Gut Check Guest – Stephanie Shaw: Even one word a day can start to shift your life!

Happy Mother’s Day to all the mom’s out there! To the women who work hard, care for others, and forget sometimes to take care of themselves…

𝗔𝗿𝗲 𝘆𝗼𝘂 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗳𝗶𝘁 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝘄𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗽𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝗲𝘀?

In today’s episode, I talk with Stephanie Shaw, founder of The Mind Body Business Method – a lifestyle and nutrition coaching company that helps executive divorcees find the time to prioritize themselves again. Not only does she help you reach your health and weight goals, but also boost your energy and renew your confidence!

Stephanie and I discuss some tips for mindset and self-care, when you feel like you have no time. Even one word a day can start to shift your life!

Feeling overwhelmed with health eating? Check out the customizable menus plans for help here! Get healthy, dietitian-approved, chef-created menus for you and your whole family. Reach out for additional eating patterns. “Flex” and “Low FODMAPS” currently available, or be alerted when more roll out: Plant-Based, Low-Histamine, 28-Day Refresh, and more!

Follow Stephanie:

Real Talk with a Pharmacist – What Your Doctor Didn’t Tell You About Your Medications

(Listen on-the-go on Spotify, or here for your other podcast platforms)

A lot of people are starting to understand that antibiotics can screw up your gut microbiome, but did you know there are other medications that are detrimental to your digestive system as well? Or that over half of the people on a PPI acid reducer are being taken without appropriate need? And if you are, you shouldn’t be on it for more than 8 weeks max? 

In an older episode, I shared about the risks behind treating supplements like candy. Medications are no different – and come with even more risks! But we have become a society that doesn’t balk at the massive side effect lists on even the most benign-seeming prescription drug. We have normalized the idea of “prescribing cascades” and the vicious cycle it creates; and this is a topic that is critical to look at, because  70% of adults are on a prescription medication. 

Licensed Pharmacist Victoria Shea Swick has an open and candid discussion with us today about the good, bad, and ugly in the medication world. Medications have their place, but should be used mindfully. You should be empowered to understand what you are putting in your body, and what limitations doctors sometimes have on their ability to take time to fully vet multiple medications if you are seeing multiple specialists.

We discuss:

  • Drugs that can negatively impact gut health, flora, and nutrient status
  • Long-term problems with chronic PPI use 
  • The differences in brand name vs generic products 
  • Gluten and corn as fillers in tablet vs capsule
  • How much attention people need to pay to those extensive “possible side effects” lists with medications
  • Taking medications to offset side effects from other medications, which are for other medications. polypharmacy and the prescription cascade
  • The new push for “de-prescribing”
  • Medications that can inhibit weight goals
  • How pharmacists can help you understand your medications and options
  • The common medication athletes use that can cause GI damage

Pharmacists are an under-utilized resource, and I encourage you to reach out to yours, or to Shea, for guidance, especially if you are taking multiple medications or worried about potential side effects of polypharmacy issues!

Related Podcast:

Connect with Shea: 

 Shea’s Recommendations:

War-X OCR: Chaos with a Cause. Interview with Jake Moore

(You can find the Podcast version of this on Spotify and Amazon Music as well)

Are you an Obstacle Course Race (OCR) fan? Or OCR-curious? Listen in and lean about an Ohio-based race course with Jake Moore . He is one of the creators and minds behind the event, War-X (War-Experience) obstacle course race. And it has grown into a full trilogy weekend for those who want to fill a weekend with not one, but THREE, events!

So what is War-X? Jake and I discuss:

  • The origins and true purpose
  • Their partnership with Operation Enduring Warrior 
  • Real guns and explosives??
  • Behind-the-scene info and sneak peaks
  • The Eliminator
  • Mindset and preparation
  • And more!

You don’t have to have been in the military to find and practice your own inner strength, or to tap into your inner warrior. We can all work on our Alpha minds, our resilience, in all parts of life.

Want to join War-X this year? Jake has extended a discount to listeners and friends. Let me know if you’re joining, so we can meet up and say hello!

Use this link, and discount code KCX10 to save 10% on registration

  • Facebook: @thisiswarx
  • Instagram: @thisiswarx
  • Operation Enduring Warrior: @operationenduringwarrior

Need some help figuring out how to eat or train for an Obstacle Course? Email for some FREE resources to get you started, or discuss a coaching program to guide you along the way!

A few examples, depending on your goals/needs:

  1. Protein Basics – where to find good protein
  2. Collagen, Joint Health, and Athletics – preventing injury and boosting power
  3. Struggling to lose weight even though you’re “doing everything right”? Check out this past Podcast Episode.
  4. Join The EMPOWERED HEALTH group of Facebook, helping active people overcome migraines, GI issues, or joint problems

Remember to Use this link, and discount code KCX10 to save 10% on registration if you want to join War-X or the Trilogy!

Recognizing and Preventing Burn-out with Michelle Risser

{Listen on-the-go here on Spotify or your other favorite podcast platform!}

Stress has a ripple effect on the rest of your body and systems. Don’t ignore it!  

In today’s episode, Michelle Risser shares all about the importance of self care — as well as things we can do to prevent burn out. Michelle Risser, LISW. Michelle is a licensed therapist in private practice specializing in maternal mental health and trauma. She is also a consultant who is passionate about helping moms who work as therapists and helping professionals optimize their self-care and reduce their risk of burnout. 

Self care doesn’t have to be big or elaborate – don’t “wait for the perfect vacation” to recharge. You need to start to find small ways to incorporate rest AND recharge each week, if not each day. 

Hear some of Michelle’s favorite resources, apps, books, and see links below for additional freebies!

Michelle’s Goodies: 


Michelle’s Favorites: 

Collagen, Cartilage, and Repairing Tendons with Loading and Nutrition – a Research Review

{Prefer to listen on-the-go? Find the Podcast version on Spotify, or your other favorite podcast platforms!}

Torn tendons? Surgery, no more! At least, that’s what science and case studies are starting to look at — how to get the body to naturally heal and regrow torn tendons! And what may be some of the implication from that, regarding repairing your own cartilage to help with osteoarthritis?

It today’s episode, I will review some basics on how collagen works, and the difficulties of getting nutrients in to your tendons without exercise. Then we’ll dive into a case study and various research from Dr Keith Baar of UC Davis, professor and researcher with the Functional Molecular Biology Lab. He has many fascinating interviews on various podcasts (links below) and i’ll hit some of the key points he’s made from all of them in this episode, as well as review a case study from 2019 where they completely healed patellar tendinopathy (damaged tendon over the kneecap, “jumpers knee”) in a professional NBA player with just 20 minutes of rehab per week!

Surgery is controversial for knee pain, with many study reviews showing it has almost no benefit to skipping the surgery, and sometimes even sets the knee up for more issues down the road because you’ve now caused a controlled trauma to the knee. So it’s exciting to see research showing the advancements not only in how to heal tendons (and maybe cartilage eventually??) but also how to properly train and feed the tissues to help prevent injury.


Baar K. Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy. Int J Sport Nutr Exerc Metab. 2019 Jul 1;29(4):453–457. doi: 10.1123/ijsnem.2018-0231. PMID: 30299199.



Dr Baar: