The ALWELLCO Podcast

Dr. Corey Keller: Brain Stimulation, TMS, and Brain Based Treatment

Dr. Corey Keller, MD, PhD, Associate Professor of Psychiatry and Behavioral Sciences at Stanford University and clinician at the VA Palo Alto Health Care System, joins the ALWELLCO Podcast for a deep, thoughtful conversation on the future of brain based mental health care. As the leader of the Stanford Precision Neurotherapeutics Lab, Dr. Keller’s work sits at the intersection of neuroscience, engineering, and psychiatry, with a focus on understanding how brain stimulation technologies actually alter neural circuits and how those treatments can be made more precise, personalized, and effective. His research combines invasive and noninvasive human electrophysiology to uncover the mechanisms behind neuromodulation and improve outcomes for individuals with treatment resistant depression and other neurological and psychiatric conditions. In this episode, we explore what brain stimulation truly is and how it differs from medications and historical portrayals of psychiatry, where TMS fits into modern mental health care, and why access, personalization, and measurement remain some of the field’s biggest challenges. Dr. Keller shares insights on biomarkers, brain mapping, state dependent stimulation, and closed loop systems, and how these advances may shape the next 5 to 10 years of treatment. The conversation also touches on how brain stimulation can integrate with medication, psychotherapy, and lifestyle interventions rather than replace them, and what individuals should consider when exploring neuromodulation as a treatment option. This episode offers a grounded, science driven look at where mental health treatment is today and where it may be headed next.

Nicole Zapoli: Get Strong From the Inside Out

What does it take to build lasting strength, not just chase short term results? In this episode of the ALWELLCO Podcast, Nicole Zapoli of NZ Fitness shares how 25+ years of coaching across gymnastics, cheer, personal training, and CrossFit shaped her “no nonsense” approach to movement, progressions, and real world performance.  Nicole breaks down the NZ Fitness Method: a system that blends functional strength, gymnastics foundations, simple nutrition, and a holistic lifestyle lens to build strength, energy, resilience, and longevity. We get practical on what actually matters, including baseline assessment principles, core and midline stability (hello hollow holds), and why most people waste effort in the gym when they do not have a plan or feedback. We also dig into her 6 SHIFTS framework (Sleep, Hydration, Intake, Fitness, Thoughts, Sunshine) and what “minimum effective consistency” looks like when life is busy. Plus, a real conversation on postpartum training: why movement (safely scaled) can be supportive physically and mentally, and how women can measure progress beyond the mirror.  Nicole’s book Live FIT From the Inside Out is available on her website: https://nicolezapoli.com/book/ [https://nicolezapoli.com/book/] and Amazon at this link here [https://www.amazon.com/Live-FIT-Inside-Out-Healthiest-ebook/dp/B0FNPPR9WD/ref=tmm_kin_swatch_0] Nicole's newest addition, The WellNZ Collective [https://www.skool.com/nz-fitness-2016/about?ref=9e0fa28ba2fd46b8a5de12ca5193eb96] (free for the first 100 members - includes onramp protocol + 12+ bonus tools and resources typically only available for her private coaching clients + her new WellNZ Movement Foundations Course + an online community of coaching and fit fam support) Remote Coaching + Individual Design [https://nicolezapoli.com/remote-coaching/] NZ Meals [https://nicolezapoli.com/meals/] (her curated menu with delivery up to twice/week) NZ x Spren Body Composition & Nutrition [https://join.spren.com/nicole-z?step=welcome] NZ NutritionFIT App [https://nicolezapoli.com/nz-fit-app/]

Lisa Hendrickson-Jack: The Menstrual Cycle as the Fifth Vital Sign

In this conversation, Lisa Hendrickson-Jack shares her journey into fertility awareness and the importance of charting menstrual cycles. She discusses the misconceptions surrounding the menstrual cycle, the significance of understanding it as a vital sign, and how charting can empower women to advocate for their health. The discussion also covers the phases of the menstrual cycle, common myths, and the impact of lifestyle factors on cycle health. Lisa emphasizes the need for supportive partners and the importance of seeking specialized healthcare for women's health issues. Takeaways * Fertility awareness can empower women to understand their bodies. * Charting menstrual cycles provides valuable health data. * The menstrual cycle is often misunderstood and stigmatized. * Nutrition and lifestyle significantly impact menstrual health. * Men can be supportive and curious about women's health issues. * Understanding cervical fluid is key to tracking fertility. * The pill does not fix underlying menstrual issues. * Women should advocate for themselves in healthcare settings. * Specialized practitioners can provide better support for women's health. * Education about the menstrual cycle should start early.

Annie Cooper: Sustainable Training for Real Life

Annie Cooper is a former collegiate track athlete turned coach, creator, and founder of Tune Into Fitness. In this episode, Annie shares how her fitness journey began with chasing faster mile and 5K times, then evolved into coaching after she started posting her workouts and fielding requests for plans, form help, and nutrition guidance. We dig into her “do less, do it better” philosophy: why she stopped the 4 hour gym sessions, cut back volume, added cross training, ate more for recovery, and ultimately got faster and healthier. Annie breaks down how she onboards clients (two-week food and habit tracking, then small sustainable changes), how she structures high-impact 20 to 30 minute workouts, and the most common training mistake she sees in the gym: resting too long between sets. On the business side, Annie walks us through going from $5 workout plans to building a multi-channel brand, including eco-minded fitness equipment sold online. She also shares what actually grew her following during COVID (consistent lives, weekly recipes, and repeatable series), why TikTok and YouTube matter, and how authenticity beats “perfect” content. We close with her vision for the next decade: global workout events, deeper sports involvement, and creating a life with freedom, impact, and community.

Jon Brady: Leading Midtown Athletic Club With Culture, Curiosity, and Care

Jon Brady’s career has taken him from teaching aerobics at a YMCA in New Zealand, to building a professional rugby club from scratch, to leading one of the most iconic premium health clubs in the United States as President of Midtown Athletic. In this conversation, Jon joins Andy to unpack how sport, education, and community shaped his philosophy on leadership and wellness. He shares how he helped transform Midtown from a mid-market tennis and fitness business into a high-end, multi dimensional social wellness club, why “better than yesterday” is a core value, and how his team uses machine learning and data to keep members consistent without feeling creepy. Jon also goes deep on vulnerability based leadership, culture as a daily practice, and why the future of fitness is less about aesthetics and more about how people feel, connect, and belong. If you lead teams, work in fitness or hospitality, or care about building real community in a lonely world, this episode will resonate.