We have a special solo episode for you with a bittersweet announcement. Nicole and Shanna will share about some exciting life updates and what that means for NoBS Wellness. And as Semisonic sings in “Closing Time” -- ‘Every new beginning comes from some other beginning’s end.’

NoBS Wellness

Episode 83: Thank You...And Stay Tuned

According to a study done in the U.K., the typical person will spend 2 years of their life hungover. Yikes! In this episode, we talk with Hilary Sheinbaum, New York-based journalist and author of The Dry Challenge, all about giving up alcohol for a month. Hilary shares reasons why you should try a dry month challenge, tips to prepare yourself for a dry month, and how to ease back into drinking alcohol after the challenge is up.  In the “You Want Me To Do What??” section, Shanna and Nicole talk about their relationship with alcohol, what has impacted it, and their experiences with giving up alcohol during different periods of their adult lives. Episode Recap: Interview with Hilary Sheinbaum - 2:52, “You Want Me To Do What??” section - 41:00 Highlights: Dry challenge: set amount of time with no alcohol done to see how alcohol affects your day-to-day life Some benefits of eliminating alcohol: Better sleep Better mood Saving money Lose weight Better skin complexion Tips for doing a dry challenge: Clear out the alcohol in your house Tell people you are doing the dry challenge Have a plan of non-drinking, social activities Surround yourself with people who support you Resources: Where to find Hilary Sheinbaum: Instagram: @hilarywritesny Website: http://www.hilarysheinbaum.com/ Book: The Dry Challenge Hilary’s articles on dating while abstaining from alcohol: Sheltering with My Boyfriend and No Booze Dating Without Alcohol

Episode 82: Why You Should Do a Dry Challenge

Not so fun fact: 73% of Americans rank finances as the number one stressor in life. While there is no quick fix when it comes to financial wellness, you can start building better habits at any time, and that’s what we are talking with Brittan Leiser, financial adviser and founder of Financially Savviher, about in this episode. Brittan breaks down the basics of financial wellness and how you can lessen your financial stress by being in control of your finances.  In the “You Want Me To Do What??” section, Nicole and Shanna talk about the importance of understanding your relationship with money. Episode Recap: Interview with Brittan Leiser - 1:48, “You Want Me To Do What??” section - 43:12 Highlights: Financial wellness gives you options and flexibility Financial wellness basics: Inventory all of your accounts Create a budget Budgeting recommendations: When it comes to budgets, the best way to budget is whatever you’ll stick to Look back at the past few months of spending to understand what your spending is in different categories Assess what you are spending on Make a plan for the upcoming month Look retroactively at your month to make adjustments for the next month Build your savings goal into your budget as if it is a bill Give yourself grace -- it’s not all or nothing. Building good habits is better than nothing. Emergency savings: 3-6 months in a high yield savings account Savings vs Debt: List all your debts, lined up by interest rate If you have higher interest rates, pay down debt while putting a little money into savings Investing: fund your future self via an IRA and an employer sponsored retirement account (such as a 401k) When investing, think about: Minimizing costs Diversifying what industries and companies you invest in The level of risk you can take (the closer to retirement, the more conservative you want to be) Top Tips for Gaining Control over Your Finances Create a budget and be in control of it Have an inventory of your debt and bills Invest early and often Book recommendations:  Smart Women Finish Rich by David Bach Rich Dad Poor Dad by Robert Kiyosaki Resources: Where to find Brittan Leiser: Instagram: @financially.savviher Website: https://financiallysavviher.com/  

