Positively Real Podcast Brittny King

To wrap up our month of episodes on health, I am excited to bring you a review of the book “Breath” by James Nestor. This book explores the often overlooked, yet crucial aspect of health: proper breathing. Nestor’s approach is deeply hands-on and rooted in personal research. He studied ancient cultures to understand their breathing practices and how they contrast with modern habits.

Book Overview: 


Modern life, with its processed foods, high stress, poor habits, overstimulation, and constant connectivity, has led to poor breathing practices, notably mouth breathing. Nestor discusses the significant impact of these practices on our health.
The book delves into the anatomy and physiology of breathing, explaining how the respiratory system works. Nestor emphasizes the critical role of proper breathing in maintaining overall health. Proper breathing optimizes oxygen and carbon dioxide levels in the body, enhancing overall well-being.
Nestor covers both the scientific and historical aspects of breathing, explaining why nose breathing is superior to mouth breathing, highlighting benefits such as air filtering, regulation of airflow, and promotion of nitrous oxide production.
Nestor conducted a 20-day experiment, split into 10 days of mouth breathing and 10 days of nose breathing.

Practical Techniques:


Engaging in slow, deep breaths helps activate the parasympathetic nervous system, signaling the body that it's safe and not under threat.
Techniques such as box breathing can help achieve restful sleep and manage stress.
Regular practice of these breathing techniques ensures they are readily accessible when needed.

Implementing Breathwork in Daily Life:


Start small by setting a timer on your phone as a reminder to check your breathing.
Gradually build on this habit.
Utilize apps designed for breathwork.
Incorporate breathwork into your existing routines (habit stacking).

Link to the Book: Breath by James Nestor

Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

For our third health episode, I am excited to share a wonderful interview with Hannah Aylward on how stress is causing gut and hormone imbalances.

Hannah Aylward is a Certified Holistic Health Coach, gut health specialist, and the founder of HAN, a functional nutrition practice that takes a root cause approach to repair the gut for real. After struggling with her own chronic digestive issues for years, Hannah dove headfirst into the latest in gut health research, seeking answers to her bloating, food sensitivities, and pain. With her science-backed formula, Hannah has overcome her own digestive issues and helped hundreds of women around the world do the same. 

Join us for a discussion on:


The role stress plays in gut and hormone issues
How digestion is a nervous system-regulated process
The need to support our nervous system to help our gut
The problem with an IBS diagnosis
Why an elimination diet may not be the best move
The connection between the gut and thyroid
How to find help with your gut issues
What you can do today to help your gut and body

Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com  

Connect with Hannah:Instagram: @hannahaylwardhhcWebsite: www.hannahaylward.comGut Health Root Cause Quiz: https://go.hannahaylward.com/gut-health-root-cause-quiz

For this week’s episode on health, I am joined by Nurse Practitioner and gut health consultant Lindsey Renteria to discuss gut health and root cause healing. 

Lindsey thought she was taking care of herself by eating well and exercising, but she was suffering from multiple ailments, including Hashimoto's, constipation, acne, and acid reflux. She began working with a coach to repair her relationship with food by focusing on healing her root causes. As a nurse practitioner, she saw many people with the same ailments and decided to open her practice to help others repair their gut health. 

Lindsey specializes in helping busy, motivated women in their 20’s, 30’s, and 40’s who are struggling with IBS, IBD, and other chronic gut symptoms. She works with clients in a high-level 1:1 relationship to determine the root cause of their current struggles and develop individualized protocols that focus on healing the gut healing via sustainable lifestyle changes. 

Join us for a discussion on: 


What gut health is
What it means to find the root cause of your symptoms
How stress impacts your gut
Common misconceptions about gut health
How to identify top foods for improving gut health
How and why to start changing one meal at a time
How breathwork can help with gut health
How to find little pockets of time in your day to focus on breathwork
The connection between gut health and mental health challenges

Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com 

Connect with Lindsey:Instagram: @lindseymariewellness

For June, we’re kicking off a new podcast series all about health. To start us off, I’m covering the Pillars of Health, extending beyond just physical wellness to include mental, emotional, and spiritual well-being. While it’s likely that you’re familiar with these concepts, my hope is that you’ll find something that piques your curiosity and inspires you to make a small, positive change toward bettering your health. 

