Green Glow Lifestyle

From Willpower to Alignment: Mastering Nutritional Integrity

"Nutritional integrity is about staying rooted in who you are and how you want to feel." - Kylie Buckner
In this episode of the Green Glow Lifestyle Podcast, host Kylie Buckner delves into the transformative concept of Nutritional Integrity. Discover how making aligned food choices can enhance your energy and wellbeing, even when life gets hectic. Kylie shares personal stories and practical tips to help you shift from willpower to alignment, emphasizing that true nourishment is about intention, not perfection. Tune in to learn how to honor your body and maintain your glow through sustainable, mindful eating habits. Grab your favorite beverage and join us for an inspiring conversation that could become your new superpower.Here are some key takeaways from today’s episode:
Understanding Nutritional Integrity: Learn how making food choices aligned with your values can enhance your energy and wellbeing.
Shift from Willpower to Alignment: Discover why alignment, not willpower, is key to sustainable nourishment.
Practical Tips for Everyday Life: Gain insights into batch cooking, pre-decision freedom, and creating a supportive food environment.
Rituals and Mindset Shifts: Explore how simple rituals and mindset shifts can transform your relationship with food.
Handling Vulnerable Moments: Find out how to navigate challenging times with grace and self-compassion.
 
Looking for coaching with me?!?!  www.evolution-health.co
Come see me at the following events:Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com
Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV-https://www.brendaworkmanspeaks.com/wellness-weekend
Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglowTo update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

How Food Changed Everything: The Path to Vibrant Health

“I wanted to get on top of the rooftop with a megaphone and say, it’s the food, people, it’s the food.” -Brenda Workman
Show Description: In this inspiring episode of the Green Glow Podcast, host Kylie Buckner sits down with Brenda Workman—plant-based nutrition advocate, Food for Life coach, and founder of BrendaWorkmanSpeaks.com. Brenda shares her powerful personal journey from decades of yo-yo dieting and chronic health issues to vibrant health and a new career as a wellness educator. Discover how a plant-based lifestyle transformed her life, the resources that guided her, and how she’s now building a thriving wellness community in West Virginia and beyond. Plus, get the inside scoop on the upcoming Wellness Weekend event and practical tips for anyone curious about plant-based living.
Key Takeaways:
Brenda’s health transformation: how switching to a plant-based diet helped her lose 60 pounds, reverse high blood pressure, and get off cholesterol medication after 25 years.
The emotional and psychological side of dieting, food cravings, and self-acceptance.
The pivotal role of a supportive doctor and the importance of patient empowerment.
Brenda’s favorite resources: documentaries, books, and plant-based experts that inspired her journey.
Simple, practical advice for starting a plant-based lifestyle—keep it easy, repeat meals, and be kind to yourself.
The power of community: Brenda’s work in West Virginia, from library classes to staff development and state fair demos.
Details on the annual Wellness Weekend event
The importance of sharing success stories and building supportive networks.
How plant-based living can benefit families and future generations.
Show Notes
Brenda Workman’s Website & Events:
Brenda Workman Speaks 
Wellness Weekend Event Details 
Documentaries:
Forks Over Knives
What the Health
Courses & Certifications:
Food for Life Program (PCRM)
Plant-Based Nutrition Certificate (Cornell)
Forks Over Knives Cooking Course
Recipe & Community Resources:
Forks Over Knives Recipes & Success Stories
Forks Over Knives App
Brenda’s YouTube Channel:
Brenda Workman Cooks Plants
Other Mentions:
The Exam Room Podcast with Chuck Carroll
Today Show Feature on Brenda Workman
Kylie's recommendations:
For coaching: www.evolution-health.co
www.GritRX.com
Amla Green antioxidant rich tea: www.amlagreen.com

