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Updated 2025-09-17
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Jul 29

Even Chefs Buy This: The Honest Make It or Buy It Guide

On today’s episode Kirstie walks us aisle by aisle through the grocery store to answer one very relatable question: do you make it, or do you buy it? We talk soft sandwiches, spinach dip, pasta sauce, chicken fingers, pierogies, and muffins. And I think you might be surprised which things our chefs recommend you make and which ones they think are better to buy. So join us as we head to the grocery store! Chef tips Roast whole bananas in the oven for five to ten minutes to ripen them fast for bakingMacerate harsh aromatics like onion and garlic in a little acid to soften their bite before adding them to dipsUse a thicker batter, fill each cup about three quarters full, and skip every other muffin cup so the tops have room to domeLook for the pack date from harvest on the bottom of a good quality can of tomatoesFry breaded items in a little olive oil for a golden finish, then finish in the oven if needed Chef Over Your Shoulder is our podcast about the connections we make through cooking. Pairing professional Chefs Jody O'Malley and Kirstie Herbstreitand from the Culinary Studio with me, a burn-to-the-bottom-of-the-pan expert, creates the perfect “recipe” to demystify the kitchen and bring back the joy of cooking…without the pressure. Links and Resources Make It or Buy It Blog Devilled Eggs Tomato sauce Connect with us! The Culinary Studio Website The Culinary Studio Instagram Amy Schlueter Instagram The Culinary Studio Facebook The Culinary Studio TikTok
Aug 5

Stefan Underwood on The Value Proposition of Sleep Part 1: Women’s Health, Perimenopause and Menopause Journey

Tired of being told sleep is good for you? Yeah, us too. We already know. The real question is: why aren't we protecting it? In this episode, we sit down with Stefan Underwood, Senior Vice President of Methodology at Exos, a human performance company that has worked with elite athletes, Special Operations Forces, and Fortune 500 leaders. Today Stefan is going to completely reframe the way you think about sleep. Not with guilt. Not with generic advice. But with a compelling, personal reason to finally fight for it. Because sleep isn't just rest. It impacts every single cell and system in your body. And in perimenopause, when your hormones are already working against you, what's happening (or not happening) while you sleep matters more than ever. In this episode: How to find your personal "value proposition" for sleepWhat REM sleep does for your emotional regulation Why the woman who's showing up to the gym three days a week and not seeing results may be missing this one critical pieceWhy perimenopause is the exact wrong time to sacrifice sleep and what's really at stake when you doThe "mom tax" and why the invisible mental load women carry makes sleep deprivation even more costlyThis is Part 1 of a two-part conversation with Stefan. Consider this your wake-up call. This is part of our Endy Reclaim Your Rest Sleep Series - helping you wake up rested, focused, and ready to take on whatever the day brings. Endy is Canada’s leading online mattress brand, trusted by over 1 million sleepers. Endy’s mattresses are designed to keep you cool and supported all night long, so you wake up feeling refreshed and ready to take on your day. With three comfort options—plush, medium-firm, and firm—you can find the perfect fit for your body and sleep style. And the best part? Endy delivers straight to your door, so upgrading your sleep is simpler than ever. Use Code THISISPERIMENOPAUSE100 at endy.com for $100 off your new mattress.Connect with Mikelle & Michelle at This is PerimenopauseSubscribe to our SubstackBecome a TIP InsiderEmail us and let us know what you think of the podcast and what topic you want us to cover next.Follow This Is Perimenopause on InstagramFollow This Is Perimenopause on Facebook Stefan Underwood BioOver the past two decades, Stefan has supported the performance goals of pro athletes, elite military operators, and leaders within many Fortune 100 organizations. His passion lies in unlocking potential within individuals, teams, and organizations to help them not only perform at their best but to do so sustainably. Stefan is currently the Senior Vice President of methodology at Exos, an evidence-based coaching company that supports the pursuit of peak performance in the moments that matter most in sport, work, and life. He leads a diverse transdisciplinary team of subject matter experts spanning the fields of neuroscience, psychology, sports science, nutrition, coaching, and data analytics. Together, they seek to develop whole-human solutions for the puzzles found within human performance. Building on his roots in exercise science, Stefan has also completed a Master’s degree in Industrial/Organizational Psychology. Links for this episode Exos on Instagram teamexos.comBreath: The New Science of a Lost Art Babelio White Noise Sound Machine Blackout Sleep Mask
Jul 22

(BEST OF) Eating Disorders in Perimenopause with Kyla Fox (pt 1) Women’s Menopause Journey in Midlife Where Suffering is Optional

