Episode Description

Did you know that your evening drink might be sabotaging your sleep more than helping it? In this solo episode, we’re diving into the science of how alcohol impacts your ability to get the restorative rest your body craves. Whether it’s that post-dinner glass of wine or a nightcap before bed, alcohol’s effects on your sleep go deeper than you might think.

We’ll explore why alcohol makes you feel drowsy but leaves you waking up at odd hours, groggy, and far from refreshed. From the hidden ways it interferes with sleep cycles to its surprising link to snoring and even sleep apnea, this episode will shed light on the habits that may be holding you back from the quality sleep you deserve.

Key Takeaways

• Why alcohol might help you fall asleep faster—but interrupts deeper, restorative sleep stages like REM.

• How even small amounts of alcohol can disrupt sleep patterns, trigger snoring, or worsen sleep apnea symptoms.

• The connection between alcohol, poor-quality rest, and its impact on mental, emotional, and physical health.

• Simple strategies to improve sleep without relying on alcohol, including tips for creating a calm, consistent bedtime routine.

• Creative and non-alcoholic alternatives for unwinding and enjoying social moments.

• When and how to seek help for persistent sleep issues or concerns about alcohol

Think about your relationship with sleep and the habits you’ve built around it. Are those habits serving you, or is there room for change? Sleep is one of the most powerful tools for improving your health, mood, and energy. This episode will empower you with insights and practical steps to transform your sleep habits for the better.

Press play to start your journey to better rest and better days ahead!

YouTube Link 👉 https://youtu.be/K6skpMNPy9o

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Episode Description:

In this solo episode, I shed light on the critical yet often overlooked connection between sleep and weight management. Sleep is more than just downtime; it's a fundamental part of maintaining health, affecting everything from metabolism to mood. Tailored for women over 35, this episode unpacks how proper sleep can revolutionize your approach to maintaining a healthy weight and offers practical tips for improving your sleep quality.

Key Points:

• Discover why sufficient sleep is crucial for maintaining an efficient metabolism and should be a priority in your wellness routine.

• Let's bust some myths about weight loss, especially the "eat less, move more" mantra, and find out why sleep is a critical piece of the puzzle.

• Learn about leptin and ghrelin—your hunger hormones—how they're affected by your sleep patterns, and what that means for your appetite.

• Discuss how lack of sleep can lead to unhealthy food cravings and decreased motivation to exercise, complicating weight management efforts.

• Gain actionable advice on improving sleep quality through better sleep hygiene and creating an ideal sleep environment.

• Dive into specific advice for women over 35, addressing their unique challenges and offering tailored solutions to improve sleep.

• Consider joining my revamped "6 Weeks to Better Sleep" Course to implement what you learn and see real changes.

Reflect on how enhancing your sleep might transform not just your health but every aspect of your life, from energy levels to weight management. Are you ready to take control of your sleep and, by extension, your health? Tune in to this insightful episode to learn how you can start making changes tonight. Begin your journey to better health by understanding the vital link between sleep and weight management.

YouTube Link 👉 https://youtu.be/DR0gH_3vMzI

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Metabolic Fix provides the programs and support systems you need to lose weight sustainably, heal your hormones, repair your relationship with nutrition and exercise, and take back control over your life. https://metabolicfix.purfitstudio.com/

📌Also check out the Hormone Assessment https://metabolicfix.purfitstudio.com/hormone-quiz

In this episode of the Drama Free Healthy Living podcast, host Jess Cording interviews Ashley Fillmore, a leading expert in sustainable weight loss.

We discuss Ashley's comprehensive approach to helping women heal their metabolism, balance hormones, and achieve lasting body composition changes.

With nearly 20 years of experience, Ashley shares her insights on the importance of personalized plans, the impact of nutrition on hormonal health, and debunking diet myths.

They also cover various phases of transformation and the significance of hormone testing and advocacy for one's health. Packed with actionable advice, this episode is vital for anyone looking to improve their overall well-being and achieve sustainable health results.

🖋️ Some key points

(00:00) Introduction and Host's Excitement

(00:24) Guest Introduction: Ashley Fillmore

(01:32) Personal Anecdote: Signs from Dad

(03:27) Podcast Overview and Topics

(04:37) Ashley's Journey and Expertise

(10:54) Challenges in Women's Health

(21:20) Phases of Transformation

(24:36) Eating for Hormonal Health

(24:59) Breaking the All-or-Nothing Mindset

(25:33) The Results Phase: Sustainable Fat Loss

(26:27) Game Changers for Clients

(29:07) The Importance of Hormone Health

(32:09) Recommended Hormone Tests and Assessments

(34:53) Advocating for Your Hormone Health

(38:14) Lifestyle Changes for Hormonal Balance

(40:45) Empowering Women with Hormonal Health Knowledge

(43:32) Final Thoughts and Resources

🌎 Connect with Ashley Fillmore

Website https://metabolicfix.purfitstudio.com/
Instagram https://www.instagram.com/ashley_fillmore1/?hl=en
Twitter https://twitter.com/purfitstudio?lang=en
Podcast https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success

Hormone Assessment https://metabolicfix.purfitstudio.com/hormone-quiz

👉 Ashley Fillmore BIO

Ashley is a leading expert in sustainable weight-loss. She helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley has a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly twenty years of experience! Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™. She is deeply committed to helping women better their lives, and strives to inspire others to embrace the life of health, happiness, and self-love they deserve.

