Well & Worthy Life Podcast

Episode Overview Today we're getting real about the need for a digital detox as we gear up for the new year. We'll break down why taking a step back from our screens is crucial, share some practical tips for a successful detox, and discuss the impact it can have on our overall well-being. So, if you've been feeling overwhelmed by the constant digital noise and want a reset for the upcoming year, you're in the right place. Let's dive in and talk about why a digital detox might be exactly what you need.   Questions Answered What is a digital detox and why are they important to implement? What are the benefits of stepping away from technology for a period of time? What are some of the reflection questions listed in the Digital Detox PDF? Activities or experiences to replace time on technology to create room for what matters most.   Action Items Be part of the digital detox and download the PDF for reflection questions to bring intention to this time. Check out the books referenced in the episode: Forever Strong: A New Science-Based Strategy for Aging Well and The 4:8 Principle: The Secret to a Joy-Filled Life Join the Revive Now Membership - Enrollment is open anytime! Get access to my FREE podcast series, Reset to Energize   Key Moments in the Conversation [2:37] There's so many different reasons why we turn to food for comfort. [4:13] It's (digital detox) an opportunity to step back, recalibrate, and create space for real-life experiences. The benefits include improved focus, reduced stress, better sleep, and a chance to reconnect with your passions. [13:37]  What can I do that is small, manageable, and consistent that will lead me to improve an area of my health? [14:51]  We all have different goals and different things that we want but think, are these goals realistic and achievable in your current lifestyle or do you have to change things up? [22:43] Let's have some great ideas of how we're going to make 2024 great. We're going to set our goals using the MASS method. Remember, it's manageable, attainable, sustainable, that equals success.

Episode Overview This week, I'm bringing you into a Revive Now members call on what we can do to avoid holiday weight gain. We're discussing why we gain weight during the holidays, identifying triggers, uncovering our motivation, and the power of planning ahead. It may be helpful to have your pen and paper and write down your goals as if you're on the live call. Let's dive in! Questions Answered Tips on how to avoid holiday weight gain this season. How to develop a plan to combat the triggers we face during the holidays. What is the value of pre-planning and pre-deciding around the holidays? How we can stay motivated when life gets stressful and challenging this time of year? What are ways to use pre-planning and pre-deciding to avoid holiday weight gain?   Action Items Create a list of possible triggers that may come up around the holidays. Commit to one small change you can make to your diet or exercise routine during the holidays. Decide one action to take today to start pre-planning and pre-deciding for a healthier holiday season. Join the Revive Now Membership - Enrollment is open anytime! Get access to my FREE podcast series, Reset to Energize   Key Moments in the Conversation 3:27] There are so many tempting foods and drinks everywhere and you don't want to feel deprived. Then there are the social pressures that throw us off our game. [6:52] A key component is to be mindful about stress eating and emotional eating. We have to pay attention to our hunger cues and follow them. [8:36] Prioritizing your protein is a must because your protein will keep you full longer and it will keep you satisfied. [14:50] How are we going to deal with our setbacks and stay motivated? Number one, we're not going to beat ourselves up if we overeat or over-drink. [16:12]  This is the biggest thing right here, motivation comes from action. We have to take small steps each day to move closer to our goals.

Episode Overview Welcome back to another solo episode of Well & Worthy Life podcast! Today we're discovering the liberation found in the art of saying no. Over the years, I have learned the power and freedom of no so I could say yes to everything else that was important to me. In a world often characterized by constant demands and obligations, our ability to confidently say no becomes a key catalyst to a life harmonized with our deepest values. Join me as we explore practical insights, share stories, and provide actionable strategies to help you navigate the delicate balance between saying no and aligning with your authentic self.   Questions Answered What can be found in the freedom of no and how does it impact the way we live? What to do when our mental health is suffering because of the choices we are making? Instead of cutting out sugar altogether, learn what Deanna does to get her sweet fix over the holidays without overindulging.   Action Items Keep your eyes open for a digital detox I'm putting together for anyone who wants to join Look at your calendar over the next few weeks and look for places where you can say no. Join the Revive Now Membership - Enrollment is open anytime! Get access to my FREE podcast series, Reset to Energize   Key Moments in the Conversation [1:16] Sometimes we have to say no to something so we can say yes to our mental health. [1:59] It was becoming too much pressure on me and I am trying to protect my lifestyle. [7:49] I want you to look at your calendar in the next couple of weeks and look at the things that maybe you could say no to. [9:59] I think our mental health starts with our mindset. And then that follows through to our physical health. [16:24] When we are done with our digital detox, we'll get back on another Zoom and talk about how it felt. What we were able to do. How it cleared our mind, and how it set us up for success in the new year.

Episode Overview Are there rules to fashion as we age and what are they? In this episode, I'm answering those questions and offering 5 tips for midlife fashion.   Questions Answered Where did Deanna's love of fashion start and how was her mom a big part of that? Should we change our style as we get older? What are Deanna's 5 tips for midlife fashion? What is the one item everyone needs in their closet? Is it worth buying into trends or not?   Action Items Check out some of Deanna's favorites on her Like to Know It Page and Amazon Page. Subscribe to Deanna's weekly newsletter to see her upcoming Christmas Gift Guide and other exciting things going on with Well & Worthy Life. Scroll to the bottom of the homepage to subscribe. Join the Revive Now Membership - Enrollment is open anytime! Get access to my FREE podcast series, Reset to Energize   Key Moments in the Conversation [1:53] To be honest, what I wear is not necessarily a part of my health journey, but I definitely am more confident when I'm more put together. [7:40] We tend to dress for others so much and we really need to dress for ourselves and how we feel the most confident because it will come across in the way we talk to people. It will come across in the way we carry ourselves. It will come across in our actions. [10:37]  Make sure if you've gained or lost weight you have a few things that fit you that you feel very confident in. [26:42] I don't think there should be rules about clothes. I think it's whatever makes you feel your best at this stage of your life.

Episode Overview Consider me your big sister (or maybe mom!) in this episode where I'm breaking down 5 things I would tell my younger self! I have learned so much from those who are further along on the journey than me and I want to impart wisdom I've gained over the years to any of you that are younger than me. For those of you around my age or older, what would you add to this list? Share your wisdom in the comments!   Questions Answered Deanna's insight on, “What are 5 things I would tell my younger self”? Why does lifting heavy weights matter in overall health? How to be present, even when life is hard.   Action Items Check out the book I referenced by Gabrielle Lyon, Forever Strong. Join the Revive Now Membership - Enrollment is open anytime! Get access to my FREE podcast series, Reset to Energize   Key Moments in the Conversation [3:31] I always say this, if I had known then what I know now, I would have done things so differently. [8:50] Life goes on and you realize how resilient you are. You realize you keep going forward. [15:24] I'm really trying to change things up and not do things the way I did before. Now I'm really focused on lifting heavy things because that's the way that muscle increases and we have longevity. [18:03] We know that a lot of processed food is inflammatory food and inflammatory food causes us to not look and feel our best. [24:26] Listen to your body. You know what is best for you. Nobody else is living your life. Listen to yourself and know what's right for you.

Episode Overview Aging hasn't always had the best connotation. In our youth-driven culture, we often seek to avoid aging. Today's guest, Karen Viesta, is reframing the conversation on why aging is good and how to age POWERFULLY! Karen is a certified health and lifestyle coach who works with women in their forties and fifties who want to transform their bodies and their lives. She is the founder of Wellegant Women Coaching and host of the Well Egant Women Podcast. After going through her own midlife reinvention, Karen helps women in midlife to age powerfully, create extraordinary health and vitality, and make each new decade even better than the last.   Questions Answered Why aging is good and beautiful and need not be avoided! Karen's menopause journey and how it launched her into the work she does with women today. The number one change Karen made that had the biggest impact on her menopause journey? What's the key to sticking to healthy practices? How has the term wellness evolved over the years?   Action Items Get The Midlife Glow Up Guide: 7 Days to Your Healthiest and Most Radiant Self Keep up with Wellegant Women Podcast See what other good stuff Karen has on her website Follow her on Instagram and Facebook Join my Revive Now Membership Get access to my FREE podcast series, Reset to Reenergize   Key Moments in the Conversation [3:51] There's an expectation that we should figure out this midlife thing and just once and for all be done with it. [13:40] I wasn't willing to resign myself to feeling terrible. There was a part of me that thought, “no, I'm not buying that. I'm going to figure this out.” (regarding words from doctors around perimenopause) [14:04] Your over-40 body is different from your under-40 body and you have to support it differently. [28:34] I think a lot of women in midlife find themselves in that place where they're looking ahead to the second half of life and questioning what they want it to look like and more importantly who do they want to be.

Episode Overview My dear friend, Melanie, is back with me today and we are talking through topics that all of you wanted to hear more about - friendship, faith and fasting.  Questions Answered How Deanna and Melanie live out friendship, faith, and fasting in midlife. Where are some of the best places to make friends once you become an empty nester? What is the point of fasting and why do Deanna and Melanie choose to do it? If someone still has their cycle, what do they need to know about intermittent fasting? How does faith impact the way Deanna and Melanie live?   Action Items Check out the book we reference in the episode, Fast Like a Girl by Dr. Mindy Pelz - this book is a great guide to the power of fasting to burn fat, boost energy, and balance your hormones!  Listen to the podcast we reference in the episode with Dr. Mindy Pelz on the Mel Robbins Podcast: 6 Intermittent Fasting Protocols for Fat Loss, Mood, Energy and Improving Your Overall Health Listen to other episodes with Melanie: How to Create Healthy and Sustainable Eating Habits Staying Balanced Through the Holidays Look into this great product, LMNT,  Melanie and Deanna both love taking. Connect with Melanie on Instagram and visit her website to see what she offers! Join me in Revive Now and download my FREE podcast series, Reset to Reenergize   Key Moments in the Conversation [4:50] At this stage of our life, we can pick and choose who we spend our time with and we want to find people who are into the same kind of things we are. [19:48] I was a 911 Christian. I connected only when I needed him in desperate situations. Now it is a surrender, asking, “what do you want from me Lord today? How can I use this trial to glorify you?” [20:49] This is one of the first times in my life where I really am seeking God and trying to get to know Him when everything is good in my life. [28:25] In our rough patch as friends, we stayed with it because we knew our friendship was more important than anything. [31:47] Not all women should be fasting alike. There are so many different ways to fast.    

Episode Overview Brain health is something we can easily avoid thinking about until it's too late. Ed Parks from Neuroreserve, is back with me today sharing why midlife women, specifically, should not ignore brain health. He's offering tips that we can start implementing today that will support brain longevity. This is one you don't want to miss! Questions Answered What is one of the most powerful diets that promotes brain longevity? Which vegetables and fruits are the powerhouse staples to eat for brain health? What is visceral fat and how does it affect Alzheimer's and dementia? “If my mother or grandmother or other family member had Alzheimer does that mean I'm likely to get it?”   Action Items Check out Ed's company, Neuroreserve and learn more about the supplement Relevate. Relevate strengthens and protects your memory, cognitive performance, and helps to overcome brain fog! Extra bonus, put "Deanna15" in at checkout for a discount! Follow Neuroreserve on Instagram and Facebook for the latest research on brain nutrition and how to strengthen brain longevity. Listen to previous podcast conversations with Ed Parks. The Benefits of Intermittent Fasting for Brain Health Ed Park Founder of Neuroreserve Talks Brain Health and the Gut-Brain Connection   Key Moments in the Conversation [8:44] Two-thirds of all Alzheimer's dementia cases are women. That should not necessarily be something that scares women, but it should be a motivator. If you pay attention to this you can set yourself up really well for great brain health, great memories, and great living. [11:51] For the brain in particular, it's dark, leafy green vegetables that are key. [23:27] The thing people should know from a brain and cognitive standpoint, is that obesity in midlife is a big risk factor for mild cognitive impairment, which is called MCI.  And that's usually the leading point of Alzheimer's disease.

Episode Overview The struggle in many midlife women is how to lose weight and keep it off! Today, Karen Gombault is on sharing her unique perspective on the topic. As an American woman who has spent the last 30 years living in France, she shares her insight to  "The French Weigh".  She is a certified coach who helps women adopt lifestyle changes that foster healthy aging which in turn helps them lose weight and keep it off! You're going to love this one!   Questions Answered How Karen took the leap from a corporate, well paying job into the world of coaching. What has made the biggest difference in Karen's weight loss journey? How does the lifestyle in France compare to the US in regard to healthy habits? Tips on how to lose weight and keep it off that are inspired by her life in France.   Action Items Download her free guide to the 5 simple secrets of French women that keep them slender and full of life. Be inspired by her daily life in France and follow her Instagram.   Key Moments in the Conversation [7:43] There's so much more to do in terms of prevention and healthy living and I felt my place was coaching women. [14:25]  As we get older, we have to be in touch with the signals the universe is sending us. [16:21] I don't diet. I hate dieting. I've learned slowly to adapt my habits and tweak them over the years and to be very in tune with my body and see what's working and what's not. [30:25] Eating becomes pleasurable when there's variety and stimulation, but not false stimulation from a dopamine hit. That variety just helps keep it interesting.   Navigate peri and post menopause with renewed energy, boosted confidence, and optimal wellness to feel & look your very BEST! Join the Revive Now Membership

Episode Overview We've been misguided when it comes to reading food labels. In this episode, Jen Smiley is joining me sharing why food labels are important to understand for your overall health! Jen is an expert food coach and has created Wake Up and Read the Labels out of her own health journey. In this episode, we hope to bring a little awareness to everyone who's listening and help somebody else be able to eat the foods they love and finally feel good!   Questions Answered Why food labels are important to understand to guide your overall health? What is the number one ingredient to get rid of when starting to clean out your pantry and fridge? What's a good first step when trying to eat cleaner? How to clean up your morning routine to avoid bloating and set your morning up well? Where to look to find the cleaner brands in the grocery store? What is the most surprising discovery when people learn how to look at labels?   Action Items Check out Jen's Free Morning Guide to learn the 3 most common foods that are killing energy and ruining our days. Follow Jen on Instagram for daily inspiration on how to eat clean and understand what's in the common foods we eat. Start with your morning routine and look at the labels for your go-to items. For any that have ingredients you can't pronounce, find a healthier swap.   Key Moments in the Conversation [10:37] We have been taught that these things are healthy when in fact they're not. The most important message here is there's always a swap. [15:51] America is sick. Our food is toxic and people are now dying slow and living short instead of living long and dying short. [19:06] We've been taught the wrong way and it's only failing us and getting us deeper, sicker, and more inflamed. It's time to take three steps back, reevaluate and do something different if we want to feel different. [31:29} A lot of people don't even realize how great they can feel until they start cleaning up what they're eating.   My new Program, Revive Now, starts September 1st. Get on the waitlist and be part of the first group!

Episode Overview If you're wondering where to find community in midlife with like-minded women pursuing a life of vitality, look no further! In today's solo episode, Deanna is sharing about her new program, Revive Now, to get you back to feeling your best self! She's also discussing a few other topics that have been on her mind recently.  Like how to prepare for empty nesting, her thoughts on weight loss drugs, and what happens when you stop making excuses and step out of your comfort zone.   Questions Answered How Deanna pushed herself out of her comfort zone and what she discovered in doing so. Where to find community in midlife and why it's valuable to your overall health and wellbeing. What questions to consider when deciding if you should take weight loss drugs? What is included in the Revive Now membership?   Action Items Get on the waitlist to join the launch of Revive Now starting September 1st. Receive the FREE podcast series, Reset to Reenergize, to discover the changes to make in midlife to feel your best! Email Deanna any feedback, ideas, or questions you'd want her to discuss on her future podcasts.   Key Moments in the Episode [9:42] For so many years I have made excuses and I have been missing out. [12:05]  As things evolve I see a need for something more comprehensive, more affordable, and more actionable which is why I created the Revive Now Membership! [15:49] Community is where we make the change. [18:57]  We pour into our children, we pour into our husbands, we pour into our careers, but who's pouring into us? If we don't pour into ourselves we can't keep going.  

Episode Overview In this heartfelt episode, Deanna processes being an empty nester, the role of mothering adult children, and preparing herself as her youngest son makes a big move across the country to start a new beginning with his wife.   Questions Answered What are some strategies to use in the transition of being an empty nester? What grounds Deanna when she's grieving the changes of motherhood? Is it ok to have boundaries with adult children after they've left home? What are the key steps to moving through the empty nest season with grace?   Action Items Go on a walk in nature when grieving transitions of motherhood to help find peace. In the episode, Deanna mentions a blog post she wrote about grown children moving back home and how to make it work. Read the post, "A Point of View From My Son - The Boomerang Kid" Check out more posts and podcasts of mine on the topic: Update on my boomerang child and what I learned (post) Discovering what is next when you become an empty nester (post) Making the most of the empty nest stage (podcast episode) Reinventing yourself   Key Moments in the Conversation [4:45] The beautiful and hard truth is we raise our children to go off and live on their own and have their own lives. [9:11] The job of being a mom never ends and there are many feelings we have along the way. As they leave home it's like this emptiness all at once. The good news is I know it passes. [9:55] One of the best things I have found is to get out in nature and go for a walk when the emotions get strong. [11:54]  We're supposed to raise these kids to go off on their own and have a great life. And that's all I want for my sons. [19:26]  It's never too late to explore anything you want to explore and try new things.  

