Harness Your Health

Charis Sederberg
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Harness Your Health: Rebuilding Health from the Ground Up is a podcast for individuals and practitioners who feel overwhelmed by conflicting health advice and frustrated by approaches that focus on symptoms instead of systems. Hosted by former oncology nurse and holistic nutrition practitioner Charis Sederberg, this show helps listeners step back from quick fixes and rebuild health through foundational practices that support how the body is designed to heal. Through a balanced lens that bridges conventional medicine and holistic nutrition, each episode offers clarity, context, and practical steps to help you become the builder of your own wellness.

  1. 1 day ago

    The Integrated Bodies Series: Do You Feel Safe Being Seen? The Sales Mindset Piece with Claire Sewell

    Claire Sewell spent twenty years in corporate sales and was hugely successful at it. When she left around 2016 or 2017 to start her own coaching business, the last thing she expected to struggle with was selling. Then the strategy she'd used for two decades went out the window, because selling someone else's product turned out to be a very different thing from selling her own. What she found underneath was a question most people never ask: how do I see myself as a salesperson, and do I feel safe being seen at all? Claire is the founder of Swell Coach, where she works with female founders, entrepreneurs, and senior business leaders who want to share their message and grow their impact but get stuck on feeling pushy or salesy. She's also a contributor to the upcoming Integrated Bodies book. This conversation is about the unseen side of sales: the psychology, the conditioning, and the nervous system that decides whether you act or stall. It's also about why the "good girl school" many of us were sent to unconsciously still shapes how we ask for a raise, accept a compliment, or follow up with a potential client. We get into why peace of mind was never waiting at the end of your to-do list, what your mind does to get you out of discomfort, and why small, steady shifts hold when big overhauls don't. Pre order The Integrated Bodies book and get a FREE Integration Guide if purchased today! https://www.houseofindigocollective.com/the-integrated-bodies-purchase Have a question for the authors? Jump on zoom with the authors on October 27. Register here: https://www.houseofindigocollective.com/offers/pw7Ydpgc/checkout   IN THIS EPISODE, YOU'LL LEARN: -Why a successful sales career didn't protect Claire from struggling to sell her own work, and what the unseen side of sales has to do with your nervous system. (00:02:00 - 00:04:10) -What the "good girl school" taught most of us about asking for what we want, and why the women who did ask got labeled bossy or aggressive. (00:05:00 - 00:06:00) -The misunderstanding about peace of mind that has people chasing the next promotion, house, or holiday, and what Claire says is already available right now. (00:09:10 - 00:10:15) -What your mind says the morning after you decide to start something new, and why it's so convincing. (00:13:25 - 00:14:20) -The clever way your mind gets you out of an uncomfortable follow-up call, and what to do with the tension instead. (00:16:05 - 00:17:05) -What happened when Claire told a stranger on the Tube she was beautiful, and why so many of us bat a compliment straight back. (00:20:25 - 00:21:55)   RESOURCES MENTIONED Swell Coaching: https://courses.swellcoach.co.uk/ Claire Sewell's Instagram: https://www.instagram.com/iamclairesewell/ The Integrated Bodies: https://www.houseofindigocollective.com/the-integrated-bodies-purchase   CONNECT AND SUPPORT THE SHOW This is the seventh in a series of interviews with the women contributing to The Integrated Bodies, so follow the podcast to get the rest as they come out. If this conversation was useful to you, the most helpful thing you can do is rate and review the show and share it with someone who needs it.

