The Elevated Health Podcast

Dayna Schertler, LCSW: CBT to Rewire Your Thinking

On this episode, host Amanda Jones, FNP welcomes LCSW Dayna Schertler, a cognitive behavioral therapy (CBT) specialist with over 30 years of experience. Dayna and the host discuss what CBT is, how it developed, and why its structured, goal-focused approach helps people make measurable changes in anxiety, depression, trauma, and everyday problems.
They cover the typical CBT session: setting an agenda, using Socratic questioning, assigning practical homework, and celebrating small wins to build momentum. Dayna emphasizes behavioral activation (starting small and building) and how testing new behaviors between sessions accelerates progress.
The conversation also explores how CBT can change the brain by creating new neural pathways, the impact of adverse childhood experiences (ACEs) on lifelong mental and physical health, and the importance of integrated care that treats mental and physical health together. Dayna discusses the role of medication, nutrition, and sleep alongside therapy.
To wrap up, Dayna gives tips for choosing a therapist — ask about training, orientation, and whether they use homework — and reassures listeners that evidence-based therapy can be time-limited, practical, and focused on giving you tools to thrive.

Glycemic Index vs Glycemic Load: What Actually Matters for Blood Sugar?

This episode traces the history and purpose of the glycemic index (GI), created by David Jenkins in 1981 to compare how foods affect blood glucose in controlled tests, and explains why glycemic load (GL) was introduced to account for portion size.It highlights the limits of GI testing—fasting subjects and isolated foods—and why real-world meals, meal composition, and preparation methods change glucose responses, using examples like watermelon and cooled-and-reheated rice.The show covers modern findings that individual glucose responses vary widely, how continuous glucose monitors (CGMs) reveal personalized patterns, and the many factors that influence blood sugar including sleep, stress, muscle mass, microbiome, and timing.Practical tips include pairing carbs with protein, fat, and fiber, choosing less-processed options, moving after meals, improving sleep, and using GI/GL as tools rather than moral judgments about food.Overall, the episode encourages using data wisely—focusing on how high and how long glucose rises and how well it recovers—rather than aiming for a perfectly flat glucose line, and emphasizes personalization over universal food rules.

Dr. William Braudt: Chiropractic Care From People to Animals

Dr. William Braudt of 806 Chiropractic joins Amanda Jones for a deep dive into what chiropractic care actually is — and what most people misunderstand about it.
The conversation explores the history and evolution of chiropractic medicine, how chiropractors are trained in the United States and abroad, and why the profession often sits at the intersection of conventional medicine, movement, mobility, and nervous system regulation.
Dr. Braudt explains how chiropractic care may support people across the lifespan, including newborns, pregnant women, athletes, working adults, and older adults looking to maintain mobility and quality of life. Amanda and Dr. B also discuss the mind-body connection, stress patterns stored physically in the body, posture, nervous system function, and how modern lifestyles may contribute to chronic tension and pain.
The episode also takes a fascinating turn into animal chiropractic, where Dr. Braudt shares how he expanded from human care into treating animals, the specialized training required, and the dramatic ways horses, dogs, and other animals can respond to treatment.
Along the way, they tackle:
Common myths about chiropractic care
How to choose a qualified chiropractor
Red flags patients should watch for
What realistic treatment plans look like
Why different chiropractors practice differently
How chiropractic fits alongside traditional healthcare
Whether you’re skeptical, curious, or already a fan of chiropractic care, this episode offers a balanced and practical look at one of healthcare’s most debated fields.

Why the Scale Goes UP When You’re Sick

When you’re sick, you probably expect the scale to go down. After all, you’re eating less, moving less, maybe even sweating or dehydrated.
 
So why does the number sometimes go up?
 
In this mini episode of The Elevated Health Podcast, Amanda Jones, nurse practitioner, breaks down the real physiology behind illness-related weight gain — including inflammation, fluid retention, stress hormones, slowed digestion, glycogen storage, medications, and immune system activation.
 
You’ll learn:
 
why inflammation can make you feel swollen or “puffy”
how cortisol and stress hormones affect fluid balance
why eating less doesn’t always equal immediate weight loss
the role of hydration, sodium, glycogen, and digestion
why the scale is measuring far more than body fat
 
 
If you’ve ever stepped on the scale during a cold, allergy flare, pregnancy, autoimmune flare, or stressful week and thought “this makes no sense,” this episode is for you.
 
Because sometimes your body is trying to heal — not trying to lose weight.
 
#weightloss #inflammation #wellness #nutrition #podcast #healthpodcast #hormones #immunesystem #metabolism #fluidretention #womenshealth #longevity

GMO, Processed & Practical: How to Read Food Labels Without the Stress

In this episode Amanda Jones, a nurse practitioner and founder of Elevated Health, cuts through marketing noise to help you make calmer, smarter choices at the grocery store. She explains what GMOs (or "bioengineered" foods) actually are and why current evidence shows they’re safe and nutritionally similar to non-GMO versions.Amanda breaks down the broad term "processed foods" and explains the difference between helpful processing (like freezing vegetables) and ultra-processed foods designed to be hyper-palatable and easy to overeat. She encourages listeners to focus on the role a food plays in their overall pattern rather than labeling foods as strictly good or bad.Practical tips include flipping the package to read the ingredient list (ingredients are listed by weight), asking whether you could make it at home, and prioritizing foods closer to their original form most of the time. The episode emphasizes consistency over perfection: small, repeatable choices build better health over time.

Sick and Pregnant? Your Immune System Isn’s Failing…

In this episode Amanda Jones explains why pregnant people often feel like they get sick more frequently: pregnancy doesn’t weaken the immune system, it shifts it. To protect both parent and baby the body moves from a more aggressive, inflammatory response (Th1) toward a more tolerant, antibody-driven response (Th2), which can make viral infections, allergies, and fatigue more noticeable or prolonged.The episode covers common experiences—longer-lasting colds, worse allergies, increased fatigue—and why those happen. Amanda shares practical, evidence-based steps to support immune function during pregnancy, including prioritizing protein intake, optimizing key micronutrients (vitamin D, zinc, magnesium, and choline), protecting sleep, and supporting gut health with fiber and probiotics.She emphasizes realistic strategies for each trimester (ways to get tolerable protein sources when nausea is present, foods high in choline like eggs, and gentle solutions for constipation) and encourages communication with your obstetric provider about supplements and symptoms.The message is reassuring: these changes are an intentional and complex adaptation to pregnancy, not a sign of failure. The episode mixes science with everyday tips to help pregnant listeners feel understood and better equipped to support their health.

Muscle: Your Secret Metabolic Organ

In this episode Amanda Jones reframes muscle as a powerful metabolic and endocrine organ — not merely for movement or aesthetics. Muscle helps clear glucose from the bloodstream via GLUT4 transporters, supports hormone balance, and plays a key role in long-term health, insulin sensitivity, and weight management.Practical strategies include prioritizing protein (a starting target of about 100 grams per day), aiming for roughly 100 grams of carbohydrates, and adding consistent resistance to your routine. Resistance doesn’t require a gym: bodyweight exercises, resistance bands, ankle weights, stairs, or short bursts of added load while doing daily tasks all count.Be mindful with appetite-suppressing medications (GLP-1s) — they can reduce protein intake and accelerate muscle loss if you’re not intentional. Women should note hormonal fluctuations and age-related muscle decline (often starting after age 25), so intentional fueling and resistance are especially important.For better blood sugar control, especially if you have insulin resistance, try short activity after carbohydrate-containing meals — a brief walk, calf raises, or a few squats can help muscles use glucose more effectively.To start: increase protein, include regular resistance (even small, frequent efforts), and move a bit more throughout the day to improve metabolic flexibility and overall wellbeing.

When Allergies Feel Like Anxiety: The Histamine Connection

In this mini-episode of the Elevated Health Podcast, we explain how histamine — released during allergic reactions — can trigger not only sneezing and itchy eyes but also increased nervous system arousal, irritability, and anxiety. Youll learn why histamine acts as both an immune signal and a brain neurotransmitter that heightens wakefulness and sensory sensitivity.The episode covers how inflammation and poor sleep from congestion amplify anxiety-like symptoms, and why hormonal interactions (especially between histamine and estrogen) can make symptoms fluctuate across the menstrual cycle or pregnancy. It emphasizes that anxiety can have physiological drivers beyond purely psychological causes.Practical, easy strategies are offered: reduce allergen exposure, support nasal airway health with saline rinses and positional changes, and consider appropriate antihistamines for daytime or nighttime relief. The host encourages listeners to track patterns, discuss options with their healthcare provider, and reach out with questions or episode ideas.

The Day-After Reset: 4 Simple Steps to Bounce Back

In this episode Amanda Jones, nurse practitioner and host of the Elevated Hill podcast, reassures listeners that a weekend of different food, drink, or sleep doesn’t erase long-term progress. The focus is on what to do next, not punishing yourself.She explains common physiologic reasons you might feel off—blood sugar swings, dehydration, inflammation, and poor sleep—and why those symptoms (fatigue, cravings, bloating, brain fog, puffiness) are normal and reversible.Amanda walks through a simple four-part reset to recover quickly and intentionally: prioritize protein at meals to stabilize blood sugar, rehydrate with water and electrolytes, move gently to improve circulation and insulin sensitivity, and return to normal, balanced meals without restriction.The episode emphasizes mindset: avoid spiraling into restriction or overexertion, break the start-over cycle, and instead keep returning to baseline consistently. Small, consistent choices after a weekend are what build lasting health.

Seed Oils vs Butter: Are Seed Oils Actually Bad for You?

Are seed oils actually bad for you, or is this just another nutrition myth?
In this episode, Amanda breaks down the science behind seed oils, omega-6 fats, inflammation, and cooking oils. We compare seed oils to butter, olive oil, and animal fats, explain oxidation and smoke points, and cover newer topics like C10 from dairy and the dairy fat paradox.
 
A clear, practical guide to choosing fats without fear or confusion.
 
Keywords: seed oils, cooking oils, omega-6, inflammation, butter vs olive oil, healthy fats, dairy fat paradox, metabolic health, nutrition myths