Advertise on podcast: The Overflow Podcast: A Women's Wellness Round Table

As the days get shorter, your body gets a signal to slow down, rest, and repair. In this episode, Bronwyn and Becky talk about how the seasons shape your biology and why feeling a little slower in fall and winter is normal. They cover seasonal eating (bone broth, fermented foods, stewed cabbage), sleep support, cooler temperatures, and the role of darkness and low light in melatonin production. They also share how they’re keeping the holidays slow and meaningful, and how a shift in perspective, inspired by Northern European winter culture, can turn the dark months from something to dread into something to look forward to. In this episode, we talk about: * Why your fall and winter patterns should look different from your spring and summer patterns * How light and darkness act as signals for activity, eating, rest, and repair * Seasonal eating: warming soups, stews, and chilies, plus bone broth, fermented foods, and bulky “gut-cleaning” fiber from fall veggies like cabbage * Sleep support: sleeping when it’s dark, cooler bedroom temperatures, magnesium baths, and nourishing foods * Why sleep can get “wonky” in perimenopause and how it connects to falling progesterone * How holiday stress works against the body’s natural season of rest * Slowing down the holidays with traditions like cookies, Christmas movies, and a family puzzle table that sparks heart-to-hearts * Seasonal depression, and how perspective shapes the way we experience winter * Why firelight, candlelight, and the low winter sun are a different kind of light signal than bright overhead lights * Vitamin D in the fall and winter, and cod liver oil as a traditional option * Why a tropical trip in the middle of fall can feel like a “bait and switch” for your body (and why February might be better timing) Connect with us Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Is Halloween just harmless fun, or is there something more Christians should consider? For many Christian families, Halloween brings up some surprisingly difficult questions. Is trick-or-treating innocent fun? Should we be concerned about the darker spiritual themes surrounding the holiday? And how do we navigate different convictions within our own families without becoming judgmental or legalistic? In this episode of The Overflow Podcast, Becky, Bronwyn, and Andrea sit down for an honest, unscripted conversation about Halloween, Christianity, spiritual discernment, and raising children in a culture that doesn’t always reflect our faith. And here’s what makes this conversation interesting: we don’t all approach Halloween exactly the same way! Andrea shares how hearing the testimony of a former Satanist challenged her perspective on Halloween after decades of celebrating it with her children. Bronwyn reflects on growing up in a Christian family that stopped celebrating Halloween, and how she’s navigated those convictions with her own family. Becky shares her perspective as a mom of three teenagers, wrestling with the desire to protect her children’s hearts while also allowing them to enjoy friendships, community, and meaningful experiences. Together, we explore what it means to follow our personal convictions, recognize spiritual influences, and ultimately seek to honor God in the choices we make. In this episode, we discuss: * Should Christians celebrate Halloween, or is it better to avoid it altogether? * The spiritual concerns surrounding Halloween and why some Christians choose not to participate. * How personal convictions can change as we grow in our faith. * Navigating Halloween traditions when family members have different perspectives. * The difference between biblical discernment and religious legalism. * What Scripture teaches about respecting another believer’s conscience. * How Christians can use Halloween as an opportunity to share the love and light of Jesus. * The impact of our words, thoughts, and beliefs on our spiritual lives. * Why teaching our children to value life, truth, and goodness matters. A conversation about conviction, not condemnation One of the most meaningful parts of this discussion is recognizing that sincere believers can approach the same holiday differently. Some families choose not to participate in Halloween at all. Others embrace opportunities to connect with neighbors, welcome trick-or-treaters, or host gatherings centered on friendship and community. Rather than telling you what your family should do, we’re inviting you to consider a deeper question: What does it look like to honor God with the choices we make, even in the everyday traditions of our culture? Because ultimately, this conversation isn’t just about Halloween. It’s about living intentionally, listening to God’s leading, and raising families who reflect His love, truth, and light. Whether your family celebrates Halloween, skips it entirely, or falls somewhere in between, we hope this episode encourages you to approach the season with wisdom, grace, and a willingness to have meaningful conversations. We’d love to hear from you! How does your family approach Halloween? Have your convictions changed over the years? Join the conversation, and remember that we can have different perspectives while still extending love and grace to one another. Thanks for listening to The Overflow Podcast, where we explore faith, health, healing, and the everyday rhythms that help women experience abundance in mind, body, and soul. If you enjoyed this episode, please follow the podcast, share it with a friend, and leave us a review on Apple Podcasts or Spotify! Connect with us: Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

The Overflow Podcast | Episode 41 Have you ever found yourself waking up at 3 a.m. with your mind racing, feeling anxious for no obvious reason, or wondering why your body suddenly doesn’t handle stress the way it used to? If you’re in your 40s or 50s, you’re definitely not alone! Perimenopause can bring some unexpected changes, and anxiety is one that catches many women completely off guard. But here’s something you might not realize: Your anxiety may not be just about what’s happening in your life. It may also be connected to what’s happening inside your body. In this episode of The Overflow Podcast, Becky Webb and Bronwyn Deiter dive into the fascinating connections between perimenopause, progesterone, estrogen, cortisol, histamine, blood sugar, and your nervous system. We discuss why declining progesterone may affect your ability to feel calm, how fluctuating estrogen can influence your mood, and why histamine deserves a place in the conversation about hormonal health. And because we believe in supporting the whole person—mind, body, and soul—we don’t stop at explaining what’s happening. We also share some of our favorite natural approaches to supporting your body through this season, including simple lifestyle changes, nourishment, mineral support, morning sunlight, and EFT tapping. In this episode, we explore: * Why anxiety and middle-of-the-night wake-ups can become more common during perimenopause * The connection between progesterone, estrogen, and your body’s stress response * How histamine and mast cells may influence mood and anxiety symptoms * Why cortisol isn’t the enemy—and how to support a healthy daily rhythm * The relationship between blood sugar fluctuations, sleep, and feeling anxious * How mineral-rich drinks and nourishing foods fit into our approach to stress support * Why coffee might make anxiety worse for some women * How EFT tapping and somatic practices can help you process emotions and feel more grounded * The importance of morning sunlight and healthy circadian rhythms * Our personal experiences with different approaches to hormone and nervous system support Our biggest takeaway? Your body is going through real changes during perimenopause, and understanding those changes can help you make more informed decisions about your health. You don’t have to approach this season by simply pushing harder, ignoring your symptoms, or assuming anxiety is something you just have to live with. Sometimes the most helpful place to begin is with the foundations: nourishing your body, supporting your sleep, creating healthy daily rhythms, and learning new ways to respond to stress. If you’ve been wondering why you suddenly feel more anxious, more overwhelmed, or less like yourself, this conversation is for you. Resources mentioned: * Root Cause Protocol and adrenal cocktail recipes * EFT (Emotional Freedom Techniques) tapping * Morning sunlight and circadian rhythm practices * Mineral support and blood sugar balance * Progesterone and other hormone-support options discussed in the episode This podcast is for educational purposes and is not a substitute for individualized medical care. Hormone treatments and supplements should be evaluated with a qualified healthcare professional. Connect with us: Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ If you enjoyed this episode, please follow The Overflow Podcast and leave us a review on Apple Podcasts or Spotify. Sharing this conversation with another woman navigating perimenopause helps us reach more women who need encouragement and support in this season of life. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

What if some of the symptoms you’ve been living with aren’t necessarily something you’re destined to live with forever? In this special 40th episode of The Overflow, Becky is flying solo and diving into a topic she has become completely fascinated with: neuroplasticity and the brain’s incredible ability to change. Our brains are constantly learning. They create associations between experiences, emotions, sensations, danger and safety. And sometimes those learned neural pathways may influence the way we experience stress, anxiety, pain and other physical sensations. But here’s the hopeful part: the brain isn’t fixed. If the nervous system can learn a pattern, research suggests that in some circumstances it may also be able to learn a different response. In this episode, Becky explores the connection between the brain, nervous system and physical health, including fascinating research showing that structural findings on an MRI don’t always predict whether someone will experience pain. She also discusses research into Pain Reprocessing Therapy for chronic back pain and what it may teach us about the brain’s role in our experience of pain. Then we’re talking about EFT tapping—because while tapping on acupressure points may sound a little “woo-woo” at first, there’s growing research examining EFT for stress, anxiety and psychological distress. Becky shares research involving cortisol levels and explains why she, Bronwyn and Andrea are currently pursuing their EFT tapping certifications. You’ll also hear Becky’s personal experience of incorporating nervous-system and brain-retraining work while supporting her son through a serious health journey, and why that experience changed the way she thinks about healing. In this episode, we talk about: • What neuroplasticity actually means• How the brain learns patterns of danger and safety• Why the brain can act like a “prediction machine”• The amygdala, limbic system and fight-or-flight response• How fear and heightened attention can amplify physical sensations• Why pain is real even when ongoing tissue damage may not fully explain it• Fascinating research on MRI findings and pain-free individuals• Pain Reprocessing Therapy and chronic back pain• What EFT tapping is and why Becky is studying it• Research on EFT, cortisol, anxiety and stress• Why creating safety can be an important part of nervous-system regulation• Prayer, breathing, movement, relationships, laughter and time outside as practices that can support a sense of safety• Why repeated experiences matter when we’re creating new neural pathways• The connection between faith, the nervous system and healing This conversation isn’t about pretending symptoms aren’t real, blaming yourself for being sick or ignoring medical care. It’s about expanding the conversation around health to include the brain, nervous system, emotions and our perception of safety. Food matters. Nutrients matter. Minerals matter. Hormones matter. Medical care matters. And the brain and nervous system matter, too. Maybe one of the most powerful questions we can begin asking isn’t simply, “What’s wrong with my body?” Maybe it’s also: What has my brain and body learned—and what could I begin teaching them now? Your brain can change. Your nervous system can learn new patterns. And your health story may have more room for change than you realize. 🎧 Listen to Episode 40 of The Overflow and share it with someone who needs a little more hope in their health journey. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This podcast is for educational purposes only and is not intended to diagnose, treat, cure or replace individualized medical care. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

How do we raise daughters who know how to care for their bodies not out of fear or perfectionism, but from a place of understanding, confidence, and awareness? In this episode of The Overflow, Becky, Bronwyn, and Andrea are getting back to the basics and talking about the simple wellness principles they’re teaching their own daughters. As moms and holistic health practitioners, we know there is an overwhelming amount of information coming at our girls every day. Skincare trends, beauty products, social media, diet culture, busy schedules, and conflicting health advice can make wellness feel complicated. But so much of supporting a healthy body still comes back to the basics. We talk about how we’re helping our daughters understand ingredients and product choices, hormones and menstrual health, nourishing their bodies with real food, getting enough minerals and hydration, moving their bodies, spending time outside, and prioritizing sleep. But this conversation goes deeper than simply telling our daughters what to do. Ultimately, we want our girls to leave our homes knowing how to think for themselves, listen to their bodies, recognize what makes them feel good, and make informed decisions about their own health. In this episode, we talk about: * How we approach conversations about ingredients, personal-care products, and xenoestrogens without creating fear * Teaching girls to read labels and make informed choices for themselves * Supporting girls as they begin menstruating and learn about their changing hormones * Why nourishment and eating enough—especially breakfast—matter during the teen years * Nutrients we commonly think about for growing girls, including magnesium, B vitamins, vitamin E, iron, and minerals * Why we keep coming back to real, nourishing food instead of relying solely on supplements * Movement, strength training, dance, walking, and helping girls discover movement they actually enjoy * Why we encourage our kids to get outside and experience natural sunlight * Hydration and electrolytes for active teens * Why sleep is one of the most important wellness foundations for growing bodies * Giving teenagers increasing responsibility for their own health choices * Why sometimes experiencing the consequences of a less-than-ideal choice helps kids learn to make better ones next time One of our favorite ideas from this conversation is that part of parenting is developing our children’s appetites—not only for good food, but for what is good in every area of life. When our kids experience what it feels like to be nourished, rested, strong, connected, and well, they begin to recognize that feeling for themselves. Instead of spending all our time warning them about everything that’s “bad,” we can help them become deeply familiar with what is good. And as our daughters grow, our role gradually shifts from making their decisions to equipping them to make those decisions for themselves. Because ultimately, the goal isn’t to control every choice they make. It’s to give them a strong enough foundation that when they’re making those choices on their own, they know how to care for the bodies—and the lives—they’ve been given. Listen in for a practical, honest conversation about raising healthy daughters and getting back to the wellness basics that really matter. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

What are three holistic health practitioners actually doing for their own health right now? In this episode of The Overflow, Becky, Andrea, and Bronwyn take you behind the scenes of the health conversations they’re having with each other—and the things they’re currently experimenting with in their own lives. Becky shares about a recent health scare involving intense heart palpitations, a pounding heart, feeling stuck in fight-or-flight, disrupted sleep, and waking during the night feeling panicked. She talks about the supplements she had been taking at the time, why she began looking more closely at B vitamins—particularly thiamine (B1)—and the nutritional and mineral support she incorporated as she worked to help her body settle back down. Andrea then shares an entirely different experience with iodine. After years of dealing with thyroid concerns and a multinodular goiter, she explains why she decided to revisit iodine supplementation, this time taking a much slower approach and incorporating supportive nutrients along the way. Her story is a great example of why two people can use the same nutrient and have very different experiences. The conversation also explores parasites, detox reactions, chronic stress, EFT tapping, emotional work, and the idea that supporting the body isn’t always about aggressively attacking a symptom or following the latest protocol. Finally, Bronwyn takes us into the world of metabolic health, insulin and fat loss. She shares what she and her husband have learned from their own bloodwork, why she has shifted her focus from simply “losing weight” to supporting her body in burning fat while preserving muscle and bone, and why she is experimenting with a shorter eating window and intermittent fasting. She also explains why fasting did not work well for her in the past—and why she believes her body is responding differently now. The thread running through the entire conversation? We aren’t all starting in the same place. A protocol that is supportive for one person may be too much for another. Something that didn’t work for your body three years ago may work differently after you’ve spent time supporting minerals, nourishment, stress resilience, circadian rhythm, and overall metabolic health. In this episode, we talk about: * Heart palpitations, stress and feeling stuck in fight-or-flight * Thiamine (vitamin B1) and other B vitamins * Minerals, electrolytes and nutritional support * Iodine and thyroid health * Why “low and slow” can matter with wellness protocols * Detox and individual tolerance * Parasites and different holistic perspectives on cleansing * EFT tapping, chronic stress and nervous-system patterns * Insulin, blood sugar and metabolic health * The difference between weight loss and fat loss * Intermittent fasting and time-restricted eating * Why fasting may work well during one season of life and poorly during another * Circadian rhythm, sunlight and metabolism * Why your body’s current capacity matters when choosing a wellness protocol This isn’t an episode about finding the one perfect diet, supplement or protocol. It’s a conversation about becoming more curious about your own body, paying attention to its feedback, and recognizing that wellness is deeply individual. We hope our stories encourage you to ask a different question—not simply, “What is the best protocol?” but “What does my body have the capacity for right now?” Listen in for a real-life conversation about what we’re learning, what we’re trying, and how we’re continuing to pursue wellness in mind, body, and soul. Disclaimer: This podcast is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or replace individualized medical care. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Can trying to be healthy actually become… unhealthy? In the wellness world, there is always something else we could be doing. A better diet. A new supplement. A cleaner water filter. Less EMF exposure. More sunlight. Fewer toxins. Another health hack. Another thing we’re told we should or absolutely should NOT be doing. But what happens when our desire to care for our bodies starts creating fear, anxiety, obsession, or the feeling that we have to get everything exactly right? In this episode of The Overflow: A Woman’s Wellness Roundtable, Becky, Bronwyn, and Andrea have an honest conversation about the line between intentionally pursuing health and becoming consumed by it. As three holistic health practitioners, we’re passionate about wellness. We believe the choices we make matter. But we also believe that health was never meant to become an idol or something that steals our joy, peace, relationships, or ability to actually live our lives. We talk about the fear that can creep into the wellness space through conversations about toxins, EMFs, food, supplements, diets, environmental exposures, biohacking, and the never-ending stream of health information on social media. We also explore an important question: What is motivating the choices you’re making for your health—fear or a desire to build a life of greater health, peace, joy, and abundance? In this conversation, we discuss: * When a healthy lifestyle can cross over into health obsession * How wellness anxiety can create its own form of stress * The pressure to make every health decision perfectly * Why social media can make us afraid of practically everything * EMFs, toxins, food choices, water, supplements, and health trends * Why therapeutic diets aren’t necessarily meant to become permanent lifestyles * The constantly changing world of wellness fads * How fear can show up in both conventional medicine and natural wellness * The difference between fear and genuine conviction * Why simple health foundations still matter * Creating healthy habits our children can realistically carry into adulthood * How faith can change the way we approach our health * Learning to trust God while still stewarding our bodies well * Choosing sustainable wellness practices that actually bring more life and joy One of the biggest ideas we come back to is this: The goal of life isn’t simply to be healthy. Health is meant to support the life we’re called to live—not become the thing our entire life revolves around. Maybe the better question isn’t: “What else do I need to avoid?” Maybe it’s: “What am I building?” Are you building a life filled with nourishing food, movement, sunshine, meaningful relationships, faith, laughter, rest, connection, and joy? You don’t have to ignore what may be harmful to your health. You don’t have to stop learning or stop making intentional choices. But you also don’t have to live afraid. Sometimes the healthiest thing you can do is step away from the noise, stop trying to optimize every part of your life, return to the foundations, and ask God: “Lord, what is the next step for me?” Because wellness isn’t about getting everything perfect. It’s about creating a life that allows you to truly live well—in mind, body, and soul. 🎧 Listen now, and if this conversation resonates with you, share it with a friend who might need permission to pursue health with a little less fear and a lot more peace. And don’t forget to subscribe to The Overflow and leave us a review on Apple Podcasts or Spotify. Your support helps us reach more women who are ready to live from overflow instead of depletion. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Essential oils are everywhere now—but how do you actually use them? And do they deserve a place in your natural wellness toolkit? In this episode of The Overflow, Becky, Bronwyn, and Andrea are taking a trip down memory lane and sharing how essential oils first entered their homes—and why, more than a decade later, they’re still reaching for them regularly. What started as curiosity became a simple, practical way to support their families and create healthier home environments. And along the way, essential oils even played a part in bringing the three of them together. We talk about what we wish we had known as beginners, why the quality of an essential oil matters, and some of the oils and blends that have become staples in our homes. In this episode, we talk about: * How each of us discovered essential oils * What made us realize not all essential oils are created equal * Why essential oils became part of our everyday wellness routines * Thieves and the story behind this popular essential oil blend * Peppermint, Lavender, Frankincense, Stress Away, Peace & Calming, DiGize, Deep Relief, and more * Using essential oils aromatically and topically * Simple ways we used oils when our children were little * Using aromatherapy to create a calmer home environment * Essential oils we love for travel * Oils we reach for when we want support for relaxation, digestion, skin, muscle tension, motion-related queasiness, and everyday wellness * Replacing synthetic home fragrances with plant-based scents * Why having a small collection of oils can feel like a natural wellness toolkit you can reach for again and again Bronwyn also shares how useful her oils were during a recent 10-day trip to Europe—from Peppermint in the heat and Lavender for her feet to Deep Relief after walking eight or nine miles a day. And if you’re completely new to essential oils, don’t worry. You don’t need to learn everything at once. We also talk about resources and community support that can make getting started much less overwhelming. Whether you’ve used essential oils for years, have a few forgotten bottles sitting in a cabinet, or are wondering what all the fuss is about, this episode is a fun introduction to the many ways these tiny bottles can become part of everyday life. Resources mentioned in this episode: Oil Testimonials — search essential oil testimonials by oil, blend, or wellness topic. https://www.oil-testimonials.com/ Want to explore essential oils with one of us? [BECKY’S LINK]. https://www.youngliving.com/us/en/myaccount/wishlist?listId=6aa041ee6dafc2000ab4b6e1&enrollerId=1440595&sponsorId=1440595&userName=Becky%20&%20Jonathan [ANDREA’S LINK] https://www.youngliving.com/us/en/myaccount/wishlist?listId=67dda6e9df1234000a344aeb&enrollerId=970979&sponsorId=970979&userName=Andrea [BRONWYN’S LINK] https://www.youngliving.com/us/en/myaccount/wishlist?listId=6aa04c4e6dafc2000ab4b6e6&enrollerId=1526703&sponsorId=1526703&userName=Heiko%20&%20Bronwyn Listen in and discover why essential oils have remained one of our favorite tools for creating wellness in the mind, body, home, and everyday rhythms of life. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Blood sugar isn’t just something to think about if you have diabetes. It can influence your energy, hunger, cravings, mood, metabolism, hormones, stress response, and even how your body responds when you’re trying to lose weight. In this episode of The Overflow: A Woman’s Wellness Roundtable, Becky Webb and Bronwyn Deiter unpack blood sugar from a holistic perspective—and explain why supporting healthy blood sugar involves much more than simply cutting carbohydrates. We talk about what actually happens when blood sugar rises and falls, the role insulin plays in moving glucose into your cells for energy, and some of the signs your body may be giving you when your blood sugar isn’t feeling stable. But then we go deeper. What does chronic stress have to do with blood sugar? Could being depleted in nutrients such as magnesium and vitamin B1 (thiamine) make it harder for your body to utilize glucose effectively? And what about women who have spent YEARS dieting, restricting calories, skipping meals, or trying to fast their way into weight loss? Sometimes the answer may not be to restrict the body more. Sometimes the body needs to be nourished first. In this conversation, we explore: • How blood sugar works and why glucose is an important source of cellular energy• Insulin’s role in bringing blood sugar back down after a meal• What blood sugar spikes and crashes may feel like• Why protein, fiber, and nutrient-dense foods matter• The connection between chronic stress, cortisol, and blood sugar• Why magnesium and B vitamins are important for energy metabolism• The fascinating role of B1/thiamine in glucose metabolism• Why nutrient depletion may affect how someone tolerates carbohydrates• Why some women may actually need to eat more—not less• How years of under-eating can change the way the body uses energy• Why your body may resist weight loss when it doesn’t feel adequately nourished• When eating more frequently may temporarily support someone struggling with blood sugar crashes• When spacing meals farther apart may make sense• Why intermittent fasting isn’t necessarily the right starting point for everyone• Signs your body may NOT be ready for longer fasting windows• How learning to pay attention to your own body’s feedback can be incredibly valuable We also take an unexpected—but fascinating—deep dive into vitamin B1 deficiency and beriberi, including some of the neurological and cardiovascular symptoms historically associated with severe thiamine deficiency. And perhaps most importantly, we come back to one central idea: Your body is always working toward survival and stability. Instead of constantly asking, “How do I make my body lose weight?” perhaps a better question is: “What does my body need in order to have the energy and resources to function well?” Because sometimes supporting metabolism isn’t about forcing the body to do more. It’s about giving it what it needs first. 🎧 Listen now and join us for a very different conversation about blood sugar, metabolism, nourishment, and learning to understand the signals your body is already giving you. The Overflow: A Woman’s Wellness RoundtableConversations about real life, health, healing, faith, and the everyday rhythms that create wellness from the inside out. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Thoughts on Magnesium seem to be everywhere right now. Take it for sleep. Take it for stress. Take it for muscle tension. Take it for energy. But is it really as simple as just taking more magnesium? In this episode of The Overflow Podcast, Becky, Bronwyn, and Andrea are digging into one of the most talked-about minerals in holistic wellness—and why understanding magnesium may require looking at the bigger mineral picture. We talk about why magnesium is so important in the body, how chronic stress may increase our need for it, and why magnesium doesn’t work in isolation. Sodium, potassium, calcium, vitamin D, vitamin K, food, lifestyle, and your overall mineral status can all be important pieces of the conversation. Andrea also shares her personal experience of taking magnesium glycinate and actually feeling more anxious, even though testing suggested her magnesium was low. That experience led to a bigger conversation about sodium, potassium, magnesium, and why sometimes the order in which we support the body matters. In this episode, we talk about: * Why magnesium is often called a calming mineral * The relationship between chronic stress and magnesium * Magnesium, sodium, potassium, and electrolyte balance * Why magnesium may occasionally make someone feel worse instead of better * Magnesium glycinate vs. magnesium malate * Why different forms of magnesium can feel different in the body * Magnesium citrate and its effects on the digestive system * Food sources vs. magnesium supplementation * Magnesium baths, Epsom salts, and topical magnesium * Serum magnesium vs. RBC magnesium vs. HTMA * The relationship between magnesium and calcium * Why focusing on calcium alone may miss the bigger picture * Magnesium, vitamin D, vitamin K, and bone health * Why mineral balance matters more than simply taking more of one mineral * How to pay attention to your own body’s response when adding supplements One of the biggest takeaways from this conversation? Minerals work together. Sometimes the answer isn’t simply adding more of the mineral you’re low in. Your body is constantly working to maintain relationships between magnesium, potassium, sodium, calcium, and other nutrients—and supporting those relationships can be just as important as looking at an individual number. If you’ve ever wondered whether you need magnesium, which form to take, why magnesium makes you feel amazing, or why it strangely seems to make you feel worse this episode will give you a much bigger picture of what’s happening. As always, this conversation is educational and isn’t intended to replace individualized medical care. Listen in, share this episode with a friend who loves learning about minerals, and don’t forget to subscribe to The Overflow Podcast and leave us a review on Apple Podcasts or Spotify. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Have you ever felt fear in the pit of your stomach? Carried stress in your shoulders? Felt grief so deeply that it seemed to physically hurt your chest? Our emotions don’t always feel like they’re happening only in our minds. Sometimes, we feel them throughout our entire bodies. In this episode of The Overflow, Becky Webb, Bronwyn Deiter, and Andrea Lehman explore the fascinating connection between emotions and physical health—and what may happen when emotions like grief, fear, bitterness, abandonment, anger, or stress aren’t fully processed. We’re approaching this conversation with both curiosity and discernment, looking at emotional healing through a holistic lens while also asking an important question: How does the connection between body, soul, and spirit fit within a biblical worldview? We also talk about EFT (Emotional Freedom Techniques), commonly called tapping, and share some of our own experiences using it for emotional and physical concerns. In this episode, we talk about: * How emotions can create very real physical sensations in the body * Why we may be carrying emotions we’re not consciously aware of * The difference between experiencing emotions and stuffing them * Grief, fear, bitterness, abandonment and other difficult emotions * How emotional health may influence physical well-being * Looking at the mind-body connection through a Christian worldview * Why emotional healing doesn’t mean blaming someone for their illness * What EFT or tapping is and why we’re learning to use it * Personal experiences with tapping and physical symptoms * Emotional energy, frequency and the body’s energetic systems * Essential oils, homeopathy and other holistic approaches discussed in the episode * Why becoming more aware of what you’re feeling can be an important part of whole-person wellness One of the biggest ideas we come back to is this: the goal isn’t to stop feeling emotions. Emotions are part of being human. Instead of continually pushing them down, what might happen if we learned how to recognize them, feel them, process them, and allow them to move through us in a healthy way? As we discuss toward the end of this conversation, many of us can spend years pushing emotions down because feeling them seems uncomfortable—or even scary. But learning to develop emotional awareness may be an important part of caring for ourselves physically, emotionally and spiritually. Your body, soul and spirit aren’t separate compartments. They are all part of you. And healing may sometimes invite us to pay attention to all three. Listen now and join us for this fascinating conversation about emotions, physical health, faith, EFT tapping and whole-person healing. This podcast is for educational and informational purposes and is not intended to diagnose, treat, cure or prevent any disease or replace individualized medical or mental health care. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Could iodine be one of the most overlooked nutrients in women’s health? Most of us associate iodine with the thyroid and for good reason. Iodine is essential for the production of thyroid hormones. But its role in the body goes far beyond the thyroid. In this episode of The Overflow, Becky and Andrea dive into the fascinating and sometimes controversial world of iodine. Andrea shares her personal experience with a goiter that was discovered after pregnancy, why she has gone back and forth with iodine supplementation over the years, and why she finally decided to explore a more intentional iodine protocol. Together, we talk about why iodine matters for thyroid function, cellular energy, breast tissue, hormones, brain health, pregnancy, and overall wellness. We also unpack some of the reasons iodine deficiency may be more complicated than simply asking, “Am I eating enough iodine?” And then there’s the big question: Should you supplement with iodine? There are very different opinions—even within the natural health world—about iodine supplementation and higher-dose iodine protocols. We talk about that controversy, why starting slowly matters, and why iodine probably shouldn’t be looked at as an isolated nutrient. In this episode, we talk about: * Why the thyroid needs iodine to make T4 and T3 * Why iodine matters beyond thyroid health * Iodine’s relationship with breast tissue and women’s health * Pregnancy and the increased importance of iodine * Iodine and brain health, concentration, mood, and energy * Fluoride, chlorine, bromide, and the halogen conversation * Food sources of iodine, including seaweed, seafood, eggs, and dairy * Why magnesium, selenium, vitamin C, salt, and other nutrients come up in iodine protocols * Lugol’s iodine and why it contains two forms of iodine * Why Andrea chose to start an iodine protocol after years of hesitation * The importance of going “low and slow” with supplementation * Different approaches to iodine testing * Why iodine supplementation remains controversial, particularly when thyroid issues are involved One of our biggest takeaways from this conversation is something we come back to again and again on The Overflow: your body likes slow. More isn’t automatically better, and feeling terrible isn’t necessarily proof that something is “working.” Pay attention to your body, support it nutritionally, and remember that nutrients rarely work alone. This episode is an introduction to a much bigger conversation about iodine—and Andrea is going to continue tracking her own experience, so we’ll be able to circle back and share what she learns along the way. Listen in and discover why this tiny nutrient may deserve a much bigger place in the conversation about women’s wellness. This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. Always consider your individual health history and work with an appropriate healthcare professional when making decisions about supplementation. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Are you exhausted even after a full night in bed? Do you wake up between 2–3 AM, struggle to fall asleep, or feel like your brain won’t shut off? In this episode of The Overflow Podcast, holistic practitioners Becky Webb, Bronwyn Deiter, and Andrea Lehman share practical lifestyle habits that may support deeper, more restorative sleep. They discuss how your daily rhythms—not just your bedtime routine, can influence sleep quality. You’ll hear about: * Why morning sunlight helps regulate your circadian rhythm * How blood sugar balance affects sleep quality * The most important bedtime snack * The connection between sleep, hormones, and progesterone * Evening habits that help your body prepare for sleep * Blue light and how it influences melatonin production * The benefits of Epsom salt baths and magnesium * Why movement during the day supports better sleep * Tips for creating a healthier sleep environment * What to consider if you consistently wake between 2–3 AM * Sleep hygiene strategies that are simple to implement * Thoughts on minimizing nighttime technology exposure Whether you’re dealing with insomnia, menopause-related sleep changes, or simply want more restorative sleep, this conversation is packed with practical ideas to help support your body’s natural sleep rhythms. Connect with Us! Andrea Instagram: https://www.instagram.com/andrealahman Freebies: https://andrealahman.com/stress-subscribe/ Becky Instagram: https://www.instagram.com/beckyjwebb Links/Freebies: https://beckyjwebb.com/linktree Bronwyn Instagram: https://instagram.com/cleangreenstart Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Have you ever read one article that says coffee is good for you… and another that says it’s harmful? Or heard one expert recommend something while another says the exact opposite? You’re not alone. In today’s episode, we dive into one of the most valuable health skills you can develop: learning how to evaluate research for yourself. Rather than accepting every headline or social media post at face value, we’ll walk through practical ways to think critically about health information and understand what research can—and cannot—tell us. In this conversation we discuss: * Why health studies often appear to contradict one another * The difference between correlation and causation * Why study design matters * How funding and researcher bias can influence results * Questions to ask before accepting a study’s conclusions * Why participant selection and sample size matter * The importance of long-term versus short-term studies * Why isolated laboratory findings don’t always translate to real life * Understanding relative risk versus absolute risk * How to develop a thoughtful framework for evaluating health information Our goal isn’t to tell you what to think. It’s to help you become a more confident, curious, and discerning researcher so you can make informed decisions for yourself and your family. If you’ve ever felt overwhelmed by conflicting health advice, this episode is for you. Resources Mentioned • PubMed (for reading published research) • Chemistry of Essential Oils Made Simple by Dr. David Stewart Connect with Us! Message us anytime on Facebook or Instagram! Becky - Instagram: https://www.instagram.com/beckyjwebb Facebook: https://www.facebook.com/beckyjwebb/ Freebies and Programs: https://beckyjwebb.com/linktree Andrea - Instagram: https://www.instagram.com/andrealahman Facebook: https://www.facebook.com/andrea.lahman Freebies: https://andrealahman.com/stress-subscribe/ Bronwyn - Instagram: https://instagram.com/cleangreenstart Facebook: https://www.facebook.com/bee.nicole.581 Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com

Ever come home from vacation feeling like you need another vacation? Travel is wonderful—but it can also leave your body feeling dehydrated, inflamed, exhausted, swollen, out of rhythm, and struggling to adjust back to everyday life. In this episode of The Overflow, we share our favorite holistic strategies for staying well while traveling and recovering more quickly once you’re home. From long flights and changing time zones to disrupted routines and vacation food, we talk about simple habits that can help you feel better before, during, and after your trip. In this episode we discuss: * Why travel can leave your body feeling depleted * Simple hydration and electrolyte strategies * The supplements we actually pack (and why we keep it simple) * Supporting your body during flights * Easy travel snacks that help maintain energy * Getting back into your circadian rhythm after vacation * Tips for reducing stiffness, soreness, and inflammation * Why planning a slower “recovery day” after vacation can make all the difference * Our favorite wellness routines for returning home feeling refreshed instead of overwhelmed Whether you’re taking a summer vacation, traveling for work, or planning an international adventure, these practical wellness tips can help you recover faster and get back to feeling like yourself again. Resources Mentioned * Electrolytes * Magnesium support * Travel-friendly protein snacks * Daily hydration habits * Gentle movement * Chiropractic care * Raindrop Technique * Circadian rhythm support (Be sure to consult your healthcare provider before starting new supplements or therapies.) Connect With Us! Message us anytime on Facebook or Instagram! Becky - Instagram: https://www.instagram.com/beckyjwebb Facebook: https://www.facebook.com/beckyjwebb/ Freebies and Programs: https://beckyjwebb.com/linktree Andrea - Instagram: https://www.instagram.com/andrealahman Facebook: https://www.facebook.com/andrea.lahman Freebies: https://andrealahman.com/stress-subscribe/ Bronwyn - Instagram: https://instagram.com/cleangreenstart Facebook: https://www.facebook.com/bee.nicole.581 Website: https://cleangreenstart.com/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit overflowpodcast.substack.com