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Today, Mike and Helena are joined by Expert-in-Residence Athanasia Medenas, spiritual guide, to kick off the magic of October and dive into the transformative journey of spirituality.

In this Episode:
🎙️Athanasia shares her experiences as a psychic medium, astrologist, and shamanic practitioner
🎙️Early childhood awareness of intuition and spiritual awareness
🎙️The path of self-discovery
🎙️Connection with the universe
🎙️The role of yoga, meditation, connection, community and plant medicine
🎙️The journey to becoming a shaman
🎙️Spiritual awakening
🎙️The importance of your voice
🎙️The power of energy and the easing of the flow of energy
🎙️Dharma, the sacred law of your soul

Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities.

Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma.

Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose.

You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga

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DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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How does it feel when you’re really in-the-zone? You’ve hit that place of feeling tuned-in, ALIVE, and Crushing. It.

In this week’s episode of A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike and Helena explore finding flow—that state of optimal performance and engagement.

In this episode:
🎙️How Mike and Helena find and maintain Flow
🎙️The differences between Flow and focus
🎙️Helena’s approach to helping people harness their stress, find their personal sense of balance, find Flow, and experience harmony
🎙️The role of energy, attention, intention, and connection
🎙️Everyone’s Flow state (and their distractors) is different and personal to them
🎙️What it takes to find Flow can change and evolve day-to-day, moment-to-moment, and can be context-driven
🎙️Flow can be elusive; staying connected to the things that make us feel vibrant and vital; the role of unmet needs
🎙️Setting the environment to encourage a Flow state
🎙️The role of hustle culture
🎙️Navigating dysfunction and distractions in the workplace
🎙️How to tap into Flow when you’re over-tapped

Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace.

With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives.

Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges). You can find Dr. Fowler, DCN on Instagram: @drfowlerdcn

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DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Tell us: What comes to mind when you hear “holistic health”?

Do you think of care for the whole person? Or are you thinking more along the lines of crystals, essential oils, and herbal supplements?

Holistic health may sound “woo woo” to some and ideal to others. There is no official definition for holistic health. Today, on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike and Helena break down their definitions of holistic health, what they mean when they refer to it, and why they think it's an important factor that merits deep consideration as health models and services continue to evolve.

In this Episode:
🎙️Mike and Helena’s definition of holistic health
🎙️Popular misconceptions
🎙️Holistic health and wellbeing
🎙️Holistic health and whole person
🎙️Where mental performance and nutrition fit
🎙️The role of environmental influences
🎙️Inflammation as a use case for how we think about and apply holistic health
🎙️The need to expand our definitions of health

Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace.

With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives.

Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges).

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Helena is a clinical functional nutritionist. But, what exactly does that mean? How did she come to be on this path? And what does she actually help clients with?

Last week, we took a tour through mental performance with Helena grilling Mike about everything he does as a mental performance coach. This week, the tables have turned, and Mike asks Helena the tough questions.

In this episode:
🎙️What exactly is a nutritionist?
🎙️The difference between a dietitian and a nutritionist?
🎙️How Helena came to practice nutrition and why hormonal health holds a special place for her
🎙️Her desire to help make a positive impact through food, nutrition, and women’s health—from the micro (working 1:1 in private practice) to the macro (working as a fractional C-suite to food, healthtech, femtech and sustainability startups; sharing learnings through this podcast).
🎙️Why she chose to work with stressed out, high-performing people
🎙️Tapping into good stress (yes, it is a thing!)
🎙️Stress encompasses physiological stress in addition to mental/emotional stress 🎙️Why she sees the intersection of stress as gut health, hormonal health, and sleep
🎙️What a consultation with her is like (HINT: When was the last time you sat down with a provider of any kind for 60-90 minutes to talk about your health journey?)

Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges).

Helena is the creator of the INSIGHT Method℠ nutritional approach to stress and whole-self health and The Framework℠ strategy for accomplishing goals and navigating behavior change. Her nutrition services are evidence-based and use a foundation of Functional Medicine and Ayurveda to meet each client's distinct needs and health objectives. She firmly believes when we properly nourish ourselves, we can cultivate the things that help us thrive.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Have you ever wondered what mental performance is? Or, what a Mental Performance Coach does?

Mike is our Mental Performance Coach on A Coach, a Nutritionist, and an Expert Walk Into a Podcast. Sometimes, we forget our listeners aren’t as deeply IN IT as we are. So, we thought we'd give you a primer.

In some hard-hitting, investigative, gotcha journalism, Helena interrogates Mike about what it means to be a Mental Performance Coach.

In this Episode:
🎙️What even is mental performance?
🎙️What does a Mental Performance Coach do?
🎙️Optimizing cognitive function to improve consistent high-performing effectiveness
🎙️Mental performance and leaders
🎙️Barriers to reaching peak (mental) performance and avoiding the yips in the boardroom
🎙️The compounding effects of daily stressors
🎙️Chronic stress and the erosion of mental performance in high performers
🎙️Imposter syndrome, perfectionism, self-doubt, and fear
🎙️The importance of looking at mental performance as a method of “preventative maintenance” to develop the tools need to move from reactive to proactive and avoid the yips
🎙️Finding better ways than the “This is how it’s always been done” mentality. What got you here, isn’t necessarily what will get you to where you want to be.
🎙️What led Mike to being coach and opening his company, Global Bound

Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace.

With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives.

Additionally, Mike serves as a coach for the “Idaho Leads” program through the Idaho Nonprofit Center and coaches leaders across various industries. He co-hosts a weekly podcast and travels the region speaking about workplace wellbeing and the power of mental performance coaching as preventative maintenance for individuals and their businesses.

Connect with Mike through www.globalbound.org, via email at mike@globalbound.org, or on LinkedIn.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Resilience is a fallacy.
Resilience does not equal grit.
Resilience is the ability to adapt in the face of adversity.

3 co-hosts. 3 perspectives on resilience … and perhaps not as cut-and-dried as the above statements make it seem. Join Mike, Helena and Expert-in-residence, Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, in a lively discussion as they jump right into the deep end of resilience.

In this episode
🎙️The definition of resilience
🎙Adapting through adversity
🎙Where the terms “resilience” and “bouncing back” get it wrong (Can you go back to a state that no longer exists? Should you?)
🎙The role of grit
🎙Mike recounts incredible stories of resilience; hear both stories in full here
🎙The connection between diet and resilience; the gut-brain connection
🎙The impact lifestyle choices makes on cognitive function and resilience
🎙Developing resilience as a skill
🎙Practical tips for maintaining mental clarity

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

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DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Do you identify with this statement? I am an athlete. If you said “No,” after listening to this episode, you might change your answer. Especially if you’re a woman. 💪

Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, joins Mike and Helena to discuss women’s athletic performance. This episode is NOT just for women, the concepts are for everyone.

In this episode:
🎙️Athletic identity and identifying as an athlete
🎙️Blocks to taking on the identity of an athlete
🎙️The role the evolution of identity and values play and how they can help or hinder your goals
🎙️The inspiring work of Dr. Stacy Sims (a must read for all active women!)
🎙️Dr. Amy digs into Helena’s psyche 🧠 around her athletic identity as a dancer and the reason why Helena runs (Hint: It has to do with the movie 📽️Terminator 2 🤖)
🎙️The difference between disordered eating and eating disorders
🎙️Dr. Amy’s definition of disordered eating (Helena LOVES!)
🎙️”Normal” is a myth when it comes to food 🥗 and dietary patterns, because food is so subjective, context-driven and culturally dependent
🎙️The Female Triad: Disordered eating, loss of a menstrual cycle, loss of bone mineral density

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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How would you describe your relationship with food? In today’s episode, Expert-in-residence Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, challenges our thinking around using the word “relationship” when talking about food. 🤔

Dr. O’Hana underscores that we, as humans, have relationships with people. Ethical vegetarianism/veganism arguments aside (and acknowledging those are important and valid thoughts/feelings/opinions), in general food, at the point we consume it, is an inanimate object—it does not nurture you, respond to you, hold you or talk to you, therefore it is not something you can have a relationship with. 🤯

In this episode, Mike, Helena and Dr. O’Hana discuss:
🎙️The idea that we do not have relationships with food, because food is not a person
🎙️Food as a unit of energy and/or a unit of pleasure
🎙️Food as psychological energy and physical energy (like Helena’s always saying: Food is function!)
🎙️Ending unhealthy attachments to food by shifting our perspectives and definition of how we interact with food
🎙️Key questions to ask yourself: What need does this food fulfill? Does this food give me energy? Does this food give me pleasure? How much energy or pleasure do I really need to feel topped-up?
🎙️Using food as a punishment or reward
🎙What’s behind the “treat yourself” movement
🎙️Orthorexia (the restriction of foods deemed unclean and disgusting)
🎙️Addressing internal narratives
🎙️Helena’s process of understanding a client’s food pattern

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.