Podcast: Rising Through Depression

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Depression, a board of directors, and medication, these are all some of the things floating around in my brain that we’re going to talk about. Sit back and get comfy. Grab something to drink. This podcast might be a little bit longer than my typical podcast. You see, I have to set the stage for you to know where I’m coming from, so you can understand my filter on depression, and studies, and all the confusion in studies that are out there. Let me do a quick introduction.

My name is Kristen Bowen and I have struggled with depression since I was a young girl. Now, here’s the deal. When I say that to people they like to put it in my past.They feel more comfortable putting it in the past. Excuse me, I do. I do, I struggle with it. In the past, there was a definite reason for the depression. There was some abuse involved, and so there was a reason. I don’t have abuse happening in my life any more. In fact, I’m in a marriage that rocks my world. In my head, there should not be any more depression, but there is. I want to share with you some things that I’ve learned, some tools that I’ve put into place to help me through the hard points. I’m hoping you’ll celebrate with me like crazy because I just came out of a fiveday low that came out of nowhere. It was one of the hardest I’ve ever had. I made it through. I am dancing. I know you can’t see me but I am literally dancing right now. It really snuck up on me.

First of all, let’s talk celiac and depression, and gluten and depression. Did you hear me pronounce that T? I did very well. I was raised in Southern Utah and they don’t pronounce their T’s there, so I’m very consciously working on pronouncing my T’s. That was a squirrel moment, sorry. Gluten, celiac, and depression. I am a diagnosed celiac. It’s an autoimmune disorder. Most celiacs do better once they go off of the gluten and the depression gets a little bit better. Now, does that mean that non-celiacs get better going off of gluten and having a lift in their depression? It depends. There are studies, in fact right before this podcast, I was devouring studies, and they were so contradictory. One said this, another one said that. I want to share with you, not from a study, but from my personal life and the thousands of people that I’ve worked with, and what their experiences are.

For me, personally, I needed to evaluate this last five-day hit. I wanted to know what prompted it. Was I not doing something? Was there something I could have done better? How could I have managed it better? In doing these, I call them loving evaluations, I’ve been able to really minimize the effect of my depression. Sorry, got a little teary because the effects are many. My family, I quit reaching out to them. If you know me, I love my family. For some reason when that depression hits, my filter is I’m alone, and I need to wait until I’m better to reach, which is such a lie. I need to reach out to get feeling better and to connect. I always do evaluations. Through those evaluations, I’ve learned what my triggers are. I’ve learned what little things come up before a big dive. That way I can see it when my thinking is still good, and clear. I can see it coming, and I can reach out for help before I get into that deep, I call it, a dark and twisty place. Sorry. I’ve got little sniffles going on from some tears that dropped.

This one, I didn’t get any little indicators. Boom, it hit me. Last night I was journaling. What did I eat? How has my sleep been? How has my supplement routine been? How has my exercise been? My water intake? Those are all things that make a difference in my depression. I realized what I’d done. Oh my gosh. Now, I’m not blaming this restaurant. It is totally 100% my responsibility. I have a hard time with canola oil, it flares up my arthritis. Since a lot of salad dressings have canola oil, I’ve learned I needed to keep some healthy alternatives in my car in case I get stuck and have to order something.

Going to Wendy’s, I had my salad dressing pack, and I got the Power Mediterranean salad. It was dark. I was tired. I was eating too late. I was kind of frustrated. Not kind of, I was. I was very frustrated with myself. I should have planned better. Sitting in my dark car, enjoying my salad. I was talking to one of my daughters as I was journaling. I said to her, “Have you tried the Mediterranean salad from Wendy’s?” She responded, “No, it has wheat in it. Cracked wheat mom.” I hadn’t realized I was eating wheat. This last round of depression I went through, was very much facilitated by an introduction of gluten in a salad.

Since we always want to find something to celebrate in.The thing I’m celebrating is, I have healed my intestines. Typically, in the past, if I would have gotten any type of wheat at that level,  this was a whole serving of wheat, I would have had massive digestive issues and I didn’t. Which is amazing. Which means my gut is getting better and healing. I am over the moon about that. It still takes a toll on me and my neurotransmitters. Man oh man did it hit. It hit hard. It hit fast. It hit furious but I made it through. Yay.

If you’re not celiac, and you struggle with depression or anxiety, I want to know if you have gone off gluten go for a while? If you’ll give yourself a 45-day complete vacation from gluten, then evaluate if it made a difference for you with your depression and/or anxiety. Now, going gluten-free is like being pregnant. You either are or you’re not. I don’t mean just reducing the gluten, I mean completely going gluten-free. There are studies that will tell you it does make a difference. Journal of Psychology has a study that says 90% of people who are not diagnosed celiac, who go off of gluten, who experience anxiety and depression, experience an increase in mood and a decrease in symptoms, 90%. I mean that’s amazing. There was another study by the National Institute of Health that says it’s garbage, it doesn’t do anything. This is where you get to be your very own CEO of your body. If you struggle with anxiety or depression, try going gluten-free and seeing if it makes a difference for you. Do it for 45 days and do it 100%.

Now I have to tell you that the people I’ve worked with, the majority of them feel better. Some of them don’t though. However, after going gluten free for 45 days you can determine, you don’t have to rely on the study. You can basically find whatever study you want that supports your belief system. They’re both from credible places. One says no, one says 90% yes. That way you understand your body’s chemistry and if you’re going to feel better. For me, it hits within about 12 hours. Now I didn’t even realize I had gotten gluten this time so I didn’t understand what was happening as the black abyss encompassed my soul, my heart, and my thinking. As I did my evaluation after the black abyss had passed, talking to a daughter, I realized, oh, I got hit with a full serving of wheat that salad because I didn’t pay enough attention. I was busy. I was so busy. A Mediterranean salad. To me, a Mediterranean salad has some feta cheese, maybe some Greek olives, some peppers, that kind of thing. I need to take 100% accountability to check the ingredients.

Typically, I always wonder, is it in my head, am I making it up? Am I just assuming that’s going to happen so that’s what I experience? This one was really interesting in that I didn’t know that I had gotten it and I really got hit 12 hours afterwards.

Now the next little piece of the puzzle is the studies. Some people really get overwhelmed by studies. You can find a study that basically supports eating tons of meat, eating little meat, being vegetarian, eating gluten, not eating gluten, sugar is okay, sugar is not … You can find a study that supports just about anything. Test it out on yourself. Determine what fits for you. My husband was actually in a study for his eyes. We saw the holes in the study. They were missing some of the questions and some of the criteria. They’re now making massive medical decisions off of this eye study that my husband was in. After that experience, I always look at those studies and think, “I wonder what they were missing.”

When you’re wanting to figure it out for yourself, because you are the CEO of your body and your life. You change one thing at a time. Then determine, did it make a difference? Here’s what I see happening, especially with women, you’ll become an up-cycler, and you’ll get feeling a little bit better but you’ll just put more on your plate to do. You don’t notice that you feel better. That, my friend, is when a board of directors kicks in and is a beautiful fit.

I have a board of directors. Those I invite, people on my board that I trust, that have my back, and that are willing to give me the feedback even if it’s hard feedback. Now, one of the people on my board of directors is my husband. Some of the people on my board of directors are paid help coaches. Some of the people on my board of directors are my naturopath. You have to put together a board of directors that fits your needs. For example, and I’ve told this story a lot, but I love it. My oldest son is a thinker. He’s linear and a thinker. He is on my board of directors.

Now, if I put him on my board of directors, and I went to him, and I said, “What …  When I do video work, I plan my outfits. Will this look good on camera? Will it wash me out?” That kind of thing. If I went to my oldest son who is a financial investor and said, “Hey Bren,” his name is Brennon, but I call him Bren. “Hey Bren, do you think these shoes will look okay on camera? What do you think of this color? Does it bring out the read in my skin?” He would not even look up from the numbers he’s working with and say, “Yeah, it looks fine.” Style not his strength. That’s not his zone of genius. He just doesn’t even care about the shoes. The only thing he wants to know is, were they the cheapest that I could find so that my financial in numbers are good. That’s how he thinks.

When you’re building your board of directors it is so important that you choose people for areas that they’re strong in. Now, if I went to a daughter. I don’t mean that in a sexist way, it is just how my kids are. You can go to men or women. In my case, if I went to a daughter, she would respond to my questions with, “Oh mom, you know that pink probably isn’t the best thing on camera because the wall color behind you and you’ll kind of wash away into it.” You have to determine your board of directors. For example, if I went to my son to talk about warehouse procedures, weights and measurements for lotion, he wouldn’t have anything to give me. If I went to my daughter for warehouse procedures, cost of goods involved, milliliters, ounces, all that kind of thing, she would be all over that. That’s her zone of genius.

As you build your board of directors, make sure you put people in an area that they’re passionate about. When it comes to investing in 401Ks, that’s the conversation that I have with my son Brennon. You have to make sure that those are matched up. My board of directors has some people that are paid, I pay them to be on my board of directors. Some people are there because they love me, and they have my back. They want to make sure that I make it through when that dark and twisty abyss surrounds my heart, soul, and thoughts. Building a board of directors doesn’t happen overnight, but oh my goodness is it worth it to start building. Because my board of directors saw that my depression had kicked in. They started reaching out to me, talking to me, making sure I was okay. It is a natural safety net that I have to make it through, when that dark and twisty days comes up.

The next thing I want to talk about with depression is medication. A lot of people, when I talk about my depression, they always think it’s in the past. Like I don’t experience that anymore. Sometimes I want to say, “Today, it’s consuming me. It’s all I can do to stand here and even move.” You can tell, personally, on me, the muscles in my face quit moving, and I become kind of monotone. Sometimes I just want to say, “No, it’s today.” There isn’t a face to depression. Sometimes we think of a person that struggles with depression and they’re always crying, and they’re always sad, and you can tell, oh, they have depression. There’s not a face to depression. I really wanted to dispel the myth that my depression is in the past. Because a lot of times people will compare their journey to mine and they think I’ve totally conquered it. I haven’t conquered the depression, I’ve just built up a support system and tools to help me to get through the depression.

Now let’s go to prescriptions. A lot of people assume that I would never use a prescription for depression. That’s not the truth. Now, for me personally, there are different families of medications that do different things when it comes to depression. There are six actually. I have tried each of the families of medications to see if it’s a good fit for me, to help me, and I’ll tell you, if any of them have worked, I’d be on it. I would just be doing things to support my liver and make sure that I was getting optimal nutrition since medications will pull different layers of nutrition from your body, and strip them. If there was one that worked, that helped my journey to be a little bit easier when it came to that dark and twisty depression, I would be on it. I personally never found the benefits. I only got the side effects.

Now I have people around me that I love very much that also struggle with depression. They found one that was a good fit, that it really made a difference. Really determine … I see so many people that say, “No, I want to do it naturally.” They walk away from a tool that could benefit them. I know there’s a lot of publicity that the negative side effects of medications, and I’m with you on that, I’m very, very conservative. However, don’t push it away as this horrible thing without doing some investigating to see if there’s something that could benefit you. I look at it as leaving no stone unturned. Now I’ve looked at all of those stones, I experienced those stones, none of them worked for me. I moved on and figured out what would help me. For me, water intake is crucial, hydration. Staying gluten-free. Did you hear that T again? Staying gluten-free. Exercise is important. Being outside in the sunshine, being connected to people, and my sleep schedule is crucial.

Another thing for me, I have this thing for murder shows, and murder mysteries, blows my husband’s mind, but I do. If I get too into those and start doing that a lot, it kicks in. It triggers. I just start to feel hopeless like there’s no goodness left in the world. I have to make sure the visual images, and the sounds that I put into my body, are really uplifting and lift me to that place where I want to be.

I hope if you struggle with depression and anxiety that you remember today, you are not alone. Please realize, my depression is not in the past. It’s something that I still deal with. I just came out of a dark place.  Celebrate with me. I’m going to celebrate for you too, that you and I are connecting here today because it’s something that I still experience. If you are ever feeling alone, remember, that’s a lie, you are not alone. There are others, we are out here, and we are walking that journey right along with you. It’s a matter of sharing and connecting, that helps our journey to become a beautiful place instead of a lonely, dark and twisty place.

Leave a comment. Talk to me. I’d love to know what have you tried and what works for you? Another podcast that might be really good to do is supplementation for depression. I think that would be a super interesting one. I’m making a note of that right now. Supplementation for depression, because there are some really good supplements out there. That’s for another podcast. This one has gone a little bit longer.

My name is Kristen Bowen. I’m the founder of Living the Good Life Naturally. If you’d like to learn more about the tools that I put into place, specifically for my depression, come and join us on February 8th, 9th, and 10th. It’s my three-day class, building a strong foundation. It’s called Stop Starting Over. I share those tools, those foundational pieces I used to help bring me out of that depression and to help me maintain, and experience fewer dips, and more happy spots. If you are interested, go check that out at livingthegoodlifenaturally.com. February 8th, 9th, and 10th. I’d love to have you be a part of that. It happens in beautiful Logan. We have people flying in from all over. There are beautiful hotels here. We’re about 90 minutes from the Salt Lake International Airport. Cost of the class? $97. I don’t want anyone not to be able to take this class because of the cost. I can’t wait to connect with you there.

Hey, it’s Kristen here. Two favors. If you enjoyed that podcast. Go ahead and like the podcast wherever you are listening in from. Want more info and updates about free classes, paid classes, or products? Go to livingthegoodlifenaturally.com. Enter your email in for the email newsletter and that is where I send all of the updates about all of the amazing things that are happening at Living the Good Life Naturally. Remember, you are the CEO of your life. Today is the day to create health and live the good life naturally.

