• W&B #15: 2024 Resolutions Halfway Check-in - Using July 1st to Reflect on Implementation of New Years Goals so far & Reset Intentions for the Rest of 2024
    Jul 5 2024

    PSA! It’s been 6 months since January 1st, and there are 6 months left until 2025. How are you doing with your New Year's Resolutions? This episode will motivate you to reflect on how you've done at implementing your goals so far, get back in check for the rest of the year, and perhaps give you some inspiration on new goals or intentions you would like to add to your list!


    4:00 Justine’s OUTS for 2024


    4:05 Did Justine prioritize sleep > workouts?

    She speaks to how her daily energy changed since doing so, how she adjusted this, and how many hours of sleep she makes sure to get each night.


    6:55 Did Justine cut out working up until bedtime?

    With online businesses, this can be a struggle!


    8:20 Where Justine now stands with Daily Intermittent Fasting


    9:02 Justine, Chloe and Lauren reflect on their days of strict Intermittent Fasting. What they learned from it: hunger cues, breaking habits surrounding cravings, and what kind of meals to break a period of fasting.


    12:10 How Justine switched from mostly Protein Supplements to Whole Food Animal Based Protein
    Lessons from a period of time of experimenting with a plant based diet, how we are influenced by the trends of social media, the key takeaway in so many different diet trends like plant based, animal based, keto, carnivore etc.


    17:44 Justine’s Reduction of PFAs: Glass Containers


    19:35 Justine’s Achilles Heal: Coffee Additives lol


    23:20 Lauren’s OUTs


    24:00 Where Lauren stands on Plant Based Meat Alternatives


    Lauren discusses her gut-healing journey, how eliminating red meat was once a part of that, and where she stands now.


    25:35 Lauren’s Manicure Routine

    Lauren decided to ditch the bimonthly appointment and stuck with that decision. We're Proud lol.


    26:40 Avoiding Synthetic Hormones in Daily Use Products


    How Lauren has slowly started integrating her skincare and makeup, specific brands she uses for serums, concealer, blush, and lip oils, where she still has room to improve, and the drivers behind the products she compromises on.


    28:52 Cleaner Cookware

    The extra motivation this switch has made on prioritizing eating at home.


    29:20 Microplastics in Silk Tea Bags

    Like plastic Tupperware containers, the plastics in Silk Tea Bags, especially when heated, pose a greater risk of absorption and ingestion of microplastics that are now being recognized as a rising health concern.


    29:40 Hot Take on the Whole Foods Hot Bar The convenient and seemingly healthy choice that fell short once Lauren looked at the ingredients, specifically seed oils, in addition to other factors. She discusses her current solution for on the go snacks and meals.


    32:27 Hangover Free 2024

    Lauren’s decision sparks a conversation on our current thoughts on drinking alcohol. Why we've limited consumption, How we navigate social settings, & When we do enjoy.


    36:55 Chloe’s OUTS


    37:57 Drinking then vs. now


    39:05 Overthinking Blood Sugar Spikes

    Chloe got a little bit wrapped up in limiting ALL sugar spikes throughout her day last year, see where she stands now.


    42:45 Ditching Pre Packaged Goods and the seed oils, gums, and other additives that are seemingly unavoidable!


    44:55 Chloe’s avoidance of microplastics in to-go coffee cups


    46:46 ^Retweet but now with aluminum foil!


    47:32 ^^ Dishwasher Detergent Pods Chloe made some natural swaps to non-toxic cleaning brands, but is still looking to pull up her saved DIY recipes.


    48:27 ^^^ Organic Cotton Undergarments!

    From skincare to underwear lol we are avoiding hormone disrupting ingredients and materials. Chloe found a good organic cotton clothing company that is Canadian based and is slowly switching out for their products.


    Music from #Uppbeat (free for Creators!):

    ⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)

    License code: CI8KXYV0EGUPVTAN

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    55 mins
  • W&B #14: SOLO Episode - Lauren's Post-Surgery Gut Health Guide, Diet & Supplementation Routine After Antibiotic Use
    Jun 27 2024

    Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.


    It’s easy to focus solely on the tissues local to the area of concern & not think about the impact on our internal organ systems.

    Surgery, antibiotic use, & new medications can all have effects on the body, especially our digestive tract.

    Lauren discusses why we can't neglect gut health following a medical event, & offers tangible tips on where to start and what to prioritize.

    - The mindset around a medical event: the STRESSOR, the IMPACT, & the REMEDY

    - How medications can support a surgical agenda but leave us nutrient depleted

    - What supplements correct the negative outcomes after medication use

    - Not putting additional stress on the body through food & product exposure so that we can support the body in post-surgical recovery


    We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We cover it all!

    Find us on Instagram & TikTok @WellAndBack

    Please consider Rating, Reviewing & Subscribing to our Podcast.

    Music from #Uppbeat (free for Creators!):

    ⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)

    License code: CI8KXYV0EGUPVTAN

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    13 mins
  • W&B #13: SOLO Episode - How Justine Maintains Digestive Health When Busy & On The Go (SERIES)
    Jun 8 2024

    Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.


    Continuing on our digestion series, today’s solo episode features Justine’s tips for maintaining digestive health while on the go. As a mom of two twin boys, an active intramural athlete and practicing clinician with an online business living between two locations— Justine knows busy.


    Tips Justine lives by:

    • Prioritizing hydration to aid digestion and curb hunger cravings
    • Drinking your greens
    • Pre-trip shopping: bring healthy food to make smart choices accessible when you travel
    • Avoid eating late at night (and how to set yourself up ahead of time to avoid the temptation)
    • General digestive health tips: incorporating fibre rich foods into your diet to balance your plate (and eat them first!)
    • Manage stress to maintain the body’s ability to digest


    We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We cover it all!

    Find us on Instagram & TikTok @WellAndBack

    Please consider Rating, Reviewing & Subscribing to our Podcast.

    Music from #Uppbeat (free for Creators!):

    ⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)

    License code: CI8KXYV0EGUPVTAN

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    16 mins
  • W&B #12: The Importance of Blood Supply in Digestion: its Role in Resolution of Inflammation & Self-Repair of Intestinal Lining in IBD, Leaky Gut & other Structural Diseases of the Gut (SERIES)
    May 11 2024
    Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more. This is the second episode of our newest series on... digestion! In this episode we will cover: 0:36 Looking at IBD as inflammatory dysfunction within the digestive system; why it is important to share these and other symptoms you may think are irrelevant with your Osteopath. 3:06 What is inflammatory bowel disease (IBD)? And different triggers to this autoimmune reaction. 4:46 Signs and symptoms of IBD and the key differentiation from IBS (irritable bowel syndrome). 5:57 How Osteopaths treat patients coming in with an IBD diagnosis vs. traditional allopathic protocols, bio individuality and its role in how we respond to different treatment approaches. 7:38 Blood circulation's role in inflammatory diseases like IBD, the two main reasons why we believe blood supply is so important for a healthy digestive system. 9:07 What does our osteopathic principle of self healing mean within organ systems? Looking at the importance of self healing within the intestines, especially for leaky gut, and why we believe osteopathy’s role in freeing blood supply and drainage should be one of the first steps in gut healing protocols. 13:53 Where the blood supply to the digestive system is coming from, visualizing its path through the body, how movements of the spine, breathing mechanics, and muscular lines of force from the shoulders and hips can directly affect blood supply to the intestines. 17:43 Where we start when someone first comes into our clinics, in general and in regards to dysfunctional digestion. Why we don’t go directly to the area of dysfunction for longer lasting results, and why visceral work is often the final piece of the puzzle. 22:10 Why every tissue in the body and its functioning is related to the spine either neurologically or structurally.
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    25 mins
  • W&B #11: Digestion & the Nervous System- Anatomy of the GI Tract and Where Things Can Surprisingly Go Wrong; How Stress Impacts Motility; IBS; the Gut-Brain Connection (SERIES)
    May 3 2024

    Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.


    After taking some time away from recording to maintain our practices and professional development, we warmly welcome you to our newest series on... DIGESTION!

    A highly anticipated, grossly underrated, and slightly taboo topic that is deserving of all the attention. In this episode we will cover:

    0:30- Digestive stats, why our osteopathic structural approach should be the first step in tackling gut issues

    5:25- How the digestive system works: anatomy of the GI tract

    7:25- Intro to IBS: importance of the rate of digestion, and how a spoonful of sesame seeds can flag and help track your own motility

    10:12- The autonomic nervous system and its parasympathetic and sympathetic divisions control motility. Why a balance of the two is crucial for healthy digestion

    11:58 What an excess sympathetic state looks like vs prolonged parasympathetic state; why both should be balanced before or alongside supplementation / diet changes

    13:40 Specific nerves of the PNS: the vagus nerve and pelvic (splanchnic nerves); how tech neck, neck tension/restriction could impact these nerves and in turn digestion

    16:05 Why hip and pelvic dysfunction can disturb these nerves

    17:25- Why the "fusebox" of the body should never be ignored when systems functions go awry! Would you buy all new light bulbs before checking the source of power? controls all of our organs functions: the spine.

    18:24- Recognizing the brain gut connection (& why its legit!); vicious cycle of stress on digestion

    19:54- Heightened stress states; what they tell us and what they don’t have to

    23:40- At home tips we give to patients with IBS symptoms

    25:03- Children’s digestion— potty training, constipation, the potential emotional stress or physical anatomical stress involved

    26:20- Working all along the spine in different ways- utilizing inhibition and stimulation along the spine, the sympathetic nervous system’s means of communication along the spine and ribs in our mid back

    29:08- Commonly diagnosed spinal issues (herniated discs, spinal stenosis, osteoarthritis) and how they can be affecting your digestion more than you knew

    32:50- Our tips on movements and hands on assessment post meal and in times of digestive upset, working to stimulate the vagus nerve via breath work, and inhibit sympathetic nerves energetically with mindfulness and expansion through the mid spine and body

    And finally, how we can help balance our body’s pressure gradients


    We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

    Find us on Instagram & TikTok @WellAndBack

    Please consider Rating, Reviewing & Subscribing to our Podcast.

    Music from #Uppbeat (free for Creators!):

    ⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)


    License code: CI8KXYV0EGUPVTAN

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    37 mins
  • W&B #10: New Years Exclusive PART 3: Tips & Take-Aways To Have Your Best Year
    Jan 2 2024

    Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.


    This is the third (and final) episode of our New Year's Exclusive Series. We get right to the point and each give our one tangible take-away for how to set up the year to achieve all of your intentions, no matter how big or how small.


    We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

    Find us on Instagram & TikTok @WellAndBack

    Please consider Rating, Reviewing & Subscribing to our Podcast.

    Music from #Uppbeat (free for Creators!):

    ⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (https://uppbeat.io/t/richard-smithson/shacked-up)

    License code: CI8KXYV0EGUPVTAN

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    8 mins
  • W&B #9: New Years Exclusive PART 2: Lessons, Reframing Resolutions To Health & Lifestyle Intentions, And Finding Contentment Along The Way
    Jan 2 2024

    Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.


    This is the second episode of our New Year's Exclusive Series. We discuss lessons from last year and intentions for this year. Rather than "resolutions", we lay out the path to our goals, flip the script on messiness in the pursuit & how to reframe to find contentment within.

    Today's episode unpacks our GIRLY goals, focusing on nails, limiting toxicity exposure in self-care activities, cycle tracking, hormone balancing and pre-pregnancy planning. It's all about finding key ways to create an environment conducive to the habits and behaviours you want to promote.


    We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

    Find us on Instagram & TikTok @WellAndBack

    Please consider Rating, Reviewing & Subscribing to our Podcast.

    Music from #Uppbeat (free for Creators!):

    ⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (https://uppbeat.io/t/richard-smithson/shacked-up)

    License code: CI8KXYV0EGUPVTAN

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    17 mins
  • W&B #8: New Years Exclusive PART 1: Reflections on 2023
    Jan 1 2024

    Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.


    Todays episode is the first of our New Year's Exclusive Series. We sit down and reflect on the past year, lessons, themes and the opportunity that comes with a new start.


    We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

    Find us on Instagram & TikTok @WellAndBack

    Please consider Rating, Reviewing & Subscribing to our Podcast.

    Music from #Uppbeat (free for Creators!):

    ⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (https://uppbeat.io/t/richard-smithson/shacked-up)

    License code: CI8KXYV0EGUPVTAN

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    31 mins