Ep. 1035 | Creating Greater Sexual Connection & Satisfaction with Dr. Nicole McNichols

Dawn shares her deeply personal journey of healing from childhood trauma, mental illness in her family, and her transformative path through forgiveness, acceptance, and self-love. This episode explores the power of vulnerability, emotional resilience, and holistic wellness. Chapters 00:00 The Journey of Writing 'The Big Silence' 02:57 Mother-Child Relationships and Acceptance 06:07 Transforming Trauma into Strength 08:54 Navigating Abandonment and Trust in Relationships 11:59 Healing Through Therapy and Self-Discovery 14:49 Building Healthy Family Dynamics 17:45 Redefining Motherhood and Personal Choices 20:29 The Influence of Family on Fitness Journey 22:58 Building a Fitness Brand: Tone It Up 25:32 Authenticity and Sharing Personal Stories 28:53 Navigating Fear and Anxiety 30:49 Establishing a Healthy Routine 34:07 Healing Relationships and Personal Growth 37:21 A Message of Hope and Healing Sponsors FATTY15  OFFER:  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water. Karena Dawn Resources Book:  The Big Silence: A Daughter's Memoir of Mental Illness and Healing   Website:   karenadawn.com Social: IG: @karenadawn  Bio:  Karena Dawn is a co-founder of Tone It Up, the leading women’s fitness community, the founder of The Big Silence, the mental health nonprofit foundation, and host of The Big Silence Podcast, a leading mental health and self-development podcast.  Karena has authored several books focused on fitness, wellness, and personal growth including New York Times bestseller Tone It Up: 28 Days to Fit Fierce, and Fabulous, Balanced and Beautiful: 5-Day Reset for Your Body, Mind, and Spirit, and The Big Silence: A Daughter’s Memoir of Mental Illness and Healing. In her memoir, Karena shares her personal story of growing up with a mother suffering from severe mental health issues and schizophrenia, her own struggles with depression and addiction, and her path to healing and self-discovery.  Karena has been featured on Good Morning America and Tamron Hall, and in People, Shape, Oprah, Parade, Business Insider, E!, and in Forbes for creating a “fitness empire.” She was also named on the Create & Cultivate 100 list honoring women who are masters in their field. She has also headlined the POPSUGAR Play/Ground Festival, has been a keynote speaker at the PoWer Up Women’s Conference, is a regularly featured speaker and instructor for TED Women, and is a mindful meditation coach for Chopra Global. 

is here—and with it comes a natural invitation to reset. After the heaviness of winter, April brings a shift. More light. More movement. More possibility. You may already feel it—the urge to open the windows, eat lighter foods, spend more time outside, and refresh your routines. This month’s Power Hour is all about aligning with that energy, supporting your digestion, energy, and overall glow from the inside out. Listen to the Episode Tune into the full April Power Hour episode on Apple Podcasts or Spotify. Episode Chapters 00:00 Spring Awakening: Resetting Your Energy05:05 Nourishing Foods for Spring09:46 The Power of Herbs and Spices14:55 Cleansing and Detoxing for Vitality19:37 Emotional Well-Being and Letting Go24:45 Connecting with Nature and Light29:46 Spiritual Growth and Inner Light Food: Lighten, Nourish & Support Your Microbiome Spring is nature’s cue to simplify and refresh your plate. As lighter greens and fresh produce come into season, your body naturally craves foods that feel more hydrating, cleansing, and easier to digest. This is the perfect time to lean into raw and lightly cooked meals, fiber-rich vegetables, and vibrant plant diversity. One of the most supportive shifts you can make right now is simple: rotate your greens. Different leafy vegetables provide different minerals and help strengthen your microbiome. Seasonal Solluna Recipes Dharma's Kale Salad is fresh, green, and full of vitality—the definition of spring eating. It feels light, energizing, and deeply nourishing. Probiotic Beauty Slaw for Optimal Digestion and Healthy Skin beautifully ties together digestion and skin radiance, making it a perfect inside-out beauty recipe for this season. Oil-Free Basil Lover’s Dressing is a fresh, herb-forward addition to bowls, salads, and vegetable dishes when you want something that feels bright and spring-forward.  Why These Foods Work A 2024 review published in Biomedicines noted that a diet rich in nitrate from leafy and root vegetables has cardioprotective benefits, largely through nitric oxide pathways. This helps explain why spring foods like arugula, spinach, and beets can feel so naturally energizing and seasonally aligned—they support circulation and oxygen delivery. Body: Cleanse, Move & Re-Energize Spring is a natural time to get things moving again. After winter’s heavier patterns, your body benefits from gentle cleansing and more consistent movement. This does not have to mean extreme routines. It simply means supporting your body so it can function the way it was designed to. Focus on fiber-rich foods, hydration, cleansing support, and daily movement. A 2025 systematic review and meta-analysis published in Sports Medicine found that brief “exercise snacks,” or short bursts of movement throughout the day, can improve cardiometabolic health. This is such a grounding reminder that vitality does not always require long workouts. Even a short walk, a few flights of stairs, stretching between tasks, or playing outside can help break up stagnation and create more physical energy throughout the day.  This kind of movement supports digestion, circulation, and momentum—without the drama of an all-or-nothing mindset. A very welcome plot twist. Emotional Well-Being: Let Go & Invite in Lightness Spring is a season of release. If you want to feel lighter, it’s not just about what you eat—it’s also about what you keep carrying. This is a powerful time to clear clutter from your home, your schedule, and your inner world. Start by cleaning out your fridge and pantry, refreshing your environment, and letting go of items you no longer use. Physical clutter can create emotional heaviness. When you clear it, you create space. One of the most powerful emotional resets this season is simply stepping outside with presence. A 2022 trial found that people who took “awe walks” experienced greater increases in positive emotions and greater decreases in distress over time. This supports the idea that mindful walks in nature can help awaken joy, ease emotional weight, and create a stronger sense of inner brightness. Walk without your phone if you can. Notice the light, the color, the breeze, the trees waking back up. Let yourself be impressed by life again. Spiritual Growth: Return to Your Inner Light As the outer world brightens, it is a powerful time to reconnect inward. Spring carries an awakening energy, and when you create stillness, you can feel it more clearly. Daily meditation, time in sunlight, quiet reflection, and presence in simple moments all help support that connection. When the mind settles, your deeper self naturally comes forward. Not forced. Not chased. Just revealed. Even a few minutes a day can support more patience, more clarity, and greater emotional resilience. Your Spring Reset Starts Now This season isn’t asking you to do more. It’s inviting you to align more. Eat lighter.Move more naturally.Spend time outside.Let go of what no longer serves you. Because when you create space, something powerful happens: you stop chasing energy and begin to feel it return. Special Offers ANIMA MUNDI Anima Mundi is offering Feel Good Podcast listeners their largest discount of the year. Treat yourself or a friend to some soothing self-care at AnimaMundiHerbals.com and use the code SOLLUNA20 for 20% off your purchase. DETOXY  Use the code PODFAM15 for 15% off your entire order.

Description In this episode, Kimberly sits down with eco-therapist and author Clara Schroeder to explore the powerful connection between nature and our mental, emotional, and physical well-being. From the calming effect of natural environments on the nervous system to the role nature plays in cognitive development and resilience, this conversation uncovers the science behind why we feel better when we reconnect with the natural world. Clara shares how modern, fast-paced lifestyles filled with screens, stress, and constant stimulation can leave us feeling disconnected, and how even small, intentional shifts can begin to restore balance. Whether it is stepping outside for a mindful walk, bringing natural elements into your home, or simply noticing the sky, these simple practices can have a profound impact on mood, clarity, and overall health. Together, Kimberly and Clara also explore the deeper emotional and spiritual layers of our relationship with nature, including how it can support healing, self-awareness, and a greater sense of connection. Even if you live in a busy urban environment, this episode offers accessible, practical ways to bring more nature into your daily life, helping you feel more grounded, present, and aligned. Episode Chapters 00:00 Clara & Kimberly 00:01 The Healing Power of Nature 06:02 Color and Nature: A Path to Mindfulness 12:09 The Relationship Between Humans and Nature 20:20 Navigating the Ecological Crisis 27:46 Creating Nature Altars for Connection 35:43 Social Justice and Nature Connection Sponsors ANIMA MUNDI Anima Mundi is offering Feel Good Podcast listeners their biggest discount of the year. It is the perfect time to treat yourself, or someone you love, to grounding and nourishing self-care. Use code SOLLUNA20 for 20% off your purchase at AnimaMundiHerbals.com. FEEL GOOD SBO PROBIOTICS+ Support your gut, digestion, and overall well-being with Solluna’s Feel Good SBO Probiotics, a daily favorite for foundational wellness. Use code PODFAM15 for 15% off your entire order at mysolluna.com. Clara Schroeder Resources  Book:  Re-Nature: How Nature Helps Us Feel Better and Do Better Website: claraschroeder.com  Bio: Clara Schroeder is an Ecotherapist, speaker, and author at the intersection of climate and mental health. Her book, Re-Nature, offers a powerful roadmap for cultivating sustainable wellbeing in a rapidly changing world, bridging neuroscience, nature, and practical resilience strategies for modern professionals. With a Master's in Psychology and Education from Columbia University, and certifications in Co-Active Coaching and Ecotherapy, Clara helps high-achieving leaders and medical professionals build the mental resilience they need not just to succeed, but to thrive. Her workshops, retreats, and one-on-one programs combine evidence-based tools with deep compassion, creating space for transformation that’s both personal and planetary. Having lived in eight countries and fluent in four languages, Clara brings a rare global lens to her work. She’s collaborated with organizations like Microsoft, UCSF, and Terumo Neuro, delivering nature-based wellness programs and burnout prevention strategies in some of the world’s most high-pressure environments. At the heart of her mission is a commitment to reweaving the connection between human wellbeing and planetary health. Whether guiding a corporate retreat in the redwoods or speaking on resilience in frontline healthcare, Clara creates warm, inclusive spaces where growth feels possible  and deeply human. TRANSCRIPT Disclaimer: This is an automated transcript and may contain occasional errors or minor inaccuracies. Kimberly Snyder (00:01) Welcome back to our show. Clara, thank you so much for being here with us today to chat about nature and re-naturing. Clara Schroeder (00:10) Thank you, Kimberly. I’m happy to be here. Kimberly Snyder (00:13) You’re catching me just a day or so after coming back from our farm, Clara. We were chatting a little bit before the show, and I find it very powerful. I’m very humbly grateful that we get to spend time in a very wild place. Even where I live on the mainland, we live in the mountains. Not everybody has that opportunity, which we’ll talk about on the show today—tips and tools to support people. But it’s the feeling of revival. There’s a feeling of wilding, of fullness. It’s kind of hard to put into words. If you could share a little bit, maybe from your expertise and your experience—you counsel people, and what is the word we use? Clara Schroeder (01:03) Ecotherapy. Kimberly Snyder (01:09) Ecotherapy. Yes. Maybe just to start us off, could you share a little bit of the grounded science behind it? I know many of us feel good when we’re in the woods or in the sunshine, but from checking out your book, I know there’s quite a bit of science behind it—cognitive development in children and so much more. Maybe we’ll start there. Clara Schroeder (01:21) Yeah. The science behind why nature is so important is becoming more and more accessible, which is really important in helping spread this message. We know that nature in an office building—even just having plants indoors, whether they’re real or fake—can boost productivity, creativity, and collaboration for employees. I think it’s by around 6 percent, and this comes from the Harvard Business Review. There have also been studies showing that people in hospitals who can see trees, or even have a TV showing a waterfall, heal