Connect with Steve:

• Pre-order his book on Amazon
• Connect on LinkedIn

In This Episode, We Discuss:

• The difference between mindfulness and meditation — and why they’re often confused
• Why 3–5 minute resets can still support nervous system regulation
• The concept of the “minimum effective dose” for meditation
• Why 95% of people quit meditation apps within the first month
• The power of community and human connection in sustaining a meditation practice
• The rise of AI meditation teachers and hyper-personalized instruction
• AI chatbots like Ebb (Headspace) and their impact on engagement
• How virtual reality is creating immersive meditation classrooms
• The potential of wearables (HRV, brainwaves, sleep data) to guide real-time meditation
• The risks: AI hallucinations, data privacy, parasocial relationships, and safety concerns
• How to balance ancient wisdom traditions with emerging technology
• Steve’s upcoming book: Meta Meditation for Mental Health: How Neuroscience, Virtual Reality, and AI Are Changing Practice and How You Can Benefit

Key Takeaways

• Mindfulness is present-moment awareness without judgment.
• Meditation is the broader umbrella that includes many techniques.
• You don’t need an hour to benefit — consistency matters more than perfection.
• Technology may accelerate personalization, but it doesn’t replace human connection.
• The future of wellness will likely blend traditional practices with AI innovation.

Connect with Lindsie

• If this episode resonated with you, please leave a rating and review — it truly helps more women find conversations that move them beyond a diagnosis and toward deeper self-understanding.
• And share this episode with a friend who’s overwhelmed, stressed, or trying to build a mindfulness practice that actually fits real life.
• See you next time on PCOS Unfiltered: Nourish, Heal, Thrive.

If you’re tired of chasing symptoms, starting over, and feeling disconnected from your body, this book was written for you.

In Healing Beyond the Diagnosis, Lindsie guides you beyond labels and quick fixes and into a deeper understanding of what your symptoms are actually communicating. This book blends science, lived experience, and compassionate insight to help you rebuild trust with your body, calm your nervous system, and create sustainable, lasting health — without restriction, shame, or burnout.

✨ Perfect for women with PCOS who want clarity, confidence, and a path forward that finally makes sense.

👉 Grab your copy HERE, available in paperback or on kindle

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

Connect with Steve:

• Pre-order his book on Amazon
• Connect on LinkedIn

• Steve’s origin story: martial arts, curiosity, and discovering meditation early
• Mindfulness vs. meditation: Mindfulness = present-moment awareness without judgment, Meditation = the larger umbrella of mental training methods (including mindfulness, mantra, loving-kindness, etc.)
• Why different meditation styles create different outcomes (like “strength training vs. cardio” for the brain)
• What research shows about short practices (3–5 minute “resets”) and benefits like focus and reduced stress/anxiety
• What isn’t fully proven yet: meditation automatically improving grades/test scores (mixed findings)
• Gender differences in research findings—and why the bigger message is: this is a human tool, not a “type of person” thing
• Why people quit meditation apps, and what helps people actually stick with practice (realism + consistency)
• Minimum effective dose: research suggesting ~12 minutes/day, ~5 days/week for mindfulness benefits
• Morning meditation advantages: less chaos, sets the tone for the day, brainwave “ramp-up” after waking can make it easier to drop into a calmer state
• Habit-building tip: link meditation to something you already do (bathroom, coffee, brushing teeth)
• Lindsie shares what she gravitates toward: guided meditations, sound baths/frequencies, bedtime listening
• The future: AI + VR + wearables and the promise (and concerns) around personalization, privacy, and over-reliance
• Closing takeaways: you don’t need an hour—start small, stay consistent, and choose a method you’ll actually do

• You don’t need “perfect” meditation—you need repeatable meditation.
• Different practices do different things, so match the method to your goal.
• Even short resets can help regulate stress, but consistency is what builds lasting change.
• As tech evolves, we need to keep mental wellness human-centered (privacy, safety, discernment).

If you’re tired of chasing symptoms, starting over, and feeling disconnected from your body, this book was written for you.

In Healing Beyond the Diagnosis, Lindsie guides you beyond labels and quick fixes and into a deeper understanding of what your symptoms are actually communicating. This book blends science, lived experience, and compassionate insight to help you rebuild trust with your body, calm your nervous system, and create sustainable, lasting health — without restriction, shame, or burnout.

✨ Perfect for women with PCOS who want clarity, confidence, and a path forward that finally makes sense.

👉 Grab your copy HERE, available in paperback or on kindle

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

• on Instagram
• by email

The Fear Around Change

• Why health changes can feel scary and overwhelming
• The psychological resistance behind “quick fixes”
• Why resolution culture often leads to burnout

What Holistic Nutrition Really Means

• Seeing the person as a whole, not just a diagnosis
• Understanding the body within its environment (work, stress, family, sleep)
• Why asking “What’s causing this?” matters more than “What pill fixes this?”
• How childhood health, birth history, and foundational years impact adult wellness

What to Expect in a Nutritional Consultation

• A deep dive into health history from birth to present
• Reviewing stress levels, sleep patterns, lifestyle demands, and goals
• Examining food diaries without judgment
• Creating a personalized, sustainable health support plan

Why Quick Fixes Don’t Last

• The “plaster on a wound” analogy
• Why biohacks and trend-based solutions often ignore root causes
• A nuanced conversation about GLP-1 medications as short-term bridges vs. long-term solutions
• The importance of lifestyle shifts alongside medical interventions

Do You Have to Give Up Your Favorite Foods?

• Why sustainable change doesn’t require extreme restriction
• Small, agreed-upon steps vs. overwhelming overhauls
• Gradual reduction instead of elimination (ex: reducing coffee vs. quitting cold turkey)
• Why sustainable habits beat temporary discipline

Progress Over Perfection

• Why setbacks are part of the process
• Moving forward without guilt or self-punishment
• Reframing health as consistency + context + compassion

• Holistic care isn’t anti-doctor — it’s root-cause focused.
• Nutrition is more than food; it includes stress, sleep, environment, and lifestyle.
• Quick fixes may offer short-term change, but sustainable results require deeper work.
• Small, manageable changes are more powerful than drastic overhauls.
• You’re not failing if you struggle — you’re human. The goal is returning to the process, not being perfect.

If you’re tired of chasing symptoms, starting over, and feeling disconnected from your body, this book was written for you.

In Healing Beyond the Diagnosis, Lindsie guides you beyond labels and quick fixes and into a deeper understanding of what your symptoms are actually communicating. This book blends science, lived experience, and compassionate insight to help you rebuild trust with your body, calm your nervous system, and create sustainable, lasting health — without restriction, shame, or burnout.

✨ Perfect for women with PCOS who want clarity, confidence, and a path forward that finally makes sense.

👉 Grab your copy HERE, available in paperback or on kindle

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

• http://annietorolopez.com/
• Annie's Simply Gluten-Free Cookbook
• Connect with Annie on LinkedIn
• Follow Annie on Substack

• What resilience actually looks like on a day-to-day basis
• Annie’s early struggles with agoraphobia and panic — and the internal dialogue that changed everything
• Navigating lupus and reaching a negative ANA after two decades
• The emotional and identity impact of a celiac diagnosis — especially as a food writer
• Grieving her sister and best friend while facing a new autoimmune diagnosis
• The loneliness epidemic and why community is medicine
• Creating connection instead of waiting for it
• Victim mentality vs. empowered support spaces
• Making lemonade out of lemons: turning diagnosis into purpose
• Writing a gluten-free cookbook focused on real meals (not just baking)
• Redefining identity beyond illness
• The importance of practitioners who support integrative healing
• The “spoons” concept and honoring energy limitations
• Why healing requires both medical care and mindset shifts

• “If I continue to define myself by how sick I am, I won’t be anything else.”
• You are not dramatic for wanting answers.
• Healing is not either/or. It’s integrative.
• Loneliness keeps people stuck. Connection helps people move.
• Sometimes resilience looks like talking yourself through the next right step.

If you’re feeling alone in your diagnosis, ask yourself:

• Where could I build connection instead of waiting for it?
• What part of my identity feels shaken — and what part is still solid?
• What small step could I take this week toward agency?

This episode is a reminder that healing is messy, nonlinear, and deeply human — and still possible.

If you’re tired of chasing symptoms, starting over, and feeling disconnected from your body, this book was written for you.

In Healing Beyond the Diagnosis, Lindsie guides you beyond labels and quick fixes and into a deeper understanding of what your symptoms are actually communicating. This book blends science, lived experience, and compassionate insight to help you rebuild trust with your body, calm your nervous system, and create sustainable, lasting health — without restriction, shame, or burnout.

✨ Perfect for women with PCOS who want clarity, confidence, and a path forward that finally makes sense.

👉 Grab your copy HERE, available in paperback or on kindle

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

• http://annietorolopez.com/
• Annie's Simply Gluten-Free Cookbook
• Connect with Annie on LinkedIn
• Follow Annie on Substack

• Annie’s early experience with lupus symptoms and the long road to diagnosis
• What it’s like to be dismissed—and how the right provider can change everything
• The emotional and physical toll of autoimmune disease in early adulthood
• Navigating pregnancy and motherhood with a high-risk autoimmune condition
• Being told what your body “won’t survive”—and choosing your own path anyway
• How trauma and unresolved experiences can live in the body
• The role of therapy in healing autoimmune illness
• Why refusing to identify as your diagnosis can be a turning point
• Shifting from defining yourself by illness to defining yourself by wellness

If this episode encouraged you, the best way to support the show is to leave a rating + review, and share it with someone who needs hope that healing is still possible—even if it’s messy and nonlinear.

This episode includes discussion of trauma, grief, and chronic illness. Please take care of yourself as you listen.

The content shared on PCOS Unfiltered is for informational and educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making changes to your health or treatment plan.

If you’re tired of chasing symptoms, starting over, and feeling disconnected from your body, this book was written for you.

In Healing Beyond the Diagnosis, Lindsie guides you beyond labels and quick fixes and into a deeper understanding of what your symptoms are actually communicating. This book blends science, lived experience, and compassionate insight to help you rebuild trust with your body, calm your nervous system, and create sustainable, lasting health — without restriction, shame, or burnout.

✨ Perfect for women with PCOS who want clarity, confidence, and a path forward that finally makes sense.

👉 Grab your copy HERE, available in paperback or on kindle

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

Connect with Dr. Robb Kelly:

https://robbkelly.com/

Special Listener Gift:
Dr. Robb is generously offering a limited number of signed copies of his book, free of charge. To receive one, reach out directly or follow the instructions linked in the show notes. After reading, he asks only that you pass it along to someone else who may need it. Contact me or email janet@robbkelly.com and mention the episode.

• Take a screenshot and share it to your stories
• Tag me @healthy_everafter15 on instagram so I can thank you and reshare
• Leave a review on Apple Podcasts to help more amazing women find these conversations

• Why addiction is not about food, alcohol, sex, or substances
• How trauma shapes the subconscious mind and creates self-sabotaging patterns
• The difference between self-sabotage and self-care
• Why familiar pain feels safer than change — and how to “smash the box”
• The nervous system’s role in emotional eating and compulsive behaviors
• How food quality, sleep, and stress influence addiction and mental health
• The hidden cost of ultra-processed foods and chronic inflammation
• Why willpower fails — and what actually creates lasting change
• The link between PCOS, body image, depression, anxiety, and trauma
• Why weight loss should be a side effect of better health, not the goal
• How obsession with the scale raises cortisol and blocks healing
• Releasing shame around body size and redefining health on your terms
• Learning to love your body without waiting for it to change
• Why healing starts with understanding why the body adapted the way it did

• “It’s not about the thing — it’s about what your nervous system learned to do to survive.”
• Self-sabotage is often a learned safety pattern, not a personal failure.
• You can’t heal what you keep judging.
• Staying stuck is often more comfortable than stepping into the unknown.
• When you address the root cause, symptoms often fade on their own.

If you’re tired of chasing symptoms, starting over, and feeling disconnected from your body, this book was written for you.

In Healing Beyond the Diagnosis, Lindsie guides you beyond labels and quick fixes and into a deeper understanding of what your symptoms are actually communicating. This book blends science, lived experience, and compassionate insight to help you rebuild trust with your body, calm your nervous system, and create sustainable, lasting health — without restriction, shame, or burnout.

