PSA! It’s been 6 months since January 1st, and there are 6 months left until 2025. How are you doing with your New Year's Resolutions? This episode will motivate you to reflect on how you've done at implementing your goals so far, get back in check for the rest of the year, and perhaps give you some inspiration on new goals or intentions you would like to add to your list!

4:00 Justine’s OUTS for 2024

4:05 Did Justine prioritize sleep > workouts?

She speaks to how her daily energy changed since doing so, how she adjusted this, and how many hours of sleep she makes sure to get each night.

6:55 Did Justine cut out working up until bedtime?

With online businesses, this can be a struggle!

8:20 Where Justine now stands with Daily Intermittent Fasting

9:02 Justine, Chloe and Lauren reflect on their days of strict Intermittent Fasting. What they learned from it: hunger cues, breaking habits surrounding cravings, and what kind of meals to break a period of fasting.

12:10 How Justine switched from mostly Protein Supplements to Whole Food Animal Based Protein
Lessons from a period of time of experimenting with a plant based diet, how we are influenced by the trends of social media, the key takeaway in so many different diet trends like plant based, animal based, keto, carnivore etc.

17:44 Justine’s Reduction of PFAs: Glass Containers

19:35 Justine’s Achilles Heal: Coffee Additives lol

23:20 Lauren’s OUTs

24:00 Where Lauren stands on Plant Based Meat Alternatives

Lauren discusses her gut-healing journey, how eliminating red meat was once a part of that, and where she stands now.

25:35 Lauren’s Manicure Routine

Lauren decided to ditch the bimonthly appointment and stuck with that decision. We're Proud lol.

26:40 Avoiding Synthetic Hormones in Daily Use Products

How Lauren has slowly started integrating her skincare and makeup, specific brands she uses for serums, concealer, blush, and lip oils, where she still has room to improve, and the drivers behind the products she compromises on.

28:52 Cleaner Cookware

The extra motivation this switch has made on prioritizing eating at home.

29:20 Microplastics in Silk Tea Bags

Like plastic Tupperware containers, the plastics in Silk Tea Bags, especially when heated, pose a greater risk of absorption and ingestion of microplastics that are now being recognized as a rising health concern.

29:40 Hot Take on the Whole Foods Hot Bar The convenient and seemingly healthy choice that fell short once Lauren looked at the ingredients, specifically seed oils, in addition to other factors. She discusses her current solution for on the go snacks and meals.

32:27 Hangover Free 2024

Lauren’s decision sparks a conversation on our current thoughts on drinking alcohol. Why we've limited consumption, How we navigate social settings, & When we do enjoy.

36:55 Chloe’s OUTS

37:57 Drinking then vs. now

39:05 Overthinking Blood Sugar Spikes

Chloe got a little bit wrapped up in limiting ALL sugar spikes throughout her day last year, see where she stands now.

42:45 Ditching Pre Packaged Goods and the seed oils, gums, and other additives that are seemingly unavoidable!

44:55 Chloe’s avoidance of microplastics in to-go coffee cups

46:46 ^Retweet but now with aluminum foil!

47:32 ^^ Dishwasher Detergent Pods Chloe made some natural swaps to non-toxic cleaning brands, but is still looking to pull up her saved DIY recipes.

48:27 ^^^ Organic Cotton Undergarments!

From skincare to underwear lol we are avoiding hormone disrupting ingredients and materials. Chloe found a good organic cotton clothing company that is Canadian based and is slowly switching out for their products.

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)

License code: CI8KXYV0EGUPVTAN

Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.

It’s easy to focus solely on the tissues local to the area of concern & not think about the impact on our internal organ systems.

Surgery, antibiotic use, & new medications can all have effects on the body, especially our digestive tract.

Lauren discusses why we can't neglect gut health following a medical event, & offers tangible tips on where to start and what to prioritize.

- The mindset around a medical event: the STRESSOR, the IMPACT, & the REMEDY

- How medications can support a surgical agenda but leave us nutrient depleted

- What supplements correct the negative outcomes after medication use

- Not putting additional stress on the body through food & product exposure so that we can support the body in post-surgical recovery

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast.

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)

License code: CI8KXYV0EGUPVTAN

Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.

Continuing on our digestion series, today’s solo episode features Justine’s tips for maintaining digestive health while on the go. As a mom of two twin boys, an active intramural athlete and practicing clinician with an online business living between two locations— Justine knows busy.

Tips Justine lives by:

• Prioritizing hydration to aid digestion and curb hunger cravings
• Drinking your greens
• Pre-trip shopping: bring healthy food to make smart choices accessible when you travel
• Avoid eating late at night (and how to set yourself up ahead of time to avoid the temptation)
• General digestive health tips: incorporating fibre rich foods into your diet to balance your plate (and eat them first!)
• Manage stress to maintain the body’s ability to digest

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast.

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)

License code: CI8KXYV0EGUPVTAN