Nourish Me: Integrated Wellness Conversations

EP 029 Beyond Resolutions: Your New Year Activation with Suzanne Madden Human Performance Coach

It’s the NEW YEAR! Time to clear the mental clutter, reset your energy, and intentionally step into what’s next.
In this episode, Suzanne and JoAnne dive deep into what it really takes to activate goals—not just set them. From human performance coaching and identity-based habits to accountability, visualization, and resilience, this conversation goes beyond vision boards and New Year’s resolutions.
Suzanne shares her journey from corporate leadership into human performance coaching and how training for a Spartan Race became a powerful metaphor for navigating life’s obstacles.
Together, they explore how small, consistent actions compound over time, why identity drives behavior, and how accountability can increase your chances of success up to 95%.
You’ll also hear about:
Why most goals fail—and how to activate them instead
Using physical challenges to fuel mental and emotional growth
The power of character strengths (VIA) and living in alignment
Building strong foundations that help you weather life’s setbacks
Why celebrating progress is essential for long-term success
Whether you’re resetting for the new year or simply feeling ready for your next evolution, this episode will help you gain clarity, momentum, and confidence to move forward with intention.
If you’re in the Chicagoland area, go a step further and
Join them for their JANUARY 10th Activation Event:
https://www.joannepavin.com/new-year-activation-workshop.html
Follow Suzanne Madden on Linked In at:
https://www.linkedin.com/in/suzannemadden
Follow JoAnne Pavin:
 
Linked In:https://www.linkedin.com/in/joannepavin/
 
Instagram:https://www.instagram.com/joanne.pavin/
 
Facebook:https://www.facebook.com/lamJoannepavin
 
YouTube:https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C
 
 

EP 028 Rooted in Wellness: Meredith Vieceli’s Journey from Burnout to Holistic Health Leader

In this episode, JoAnne welcomes Meredith Vieceli—Certified Holistic Health Coach, mom of two boys, entrepreneur, and athlete, for a powerful conversation on midlife wellness, hormonal clarity, and the simple habits that truly move the needle.
For over 15 years, Meredith has helped women build healthier minds and bodies one small step at a time. After leaving a lucrative but soul-draining corporate job, she followed her calling to support busy women in reclaiming their energy, improving their quality of life, and feeling genuinely well. Her background as a competitive endurance athlete—including completing Ironman Wisconsin and the Boston Marathon—gives her a deep understanding of performance, recovery, and the shifting needs of the female body. 
In our conversation, Meredith shares how her coaching has evolved to meet the needs of an underserved and often overwhelmed group: midlife women navigating hormonal changes, confusion, and misinformation. She discusses the importance of foundational habits—hydration, sunlight, morning protein, daily movement, and sleep hygiene—and how simple, science-backed routines can transform wellbeing without adding overwhelm.
We also revisit her entrepreneurial journey with the B Bar, a clean, low-glycemic endurance bar she created in 2012. Meredith opens up about the challenges of scaling, the tension between growth and quality, and her decision to discontinue the product to maintain integrity. The experience became a self-taught masterclass in product development, manufacturing, and brand stewardship.
Meredith’s coaching philosophy centers on personalization, helping women tune into their bodies, trust their intuition, and create sustainable habits.
This episode is rich with wisdom, practical takeaways, and heartfelt conversation—perfect for any woman seeking balance, clarity, and nourishment in the midst of a busy life.
Follow Meredith:
Instagram @wildberrywellness
Facebook @wildberrywellness
For more updates on Winter Wellness Lab join here: https://joannepavin.myflodesk.com/winterwellnesslab
To Join the New Year’s 20250 Vision Activation click here:
https://joannepavin.myflodesk.com/newyearsactivationevent
Follow JoAnne Pavin:
Linked In:https://www.linkedin.com/in/joannepavin/
Instagram:https://www.instagram.com/joanne.pavin/
Facebook:https://www.facebook.com/lamJoannepavin
YouTube:https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C
 
 
 

Ep 027 Slowing Down the Thanksgiving Meal: Your Guide to Wellness and Presence This Holiday Season

