Posts in Wellness
Fix Your Hormones  - The Keto Green Way With Dr. Anna Cabeca - Ep. 056

When you have classic hormone-related symptoms the go-to solution always seems to be going on the pill, but we need to look at the underlying issues. Welcome to The Tiny Fit Diva Podcast with your host Kylene Terhune! Today in episode 56 Kylene is talking with our lovely guest Dr. Anna Cabeca. She’s developed a better way to treat hormone imbalances so you can fix your own health!

Maca is a greens powder that helps with hormones and fertility.

It’s going to help you manage all of the really awful symptoms imbalanced hormones like bad cramping, irritability, and weight gain for no reason. 

Check out Dr. Anna Cabeca here: https://drannacabeca.com/

And, be the first to get her new book here: https://www.amazon.com/Hormone-Fix-Naturally-Flashes-Keto-Green/dp/0525621644

Anna’s Hormone Cheat Sheet: https://bit.ly/2NhtKa3

Mighty Maca: drann.ontraport.com/t?orid=184948&opid=6

Julva: https://bit.ly/2T7nTcu

Dr. Anna’s free “What’s Happening to my hormones?” guide: http://drann.ontraport.com/t?orid=184948&opid=111

No matter what you’re dealing with right now, there is hope that each day we can have better health and reverse the changes that are happening to our body. We don’t have to power through everything anymore. We’re so grateful to Dr. Anna for sharing her journey with us. And, thanks to you for tuning in! Be the best friend ever and like, rate, review or share the podcast today!

We’ll see you next week!

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Withdrawal Detox vs. Pathogen Detox - Ep. 054

Welcome to The Tiny Fit Diva Podcast! Today in Episode 54 Kylene Terhune teaches us about the difference between a withdrawal detox and a pathogen detox. You’ve probably experienced some detox symptoms at some point in your life so it might be good to learn how to support your body!

First of all, don’t miss Kylene’s Webinar “Gut Health and You” on February 6th at 6pm EST. Here is the link you’ll need in order to attend: https://bit.ly/2WsQJmL  or feel free to e-mail Kylene at: kylenet@thetinyfitdiva.com with “Webinar” written in the subject line for an invite. 

To learn more about the Stop Dieting and Live Your Life Program visit:

https://www.thetinyfitdiva.com/stopdieting  Spots are limited so join today!

OK! There are 2 kinds of detoxes:

Withdrawal detox may happen when you cut out something, do a cleanse or make a dramatic change in your eating. Just like your body suffers withdrawal symptoms when you give up addictive substances like drugs and alcohol, you’ll feel uncomfortable cutting out foods like sugar, wheat, and caffeine. These foods, when eaten, cause dopamine to be released in your brain which stimulates your appetite and causes cravings for those same foods. You might notice fatigue, headaches, irritability, depression and cravings for 3-7 days. Listen in for 10 tips to get you through it! Great tips for sure, not the least of which is to focus on nutrients that you can have by eating well and supplementing with this awesome Meyers Way Multivitamin: https://store.amymyersmd.com/products/the-myers-way-multivitamin .

A pathogen detox happens with a pathogen protocol and is also known as a Herxheimer Reaction. When you’re targeting some bad bacteria in your gut or a parasite and they are dying off faster than your body can flush them, you may start to feel sick. You might experience fatigue, flu-like symptoms, headache or a rash. Slow the protocol down right away. Kylene recommends a great GI DETOX: https://biocidin.com/g-i-detox/ or Activated Charcoal to bind up those bugs and help you flush them out. She also goes over some really good things you can do to feel better fast!

Thanks for tuning in and we’ll see you next week!


Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes


The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Please leave us a 5 star rating and review on iTunes and share this podcast with a friend!

