28 - Chad Johnson on Orthopedic Acupuncture + Recovery Optimization

30 - Dr. Kate Dwyer on Epigenetics, Hormone Health, Perimenopause & Longevity

Send us Fan Mail [https://www.buzzsprout.com/2502255/fan_mail/new] Episode 30 - Epigenetics, Hormone Health, Perimenopause & Longevity with Dr. Kate Dwyer | Wellness in Asheville Podcast Introduction to Dr. Kate Dwyer and Kate Dwyer Nutrition What if the key to feeling like yourself again in perimenopause, optimizing hormones, and slowing biological aging wasn’t just about “eating healthy” or accepting symptoms as inevitable—but about understanding and influencing your epigenetics? In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Dr. Kate Dwyer, registered dietitian and Doctor of Clinical Nutrition, to dive deep into women’s hormone health, functional nutrition, and the cutting-edge science of epigenetics. Dr. Kate specializes in helping high-achieving women navigate perimenopause, PCOS, metabolism changes, and hormone-related symptoms through a blend of functional medicine and evidence-based nutrition. She emphasizes foundational lifestyle factors—sleep, stress resilience, diet, and methylation—over excessive testing or long supplement protocols. Together, Travis and Dr. Kate discuss: * The basics of epigenetics and how lifestyle can literally turn genes on or off * Dr. Kara Fitzgerald’s groundbreaking “Younger You” research on reversing the epigenetic clock * Methylation, liver health, choline, and why these matter for hormone balance and detoxification * Protein needs, muscle preservation, and sarcopenia prevention in midlife women * Bioidentical vs. synthetic hormones and local Asheville resources * The power of whole foods like liver and leafy greens for nutrient density * Practical strategies for energy, mood, sleep, and feeling empowered in your body Whether you’re in perimenopause, dealing with hormone shifts, or interested in longevity, this conversation delivers science-backed, actionable insights. Key Takeaways * Epigenetics is modifiable—diet, stress, exercise, and sleep can make your DNA methylation patterns “younger” * Foundations first: Prioritize sleep, stress resilience, and nutrient-dense eating before advanced interventions * Methylation supports hormone metabolism, detoxification, neurotransmitters, and liver health * Protein (1.2–1.6 g/kg) + strength training become increasingly important as estrogen and progesterone decline * Whole food sources (liver, eggs, beets, greens) provide synergistic nutrients that supplements alone cannot * Women deserve healthcare that listens, educates, and empowers body literacy * Micro-changes in daily habits can create profound shifts in how you feel Timestamps 00:00 – Introduction and Dr. Kate Dwyer’s background 01:11 – Personal story, functional medicine journey, and what drives her work 05:52 – Her unique training (biochemistry → RD → functional nutrition → doctorate) 11:58 – What is epigenetics? Why it matters for aging and health 14:54 – Dr. Kara Fitzgerald’s “Younger You” study and program details 20:59 – Protein needs, muscle protein synthesis, and perimenopause changes 22:47 – Methylation explained: symptoms of poor methylation and how to support it 26:15 – Genetic factors (MTHFR and others), testing, and nutrient cofactors 31:55 – APOE gene, Alzheimer’s risk, and why genes are not destiny 36:27 – Bioidentical vs. synthetic hormones and local Asheville resources 40:08 – Eating liver, desiccated options, and Terry Walls protocol 43:34 – What excites and concerns her in the longevity space 46:47 – Future of precision medicine, hormones, and integrative care 49:51 – How to connect with Dr. Kate and special listener offer 51:56 – One piece of advice for women in perimenopause Episode Links Dr. Kate Dwyer https://www.katedwyernutrition.com/ [https://www.katedwyernutrition.com/] Get in Touch With Dr. Kate Dwyer Instagram: @katedwyernutrition (or search Kate Dwyer Nutrition) Website: www.KateDwyerNutrition.com [http://www.KateDwyerNutrition.com] Free 15-minute discovery calls available Special Offer for Podcast Listeners: 15% off cash pay packages until July 31st, 2026 with code BWA15 Produced by Be Well Asheville The Wellness in Asheville Podcast is produced by Be Well Asheville — Asheville's local wellness media brand connecting the community to the practitioners, modalities, and conversations that matter most for your health. Get Involved 🗓 Monthly Meetup — Join our free monthly wellness professional meetup at Sun Soo Martial Arts, 800 Fairview Rd Suite D2. Connect with practitioners, educators, and wellness seekers across WNC. 🤝 Wellness Collective — Become a paid member of the Be Well Asheville Collective and get access to exclusive resources, community, and practitioner support. 📬 Newsletter — Stay connected with Asheville wellness news, episode drops, and community updates. Sign up at bewellasheville.com. 🎙 Be a Podcast Guest — Are you an Asheville wellness practitioner? We'd love to consider featuring you.  This episode is brought to you by the 9th annual Love, Shine, Play Yoga Festival, happening July 23rd through 26th in Asheville, North Carolina. Join world-class teachers, inspiring workshops, live music, and a heart-centered community in the beautiful Blue Ridge Mountains. Whether you’re deepening your practice or just starting, it’s the perfect summer experience to reconnect and recharge. Get your tickets at loveshineplay.com The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com [https://bewellasheville.com/] or follow @bewellasheville [https://www.instagram.com/bewellasheville/].

29 - Namaste in Nature with Ceiara Cartony

Send us Fan Mail [https://www.buzzsprout.com/2502255/fan_mail/new] EPISODE 29 - OUTDOOR YOGA, NATURE MEDITATION & MICRO RETREATS IN ASHEVILLE WITH CEIARA CARTONY | WELLNESS IN ASHEVILLE PODCAST What happens when you combine hiking, yoga, meditation, forest bathing, and the Blue Ridge Mountains into one experience? In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Ceiara Cartony, founder of Namaste in Nature, to explore how spending intentional time outdoors can transform your physical, mental, and emotional well-being. Ceiara shares how becoming a new mom unexpectedly led her to teaching yoga outside, eventually creating one of Western North Carolina's most unique wellness experiences. Today, Namaste in Nature offers guided micro retreats that combine mindful hiking, outdoor yoga, meditation, local history, and meaningful human connection throughout the mountains surrounding Asheville.  Together, Travis and Ceiara discuss: *  Why practicing yoga outdoors feels completely different than practicing inside  *  The science and benefits of spending time in nature  *  Meditation as a practical tool for reducing stress and finding clarity  *  Asheville's unique connection to wellness and the outdoors  *  How micro retreats provide many of the benefits of a traditional retreat in just a few hours  *  Why community and shared outdoor experiences are more important than ever  *  Beginner-friendly hiking and yoga experiences around Asheville  *  Favorite Blue Ridge hiking trails and outdoor adventures  *  How nature helps us reconnect with ourselves in an increasingly distracted world  Whether you're an Asheville local or planning a visit to Western North Carolina, this conversation will inspire you to slow down, breathe deeply, and rediscover the healing power of nature. Key Takeaways *  Why outdoor yoga creates a deeper mind-body connection  *  The benefits of meditation for everyday life  *  How micro retreats fit into busy schedules  *  The importance of community wellness experiences  *  Forest bathing, mindful hiking, and movement meditation  *  Favorite hiking locations near Asheville  *  Why green spaces improve mental and physical health  *  Practical ways to reconnect with nature every week  Timestamps 00:00 – Meet Ceiara Cartony and the story behind Namaste in Nature 03:00 – Why outdoor yoga is different from studio yoga 06:30 – Nature, mindfulness, and Asheville's unique energy 10:00 – What happens during a Namaste in Nature micro retreat 15:00 – Waterfalls, mountain hikes, and guided wellness experiences 18:00 – Rebuilding after Hurricane Helene and what's next 23:00 – Why micro retreats are growing in popularity 27:00 – Community, loneliness, and meaningful human connection 31:00 – Favorite Asheville hiking trails 34:00 – Meditation, breathwork, and daily wellness habits 40:00 – Final thoughts and reconnecting with nature Episode Links 🌿 Namaste in Nature  https://www.namasteinnature.com/intro [https://www.namasteinnature.com/intro]  🧘 Yoga in the Park Asheville  https://www.namasteinnature.com/yoga-in-the-park [https://www.namasteinnature.com/yoga-in-the-park] 🌐 Be Well Asheville https://bewellasheville.com [https://bewellasheville.com/] 🎙 Wellness in Asheville Podcast Archive  https://bewellasheville.com/podcast [https://bewellasheville.com/podcast] 🤝 Join the Be Well Asheville Collective  https://bewellasheville.com/collective 📬 Subscribe to the Newsletter  https://bewellasheville.com/newsletter 🎁 Wellness Discounts from Podcast Guests  https://bewellasheville.com/wellness-discounts This episode is brought to you by the 9th annual Love, Shine, Play Yoga Festival, happening July 23rd through 26th in Asheville, North Carolina. Join world-class teachers, inspiring workshops, live music, and a heart-centered community in the beautiful Blue Ridge Mountains. Whether you’re deepening your practice or just starting, it’s the perfect summer experience to reconnect and recharge. Get your tickets at loveshineplay.com The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com [https://bewellasheville.com/] or follow @bewellasheville [https://www.instagram.com/bewellasheville/].

28 - Chad Johnson on Orthopedic Acupuncture + Recovery Optimization

Send us Fan Mail [https://www.buzzsprout.com/2502255/fan_mail/new] Acupuncture for Pain Relief & Recovery Optimization in Asheville with Chad Johnson, L.Ac. Introduction to Chad Johnson and Asheville Orthopedic Acupuncture In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Chad Johnson, Licensed Acupuncturist and founder of Asheville Orthopedic Acupuncture on Haywood Road. Chad brings a distinctly body-centered approach to his practice — rooted in whole-body palpation, Japanese acupuncture techniques, and years of massage therapy experience — to help people recover from pain, injury, and surgery faster and more completely. Chad explains why he specializes in orthopedic acupuncture, how he uses the Kiiko Matsumoto style to test points before needling, and why the right shoulder and right hip are the two most common pain patterns he treats every day. He also introduces three foundational recovery habits — conscious breathing, movement-hydration pairing, and balancing rest with activity — that anyone can start using immediately. This conversation is a must-listen for anyone dealing with chronic pain, recovering from surgery or injury, or looking to build a smarter longevity and self-care practice in Asheville. Key Takeaways: * Why Chad focuses exclusively on orthopedic acupuncture and physical palpation rather than pulse and tongue diagnosis * How the Kiiko Matsumoto Japanese style allows point-testing before needling for more precise, measurable results * The real cause of "sciatica" most people are misdiagnosing — and why the gluteus medius is usually to blame * Why right shoulder and right hip pain are so common in modern life and how they're connected * How to pair hydration with movement so water actually reaches your muscles instead of heading straight to your bladder * The Chinese medicine view of conscious breathing and the lung-kidney connection * A simple 3-breath technique you can use anywhere to bring your stress level down immediately * Why acupuncture before and after surgery accelerates recovery significantly * How regular maintenance acupuncture supports longevity, performance, and resilience as you age Timestamps: * 00:00 – 02:00 | Intro and Chad's body-centered approach to acupuncture * 02:00 – 05:00 | How Asheville Orthopedic Acupuncture got its name and niche * 05:00 – 09:00 | Japanese Kiiko Matsumoto style explained — palpation, point testing, and immediate feedback * 09:00 – 13:00 | Referred pain vs. reflexes and reading the body's channel system * 13:00 – 18:00 | The most common patterns Chad treats: right shoulder, right hip, and "dead butt syndrome" * 18:00 – 22:00 | Diet, posture, and lifestyle factors that undo your acupuncture treatment * 22:00 – 27:00 | Hydration done right — why drinking plus movement is the key * 27:00 – 31:00 | Conscious breathing, the lung-kidney connection, and heart rate variability * 31:00 – 33:00 | Balancing movement and rest — especially during recovery * 33:00 – 36:00 | Using acupuncture preventatively for longevity and aging well * 36:00 – 38:00 | What's next for Asheville Orthopedic Acupuncture and Chad's CEU courses * 38:00 – 39:00 | Rapid fire: Chad's advice for anyone living with chronic pain Episode Links: * Season 2 Hub + Wellness Discounts [https://bewellasheville.com/podcast-season-2/] * Asheville Orthopedic Acupuncture [https://www.ashevilleorthopedicacupuncture.com] * Find Chad on Google [https://www.google.com/search?q=Asheville+Orthopedic+Acupuncture] * Moxa House — Direct Link [https://tinyurl.com/moxahouse] * Be Well Asheville [https://bewellasheville.com/] * Be Well Asheville Podcast Archive [https://bewellasheville.com/podcast] Produced by Be Well Asheville The Wellness in Asheville Podcast is produced by Be Well Asheville [https://bewellasheville.com] — Asheville's local wellness media brand connecting the community to the practitioners, modalities, and conversations that matter most for your health. Get Involved 🗓 Monthly Meetup — Join our free monthly wellness professional meetup at Sun Soo Martial Arts, 800 Fairview Rd Suite D2. Connect with practitioners, educators, and wellness seekers across WNC. Join the Meetup [https://www.meetup.com/asheville-health-wellness-networking/]. 🤝 Wellness Collective — Become a paid member of the Be Well Asheville Collective and get access to exclusive resources, community, and practitioner support. Learn more here [https://bewellasheville.com/elevate-your-practice-in-2026-why-the-be-well-asheville-collective-is-your-essential-next-step/]. 📬 Newsletter — Stay connected with Asheville wellness news, episode drops, and community updates. Sign up at bewellasheville.com [https://bewellasheville.com/join-our-newsletter/]. 🎁 Special Offer — Season 1 Wellness Discounts — Get all of last season's expert podcast wellness discounts. Top spots: Drip Sauna, Asheville Salt Cave, Stillpoint Wellness + 8 others incl. massage, sound healing, neurofeedback. Get them here [https://bewellasheville.com/asheville-wellness-discounts/]. 🎙 Be a Podcast Guest — Are you an Asheville wellness practitioner? We'd love to feature you. Submit your request at bewellasheville.com/podcast [https://bewellasheville.com/podcast]. Partner With Us Interested in reaching Asheville's wellness community? We offer sponsorship and partnership opportunities for aligned businesses and brands. Reach out at travis@bewellasheville.com [travis@bewellasheville.com]. More Asheville Wellness News Stay up to date on the latest in WNC wellness at bewellasheville.com [https://bewellasheville.com]. DISCLAIMER: The content shared on the Wellness in Asheville Podcast is for informational and educational purposes only. It does not constitute medical advice. Always consult a qualified healthcare provider before making changes to your health routine. This episode is brought to you by the 9th annual Love, Shine, Play Yoga Festival, happening July 23rd through 26th in Asheville, North Carolina. Join world-class teachers, inspiring workshops, live music, and a heart-centered community in the beautiful Blue Ridge Mountains. Whether you’re deepening your practice or just starting, it’s the perfect summer experience to reconnect and recharge. Get your tickets at loveshineplay.com The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com [https://bewellasheville.com/] or follow @bewellasheville [https://www.instagram.com/bewellasheville/].

27 - Mindful Hypnosis for Sleep, Stress & Perimenopause with Dr. Liz Slonena

Send us Fan Mail [https://www.buzzsprout.com/2502255/fan_mail/new] Introduction to Dr. Liz Slonena and Mindful Hypnosis In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Dr. Liz Slonena — clinical psychologist, award-winning hypnotherapist, and co-creator of Mindful Hypnosis. Her science-backed method blends mindfulness and clinical hypnosis to help people access deep healing through their own mind. Her guided meditations have reached millions on Insight Timer, Aura, and YouTube. Travis opens the conversation with something many of us have quietly wondered: is there a way to access the profound mental states that plant medicine and psychedelics offer — without any substances at all? Dr. Liz answers with a resounding yes. And the science backs her up. This conversation covers why trance is already a natural part of your daily life, how microdosing mindfulness is more practical than any retreat, and why perimenopause and ADHD are more connected than most women realize. Dr. Liz also reveals what a real mindful hypnosis session looks and feels like — and why trust is the single most important ingredient for it to work. Key Takeaways: * Trance is a natural brain state — and mindful hypnosis harnesses it intentionally for healing * Microdosing mindfulness embeds calm into everyday tasks without a formal practice * Clinical hypnosis significantly reduces hot flashes and perimenopause symptoms * The estrogen-dopamine connection explains why ADHD symptoms often spike during perimenopause * Emerging research from Baylor University shows hypnosis can mimic mystical and psychedelic experiences * Sleep improves when hypnotic suggestions bypass unconscious habits and rewire the brain for rest Timestamps: 00:00 | Travis intro; altered states and your mind's built-in power 01:26 | Meet Dr. Liz Slonena; her journey into mindful hypnosis 04:37 | Anxiety, panic attacks, and the breath paradox 07:30 | Befriending your body and quieting the inner critic 12:01 | What trance really is; debunking hypnosis myths 15:30 | Microdosing mindfulness in everyday tasks 18:48 | Mindful hypnosis for sleep and chronic insomnia 26:05 | Perimenopause, ADHD, and the estrogen-dopamine link 28:39 | How hypnosis lowers cortisol and supports hormone balance 33:05 | Tripping without drugs: hypnosis as a psychedelic alternative 35:48 | Inside a mindful hypnosis session start to finish 40:53 | The Mindful Hypnosis Sangha: 8-week community program 44:07 | Free gift bundle and how to connect with Dr. Liz 45:08 | Favorite Asheville spot: Big Bradley Falls near Saluda Episode Links: * Mindful Hypnotherapy Sessions with Dr. Liz Slonena: https://www.drlizlistens.com/ [https://www.drlizlistens.com/] * Free Gift Bundle — Sleep Meditation + 7-Day Joy Challenge: https://www.drlizlistens.com/free-mindful-hypnosis-download [https://www.drlizlistens.com/free-mindful-hypnosis-download] * Mindful Hypnosis Sangha: https://www.drlizlistens.com/mindful-hypnosis-sangha-group [https://www.drlizlistens.com/mindful-hypnosis-sangha-group] * Dr. Liz Slonena on YouTube: @drlizlistens https://www.youtube.com/watch?v=Wg25yBaG6xE&t=282s [https://www.youtube.com/watch?v=Wg25yBaG6xE&t=282s] * Insight Timer: https://insighttimer.com/dr.lizlistens [https://insighttimer.com/dr.lizlistens] * Instagram: @dr.lizlistens https://www.instagram.com/dr.lizlistens  [https://www.instagram.com/dr.lizlistens] This episode is brought to you by the 9th annual Love, Shine, Play Yoga Festival, happening July 23rd through 26th in Asheville, North Carolina. Join world-class teachers, inspiring workshops, live music, and a heart-centered community in the beautiful Blue Ridge Mountains. Whether you’re deepening your practice or just starting, it’s the perfect summer experience to reconnect and recharge. Get your tickets at loveshineplay.com The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com [https://bewellasheville.com/] or follow @bewellasheville [https://www.instagram.com/bewellasheville/].

26 - Classical Chinese Medicine | Longevity with Josephine Spilka

Send us Fan Mail [https://www.buzzsprout.com/2502255/fan_mail/new] Season 2, Episode 26: Classical Chinese Medicine | Longevity with Josephine Spilka Introduction to Josephine Spilka and Classical Chinese Medicine In this episode of the Be Well Asheville Podcast, host Travis Richardson sits down with Josephine Spilka — a classical Chinese medicine practitioner with more than 30 years of experience in Asheville, NC. Josephine shares how she works at the deepest level of the body — jing, or essence — to support people navigating cancer diagnoses, autoimmune conditions, and their own personal evolution. Together, they explore the profound differences between classical and traditional Chinese medicine, how yin and yang govern the aging process, and why the body's deepest intelligence — when properly engaged — holds the key to longevity. This conversation will shift the way you think about health, healing, and what it truly means to feel at home in yourself. Key Takeaways: * Classical Chinese medicine draws on texts over 4,000 years old and works with five distinct channel systems — making it far more precise and personalized than TCM. * Jing (essence) is the body's deepest layer — present in every cell — and working with it opens better choices, greater clarity, and a stronger sense of self. * Yin declines naturally throughout life. Cultivating stillness, not just activity, is one of the most overlooked strategies for protecting longevity. * Cancer is understood as a process at the level of the essence. Epigenetic research confirms that returning cells to a healthy environment can restore healthy functioning. * Essential oils carry the jing of plants and immediately open the senses — making them powerful tools for self-cultivation and essence-level healing. * Josephine's retreat model (1–18 days) creates the environmental shift that allows real, lasting change — something the habitual home environment rarely permits. Timestamps: * 00:00 | Intro and Josephine's 30-year practice overview * 01:30 | What is essence (jing) in Chinese medicine * 03:00 | Classical vs. traditional Chinese medicine explained * 07:00 | Precision of classical diagnosis and treatment * 11:00 | Jing as blueprint: feeling at home in yourself * 14:00 | Yin, yang, and how aging depletes essence * 17:00 | Cancer as a process at the essence level * 21:00 | Epigenetics: restoring cells through environment * 22:00 | Meditation and Guan Yin compassion practices * 27:00 | What modern research could learn from Chinese medicine * 31:00 | Essential oils: concentrated jing of the plants * 35:00 | Retreat model and Blueprint for Change consult * 39:00 | Conditions treated: cancer, autoimmune, and more * 42:00 | Design and Destiny class and the future * 45:00 | Midlife energy tip and how to connect Episode Links: * Be Well Asheville [https://bewellasheville.com] * Be Well Asheville Podcast Archive [https://bewellasheville.com/podcast] * Josephine Spilka — Classical Chinese Medicine [https://www.josephinespilka.com/] * Instagram: @retreatswithjosephine [https://instagram.com/retreatswithjosephine] | @thenectarofplants [https://instagram.com/thenectarofplants] * YouTube: @essencepresence [https://youtube.com/@essencepresence] Special Offer: * Season 1 Wellness Discounts [https://bewellasheville.com/asheville-wellness-discounts/ ] (Asheville Salt Cave, Stillpoint Wellness & many more) This episode is brought to you by the 9th annual Love, Shine, Play Yoga Festival, happening July 23rd through 26th in Asheville, North Carolina. Join world-class teachers, inspiring workshops, live music, and a heart-centered community in the beautiful Blue Ridge Mountains. Whether you’re deepening your practice or just starting, it’s the perfect summer experience to reconnect and recharge. Get your tickets at loveshineplay.com The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com [https://bewellasheville.com/] or follow @bewellasheville [https://www.instagram.com/bewellasheville/].