Episode 81: Financial Wellness is Crucial for Your Well-Being

We welcome back Melissa Farran, a board certified and licensed Five-Element Acupuncturist, to dive deep into the summer element of Fire for this episode. She explains how the element shows up in people, how to know when it’s in and out of balance and how to bring it back into balance. Melissa shares simple and practical tips on how to enjoy and stay healthy during the summer.  In the “You Want Me To Do What??” section, Shanna highlights the importance of listening to what your body craves, whether it be food, exercise, rest or time outdoors. Nicole talks about how the conversation with Melissa helped her better understand the advice she’s been getting from her Traditional Chinese Medicine Acupuncturist. Episode Recap: Interview with Melissa Farran - 1:38, “You Want Me To Do What??” section - 49:24   Highlights: The five elements of Chinese medicine/acupuncture: Water (element for winter) Wood (element for spring) Fire (element for summer) Earth (element for late summer/harvest season) Metal (element for fall) All elements found in nature can be found in people Fire shows up in someone as: Color - red or ashy, especially next to the eyes Sound - laughter Odor - burnt smell Emotion - joy or lack of joy Taste - bitter The fire element can be out of balance by being too little or too much Fire relates to circulation Always cold - might mean your fire element is out of balance, too little fire Communication is part of the fire element: It’s important to share your thoughts and feelings, especially with family and friends It’s important to be witnessed and to witness others Anxiety, depression and trouble sleeping can be associated with the fire element being out of balance within someone Balancing the fire element: Using boundaries Finding things to do that are social Hydrating - drink plenty of water, especially during summer Eating cooling foods, such as melon, dark leafy greens, green tea, cucumber Eating lighter foods Eating bitter foods (dark chocolate, coffee, asparagus, citrus foods) and blood building foods (ginseng, beets, berries, cherries) Rising with the sun, getting outside, and being active Going for a walk with a friend Spending time by or in the water Getting outside and being barefoot Top 3 Tips for Staying Healthy During the Summer: Exercise Get outside and connect with friends Stay hydrated and eat cooling foods Resources: Where to find Melissa Farran: Instagram: @melissafarran Website: https://www.melissafarran.com/ Five-Element Acupuncture episode with Melissa Farran: https://www.nobswellnesspodcast.com/episode-58

Episode 80: Balancing Your Fire Element

If you’ve been confused about why or how to use crystals (or gemstones), we are breaking it all down in this episode. We learn from Pam and Andy, the spiritual artists and creators behind The Indigo Sanctuary, all about gemstones. They give us a beginner’s course in the history behind using crystals in spiritual and healing practices, some of the common gemstones that are sought after for their energetics, and ways to incorporate them in your well-being practices. Pam and Andy also detail out why and how to cleanse and recharge crystals. And they provide plenty of tips for beginners. In the “You Want Me To Do What??” section, Nicole shares her excitement for adding gemstones as another tool in her well-being toolkit. Episode Recap: Interview with Pam & Andy - 2:15, “You Want Me To Do What??” section - 47:03 Highlights: Common gemstones that are sought after for their Smoky Quartz/Bloodstone/Red Jasper – rooting/grounding stones to help with dispelling negative energy Rose Quartz – the “love” stone; helps you connect to a higher power Clear Quartz – amplifies energy Lepidolite – high lithium content; calming Selenite – good for clearing energy Bandit onyx – good for grounding and courage You can strengthen your intuition with crystals When you hold a crystal, do a few moments of deep breathing to connect into the energy of the crystal Gemstones sense, absorb and transmit energy Tips for using crystals:  Hold it in your hand and say an affirmation  Wearing it in jewelry Make sure to clear the energy of the crystals – if it is in jewelry, clear the energy after each wear You can also use the chakra system to figure out a stone that will support where you need to balance your chakras Clearing energy of your gemstones: If you bring a new gemstone into your life, you should clear it as soon as possible Cleanse & recharge gemstones through sound (think Tibetan singing bowls), putting crystal where they are exposed to light of the full moon or new moon OR sunlight, put in the earth for 24 hours, sea salt bath, and selenite Top Tips for Incorporating Gemstones in Your Life: Cleanse and recharge your gemstones after getting them Pick a few gemstones to start – for sure start with a grounding crystal – and stick with those to start to build the practice Set an affirmation for each crystal Breath deeply when first starting to use the crystal Go out into nature and find your own gemstones Resources: Where to find Pam & Andy: Website: www.theindigosanctuary.com Instagram: @theindigosanctuary YouTube: https://youtu.be/29YAkVB1ddg   https://youtu.be/p3QszwCvwjg Email: theindigosanctuary@gmail.com The Book of Stones by Robert Simmons and Naisha Ahsian