  2. 20 Oct

    The Integrated Bodies Series: Stop Outsourcing Your Health to Experts with Kristen Morrell

    A woman once told her coach that her whole day was ruined if she didn't have a bowel movement first thing in the morning. Then she did a short meditation and somatic session. A day or two later she wrote back: the best bowel movements of her life, without even thinking about it. Nothing about her food had changed. What shifted was the pressure she'd been carrying in her body. That story comes from Kristen Morrell, and it sits at the center of a conversation about why so many women go on a witch hunt for what's wrong with them when the answer might be as simple as needing a nap. You'll hear why complicated protocols can feel like proof you're getting somewhere, and what happens when you stop outsourcing your health long enough to check in with your own body first. We also get into why a morning walk without earbuds or glasses might do more for you than another supplement, and why looking at your phone first thing can undo the benefit of the sunlight you just got. Kristen is a registered dietitian and women's integrative and functional medicine practitioner who also works with herbalism, somatic practices, and shamanic healing. She spent years in finance before burnout sent her looking for a different path, and now she works with high-performing women who have the least capacity and tend to neglect themselves most. Her chapter in The Integrated Body shares a morning check-in practice you can start using right away.  Pre order The Integrated Bodies book and get a FREE Integration Guide if purchased today! https://www.houseofindigocollective.com/the-integrated-bodies-purchase Have a question for the authors? Jump on zoom with the authors on October 27. Register here: https://www.houseofindigocollective.com/offers/pw7Ydpgc/checkout IN THIS EPISODE, YOU'LL LEARN: -Why women go on a "witch hunt" for what's wrong with them, and why Kristen says unless it's complicated, we assume we're not on a path to healing. (00:10:30 - 00:12:10) -What happened when a client with a daily bowel struggle did one somatic session, and what the body may be holding that food can't touch. (00:12:30 - 00:16:30) -Why Kristen walks one to three miles every morning without earbuds, glasses, or contacts, and what feet on the earth have to do with charging your phone. (00:16:30 - 00:23:30) -What happens to your circadian rhythm when artificial light from your phone comes before sunlight. (00:16:30 - 00:23:30) -Why asking an expert for hormones in perimenopause isn't the same as being empowered, and what your body may be showing you instead. (00:23:00 - 00:33:00) -How Kristen eats lunch before feeding her kids, and why she calls that capacity, not selfishness. (00:34:20 - 00:37:00) -The four-part morning check-in Kristen has used for years to decide what she needs before anyone else tells her. (00:37:00 - 00:39:30)   RESOURCES MENTIONED Work with Kristen Morrell: https://www.kristenmorrell.com/ Kristen Morrell Instagram: https://www.instagram.com/kristenamorrell/ The Integrated Bodies: https://www.houseofindigocollective.com/the-integrated-bodies-purchase   CONNECT AND SUPPORT THE SHOW This is the sixth in a series of interviews with the women contributing to The Integrated Bodies, so follow the podcast to get the rest as they come out. If this conversation was useful to you, the most helpful thing you can do is rate and review the show and share it with someone who needs it.

  3. 13 Oct

    The Integrated Bodies Series: Why You Still Feel Anxious When You Know You’re Safe with Andrea Meier