Join me to learn about the five pillars:


Movement

Engage in any form of movement that makes you feel good, strong, and capable.
It doesn’t have to be intense exercise, find what you enjoy.
Consistency is key.
Make it fun! Try listening to your favorite podcast or find a YouTube workout to follow.
Remember to start small.

Sunlight

Exposing yourself to natural light early in the morning helps to regulate your circadian rhythms, which control your sleep/wake cycles.
Think of it as a free boost to start your day.

Nourishment

Nourish your body in a way that feels good for you.
Consider not just food, but also what you read and the media you consume. Nourishment includes your mind, body, and soul.
Listen to your body’s cues.

Connection

Humans are inherently wired for social connection.
Maintaining strong relationships is essential for emotional and mental well-being.
Spend quality time with loved ones and supportive people.
Foster self-awareness and self-compassion through connection with yourself.
Prioritize quality connections over quantity.

Sleep

Sleep is crucial for your body’s functions.
Establish a bedtime routine that promotes relaxation, such as reading, meditating, gentle stretching, and limiting screen time.
Start with improving your sleep, as the other four pillars will be easier to change if you have a good sleep routine.


Resources mentioned:Positively Real Podcast episode on brain healthHuberman Lab Podcast episode on sleep

Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com 

For our final Mental Health Awareness Month episode, I asked Natalie Orozco-Moxley, from Sunday Mournings, to join me for a discussion that isn’t often included with other mental health topics. We live in a grief-avoidant society, and Natalie is working to change the cultural messaging around grief. 

Natalie Orozco-Moxley founded Sunday Mournings, an organization dedicated to transforming the cultural perceptions of grief. Natalie's journey with loss began at the age of four with the death of her father due to addiction and continued with the loss of her mother at fifteen. By the age of 23, she had lost her entire family.

Driven by her purpose to challenge our grief-avoidant culture, Natalie created Sunday Mournings. Her experience includes personal therapy, somatic practices, rituals, and work with Hospice of the Valley.

Sunday Mournings aims to foster authentic connections and conversations through meaningful gifts that nurture the mind, body, and soul. It is a sanctuary for love and loss, a place that honors pain and reminds us of the enduring presence of love.

Don't skip this episode. It's a beautiful conversation that will be helpful for your own life and the lives of those around you. 

Join us to learn more about:


Natalie's story of loss
Why we have a grief-avoidant society
Unnamed examples of grief
Ways to work through grief
What to say and do when someone is grieving
Why you should skip sending flowers to someone after a loss

Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com 

Connect with Natalie:Instagram: @sundaymournings_Podcast: Sunday Mournings Crowdsource: www.ifundwomen.com/projects/sunday-mourningsFreebies: Sunday Mourning Freebies Email: hey@sundaymournings.com

For our third episode of Mental Health Awareness Month, cognitive neuroscientist Dr. Julie Fratantoni joins me to discuss brain health. 

Dr. Julie Fratantoni is the head of research integration and partnerships at the Center for BrainHealth at The University of Texas at Dallas. She specializes in creating content and tools to promote proactive brain health, sharing tips and insights on Good Morning Texas and social media. Dr. Fratantoni leads user experience and training content for The BrainHealth® Project, a ten-year study aimed at enhancing brain health across the lifespan. She uses behavioral science to foster brain-healthy habits and develops the online BrainHealth dashboard and mobile app for participant assessments and coaching.

Dr. Fratantoni also spearheads research on women's brain health, hormone replacement therapy, and sleep, and leads the Kindness Enterprise, a program exploring the brain's capacity for kindness, empathy, and compassion. She holds a PhD in cognitive neuroscience from The University of Texas at Dallas, is a licensed speech-language pathologist, and is trained in biofeedback and mindfulness techniques. Her clinical work focuses on high-performance brain training for corporate executives, veterans, athletes, and young adults.

Join us to learn about:


The top habits for brain health and cognitive function
Insights into cognitive function as you age
The importance of boredom
How to combat the urge for constant activity
Why sleep is vital to your brain
The power of practicing kindness and fostering connections


The links between brain health and mental wellness
How mindfulness and meditation support brain health
What a genuine break for your brain is

Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Connect with Dr. Julie Fratantoni:Instagram: @drjuliefratantoniWebsite: www.drjuliefratantoni.comEmail: hello@drjuliefratantoni.com Better Brain NewsletterCenter for Brain Health InstagramJoin the 7-Day Great Brain Gain text challenge