Green Glow Lifestyle

Small Shifts, Big Impact: Mindset Tools for Lasting Lifestyle Change

Small Shifts, Big Impact: Mindset Tools for Lasting Lifestyle Change
 with Kylie Buckner and Stefanie Dougherty
“Mindfulness can help create space between impulse and action”- Stefanie Dougherty
 
In this soul-nourishing episode of the Green Glow Lifestyle Podcast, Kylie welcomes back her cousin and plant-based chef Stefanie Dougherty (@greensagelife) for a deep dive into the power of mindset and mindfulness in everyday life. What started as a casual cousin convo turned into a thought-provoking discussion on how simplifying your habits, honoring your energy, and practicing presence can lead to profound transformation—from your health to your to-do list.
Whether you’re feeling overwhelmed by wellness advice, stuck in autopilot, or navigating your own healing journey, this episode will leave you grounded, inspired, and armed with tangible tools to slow down, tune in, and move forward.
🌿 In This Episode:
The difference between mindfulness and mindset—and how they work together
Why overcomplicating wellness can backfire (and what to do instead)
The “space between” stimulus and action—how to pause and make conscious choices
Shifting from guilt and pressure to clarity and intention
How rituals (even 5-minute ones!) bring structure, joy, and calm
Why redefining success can help you sleep better and stress less
Stefanie’s truth-bomb: Saying no to one thing is saying yes to another
Simple daily practices to help you stay aligned with your goals
A powerful mindset reframe for anyone trying to change habits or improve their health
The surprising way toddlers and Duolingo can teach you about growth and grace
🔥 Quote Worth Repeating:
“What if the path to wellness isn’t about doing more—but doing less, with more presence?” — Kylie Buckner
Recommended Reads for more on this topic:
The Power of Now- Eckhard TolleEssentialism- Gregory McKewan
Meditations for Mortals- Oliver BurkemanFind Stefanie here: @GreenSageLifewww.greensagelife.com

Fascia Decompression: Unlock Cellular Longevity & Wellness

SHOW NOTES:“We are designed to thrive—but most of us are just surviving in a collapsed, compressed state. When you give your cells space, oxygen, and attention, they come alive.” -Deanna Hansen
 
In this episode of Green Glow Lifestyle, Kylie interviews Deanna Hansen, founder of Block Therapy and a pioneer in fascia-focused healing. Together, they explore how fascia decompression can unlock long-lasting relief from pain, inflammation, and postural imbalances—and how this powerful technique also supports natural facial rejuvenation, cellular health, and whole-body glow.
If you’ve ever dealt with bloating, acute or chronic pain, fatigue, or facial aging, this conversation is packed with eye-opening insights and practical tools.
We discuss:
The origin of Block Therapy and Deanna’s life-changing discovery
Fascia’s role in aging, digestion, inflammation, and chronic 'dis-ease'
How breath, posture, and alignment support cellular healing
The new Face Therapy program—why it works and how it helps lift you up
Why pain is not the enemy, but a message from your cells
How to get started at home with just a towel
🎁 Free Gift: Get Started with Deanna’s 9-Part Block Therapy Series → ($47 value) CLICK HERE
 🌐 Click here to Learn more: Block Therapy
YouTube: BlockTherapy 
Life of a Cell Video (3 mins): https://youtu.be/wJyUtbn0O5Y?si=9wfHOf3fnEiPogIH
 

Intermittent Fasting & Inflammation: How to Heal Your Body Naturally

SHOW NOTES:🎙️ Intermittent Fasting: The Anti-Inflammatory Tool You’re Not Using Yet
In this solo episode, Kylie Buckner, RN, breaks down one of her all-time favorite wellness tools—intermittent fasting—and why it’s so powerful for reducing inflammation, improving metabolic health, and helping you feel your absolute best. She dives into the science, strategy, and mindset behind fasting and how to turn it into a sustainable self-care ritual.
Whether you’re new to fasting or looking to deepen your practice, Kylie offers approachable tips, personal coaching insights, and examples of how fasting can improve insulin sensitivity, lower joint pain, reduce brain fog, and more.
🔑 In this episode, you’ll learn:
What intermittent fasting really is—and what it isn’t
The science behind fasting and inflammation
How fasting supports insulin sensitivity and blood sugar balance
Gut health benefits: repairing leaky gut & restoring microbiome balance
The role of autophagy (cellular self-cleaning)
Kylie’s personal strategies for 16:8 and 24-hour fasts
Why pairing fasting with fiber-rich, plant-based meals is a wellness superpower
How to set up your fasting day with rest, hydration, and joy
💌 Ready to try fasting or want support? Email Kylie at kylie@greenglowlifestyle.com
Looking for a good read? I recommend this one by Valter Longo, PhD:
The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight
Key Focuses:
The Fasting-Mimicking Diet (FMD) – a plant-based, low-calorie protocol that mimics the effects of fasting without complete food restriction
How periodic fasting triggers autophagy, stem cell regeneration, and inflammation reduction
Lifestyle recommendations rooted in research from centenarian populations
The role of fasting in preventing chronic diseases like cancer, diabetes, and cardiovascular disease
This book is ideal for people who want both the science and a practical approach to intermittent and periodic fasting, especially from a plant-forward, longevity-focused lens.
Sources to support this episode:
Longo, V.D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048–1059.
de Cabo, R., & Mattson, M.P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551.
Horne, B.D., Muhlestein, J.B., & Anderson, J.L. (2015). Health effects of intermittent fasting: hormesis or harm? American Journal of Clinical Nutrition, 102(2), 464–470.
Patterson, R.E., & Sears, D.D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393.
Wilhelmi de Toledo, F., Grundler, F., Sirtori, C.R., & Ruscica, M. (2020). Unravelling the health effects of fasting: A long road from obesity treatment to healthy life span increase and improved cognition. Annals of Medicine, 52(5), 147–161.

Stroke at 37: How a Plant-Based Diet Saved My Husband’s Life – with Ali Essig of Plant Whys

What would you do if your husband had a stroke at age 37? For Allie Essig, the answer became clear: transform her family’s future through the power of plants.
In this deeply personal and uplifting episode, Allie—mom of six, fitness instructor, and founder of Plant Whys—shares how a sudden health crisis led to a lifestyle overhaul. She opens up about how faith, food, and family intersected on her journey to healing, and how she now empowers others through simple, delicious, and doable plant-based meals. Her story is one of hope, creativity, and unwavering love.
🔥 Why You Should Listen
Hear how Allie helped her husband reverse stroke symptoms and reclaim his health
Learn easy food swaps that make plant-based eating family-friendly (black beans for beef, chickpeas for chicken!)
Get inspired by how faith and nutrition came together in Allie’s healing journey
Discover how she feeds a family of 8 without stress or overwhelm
Learn why perfection isn’t required—just progress and love
Find out how Allie makes brownies with beans (and what not to do with tofu!)
Explore the importance of emotional eating, habits, and the deeper “whys” behind our choices
Tap into the joy of cooking, community, and self-care through Allie’s empowering story
To Connect with Aliwebsite: https://www.plantwhys.com/
YouTube and IG: @plantwhys
Inspirations for today’s episode:
How Not To Die”- Dr. Michael Greger.   https://nutritionfacts.org/book/how-not-to-die/
 

Your Body on Calcium: Bone Density, Brain Function, and What to Eat Daily

"Understanding cellular processes can help us engage better with our health."
 
In this solo episode, Kylie Buckner, RN, explores the powerhouse mineral calcium—its many roles in the body, how to get enough from plant-based foods, and why it's essential for women’s health, especially after 40. Building on last week’s conversation about vitamin D, this episode dives deep into calcium’s impact on bone strength, nerve function, and long-term wellness.
 What You’ll Learn:
Why calcium is more than just a bone builder
The role of calcium in muscle function, heart rhythm, and neurotransmission
What happens when your dietary calcium is too low—including how your body pulls from bone reserves
The link between phosphorus levels and hidden bone loss
Common symptoms of calcium deficiency (and when to check your levels)
Top plant-based sources of calcium and how to optimize absorption
Why vitamin D, magnesium, and vitamin K2 are critical for calcium to work
The best types of exercise to support bone density and reduce fracture risk
Medications and lifestyle factors that can decrease calcium absorption
How to build a food-first, supplement-smart strategy for lifelong bone health
👟 Bonus Tip: Learn how to pair calcium-rich meals with movement and sunshine for a truly integrative approach to aging strong.

The Vitamin D Episode: Why It’s a Non-Negotiable for Your Health

“Understanding what we put in our bodies is crucial.”
Episode Summary: Vitamin D & Women's Health
In this solo episode, Kylie Buckner, RN, dives into the essential role of vitamin D in women’s health and overall well-being.
💡 What You’ll Learn:
Why micronutrients—especially vitamin D—are vital for women’s health
The connection between vitamin D and hormonal balance
How vitamin D supports immune function and bone strength
Common signs of vitamin D deficiency
Ways to get vitamin D through sunlight, food, and supplements
Why it's important to test your levels regularly
Practical tips for boosting your vitamin D intake through self-care and nutrition
Tune in to feel empowered, informed, and inspired to take charge of your health—one micronutrient at a time.
Subscribe for more tips on women's wellness
 
Check out our website: www.greenglowlifestyle.com

Breaking the Rules of Diabetes: The Power of Plant-Based Nutrition, Endurance Training, and Insulin

Breaking the Rules of Diabetes
"Find your jam, find your place."
In this inspiring episode, Kylie and Lauren celebrate a major milestone: Lauren’s feature on the cover of Ride High, an international cycling magazine.
🔹 Behind the scenes of Lauren’s Ride High magazine feature  
🔹 How indoor cycling became her healing ground for life challenges  🔹 The connection between lifestyle medicine, nutrition, and exercise  🔹 Building a supportive fitness community  
🔹 Reflections on grief, legacy, and growing a food forest
Enjoy our powerful conversation about purpose, movement, and what it means to truly ride high—on the bike and in life.
Check out Lauren’s article in Ride High magazine here:
https://ridehighmagazine.com/wp-content/uploads/2025/04/RH-24-PDF-for-upload-FINAL-250425.pdf
Visit Lauren's Website here:
http://laurenplunkett.com
Our favorite sketches from “The Delicious Dish” on SNL
https://youtu.be/bPpcfH_HHH8?si=f7XnMsJzrOi2ITEu
https://youtu.be/F_tVJ2rHHSA?si=_CgGBPhhs8PSdK5d
 
As always, connect with us here:www.greenglowlifestyle.com
IG @greenglowlifestylepodcast
YOUTUBE: @greenglowlifestyle
FB: @greenglowlifestyle

Plant-Based Cooking Made Simple: Joyful Meals with Chef Stefanie Dougherty

“Cook Once, Eat Twice….”
In this heartwarming episode, Kylie and Lauren sit down with whole food, plant-based chef Stefanie Dougherty to explore the art of joyful, intentional cooking. From her journey transitioning from a meat-based diet to plant-forward living, Stefanie shares how food became a pathway to wellness, connection, and creativity.
✨ Why tune in:
Discover how to create a recipe portfolio and simplify meal planning
Learn how to cook mindfully—even in small spaces
Get inspired to involve your family in the kitchen
Embrace seasonal, local foods for optimal flavor and nutrition
Hear real talk on overcoming resistance from loved ones
Whether you're a kitchen newbie or a seasoned plant-based foodie, this conversation will leave you feeling empowered to bring more presence, purpose, and pleasure to your plate.
Connect with Stefanie @greensagelife on YouTube, Instagram, Pinterest, and Facebook 
Find out more on her website at greensagelife.com
Download YOUR copy of Stefanie’s FREE ‘Quick Dinners eBook” here: https://www.greensagelife.com/quick-dinners-ebook
Visit Stefanie’s Amazon Store: 
https://amzn.to/4jGopHm

Why Your Gut Health Matters More Than Ever: Inflammation, Hormones, and the Path to Vibrant Aging

Heal from the inside out—boost energy, balance hormones, and fight inflammation naturally!
In the Green Room today, Dr. Monisha Bhanote joins us for an inspiring and insightful conversation. She shares her integrative approach to health and the powerful connection between our cells, our gut, and our overall well-being.
We cover topics like:
Why understanding cellular health is essential for long-term wellness
How pathology helps uncover the root causes of disease
The critical role of gut health in aging, inflammation, and mental health
Actionable tips from her book, The Anatomy of Well-being
How hormonal changes—especially estrogen—impact women's health
How to avoid information fatigue and focus on what matters
The benefits of connecting with nature and practicing intentional living
Why retreats can be a powerful tool for healing and self-discovery
Dr. Bhanote offers simple, empowering steps you can start using today to elevate your health from the inside out.
✨ Tune in and learn how to take charge of your wellness journey—with more clarity, intention, and joy. ✨
 
Connect with Dr. Bhanote:
https://www.drbhanote.com/
Book a discovery call: 
Become a patient
Join a retreat: https://www.drbhanote.com/retreats
 
Follow Dr. Bhanote on FB, IG, YouTube, Pinterest:  #cellcare
Get Her Book: The Anatomy of Wellbeing: https://www.drbhanote.com/the-anatomy-of-wellbeing
 
Connect with Kylie and Lauren:
www.greenglowlifestyle.com
email Kylie: Kylie@greenglowlifestyle.com
email Lauren: Lauren@greenglowlifestyle.com
IG: @greenglowlifestylepodcast
YouTube: @Greenglowlifestyle

The Food Noise Fix: Mindful Habits for Real Results

Kylie and Lauren explore the concept of 'food noise,' a term that describes the mental and emotional distractions related to food choices.
Disclaimer
FOOD NOISE is not a formal diagnosis it is a common experience, especially for those struggling with weight management or eating disorders.
This discussion includes:
the emotional context of food noise
the relationship with appetite and diabetes management
the impact of GLP-1 medications on food-related thoughts
how 'food noise' affects our relationship with food
taking control of personal eating habits and the role of lifestyle changes in managing food-related challenges
The conversation emphasizes the importance of addressing emotional triggers and developing strategies to manage food noise effectively, including lifestyle changes and seeking professional help when necessary.
The conversation also highlights the significance of nutrition in weight management, particularly in the context of medications like GLP-1 inhibitors. Lastly, they stress the value of support and community in the journey towards better health and wellness.
 
The Pleasure Trap, Drs. Alan Goldhamer and Doug Lysle: https://a.co/d/2bfBKOn
SHOW NOTES:
www.greenglowlifestyle.com
IG: @greenglowlifestylepodcast
FB: @greenglowlifestyle
 
Link and summary:
 “What Is Food Noise? A Conceptual Model of Food Cue Reactivity” (2023) https://pmc.ncbi.nlm.nih.gov/articles/PMC10674813/#sec4-nutrients-15-04809
For more information CHECK OUT the Glow Getter Digest 
https://www.greenglowlifestyle.com/