30: The Self Care Blueprint: Cultivating Your Wellbeing 24/7

33: Scattered or Misunderstood? ADHD, Friendship, and Responsibility

In this conversation, Jenna and Kat explore the complexities of ADHD and its impact on relationships, self-awareness, and personal growth. They discuss the importance of understanding neurodivergence, share strategies for managing ADHD, and highlight the strengths and challenges that come with it. The conversation emphasizes the need for open communication and self-reflection in navigating relationships with ADHD individuals, ultimately aiming to break the stigma surrounding neurodivergence.takeaways * ADHD can often go undiagnosed, especially in adults. * Self-awareness is crucial for managing ADHD effectively. * Nutrition and exercise significantly impact ADHD symptoms. * Open communication is key in relationships involving ADHD. * ADHD can lead to unique strengths, such as creativity. * Understanding ADHD helps reduce stigma and promote acceptance. * Building connections requires patience and understanding. * There are various resources available for learning about ADHD. * ADHD individuals may struggle with impulsivity and attention management. * Personal growth is a lifelong journey for those with ADHD. 🔗 Resources mentioned: @tracyotsuka [https://www.instagram.com/tracyotsuka/?hl=en] | Jessica McCabe’s TED Talk [https://www.ted.com/talks/jessica_mccabe_this_is_what_it_s_really_like_to_live_with_adhd_sep_2017?language=en] | Designing an ADHD-Friendly Confidence Plan (wellbeingwithkat.com) [https://katpalms.com/resources/designing-an-adhd-friendly-confidence-plan] | Amen Clinics [https://www.amenclinics.com/?utm_source=google&utm_campaign=G_HighPriority_Brand_BOF_SRCH_BR_CONV_Evergreen_Standard&utm_medium=cpc&utm_content=1880022627-162610265953-715485890590&gad_source=1&gad_campaignid=1880022627&gbraid=0AAAAADwM-U4noLipG-y35ffkdr0qk4f-N&gclid=CjwKCAjwhuHEBhBHEiwAZrvdciHbi5ytsAUmoBp4tLy8J4WJ5pOv3tEJGY3Wknmowb3Bg9tDJcRdKxoC9UEQAvD_BwE] | Play Attention [https://www.playattention.com/] Disclaimer: We’re sharing personal experiences and general information — not medical advice. Please consult a qualified healthcare provider for diagnosis or treatment.

32: Wellness Week: How Community and Wellness Converge in this Inaugural Event

In this conversation, Jenna and Kat discuss the inaugural Wellness Week in Traverse City, highlighting its purpose to empower wellness professionals and foster community engagement. They delve into the event's vision, details of the kickoff event, and the importance of networking among wellness providers. The conversation emphasizes the significance of holistic health and community support in enhancing well-being.