Unlocking the Power of Antioxidants: ORAC Scale, Healthy Aging, and Glowing Skin

"Antioxidants are the secret sauce for healthy aging, glowing skin, and long-term wellness."
Are you ready to discover how to give your cells a real “cup of youth”? In this episode of the Green Glow Podcast, we’re diving deep into the science of antioxidants and the ORAC scale. Learn how these plant-powered nutrients protect your cells, fight inflammation, and help you feel your best from the inside out. Plus, get practical, oil-free, plant-based tips and recipes—including my favorite chocolate covered cherry smoothie—to help you easily boost your antioxidant intake every day!
In this episode, you’ll learn:
What antioxidants are and why they’re essential for cellular health and longevity
How free radicals cause damage and accelerate aging (and how to stop them!)
The science behind the ORAC scale and how it measures antioxidant power in foods
Surprising high-ORAC foods (hint: herbs and spices are superstars!)
The connection between antioxidants, inflammation, and disease prevention
Easy, oil-free, plant-based ways to add more antioxidants to your daily meals
How to take on the “15 Antioxidant-Rich Foods Per Week” challenge
My favorite chocolate covered cherry smoothie recipe for a delicious antioxidant boost
Tips for building a colorful, antioxidant-rich diet for glowing skin and vibrant health
References & Easy Reads
Harvard T.H. Chan School of Public Health – Antioxidants: Beyond the Hype
Cleveland Clinic – What Are Antioxidants?
USDA ORAC Database (archived) (Note: The USDA no longer updates this, but it’s still a great reference for food values!)
California State University, Northridge – ORAC Value of Foods
Touchstone Essentials – Top 100 High ORAC Value Foods
Dr. Michael Greger, NutritionFacts.org – Antioxidants
Ready to start adding more antioxidant rich amla gooseberry into your life? Shop here for Amla Green Powder- there’s many flavors to choose from and just a scoop or two a day will make a difference in your cells!! www.amlagreen.com/greenglowLearn more about how to reduce your exposure to free radicals in your personal shopping habits- visit the Environmental Working Group at  www.ewg.org or download their app to start learning more!!VIsit www.gritrx to check out Ash's fitness challenge!For coaching with me, visit www.evolution-health.co so we can get you your best health ever!Upcoming events: Thrive Alive FestivalSept. 18-22Kansas City www.thrivealivefest.comWellness WeekendCanaan Valley Resort - Davis WVSeptember 26-27https://www.brendaworkmanspeaks.com/wellness-weekendHope to see you there!!

My Other Favorite F Word: Fitness—How to Start, Stay Motivated, and Transform Your Health”

“Fitness can be part of your self-care. Making movement a part of your life is really supportive—not just for your energy and mood, but for your sleep, your health, and your happiness. And the best part? It can be fun, too.”
 
Ready to make fitness your new favorite “F word”? In this episode, Kylie Buckner breaks down how movement can be joyful, approachable, and transformative—no gym membership or hours of free time required. Whether you’re just starting out or looking to uplevel your routine, you’ll find practical tips, science-backed motivation, and plenty of encouragement to help you feel stronger, more energetic, and truly resilient.
In this episode, you’ll discover:
Why connecting with your personal “why” is the key to lasting motivation
How to overcome common barriers like time, intimidation, and not knowing where to start
The powerful benefits of both cardio and resistance exercise for your heart, bones, muscles, and metabolism
Simple, at-home resistance moves and functional fitness ideas using everyday items
How combining cardio and resistance training can help reverse insulin resistance and boost overall wellness
The importance of consistency over perfection—and how to make movement a fun, regular part of your life
No matter your starting point, this episode will inspire you to find movement that brings you joy and fits your lifestyle. Tune in and get ready to sweat a little, learn a lot, and discover how fitness can light up your path to a healthier, happier you!
 
To learn more about coaching with Kylie, visit www.evolution-health.co
Join me at Thrive Alive Festival September 18-22- www.thrivealivefest.com
Shop for some of my favorite fitness gear or sign up for Ash's challenge: www.gritrx.com
For the ultimate antioxidant boost to cut inflammation, visit www.amlagreen.com/greenglow
 

