The Elevated Health Podcast

Episode 13: Vacation Without Regret, Protein-Forward Plates & the 80% Rule

In this episode you’ll learn how to stay on track while on vacation without feeling restricted. The host explains a “protein-forward” plate — making protein the priority so roughly 10% of calories come from protein — and gives simple rules of thumb for portions: 15–30g protein for snacks and 30–50g for meals, or eyeballing a palm-sized portion for 25–35g.Practical vacation prep tips include packing or buying easy protein options (beef jerky, protein powder, high-protein milk, yogurt, eggs, deli meat) for hotel mini-fridges and stocking a condo kitchen for the week. Anchor carbs and snacks with a protein source to keep blood sugar steady, stay hydrated, and prioritize sleep so you enjoy meals and avoid extremes.The host recommends the 80% rule: aim to be about 80% consistent so you have room to enjoy local favorites without derailing progress. The goal is balance and consistency over perfection, so you come home refreshed and aligned with your goals rather than needing to “undo” a vacation.In the segment "Better Meal of the Week" she shows how to boost protein in comfort food — a loaded potato soup — by adding cottage cheese and roasted chicken, plus a side salad, turning it into a nourishing, satisfying meal. The episode focuses on simple, intentional strategies to enjoy vacation food while maintaining progress.

Episode 12: Nasal Release Technique with Audrey Lamberson, DPT

In this episode Amanda Jones talks with Audrey Lamberson, DPT, about her decade-plus of physical therapy practice and the clinic work she does at RehabVisions in Canyon and Dumas, Texas. They discuss the holistic, whole-body approach physical therapists can bring to complex problems.
Audrey explains the nasal release technique (NRT): a gentle, minimally invasive method that uses a finger-cot and a small inflatable bulb placed into three nasal areas (turbinates) to adjust cranial and facial bone alignment, open the airway, and improve blood and lymphatic drainage.
They cover how NRT and related therapies can help with persistent headaches, concussion or brain-injury symptoms, tongue-tie issues, breathing dysfunction, pelvic-floor coordination, sleep and brain fog. Audrey shares how NRT can produce fast, measurable improvements in nasal airflow for many patients and sometimes an immediate emotional release when long-held tension or adhesions shift.
Several patient examples are discussed: a 70-year-old with decades of headaches who improved after tongue-tie work and nasal release, and Amanda’s own history of facial trauma and brain-stem surgery where combined breathing, pelvic-floor and nasal work produced notable relief and emotional clearing.
Practical topics include how to access care (self-referral vs. physician referral depending on insurance), insurance and documentation challenges, self-pay options, and how Rehab Visions coordinates care. Contact information given: Rehab Visions Canyon (2219 VFW/Soncy near Strawberry Fields) and Rehab Visions Dumas (515 E. First St., across from Dollar General); phone: 806-705-8866. You can also request appointments and messages via their website and Facebook.
The hosts invite listeners to send questions for follow-up episodes and encourage people to consider holistic assessment when symptoms span breathing, posture, pain, and emotional health.

Episode 11: Simple Steps to Heal After Surgery and Stress

In this episode Amanda from the Elevated Health Podcast shares her personal recovery after surgery and offers practical, easy-to-follow strategies to support healing. She explains what recovery means — moving from fight-or-flight to rest-and-digest — and why intentional recovery matters in modern life.Key topics include the importance of protein for tissue repair, how hydration plus electrolytes restore balance, and why sleep and rest are where true healing happens. Amanda also covers gentle movement to improve circulation and lymphatic drainage, and the emotional and mental side of recovery, encouraging listeners to give themselves grace.She offers concrete tips like using protein shakes or easy high-protein snacks when appetite is low, drinking electrolyte solutions or bone broth, prioritizing cool dark sleep environments, taking short gentle walks, and choosing nourishing, light meals. The episode emphasizes that recovery is a season, not a setback, and encourages listeners to be intentional and kind to themselves while healing.

Episode 10: Circadian Rhythm, Hormones & Glucose

Join Amanda Jones, nurse practitioner and founder of Elevated Health, as she uncovers why sleep is one of the most overlooked pillars of health and how timing, light, and your sleep setup affect hormones, metabolism, and glucose.Learn how your 24-hour circadian rhythm regulates cortisol (your get-up-and-go hormone) and melatonin (your wind-down hormone), why they usually peak and cross around 6 a.m. and 6 p.m., and how late nights and bright screens confuse that rhythm.Discover why 10 p.m. to 2 a.m. is a prime window for deep non-REM sleep—when growth hormone, immune repair, and brain clearance happen—and why shifting bedtime even an hour or two can reduce restorative sleep you can’t fully make up later.Amanda explains practical habits that reset your clock: morning light exposure to suppress melatonin and boost daytime focus, how social jet lag and seasonal time changes impact mood and blood sugar, and easy ways to prepare (go to bed earlier gradually, keep morning light routines).Explore the strong link between sleep and glucose: one bad night can reduce insulin sensitivity by up to ~30%, raise morning glucose, and trigger cravings and poor food choices. Real CGM examples show average spikes after late nights, even without junk food.She also covers sleep environment fixes that matter—mattress and pillow age, cooling the room, and reducing micro-arousals—plus a personal story of improved sleep and oxygen after replacing an old mattress.Actionable, realistic tips: aim toward a 10 p.m.–6 a.m. rhythm when possible, dim lights an hour before bed, finish eating 2–3 hours before sleep (or add protein if you eat late), keep the bedroom cool (~68°F), and update mattress/pillows as needed. Pick two changes to be consistent with and build from there.Start small, treat sleep like medicine, and prioritize consistent habits so hormones, mood, and blood sugar can work for you instead of against you.

Episode 9: Holistic Skin Health with Denise Dubois

In this episode Denise Dubois, founder of Complexions Spa, discusses her journey from becoming one of New York’s earliest licensed estheticians to building a holistic beauty and wellness practice. She explains the difference between aesthetics and medical aesthetics, the importance of treating the whole person, and how hormones, stress, gut health, and inflammation show up on the skin.
Denise describes the wide range of services at Complexions—massage, lymphatic and hydrotherapy, infrared saunas, IV nutraceuticals, injectables, biostimulators, scalp health treatments, and more—and how combining medical treatments with spa therapies supports longevity and preventive care.
She also shares the story behind her clean, vegan skincare line (Dubois Beauty), how the formulas were developed with clinical actives and ingredient exclusions, and the simple four-step philosophy she recommends: exfoliate, protect with antioxidants, repair/regenerate, and hydrate.
Practical tips include daily sunscreen (even indoors), staying hydrated, establishing self-care rituals like unplugging and meditation, and focusing on lifestyle choices that slow extrinsic aging. Denise’s spas are in Albany and Saratoga Springs, NY, and her products and blog are available at DuboisBeauty.com.

Episode 8: The Truth About Ozempic, Mounjaro, and More

In this episode Amanda Jones, a nurse practitioner, breaks down GLP-1 medications (like semaglutide and tirzepatide), how they work for diabetes and weight loss, and why they’re being studied for conditions from sleep apnea to Alzheimer’s. She reviews benefits, side effects, myths, and practical tips for combining medication with lifestyle changes.Amanda shares patient stories, discusses accessibility and insurance issues, and offers guidance on when to consult a clinician and how to monitor treatment for safe, long-term results.

Episode 7: What's a Macro? How Carbs, Protein & Fat Work Together

Amanda Jones breaks down macronutrients—carbohydrates, protein, fats (and alcohol)—explaining calories per gram and why each is essential.She reviews common diet approaches (keto, high-protein, low-fat), tracking apps, and gives practical advice: aim for 75–100% of goal body weight in grams of protein, about 100 g of carbs daily, and prioritize balance and awareness.Learn simple strategies to enjoy meals, use tracking short-term, and adjust macros to your activity and health needs.

Episode 6: Processed Foods, GMOs, and Marketing

Amanda Jones breaks down what GMOs are, the differences between minimally, moderately and ultra-processed foods, and why labels can be more marketing than science. She encourages simple experiments to see how foods affect your body and emphasizes individualized, science-based choices.Practical takeaways include reading ingredient lists, using an “80% whole, 20% flexible” approach, and quick meal ideas to make healthier eating realistic. Visit Elevated Health Texas and follow on social media for more resources.

Episode 5: Nature...it’s good for you!

Host Amanda Jones, FNP is on vacation in the mountains of New Mexico. Her mother, Shelly Moss, LCSW have a discussion about nature, cortisol, and stress relief while sitting next to a river. Enjoy this unedited episode and get outside!!!
Visit www.elevatedhealthtexas.com or call/text 806-557-0314 for more information about Amanda and Elevated Health, PLLC.
We’re also on all socials @elevatedhealthtexas
You can find more information about Shelly on the Psychology Today website and on Instagram @shellymosscounseling
Thanks for listening and reading!

Episode 4: From Anxiety to Peace with Shelly Moss, LCSW

Licensed clinical social worker Shelly Moss joins her daughter to explore how negative thoughts fuel anxiety and even physical symptoms. They discuss the mind-body connection, trauma's impact, and why silence at night often triggers rumination.
The episode offers practical, easy-to-use tools—diaphragmatic breathing, the physiological sigh, CBT reframing, scheduled "worry time," simple nutrition tips, and actionable steps to regain calm—so listeners can feel more in control of their thoughts and their health.
Follow Shelly at @shellymosscounseling on Instagram and @shellymosscounselingservices on Facebook. You can also find her on Psychology today at https://www.psychologytoday.com/us/therapists/shelly-osborn-moss-hereford-tx/1523412
You can call or text 988 in English or Spanish for the suicide prevention hotline if you or someone you know is contemplating suicide. They are available 24/7 for you. You are not alone!
You can find us on all socials (TikTok, Facebook, and Instagram) @elevatedhealthtexas, and elevatedhealthtexas@gmail.com to give us compliments, complaints, or recommend topics or experts to interview.