Think eating disorders only affect teenagers? Think again. What if we told you that the food rules, exercise obsessions, and body struggles you're experiencing during perimenopause might actually be disordered eating in disguise? Meet Kyla Fox, a Master's level clinician and eating disorder specialist who's spent 20 years revolutionizing treatment approaches. After her own struggle with an eating disorder, Kyla identified critical gaps in traditional recovery methods and founded an innovative treatment center that's helping thousands of women break free from patterns they didn't even realize they had. From the woman who exercises for hours after eating to the one sneaking food when her partner's away (Michelle, I see you!), Kyla reveals how disordered eating shows up in ways we never expected – especially during the hormonal chaos of midlife. In this episode, you'll discover: The difference between eating disorders and disordered eating Why perimenopause often triggers or amplifies disordered eating patternsThe three core symptoms of disordered eating: binge, purge, and restrictWhy exercise is actually the most common form of purging behavior We live in a culture that normalizes disordered eating. Luckily, Kyla is here to show us what true food freedom actually looks like. Connect with Mikelle & Michelle at This is PerimenopauseEmail us and let us know what you think of the podcast and what topic you want us to cover next.Sign up for our weekly newsletterFollow This Is Perimenopause on InstagramFollow This Is Perimenopause on Facebook Kyla Fox BioKyla Fox has established herself as a visionary and innovator, when it comes to re-framing the way Canadians think about and treat eating disorders. As someone who struggled herself with an eating disorder, Fox identified care gaps and fundamental flaws in the treatment and recovery approach. Kyla is a Master’s level clinician with degrees from both the University of Toronto in the Master’s of Social Work program as well as an Honours Bachelor of Arts Degree in Women’s Studies. Kyla is a member of the Ontario Association of Social Workers and is registered with the Ontario College of Social Workers and Social Service Workers. She is also a member of the Academy of Eating Disorders and the National Eating Disorders Association. With such deep and varied experience in the field, Kyla is regularly called on by Canada’s top media outlets as a special commentator on a broad list of topics, including eating disorders, self-esteem, women’s health, body image, pregnancy and body confidence and more. For more information please visit www.kylafoxcentre.com. Links for this episode Instagram: @KylaFoxRecovery Facebook: @KylaFoxCentre Twitter: @KylaFoxCentre The Centre
5d ago

Stefan Underwood on The Value Proposition of Sleep Part 2: Women’s Health, Perimenopause and Menopause Journey

Okay, so you're convinced. Sleep matters. Now what? In Part 2 of our conversation with Stefan Underwood, SVP of Methodology at Exos, we get into the practical stuff — the things you can actually do to protect and improve your sleep, even when perimenopause is working against you. No overwhelm, no 17-step overhaul. Just a clear framework and a few things worth trying. Because as Stefan puts it: perfect is the enemy of better. And better is absolutely worth fighting for. In this episode: The three-chapter framework for improving your sleep: foundational biology, environment, and disruptorsWhy morning and evening light exposure is one of the most powerful (and free) things you can do for your sleepThe truth about temperature and why cool isn't a one-size-fits-all answer.How to think about your sleep environment beyond cool, dark, and quiet The real cost of that one glass of wine Why heavy resistance training and sleep have a bi-directional relationship and what adenosine has to do with itThe emerging research on heat acclimation - hot tubs, dry saunas, and why training your body to handle heat might help reduce hot flashes and improve sleep Plus: the one thing Stefan wants every woman to know about sleep. This is Part 2 of a two-part conversation. If you haven't listened to Part 1 yet, start there. It'll change the way you think about why sleep matters in the first place. This is part of our Endy Reclaim Your Rest Sleep Series - helping you wake up rested, focused, and ready to take on whatever the day brings. Endy is Canada’s leading online mattress brand, trusted by over 1 million sleepers. Endy’s mattresses are designed to keep you cool and supported all night long, so you wake up feeling refreshed and ready to take on your day. With three comfort options—plush, medium-firm, and firm—you can find the perfect fit for your body and sleep style. And the best part? Endy delivers straight to your door, so upgrading your sleep is simpler than ever. Use Code THISISPERIMENOPAUSE100 at endy.com for $100 off your new mattress.Connect with Mikelle & Michelle at This is PerimenopauseSubscribe to our SubstackBecome a TIP InsiderEmail us and let us know what you think of the podcast and what topic you want us to cover next.Follow This Is Perimenopause on InstagramFollow This Is Perimenopause on Facebook Stefan Underwood BioOver the past two decades, Stefan has supported the performance goals of pro athletes, elite military operators, and leaders within many Fortune 100 organizations. His passion lies in unlocking potential within individuals, teams, and organizations to help them not only perform at their best but to do so sustainably. Stefan is currently the Senior Vice President of methodology at Exos, an evidence-based coaching company that supports the pursuit of peak performance in the moments that matter most in sport, work, and life. He leads a diverse transdisciplinary team of subject matter experts spanning the fields of neuroscience, psychology, sports science, nutrition, coaching, and data analytics. Together, they seek to develop whole-human solutions for the puzzles found within human performance. Building on his roots in exercise science, Stefan has also completed a Master’s degree in Industrial/Organizational Psychology. Links for this episode Exos on Instagram teamexos.comBreath: The New Science of a Lost Art Babelio White Noise Sound Machine Blackout Sleep Mask
Jun 25

The Gosling Effect: How One Anonymous Liver Donor Redefined What’s Possible in Transplant Medicine

In this special episode, Candice sits down with Kevin Gosling, the first person in Canada to anonymously donate part of his liver to a stranger, made possible at UHN’s Ajmera Transplant Centre. More than 20 years later, his decision continues to shape the future of living organ donation. Kevin shares how a simple question—What about people who don't have someone to donate for them?—led him on a journey that challenged medical norms, changed hospital policies, and ultimately created what many now call "The Gosling Effect." Together, they discuss the barriers he faced, the emotional moments that stayed with him, the ripple effect of one selfless act, and why he believes ordinary people are capable of extraordinary generosity. Whether you're curious about living donation, have been touched by transplantation, or simply need a reminder of the good that exists in the world, this conversation is one you won't forget. In This Episode How Kevin first learned that living donation to a stranger was possibleWhy he refused to accept "we don't do that" as an answerThe challenges of becoming Canada's first anonymous living liver donorThe ethical questions and medical concerns behind a historic firstThe support of family throughout the donation journeyReceiving a letter from the recipient's family for the first timeThe origin of the "Gosling Effect" and its lasting impactWhy anonymous donation comes from a different kind of motivationA powerful analogy about saving a life and taking a leap of faithKevin's hopes for the future of transplantation and organ donation Links Learn more about living organ donation: www.livingorgandonation.ca Living Organ Donation at UHN: UHN Ajmera Transplant Centre Information Sessions for potential donors: givelifeuhn.eventbrite.ca Becoming a living donor: https://www.uhn.ca/Transplant/Pages/become_living_donor.aspx Liver Canada: Transforming the future of liver health | Liver Canada Each episode, we share patient stories about organ donation from transplant recipients and living donors, along with insights and education from leading medical experts. Whether you’re a patient, a caregiver, a donor, or simply curious about the world of organ transplantation, you’ll hear expert advice and inspiring journeys of hope, resilience, and second chances. About our Host Candice Coghlan is the Education & Outreach Coordinator at the Centre for Living Organ Donation at the UHN Ajmera Transplant Centre. She is also a board member for the National Kidney Foundation and a kidney transplant recipient. After she was diagnosed with kidney failure in her early 20s, she was on dialysis until receiving a transplant from her mother. Have questions? Comments? Ideas for an episode? Please reach out to the Centre for Living Organ Donation at livingorgandonation@uhn.ca. Thanks for spending your time with us. The views and opinions expressed in this episode do not necessarily reflect the official policy or position of Toronto General or University Health Network.
2025-10-22

What's In Your Pantry? Cooking Tips, Recipes & Kitchen Inspiration

Jody and Kirstie’s Kitchen Tips, Recipes and Recommendations What’s In Your Pantry? This week, I open my pantry doors, giving Jody and Kirstie a full view of my spice chaos! They waste no time calling out my dusty, old seasonings—it turns out spices actually expire—and question why I own Cream of Tartar (spoiler: I thought it was for fish, not baking!). We share some nostalgic stories after they spot some Crystal Light lurking in the back. Kirstie even sings us the theme song! And of course, Jody and Kirstie share many recipes and spice combinations you can use, including Kirstie's Trinity of Middle Eastern Spices. We hope this episode inspires you to look at what's in your pantry. Chef Over Your Shoulder is our podcast about the connections we make through cooking. Pairing professional Chefs Jody and Kirstie from the Culinary Studio with me, a burn-to-the-bottom-of-the-pan expert, creates the perfect “recipe” to demystify the kitchen and bring back the joy of cooking…without the pressure. Links and Resources Chicken Cacciatore Recipe Fish Tacos Recipe Easy Shrimp Noodle Bowl Recipe Connect with us! The Culinary Studio Website The Culinary Studio Instagram Amy Schlueter Instagram The Culinary Studio Facebook The Culinary Studio TikTok
2025-11-19

Beyond the Recipe: Why Chefs Jody and Kirstie are Obsessed with Cookbooks | Cooking Tips, Recipes & Kitchen Inspiration

Jody and Kirstie's Favourite Cookbooks! This week, we are talking about an obsession that some of us keep very close to our hearts, and our bedsides! We are talking about cookbooks. Are they just collections of cold, hard instructions, or are they something more? We think they are much more. They are diaries and travelogues, filled with kitchen inspiration and cooking tips. When you open a great cookbook, you are not just getting a recipe, you are getting the author’s passion, techniques and sometimes their life story. Are your cookbooks gathering dust? Do you follow the recipe exactly, or do you experiment? This week, Jody and Kirstie are revealing their secrets to finding true inspiration. Funny enough, most of that inspiration comes from old notebooks, family recipe boxes and a cookbook that doesn’t have any recipes in it! Before we hit the books, Amy had some homework to do this week. She made Kirstie’s chicken noodle soup. Listen to find out if she had another kitchen disaster and what her family thought. Spoiler Alert: The Culinary Studio recipes are easy to follow so things turned out alright! Chef Over Your Shoulder is our podcast about the connections we make through cooking. Pairing professional Chefs Jody O'Malley and Kirstie Herbstreitand from the Culinary Studio with me, a burn-to-the-bottom-of-the-pan expert, creates the perfect “recipe” to demystify the kitchen and bring back the joy of cooking…without the pressure. Links and Resources Jody and Kirstie’s Top 10 Cookbooks Connect with us! The Culinary Studio Website The Culinary Studio Instagram Amy Schlueter Instagram The Culinary Studio Facebook The Culinary Studio TikTok
2025-03-19

Life Before and After a Kidney Transplant: Leadership Stories | Women Leadership | Female Founders

Join us for leadership stories from female founders, trailblazers in women leadership and entrepreneurs sharing their success stories. Leadership isn’t just about titles—it’s about making a lasting impact. Have you ever really thought about your kidneys? About what they do? About what happens when they fail? They are two small organs, quietly filtering waste, balancing fluids, and keeping you alive—until they don’t. There is no cure for kidney disease. Dialysis helps you wait, but it isn’t a solution. A transplant gives you a second chance, but not forever. So what happens when that second chance runs out? Today’s conversation is personal. In December 2000, my sister gave me the greatest gift. She gave me a kidney. But a transplant isn’t a cure. It’s a borrowed moment. And sometimes, that moment runs out. Cristina Howorun knows this better than most. She’s an award-winning journalist and documentary producer and someone who has spent her career shining a light on the stories that need to be told. She is also a fellow kidney transplant recipient. And now, she is facing the unthinkable: her kidney has failed, and she is waiting once again for another chance at life. Our stories are different, but many of our experiences are the same. In this deeply personal episode, we discuss: The realities of kidney disease and why transplant isn’t a cureThe challenges and gifts of life as a transplant recipientWhat it’s like to live on dialysis while still trying to live a full lifeThe myths, misunderstandings, and hidden struggles of organ failureWhy organ donation matters and how you can save lives March is Kidney Month. If you enjoyed our conversation. If you learned something from our conversation, please consider taking action. Donate to The Kidney FoundationRegister to be an organ donor Connect with Cristina LinkedIn Instagram Cristina’s Documentaries Prison Moms The Gun Chase Fighting Traffick Debt to Society Breaking Brethren Long Road Home Connect With Us: Voices of Leadership Podcast Instagram LinkedIn Bespoke Productions Website Bespoke Productions Instagram This episode is a part of Podcasthon 2025 – a global initiative raising awareness for charities worldwide.
2025-10-15

Pots and Pans: The Essentials | Cooking Tips, Recipes & Kitchen Inspiration

Jody and Kirstie’s Kitchen Tips, Recipes and Recommendations Welcome to Pots and Pans: The Essentials from Chef Over Your Shoulder! Pairing professional Chefs Jody O'Malley and Kirstie Herbstreit with Amy Schlueter, a burn-to-the-bottom-of-the-pan expert, creates the perfect recipe to demystify the kitchen and bring back the joy of cooking and connecting…without the pressure. On this week's cooking show, we're starting at the very beginning with pots and pans! Amy’s most common kitchen challenge? Burning food to the bottom of the pan, including Campbell's tomato soup, rice, risotto, eggs, and often pasta. Kitchen Tips and Cooking Stories Jody talks about the myth of the 12-piece set of pots and pans. Did you know that half of that set are often lids, which we actually don’t need? Kirstie gives us some kitchen inspiration by sharing the nostalgic story behind her grandmother’s chicken noodle soup pots, which Kirstie still uses today. We share Jody and Kirstie’s essential pots and pans list that every home cook needs, a pro-tip for cleaning a burnt pot with salt and simmering, and how to conquer your intimidating cast-iron pan. Key Takeaways and Cooking Tips Fix a Burnt Pot with Salt and Simmering: Don't soak! Add water and a sprinkle of salt to a burnt pot, bring to a simmer, and the burnt bits will loosen, making cleanup effortless.Heat Control is the Key to Avoiding Burns: High heat is primarily for boiling water. Most cooking should happen at medium or medium-high heat. Commit to a temperature instead of constantly dancing between high and low.Always Preheat Your Pan: Get your pot or pan hot before adding oil, butter, or water. This technique is essential for preventing food from sticking and burning.You Don't Need a 12-Piece Set: Invest in a few high-quality pieces (like All-Clad or a good cast iron pan) instead of a large, cheap set. You only need 4-5 core pieces.Cast Iron Pans are Kitchen Heroes: They’re great for getting a deep, even sear on steak and for caramelizing vegetables. To maintain them, season with oil and use the salt trick for cleaning instead of soap (unless it's a new-age pan). Links and Resources Le Creuset Pots and Pans All-Clad Pots and Pans Connect with us! The Culinary Studio Website The Culinary Studio Instagram Amy Schlueter Instagram The Culinary Studio Facebook The Culinary Studio TikTok
Jul 30

Nancy Corcoran: Building Whispering Springs and Turning Pain Into Purpose

Nancy Corcoran has never been afraid to chase an adventure. Years ago, she and her husband John sold their dream home, bought a sailboat, and spent the next twelve years splitting their time between the Bahamas and a 200-acre property in rural Ontario. That property would eventually become Whispering Springs Wilderness Retreat, one of Canada's most unique glamping destinations and the place where we now host our annual Waypoint Retreat. But this conversation is about much more than building a beautiful business. Nancy shares the heartbreaking story of her granddaughter, Ayla, who suffered a severe brain injury at birth, forever changing the course of their family's life. Rather than allowing tragedy to define them, Nancy and their family have dedicated themselves to creating hope for other families through Camp Moonlight, the We Love Joy Foundation, and Ask Ayla—the world's first AI companion built from the lived experience of raising a child with cerebral palsy. It's a conversation about adventure, entrepreneurship, grief, resilience, advocacy, and the incredible things that can happen when you choose to turn pain into purpose. In this episode, we discuss: Why Nancy and John sold everything to buy a sailboat and chase adventureThe story behind building Whispering Springs Wilderness RetreatCreating spaces that help people disconnect, reconnect, and slow downWhy entrepreneurs often need to trust intuition more than certaintyThe life-changing birth of Nancy's granddaughter, AylaWhat it's really like for families navigating a birth injury and cerebral palsy diagnosisHow Camp Moonlight is creating community for families raising children with disabilitiesThe We Love Joy Foundation and its mission to spread kindness, empathy, and inclusionThe creation of Ask Ayla, the world's first AI companion built from lived experienceHow AI can transform caregiving and support families around the worldWhy Nancy believes our greatest pain can become our greatest purposeThe importance of creating a more compassionate and inclusive world for children with disabilities Enjoy this conversation with Nancy Corcoran. EPISODE LINKS & REFERENCES Whispering Springs Glamping Resort We Love Joy Foundation Ask Ayla Camp Moonlight Book: I’m Who I’m Meant To Be Waypoint Retreat We’d love to connect with you. Here’s where to find us: Vienna Waits Website Subscribe to Vienna Five Newsletter UNBLOCK Yourself™ Program Corporate Programming Waypoint Retreat Vienna Waits on Instagram Greg’s LinkedIn Whitney’s LinkedIn On this podcast, we explore what it means to get UNBLOCKED. You’ll hear stories about finding clarity, navigating career pivots, and choosing to live with intention. Sometimes that’s through conversations with guests who made bold moves and changed direction. Other times it’s just the two of us unpacking the books, ideas, and lessons shaping our own journey. We’re not experts looking down from a stage. We’re in it too. Building, questioning, adjusting, and trying to create lives that feel more aligned, more alive, and more intentional. During the conversation, Nancy referenced a statistic that may sound like "1 in 4 births." The correct statistic is 1 in 400 births.

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