Is running actually hard on our bodies? Or have we just come to believe that it is?

In this episode of Here & Human, I sit down with Jae Gruenke, running form expert, Feldenkrais practitioner, and founder of The Balanced Runner, to explore how we can move with greater ease, efficiency, and confidence.

Jae has worked with everyone from beginner runners to Olympians, and she challenges the common belief that running is inherently hard on the body. We talk about how understanding our movement patterns can help reduce pain, improve performance, and allow us to keep doing the activities we love for years to come.

We also get into the Feldenkrais Method (which was new to me!), how our footwear affects the way we run, and some surprisingly common habits that may be making running harder than it needs to be. From allowing our pelvis to move more freely to paying attention to what our arms are doing, Jae offers a different way of thinking about movement.

What I especially appreciated about this conversation was the idea that we don’t always need to push harder or work against our bodies to improve. Sometimes it’s about becoming more aware of how we’re moving and learning to work with our bodies instead.

Whether you’re a longtime runner, hoping to return to running, or simply interested in staying active and mobile as you age, I think you’ll find something useful in this conversation.

A little more about Jae

Jae Gruenke is a running form expert, Feldenkrais practitioner, and founder of The Balanced Runner. For more than 20 years, she has helped runners of all levels, from beginners to Olympians, discover more comfortable and natural ways to run. Through The Balanced Runner System, she combines movement education with practical running guidance to help people build body awareness and enjoy running for years to come.

A few things Jae said that stayed with me:

“The more you can feel, the better you regulate your movement.”

“When problems crop up, you need to know how to address them by working with your body instead of fighting it.”

“Arms are actually super important. They should not be an afterthought.”

Resources mentioned

• The Balanced Runner

• The Balanced Runner Online Camp

• The Feldenkrais Method

• Born to Run by Christopher McDougall

You can find more conversations on the Here & Human podcast, and connect with me on Instagram.

November 3, 2026
Here and Human Wellness
Ep 89: The Balanced Runner with Jae Gruenke

Episode summary:

In this episode, Jen sits down with Jae Grunke, running form expert, Feldenkrais practitioner, and founder of The Balanced Runner, to explore how we can move with greater ease, efficiency, and confidence. Drawing on her experience helping runners from beginners to Olympians, Jae challenges the common belief that running is inherently hard on the body and shares how understanding our movement patterns can help us reduce pain, improve performance, and keep doing what we love for years to come.

Together, Jen and Jae explore the role of Feldenkrais in developing greater body awareness, the impact of footwear on running mechanics, and some common habits that may be getting in the way of more natural movement. From letting the pelvis move freely to rethinking how we use our arms when running, Jae offers practical insights that encourage us to work with our bodies rather than against them. Whether you're a seasoned runner, returning to running after an injury, or simply hoping to stay active and mobile throughout your life, this conversation offers a refreshing perspective on finding more freedom and joy in movement.

More About Jae Gruenke:

Jae Grunke is a running form expert, Feldenkrais practitioner, and founder of The Balanced Runner. For more than 20 years, she has helped runners of all levels, from beginners to Olympians, improve their movement and discover a more comfortable, natural way to run. Through her unique approach, The Balanced Runner System, Jae combines movement education and practical running guidance to help people build body awareness, move with greater ease, and enjoy running for years to come.

Favorite Quotes:

“Running is a fundamental human gait. And would you say to a bird, it's really going to be hard on your body to have this goal of flying for the rest of your life? No, you would not say that.” -Jae Gruenke

“When problems crop up, you need to know how to address them by working with your body instead of fighting it.” -Jae Gruenke

“This is a learning method and not like a massage or body work.” - Jae Gruenke

“When we do it this way with no struggle, no force, just a really good explanation for how it's easier and more comfortable to coordinate your body, then it's very safe.” - Jae Gruenke

“Your core is supposed to make specific movements that you can optimize, but you should not try and eliminate.” - Jae Gruenke

“Arms are actually super important. They should not be an afterthought.” - Jae Gruenke