In this Thanksgiving-week episode, JoAnne Pavin shares a grounded, soulful strategy for navigating the holidays with more ease, presence, and nourishment. Drawing on her integrative wellness background and seven years of teaching The Meal, she offers practical tools to transform holiday eating, hosting, and connection.
You’ll learn how to use breath to reduce stress, support digestion, and shift from perfection to presence. JoAnne explains why movement before big meals matters, how to avoid overeating without restriction, and why filling your plate with veggies first is always a win. She also guides listeners in turning meals into five-sense rituals that deepen connection, creativity, and emotional nourishment.
Discover simple behavioral shifts—like putting your fork down between bites, limiting water during meals, alternating alcohol with water, and using smaller plates—that make a big difference in how you feel through the season.
Whether you’re hosting or attending, JoAnne shares mindset tools to reduce overwhelm, create calm, and bring more joy to the table. From managing family dynamics with breath to prepping the night before, these strategies help you glide through the holidays with intention and ease.
Plus, download JoAnne’s new Breathwork Guide,
https://joannepavin.myflodesk.com/breathworkguide
register for upcoming Monday Meditations through December when you subscribe to JoAnne’s Substack https://substack.com/@joannepavin
and get on the waitlist for the Winter Wellness Lab designed to elevate your wellbeing into 2026.
https://joannepavin.myflodesk.com/winterwellnesslab
https://www.joannepavin.com/events-and-classes.html
This episode is your roadmap to staying grounded, nourished, and connected all season long.
 
Follow JoAnne Pavin:
Linked In:https://www.linkedin.com/in/joannepavin/
Instagram:https://www.instagram.com/joanne.pavin/
Facebook:https://www.facebook.com/lamJoannepavin
YouTube:https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C

EP 026 My Big Summer Pause: A Journey Back to Energy & Clarity

After two years of nonstop events, podcasting and running her business, JoAnne Pavin hit a much needed pause — facing burnout and stress adaptation syndrome, where the body runs on stress hormones and forgets how to rest.
In this deeply personal relaunch episode, JoAnne shares how she used her 4M Method — Movement, Meals, Meditation, Mindset — to reset her nervous system, restore energy, and reclaim mental clarity.
🏊‍♀️ Movement – Returned to competitive training for the first time since 2010, swimming and preparing for a local aquathon, culminating in a successful open-water swim on July 20th.🥗 Meals – Shifted to whole foods, boosted hydration, reduced caffeine, and fueled workouts with balanced breakfasts.🧘‍♀️ Meditation – Added restorative breaks and hand-positioning techniques for midday calm.💡 Mindset – Gained clarity and focus by setting and achieving a physical goal.
The result? A stronger body, calmer mind, and creative energy that outperformed her old hustle habits.
JoAnne also announces two exciting ways listeners can join her in living beyond burnout:
Fall Nourish Reset Challenge – Kicking off early September to help reset your nervous system. https://joannepavin.myflodesk.com/fallnourishreset
 
JOIN JoAnne for Be Well, Be Nourished – An October 9th seasonal wellness event in Chicagoland benefiting Girls on the Run. https://www.pinwheel.us/RegistrationInfo/Event/F4VC6ZB5UPWY5N6 
Follow JoAnne Pavin:
Linked In:https://www.linkedin.com/in/joannepavin/
Instagram:https://www.instagram.com/joanne.pavin/
Facebook:https://www.facebook.com/lamJoannepavin
YouTube:https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C
 
Substack:
https://substack.com/@joannepavin
 
 

EP 25 The Warmth of Wellness: Sauna Culture and Contrast Therapy with Gloria Nash

