Nourish Me: Integrated Wellness Conversations

JoAnne Pavin
  • 5.0 (12)
  • SELF-IMPROVEMENT
  • UPDATED BIWEEKLY

Get out of the Digital Storm! Are you spinning in a technology tornado? Are you looking to nourish and balance your life away from the digital distractions? Join JoAnne Pavin, expert stress manager, wellness practitioner, and coach, as she guides you towards a healthier and more fulfilling lifestyle. Tune in weekly for inspiring conversations and interviews on how to optimize your energy through nutrition, exercise, meditation, mindset, gardening, and cooking masterclasses. Let her help you 👉reclaim your existence in nature 👉 engage your five senses 👉improve your productivity and creativity. Join her alongside wellness experts, culinary professionals, farmers, healers, and conscious entrepreneurs on this journey towards a more nourishing life. Be empowered to follow a new algorithm, the rhythm of real life.

  1. 4H AGO

    EP 032 Letting Go of 70 Pounds: A Nurse’s Personal Transformation and the Truth About GLP-1 Medications with Melanie Bassel

    Nurse and mom of three, Melanie Bassel shares the powerful story behind her 70-pound health transformation. In this episode, we explore the science, stigma, and real-life experience behind GLP-1 medications—and what it truly takes to rebuild health from the inside out. Melanie shares her personal journey with GLP-1 medication, weight loss, and reclaiming her health. As a nurse, mother, and caregiver, she opens up about how years of putting everyone else first, combined with PCOS, hypothyroidism, night shift work, and lifelong body image struggles, left her feeling exhausted, unhealthy, and hopeless. Everything shifted after a doctor’s visit forced her to confront the reality of her health. From there, Melanie began using a GLP-1 medication as a tool, not a shortcut, and started making the lifestyle changes that supported real transformation. She explains how these medications work in the body, how they affect appetite, blood sugar, inflammation, and “food noise,” and why strength training, protein, hydration, sleep, and mindset are essential for lasting success. The episode also explores the emotional side of change: childhood wounds around body image, the stigma surrounding GLP-1s, the fear of judgment, and the mental shift required to stop seeing weight loss as vanity and start seeing it as healing. Melanie shares what helped her navigate side effects, why “go low and slow” matters, and how losing over 70 pounds in less than a year has changed not just her body, but her confidence, energy, family life, and future. This is a conversation is about more than weight,  it’s about identity, self-worth, modern women’s health, and what becomes possible when you finally decides to care for yourself as deeply as you care for everyone else. You can find Weightless by Rocio Salas-Whalen MD, Allyson Ryan here https://www.penguinrandomhouse.com/books/806992/weightless-by-rocio-salas-whalen-md/ Follow Melanie on Instagram: https://www.instagram.com/melanie_bassel Follow JoAnne Pavin: Substack:  https://substack.com/@joannepavin Linked In: https://www.linkedin.com/in/joannepavin/ Instagram: https://www.instagram.com/joanne.pavin/ Facebook: https://www.facebook.com/lamJoannepavin YouTube: https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C

    1h 7m

  2. 3D AGO

    The Courage to Change: Women, Health & Reinvention (National Nutrition Month Series)

    March is National Nutrition Month and Women’s History Month, and this month on the Nourish Me Podcast we’re exploring one powerful theme: the courage to change. In this solo episode, JoAnne introduces a special March mini-series featuring conversations with women who have had the courage to transform their health, rethink their identities, and begin new chapters in life. You’ll hear previews of upcoming episodes including: • Melanie, a NICU nurse who lost nearly 70 pounds and shares her honest journey using GLP-1 medications alongside strength training and nutrition. • Michele Piedmonte, a health coach who discovered that lasting change often requires accountability, confidence, and rebuilding trust in yourself. • Kelly Stobart, a stylist and entrepreneur whose story of reinvention shows how unexpected life changes can open the door to new purpose. JoAnne also shares a reflection on her own nutrition journey, including using advanced testing through Function Health, and introduces the evolving theme behind the podcast: Connection, Ritual, Wellness, and the Human Advantage. Plus, save the date for an upcoming Spring Renewal sound and movement gathering with Lori. This episode sets the stage for a month of conversations about courage, transformation, and what it truly means to nourish ourselves in a distracted world. • Join the Nourish Me community on Substack → https://substack.com/@joannepavin • Learn more about Function Health → Get 25$ off here • Save the date: Spring Renewal Sound & Movement Experience – April 18 https://www.joannepavin.com/events-and-classes.html