The content of this program is for information purposes only. These statements have not been evaluated by the food and drug administration. This program is not intended to diagnose, treat, cure, or prevent any disease. Individual health conditions may vary. Always seek competent medical advice from your medical or holistic health provider before starting any new health protocols.

Podcast: Thyroid and Mucin Overproduction

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Adrenal Thyroid Drink Recipe

Kristen: Are you ready to talk mucin and your thyroid? If you’re struggling losing weight, if your hair is thinning or falling out, if you’re tired all the time, if your weight is going on a spare tire, and if the shape of your body is changing you probably have a thyroid issue that isn’t showing up on your blood work. Let’s talk about what it is and what in the heck is happening to your body. So here’s the deal, mucin protects your body in small amounts from friction. Think of mucus, mucin. It’s a glycol protein but when your thyroid isn’t functioning, your body creates too much of it and then we have a problem. Here’s how you’ll know if you have a mucin problem. I want you to go to your deltoid muscle on your forearm. I didn’t know what deltoid was until a couple of years ago. I knew it was a muscle but I didn’t know where it was. It’s on your forearm and I want you to pinch that muscle. You should be able to grab skin over your muscle.

Now a lot of people pinch that and they think that big gap between the pinch of skin is actually muscle, but let me tell you, it’s not. That’s mucin built up in your muscle. You should be able to grab that skin. If you can’t, that’s the first place your body starts depositing mucin. Now the second place, I want you to put your hand right underneath your chin. Are you starting to get a little double chin there? Is your face getting more round? That my friend is mucin from an under functioning thyroid. Now let’s go the next place. Take your hand right at the top of your spine. If that’s starting to get rounded and a little puffy, that is mucin.

Now let’s go to another place. In your thighs, you know right inside of your leg at the top of your thigh? If those touch, that’s a mucin issue. Did you realize that? So now we’re going to talk a little sensitive areas now, are you ready? Clear the room of any men. I don’t know why, but they get uncomfortable talking about some of this stuff sometimes. If your breasts are changing shape and starting to look pendulous, that’s a mucin issue. That means you don’t feel good and your body is pushing so hard. Think of excess mucin like pouring karo syrup in your car’s engine and expecting it to run. It’s not going to and neither is your body if you have excess mucin. Now, here’s the deal, it’s not an overnight fix. We can fix that together. We can do it. I’m here with you. I got you, but it’s not an overnight fix. I don’t see it clearing up until about six months in of solid foundational layers being built upon to clear up that mucin.

Let’s talk about where you need to start, because now you’re like, oh my gosh I have mucin. Do you know I have toddlers come in the shop that you can pinch their little arms, and they already have mucin. Before we talk solutions, can I talk one more thing with you? I want to share this with you. Did you know the levels of fluoride in our tap water are proven to shut down thyroid function? In the early 1920’s, there was a lot of testing done, that showed the levels in our drinking water is actually the level that suppresses thyroid function. If that’s not enough to get you drinking something besides your tap water, I don’t know what will. That level of fluoride is suppressing your thyroid. Suppressing your thyroid means your body goes, oh no, create mucin to protect. In actuality, it’s just slowing you down and making everything not work.

In fact, do you know high blood pressure almost always had a mucin component? What happens is the thyroid stops functioning, the mucin is created, and your body has to work harder to maintain your blood pressure. Therefore whacking it out with high blood pressure. I can’t tell you how many women I’ve worked with, as they clean up their mucin their blood pressure normalizes. It’s pretty incredible. Number one, we need to see where your temperature is at. We’ll put a link in the show notes to my very favorite body temperature thermometer that you take your body temperature with. It’s crucial you do it first thing in the morning. Do it for five days. If you’re cycling, do it on the second day of your period. That will be the most realistic picture of where your temperature is at. We want that temperature between 98.4 and 98.8. If it’s low, your body is producing mucin to protect itself. If it’s high, that’s a whole other podcast.

The majority of people are low. If it’s low and you’ve done that little pinch test on your arm and you’re not grabbing skin, then you know you’ve got mucin. The next thing we need to do is balance hydrochloric acid levels. It’s crucial that we do that. If it’s a small hydrochloric acid issue, we can do that with enzymes, honey, wine vinegar or Bragg’s Apple cider vinegar. If it’s gone further than that, we need to go into a betaine protocol. We need to help the hydrochloric acid so that your body can start breaking down those glycol proteins called excess mucin.

The next thing we need to do is nourish adrenals and thyroid with Living The Good Life Naturally’s adrenal thyroid drink. It’s crucial. It’s got potassium, it’s got micro and macro minerals, enzymes, B vitamins, all the goodness that you need in a one and done drink. We need to start supporting those adrenals. Now the next step that we need to do, is to determine if you’re needing a little thyroid boost with some desiccated thyroid. There’s several ways that you can do that. You can get a prescription from your doctor. I much prefer the Westhroid prescription over armor. You can buy it at over the counter as a thyroid gold. You can work with Dr. Christopher’s herbal pack that he has, that supports thyroid. It just depends on where your thyroid’s at, what you’re needing. We need to add that desiccated thyroid or herbs to get that thyroid functionality up. That’s crucial.

After we’ve got all of those done, we need to make sure that you are walking away from foods that inflame you. For example, nightshades inflame me. Red peppers and spicy peppers, they just cause some inflammation. While I’m working on my mucin, I have to walk away from those foods. Realizing all of this is done with the foundation of a magnesium level at six. It is a minimum of six that we want to maintain it at. Now our goal is between 6.3 and seven. I do see this working and starting to really kick in to clean up that mucin if you hold a solid six on your magnesium level. So are you ready? Join me. This doesn’t happen overnight. Let’s clean up that mucin, let’s get your body working really well and let’s be realistic. It’s not something we’re going to do for a week and then it’s going to clear up. It’s a good six month journey but what a difference it makes and I promise you’re worth it.

You didn’t get where you’re at in six months, but we can get you feeling a lot better in six months, if you won’t give up. If you don’t do the start, stop and overwhelm and starting over. That’s where we get in trouble. If you’d like deeper support of learning how to clear up the mucin, how to build those foundational layers, then come and join me on February 8th, 9th and 10th. I have my three day class. It’s held in Logan, Utah. We have people flying in from all over the place to join us. I do it once year. The cost is $97.00 and we are going to give you the tools to build your foundation strong. When you have a strong foundation, your body’s not creating mucin. So go check it out over at livingthegoodlifenaturally.com. Click on shop, then click on workshops and it will be right there. I want to see you there.

If you’re interested in learning how your body works, understanding that those little swollen puffy knees is a mucin build up in many people. If you want a deeper understanding of that, then you will love my three day class of stop starting over, February 8th, 9th and 10th. I’ll see you there.


Podcast: Layers to Better Digestion

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Kristen Bowen: Welcome to Living the Good Life Naturally. My name is Kristen Bowen. Today we are talking digestions issues. This last week in the shop, there has been more digestion issues coming in than I think I’ve ever seen before. We’re going to cover lots of ways, not to overwhelm you, but to help you find something that will ease that digestion, because nobody likes walking around with a bloated stomach or a gassy stomach. Sorry. We’re going to talk about things that are a little TMI. Nobody likes that. Digestion actually affects brain function, and affects energy level, so it’s crucial.

But number one, let’s start at the beginning, because sometimes it is so easy to hand our power over to a supplement to get our digestion better, but let’s evaluate if you are doing some basic grandma-wisdom type things that will make your digestion function better every single time. Our body has two gears, rest and renew, or fight or flight. Okay? Two gears. If you are in fight or flight, your stomach doesn’t properly produce the enzymes and all of the things that it needs to digestion your food. If you’re stressed out all the time, if you’re going to bed too late, you are setting yourself up not to digest your food properly.

Making sure, and I have to laugh a little bit at this one because this last week I have left much room for improvement in my life on this topic, making sure that you’re taking care of yourself. Sometimes we can feel guilty for self-care. Self-care is what helps us do those big things that we want to do. I usually am really on top of this, and this last week, I let time poverty kick in. I walked away from self-care, and I walked away from the strongest, healthiest me that I can be. My commitment to you today is I’m back. I am taking better care of myself and going back to those routines that I know make a difference. Going to bed on time is crucial. If you’re waking up exhausted, your body can’t be in rest and renew, and digest your food how it’s supposed to. Please remember that with all of these tips that I’m sharing, and all of the different layers. We need proper sleep. We need proper sleep to digest our food.

Now, a super simple tip is apple cider vinegar and water. My kids revolted at that when I tried to give that to them. The apple cider vinegar has minerals and enzymes that help increase hydrofluoric acid. It’s a super simple way if you can get it down. Now, there’s a couple things that we can do to tweak it and make it a little bit easier to get down. When I’m talking apple cider vinegar, I’m not talking dyed white vinegar. I’m talking a good apple cider vinegar that has the mother pulp. That’s what’s going to make a difference in your digestion.

Now, did you know adding honey to that apple cider vinegar is actually going to help drop cortisol levels? It also makes it taste a little bit better. If you have a hard time, like me, getting apple cider vinegar down in water, add just a little bit of local honey, and see if that makes it a little bit better. Because any time we drop cortisol levels, we digest better. Now, I still have some kids who won’t get that down. There is a pill. You can buy an apple cider vinegar pill that you can take. Is it as good as taking the apple cider vinegar, the real food? No, it’s not. But if you can’t get that down, how’s it ever going to help you or somebody that you love? The pill is plan B. It can make a difference in your digestion.

Now, number two. Well, not in order, just the next thing we’re going to talk about, not number two, but the next thing that we’re going to talk about are digestive enzymes. I love them. If you have compromised digestion, that means you have compromised enzymes, and you need more enzymes. It’s never made sense to me, though, to talk enzymes in pill form. If we have compromised enzymes, and we’re taking them in pill form, and expecting our body to break down the pill, but we’re compromised, so I love powdered enzymes, the E3Live are my favorite. We carry those at the shop and online at the website, Living the Good Life Naturally.

Now, you need to be careful with them, though. You need to be careful, because they’re a powder and they are so powerful. If you sprinkle them on scrambled eggs and wait too long, you will come back to a runny mess on your plate that doesn’t even look edible. That’s how amazing these enzymes are. They help you break down your food. If you drink soda, and if you drink tap water with chlorine, you have compromised enzyme action. Not even digestion, but enzymes help you break down your hormones, also. If you have a hormone imbalance, you also have a digestion enzyme imbalance. You can sprinkle them on your food. I like to sprinkle it in water and drink it in water. Now, some people have a hard time getting those down. This is one of my easy ones to get down.

At the end, it tastes a little bit gritty, but what a difference it makes in mental clarity. If you’re someone who has ADD, or you’re someone like me with shiny object syndrome, and focus is not your greatest strength, the enzymes can help give you mental clarity. If you’ve got brain fog, if you walk into a room and you can’t remember why you walked into that room, enzymes can help make a difference.

Enzymes also help you get more of the good nutrients from your foods. It’s one of those places that if someone isn’t feeling optimal, start them on enzymes, because it’s easy. I think it’s easier to add things than it is to take things away most people, not everybody, but the majority of people will really feel a benefit taking the enzymes. The other thing about enzymes that I love is you can take them one day and not the next day, and you haven’t caused an issue. You know, you haven’t created an imbalance, like if you were taking a boost for your thyroid. They’re just really easy, and I love them. Enzymes can just be a simple addition. They do work best if you add them about 20 minutes before a meal. Sometimes I forget, though, and I take them during the meal. They can be a really powerful way to boost your digestion issues.

Another layer are Swedish bitters. Now, these are powerful. We need bitters, and it helps us digest our food. It activates bile, and they’re powerful. This is one I just can’t get down. They’re a beautiful fit if you can get them down. Swedish bitters are a liquid. They have that bitter component. I don’t have a brand on this one that I just love the most, and so I just look for one that has the least amount of additives added in. Swedish bitters will stimulate bile to help get that digestion going.

While we’re talking about bile, can we talk to you if you’ve had your gall bladder taken out? Yeah, I’m talking to you. If you’ve had your gall bladder taken out, did you realize that it’s your gall bladder’s function to produce bile when you eat? If you’ve had it taken out, you need to step in and give your body the bile that it needed before they took out your gall bladder, so ox bile is a really important component. I can’t tell you the number of people that just feel like they’ve been given their life back after their gall bladder surgery. They just needed to understand I need ox bile. Usually it’s between 100 to 500 milligrams that people need to support their bile function if the gall bladder’s been taken out. Little bit of a squirrel there, but you followed me on that, right?

Now, the next layer I want to talk about I think is crucial for everybody. It just is one of those powerhouse foundations, and it’s called My Miracle Tea. It’s an herbal tea blend that promotes digestive health, reduces bloating, helps with constipation. It’s amazing stuff. I can’t tell you how many people will say, “Oh my goodness. I always had heartburn which started with a digestion issue, always had heartburn and it’s so much better now that I’m on the My Miracle Tea.” It’s very soothing, the herbs that are in it. It boosts your liver and it just helps you foundationally with peristaltic action, with liver function, and with digestion, so really powerful way. It’s safe for nursing mommas, for pregnant mommas, for newborn babies. It’s just an amazing super food to have in your home.

But that reminded me of something. We’ve got to get to the foundation, because if one of your digestion issues is acid reflux, that started out with a magnesium deficiency. Did you know that if your magnesium levels are low, that decreases peristaltic action? And, that decreases the opening and closing of a little muscle that attaches your esophagus to your stomach. Please remember all of these things that we’re talking about today, the foundational layer is magnesium. We need to get our voltage up, and magnesium is the first step that you take to build that strong foundation instead of chasing symptoms. Chasing symptoms is exhausting.