✨ Perfect for women with PCOS who want clarity, confidence, and a path forward that finally makes sense.

👉 Grab your copy HERE, available in paperback or on kindle

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

Connect with Dr. Robb Kelly:

https://robbkelly.com/

Special Listener Gift:
Dr. Robb is generously offering a limited number of signed copies of his book, free of charge. To receive one, reach out directly or follow the instructions linked in the show notes. After reading, he asks only that you pass it along to someone else who may need it. Contact me or email janet@robbkelly.com and mention the episode.

Enjoyed this episode?

• Take a screenshot and share it to your stories
• Tag me @healthy_everafter15 on instagram so I can thank you and reshare
• Leave a review on Apple Podcasts to help more amazing women find these conversations

In this episode, we explore:

• Dr. Rob Kelly’s personal story of addiction, homelessness, and recovery
• Why addiction is not the problem—but a symptom of deeper unresolved trauma
• How childhood experiences shape adult behaviors without us realizing it
• The difference between the conscious and subconscious mind
• Why willpower fails when the nervous system is dysregulated
• How trauma is stored in the body and brain
• The role of internal dialogue in anxiety, depression, and self-sabotage
• Why healing requires uncovering, understanding, and releasing the past
• The power of living in the present moment (“the now”)
• How validation, environment, and relationships shape who we become

Key themes introduced:

• Treating root causes instead of managing symptoms
• Rewiring neural pathways for long-term healing
• Compassion over self-judgment in recovery
• Freedom from shame, guilt, and survival patterns

If you’re tired of chasing symptoms, starting over, and feeling disconnected from your body, this book was written for you.

In Healing Beyond the Diagnosis, Lindsie guides you beyond labels and quick fixes and into a deeper understanding of what your symptoms are actually communicating. This book blends science, lived experience, and compassionate insight to help you rebuild trust with your body, calm your nervous system, and create sustainable, lasting health — without restriction, shame, or burnout.

✨ Perfect for women with PCOS who want clarity, confidence, and a path forward that finally makes sense.

👉 Grab your copy HERE, available in paperback or on kindle

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!

• Why winter hormone shifts are real—and not “just in your head”
• How reduced daylight impacts serotonin, melatonin, mood, sleep, and hunger
• The role of seasonal changes in cortisol, leptin, and ghrelin
• Why cravings and lower energy in winter are biologically driven, not personal failure
• How gentle daily movement supports hormones and insulin sensitivity
• Practical movement ideas for colder, darker months
• The importance of light exposure for circadian rhythm regulation
• How meal timing affects blood sugar, sleep, and hormonal balance
• Winter-friendly foods that support mood, satiety, and metabolism
• How to eat with the season without restriction or guilt
• The connection between stress, nervous system regulation, and hormone health
• Simple strategies for sleep, stress management, and seasonal self-care

• Winter changes your internal rhythms—your body is adapting, not breaking
• Even 5–10 minutes of daily movement can make a hormonal difference
• Light exposure (especially morning or midday) helps reset your internal clock
• Protein, fiber, and healthy fats help stabilize appetite and mood
• Comfort foods can be nourishing when chosen strategically
• Consistency matters more than intensity during this season
• Healing happens when your body feels supported, safe, and listened to

• Gentle movement options: walking, yoga, mobility work, stretching, foam rolling
• Seasonal foods: eggs, greens, salmon, quinoa, lentils, root vegetables, soups, stews
• Serotonin-supporting nutrients: tryptophan-rich foods, B vitamins, complex carbs
• Stress-support tools: breathwork, meditation, baths, quiet time, nervous system care

If you’re tired of chasing symptoms, starting over, and feeling disconnected from your body, this book was written for you.

In Healing Beyond the Diagnosis, Lindsie guides you beyond labels and quick fixes and into a deeper understanding of what your symptoms are actually communicating. This book blends science, lived experience, and compassionate insight to help you rebuild trust with your body, calm your nervous system, and create sustainable, lasting health — without restriction, shame, or burnout.

✨ Perfect for women with PCOS who want clarity, confidence, and a path forward that finally makes sense.

👉 Grab your copy HERE, available in paperback or on kindle

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!