Be Well by Kelly Leveque

I’m happy to have the esteemed Dr. William Wallace, Chief Scientific Officer for several prominent Midwestern nutraceutical companies, join us today. With a master’s degree in exercise and nutrition science and a Ph.D. in health and human performance, Dr. Wallace has a wealth of experience, knowledge, and insight when it comes to understanding what supplements to take (and of course, not take). His doctoral work focused on the use of cognitive enhancement agents in college students, and he's published peer reviewed literature and conducted research in fields of exercise and nutrition science. Additionally, he has extensive experience in the nutraceutical field and has conducted work in every stage of research and development including clinical research, product development, quality, and compliance.Today, we explore structuring a diet for optimal nutrient intake, the balancing act between supplements and whole foods, and the future of personalized supplementation – diving deep into magnesium and Omega-3s as we explore the characteristics of a healthy diet. Get ready for an enlightening conversation that bridges the world of academic research with the practical, everyday needs of individuals seeking to enhance their health and performance through informed nutritional choices. Dr. Wallace is such a great resource for what is practical, looking at the research and helping all of us supplement a little bit better.We also cover…(02:00) The Role Supplements Play in Optimizing Health• Moving from academic research to product development in sports supplementation• Life Extension: lifeextension.com• The main drivers of sports nutrition and supplementation• What nutrients most people may be deficient in• How to determine which supplements you do or do not need• What to look for in choline, magnesium, and Omega-3 supplements(31:00) Characteristics of a Healthy Diet + Magnesium Deep Dive• Structuring your diet for optimizing nutrients• 4 characteristics of a healthy diet • The importance of fiber and types of supplements to take• Symptoms of suboptimal magnesium• Does the type of magnesium supplement really matter? (42:00) Balancing Supplements With a Nutritious Diet & Insights on Omega-3s• A day in the life of William’s diet• Dr. Wallace shares his hero foods• Being flexible and consistent with the big picture of your diet • Recommendations for fish intake and Omega-3s• Omega-3 supplement recommendations• How to check on the sourcing and sustainability of a supplement• The future of personalized supplementation* Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. Resources:• Instagram: @dr.williamwallace• Podcast: Nutrients PodcastConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.Cozy Earth | Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com.LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)!

In today’s modern world we have everything, and yet we are more anxious and more depressed than ever. Our bodies are telling us that the world we've created for ourselves is not sustainable. So what if instead of judging ourselves, we get curious about what is going on beneath the surface? Dr. John Delony is here to dive into this question and share his 6 daily choices that can help you build a non-anxious life. He is a bestselling author, mental health expert, and host of The John Delony Show. He has two PhDs, over two decades of experience in counseling, crisis response, and higher education, and his goal is to help people navigate through tough decisions, improve their relationships, and believe they're worth being well. He's the author of two bestselling books, Own Your Past, Change Your Future and Redefining Anxiety, and today we talk about his new book, Building A Non-Anxious Life and his authentic and applicable real world takeaways for managing anxiety. If you struggle with over achieving, find yourself lashing out at friends and family, or staying distracted and numb to avoid confronting things in your life, Dr. Delony’s message is clear. You’re not alone, and you’re not broken. The relatable stories and mindset shifts John presents in his book and in this episode will give you practical guidance towards slowly making changes that can lead you towards a happier, healthier, non-anxious life. I loved this book and I love this episode. If this episode resonates with you, make sure to share it with someone in your life who could benefit from it, too.We also cover…(01:00) Exploring Anxiety & Loneliness in the Modern Age• 196. How to Take Charge of Your Financial Wellness with Rachel Cruze• John’s personal journey with anxiety• How we've created the loneliest generation in human history• Living in the distraction economy and avoiding discomfort• What anxiety really is • My relationship with anxiety • The 6 daily choices to build a non anxious life• Taking inventory of the light as well as dark in your life• What’s on the other side of trauma if you look for it (36:00) Fostering Connection & Freedom in Adulthood• Why connection and community are vital• Supporting our partners in making time for community and connection• How to create freedom with