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07/11/2025

Welcome to another inspiring episode of Healing Step 2 Wellness with Dr. J and Mei!
In this conversation, we welcome back Gail Van Kanegan, a holistic nurse practitioner and energy healer, to discuss how to stay balanced, grounded, and healthy as the seasons shift from fall to winter.

Gail shares powerful insights on self-care, the natural rhythm of the body, and the importance of releasing old energy to make room for new growth—just like nature does every year. Learn simple ways to stay in tune with your body and nurture your energy during seasonal transitions.

💫 Topics Covered:

How energy healing supports wellness

Releasing stress and embracing change

Staying aligned with seasonal cycles

Holistic self-care for body, mind, and spirit

🌿 Learn more at https://rochesterclinic.com

🎧 Listen to the full episode on https://kphred.com

🔗 More about Gail Van Kanegan: https://www.gailvankanegan.com

Follow her on LinkedIn and Facebook for more holistic health resources.

29/10/2025

Menopause isn’t a slow fade — it’s a rollercoaster. Estrogen, progesterone, testosterone, cortisol, and insulin all shift in ways that impact mood, energy, weight, and confidence. In this episode, Denise breaks down how each hormone works, why symptoms show up, and how to support your body naturally — with real food, lifestyle shifts, and stress resilience strategies.

3 Key Takeaways
Estrogen protects bones and brain — bone density can decline by ~2% per year during menopause’s “fast loss” phase if left unsupported.

Progesterone calms mood and supports sleep — clinical studies show it improves sleep efficiency by nearly 9%.

Testosterone fuels drive and energy — research shows it improves libido, mood, and motivation by 30%+ in midlife women.

Work with Denise: Schedule your free call today → https://bit.ly/FWLStrategy

Grab Denise’s best-selling book Healthy Living, Happy Life for more practical wellness strategies. https://amzn.to/469VxSn

22/10/2025

Are you tired of trying diet after diet, only to feel like nothing works—especially around your midsection? Here’s the truth: stubborn midlife belly fat isn’t about willpower, calories, or discipline. It’s about inflammation.

In this episode of Healthy Living, Happy Life, Denise Stegall—Menopause Mentor, Longevity Concierge, and author of the international best-seller Healthy Living, Happy Life—reveals how calming inflammation can finally unlock weight loss and help you feel vibrant again.

You’ll discover:
✅ Why inflammation—not lack of effort—is the hidden reason behind stubborn belly fat.
✅ The role of CRP (C-reactive protein) and leptin as red flags for midlife inflammation.
✅ How menopause, hormones, stress, and sleep impact your metabolism.
✅ 5 proven steps to reduce inflammation, restore energy, and reclaim your confidence.
✨ This episode will help you stop blaming yourself and start healing from the inside out.

🔗 Work with Denise: Schedule your free call today → https://bit.ly/FWLStrategy

📖 Grab Denise’s best-selling book Healthy Living, Happy Life for more practical wellness strategies. https://amzn.to/469VxSn

17/10/2025

On this episode of Healing Steps to Wellness, Dr. J and Mei invite Dawn Ritter, a seasoned nurse practitioner and former registered dietitian, to share her remarkable path from clinical nutrition at the Mayo Clinic to leading in the field of lifestyle medicine.

With over 25 years of clinical experience, Dawn’s perspective on healing is both scientific and deeply compassionate. She recalls how, over time, she realized that true wellness cannot be measured only by lab results or medication lists. It begins with understanding each person as a whole — body, mind, and spirit.

Her transition from traditional clinical settings to lifestyle-based care allowed her to see how small, consistent habits can profoundly change lives. Whether it’s choosing nourishing foods, moving mindfully, or cultivating gratitude, Dawn emphasizes that every choice is a step toward self-healing.

Throughout the conversation, Dr. J and Mei explore how compassion, community, and science intersect in the healing process. They discuss the importance of meeting patients where they are — listening without judgment and guiding them toward sustainable change.

Listeners will be inspired by Dawn’s humility and passion for helping others find joy and balance in their wellness journey. Her story reminds us that healing is not just about curing disease but nurturing the conditions that allow us to thrive.

If you’ve ever wondered how lifestyle medicine can transform your health — or what it truly means to live with purpose and compassion — this episode is a must-listen.

Learn moer: https://rochesterclinic.com

15/10/2025

In this deeply heartfelt episode of Healthy Living, Happy Midlife, Denise Stegall, the Menopause Mentor, welcomes emotional alignment coach and author Tess Booker for an honest and healing conversation about grief, transformation, and the courage to keep living fully through life’s hardest moments.

Denise and Tess explore what happens when life delivers those phone calls we all dread — the loss of a loved one — and how we can process grief not as a single emotion, but as a journey filled with every emotion imaginable. Together, they share how coaches, clients, and anyone navigating change can find grace, purpose, and growth in the middle of heartbreak.

Whether you’re supporting someone through grief or walking that path yourself, this episode offers comfort, perspective, and hope — reminding us that transformation is simply life changing form, not disappearing.

Three Things You’ll Learn:
The truth about grief: why it isn’t one emotion but a process filled with many feelings — from anger and sadness to love and acceptance.

How coaches can hold space for clients in pain while maintaining their own emotional safety and alignment.

How transformation mirrors nature: like ice turning to water and v***r, life and loss are simply changes in form, not an end.

Three Key Takeaways:
Grief isn’t something to fix — it’s something to feel, to move through, and to honor.

Healing comes when we stop separating our mind, body, and spirit, and begin living as whole, integrated beings.

Presence is the greatest gift — for ourselves and others. When we hold space without judgment, we create room for peace, clarity, and renewal.
____________________________________________________________________
Connect with Tess Booker: https://tessbooker.com/

Work with Denise: Schedule your free call today → https://bit.ly/FWLStrategy

Grab Denise’s best-selling book Healthy Living, Happy Life for more practical wellness strategies. https://amzn.to/469VxSn

11/10/2025

Join Dr. J and Mei on Healing Steps to Wellness as they share insights from their European journey through Vienna, Budapest, and Prague. Discover how European culture inspires a healthier, more active, and mindful lifestyle. Learn what makes walking, local foods, and community living key to well-being. Dr. J discusses how travel can expand your understanding of health beyond diet and exercise—into connection, simplicity, and purpose. In this episode, explore how observing daily life abroad reveals practical lessons for stress reduction, joyful movement, and balanced living. Don’t miss these inspiring takeaways on how to bring European-style wellness into your everyday life. Subscribe for more healing insights and real-world health wisdom!

Leanr more at https://rochesterclinic.com

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