52 Healthy Habits

Cautionary Buzzwords

Episode 04: Cautionary Buzzwords Food Label Myths, Health Trends, and What Ingredients Really Mean JOIN OUR EMAIL LIST HERE [https://forms.gle/s5xuGVMTGMfigndJ9] In this episode of 52 Healthy Habits, we break down the most common health buzzwords found on food labels and explain why they often mislead even well-intentioned consumers. From natural and organic to plant-based, clean eating, and no added sugar, we explore how marketing language shapes food choices — and why understanding ingredient lists matters more than trusting the front of the package. We take a closer look at high fructose corn syrup (HFCS), including its history, why it became so widespread in processed foods, and how economic and agricultural policy — not health science — drove its rise. We also discuss how health trends repeat themselves every decade, often blaming or praising a single nutrient while ignoring balance, context, and long-term health outcomes. This episode emphasizes food label literacy, critical thinking around nutrition trends, and how to make informed choices without falling into extremes. We also highlight the importance of movement and Pilates for maintaining mobility, strength, and longevity, especially as we age. To round out the conversation, we discuss the role of plant-based diets, the difference between whole foods and ultra-processed products, the benefits of essential oils like tea tree oil, and how gardening and local food sources support overall wellness. This episode offers a grounded, practical approach to health that prioritizes education, awareness, and sustainable habits.

Inflammation in our Bodies

Episode 03: Inflammation & the Mind Why your immune system, stress, gut, and nervous system are all talking to your brain Inflammation is a word most of us associate with injury, swelling, or pain. But inflammation isn’t just something you see on the outside of the body — it’s a complex immune response that can quietly influence energy, mood, sleep, digestion, and mental health. In this episode, we peel back the layers of inflammation and explore how chronic, low-grade inflammation shows up in everyday life — often long before a diagnosis ever appears. We discuss how modern lifestyles, chronic stress, poor sleep, blood sugar swings, and ultra-processed foods keep the immune system activated, and why that matters for both physical and mental well-being. We also explore how inflammation affects the brain, including its role in anxiety, depression, brain fog, and emotional reactivity. Rather than framing these symptoms as personal failures or “mindset issues,” this episode reframes them as biological responses to ongoing stress signals. * What inflammation actually is (and what it’s not) * The difference between acute inflammation and chronic, low-grade inflammation * When and why “anti-inflammatory” became a focus in modern medicine * How food culture, stress, sleep deprivation, and sedentary lifestyles fuel inflammation * The connection between chronic stress, the nervous system, and immune activation * How fascia adapts to long-term stress and posture — and why movement can feel emotional * Why practices like yoga and Pilates can trigger emotional release (without myths or misinformation) * How inflammation impacts neurotransmitters, mood, and stress tolerance * The gut–brain–immune connection and why gut inflammation often shows up as mood symptoms first * Practical, realistic anti-inflammatory solutions that don’t require perfection * Chronic stress is one of the strongest drivers of inflammation — even when life looks “fine” * Fascia reflects long-term nervous system patterns, posture, and tension, not stored memories Inflammation is not just a physical issue — it’s a whole-body signal system that deeply affects the mind. Understanding inflammation helps shift the question from “What’s wrong with me?” to “What is my body responding to?”

Biohacking Basics

Podcast: 52 Healthy Habits Hosts: Donelle Gregston & Marilyn Simmons Sign up to be on our weekly newsletter JOIN HERE [https://forms.gle/wZKMmc8mNfNzb63y9] In this episode, we break down biohacking basics and strip away the hype. Biohacking isn’t about expensive gadgets or extreme protocols — it’s about simple, intentional habits that support how your body is designed to function. If you’ve ever gone for a walk, watched the sunrise, prayed, stretched, or spent time in nature, you’ve already been biohacking. * What biohacking actually is (and what it isn’t) * Why most effective biohacks are simple and free * Walking as one of the most powerful biohacks * Circadian rhythm, light exposure, and sleep * Why expensive tools don’t replace foundational habits * Beginner-friendly biohacks you can try at home Walking Daily walking supports blood sugar, hormones, stress levels, and mental health. Even 15 minutes makes a difference — consistency matters more than intensity. Lavender Lavender supports the nervous system, promotes calm, and pairs well with sleep routines, stress relief, and evening wind-down practices. Order your oils here [https://link.doterra.com/IMyP4Y] Regrow Green Onions Plant grocery store green onion roots directly in soil and harvest repeatedly as they regrow. Next week’s episode dives into Inflammation and the Mind, exploring how chronic inflammation affects mental health and daily life.

Fats: Villain or Hero

Episode 1: Fats — The Most Misunderstood Nutrient For decades, fat has been blamed for everything from weight gain to heart disease. But buckle up—there’s a plot twist. In this episode, we dig into a fascinating moment in American food history and how one influential voice helped shape the poor quality of health for millions… unknowingly. We break down what fats actually are, why they matter for hormones, brain health, blood sugar, and energy, and how we ended up terrified of butter while giving ultra-processed foods a free pass. We cover saturated fats, unsaturated fats, trans fats, and how the low-fat craze quietly wrecked both our food supply and our metabolism. In every episode, you’ll also get movement with Donelle Gregston, Pilates studio owner in Oklahoma, plus gardening tips and our favorite weekly share—an essential oil. Want more? Join our newsletter where we recap each episode and include: * A 10-minute on-demand movement video with Donelle * A DIY project using the featured essential oil * Garden tips * A replay of the most recent podcast Sign up here [ https://forms.gle/aTzqYBx9t6ZBmCYn9] Thanks for listening. We’re just real people trying to survive this expensive American life, navigating real health issues, and talking it out—because if we’re already gabbing, we might as well hit record. You’re awesome. Don’t forget that. Psalm 34:8 “Taste and see that the Lord is good; blessed is the one who takes refuge in Him.”

Farm to Table

Healthy Bytes is a short educational topic based around holistic living that are recorded for the members of Sunkissed Studios...a longer formatted podcast is coming soon.