    You can know, with total certainty, that you're safe, and your body can still act like the house is on fire. Andrea Meier says people sit in her office and describe exactly that: I know I have anxiety, I know I'm safe, so why does my body keep sounding the alarm? That gap between knowing and feeling is what this conversation is about. Andrea has spent over twenty years as a licensed mental health and addiction therapist, and she explains why insight alone often isn't enough, what your amygdala is doing when a look in a meeting sets off a bear-chasing response, and why safety is something you feel rather than something you figure out. We talk about why midlife can feel like too late to go back and sort through your past, and why the work isn't actually about going backward at all. We also get into the small, practical things you can do when your system is hijacked, from moving your body to pausing before you say yes when you mean no. Andrea Meier is a licensed therapist, the founder and clinical director of the Holistic & Integrative Collective in Charleston, South Carolina, and a chapter contributor to the upcoming Integrated Bodies book. Her chapter, From Survival to Safety, comes out of years of clinical work and research on how the nervous system learns to protect us, and how it can learn something new. She works with individuals, couples, and families, with a focus on trauma, anxiety, and high-achieving women in midlife.   IN THIS EPISODE, YOU'LL LEARN: -Why knowing you're safe doesn't switch off the alarm, and what Andrea says is happening in the part of your brain that logic can't reach. (00:06:05 - 00:07:00) -Why "it all happened by age seven" doesn't mean it's too late, and what the work looks like when you can't go back and ask your parents. (00:11:50 - 00:13:35) -The approaches Andrea uses when talking about it isn't enough, and what makes them different from traditional talk therapy. (00:13:30 - 00:14:50) -The thing Andrea calls "the snap," and the surprisingly ordinary things clients do to interrupt a nervous system hijack. (00:15:20 - 00:17:20) -Why the urge to control the healing process is itself a protector, and why it's one of the hardest things for people to let go of. (00:21:40 - 00:22:55) -The pause I taught my boys on the playground, and how it works as a boundary for adults who say yes on reflex. (00:23:20 - 00:25:30)   RESOURCES MENTIONED Andrea Meier: https://www.andreameierllc.com/   CONNECT AND SUPPORT THE SHOW This is one in a series of interviews with the women contributing to The Integrated Bodies, so follow the podcast to get the rest as they come out. If this conversation was useful to you, the most helpful thing you can do is rate and review the show and share it with someone who needs it.

  4. 6 Oct

    The Integrated Bodies Series: Why Naming Your Trauma Isn't Enough to Change, with Jennifer Schlueter

    A woman walks into a session with endometriosis pain at a 10 out of 10. She has done the nutrition changes, the exercise, the journaling, the therapy. None of it has moved the number. One to three hypnosis sessions later, she's sitting at a 2.  That's the pattern Jennifer Schlueter kept seeing with the women who came to her for her PhD research on endometriosis, and it points at something most of us were never taught to consider: that a physical symptom can have an emotional root cause, sometimes one that isn't even yours. In this conversation, we get into why naming your attachment style or your nervous system pattern in therapy doesn't always translate into actually changing your life, what's really happening in your brain during hypnosis, and why some of what shows up in a session traces back not to your childhood, but to your grandmother. Jennifer Schlueter is a hypnotherapist with a PhD in spiritual healing who helps people reach their health, wealth, and relationship goals through hypnosis. Born and raised in Germany, she had her own breakthrough in her very first hypnosis session and quit her job shortly after to travel the world. She's now a contributing author to The Integrated Bodies, where she writes about using hypnosis to access the subconscious patterns that keep showing up in the body. IN THIS EPISODE, YOU'LL LEARN: -What brainwave state hypnosis actually puts you in, and why it's the same state your body naturally passes through every single night. (00:05:45 - 00:06:20) -Why you can understand your attachment pattern and your nervous system completely and still not be able to change your life, and what's missing from that picture. (00:10:50 - 00:12:45) -How a client with a year of chronic back pain had it resolve after a single session, and what that reveals about where pain actually lives. (00:20:45 - 00:21:05) -Why more than 80% of autoimmune conditions show up in women, and what Jennifer found in common among her endometriosis clients that conventional medicine never asks about. (00:16:20 - 00:19:00) -What it means to find your grandmother's trauma stored in your own body, and how that gets released. (00:19:50 - 00:20:25) -The three places Jennifer says an emotional root cause can come from, and why your childhood is only one of them. (00:18:20 - 00:18:35) -What to actually expect walking into a hypnosis session for the first time, whether you do it in person or from your own couch. (00:09:40 - 00:10:30) RESOURCES MENTIONED Jennifer Schlueter Website: www.mindyoursubconscious.com Jennifer Schlueter Instagram: www.instagram.com/dr.jenniferschlueter CONNECT AND SUPPORT THE SHOW This is the fourth in a series of interviews with the women contributing to The Integrated Bodies, so follow the podcast to get the rest as they come out. If this conversation was useful to you, the most helpful thing you can do is rate and review the show and share it with someone who needs it.

