In this week’s episode of The Wellness for Real Life Podcast, Marci and Lauren dive into all things travel and staying healthy during the busiest season of the year. Whether you’re planning a trip for pleasure, work, or family obligations, they cover strategies to help you maintain your wellness goals while still enjoying your time away.

Key Topics Covered:

• Pre-Trip Prep: Learn how to plan ahead by identifying your travel priorities, grocery shopping, and setting up your home for success when you return. Lauren shares her secret weapon: grocery delivery to your doorstep right after a trip.
• Mindset Shifts for Travel: Marci and Lauren discuss the importance of mindset and intention when traveling. Should you “YOLO” your trip or stay on track? They share their strategies for deciding how indulgent to be, depending on the type of trip and personal goals.
• Nutrition on the Go: From airport food hacks to packing snacks, the hosts offer plenty of tips to help you stay nourished and satisfied—even when options seem limited.
• Staying Active While Traveling: Whether it’s hitting the hotel gym or increasing your steps, movement is always possible. They talk about different ways to incorporate exercise and stay consistent based on your lifestyle and goals.
• Navigating Social Pressure: Visiting family or staying in someone else’s home? Lauren and Marci break down how to set boundaries and communicate your needs in a way that prioritizes your health without offending others.
• Avoiding the “All-or-Nothing” Trap: Don’t let travel derail your progress! They share practical advice on enjoying your trip while maintaining balance so you can return home feeling good—both physically and mentally.

Favorite Takeaways:

• “Decide how you want to feel when you get back from your trip—and let that guide your choices.”
• “You don’t owe anyone an explanation for making decisions that support your health.”
• “Plan ahead and simplify. Travel doesn’t have to mean giving up on your goals.”

Whether you’re navigating holiday travel or gearing up for a much-needed vacation, this episode is packed with actionable advice to keep you feeling your best.

Connect With Us:

• Follow Marci on Instagram: @marcinevin
• Follow Lauren on Instagram: @thislifeuncluttered

In this episode, Lauren and Marci dive into the concept of self-regulation and personal empowerment, particularly in the face of life’s challenges. They share insights from Marci's recent retreat, discuss the impact of emotions on our daily routines, and explore practical strategies for building resilience. The conversation centers around managing emotions, setting boundaries, and the importance of consistency in self-care. Whether you’re navigating stressful times, building new habits, or striving to make positive changes, this episode offers valuable tips for reclaiming control and embracing personal growth.

Key Topics Discussed:

• [00:02] Introduction & Retreat Highlights: Marci shares her transformative experience at a recent retreat, which included somatic healing work, business strategy, and a fun day at Walt Disney World. She talks about reconnecting with a sense of play and joy, even as an adult.
• [04:03] The Power of Mindset and Emotional Regulation: Lauren and Marci transition into a discussion about how our mindset and emotional state impact our ability to show up for ourselves, both in personal and professional settings. They explore how emotions can hold us back or propel us forward.
• [09:30] New Habits and the Challenge of Consistency: Lauren highlights how newer habits can feel harder to maintain, especially during stressful times. She explains that research shows habits can take much longer to solidify than we often assume, sometimes even up to a year or thousands of repetitions.
• [13:20] The Role of the Nervous System in Habit Formation: Marci dives into her recent learnings about the nervous system and how it influences our responses and routines. She discusses the importance of small, tolerable steps to ease into new habits without overwhelming the body’s natural defense mechanisms.
• [17:47] Environmental Triggers and Setting Up for Success: Lauren addresses the challenges of maintaining healthy habits, especially when environmental triggers, like Halloween candy, are present. She shares insights on setting up your environment to support your goals, especially during emotionally charged times.
• [28:00] Taking Action to Empower Yourself and Help Others: Marci shares a valuable lesson from her former coach: when feeling helpless, help someone else. They discuss how taking action to support others can shift your energy and offer a powerful way to reclaim control and purpose.
• [40:20] Coping with Family Challenges and Taking Time for Self-Care: Marci opens up about her family situation and the importance of taking time for herself to better support her loved ones. This conversation highlights the necessity of self-care to remain grounded during difficult times.
• [47:15] Overcoming Guilt and Embracing Gratitude: They discuss the concept of privilege in wellness and how to translate feelings of guilt into gratitude and positive action. Taking care of yourself is framed as a vital practice, not just for personal health but for supporting others effectively.