Discover Optimal Hydration With Dr. Dana Cohen - Ep. 052

Welcome to The Tiny Fit Diva Podcast! Today Kylene is talking about hydration with guest Dr. Dana Cohen. Dr. Cohen has been practicing Integrative Medicine for 15 years, having trained under Dr. Atkins and Dr. Ronald L. Hoffman. Grab your water bottle because this episode will definitely make you thirsty!

We know that dehydration can be quite acute in extreme cases and emergency rooms are amazing handling that. 

Day in day out, low-grade, chronic dehydration, however, affects nearly all of us and passes under the radar of typical medical care. Low-grade dehydration puts us at risk for chronic illnesses like colon cancer and bladder cancer, especially, but also: chronic fatigue, joint pain, fibromyalgia, head aches, urinary track infections kidney stones, type 2 diabetes and Alzheimer’s disease.

The discovery of structured water has helped us understand that the body hydrates the same way nature hydrates. After solid, liquid and vapor, there’s a fourth form of water in gels and aloes. When we couple water intake with fruit, vegetable and plants we can benefit from that structured form. A bottle of water and an apple is better than 2 bottles of water because you’re absorbing water more inter-cellularly. This is why infused water is so popular! Actually, just focusing on a high water consumption too much can flush out your own electrolytes. 

Thanks for tuning in and we’ll see you next week!

Get Dr. Cohen’s book: Quench  on Amazon.

Check out her website   -   drdanacohen.com 

Don’t forget to check out Kylene’s webinar on January 23rd. Here’s the link!

https://zoom.us/webinar/register/WN_uIv8JaDNTVyiQXzAeH9QIw

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Please leave us a 5 star rating and review on iTunes and share this podcast with a friend!

Happy Living - Ep. 050

Welcome to The Tiny Fit Diva Podcast! Kylene Terhune is here every week to bring you an episode full of powerful inspiration for your health! Today in Episode 50 Kylene talks with Matt Gersper founder of Happy Living about the links between health and happiness!

Have You Heard?
Mr. Happy Living talks with TheTinyFitDiva about the inspiration that created our new vacation retreats at the #HappyLivingHouse on Lake Norman.
Check 'em out: http://bit.ly/2sn5gm9
#CoolestRetreatsOnLakeNorman
#LifeInvestment

Matt has a strong background in business process optimization and athletics but has shifted his energies, finding his true calling in helping people to find happy lives. 

He’s the author of Turning Inspiration Into Action, as well as a motivational speaker and entrepreneur.

While hiking to the Phantom Ranch in The Grand Canyon he read the book Half Time and felt inspired to create Happy Living. There are two kinds of people the book posits: The kind that roll out the last 40 years of their life quietly and the kind that reinvent themselves and claim their best years, choosing to improve something about themselves every single day!

A focus on health really became a priority with his business Happy Living because nutrition, sleep, and fitness are absolutely necessary for a happy life. When he read Grain Brain with his wife he cut out grain and sugar and he couldn’t believe how quickly he started feeling better! Matt and Kylene share life hacks and tips to put healthy habits into place. Thanks for tuning in!

We are so excited to announce that Kylene is opening up registration to Stop Dieting and Live Your LIfe: Discover Your #Youtrition! Email her at kylenet@thetinyfitdiva.com with Webinar in the subject line if you want to learn more! The program launches February 11, 2019 so email today!


WEBINAR Link:

https://bit.ly/2QkVPwV


Contact info for today’s episode:

You can check out Matt Gersper at:    https://www.happyliving.com/

Find him on Facebook and Twitter: @veryhappyliving

Check out his podcast: Something Significant   https://www.happyliving.com/something-significant-podcast/

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Please leave us a 5 star rating and review on iTunes and share this podcast with a friend!

3 Weeks to Clearer Skin! - Ep. 041

Learn how to heal your skin from the inside out today on the Tiny Fit Diva Podcast. Kylene Terhune knows how frustrating it can be to manage skin issues. Your skin, especially your face, is how you present yourself to the world; it’s personal! 