In this Podcast episode JoAnne Pavin interviews Gloria Nash, founder of Homestead Saunas, who shares her journey from wellness enthusiast to sauna expert. JoAnne highlights her passion for thermal therapy and its health benefits. Recorded inside a sauna, Gloria discusses the transformative effects of sauna use and contrast therapy, detailing their ability to improve health and wellness. She emphasizes the cultural and community aspects of saunas, creating an alcohol-free space that fosters genuine connections while incorporating herbalism into her practices.
The episode covers the therapeutic offerings at Homestead Saunas, including unique Ukrainian bath rituals and various massage therapies, as well as insights into sauna design features that enhance the user experience. Gloria also outlines upcoming events and workshops, inviting listeners to explore the holistic benefits of sauna culture and its potential for personal rejuvenation.
Check out Video cast of this episode at: https://youtu.be/pBiILv2tt3g?si=fCDrFF6tcNT1tfBG
Follow Gloria Nash:
Instagram:
https://www.instagram.com/homesteadsaunas
@homesteadsaunas 
Sauna Synergy:
https://www.instagram.com/saunasynergy
@saunasynergy
Interview conducted inside a sauna with Gloria Nash, founder of Homestead Saunas
Gloria's background in wellness began as a teenager with an independent study on bioengineered food vs. organic food
Gloria discovered her love for saunas as a child and later became a regular at King Spa, a Korean bathhouse in Niles, Illinois
King Spa features different rooms with various healing properties, including very hot rooms
Contrast therapy defined as moving between temperature extremes (hot sauna to cold water/snow)
Gloria started Homestead Saunas as the trend of thermal therapy was gaining popularity
🧠 Health Benefits of Sauna and Contrast Therapy 
Moving from hot to cold environments increases human growth hormone production
Benefits include improved collagen production and immune system function
Contraindications include high blood pressure and pre-existing heart conditions
Regular sauna use can help prevent heart disease and cardiovascular risks
A 20-minute sauna session provides cardiovascular benefits similar to a workout
Thermal/bath culture spans across different cultures worldwide using elemental forces (fire, water) for transformation
The 'sauna bro' trend focuses on extreme biohacking rather than the holistic transformational process
🌿 Community and Cultural Aspects 
Homestead Saunas created as an alcohol-free community space in Wisconsin
Alternative to drinking culture that promotes authentic connection and vulnerability
The sauna experience engages all five senses and connects people with nature
Gloria incorporates herbalism into sauna practices through botanical sauna brooms (venik/vihta)
Different plants used include birch (most common), oak (more masculine), and linden
The sauna serves as a 'womb space' where women can emerge renewed and rejuvenated
Sauna helps bring people back to homeostasis and supports the body's natural healing
🧖‍♀️ Therapeutic Practices at Homestead Saunas 
Ukrainian bath ritual is a transformational process using intention to release and grow
Various wooden massage tools used for lymphatic drainage and bodywork
Sensorial experiences in sauna can include dizziness if staying beyond personal threshold
Importance of listening to one's body and developing internal wisdom
Sauna experiences reconnect people with nature through 'vitamin Earth'
Temperature ranges from 60°C (140°F) for therapies to 70-80°C (approx. 170°F) for regular sauna
30-degree temperature difference between top and lower benches allows for comfort options
🌊 Therapeutic Offerings and Future Plans 
Ukrainian bath therapy is 'the ultimate five sense experience' with cleansing elements
Includes use of salt, honey, citrus, herbs, and cold water for transformation
The sauna designed with cedar for natural aroma and properties
Two bench heights to allow temperature variation
Homestead offers additional services: massage therapy, cranial sacral therapy, Mayan abdominal massage
Simpler options like salt scrubs available for those who don't want full ritual process
Upcoming event: Sauna Synergy on April 11-12 at Kettle Marine Ranch in Eagle, Wisconsin
🏗️ Sauna Design and Future Events 
Gloria and her husband built their mobile sauna during the COVID pandemic
Key design elements include cedar wood, two bench heights, and the Hum stove from Estonia
The wood-burning stove provides elemental fire connection versus electric heaters
Tour of the sauna showing changing area, wooden tools, and botanical brooms
Barrel saunas discussed as alternative design with pros and cons
Homestead Saunas will be at several events: Midwest Women's Herbal Conference (May) and Mycelium Mysteries (September)
 
Website: homesteadsaunas.com and Instagram: @HomesteadSaunas

EP 24 From Pain to Power: How Sharon Waldecki Reclaimed Health with Whole Foods and Clean Eating

Join me in the empowering Pain to Power episode where we unravel the powerful story of Sharon Waldecki—a retiree turned passionate health researcher. In this enlightening podcast, Sharon shares her compelling journey from being nearly wheelchair-bound due to polymyalgia rheumatica (PMR) to thriving through the transformative power of nutrition and holistic living.
 
Explore how Sharon identified critical health triggers, embraced nutrient-dense foods like bone broth and fermented delicacies, and eliminated processed foods to restore her vitality. With insights gained from thought leaders such as Dr. Josh Axe, Sharon delves into the limitations of conventional steroid treatments and champions a holistic approach to healing.
 