Episode 79: Enhance Your Well-Being Practices with Gemstones

“You need to promote health if you want to be well.” - Esosa Edosomwan No matter how hard we may fight it or try to ignore it, aging is going to happen. But that doesn’t mean that we can’t feel great and look younger than we are while we age. In this episode, we talk with Certified Nutrition Specialist and Behavioral Coach Esosa Edosomwan all about agelessness, a term she uses to describe the process of aging in a healthy way that transcends the idea of anti-aging. Esosa shares the truly holistic approach she takes towards health and well-being and how she guides her clients on finding the routines and rituals that support their health and wellness. We also talk about how resilience factors into your health and longevity. In the “You Want Me To Do What??” section, Nicole and Shanna discuss the idea Esosa introduced of having a lifestyle that supports less stress on the body rather than managing stress, which is what so many of us practice. They also talk about the fact that you can reduce toxins in your life, but there is no way to avoid them so you definitely need to support elimination in the body. Episode Recap: Interview with Esosa Edosomwan - 2:42, “You Want Me To Do What??” section - 49:51 Highlights: Agelessness is not about anti-aging Factors affecting aging: Diet Elimination Lifestyle The key to agelessness is finding routines and rituals that support your health and wellness Slow aging by eliminating toxins and creating healthy daily habits The body naturally detoxifies so it’s important to support the body’s ability to eliminate efficiently Find a diet and lifestyle that supports less stress on the body Bioindividuality is king -- know yourself and don’t rely on google to find the right diet, exercise, and lifestyle that suits you Lifestyle can trump your genes Resilience - how fast your body is equipped to bounce back Building resilience goes back to your daily habits Esosa’s Top 3 Tips for Agelessness: Find what diet works for your body and stick with it Move your body regularly Reduce your stress Resources: Where to find Esosa Edosomwan: Website: https://www.therawgirl.com/  Instagram: @therawgirl Staying Ageless University: https://www.stayingagelessuniversity.com/ Podcast: Staying Ageless 

Episode 78: Agelessness: Better than Anti-Aging

Would you believe us if we told you that you could do a complete yoga practice, including mantra, meditation, movement, and breathwork, in three minutes? That’s one of the benefits of Kundalini Yoga that we learn about (and so much more) in our discussion with Kundalini yoga teacher, Shakti Sita. Shakti Sita helps lay a solid foundation for understanding Kundalini Yoga - where the tradition comes from, what to expect in a class, how you can practice it on your own, what the benefits are, and why you might want to try it. She shares how she found Kundalini Yoga (or how it found her) after suffering from chronic Epstein Barr and debilitating fatigue and anxiety. We also talk about living an authentic life. In the “You Want Me To Do What??” section, Shanna shares about taking a Kundalini Yoga class with Shakti Sita and why she recommends everyone give it a try.  Episode Recap: Interview with Shakti Sita - 2:17, “You Want Me To Do What??” section - 1:00:29 Highlights: Everyone has Kundalini energy -- it is your innate power that is stored at the base of your spine that naturally rises throughout your lifetime It’s challenging to become a new person, but there is a high cost to not becoming a new person...so just become a new person Kundalini Yoga is the head of all the yogas and a complete system of yoga Almost every kriya (practice) includes four things: Mantra Meditation Yoga Breathwork Kundalini Yoga works all 10 bodies: Soul Negative mind Positive mind Neutral mind Physical Arc line Aura Pranic Subtle Radiant A complete Kundalini kriya can be completed in 3 minutes Kundalini yoga classes can be 60-90 minutes long, consisting of: Lecture Mantra: a mantra to tune in and protection mantra(s) Kriya Gong relaxation Meditation Kundalini Yoga helps to strengthen the nervous system Research on Kirtan Kriya shows that it helps improve individuals experiencing cognitive decline, including Alzheimer’s and Parkinson’s patients Shakti Sita’s Top 3 Tips for Living an Authentic Life: Set the intention that you are willing and wanting to change Pray and look for mentors and teachers for the path you are on Recommit daily to your own bravery and choice Resources: Where to find Shakti Sita Kaur: Website: https://thepallas.com/  Instagram: @shakti_sita_ YouTube: The Pallas x Shakti Sita Fist of Anger kriya: https://youtu.be/wKoF2ktHsBE White Sun mantra music: https://www.whitesun.com/ Kundalini yoga tune in matra: https://youtu.be/7b3uFK01-u4 Sarbang Dande kriya: https://youtu.be/SkqrjU0ku2Y Yogi Bhajan Library of Teachings: https://www.libraryofteachings.com/ Research on Kirtan Kriya: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5540331/