Now, there’s another layer that you might want to it. It is called DGL licorice. Now, you know, here on team we’re always trying different things. Some of the people on team, who shall remain nameless, think this tastes like candy. I personally don’t care for it. But, I love what it does to soothe my digestion, to soothe acid reflux, and to help lower cortisol in my body.

Now, for some people it’s not appropriate if you’re on high blood pressure medication or you’ve got some blood pressure issues. Please make sure that you’ve made sure that it’s appropriate for you to take, because it’s not appropriate for everyone. But man, oh man, if you’ve got some acid reflux happening, and you need a quick fix, that DGL licorice will soothe down. Just think of the acid reflux like fire in your esophagus, and think of the DGL licorice like a fire hose that you just totally quieted that acid reflux down.

Now, another thing for some people, not for everybody, but for some people, drinking lemon water in the morning. This is one of those things that you have to play with. Some people, it is a deal breaker. If they start every morning with a fresh lemon, and you take that lemon, and you squeeze it in some water, and then they drink that first thing in the morning, it can make all the difference in their digestion throughout the whole day. For me, it doesn’t make that much of a difference, so I don’t do it. But for some of my family members, it’s a game changer. That’s one of those things that you have to play around with to find out if it’s enough benefit to you to cut that lemon, get that glass of water, and have it by your bedside every morning. For some, it is, so try it and see.

One of the things that I always think is important is not trying a whole bunch of things at once, but making sure that you’re doing one thing, figuring out what it does for you, and then adding the next thing, because then you’re deeply connected to the benefits. People who are deeply connected to the benefits are those people who follow through. Those are the people that in two to three months start feeling better, and look back and go, “Oh my gosh. I can’t believe how much better I feel.”

Now, if you loved this information today, you are going to love my Stop Starting Over class. It’s coming up February 8th, 9th, and 10th. It’s held in beautiful Cache Valley, Utah. Three days of fun, and laughing, and learning, and building your foundation strong. I am going to share with you things in this class I can’t give you anywhere else. Here’s my promise to you: I am so convinced it’s a game changer, a life changer, that I will give you your money back if after three days of the class you’re like, “Wasn’t really worth my time or my money.”

I’ve never had anyone take me up on that because it is everything that I’ve learned on my journey of health that stops people from being healthy. We give it to you in a very logical, linear manner. You can ask questions. We have learning time. We have learning activities to cement the learning. It’s amazing. Plus, you get to hangout with amazing people. Some of the people that have gone to my classes are still friends now, and meet together as a class in different areas of the country. It is really a once-in-a-lifetime experience.

I only do this class once a year, and I want you in it. February 8th, 9th, and 10th. Go check it out on livingthegoodlifenaturally.com. Click on shop. Click on workshops, and then you’ll see Stop Starting Over. The cost of the class is $97. We have a little gift bag that we get all ready for you to start you off strong, and finish strong. Join me at Living the Good Life Naturally: Stop Starting Over, and get on top of that digestion. It’s worth it. Pay the price, add those layers, and see what benefits you.

Podcast: Stress Got You Down? You Might Have a Cortisol Addiction

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Kristen Bowen: Healthy people walk away from cortisol spikes. You, my friend, are in a space to create health. You’re here with me, and I am with you, and we have got this together, you and I. We are not alone on this journey of wanting to experience our very best day. You know that day when you wake up and you’re ready to change the world? I love those kind of days, so let’s talk. What is cortisol? Cortisol is made by your adrenals, and it manages how your body metabolizes sugar and fat. Bad cortisol is all of this cortisol you get when you spike all the time. We do need some cortisol, because it helps our heart, and it helps blood pressure. If you’ve got blood pressure or heart issues, it started with cortisol spikes, so managing that cortisol is absolutely crucial. I’m here to tell you something I’ve learned. We as women have an addiction to cortisol, and we just need to start calling it what it is.

It’s interesting to me so many women are wanting to help their children with addictions, and to walk away from those addictions, but they haven’t even recognized their own internal addiction that they don’t have to go to a friend to buy, or a drugstore, or a computer. They create it internally, and that’s cortisol. There’s a short term and a long term to cortisol, and I want you to be able to look at it through the short term and long term investment, so you can make a decision as to what fits in your life. Here’s how we get sucked into the cortisol addiction. The short term benefits of cortisol are pretty amazing. We get a little boost of energy. We get some clearheaded thinking, and our body feels better for a little bit. The long term consequences are that very cortisol, the quick fix made us feel good, long term, it’s a slow etching of our energy, our organs, our hormones, our sleep, our ability to think, our ability to react, our ability to experience joy.

Remember the short term, it paid us off, and so many of us are choosing the short term over the long term. I created health by choosing long term investments, and you need to start choosing long term investments. Those are the people that I see getting healthy, not the ones who make a quick fix. One of my quick fixes was grabbing a Diet Coke because it gave me energy, but the long term consequence is it was walking me away from my health. The same thing with the cortisol spike. When was the last time you were frustrated, and you might’ve held a sweet smile on your face, and smiled all the way through it. As women, handling our anger is something that I haven’t met a lot of women in my life who are super comfortable in handling anger, so we put a sweet little smile, and we go into good girl syndrome, and we’re frustrated as all heck on the inside, and our cortisol spikes, and walks us away from the very thing that we say that we want, good health, because there is no diet protocol. There is no supplement. There is no program that will offset a cortisol addiction.

There are things you can do to help it, but let’s walk into 100% accountability, and that is managing your cortisol. You do that through your thoughts. You do that through meditation. You do that through all sorts of things, so let’s talk about some things in your body that you can tell if you might have a cortisol addiction. You’re not sleeping well. You get discouraged easily. You’re always anxious. You would rather hang out in the bathroom late at night and clean the bathroom than go hop into bed with your husband because your sex drive is tanked. Let’s just call it what it is. You have backaches, muscle aches. You crave unhealthy foods, even though you know better. You’re always getting sick. You’re gaining weight, no matter what you try, especially around your middle. You’re tired, but you’re wired. Those are all symptoms that you’re producing too much cortisol, and you are completely in control of how much cortisol you produce. Let’s talk about some things that we can do to help us walk away from our cortisol addiction, because when we do, we walk toward health. It’s a simple choice.

In the morning, between 6:00 and 8:00 a.m., that should be your best, most productive time of the entire day. That’s when your cortisol is naturally the highest, and that’s when you should be the most creative. If you’re not, if you’re dragging that backside out of bed, and if you’re hitting your snooze nine more minutes, nine more minutes, then let’s talk about some things that you can do to offset that. Start your morning with saltwater. This last couple months, my stress has been through the roof, and when you look at me, it’s obvious, and these are the things that I did to pull my body’s ability to manage that stress back into balance. I started having saltwater by my bed so first thing in the morning I could drink that saltwater, because it’s a reminder to my body this is when natural cortisol should be its highest. Then you might’ve heard me talk about this before, soaking in magnesium. The higher your cortisol addiction, the faster you burn through your magnesium, which is the very thing that you need to manage the cortisol.

If you have a cortisol addiction, if that list sounded like your life and you thought, “Oh, Kristen. That’s me,” we need more magnesium, and not just spring it on, and not taking it as a tablet in synthetic form. We need the real stuff pulled from the ocean and soaked in. The 30-day challenge comes to mind. You might’ve heard me talk about it before. We need that magnesium because the magnesium helps balance our DHEA level, and that’s what determines cortisol. When you soak in that magnesium, your DHEA levels are able to naturally, more easily balance that cortisol. It’s this beautiful little connection that happens. Traditions. As women, we need traditions in our life. Traditions keep us calm. Traditions, we know what to expect, and they help us to nurture those people around us, so I want you to think of traditions that you love. We have a Fourth of July tradition that is some of my favorite memories with our children. Christmas can have so much pressure on it. Oh, my gosh. Fourth of July, there’s very little pressure.

As my kids started getting older and getting married, there was expectations with the other side of the family for everybody to be together, so we took the pressure off our kids, and said, “Hey, let’s hang out together the Fourth of July. It’s really fun, and there’s lots of great things to do.” Our family looks forward to that tradition. We love that tradition. I also love the tradition and routine of a long, hot, beautiful bath. I put some music on. I put some candles on. I turn the lights off. I draw the water. I put my bath bomb in. Oh, and by the way, it’s boosted with magnesium, and boron, and a beautiful cocoa butter. I pull out a good book, and I just spend some downtime in the bathtub. Those traditions help us manage our cortisol spikes throughout the day. There’s another really beautiful thing, because I want to know, when’s your best time of the day? When do you feel the most cohesive, the most productive, and the most in charge of your life? The further away that is from 6:00 to 8:00 a.m., the more you’ve walked away from that natural circadian rhythm, but here’s a really simple tip to walk back toward it.

You can’t break natural law, and expect to experience natural health. It just doesn’t happen, and so let’s walk back toward some of that grandma wisdom, and that is, sunshine rebalances that wired, tired body you’re dragging around. Sunshine. Get out from that computer. Get out from that desk. Get out from working indoors, and walk outside for a little bit every single day. If you really want to pump it up, you’ll do some sunshine first thing in the morning, because that’s the most powerful way to reset your master hormone called leptin. Simple sunshine first thing in the morning. It’s crucial. Our bodies have the ability to self-repair if we’re not under stress. Did you know that your body’s got two gears, fight or flight, rest and renew, and if your cortisol is spiking all day long, your body has very little time, because it can only do one or the other. We’ve bought into this thing of multitasking, but your body hasn’t. It’s in fight or flight or in rest and renew.

Making sure that you’re in rest and renew ensures that you’re tapping into your body’s god-given ability to self-repair itself, and we need that. We need you waking up feeling empowered, feeling strong, feeling capable. That’s what living the good life naturally is all about, because here’s what happens when a woman taps into that. She changes the lives of people around her, and we need more women changing those lives. Have you looked around at all the needs that there are in the world? There’s natural disasters happening everywhere. There are people that need us. They need us waking up, feeling empowered, claiming our gifts, claiming our strengths, and moving forward with clarity. Thanks for joining me on this podcast. My name is Kristen Bowen. I’m the founder of Living the Good Life Naturally, and I’ve been sick and I’ve been healthy, and I much prefer being healthy. You can join me over at livingthegoodlifenaturally.com. We’ve got our blog post. I love to hang out on Facebook Live, and just do some little impromptu classes.

I try to hit that every Wednesday at noon, Mountain Standard Time. I love me a good Snapchat, love a good Snapchat. It’s just spontaneous when the thought comes to me, and I can pull out my phone, and just quick snap some thoughts. We’re also on Instagram, where we share capsule dressing, and beautiful pictures, and things that inspire us, and other locally owned female businesses that are changing the world. If you’ve ever felt alone, join us. On the front page of the website, there’s a little spot when you go to livingthegoodlifenaturally.com, and it says, “Join the movement,” because this is a movement to get you feeling great, so you can live those big dreams that your heart carries. This last week I got to watch Penny. She was a part of our More Money Now class, and she has actually set up a situation for people who have Parkinson’s Disease. There wasn’t anything to serve people with Parkinson’s Disease with this boxing program, and Penny decided to kick fear in the face, and live her life on a bigger level.

She’s serving the people around her in Saint George, specifically those with Parkinson’s Disease, to help them slow down the effects of Parkinson’s. She’s changing the world, because she’s started to wake up feeling good, and empowered, so I want to know, what are you going to do to change the world?

Podcast: Creating health can be easy if you do this

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Have you ever thought to yourself, “Being healthy is so hard. I can’t do this. I give up. I’m done,” only to wait a little while to try again? Judging yourself harshly without compassion puts you more deeply into the very pattern of what you’re trying to walk away from. How about celebrating that you restarted and tried to get healthy again? Have you ever done that? Have you ever celebrated and said, “Oh, my gosh! I cannot believe I did not give up. I got back up and I tried again today.” Have you ever done that?

Doing the opposite of what you’re doing now might just make the journey a little bit easier. I want you to think about your very favorite person to hang out with. If you treated them the way you judge yourself internally, I bet they wouldn’t hang out with you very much. Those patterns that walk us away from help, the pattern of perfectionism, the pattern of all-or-nothing, which are deeply connected to shame, the pattern of playing the victim, the pattern of compare-and-contrast, those four patterns are what are actually holding you back from creating the very thing that you want to create. Here’s the thing. Everybody has those patterns. Healthy people react differently to those patterns when they come up than sick people do.

Today, here is your action item. When you go to bed tonight, I would like you to end your day celebrating all of the beautiful, imperfect things that you did. Even if they were epic failures, find something to celebrate, find something that you can be good to yourself about. I promise you it makes the journey easier.

Now, there’s still some components that you’re going to have to put into place to create help, and you’re still going to have to learn some things along the journey. It’s not going to happen tomorrow. You do have the power to make that journey easy or hard, and it all comes down to the compassion and the judgment with which you give to yourself.

I love morning routines. Morning routine is crucial. I don’t hear as many people talking about nighttime routines. One of my favorite nighttime routines is turning some music on and celebrating my wins and my losses because, you see, if I’ve had losses, that means I’m out there doing something. I’m living. I’m learning. Losses can be great teachers. Losses mean that you’re one step closer to that victory.

Beating yourself up is slowing you down. It’s weighing heavily on your shoulders. Just trust me, just tonight, right before you get into bed, throw some music on. We’ve got a really fun playlist over at the blog on livingthegoodlifenaturally.com, or maybe you have a couple of songs that just make you move. I love Andy Grammer. I love Bon Jovi. I love Sara Bareilles. You know, that music that your body just starts to move to. Abba Dancing Queen? How can you not move to that one?

