Shine In & Out: Where Science Meets Soul

Transformational Retreats for Women: How Travel & Community Change You

Transformational retreats for women are more than vacations—they’re immersive experiences that create healing, self-discovery, confidence, and clarity. In this episode of Shine In & Out, Samantha sits down with Anna Van Atmill, founder of Wandering Roots, to explore how intentional travel, community, and nervous system regulation accelerate personal growth and long-lasting transformation.
Anna shares her journey from a science career to leading transformational retreats for women, revealing why stepping outside your comfort zone and traveling with strangers can reset stress, reframe mindset, and rebuild identity. These retreats aren’t about escaping life—they’re about returning home more aligned, empowered, and whole.
This episode is perfect for anyone:
Feeling stuck or burned out
Seeking connection and empowerment with other women
Curious about hosting or attending transformational retreats
Interested in nervous system regulation, personal growth, or adventure-based healing

Finding Purpose in Life Through Death, Art & Creativity | Wade Simmons

Finding purpose in life often requires courage, creativity, and trust in your intuition. In this episode of Shine In & Out, Samantha sits down with Wade Simmons to explore how life purpose, creativity, mortality awareness, and soulful storytelling shape a meaningful life.
Wade shares his journey from mortuary science, filmmaking, and professional wrestling to discovering that purpose is not a single identity but a way of showing up fully in every season. Through confronting mortality, embracing fear, and trusting intuition, he explains how finding purpose in life deepens presence, connection, and fulfillment.
This episode is for anyone seeking:
Clarity on life purpose and meaning
Creative ways to align passion with work
Guidance on navigating multiple paths or careers
Inspiration for intentional living and soulful contribution

Soul Alignment & Sacred Purpose: Rewriting Your Life Contract with Cha Jones

Soul alignment is more than a concept — it’s a lived practice. In this episode of Shine In & Out, Samantha sits down with Cha Jones to explore how soul alignment, emotional resilience, trauma healing, and conscious inner work help you reconnect with your true self.
Cha shares her journey from survival mode, childhood adversity, and societal conditioning to living fully in alignment with her soul. Together, they dive into how releasing labels, rewriting subconscious patterns, and embracing multi-dimensional purpose allows you to live with clarity, courage, and compassion.
This episode is for anyone navigating:
Career confusion or burnout
Trauma recovery and emotional healing
Spiritual growth and self-discovery
Reclaiming purpose and authentic living
Integrating life experience with intentional soul alignment

Heart-Centered Leadership & Healing: Remember Who You Are with Sonya

Heart-centered leadership starts from within. In this episode of Shine In & Out, Samantha sits down with Sonya to explore how heart-centered leadership, conscious self-discovery, emotional healing, and feminine energy transform both how we lead others and how we lead ourselves.
Sonya shares her personal journey of breaking free from fear-based patterns, trauma, and overgiving, revealing how emotional awareness, boundaries, and authenticity open the door to conscious leadership. This conversation blends science, spirituality, trauma healing, and inner work, providing practical insight for anyone looking to lead from the heart with clarity, confidence, and compassion.
If you’re navigating:
Healing and self-discovery
Heart-centered vs fear-based leadership
Feminine energy and conscious growth
Emotional healing and trauma recovery
Integrating science and spirituality
…this episode is a must-listen.

Heal Anxiety, Panic & Trauma: The Breathwork Method That Changes Everything

Breathwork for anxiety and panic can change everything. In this episode of Shine In & Out, Samantha sits down with Sarah Thornnehill to explore how nervous system healing, emotional awareness, and mindset rewiring shape the entire self-discovery and trauma-healing journey.
Sarah shares her transformation from childhood trauma, religious conditioning, panic attacks, and people-pleasing into freedom, clarity, and authenticity through her signature breathwork method and deep internal work. Together, they unpack how breathwork for panic, mindful self-healing, and emotional regulation help release old patterns, stop catastrophizing, and regulate the nervous system at its root.
This conversation also explores the “itty bitty committee,” toxic healing culture, and why trauma can become a catalyst for spiritual awakening, identity shifts, and embodied confidence.
If you’re navigating anxiety, panic, trauma recovery, or emotional burnout, this episode offers grounded tools and real hope.

She Turned a Divided Nation Toward Grace: The Civil Graces Project Revealed

Civil grace is the missing link in today’s polarized world. In this episode of Shine In & Out, Samantha speaks with Elizabeth Morrow, TEDx speaker and founder of The Civil Graces Project, about how emotional safety, nervous system regulation, and compassion can transform conflict into connection.
This conversation explores the science of disagreement, why outrage dominates modern discourse, and how civil grace offers a powerful third way between division and avoidance. Blending neuroscience, psychology, and lived experience, this episode provides practical insight into healing division, rebuilding trust, and reconnecting through shared humanity.
If you’re searching for unity, empathy, emotional healing, and meaningful dialogue, this episode offers both clarity and hope.

How to Reprogram Pain: The Brain–Body Reset You’ve Never Tried

Episode Summary
If you’ve stretched, massaged, and medicated only to have the pain return, this conversation reframes everything. Butch Phelps explains why the brain—not the muscle—is the real throttle on tension, and how brief, repeatable stretches plus gentle pressure and breath can teach the nervous system to feel safe enough to release. We talk shoes, fascia and emotion, why static “hold forever” stretching backfires, and how to build reciprocal trust between mind and body so movement becomes freedom again.
Key Takeaways
“You’re not fighting your body; you’re negotiating with your brain.” Muscles are reactive tissue; the brain sets their tone.
Short + repeated beats long + forced. 5–6 second holds, repeated ~10x, calm the stretch reflex and build safety.
Cause ≠ site. The pain’s location often isn’t the source (e.g., “bad back” driven by tight quads/hip flexors/calves).
Animals are models. Stretch a few times daily, not only when you hurt.
Shoes shape movement. Built-up heels and narrow toe boxes push us into heel-to-toe gait and stiff ankles; a roomy, minimal shoe helps restore natural mechanics.
Fascia stores stories. Emotional release during stretching is common; breath + nonjudgment helps it move through.
Time-Stamped Guide
00:01 Welcome + the “body’s language” frame
01:44 Butch’s story: weight loss, back pain, mentors, and the brain–muscle aha
06:46 “Stretch the mind, not just the muscle”
09:42 Pain lives in the brain: the stretch reflex & safety signaling
11:27 Building reciprocal trust between body and mind
16:58 Chronic pain loops and why the brain looks for pain
19:33 Running again: fear vs. true threat; which muscles to prep
22:54 Evolution mismatch: sitting, joints, synovial fluid, and aging well
28:15 Fuel and movement: the closest thing to a fountain of youth
31:20 Site vs cause; “bad back” that wasn’t
36:05 Quick wins: where to start so you feel hope fast
38:51 Pre/post workout stretching debates—what actually matters
41:45 Yin vs vinyasa: strength, mind, and gentleness
45:26 Fascia & emotions: why tears happen on the table
47:31 DIY: the calf sequence (inside/outside/center)
51:27 Minimal shoes and grounding
54:39 Why heel-to-toe isn’t the design spec
1:02:12 Parting wisdom: drop judgment, learn your body’s signals
"How to" Guide
Resources Mentioned
Book: Stretch N’ Release by Butch Phelps
YouTube: The Muscle Repair Shop (200+ demos)
Minimalist footwear: Brands with wide toe boxes and zero/low drop (Butch wears Xero Shoes)
Favorite Quotes
“Freedom isn’t found in force; it’s found in release.”
“The site of pain is rarely the cause of pain.”
“Take the judgment out of the thought; your body will soften with it.”
Connect
Guest: Search “Butch Phelps Muscle Repair Shop” on YouTube; Stretch N’ Release on Amazon.
Host: Shine In & Out — where science meets soul.
Disclaimer
Educational content only; not medical advice. Consult your clinician for personal concerns.

Look & Feel Younger (Naturally) with RN Mary-Beth Newell

Nurse, speaker, and author Mary-Beth Newell shares science-backed, doable habits to look and feel a decade younger—no injectables, no surgery. We cover hydration for cognition and skin, sleep as nightly cellular maintenance, strength training for bones and metabolism, posture tech, sustainable movement, mindset, and how community service quietly upgrades your healthspan.
Guest
Mary-Beth Newell, RN, MS — nationally recognized speaker and author of Easy Ways to Delay Aging and Live Better. Decades of experimenting with skincare, movement, nutrition, and self-care—aging backwards the natural way.
Episode Highlights & Timestamps
00:00 — Welcome & framing: “Where science meets soul.” Aging as a cellular story you can influence.
00:47 — Mini-science moment: Telomeres 101 — stress shortens; movement, meditation, nutrient-dense diets protect. “Self-care is cell care.”
01:23 — Origin story: Why Mary-Beth wrote the book after years of colleagues asking, “What’s your secret?”
03:10 — Simple > shiny: How explaining the why (e.g., hydration for cognition) beats “quick-fix” serums.
04:04 — Posture matters: Hunching ages your look and affects breathing, reflux, pelvic floor; small tech nudges help.
06:03 — Top non-negotiables:
Hydration for joints, skin plumpness, hunger regulation.
Sleep for hormone balance, detox, appetite control, mood, and skin.
Movement with strength training for muscle, balance, and bone health.
10:46 — Where holistic meets medical: Cortisol, inflammation, and how compassion shifts physiology.
13:07 — Time to self-care when you have zero time: The graceful “no,” micro-habits, and boundary scripts.
21:06 — Sustainable fitness: Track steps, lift light but often, leg weights during chores, stair rules, park far.
23:39 — Micro-workouts: 8-minute routines with countdowns; “see the timer, finish the set.”
28:32 — Step science: Why steps compound; turning scrolling and phone calls into step breaks.
29:59 — Community & vitality: Giving back increases gratitude, reduces rumination, nourishes purpose.
31:59 — Starter kit: Facial brush, daily SPF, greens powder, sleep mask, light dumbbells/ankle weights, guided meditation.
37:29 — Reframing aging: “Don’t let the old man in.” Mix with younger folks, pick a passion, avoid health-obsession talk.
41:30 — Gentle behavior change: Wean, don’t white-knuckle. Swap sugary soda, celebrate small wins.
44:26 — Outro & resources.
Mary-Beth’s Core Playbook
Hydrate early & often: Aim to sip throughout the day; dehydration = brain fog, snack cravings, dull skin.
Protect sleep like a toddler: Consistent wind-down, dark room (sleep mask helps), same wake time.
Lift something most days: 8–15 minutes counts. Prioritize legs and hips for balance and bone density.
Move incidentally: Park farther, stairs up 1 flight/down 2, walking phone calls, dance while cooking.
Posture cues: Wear a gentle reminder device or set hourly “shoulders-back, ribs-down, long-neck” check-ins.
Mindset alchemy: Reframe stress, practice tiny gratitude reps, and assume good intent.
Boundaries without guilt: “I can’t do X, but I can do Y.” Trade four-hour dinners for a coffee walk.
Quick Wins to Try This Week
Water before 3pm slump: One full glass before reaching for caffeine or sugar.
8-minute lift: Two dumbbell moves + two bodyweight moves; set a timer and go.
Sun-smart skin: Daily moisturizer or foundation with SPF on face, neck, hands—365 days/year.
Walk-the-errand rule: If it’s within a mile, feet > car.
Bedtime guardrail: Screens off 45 minutes before sleep; use a sleep mask.
Notable Quotes
“Self-care isn’t selfish—it’s science.”
“Hydration is fabulous, free skincare from the inside out.”
“Don’t let the old man in.” — adopted mindset for vibrant aging.
Links & Resources
Guest site & free mini-ebook: marybethnewell.com — Easy Ways to Delay Aging and Live Better (complimentary download).
Recommended micro-workouts: Search YouTube for “8-minute dumbbell workout” or “8-minute low-impact strength.”
Gentle posture tech: Look for wearable posture trainers with vibration reminders.
About the Host
Samantha “Sami” Stoltz — researcher and coach exploring the biology of mindset, stress, and longevity. Shine In and Out is where data shakes hands with soul.
Call to Action
If today’s episode nudged you, pick one habit to pilot for 7 days. Then tell us what changed—energy, mood, sleep, skin? Your experiment becomes someone else’s evidence. Subscribe, rate, and share with a friend who’s chasing healthspan over hype.
— Keep shining.