smart finances • Understanding how much are lives are run by other people• Ways to cultivate connection in our communities• Advice for making friends as an adult (01:00:00) Navigating Life’s Challenges with Mindfulness & Intention• Being intentional, mindful, and building a relationship of faith • Creating awareness around the story you tell yourself• Curiously investigating your responses to challenging situations• Determining when enough is enough when it comes to achievement• Getting comfortable with shifting priorities in different phases of life• Putting in the work to live a non anxious lifeResources:• Instagram: @johndelony• Read: Building A Non-Anxious Life by Dr. John Delony• YouTube: The Dr. John Delony Show• TikTok: @johndelony• Facebook: @JohnDelonyConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly.AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Welcome back again my friends to the Be Well podcast. In this roundtable-style recap, featuring five more all-star guests, we expand on a recent compilation episode which previewed core pillars of mental and physical health.You can check out full episodes featuring these guests for an expanded version of what you'll hear today, below, and explore the rest of the show's feed (approaching 300 episodes!) to drill down on the themes that mean the most to you and your family.In this roundtable, we draw knowledge from previous episodes featuring leading experts:• Dr. Mark Hyman, Young Forever: The Latest Roadmap to Longevity #237• Dr. Andrew Huberman, How to Counter Anxiety + Sleep Like a Baby #1• Dr. Christian Gonzalez, Healing From Within #159• Sal Di Stefano, A Holistic Approach to Building Strength & Improving Health #184• Dr. Apostolos Lekkos, Functional Medicine 101 + Balancing the Mind, Body & Spirit #9As we all know, technology and research are always changing, but the basics of being healthy remain largely the same from year to year, decade to decade , even generation to generation – making these episodes, and so many others, an evergreen source of information.If you're digging this format let me know! And click back to episodes 262, 265, and 266 where we assembled roundtable talks on blood sugar basics, raising healthy kids, and healthy lifestyle habits.We also cover…(01:28) Live to 120: Hacking the Hallmarks of Aging (Dr. Mark Hyman)• Blue Zones: Where people live to 100 and beyond• Diet tips for ultimate longevity • Avoiding ultra-processed foods and sugar• Flours and breads are just as bad a sugar• Why we should learn about and prioritize phytochemicals• Understanding how to regulate protein intake• Supporting muscle synthesis • Eating for your microbiome • Read: Young Forever by Dr. Mark Hyman(08:46) Overcoming Harmful Effects of Anxiety & Stress (Dr. Andrew Huberman)• Defining anxiety vs. fear vs. courage• How the autonomic nervous system works• How changes in alertness impact your vision• Three proven ways to control anxiety • Panoramic view: Opening up your POV• Why looking at a sunset is so relaxing• Emphasized breathing: Focusing on exhale • The important role of the diaphragm• Deliberate decompression: Meditation, bodywork, etc.• When you should embrace the stress • Controlling your voice(24:28) Supporting the Body Through Balance (Dr. Christian Gonzalez)• Trauma’s long term role in physical health • Disease as an opportunity to look within• Understanding the sympathetic nervous system • Emptying our cup: Free and easy tips• Supporting your circadian rhythm • Natural light as a healer • Benefits of movement and grounding • Turning “off” before bedtime• Recommended air filters• Beware of bleach and toxic cleaning supplies (38:58) Benefits of Strength Training (Sal Di Stefano)• Exposing lies of weight loss industry • Weightlifting for the average woman • Supporting a healthy hormone profile • How muscle memory works • Recommended movements and gym exercises • Important psychological motivators • Acknowledging that you deserve to be taken care of (53:00) Understanding the Causes of Adrenal Fatigue (Dr. Apostolos Lekkos)• Diagnosing adrenal fatigue • DUTCH urine cortisol tests• Cortisol’s effect on the body • How he heals adrenal fatigue • Counteracting stress in your life • How to practice box breathing * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. Resources:• Dr. Mark Hyman, Website: drmarkhyman.com• Dr. Mark Hyman, YouTube: Dr. Mark Hyman• Dr. Mark Hyman, Instagram: @drmarkhyman• Dr. Andrew Huberman, Website: hubermanlab.com• Dr. Andrew Huberman, YouTube: Huberman Lab• Dr. Andrew Huberman, Instagram: @hubermanlab• Dr. Christian Gonzalez, Website: docgonzalez.com• Dr. Christian Gonzalez, YouTube: Heal Thy Self (Dr. Christian Gonzalez)• Dr. Christian Gonzalez, Instagram: @dr.christian.gonzalez• Sal Di Stefano, Website: mindpumpmedia.com/sal-bio• Sal Di Stefano, YouTube: Sal Di Stefano• Sal Di Stefano, Instagram: @mindpumpdistefano• Dr. Apostolos Lekkos, Website: drlekkos.com• Dr. Apostolos Lekkos, Instagram: @dr_lekkosConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)!Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly.Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more.

