Vitamin D: What You’re Missing

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Vitamin D: What You’re Missing

Here’s the scoop.

I am super worried about your vitamin d status. Truth is, your doctor has probably only been testing for stored levels of vitamin d, and that’s only part of the story. Your body has not only stored levels of vitamin d, but you actually have something called active vitamin d. And trust me, there’s a difference. An imbalance of the two could be the cause of your fatigue, anxiety, hormone imbalance, and a whole slew of other things. Here’s the info you need to asses where you’re at, and some facts to empower your decisions.

Pros + Cons of  Synthetic Vitamin D

Vitamin d3 is the most common supplement most of us are getting, but it’s actually a synthetic form of the nutrient. Once it has been processed into supplement form, it can only become part of your stored vitamin d levels. While you need stored vitamin d for calcium absorption, immune support, and muscle function, our body reacts badly when we have too much. 

For example, synthetic vitamin d (d3) antagonizes the vitamin a in your liver, which starts a downward spiral of functionality.  Vitamin a is crucial for mineral biochemistry. Vitamin a balances oxidative stress in the liver. Without it, you have a liver that ages faster than normal, and won’t be able to keep up with the 500+ functions required to keep your body healthy.

And vitamin a isn’t the only one that suffers. With too much of the stored vitamin d, your body tries to balance the amounts by dropping magnesium and calcium too. In order to allow our body to use all of these nutrients properly, we need to be looking at the full picture of vitamin d: calcidiol and calcitriol.

The Vitamin D Dynamic Duo

Calcitriol vitamin d is the active version.

Calcidiol vitamin d is the stored version

Active vitamin d should not be more than 1.5-2x more than the stored version of vitamin d. The issue is that the stored type of vitamin d is being added to most of our food. From orange juice to your favorite granola bar, the nutrition facts you see aren’t telling the full story. 

Ok, Now What?

So what do we do to fix the overdose that we’re finding in the foods around us?

Vitamin d acts like a key to unlock the cell. Active vitamin d enables the lock to be opened. Stored just sits in the lock. Both are useful! But, if you were using synthetic vitamin d as a supplement and you find out that your stored vitamin d is higher than it should be, there are two things that can make a big difference:

First, you’ll want to increase your magnesium levels. This will enable your vitamin d to convert to an active form of vitamin d.

Second, you’ll want to know that blue-green algae (like the E3 ‘brain on blue-green algae’ we carry in the store) and magnesium act like batman + robin for your body, and together become the perfect way to clean up any residual problems from too much stored vitamin d.

Implementing these two simple supplements can help your body correctly use the vitamin d you’ve been trying to use, and vastly affect your health and daily feelings of wellness. Pinkie promise it’s something your body will thank you for.

If you liked learning all these health gems, you might like our free Magnesium Mini-Course. Learn about the game-changers for your health, and get a sneak peek at our exclusive online health community, Core7.

Check out our free mini-course here.


Now I want to hear from you.

In the comments below, tell me what your biggest takeaway was. How can you turn that into action?

Share as much detail as you can. We have thousands of souls coming to this blog looking for answers, and your comment could be the answer to their prayer.

Thank you for sharing your voice. The world needs your voice being strong and clear.

All my love,


You’re the Strong One: Redefining Sensitivity

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You’re the Strong One: Redefining Sensitivity


Dear You. Whoever you are, and wherever you are. This is for you.


It is time to redefine the role of sensitivity.


It’s not for the weak.


It’s not for the irrational.


It’s not for the passive people that let their lives be ruled by others.


It’s for the powerful.


So let’s talk about it.


If you chose to read this, the chances are that you consider yourself sensitive. Good news: you’re not the only one. (Read: Me. It’s me. I’m sensitive.)  But have you ever believed that it is what has made you strong? And not strong in just a ‘Gandalf quietly standing in the driveway of the Shire for emotional support’ strong, but a ‘Gandalf single-handedly standing up to a scary horned bad guy’ strong?

Well, guess what: you are stronger than you can even imagine and it’s not even in spite of being sensitive. It’s because you are sensitive. To wake up each day knowing the depth of emotions you will experience (that often see both ends of the spectrum), and still get up to face the day is a resilience that is deep within you. Probably to the point that you take it for granted.

