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PODCAST

Hopeful and Wholesome: Wellness, Nutrition, Inner Healing and Self-Improvement for High Achieving Women and Entrepreneurs

Tangible tips, actionable steps, and expert insights for health, wellness, mindset and self-improvement for high-achieving women, including entrepreneurs and business owners! Host Hope Pedraza, a Functional Diagnostic Nutrition Practitioner, Certified Holistic Nutritionist, Reiki Practitioner, Human Design Guide, and multi-certified fitness expert, brings you weekly episodes to transform your mind, body, and soul and help you navigate the life of a high-achieving woman who wants her physical energy

health & fitness alternative health

All Episodes

25:33

Chronobiology: Aligning your lifestyle with your...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2025/01/30

Send us a textDo you ever feel like your energy crashes at the worst times, no matter how much coffee you drink? Or like your body is working against your schedule rather than with it? You’re not alone—your body follows natural rhythms, and when you align your lifestyle with them, you unlock better energy, focus, and hormonal balance.In this episode, we’re diving into chronobiology—the science of your body’s internal clocks—and how syncing your daily habits with your circadian rhyth...

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34:49

Restoring Gut Health to Prevent Disease with Martha...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2025/01/28

Send us a textMartha is a pioneering force in microbiome research, on a deeply personal mission to revolutionize how we approach health, gut science, and chronic diseases.After her husband was diagnosed with Parkinson’s in 2002, Martha taught herself chemistry, physics, microbiology, and genetics to understand the world of the microbiome and how whole-body wellness is tied to a healthy gut. She founded The BioCollective, a microbiome research company, and BiotiQuest, a probiotic brand designe...

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38:59

The Ultimate Guides to Binders: Detox Smarter not Harder

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2025/01/24

Send us a textAre binders the missing piece in your health and detox routine? In this episode of Hopeful and Wholesome, we’re diving deep into the world of binders: what they are, how they work, and why they’re essential for detoxing toxins, heavy metals, and more. Learn about the most common binders like activated charcoal, bentonite clay, chlorella, zeolite, humic and fulvic acid, and modified citrus pectin.I’ll share when and how to take each binder, the benefits they offer, and best ...

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38:57

Why Kegels Aren't Enough: Understanding Pelvic Floor...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2025/01/21

Send us a textChloe is a mom of two, and a certified GGS Certified Pregnancy & Postpartum Fitness specialist, PCES Pregnancy & Postpartum corrective exercise specialist, GGS womens's fitness specialist, and ACE certified personal trainer with over a decade of coaching experience. She helps women feel empowered in their bodies in every stage of motherhood.As a former professional dancer, she deeply understands the complicated relationship we can have in our bodies as women.After becomi...

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47:58

Growing in Love: Building Deeper Relationships...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2025/01/13

Send us a textAlex & Hannes are relationship coaches, working with couples and individuals to improve their communication, understand each other better, deepen their connection to not only have fallen in love but grow in love! Alex has her master’s in counseling and has been in coaching space for over 9 years, working with over 700 clients. Hannes is an engineer by trade and provides a man’s perspective into personal growth and the dynamic of the relationship. They have transformed their ...

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35:18

How Oral Health and Airway Issues Impact Whole-Body...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/31

Send us a textIn this episode, we dive into the powerful connection between oral health, airway health, and overall wellness with Dr. Hilary Fritsch, a leading airway and biological dentist. As the founder of Western Sleep Solutions and Saddle Peak Dental, Dr. Fritsch specializes in integrating oral health with whole-body health to address chronic conditions like sleep apnea, TMJ disorders, and migraines.Dr. Fritsch shares her personal journey overcoming childhood sleep apnea and an autoimmun...

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20:43

Creating a Life You Love: Aligning Your Values and...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/29

Send us a textReady to create a life that feels aligned, fulfilling, and joyful in 2025? In this episode of Hopeful and Wholesome, we’ll dive into the powerful process of aligning your core values with your daily actions to create a life you love.You’ll learn:•How to identify your core values and passions.•Simple steps to align your actions with your bigger life vision.•Tips for long-term fulfillment, joy, and staying connected to your purpose.Whether you’re aiming to set new goals for the ye...

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18:12

How to Embrace Change and Let Go of Resistance in...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/28

Send us a textStart 2025 with confidence and grace by learning how to embrace change and release resistance! In this transformative episode of Hopeful and Wholesome, we’re diving into why change feels hard and how to make it easier.You’ll discover:•The neuroscience behind change and why your brain resists it.•Simple practices to reframe uncertainty and approach change with a positive mindset.•Tangible tools for navigating major life transitions with clarity and ease.Whether you’re setting new...

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16:29

Relationships and Energy: How to Maintain Connection...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/27

Send us a textStart 2025 with healthy, balanced relationships that energize you! In this episode of Hopeful and Wholesome, we’re diving into how your relationships impact your energy and what you can do to protect it while staying connected to the people you care about.You’ll learn:•How relationships affect your energetic body and overall wellness.•Communication strategies to set healthy boundaries with ease.•Simple, actionable practices to recharge after emotionally draining interactions.If ...

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28:12

Energy Healing Basics: Clear Blocks and Align Your...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/24

Send us a textStart 2025 with clarity and alignment! In this episode of Hopeful and Wholesome, we’re diving into the basics of energy healing and how it can help you release old energy, clear blocks, and set the stage for a balanced, thriving year.Learn simple, actionable techniques to:•Remove stagnant energy and feel lighter.•Align your chakras using practical tools and at-home practices.•Set energetic boundaries and intentions for a harmonious new year.Whether you’re new to energy healing o...

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23:49

Rewire Your Mind for the New Year: 3 Limiting Beliefs...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/23

Send us a textIs your mindset holding you back from achieving your goals this year? In this New Year’s edition of Hopeful and Wholesome, we’re diving deep into the 3 most common limiting beliefs that sabotage growth and how to overcome them.Learn how to identify these mental roadblocks, use EFT (Emotional Freedom Technique) to reprogram your mind, and embrace a guided practice to shift your perspective and set yourself up for success in 2024.This episode is packed with actionable tips to help...

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15:48

Digital Detox 101: Break Free from Screen Overload-...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/22

Send us a textFeeling overwhelmed by screens? In this episode of Hopeful and Wholesome, we explore how screen time impacts your mental health, productivity, and overall well-being—and how a digital detox can help. Discover practical steps to reduce screen overload, set boundaries around technology, and create healthier habits for the new year.You’ll learn:•The connection between excessive screen time and anxiety, stress, and burnout.•Simple tips to track and limit your screen time.•How to est...

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27:25

Energetic Boundaries: How to Protect Your Energy and...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/21

Send us a textEver felt drained, overwhelmed, or emotionally overextended? In this episode of Hopeful and Wholesome, we’re diving into the importance of energetic boundaries and how they can transform your life. You’ll learn what energetic boundaries are, why they matter, and how to create and maintain them to protect your energy and thrive in all areas of your life.In this episode, you’ll discover:• The signs of poor energetic boundaries and how to recognize energy drains.• Simple, acti...

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27:45

Hidden Toxins in Your Kitchen: What to Replace for...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/20

Send us a textIs your kitchen secretly sabotaging your health? In this episode of Hopeful and Wholesome, host I'm uncovering the hidden toxins lurking in your cookware, utensils, and food packaging—and how they could be affecting your hormones, digestion, and overall wellbeing.You’ll learn:•The common kitchen items that may be exposing you to harmful chemicals like BPA, aluminum, and PFOA.•Simple, affordable swaps to create a toxin-free kitchen.•The potential dangers of these toxins and how t...

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23:51

How to Create a Simple Meal Plan That Supports Your...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/19

Send us a textStruggling to stay on track with your health goals? Meal planning doesn’t have to be overwhelming or time-consuming! In this episode of Hopeful and Wholesome, host I'm sharing a step-by-step guide to creating a simple, personalized meal plan that fits seamlessly into your busy life (and something simple you can implement in the new year!).Learn how to design meals tailored to your health goals, balance macronutrients for energy and focus, and make meal prep easy with quick tips ...

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8:00

Clear the Energy, Align Your Intentions: A Holistic...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/18

Send us a textReady to start 2025 with clarity, intention, and aligned energy? I am SO excited to kickoff this 9 part mini series, “Aligned and Refined in 2025”! In this episode, I am breaking down the WHAT and WHY behind this mini series, and HOW I want YOU to use it to guide you into the new year. This series is going to guide you through the first steps of releasing old energy, creating space for growth, and setting a strong foundation for success. I am literally giving you...

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45:12

Reversing Insulin Resistance for Long-Term Weight...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/12

Send us a textDr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli, an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss and disease prevention.Highlights from this episode:Common signs and symptoms of insulin resistance Difference between insulin ...

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18:31

The Top 5 Nutrient Deficiencies Sabotaging Your...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/06

Send us a textFeeling constantly tired, foggy, or just not like yourself? You could be missing key nutrients your body needs to thrive. In this episode, I’m breaking down the top 5 nutrient deficiencies that might be draining your energy—and exactly how to fix them. Learn how magnesium, vitamin D, iron, B vitamins, and omega-3s impact your vitality, and discover simple steps to replenish your body so you can feel clear, energized, and unstoppable. Tune in for actionable tips, functional insig...

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52:30

Trauma, recovery, and reinventing the 12 steps with...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/12/04

Send us a textDr. Samantha Harte is a physical therapist, best-selling author, performing artist, podcast host, and sober mom of two. She has been featured on CBS and abc7 and in People magazine, US Weekly, In Touch, Time magazine and The New York Post for her expertise on the intersection of mind-body health and wellness. Her self help memoir, Breaking The Circuit: How to Rewire Your Mind for Hope, Resilience and Joy in the Face of Trauma, is a modern, trauma-informed take on the 12 steps of...

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29:14

DIY Cupping Therapy: Safe, Effective Practices for...

Hopeful and Wholesome: Wellness, Nutrition, Inner... ·

2024/11/21

Dr. Tom Ingegno, DACM, LAC, is the best-selling author of The Cupping Book: Unlocking the Secrets of Ancient Healing. Dr. Tom owns and operates Charm City Integrative Health, a multifaceted clinic NYT bestseller and futurist David Houle called the "Future of Medicine." His clinic provides a multidimensional approach to reducing inflammation, improving circulation, and regulating the immune system to help people thrive. In addition to nearly a quarter century of clinical experience, Dr. T...

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