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We are Katie Cherry (@barefoot.Katie) and Sarah Beherns (@sarahbeherns), the creators and hosts, of a brand-new show called UpWell - The Podcast. As two women with a passion for helping others, we wanted to create a space to share authentic conversations rooted in curiosity and truth with the promise of positively impacting the lives of others. With each of us having worked in health and wellness professions for over a decade, the knowledge and experience gained has given us proficiency in a ...
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Episode 44 - New Year, New Beginnings Let’s talk about reflection and intention… Katie and Sarah sit down to recap 2023. Sharing what they learned, their personal wins and lessons, and discussing what’s coming up for them this year! Plus learn how to choose your “power word” and ways to integrate it into every aspect of your life. Come get inspired…
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If humans on average are 60% water and the moon has the power to impact the ocean tides, why wouldn’t it be able to impact us in the same way? Sarah Kirby of Seven Moons Astrology takes us on a deep dive into the astrological events that could have a big impact on our lives in the coming year. We learn how different aspects in the sky can contribut…
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Are you ready to change your life? This conversation is so powerful and couldn’t have come at a better time! As we prepare for a new year, we all have our eyes on conquering our goals. The tips that our friend, Matt, offers will help set you in the right direction. Whether you want to improve your physique or advance in your career, you’ll learn ho…
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Have you felt inspired to share your passion with the world? By the end of next year there is projected to be over 500 million podcast listeners worldwide! If you have wanted to learn the basics of podcasting; how to get started on a budget, what equipment is actually necessary, and even how to choose your “niche”, this is the episode for you! Be s…
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“We are trading convenience at a cost to our health." Dr Vincent is a wealth of knowledge when it comes to being our own self healers and using what is natural to us to live our healthiest lives possible. In this episode, we discuss being an active participant in your own health, how to use the power of circadian rhythm to prevent and even heal man…
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22 a day. That is the estimated number of Veterans in America that take their own lives. As strong advocates of mental health, we were honored to sit down with Eric Perterson who is leading the charge in bringing awareness to Veternan’s mental health in our country. Eric is the founder of Project Head Space and Timing (PHAT), cohost of the I’M F.I.…
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Owning a business isn’t easy…but owning and managing numerous businesses…?! Though it may sound overwhelming, local solopreneur Amanda Schhon has worked to figure out what works in the world of multi business ownership. Amanda is a local salon owner, has developed her own line of hair extensions, and has recently opened a clothing boutique. Join us…
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“We don’t stop moving because we age, we age because we stop moving.” This week’s episode is for the young, the old, and every age in between! We welcomed Jason Brown, movement guide and certified trainer, who lives his life through play and teaches others to do the same. Learn why the art of play is crucial to human development, how it improves me…
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We think most people have felt this way: we don’t feel our best yet our doctors tell us our blood work is “fine” and we are “ok”, “normal”, or “healthy”. When Tiffany started nursing school she struggled with that very scenario. As she began her clinicals, she quickly noticed the flaws in the medical system. Tiffany shares her wellness journey with…
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If you have ever struggled with pain, limited mobility, or recurring injuries, this one's for you! Mike Scott, Doctor of Physical Therapy joins us as he breaks down how we can move better by moving more, the number one causation of injury, and common yet unspoken causes of chronic pain. Listen, learn, and laugh along with us in this fun yet enlight…
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We are in the midst of an epidemic. The health of our population both in America and globally has been on the decline for years. As the advent of convenience food and sedentary lifestyles become the norm, people’s well-being has only gotten worse. Our guest this week started his mission to help end poor health outcomes for our future generations. D…
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How many of your New Year’s goals have you accomplished? Or did life throw you for a loop? Join our chat and learn how to pivot and how doing a self-assessment can help get you back on track to finish the year the way you want! Make the final quarter count and begin to look forward to 2024 with some helpful tips and gentle reminders from us to you.…
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There is SO MUCH information out there about nutrition and too many “diets” to count…so what are we supposed to believe? Our special guest Brianna Mesenbring helps clear the air and provide some great tips for helping you discover what’s best. We talk all things fasting (pros and cons), diseases of “SAD” (the standard American diet), and simple way…
