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It’s our 🎉100th Episode 🎉

For this episode, we’re doing something special: We invited the wonderful and incredibly talented Sarah Pettay from Mind the Gap Services (Sarah and Helena’s impact-driven baby) to turn the mic – and the interview – on Mike and Helena.

Sarah asks thought-provoking questions, invites reflection, and sparks much laughter – from what we admire in each other, our dream guests, and podcasts we love to a fun, rapid-fire Q+A at the end.

✨ SPECIAL NOTE FROM MIKE AND HELENA✨

When we started this podcast, almost 2 years ago, we didn’t know how long we’d be at it, how many guests we’d have, or how much the format might change.

We went into it open-minded with an openness to evolution and a simple desire to have interesting conversations with people we want to learn from.

That’s always been key to us: Having people on that we want to learn from.

We do our best to keep the conversations feeling like a coffee chat with good friends.

We’ve learned a lot! In the 100 episodes, we’ve only had 2 episodes that were re-releases. That’s A LOT of conversations! And, we look forward to more guests and new topics in 2026!

You read that right: 2026. Much like we guide our clients to find balance and take rest when needed, we’re taking the rest of the year off – making this a great time to revisit allllll of those amazing guests and episodes. And, if you have a topic or guest you’d like us to explore, send us a text (look for the link above the episode description).

An enormous THANK YOU to all of our amazing guests who made the first 100 episodes fly by and all of our loyal listeners tuning in each week.

With gratitude,

Helena and Mike

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

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DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Ever wondered what happens at a wellness retreat and whether it's worth your time? Did you know Mike and Helena do retreats?

This week Helena and Mike unpack their recent experience co-hosting a one day retreat in Sonoma, CA with the amazing team from RebuildU by MFactor events.

We pull back the curtain on what makes a retreat transformative, share personal takeaways, and consider what’s next on the retreat horizon … perhaps a future multi-day retreat 🤩


Episode Highlights
🎧 Helena’s off-the-charts enthusiasm about the liver (and detoxification biotransformation processes) … does the liver need a hype woman? Because, Helena’s it!
🎧 Moving beyond the “go-to” stress management tools and exploring diverse wellness practices that can fit into real-world scenarios like boardrooms and traffic jams
🎧 Avoiding information overload at retreats and actually integrating one meaningful change into your daily life instead of trying to do everything at once
🎧 Personalizing a retreat attendee’s experience with pre-assessments
🎧 Mike and Helena’s vision for extended retreat experiences that allow time for deep dives, decompression, and meaningful connection
🎧 Mike’s desire to blend sustainable leadership practices with wellness tools
🎧 The importance of having a plan when you leave a retreat so you don't automatically slip back into old patterns once you're back in the "real world"

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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What happens when you remove all light, sound, and stimulation for five days – and are left alone with only your thoughts?

That may sound fun for some and a living nightmare for others.

For breath coach Alex Yeates, it was his reality recently. Join us as he shares his transformative experience spending five days in complete darkness at Sky Cave Retreats. From emotional breakthroughs to auditory hallucinations, Alex opens up about one of the most challenging and transformative experiences of his life and what it taught him about being versus doing.

In this Episode

🎧 The Experience: Spending 5 days in total darkness in a (comfortable) cave with no visual or auditory stimulation, receiving meals through a pass-through box
🎧 When Tools Become Distractions: Meditation, breathwork, and other wellness practices – things we normally used to ground us – can became ways to escape uncomfortable thoughts in the darkness
🎧 The Pattern-Seeking Brain: Even without time or space references, the need to create routine and track time was strong – revealing our deep need for familiar patterns and safety
🎧 Sleep Deprivation Effects: After three nights, sleep became what felt like an impossible feat, leading to visual and auditory hallucinations and heightened emotional sensitivity
🎧 Integration Matters: Skipping the recommended integration day led to weeks of emotional overwhelm and nervous system overload when returning to normal life
🎧 Deepened Gratitude: The isolation amplified appreciation for human connection, touch, laughter, and the voices of loved ones

ABOUT ALEX
Hi, I’m Alex, Breath Coach, performance strategist, and lifelong student of human potential. I work at the intersection of mindset, physiology, and breath, helping people tap into their fullest capacity, mentally, physically, and emotionally.