🎤 Podcast post-production by Seamless Multimedia

To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues.

YouTube Link 👉 https://youtu.be/ubMFcShsSPw

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Episode Description:

In this solo episode, explore ways to rediscover and refresh your health routines. Through a blend of personal insights and practical tips, this episode offers a roadmap to gently guide you back to a life of wellness after periods of disruption. Whether you're recalibrating after a vacation, busy work schedules, or personal stress, here are tailored strategies for slowly but surely re-establishing habits that nurture both body and mind.

Key Points:

- Accept Where You Are and Release Guilt: Learn how to accept your situation and let go of guilt, setting the stage for genuine progress.

- Start Small with Nutrition: Discover the impact of starting your day with hydration and simple, balanced meals to rejuvenate your body.

- Ease Back into Movement: Ease back into fitness with approachable exercises that fit into any schedule and boost your well-being.

- Re-establish a Sleep Routine: Get tips on creating a consistent sleep schedule that nurtures recovery and enhances daily energy.

- Plan for Simple Wins: Find out how focusing on small, attainable goals can lead to significant lifestyle changes.

- Mindset: Embrace the Process, Not Perfection: Shift your mindset to appreciate gradual improvements and adapt routines that fit your evolving life.

- Consistency Over Intensity: Highlight the value of regular, moderate efforts over sporadic, intense activities to prevent burnout and promote long-term wellness.

Tune in to rediscover your path to health with empathy and practicality, and let me help you tailor your approach to fit your life's current demands. This episode is not just about getting back into a routine, but it's about crafting a lifestyle that’s forgiving and adaptable, ensuring you feel supported throughout your health journey.

YouTube Link 👉 https://youtu.be/ZcPrHlCzjNQ

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Make sure to check out the book ‘Defy: The Power of No in a World That Demands Yes’
https://www.amazon.com/Defy-Power-World-That-Demands/dp/0593445775


How often have you wanted to say no, but complied to keep the peace, avoid conflict, or make others happy? Cornell psychologist and trained doctor Dr. Sunita Sah explores the factors that keep us acquiescent and how they impact our health.

As a first-generation Indian immigrant, Dr. Sah understands the burden and responsibility to remain obedient. From her personal experience and extensive research, she reveals why so many of us are hardwired for compliance and teaches us how to reclaim our agency.

In her book, DEFY: The Power of No in a World That Demands Yes (One World; on sale: January 14, 2025), Dr. Sah deconstructs the myth that defiance is a negative trait. Instead, defying enables us to live in accordance with our values. With full mind and body alignment, we grant ourselves emotional and physical freedom.

🖋️ Some key points

(00:00) Introduction to the Podcast

(02:42) Exploring Compliance and Defiance

(04:50) The Impact of Compliance on Health and Society

(06:03) Redefining Defiance

(09:17) Practical Steps to Embrace Defiance

(15:10) The Benefits of Defiance

(23:42) Final Thoughts and Farewell

🌎 Connect with Dr. Sunita Sah

Website https://www.sunitasah.com/
Instagram https://www.instagram.com/drsunitasah/
Twitter https://twitter.com/profsunitasah?lang=en
LinkedIN https://www.linkedin.com/in/drsunitasah

👉 Dr. Sunita Sah BIO

Author Bio: Sunita Sah, MD, MBA, PhD, is an award-winning professor at Cornell University and an expert in organizational psychology. She leads groundbreaking research on influence, authority, compliance, and defiance. A trained physician, she practiced medicine in the United Kingdom and worked as a management consultant for the pharmaceutical industry. She currently teaches executives, leaders, and students in healthcare and business. Dr. Sah is a sought-after international speaker and consultant, advisor to government agencies, and former Commissioner of the National Commission on Forensic Science. Her multidisciplinary research and analyses have been widely published in leading academic journals and media entities including The New York Times, Los Angeles Times, Harvard Business Review, and Scientific American.

🎤 Podcast post-production by Seamless Multimedia

📌Make sure to check out the book ‘Defy: The Power of No in a World That Demands Yes’
https://www.amazon.com/Defy-Power-World-That-Demands/dp/0593445775

Join me in this solo episode as I reflect on the past year and share some of the personal insights and growth I've experienced. This episode is inspired by the concept of taking stock of what life throws at us—good, bad, and everything in between. I'll talk about how changes, big and small, have shaped me, why cutting back on clutter (both mental and physical) can be so freeing, and the complex dance of our emotions.

