Podcast: Gelatin, my mandatory superfood.

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Bovine Gelatin 

Oh, you’re going to love this one. Well, I think you will. Well, let me say this. I’ll love it and I do love it because it’s simple and easy and that’s what I like. I think it’s easier to add things to your life than take things away. We’re talking gelatin. It helps sleep. It helps hormones. It helps energy. It helps adrenals. It helps brain function. It helps joints. Wow! It does so many things.


Now, I have a very specific way, though, that I see gelatin making a difference, in that I know there’s great recipes, and any time you get gelatin in that’s good. I don’t see the gelatin little cubey jiggler-like things making that much of a difference, though, when it comes to all of those things that I listed. Is what I do see is when you’re drinking it in liquid form that it really starts to make that difference.


I take my gelatin any time I have broth. I boost it with gelatin. Any time that I drink Crio Bru, which is basically every morning, I boost it with gelatin. Gelatin absorbs xenoestrogens, therefore making it a huge boost to your hormones. It supports joints for those of you that are like me and are working on arthritis-like symptoms. It helps heal and seal the gut, so you uptake nutrients better from your food, and that’s what helps you to sleep better. The gelatin actually helps heal your gut so that you can tap into that melatonin that your body needs to relax.


But did you know gelatin supports thyroid. Any time we do anything for adrenals, we’re opening up the door to help our thyroid to be better, because that was the first door that broke down. Gelatin is so good to support adrenals because adrenals sit in gelatin, and as we get older, our gelatin and collagen starts to break down, and so adding it is just a dang super food. Really helps with brain function. I love what it does for my brain.


You have to find your spot, though. I personally want the least amount for the most amount of benefit. The least amount of product or food for the most amount of benefit. Now there for a while, when my health was really crashed, I was taking three scoops a day at separate times. I have noticed more than a scoop doesn’t really make a difference at the same time. It’s almost like it’s too much for your body to uptake. Now, I only need one scoop a day for the same benefit because I’m so much healthier because I paid the price and added lots of layers to get me where I’m at today.


Really play with your gelatin intake. How much does your body need. You’ll tell a difference in your nails, in your skin. It really supports nails and skin. Now for those of you losing your hair, this can be a real trigger. Seriously, I could have seizures in public and urinate in public, and I cried over losing my hair. I know, I know. A little backwards. It was traumatic, though, to lose my hair. Gelatin can be a huge layer for those of you who are losing your hair because adrenals are almost always a part of that.


The other thing gelatin does is it boosts liver function. Any time you boost liver function, everything gets better. Do you see what a super food it is? It’s amazing. I do have a very specific brand that I like. It’s the Perfect brand. I used to say Great Lakes, but Perfect brand has a better amino acid profile, and so right now currently, I’m using the Perfect. And we’ll throw up a link in the show notes for this brand of gelatin. Getting it in drinkable form makes such a difference also. You can’t even taste it.


I do have a little trick for how I use it, and that is, I put a scoop of gelatin with about two scoops of water, so a couple tablespoons of water, cold, and I mix that and it congeals. Then I put that little ball of super food goodness into whatever hot drink that I’m drinking. Now the reason that I do that is it has a little bit of a different mouth consistency, a mouth feel, if you don’t do that. Some of my kids don’t need me to do that. They can’t tell if it’s in there or not. Others are like me and they can tell. It’s worth that little bit of extra effort for me to make sure I’ve mixed it in cold water and then plopped it into the hot water.


You do want to be careful. For example, my Crio gets really, really hot while I’m infusing it into the water through the French press. I wait until the very end and I’m protecting that amino acid profile from the heat and I’m putting the gelatin in at the very end. You do have to make sure that you drink it while it’s warm, or else it will start to set up and you’ll need a spoon to eat your gelatin. But even if you eat it that way, it’s still an amazing food. It’s a super food.


Have you added it yet? I’d love to hear. Let me know. Tell me. Has it made a difference for you? A lot of the people it does. And boy, the more we can layer and get you feeling better, the faster you can wake up feeling amazing, and my belief is that when you have a woman who wakes up feeling amazing, she lifts all the people around her and changes the world. We need more women doing that. Lean in. Add something today.


My name’s Kristen Bowen. I’m the founder of Living the Good Life Naturally. You can find more about Living the Good Life Naturally on Facebook, Living the Good Living Naturally; on Instagram, Living the Good Life Naturally; and on our website site page. Can you guess it? Livingthegoodlifenaturally.com. Thanks for joining me.


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 a 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: 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: Stay Away From Nagging

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Feel the energy. Get empowered. Learn the secrets of natural health and vitality, and put your life into hyper drive. My name is Kristen Bowen, and I am the founder of Living the Good Life Naturally. And there’s a little disclaimer today, before we start, because this podcast is going to be a little harsh; it might hit home. Remember, it’s said with love; not pointing a finger, but recognizing a pattern in my own life that might apply to you. Did you know that you nagging other people, specifically husbands, boyfriends, children, is actually making you more tired? It’s leaking your energy. I am convinced, after working with thousands of women, that we are creating more energy that we don’t access and tap into because of our thoughts and our patterns. And we can help you tap into that energy if you’ll start paying attention to your thoughts and your patterns.


Now, face it; nagging doesn’t work. Because, if it did, we would all have perfect husbands. Culturally, as women, we have bought into this belief that nagging works. But, I want to throw something else out to you for you to think, and to process, and determine if it’s a good fit for you. And that is, when you are nagging, you’re actually overwhelmed about your own life, and walking away from being 100% accountable for yourself; and so, you’re getting into other peoples’ lives, trying to fix them. Think about it. 100% accountability creates incredible health without changing your foods and your supplements.


Now, are foods and supplements important? Absolutely, they are. But, we start with mindset. When you are nagging, you’re walking away from your own accountability for what you need to be doing. After raising those six beautiful babies, and launching those six amazing children, and having seven beautiful grandchildren, one of the things I’ve recognized in looking back is those people that I love, those people that drive me, those people that I want to be connected with, and want to have beautiful, deep relationships; they are 100% more inspired when I’m living the thing I’m nagging them about. Do you nag your husband about eating healthy? How healthy are you eating? Do you nag your husband about more order picking up his socks? Where do you need more order in your life? In fact, I think the nagging might even be a reflection of the very thing that you need to do yourself, and you leaked it, and projected it on someone else instead of stepping into 100% accountability.


So, the next time you have the desire to nag, ask yourself, “Is this about them? Or, is this about me?” I’ve found personally, for me, and my clients, and those people that are willing to accept 100% accountability, that the nagging is really a reflection of what they need to do. And if you’ll take that nagging thought, you’ll turn it around, and ask yourself, “Where do I need to clean that up in my life?” Your family just might like hanging around you a little bit more, you’ll be more deeply connected to them … Because, think about it, do you like to hang around people that nag? No! Then, why do we do it? Because it’s a way to walk away from accountability when we feel overwhelmed. And someone who is overwhelmed is leaking their energy. Someone who is overwhelmed doesn’t want to take on 100% accountability. But, I promise you, by taking it on, you’ll start living those very things you’ve always wanted and dreamed of. It’s a life-changing difference.


So, join me over here at Living the Good Life Naturally. 100% accountability. No more nagging. And, when the thought comes up, take the nagging thought, turn it towards yourself, and ask yourself kindly, and with love, “Where do I need to eat healthier? Where do I need to create more order?” And you just might find a little burst of energy that starts happening in your life that’ll change your world. And, when that happens, then, you start waking up in the morning ready to start your day and serve those people that you’re meant to serve, and make a difference in the world. And it’s a good feeling.


So, come on; join me. What are you waiting for? Thanks for listening to this podcast. If you’ve been listening … Before the podcast, it was a radio show for seven years, and now we’ve switched it over to a podcast. I would love it if you could leave a review if you’ve ever enjoyed or learned anything from what I’ve done. You see, we have a goal. We want to get in the New and Noteworthy section of iTunes on their podcasts. And I need your help. So, if you love Living the Good Life Naturally, and moving forward, and creating clarity; help me by leaving a review of this podcast, and let’s see if we can do it together. Until then, start living the good life naturally.


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: 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


Podcast: Creating Power Moments

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Are you creating power moments? If you want to be healthy, you need to start creating power moments. Here’s a quick overview of how to figure out what your power moments are. I want you to look back over the last week, when were those moments, you know, those moments, that you just felt like you could conquer the world? That’s what you need to identify and then make sure you’re creating them more often.