Why Fiber is My Favorite F-Word": Boost Immunity & Fight Inflammation

"This isn't just about your bathroom habits. This is about your immune system, your brain function, your ability to age gracefully, your mood stability. Literally everything is connected to the fiber intake in your body."
Summary: In this episode of the Green Glow Lifestyle Podcast, Kylie Buckner dives deep into her favorite F-word—fiber! Discover why fiber is the unsung hero of nutrition, how it fuels your 38 trillion gut bacteria, and why most people are getting less than half of what they need. Kylie breaks down the difference between soluble and insoluble fiber, reveals how a diverse plant-based diet can transform your gut health, and shares practical tips for boosting your fiber intake without the bloat. Plus, she challenges you to the 30-plant challenge and explains how tracking your plant diversity can supercharge your immunity, mood, and longevity. If you’re ready to ditch the fads and focus on what really works, this episode is your ultimate guide to making fiber your favorite F-word, too.
In this episode, you’ll learn:
Why fiber is the most overlooked nutrient for total-body health
The difference between soluble and insoluble fiber—and why you need both
How fiber feeds your gut microbiome and boosts immunity, mood, and longevity
Simple, actionable ways to increase your fiber intake without digestive discomfort
The science behind the “30-plant challenge” and how to make it fun
Easy fiber-boosting hacks and plant-based swaps for every meal
How to track your plant diversity and why it matters more than calories
Ready to transform your health from the inside out? Tune in and make fiber your favorite F-word, too!
 
Sources: McDonald D, Hyde E, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018 May 15;3(3):e00031-18. doi: 10.1128/mSystems.00031-18. PMID: 29795809; PMCID: PMC5954204.https://pubmed.ncbi.nlm.nih.gov/29795809/Looking for a good read? Check out my favorite books on gut health:“Fiber Fueled”- Dr. Will Bulsiewicz
“The Microbiome Solution”- by Dr. Robynne Chutkan
 
Want to work with me?www.evolution-health.co
Come meet me at the Thrive Alive Festival September 18-22
www.thrivealivefest.com
Shop at www.amlagreen.com/greenglow to optimize your cellular longevity through antioxidant power

Change Is Hard—Here’s How to Make It Easier on Yourself

"Birthdays are always a moment for reflection, aren't they? We look back at the year that's passed and maybe think about where we are now and even possibly dream about where we're headed. And for me this year, my birthday has really brought into focus something that I've been thinking a lot about, which is change and transition."
In this heartfelt solo episode of The Green Glow Lifestyle, host Kylie Buckner celebrates her birthday with a candid reflection on change, transition, and the mindset challenges that come with growth. Kylie opens up about recent shifts in her own life—including the bittersweet departure of her co-host Lauren—and explores why our brains are wired to resist change, even when it’s for our own good. She shares personal stories, practical tips for embracing new habits, and the importance of self-compassion during times of transition. Listeners will learn how to approach change with curiosity, take small steps toward big shifts, and give themselves permission to rest and reset. Whether you’re navigating a major life change or simply looking to build healthier habits, this episode offers encouragement, wisdom, and a gentle reminder to treat yourself with kindness along the way.
 
Connect with Lauren Plunkett, RD here:
https://www.lpnutritionconsulting.com/
IG- @Laurenplunketthealth
Other resources:
Thrive Alive Festival, September 28-22:
www.thrivealivefest.com
For Coaching with Kylie:
www.evolution-health.co/discover
To learn more about the anti-oxidant power of Amla Green, Visitwww.amlagreen.com/greenglow
 
 

Green Glow Bonus: Your Guide to the Thrive Alive Festival – Music, Wellness & Sober Fun

Show Notes: Lighten Up & Thrive! Festivals, Fun, and the Power of Sober Connection with Erin McIntosh
Ready to trade science for celebration? In this special bonus episode, Kylie welcomes her vibrant friend and wellness innovator, Erin McIntosh, for a conversation that’s all about joy, connection, and living your best life—no substances required!
After a deep dive into mitochondrial health earlier this week, we’re flipping the script and bringing you a dose of pure fun. Erin shares her journey as the founder of Whoop Life, a movement dedicated to helping people “get high on life” through authentic connection, play, and the magic of sober events. From silent discos and improv games to nature hikes and heartfelt conversations, Erin’s events prove you don’t need alcohol or drugs to have an unforgettable time.
We talk about the power of presence, the healing that comes from being seen and heard, and how adults can rediscover the childlike joy of simply being together. Erin’s unique approach blends laughter, movement, and deep reflection—think summer camp meets wellness retreat, with a dash of music festival energy.
And here’s the big news: Erin and Kylie are teaming up for the Thrive Alive Festival this September! Imagine four days on a gorgeous 250-acre summer camp just outside Kansas City, packed with live music (hello, Mike Love and Paul Izak!), keynote speakers, yoga, kayaking, bonfires, plant-based feasts, and a community of like-minded souls—all in a substance-free, vegan-friendly environment. Whether you’re sober-curious, plant-based, or just craving a new kind of festival experience, this is your invitation to join us.
Why listen?
Discover how to have more fun, more connection, and more presence—no hangover required.
Get the inside scoop on Thrive Alive Festival: what to expect, who’s coming, and why you’ll want to be there.
Hear about the power of authentic relating, silent discos, and why “glamping” might be your new favorite way to camp.
Find out how to join the movement and meet your tribe—whether you come solo, with friends, or bring the whole family.
Ready to thrive? Check out thrivealivefest.com for tickets, details, and the full lineup. Spots are limited and this event will sell out—so grab your ticket, pack your dancing shoes, and come meet us under the stars!
Links & Resources:
Thrive Alive Festival Website
Thrive Alive Fest on Instagram
Whoop Life (Erin’s Sober Events & Silent Discos)
If you love the Green Glow Podcast, you’ll love this festival. Come say hi, dance with us, and experience the magic of community, music, and wellness—together.
See you at Thrive Alive!

Mitochondria 101: How to Supercharge Your Cellular Energy with Food and Lifestyle

Summary:
In this energizing episode of the Green Glow Podcast, host Kylie Buckner is joined by her husband and health science expert, Dr. Cyrus Khambatta, for a deep dive into the fascinating world of mitochondria—the “powerhouses” of our cells. Together, they break down the science behind mitochondrial health, why it’s suddenly trending, and how what you eat (and how you move) can directly impact your cellular energy, longevity, and overall wellness.
Cyrus shares insights from his PhD research in nutritional biochemistry, explaining how mitochondria work, why they matter for everything from energy to disease prevention, and the latest science on how diet and lifestyle choices can help you build new, healthier mitochondria. The duo also explores the best foods for mitochondrial health, the role of antioxidants and polyphenols, the impact of different diets (including Mediterranean, ketogenic, and fasting), and practical tips for optimizing your energy at the cellular level.
Whether you’re a science geek or just want to feel your best, this episode is packed with actionable advice, myth-busting, and a healthy dose of kitchen-table banter. Plus, Kylie and Cyrus brainstorm a “mitochondria-loving salad” recipe you’ll want to try!
Show Notes
In This Episode:
Why mitochondria are the “powerhouses” of your cells—and why that matters for your health and longevity
The surprising history of mitochondria and their role in human evolution
How many mitochondria are in your cells (hint: it’s way more than you think!)
The connection between mitochondrial health, energy production (ATP), and chronic disease
How diet and exercise influence mitochondrial biogenesis (making new mitochondria)
The impact of different diets on mitochondrial function: high-fat, calorie restriction, ketogenic, fasting, and Mediterranean
Why calorie restriction and fasting can boost mitochondrial health
The gold standard: why the Mediterranean diet is so powerful for your cells
The science of polyphenols and antioxidants—what they are, why they matter, and the best plant-based sources
Top foods for mitochondrial health: Indian gooseberries (amla), turmeric, soybeans, cacao, onions, apples, blueberries, red grapes, cinnamon, beets, spinach, arugula, Swiss chard, celery, and more
The role of nitrate-rich vegetables (beets, leafy greens) in supporting mitochondria and cardiovascular health
How to “feed” your mitochondria with every meal for optimal energy and disease resistance
The myth of high-fat and ketogenic diets for long-term health
Practical tips for incorporating more antioxidant-rich, polyphenol-packed foods into your daily routine
The idea for a “mitochondria-loving salad” and cacao-turmeric dressing
Resources & Links:
Connect with Cyrus here: Evolution Health 
Click this link to learn more about Amla Green for Antioxidant rich Indian gooseberry tea/coffee products
Research papers mentioned:
“The Impact of Diet Upon Mitochondrial Physiology” Kyriazis ID, Vassi E, Alvanou M, Angelakis C, Skaperda Z, Tekos F, Garikipati VNS, Spandidos DA, Kouretas D. The impact of diet upon mitochondrial physiology (Review). Int J Mol Med. 2022 Nov;50(5):135. 
“Dietary Bioactive Compounds as Modulators of Mitochondrial Function”Vásquez-Reyes S, Velázquez-Villegas LA, Vargas-Castillo A, Noriega LG, Torres N, Tovar AR. Dietary bioactive compounds as modulators of mitochondrial function. J Nutr Biochem. 2021 Oct;96:108768. 
Recommended Reading:
“Mastering Diabetes”- Cyrus Khambatta, PhD
 

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