We try to clean out skin from the outside, but real healing comes from the inside. Kylene used to struggle with Rosacea herself. Years ago when she was just beginning on her health journey she stared cleaning up her eating to help improve her energy, and she serendipitously discovered a cure to her Rosacea!

Kylene has partnered with the app Suggestic which is a free resource to help you manage your nutritional goals and track your symptoms and biomarkers so you can see progress quickly! Download Suggestic right now. You’ll have the chance to upgrade for $99 for even more specific help geared toward clearing your skin and direct access to Kylene! The week of November 5th only Kylene is offering a 30% discount so if you’ll get the 3 Weeks to Clearer Skin Program for just $69.95!

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Women's Health and Being Fully Human with Stacy and Erin - Ep. 040

Learn how to best support mother and baby in our episode of the Tiny Fit Diva Podcast today! Your host Kylene Terhune welcomes Stacy and Erin to episode 40 to share their wealth of knowledge on women’s health.

Pregnancy and Postpartum are beautiful times of life. Nurturing the mind, body and soul of the mother is critical to the health of the baby and family for years to come. Stacy and Erin have an energy and passion for this work that radiates through the sound waves! We’re so happy you’re tuning in today to learn the benefits of preparing in advance for the sacred experience of motherhood.

Learn more about their services at: preparingtoparent.com

Video of today’s interview:

https://www.youtube.com/watch?v=8g3vbYvNqjQ

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Where Wu Meets Science With Diana Lane - Ep. 039

Welcome to the Podcast! Your very own Tiny Fit Diva Kylene Terhune is here today with Diana Lane to discuss the beautiful balance between modern medicine and Eastern medicine. Diana is a stress-reduction specialist and holistic health expert. She specializes in women’s wellness, adrenal fatigue, insomnia, cycle issues and acupuncture, practicing at Moon Medicine Magic in Austin, Texas.

Kylene and Diana discuss so many interesting things relating to women’s health in our episode today. First, Diana shares her experiences and education with Chinese medicine. A holistic approach to health includes a mind-body connection. Care for the mind requires stress management and care for the body means supporting the body and eliminating harmful substances that are so prevalent in the world. 

Meditation is such a wonderful tool for mind body connection and restoring youth. Kylene and Diana share mediation tips for all levels.

Another important women’s issue is understanding cycles and sex education. There is a great need for improvement in these areas and Diana strives to help women everywhere work through cycle struggles to learn what is healthy and normal.

Diana offers a Moon Medicine Magic Course which focuses on the sacredness of cycles and sisterhood for transformation or refinement. This is a 3-month program with a lovely overnight retreat. Check out Diana’s links below:

Website:   moonmedicinemagic.com

Facebook:   https://www.facebook.com/moonmedicinemagic/

the sacred cycles sisterhood

Friend her on Facebook: Diana Lane and follow join the group: The Sacred Cycles Sisterhood

You can also e-mail her at: moonmedicinemagic@gmail.

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Genetic Expression and MTHFR with Dr. Kendra Becker - Ep. 038

Have you always wondered what MTHFR means? Today is your lucky day! Welcome the The Tiny Fit Diva Podcast with your host Kylene Terhune! Today Dr. Kendra Becker is joining us on the show. She’s an Integrated Physician practicing in Waterford, Connecticut specializing in the MTHFR gene mutation, Fertility, Autism, Asthma, Allergies and Atopy (eczema).

Today’s episode is all about keeping healing at home! She began her career in medicine as a nurse before shifting to a Naturopathic education. Her practice focuses on individuality, pediatrics, and using Epigenetics (the study the environment’s influence on your genes to diagnose and treat). 

Genes can show whether you have a susceptibility to pesticides, wifi, certain chemicals, anesthesia or pharmaceuticals. This comes down to knowing if you have a sensitivity to and a difficulty processing toxins. Some people do have the ability to detox, so they can get away with eating processed goods like PopTarts. An activated MTHFR, though, means you’ll likely have trouble with Methylation (effectively elimination toxins from the body).

