21. Creating Calm: Morning Habits That Regulate Your Mind, Body & Soul

29. How to Recover After Travel: Holistic Tips for Beating Jet Lag, Fatigue & Inflammation ⭐⭐⭐⭐⭐

Ever come home from vacation feeling like you need another vacation? Travel is wonderful—but it can also leave your body feeling dehydrated, inflamed, exhausted, swollen, out of rhythm, and struggling to adjust back to everyday life. In this episode of The Overflow, we share our favorite holistic strategies for staying well while traveling and recovering more quickly once you’re home. From long flights and changing time zones to disrupted routines and vacation food, we talk about simple habits that can help you feel better before, during, and after your trip. In this episode we discuss: * Why travel can leave your body feeling depleted * Simple hydration and electrolyte strategies * The supplements we actually pack (and why we keep it simple) * Supporting your body during flights * Easy travel snacks that help maintain energy * Getting back into your circadian rhythm after vacation * Tips for reducing stiffness, soreness, and inflammation * Why planning a slower “recovery day” after vacation can make all the difference * Our favorite wellness routines for returning home feeling refreshed instead of overwhelmed Whether you’re taking a summer vacation, traveling for work, or planning an international adventure, these practical wellness tips can help you recover faster and get back to feeling like yourself again. Resources Mentioned * Electrolytes * Magnesium support * Travel-friendly protein snacks * Daily hydration habits * Gentle movement * Chiropractic care * Raindrop Technique * Circadian rhythm support (Be sure to consult your healthcare provider before starting new supplements or therapies.) Connect With Us! Message us anytime on Facebook or Instagram! Becky - Instagram: https://www.instagram.com/beckyjwebb [https://www.instagram.com/beckyjwebb] Facebook: https://www.facebook.com/beckyjwebb/ [https://www.facebook.com/beckyjwebb/] Freebies and Programs: https://beckyjwebb.com/linktree [https://beckyjwebb.com/linktree] Andrea - Instagram: https://www.instagram.com/andrealahman [https://www.instagram.com/andrealahman] Facebook: https://www.facebook.com/andrea.lahman [https://www.facebook.com/andrea.lahman] Freebies: https://andrealahman.com/stress-subscribe/ [https://andrealahman.com/stress-subscribe/] Bronwyn - Instagram: https://instagram.com/cleangreenstart [https://instagram.com/cleangreenstart] Facebook: https://www.facebook.com/bee.nicole.581 [https://www.facebook.com/bee.nicole.581] Website: https://cleangreenstart.com/ [https://cleangreenstart.com/] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com [https://overflowpodcast.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

28. High Cholesterol? What Your Lab Results Might Not Be Telling You

For years, we’ve been told that high cholesterol is something to fear. But is the conversation really that simple? In this episode of The Overflow, we take a closer look at one set of real lab results and use them as a starting point to discuss cholesterol from a broader perspective. We explore why total cholesterol alone may not tell the whole story, why ratios and other metabolic markers can provide additional context, and the important roles cholesterol plays throughout the body. This isn’t medical advice or a recommendation to ignore your healthcare provider—it’s an invitation to become a more informed participant in your own health journey and to ask better questions about your lab work. In this episode, we discuss: * What cholesterol actually does in the body * Why cholesterol is important for hormone production and brain health * Looking beyond total cholesterol and LDL alone * HDL, triglycerides, and why ratios matter * Inflammation, insulin resistance, and cardiovascular health * Questions to consider when reviewing your blood work * Why context matters when interpreting lab results Whether you’ve recently been told your cholesterol is “high” or you’re simply trying to better understand your lab work, this conversation offers a thoughtful perspective on one of the most misunderstood health topics. Work with Us! Andrea : Get on my list: https://andrealahman.com/stress-subscribe/ [https://andrealahman.com/stress-subscribe/] or DM me on instagram: https://www.instagram.com/andrealahman [https://www.instagram.com/andrealahman] Becky : Get on my list: https://beckyjwebb.com/linktree [https://beckyjwebb.com/linktree] or DM me on Instagram: https://www.instagram.com/beckyjwebb Bronwyn: https://cleangreenstart.com/ [https://cleangreenstart.com/] or DM me on Instagram: https://instagram.com/cleangreenstart [https://instagram.com/cleangreenstart] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com [https://overflowpodcast.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

27. Are You Living on Autopilot? Here's How to Take Your Life Back

Do you ever feel like life is happening faster than you can keep up? Between work, family, notifications, social media, endless to-do lists, and constant distractions, it’s easy to look up at the end of the day and wonder where the time went. In this episode of The Overflow Podcast, we’re having an honest conversation about what it means to live intentionally in today’s busy world. We explore why so many of us find ourselves operating on autopilot, how technology quietly steals our attention, and the simple habits that can help us become more present with the people and priorities that matter most. We also dive into intentional parenting, creating meaningful routines, letting go of perfection, and learning to focus on progress instead of control. If you’ve been craving a slower pace, deeper relationships, and more purpose in your everyday life, this conversation is for you. In this episode we discuss: * What intentional living actually means * Why so many of us live on autopilot * Breaking free from doom scrolling and digital distractions * Healthy phone habits that create more peace * Practical ways to become more present every day * Why living according to your values changes everything * The importance of creating intentional daily habits * Letting go of perfection and embracing progress * Parenting with purpose instead of control * Learning to release outcomes you can’t control * Creating rhythms that support your faith, health, and family * How small choices shape the life you’re building Whether you’re feeling overwhelmed, distracted, or simply ready to be more present, this episode offers practical encouragement and simple ideas you can begin applying today. If this conversation encouraged you, we’d love for you to subscribe, leave a review, and share this episode with someone who could use a little more peace and purpose in their everyday life. Connect with Us! Andrea - https://www.instagram.com/andrealahman [https://www.instagram.com/andrealahman] Becky - https://www.instagram.com/beckyjwebb [https://www.instagram.com/beckyjwebb] Bronwyn - https://instagram.com/cleangreenstart [https://instagram.com/cleangreenstart] Grab Our Free Resrouces Andrea - https://andrealahman.com/stress-subscribe/ [https://andrealahman.com/stress-subscribe/] Becky - https://beckyjwebb.com/linktree [https://beckyjwebb.com/linktree] Bronwyn - https://cleangreenstart.com/ [https://cleangreenstart.com/] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com [https://overflowpodcast.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