I'm so excited to welcome Dr. Morgan Cutlip back to the show. Dr. Morgan has a PhD in psychology, and she's a highly sought-after relationship expert. She knows what it feels like to lose yourself in motherhood and she's determined to help mothers navigate it better. Throughout her career, she has helped hundreds of thousands of people worldwide learn how to form and maintain healthy relationships.Dr. Morgan has been featured On Good Morning America, Teen Vogue, The New York Times, Women's Health Magazine, Mops International, Loveology. Her brand new book, Love Your Kids Without Losing Yourself, is available now. In today’s episode, we dive into what the research says about striving to be a perfect parent, and tools for managing the realities of motherhood. I love how Dr. Morgan gives examples from her own life showing how competing priorities and unmanaged expectations can lead us to feel like we’re failing as parents – and uncovering why we put so much pressure on ourselves. She effectively combines her expertise as a psychologist and experience as a mom together in her book to provide practical tips for how to prioritize our time and check in with ourselves – all in order to show up in ways that bring us more peace. Check out Dr. Morgan’s Love Your Kids Without Losing Yourself to dive deeper into supporting yourself in parenthood and in life.We also cover…(01:00) Unpacking Identity Conflicts That All Moms Go Through• Read: Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip• Identity, your needs vs. the needs of everyone and everything else• Risk in losing touch with your own priorities • Tapping into your personal power to dictate your life• How Kelly’s mom influenced her mindset as a mother • Acknowledging and reframing our judgements of other moms • We’re not empty nesters, we’re bird launchers (11:00) Ideals vs. Reality: Setting Healthy Expectations • Studying the the idealization of motherhood• What does it mean (to you) to be a good mom?• Understanding feelings of guilt, shame, and falling short• How Dr. Morgan’s mom influenced her mindset as a mother• How Kelly manages her own expectations in the home• Grieving for your old narrative and accepting the pain of prioritization • Inherent risk in setting impossible standards • Untangling me time vs. work time• Finding untapped power in behavioral change (29:00) Identifying the 5 Components of Intensive Mothering• The Cultural Contradictions of Motherhood by Sharon Hays• Essentialism, believe that other people can dutifully care for your children • Child-centered, know that they can’t be your entire world• Fulfillment, understand that being a mother won’t complete you• Stimulating, stepping down as entertainment director for the family• Challenging, it doesn’t have to be hard to be effective • Decoding a desire to create control over your environment• Removing perfection from parenting • Working with Tina Bryson • Panting positive seeds of personal growth (42:00) Loving Your Kids Without Losing Yourself• Background and meaning of Relationship Attachment Model (RAM)• Intro to the 5 points of connection • Knowing yourself deeply • Dr. Bronner’s peppermint shower experiences • Previewing prompts from Dr. Morgan’s new book• Read: Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip• Beach moments where Kelly feels the most aligned • Stacking fulfilling experiences with your kids• Dr. Morgan’s personal story and why she wrote her new book• Bringing today’s lessons into the home• Reconnecting your disconnected relationships • Finding Fairness, Balance & Intimacy in Your Relationship with Dr. Morgan Cutlip #57• Kelly reflects on reading Dr. Morgan’s bookResources:• Website: drmorgancutlip.com• Read: Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip• Instagram: @drmorgancutlipConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly.