Episode 77: A Beginner’s Guide to Kundalini Yoga

Feng Shui is more than just about designing your home. It’s a manifesting method that uses both tangible and energetic elements that can help you create the life you deserve. In this episode, we learn the foundational principles of feng shui and how to apply them from Kristina Hollinger, a certified feng shui consultant. Kristina explains her three step process and gives lots of other applicable tips for trying out feng shui in your life and home. In the “You Want Me To Do What??” section, Shanna talks about initially feeling overwhelmed with the feng shui principles, but how she broke it down to her two favorite concepts: energy clearing and decluttering with intention. Nicole shares about trying out the red arrow wealth adjustment, and the things that manifested shortly after her trying it out. Episode Recap: Interview with Kristina Hollinger - 1:24, “You Want Me To Do What??” section - 48.17 Highlights: Feng Shui is a tangible way to tackle life’s problems Feng Shui has transcendental cures and mundane cures: Transcendental: things you can do in your space to change the energy to align with your desires Mundane: physical things you do in your home that are visible No matter what school of feng shui you follow, it’s all about your intentions First start with the bagua map, a nine square grid that divides your home into the nine areas of your life Start with your front door because that is where opportunities, prosperity and abundance enters your home The bagua map can be applied to any space, not just your home The five elements in feng shui are wood, water, fire, earth and metal Decluttering and cleaning is a fundamental step in feng shui Space clearing with sound and/or sacred plants (ie. sage, palo santo) helps move stagnant energy Declutter tips: Move or get rid of 27 things Put clothes that you *might* want to get rid of in a bag and off to the side for 2-3 weeks, then get rid of them if you don’t use them If you are struggling with letting go of certain items, think of what the story is behind the items to see if that helps you with letting them go When you say no to something, you are opening up to other possibilities Your home is an affirmation of the life you desire Feng Shui is a continual practice; as your life changes, you can make changes to your environment Kristina’s top 3 feng shui tips: Get familiar with the bagua map Apply the elements Clean with intention Resources: Where to find Kristina Hollinger: Website: https://kristinahollinger.com/ Instagram: @kristina.hollinger Teaching from the Heart with Feng Shui by Kristina Hollinger 