faster and feel better. Their hope for recovery is higher. Those are some of the basic statistics I think of first. But in terms of what nature does to our brains, we live in an overly digitized world, right? We’re always single-focused, overloaded, and receiving constant input from our phones, media, news, and everything else. Nature operates on a different rhythm. It’s more connected and interconnected. There’s something in nature that we don’t really get in technology called fractal patterns—rhythmic repetition in structure. That is incredibly soothing to our psyche and our minds. Nature as a whole helps shift us out of sympathetic nervous system activation and into parasympathetic regulation. It also provides a sense of safety. The amygdala can relax because it can predict what’s coming next. If you’re walking through the woods, you know there will be trees. If you’re on a beach, like you were in Hawaii, you know there will be water and sand. You can relax into the landscape. Compared to the constant consumption of information in our daily lives, that is so healing, and it’s something that gets overlooked. Kimberly Snyder (03:35) Can you talk a little bit about the role of color? I know you touch on this in your book when you give tips for people who don’t have access to living on an island or in the forest—how they can bring nature’s colors in and some of the benefits. Clara Schroeder (03:43) Yeah, for sure. I think green, as a color in itself, is really powerful. There are studies showing that if you look at something green—and it has to be something natural, so it could be an indoor plant for people living in a city, or a terrarium—it can have a regulating effect. I had a client once who built a little terrarium in her home during winter. She had limited mobility, so for her, that was a form of play. That was nature inside the home. Basically, if you look at the color green for two minutes without distraction, it can reduce cortisol levels in your blood and help you regulate and feel more grounded. A lot of this comes back to mindfulness and paying attention. There’s also something people call a “color walk,” which is like a mindfulness-based walking meditation where you intentionally look at the colors and textures of nature around you, even if you live in a city. For people living in the city, you can usually still see the sky. Even just acknowledging that—what color is the sky today? What do the clouds look like? Can you sense the oxygen being released from whatever plant life exists around you? Because if you didn’t have those trees or plants, you wouldn’t be breathing. Oxygen is our breath. That’s part of the interconnectedness I encourage people to lean into when they don’t know where to start. Just look up at the sky if you can’t see a park nearby, or take a walk to a park. Kimberly Snyder (05:33) It’s so funny because I’m naturally really drawn to color in the environment and also in what I’m wearing, Clara. My husband was teasing me today because I’m wearing this bright blue sweater, and he said I looked like one of the Muppets. I said, “That’s funny, because to me the blue is the sky, it’s the ocean—that’s what I associate it with.” But people do have different connotations. I wonder how this shows up, let’s say, with seasonal affective disorder. I used to live in New York City, and it was very challenging for me not only to not have sunlight for a long time, but also to feel really cooped up. There’s a natural rhythm to nature where it’s not green all the time, unless you happen to live in California or Hawaii. There are the seasonal colors of fall and then more whiteness if you live somewhere snowy. Do you feel like moving with those natural rhythms inside your space to keep the connection is powerful? Or is it more helpful to restore green year-round no matter what’s happening outside? Clara Schroeder (06:48) I think it depends a little bit on where you’re at in life and what you’re needing. I don’t like to give a one-size-fits-all answer because everyone is different. But what’s most important is understanding the cycles—the cyclical nature of nature and of us as humans, because we are such a big part of nature and the ecosystem, even though we often live as if we’re not. If the trees outside have dropped their leaves because it’s winter or late fall and everything is going dormant, that matters. We have bears here in Northern California, and they’re sleeping and hibernating this time of year. Even just acknowledging that the seasons are here to help us can be powerful. They’re cues that help us slow down and rest. Then we ramp back up as spring comes, as blossoms and flowers return. Just acknowledging that shift is important. At the same time, if you’re in a super demanding job—like in New York City, where I also lived during grad school—and you need more vitality, then tools like sun lamps or UV lights that mimic sunlight can help. People in Northern Europe, for example, don’t get sun for a long time each year, so this can help support energy levels. You can also bring in more plants and more greenery, as long as you’re also acknowledging that maybe you need to slow down a little in winter. Maybe take some time off if you can, or do a little bit less, so you’re matching the energy outside of yourself. Because if we’re go, go, go all the time, and winter and fall come by and we don’t slow down, we burn out. I see that all the time—people going full-throttle into the new year and then crashing by late February or early March. Some of that could be avoided if we gave in a bit more to what’s happening in the natural environment. Kimberly Snyder (09:10) What you’re describing is so in tune with Ayurvedic medicine, which I’ve studied for many years, and this wisdom of tuning in with the elements. The Pancha Mahabhuta theory is the five elements in our body and the five elements in nature. Like you said, there’s a different rhythm to winter and then this more outward, rajasic expression of summer. So instead of overriding nature, we can feel that flow. Going back to Hawaii for a second, Clara, one of the things I love is how communal it is. My kids go to the playground every day and play with local kids. I’ve gotten to talk with some amazing local Hawaiian families who’ve been there for many generations. I was talking to this dad named Freddie, and he was speaking about the sacredness of where we are. He was talking about the energy in the stones—the lava rocks are very sacred to Hawaiians—and in the trees. I’ve encountered that in Shinto and in other cultures in Japan as well. Can you speak a little bit about how someone who feels disconnected from nature—in this screen-centric world, especially if they live in an urban environment—can start re-fostering that connection? Maybe it doesn’t have to be on the level of hugging rocks and trees, but how do we reconnect with that reverence and that intelligence? We are not divorced from it. No matter how we live or where we live, there is that intrinsic deep connection. Clara Schroeder (10:40) Yeah, I totally agree. And as a side note, when I think of rocks, I think of forest bathing. I’ve gotten to practice it, though I’m not an expert. A rock can be such a grounding place to let your burden rest. I’ve invited people, or been invited myself, to sit on a rock if they’re drawn to it and ask if the rock can carry some of that burden for them. There’s so much we can do with the elements. And that’s part of why I called the book Re-Nature. It’s about reverence, reciprocity, relationship, and reconnection—all the words you were using. I think those are so vital in our world today. I’ll be more specific and talk about the Westernized world, because I want to acknowledge that many Indigenous cultures—Native American cultures in the U.S. and Indigenous cultures globally—still have this built into their spirituality and daily life. In the Westernized world, part of the process is remembering that your body is at least 70 percent water, that the air you breathe comes from the trees, that every time you have tea, water, or coffee, those leaves or beans came from somewhere—from a specific soil, a specific climate, and human hands that helped bring them to you. It’s really about tuning in more to what’s right in front of us. There’s an example in the book about walking through Central Park with a friend. We were talking, and I stopped because a pigeon was taking a bath in a puddle. I said, “Look, the pigeon is taking a bath.” And she said, “Clara, how did you even notice that?” For me, that kind of noticing is natural because I was raised to appreciate those little moments. And then those moments can create spontaneous awe—sometimes what’s called kamamuta—a spontaneous feeling of joy, love, and connection that can happen in nature or elsewhere. All of those ways of paying attention, leaning in, and relating to the more-than-human world matter. It’s not just “nature.” It’s more than human. We live in such a dominant human perspective all the time, but really, we’re just guests on this planet and on this land. Kimberly Snyder (13:39) I know what you mean, and I feel like there are powerful messages beyond words. We talk about communication that happens nonverbally. For example, just last week I was hearing how many birds there are where we are. We’re very close to the wild part of the island—about 80 percent of it is uninhabited by humans and there are no roads. We’re right on the edge of that. There are hundreds of birds and roosters. I had this deep spiritual lesson from them. Those birds are just being themselves. They’re not trying to be something else. They’re not worrying about how they’re perceived or what the other birds think. There’s a purity in their call—it comes from their heart, from deep inside of them. The same with the bullfrogs, the same with all the creatures. There are such lessons in that, because I think as humans, so much of our time and energy is spent worrying about how we appear—our masks, our identities. Nature puts us in this place of authenticity. It’s like a hug saying, “Just be who you are.” And it’s very refreshing, isn’t it? Clara Schroeder (15:18) Yeah. I appreciate everything you’re saying. There’s also a rawness to nature. It can be wild, intense, and even violent, but also soft, inviting, and welcoming. It reflects all parts of humanity, too. I think acknowledging that mirror is really important. Kimberly Snyder (15:38) Yes. Two things come up when you mention that. It’s not always soft, and there is a wildness to it. We humans want to control things because it makes us feel safe. Otherwise, fight-or-flight gets triggered. But that’s the fallacy—we don’t actually control everything. A couple of weeks ago, I was hiking with my sons here on the mainland. I had such a traumatic moment that I’m still processing. They were ahead of me, and I was taking a picture. Right off the trail was a baby rattlesnake. They didn’t see it. I’m always saying, “Be on the lookout, be on the lookout.” When I saw it, my face froze. I was trying to tell them to go the other way, but their instinct was to run back toward me. The snake didn’t move and everything was fine, but then of course I went and researched that a snake can seem asleep and still strike half its body length. I started having all these horrible thoughts and fears. We talked about it afterward and I said, “Mama will always walk first.” But there is a wildness when you go out and don’t control everything. And then the other part, Clara, is the story in your book about fire trauma. I have fire trauma. We saw fire coming over the ridge. Our boys’ school was taken. The fire came from three directions within half a mile of our house. So even to this day, turning on our gas stove to make tea, or adding fire to our fireplace, can activate something in me. So there’s trauma. It’s a big topic, but while we can heal in nature, nature can also create its own forms of trauma if we’re trying to live a life of control and then realize so much is out of control. Clara Schroeder (17:11) Thank you for sharing those experiences. I think what you’re describing is something a lot of people can relate to at this point. Many people have some kind of trauma related to a natural disaster—or climate disaster, as some people prefer to call it. Then there’s also the danger of recreating outdoors and not being able to control the environment. That gets reflected back to you. So the question becomes: can you recreate within a threshold that feels comfortable? I would never take a client with no outdoor experience onto a remote trail. I’d stay in an urban park. It sounds like you were aware of the dangers that could be present, and then it becomes a matter of education and adapting. And it happens. It’s part of nature. It’s raw and wild. In terms of healing the relationship, I’m always interested in how people are relating to nature. With climate disasters accelerating and natural disasters becoming more common, yes, we are resilient, and I can talk about resilience a lot. But we also have to acknowledge what is happening to our relationship with nature. It becomes easy to demonize it and personify it—to say, “Nature is fighting back,” or “Nature is aggressive,” or “Nature is trying to destroy us.” When you’re in a trauma state, that’s easy to