31: What to Eat, When to Eat, and Why to Eat It

In this episode of the Well Refined Podcast, Jenna and repeat guest, nutritionist Gina Render, explore the essentials of nutrition, focusing on macronutrients, the importance of protein, fats, and carbohydrates, and how they impact health and performance. They discuss the role of metabolism, especially as it relates to aging, and emphasize the significance of building muscle through proper nutrition. The conversation also covers practical dietary recommendations, the importance of fiber, and the role of supplements in achieving health goals. Listeners are encouraged to adopt a balanced approach to eating, focusing on real foods and mindful consumption. Takeaways Protein is essential for building and repairing tissues. Fats are crucial for hormone regulation and brain health. Carbohydrates, while not essential for survival, are important for energy and performance. Strategic carbohydrate consumption can enhance workout performance. Women often under-consume protein, impacting muscle growth and recovery. Metabolism slows with age, but can be improved through strength training and proper nutrition. Building muscle is possible at any age with the right approach to diet and exercise. Healthy fats are important for overall health and should be included in the diet. Supplements can support nutrition but should not replace whole foods. A balanced diet includes a variety of macronutrients and focuses on real, unprocessed foods. Chapters 00:00 Introduction to Nutrition and Health Goals 01:31 Understanding Macronutrients: Protein, Fats, and Carbs 04:58 The Role of Carbohydrates in Performance and Health 12:08 Strategic Carbohydrate Consumption for Optimal Health 14:57 Protein Needs: How Much is Enough? 20:57 Metabolism: Understanding Its Role in Weight Management 28:04 Building Muscle and Metabolism at Any Age 29:47 Daily Nutrition and Meal Planning 36:27 The 80-20 Rule in Dieting 38:37 Healthy Fats and Protein Sources 45:43 Organic Foods and Treats 51:34 Supplements and Gut Health 55:36 Key Takeaways for Healthy Aging Link Notes * Sitka Seafood Company [https://sitkaseafoodmarket.com] * Roar by Stacy Simms [https://www.amazon.com/ROAR-Revised-Fitness-Physiology-Performance/dp/059358192X/ref=sr_1_1?crid=1Y52SDRUU3W1I&dib=eyJ2IjoiMSJ9.C2_TrEiDStyHm6GnaZ1QeHYhsgfgFrbSIc9I2W40I7GWeeW8PncrYXvptRFu2UiznkbcI6OanVS0P5M4KKeF69uIL5PPCe5p0yODXS-SzwHaMTR58qeY-5nZjdeUgAk9GnNPLWBZMw-fT_gYyaS0IJpkvWSCPomaYgGMpBsoepOl8exppm7crgGbCuohZ1LQ7H3zDiLcA7Y8sSOtD4smu6CJjB-N0KG1sB0Jw4_HVlA.bHc3IbdErPbmFnefEWJSpRxoX8RsZ2Jzzk4duLxwLxM&dib_tag=se&keywords=roar+stacy+sims+book&qid=1752945901&sprefix=roar+sta%2Caps%2C154&sr=8-1] * Next Level by Stacy Simms [https://www.amazon.com/Next-Level-Kicking-Crushing-Menopause/dp/0593233158/ref=sr_1_1?crid=3G2MKYB2F0EEZ&dib=eyJ2IjoiMSJ9.1aRb7Pc5D6JUrfeqsOTTuFfRxCgXSOdsK5E0tnJn5_xrhOdQZ_K2KzaicBKgTplpFT1GCwBo1f9zT2dxLydMbtZxS4x1T9r4FrO9qTZoaatOMI2cf40CfvYJ766_nRigUx-UqKJN17VZtB8rNLvNEDchNW60T0hzg1LFiCCfcBZsijGD-t6RMoPXsKllDbv5OfCrIPMZ--FchMM5W5afpH-Chdhxm1NGCs1dZv21xAM.Lq-SVOypQmUbzakvfbfAcCwMQMm1QTeprgX-AyF-XYg&dib_tag=se&keywords=next+level+stacy+sims+book&qid=1752945980&sprefix=next+level+stacy+sims+book%2Caps%2C166&sr=8-1] * Feisty Media Podcasts [https://livefeisty.com] * Kion protein [https://www.amazon.com/Kion-Protein-Grass-Fed-Pasture-Raised-Servings/dp/B09GGBJVJM/ref=sr_1_1_sspa?crid=VMI3I5VRJPUQ&dib=eyJ2IjoiMSJ9.EtsdTj0RC6_n16qIcYkFfajwW1eblX4ADUYuQNMNvQ6Vs8VIvICHfP_l5H7m4Q-Q2dCBiHXhYVLXKnD7zwPKJcMgfyi2Wp3bi1MsJN-UCHV6qDDdyBEjxvRasnMk1zSAEhpWAFZcPMod6Poqbk4ERN7MtMVYJdn9c6Q2MzV8Vx_a80yyOS4fFWoBfLx0sMVyPd9P8CgiBWskqqyO39iW4ADLNAA-NLVkXVvyGYEQLxyYEkeueJRHduk9SiHn62yoxYbC-jpjsToi53g1NaZ3jHuuU9PP_ZMrXJYqg690zM4.BRPtO_vX-fTqyzsCy51wxL6aqk2ysKfsLfPnsGrJ_gw&dib_tag=se&keywords=kion%2Bprotein%2Bpowder&qid=1752946032&sprefix=kion%2Bp%2Caps%2C158&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1] * Levels protein [https://www.costco.com/levels-grass-fed-whey-protein%2C-double-chocolate%2C-5.64-lbs.product.4000318956.html] * Mind Pump media [https://www.mindpumpmedia.com] * Hailey Happens [https://www.haileyhappensfitness.com] * German Creatine [https://www.amazon.com/Fitness-Creapure-German-Creatine-Servings/dp/B008KMUNRA/ref=sr_1_1_pp?crid=94LX0UN3SES6&dib=eyJ2IjoiMSJ9.0hacrqLo_GMYaZt1lkmk1j_4XIDsHqH1tIVWhGhpbsVHqWocG1f0C35MCCXuD9kMf8KtU6g1ZnK17dtywCsj5JNUtL_nWgXjl9VWb-NQPMlM95nyRkIyOU8d-6mFxAgJDC-WvbEfNY3ekEOeGcizvKI_l11ahr1s4U2-5xHbWzSXBQodRb7IrH3FYWIzd_KfSLSLZzQKMN1kC29fAh0sBZVqCJM6ku622NRDb9UwKI4jML_i5JdSLRrcVV97tgEyIGfbZ_ivwfXzccYI1jGeDZa1bxTV7kvI7tndDz8fbYY.67dGJ0cO5s5Mj3BzRIyE5dFdrVM4T-BDb5ZhkJDrbsQ&dib_tag=se&keywords=german+creatine&qid=1752946212&sprefix=germanc+reatin%2Caps%2C155&sr=8-1]