Through research and ongoing learning, including coursework from Dr. Josh Axe, Sharon aims to assist others on their health journeys, contemplating future endeavors in health coaching and promoting toxin-free living environments. She emphasized the importance of a holistic approach to health that addresses root causes rather than merely alleviating symptoms, and shared her daily practices for nourishment and wellness. 
 
Follow Sharon Waldecki:
https://www.instagram.com/sharonwaldecki/
@sharonwaldecki
Join JoAnne's Newsletter and Receive a Free Meal Prepping Guide!
https://joannepavin.myflodesk.com/mealpreppingguide
 
Follow JoAnne Pavin:
Linked In:
https://www.linkedin.com/in/joannepavin/
Instagram:
https://www.instagram.com/joanne.pavin/
Facebook:
https://www.facebook.com/lamJoannepavin
YouTube:
https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C
 
 
 

EP 23 Reset & Thrive: A Holistic Clean Eating Overview with JoAnne Pavin

Join JoAnne Pavin in the Reset & Thrive: Holistic Clean Eating Overview" as she guides you through the transformative "Clean Eating Challenge." Discover the essential principles of clean eating, especially important after holiday indulgences, and learn the art of eliminating processed foods for a healthier lifestyle. In this comprehensive overview, JoAnne reveals the framework for the engaging four-week challenge, designed to empower you with knowledge about food labels and the importance of eliminating harmful additives.
Dive into the interconnected world of digestion and the gut-brain axis, unlocking the secrets of intuitive eating. Joanne provides invaluable tips for meal planning and preparation, enhancing your understanding of how our thoughts influence digestion and overall well-being. Embrace the joy of eating 'live foods' while fostering new habits to improve health and vitality.
This episode urges you to embark on a journey towards mindful eating and a revitalized approach to food choices. Packed with actionable insights, you'll be inspired to analyze your pantry, practice intuitive eating, and explore therapeutic alternatives to everyday beverages. Join us and redefine your path to health and enthusiasm with the support of a vibrant community and expert guidance. Ready to reset and embrace a new way of living? Tune in and thrive in ‘25!
Sign up for Clean Eating Challenge: https://www.joannepavin.com/clean-eating-winter-challenge.html
Follow JoAnne Pavin:Linked In:https://www.linkedin.com/in/joannepavin/
Instagram:https://www.instagram.com/joanne.pavin/
Facebook:https://www.facebook.com/lamjoannepavin
YouTube:https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C
Join JoAnne's Newsletter here: https://www.joannepavin.com/newsletter.html
 
 

EP 22 Transformative Travels with Kaleigh McAndrews: Global Exploration of Culture, Consciousness, and Wellness with Kook’s Wild Ride

Join JoAnne Pavin in this inspiring episode as she dives into the adventurous world of Kaleigh McAndrews, the founder of Kooks Wild Ride international travel company. She highlights how stepping outside of our comfort zones and embracing diverse cultures can lead to personal growth and transformation.
As a travel enthusiast who has explored over 35 countries, Kaleigh offers insights into the wellness-focused retreats her company hosts, combining nature, adventure, and mindfulness. Listen in as she discusses the importance of expanding your comfort zone, particularly in India, and explains how her group trips offer a structured, supportive environment for travelers.
Kaleigh also reveals exciting future destinations for her retreats, including trips to South Africa and Peru, while providing valuable travel tips and advice to enhance your journey. Discover how travel can elevate health and consciousness, turning each journey into a truly transformative experience.
Don't miss this episode packed with travel stories, wellness insights, and motivation to embark on your own "wild ride." Follow Kaleigh on Instagram @kookswildride and explore her website for more travel tips and updates.
 
Follow Kaleigh here:
Website:
https://kookswildride.com/
Instagram:
https://www.instagram.com/kookswildride/
 
Facebook:
Follow JoAnne Pavin:
Linked In:
https://www.linkedin.com/in/joannepavin/
Instagram:
https://www.instagram.com/joanne.pavin/
Facebook:
https://www.facebook.com/lamjoannepavin
YouTube:
https://youtube.com/@joannepavin?si=HA2a7ySsYKwWMw4C
Join JoAnne's Newsletter here: https://www.joannepavin.com/newsletter.html