Today’s roundtable episode brings together some of the most popular and impactful guests we’ve ever had on the podcast. These brilliant minds – doctors, bestselling authors, researchers, and visionaries in the wellness space – share lifestyle shifts we can incorporate into our routines to feel healthier, happier, and more energized. In this roundtable, we draw knowledge from previous episodes featuring leading experts:• Max Lugavere, The Genius Life: Nutrition for a Healthy Brain & Body (Without Counting Calories) #4• Kelly McGonigal, The Joy of Movement #2• Dr. Amy Shah, Intermittent Fasting for Women #16• Austin McGuffie, Easy Tips to Master Your Metabolism #169We cover essentials like the power of movement, sleep, and whole foods. Plus, we dive deeper into intermittent fasting, detoxing, and how to support a healthy gut microbiome. This episode features short-but-powerful excerpts with each guest. If you want to hear the full conversations, make sure to listen for episode numbers between each guest rotation. There’s so much to learn, so we’ll be releasing a follow-up Part 2 episode, with even more lifestyle tips, soon.We also cover…(01:00) The Dangers of Processed Foods & Toxins (Max Lugavere)• What to eat to prevent illness• How processed foods impact our brains, metabolism, and satiety• How the body regulates itself when you’re eating whole foods• Why Max doesn’t recommend counting calories• Tips to minimize your exposure to toxins • Max’s favorite ways to detox • Minimizing your reliance on plastic  • Cleaning up the water you drink(17:00) The Miraculous Power Of Movement for the Mind (Kelly McGonigal)  • The feel-better effect of movement on your mood and mindset• How being active in the long-term changes the structure of your brain• Why the brain becomes more sensitive to joy when you exercise• How movement makes you more resilient in the face of stress and trauma • The science behind how exercise impacts dopamine • What it means to release “hope molecules” into your bloodstream • Reaping the benefits of exercise without having to “fix” your body (29:00) Gut Check On Microbiome & Intermittent Fasting for Women (Dr. Amy Shah)• Signs you have a healthy gut microbiome• How your gut impacts your brain, immune system, and weight• The complexities of microbiome testing• Intermittent fasting as a helpful tool in your health journey • What most women get wrong when they first try intermittent fasting • How intermittent fasting can impact your cycle• Dr. Amy’s advice for how to get started with intermittent fasting (37:00) Creating Sustainable Health Habits That Stick (Austin McGuffie)• The importance of sleep for regulating insulin levels• Why you shouldn’t eat “naked carbs”• Why Austin eats most meals in a bowl • Austin’s simple formula for a nutritious meal • Nixing the all-or-nothing mentality around exercise• How to avoid blood sugar spikes • Implementing sustainable habits that work with your lifestyle * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. Resources:• Max Lugavere, Website: maxlugavere.com• Max Lugavere, Instagram: @maxlugavere• Kelly McGonigal, Website: kellymcgonigal.com• Kelly McGonigal, Instagram: @kellymariemcgonigal• Dr. Amy Shah, Website: amymdwellness.com• Dr. Amy Shah, Instagram: @fastingmd• Austin McGuffie, Website: hoo.be/metabolismmentor• Austin McGuffie, Instagram: @austin.mcguffieConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

This podcast covers a range of topics related to raising healthy and happy kids, including nutrition and gut health, handling picky eating, understanding tantrums and developing brains, communication, and independence. Experts and authors share insights on the importance of considering a child's diet and nutrition for mental health, strategies for dealing with picky eaters and power struggles, teaching healthy food choices, developing emotion regulation skills, asking good questions, setting a good example, and trusting parental instincts.

