Green Glow Lifestyle

"Your body already knows how to sleep—you just need to remind your nervous system how to let go."- Kylie Buckner, RN
Show Description:
Struggling to fall asleep or stay asleep? You’re not alone. In this episode, I’ll show you how to activate your parasympathetic nervous system—the body’s natural “calm switch”—to ease anxiety, reduce stress, and invite restorative sleep. You’ll learn simple, science‑backed tools like mindful breathing, grounding rituals, and sensory cues that bring you out of your head and back into your body.
From cutting off caffeine at the right time to creating mindful moments with aromatherapy and music, these are the exact strategies I use every day to support my own anxiety, improve sleep quality, and wake up refreshed.
This episode is perfect for you if:
✓ You struggle with falling asleep or staying asleep ✓ Your mind races with worry and "what-ifs" ✓ You feel constantly "on edge" or overwhelmed ✓ You want natural, science-backed tools for managing stress ✓ You're tired of relying on medications or quick fixes ✓ You want to feel more present and grounded in your daily life
Hit play and discover how to reclaim peaceful nights and calmer days, starting tonight. 🌙✨Want coaching with me?? Visit www.evolution-health.co for more info!!Come see me in West Virginia in September at Wellness Weekend!! www.brendaworkmanspeaks/wellnessweekend
To enjoy the benefits of antioxidants, stock up on Amla Green!! Use this link for an exclusive discount: www.amlagreen.com/greenglow
References & Resources
Scientific Research & Books
Books:
"The Body Keeps the Score" by Bessel van der Kolk - Excellent on trauma, nervous system, and body-based healing
"Waking the Tiger" by Peter Levine - Foundational work on nervous system regulation
"The Polyvagal Theory" by Stephen Porges - The science behind vagus nerve and parasympathetic activation
"Why We Sleep" by Matthew Walker - Comprehensive research on sleep and nervous system recovery
"Breath: The New Science of a Lost Art" by James Nestor - Deep dive into breathing techniques
Key Research Studies:
Journal of Clinical Medicine (2019) - "Effects of Parasympathetic Activation on Cortisol Levels"
Frontiers in Psychology (2018) - "Vagus Nerve Stimulation and Mental Health"
Sleep Medicine Reviews (2020) - "Autonomic Nervous System and Sleep Quality"
Apps & Digital Resources
Breathing & Meditation Apps:
Insight Timer - Free meditation app with parasympathetic-focused sessions
Breathe (iOS) - Simple breathing exercise reminders
Calm - Sleep stories and breathing exercises
Headspace - Guided meditations for anxiety and sleep
Sleep Tracking:
Sleep Cycle - Tracks sleep patterns and nervous system recovery
Oura Ring - Monitors heart rate variability (HRV) as a marker of parasympathetic function
Aromatherapy & Sensory Resources
Essential Oil Companies:
Plant Therapy - High-quality, affordable essential oils
Rocky Mountain Oils - Therapeutic-grade oils with detailed usage guides
Aura Cacia - Accessible aromatherapy products available in most health stores
Specific Calming Scents to Look For:
Lavender (most researched for anxiety/sleep)
Bergamot (reduces cortisol)
Chamomile (promotes relaxation)
Sandalwood (grounding and calming)
Ylang-ylang (reduces heart rate)
Grounding & Earthing Resources
Books:
"Earthing: The Most Important Health Discovery Ever?" by Clinton Ober
Research from Journal of Environmental and Public Health on earthing benefits
Products:
Earthing.com - Grounding mats and sheets for indoor use
Ultimate Longevity - Grounding products with scientific backing
Music & Sound Therapy
Platforms:
Spotify/Apple Music Playlists: Search "parasympathetic activation," "vagus nerve music," or "528 Hz healing"
YouTube Channels:
"Meditative Mind" - Healing frequencies
"The Honest Guys" - Guided relaxations
"Jason Stephenson" - Sleep meditations
Specific Frequencies:
528 Hz (DNA repair frequency)
432 Hz (natural harmonic)
Binaural beats for relaxation (8-10 Hz alpha waves)
Cold Therapy Resources
Books:
"The Wim Hof Method" by Wim Hof - Breathing and cold exposure techniques
"What Doesn't Kill Us" by Scott Carney - Science of cold adaptation
Apps:
Wim Hof Method App - Guided breathing and cold exposure protocols
Professional Resources
Find Practitioners:
Psychology Today - Search for therapists specializing in somatic therapy or nervous system regulation
International Association of Yoga Therapists - Find certified yoga therapists
Somatic Experiencing International - Trauma-informed nervous system work
Free Online Resources
Websites:
Polyvagal Institute (polyvagalinstitute.org) - Dr. Stephen Porges' research
Trauma Research Foundation - Free resources on nervous system healing
Greater Good Science Center (UC Berkeley) - Research-backed wellness practices
YouTube Channels for Techniques:
Sukie Baxter - Whole Body Revolution (nervous system education)
Irene Lyon - Nervous system regulation techniques
Peter Levine - Somatic experiencing exercises
Simple Starting Points
For Beginners:
Download Insight Timer (free) and search "parasympathetic"
Try lavender hand soap from any grocery store
Set phone reminders for 4-7-8 breathing 3x daily
Spend 10 minutes barefoot outside daily
Dim lights 2 hours before bed
For Those Ready to Go Deeper:
Read "The Body Keeps the Score"
Invest in a grounding mat for your workspace
Try a 30-day breathing practice challenge
Work with a somatic therapist
Track HRV with an Oura ring or similar device

"Rewild your microbiome — get wild with it. Make your insides a thriving swamp pond." — Lauren Plunkett
Show description
Lauren Plunkett returns to the Green Glow Lifestyle Podcast to share practical, evidence-informed strategies for real-life health: from how fiber transforms insulin sensitivity to navigating insurance-covered diabetes care. As a registered dietitian and diabetes educator, Lauren explains why the "net carbs" shortcut can be misleading, how to use technology (CGMs) alongside nutrition, and simple budget-friendly tips to put whole, fiber-rich foods on your plate. She also explores a pro-aging approach to movement and strength, and why rewilding your gut is central to long-term wellbeing.
This episode blends clinical insight with down-to-earth how-tos — whether you’re managing diabetes, caring for an aging parent, or simply want to feel more energized and resilient. Resources mentioned: Lauren’s practice (book via Nourish or visit laurenplunkett.com), Medicare/insurance coverage for diabetes education, and the Plants for the Prevention of Disease (P-POD) conference.
What you'll get from this episode
Clear, practical guidance on why fiber—not “net carbs”—matters for insulin sensitivity
How to access dietitian and diabetes education through insurance and Medicare
Easy, budget-friendly food strategies (dollar-store beans, simple chili, farmer’s market tips)
How CGMs and virtual RD care can accelerate glucose and A1C goals
The “rewilding” analogy for restoring gut biodiversity and overall health
Pro-aging tips: strength training, movement, and lifestyle choices for longevity
To connect with Lauren:
www.laurenplunkett.com
IG: @laurenplunketthealth
Click HERE to find out if you can get insurance covered visits with Lauren
To learn more about the PPOD virtual and in person conference, visit:https://www.preventionofdisease.org/
Come see Kylie at the following events:Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com
Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV- www.brendaworkmspeaks.com 
Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglowTo update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

“We get more of an owner’s manual for our blenders and kitchen appliances than we do for our bodies. Once you understand the code of insulin resistance, you can start to see how the right foods and lifestyle habits literally unlock your body’s potential.” — Kylie Buckner, RN
In this episode of Green Glow Podcast, Kylie Buckner, RN, dives deep into one of today’s fastest‑growing health challenges: insulin resistance and prediabetes in younger adults. A new study published in JAMA Network Open found that prediabetes significantly raises mortality risk in adults aged 20 to 54 — but the good news is that insulin resistance is highly modifiable.
Kylie explains exactly what insulin resistance is, why it matters, how to recognize the early warning signs, and the proven nutrition and lifestyle strategies that help reverse it. You’ll also hear inspiring client stories that show how fiber‑first meals, simple movement, and consistent habits can transform blood sugar, energy, and long‑term health.
This episode is your “owner’s manual” for understanding and reversing insulin resistance.
✅ What you’ll learn in this episode
Why prediabetes is showing up more often in people in their 20s, 30s, and 40s
What insulin resistance is — and why it’s about more than just blood sugar
The role of dietary fat, fiber, and refined foods in how your body uses glucose
The most important biomarkers to check (glucose, A1C, blood pressure, cholesterol, weight) and how they form a spectrum of insulin resistance
Practical, real‑life food and lifestyle strategies to lower insulin resistance quickly
Inspiring success stories of clients who reversed prediabetes and improved energy in just months
Why “diet and exercise” advice from the doctor is vague — and how to translate it into clear, doable steps
The importance of lifestyle medicine and where to find board‑certified providers who focus on prevention and reversal
This podcast is educational and not medical advice. Please work with your healthcare provider for personalized care.”
Show notes links to include:
Article from JAMA Network Open: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2837340
EurekAlert study summary: https://www.eurekalert.org/news-releases/1093730
University at Buffalo summary: https://www.buffalo.edu/alumni/at-buffalo.host.html/content/shared/university/news/news-center-releases/2025/08/Prediabetes-mortality-link-younger-adults.detail.html
ADA Standards of Care in Diabetes—2025: https://diabetes.org/newsroom/press-releases/american-diabetes-association-releases-standards-care-diabetes-2025
 
If you liked what you heard today, email me at kylie@greenglowlifestyle.com to share feedback and results you’ve achieved!!
Interested in 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….

"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….

“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

"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!!

“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
 

"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

"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
 
 

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!