Well & Worthy Life Podcast: Recent Episodes
Deanna Pizitz
The Well & Worthy Life Podcast, hosted by certified Health Coach Deanna Pizitz, aims to inspire and encourage you to become the best version of yourself you can possibly be.
Each week Deanna and a guest invite you to listen in as they discuss strategies to improve physical health, mental health, spiritual health, and everything in between. Let's find the way to your best life together.
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 becauseour 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 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
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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 Method
Balance 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 Gut
Instagram 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
Youtube
Podcast
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.
All too often the conversation around menopause has been ignored or misunderstood but there are many of us working to change the conversation. My guest today, Dr. Louann Brizendine is one of those voices of change. She is using her unique ability to make science approachable to create a positive new framework for this life stage. Her new book, The Upgrade: How the Female Brain Gets Stronger and Better in Midlife & Beyond is a game changer! This book is for anyone going through perimenopause and menopause or even those of you in your late thirties. If you're older, you'll be able to relate to it and if you haven't started the transition, it will serve as a guide to what's to come and what you can do.
Here's what others are saying about Dr. Louann's work:
“Dr. Louann Brizendine's The Upgrade is uplifting, upbeat about the physical, mental and social health of women in the upper chamber of the life cycle. If you're 60 years old and up, you will love this book. As she did in The Female Brain (a bible for all women), Dr Brizendine writes clearly and jauntily, this time explaining why, generally, we get happier as we age. The Upgrade is an engrossing read, rich with science and psychology and hopefulness.”—Leslie Stahl, Correspondent, 60 minutes
Knowledge is power and to go into menopause with more insight will hopefully make the process a little smoother. Gain some more knowledge in this inspiring conversation with Dr. Louann. Midlife and beyond can truly be some of the best years, there's science to prove it!
Order The Upgrade: How the Female Brain Gets Stronger and Better in Midlife & Beyond.
Join me in my Balance programs!
Balance Eating Method
Balance Program
I often hear things like, “menopause is destroying my life” or “I’m having horrible perimenopause symptoms” but it doesn’t have to be that way! Today I have Dr. Anna Cabeca on the show talking about how to opt out of menopause misery and experience a joyful transition to the next stage of their lives. I've been following Dr. Anna on Instagram for awhile and I was thrilled she was able to join me on the podcast because I wanted to introduce all of you to her. She has written a few books, with her latest one "MenuPause" launching today! You can find it through her website linked below.
Dr. Anna Cabeca is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She has special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy and we're touching on all of those topics in this episode!
When her own health took a troubling turn during menopause, she sought out the wisdom of healers around the world. She learned that modern medicine and natural remedies are not at odds. Working together, they create indisputable results and true well being. Using delicious, healing foods and simple lifestyle changes, Dr. Anna reclaimed her health and life. With her methods, you, too, can breeze through menopause into your “second spring”, feeling the best you ever have.
Connect with Dr. Anna:
Website: Dr Anna Cabeca
IG: The Girlfriend Doctor
Podcast: The Girlfriend Doctor Show
Join me in my Balance programs!
Balance Eating Method
Balance Program
Whether you want to admit it or not, the food you eat absolutely affects your mood. Alison Bladh is back on with me today sharing insight on how to boost your mood with food. Both her and I are passionate about helping women along their perimenopausal/menopausal journey and one thing that most women experience in that journey is mood swings.
We cover the gut-brain connection and how inflammation from foods we eat directly impacts our brain. We also discuss foods that boost our mood and the ones that can easily drag you down! Whether you're already in that season of life looking for support or wanting an early start on healthy habits to support you when the time comes, you'll want to listen in on our conversation.
If you’re experiencing menopausal moods like irritability, anxiety and weepy all the time, Alison has a great resource for you! Download her free menopausal mood boosting eBook with meal plans, recipes, and shopping lists revive your mood in a quick and easy way!
Mentioned on the show:The smile trial - A randomized controlled trial of dietary improvement for adults with major depression.Previous episode with Alison - How Perimenopause Affects the Skin
Connect with Alison via:Her website
Instagram
Twitter
And before I leave you to enjoy this episode, here's the link to join me in the Balance Eating Method! Another great resource to help you boost your mood with food!
Ever wonder how to stay young at heart? My guest today, Anne James, may have unlocked the secret! Anne published her first book at age 90. Let me say that again, Anne published her FIRST book at 90 years old. If you ever feel like life has passed you by and you missed the chance to create what’s within you, I say think again!
One thing I learned from my conversation with Anne is we can keep reinventing ourselves, it's never too late for anything. We can continue to live our lives, but we have to take control and very intentional about our living. Anne shares with us how she has done just that. Writing was always a passion and she shares her process of becoming a published writer. There were obstacles to overcome but that didn't stop her.
I highly recommend Anne's book, Marsh Bird. The book is based on a place that I have fallen in love with. I was captivated by her writing and I couldn't put it down!
I hope that you are as inspired as I was in this conversation with Anne. She has a beautiful outlook on life that can remind each of us to live on purpose.
A brief description of Marsh Bird, "Woven with murder, mystery, and magic, The Marsh Bird is a compelling story of a young, orphaned, multiracial girl from Louisiana and a white teen abandoned as an infant and raised by a local white fisherman, both embraced by the residents of a rural, Gullah Geechee sea island community. This is an unforgettable love story, and a tale of survival that proves it is the bonds of love and care that create a family."
What do you think the answer to how to stay young at heart is?
p.s. Don't forget the invitation to join me in the Balanced Eating Method.
I often say my mess became my mission. The very places of mess in my own story have become the fuel I use to do the work I so passionately care about today. It's the same for my dear friend, Suzanne Smith, only she likes to say her pain has become her purpose. Suzanne is back on with me today sharing her new program, journey of becoming. It's a program she created from the lessons she learned through her own hard times.
The courses' title is fitting as we never fully arrive in this life, we continuously grow and evolve and learn along the way. That is if we're open to a growth mindset! When we feel trapped in a cycle that we can't get out of, something needs to change. It's often a mindset and a belief. In Journey of Becoming, Suzanne gives practical steps to take to move through the painful parts of your story and offers inspiration that helped her begin to change her life for the better.
Your life can change if you do the work. If you sit still and want your life to change, it's not going to change. You have to be willing to take that first step and invest in yourself and know that you are worth it.
Mentioned on this episode:
Get all the information on Suzanne's new program.
Catch the previous episodes with Suzanne: living your best life every day and a live coaching session on setting boundaries with adult children.
Connect with Suzanne on her website or Instagram.
Want to move to a more balanced, healthy eating in 4 weeks? Join me in the Balanced Eating Method.
As you move into your 40's, 50's and 60's do you feel young at heart and full of life? I know that's how I feel at 56! As we get older, many of us are asking ourselves how to age gracefully and that's what I'm talking about with Teresa Townsend today. Teresa was on the podcast a few months ago talking about mindset and health during Menopause. Today she and I are talking about pushing back on the lie that many people believe - that life stops at a certain age and you've missed your chance to do what makes you feel alive.
One of my favorite age gracefully quotes that Teresa shares in the episode is, "find what lights you up, then go and find your people and get around them." Life DOESN'T stop once we hit a certain age. You can continue to discover what lights you up, learn new skills and continue to grow and transform. Anyone who tells you otherwise isn't really living, are they?
You can either choose to spend the next 20, 30, 40 years moaning about your age, or you can choose to start living now and enjoying being this age. What will you decide?
I know you're going to feel lit up from the inside after listening to this episode. Send me an email and let me know what ways you're pushing against the aging lie!