In 2021, I made a personal pivot, cutting out alcohol before it could derail my trajectory. That decision became a catalyst for transformation. Through daily breath and mindset practices, I rebuilt myself from the inside out and discovered the powerful link between breath and peak performance.

I’ve explored the Wim Hof Method, rebirthing, holotropic breathing, pranayama, and SKY breathing, but it was Conscious Connected Breathwork that truly unlocked the next level for me. It allowed me to clear stress, sharpen focus, and operate from a place of curiosity, calm, and clarity.

I pursued certifications through the School of Breath Science and Oxygen Advantage, and now coach everyone from athletes to entrepreneurs, teens, and professionals under high pressure. I specialize in using the breath as a performance tool, supporting nervous system regulation, energy management, pain reduction, and focus enhancement.

Insta: @breathe_on_purpose | Website

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Can you reverse diabetes or cognitive decline with a fork and a pair of walking shoes? 🍴👟

Dr. Leslie Fuller, ND joins Mike and Helena, again, this week in an eye-opening episode that dives deep into the critical – yet often overlooked – connection between what we eat, how we move, how we sleep, and the health of our brains and hormones.

In this Episode:

🎧What nutrition support is covered by insurance compared to what’s not (HINT: Nutrition for brain health and nutrition for disease prevention aren’t)
🎧 The groundbreaking FINGER trial and its importance for demonstrating the efficacy of lifestyle interventions
🎧 How neurons are uniquely vulnerable to damage from poor nutrition, oxidative stress, and the wrong types of fats; why they're harder to repair than other cells
🎧 Why metformin was the go-to for diabetes (and, often, still is)
🎧 The slow shift to "lifestyle first" for diabetes treatment (and what this reveals about the lag between science and practice)
🎧 The role of stress hormones on the brain
🎧 Quality over quantity when it comes to sleep
🎧 Sleep as fuel for the brain
🎧 Everyone has a unique need for the amount of sleep they need
🎧 Movement as one of the most powerful interventions for brain health, creating benefits that span neurotransmission, vascular health, immune function, and neuroprotection
🎧 The implementation gap and why going from knowing to doing can be so challenging
🎧 Deprescribing responsibly; why it’s important to have conversations with your healthcare providers about removing or adjusting medications when adding lifestyle changes

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions.

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Colloquially, and in pop science, Alzheimer's is sometimes also called Type 3 Diabetes. Why is that?

This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Dr. Leslie Fuller, ND is back again helping Mike and Helena understand what Alzheimer’s and Type 2 Diabetes have in common.

Join us for insightful discussion that demystifies the connection between metabolism and the mind. Dr. Fuller explains – in clear, practical terms – how insulin resistance, blood sugar swings, and vascular health shape everyday brain function, mood, and energy.

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. Loving to teach at every level from direct education to individual patients up to large classroom teaching for medical students or professionals seeking CE, Dr. Leslie loves the ah-ha moment that can guide a learner to really dive into understanding their condition or understand a health topic.

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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How does the brain change as we age and how can we support healthy brain aging?

Dr. Leslie Fuller, ND maps the brain's evolution through different life stages and shares practical strategies for supporting cognitive health at every age.

The conversation explores why micronutrients matter as much as macros, revealing how vitamins, minerals, and essential amino acids fuel neurotransmitters while colorful, antioxidant-rich foods buffer inflammation. The discussion also covers menopause and brain health, lessons from Blue Zones, and a kinder approach to helping kids and teens develop healthy eating habits.

In this Episode:

🎧 The build and create phase and the sustain and maintain phase of brain development
🎧 Cognition can be maintained into our 80s, 90s and beyond
🎧 The role of micronutrients (vitamins and minerals) in brain health. Are they the keys to brain health and mental health?
🎧 Patterns and behaviors that can be detrimental for brain health
🎧 Changes to the brain during perimenopause and menopause
🎧 The power of antioxidants and inflammation-reducing foods and nutrients
🎧 Neuroinflammation and body inflammation
🎧 Making the choices that work best for you and your lifestyle to support your brain
🎧 The one thing Dr Leslie recommends to support brain health as we age and regardless of age

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. Loving to teach at every level from direct education to individual patients up to large classroom teaching for medical students or professionals seeking CE, Dr. Leslie loves the ah-ha moment that can guide a learner to really dive into understanding their condition or understand a health topic.

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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What’s the connection between brain health and hormonal balance? 🧠

That’s the exact question, Dr. Leslie Fuller, ND helps Mike and Helena answer this week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast.

Dr. Leslie joins us for four shorter episodes, each one focusing on an aspect of brain health.

In this Episode:

🎧 Endocrine (hormones) and nervous (neurotransmitters) systems as signaling and receiving systems
🎧 Hormones and neurotransmitter receptors are ALL over the body
🎧 Low and High hormones can be felt as affected mood and cognition
🎧 The opposite of high stress or chronic stress is not NO stress
🎧 Stress and inflammation aren’t necessarily bad things for the body – they’re necessary and beneficial when well-balanced; the problem is when there’s excess for long periods of time
🎧 Good stress and the types of stress we want versus the types of stress we should avoid
🎧 There’s a difference between physiological stress and mental/emotional stress
🎧 How we perceive stress and re-patterning can change the hormonal response in the body

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. Loving to teach at every level from direct education to individual patients up to large classroom teaching for medical students or professionals seeking CE, Dr. Leslie loves the ah-ha moment that can guide a learner to really dive into understanding their condition or understand a health topic.

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Have you ever heard of pelvic floor health?

There’s a lack of awareness of what pelvic floor health is and why it matters. It’s also often only associated with women’s health, but it affects men, too (as Elvis reminded the world: Men have their very own pelvis, too).

This week physical therapist and pelvic floor expert Dr. Vanessa Cornwell-Chiu, DPT help Mike and Dr. Helena learn all about it.

Content warning: We address sexual trauma and pregnancy loss.

In this Episode:

• Understanding pelvic floor anatomy and function
• How pelvic floor health affects all genders
• Common symptoms and when to seek help
• What happens during a pelvic floor PT evaluation, from detailed medical history, external physical assessment, movement analysis, and potentially internal examination
• Treatment approaches like "Up-training" and "Down-training"
• Myth-busting the misconception that pelvic floor problems are always due to weakness – it’s possible to overdo, overtrain, and be hypertonic (overly tight)
• The connection between the breath and the pelvic floor
• How related issues may impact pelvic floor health and symptoms
• Who are good candidates for pelvic floor physical therapy and who may be contraindicated
• The role of the significant other in relationships where one person suffers from pelvic floor dysregulation

ABOUT DR. VANESSA
A proud Bay Area native, Dr. Vanessa has been a dedicated Physical Therapist for over 13 years. Her passion for movement began early through dance, which later inspired her to pursue a career in rehabilitation.

Dr. Vanessa earned her Bachelor of Science from Sacramento State University in 2006 and went on to receive her Doctorate in Physical Therapy from the University of St. Augustine for Health Sciences. With a strong foundation in orthopedics, she is a board-certified Orthopedic Clinical Specialist.

Throughout her career, Dr. Vanessa has held leadership roles at UCSF Benioff Children’s Hospital, where she assisted in leading both the Dance Medicine and Concussion programs. She continues her advocacy as a board member for Concussion Box, a non-profit supporting concussion survivors and their families.

Following the birth of her first child in 2018, Dr. Vanessa developed a deep interest in Pelvic Floor Physical Therapy, expanding her expertise to better support women through all stages of life. In 2024, she took a leap of faith and opened her own practice—Imua (ee-MOO-ah) Physical Therapy in Vacaville, CA—where she offers services in her specialties of Dance Medicine and Pelvic Floor care.

Website: imupat.com

Insta: @imuapt

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.