In today’s episode, I welcome my dear friend, Emma Lovewell, an author, health and wellness expert, and the top-rated Peloton instructor for more than five years. Emma teaches cycling, dance, and strength classes to millions of devoted fans across the world. Through her website, Live Learn Lovewell, she supports her community to cultivate an authentic, well-balanced life through healthy eating and movement. She recently released her first book, Live Learn Love Well, a memoir chronicling her incredible journey — from her childhood to taking the stage at Peloton.In this conversation, Emma shares her personal journey and lessons from her upbringing, the leaps of faith she took in her career, and how she learned to live a life of progress, not perfection. We talk about goal setting, speaking your dreams into existence, and how to give yourself grace and patience along the way. Like Emma herself, this conversation is optimistic, uplifting, and inclusive. Let’s welcome Emma Lovewell to the show, and get ready to go along for the ride. We also cover…00:06:00 — Emma’s Personal Journey & Finding Her Voice • What inspired her to write her book, Live Learn Love Well • Emma’s unique upbring in Martha’s Vineyard, Massachusetts  • The challenges of growing up biracial in a predominantly white community • Discovering her creative passions and entrepreneurial spirit from a young age • Finding her voice through music, movement, and performance • The valuable lessons Emma learned from her mom00:21:00 — Stepping Out Of Her Comfort Zone & On To The Peloton Stage  • How Emma emailed the CEO of Peloton to land an audition • Taking leaps of faith to go after your dreams• What it was like teaching her first live ride• Creating deep connections with her riders through the screen• The messages she wants all of her riders to take away from her classes 00:36:00 — Striving For Progress, Not Perfection • How Emma grappled with her own perfectionism • Tips to trust in the process instead of focusing on the destination • Sharing your goals and speaking them into existence • Emma’s advice for writing your goals in pencil, not pen • Emma’s personal and professional goals for the next 3 to 5 years 00:45:00 — Emma’s Wellness Philosophies & Self-Care Routine • Emma’s toolkit to care for her mind, body, and spirit • Emma’s nutrition advice for adding more vegetables to your day • The role therapy plays in her wellness routine • The importance of having an abundance philosophy vs. a deprivation mindsetResources:• Instagram: @emmalovewell• Twitter: @emmalovewell• TikTok: @emma_lovewell• YouTube: @EmmaLovewell• Read: Live Learn Love Well by Emma Lovewell • Website: livelearnlovewell.com/Connect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)!Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more.Zero Acre | Head over to zeroacre.com/kelly and use code KELLY at checkout to claim an exclusive offer.

In today's episode, I welcome Pulitzer Prize winning journalist, Michael Moss, author of two New York times bestselling books on the processed food industry: Salt, Sugar, and Fat and Hooked. He's a frequent guest of newscasts from the CBS This Morning to the BBC, and he spent his career as an investigative reporter with the New York Times and the Wall Street Journal.Michael helps us pull back the curtain on the big business of food to understand how chemists are getting you hooked on processed products. We talk about the “blisspoint”, the power of food memory, why our biology is mismatched to our current food environment, how the food industry has controlled the diet industry, and how we can flip the switch on food giants for better health and more appreciation for the food we eat. Let's welcome Michael Moss to the show.We also cover…00:02:00 — How Processed Foods Are Engineered for Addiction• Michael’s work with the investigations group at the New York Times during 9/11• The story behind his Pulitzer Prize winning reporting on the food system and food safety• Uncovering engineering of the “bliss point” and “flavor burst” in food • Devious aspects of convenient processed food and the science behind habit• Read: Salt, Sugar, Fat by Michael Moss• The impact of food memories00:16:00 — Exploring Food Chemistry & Diet Industry Deception • Explaining how processed foods don’t have a satiety backing• Understanding the term vanishing caloric density• Read: Hooked by Michael Moss• What’s going on in flavor labs in the food industry?• The mismatch between our biology and the food environment• How Michael believes we can bring about change in the food industry • Tristan Harris of Social Dilemma: tristanharris.com• Ways that the food industry has taken control of the dieting industry00:31:00 — Changing Our Food Story: Tips for Parents & Consuming Responsibly• Michael’s advice on engaging with processed foods and their addictive nature• Get ahead of mid-day cravings • How to get kids to enjoy vegetables• Communicating and setting boundaries with kids around junk food • Creative ways to show kids that good food is slow food• Pasturebird: pasturebird.com (use code “BEWELLBYKELLY” for a discount)Resources:• Website: mossbooks.us• Twitter: @MichaelMossCConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Blood sugar regulation isn't just for a select few; it's a universal key to health, vitality, and the enjoyment of life. As humans thriving in our beautifully complex world, our goal is to be realistic, and not restrict ourselves.Today, we’re revisiting conversations with previous guests who've shared invaluable tools on how to maintain this crucial balance, helping us lead a healthier, more energetic life. The concept is simple, but the effects are profound; it all comes down to managing your blood sugar levels. Whether it's quinoa or cake, the breakdown of any carbohydrate we consume produces glucose – our primary energy source. The trick is to balance our blood sugar levels, not too high and not too low, to avoid those insulin spikes and crashes. This balance allows for consistent energy and effective fat burn throughout the day. But how do we achieve this balance? It's not about eating less or skipping meals. Rather, it's about focusing on the "#fab4" in each meal – fat, protein, fiber, and greens. This approach helps to naturally stabilize our blood sugar, offering us the gift of vitality and wellbeing. On this roundtable journey, we draw insights from previous episodes featuring brilliant minds like:• Dr. Casey Means: Level Up your Metabolic Health #103• Dr. Ben Bikman: How to Fight Chronic Illness at its Source #83• Dr. Mariza Snyder: Eating to Support Your Hormones and Blood Sugar #195• Dr. Lauren Kelley-Chew: How to use a CGM to Master your Metabolic Health #217• Jessie Inchauspe: Balance Your Blood Sugar, Feel Your Best #144 and Join the Glucose Revolution & Hack Your Blood Sugar #176We also cover…00:02:00 — Why Insulin Is the Metabolic Boss (Dr. Ben Bilkman)• Introduction to blood sugar• What is insulin and why is it produced?• Insulin’s role in the brain and brain disorders00:06:00 — Healthy Levels & Development of Insulin Resistance (Dr. Casey Means) • Why we need to keep insulin in a narrow range• How insulin resistance happens• How to become metabolically flexible• Using fat versus glucose for energy consumption• How your gut microbiome influences how your body breaks down carbohydrates00:10:00 — How to Identify if Our Insulin Levels Are Off (Dr. Lauren Kelley-Chew) • Oatmeal isn’t as good for you as you think• Symptoms of blood sugar drops• Recognizing the impacts of sugar on focus and retention• Smart food choices to feel more satisfied and balanced throughout the day• Using Levels to understand how your food is impacting blood sugar00:19:00 — Insulin’s Role in PCOS (Dr. Ben Bilkman)• Why insulin inhibits ovulation for women of reproductive age• How glucose and insulin is related to PCOS • Understanding the pivotal role of fat cells and fertility00:22:00 — Why Insulin Sensitivity & Blood Sugar Balance Is Important for Hormone Balance (Dr. Mariza Snyder)• Why it’s more common to have insulin resistance in your 40’s• Cultivating metabolic health and flexibility in your 40’s• Why blood sugar balance is important for hormone balance00:30:00 — Plagues of Prosperity: Diseases Caused by Insulin Resistance (Dr. Ben Bikman)• Read: Why We Get Sick by Benjamin Bikman • Insulin resistance causing brain disease• Impact on men’s fertility00:40:00 — Hacks For Blood Sugar Balance (Jessie Inchauspe & Dr. Casey Means)• How eating your food in the right order can reduce glucose spikes• Ideas for how to eat more veggies• What happens when you start a meal with bread or high glucose foods• Read: Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar• Why