In this episode of The Double Dose of Wellness Podcast, Andrea and Nicki dive deeper into one of the most common patterns emotional eating, restriction, and the “food cycles” that show up during stressful seasons of life. Instead of focusing on willpower, discipline, or more rules, this conversation explores what’s beneath those moments when you’re standing in the kitchen after a long day… or when you suddenly find yourself soothing, numbing, or controlling through food. You’ll hear real stories, gentle insights, and the nervous system lens that has helped so many of our clients rebuild trust with their bodies. This episode is an invitation to slow down, listen inward, and create a new relationship with your body; one grounded in compassion, not control. If this episode resonates, share it with a friend or join the conversation with us on Instagram at @doubledoseofwellness. SHOW NOTES: The Body Scan Map Use this gentle body scan anytime an urge, craving, or emotional pull shows up around food. This is a simple way to reconnect with your body and notice what it’s truly asking for. Head / Crown Signs: mental overload, looping thoughts. What it means: you’re craving quiet or clarity. Forehead  Signs: tension or heaviness. What it means: you’re doubting yourself or ignoring your intuition. Throat Signs: tightness, lump, pressure. What it means: unspoken feelings or holding back your truth. Chest / Heart Signs: ache, emptiness, heaviness. What it means: longing for connection, reassurance, or safety. Solar Plexus (under ribs) Signs: knot, fluttering, anxiety. What it means: feeling out of control, overwhelmed, or powerless. Lower Abdomen / sacral area Signs: tension, heaviness, constriction. What it means: suppressed emotion, suppressed pleasure, guilt for wanting rest or more ease. Pelvis / root Signs: uneasiness, instability, restlessness. What it means: needing grounding, stability, or a sense of being anchored.

In this episode of The Double Dose of Wellness twins Andrea and Nicki dive into the surprising link between inflammation and estrogen and why it matters more than you think. You'll learn How inflammation affects your liver, gut, and hormone balance. Why estrogen build-up isn’t always about having “too much.” The role of your gut’s estrobolome and how it can make or break estrogen metabolism. Practical, science-backed ways to calm inflammation, support your liver, and help your hormones function the way they should.\ Key Takeaway: Your hormones aren’t broken they’re just overwhelmed. Grab your tea, get comfy, and join us for this dive into the gut-liver-hormone connection that every woman needs to understand.

You’ve cleaned up your diet, added the supplements, maybe even started meditating but if your sleep’s off inflammation can still be running the show.  In this episode we unpack how poor sleep fuels inflammation, hormone imbalance, cravings, and that “tired but wired” feeling so many women live with. Then, we’ll guide you through simple, realistic shifts to help you reset your rhythm.  This week’s challenge:Try our 3 night sleep reset and notice how your body responds when you finally let it rest.

You love your morning coffee but is it secretly fueling inflammation? The answer isn’t what you think. In this episode the twins break down the myths around coffee and inflammation, explaining why it’s not the coffee itself that’s the issue. From cortisol timing and gut health to what you add to your cup, this episode breaks down the science in simple relatable terms. If this episode made you rethink your morning ritual share it with a friend who loves her latte as much as you do, and don’t forget to follow and leave a review. It helps more women find this space and feel empowered to live in rhythm with their bodies.

