Living Simpler with Amy Mewborn

Amy Mewborn
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Welcome to Living Simpler — the podcast for high-achieving women who are doing all the "right" things but still feel tired, bloated, burned out, and wondering, "What the heck happened to me?" Hosted by Amy Mewborn, former finance executive turned wellness entrepreneur, TEDx speaker, bestselling author, and certified Integrative Health Practitioner, this show is your weekly invitation to step out of survival mode and into the life and health you actually want. Each episode breaks down the confusing, overwhelming world of health, hormones, metabolism, and mindset — with real, actionable tips to help you boost energy, balance your hormones, reduce inflammation, and finally feel like yourself again. If you've ever felt like you're doing everything "right" but your body just isn't cooperating — this podcast will help you uncover what's really going on underneath the surface… and what simple shifts will actually move the needle. ✨ Life gets to feel simple. ✨ Healing gets to feel doable. ✨ And YOU get to feel like yourself again. Subscribe now and join Amy every week for honest conversations, expert guidance, and a whole lot of encouragement to take your power back — one simple step at a time.

  1. HEAT SHOCK PROTEINS: THE SCIENCE BEHIND SAUNA BENEFITS

    2D AGO

    HEAT SHOCK PROTEINS: THE SCIENCE BEHIND SAUNA BENEFITS

    HEAT SHOCK PROTEINS: THE SCIENCE BEHIND SAUNA BENEFITS EPISODE SUMMARY In this episode, Amy Mewborn takes listeners on a deep dive into one of the most underutilized therapeutic tools available: sauna therapy. Beyond the surface-level understanding of sweat and relaxation, this episode reveals the sophisticated science of how heat exposure activates heat shock proteins, stimulates cellular detoxification, and supports the body's natural healing mechanisms. Amy shares her personal journey with sauna therapy and how it became transformational in managing burnout, inflammation, and chronic exhaustion. Throughout the episode, she breaks down the physiology of sauna benefits, explores different types of heat therapies, reveals common mistakes that undermine results, and provides a practical five-step protocol for safely and effectively incorporating sauna into a comprehensive detoxification practice. This is essential listening for anyone interested in using heat therapy strategically for lasting health transformation, not just temporary wellness trends. KEY TOPICS DISCUSSED The Physiology of Heat Exposure How the body responds immediately and intelligently to heat exposure Increased heart rate and blood vessel dilation as circulation amplifiers The role of the lymphatic system in waste management and how sauna activates lymphatic flow Understanding hormetic stress and why sauna-induced stress strengthens rather than damages the body Heat Shock Proteins: The Cellular Game-Changer What heat shock proteins are and why they matter for longevity and resilience How heat shock proteins repair damaged proteins, protect mitochondria, and reduce oxidative stress The connection between cellular stress response and improved immune function Research findings on heat shock proteins and their role in cellular protection Sauna as a Detoxification Tool The truth about sweat as a detox pathway: eliminating fat-soluble toxins like BPA, phthalates, cadmium, lead, and mercury Why sweating alone isn't enough without supporting the liver, lymph, kidneys, skin, and gut The importance of "drainage support" for effective toxin elimination How to avoid retoxification through strategic hydration and liver support Traditional Dry Sauna vs. Infrared Sauna Traditional Dry Saunas: Operating at 180-200°F, excellent for cardiovascular support and intense detox (best for already-stable systems) Infrared Saunas: Operating at 110-140°F with three primary wavelengths: Near-infrared (NIR): Supports mitochondrial function and skin health Mid-infrared (MIR): Great for circulation and pain relief Far-infrared (FIR): Targets deeper tissues, joints, and internal detox pathways Why infrared is gentler and more accessible for people with chronic illness, fatigue, or nervous system dysregulation Timing Your Sauna Practice Morning sessions: Energizing and supporting lymphatic flow (a natural coffee alternative) Afternoon sessions: Supporting recovery and inflammation reduction after movement Evening sessions: Transitioning into parasympathetic mode and promoting deeper sleep The power of consistency over intensity: rhythm matters more than duration Common Mistakes That Undermine Results Doing too much, too soon: Overexposure to heat can stir up toxins faster than the body can eliminate them, causing headaches, fatigue, and mood crashes Ignoring hydration and minerals: Critical electrolytes (sodium, potassium, magnesium) are lost through sweat and must be replenished Using sauna as a standalone strategy: True detox requires supporting the liver, gut, kidneys, skin, and lymphatic system Skipping recovery time: Healing requires rest after heat exposure, not immediate return to stimulation and stress The Recovery Imperative Why heat is a stressor (albeit a beneficial one) that requires rest to integrate benefits How parasympathetic practices post-sauna anchor the healing response The importance of nervous system regulation before, during, and after sauna sessions NOTABLE MOMENTS & RESEARCH REFERENCES The Laukkanen Study on Sauna & Mortality One of the most compelling findings in sauna research comes from a landmark study published in JAMA Internal Medicine (Laukkanen et al., 2015): Men who used sauna 4-7 times per week had a 40% lower risk of all-cause mortality compared to those who used it once a week Decreased risk of cardiovascular disease, stroke, and Alzheimer's disease in the long-term cohort This demonstrates that the benefits extend far beyond temporary relaxation—they reflect cumulative shifts in how the body processes inflammation and stress Reference: Laukkanen, J. A., et al. (2015). "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events." JAMA Internal Medicine, 175(4), 542-548. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724 Genuis Study on Toxins in Sweat Research on sweat composition reveals critical insights for detoxification: Certain toxins appear in higher concentrations in sweat than in urine or blood, suggesting that sweating may be a more efficient pathway for eliminating specific compounds This validates sweat as a genuine elimination route, not just a cooling mechanism Reference: Genuis, S. J., et al. (2011). "Human Detoxification of Perfluorinated Compounds." Journal of Environmental and Public Health. https://www.hindawi.com/journals/jeph/2010/984564/ Amy's Personal Sauna Journey Amy opens the episode with a vulnerable account of how she first used sauna intentionally during a period of burnout and unexplained inflammation. Key shifts she experienced: Reduced heaviness in muscles and deeper sleep quality Clearer, more alive skin Lifting of mental fog and improved energy capacity Sauna became a cornerstone reset practice in her healing protocol This personal narrative grounds the science in real-world application and demonstrates that sauna benefits extend across physical, emotional, and metabolic dimensions. THE FIVE-STEP SAUNA PROTOCOL Amy provides a practical, beginner-friendly approach to integrating sauna safely: Step One: Hydrate Before You Sweat Drink 16-20 ounces of filtered water with a pinch of sea salt or trace minerals This prepares your body for elimination and supports electrolyte balance during sweating Step Two: Start Small and Stay Consistent Begin with 10-15 minute sessions, 2-3 times per week Allow your body time to build heat tolerance and detox capacity Gradually increase duration only as you feel stronger and clearer (not depleted) after sessions Step Three: Support Your Drainage Pathways Ensure daily bowel regularity Support liver function with magnesium, NAC, and bitter greens Maintain light movement throughout the day to keep lymph flowing Remember: toxins must be able to exit the body, or sauna just stirs them up Step Four: Replenish After Your Session Drink mineral-rich fluids post-sauna Engage in parasympathetic practices: slow breathing, a cool shower, or gentle movement Allow your nervous system to transition from sympathetic stimulation back to rest-and-digest mode Step Five: Track Your Body's Response Keep brief notes after each session about sleep quality, energy, skin clarity, mood, and digestion These subtle shifts indicate your system is responding Let your body's feedback guide protocol adjustments KEY QUOTES & WISDOM "Heat shock proteins help repair damaged proteins, protect mitochondria, and reduce oxidative stress inside your cells. They're part of why sauna has been associated with longevity and improved immune function in long-term studies." "True detox isn't a juice cleanse or a one-week reset. It's the daily, minute-by-minute process your body undertakes to remove substances it doesn't need." "Your body doesn't heal in overwhelm. It heals in capacity. Start with short, consistent sessions—10 to 15 minutes, a few times a week. Build from there. Let your body tell you when it's ready for more. Not your ego. Not your protocol. Your body." "Water alone isn't enough. You need minerals to hold hydration in your cells and maintain cellular communication." "Healing isn't just what you do—it's how you do it. With respect. With pacing. And with the understanding that your body needs support, not force." "Sauna isn't a shortcut. It's a slow, steady path back to your body's intelligence. To resilience. To release. And to a rhythm that supports the life you actually want to live." WHAT YOU'LL LEARN ✓ The science behind heat shock proteins and why they're critical for cellular healing ✓ How sauna activates your body's natural detoxification systems at multiple levels ✓ The difference between traditional dry saunas and infrared therapy (and which is right for you) ✓ Why sweating alone isn't enough—and what you need to do to ensure toxins actually exit your body ✓ Common mistakes that make sauna less effective or even counterproductive ✓ A practical five-step protocol you can implement immediately, whether you're new to sauna or looking to optimize your practice ✓ How to time your sauna sessions for maximum benefit based on your goals ✓ Why recovery and nervous system regulation are just as important as the heat exposure itself RELATED LIVING SIMPLER PODCAST EPISODES While specific episode titles and numbers aren't mentioned in this transcript, this episode pairs well with Living Simpler content on: Detoxification protocols and supporting your body's elimination systems Lymphatic drainage and circulation support Nervous system regulation and parasympathetic practices Liver health and supporting your organs of detoxification Hormonal balance and how toxins impact endocrine function Sustainable wellness practices that honor your body's natural rhythms Explore more episodes at Living Simpler to build your complete detoxification toolkit. CALL TO ACTION Sauna therapy is a profound tool for reclaiming your health—but only when used with intention,

    16 min
  2. Healing From Mold Exposure: A 5-Step Protocol to Reclaim Your Health

    FEB 10

    Healing From Mold Exposure: A 5-Step Protocol to Reclaim Your Health

    I'll create comprehensive show notes for this episode. Let me first retrieve any additional context from the workflow. Perfect! I have the complete episode transcript. Now I'll create comprehensive, engaging show notes for "Healing From Mold Exposure" optimized for Libsyn, Spotify, and Apple Podcasts. Healing From Mold Exposure Living Simpler Podcast Episode Summary In this powerful and deeply personal episode, host Amy Mewborn shares her transformative journey from a terrifying health crisis to complete recovery—and how she discovered that mold exposure, not autoimmune disease, was the real culprit. What began in March 2023 as unexplained fatigue escalated into severe physical symptoms: swollen hands and ankles, debilitating brain fog, unexplained blood pressure spikes, and eventually a trip to the ICU with stroke-level blood pressure. After a year and a half of medical appointments, Amy received a diagnosis of MOG antibody disease—an autoimmune condition affecting the nervous system. But Amy knew something was missing from the picture. The turning point came when she discovered black mold in an Airbnb shower in Miami, just days after symptoms dramatically worsened. This discovery unlocked the entire puzzle: invisible mold exposure had been silently triggering a cascade of immune and inflammatory responses in her body. In this episode, Amy doesn't just share her story—she reveals the exact, science-backed protocol she used to safely clear mold toxins from her body and rebuild her health. Most importantly, she exposes the critical mistakes most people make during detoxification that actually make things worse, and provides a clear, five-step roadmap for anyone suspecting mold exposure. This is a must-listen episode for anyone experiencing unexplained chronic fatigue, brain fog, neurological symptoms, hormone disruption, or mysterious autoimmune-like responses—especially if traditional medicine hasn't provided answers. Key Topics Discussed The Hidden Danger of Mold: Why mold is far more dangerous than most people realize, and how it goes undiagnosed in traditional medicine Mycotoxins Explained: What mycotoxins are, which mold species are most toxic (Stachybotrys/black mold, Aspergillus, Penicillium), and how they affect mitochondrial function and immune regulation How Mold Triggers Autoimmunity: The connection between chronic mold exposure and autoimmune disease, including research on natural killer cells and T-cell dysfunction The Cascade of Mold Symptoms: Brain fog, neuroinflammation, memory loss, mood disturbances, chronic fatigue, hormone disruption, neurological symptoms, and vascular instability Why Traditional Detox Fails: The critical difference between detoxification and elimination, and why jumping into binders without proper preparation triggers Herxheimer reactions The Five-Step Mold Recovery Protocol: Step 1: Test Your Environment – IRMI and HERTSMI-2 testing for mold assessment Step 2: Support Drainage Before Detox – Hydration, lymphatic movement, liver support, bile flow optimization Step 3: Regulate Your Nervous System – Breathwork, cold exposure, sleep optimization, circadian rhythm restoration Step 4: Introduce Binders Strategically – Activated charcoal and bentonite clay used appropriately Step 5: Get Professional Support – The importance of mold-literate practitioners and community Lymphatic System Support Techniques: Hydration: 80-100 oz of filtered water daily with minerals Gentle rebounding and dry brushing Castor oil packs (3-4 times weekly) Daily gentle movement (walks, stretching, light yoga) Liver & Bile Support: N-acetylcysteine (NAC) for Phase 2 liver detoxification Liposomal glutathione Food-based bile supporters: beets, dandelion greens, arugula, bitter herbs Bitters and phosphocoline for gallbladder function Nervous System Retraining: Box breathing and extended exhale techniques Contrast showers for stress tolerance retraining Morning sunlight exposure Magnesium glycinate for sleep support Screen-free downtime for nervous system reset The Role of Emotional Processing: Journaling, allowing grief to move through, and reframing your relationship with your body Common Mold Recovery Mistakes: Starting binders too early without drainage support Assuming binders alone will solve the problem Ignoring environmental mold while trying to detox the body Following a one-size-fits-all protocol instead of personalizing Believing your body has failed you (shifting from shame to partnership) Why Mold Recovery Isn't One-Size-Fits-All: Individual genetics, immune profile, toxin load, and detoxification capacity all influence recovery The Nervous System Connection: How mycotoxins dysregulate the vagus nerve and HPA axis, keeping the body in chronic hypervigilance Notable Moments & Powerful Quotes Amy's Health Crisis: Amy shares the moment she realized something was seriously wrong—waking up unable to fit into her flip flops, looking at her swollen hands on her desk and not recognizing them as her own. She describes the terror of receiving an autoimmune diagnosis while in the ICU with stroke-level blood pressure. The Discovery: The pivotal moment when Amy found black mold in the Airbnb shower in Miami and finally understood why her body had been reacting so severely for over a year. Key Insights from Amy: "My body was not broken. It was reacting to a real ongoing threat, and when I understood that I could finally start to heal." "Detox is not the same as elimination. You can't just pull toxins out of the body without first ensuring your detox pathways are open and functioning." "More can be the very thing that stops healing in its tracks." "Mold isn't just a toxin problem. It's a nervous system problem too." "My body wasn't failing. It was protecting me. It was signaling that something was wrong even when the outside world didn't see it." "Healing from mold isn't linear. It responds to presence, to wisdom, to sequence—when the right systems are supported in the right order." "You're not broken. You're not too sensitive, you're not overreacting. Your body is responding to something real, and there are real tools to help you recover." The Science Behind Mold Exposure Amy explains the science with clarity: Mycotoxin Circulation: Mycotoxins don't stay localized in sinuses or lungs—they circulate throughout the body, bind to fat tissue, cross the blood-brain barrier, impair liver detoxification, and inflame the gut lining. Immune Dysregulation: Research has shown that chronic mold exposure impairs natural killer cell activity and dysregulates T-cell balance—both critical for immune defense. Mitochondrial Impact: Mycotoxins interfere with mitochondrial function, directly impairing your cells' ability to produce energy. Neurological Effects: Mold affects neurological pathways, contributing to memory loss, mood disturbances, and neuroinflammation. The Autoimmune Connection: In genetically predisposed individuals, mold exposure can "light a match under a genetically loaded immune system and trigger autoimmunity." Why This Episode Matters If you're experiencing: Chronic fatigue that doesn't improve with rest Unexplained brain fog or neurological symptoms Sudden swelling, joint pain, or vascular changes Autoimmune-like symptoms Hormone disruption Mood changes or anxiety without clear cause Immune instability ...and traditional medicine has let you down, this episode could be the missing puzzle piece. Amy's protocol is backed by both research and her own dramatic recovery, making it actionable and credible. Call to Action If you're resonating with Amy's story and ready to explore your own mold exposure and healing: ✨ Join the Living Simpler Collective – Access real protocols, real-time troubleshooting, and the community support that makes healing faster, safer, and more sustainable. https://living-simpler.com/collective/ ✨ Start with awareness – Test your environment, listen to your body's signals, and begin supporting your drainage pathways today. ✨ Work with a practitioner – Don't navigate this alone. A mold-literate coach or functional medicine practitioner can personalize your protocol. Resources & Links Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn   Additional Resources Mentioned IRMI Testing – Indoor air quality testing for mold assessment HERTSMI-2 Testing – Environmental mold testing Key Supplements: N-acetylcysteine (NAC) Liposomal glutathione Magnesium glycinate Activated charcoal (binders) Bentonite clay (binders) Phosphocoline (bile support) Foods for Bile & Liver Support: Beets Dandelion greens Arugula Bitter herbs Episode Tags #MoldExposure #MoldIllness #Mycotoxins #MoldToxicity #DetoxProtocol #AutoimmuneDisease #ChronicFatigue #BrainFog #LymphaticHealth #HolisticHealth #FunctionalMedicine #NervousSystemHealing #HealthRecovery #LivingSimpler #AmyMewborn This episode is a powerful reminder that your body isn't broken—it's signaling when something is wrong. Recovery is possible, healing is real, and you don't have to do it alone.

    15 min
  3. Choosing Your Intention and Word for the Year 2026 and the Question That Simplifies Everything

    FEB 3

    Choosing Your Intention and Word for the Year 2026 and the Question That Simplifies Everything

    I'll create comprehensive show notes for this episode. Let me structure this information according to your specifications. Ep 25 - Choosing Your Intention and Word for the Year 2026 and the Question That Simplifies Everything Episode Summary In this foundational episode, host Amy Mewborn dives deep into her personal intention-setting process for 2026, centered around one powerful word: simpler. Rather than pursuing resolutions focused on productivity or self-improvement, Amy shares a refreshingly honest perspective on reducing complexity in all areas of life—from business operations to daily habits. She introduces the transformative question that has become her North Star for decision-making: "Does this nourish me?" This episode serves as both a personal manifesto and a practical guide for listeners seeking to simplify their own lives without sacrificing growth or ambition. Key Topics Discussed The Power of Choosing One Word: Why "simpler" (not "smaller" or "slower") became Amy's guiding principle for 2026 The Nourishment Question: How asking "Does this nourish me?" replaces guilt with clarity in decision-making Complexity as Hidden Cost: Understanding how unchecked complexity drains energy, presence, health, and joy Ins and Outs Framework: Practical systems of support that make it easier to say yes to what nourishes you and no to what drains you Health-Centered Habits: Movement practices: Pilates, weights, and daily outdoor walks Sleep as non-negotiable foundation Nutrition optimization with emphasis on protein Circadian rhythm support through morning light exposure Environmental simplification (natural fabrics, clean water, red light therapy) What to Release: Excessive screen time, unnecessary commitments, toxic beauty products, fragrance toxins, LED light exposure, obligation-based decisions Simplifying Business Operations: Using automation and AI intentionally, hiring support, creating templates, and setting boundaries around screen time Simpler ≠ Smaller: Clarifying that simplicity is about intentionality, not restriction Sustainable Success: Building systems that support your life rather than compete with it The Practice of Simplicity: Understanding that simpler is an ongoing series of small, quiet choices—not something you achieve once Notable Moments & Insights "Complexity disguised itself as growth." Amy reveals how more platforms, tools, subscriptions, and offers felt like progress but actually created unsustainable demands on her energy and presence. The Transformative Question: "Does this nourish me? Not, is this impressive? Not, will this make other people happy? Not, does this look good on paper?" This single question removes guilt and replaces it with clarity, making it easier to honor boundaries and make aligned decisions. On Support & Self-Respect: "I am allowing myself support in this season, hormone support, lymphatic support tools like Red Light, not because something is wrong with me, but because I respect my body enough to help it. I am not interested in struggling just to prove that I can." Reframing Simplicity: "Simpler does not mean your life gets smaller. It does not mean you stop wanting more. It means you get more intentional about what you allow in." Relief as Your Guide: "Letting those things go did not feel restrictive. It felt like relief, and that is how I know I am on the right path." Business Updates & New Projects Coming Amy shares exciting developments in her work, all built around the same nourishment philosophy: The Living Simpler Collective - A community space for women seeking health support without overwhelm; guidance, community, and tools designed to make life and health feel easier The Living Simpler App - Coming soon with simple goals, simple habits, simple tracking, and simple support; designed to consolidate health and self-awareness in one calm space rather than across a dozen apps Fitness Marketing Made Easy - A program designed to help studio owners streamline their marketing strategies without added complexity, allowing them to focus on clients and life Studio in A Box - Continuing work helping women open profitable, aligned studios without burning out Raya Coaching - Maintaining real-person, real-body coaching connections alongside digital systems Amy's Personal Investment: She notes that she's invested tens of thousands of dollars and hundreds of hours into building these systems so her clients don't have to, reflecting her commitment to practical simplicity. Practical Takeaways for Listeners ✨ Your "Ins" (What to Embrace): Regular strength training (Pilates, weights) Daily outdoor movement Morning light exposure for circadian rhythm support Consistent, early bedtime Adequate protein daily Meal prep for future-you support Natural fiber clothing and bedding Clean water and hydration Intentional support tools (lymphatic massage, red light therapy, HRT when appropriate) ✨ Your "Outs" (What to Release): Excessive screen time All-day computer work without breaks Late nights and sleep disruption Prioritizing work over body health Synthetic fabrics and toxins Chemical-laden skincare and fragrance LED lights late in the evening Late dinners competing with sleep Obligation-based yes answers System overcomplication The Central Philosophy Amy emphasizes that this episode is not about perfectionism or dramatic life overhauls. Instead, it's about: Listening closely to what your body and nervous system are telling you Paying attention to what gives energy vs. drains it Choosing intentionally rather than by default or obligation Building slowly with more space, support, health, and presence A Message of Permission & Wisdom Amy concludes with powerful affirmations for listeners: "You are not behind." "If you are craving a simpler life, you are not failing." "If you need things to feel easier, wanting simplicity is not a weakness. It is wisdom." She challenges listeners with reflection questions: "What does simpler mean to you?" and leaves them with the recurring question to apply to every decision: "Does this nourish you?" Resources & Links Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Subscribe to The Living Simpler Podcast for more conversations on building health, presence, and intentional living without overwhelm. New episodes drop weekly.

    15 min
  4. Functional Health, Bioindividuality & Creating a Low-Tox Lifestyle with Erin Trier

    JAN 27

    Functional Health, Bioindividuality & Creating a Low-Tox Lifestyle with Erin Trier

    In this enlightening conversation, host Amy Mewborn sits down with functional health coach and wellness entrepreneur Erin Trier to discuss the transformative power of functional health and bioindividuality. Erin shares her personal health journey—from being an athlete and fitness enthusiast to struggling with debilitating anxiety, low energy, and postpartum challenges that traditional medicine couldn't address. Through her exploration of functional health, Erin discovered that the conventional "eat less, work out harder" mentality doesn't work for everyone, especially as women navigate hormonal changes in their 30s, 40s, and beyond. This episode challenges the one-size-fits-all approach to health and offers practical, actionable advice for women ready to take control of their wellness. KEY TOPICS DISCUSSED The Limitations of Traditional Medicine: How conventional healthcare is reactive and symptom-focused rather than proactive and root-cause oriented Bioindividuality: Understanding that every person's body is unique and requires personalized health protocols based on their individual physiology, genetics, lifestyle, and environment The Hormone Health Gap: Why traditional doctors often miss critical hormone testing (cortisol, sex hormones) and how this affects women's health, energy, and metabolic function Lab Testing: Normal vs. Optimal: The crucial difference between conventional "normal range" lab results (measured against sick populations) and functional health's "optimal range" testing The Midlife Health Transition: Why strategies that worked in your 20s and 30s often fail in your 40s and 50s, and how to adapt your health approach accordingly The Stressed-Out Woman Narrative: Breaking free from the "do more, try harder, grind forever" mentality that drains energy and disrupts hormonal balance Nervous System Health: How chronic stress and the sympathetic "fight or flight" state impacts weight, symptoms, and overall wellness Low-Tox Living: Practical, non-overwhelming ways to reduce toxic exposure through personal care products, home cleaning products, and environmental factors Endocrine Disrupting Chemicals (EDCs): How everyday products affect hormone health, especially in young girls entering puberty Functional Health vs. Siloed Specialties: Why a "spider web" view of the body (where all systems are interconnected) is essential for true healing NOTABLE GUESTS & KEY MOMENTS Guest: Erin Trier Functional Health Coach | Wellness Educator | Advocate for Women's Health Erin brings over 12 years of coaching experience and deep expertise in functional health and bioindividuality. A mother of four, Erin's passion for personalized health comes from her own transformative journey and her commitment to supporting her son, who has Tuberous Sclerosis Complex (TSC), a rare genetic disorder. Her mission is to normalize conversations around health, especially for women in the midlife season, and to equip women with the knowledge to make empowered health decisions. Key Moments & Quotes: Erin's Health Crisis: "I was walking around with a weighted blanket...I had no energy, very low motivation, and it felt like who I was and what I had always known of myself to show up in my life was not there anymore." The Turning Point: After her fourth pregnancy, Erin realized that everything she'd been doing to maintain her health was no longer working, prompting her to dive into functional health education. The Body as a Spider Web: Erin's powerful analogy that the body is interconnected—"nothing happens in isolation. The body is a spider web and all of our organs are working together." Breaking the "Sick People" Lab Standard: Amy's revelation: "When you go to a traditional doctor and run a lab, you are being measured against all the other people that ran that lab in the traditional medical space...you are being measured in the normal range against other sick people, not against what's optimal." The "Whiny Woman" Label: The discussion references Dr. Sarah Gottfried's experience where perimenopause and hormone-related symptoms were dismissed as "WW" (whiny woman) in medical settings. Amy's Cardiologist Story: Amy shares how she visited a cardiologist for 18 months with elevated blood pressure, but they never ran hormone labs—missing that estrogen depletion was the root cause. Information Overload Warning: The hosts discuss how social media and influencer culture lead women to take 30-40 supplements daily without understanding their actual needs, spending hundreds of dollars monthly on ineffective supplementation. Perimenopause Starts Early: Erin reveals that women can start entering perimenopause as early as their mid-30s—much earlier than most realize. The Scented Candle Awakening: A powerful moment when Erin's husband walked into a room with conventional cleaning products and immediately got a headache, illustrating how toxic many everyday products are. Generational Impact: Erin's commitment to teaching her two daughters about clean products and hormone health, hoping to break the cycle of uninformed health decisions. BOOK RECOMMENDATION MENTIONED 📖 "Good Energy" by Dr. Casey Means Amy highly recommends this book as it explains from an allopathic medicine viewpoint how the medical system is structured and why a siloed, specialty-focused approach misses the bigger picture of whole health. ERIN'S EXPERTISE & OFFERINGS Functional Health Coaching for women in midlife Bioindividual Health Protocols based on targeted lab data Podcast: Available on her website with health education content Blog & Resources: Cleaner brand recommendations, product swaps, and functional health strategies ACTIONABLE TAKEAWAYS FOR LISTENERS ✅ Get Comprehensive Lab Work: Move beyond basic metabolic panels to include cortisol testing, full thyroid panels, sex hormones, inflammation markers, and iron/ferritin levels to understand your unique physiology. ✅ Challenge Old Narratives: If your old health strategies aren't working, it's not a failure—it's an evolution. Ask yourself: "What do I need NOW?" ✅ Start with Product Swaps: Choose one room or one product category (laundry detergent, skincare, etc.) and slowly replace with cleaner alternatives as you run out of current items. ✅ Prioritize Rest & Recovery: Stop the "grind harder" mentality. Your body needs fuel, rest, stress management, and boundaries to thrive—especially during hormonal transitions. ✅ Get Educated Before Your Doctor's Appointment: Equip yourself with functional health knowledge so you can ask informed questions and make empowered decisions. ✅ Understand Your Hormone Health: Request testing for estrogen, progesterone, testosterone, and cortisol—these critically affect metabolism, stress response, blood pressure, and mood. ✅ Create a Sustainable Plan: A perfect plan you can't stick to is worse than an imperfect plan you can maintain. Health protocols should fit YOUR life, not the other way around. CONNECT WITH ERIN TRIER facebook.com/ektrier instagram.com/erinktrier youtube.com/@erinktrier   LIVING SIMPLER RESOURCES & LINKS 🏥 Free Living Simpler Health Resources: https://living-simpler.com/resources 📸 Follow Amy on Instagram: @amymewborn 🛒 Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn

    40 min
  5. How to make yourself unrecognizable in just 6 months with your best goals, habits, and routines

    JAN 6

    How to make yourself unrecognizable in just 6 months with your best goals, habits, and routines

    I'll create comprehensive show notes for this episode. Let me first retrieve the podcast source information from the previous step to ensure I have all the context I need. Perfect! Now I have all the information needed. Let me create comprehensive, engaging show notes for this episode. How to Make Yourself Unrecognizable in Just 6 Months with Your Best Goals, Habits, and Routines EPISODE SUMMARY Imagine what your life could look like six months from now if you actually stuck to your intentions instead of abandoning them by February like 80% of people do. In this transformative episode, Amy Mewborn explores the science of habit formation and reveals the practical, actionable framework that separates the 20% who achieve lasting transformation from the rest. This isn't about motivation, willpower, or being "tougher." It's about understanding how your brain actually works—the neuroscience behind habit formation, the role of dopamine, neuroplasticity, and identity-based behavior change. More importantly, Amy shares a step-by-step system to design your life so that consistency becomes natural instead of a daily battle. Whether you're struggling to keep New Year's resolutions or looking to create sustainable lifestyle changes, this episode provides the blueprint you need to finally follow through and become the person you've been visualizing. KEY TOPICS DISCUSSED The Brain Science of Habit Formation: How your brain conserves energy by moving behaviors from conscious effort (prefrontal cortex) to automatic behavior (basal ganglia) Why old habits feel "hard-wired" and how this same mechanism creates new habits The concept of neuroplasticity: your brain is not fixed; neural pathways can be rewired Understanding Dopamine & Motivation: Dopamine is the "motivation molecule," not the pleasure chemical Dopamine spikes when you anticipate a reward, not when you receive it Why phone scrolling, sugar, and impulsive behavior feel addictive despite not making us happier How chasing quick dopamine hits can make real life feel dull by comparison The Cue, Routine, Reward Loop: How deliberate design of these three components builds new neural pathways Why this approach is more effective than relying on willpower alone Real-world examples of designing effective habit loops Identity-Based Habits vs. Behavior-Based Goals: Identity precedes behavior: "I'm a person who moves my body daily" vs. "I need to work out more" How identity-based language rewires subconscious beliefs Why this approach drives consistency far more reliably than intentions Intrinsic vs. Extrinsic Motivation: Why external rewards (looking good, avoiding shame) fade quickly How value-driven, purpose-aligned motivation sustains action long-term The power of connecting goals to your deepest "why" Environment Design & Friction: Why intentions alone are insufficient—environment shapes behavior Practical strategies for removing friction from desired habits How adding friction to unwanted habits (phone passcodes, distance from temptations) cuts usage dramatically The power of visibility: water bottles, books, cut vegetables in plain sight The 66-Day Rule: Research showing it takes an average of 66 days of consistent repetition for a behavior to become automatic Why consistency over time matters far more than intense bursts of effort The importance of celebrating small wins and internal rewards Building Accountability & Community: How social support dramatically increases success rates Why we are "social creatures" whose behaviors are shaped by our circles The importance of finding accountability partners and supportive communities THE SIX-STEP SYSTEM FOR LASTING TRANSFORMATION Amy breaks down a practical, actionable framework you can implement immediately: Define Your Vision (Vivid Detail): Write down exactly what your life looks like in six months—wake-up time, meals, movement, stress management, relationships, self-talk, body image Identify Your Deep "Why": Go beyond surface-level answers. If you want to lose weight, is it really about the number on the scale, or about energy for your kids, confidence in relationships, or living long enough to see grandchildren graduate? Choose ONE Habit: Focus creates results. Select one habit aligned with your vision and why, then design the cue, action, and immediate reward Celebrate Small Wins: Recognize each follow-through. Internal rewards (satisfaction, accomplishment, positive self-talk) create dopamine spikes that reinforce the loop more than external validation Build Your Support System: Find an accountability partner, friend, coach, or community. Being part of a group that reflects who you want to become dramatically increases follow-through Be Patient & Consistent: Remember that setbacks are part of the process. Consistency over perfection is what builds lasting change NOTABLE QUOTES & STATISTICS Key Statistics: 80% of people abandon their New Year's intentions by early February Only 20% of people follow through long enough to experience real transformation It takes an average of 66 days of consistent repetition for a new behavior to become automatic Reducing start-up friction nearly doubles compliance Accountability increases success rates dramatically Powerful Quotes from the Episode: "You don't rise to the level of your goals; you fall to the level of your systems." — James Clear, Atomic Habits "Real change happens when you move from trying to do something to becoming the kind of person who naturally does that thing. Identity precedes behavior." "Willpower alone is like using muscle strength where what's actually needed is structural change — and muscles get tired." "Dopamine isn't the pleasure chemical most people think it is. It's the motivation molecule. Dopamine spikes when you anticipate a reward, not when you get one." "You are not stuck. Your brain can change. Your habits can change. Your life can change. The future you is already possible — it just needs your consistent action to become your present reality." WHY THIS EPISODE MATTERS If you've ever felt like a failure because your resolutions didn't stick, or if you've blamed yourself for "lack of discipline," this episode will reframe everything. Amy explains that failure isn't a character flaw—it's often because we've never been taught how change actually works. This episode is perfect for: Anyone setting goals for 2026 People who've tried and "failed" at habit change before Anyone interested in the neuroscience behind behavior change Those looking to finally experience lasting transformation People struggling with phone addiction, eating habits, exercise routines, or sleep patterns Anyone who wants practical, science-backed strategies they can implement immediately MEMORABLE MOMENTS Amy's powerful opening visualization: Imagining your life six months from now with clarity, energy, peace, and confidence The reframe on dopamine: It's not about pleasure—it's about anticipation and motivation The neuroplasticity insight: Your brain is plastic, not fixed—habits can be rewired Practical environment design examples: water bottles, books on pillows, cut vegetables visible in the fridge The identity shift: How labeling yourself as "a healthy eater" vs. "someone trying to eat healthier" creates entirely different decision-making The James Clear quote that ties it all together: Your systems determine success, not your goals Amy's empowering closing: "You're becoming that future version of you right now with every choice you make" PRACTICAL TAKEAWAYS YOU CAN USE TODAY Lay out your workout clothes the night before to reduce friction and increase morning exercise compliance Put a water bottle where you see it all day to make hydration the path of least resistance Layer new habits onto existing routines (morning coffee = journaling trigger) to leverage existing cues Turn off phone notifications and remove apps from your home screen to add friction to scrolling Write down your vision in vivid detail rather than vague wishes Define your intrinsic "why" before choosing which habit to build Track daily progress to create reward signals for your brain Find one accountability partner rather than trying to go it alone Celebrate internal rewards (satisfaction, confidence, energy) not just external ones CALL TO ACTION You have the science, the framework, and the strategies. Now it's time to take action. This year doesn't have to be like the last one. You can be part of the 20% who experience real transformation. Here's what we'd love for you to do: Pick ONE habit from this episode and commit to designing it using Amy's framework Share your vision: Tell us in the comments what your life looks like six months from now. What does future you look like? Subscribe & Share: If this episode resonated with you, subscribe to Living Simpler on Spotify, Apple Podcasts, or Libsyn and share it with someone who needs to hear this message Leave a Review: Your reviews help others discover the podcast and join the community of people committed to real change Follow Amy on Instagram: For daily inspiration, habit-building tips, and community support, follow along at @amymewborn RESOURCES & LINKS Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Favorite Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Recommended Reading: Atomic Habits by James Clear (featured in this episode) Ready to become unrecognizable in six months? The transformation starts with a single consistent choice, repeated over time. Your future self is already cheering you on. 🎯

    18 min
  6. SETTING YOUR GOALS AND ROUTINES FOR YOUR BEST 2026 YET - PART 2: YOUR EVENING ROUTINE

    12/30/2025

    SETTING YOUR GOALS AND ROUTINES FOR YOUR BEST 2026 YET - PART 2: YOUR EVENING ROUTINE

    Episode Summary In this enlightening continuation of Amy Mewborn's two-part series on goal setting and routines, she dives deep into one of the most overlooked—yet critical—elements of personal transformation: your evening routine. While Part 1 focused on building a powerful morning routine with the SIMPLER method, Part 2 reveals why an intentional evening routine is just as important (and some might argue, even more crucial) for achieving your goals and maintaining your health. Amy challenges the prevailing narrative that burnout comes from busy days. Instead, she shares a powerful truth: most burnout doesn't come from busy days—it comes from never fully ending the day and stopping to rest. Through compelling research, personal client stories, and actionable insights, this episode teaches listeners how to build a LIVING evening routine that signals your nervous system it's safe to rest, enabling real recovery and sustainable goal achievement. Key Topics Discussed The Evening Routine Foundation: Why Rest Matters Burnout is not caused by busy days alone—it's caused by never fully ending your day Your nervous system must learn it's safe to rest; without this, you'll burn out regardless of how perfect your morning routine is Chronic stress and exhaustion create a cycle: poor sleep → exhausted wake-up → dysregulated nervous system → poor decisions Introducing the LIVING Evening Routine Framework The episode outlines the LIVING evening routine method, a powerful acronym that guides you through seven evidence-based practices: L - Let Go Release the day physically and mentally through stretching, warm showers, or baths Write down lingering thoughts so they don't follow you into sleep Physically release tension from your body; mentally clear unfinished business I - Integrate Reflection creates growth and helps your brain store memories Ask yourself: "What worked today? What did I learn about myself? What do I want to carry forward?" This practice makes you smarter and more aligned, not just more tired V - Visualize Spend a few minutes picturing tomorrow going well Primes your brain for success and reduces anxiety Research from the Cleveland Clinic Foundation shows that brain patterns activated during visualization are remarkably similar to patterns activated during actual physical performance This isn't wishful thinking—it's neural pathway activation I - Intimacy Connection matters for emotional and nervous system regulation Could be journaling, prayer, a meaningful conversation with someone you love, or quiet presence with a family member Ensures your heart feels open and settled instead of defended and closed before sleep N - Nourish Signal your body that it's time to rest with intentional rituals Herbal tea, magnesium, luxurious skincare routines, soft lighting, calming music These signals teach your body to transition from "doing" to "being" Your nervous system needs these cues to shift gears G - Gratitude End the day acknowledging what went right Research shows regular gratitude journaling can lead to a 25% increase in sleep quality by reducing worrying thoughts before bed Deliberately focus on what went well instead of replaying what went wrong Literally changes your brain chemistry before sleep Example: Be grateful for small wins like drinking enough water, having a good conversation, or moving your body The Neuroscience Behind the Routine Harvard University research by Sara Lazar demonstrates that even 10-15 minutes of daily mindfulness or meditation can physically change your brain Meditation increases gray matter in the hippocampus (crucial for learning and memory) Meditation reduces gray matter in the amygdala (your brain's fear and stress center) Visualization effectiveness: Athletes' brain patterns during visualization match patterns during actual performance Sleep Quality and Goal Achievement People who get 7-8 hours of quality sleep have better emotional regulation and more positive outlook Sleep deprivation impairs your prefrontal cortex, which governs willpower and decision-making Poor sleep isn't a character flaw—it's a neurological barrier to success The Power of Support Systems A critical component often overlooked in goal-setting: Only 9% of people report feeling successful achieving New Year's resolutions by year-end 92% of people fail due to lack of specific, actionable plans and systems 65% of people with accountability are likely to achieve goals; with specific check-ins and tracking, this jumps to 95% Support is not optional—it's foundational for success Building Your Support Structure: Identify what would make goals easier: people, systems, structures, investments, simplification, environment Share your Big Three goals with an accountability partner Send weekly progress updates (research shows 33% higher success rate) Remove decision fatigue by planning and preparing (meal prepping, laying out clothes, having systems) The Sarah Case Study: Transformation Through Systems Amy shares a powerful real-world example of a high-achieving entrepreneur struggling to implement sustainable change: Sarah's Challenge: Despite apparent success, she was exhausted and running on fumes Annually set ambitious goals (lose 30 lbs, hit revenue targets, build routines) but abandoned them by February Felt like a failure despite being intelligent and driven The Solution: Started with clarity on how she wanted to feel, not what she wanted to achieve Her four feeling words became her north star: Calm, Energized, Capable, Present Built morning routine starting with just 5 minutes of silence (no phone, no input) Result within 2 weeks: Her entire day felt different because she started from regulation, not reactivity Morning Routine Implementation (Progressive): Silence (5 minutes) Intention (asking what truly matters) Movement (10-minute walk) Nourishment (high-protein breakfast with ~30g protein) Hydration (full glass of water first thing) Learning (10 minutes of podcast during walk) Expression (brain dump journaling) Gratitude (5-minute daily gratitude practice) Evening Routine Results: Better sleep within a week Mood shift within two weeks Decreased cravings Actually followed through on goals because she had energy and mental clarity Achieved health goal without intense workouts Hit business goal through clearer decisions from regulated nervous system Key Research Points From Sarah's Story: Dominican University research: Writing down goals makes you 42% more likely to achieve them When you add accountability (sharing with friend + weekly updates): 33% higher success rate Mayo Clinic research: Morning exercise improves insulin sensitivity and blood sugar regulation throughout the day University of Missouri research: High-protein breakfast (~30g) improves appetite control and reduces unhealthy snacking Dehydration impact: Even 1-2% loss of body weight in water impairs cognitive functions like concentration, alertness, and short-term memory Gratitude study: 5-minute daily gratitude can increase long-term well-being by more than 10% Cortisol reduction: Gratitude practice reduces cortisol stress hormone by 23% Sleep quality improvement: Regular gratitude journaling increases sleep quality by 25% Goal Setting Without Foundation = Failure 90% of people fail long-term goals due to lack of implementation plan with specific when/where/what support needed Choosing "Big Three" goals instead of fifteen creates focus Setting specific, challenging (but not impossible) goals leads to higher performance 90% of the time Women who kept gratitude journals had lower blood pressure, showing the mind-body connection is real Implementation and Decision Fatigue Willpower is a limited resource (Roy Baumeister research) More decisions throughout the day = less willpower remaining Solution: Plan meals, prepare environment, remove choices where possible The Critical Role of Accountability and Community Stanford University research: 90% of people with implementation plans (written when/where/support) are successful Compare to: 35% success without plans American Psychological Association study: 65% with accountability achieve goals; 95% with check-ins and tracking The strongest, most successful people ask for help and invest in support Support structures can include: coaches, accountability partners, mastermind groups, courses, delegating tasks, finding community Notable Guests/Moments The Sarah Story - Amy's compelling client case study showcasing real transformation through the SIMPLER and LIVING methods serves as the emotional and educational anchor of the episode. Sarah's journey from feeling like a failure to hitting her goals within a year demonstrates that: It's not about willpower or discipline It's about systems and support Small changes (5 minutes of silence!) create profound ripple effects Sleep deprivation was sabotaging her success, not her character Key Insight: Amy notes that Sarah's biggest breakthrough came not from pushing harder, but from finally addressing the second half of the equation—her evening routine—which was the missing piece allowing her body to actually recover. Key Statistics & Research Highlights Finding Source Only 9% of people feel successful achieving New Year's resolutions General goal-setting research 92% of people fail long-term goals due to lack of implementation Goal-setting research Writing goals down = 42% more likely to achieve them Dominican University (Dr. Gail Matthews) Adding accountability = 33% higher success Dominican University study With check-ins and tracking = 95% likely to achieve American Psychological Association 10-15 min daily meditation increases gray matter in hippocampus Harvard University (Sara Lazar) Meditation reduces amygdala gray matter (fear/stress center) Harvard neuroscience research Visualization activates similar brain patterns as physical performance Cle

    26 min
  7. Setting Your Goals and ROUTINES for Your Best 2026 Yet - Part 1 - Your Morning Routine

    12/23/2025

    Setting Your Goals and ROUTINES for Your Best 2026 Yet - Part 1 - Your Morning Routine

    Episode Summary In this transformative first installment of a two-part series, Amy Mewborn guides listeners through intentionally designing 2026 in a way that truly supports their body, energy, and life goals—rather than creating overwhelming to-do lists based on what they think they should want. This episode emphasizes that daily routines matter far more than ambitious goals alone, and that a regulated nervous system is the foundation for achieving anything meaningful. Amy introduces the SIMPLER Morning Method, a flexible framework designed to create the conditions for success through consistent, small daily choices. Key Topics Discussed The Goal-Setting Problem Most people fail at New Year's resolutions due to unrealistic goals and lack of actionable plans (University of Scranton research) 92% of people fail to achieve long-term goals—not from laziness, but from never breaking goals into manageable steps By January 15th, people have already abandoned their resolutions; by early February, 35% have quit How Daily Routines Create Success Your daily routines are the foundation that either supports or sabotages your goals Research shows it takes 66 days (not 21) for a new behavior to become automatic; health-related habits take 2-5 months Consistency is only possible with structure in place The SIMPLER Morning Method: A Six-Letter Framework S - Silence (2-5 minutes) Quiet space before input to regulate your brain and nervous system Harvard research by Sara Lazar: 10-15 minutes of daily meditation increases gray matter in the hippocampus (learning & memory) and reduces it in the amygdala (fear & stress) Literally rewires your brain at a structural level I - Intention (Choose 1-3 daily priorities) Shift from reactive to proactive—lead your day instead of being pulled into others' agendas Ask: What truly matters today? What's the highest leverage action? M - Movement (Any form that feels energizing) Doesn't need to be intense; walking, stretching, yoga, or strength training all count Mayo Clinic research: Morning exercise improves insulin sensitivity and stabilizes blood sugar all day Prepares your metabolism to support your goals and reduces cravings P - Prioritize Nourishment Eat ~30g of protein at breakfast (University of Missouri research shows this improves appetite control and reduces unhealthy snacking) Drink water first before coffee or tea—even mild dehydration (1-2% body weight loss) impairs concentration, alertness, and memory L - Learn (10 minutes daily) Read, listen to a podcast, or study something aligned with your goals Growth compounds through consistency, not intensity Keeps you connected to why your goals matter E - Express (Journal, brain dump, affirmations) Clears mental clutter and reduces background stress Gets swirling thoughts out of your head and onto paper R - Recognize Gratitude (5 minutes) Increases long-term well-being and happiness by 10% (Grateful Heart Study) Reduces cortisol (stress hormone) by 23% Improves sleep quality by 25% by reducing nighttime worrying The "How Do You Want to Feel?" Framework Before setting goals, identify 3-5 words describing how you want to feel in 2026 Use these feeling-words as a filter for every decision Goals that don't support these feelings should be revised Identifying Your "Big Three" Choose just 1-3 accomplishments that truly matter (not a lengthy list) Ask: "If I could look back at 2026 and call it successful, what would need to be true?" Starting Small Commit to just one small change—either morning or evening Examples: 5 minutes of quiet, a short walk, writing tomorrow's priorities, turning off screens earlier, or ending with gratitude You don't need to do everything at once; just begin Notable Moments & Quotes Opening Invitation: "Imagine we're on a quiet morning walk together. Wherever you are, I want you to give yourself permission to just slow down for a few minutes, to breathe, and to be present right here." The Core Philosophy: "Your goals are not created by your motivation. Your goals are created by your small daily routines and actions. How you start your day and how you end your day either supports your goals or silently works against them, often without you even realizing it." The Plant Metaphor: Amy uses a powerful garden metaphor to illustrate how daily routines nurture goals: A beautiful vision without daily care (water, soil, sunlight) will never truly thrive. Reframing Morning Purpose: "The goal of your morning is not productivity...The goal of your morning is regulation, clarity, and direction. Because if your nervous system is dysregulated first thing in the morning, no amount of coffee or willpower is going to fix that." The Gratitude Science: "By starting your day with gratitude, you're not just being positive or Pollyanna-ish. You're literally reducing your stress hormones. You're improving your sleep. You're increasing your happiness." Key Statistics & Research 35% of New Year's resolution makers break their promises before January ends 92% of people fail to achieve long-term goals 66 days is the average for a behavior to become automatic (range: 18-254 days) 2-5 months for health-related habits to feel natural 10-15 minutes of daily meditation physically changes the brain (Harvard, Sara Lazar) 30g of protein at breakfast improves appetite control and reduces snacking (University of Missouri) 1-2% dehydration impairs concentration, alertness, and memory 10% increase in long-term well-being from a 5-minute daily gratitude journal 23% reduction in cortisol (stress hormone) from gratitude practice 25% improvement in sleep quality from regular gratitude journaling Coaching Moment: Interactive Reflection Amy includes a guided coaching section encouraging listeners to: Identify how you want to feel in 2026 (3-5 feeling-words to use as a filter) Define your "Big Three" (1-3 goals that truly matter) Commit to one small change (either morning or evening routine) She emphasizes: "You do not need to do everything at once. You just need to begin." Episode Links & Resources Related Living Simpler Podcast Episodes: Episode 19: Simple Year in Review (Part 1) https://living-simpler.com/stop-the-drift-5-steps-to-align-your-life-energy-in-2026/ Episode 20: Simple Year in Review (Part 2) https://living-simpler.com/year-end-health-review-2026-vision-with-amy-mewborn-living-simpler-podcast/ Coming Next Week: Part 2 - Your Evening Routine & How to Set Goals That Stick Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

    18 min
  8. What Changed in 2025 and What's Coming in 2026 - A Year In Review

    12/16/2025

    What Changed in 2025 and What's Coming in 2026 - A Year In Review

    Episode Summary Amy Mewborn takes listeners on an intimate behind-the-scenes journey as she shares her personal year-end review for 2025. This candid episode covers three major pillars of her life—health, business, and personal—revealing how she transformed her wellness routine, expanded her business empire, and created meaningful experiences. After spending her 48th birthday in the ICU with dangerously high blood pressure, Amy made health her number-one priority for 2025. From implementing daily morning walks to dramatically increasing her protein intake, she shares practical transformations that have reshaped her life. Beyond personal health, Amy discusses major shifts in the fitness studio industry, celebrates launching over 25 studios, and unveils exciting new projects launching in 2026. This episode serves as both educational and inspirational, offering listeners a transparent look at what it takes to build a thriving health and wellness business while prioritizing personal wellbeing. Key Topics Discussed Health Transformation & Wellness Routines Daily Morning Walks & Circadian Rhythm Reset: Implementing first-thing-in-the-morning walks for sunlight exposure transformed Amy from someone who slept until 8-9 AM feeling lethargic to waking naturally at 5 AM with energy for full workouts Dramatic Dietary Changes: Shifted from ~50g daily protein to 125-150g; moved from one meal at 4 PM to two meals (10-11 AM and finished by 5 PM); eliminated calorie counting while focusing on proteins and vegetables with minimal carbs 4-5 days weekly Alcohol Reduction: Cut back to consuming alcohol only once every few weeks, finding it no longer serves her wellness goals Advanced Wellness Tools & Practices: PEMF mat use (almost daily) Daily rebounding Dry brushing 2-3x weekly Weekly sauna bag sessions Red light therapy 2-4x weekly Switched to incandescent bulbs for better lighting Strategic Supplementation: Increased mineral and vitamin support due to MOGAD diagnosis; now taking minimum 10,000 IUs vitamin D daily, plus zinc, magnesium, multivitamin, and omegas Return to Group Fitness: Began teaching group Pilates classes again at Raya Wellness, a women-focused wellness facility in Summerland, after 8 years of only private instruction Fitness Studio Industry Trends & Business Growth Over 25 Studios Launched in 2025: 75% Pilates studios, 15% yoga studios, 10% bar and other formats Rising Construction Costs: Studios that previously launched for under $50,000 now require $100,000+ due to increased expenses Extended Timelines: Launch periods have expanded from 3-6 months to 6-12 months due to longer lease negotiations, permits, and construction Pre-Marketing is Critical: Studios that pre-sell memberships and intro offers, launching with "lines at the door," dramatically outperform those that don't The Profitability Crisis: Statistic shows 80-90% of fitness studios never achieve true profitability—a sobering reality driving industry change Wellness Integration is the New Standard: What was once a competitive advantage (salt therapy, sauna, cold plunge, red light, compression, IV therapy) is now becoming essential to top studio operations Studio in a Box Program Enhancements 10 New Training & Educational Modules: Addressing marketplace shifts and industry changes 10 AI Agents: Custom-trained specifically for Studio in a Box tasks, including: Business plan customization PR crisis management Media and corporate relationship building Staff hiring and recruitment support Legal compliance guidance Comprehensive social media management (replacing need for separate Facebook ads, SEO, and social media managers) AI-Powered Workflow Teams: Creating entire systems of agents to handle marketing, content, and administrative tasks, allowing studio owners to reduce outsourced professional expenses New Business Ventures & Revenue Streams Launching in 2026 Fitness Marketing Made Easy Ongoing marketing support for established fitness studios Community for studio owners to mastermind, share strategies, and gather ideas Free 3-month access for existing Studio in a Box clients after launch Free 3-month live support post-launch for new Studio in a Box clients Competitive pricing with done-for-you resources and ongoing marketing trainings Living Simpler Wellness Collective Monthly and annual membership model Monthly health coaching and live Q&As Health protocols, recipes, and functional lab resources Affiliate opportunity for fitness studios: 20-30% ongoing monthly commissions for client referrals Designed to complement fitness studio memberships and support client health goals Living Simpler App (Launching January 2026) Consolidating multiple wellness tracking apps into one platform Initial launch features ready for January release Future additions: meditations, AI recipe creation, food tracking, brain training Free memberships being gifted to fitness studio clients for added value Development ongoing since June 2025 Personal Life & Travel Despite feeling her year was lacking in "fun," Amy discovered through calendar review that 2025 was exceptionally rich with travel and experiences: Girls' weekend in Las Vegas with close friends Two weeks in Nashville Women's retreat in Minnesota and Wisconsin Multiple trips to Southern California with husband Mike Days in Washington, D.C. Visits to fitness studios in Virginia Beach and Colonial Williamsburg Traditional two-week trip to Cabo Total Travel: Nearly 11 weeks across the year Key Insight: Amy emphasizes how easy it is to overlook positive experiences when focused on challenges, highlighting the importance of intentional reflection. Notable Quotes & Moments "It's why I built a studio in a box in the first place. It was meant to help women keep from making these mistakes." — Amy reflecting on the heartbreak of seeing studio owners lose their life savings to preventable business mistakes "These are the studio owners that invested money, often their life savings, to find themselves chained to their studios, never making the money they expected to make." — On the profitability crisis in the fitness industry "The marketing world is changing and the team you hire to build your studio is gonna be changing as well." — Amy on evolving her VA team based on their ability to adapt to AI and technology changes "I would not have remembered or noticed this, and it was a reminder that we often remember the tough stuff and sometimes forget some of the best things that ever happened to us." — Reflecting on the value of the year-end review process Simple 5-Step Year-End Review Process (Actionable Takeaway) Amy shares a framework listeners can complete in 15-20 minutes: Celebrate What Worked: Identify three wins across health, business, and personal life—big or small Release What Didn't Work: Honestly acknowledge what felt heavy, draining, or out of alignment Capture the Lessons: Identify patterns, insights, and messages your body/business/gut sent you Set a Simple Vision: Envision how you want to feel in 2026 (focus on energy, not just effort) Pick Your Big Three: Choose one health goal, one business goal, and one personal goal for 2026 (simplicity creates momentum) Episode Context & Connection to Previous Content This episode directly builds on Amy's previous episode on "How to Do a Basic Year Review," where she taught the year-end review methodology. This episode is the real-world application, with Amy walking through her own comprehensive review process. Related Resources & Links Free Living Simpler Health Resources https://living-simpler.com/resources Follow Amy on Instagram https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks https://www.amazon.com/shop/amymewborn Shop Amy's Favorite Shaklee Products https://us.shaklee.com/en_US/amymewborn/storefront Call to Action If this episode resonated with you and you're ready to take back your power and start fresh in 2026, share this episode with a friend who could benefit from Amy's transparent insights on health transformation, business growth, and intentional living. Whether you're a fitness studio owner, health enthusiast, or simply someone looking to close out your year with clarity and purpose, this episode offers both inspiration and actionable frameworks to make 2026 your best year yet. Ready to build your own wellness-focused business? Explore Studio in a Box and learn how to launch or scale a fitness studio with proven strategies. Keep an eye out for the exciting 2026 launches of Fitness Marketing Made Easy and the Living Simpler Wellness Collective.

    20 min
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About

Welcome to Living Simpler — the podcast for high-achieving women who are doing all the "right" things but still feel tired, bloated, burned out, and wondering, "What the heck happened to me?" Hosted by Amy Mewborn, former finance executive turned wellness entrepreneur, TEDx speaker, bestselling author, and certified Integrative Health Practitioner, this show is your weekly invitation to step out of survival mode and into the life and health you actually want. Each episode breaks down the confusing, overwhelming world of health, hormones, metabolism, and mindset — with real, actionable tips to help you boost energy, balance your hormones, reduce inflammation, and finally feel like yourself again. If you've ever felt like you're doing everything "right" but your body just isn't cooperating — this podcast will help you uncover what's really going on underneath the surface… and what simple shifts will actually move the needle. ✨ Life gets to feel simple. ✨ Healing gets to feel doable. ✨ And YOU get to feel like yourself again. Subscribe now and join Amy every week for honest conversations, expert guidance, and a whole lot of encouragement to take your power back — one simple step at a time.

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