Healthy Living, Stress Management
Lizzie Cook
Exploring the Depths of Our Emotional World

Have you ever wondered how our emotions shape the way we navigate through life's challenges and triumphs? Emotions are the unseen forces that shape our lives, guiding our actions and reactions. In this episode of "Integrated Being," Elizabeth Cook and her daughter Maggie explore the complexities of emotions, focusing on the often misunderstood feelings of jealousy and grief.

Exploring the Depths of Our Emotional World
Healthy Living, Stress Management
Lizzie Cook
Embracing Intentional Living: Aligning with ...

What if every choice you made felt like it truly belonged to you? In a world that often pulls us in a dozen different directions, it’s easy to lose sight of what matters most. But what if your days were shaped not by pressure or habit, but by alignment with your true self? In this episode of Integrated Being, we explore the art of intentional living — not as a rigid checklist, but as a compass that guides you toward a life that feels whole, authentic, and deeply your own.

Embracing Intentional Living: Aligning with Your True Self
Healthy Living, Stress Management
Lizzie Cook
How to Stay Grounded: Traveling with Intention

What if you packed not just your suitcase but your intention? It can be a challenge to maintain mindfulness amid the chaos and fast-paced routines of life. Even in the shifting seasons of travel for work or summer family vacations, you can stay intentional with your life. Whether you're navigating a new season, a life stage, or a physical journey, it’s important to take time to slow down, reflect, and reconnect with your true self. In this episode of Integrated Being, we’ll explore how to stay grounded and intentional during life’s many transitions, especially while traveling.

How to Stay Grounded: Traveling with Intention
Healthy Living, Stress Management
Lizzie Cook
The Arrival Fallacy: Letting Go of 'When I Get ...

The journey is as important as the destination. As a culture, we value future achievements and external accomplishments over the process of being and becoming. This emphasis can lead to a disintegrated way of life that leaves us feeling empty, isolated, and alone. If you’re feeling a sense of restlessness and discontentment in life, now is a good time to examine the impact that self-awareness, emotional regulation, and resilience can have on your perspective. In today’s podcast episode of Integrated Being, I have a special guest walking alongside me to share how true fulfillment comes from focusing on the present moment and embracing the journey of becoming rather than fixating on external milestones.

The Arrival Fallacy: Letting Go of 'When I Get There'
Healthy Living, Stress Management
Lizzie Cook
Your Nervous System Is Rhythmic, Not Robotic: A ...

Remember: Your nervous system is not a machine. Welcome back to Integrated Being, where we explore the intersection of leadership, life, and living well—mind, body, and spirit. This month, I want to gently, but honestly, remind you: your nervous system is not a machine. We often talk about leadership from a cerebral space—strategy, performance, decisions. But leadership is also felt. It’s in how we show up when the room is tense, speak when we’re exhausted, and breathe when everything feels too much. If you’ve ever found yourself checking the boxes, constantly producing, and dismissing the signals of your own body just to keep going—this one’s for you. What we often label as “high functioning” is, in many cases, just “over-functioning.” And it’s costing us—physically, emotionally, and energetically.

In today’s podcast episode of Integrated Being, I share practical tools for self-regulation and highlight the significance of community & connection in fostering overall well-being. Plus, I share my best book recommendations for those who want to dive deeper into this space.

Your Nervous System Is Rhythmic, Not Robotic: A Reminder for Leaders Who Feel Everything

Healthy Living

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3 Steps to Spending Time in Silence (+ What to Do With Negative Thoughts & Emotions)

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3 Steps to Spending Time in Silence (+ What to Do With Negative Thoughts & Emotions)

Do you take the time to listen to yourself? In order to continually grow and become the person you were made to be, its important to take the time to listen to yourself. Take a moment of silence on a yoga mat before beginning your day or simply check in with your thoughts and emotions while you drink your morning tea. This may require you to spend more time in silence that you are accustomed to, but this builds the pivotal foundation for living an intentional life that brings more joy and less overwhelm to your everyday life. Today on the blog & video episode below, I am going to share 3 steps to spending time in silence & how to listen to your thoughts & emotions for an ever-evolving state of personal growth.

How to Believe You Are Worthy of Your Dreams (5 Life Lessons)

How to Believe You Are Worthy of Your Dreams (5 Life Lessons)

Often times people will ask me not only ‘how’ do I accomplish my dreams, but ‘why’… Whether you were told this truth as as young child or not, let me be the one to remind you: You Are Worthy of Your Dreams . I believe your thoughts, ideas, dreams, and desires are destiny’s way of communicating with you. Far too often, we spend our precious time and energy reflecting on why our dreams can’t be achieved & not enough time believing that you can… you will… and you are deserving of making your dreams happen. Today on the blog and podcast, I’m talking about the importance of dreaming and the benefits of allowing yourself the freedom to dream without allowing your ego clouding those dreams in fear or doubt. I’m sharing 5 life lessons that have enabled me to dream big & accomplish those dreams, too.

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3 Steps to Check-In & De-Stress After A Hard Day

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3 Steps to Check-In & De-Stress After A Hard Day

What do you do after experiencing a “hard day”? The type of day where tough feeling of anxiety, fear, and overwhelming frustration set in when the day doesn’t go as planned… perhaps the kids aren’t listening, the dog got into the garbage, or you had an argument with your spouse. If you’re not checking in and de-stressing after an overwhelming and hard day, then you’re missing an opportunity to reset, learn from your experiences, and prepare for better days ahead. You may not be able to control the actions of the people or the series of events that happen throughout your day, but you can control your response to these things by taking intentional time to process your emotions and identify ways to improve your responses in the future. Today on the blog & video episode below, I am going to share 3 tips to check-in & de-stress after a hard day that will allow you to decompress & prepare for better days ahead.

5 Tips to Improve Gut Health & Boost Your Immune System Naturally

5 Tips to Improve Gut Health & Boost Your Immune System Naturally

Did you know that over 70% of your immune system lives in your gut?! Coming out of the flu season & many of us still experiencing colder weather without sunshine-filled days quite yet, it’s more important than ever to focus on boosting your immune system and taking care of your overall health to fend off cold, flu, or any other virus in our environment. Gut health refers to the function & balance of the bacteria in your GI tract. When your gut is working properly, your gut will flourish with healthy bacteria and your body will produce properly functioning immune cells, so you will be able to ward off the harmful bacteria and fungi during the cold and flu season. Today on the blog and podcast, I’m sharing 5 tips to improve gut health & boost your immune system naturally.

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What is “Work Ethic”? 3 Steps to Develop It In Both Career & Personal Life

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What is “Work Ethic”? 3 Steps to Develop It In Both Career & Personal Life

Did you know that developing a strong ‘work ethic’ can be just as beneficial in your relationships & home life as it is in your career? I saw Brad Pitt running on the beach in Huntington Beach, California once when I was 13 years old… well, at least that’s what my dad told me I would have seen had I kept my agreement and joined him on our usual morning run even though we were on vacation. To this day, I don’t know if my dad really saw Brad Pitt (or if he even knew who Brad Pitt was) but the lesson he was trying to teach me has stuck with me 20+ years later. Following through on my agreements & honoring my obligations - aka developing a strong work ethic - has always been an important part of both my career and my personal life. When I reflect back upon where I am today in both my career with a doctorate in electrical engineering and as a thriving wife and mother of 6, I realize the importance of this lesson of developing a strong work ethic & how it has brought success and joy to all areas of my life. What exactly is “work ethic” & how can you develop it in both your career & your personal life? On this week’s blog & video episode. I’m sharing what “work ethic” is & 3 steps to continually develop a strong work ethic in both your career and your personal life.

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What is Emotional Intelligence? (& How to Develop It in the Workplace)

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What is Emotional Intelligence? (& How to Develop It in the Workplace)

Did you know emotions are simply ‘energy in motion’? After a year of working from home and learning to develop projects and share new ideas with colleagues through a computer screen, I’ve come to an even deeper understanding of how our emotional energy plays a huge part in creating a happy & healthy life. While initially adjusting to a work-from-home schedule with 5 children at home as well, I found myself experiencing less and less energy over time - even though I was literally sitting down all day long from 7 am to 5 pm at my computer screen. “Energy” is the capacity to do work & since energy cannot be destroyed, it involves the process of transfer from one body to another. In this week’s blog & podcast episode, I’m going to dive deeper into the emotional energy we all experience and how to develop your emotional intelligence through a simple everyday practice that will increase your level of joy and decrease your feelings of fear and frustration - even if you’re still working within less-than-ideal circumstances.

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7 Life Lessons I’ve Learned About Finding Joy in Both Career & Personal Life

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7 Life Lessons I’ve Learned About Finding Joy in Both Career & Personal Life

Did you know JOY can be one of the most difficult feelings for us as humans to properly process? When I think back on my life and the road that’s lead me to the level of success & joy that I have learned to obtain simultaneously, I am filled with gratitude for all the blessings that I’ve been given. I have great respect and honor for the road that led me to where I am today, and as I wrote inside my book Reflective Awareness, I feel immense gratitude to my parents for the love and support that they continuously gave me as they raised me and my two brothers.

The environment of love & growth my parents fostered for me as I was growing up allowed me to discover my inner strength while instilling in me various life lessons that have helped shape me into who I am today. These life lessons have allowed me to travel the road to success which have led me to live a life full of joy and purpose as I now work as a high-powered engineer in the male-dominated industry of engineering while simultaneously earning my doctorate degree & most importantly continuing to raise 6 beautiful children alongside my loving husband. In this week’s blog post & video episode, I want to share 7 of those joy-filled life lessons that I am grateful to have learned from my parents about finding joy in both career and personal life.

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4 Step Brain Dump Practice for Reducing Daily Stress

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4 Step Brain Dump Practice for Reducing Daily Stress

Feeling overwhelmed by all of the demands of your life? Try incorporating this daily brain dump exercise to become more aware of what is stressing you out, why it’s stressing you out, & how to effectively reduce your stress levels by learning to let go of what you cannot control. In today’s blog & video episode, I’m sharing my 4 step process for reducing the number of spiraling thoughts and overwhelm in your life with a daily brain dump practice below.

How to Be a Humble Person (Even If It Doesn’t Come Naturally)

How to Be a Humble Person (Even If It Doesn’t Come Naturally)

“The difference between entitlement and privilege is one that is grateful.” -Brene Brown Growing up my father always told me to “be humble” whenever I share about my recent accomplishments. As an adult I now realized how profound of an effect this had upon me a person and I want to dive deeper into exploring the concept of humility below. Today on the blog & podcast, I’m sharing 3 attributes of a humble person and how to cultivate humility in your own life, even if it doesn’t come naturally to you.

Ego vs Self-Esteem: 3 Differences to Know For Happier & Healthier Relationships

Ego vs Self-Esteem: 3 Differences to Know For Happier & Healthier Relationships

Ego vs Self Esteem… What’s the difference & why does it matter to developing happier and healthier relationships? In 2006, I was a newlywed and new working mother when I first learned about the difference between ego and self-esteem (& then applying the fruits of this discovery to my own life.) Upon reading the book Coming From Love by Dr. Dale Noelting, I began to understand how the ego controls your mind and how to differentiate between the fear-driven ego and love-driven self-esteem to foster happier and healthier relationships with those I love. Today on the blog & podcast, I’m sharing 3 important differences between ego vs self-esteem and how to use harness the power of high self-esteem to promote happier and healthier relationships.

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3 Secrets to Chilling Out When You’re Feeling Stressed

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3 Secrets to Chilling Out When You’re Feeling Stressed

Did you know researchers have actually found that to some degree stress is actually good for us? In the right amount, stress can actually be beneficial for your overall health by keeping you focused, motivated, and developing a growth mindset that keeps you moving forward. However, you don’t want to consistently be under a significant amount of stress, because when you’re under chronic amounts of high stress, your body releases cortisol which leads to physical inflammation in the body and reduces your overall health.

They say the top 4 sources for stress are money, work, family responsibilities, and health concerns… can you relate? If you’re feeling quick to be agitated, irritable or a sense of feeling overwhelmed or lonely. These are key indicators of stress. Read on to learn what to do when you’re feeling stressed out & how a little bit of stress can actually be beneficial to your overall health.

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How to Overcome Fear by Becoming Aware of Your Thoughts & Emotions

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How to Overcome Fear by Becoming Aware of Your Thoughts & Emotions

If you’re feeling a sense of unpleasant emotions that are making you sit in fear & unable to take action… then this blog post will help guide you through the process of confronting these fears and moving ahead in confidence. There’s not a one-size-fits-all program to overcoming your fears, but here’s what I’ve learned over the years about how to overcome fear by becoming aware of your thoughts & emotions …

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My Why Behind My What: The Journey to Becoming Dr. Elizabeth Cook

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My Why Behind My What: The Journey to Becoming Dr. Elizabeth Cook

“Why do we do what we do?” I remember being 16 when I started to babysit after school for my neighbor Rosemary and her 10-month-old son Ryan at the time. Rosemary had her PhD and was able to work from home consulting for others & was paid for it. This sounded very new and exciting to me as a 10th grader, as my Mom worked but as a nurse and away from the home. A seed was planted. I started thinking, “I want to be a Mom with a PhD and have the ability to work from home.” Here’s my story of the Why behind my What - how & why earned my PhD. And how I hope it inspires others & allows me to be an even better version of myself…

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7 Simple Steps to Embrace a Positive Mindset as a Working Mom

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7 Simple Steps to Embrace a Positive Mindset as a Working Mom

“Ever notice all of those thoughts that pop in your head as soon as you wake up for the day?” Sometimes these thoughts are positive, sometimes they’re negative. But you don’t have to let those negative thoughts become second nature or ruing your day. Here are 7 simple steps to turn your negative thoughts into a more positive mindset as a working mom trying to balance it all.

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Why I Started Integrated Being...

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Why I Started Integrated Being...

“How do you do it all?” As a loving mom of 6 & a professional working woman in the high-powered industry of electrical engineering, I’ve been asked countless times, “How do you do it all?” That’s the question that really inspired Integrated Being. I’m going to take you behind-the-scenes of why I started Integrated Being & what you can expect to get out of every blog post, email, course, or podcast episode you listen to from me here.

4 Steps to Embrace Holistic Health & Wellness for Beginners

4 Steps to Embrace Holistic Health & Wellness for Beginners

As a society we spend $6.3 trillion dollars per year on global healthcare, but are we really any healthier? The modern approach to healthcare is to simply treat the symptoms and that usually means ignoring the root cause of underlying stress and disease. I want to propose a different approach that addresses the root cause and realigns yourself with the energy you need to show up as the best version of yourself. Today on the podcast, I’m sharing 4 simple steps to embrace holistic health and wellness for beginners…

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3 Simple Habits to Reset Your Day When You’re Feeling Stressed Out

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3 Simple Habits to Reset Your Day When You’re Feeling Stressed Out

Did you know you an average of 300 decisions every single day? That means that at some point in your day, you may be feeling slightly overwhelmed as you struggle with decision fatigue. Don’t let those emotions get the best of you, tune in to today’s podcast to learn 3 simple habits to reset your day when you’re feeling stressed out & life throws you curve balls you weren’t planning for… Read on to learn more & then make sure to tune in to today’s podcast episode below for a more in-depth look at shifting your mindset and managing stress in your daily life.

3 Easy Steps to Detox Your Home for Cleaner Air & Better Health

Did you know the air inside your home is typically 2-5 times more toxic than the air outside?! In today’s podcast episode, I’m breaking down 3 easy steps you can take to reduce your environmental toxins in your home for cleaner air & better health for you and your family! Read on to learn more… & then make sure to tune in to today’s podcast episode BELOW for a more in-depth look at detoxing your home! *also available on your fav podcast platform — just search “Integrated Being”

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3 Easy Steps to Detox Your Home for Cleaner Air & Better Health

STEP 1: Bring Real Plants into Your Home (& Get Rid of Faux Plants)

Let’s start detoxing your home for cleaner air and better health by bringing in real plants, and ditching those expensive fake ones — which can collect dust and reek havoc on your overall health. This one simple step will not only improve the air quality inside your home, it also helps foster an environment of growth, reduce stress, and make you feel calmer and happier.

STEP 2: Eliminate Any Potent Fragrances in Cleaners

You may not know that those good-smelling conventional cleaners you’re using are actually full of toxic chemicals (that’s what gives them that fragrant smell)— many of these chemicals are known as allergens, hormone disruptors, asthma triggers, neurotoxins, and carcinogens — not things we want polluting the air inside our homes. Bottom Line: fragrances are highly toxic! Instead try using natural cleaners like baking soda, vinegar, hot water, or essential oils. BONUS: try to eliminate candles, air fresheners, and dryer sheets (the most toxic household cleaning product!) in your home as well!

STEP 3: Look into High-Efficiency Air Filter System for Your HAC

Last but not least, do a little research and make sure your heating and air conditioning system is helping create cleaner air and therefore better health for you and your family. You’ll want to make sure you have an HAC system with a filter installed that is known to filter out pollen, mold spores, dust, dander, and smoke particles in your air.

Listen to the Podcast BELOW:

Make sure to tune in to today’s podcast episode for a more in-depth look at detoxing your home! *also available on your fav podcast platform — just search “Integrated Being”

xo, Lizzie

This week’s featured essential oil: Purify

Purify is a doTERRA essential oil blend composed of select essential oils known for their cleansing, purifying, and protecting properties. This special blend is a household must-have as it can eliminate odors in a natural way, free of harmful chemicals. It can also be used as a cleaner for countertops and various surfaces. When used throughout the home, its light, herbal aroma will quickly dissipate potent and foul odors and help cleanse the air. Purify also contains protecting properties that can protect against environmental threats. This essential oil blend is an ideal natural product that will add to any cleaning cabinet.  Learn more about the Purify DoTerra Essential Oil HERE… & purchase Purify HERE!

Is Life Coaching right for you?

If you’re still feeling under it all and overwhelmed by everything life is throwing your way right now, it may be time the perfect time to look into working with a Life Coach… Maintaining a healthy diet, finding the right balance with your body, detoxing your home, and staying on top of family, work and life demands is not an easy trail to navigate. I’m here as a Life Coach to help you sort through all of the information that’s out there and make a plan that’s relevant to you and your specific lifestyle wants & needs. Want to learn more about what life coaching can do for you? Click the link below to schedule a 15 min chat to learn more…

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7 Secrets to Finding Joy As a Working Mom

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7 Secrets to Finding Joy As a Working Mom

Try to gain insight on what triggers you to react rather than respond thoughtfully

What makes me run? First, recognize this: There is no simple solution or secret to creating an easy life for yourself. We are all going to face challenges and find ourselves feeling overwhelmed and unfocused. If we keep searching for ways to make life easier, we’ll be disappointed. Instead, we need to create moments of joy each day. But how?

The key is to constantly ask yourself questions to find out what makes you tick, what your daily pain points are, and most importantly, where you find your joy. Once you find your joy - what drives you - you can structure your days around it. Then, delegate, deal with, or let go of the rest.

How I Make It All Work as a Working Mom:

Gut Health: What is your Microbiome? (Probiotics vs Prebiotics)

Gut Health: What is your Microbiome? (Probiotics vs Prebiotics)

The gut is the seat of all feeling. Polluting the gut not only cripples your immune system, but also destroys your sense of empathy, the ability to identify with other humans.

Be careful not to be so attached to your opinions that you aren’t open to hearing other perspectives… Gut health is a critical aspect of our overall well being, but it can be difficult to understand. It all starts with the microbiome, which is made up of billions of bacteria, fungi, and viruses. The microbiome is a core component of our digestive health, and a healthy gut has a positive ripple effect. Gut health can improve our moods, our immune system, and our weight goals.