In a world that demands we constantly push forward, we often overlook the most vital system for our health and performance: our nervous system. But what if there was a practice that could actively train it, making us more resilient to stress and more connected to ourselves? In this episode, Heidi sits down with breathwork facilitator and wellness guide Tamme Berdahl to explore the new frontier of wellness. Tamme demystifies the ancient practice of breathwork, reframing it as "fitness for the nervous system." She walks us through what a transformational breathwork session actually looks and feels like—from the physical sensations of tingling and temperature changes to the profound emotional releases that can occur. This conversation is a practical and inspiring guide to understanding how intentional breathing can help you empty your "stress bucket," improve your health from a cellular level, and unlock a calmer, more focused state of being. KEY MOMENTS:01:12 - Meet Tamme Berdahl: From Functional Nutrition to a Deep Calling for Breathwork03:17 - What is Breathwork? A Powerful Tool for a Modern World03:45 - "Fitness for the Nervous System": How Breathwork Builds Resilience06:34 - What a Breathwork Class is Actually Like: A Step-by-Step Walkthrough16:16 - The Bodily Sensations of Breathwork (Tingling, Cramping & More)18:20 - The Power of Emotional Release in a Safe Space22:55 - How Breathwork is Enhancing Performance for a USHL Hockey Team29:27 - The Real-World Health Benefits: How Regulating Stress Impacts Everything32:23 - Tamme's 3 Non-Negotiable Health Habits   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com Ketone: High Performance Energy in a Bottle. Connect with Tamme Berdahl Instagram: tamme.spreadthehealth   SUPPORT THE SHOW:If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.  

Have you ever left a doctor's appointment feeling rushed, unheard, or like you barely had time to ask your most important questions? You're not alone. The standard healthcare model often leaves patients feeling like a number, but a new, more intentional approach is emerging. In this episode, Heidi sits down with Dr. Nicole Ascanio, a family physician who left the traditional hospital system to open her own Direct Primary Care (DPC) practice. Dr. Ascanio pulls back the curtain on a model that allows for hour-long appointments, direct text access, and a true partnership between doctor and patient. They also dive into some of the most pressing topics in women's health today, including a nuanced discussion on Hormone Replacement Therapy (HRT), the science-backed benefits of creatine for women, and the foundational "heavy hitters" of health that no supplement can replace. This is an essential conversation for anyone ready to become a more empowered and informed advocate for their own health. KEY MOMENTS:01:45 - Meet Dr. Nicole Ascanio: From General Surgery to Family Medicine05:31 - What is Direct Primary Care (DPC)? A Revolutionary Healthcare Model08:03 - The Problem with the System: 7-Minute Appointments vs. Hour-Long Visits15:08 - Common Health Trends: Fatigue, Hormones, and Peptides18:50 - The Truth About Hormone Replacement Therapy (HRT) for Women25:39 - The Safest Way to Take Estrogen: Transdermal vs. Oral32:53 - A Doctor's Take on Creatine for Women: Debunking the Myths37:10 - Dr. Ascanio's "Non-Negotiables" for Health48:42 - A Doctor's Warning: Navigating the Worlds of Supplements and "Big Pharma"53:13 - The Power of a Healthcare Model Built on Trust and Connection STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com Ketone: High Performance Energy in a Bottle. Connect with Dr.Nicole Ascanio Website: aspireMD Direct | Primary Care Center Omaha, NE   SUPPORT THE SHOW:If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

In the world of elite athletics, the margin between a gold medal and fourth place can be less than 1%. So, what does it take to find that edge? It begins with a deep, biomechanical understanding of the body and a practitioner who knows how to listen. In this episode, Heidi sits down with Dr. Karla Wolford, a sports chiropractor and rehab specialist who has worked with everyone from professional beach volleyball players and Olympic weightlifters to endurance athletes. Dr. Wolford shares her incredible journey from a multi-sport farm kid to treating the world's best athletes, and reveals the common (and often overlooked) dysfunctions she sees in runners—from pelvic girdle issues to poor big toe function. This conversation is a masterclass in advocating for your body, understanding the connection between pain and performance, and learning what it truly takes to move from simply being pain-free to achieving your peak potential. KEY MOMENTS:01:41 - Meet Dr. Karla Wolford: From Farm Kid to Sports Chiropractor03:17 - The Moment of Inspiration: Seeing Chiropractors in the Olympics07:58 - The "1% Difference": What It's Like Working with Professional Athletes12:39 - How Working with Pros Sharpens the Skills for All Athletes14:24 - The 3 Most Common Dysfunctions in Endurance Athletes19:28 - Advocating for Your Body: How to Talk to Your Provider About Performance Goals21:34 - The One Thing Most Athletes Overlook: Nutrition & Sleep for Healing24:23 - A Look Inside Dr. Wolford's Own Training and Self-Care Routine33:02 - Heidi's "Why": The Marvel of the Human Body and the Power of Inspiring Others36:30 - A Closing Thought for Your Day: "When I relax and release control, everything flows."   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com   SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