For example, one of my power moments is getting my hair don. A good hair day, and I just feel like I can conquer the world. I started, oh my gosh, I can’t believe I’m even telling you this, I love it though. Okay, so here it goes, standing out of shame. It’s something I do for myself. It is a little frivolous, it works though, and I get so much more done. Typically the only time I go to the hair dresser is when I need a color touch up, or a hair cut, well now I’ve started going just to get my hair done. Why? It’s a little bit of pampering and it creates a power moment, and I get so much more done that day. Now, your power moments may not be what my power moments are. I just want you just discovering what your power moments are.

Another power moment, for me, is going to bed with everything picked up and wiped up. When I wake up in the morning to order, I have a power moment, and feel like, “Oh, I can move forward with this day.” Go back, when were your power moments? Some of mine are a clean, ordered home, when I wake up in the morning, getting my hair done, getting my nails done, after a beautiful hike and I’ve come back down off that mountain, and I just feel like the world is mine, clarity is there, and I know the pathway that I need to work on for that day. Hiking is definitely one of my power moments. Now I use to be a crossfit girl. I loved crossfit. Until I blew my knees. That moment after a hard workout that I didn’t think I could accomplish that, and I did, that endorphin rush, that’s a power moment for me. I’m more respectful to my body now, crossfit isn’t a good fit for me, now if it’s a good fit for you, hallelujah, that’s awesome, it just isn’t for me.

Finding exercise that is a good fit for my body and then doing it, creates a power moment. Being really connected with my husband, knowing that he’s got my back, that’s a power moment for me. Teaching a class and bringing a group of women together are united in their purpose and their vision is a long ending source of power moments for me. Because on those days that I feel alone, and discouraged, and I can’t do it, and I just want to give up, I think of all those women that were in that room, and that they wanted the same thing for their families, and lives, that I want. I realize and I remember I’m not alone. Those are continual power moments for me.

Now one of the things I really want you to understand about power moments is this, I use to always get a power moment, power surge, a power month, the beginning of January. I would get so motivated, oh my gosh, this was going to be my best year ever, blah, blah, blah. Literally it would just … the feelings would just pulse through me. I’d feel so excited and so motivated, nothing was going to stop me. Then about 21 to 30 days in, I was right back on the regular thing. I loved feeling so empowered though. I loved feeling so excited. I realized something about myself. Putting this into place has drastically changed my health. That is, I was waiting for the world to tell me that it was time to get excited about my health, that I could do it. That there was a plan. I was waiting for the world to give that to me.

I’ve switched that around now. I create that on the inside and push it out. Imagine you can see me right now moving my hands while I talk. The first way the world was pushing in on me, and I’m literally, my hands are up in the air, and I’m collapsing them down on my heart. The second way, my hands are on my heart, and I am generating the energy. I am the one that is so powerful that I can create that, and I’m pushing that from my heart out to the world. Making that simple change changed my life. Because I don’t have to wait for January for the world to tell and for everyone to jump on the bandwagon and fill the gyms for 21 to 30 days, that it’s time to get healthy. I create that every morning.

It’s so simple. It’s so simple to create it. I want to share with you how I do it. Are you ready? Okay, oh I’m excited. My nieces. Oh my goodness, I love my nieces. I was around them when they were little girls and I remember being a really self centered teenager, and falling in love with these little babies that crawled, and loved you, and patted your cheeks. It was the first time that I started thinking about somebody else. I fell in love with them. I loved to watch them play. I loved to watch them interact and see their personalities. One thing they all had in common when they were little was when they would to play, they would ask each other, “Are you ready?” I do that. I follow their example when they were little girls. I’ll ask myself, “Kristen are you ready?” Because literally is what they were doing as little girls is they were changing their brain patterns.

They were asking, “Are you ready to create the momentum? Are you ready to create that place of imagination where anything can happen?” Oh sorry, sorry. “Are you ready to step into your potential? Are you ready to create action steps for the dreams? Are you ready to be powerful? Are you ready to be the person that you were meant to be?” Every single morning as a part of my morning routine. I ask myself, Kristen are you ready?” My answer is a resounding yes. I am ready. Because I recognize how powerful I really am. Now sometimes, here’s where the disconnect can happen, in that do you have a lot on your plate? Do you have a lot of responsibilities, a lot of things that you need to do? Well if you do, and if your answer to that was yes, why would you want to take on more responsibility if you already feel overwhelmed? This is a massive disconnect for women. Because to become healthy we need to take more personal responsibility for our health. With that responsibility comes power when we take it back.

