S2 | E6: Let’s Talk About Unlearning Habits & Food Swaps (a conversation with Hubby)

S2 | E6: Let’s Talk About Unlearning Habits & Food Swaps (a conversation with Hubby)

In this season finale of Sanando Juntos, Dr. Alma is joined again by her husband Emir for an honest conversation about the habits they had to unlearn on their health journeys. From pushing through exhaustion and chasing “perfect” health… to learning balance, prevention, and realistic wellness habits that actually fit their lifestyle, this episode dives into the mindset shifts that changed the way they approach health, food, and longevity. They also share some of the swaps they’ve made in their home over the years, including oils, sweeteners, tortillas, coffee creamers, and gluten-free alternatives, while keeping culture, flavor, and real life in mind. This episode is part conversation, part reflection, and part cafecito chat about what sustainable wellness actually looks like. In This Episode: * Why hustle culture and survival mode disconnected them from their bodies * The pressure to be “perfectly healthy” * Learning consistency over perfection * Why prevention matters more than aesthetics now * Food swaps they actually use at home * Thoughts on seed oils, gluten, protein, coffee, supplements, and wellness trends * Their goals for longevity and aging well * Rapid-fire wellness likes & dislikes TIMESTAMPS 02:07 Habit #1: Pushing through exhaustion 07:00 Habit #2: Thinking healthy means perfection 11:41 Habit #3: Waiting until things get bad to change 16:55 Shifting focus from aesthetics to longevity 18:13 Transition into food swaps & realistic wellness 19:12 Cooking oils: seed vs avocado oil, ghee & olive oil 21:26 Relearning traditional fats like manteca 22:06 Coffee creamers & dairy alternatives 23:45 Sweeteners they use at home 24:55 Tortilla swaps & balancing food with wellness 26:48 Thoughts on gluten-free marketing & alternatives 28:45 Rapid-fire wellness questions 29:06 Wellness trends they side-eye 30:00 Favorite wellness products right now 31:26 Wellness hills they’ll die on 33:28 Healthy habits they refuse to give up ---------------------------------------- 💙 WORK WITH ME If you’re ready for clarity and a more personalized, whole-person approach to your health, you can learn more about working together here: Website: www.soulbodyholistix.com [http://www.soulbodyholistix.com] Book Consult Call: https://soulbodyholisticx.com/book-now [https://soulbodyholisticx.com/book-now] Newsletter: https://soulbodyholistix.com/signup [https://soulbodyholistix.com/signup] Instagram [https://www.instagram.com/soulbodyholistix/] | Facebook [https://www.facebook.com/soulbodyholistix/] Thanks for listening and being part of this space. 🌳 Sanando juntos siempre. Cuídate mucho. ---------------------------------------- ⚖️ DISCLAIMER This podcast is for educational purposes only and is not intended to diagnose, treat, or replace medical care. I am a pharmacist and functional health coach, but not your personal healthcare provider. Please consult your physician or qualified healthcare professional before making changes to medications, supplements, or your health routine.

S2|E5: Let’s Talk About Health, Sex & Breaking Cycles: A Mother-Daughter Conversation Pt. 2

