Intentional Living with Emlah

Emlah Tubuo
  • 5.0 (30)
  • ALTERNATIVE HEALTH
  • UPDATED WEEKLY

Welcome to Intentional Living with Emlah, the podcast where purpose meets wellness. I'm your host, Dr. Emlah Tubuo, pharmacist, mom, and Intentional Living coach. Each week, we explore one of the four pillars of intentional living: Nutrition, Movement, Inner Alignment, and Positive Social Connection. Together, we'll take practical and consistent steps toward a life that feels aligned, energized, and fulfilled. Because when you live with intention, you take control of your life, one choice at a time.

  1. 1D AGO

    The Essential Role of Estrogen in Women's Health

    In this conversation, Dr. Pragna Dadhania discusses the critical role of estrogen in women's health, particularly during perimenopause and menopause. The discussion covers the importance of estrogen as a whole body hormone, its impact on mental and physical health, and the differences between perimenopause and menopause. She emphasizes the need for proactive health measures, including hormone replacement therapy and regular testing, to manage symptoms and maintain overall well-being.   Takeaways: Estrogen is a signaling hormone that affects the entire body. Estrogen fluctuations during perimenopause can lead to various symptoms. Women should be proactive about their health and consider hormone replacement therapy if appropriate. Tracking symptoms can provide valuable insights into hormonal changes. Resources & Links: Vitamin D3 with K2  Powell Pharmacy  Journeys  Connect with Dr. Pragna Patel Dadhania: Email: Modernmenopause@pragnadadhaniamd.com Instagram Follow Emlah on Social Media: Facebook  LinkedIn  Instagram  TikTok  Connect with Emlah: Book Emlah to Speak  Dr. Emlah's Newsletter  Dr. Emlah Tubuo's Website  Listen/Watch The Episode "Vitamin D Explained: A Pharmacist's Guide to Testing, Dosing, and Absorption": Apple   Spotify   Youtube

    37 min

  2. FEB 11

    Collagen Benefits Explained: Skin, Joints, Aging & What to Look for in a Supplement

    In this episode of Intentional Living with Emlah, we're diving into the science of collagen—beyond the social media hype and beauty trends. Emlah breaks down why collagen is the most abundant protein in the body, why natural production declines after age 25, and how that impacts your joints, skin, recovery, and overall mobility. You'll learn why collagen doesn't replace your protein powder, what makes a high-quality supplement (including hydrolyzed peptides, type I and II collagen, vitamin C, magnesium, and hyaluronic acid), and why hydration is essential for real results. If you've been dealing with joint discomfort, slower workout recovery, or changes in your skin, this episode will help you understand how to support your body from the inside out and age with strength and intention. Takeaways: Collagen is the body's most abundant protein, but natural production declines after age 25, impacting joints, skin, and recovery. Not all collagen supplements are created equal—look for hydrolyzed peptides, types I and II, and essential cofactors like vitamin C and magnesium. Hydration and supportive nutrients like hyaluronic acid are critical for collagen absorption and optimal joint and skin health. Resources & Links: Tri-Blend Magnesium Magnesium Threonate CollaGEN Collagen Boost Powell Pharmacy Journeys  Follow Emlah on Social Media: Facebook  LinkedIn   Instagram   TikTok  Connect with Emlah: Book Emlah to Speak  Dr. Emlah's Newsletter  Dr. Emlah Tubuo's Website

    14 min

  3. FEB 4

    Vitamin D Explained: A Pharmacist's Guide to Testing, Dosing, and Absorption

    In this episode of Intentional Living with Emlah, Dr. Emlah Tubuo explains why vitamin D is not just a vitamin but a hormone-like regulator essential for immunity, bone strength, cardiovascular health, muscle function, mood, and calcium absorption. You'll learn why being "within range" on lab work is not enough, what optimal vitamin D levels should actually be, and why levels below 70 may increase the risk of osteoporosis, frequent illness, and cardiovascular events. This episode breaks down how to take vitamin D correctly, including why vitamin D3 should be paired with K2 (unless contraindicated), the critical role of magnesium in vitamin D activation, and why vitamin D must be taken with fat for proper absorption. If you live above the 37th parallel, struggle to raise your vitamin D levels, or want to prevent bone loss and arterial calcification before it's too late, this episode gives clear, actionable guidance to help you optimize your vitamin D and take control of your long-term health. Takeaways: Vitamin D is a hormone-like regulator that plays a critical role in immunity, bone health, cardiovascular protection, muscle strength, and mood—not just a basic vitamin. Being "within range" for vitamin D levels is not optimal, and levels below 70 may not protect against osteoporosis, infections, or cardiovascular events. Vitamin D should be taken correctly with fat, magnesium, and vitamin K2 (unless contraindicated) to ensure calcium goes to bones—not arteries or kidneys. Resources & Links: Vitamin D3 with K2  Powell Pharmacy  Journeys    Follow Emlah on Social Media: Facebook  LinkedIn  Instagram  TikTok  Connect with Emlah: Book Emlah to Speak Dr. Emlah's Newsletter Dr. Emlah Tubuo's Website

    17 min

  4. JAN 28

    Training the Mind to Handle the Hard Stuff: Stress, Uncertainty, and the Confidence to Cope

    In this episode, Emlah sits down with Dr. Stephanie Gorka, licensed clinical psychologist and associate professor of psychiatry at Ohio State University, to explore how we can handle life's toughest moments with confidence. Drawing on her own experiences with grief, trauma, and family challenges, Dr. Gorka shares practical strategies for managing stress, coping with uncertainty, and building mental strength. Listeners will learn about evidence-based tools, from journaling and mindfulness to clinical innovations, as well as simple daily practices that train the mind to respond rather than react. This conversation offers hope, guidance, and actionable insights for anyone looking to navigate stress, improve emotional well-being, and thrive despite life's unpredictability. Takeaways: Stress and uncertainty are unavoidable, but learning to respond instead of react strengthens mental confidence. Simple daily practices, like journaling or brief exposure to unpredictable situations, build coping skills over time. Understanding the root causes of stress can improve mental health treatments beyond standard medications. Recognizing and accepting emotions in the moment helps process them effectively and reduces overwhelm. Tools like mindfulness, L-theanine, and evidence-based stress interventions provide practical ways to manage daily challenges. Connect with Dr.Stephanie Gorka: The Gorka Lab Dr. Gorka's work at Ohio State University LinkedIn Follow Emlah on Social Media: Facebook  LinkedIn  Instagram  TikTok  Connect with Emlah: Book Emlah to Speak  Dr. Emlah's Newsletter  Dr. Emlah Tubuo's Website  Resources & Links: Powell Pharmacy  L-Theanine Journeys

    39 min

  5. JAN 21

    How to Use Mindfulness to Reduce Stress, Improve Mood, and Build Resilience

    In this episode of Intentional Living, Emlah sits down with creative mindfulness coach, musician, and former marriage and family therapist Katie Oberle to explore what mindfulness really means and how to practice it in real life. Together, they break down concepts like intentional living, resilience, enoughness, and inner alignment, offering practical, science-backed micro-practices you can use during a busy workday, at home, or in nature. From nervous system regulation, brain chemistry, and inflammation to forest bathing, gratitude, and the power of creativity, this conversation bridges mental health, holistic wellness, and everyday habits that support chronic disease management and overall well-being. If mindfulness has ever felt too "woo-woo," this episode grounds it in practical tools, neuroscience, and compassion—showing how small, intentional choices can create lasting change in your health, mindset, and connections. Takeaways: Mindfulness doesn't require long meditation sessions—small, intentional micro-practices throughout the day can rewire the brain, regulate the nervous system, and build resilience over time. Creative and practical mindfulness helps reconnect us to our inner "enoughness," supporting mental health, emotional regulation, and physical well-being alongside nutrition, movement, and medication. Intentional living is about aligning daily choices with values, using tools like nature, gratitude, and awareness to reduce stress, inflammation, and burnout while strengthening connection and compassion. Connect with Katy Oberle: Website: https://www.katyoberlecreative.com/  The Be Sanctuary: https://www.thebesanctuary.org/  Music: https://www.katyoberlecreative.com/music  Katy's Book Recommendations: 1. BOOK: Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness (Dr. Rick Hanson) 2. BOOK: Awakening Joy: Ten Steps to Happiness (James Baraz) 3. BOOK: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (Mark Williams & Danny Penman) Follow Emlah on Social Media: Facebook https://www.facebook.com/emlahnaturals/  LinkedIn https://www.linkedin.com/in/emlahtubuo/  Instagram https://www.instagram.com/dr.emlahtubuo/?hl=en  TikTok https://www.tiktok.com/@dremlahtubuo  Connect with Emlah: Book Emlah to Speak https://www.dremlahtubuo.com/keynote  Dr. Emlah's Newsletter https://www.dremlahtubuo.com/  Dr. Emlah Tubuo's Website https://www.dremlahtubuo.com/ Resources & Links: Powell Pharmacy https://powellpharmacy.com/  Journeys https://journeys.fullscript.com/emlah-naturals Methyl B12:  https://www.emlahnaturals.com/product/methyl-b12/

    37 min

  6. JAN 14

    Breaking the Stigma Around Chronic Pain and Pain Medications

    In this episode of the Intentional Living Podcast, Emlah Tubuo engages in a conversation with Jessica Geiger-Hayes, a pain management pharmacist. They discuss the importance of patient care, especially during the COVID-19 pandemic, and delve into the complexities of pain management. Jessica shares her insights on low dose naltrexone, its benefits, and the significance of a multidisciplinary approach to managing pain. The conversation also highlights the role of non-pharmacologic methods and the benefits of turmeric in reducing inflammation, emphasizing the need for patients to take ownership of their health.   Takeaways: Pain management requires understanding the patient's story. Non-pharmacologic approaches are essential in pain management. Patients should actively participate in their pain management. A multidisciplinary team enhances pain management outcomes. Follow Emlah on Social Media: Facebook https://www.facebook.com/emlahnaturals/  LinkedIn https://www.linkedin.com/in/emlahtubuo/  Instagram https://www.instagram.com/dr.emlahtubuo/?hl=en  TikTok https://www.tiktok.com/@dremlahtubuo  Connect with Emlah: Book Emlah to Speak https://www.dremlahtubuo.com/keynote  Dr. Emlah's Newsletter https://www.dremlahtubuo.com/  Dr. Emlah Tubuo's Website https://www.dremlahtubuo.com/  Resources & Links: Powell Pharmacy https://powellpharmacy.com/  Journeys https://journeys.fullscript.com/emlah-naturals

    27 min

  7. JAN 7

    How To Take Ownership of Your Health & Healing

    In this inspiring episode of Intentional Living with Emlah, Dr. Emlah Tubuo sits down with Dr. Emily Roederseimer, a family physician turned functional medicine expert, to explore the journey from living with rheumatoid arthritis from age 10 to becoming a leader in holistic health. Dr. Emily shares her personal story of overcoming autoimmune challenges, navigating medications and discovering the life-changing impact of functional medicine. From dietary shifts to mindful "push pause to heal" techniques, this episode is packed with practical advice for anyone looking to create intentional health and reclaim control over their wellbeing. Whether you're dealing with chronic illness, looking for non-pharmacologic approaches, or simply seeking inspiration for living a more intentional life, Dr. Emily's journey and insights will empower you to take actionable steps toward health, balance, and resilience. Takeaways: Intentional living means consciously making choices to create the life and health you want, instead of reacting to circumstances. Small dietary changes, such as removing gluten and emphasizing anti-inflammatory foods, can drastically reduce symptoms of autoimmune disease. Stress management techniques, like micro mindfulness breaks ("Push Pause to Heal"), help activate the body's innate healing capacity. Probiotics are foundational for gut and immune health, supporting the microbiome and even serotonin production. Connect with Dr. Emily Roederseimer: Website LinkedIn Follow Emlah on Social Media: Facebook  LinkedIn  Instagram  TikTok  Connect with Emlah: Book Emlah to Speak  Dr. Emlah's Newsletter  Dr. Emlah Tubuo's Website  Resources & Links: Powell Pharmacy  Journeys  Methyl B Complex  Optimal Probiotic 100 Optimal Probiotic 20

    33 min

  8. 12/31/2025

    The Intentional Living Experience: From Autopilot to Aligned in the New Year

    In this episode of the Intentional Living Podcast, Emlah is joined by her pharmacy manager and close collaborator, Dr. Ronni D'Agostino, to pull back the curtain on the Intentional Living Experience—a wellness-focused event designed to help people move from autopilot to alignment. Together, they explore what intentional living truly means, why January is the perfect time to recalibrate, and how community plays a critical role in sustainable health and personal growth. The conversation walks through the four pillars of intentional living, nutrition, movement, inner alignment, and positive social connections. This episode offers a grounded, inspiring look at how intentional choices, supportive environments, and meaningful connections can lead to long-term fulfillment and well-being. For more info or to purchase tickets to the Intentional Living Experience 2026 CLICK HERE! Takeaways: Intentional living is about showing up fully in every area of life while honoring your own values, not external expectations. The four pillars: nutrition, movement, inner alignment, and positive social connections, work together to support long-term health and fulfillment. Sustainable wellness is easier when done in community, using conversation, reflection, and shared accountability rather than isolation. Tools like body composition analysis provide clearer insight into health beyond the scale and support intentional goal-setting. January is an ideal time to shift from autopilot to alignment by reconnecting actions with purpose and support systems. Follow Emlah on Social Media: Facebook LinkedIn  Instagram  TikTok  Connect with Emlah: Book Emlah to Speak Dr. Emlah's Newsletter Dr. Emlah Tubuo's Website  Resources & Links: Powell Pharmacy Journeys Intentional Living Experience 2026 Event

    20 min
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5
out of 5
30 Ratings

About

Welcome to Intentional Living with Emlah, the podcast where purpose meets wellness. I'm your host, Dr. Emlah Tubuo, pharmacist, mom, and Intentional Living coach. Each week, we explore one of the four pillars of intentional living: Nutrition, Movement, Inner Alignment, and Positive Social Connection. Together, we'll take practical and consistent steps toward a life that feels aligned, energized, and fulfilled. Because when you live with intention, you take control of your life, one choice at a time.

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