30: The Self Care Blueprint: Cultivating Your Wellbeing 24/7

In this episode of the Well Refined Podcast, and in honor of International Self Care Day, Jenna and Kat explore the multifaceted concept of self-care, emphasizing its importance beyond mere trends. They discuss the necessity of setting boundaries, the significance of physical health, and the value of daily moments of joy. The conversation highlights how self-care is essential for personal well-being and future health, and underscores the importance of community and connection in nurturing self-care practices. Takeaways Self-care is a necessity, not a luxury. Setting boundaries is a crucial aspect of self-care. Self-care practices should be personalized and unique to each individual. Physical health is a foundational element of self-care. Daily moments of joy can significantly enhance well-being. Self-awareness is key to effective self-care. Community support can amplify self-care efforts. Preventative care through self-care can lead to long-term health benefits. It's important to prioritize self-care to avoid burnout. Self-care can be simple and accessible, requiring only small daily practices. Chapters 00:00 Introduction to Self-Care and Its Importance 02:44 Understanding Self-Care Beyond Trends 05:31 Setting Boundaries as Self-Care 08:39 Physical Health and Self-Care Practices 11:40 Daily Moments of Luxury and Joy 14:51 Self-Care as a Foundation for Future Well-Being 17:51 Community and Connection in Self-Care 20:52 Conclusion: Prioritizing Self-Care in Daily Life Link Notes Jenna's Houston Rap playlist [https://open.spotify.com/playlist/37i9dQZF1E8MVglrw3UKg4?si=b0f9b62095934f9b]🤣

29: From Confusion to Connection: Menstrual Insight for All

In this episode of the Well Refined Podcast, Kat shares her personal journey with her menstrual cycle and wellness, emphasizing the importance of understanding the menstrual cycle. She discusses the concept of cycle syncing, the four phases of the menstrual cycle, and how to navigate each phase for better self-care and empowerment. Kat encourages listeners to reflect on their own experiences and to support one another in their wellness journeys. She also provides insight on how everyone can be aware and supportive to menstruating individuals. Takeaways * Menstruation is a vital part of wellness that deserves attention. * Understanding the menstrual cycle can empower individuals. * Cycle syncing involves aligning activities with the phases of the menstrual cycle. * The menstrual cycle has four distinct phases: winter, spring, summer, and autumn. * Self-reflection during menstruation can enhance intuition and awareness. * The luteal phase requires special attention to mood and energy levels. * Sleep is crucial for hormonal health and overall well-being. * Tracking your cycle can help in understanding personal patterns and needs. * Community support is essential in navigating wellness journeys. * Empowering oneself with knowledge about the cycle can ripple out to the community. Want more information?? Email Kat: info@wellbeingwithkat.com