Episode Overview Deanna is back and the next few episodes will be solo conversations. In this one, Deanna is sharing about her post-menopausal journey and how she's caring for herself in this season. Today, she's getting vulnerable and sharing her experience with the InBody Test. The discoveries from her InBody results are guiding her in setting sustainable health goals to see the results she is looking for. In 12 weeks Deanna will circle back to share about the follow up results!   Questions Answered The value in setting sustainable health goals to guide the results you want to see. What goals Deanna is setting for herself over the next 12 weeks to work towards a leaner healthier version of herself? What is an InBody test and what is it measuring? What is the value in focusing on strength training, especially in menopause?   Action Items Ask yourself – “What are the goals I need to kick into gear to see the changes I hope for?” Write the goals  down and make a plan that is sustainable for you. Deanna is launching a brand new program in the fall, get on the waitlist and be the first to hear about it.   Key Moments in the Conversation [3:29] I'm focusing on building muscle because our muscle helps us to maintain that metabolism so we can eat food without gaining weight. [12:28] I don't ever want to share this information with you and you start measuring yourself off of me. We just have to go by what our goals are and how we feel. [20:30] I really believe I have to be consistent, I don't have to be perfect.

Episode Overview Health is much more than the absence of disease, it's about optimal function and Dr. Jenn Simmons is on today to share all about her experience. She started her professional career as Philadelphia's first Fellowship trained breast surgeon. After 17 years as Philly's top breast surgeon, her own illness leads her to discover functional medicine. Enamored with the concept of creating health rather than killing disease, she left traditional medicine and founded Real Health MD with the mission to help women anywhere along the breast cancer journey to truly heal. Her story of healing a diagnosis through functional medicine is a powerful testimony of hope and empowerment to find the care to help us live our lives optimally.   Questions Answered What made Dr. Jenn walk away from her path as a breast cancer surgeon at the height of her career? How did Dr. Jenn take steps to heal a diagnosis with functional medicine? What happened to the symptoms of MS when grains were eliminated from the diet? Why working out harder in midlife is not helping you lose weight. What women aren't being told about the connection between breast cancer and heart disease?   Action Items Get connected with Dr. Jenn via Instagram and continue learning from her wisdom! See all the Dr. Jenn is offering on her website.   Key Moments in the Conversation [3:47] Functional medicine was the bell I couldn't unring and once you realize that there's another way, you can't ever go back. [9:37]  One of our biggest problems is that we have become so disconnected from our bodies, our health, nature, circadian rhythms, and the sun and the moon. We've lost our health in translation. [13:15} What I was doing as a surgeon was just delaying the inevitable; cutting out the tumor is not the solution.  [27:46] It's the environment that has the greatest influence on a person's health. [28:56] In functional medicine, we know that there's a spectrum of health and what we're looking for is optimal.

Episode Overview If you're tired of fad diets, restrictive eating, and the overall frustration of trying to lose weight in your menopausal journey, it's time to consider glucose monitoring for weight management. As I always say, we are all different and we need to find unique ways to care for our individual bodies. Heather Davis, a dietician with Nutrisense is on with me today. She believes in a deeply customized approach to discovering what works for each person and encourages creative and sustainable changes that enable long-term success. Enjoy the episode! Questions Answered How to approach glucose monitoring for weight management? The connection between caffeine and glucose levels. What happens to insulin levels of menopausal women? What happens in the body when glucose levels spike up and stay up? A hack to try so you don't have to deny yourself yummy bread from the bread basket when out to dinner.   Action Items Get daily inspiration to help with cravings, energy, hormones, mood, sleep, and diabetes with the Glucose Goddess Check out the Nutrisense free weightloss ebook: Guide to Weight Loss Plateaus Try out a Continuous Glucose Monitor and connect with one of Nutrisense's personal dieticians to create a personalized weight management plan Try out glucose monitoring for weight management with my 3 favorite quick and easy recipes for balancing blood sugar levels.   Key Moments in the Conversation [7:34] A lot of people struggle with all kinds of symptoms for a while like fatigue, afternoon lulls, brain fog, irritability, mood swings, etc. Sometimes we're made to feel like it's in our heads but it's a very biological thing and glucose is one big piece of the puzzle for a lot of people in that way. [11:16] I'm here to put minds at ease because fluctuation in glucose is totally healthy and normal. We are not striving for a flat line. [22:01] As estrogen levels start to decline through that transition, it can shift how we respond to insulin and glucose. It may mean that there are some dietary and lifestyle tweaks that you can do. [25:56]  Instead we have to get out of this over-restrictive mentality and nourish our bodies with the nutrients it needs.

  Episode Overview Whether you're a fashionista or in serious need of style support, Susie is a fashion influencer to follow! She loves guiding and inspiring women while creating practical versatile stylish outfits. Putting all her knowledge and passion in one place and sharing it brings her so much joy. Her blog, So Susie, combines many years of expertise as a stylist with a desire to make recommendations that help women put together the perfect wardrobe. The work she puts in the world is informative, beautiful, and inspiring. Tune in to find out which of her classic pieces I've had my eye on for years!   Questions Answered What pieces of a wardrobe are worth splurging on? What are the trending colors for the summer season? What is the best denim to be wearing? What is it like to be a midlife woman growing a business online? Why Deanna chooses Susie as the fashion influencer to follow.   Action Items We mention Fashionphile on the episode which is an online fashion resale website where consumers can buy and sell women's luxury designer used handbags, accessories, and jewelry. Keep up with all of Susie's fashion tips and insights on her Instagram and her website where she deep dives into topics on her blog.   Key Moments in the Conversation [4:30] The cool thing about this little journey is that everyone has a lane and we're all doing our own spin on something and there's room for everybody. [11:21]  I think there comes this stage where our kids get a little bit older and we have to do something for ourselves. I've got 30 or 40 more years and I don't want to just lose my brain! [25:39] If you want to get good jeans online, stick with the best-selling brands and fits. They're best sellers for a reason, they fit nine out of ten women. [30:28] I think adding in a few trends and adapting them to your style is a way to make your wardrobe more interesting and it keeps us more current.   Before I wrap this up, we're launching the next round of Balance Movement Method starting May 31st! Get on the waitlist today.

  Episode Overview I'm thrilled to introduce you to Corinne from Grid and Glam. Her mission is to teach you how an organized home will change your entire life by helping you make changes that last, so you spend less time playing catch up and more time living. How good does that sound? Are you ready to declutter your home so you can declutter your life? Enjoy the episode!   Questions Answered When you declutter your home how does it help in decluttering your life? What services does Corinne offer in Grid and Glam? The questions you need to ask yourself before you buy new things.   Action Items Connect with Corinne over at Grid and Glam and check out what she's offering! Follow her on Instagram for daily tips and inspiration on how to declutter your home, get organized, and live a glam life. Start organizing today with her most popular bootcamp, organizing the main bedroom.   Key Moments in the Conversation [11:04] I love the calm of a clutter-free space more than I like things. Every time I buy something, no matter how small or big, I ask myself, where in my house is it going to go?   [11:59] In terms of what we hold onto, I say you should only keep the things that you use, that you need, and that you love.   [20:54] On the other side of the structure comes all of the flexibility that you need to get to the other side. The structure will provide the breathing room and freedom that you want. Otherwise, you're constantly in chaos or fighting or tension.   [24:11] There is a connection between living in a clutter-free space and the positive impact it has on our mental health.   [33:54] The little incremental changes you make will have a huge impact on your life.   Before I go... Learn more about the power of incremental shifts that can lead to lasting change through our balance programs.

Episode Overview Did you know we start losing bone at the age of 30? And after menopause, women lose 2% of their bone every year. Knowing that it's time we take our bone health seriously before a crisis occurs. One way I care for my bone health is through membership with Osteostrong. Ashley Laird and her husband Matt opened an Osteostrong in the Birmingham area just over a year ago and I'm so grateful they did!  In today's episode, Ashley is sharing some of her personal stories of being a busy mom of 4, homeschooling, and helping her husband launch Osteostrong. Give this episode a listen and discover the incredible benefits that come from Osteostrong. Questions Answered What is Osteostrong and how can it help increase bone health? What are the benefits of using red-right therapy? How is Osteostrong impacting the health journey of cancer patients?   Action Items Check out an Osteostrong location near you and increase bone health today! For those who live in the Birmingham, Alabama area, make an appointment at Ashley's Osteostrong location! Tune into another episode of the WWL Podcast where we discuss the importance of bone health for menopausal women.   Key Moments in the Conversation [17:40]  I've seen firsthand what stress can do to the body and it's not good. [27:55] Everybody starts losing bone at the age of 30. At Osteostrong we are trying to educate people not to wait until they have a diagnosis. [28:06] After menopause, women start losing bone at a rate of up to 2% a year. [28:39] The premise of what we do is to strengthen the skeletal system. Bones adapt under the pressure that they're put under. At Osteostrong, we put pressure on your bones in a very safe way that emulates impact and causes your body to naturally respond and grow bone. In the meantime, it also strengthens the tendons, ligaments, and joints which helps with knee and back pain.