26. Best Healthy Foods to Buy at Costco and Trader Joe's

What do holistic health practitioners actually buy at the grocery store? If you’ve ever wished you could peek inside someone else’s shopping cart for healthy meal inspiration, this episode is for you. Today we’re sharing exactly what breakfast, lunch, dinner, snacks, and grocery shopping look like in our own homes. From Costco staples and Trader Joe’s favorites to protein-packed breakfasts, easy school lunches, family dinners, and healthy convenience foods, we’re opening the pantry doors and sharing what really works for busy families. You’ll hear the foods we keep stocked every week, our favorite healthy grocery finds, how we balance nutrition with real life, and why healthy eating doesn’t have to mean perfection. Whether you’re looking for fresh meal ideas, healthier grocery swaps, or simply want to know what holistic practitioners actually feed their families, this conversation is full of practical inspiration you can use this week. In this episode we discuss: * What our families eat for breakfast, lunch and dinner * Our favorite Costco grocery finds * Trader Joe’s staples we buy again and again * Easy protein-rich breakfasts for busy mornings * School lunch ideas for kids and teens * Healthy convenience foods we actually buy * Grocery shopping strategies that simplify healthy eating * Why we focus on nourishing our homes instead of chasing perfection * The 80/20 approach to healthy living * Quick dinner ideas that work for real life * Our favorite kitchen appliances that save time * How we keep healthy food simple, affordable, and sustainable If you’ve been stuck in a meal-planning rut, this episode will give you plenty of fresh ideas to try in your own kitchen. Resources Mentioned * Costco grocery favorites * Trader Joe’s healthy staples * Protein-rich breakfast ideas * Homemade ranch dressing * Raw milk and kefir * Simple family meal ideas If you enjoyed this episode... Please subscribe to The Overflow Podcast and leave us a review on Apple Podcasts or Spotify. Your reviews help us reach more women who want practical, faith-centered conversations about living well in mind, body, and soul. Connect with Us On Instagram Becky - https://www.instagram.com/beckyjwebb [https://www.instagram.com/beckyjwebb] Andrea - https://www.instagram.com/andrealahman [https://www.instagram.com/andrealahman] Bronwyn - https://instagram.com/cleangreenstart [https://instagram.com/cleangreenstart] Grab our Free Resources Becky - https://beckyjwebb.com/linktree [https://beckyjwebb.com/linktree] Andrea - https://andrealahman.com/stress-subscribe/ [https://andrealahman.com/stress-subscribe/] Bronwyn - https://cleangreenstart.com/ [https://cleangreenstart.com/] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com [https://overflowpodcast.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

25. The Truth About Personalized Healing

Many women know they don’t feel their best, but they aren’t sure where to start. They’ve tried supplements. They’ve Googled symptoms. They’ve been told their labs are “normal.” Yet they’re still struggling with fatigue, anxiety, hormone imbalances, digestive issues, poor sleep, or chronic stress. In today’s conversation, Becky Webb, Bronwyn Deiter, and Andrea Lehman share how they work with clients one-on-one to uncover root causes and create personalized wellness plans. You’ll learn how they evaluate the whole picture—including stress history, lifestyle habits, mineral status, digestion, nervous system function, hormone health, emotional wellness, and more. This episode is perfect for women who are ready to stop guessing and start understanding what their body may be trying to communicate. In This Episode * What a holistic health consultation actually looks like * The role of mineral balance in energy and wellness * Why digestion impacts nearly every system in the body * How chronic stress contributes to hormone imbalance * The connection between emotions and physical symptoms * What practitioners look for when creating personalized protocols * Why taking responsibility for your health can be empowering * How functional wellness differs from symptom management Where to Find and Connect with Us Instagram Bronwyn - https://instagram.com/cleangreenstart [https://instagram.com/cleangreenstart] Becky - https://www.instagram.com/beckyjwebb [https://www.instagram.com/beckyjwebb] Andrea - https://www.instagram.com/andrealahman [https://www.instagram.com/andrealahman] Grab Our Free Resources & Get In Touch Becky - https://beckyjwebb.com/linktree [https://beckyjwebb.com/linktree] Andrea - https://andrealahman.com/stress-subscribe/ [https://andrealahman.com/stress-subscribe/] Bronwyn - https://cleangreenstart.com/ [https://cleangreenstart.com/] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com [https://overflowpodcast.substack.com?utm_medium=podcast&utm_campaign=CTA_1]