you should start your day with a savory breakfast• Benefits of food pairing for blood sugar balanceResources:• Dr. Ben Bikman, Website: pdbio.byu.edu/bikman-lab• Dr. Ben Bikman, Instagram: @benbikmanphd• Dr. Casey Means, Instagram: ‎@drcaseyskitchen• Dr. Lauren Kelley-Chew, Instagram: @drkelleychew• Dr. Mariza Snyder, Website: drmariza.com• Dr. Mariza Snyder, Instagram: @drmariza • Jessie Inchauspe, Website: jessieinchauspe.com• Jessie Inchauspe, Instagram: @glucosegoddess• Levels, ‎Website: levels.link/kelly (2 free months of membership)• Levels, Instagram: ‎@levelsConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly.BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

Today's guest is Dr. Stephen Cabral, a board-certified naturopathic doctor and founder of the Cabral Wellness Institute. He's on a mission to help people understand that there is always a reason why you have not achieved your wellness goals and that you can get well again. At seventeen, Dr. Cabral was diagnosed with a life-altering illness and given no hope for recovery. It was only after he traveled all over the world and discovered how to combine ancient Ayurvedic healing practices with state of the art naturopathic and functional medicine, did he understand how to fully rebalance the body, reenergize it with life and feel his best.In this episode, we get extra personal – decoding my own minerals and metals test to uncover strengths, and yes, areas which can be improved. Dr. Cabral and his team have seen over a quarter of a million clients; through their functional medicine, lab testing, and personalized wellness plans, they’ve helped people regain and rebalance their mind and body to recover from autoimmune issues, thyroid, fatigue, hormone, weight gain, digestive, childhood, mood, skin, and dozens of other hard to treat health conditions.Special thanks to Dr. Cabral because he hooked it up! He’s offering free minerals and metals tests to the first 100 Be Well By Kelly listeners, all you have to pay is the shipping and handling. You’re invited to visit stephencabral.com/Kelly to start your own testing journey, today.We also cover…00:02:00 — Breaking Down My Minerals Test & Tools for Stress Management• How Dr. Cabral’s own health journey in high school influenced him to get into natural health• The most important things people need to address to level up their health• Types of functional medicine tests that can inform your lifestyle changes for optimal health• Evaluating Kelly’s calcium, magnesium, sodium, and potassium levels• How minerals are related to our fight or flight stress response• Ways to reduce stress in your daily life00:31:00 — Essential Minerals for Pregnancy & What To Look For In Your Supplements• Why zinc is so important for your immune system• How to combat low iron during pregnancy • Pulling back the curtain on prenatals: most important minerals and how to get them• How the mineral deficiency in food supply can impact our electrolytes• Why most people need more magnesium• What to look for in your supplements• Can you get everything in one supplement?00:43:00 — Decoding My Heavy Metals Test & Tips for Detoxing Safely & Naturally• Looking at Kelly’s heavy metals test: lead, mercury, cadmium, arsenic, and aluminum• Why you should be weary of rice-based products• Hume Supernatural (use the code KELLYPODCAST for 15% off your first order.)• How to naturally do a heavy metal detox• Equilife heavy metal detox: equi.life/products/heavy-metal-detox• The ideal time to detox if you’re pregnant or nursing• How to lower mercury and aluminum levels• Omega-3 supplementation for all women• The Big 5 functional medicine tests and how they can help you feel your bestResources:• Website: stephencabral.com• Minerals and Metals Test: stephencabral.com/Kelly (first 100 people only pay for s&h)• Read: The Rain Barrel Effect by Dr. Stephen Cabral• Podcast: The Cabral Concept• Instagram: @stephencabral• Twitter: @stephencabral• Facebook: @drstephencabral• YouTube: @stephencabralConnect with Kelly:• kellyleveque.com• Instagram: @bewellbykelly• Facebook: www.facebook.com/bewellbykellyBe Well By Kelly is produced by Crate Media.Mentioned in this episode:Zero Acre | Head over to zeroacre.com/kelly and use code KELLY at checkout to claim an exclusive offer.BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.