Yes, there are days where feeling all your feelings (and your neighbors feelings, and that random check-out lady and her dogs’ feelings) can be intensely lonely, discouraging, frustrating, and overwhelming. And let’s not mention confusing. (Why do you feel guilty for telling someone they did something wrong? WHY?) You pick up on the emotions all around you. You probably find yourself spending times alone doing nothing or trying not to think (can I get a resounding “Netflix binge”).  But stop for a moment and realize what that implies. You can sense when change is needed around you, and you are a person that is able to create cohesive change. You are willing to work at things because you do it for others. That’s a path that not everyone can understand.


The times when you feel drained and completely weakened by your sensitivity is a time when your talent is being misused. Your body and mind are trying to tell you that you’re carrying a burden that you don’t need to be. So don’t abandon your gift, leave behind the burden. Maybe it’s shame, guilt, or feeling responsible for someone else’s choices. The most important part is challenging the thought that sensitivity is a weakness. Who says it’s weak? Who says it’s useless or irrational? Who told you that? Why do you believe it? Because I’m here to be a voice that says none of those statements are true. You do not have to live by that.


To stand in a room means picking up on nuances that many people do not see or feel.  To continue to stand there means you have persistence. To wake each morning not knowing what emotions you will experience that day and still be willing to get out of bed is a sign of strength. Even those days you stay in bed, there is a strength required to take care of yourself so you can meet the next day head-on. It’s strong because it really would be easier to give in to numbness or callousness. It’s easy to pretend like you don’t care about others and become a narcissist. You’ve chosen an honorable thing when you choose to listen to and respect your sensitivity. And you don’t have to make that choice solo.

You are part of a powerful group of people. A group of human beings that are diverse, caring, and influential. We have the ability to see beauty in black + white photos, we cry in silent moments, we feel overwhelming joy at recalling a second in our lives. Your ability to connect with others and pick up on their body language and tone of voice is something that can’t always be explained. And there are some days that don’t feel super emotional, and that’s fine too.

So let’s do this. Let’s embrace that quality and believe it will make us and others strong. Believe that it is something that can change your world, and let’s do this thing.


Now I want to hear from you.

In the comments below, tell me what your biggest takeaway was. How can you turn that into action?

Share as much detail as you can. We have thousands of souls coming to this blog looking for answers, and your comment could be the answer to their prayer.

Thank you for sharing your voice. The world needs your voice being strong and clear.

All my love,


Podcast: Rising Through Depression w/Supplements

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Sending love. My name is Kristen Bowen. I’m the founder of Living the Good Life Naturally. If you’re listening to this recording about rising through depression and the supplements that make a difference, it means that you or someone you love struggles with depression. Please understand if there’s a little bit of laughing or if something comes across as I’m making light of this serious situation, it’s just so you and I can get through this conversation without feeling heavier and darker and twistier inside.

I’ve struggled with depression since I was a young girl, and I have put together layers that have made a difference for me. Before we go into those supplements, I want you to understand something. I want you to understand that part of the problem is in how we deal with whether the supplement works for us or not. Number one, it’s not going to work overnight. It’s not going to work in two weeks. It’s maybe not even going to work in a month. It is with long-term, a sustained dedication that we’re going to make a difference. Here’s what can happen for many people who struggle with depression, they try a supplement, maybe for a full two weeks, and then it doesn’t work. Then, they’re even more frustrated and more discouraged because what they tried didn’t work.

They start picking up patterns, sayings, and thoughts that go like this. “I’m never going to change”. “Nothing works for me”. “I’ve done everything”. In actuality, those are a lie. You haven’t done everything. Something’s going to work. You just have to keep moving forward. That’s why it’s so crucial that you build your board of directors. There is more about building a board of directors in part one of Rising Through Depression. Your mind is your greatest supplement, and I want to teach you how to take that supplement that you’ve been given and utilize it. That is that, if you’re trying something and it hasn’t worked, instead of becoming more discouraged, instead of telling yourself nothing ever works for me, I’ve done everything, instead of buying into those lies, I want you to celebrate. Yes, you heard me right. I want you to celebrate. I want you to put on some Bon Jovi or whoever you like to listen to and celebrate like there is no tomorrow.

Why would I want you to celebrate? Very simply, you’re one step closer to finding out what did work, and you will save yourself the agony of all of those lies that take us down into darker, twistier places. You won’t have to buy into the lie that nothing is going to work for you. You won’t have to buy into the lie that you’ve tried everything, because you are moving your body and celebrating. Get those hips going. Get those hands going. Dance with someone else. Dance for a full entire song. That’s usually about how long it takes to break through that feeling of being stuck, where you think that nothing works and where you think that you’ve tried everything. Remember, here’s the truth bomb, those are lies.

