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Summary

Have you ever considered walking with weight? In this episode of the Game Changer podcast, host Michelle Dutro interviews Kayla Girgen, a registered dietitian and founder of Sugar and Strength Academy. They discuss the concept of rucking, which is walking with weight, and its benefits for both physical and mental health. Kayla shares her journey into rucking, the importance of nutrition, and how to create a sustainable lifestyle that focuses on overall well-being rather than just weight loss. The conversation emphasizes the accessibility of rucking for all fitness levels and the necessity of spending time in nature for mental clarity and health.

Takeaways

Rucking is a simple and effective way to build strength.

It offers both physical and mental benefits.

Rucking is low impact and suitable for all ages.

Proper footwear is crucial for a safe rucking experience.

Nutrition plays a key role in overall health and fitness.

Balancing blood sugar can help manage cravings and energy levels.

Creating a goal lifestyle is more important than focusing on weight loss.

Small, sustainable changes lead to long-term success.

Spending time in nature is essential for mental health.

Rucking can be done anywhere, making it a versatile exercise.

Get Kayla's New Book: Ruck Fit - https://www.amazon.com/Ruck-Fit-Strength-Endurance-Walking/dp/1324111526

To Keep Up with Kayla's latest projects, and her Sugar And Strength Academy:

https://kaylagirgenrd.mn.co/

Chapters-

00:00 Introduction to Kayla Girgen

02:23 Understanding Rucking: A New Approach to Fitness

06:20 Physical and Mental Benefits of Rucking

11:10 Rucking for All Ages: Addressing Joint Concerns

15:59 Getting Started with Rucking: Tips and Techniques

21:20 The Importance of Footwear in Rucking

22:44 Nutrition Insights: Balancing Calories and Blood Sugar

28:50 Creating a Goal Lifestyle: Beyond Weight Loss

34:32 Final Thoughts: Nature as a Necessity

🤝 Let’s Connect: linktr.ee/michelledutro
🌐 Learn more: www.michelledutro.com
🏞️ Retreat Center: www.innernorthstar.com

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"What if you could repair your body without going under the knife? Discover why a top neurosurgeon is pivoting to stem cells and what this 'cutting edge' science means for your longevity."

In this episode of the Game Changer podcast, host Michelle Dutro engages in a thought-provoking conversation with Dr. Jeff Gross, a neurosurgeon who has ventured into the realm of regenerative and immune-based therapies. They discuss the importance of mindset in embracing new medical innovations, the mechanisms behind stem cell therapy, and its applications in treating injuries and chronic diseases. Dr. Gross shares insights on the role of natural killer cells in cancer treatment and the significance of rebuilding the immune system post-treatment. The conversation emphasizes the need for continuous learning and seeking reliable information in the evolving landscape of healthcare.

Takeaways

• The new year is a time for new perspectives.
• Innovation in medicine can be uncomfortable but necessary.
• Patients often resist new possibilities despite their potential benefits.
• Stem cell therapy taps into the body's self-healing mechanisms.
• Aging affects our healing capabilities due to accumulated cellular junk.
• Inflammation is a common factor in many chronic diseases.
• Natural killer cells play a crucial role in cancer treatment.
• Rebuilding the immune system is essential after traditional treatments.
• Mindset is key in embracing alternative health approaches.
• Continuous learning is vital in the ever-evolving field of medicine.

To learn more go to: https://recellebrate.com/

Chapters

00:00Introduction to New Perspectives in Medicine

03:09Dr. Jeff Gross: A Journey Beyond Traditional Medicine

05:57Understanding Stem Cell Therapy and Its Mechanisms

09:00The Role of Stem Cells in Injury Recovery

11:48Exploring Chronic Diseases and Inflammation

15:11Natural Killer Cells and Cancer Treatment

17:56Rebuilding the Immune System Post-Treatment

20:59Mindset: Embracing Change in Health Approaches

24:11Finding Reliable Information and Resources

26:48The Future of Regenerative Medicine

29:59Conclusion: The Importance of Continuous Learning

🤝 Let’s Connect: linktr.ee/michelledutro
🌐 Learn more: www.michelledutro.com
🏞️ Retreat Center: www.innernorthstar.com

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What if creativity wasn’t about talent or productivity—but about presence, healing, and self-compassion?

In this episode of The Game Changer Podcast, host Michelle Dutro is joined by Cynthia Hauk, founder of Mindful Creative Muse, for a deeply grounding conversation on how mindful art can support stress reduction, emotional healing, and personal growth.

Cynthia shares how combining mindfulness with simple, accessible art practices helps quiet the inner critic, soften perfectionism, and gently process emotions—without forcing stillness or creating “good” art.

This episode explores:

• Why mindful art is especially helpful for people who struggle with meditation
• How creativity can release emotional and mental blocks
• The role of art in healing during illness, trauma, and burnout
• How slowing down—safely and gently—can restore clarity and connection
• Simple ways to begin using mindful art as self-care

Whether you’re navigating overwhelm, burnout, a health challenge, or simply feeling disconnected from yourself, this conversation offers a compassionate and practical invitation back to presence.

🔗 Resources Mentioned

• Free Workbook: Mindful Art for Self-Care (linked below)
• Website: https://mindfulcreativemuse.com
• YouTube: Mindful Creative Muse

Download your Free Workbook Mindful Art for Self-Care --> https://learn.mindfulcreativemuse.com/mindful-art-workbook-for-self-care

SoulCollage® for Stress Relief and Self-Love --> https://learn.mindfulcreativemuse.com/3-hour-intuitive-collage-for-self-love-retreat

00:01 – Welcome & Introduction
Michelle introduces Cynthia and sets the tone for a gentle, inspiring conversation on art and mindfulness.

01:45 – What Is Mindful Art?
How Cynthia blends mindfulness with accessible art practices for healing and self-care.

02:49 – “I’m Not Creative” & Other Common Blocks
Why mindful art is especially helpful for people who resist art or meditation.

07:30 – Releasing Creative & Mental Blocks
How mindful art lowers pressure and opens creative flow.

09:54 – Perfectionism, Self-Criticism & Kindness
How mindful art softens harsh inner narratives and changes how we show up in life.

11:41 – When Self-Care Becomes Another To-Do
The difference between presence and productivity—even in wellness practices.

13:49 – Avoidance, Trauma & Fear of Slowing Down
How mindful art offers safe anchor points when emotions feel overwhelming.

18:22 – Art, Healing & Medical Challenges
How creative practices supported Cynthia during illness, isolation, and grief.

21:16 – Art vs. Vision Boards
Using images as reflection—not manifestation.

23:50 – Mindful Art & Communication
How connecting with yourself improves connection with others.

25:55 – 15-Minute Mindful Art Practices You Can Try Today
Simple exercises using breath, music, and body awareness.

28:28 – How to Learn More with Cynthia
Free resources, website, and guided practices.

29:28 – One Truth Cynthia Lives By
Why creativity is everyone’s birthright.

29:54 – Closing Reflections & Invitation
Michelle wraps up with gratitude and encouragement to explore mindful a

🤝 Let’s Connect: linktr.ee/michelledutro
🌐 Learn more: www.michelledutro.com
🏞️ Retreat Center: www.innernorthstar.com