    13 min

  3. FEB 17

    EP 030 Year of the Horse: The Courage to Shed Your Fake ID

    In this episode JoAnne shares a raw turning point — shedding her “fake ID” and stepping fully into her true voice after nearly three years of podcasting. In this Year of the Horse episode, she explores why courage is the missing link between setting goals and living them, why this time of year can feel discouraging, and why it’s actually the middle — not the end — of your transformation. She also shares the deeper origin of The Meal — Nourishment Beyond Food, inspired by her time in India, and how it’s evolving into something much bigger. Follow JoAnne Pavin: Substack:  https://substack.com/@joannepavin Linked In: https://www.linkedin.com/in/joannepavin/ Instagram: https://www.instagram.com/joanne.pavin/ Facebook: https://www.facebook.com/lamJoannepavin YouTube: https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C

    13 min

  4. JAN 1

    EP 029 Beyond Resolutions: Your New Year Activation with Suzanne Madden Human Performance Coach

    It’s the NEW YEAR! Time to clear the mental clutter, reset your energy, and intentionally step into what’s next. In this episode, Suzanne and JoAnne dive deep into what it really takes to activate goals—not just set them. From human performance coaching and identity-based habits to accountability, visualization, and resilience, this conversation goes beyond vision boards and New Year’s resolutions. Suzanne shares her journey from corporate leadership into human performance coaching and how training for a Spartan Race became a powerful metaphor for navigating life’s obstacles. Together, they explore how small, consistent actions compound over time, why identity drives behavior, and how accountability can increase your chances of success up to 95%. You’ll also hear about: Why most goals fail—and how to activate them instead Using physical challenges to fuel mental and emotional growth The power of character strengths (VIA) and living in alignment Building strong foundations that help you weather life’s setbacks Why celebrating progress is essential for long-term success Whether you’re resetting for the new year or simply feeling ready for your next evolution, this episode will help you gain clarity, momentum, and confidence to move forward with intention. If you’re in the Chicagoland area, go a step further and Join them for their JANUARY 10th Activation Event: https://www.joannepavin.com/new-year-activation-workshop.html Follow Suzanne Madden on Linked In at: https://www.linkedin.com/in/suzannemadden Follow JoAnne Pavin:   Linked In: https://www.linkedin.com/in/joannepavin/   Instagram: https://www.instagram.com/joanne.pavin/   Facebook: https://www.facebook.com/lamJoannepavin   YouTube: https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C

    48 min

  5. 12/04/2025

    EP 028 Rooted in Wellness: Meredith Vieceli’s Journey from Burnout to Holistic Health Leader

    In this episode, JoAnne welcomes Meredith Vieceli—Certified Holistic Health Coach, mom of two boys, entrepreneur, and athlete, for a powerful conversation on midlife wellness, hormonal clarity, and the simple habits that truly move the needle. For over 15 years, Meredith has helped women build healthier minds and bodies one small step at a time. After leaving a lucrative but soul-draining corporate job, she followed her calling to support busy women in reclaiming their energy, improving their quality of life, and feeling genuinely well. Her background as a competitive endurance athlete—including completing Ironman Wisconsin and the Boston Marathon—gives her a deep understanding of performance, recovery, and the shifting needs of the female body.  In our conversation, Meredith shares how her coaching has evolved to meet the needs of an underserved and often overwhelmed group: midlife women navigating hormonal changes, confusion, and misinformation. She discusses the importance of foundational habits—hydration, sunlight, morning protein, daily movement, and sleep hygiene—and how simple, science-backed routines can transform wellbeing without adding overwhelm. We also revisit her entrepreneurial journey with the B Bar, a clean, low-glycemic endurance bar she created in 2012. Meredith opens up about the challenges of scaling, the tension between growth and quality, and her decision to discontinue the product to maintain integrity. The experience became a self-taught masterclass in product development, manufacturing, and brand stewardship. Meredith’s coaching philosophy centers on personalization, helping women tune into their bodies, trust their intuition, and create sustainable habits. This episode is rich with wisdom, practical takeaways, and heartfelt conversation—perfect for any woman seeking balance, clarity, and nourishment in the midst of a busy life. Follow Meredith: Instagram @wildberrywellness Facebook @wildberrywellness For more updates on Winter Wellness Lab join here: https://joannepavin.myflodesk.com/winterwellnesslab To Join the New Year’s 20250 Vision Activation click here: https://joannepavin.myflodesk.com/newyearsactivationevent Follow JoAnne Pavin: Linked In: https://www.linkedin.com/in/joannepavin/ Instagram: https://www.instagram.com/joanne.pavin/ Facebook: https://www.facebook.com/lamJoannepavin YouTube: https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C

    58 min

  6. 11/27/2025

    Ep 027 Slowing Down the Thanksgiving Meal: Your Guide to Wellness and Presence This Holiday Season

    In this Thanksgiving-week episode, JoAnne Pavin shares a grounded, soulful strategy for navigating the holidays with more ease, presence, and nourishment. Drawing on her integrative wellness background and seven years of teaching The Meal, she offers practical tools to transform holiday eating, hosting, and connection. You’ll learn how to use breath to reduce stress, support digestion, and shift from perfection to presence. JoAnne explains why movement before big meals matters, how to avoid overeating without restriction, and why filling your plate with veggies first is always a win. She also guides listeners in turning meals into five-sense rituals that deepen connection, creativity, and emotional nourishment. Discover simple behavioral shifts—like putting your fork down between bites, limiting water during meals, alternating alcohol with water, and using smaller plates—that make a big difference in how you feel through the season. Whether you’re hosting or attending, JoAnne shares mindset tools to reduce overwhelm, create calm, and bring more joy to the table. From managing family dynamics with breath to prepping the night before, these strategies help you glide through the holidays with intention and ease. Plus, download JoAnne’s new Breathwork Guide, https://joannepavin.myflodesk.com/breathworkguide register for upcoming Monday Meditations through December when you subscribe to JoAnne’s Substack https://substack.com/@joannepavin and get on the waitlist for the Winter Wellness Lab designed to elevate your wellbeing into 2026. https://joannepavin.myflodesk.com/winterwellnesslab https://www.joannepavin.com/events-and-classes.html This episode is your roadmap to staying grounded, nourished, and connected all season long.   Follow JoAnne Pavin: Linked In: https://www.linkedin.com/in/joannepavin/ Instagram: https://www.instagram.com/joanne.pavin/ Facebook: https://www.facebook.com/lamJoannepavin YouTube: https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C

    22 min

  7. 08/10/2025

    EP 026 My Big Summer Pause: A Journey Back to Energy & Clarity

    After two years of nonstop events, podcasting and running her business, JoAnne Pavin hit a much needed pause — facing burnout and stress adaptation syndrome, where the body runs on stress hormones and forgets how to rest. In this deeply personal relaunch episode, JoAnne shares how she used her 4M Method — Movement, Meals, Meditation, Mindset — to reset her nervous system, restore energy, and reclaim mental clarity. 🏊‍♀️ Movement – Returned to competitive training for the first time since 2010, swimming and preparing for a local aquathon, culminating in a successful open-water swim on July 20th. 🥗 Meals – Shifted to whole foods, boosted hydration, reduced caffeine, and fueled workouts with balanced breakfasts. 🧘‍♀️ Meditation – Added restorative breaks and hand-positioning techniques for midday calm. 💡 Mindset – Gained clarity and focus by setting and achieving a physical goal. The result? A stronger body, calmer mind, and creative energy that outperformed her old hustle habits. JoAnne also announces two exciting ways listeners can join her in living beyond burnout: Fall Nourish Reset Challenge – Kicking off early September to help reset your nervous system. https://joannepavin.myflodesk.com/fallnourishreset   JOIN JoAnne for Be Well, Be Nourished – An October 9th seasonal wellness event in Chicagoland benefiting Girls on the Run. https://www.pinwheel.us/RegistrationInfo/Event/F4VC6ZB5UPWY5N6  Follow JoAnne Pavin: Linked In: https://www.linkedin.com/in/joannepavin/ Instagram: https://www.instagram.com/joanne.pavin/ Facebook: https://www.facebook.com/lamJoannepavin YouTube: https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C   Substack: https://substack.com/@joannepavin

    14 min

  8. 03/19/2025

    EP 25 The Warmth of Wellness: Sauna Culture and Contrast Therapy with Gloria Nash