  5. 29 Sept

    The Integrated Bodies Series: What the Biopsychosocial Model of Pain Actually Means for Your Body, with Jess Mather

    A woman in her 30s had already been told she needed knee surgery. Getting it scheduled in Canada was going to take too long, so she was looking at flying to a clinic in Pennsylvania and paying close to $10,000. Before any of that, she started working with Jess Mather on what's called prehab. Jess never told her she'd avoid the operating room but instead she did slow, paced strength and movement work with her, session by session. And guess what, the surgery never happened. Jess didn't start out planning to work this way. Early in her career, in a physical therapy setting, she was trained to push a tough, previously shot patient into painful knee extension after a total knee replacement and watched him cry. That moment stuck with her, and she built her entire practice around never doing that to another person. What she developed instead is something she calls the PPP method, a way of looking at pain through the psychological, physiological, and physical pieces that are almost always tangled together, and that's the backbone of this conversation. Jess Mather is a strength and rehab professional and telehealth practitioner who has run her own virtual practice for over a decade, working mostly with clients carrying chronic pain and chronic conditions like chronic fatigue, helping them rebuild both strength and trust in their body's own resiliency. IN THIS EPISODE, YOU'LL LEARN: - The three-part PPP method Jess uses with every client, and the one-sentence reframe she teaches people to use instead of asking "what if this never gets better." (00:05:40 - 00:09:15) - Why checking and re-checking whether the pain is "still there" can actually make it worse, and what Jess tells clients to do instead. (00:12:30 - 00:14:10) - The full story of the client who avoided a $10,000 surgery and a flight to another country, and what her sessions with Jess actually looked like. (00:17:05 - 00:20:45) - Why a man who moved beautifully on every physical assessment was still in pain, and what changed in just two sessions once the conversation shifted. (00:24:20 - 00:27:50) - The reason Jess believes moving at the pace of the body is always faster in the long run, even when it looks slower at first. (00:29:10 - 00:31:00) - How her six-week virtual coaching program works, and what it actually takes to go from barely walking to kettlebell swings and loaded squats. (00:33:15 - 00:36:40) RESOURCES MENTIONED Jess Mather's TEDx Talk: https://www.youtube.com/watch?v=SAWnsetR8FA Jess Mather's Website: https://rebuildingbody.com Jess Mather's Instagram: https://www.instagram.com/liverehabited/ CONNECT AND SUPPORT THE SHOW This is the third in a series of interviews with the women contributing to The Integrated Bodies, so follow the podcast to get the rest as they come out. If this conversation was useful to you, the most helpful thing you can do is rate and review the show and share it with someone who needs it.

  6. 22 Sept

    The Integrated Bodies Series: How Gina Marie Boyd Survived Burnout to Build a Whole-Person Health Framework