do. You’re projecting your fear and experience outward, and that’s a completely normal human reaction. I remember interviewing a hurricane survivor who told me, “I’m looking forward to the day, if there is one, when I can swim in this river again”—the same river that had taken so many lives and homes. Six to eight months later, she emailed me and said, “Today was the first time I went back into the river with my son.” They did it carefully, with precautions, because there were still submerged obstacles. But reconnecting with something that had also been destructive was incredibly meaningful. I don’t have all the answers. I don’t have easy solutions. But I invite people into a non-dual lens—a non-dualistic perspective where it doesn’t have to be good or bad. There’s a gray area. How do we live in a world with accelerating ecological crisis, while also recognizing that we are finding solutions through technology and through fields like ecotherapy that can support communities in building resilience? Kimberly Snyder (20:52) Yes. And for me, it’s empowering to know we don’t control everything, but our daily choices do matter so much. How we eat, for example. The products we use. It breaks my heart every time I see pictures of the Brazilian rainforest being torched every day, largely because of cattle farming, and then also because of GMO soy grown to feed the cattle. My family except for my husband happens to be plant-based because it feels like a lighter load spiritually and physically. I teach this to my children, and they are very connected to animals. That part lands with them. But I also explain a little bit about deforestation. Again, we don’t control what corporations are doing on a larger scale, but we can educate ourselves and ask how we can tread a little more lightly on the earth—with reverence and care, not just from the perspective of “this is what I want” or “this is what tastes good to me,” but with more of that oneness and awareness. Going back to the healing and the practical side of things, I’ve seen you share micro-shifts people can make. Let’s say someone spends a lot of time indoors in the city. They go to the gym, they go to a co-working space or an office, or they work from home. Other than taking vacations into nature, what are some tangible ways they can start bringing in that energy and that connection? Clara Schroeder (22:51) I always encourage people, if they can, to go for a walk either in the middle of the workday or after work because it breaks up the monotony of grinding all day. By then, your creative brain is usually shut down. If you’re able to walk, even in an urban environment, just going for a walk, breathing fresh air, and paying attention can make a huge difference. It’s always about opening your mind to what else is there. Can I put my phone on Do Not Disturb for 20 minutes? A 20-minute walk outside three times a week minimum can do a lot for your mental and physical health. There are also studies showing that if you go for a walk after work, you’re more productive the next day. It’s not always about productivity, but it is relevant. Other than that, even just waking up in the morning and acknowledging the weather can help. I’m the type of person who has to see outside when I wake up. I need to know what’s happening. It helps orient my body, mind, and heart. What kind of pattern am I seeing in the weather, the trees, or whatever is happening where I am in the world? And then I check in with myself. How does that make me feel? If it’s winter and I haven’t seen the sun for a week or more, what can I do to support myself? Can I eat a little more seasonally? What winter dish would make me feel warm and nourished? How can I adapt to what’s happening without letting it consume me in a negative way? My good-morning ritual is to check in with the weather, check in with myself, and express gratitude for what I’m having for tea, coffee, or breakfast. Can I think about all the interconnected ways that food got to me? And then is there an intention around how I’m living? I see this all the time with friends and clients: work comes first. And I get that you have to survive in the world. But can your body be a vessel for connecting with nature? Can it be a vessel for seeing something outside yourself? It could literally be your houseplant. I don’t care if it’s a houseplant—there’s no judgment. I talk to my houseplants all the time because they’re alive, just like we are. That can be a starting point. And then maybe you begin noticing birds. Maybe you start looking for wildlife. I think of Central Park in Manhattan there’s so much wildlife there, from raccoons to turtles to hawks and owls. You just have to look for it. Once you widen your mind and perspective to the more-than-human world, and remember that you belong to it too, things begin to shift emotionally and physically. Kimberly Snyder (26:13) I love that. These are such simple, accessible ways we can bring in nature. Something else I love to do and you mention this in your book—is the idea of a focal point or altar. “Altar” can sound very spiritual, but it can also simply be a place where we gather energy. My kids go to a Waldorf school, which is so beautifully attuned to nature and the inner child. It’s magical. I’m a huge fan of Waldorf. There are always different altars on their tables with natural objects and little seasonal gatherings from nature. I think that’s something powerful we can do no matter where we live. Even in a big city whether you live in Houston, Chicago, New York, London, or wherever—you can gather twigs, acorns, stones, or shells and place them somewhere you’ll see them, like in your kitchen. You can build a simple nature altar in your home. To me, that’s a way for reverence and focus to remain in your space no matter where you live. Clara Schroeder (27:52) Absolutely. I love altars. They can also remind you of places you’ve been and let you keep a piece of that place with you. If it’s a seashell you collected when you were feeling really good, can you tune into that energy before you start your day? Or at the end of your day? A visualization exercise can help people remember a place in nature they love and reconnect to how they felt there. I think an altar or a meaningful object can do something similar for our energy body. Kimberly Snyder (28:41) So if someone is experiencing stuckness maybe they’re trying to work through trauma from childhood, violence, or something else how can being in nature, perhaps alongside other therapies, help rebalance or release stuck energy in the body and mind? Clara Schroeder (29:07) I believe that when we work intentionally with nature whether on our own or with a guide nature mirrors things back to us. If I’m working with a client who feels stuck, or is experiencing flashbacks or memories, there’s often something in the environment that stands out to them. It might be a spontaneous nature event a hawk flying overhead, leaves on the ground, or some element in the landscape they’re drawn to. We naturally create meaning. That’s part of being human. We are relational beings. So nature provides a container where a person may suddenly notice that something in their body shifts as they relate to what they’re seeing outside. Compared to therapy or coaching in an office or over Zoom, there’s a different kind of input from the environment something outside ourselves that helps us reconnect not only with ourselves, but with something bigger as well. That relationship can be incredibly powerful. It can help something shift, evolve, and become unstuck. Kimberly Snyder (31:06) I think it’s also working with the elements. Whether we’re conscious of it or not, there’s a subconscious rebalancing that happens. You mentioned stones. I know for me, if I go into the desert, there’s just such groundedness and quiet. Usually I think I’m not really a desert person because I love the lushness of the jungle. But when I go to the desert, a different message comes through. It’s stark and clear. It’s like a mirror. I look more deeply at myself and my shadows. Then the nurturing, watery flow of the island supports in a different way. From an Ayurvedic point of view, so many of us are in vata there’s a lot of air and movement. We can feel spacey, anxious, overwhelmed. So that kapha energy of sitting on a rock, sitting on the earth, or grounding into something heavier can help create those shifts you’re talking about. Clara Schroeder (32:05) Yeah. And along with that, I invite people, when they’re home, to walk without socks or shoes if they can. It’s best to walk on soil or grass, but that’s not always accessible. Still, even letting your toes directly touch the ground helps. It’s a simple at-home way to ground if it’s warm enough, if it’s clean enough just walk barefoot and plug into that greater ecosystem, that deeper energy beneath you. Kimberly Snyder (32:42) That’s beautiful. And we know there’s so much research on grounding, ions, and electromagnetic frequencies. It feels so good. It’s always nice when the science confirms what we already feel experientially. Clara Schroeder (32:45) Yeah, it really is. And I’ve seen more interest in this work over time. The movement is growing. People are starting to tune in and realize these things matter. I once gave a talk at a big biotech company. I was in a room with huge floor-to-ceiling windows, and all the blinds were shut. I said, “First things first—those blinds need to come up, you guys.” There were plants outside. You could see nature. We’re so conditioned by the way we live and operate in this human-centric world, but there are so many ways we can start expanding beyond that. Kimberly Snyder (33:55) It’s surprising, isn’t it? And a little sad. There are so many ways we can become disconnected. When we’re away from our true nature—literally—we don’t feel as peaceful or as whole. I also think it affects our views of beauty. When you go into nature and see a gnarled tree or branches going in all different directions, there isn’t this idea of perfection or the glossy sameness that gets imposed on women today. There’s a naturalness there. I think it helps us accept our own natural beauty. Clara Schroeder (34:35) Yeah. I think it’s an invitation into self-acceptance, self-compassion, and even self-love—which, for some of my clients, can feel like a stretch. Nature doesn’t pretend. It doesn’t mask. Sometimes birds in mating rituals make themselves look especially beautiful, but in general, nature just is. And there’s something really healing in that. Kimberly Snyder (34:56) As time goes on, I find the people I see as most beautiful are the ones who are most authentic and most themselves in their own natural skin. That doesn’t mean they can’t wear makeup or do whatever they want—it’s not about that. It’s more about ease. That ease. So thank you so much, Clara, for chatting with us today. Is there anything else we didn’t cover that you’d like to share with our community about your philosophy or your new book, Re-Nature? Clara Schroeder (35:51) I think we covered a lot. I just want to acknowledge that some people—including myself—have had a lot of privilege in being able to access these spaces. I can’t talk about this work without acknowledging the social justice components that come with anything environmental. I want to help create more equitable access to nature, because not everyone has the same opportunities, safety, or history when it comes to being in outdoor spaces. That matters, and it needs to be part of the conversation. Kimberly Snyder (38:34) Thank you for bringing that up. I know you cover that in your book as well, so thank you for acknowledging it. And also, the oneness, the wildness, the energy in nature belongs to all of us. We are all underneath the same sky. We are all one. That energy runs through everyone and every part of nature. That’s such a powerful message, and one that can help decrease separation in the world. Clara Schroeder (38:46) That’s the goal. Kimberly Snyder (39:01) Thank you so much, Clara, for sharing your wisdom with us and for your new book, again called Re-Nature: How Nature Helps Us Feel Better and Do Better. Tell us where we can find out more about your work and where we can get your new book. Clara Schroeder (39:19) Thanks for having me, Kimberly. I have a website, claraschroeder.com. I’m on Instagram, and I have a Substack—I’m sure you’ll link those in the show notes. The book is available on Amazon and at Barnes & Noble in the U.S. It’s also available through pretty much any local bookstore, which I always encourage people to support. Some independent bookstores here in California carry it in person, and if your local bookstore doesn’t have it, they should be able to order it for you. Kimberly Snyder (39:49) Amazing. Support the locals. Well, thank you so much, Clara. We’ll link all of Clara’s resources in our show notes at mysolluna.com, with two Ls. I encourage you to share this episode with anyone you think would benefit—anyone who could use a little more nature or connection to nature in their lives. You never know how you might spark or re-spark that deep connection, which can truly improve someone’s life. I’m also on social at @_kimberlysnyder. I’ll see you all back here in just a few days. Until then, take great care and sending you all so much love.

