The holidays can be magical… and overwhelming. In this episode of Between Two White Coats, Dr. Michelle Plaster and Nurse Practitioner Amber Foster unpack practical, meaningful ways to stay well—mind, body, and soul—throughout the holiday season.

From the pressure of busy schedules to financial strain, emotional highs and lows, and endless festive obligations, the holidays can take a toll on your overall health. Dr. Plaster and Amber break down simple, realistic strategies to help you slow down, stay grounded, and protect your wellbeing in the midst of the holiday chaos.

You’ll learn how to:

✨ Create a “calm and cozy” holiday by reducing the frantic pace, embracing simplicity, and being intentional with your time.

✨ Set healthy boundaries—because every “yes” is a “no” to something else.

✨ Use digital detox moments to reconnect with your family (and yourself!).

✨ Build meaningful traditions through festive activities, family time, and shared experiences.

✨ Choose experiences over stuff and rethink gift-giving in a healthier, more memorable way.

✨ Stay financially well and avoid the January “spending hangover.”

✨ Support your physical health with balanced eating, movement, and seasonal activities.

✨ Practice gratitude to reshape your mindset and lift your emotional health.

✨ Serve others through volunteering—giving your time, not just your money.

The holidays don’t have to control you. With a little intentionality, you can shape the season into one that restores you, strengthens your relationships, and supports complete wellness.

Stay grateful, stay grounded, and take care of yourself this holiday season.

Hosted on Acast. See acast.com/privacy for more information.

In today’s episode of Between Two White Coats, we sit down with certified nutritionist and health coach Jenny Fisher to talk about NEAT — Non-Exercise Activity Thermogenesis — and why it might be the most overlooked key to better health.

If you think staying healthy requires long workouts or hours at the gym, this conversation will be a breath of fresh air. NEAT is all about the small, everyday movements that add up: taking the stairs, standing instead of sitting, folding laundry while standing, stretching during your kid’s practice, walking during phone calls — and so much more.

Jenny breaks down:

• What NEAT actually is
• Why daily movement matters more than you think
• How perimenopause and aging affect our natural activity levels
• Real-life examples of how your normal day can burn more calories
• Ways to reduce sedentary habits without adding “one more thing” to your plate
• How parents and kids alike can build healthier routines

You’ll walk away with practical, doable ways to increase movement, boost metabolism, and improve strength — all without stepping foot in a gym.

✨ Hashtag challenge: #IllTakeTheStairs

Join us in choosing the stairs and creating more opportunities to move throughout the day!

Hosted on Acast. See acast.com/privacy for more information.

Dr. Michelle Plaster and Nurse Practitioner Amber Foster are back with health coach and influencer Jenny Fisher for Episode 3 in our four-part wellness series — and this one will get you moving!

In this powerful conversation, Jenny breaks down the role of fitness in reaching your health goals and shows how movement is medicine for your mind, body, and longevity. From overcoming gym intimidation to building strength that lasts a lifetime, this episode will help you rethink what it means to move with purpose.

💪 Key Takeaways:

• Start where you are. You don’t need a gym membership — walking, dancing, or joining a fun class can kickstart your journey.

• Strength training = longevity. Building skeletal muscle boosts metabolism, hormone balance, and protects against bone loss.

• You won’t “get bulky.” Muscle supports fat loss, better blood sugar control, and overall vitality.

• Progressive overload works. Lifting heavy (safely) builds lean muscle and revs your metabolism long after your workout.

• Movement heals. Daily walks improve heart health, lower stress, and even help prevent dementia.

• Accountability matters. A coach, friend, or app can help you stay consistent and confident.

• Jenny’s approach to fitness isn’t about perfection — it’s about showing up, staying consistent, and celebrating the small wins that create lasting change.

🏋️‍♀️ Whether you’re just starting your journey or looking to reignite your workout routine, this episode will leave you inspired to build strength for life — not just for looks.

Hosted on Acast. See acast.com/privacy for more information.