Your Health. Your Way.
By Martha Rosenstein, FNP
Your Health. Your Way. Dec 15, 2017
Navigating Night Shift
Our sleep-wake cycles are so important for our overall health, but what about when you work the night shift or are on rotating shifts and can’t necessarily sleep on a consistent schedule? In today’s episode of the podcast, I’m covering how to navigate shift work in a healthy way. On this episode of Your Health. Your Way. I'm covering all the things you can do to keep your body happy and healthy while doing shift work.
Read detailed show notes at: https://therenegadenp.com/blog/navigating-night-shift
[PODCAST EP] Blue Light, Caffeine, and Anxiety
[ARTICLE] Is Adrenal Fatigue Real?
Become a Patreon supporter: https://patreon.com/therenegadenp
3 Steps to More Energy ebook: https://therenegadenp.com/more-energy-ebook
FREE Fix Your Fatigue Quiz: https://therenegadenp.com/fatigue-quiz
Music by:
MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Joystock - https://www.joystock.org
Vitamin D
Vitamin D has been a hot topic for many years with an increase in popularity starting in 2020 when people began discussing how vitamin D levels impacted the outcomes in those who got COVID-19. Most people likely associate vitamin D with having strong bones, but it does so much more than that. In this episode, I’m talking about all things vitamin D. You’ll learn what it is (it’s not actually a vitamin), why it’s important, how much you need, and what the research says about vitamin D and COVID-19.
Read detailed show notes at: https://therenegadenp.com/blog/vitamin-d
3 Steps to More Energy ebook: https://therenegadenp.com/more-energy-ebook
Connect with me on Instagram: @the.renegade.np
FREE Fix Your Fatigue Quiz: https://therenegadenp.com/fatigue-quiz
Support the show (or buy me a coffee): https://ko-fi.com/therenegadenp
Music by:
MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Joystock - https://www.joystock.org
All Things Water
How much water should I drink? Can I rely on my thirst to figure out how much I should be drinking? Is tap water safer or do I need to filter my water? What about bottled water?
With something as simple as water, the answer to these questions seems like it should be easy. But like most things, there are a lot of factors to consider when answering them. In this episode, I'm diving into all of these questions to help give you more clarity when it comes to water and your hydration needs!
Read detailed show notes at: https://therenegadenp.com/blog/all-things-water
3 Steps to More Energy ebook: https://therenegadenp.com/more-energy-ebook
Connect with me on Instagram: @the.renegade.np
FREE Fix Your Fatigue Quiz: https://therenegadenp.com/fatigue-quiz
Support the show (or buy me a coffee): https://ko-fi.com/therenegadenp
Music by:
MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Joystock - https://www.joystock.org
Overcoming Perfectionism in Health
Do you struggle to meet your health goals and ever wonder why? In this episode, I'm talking about how to overcome perfection when it comes to setting goals and making decisions about your health. We should all be doing the best we can all the time rather than trying to be perfect some of the time.
Take the FREE Fix Your Fatigue quiz and find out why you're so tired all the time...AND how to fix it!
Connect with me on Instagram! @the.renegade.np
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Segmented Sleeping
What is segmented sleeping and how does it impact your overall sleep quality? In this episode, I dive into what research I could find about segmented sleeping as well as my own experience with waking up in the middle of the night and how this approach to sleeping has made me stress less about my sleep quality.
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Mentioned in this episode:
Ep. 46 - Sleep, Stress, & Being Stress About Stress
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Connect with me on Instagram! @the.renegade.np
Take my free Fix Your Fatigue quiz and find out why you're so tired all the time...AND how to fix it!
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Blue Light, Caffeine, and Anxiety
Is there a connection between blue light, caffeine, and anxiety? Turns out the answer is yes! Listen for the nitty-gritty details and the science on how it works.
Mentioned in this episode:
Podcast ep 6: Metabolic Syndrome and Insulin Resistance
Podcast ep 33: Does Coffee Make You Live Longer?
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Sleep, Stress, & Being Stressed About Stress
Resources mentioned:
Sun Exposure and Vitamin D podcast episode
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Preparing for Stressful Times
Can you prepare for stressful times? What should you be doing to prepare? Do stress relief techniques really work? In this episode, we are talking all things stress and stress relief.
LINKS MENTIONED:
Stress Less, Accomplish More by Emily Fletcher
Simple Ways to Relieve Stress blog post
MUSIC: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
Unconventional Holidays and Setting Boundaries
This year is going to be different when it comes to the holidays. I'm talking ideas for unconventional holiday celebrations as well as how to decrease holiday stress by setting boundaries.
Learn more and join Health for the Holidays here (we start Nov 15, 2020).
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/cdk/57150
How to Find a New Doctor
When your needs aren't being met by your healthcare provider, it's time to find a new one. In this episode, learn the six steps to make finding a new doctor easier!
Links mentioned:
- Blog post: Building Your Healthcare Team
- The Institute for Functional Medicine
- The Paleo Physician's Network
- Get the cheat sheet to help with this process HERE.
Be sure to subscribe to the podcast so you never miss an episode!
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.
CBD
CBD is a hot topic these days. Is it actually helpful? Is it harmful? How does it work? Is it just another version of snake oil?
One of the biggest misconceptions I see surrounding CBD is that people want it to be THC free. However, a truly full-spectrum CBD product does have a very small amount of THC in it which you actually want because all the compounds need to be present to work synergistically.
I discuss all this and more in this episode as well as talk about what to look for in a quality CBD product.
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.
Healthcare vs. Sick Care
Currently, about 60% of Americans have one chronic disease and about 40% have two. When you look at both the social and economic impact of those on individuals, families, and communities is devastating. What can we do to change this? And why does it matter?
RESOURCES:
https://www.ncbi.nlm.nih.gov/pubmed/29735574
The Renegade Health Collective
Show notes are available HERE.
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.
Stomach Issues in the Heat
Most athletes are no strangers to stomach issues during training and racing. But why is it that when it gets hot, things seem to get worse? I dove into the research to find out what science says about stomach issues in the heat and I talk about what you can do to decrease your risk of having GI distress while training or racing in the heat.
RESOURCES MENTIONED IN THIS EPISODE:
Blog Post: Is Ibuprofen Bad For You?
Infinit - my sports hydration/fuel of choice
Osmolalities of sports drinks and other substances
Full show notes available at http://therenegadenp.com/40
*affiliate link
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.
What I Learned When I Stopped Training
In this episode I chat all about how I used the "non-training" training approach for my most recent triathlon and marathon and how that worked out for me. I also talk about the inspiration behind adopting this method and what other athletes can learn from it.
Full show notes available at http://www.therenegadenp.com/39
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.
All About Digestive Enzymes
Full show notes available at http://www.therenegadenp.com/38
Resources mentioned in this episode:
STUDY: Protease supplementation improves muscle function after eccentric exercise
STUDY: Therapeutic uses of pineapple-extracted bromelain in surgical care - A review
Units of measurement of specific enzymes:
- Protease - HUT (Hemoglobin Unit Tyrosine base), USP
- Amylase - DU (Alpha-amylase Dextrinizing units)
- Lipase - FIP, LU, FCCLU
- Cellulase - CU (Cellulase unit)
- Invertase - IAU (Invertase Activity unit)
- Lactase - LacU (Lactase unit)
- Maltase - DP (degrees Diastatic power)
Music: MILLENNIALS by Analog By Nature (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license.
Why Everyone Needs A Multivitamin
In this episode I review what the research says about whether we are getting enough vitamins and minerals and talk about how I’ve come to think that everyone probably needs to take a high quality multivitamin.
Resources Mentioned in This Episode
NEW! Become a podcast supporter!
Get the Find Your Perfect Diet course
STUDY: Vitamins for chronic disease prevention in adults: clinical applications
STUDY: Long-latency deficiency disease: insights from calcium and vitamin D
FullScript - create a free account to see what specific brands of supplements I recommend (I have a whole category for multivitamins, it’s under “General Wellness”), plus get 10% off your order!
Full show notes available at http://therenegadenp.com/37
Music courtesy of soundotcom.com
Can You Manage High Blood Pressure With Exercise?
In this episode we talk about what the evidence says regarding using exercise vs. medication to manage or prevent high blood pressure.
Full show notes available at http://www.marthaflorence.com/36
RESOURCES MENTIONED IN THE EPISODE:
Nutrition and Physical Degeneration by Weston A. Price
STUDY: Physical activity and the prevention of hypertension
STUDY: How does exercise treatment compare with antihypertensive medication?
STUDY: Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet
STUDY: Effect of cocoa products on blood pressure: systematic review and meta-analysis
Theme music courtesy of soundotcom.com
Finding Your Perfect Diet
Resources mentioned in this episode
Support the show by shopping my favorite brands
Diagnosis of Familial Hypercholesterolemia
Lily Nichols continuous glucose monitor experiment
Food4Me Project
Scientific study publication
Find Your Perfect Diet course
Podcast Episodes
Chris Masterjohn - Dietary Management of Familial Hypercholesterolemia
Veganism and Carnivore Diet
Food Sensitivity Testing
Books
Biochemical Individuality by Roger Williams
Wired to Eat by Robb Wolf
Full show notes can be found at www.marthaflorence.com/35
Theme music courtesy of sounddotcom.com
How to Exercise Outside in the Winter
Resources mentioned in the Show
My post about why you should exercises outside
Icebreaker base layers are my favorite, they last a long time and are worth the investment. Smartwool is also a good option, but they don’t last as long as Icebreaker.
Darn Tough socks
These are the sock I have for running in the summer
These are the winter running socks I have
Bog boots
Swix ear muffs
Buff
Fleece neck warmer
Reflective running vest
Dog safety gear
Ruffwear reflective vest
Lighthound LED vest
Grippers for your shoes
Headlamp
Full show notes can be found at www.marthaflorence.com/34
Theme music courtesy of sounddotcom.com
Does Coffee Make You Live Longer?
Resources mentioned in the show:
Support the show
Find Your Perfect Diet course (registration closes 12/31/18)
Blog Post - Is Coffee Dehydrating and Bad For Your Hormones?
New York Times article - Coffee Drinkers May Live Longer
Study from JAMA
Full show notes available at www.marthaflorence.com/33
Theme music courtesy of soundotcom.com
Vitamin B12 Deciciency
Check out the Find Your Perfect Diet course - registration closes 12/31/18
Support the show by shopping my handpicked sponsors HERE.
Article discussing that people who have “normal” levels between 200 and 350 pg/mL typically have symptoms of B12 deficiency.
Could It Be B12? An Epidemic of Misdiagnoses by Sally Pacholok, RN and Jeffery Stuart DO
Full show notes available at www.marthaflorence.com/32
Theme music courtesy of soundotcom.com
Celery Juice, Veganism, and the Carnivore Diet with Melissa Groves, RD
Medicated Like Me with Trisha Hughes
LINKS MENTIONED IN THIS EPISODE:
The Paleo NP Podcast Episode #28 - An Open and Honest Conversation About Mental Health
Trisha’s Medicated Like Me Project
The Paleo View Podcast where Stacy talks about going on antidepressants
We Wanderers Retreat
Eat Your Beets Blog
Connect with Trisha on Instagram
Full show notes available at www.marthaflorence.com/30
Theme music courtesy of soundotcom.com
Listener Questions: Practitioner Programs, Intermittent Fasting, and Chronic Fatigue
How to become a Paleo NP
My thoughts on intermittent fasting
Chronic Fatigue Syndrome
Mentioned in this episode:
Get early access to the Find Your Perfect Diet ecourse
Shop Beautycounter
Need an amazing interior designer?
Intermittent fasting study
LDN clinical trial for chronic fatigue syndrome
Full show notes available at www.marthaflorence.com/29
An Open and Honest Discussion About Mental Health, Depression, and Anxiety
Resources and links mentioned in this episode:
The Paleo NP Podcast Episode 9 with Cleaner Stephanie
The Healthy Maven Podcast Episode 63 - Should You Be In Therapy?
Stephanie's Chorizo Kale Soup
Yoga with Adriene
Emily McDowell's Empathy Cards
PCOS, Fertility, and Hormones with Melissa of Avocado Grove Nutrition
Sun Exposure and Skin Cancer Risk
Intro and updates
What contributes to your risk of skin cancer?
Is there a link between sunscreen use and skin cancer?
Vitamin D supplementation is not a substitute for sun exposure
Recommendations for sun exposure
Sunscreen recommendations
Final thoughts
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Sign up for The Unbreakable Athlete Program (closes June 18th)
Show notes available at www.marthaflorence.com/episode26
Join the Facebook Community
Theme music courtesy of soundotcom.com
#25: Mastering the Art of the Nap
#24: What do You Really Need for Health with Beth of Tasty Yummies
TOPICS:
Intro and updatesBeth's ongoing health journeyA balanced approach to health and personalized nutritionLabeling the way you eatStress and food20 things you don't need for healthMaking health and wellness inclusive for everyoneWhere to find Beth online
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Show notes available at www.marthaflorence.com/episode24
Join the Facebook Community
Theme music courtesy of soundotcom.com
#23: Adrenal Fatigue Recovery Mistakes
Intro and updates
Relying too much on lab testing
Misuse of supplements
Errors in supplement selection
Overuse of prescription medications
Not recognizing paradoxical reactions
Not recognizing multi-organ/system involvement
Need for a comprehensive recovery program
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Show notes available at www.marthaflorence.com/episode23
Join the Facebook Community
Theme music courtesy of soundotcom.com
#22: Non-Celiac Gluten Sensitivity Update
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Show notes available at www.marthaflorence.com/episode22
Join our Facebook Community!
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#21: 5 Investments to Make in Yourself
5 investments to make in yourself
Physical health
Mental health
Your relationships
Learning new things
Your environment
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Show notes available at www.marthaflorence.com/episode21
Join our Facebook Community!