this insightful interview, Dr. Tara Narula shares her holistic approach to resilience, emphasizing the importance of love, purpose, and mental health in healing and well-being. Discover practical tools and inspiring stories to cultivate resilience in everyday life. Chapters 00:00 The Heart's Holistic Journey 02:58 Mind-Body Connection in Cardiology 05:57 Understanding Stress and Its Impact 08:57 Acceptance as a Tool for Resilience 11:59 Resilience: A Personal Journey 14:54 Finding Meaning in Adversity 18:05 The Role of Exercise in Resilience 20:51 Reframing Denial as a Tool 23:10 Resilience and Upbringing 26:18 Teaching Resilience to Children 29:00 Mental Health and Physical Healing 30:00 The Importance of Social Connections 31:47 Stress, Inflammation, and Health 33:12 Finding Purpose in Life 36:47 The Power of Love and Connection Sponsors:  FATTY15  OFFER:  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout.   LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water.   Dr. Tara Narula Resources:  Book:  The Healing Power of Resilience: A New Prescription for Health and Well-Being  Website: www.simonandschuster.com/authors/Tara-Narula/189123064 Instagram:  @drtaranarula Bio: Dr. Tara Narula is a board-certified cardiologist at Lenox Hill Hospital in Manhattan, associate professor of cardiovascular medicine at the Zucker School of Medicine, Hofstra/Northwell, associate director of the Women’s Heart Program at Lenox Hill Hospital and director of communications for the Katz Institute of Women’s Health. An award-winning journalist, she is also the current Chief Medical Correspondent for ABC News and a former NBC News Medical Contributor, CNN Medical Correspondent and CBS News Senior Medical Correspondent. After graduating from Stanford University, she founded her own small business before getting her medical degree at USC Keck School of Medicine. She completed her residency in internal medicine at Harvard University/Brigham and Women’s Hospital and her fellowship training in cardiology at New York Presbyterian-Weill Cornell Medical Center. She currently sees patients in her outpatient practice as part of Lenox Hill/Northwell Health. She is a fellow of the American College of Cardiology and serves as a national spokesperson for the American Heart Association. She lives in New York City with her husband, who is also a physician, and her two daughters. 

This Episode In this episode, Jenna Free shares her insights on ADHD, highlighting the importance of nervous system regulation, the role of mindset, and practical tools for managing symptoms. Whether you're diagnosed or self-diagnosed, this conversation offers compassionate, science-based guidance to help you find balance, increase productivity, and enjoy life more fully. Chapters 00:00 - Introduction to Jenna Free and the focus on ADHD and nervous system regulation 02:19 - Differentiating ADHD from anxiety and overwhelm 02:36 - Brain differences in ADHD and retraining the brain 03:16 - How a neurodivergent brain navigates a neurotypical world 04:17 - The relationship between dysregulation, fight or flight, and ADHD symptoms 05:10 - Personal experiences with regulation work and ADHD paralysis 06:44 - Medication use and regulation work as complementary strategies 08:52 - How dysregulation affects focus, attention, and energy 10:19 - Heart coherence and emotional regulation strategies 11:14 - Living in potential versus reality and grounding exercises 13:15 - The impact of thoughts, beliefs, and regulation on neurodivergent brains 14:20 - External stress, capitalism, and regulating inside regardless of external circumstances 15:37 - Parenting with regulation, handling stress at home, and modeling calm 16:42 - Genetic predisposition and family influence on ADHD 18:38 - Tools for nervous system regulation: physical, mental, and behavioral approaches 20:57 - Recognizing signs of dysregulation and how to interrupt rushing and hyperactivity 22:10 - City life, stress, and the importance of body awareness 23:16 - Managing black-and-white thinking and cultivating nuanced, flexible perspectives 24:51 - The connection between regulation, intuitive heart-led decision making, and psychological flexibility 27:09 - Swinging between extremes and creating sustainable momentum 28:25 - How regulation improves parenting, energy, and capacity for joy 30:33 - Addressing childhood ADHD and parenting strategies to create calm 33:00 - Handling late arrivals calmly, modeling non-judgmental behavior 35:23 - Moving past judgment through neutral thinking strategies 36:18 - The role of perception and interpretation in regulation work 37:37 - Benefits of regulation for productivity, peace, and overall life enjoyment 38:55 - Overcoming guilt and shame as barriers to regulation and growth 39:49 - The internal tug-of-war in regulation and patience through the process 41:37 - Timeframes: immediate relief and long-term growth 42:53 - Jenna's book, "The Simple Guide to ADHD Regulation," and resources for further learning Sponsors FATTY15  OFFER:  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout.   LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water. Jenna Free Resources Book:  The Simple Guide To ADHD Regulation: The Secret to Finding Balance, Getting Things Done, and Enjoying Your Life  Website: adhdwithjennafree.com TikTok: @adhdwithjennafree  Instagram: @adhdwithjennafree  Podcast: ADHD with Jenna Free  Bio: Jenna Free is a counselor (CCC) for ADHD with ADHD. She specializes in working with the ADHD brain to get it out of fight-or-flight and into working its best, while honoring neurodivergence and all of our uniqueness. She has a focus on helping people with ADHD live a more enjoyable while also being more productive.  Diagnosed with ADHD at 32 while raising two kids and earning her master’s degree, Jenna hit a breaking point when her usual coping mechanisms stopped working. Moving between extreme highs and debilitating lows, she discovered that ADHD itself wasn’t the biggest burden, but living in survival mode was. After hundreds of hours working with ADHD clients, Jenna realized they were all stuck in the same dysregulation cycle. The ADHD Regulation Method she developed now guides both her personal life and her clinical work. Jenna lives in Calgary, Alberta, with her husband and two sons. When she isn’t working with ADHDers, you can find her exploring some random new hobby—right now these include acting, tennis, and yoga.

This Episode In this enlightening conversation, Dr. Majid Fotuhi discusses the multifaceted nature of brain health, emphasizing the importance of understanding different types of intelligence, the power of practice and learning, and the interconnectedness of brain and body health. He addresses common misconceptions about memory and cognitive function, the impact of negative memories, and the role of genetics versus lifestyle in Alzheimer's disease. Dr. Fotuhi provides practical tips for enhancing brain function and encourages a holistic approach to maintaining cognitive health throughout life. Chapters 00:00 Exploring Brain Intelligence03:02 The Power of Practice and Learning06:01 Understanding Memory and Cognitive Function08:39 The Interconnectedness of Brain and Body12:02 Overcoming Negative Memories and Trauma14:47 Alzheimer's Disease: Genetics vs. Lifestyle17:59 Holistic Approaches to Brain Health20:54 The Role of Stress and Emotional Well-being23:51 Practical Tips for Enhancing Brain Function26:55 Final Thoughts on Brain Health and Longevity Sponsors:  FATTY15 OFFER:  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout.   LMNTOFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water. Dr. Majid Fotuhi Resources:  Book: The Invincible Brain: The Clinically Proven Plan to Age-Proof Your Brain and Stay Sharp for Life Website:  neurogrow.com Social: YouTube @DrFotuhi  Bio: Dr. Fotuhi earned his PhD in Neuroscience from Johns Hopkins University in 1992 and his Medical Degree from Harvard Medical School in 1997. Currently, he serves as an adjunct professor at the Mind/Brain Institute at Johns Hopkins University, while also teaching at George Washington University and Harvard Medical School. With 37 years of experience in teaching, clinical practice, and neuroscience research, Dr. Fotuhi has pioneered a multidisciplinary approach to enhancing brain vitality and cognitive performance at any age. His groundbreaking “Brain Fitness Program” combines a comprehensive baseline “Brain Portfolio” assessment with 12 bi-weekly brain training sessions. This program targets lifestyle optimization and cognitive stimulation to improve memory, focus, and overall brain health. Dr. Fotuhi’s program has delivered measurable success for patients dealing with memory loss due to aging, concussions, and ADHD, as documented in several peer-reviewed journals. He is also the author of three books, including the highly acclaimed Boost Your Brain: The New Art and Science Behind Enhanced Brain Performance. Recognized as one of the leading experts in memory and successful aging, Dr. Fotuhi has delivered lectures at academic institutions and major organizations in over 20 countries – including a TEDx presentation in the Philippines. Passionate about sharing the latest discoveries in the field of brain rehabilitation and neuroplasticity, he has been featured in interviews with more than 50 prominent media outlets in the United States and around the globe.