Thank You for Listening! If you enjoyed today’s episode, please consider rating, reviewing, and sharing it with a friend who might benefit. Your support helps others discover our show and join the journey of wellness for real life.

In today’s episode, Lauren and Marci discuss the challenges of managing stress and staying grounded during periods of heightened emotions, including how to navigate personal wellbeing on election day and during other times of uncertainty. They share practical tips for controlling what you can, maintaining routines, supporting your nervous system, and setting boundaries. This episode is a valuable resource for anyone looking to prioritize wellness and stay resilient during challenging times.

Key Topics Discussed:

• [00:02] Introduction: Lauren and Marci kick off the episode with an update on Marci’s upcoming trip to Orlando for a business retreat and a quick reflection on how busy life feels as the holidays approach.
• [04:11] Election Day & Daylight Savings Stressors: With election day arriving and the impact of daylight savings still lingering, Lauren and Marci acknowledge the heightened stress many people may feel. They discuss how these events can disrupt routines and create anxiety.
• [10:01] Controlling What You Can Control: The hosts highlight the importance of taking control over the small things in life, like voting and managing media intake, to help reduce anxiety. They discuss the benefits of limiting exposure to news and social media to avoid feeling overwhelmed.
• [16:14] Maintaining Regular Routines for Stability: Sticking to routines, like regular meal times and morning/evening habits, can help create a sense of normalcy. Lauren shares her plans for keeping a steady routine even on a hectic day.
• [18:57] Understanding the Nervous System: Marci dives into the basics of nervous system states, such as ventral vagal (calm and connected), fight or flight, and freeze or shutdown. She explains how awareness of these states can help us identify when we need to support ourselves through grounding techniques.
• [23:00] Practical Self-Regulation Techniques: Lauren and Marci share accessible ways to regulate the nervous system, such as deep breathing, movement, and mindfulness practices. Lauren recounts a recent experience where dancing helped her release tension and process emotions.
• [31:05] Nutrition Tips During Stressful Times: The importance of nourishing the body with simple, nutrient-dense meals is emphasized. They discuss how easy-to-prepare options, like rotisserie chicken and microwavable veggies, can be a lifesaver when energy is low.
• [40:33] Acts of Kindness as a Self-Care Practice: Lauren and Marci suggest engaging in small acts of kindness for others as a way to feel more connected and uplifted, especially during challenging periods.
• [47:00] Preparing for the Evening and Staying Informed Mindfully: The hosts talk about their plans for election night and discuss the importance of mindfully choosing when and how to stay informed without allowing the news to dominate their evening.

Thank You for Listening! If you enjoyed today’s episode, please consider rating, reviewing, and sharing it with a friend who might benefit. Your support means the world to us and helps others find our show.

In today’s episode, Lauren and Marci dive into the challenges many face during the holiday season, from navigating family gatherings and social expectations to managing personal wellness goals amidst holiday temptations.

They share personal stories, practical strategies, and mindset shifts that can help you stay on track, honor your goals, and find balance without feeling pressured to people-please. This episode is packed with actionable insights to help you enjoy the season while staying true to yourself and your wellness journey.

