Avoid germs. Boost your immune system. Stock up on supplements.

But what if there's more to the conversation?

Our days are getting shorter. We're spending more time indoors. Holiday stress is increasing. Our eating habits and routines are changing. And sometimes, we're sleeping less and giving ourselves fewer opportunities to recover.

That's why Janell doesn't simply think of this time of year as cold and flu season.

She calls it sugar season. Less natural light season. More stress season.

Not because sugar automatically makes you sick or because viruses don't matter.

But because immune health isn't just about what you're exposed to. It's also about how you're supporting the body being exposed.

In this episode of The Transformation Show, Janell shares how her approach to immune health has evolved, what she prioritizes during the colder months, and why immune resilience is something she supports all year long.

She also shares her health journey, including pneumonia, antibiotic use, significant emotional stress, and the gut and immune challenges that changed how she approached her health.

In this conversation, you'll hear about:

• Why immune health involves more than supplements and avoiding germs
• How gut health and the microbiome connect to immune function
• Why everyday eating patterns matter more than an occasional holiday dessert
• How natural light, darkness, and circadian rhythms influence immune health
• How seasonal foods, protein, fiber, and hydration support the body
• Why oral health deserves a place in the immune health conversation
• How movement, stress, sleep, and recovery fit into her routine
• What to consider if you're frequently sick or struggling to recover

Janell also explains why getting sick isn't evidence that you've failed or done something wrong.

Sometimes the most supportive thing you can do is stop pushing through, listen to your body, and give yourself permission to rest.

The goal isn't to create a body that never gets sick.

It's to create a body that's well-resourced and supported through the season you're living in.

And you don't need another overwhelming protocol to begin.

Maybe it's getting outside for a few minutes tomorrow morning. Dimming the lights earlier tonight. Preparing a nourishing meal. Or protecting your sleep.

Start with one thing you can do consistently.

Because immune resilience isn't built through perfection. It's supported by how you care for yourself over time.

If you're experiencing recurring illnesses, lingering symptoms, digestive concerns, or difficulty recovering, there may be more worth exploring.

Through the RESTORE Method™, Janell helps women look at the bigger picture, including gut health, nutrition, hormones, and stress.

Book a free Health Clarity Call to explore your next step:
https://www.thetransformationlife.com/restore

https://www.thetransformationlife.com/

https://www.thetransformationlife.com/5-simple-things

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You've had enough to eat.

You might even recognize that you're reaching for food because you're stressed, overwhelmed, or looking for a little relief.

So why doesn't knowing that make it any easier to stop?

Because emotional eating isn't simply a matter of discipline or willpower.

And understanding why you do something isn't the same as having the capacity to respond differently.

In this episode of The Transformation Show, Janell welcomes back Meggie Martin for an honest conversation about emotional eating, nervous system capacity, and what it actually takes to change your relationship with food.

Together, they explore why food can become such a familiar source of comfort, especially when life feels overwhelming, and why more food rules aren't necessarily the answer.

In this conversation, you'll hear about:

• Why emotional eating is often connected to nervous system capacity rather than willpower
• Why recognizing a pattern doesn't automatically change it
• How stress and hormonal shifts can influence your capacity
• How childhood experiences shape your relationship with food
• Why the holidays can intensify emotional eating and all-or-nothing thinking
• The difference between enjoying food and needing it to change how you feel
• How somatic awareness can help you recognize what's happening before reaching for food

Janell and Meggie also share their experiences with dieting, emotional eating, and the exhaustion of constantly thinking about food.

Janell reflects on years of approaching the holidays with an all-or-nothing mindset, including a Thanksgiving morning spent exercising for hours in anticipation of what she planned to eat.

Meggie shares how her relationship with favorite holiday foods changed as she began understanding what was happening in her body.

And they explore an important distinction:

Do you want the food because you genuinely enjoy it? Or do you need it to help you escape something you're feeling?

Neither question is an invitation to judge yourself. It's an opportunity to become curious about what your body may need.

Because changing your relationship with food isn't about never enjoying something comforting again.

It's about creating more than one way to care for yourself.

Saturday, November 7 | Twin Cities, Minnesota

If you're ready to move beyond understanding your emotional eating patterns, Janell and Meggie invite you to an in-person experience where you can begin practicing something different.

Regulate Her: Emotional Eating is a three-hour workshop combining education, guided somatic experiences, and practical tools to help you understand what's happening beneath the urge to eat.

No diets. No new food rules. No shame.

Learn more and register:
https://www.thetransformationlife.com/regulate-her-emotional-eating

https://www.thetransformationlife.com/

https://www.thetransformationlife.com/5-simple-things

Instagram:
https://www.instagram.com/thetransformationlife

Facebook:
https://www.facebook.com/thetransformationlife

You set the boundary.

You stop automatically saying yes.

You ask for help instead of doing everything yourself.

You stop fixing everyone else's problems.

You respond differently.

And then something unexpected happens:

Change gets uncomfortable.

Because transformation doesn't happen in isolation.

When you start showing up differently, your relationships may shift. Other people's expectations of you may change. You might have to tolerate someone being disappointed or upset with you. And you may even begin questioning the identity you've spent years building.

Sometimes the hardest part of changing isn't making a different choice. It's learning to stay with yourself after you've made it.

In this episode of The Transformation Show, Janell continues her two-part conversation about why change can be so challenging and what actually happens when you begin practicing new responses.

You don't need to have listened to Part 1 to benefit from this conversation.

You'll hear about:

• Why changing your own patterns can change your relationships
• Why setting a boundary is sometimes easier than tolerating what happens afterward
• How to stay connected to yourself when someone else is disappointed
• Why building your capacity for discomfort is part of transformation
• The difference between discomfort and being unsafe
• How your existing beliefs influence what your brain pays attention to
• Why you may be overlooking evidence that you're already changing
• How immediate relief can reinforce familiar patterns like people pleasing, procrastination, emotional eating, and overworking
• Why lasting transformation eventually becomes an identity conversation
• How small, repeated choices help you build evidence for a different way of being
• Why old patterns returning doesn't mean you've lost your progress

One of the most important shifts Janell explores is learning to recognize transformation differently.

It isn't necessarily that the old thought never appears again.

Or that nobody ever disappoints you.

Or that you never feel uncomfortable.

Sometimes transformation means you notice the pattern sooner. You recover more quickly. You make a different choice. Or you stay connected to yourself even when the familiar response shows up.

Instead of asking:

"Why is this still happening?"

What if you started asking:

"Who am I when it happens now?"

Because the evidence that you're changing isn't always found in what happens around you.

Sometimes it's found in how you respond.

And those small moments, repeated over time, are how a different way of being becomes more familiar.

If you're ready to explore the patterns your nervous system has learned and begin building the capacity to respond differently, Janell offers individual Somatic Healing Sessions.

Learn more:
https://www.thetransformationlife.com/somatic-healing

https://www.thetransformationlife.com/

https://www.thetransformationlife.com/5-simple-things

Missed Part 1? Listen to Why Change Is So Hard (Even When You Really Want It) for a deeper understanding of why familiar patterns can be so difficult to change, even when you consciously want something different.

Maybe you want to stop people pleasing, but the second someone is disappointed, you say yes.

You know you need to slow down, but the minute you have an open afternoon, you find something productive to do.

Maybe you've done the therapy, read the books, listened to the podcasts, and gained plenty of awareness. Yet when the moment arrives, there you are again.

Same thought. Same reaction. Same behavior.

And then comes the judgment:

Why can't I change this?

Here's the distinction Janell explores in this episode:

Information and transformation are not the same thing.

Knowing why you do something can be incredibly valuable. But knowing doesn't necessarily mean your brain and nervous system have a different response available when the moment actually arrives.

In Part 1 of this two-part conversation, Janell explores why change can feel so difficult and what may actually be happening when you keep returning to an old pattern.

You'll hear about:

• Why transformation isn't necessarily about becoming someone new
• The difference between responding and automatically reacting
• How people pleasing, perfectionism, overworking, control, and shutting down can become protective patterns
• Why your brain makes repeated thoughts, emotions, and behaviors increasingly efficient
• How neuroplasticity and repetition help create new pathways
• Why one new thought, boundary, or nervous system practice isn't expected to undo decades of repetition
• How frequency, intensity, and duration can help you recognize progress
• Why an old pattern returning doesn't mean you've failed
• Why transformation doesn't happen on "Amazon Prime timing"
• How to explore what an old pattern may still be protecting you from

Transformation doesn't always mean the thought, trigger, or old pattern never appears again.

Sometimes it means you notice sooner.

The intensity is lower.

You recover more quickly.

You stay connected to yourself.

You experience the same or a similar situation, and this time, you respond differently.

And if there's a pattern you consciously want to change but keep returning to, Janell introduces a powerful question:

What does staying here protect me from?

If you're ready to better understand the patterns your nervous system has learned and begin practicing different responses, Janell offers individual Somatic Healing Sessions.

Learn more:
https://www.thetransformationlife.com/somatic-healing

https://www.thetransformationlife.com/

https://www.thetransformationlife.com/5-simple-things

This conversation continues in Part 2.

What if they're also telling you something about the state of your nervous system?

Maybe you need coffee to get going in the morning. You hit an afternoon slump and immediately want sugar. Or after a stressful day, pizza, ice cream, or something comforting suddenly sounds amazing.

We often make these experiences about emotional eating or a lack of willpower.

But food changes how we feel.

Food is a state changer. And sometimes we're not only craving a particular food. We're craving the state we've learned that food can help us create.

In this episode, Janell explores the relationship between nutrition and nervous system health and why these aren't two separate conversations.

You'll hear about:

• Why coffee and sugar may become ways of trying to mobilize yourself
• Why comfort foods can feel especially appealing after a day spent stressed or activated
• How food can become part of a cycle of pushing yourself up and pulling yourself back down
• Why blood sugar stability matters beyond metabolism
• How under-eating, skipping meals, fasting, and relying on caffeine can leave your body under-resourced
• Why nourishment can become a form of safety
• How to get curious about cravings without labeling foods—or yourself—as good or bad
• Why nutrition doesn't replace nervous system work, and nervous system work doesn't replace nutrition

The next time you notice a craving, instead of immediately asking:

"How do I stop craving this?"

Try asking:

"What might this craving be trying to tell me?"

Are you tired? Underfed? Overwhelmed? Looking for energy, comfort, grounding, relief, or connection?

And if you still want the food after asking those questions, eat it intentionally and enjoy it.

This isn't about creating another food rule or finding a new way to control yourself. It's about building awareness of the relationship between what you're eating, how you're feeling, and what your body may be asking for.

Because nutrition is nervous system work.

🌿 Want more individualized support?

If you're ready to better understand what your body is communicating and want personalized support with nutrition, hormones, metabolism, nervous system health, and the patterns affecting how you feel, Janell works one-on-one with women through the RESTORE Method™.

Learn more:
https://www.thetransformationlife.com/restore

🌿 Explore The Transformation Life

https://www.thetransformationlife.com/

📘 Free Resource: 5 Simple Daily Habits for Better Health

https://www.thetransformationlife.com/5-simple-things

Your body notices the changing season, even if your schedule doesn't.

Modern life allows us to keep our homes the same temperature, eat the same foods, stare at screens after sunset, and maintain essentially the same routine 365 days a year.

But your biology is still receiving information from the environment around you.

In this episode, Janell explores what it can look like to work with your body as the seasons change instead of expecting it to operate exactly the same way year-round.

You'll hear about:

• Why changes in light and temperature matter to your circadian rhythm and nervous system
• How morning light helps signal that the day has begun
• Simple ways to create a clearer transition between daytime and nighttime
• Why cooler temperatures can be a gentle form of seasonal adaptation
• How seasonal foods can connect you with your environment without becoming another set of food rules
• Why meal timing may shift as daylight hours change
• How your evening environment can affect sleep and recovery
• Why wanting more rest during a seasonal transition doesn't necessarily mean something is wrong
• How to choose one supportive change instead of creating another seasonal wellness checklist

This isn't about following a rigid seasonal protocol or doing everything perfectly.

It's about paying attention.

What has changed in your environment?

What are you noticing in your energy, sleep, hunger, mood, and desire for rest?

And what is one simple way you can work with that change instead of against it?

Your body isn't asking you to live the exact same day 365 days a year.

Nature doesn't do that.

Neither do you need to.

🌿 Ready for more individualized support?

If you're noticing changes in your energy, sleep, digestion, hormones, or overall health and aren't sure what your body is trying to tell you, Janell's RESTORE Method™ is a place to start.

Learn more:
https://www.thetransformationlife.com/restore

🌿 Explore The Transformation Life

https://www.thetransformationlife.com/

📘 Free Resource: 5 Simple Daily Habits for Better Health

https://www.thetransformationlife.com/5-simple-things

The spilled coffee didn’t get bigger.

Your available capacity changed.

If you’ve been practicing nervous system regulation but still find yourself easily overwhelmed, overstimulated, reactive, shut down, or feeling like everything is suddenly too much, there may be another piece of nervous system work worth understanding: capacity.

Regulation and capacity aren’t the same thing.

Regulation can support you through a difficult moment. Capacity changes how much sensation, emotion, stress, uncertainty, responsibility—and even joy—you can hold before your nervous system needs to sound the alarm.

In this episode, Janell explores what nervous system capacity actually means, how to recognize when yours is running low, and how to gradually build more of it without turning nervous system healing into another thing you need to do perfectly.

You’ll hear about:

• The difference between nervous system regulation and capacity
• Why your capacity can change from one day or season of life to another
• How to recognize when you’re approaching the edge of your window of tolerance
• Why capacity isn’t a measure of toughness or how much stress you can tolerate
• How avoiding every trigger can reinforce the belief that discomfort is dangerous
• Why learning to experience emotions is part of building capacity
• How titration helps expand capacity without overwhelming your system
• How sleep, nourishment, blood sugar, movement, hormones, and daily rhythms affect capacity
• Why strength training can teach your body that it can experience load and recover
• How your thoughts, beliefs, and expectations affect your nervous system
• Why greater capacity also creates more room for joy, connection, success, pleasure, and the things you actually want

Building capacity doesn’t mean becoming better at tolerating endless stress.

And it doesn’t mean building your life around avoiding anything that might activate you.

It means creating more room to be human.

More room to feel without immediately needing to change how you feel.

More room to experience uncertainty without needing an immediate answer.

More room to respond instead of react.

More room to rest and receive.

And more room to stay connected to yourself while you live your life.

🌿 Somatic Healing Sessions

If this episode helped you recognize that you’re frequently operating at or beyond the edge of your current capacity, Janell offers individual

Somatic Healing Sessions.

Together, you can better understand your nervous system patterns, recognize what pushes you outside your window of tolerance, and begin building capacity in a way that works with your body rather than against it.

Learn more:
https://www.thetransformationlife.com/somatic-healing

🌿 Explore The Transformation Life

https://www.thetransformationlife.com/

📘 Free Resource: 5 Simple Daily Habits for Better Health

https://www.thetransformationlife.com/5-simple-things

It rarely happens all at once.

It can happen slowly, through years of taking care of other people, saying yes when you want to say no, ignoring what your body is telling you, keeping the peace, meeting expectations, and becoming really good at being who everyone else needs you to be.

Until one day, you realize you’re not entirely sure what you need anymore.

In this episode, Janell sits down with Angela Obert, business development expert and owner of Network Connection Minnesota, for a deeply personal conversation about people-pleasing, codependency, self-abandonment, identity, and what it takes to rebuild a relationship with yourself.

Angela shares openly about her own experience with codependency and how she began recognizing the ways she had changed or abandoned parts of herself to please, help, or fix others. She and Janell also explore why “doing the work” doesn’t mean old patterns disappear, and how transformation can look less like eliminating those parts of yourself and more like changing your relationship with them.

They talk about:

• How people-pleasing can become self-abandonment
• Why old patterns can still show up after years of personal growth
• What rebuilding self-trust actually looks like
• Why keeping small promises to yourself matters
• The difference between consistency and perfection
• How the nervous system can keep familiar identities and patterns in place
• Learning to listen to the signals your body is sending
• Why uncomfortable emotions, including anger, need space to be felt
• How to begin separating what you genuinely want from what you’ve been conditioned to want
• Why being physically “in the room” can create something another podcast, book, or program simply can’t

Ultimately, so much of this conversation comes back to one thing:

The relationship you have with yourself.

And perhaps coming back to yourself isn’t about reinventing who you are.

It’s about remembering.

🌿 Remember Me: A Day to Come Back to Yourself

On October 2, Janell and Angela are continuing this conversation in person with Remember Me, an intimate, full-day retreat for women at The Nest Retreat in Vadnais Heights, Minnesota.

It’s a day to step outside the noise and responsibilities of everyday life, reconnect with your body and your own voice, and explore who you are in this season of your life.

October 2, 2026 | 9:00 AM–5:00 PM
The Nest Retreat | Vadnais Heights, MN
Limited to 12 women

Learn more and reserve your spot:
https://www.thetransformationlife.com/rememberme

🌐 Explore The Transformation Life:
https://www.thetransformationlife.com/

📱 Connect with Janell:
Instagram: https://www.instagram.com/thetransformationlife
Facebook: https://www.facebook.com/thetransformationlife

It's one of the most common questions Janell hears from women who have been struggling with fatigue, hormone changes, digestive issues, weight concerns, poor sleep, or simply feeling like they don't recognize their body anymore.

The desire for one clear answer is understandable. When you've spent years trying different diets, supplements, practitioners, and protocols, the promise of a single solution feels hopeful.

But what if healing doesn't work that way?

In this episode, Janell explains why lasting healing isn't about finding one magic fix—it's about understanding the whole person. Your body isn't a collection of disconnected symptoms. Your hormones, metabolism, digestion, blood sugar, nervous system, emotions, relationships, environment, and life experiences all influence one another. When we begin looking for patterns instead of isolated problems, the picture becomes much clearer.

In this episode, Janell discusses:

• Why searching for "the one thing" can keep you stuck in the healing hustle
• How seemingly unrelated symptoms are often connected
• The difference between symptom-focused care and whole-person healing
• Why more information doesn't always create more clarity
• How understanding patterns leads to better decisions
• Why you're not broken—and why that's one of the most freeing realizations in the healing journey

If you've ever felt overwhelmed by conflicting advice or exhausted from trying one solution after another, this episode offers a calmer, more integrated way to think about your health.

Related Episodes

If you enjoyed this conversation, you may also like:

• Why Fixing Your Hormones Isn't Fixing Your Symptoms
• Why You Still Feel Stressed Even When the Problem Is Gone
• The Hunger Food Can Never Satisfy
• Food Noise: What It Actually Means (And Why It's Not Just About Food)

Together, these conversations build a foundation for understanding health as an interconnected system—not a collection of isolated problems.

🌿 Learn More

Book a Free Health Clarity Call
https://www.thetransformationlife.com/restore

Explore The Transformation Life
https://www.thetransformationlife.com/

Free Guide: 5 Simple Daily Habits for Better Health
https://www.thetransformationlife.com/5-simple-things

Choosing healthier foods.

Cutting back on sugar.

Trying to do everything "right."

So why don't you feel better?

In this episode, Janell explores one of the biggest misconceptions in nutrition: that healthy eating is simply about choosing healthy foods. While food quality absolutely matters, it's only one part of the equation.

Your body also needs enough nourishment, appropriate meal timing, healthy digestion, balanced blood sugar, and an eating pattern that supports your current season of life. A meal that works beautifully for one person may not be the right fit for someone else—and even healthy foods can't overcome chronic under-fueling, constant stress, or a nervous system that's stuck in survival mode.

In this episode, Janell discusses:

• Why healthy foods don't automatically create healthy outcomes
• The difference between healthy foods and a supportive eating pattern
• How under-eating can contribute to fatigue, cravings, weight plateaus, and poor recovery
• Why meal timing matters just as much as food quality
• The connection between stress, digestion, and nutrient absorption
• How fear of food and restrictive eating patterns can quietly undermine your health
• Why context—not food labels—should guide your nutrition decisions

If you've been frustrated because you're eating "healthy" but still don't feel like yourself, this episode offers a more complete way to understand what your body may actually need.

Related Episodes

If this conversation resonated with you, you may also enjoy:

• The Hunger Food Can Never Satisfy
• Food Noise: What It Actually Means (And Why It's Not Just About Food)
• Why You're Exhausted... But Still Can't Sleep

Together, these episodes explore how nutrition, metabolism, stress, hormones, and the nervous system work together to influence your health—not as separate systems, but as one connected whole.

🌿 Learn More

Metabolic Jumpstart
https://www.thetransformationlife.com/metabolic-jumpstart

Health Clarity Call
https://www.thetransformationlife.com/restore

Website
https://www.thetransformationlife.com/

Free Guide: 5 Simple Daily Habits for Better Health
https://www.thetransformationlife.com/5-simple-things

And suddenly, you're wide awake.

Or maybe you fall asleep easily, only to wake up at 2 or 3 a.m. and struggle to get back to sleep.

If that sounds familiar, you're not alone—and hormones may be only one piece of the puzzle.

In this episode, Janell explores why sleep challenges in midlife are often much more complex than we've been led to believe. While changing hormones can certainly influence sleep, your nervous system, blood sugar, digestion, daily rhythms, stress, and even unresolved emotions all play an important role in how well your body rests and recovers.

In this episode, Janell discusses:

• Why being tired doesn't automatically mean your body is ready for sleep
• How your nervous system can keep you awake long after the day is over
• The connection between blood sugar and waking during the night
• Why meal timing and digestion influence sleep quality
• What waking between 1–3 a.m. or 3–5 a.m. may indicate
• Why sleep supplements don't always solve the problem
• Simple changes that can support deeper, more restorative sleep

If you've been trying all the usual sleep advice but still wake up feeling exhausted, this episode will help you understand the bigger picture and begin looking for patterns instead of quick fixes.

Related Episodes

If you enjoyed this conversation, you may also like:

• Why Your Hormone Symptoms May Not Start With Your Hormones
• Why Nervous System Regulation Isn't Enough (What Most People Miss)
• Why You Still Feel Stressed Even When the Problem Is Gone

These episodes build on one another and explore how hormones, stress, the nervous system, and daily rhythms work together to influence your health.

🌿 Learn More

Website:
https://www.thetransformationlife.com/

Functional Testing:
https://www.thetransformationlife.com/functional-testing

Hormone Harmony Method:
https://www.thetransformationlife.com/hormone-harmony-method

Book a Free Health Clarity Call:
https://www.thetransformationlife.com/restore

But they don't operate alone.

In this episode, Janell explores one of the biggest misconceptions in women's health: that every symptom begins and ends with hormones.

You'll learn why hormones are actually messengers responding to what's happening throughout the body, and why addressing sleep, stress, blood sugar, digestion, nutrition, and nervous system health is often just as important as supporting hormones themselves.

Janell explains the difference between the body's inputs and outputs, shares real clinical examples from her practice, and offers a whole-body perspective that can help you better understand what your symptoms may actually be communicating.

If you've been told your hormones are the problem—but you still don't feel like yourself—this episode will help you ask better questions and see your health through a much wider lens.

Learn more:

🌐 https://www.thetransformationlife.com/

🌿 Hormone Harmony Method™
https://www.thetransformationlife.com/hormone-harmony-method

📞 Book a free Health Clarity Call
https://www.thetransformationlife.com/restore

Deep breathing.
Cold plunges.
Vagus nerve exercises.
Grounding practices.

And while those tools can be incredibly helpful, what if they're only part of the picture?

In this episode, Janell explores one of the biggest misconceptions in the nervous system conversation: regulation is not the same as healing.

She explains why so many women continue repeating the same patterns—even after trying all the recommended techniques—and introduces the deeper concepts of awareness, resilience, and capacity.

You'll learn why your nervous system prefers what's familiar over what's healthy, how chronic patterns like people pleasing, procrastination, and overworking develop, and why lasting change requires more than simply calming your body.

If you've ever felt like you're doing all the "right" things but still feel stuck, this episode will help you understand what may actually be missing.

In this episode, Janell Yule explores one of the most impactful concepts she's encountered in her health journey: Primary Foods.

While the food on your plate absolutely matters, it's only part of what truly nourishes you. Relationships, purpose, joy, creativity, rest, connection, and meaningful experiences all play a vital role in your health and wellbeing.

Janell explains why food can nourish your body—but it can't replace belonging, purpose, safety, or fulfillment—and why so many women unknowingly ask food to do a job it was never designed to do.

You'll also discover how Primary Foods influence your nervous system, stress hormones, and overall health, and you'll leave with practical questions to help you identify what part of your life may be asking for nourishment.

If you've been feeling like healthy eating should have "fixed" everything by now, this episode offers a perspective that may completely change the way you think about healing.

The difficult conversation is over.
The deadline has passed.
The kids are finally asleep.

And yet…

You're still anxious.
Still tense.
Still reaching for food.
Still can't seem to relax.

If you've ever wondered why that happens, this episode is for you.

In this conversation, Janell introduces one of the most important concepts in nervous system healing: the stress cycle. While most of us have been taught how to manage stressors, very few of us have learned how to help our body recover from stress itself.

You'll learn the difference between external stressors and your body's biological stress response, why emotional eating is often about nervous system regulation rather than willpower, and practical ways to help your body recognize that the danger has passed.

In this episode, Janell discusses:

• The difference between stressors and stress
• Why your body can stay stuck in survival mode long after the problem is over
• How emotional eating can become a strategy for regulating your nervous system
• The fight, flight, and freeze responses
• Why completing the stress cycle matters for healing
• Simple practices that help your body return to safety
• Why healing isn't about eliminating stress—it's about increasing your capacity to move through it

This episode continues the conversation from recent episodes exploring the nervous system, mind-body connection, and somatic healing.

If you haven't already listened, you may also enjoy:

Episode #24: You Can't Heal a Body That Doesn't Feel Safe

Episode #23: What If Your Symptoms Are Trying to Help You?

If you're ready to stop guessing and start understanding what your body is communicating, visit The Transformation Life to learn more about Janell's RESTORE Method™, explore free resources, and see if working together is the right next step.

🌿 Learn more:
https://www.thetransformationlife.com/

In this deeply personal episode, Janell shares the story she's been asked to tell for years—the journey of her beloved Goldendoodle, Badger.

After receiving a devastating melanoma diagnosis and being told he had just five to six months to live, Janell and Justin found themselves navigating impossible decisions, balancing conventional veterinary medicine with holistic support, and learning what it truly means to live with hope in the face of uncertainty.

More than three years later, Badger is celebrating his 14th birthday.

This episode isn't about promising outcomes or offering medical advice.

It's about what this journey taught Janell about healing, resilience, presence, and the incredible wisdom our animals often bring into our lives.

In this episode:

• How Badger's cancer was first discovered
• The treatment decisions they made and why
• Why they chose to integrate conventional and holistic care
• The daily practices they've used to support his health
• The mindset shift that changed everything
• Why you can accept a diagnosis without accepting a prognosis
• The lessons this journey continues to teach about gratitude, hope, and living in the present

Whether you've experienced a difficult diagnosis, loved someone through illness, or simply understand the bond we share with our pets, this conversation is ultimately about something much bigger than cancer.

It's about how we choose to show up for the people—and animals—we love.

Thank you for celebrating Badger's journey with us.

As always...

Have Faith & Take Action.

But while the name may be new, the experience isn't.

For years, women have struggled with cravings, emotional eating, constant thoughts about food, and feeling like they're lacking willpower. In this episode, Janell explores why food noise may not actually be about food at all.

You'll learn how under-fueling, blood sugar imbalances, nervous system dysregulation, stress, sleep, highly processed foods, and emotional patterns can all contribute to what we call food noise—and why understanding the message behind the symptom is often more powerful than trying to silence it.

Instead of asking, "How do I stop thinking about food?" Janell invites you to ask a different question:

"What might my body be trying to tell me?"

If you've ever felt stuck in a cycle of cravings or emotional eating, this episode will help you approach your body with more curiosity, compassion, and understanding.

In This Episode

• What food noise actually is
• Physical hunger vs. psychological hunger
• Why under-eating often increases cravings
• The connection between blood sugar and food thoughts
• How the nervous system influences emotional eating
• Why sleep and circadian rhythm matter
• The role of hyper-palatable foods
• A balanced conversation about GLP-1 medications
• Why food noise is information—not failure

Resources Mentioned

🌿 Hormone Clarity Quiz
https://www.thetransformationlife.com/hormonequiz

🌿 Functional Testing
https://www.thetransformationlife.com/functional-testing

🌿 Complimentary Health Clarity Call
https://www.thetransformationlife.com/schedule/health-clarity-call

If this episode encouraged you, please follow the show, leave a review, and share it with someone who could benefit from a new perspective on food and their body.