Episode 76: Design the Life You Deserve with Feng Shui

If you’ve been confused by the Law of Attraction or still don’t totally understand how manifesting works, you’ll want to listen to this! If you’re skeptical that you can actually manifest what you want or that being positive impacts what you have (or don’t have) in your life, then you absolutely need to hear this! In this episode, we learn from Christy Whitman, Law of Attraction expert and New York Times bestselling author, about the importance of understanding and mastering your energy. Christy details out very simple, yet powerful, things we can all do to manifest the life we desire by working on our energy. We also learn about Christy’s new book, The Desire Factor. And we hear a little about the Quantum Council, a group of light beings that Christy channels. In the “You Want Me To Do What??” section, Shanna and Nicole discuss what they learned from Christy that they have already been able to put into practice in their own lives and how that has affected their understanding of manifestation.  Episode Recap: Interview with Christy Whitman - 2:05, “You Want Me To Do What??” section - 57:35 Highlights: The Law of Attraction is a universal law dictating that what you send out energetically is what you will get back All energy carries a vibration that attracts other energy with the same vibration High vibrational energy examples: joy, love, gratitude, abundance, success Low vibrational energy examples: sadness, doubt, frustration, anger, disappointment, lack The contrast of what we don’t want will give us awareness of what we do want. The key is not to get stuck in what we don’t want When you feel stuck or that there is resistance to feeling into a high vibrational energy, that is split energy Split energy comes from past conditioning and trauma Having the awareness of split energy allows you to work on releasing it Our consciousness is made up of five aspects: our words, thoughts, emotions, actions, and perspectives Be aware of the energy behind the five aspects of your consciousness as that affects what you attract to you How you respond to something has to do with you and not the stimuli It takes 90 seconds to process an emotion if you know how to sit with it and release it rather than creating a story around the emotion/why you are feeling the emotion The release of the emotion is the important part of being able to respond rather than react to emotional triggers Feel the emotion, process the emotion, and bring a different emotion/energy Desires are growth and help us become more of who we are We create from our beliefs Christy’s Top 3 Tips for Mastering Your Energy: Watch your words: our words are creative and the easiest place to start Ask yourself 3 questions: What do you want? Why do you want it? How do you want to feel? Understand that everything is energy Resources: Where to find Christy Whitman: Website: https://www.christywhitman.com/ Instagram:  @christywhitman1 The Desire Factor: https://thedesirefactor.com/ “Watch Your Words” - Free 30-day Program: https://www.watchyourwords.com/ 

Episode 75: Master Your Energy to Create the Life You Desire

Self-care isn’t selfish. In fact, it is the very thing that can give you more energy and more passion for being able to do more and give more. This episode is all about self-care and improving your well-being so you can see the ripple effects in your life. We talk with Bret Gornick and Jason Loebig of Live Better as they share their personal stories of discovering the importance of self-care and how they now help others do the same in their lives. We also talk about decision fatigue and how you can decrease that through self-care and systems.  And if you learn nothing else from this podcast, take Jason and Bret’s recommendation to try Lion’s Mane! In the “You Want Me To Do What??” section, Nicole shares her recommendations for scheduling in time for daily self-care and for checking in with yourself to ensure you are taking care of yourself and your energy levels throughout the day. And Shanna talks about a decision detox method that she has been trying that was recommended by Marie Forleo. Episode Recap: Interview with Bret and Jason - 1:46, “You Want Me To Do What??” section - 49:40 Highlights: Improving your health and well-being gives you more energy which then gives you more passion for other areas of your life Self-care has to be about something more than how you look You take care of yourself so you can give more to everyone else Decision fatigue refers to how you can feel worn out or find it difficult to make optimal decisions after being faced with making too many decisions Decrease decision fatigue with: Self-care Systems that decrease the amount of decisions you need to make such as prepping your meals for the week, choosing your outfits for the week, and using a calendar to keep track of and remind you of your appointments Top 3 Tips to Live Better: Focus on your “Why” and believe in it with purpose Surround yourself with like-minded people that share your values and will push you It’s never over; you always can improve yourself and your situation Resources: Where to find Bret and Jason: Website: https://www.livebetterco.org/  Instagram:  @livebetterco Retreats: www.livebetterretreats.com The Four Agreements by don Miguel Ruiz: https://www.miguelruiz.com/the-four-agreements  Decision Detox: https://www.marieforleo.com/2015/12/decision-detox/