Key Topics Discussed:

• [00:02] Introduction: Lauren and Marci welcome listeners back, sharing their excitement for the upcoming holidays and reflecting on Halloween memories and family traditions.
• [11:06] Taking Personal Responsibility and Holding Boundaries During the Holidays: Marci introduces today’s main topic—taking responsibility for your choices and setting boundaries around your wellness goals, especially when family or friends may influence decisions around food and drink.
• [16:00] Family and Food Dynamics: Marci and Lauren discuss their own experiences with family pressures around food and alcohol, and how they've learned to navigate these dynamics while prioritizing their health goals.
• [24:42] The People-Pleasing Trap: Exploring the roots of people-pleasing, they talk about the influence of childhood experiences and societal expectations, and how these behaviors can impact wellness goals. Lauren and Marci offer advice on how to move beyond people-pleasing to make choices that align with personal values and goals.
• [32:13] Setting Intentions and Aligning Actions: Lauren and Marci highlight the importance of setting intentions before the holiday season begins. They discuss how creating a plan and preparing in advance can reduce stress and keep you grounded in your wellness priorities.
• [41:02] Strategies for Handling Social Situations and Food Choices: Practical tips for navigating holiday gatherings, including setting boundaries, preparing responses for potential food and drink pressure, and choosing when to explain your decisions.
• [46:54] Self-Trust as a Superpower: Lauren discusses the importance of self-trust, especially when dealing with social situations that challenge wellness goals. Building self-trust, she explains, empowers you to make choices that honor your body and health.
• [48:15] Final Thoughts: Wrapping up, Lauren and Marci remind listeners that the holiday season doesn’t have to mean giving up on wellness goals. They encourage everyone to keep their long-term goals in mind, embrace self-compassion, and focus on maintaining balance.

Thank You for Listening! If you enjoyed today’s episode, please consider rating, reviewing, and sharing it with a friend who might benefit. Your support means the world to us and helps others find our show.

Episode Summary:

In this episode of Wellness for Real Life, Lauren and Marci have a heart-to-heart about the power of nutrition tracking, how it can accelerate progress, and why it’s an empowering tool for reaching your goals — whether that’s weight loss, muscle gain, or recovery. They also discuss the common misconceptions surrounding tracking and share their own journeys with using tracking as a tool for sustainable success.

Timestamps:

[00:00] – Lauren's Health Update: Lauren shares some good news about her house sale and updates us on how she's managing chronic pain while awaiting answers. She also talks about her current exercise restrictions and the lessons she’s learned about listening to her body.

[05:50] – Trusting Your Body in Recovery: Marci and Lauren dive into the importance of self-trust during periods of recovery, how to manage frustration when you can't train, and how nutrition can become a key focus when movement isn’t an option.

[08:00] – Coaching Through Chronic Pain: Lauren shares her experience of how being in chronic pain has given her new appreciation for her clients who are in the same situation. They discuss how this has deepened her coaching approach.

[12:15] – Why Tracking is Empowering: Lauren and Marci talk about how tracking can help collapse time on your health journey, provide immediate feedback on what’s working, and empower you to make better choices.

[15:40] – Tracking is Not Just for Weight Loss: Marci explains how she uses tracking to ensure proper nutrition during her own recovery phase. They also share the mindset shift required to embrace tracking as a tool, not a chore.

[22:05] – Simplifying Your Tracking Approach: The hosts share their practical tips on making tracking easier, such as eating the same meals consistently and pre-logging meals to make daily nutrition feel less daunting.

[28:00] – Can You See Results Without Tracking? They answer the age-old question: Is tracking really necessary to see results? While the answer is yes and no, they explain how it can expedite progress for many people.

[35:45] – How Tracking Builds Awareness: Marci and Lauren discuss how tracking helps you become more aware of portion sizes and food quality, and how these insights translate into long-term success, even when you’re no longer tracking.

[44:00] – Tips for Pre-Logging Meals: Marci breaks down why pre-logging meals can remove stress and help you stay on track, without having to make real-time decisions during your busy day.

[53:30] – Using Tracking as a Temporary Tool: Lauren explains that tracking is not meant to be a lifelong sentence but a temporary tool to create awareness and establish healthy habits. They also talk about how to transition off tracking when you feel ready.

Resources Mentioned:

• Lillie Eats and Tells – Macro-friendly recipes that Lauren loves to use for meal ideas
• You Need A Budget (YNAB) – The budget-tracking app Lauren mentioned for tracking her finances
• Lauren’s Weekly Meal Plan Freebie – Sign up to get Lauren's freebie: “5 Meals with Shredded Chicken” for easy, balanced meal ideas!

