How to teach mindfulness to children

Optimizing Your Long-Term Health

What if your body has been giving you warning signs long before a diagnosis ever appears? In this episode of Wellness in Every Season, Autumn Carter talks with Dr. Christina Paul, MD, founder of Extend Medical, about optimizing long-term health through functional, precision, and longevity medicine. Dr. Paul shares why lasting wellness is not about guessing, reacting, or chasing symptoms, but about using data to understand what the body is asking for. Together, Autumn and Dr. Paul explore the gaps in traditional sick-care models, the importance of prevention, nutrient deficiencies, sleep, stress, hormone health, gut health, blood sugar, and why “normal” lab ranges do not always mean optimal health. This conversation is a powerful reminder that fatigue, brain fog, bloating, mood changes, poor sleep, and stubborn health struggles are not things we should simply accept as normal. When we slow down enough to listen to the body’s signals and use the right testing, we can begin making small, sustainable changes that support energy, clarity, performance, and long-term vitality. Listeners can connect with Dr. Christina Paul on Instagram at @drchristinapaul or email support@extendmedical.com for a complimentary 20-minute discovery call. For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

How to teach mindfulness to children

How do you teach mindfulness to children when you’re struggling to stay regulated yourself? In this episode of Wellness in Every Season, Autumn Carter sits down with parenting coach and author Mindy Green to explore practical ways parents can help children develop mindfulness, emotional awareness, resilience, and nervous system regulation. Drawing from both professional experience and personal parenting journeys, Autumn and Mindy discuss why mindfulness isn’t about perfection—it’s about presence. Together they explore how summer schedules, family routines, personality differences, sleep, connection, and self-care all play important roles in helping children and parents feel more regulated and connected. Mindy shares the inspiration behind her children’s books, Sammy’s Super Stretchy Shoelaces and Sammy’s Super Stretchy World Activity Book, which help children recognize emotions in their bodies, build emotional awareness, and develop healthy coping skills through engaging stories and activities. In this episode, you’ll learn: • What mindfulness looks like for children and families  • Why nervous system regulation starts with parents  • How personality differences impact family dynamics  • Ways to create a summer by design instead of by default  • The importance of routines, sleep, and structure during school breaks  • How to balance connection, independence, and quiet time for children  • Why repair matters more than perfection in parenting  • Practical strategies for helping children recognize and process emotions  • How self-care and mindfulness help parents show up more effectively for their families Whether you’re a parent, grandparent, educator, caregiver, or simply someone looking to better understand mindfulness and emotional regulation, this conversation offers practical tools and encouragement you can begin using right away. Connect with Mindy Green Website: mindygreencoaching.com Email: mindy@mindygreencoaching.com Books:  • Sammy’s Super Stretchy Shoelaces  • Sammy’s Super Stretchy World Activity Book About Mindy Green Mindy Green is a parenting coach who specializes in helping parents create stronger relationships with their children through emotional awareness, nervous system regulation, and practical parenting strategies. Drawing from her experience as a school social worker, parent, grandparent, and coach, Mindy helps families build resilience, connection, and confidence while navigating the challenges of everyday life. If this episode resonated with you, please share it with a parent, teacher, caregiver, or friend who could use a little more mindfulness and calm in their life. For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Healing from Trauma and Grief

What if grief and trauma are not the end of your story, but the place where healing begins? In this episode of Wellness in Every Season, Autumn Carter speaks with Marcia Earhart, founder of The Sterling Rose Sanctuary, trained educator, certified life, grief, trauma, brain, and mental health first responder coach, mediator, HeartSync minister, author, and speaker. Marcia shares her deeply personal journey after the loss of her oldest son in 2014 and the murder of her second oldest son in 2019. Through these unimaginable losses, she found a calling to help others move through grief and trauma with hope, faith, and intentional healing. Together, Autumn and Marcia explore the difference between grief and trauma, how the body carries pain, why perspective shapes the healing journey, and how people can begin to release what has kept them stuck. This conversation gently reminds listeners that healing does not mean forgetting. It means learning how to live, breathe, connect, and experience joy again. Listeners can connect with Marcia at www.thesterlingrosesanctuary.us, on Instagram @thesterlingrosesanctuary, Facebook, LinkedIn, and YouTube. Her book, Gripping Grace in the Garden of Grief, is also available for those seeking a companion through grief and trauma. For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Why Retreats

What if healing is not only about medicine, but also about place, connection, nature, and feeling truly cared for? In this episode of Wellness in Every Season, Autumn Carter speaks with Barry Shimelfarb, founder of Carmel Retreats and steward of Cuddle Doon, about the power of retreats for healing, wellness, renewal, and relationship connection. Barry shares his deeply personal journey as a single dad raising twin boys when he was diagnosed with advanced cancer in 2019. Through multiple surgeries, radiation, physical exhaustion, and uncertainty, he found refuge at his historic Carmel cottage, where the ocean, gardens, redwoods, spiritual reflection, and community helped him move from surviving to thriving. Together, Autumn and Barry explore why retreats can be so powerful, especially during seasons of illness, grief, burnout, disconnection, or transition. They discuss the healing role of nature, meditation, prayer, visualization, creativity, social connection, romance, and intentional time away from the noise of daily life. Barry also shares how Carmel Retreats offers private boutique retreats for one to two people, along with local wellness partners for yoga, spiritual hikes, spa experiences, nature connection, and meaningful restoration. Through Postcards for Healing, guests can nominate someone navigating illness, trauma, or hardship for a gifted healing stay. Listeners can connect with Barry at www.carmelretreats.com, learn about Postcards for Healing at www.carmelretreats.com/postcards, and follow Carmel Retreats on Instagram @Carmel.Retreats and Facebook. For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Plant-based Nutrition for Longevity

Can plant-based nutrition actually help you live longer, feel better, and reduce inflammation — without becoming fully vegan or vegetarian? In this episode of Wellness in Every Season, Autumn Carter sits down with Melanie Murphy Richter, Registered Dietitian Nutritionist and recipient of the 2023 Recognized Young Dietitian of the Year award from the Academy of Nutrition and Dietetics, to talk about the real science behind plant-based nutrition, gut health, inflammation, and longevity. Melanie shares her own personal healing journey from years of severe IBS and chronic inflammation to rebuilding her health through nutrition, mindful eating, and lifestyle changes. Together, Autumn and Melanie unpack the difference between processed carbohydrates and nourishing complex carbohydrates, why fiber and plant diversity matter for gut health, how stress and trauma impact digestion, and why food truly can become medicine when we learn to work with our bodies instead of against them. This conversation also explores emotional eating, mindful eating, postpartum nutrition, protein myths, longevity science, sleep, inflammation, and practical ways to begin making healthier food choices without overwhelm. Whether you are curious about plant-based eating, trying to heal your gut, improve your energy, reduce inflammation, or simply build a more sustainable relationship with food, this episode offers realistic and encouraging guidance grounded in both science and lived experience. Listeners can connect with Melanie at: * Melanie Murphy Richter Website [https://melaniemurphyrd.com/?utm_source=chatgpt.com] * Instagram @healthnmellness [https://www.instagram.com/healthnmellness/?utm_source=chatgpt.com] * TikTok @healthnmellness [https://www.tiktok.com/@healthnmellness?utm_source=chatgpt.com] * LinkedIn Profil [https://www.linkedin.com/in/melaniegmurphy/?utm_source=chatgpt.com]e For more wellness tips and exclusive content, join my newsletter! Sign up now at https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings [https://wellness-in-every-season.kit.com/5-days-to-mastering-mornings-and-evenings] receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."