It can feel a little overwhelming. It’s okay, embrace the overwhelm, say, “Oh my gosh, I’m so overwhelmed right now that I’m actually in charge of generating energy internally. I’m not waiting for someone to hand me the help. I’m not waiting for a supplement to make me healthy. I’m creating health internally. It can be overwhelming and feel like a lot of responsibility to take that back. I’ve been there, I know. I promise you though, lean into the overwhelm, embrace it, be okay with it. Because ultimately you will never achieve the help that you’ve been dreaming of if you’re not willing to take on more responsibility. With more responsibility comes the opportunity to stand in that powerful place. Every morning I make that choice and I say to myself, “Kristen, are you ready?” My answer is yes.

I hope you’ll join me. I hope you do. I hope you’re ready too, not perfectly, I hope you’re ready on the overwhelmed days, on the tired days, on the not so good days, on the beautiful days, and on the days that you want health. I want it everyday, so join me. Are you ready?

Podcast: Understanding Your Magnesium Burn Rate

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Walk In Labs RBC Test
Welcome to episode 337. Today we are talking the basics of magnesium and to do that I brought my husband in. Who knew that we would need to have an understanding of the soils to understand why our body needs magnesium. Because think of it, our grandparents did not have to soak in magnesium to be healthy. It’s crucial to say current on what we need. We need to hold onto the grandma wisdom and stay current with what our bodies currently need. We need magnesium. Let me introduce you to one of my favorite people, not one of my, the actually favorite person ever of mine, my husband, Morgan.

So Morgan, welcome to Living the Good Life Naturally, so glad that you’re here.

I’m glad to be here.

Talk to me and explain, it used to be we could go to a grocery store and buy a red bell pepper and that red bell pepper had our entire day’s worth of magnesium in it and now that red bell pepper, even if we buy it organically, it doesn’t have magnesium in it, not even trace amounts. What is happening to our food supply?

Well it depends on where you’re getting your organic from too. There’s a problem and we’ve got to do a little brief history of agriculture in the last hundred years or so and during World War II there was a big, big, big buildup of bomb making. It was factories all over America make bombs and one thing they used to make these bombs were nitrogen. Now nitrogen we know is a key element in producing great, green plant growth. It’s, all plants need nitrogen. Most nitrogen prior to that came from natural sources. They would use manures and composts and things like that.

But after World War II they had all this synthetic nitrogen and no place to use it because they weren’t bombing like they were so they decided to put it onto the fields. Well the problem with synthetic nitrogen was, was that not only was it good for bombing, people and buildings during War II, but also bombed biology and the life in the soil. It started killing off the life in the soil. What we really came to find out was is you got to have a good biologically active soil to pick up the magnesium in the plant. The plant can’t uptake the magnesium without good biology.

Okay, wait, wait, wait. I’ve got to stop you. I’ve got to make sure I understand that. Nitrogen is going on the soil, makes a massive plant. But it’s messing up the soil biology?

Yes, the synthetic nitrogen’s killing off the soil biology.

And that’s making it where it locks the magnesium and the plant can’t uptake it.

That’s right.

Is that what’s happening?

Well yeah. What happens is with good soil biology, the soil biology’s allowing the microrhizae on plant root system to pick up and absorb up the magnesium. It can’t do it …

The villi, that’s the same thing like the villi in our intestines. That’s what picks up the nutrients.


And so the nitrogen is messing up that process.

Yes. The synthetic nitrogen.

Those massive apples and those massive red bell peppers actually have less nutrition.



Yes. Especially if they’re grown in a conventional way. We call conventional, which is actually unconventional, but it’s conventional for the last 100 years was pouring on mass inputs of synthetic nitrogen for green growth response of the plant.

So a short term benefit is you get this massive plant.


Huge red bell pepper.

Yes. We get cosmetics. Great cosmetics with modern agriculture.

Plants and food that looks really nice.

Looks beautiful but nutrient, it’s not nutrient dense.


So you’re basically pushing it to look really good but, and your great cosmetics when you’re on the store shelves but your not getting the nutrition in the plant because of the way the modern practices are.

It’s interesting, you just can’t, I want to be efficient and I like it when I can cut corners but there are some things we just shouldn’t be cutting corners on. That’s the nutritional quality of our foods. So is what started happening is as that happened and our food got less and less magnesium in it, people turned, and so our health started to go down because magnesium is crucial. It’s the mineral of movement. It cleans up the cells, it moves things through your body. It starts thousands of processes in your body. If you don’t have enough magnesium those processes aren’t going to happen.

Then fast forward to our current day lifestyle because magnesium is, it’s this mineral that’s delicate in a way because if you eat tons of sugar, if you eat, drink lots of sodas, if you have white flour, processed flours, you’re stripping the magnesium from your body because it takes so much magnesium to move that nutrition through your body. You take a plant and foods that don’t have enough magnesium and then you take a person who’s drinking soda, eating more sugar, eating processed foods, that’s depleting their magnesium and then you take that same person and you add stress on top of it. Because when people’s stress level goes up, the cortisol level spikes and it pushes the magnesium out through their urine.

We’ve got this triple whammy trifecta of issues happening that’s walking us away from being healthy and one of my pet peeves is people come in the shop every single day and they’ll say, “Oh my gosh, I’m doing this for my hormones,” or, “I’m doing bioidentical hormones and it’s not working.” Or, “I’m doing this for my thyroid and it’s not working.” We have to start at the beginning and build a strong foundation and then add those other things on top. Magnesium is where you start. You start with magnesium.

I think there’s a double whammy if you’re looking at this modern history of ours since World War II. You got this high input agriculture, high output cosmetic, very efficient, you can get all kinds of things now in grocery stores. You can get any kind of fruit any time of the year which wasn’t the case 75 years ago. It was fruit within season, it was produce within season. The other thing is with the modern society which we have is we are stressed out. We’re working longer hours.

Sitting in front of computers.

We’re stressed out because …

Which we’re doing right now.

But we are stressed out too I think just in general lifestyles. You’re running around with kids, you’re trying to take care of kids or take in this event or that event or this thing or that thing.

I didn’t grow up going to all the different activities.

I walked to my baseball games and practices. My parents didn’t take me. When they came to games sometimes. That’s something I went and did whereas now the parent is like this little shuttle for the kids all the time.

Here’s the thing, I like some of the benefits of our modern lifestyle.

I do too.

I like flushing the toilet, I like running water, I love my iPhone, I love those things.

If we took away your hot water for your shower, oh boy, wow. It would be bad. You would hear your scream throughout the mountain west. It would be horrible.

It’s a balance. I guess it comes down to finding that balance and recognizing that everyone has their own individual magnesium burn rate. For example, what I’d like to do if you’re okay, is talk about you and I.


I tend to stress out about our kids and the decisions they’re making, all of our children are launched and they’re raising their own families now and living on their own and I worry about them. Oh what about this and what about that? I tend to stress. With that stress I burn through my magnesium faster than you do. What’s your philosophy basically on life?

Things work out.

Do you hear that? This voice, it’s gonna work out.

Eventually. If it’s going bad, I’ll turn around, if they’re going good, it could get better, it might get worse and that’s okay.

And that right there helps you hold onto your magnesium better than I do. I have to say, would you agree I’ve gotten better at managing my stress and not worrying as much? Have I gotten a little bit better?

Yes you’ve gotten better. You’ve gotten much better.

Good. So constant gradual improvement. Now let’s talks about autoimmune because people who have autoimmune disease burn through their magnesium faster. I was diagnosed at a young age with several autoimmune diseases and then more autoimmune diagnosises just kept happening the older I got. That makes it that I burn through my magnesium faster, you don’t have any autoimmune disease.

But I’ve got other things I deal with too.

People who are on medications. Specific medications will, if you’re on that medication that medication will eat up the magnesium in your body. I’m not on any medications so I don’t have that as a factor. Do you see how different lifestyles can be and how that will affect your magnesium burn rate because people will say, “Kristen, how often do I soak?” I don’t know, I can’t tell you that. But understanding your magnesium burn rate is crucial in creating that strong foundation. And here’s the beautiful thing though, that’s how I went from sick and tired in a wheelchair having seizures to the life that I experience now, waking up in the morning with energy because I built that strong foundation.

Let’s talk about what you need to do to have a deeper understanding of your magnesium burn rate. You start very simply with the 30 day magnesium challenge. That’s where you get a jug of magnesium and you put a quarter cup in a bowl or in the tub. A bowl of water that you soak in, no plastic, no aluminum, we want it to be glass of stainless steel and you soak. 20 minutes minimum, 45 minutes ideal. During the 30 day challenge your goal is to soak every single day, realizing you’re gonna miss a couple days. No problem. But we want 70% of that hit.

At the end of the 30 days, go online to walkinlabs.com. Pull that up on your computer and then on walkinlabs.com, search for magnesium RBC. Which stands for red blood cell because there are other magnesium tests that they tell you your blood serum levels and magnesium is so crucial for your body to function that if you don’t have enough magnesium, your body will pull it from your heart, will pull it from your pancreas, will pull it from your bones, will pull it from your digestion. Will tank your peristaltic action, will tank the blood sugar, will have heart palpitations and all of those things will happen but your body will hold that magnesium constant at 1%.

The blood serum, I don’t think is a valuable test because we want to know what’s happening around every cell. I don’t want to know survival, I want to thrive. So that magnesium RBC will give you a number and that will tell you what’s happening around every cell. We want that to be between 6.3 and 7. That’s optimal. Now, most people come in between 2 and 4-1/2. Now sometimes over that sometimes a little bit lower. So then is what we do is we continue soaking, maybe two or three times a week. Track, determine. Okay, in this 30 days I’m soaking twice a week. Then retest your number. Then you will able to evaluate and you’ll have concrete evidence if your magnesium stayed the same, if it dropped or if it got higher.

Now if it dropped, soaking two times a week is not keeping your individual magnesium strong enough. If it stayed the same, hooray, if your number was strong to begin with. If you we’re between that 6.3 and 7. Now if it moved awesome, but do you need to move? If you’re at 6.5 we don’t need your numbers moving, you’re in that range where you’ll feel amazing. So you really have to evaluate, do I want my numbers moving, do I need to increase my numbers? Are my numbers dropping? Then you’ll have an understanding on that second 30 days of what your specific magnesium burn rate is.

Let me get this straight. To get the test, you don’t go to your regular doctor, to get the test. How do you get a test?

Because he’ll do a blood serum. And it’s very expensive for the blood serum and most insurances don’t pay for it. It’s just, it’s not the filter we need to be looking through. We don’t want to know if your body’s, because it won’t tell us, like for example, you’ve had heart issues, that was a heart that didn’t have enough magnesium. I don’t want to know what your blood serum’s doing I want to know what your red blood cell count is doing. You go just go to walkinlabs.com, you order the test, you pay for it, it’s $49, then you put in your zip code and it will tell you the closest lab around you.

They’re like an affiliated lab that you can just go to and they’ll draw the blood.

Yeah. Right.

Okay, gotcha.

Then you go to that lab. For example here in Cache Valley, we don’t have a lab for walkinlabs so we have to drive to Ogden. You drive to Ogden, they draw your blood and then they upload it to your online profile and you can see where your specific magnesium RBC is.

Take the 30 day soak challenge, soak for 30 days, you don’t do oral magnesium you do soaking magnesium.

Can we talk about oral magnesium?

Yeah, let’s talk about the difference between the two because some of you might not know the difference.

Oral magnesium is not my favorite.


In fact I call it poison.

Yeah, and if you take a lot of it, it can give you some serious digestive problems too.

Here’s the thing. Let’s go back to a little bit of grandma wisdom in the fact that magnesium should be utilized through our food. That’s where we should be getting our magnesium from is through our food. Plan A fell apart. Plan A doesn’t work. You cannot get enough magnesium through your food. A lot of people turned to oral magnesium. Super inexpensive, super inexpensive to ship, you can buy it pretty much anywhere. Here’s the problem though, and understand the filter that I’m coming from in that when my health crashed and I had to rebuild my health I realized I was doing short term bandaid fixes and it wasn’t getting me where I wanted to be. One of my short term bandaid fixes was slugging down mass amounts of Diet Coke. It was a payoff for me because I drank the Diet Coke and get a little bit of energy. But the long term consequences, it was crashing my health. It was depleting the magnesium from my bones. It was making everything worse but I was only looking at the short term benefits.

That filter, once I learned that and recognized that concept of how I wasn’t making long term decisions, I was doing short term bandaids and I was just getting sicker and sicker. I made the decision, everything I do is looked at through the long term consequences for my health. So oral magnesium, yes, especially those of you who take it in powder form, with loads of citric acid we’ll talk about the citric acid later and the black mold and the issues in your gut that it causes. You will get short term benefit, you’ll feel your shoulders relax, you might even sleep better that night but please I beg of you, look at the long term consequences. The long term consequences are oral powdered magnesium in a pill form and in a powder form is decreasing your body’s ability to uptake nutrients from your food.

If you’re okay with that, run with it. I’m not. Food is our medicine. I’ve seen food change my husband’s life. I’ve seen food heal my body. I do not want to be taking a cheap synthetic supplement and be uptaking that and decreasing my body’s ability to uptake all the nutrients from the good food that I put in my body. For me oral magnesium is just not acceptable. Especially when it comes in powdered drink like form that you mix in a drink, because they’ve loaded that with citric acid. Citric acid is made from a black mold that pokes holes in your gut. We need a strong gut lining to have strong health. So for me it’s just, I just won’t use it. I look at it as the rat poison that it really is.

Let’s talk a little bit about the way to prime the pump a little bit with the magnesium. You put your feet in a foot soak.

Yeah, I’m a bath girl.

I like a bath too.

I do mine in a bath and I just put a quarter cup. You do not need to put more in the bath than you do a foot soak. A lot of people think they need to put more and we just don’t have to. A quarter cup. When I’m taking a bath, and I put my quarter cup of magnesium in, I make sure I have 20 minutes to soak because it takes 20 minutes for your body to uptake about 80% of the magnesium that’s in the magnesium chloride. You can soak up to 45 minutes and get even more. After 45 minutes it’s just teeny, teeny amounts of magnesium that you’re uptaking. I always tell people between 20 to 45 minutes.

Some of our adult kids would not take a bath, especially the guys in our family. So if you’re not a bath taker, you don’t have to soak in a bathtub. You can get a pot of water and use glass or stainless steel, so I’ve seen you use a lasagna, casserole dish.

If you’ve got long feet.

You’ve got a size 13 triple wide so you use that casserole dish.

It’s glass.

I can use a Pyrex mixing bowl, a crock pot insert, I’ve seen some people go to PetSmart and get the Great Dane stainless steel watering bowls that are great big. You only need enough water to soak the bottom of your feet. Sometimes I’ll see people just struggling to carry this great big heavy bowl of water and they’re getting it clear past their ankles. It’s the bottom of your feet that act like a pump and they start pumping that magnesium.

Now go back to our grandparents’ day. They had to prime the pump. And when they primed the pump, the water would come faster. There’s a way we can prime the pump in your body and we found through thermal imaging that when you take your finger and you dip it in the magnesium chloride and then you rub it right underneath your armpit, there’s a lymph node right there. It’s like priming the pump. Then when you put your feet in the water and the magnesium to soak, your body will pump it up faster to get up to that magnesium that you’ve rubbed underneath your armpit.

And just for the listening audience I want you to know that she’s actually putting her finger in water that’s not really there and then priming the pump underneath her armpit. Just to get a visual.

Just in case.

Just to get a visual.

Create a visual.

Create a visual, it’s very good.

I want to create a visual for you. But you do have to be careful because magnesium is a salt. And so ladies if you’ve recently shaved you can burn and tingle. We always want to do a little test patch.

Any open cuts.

And make sure.

It will burn.

It will burn.

An open cut, it will heal it really fast. But it will burn really fast.

Remember that time that you …

I lacerated the front of my hand really, really bad.

What kind of tool was that.

It was a metal cutter and I cut a very thin strip of metal off and it acted like a little whip and it whipped my hand right open.

It was so like …

Right down to the bone actually.

Right down to the bone.

Actually I was rubbing some magnesium on my arm and I spilled it down on the wound. The wound clinic guys was so impressed because he thought, I never thought that was going to come back together so well. But the magnesium actually acted as a …

It did burn though.

Oh yeah.

But it also facilitated healing.

Healing, yeah.

Would you do it again? Knowing that that helped?

On a little wound or something I would be okay with it. Does sting so just be careful.

You have to be careful.

Some people are very sensitive to that until they get their magnesium levels up.

Let’s talk about sensitivity to magnesium. I’ve been talking about magnesium for years. I’m seeing something currently happening that used to not happen very often and now it happens more and more often. Morgan you hit on the subject that we’re living a world that we just expect more and more and more of ourselves, we’re working longer hours, we’re under artificial light, we’re not sleeping as well, we’re eating more fast food, we’re eating more sugar, we’re drinking soda, we’re not exercising. Because of that we have adrenal stress. In fact you can look down at your stomach and if you’re putting weight on, like a spare tire around your stomach, that’s adrenal weight. And so a lot of times is what can happen is when someone goes to soak in magnesium they want to build their foundation strong, they soak in the magnesium and they become exhausted. So incredibly tired.

What’s happening is, those adrenals are so over the moon, this is very simplified way of explaining it, but it’ll make sense to you. Those adrenals are so over the moon that they got magnesium to utilize and to work that they will actually drop the potassium that you have and if you’re stressing out, your adrenals, the potassium gets low and our bodies need about 4,700 milligrams of potassium every single day to function and heal. If you’ve got adrenal stress and your adrenals are already having a hard time holding onto the potassium and then you’re not getting enough potassium in your diet, and you soak in magnesium and it tanks you, it’s because you’re adrenals dropped their potassium in their excitement to pick up the magnesium.

There’s a couple things that you can do. You can take some coconut water because that’s a great source of potassium, very easily absorbed, you can even bump that up, add a little bit of cream of tartar because cream of tartar is a good source of potassium. You can eat a banana, you can also change the alkalinity of your body by taking a teaspoon of baking soda, mixing that in a glass of water and drinking it. There’s a couple things that we can do to help people prep their adrenals if you’ve already got adrenal fatigue, magnesium it looks like it makes it worse, it’s not though. It’s just shining the light on what’s happening in your body and we just need to course correct.

I’m seeing that happen more and more. Do you think your stress levels are more from 10 years ago?

It just depends on some levels yes, on some levels no.

I do see that happening more and more where before, three years ago that was rare. I never even had to talk about it. Now I really have to help people understand it’s not that you had a reaction to the magnesium it’s that your body needed it so desperately it dropped the little potassium that it had and your body needs potassium to function, it’s crucial.

The one thing that I was thinking too is just what are some things that people started on magnesium soaking regimen, what are some things they’ll expect as far as just how they’re gonna feel and maybe …

It’s different for every person and I’ll share a couple of those reactions of what I hear people say. “Kristen I soaked and it did nothing. Just nothing, I didn’t feel anything and I soaked.” To those people I say, “Hang on, keep soaking because the level of inflammation in your body also determines how fast you can uptake the magnesium.” Typically I see the people who don’t feel anything when they’re soaking in magnesium it’s because they’re pushers. They push and push and they do a lot and so they can push through pain, they can push through that inflammation in their body and so I tell them, “Hang on and keep soaking, I promise you it’s getting to your telomeres.” Which is our goal with magnesium because we want beautiful long telomeres so that we age with grace and our minds intact and our bodies healthier.

In some people feel that immediate, like I did, I just felt that immediate, it’s like an internal pulse. This little internal massage in a way. I felt that immediately, I feel that pretty much every time I soak. Some people have a huge increase of energy in the fact that if they soak at night, they can’t go to sleep. Some people get super relaxed.

We’re doing an info video once and the girl that was our model, she was like, bonk!

She had never soaked before and we hired her to be our model and she need the magnesium and it was just relaxing her.

She just about conked out when we were filming.

She was having a hard time sitting up. It was like, note to self we have to make sure anyone we hire to help us with videos has already soaked in magnesium and gotten …

You’ve done live demos with vic crowds, you’ll get a couple people sitting up there soaking and they’ll, some will be feeling good, some will be …

I always wonder if it’s my class is boring. But I get more of it on magnesium classes because it can be very relaxing.

Especially if you’re on stress mode all the time.

Usually in the beginning it will be very relaxing and then as your adrenals start to heal it starts to become a source of energy. You have to change when you’re soaking. You can’t soak at night anymore because all of sudden it’s waking you up and so then you have to change in the morning.


You have to really, magnesium shines the light on your body into what’s happening and what needs to happen and where it needs to go. It’s just understanding that communication.


So I hope you’ve learned some things about magnesium. Remember, listening to a podcast does not create health. You going out creating action, that’s what will create your best day ever. Thanks for joining us.