Put the music on. Start to move. Maybe even throw your arms up in the air a little bit and celebrate. No matter where you’re at, no matter what your family is facing, no matter what your loved ones are going through, I promise you, digging deep and being grateful will help make the journey easier.

My name’s Kristen Bowen. I’m the founder of Living the Good Life Naturally. My goal with the podcast here is to give you short things to think about, not super long, not super detailed, but things that will impact your heart, help you to lean in, help you remember you’re not alone on this journey.

If you’ve enjoyed this podcast, please subscribe to it. Leave a comment, and go check us out over at Living the Good Life Naturally. You see, we have a movement going, and things are easier when we create them together, so come on. What are you waiting for? Join us.

Podcast: Foods That Walk You Away From Pain

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Show Links:

DIY Sauna
We are talking simple ways to decrease inflammation. How do you know you have inflammation? If you have pain. So here’s where I’m at. A lot of these things I’m already doing and my pain increased. So listen to the end and we’ll talk about those solutions that we can take control of our bodies and bring that pain or inflammation down.

So, number one. If someone is experiencing pain, go gluten free. I’m not saying that you’re gluten intolerant. I’m not saying that you have Celiac disease. I am saying that when people go gluten free, it reduces their inflammation. You just can’t mess with a food that many times and not have it cause triggers in your body. Now the next thing that we need to do is up your magnesium levels. Have you heard me talk about magnesium before? Because magnesium is crucial in managing that inflammation. Another layer is boron. Have you heard about boron? It’s a mineral. It’s crucial. It is one of those things that does so many things that we could just spend hours. So quickly, it helps hold magnesium in your cell. So investing in some boron will help you hold on to your magnesium. And it also regulates your inflammatory process.

Boron is becoming deficient in our soils. In fact it’s so interesting as you look studies in different places, arthritis is determined … The levels of arthritis in a culture is determined by the boron in their soils. The higher the boron, the less the arthritis. All over the world that patter holds very strong. And countries that don’t have a strong boron presence have as much as 20 to 70% higher arthritis issues. Now is boron the only trigger with arthritis? Absolutely not. But it’s a big one. So getting boron in is crucial. But guess what? I’ve done all those things. I am gluten free because I’m Celiac, and I take boron every single day. And this last week I have had a horrific, horrific arthritis flare. So I want to dig a little bit deeper into other things that we can do to decrease that inflammation. And that is … That pain was talking to me. It was feedback from my body that something was off.

And so as I started journaling and writing and evaluating, I realized what it was. It was my stress levels. They went through the roof. So remember, there is no supplement, there is no food, there is no diet, there is no exercise program that will offset the effects of high cortisol. This last week I just fell prey. Some big decisions and where my business is going, and they’re massive and they’re big, and I let it eat me alive. And I walked away from doing a couple of things that naturally help my body fight inflammation. And one of those is my simple homemade sauna. Oh my gosh. I was so busy, so busy running, living the good life naturally, and making all these big old decisions, that I quit doing my sauna. That sauna will put you in rest and renew.

So there’s fight or flight, and there’s rest and renew. And there’s only two places you can be when it comes to healing. And it doesn’t matter what you’re doing for your body if you’re in fight or flight. So even though I was doing all of these good things for my body, my stress levels were putting me in fight or flight. A sauna can walk you away from that. Now I’ll put in the show notes the link to a homemade version that is wonderful. And I was saving up for this really expensive sauna, total reconstruction on my 1908 bathroom to make it fit. In total was going to be about $20,000. This little sauna was about $50 and I love it, and it works, and it’s amazing. So we’ll put that in the show notes. So if you’re someone who struggles with pain, recognize that pain is caused by being in fight or flight too much. The very pain puts us in fight or flight, and so we have to walk out of it. And the sauna can do that.

Now here’s the other thing that came up for me while I was journaling. I have always had a love hate relationship with corn in the fact that I crave corn. Like popcorn. Oh my goodness, be still my soul. I love it. I love corn. I love it. I know that I do better without corn. Now about, it was about two years ago that I really started on this parasite journey and releasing these massive parasites, and I realize that corn was a massive trigger to feed the parasites. And so I backed away from corn. And then I got the parasites managed and a really beautiful balance there. And I love corn. I love corn tortillas. And I added some corn back in because my body was handling it. And I added just a little bit. Not very often. But I handled it and I was like, “Yes. Yes. This is fabulous.” And then I added just a little bit more and I handled it. “Yes. Yes. This is so awesome.” And then a little bit more, and the pattern was the same. A little bit more, and I hit the tipping point.

I was back to eating corn four to five times a week and my body can’t handle that much corn. Now I don’t know if corn is a trigger food for you. If you have autoimmune and you have arthritis, it probably is. It is for most people. But you do need to determine what those trigger foods are. Corn is my trigger food, and I’ve been eating a lot of fish tacos which means they’re wrapped in corn tortillas. And so I realized I need to back off of those to decrease this inflammation. So let’s talk about the seven foods that are the highest inflammatory triggers that, if you’re in pain can be aggravating and keeping you in pain. So we talked about gluten. We have talked about dairy. Soy, eggs. We talked about corn. Peanuts, sugar and other artificial sweeteners.

So you have to become the CEO of your body. You are the big boss lady of your body and you have got to determine which of those foods are aggravating you. Which of those foods are increasing your inflammation? So for me it’s corn. I am gluten free, I will always be gluten free. I take my magnesium, I take my boron. Those numbers are right where they need to be. But adding back in that trigger food isn’t enough to walk me away from the pain. So if you’re in pain, I hope your motivated to go find your trigger food because I’m less … I’m just a little bit over 24 hours with no corn, I can already tell a difference. So let’s go over those trigger foods. I’ll list them one more time. Gluten, dairy, soy, eggs, corn, peanuts, sugar, and sugar substitutes.

And here’s the other thing that I just realized as I was going over that list, there are these little drinks, oh you get them at like the health food store, so they should be healthy for you right? Wrong. They’re called hints, or flavors, or something, and they have just a hint of watermelon. Or just a hint of blackberry. I love them. They have natural flavorings. Natural flavorings can be comprised of over 300 different chemicals. I’ve been drinking those. That’s another trigger. Oh my goodness. So I’m really glad for this podcast because I realize I need to drop those too. I don’t like waking up in pain. Pain walks me away from my potential. Pain sucks at the very essence of who you are at your soul. And I like being pain free. And so I’m celebrating that I discovered it was the corn and those hint drinks that were really flagging my inflammation and putting me into more pain.

Podcast: Do You Know Your Stored Vitamin D Verses Active Vitamin D

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Active Vitamin D Test

Stored Vitamin D

Have you heard about vitamin D? I bet you have. There are so many things to learn about vitamin D. This is why I’m absolutely opposed to synthetic vitamin D. Let me clarify what synthetic vitamin D is. Synthetic vitamin D is a supplement, whether it’s D2 or D3 or liquid or pill form or put into food. That is synthetic vitamin D.


We know how important vitamin D is. Every single cell has a receptor, I think of the receptor site like a keyhole that you put the key in and the vitamin D is the key that opens up the keyhole to open up all the good stuff happen in the cell. That’s crucial. So when we realized how important that vitamin D is, we thought, “Oh, we’re really smart. Let’s make vitamin D supplement.” Well, that vitamin D supplement isn’t as smart as the sunshine. We haven’t figured out how to put sunshine in a bottle, because even though it’s a vitamin D3 and it’s from a real source, it has to go through a synthetic process.


And so what happens in your body when you take it, is it goes to that receptor but remember sunshine opens up the cell, puts the key in and opens it, synthetic vitamin D only sits in the receptor of the keyhole. It sits there like sludge, it doesn’t open it. And synthetic vitamin D, whether it’s pill form or liquid form, can only move your stored vitamin D. So we have stored vitamin D and active vitamin D, and in the show notes I’ll put the two tests to test that, because in my opinion it’s crucial that you know each number, because we don’t want your stored to get higher than your active. If it does, it slows down healing, it aggravates autoimmune, it increases pain.


We need to know where’s your stored and where’s your active. Then, the other ratio that we want going on, is we want your active one and a half to two times what your stored is. It’s really important that you know your stored and your active. Now here’s the kicker, are you ready? Your vitamin D dropped because your magnesium dropped. That’s why your vitamin D dropped, magnesium creates both of those things and helps both of those things to get processed.


Two people can go stand in the sunshine and the person with more magnesium is more effective at building vitamin D than the person with low magnesium. Do you see how we start with magnesium? Magnesium is crucial to your vitamin D status. One of the reasons that August is back to mag, we use the little hashtag #backtomag, is because so many people come in in the winter and they’re just crashed. Their depression has kicked in, their anxiety has kicked in, their energy has dropped.


Right now is the time to be working on that, not waiting until it crashes on you in the winter. You know it’s coming. You know it’s coming. Work now to create what you want later. Soaking in magnesium in August does more for your body than waiting until you’ve crashed, because we have access, most people have access to more sunshine in August than they do in November and December. You add soaking along with more access to sunshine and bam, you’ve got a beautiful combination.


What are you waiting for? Go soak in magnesium and learn about your  You know it’s coming. Become the CEO of your health and know your active and your stored numbers, because you can’t change it unless you know where you’re starting at.


We’ll post in the show notes active, stored, the names of the tests. Remember, you want your active one and a half to two times higher than your stored. A lot of people will ask me, “Kristen, what do you do if you took vitamin D and your stored is really high?” Are you ready for this? Magnesium helps bring that down, and one of my other favorite products, blue green algae by E3Live, it helps to clear up that receptor site in case it’s gummed up with stored vitamin D. It’s kind of grandma wisdom, you can’t put sunshine in a bottle, you have to walk the real path, get outside and get that sunshine.


The more magnesium you have, the more efficiently your body will produce the vitamin D that it needs. Did you know that vitamin D is crucial for strong bones? If you’re working on bone health, you need strong vitamin D patterns but not just stored, you need to know your active too. If you’re like me and depression is a part of your story and your history, you need strong vitamin D. My gosh, maybe you’re like me and we’ve got some autoimmune stuff going on, vitamin D levels are crucial. But not just vitamin D levels, not just stored, and typically we’re just testing for stored. It’s the active we need to know. The ratio of the active to the stored, I’m so excited for you to get on top of this in August with me because August is the month to get your magnesium levels up so you stay strong in the winter time.


Start checking your supplements. How many of the supplements that you take have vitamin D synthetic added? Does your milk? Does your pastries? Does your bread? They’re adding it even in orange juice. You really have to start reading those labels and staying away … Well, I choose to stay away from those synthetic layers of vitamin D, because getting on top of my stored and my active has been a game changer for me.


Now, has it completely annihilated my depression? No, it’s still a part of me, and I’m okay with that. Has it made a day and night difference in managing it? My gosh, absolutely it has, just ask my family what a difference in managing my depression. If you know that you have a little crash coming up in the winter and you don’t do as well, your immune goes down, you get sick all the time, your depression kicks in, your anxiety, your arthritis gets worse, your autoimmune flares, your skin gets worse, your eczema gets worse. It has to do with that stored and active vitamin D. Check out the show notes, we’re going to put the tests. We’ll link to the actual test so that you can know your vitamin D levels and become the CEO of your life.


Hey, it’s Kristen here. Two favors if you enjoyed that podcast. Go ahead and like the podcast wherever you are listening in from. Want more info and updates about free classes, workshops, sales and products? Go to livingthegoodlifenaturally.com. Enter your email in for the email newsletter and that’s where I send all of the updates about all of the amazing things that are happening at Living The Good Life Naturally. Remember, you are the CEO of your life. Today is the day to create health and live the good life naturally.


The content of this program is for information purposes only. These statements have not been evaluated by the food and drug administration. This program is not intended to diagnose, treat, cure or prevent any disease. Individual health conditions may vary. Always seek competent medical advice from your medical holistic health provider before starting any new health protocols.


Podcast: Setting Your Heroes Up to Fail

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We all need heroes. Heroes inspire us. They protect us. They create larger vision for who we are and what we can do, but I have a question for you. Are you setting your hero up to fail? Let me back up, and let’s talk about that a little bit, because I see it happening more and more, and I have to admit, it’s happened with me. For the longest time, I kept trying to figure out what I was doing wrong. Then, I couldn’t figure that out, and so then I bought into the fact I wasn’t good enough. Oh, my gosh. I need to be perfect, because if I’m not perfect, then I can’t talk about these things that I’m so passionate about. Then I realized both of those things were pretty much coming from a very strong place of ego, in that it had nothing to do with me when someone else was setting me up to be perfect. It had everything to do with them.


When we set our heroes up to be perfect, it’s actually a way that our subconscious is keeping us safe and doing the same thing. That’s what our subconscious is wired to do, to keep us doing exactly the same thing, but that doesn’t get you healthy. That doesn’t get you living your dreams. That doesn’t get you where you want to be. So recognizing that if you are setting your hero up to be perfect, that it’s your subconscious buying into the pattern of perfectionism, because if you think they’re perfect, it’s actually a way for you to back away from doing what you know that you need to be doing for 100% accountability, because you know ultimately you cannot be perfect. Therefore, you have distanced yourself from your own greatness. You’ve distanced yourself from being a hero for someone else. It’s all tied into perfectionism, which we know ultimately is tied into shame.


My question again, does your hero have to be perfect to be your hero? Have you projected perfectionism on that person that you admire? Could you see them in a discouraged moment, on a bad day, and still allow them to be your hero? If you can, it’s because you’ve allowed to love yourself imperfectly. If you can’t, let’s do some work so that we can all get there together, because we all need heroes. I know my heroes have inspired me once I figured out what I was doing to them.


