Take the Upgrade

Julie Davey, NP and Kari Coody, Pharm D.

We are sisters passionate about helping others rise to the next level. We are the co-founders and owners of a natural shift. and we created this podcast with you in mind! Each week we will share simple tips that are easy to implement or an inspiring interview all with the same intention: to raise the collective and help you step into your best life!

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Best episodes

Top 10 Take the Upgrade Episodes

Goodpods has curated a list of the 10 best Take the Upgrade episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Take the Upgrade for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Take the Upgrade episode by adding your comments to the episode page.

104. Unique Mother's Day gift ideas with Julie + Kari

Take the Upgrade

05/04/20 • 23 min

1. Homemade gifts

body scrub, bath salts, kids crafts :)

2. Cookbooks

a Natural Shift Whole 30 Meal Plan Cookbook
Real Food Meal Plan
Cookbooks by Danielle Walker

--Eat What You Love

--Against All Grain

Oh She Glows by Angela Liddon
Cookbooks by Katie Lee

--Katie Lee’s Easy Breezy Eats

--The Comfort Table

3. New Kitchen Gadget

4. Personal Growth and Self-Care Items

5. Subscription Services

6. Gift cards for massage, manicures, pedicures

7. Personalized Health Consults

Julie’s specialities: gut health, high blood pressure, high cholesterol, weight management, and energy

https://www.juliedavey.com/

Kari’s specialities: hormones, stress, anxiety, sleep, and kids mood management

http://www.karicoody.com/

8. Activities

Connect with us→ via social media👇🏻

Facebook:

Follow Julie: https://www.facebook.com/juliedaveynp/

Follow Kari: https://www.facebook.com/karicoodyPharmD

Instagram:

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast
👉🏻spotify: http://bit.ly/aNSpodcastspotify
👉🏻google play:http://bit.ly/aNSpodcastg...

101. Finding your Ideal BE State with Rebecca Cafiero

Take the Upgrade

04/13/20 • 51 min

Rebecca is a business and branding strategist, TEDx Speaker, New + Noteworthy podcast host and co-founder of the Brand Camp Retreat, branding workshops and retreats for female business owners. Prior to owning her own business, she served as a Vice President of Sales and Marketing for the top grossing division of a Fortune 1000 company, overseeing more than $1 Billion in sales. In addition to frequent public speaking events training entrepreneurs on social media, branding and business strategy, she is a frequent contributor to publications including Readers Digest, Women's Health, US Business and News, ABC News and more.

In this podcast, Rebecca shares how a health crisis with a loved one ignited her passion for research, specifically in the health arena. How that crisis impacted Rebecca is evident in how she lives today, 10 years later.

Rebecca tells us how experiences from her childhood produced a feeling of needing to achieve. She found that she would set goals but when she achieved them, she was left feeling empty. She wanted to know the why behind the emptiness and wanted to find the answer to happiness. After much work, Rebecca discovered how she truly desired to feel.

Rebecca and Julie talk about the importance of self care. Rebecca shares how in the past, she felt that she had to “earn” the right to self care. Now, she understands the importance of self care being a daily part of life and how it allows her to remain in “be state”.

Rebecca shares how finding her “be state” changed her life and describes how to find your own “be state”. She says to write down a list of qualities you would love to experience or be. When you look at your list, circle your top 5. Don’t overthink it, just go with your gut. After you choose your five, create an affirmation....”I am abundant, I am relaxed, and I am joyful”. You are creating a “to be” list instead of your “to do” list.

Rebecca’s book “Becoming You” is available now on Amazon. She says it's a guide and not just a book but details how to unpack the info and apply it to your life.

You can find Rebecca at:

www.rebeccacafiero.com

www.brandcampretreat.com

Follow on IG: @rebeccacafiero

Connect with us→ via social media👇🏻

Facebook:

Follow Julie: https://www.facebook.com/juliedaveynp/

Follow Kari: https://www.facebook.com/karicoodyPharmD

Instagram:

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Learn more about our Signature course, Upgrade made easy: your plan to better health

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast
👉🏻spotify: http://bit.ly/aNSpodcastspotify
👉🏻google play:http://bit.ly/aNSpodcastgoogle
👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

45. 10 ways to reduce your kids screen time with Stefanie Gass

Take the Upgrade

06/19/19 • 45 min

Stefanie is a mama and wife who lives in a mountain range right outside of Albuquerque, New Mexico. As a 3 on the Enneagram, Stefanie is a full on Mompreneur. After working 6 years in the corporate world she was introduced to network marketing and began her journey in the entrepreneur world.

