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Struggling with irritable bowel syndrome can feel like an endless maze of discomfort and confusion, as both my guest Atavia and I know all too well. Atavia, a thoughtful online nutritional therapist, opens up about her personal battle with IBS beginning in her early twenties, sharing the hidden challenges of weight loss and anxiety. Throughout our conversation, we shine a light on the shortcomings of traditional medical treatments and underscore the transformative power of knowledge and self-empowerment in managing one's health journey.
Together, we navigate the fascinating yet complex relationship between the gut microbiome, food intolerances, stress, and inflammation. By demystifying these components, we reveal how they contribute to IBS and how personalized health screenings can pinpoint individual triggers like specific food intolerances or stressors. With these insights, listeners are encouraged to trust their instincts and consult with medical professionals to rule out other potential conditions, all while embracing the deeply individualized nature of health and nutrition.
In a world that often overlooks the importance of gut health, we offer practical strategies to enhance digestive wellness. From mindful eating and monitoring stool health to understanding the crucial role of dietary variability, we provide actionable advice that caters especially to busy women in midlife. By fostering a mindset of curiosity rather than frustration, we aim to empower you to make connections between symptoms, stress, and dietary choices, ultimately paving the way for more effective management and a healthier life. Join us in spreading these vital insights to foster a community rooted in well-being and understanding.
Here is the link to the podcast episode Atavia discusses:
Food Intolerance vs IBS
Learn more from Atavia:
www.atavianutrition.comig @atavia.minoudis
podcast Gut Reactions
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Imagine a life free from the nagging pain of a stiff neck and aching upper back. Join me, Courtney, your guide and personal trainer, as we explore actionable strategies to combat the discomfort that plagues our modern sedentary lifestyles. We’ll uncover how everyday activities like desk work and driving can sneakily influence our posture, leading to that persistent muscle tension. Together, we'll practice envisioning a string pulling from the crown of your head to correct forward head posture—a simple yet powerful tool towards achieving better alignment and easing muscle stress.
Throughout our episode, I share easy movements and stretches you can incorporate right into your daily routine, without having to carve out extra time. From opening your chest with hands behind your head to engaging the mid-back with exercises like rows and Lat pull-downs, these strategies are designed to promote mobility and strengthen your upper back for lasting relief. We’ll also touch on the significance of varying your sitting positions and identifying compensatory patterns that might be affecting your body’s overall movement. If you’re ready to embrace midlife and aging with grace, join our community, share these insights with others, and let’s journey towards a healthier, more confident you.Support the show
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Ever felt that exercise is more of a chore than a celebration of movement? Join me, Courtney, as I promise to reshape the way you think about staying active, especially during midlife. Let's transform exercise from a grueling duty into joyful moments that nourish both your body and spirit. We'll explore nurturing movements that seamlessly integrate into your life, enhancing your health, longevity, and overall well-being through techniques like habit stacking and movement snacks.
Discover the extraordinary power of quick, five-minute workouts that fit into even the busiest of schedules. These short exercises are more than just a time-saver; they’re a game-changer for your heart health, joint mobility, and strength. By focusing on longevity rather than aesthetics, we’ll tackle the effects of prolonged sitting with simple solutions like walking and stretching. These brief bursts of activity aren't just a wacky idea—they’re a vital investment in your energy levels, mood, and mental clarity.
As we navigate midlife, maintaining mobility and strength is paramount. Embracing joyful movement now sets a solid foundation for vibrant health in the years to come. I celebrate the strength and agility of women in their 70s and 80s, proving age is no barrier. Want to take the next step? My "Move Better, Feel Better" program offers a comprehensive 16-week journey to improve your movement and nutrition habits. Whether through our free community or personalized guidance, it’s time to embrace a healthier lifestyle with grace and ease.Support the show
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Unlock the secrets to a healthier midlife as we explore the transformative power of core strength and balance. What if achieving true core strength is less about six-pack abs and more about the collective muscle power of your back, diaphragm, hips, and pelvic floor? Join us for a journey into understanding how strengthening these vital muscle groups can improve posture, reduce back pain, and combat the natural muscle loss that accelerates after age 40. We’ll discuss the often overlooked health implications of striving for low body fat and advocate for a holistic approach to core training, which is crucial for maintaining overall well-being as we age.