We need heroes. We need women standing up and making a difference. In fact, I want to share with you two of my new heroes. Have you watched them? Maverick Mamas? They make me laugh, and in their own unique individual way, they are calling out the craziness in this world and allowing ourselves through laughing to look at what we’re doing on social media to each other. If you haven’t watched their videos, I beg you. Now, if you can hear tiredness in my voice today, it’s because I stayed up way too late watching Maverick Mama videos. They’re amazing. They’re laugh starters. There are two kind of people in the world. There are laugh starters, and there are laugh joiners. I’m a laugh joiner. I need laugh starters in my life. People who can start laughing, and I’m really good at jumping in and joining. I am so grateful when I find laugh starters. You might enjoy listening to them, too. Here’s the deal. Don’t make them be perfect. Don’t set them up to be perfect. Allow them to walk an imperfect path and still create the incredible inspiration that they are for women.


My name is Kristen Bowen. I’m the founder of Living the Good Life Naturally, and I’m going to do something that I have never done before, and it may be so corny and cheesy. I have to do it. This podcast is dedicated to a group of women that have inspired me, called Project Radiate. They have allowed me to lead them without having to be perfect. Because of that, our journey has taken on more clarity and purpose and depth than any group I’ve ever been a part of. This is for them. I love them with all my heart. I should say imperfect heart.


Thanks for joining us, and I’ve you’ve enjoyed this podcast, go ahead and leave a review. Our goal is to get into the new and noteworthy, and they look at reviews, and they look at how many downloads that it’s getting, because you see, I’m passionate about women waking up feeling amazing so that they can go about their day and lift other people. It’s our gift as women, that feminine energy and power. The minute we feel good, we start making a difference in other people’s lives.


Now, that gift can actually kick our butt, and we just keep doing more and more and more and more, and we never feel better, but as you stop and slow down and balance that give/receive cycle, you can really make a difference in the world. And the world needs you standing up. Go check out Maverick Mamas while you’re at it.




Podcast: Healing Auto Immune System

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Welcome, my name is [Kristen Bowen 00:00:38], and I am the founder of Living the Good Life Naturally. Today we are covering where you need to start to heal your autoimmune diseases, because I am the poster girl that that is possible. Now, I have worked very hard not to name myself with all of my autoimmune issues. Today I’m going to slide backwards a little bit in that, because you need to understand where I’ve come from so that you know where you can go.


As you look through all of my medical records, the biggest diagnosis that I had of autoimmune, osteoarthritis, rheumatoid arthritis, and lupus were all, I was diagnosed with all of those. The list just goes on, and on. I have to tell you, some of them, I’m not sure I really have them, I’m just not share Western medical knew what to do with me. Now, please realize my view on Western medical, it is a broken system. There are amazing people working within that broken system, so I’m not slamming doctors and nurses. Well, maybe the ones that shouldn’t be there. The hardworking people within that broken system that are doing their best, we applaud and I am so grateful for, because many of them helped me along my journey.


The only thing that I want you to understand from this podcast is you can do it. If I can do it, you can do it. I’ve had feeding tubes, colostomy bags, been fed through TPN, Total Paranatal Nutrition. I’ve been in wheelchair, and seizures, and that whole broken story, and I wake up now with energy. My body goes all day long, and the reason I drop into bed tired at night is because I followed through on all the dreams and ideas that I had during the day. If that’s a good fit for you, listen on. It all starts with cortisol though, and you must have an understanding of cortisol, looking through the filter of your autoimmune, and that is, there is no supplement, there is no food, there is no medication, there is no doctor, there is no natural path, there is no health coach, there is no mentor, there is no intention that can offset high cortisol.


You simply have to bring it down. Cortisol in excess etches your body, and as women, we are addicted to it, and we just need to call it like it is. We have an addiction to cortisol. Why? Because it gives us a short term fix, it clears our thinking, it gives us a boost of energy, and that pushes us through the afternoon or late into the evening, whatever the need is. It gives us a short term fix, and we become addicted to it, but we forget the long term consequences. Healing does not happen in a high cortisol environment, period. Number one, the most important thing is that you develop a different mindset, and I know that can sound so annoying. I was working with a beautiful yoga teacher, and she’s had some major health issues, and every time that I brought up mindset, she would roll her eyes like a 13 year old girl.


I knew she didn’t want to talk about it, that’s also how I knew it would be the most empowering change for her to embrace. Mindset is crucial, you cannot heal your autoimmune disorder disease without changing your mindset, it just isn’t going to happen. Doing things every single day that bring your stress levels down, I’m going to share with you my list. Here’s the deal, my list isn’t your list, and some of the things on my list might drive you crazy. You need to create your own list. Action item number one, I’m listening to this podcast, is creating a list that you will experience that, “Ah, my life is so good.” For example, going to the beach, I love going to the beach. I’m very fortunate that our home in California, I’m within walking distance of the beach, and so I can be there frequently.


There is nothing more soothing to me than putting my feet in the sand, listening to the birds, hearing the waves crash and that rhythmic … It’s just, it’s magical, it’s a magical place. Now, I have to tell you, my husband enjoys it, it doesn’t do the same thing for him that it does for me. That ocean sings a song to me of, “All is well, don’t stress out, Kristen.” For me, the ocean. Another one for me is bike riding, moving that large muscle on my legs, not having to worry about my knees, on bone on bone, and so jogging isn’t a good fit for me anymore, that road bike, oh my goodness, I love a good bike ride. It puts me back into that, “Ah, life is good.” Reading is another one for me, I love to read. I love to read, and I love to put myself in a good chair with some Crio Bru, and just sit there and experience the book in a whole other world, I love reading.


I also love learning, the process of learning is something that really brings my stress levels down. Music is another one that really brings my stress levels down, it’s usually got a little bit of Bon Jovi in there, whatever music that you love. I also love classical. Now, to my husband, it puts him to sleep. If we’re driving along and my playlist is on, automatically about every 5th song, Yo Yo Ma will come up. To him, he’s just like, “Goodnight,” checking out. To me, it’s inspiring and it moves me and it elevates my thoughts. Do you see how important it is, that you don’t just take my list, that you go on that journey of discovery, and find those things that really calm you down?


Right now, there’s a big push in all the stores, all these beautiful adult coloring books. I thought, “Oh my gosh, I’m game, I’m going to do that.” I can’t stand it, it’s not relaxing to me, it’s not something I enjoy doing. Don’t take someone else’s list, you create your own list. Now, the other thing I like to do is, you know I can’t just take off every day and go sit in the ocean. Another place I love to go is Hawaii, I can’t just take off every day and go to Hawaii. I like to have things on my list that I can do instantly, things on my list that take a half an hour, things on my list that take a half a day, things on my list that take a full day, things on my list that take a full week. That way, when I feel that cortisol start to spike and I can’t take off to Hawaii in that moment, I can choose to put some music on, or I can choose to read a beautiful piece of poetry.


The rhythm of poetry is very soothing to me. Now, I have a dear friend who stitches, and the up and down movement of stitching, needlework is so calming to her. Create your list, we’ve got to bring that down. Number two, you simply have to understand that people with an autoimmune disease or disorder burn through magnesium faster. My husband is amazing when it comes to holding onto his magnesium because he just knows everything is going to work out. I sometimes forget that. I burn through more magnesium than he does, and part of that is I have autoimmune going on in my body, and those of us that do, we burn through it faster. It used to frustrate me that it did, it was like, “Oh, I want to be just like him.”


Well number one, that would be a pretty boring marriage, and number two, I would be a synthetic copy of him. I’m not him, I’m a much better me than I am him. I just need to embrace the fact that I burn through magnesium faster, and so because of that, I need to soak in it more often. I see that across the board, people with autoimmune disease. Number three, we need to hold the inflammation down, hold the inflammation down. A simple simple way to do that is to add boron. If you’ve never researched boron before, I have a video on Facebook called Magnesium and Boron, and it talks about how I do it. You don’t have to do it that way, but research boron. Boron holds magnesium in your cells. We’re becoming deficient in our soils, and so adding boron is a great way to help us hold onto that magnesium, because remember, when cortisol levels go up, magnesium goes out through your urine.


We want to hold onto that magnesium and maintain and keep that cortisol level down, because there’s nothing that will offset high cortisol, and healing doesn’t happen in a high cortisol environment. Another thing I want to talk to you about, and this can be a real tough one for people, and that is going gluten free. Did you hear that? Going gluten free, now it’s not a death sentence, there are fabulous foods out there, and I know that there’s a lot of studies that came out, I want to say it was about a year ago, there were some studies that came out that said, “Going gluten free doesn’t make a bit of difference.” I beg to differ, because I see it happening daily. People that will do a 30 to 45 day gluten free challenge, and at the end of the 30 to 45 days, evaluate how they feel, and oh my goodness, for some of them, life changed.


Now, I don’t know what it will be for you. If you have autoimmune and you want to heal, I would recommend going gluten free for 30 to 45 days. Just try it, think about it. How can we be taking a food in that has been changed so many times without it causing issues in our body? That’s a whole other podcast to get into, but the main point is, going gluten free for most people will reduce inflammation levels. When we reduce inflammation levels, that means that you have more healing happening. Now, some people will be really tapped into their body and know, “My inflammation is going down, my thinking is better, my gut doesn’t swell as much, my pain in my body is down.” Then other people are like, “I don’t know if I can tell any difference at all.” If you’re going to do the 30 to 45 day gluten challenge, find somebody that’s close to you that knows you well, that knows your ins and your outs, and you say to them, “Hey, I’ve decided to go gluten free for 30 to 45 days,” 45 is really the best.


“I’m going gluten free for 45 days, I don’t want you to nag me about it, I don’t want you to remind me about it, I just want you to keep an eye on me, and see if you notice any differences.” It’s interesting to watch, so many times, the person who’s just watching is like, “Oh my gosh, this and this and this and this, the redness in your cheeks went away, you were able to follow through on conversations better, you had more energy in the afternoon, your thinking was more clear, your anger was less, your digestion, you didn’t have gas after that meal,” so many different ways that it can show up. If you’re wanting to heal autoimmune, a great thing to do is be gluten free for 45 days. Remember though, gluten free is like being pregnant, you either are or you’re not.


Going a little bit gluten free is really living a lie, you’re either gluten free or you’re not. I had a lady that came in the shop, and she said, “Okay, I’ve been gluten free for 45 days, and there is just no difference.” I have to tell you, I didn’t see any difference on her face. Usually, you can pick up on people’s faces when they go gluten free, there will be a decrease in inflammation, and I didn’t see anything. I thought, “Wow, she might be one of those people that it really didn’t make a bit of difference for her.” Then I have a thought, and I said to her, “Talk to me about being gluten free, how did it go for you?” She goes, “Oh, it was pretty easy. On weekends, I took a break though, because my kids would come and we’d go out for pizza, and I always make lasagna, and it was just too hard to figure that out gluten free. Monday through Friday evening, I was gluten free, Friday evening to Sunday night I ate regular, and then I’d start back over again.”


That’s not being gluten free at all. As I talked to her and explained that, and the tears trickled down her face, and I said, “You know, you don’t have to, you can just stay where you’re at right now and keep living exactly how you’ve been living.” I knew she’d had a lot of pain and a lot of low energy. She looked at me and she snapped out of it, and she said, “No, I am doing this, I am not living the same.” That’s where we need to use that being sick and tired of being sick and tired to actually motivate us to move forward, and she did that very thing. She was so sick and tired of being sick and tired that she used that as her motivation.


Then her second round of being gluten free, she truly was gluten free for 45 days. Day and night difference, and you could see the difference in her face. The puffiness under her eyes started to go away, the bridge of her nose started to change in its size, her under her chin, I guess you would call that a double chin, I’m sitting here trying to show you through audio, which doesn’t make sense, but like a double chin, that started to tighten and firm up. The aches and pains in her joints were better in the morning, and her energy was a little bit better in the afternoon. That’s when her body is stepping into healing mode, when that cortisol, that inflammation, they both start to come down, your body can step into healing, and then boom, that’s when you hit it with magnesium.


You step in and get that magnesium, and I’m not talking lotion, I’m not talking spray, I am talking full on soaking in magnesium, because we have to offset, and magnesium helps hold that inflammation down. Soaking in that magnesium is crucial, and recognizing if you are someone that is attempting to heal from autoimmune, you need more magnesium than your girlfriend sitting next to you, because of the nature of where your body is at. Now, will it always be like that? I have no idea, but in the beginning, people with autoimmune need more magnesium. We’ve talked about the food, we’ve talked about the boron, we’ve talked about the magnesium, we’ve talked about the mindset.


Here’s another one, and people don’t like this one, oh my goodness. I’m holding my space strong, and I’m just telling you like it is, and this is grandma wisdom. You can’t expect to go to bed at midnight every night and heal from an autoimmune. Your body needs rest, you know that old saying, “Early to bed, early to rise makes a man healthy, wealthy and wise.”? Well, the reason it was an old saying is it is grandma wisdom, you’ve got to up your bedtimes. Your body needs to rest and renew and heal, and if you’re pushing your body when it should be in bed, you’re putting it into fight or flight mode, instead of rest and renew mode. It’s absolutely imperative that you understand. Now, I have a balance and I know that I can push two nights a week.


I can stay up late, and it doesn’t affect my body that much. Three nights, and I am feeling it in my joints, I am feeling it in my energy levels, I am feeling it in my brain function, and just overall performance, but two nights I can handle. Last night, we went to go see Spiderman, which by the way was not my favorite movie. I love Spiderman, Tobey Maguire was my Spiderman. We went to go see that and got home really late. I was still able to get up early this morning and stay on routine because that’s the only night that I’ve done that this entire week. If I did that every night, eventually I would pay the price. You have to make sure that you’re keeping that balance for you.