Connect with Us:

• Follow Lauren on Instagram: @thislifeuncluttered
• Follow Marci on Instagram: @MarciNevin

If you enjoyed this episode, please leave us a rating and a review! It helps other busy women like you find the podcast and start making real progress in their wellness journey. Don't forget to subscrib

In this episode of the Wellness for Real Life podcast, Marci and Lauren dive into the challenges and lessons from life’s curveballs, especially when it comes to managing physical health under stress. Lauren shares her recent experience with the chaos of moving and unexpected physical pain, highlighting the importance of knowing when to seek help and when to give yourself grace. Marci provides valuable insights into stress management, discussing concepts like the “stress bucket” and the significance of recognizing the physical toll of accumulated stress. Together, they cover essential topics like the impact of stress on physical pain, strategies to handle injury without losing progress, and the importance of self-trust in navigating setbacks.

Key Topics Discussed:

• [00:00:02] Life Updates: Lauren’s chaotic move and the decision to hire help, alongside managing physical pain and the importance of listening to one’s body.
• [00:01:11] Stress and Physical Health: Marci and Lauren discuss how stress can manifest physically, amplifying pain, and the need for effective stress management strategies.
• [00:03:05] Stress Bucket Analogy: Marci explains the concept of the “stress bucket” and how, over time, accumulating stress without relief can lead to physical and mental breakdown.
• [00:07:29] Balancing Exercise with Health Needs: How to decide when to push forward with workouts and when to step back, particularly if dealing with injury, illness, or overwhelming stress.
• [00:16:15] Building Self-Trust: Both hosts highlight the value of trusting oneself in making wellness decisions, and how self-trust can empower a more balanced, resilient approach to health.
• [00:18:54] Aging and Fitness: Encouragement for listeners to embrace fitness at any age, with inspiring stories about clients who achieved fitness goals in their 40s, 60s, and beyond.
• [00:27:04] Mindset Shifts: Learning to accept that missing workouts or reducing intensity doesn’t mean losing progress and understanding the importance of recovery for long-term wellness.

Takeaways:

1. Stress can manifest physically, and managing it is essential to maintain both mental and physical health.
2. Knowing when to push and when to rest is crucial for long-term wellness, especially when dealing with chronic pain or autoimmune conditions.
3. Building and maintaining muscle through consistency allows for a more resilient body that can handle short breaks without losing progress.
4. Developing self-trust can be transformative in one’s wellness journey, making it easier to make the right decisions for your body.

Connect with Us: If this episode resonated with you, don’t hesitate to reach out with questions or feedback. Marci and Lauren are here to help guide you on your wellness journey.

In this episode of Wellness for Real Life, Lauren and Marci dive into various wellness and relationship topics that resonate with busy women, particularly those navigating the challenges of mid-life health, self-care, and dating. From TV binge-watching to meaningful discussions on flexible dieting and food sensitivities, this conversation is packed with relatable insights and actionable advice.

Key Takeaways:

• 00:02: Lauren and Marci start by catching up on their recent binge-watch obsession, "Nobody Wants This," discussing the nuances of balancing busy schedules with time for themselves.
• 02:00: Marci shares her recent experiences with online dating, the frustrations of scheduling with busy lives, and the importance of aligning lifestyle expectations early on in relationships.
• 07:30: Both hosts talk about experimenting with Instagram’s Threads feature for testing content ideas, engaging with followers, and the lighter, less pressured side of social media.
• 10:59: Lauren and Marci discuss flexible dieting and the potential downsides of focusing solely on hitting macro targets without considering food quality, digestion, and overall health impacts.
• 18:17: Marci shares her insights on recognizing the body’s signals when it comes to food sensitivities, highlighting how certain foods can trigger inflammation and other non-digestive symptoms.
• 22:15: Lauren shares her decision to work with a functional nutrition coach to address her own health challenges. She emphasizes the importance of adjusting nutrition for individual needs, especially for those with autoimmune conditions or insulin resistance.
• 25:06: The hosts stress the importance of reducing processed foods, not out of restriction, but for better energy, digestion, and long-term health, particularly as they age.
• 28:58: Lauren recounts a moment with her son recognizing the impact of sugar on his health, highlighting how open discussions about food choices can empower young people to make healthier decisions.
• 33:32: Both hosts discuss the concept of intuitive flexibility in their diets, incorporating occasional indulgences in a mindful way that aligns with their health goals without compromising well-being.
• 38:05: Marci and Lauren talk about the importance of paying attention to the body's responses to food and lifestyle choices. They suggest making gradual, positive adjustments rather than aiming for perfection all at once.
• 42:32: As they wrap up, the hosts emphasize the importance of regular health check-ups, including bloodwork, to monitor markers like insulin and glucose levels. They advocate for using these insights to guide dietary and lifestyle choices in the years ahead.

Resources Mentioned:

• TV Show: Nobody Wants This
• Equipped Beef Protein Powder (Marci's recommended protein option)

Connect with Us:

• Threads: Engage with Lauren and Marci on Threads for real-time thoughts and bite-sized insights.

In this episode of The Wellness for Real Life Podcast, Lauren Melton and Marci Nevin dive deep into the often taboo subject of alcohol and its effects on health and wellness. They candidly discuss their personal journeys with reducing alcohol consumption and the challenges many people face when making the decision to cut back or eliminate alcohol entirely. The conversation covers everything from the physical impacts of alcohol, including its effect on sleep, metabolism, and gut health, to the social pressures that make it difficult to abstain.

Lauren and Marci also provide practical strategies for navigating social situations without alcohol, breaking free from societal norms, and embracing a healthier lifestyle. Whether you're someone considering reducing your alcohol intake or just curious about the long-term health effects, this episode will provide valuable insights, personal stories, and actionable tips to support your journey.

Key Takeaways:

• [00:00] Introduction: Lauren shares an update on her house sale and dealing with joint pain, plus a funny story about her son's accident in gym class.
• [15:00] Alcohol’s Health Risks: Marci and Lauren discuss the harsh realities of alcohol consumption, including the fact that it's a Group 1 carcinogen, just like tobacco, and its association with increased cancer risks, especially breast cancer in women.
• [23:00] Alcohol’s Impact on Sleep: Drinking may feel like it helps you sleep, but it actually disrupts deep, restorative REM sleep, leaving you foggy and tired the next day.
• [27:45] The Social Pressure of Drinking: How social situations, work events, and cultural norms can make it hard to say no to alcohol. Lauren and Marci offer practical advice on navigating these situations without giving in to pressure.
• [33:20] The Impact of Alcohol on Hunger and Cravings: Alcohol increases ghrelin (the hunger hormone) and decreases leptin (the satiety hormone), making it harder to stick to your nutritional goals and encouraging overeating.
• [36:50] The Connection Between Alcohol and Gut Health: Alcohol disrupts the gut microbiome, leading to digestive issues and potentially making weight loss and overall health more challenging.
• [42:15] Reframing Your Relationship with Alcohol: You don’t owe anyone an explanation for not drinking. Often, comments about your choice not to drink are more about the other person’s discomfort with their own habits.
• [50:30] Creating New Social Norms: Lauren shares stories of high-achieving women in leadership roles who are changing the alcohol-centered norms at work and setting healthier examples for their teams.
• [55:10] Practical Alternatives: Ideas for replacing alcohol with mocktails, sparkling water, or other healthier alternatives. It's about the ritual, not the substance.
• [01:00:00] The Long-Term Benefits of Cutting Back: The more you put in the reps of avoiding alcohol, the easier it gets. Embracing the discomfort can lead to long-term health improvements, better energy, and no regrets.

Resources Mentioned:

• Andrew Huberman’s Podcast Episode on Alcohol

Connect with Us on Instagram! @thislifeuncluttered.com and @marcinevin

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