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What if one of the world's most common viruses has been quietly living inside your body for years?

In this episode, I break down the connection between Epstein-Barr Virus (EBV) and Hashimoto's thyroiditis in a way that actually makes sense—without getting lost in complicated medical jargon.

While EBV doesn't cause Hashimoto's, researchers continue to study whether it may play a role in triggering or influencing autoimmune disease in certain people. I explain what we know, what we don't know yet, and why supporting your immune system may be more important than searching for a magic cure.

We'll also talk about why stress, burnout, blood sugar, sleep, and inflammation all matter when it comes to keeping your immune system resilient.

In this episode I discuss:

✨ What Epstein-Barr Virus actually is—and why nearly 95% of adults have been exposed

✨ Why EBV can remain dormant for life

✨ The possible connection between EBV and Hashimoto's

✨ Why researchers continue studying thyroid tissue and EBV

✨ The difference between correlation and causation

✨ Common signs of an EBV flare-up

✨ Why stress and burnout can influence immune function

✨ The role of sleep, nutrition, movement, and blood sugar regulation

✨ Supplements currently being discussed—including lysine, monolaurin, vitamin D, selenium, zinc, vitamin C, probiotics, omega-3s, and arginine

✨ Why no supplement replaces a healthy foundation

Healing rarely happens because of one supplement.

It happens through layers.

When we consistently support our bodies, we reduce the burden our immune system carries every single day.

Today's Messy Moment

Instead of asking,

"What supplement do I need?"

Ask yourself:

"What's one thing I can do this week that helps my immune system feel safe?"

Maybe it's going to bed earlier.

Maybe it's saying no.

Maybe it's taking a walk.

Small choices create messy momentum.

If this episode encouraged you, I'd love for you to leave a review and share it with someone navigating Hashimoto's, chronic illness, or autoimmune disease.

And as always...

Keep it Messy.

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We spend so much time talking about workouts, calories, macros, and motivation... but what if the hardest part of fitness isn't any of those things?

What if it's the conversation happening inside your own head?

In today's episode, I'm stepping a little outside my usual wellness lane to talk about fitness—but probably not in the way you're expecting. This isn't an episode about the perfect workout plan or how to lose ten pounds. It's about the stories we tell ourselves when we miss a workout, eat the cookie, gain the weight, or look in the mirror and decide we're somehow "less than."

Somewhere along the way, many of us stopped partnering with ourselves... and started abandoning ourselves.

We push harder when our bodies are begging for rest. We punish ourselves for being human. We compare our beginning to someone else's highlight reel. We convince ourselves that our worth is tied to a number on the scale or whether we were "good" this week.

That's not wellness.

Today we're unpacking the quiet ways self-abandonment sneaks into our fitness journey and how we can begin replacing shame with self-awareness, compassion, and grace.

Because one workout doesn't define you.

One meal doesn't define you.

One bad week doesn't erase all the progress you've made.

The goal isn't perfection.

The goal is learning to stay with yourself—even on the messy days.

This week's Messy Moment is simple... but don't mistake simple for easy.

Give yourself permission to intentionally leave one thing undone today.

Then ask yourself:

Did you immediately feel guilty?

Did you use it as permission to abandon everything else?

Or did you recognize that you have the power to choose what truly matters?

Sometimes the healthiest thing we can do isn't checking another box.

Sometimes it's learning that our worth isn't attached to how much we accomplish.

If you've ever felt trapped in the cycle of guilt, comparison, or feeling like you're constantly starting over... this episode is for you.

Remember...

The strongest thing you can build isn't your body.

It's your relationship with yourself.

💙 Keep it Messy.

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Season 3 is almost over, and honestly, I found myself reflecting on how much this podcast has changed.

What started as a place for me to process my own journey with Type 1 diabetes, Hashimoto's, and surviving a heart attack has become something so much bigger. It's become a community where messy stories aren't hidden—they're celebrated. Because every single one of us has a story that has shaped us.

In this episode of Everything's Messy Podcast, I share why this upcoming season feels different, why my heart is so invested in helping women navigate burnout, and why I believe we've been taught that rest is something we have to earn.

Spoiler alert...

We don't.

I also dive into something that completely stopped me in my tracks while researching Hashimoto's disease—the possible connections between toxins, trauma, stored emotions, blood sugar imbalances, mold exposure, and thyroid dysfunction.

While I'm not a doctor, I love unpacking complicated wellness topics in a way that actually makes sense. Together we'll explore why our bodies may remember things long after our minds try to move on, why unresolved stress can impact our health, and why sitting in the "mess" isn't weakness...it's healing.

We also talk about:

• Why burnout isn't a badge of honor
• Why women deserve permission to rest without guilt
• My upcoming Healing Within: Permission to Pause event and why it's so personal to me
• The connection between Hashimoto's and stored emotions
• How mold, toxins, fragrances, viruses, and blood sugar may impact thyroid health
• Why I believe women need different conversations around wellness than we've historically received
• Why my 3M Method—Mess, Mindset, Momentum—continues to be the foundation of healing

Whether you're navigating chronic illness, burnout, autoimmune disease, or simply carrying emotions you've never had the chance to process, I hope this episode reminds you that you're never walking through the mess alone.

Your messy moment this week?

Your messy moment this week: You don't have to earn your rest. Rest isn't a reward for productivity—it's a requirement for healing. Give yourself permission before your body takes it for you.

Keep it messy

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On this episode of Everything's Messy Podcast

Housekeeping first: We spend so much of our lives believing we have to earn rest. That slowing down is lazy. That taking a break means we're falling behind.
I don't believe that anymore.
That's exactly why Jessica Carlson and I created Healing Within: Permission to Pause.
On September 12th, we're gathering together—in person and virtually—for a soft, intentional evening designed to help you step out of survival mode. I'll be walking you through my 3M System: Mess, Mindset, and Momentum, while Jessica guides us through gentle movement to reconnect with our bodies in a way that feels safe, calming, and restorative.
This isn't about fixing yourself.
It's about giving yourself permission to simply be.
If that speaks to you, I'd love to have you join us.
You can find all of the details and ticket information through the Linktree on my Instagram, @EverythingsMessyWellness.

Now for the show notes: If you've ever wondered why you're constantly hungry, why the scale won't budge despite doing "everything right," or why weight loss feels so much harder than it should, this episode is for you.
Today I'm breaking down one of the most overlooked hormones in wellness: leptin.
Often called the "satiety hormone," leptin is responsible for telling your brain when you've had enough to eat. But what happens when your brain stops hearing that message? That's where leptin resistance comes in—and it may be one of the missing pieces behind constant hunger, stubborn weight gain, inflammation, and metabolic dysfunction.
In this episode, I explain what leptin is, how it's supposed to work, and why so many people—especially women—may struggle with leptin resistance without even realizing it.
We'll talk about the symptoms to look for, including constant cravings, never feeling satisfied after meals, low energy, brain fog, poor sleep, and why insulin resistance, chronic stress, inflammation, and even burnout all play a role.
I'll also share practical ways to begin improving leptin sensitivity through nutrition, protein intake, sleep, movement, stress management, and the supplements that may help support your overall metabolic health.
One of the biggest takeaways? This isn't about a lack of willpower. Your body isn't trying to sabotage you. Sometimes the communication between your brain and your body simply becomes...messy.
When we understand the science, we can stop blaming ourselves and start supporting our bodies in the way they were designed.
Because healing doesn't begin with shame—it begins with understanding.
As always, remember: strength isn't found despite the mess...it's found through it.
In this episode we discuss:
• What leptin actually does
• The difference between leptin and ghrelin
• Signs and symptoms of leptin resistance
• Why women may experience leptin resistance differently
• The connection between inflammation, cortisol, insulin, and leptin
• Supplements that may support metabolic health
• Practical lifestyle changes that can improve leptin sensitivity
• Why weight loss isn't always about eating less

If this episode helped you understand your body a little better, I'd love for you to subscribe, leave a review, and share it with someone who needs this reminder: it's not always about willpower—sometimes it's about biology.

Keep it Messy!

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In this episode of Everything's Messy Podcast, I sit down for a great conversation with Tim Stevenson. A multifaceted dancer and choreographer. We discuss Tim's journey from being a jock to a successful dancer, the importance of discipline over motivation, the role of mentors in personal growth, and the challenges of navigating toxic relationships in the entertainment industry.

Tim shares insights on setting boundaries and the impact of narcissism in the industry, emphasizing the need for continuous learning and self-awareness. In this engaging conversation, Tim and I explore a variety of topics, the power of positive reinforcement, and the significance of a growth mindset in embracing failure.

We discuss the influence of our social circles, the challenges of imposter syndrome, and the unique stories shared through podcasting. One thing we both agree on is the desire for human connection and related to people of all walks of life. One thing I know to be true, each of us has a unique “messy” story and we are driven to human connection now more than ever.

You don't want to miss this episode!

Keep it Messy!

Connect with Tim:

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

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

Website: www.moatinc.com

YouTube: https://www.youtube.com/@MOATINC

Threads: https://www.threads.com/@timstevensonofficial?igshid=NTc4MTIwNjQ2YQ==

LinkedIn: https://www.linkedin.com/in/tim-stevenson-b39b101/

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On this episode of Everything's Messy Podcast, I’m diving headfirst into one of the messiest conversations in wellness: women's health.