Mentioned on the show:
- My blog post on following your dreams at any age
- Previous episode with Teresa - mindset and health during menopause
- The Balance Program to look and feel your best in your 40's, 50's and beyond!
Connect with Teresa either through her website or Instagram!
“There's more we can do then wait out the pain and hope it goes away.” and that’s just what we’re talking about today with Meghan Griech.
A Doctor of Physical Therapy, Meghan has over 18 years experience treating patients with a multitude of diagnoses, injuries, surgeries. She has developed a dynamic skillset from various treatment settings and patient populations to help people understand their mobility and musculoskeletal pains. Her passion is helping people understand their joint pain so they know how to move and where to start if their joint pain is limiting their daily activities. Meghan has developed How to Move Without Pain to reach people who want to live, work, and be active without joint pain holding them back.
In our conversation we discuss frozen shoulder, what to do with sciatica pain, when to lean into pain and when to back off, the part of the body most people complain about having pain and stretches to ease it.
As mentioned on the show, check out her free Physical Fix Road Map to start your joint health journey. You can also get her Joint Pain Assessment to take an honest assessment of how your joints are doing.
Connect with Meghan on Instagram and learn more about her work on her website.
And if you're ready to look and feel your best in the next chapter of your life, join me in Balance.
Ever find yourself wondering, why is oral health important to consider in my overall health? If so, you're not alone. Today I'm switching gears to invite you into a conversation with my dentist, Dr Paul Koch. After all the questions I was getting on Instagram about my teeth I realized it's a topic worth diving into. Dr Koch lives what he preaches in the office and I love that about him. He isn't concerned with giving you pretty teeth, his focus is your overall health and wellness.
In this episode, Dr Koch shares the top 3 reasons people lose their teeth, the direct connection between your gut health and oral health, the real reason you need to floss and how botox can support the negative impact the pandemic is having on our teeth. There are so many golden nuggets in this conversation that I know you'll find fascinating.
Know someone who needs a little nudge on why oral hygiene and regular visits with the dentist is important? You just might want to share this episode with them!
And if you're in the Birmingham area and looking for a trustworthy, knowledgeable dentist, I highly recommend calling Dr. Koch's office. All their info can be found on their website and follow his practice on Instagram for a good dose of oral health inspiration: @KochAestheticDentistry
And finally, if you're interested, join me in Balance to look and feel your best in your 40's and 50's!
Mentioned on the Show:
It should be no surprise that I found ANOTHER incredible guest through the social media world. Alison Bladh is a registered nutritional therapist who's passionate about empowering women to reclaim their health through realistic evidence-based nutrition and lifestyle modifications. Today we’re talking skin health and how perimenopause affects the skin. A native of the UK living in Sweden, Alison is not only a wealth of knowledge on the topic but I could listen to her accent all day!
Growing up on a farm in the South of England, Alison was surrounded by nature from a young age. Her love for food came from the farm where they grew their own fruits and vegetables, with a mom who also happened to be a chef! These childhood experiences were the starting point for Alison’s love of healthy eating habits.
Her experience with acne as a teenager launched her into a career as an aesthetician, working specifically with middle-aged women suffering from skin problems. As women go through perimenopause and skin changes in their 40’s and 50’s it can be extremely stressful. She worked with women's skin for many years before training as a nutritional therapist. Nutrition plays a huge part in skin care and adding this to her work has been so beneficial.
In this episode Alison shares a few tips you can try if you start noticing how perimenopause affects your skin. We also cover the affects alcohol has on the skin, sugar sag, and what to do about those pesky chin hairs that start popping up!
Be sure to check out Alison’s free ebook about skincare during menopause called "Revive your menopausal skin and get back your glow”. It has a meal plan, shopping list and recipes.
Dig into a few interesting studies on sugar sag and how the nose and ears may lengthen during menopause below.
https://onlinelibrary.wiley.com/doi/full/10.1002/ajpa.23878
https://www.skintherapyletter.com/aging-skin/glycation/
Connect with Alison:
Website
Instagram: carasnutritionkitchen
Twitter pink tearoom
Interested in joining me in Balance? Sign up here.
I was recently listening to one of my favorite podcasts, Be Well, and this particular episode was one I wanted share with all of you. Kate Spies, the general manager of Well + Good, was on the show revealing the wellness trends for 2022 and the go-to brands to help you live your best life. There were 2 trends I wanted to share thoughts on because they are near to my heart.
The first trend: non-alcoholic spirits.
Mocktails are taking over bar carts and drink menus. I’ve had many episodes with my friend, Jenn from Sober Sis about the health benefits of cutting out alcohol. Those episodes are linked below if you want to learn more. For the past two and a half years I’ve been alcohol free and I’m sharing how this decision has impacted my health. I’m thrilled this is becoming more of a trend!
Another trend Well + Good mentioned: menopause.
With over a billion people soon to experience menopause, it’s going to be a topic we hear a lot more about. We don’t have to suffer in silence anymore when it comes to menopause. Amen to that! Well + Good writes, “Entering menopause, which is a biological inevitability for anyone who menstruates, is largely not only ignored, but also stigmatized. But in 2022 and onward, thanks to product launches, new devoted health-care resources, and a focus on medical education and access, we can expect the shroud of silence that’s long covered this phase of life to be removed.”
You can count on me talking about these wellness trends of 2022 as well!
Listen to the full Be Well episode here and get the full list of wellness trends for food, health, beauty, fitness, home and self care.
Mentioned on the Show:
21 day challenge with Jenn
Podcast: Can you drink in moderation
Podcast: Let’s talk about our relationship with alcohol with Jenn the Sober Sis
Podcast: The health benefits of going alcohol free
Jenn on Instagram: @sobersis
Join the Balance Program
Today I have another like-minded woman on with me, Dr. Angela Gala. She and I met through a brand licensing group we are both part of called menopause expert. Like myself, Angela has a desire to create more awareness, conversation and education around menopause. We have a shared passion to remind women going through this season of their life that they are not alone.
With all the information we’re given about puberty and pregnancy, there’s a real lack of education about menopause. Angela and I seek to change that because with more awareness you can better prepare yourself. Knowing how to prepare yourself for menopause can help lesson the symptoms or bring more understanding so you don’t feel like you’re losing your mind when you start going through it!
Born in Cuba now living in Houston, Angela earned her medical degree over 28 years ago at Northwestern State Medical University in Russia. Her focus was on holistic health and it brought her all over the world. After a long and fruitful, academic and scientific career, she decided to give a fresh start to her career as a certified health and life coach with the holistic approach to health care and health promotion.
She's passionate about helping women who feel lost in midlife crisis, regain their energy and vitality as they create the next chapter of their lives. If you want to connect with her and be part of some of the amazing work she’s doing, be sure to go to her website AND check out her facebook pages The Fabulous Women Network and Dr. Gala Health Coaching LLC. If you're looking to connect with another menopause expert and find more support in this transition of life check her out!
p.s. the invitation is always there for you to join me in the Balance Program, see you there!
Instagram has connected me to some amazing women on a similar path to me and today I have one of these women on, Lisa King. Lisa and I have so much in common! We’re the same age, our husbands have the same name, we have 3 boys, our granddaughters are the same age and we both coach women on aging well. On today’s episode we are talking about her journey healing from bladder issues, menopause and meditation.