  Episode Overview There is incredible power in saying yes to your heart, especially in the face of fear and Marcella's journey is the perfect example of that! She has become a dear friend to me in such a short amount of time and I'm delighted to introduce her to all of you. In this episode, Marcella is sharing her story of how she has reinvented herself after some major life changes and went on to write her first book! You'll hear the power of sitting in silence, listening to the voice of your heart and what can happen when you step out in the face of fear. May you be as inspired as I was by her story! Questions Answered What's the power of saying yes to your heart and what can happen when you lead with it? What is a simple way to start meditating to stay connected to the voice of the heart? What is Marcella's book about and how is it impacting readers?   Action Items I can personally say Marcella's book, Notes from the Soul, is changing the way I show up to my days. I highly recommend it to all of you! Connect with Marcella on Instagram Give meditating a try and see how it impacts your day! Take a step forward in discovering the power of saying yes to YOUR heart. Tune into older episodes of women saying yes to their heart! Stay Young Doing What You Love Stop Over Fixing Life and Find Joy   Key Moments from the Conversation [5:21] There are a lot of times in our lives that we feel the nudge to move towards something, whether it be space or silence and we don't often listen to it.   [7:23] It was sort of this tug of the head and the heart and eventually the heart took over and I was on a journey.   [11:11] I had an identity crisis asking myself, "Who am I?" I am still a mother, but that role has shifted as my kids are living independently and happily. I'm no longer a businesswoman, which I was most of my life. It was like a wake-up call where I started thinking, "What am I doing here with my life?   [28:29] It's a constant journey and there are constant ups and downs, it's just part of being human.

  Episode Overview For all of you wondering how to have a thriving sex life in midlife, this is one episode you don't want to miss! Dr. Bat Sheva Marcus is a certified sex therapist and author of Satisfaction Guaranteed: How To Have The Sex You've Always Wanted. She has spent her life helping women reclaim pleasure in their bodies and spirit. She has dedicated her career to bridging the gap between the medical and the psychological in women's sexual health. We're diving into all of it in this conversation! Questions Answered What hormones do you desperately need in perimenopause and menopause and why do you need them? How can you have a thriving sex life in midlife? What might be the simple solution to pain during intercourse when it was never there before? What is the difference between arousal and desire?   Action Items Take the free quiz and get empowered to fix your sex life! Order her book to receive the comprehensive assessment. Follow her on Instagram and Tiktok to continue learning from her wisdom!   Key Moments in the Conversation [5:53] I'll get a female client who's either perimenopausal or menopausal and she's almost afraid to set up the appointment because she doesn't think I'll be able to help her. She's so convinced her sex life is over. Yet, of all of my clients whose problems are easiest to solve, it's perimenopause and menopause. These women just need the information to turn things around.   [6:52] Almost every problem that comes up is solvable.   [13:06] The three hormones women need to focus on as they hit perimenopause and menopause are estrogen, testosterone, and DHEA.   [45:11] There are so many tools to get sex back on track and to have fabulous sex your whole life. The more you know about the options, the more empowered you feel.     Join me in my Balance Programs: Balance Eating Method Balance Wellness Method  Balance Movement Method

  Episode Overview Within all of us is a powerful tool of healing and we use it every day without thought. Do you know what it is? Our breath! In this episode, Sarah Brackmann is with us to share how to heal through your breath.  She came to our Balance inner circle group in February and did a breath work session for the participants. Everybody walked away from it feeling significantly more relaxed and at peace. As a trauma-informed breathwork practitioner, Sarah teaches people to use their own breath to find their center. Breath work teaches the body to consciously breathe in order to shift and alter one's physical, mental, and emotional state.    Questions Answered How does the breath alter your physical, emotional, and mental state? How is breathwork like meditation? Why would you consider going to a breathwork session? What happens in a breathwork session? How can you work with Sarah? What to look for when finding someone to help you heal through your breath.   Action Items Book a discovery call with Sarah and learn to heal through your breath. Follow her on Instagram and join her email list at the link in her bio. Find a trauma-informed breath work specialist in your area at Pause Breath Work   Key Moments in the Conversation [12:41] The goal of breathwork is to tune back into your body. We spend so many hours of our day doing things for other people. This is an opportunity for you to come back to your center and reground yourself.   [13:09]  You always had whatever you needed inside of you, you just didn't know how to tap into it.   [23:22] If you're in a place in life where you need a little more energy or you're stressed and looking for a healthy alternative that doesn't take a lot of time within your day, breath work could be an option for you.   Join an upcoming Balance Program Balance Eating Method Balance Wellness Method  Balance Movement Method

  Episode Overview We are beyond excited to share Balance Movement Method with you all, a well-rounded strength training program for midlife women! Lori is a fitness, nutrition, and functional movement specialist, and a women's fitness instructor. I can't think of a more perfect person to lead this program with me. Feeling fit and recapturing your energy when you hit midlife can be discouraging if not downright disheartening. Especially if you hit the peri and post-menopause stages. In the Balance Movement Method, we're here to teach you how to adapt to get awesome results.   Questions Answered in the Episode How does strength training support symptoms of perimenopause? The benefits of joining a strength training program for midlife women. Is it necessary to spend hours in the gym to see the results of strength training? What is NEAT and why is it important for our health? How does physical strength impact mental strength?   Action Items The Balance Movement Method is going to make you feel your BEST using our efficient and effective movement method! Get on the waitlist and join us starting March 15th. Follow Lori on Instagram for fitness and healthy lifestyle tips.   Key Moments in the Conversation [4:17] We want to show women that they are stronger than they think mentally and physically. Often times when you are in strength training and resistance training you start to see that about yourself. [7:40] Muscles are torn down during the workout, but they're rebuilt in the kitchen. You have to pair both fitness and nutrition to reap the benefits. [28:05] I don't do one-on-one coaching anymore because the magic happens with the group. I found that I don't have all the answers, and when we're all together, we can bounce things off one another and learn so much from each other.   

    The Mess Becomes the Message Overview I'm a firm believer that we can turn things around and see how the mess becomes the message we share with the world. In this solo episode, I'm getting vulnerable and sharing how my mess was a pivotal part in creating Well & Worthy Life. It took me a while to learn what wellness truly meant in all aspects of my life and believe that I was worthy of such a life. I want each of you to know and believe that for yourselves too!    Questions Answered How the mess becomes the message with Well & Worthy Life? What was I doing that was depleting my energy? How a getaway with friends in Napa was the turning point of change.    Action Items Join me in one of my programs if you need the support to make the changes you're looking for to know that you CAN live a Well and worthy life. Balance Eating Method Balance Wellness Method  Balance Movement Method If you're new here, be sure you're part of the Well & Worthy life Instagram community!   Key Moments in the Conversation [8:59]  I had to hit rock bottom and I knew I could not live like that anymore. [11:35]  The problem was, I wasn't sleeping well, had low energy, and I wasn't feeling great. I was in perimenopaus and didn't know it for 14 years. [19:50]  Getting my health coaching certification was one of the best decisions of my life. In the one year program, I learned so much about food as medicine. The biggest lesson I learned was we are all different and there's no one size fits all, we have to be in touch with our own bodies.

Episode Overview This community has had such a positive response to conversations with my friend, Jenn aka the Sober Sis that we're taking it back to one of the first episodes with her. The conversation helps you explore your relationship with alcohol, recognize when it's unhealthy, and how to work towards changing your mindset and lifestyle. Jenn talks about how the stigma of sobriety often puts pressure on women to drink socially and the way in which alcohol consumption can affect us both physically and mentally. We also discuss the importance of understanding the root cause of your relationship with alcohol before you can quit successfully.   Questions Answered How do you get to the root cause of your relationship with alcohol? How does alcohol consumption affect us physically and mentally? What is a healthy approach to alcohol that will bring lasting results? Action Items Explore your relationship with alcohol and join Jenn's 21-day Reset Listen to our previous episodes on the topic of alcohol: Can you drink in moderation Alcohol and weight loss The connection between alcohol and menopause Follow Jenn on Instagram for daily inspiration   Key Moments in the Conversation [3:34] I'm really grateful that God pointed me in this direction, although it was a very unlikely direction and not something that I ever really thought that I would be so vocal about and so passionate about sharing. [6:07] There I was in my thirties navigating being a mom, being married, working, and socializing around something that really instantly made me feel relaxed, made me feel a part of things, and it made me feel like a grownup in this new world that I was in. [11:18] There were nights where I thought, "nope I'm going to be good tonight" and I used willpower. I white-knuckled it with a  deprivation mindset, so I was miserable, but I wasn't drinking. I thought it was a win but really all it did was make me want it more when I went back to it the next day or two or three.   Join A Balance Program Balance Eating Method Balance Wellness Mehtod  Balance Movement Method  