As always...

Have Faith & Take Action.

In this special episode of The Transformation Show, Janell sits down with somatic practitioner Meggie Martin for a conversation about the healing journey that transformed her health, relationships, and ultimately the work she does today.

After years of chronic stress, digestive issues, emotional eating, burnout, and feeling disconnected from her body, Meggie discovered that the missing piece wasn't another nutrition plan—it was learning how to work with her nervous system instead of against it.

Together, Janell and Meggie explore:

• Why your body communicates through sensation
• The connection between chronic stress and physical symptoms
• How emotional eating often becomes a nervous system coping strategy
• Why nervous system healing isn't just about calming down
• Internal Family Systems (IFS) and understanding the different "parts" of ourselves
• How healing transformed Meggie's marriage, parenting, and relationship with herself
• Why awareness—not perfection—is often the beginning of lasting change

If you've been following the recent episodes of The Transformation Show, this conversation beautifully expands on the themes of nervous system regulation, somatic healing, and learning to trust your body's signals.

Ready to experience this work for yourself?

Join Janell and Meggie for Regulate Her, a one-day immersive women's nervous system retreat focused on helping you reconnect with your body and create a foundation of safety for healing.

Learn more:
https://www.thetransformationlife.com/regulate-her

If this episode resonated with you, please follow the show, leave a review, and share it with someone who needs the reminder that healing isn't about trying harder—it begins by feeling safe enough to listen.

As always...

Have Faith & Take Action.

The nervous system.

When Janell was struggling with hormone imbalances, burnout, and adrenal dysfunction, she was unknowingly supporting her nervous system through nourishment, yoga, blood sugar balance, and slowing down.

When she was healing her gut, she discovered that true gut healing requires nervous system support.

When she began studying mind-body medicine, she started understanding how symptoms are connected not only to physical health, but also to stress, emotional experiences, and a sense of safety.

All of those experiences eventually led her to somatic healing.

In this deeply personal episode, Janell shares the question that changed everything:

"What makes you feel safe?"

It's a question she realized she couldn't answer.

Inside this conversation, you'll learn:

• What nervous system healing actually means
• Why safety and comfort are not the same thing
• How survival can become your normal
• Why many women struggle to stay connected to themselves
• The role nervous system regulation plays in healing hormones, gut health, metabolism, and energy
• What somatics is and how it helps you reconnect with your body
• Why healing is about relationship, not self-fixing
• How building capacity changes everything

This episode is a powerful reminder that healing isn't just physical.

It's emotional.
It's neurological.
It's energetic.
It's relational.

And sometimes the deepest healing begins when we stop asking, "How do I fix myself?" and start asking, "How do I build a relationship with myself?"

Resources Mentioned:

Somatic Reset Session:
https://www.thetransformationlife.com/somatic-healing-session-special

Hormone Clarity Quiz:
https://www.thetransformationlife.com/hormonequiz

Previous Episodes Mentioned:

Knowing Your Nervous System (Part 1 & 2)

As always, thank you for being here.

Have Faith & Take Action.

What if your body wasn't betraying you—but adapting for you?

In this episode, Janell shares a perspective that fundamentally changed the way she understands healing, symptoms, and the body's incredible ability to adapt.

After years of helping women improve their hormones, gut health, metabolism, and energy levels, she began noticing a pattern: some symptoms would improve, yet certain challenges continued returning. That realization led her to explore mind-body medicine, German New Medicine, nervous system healing, and somatic work.

Janell explains the foundational concepts that shaped her understanding of the mind-body connection, including how stress, emotional conflict, grief, overwhelm, and perceived threats can influence physical symptoms.

She also shares two personal stories—one involving unexplained knee pain while training for the 29029 Everest challenge, and another involving digestive symptoms that resurfaced during her beloved dog Badger's cancer journey.

This conversation is not about blaming yourself for symptoms or ignoring medical care. It's about becoming more curious, compassionate, and aware of what your body may be communicating.

In this episode, you'll learn:

• The missing piece Janell felt was absent from traditional health approaches
• The core premise behind German New Medicine
• The three criteria that often make experiences stressful to the body
• Why stress becomes biochemical, not just emotional
• How emotions, nervous system patterns, and physical symptoms may be connected
• Why Janell now believes her body has always been working for her, not against her
• How this perspective influences her work with clients today

If you've ever wondered whether your symptoms might be telling a deeper story, this episode offers a thoughtful and grounded place to begin.

🌿 Interested in exploring this work more deeply?

Janell is currently offering Somatic Reset Sessions—private, one-on-one sessions designed to help you identify nervous system patterns, develop deeper body awareness, and explore what your symptoms may be communicating.

Learn more:
https://www.thetransformationlife.com/somatic-healing-session-special

Thank you for listening to The Transformation Show.

And as always...

Have Faith & Take Action.

In this episode, Janell shares the deeply personal story of how a severe skin rash became the catalyst for one of the most important health journeys of her life.

Looking back, she can now see that the signs were there long before the rash appeared. An emergency appendectomy, multiple rounds of antibiotics, pneumonia, grief, chronic stress, burnout, and years of pushing through had gradually created the perfect storm.

What she didn't realize at the time was that her body wasn't working against her.

It was trying to communicate.

In this conversation, Janell explores:

• Why symptoms are communication, not punishment
• The connection between gut health and skin conditions
• How stress, trauma, and depletion impact healing
• Why digestive symptoms aren't required for gut dysfunction
• The relationship between gut health, hormones, immunity, and the nervous system
• How her healing journey ultimately led to the work she does today

This episode is a powerful reminder that healing often begins when we stop fighting our body and start listening to what it's trying to tell us.

Resources Mentioned:

Gut Health Checklist:
https://www.thetransformationlife.com/gut-health-checklist

Gut Clarity Call:
https://www.thetransformationlife.com/gut-thrive-in-5

Hormone Clarity Quiz:
https://www.thetransformationlife.com/hormonequiz

If you've ever felt like your symptoms don't make sense, this episode will help you see them through a very different lens.

Thank you for listening. If this episode resonates with you, please follow the show, leave a review, and share it with someone who needs the reminder that their body is not working against them.

In this personal episode, Janell shares the doctor's appointment that became a turning point in her life and ultimately shaped the work she does today.

At 28 years old, she was exhausted, struggling with weight loss resistance, experiencing low libido, relying on daily naps, and finding it increasingly difficult to keep up with the demands of life. After sharing these concerns with her doctor and having her thyroid tested, she received a response that many women know all too well:

"Your labs are normal."

That conversation led Janell to explore functional testing, root-cause health, nervous system support, hormone balance, and a completely different way of understanding the body's signals.

In this episode, you'll learn:

• Why symptoms are often communication, not dysfunction
• The difference between normal lab ranges and optimal health
• The limitations of conventional thyroid testing
• How functional testing provided validation and clarity
• The impact stress and adrenal dysfunction had on Janell's health
• What she wishes she had known about birth control and hormone health
• How yoga became part of her healing journey
• Why feeling seen and validated matters so much in the healing process

This episode is also the beginning of a deeper series sharing Janell's personal health journey and the experiences that ultimately led her to become a Functional Health Practitioner.

Next Steps

Functional Testing
Explore the functional testing options Janell discusses in this episode:
https://www.thetransformationlife.com/functional-testing

Health Clarity Call
Schedule a complimentary Health Clarity Call:
https://www.thetransformationlife.com/schedule/health-clarity-call

Hormone Clarity Quiz
Take the Hormone Clarity Quiz:
https://www.thetransformationlife.com/hormonequiz

If you've ever felt dismissed, confused, or frustrated by your symptoms, this conversation is a reminder that your body isn't betraying you.

It's communicating with you.

And sometimes healing begins with simply deciding to listen.

Thank you for being here.

And as always, Have Faith & Take Action.

In this conversation, Janell Yule explores the deeper mindset patterns that quietly drive inconsistency, perfectionism, overwhelm, and self-sabotage — especially for women navigating stress, hormonal shifts, and nervous system dysregulation.

This isn’t about lacking discipline.

It’s about understanding the beliefs underneath the behaviors.

Inside this episode:

• The Five Primary Drivers framework
• Why perfectionism creates inconsistency
• The nervous system’s role in familiar patterns
• Why simple health practices are often overlooked
• How self-worth impacts your ability to stay consistent
• The mindset shifts that support sustainable transformation

Janell also references two foundational episodes from Season 1 that expand on these patterns:
• Episode #51 — The 5 Primary Drivers
• Episode #233 — 3 Ways to Feel Enough

This episode is an invitation to stop asking:
“What’s wrong with me?”
…and start asking:
“What belief is driving this pattern?”

Because awareness changes everything.

Thank you for being here — and as always:
Have Faith & Take Action.

A new plan. A different supplement. Another protocol. Something that will finally work.

In this episode, Janell Yule explores the cycle so many women get stuck in — constantly searching for the next solution while feeling more overwhelmed, disconnected, and exhausted.

This conversation is a reminder that transformation doesn’t usually come from doing more. It often comes from returning to the foundations your body has been asking for all along.

You’ll learn:

• Why overwhelm creates the urge to constantly “fix” yourself
• How health culture keeps women chasing more
• Why consistency matters more than intensity
• The role of nervous system safety in healing
• Simple foundational practices that support energy, hormones, digestion, metabolism, and emotional well-being

This episode is grounding, practical, and deeply encouraging for women who feel like nothing is working anymore.

Mentioned in this episode:
Metabolic Jumpstart
https://www.thetransformationlife.com/metabolic-jumpstart

Hormone Clarity Quiz
https://www.thetransformationlife.com/hormonequiz

As always… Have Faith & Take Action.

But what if guilt is actually the thing quietly keeping you stuck?

In this episode, Janell Yule explores the connection between guilt, unexpressed anger, nervous system dysregulation, and women’s health patterns in midlife.

This conversation unpacks how guilt can drive:
• Overdoing
• Burnout
• Emotional eating
• Inconsistency
• People-pleasing
• Exhaustion
• Starting over repeatedly

You’ll learn why many women suppress anger, how those emotions can show up physically in the body, and why symptoms like poor sleep, digestive issues, tension, fatigue, and overwhelm are often connected to emotional patterns that were never safe to express.

Janell also explores:
• Guilt vs shame
• The nervous system connection to people-pleasing
• Chinese medicine perspectives on anger & the liver
• Why some women wake between 1–3am
• Somatic tools to begin processing emotions safely
• Why awareness is the first step toward change

This episode is compassionate, grounding, and deeply validating for women who are tired of feeling like they’re the problem.

✨ Somatic Reset Session
https://www.thetransformationlife.com/somatic-healing-session-special

✨ Connect with Janell
Instagram: https://instagram.com/thetransformationlife

you’re not imagining it.

Your schedule shifts.
Life gets fuller.
And the routines that once felt manageable… start to slip.

In this episode, Janell breaks down the pattern behind why so many women feel “off track” during seasonal transitions—and why this has nothing to do with discipline.

You’ll learn how increased life demands impact your nervous system, why all-or-nothing thinking keeps you stuck, and how to create a more sustainable version of consistency.

This conversation shifts the focus from perfection…
to self-trust.

Because consistency isn’t about doing everything right.

It’s about coming back.

In This Episode:

• Why consistency feels harder during certain seasons
• How life load impacts your capacity
• The hidden cost of all-or-nothing thinking
• What “falling off track” actually means
• How to identify your personal minimums
• A more sustainable way to stay consistent

Next Step

If this resonates, start by simplifying.

And if you want clarity on what your body needs right now:

Take the Hormone Quiz:
https://www.thetransformationlife.com/hormonequiz

Or learn more about the Metabolic Jumpstart:
https://www.thetransformationlife.com/metabolic-jumpstart

Closing Thought

You don’t need a new plan.

You just need a different way of coming back.

…and you still end up back in the same place…

this episode will help you understand why.

Because it’s not that you’re not committed.
And it’s not that you lack discipline.

It usually means something important has been missed.

In this episode, Janell breaks down why nothing seems to stick—and how doing more is often adding stress to a system that actually needs less.

You’ll learn how capacity, consistency, nervous system regulation, and foundational habits all influence whether your body can respond to what you’re doing.

This conversation moves you out of self-blame…
and into understanding.

Because your body isn’t failing you.
It’s responding to what it perceives.

In This Episode:

• Why “doing more” can keep you stuck
• The 3 patterns that disrupt consistency
• How stress and overwhelm affect your results
• Why your body needs safety before change
• What it means to build a foundation that actually works

Next Step

If this resonates, start by simplifying.

And if you want guidance on where your body is right now:

Take the Hormone Quiz:
https://www.thetransformationlife.com/hormonequiz

Or learn more about the Hormone Reset:
https://www.thetransformationlife.com/hormonereset

Closing Thought

It’s not that nothing works.

It’s that your body hasn’t been given the right conditions…
yet.

If your energy is lower, your weight isn’t responding, and things that used to work no longer do… this may be a signaling issue, not a failure.

In this episode, Janell explains how your thyroid regulates metabolism, why many women are told everything looks “normal” while still feeling off, and how stress, gut health, and environment all influence energy and weight.

This conversation helps you move out of frustration and into understanding—so you can start supporting your body in a way that actually works.

In This Episode, You’ll Learn:

• Why metabolism changes in midlife aren’t just about age
• How the thyroid regulates energy and weight
• Why TSH alone doesn’t tell the full story
• The importance of T4 to T3 conversion
• How stress and gut health impact metabolism
• Why symptoms can persist even with medication

Next Step:

If this conversation is resonating and you’re starting to see that your metabolism might be responding to something deeper… there are two simple ways to move forward.

If you’re not quite sure what your body is doing yet, start with the Hormone Clarity Quiz:
https://www.thetransformationlife.com/hormonequiz
It will help you identify which pattern your body is primarily running right now.

And if you’re ready to begin supporting your metabolism in a more structured way, the Metabolic Jumpstart walks you through how to stabilize blood sugar, support your nervous system, and rebuild energy step by step:
https://www.thetransformationlife.com/metabolic-jumpstart

Because this isn’t about doing more…
it’s about doing what your body actually needs.

In this episode, Janell Yule explores the role of the adrenal glands and how your body adapts to stress over time—especially during midlife.

Because what often gets labeled as hormones… fatigue… or even burnout… may actually be rooted in how your nervous system and stress response have been functioning for years.

You’ll learn why your body may not be restoring energy the way you expect, why standard testing often misses this, and how to begin supporting your system in a more sustainable way.

In This Episode You’ll Learn:

• Why your energy may not improve—even with healthy habits
• How adrenal function impacts hormones, sleep, and resilience
• Why “normal” lab results don’t always reflect how you feel
• The connection between stress, cortisol, and hormone balance
• How your body prioritizes survival over optimization
• Simple ways to begin supporting your energy again

Resources Mentioned:

Episode 174 (Season 1): Knowing Your Nervous System – Part 1
Episode 175 (Season 1): Knowing Your Nervous System – Part 2

If this episode resonated, make sure you’re following the show so we can continue connecting these patterns together.

And if you’re comfortable—what has your energy been trying to tell you lately?

And for many women, that quickly turns into self-blame.

In this episode, Janell Yule walks through what she calls full-system overload — a pattern where multiple systems in the body become dysregulated at the same time.

This isn’t random. And it’s not a lack of discipline.

It’s often the result of years of accumulated stress, dietary patterns, over-exercising, life events, gut disruption, and hormonal shifts. Over time, the body can move into a state of protection — prioritizing survival over optimization.

You’ll learn how this pattern shows up, why quick fixes often don’t work, and how to begin shifting your approach in a way that supports your body instead of pushing against it.

In This Episode You’ll Learn:

• Why feeling like “everything is off” is a real physiological pattern
• How multiple systems (hormones, gut, nervous system, metabolism) become dysregulated together
• The cycle of fatigue, crashes, poor sleep, and overwhelm
• Why adding more solutions can sometimes make things worse
• How to move from self-blame to understanding your body
• Simple first steps to begin calming the system

Next Step:

Take the Hormone Clarity Quiz:
https://www.thetransformationlife.com/hormone-quiz

If this episode resonated, make sure you’re following the show so we can continue untangling these patterns together.

And if you feel comfortable — what has this season of your health been teaching you?

If you’ve been doing everything right — eating well, exercising, staying consistent — and your body still isn’t responding, this can feel incredibly frustrating.

In this episode, Janell breaks down leptin resistance, a metabolic signaling pattern that often sits underneath stubborn weight, low energy, and hormone disruption.

Leptin is a hormone that helps your brain understand how much energy your body has available. When that signal is clear, your body can regulate hunger, use energy efficiently, and maintain a stable metabolism. But when leptin signaling is disrupted, your body can shift into protection mode — holding on to weight even when your habits look supportive.

This episode explores how leptin connects with cortisol, insulin, thyroid function, and the nervous system, and why restriction and overtraining can sometimes reinforce the very pattern you’re trying to change.

You’ll learn why this is not a willpower issue, and how your body’s response is often rooted in safety, not failure.

In This Episode You’ll Learn

• Why weight resistance is often a signaling issue, not a discipline problem
• What leptin is and how it regulates metabolism and energy
• How leptin resistance can block fat loss
• The relationship between leptin, cortisol, insulin, and thyroid function
• Why chronic stress and inflammation disrupt metabolic signaling
• How to begin supporting your body instead of pushing against it

If this conversation helped you see your body differently, share it with someone who may need to hear it.

And if you’re ready for more clarity, you can take the Hormone Harmony Quiz here:
👉 https://www.thetransformationlife.com/hormone-quiz

In this episode, Janell breaks down the “wired and tired” pattern and explains how cortisol rhythm disruption can leave you depleted during the day and alert at night. This pattern often reflects how your body is responding to stress, blood sugar fluctuations, and nervous system activation over time.

You’ll learn how cortisol is meant to follow a natural rhythm throughout the day, why that rhythm can become flipped, and how this affects your ability to fall asleep and stay asleep. Janell also explains how blood sugar instability, gut health, and circadian rhythm all influence sleep — and why improving sleep starts long before bedtime.

This conversation helps reframe sleep issues as a physiological pattern rather than something you need to “force” or fix with willpower.

In This Episode You’ll Learn

• Why the “wired and tired” feeling is often a cortisol rhythm issue
• How cortisol should rise and fall throughout the day
• Why waking between 2–4am is common with stress patterns
• How blood sugar fluctuations can disrupt sleep
• Why your morning routine influences your sleep quality
• Practical ways to support your nervous system and improve sleep

Mentioned in This Episode

Hormone Harmony Quiz
https://www.thetransformationlife.com/hormone-quiz

Connect with Janell

Instagram
http://instagram.com/thetransformationlife

Listen to the full show:

Apple Podcasts
https://podcasts.apple.com/us/podcast/the-transformation-show/id1441665376?uo=4

Spotify
https://open.spotify.com/show/3aWZqptF6dne2sZLPbJdkY

Disclaimer

This podcast is for educational purposes only and is not intended to diagnose, treat, or replace personalized medical advice. Always consult with a qualified healthcare provider regarding your individual health needs.

In this episode, Janell explains the cortisol cascade — a stress pattern that develops when the nervous system stays in a prolonged fight-or-flight state. Over time, chronic stress can disrupt the HPA axis, alter hormone signaling, destabilize blood sugar, and affect the hormones that support emotional regulation and restorative sleep.

Many women notice that they feel more reactive than they used to. Small things trigger irritation. Emotional bandwidth feels narrower. Energy fluctuates throughout the day. These experiences are often misunderstood as mood issues, when in reality they can be rooted in chronic stress physiology.

Janell walks through how cortisol interacts with progesterone, why the body prioritizes survival over hormone balance during prolonged stress, and how modern life continuously activates the stress response in ways our nervous systems were never designed to handle.

This conversation helps reframe mood swings through a physiological lens so women can begin understanding the patterns behind what they are experiencing.

In This Episode You'll Learn

• What the HPA axis is and why it plays a central role in stress and hormone regulation
• Why chronic stress can create mood swings, irritability, and emotional reactivity
• The difference between high cortisol and low cortisol patterns
• How the body shifts hormone production during prolonged stress
• Why cortisol can contribute to progesterone imbalance in midlife
• How stress and blood sugar instability reinforce each other
• Simple daily shifts that help regulate the nervous system and support healthier cortisol rhythms

Mentioned in This Episode

Take the Hormone Clarity Quiz to better understand which physiological pattern may be affecting your energy, mood, and hormones right now.

Connect with Janell

Instagram
http://instagram.com/thetransformationlife

Listen to the full show:

Apple Podcasts
https://podcasts.apple.com/us/podcast/the-transformation-show/id1441665376?uo=4

Spotify
https://open.spotify.com/show/3aWZqptF6dne2sZLPbJdkY

If you wake up tired, crash in the afternoon, and rely on caffeine just to keep going, this may not be a motivation issue. It may be a physiological pattern your body has been running for years.

In this episode, Janell breaks down the blood sugar instability pattern that quietly drives fatigue, hormone disruption, anxiety, and the feeling of constantly trying to keep up with your day. Many high-achieving women override hunger signals, skip meals, or rely on caffeine to push through work and responsibilities. Over time, those habits can create a metabolic rhythm that affects energy, sleep, and hormone balance.

You’ll learn how blood sugar regulation connects with cortisol, insulin, and progesterone, and why this pattern is about much more than food choices alone. When blood sugar becomes unstable, it can impact ovulation, nervous system regulation, inflammation, and the hormones that support calm, restorative sleep.

This conversation expands the lens beyond diet culture and restriction. Instead of pushing harder, Janell explains how understanding your body’s patterns can help you rebuild energy and stability in a sustainable way.

In This Episode You’ll Learn

• Why the afternoon energy crash is often a blood sugar pattern, not a discipline problem
• How cortisol, insulin, and glucose interact to influence your energy throughout the day
• Why blood sugar instability can suppress progesterone and worsen hormone symptoms
• The connection between inflammation, insulin resistance, and metabolic stress
• Why skipping meals or relying on caffeine can disrupt long-term metabolic balance
• Simple shifts that support stable energy and hormone health

Common Questions This Episode Answers

Why do I wake up tired even after a full night of sleep?

Why do I crash every afternoon around the same time?

Can blood sugar instability affect hormones like progesterone?

Why does caffeine sometimes suppress hunger in the morning?

What labs can help identify blood sugar or metabolic imbalance?

Mentioned in This Episode

Hormone Harmony Quiz
https://www.thetransformationlife.com/hormone-quiz

Connect With Janell

Website
https://www.thetransformationlife.com

Instagram
http://instagram.com/thetransformationlife

Listen to The Transformation Show

Apple Podcasts
https://podcasts.apple.com/us/podcast/the-transformation-show/id1441665376?uo=4

Spotify
https://open.spotify.com/show/3aWZqptF6dne2sZLPbJdkY

Disclaimer

This podcast is for educational purposes only and is not intended to diagnose, treat, or replace personalized medical advice. Always consult with a qualified healthcare provider regarding your individual health needs.

In this personal episode of The Transformation Show, Janell shares what she has been shedding at 44 and what is emerging in its place. This is not a conversation about productivity or reinvention. It is about identity, nervous system healing, and the courage to release patterns that once felt necessary.

Janell opens up about self-criticism, perfectionism, shame, and the belief that everything meaningful had to be hard. She reflects on how overachievement can quietly grow from fear, how self-abandonment disguises itself as discipline, and how learning to receive support can feel unfamiliar at first.

This episode explores what it means to evolve instead of striving. To move from pressure to compassion. To ask a different question: What if it gets to be easy?

Transformation, as Janell shares, is not about becoming someone new. It is about shedding what was rooted in fear so something more grounded and authentic can emerge.

In this episode, Janell explores:

• The nervous system roots of perfectionism and self-criticism
• How shame fuels overperformance
• Releasing the belief that you have to do everything alone
• The role of community in emotional healing
• Why ease can feel uncomfortable but deeply regulating
• The shift from “I’m behind” to “I’m evolving”

If you are in a season of transition, questioning old identities or feeling the tension between who you were and who you are becoming, this conversation will feel familiar.

You are not behind. You are evolving.

If you began bioidentical hormone replacement therapy or menopause hormone therapy expecting better sleep, improved mood, weight loss, or relief from symptoms and it did not fully deliver, this episode offers a broader perspective.

In this conversation, Janell Yule explores why hormones do not operate in isolation. They function within the terrain of your body, which includes digestion, detoxification pathways, blood sugar regulation, inflammation levels, and nervous system state. When those systems are under stress or depleted, adding hormones may only provide partial relief.

Janell shares her personal experience with testosterone therapy and explains why supportive systems matter just as much as the hormones themselves. She walks through how the gut and liver metabolize hormones, how blood sugar instability and inflammation influence fat loss resistance, and how cortisol and nervous system patterns shape hormone utilization.

This episode is not about dismissing hormone therapy. It is about recalibrating expectations and restoring clarity. If hormone therapy helped a little but did not fix everything, nothing has gone wrong. It may simply mean there is foundational support missing underneath it.

In this episode, Janell explores:

• Why hormone therapy can help but may not solve every symptom
• The difference between BHRT and MHRT
• Why hormones require supportive systems to work effectively
• How gut health and detox pathways influence hormone metabolism
• The role of blood sugar balance, insulin, and leptin
• How cortisol and nervous system regulation impact hormone use
• Practical ways to begin supporting your terrain this week

If you have felt discouraged or confused by your response to hormone therapy, this conversation will help you zoom out and understand the bigger picture.

Health Disclaimer:
This podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding your personal health concerns.

Hormonal transitions in midlife are real. At the same time, they are rarely the only factor influencing symptoms like weight resistance, fatigue, digestive issues, mood changes, or feeling disconnected from your body. When everything gets labeled as perimenopause, important context can be missed.

In this conversation, Janell Yule explores why so many women feel dismissed during this season of life and how focusing solely on hormones can prevent deeper understanding. She explains how the gut, nervous system, stress load, blood sugar regulation, and long-term depletion all interact with hormones and shape how the body adapts.

This episode is not about denying perimenopause or minimizing hormonal shifts. It is about restoring clarity and personal power by recognizing patterns instead of chasing labels. When the full picture is considered, the body’s symptoms often make a lot more sense.

In this episode, Janell explores:

• Why “it’s all perimenopause” is an incomplete explanation
• How age-based narratives can limit meaningful support
• The relationship between hormones, gut health, stress, and blood sugar
• What health debt is and how it accumulates over time
• Why inflammation and depletion can mimic perimenopausal symptoms
• The importance of pattern recognition over diagnosis alone
• When deeper testing can provide insight and clarity

If you have ever felt brushed off or unheard when talking about your symptoms, this episode offers a more compassionate and comprehensive perspective.

Health Disclaimer:
This podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding your personal health concerns.

In this episode of The Transformation Show, Janell Yule explains why metabolic slowdown is often a protective response rather than damage. Instead of blaming age or lack of discipline, this conversation helps you understand how stress, digestion, nourishment, and safety signals shape how your body uses energy.

Janell breaks down common myths around metabolism and walks through the physiology in a way that is clear and non-overwhelming. You will learn how the adrenals, thyroid, liver, and gut work together and why chronic stress and restriction can disrupt that communication.

In this episode, you will learn:
• Why metabolism does not suddenly stop after 35
• How cortisol and chronic stress affect metabolic output
• The connection between gut health, inflammation, and metabolism
• Why T4 to T3 conversion matters
• What Reverse T3 signals in the body
• Why undernourishing sends threat signals
• How consistent nourishment and rhythm support metabolic safety

This episode is for anyone who wants to stop fighting their body and start understanding it.

Follow the podcast so you do not miss future episodes.
And if you have ever believed your metabolism was broken, reflect on where that belief started as you listen.

In this episode of The Transformation Show, Janell Yule unpacks a pattern she sees constantly with high-achieving women. When the body stops responding, the instinct is to double down. More control. More restriction. More effort.

But the body does not always respond to more. Often, it responds to safety.

This Coaching Perspective episode explores why effort-based strategies can keep the nervous system, metabolism, and hormones locked in protection. Janell explains how stress load, perfectionism, and control create shutdown, loss of energy, and the familiar feeling of being stuck even when you are doing everything “right.”

Inside this episode:
• Why doing more can signal threat to the body
• How discipline becomes tied to worth instead of self-trust
• What cortisol and leptin have to do with feeling stuck
• Why normal labs do not always tell the full story
• How to shift from “What should I do?” to “What does my body need?”

If you have felt frustrated, exhausted, or confused by your body’s response, this episode offers clarity and reassurance.

Follow the podcast so you do not miss future conversations.
And if this episode resonates, share it with someone who needs permission to slow down.

In this Coaching Perspective episode of The Transformation Show, Janell Yule explores why so many women struggle to sustain momentum and why the problem is not discipline, motivation, or willpower.

What most people call motivation is often a stress response. It works for a short time, then the body moves into protection mode. The result is burnout, frustration, and the familiar all-or-nothing cycle.

In this episode, Janell breaks down:
• The burnout loop that shows up every January
• How perfectionism and productivity-driven identity fuel exhaustion
• What is actually happening in your nervous system
• Why momentum requires safety, pacing, and rhythm
• Practical ways to build consistency by doing less, better

This conversation will help you shift from force-based action to regulated action so change feels sustainable instead of overwhelming.

Follow the show so you do not miss future episodes.
And if this resonated, share it with someone who needs a gentler way forward.

Sugar cravings are often treated like a discipline problem, but most of the time they’re driven by physiology. Gut imbalance, blood sugar swings, cortisol patterns, and nervous system stress all play a role.

In this episode, Janell Yule breaks down the three most common drivers behind sugar cravings and how to tell which one may be affecting you.

You’ll learn:

• why cravings are not a personal failure

• how gut health influences blood sugar and appetite

• the role of hormones and stress in craving cycles

• how the nervous system signals safety through food

• simple ways to respond to cravings with support instead of restriction

This episode is especially helpful for women who feel stuck in craving cycles and want to work with their biology, not against it.

New episodes of The Transformation Show are released weekly. Listen on your favorite podcast app or watch on YouTube at www.YouTube.com/@JanellYuleOfficial

January often comes with pressure to “start strong,” fix what you think you messed up, and push your body back into discipline. But if you’re feeling tired, bloated, unmotivated, or craving sugar, your body isn’t failing — it’s communicating.

In this episode, Janell Yule explains what’s actually happening inside your gut, hormones, and nervous system after the holidays, and how to support your body in a way that feels safe, grounded, and sustainable.

You’ll learn:

• why post-holiday fatigue and cravings are physiological, not personal failures

• how stress and pressure impact your nervous system

• what it really means to reset from a place of safety

• simple stabilizing habits you can start this week

This episode is especially for high-achieving women who are tired of shame-based resets and want to work with their body instead of against it.

New episodes of The Transformation Show are released weekly. Listen on your favorite podcast app or watch on YouTube at www.YouTube.com/@JanellYuleOfficial

Transcript

• [1:22] Why we don’t believe in New Year’s resolutions
• [4:45] Evaluate your previous year
• [7:32] What were the lessons or opportunities you learned over the past year
• [8:45] What are your limiting beliefs?
• [11:20] Behavior goals vs. outcome goals
• [17:23] Designing your future
• [22:06] Why you should write down your goals
• [30:13] Know your why
• [34:02] Break your goal down

Before you can set new goals for the year it's important to reflect and think about the goals that you achieved and didn’t achieve in the past. First, think about which goals you didn’t achieve. Why didn’t you achieve them? Is it because they were no longer relevant or were there specific reasons that you didn’t accomplish them? Once you think about what went well and what didn’t then you can learn from those lessons. After you reflect on the past year you can let go of it and move forward.

After reflecting upon your past goals you can think about your belief system. Where does your belief system fit in your ups and downs? Your limiting beliefs can hold you back and affect how you make decisions. We don’t think things are even possible when we have beliefs holding us back. Limiting beliefs can filter your goals. What areas of your life have limiting beliefs holding you back? Learn how to turn your limiting beliefs into opportunities.

There is a difference between outcome goals and behavior goals. Outcome goals tend to be the ones that most people set. They are often arbitrary and we have little control over them. Often people set weight loss goals based on a number of pounds they want to lose. Behavior goals bring the power back to you. They make intentions the focus rather than numbers. Are you looking to gain more control over your goals? Tracking progress of your behavior is a great way to take control of your goals. Listen to more goal setting tips on this episode of The Transformation Show.

People who write their goals down have a higher chance of achieving them. You can even go further and carry them with you or make them ever present in your life. If you publicly announce your goals you will even be more apt to succeed in your goals. Here are 5 reasons why you should write your goals down.

1. Writing down your goals forces you to clarify them. Clarity brings about specific and actionable steps.
2. Writing down your goals motivates you to take action. You can’t move forward without taking action first.
3. Writing down your goals helps you overcome resistance. Your limiting beliefs are often pushing back against you. Writing down your goals helps you push away your limiting beliefs and move past them.
4. Writing down your goals filters other opportunities. This can lead to the butterfly effect. Small changes in your life can lead to large ones that have an impact in all areas of your life.
5. Writing down your goals enables you to see and celebrate your progress. Celebrating your progress changes your energy and gives you better clarity. Seeing your small steps toward your goal helps to move you forward.

• TOOL- Cultivate What Matters Power Sheets
• BOOK - Think and Grow Rich by Napoleon Hill

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

• [2:12] Favorites from faith
• [10:36] How have we transformed our relationship
• [20:16] Our house has been a fun transformation for us
• [22:44] Consistency has been key
• [25:09] Travel is our fun
• [28:37] Investment reading
• [32:36] Accomplishments

I love using Audible to listen to audiobooks. I can listen to books anywhere and anytime, plus it makes commutes and road trips more fun. Some of my favorites this year were Girl, Wash Your Face, This Messy Magnificent Life, and Women, Food, and God. Although some were written with women in mind they apply to everyone. Justin’s favorites were a bit more sciencey - he enjoyed reading Peak Performance, The Leading Brain, and Willpower Doesn’t Work. Check out the links in the resources section. What were your favorite faith and personal development books this year?

We believe in using couples therapy as a preventative measure. Since we have coaches for many other areas of our lives, why wouldn’t we want a coach to help us make the most of our relationship? Another thing that has really helped us reach our relationship goals was a couples connection course that we took. The course helped us set goals by encouraging us to write them down and share them. It is so important, even with busy lives, to take time to step back and put our goals and dreams down on paper. This helps to gain clarity and really get intentional about goal setting. Do you set relationship goals with your partner?

Everyone thinks that fitness goals have to be a big deal. But sometimes we enter into a season of life where just maintaining consistency can be the goal. With a big move under our belts this year, staying consistent in my workout schedule was a real commitment. Justin didn’t partake in an enormous exercise program either. But he made a goal to better his push-ups and he accomplished it. Sticking with an exercise plan can be a real accomplishment full of ups and downs. Achieving goals is rarely a linear progression.

There are plenty of things that we didn’t accomplish during 2018, but rather than dwell on them, we choose to celebrate what we did accomplish. We celebrate moving into a new house and making it a home. I started a new regimen to take care of my skin. And Justin began consulting, as well as a new venture with Pat Rigsby, and we started this podcast! How are you celebrating what you have accomplished this past year? Listen to this episode of The Transformation Show to hear our favorites from faith, family, fitness, fun, and finance from 2018.

• BOOK - Girl, Wash Your Face by Rachel Hollis
• BOOK - As a Man Thinketh by James Allen
• BOOK - Gifts of Imperfection by Brene Brown
• BOOK - This Messy, Magnificent Life by Geneen Roth
• BOOK - Women, Food, and God by Geneen Roth
• BOOK - Peak Performance by  Alan Sullivan
• BOOK - The Leading Brain by Frederike Fabritius
• BOOK - Willpower Doesn’t Work by Benjamin Hardy
• Rise Podcast with Rachel Hollis
• The Lively Show Podcast
• BOOK - The Great Alone Kristin Hannah
• BOOK - Mean Streak by Sandra Brown
• BOOK - Sigma Series by James Rollins
• BOOK - Origin by Dan Brown

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

• [8:02] Welcome Pat Rigsby
• [9:15] Pat discusses his beginnings
• [15:35] How did he take the disadvantages and turn them into advantages?
• [23:41] He didn’t know where to go next after he left coaching
• [27:32] How did he grow his fitness business so huge?
• [38:50] Did he always know when to make the next transformation?
• [46:34] As he made his next transformation what were his fears?
• [53:54] He announced a new endeavor
• [56:18] What is his favorite thing he does now?
• [57:50] The rapid-fire questions

From the beginning of his career, Pat realized that he would have to either be better than everyone else or learn how to solve problems differently. As the youngest college baseball coach in the league, he knew he wasn’t going to be the best coach, so he would have to take a new approach to solve problems. Pat discovered that he was a natural at solving problems creatively. He took the obstacles that he faced and turned them into opportunities. How can you turn your disadvantages into advantages? Find out by listening to this episode of The Transformation Show.

After Pat’s coaching career ended unexpectedly he got a job in the fitness industry. Once again he was faced with problems and learned how to solve them creatively. Since Pat had never had any experience in sales he was faced with a disadvantage. But he turned his disadvantage into an advantage by doing things differently than everyone else. Selling and marketing turned into his strengths along with developing teams. As Pat’s success grew he was offered many different kinds of opportunities. He turned success into more success. Have you found that your success begets more success?

Oftentimes when we are undergoing a transformation we feel that true happiness is just around the corner. We feel that when we reach our goal we will be truly happy. Pat has discovered that with all his success, that the goals we reach are just small milestones. Goals are a great way to get started on transformation, but the true joy is in the journey. If the journey is not making you happy, then perhaps you are on the wrong journey. Make the journey one that you enjoy, because although reaching the goal is fun, it is short-lived. Is there joy in your transformation journey?

Even though Pat was working for himself he realized that he wasn’t happy. He was working all the time and didn’t have a chance to enjoy his family. He realized that he needed to choose his own happiness over his business. He knew he had to do things differently. Pat believed in himself and was able to draw confidence from his prior successes, but he was unsure of the next step. How could he create a business that he could enjoy? Pat didn’t want to teach his children that professional happiness and personal happiness were mutually exclusive. Listen to this episode to hear about Pat Rigsby’s transformation and how he continually turned obstacles into opportunities.

• BOOK - The Wizard of Ads by Roy H. Williams

• PatRigsby.com
• BOOK - The Ideal Business Formula by Pat Rigsby

• http://TheTransformationClub.fitness

In this episode, you’ll hear our mindsets and practices surrounding gratitude, how each of us has done well at it - and the times when we’ve not done so well with it. But in the end, you’re going to hear how the power of gratitude has become a key component of our experience of personal transformation and why we strongly encourage everyone we work with to develop some sort of regular gratitude practice.

• [1:00] Happy Thanksgiving - we’re talking about gratitude in a different sort of way
• [2:14] What does it mean to be “successful” at a practice of gratitude
• [4:31] How gratitude = energy and why it’s easier to be your best with more energy
• [5:47] The hard wiring that prompts us to be in a “negative energy?”
• [9:45] Find very specific things to be grateful for - it matters
• [12:05] Gratitude is not about sugar coating problems
• [16:49] You can change the biological function and structure of your hard wiring
• [23:03] People who express more gratitude experience more emotional motivation
• [25:26] You don’t practice gratitude for the good days, you do it for the bad days
• [27:57] Ideas to empower your gratitude practices

We have an amazing amount of insight into how the human brain works these days through modern brain research. It helps us know better what we’re talking about when we discuss the power of gratitude. One of the amazing things to discover is that if you have a bent toward negativity, it is not your fault. The brain is hard-wired to focus on the negative things in life because it’s tasked with finding a solution to them. It’s when we can’t find a solution or have a history of not being able to find solutions that the negativity can become a destructive pattern that we can’t get out of.

But be encouraged, the research also shows us that the hard-wiring of our brains isn’t set for life. There are specific, powerful things we can do to change the way our brains work on difficult or negative situations, and gratitude is one of them. Listen to learn what the research has revealed and how you can establish your own gratitude practices.

We all have problems in life. Can we agree on that? Nobody has a charmed existence that is free from losses and hardships. But instead of recognizing that fact and moving on to a better place, many of us get stuck focusing on those things, labeling them as “problems” that are holding us back.

Here’s the key thought you need to get: Your problems are not your problems. The way you THINK about your problems is your problem. This is a difficult nuance to communicate, so we encourage you NOT to stop with reading that statement - take the time to invest in yourself and your own ability to overcome the problems in your life by listening to this episode. You’ll discover how to adjust your thinking about your problems, learn to be grateful in the midst of your problems, and experience the transformation that comes as a result.

Take a moment to think of the last time you were extremely happy. What was true of your mindset and your attitude in that experience? There is no doubt that you were thinking about the wonderful qualities of the experience or situation. Your mind was focused on the things you were grateful for, the things you were enjoying. That realization opens the door to this amazing discovery: Gratitude brings a very powerful energy to your life.

That means that even in the darkest situations we can all tap into the power of gratitude to infuse ourselves with the energy we need to deal with what’s happening. We’re not talking about closing our eyes to the reality of what’s going on or sugar coating problems. We’re talking about finding the things in the situation that you can be grateful for, the things that are good in your life right then, in spite of the situation. We encourage you to listen to this episode to find out more.

All of us struggle with motivation. Right? Whether it has to do with eating habits, exercise routines, or even developing and sticking with gratitude practices, motivation to do the things that are good for us comes and goes. But what IF you could influence the amount of motivation you have? Would you be interested?

In this episode we discuss a way that you CAN influence the amount of motivation you have to do the things you really want to do in life - it can happen through the power of gratitude. When you are truly grateful, you create emotional energy and motivation. That gives you the added “boost” needed to get started and keep going when all else fails. And the more you practice gratitude, the more powerful it becomes to your motivation. Listen to learn more about how the power of gratitude is real and can be utilized to fuel your own personal transformation.

• David Bayer: https://www.davidbayer.com/
• Gary V’s video: 400 Trillion to One: https://www.youtube.com/watch?v=JCvqyFd6uxk
• Rachel Hollis:https://thechicsite.com/
• The 5 Minute Journal: https://www.amazon.com/Five-Minute-Journal-Happier-Minutes/dp/0991846206

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

In this episode, we take a look at what it means to have disempowering relationships, in a variety of contexts, and discuss how you can trade them in for empowering ones. Listen to hear how we’ve experienced this decision in our own lives and have seen it play out in the lives of clients over the years.

• [1:10] Relationships have a huge impact on personal transformation
• [3:31] Notice how your relationships fuel or hinder your transformation efforts
• [9:10] Find relationships that can help you stick with your choices
• [12:21] Fear is typically behind the resistance you feel from those close to you
• [19:01] Sometimes the people in your life don’t know how to support your transformation
• [21:51] Questions to ask yourself about the real and virtual relationships in your life
• [24:25] Before you cut people out of your life, add people who will add to your life
• [26:17] Personal advice from Justin and Janell about their relationship choices

Before we go very far into this post, let’s get one thing clear. You should never end relationships that don't support your desire for personal transformation until you fill your life with empowering relationships that can not only take the place of the ones you choose to step away from but can serve you in ways your current relationships can’t. Transformation happens by addition - intentional steps of positive change that set you up for success.

We are eager to communicate what we’ve seen work and what we’ve seen bomb when it comes to making choices about relationships - because we don’t want you to make painful mistakes in this area. Listen to hear how we’ve experienced good relational decisions and how we’ve learned to let go when it’s needed.

Let’s look at the issue of health as an example: If you’ve decided that it’s time for you to make a change in your health, you’ll likely be making changes to your eating and exercise routines. You may be establishing clear guidelines for yourself for the very first time. Who are the people most likely to understand the decision you’ve made and be supportive of you?

ANSWER: Others who have chosen to make the same kind of changes in their lives.

Where will you find those people? You might find them among close friends or family, and if you do, that’s a real plus. But it’s not always the case… in fact, it’s rare. There are reasons for that and we get into some of them on this episode. But for now, realize that you need connection with others who are on your same transformation journey. They may be members of the same club or fitness center you go to. They likely are. Get out of your own way by being friendly, striking up conversations, and taking the initiative to surround yourself with people who can be supportive. Empowering relationships like we’re describing can make all the difference.

Many of us don’t make the changes we need to make because of what the people close to us might think. Will they accept our decision to change? Will they sabotage us because our decision is a threat to them? Will we be able to hold true to our decisions should they be skeptical or unsupportive?

Those questions sound legitimate at first, but at the root of every one of them is this fact: Asking them shows that we’re caring too much about what others think. Life is short. We only get one shot at it. Do you want to live it worrying about the opinions of others, trying to please them instead of creating the kind of life you really need and want? Listen to hear how you can begin making choices that will transform the rest of your life.

For some reason relationships are one of those things in life that feel like they deserve constant attention and focus. But is that true? Don’t misunderstand - relationships are one of the most important things in life, but they don’t all carry the same weight, do they?

One of the points we cover in this episode is that it’s OK to say goodbye to some relationships - and we specifically mean the ones that are counter-productive to the life you want to be living. The kind of transformation you want and need can only happen if the relationships in your life are empowering ones. Listen to learn what we mean - and how to ask yourself the hard questions that help clarify the relationships in your life.

• Jim Rohn: https://www.jimrohn.com/
• Tony Robbins: https://www.tonyrobbins.com/
• Bob Proctor: http://www.proctorgallagherinstitute.com/

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher

• [0:54] Today’s topic: What IS transformation?
• [2:00] Is a transformation physical or appearance related, or something more?
• [4:40] What is non-scale victory?
• [6:09] Why a dragonfly in the logo? It’s for a very specific purpose.
• [9:03] The best version of yourself comes from many places
• [17:36] The graceful movement we can all have - even as we age
• [19:49] Learning to dive more deeply into who you are created to be

There is no doubt that a person who goes from being dramatically overweight to fit has undergone a significant transformation. You might be tempted to think that it’s only in regard to their outward appearance, but you’d be wrong. Anytime you think, “What IS transformation?” don’t miss the fact that behind any dramatic outward change, there is an inner change that happens first. A change of mindset, a change of heart. Listen to learn more as Justin and Janell discuss the definition of transformation that makes the most sense to them and highlight how it begins within.

It may sound funny coming from a guy who’s made his living as a health and fitness coach, but Justin often says that every day there are opportunities to experience “non-scale” victories. What he means is that the scale (weight loss) is not the only way to measure transformational success. Attitudes, feelings, adjustments that seem small but make a big difference over time - all of these and more add up more than you might think. Don’t depend on the scale to tell you how you’re doing at transforming your life. You need to go deeper than that.

Life isn’t static, neither are we as human beings. Changes happen all the time, for the better and for the worse. The goal in pursuing transformation is not to arrive at some place of utopia where all flux and change disappear. The goal is to become the best version of yourself every day, whatever that day may hold. In this conversation, Janell points out that you come into each day with different resources and you face different challenges in that day. The best you can do is the best you can do - and only happens when you bring the best version of yourself for THAT day to the situation. Listen to learn more.

Think about where you are in life right now. You got to this place through a number of experiences, influences, opportunities, and circumstances. It’s normal for that journey to lead us into ways of thinking and behaving that are not aligned with who we truly are - so instead of living out of our true self, we live to please others, to gain approval, or to fit into societal stereotypes. Transformation is the process of “resetting” ourselves, releasing the things that hold us back and embracing who we were meant to be. Janell and Justin address this process in greater depth on this episode, so don’t miss out.

• http://TheTransformationClub.fitness

Janell breaks down simple yet powerful tools to move out of chronic stress mode, including movement, mindset shifts, breathwork, self-care practices, and the key role of exercise, nutrition, and lifestyle habits in nervous system regulation.

If you’ve ever felt stuck in a stress loop, overwhelmed, or exhausted no matter what you do, this episode will help you take actionable steps toward a stronger, healthier, and more resilient body and mind.

✔️ Why so many people get “stuck” in a sympathetic (stress) state—and how to get unstuck. ✔️ The #1 mindset shift that can instantly lower stress and anxiety. ✔️ How movement and exercise can be used to regulate your nervous system—when done correctly. ✔️ Why most people never “close their stress cycle” and how to fix it. ✔️ Practical breathwork techniques that take less than a minute but make a HUGE impact. ✔️ How self-care isn’t just a buzzword—it’s a necessary nervous system reset. ✔️ Which foods, supplements, and lifestyle choices support long-term nervous system health.

Most people view stress as something external (work, finances, relationships, news, etc.), but internal factors like hormone imbalances, gut infections, and blood sugar issues can also keep your body stuck in stress mode.

To begin shifting into a parasympathetic (healing) state, start with these simple mindset shifts: ✅ Separate fact from story – What is actually happening vs. what meaning are you attaching to it? ✅ Reframe stress – Is this challenge happening to you or for you? ✅ Ask better questions – Instead of “Why is this happening to me?” ask “How can I respond in a way that supports me?”

Your thoughts and perceptions control your nervous system—changing your mindset is one of the fastest ways to calm your body and mind.

Your body processes stress physically—so movement is one of the most effective ways to complete the stress cycle and return to a balanced state.

🚶 Simple ways to move stress out of your body: ✔️ Daily movement – Strength training, yoga, walking, or even light stretching can help regulate stress hormones. ✔️ Walking after stressful events – A quick 10-minute walk can close the stress cycle. ✔️ Foam rolling & stretching – Helps release tension stored in your body. ✔️ Massage or bodywork – Loosens tight muscles and shifts you into a relaxed state. ✔️ Physical touch (hugs, snuggling with pets, etc.) – Releases oxytocin, a natural stress reducer.

⚠️ Warning: Too much high-intensity exercise can actually increase stress if your body is already overloaded! Make sure your workouts balance strength training with recovery and self-care.

Breathwork is one of the fastest and most effective ways to shift your nervous system out of stress mode and into a relaxed, healing state.

💨 Try this simple breathwork exercise:

• Inhale for 3-4 seconds.
• Exhale for 6-8 seconds.
• Pause briefly at the top and bottom of each breath.
• Repeat 3-10 times.

Just 60 seconds of focused breathing can reduce cortisol, lower blood pressure, and calm anxiety.

Self-care isn’t just bubble baths and candles—it’s about intentionally shifting into relaxation mode. Try: ✅ A warm bath with Epsom salts & essential oils (Lavender, Cedarwood, Vetiver). ✅ Listening to calming music or nature sounds. ✅ Reading a relaxing book (avoid news & social media before bed!). ✅ Creative activities – Coloring, knitting, crafting, or anything that puts you in a flow state. ✅ Journaling – Get thoughts out of your head and onto paper to reduce mental clutter. ✅ Essential oils – Diffuse or apply calming scents like Lavender, Frankincense, or Chamomile.

What you eat directly impacts your nervous system. Avoid stimulants, processed foods, and inflammatory triggers while focusing on whole, nutrient-dense foods.

Key nutrients for nervous system health: 🥑 Healthy fats – Supports brain and hormone balance. 🥩 Protein – Essential for neurotransmitter production. 🥦 Magnesium-rich foods – Calms the nervous system (leafy greens, nuts, dark chocolate). 🍵 Herbal teas – Chamomile, peppermint, tulsi, or ashwagandha tea can promote relaxation.

Supplements that support nervous system balance: 💊 Magnesium glycinate – Supports relaxation and sleep. 💊 Adaptogens (Ashwagandha, Rhodiola, Holy Basil) – Helps the body adapt to stress. 💊 B Vitamins – Supports energy and nervous system function. 💊 L-Theanine – A natural compound that promotes calmness without drowsiness.

⚠️ Important: Supplements should be used strategically—not as a replacement for lifestyle changes. Work with a functional health practitioner (like Janelle) to determine what’s best for you.

If you’re feeling stuck in chronic stress mode and need personalized guidance on hormone health, gut health, fitness, or mindset, Janelle is currently accepting new clients for one-on-one coaching and functional health testing.

📩 Email: Janell@thetransformationlife.com

💡 Your health is too important to leave on autopilot! Take control today. 🚀

⭐ Leave a Review – Reviews help us reach more people who need this message! 📲 Subscribe & Share – Send this episode to someone who needs it.

Follow Janell on Instagram @janell.yule

✨ Your nervous system holds the key to lasting transformation—start shifting today! 💫

This powerful conversation uncovers why so many people stay stuck in a chronic stress cycle, how it affects muscle loss, weight gain, and inflammation, and how understanding your nervous system is the missing piece to better health, energy, and performance.

Plus, this is just Part 1! Stay tuned for the next episode, where they’ll share practical strategies to regulate your nervous system and create a more balanced, thriving life.

✔️ The two branches of the autonomic nervous system—sympathetic vs. parasympathetic. ✔️ Why chronic stress is keeping you stuck (and making you sick, tired, and inflamed). ✔️ The difference between acute stress (healthy) and chronic stress (harmful). ✔️ The real reason so many people struggle with digestion, hormone imbalances, and weight loss. ✔️ How your psychology (thoughts, meaning, and emotions) affects your nervous system. ✔️ Why muscle loss, low libido, and high blood pressure are linked to chronic stress. ✔️ How your workouts might be making your stress worse—and what to do instead.

The sympathetic nervous system is designed to help you survive acute stress—like running from danger or reacting quickly to an emergency. However, in modern life, many people stay stuck in chronic stress mode, which leads to:

• Muscle breakdown (harder to gain/maintain muscle).
• High blood sugar & insulin resistance (increased risk for weight gain & metabolic disorders).
• Chronic inflammation (linked to nearly every major disease).
• Poor digestion (bloating, gas, constipation, heartburn, nutrient deficiencies).
• Decreased libido and hormone imbalances.
• Mental fatigue, brain fog, and emotional reactivity.

The fight, flight, and freeze responses look different for everyone: ✅ Fight – Seeking out conflict, engaging in arguments (even just mentally), or feeling constantly defensive. ✅ Flight – Always on the go, taking on too much, feeling restless or anxious. ✅ Freeze – Feeling stuck, unable to make decisions, or procrastinating due to fear.

Key insight: Many people unknowingly keep themselves in chronic stress mode by their daily habits, emotional responses, and even the way they approach fitness and nutrition.

The parasympathetic nervous system is where healing, digestion, muscle building, and overall balance happen. This state: ✅ Lowers blood sugar, blood pressure, and inflammation. ✅ Improves digestion—helps you absorb nutrients, regulate gut bacteria, and prevent bloating. ✅ Supports hormone balance—reducing stress on your adrenals, thyroid, and metabolism. ✅ Boosts energy levels and mood—by allowing your body to truly recover. ✅ Increases libido and reproductive health (your body won’t prioritize fertility when under chronic stress). ✅ Helps build muscle and burn fat efficiently (vs. breaking down muscle in stress mode).

Many people are unknowingly sabotaging their results by staying in a constant state of stress, whether it's: ❌ Over-exercising and overdoing high-intensity workouts. ❌ Eating in a stressed-out state (which prevents proper digestion). ❌ Constantly worrying, ruminating, and seeking conflict online or in daily life. ❌ Ignoring sleep, recovery, and stress management.

Your body doesn’t care about burning fat, gaining muscle, or even reproducing if it thinks you’re in danger!

If you’ve been struggling with: ➡️ Low energy & brain fog ➡️ Difficulty losing weight despite “doing everything right” ➡️ Digestive issues (bloating, reflux, IBS, constipation, diarrhea) ➡️ Muscle loss or difficulty building strength ➡️ Hormone imbalances & low libido ➡️ Chronic pain, joint issues, or slow recovery

🚨 It might not be your diet or workout—it might be your nervous system!

Now that you understand how the nervous system works, in the next episode, Justin and Janell will break down specific, science-backed strategies to regulate your nervous system and create a calmer, healthier, and more resilient version of YOU.

Stay tuned for: 🔥 Simple ways to shift from stress mode into rest and recovery. 🔥 Daily habits that naturally improve nervous system resilience. 🔥 How to train smarter (not harder) for better results. 🔥 Nutritional and lifestyle tips for balancing hormones and digestion.

If you’re feeling stuck in chronic stress mode and need personalized guidance on hormone health, gut health, fitness, or mindset, Janell is currently accepting new clients for one-on-one coaching and functional health testing.

📩 Email: Janell@thetransformationlife.com

💡 Your health is too important to leave on autopilot! Take control today. 🚀

⭐ Leave a Review – Reviews help us reach more people who need this message! 📲 Subscribe & Share – Send this episode to someone who needs it.