Everyone has a bucket to hold toxins that it can’t process and release, and once that bucket gets full, you’ll start to show symptoms of poor health. Everybody is different. 

Dr. Kendra Becker can help you find out if there is something in your genetic pre-disposition that she could support so that you can live the healthiest life possible based on your environment or help you know how to change your exposures or environment to support your genetics. And, just because you have a certain gene doesn’t mean it’s activated or turned on. The genetics load the gun but the environment pulls the trigger.

Dr. Kendra Becker has also written two books:

A Delicious Way to Heal the Gut https://www.amazon.com/Delicious-Way-Heal-Gut-Beckers/dp/1519282370/ref=sr_1_1?ie=UTF8&qid=1539022477&sr=8-1&keywords=a+delicious+way+to+heal+the+gut

All You CAN Eat https://www.amazon.com/All-You-CAN-Kendra-Becker/dp/1732297401/ref=sr_1_1?ie=UTF8&qid=1539022527&sr=8-1&keywords=all+you+can+eat+kendra+becker

Kylene and Kendra then discuss the recent studies showing links between the MTHFR gene and Down Syndrome. It completely makes sense that if you’re more susceptible to toxicity that we should be able to find this out so we can limit exposure.

Kendra talks about her stance on supplements and how they’re not her go-to solution most of the time. For example, if you’re too sensitive to take b12 and folate she knows how to prime the body to be able to absorb those better so you don’t feel sick. You have to introduce things gradually so the person can handle it mentally and their cells can handle it.

Links for today’s episode:

drkendrabecker.com

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

The Autoimmune Protocol With Angie Alt - Ep. 037

Welcome to The Tiny Fit Diva Podcast with your host Kylene Terhune! Today in Episode 37 Kylene welcomes Angie Alt. She’s a teacher, an autoimmune warrior and the author of The Alternative Autoimmune Cookbook: Eating for all Phases of the Paleo Autoimmune Protocol.

The Autoimmune Protocol is intense. If you’re considering a 30, 60 or 90 day elimination phase our episode today will be super helpful.

Angie Alt endured several health issues including Lichen Sclerosus, Endometriosis and Secondary Infertility over the course of 11 years before she discovered the Autoimmune Protocol by reading Sarah Ballantyne’s blog The Paleo Mom.

Puberty, pregnancy, post partum and menopause are the higher-risk times of a woman’s life to develop an autoimmune disorder. This is due to the hormone changes that women undergo.

If you’re curious about prevention you can focus on sleep, eliminating stress and consuming nutrient-dense foods, but don’t think that you’re guilty of brining on an autoimmune disorder yourself if you haven’t always followed these prevention practices. 

Let’s get down to the brass tacks. AIP means no grains, legumes, dairy, eggs, nuts, seeds, chocolate, coffee, night shades. (tomatoes, eggplant, peppers, etc.) 

AIP means yes to bone broth, fish, shell fish, organ meats, fermented foods, and more vegetables than a vegetarian. AIP means good sleep and stress management.

Should you begin your elimination phase slow and steady or go cold turkey? Kylene and Angie discuss how you can know which style is for you.

Go easy on yourself when you experience and struggle with sugar cravings. Don’t expect perfection.

Eat regularly because when you have low blood sugar you cannot easily out-will-power your body’s biology and the cravings. 

Then, there’s the reintroduction phase. This is when you carefully try one food at a time and watch for reactions. 

And lastly, Kylene and Angie answer listener questions about the autoimmune protocol, giving us even more insight into living with an autoimmune disorder.