How does an athlete maintain a high level of performance for not just one Olympic cycle, but four? What does it take to sustain a love for your sport through injuries, setbacks, and the natural evolution of aging? It requires a deep understanding of the method behind the miles. In this episode, Heidi sits down with her friend and fellow elite runner, Becki Spellman—a 4-time Olympic Marathon Trials qualifier and coach with nearly two decades of experience. They dive deep into the lessons learned over a 30-year running career, from the mental shift that unlocked Becki’s longevity to the critical training adjustments that master's athletes need to make. This is a powerful conversation about the art of coaching, the evolution of the sport, and the profound life lessons that running teaches us about resilience, community, and knowing what we are truly capable of. KEY MOMENTS:01:47 - Meet Becki Spellman: Twin Mom, Coach & 4x Olympic Trials Qualifier06:12 - The Surprising Shift from Miler to Marathoner09:29 - The Secret to 16 Years of Elite Performance: Longevity & Mindset12:23 - Key Training Adjustments for the Master's Athlete19:18 - The "Headcase" Label: Overcoming Mental Barriers in Sport20:45 - What Coaches Wish Athletes Knew: "Workouts Aren't Tests"24:15 - What Athletes Should Communicate to Their Coaches28:23 - The Biggest Shifts in Running Culture Over the Last 20 Years31:02 - A Coach's Perspective: How to Build a Marathon Training Year44:05 - The Greatest Lesson Running Teaches About Life   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com   SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

For many dedicated athletes and high-achievers, an injury or major setback can feel like a devastating loss of purpose and control. We become fixated on the one thing we can’t do, rather than the limitless potential of what we can do. In this deeply personal and strategic episode, Heidi shares her expert method for transforming injury—or any failure—into a profound opportunity for growth. Drawing on her own experience coming back from a hip fracture, she breaks down the 5 essential pillars that allow you to shift from a stressful recovery to a strategic "Healing Block." This is an intentional guide to rebuilding from the inside out, reducing inflammation, recalibrating your nervous system, and acquiring new skills that will make you a stronger, more resilient human being when you return to your sport. Learn why the key to healing is letting go of control and giving your body the nourishing environment it needs to thrive. KEY MOMENTS: 0:52 - Hook: Turning Injury or Setback into Opportunity/Growth2:35 - Pillar 1: Shifting the Lens to a "Healing Block" Mindset3:47 - Pillar 2: Making a List of What You Can Do (The mission to decrease full-body inflammation)6:11 - Pillar 3: The Challenging but Necessary Practice of Stillness (Breathwork, Sauna, Epsom Salt Baths)7:51 - Pillar 4: Focusing on a Non-Exercise Hobby (Heidi's Sourdough journey and the lesson in patience)9:34 - Pillar 5: Re-focusing on Tissue Work, Mobility, and the Movements You Can Do10:25 - A Final Thought: Why You Must Nourish, Not Restrict, During Healing   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com   SUPPORT THE SHOW: If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

For many high-achievers and dedicated athletes, the time between training goals can feel unstructured and even stressful. We finish a race or a strength cycle and immediately wonder, "What's next?" But what if this in-between phase is the most critical part of your training? In this episode, Heidi shares her expert method for making your "off-season" or training break a period of profound restoration and growth. She breaks down her five essential pillars—from cellular repair and nervous system recalibration to reconnecting with joy. This is not about being lazy; it's a strategic, intentional process of rebuilding from the inside out. Learn how to leverage your downtime to come back stronger, more resilient, and more connected to your purpose than ever before. KEY MOMENTS:00:56 - Why Breaks Between Training Blocks Are Critical for Longevity02:03 - Pillar 1: Rebuild From the Inside Out (Nutrition, Sleep & Hormones)03:53 - Pillar 2: Reflect and Reconnect (Journaling & Assessing Your Last Cycle)04:43 - Pillar 3: Move with Intention, Not Obligation (Recalibrating Your Nervous System)06:11 - Pillar 4: Revisit Joy (Filling Your Emotional Tank)08:08 - Pillar 5: Reset Your Compass (Setting New, Aligned Intentions)09:32 - Quick Recap of the 5 Pillars11:52 - A Closing Thought: "I trust that the next step will appear at its right time.   STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com SUPPORT THE SHOW:If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

For an athlete, what happens when the one thing that defines you—your ability to move freely—is taken away? For Heidi, this question became a lived reality for three long years. In this deeply personal and vulnerable solo episode, Heidi pulls back the curtain on her grueling journey with a mysterious leg injury that led to a hip stress fracture and major surgery. She shares the raw story of shifting from an athlete who "grinded through the pain" to a wellness guide who learned the profound art of listening to her body. This is a story about surrender, patience, and redefining what success looks like. This episode is more than a race recap; it's a testament to the resilience of the human body and spirit, and a powerful reminder that true strength often begins with the bravery to be still. KEY MOMENTS:01:30 - The Start of the Journey: A Mysterious Injury & Pushing Through Pain04:00 - The Turning Point: Discovering a Stress Fracture & The Decision for Surgery05:19 - A Slow Recovery & The Battle Between Hope and Reality06:00 - The Breakthrough: A Gait Analysis Reveals the Root Cause08:16 - The Decision to Run Chicago, But with a New Mindset11:26 - Race Day: Finding Flow, Joy, and Gratitude Over 26.2 Miles13:27 - A New Era of Fueling: The Science Behind Taking in 840 Calories16:20 - The Final Result: A Time of 3:07 and a Deeply Personal Victory19:02 - A Quote for Healing: "I Accept the Restrictions of My Body Today." RESOURCES MENTIONED: Dr. Carla at EHP Performance David Gray's Hip Rehab Program Morton Gels & Ketone IQ STAY CONNECTED: Instagram: @hjogreenwood Website: Heidigreenmethod.com SUPPORT THE SHOW:If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.