    In this Podcast episode JoAnne Pavin interviews Gloria Nash, founder of Homestead Saunas, who shares her journey from wellness enthusiast to sauna expert. JoAnne highlights her passion for thermal therapy and its health benefits. Recorded inside a sauna, Gloria discusses the transformative effects of sauna use and contrast therapy, detailing their ability to improve health and wellness. She emphasizes the cultural and community aspects of saunas, creating an alcohol-free space that fosters genuine connections while incorporating herbalism into her practices. The episode covers the therapeutic offerings at Homestead Saunas, including unique Ukrainian bath rituals and various massage therapies, as well as insights into sauna design features that enhance the user experience. Gloria also outlines upcoming events and workshops, inviting listeners to explore the holistic benefits of sauna culture and its potential for personal rejuvenation. Check out Video cast of this episode at: https://youtu.be/pBiILv2tt3g?si=fCDrFF6tcNT1tfBG Follow Gloria Nash: Instagram: https://www.instagram.com/homesteadsaunas @homesteadsaunas  Sauna Synergy: https://www.instagram.com/saunasynergy @saunasynergy Interview conducted inside a sauna with Gloria Nash, founder of Homestead Saunas Gloria's background in wellness began as a teenager with an independent study on bioengineered food vs. organic food Gloria discovered her love for saunas as a child and later became a regular at King Spa, a Korean bathhouse in Niles, Illinois King Spa features different rooms with various healing properties, including very hot rooms Contrast therapy defined as moving between temperature extremes (hot sauna to cold water/snow) Gloria started Homestead Saunas as the trend of thermal therapy was gaining popularity 🧠 Health Benefits of Sauna and Contrast Therapy  Moving from hot to cold environments increases human growth hormone production Benefits include improved collagen production and immune system function Contraindications include high blood pressure and pre-existing heart conditions Regular sauna use can help prevent heart disease and cardiovascular risks A 20-minute sauna session provides cardiovascular benefits similar to a workout Thermal/bath culture spans across different cultures worldwide using elemental forces (fire, water) for transformation The 'sauna bro' trend focuses on extreme biohacking rather than the holistic transformational process 🌿 Community and Cultural Aspects  Homestead Saunas created as an alcohol-free community space in Wisconsin Alternative to drinking culture that promotes authentic connection and vulnerability The sauna experience engages all five senses and connects people with nature Gloria incorporates herbalism into sauna practices through botanical sauna brooms (venik/vihta) Different plants used include birch (most common), oak (more masculine), and linden The sauna serves as a 'womb space' where women can emerge renewed and rejuvenated Sauna helps bring people back to homeostasis and supports the body's natural healing 🧖‍♀️ Therapeutic Practices at Homestead Saunas  Ukrainian bath ritual is a transformational process using intention to release and grow Various wooden massage tools used for lymphatic drainage and bodywork Sensorial experiences in sauna can include dizziness if staying beyond personal threshold Importance of listening to one's body and developing internal wisdom Sauna experiences reconnect people with nature through 'vitamin Earth' Temperature ranges from 60°C (140°F) for therapies to 70-80°C (approx. 170°F) for regular sauna 30-degree temperature difference between top and lower benches allows for comfort options 🌊 Therapeutic Offerings and Future Plans  Ukrainian bath therapy is 'the ultimate five sense experience' with cleansing elements Includes use of salt, honey, citrus, herbs, and cold water for transformation The sauna designed with cedar for natural aroma and properties Two bench heights to allow temperature variation Homestead offers additional services: massage therapy, cranial sacral therapy, Mayan abdominal massage Simpler options like salt scrubs available for those who don't want full ritual process Upcoming event: Sauna Synergy on April 11-12 at Kettle Marine Ranch in Eagle, Wisconsin 🏗️ Sauna Design and Future Events  Gloria and her husband built their mobile sauna during the COVID pandemic Key design elements include cedar wood, two bench heights, and the Hum stove from Estonia The wood-burning stove provides elemental fire connection versus electric heaters Tour of the sauna showing changing area, wooden tools, and botanical brooms Barrel saunas discussed as alternative design with pros and cons Homestead Saunas will be at several events: Midwest Women's Herbal Conference (May) and Mycelium Mysteries (September)   Website: homesteadsaunas.com and Instagram: @HomesteadSaunas

    50 min
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5
out of 5
12 Ratings

About

Get out of the Digital Storm! Are you spinning in a technology tornado? Are you looking to nourish and balance your life away from the digital distractions? Join JoAnne Pavin, expert stress manager, wellness practitioner, and coach, as she guides you towards a healthier and more fulfilling lifestyle. Tune in weekly for inspiring conversations and interviews on how to optimize your energy through nutrition, exercise, meditation, mindset, gardening, and cooking masterclasses. Let her help you 👉reclaim your existence in nature 👉 engage your five senses 👉improve your productivity and creativity. Join her alongside wellness experts, culinary professionals, farmers, healers, and conscious entrepreneurs on this journey towards a more nourishing life. Be empowered to follow a new algorithm, the rhythm of real life.

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