Now another thing I want to talk about is potassium levels. Potassium levels are crucial to put your body into healing mode, because if you want to heal from an autoimmune, and you’re walking around stressed out in fight or flight, you’re just going to increase your cortisol levels because what you want isn’t happening. That’s where I’m really good at finding the disconnects that people have, and connecting them back to what they need to be doing for maximum healing. Potassium is one of those things, our bodies need 4,700 milligrams of potassium every day, and when we get that, our body is in rest and renew mode. Now, if we don’t have that, our body is in fight or flight, and that’s where we start creating disconnect, saying, “Oh, I’m doing all this stuff to heal, but nothing’s happening, therefore I’m more stressed, therefore my cortisol is going up, therefore I’m pushing my magnesium out.”


Do you see that cycle? It’s horrible, step away from it, start with your magnesium. Magnesium is the foundational layer, and then once you’ve got that down and consistent, then start adding that 4,700 milligrams of potassium. Now, I can do it through food, I have to tell you I feel like I am chewing all day long. I do it through food, I use coconut water, and I also supplement with a little bit of cream of tartar. Now, I can do that because my magnesium levels are 6.9, and magnesium holds onto potassium. If you just start with potassium, you’ll do what I call a potassium dump, or disaster pants, because your body can’t hold onto it. You have to start in the right place, and the right place is soaking in magnesium.


Then, you determine, “Am I going to go gluten free?” I don’t know, is it a good fit for you? I can’t answer that. I do know that those people that I see going gluten free increase their body’s ability to heal. The other thing that you need to decide is, “What am I going to do when I get overwhelmed? What am I going to do? Am I going to give up? Am I going to allow myself a break?”, because that overwhelm will kick you into stopping, and then you’ll start again, and then you’ll stop again, and then you’ll start again, and then you’ll stop again. Then every time you do that stop/start cycle, you have a bigger stick, and you tell yourself, “Oh yeah right, remember you didn’t stick to this last time, what makes you think you will this time?”


Predetermining how are you going to go about this healing, what are you going to do? Are you 100% in? Are you 50% in? Then, once you’ve made that decision, you match your expectations to your actions. It’s when we get mismatched that we get frustrated and we give up, and I don’t want you giving up. I’ve lived both ways, and I much prefer waking up in the morning with energy, following through on my dreams, and living a big life, hiking, biking, and canoeing, those are my very … Not a canoe, it’s a kayak. I don’t know why I just called it a canoe. We just got new kayaks, we’re so excited, we’re loving them. I’d much rather be out doing those kinds of things, loving on my family, than I would just laying in bed exhausted, and thinking about all the things that I want to do all day.


Make sure that you’ve matched your expectations to your actions, so you don’t create that massive level of disconnect. Remember, listening to this podcast doesn’t do anything. You getting out there and creating action and following through on some of the homework assignments, that’s what’s going to get you healthy, friend. My name’s Kristen Bowen, I’m the founder of Living the Good Life Naturally, and I am not held back by any of my autoimmune issues anymore. I am the creator of my life, and I have created a powerful life. If it sounds good to you, lean in, follow through, create some action.


Hey, it’s Kristen here, two favors if you enjoyed that podcast. Go ahead and like the podcast wherever you are listening in from. Want more info and updates about free classes, paid classes, products? Go to livingthegoodlifenaturally.com, enter your email in for the email newsletter, and that’s where I send all of the updates about all of the amazing things that are happening at Living the Good Life Naturally. Remember, you are the CEO of your life. Today is the day to create health, and live the good life naturally.


The content of this program is for information purposes only. These statements have not been evaluated by the Food and Drug Administration. This program is not intended to diagnose, treat, cure, or prevent any disease. Individual health conditions may vary. Always seek competent medical advice from your medical or holistic health provider before starting any new health protocols.


Podcast: Learn about Fascia

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Kristen Bowen: Welcome to Living the Good Life Radio. My name is Kristen Bowen and I am over the moon to introduce you to not only a dear friend but a mentor of mine because Erin Oakeson from Sports Academy taught me about our topic today before you saw it all over Facebook. She is the go-to expert when it comes to fascia, and I want you to have an understanding of fascia, but first let me tell you a little bit about Erin.


She has been a massage therapist for 12 years. She specializes in prenatal care and infant massage. She’s a foot zoner. She’s a massage therapist. She’s a doula. She has got you covered when it comes to taking care of your body. Fascia. Why do you need to know about it? What do you need to understand about it? How do you fix it? We’re going to cover all of those things with Erin. Erin, welcome to Living the Good Life Radio.


Erin Oakeson: Thank you so much for having me. I am super excited to talk about this. Fascia covers every single part of our body. It’s in everything in our body and it is so important and we just don’t even think about it. When you think about getting a massage you don’t think about working your fascia or how it’s contributing to your pain in any way, but a lot of the times fascia is the root and the heart of a lot of issues that people come especially to me with.


Kristen Bowen: Okay, so explain to me fascia. Where is it? What does it look like? What’s its role in my body?


Erin Oakeson: Good question, and this is a little bit gross but it’s the best way to think about it. If you’ve ever prepared chicken or if you’ve ever seen raw chicken, there’s this slimy film over it that you can pick up and take off-


Kristen Bowen: It kind of separates, but it’s a little sticky.


Erin Oakeson: Exactly. That is fascia. That’s just the chicken’s fascia. We have that in our whole body. It covers our muscles. It covers bones. It covers tendons. It actually holds your organs in place. It is everywhere in your body, and so it functions a little bit differently in different parts of your body. With bones and muscles, it helps those bones and muscles move and glide over each other. It allow your skeletal and muscular systems to move and function properly with the visceral areas. Your-


Kristen Bowen: Oh, whoa whoa whoa. You got to help me, Erin. What do you mean when you say the visceral areas?


Erin Oakeson: Organs.


Kristen Bowen: I feel really smart when I say that, but I wasn’t sure what I was saying. So the organs.


Erin Oakeson: The organs. Yes. It covers your organs and keeps them in place.


Kristen Bowen: So it’s pretty crucial.


Erin Oakeson: Very crucial.


Kristen Bowen: What’s the first thing that goes wrong with our fascia and how do we know if our fascia needs some work and some attention?


Erin Oakeson: Number one, do you have knots in your body?


Kristen Bowen: Oh yes. I have two places in my body that shall remain unnamed that I tend to get knots in. They just … I get knots. I do.


Erin Oakeson: Yeah, and most people think that that’s a muscular issue, right?


Kristen Bowen: Right, it’s my muscle.


Erin Oakeson: Yeah, it’s not. Your muscle is incapable of knotting up. It can shorten and it can tighten. It cannot knot though, if that makes sense.


Kristen Bowen: Oh, so I think I know what you’re going to say but I’m going to ask you this question. Erin, why is my muscle getting knots then if it’s incapable of knotting as a muscle?


Erin Oakeson: It’s the fascia that surrounds the muscle that’s knotting up.


Kristen Bowen: Wait a minute. So if the fascia surrounds the muscle and the fascia is messing with the muscle, the muscles hold your body in alignment.


Erin Oakeson: Yes.


Kristen Bowen: And so the fascia can throw you out of alignment.


Erin Oakeson: Very much so.


Kristen Bowen: So why haven’t we been talking fascia more?


Erin Oakeson: Science has barely just started looking-


Kristen Bowen: To understand.


Erin Oakeson: Into it and understanding it, and there are things if you go on Google online and look up about fascia, you’re going to hear a lot of different things and it’s interesting. A lot of people will be talking about the same types of things but using different terminology because it’s not a widely studied and understood science, even though it should be. It covers every single muscle and every single organ in our body.


Kristen Bowen: You know what’s interesting is because you and I have been trying to pull this podcast off for a very long time.


Erin Oakeson: Yes.


Kristen Bowen: You’ve been talking about fascia and teaching me about fascia for a long time. You were the first person that I heard it from, and when I googled it a while ago there was not as much stuff as there is now. I googled it before you came on. I went to the Google and I was like, “WebMD has articles now on fascia,” and that was not so three years ago. You couldn’t just google and bring up all of this Western literature about fascia, so we’re talking about it more as science understands it more.


Erin Oakeson: Yes, and it’s interesting. There is a community of people who wanted to get together and study it, like doctors, Western medical people. Massage therapists, more Eastern thinking, and it’s interesting. Doctors wouldn’t come to it because it was like, “Oh, fascia. We don’t …” It didn’t really play a part in anything that we’re doing, so it took a while and they didn’t want to get discredited with their colleagues like, “Oh, you’re going to this woo-woo conference and talking about fascia.” Now it’s more like more doctors are getting onboard and more people are talking about it and willing to study it so that we have more answers in how it affects our lives and our bodies.


Kristen Bowen: Now, the biggest thing. You’ve been teaching me about fascia and I connected my thyroid to my fascia, and as I’ve been more conscious and aware of taking care of my fascia, I think it’s made a difference in my thyroid. Talk to me. What’s your thoughts on that?


Erin Oakeson: It’s one of those things you can’t say for sure, “Oh yes, there is a correlation between your thyroid and your fascia,” but your fascia covers your thyroid and it’s actually in your thyroid. It’s a porous, sometimes-


Kristen Bowen: Stringy, sticky.


Erin Oakeson: Stringy, sticky thing that helps support all of your organs and you think if there’s dysfunction in the fascia it’s going to pull on and affect your thyroid and other organs and muscles as well.


Kristen Bowen: What’s the first place where our fascia’s going wrong? What are we doing that I’m getting knots in my muscles that I thought was my muscles that I’m now understanding I have knots in my fascia, not my muscles? What are we doing?


Erin Oakeson: Number one, and I say this every single day and it’s one of those things that you don’t think a lot about. Water. Fascia has the ability to, because it’s kind of sticky, we want it more of a liquidy-


Kristen Bowen: With fluidity.


Erin Oakeson: Fluidity, thank you.


Kristen Bowen: When you’re moving your hands … Sometimes I wish this was a TV show because as she’s moving her hands there’s a fluidity to it.


Erin Oakeson: Yeah, and you want that fluidity to your fascia. If it doesn’t it can stick on itself, creating those knots which again, pulls muscle tissue.


Kristen Bowen: And is sore.


Erin Oakeson: Yes.


Kristen Bowen: Where my muscles are … Well, no no no. I’m learning. Where my fascia is knotted, my muscles are sore.


Erin Oakeson: Yes.


Kristen Bowen: Okay, so now I want to bring in this word, Erin. Did you realize in this country alone it’s a billion dollar industry. A billion. I am not even sure I can wrap my head around what a billion dollars really is like. I can wrap my head around a million. I can wrap my head around ten million. Then after that it all starts to feel the same to me. It is a billion dollar industry. Cellulite.


Erin Oakeson: Yes. Cellulite is a fascial dysfunction.


Kristen Bowen: It’s not cellulite. It’s puckery fascia, right?


Erin Oakeson: Yes. Right. If you think about this, think about your body. You’ve got your skeleton, your bones, your muscles sitting on top of those, and realize, all of these are covered in fascia, and then you’ve got this … It’s called the extracellular matrix. It’s just stuff. It’s where your lymphatic system moves through-


Kristen Bowen: Okay, I know lymph. Lymph goes everywhere that your blood goes, but we have to pump it. Doesn’t have a heart like the blood, and so I need to get this clear. We have a matrix that the lymph is a part of. Is that right?


Erin Oakeson: Yes.


Kristen Bowen: Okay. I just had to wrap my head around it.


Erin Oakeson: Then there’s all of this different kind of tissue within that matrix, one of that being adipose tissue which is fat, and everybody has that. It’s actually-


Kristen Bowen: Needed.


Erin Oakeson: Needed, yeah, and then you’ve got more fascia and then your skin.


Kristen Bowen: Oh, so there’s layers to fascia.


Erin Oakeson: Yeah.


Kristen Bowen: So I’ve been thinking of it only as the top, but there’s some layered-


Erin Oakeson: Yes. Like I said, it’s all in everything and then it is this protective layer over everything as well.


Kristen Bowen: Okay, so when you’re at Sports Academy and you’re doing a massage, which by the way if you need a massage, Erin’s the go-to girl. It’s her gift. So, I’m in there. Are you specifically massaging my fascia? Do I have to say, “Hey Erin, give me a fascia massage?”


Erin Oakeson: You don’t have to say that. You can and I can work specifically on different aspects of the fascia, but it’s like coming in and saying, “Oh, you’re going to give me a massage. Will you pay attention to my skin as you’re doing that?”


Kristen Bowen: Oh, because skin’s everywhere-


Erin Oakeson: Everywhere.


Kristen Bowen: In the massage. Oh, and fascia’s-


Erin Oakeson: Everywhere.


Kristen Bowen: It’s just a new eye opening for me. Okay, so when you do a massage you’re working fascia all through the massage just like you’re working skin.


Erin Oakeson: Yes.


Kristen Bowen: And you’re telling me that hydration is huge because if you don’t have enough water in your body your fascia is going to get-


Erin Oakeson: Dehydrated.


Kristen Bowen: Dehydrated, and that’s what creates the cellulite?


Erin Oakeson: Yes. It’s that adipose tissue. That tissue poking through the fascia, because it’s webbed and so there are little holes and if it’s normal and smooth and working-


Kristen Bowen: You have normal, smooth skin.


Erin Oakeson: It’s smooth, yeah.