In part 2 of this mother-daughter conversation, Dr. Alma and Dayani get real about how stress, family dynamics, and generational patterns shape the way we care for ourselves as women. From nervous system regulation and emotional eating to Latina family expectations, motherhood, relationships, fitness, body image, and even conversations around sex, this episode dives into the things many families feel… but rarely talk about openly. They reflect on growing up together, learning through mistakes, and how healing often happens when both mothers and daughters give each other grace. If you’ve ever struggled with communication, pressure, identity, or trying to do things differently than the generation before you, this conversation will probably hit home. 02:28 : RELATIONSHIP BREAKTHROUGH 03:39: FAMILY DYNAMICS AND NEW RELATIONSHIPS 04:28: SELF-AWARENESS AND BALANCE 05:42: HEALTHY FOOD AND EXERCISE 06:02: FOOD AS FUEL, CULTURAL INFLUENCES 07:07: REDEFINING CHEAT MEALS 08:00: SEXUAL HEALTH AND BOUNDARIES 09:07: UNLEARNING DIETARY MYTHS 10:16: FAMILY SUPPORT AND GROWTH 11:09: STRENGTH TRAINING AND STEREOTYPES 12:33: GENERATIONAL HEALTH PRIORITIES 13:49: POST-COVID CHANGES 14:39: OPEN CONVERSATIONS ON SEXUALITY 16:24: TRUST IN SEXUAL HEALTH 17:30: HUMOR IN RELATIONSHIPS 18:04: TABOO TOPICS: SEX AND BODY POSITIVITY 19:07: PREGNANCY FEARS AND NARRATIVES 20:38: PERSONAL GROWTH AND CYCLES 22:18: SELF-CARE AND IDENTITY 23:44: BALANCING MOTHERHOOD AND PURSUITS 24:35: EVOLVING RELATIONSHIPS 26:56: EMPATHY BETWEEN MOTHERS AND DAUGHTERS 28:03: CONFIDENCE IN MATERNAL MODELING 29:02: CONTINUOUS FAMILY GROWTH 29:52: CLOSING: GRACE AND COMMUNICATION ---------------------------------------- 💙 WORK WITH ME If you’re ready for clarity and a more personalized, whole-person approach to your health, you can learn more about working together here: Website: www.soulbodyholistix.com [http://www.soulbodyholistix.com] Book Consult Call: https://soulbodyholisticx.com/book-now [https://soulbodyholisticx.com/book-now] Newsletter: https://soulbodyholistix.com/signup [https://soulbodyholistix.com/signup] Instagram [https://www.instagram.com/soulbodyholistix/] | Facebook [https://www.facebook.com/soulbodyholistix/] Thanks for listening and being part of this space. 🌳 Sanando juntos siempre. Cuídate mucho. ---------------------------------------- ⚖️ DISCLAIMER This podcast is for educational purposes only and is not intended to diagnose, treat, or replace medical care. I am a pharmacist and functional health coach, but not your personal healthcare provider. Please consult your physician or qualified healthcare professional before making changes to medications, supplements, or your health routine.

S2|E4: Let’s Talk About Growing Up Together: A Mother-Daughter Conversation Pt. 1

In this special 2 part Mother's Day episode of Sanando Juntos | Healing Together with Alma, Dr. Alma sits down with her daughter for a real and honest conversation about what it was like growing up together. They reflect on childhood memories, navigating life as a young mom, and the habits and mindset that were shaped in the home. From pharmacy school days to family transitions, this conversation highlights the moments that stayed with them and the ones that shaped who they are today. This first part focuses on the early years: what was learned, what was felt, and how those experiences continue to influence the way they think, show up, and relate to each other. Stay tuned for Part 2, where they connect these experiences to health, relationships, and adulthood. Timestamps: 02:11 - Meeting the guest: Alma's daughter, Dayani, shares her feelings about moving away 03:19 - Childhood memories: Reading together and nurturing a love for books 04:55 - Surprising moments: Lucky Charms breakfast and family treats 06:14 - Pharmacy school memories: Family involvement and supportive community 08:19 - Impact of parents' divorce on childhood and family stability 09:23 - Insights on emotional resilience and handling difficult times 11:36 - Presence of cultural norms: Validating feelings and emotional expression 12:47 - Health habits from childhood: Whole grains, limited junk food, and moderation 13:54 - Reflections on parenting: What Alma did well and areas for growth 15:41 - Importance of self-care and pouring into oneself 17:11 - Navigating disagreements and understanding each other's perspectives 17:58 - The layered Latina identity in family and community contexts 19:52 - Cultural challenges: Expressing emotions and breaking stereotypes 21:24 - Building confidence: Role models, weight loss, and self-love 22:11 - Guilt, responsibility, and childhood independence 24:27 - Recognizing parental efforts and unconditional love 25:42 - Cultural expectations: Respect, validation, and internalized messages 33:09 - How family and cultural cycles influence current health and self-image 36:38 - The significance of appearance, presentation, and confidence 42:12 - The impact of cultural norms on self-esteem and assertiveness 44:27 - The importance of respect for women within Latina culture 47:40 - Navigating pivotal life events and self-worth ---------------------------------------- 💙 WORK WITH ME If you’re ready for clarity and a more personalized, whole-person approach to your health, you can learn more about working together here: Website: www.soulbodyholistix.com [http://www.soulbodyholistix.com] Book Consult Call: https://soulbodyholisticx.com/book-now [https://soulbodyholisticx.com/book-now] Newsletter: https://soulbodyholistix.com/signup [https://soulbodyholistix.com/signup] Instagram [https://www.instagram.com/soulbodyholistix/] | Facebook [https://www.facebook.com/soulbodyholistix/] Thanks for listening and being part of this space. 🌳 Sanando juntos siempre. Cuídate mucho. ---------------------------------------- ⚖️ DISCLAIMER This podcast is for educational purposes only and is not intended to diagnose, treat, or replace medical care. I am a pharmacist and functional health coach, but not your personal healthcare provider. Please consult your physician or qualified healthcare professional before making changes to medications, supplements, or your health routine.

S2|E3: Let’s Talk Hormones: Energy, Cravings & Cycles Explained

In this episode, Dr. Alma breaks down cortisol, insulin, and sex hormones—how they work, the rhythms they follow, and how stress and blood sugar impact energy, cravings, and sleep. She also touches on perimenopause and menopause, and why things may start to feel different during this phase. A clear, practical look at what may be happening behind the scenes. Key Topics: * The basics of hormone mechanisms and receptor signaling * The role of cortisol in stress response and energy regulation * How insulin manages blood sugar and the consequences of insulin resistance * The impact of estrogen and progesterone on women's health and cycle * Changes in hormones during perimenopause and menopause * The interconnected system of stress, blood sugar, and reproductive hormones Timestamps: 00:00 – Intro & what this episode will cover 00:43 – Why hormones feel confusing (and why this matters) 02:00 – How hormones actually work (lock & key concept) 03:30 – Cortisol explained (stress response + daily rhythm) 05:30 – What happens when cortisol is dysregulated (burnout patterns) 07:00 – Insulin explained (blood sugar + energy) 08:30 – Insulin resistance + cravings, crashes, and weight changes 10:00 – Sex hormones (estrogen, progesterone, testosterone) 11:30 – How stress + insulin impact hormone balance 12:30 – Perimenopause & menopause (what’s actually happening) 13:30 – Why things feel different during this phase 14:30 – Bringing it all together: hormones as a system 15:30 – Outro + how to go deeper ---------------------------------------- 💙 WORK WITH ME If you’re ready for clarity and a more personalized, whole-person approach to your health, you can learn more about working together here: Website: www.soulbodyholistix.com [http://www.soulbodyholistix.com] Book Consult Call: https://soulbodyholisticx.com/book-now [https://soulbodyholisticx.com/book-now] Newsletter: https://soulbodyholistix.com/signup [https://soulbodyholistix.com/signup] Instagram [https://www.instagram.com/soulbodyholistix/] | Facebook [https://www.facebook.com/soulbodyholistix/] Thanks for listening and being part of this space. 🌳 Sanando juntos siempre. Cuídate mucho. ---------------------------------------- ⚖️ DISCLAIMER This podcast is for educational purposes only and is not intended to diagnose, treat, or replace medical care. I am a pharmacist and functional health coach, but not your personal healthcare provider. Please consult your physician or qualified healthcare professional before making changes to medications, supplements, or your health routine.

S2|E2: Let's Talk About Spirituality & What Matters for Your Health

Spirituality used to look like religion for Dr. Alma. Now, it looks like connection. In this episode, she shares her journey from being raised Catholic in a Latino household to questioning what she was taught and redefining what spirituality means to her today. This conversation isn’t about having the “right” beliefs. It’s about feeling connected—to yourself, to others, and to something bigger. She also explores something that doesn’t get said enough: how that sense of connection (or disconnection) can impact your health more than we think. 0:40 – Why spirituality matters for health 2:00 – Growing up Catholic (Latina upbringing) 4:30 – Questioning beliefs & world religions class 6:30 – Realizing beliefs were inherited 8:00 – Respecting different beliefs (family story) 9:30 – Community & connection through spirituality 11:00 – Spirituality without religion 12:30 – How spirituality impacts health 14:30 – Community, loneliness & healing 15:45 – What spirituality looks like now 16:45 – Closing reflections ---------------------------------------- 💙 WORK WITH ME If you’re ready for clarity and a more personalized, whole-person approach to your health, you can learn more about working together here: Website: www.soulbodyholistix.com [http://www.soulbodyholistix.com] Book Consult Call: https://soulbodyholisticx.com/book-now [https://soulbodyholisticx.com/book-now] Newsletter: https://soulbodyholistix.com/signup [https://soulbodyholistix.com/signup] Instagram [https://www.instagram.com/soulbodyholistix/] | Facebook [https://www.facebook.com/soulbodyholistix/] Thanks for listening and being part of this space. 🌳 Sanando juntos siempre. Cuídate mucho. ---------------------------------------- ⚖️ DISCLAIMER This podcast is for educational purposes only and is not intended to diagnose, treat, or replace medical care. I am a pharmacist and functional health coach, but not your personal healthcare provider. Please consult your physician or qualified healthcare professional before making changes to medications, supplements, or your health routine.