Join Debbie as she shares her personal journey with creatine supplementation and reveals the surprising cognitive benefits she's experienced beyond traditional muscle recovery. In this candid episode, she opens up about using manifestation techniques and self-imaging practices to support her 37-day nicotine-free journey and overall health transformation.

Discover practical strategies for lowering inflammation through diet and lifestyle, learn why the words you speak about your health matter more than you think, and get a step-by-step introduction to self-authoring—a powerful technique for breaking old patterns and creating lasting change.

Key Takeaways

1. Creatine research is evolving—cognitive benefits may require higher doses than traditionally recommended for muscle recovery
2. Inflammation can be reduced quickly through dietary changes (24-48 hours)
3. The language you use about your health actively shapes your healing journey
4. Self-authoring creates a detailed blueprint of who you need to become to achieve your goals
5. Auto-suggestion (reading/listening to your self-image script daily) is the key to reprogramming habits
6. Breaking lifelong patterns requires brutal honesty, not just awareness

Mentioned Tools & Techniques

• Self-imaging/self-authoring scripts
• Auto-suggestion practice
• ChatGPT for creating self-image scripts
• Gratitude practices
• Energy work, body work, breath work
• Eckhart Tolle's teachings on surrender and present moment awareness
• Bob Proctor's programs on manifestation

Resources Mentioned

• Instagram: @urbaclinic (skin tips, nutrition, supplements)
• Instagram: @debbiemulhall (mindset and inspirational content)
• Protein Works (creatine brand)
• Femfuels (vegan protein powder)

Coming Next Episode

A conversation with a yoga teacher about relationship with your body—a powerful story of lived experience that will inspire you to reimagine your own body relationship.

Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/

Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr

Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder

Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome

Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome

Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3

gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

Summary:

In this deeply personal episode, Debbie opens up about her years-long journey studying manifestation, universal laws, and consciousness work. She breaks down manifestation from multiple perspectives - neuroscience, quantum mechanics, energetics, and spirituality - making it accessible whether you're skeptical or already a believer. Debbie shares how these tools literally changed her life, the difference between victim consciousness and empowered thinking, and why heart-centered manifestation is more powerful than mind-based techniques. She also discusses her transformative experience at a recent Matt Cook event and why she believes everyone has the power to change their circumstances.

Takeaways:

• Manifestation works whether you understand the "how" or not - universal laws are always operating
• The first step is believing you have the power to change your circumstances
• Victim consciousness keeps you powerless; empowered thinking creates possibilities
• There are multiple valid explanations for manifestation: neuroscience, quantum physics, energetics
• Heart-centered manifestation is more powerful than mind-based techniques
• It takes time and consistent work - there are no quick fixes
• You can access this knowledge for free through books, podcasts, and newsletters
• Your energy levels affect your manifestation ability - health and vitality matter
• Sometimes you manifest the "wrong" things and need to course-correct
• Being around other growth-minded people amplifies your own expansion
• The work is ongoing - we're always expanding and evolving

00:00 Introduction to Manifestation
02:18 The Power of Belief and Mindset
05:12 Understanding Universal Laws
07:49 Victim Consciousness vs. Empowerment
10:35 The Role of Intent in Manifestation
12:56 Heart-Centered Manifestation Techniques
15:30 Insights from Recent Events
18:12 The Journey of Self-Discovery
19:58 Practical Steps to Manifestation
22:59 Conclusion and Call to Action
29:48 lifestyle-intro-low-short.wav

Keywords:

manifestation, universal laws, victim consciousness, mindset work, quantum mechanics, neuroscience, heart-centered manifestation, spiritual growth, personal development, energetics, paradigm shift, subconscious reprogramming, Matt Cook, metaphysics

Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/

Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr

Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder

Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome

Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome

Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3

gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

In this episode of the Glowdown podcast, Debbie Mulhall engages in a heartfelt conversation with Emma Hanrahen about her recent diagnosis of skin cancer. They discuss the importance of skin health awareness, the signs to look for, and the emotional journey of dealing with such news. Emma shares her personal experience, emphasizing the need for early detection and regular skin checks, while also reflecting on her skincare practices. The conversation aims to raise awareness about skin cancer and encourage listeners to take proactive steps in caring for their skin.