“The more you can feel, the better you regulate your movement.” - Jae Gruenke

Resources:

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes 

Balanced Runner Website
Balanced Runner Online Camp
Feldenkrais Method
Born To Run by Christopher McDougall

Support the show

Together, Jen and Jim discuss the importance of unplugging from technology, building resilience, and creating spaces where boys can develop meaningful friendships, embrace vulnerability, and learn from strong, compassionate mentors. Jim shares why the camp experience continues to shape young men long after summer ends and how its lessons in teamwork, perseverance, and giving back carry into adulthood. At the heart of the conversation is a powerful reminder that growth often happens when we step outside our comfort zones, show up for one another, and become part of something bigger than ourselves.

More About Jim MacAllister:

James “Jim” McAllister is the Director of Camp Koochiching, a lifelong outdoorsman, fly-fishing guide, and licensed U.S. Coast Guard captain. A graduate of the University of Arizona, Jim spent 20 years at Northwest River Supplies (NRS), rising from customer service to Director of Sales while helping lead the company through a period of significant growth and its transition to employee ownership. His career also includes running a fly-fishing guide service in Montana and helping grow his family’s sales and marketing agency. Having attended Camp Koochiching as a boy, Jim returned to the place that helped shape him with a renewed sense of purpose: helping the next generation of boys build resilience, confidence, lifelong friendships, and a commitment to serving others.

Favorite Quotes:

“This is the position that’s really forced me to just be present and be aware of what’s going on around me right now. And it’s been amazing.” -Jim MacAllister

“You have to go and actually do the hard thing. You have to actually go and be challenged and persevere and find a way through it.” -Jim MacAllister

“At the time, I don’t think that the boys are necessarily super aware of the fact that what they’re doing is teaching themselves determination and proving to themselves that they’ve got grit.” -Jim MacAllister

“It’s a brotherhood. It’s something that we all get to carry with us forever.” -Jim MacAllister

“Having the opportunity to expose 12, 13, 14 year old boys to, in my mind, real men, strong, confident men who are also kind and empathetic and want to leave the place better than they found it is pretty rare.” -Jim MacAllister

“The break from the technology, the break from my computer is literally one of the best gifts I’ve ever given myself.” -Jim MacAllister

Resources:

Jen’s Instagram
Jen’s Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes

Camp Kooch-i-ching
Urban Wilderness
Owakonze
Ogichi Daa Kwe (Wilderness Camp for Girls)
Camping and Education Foundation

Support the show

Leave a comment

October 20, 2026
Here and Human Wellness
Ep 88: More than Just a Summer Camp with Jim MacAllister

Episode summary:

In this episode of the Here and Human Wellness Podcast, Jen sits down with James (Jim) McAllister, Director of Camp Koochiching, to explore the power of presence, purpose, and human connection. After two decades in business leadership, Jim shares how returning to the camp where he grew up has helped him slow down, reconnect with what matters, and embrace a new chapter rooted in service. He reflects on the lessons camp taught him as a young boy, from carrying his first heavy canoe-trip pack to discovering the confidence that comes from doing hard things with the support of others.

Together, Jen and Jim discuss the importance of unplugging from technology, building resilience, and creating spaces where boys can develop meaningful friendships, embrace vulnerability, and learn from strong, compassionate mentors. Jim shares why the camp experience continues to shape young men long after summer ends and how its lessons in teamwork, perseverance, and giving back carry into adulthood. At the heart of the conversation is a powerful reminder that growth often happens when we step outside our comfort zones, show up for one another, and become part of something bigger than ourselves.

More About Jim MacAllister:

James “Jim” McAllister is the Director of Camp Koochiching, a lifelong outdoorsman, fly-fishing guide, and licensed U.S. Coast Guard captain. A graduate of the University of Arizona, Jim spent 20 years at Northwest River Supplies (NRS), rising from customer service to Director of Sales while helping lead the company through a period of significant growth and its transition to employee ownership. His career also includes running a fly-fishing guide service in Montana and helping grow his family’s sales and marketing agency. Having attended Camp Koochiching as a boy, Jim returned to the place that helped shape him with a renewed sense of purpose: helping the next generation of boys build resilience, confidence, lifelong friendships, and a commitment to serving others.

