Season 22
Dec. 17, 2024
Season 22 Recap + 2 Important Announcements
Have a question? Click here. That's a wrap! What did season 22 hold? We focused on practical guidance across nutrition, healing, stress management, and aging well, both with solo episodes and guests. This season's categories…
Dec. 10, 2024
3 Quick Ways to Destress
Have a question? Click here. Need a moment of calm during the holiday rush? In this mini-episode, discover three practical one-minute methods for de-stressing through intentional breathing. Learn how to incorporate simple th…
Dec. 3, 2024
Three Things Not to Do or Say This Holiday Season
Have a question? Click here. In this mini-episode, I discuss three important mindset shifts for the holiday season, especially when spending time with family. Learn why we should rethink how we talk about exercise (hint: it'…
Nov. 26, 2024
The (under $50) Items you Need to Start Strength Training
Have a question? Click here. Do you have strength goals for 2025? Then this episode will bless you, packed with ideas for your Christmas list, to set you up for success and strength gains. This episode focuses on helping wom…
Nov. 19, 2024
The Truth About Men and Diet Culture: A Christian Perspective on Body Image, Faith, and Finding Balance
Have a question? Click here. Jeff Ash talks with us today about tackling diet culture among men. He also touches on the role of structured eating, and finding balance without obsession. This is a must-listen for understandin…
Nov. 17, 2024
Write 5 Things You're Grateful For: 5 Days to 50
Have a question? Click here. Happy Birthday to Me! 🎉🎂🎈 Day 5️⃣ of 5️⃣ Days to 5️⃣0️⃣: Write down 5 things you're grateful for. I'll probably do more than 5, but start with 5 and see where that takes you. ----- Thank you for …
Nov. 16, 2024
Take a 5 or 50 Minute Walk: 5 Days to 50
Have a question? Click here. You know I'm a huge fan of walking. - Movement - Endorphins - Fresh Air - Sunshine Lace up those shoes and get out there! Support the show Join The Stronger Collective Nourished Notes Newsletter …
Nov. 15, 2024
Connection with 5 People: 5 Days to 50
Have a question? Click here. I'm celebrating my upcoming 50th birthday with a mini challenge called 5 Days to 50. Day 3: Connect with 5 people You choose how you want to do this, but bonus points are given for connecting in …
Nov. 14, 2024
5 Rounds of 5 Movements: 5 Days to 50
Have a question? Click here. I'm celebrating my upcoming 50th birthday with a mini challenge called 5 Days to 50. Day 2: 5 Rounds of 5 Movements: - Glute Bridges - Floor Prone Cobra - Squats (cranky knees option: glute pumps…
Nov. 13, 2024
5 Minutes of Be Still time: 5 Days to 50
Have a question? Click here. I'm celebrating my upcoming 50th birthday with a mini challenge called 5 Days to 50. Day 1: 5 Minutes of Be Still time Help me celebrate by snapping a pic of your Be Still setting and post on Ins…
Nov. 12, 2024
50 Lessons I've Learned in 50 Years (Birthday Celebration Episode!)
Have a question? Click here. Today is a very special episode: I'm walking you down memory lane and sharing standout lessons I've learned during the last 50 years. Note, this list of 50 things shared in this solo episode aren…
Oct. 29, 2024
Cracking the Code on Women's Longevity: Expert Insights for Your Best Years Ahead with Kristin Mallon
Have a question? Click here. My conversation today with Kristin Mallon (board-certified nurse midwife, menopause expert, and breast health expert) emphasizes the need for more personalized, women-specific healthcare approach…
Oct. 22, 2024
5 Things You Need to Know Before You Take Supplements
Have a question? Click here. So many supplements, so much confusion! What is a woman over 40 to do?! Take a breath, I have your back. Today we are unpacking five essential things you need to consider when deciding what suppl…
Oct. 15, 2024
The Essentials of Diabetes: Health, Nutrition, and Mindset with Dr. Maria Colon-Gonzalez
Have a question? Click here. In this powerful podcast episode, Dra. Maria provides an overview of different types of diabetes, explains insulin resistance, and discusses how it relates to hormonal changes in women over 40. T…
Oct. 8, 2024
Why Intermittent Fasting May Be Sabotaging Your Health (Especially in Women in Perimenopause and Beyond)
Have a question? Click here. Intermittent Fasting has become crazy popular in recent year. Thanks to social media and influencers swearing by it, health and fasting have become connected. But is that really accurate? Should …
Oct. 1, 2024
The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp
Have a question? Click here. Do you currently practice a weekly Sabbath? God instructs us to do it (not suggests) because He has wired our minds and bodies to THRIVE when we adequately rest. This can be tricky though, in a w…
Sept. 24, 2024
Healing Prayer: Rewiring the Brain for Freedom from Eating Disorders and Beyond with Kassandra Baker
Have a question? Click here. In this episode, I chat with Kassandra Baker, a certified health and mental health coach who helps women find freedom from unhealthy habits and eating disorders. Kassandra shares her personal jou…
Sept. 19, 2024
Practical Tips for Increasing Protein in Your Diet {Protein Part 4️⃣}
Send some quick feedback! Click here. I couldn't do an entire series on protein without sharing some of the practical ways I ensure I have enough protein in my diet. These prevent me from blankly staring at the refrigerator …
Sept. 17, 2024
Decoding Protein Needs: A Comprehensive Guide for Women in Peri-Menopause and Beyond {Protein Part 3️⃣}
Send some quick feedback! Click here. If you've been tuning in to this mini-series on protein, THIS is the episode you have probably been waiting for. Today I focus on the specific protein needs of women in peri-menopause an…
Sept. 12, 2024
The Ultimate Guide to Protein Powders and Supplements {Protein Part 2️⃣}
Send some quick feedback! Click here. "What kind of protein powder is best?" I can't tell you how many times I've been asked that question. In this second episode of my four-part series on protein, I delve into the world of …