This Episode In this heartfelt conversation, Kimberly and Kalina explore the importance of in-person connections, the impact of loneliness on health, and the journey from journalism to creating meaningful conversations. They discuss empathy, authenticity, and the role of community in healing, while emphasizing the need for heart-centered living and the power of vulnerability. The discussion also touches on finding common ground in divisive times and the significance of being approachable in everyday interactions. Chapters 00:06 Welcome to Topanga: A Peaceful Beginning 00:07 Exploring Personal Journeys and Growth 00:17 The Power of In-Person Connection 03:11 Understanding Loneliness and Its Impact 06:24 The Journey from Journalism to Heart-Centered Conversations 09:13 Empathy and Meaningful Connections 12:06 The Role of Heart in Decision Making 15:02 The Importance of Authenticity in Relationships 18:01 The Art of Big Talk and Empathy 21:17 Creating Connections Through Shared Experiences 24:01 Building Connections Through Shared Experiences 25:22 The Power of Community in Shared Struggles 27:49 Exploring Social Impact and Human Connection 29:44 Finding Common Ground Amidst Differences 32:35 The Importance of Authenticity in Conversations 35:15 Approachability and Meaningful Interactions 38:34 Transforming Strangers into Connections 40:56 Navigating Conversations with Vulnerable Individuals 42:47 Embracing Vulnerability and Healing Through Connection Sponsors FATTY15  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout.   SBO PROBIOTICS+  Enter code: PODFAM15 at checkout for 15% off your entire order. Kalina Silverman Resources Book: Big Talk: How to Skip the Small Talk, Make Meaningful Connections, and Enrich Your Life  Website: kalinasilverman.com Social: IG: @makebigtalk  Bio: Kalina Silverman is a documentary journalist, entrepreneur, speaker, and creator of Big Talk (@makebigtalk)—an award-winning viral media project that highlights meaningful conversations to foster empathy and human connection. She is also an upcoming author, with a Big Talk book set for release under Penguin Random House (Tarcher) in 2026.   A Fulbright Scholar, Ambassador, and Public Speaker, Kalina has traveled globally to deliver Big Talk workshops and presentations, including at Fortune 500 off-sites, universities, and mental health organizations. Her TEDx talk on Big Talk has 7 million views, and her social media content has reached 500,000 followers and 125 million+ views. Big Talk has been featured by Good Morning America, TIME, People, PBS, USA Today, KTLA, NBC, and more.  Most recently, Kalina partnered with GoFundMe to interview survivors of the Los Angeles wildfires, Hurricane Helene, and the Texas Floods, creating viral videos that helped raise over $2 million in relief funds and garnered international attention.   A Northwestern University broadcast journalism graduate, Kalina worked on documentary films in Ecuador and Germany focused on education and the Holocaust. As a Fulbright Research Scholar in Singapore, she studied how to establish cross-cultural empathy through Big Talk. She also co-founded MIXED, Northwestern’s first-ever Mixed Race Student Coalition.  Beyond journalism and advocacy, Kalina is a model and commercial actress, having appeared in campaigns for Nike, Upwork, Adidas, Coca-Cola, Google, Meta, Sony, Delta, and more.  Kalina is passionate about bridging cultures and communities through media, education, and the arts, as well as combating modern-day loneliness and disconnection. An adventurer at heart, she stays active through surfing, Taekwondo, tennis, and dance while also nurturing her creativity through painting, songwriting, and playing piano and guitar.

This Episode In this enlightening conversation, Kimberly Snyder and Inna Segal explore the profound connection between emotions, physical health, and self-healing. Inna shares her philosophy on the intrinsic ability to heal ourselves, emphasizing the importance of understanding our emotions and their impact on our bodies. They discuss practical techniques for energy healing, the significance of personal experiences in the healing journey, and the transformative power of intention and awareness. The conversation culminates in a guided exercise to release fear and regret, showcasing the accessibility of self-healing practice. Chapters 00:00 Empowerment Through Self-Healing 02:58 Understanding Emotions and Their Impact 05:43 The Connection Between Emotions and Physical Health 08:49 Personal Experiences with Healing 11:44 Ancestral Influences on Health 14:52 The Role of Communication in Healing 17:54 Personalization in Healing Practices 21:03 Practical Steps for Self-Healing 23:53 Addressing Fear and Anxiety 29:58 Facing Fears and Uncertainties 31:24 Transforming Fear Through Visualization 33:37 Understanding the Layers of Fear 37:25 Letting Go of Regrets and Mistakes 40:23 Empowerment Through Self-Healing 49:22 Connecting with Inner Wisdom and Healing Practices Sponsors:  FATTY15  OFFER:  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout.   FEEL GOOD DIGESTIVE ENZYMES OFFER: Go to mysolluna.com and use the CODE: PODFAM15 for 15% off your entire order.      Inna Segal Resources:  Book: The Secret Language of Your Body  Website:  innasegal.com  Instagram: @innasegalauthor  Bio: Inna Segal is the award-winning best-selling author of The Secret Language of Your Body: The Essential Guide to Health and Wellness which has sold over 1 million copies and has been translated into 27 languages. Her other books include The Secret of Life Wellness, Understanding Modern Spirituality and The Secret Language of Your Soul.  Inna has also created a variety of helpful healing audios and in-depth online programs. Her mission is to help people to awaken their inner life and step onto their true path of wellness, creativity, and to acknowledge their gifts and abilities that their spirit has brought to them. Her books, cards and events are based on deep ancient wisdom, combined with a modern understanding of what we need right now to be our best selves, and the processes which allow us to grow and expand in a safe, profound and lasting manner. 

This Episode Dr. Dawn Mussallem shares her inspiring journey of overcoming significant health challenges, including a battle with stage four cancer. She discusses the importance of a supportive community, the role of spirituality in her healing process, and the lessons learned from adversity. Dr. Mussallem emphasizes the significance of nutrition and healthy living, advocating for both women's and men's health, and the need for personalized medical care. Her story is a testament to resilience, love, and the power of human connection. Kimberly and Dawn Mussallem discuss the importance of nutrition for healthy aging, emphasizing the need to eliminate processed foods and increase fiber intake. They explore the significance of protein, particularly plant-based sources, and debunk myths surrounding soy consumption. Dawn shares her transition from the Mayo Clinic to Fountain Life, focusing on advanced diagnostics and personalized wellness strategies. Chapters 00:00 Introduction and Background 03:02 Overcoming Adversity: Dawn's Health Journey 05:51 The Impact of Cancer Diagnosis 09:02 Navigating Treatment and Finding Meaning 11:59 Spirituality and Connection in Healing 15:01 The Role of Support and Community 17:49 Life After Cancer: Motherhood and Challenges 21:09 Advanced Heart Failure and Resilience 23:59 The Gift of Life and Family 28:40 The Unexpected Loss 31:41 Men's Health Advocacy 35:44 Integrating Lifestyle and Medicine 39:42 Food as Medicine 47:57 The Path to Healthy Aging 52:58 Navigating Food Safety and Additives 53:54 Plant-Based Proteins and Dining Out 56:24 Debunking Soy Myths and Breast Cancer 58:47 The Role of Soy in Cancer Prevention 01:00:38 Red Meat vs. Plant Proteins 01:02:26 Healthy Eating Guidelines for Families 01:04:35 The Importance of Whole Foods 01:07:44 Innovations in Plant-Based Proteins 01:10:38 Dawn's Transition to Fountain Life Sponsors:  LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water.   FATTY15  OFFER:  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout.     Dr. Dawn Mussallem Resources:  Website:  fountainlife.com  Instagram: @drdawnmussallem  Bio: Dr. Dawn Mussallem is a distinguished consultant in the Division of Hematology Oncology at Mayo Clinic, where she has served as a clinician for over 20 years, and an Assistant Professor of Medicine. She is also a board-certified lifestyle medicine breast specialist at The Robert and Monica Jacoby Center for Breast Health and founded the Integrative Medicine and Breast Health Program at Mayo Clinic Florida. A stage IV cancer survivor diagnosed three months into medical school, Dr. Mussallem’s personal journey is a testament to resilience and determination.In 2021, she underwent a heart transplant and remarkably became the first person to run a marathon one year post-transplant. Internationally recognized for her work in cancer prevention and integrative oncology, she is a prolific speaker and author. Her dedication to patient care and innovative approaches align perfectly with IM8’s mission, making her an invaluable addition to the Medical Advisory Board.

This Episode In this episode, Kimberly discusses the transition into the Year of the Horse, emphasizing the themes of vitality, momentum, and digestive strength. She explores the importance of regularity in nutrition, the role of gut health in overall well-being, and the balance between cooked and raw foods. The conversation also covers the significance of exercise for sustained energy, emotional well-being, and spiritual growth. Kimberly encourages listeners to find their purpose and engage with their community while maintaining a focus on gut health as a foundation for a vibrant life. Chapters 00:00 Welcome to the Year of the Horse02:48 Building Momentum and Digestive Strength05:57 The Importance of Regularity in Nutrition09:00 Supporting Digestion and Gut Health11:47 Balancing Cooked and Raw Foods14:35 Exercise for Sustained Energy18:00 Emotional Well-Being and Energy Regulation21:44 Spiritual Growth and Connection25:52 The Role of Gut Health in Overall Well-Being29:26 Finding Your Purpose and Inspired Action33:29 Conclusion and Community Engagement Seasonal Solluna Recipes Beauty Detox Winter Salad Bowl – A hearty winter salad that combines roasted green beans and carrots with quinoa and vibrant greens to support digestion, fiber intake, and steady energy during cooler months, perfect for grounding momentum. Vegan Aloo Gobi – A warm, nourishing curry featuring potatoes, cauliflower, and warming spices like cumin and turmeric, designed to be gentle on the gut while providing energy-building nutrients that align with winter comfort and digestion. Winter Dandelion Greens Salad – Rooted in Ayurvedic wisdom for seasonal balance, this bitter-green salad supports immunity and digestive function during winter, helping the body process nutrients efficiently and feel lighter as momentum builds. Winter Salad with Fennel & Pomegranate Dressing – A flavorful, seasonal salad that pairs winter produce with a bright dressing to nourish the body and support digestion, ideal for maintaining rhythm and energy in February. Sponsors:    FATTY15 OFFER:  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. LMNTOFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water.

This Episode In this conversation, Kimberly and Josh Redd delve into the critical topic of inflammation, exploring its prevalence, symptoms, and the various health conditions it can exacerbate, including autoimmune diseases and fertility issues. They discuss the impact of diet, gut health, and environmental toxins on inflammation, as well as the promising role of stem cell therapy in managing chronic inflammatory conditions. The conversation emphasizes the importance of education and proactive health management, encouraging listeners to take control of their health through informed lifestyle choices. Chapters 00:00 The Rise of Inflammation Awareness 03:04 Understanding Inflammation Symptoms 05:59 Inflammation's Impact on Children 09:00 Autoimmunity and Inflammation 12:02 Dietary Influences on Inflammation 14:51 The Role of Gut Health 17:59 Environmental Toxins and Inflammation 21:30 Big Picture Health Strategies 23:53 Cooking and Nutrition Control 25:25 Understanding Stem Cell Therapy 28:56 Stem Cells and Inflammation 31:55 Innovations in Stem Cell Treatments 34:19 Insurance and Accessibility of Treatments Sponsors:  FATTY15  OFFER:  Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. Dr. Josh Redd Resources:  Book: THE 30-DAY INFLAMMATORY RESET: A Complete Guide to Healing Your Immune System  Website:  DrJoshRedd.com Tik Tok: drjoshred  Instagram: @drjoshredd   Bio: Dr. Josh Redd, NMD, MS, MPHb, is an industry leader in functional and personalized medicine. With over 12 years of post-graduate education—including two master’s degrees and two doctorate degrees—he brings an unmatched depth of training and experience to his patients. His expertise in regenerative medicine includes over 1,000 precision-guided injections for spinal, joint, and soft tissue treatment, helping athletes and active individuals optimize performance and accelerate recovery. He holds an MS in Human Nutrition and Functional Medicine, an MPHb from Johns Hopkins (with an emphasis on molecular biology and immunology), and a Doctor of Chiropractic from Parker University. Most recently, he graduated from naturopathic medical school and completed his residency in regenerative medicine and stem cell injections through Bastyr University. Dr. Redd is the founder of RedRiver Health & Wellness, one of the largest functional medicine clinics in the U.S., with eight locations across Utah, New Mexico, Nevada, and Idaho, and PalmaVita Clinic, a regenerative medicine and athletic performance center in Spanish Fork, Utah.