Favorite Quotes:

“This is the position that's really forced me to just be present and be aware of what's going on around me right now. And it's been amazing.” -Jim MacAllister

“You have to go and actually do the hard thing. You have to actually go and be challenged and persevere and find a way through it.” -Jim MacAllister

“At the time, I don't think that the boys are necessarily super aware of the fact that what they're doing is teaching themselves determination and proving to themselves that they've got grit.” -Jim MacAllister

“It's a brotherhood. It's something that we all get to carry with us forever.” -Jim MacAllister

“Having the opportunity to expose 12, 13, 14 year old boys to, in my mind, real men, strong, confident men who are also kind and empathetic and want to leave the place better than they found it is pretty rare.” -Jim MacAllister

“The break from the technology, the break from my computer is literally one of the best gifts I've ever given myself.” -Jim MacAllister

Resources:

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes 

Camp Kooch-i-ching
Urban Wilderness
Owakonze
Ogichi Daa Kwe (Wilderness Camp for Girls)
Camping and Education Foundation

Support the show

In this Behind the Scenes conversation, I sit down with Janet Irizarry, a longtime food professional and creator of the Mindful Kitchen Method, to talk about the kitchen as a place of connection, belonging, and everyday meaning.

Janet spent years in the restaurant world feeding other people, only to realize that some of the rituals around food and connection were getting lost in her own home. That realization changed the way she thought about food, not as another thing to get right, but as an opportunity to slow down, pay attention, and connect with the people around us.

We talk about food waste, grocery shopping with our kids, family meals, getting off autopilot, and why none of this needs to become another wellness challenge. Sometimes it’s simply doing one small thing differently or noticing what’s already happening around the table.

And maybe the moments that stay with our kids aren’t the meals we made perfectly, but the ordinary experiences we shared along the way.

Come behind the scenes with us for the full conversation.

Connect with Janet

Learn more about Janet Irizarry and the Mindful Kitchen Method at My Mindful Kitchen.

My Mindful Kitchen: https://www.mymindfulkitchen.com/about-my-mindful-kitchen

My Mindful Kitchen Substack: https://substack.com/@mymindfulkitchen

October 6, 2026
Here and Human Wellness
Ep 87: My Mindful Kitchen with Janet Irizarry

What if the kitchen could be more than a place where we prepare meals? In this episode of the Here and Human Wellness Podcast, Jen sits down with Janet Irizarry, a longtime food professional and creator of the Mindful Kitchen Method, to explore how our kitchens can become places of mindfulness, belonging, and purpose. After years of owning restaurants, Janet realized she had been feeding everyone else while neglecting the rituals of food and connection in her own family. That realization became the beginning of a very different relationship with food, family, and the kitchen.

Jen and Janet talk about the power of doing one small thing, whether that's wasting a little less food, slowing down to appreciate a meal, involving our kids in grocery shopping or cooking, or simply pausing to notice where our food came from. Rather than adding another challenge or another source of guilt to already busy lives, Janet encourages us to find small ways to reconnect with our values and create meaningful moments of connection. Because sometimes the things our children remember most aren't the perfect meals or carefully planned moments, but the ordinary experiences we shared along the way.

Favorite Quotes:

“No one needs another challenge in their life.” -Janet Irizarry

“We just need to break that cycle, get off our autopilot and pause.” -Janet Irizarry

“You can align with your values and teach your kids values without lecture.” -Janet Irizarry

“It’s about a new respect for food. We all love food. Let’s respect it.” -Janet Irizarry

“The beautiful thing...is that those little changes that you’re making are actually giving you agency to make a difference in the world.” -Janet Irizarry

 “Once a mindful foodie, always a mindful foodie.” -Janet Irizarry

Resources:

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
My Mindful Kitchen

Support the show

Welcome to Here & Human Wellness and to the first Behind the Scenes episode.

Behind the Scenes is the video side of the podcast: a chance to bring you along for some of the experiences and conversations that make their way into the show. A little less polished, a little more in-the-moment, and a way to actually see some of what I’m talking about.

For this first one, I’m taking you with me on my recent silent retreat.

I share what the retreat was actually like, what surprised me, and why coming home turned out to be harder than I expected. I’m also reflecting on the shift from Love You More to Here & Human Wellness and why I’m becoming much more interested in being present for my life than trying to perfect it.

And somewhere in all of that, I started thinking about what I’ve been calling “tiny abandonments” those small moments when we override what we actually want, feel, or need. Not necessarily in big, dramatic ways, but in the ordinary choices we make all day long.

This episode is less about having an answer and more about noticing: Where am I being honest with myself? Where am I not? And what happens when I pay attention to what’s actually there?

Thanks for being here & and welcome to Here & Human Wellness, Behind the Scenes!

Leave a comment

September 22, 2026
Here and Human Wellness
Ep 86: Tiny Abandonments

Episode summary:

In this first episode under the new name, Jen reflects on the evolution from Love You More to Here and Human Wellness and what it means to be more interested in being present for life than perfecting it. She shares an honest look at her recent silent retreat, from the beauty of stillness and intentionality to the surprising challenge of coming home to everyday life.

Jen also explores the idea of “tiny abandonments”, the small ways we sometimes set aside what we honestly want, feel, or need in order to please others, avoid discomfort, or meet our own expectations. Through stories from the retreat and everyday family life, she invites us to notice where we might be abandoning ourselves and consider what it could look like to respond more honestly, kindly, and intentionally.

Favorite Quotes:

“I am becoming far more interested in being present for life here right now in this moment than trying to figure it all out.”

“The retreat was beautiful. It was very restorative.”

“A thousand times a day, maybe that's a bigger number than it's necessary. Several times a day, there are likely things where I am not being honest with what I either actually want, feel, or need.”

“I am just looking at how I can be more honest with myself."

“It is okay for me to take care of my own needs, period.”

“It just felt weird, but it was really good practice.”

Resources:

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes 

Support the show

July 30, 2026
Love You More
Ep 85: That was Interesting!

Episode summary:

Sometimes the lessons we need don't arrive the way we expect them to. In this episode, Jen shares the surprising story of accidentally being served an alcoholic beer after more than three and a half years without alcohol. What could have become a source of guilt or fear instead became an opportunity for curiosity, reflection, and a deeper understanding of how she's changed.

Together, we explore what happens when we let go of all or nothing thinking, trust our own experiences instead of rigid labels, and allow ourselves to evolve. Jen also shares updates on her writing, the changes to Here in Human Wellness, and why creating space, both in silence and in everyday life, can reveal what truly matters.

Favorite Quotes:

"It was really a total non-issue. It was just interesting. That's all I can say. It was interesting."

"When you go into something in this curious space where there's kind of not a wrong or a right, there's just a, 'I wonder what's going to happen.'"

"I'm also grateful for the time of having that alcohol-free phase of season of life."

"When things come naturally and somewhat easily, that seems to be the reminder here that that's the direction to continue on."

"There's something really lovely with being with others and not feeling like you have to fill space."

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

Support the show

June 15, 2026
Love You More
Ep 84:   An Invitation to Silence 

Episode summary:

Summer has a way of feeling anything but relaxing, and in this episode, Jen shares how the busyness of parenting and everyday life has her craving something many of us rarely experience: true silence. She talks about her own life changing experience at a silent retreat and why she's now creating a space for other women to slow down, step away from the noise, and simply be.

Jen also answers some of the most common questions about silent retreats, from what happens during the day to whether you have to meditate or sit still for hours (spoiler: you don't!). If you've ever wondered what it might feel like to unplug, quiet your mind, and reconnect with yourself, this episode offers a glimpse into the beauty and possibility of slowing down.

Favorite Quotes:

"You don't really realize how much noise exists in your life until you step away from it."

"It was just so lovely to have no one that needed my attention except for me."

"The mind sort of settles down a little bit, and there's less attention to thoughts, less caring about thoughts, and more about just the raw experience of what I was in."

"Sometimes the water on the surface is calm. Sometimes it's choppy. Sometimes it's big old surfing waves. But underneath, everything is just still and quiet."

"You sense a different nervous system. You sense a knowing, and it makes it easier to access even in the strong waves of summer."

"If you're alive and you think you would benefit from just some time in quiet, then that's the skill set you need to have."

"Silence for me has very little hesitation."

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

Feldenkrais Website
Mark Nepo’s The Book of Awakening 

Support the show

June 2, 2026
Love You More
Ep 83:  The Difference Between Thinking and Looking

Episode summary:

In this episode, Jen explores the difference between thinking and truly looking. Through personal stories about running, body image, productivity, and everyday habits, she reflects on what can happen when we pause long enough to question the beliefs and assumptions that quietly shape our lives.

Jen also shares how this practice of deeper inquiry shows up in her work with clients, particularly around body image and self-judgment. Drawing on the work of Byron Katie, she offers a gentle invitation to examine the thoughts that create suffering and discover what becomes possible when we see them in a new way.

Favorite Quotes:

"Looking is questioning."

"I don't believe once we see something, we can necessarily unsee it."

"We start to see it when we see that we're managing something and we're noticing that we're moving from discomfort."

"Only you can do this work. Only you can explore things in a deeper way."

"We get a wider lens on things, and we might have a shift in seeing something that would have never occurred if we didn't stop and pause and look at this stuff and ask more questions."

"The thoughts that need to be questioned the most are probably the ones that cause the most suffering."

"I think it's really fun to look at stuff in a new way and to maybe break free from some of these cages that we don't even realize we're in."

"Life feels a little more rich and I'm in it more. I feel like I'm noticing the birds more."

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

The Work of Byron Katie
Dr. Amy Johnson’s Website
Changeable Podcast

Support the show

May 5, 2026
Love You More
Ep 82:  A Different Way to Approach Gut Issues 

Episode summary:

Jen shares a personal reflection on gut health, running, and her experience navigating IBS-related symptoms like bloating, urgency, food sensitivities, and the strong link between stress and digestion. She discusses identifying triggers, exploring FODMAPs, and noticing how quickly the mind can become focused on trying to “fix” symptoms. The episode looks beyond food alone, highlighting the role of the nervous system, mindfulness, and reducing stress around symptoms, and offers a grounded reminder that healing often involves less control and more curiosity, awareness, and a softer relationship with what feels unresolved. 

Jen is also offering a four-day, three-night silent retreat this September (September 10-13) at Kindred Forest in the Missouri Ozarks, a space intentionally designed for deep rest, reflection, and nervous system support. Through shared silence, nourishing meals, time in nature, and gentle practices like sound baths and Feldenkrais, the retreat creates an opportunity to step away from constant input and reconnect with what’s already present. 

Favorite Quotes:

“When nutrition and lifestyle changes don’t fully resolve gut symptoms, there’s often a missing piece.” 

 “The mind and the gut are intricately connected… when we are stressed, we feel that in our gut.” 

 “I noticed that my attention was going to this a lot… trying to fix this problem.” 

 “When the mind gets so heavily involved, it really does disrupt the way that the gut contracts and relaxes.” 

 “There’s a difference between ‘this has to get better’ and curiosity.” 

 “There is wisdom in recognizing that we might be trying too hard.”

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

The Gut Health Podcast

Support the show

April 14, 2026
Love You More
Ep 81:  A Conversation on the Wisdom of the Wild with Jo Pang 

Episode summary

This week, Jen is joined by Jo Pang, certified forest therapy guide and co founder of Kindred Forest, for a conversation that gently invites us back into connection with nature, with our bodies, and with ourselves. Together, they explore how stepping outside of fast paced, productivity driven living can open the door to a more aligned and grounded way of being, where self care becomes less reactive and more integrated into everyday life.

