Dr. Audrey Lamberson: Breathe Better, Think Clearer with NRT

Dr. Audrey Lamberson: Breathe Better, Think Clearer with NRT

In this episode Amanda Jones welcomes Dr. Audrey Lamberson, a physical therapist with over a decade of experience, to discuss nasal release technique (NRT) and whole-body physical therapy. They cover how NRT is performed, why it can open airways, improve lymph and cerebrospinal drainage, and reduce headaches and brain fog. The conversation also explores the connection between breathing, pelvic floor function, and core activation, with real patient examples of dramatic improvements after combined treatments like tongue-tie release, breathing retraining, and nasal release. Audrey and Amanda talk about the emotional and trauma-related releases that can occur during treatment, practical insurance and access challenges patients face, and how physical therapists can combine specialties to treat the whole person rather than isolated symptoms. For listeners who want to learn more or book care, Audrey directs people to Rehab Visions (Canyon and Dumas locations) and recommends calling the clinic or visiting their website to request appointments or ask about coverage and treatment options.

Stop Waiting for Perfect: Find Your Minimum Effective Dose for Health

In this mini episode Amanda Jones explains why waiting for the perfect moment keeps us stuck and introduces the idea of the "minimum effective dose" for health — the smallest realistic action that still produces meaningful benefit. She shares practical examples across protein, movement, meal planning, hydration, sleep, and stress, and contrasts momentum with motivation. Amanda gives concrete, doable suggestions like a protein shake for breakfast, a 10-minute walk, filling a water bottle before lunch, or shifting your wind-down time by 15–30 minutes. The goal is to keep habits alive so you can tap the brakes instead of hitting a full stop. She challenges listeners to pick one category for the week and choose a simple, repeatable action that fits real life instead of chasing an ideal. The episode is a quick, encouraging reminder that consistency comes from small, sustainable steps.

Shelly Moss, LCSW on ADHD: Why Focus, Motivation, and Follow-Through Feel So Hard

In this two-part episode of the Elevated Health Podcast, host Amanda interviews her mom, Shelly Moss, a counselor, about ADHD in adults with a special focus on how it presents in women. They discuss why girls are often overlooked in childhood, how ADHD can be mistaken for anxiety or depression, and why many adults are only diagnosed later in life. The conversation covers practical, everyday strategies for managing executive function challenges: scaffolding tasks, chunking large projects, using calendars and point-of-action reminders (like location-based alerts), timers, mirroring, and study techniques that combine visual, auditory, and kinesthetic learning. They also explore sleep issues, the effects of caffeine, mindfulness tools (including progressive muscle relaxation and the 5-4-3-2-1 grounding exercise), and the role of rest—mental, sensory, and emotional—in reducing overwhelm. Relationship tips highlight communication, kindness, and concrete systems to avoid resentment. The episode reviews supplemental and medical supports: magnesium forms, NAD plus methylene blue for cognitive endurance, omega-3s, stimulant medications (Adderall, Vyvanse, Ritalin) and non-stimulant options, emphasizing individualized care and working with a clinician. Listeners are encouraged to try a few manageable tools at a time, be gentle with themselves, and seek tailored help when needed.

Dr. Joshua Bowles: From Sidelines to Science

Please excuse the audio quality in this episode. Due to recording circumstances, some sections may sound rougher than usual. We appreciate you sticking with us and hope you enjoy the conversation. In this episode Dr. Joshua Bowles, a licensed athletic trainer and doctoral graduate in executive leadership for healthcare, discusses his journey from high school athletic training to leadership in human performance. He explains what athletic trainers do, the various settings they work in, and how his experience led to the Seven Bricks framework for lasting improvement. Dr. Bowles emphasizes building foundational habits over chasing quick fixes: focusing on structure rather than fleeting motivation, and prioritizing integrity and environment to make behaviors stick. He explores how consistency, identity, and small, sustainable choices lead to long-term success. The conversation covers practical recovery and performance tips—sleep timing and quality, adequate protein, hydration and electrolyte balance, and the roles of heat versus cold therapies. He also offers cautions about biohacking and peptide use, advising listeners to do their homework and consult professionals. Listeners will find takeaways for athletes of all levels and everyday people seeking better health and performance. Dr. Bowles’s book, The 7 Bricks, is available on Amazon, Walmart, and Kindle, and you can follow him on Instagram at @the7bricks.

Muscle: The Unsung Organ for Metabolic Health

This episode reframes muscle as a metabolic and endocrine organ—vital for blood sugar control, insulin sensitivity, energy, and long-term independence, not just strength or appearance. Muscle pulls glucose from the bloodstream through GLUT4 transporters, helps regulate hormones, and modestly increases resting calorie burn. Maintaining muscle supports metabolic flexibility and resilience as we age. New research shows weight loss (including from GLP‑1 medications) can reduce lean mass, but lean mass on scans includes more than just skeletal muscle. The point is intentionality: preserve muscle while pursuing weight or metabolic goals. Practical steps: prioritize protein (a common starting target is ~100 g/day), add resistance to daily life (bands, bodyweight exercises, carrying groceries, stairs), and use short bouts of movement—especially after carb-containing meals—to improve glucose use. Special considerations include hormonal differences in women and greater muscle loss with age, so plan intentionally to maintain muscle through life stages. Overall, preserving muscle is one of the highest-return investments for long-term health, metabolic control, and independence.