📌Try the ReuLay app for mindset shifts (www.reulay.com); email [email protected] for a free 3-month subscription

👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording interviews Dr. Srini Pillay, a Harvard-trained psychiatrist, neuroscientist, and executive coach, about harnessing brain science for better focus, overcoming fear, managing stress, and integrating creativity into daily life. They explore strategies like strategic unfocus (napping, doodling, daydreaming) to boost productivity, the CIRCA method (Chunking, Ignore mental chatter, Reality check, Control check, Attention shift) for fear reduction, and the ReuLay app for mindset shifts. Dr. Pillay emphasizes neuroplasticity, the mind-body connection, and personalized approaches to nutrition and wellness 🖋️ Some key points

(00:00) Introduction to the Podcast (01:59) Guest Introduction (02:53) Journey into Psychiatry and Neuroscience (05:08) Transformational Neuro-Coaching Explained (09:47) The Power of Belief and Hypnotherapy (12:33) Strategies for Managing Attention and Focus (21:22) Understanding and Overcoming Fear (24:42) The Importance of Chunking and Delegation (25:26) Mindfulness and Cyclic Sighing (26:46) Reality Check and Control Check (28:57) Introducing the App (31:31) Personalized Nutrition and Complex Thinking (36:35) Balancing Creativity and Professional Life (41:52) Connecting with Dr. Srini Pillay (42:47) What Healthy Living Means

🌎 Connect with Dr. Srini Pillay Try the ReuLay app for mindset shifts (www.reulay.com); email [email protected] for a free 3-month subscription. Visit Dr. Pillay's website (drsrinipillay.com) and corporate site (nbgcorporate.com). Follow on Instagram (@drsrinipillay) and LinkedIn (Dr. Srini Pillay). Buy books like Tinker Dabble Doodle Try and Life Unlocked on Amazon 👉 Guest Bio Dr. Srini Pillay is chief medical officer and co-founder of Reulay, a digital therapeutics company that is developing strategies to delay the onset of cancer, cardiovascular disease, neurodegenerative disease, and stroke by targeting on-demand anxiety and stress reduction based on the well-established link between stress, epigenetics, inflammation, abnormal metabolism, and disease. Reulay's technology is built on a machine learning platform designed to personalize video, VR, AR, and XR to reduce anxiety and prolong human longevity and can also be deployed in their metaverse programming for web3. Srini graduated as the top overall medical student in South Africa and the top award-winning resident in Psychiatry at Harvard. He is a former Assistant Professor of Psychiatry and Director of the Outpatient Anxiety Disorders Program at Harvard Medical School's Mclean Hospital. He is also a former brain-imaging researcher at Harvard (17 years), a certified master executive coach and CEO of NeuroBusiness Group®, voted one of the top 20 movers and shakers in leadership development in the world by Training Industry.

His books include "Life Unlocked: 7 Revolutionary Lessons to Overcome Fear" (Rodale, 2010), "Your Brain and Business: The Neuroscience of Great Leaders" (FT Press, 20110, and "Tinker Dabble Doodle Try: Unlock the Power of the Unfocused Mind" (Ballantine Books, 2017.) His books have been translated into eight languages. Dr. Pillay has lectured throughout the world including the US, Canada, UK, Switzerland, The Netherlands, Belgium, Romania, Greece, India, Singapore, and Brazil. 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

🎤 Podcast post-production by Seamless Multimedia

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube 👉https://youtu.be/pB_yLqMucPQ

📌Make sure to check out Piper & Mint PJs on www.piperandmint.com

👉 Jackie Hutson is a wife, mom to two energetic, sports-loving boys, and a founder who seems to live life in motion—in all the best ways. She plays in a competitive tennis league, loves diving into business and entrepreneurship, and brings an easy, grounded optimism into everything she does.

Her entrepreneurial spark lit up early: at age 11, she made $5,000 selling Beanie Babies. Since then, she's launched several product-based businesses, including an accessory line created while studying abroad in Italy. After college, Jackie built her career in corporate retail merchandising before a company bankruptcy pushed her into the vendor side of retail. There, she joined a manufacturing company specializing in apparel and accessories, eventually buying into the business and becoming a managing partner.

For the past eight years, she's helped others bring their products to life—but there was one idea she couldn't shake. After a decade of carrying it with her, she finally decided to bet on herself. That leap became Piper & Mint, an innovative pajama brand designed to help women sleep better through postpartum, perimenopause, menopause, and every hormonal shift in between.

In this episode of The Drama-Free Healthy Living Podcast, Jackie shares the journey behind her sweat-wicking, mint-infused cooling PJs—why she created them, what makes the fabric unique, and how real women shaped the product through testing and feedback. We talk openly about night sweats, temperature swings, hormonal chaos, and why so many women feel dismissed or misunderstood in healthcare settings.

Jackie also dives deep into her path as a founder: what it really takes to bring an idea to life, why patience matters more than perfection, and how she built a mission-driven brand that not only supports women but also gives back through fertility-grant funding.

We also explore:

• What cooling PJs can (and can't) do for night sweats

• Why mint-infused fabric changes the sleep equation

• How to validate a product idea when you're starting from zero

• The realities of slow, sustainable growth

• The emotional toll of not sleeping well

• How mindset, purpose, and optimism shape Jackie's definition of healthy living

If you've ever struggled with hormonal sleep issues, wondered why your body temperature is doing the most, or thought about turning a product idea into something real, this episode offers both comfort and inspiration.

Don't miss the show notes for a special listener discount on Piper & Mint PJs and links to Jackie's new podcast, The Sourcing Gals.

Discount code: JESSCORDING

🌎 Connect with Jackie Hutson

Website: www.piperandmint.com

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

https://www.instagram.com/createjackiesway/

TikTok: https://www.tiktok.com/@piperandmint

Podcast: https://www.youtube.com/@TheSourcingGals

🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

🎤 Podcast post-production by Seamless Multimedia YouTube Link 👉 https://youtu.be/AtsiOOfVwpI

If you like what you hear, leave a 5-star review on apple podcasts HERE.

In this solo episode, we're unpacking what really happens to your metabolism during the holidays and why it's not as dramatic or disastrous as the internet makes it seem. Instead of stressing over travel, late nights, celebrations, and all the festive food, we'll look at how small, doable habits can help you feel steady, nourished, and grounded through the season.

You'll get a clearer understanding of how sleep, stress, movement, and nutrition influence your energy, along with realistic ways to support yourself without giving up the joy of the holidays. No restriction. No guilt. Just simple shifts that help your body feel cared for, even when life feels busier than usual.

If you've ever wished you could enjoy the season and feel good in your body at the same time, this episode will help you find that middle ground.

Key Points:

• Understand what "holiday metabolism" actually refers to and why your energy may feel different.

• Learn how protein-rich meals—especially earlier in the day—help stabilize blood sugar and support muscle.

• See why skipping meals or "saving calories" can slow metabolism and lead to overeating.

• Explore simple ways movement supports metabolic health.

• Learn how hydration plays a role in cravings, hunger cues, and energy levels.

• Understand how sleep disruption affects hunger hormones and digestion.

• Discover how chronic stress impacts blood sugar and midsection weight gain, plus ways to soften that stress.

• And many more…

As you move through the season, notice what actually helps you feel like yourself. Maybe it's a real meal before a party, a quick walk after dinner, or choosing sleep over one more thing on the to-do list. Maybe it's just giving yourself permission to enjoy what you enjoy without overthinking it.

Your metabolism isn't asking for perfection — it's asking for care. And you're allowed to give yourself that, even in the middle of the holiday chaos.

YouTube Link 👉 https://youtu.be/b1IJLnsp6sc

I've included a sleep-related episode here, in case you want extra support:

Episode 228: The Connection Between Sleep and Weight Management

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Make sure to check out Pvolve at www.pvolve.com

👉 In this episode of Drama Free Healthy Living, host Jess Cording interviews Dr. Jessica Shepherd and Rachel Katzman about the innovative approaches in women's fitness today. They explore the benefits of functional fitness for improving posture, reducing back pain, and boosting energy. Dr. Shepherd shares her personal journey with functional fitness and how it transformed her physical health and mindset. The conversation highlights the importance of finding balanced fitness routines that not only change appearances but also enhance overall well-being and vitality.

Key Takeaways:

• Functional fitness can help alleviate common issues like back pain and improve posture.
• Physical transformation is often accompanied by increased energy and a more positive mindset.
• Women's fitness is evolving with new, innovative methods focused on holistic wellness rather than just aesthetics.
• Finding a sustainable and sane fitness routine is crucial for long-term health and happiness. 🖋️ Some key points

(00:00) Introduction and Guest Welcome

(02:12) Rachel Katzman on Founding PVolve

(05:11) Dr. Jessica Shepherd on Women's Health and Fitness

(06:56) The Importance of Strength Training for Women

(14:34) Addressing Gaps in Women's Health Research

(16:08) Connecting with PVolve and Final Thoughts

(17:18) What Does Healthy Living Mean to You?

(19:00) Conclusion and Farewell

🌎 Connect with the guests

Dr. Jessica Shepherd, MD, MBA, FACOG, is a board-certified OBGYN and founder of Sanctum Med + Wellness, where she combines traditional and holistic approaches to women's health. With a focus on perimenopause and menopause, Dr. Shepherd goes beyond the biological effects, addressing the emotional, physical, and lifestyle aspects to offer comprehensive support for women during these transformative stages. Website https://www.jessicashepherdmd.com/ Instagram https://www.instagram.com/jessicashepherdmd/?hl=e Rachel Katzman is the Founder of Pvolve, an omnichannel fitness company with a clinically-backed method that that pairs functional movement with resistance equipment to build strong, mobile bodies. Rachel launched the company in 2017 and remains a leading force within the female-led company. Known for her customer-centric leadership style, Rachel drives the brand's creative vision forward, elevating the overall member experience and growing the global digital platform. Before Pvolve, Rachel founded Cuvee Beauty, a champagne-based haircare line, in 2016 and sold it in 2019. Rachel has been recognized in top publications such as Forbes, Marie Claire, and Women's Health. She was also honored on Inc. Magazine's list of "2023's Most Dynamic Entrepreneurs" and the "2024 Entreprenista 100." Instagram https://www.instagram.com/rkatzman/?hl=en LinkedIN https://www.linkedin.com/in/rachelkatzman

🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

🎤 Podcast post-production by Seamless Multimedia

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

YouTube link: https://youtu.be/8D2q91_ovD4

Episode Description

In this solo episode, I dive into why a nourishing breakfast does so much more than just "start your day." It helps stabilize blood sugar, support hormone balance, and fuel your metabolism—especially for women over 35. If you've ever skipped breakfast or relied on a granola bar and coffee to get by, this episode will help you rethink what your mornings can look like.

You'll learn what to eat (and why) to keep your energy steady, your mood balanced, and your body supported. From easy make-ahead ideas like overnight oats and smoothies to savory options like veggie scrambles, you'll leave this episode feeling inspired—and ready to eat breakfast that actually works for you, not against you.

Key Points:

• Understand why eating breakfast within a few hours of waking helps stabilize blood sugar and energy throughout the day.

• Learn how a protein-rich breakfast supports hormone balance, muscle maintenance, and focus—especially during perimenopause and menopause.

• Discover the "sweet spot" for intermittent fasting and why delaying breakfast too long can backfire for women.

• Explore the power trio: protein, fiber, and healthy fats—and how each one helps keep you full, energized, and satisfied.

• Get simple, real-life breakfast ideas: Greek yogurt bowls, overnight oats, smoothies, cottage cheese bowls, veggie scrambles, and even repurposed dinner leftovers.

• Find easy prep strategies like smoothie packs, make-ahead oats, and grab-and-go staples to simplify busy mornings.

• Shift your mindset from restriction to nourishment—because fueling your body is an act of self-care, not indulgence.

• Reflect on how consistency, not perfection, is the real secret to a healthy metabolism.

Breakfast is not just a meal—it's a message to your body that you're ready to take care of it. When you start your day with the right fuel, you set the tone for how you'll show up—for your work, your loved ones, and yourself. Nourishing your metabolism isn't about rules or rigidity—it's about self-respect, energy, and showing your body it can count on you.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Make sure to check out the book High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy

👉 Judith Joseph, MD, MBA, is a Columbia-trained psychiatrist and the founder of and chief investigator at Manhattan Behavioral Medicine, New York City's premier clinical research site, a clinical assistant professor in child and adolescent psychiatry at NYU Langone Medical Center in Manhattan, and chairwoman of the Women in Medicine Board at Columbia University's Vagelos College of Physicians and Surgeons.

Dr. Judith Joseph was awarded by the US House of Representatives with a 2023 Congress Proclamation Award for her social media advocacy and mental health research. In 2024, she was named a top 6 NAACP Mental Health Champion. With nearly 1 million social media followers, she's emerging as a leading voice on hidden depression in high achievers. We delve into the prevalence of high functioning depression among high-achieving individuals, exploring ways to recognize and address this often overlooked condition. Dr. Judith shares her personal journey from anesthesiology to psychiatry and discusses her research on invisible pain, trauma, and mental health. The discussion covers practical strategies from Dr. Judith's book, including the five Vs—validation, venting, values, vitals, and vision—to foster mental well-being and resilience. We also highlight the unique challenges faced by women and the importance of healthy relationships in achieving happiness. Tune in for invaluable insights on mental health and practical steps to improve your overall well-being. 🖋️ Some key points

(00:00) Introduction and Guest Overview

(00:28) Dr. Judith Joseph's Background and Journey

(02:07) Understanding High Functioning Depression

(04:17) The Science of Trauma and Its Impact

(13:37) The Five Vs for Mental Health

(20:40) Addressing Burnout and Unhappiness

(25:49) Connecting with Dr. Judith Joseph

(27:01) Conclusion and Final Thoughts

🌎 Connect with Judith Joseph, MD, MBA, Website https://drjudithjoseph.com/IG https://www.instagram.com/drjudithjoseph/?hl=en 🌎 Connect with Jessica Cording, MS, RD, CDN, IFNCP

JessicaCordingNutrition.com

Instagram / Facebook

Author of The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep, and

The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and (Viva Editions)

and

The Farewell Tour: A Caregiver's Guide To Stress Management, Sane Nutrition, and Better Sleep

YouTube Link 👉 https://youtu.be/ciiq_mHnKgM

Episode Description:

It's been a while since I've done a solo episode, and this felt like the right moment to sit down and share a little life update. A lot has changed for me this year — some of it amazing, some of it challenging, and plenty of it somewhere in between. In this episode, I'm talking about what day-to-day life looks like right now, how I'm finding my footing in a new season, and the little shifts that are making a big difference.

Think of this as us catching up over coffee — honest, a little messy at times, and hopefully a reminder that none of us have it all figured out.

Key Takeaways:

• A peek into what life has looked like for me these past few months.

• The real highs and lows of adjusting to big changes.

• How I'm keeping routines simple and flexible.

• What I'm learning about asking for help and letting go of "shoulds."

• Some updates about where the podcast is headed next.

…and more!

If you're in a season of transition (or just curious about the behind-the-scenes of my life lately), I think you'll feel right at home in this one.

If you like what you hear, leave a 5-star review on apple podcasts HERE. https://podcasts.apple.com/us/podcast/drama-free-healthy-living-with-jess-cording/id1460384072

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube Link: https://youtu.be/4F6JXaonHHw

Episode Description:

You know those days when you wake up tired, and before you know it, you're reaching for coffee, donuts, chips, anything to keep going? You're not imagining it—and you're definitely not lacking willpower. When you're running on empty, there are real changes happening in your body that make cravings stronger and energy harder to manage.

In this episode, we'll unpack what's really going on when exhaustion hits, why your body asks for quick fixes, and how to work with those signals instead of feeling like you're fighting against them. I'll share practical ways to balance your energy, support your mood, and make food choices that actually help you feel better—without guilt, shame, or complicated rules.

Key Takeaways:

• Why exhaustion triggers intense cravings

• How your hunger and fullness cues change when you're low on sleep

• Easy ways to stabilize energy without over-restricting or cutting carbs

• Simple swaps, snack pairings, and hydration hacks that can make a real difference

• A mindset shift around cravings that takes the pressure off …and more!

If you're in one of those seasons where you're just trying to keep up, you don't need another set of rules or someone telling you to "just try harder." You need compassion. You need space to breathe. And sometimes, it starts with giving your body what it needs without shame. You're doing better than you think.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube link 👉 https://youtu.be/m5fxW81HnzU

Episode Description:

In this solo episode of The Drama-Free Healthy Living Podcast, we're talking about something we've all dealt with but don't always know how to manage: hanger — that fiery mix of hunger and irritability that can completely throw off your day.

I'm sharing some of my favorite tools from my book, The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety, to help you understand what's really going on in your body and why your mood, energy, and focus can take a hit when you go too long without eating or lean on foods that don't keep you satisfied. You'll walk away with simple, doable strategies to stabilize blood sugar, boost energy, and keep those mid-day meltdowns at bay.

If you've ever wondered why skipping lunch turns into snapping at everyone by 3 p.m., or why a sugary breakfast leaves you drained by 10, this episode offers practical insights that make managing your energy — and your mood — feel a lot more doable.

Key Takeaways:

• What's actually happening in your body when hanger strikes — and why it's not just "in your head"

• How balancing protein, fat, and fiber can keep your energy and mood steady

• The foods that truly support focus and emotional well-being

• "Frenemy foods" that might secretly make your hanger worse

• Simple, realistic ways to build meals and snacks that help you feel satisfied and grounded …and more!

Hanger isn't a personality flaw — it's your body's way of asking for support. With a few small, intentional shifts, you can keep your energy steady, your mood balanced, and your focus sharp. The best part? You don't have to overhaul everything to feel better. Sometimes, it's as simple as giving your body what it's been asking for all along.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube link 👉 https://youtu.be/Dp3EEJ4RCts

Episode Description:

In this solo episode, I'm walking you through one of my favorite tools for simplifying healthy eating.

Instead of obsessing over numbers or feeling paralyzed by food rules, I'm sharing an easy way to build balanced meals and snacks without the stress. I call it the Overthink-Proof Plate—a flexible, judgment-free framework I've been using with clients and patients for years. You'll learn simple formulas that support steady energy, better moods, and fewer blood sugar crashes.

We'll talk about what a "balanced" plate actually looks like, how to stop second-guessing your food choices, and why a little chocolate after dinner might not be a problem at all. There's a lot of permission in this episode—permission to eat, enjoy, and focus on what feels good in your body.

Key Takeaways:

• Why overthinking your meals usually backfires—and what to try instead

• How a simple plate formula can support energy, focus, and fewer cravings

• The real deal on popcorn (yep, we're going there) and other snack-time decisions

• What balanced actually looks like on your plate—without calorie-counting

• Why giving yourself permission to enjoy food might be the healthiest move you make

If you've been stuck in food rules that suck the joy out of eating, this episode is a gentle reminder that nutrition can be both nourishing and sustainable. Building a plate that works for your body doesn't have to feel complicated—it just needs to make sense for you.

Listen in, take what serves you, and give yourself some credit—you're doing better than you think.

If you like what you hear, leave a 5-star review on apple podcasts HERE. https://podcasts.apple.com/us/podcast/drama-free-healthy-living-with-jess-cording/id1460384072

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube link 👉 https://youtu.be/wZwpfB8_Vs4

Episode Description:

Loneliness doesn't always show up with warning signs.

Sometimes it's loud. Other times, it's that quiet urge to fill an online cart you don't need, or the weird heaviness of a free weekend with nothing on the calendar.

In this solo episode of The Drama-Free Healthy Living Podcast, let's talk about the very human experience of feeling disconnected—and what to actually do about it.

I'll walk you through my go-to "Loneliness Game Plan," a set of simple, practical steps to help you manage those tough moments without spiraling into habits that leave you feeling worse. No judgment, just tools that work when you're not feeling like your best self.

This is about supporting yourself—on the days you need it most.

Key Takeaways:

• Why loneliness can hit anyone—regardless of personality or relationship status

• Recognizing your personal triggers (and how they sneak up on you)

• Healthy vs. not-so-helpful coping mechanisms—and how to tell the difference

• How to build a "Loneliness Game Plan" tailored to your real life

• What it means to show up for yourself with care, not criticism

There's no perfect system for handling hard emotions—but having a plan helps. A walk, a call, a small routine, even blasting music while scrubbing the bathroom—those little acts are more powerful than they seem. Loneliness may be part of life, but it doesn't have to define your day. Keep your list nearby, stay curious about what you need, and remember: feeling off doesn't mean you're off track.

Want more real-life tools to manage stress and tough emotions?

Check out my book The Little Book of Game Changers: 50 Healthy Habits for Managing Stress & Anxiety. It's full of simple, doable strategies that support your mental and emotional well-being—especially on the days when everything feels like too much.

If you like what you hear, leave a 5-star review on apple podcasts HERE. https://podcasts.apple.com/us/podcast/drama-free-healthy-living-with-jess-cording/id1460384072

Stay connected with me on Instagram @jesscording and over on Substack at jessicacording.substack.com

YouTube link 👉 https://youtu.be/M6LpzDtArlI