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Although breathing is an involuntary action, it can also be done more deliberately too! Certain controlled breathing techniques have the power to reduce anxiety, improve athletic performance, boost mood, decrease inflammation, lower blood pressure, inspire creativity, and positively impact memory and focus. Brandon Ringler, has been utilizing his b…
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Many know it as your “gut feeling”; spontaneous thoughts that come to you without being cued or just simply having a deep inner “knowing”, even if you’re not sure why. Laura Goodale-Platt, better known as Laura Marie Spiritual Medium has mastered the art of intuition. “We all have an innate capability to access it, yet so many of us don’t trust it”…
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The only certainty in life and that is that we are all going to age…but it doesn’t have to mean you lose your health or ability to move well and feel great! Kris Calmese is one of the most empowering leaders in the health and wellness space. His knowledge and understanding of the human (body and mind) is incredible and we are so lucky to have him o…
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We are so excited to share this special episode and the story of our very first guest on the show! Christy Smith is a trailblazer in our local community and in the fashion & boutique industry. She is the epitome of courage and following your dreams…even if it seems crazy to everyone else. Entrepreneurship can be challenging, and Christy shares her …
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We put out a call to action for our listeners to “ask us anything” and you guys delivered! Find out which one of us would survive on a deserted island, the correlation between thyroid and other medical issues, five random things about each of us, ways to reduce chronic inflammation, and what's coming up for UpWell the Podcast. Come laugh and learn …
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With constantly changing beauty standards, the weight loss industry makes billions of dollars annually preying on our insecurities. This episode we discuss our own personal struggles with body image and self-confidence and break down how so many companies are profiting off of the constant (and often unrealistic) comparison so many of us have strugg…
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UpWell The Podcast
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Struggled with things like anxiety, acne, allergies, insomnia, or weight gain? Learn what causes gut imbalances, how to tell if it is causing your symptoms, and simple steps to healing your gut. Check out the links below for more: 1st Phorm Opti Greens 50 1st Phorm Digestive Enzymes 1st Phorm Probiotic “Super Gut” by William Davis MD “The Good Gut”…
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What if we told you there was a tool that’s been used for millennia to help tap into your life’s highest potential? Well, there is! Today we share a basic breakdown of Numerology, an ancient esoteric practice used by many cultures, to help determine energies and themes both on a personal and collective level. We invite you to listen, even if the my…
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Episode 23 Sarah’s Bday Ep Learn and laugh with us as we celebrate Sarah’s solar return! The birthday girl shares some of the most important lessons life will teach us and how we can change our perception of aging in this insightful, lighthearted conversation. Be sure to wish Sarah a happy birthday and share this episode with friends and family. Us…
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What do weight gain and lack of concentration have to do with each other? They can both stem from poor sleep. Along with a myriad of other mental and physical health abnormalities, inadequate sleep quality can terrorize your life. But have no fear! In this episode Katie and Sarah share some of the reasons that could be disrupting or preventing you …
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We have all been asked the question as children “what do you want to be when you grow up?” When life unfolds and we evolve as individuals, so do our passions, our capabilities, and how we choose to make an impact on the world. If you have ever felt “stuck” in your job, or maybe just have a gut feeling you are meant for something more…this episode w…
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THIS is the conversation you don’t want to miss! In a recent poll conducted by YouGov, it was determined that fewer than half the American population (under the age of 35) tend to “like themselves” most of the time. Katie and Sarah are sharing their thoughts on why that is, and how we can all learn to love ourselves a little more. They offer a majo…
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Reconnecting with yourself and the world around you benefit us all in mind, body, and soul! Learn the science (and the “woo-woo”) behind grounding in nature, and all the incredible benefits you’ll feel. Grounding is an age-old practice and is a well-known healing modality. Find out how to ground, the best times to do it, and the amazing balancing e…
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We live in a stressful world, filled with deadlines, meeting the needs of others, even our own negative thoughts. We often hear about ways to reduce the stress in our lives…but is that the solution? Hard as we may try, there often is no way to outrun or eliminate stress, whether that is situations or people, instead we need to shift our focus to un…
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We’re basically houseplants with complicated emotions…and the sun is necessary for life! Vitamin D and UV exposure are two of the most powerful healing tools available to us as humans. If you want to feel your very best every day, listen to this excellent conversation about the benefits of sunlight. Chronic disease prevention, boosting mood and ene…
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I’m sure you’ve heard people talking about the importance of having a “why”. Though it’s often correlated to people’s fitness or weight loss journeys or entrepreneurial endeavors, your “why” can be applied to nearly every facet of your life. In this epsiode we break down how to determine your “why”, the important role your emotions play in any succ…
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Is sugar the enemy in the battle for good health? How much sugar is too much? What about sugar replacements and artificial sweeteners?? These are just a few of the things we break down in this week’s episode! Learn the potential health implications of consuming excess sugar, how the sugar industry took over our food system, and the importance of re…
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Join the Flow: •Instagram: @upwellthepodcast - #upwellthepod #jointheflow •Facebook: @upwellthepodcast Hosts: @barefoot.katie @sarahbeherns Disclaimer: UpWell The Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical ad…
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This is the hydration information, appreciation, and motivation episode! This week’s episode we dive into the world of electrolytes, answering your most frequently asked questions about hydration….because H2O alone isn’t the whole story. Learn the role electrolytes play in nearly every bodily function; muscles, nerves, cardiovascular system and mor…
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Ep 11: Katie’s Daily Five A little commitment is all you need to level up your life… Join Katie as she shares the five daily practices that have brought more intention to her days and improved the quality of her life. Her “daily five” are FREE things you can add to your routine to better your physical and mental health, as well as more deeply conne…
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Caffeine. Friend or Foe? Whether you love it or you hate it…there’s something to learn for everyone on the pros and cons of caffeine! Get the low-down on how to use caffeine, how the source may make the difference, and when you might need to take a break. Sarah’s breaking down the good, the bad, and the ugly of coffee, tea, pre-workout and popular …
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Understanding Boundaries Do you struggle with setting clear boundaries? Or maybe you want to know what a boundary even IS?! Learning to protect your energy (time, emotions, thoughts, and space) can be challenging, but hopefully this conversation equips you with the tools to do just that. Exploring your own personal needs, communicating expectations…
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Astrological New Year Let’s celebrate spring together! Discover your power, fuel your passions, start something new, take a leap of faith… That’s the energy we are stepping into right NOW. In this episode you’ll learn how to use the spring equinox to positively impact your life, what you can do to take advantage of the “new beginning” of Aries seas…
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Hot & Cold Therapies It’s a buzzworthy topic right now and for good reason! Take a dive deep into all the incredible benefits of hormetic stressors (heat and cold exposure) with us. We discuss the tie to cold showers and anxiety, how saunas boost your body’s detoxification process (and why that’s important), and our tips on getting started! You’ll …
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Cultivating Your Inner Circle This week Katie & Sarah are talking friendship and everything that comes along with them! We share how to navigate a break-up, the “seasons” long time friendships endure, and how to find your tribe! Plus learn the importance of building a supportive circle, why connection is necessary for our well-being, and how having…
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Katie’s Turning 40! Travel through the decades with us as Katie shares her advice for aging with intention! Listen as she discusses how to use past experiences to create the best version of ourselves, as well as what we can focus in the now to design an even better future. Doesn't matter if you are 20yr or 60yr, there is something in this episode f…
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In this solo episode, Sarah breaks down an age-old debate in the health and fitness world which is better: Cardio or Strength training? Learn some of the myths we’ve been sold by the fitness industry and why you may need to change up your routine to get the results you want. You’ll gain clarity around why certain exercises are beneficial and why ot…
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Beat the Seasonal Blues Do you find yourself “SAD” this time of year? Seasonal affective disorder impacts upwards of 10 million Americans, and women are x4 more likely to feel the effects. Find out more about the symptoms, causes, and of course our tips to beat the blues in this week’s episode! Find out our LEAST favorite month of the year and see …
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2023 New Year’s Level Up “Instead of resolving to do or not to do something, think about how you can align your energy with the life you want to create.” This is an episode you don’t want to miss! We’re talking power words, hundred lists, finding your “why”, and stepping INTO your discomfort zone. Plus, how to avoid burnout, find balance, and build…
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“How can we help people love themselves more and level up their lives?” Join us in our very first conversation where we dive into our personal journeys and share our united mission! Learn a little about who we are and how UpWell - The Podcast came to be. Get ready to level up your life in every way! Join the Flow: • @upwellthepodcast - #upwellthepo…
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