This Episode In this engaging episode, Kimberly Snyder welcomes back Dan Buettner, the renowned author and researcher known for his work on Blue Zones—regions where people live significantly longer, healthier lives. The conversation begins with a nostalgic reflection on their past interactions, leading into a discussion about the natural lifestyle that characterizes Blue Zones. Dan emphasizes the importance of gentle, low-intensity physical activity, such as gardening and cooking, as opposed to the conventional gym workouts many associate with health. He shares insights from his latest research, highlighting that longevity is not about expensive supplements but rather about simple, whole food diets rich in beans, grains, and local fruits. Dan addresses common misconceptions about protein intake, particularly for plant-based diets, reassuring listeners that a well-rounded plant-based diet can provide all necessary nutrients. He also shares practical tips for incorporating Blue Zone principles into daily life, such as cooking at home to control ingredients and costs. The episode wraps up with a focus on finding purpose and community connection, which are vital components of longevity, encouraging listeners to engage in volunteer work or community activities to enhance their sense of purpose and well-being. Chapters 00:00 Introduction and Personal Reflections 03:07 The Blue Zones Lifestyle and Longevity 06:02 Plant-Based Diets and Nutritional Myths 08:58 Deliciousness and Cooking Techniques 12:07 Accessibility and Cost of Healthy Eating 15:06 Family and Community in Healthy Living 17:59 Culinary Traditions and Recipe Testing 21:04 Overcoming Cooking Barriers 22:27 Finding Purpose in Modern Society 27:06 Community Connections and Sharing 30:11 Eating Patterns and Intermittent Fasting 35:02 Protein Needs and Plant-Based Diets EPISODE SPONSORS: FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout.   Solluna Feel Good Digestive Enzymes OFFER: Go to mysolluna.com and use the CODE: PODFAM15 for 15% off your entire order.   Dan Buettner Resources: Website: danbuettner.com Book: Blue Zones Kitchen: One Pot Meals: 100 Recipes to Live to 100 Social: IG: @danbuettner Podcast: The Dan Buettner Podcast Bio: Dan Buettner is an explorer, National Geographic Fellow, award-winning journalist, Netflix Host & Co-producer of the 3x Emmy Award winning: Live to 100: Secrets of the Blue Zones, 5 x New York Times bestselling author, and 3 X Guinness World Record holder for distance cycling. Dan discovered the five places in the world—dubbed blue zones—where people lived the longest, healthiest lives and shared this information with the world. His books, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Thrive: Finding Happiness the Blue Zones Way, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, and The Blue Zones of Happiness were all national bestsellers. SOLLUNA PRODUCT LINKS Glowing Greens Powder™ Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLY'S BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard How Not to Age with New York Times best-selling author Dr. Michael Greger Simple Ways to Use the Power of Herbalism in Your Daily Life with Rachelle Robinette The Importance of Nitric Oxide and How to Optimize our Body’s Production of it with Dr. Nathan S. Bryan Heart Healthy, Plant-Based Eating with Dr. Jenneffer Pulapaka The Science of Longevity: Plaque Heart Scans, Cancer Screening, Glutathione & More with Dr. Julianna Lindsey   Transcript: Solluna By Kimberly Snyder (00:00.92) Dan, it's so great to have you back. Thank you so much for coming. I think this is the fourth time you've been on the show. Dan Buettner (00:08.527) I never feel like we've said enough and it's always such a great conversation. So glad to be back. Solluna By Kimberly Snyder (00:16.814) Well, it's funny because it's early December as we record this. And a couple of days ago, Dan, I had a memory picture come up. You know how your phone feeds you these random pictures? It was from December 5th, 2019. And it was from your book launch party at Crossroads. And I was pregnant and I hadn't told anyone I was pregnant. But I remember when you signed my book, I told you. Dan Buettner (00:26.946) Yeah. Dan Buettner (00:35.475) my God, I remember that. Dan Buettner (00:45.222) I feel honored. And then I just kept it between me and my 800,000 Instagram followers. So we kept it really tight. Solluna By Kimberly Snyder (00:55.21) Yeah, well, it's so I know you're in Miami and we were just chatting before the show about how since then, Dan, we've gotten this little piece of land and we grow cacao now on our farm. And how many times Dan we say as a family, I feel like I'm really living the Blue Zones lifestyle. the physical labor of working on the land. Here, you know, I try to go on walks every day to break up my work day before my kids come home from school. But just like I've seen in your Netflix series and in your books, I have a hand sawed down, I'm cutting scrub trees, I'm the trees to get the cacao pods. And there's something so Dan Buettner (01:28.715) I love it. Solluna By Kimberly Snyder (01:33.802) natural and it feels like whole being health to be in the land and be in nature. And I know you've seen that in a lot of these incredible Blue Zones communities. Dan Buettner (01:44.719) Not only seeing it, the evidence backs it up. I mean, we tend to think the road to longevity is pumping iron going into the gym. But in these blue zones where people manifestly live about 10 years longer, they're doing exactly what you do. They're moving naturally all day long. It's gentle, low intensity physical activity. And it's the type of movement our ancestors have done for tens of thousands of years. It's a... It's cutting things, it's cooking things, it's making things with our hands, it's walking, it's gardening. These are the activities that have optimized the human condition, physically speaking, for millennia. they're the things science will tell you will do the best job of getting you to a healthy age 90 or maybe even 100. Solluna By Kimberly Snyder (02:38.444) Yeah. Well, going back to how it's been a few books since I, you know, since that memory picture came up and are you finding Dan, as you continue to study the blue zones, even more is being uncovered? I mean, these incredible communities weren't trying, like you said, to create all this longevity. was really part of their natural way of living. Or are you going deeper into these tried and true principles such as in your New book which focuses on one-pot meals. Dan Buettner (03:13.271) I've spent most of the last. 20 years working with cities, we get paid by insurance companies to try to incorporate community-wide nudges and defaults that help people mindlessly do the things that we know ladder up to more good years of life. meanwhile, an 84 billion dollar annual anti-aging industry has popped up and that industry has failed to produce even one pill, supplement, peptide, Solluna By Kimberly Snyder (03:18.103) Yeah. Dan Buettner (03:45.703) stem cell, rapamycin metformin, none of them have been shown to stop reverse or even slow aging. So we're spending a lot of money experimenting on ourselves. Meanwhile, we know that eating a whole food, ideally plant-based diet is worth somewhere between 10 to 12 extra years of life expectancy. That's a meta-analysis that fouled over 10 million human beings for 30 years. So it's very hard to dispute them. By the way, that's peasant food. That's not super foods you see on the internet or, you know, some, some, Solluna By Kimberly Snyder (04:21.644) Yeah. Dan Buettner (04:26.389) expensive supplement regimen. It's eating things like beans and grains and fruit, by the way, wild fruits that grow near you. The native Hawaiian diet, which was largely tubers and root vegetables and some fish, but a lot of fruit, but poi and taro, these are the things that fueled the Hawaiian Solluna By Kimberly Snyder (04:52.865) Yes. Dan Buettner (04:54.265) people for so many years. when Captain Cook arrived in Hawaii three centuries ago, he described them as fit, with beautiful teeth and great health and vitality. And they were largely disease free until our great gift of infectious disease. Most of those diseases originated in animals and then left to humans. And then we brought them to Hawaiians. I try to look for the diets that we know have helped humans thrive for for millennia. Solluna By Kimberly Snyder (05:32.95) I feel like I get some particular, I would say scrutiny, Dan, because I'm plant-based mom, and my kids have been plant-based since conception. And I'll say my older son, who's nine now, is actually the tallest child in his class. Both my kids are exceptionally healthy. We never really have to go to the doctor except for those obligatory yearly or bi-yearly, at this point, appointments. And yet so many... moms in passing will say, well, aren't you worried about your kids getting calcium or protein? And I say, you know, they're really thriving. And, you know, some of the recipes that I love in here echo how we eat lots of bean and veggie soup, lots of black bean burgers, mean, foods that are really simple, but I've, my personal experience is my kids are exceptionally healthy being plant-based. I don't know that's something that people have asked you about as well. Dan Buettner (06:32.205) all the time and they're under the mistaken idea. Well, we've been marketed the idea that to be healthy, our kids need more protein and that is code for animal protein. But as you point out, plant-based protein is much healthier for us. Solluna By Kimberly Snyder (06:40.344) Bye. Dan Buettner (06:53.087) And as long as you're getting your protein or amino acids from a number of sources, beans and grains and other vegetables, you're getting a whole protein. Solluna By Kimberly Snyder (07:02.615) Yes. Dan Buettner (07:04.783) So that's number one, but number two, we're under this mistaken impression that we need more protein. And the average American, if you look at the CDC website, the average American gets about twice as much protein as they need. yeah. Solluna By Kimberly Snyder (07:22.27) No, it's crazy. Well, it's not just kids, Dan, as you know, it's being marketed as anti aging to have more protein. I mean, I have some of these longevity expert conversations and people are recommending a gram per body per pound of body weight like crazy numbers. And the only way people could achieve those is if they're focusing on protein bars and protein shakes, and now they're not having fiber. Now they're really not having whole foods. And it feels like, I don't know about you, but my first book was over 11 years ago now. And first there was this big discussion about protein, and then it felt like it died down, and now it feels huge again. It's like another big fad. Dan Buettner (08:07.0) Yeah. Well, we've seen it before. saw it with the Atkins diet and we saw it with the keto diet. You know, these diets get popular if they give permission for people to eat the crappy food they like to eat, which is bacon and sausage and hot dogs and hamburgers and, I can eat these and they're good for me. Well, people, people love to get permission to do naughty things. You know, what I've tried to do in the Blue Zone kitchen, Solluna By Kimberly Snyder (08:20.63) Right. Dan Buettner (08:37.809) cookbooks. We were maniacally focused on deliciousness and I find that if you can if you can lead with deliciousness. Some people care about the environment and the fact that eating animal-based products is somewhere between 20 to 30 percent of our carbon footprint. Solluna By Kimberly Snyder (08:42.838) Yes. Dan Buettner (08:58.293) Some people care about animals, but it's single digit percentages. I know you have a real soft spot for the pain and suffering of other sentient creatures. Some people kind of care about their health, but they don't care about it that much when they're hungry at lunchtime. What people really care about is deliciousness, which is why in this one pot, Solluna By Kimberly Snyder (09:15.721) Right. Dan Buettner (09:20.591) cookbook that you have there, we reverse engineer deliciousness by working with Stanford to examine 650 recipes and find the patterns. What are the flavor combinations that make Americans go berserk and love? And it turns out it doesn't necessarily have to start with a piece of dead animal. It can just as easily start with a warm savory bowl of soup or a stew. what I learned, I'd say the biggest longevity secret I learned 20 years and studying people in the blue zones is how to make beans taste delicious. We're horrible at it in America. know, the Boston baked beans or refried beans are gross. But let me cook you a minestrone soup with cannellini beans and Solluna By Kimberly Snyder (09:51.18) Yeah. Solluna By Kimberly Snyder (10:07.138) Wait. Solluna By Kimberly Snyder (10:16.355) Mmm. Dan Buettner (10:17.391) lentils and garbanzo and slow cook them with herbs and spices and the right combination of other vegetables and finish it with a beautiful extra virgin olive oil and top it with some nice fatty avocado. You'll be loving me up all day long. Solluna By Kimberly Snyder (10:36.254) You know, I found that really interesting, Dan, you talk about these spiky flavor combinations. Can you explain a little bit what you mean by that? Dan Buettner (10:43.543) Yes, yes. This dates back to an experiment done with Oreos. And it turns out that our developer for Blue Zone's Kitchen, you know, we have a line of frozen food called Blue Zone Kitchen. And so she was in charge of whatever multinational does Oreo cookies and they tried to market Oreo cookies in Asia and Asians didn't like them. Solluna By Kimberly Snyder (11:13.452) Mmm. Dan Buettner (11:13.805) because Asians tend to like really soft. But in America, this combination of a slightly bitter, crunchy outside and this soft, gooey, comforting inside, it creates this tension or this spikiness which Americans like. So that's why in some of these stews we'll put a... crunchy topping on something that's warm and savory on the inside. Americans tend to like this, these extreme of mouthfeels, not necessarily flavors, but mouthfeels. so we try to incorporate, not all of our recipes have that, but I gave seven different flavor profiles, and then we went out into the world and found the most maniacally delicious recipes. Solluna By Kimberly Snyder (11:42.966) Yes. Solluna By Kimberly Snyder (12:07.746) They are delicious. I have to say, Dan, one of my favorite is the easy peasy falafel. My kids love falafel, but it's really hard to find baked. It's usually deep fried in crappy seed oil and making it is really easy. And it has that dichotomy, like you said, and it's also sort of mentioned that it's so much cheaper to eat at home and get much quality ingredients. We all know that food costs have gone up so much for all of us. And so what I love about this is it solves that solution of, like you said, tasty, but it's also a lot more inexpensive. You can get bean in bulk, you can get chickpeas in bulk, and then you're making your dollar really stretch. Dan Buettner (12:51.903) If every time you go out to eat in America, you consume about 300 more calories than you would if you ate at home, and those calories tend to be laden with ultra processed foods and more sodium and sugar. When you cook at home, you get to control the ingredients. And it's not only important to you, but it's important to your family who are just following what you provide. Solluna By Kimberly Snyder (13:01.23) Mm. Dan Buettner (13:19.343) Most of the ingredients in the Blue Zone Kitchen cookbooks, or most of the recipes rather, cost under $3 a serving. And people think I don't have time. Well, we've overcome that time argument two ways. The first way, the easy way is everything can be cooked in one pot or one pan or one cookie sheet, or I love the Instapot. But the other thing is, so at Solluna By Kimberly Snyder (13:41.207) Yes. Dan Buettner (13:47.983) Even at my age, if I optimize my diet away from a standard American diet towards a Blue Zone type diet or the diet you eat, It's worth about six extra years of life expectancy. If I average that those six years back through the rest of my life, that's three extra hours a day that I can do whatever I want on average. Or I gain an extra three hours a day. And to take 20 minutes of those three hours and assemble in one of these Blue Zone Kitchen one-pot meals, push the button. in the morning and come back and have this savory, delicious, healthy, and cruelty free low carbon footprint, maniacally delicious meal. I'll take that deal all day long. Solluna By Kimberly Snyder (14:36.472) Well, it's also simple and not counting all these numbers all the time. And it's, amazing, Dan, how complicated people try to make lifestyle and all these tests and things you're supposed to follow. I love it so much. The Blue Zones is, it just, there's this experiential joy, I would say. I'm in the kitchen making things and I don't have to count how many carbs. There's all this fiber. My kids are healthy, we're healthy, we have a lot of energy. And there's other parts of the lifestyle, like you said, having purpose and living in close connection with nature and gardening. And it just feels uncomplex and more joy comes through. It's hard to put into words. Dan Buettner (15:27.307) If you eat a whole food plant-based diet, you don't have to think. the piece, you know, if you're overweight and unhealthy in America, which is about 80 % of Americans, I don't blame them. Why? Because we are constantly pummeled with marketing messages telling us, first of all, selling us these processed foods. And then when we get sick, selling us these diets and these programs that you have to make it sound proprietary and difficult in order to sell it. It's very hard to sell somebody on the idea that beans and rice. There's a big study that was done in 1950 that prisoners in Puerto Rico were fed beans and rice for three years. They didn't lose any muscle mass. They didn't develop any cardiovascular risk. All these things that these protein enthusiasts will tell you never happened. All they ate was beans and rice, and there was a little oil put in there. And very rarely they had some other plants. Solluna By Kimberly Snyder (16:06.99) You Solluna By Kimberly Snyder (16:17.582) Mmm. Solluna By Kimberly Snyder (16:28.801) No. Dan Buettner (16:35.087) But they're cheap. You can get a pound of beans for a buck or $2 and a pound of rice for two bucks. you can make, add some spices to that. It's about 50 cents a meal. Nobody makes money off of that except your family saves. Solluna By Kimberly Snyder (16:48.206) Mmm. Solluna By Kimberly Snyder (16:52.398) I think it was your last book too, Dan, or maybe two books ago where your dad tested all the recipes. And I saw some parts of your interview recently with your parents, which is so beautiful. Thank you for sharing that with us. And it seems like they're such loving, centered people. Can you, and now they're, I think your dad's, they're both in their eighties. when you travel around the world to get the very best recipes as I've done, you can get kind of romance by these really exotic flavors, especially in Southeast Asia. Solluna By Kimberly Snyder (17:59.542) yeah. Solluna By Kimberly Snyder (18:03.512) Wow. Dan Buettner (18:24.802) these umami's and these miso and fermented tofu and that sort of thing. For me, seaweed tastes delicious. The reason I brought Roger Butener, who grew up on a farm in Minnesota, if he... Solluna By Kimberly Snyder (18:39.33) What kind of farm? Dan Buettner (18:41.185) Well, it was, was, they, no, they grew, there was almost a subsistence farm. They had a cow and a pig and some chickens and then the 10 acres of vegetables. But they, they mostly ate vegetables because meat that, you know, they needed the, the, the, the, the animal, for, for income. But, you know, they were so, they're very poor. My dad for Christmas got an orange, for example, he worked all Solluna By Kimberly Snyder (18:46.38) Okay. Solluna By Kimberly Snyder (18:53.264) okay. Dan Buettner (19:11.149) summer and got a box of cracker jacks so that kind of gives you the idea but he was you grew up middle America I had him taste every recipe and if he gave it the thumbs down I could be pretty sure that most of America Solluna By Kimberly Snyder (19:21.015) Yeah. Dan Buettner (19:25.143) would say, this is too fancy for me. So I want these recipes to be right down the strike zone for Americans that, you know, if you live, that they'll be delicious for anybody and not too overpower. There's a few more kind of ambitious recipes in the book, but a lot of them are just, you know, Roger Buten approved. Solluna By Kimberly Snyder (19:49.208) Well, you mentioned taste and we mentioned cost. And the other thing I want to mention, is when my kids love the Blue Zones burgers, is that they're also really, most of them are really easy to make and they don't take a lot of time because we all live such full lives. And I know for me as a working mom, I don't want to end my work day, pick my kids up, take them to chess class and swimming and then spend three hours in the kitchen. So I appreciate that you also made them accessible in terms of time. What you hear all the time is I don't have time. I can't afford to eat healthy. I can't afford to go to Whole Foods. You don't have to go to Whole Foods to eat healthy. I wouldn't mind if you do. Solluna By Kimberly Snyder (21:04.098) Central. Yeah. Dan Buettner (21:29.101) I don't have the equipment, I don't have the know-how, and what I make isn't gonna taste delicious. So this book, the whole book is designed to overcome all five of those objections and make it easy, cheap, fast, and maniacally delicious. And it was an instant New York Times bestseller, I'm proud to say. And I appreciate you talking to me about it. Solluna By Kimberly Snyder (21:34.669) Right. Solluna By Kimberly Snyder (21:51.03) I saw. Congratulations. Dan Buettner (21:58.575) Because I know people listen to you are enlightened. People listen to Kimberly Schneider. They're soulful. They are way above average intelligence. They care about the planet. They care about other creatures. They care about their families. And they want to live with vitality and purpose. so I really appreciate having a chance to talk to all you listeners out there. Solluna By Kimberly Snyder (22:27.884) Yes. Well, know, Dan, your philosophy of losing... Well... Dan Buettner (22:33.743) That was my mom calling me. Dali, she's 87. Solluna By Kimberly Snyder (22:36.574) my gosh. the whole thing. my gosh. Well, I loved seeing, again, the clips. I loved seeing her face. And I think the reason people were so interested, and I was interested, Dan, is because you live with such purpose. And it's an unwavering focus on helping others and sharing this. And there's a curiosity, you know, where did this start? What was your family like? And even on page one in the intro, you talk about a cultural sense of purpose. And that's another aspect of the Blue Zones where elders feel loved and they feel included. So what do you think we can do as a modern society besides eating and sharing food to feel a little bit more of that purpose, Dan? Because obviously a lot of people are lonely. People are on social media, but not interacting as much with other humans. What are some things that you've seen? in your research that could be applied in simple ways in today's life. Dan Buettner (23:39.395) These are counterintuitive and they take some effort, but they make a difference. And I would start a simple self-exercise either with a piece of paper and a pen or a blank screen, four columns, first column, and you just very short