Theme music courtesy of soundotcom.com
#20: How To Heal From Adrenal Fatigue
Updates and something new I’m into
Dietary changes to heal adrenal fatigue
Supplements for adrenal fatigue
Lifestyle modifications for adrenal fatigue
Final thoughts
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Full show notes available at www.marthaflorence.com/episode20
Join our Facebook Community!
Theme music courtesy of soundotcom.com
#19: What Is Adrenal Fatigue?
Evolution in medical and nutrition science
The old understanding of adrenal fatigue
How your stress response is supposed to work
What is really happening with adrenal fatigue
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Full show notes available at www.marthaflorence.com/episode19
Join our Facebook Community!
Theme music courtesy of soundotcom.com
#18: Digestion part 2: All About Leaky Gut
Intro and something new I'm into
What is leaky gut
How you get leaky gut
Lifestyle factors contributing to leaky gut
What happens to your body when you have leaky gut
How to know if you have leaky gut
How to heal leaky gut
Bone broth, collagen, and gelatin
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Full show notes: www.marthaflorence.com/episode18
Join the Thriving Through Chronic Illness Community!
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#17: Digestion!
Digestion basics
SIBO
Gut pathogens and weight loss resistance
Gut healing and nutrition
Full show notes available at www.marthaflorence.com/episode17
Looking for a practitioner to help you with digestive issues? Schedule your discovery call today: bit.ly/2oXAzBw
Theme music courtesy of soundotcom.com
#16: The Importance of Strength Training with Ironman Triathlete Jen Rulon
Why strength training is important for everyone
Won't I get builky if I lift weights?
Using strength training to improve cardiovascular function
Some recommendations for strength workouts
Home gym essentials
Rest and recovery
Injury prevention and recovery
The importance of mindset
Full show notes available at www.marthaflorence.com/episode16
Get a FREE copy of Jen's strength training book:
jenrulon.com/thepaleonp
Theme music courtesy of soundotcom.com
Podcast episodes also available on iTunes and Stitcher.
#15: Food Sensitivity Testing and Results
Full show notes available at www.marthaflorence.com/episode15
Free webinar: Turn Off Your Autoimmunity - 5 Steps to Reverse Autoimmunity and Restore Healthy Immune Function
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#14: Protein, Carbs, and Fat...Oh My!
Full episode show notes available at www.marthaflorence.com/episode14
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#13: 9 Diet Mistakes You Might Not Know You Are Making
#12: Supplements vs. Whole Foods
#11: All About Autoimmunity and Listener Questions
#10: Autoimmune Healing & Self Advocacy with Terriann Magdziarz
#09-Paleo Budgeting and Safer Skincare with Stephanie Cahill
Is Paleo Plant Based & The Benefits of Vegetables
What's new this weekPaleo is a plant based dietWhy are fruits and vegetables so important?Vegetables, red meat, and cancer riskWhat is a serving of vegetablesHow many servings of vegetables should you eat?Antinutrients in vegetablesJuicing vs. whole vegetablesWhat conditions are vegetables protective against?
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Full show notes available at www.marthaflorence.com/episode08
Get your copy of my book, The 30 Day Energy Reset - 30dayenergyreset.com
Theme music courtesy of soundotcom.com
Should You Be Paleo Forever & Accidental Dieting
What's new this weekShould you be Paleo forever?Are you accidentally dieting?Symptoms of accidental dietingHow to stop accidental dietingAesthetic goals and Paleo
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Join the Thriving Through Chronic Illness Facebook community
Grab a copy of my book, "The 30 Day Energy Reset" - 30dayenergyreset.com
Get full episode show notes - www.marthaflorence.com/episode07
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Holiday Stress & Staying On Plan
How to indulge without derailing completelyThe difference between those who are prone to overeat and those who are notTips for managing time and reducing stress at holiday gatheringsWays to decrease stress around food
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Grab a copy of my book, "The 30 Day Energy Reset" - 30dayenergyreset.com
Get full episode show notes - www.marthaflorence.com/episode01
Theme music courtesy of soundotcom.com
Metabolic Syndrome And Insulin Resistance
Detoxing And Cleansing
Something New I'm Into What does detox even mean? What are toxins? What your liver actually does for a living How to support your liver The dangers of detox diets and cleanses Things do detox instead of doing a detox diet
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Grab a copy of my book, "The 30 Day Energy Reset" - 30dayenergyreset.com
Get full episode show notes - www.marthaflorence.com/episode05
Theme music courtesy of soundotcom.com
Managing Chronic Illness & Mindset Mastery - Interview With Authentically Nourished Vee
Something new Vee is intoWho is Vee?Discovering Paleo changed her lifeManaging chronic illness holisticallyDeveloping a mindset practiceBody positivityYou are enough
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Get full show notes and transcipt at - www.marthaflorence.com/episode04
Get a copy of my book, The 30 Day Energy Reset - 30dayenergyreset.com