Well Refined

with Jenna + Kat

Welcome to the Well Refined podcast! We are Jenna and Kat, two Northern Michigan gals devoted to living life with intention and exploring wellness through self awareness. Listen in as we explore wellness in a variety of ways, challenging the ever-changing recommendations that are thrown our way. From the physical to energetic, mental to social, financial to emotional, we are committed to sharing our lives in the most authentic of ways, constantly refining what it means to be well. Let's Connect on Instagram! @wellrefinedpodcast

  1. 08/13/2025

    33: Scattered or Misunderstood? ADHD, Friendship, and Responsibility

    In this conversation, Jenna and Kat explore the complexities of ADHD and its impact on relationships, self-awareness, and personal growth. They discuss the importance of understanding neurodivergence, share strategies for managing ADHD, and highlight the strengths and challenges that come with it. The conversation emphasizes the need for open communication and self-reflection in navigating relationships with ADHD individuals, ultimately aiming to break the stigma surrounding neurodivergence.takeaways ADHD can often go undiagnosed, especially in adults.Self-awareness is crucial for managing ADHD effectively.Nutrition and exercise significantly impact ADHD symptoms.Open communication is key in relationships involving ADHD.ADHD can lead to unique strengths, such as creativity.Understanding ADHD helps reduce stigma and promote acceptance.Building connections requires patience and understanding.There are various resources available for learning about ADHD.ADHD individuals may struggle with impulsivity and attention management.Personal growth is a lifelong journey for those with ADHD. 🔗 Resources mentioned: @tracyotsuka | Jessica McCabe’s TED Talk | Designing an ADHD-Friendly Confidence Plan (wellbeingwithkat.com) | Amen Clinics | Play Attention Disclaimer: We’re sharing personal experiences and general information — not medical advice. Please consult a qualified healthcare provider for diagnosis or treatment.

    36 min

  2. 08/06/2025

    32: Wellness Week: How Community and Wellness Converge in this Inaugural Event

    In this conversation, Jenna and Kat discuss the inaugural Wellness Week in Traverse City, highlighting its purpose to empower wellness professionals and foster community engagement. They delve into the event's vision, details of the kickoff event, and the importance of networking among wellness providers. The conversation emphasizes the significance of holistic health and community support in enhancing well-being.

    6 min

  3. 07/30/2025

    31: What to Eat, When to Eat, and Why to Eat It

    In this episode of the Well Refined Podcast, Jenna and repeat guest, nutritionist Gina Render, explore the essentials of nutrition, focusing on macronutrients, the importance of protein, fats, and carbohydrates, and how they impact health and performance. They discuss the role of metabolism, especially as it relates to aging, and emphasize the significance of building muscle through proper nutrition. The conversation also covers practical dietary recommendations, the importance of fiber, and the role of supplements in achieving health goals. Listeners are encouraged to adopt a balanced approach to eating, focusing on real foods and mindful consumption. Takeaways Protein is essential for building and repairing tissues. Fats are crucial for hormone regulation and brain health. Carbohydrates, while not essential for survival, are important for energy and performance. Strategic carbohydrate consumption can enhance workout performance. Women often under-consume protein, impacting muscle growth and recovery. Metabolism slows with age, but can be improved through strength training and proper nutrition. Building muscle is possible at any age with the right approach to diet and exercise. Healthy fats are important for overall health and should be included in the diet. Supplements can support nutrition but should not replace whole foods. A balanced diet includes a variety of macronutrients and focuses on real, unprocessed foods. Chapters 00:00 Introduction to Nutrition and Health Goals 01:31 Understanding Macronutrients: Protein, Fats, and Carbs 04:58 The Role of Carbohydrates in Performance and Health 12:08 Strategic Carbohydrate Consumption for Optimal Health 14:57 Protein Needs: How Much is Enough? 20:57 Metabolism: Understanding Its Role in Weight Management 28:04 Building Muscle and Metabolism at Any Age 29:47 Daily Nutrition and Meal Planning 36:27 The 80-20 Rule in Dieting 38:37 Healthy Fats and Protein Sources 45:43 Organic Foods and Treats 51:34 Supplements and Gut Health 55:36 Key Takeaways for Healthy Aging Link Notes Sitka Seafood CompanyRoar by Stacy SimmsNext Level by Stacy SimmsFeisty Media PodcastsKion proteinLevels proteinMind Pump mediaHailey HappensGerman Creatine

    54 min

  4. 07/23/2025

    30: The Self Care Blueprint: Cultivating Your Wellbeing 24/7

    In this episode of the Well Refined Podcast, and in honor of International Self Care Day, Jenna and Kat explore the multifaceted concept of self-care, emphasizing its importance beyond mere trends. They discuss the necessity of setting boundaries, the significance of physical health, and the value of daily moments of joy. The conversation highlights how self-care is essential for personal well-being and future health, and underscores the importance of community and connection in nurturing self-care practices. Takeaways Self-care is a necessity, not a luxury. Setting boundaries is a crucial aspect of self-care. Self-care practices should be personalized and unique to each individual. Physical health is a foundational element of self-care. Daily moments of joy can significantly enhance well-being. Self-awareness is key to effective self-care. Community support can amplify self-care efforts. Preventative care through self-care can lead to long-term health benefits. It's important to prioritize self-care to avoid burnout. Self-care can be simple and accessible, requiring only small daily practices. Chapters 00:00 Introduction to Self-Care and Its Importance 02:44 Understanding Self-Care Beyond Trends 05:31 Setting Boundaries as Self-Care 08:39 Physical Health and Self-Care Practices 11:40 Daily Moments of Luxury and Joy 14:51 Self-Care as a Foundation for Future Well-Being 17:51 Community and Connection in Self-Care 20:52 Conclusion: Prioritizing Self-Care in Daily Life Link Notes Jenna's Houston Rap playlist 🤣

    24 min

  5. 07/16/2025

    29: From Confusion to Connection: Menstrual Insight for All

    In this episode of the Well Refined Podcast, Kat shares her personal journey with her menstrual cycle and wellness, emphasizing the importance of understanding the menstrual cycle. She discusses the concept of cycle syncing, the four phases of the menstrual cycle, and how to navigate each phase for better self-care and empowerment. Kat encourages listeners to reflect on their own experiences and to support one another in their wellness journeys. She also provides insight on how everyone can be aware and supportive to menstruating individuals. Takeaways Menstruation is a vital part of wellness that deserves attention.Understanding the menstrual cycle can empower individuals.Cycle syncing involves aligning activities with the phases of the menstrual cycle.The menstrual cycle has four distinct phases: winter, spring, summer, and autumn.Self-reflection during menstruation can enhance intuition and awareness.The luteal phase requires special attention to mood and energy levels.Sleep is crucial for hormonal health and overall well-being.Tracking your cycle can help in understanding personal patterns and needs.Community support is essential in navigating wellness journeys.Empowering oneself with knowledge about the cycle can ripple out to the community. Want more information?? Email Kat: info@wellbeingwithkat.com

    20 min

  6. 07/09/2025

    28: A Values Driven Life: How Identifying Values Creates an Authentic Life

    In this episode of the Well Refined Podcast, Jenna Morris explores the significance of identifying and living in alignment with personal values. She discusses how values influence relationships, decision-making, and overall well-being. Jenna shares her own journey of discovering her values, the importance of updating them, and practical exercises to assess and live authentically according to these values. The conversation emphasizes the role of self-awareness in leading a fulfilling life and navigating conflicts. Takeaways Values can guide your decisions and relationships.Identifying values can enhance self-awareness.Values may change based on life experiences.Accountability, growth, and connection are key values.Assess your values regularly for alignment.Understanding the 'why' behind values deepens connection.Using the five whys can clarify what matters.Living authentically leads to fulfillment.Values can be a reference point during conflicts.Introspection around values can lead to a purposeful life. Chapters 00:00 Understanding Values and Their Impact 08:03 Identifying and Assessing Personal Values 14:06 Living Authentically Through Values Links ⁠Brene Brown List of Values⁠

    15 min

  7. 07/02/2025

    27: The Therapist Search: A Guide to Finding the Right Fit

    In this episode of the Well Refined podcast, Jenna and Kat discuss the essential steps to finding the right therapist. They emphasize the importance of understanding personal needs, the search process, and the significance of building a supportive environment. The conversation highlights that therapy is a journey that may take time and requires patience, self-reflection, and openness to different therapeutic approaches. Takeaways Therapy can be a long process, and finding the right therapist may take time.It's important to know your reasons for seeking therapy to find the right fit.Asking for recommendations from trusted individuals can be a great starting point.Researching therapists online and reading their bios can help narrow down options.Expect the first few sessions to involve sharing your story and needs.Be prepared to reflect on what you want to achieve from therapy.It's okay to feel unsure about what you need when starting therapy.Building a support system outside of therapy can enhance the experience.Therapy is not a quick fix; it requires ongoing effort and self-work.You deserve to feel supported and heard in your therapeutic journey. Chapters 00:00 Introduction to Therapy and Its Importance 01:08 Finding the Right Therapist 05:06 Preparing for Your First Therapy Session 08:58 Building a Healthy Therapist Relationship 12:50 The Journey of Therapy: Expectations vs. Reality 14:56 Resources and Final Thoughts

    16 min

  8. 06/25/2025

    26: Managing Anxiety in Modern Dating

    In this insightful episode of The Well Refined Podcast, Jenna and Kat explore the pervasive topic of anxiety, especially as it shows up in the world of dating. They share candid personal experiences and practical strategies for understanding and managing anxious feelings, transforming them into tools for self-awareness and growth. Tune in as they discuss the critical importance of setting healthy boundaries, communicating your needs, and fostering authentic connections that truly nourish your well-being. Whether you're actively dating or simply looking to navigate your relationships with more confidence and clarity, this episode offers valuable insights for a more refined and peaceful approach to connection. Chapters 00:0 Exploring Wellness Innovations 10:19 Navigating Anxiety in Dating 22:19 Navigating Attachment Styles in Relationships 25:14 The Importance of Communication and Boundaries 28:08 Managing Anxiety and Self-Care Strategies 31:38 Understanding Emotions and Their Messages 34:28 Intentional Online Dating Practices 37:47 Building Real-Life Connections 41:17 The Power of Community and Retreats References: ⁠Dating. Intentionally⁠ Instagram handle

    42 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

Welcome to the Well Refined podcast! We are Jenna and Kat, two Northern Michigan gals devoted to living life with intention and exploring wellness through self awareness. Listen in as we explore wellness in a variety of ways, challenging the ever-changing recommendations that are thrown our way. From the physical to energetic, mental to social, financial to emotional, we are committed to sharing our lives in the most authentic of ways, constantly refining what it means to be well. Let's Connect on Instagram! @wellrefinedpodcast

Information

  • Creator
    with Jenna + Kat
  • Years Active
    2K
  • Episodes
    33
  • Rating
    Clean
  • Copyright
    © with Jenna + Kat
  • Show Website
    Well Refined