SHORESIDE: Without The Couch

56 | Mind, Body, Balance: Dr. Katarina Meister’s Insights on Managing Stress and Hormone [Re-Release]

⁠ [https://wisconsinwellnesspodcast.com/]Join our Newsletter [https://wisconsinwellnesspodcast.com/]⁠ [https://wisconsinwellnesspodcast.com/]⁠⁠⁠ [https://www.facebook.com/groups/1264788487555010/]⁠⁠ [https://www.facebook.com/groups/1264788487555010/] Join our WWP Facebook group⁠⁠ [https://www.facebook.com/groups/1264788487555010/]⁠ [https://www.facebook.com/groups/1264788487555010/]  ⁠⁠⁠⁠ [https://stan.store/lauriegroh]Free Workshops and Worksheets [https://stan.store/lauriegroh]   Dr. Katharina Meister [https://lakesidenaturalmedicine.com/practitioners/drmeister/] discusses the connection between hormones and sleep, including the role of melatonin and sleep-related hormones. She emphasizes the importance of sex hormones in maintaining healthy sleep patterns and the impact of sleep deprivation on hormone regulation and overall health. Dr. Meister also highlights the role of exercise in hormonal regulation and sleep quality, as well as the connection between gut health and sleep. She provides advice on when to seek professional help for sleep disturbances and shares ongoing research and emerging trends in naturopathy. Finally, she offers actionable tips for optimizing hormonal balance. In this conversation, Katarina Meister discusses strategies for managing stress and optimizing hormonal health. She emphasizes the importance of incorporating restorative activities into daily routines and recommends a 3-2-1 exercise approach, consisting of three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. Katarina also highlights the significance of nutrition in regulating cortisol levels and suggests including fiber, fat, and protein in meals. She provides tips for reducing sugar cravings and advises gradually reducing caffeine intake. Katarina explains the process of an initial consultation and the potential use of adaptogens and nutritional supplements to support hormonal balance. She also mentions the benefits of genetic testing for personalized medication response. The conversation concludes with a focus on establishing a routine and taking action steps such as walking and switching to green tea.   Takeaways * Incorporate restorative activities into your daily routine to manage stress and optimize hormonal health. * Follow the 3-2-1 exercise approach: three restorative activities, two weightlifting workouts, and one hour of walking or light cardio. * Pay attention to nutrition by including fiber, fat, and protein in meals to regulate cortisol levels. * Reduce sugar cravings by ensuring meals are balanced and gradually eliminating added sugars. * Consider gradually reducing caffeine intake and switching to green tea for better cortisol regulation. * Consult with a healthcare professional for an initial assessment and potential lab testing to identify hormonal imbalances. * Explore the use of adaptogens and nutritional supplements to support hormonal balance. * Consider genetic testing to understand personalized medication response. * Establish a routine and hold yourself accountable to maintain healthy habits. * Take action steps such as walking and switching to green tea to improve overall well-being.   Lakeside Natural Medicine https://lakesidenaturalmedicine.com/practitioners/drmeister/ [https://wisconsinwellnesspodcast.com/]  ⁠Hooga: Red Light Therapy⁠⁠ [https://www.hoogahealth.com/?rfsn=7883941.0e1394&utm_source=refersion&utm_medium=affiliate&utm_campaign=7883941.0e1394] I am excited to partner with Hooga! 🌟 Explore their Red Light Therapy Devices for Pain Relief, Skin Health, Energy Boost, and Recovery. Let's boost wellness together!  ⁠⁠Use code Wisconsin12 for 12% off⁠⁠ [https://www.hoogahealth.com/?rfsn=7883941.0e1394&utm_source=refersion&utm_medium=affiliate&utm_campaign=7883941.0e1394]   Equilife ⁠⁠ [https://equi.life/best-sellers?irad=1969471&irmp=4371450]Get A Free Bottle Of Gluten & Dairy Support On All Orders Over $149! [https://equi.life/best-sellers?irad=1969471&irmp=4371450]⁠⁠ [https://equi.life/best-sellers?irad=1969471&irmp=4371450] Receive a FREE bottle of Gluten & Dairy Support Enzyme on all orders over $149! Intolerance and sensitivity to gluten and dairy are some of the most common digestive issues. Many of the highly processed packaged foods we buy at the grocery store contain difficult-to-digest gluten and dairy-based ingredients.  Top 5 Books on Body and Mind Connection 1. ⁠The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma⁠ [https://amzn.to/3U8eAId] 2. ⁠Somatic Internal Family Systems Therapy: Awareness, Breath, Resonance, Movement and Touch in Practice⁠ [https://amzn.to/3VI4miT] 3. ⁠DAILY VAGUS NERVE EXERCISES: Learn How to Stimulate & Activate the Power of the Longest Nerve in our Body, Prevent Inflammation and Calm Anxiety⁠ [https://amzn.to/49rmT6n] 4. ⁠Applied Polyvagal Theory in Yoga: Therapeutic Practices for Emotional Health⁠ [https://amzn.to/3U5ZUJp] 5. ⁠Energy Medicine: Balancing Your Body's Energies for Optimal Health, Joy, and Vitality Updated and Expanded [https://amzn.to/43UaGpC]