Kristen Bowen: And if it has problems, you have … Well, it’s a name that’s been given to it, but it’s puckered fascia, not cellulite.


Erin Oakeson: Yes, exactly.


Kristen Bowen: It’s puckered fascia. Okay, so is there a way to course correct that? Because just between you and me, I’ve got me some cellulite. Is there a way? Because I know when I do the coffee scrubs with the caffeine and I rub it back and forth, back and forth, that has helped a little bit on my cellulite, which is really I’m learning just puckered fascia, and that has helped a little bit. Are there ways that we can more deeply take care of our fascia?


Erin Oakeson: Yes, lots of different ways.


Kristen Bowen: Teach me. Teach me your ways.


Erin Oakeson: A couple of different things is being hydrated is number one.


Kristen Bowen: Crucial.


Erin Oakeson: Crucial.


Kristen Bowen: How much water do you get in a day?


Erin Oakeson: Just between you and I, some days I’m better than others. On a good day I get about 150 ounces.


Kristen Bowen: Really?


Erin Oakeson: Yeah.


Kristen Bowen: When you massage clients do you have to drink more water?


Erin Oakeson: Yes.


Kristen Bowen: Okay, to hydrate you.


Erin Oakeson: Yeah.


Kristen Bowen: So, I need about 90 to 100. That’s where my hydration level is, and so knowing your hydration level in my opinion is crucial because if I drank 150 I’d wash out my electrolytes, but 150 is hydration for you. So knowing your hydration level is crucial and then sticking to it and hitting that number everyday. I track my water. Do you track yours, or are you just really good at drinking it?


Erin Oakeson: I just have a good bottle that’s 40 ounces and so I just know-


Kristen Bowen: How many of those you have to drink.


Erin Oakeson: How many of those I need to drink.


Kristen Bowen: I have to track mine a little bit or I get distracted, and this is what I end up doing as it gets to the end of the day and then I’m like, “I haven’t had enough water,” and so I’ll slam down like four, and then I’m up all night using the bathroom and it’s not really proper hydration.


Erin Oakeson: I was just going to say, that’s not going to do any good for your fascia.


Kristen Bowen: It’s really not if I’m only drinking water an hour before I go to bed. I do best when I track it. I have a little app on my phone that I track it, and I too have a water bottle that I know I need so many of these water bottles, and then I set my phone to remind me. I feel so much better when my pain … You and I were talking tonight at dinner before the podcast. I’m motivated by pain. That’s what motivated me because I have a lot of pain in my body and so I’m motivated to stay on top of that and I know if I drink water throughout the day I have less pain, because I’m taking care of my fascia. So if you’re listening right now and you have pain, I want you to make the connection of taking care of your fascia to pain control. It’s huge. It’s absolutely huge. What else can we do for the puckered fascia, cellulite kind of stuff? What else can we do? Water is huge, but just drinking water isn’t going to take away my puckered fascia.


Erin Oakeson: Right. No, it won’t.


Kristen Bowen: I got to be realistic. It’s [inaudible 00:15:15]


Erin Oakeson: Exactly. Yeah, you need to work on the layer of fascia. One of the things the coffee scrub does, it doesn’t super effect the fascia but it does help that interstitial tissue-


Kristen Bowen: That matrix that you talked about.


Erin Oakeson: That extracellular matrix that I was talking about can trap toxins, and those toxins can actually be going through the fascia as well. Not just the adipose tissue, the fat. The coffee scrubs are helping to improve your lymphatic drainage system-


Kristen Bowen: And circulation.


Erin Oakeson: Yeah, so that can pull some of those out and give them a way to get out of your body.


Kristen Bowen: Okay, and it’s helped a little bit but it hasn’t taken it all the way away. You got some other stuff that’s a little bit more … It will make more of a difference.


Erin Oakeson: Yes.


Kristen Bowen: Give me your ways.


Erin Oakeson: Okay, perfect. There are-


Kristen Bowen: Come on. Come on. Give me your ways. Give me your ways.


Erin Oakeson: There are different tools and I think we’re going to link some-


Kristen Bowen: Yes, we are.


Erin Oakeson: On Amazon.


Kristen Bowen: Because I have been buying tools. I have bought so many different tools and I have some very specific … I liked this one. That one was garbage. I like this one. Don’t even buy that one. So I’m going to save you from linking to the ones that I don’t like and that Erin doesn’t like and we’re just going to link to the ones that we really like, but there’s two different … Okay, let’s not get ahead of ourselves. Tell us what the tool will do and then let’s make sure to talk about the two different tools because they’re doing two very different things.


Erin Oakeson: Yes. I think one thing to start us off is think of a massage, because that’s where I’m coming from.


Kristen Bowen: I’ll think of it. I’m all chill. I’m on the table.


Erin Oakeson: Yes. There’s nice music.


Kristen Bowen: Not a care in the world. [inaudible 00:17:08] dark room and Erin’s got me. She’s just got me covered.


Erin Oakeson: To lengthen the muscles, and this also affects the fascia, is pushing down and following the grain of the muscle. It helps to lengthen the muscle. It also helps to lengthen that fascia which will in turn help to lengthen the muscle as well. So we want to affect that-


Kristen Bowen: Can you do that to yourself, Erin?


Erin Oakeson: Most places, but-


Kristen Bowen: You’re just saying take your knuckle into your muscle, push hard, and then pull down.


Erin Oakeson: Yeah, but that’s-


Kristen Bowen: It’s a lot nicer when you do it to me.


Erin Oakeson: And I have people that I love and it is much nicer when they do it to me as well.


Kristen Bowen: Yeah, because I just did that to myself on my thigh and I’m like, “That’s nothing like what Erin does to me.”


Erin Oakeson: Welcome these awesome tools. These tools are designed to do the same type of thing but in a different way. There are ones that roll. You hold onto the stick-


Kristen Bowen: And they roll.


Erin Oakeson: And they roll, and that’s more like a massage. It’s bringing up-


Kristen Bowen: It feels good.


Erin Oakeson: It feels good, yes.


Kristen Bowen: Like this morning I had a headache and so I rolled it on my neck.


Erin Oakeson: Oh, yeah.


Kristen Bowen: And it really opened up … When you take your fingers back there and do that little thing. It was like a little minuscule of that and it felt good. Is that moving fascia when it rolls?


Erin Oakeson: It’s affecting fascia but not as much as we could be.


Kristen Bowen: Okay, so we’re talking stationary.


Erin Oakeson: We want stationary, yeah, and-


Kristen Bowen: They look like little torture devices kind of.


Erin Oakeson: They kind of do.


Kristen Bowen: They really do, in fact my kids when they were little used to play swords with everything, and if they would have gotten these in their hands, major damage could have been done because they look like little torture devices.


Erin Oakeson: Claws-


Kristen Bowen: Yeah, and hooks.


Erin Oakeson: Yeah, and different things, but one of the things that these are doing is they’re breaking up those fascial adhesions. A couple of things to keep in mind as you’re doing it. Don’t go too deep.


Kristen Bowen: I hurt myself.


Erin Oakeson: Yeah.


Kristen Bowen: I was excited. I tend to be a go getter. I’m like, “Oh, I’m going to do this and if a little is good a lot is better.” How do you know how much to do?


Erin Oakeson: That’s a good question. Always start off lighter, because you will want to get deeper-


Kristen Bowen: Should have done this podcast before I did it.


Erin Oakeson: And you will get to a point where you can go deeper. It’s just, think about-


Kristen Bowen: Oh, it’s like building a muscle. You just have to work it.


Erin Oakeson: Yeah, and think about what we were talking about. There’s a layer of fascia right under your skin, so if you try to-


Kristen Bowen: You have to work that first.


Erin Oakeson: Yes.


Kristen Bowen: Oh. I just got the visual. I was going deep for a layer of fascia I had no business being into because I hadn’t worked the top layer.


Erin Oakeson: Exactly.


Kristen Bowen: Oh my gosh. Brilliant. Okay, so I want to know. When I was doing mine I really didn’t know what I was doing, Erin. Do you go back and forth? Do you go across? Do you go in circles?


Erin Oakeson: Never circles.


Kristen Bowen: Oh, never.


Erin Oakeson: Never circles.


Kristen Bowen: Never circles. Okay.


Erin Oakeson: It messes-


Kristen Bowen: Oh, it would twist it.


Erin Oakeson: It twists the … And that’s exactly what we want not to happen.


Kristen Bowen: Oh, okay. Never circles.


Erin Oakeson: Those are the kind of things … Yeah, [inaudible 00:20:43]


Kristen Bowen: Okay, sorry legs, because I think I circled.


Erin Oakeson: You can look this up online. There are fascia lines in your body.


Kristen Bowen: Oh, how about if we link to some fascial lines of … Because there’s a lot of fascia stuff popping up right now. It’s all over Facebook.


Erin Oakeson: Huge.


Kristen Bowen: All over Instagram, and so I would like to link to some because you’ve been talking fascia for years with me. I’d like to link to some that have your eye that you go, “Oh, this is good.” So we’ll link to that in the show notes.


Erin Oakeson: Perfect. One of the best things is to follow those lines is to go with those lines, and that’ll really, really help. Another thing, and it’s a technique in massage that we do all the time, is called cross fiber friction so you go against those fibers. You go perpendicular-


Kristen Bowen: Diagonal? Perpendicular, so I go like that.


Erin Oakeson: Yeah.


Kristen Bowen: Okay, so perpendicular to the muscle.


Erin Oakeson: You can really go any direction, just not-


Kristen Bowen: Not circles.


Erin Oakeson: Not circular.


Kristen Bowen: Okay, so talk to me about this. I’m a huge sauna girl. I sauna. I love my sauna. It puts me in healing mode. It relaxes me. It decreases pain in my body like no other. We’ll have to do a podcast on sauna. I love my sauna. Am I better to do my fascia work before the sauna or after the sauna?


Erin Oakeson: After, and actually if you can do it-


Kristen Bowen: Oh. So I’m circling, before my sauna, but I’m alive. I’m alive. I’m okay.


Erin Oakeson: It’s okay.


Kristen Bowen: I messed up everything.


Erin Oakeson: And that’s why you can continue on and just remedy what you’ve done.


Kristen Bowen: Awesome.


Erin Oakeson: And actually if you can do it in the sauna while your body is warm, that’s the absolute best. You think about those fibers. Everything relaxes and so if you start rubbing things while they’re relaxed-


Kristen Bowen: Erin, I’m a multitasking, multilayer functional kind of girl. I’ve been mocked before in classes all the things I do at the same time, but I want to take care of my body. I invest in my body. It is the most glorious machine. It’s worth more than any car I’ve ever driven, and I’ve driven some dang expensive cars and it’s worth more than any of them. I take care of it. I also though don’t want to spend 24 hours a day on myself. I take care of myself so I can love and serve other people at a deeper level, and so if I can do a couple things at the same time-


Erin Oakeson: I hear you.


Kristen Bowen: I am all over that. So you’re telling me I can sit in my sauna and do my fascia work?


Erin Oakeson: Oh yes.


Kristen Bowen: Oh, I am a happy girl.


Erin Oakeson: That’s actually the best way to do it.


Kristen Bowen: Do you not do it cold then? It’s not good to work on a fascia-


Erin Oakeson: It’s not a good idea to do it cold.


Kristen Bowen: Oh, so what about I’ve hopped in a hot shower, and I like a really hot shower. Would that be a good time in the shower to work on fascia?


Erin Oakeson: Yes.


Kristen Bowen: Because I realize not everybody has a sauna. I’m doing a sauna podcast and I will teach you how to do a sauna for 50 bucks. They’re amazing. You should have a sauna if you don’t. Everyone should have a sauna, and the money does not need to stand in the way of a sauna, but for people who haven’t listened to that podcast yet and don’t have a sauna, they can just do it after a good long hot shower or bath?


Erin Oakeson: Yeah. During a long shower if you’re wanting to. Yeah, right after. I will put a space heater in my bathroom.


Kristen Bowen: That’s what I do when I sauna.


Erin Oakeson: Of course I’m a multitasker too so I’m doing a couple of things.


Kristen Bowen: There’s a reason I like hanging with you.


Erin Oakeson: I soak in my magnesium. I get all warmed up. Then I do my fascia work.


Kristen Bowen: Can we talk about three foods that feed fascia?


Erin Oakeson: Yes, please.


Kristen Bowen: Oh, okay. I’m going to let you and I’m going to keep my mouth shut, and I can actually do it but I’m physically holding my lips. Three foods.


Erin Oakeson: Three foods which are the top three and the absolute best for fascia. Number one, magnesium.


Kristen Bowen: Ahh! Did you hear that? Did you hear that? Magnesium! Because your fascia communicates, and there’s communication happening in your fascia and magnesium facilitates that. Magnesium relaxes and facilitates movement and energy. It’s the mineral of movement, so it’s a score for magnesium.


Erin Oakeson: Think about if you’re actively working that fascia and if you’ve added magnesium into the mix so you’ve already relaxed it. You heat it up. It’s super relaxed, so as you use your tools it just takes everything to a whole new level.


Kristen Bowen: Okay, I just had an idea. Because you get me. You’re not going to mock me for my multitasking, multifunctional lifestyle. So, imagine this. I’ve got my Crio Bru in my cup, because Crio is the only food I’ve ever found that actually has enough magnesium in it to make a difference. So I’m drinking my Crio. I’m laying in my bathtub of hot water with some magnesium in there getting all relaxed. I drain the tub. My muscles are all warm, and that’s the time I step in and I do my fascia. Oh, and we could throw in a boosted bath bomb.


Erin Oakeson: I was just going to say that.