    Gina Marie Boyd was president of a company managing an IPO when her life fell apart. A few weeks earlier, a woman she'd met by chance in a coffee shop had told her, "I'm in AA. If you ever need anything, call me." Driving home after her lowest point, Gina had one clear thought: I'm not going to survive the next one. That's when she reached for the number. What came next wasn't a straight line to wellness. It was two years in sweatpants reading everything she could find on spirituality, Ayurveda, neuroscience, and integrative medicine, because none of the professionals she saw were looking at the whole picture. Her doctor checked her labs without asking about stress. Her therapist and psychiatrist diagnosed her without asking about her diet or lifestyle. She was living inside all of it at once, and no one was treating her like a whole person. She eventually went back to school and is now an integrative health practitioner, finishing a PhD in transpersonal counseling, and a contributor to the upcoming Integrated Bodies book. This conversation is about what she built instead: Realign, a whole-person framework that looks at body, mind, and meaning together. It's also about why your nervous system doesn't care about your ten-minute meditation if the other twenty-three hours and fifty minutes of your day are chaos. We get into the three questions Gina uses to get underneath a symptom, why some very common symptoms aren't normal just because they're common, and what it means to stay in the room at your doctor's appointments and take an active part in your own care.   IN THIS EPISODE, YOU'LL LEARN: The three questions Gina asks before treating any symptom as a fixed diagnosis, and why skipping them means you outsource your own body to someone else's guess. (00:06:10 - 00:08:40) Why your nervous system isn't regulated by the meditation you did this morning, but by the other twenty-three hours and fifty minutes you didn't think about. (00:14:20 - 00:17:05) The real reason Western medicine splits mind from body, and what a 17th-century mathematician's deal with the Catholic Church has to do with your last doctor's visit. (00:19:30 - 00:22:15) What happened when Gina stopped treating every text and email as an emergency, and why that one change mattered more than any supplement. (00:17:40 - 00:18:50) How to tell if your doctor relationship is a red flag, and what it actually looks like to ask for something different instead of settling. (00:25:10 - 00:27:00) Why Gina sometimes tells clients who want ayahuasca to wait, and what "less is more" means when someone is reaching for the most extreme option available. (00:33:15 - 00:35:00)    RESOURCES MENTIONED Gina Marie Boyd: https://www.ginaruccione.com/    CONNECT AND SUPPORT THE SHOW This is the second in a series of interviews with the women contributing to The Integrated Bodies, so follow the podcast to get the rest as they come out. If this conversation was useful to you, the most helpful thing you can do is rate and review the show and share it with someone who needs it.

  7. 15 Sept

    The Integrated Bodies Series: Integrative Practitioners, One Book, and What They're Trying to Support, with Jess Verrill

    There's a component of what you know about your own body that no lab test and no expert can hand you. That's one of the things Jess Verrill says in this conversation, and it reframes self-advocacy in a way that isn't adversarial toward medicine at all. We get into why a one-size-fits-all blueprint fails in health for the same reason it fails in business and relationships, and why more information has never been the thing that was missing. We also talk about what to do when something isn't resolving and you're still not getting answers, and why looking for something else doesn't just mean finding another doctor in the same specialty. Jess spent years navigating her own health issues and those of the people she loves, and got frustrated with how siloed the systems are. That frustration, paired with a background in health and wellness and two decades studying energetics, led her toward collaborative publishing, where she brings groups of women together to share what they know. She now works primarily with women who have lived something worth writing down and can't yet see the value in it, helping them articulate what they already know and find the thread running underneath it. Jess Verrill is a USA Today bestselling author, publishing strategist, and founder of House of Indigo, where she helps women turn their ideas, expertise, and lived experience into powerful bodies of work. She specializes in the intersection of authorship, publishing, visibility, and legacy, helping women articulate what they know and position it in a way that creates lasting authority. IN THIS EPISODE, YOU'LL LEARN: Why a one-size-fits-all blueprint fails in health the same way it fails in business and relationships, and why two people with the same diagnosis can need completely different things. (00:05:15 - 00:07:55) The question Charis asks when someone brings her a lab result, and why so many people go quiet instead of answering it. (00:08:35 - 00:09:25) What to do when something isn't resolving: why looking for something else may mean a different lane entirely, not another doctor in the same one. (00:09:30 - 00:10:40) Why the most exceptional clinicians are the ones who know enough to relax into instinct, and what the opposite looks like from the patient's chair. (00:26:24 - 00:27:32) The look-back exercise Jess gives every client who believes they have nothing worth saying: who were you three years ago, what have you overcome, and what were you wishing for then that you already have now. (00:30:44 - 00:32:30) RESOURCES MENTIONED House of Indigo: https://www.houseofindigocollective.com Jess Verrill's Published Books: Amazon CONNECT AND SUPPORT THE SHOW This is the first in a series of interviews with the women contributing to The Integrated Bodies, so follow the podcast to get the rest as they come out. If this conversation was useful to you, the most helpful thing you can do is rate and review the show and share it with someone who needs it.