Episode Overview With all of the misinformation out there about hormone replacement therapy, or as Dr. Ana calls it, hormone replenishment therapy, I thought it was a good idea to have her back to continue educating us! She has worked with thousands of women one-on-one to help them understand and improve their health and manage their hormones. Dr. Ana is committed to supporting women so they can thrive physically, emotionally, sexually, and even spiritually as they go through the natural and inevitable life shift of menopause. Hormone Replenishment Therapy Questions Answered What's the difference between progesterone vs progestins How did Dr. Ana come to learn so much about hormone replenishment? What are the symptoms of progesterone deficiency? What are Dr. Ana's thoughts on pellets and testosterone replacement? What is the best way to measure hormones? What are some good ways to increase oxytocin? Is it too late to start hormones? Action Items Check out Dr. Ana's Menopause kit. It provides nourishing, replenishing, evidence-based ingredients for whole-body menopause relief. Order her books to continue to learn from her expertise.   Key Moments [2:48] I talk about hormone replenishment, not hormone replacement.  We want to support our body's natural hormone production as much as possible. [5:09] It takes more than hormones to fix your hormones. [7:44] The longer we keep our ovarian function working, the better, healthier longevity we have. That is key. [13:01] I think it's the little changes that trigger you and motivate you. The hardest thing to do is to change, but we have to rewire because the past is comfortable. Those habits are comfortable and we have to change them.  [20:05] We want to empower our body to take care of itself, and there's a fine art to it.  [30:29] I've seen so many women struggle when they're not feeling well and we've got to get to the root cause. Number one, we have to have hope. We have to know that we have many purposes and we can improve our physiology.   Connect with Dr. Ana Go to Dr. Ana's website to find all the information you need about her podcast and products mentioned in the episode, and to find her social channels so you can continue to engage with her.   Join me in Balance: Balance Eating Method Balance Wellness Method  Balance Movement Method

Episode Overview Melanie is your girl if you want to know how to create healthy and sustainable eating habits! She has taught me many tips and tricks over the years on making quick and easy nutrient-dense meals which is why we created Balance Eating Method. We discovered too many women struggle to get the nourishment they need to live energized and whole from the inside out. In this episode, we invite each listener to join the conversation as we, two best friends, chat about our health journeys and share why we do what we do for women coming up after us.   Questions Answered Why does alcohol affect us differently as we get older? Is it too late to change, even if we're in our 40s, 50s, and 60s and beyond? What is it like to be on the Balance Method calls? How will the Balance Eating Method help me create healthy and sustainable eating habits?   Action Items Are you looking to give going alcohol-free a try? Check out Sober Sis' 21-day challenge. Get on the waitlist for one of the Balance groups  Balance Wellness Method Balance Eating Method Balance Movement Method Balance Bundle (all 3 courses)   Key Moments in the Conversation [2:34] Every time I'm on the phone with you, I leave better. I've learned something. I've been encouraged. Maybe you're doing something that I was slacking on, like going on a daily walk, and Deanna's walking and talking and I think, “you know what? I need to move today because Deanna is my encourager.” [3:51] What I do is try to be better this year as opposed to last year. What can I let go of that didn't serve me in 2022? [12:38] We were talking on our Zoom call about community and how important community is with like-minded women, and that's exactly why we created the Balance Wellness Method, Balance Eating Method, and Balance Movement Method because there aren't any programs out there for women our age. [15:22]  I can tell you I feel better now in my fifties probably as good as I felt in my twenties, if not better. [32:02] Start learning to say no more. You can make time to better yourself, you just have to learn to say no to the things that are not the best for you.   Connect with Melanie: Check out her website Follow her on Instagram Listen to previous episodes with Melanie Meet your Balance Wellness Method Coaches  Staying Balanced Through the Holidays Lessons From a Plant-Based Diet

  Episode Overview: Emotional eating is a common struggle that can lead to negative consequences such as weight gain and decreased self-esteem. With years of firsthand experience in the world of food obsession, our guest, Hunter, has the tools you need to find freedom and hope. As a certified emotional eating coach, she has supported many individuals in the journey to overcome emotional eating, lose weight and stop thinking about food so they can be free to live fully.   Questions Answered: What can you do when you want to lose weight but don't know how to break your patterns? How to know if you need to work with an emotional eating coach. The number one thing most people have trouble with when it comes to emotional eating and how to break that habit.   Action Items: Check out the book, It Was Me All Along by Andy Mitchell, which Deanna recommends in the episode. Find the support you're looking for and book a 20-minute discovery call with Hunter. Download Hunter's four-step guide to overcome emotional eating and stay on track with a healthy eating program.   Key Moments in the Conversation: [10:35]  Stopping your thoughts about food may not be a quick fix, but there are steps you can take. It's everything from what you can do physically when you're feeding your body to help those cravings, what you can do to deal with your emotions, and what you can do mentally for mindset change. [13:47] Do I want to be thin and fit into all my clothes? Of course. But my biggest thing is to have the energy to do all the things I love to do and play with my granddaughter. If I am not nourishing my body the right way, then I can't. [16:44]  It used to be that we did these things in secret and we didn't have people to talk to. Now that's the biggest message I want to get to people - you are not alone, you've not done anything with food that I have not either done before or had a best friend do. [22:27] I think slow is so much better than a quick loss because slow is more sustainable.    Connect with Hunter: Check out her website Follow her on Instagram Join My Programs Balance Eating Method Balance Program 

Episode Overview: Tired of starting the new year strong only to lose momentum after a few weeks? Deanna is breaking down a simple technique to help make lasting change. Following her insight is bound to help us find success in 2023 and keep us motivated way beyond January.   Questions Answered: Why does the all-or-nothing approach set us up for failure? How does a positive mindset impact success? Where to find a group of like-minded women to support you on your health journey. Action Item: Find success in 2023 by giving yourself the gift of balance with the Balance Wellness Bundle. Get all 3 of our signature programs to improve your overall health, nutrition & fitness in midlife! In the bundle are the Balance Wellness Method, Balance Eating Method, and Balance Movement Method. Click the links for a detailed breakdown of each program.   Key Moments in the Episode: [1:54] The problem is that “all in” would only last a little while because it wasn't sustainable.  [2:52] We all know what we need to do. We know we need to eat well. We know we need to move more. We know we need to sleep well but we get so overwhelmed. And what happens when we become overwhelmed, we quit. [5:36] The correct mindset is to do small things consistently and know your why so that when things don't go according to plan, you'll get right back into those small things.   [8:20] Saying, “never” when it comes to what we consume is not a positive mindset. It only makes me want it more and makes me feel more deprived. [11:29] The unique thing about all of the balance programs is that we help each individual create something that's going to fit into their lifestyle. Because there's not a one size fits all.     Connect with Deanna Find her on Instagram, TikTok, and YouTube

  Episode Overview: The question many midlife women are asking is, “what's the truth about hormone replacement therapy?” With all the conflicting information we hear, I wanted to talk to an expert on the topic, Dr. Felice Gersh. She is a board-certified OBGYN and integrative medicine doctor. As an expert in menopause, PCOS, hormones, fasting, and the unique needs of women I knew Dr. Gersh was the woman to talk to!  She and I have a joint mission to help women who, universally, must go through this transition into menopause to live high-quality lives. I know you'll learn so much from this episode!   Questions Answered: What's the truth about hormone replacement therapy and where did it go wrong to make people so nervous about it? Can women who are already in the middle of menopause benefit from hormone therapy? What role does estradiol play in the body? Why hasn't the word got out about the value of hormone therapy? Is it recommended to get on hormones during perimenopause and if so, what type of hormones? How safe and effective are pellets?   Action Item: Take control of your menopause journey with help from Dr. Gersh's book, Menopause: 50 Things You Need to Know   Key Moments in the Conversation:  [7:26] The message that got delivered to all doctors and the entire society was, hormones are bad for women. Not, if you give conjugated equine estrogens orally from horse urine, which contains stuff that never would be in the human body. [15:46] I think that hormones will help women anytime however if you are further out in menopause, you're not going to get the same degree of prevention as if you do it early on because you can't reverse end-stage disease. [20:57] They found that if estradiol was applied to wounds, they would heal faster because the estrogen in the form of estradiol is about life. [24:49] Once you accept that estrogen is the hormone of life and that when you lose estrogen because your ovaries are now aged out of that, you don't only lose the ability to be fertile and have babies, you lose the ability to properly regulate every organ system in your body. [53:47] If the goal is quality of life and overall body health, then hormones must be given in a way that's physiologic.   Connect with Dr. Felice Gersh: Follow her on Youtube, Instagram Learn more about her and her work on her website Join my Programs Give yourself the gift of wellness with The Balance Bundle! Recapture that youthful version of YOU in 2023 to feel re-energized and ready to live life fully! Save NOW when you grab your spot for the New Year! Get all 3 of our signature programs to improve your overall health, nutrition & fitness in midlife! Balance Wellness Method Balance Eating Method Balance Movement Method .