I go on a journey of what I find to be a typical women’s health path. Starting in the younger years with irregular monthly periods and acne to pregnancy years, postpartum and inevitably perimenopause/menopause.

Each phase is unique and requires different nutrition and care. As the typical medical conventional way starts with being prescribed birth control, to navigating infertility and prescribed heavy synthetic hormones, postpartum struggles prescribed with more birth control and maybe an anti-depressant, and eventually perimenopause/menopause being prescribed extreme hormones and more, many women find themselves moving from one prescription to the next while never really getting answers about why their bodies are struggling in the first place.

In this episode, I explore why self-advocacy matters so much, why nutrition and lifestyle often get overlooked in conventional healthcare conversations, and why so many women feel unheard, dismissed, or even gaslit when seeking help.

We talk about:

✨ The impact hormonal birth control can have on nutrient levels and natural hormone production

✨ Why understanding your body is one of the most powerful forms of self-care

✨ The lack of nutrition education in traditional medical training

✨ Perimenopause, menopause, and the need for more holistic conversations around women's health

✨ Why asking questions is not being difficult—it's being informed

As always, this episode isn't about fear. It's about curiosity. It's about empowering yourself with information and remembering that nobody will ever care more about your health than you do.

If you've ever felt dismissed, frustrated, confused, or simply exhausted trying to navigate your health journey, this conversation is for you.

The mess isn't the problem.

Sometimes the mess is where the answers begin.

🎙️ Listen now and join me as we question, learn, and advocate together.

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Today I'm flying solo, and we're diving into a topic that might not sound exciting at first—but trust me, it affects nearly everything happening inside your body: your liver.

Most of us don't think much about our liver unless something goes wrong. But what if fatigue, brain fog, hormone imbalances, blood sugar struggles, digestive issues, or even non-alcoholic fatty liver disease were signs that this incredible organ is asking for a little support?

In this episode, I explore the surprising role the liver plays in our overall wellness and why modern life may be putting more stress on it than ever before. We talk about processed foods, seed oils, stress, poor sleep, environmental toxins, hormone balance, digestion, and how all of these factors can impact liver function.

I also break down the difference between folate and folic acid, discuss why methylation matters, and explain how simple lifestyle shifts may help support the body's natural healing processes.

Most importantly, I remind you that wellness doesn't have to be complicated. Sometimes it comes back to the basics: real food, movement, rest, mindset, and consistency.

As always, the goal isn't perfection. It's learning to work with your body instead of against it.

In this episode, I discuss:

✨ Why the liver performs more than 500 functions in the body
✨ Non-alcoholic fatty liver disease and possible contributors
✨ Processed foods, seed oils, and environmental toxin exposure
✨ Folate vs. folic acid and why the distinction matters
✨ Methylation, MTHFR, and liver support
✨ Stress, sleep, digestion, and hormone balance
✨ Foods that may support liver health
✨ Why consistency matters more than perfection
✨ Finding strength through the messy process of healing

Because healing isn't about doing everything perfectly.

It's about taking one messy step at a time.

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There’s a reason I named this podcast Everything’s Messy—because life rarely goes according to plan. In this episode, I sit down with Courtney Townley, wellness coach, fellow podcaster, and author of The Consistency Code, for a powerful conversation about what it really means to create lasting change.

For over 30 years, Courtney has helped women navigate their health journeys, but her own experience with motherhood completely transformed the way she viewed wellness. After becoming a mom, she found herself struggling with identity, self-worth, and the realization that health isn’t about chasing perfection—it’s about learning how to lead yourself through life's inevitable challenges.

Together, we unpack the idea of self-leadership, why so many women lose trust in themselves, and how our obsession with outcomes often keeps us stuck. Courtney shares why consistency has less to do with discipline and more to do with building a relationship with yourself that can withstand the messy seasons of life.

We also dive into why health is so much more than a number on a scale, a clothing size, or a fitness goal. True wellness includes your mental, emotional, and relational health—and learning to honor all of those pieces may be the most important work we ever do.

If you've ever felt like you're failing because life got messy, this episode is your reminder that the mess isn't the problem—it's often where the greatest growth happens.

So grab your coffee, lace up your walking shoes, or settle in for a few minutes of reflection as we explore what it means to trust yourself, embrace the process, and find strength through the mess.

Keep it messy. 💙

Connect with Courtney Townley:

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

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

Website: https://graceandgrit.com/

YouTube: https://www.youtube.com/@gracegritllc

Author of The Consistency Code

Connect with Me:
Website: www.everythingsmessywellness.com
Instagram: @everythingsmessywellness
Podcast: Everything's Messy Podcast