Stefanie shares with us how to cut down on screen time by setting boundaries not only for our children but also for ourselves.

Deleting the social media apps on the weekend is a way to stay off of your phone and be more present.

We are a model for our children and can be an example for our kids by being intentional and putting our phone away. Here are her best tips:

Create a playlist for your kids- on the days that you are home have your kids create an activity playlist on a piece of paper. Have the kids do the activities one by one with a timer. The kids love to have a goal and a timeframe to complete it.
Rotate toys- When kids get new toys, for their birthday or Christmas, put some of the toys away and bring one out at a time to keep the toys fun and fresh. It also helps when you know that you need to have your kids preoccupied, instead of handing your child technology, hand them a new toy.
Work with Mama- for Mompreneurs, get your kids in to work with you. Give your kids work and help them to see how good being an entrepreneur is.
Clean with mama- give your kids age appropriate tasks to help you clean and get involved and off the devices.
Get outside- go to the backyard or to a park and handle those sales calls while your kids are running around.
Gym daycare- if you have a daycare at your gym, get an hour of work and then get an hour of workout in while your child is playing with friends.
Swapping playdates- find a friend that you trust and see if they are willing to do a playdate swap! You take the friends kids one day and then another day the friend takes your kids. Don’t be afraid to ask for help!
Take a bath- put your kids in the bath and sit in the bathroom and work while they are playing.
Crafting- allow your kids to make a mess while making something new.
Build a fort - create a fort and let your kids imagination run wild, that will allow you to get some work done.

To Stefanie, taking the upgrade means being honest with ones self and being focused on the calling that God has for your life. Stop comparing yourself to others!

You can reach Stefanie at

Facebook: https://www.facebook.com/successwithstefanie/

Instagram:https://www.instagram.com/stefaniegass/

Website: www.stefaniegass.com

Listen to Stefanie’s podcast The Mompreneur Mastermind Show

In the Kitchen Membership Group:

https://anaturalshift.com/in-the-kitchen-with-julie/

Connect with us→ via social media:

Facebook: www.facebook.com/anaturalshift

Instagram: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/julieanndavey/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Check out our FREE goodies for you!

ebooks: https://anaturalshift.com/free-e-books/

Printables: https://anaturalshift.com/free-printables/

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast
👉🏻spotify: http://bit.ly/aNSpodcastspotify
👉🏻google play:http://bit.ly/aNSpodcastgoogle
👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

124. You don't have to get off track this fall with Julie Davey, NP

Take the Upgrade

09/21/20 • 31 min

Join the a Natural Shift Community

Connect with us→ via social media👇🏻

Facebook:

Follow Julie: https://www.facebook.com/juliedaveynp/

Follow Kari: https://www.facebook.com/karicoodyPharmD

Instagram:

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast
👉🏻spotify: http://bit.ly/aNSpodcastspotify
👉🏻google play:http://bit.ly/aNSpodcastgoogle

👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

149. Blood sugar Dysregulation: How to spot it (Part 1) with Dani Hamilton

Take the Upgrade

04/12/21 • 24 min

Danielle is a Nutritional Therapy Practitioner (NTP) whose mission is to help women uncover and improve their blood sugar issues so they can feel their best and live long and healthy lives. She helps sugar cravers regain their energy, lose weight & balance their blood sugar without starving themselves or spending hours in the gym.

Danielle struggled for years with multiple ailments and after several doctor visits, she was left without answers. So, she took matters into her own hands and started researching ways to treat her symptoms and even reverse the negative results.

Insulin regulation issues aren’t limited to people with diabetes. There is a spectrum view for blood sugar dysregulation. You can fall on the spectrum and experience dysfunction before being diagnosed with diabetes.