Have you ever noticed how stress, guilt, or that constant need to “do more” can actually show up in your body:  fatigue, bloating, breakouts, or inflammation? In this episode we dive deep into the mind-body connection and explore how chronic stress keeps your body inflamed even when you’re eating all the “right” foods. We walk through five transformative steps to cultivate an anti-inflammatory mindset  one that supports healing not just physically, but emotionally and mentally. This episode blends practical tools, real talk, and science-backed insights. Perfect for every woman ready to stop running on cortisol, calm her mind, and come home to her body. Step 1: Awareness of Triggers (Mental and Physical) Techniques to Try:• 30 second body scan: Notice where tension lives and breathe into it.• Label it to tame it: Say out loud what you feel (“I’m feeling rushed.”).• Physiological sigh: Inhale, small top-up inhale, slow exhale through mouth.• Hand-on-heart reminder: “I’m safe enough to slow down.”• 3-3-3 grounding: Name 3 things you see, feel, and hear.   Step 2: Replace Self-Criticism with Self-Compassion Techniques to Try:• Catch the critic: Name the voice “That’s my inner critic.”• Flip the script: Ask “Would I say this to someone I love?”• Compassion break: Hand on heart  “This is hard. I’m doing my best.”• Progress not perfection: Swap “I should” for “I could.”• Micro moments of soothing: One minute of rest, breath, or fresh air.   Step 3: Reframe Stress  From Enemy to MessengerInstead of resisting stress ask what it’s trying to tell you.• Name it out loud : “I’m noticing pressure right now.”• Change the language: “My body’s asking for support.”• Body based release: Walk, stretch, dance, shake it out.• Pattern check: Notice repeated stressors — they point to change needed.• Stress aftercare: After a high-stress moment, take 5 minutes to downshift. Step 4: Protect Your Energy with Boundaries Pause before you respond: “Let me get back to you.” Notice the ‘should’ energy: Heavy yes = misaligned yes. Create micro boundaries: Silence notifications, block quiet time. Shift the story: Boundaries aren’t selfish they’re sacred. Body cue check: Tight chest or sinking gut = “not aligned.”   Step 5: Cultivate Calm and Gratitude Bookend gratitude: One thing you’re thankful for in the morning and night. Turn routines into rituals: Light a candle, stretch, or breathe before Nature reset: Step outside, breathe, feel the ground. Gratitude swap: Share one small appreciation with a loved one daily.

In this deeply personal episode of Double Dose of Wellness we open up about our miscarriage experiences. October is Pregnancy and Infant Loss Awareness Month. Our hope is that by opening up we help remove the stigma, create space for healing, and remind women and families experiencing loss that they are not alone. We share: How we found out about each pregnancy and the emotions that came with it. The moments we realized something was wrong. The reality of loss—physically, emotionally, and relationally. Gentle encouragement for anyone walking this path today. A&N Holistic Health Coaching Coaching Disclaimer: This episode discusses miscarriage, pregnancy loss, and related experiences. It may bring up strong emotions or be triggering for some listeners. Please listen with care and pause if you need to. If you are currently experiencing a loss, or have recently, please reach out to a trusted friend, healthcare provider, or support group for additional care. Pregnancy and Infant Loss Support Centre (PILSC) – ⁠pilsc.org⁠ BC Women’s Hospital + Health Centre – Pregnancy Loss Clinic – ⁠bcwomens.ca⁠ MISS Foundation Canada – ⁠missfoundation.org⁠ Canadian Pregnancy Loss Support – ⁠pregnancyloss.ca⁠ Share Pregnancy & Infant Loss Support – ⁠nationalshare.org⁠

In this continuation of The Pregnancy Diaries series, 3 part series Andrea and Nicki open up about what really happens after birth; the raw, unfiltered postpartum journey that no one fully prepares you for. From physical recovery and sleepless nights to emotional shifts, body image, identity changes, and the myths around “bouncing back,” this episode explores it all with honesty, compassion, and a touch of humor. As twins, healthcare professionals, and moms, Andrea and Nicki share their personal experiences, the struggles, the unexpected joys, and the lessons learned along the way, and sharing what’s "normal" and not talked about enough, and how to truly support yourself (and others) in this tender season. Whether you’re a new mom, expecting, or supporting someone in their postpartum chapter, this conversation is your gentle reminder that every journey is unique, valid, and worthy of grace. Grab your tea, take a deep breath, and settle in for an honest look at life after birth. 

Part 1: The Pregnancy Diaries Welcome to Double Dose of Wellness! In this special 3 part series we’re opening up about one of the most personal and transformative chapters of our lives: pregnancy. As twin sisters and healthcare professionals you might expect our journeys to look the same… but as you’ll hear they were every different from emotions we felt, challenges, and lessons. This conversation is raw and twin perspectives you won’t hear anywhere else. Whether you’re pregnant now, hope to be one day, or just want a peek behind the curtain of real motherhood journeys, we hope our stories make you feel seen, supported, and a little less alone. Part 2 of the Pregnancy Diaries, Our Post Partum Journeys, followed by Part 3 our miscarriages--a heavier, but deeply important conversation we believe needs more space and compassion. We’d love to hear from you, too whether you’re growing a human, raising one, or simply caring for your own body, the same principles apply: nourish yourself, manage stress, and give yourself grace. ⁠A&N Holistic Health Coaching⁠ ⁠The Fourth Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality: Johnson, Kimberly Ann: 9781611804003: Books - Amazon.ca