Episode 74: Improve Your Health to Improve Your life

Each year 60 to 70 million people in the U.S. suffer from digestive issues with IBS ranking as one of the top diagnoses. But what exactly is irritable bowel syndrome and how is it linked to SIBO and leaky gut syndrome? We get into all of this and more in this episode with Phoebe Lapine. Phoebe tells us about her journey to reclaim her health after being diagnosed with Hashimoto’s and then having to do it all over again when she started to suffer from SIBO. She breaks down SIBO and the related gut health issues into an easy to understand primer on the topic while sharing some great tips on healing from SIBO as well as preventing gut health issues. We also talk about her new book, SIBO Made Simple. In the “You Want Me To Do What??” section, Nicole talks about a recent experience with antibiotics that completely wiped out her gut microbiome and caused her major stomach issues for several weeks. Episode Recap: Interview with Phoebe Lapine - 1:59, “You Want Me To Do What??” section - 43:36 Highlights: Gut health used to refer to the good flora in your large intestine IBS (irritable bowel syndrome) - research shows that a majority of IBS cases caused by SIBO SIBO (small intestine bacterial overgrowth) - too much bacteria too far up in your small intestine Leaky gut (intestinal permeability) - bacteria eats through the mucus barrier of your intestinal tight junctions, which can cause inflammation and potentially an autoimmune disease Risk factors for SIBO fall under three categories: biochemical abnormalities, migrating motor complex abnormalities, and structural abnormalities Biochemical abnormalities that can put you at risk for SIBO: Low stomach acid Immuno-compromised Missing gallbladder/no bile salts Low pancreatic enzymes Migrating motor complex - propulsive movement that kicks in during periods of fasting (after 90 minutes) and sweeps undigested material through the small intestine Risk factors affecting migrating motor complex: Stress Snacking Hashimoto’s/other autoimmune diseases Food poisoning Structural issues that are risk factors for SIBO: Anything pressing or bearing down on intestines Kink in your intestines, abdominal tumor, prior abdominal surgery that didn’t heal right If you think you have SIBO/gut issues, start by spending a week: Start with your diet and noticing what bothers you Chewing your food thoroughly Not snacking, leaving 4 hours between meals for digestion Cook or puree foods that might irritate you Try a low FODMAP diet You can heal from gut health issues, but you need to drill down to your root causes, treat and then repair Top 3 Tips for Supporting Your Gut Health: Chew your food thoroughly Stomach acid is important -- support that Avoid chemicals and antibiotics as much as possible AND get dirty by touching/spending time in nature Resources: Where to find Phoebe Lapine: Website: https://feedmephoebe.com/ Instagram:  @phoebelapine   SIBO Made Simple The Wellness Project  

Episode 73: Gut Health Issues Made Simple

There are many ways to work with sound for healing, and we get deeper into the science of sound and how it can be used for healing. We talk with David Khan, a sound healing expert with a background in both music and science, to understand the process of unsticking stuck emotions through different frequencies. David explains how vibro-acoustical sounds, vibro-neurological sounds, and brainwave entrainment all come into play in this modality. He also shares some simple, straightforward tips on using and playing with sound to realign with your true self. In the “You Want Me To Do What??” section, Nicole tells about her interesting experience while using one of David’s soundscapes. And Shanna talks about how she listened to the soundscape in a few different instances to maximize the effects. Episode Recap: Interview with David Khan - 2:10, “You Want Me To Do What??” section - 53:28 Highlights: We experience reality as a blend of our internal and external environments Sound was used in ancient times for healing Audio Neural Stimulation is the frequency following response where the dominant frequency of the brain starts to follow an external source, like a drum or a beat Vibro-Acoustical Sounds - can break up the emotional tension (energy) in the body Vibro-Neurological Sounds - can bring your body into the theta brainwave state, which can help retrain the brain to relax Brainwave Entrainment - allows the brain to move into deeper brainwave states and retrains the brain to move through the different brainwave states Sound healing can  help remove the chronic stress that you carry Self-healing equals frequency plus intention Flow state equals sufficient technique plus sufficient relaxation Sound healing can help with: Allowing you to get out of your own way Letting go of the grief you carry Feeling more rested and getting better sleep Top 3 Tips for Better Attuning to Yourself: Begin the process of making humming and guttural noises on a daily basis Shaking the body/bouncing and letting sound come out of the body Returning to nature and listen to the sounds Resources: Where to find David Khan: Website: www.thebladeandchalice.com Podcast:  https://www.buzzsprout.com/1167215 Facebook:  https://www.facebook.com/thebladeandchalice Special soundscape giveaway for listeners of NoBS Wellness Podcast: https://www.thebladeandchalice.com/nobs

Episode 72: Move Stuck Emotions with Sound Healing

It seems like we are constantly becoming more reliant on technology, but what does that mean for our health and well-being? This episode is all about understanding tech toxins and how to approach technology in a healthy, safe, and mindful way. We talk with August Brice, Tech Wellness Advocate and founder of TechWellness.com, about some of the not so healthy ways that technology impacts our lives and what we can do about it. August has spent over 25 years of research and discovery on this topic and makes living mindful in a digital world approachable. You don’t need to completely give up technology to thrive mentally, emotionally and physically! In the “You Want Me To Do What??” section, Nicole and Shanna talk about how they were intimidated by this topic at first, but felt so much more educated and empowered after talking with August. Nicole shares about how she has taken steps to limit her EMF exposure. And Shanna highlights an additional tech toxin that she thinks people should be aware of: sitting too long and using poor posture, especially when on your smartphone. Episode Recap: Interview with August Brice - 2:07 , “You Want Me To Do What??” section - 48:35 Highlights: Tech Toxins: Addiction EMF Radiation and Bluelight Privacy Stealers There are over 2,000 peer reviewed studies that show a link between EMF radiation and certain health issues such as infertility and cancer Exposure to too much blue light and blue light at the wrong time of day can reduce your melatonin levels Blue light blocking glasses work to a degree depending on the color of the lenses and what they are coated with To help with eye strain, make sure to look away and into the distance from screens, especially if you are spending a lot of time looking at screens EMF Radiation reduction tips: Reduce your proximity to EMF Radiation For your phone, try to be at least 3 feet away when not using it For wifi, try to be at least 40 feet away Turn off your wifi at night You can put your wifi in a Faraday cage Tips for being more mindful of your tech addiction: Include an unplug period each day Be aware of how much you are drawn to your phone, especially when you are away from it Privacy Stealers: Every step you take online is tracked if you allow the default privacy settings If the product is free, then you are the product Use a VPN (virtual private network) when online to help protect your privacy August recommends Proton VPN Top 3 Tips for Being Mindful with Technology: Take a daily unplug for perspective. EMF Radiation is very real. Distance is your friend when it comes to EMF Radiation, not shields. Don’t accept the default for privacy settings. Review the settings before accepting them. Resources: Where to find August Brice/Tech Wellness: Instagram: @techwellness Facebook: Tech Wellness Website: www.techwellness.com Information on “text neck” that Shanna references: https://lytyoga.com/blog/the-truth-about-text-neck/ The Social Dilemma 

Episode 71: Being Mindful of Tech Toxins

In this special solo episode, Nicole and Shanna reflect on the resiliency that they have each cultivated by building more awareness of how they coped during difficult times in their lives. They each share about the tools that have helped them when they are struggling as well as the awareness of the physical and mental signs that they need to turn to their resilience toolkit. Using the pandemic as a general frame and prompts posed by an email they received from the Ten Percent Happier podcast, Shanna and Nicole dive into how they feel in their bodies, hearts, and minds when they are going through challenging life events. They also discuss what they do to feel better during this process.  Highlights: Prompts used to reflect on resilience from Ten Percent Happier: Check in with your body. What physical feelings are predominant? Can you try tuning into those feelings, whether they’re pleasant or not, and noticing them, like a witness? Can you remember how the body felt at different times during the past year, both high and low? Take a moment to remember and re-embody those times. And then: what tools or techniques were helpful to you? Move to the level of the heart. What were some of the most difficult moments of the past year, and how did you get through them? And then, as before: what were the resources, inner and outer, that helped you get through? And then, to the mind. See if you can remember how your mind felt at moments of resilience, openness, or sheer endurance. What did the mind feel like when it was brave, or loving, or fierce? Re-inhabiting these mental states can help the mind become more familiar with them. Look at the transpersonal and interpersonal. Who and what really mattered to you over the pandemic? Which friends showed up, and which ones disappeared? What gave you purpose? What was hard to give up, and what was surprisingly easy? Take time to catalog what helped you through difficult times so you can revisit in the future Shanna’s Top Reflections: Everything is interconnected so fill your resilience toolkit with tools targeted at mind, body and heart Running (and similar activities) can help you learn how to be comfortable with the uncomfortable Notice if there are times in your life when you withdraw and connect with what those reasons are Explore things you are curious about as curiosity can help you through the malaise Nicole’s Top Reflections: Listen to your body and what it’s trying to tell you (hint: physical pain or discomfort may not always indicate a physical problem -- it may be emotionally triggered) Make sure to constantly check in with yourself Have a list of the things that help make you feel better Schedule time to take care of yourself 

Episode 70: Cultivating Your Resilience Toolkit

If you’re looking for some advice on how to take your time management skills to the next level, look no further than this episode. We talk with Life Coach, Keysha Milana, all about planning, setting goals, and managing our time to be productive and take care of ourselves. She tells us about the idea of procrastinating on purpose as well as the importance of incorporating fun into our everyday lives. In the “You Want Me To Do What??” section, Nicole explains why she loves the idea of using procrastination as part of time management, especially as it turns something that is typically seen as a negative into a positive tool. Shanna talks about how procrastinating on purpose has helped her when she has felt overwhelmed. Episode Recap: Interview with Keysha Milana - 2:12 , “You Want Me To Do What??” section - 44:35 Highlights: Life Coaching is focused on helping someone maximize their full potential and reach their desired results. This can be done in a variety of areas of life such as money, career, spirituality, health, etc. When planning as part of time management, make sure to look back and assess what went well or poorly, and what you can do more of or do differently. Example questions to ask yourself when reviewing your past week: Did you have too much on your plate? Did you take time for self-care? Did you get to a point of burnout from trying to do too much? You need to include fun stuff in your week, not just work and personal to do’s. Tips for including fun in your calendar: Try something new to keep your day-to-day fresh and fun Plan time in your calendar for fun and self-care Make fun and self-care a consistent part of your routine Make your goals positive For setting realistic goals, be aware of where you are right now, what is your timeframe, and what does that mean you need to do in that timeframe to get there. Procrastinating on Purpose Questions: Can you automate the task? Can you delegate the task? Do you have to do the task now? If you need to do a task, then prioritize when you do that task based on “due date.” Top Self-Care Tips: Schedule self-care into your day Be intentional with your self-care Figure out what you do for self-care that is free to do Do different types of self-care to focus on the different aspects of your health Resources: Where to find Keysha Milana: Instagram: @keyshamilana Website: www.keyshamilana.com Email: keyshamilana@gmail.com 

Episode 69: Maximize Your Time with Fun and Procrastination

Join Nicole Buddin and Shanna Obluck as we host this no-nonsense podcast about the power of holistic wellness. We have fun interviewing credible wellness whizzes and then break it down for you into real human speak. No B.S. allowed. Your body, mind, and soul will thank you for listening. Website: https://www.nobswellnesspodcast.com Instagram: @nobswellnesspodcast

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