Key Points:

Embracing Change: I'll share why changes, even the unexpected ones have brought some surprisingly good turns in my life.

Simplifying Life: Hear how stripping things back to the basics has helped clear my headspace and made my daily routines more joyful.

Balancing Emotions: I'll discuss the intriguing dynamic of experiencing conflicting emotions simultaneously and the growth that comes from it.

And more: Each lesson is a peek into the various realizations and breakthroughs of my year.

These reflections are lightly touched upon in this podcast, aiming to resonate with anyone seeking empowerment and encouragement in their personal journey.

As I look back on these lessons, I am reminded of the continuous nature of learning and self-discovery. Each year offers its own set of challenges and triumphs, and by sharing these moments, I hope to connect with you on a deeper level, encouraging a space where we can all reflect, grow, and find joy in the journey together.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Watch this episode on YouTube 👉 https://youtu.be/eG7nxd8R7F4

📌Make sure to check out the book Toxic Productivity: Reclaim Your Time and Emotional Energy in a World That Always Demands More

👉In this episode of 'Drama Free Healthy Living with Jess Cording,' psychotherapist and author Israa Nasir discusses the widespread issue of toxic productivity.

Highlighting concepts from her book, Israa explains how excessive productivity can harm our well-being and self-worth. The conversation covers the societal pressures and emotional challenges that drive constant productivity and its connections to early life experiences.

Practical strategies are shared for managing negative emotions, conducting time and energy audits, and developing a healthier relationship with productivity. The episode emphasizes emotional regulation, resilience, and the importance of mindfulness and therapy. Listeners are invited to connect on social media and leave reviews, fostering a community of balanced, intentional living.

🖋️ Some key points

(01:55) Understanding Toxic Productivity

(02:37) Personal Experiences and Insights

(04:18) Defining Toxic Productivity

(05:49) Toxic Productivity in Daily Life

(09:16) The Impact of Constant Busyness

(13:06) Self-Worth and Productivity

(16:59) Steps to Break the Cycle

(18:11) Track Your Mood and Energy Levels

(18:47) Identifying Patterns and Overcommitment

(19:19) The Power of a Time Energy Audit

(21:56) Emotional Triggers and Productivity

(24:21) Building Emotional Awareness

(26:32) Focusing on Being Instead of Doing

(29:04) Developing a Healthy Relationship with Productivity

(30:29) Connecting and Final Thoughts

👉 Israa Nasir BIO

Israa Nasir, MHC-LP, is a New York City-based psychotherapist, writer, and the founder of WellGuide—a digital community for mental health awareness. A Pakistani-Canadian child of immigrants, she has a specific focus on mental health, identity formation and healing for the AAPI first- and second-generation immigrant community. Israa has been featured in NBC, Vox, Huffpost, Teen Vogue and other major publications and has been invited to speak at corporations such as Google, Meta, and Yale University.

Israa sits on the Mental Health Advisory Board for both PopSugar (Vox Media) and the menstrual health product and advocacy brand, August.

Instagram: 257k Tiktok: 44.6k LinkedIn: 500+

🌎 Connect with Israa Nasir

Website: https://www.israanasir.com/
Instagram https://www.instagram.com/well.guide/?hl=en
Twitter https://twitter.com/israajn
LinkedIN https://www.linkedin.com/in/israanasir
TikTok https://www.tiktok.com/@israajnasir?lang=en

🎤 Podcast post-production by Seamless Multimedia

In this solo episode, I dive into how to stay active while traveling, inspired by my recent trip to FNCE where I presented on nutrition for restful sleep. Whether you're on the road for work or pleasure, maintaining a fitness routine can be a challenge, but it’s totally doable with the right mindset and tools. I’m sharing my favorite bodyweight exercises, travel-friendly equipment, and practical tips to keep you moving no matter where you are. From quick Pilates sessions to stretching after long flights, this episode is packed with simple ways to stay fit and energized while traveling.

Key Points:

• Mindset Shift: Focus on movement, not perfection.

• Bodyweight Workouts: No equipment needed.

• Pilates on the Go: Ideal for small spaces.

• Minimal Equipment: Resistance bands and gliding discs are a game changer.

• Active Sightseeing: Turn your travels into workouts.

• Stretching & Mobility: A must after long flights.

• Travel Routine Adjustments: Short workouts for flexibility.

• Airport Activity: Walk, stretch, and stay mobile during layovers.

• Hydration & Nutrition: How I fuel up on the go.

• Sleep & Recovery: Tips for better rest while traveling.

I just got back from FNCE, where I was presenting on nutrition for restful sleep and as I was packing my gliding discs and resistance bands, I got the idea for this episode.

At the time of the recording of this episode, I’ve been in the wellness field for almost 15 years and been licensed to teach Pilates for almost 5, and yet I don’t do a lot of content related to fitness even though it’s a huge part of what I talk about with my clients.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

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