Links for today’s episode:

Angie Alt’s Website: autoimmunewellness.com

Look for her on Facebook and Instagram as Autoimmune Wellness

Angie Alt’s Book: https://www.goodreads.com/book/show/24454069-the-alternative-autoimmune-cookbook

The Paleo Mom: https://www.thepaleomom.com/about/about-sarah/?cn-reloaded=1


Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 


The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Your Longevity Blueprint With Dr. Stephanie Gray - Ep. 036

Hello and Good morning from The Tiny Fit Diva Podcast! Today your host Kylene Terhune is bringing you Episode 36 where she welcomes Dr. Stephanie Gray, author of the book Your Longevity Blueprint. She’s also the owner of the Integrative Health and Hormone Clinic in Hiawatha, Iowa where she practices medicine and offers the most progressive functional medical testing options. Today she and Kylene dive deep into gut, hormone, and detox health.

Dr. Stephanie Gray tells us about her own health journey. She began to experience episodes of Tachycardia and learned for herself the importance of stress management. Kylene points out that our culture glorifies stress-inducing behaviors like staying up late and pushing through the day with coffee. The truth is that ignoring your body’s message to you that you’re tired is the main cause of many health problems.

Conventional medicine can be compared to the fire department. Their arsenal includes drugs or surgery. Dr. Stephanie Gray wanted to get to the root of her Tachycardia and not just submit to drug treatments indefinitely. Functional medicine tries to get to the root of the problem. That’s exactly why her husband and office manager encouraged her to write a book to clarify what she can do at her clinic to help patients get to the root cause of their problems, too.

Links for today’s episode:

Get 10% off Stephanie's book and other purchases when you visit: www.yourlongevityblueprint.com/tinyfitdiva

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Hacking Your Genetics With Erika Gray From Toolbox Genomics - Ep. 035

Good morning and welcome to The Tiny Fit Diva Podcast! Today your host Kylene Terhune is bringing you episode 35 where she chats with Erika Gray from Toolbox Genomics. Usually, in pursuit of good health, we encounter more questions than answers. That’s why it’s absolutely incredible to be able to look at your actual genetics to solve the mysteries about how your unique body functions.

Listen in to learn how genetic testing can change the way you take care of yourself.

Links for today’s episode:

https://www.toolboxgenomics.com/

https://sequencing.com/

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Getting Your Kids in the Kitchen With Katie Kimball - Ep. 034

Good morning and welcome to The Tiny Fit Diva Podcast! Today your host Kylene Terhune is bringing you episode 34 where she chats with Katie Kimball about how to get kids on board with good nutrition. 


It’s no secret that kids have a reputation for being picky eaters. Not all, but most kids tend to be weary of trying new foods. Katie Kimball has figured out some amazing tips to help kids get in the kitchen, as helpers and tasters. Thanks for tuning in!


Check out Katie Kimball at: 

www.kidscookrealfood.com/diva


Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 


The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

F is for Fluoride with Melissa Gallico - Ep. 033

Welcome to Episode 033 of The Tiny Fit Diva Podcast, featuring your host Kylene Terhune! Today Kylene welcomes guest Melissa Gallico to help us understand the effects of fluoride. Join us for a fascinating and cautionary conversation.

 

Check out Melissa’s books: 

“F is for Fluoride” https://amzn.to/2O7Vmy0 

 

and 

 

“The Hidden Cause of Acne”

www.hiddencauseofacne.com

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

All About Hashimoto's With Guillermo Ruiz - Ep. 031

Welcome to Episode 031 of The Tiny Fit Diva Podcast, featuring your host Kylene Terhune. Today Kylene welcomes guest Guillermo Ruiz to teach us how to reverse the symptoms of Hashimoto’s Disease and live a healthy life, even with an autoimmunity. 

 

Hashimoto’s Disease is an autoimmune disorder where your immune system attacks your thyroid. Once your body has shown that it has the ability to attack itself, it will always have that ability. While there may not be a cure for Hashimoto’s there are many ways to support your body and reverse some of the symptoms you’re facing.

 

Of course, nutrition is going to be really high up on that list of treatment plans. Listen in for specific guidelines to follow, and more importantly, a mindset to adopt when caring for yourself long term. Learn how to avoid orthorexia, a compulsion to obsess over healthy eating, and simply make a habit out of eating nutrient-rich foods. 