Episode Overview Cynthia Thurlow is on answering questions about intermittent fasting from the Well & Worthy Life community. Most of us at this point have heard about intermittent fasting, and may even be incorporating it into our lifestyle, but sometimes we have inaccurate information. Questions About Intermittent Fasting Answered The biggest mistakes women are making with intermittent fasting? What breaks a fast? Could your morning coffee be breaking your fast? The truth about 24-hour+ fasting, is it helpful?  What is metabolic flexibility? Is eating or grazing during our eating window a good approach? Why is a sleep routine so important to weight loss? Why creatine is helpful for women in perimenopause and menopause.   Actions Items Dive deeper to answer questions about intermittent fasting with Cynthia's book, Intermittent Fasting Transformation Reflect on anything you may need to eliminate from your diet in middle age to help support your health.   Key Moments in the Conversation [6:02] If you're having fatty coffees, that's technically going to break your fast. [13:53] 78% of the population is metabolically inflexible. [20:45] Starting your meal with bread is probably the worst decision you can do. [25:29] Figuring out what works for you in middle age is sometimes an elimination of things that you like. [33:09] We lose magnesium during stress, we have magnesium-depleted soil, so I don't care if you eat all organic, you are not getting enough magnesium in your life. [38:52] The first thing that happened when I started taking creatine, I was able to increase my weights at the gym.  It's really important to understand that strength training helps maintain muscles which maintains insulin sensitivity, which maintains metabolic flexibility.   More with Cynthia Tune into her podcast, Everyday Wellness Keep up with what she's doing on her website Follow her on Instagram to have more questions about intermittent fasting answered. Go back and listen to our previous episode, What Women Need to Know About Intermittent Fasting During Perimenopause   Join My Programs Balance Eating Method Balance Program   

  Returning guest, Kassie Dewitt is on today talking all about pelvic floor health and why creating healthy pelvic floor habits matters for menopausal women! I never really thought too much about this until recently while I was in perimenopause and I had lower back pain. I went to a pelvic floor therapist in Birmingham and that's when I started learning the importance of caring for my pelvic floor. Following Kassie on Instagram is always teaching me things I didn't know before as well. Kassie is a doctor of occupational therapy with a specialty in pelvic floor rehabilitation and pelvic floor function. As with many of my guests, her mess became her message when at 16 she started having pelvic floor dysfunction. Her personal journey in finding alternative ways to find pelvic floor health. Some signs and symptoms of pelvic floor dysfunction are leaking bladder, unexplainable lower back pain, painful intercourse, frequent need to go to the bathroom, difficulty urinating or having bowel movements or feeling like your bowel movements are not complete. If you have issues with leaking urine, Kassie has an incredible course for that called Urine Good Company. It is an 11 module self-paced online course. In it, you learn how to master appropriate bladder habits and routines. Kassie teaches you how to control the urgency and frequency by being the boss of your bladder. She is offering $100 off the course to the Well & Worthy Life listeners so be sure to check that out!   Connect with Kassie Follow her on Instagram for daily tips on pelvic floor health and nutrition Join her course, Urine Good Company, for support with leaky bladder issues. Use code for $100 off Grab her Pelvic Floor 101 guide. Listen to our previous episode with Kassie, Protecting Your Pelvic Floor Join My Programs Balance Eating Method Balance Program   

  In the pursuit of finding ways to support her son's ADHD and anxiety, Ashley learned about Micro Current Neurofeedback from the school counselor. After doing the research, Ashley and her husband were open to giving it a try. After one session, her son was sleeping better and was showing more flexibility in thinking skills and going with the flow. This was enough to convince them that there was something powerful about this method! If you're like me, you're wondering what Micro Current Neurofeedback is. Simply put, it's a way to help balance your brain. Electrodes are applied to nudge the central nervous system to lay down new neural pathways and create healthier brainwaves. It gives your nervous system a little nudge because it can get out of whack from trauma, chronic stress, illness, etc.  What does Micro Current Neurofeedback have to do with midlife women? You'll want to listen in to hear some pretty amazing results that Ashley is seeing with some of her clients. This is another great tool to have in your toolbox as you go through life looking to find optimal health. I know I'll be continuing this form of therapy!  If you're in the Birmingham, Alabama area you can connect with Ashley and give Micro Current Neurofeedback a try. You can reach Ashley via her website to have a free consultation or to book an appointment. You can also follow her on Instagram at bhmmcn.  For listeners outside of Alabama, use this site to find someone in your area.    Join my programs: Balance Eating Method Balance Program 

How to Be Grateful It's easy to be grateful when life is good but how to be grateful when life is hard is another story! We always have a choice in the way we see our circumstances. We can either see them in a negative light or a positive one. Research has shown that the way we view our life will directly affect our journey. So how can we foster more gratitude in our lives when we're bent towards pessimism or walking through challenging times? The key is mindset.  When we set our thoughts on gratitude and have our eyes open to the ways our experiences are teaching and expanding us, it changes us from within. In this episode, find out why I'm grateful for: my 2 divorces losing my parents going through the menopause journey my connection to God Mindset is the key how to be grateful in any circumstance. One way to shift your mindset toward gratitude is to make it a daily practice. Give this 2-minute daily challenge a try - write down 3 things every day that you are grateful for and watch how it shifts your whole perspective. As mentioned on the Episode BLOG: Practicing Gratitude for Menopause PODCAST: How to Cope with Life Transitions PODCAST: Overcoming the Shame of Divorce Balance Eating MethodBalance Program   

  Let me introduce you to my new friend, Elena Sonnino. Elena reached out to me wanting to connect on the podcast and after hearing more about who she is and what she does I KNEW she would be a great fit for this Well & Worthy Life community. As a life coach and yoga teacher, Elena brings a beautiful approach to the way she lives life. In this conversation we discuss the key to happiness: stop over-fixing life and find joy.  Elena brings delightful sparks of energy to everything she does. Her work is to invite others to unearth, attune to, and embody inner strength and wisdom, or as Elena calls it, "the sunrise in your pocket." That's a phrase I absolutely LOVE. In our short conversation, it was clear Elena has an incredible way of inspiring individuals and groups to thrive in their lives. Her own mess has become her message for others. For years Elena was in a battle with her body, always trying to fix what seemed wrong. In this conversation, she shares her journey of coming to a new way of seeing her body and how belly dancing helped her stop over-fixing life and find joy. Listen in to our conversation and notice the sparks of joy that arise. I trust there is something for each of us in this episode! Connect with Elena Order her book, Inhabit Your Joy, to receive daily nudges to get rooted, curious, and totally alive in your life. Learn more about Elena's work on her website. Follow her on Instagram Join her upcoming Mexico retreat (or future ones!)   Join me in my Balance programs! Balance Eating Method Balance Program   

  When I polled Instagram to see what topics you all would like me to talk about on a solo podcast episode, many people asked about relationships with adult children. This is such a great conversation and I am by NO means an expert but I do have a good amount of experience on the topic.  As a mom of three boys ages 33, 31 and 28 along with two daughters-in-law, I have learned a few key things along the way that helps cultivate positive relationships with them. The truth is, much of this starts when they are younger so for those who have younger children at home, there is something for you in this conversation! Building a solid foundation with our children when they are young allows us to shift into friendship with them as they become adults.  So for moms of young children or adult children, listen in for some of the top tips that have helped me cultivate positive relationships with adult children. Be sure to listen to the end as I'm sharing strategies for connecting with your daughters-in-law as well.  Family dynamics are never easy but putting allowing our children to be who they are and guiding them on their unique journey can be a game changer!   Before I go, there's another round of the Balance Eating Method starting soon! Get the support and coaching you need through the holidays; signup to get on the waitlist today!