  8. 9 Sept

    Foundations Series, The Hormone Hierarchy: Why Cortisol and Insulin Come First

    If you've been prescribed thyroid medication or hormone replacement therapy, watched your labs move to where your doctor wanted them, and still felt exactly the same — this episode explains why. The short version: those hormones sit downstream of the ones your body actually prioritizes, and if the upstream problem isn't addressed, the medication has nothing to work with. This solo episode is the one I've been promising for several episodes, and I held it until I could frame it the right way. We're not doing a list of every hormone and what it does. We're doing the bird's-eye view: your hormones are one interconnected system, your body ranks them in a strict priority order, and the things at the top of that list — your nervous system, your cortisol, your insulin — decide what's left over for your thyroid and your sex hormones. I walk through the cortisol awakening response and why morning sunlight matters more than any supplement, how chronically elevated cortisol blocks your T4 to T3 conversion, why dysregulated blood sugar quietly shuts down sex hormone production, and the roles your liver and gut microbiome play in clearing estrogen so it doesn't recirculate. I also name the everyday physiological stressors that make your nervous system read "unsafe" — and none of them are what most people expect. If you take one thing from this: don't play Whac-A-Mole with individual hormones. Start upstream. Start with one thing. IN THIS EPISODE, YOU'LL LEARN: Why hormone replacement therapy and thyroid medication can normalize your labs without changing how you feel, and what that tells you about where the real problem is. (00:02:39 - 00:05:04) How the body's hormone priority order actually works: nervous system first, then cortisol and insulin, with thyroid and sex hormones as conditional, negotiable, and the first to be sacrificed. (00:05:04 - 00:06:07) What the cortisol awakening response is, why morning sunlight within an hour of waking reinforces it, and what the downstream cascade sets in motion. (00:06:07 - 00:07:06) Why chronically elevated cortisol impairs the conversion of inactive T4 into active T3, and why "normal" TSH and T4 labs can hide the problem entirely. (00:07:34 - 00:08:29) How chronic high insulin limits how much estrogen and testosterone your cells can actually use, and what that means for energy, libido, cycles, and fertility. (00:08:29 - 00:10:22) The role of liver function in estrogen metabolism, why poorly cleared hormones recirculate instead of leaving the body, and why that makes adding more hormone a bad idea. (00:10:22 - 00:10:54, 00:16:46 - 00:18:26) The everyday physiological inputs that make your nervous system read unsafe — irregular circadian rhythm, inadequate nutrition, lack of movement, eating late, fasting while already stressed — none of which are what people usually mean by "stress." (00:11:29 - 00:12:54) Why circadian rhythm is the first place to start with cortisol, and why most people never need the cortisol supplements at all once that's in place. (00:20:04 - 00:20:59)     RESOURCES MENTIONED Health Foundations Assessment: https://foundations.primetonourish.com CONNECT AND SUPPORT THE SHOW Subscribe to the podcast for upcoming episodes on nutrition, digestion, nervous system regulation, and circadian health. To begin identifying your own healing priorities, visit Prime To Nourish (https://primetonourish.com/) and take the Health Foundations Assessment (https://foundations.primetonourish.com/).

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About

Harness Your Health: Rebuilding Health from the Ground Up is a podcast for individuals and practitioners who feel overwhelmed by conflicting health advice and frustrated by approaches that focus on symptoms instead of systems. Hosted by former oncology nurse and holistic nutrition practitioner Charis Sederberg, this show helps listeners step back from quick fixes and rebuild health through foundational practices that support how the body is designed to heal. Through a balanced lens that bridges conventional medicine and holistic nutrition, each episode offers clarity, context, and practical steps to help you become the builder of your own wellness.

Information

  • Creator
    Charis Sederberg
  • Years Active
    2026
  • Episodes
    32
  • Rating
    Explicit
  • Show Website
    Harness Your Health