Takeaways

Emma shares her shocking diagnosis of skin cancer.
The ABCDE rule is crucial for identifying skin issues.
Early detection of skin cancer is highly treatable.
Emma emphasizes the importance of regular skin checks.
Debbie reflects on her own past sun exposure and skin care practices.
The conversation highlights the need for awareness in the skincare community.
Emma's story serves as a reminder that anyone can be affected by skin cancer.
The importance of SPF and sun safety is reiterated throughout the discussion.
Listeners are encouraged to schedule annual skin exams.
The podcast aims to open communication about skin health and cancer awareness.

The Rose Clinic - https://roseclinic.ie

Emmas Instagram - https://www.instagram.com/myhomemystile/?hl=en

Chapters

00:00 Introduction to Emma's Journey
03:17 The Diagnosis: A Shocking Revelation
05:18 Processing the News
07:25 Understanding Skin Cancer
11:21 The Importance of Early Detection
15:45 Raising Awareness and Taking Action
20:27 Conclusion and Call to Action
21:37 Understanding Skin Cancer Warning Signs
24:48 The ABCDE Rule for Moles
27:33 The Importance of Early Detection and Self-Checks
29:23 lifestyle-intro-low-short.wav


skin cancer, melanoma, skin health, early detection, SPF, skin checks, awareness, skincare industry, health journey, personal stories

Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/

Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr

Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder

Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome

Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome

Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3

gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

Let's get real about what actually works. In this episode, Debbie shares the sometimes weird, always honest truth about her wellness experiments - from sleeping with tape on her mouth to plugging grounding sheets into wall outlets. After years of tracking HRV data and dealing with autoimmune flares, she breaks down which "biohacking" trends are worth your time and which lifestyle changes actually moved the needle on her health.

Key Topics Covered

Heart Rate Variability (HRV) 101

• What HRV measures and why it matters for your health
• How HRV indicates nervous system health and recovery
• Personal experience tracking HRV data over multiple years
• Why individual baselines matter more than comparison to others

The Stress-Health Connection

• How modern "busy" lifestyle equals chronic stress on the body
• Why your body can't differentiate between being chased by a bear and daily pressures
• The cumulative effect of work stress, emotional stress, and even intense exercise
• Personal insights on autoimmune flare-ups and stress correlation

Blood Sugar & Energy Management

• The surprising connection between sugar spikes and HRV drops
• Managing insulin resistance naturally through meal timing
• Why eating your largest meal at midday can transform digestion
• Breaking the cycle of sugar cravings and energy crashes

Sleep Optimization Strategies

• How poor sleep quality tanks HRV (and vice versa)
• Breaking dependency on sleep aids for better natural sleep
• The game-changing benefits of mouth taping for deeper sleep
• Creating evening routines that actually support recovery

Gut Health & The Vagus Nerve

• The physical connection between gut inflammation and brain health
• How digestive issues directly impact sleep and stress resilience
• Understanding the two-way street of the gut-brain connection
• Why "rest and digest" requires actual nervous system regulation

Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/

Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr

Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder

Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome

Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome

Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3

gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

Debbie continues her gut healing journey series, sharing practical protocols that helped her achieve remission from autoimmune/IBS symptoms after 6 months of severe health challenges. This episode focuses on simple breakfast changes that can make a massive difference in gut health, hormone balance, and overall wellbeing.

Supplements mentioned Linked in the show notes

The Foundation: Start with Breakfast

• Why the clinic approach begins with just changing one meal
• The psychology of small wins leading to bigger changes
• Making sustainable changes vs. overwhelming clients

Start with Breakfast Approach

• Begin with just one meal change for sustainable results
• Small wins psychology creates momentum for bigger changes

Superhero Breakfast: Eggs, Sauerkraut & Beans

• Organic eggs: Anti-inflammatory fats, choline for liver detox, B vitamins
• Sauerkraut: Live probiotics, digestive enzymes, microbial diversity
• Beans: Prebiotic fiber, slow-release carbs, feeds good gut bacteria
• Benefits: Hormone balance, blood sugar stability, gut flora support

Morning Gut Healing Shot

• 1 tsp Skin Integrate Biome Powder + 2 tsp milled flaxseed + warm water
• Addresses chronic constipation and provides fiber + probiotic

Gut Healing Smoothies

• Base: Vegan protein, frozen berries, L-glutamine, greens powder, flaxseed
• L-glutamine heals intestinal lining and seals leaky gut
• Keep low sugar, use as snack rather than breakfast replacement

Creatine Supplementation

• 5g daily for fatigue, brain health, PMS support, and muscle retention

Additional Healing Foods

• Homemade applesauce: High pectin for digestive support during flares
• Lemon & ginger water: Stimulates digestion, alkalizing, anti-inflammatory

Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/

Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr

Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder

Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome

Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome

Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3

gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

In this raw and honest episode, Debbie Mulhall continues her gut health journey by diving deep into the "Weed Phase" - the crucial first step in healing your gut microbiome. Drawing from her personal experience of overcoming severe autoimmune flares, IBS, and chronic health issues, Debbie shares the specific triggers she had to eliminate to begin her healing journey.

This episode is perfect for anyone struggling with gut issues, autoimmune conditions, chronic fatigue, or simply wanting to optimize their health. Debbie doesn't sugarcoat the process - she shares the difficult reality of making these changes while maintaining honesty about what worked and what didn't.

Please note: Debbie is not a medical professional and encourages working with qualified practitioners. This content is for educational purposes and sharing personal experience only.

Gut Health Triggers to Remove (The Weed Phase)

1. Inflammatory Foods

• Processed foods with chemicals, thickeners, and gums
• The ancestor approach: "What did our great-grandparents eat?"
• Gluten considerations for autoimmune conditions
• Dairy elimination and reintroduction protocol
• Personal experience with gluten and dairy elimination

2. Alcohol & Caffeine

• How alcohol flattens the microbiome
• Caffeine's impact on gut health
• Practical approach to reduction vs. elimination

3. Food Additives & Artificial Sweeteners

• Diet Coke, Coke Zero, and artificial sweeteners
• Protein powders with artificial ingredients
• Protein yogurts and carrageenan
• Switching to cleaner alternatives (Femme Fuels protein powder)

4. Medications & NSAIDs

• Unnecessary medication review
• Sleep aids and long-term dependency
• Laxative dependency
• NSAIDs (ibuprofen) and gut damage
• Antibiotics and their lasting impact
• Birth control pill effects on gut health

5. Stress & Poor Sleep

• The connection between stress, sleep, and gut health
• Promise of dedicated episodes on both topics

Recommended Books on Gut Health

1. "Supergut" by Dr. William Davis
2. "The Happy Gut" by Dr. Vincent Pedre
3. "Gut Smart Protocol" by Dr. Vincent Pedre and Lee Holmes
4. Dr.

Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/

Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr

Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder

Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome

Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome

Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3

gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

In this episode of the Glowdown podcast, Debbie Mulhall shares her personal journey with gut health, discussing her struggles with IBS, the impact of lifestyle choices on gut health, and the importance of nutrition and probiotics. She emphasizes the connection between gut health and various aspects of well-being, including mental health, immune function, and skin health. Debbie also outlines her healing journey, the steps she took to improve her gut health, and the significance of understanding the microbiome.

Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/

Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr

Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder

Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome

Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome

Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3

gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking