30 episodes

Dr. Elyssa Wright is focused on helping moms live a more holistic lifestyle. Whether you are trying to conceive, newly pregnant, or a seasoned mama with littles already running around, Dr. Elyssa will be bringing you insightful “hacks” to help keep you and your family healthy and happy. Each week we will be answering your burning questions about fertility, pregnancy, healthy kids, and holistic family living.

The Trimester Bubble Dr. Elyssa Wright

    • Health & Fitness
    • 5.0 • 3 Ratings

Dr. Elyssa Wright is focused on helping moms live a more holistic lifestyle. Whether you are trying to conceive, newly pregnant, or a seasoned mama with littles already running around, Dr. Elyssa will be bringing you insightful “hacks” to help keep you and your family healthy and happy. Each week we will be answering your burning questions about fertility, pregnancy, healthy kids, and holistic family living.

    09: New Year Reset

    09: New Year Reset

    It’s never too late to make great changes! 

    On this episode of The Trimester Bubble, Dr. Katherine talks about her “back to basics” tips for the new year. Start small, make commitments you can stick to, and before you know it, you’ll be on your way to a year full of great sleep, balanced meals, and attainable exercise. 

    Sleep

    We often see patients in our office who are feeling the aches and pains of a poor night’s sleep. Set yourself up for success by:


    Turning off electronics an hour before bed


    Stop snacking a couple hours before bed


    Take a hot shower or bath in the evening


    Clear your bedroom from extra distractions



    Diet and Nutrition

    Rather than focusing on taking food away from your plate, focus on the ratio of food on your plate. Aim for:


    Fruit and/or veggies on half your plate


    Whole grains on a quarter of your plate


    Protein on a quarter of your plate



    Steer clear of fried and processed foods as much as possible, and try out prepping your meals for the week on Sunday or Monday to make healthy weekday meals easier. 

    Exercise

    Move your body every day! If structured exercise sounds inaccessible, try out:


    Walking for 20 minutes a day


    Taking a weight lifting class at your local gym


    Playing pickleball with friends


    Gardening


    Try a yoga for beginners class



    In this episode you’ll hear about:


    What sleep does for your mind and body


    Meal prepping


    Balanced portions


    How much water to drink each day


    The two main types of exercise


    Weekly exercise goals (and how to make it super accessible)


    What exercise does for your mind and body



    Resources in this Episode:


    Pain-Free Pregnancy registration


    Body & Balance website



    Learn:


    Episode 8: Managing the Holiday Season


    Episode 7: It Takes a Village - Functional Medicine


    Decreasing Dairy


    A Good Nights Sleep


    Meal Planning for Wellness



    Connect:


    Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


    Body & Balance: New patients start here


    About Dr Elyssa and Dr Katherine


    Connect with Body & Balance on Instagram


    Connect with Body & Balance on Facebook


    Enjoying the podcast? Be sure to subscribe and leave a review!



    Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

    • 12 min
    08: Managing the Holiday Season

    08: Managing the Holiday Season

    The holiday season can bring up a lot of emotions around self, family, events, food, and more. This week on the Trimester Bubble, we chatted with Jessica Van Antwerp for a better understanding of stress and learned some helpful, practical ways to tackle stress this season!

    Why is Stress Management Important?

    Stress levels are a key indicator of overall health (as well as nutrition and movement). It’s a contributing factor to all major diseases and changes your body’s processes when heightened.

    Finding ways to manage the stress of everyday life and the added stressors of life events and holidays can support your longterm disease prevention, help you absorb vitamins and minerals better, and support your body’s innate healing process.

    Stress Management Ideas

    Stress management can include anything that helps you breathe and slow down. This might look like:


    Getting a massage


    Take three mindful breaths


    Meditating


    Practice qigong


    Go for a walk in nature


    Spend time in a steam room


    Paint


    Dance


    Sip tea (without your phone around)


    Put your bare feet in the grass, sand, or water



    Self Care

    While “self care” can feel like a buzzword, it can be pretty simple and very helpful. During the relentless pace of the holiday season, your stress management practices will make great self care practices. 

    There’s no one-size-fits-all approach to self care, but we’ve put together some ideas to get you started on your self care path:


    Take time for yourself, even if it’s a couple minutes a day


    Connect with yourself through meditation and/or movement


    Grounding (learn more in the podcast!)


    Eat nutritious meals


    Get a good nights sleep



    In this episode you’ll hear about:


    The common stressors and feelings that come up around the holidays like keeping your center around family and managing travel anxiety


    Understanding “grounding” and how to do it!


    Qigong as moving meditation for health


    Pillars of health: nutrition, movement, relaxation


    How our fight or flight response impacts our physical bodies and how to deal with daily stress


    Qigong as a way to connect with your growing baby and yourself


    What is self care really?


    The importance of managing your stress and the detrimental effects of unmanaged stress


    Taking control of your own health



    Resources in this Episode:


    Pain-Free Pregnancy registration


    Body & Balance website


    Jessica’s Website for wellness coaching


    Jessica’s Website for Retreats


    Intro to Chigong online course: Use discount code “alottalove” for $100 off!



    Learn:


    Episode 6: Staying Healthy This Cold and Flu Season


    Episode 7: It Takes a Village - Functional Medicine


    Healthy Holiday Eating


    Stress Free Home for the Holidays


    A Good Nights Sleep



    Connect:


    Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


    Body & Balance: New patients start here


    About Dr Elyssa and Dr Katherine


    Connect with Body & Balance on Instagram


    Connect with Body & Balance on Facebook


    Connect with Jessica on Instagram @integral.travel


    Connect with Jessica on Facebook: integral.travel and jessicalynbodywork


    Enjoying the podcast? Be sure to subscribe and leave a review!



    Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescriptio

    • 34 min
    07: It Takes a Village- Functional Medicine

    07: It Takes a Village- Functional Medicine

    The pregnancy journey brings up so many new questions, like:


    When is the best time to start thinking about nutrition in the pregnancy journey?


    How do I know my prenatal vitamin is working?


    Who do I need supporting me in the pre-conception phase?



    On The Trimester Bubble, we’re happy to share some of the incredible experts and resources we have access to in Boulder, Colorado, so you can benefit from them wherever you are!

    This week, Dr. Elyssa and Dr. Katherine sat down with Dr. Margo Gasta to discuss her work as a functional medicine dietitian and certified classical homeopath working with women on the path of pregnancy. We chatted about some of those common questions to help bring you some guidance along your journey!

    When to Start Thinking About Nutrition

    If you’re planning to get pregnant, it’s great to start thinking about nutrition now! Dr. Margo recommends getting labs done as a baseline and reviewing the results with your functional medicine practitioner. 

    Creating Good Habits Pre-Pregnancy

    Trimester 1 can bring a whole slew of physical and emotional shifts that make creating new habits even more difficult. So if you’re planning to get pregnant, consider taking a look at these areas to set yourself up well:


    Healthy eating


    Optimized digestion


    Meal planning


    Remove environmental chemicals


    Manage stress levels



    Dr. Margo Gasta is a functional medicine dietitian and a certified classical homeopath. She has been practicing for 34 years, working with gastro-intestinal issues, chronic pelvic pain, autoimmune disease, chronic fatigue, ADHD, anxiety, and depression. 

    In this episode you’ll hear about:


    Dr Margo Gasta’s work as a functional medicine dietitian and certified classical homeopath


    When to start thinking about preconception nutrition


    Common underlying conditions in women preconception


    The importance of B vitamins and iron


    Getting nutrition through food vs supplements


    Digestion, constipation, and IBS pre-pregnancy


    Being aware of environmental chemicals


    Getting enough calories for breastfeeding


    Postpartum care: nutrition, depression, sleep


    Getting help after a hard birth


    Addressing chronic pelvic pain


    Advocating for yourself after giving birth - build a team



    Resources in this Episode:


    Pain-Free Pregnancy registration


    Body & Balance website


    Learn more about Dynamic Body Balancing


    DBB Website


    Dr. Margo’s website


    Book: Slow Death by Rubber Duck: The Secret Danger of Everyday Things



    Learn:


    Episode 3: Pregnancy 101


    Episode 5: It Takes a Village - Doulas


    Microplastics in the Food We Eat


    The Benefits of Bone Broth


    Real Advice for Prenatal and Pregnancy Nutritional Care



    Connect:


    Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


    Body & Balance: New patients start here


    About Dr Elyssa and Dr Katherine


    Connect with Body & Balance on Instagram


    Connect with Body & Balance on Facebook


    Connect with Dr. Margo on Instagram


    Connect with Dr. Margo on Facebook


    Enjoying the podcast? Be sure to subscribe and leave a review!



    Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle p

    • 30 min
    06: Staying Healthy This Cold and Flu Season

    06: Staying Healthy This Cold and Flu Season

    Like clockwork, every autumn the calls start rolling in: Is this allergies or the flu or a cold?

    While fall and winter are typically “cold and flu season,” it doesn’t happen just because the weather is turning… it might be your nervous system crashing the party!

    Be honest - how do you feel about the holiday season coming up?

    Does it make you feel joyful, relaxed, and happy? Or - much more likely - like a “stressball”?

    This fall, fight cold and flu season with a strong nervous system!

    Your Immune System and Nervous System

    Especially during this season, it’s important to balance the two main parts of your autonomic nervous system: 


    Rest and digest (parasympathetic nervous system)


    Fight or flight (sympathetic nervous system)



    Your fight or flight gets triggered with all kinds of modern stressors, including sudden noises, email alerts, phone dings, etc. When these stressors happen, your body produces a hormone reaction that disrupts your sleep, digestive system, reproductive system, and immune system. Meaning, your body is fighting everything except the external cold and flu bugs.

    Shifting Into a Peaceful Holiday Season

    Ready to have a holiday season full of ease and grace? Dr. Elyssa has three easy, accessible tips for you!


    Tip 1: Box breathing. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts, inhale for 4 counts… Repeat for a few rounds.


    Tip 2: Turn off your notifications. Turn your phone on silent so you don’t get constant “ding” anxiety, and consider setting specific times to check your phone or email.


    Tip 3: Be mindful of inflammation activators. Inflammation increases stress response and calls your immune system to fight the inflammation, distracting it from outside invaders like colds and flus. To support anti-inflammation in your system:



    Watch out for extra sugar, rich/heavy foods, and alcohol


    Drink more water, especially when you get sugar cravings


    Eat something that helps you feel healthy before going to holiday gatherings


    Take snacks for the road!




    Let us know how these tips work for you this holiday season, or if you have any to add!

    In this episode you’ll hear about:


    Why fall becomes cold and flu season


    What’s really happening each autumn that causes those colds and flus


    Balancing holiday season stress


    How your nervous system and immune system work together


    Ease and grace this holiday season


    Dr. Elyssa’s three tips for a healthy nervous system and strong immune system



    Resources in this Episode:


    Pain-Free Pregnancy registration


    Body & Balance website


    Learn more about Dynamic Body Balancing


    DBB Website



    Learn:


    Episode 4: All About Dynamic Body Balancing


    Episode 5: It Takes a Village - Doulas


    The Benefits of Bone Broth


    Healthy Holiday Eating


    Stress Free Home for the Holidays



    Connect:


    Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


    Body & Balance: New patients start here


    About Dr Elyssa and Dr Katherine


    Connect with Body & Balance on Instagram


    Connect with Body & Balance on Facebook


    Enjoying the podcast? Be sure to subscribe and leave a review!



    Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before

    • 19 min
    05: It Takes a Village: Doulas

    05: It Takes a Village: Doulas

    Ever wonder what a birth doula does?

    Doulas can serve many roles in the pregnancy, birth, and postnatal journey. This can include:


    Being a caretaker


    Serving as your advocate in a medical setting


    Keeping you company / being the antidote to isolation in pregnancy and childbirth


    Normalizing your experience


    Helping you feel supported every step of the way



    It truly takes a village to support the pregnancy and birth process, as this week’s Trimester Bubble guest, Jennie Bingham, reminded us. She is a birth and postpartum doula and massage therapist based here in the “bubble” in Boulder, CO.

    Birth doulas also help support a continuity of care, as you may or may not have the same medical team throughout your pregnancy and birth. They can adapt to your needs and play whatever role is needed, including being hands-on support during your delivery.

    Bodywork is another crucial care practice for pregnancy. Between chiropractic care and massage, you can find relief from common pregnancy complaints like:


    Leg cramps


    Hip pain


    Anxiety and stress


    Neck and shoulder pain


    Mid and low back pain



    Plus, receiving bodywork during pregnancy (by a qualified practitioner) can help you build body awareness for a more easeful pregnancy (posture, functional movement) and labor. 

    In this episode you’ll hear about:


    What a doula is


    What a doula does


    The benefit of having a doula


    Prenatal vs regular massage


    The benefits of bodywork during pregnancy


    What a certified prenatal bodyworker is


    Sidelying vs belly-down massage


    Jennie’s favorite benefit of massage


    How to create ease in pregnancy


    Massage doula training with Jennie



    Resources in this Episode:


    Pain-Free Pregnancy registration


    Body & Balance website


    Learn more about Dynamic Body Balancing


    DBB Website


    Nourishing Bodywork Website



    Learn:


    Episode 3: Pregnancy 101: Back to Basics


    Breastfeeding and Chiropractic


    Amazing Benefits of Chiropractic Care for Babies


    The Six Signs of Subluxation During Pregnancy



    Connect:


    Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


    Body & Balance: New patients start here


    About Dr Elyssa and Dr Katherine


    Connect with Body & Balance on Instagram


    Connect with Body & Balance on Facebook


    Enjoying the podcast? Be sure to subscribe and leave a review!



    Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

    • 26 min
    04: All About Dynamic Body Balancing

    04: All About Dynamic Body Balancing

    If you’ve visited Body & Balance before, you’ve likely experienced Dynamic Body Balancing. 

    But what is it, really?

    Dynamic Body Balancing (DBB) is a craniosacral myofascial unwinding technique originally developed by Dr. Carol Phillips. The practitioners at Body & Balance are trained extensively in DBB and use it with nearly every patient. DBB is three parts: 


    Craniosacral


    Myofascial unwinding


    Dynamic



    Your Craniosacral System

    We all have three primary metrics of health: your heartrate, respiration (breathing) rate, and cranial rhythmic impulse. 

    The latter is what pumps fluid in and around your nervous system, bringing nutrients in and flushing toxins out of your brain. In DBB, practitioners clear any restrictions in your craniosacral system and help you find balance.

    Myofascial Unwinding

    Fascia is the spiderweb-like connective tissue that encases all of your muscles, ligaments, nerves, bones, and organs. When something gets “stuck” in your fascia, it can create all kinds of discomfort.

    In practice, myofascial unwinding as part of Dynamic Body Balancing can look like rocking or shaking. While you are moving around, your practitioner is tapping into the receptors that talk to you brain and activating them so your brain can show the body what needs attention and the body will respond with unwinding. 

    Dynamic

    The “Dynamic” part of DBB means you’re sitting up or standing in gravity, rather than lying down for the entire session. This allows your body to more easily find “stuck” points and torsions. 

    Torsions can come from many sources, including old injuries, traumas, repetitive motions, and inutero. We often see torsions from car accidents, falls, and student athletes. Athletes who play golf, tennis, lacrosse, soccer, baseball, plus dancers and snowboarders all have built-in torsions from their sport. Bodies can become unbalanced from a single torsion event (e.g. car accident) or a lifetime of layered torsions.

    Is DBB right for me?

    If you’ve tried other modalities of healing and they’re not lasting, or something’s missing, Dynamic Body Balancing is a great option. While everyone can benefit from DBB, we most frequently treat the following groups:


    Infants


    Toddlers


    Pregnant mamas


    Chronic pain



    In this episode you’ll hear about:


    What Dynamic Body Balancing (DBB) is


    Dr. Carol Philips


    Dr. Elyssa’s history with DBB


    The three metrics of health


    Your cranialsacral system


    How myofascial unwinding works


    How torsions show up in your body

    Resources in this Episode:




    Pain-Free Pregnancy registration


    Body & Balance website


    Learn more about Dynamic Body Balancing


    DBB Website



    Learn:


    Episode 3: Pregnancy 101: Back to Basics


    Breastfeeding and Chiropractic


    Amazing Benefits of Chiropractic Care for Babies


    The Six Signs of Subluxation During Pregnancy



    Connect:


    Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!


    Body & Balance: New patients start here


    About Dr Elyssa and Dr Katherine


    Connect with Body & Balance on Instagram


    Connect with Body & Balance on Facebook


    Enjoying the podcast? Be sure to subscribe and leave a review!



    Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult

    • 20 min

Customer Reviews

5.0 out of 5
3 Ratings

3 Ratings

Mama_AK ,

Easy Listen

Easy listen with helpful tips from Dr. E in all areas of living holistically, eating well (with a snack or two thrown in there without guilt), and everything to do with the littles!! I would highly recommend

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