Discover practical and engaging ways to seamlessly integrate core and balance exercises into your daily routine. Whether you prefer structured workouts like planks and bridges or functional movements that mimic daily activities, there’s something for everyone. We'll highlight the significance of breathing techniques, like 360 breathing, to effectively engage your core and pelvic floor, ensuring every movement is both efficient and injury-free. Dive into the interconnectedness of the whole body with a particular emphasis on the foundational role of your feet. By actively practicing balance work and engaging in programs like Move Better Feel Better, our listeners can look forward to enhanced stability and grace in midlife. Don’t miss out on joining our Moving Through Midlife community on Facebook for more insights and to share your journey with others on a path to healthier habits.Support the show
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Ever felt that your body is trying to tell you something? Join us for an illuminating conversation with Lisa Kilgore, a registered holistic nutritionist and the author of "Undieting." Lisa shares her powerful story of overcoming severe health issues through the magic of nutrition. Discover the importance of creating individualized nutrition plans, the transformative power of listening to your body's needs, and how small, sustainable changes can make a world of difference in fighting diet culture and enhancing overall well-being.
Ever wondered why you're craving chocolate or carbs? You might be surprised to learn that these cravings can signal underlying nutritional deficiencies. In our chat, Lisa and I explore the fascinating links between common food cravings and nutrient needs, such as the connection between chocolate cravings and magnesium. Learn about the value of balanced eating and experimenting with different meal compositions to find what best suits your body. We also delve into the benefits of quality carbohydrates like sweet potatoes for sustained energy and gut health, highlighting why it's crucial to listen to your body to determine the most beneficial diet.
Navigating midlife, especially as a woman, can be a challenge. Hormonal shifts, adrenal fatigue, and metabolic changes are just a few of the hurdles. Lisa and I dive into these topics, stressing the importance of self-care and understanding one's body. We also touch on the complexities of discussing diet culture with teenagers and the importance of recognizing their nutritional needs. Tune in for practical advice, inspiring stories, and insights into maintaining optimal health during midlife. Plus, get the latest updates on Lisa’s book, "Undieting." Don't miss out on this enlightening episode!Support the show
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Curious about how hormonal changes are impacting your exercise routine? Discover the secrets to maintaining health, strength, and energy through midlife as we delve into the effects of fluctuating estrogen, progesterone, and testosterone. We'll share how progesterone can play a key role in managing anxiety and mood swings and offer practical tips for hormonal balance through cycle syncing. Learn how to adjust your strength training to avoid overexertion, reduce the frequency, and honor the need for longer recovery times while prioritizing self-care.
Understand how to manage cortisol levels with tailored workout routines that prevent muscle breakdown and fat storage. We emphasize the benefits of shorter, less intense workouts, with recommended sessions of 10 to 20 minutes, and highlight key strength training exercises like squats, lunges, and deadlifts to support metabolism and maintain muscle mass. Additionally, we offer tips for better sleep and stress management, and the importance of low-impact cardio for heart health during perimenopause and menopause. Join our community and take a step forward in your wellness journey with the Move Better bundle, designed to help you navigate midlife with confidence and support.Support the show
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Can supplements really help you shed those stubborn midlife pounds? Tune in to this episode of Moving Through Midlife, where we unpack the truth about weight loss supplements and why they should only support—not replace—a balanced diet and regular exercise. I explain how starting your day with a protein-packed breakfast can kickstart your metabolism and how collagen can rejuvenate your skin, joints, and hair. However, the focus remains on how consistent, healthy habits are the cornerstone of real success, rather than relying on a magic pill.
We also explore the critical role of muscle mass in boosting your metabolism and regulating blood sugar levels, essential for effective weight management in midlife. I offer practical supplement recommendations like creatine and collagen to support your journey, emphasizing a holistic approach to health. Don't forget to join our Moving Through Midlife community on Facebook for more insights and support. Remember, it's all about keeping active and fostering sustainable, healthy habits for a graceful transition through midlife.
Here is the Article about Creatine: Creatine 101: What Is It and What Does It Do? (healthline.com)Support the show
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Can cutting just 10 grams of added sugar from your daily diet really reverse the biological clock? On this episode of Moving Through Midlife, we explore groundbreaking research from UC San Francisco that suggests it can, particularly for your skin health. Discover how even small changes in your sugar intake can lead to significant improvements in your biological age. We'll unpack the fascinating findings from a study involving diverse women and their epigenetic clocks, and learn why natural sugars in fruits and vegetables are the heroes your skin has been waiting for. The Mediterranean diet also takes the spotlight as a powerful tool for lowering epigenetic age and promoting not just better skin, but overall health.
Beyond the scope of glowing skin, this episode dives into the broader benefits of maintaining a nutritious diet, emphasizing the reduction of chronic disease risks. We share actionable tips to help you cut down on added sugars and boost your intake of nutrient-rich foods. For listeners who need extra support, the Moving Through Midlife community is here to guide you with coaching, ideas, and programs like Move Better, Feel Better. Let’s work together to embrace midlife and aging with confidence and health. If you find value in this episode, share it with a friend or leave a review. Join us at movingthroughmidlife.com to become part of our community and learn how we can support your journey.
Article about the Study: Healthy Diet with Less Sugar Is Linked to Younger Biological Age | UC San Francisco (ucsf.edu)Support the show
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What if you could slow down the impact of aging on your body? Join us on this enlightening episode of Moving Through Midlife as we unpack a groundbreaking study from Nature Aging, revealing how our bodies transform significantly in our mid-40s and early 60s. We'll explore changes in cardiovascular health, metabolism of caffeine and alcohol, immune regulation, carbohydrate metabolism, and kidney function. Learn how these shifts might explain why you can't handle caffeine or alcohol like you used to, and get practical tips on adjusting your lifestyle to better cope with these changes.
But that's not all! We'll also discuss the benefits of strength training and how embracing the burn during workouts can lead to substantial growth and transformation. If you're new to weightlifting, we've got advice on finding a trainer and safely increasing your weights. Plus, discover natural ways to boost skin health through supplements and a nutritious diet. Finally, I invite you to join our supportive Facebook community, Moving Through Midlife, where we share experiences and tips for navigating midlife together. Don't forget to leave a review on Apple to help others find our podcast and join this journey towards aging gracefully.
Here is the link to the Nature Aging StudySupport the show
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Could simple morning habits really transform your midlife health journey? Discover how exposing yourself to morning sunlight can naturally regulate your circadian rhythm and boost cortisol, setting the stage for a better day. Learn about an effective movement routine that involves lifting your arms overhead to improve posture and support lymphatic drainage. Plus, find out why postponing your first cup of coffee until after breakfast might be a game-changer for managing cortisol levels, especially for those practicing intermittent fasting. We tackle these essential habits to help you feel more energized and balanced as you navigate midlife.
In the second part of our discussion, we delve into three straightforward actions that can make a significant impact on your health without overhauling your diet or exercise regimen. These small steps are designed to lower cortisol levels, reduce inflammation from high glucose, and stabilize blood sugar, leading to less stress and a heightened sense of well-being. Join our Moving Through Midlife community on Facebook or visit movingthroughmidlife.com for more insights and personalized guidance. If these tips resonate with you, share the episode with a friend or leave a review to help us support more moms flourishing through midlife.Support the show
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What if the key to better health in midlife is simply slowing down? Join me, Courtney, on this episode of Moving Through Midlife, where we unlock the transformative power of simplifying your wellness strategies. We'll explore how being intentional in three areas—slowing down, moving more, and being present—can transition you from a state of stress to a state of relaxation. This shift not only enhances nutrient absorption and muscle activation but also allows you to fully enjoy your meals, workouts, and everyday interactions. I'll share practical tips for incorporating more movement into your daily routine, even if you have a sedentary job, so you can make significant strides in your overall health.
Discover the profound impact of mindset on physical activity, with insights from a fascinating study involving hotel maids who burned more calories by merely perceiving their tasks as exercise. We'll also dive into the importance of variety, whether in your diet or exercise routine, to keep your body responsive and healthy. To cap off the episode, I'll guide you on how to create a personalized wellness plan tailored to your needs, especially as you navigate midlife. Don't forget to book a one-on-one consultation for customized advice, and become part of our supportive community at movingthroughmidlife.com. Let’s journey together towards better health and wellness with grace and intention!Support the show
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Ever wondered how something as simple as breathing could transform your life? Discover how mastering 360 breathing techniques and proper posture can soothe your nervous system, reduce anxiety, and enhance your overall well-being in our latest episode of "Moving Through Midlife." We’ll uncover the science behind how the diaphragm's movement and its interaction with the heart and vagus nerve can shift you from a fight or flight response to a peaceful rest and digest state. Learn practical steps to correct common postural issues and open up the sternum, allowing you to breathe deeply and reduce stress effectively.
But that's not all! We'll also highlight the holistic health benefits of 360 breathing, from strengthening your core and pelvic floor to alleviating low back pain and improving balance. If you're dealing with a leaky bladder, you won't want to miss how these techniques can offer relief. Join our community for more expert tips and tricks to stay active and healthy through midlife. If you find these insights valuable, please share our podcast with a friend or leave a review to help us reach more listeners like you. Grab your earbuds and let's move through midlife with grace and ease.Support the show
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Can you truly transform your eating habits by simply paying more attention to your food? Join me, Courtney, on this enlightening episode of Moving Through Midlife, as I sit down with Chef James Barry, the esteemed private chef and visionary behind Eat Pluck, to uncover the secrets of mindful eating. Chef Barry brings to light the contrast between our modern, often confusing dietary landscape and the wisdom of our ancestors. We discuss how understanding and reconnecting with our body's natural cues can lead to significantly better health outcomes, particularly during the critical transitions of midlife.
Chef Barry and I explore the sensory disconnection many of us face due to the overwhelming choices in today's grocery stores and the prevalence of processed foods. Imagine tuning into the subtle signals your body gives you, down to physical responses like a burp or the difficulty in opening a jar, to guide your food choices. By appreciating the natural textures and colors of whole foods, and relearning how to listen to our bodies, we can make more mindful and healthful choices even before we set foot in a store. We also share practical advice on incorporating nutrient-dense foods like root vegetables and organ meats into your diet, making these healthier options more accessible and enjoyable.
Finally, we delve into the art of home cooking, emphasizing the importance of visual appeal, seasoning, and creating a pleasant dining environment. Chef Barry offers tips on making meals more attractive and flavorful, including the use of umami to enhance the taste of organ-based seasonings like Pluck. We discuss the broader implications of mindful eating, from its impact on blood sugar levels to sustainable practices that honor the entire animal. This episode is packed with actionable insights to help you embrace a more mindful, healthful approach to eating, and navigate midlife with grace and vitality. Don't forget to check out Pluck on Amazon and follow Chef Barry's journey on Instagram at @chefjamesberry for more inspiration.
Receive 15% off using this link and code:movingthroughmidlife
https://eatpluck.com/?ref=ADOWXQE8Support the show
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Transform your approach to conflict resolution with insights from Karleene, a seasoned hostage negotiator. Discover the techniques that Karleene uses to navigate everyday conflicts, drawn from her personal experiences balancing a household with a brain-injured husband and seven children. You’ll uncover the five foundational principles she swears by—curiosity, attitude, master listening, connection, and reframing—to control emotional reactions and maintain constructive dialogue.
Explore the nuanced dynamics of parenting styles and conflict resolution in our discussion. We delve into the balance between authoritative and nurturing approaches, highlighting the importance of understanding and addressing inner conflicts before they manifest outwardly. Karleene’s professional insights and personal anecdotes illustrate the transformative power of ongoing dialogue and open communication in navigating fears and insecurities, and fostering healthier relationships.
In a heartfelt chapter, Karleene shares a pivotal moment of self-reflection during a marriage crisis, underscoring the importance of vulnerability and open communication. Learn how a simple 15-minute conversation can foster deeper connections and understanding in your relationships. Plus, explore the valuable resources and training programs available on Karleene Savage's website, designed to enhance your parenting skills and personal growth. This episode is packed with practical tips and enlightening stories to help you navigate midlife with grace and resilience.
You can find Karleene at:
www.karleensavage.com/parentsSupport the show
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Imagine you're walking confidently through your golden years, free from the fear of falls and injuries. That's not just a dream; it's a reality you can achieve by focusing on one crucial area: your ankles. Join me, Courtney, on this episode of Moving Through Midlife, as I share a deeply personal story about a family member's fall that underscores the undeniable value of ankle mobility and strength. We'll dive into a practical, step-by-step exercise you can start right from your chair, designed to improve your ankle health and enhance your stability. By prioritizing safety and going barefoot, you'll fully engage your foot's range of motion and start your journey toward better mobility and injury prevention.
Incorporating simple movement snacks into your daily routine can make a world of difference in your overall well-being. Listen along as I guide you through an easy-to-follow exercise that aims to boost your ankle mobility and keep you active as you age gracefully. Don't hesitate to text us with any questions or feedback—we'll address them in an upcoming call. And, of course, share this episode with friends or leave a review to help us reach more moms like you. For more support and resources, join our Moving Through Midlife community and take the next step in your journey to better health and stability. Enjoy the benefits of this movement snack and embrace the joys of staying active through midlife and beyond.Support the show
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Deb Blum is the founder and guide for The Whole Soul Way 12-Month Experience. Having been an empowerment and transformational coach for women for over a decade, she's pulled together everything she's learned on her own path and from her clients into a guided self-paced online course and program. In this program, she teaches a step-by-step process to unhook from fear, conditioning, and other barriers to love so that you can truly enjoy the life you're in and experience emotionally deep and mutually fulfilling relationships. Deb loves to dive deep into subjects such as shadow work, inner child healing, self-love, nervous system regulation, authenticity, emotional maturity, spirituality, and conscious living. Deb is an empty nester with 20 and 21-year-old boys in college and recently moved to Scottsdale, Arizona, with her husband of 22 years.