Own your energy, your time, and your power. Do you feel like your life is running you instead of the other way around? In this episode of the Double Dose of Wellness podcast Andrea and Nicole share five powerful mindset shifts to help you step out of survival mode and start leading your life like the CEO you really are. These mindset shifts are practical, science-backed, and you can take action immediately. We promise you will walk away with tools to reclaim your focus, protect your energy, and create space for what matters most. Ready to jumpstart your anti-Inflammatory lifestyle Access your free guide ⁠Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts⁠

Fuel your body, mind, and drive without burning out. Ever feel like you’re running on caffeine, willpower, and fumes? In this quick episode of the Double Dose of Wellness podcast Andrea and Nicole share share five small, science-backed habits that can help you boost energy naturally. Whether you’re a busy mom, a high-achieving professional, or just tired of feeling tired, these tips work with your body to help you feel energized, focused, and in control of your day. Looking for a reset: check out the free guide here >>> ⁠Discover 5 Hidden Habits That Help Your Body Let Go Of What’s Been Holding It Back - Without Cutting Out Comfort Foods Or Pushing Through Exhausting Workouts

This one’s for the girlies who’ve ever bought a detox kit, chugged a protein shake that tasted like chalk, or wrapped their stomachs with a neoprene belt thinking this must be what weight loss feels like… right? In this episode, we’re taking you behind the scenes of our own wellness evolution—from Tostitos lunches in high school to juicing, Jillian Michaels, BBG, boxing bootcamps, sweat belts and beyond. Some trends helped us grow. Others just the opposite. This is your permission slip to laugh at your past self, learn a little and keep walking your wellness path without the shame or extremes. Let us know which trend you tried and what worked (or didn’t) for you! ✉️ Ready to ditch the fads and finally feel good again? DM us “READY” @doubedoseofwellness or A&N Holistic Health Coaching to learn more about our personalized gut healing or inflammation reset .

Still feeling anxious, restless, or wired even with your green smoothies, yoga, and meditation? In this episode of Double Dose of Wellness twin sisters and healthcare pros Andrea & Nickie dive into why your nervous system might still be on edge, even when you’re “doing everything right.” We explore: Why self care habits sometimes don’t calm your body The hidden stressors that keep your system in survival mode Why rest can feel uncomfortable or even unsafe Simple  tools to help your body feel safe again If you’re a high achieving woman feeling stuck in stress, burnout, or anxiety despite your healthy routine this conversation is for you. Learn how to create safety in your body, calm your nervous system, and finally feel the peace you’ve been working so hard for without adding more to your to do list. Listen now and start reconnecting with your body because you deserve to feel safe and calm. A&N Holistic Health URL https://anholistichealth.com/coaching

Emotional eating isn’t just about stress it can be triggered by celebration, loneliness, or exhaustion. In this episode of Double Dose of Wellness, Andrea and Nicole explore the real science behind emotional eating and why women in their 30s and 40s are especially vulnerable. You’ll learn how to: Identify emotional triggers and patterns Break the guilt/shame cycle with self-compassion Use mindfulness and boundaries to reduce emotional eating Listen now to start building a healthier, more mindful relationship with food. Struggling with Gut Health and Inflamation Coaching A&N Holistic Health 

Feeling busy but unfulfilled? Your calendar might be full, but is your life? In this episode of Double Dose of Wellness, twins Andrea and Nicki introduce the concept of Energetic Ablation: a life reset . This process helps you clear mental, emotional, and energetic clutter that no longer serves you. You’ll learn: The signs your life needs a “lifestyle ablation” How to track your energy and spot hidden drains Our 4-step Energetic Ablation Audit How to create a Sacred No List and rebuild your schedule with intention This will help guide you to reconnect with what truly matters and create space for the life you actually want. It’s not about doing more but about doing what matters, on purpose. Listen now and start your own energetic ablation this week. Your future self will thank you. Journal Prompts 1. What am I craving more of in my daily life? 2. Where am I moving on autopilot? 3. What am I saying yes to that doesn’t reflect what I value? 4. What would my schedule look like if I fully trusted my own needs? 5. If I were truly honoring my own needs, what would my mornings or evenings look like?

Part 3 of 3 Ever feel like you’re doing all the right things—cycle syncing your food, tracking your phases, taking your supplements but you’re still bloated, moody, and craving everything in sight? Spoiler alert: your gut might be running the show. In this episode of Double Dose of Wellness, we’re diving into the powerful and often overlooked connection between your hormones and your gut. From PMS and estrogen overload to constipation, pain and bloating, we’ll walk you through the link between your gut and your hormones. Grab your tea, get comfy, and let’s dive in. If you need further support or would like a clarity call to see if our program is right for you connect with us @doubledoseofwellness on Instagram or book a free call at ⁠Coaching⁠

Cycle Syncing Part 2/ 3 Ever feel like you’re doing great with your habits until suddenly you’re bloated, emotional, craving everything, and canceling your workouts? You’re not alone and you’re not failing. You're just in your luteal phase. In this episode of Double Dose of Wellness, Andrea and Nicky take a deeper dive into how your hormone shifts impact your habits, motivation, and mood. We’ll unpack why so many high-achieving women feel like they “fall off track” once a month and how syncing your habits to your hormonal rhythms (without rigidity) can actually free you from the burnout cycle. How to shift your nutrition, schedule, and workouts without overhauling everything. This is your Sign to start working with your cycle!! Grab your tea, get comfy, and let’s dive in. ⁠Coaching⁠ Instagram @doubledoseofwellness

Part 1 of 3 You’ve seen the apps, the reels, the seed cycling routines. Cycle-syncing is everywhere. But is it backed by science or just another Pinterest-worthy trend that leaves you more confused? In this episode we break down what social media gets right (and wrong) about syncing your food, movement, social calendar and supplements with your hormones. Learn how to use your cycle as a guide, and what to eat in each phase without losing your mind. In this episode of Double Dose of Wellness we're unpacking the story behind cycle-syncing your nutrition. Andrea and Nicki—twin sisters, healthcare pros, and your  wellness guides This is not about following rigid food rules or tracking every hormone shift, it’s about learning to respond to your body with curiosity, not control. So grab a warm tea, cozy up, and let’s dive in.

Supplements, Shortcuts & the Science You’re Not Hearing In today’s episode we are breaking from our usual mindset series to dive deep into a hot but often misunderstood topic: some truths behind today’s most talked about fat burning supplements.  From GLP-1 agonists like Ozempic to berberine, magnesium, adrenal mocktails, and TikTok-fueled trends we are unpacking what's fact and and what's fluff. Here to share a little science behind the scenes so you can make the right choices for you.  In This Episode: What GLP-1 medications like Ozempic do in the body What you might  not hear about Why weight loss drugs often result in muscle loss, nutrient deficiencies, and gut changes The emotional impact of appetite suppression and disconnection from hunger cues This isn’t about fear, shame, or hype. It’s about helping you understand your body and informed choices whether that's using these as a took or focusing on foundational habits like protein, sleep, and nervous system regulation. So grab your tea and get cozy. 

Do I need lab work… or just better habits?If you’ve been feeling exhausted, puffy, bloated, anxious, or just not yourself this episode is for you. On Double Dose of Wellness with Ann and Nicky we're breaking down a question we hear all the time: “Is it my hormones… or is it my habits?”Spoiler: sometimes it’s both. We’ll walk you through: How lifestyle factors can mimic hormone imbalance. Reset framework we use with clients before jumping into testing or supplements This isn’t about blaming yourself it’s about rebuilding your foundation.Because healing starts with understanding what your body is really asking for. Tune in, share with a friend, and let us know . #DoubleDoseOfWellness #GutHormoneReset #WomenInBurnout #HealthyNotHustling #HormonesOver30 #ANHolisticHealth

In this heartfelt finale of the Real & Rooted series, Double Dose of Wellness peels back the curtain to share what surprised us, how we've grown, and what’s coming next. From honoring the messiness of healing to learning how to protect our peace, this episode is full of real talk, soft truths, and new beginnings. Whether you’ve been with us from the start or just tuning in, this is your invitation to reflect, release, and rise! Journal Prompts from the Episode  If I fully trusted that I’m allowed to heal in my own way, at my own pace… what would I let go of today? Would it be the pressure to keep up? The guilt around resting? The old story that you have to prove yourself to be worthy? Instagram @Doubledoseofwellness  Check out Coaching Services