Follow Janell on Instagram @janell.yule

✨ Transformation starts from within. Shift your state, change your life! 💫

This episode focuses on how you can boost your immune system, not just with supplements, but with whole foods, lifestyle practices, and natural remedies. Janell emphasizes that exposure to viruses and bacteria is inevitable, but how your body responds to those exposures depends largely on the strength of your immune system. By integrating these natural remedies and boosting immune function, you can better protect yourself and feel empowered to take control of your health.

Key Takeaways:

• The Gut-Immune Connection: About 80% of your immune system is housed in your gut, so maintaining good gut health is essential for a strong immune system. Poor gut health can compromise your immune response, making you more susceptible to illness.
• 11 Immune-Boosting Foods: Incorporate foods like garlic, turmeric, citrus fruits, red bell peppers, bone broth, fish, ginger, broccoli, sweet potatoes, spinach, and coconut/MCT oil into your diet for a daily boost to your immune system.
• What to Avoid: Sugar and alcohol are major culprits in weakening your immune system, making it harder for your body to fight off illness. Reducing or eliminating these can improve your immune response and overall health.
• Importance of Sleep & Stress Management: Sleep and stress, though not food items, are critical to immune function. If you’re not sleeping well or managing stress effectively, your immune system suffers. Focus on improving sleep hygiene and finding tools to manage stress.

Practical Tips for Fighting Colds & Flu:

1. Double Up on Nutrients: At the first sign of feeling rundown, increase nutrient-dense foods like soups with sweet potatoes, spinach, and ginger. Janell also recommends doubling up on supplements like multivitamins, vitamin D, and zinc for 7-10 days.
2. Oregano Oil: A powerful antiviral and antimicrobial remedy, oregano oil can help fight off pathogens. Be sure to use it in small doses and not for extended periods.
3. Colloidal Silver: This lesser-known remedy has antimicrobial and antibacterial properties. Janell explains how to use it safely for short-term immune support.
4. Herbal Teas: Teas like ginger, turmeric, echinacea, and "Breathe Easy" provide powerful plant compounds that help fight off illness and support the immune system.
5. Detox Baths & Humidifiers: Using essential oils in detox baths and sleeping with a humidifier can aid recovery by helping your body sweat out toxins and keeping sinuses moist.

Other Natural Remedies:

• Essential Oils: Janell explains how to use protective blends of essential oils both topically and in your home environment to fight off illness.
• Bone Broth: Drink bone broth regularly to support gut health and immune function, as it’s rich in essential nutrients and anti-inflammatory properties.

Next Steps:

• Take action by incorporating these immune-boosting foods and natural remedies into your routine. Be proactive about your health, especially during cold and flu season, to keep your body strong and resilient.

Resources Mentioned:

• Vibe Multivitamin and Coldbuster by Eniva Health
• Kettle & Fire Bone Broth
• Traditional Medicinals Herbal Teas
• Oregano Oil & Colloidal Silver (available at Whole Foods or your local co-op)

Don’t Miss Out: Subscribe to The Transformation Show for more episodes packed with health, wellness, and mindset tips to help you transform your life and health journey.

Key Points Covered:

1. Why Sugar Matters, Especially Now:

   • As the holiday season approaches, sugar consumption typically spikes, along with a rise in illnesses. Janell encourages listeners to consider if “cold and flu season” could more accurately be called “sugar season” due to the increase in sugar-laden celebrations.
   • Sugar consumption, lack of sleep, less sunlight, and seasonal stress all affect immune health.

2. Sugar and the Immune System:

   • Sugar suppresses the immune system, making us more susceptible to illness. With most of our immune system in the gut, sugar's effect on gut health is critical.
   • Refined sugar feeds “bad” bacteria, leading to gut dysbiosis and weight gain resistance. For individuals struggling with weight loss, excess sugar can be a contributing factor.

3. Gut Health and Sugar:

   • The importance of a balanced gut microbiome: ideally, 85% of gut bacteria should be “good” and 15% “bad.” However, for many, this is reversed, contributing to health issues.
   • Sugar promotes “leaky gut,” which can lead to autoimmune conditions such as rheumatoid arthritis and Hashimoto’s thyroiditis.
   • Epigenetics reminder: Although genetics play a role in health, lifestyle choices can help manage risks associated with a family history of autoimmune diseases.

4. Sugar Cravings and Addiction:

   • Sugar can be highly addictive, with food scientists engineering processed foods to stimulate dopamine, creating a cycle of cravings.
   • Excessive sugar intake can cause dependency as the brain seeks dopamine hits, similar to social media interactions. This can lead to “sugar cravings” that aren’t about willpower but are instead rooted in physiological imbalances.

5. Impact on Mood and Mental Health:

   • Sugar can lead to short-term “comfort” and “feel-good” feelings, but it often follows with mood swings due to blood sugar highs and lows.
   • The connection between sugar intake, cortisol, and insulin: Sugar causes blood sugar spikes and crashes, putting stress on the body and potentially leading to anxiety and depression.

6. Hormonal Effects of Sugar:

   • High sugar intake can decrease testosterone levels, affecting both men and women. Low testosterone levels are associated with decreased energy, reduced lean muscle mass, and lower libido.
   • Dysregulated cortisol and blood sugar due to sugar intake can further impact hormone balance, affecting mood and physical well-being.

7. Inflammation and Disease:

   • Sugar is a major contributor to inflammation, which can worsen existing health issues and amplify symptoms of any existing physical ailments.
   • Chronic inflammation is linked to increased disease risk, making it crucial to limit sugar and reduce inflammation for overall health.

8. Nutritional Deficiencies and Sugar’s Depleting Effect:

   • Sugar can deplete essential nutrients, hindering the body’s ability to detoxify, maintain a strong metabolism, and stay hydrated.
   • Sugar is often paired with other inflammatory ingredients like gluten, which can exacerbate inflammation and increase discomfort for those with sensitivities.

Takeaway Exercise: Janell encourages listeners to reflect on their current sugar intake and consider the ways it might be affecting their health, mood, and immune resilience. While reducing sugar intake might seem overwhelming, becoming more aware of its effects is the first step toward a healthier relationship.

Teaser for Part 2: In the next episode, Janell will dive into five actionable strategies for forming a healthy relationship with sugar, helping listeners navigate the holiday season without depriving themselves. She’ll share practical steps for enjoying favorite treats in a mindful way while supporting overall health.

Reflection Questions:

• How much refined sugar do you typically consume during the holiday season?
• Do you notice any changes in your energy, mood, or health after consuming sugary foods?
• Are there specific foods or situations that trigger your sugar cravings?

Call to Action: Be mindful of your sugar intake as you move into the holiday season. Reflect on how sugar impacts your body and mood, and stay tuned for next week’s episode where Janell will share tools to support a balanced approach to enjoying sugar.

Resources Mentioned:

• Gut Thrive in 5 for those interested in a personalized approach to improving gut health and reducing sugar cravings.

Follow Janell on Instagram @janell.yule

Key Takeaways:

• Set an intention for the season: Define what a joy-filled holiday looks like for you.
• Let go of traditions, obligations, or people that don’t bring joy. Instead, focus on what uplifts you.
• Transformation begins when you approach familiar holiday experiences with a new mindset and intentionality.

1. Manage Blood Sugar:

   • Eat regular, balanced meals to avoid becoming "hangry."
   • Focus on protein, non-starchy vegetables, and healthy fats as your foundation.

2. Find Healthy Alternatives:

   • Substitute traditional holiday recipes with healthier options (e.g., grain-free biscuits or reduced-sugar desserts).
   • Check out The Transformation Life blog for holiday recipe ideas and inspiration.

3. Be Intentional with Sugar & Alcohol:

   • Limit sugar and alcohol consumption to protect your immune system.
   • Choose quality over quantity—ask yourself, “Will this add to my experience?”

4. Plan for Leftovers:

   • Have a strategy to avoid overindulging on holiday leftovers.

5. Adopt a Progress Over Perfection Mentality:

   • One indulgent day doesn’t need to derail your goals—make the next day count with supportive habits.

• Movement matters, even if it’s only 10 minutes a day.
• Stick to your workout schedule or adapt it to fit holiday plans.
• Exercise isn’t a punishment for holiday indulgences—it’s a celebration of your body’s ability to move.

1. Prioritize Rest:

   • Aim for 7–8 hours of sleep and establish a calming evening routine.
   • Avoid sugar and alcohol before bed to improve sleep quality.

2. Express Gratitude:

   • Practice daily gratitude to shift your mindset to a more positive state.

3. Set Boundaries:

   • Spend time with people who uplift you, and don’t be afraid to say no to situations or traditions that cause stress.

4. Incorporate Mindfulness Practices:

   • Yoga, meditation, and deep breathing can help shift your body into a parasympathetic state, reducing stress and improving mental clarity.

5. Reframe Stress:

   • Differentiate between actual and perceived stress. Don’t let imagined scenarios add unnecessary pressure.

• Chlorophyll: A natural detoxifier that supports digestion and curbs sugar cravings.
• Digestive Enzymes: Enhance digestion, especially under stress or when eating unfamiliar foods.
• Probiotics: Promote gut health and immune function.
• Resvante: Offers the benefits of red wine without alcohol.
• Ultrashot: A natural energy booster to combat holiday fatigue.

• Identify 1–5 non-negotiable habits that help you look, feel, and perform at your best (e.g., hydration, daily movement, or a consistent bedtime).
• Track your progress with a printed calendar, stickers, or fun pens to stay motivated.

Your Joyful Holiday Season Starts Here Take charge of the holidays by focusing on what truly matters to you. Whether it’s creating healthier traditions, staying consistent with self-care, or shifting your mindset, this episode gives you the tools to thrive.

Subscribe & Connect: Found this episode helpful? Be sure to subscribe to The Transformation Show so you never miss an episode. Join us on Instagram for additional resources, recipes, and inspiration. Don’t forget to leave a review and help transform someone else’s holiday season!

Have Faith & Take Action!

• [2:12] Quality of sleep is just as important as quantity
• [3:50] Quantity of sleep
• [9:10] What about your quality of sleep? 
• [17:05] Let’s talk lighting
• [21:42] Tone down the stimulation

Everyone is different and we all need different amounts of sleep. There is no one perfect set amount of sleep that is right for everyone. How can you judge whether you are getting the right amount of sleep? Do you wake up feeling rested and ready to begin the day? Examine your energy level throughout the day. Do you have enough energy to get through the whole day? If so, does caffeine play a role in your life? If you are really interested in testing your sleep try removing caffeine from your life for a while. You should also consider your food cravings. Do you crave carbs and sugar constantly? This could be a sign that you are not getting enough sleep. 

Quality of sleep is just as important as quantity. Remember that exercise and proper nutrition improve sleep quality. People can forget how important eating well can be for your sleep. Ideally, you should eat a healthy meal 2 hours before bed. Caffeine and alcohol consumption also can affect the quality of your sleep. If you are suffering from poor quality of sleep then try removing caffeine from your life. 

Many people find that they can’t get a full night’s sleep. This has to do with your blood sugar levels. Normally your cortisol spikes around 6 am when it is time to wake up. But if you haven’t eaten a proper dinner with lots of protein and veggies then this could cause a blood sugar imbalance in which your cortisol spikes between 2-4 a.m. One way to combat this is to eat a (very) small amount of fat and protein right before bed. 

1. Create a bedtime routine. What’s yours like? Do you watch TV? Have a glass of wine? Try reading a book instead. Your evening routine plays a huge role in how well you sleep. 
2. Dim the lights. You may not have considered the lighting in your home to be the cause of your sleep problems. But your body’s circadian rhythm can be put off balance by using bright lights. They can stimulate your brain into thinking you should be awake. 
3. Turn off the devices. The blue light from the screens is bad for sleep. Make sure to stay away from screens like tablets, phones, computers, and TV at least 30 minutes before bed. 
4. Tone down the stimulation. Watching the news or exciting TV dramas or even reading thrillers can stimulate your brain into working harder and cause you to stay awake longer. The information you put in your brain before bed can have a huge impact on the quality of your sleep.

• BOOK - The Power of Your Subconscious Mind  by Joseph Murphy

• http://TheTransformationClub.fitness

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• [2:42] What is cybernetics?
• [7:35] Do you create problems for yourself?
• [12:55] Look at how you made your changes
• [15:38] How to stop
• [25:21] You're never going to accomplish what you can’t see. 

Cybernetics is a good way to explain self-sabotage. Cybernetics is the study of control and communications of machines to regulate or reach an end goal. Cybernetics is like an autopilot mechanism or a thermostat. When you set it, it controls other forces to return to homeostasis. For instance, if you have the thermostat set at 72 and you open the windows in the summer the thermostat works extra hard to try to get back to normal. The same is true for people. You may have worked hard to lose 20 pounds, but your body may work even harder to gain it all back. 

We often create problems for ourselves. We aren’t happy unless we have created stress. Instead of creating problems, create goals. What is your next hill to climb? If you have achieved your weight loss goal think about what else your body can do. Train for something different so you don’t get bored and begin to create problems for yourself. 

Maintaining results is often harder than achieving them and that is often due to self-image. How do you see yourself? Do you think you are someone who needs to lose weight? Or do you see yourself as someone who has accomplished a lot? Create a new self-image that is more in line with the new you. Identify with your new self-image and lock it in. When you identify with the new you, it will become harder to revert back to those old habits. 

• The first step you need to do is identify the problem. Once you are aware of the problem then you can take action. Next, you can start looking at your behaviors. This will help you to shift your actions so that you can move forward. 

• After that, you can begin to learn. Feed your brain. Read, listen, or watch something to help you improve. When you feel yourself slipping dive into new material to help you learn. When you surround yourself with the knowledge it takes to move forward it will become harder to slip back into homeostasis. 

• Surround yourself with people who are doing or being what you want to do or be. Sometimes it's hard to physically be around those people so surround yourself with online friends. You can also align yourself with a mentor, coach, or therapist. They can help you recognize self-sabotage and achieve your goals. 

• One last thing you can do is to program your mind to move forward. You can do this by goal setting or vision casting. Your level of success can never rise above what you envisioned internally. You're never going to accomplish what you can’t see. 

• BOOK - Psycho-Cybernetics by Maxwell Maltz

• http://TheTransformationClub.fitness

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• [4:52] What are limiting beliefs?
• [6:59] Some common limiting beliefs
• [9:22] What are Justin’s limiting beliefs?
• [12:12] Overcoming your limiting beliefs gives you confidence
• [21:55] Is the all or nothing mentality holding you back?
• [32:11] Notice that your limiting beliefs drive your habits

I’m not a morning person. I’m not athletic. I work out daily. I can’t get everything done. We all identify as some type of person. This identity can really affect us when we try to make changes in our lives. Your limiting beliefs could be holding you back from your transformation in more ways than you know. 8 years ago I would never have worked out while on vacation, but now I am consistent about my workouts because I am a person who works out. I move my body every day. Are your limiting beliefs holding you back from achieving your goals?

So many people think that the results they achieve (or don’t achieve) have nothing to do with their limiting beliefs. But our limiting beliefs dictate how we think. They control the thoughts that we have. Your thoughts elicit feelings and create chemical reactions in your body. Your feelings then fuel your actions (or inactions). And your actions dictate your results. Then your results come around again and reinforce your beliefs. This is a cycle of beliefs - thoughts - feelings - actions - results. The results we see in our lives are because of the beliefs that we have. How have your limiting beliefs held you back from achieving the results you want in the past?

What kind of limiting beliefs do you have? There are many common limiting beliefs surrounding fitness and health. Here are a few examples:

• Working out is hard
• Losing weight is hard
• I don’t like healthy food
• I’m not a morning person
• Going to bed early limits ‘me time’
• I can’t have fun without alcohol
• I’m not athletic
• Everyone in my family is overweight

The first step in overcoming your limiting beliefs is to identify them. What are your limiting beliefs when it comes to health, exercise and fitness? Think about how your limiting beliefs drive your habits. 

Have you ever overcome a big obstacle? How did you feel afterward? Once you overcome a limiting belief then you know that you can do great things. It gives you the confidence to strive for more. When Justin set out to become a bodybuilder he had a lot stacked against him. He didn’t have the genetics or physique to become successful. But he made the decision to do it and got it done. He didn’t waver. His success in this has led him to become successful in other areas. What are your successes?

• Episode 38 - Limiting beliefs part 1
• Episode 39 - The stories we tell ourselves

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

• [2:22] The stories we tell ourselves impact our physiology
• [7:28] Your brain doesn’t know the difference between something imagined and something that has actually happened
• [9:31] Are you telling yourself a story or a fact?
• [16:55] You still need to process loss
• [22:57] Are you telling yourself this story as a way to process emotion?
• [27:05] What can you do to change your stories

Our limiting beliefs are wrapped up in the stories we tell ourselves. And before you can move forward and change your stories, you need to identify your limiting beliefs. Then analyze how those limiting beliefs are impacting your stories. Instead of changing your story right away think about why you are telling yourself this story. The things you focus your energy on can become a problem if you let them. This is why we need to shut the light out on the negative stories so that we can give fuel to more positive stories. 

The stories we tell ourselves can be quite deceiving and it can be hard to discern whether something is fact or just a story. Try to detach yourself from the situation to find out. Details are facts. For example, you lost 11 lbs and your friend lost 30. That’s a fact. You weren’t focused enough and she has an easier life. That’s a story. Practice detachment and learn to recognize the facts and separate them from the story. Use the facts to move forward. You can reframe that story to celebrate your accomplishments to make it easier to visualize the future. 

The average person spends hours each day creating stories which lead them into a suffering state. Your negative stories can lead you to feeling disempowered, unmotivated and generally stuck in your limiting beliefs. We all waste time, energy, and emotion by spinning negative stories. Your negative stories could be a way for you to process emotions. Think about how you could better spend your time. Do you think you spin stories based on your emotional experiences? 

Now that you know how to identify your stories and the way your limiting beliefs play a role it’s time to take action. The first thing you can do to change the stories you tell is to identify them as stories, not facts. Keep listening to podcasts and books to help you with your limiting beliefs. You can also talk to friends or a mentor to help you work these stories out. If you don’t have a friend or mentor to talk to (or even if you do) try reflection and journaling. When you write down these stories be sure to tear them up or burn them. This act of symbolism will help you move forward beyond your limiting beliefs. What will you do today to change your stories?

• Episode 38 on limiting beliefs
• BOOK - Stop Doing That Sh*t by Gary Bishop
• BOOK - Breaking the Habit of Being Yourself by Dr. Joe Dispenza

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

• [1:22] What does the voice in your head do when you have a goal?
• [8:20] Change your life by rewriting your story
• [12:15] How can you change your limiting beliefs?
• [16:00] Change your identity
• [24:57] What happens when you change your limiting beliefs?
• [28:52] How do you make a new decision?

When you have a goal you can feel 2 ways about it. You can feel what it’s like to attain that goal or you can feel what it’s like to not have it. When you focus on not having it the voice in your head begins to talk. The thoughts that come can be paralyzing, but when they do come you can move past them by making a list of all the reasons you can’t have what you want. Once you do that you’ll have a list of your limiting beliefs. You can’t move forward until you dive into your past and uncover what your limiting beliefs are so that you can move past them. 

Your results are dictated by your actions, your actions are driven by your feelings, your feelings are a chemical reaction to thoughts, and your thoughts are driven by your beliefs and your beliefs dictate your feelings. This sends you round and round in a circle. Until you change your beliefs you can’t change your life. You may have limiting beliefs surrounding your weight, finances, or relationships. But all of these limiting beliefs were actually decided by you. Your life is the result of your beliefs, it’s not the other way around. If you don’t know what you believe then take a look at your life to find out. You can change your life by rewriting your story.

Take a look at the negative things that come to mind when you think about your goals. What are your limiting beliefs that surround your goals? First, envision the best version of yourself then backtrack from there. Ask yourself these questions. What is holding you back from achieving your goal? Why do you think you can’t have it? Why won’t you achieve your goal? Why might it be hard? Why aren’t you ready yet?

When you are trying to overcome your limiting beliefs you need to first come to the understanding that your limiting beliefs are your decision. This means that you can make a new, empowering decision. Think about the opposite of your limiting belief instead. When you make a new decision you access new ideas. You change your perception of reality. When you make a new decision your brain begins to look for other examples of the new decision in play. New ideas will then come to you. 

The results in your life will support your new beliefs. If you look for it, the evidence will be there to support your new decision. You can look for evidence in your own life, in the people that you know, or even in people that you know online. Surround yourself with people that have already made those decisions and are doing what you want to do. The decision to change your thoughts is just the start of the process of transformation. You’ll constantly come across new challenges. Listen to this episode to find out how to handle the challenges. 

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

• [2:42] How are you doing on your yearly goals?
• [6:53] What is working for you?
• [9:44] What’s not working?
• [12:41] What do you need to change?
• [18:35] What do you need to give up on?
• [23:49] Consider who can help you

Whether or not you are on pace to achieve your goal for the year, consider what is working about your goal first. If your goal is to lose weight, then think about the good habits that you have formed. Did you start drinking more water? Are you drinking less alcohol? Have you started eating more vegetables? Or have you been exercising consistently? Even if you aren’t where you want to be there are some improvements that you have made in your life. You can also consider how you are measuring success. Weight loss shouldn’t be the only factor by which you measure your goal. Think about the different ways you can measure your improvement. What have you been doing to get closer to your goals?

After identifying what is working you need to also consider what isn’t working for you. To continue with the weight loss example, you can look for inconsistencies with diet and exercise. Are you inconsistent on the weekend? Evaluate and think about how you can change your habits. My schedule wasn’t working out for me and I realized I wasn’t using my time efficiently. So I considered what was working, what was not, and what I could change. You may also consider your environment and organization. I always try to consider other areas of my life to see how they affect me and my goals. What are you doing that runs contrary to achieving your goals?

Now that you have identified what is working and what isn’t you can consider making changes. Think about what you can change in your schedule and your habits to get you closer to your goals. When I realized that my schedule wasn’t working for me I knew there were some things I could change and others I couldn’t. I started by making a couple of changes in my schedule and then I will reevaluate at a later date. 

You can also consider reassessing whether the goal is still working for you. You may want to let it go and pivot in a whole different direction. The people that can pivot and go with the flow are the ones that are the happiest and most successful. Have you ever realized that a goal you made no longer works for your life? What did you do to change?

There is often a stigma that comes with asking for help but that’s crazy. No successful person has gotten where they are without help. Think about who can help you achieve your goals. Who can provide you with the support and guidance you need? Do you need a mentor or an accountability partner? If you don’t know who might be able to help you then you can start seeking help by listening to podcasts and reading books. Many people think they shouldn’t have to pay for help, but you would be surprised at the progress you can make by getting a bit of help. Have you considered hiring someone to help you achieve your goals?

• http://TheTransformationClub.fitness

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Our gut is home to trillions of bacteria that form a delicate ecosystem, constantly balancing between beneficial and harmful microbes. This balance directly impacts not only your digestion but also your immune response. When that balance tips in favor of the harmful bacteria, the effects can be far-reaching, leading to a weakened immune system and increased susceptibility to autoimmune conditions.

In this episode, we explore the gut microbiome, uncovering how this “second brain” influences everything from inflammation to immune function. Janell breaks down the science behind gut permeability and explains why a well-balanced gut is the foundation of a strong immune system. You’ll also discover practical, actionable steps to restore and maintain this balance, helping you fortify your body’s natural ability to ward off illness.

Tune in to learn:

• How gut health and immunity are intricately connected
• The role of beneficial bacteria in fighting off infections
• The impact of an imbalanced gut on autoimmune conditions and overall health
• Actionable strategies to improve your gut health and boost immunity naturally

Whether you’re dealing with chronic health issues or simply want to strengthen your immune system, this episode is packed with insights and tips that will empower you to take control of your gut health and build a stronger, more resilient body.

To learn more about Janell Yule and connect with her visit www.TheTransformationLife.fitness

They share insights on how sugar, stress, and poor sleep habits suppress the immune system, making people more susceptible to colds and the flu. Janell highlights how most of the immune system is housed in the gut and explains how to strengthen it through proper nutrition, supplements, and movement. They also touch on the importance of sleep, minimizing stress, and staying active, even when holiday obligations pile up.

Whether you’re traveling, managing holiday parties, or simply trying to stay on track through the winter, this episode provides valuable tips on how to stay healthy and avoid the usual “cold and flu” season pitfalls.

Key Takeaways:

• "Sugar Season" Explained: The increase in sugar consumption during Halloween, Thanksgiving, and Christmas weakens the immune system, leading to more sickness and weight gain.
• Gut Health & Immunity: A large part of your immune system resides in your gut. Prioritizing a healthy gut through probiotics, prebiotic foods, and reducing sugar can help maintain immunity.
• Effects of Stress & Alcohol: Stress around holiday obligations, lack of sleep, and excess alcohol intake all suppress the immune system. Being mindful of alcohol and managing stress can boost your body’s resilience.
• The Importance of Sleep & Movement: Adequate sleep and consistent exercise, even in cold weather, are critical to keeping the immune system strong and avoiding illness.
• Actionable Supplements: Janell and Justin recommend upping vitamin D, taking probiotics, and using natural supplements like oregano oil, bone broth, and colloidal silver to support the immune system during the winter months.

Practical Tips:

• Limit sugar and alcohol, especially as they spike during the holidays.
• Increase your intake of probiotic-rich foods and vegetables to support your gut.
• Stay active, even if you’re busy. Short walks or light workouts can help maintain your immune function.
• Consider supplements like vitamin D and probiotics to fortify your defenses as the days get shorter.

Resources Mentioned:

• Vibe and Vibe Fusion by Eniva Health
• Kettle & Fire Bone Broth
• Traditional Medicinals Herbal Teas
• Cold Buster Supplement from Eniva Health

Next Steps:

• Take control of your health this holiday season by being proactive with your immune support. Try the tips and supplements suggested by Justin and Janell, and keep the “Sugar Season” in check.

Don’t Miss Out: Subscribe to The Transformation Show for more episodes on health, mindset, and wellness to help you navigate the holidays and beyond.

• [3:52] Women want to be comfortable in their own bodies
• [7:33] What are your limiting beliefs?
• [12:52] Stop putting so much weight behind your weight
• [18:55] Love yourself, therefore, take care of yourself

Women want to be comfortable in their own bodies. You may think that you want to lose x number of pounds or fit into a certain size, but what you are really chasing is a feeling. You want to love yourself the way you are. Many assume that by achieving their goal everything will change, but that is never the case. Learn to be happy with the way you are now. The way you think about your problem is really the problem in itself. Discover how to get over your negative body image by listening to this episode of The Transformation Show

Many people, especially women, don’t like their bodies. But actually, it’s not their body that’s the problem, it's how they’re thinking about their body that’s the real problem. Some people equate physical appearance with love. These negative thoughts are limiting beliefs that people have picked up along the way and some have stemmed all the way from childhood. Think about why you have a negative body image, where does this thinking come from? Your pant size or weight has nothing to do with what you are meant to do in the world.

Many people worry about what others think of them. But should you really care if someone is judging you based on your looks? These are probably people that you don’t want to be around. If you find yourself judging the way that others look, then maybe you are also judging yourself too much. We have adopted beliefs and thinking patterns that we are not even aware of. Did you adopt someone else's beliefs without even thinking about it? We put way too much weight on our weight and clothing sizes. Even if you are aware of these negative thinking patterns you can still fall into the trap. Listen now to help yourself stay mindful of limiting beliefs about body image.

Don’t workout to fix your body. Instead get your body moving out of love, kindness, and respect for yourself. Moving your body is an act of self-care. Negative self-talk will stop you in your tracks, so it is important to recognize it and change the narrative. If you make a change from a suffering state it won't last. A positive mindset is the way to spark a transformation in your life, rather than a quick fix. Find the joy in the journey, don’t just focus on the goal.

• David Bayer
• The States of Being episode

• http://TheTransformationClub.fitness

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• [1:22] How much do you care about what other people think?
• [5:55] Do you have a fear of being judged?
• [11:10] Do you feel judged by those closest to you?
• [19:22] At the end of the day we are all just trying to be happy
• [22:08] If you have been judging others, now is the time to stop
• [26:02] Be conscious about who you follow on social media

Many of us try to please everyone, but the truth is you just can’t. The old saying is true, when you try to please everyone you end up pleasing no one, least of all, yourself. It is impossible to live a happy life in the middle ground, trying to please everyone. If you do have a fear of being judged by others, you need to examine the reasons behind those fears. Look inward and discover what you need to work on within yourself. Why do you feel that you are being judged? Who do you feel would be judging you? How can you not be paralyzed by fear of being judged?

Many of the women out there feel judged more than men. It’s something that we are born with. Women are natural people pleasers. Often we are brought up with the idea that we should please others. This makes living your own truth very challenging. We strive to please those that are closest to us and those that influence us. Have more kindness and compassion for yourself. You should realize that other people’s opinions are actually none of your business, but accepting that truth is harder than it seems. Who do you feel is really judging you?

Living your truth can be hard. Your transformation can be hindered by the fear of judgment. When you let this fear overcome you then you aren’t able to live up to your true self. If your transformation is truly important to you then you need to focus on your goals and leave the rest behind. What people think of you isn’t important. Only you can live your best life. Once you recognize this then you can focus on your transformation journey. How will you overcome your fear of judgment? Discover ways by listening to this episode of The Transformation Show today.

Let’s face it, social media is a huge factor in our perception of reality. Everyone posts their highlight reels, but little of what they post is their true reality. If you are focusing on living your best life then it is important to ensure that you are conscious about who you follow on social media. If a feed demotivates you then you should unfollow it. Keep the motivational feeds close to you. Think about how you can motivate others on social media. Learn to be kinder to yourself and others. Encourage others and spread positivity. This will ensure that positivity comes flowing back to you as well.

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

• [2:22] You have to put yourself first
• [5:39] What are the top 4 things he does to take care of himself?
• [10:39] You become your environment
• [15:42] The things most important to you will show up in your calendar
• [18:22] Life is a choice
• [24:20] One more thing to think about

Ask any flight attendant and they will tell you when the air masks drop down you have to put yours on first before you can help anyone around you. We understand this in an emergency, but often forget this important lesson in our everyday lives. For your own well-being, you have to learn to take care of you. I began to learn this lesson early on in life. As the top trainer in the country for Lifetime Fitness, I realized, ironically, that I was out of shape. And when I started my own business I realized that there would be no calling in sick. I knew that if I wanted to be successful in my business I had better take care of myself first. The better you care for yourself the more successful you will be at whatever it is that you do. To help take care of myself these 4 things have helped me immensely:

• My morning routine - I did a whole episode on this. If you haven’t heard it you can find it here.
• Consistently working out
• Excellent nutrition - I’ve been gluten free for 6 years and I eat nothing with added sugar
• An early bedtime - I’m usually in bed at 9. Sleep is a crucial part of self-care.

You may have heard the saying that you are the average of the 5 people that you spend the most time with. But I like this one better: you become your environment. It’s more comprehensive. This includes your home and office. Look around you is your space a mess? Are the people you spend time with dragging you down? One of the most important keys to improving my life was joining a mastermind. This elevated my state of being. By putting myself in the right environment I was able to up my game.

If you make something a priority you will find the time and money for it. Take a look at your expenses. Where are you spending your time, money, and energy? When you say I can’t afford it or I don’t have time what you are really saying is that something is not a priority to you. Instead of saying that, own up to it and say I choose not to. If you want to change your life you have to change your priorities. Think about your own calendar and bank statement, what do they say about you? Do they show what is truly important to you?

You get to choose how you feel and what you do in your life. Results come from your actions or from inaction. The actions that you take are fueled by your emotions. And your emotions are sparked by your thoughts. Your thoughts come from your beliefs. And your beliefs help you make your decisions. Ultimately you choose your beliefs, your thoughts, and your emotions. Only you are responsible for your results. Even the best of us get distracted and forget but it’s important to remember that everything you do is a choice. Try to have a constant reminder that your life is a choice.

• Episode 12 Healthy Morning Routine
• BOOK - Profit First by Mike Michalowicz

• http://TheTransformationClub.fitness

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• [2:22] Misery loves company
• [7:44] What creates misery?
• [12:11] Misery also comes from focusing on what you don’t have
• [15:26] What happens when you focus on what you do want?
• [21:29] Focus on what you have by practicing gratitude

Is your environment causing you misery? Are you trying to transform your life only to find that those around you are holding you back? Often when you try to escape your current situation the crowd around you will try to pull you back down. It’s important to realize that the only people that are holding you back are the others in the pit around you. They want you to stay in their zone of comfort. Others who you are striving to be more like will not criticize you for trying to achieve what they already have. The entrepreneur will not criticize you for starting a business. The fit person won’t criticize you for going to the gym. The wealthy person admires you trying to build your own wealth.

Misery has 3 root causes that are holding you back.

1. Misery comes when you focus on what you don’t want. Don’t focus on what you don’t want in your life. When you focus on what you don’t want you will actually see more of that thing in your life.
2. Misery comes when you focus on what you don’t have. We often focus on what others have that we don’t. Comparison is the thief of joy. It robs you of every bit of positivity.
3. Misery comes when you focus on what you don’t like. Do you find yourself complaining a lot? Everyone needs to vent sometimes, but it is important to recognize that's what you are doing and that it is bringing you down.

If you find yourself focusing too much on what you don’t want instead find what you are grateful for. When you focus on what you are grateful for more of that goodness will come your way. It is often much easier for people to focus on what they don’t want than to try and figure out exactly what they do want. Once you know what you don’t want, try flipping it around and striving for the opposite. Find clarity in what you do want. For instance, if you are worried about your debt rather than focusing on not wanting the debt in your life try to focus on building wealth instead.

We all complain sometimes and we can get into a funk and wallow in our own misery. Instead of complaining day in and day out give yourself a time limit. Allow yourself to blow off steam for a day and then move forward. If you find yourself fearful, envious or complaining think about how you can change your habits. We all have these subtle and automatic habits. You won’t be able to change them overnight but the more you are aware of your negative habits the more you will be able to recognize them and change them. Don’t allow your miserable habits to keep holding you back any longer.

• Episode 22
• Episode 21

• http://TheTransformationClub.fitness

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• [1:22] Sean Stephenson made an impact as a speaker at the Powerful Living Experience
• [6:30] Self-care is more important than you think
• [12:45] Align your life with purpose
• [20:35] Surround yourself with an empowering environment

One look at Sean Stephenson and you will understand that he has had plenty of challenges. He was born with a bone disorder and broke bones over 200 times before he was 18. He has every reason to be down on himself and be upset about the hand he was dealt, but instead, he turned his challenges into a gift. He used the container he was given to become a voice to the world. His mission in life is to eliminate insecurity. He feels that insecurity is the root of every issue and that if you can overcome insecurity you can transform yourself and the world.

The first way to overcome insecurity is through self-care. Of course, we always preach that self-care is important on this show, but that’s because it's true! If you can take a bit of time for yourself each day you will feel stronger and more confident in every area of your life. When you don’t feel good, you don’t feel strong enough to tackle the real problems you face. Sean had an amazing insight that we have seen in our work with moms - “People will die for their kids but they don’t live for them.” Remember the old adage, monkey see, monkey do. Your kids are watching how you live your life. Stop sacrificing everything for your kids and show them how to live instead.

When you figure out your life’s purpose it dramatically increases your energy. But just figuring out your life purpose is not enough. You need to go one step further and align your life to that purpose. Once you know your life purpose and align your life to live it you can’t help but have more energy each day. Living on purpose gives you a reason to get out of bed in the morning. It’s important to understand that your life purpose doesn’t have to be your job. There are other parts of your life where you live your purpose. One great way to keep your life aligned with your purpose is to create a purpose statement and keep it present.

You have heard that the 5 people you surround yourself with the most are the people you are most likely to become like. Learn how to elevate your network. Find out how you can surround yourself with people that have done or are currently doing what you want to do. Get out of your normal space into an empowering space. Put yourself in an environment where you want to be. Once you are there you need to remember to show up. Be more engaged in the group so that you can make the most out of that environment. If you are ready to overcome insecurity and transform your life listen to this episode of The Transformation Show to help you get started.

• Dr. Sean Stephenson
• BOOK - Get Off Your But by Dr. Sean Stephenson
• Sean Stephenson on Instagram
• Powerful Living Experience
• Unbecoming Podcast

• http://TheTransformationClub.fitness

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From the gym to your suppers, discover how inflammation intricately intertwines with your daily life. Starting with an examination of the role inflammation plays in body transformation, we dive into the cyclical relationship between inflammation and weight loss. The speakers also scrutinize the potent dietary contributors of inflammation hidden in our everyday meals - sugars, specific fats, refined carbs, and the lack of fresh produce.

Time Stamps

00:01:33: The role of inflammation

00:03:10: Causes and impact of chronic inflammation

00:07:26: Relation between fat cells and inflammation

00:10:31: Links between diet and inflammation

00:12:25: The impact of sugar, gluten, and alcohol on inflammation

00:16:11: Decisions and responsibility in health optimization

00:17:29: Metabolizing and different health programs overview

00:18:48: Dairy and its effects

00:20:49: Inflammatory effects of seed oils

00:23:59: Concerns about processed foods

00:26:46: Understanding EMFs and their potential health effects

00:27:31: Importance of managing stress

Learn more about Justin & Janell at www.TheTransformationLife.fitness

• [2:52] You don’t need to apologize for every little thing
• [7:36] Your brain doesn’t know the difference between something that has happened and something you have visualized happening
• [10:11] You can rethink the way things have happened in the past
• [19:36] Become aware of your self-talk to begin to change it
• [21:56] What is your language around food

I’m sorry I’m late. I’m sorry I didn’t get back to you sooner. I’m sorry I couldn’t come. We all do this (especially women!). It’s time to stop apologizing. And I don’t mean for important things. Of course, you should apologize if you genuinely hurt someone. Stop apologizing for trivial things. Whether you like it or not, words matter, what you tell others impacts you. Instead of apologizing you can say thank you. Thanks for waiting. Thanks for your patience. Thanks for inviting me. Use your words to make a positive impact rather than a self-deprecating one.

You may think that there is not much of a difference between these two statements but there is a huge difference. I believe is a positive statement. It sounds really good but it's really just hoping. When you say I believe, then there is room for doubt. When you say I have decided, then it’s a done deal. If there is the slightest doubt then that doubt can creep in and sabotage your transformation. I’ve decided means there is no room for doubt. Think about it as if it has already happened. Your brain won’t know the difference. It’s amazing how the brain works. It doesn’t know the difference between something that has already happened and something that you have visualized happening.

If you tell yourself it's too hard it will be too hard. It’s that simple. Analyze your thinking. What are you telling yourself? What are you telling others? What are you telling your children? Your beliefs are decisions when you say something is too hard you are saying you aren’t going to do it. Try replacing your language. Replace with I have to with I get to or even I choose to. Instead of saying you are trying to get out of debt replace that with you are creating abundance. It’s not I’m going to lose weight, instead, try I will create a healthier body. There are so many ways to change your self-talk. Listen to this episode to hear how you can change your self-talk and transform your life.

We often try to label our food as good or bad. But the truth is food is neither good or bad. Food can either contribute to health or diminish health. When eating healthier foods we often create ‘cheat days’ or ‘treats’. But you haven’t been depriving yourself so don’t talk like you have. Eating something out of the ordinary isn’t bad and you shouldn’t tell yourself such. Instead, think of it as a The more you become aware of your self-talk the easier it is to begin to change it. It’s not easy but once you recognize it as negative self-talk you’ll realize how to turn it around.

• Episode 25
• BOOK - Playing Big by Tara Mohr
• BOOK - Girl, Stop Apologizing by Rachel Hollis
• BOOK - Breaking the Habit of Being Yourself by Dr. Joe Dispenza
• Brene Brown

• http://TheTransformationClub.fitness

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Key Takeaways:

• Two States of Being: At any given moment, you are in either a suffering state or a beautiful state. These states influence your emotions, thoughts, and ultimately your actions. Understanding this is essential for personal growth and improving your quality of life.

  • Suffering State: Includes emotions such as stress, anxiety, overwhelm, sadness, anger, frustration, jealousy, and boredom. It triggers the fight-or-flight response, keeping you in a reactive mode.
  • Beautiful State: Includes positive emotions such as joy, gratitude, peace, excitement, curiosity, compassion, and happiness. This state activates the parasympathetic nervous system (rest-and-digest), allowing for creativity, problem-solving, and a higher quality of life.

• Recognizing Your Emotional Home: Justin and Janell encourage listeners to evaluate how much time they spend in suffering versus beautiful states each day. Awareness is the first step toward change.

Key Points Discussed:

1. Fight-or-Flight Response:

   • The fight-or-flight (sympathetic nervous system) is designed to protect you from immediate danger, but in modern life, it is triggered far too often—by things like traffic, work stress, or arguments. This can cause physical effects such as high cortisol levels, weight gain (especially around the midsection), and chronic stress.

2. Rest-and-Digest Mode:

   • The beautiful state is where creativity, peace, and calm reside. Activating the parasympathetic nervous system allows for rest, rejuvenation, and problem-solving. Practices like yoga, meditation, and deep breathing can help move you into this state.

3. Changing Your State:

   • You cannot effectively solve problems or move forward in life while in a suffering state. Justin and Janell emphasize that changing your physical state is often the quickest way to shift your mental and emotional state.
   • Examples of Physical State Shifters: Exercise, deep breathing, music, nature walks, restorative yoga, and even something as simple as a shower or a nap can help shift you into a beautiful state.

4. Practical Ways to Shift from Suffering to Beautiful:

   • Take a nap or meditate to quiet the mind.
   • Breathing exercises: Inhaling for four counts, exhaling for six to eight counts helps activate the parasympathetic nervous system.
   • Showers and baths: Water can have a soothing, cleansing effect, helping to wash away stress.
   • Exercise: Justin highlights how a tough workout can help release stress, while Janell notes that gentle exercise or yoga can also shift your state.
   • Gratitude practice: Writing down or thinking about what you’re grateful for can immediately shift your mindset into a more beautiful state.
   • Music: A playlist of feel-good songs can quickly elevate your mood and energy levels.
   • Nature: Time outdoors, also known as "forest bathing," has been shown to reduce stress and improve well-being.
   • Coloring or creative activities can also shift your mental state.

5. Awareness is Key:

   • Simply recognizing that you are in a suffering state allows you to begin the process of shifting out of it. Name the emotion you're feeling—whether it's fear, anger, or frustration—and then take steps to change your physical state.

Final Thoughts: Justin and Janell wrap up the episode by encouraging listeners to perform a self-check: How much time do you spend in a suffering state versus a beautiful state each day? They stress the importance of taking responsibility for your emotional and physical well-being, using the strategies shared to shift into a more beautiful state of being.

Reflection Questions:

• On a typical day, how many hours do you spend in a suffering state?
• What tools or actions can you use to shift into a beautiful state?
• How would your life be different if you spent more time in a beautiful state?

Call to Action: Take a moment to reflect on your current emotional state. Ask yourself, “How am I feeling right now?” and take immediate action—whether it’s breathing deeply, taking a walk, or listening to music—to elevate your state of being.

Resources Mentioned:

• Powerful Living Experience with David Bayer
• Techniques for activating the parasympathetic nervous system (yoga, breathing, meditation)
• Playlists and personal development resources for creating a beautiful state

Follow Janell on Instagram @janell.yule.  Follow Justin on Instagram @justin.yule.

• [1:22] Every choice you make is a tradeoff
• [5:14] Where are you getting your fulfillment?
• [7:50] Does your day run you or do you run it?
• [9:19] Are you too worried about what other people think about their life?
• [14:28] Think about all that you have already accomplished
• [16:03] Do you want more out of life?
• [21:54] Analyze how you are spending your time each year

If you think about the fact that every choice you make is a trade-off then you can begin to really question how you are spending your time. Analyze what you are doing each day and whether it brings you joy. Obviously not every little task will bring you pleasure, but on the whole, are you happy? Or are you too caught up in the hustle and grind and working toward a future that you think will make you happy? Oftentimes, when we aren’t happy with our present reality we then come home and turn on the TV to escape.

Does how you spend your time fulfill you? If not, then where are you getting your fulfillment? Are you getting to do something with your life that you are really passionate about? Are you stuck in a life you don’t enjoy because it provides you a lifestyle you think you need? Think about what your true calling could be. With the power of the internet and social media, you can create a side hustle that could lead to a full-time gig. You may not think you are sacrificing, but the truth is, every choice you make is a sacrifice. You are trading your time for your life. Are you making the sacrifices that are right for you? Are your sacrifices helping you to become the best version of you?

What you want doesn’t have to make sense to anyone but you. We all may have those people in our lives that just don’t understand what our goals are. It is important to remember that this life is yours and yours alone. It can be hard to remember that with those we love judging us by their own standards of what they think happiness should be. But people who are more successful than you will never put you down. It is only the people that haven’t achieved their goals that will put you down. You can be a positive force in other people’s lives by supporting them and helping them achieve their own goals.

If you want more out of life you will have to make a trade. Everything we do is a tradeoff. If you say yes to one thing you are saying no to another. If you really want to accomplish something you must be willing to put in the effort and make the time for it. We all have an hour a day that we can give toward achieving a goal. Think about what you can do and how you can rearrange your calendar to make the most out of your life. Periodically you can check in with yourself about how you are spending your time. One of our main goals for this show is to get people thinking about how they want to spend their life, hopefully, we’ve got you thinking. So now it’s time for you to take action. Analyze how you can get more out of life by making more time for your goals

• BOOK - One by Richard Bach
• MOVIE - Made for More
• BOOK - You Are a Badass by Jen Sincero

• http://TheTransformationClub.fitness

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• [1:22] Do you have a habit of saying I’ll do it on Monday?
• [6:00] Attendance at the gym is always higher on Monday
• [11:04] Are you waiting to see how you feel later to see if you will work out today?
• [15:36] How can you change if you constantly say that you’ll start on Monday?
• [23:55] Moments create the momentum

Deciding to become a better version of yourself shouldn’t be based on a calendar day or even a time of day. You can become a better version of yourself anytime. The calendar we use is a completely made up human construction. While it is very helpful in some aspects, it can lock us into a box. We end up doing certain things on certain days, but why is that? Our bodies don’t function based on a 7-day calendar. They actually function according to circadian rhythms. You can reset yourself, your choices, and your transformation at any time. Don’t use the calendar as a constraint to achieving an action or a goal in your life.

Why is attendance at the gym always higher on Monday? The short answer is decision fatigue. Because of our 7 day calendar with 5 days on and 2 days to rest, often by Thursday, we are toast. Humans have the ability to only handle so many decisions in our lives. Think about when you wait until after work to decide what’s for dinner. You’re usually so tired that you just choose the most convenient option.

Forming healthy habits is so important so that you don’t even have to think about them. When working out is an automatic habit you don’t have to decide whether or not to go to the gym. Habit forming is so powerful because it removes the process of decision making from the equation. Forming healthy habits is not a matter of willpower it is about creating the system to form the habits. You don’t have to have the motivation, you create the motivation.

Just like the miracle of compound interest, even small habits have a way of compounding over time. This means that good habits compound as well as bad habits. The little amount of progress you make each day with a healthy habit is like putting money in the bank, backsliding away from your healthy habit is like making a withdrawal. Once you begin to create healthy habits, you’ll find that the effects are what transformation is all about. Creating consistency is key. Building healthy habits is like building a chainlink fence, you don’t want to have too many holes in your fence. And once you see that fence grow you won’t want to break it down. The small moments create momentum in your transformation.

• BOOK - Atomic Habits  by James Clear
• Episode 17

• http://TheTransformationClub.fitness

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• [2:22] We have a wavy line of consistency
• [7:23] Why a detox?
• [10:43] Certain times of year make more sense to do a detox or reboot
• [15:55] Why is a mindset reboot important?
• [20:24] How do you make it into a daily or weekly practice?

Let’s face it, it’s hard to maintain consistency with your diet and exercise. Our straight line to transformation is actually more like a wave. You’ll probably never achieve that straight line that you envision but you can make those waves smaller. As fall begins this is a good time to get back into some good habits. We tend to slow down more. The days begin to get shorter, you may get more sleep and find time to shift your focus back to yourself. Taking a challenge is always a good way to shift your focus back to yourself. Find out how you can shift your focus and make that wavy line of consistency a bit less wavy. 

Detox isn’t something you do for 7 days or 3 weeks. Detox happens every day in your body. Your liver and skin are your main detoxification organs. But there are things you can do to support your liver as it detoxes your body. Avoiding alcohol, sugar, and processed foods can help your liver not have to work so hard. Refined oils also cause a lot of inflammation in your body. Limiting the number of times you eat out can really help minimize the amount of refined oil that you consume. Have you ever done a detox?

During the summer you might be exposed to more sun or eating out more. Vacations are a prime time for processed food overload. You may have overloaded your body, but you can help it out by stepping away from the toxic load. Detoxing is like rebooting your computer. When you remove sugar, alcohol, dairy, and gluten you can help your body detox naturally. You don’t have to remove them all. But if you have never done a full-on elimination you should. You’ll never truly understand how food is affecting you if you haven’t experienced a full detox. A detox kit can help get you over the hump and rid you of those sugar and carb cravings that happen during detox.

Let’s face it, there is a lot going on in life. Occasionally you need to shift your focus back to yourself. It is important to tune into how your thoughts are creating your emotions which are creating your actions which are creating your results. Take some time to dive into family, fitness, fun. Try adding things into your life like a daily gratitude practice, more water, or more veggies. You can also consider removing something that is not serving you any longer. What do you need to do for your emotional well being?

• http://TheTransformationClub.fitness

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• [2:22] We are celebrating 10 years of the Transformation Club
• [10:18] Go find a mentor
• [15:48] His business grew so much he needed to find a space of his own
• [20:10] Pat helped him to dream big
• [23:10] I was so scared to leave my steady job
• [28:06] When our lease was up we had to make a decision
• [31:55] Where will the next 10 years take us?
• [34:45] What lessons has he learned?

Justin and I both worked for Lifetime Fitness in our previous lives. He started the transformation club after a bumpy life transition. Although he knew that he wanted to start his own business, getting it off the ground is easier said than done. He began with a crippling depression that had him doubting himself. But after a weekend away for a fitness certification he came back sore and rejuvenated and ready to build his business. He knew that getting another job wasn’t in the cards for him and that he had no choice but to succeed. 

At that time he had no experience with personal development and he became inspired by a few different mentors, especially Bob Proctor. Bob taught him how to dream big. He attributes mentorship as a huge part of his success. But he wasn’t afraid to learn new skills and step way out of his comfort zone to ensure that he brought in customers. After passing out flyers all over town Justin introduced his first fitness class at a local park with only some resistance bands, an iPod, and a Bose speaker as his tools. Once it got too cold for outdoor workouts he rented space at the Chanhassen Rec Center. Over the next year, his business became profitable but grew so much he knew he had to find a space of his own. 

Although he was determined not to fail, he failed in many different ways. The road to success is always riddled with potholes of failure. His why was what kept him going even when things didn’t seem to be going well at all. Justin wasn’t afraid to try different things to see what would work. He has always been a risk taker and is comfortable with uncertainty. He knows now that there can be no growth without stepping outside his comfort zone. 

Justin convinced me to leave my steady paycheck and jump on board so we could grow to become the Transformation Club and take the business to the next level. We are looking forward to the next 10 years and planning on how we will keep transforming lives. We look forward to coaching people more on how to change their habits and mindset. Listen now to hear what we’re most proud of, the lessons, we have learned throughout our journey.

• http://TheTransformationClub.fitness

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We kick off the discussion with nutrition, exploring how a balanced diet rich in proteins, healthy fats, and complex carbohydrates can help you maintain stable energy throughout the day. Say goodbye to the dreaded blood sugar roller coaster as we share practical tips on how to fuel your body for sustained vitality.

Next, we shift our focus to the power of sleep. Discover why the timing and quality of your sleep are crucial for hormone regulation, and how optimizing your sleep habits can prevent those mid-afternoon slumps. We’ll provide actionable strategies to help you wake up feeling refreshed and ready to tackle the day.

Exercise is another key player in maintaining high energy levels. We delve into the benefits of a well-rounded fitness routine that includes cardiovascular, strength, and flexibility training. Learn how moderate exercise can become your secret weapon for consistent energy, and why it’s essential for overall health.

Finally, we discuss the importance of stress management and cortisol regulation. We’ll share techniques to keep your cortisol levels in check, helping you avoid energy crashes and maintain your vitality throughout the day. Plus, we’ll cover how tracking your energy patterns and considering targeted supplements—under professional guidance—can further enhance your energy levels.

This episode is packed with actionable advice to help you elevate your daily energy and maintain it naturally. Whether you’re struggling with afternoon slumps or looking to optimize your overall vitality, these holistic strategies will empower you to take control of your energy levels and live your most vibrant life.

Tune in to learn:

• How to stabilize your blood sugar through balanced nutrition
• Optimal sleep strategies for hormone regulation and sustained energy
• The role of a well-rounded exercise routine in maintaining vitality
• Stress management techniques to avoid energy crashes
• How to track your energy patterns and optimize with targeted supplements

Join us and discover how small, consistent changes can lead to a significant boost in your energy levels, helping you feel more energized, focused, and ready to take on whatever life throws your way.

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

Key Takeaways:

• Why adding positive nutritional habits is often easier and more sustainable than focusing on restriction.

• Seven foundational nutrition habits to implement this summer: hydration, protein, veggies, healthy fats, carb timing, whole foods, and mindful beverage choices.

• Practical strategies for maintaining nutrition while enjoying summer treats and outings.

Insights from Justin & Janell:

• How prioritizing water intake can significantly impact your health, energy, and overall well-being—especially in summer.

• Realistic ways to ensure adequate protein and vegetables in every meal, even on-the-go.

• The importance of choosing healthy fats and timing carbohydrates to support energy, weight management, and overall health.

Actionable Advice:

• Drink at least half your body weight in ounces of water daily, including electrolytes as needed.

• Include protein in each meal—simple hacks like protein shakes can make this easier.

• Incorporate non-starchy vegetables consistently, using creative swaps like cauliflower rice and zucchini noodles.

• Opt for healthy fats such as avocado, olive oil, and coconut oil, being mindful of portion sizes.

• Be strategic with carbohydrate timing, prioritizing post-workout and dinner time for better energy management and sleep.

• Choose whole foods and beverages with zero calories, limiting processed items and sugary drinks.

Quotes:

• “It's easier and more sustainable to add positive habits than it is to constantly focus on cutting things out.” – Janell Yule

• “Summertime doesn't mean abandoning your goals—it's about smart choices and simple foundations.” – Justin Yule

Call to Action:

• Embrace these foundational nutrition habits to enjoy a balanced, healthy, and fulfilling summer.

Connect with Justin & Janell:

• http://TheTransformationLife.fitness
• Instagram: @janell.yule

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

In this journey to understand the power of habits, discover how the habit loop plays a pivotal role in habit formation. We’ll share actionable tips and real-life examples to help you substitute detrimental routines with beneficial ones. Whether you're battling evening sweet cravings or digital distractions, learn how to make lasting changes that align with your long-term objectives and foster a healthier, more productive lifestyle.

We'll also discuss the influence of dopamine on habit formation and the importance of understanding your personal triggers and rewards. Tune in to learn how to harness the power of habits to elevate your daily routines and achieve your goals. Don't miss this opportunity to transform your habits and, ultimately, your life.

For more information about Justin & Janell Yule visit www.TheTransformationLife.fitness

Understanding the Physiological Mechanics of Stress

Janell starts by investigating how stress manifests in our bodies through the nervous and endocrine systems. You’ll learn about the roles of the sympathetic and parasympathetic systems and the HPA axis in regulating our response to stress. She also talks about the critical role of cortisol, the "stress hormone," and how it affects our overall health.

The Implications of Chronic Stress

Chronic stress can lead to a host of mental and physical health issues, from weight gain to disrupted sleep patterns. In this episode, Janell discuss these severe implications and provide actionable strategies for managing stress effectively.

Strategies for Effective Stress Management

Janell shares practical tips to help you manage stress, including:

• Relaxation Techniques: Incorporate practices like deep breathing, meditation, and yoga into your routine to help calm your mind and body.
• Balanced Diet: Maintain a diet rich in whole foods to support your body's ability to handle stress.
• Regular Exercise: Engage in physical activity to boost your mood and reduce stress hormones.
• Seeking Professional Help: Don’t hesitate to reach out for professional support when necessary.

By understanding and managing stress, you can pave the way for achieving your health and fitness goals amidst life’s challenges.

Tune in to Episode 85 of The Transformation Show to gain insights and strategies to better manage stress and improve your overall well-being.

To learn more about Janell Yule visit www.TheTransformationLife.fitness or follow her on Instagram at https://www.instagram.com/janell.yule/ 

Janell shares her personal experiences and the insights she's gained from her own healing journey. She introduces the first two decisions that have helped her and her clients achieve true transformation:

1. My Body is Always Working for Me: Discover how reframing your relationship with your body can shift you from a state of resistance to one of self-love and harmony. Janell explains how this belief has helped her trust her body and stop fearing symptoms, instead seeing them as adaptations and signals for deeper healing.

2. I Love and Approve of Myself: This decision is rooted in self-love and acceptance. Janell vulnerably shares her struggles with self-judgment and perfectionism and how learning to approve of herself, as she is today, has transformed her life and her health.

Janell also discusses how these decisions have helped her move away from external validation and allowed her to create a more loving, supportive relationship with her body and mind.

Tune in to learn:

• How to trust that your body is always working for your best interest
• The power of self-love and approval in supporting long-term healing
• How to shift your mindset to support both physical and emotional health
• The importance of aligning your self-talk with your health goals

This is Part 1 of a two-part series where Janell shares the four core decisions that have transformed her approach to healing. Whether you’re struggling with health challenges or simply looking to deepen your mind-body connection, this episode is packed with insights to help you take your healing to the next level.

To learn more about Janell visit www.TheTransformationLife.fitness.  You can also follow her on Instagram @janell.yule.

• The Importance of Hormonal Health Hormones are chemical messengers essential to our overall physical and mental health. Janell explains how hormones affect everything from metabolism to mood.

• Symptoms of Hormonal Imbalance Common symptoms include fatigue, brain fog, weight gain or loss resistance, anxiety, depression, insomnia, digestive issues, and more.

• Causes of Hormonal Imbalance Stress (both internal and external) plays a significant role. Janell emphasizes understanding different stressors, including dietary triggers, toxins, gut health issues, and emotional stress.

• Understanding the HPA Axis and Cortisol Janell details the Hypothalamic-Pituitary-Adrenal (HPA) axis, highlighting how stress impacts cortisol production and how cortisol levels influence overall health.

• The Role of DHEA Known as the anti-aging hormone, DHEA helps balance cortisol and plays a vital role in energy, muscle mass, mood, and immunity.

• Stress is more than emotional—it includes dietary, lifestyle, and environmental factors.

• Imbalances in one hormone can cascade, affecting multiple systems.

• Testing hormones comprehensively (not just standard lab tests) is essential to understand and address imbalances properly.

Janell will explore three additional key hormones crucial for maintaining optimal health.

• Facebook: Janell Yule | Justin Yule

• Instagram: Janell Yule | Justin Yule

• Subscribe to our newsletter at thetransformationshow.fitness

Thanks for listening! Have faith and take action.

Whether you’re navigating family expectations, nostalgic attachments, or the temptation of traditional holiday foods, this episode provides a compassionate guide to making empowered decisions. Listen in to learn how to stay present, set boundaries, and honor your body’s needs while still enjoying the holidays with loved ones.

In this Episode, You’ll Learn:

1. Food as Love: Unpacking the common belief that food equals love and how to reframe this perspective for healthier choices.
2. Navigating Family Expectations: Tips on managing family and social expectations around holiday meals, plus how to have meaningful conversations about your dietary needs.
3. Choosing Your Consequences: Learning to decide between consequences—like sticking to your health goals versus potentially offending others—and feeling empowered in your choice.
4. Honoring Traditions (and Letting Them Go): How to recognize when traditions no longer serve you and how to create new, meaningful ones that align with your current goals.
5. Conscious Holiday Eating: Making mindful choices to enjoy the foods that truly bring joy without feeling obligated to eat just for tradition’s sake.

Takeaway: This holiday season, empower yourself by letting go of the emotional stories tied to food. Reframe traditions, communicate openly with loved ones, and embrace a stress-free approach to holiday eating that prioritizes your wellbeing.

Connect with Us:

• Janell on Instagram
• Justin on Instagram

Enjoyed the Episode? Leave us a review! Help us transform lives by spreading the word.

Janell also provides a four-question guide to conscious eating that listeners can readily implement. From considering the immediate impact of food on your body to questioning if it adds to your experience, these queries can guide listeners on a mindful eating journey. Debunking the idea of tagging food as off-limits, Janell invites listeners to embrace a wide range of foods, proving how no food is unhealthy when consumed in moderation.

Learn more about Janell Yule at www.TheTransformationLife.fitness and follow her on Instagram at www.Instagram.com/janell.yule. 

In Part 2, Janell explores two more transformative decisions that can help you shift your mindset, reduce stress, and create a healthier, more balanced life:

1. I Live My Life with Ease and Flow: In today’s fast-paced world, stress and overwhelm are common struggles. Janell shares her personal experience of overcoming burnout and adrenal fatigue, which stemmed from the belief that life always had to be hard and busy. She offers insights into how you can shift your identity away from stress-driven productivity and embrace a mindset of ease, flow, and presence—without sacrificing success or goals.

2. It Is Safe for Me to Lose Weight: Many people unknowingly hold on to limiting beliefs that prevent their body from releasing excess weight or healing. Janell explains the connection between emotional safety and physical transformation, shedding light on how perceived stress and unresolved trauma can block your body’s ability to heal. She also discusses the powerful role identity plays in this process and how you can create an environment where your body feels safe to heal and let go.

Tune in to learn:

• How to embrace ease and flow in your life, even with a busy schedule
• Why stress and overwhelm are choices, and how to break free from them
• The critical connection between emotional safety and physical transformation
• How unresolved trauma and limiting beliefs might be holding you back from healing and achieving your health goals
• Practical strategies to shift your identity and create lasting, transformative change

Whether you're seeking to reduce stress, improve your health, or release excess weight, this episode is filled with actionable insights and empowering advice to help you move toward a life of ease, flow, and healing.

Key Points from This Episode:

1. Let Go of Comparison:

   • Recognize that comparing yourself to others—or even to past or future versions of yourself—fuels feelings of inadequacy.

   • Embrace your unique story, talents, and strengths to reinforce self-worth.

2. Make a New Decision:

   • Understand that feeling "not enough" is based on an old decision or belief you've made, often subconsciously.

   • Decide consciously that you are enough right now, independent of achievements or external validation.

   • Remember that your worth is not based on doing more or achieving more; it's inherent.

3. Stop Believing Other People:

   • Reflect on where negative beliefs originated. Often, they come from hurtful words or actions of others that we mistakenly internalize as truth.

   • Recognize that just because someone says something negative or critical does not make it true; it's merely their perception based on their own experiences and beliefs.

Powerful Quotes:

• "Comparison is the thief of joy—and everything else." – Janell

• "Just because you have a thought doesn't mean it's true."

• "Hurt people hurt people." – Janell & Justin

Action Steps:

• Notice when you're engaging in comparison and consciously choose to stop.

• Actively practice making a new decision about your self-worth each day.

• Evaluate and challenge negative beliefs by asking yourself, "Is this true?" and "Where did this belief originate?"

Connect with Janell and Justin:

• @janell.yule

• @justin.yule

• www.TheTransformationLife.fitness

Closing Message: "Have faith and take action!" – Janell & Justin

• How to Start the Holiday Season Fully Charged: Why recharging your mental, emotional, and physical energy before the holidays start can save you from burnout and illness.
• The Role of Boundaries: How to navigate family obligations, holiday traditions, and the expectations of others while staying true to your own needs.
• Maintaining Supportive Habits: Practical ways to keep your nutrition, workouts, and hydration on track—even during the busiest weeks.
• Breaking Free from Tradition: How to evaluate long-standing traditions and create new ones that bring joy and meaning to your holidays.
• Mindset Anchors: Simple tools like gratitude and mantras to help you stay present and calm amidst holiday chaos.

1. It’s Okay to Redefine Your Holidays: Traditions and expectations shouldn’t feel like obligations. Ask yourself what brings you joy and what you can let go of.
2. Plan Ahead: Scheduling rest, setting boundaries, and being intentional about your commitments can help you avoid the holiday overwhelm.
3. Ditch All-or-Nothing Thinking: Whether it’s workouts or nutrition, doing something is always better than doing nothing. Small wins add up.
4. Mindset Matters: Anchoring yourself with gratitude or a personal mantra can keep stress in check and help you focus on what really matters.
5. Your Health Is Non-Negotiable: Supportive habits like regular movement, hydration, and sleep are essential for thriving through the holidays.

• Reflect on what you truly want your holiday experience to look like.
• Write down the habits that are non-negotiable for you this season.
• Identify a few traditions that bring you joy and consider letting go of the ones that don’t.

Remember: The holidays are an opportunity to connect, create memories, and focus on joy—not a time to lose yourself in stress and overwhelm. As Justin says, “Focus on recharging your battery, not depleting it!”

If you found this episode helpful, don’t forget to leave a review, subscribe, and share with a friend who could use some holiday mindset inspiration.

Follow Us On Instagram:

Janell.Yule

Justin.Yule

Janell and Alyson share the raw, behind-the-scenes stories of how they prepared for this grueling challenge—balancing rigorous training with their busy lives, leaning into the support of their community, and pushing through the moments when giving up seemed easier. They open up about the mindset shifts that kept them going, the importance of setting audacious goals, and the transformation that happens when you step out of your comfort zone and into your power.

Whether you’re scaling literal mountains or tackling the mountains in your own life, this episode is packed with inspiration and actionable insights that will motivate you to keep climbing, no matter how steep the path ahead.

Tune in to learn:

• How Janell and Alyson prepared physically and mentally for the 29029 Everesting event
• The role of community and accountability in achieving big goals
• Strategies for overcoming self-doubt and pushing through mental barriers
• The transformative power of setting and achieving audacious goals

Join us for a conversation that’s not just about reaching new heights in fitness, but in life. It’s about showing up for yourself, taking massive action, and proving that you’re capable of more than you ever imagined.

To learn more about 29029 visit https://29029everesting.com/ 

To learn more about and connect with Janell Yule visit www.TheTransformationLife.fitness and follow her on Instagram at https://www.instagram.com/janell.yule/ 

Key Takeaways:

* Recognize that quitting is a habitual pattern that often shows up when things become challenging. * Explore why difficulties provide crucial opportunities for personal growth and expansion. * Understand how choosing difficult tasks proactively builds mental toughness and resilience.

Insights from Justin & Janell:

* Quitting on goals often stems from deeper issues related to self-worth and self-love. * Making difficult tasks normal, as athletes like Steph Curry and Michael Jordan do, can lead to extraordinary results. * How consistent practice of facing challenges creates a powerful habit of resilience, rather than retreat.

Actionable Advice:

* Identify your patterns: Reflect honestly on how you react when facing obstacles. * Start small: Incorporate manageable yet challenging tasks into your routine, such as preparing healthy meals or consistently working out. * Seek support: Engage with coaches or communities to maintain accountability and resourcefulness. * Reframe difficulty: View challenging situations as opportunities rather than barriers.

Quotes:

* “Make difficult normal.” – Justin Yule * “You're not quitting on the program, you're quitting on yourself.” – Janell Yule

Call to Action:

* Embrace challenges as opportunities for growth and start making difficult tasks a regular part of your life to build lasting transformation.

In this episode, you'll discover:

- Why expecting constant linear progress sets you up for frustration—and what to do instead. - How "zooming out" helps you see your progress clearly, especially during challenging times. - Strategies to stay consistent and motivated when results aren’t immediately visible. - Practical tips for supporting your physical, mental, and emotional wellbeing during periods of stagnation or struggle. - The importance of community, support, and connecting your transformation goals to your personal values.

Highlights:

- [1:25] Why true success and transformation don't move in a straight line. - [2:58] Janell's training journey for the 29029 Everest event and what it's teaching her about progress. - [10:39] How the toughest parts of your journey offer valuable growth opportunities. - [18:03] Actionable steps to take when you're facing setbacks or feeling stuck. - [22:16] The power of community, self-care, visualization, and leaning into your deeper "why."

Join Justin and Janell as they empower you to embrace the journey’s imperfections, keep faith in the process, and stay the course toward lasting transformation.

Mentioned in This Episode: - The Transformation Journal (available at thetransformationlife.fitness) - Episode 121 & 122: "What to Do When It's Not Working"

Connect with Justin & Janell: - Website: www.TheTransformationLife.fitness - Instagram: @JanellYule

If you haven’t listened to part one yet, we recommend starting there for a comprehensive understanding of sugar’s impact on our immune system, hormones, and overall health. In today’s episode, Janell breaks down how to shift from over-reliance on sugar to a more mindful, nourishing approach. Perfect timing as we head into the holiday season, these tips will help you feel empowered, intentional, and in control with your choices.

In this Episode, You’ll Learn:

1. Abstaining vs. Moderating: Discover which approach suits you best and why understanding this can ease anxiety around sugar.
2. Choose Better Sugars: Learn how swapping refined sugars for natural alternatives can support your health.
3. Establish Healthier Coping Mechanisms: From managing stress to emotional eating, Janell shares ways to break free from using sugar as a default comfort.
4. Cut Out Hidden Sugars: Tips on identifying and eliminating hidden sugars in common foods so you can cut down effortlessly.
5. Support Your Body with the Basics: The importance of hydration, sleep, and balanced meals to prevent sugar cravings and keep your immune system strong.

Takeaway: Having a healthy relationship with sugar is not about total deprivation. It’s about enjoying it mindfully, making conscious choices, and supporting your body so that you can feel your best mentally, physically, and emotionally.

Resources Mentioned:

• 21-Day Detox Program – Janell’s guide to resetting your habits and reducing sugar.
• Gut Thrive in 5 for those interested in a personalized approach to improving gut health and reducing sugar cravings.

Enjoyed the Episode? Leave us a review! Your feedback helps us reach and transform more lives.

Follow Janell on Instagram @janell.yule

In this episode, you’ll learn:

• Why motivation is a myth and how you're sabotaging yourself by waiting for it.

• How to create momentum through small, manageable actions.

• The importance of developing habits and routines so you don’t rely on motivation.

• Practical tips and "motivation hacks" that can help you take action when you're feeling stuck.

• How physiological factors like nutrition, hydration, and sleep directly impact your motivation levels.

• The role of identity and why "being" precedes "doing."

Plus, discover Justin and Janell’s favorite resources, including the powerful book "Willpower Doesn’t Work" by Benjamin Hardy.

If you’re tired of feeling stuck and ready to take action—even without feeling motivated—this episode provides the clarity, tools, and encouragement you need to finally start moving forward.

Key Topics Covered:

• Eustress vs. Distress: Not all stress is bad! Learn the difference between beneficial stress that helps you grow and harmful stress that leads to chronic health issues.
• Internal vs. External Stress: Janell explains how stress isn’t always caused by external factors like work or relationships; it can also be triggered internally by issues like gut imbalances, blood sugar dysregulation, or even inflammation.
• The Fight or Flight Response: Discover how chronic stress can push your body into a constant state of "fight or flight," leading to elevated glucose levels, hormone imbalances, poor sleep, and even weight gain.
• The Power of Decision: Justin and Janell highlight the importance of making a conscious decision about stress—how you respond to stress, rather than trying to eliminate it, can transform your health.
• Practical Stress Management Tools: Janell shares some of her go-to strategies for managing stress daily, including yoga, gratitude journaling, and incorporating more rest and relaxation into your life to activate the parasympathetic (rest and digest) nervous system.

Tune in to learn:

• Why your body can’t tell the difference between real and perceived stress
• How to recognize internal stressors that could be affecting your health
• Simple daily habits to bring your body into a state of healing and relaxation
• How prolonged stress can impact your immune system, hormones, and overall vitality
• The importance of shifting your mindset around stress to create lasting transformation

Whether you’re dealing with chronic stress or looking for ways to improve your overall well-being, this episode is packed with practical advice and empowering insights that will help you manage stress more effectively and improve your health from the inside out.

To learn more about Justin & Janell visit www.TheTransformationLife.fitness.

Episode Highlights:

• Celebrating 11 Years: Justin reflects on 11 years since starting his fitness boot camp, sharing gratitude despite industry challenges due to COVID-19.

• Two States of Being: Introduction to the concept that all emotions can be categorized into two states:

  • Beautiful States: Joy, excitement, curiosity, compassion, fun.

  • Suffering States: Stress, anxiety, anger, overwhelm, jealousy, fear.

• Root Cause of Suffering: All suffering originates from one's own thinking, not from experiences themselves.

• Choosing Your State: You always have a choice to shift from suffering to a beautiful state through awareness and reframing.

• Suffering and Judgment: Discussion on how self-judgment compounds suffering; recognizing suffering without judgment is key to transformation.

• The Cost of Suffering: Analysis of how suffering significantly impacts productivity, creativity, relationships, and health.

• Life is Always Working For You: Embracing this fundamental belief can shift perspective, especially in challenging situations like business struggles during COVID-19.

• Unintelligent Thinking: Identifying that the thoughts causing suffering are usually false beliefs or misinterpretations of reality.

• Practical Examples:

  • Dealing with anxiety around work and the concept of "Sunday anxiety."

  • Reframing business challenges as opportunities for growth and transformation.

• Tools for Transformation: Encouragement to regularly revisit these principles through ongoing learning, coaching, and reflective practices.

Quotes from the Episode:

• "Suffering is caused by one thing and one thing only—your own thinking."

• "Life is always working for us, even if it doesn't feel like it in the moment."

• "Pain is inevitable, suffering is a choice."

• "You can't connect the dots looking forward; you can only connect them looking backward." – Steve Jobs

Recommended Action Steps:

• Regularly assess and question your thoughts causing suffering.

• Practice reframing challenging situations as opportunities.

• Consider coaching or deeper learning to master shifting from suffering to beautiful states.

Referenced Episodes:

• Episode 21: "Two States of Being"

Connect further with Justin and Janell:

• @justin.yule

• @janell.yule

• The Transformation Life

Final Thought: Decide today to see life as always working in your favor and watch as opportunities for transformation unfold.

• [1:52] Conferences can re-energize you
• [8:05] A bit about the Rise Conference
• [13:01] If you don’t take care of yourself you’ll never achieve your goals
• [20:47] Own your past
• [29:42] Own your future

If you haven’t heard of Rachel Hollis, she is a sensational writer, speaker, and blogger. She wrote the New York Times bestselling books Girl, Wash Your Face and Girl, Stop Apologizing. Many people thought that Girl, Wash Your Face was her first book, but actually it was her 6th. She is a testament to hard work and perseverance. She wasn’t an overnight success. Her success was 15 years in the making. She speaks all over the world and she has built a multi-million dollar media company. Rachel’s Rise conference is up there with the best of them. Listen in to hear what I learned from it. 

During the first day of the conference, the focus was on health and wellness. I love that the core of the health and wellness day was to love yourself enough to make improvements in your health and wellness to improve your life. She taught that when you love yourself enough to make a change it is much more likely to stick rather than if you try to change out of self-loathing. You don’t need to hate anything about yourself, instead, you need to love yourself. To be the best version of you have to focus on self-care. 

The second day of the conference was a very powerful day. The focus of the second day was owning your past. She taught that what has happened to you in the past or what you have done in the past do not define you, what you can achieve, or where you are going. This was an emotional day for so many in the audience. To be able to move forward you first have to recognize your limiting beliefs and the triggers that are holding you back. Do you have limiting beliefs telling you that you can’t achieve your goals? 

To really own your future you have to dream big. Day 3 focused on how to realize your goals. To have a big vision of your future it is important to form vivid pictures of where you want to go. Rachel has a Start Today Journal in which you write down your 10-year vision. We then broke this vision down into 10 dreams. The key is to write them down every day until you achieve your goal. This is a great exercise that you can couple with your gratitude practice. Break it down into 1 goal. One thing I love about Rachel Hollis is that she encourages people to do it all. You can be a mom and a business owner, a wife and a successful entrepreneur. You really can do it all if you have the tools to help you transform your life. 

• Rachel Hollis
• The Rise Conference
• BOOK - Girl, Wash Your Face by Rachel Hollis
• BOOK - Girl, Stop Apologizing by Rachel Hollis
• MOVIE - Made for More
• Trent Shelton

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

• [5:22] What expectations do you have on your vacation?
• [13:54] How do we fit in fitness while on vacation?
• [17:43] Routine is so important
• [27:00] A summary of staying healthy while traveling

A few years ago we stumbled onto the concept of taking a free day from work. We learned that by completely disconnecting from all things work related we could be more productive and excited when we came back. We now realize how important free days are to both health and business and we take advantage of them whenever we can.

On any vacation or even just a weekend, it is important to set expectations from the outset. If you have a partner it is important to communicate your expectations from the beginning so you can both plan what you want to accomplish. You can layout the outcomes you expect just like in business. By communicating what you want to do in your free time you can make better use of your most important resource, your time. Do you plan your weekends and vacations?

Many people think that it is impossible to incorporate fitness and staying healthy while traveling. However, that’s just not true. You can create your own fitness routine even while on vacation. Travel can be physically hard on our bodies so it is even more important to try and treat your body kindly while traveling. We make sure to drink plenty of water and travel with loads of supplements to help our bodies through the hardship of travel.

We also find it important to create a fitness routine while on vacation. I love my morning walks and I incorporate stretching and yoga into my routine. Justin continues to strength train and makes use of the gym at the resort to continue his fitness routine. Although our routines are different from everyday life while on vacation we don’t stay up late and party all night long. We sleep in a little, make sightseeing plans, eat out at healthy restaurants, and make an effort to move our bodies as much as possible. Do you incorporate fitness into your vacation routine?

I don’t like to continue with strength training while I’m on vacation but Justin does. He even pays a little extra to have access to all the gym facilities at the resort. He loves the chance to work out with different machines and he enjoys the sauna afterward. Even though I don’t continue my strength training routine I still make sure to move my body every day. On vacation, walking is my favorite mode of movement. I love exploring and walking is a great way for me to move my body and explore my new surroundings. If you keep up with fitness while on vacation when you get back to your normal exercise routine your body will appreciate it.

It can be hard to fit in fitness and nutrition while traveling but if you have the right mindset you can keep up with your transformation goals. Here are 3 tips to remember while traveling.

1. Have a conversation with your partner to set expectations. Establish what habits you will keep up and what routine you will have. Remember your minimums and make sure you meet them.
2. Pay attention. Pay attention to what you eat and continue to move your body every day.
3. Be intentional. You want to be intentional about your fitness goals in your daily life, the same is true on vacation.

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

If you've always wondered how to leverage the abundant summer produce for better health, this episode is for you. Janell offers practical tips on how to integrate more vegetables into your daily meals, the convenience of frozen produce, and the art of vegetable grilling. We also touch on the important but often overlooked aspect of hydration, beyond just drinking water. Janell ends the episode by discussing intelligently navigating social gatherings and eating strategies for out-of-town stays. Join us on this journey as we transform the hot and fun-filled summer days into an opportunity for improving our nutritional habits.

Learn more about Janell Yule at www.TheTransformationLife.fitness and follow her on Instagram at www.Instagram.com/janell.yule. 

• [2:22] Justin recently had a 10-day headache
• [12:02] Finally the beginning of the answer to the headache
• [16:24] He found a holistic doctor that could help
• [20:52] How has past physical trauma affected your body?
• [28:03] Will Justin continue to work on his psoas?
• [31:44] Don’t give up your hard work

Recently Justin had a headache that lasted for 10 days! While this sounds pretty excruciating it was even more worrisome because he doesn’t typically get headaches. It also wasn’t a typical headache, it was tied in with the movements of his body. When he moved in certain ways a horrible pain would shoot through the muscles in his head. He doesn’t usually take medication but after several days of the intense pain, he relented to taking ibuprofen. He and I racked our brains trying to think about what could be the cause of the problem. We knew that the headache was merely a symptom of a bigger problem. What was Justin’s body trying to tell him?

During this painful time, he got several adjustments at the chiropractor. Together they tried to work out what the problem could be. It wasn’t until he received a massage at the club that he was finally able to develop a hypothesis. The masseuse asked him about his recent deep work with his psoas. She reminded him about the psoas playing a role in triggering emotional trauma. That’s when a light came on. Of course, Justin and I both knew about the role the psoas play in the body’s processing an emotional release, but we were so close to the situation that it had never occurred to us that the psoas might be the culprit of the agony in his head.

When there is something going on with your body it is important to see a team of healthcare experts. You can’t always think of everything yourself which is why it is valuable to have your own team working with you to find the answers. You need to investigate further to discover the root of the problem. Whatever the body is doing is just a symptom, it is vital to find the underlying problem. Your team of healthcare experts can work with you to identify the deeper issues. Even though Justin and I had plenty of background knowledge about how the body works we were so close to the problem that we couldn’t connect the dots.

You may be wondering if Justin will continue to work on his psoas after discovering that this was the culprit in his pain. The answer is yes. Although he will ease up a bit and won’t work this area with such intensity, he understands that deep work often triggers pain. When stress brings your transformational work down, its habit that helps you continue the journey. With the help of his team of healthcare experts, he was able to discover the root of the problem and understand the underlying causes. Together they will continue to work on bringing his body back to balance. His healthy routine will help him continue on his transformation journey, are you developing healthy habits to get you through challenges?

• New Kingdom Healthcare

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

• [1:22] Justin won’t make excuses even with a sprained ankle
• [9:07] There are a lot of excuses that are ’legit’
• [16:49] The secret to success is being able to maintain progress
• [21:01] Is there something else going on?
• [25:08] What is the first step to climb out of a downward spiral?

Recently Justin rolled his ankle while going down a flight of stairs. His mind immediately went to how the injury would interrupt the progress he was making on his leg workouts. He was all gloom and doom until he realized that he didn’t have to use this excuse to ruin his progress. Instead of striving for the perfect leg workouts or quitting leg workouts completely due to his injury he adapted. You can modify any program to meet you where you are. It’s okay to step back a bit and then rebuild your way back up to where you were and then where you want to be. Learn how to balance rather than using the all or nothing mindset.

There is a big difference between losing weight and weighing less. So many people yo-yo in their weight loss. They are constantly losing and gaining, losing and gaining again. This is due to the fact that when life throws them curveballs, (and let's face it, life is full of curveballs) they regress into their old habits. The secret to success in anything, not just in weight loss is being able to maintain your progress. It is so much harder to start back up again rather than to just maintain progress. If something significant has changed in your life making your transformation more of a challenge, then dig deep and figure out how you can go into maintenance mode to maintain the progress you have already made.

So what if you’re there right now. You have the perfect excuse, you want to transform your life but, but, but. What can you do? Pick one thing. Just focus on doing one thing today. Pick something that has a great impact and that doesn’t have a lot of output. You could drink more water, read a book, go to bed early, go to the gym, get outside in nature, or hire a trainer to motivate you. Exercise is an amazing catalyst to healthy living. Movement is imperative to life. Once you start moving you will feel stronger. When you feel strong in your body you will feel strong in other areas. Life is going to keep throwing things at you. How you take care of your body is how you are going to take care of everything else.

Whatever your excuse is, you can continue on. You don’t have to let your perfect excuse stop you from reaching your goals. There are so many small things you can do to simply maintain the progress you have made so far. You can get back to the big gains whenever your life settles down. Right now focus on maintaining your progress. It’s okay to do things differently. You can workout at home if getting to the gym is too much of a challenge right now. You can still get protein and vegetables into your diet even though you are crazy busy. So what are you going to do to maintain your progress?

• BOOK - Atomic Habits by James Clear
• BOOK - 25 Year Framework by Dan Sullivan
• Rachel Hollis

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

• [4:22] How does sugar affect your body?
• [6:15] What do sports have to do with my weight loss journey?
• [8:35] How do expectations affect your experience?
• [16:25] What is more important to your transformation?
• [19:44] There is no end destination, find the joy in the journey

Americans enjoy high scoring games. We find low scoring games to be a bit boring. One reason for this is dopamine. Dopamine is known as the feel-good hormone. Dopamine actually controls the way you feel and gives you pleasure. If you aren’t eating the right amount of protein and are lacking in micronutrients then your body isn’t making enough dopamine. One way for your body to create dopamine is by eating sugar and carbohydrates. This releases dopamine and will bring pleasure. Another way to create dopamine is by watching exciting sports, shopping, or by that mini-high you get through social media.

When you begin your weight loss journey or any kind of transformation in your life you are excited in the beginning. This helps you to jumpstart your transformation. Each small win that you achieve brings on the rush of dopamine. But over time that rush of dopamine dissipates even if you experience a win. This happens when your transformation slows. You only hit the gym 2 or 3 times a week instead of every day. You begin to add unhealthy foods back into your diet. Part of our jobs as coaches is to encourage you at this point. We’re here to remind you that every step forward, no matter how small, is an exciting part of your transformation even if your body isn’t giving you that high.

Often our expectations don’t meet up with reality. Take for instance the Super Bowl, everyone thought that it would be a high scoring game. So it was that much more disappointing when it turned out to be low scoring. It was a bit anti-climactic. Ask yourself what your expectation is of your transformation. Is it realistic? If there is a big expectation gap this can cause your transformation to fail.

What do you think is more important, numbers on a scale or the way you feel? So many people get frustrated when the numbers on the scale don’t move. They quickly discount the fact that they feel better, have more energy, their clothes fit better, and they are generally happier. Isn’t that the whole point? So think about it. Are you undergoing this transformation to watch numbers move on a measuring device, or are you trying to make your life better? What are your expectations for this journey in transformation?

There is a gestation period for your goals that you don’t know. Nobody knows how long it will take them to achieve the transformation that they want. The thing is it could take years. You must learn to enjoy the journey. The journey is the destination. In our instantaneous world, it can be hard to understand that real change takes time. Understand how your body works and that you will hit plateaus. Embrace the fact that your 4-6-8 week program to lose weight is really just a jump start to a long-term transformation.

• Episode 13
• BOOK - Think and Grow Rich by Napoleon Hill

• http://TheTransformationClub.fitness

Key Takeaways:

• Why your liver health directly influences hormonal balance, metabolism, and energy levels.

• The connection between liver function and thyroid health, including critical insights on thyroid hormone conversion.

• Signs your liver may need support, including brain fog, hormonal issues, chronic fatigue, digestive problems, and stubborn weight gain.

• Common liver stressors you might be overlooking, such as sugar, alcohol, environmental toxins, trans fats, and emotional stress.

• Actionable dietary and lifestyle tips to support and rejuvenate your liver.

Insights from Janell:

• The liver isn't just impacted by alcohol—excess sugar and processed foods can be even more harmful.

• Practical strategies to support liver detoxification through foods like leafy greens, cruciferous vegetables, and powerful superfoods such as broccoli sprouts.

• Janell’s personal insights and experience with liver-supportive practices, including castor oil packs and coffee enemas.

Actionable Advice:

• Incorporate liver-supportive foods and supplements like NAC, methylated B vitamins, zinc, and magnesium into your routine.

• Prioritize detoxification practices like castor oil packs and consider guided coffee enemas if appropriate.

• Clean up your personal care and household products to reduce toxic burden on your liver.

• Address emotional health, specifically unresolved anger or resentment, to support liver health.

Quotes:

• “Hormones aren't the root cause—they're messengers. The liver is often a critical underlying factor.”

• “Your liver is your most overworked and underpaid organ—give it the support it deserves.”

• “Supporting your liver not only impacts physical health but emotional and mental clarity too.”

Call to Action:

• Start showing your liver some love—implement simple dietary changes, integrate supportive practices, and explore how improved liver health can transform your life.

Connect with Janell:

• Instagram: @janell.yule

• www.TheTransformationLife.fitness. 

Key Takeaways:

• The biggest mindset mistake is believing the goal is to never have negative thoughts or emotions again.

• True mindset work involves awareness, acceptance, and learning to manage negative states, not eliminating them completely.

• Growth and transformation often come through discomfort, and avoiding discomfort prevents progress.

• Life experiences will consistently challenge your mindset, and the goal is improvement, not perfection.

Insights from Justin & Janell:

• Janell emphasizes the importance of simply being with your uncomfortable emotions without needing to immediately fix or change them.

• Justin draws parallels between physical fitness training (adaptation through discomfort) and mental/emotional fitness.

• Both highlight how recognizing negative thoughts or emotional patterns earlier and managing them more effectively over time is the real sign of successful mindset work.

Actionable Advice:

• Practice awareness: notice negative thoughts and emotions without immediately trying to avoid or suppress them.

• Use breathing techniques to manage moments of overwhelm or anxiety, helping your nervous system remain calm.

• Regularly expose yourself to small, manageable discomforts (like cold showers) to build resilience and adaptability.

• Embrace setbacks and negative emotions as opportunities to reinforce your mindset skills rather than proof of failure.

Quotes:

• “The biggest mistake that people make around mindset is thinking that you will never have any more negative thoughts.” – Janell Yule

• “Growth occurs because of discomfort. You have to be willing to be uncomfortable.” – Justin Yule

• “Life will give you as many opportunities as needed for you to embody what you’re learning.” – Janell Yule

Call to Action:

• When faced with discomfort, challenge, or negative thinking, pause and practice being present rather than immediately seeking escape. This approach strengthens your ability to thrive despite adversity.

Key Takeaways:

• Rest is essential for productivity, creativity, and physical health—not just sleep.

• Effective rest doesn't always mean total stillness; it can involve activities that relax and rejuvenate you.

• Incorporating rest regularly prevents burnout, improves focus, and helps manage stress.

• Everyone rests differently; understanding your unique needs and preferences is important.

• Challenging societal beliefs about rest being lazy is crucial for lasting wellbeing.

The 10 Powerful Ways to Rest:

1. Reading – Calms the mind, encourages imagination, and reduces stress.

2. Spending Time in Nature – Lowers cortisol, improves mood, and boosts creativity.

3. Being Alone – Allows quiet introspection and recharging without external stimulation.

4. Listening to Music – Elevates mood, calms anxiety, and shifts mental states.

5. Doing Nothing in Particular – Letting your mind wander and rest without pressure or expectations.

6. Walking – Enhances creativity, aids digestion, and balances your nervous system.

7. Taking a Hot Bath – Promotes deep relaxation, detoxification, and better sleep.

8. Daydreaming – Encourages creativity, problem-solving, and mental clarity.

9. Watching TV (Strategically) – Provides mental escape, enjoyment, and relaxation when used intentionally.

10. Mindfulness – Grounds you in the present moment, reducing anxiety and overwhelm.

Janell’s Tips for Effective Rest:

• Combine rest practices, like walking in nature or listening to music while stretching.

• Question your beliefs about rest (e.g., "rest is lazy") to overcome resistance.

• Strategically schedule rest into your daily routine to enhance productivity and reduce stress.

Justin’s Insights on Rest:

• Rest is not lazy; it’s strategic and necessary for long-term productivity and health.

• Successful people often integrate structured rest into their lives to boost creativity and effectiveness.

• Pay attention to how you recharge differently than others and respect those differences.

Quotes:

• "We rest very differently—understanding that has been key." – Janell Yule

• "Rest is about making you more productive, more fit, and more successful. It's not an escape; it's strategic." – Justin Yule

• "How can you structure your day so you don’t need an entire day off to not feel overwhelmed?" – Janell Yule

Action Steps:

• Identify your favorite ways to rest from the list above, and plan how to incorporate them daily or weekly.

• Reflect on your beliefs about rest and reframe them positively.

• Schedule rest proactively—don’t wait until you're exhausted.

Key Takeaways:

• Self-care is much more than indulgences—it’s rooted in your mindset, beliefs, and self-talk.

• True transformation and consistency in self-care come from feeling good, not from punishing yourself into change.

• Identifying and reframing limiting beliefs about self-care and self-worth is critical for lasting habits.

• Shame is a powerful obstacle to change; it must be addressed with vulnerability and openness.

• Simple, small, consistent actions are the foundation of meaningful self-care.

Insights from Janell:

• Real self-care involves consistently choosing actions that support your physical, mental, and emotional well-being.

• Your negative beliefs about self-care (e.g., “it’s selfish” or “there’s no time”) directly prevent you from prioritizing it.

• Change driven by self-love and compassion is far more sustainable and fulfilling than change driven by self-criticism and shame.

Actionable Advice:

• Practice daily gratitude to shift your mindset toward positivity and abundance.

• Keep at least one small promise to yourself daily to build confidence and momentum.

• Regularly acknowledge and celebrate your progress and small wins in self-care.

• Ask yourself daily, “What would my future self thank me for?” and act accordingly.

• Surround yourself with supportive messages, books, and people who reinforce your commitment to self-care.

Quotes:

• “We change by feeling good, not by feeling bad.” – Janell Yule

• “Until you shift your beliefs and thoughts, you will not implement what you know about self-care.” – Janell Yule

• “Shame is poison because it attacks the part of you that believes you actually can create lasting change.” – Janell Yule

• “You can love yourself and your body while still wanting to improve. It doesn’t have to be one or the other.” – Janell Yule

Call to Action:

• Identify one small, manageable self-care practice you can consistently commit to each day. Celebrate your progress and let it fuel more positive actions.

Key Takeaways:

• Why long-distance cardio (running marathons, half-marathons) isn't the best method for sustainable weight loss.

• The impact of excessive cardio on hormonal balance, hunger cues, and metabolism.

• Understanding the critical difference between losing weight and losing fat—and why muscle loss is detrimental.

• How strength training contributes significantly to boosting metabolism, maintaining lean muscle, and enhancing overall health, especially as you age.

• Recognizing signs of being "undermuscled" and why maintaining or increasing lean muscle mass should be your priority.

Insights from Justin & Janell:

• Janell's personal experience training for marathons, the mistakes she made, and lessons learned.

• Understanding the physiology behind why cardio can sometimes lead to fatigue, hormone imbalance, and even increased hunger.

• The importance of strength training for boosting metabolism, preserving muscle mass, and enhancing cognitive function and overall well-being.

Actionable Advice:

• Prioritize strength training sessions 2-3 times per week for optimal health and body composition.

• Adjust protein intake and focus on nutritional support to enhance body composition goals.

• Recognize the benefits of active recovery (such as enjoyable walks in nature) versus intense steady-state cardio.

Quotes:

• “Nobody really wants to lose weight or gain weight; they want to look and feel a certain way.” – Justin Yule

• “Stimulate, don’t annihilate. More isn't always better—especially with exercise.” – Justin Yule

• "If you're training and not seeing results, consider that you might be undermuscled rather than just overfat." – Janell Yule

Call to Action:

• Reflect on your fitness goals and evaluate if your current training strategy aligns with maintaining or increasing muscle mass for optimal long-term results.

• Subscribe, review, and share The Transformation Show to help others transform their lives!

Connect with Justin & Janell:

• Instagram: Justin Yule | Janell Yule

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

This episode puts down the limitations of conventional wisdom, which primarily advocates for reduced calorie intake and boosted exercises. Instead, our hosts shed light on recognizing the body's critical indicators of health - absence of inflammation, hormonal balance, and efficient gut performance. They highlight the actual simplicity that attaining a healthy body naturally leads to productive, sustainable weight loss.

Timestamps:

00:01:15: Misconceptions about Losing Weight and Getting Healthy

00:02:33: Personal Experiences and Shifts in Mindset on Weight Loss

00:03:13: Dangers of Unhealthy Weight Loss Methods

00:05:50: Five Areas to Address for Optimal Health and Maintaining Weight

00:06:37: Importance of Blood Sugar Regulation

00:10:07: Role of Cortisol and Hormonal Balance in Weight Loss

00:13:15: Effects of Safety, Physiologically and Psychologically, on Weight Loss

00:14:54: Importance of Gut Health in Disease Prevention and Weight Control

00:18:05: Importance of a Balanced Gut Microbiome

00:19:19: Addressing Overgrowth of Yeast or Candida for Better Health and Weight Control

00:19:49: Understanding availability and importance of reaching out

00:20:05: Factors negatively impacting gut health

00:20:34: Importance of continual work on hormonal health and gut health

00:21:00: Recommendations for testing and understanding gut health

00:21:28: Importance of optimal detoxification for weight loss

00:22:39: Understanding detoxification from a hormonal perspective

00:23:47: Awareness on everyday toxins

00:24:23: Simple detoxification practices

00:25:33: Importance of conscious choices for healthier living environment

00:26:09: Blood sugar, hormones, gut health, detoxification, and mitochondria health

00:26:16: Discussion on mitochondria health and metabolic flexibility

00:28:40: Seeking guidance from a health practitioner for optimizing health

00:31:10: Understanding the role of a health practitioner and personal trainer

00:31:54: Closing thoughts - You get healthy and then you lose weight

Learn more about Justin & Janell at www.TheTransformationLife.fitness

• The Difference Between Working OUT and Working IN: What “working in” actually means and why it’s just as important as intense workouts.
• The Role of Recovery: How rest, bodywork, and active recovery facilitate transformation and prevent injury.
• Nervous System Balance: Why understanding your sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems is key to thriving.
• Signs You Need to Work IN: How to recognize if you’re overtraining or not recovering properly.
• Limiting Beliefs Around Rest: Why you won’t “lose your gains” by taking time to focus on recovery—and why you might actually make more progress.

1. Training Hard ≠ Training Smart: Constantly “going hard” doesn’t equal results. The real transformation happens when you give your body the chance to recover.
2. Active Recovery is Powerful: Activities like foam rolling, yoga, walking, massage, and stretching improve mobility, prevent injury, and enhance performance.
3. Your Nervous System Needs Balance: Spending too much time in a stressed, sympathetic state can sabotage your progress. Working in brings you back to balance.
4. Know the Signs of Overtraining: Loss of motivation, persistent fatigue, aches, or plateaus are indicators that your body needs more rest and recovery.
5. Holistic Health is the Goal: Combine “working out” and “working in” for a smarter, sustainable fitness routine that delivers results year-round.

• Foam rolling and mobility work
• Gentle or restorative yoga
• Long walks or leisure biking
• Massage, chiropractic, or bodywork
• Reducing workout loads and intensity
• Breathing exercises and stress management practices

• Assess Your Routine: Are you balancing workouts with recovery? Identify opportunities to add “working in” activities into your schedule.
• Listen to Your Body: Watch for signs of overtraining and consider tools like recovery trackers (Whoop, Oura Ring) to monitor your readiness.
• Shift Your Mindset: Remember, recovery is not “lazy”—it’s strategic and essential for progress.

• Janell

• Justin

Final Thought: If you’ve ever felt like taking a break would derail your progress, this episode will reframe how you see recovery. “Working in” doesn’t mean slowing down—it means creating space for real transformation to happen.

If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with a friend who might be stuck in the “go hard or go home” mentality. Take care of your body—it’s the only one you’ve got! 🎧✨

• [2:22] Questions to ask yourself
• [4:46] So what are our base minimums?
• [11:46] Why don’t we drink?
• [15:07] Why did we choose to eliminate gluten from our diets?
• [21:37] Don’t try to do everything at once

We have a few things that we do each day that are no-brainers and we don’t even have to think about accomplishing these tasks every day. We are able to do them when we travel or when we are under stress. We know that by having these minimums in our lives we are able to handle anything that life throws at us with much more grace.

• Every day we drink (at least) as many ounces as our weight in water.
• We ensure that we sleep enough every day.
• We don’t drink.
• We eat a gluten-free diet.
• We move our bodies every day.
• We practice self-care.
• We eat 5 servings of veggies daily.
• A daily gratitude practice helps us keep everything in perspective.

You may be looking at our minimums and think, no way! I can’t do all of these things. Well, there’s good news, you don’t have to! When learning how to manage your minimums it’s important to choose the right minimums. They aren’t the right minimums for you if it is a constant battle to get them done. If you are walking around the kitchen every night or climbing your stairs to try and get steps in then you may have chosen the wrong goal. Don’t try to do it all at once. Choose 1 thing at a time to work on until you have a good set of minimums to help you live your healthy lifestyle.

When you are trying to figure out what minimums can help you live a healthy lifestyle there some questions that you can consider.

1. What habits or behaviors do you perform consistently?
2. Which small changes have you made that have made a big difference?
3. What can you do to get the biggest or best ROI?
4. What makes you feel good physically, emotionally, and mentally?
5. What makes your body work best?

When you think about these questions it can help you discover how to best begin to choose your minimums.

It’s funny because we take a hard line with many health issues but the one that raises many eyebrows is drinking. Many people drink for social reasons and some use alcohol as a coping mechanism. We don’t drink, period. We don’t drink not due to alcoholism or anything like that. But there are a few reasons. The first is performance. We run a service-based business and we simply perform better without alcohol in our lives. When I was younger I worked hard and partied hard. I used alcohol as a coping mechanism. But when I was drinking I had a hard time managing my emotions and my weight. So when considering your minimums, ask yourself why do you drink? Is it enhancing your life? Or are you using it as a coping mechanism?

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

Key Topics Discussed:

1. Thriving vs. Surviving the Holidays

   • Why mindset matters: shifting from "surviving" to "thriving" can set a more positive tone.
   • Emphasizing wellness and joy over obligatory indulgences and stress.

2. Handling Food and FOMO Marketing

   • How to mindfully enjoy holiday foods without falling into marketing traps like seasonal drinks and treats.
   • Recognizing the impact of nostalgic or traditional foods on your well-being and making conscious choices.

3. Planning Ahead & Visualization Techniques

   • Prepare mentally for holiday gatherings by visualizing positive choices.
   • Practicing visualization helps create “memory files” that aid in sticking to desired behaviors even in challenging moments.

4. Managing Family Dynamics and Obligations

   • Recognizing and rethinking holiday obligations that may not serve you.
   • Tips on gracefully setting boundaries around travel, social obligations, and family expectations.

5. Creating Your Ideal Holiday Season

   • Defining what brings you true joy during the holidays and focusing on those activities.
   • Avoiding burnout by choosing rest, self-care, and quality family time that aligns with your values.

6. Maintaining Fitness and Wellness Habits

   • Why it’s essential to stay consistent with workouts and other wellness practices, even in the busy holiday months.
   • How keeping up with your fitness routine can help reduce stress and maintain energy levels.

Takeaways:

• Embrace the power of intentionality and mindset to enjoy a fulfilling holiday season.
• Small, incremental changes can yield significant results over time.
• Remember, the holidays are what you make them—define your joy, set boundaries, and don’t let obligations override your wellness.

Subscribe & Connect: If you found value in this episode, please subscribe to The Transformation Show, leave a review, and share it with someone who might benefit from a healthy holiday mindset! 

Connect with us on Instagram:

• Justin:  @justin.yule
• Janell:  @janell.yule

In this episode, we uncover the intricate connections between gut health and overall well-being, highlighting the often-overlooked subclinical levels of gut permeability that can wreak havoc on your health. Janell sheds light on how a damaged intestinal lining can lead to an imbalance in gut bacteria, tipping the scales in favor of harmful pathogens and setting the stage for various health issues.

We talk about the role of gluten as a key player in promoting intestinal permeability, triggering autoimmune responses, and exacerbating Leaky Gut Syndrome. But that's not all—our conversation spans the gut-skin axis, revealing how poor gut health can manifest in skin conditions like eczema, psoriasis, and acne. We also explore the gut's influence on hormones, from estrogen metabolism to cortisol regulation, and how this can impact everything from weight management to stress levels.

Janell doesn’t just highlight the problems; she also offers practical solutions. Discover actionable strategies to identify, manage, and heal Leaky Gut, including dietary adjustments, stress management techniques, and the importance of regular exercise. Learn how healing your gut can lead to improved energy levels, better skin, balanced hormones, and an overall higher quality of life.

We also take a look at cutting-edge therapies for gut health recovery, such as fecal microbiota transplantation (FMT) and personalized medicine, which represent the future of treating gastrointestinal diseases. Janell discusses the immense value of community and support networks in this healing journey, emphasizing how sharing your health transformation with others can make the process more manageable and fulfilling.

Tune in to learn:

• The connection between gut health and autoimmune disorders, skin conditions, and hormone balance
• The impact of gluten on gut permeability and overall health
• How to identify the symptoms of Leaky Gut and take steps to heal your gut
• The role of community support in your health journey and how to build it
• Emerging therapies and the future of gut health treatment

Whether you're struggling with gut-related health issues or simply want to optimize your overall wellness, this episode is packed with valuable insights and practical advice to help you take control of your gut health and live your best life.

Learn more about Justin & Janell at www.TheTransformationLife.fitness.

• [1:22] Transformation is all about showing up
• [4:24] Create action not just motion
• [12:48] What is your why?
• [17:44] What gets you to show up?
• [23:10] Don’t overlook the little things

Creating a habit is transformation. When we want to change something in our lives many of us will research the best way to change. We listen to podcasts, read books, and google all the best ways to change. Research is great and all, but it is just motion. If you really want to change you need to take action to actually form the habit. Building the plan is not the action it is motion. Some people never get out of the motion phase. Often they are afraid to take action. The only way to create habits and transform your life is to take action. Learn how you can take action and transform your life.

To create a habit you have to make it easy on yourself. If you want to eat better have good food in your house. If you have junk food at home you will eat it. If you want to exercise more, make it easy for you to do so. Think about how you can set up your day and your routine to make your transformation easy.

On the flip side, if you are trying to break a habit, then make it challenging for yourself to follow that habit. If you no longer want to eat junk food, then make it harder for yourself to access junk food. Do you want ice cream so badly that you have to go to the store in the freezing cold weather? It’s a lot harder to binge on ice cream when it isn’t at home in your freezer.

What is your why? Why do you want to make a change and create new habits? Do you want to feel a certain way? Exercise creates a lift in serotonin and provides a dopamine rush. This boost in hormones is like a reward for exercising. To make a habit stick you have to find a way to love what you have to do. To create a habit you have to do it over and over again to make it happen. The motivation does not just suddenly come to you. You create motivation by showing up. The more consistently you show up the more motivated you will be to show up the next time.

Many things that are routine for us often go overlooked. When creating new habits and routines it is important to remember the little things that you may otherwise take advantage of. There is something to be said for checking things off your list. When you check these things off your list then you create momentum and get the ball rolling. Be sure to put down your monthly, weekly, and daily habits in writing. This way you can check the box. When we give more to ourselves, we can expect more from ourselves. Can you identify things in your life that you can do daily that bring you joy?

• BOOK - Atomic Habits by James Clear
• Episode 15 - Expectation Gap

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

Key Takeaways:

• Repetition is Key: Growth comes through revisiting concepts, lessons, and teachings multiple times. As Justin points out, learning happens through repetition, and applying the lessons you've learned can lead to deeper understanding and transformation.
• The Four Stages of Mindset:
  1. Asleep: Spending over 6 hours a day in "suffering" states, often characterized by limiting beliefs, self-doubt, and seeing the world as hostile. People in this stage tend to feel powerless and reactive.
  2. Aware: Spending 1-6 hours in suffering, individuals in this stage are starting to become aware of their mindset and reactions. While still reactive, there is an emerging understanding of triggers and limiting beliefs.
  3. Awake: Spending less than 1 hour in suffering, those in this stage are much more responsive than reactive. They take responsibility for their thoughts, feelings, and actions, and are more likely to live in a beautiful state of possibility.
  4. Phenomenon: The ultimate stage, where suffering is virtually nonexistent. People in this stage live in total possibility, with no perceived limitations, fully aligned with life’s systems and how the world works.

Practical Insights:

• Mindset Shifts Are Not Linear: The process of moving between these stages is not straightforward or consistent. Justin and Janell stress that you'll move back and forth between these stages, sometimes even in the same day. External circumstances, like stressful events, can temporarily push you back into earlier stages.
• Triggers and Reactions: Much of the discussion focuses on how triggers activate limiting beliefs, which lead to reactive states. Janell shares a personal story about how awareness of her and Justin’s triggers helped them navigate a moment of tension calmly, showing the value of self-awareness and empathy in relationships.
• The Power of Awareness: As you move into the aware stage, you begin to recognize your triggers, which is the first step in changing your reactions. Even though it can be exhausting to vacillate between suffering and powerful states, awareness gives you the opportunity to take control.

Strategies for Growth:

• Personal Responsibility: Taking ownership of your beliefs, thoughts, and actions is crucial for moving from reactive (primal) states to responsive (powerful) states.
• Learning Through Repetition: Like fitness, mindset work requires ongoing practice and repetition. Justin and Janell emphasize that learning is not a “one and done” process—it takes continuous effort to solidify these mindset shifts.
• Life is Always Working for You: One key belief in the awake stage is understanding that life is always working in your favor, even when it doesn’t seem like it. This shift in perspective is fundamental to living in a beautiful state.

Reflection Questions:

• Which stage of mindset do you currently spend the most time in?
• How can you move from reactive to responsive behavior in your daily life?
• What limiting beliefs or triggers are holding you back from living in a beautiful state?

Final Thoughts: Justin and Janell close the episode by encouraging listeners to be kind to themselves throughout this journey of personal growth. No matter where you are, the key is to maintain curiosity and keep asking yourself, "Who do I need to be to live in a higher state of mindset?"

Call to Action: Take an inventory of your daily mindset and reflect on which stage you’re in most often. Don’t forget to subscribe to The Transformation Show for more valuable insights and practical advice to help you transform your life and mindset.

• [1:22] Something always comes up
• [6:32] Perfectionism is a deep-rooted fear
• [8:00] It’s time for a mindset shift
• [13:20] A 4-step process to help you consider the timing
• [18:01] The timing will never be right
• [20:22] Get the momentum going

We often say: I can’t start now, it’s is not a good time, maybe when things slow down, I’ll start after my vacation. But every time you plan to start your transformation journey something comes up. A new job, an ailing parent, an upcoming vacation, the kids’ activities. Or it may not seem like the best time of year to try something new, summer is always busy, fall means back to school and a new routine, then the holidays roll around and you know you don’t want to miss out on all that delicious food! We rely on these external factors as a means to not take action. They are really just excuses. Something will always come up and there is no perfect time to start anything. That’s just life. Life will always throw you curve balls it's learning how to navigate those curve balls while moving you forward. When is the right time for you to make a change?

Is this something you really want to do? Using timing reasons for not starting to work toward your goals is wishy-washy. Try using this 4-step process to think about if you really want to work toward changing your life. This can work in the business or career realm as well as fitness.

1. Are the objections you have real or just a smokescreen to hide your fear and insecurities? 
2. If it is a smokescreen then dig into why you are doubting yourself. Are your limiting beliefs creeping in?
3. Once you have uncovered your doubts decide if you are magnifying them. Are you creating unnecessary anxiety? Anxiety triggers inaction. 
4. Look at your goals objectively. Does the potential gain outweigh the downside? If so, then get started. Remember the timing is never right if you don’t want it to be.

You can also ask yourself some questions. Are the beliefs you have around timing based on someone else’s opinion? We often have these deep-seated beliefs based on societal norms. They might be embedded in your subconscious. Think about what is best for you. Not about what society or the people around you. Take this transformation as an opportunity to shift your mindset. You’re not too old or too young. What is important is how you will benefit from changing your habits. If there is something to gain that you really want, then take action. 

Perfectionism is a deep-rooted fear. It is a limiting belief that you will not be enough if you can’t attain the perfect result. So it ends up that you would rather than do nothing than do something imperfectly. So many people choose to not start something because they can’t go all-in at the time. You don’t have to go to the gym 5 times a week. If you can only go twice a week right now then that is so much better than never going at all. When you can get the momentum going and develop a consistent habit it will help you so much when life throws you those curveballs. 

• Episodes 38 and 40 on limiting beliefs

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

The hosts also explore the working mechanism of the Reticular Activating System (RAS), likening it to a lens that filters relevant experiences and determines what captures our conscious attention. By aligning our goals with our RAS, we can uncover resources previously unseen; this, they argue, has important consequences for personal goal attainment. Emphasizing the understanding of RAS as more of a practical than theoretical exercise, the hosts underscore the profound implications it carries for personal advancement.

Time Stamps:

00:00:55: The reticular activating system (RAS)

00:07:26: Applying the RAS to create new opportunities and achieve goals

00:09:03: Using RAS to cultivate an attitude of gratitude

00:11:13: The effects of decision making on the RAS

00:13:58: Summary and reflections

00:15:11: Reticular Activating System Discussions

00:19:01: Changing Beliefs and Decisions

To learn more about Justin & Janell or connect with them, visit www.TheTransformationLife.fitness 

Key Phases of Perimenopause:

1. Pre-Transition (35-41 years)

   • Occasional body temperature irregularities

   • Mood fluctuations and irregular cycles

2. Early Transition (41-45 years)

   • Estradiol decline and shorter cycles

   • Sleep disruptions and intermittent hot flashes

3. Mid-Transition (45-48 years)

   • Increased sleep issues, hot flashes, and night sweats

   • Disrupted adrenal regulation

4. Late Transition (49-55 years)

   • Longer gaps between periods

   • Cognitive changes; focus on brain health

Core Symptoms:

• Irregular menstrual cycles

• Hot flashes, night sweats

• Anxiety, depression

• Digestive issues

• Weight gain, fatigue

• Thyroid/adrenal dysfunction

• Low libido, vaginal dryness

Hormonal Insights:

• Estrogen Metabolism: Critical to managing breast and overall health.

• Progesterone: Essential for mood, anxiety control, and sleep.

• Testosterone: Supports muscle mass, energy, libido.

• Cortisol/Adrenals: Vital to managing stress response; cortisol impacts hormone balance significantly.

• Thyroid Health: Must be assessed comprehensively, beyond just TSH.

Gut Health Importance:

• Gut microbiome directly impacts hormonal balance, detoxification, and overall health.

• Constipation and digestive issues significantly exacerbate perimenopausal symptoms.

Nutrition and Lifestyle Recommendations:

• Avoid inflammatory foods (gluten, refined sugars, dairy, alcohol).

• Increase protein intake (90-100g daily), healthy fats, and fiber.

• Balance blood sugar by including protein, fat, and fiber at every meal.

• Strength training is essential (2-3x weekly).

• Sleep hygiene, rest, and stress management are critical for hormone health.

• Regular supplementation: Multivitamins, Omega-3s, Magnesium, Vitamin D (as needed).

Mindset Shifts:

• Develop a supportive, positive relationship with your body.

• Embrace perimenopause as an opportunity for personal growth and self-awareness.

• Create empowering beliefs around health and aging rather than resistance or dread.

Action Steps:

• Track menstrual cycles diligently.

• Focus on gut and liver health (castor oil packs, digestive enzymes, cruciferous veggies).

• Test hormones comprehensively using tools like the DUTCH test to "test, not guess."

• Foster community support and seek guidance from knowledgeable health practitioners.

Final Message: Perimenopause is a natural transition, not a dysfunction. By understanding your body's signals, supporting hormonal balance, prioritizing gut and overall health, and adopting a positive mindset, women can navigate this phase with greater ease and confidence.

• [2:22] Why chiropractic care?
• [7:35] When did he realize the difference between sick care vs. health care
• [14:45] Most people only go to the chiropractor when they are feeling bad
• [22:48] Does he have any transformational stories?
• [32:08] Has he noticed a change in children?
• [34:25] Why should we move to live?
• [38:21] How much do you need to move to be healthy?

Jeff was always interested in health and after an injury, he became interested in chiropractic care. He admits that there is a lot of freedom in his work and he basically works for himself. There are various different techniques between chiropractors and they vary due to a difference in philosophies.

Jeff is fascinated by the fact that our bodies can heal so well. They are essentially built for health. But the slightest shift in the spine can cause problems in the communication between the nervous system and the rest of the body. This problem in communication is called subluxation and it can cause the body to break down and misfunction. Chiropractic care improves nerve communication and can lead to healing in the body.

When we don’t feel well we go to the doctor. The doctor examines us and asks about our symptoms. Then this usually leads to a diagnosis and medication to treat the symptoms of the ailment. Unfortunately, this is just treating sickness. Healthcare system is not set up to encourage health. The drugs that are prescribed by doctors often interfere with the body’s amazing natural ability to heal itself. The underlying problems are never fixed. To fix these problems people would have to drastically change their lifestyle rather than just pop a pill.

When most people talk about the stress they are talking about mental stress that they have in their lives. But the technical meaning of stress is anything that forces the body out of homeostasis. When the body is in homeostasis it is not changing. If we want to change the way our body works: to get stronger and healthier, then we need to impose stress. When you go to the gym to train you are stressing your body. It is then important for the body to rest. This cycle of stimulus and recovery is what training is all about.

Salutogenesis is a term that literally means health creation. Real health care is all about doing things that are healthy for you. This means doing a job you love, moving your body (a lot!), and eating good foods. Your illnesses are the result of you living in a distressed state or a toxic environment. When you truly begin to focus on the health of your whole body then you can start living a healthy life. You can’t just go to the gym for a few months and expect change. The changes you make are a lifetime commitment. (There are no hacks to health care!) Eating right, exercising, and drinking enough water will bring about a better version of yourself.

• ChaskaChriopractor.com
• Instagram @discover_chiropractic
• Discover Chiropractic Life Center on Facebook

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

Their focus on gentle physical activity, quality sleep, and leveraging support systems creates a roadmap for others facing similar hardships. Additionally, Justin and Janell discuss valuable areas like embracing gentle physical activity, prioritizing sleep, and restoration, understanding the power of presence, and leveraging support from communities and professional sources. Moreover, they highlight the integral concept of practicing self-compassion during high stress.

Visit www.TheTransformationLife.fitness to learn more about Justin and Janell and how they support their clients' transformation journeys...

First, they discuss the importance of trusting the process—whether in a grueling physical challenge or in life’s broader pursuits. Janell and Alyson emphasize that progress is rarely linear, and that every step, no matter how small, is a purposeful part of achieving your ultimate goals. They share how faith in a structured plan and persistence, even in the face of setbacks, can lead to profound personal growth.

Next, they highlight the power of community. Drawing from their 29029 experience, Janell and Alyson explain how the support, accountability, and encouragement of a like-minded group can amplify your ability to push through challenges and achieve more than you ever imagined. They remind us that while personal strength is vital, the journey is often more rewarding—and successful—when shared with others.

Finally, they delve into the concept of "living in the tens and ones," inspired by adventurer Colin O'Brady. Janell and Alyson illustrate how reaching the highest peaks of success (the tens) often requires enduring the lowest points (the ones). By embracing these extremes, they demonstrate how pushing through discomfort and challenges not only brings you closer to your goals but also enhances the joy and fulfillment you experience when you achieve them.

This episode is packed with inspiration, actionable insights, and heartfelt reflections that will motivate you to trust your journey, lean into your community, and embrace both the highs and lows along the way.

Tune in to discover:

• How to trust the process and stay committed, even when progress seems slow
• The critical role of community support in achieving transformational success
• The concept of "living in the tens and ones" and how it applies to your journey

Whether you’re facing a physical challenge, personal goal, or life transition, Janell and Alyson’s reflections from the 29029 Everesting Challenge will inspire you to keep climbing and reach new heights.

To learn more about 29029 visit https://29029everesting.com/ 

To learn more about and connect with Janell Yule visit www.TheTransformationLife.fitness and follow her on Instagram at https://www.instagram.com/janell.yule/ 

Here's what you'll learn:

• Produced mainly in the ovaries and adipose tissue; after menopause, production shifts primarily to the adrenal glands.

• Symptoms of imbalance (high or low estrogen) include hot flashes, weight gain, anxiety, insomnia, and more.

• The importance of estrogen metabolism pathways (2OH, 4OH, 16OH), and their implications on health and cancer risk.

• How diet, environmental factors, and gut health significantly impact estrogen levels.

• Primarily made in the ovaries, with adrenal glands taking over production post-menopause.

• Key symptoms of low progesterone include sleep disturbances, anxiety, menstrual irregularities, and fertility issues.

• How gluten sensitivity can negatively impact progesterone levels.

• Essential for both men and women, though typically associated with males.

• Low testosterone symptoms include low libido, decreased muscle mass, anxiety, fatigue, and weight gain.

• Factors such as chronic stress, insufficient protein intake, and inadequate strength training can lower testosterone levels.

• High testosterone, more common in men taking supplemental testosterone, can lead to aggression, hair thinning, or insulin resistance.

• Adopt an anti-inflammatory diet, removing sugars, gluten, and alcohol.

• Balance blood sugar through dietary adjustments and managing stress.

• Identify and reduce both external and internal stressors through lifestyle and mindset changes.

• Detoxify your environment, reducing exposure to toxins from plastics, personal care, and household products.

• Heal and optimize gut health, as it's deeply interconnected with hormone balance.

• Janell explains the benefits of personalized hormone testing using at-home saliva and urine tests.

• Customized protocols based on diet, rest, exercise, stress reduction, and supplementation.

• Offers practical, individualized approaches for addressing hormonal imbalances effectively.

Take Action:

• If you're interested in personalized hormone testing and consultation with Janell, reach out and secure one of the limited available slots for testing and review sessions.

Connect with Us:

• Follow Janell and Justin Yule on Facebook and Instagram.

• Visit www.thetransformationlife.fitness for more resources, episodes, and show notes.

Thanks for joining us! Have faith and take action.

• [1:22] How did Billy get into 6 figures of non-mortgage debt without even realizing it?
• [6:17] What do you do once you realize that you are in that much debt?
• [9:35] Billy created an 8 step program
• [14:20] Develop a giving mindset
• [16:07] Take an inventory
• [18:40] Create a spending plan
• [21:46] Learn to expect the unexpected
• [23:49] Debt snowball
• [26:53] Investments
• [30:30] How to be happy in the now
• [35:20] What is the biggest thing he has learned through this?

It dawned on Billy that he was in financial trouble only after the repo man knocked on his door as his 2008 Honda Accord was being towed away. This was just the beginning of his financial problem. He and his wife weren’t living a lavish lifestyle, but somehow they managed to rack up debt into the high 6 figures. There was no one thing that drove him into this kind of debt. It was simply cluelessness followed by bad choices. Life was overwhelming and he just wasn’t paying attention.

The car repo was just the beginning of the nightmare, but it finally brought their money problems to their attention. Billy and his wife were scared and angry. Billy felt like carrying the financial burden was like having a noose around his neck. He and his wife both realized that they needed to implement a big change in their lives. It took them a while to get on the same page and work toward a common goal together. Their financial transformation took an enormous amount of hard work and suffering and it really affected their marriage. Thankfully, they came out on top with a strong bond after working so hard for so long to achieve their financial transformation.

After triumphing over his all-consuming debt, Billy realized that he could help others transform their lives. He created this 8-step program that he used to share with the world.

1. Creating a vision is the first step. Like all goals, you have to understand what you are working towards. Without vision, you won’t know how to get to where you want to go.
2. Develop a giving first mindset. This tricky step can be a challenge to those that are already pinched financially. But living with gratitude and helping others creates more happiness and a better life. When you give in the ways that you can, abundance flows back to you.
3. Take an inventory. You need to get an assessment of where you’re actually starting from. Take your assets and subtract from your liabilities to learn where you really stand.
4. Create a spending plan. Billy doesn’t call it a budget since that can be a scary word for some people. He also calls it a financial freedom plan. Be specific, the more you dial in your spending plan, the faster the transformation.
5. Learn to expect the unexpected events. Unexpected events shouldn’t be unexpected. Everyone knows that bad things happen. Tires blow out, water heaters break, someone gets appendicitis. When you expect the unexpected your plan doesn’t come completely derailed.
6. Get intentional about debt. Create a debt snowball to build momentum.
7. Have fun with investments. Once you have become debt-free you can have fun with investments. This allows you to really be able to focus your energy on your investments without the worry of debt on your shoulders.
8. Enjoy the process and reward yourself along the way. Remember that happiness is not the destination. You must find joy in the journey.

Learn how Billy’s financial transformation changed not just his life, but the lives of his entire family. He shares the important lessons that he learned on his journey to financial freedom on this episode of The Transformation Show.

• Financial Freedom for Health and Fitness Professionals
• Your Fitness Money Coach on Facebook

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

• [1:22] What is your morning routine?
• [4:49] What is Justin’s morning routine?
• [13:39] What is Janell’s morning routine?
• [20:20] A morning routine allows you to set yourself up to win the day
• [22:43] How can you start a healthy morning routine?

Justin has an astounding 3 hour morning routine. You may think, whoa, there’s no way that I can do that! But the good news is that you don’t have to! Your routine can be 3 minutes, 30 minutes, or even 3 hours. During his regimented 3 hour morning ritual, Justin includes a long workout with a 30 minute warm up. He also includes meditation, reading, and listening to podcasts or Audible books while walking the dog. Justin wasn’t always a morning person and his routine has evolved over many years. If you are someone who needs structure to your day, implementing a regimented healthy morning routine could be exactly what you need to kickstart your transformation.

Maybe Justin’s morning ritual sounds like a bit much for you. It certainly is way more than I do! I implement all of the healthy habits that Justin does, but I spread them out throughout my day. My meditation takes place during my yoga class. I also workout throughout the day at the gym rather than at home. My gratitude journal is an important part of maintaining a positive mindset, but I do it at night. The first thing I do when I wake up is to drink warm lemon water. Hydration is an important part of my morning routine and really helps me take care of my body. I also read a nonfiction book and listen to a podcast. So are you more like Justin with a long, structured morning routine? Or is a shorter, less structured morning better for you?

You may still not be sold on the idea of waking up so early. We totally get that! Justin and I are not morning people. It took years for both of us to develop healthy morning habits. One of the many benefits of creating a healthy morning ritual is that you are starting your day with a win. After implementing a morning routine you’ll find that your productivity increases, you will start to feel healthier and improve your mindset. Are you ready to start your day with a win? Listen to this episode of The Transformation Show to hear how a healthy morning routine is an important part of creating a healthy lifestyle.

You may be thinking that you are too busy for a healthy morning routine. But creating healthy morning habits can help stop the frantic mornings. Are you sick of being late, oversleeping, and rushing out of the door? Starting a healthy morning routine actually starts the night before. Instead of binge-watching the latest show on Netflix start by going to bed an hour earlier. Even if you have kids, you can do this. Before getting started, map it out. What does your ideal morning look like? It is different for everyone. Start small, you certainly don’t need to start with a 3-hour regimen. Even adding 10 minutes of quiet reflection can completely change your mindset. Use the resources section we have included to get started on creating a healthy morning routine.

• BOOK - Tools of the Titans by Tim Ferris
• BOOK - ABC’s of Success by Bob Proctor
• APP - Headspace
• Morpheus Heart Rate Test
• BOOK - Meditations from the Mat by Rolf Gates
• ResistanceBandTraining.com
• APP - Seconds
• BOOK - Meditations on Intention and Being by Rolf Gates
• BOOK - Liver Rescue by Anthony William
• BOOK - The 15 Invaluable Laws of Growth by John Maxwell
• BOOK - Never Lose a Customer Again by Joey Coleman
• BOOK - Miracle Morning by Hal Elrod

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

In this episode, they introduce the concept that beliefs are decisions, and not static aspects of our psyche. By understanding our beliefs as decisions we have made, we empower ourselves to make newer decisions that can redefine who we are and the life we aspire to have. They also explore the transformation that results when these new decisions lead to a shift in our thoughts and actions, attracting opportunities that align with our newly established beliefs.

Exploring the concept of Neurosculpting, they reveal how we can consciously alter our brain's neural connections to serve our desired goals. They discuss the essential role of the Reticular Activating System (RAS) in our brain, which filters experiences and focuses our attention on what aligns with our beliefs. They conclude by associating moments of suffering as opportunities to identify and challenge outdated beliefs, thus creating an environment for personal transformation. This episode promises to equip listeners with strategies to leverage the power of their brains toward personal development and goal attainment.

Time Stamps:

00:01:01: Introduction to the episode's topic: "The Five Primary Drivers"

00:01:46: Explanation of The Five Primary Drivers

00:02:54: Effects of these drivers

00:03:37: Link between these drivers and physiological reactions

00:05:02: Connection between beliefs, thoughts, feelings, actions, and results

00:07:00: Understanding the impacts of these thoughts and feelings

00:09:57: How actions dictate results

00:11:51: Reinforcement of beliefs through results

00:13:59: Understanding guilt vs shame

00:16:04: Introduction to changing beliefs

00:17:15: Explaining the concept of the psycho cybernetic loop

00:17:22: Beginning of a guide on how to change beliefs

00:17:31: Defining Beliefs

00:18:19: Influence of Early Choices on Beliefs

00:19:16: Transformation Through Decision Making

00:20:27: Early Life Impacts on Decision Making

00:21:36: Prejudices and Beliefs

00:22:01: Permission to Change

00:23:49: Actions for Decisions

00:24:57: Brain's Role in Decision Making

00:26:28: Attraction, Enrolment, and Activation

00:27:58: Importance of Perceptions

00:29:02: Decisions Influence on Perception

00:30:09: Manufacturing Synchronicity

00:32:54: Impact of Decisions on Destiny

00:33:21: Imagining and Creating Images.

00:34:00: The importance of imagination in the brain

00:35:14: Visualization, brain activity and creating future memories

00:36:19: Announcement of upcoming workshop

00:37:12: Challenging conflicting beliefs

00:38:58: The shift from limiting to empowering beliefs

00:40:44: Evidence supporting new empowering decisions

00:42:07: Daily evidence gathering

00:43:01: Neurosculpting and brain reconditioning

00:46:07: Lining up actions with beliefs and goals

To learn more about Justin and Janell or contact them visit www.TheTransformationLife.fitness

Using her personal journey as a foundation, Janell shares relatable stories from her days as a high school athlete and her experience with the 29029 Everesting challenge to illustrate how self-talk influences performance and resilience. She also discusses how our internal dialogue affects not only physical health but emotional well-being and chronic conditions. Drawing on her extensive work with clients, Janell highlights the connection between what we tell ourselves and the way our bodies respond.

Tune in to discover how to identify negative self-talk patterns and replace them with empowering, neutral narratives that support healing, self-compassion, and optimal health.

Key Takeaways:

• The Power of Words: What you say to yourself and others matters. Your self-talk reflects your beliefs, and those beliefs drive your actions, emotions, and outcomes.
• Self-Talk and Healing: Negative internal dialogue perpetuates chronic symptoms, stress, and fatigue. Shifting to neutral or positive language can open the door to healing and well-being.
• Your Body Follows Your Mind: Janell illustrates how the body responds to your thoughts, sharing stories from her athletic and coaching experiences to highlight the mind-body connection.
• Neutrality Over Positivity: Instead of forcing positivity, focus on getting to a neutral mindset. For example, shifting from “I’m so tired” to “I’m feeling fatigued, how can I support myself?” is more sustainable and effective.
• Supporting Your Body: Practical steps, like hydration, mindfulness, and avoiding energy-draining narratives, can help you align your thoughts and actions for better energy management and overall health.

This episode is a must-listen if you're looking to transform your mindset, break free from self-limiting beliefs, and foster a healthier relationship with your body.

Resources Mentioned:

• Living with a SEAL by Jesse Itzler
• Trevor Moawad’s books: It Takes What It Takes and Getting to Neutral

Next Steps:

• Reach out to Janell for one-on-one coaching to explore how personalized guidance can help you shift your beliefs and support your health journey.  Find Janell at www.TheTransformationLife.fitness or on Instagram @janell.yule

Don’t Miss Out: Subscribe to The Transformation Show for more episodes on health, mindset, and wellness strategies to live your best life.

• [3:22] Personal development tends to fade away over time
• [7:03] You are right where you need to be
• [14:24] Surround yourself with others that are doing what you want to do
• [16:07] Action makes it happen
• [21:18] How can you find opportunities?
• [25:52] What is the biggest have faith take action thing they have done?

Have you ever started the transformational journey by reading lots of books and making some changes, but then over time it all just seemed to fade away? That’s what happened to me. When I was first introduced to personal development, I was so excited about it in the beginning and worked very hard to change myself. But over time I fell into a routine where I didn’t see any forward momentum. I became disenchanted and I wasn’t sure what to do next. What have you done when you lost your momentum?

Sometimes it can be hard to imagine that you are right where you need to be. But you are. Life is always working for us. Sometimes we can’t see it, but it is important to have faith and keep up the progress. “Faith is the ability to see the invisible, to believe in the incredible. That is what enables you to receive what the masses think is impossible.”-- Clarence Smithson. Remember things don’t happen to us they happen for us. Do you feel that you are right where you need to be, or are you struggling with the idea of having faith?

Now that you understand how important it is to have faith, it’s time to take action. Action is the missing piece. You have to actually do something to make change happen. Action creates momentum and positivity. Many people are sitting around waiting for change to happen, but you have to take action first, you can’t sit there waiting for motivation. Hope is not a transformation strategy, the missing piece is action. When you take one step it leads you to take another action and that is how you keep moving forward. Small actionable steps lead to big transformation. The action isn’t always easy--remember it’s just one step (or rep) at a time. What kind of action will you take today to make change happen in your life?

Once you begin to have faith and take action you can start to visualize opportunity. Visualization can create an awareness and this can open your eyes to opportunities that were there the whole time. We walk around every day blind to the fact that there are opportunities all around us. The opportunities are there staring us in the face, but it isn’t until we open our eyes that we actually see them. Listen to this episode to hear how having faith and taking action can lead you to discover new opportunities.

• Bob Proctor
• Thurman Fleet
• BOOK - As a Man Thinketh by James Allen
• BOOK - The Secret Rhonda Byrne

• http://TheTransformationClub.fitness

Subscribe to The Transformation Show on Apple Podcasts, Stitcher, or TuneIn

• [3:05] Do you even want to lose weight?
• [8:02] Transformation is not all or nothing
• [12:22] Aging leads to body mass changes
• [16:02] Why is a weight loss plateau a good thing?
• [21:56] What are some strategies you can use to maintain your goal?
• [26:10] What are the foundational nutritional habits that give you your best you?

When striving towards a self-transformation you really need to step back and ask yourself why? Why do you want to lose weight? What do you really want? Do your actions line up with your goals? The truth is, nobody actually wants to lose weight. They want the feeling that they think they’re going to get when they actually lose the weight. So what feeling are you working towards? Do you want to lose weight for your health and because of how you will feel once you are in shape? Or do you want to lose weight because of how you think others will perceive you? Before you can transform yourself you must know your motivation.

If you lose 20 lbs then you then have that much less weight to carry around throughout the day. That is fantastic, but now your body is working less. Now, to lose more you actually have to work harder than you did at the beginning of your weight loss journey. This means your progress slows down over time. The setpoint theory states that your body prefers not to change. This lack of change is called homeostasis. It takes a period of time for your body to establish a new set point. So while you are plateauing your body is establishing a new set point. Don’t worry so much about losing when you plateau: let your body establish a new norm.

Everything has its ups and downs. Learning, the stock market, and weight loss all rise and fall over time. As we get older we lose lean body mass. This is why weight creeps up as you age. Maintaining your fitness level as you age is a fantastic long-term goal. If you do nothing then your body will regress over time. Maintenance cultivates behaviors that lead to good habits. A maintenance training program doesn’t involve the same amount of commitment as a weight loss regimen. The holidays are a good season to have the goal of maintenance. Shift your mindset to maintenance over the holidays to help you keep a good attitude about your transformation.

The holiday season is a difficult time to focus on self-care, but there are strategies you can use to maintain your transformation.

• Continue to make yourself a priority when life gets busy.
• Instead of worrying about weight loss goals, think about how you want to feel.
• You have control over how much water you drink. Make sure to drink half your body weight in ounces of water per day. It’s so important to stay hydrated when you increase your alcohol, sugar, and caffeine intake.
• Remember to eat plenty of protein to stay satiated and to regulate your blood sugar. This will help you to keep from binging on sugary snacks.

Find out more easy maintenance strategies you can use to maintain your transformation goals by listening to this episode of The Transformation Show.

• http://TheTransformationClub.fitness

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• [0:54] The holidays, family, food, weight gain, and stress
• [3:20] A holiday conversation that can be applied to any time of the year
• [6:40] It was a several year process for us to move to what we describe
• [9:12] The power of making the holiday a one day thing
• [11:54] Navigating new directions with family and friends
• [13:40] The power of preemptive conversations to explain your choices
• [16:25] You’ll be surprised how family might adapt to your dietary needs
• [18:10] When your actions are congruent with what you say, it’s powerful
• [21:50] When you go to holiday parties, bring something you know you can eat
• [26:16] 3 words you can use in difficult situations
• [28:10] Find ways to connect with people in ways other than around food
• [32:14] Think about the situations ahead before you get into the situations

It’s important to start at the beginning. Healthy holiday eating only happens because it comes from a deeper place, a place of identity out of which your resolve flows. You have to ask yourself the hard questions that reveal your true level of personal integrity. Are your actions congruent with who you are and the words you say to explain your decisions around eating? If you decide to gorge because “It’s the holidays,” your family will likely not take you seriously at all - and it’s not their fault.

Listen to learn how a focus on personal integrity has enabled us to decide on the things we will say and the way we will approach the push-back we could receive from family or friends during the holidays. And more importantly, learn how we’ve been able to grow in our commitment, little by little every year.

Too often we walk into the minefield of family gatherings during the holidays with no preparation. We know that people will look at us sideways when we don’t eat certain foods, or that Aunt Mabel might even say something about it - in front of everyone. Wouldn’t it be great if we knew exactly what to say and do when those things happened?

The good news is that you CAN know exactly what to say or do - because you can decide what those things are ahead of time. During this conversation, we discuss the things you can say to your family when they question your holiday eating decisions and explain a few strategies of how to avoid the conflicts that can so easily arise.

None of us like to be preached at by people who think they know better than we do. And though your convictions about healthy holiday eating may be best from a health perspective, the way you talk about it could come across as preaching to your family members and friends. Janell points out that if you don’t make a big deal about your decisions, nobody else will. Just be casual - play it cool.

When people bring up the fact that you refused the Grandma's legendary chocolate pie, just tell them that you’ve discovered that for right now, sugar and gluten are not the best for you. If they continue to question your decision, change the subject. Refuse to get into a contentious situation about the issue and you’ll find that everyone else follows suit. Listen to learn how we have handled this over the years.

The holidays can be hard when it comes to food. Especially if you are just starting out with new healthy holiday eating habits. You can make great gains if you’ll allow yourself to drop the fear about what others might say and adopt three simple, but magical words. “No, thank you.”

Say it genuinely, with a smile - the next time you’re offered something you don’t really want or know you shouldn’t have at this point in your journey. It’s disarming and it enables you to stick to your convictions without a lot of explanation that could open a can of worms. We’ve found this to be a very helpful tool in our toolbox. You can do it. It’s as simple as three easy words.

• http://TheTransformationClub.fitness

• Why Goals Matter: Goals help you focus, prioritize, and put positive energy toward areas of your life that need growth or improvement.
• How to Approach Goal Setting Differently: Start with how you want to feel and build your goals around creating that experience in your life.
• Outcome Goals vs. Behavior Goals: Understand the difference and why behavior goals are the key to achieving lasting results.
• Overcoming Limiting Beliefs: How fears of failure, overwhelm, or feeling like you don’t deserve success can sabotage your goals—and what to do about it.
• The Power of Smaller, Achievable Goals: Why focusing on realistic, incremental progress creates momentum and confidence.

1. Start with How You Want to Feel: Ask yourself, “How do I want to feel in my health, work, or relationships?” Goals aligned with feelings are far more powerful.
2. Simplify the Process: Goal setting doesn’t have to be complex or stressful. Start with one goal and break it down into smaller, actionable steps.
3. Identify Energy Leaks and Distractions: Goals help you recognize what’s not serving you and where you need better boundaries—personally and professionally.
4. Reevaluate Often: Your goals can (and should) evolve. Check in monthly to adjust and stay aligned with what matters most to you.
5. Success Begets Success: Start with achievable goals to build confidence and momentum. Small wins lead to big transformations.

• Are you 100% happy, fulfilled, or satisfied in every area of your life? If not, what area would you like to improve?
• What outcome do you want to see? What behaviors will get you there?
• What are you willing to trade to achieve your goals? (e.g., late nights for earlier bedtimes, screen time for self-care).
• How do you want to feel this year? Peaceful? Energized? Present?
• What boundaries or habits will support that feeling?

• Set small, realistic goals that stretch you without overwhelming you.
• Focus on behavior goals (actions you control) rather than just outcomes.
• Reframe goal setting as a positive, growth-oriented process—not a chore.
• Regularly evaluate your progress and adjust your goals as needed.
• Celebrate your wins, no matter how small, and use them as motivation to keep going.

Final Thought: Goals are less about chasing arbitrary results and more about creating a life that feels meaningful, intentional, and fulfilling. By focusing on how you want to feel and aligning your goals with that vision, you’ll set yourself up for success—one step at a time.

If this episode gave you clarity or motivation, share it with someone who needs a fresh perspective on goal setting. And remember: It’s never too late to start! 🎯✨

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