From forest bathing to silent retreats, Jo shares how intentional time in nature and in stillness can support nervous system regulation, deepen self awareness, and reconnect us to a sense of wonder. This episode is a reminder that even small moments of presence, whether outside or within our own homes, can have a meaningful impact on our well being and our relationship to the world around us.

 To learn more about Jo’s work, upcoming retreats, or opportunities to get involved as a steward at Kindred Forest, connect via Instagram or reach out directly using the links below. 

More about Jo Pang

Jo Pang is a certified forest therapy guide and co founder of Kindred Forest, a nature based retreat space in the Ozark Highlands. After leaving a decade long corporate career, he followed a deep pull toward a more grounded and connected way of living.

Jo now guides forest bathing experiences that invite people to slow down, engage their senses, and reconnect with both nature and themselves. He is also involved in ecological restoration, helping to bring greater biodiversity back to the land while cultivating a lifestyle rooted in simplicity, presence, and connection.

Favorite Quotes

“So much of self care for me is some of these larger life choices that then make self care just kind of integrated with everything.” -Jo Pang

“There was something awakening in me that deeply longed to be actually connected to the more than human world.” -Jo Pang

“Nature is still actually our native habitat… our bodies are still of the bodies that our ancestors were.” -Jo Pang

“It’s not just about restoring the land, it’s about seeing how the restoration of the land and the restoration of humans are interrelated journeys.” -Jo Pang

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat

Kindred Forest Instagram 
Kindred Forest Email: kindredforestmo@gmail.com

Support the show

April 7, 2026
Love You More
Ep 80:   Spring Cleaning Your Thoughts About Your Body 

Episode summary:

This week, Jen briefly reflects on the busyness of spring before turning to the heart of the episode: body image. As routines shift and layers come off, she explores how this season can bring up more comparison and self-judgment, offering a timely invitation to notice what’s coming up internally.

Through the lens of “spring cleaning” our thoughts, Jen reminds us that body image struggles are shaped by lifelong conditioning not personal failure. She gently unpacks the difference between our direct experience and the thoughts we attach to it, while also touching on clothing, social media, and the shift toward valuing body function over appearance. The conversation encourages a more compassionate, aware relationship with our bodies, one rooted in curiosity rather than criticism.

Favorite Quotes:

“We don’t have control over the thoughts that come in.” 

 “Is the suffering actually coming from reality, or is it coming from the thoughts that are in my mind?” 

 “My body is functioning well. My body is comfortable. I’m safe.” 

 “Sometimes spending too much time on social media creates more insecurity around our own knowing.”

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

Mindful Closet Website
Unflattering- Dacy’s Substack
Dacy’s Instagram

Erin Grumley, LPC Website

Support the show

March 10, 2026
Love You More
Ep 79: Undermining Urgency

Episode summary:

Jen reflects on the quiet but persistent sense of urgency that can shape our days without us fully realizing it. She shares how constant input from phones, messages, podcasts, and the everyday rhythm of parenting and work can keep the nervous system activated. Even small pockets of potential stillness often get filled automatically. Jen begins experimenting with simple shifts such as letting space remain empty, delaying the impulse to respond or order something right away, and allowing moments of boredom, quiet, or daydreaming to unfold.

As she notices how urgency feels in her body, Jen explores the deeper desire behind these changes, which is cultivating more inner calm and spaciousness. She reflects on the pull of productivity and the identity that can form around always being responsive. The conversation closes with a reading from The Book of Awakening by Mark Nepo and a gentle reminder that when everything feels urgent, slowing down may be exactly what we need.

Favorite Quotes:

“There’s lots of actual opportunity for white space in my day, but I never let it be white space. I always fill it.” 

“There’s opportunity that presents for stillness, for quiet, for calm, but I don’t really give myself that chance.” 

“I’m just so tired of being run around by productivity.” 

“I’m wanting more inner calm. I’m wanting more inner stillness.” 

“The mind is always scanning, always scanning, like what should you be doing?” 

Resources 

Jen's Instagram
Jen's Substack
Sober Sisters in St Louis Substack
Sober Sisters in St Louis Website
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
Book: The Book of Awakening by Mark Nepo
Book: Solitude: A Return to the Self by Anthony Storr
Spring Fling: Style, Silence & Understanding Urges
2026 Silent Retreat 

Support the show

February 24, 2026
Love You More
Ep 78:  A Compassionate Conversation About GLP-1s

Episode summary:

Jen steps into a nuanced and compassionate conversation about GLP-1 medications and the very real complexity surrounding weight, health, and body image. With honesty and care, she explores the different experiences she’s seen in her practice, from clients who have found meaningful metabolic improvements to those who struggled with side effects, strength loss, or a muted relationship with food and life. Rather than taking a pro or anti stance, she centers the discussion on neutrality, evidence, and deep respect for individual choice.

She also unpacks the concept of “food noise,” inviting listeners to consider where mental chatter about food and body might be coming from and whether medication is the only path to relief. Jen offers thoughtful guidance on what to look for in a provider, the importance of strength training and adequate nourishment, and how to tune out messaging that creates fear or shame. It’s an empowering reminder that your body is not a problem to fix, and that support should always feel safe, informed, and aligned with your values.

Favorite Quotes:

“We are not pro-diet by any stretch of the imagination. But what we are, we are pro-people.” 

“If your doctor tells you just to stop eating, I think I'd get the hell out of her office.” 

“There are a lot of things that go into the size, the shape of a body and it’s not just diet and exercise.” 

“You are not going to do well from a health span perspective if you take the medication but you don’t move your body in terms of strength training.” 

Resources 

Jen's Instagram
Jen's Substack
Sober Sisters in St Louis Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes

Support the show

February 3, 2026
Love You More
Ep 77:  A Conversation on Sobriety and Freedom with Sam Goldfinch

Episode summary:

Jen sits down with Sam Goldfinch for an honest conversation about sobriety, freedom, and the inner worlds we learn to live inside. Sam shares his personal journey with alcohol in a way that moves beyond labels and shame, offering a compassionate perspective on addiction, curiosity, and what it really means to feel free. Rather than prescribing a single path, he invites listeners to notice what is no longer working and to imagine what else might be possible.

Together, Jen and Sam explore the myth that alcohol is required for connection, confidence, or joy. They talk about intuition, social ease, and learning to trust yourself again, especially in moments of discomfort or change. This episode is a reminder that growth is rarely linear, insight often comes through detours, and you are never truly starting over, just becoming more honest with yourself.

Sam's Bio:

Sam spent 15 years immersed in what he calls cliché spirituality, training as a yoga teacher, traveling to India, and spending hours in meditation. Yet beneath it all, he was still seeking and living with deep anxiety that had been present since childhood. In trying to escape that anxiety, he became attached to anything he believed might save him, from substances to intense spiritual practice.

A few years ago, a simple but profound understanding shifted everything. Sam saw that his anxiety was not a problem and not his identity. That realization opened him to a depth of feeling and freedom he never knew existed. Today, he invites others to uncover the rebel spirit that is already within them, reminding us that wisdom does not follow rules and it may be time to break some.

Favorite Quotes:

 “I just want people to be able to live their best life. It’s not my fight. I’m not trying to rid the world of alcohol. I want it to be so not a thing for people that it doesn’t even make sense to hate it.” -Sam Goldfinch

 “I don’t think we ever really go back to square one. That just doesn’t look true to me. You don’t unlearn what you’ve seen.” -Sam Goldfinch

 “Most of the nights we think were great because of alcohol were actually great because we were connecting. We just gave alcohol the credit.” -Sam Goldfinch

Resources 

Jen's Instagram
Jen's Substack
Sober Sisters in St Louis Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
Sam's Website
Rebel Spirituality
Sam's Substack

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January 27, 2025
Love You More
Ep 76:  The Wisdom of Walking 

Episode summary:

In this episode, Jen talks about how walking has become an important and enjoyable part of her routine. After an injury shifted her relationship with running, she found herself returning to walking as a simple, accessible way to move, think, and reset. From cold mornings to family trips and quiet neighborhood streets, walking becomes a steady presence that supports both physical health and mental clarity.

She also reflects on habits, expectations, and the subtle pressure that can come with tracking movement and hitting goals. With honesty and warmth, Jenn explores what it means to move in ways that feel supportive rather than demanding, reminding listeners that consistency, curiosity, and kindness toward ourselves matter just as much as intensity.

Favorite Quotes:

“Walking is just literally enjoying the process.” 

“Running and walking absolutely give me material, give me content, give me ideas, solutions.” 

“I know that I can absolutely be a healthy, worthy person without hitting that number of steps in a day.” 

“There’s always silver lining. No one wants an injury or a surgery, but when we have time to do life differently, there is always something that comes from it.” 

“All truly great thoughts are conceived by walking.” -Nietzsche

Resources 

Jen's Instagram
Jen's Substack
Sober Sisters in St Louis Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
My Body Science Website
The Feldenkrais Project
Feldenkrais Method Website

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January 13, 2025
Love You More
Ep 75: A New Season for McDaniel Nutrition

Episode summary:

Jen reflects on a tender season of transition as she shares the story behind selling McDaniel Nutrition after more than a decade of building it with heart and intention. What began as a small, deeply personal practice is now moving into new hands in a way that still honors the people, values, and care that have always defined it.

Along the way, Jen shares how this decision came together, from early hesitation to a deep sense of trust in the timing and the people involved. She talks about what it means to step back without disappearing, to care for the team who helped build the practice, and to allow the business to continue growing in a way that feels aligned and supportive for everyone. 

Favorite Quotes:

“I wasn’t looking for anybody to purchase McDaniel Nutrition because I’m perfectly happy doing what I was doing.” 

“There just wasn’t this clinging of a need to have a story of Jennifer very much anymore.” 

“I have no resistance to letting go of this whole thing right now. None.” 

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
Salvadore Poe
Dr. Amy Johnson’s Website
Changeable Podcast
My OR Website

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December 30, 2025
Love You More
Ep 74: Sober Curiosity as Self Care with Casey McGuire Davidson

Episode summary:

Jen welcomes sobriety coach and Hello Someday Podcast for Sober Curious Women host Casey McGuire Davidson for an honest, compassionate conversation about alcohol, self care, and nervous system regulation. Casey shares her personal journey from high achieving, wine every night corporate life to ten years alcohol free, unpacking how drinking quietly fueled anxiety, poor sleep, and emotional overwhelm and how stopping changed everything.

Together, Jen and Casey explore Dry January, sober curiosity, and why taking a longer break from alcohol can be transformational rather than restrictive. Casey reframes self care as emotional awareness, boundaries, and meeting your needs without numbing, offering practical insight for anyone curious about how life, relationships, and joy can expand when alcohol is no longer the default coping tool.

Casey McGuire Davidson's Bio

Casey McGuire Davidson is a Life & Sobriety Coach, speaker + host of the Top 100 Mental Health Podcast The Hello Someday Podcast For Sober Curious Women.

Her work has been featured on Good Morning America, NPR, The New York Times, HuffPost,  CNN, NBC News + hundreds of sobriety, mental health and parenting podcasts. 

 As an ex-red wine girl who spent 20 years climbing the corporate ladder while drinking a bottle of wine a night, Casey stopped drinking 10 years ago + is passionate about helping busy women change their relationship with alcohol.

Favorite Quotes:

“Self care for me means monitoring my emotions, my mind, my body, and just trying to bring myself into a good space on a daily basis.” - Casey

“I used to think alcohol made me happier for two hours a day and made my life worse for twenty two hours.” - Casey

“Quitting drinking was literally my worst nightmare and it turned out to be the best thing that ever happened in my life.” - Casey

Resources 

Casey’s Website
Free 30-Day Sober Guide
The Sobriety Starter Kit Program
Casey’s Podcast
Casey's Instagram
Casey's Facebook
Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes

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