55 | Weighted Blankets, Nervous-Systems & Finding Safety in a Busy World

In this episode of the Wisconsin Wellness Podcast, Laurie Groh talks with Elizabeth Grojean, founder of Baloo Living [https://balooliving.com], about the science and story behind her ethical weighted blanket brand. Elizabeth shares how a leap of faith to Bali turned into a thriving business—and how slowing down can lead to deep transformation. You'll also hear: * Why deep pressure touch helps regulate your nervous system * How weighted blankets improve sleep quality, reduce anxiety, and even help during trauma work * The importance of listening to your body over your inner critic * How stress isn't always bad—it can fuel purpose * Why sleep equity matters for kids and how Baloo supports mental health nonprofits 🔗 Get 10% off at BalooLiving.com [https://balooliving.com] with code wisconsinwellness 🎧 Listen now on Spotify: https://open.spotify.com/show/2pGeHlpsWqdg4sTCpAGm3G?si=e5b4bc9098da4bc0 [https://open.spotify.com/show/2pGeHlpsWqdg4sTCpAGm3G?si=e5b4bc9098da4bc0] 📚 Learn about The Pajama Program [https://pajamaprogram.org] and SeaTrees [https://www.sea-trees.org/] ✅ One Action You Can Take Today: Try a 5-minute grounding break with a weighted blanket — even midday. Give your body a moment of stillness and see how your nervous system responds. And if you don’t have one, maybe this is your nudge to check out Baloo (10% off with code wisconsinwellness at balooliving.com [https://balooliving.com]).

54 | Dad Mode Activated: Mental Health Tools for Fatherhood

Guest: Bradley Brown, MS, LPC-IT – Therapist at Shoreside Therapies [https://www.shoresidetherapies.com/bradley-brown-ms-lpc-it] Host: Laurie Groh, MS, LPC – Shoreside Therapies [https://www.shoresidetherapies.com/] Description: In this special Father’s Day episode, Laurie sits down with Shoreside Therapies’ Bradley Brown to talk about the evolving mental health needs of dads. From identity shifts to emotional modeling and burnout, this conversation is packed with honest insights and practical tools. Whether you're a dad, partner, or someone supporting one, you'll leave with ideas for reflection, connection, and real growth. What We Cover: * The invisible load of fatherhood * Why “dad guilt” is real—and what to do about it * How to model emotional literacy for kids * Breaking generational patterns in parenting * Navigating loneliness and building male friendship * Identity loss and postpartum mental health in men Quick, doable strategies for better mental health today Resources & Links: 🌊 Shoreside Therapies – Therapy for Men [https://www.shoresidetherapies.com/therapy-for-men] 👨‍⚕️ Meet Bradley Brown [https://www.shoresidetherapies.com/bradley-brown-ms-lpc-it] 📝 Free Reflective Worksheet for Dads [https://chatgpt.com/g/g-p-67e169c7cd4c81918f148cd6d71b55c5-wwp-ideas/c/68423519-5368-8006-ac79-aad4e3d9166f] (optional—let me know if you want this!) 🎧 Listen to more episodes: wisconsinwellnesspodcast.com [https://www.wisconsinwellnesspodcast.com/]