So let’s talk about foundational supplements that are the foundation because you’re a human being. They build the foundation for everything. Did you realize that the WHO organization, the World Health Organization, I’ll refer to it as WHO, the last study that they did, 300 million of us, you and I or maybe someone you love, struggles with depression? That’s an 18% increase since 2010. The numbers are going up. They’re not getting better. A recent study showed that inflammation and depression go hand-in-hand. If you or someone you love struggles with depression, getting a C-reactive protein blood panel done is crucial, because that’s your inflammation marker. Now, it is interesting. If your C-reactive protein is high, another study also shows that prescription drugs won’t make that much of a difference for you, because the depression is connected to the inflammation. More and more valued, valid research is coming out that depression and inflammation go hand-in-hand.

So let’s go to the two foundational things that every single person needs to add to get on top of depression. Now, you will notice that I didn’t say that it takes your depression away, because I am spot-on consistent about these two things. I do not miss them, and I still struggle with depression. It’s still a part of my hardwiring and my DNA. I’m not saying it cures it, it takes it away, that everything is going to be easy, and that you’ll never experience a dark and twisty spot. I am saying it makes the lows not as low and not as long. That’s pretty incredible.

After you get that C-reactive protein panel done, you know your inflammation marker. The next mandatory piece of blood work is your magnesium RBC, which is for someone who deals with depression and/or anxiety. That can be taken at It’s a $49 test. Someone with depression or anxiety has higher cortisol levels. Higher cortisol levels mean your inflammation is going up, and magnesium is mandatory in bringing the inflammation down. That high cortisol means you’re losing your magnesium through your urine. So we’ve got to get the magnesium levels up to control the levels of inflammation. Then, here’s a current-day plague that’s happening. We’re walking around stressed out and depressed with low thyroid function. Eating sugar, that depletes magnesium. Having more stress, that depletes magnesium. Then, we take these supplements that contain synthetic calcium. Excess calcium not utilized by your body increases inflammation. Magnesium is what holds that in check. We need more magnesium and less synthetic calcium, but we’re doing just the opposite, the absolute opposite.

I personally do not take any supplement that has synthetic calcium in it. It is so easy to get calcium from our foods, where we should be getting our nutrients from. It is not easy to get magnesium from your food. I get calcium from my food, and I get magnesium from soaking. Now, they can make synthetic magnesium in the lab. It won’t get you the cell saturation as fast. You can take magnesium pills, but that will decrease your body’s ability to uptake nutrients from food, and we need better nutrients from food to battle the problem of depression and anxiety, so that’s not a good fit. Soaking in magnesium chloride from the Zechstein Sea will help bring those magnesium levels up without costing you your ability to digest food and without bringing in more excess calcium. Calcium ratios should be one to one, so simple to get from foods. We get calcium from greens. We get calcium from good, clean dairy, and we get calcium from chia seeds. Very, very simple to get your calcium from foods. So I want you to go look at your supplements and determine how much excess calcium am I getting? When you have that synthetic calcium, it is increasing inflammation, we simply must bring it down.

The next mandatory layer I want to talk about are omega-3s. Now, ideally, we would have three omega-3s to one omega-6. That’s the ideal omega-3 fatty acid ratio. You can have a test done to test your omega-3-6 fatty acid profile so you can know where yours are. I’ll let you in on a little secret. I love eating out with my husband. That’s one of our favorite things to do, to go discover some fun little restaurant and have a date. When you’re eating out, you’re taking in an excess of omega-6s. Vegetable oils, corn oils, trans fats, and canola oil, those are all high in omega-6s. We need to be bringing in more foods with omega-3. When I share that with people, their first response is, “Oh, I take  fish oil capsules from a big box store.” Well, guess what? That fish oil capsule that you take, the fish oil breaks through the capsules, so the manufacturer has to make those capsules so thick, that they won’t burst, which means they are very hard for your body to digest. The fish oil now is testing very high in heavy metals. When you have high heavy metals, it aggravates the depression. So you think you’re doing something really fabulous when, in actuality, you’re really not.