phrases what your values are. I'm a feminist, I'm a liberal. Solluna By Kimberly Snyder (24:02.318) Mmm. Dan Buettner (24:06.671) a conservative, I'm a Christian, whatever it is. I love animals, but what your values are. Second column, what I love to do, my passions. I love to be active. I love to travel. love to be with a certain type of person. Third column, what you're good at. I'm good at fixing things. I'm a good caretaker. I'm a good with the first idea. I'm good at dispute resolution. I care. I'm a good listener, whatever they are. So once you write those three columns, then you look, okay, how can I put this to work in my life? How can I put this into action? Solluna By Kimberly Snyder (24:50.275) Mmm. Dan Buettner (24:53.675) And for most Americans, it's not their job. Only about 30 % of Americans find purpose at work. So then you ask yourself, well, where can I put this to work? And one of the most counterintuitively powerful ways to do that is once you know your values, your strengths, your passions, volunteer. And for you or me, it might be the Humane Society walking dogs. Solluna By Kimberly Snyder (25:13.613) Mmm. Dan Buettner (25:21.293) Because purpose that's not put to work is almost meaningless. know, in Kauai you have that kuleana. And the reason I love that word, it's the hybrid of both purpose and altruism. It's what's my responsibility. And it's almost always to the community. And people put their kuleana to work. They take care of the land. Solluna By Kimberly Snyder (25:26.082) Mmm. Solluna By Kimberly Snyder (25:39.246) Mmm. Dan Buettner (25:52.449) a child who needs to be looked after. so it says, well, I'm sorry, volunteering is just not for me. Another easy way to find purpose. Over 95 % of Americans were born into a religion, a faith-based community. You may have drifted away from it right now. And I don't care if it's Jewish or Muslim or Christian or Buddhist, but... Solluna By Kimberly Snyder (26:09.687) I know. Dan Buettner (26:21.561) force yourself to show up a month of Sundays and show up to a faith that might resonate with you. And that's a very easy way to find purpose. But the data is crystal clear that people who feel and can articulate their sense of purpose live about eight years longer. Solluna By Kimberly Snyder (26:29.998) Mmm. Solluna By Kimberly Snyder (26:41.9) Yeah. Dan Buettner (26:42.177) And once again, I can't make any money off of you by telling you that. And a marketer can't make any money off of you, but that's why you haven't heard of it. But if you look at at the, at the literature, the, the, the, the evidence for purpose is rock solid and pervasive. And, it also makes life richer. Solluna By Kimberly Snyder (27:02.83) Yeah. Solluna By Kimberly Snyder (27:06.626) It really does. And then you're even more motivated to eat well, I think, and live this life because you feel important just for being you, right? You're not just going to sit on the couch, I think, eat junk food when you don't care or when you're just trying to get through. You know what's cool, Dan, in Hawaii, something we do with our neighbors is we do trades. just organically. So we have over a million bees. So we give honey to our neighbors. One of our neighbors grows a lot of papayas. So he's like, here's papaya's back. And then we give honey to another neighbor who grows eggplants and sweet potatoes. And so there's this really beautiful connection that I think is also, I don't know, call it purpose or just connection with the community around when you can share. you know, it's not barter. We're just giving it out freely. But Dan Buettner (27:37.849) I love Solluna By Kimberly Snyder (27:57.11) Since we started doing that, feel even more fulfilled being on the land. Dan Buettner (28:03.979) I was there recently and somebody told me if you're not eating fruit in Hawaii, it's not because you don't have money, it's because you don't have friends. Because apparently everybody's got a fruit tree and they can't keep up with the mangoes and the papayas and the guavas and yeah. Solluna By Kimberly Snyder (28:17.361) yeah. Solluna By Kimberly Snyder (28:22.926) with guavas. Solluna By Kimberly Snyder (31:06.03) Keeping with some of the research around intermittent fasting and also what we've been doing in our saloon community with just having a glowing green smoothie or waiting instead of having a lot of fat and protein. It's very different than eating breakfast like a king, which some people have said in the past. Can you talk a little bit about what you found in the Blue Zones about this? Dan Buettner (31:27.363) Well, I still think you should eat breakfast like a king just later in the day. The thing to remember in Blue Zones, for the most part, they're done eating by four or five. Yeah, or they don't even have dinner in some cases. But the Adventist template is a giant breakfast at 10 and a smaller but still substantive meal at four, kind of a liner. Solluna By Kimberly Snyder (31:30.338) Mmm. Mmm. Solluna By Kimberly Snyder (31:38.818) That was me. Solluna By Kimberly Snyder (31:55.296) Yeah, that's Hawaii. Dan Buettner (31:55.983) But the point is... Yeah, that's pretty so that so the point is you have about 14 hours Where you have a de facto fast? So the problem with you know me living in Miami everybody goes to dinner at seven or eight o'clock So you're not done until eight or nine So in order to get that that time for your digestive system to rest. I'm not eating breakfast until 11 o'clock or something like that's usually a sardinian minestrone for me, but you know if you can manage Solluna By Kimberly Snyder (32:11.787) Yeah. Dan Buettner (32:27.697) to eat. I think the ideal for most of us is 12 to 14 hours and that follows a Blue Zone pattern and you know can shift it back or up depending on you know how you live because we want to make it easy for you otherwise you won't do it. Solluna By Kimberly Snyder (32:46.998) Yeah. So it's interesting you talk about the minestrone soup for breakfast. I know a lot of the Blue Zones do eat savory foods in the morning. How do you eat, Dan? Do you rotate a couple of recipes that are your favorites and change up the veggies and the beans? Or are you someone that loves to keep trying new recipes at home? because I can be Dan Buettner (33:11.499) I'm kind of a one-pot guy, which is why. So, you know, there's a recipe in there. I think it's called Dan's Mastroni or Melisse Mastroni, but I make that, but. Solluna By Kimberly Snyder (33:14.614) Yah. Dan Buettner (33:25.195) whatever vegetable has been sitting in my refrigerator and is starting to get to the sort of end of its life, I put that in there. And so the core ingredients are the same, but I start with them, start eating minestrone almost every single day. And it's a huge bowl. It doesn't have many calories, but it has about half the fiber I need for the day. And then mid afternoon, if I can avoid it, I won't eat anything. But often I'll eat a snack. And snack is I take, I'm a believer that some fermented food is good. So I have this coconut yogurt, and I put a bunch of berries in there and some omega-3 ground up chia seeds. Solluna By Kimberly Snyder (34:19.692) Yeah. Dan Buettner (34:20.015) And then, live in Miami. I'm very social. I go out to dinner every night. I go out to dinner six nights a week. And it's always that tonight I'm going out, dinner reservation's at eight, 730. So it's just, at a certain point you gotta enjoy life too. And where I live in Miami, you're not gonna sit home and watch TV. It's too much fun. I go to the faena. Solluna By Kimberly Snyder (34:31.064) Really? Solluna By Kimberly Snyder (34:35.918) wow. Solluna By Kimberly Snyder (34:44.707) Wait. Solluna By Kimberly Snyder (34:48.398) Yeah. that's so, it's fun. And you also get some, so much light and sunlight and you're outside and living the life. I can see the beautiful weather behind you. Dan Buettner (34:59.746) Yeah. It's gorgeous day today, actually. Solluna By Kimberly Snyder (35:05.953) Well, guess, you again, just wrapping this up, because we get so many questions about the protein, Dan, is if people were to measure, people always say to me, well, you know, am I getting enough protein when I'm eating this way? And, you know, so many times I say, well, you don't have to hyper fixate on the numbers. But naturally, when you're eating beans, and you're eating whole grains, and you're eating fruit, and you're eating amino acid rich vegetables like kale, you're getting enough. protein, can assure people who are. Dan Buettner (35:36.175) if you're eating a bean and a grain, so a bean and a corn tortilla or a bean and rice or tofu is everything, you're getting enough. Now, the only caveat is when you get 65, 70, when you get older, your ability to absorb it diminishes some in that I would, I would. Solluna By Kimberly Snyder (35:45.09) Yes. Dan Buettner (36:02.351) talk to my doctor about what the right amount of protein is for you. It's a little harder when you get older, but if you're under 70 and you're talking, listen to me right now, 100 % whole food plant-based diet, forget about it, you're getting enough protein. Whole food plant-based diet with beans and grains, you're good. Solluna By Kimberly Snyder (36:17.569) Yes. Solluna By Kimberly Snyder (36:21.612) Yes, and also you need more protein when you're pregnant, but that's also with certain recipes. Dan Buettner (36:26.541) Yes, and I'm past the age I can get pregnant. Solluna By Kimberly Snyder (36:32.748) Well, Dan, thank you so much for chatting with us. Dan Buettner (36:34.895) I love you. You're so wonderful. Thank you very much. If people, I always really love to thank people for taking the time because there's lots of competition for people's time. And if they sat around and listened to us for... for 50 minutes, that's a gift. So thank you. If anybody has questions for me, I'm at Dan Butener on Instagram and I answer all my direct messages. And you do me a huge favor if you listen to the Dan Butener podcast or give one of our frozen Blue Zone kitchen meals a try, which are in just about every grocery store chain, know, major grocery store chain in the frozen food section. Solluna By Kimberly Snyder (36:50.263) Yeah. Solluna By Kimberly Snyder (37:06.626) enough. Solluna By Kimberly Snyder (37:13.632) yeah. It's congratulations on that. I love the line. I've seen it everywhere. It sprouts at Whole Foods and also obviously makes it accessible for people. We're also going to link in the show notes, everyone, mysalooner.com to One Pot Meals, the Blue Zones kitchen book, which is out just a few months of all your recipe books, Dan, because I love One Pot Meals so much. think this is the one that I love the most. Dan Buettner (37:22.841) Target. Dan Buettner (37:40.751) you're such a sweetheart. Thank you. Thank you, Cameron. Solluna By Kimberly Snyder (37:44.3) Well, thank you everyone so much. Yeah, thank you for coming. I mean, I could just ask, talk to you endlessly. I always learn more about the Blue Zones and I read all your books. So it's really amazing how it just keeps going deeper and deeper. Dan Buettner (38:00.163) Well, it's endlessly fascinating. Sometimes you go out in the world to discover, but sometimes you go in and the discovery is even richer. So that's what I'm doing now. Solluna By Kimberly Snyder (38:07.914) Yeah. Yeah. Well, thank you everyone for tuning in. again, the show notes, mysalooner.com will link to Dan's work, his Instagram, his new book, and I will put information about his Blue Zone's frozen meals otherwise and share this episode, please, with anyone that you think would benefit, which is my opinion, pretty much everyone. all trying to live healthier, longer, happier lives. We'll be back here in just a few days. Till then, take great care and sending you all so much love. Dan Buettner (38:43.789) Aloha. Solluna By Kimberly Snyder (38:44.936) Ha!