We often associate grief with the death of a loved one but it is way more expansive than that. Grief can range from the actual loss of a person to the loss of our identity through different life transitions. Career changes, becoming an empty nester, making a big move, a divorce, and the loss of a dream can bring up feelings of grief. Allowing ourselves to grieve these changes is how to cope with life transitions we find ourselves in. As midlife women, I see this come up often with clients. Moms who have been involved in their kids' lives, running them around to their activities. When they leave home for college they don't know who they are on their own. For other women, the transition into menopause can feel like they have to learn themselves all over again which can feel incredibly overwhelming.  It's important to have tools so we know how to cope with life transitions like this which is why I have Paige Donnelly with me today. Paige is a licensed clinical social worker with 8+ years as a mental health clinician. She has worked in behavioral health hospitals, in the prison system with inmates on death row, and with hospice patients and their families. Her specialization is in grief and loss, life transitions, and anxiety.  In this episode, Paige shares helpful tools we can use to cope with these big life changes. Having these experiences normalized is also a huge comfort! Connect with Paige Follow Paige on Instagram Join her upcoming webinar on Grief During the Holidays on November 10th If you're in North Carolina and want to work with Paige, you can message her on Instagram or connect with her on the Psychology Today website

Do you use drinking as your reward for making it to 5 o'clock? Or maybe as a way to self-medicate that hormonal imbalance? I'm back with a podcast fan favorite, Jenn Kautsch aka Sober Sis. Like many of us, she shares how for so long, that was her relationship with alcohol. In this episode, we jump right into the connection between alcohol and menopause and how to break the detox-retox lifestyle. Don't know what that means? Be sure to give this one a listen to find out!   Jenn started Sober Sis (sober-minded sisters) because she wanted to find other women who wanted to talk about their relationship with drinking without having to wear a label. It's a place where women can wrestle with this out loud and figure out what works best for them.  The focus is on progress, not perfection which is always the best approach!   My first connecting point with Jenn was through her 21-day reset. I noticed I was having a harder time metabolizing alcohol throughout perimenopause and how disruptive it was to my sleep! The goal of the rest is to get off of autopilot when it comes to pouring that evening glass of wine (or drink of choice) and replace that time with a different way of thinking and being. Interested in trying out Jenn's 21-day reset? They run every month so jump into the next group here.    How have you experienced the connection between alcohol and menopause having an effect on you? Share in the comments!   If you're new to Sober Sis and want to check out our other conversations give them a listen here Let's talk about our relationship with alcohol Alcohol and weight loss The Health Benefits of going alcohol free   Connect with Jenn, Sober Sis Instagram Website

One of my very best friends, Cathy Williamson, is on the podcast with me today!  Well & Worthy Life exists because Cathy encouraged me to step into it, and I'm so grateful she did! I've had her on the podcast many times before talking about reinventing ourselves, blogging, fashion, the transition into this midlife season, and all that comes with that but today she's sharing part of her personal journey through breast cancer. One thing that really stood out to me about Cathy was her faith and positive mindset through breast cancer.  Like so many women, Cathy discovered her breast cancer through a routine mammogram (so ladies, be sure to be consistent with these!) A consistent theme I hear from friends who have gone through breast cancer is, you have to advocate for yourself. If something doesn't sit right with you, it's ok to push back and find the right fit. This is exactly what Cathy had to do when it came to her oncologist.  Cathy has turned her mess into her message, helping so many other women walk through their breast cancer diagnosis. Hear Cathy share her story of hope in the midst of her diagnosis and her 3 words of wisdom to anyone who may have recently been diagnosed.  There is power in the words we think and speak which is why cultivating a positive mindset through a breast cancer diagnosis, or any other diagnosis is vital.   Connect with Cathy Follow her on Instagram Stay up to date with her blog Catch an older episode with Cathy on WWL  

On today's episode, we're getting into the real talk with breast cancer survivor, Shannon Mann. It was almost one year ago to date we had her on the podcast. At the time, she was in the middle of her treatments and we wanted to do a follow-up episode to hear about her journey.    Shannon speaks from the heart and gives us a glimpse into what this past year has been like for her. She shares the hardest parts of the journey, the things that helped her show up each day, what it was like to humble herself and let others help, and what it was like planning her daughter's wedding in the midst of it all!   If you have a loved one in your life who was recently diagnosed with breast cancer, Shannon shares ways you can support them and advocate for them. Take time to talk with breast cancer survivors you know and listen to their stories.   More episodes with Shannon Breast cancer journey and finding balance Talking all things fashion, food, and lifestyle with blogger Shannon Mann And if you want more Shannon in your life - and I'm sure you do after this! - follow her on Instagram and stay up on her latest blogs.  

I have one of my all-time favs back on the podcast today, my functional medicine doctor, Dr. St. Petery! She has been such a huge support to me in my journey towards health and longevity that I just want to share her wisdom with everyone!    What is a functional medicine doctor? For those wondering, a functional medicine doctor takes a different approach to medicine. They work to get to the root cause of issues by asking questions and seeking to understand where the problem stems from so they can treat that directly. The catch is, if you want to see real success with functional medicine, you have to look at your lifestyle and make changes that will support health. Pills and quick fixes are not the way of functional medicine.   Dr. St. Petery answering your frequently asked questions Many of you have asked me some really great questions and in this episode I get Dr. St. Petery's thoughts on many of them. Here's what we're getting into in this episode: What is functional medicine and how can you find a functional medicine doctor near you? What are peptides, where can you get them, and are they safe? What's better, peptides or pellets? How can you find balance in your hormones through menopause? How much protein should women be consuming? Do hormones affect our energy levels? Is there a difference between taking estrogen through a patch or pill and which is more effective? What helps women going through perimenopause the most? We are covering a whole range of topics so tune in and learn from Dr. St. Petery's expertise!   Helpful Links Find a functional medicine doctor near you Podcast: Turning Back the Clock with Peptides Podcast: Functional Medicine and the Importance of Food    

Keeping it Real about Reinventing Yourself with Sarah Milken This episode with Sarah Milken is a ball of laughter mixed with a lot of inspiration. Sarah says it how it is and talks about topics many shy away from which is one of the reasons I'm so drawn to her! Today she's telling us all about her midlife remix as she likes to call it. She grew up in a house with two equal earning parents who had full-time careers. Her career driven mother was her inspiration so she went to school, and got her master's and PhD while working full time. When her first baby came, everything changed. Suddenly she knew she wanted to be home to raise her children and be a full time mom. Sarah talks about the process of switching gears from full-time mom to career mom and coming back to things that bring her life. Finding things you love and making time to pursue those is a necessary part of the motherhood transition. Doing that BEFORE the children leave the nest can make it a whole lot smoother! It's never too late to keep reinventing yourself and if you need that reminder, this episode is for you! Connect with Sarah, The Flexible Neurotic On Instagram: The Flexible Neurotic Her website: The Flexible Neurotic Listen to her podcast And if you're wondering about the weighted vest we reference at the end of the episode, go to her saved Instagram Stories and find the link for it.   Other resources Are you an empty nester, or soon to be one? Check out an older episode of the podcast, Dream Bigger: What is Next In Your Life. Blog post on discovering what is next when you become an empty nester.

Reclaim your health with functional medicine "It's all about us, taking accountability and feeling empowered that we have way more to do with our health than the medical system tells us." - Dr. Tabatha Barber Women, it's time to reclaim your health with functional medicine, and this episode with Dr. Tabatha Barber, aka The Gutsy Gynecologist, is going to inspire you to do just that. Dr. Tabatha is a triple board certified OBGYN physician who specializes in using functional medicine as a primary way of treating women's health. She's dedicated her life to studying the intricacies of women. This has turned into a passion to educate women on the importance of a healthy body, mind, and spirit. Her mission is to show by example, how you can create optimal wellness for yourself by utilizing food, movement, mindfulness practices, herb supplements, and energy healing techniques. In this episode, she's sharing her unconventional journey to becoming a physician and how her pregnancy experience as a teen gave her a vision of being a voice for women to get the care they need for optimal health. We also discuss perimenopause and why it doesn't have to be a 10-12 year experience. By the way, she has a great podcast episode on the topic of perimenopause you need to listen to!   This conversation had me lose track of time; I was soaking up every word Dr. Tabatha shared and I know you will too!   Connect with Dr. Tabatha, the Gutsy Gynecologist website Instagram Podcast Ready to reclaim your health with functional medicine? Download her free pdf, The Gutsy Gynecologist's Guide to Balancing Hormones Naturally   Get on the waitlist for my Balance Programs Balance Wellness Method Balance Eating Method

Optimize Your Gut Health Dr. Will Bulsiewicz is back with us talking about how to optimize your gut health. Let's be real, fiber isn't that sexy of a topic but Dr. B is changing that. In his new cookbook, The Fiber Fueled Cookbook, you'll be inspired in your cooking with deeply flavorful, satisfying plant-based recipes that make the Fiber Fueled lifestyle delicious and appealing. This must-have cookbook is so much more than a list of recipes. As you'll hear in this episode, Dr. B took a more challenging path and designed a book to help you heal and optimize your gut. You'll learn the GROWTH strategy, a groundbreaking approach that will help you break down what's causing your GI problems, and discover real solutions that are personalized to your individual needs. This knowledge is incredibly empowering! When you understand the nature of your problem and know what foods you struggle with, then you'll know what foods to work on in terms of your healing. At the end of the episode, I asked Dr. B all the questions you sent me on Instagram. We get into: Interesting tips on how to get rid of reflux Is it possible to eat too much fiber Can stress cause ulcerative colitis The truth about canned beans How to increase iron on a plant-based diet the health benefits of Sourdough bread and why making bread yourself (or knowing your baker!) is the best way his favorite recipes from the cookbook Dr. B's passion for what he does and his desire to see people live well is evident in the way he speaks and writes. If you're ready to improve your gut health tune into this episode! If you missed our first episode give that a listen as well, Gut Health with Fiber Fueled Author, Dr. Will Bulsiewicz   Connect with Dr. B The Fiber Fueled Cookbook Fiber Fueled Website The Plant Fed GutInstagram The Gut Health MD

  After a few months off I am thrilled to be back with all of you! I had a wonderful summer with my husband, children, and granddaughter! I also spent some time planning and preparing for the relaunch of this podcast! In today's kickoff episode, I have 2 of my very dear friends and fellow coaches with me. I want to introduce them because they will be joining me in leading you through the Balance Wellness Method! Hear each of us share our stories of what kickstarted our health journeys and how we have been navigating our menopausal transitions. Each of us are different but we come with the shared experience of going through menopause and how we have used movement, nutrition, and mindfulness practices to thrive in this season. Melanie, Lori, and I bring our unique gifting to the Balance Wellness Method. This collaboration of 3 coaches is better than 1 as we all bring our knowledge and expertise to the table and learn and grow from each other! My hope is that you'll feel as though you're sitting among friends in this conversation, as we laugh and share stories about our journey into menopause. There's a place for you at the Balance Wellness Method table sign up and be part of our next group starting September 12th. Get to know Melanie: Mels Healthy Lifestyle - website Mels Healthy Meals - Instagram Get to know Lori: Website Whole Body Health - Instagram

  Many of you have asked to hear more about my story through, not just one divorce, but two. Today I want to share a little more about how my mess became my message in my story of overcoming the shame of divorce. The name Well & Worthy Life was birthed from these experiences. For so many years, I didn't see myself as worthy. I liked the idea of having somebody love me unconditionally. What I failed to realize was I needed to love myself unconditionally first. Once I started doing that, I found my worth from within myself.  If any of you are struggling to overcome the shame of divorce, I hope my message can offer some hope or encouragement. This is my last podcast before I break for the summer but in the meantime, catch some of my older episodes or re-listen to your favorites! Starting in the fall I'll be back with some wonderful guests diving into topics that I know you're dying to hear more about. Email me your thoughts on the kinds of topics you want me to discuss. Books I mentioned in the episode: Boundaries by Henry Cloud & John Townsend The High 5 Habit by Mel Robbins   Join me in my Balance programs! Balance Eating Method Balance Program 

In my experience living in the south, discussing certain women's issues can make people very uncomfortable. It's time to change that because these topics are too important to ignore. Today we are doing just that, normalizing the conversation about vaginal health and menopause and I have the perfect guest to help us do that, Dr. Alyssa Dweck. Dr. Alyssa Dweck is a practicing gynecologist in Westchester County, New York, providing care to women of all ages. She has been an OBGYN for over 25 years. Today her practice focuses on perimenopause, menopause, female sexual health and general gynecology. If there are questions you've been uncomfortable asking, Dr. Alyssa is going to answer them here! Something Dr. Alyssa said that I really appreciated was that menopause doesn't have to be a negative experience. There is a way to acknowledge the changes happening to us as we start going through menopause but there are also plenty of things we can do to be proactive through the changes. In regards to vaginal health in menopause, Dr Alyssa shares a number of useful tips!   To learn more about vaginal health with Dr Alyssa Dweck Go order her recent book, "The Complete A-Z for your V" Tune into her podcast, The Business of the V Check out her websites: Hello Bonafide and Dr. Dweck   Join me in my Balance programs! Balance Eating Method Balance Program 

Find happiness within yourself If you were to pause and ask yourself, "how happy do I feel with my life?" how would you respond? It took me years to start uncovering the key to true happiness. I used to believe I would find it once I lost that final few pounds or if I bought that cute outfit; anyone with me?! The problem is, all of those things are found outside of ourselves therefore the happiness is fleeting. To find lasting joy you need to learn how to find happiness within yourself. Once I discovered that, I was able to carry peace within myself whatever I was going through. I want continue on the path of true happiness through the second half of life. And I want that for you too! I'm excited to introduce you to Monique Rhodes, Happiness Strategist and my podcast guest for today! When you're in her presence, you realize you're in front of a person who actually walks the talk. She's calm, cool and collected and has a natural ease and infectiously positive outlook on the world. Life's not been easy (and she shares some of her story in this episode) but Monique has found a way to turn it around and create a life most people would call extraordinary. She's truly an expert on how to live a happier life. In our conversation, Monique talks about the fascinating reality that meditation can actually CHANGE the structure of our brain, the truth on acknowledging our negative emotions and practical steps we can take to find happiness within. If you're someone who thinks they can't meditate, I highly recommend you check out Monique's 10 Minute Mind. This second half of life can be happier than ever before, no matter what the circumstances! Connect with Monique: Check out her website to see her courses, blogs and podcast.Follow her on Instagram and Facebook for more tips on meditation  Join me in my Balance programs! Balance Eating Method Balance Program 

What you need to know about bone health for menopause Bone Coach, Kevin Ellis is with me today sharing ALL things related to bone health and why gathering this information BEFORE menopause is must! Kevin is an Integrative Nutrition Certified Health Coach, Stronger Bones Solution™ Program Instructor, osteoporosis "thriver," and founder of BoneCoach™. He has made it his mission to help over 1+ million people around the globe address bone loss, build bone strength, stop fearing fracture, and lead active lives. He's most famous for helping people with osteopenia and osteoporosis gain clarity and confidence that improving is possible. As with many of my podcast guests, Kevin turned his mess into his message and is a leading voice when it comes to bone health. We talked about everything from warning signs of bone issues, how diet and lifestyle affect bone health, foods that support bone health and why it's important to get a scan before you go through menopause. There were so many more questions I could have asked Kevin but we'll have to save those for another episode! What questions would you like him to answer next time? Share them with me in an email. All the places to find Bone Coach, Kevin Ellis to continue learning from him: Instagram Facebook YoutubePodcast Website Don't Miss out on his Stronger Bones Masterclass! This 50-min FREE Stronger Bones Masterclass is for women 45-65+ to learn the 3-step blueprint for building stronger bones. This training has been called "a critical missing piece in women's healthcare and education" and is the BEST free osteoporosis training available.   Join me in my Balance programs! Balance Eating Method Balance Program 

Have you been hearing more about intermittent fasting lately? In this episode we're talking all about what women need to know about intermittent fasting during perimenopause and menopause. The truth is, intermittent fasting doesn't look the same for women as it does for men. And it even differs among women depending on your age and stage of life. There's so much to dive into with this topic and I'm excited to let you hear from my guest, Cynthia Thurlow on the topic. Cynthia is a nurse practitioner, CEO and founder of the Everyday Wellness Project. With over 20 years experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health. She even has a highly viewed TEDx talk on the topic: "Intermittent Fasting: Transformational Technique". After experiencing a health breakdown in her forties, Cynthia created her Intermittent Fasting plan. This not only helped her lose weight but her energy increased, she had fewer cravings and lower blood glucose levels. Now she's helping more women experience what she has. Her newly published book, Intermittent Fasting Transformation, is an excellent resource if you're looking to get started with intermittent fasting. The book gives a customizable nutrition guide so you can feel your best at every stage of life. I know you'll love this episode as much as I did! Connect with Cynthia: Check out her website Follow her on Instagram for more support with intermittent fasting during perimenopause Join her Facebook group Join me in my Balance programs! Balance Eating Method Balance Program

There is a lot of talk out there about what living healthy looks like but what does it mean and how does it support you in your menopause or perimenopause journey? That's what I'm talking about with Tessa Guevara on this episode. For the past 20+ years, Tessa has been a health care clinician working as a Registered Nurse for 8 years and then a Certified Registered Nurse Anesthetist for 15 years respectively. Because of her own story, which she shares in this episode, Tessa knows the value of healthy eating for cancer survivors. She became immersed in changing her own view of nutrition to the point of pursuing a functional nutrition certification. Tessa speaks to the power of listening to your body and advocating for your health. Many people confuse being healthy with an outward appearance like a person's weight or size but there is so much more to it. Tessa's mission is to teach women how to be healthy from within. She wants women to make educated decisions with their doctors.  To know that they have the power to have the energy they need to sleep well and feel good. Tessa's work is driven by a desire to empower women of all ages to realize their health and the quality of their life is a choice. The lifestyle habits you create today are so important! If you're in your menopause or perimenopause transition - or approaching those years! - she offers a lot of hope and truth for you in this conversation. Connect with Tessa: Instagram Contact Tessa for information about the hormonal health group program mentioned on this episode. The next group starts in May. Join me in my Balance programs! Balance Eating Method Balance Program  Message me with any menopause or perimenopause questions you want me to answer.