So taking omega-3s in the proper form is crucial. You want to take it in liquid form. My favorite is cod liver oil. Cod liver oil is loaded with omega-3s. I want you to start thinking of your omega-3 fatty acid profile like building a bridge in your body. Omega-3s build this beautiful bridge, and your neurotransmitters walk across that bridge and communicate with each other. Your hormones walk across that bridge and communicate with each other, so brain function gets better. Sleep gets better and inflammation goes down. When omega-6 and omega-3s are in their proper balance, inflammation is dropped. Depression is aggravated by inflammation. Anxiety is aggravated by inflammation. Now, do you take a week’s worth of cod liver oil and all of a sudden your depression and anxiety are gone? Absolutely not. So we have to be realistic. We need omega-3s every day. We need magnesium every day. Building two foundational pieces can make such a difference for you in managing your depression and anxiety.

Now, here’s a little tip on the cod liver oil. We love the Carlson’s cod liver. Currently, right now, it’s the cleanest one that I can find when it comes to heavy metal toxicity. Sometimes when people take cod liver oil, they get what’s commonly referred to as fish burps, and they’ll say, “Oh, this stuff is making me sick.” No, it’s not. It’s actually shining the light that you don’t have enough hydrochloric acid to break it down. It takes a lot of hydrochloric acid to break down cod liver oil. That is another reason that you’re struggling with depression and anxiety, because you’re not creating the neurotransmitters that you need, to keep your body functional and your brain functioning at peak performance.

If you have that problem after you take cod liver oil … Remember, you never take more than a teaspoon of cod liver oil, because it’s loaded with vitamin A. Vitamin A is a fat-soluble vitamin, and if we get too much of it, our bodies start storing it in our fat, and that’s not good. Now, for children, a half a teaspoon. You would never take cod liver oil if you were allergic to fish. If you do get what we call fish burps, that is your body saying, “Hey, I don’t have enough hydrochloric acid to break this down.” Now, we’ll do another podcast on how to deal with hydrochloric acid, but recognize that’s another layer that is aggravating the depression and anxiety. We’re all about building a strong foundation. We don’t want to chase symptoms. Chasing symptoms is exhausting. You do all of these things, and you try all of these things, and you give up, then you start your research. It’s such a waste of time and energy.

Instead of chasing symptoms, start building a strong foundation. In doing so, you’ll start noticing that your lows aren’t as low and that they don’t come as often, and that is a reason for celebration.

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 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 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 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 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 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, 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, 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.

Finding Your Superfoods

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Speaker 1:

Do you know what your superfoods are? Because your superfoods and my superfoods could be totally different. So let me backtrack a little bit and help you understand. I have a daughter that traveled and got really, really sick, and so when we brought her home to help her heal, I gave her all of my superfoods. I gave her bone broth. Bone broth is my superfood. It calms down my immune system. It heals and seals my gut, helps my brain function, makes my skin glow.

So I kept giving her bone broth. Guess what? Bone broth is not that girl’s superfood. It is not. It is just not her superfood because it has histamine, and at that point, her body was having a hard time breaking down histamines. So one of the things we’re working in the discovery portion of Project Radiate, which is an online group of women that I meet with every single week, it’s my favorite part of the whole week.

We’re discovering what their personal superfoods are. Do you know what your personal superfoods are? Because if you have a low energy day or you get a weakened immune, if you know what your personal superfoods are, boom, you can jump right back on board and add those superfoods and really boost your energy levels up.

So let’s go over, and this is not a complete list of superfoods, but let’s just talk about some of the superfoods. There’s chia seeds, bone broth, raw milk yogurt, raw milk,  kafir,  fermented foods,  grapefruits,  kale,  and broccoli. 

A superfood is just something that’s loaded with nutritional value. Dandelions. Did you know dandelions were brought to the New World because of their nutritional value? And we spend so much money nuking those things? They’re so loaded in nutrition. So finding your superfoods is so important. One of my superfoods is grapefruit on an empty stomach first thing in the morning. The reason is, I tend to lean toward thicker bile, which slows down my energy.

And did you know that grapefruit is a natural bile thinner? And so when I start my morning with a fresh grapefruit or fresh-squeezed grapefruit juice, I have more energy during the day. Now if you don’t have thick bile, it’s not going to make a whole hill of beans of difference for you. It’s massive for me, so understanding your superfoods, so just start isolating those foods that you eat and for example, chia seeds. Do you add chia seeds? How do you feel on the days that you add chia seeds? Do you think better? Do you function better? Is your energy better? Just focus on those chia seeds for a couple days, and then drop the chia seeds for a couple days. Notice what the difference is.

Is it time-consuming? A little bit. Is it worth it? All the way, because when I start to feel a little down, a little discouraged, a little low-energy, I know exactly which foods will nourish me quickly and easily, and that’s what Living the Good Life Naturally is all about.