 

If you want to watch Kylene and Guillermo and join in on the fun you can check out the video of today’s interview here: https://youtu.be/DkO3T2arr40

 

Great links from today’s show:

 

Guillermo’s blog on how to select a practitioner: http://www.3030strong.com/news/2015/11/1/how-do-i-select-a-practitioner

 

Dr. Christianson's blog on Iodine:

http://drchristianson.com/how-much-iodine-do-you-need-for-thyroid-disease/

 

Reach out to Guillermo’s at 480-657-0003 for a free 15 minute consult.

 

Follow Guillermo on his:

 

 

  

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Your Fitness Prescription With Igor Klibanov - Ep. 029

Welcome to the Tiny Fit Diva Podcast Episode 29! Your favorite FDNP Kylene Terhune introduces a wonderful guest today who can teach you how to discover your personalized exercise plan. Meet Igor Klibanov who is a successful personal trainer and author of the book “Stop Exercising the Way You’re Doing it Now.”

 
 

 

Diabetes, high blood pressure, arthritis and osteoporosis are chronic conditions that each tell us something about the way your body can gain the optimal benefits from exercise. This exercise prescription is called: FITT. Igor looks at: frequency, intensity, time, and type.

 

We need both strength training and cardio. Do you ever wonder, “What’s the right number of reps for me?” or, when doing cardio, “What kind of intervals are right for me?” Igor and Kylene discuss the best exercise plans for people with various chronic conditions.

 

 

We can also look at conditions like anxiety and depression. High intensity work outs make anxiety worse

and makes depression better. That’s good to know!

 

The bottom line is that, if you do it right exercise will physically and neurologically stimulate you in a way that is healing you and healthy for your body. 

 

When you go home from the gym, remember the 1:23 Rule. Make sure your lifestyle supports what you do in the gym as opposed to sabotaging it. 

 

Let’s look at hormones for cycling women: 

 

In the Follicular phase (days 1-14) estrogen is higher. You’re stronger and you can work out with a little more intensity. 

 

In the Luteal phase (days 15-28) progesterone is higher. This means that metabolism is higher, but keep in mind that cravings are also a little stronger. The last week of the cycle is when you may see PMS symptoms like cramps and mood changes. Exercise injury rates are higher now because elastin is released which looses ligaments. Don’t do intensive work outs or heavy weight training now; just cardio and light strength training.

 

Here’s where things can be uniquely tailored to your body. You have a biological signature and where you store your body fat tells us about your hormone profile. For example here are a few locations on the body and their corresponding hormones:

 

Triceps - testosterone

Upper back and love handles - insulin

Ribs - thyroid

Stomach - cortisol

Knee and calf - growth hormone

Quads, hamstrings, (essentially thighs) - estrogen

 

When working with clients, Igor finds out which three areas of the body are relatively higher in fat than other areas of your body. That’s how Igor can use your biological signature to design your personalized exercise plan.

 

Here’s an example of another interesting way your biological signature informs your optimal health. You can measure the fat between your shoulder blades to see how many carbohydrates you can tolerate.The more fat you have there, the fewer carbs you can tolerate. The less fat your have there the more carbs you can tolerate.

 

That leads us to the big question: Is spot fat reduction possible? Yes it is! Listen in to learn how to tailor your exercise routine to target fat on the areas of your body that need it the most!

 

 

 

Links:

 

Video of today’s interview:

https://youtu.be/RcGALnmG3N8

 

Igor’s Book: Stopexercisingbook.com

 

Igor’s Special link for Kylene’s Listeners: FitnessSolutionsPlus.ca/women

 

Get help with chronic conditions like diabetes, arthritis, high blood pressure and Osteoporosis: FitnessSolutionsPlus.ca/chronic-condition

 

Find Igor Facebook Facebook: https://www.facebook.com/igor.klibanov

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com