Kristen Bowen: I like the ones with glitter. I’m a little bit of a five year old and I love the glitter ones. We could just have a little bit of sparkle on our skin while we’re over there working our fascia.


Erin Oakeson: And the boosted bath bomb will give you [inaudible 00:26:42]


Kristen Bowen: Oh my gosh, it does.


Erin Oakeson: Yeah, so-


Kristen Bowen: So it’s needed. It’s not just wanted.


Erin Oakeson: It’s needed. Yeah, it’s needed. But if you’re not going to do a boosted bath bomb then definitely do some kind of oil-


Kristen Bowen: Something to help the movement.


Erin Oakeson: Or just something so you’re not getting stuck on the skin layer.


Kristen Bowen: Okay, so number one nutrient’s magnesium.


Erin Oakeson: Magnesium.


Kristen Bowen: What else?


Erin Oakeson: Number two, gelatin. You think that …


Kristen Bowen: You are singing … I personally, in all the years I’ve been doing this, almost 20 now, have never found a single person who has not benefited from adding more gelatin to their life, and now you have taught me a deeper understanding why. Because the gelatin supports the fascia. Oh, let me ask you this. Fascia, so many women have bladder issues. Is fascia over the bladder?


Erin Oakeson: Yes. It is.


Kristen Bowen: What happens during birth to the fascia and the bladder? Because so many women have a hard time with that. That’s got to be connected.


Erin Oakeson: It is connected. Yes. The fascia, it’s like a muscle. Don’t take that the wrong way though. In this instant, as your belly grows-


Kristen Bowen: The fascia.


Erin Oakeson: The fascia has to compensate and make room for it.


Kristen Bowen: Oh, and then it doesn’t come back down to size, but if you’re on gelatin it will more so. Oh my gosh.


Erin Oakeson: Yeah, and the one that helps with that too is number three, fish oil.


Kristen Bowen: Cod liver oil.


Erin Oakeson: Cod liver oil.


Kristen Bowen: I’m such a cod liver girl.


Erin Oakeson: And you think about it. That’s twofold if we’re talking about cellulite. It’s nourishing and tightening the skin on the outside as well as the fascia on the inside.


Kristen Bowen: Do you want to know how I remember to take my cod liver oil?


Erin Oakeson: Yeah.


Kristen Bowen: Because you can see the difference of my skin.


Erin Oakeson: Oh, yeah.


Kristen Bowen: I love being a grandma, Erin. I love it. It’s the best thing that ever happened to me. I don’t like having grandma skin, and cod liver oil, literally the connective tissue. It brings it together and you can see the difference on my face. I will look more tired if I’ve forgotten my cod liver for a couple days, and so I love cod liver oil and it supports fascia. Three, unless you’re allergic to fish, I think every person should be on cod liver. Now if you’re allergic to fish we got to be smart and not take it. You should be on cod liver, and gelatin is another one, and magnesium. The three things that I put people on the first and say, “Here. This is going to make the biggest difference for you,” you’re telling me are the three most important things for fascia.


Erin Oakeson: Yes.


Kristen Bowen: Oh wow.


Erin Oakeson: And it makes you wonder, are some of the issues that you’re clients dealing with fascial issues, and that’s why it’s all helping.


Kristen Bowen: And I didn’t see it as a fascial issue. I have another question for you, Erin. I’m multitasking. I got my bath bomb. I got my Crio Bru. I’m in my bathtub with my magnesium. All the good stuff’s happening. I drain my tub and I’m ready to do my fascia work. Do I have to do my whole body of fascia? Can I target hit zones like … If you look from the back you can see maybe a little bit of wrinkled fascia. Can I work just those areas? Do I have to work everything? Will I do damage if I just do where I can see that there’s a fascia issue, or do I have to go everywhere?


Erin Oakeson: It’s a good idea to go everywhere because it is connective tissue.


Kristen Bowen: Oh, it’s connected. Okay.


Erin Oakeson: Yeah, so everything is connected, so if you see fascia dimpling in one area it could be-


Kristen Bowen: Oh, it’s dimples.


Erin Oakeson: Yeah, it’s just dimples.


Kristen Bowen: I don’t look at them like cute though.


Erin Oakeson: But it could be fascia in another area pulling that and dimpling that area, so it’s good to get everywhere. Spot working is totally fine.


Kristen Bowen: Okay, so I’m not doing damage.


Erin Oakeson: No.


Kristen Bowen: So start to finish, if I’m going to lightly, a beginning experience with fascia, how long is that going to take me?


Erin Oakeson: Not long. If you’re doing-


Kristen Bowen: Five minutes? Twenty minutes? An hour?


Erin Oakeson: It depends on what kind. Say you’re just doing your thighs. Five, ten minutes, perfect.


Kristen Bowen: Okay, so how long would it take me to do a light whole body fascia routine?


Erin Oakeson: Whole body? Thirty, maybe 45 minutes. Forty five would be pushing it. I would stay closer to 30.


Kristen Bowen: To 30. Oh, Erin. I have another question. Every once in a while, it doesn’t happen to me very often. Every once in a while after I get a massage I feel a little achy and it’s always because I haven’t kept my water up. Will the same thing happen to people with fascia when they work on their fascia? If they’re not hydrated enough are they going to feel a little fluish afterwards?


Erin Oakeson: Yes.


Kristen Bowen: Oh, like a massage. Okay.


Erin Oakeson: It’s just like a massage.


Kristen Bowen: So it’s crucial. You don’t just jump in and just boom, I’m going to take care of my fascia. You have to have some things in place. You have to have your hydration. You say it because I say it so much.


Erin Oakeson: Hydration number one, always. Magnesium.


Kristen Bowen: Did you hear that? She just said it. Magnesium.


Erin Oakeson: Magnesium, gelatin, and the cod liver oil. Having those in place. You don’t have to but you’re going to have a much better-


Kristen Bowen: Experience.


Erin Oakeson: Experience with them in place.


Kristen Bowen: Okay, so would you do it everyday, Erin? Is this something like, “Okay, I’m doing my fascia,” and somebody’s really excited because maybe they’re like me and they have pain, and can I just say working my fascia has decreased my arthritis and I really feel like it’s increased my thyroid. It’s boosted my thyroid. I haven’t done anything else different and it’s better, and so is it something I need to do every single day? I rebound every single day for my lymph. It’s not for exercise. It is specifically for my lymph. Now do I have to add a fascia workout?


Erin Oakeson: Not everyday. No. You can and there are lots of people who do it. I’m like you. I … Well, I don’t want to say I don’t have that kind of time, because I do, but there are other things that-


Kristen Bowen: You choose where you put it.


Erin Oakeson: Yeah. I don’t want to choose to put-


Kristen Bowen: I love that. You walked out of time poverty.


Erin Oakeson: Yeah.


Kristen Bowen: You did. I love that because it’s so easy for all of us to walk in and say, “I don’t …” I don’t even want to say it, but you didn’t. You walked back out, and we all choose where we put our time. So once a week? Once a month? Once a year?


Erin Oakeson: That will totally depend on your body and where you’re at. It does reduce inflammation-


Kristen Bowen: Which is crucial for healing.


Erin Oakeson: Crucial, yes, so if you maybe have more inflammation that you need to work on than maybe a couple of times a week would be more beneficial than once a month, but as you work that down and get everything to a good place you wouldn’t need as much. It would be more for maintenance and, “Oh, I’ve got pain. Let’s work on that real quick.”


Kristen Bowen: Right now I am having a little bit of an arthritis flare, and I’ve been working it three times a week for about 20 minutes. Not enough? Too much? What do you think?


Erin Oakeson: It sounds like a good place to be at.


Kristen Bowen: I feel better after. After I do it and I’m like, “Oh my goodness, my arthritis,” and then for me I can tell when I wake up in the morning what kind of pain day I’m going to have. If I’m really tight then that means it’s going to be a little bit increased during the day and it makes a difference in the mornings which for me makes a difference all day long. So you don’t feel like that’s too much for me then?


Erin Oakeson: No.


Kristen Bowen: Okay.


Erin Oakeson: You could be doing it everyday.


Kristen Bowen: Okay. I’ll try it and see what the difference. My goal is always to do the least input for maximum output, and so I’ll play with it and see. Like, “Okay, if I do it five days a week do I get a 30% increase?” And play with it and see. So it’s different for each person.


Erin Oakeson: Yes.


Kristen Bowen: Okay, so if you had one thing you wanted to share with people about fascia that you just absolutely did not want them to forget, what would it be? I kind of put you on the spot.


Erin Oakeson: That’s okay.


Kristen Bowen: What would it be?


Erin Oakeson: Just that it’s in everything. It’s not just around everything. It’s in everything, so just paying attention to it, keeping it hydrated, keeping your nutrients, that magnesium, cod liver oil, and gelatin up to keep the fascia nourished so that we have decreased pain. It is in your brain. Fascia is not just around your brain. It’s in your brain. Think of the mental clarity that you could get by working fascia.


Kristen Bowen: Oh, question. When I get dehydrated I get brain fog. That’s my fascia, isn’t it?


Erin Oakeson: Yeah.


Kristen Bowen: It’s like I’m having all these fascia moments with the deeper understanding of fascia. Oh, so question. Like I said, I’m a rebounder. I rebound every single day for my lymph. I feel better. It helps me manage my pain and keeps my energy up. Am I working my fascia when I rebound? I guess I’m still a little confused. I’m rebounding and I know it’s moving my lymph. It’s supporting my fascia but not correcting my fascia, is that right?


Erin Oakeson: Yes. The supporting, not correcting.


Kristen Bowen: Okay, so tell me a little bit about the lymph and the relationship with the lymph and the fascia, because I still haven’t totally wrapped that.


Erin Oakeson: As we were talking about before, like when you work out it releases lactic acid. That makes your muscles sore. Well, that acid is just in that extracellular matrix hanging out. As you work your lymph as you do the rebounder it gives it a pathway to get out of your body, so as you’re drinking more water, as you’re releasing those pockets of toxins, as you’re flattening out and straightening out your fascia you need a place for all of that stuff to go. Working your lymphatic system will help get all of that out of your body.


Kristen Bowen: Oh, so doing my rebounder along with my fascia is just like dovetailing.


Erin Oakeson: Yes.


Kristen Bowen: Oh, that’s a beautiful thing. That is a beautiful thing.


Erin Oakeson: So they definitely support each other, and as you’re getting rid of stuff around the fascia it gives it the space to be smooth. Does that make sense?


Kristen Bowen: Absolutely it does.


Erin Oakeson: The rebounding, the lymphatic work-


Kristen Bowen: I’m going to have a smooth backside. That’s my goal.


Erin Oakeson: You really are, yeah.


Kristen Bowen: So you can work those cellulite spots, because cellulite is puckered fascia and it needs to be smoothed out. Think about it. It’s like ironing. I hate ironing, but I’m totally into fascia so I could maybe get into ironing. I’m ironing out my fascia.


Erin Oakeson: Yes, exactly.


Kristen Bowen: I love that. Erin, I love you.


Erin Oakeson: Oh, I love you too.


Kristen Bowen: Thank you for being a part and for teaching me years ago about fascia and helping me and being patient with me as I slowly connected the dots to how crucial it is. So, one thing about fascia. Most important that you want everybody to remember as our closing note.


Erin Oakeson: It’s in and around everything. It is connected to everything in your body.


Kristen Bowen: Brain function?


Erin Oakeson: Brain function.


Kristen Bowen: Hormones?


Erin Oakeson: Hormones, yes.


Kristen Bowen: Sleep?


Erin Oakeson: Yes.


Kristen Bowen: Pain?


Erin Oakeson: Pain, yeah.


Kristen Bowen: Disease?


Erin Oakeson: Mm-hmm (affirmative). It’s everything.


Kristen Bowen: Everything. Energy?


Erin Oakeson: Yes.


Kristen Bowen: Oh, wow. Because a lot of women would just give anything to have more energy, so working their fascia.


Erin Oakeson: Yeah, and this is not saying that this is the cure all. There’s never a cure all, but fascia does affect all of those things.


Kristen Bowen: Everything, okay. So in the show notes we’re going to link to some of your favorite tools. Oh, I don’t think … Did we clarify, and I need it clarified in my head, the rolling is just supporting the fascia where the stationary back and forth is ironing the fascia. Is that right?


Erin Oakeson: Yes.


Kristen Bowen: Am I clear on that one? Okay.


Erin Oakeson: Definitely.


Kristen Bowen: So we’re going to link in the show notes to the pattern and flows of the fascia. The bands. Are they called “bands” did I hear you say?


Erin Oakeson: Yeah.


Kristen Bowen: Okay. Fascia bands.


Erin Oakeson: Bands or sheaths. People will call them fascial sheaths.


Kristen Bowen: Sheaths, okay. So we’re going to link to some images of that so people can have an image in their mind, and we’re also going to link to some rollers to support fascia and to some ironing boards. Not really but the stationary that you like. The one that I bought was too short and I couldn’t get … My fascia puckers are on the backside and it was so short it was really awkward to try to move it and so I ordered another one and it was long and it was just like oh, boom, boom, boom, boom, boom, and so we’ll link to those that we like the most.


Erin Oakeson: Perfect.


Kristen Bowen: So people, go take care of your fascia. It’s crucial. Thanks for joining us on Living the Good Life Naturally, and you want to keep your eyes peeled because we are going to do one on saunas because my friends, if you don’t have a sauna, you need one. I hope you’ve learned about fascia but remember, learning about fascia won’t do anything for your fascia. It’s when you go out and create action with your fascia that you’ll really start to live the good life naturally.



Show Notes:

Fascia Lines

Fascia Tools Small

Ironing Your Fascia


Cod Liver Oil