53 | Aging with a Sharp Mind: What Neuropsychology Teaches Us

In this eye-opening conversation, Laurie Groh is joined by Shoreside Therapies’ Victoria Hagan [https://shoresidetherapies.com/staff/victoria-hagan-ma-lpc-it] to explore how small daily choices can make a big impact on our brain health. From forgetting why you walked into a room to boosting memory and clarity as you age, this episode breaks down the science and gives you actionable tools. Learn about the five key pillars of cognitive wellness—nutrition, exercise, sleep, social engagement, and stress reduction—and how these changes can reduce your risk of dementia by up to 40%! Plus, Victoria shares insights from the fascinating Nun Study and leads us through a calming box-breathing practice. Why You Should Listen: * Understand the difference between normal aging, mild cognitive impairment, and dementia * Get inspired by stories of super-agers and nuns who showed no memory decline * Walk away with easy-to-implement daily habits to protect your brain Book a free 15-minute consult with Victoria Hagan: * 📞 Meet Victoria at Shoreside Therapies [https://shoresidetherapies.com/staff/victoria-hagan-ma-lpc-it]

52 | Re-release: Beyond the Five Stages of Grief with Julianne Manske Rollefson

No waitlists. No jumping through hoops. Just real therapy, when you need it. Explore our services and meet your match today. Visit Shoreside Therapies. [https://shoresidetherapies.com/] or set up a free consult today! ⁠⁠https://shoreside.mytheranest.com/appointments/new⁠ [https://shoreside.mytheranest.com/appointments/new] Join our community! ⁠WWP Newsletter⁠⁠⁠ ⁠⁠⁠⁠ [https://wisconsinwellnesspodcast.com/] ⁠Join our WWP Facebook group⁠⁠⁠⁠ [https://www.facebook.com/groups/1264788487555010/]  This podcast explores the significance of grief education and the Grief Mentor Method with guest Julianne Manske Rollefson, a grief educator and podcast host. Listen as Laurie and Julianne discuss the universal experience of grief, the necessity of acknowledging and processing it in various life changes, and the role of rituals in coping with losses like death, divorce, or job loss. Rollefson introduces a holistic approach to grieving, emphasizing mindfulness, energy management, nourishment, outdoor activities, and the importance of incorporating rituals and rest in navigating grief.TakeawaysGrief is inherent in change and is experienced by everyone at some point in life. There is a lack of education and support around grief in the workplace and society. The five stages of grief model is limited and does not capture the complexity of grief.Acknowledging and understanding grief is essential for providing effective support. Continuing bonds with loved ones who have passed can be a helpful way to navigate grief. Continuing bonds in grief allow for a healthy and ongoing relationship with the deceased in a different way. The Grief Mentor Method, which stands for mindfulness, energy, nourishment, translation, outside, and ritual/rest, provides a comprehensive framework for navigating the grief process. Grief is a complex and multifaceted experience that involves holding multiple emotions simultaneously.Rituals and rest are important components of the grief process, allowing for the integration and honoring of the loss. Grief can be experienced in various contexts, including death, divorce, and job loss, and finding ways to acknowledge and mark these losses is essential. Chapters 00:00 Introduction and Background 02:58 The Impact of Grief and Loss 06:01 The Need for Grief Education in the Workplace 11:30 Exploring the Limitations of the Five Stages of Grief 20:14 Continuing Bonds: Honoring Loved Ones in Grief 21:51 Introduction to Continuing Bonds in Grief 30:23 The Grief Mentor Method: Mindfulness, Energy, Nourishment, Translation, Outside, and Ritual/Rest 37:09 The Complexity of Grief: Holding Multiple Emotions 38:14 Integrating and Honoring the Loss: Rituals and Rest 39:06 Grief in Different Contexts: Death, Divorce, and Job Loss Julianne Manske Rollefson To learn more about Julianne and her work, visit shoresidetherapies.com, or follow her on Instagram at ⁠@juliannerollefson⁠ [https://www.instagram.com/juliannerollefson/]. ⁠Grief Group At Shoreside Therapies⁠ [https://shoresidetherapies.lpages.co/grief-therapy-group/]Shoreside Therapies: Book a⁠⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠⁠ [https://shoresidetherapies.com/contact-us] online and get into therapy within a week!