In part one of this two-part podcast series, Danielle breaks down some of the symptoms you may experience with blood sugar dysregulation. Blood sugar dysregulation looks different for everyone. As the dysregulation gets worse, you will experience more symptoms and the severity of the symptoms will increase

Early Stage Symptoms:

Unable to make it to your next meal without experiencing some symptoms such as:
- feeling shaky
- feeling lightheaded
- dizzy, irritable
- anxious feelings
Sweating
Fatigue
Weakness
Nausea
Brain fog
Carb cravings

Short term issues with blood sugar dysregulation:

Can't lose weight
Energy crashes
Mood swings
Fasting is impossible
Trouble falling asleep or staying asleep
Hormone imbalances

Long term issues with blood sugar dysregulation:

Depression and anxiety,
Fatty liver
Cardiovascular issues
Hormone imbalances
Joint issues
Infertility
Obesity
Worsening fatigue
Premature aging
Alzheimer’s

Join us for part 2 of this podcast for actions you can take to tackle blood sugar dysfunction.

Connect with Danielle→ 👇🏻

Instagram:@daniellehamiltonhealth

Website: www.daniellehamiltonhealth.com

Connect with us→ via social media👇🏻

Facebook: https://www.facebook.com/taketheupgradepodcast

Instagram:: www.instagram.com/taketheupgradepodcast

Kari

Facebook: https://www.facebook.com/karicoodyPharmD

Instagram: www.instagram.com/karicoody/

Website: www.karicoody.com

Julie

Facebook: https://www.facebook.com/juliedaveynp/

Instagram: www.instagram.com/juliedaveynp/

Website: www.juliedavey.com

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast
👉🏻spotify: http://bit.ly/aNSpodcastspotify
👉🏻google play:http://bit.ly/aNSpodcastgoogle
👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

60. Top signs your hormones are out of balance with The Organic Dietitian

Take the Upgrade

08/28/19 • 38 min

Today on the podcast we share an interview with The Organic Dietitian, Sara Korzeniewski. As return guest, Sara’s first episode was one of our most listened to podcasts! Be sure to listen to episode 10 where Sara shares the biggest mistakes people make when healing their gut.

This episode is all about hormones. Sara shares how one's diet can affect the hormonal balance. The top 3 issues that may indicate hormone imbalance are 1) irregular periods 2) trouble losing weight 3) cyst, fibroids, and gallbladder issues as these can be indicative of estrogen dominance.

Sara highly recommends doing the homework and finding as much information as possible when it comes to birth control. Using birth control pills can contribute to a lot of gut issues and hormone imbalances.

Gut health and hormonal balance go hand in hand. If you have gut issues, your hormones are going to have issues as well.

Some tests that Sara recommends for are GI mapping and dutch testing. HTMA or Hair Trace Mineral Analysis is another test that Sara recommends that shows the heavy metals in your body. Looking at the thyroid, getting a full panel test and making sure that the person that is evaluating the test is reading the results thoroughly are key.

Sara suggests removing toxins and supporting healthy gut through diet.

Connect with Sara:

http://www.theorganicdietitian.com

https://www.instagram.com/theorganicdietitian/

https://www.facebook.com/TheOrganicDietitian

Connect with us→ via social media👇🏻

Facebook:

Follow Julie: www.facebook.com/anaturalshiftwithjulie

Follow Kari: www.facebook.com/anaturalshiftwithkari

Instagram:

Follow Julie-->www.instagram.com/julieanndavey/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Check out our FREE goodies for you!

ebooks: https://anaturalshift.com/free-e-books/

Printables: https://anaturalshift.com/free-printables/

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast
👉🏻spotify: http://bit.ly/aNSpodcastspotify
👉🏻google play:http://bit.ly/aNSpodcastgoogle

👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

93. Just Enjoy Health with Dr. Meghan Birt

Take the Upgrade

03/02/20 • 26 min

Dr. Meghan Birt is a chiropractor, educator, and healthy living encourager. She's also a wife and mom to two sweet girls. Dr. Meghan’s love of natural health started many years before getting her chiropractic degree. Healthy food and nutrition was the catalyst into becoming a chiropractor and she was able to achieve healing in her own body through natural means. Dr. Meghan wants to inspire a love of natural health in women and believes every individual has the opportunity to live their healthiest life possible. She's also on a mission to simplify healthy living for busy women so they can begin to just enjoy food, just enjoy health, and just enjoy life.

You can find Dr. Meghan at www.meghanbirt.com and on the Just Enjoy Health Podcast.

Meghan began to explore healthy living, along with her mom, at the age of 17. She started reading books and educating herself but quickly noticed that there was an abundance of information, some that was contradicatictory. Through furthering her education with chiropractic school, Megan realized that our bodies are bio-individual and different things will work better for some than others. Of course, there are some universal ideas that are true for everyone (ie. inflammatory foods should be avoided, a diet lower in sugar) but the journey to health is a personal one. Meghan’s goal is to take our complex health and simplify it so that it's not overwhelming and you take no action at all.

When Meghan was 18, she went on a mission trip to Mexico and contracted a parasite. Almost immediately, she began feeling bloated and exhausted. Meghan didn’t know that she was ill and struggled through the pain and exhaustion from living with the parasite while completing chiropractic school. At the end of chiropractic school, Meghan met a doctor who performed muscle testing, detox, functional medicine and discovered she had a parasite and that was the reason her body was not functioning well. This discovery took Meghan’s love for nutrition and clean living to the next level.

In this episode, we will discuss the importance of starting with the basics and making changes in your everyday life. Meghan shares her daily upgrades/non-negotiables to feel her best (nutrition, sleep, reasonable schedule). Meghan understands that making impactful changes in your life can be overwhelming. She gives the following advice “Start with something small and realize it’s worth taking the extra time versus staying where you’re at because there is a light at the end of the tunnel and you can feel better. Our bodies were designed and created to heal."

Connect with Meghan:

www.meghanbirt.com

Just Enjoy Health Podcast: https://podcasts.apple.com/us/podcast/just-enjoy-health-podcast/id999930816

Instagram: www.instagram.com/drmeghanbirt

Facebook: https://www.facebook.com/groups/1489325054713175/

Connect with us→ via social media👇🏻

Facebook:

Follow Julie: https://www.facebook.com/juliedaveynp/

Follow Kari: https://www.facebook.com/karicoodyPharmD

Instagram:

Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Learn more about our Community!

www.anaturalshift.com/community/

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast
👉🏻spotify: http://bit.ly/aNSpodcastspotify
👉🏻google play:http://bit.ly/aNSpodcastgoogle
👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

71. Trusting in God’s plan with Audra Hayney

Take the Upgrade

10/16/19 • 38 min

Audra Haney lives in Knoxville, TN with her husband Cory who is a global missions pastor and her two sassy daughters, Norah (5) and Lydia (2). Audra is also the host and producer of The 5 Minute Mom Podcast, which features short, encouraging monologues and faith-based interviews under 30 minutes. Audra spends the rest of her time changing diapers, wiping noses, and answering 5 year old questions like, “Can I get a unicorn for Christmas?” and “Will there be gluten free donuts in Heaven?”

Audra has a huge heart for moms and loves to encourage moms in their journeys.

After pursuing a career in broadcast journalism, she realized that her heart wanted to be in the ministry. God was faithful and provided a job with the Christian Broadcasting network. Audra ended up falling in love with podcasting and began The 5 Minute Mom Podcast.

An upgrade that Audra has taken is doing things God’s way and trusting that he will provide for her needs.

Some non-negotiables for Audra are finding pockets of time to have a quiet time and walking daily with the Lord.

Audra wishes that others knew that God wants to speak to you intimately and wants to answer the big questions you have, but also the little questions.

Audra is reading Digital Minimalism by Cal Newport and she cannot live without Instacart!

Audra also wishes that people knew that as a pastor’s wife she does not always have it together.

Social media is something that Audra is currently struggling with.

Audras favorite healthy snack is clean juice and favorite indulgence is Almond Joys.

Connect with Audra:

Facebook: https://www.facebook.com/audrarosehaney

Instagram:https://www.instagram.com/the_5minutemom_podcast/

AudraHaney.com

https://podcasts.apple.com/us/podcast/the-5-minute-mom-podcast/id1434911547 (iTunes link to the podcast)

Connect with us→ via social media:

Facebook: www.facebook.com/anaturalshift

Instagram:

Follow Julie-->www.instagram.com/julieanndavey/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Learn more about our community!

www.anaturalshift.com/community

Links to listen:

👉🏻itunes: bit.ly/aNSpodcast
👉🏻spotify: http://bit.ly/aNSpodcastspotify
👉🏻google play:http://bit.ly/aNSpodcastgoogle
👉🏻stitcher: http://bit.ly/aNSpodcaststitcher

19. Building Belief in Yourself with Dani Leithead, CPT, FMS, RYT

Take the Upgrade

12/26/18 • 61 min

Dani is a health coach in Tampa Bay, Florida and has been in the fitness industry for 12 years with a background in Psychology and Nutrition. Originally from Philadelphia, Dani moved to Florida to attend school at Nova Southeastern University. She partnered with a global, holistic health and wellness company in 2014 to heal her body from fatigue and stress.This partnership turned into a journey of mental and spiritual healing and created a deep desire to help women between the ages of 30-40 years old get their 'sexy back', while still enjoying their favorite foods. Dani specializes in helping women feel confident in their bodies, fall madly in love with themselves and their partners, all over again.

A goal that Dani has set for herself this year is to listen to her body. If she needs a day off from working out or if her body is craving a certain food, she honors that. Dani recommends surrounding yourself with positive people who encourage you to reach your goals and become the best 'you' that you can be. Also, listening to podcasts and youtube videos to help get your mind in a healthy place.

Dani and Julie talk about affirmations and how powerful they have been in their lives. Dani discusses the process of how she began using affirmations and how she continues to use them today.

Meditation and Yoga are also important to Dani in her daily routine. A Gratitude Journal helps Dani to slow down and think about her life and what she is thankful for. Yoga allows her to feel refreshed and calm. Dani shares that when you meditate you never completely clear your head, but it allows you to recognize your feelings and create solutions.

For Dani, 'taking the upgrade' means working through the uncomfortable and also acknowledging the things that you have achieved.

Dani's non-negotiables are faith, fitness, fun and daily affirmations.

Right now Dani is reading Gabi Bernsteins Judgment Detox

A favorite snack includes vegetables and her indulgence is ice cream and chocolate.

Connect with Dani:

Instragram: @DaniLeithead

Facebook: @dani.nicole.7543

Connect with us→ via social media:

Facebook: www.facebook.com/anaturalshift

Instagram: www.instagram.com/anaturalshift/

Follow Julie-->www.instagram.com/julie_ann_davey/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Download our FREE ebooks:

Top 3 Health Habits

Upgrade your Cart - chip edition

Check out our latest ebook:

Upgrade your Lunchbox

28. Carb Cycling with Lindsay Hulse

Take the Upgrade

02/27/19 • 46 min

Lindsay lives in the North Houston area in a little suburb called The Woodlands, Texas with her husband of three years and their Vizsla Elmer. She is the creator of The FAST Track To Fit which is a lifestyle method that combines intermittent fasting and carb cycling in a holistic and comprehensive way. Lindsay's background is in nursing which is why she is so passionate about the health and wellness industry. She has seen and been a part of the entire spectrum of life from L&D to home health and hospice, which is where she ended her corporate career. Lindsay is on a mission to empower women to ditch the quick fix mindset and create a sustainable lifestyle!

Lindsay explains that carb cycling is exactly what it sounds like, it is an intentional intake of carbs. It is simple to learn to count macronutrients which are carbs, protein, and fat.

Lindsay gives an idea of what a low carb and high carb day looks like, and also how she exercises on those days. One of the appealing things about carb cycling is that there is no one and only way, it is very versatile and can work with different body types and schedules.

My Fitness Pal is a great app to use to count your macros. Lindsay recommends having a coach that can help you learn the process and also hold you accountable.

One thing that Lindsay cannot live without right now is her sherpa sweatshirt.

Girl, Stop Apologizing by Rachel Hollis is what Lindsay is currently reading.

Like most of us ladies, Lindsay loves chocolate and loves the Rebel Protein drinks.

Connect with Lindsay here:

Instagram @lindsayhuelse; @fasttracktofit

https://www.lindsayrenefitness.com

Connect with us→ via social media:

Facebook: www.facebook.com/anaturalshift

Follow Julie-->www.instagram.com/julie_ann_davey/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Download our FREE ebooks: