21 episodes

Your host Natasha is the founder of Glow Yoga & Wellness whose mission is to offer daily selfcare for graceful active aging and mental clarity that is sustainable and simple. After having healed herself from excruciating chronic neck pain and persistent anxiety, she has developed Glow Wellness Program with holistic 8-limbed yoga, mindful strengthening, and bodywork. With the widespread anxiety, ADD, insomnia, chronic pain, and fast-paced fitness frenzy she hopes to share the sacredness of slowing down.

Natasha is an E-RYT 500 yoga teacher with 12 years of experience, a Spiritual Psychology graduate, a certified Mindfulness educator, a creator of 360Barre method, and a past student of Judo. Natasha is trained in classical Piano and loves playing live SoundBath Meditations to access Inner Bliss. She is a continuous student of yoga philosophy and a researcher of the ancient yogic scriptures.

Glow's podcast offers holistic selfcare education and daily routines you can implement today & start feeling better.

You can work with me remotely, join my group coaching program, and I can help you add a Wellness Element to your Corporate Events & Wellness Conferences: simply reach out to me via web chat www.glowyogasf.com

Slow Down to Heal. Glow Yoga San Francisco Natasha Ivantsova

    • Health & Fitness
    • 5.0 • 13 Ratings

Listen on Apple Podcasts
Requires macOS 11.4 or higher

Your host Natasha is the founder of Glow Yoga & Wellness whose mission is to offer daily selfcare for graceful active aging and mental clarity that is sustainable and simple. After having healed herself from excruciating chronic neck pain and persistent anxiety, she has developed Glow Wellness Program with holistic 8-limbed yoga, mindful strengthening, and bodywork. With the widespread anxiety, ADD, insomnia, chronic pain, and fast-paced fitness frenzy she hopes to share the sacredness of slowing down.

Natasha is an E-RYT 500 yoga teacher with 12 years of experience, a Spiritual Psychology graduate, a certified Mindfulness educator, a creator of 360Barre method, and a past student of Judo. Natasha is trained in classical Piano and loves playing live SoundBath Meditations to access Inner Bliss. She is a continuous student of yoga philosophy and a researcher of the ancient yogic scriptures.

Glow's podcast offers holistic selfcare education and daily routines you can implement today & start feeling better.

You can work with me remotely, join my group coaching program, and I can help you add a Wellness Element to your Corporate Events & Wellness Conferences: simply reach out to me via web chat www.glowyogasf.com

Listen on Apple Podcasts
Requires macOS 11.4 or higher

    How Concealed Anxiety Affects Our Relationships

    How Concealed Anxiety Affects Our Relationships

    In today’s episode, I'm bringing back the topic of Anxiety and how it can affect our relationships without us even realizing it. I share here about the relationship between stress and anxiety, 7 Signs we might be experiencing traumatic or chronic stress, and 7 Ways our concealed anxiety can be ruining our relationship, giving us 'relationship anxiety', and causing many other difficulties in life. Know that chronic stress triggers anxiety - they come together like chips and salsa.

    Please join my upcoming Online Live Course on Relationship Anxiety starting December 5, 2023: https://www.eventbrite.com/e/relationship-anxiety-course-tickets-760236486797

    If you enjoyed this podcast – please pay some love forward by leaving your 5-star review, tell me what you enjoyed, and if you have had any breakthroughs in your healing journey - it will help others find this podcast and hopefully start feeling better.

    Thank you so much for listening, I am so proud of you for staying curious and learning new ways of taking loving care of what you have been given as a gift and inspiring others to do the same.

    Sending you love, peace, and health from one and only San Francisco, until next time!

    Natasha
    www.glowyogasf.com


    Links:
    Daily Group Coaching https://www.glowyogasf.com/workout-at-any-age
    My Breathwork Exercises Book for Anxiety https://www.glowyogasf.com/product-page/breathwork-book-for-anxiety

    The Brain Molecules of Focus and Motivation

    The Brain Molecules of Focus and Motivation

    In today’s episode, I want to take another dive into our brain and its ability to influence our emotions, motivate us, and help us stay on task. In this day and age when even our home speaker demands our attention, how can we improve our focus and not lose sight of what’s important? Even though as a society our lives became so much more convenient, the widespread dissatisfaction and the lack of happiness are alarming. The industry of anti-depressants, opioids, Adderall, and sleeping pills is booming like never before. While it's very easy to pop a pill, sniff a thing, pour and glass, and help us feel better – there is not one person whose brain has been 'fixed' with prescription medicine. I would like to emphasize the importance of using professional help for real mental health diagnoses and life-saving pharmaceuticals, and at the same time encourage all of us to implement daily selfcare that can support and re-wire our complex and always-changing brains. I also want to mention a fun fact about all external drugs – the only reason why any substances have any effect on our brain – is because they mimic our own internal pharmacy, and some of the mind-altering substances have actually helped the scientists discover those internal neuro-transmitters and better understand how our brain works.

    While there are over 100 neurotransmitters that influence our mood and behavior, in this episode I’ll start by talking about the first 3 that make or break our ability to pay attention, feel satisfaction and stay motivated to participate in everyday life. Those molecules are dopamine, norepinephrine, and serotonin made by your own brain incorporated. I’ll also share the 7-Step Simple Plan you can implement today to Increase the Amounts of dopamine, norepinephrine, and serotonin molecules to improve our attention, focus, and life satisfaction.

    Natasha
    founder | sustainable selfcare advocate
    You can work with me remotely, I am available to organize Team Wellness Events & Conferences: reach out via web chat www.glowyogasf.com

    _______

    Your host Natasha is the founder of Glow Yoga & Wellness whose mission is to offer daily selfcare for graceful active aging and mental clarity that is sustainable and feels good: you don't want to miss a day!

    Natasha is an E-RYT 500 yoga teacher with 12 years of experience, a Spiritual Psychology teacher, a certified Mindfulness educator, a creator of 360Barre method, and a past student of Judo. Natasha is trained in classical Piano and loves playing live SoundBath Meditations to connect to our Inner Bliss. She is a continuous student of yoga philosophy and a researcher of the ancient yogic scriptures.

    After having healed herself from excruciating chronic neck pain, she has developed Glow Wellness Program with holistic 8-limbed yoga, mindful strengthening, and bodywork. With the widespread anxiety, anger, ADD, insomnia, chronic pain, and fast-paced fitness frenzy she hopes to share the sacredness of slowing down.

    Glow's podcast offers holistic selfcare education and science-backed simple routines you can implement today & start feeling better.


    Mentioned Resources:

    25Min Live(Zoom) Morning Selfcare Habit www.glowyogasf.com/product-page/month-of-live-group-coaching-healthy-habit-development

    My Breathwork Book for the Anxious Mind: 10 Days to Clarity & Calm www.glowyogasf.com/product-page/breathwork-book-for-anxiety

    Brain Waves from Scientific American https://www.scientificamerican.com/article/what-is-the-function-of-t-1997-12-22/

    Norepinephrine & Meditation https://pubmed.ncbi.nlm.nih.gov/3517923/

    Molecular Mechanisms of Meditation https://pubmed.ncbi.nlm.nih.gov/23737355/

    Exercise and Attention Deficit https://pubmed.ncbi.nlm.nih.gov/34856393/

    Meditation and its effect on Serotonin, Norepinephrine, and Dopamine https://pubmed.ncbi.nlm.nih.gov/789821/

    'Take Your Pills' Documentary https://www.netflix.com/title/80117831

    Brain and breathing https://pubmed.ncbi.nlm.nih.go

    Demystifying Chronic Inflammation and Chronic Pain

    Demystifying Chronic Inflammation and Chronic Pain

    In today’s episode, I want to address one of the most dangerous, mysterious, and out-of-sight beast: chronic inflammation, which may or may not come with chronic pain. According to the National Institute of Environmental Health Sciences and Harvard Medical School, Chronic inflammation has been reported to contribute to numerous diseases, including arthritis, autoimmune diseases, Alzheimer's, diabetes, asthma, atherosclerosis, Neurological diseases, and cancer.
    According to Cancer Research Institute, Department of Pathology, UCSF, chronic inflammation is a critical component of cancer and many cancers arise from sites of infection, chronic irritation, and inflammation.

    In this episode, I will talk about what inflammation is, 3 common causes of chronic inflammation and pain, And the 4 Main Pillars of healing. I will also share a few real-life recovery stories that I have experienced and witnessed.

    Mentioned Resources:

    20-Min Daily Rehab Sequence with a Foam Roller www.glowyogasf.com/chronic-pain-inflammation-relief

    My Breathwork Book for the Anxious Mind: 10 Days to Clarity & Calm https://www.glowyogasf.com/product-page/breathwork-book-for-anxiety

    Live Selfcare Coaching Program www.glowyogasf.com/product-page/month-of-live-group-coaching-healthy-habit-development

    Anti-Inflammatory Roll-On by Inhale Nature www.inhalenature.com/product-page/muscle-joint-care-roll-on-inflammation-and-pain-relief


    Medical Studies:

    Markers of inflammation - Medical Studies by National Institute of Environmental Health Sciences
    https://pubmed.ncbi.nlm.nih.gov/29882133/

    Inflammation & Brain Health https://hms.harvard.edu/magazine/aging/inflammation-brain-health

    Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs https://pubmed.ncbi.nlm.nih.gov/32360589/

    "Exercise as medicine" in chronic kidney disease https://pubmed.ncbi.nlm.nih.gov/27334146/

    Anti-Inflammatory Properties of Diet Medical Studies www.ncbi.nlm.nih.gov/pmc/articles/PMC8389628/

    Evidence for prescribing exercise as therapy in chronic disease https://pubmed.ncbi.nlm.nih.gov/16451303/


    Sending you Love, Peace, and Health from San Francisco

    Natasha
    founder | sustainable selfcare advocate
    You can work with me remotely, and I am available to organize and travel for Team Wellness Events & Conferences: reach out via web chat www.glowyogasf.com

    _______

    Your host Natasha is the founder of Glow Yoga & Wellness whose mission is to offer daily selfcare for graceful active aging and mental clarity that is sustainable and feels good: you don't want to miss a day!

    Natasha is an E-RYT 500 yoga teacher with 12 years of experience, a Spiritual Psychology teacher, a certified Mindfulness educator, a creator of 360Barre method, and a past student of Judo. Natasha is trained in classical Piano and loves playing live SoundBath Meditations to connect to our Inner Bliss. She is a continuous student of yoga philosophy and a researcher of the ancient yogic scriptures.

    After having healed herself from excruciating chronic neck pain, she has developed Glow Wellness Program with holistic 8-limbed yoga, mindful strengthening, and bodywork. With the widespread anxiety, anger, ADD, insomnia, chronic pain, and fast-paced fitness frenzy she hopes to share the sacredness of slowing down.

    Glow's podcast offers holistic selfcare education and science-backed simple routines you can implement today & start feeling better.

    Sustainable Weight Loss & Maintenance

    Sustainable Weight Loss & Maintenance

    In this episode, I want to address one of the most popular subjects related to selfcare based on search statistics - weight loss. According to studies about 45% of adults are trying to lose weight, and 23% of adults are trying to maintain weight at any given moment. There is so much advertising noise with brands spreading false information, selling us ‘easy buttons’, pills, celebrity workouts, telling us their way is the best way, we gotta sign up for their shakes, buy their keto diet, go carnivore, and enroll their 30-day body transformation challenge. Here is a picture before – and a picture 30 days after. What about a picture one year after? 10 years after? According to studies, 90% of people who lose weight fast eventually regain it, as their daily selfcare habits have never been dealt with.

    Learn the ABC of metabolism, 3 things we need to watch out for optimal body weight, the best workouts for weight loss, 2 actual habits to implement daily, and a few recipe ideas to rethink the way we eat. This is not just with another diet and exercise plan, that 90% of us tend to abandon, but with actual science on how our body works, why it gains weight, and in what environment it likes to off-load the fat. I believe that the only reason we eat unhealthily and have trouble establishing selfcare routines is our lack of understanding of the intricate work of our body. I hope by explaining the nuts and bolts of our metabolism you’ll look at yourself with fresh eyes, fall in love with your body and be excited to build a new routine.

    Resources:
    1. Our Body’s Caloric Usage Calculator based on our age, height & activity level: www.calculator.net/calorie-calculator.html
    2. Calories in common foods https://www.calories.info/food/pizza
    3. Zoe Program with Glucose Monitor https://joinzoe.com/how-it-works
    4. Chia Seeds Pudding & Fiber Chart Download www.glowyogasf.com/gut-immune-system
    5. Greek recipe for Beans Gigantes I first tried at Kokarri Restaurant www.copymethat.com/r/xcTVaE7eh/oven-baked-giant-beans-with-tomato-dill-/


    Sending you Love, Peace, and Health from San Francisco

    Natasha
    founder | sustainable selfcare advocate
    www.glowyogasf.com

    _______

    Your host Natasha is the founder of Glow Yoga & Wellness whose mission is to offer daily selfcare for graceful active aging and mental clarity that is sustainable and feels good: you don't want to miss a day!

    Natasha is an E-RYT 500 yoga teacher with 12 years of experience, a Spiritual Psychology teacher, a certified Mindfulness educator, a creator of 360Barre method, and a past student of Judo. Natasha is trained in classical Piano and loves playing live SoundBath Meditations to connect to our Inner Bliss. She is a continuous student of yoga philosophy and a researcher of the ancient yogic scriptures.

    After having healed herself from excruciating chronic neck pain, she has developed Glow Wellness Program with holistic 8-limbed yoga, mindful strengthening, and bodywork. With the widespread anxiety, anger, ADD, insomnia, chronic pain, and fast-paced fitness frenzy she hopes to share the sacredness of slowing down.

    Glow's podcast offers holistic selfcare education and science-backed simple routines you can implement today & start feeling better.

    The Best Sustainable Time Management System

    The Best Sustainable Time Management System

    I'd like to invite you to think about TIME because I've read a lot about time management tools, and while they are all helpful when implemented, they don't focus on the WHY we want to get more organized. The why behind us needing a better, more sustainable time management system is that we don’t have time for our health & fitness, we have lost touch with our hearts, and we get overwhelmed with piling up unfinished projects - all of which cause physical and mental breakdowns.

    The lack of time management skills directly affects our well-being: when we are In a chronic state of catching up when our work & family need us 24/7, we think this load might be just temporary and persist in cranking them up.. years fly by, and our wellbeing, our fit body, our hobbies, and our inner spark become a distant memory. If we don't learn how to master our time today, we can blink - and 10 years will pass without us getting any closer to the way we want to feel, our partners and kids become strangers, and we forgot who we are and where we're headed. What do YOU want? What do YOU want to experience? While we can always make more money, buy more things, and meet more people – we can never replace our time.
    In this episode, I will share the Secret to Getting Things done and the 5 Steps to becoming a Time & Concentration Master. We‘ll learn a smarter, more mindful use of our finite and precious hours, the importance of a routine, ways to lifehack our schedule to prevent burnout, loss of zest, and propel us towards the vision we have for our life.

    Join our Daily 25-Minute Live (Zoom) Morning Workouts www.glowyogasf.com/product-page/month-of-live-group-coaching-healthy-habit-development

    20-Min Daily Rehab Sequence with a Foam Roller www.glowyogasf.com/chronic-pain-inflammation-relief

    My Breathwork Book for the Anxious Mind: 10 Days to Clarity & Calm https://www.glowyogasf.com/product-page/breathwork-book-for-anxiety

    Anti-Inflammatory Roll-On by Inhale Nature www.inhalenature.com/product-page/muscle-joint-care-roll-on-inflammation-and-pain-relief

    Try Farmstead Grocery Delivery www.farmsteadapp.com/share/nivantsova

    Sending you Love, Peace, and Health from San Francisco

    Natasha
    founder | sustainable selfcare advocate
    You can work with me remotely, and I can help you add a Wellness Element to your Corporate Events & Wellness Conferences: simply reach out to me via web chat www.glowyogasf.com

    _______

    Your host Natasha is the founder of Glow Yoga & Wellness whose mission is to offer daily selfcare for graceful active aging and mental clarity that is sustainable and feels good: you don't want to miss a day!

    Natasha is an E-RYT 500 yoga teacher with 12 years of experience, a Spiritual Psychology teacher, a certified Mindfulness educator, a creator of 360Barre method, and a past student of Judo. Natasha is trained in classical Piano and loves playing live SoundBath Meditations to connect to our Inner Bliss. She is a continuous student of yoga philosophy and a researcher of the ancient yogic scriptures.

    After having healed herself from excruciating chronic neck pain, she has developed Glow Wellness Program with holistic 8-limbed yoga, mindful strengthening, and bodywork. With the widespread anxiety, anger, ADD, insomnia, chronic pain, and fast-paced fitness frenzy she hopes to share the sacredness of slowing down.

    Glow's podcast offers holistic selfcare education and science-backed simple routines you can implement today & start feeling better.

    Brain Self-Care for Anxiety and Depression

    Brain Self-Care for Anxiety and Depression

    Mental health is health. Today, 20% or every 5th American experiences mental illness, making depression the leading cause of disability. I got hit with a nut case of anxiety when San Francisco closed down in 2020, and was able to dig myself out with all the practices I share in my podcast. Let's minimize the risks by learning about our brain, and the latest 🧠science. Our brain is just an organ that needs understanding and loving care just like any organ in our body. In this episode you'll learn about 3 common causes affecting our mental health, the 5-Step Mind-Rewiring Process to reduce intrusive thoughts, get un-stuck from the cycle of unhealthy patterns to prevent and overcome anxiety, and depression, and the 10 Simple Daily Actions we can take to keep our 🧠 in top-notch shape. You'll also learn how our brain stores memories and thoughts.
    And, mental health is not a new thing – both Yogic philosophy and Buddhism's primary purpose was mind mastery to help us improve our behavior and self-regulate our mental disturbances so we can create inner-outer peace and well-being. When our mental health is affected it doesn’t matter how educated we are, what we have accomplished, how loving our family is, or how beautiful our surroundings are - we simply can’t feel the joy, and even worse, we can lose it all.


    Gut Health Episode & Fiber Chart Download www.glowyogasf.com/gut-immune-system

    Daily Affirmation Coasters www.glowyogasf.com/product-page/daily-affirmations-cards-coasters

    20-Min Daily Rehab Sequence with a Foam Roller www.glowyogasf.com/chronic-pain-inflammation-relief

    My Breathwork Book for the Anxious Mind: 10 Days to Clarity & Calm https://www.glowyogasf.com/product-page/breathwork-book-for-anxiety

    Live Selfcare Coaching Program www.glowyogasf.com/product-page/month-of-live-group-coaching-healthy-habit-development

    Anti-Inflammatory Roll-On by Inhale Nature www.inhalenature.com/product-page/muscle-joint-care-roll-on-inflammation-and-pain-relief

    Meditation & Kayaking Retreat June 23-25 2023 https://www.glowyogasf.com/product-page/meditation-kayaking-retreat


    Brain Research Resources:
    • Studies on Repetitive negative thinking is associated with unhealthy brain proteins: amyloid, tau, and cognitive decline https://pubmed.ncbi.nlm.nih.gov/32508019/
    • Studies on Inferior and medial temporal tau and cortical amyloid are associated with daily functional impairment in Alzheimer's disease https://pubmed.ncbi.nlm.nih.gov/30704519/
    • In Pursuit of Healthy Aging: Effects of Nutrition on Brain Function https://pubmed.ncbi.nlm.nih.gov/34068525/
    • Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health https://pubmed.ncbi.nlm.nih.gov/33693453/


    Sending you Love, Peace, and Health from San Francisco,

    Natasha
    sustainable selfcare advocate
    You can work with me remotely, and I am available to organize and travel for your Team Wellness Events and Conference: simply reach out via Web Chat www.glowyogasf.com

    _______

    Natasha is the founder of Glow whose mission is to offer daily selfcare for graceful active aging and mental clarity that is sustainable and feels good: you don't want to miss a day!

    Natasha is an E-RYT 500 yoga teacher with 12 years of experience, a Spiritual Psychology teacher, a certified Mindfulness educator, a creator of 360Barre method, and a past student of Judo. Natasha is trained in classical Piano and loves playing live SoundBath Meditations to connect to our Inner Bliss. She is a continuous student of yoga philosophy and a researcher of the ancient yogic scriptures.

    After having healed herself from excruciating chronic neck pain, she has developed Glow Wellness Program with holistic 8-limbed yoga, mindful strengthening, and bodywork. With the widespread anxiety, anger, ADD, insomnia, chronic pain, and fast-paced fitness frenzy she hopes to share the sacredness of slowing down.

Customer Reviews

5.0 out of 5
13 Ratings

13 Ratings

AMPreviews ,

Natasha is the REAL DEAL

I have had the privilege of living in the neighborhood where Natasha’s yoga studio is located. She lives and embodies yoga and all its wonderful teachings. She has built such a loving amd inviting community. She is our little North Beach SF ashram! I practice most mornings via her 25 minute live zoom classes at 7:30am. Love starting my day stretching, strengthening, and loving my body and mind with her guidance. This podcast is another wonderful gift from her. :)

Lolac007 ,

Heart Warming And Inspiring

Natasha, the founder of Glow Yoga, is truly amazing! Her wisdom is is uplifting and inspiring! Her podcast is soothing and cozy. Full of insight yet puts you at ease! It’s really majestic to hear!

moneill82 ,

Love

Love this pod and all the knowledge Natasha has to share

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