We discuss:
-How we can shed the expectations and start to live into what we really want
-What to do if having a midlife crisis
-How we can live for ourselves
-How to listen to ourselves when struggling
-Understanding the phases of life: first phase of life and second phase of life
-Living for your soul
-How to not act on your emotions
-The importance of listening as a mom
-Drama and Trauma Triangle
-How to listen when life is so busy
-How to check in with our feelings
You can find Deb at:
Website: https://www.thewholesoulway.com/
Social Media Links:
https://www.tiktok.com/@deb.blum
https://www.instagram.com/debblum/
FREEBIE: https://www.thewholesoulway.com/triggersSupport the show
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The first Monday of the month I provide you with a movement snack to see how you are moving in your every day life. Today we are talking about Mobility and these are exercises that we all need to be practicing on the daily.
I discuss:
-the importance of mobility
-what joints should be stable and what joints should be mobile
-how to work on foot mobility
-exercise to strengthen the big toe
-how to increase hip mobility
-the importance of adding rotation into your daily life
-how to not be so stiff in your back
-how to release tight shoulders
If you enjoyed this episode I would love for you to work with me!Support the show
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If you struggle with organizing your pictures or not sure how you should create a photo book this podcast is for you. Today I speak with Haleh of Picturli.
Haleh Shoa is the founder and CEO of Picturli, a photo organization, curation, archiving and design studio that helps families, individuals and businesses transform their photo mess into one sortable digital library. Haleh and her team meticulously organize their client’s entire photo collections into a sortable and searchable Photo Archive that is secure, easily shareable. Haleh firmly believes that our family histories and personal memories are some of the most valuable treasures we can have and that preserving and sharing them is essential for future generations.
We discuss:
-How to organize pictures
-The best apps for organizing pictures
-How to backup your photos
-How to start making photo books
-How to curate photos and decision making skills for deleting photos
You can find Haleh at:
https://www.picturli.com/
https://www.instagram.com/picturli/
https://www.facebook.com/picturli/
https://www.linkedin.com/company/picturli/Support the show
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Bria Gadd is an holistic health coach, and certified personal trainer and nutrition
coach, who specializes in female hormones, helping women with weight release
and energy gain in pre and post menopause, and finding clarity in hormonal
chaos.
We discuss:
-What your period says about your health
-How sugar affects our periods and overall health in perimenopause
-How to handle our energy in perimenopause
-Sleep hygiene in perimenopause
-Nutrition in perimenopause
-The effects of caffeine in perimenopause
-How to handle movement and exercise in midlife
-How do we learn to listen to our body
-Cycle syncing your workouts
-The best way to workout during perimenopause
You can find Bria at:
Website: https://www.briatheperiodwhisperer.com/
Instagram: https://www.instagram.com/bria_period_whisperer/
Facebook: https://www.facebook.com/BriaThePeriodWhisperer/
TikTok: https://www.tiktok.com/@briagadd
YouTube: https://www.youtube.com/@bria_period_whisperer
Podcast: https://www.briatheperiodwhisperer.com/the-period-whisperer-podcastSupport the show
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Today I am speaking with Hally Brooke, Founder & CEO of Live Nourished Coaching, is a Certified Functional Medicine Nutrition Counselor, Health & Wellness Coach, and industry advocate. Overcoming personal GI issues and extensive training led her to establish a thriving nationwide practice. Hally's mission at Live Nourished Coaching is to make health coaching accessible to all, accomplished through direct coaching and strategic partnerships. An international speaker, top-level medical practice consultant, and founder of a world-class health coaching agency, Hally's true inspiration lies in witnessing clients transform from illness to thriving wellness, driven by their internal motivation to Live Nourished.
We discuss:
-her struggle with IBS
-how she needed to heal her gut to heal her stomach issues
-what is adrenal fatigue
-how to heal adrenal fatigue
-is mom burnout the same as adrenal fatigue
-how to decrease cortisol
-how to decrease inflammation in the body
-what to do if we are chronically exhausted
-and so much more.
She shares a lot of information on how she has helped women through various auto-immune diseases and provides a wealth of information.
If you are interested in booking a call with her, head to www.livenourishedcoahing.comSupport the show
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