The Elevated Health Podcast

The Science of Self-Care: Stress, Massage Therapy & Nervous System Healing

Self-care is often framed as indulgent. In reality, it is physiological.
In this episode, Amanda Jones sits down with Gloria Hargrave, Licensed Massage Therapist, to discuss how chronic stress, muscle tension, and nervous system overload impact physical and emotional health.
You’ll learn:
• How chronic stress dysregulates the nervous system• The connection between muscle tension and emotional strain• Why massage therapy supports parasympathetic activation• How burnout affects hormones, sleep, and recovery• Practical ways to incorporate sustainable self-care• Why rest is a biological requirement, not a reward
This conversation reframes self-care as a survival strategy in a high-stress culture.
If you struggle with chronic tension, stress overload, or burnout, this episode explains how body-based therapies can support nervous system regulation and long-term resilience.

Is BMI Accurate? Better Ways to Measure Health & Body Composition

Is Body Mass Index actually a reliable measure of health?
In this episode, Amanda Jones breaks down the history of BMI, why it was never designed to assess individual health, and how it can misclassify muscle, bone density, and body composition.
You’ll learn:
• Where BMI came from and how it became standard in medicine• Why BMI does not distinguish fat from muscle• How height, sex, and ethnicity influence BMI interpretation• Why some athletes and metabolically healthy individuals fall into “overweight” categories• The role of clinician bias in weight-based assumptions• Better tools for assessing health, including waist-to-height ratio, body fat percentage, fasting insulin, triglycerides, and HDL
Health cannot be reduced to a single number.
This episode offers a more nuanced, evidence-based way to evaluate weight, metabolic health, and overall wellness — without shame or oversimplification.
If you’ve ever been told your BMI defines your health, this conversation will help you understand what matters more.

Healthy Eating on Vacation: Protein-Forward Plates & the 80/20 Rule

Can you enjoy vacation without undoing your progress?
In this episode, we discuss how to approach travel, social events, and time off without food guilt or metabolic backtracking. A protein-forward plate and the 80/20 rule create structure without restriction.
You’ll learn:
• How protein supports satiety and blood sugar stability while traveling• Why extreme restriction leads to rebound overeating• What the 80/20 rule actually means in practice• How to build balanced meals in restaurants• Simple strategies to avoid vacation weight gain• Why metabolic flexibility matters more than perfection
Healthy living is not about all-or-nothing thinking. It is about consistency over time.
If you want to enjoy vacation, holidays, and social events while protecting your energy, blood sugar, and weight goals, this episode gives you a realistic framework.

Nasal Release Technique: Sinus Pressure, Headaches, TMJ Relief, and Trauma with Audrey Lamberson, DPT

Chronic sinus pressure, headaches, TMJ pain, and breathing dysfunction are often treated with medication. But what if the root cause is structural?
In this episode, Amanda Jones sits down with Audrey Lamberson, DPT, to discuss the Nasal Release Technique (NRT) and how specialized manual therapy can improve airway function, cranial alignment, lymphatic drainage, and nervous system regulation.
They cover:
• What the Nasal Release Technique is and how it works• How turbinate restriction affects nasal airflow and sinus pressure• The connection between TMJ dysfunction, headaches, and breathing mechanics• Concussion recovery, brain fog, and tongue-tie considerations• Why pelvic floor coordination and airway function are linked• What patients can expect during treatment
Audrey shares real patient examples, including long-standing headache relief after tongue-tie and nasal work, as well as Amanda’s personal experience recovering from facial trauma and brainstem surgery through coordinated breathing, pelvic-floor, and cranial therapy.
This episode highlights a holistic, whole-body approach to complex symptoms that span posture, breathing, pain, and emotional health.
If you struggle with chronic congestion, sinus headaches, jaw tension, mouth breathing, or unresolved post-concussion symptoms, this conversation offers a structural perspective beyond medication.

How to Optimize Recovery: Protein, Hydration, Sleep & Stress

Recovery is not just physical. It is metabolic, hormonal, emotional, and nervous system driven.
In this episode, we explore what true recovery requires — whether you are healing from surgery, intense workouts, illness, or chronic stress.
You’ll learn:
• Why protein intake is critical for tissue repair• How hydration and electrolytes support healing• The role of sleep in hormone balance and immune function• How stress and sympathetic overdrive impair recovery• Why movement matters, even during healing• Practical strategies to support faster, more complete recovery
Recovery is about shifting from a sympathetic stress state into parasympathetic repair. Without that shift, healing is delayed.
If you are navigating surgery recovery, burnout, illness, or simply want to optimize resilience, this episode gives you a clear framework to support your body’s repair systems.

Circadian Rhythm, Sleep, Hormones & Blood Sugar Explained

Your circadian rhythm influences far more than sleep.
In this episode, we explore how circadian rhythm regulates hormones, insulin sensitivity, and blood sugar control. Disruptions in light exposure, meal timing, and sleep patterns can directly impact metabolism, weight gain, and long-term chronic disease risk.
You’ll learn:
• What circadian rhythm actually controls in the body• How sleep affects cortisol, insulin, and glucose regulation• Why late-night eating alters blood sugar patterns• The connection between light exposure and hormone balance• How circadian disruption contributes to metabolic dysfunction• Practical ways to realign your rhythm for better energy and longevity
Circadian biology is foundational to metabolic health. When sleep and light patterns are off, hormones and blood sugar follow.
If you’re struggling with energy crashes, weight resistance, poor sleep, or blood sugar instability, this episode explains why your daily rhythm matters more than you think.

Holistic Skin Health: Acne, Aging & the Inside-Out Approach with Denise Dubois

Healthy skin is more than topical products. It reflects what’s happening internally.
In this episode, we discuss holistic skin health with Denise Dubois, exploring how hormones, inflammation, gut health, and lifestyle factors influence acne, aging, and overall skin quality.
You’ll learn:
• The connection between hormones and breakouts• How gut health impacts skin inflammation• Why topical skincare alone is not enough• The role of nutrition in collagen and aging• Common skincare misconceptions• How to approach skin health from the inside out
This conversation bridges aesthetics and physiology, helping you understand how metabolic health, stress, and nutrition show up on your skin.
If you struggle with acne, premature aging, or chronic skin inflammation, this episode offers a more comprehensive way to think about skin health.

Ozempic & Mounjaro: Benefits, Risks, and What You Should Know About GLP-1s

Ozempic and Mounjaro are everywhere right now — but what are GLP-1 medications actually doing in the body?
In this episode, we break down the science behind GLP-1 receptor agonists, including semaglutide and tirzepatide, and explain how these medications impact appetite, insulin resistance, blood sugar, and weight loss.
You’ll learn:
• What GLP-1 medications are and how they work• The difference between Ozempic, Wegovy, and Mounjaro• How these drugs affect insulin, gastric emptying, and hunger signals• Potential side effects and long-term considerations• Who may benefit from medical weight loss support• Why medication is a tool, not a substitute for metabolic health
This episode offers a balanced, evidence-based discussion of GLP-1 medications — cutting through hype and fear to focus on physiology and appropriate use.
If you’re considering Ozempic, Mounjaro, or other weight loss medications, this episode will help you understand the risks, benefits, and long-term strategy.

Macronutrients Explained: How Carbs, Protein & Fat Work Together

What are macronutrients, and why do carbs, protein, and fat all matter?
In this episode, we break down macronutrients and explain how carbohydrates, protein, and fat work together to support metabolism, blood sugar balance, hormone function, and energy.
You’ll learn:
• What macronutrients are and how they differ from micronutrients• How carbohydrates affect blood sugar and insulin• Why protein is essential for muscle, satiety, and recovery• The role of healthy fats in hormones and inflammation• How macros influence weight loss and metabolic health• Why balance matters more than restriction
Understanding macronutrients is foundational to sustainable nutrition. This episode simplifies the science so you can make informed food choices without confusion.
If you’ve ever wondered how to structure meals for better energy, fat loss, or metabolic stability, this conversation gives you the framework.

Ultra-Processed Foods, GMOs & Food Labels: How Marketing Misleads Consumers

How much of your diet is influenced by marketing rather than health?
In this episode, we unpack processed foods, ultra-processed foods, GMOs, and how food marketing shapes consumer decisions. From misleading health claims to ingredient lists that are difficult to interpret, the modern food environment is engineered to drive consumption.
You’ll learn:
• What qualifies as a processed vs. ultra-processed food• The role of GMOs in today’s food system• How food marketing influences perception of “healthy” products• Why certain ingredient lists matter more than front-label claims• The connection between ultra-processed foods, inflammation, and metabolic dysfunction
This episode is not about fear. It’s about clarity.
If you want to better understand food labels, make informed grocery decisions, and reduce metabolic stress, this conversation will help you see the food industry more clearly.