We both agree there are conversations we never had about menopause side effects and we want to change that. As we speak up about these issues we want to educate and normalize menopause for women who are approaching that season of life. Lisa shares about her healing journey with interstitial cystitis or painful bladder disorder. It can be a topic that can cause shame and embarrassment but in telling her story, Lisa is able to be a beacon of hope for women who are experiencing the same. In everything she does, Lisa wants to remind women they are not alone.
We also talk about a powerful little book Lisa and her sister wrote. As her sister was diagnosed with breast cancer at the age of 35, Lisa was going through a difficult time in the downturn of 2008. Both of them dove into self development at the time, reading and journaling to process the challenges they were faced with. Through that experience the two of them wrote a book together about things they learned from their journeys. The book is called Tiny Life Changes, a simple book filled with reminders on how to stay on track and why a healthy mind is important to the healing process. When we can shift our mindset towards thoughts that better serve us we often heal better.
This conversation with Lisa was is rich and life giving. If you need to be encouraged on your journey with bladder issues, menopause and meditation give this one a listen.
Connect with Lisa on Instagram at The Fulfilled Pharmacist and check out her free gift, "5 Easy Steps To Ditch Bladder Pain".
p.s. Join me in Balance or get on the waitlist for The Balanced Eating Method to move to more plant based nourishment in 4 weeks.
Do you ever wonder how to find your life’s passion? If so, I've got a great podcast for you all today! I’m talking to a relationship whisperer named Emily Pereira. Emily is an international retreat leader, yoga teacher, and women's coach. She invites women to her retreats who feel they’ve lost their spark or are going through big life transitions, so they can reclaim their enthusiasm for life and trust their path! All of her retreats take place in Costa Rica where she lives full time, how dreamy is that!?
In this episode, Emily shares the story of how she walked away from the so-called dream life in order to go on a quest. The quest, as Emily describes it, is an epic, inner journey to find the essential self or the spiritual self. It’s the self that knows exactly who you are, why you're here and the steps you need to take to have that incredible life you want to live. Doing that for herself was so transformational that she now shares it with any woman needing the same.
Emily also is giving each of you an incredible free gift, her goddess cleanse, normally priced for $249. Why should you grab this freebie? Here’s how Emily explains it, “If you're in that place where you want to either spice up your relationship, or you want to call love in, this cleanse can support you in doing that. When it comes to calling in truly aligned love, three systems need to be attuned to the body, the mind and the spirit. This cleanse works with the moon cycles to soothe your nervous system, clear internal blocks and elevates your vibrational frequency.
It's going to balance your appetite while also being super easy to follow. And it's going to accelerate your quest for love, because what it does is it draws forth your natural beauty and your innate power to shine.” How powerful is that?! You can grab it right here.
Again, My conversation with Emily was so inspiring, so if you’re looking to find your life’s passion tune in to this episode. Be sure to listen until the end so you can learn a mantra that has guided her path and could be just what you need to go into the new year!
Connect with Emily on:
Instagram
Her Website
P.S. Don't forget to join me in Balance!
Are you a new year’s resolution or intention setting kind of person? In the month of January there’s always a lot of talk about goal setting for the year. Personally, I’m not a new year's resolutions kind of girl. I used to be, but I realized a long time ago that those don't work for me. Instead, I like to choose a word for the year that I set my intentions on.
Resolutions can feel rigid and if you don’t live up to it there can be a feeling that you somehow failed. Setting an intention gives you something to set your focus on. You can let it be something that keeps bringing you back when you are making decisions throughout the year. I often ask myself, “does this align with my word for the year?”, if not I can easily say no.
I'm a big believer that mindset is the key to everything. In the book, Tiny Habits by BJ Fogg, he says that in order to get our behavior to change, we have to do the small things and do them consistently. Taking pause to celebrate yourself and be proud of how far you come gives you the strength to keep going. It's small things done consistently that bring the change and that’s something I talk a lot about in my balance program.
I encourage you to think about a word or intention for your year and write it down. If you're looking for guidance, here are some great questions to spark ideas. Avoid looking for the quick fix and instead ask yourself, if this is my intention, how am I going to get there? What is going to be my roadmap?
When we are working on health and wellness, it isn't a destination. It is a journey. We have to have a roadmap to get there. It's the small little things done consistently that make the big change.
Have you thought about your intention(s) for the year? If so, I’d love to hear what they are! Email them to me at Deanna@wellandworthylife.com
I’m excited to introduce you to someone I recently started working with. Allison La Bianca manages all aspects of my podcast and has been a huge help to me but little did I know all the things she is capable of doing! When I asked her to help me work on my Balanced Eating Method Program to help people incorporate more plant based eating into their lifestyle I found she’s been eating that way for over a decade! Her journey into plant based eating has helped those around her see how easy it can be.
Losing her mom to cancer as a teenager was the catalyst for many of the choices she has made for her life to date; plant based eating being one of them. Before healthy eating for vegans was easily accessible, Allison learned the value it had for her overall health. In those early days it took some creativity for her to go out with friends and find ways to embrace this new lifestyle. We talk about what the journey into plant based eating initially looked and felt like, her favorite go-to’s and cultivating a mindset for healthy eating.
Being a yoga teacher as well, she uses the practice to tune into her body and listen to what it’s really asking for. Allison brings many aspects of her lifestyle together as a yoga teacher by inviting others in on the journey towards their own wholeness. She ignites an adventurous spirit in others by leading yoga retreats around the world where she helps participants slow down, tune in and listen to what their own soul is longing to say all while serving delicious plant based meals throughout the retreat!
Stay connected to Allison and learn about her upcoming Awaken & Free yoga retreats on her instagram or website.
If you’re looking for support incorporating more plant based eating into your lifestyle, join Melanie and I in our Balanced Eating Method.
Also mentioned on this podcast:
- Dr Gregor’s Daily Dozen for Plant Based Eating
- Pinterest Board of Vegan Meal Ideas
- My Balance Program
There are so many benefits to monitoring your blood sugar levels. Today I have Molly Downy on from NutriSense, sharing about what you can learn by wearing a continuous glucose monitor. Molly is a licensed dietician and nutritionist specializing in glucose control, metabolism and weight loss. She works as a dietician at NutriSense, a health technology company. At NutriSense they leverage continuous glucose monitors as a way to optimize diet, health and overall wellbeing.
When you think of the word glucose, do you think people with diabetes or high blood sugar? Most people do! NutriSense works with people who have type two diabetes as well as the general healthy population. They support those who are curious about their health and want to know how to respond to different variables in their life. Using a continuous glucose monitor is one way to provide better insight into your body and metabolism. It lets you know how you’re processing different foods, how you respond to different workouts and how you respond to stress and sleep.
The continuous glucose monitor helps those at NutriSense identify anything that's going on within the users body. Staying up on any potential yellow flags early on allows modifications to made. Down the road, any of these adverse issues or the progression of a specific disease can potentially be avoided. When you work with NutriSense using the CGM, you are connected with a dietician who can support you and guide you in your health journey.
Believe me when I say, you’ll want to tune in to this episode. You’ll discover how meal sequencing can help regulate your glucose response, what happens when you eat throughout the day and how movement can helps maintain blood sugar. So many great hacks you’ll want to incorporate into your life!
Let me know what you think about this topic. DM me on Instagram or email me, I love to hear your feedback!
Referred to in this episode:
Quick and Easy Blood Sugar Balancing Meals for a Healthy Life
Importance of Blood Sugar Stabilization
Join me in Balance
NutriSense on Instagram
NutriSense website
Use code Deanna25 to get $25 off at NutriSense
Living with balance starts with mindset not a rigid checklist of things to do that only set you up for failure. How can you get your mind right so everything else falls into place? My Balance program is a great place to start! In today's episode, I'm talking with a few of my inner circle Balance members about their experience.
Trying to conquer everything at once can be overwhelming. In balance we break it down into smaller pieces to feel successful with each step. It's more about feeling and living the second half of our life as your best. And it can be! Knowing the things you can do to make yourself feel better is key. Joining balance can help you maneuver through the chaos and stress while staying grounded in the process.
The balance program is always at your fingertips, available when you need to return to it. It's a culture that celebrates progress over perfection and gives you the tools you need to look and feel your best! The app gives you a place to communicate with the group regularly when you need to be inspired and encouraged along your journey. If you enjoy the community aspect of Balance, you can stay on for the inner circle membership. The inner circle allows you to go deeper with continued support when you need it. We dive into a new topic each month that's allows us to relate to one another and bring the encouragement we're looking for.
As I believe, we always do better in community!
With the new year only days away, tune into this episode to see how living with balance is possible in this community.
Take the chance and invest in yourself. When you do you're saying to yourself, "Hey, I am important."
Referenced in the episode: Creating Habits Instead of Making New Year Resolutions.
Living with balance starts with mindset not a rigid checklist of things to do that only set you up for failure. How can you get your mind right so everything else falls into place? My Balance program is a great place to start! In today's episode, I'm talking with a few of my inner circle Balance members about their experience. Their insights might be just what you need to hear for why you need to join Balance with us in 2022!
With Balance, we focus on the small steps to reach our goals. Trying to conquer everything at once can be too overwhelming so we break it down into smaller pieces to feel successful with each step. It's more about feeling our best in the second half of our life and unlocking the best version of ourselves. The balance program is always at your fingertips, available when you need to return to it.
And if you enjoyed the community aspect of Balance you have the option to stay on for the inner circle membership. The truth is, we always do better in community and being part of the inner circle allows you to go deeper and have that continued support when you need it.
As women, we do a lot for others and often put ourselves on the backburner. Will you take the chance and invest in yourself? You are worth the investment and when you make a choice to care for yourself you are saying to yourself, "I am important."
If you're on the fence about joining the program, give this episode a listen. This conversation will speak to the power of the program and be the inspiration you need to join us in the new year. Reach out and connect with me if you have any questions about the program.
Welcome back to another episode of Well & Worthy Life. I'm changing gears to share with you a book I ran across recently. It's a small book my mother gave me filled with a beautiful message about living life to the fullest. As I read it again I thought it would speak to each of you in some way. Especially this time of the year when we're coming up on the new year and taking time to reflect.
The name of the book is, "Dance While You Can" by Lance Wubbels.
It begins with this quote, "I was dying to finish high school and start college. And then I was dying to finish college and start working. And then I was dying to marry and have children. And then I was dying for my children to grow old enough so I could get back to my career. And then I was dying to retire. And now I am dying and suddenly I forgot to live." - Author unknown.
The book starts out saying, "my heart aches when I read that someone forgot to live. Yet I fear the feeling they express is all too common for many people today. Caught up in the business of living we rarely have time to take a close look and consider our personal lives.
The urgent needs of the moment surround us and scream for our constant attention. We are so caught up in the race to keep up that we tend to lose track of where we really are with our lives and who we are becoming. For some people, the cost is devastating."
What would living life to the fullest look like for you? Let this episode inspire and ignite you. Notice the way it stirs your soul.
While we are thinking about the approaching new year, consider joining me for Balance.
I wish I would have known more about menopause before I started going through it! It wasn’t something anyone talked about with me and I want to change that. As someone who has been through all the stages of menopause, I want to share my expertise and experience. I hope it will offer you insight into some of your own journey.
Before we dive into menopause, let’s talk about the first stage called perimenopause. This is the time around menopause when your body is in transition. A woman can start having symptoms of perimenopause seven to fourteen years before menopause sets in. Women are all different so we can’t put a standard timeline on this process. A common symptom can be irregular periods as your estrogen levels are rising and falling. You may even begin experiencing symptoms of menopause like hot flashes, trouble sleeping, mood swings, vaginal dryness, etc.
So how do you know when you officially reach menopause?
Menopause is defined as the 12 months after your last period or in other words, you've gone 12 months with no period. In this episode I share a few tips for how to best care for our bodies and minds through this transition. You don’t have to throw in the towel and accept the belly fat that’s increasing or be taken over by the mood swings. There are practical things you can do to live well through this transition. Tune in to hear some changes I’ve made that supported me in my menopause journey.
If you have questions about changes going on in your cycle, with your mood or sleep, it’s important to talk to your doctor.
We have to advocate for ourselves and be sure to care for ourselves well in this transition.
What questions do you have about the stages of menopause? I would love to hear and keep discussing on the podcast! Email me at Deanna@wellandworthylife.com and join me over in Balance to kick start a lifestyle of healthy habits.
I’m thrilled to share today’s episode with Jewel Carey today. A few years ago when I was doing my yoga teacher training, Jewel was one of the trainers. Jewel is a young woman with an adventurous spirit and big heart for others. She shares her story of using a holistic approach to healing Lyme Disease. When doctors told her there was no hope left she searched out other healing modalities.
Jewel is nationally recognized as a Doctor of Naturopathic Medicine, yoga teacher and holistic health practitioner. She is known for her adventurous enthusiasm for life and willingness to approach each client with compassion and creativity. While she is currently based out of the greater Nashville area, Jewel’s profession takes her across the U.S. She uses her story to uplift, encourage and educate folks as they establish sustainable, healthy lifestyles that showcase kindness as a powerful healing tool.
Jewel’s experience in using a holistic approach to healing Lyme Disease has given her a strong passion for holistic health. This has given her a deep desire to improve the lives of those around her too. Jewel has extensive training in Ayurveda, naturopathy, home remedies, Iridology, early childhood development, emotional processing, therapeutic exercise and nutrition.
In addition to offering personal wellness care, Jewel’s services include educational courses, mentorship programs, and immersive retreats. When she isn’t studying natural medicine or working alongside clients and colleagues, she absolutely loves spending time in nature with her family. Seeking out waterfalls, hiking with her dogs, and rock climbing with her amazing husband are amongst her greatest joys in life!
If you want to stay connected to the incredible work Jewel is doing, follow her on Instagram at Jewel Careyyy and Healthy and Kind or Facebook at Healthy and Kind
And don’t forget to join me in the Balanced Program to gain tips to look and feel your best in community with other women on the journey!
We have a returning guest on the show today, Ed Parks, our expert on brain health! Today he’s back to talk about the benefits of intermittent fasting and how it impacts our brain function and overall longevity.
I’m personally a fan of intermittent fasting and know many others are as well. If you haven’t heard of this, intermittent fasting is an umbrella term for various meal timing schedules. There are a few different ways to intermittent fast which Ed discusses on this episode.
Although many people chose to intermittent fast for weight loss purposes, Ed explains the amazing benefits of intermittent fasting for brain health. During a fasting period there is cellular rejuvenation occuring in our bodies; something that can not happen when we are eating all the time. If you’ve been curious about intermittent fasting, give this episode a listen. Discover the amazing benefits of intermittent fasting for brain health and overall longevity and how you can start incorporating this into your life today.
If you’ve missed the previous episodes with Ed, be sure to go back and give these two conversations a listen: brain health and the gut-brain connection and how to maintain a healthy brain.
Ed also owns a company called NeuroReserve. They makes a product called Relevate which is a nutritional supplement that restores vital nutrients for healthy brain aging. I love Relevate and take on a regular basis. If you’re interested in trying it out, you can purchase it here and receive 15% off using my code, DEANNA15
To maintain a healthy brain we need to take action in our own lives!
Join my Balance program: https://wellandworthylife.lpages.co/balance/
With holiday travel, family gatherings and daily rhythms disrupted, keeping up with a routine can be a challenge. The weeks between Thanksgiving and the New Year most people gain an average of 5-6 pounds. So how can you stay healthy through the holidays without sacrificing the enjoyment? It’s all about balance!
Today I have one of my best friends on with me, Melanie Roberson. When we get chatting it’s hard for us to stop, especially when we’re talking recipes and healthy habits! Melanie just launched her new website Mels Healthy Lifestyle that is full of nutritious recipes you'll want to check out. We’re talking about things we do during the holidays so we aren’t totally out of control!
When it comes to the holiday season and all the traditions around it, being present and savoring the time with family is important. Finding the balance will allow for more enjoyment and leave you feeling great in the new year. Here are a few ways Melanie and I find balance with our health habits throughout the holidays:
Bring movement into everyday, whether that’s family walks or attending your regular pilates classes. Your eating routines may be a little off but the continued movement will feel good.
Bring one of your favorite, healthy dishes to the holiday meal so you know you’ll have a healthy option.
Have accountability throughout the holidays and stay on track. Join my Balance Program so you have motivation to keep making healthy choices through the holidays. The Balance program is more than the food, it will help you prepare for the holiday season with intention.
Join Melanie and I in the new year with our balanced cooking course.
Make sure you're following Melanie on Instagram at Mels Healthy Meals for holiday recipe ideas!
Enjoy the episode and your Thanksgiving!
Meredith Mann is back on the Well & Worthy Life Podcast for the third time! She is full of wisdom and I always learn so much from our conversations. Today she’s sharing about her new cookbook, Well Made, which is full of easy blood sugar balancing meals for a healthy life. Eating healthy doesn’t have to be hard and Meredith created this cookbook to make that easier for you and I.
Meredith is a holistic nutrition and wellness consultant who helps women find food freedom. In this episode she explains why she decided to leave out the nutritional breakdown and instead focus on the nourishment breakdown of each recipe. In a previous episode with Meredith she shares why the all or nothing approach to dieting doesn't work.
If you get hangry, feel low in energy and find yourself waking up throughout the night it could be blood sugar spikes and crashes. Meredith explain what is happening in your body and why it’s important to bring balance back through food. Check out a previous episode with Meredith where she talks further about the importance of blood sugar stabilization.
Meredith shares with us some of her daily go-to meals and how they help her feel balanced throughout the day. We also talk about the benefits of eating whole, organic carrots daily to remove extra estrogen. Here’s the raw carrot salad recipe she mentioned in the episode. Give it a try and let us know what you think in the comments!
Her cookbook comes out this month so check out her website, The Peachie Spoon, to purchase it! It’s an easy tool to have on your kitchen counter to bring some simplicity to our very busy lives! And if you aren’t already, follower her on instagram at The Peachie Spoon for more balanced blood sugar recipes!
If you’re looking for ways to lead a more healthy lifestyle you need to check out my balance program to look and feel your best!
Tanya Dalton is on the podcast with us today. She’s a best selling author/speaker and she’s talking about her new book, On Purpose: The Busy Woman’s Guide to an Extraordinary Life of Meaning and Success. I’ve been reading through this book and absolutely loving it! Tanya offers so much wisdom and practical tools for how to live on purpose.
Living on purpose isn't about changing who you are but rather rising up and becoming the best version of yourself. It’s looking beyond the horizon at who you want to be, what you desire in your life and the steps to take to get there. And guess what? You can learn how to live on purpose at any age! For all of you empty-nesters (or soon to be) who are wondering who you are outside of motherhood, this book is for you!
In this episode Tanya talks us through the concept of cathedral thinking and how to apply that to our own life and legacy. She also explains the power of smart goals, using I.M.P.A.C.T to guide your goal writing process. Be sure to take notes because these goal writing tips are extremely helpful for living with purpose.
Tanya is an inspiration and this conversation will light a fire in your belly for living your life on purpose. Enjoy the episode and be sure to check out her book here.
Spread the love and share this episode with someone who seeks to live life on purpose!
Looking for ways to lead a more healthy lifestyle? Check out my balance program to look and feel your best!
Hello friends! I cannot wait for you all to listen to this episode. It may be one of my absolute favorites! Life coach Sandra Daniele is on with Suzanne Smith having a live coaching session on setting boundaries with adult children.
Suzanne recently wrote a blog post on the topic and it really resonated with me. I had a feeling it would with many others as well so I reached out to have her on the podcast. Suzanne recommended we bring on a therapist to help navigate the topic and I thought that would be a great way to take this conversation further.
The lines can get blurry when it comes to setting boundaries with our adult children. It can be difficult to say no and we may feel obligated to continuously meet their needs at the expense of our own. Getting underneath the surface of our feelings and becoming aware of why we say yes when we want to say no can release resentment. As we step into our true self and lay out better boundaries, we show our adult children how to do the same.
In this conversation Sandra helps Suzanne do just that and you can hear the newfound freedom in Suzanne’s voice!
I know this live coaching session on setting boundaries with adult children will have something in it for you too. Your story may look different than Suzanne’s but listening to the process will give you something to take away too!
If you want to get in touch with Sandra on coaching services you can go to her website and follow her on instagram at Wish on Wildflowers for daily inspiration.
Here is Suzanne’s blog post on the topic and be sure to follow her on Instagram at Crazy Blonde Life Blog
In case you missed my previous episode with Suzanne you can check it out here.
If you’re looking for ways to lead a more healthy lifestyle you need to check out my balance program to look and feel your best!
As we continue with our October theme for Breast Cancer Awareness month, I wanted Bruce to share his story of starting a Breast Cancer Research Foundation. I don’t typically have men on the show because I love talking to women about women’s issues but Bruce Sokol is a very special guest. Bruce is my husband’s uncle, who shares his own experience of breast cancer impacting the life of someone he loved.
In 2000, Bruce's wife, Didi, died of Breast Cancer.
Bruce turned his anger and fear into something bigger; seeking a cure not only for his wife but for the many women who receive this diagnosis by starting a foundation. He also wrote a book about the experience, Breast Cancer - A Husband’s Story, which I recommend to any man going through a similar journey.
Bruce embarked on the journey to start foundation to raise money specifically for research. Today, the Breast Cancer Research Foundation of Alabama has raised over 11 million. What I absolutely love is that for every dollar received, ninety cents goes directly to breast cancer research.
When so many others told Bruce his idea to start this foundation could never work, he pressed on with his vision to raise money and find help find a cure. If you want to donate to the Breast Cancer Research Foundation of Alabama you can give here. Your giving has a direct impact on the research
If you enjoyed this episode, share it on social media or rate us to help more people find it. And if you missed last week's episode with Tammy Pugh, nurse practitioner at a high risk breast cancer clinic, give it a listen.
p.s. If you’re looking for ways to lead a more healthy lifestyle try out my balance program to look and feel your best!
October is Breast Cancer awareness month. Today I’m honored to have Tammy Pugh, a nurse practitioner in Mobile, Alabama, on the show. Tammy runs a high risk breast cancer clinic. When she took over the clinic she found that 90% of the patients were women at high risk.
Tammy breaks down the factors that put a woman at high risk of developing breast cancer. She speaks to the value of early detection for long-term survival as well as ways to minimize the risk.
A few of those high risk factors for are:
- Having dense breasts
- Someone without children
- A strong family history of breast cancer
If you’re in the Mobile and surrounding area and you’re wondering if you’re at high risk, reach out to Tammy. If you need support finding a high-risk breast cancer clinic in your area, contact one of us. We can help you get connected to people in your area that can help as well.
Give this episode a listen or read the transcript below and learn the importance of regular self breast checks and exactly what to look and feel for when doing them. Tammy is an expert in the breast cancer risk and awareness field and shares valuable information with you so you can be your own advocate in this area.
p.s. Stay on top of your own health journey with these 3 Pillars for healthy living and if you’re looking for ways to lead a more healthy lifestyle try out my balance program to look and feel your best!
Send Tammy an email
Follow Tammy on Instagram
We’re joined by returning guest Shannon Mann. Shannon was recently diagnosed with breast cancer, so she is back to talk about what her breast cancer journey has been like so far and what she’s focusing on moving forward. October is Breast Cancer Awareness Month, so it’s important to share information and support early detection.
Shannon begins by discussing when she was diagnosed, what prompted her to get checked for breast cancer, and what she’s focused on right now for her health. She’s been doing a lot of digging and research so she can continue to support her health in a way that aligns with her values.
At the time of recording, Shannon is a week and a half out from her last chemotherapy treatment. She’s trying to find balance and focus on eating nutrient-dense foods. So many doctors, nurses, and other health professionals she’s met on this journey so far have been vegetarian, so this has piqued her interest.
Shannon reveals what her chemotherapy treatments look like and how many she has left. Once chemotherapy is over, she will have to make a decision regarding a possible lumpectomy or mastectomy. Overall, she feels most comfortable letting her body do the work and minimize the amount of pills required to support her own health.
Shannon emphasizes how important it is to be an advocate for your health. If you can’t stand up for yourself, she recommends bringing someone to your health appointments who will be in your corner. It’s also important to remember that while western medicine can be helpful, it doesn’t paint the full picture of health. A healthy lifestyle and mindset are important to wellness too.
Learn more about Shannon on her blog Oysters to Pearls.
Follow more of Shannon’s breast cancer journey in her Instagram highlights.
Today we’re welcoming return guest Bridget Kilpatrick. She is talking about learning how to find contentment in life. She brings a wealth of knowledge each time as a national board-certified health and wellness coach. Recently, Bridget has been noticing discontentment in her clients. She will share her own ways of dealing with the feeling of discontentment and what you can do to avoid it.
Sometimes we get stuck into an “if this, then that” mentality, and it can leave us in a funk. Plus, as women, we are always comparing ourselves, and there can be a lot of pressure on us to keep up. This pressure might come from inside us or the people around us, but it can also be from society itself.
Not long ago, Bridget read about the top five regrets people have when they’re dying, and each related to discontentment in some way. There are no guarantees tomorrow, so the secret is to live in the now and find joy in each and every day. This doesn’t mean that there won’t be ups and downs, but it’s important to focus more on the ups than the downs.
Some tips we hear are about looking inward, whereas other tips are more dependent on making changes outward. One thing that can really change how you feel about your day is how you structure your morning. Bridget recommends establishing a healthy routine and mindset right from the beginning of the day.
Discontentment isn’t easy to deal with, but it is possible to crowd out the negative with the positive. Live in the now, be realistic, and have expectations that meet your goals. Most importantly, live the life that feels good to you, not what society pressures you to be.
Learn more about Bridget Kilpatrick and how she is helping women become the best versions of themselves at ohealthfitness.com.
Susan joins us today to talk about cannabidiol, better known as CBD. She saw a need for high-quality CBD and CBD education in the health and wellness industry, so she started Huntsboro Hemp Company. Susan is also an IIN graduate who is passionate about supporting others in health. If you’re curious about what CBD can do, this episode has tons in store for you including to use of CBD during menopause.
Susan begins by sharing more about her background and how she got into the CBD industry. She’s been in health and wellness for over twenty years in various capacities. When CBD began to reemerge, she thought it was snake oil. Yet, her experience eventually revealed a different story, and what she learned that totally changed her mind.
There are so many benefits that CBD can provide for humans and the earth. There are also different types of CBD including full-spectrum, broad-spectrum, and isolate-based products. Susan breaks down the differences between these three types and adds that knowing why you’re choosing to use CBD can help you decide which one is right for you.
Susan believes you must be balanced to live an optimal life, and that CBD can help with that. For women going through menopause, it can help with related menopause symptoms by bringing your body back to a balanced state. It’s a part of a healthy lifestyle and works best alongside a great diet and proper sleep during menopause.
When it comes to getting the full benefits of CBD, consistency is key. There are so many products out there, but with Huntsboro there is a difference. Susan sees the process all the way through, from the farmer to the processing facility and then onto the manufacturing and packaging phase. As a result, she can stand behind the quality of the product with confidence.
Huntsboro Hemp Company Website: https://huntsborohempco.com/
Use Code DEANNA15 for 15% off your order.
Huntsboro Hemp Company Instagram: https://www.instagram.com/huntsborohempco/
September is World Alzheimer's Month, so right now brain health is a subject that deserves special attention. There are things we can do to support brain health, and Edward Park from NeuroReserve is back in this episode to talk about them and the gut-brain connection.
The gut-brain connection is bi-directional. These parts of people's bodies are connected by both the enteric nervous system and vagus nerve, which make up the autonomic nervous system. Ed shares how this two-way connection plays a part in our digestion, behaviors, and emotions.
Another thing that can influence us bi-directionally is inflammation. It drives chronic diseases, including neurodegenerative ones. Ed explains why people's bodies are not equipped for low-grade chronic stress and inflammation that can come from these diseases. Diet is so important in fighting this type of inflammation because the food we eat has such a significant impact on the health of the gut barrier as well as the type of bacteria that thrives.
If we don’t eat well, the bad bacteria multiplies. When this happens, we become more susceptible to inflammation. This inflammation, combined with thriving bad bacteria, can result in inflammation-driven diseases like IBS, ulcerative colitis, and Alzheimer’s.
Leaning our diets towards healthy plants high in fiber and polyphenols, eating more fermented foods, and reducing our sugar intake can help support our bodies and our brains. Ed is passionate about getting ahead of these problems before they become a disease. It’s not easy to change our diets. But with the right tools and support, you can start making healthy steps forward.
Listen to the first episode with Edward Park on How To Maintain a Healthy Brain.
NeuroReserve Website: Use Code DEANNA15 for 15% off
NeuroReserve Instagram: https://www.instagram.com/neuroreserve/
We’re talking about empty nesting alongside Kristi Huss in this episode. Kristi is an author, blogger, and mother of six girls. She recently wrote a book called “Empty Besting” which is about making the most out of the empty nest stage of life. Her last four children (quadruplets!) left the home last year, giving her a very unique perspective as an empty nester.
Kristi starts by sharing more about herself and her life. She’s been married for 27 years, and she had all of her children in her 20s within five years. Despite being busy with six children, she always kept a toe in the working world. Needless to say, her life has been crazy, but she loves it.
In this next chapter of her life, Kristi thought she would instantly feel free and excited. What she found instead was a feeling of loss and sadness. She decided to reach out to other women who are experiencing joy at this phase in their life so she could pick their brain and discover how they accomplished that.
Kristi discusses how her role has shifted since her children left the home. She transitioned from micromanaging as a mother to being in more of a friend role. Or, as Kristi describes it, “a manager to a consultant.” It was a subconscious transition that Kristi was able to fully enjoy by letting go.
We also hear about how being an empty nester has impacted her relationship with her husband. There have been ups and downs throughout their relationship, and they’re excited to be in this phase of their life together. Kristi is looking forward to embracing being an empty bester with her empty besting partner.
Kristi’s Website: https://kristihuss.com/
Kristi’s Instagram: https://www.instagram.com/kristihuss/
Read more stories about becoming an empty nester and making the most out of this stage of life on the Well & Worthy Life blog.
In this episode, we’re joined by mindset and mental fitness expert Teresa Townsend. Teresa helps busy female executives thrive during menopausal years. Teresa is so easy to talk to and has so much knowledge to share about what’s within our control, including our mindset and how we react.
Before coaching, Teresa was in the business finance industry. She realized that she wasn’t enjoying her life as much as she should be, and she started searching for more. Eventually, through her husband, she stumbled across coaching and never looked back.
Teresa dives into how speaking to yourself positively and moving with awareness improves everything. It reflects on your relationships and all other aspects of your life. It all starts with your mindset. If you feel stuck, affirmations can help you get unstuck.
Negative thought patterns may never fully go away, but we can reduce the frequency with which we experience them. We can learn to think differently and rewire our brains, so Teresa discusses the importance of stopping and listening to what we’re saying to ourselves. We have the power to speak things into existence that have the power to influence our lives day today. Awareness of these thoughts and what you’re doing when you get them are the first steps to overcoming them.
You can take control back from the things in your life that drain you, whether that’s certain types of media or even people. Teresa emphasizes that if you choose to, you can put up boundaries and start taking control back. It’s up to you.
Head to Teresa's website to learn more about mindset and health during menopause.
Teresa's Instagram
We are joined once again by Dr. St. Petery, a functional medicine doctor practicing out of Birmingham, AL. She returns to the podcast today to discuss turning back the clock with peptides.
Dr. St. Petery starts by explaining what peptides are, how they are made, and what they are particularly helpful for. Our body actually makes peptides, but you can often get them prescribed. Deanna shares her experience with using peptides and how it supported her body composition. It has also made a big difference in her skin and her libido.
The key in using peptides is to mimic how our body would naturally cycle them. There is a proper way to purchase and use them, and Dr. St. Petery wants people to be aware of what that means. She also discusses which peptides she finds to be the most beneficial and powerful, although they are not readily available in every state.
After chemotherapy, Dr. St. Petery’s hair didn’t grow back the same. She started taking peptides for this recently and has noticed a significant improvement in the growth rate, thickness, and health of her hair. Her nails have started growing longer, too. These are physical changes, but they imply that there are changes also happening internally as a result of the peptides.
Peptides are an alternative option to bioidentical hormone treatments. They can also help with weight loss, thyroid health, libido and hormone health, gut health, and more. Peptides are not a fix all, but they can help. The best thing you can do is implement a lifestyle change and use peptides alongside that if you choose to.
Dr. St. Petery’s website: https://www.functionalmedicineofalabama.com/
My other podcast with Dr. St. Petery: https://www.wellandworthylife.com/functional-medicine-and-the-importance-of-food/
Join Balance: https://wellandworthylife.lpages.co/balance
In today’s episode we’re discussing gut health with author Dr. Will Bulsiewicz. He’s a board-certified gastroenterologist and gut health expert. His book "Fiber Fueled" isn’t about quick fixes. It focuses on the big picture of what we put in our body and shares simple steps that help you create positive shifts in your digestion.
Dr. Bulsiewicz doesn’t feel like he chose gut health, but that it chose him. He fell in love with gastroenterology in medical school because he loved the connectedness of the system, and how the digestive system has so many different parts to consider. He dives deeper into the health crisis he faced that forced him to look at himself, how he was living, and make a change in his own life for the better.
Our microbiome is made up of trillions of invisible organisms that live inside every single one of us. They are connected not only to our digestive system but also our immune system, our hormones, and our brain function. They also influence our metabolism. This is why damage to the microbiome (also known as dysbiosis) can affect us so greatly.
Dr. Bulsiewicz shares why it’s so important to eat a wide variety of plants: science has shown that the most powerful predictor of a healthy gut is the diversity of plants in your diet. Research shows that the healthiest people are those who eat 30 or more different plants per week.
There are two things that keep Dr. Bulsiewicz feeling good. The first is eating a plant-based diet, and the second is taking a fiber supplement. Diet always comes first, but after diet there are supplements that can help. All of this should center around enhancing and feeding the good microbes.
Dr. Bulsiewicz’s Website: https://theplantfedgut.com/
Dr. Bulsiewicz’s Instagram: https://www.instagram.com/theguthealthmd/
Join Balance https://wellandworthylife.lpages.co/balance/
In this episode we’re joined by Sharon Holand Gelfand, a Holistic Function Nutritionist and author of “The Gut Method.” As Sharon puts it, she didn’t find gut health - gut health found her. She actually started out in banking and finance, but when her son was diagnosed with Crohn's disease, she decided to pursue further education in functional nutrition. What she discovered was the gut-brain connection.
Sharon also had health issues herself, including IBS, eczema, hypoglycemia, and consistent immune dysfunction. The more she learned, the more small changes she implemented. As she made these small changes, she got better. With her newfound knowledge, her son was better able to manage his symptoms as well.
There is new and fascinating research about the gut-brain connection . Food doesn’t just influence how you feel in your body, but it also impacts your mental health. We discussed a new study regarding gut inflammation and prevalence of mental health issues. It’s more important now than ever to acknowledge and appreciate just how powerful the food we put in our body can be.
In The Gut Method, Sharon shares her story and helps the reader identify patterns so that they feel empowered to make changes instead of getting overwhelmed. The book also touches on gut mapping and how it can be a very useful tool for evaluating overall health.
We talk about the changes Sharon made in her life, especially since going through menopause. Specifically, sensitivities to certain things, including alcohol. Sharon has adjusted her life accordingly, and she rarely drinks like she did before. Putting her health first is always worth it.
Sharon’s Website: https://sharonholand.com/
Sharon’s Instagram: https://www.instagram.com/sharonholandgelfand/
Join Balance: https://wellandworthylife.lpages.co/balance
In this episode we’re joined by Jill Guthrie, a health coach in Savannah, GA. Deanna met Jill on Instagram, and after talking, she couldn’t wait to bring her on the podcast. A diagnosis of osteoporosis along with a love of running and nutrition is what set her on her health journey. She has also been eating a plant-based diet for the past three years.
When Jill started making her own health and nutrition a priority, she became so passionate that she would talk about it to anyone who would listen. That’s how she ended up at the Institute for Integrative Nutrition (IIN). This program influenced Jill’s life in so many positive ways.
Jill has been running races since her mid 30’s, but she always had a desire to run the Boston Marathon. In 2008, this dream became a reality. Although she admits she did many things wrong, she learned a lot along the way. Jill doesn’t hold back from expanding on her love for running and nutrition and what it meant for her to conquer more marathons in the years ahead.
Our eating habits may (and even should) change with the ebb and flow in our lives. This adjustment requires the knowledge of what food does in our body. This also helps us choose what goes on our plate more wisely day-to-day.
Jill has been plant-based for years, and eventually her husband would join her eating this way. Transitioning to a plant-based diet has helped her husband lose weight that had fluctuated for years and to keep it off. He’s been able to reduce his diabetes medications too. From her own experiences and working with her clients, Jill knows what difference a healthy diet can make.
Jill’s Website: https://jillguthrie.com/
Jill’s Instagram: https://www.instagram.com/jillguthriehealth/
Join my Balance Program: https://wellandworthylife.lpages.co/balance
Today’s guests are Wendy and Tiffany, two sisters with a podcast called “Life After Fat Pants” talk about powerful transformation. Fat Pants is a metaphor for anything that we need to work on, transform, or let go of. Other people can want something for you, but until you’re ready to work for it, it won’t happen for you.
Yes, they are sisters by blood, but they define sisterhood a little bit differently. For them, sisterhood is the female relationships in your life that stand the test of time. Tiffany and Wendy themselves went through a period of estrangement, but they were able to forgive and move past it. Wendy wrote “The Weight of It All”, which was inspired by the sisters’ real-life experiences and celebrates the bond that they have.
The women dive into the subject of powerful transformation, and how true transformation goes far beyond the physical. During a time of transformation, relationships expand and contract. It changes how you see yourself and the worth that you feel.
Tiffany shares a lot about her surgery and weight loss. She has done therapy to work through what brought her to be overweight. It wasn’t always easy, but she kept her faith in the process. During her weight loss journey, she weighed herself only once a month. It’s important to remember that losing weight doesn’t magically solve someone’s problems. For Tiffany, it’s been a process of dealing with what got her there.
The message that Wendy leaves us with is about availing ourselves to change. We must be open to learning new things. Everything is a process and an evolution.
Life After Fat Pants Podcast: https://www.lifeafterfatpantspodcast.com/
Life After Fat Pants Instagram: https://www.instagram.com/lifeafterfatpantspodcast/
My Balance Program: https://wellandworthylife.lpages.co/balance
In this episode, we’re talking about why the all-or-nothing approach doesn’t work. There are ways that you can take a more balanced approach to your healthy lifestyle. This includes prioritizing your needs, tuning into your body, and focusing on what you can add into your life instead of subtract.
What works for one person may not work for another, especially when it comes to food. A focus on whole foods is generally a good approach, but we also need to pay attention and listen to our bodies. We don’t do enough listening to our own bodies because we let busyness take over our lives.
Sometimes, when we finally tune in, we throw ourselves into the next diet or change we want to make. Then when we mess up, we completely abandon the plan, or we say we’ll start again on Monday. The truth is that this kind of approach is not sustainable. For example: when it comes to sugar, we sometimes get this idea that we need to give it up all together. However, this can lead to an unhealthy cycle of constantly trying to quit.
As women, we’re so busy taking care of everyone else. In our middle age years, many of us are still caring for our children and our aging parents. By this time, we thought we would be less busy, yet we’re busier than ever. There’s always an excuse to not take time for ourselves. It’s important we don’t let those excuses get in our way.
Focusing on making sustainable changes is the key to success. When you take an all-or-nothing approach, it’s difficult to keep it going for the long-term. Manageable and flexible changes are the ones you are more likely to stick to for a lifetime.
Listen to Jeff's story: https://www.wellandworthylife.com/jeffs-story-how-he-saved-his-life/
Join my Balance program:https://wellandworthylife.lpages.co/balance
Let’s welcome Ed Park, the Founder and President of NeuroReserve. NeuroReserve makes Relevate, a nutritional supplement that restores vital nutrients for healthy brain aging. Ed talks about how maintain a healthy brain by taking action in our own lives.
Many people don't realize that two thirds of the people diagnosed with dementia are women. Knowledge is power, and that’s why it’s important to be aware of this. There are many things we can do to maintain a healthy brain and reduce our chances of getting dementia. These include a healthy diet, regular exercise, proper sleep, and reduced stress.
Nutrition is one of the most important ways by which one can decrease their risk of neurodegenerative diseases. Nutritional supplements aren’t a replacement for a good diet, but they are a practical tool for those who need a boost to the diet they already have. Relevate is based on the strongest evidence on brain-protective dietary patterns.
Ed shares the effects of Relevate and what to expect when taking it, including Ed’s own experience and the clients that take Relevate every day. Relevate isn’t intended to be a “miracle cure,” and they make sure to let their customers know that it’s something you need to be taking for the long haul. Ed believes in a multifactorial approach in supporting brain health, including nutrition, supplements, proper sleep, and exercise. Brain training by learning new skills or playing brain-stimulating games are also helpful avenues explore. For those who feel discouraged, it’s important to remember that there are so many resources out there for you to learn how to maintain a heathy brain.
NeuroReserve Website: https://neuroreserve.com
Join my Balance program: https://wellandworthylife.lpages.co/balance/
Today we’re with Bridget Kilpatrick, and she’s here to talk to us about how to combat inflammation. We’ll be talking about what inflammation is, what causes it, and how you can deal with it. Making good choices helps us to live a long, healthy life.
Inflammation alone is the leading cause of death and disease. Diet is one thing that can help with prevention. Everyone’s body is different, and everyone’s body responds to food differently. It’s all about reflecting on what works (and doesn’t work) for you, and basing your diet around what you enjoy but also can tolerate.
Once you start eliminating the foods that don’t work for you, you’ll notice a huge difference. This could mean better energy, more stable moods, healthier skin, less bloating, and more. It can also help with another cause of inflammation, which is stress. Another way to address and manage stress is exercise, which can help take you out of that fight-or-flight mode.
Meditation or prayer is another practice that can help reduce stress (and therefore inflammation), and it also helps set you up for success in your day. It’s a daily commitment, but the difference on the days that you practice can be so profound that it almost becomes addictive. Make time for this practice every day and feel the difference for yourself.
We need to pay attention to our diet, our stress, and our environment if we want to help reduce inflammation. In large part, it comes down to how we treat our bodies. You have to be ready to choose wisely and put your effort into taking action so you can feel better.
Organic Health Fitness Website: https://www.ohealthfitness.com/
Organic Health Instagram: https://www.instagram.com/ohealthfitnessbhm/
Inflammation Blog Post: https://www.ohealthfitness.com/organichealthblog/chronicinflammation
Anti-inflammatory Food list:
https://static1.squarespace.com/static/5cdc63e3840b1605bc596fc8/t/60a4c57f20a5810a360c3af8/1621411226688/Anti-Inflammatory+Foods.pdf
Another podcast: https://www.wellandworthylife.com/detoxifying-your-home-with-bridget-kilpatrick/
Balance: https://wellandworthylife.lpages.co/balance
In this episode we’re joined by Carol Bevil and we discuss breaking the diet culture. Carol is a personal trainer, nutritionist, coach, author, blogger, and speaker. We talk about wellness, fitness, faith, and how her perspective on these things have changed over time. We also hear about how her Instagram got hacked, her new book, and so much more.
Carol jumps in by talking about the situation with her Instagram account. This was a very sophisticated hacking job, and at the time of this episode’s recording, she is still waiting to see what will happen. She’s been praying for the hacker and is hoping a seed will be planted in his heart from this experience.
Breaking the diet culture is something that’s important to Carol. God wants our relationship with food to be one of comfort, blessing, joy, and peace. Sadly, the diet culture has destroyed that. For so many people, food is often related to guilt and shame. Carol touches on how the diet industry works, what their main motivation is, and why we need to look to God to guide our relationship with food.
It’s interesting how we go to God for so many things, but not usually for help with our relationship with food. Faith is the backbone of Carol’s coaching, and authentic transformation comes when you surrender. Willpower is a little moment where you realize you are facing something in which you need Jesus.
We cannot let our relationship with food claim our identity, or allow us to judge others harshly. As women, we can strengthen each other and help equip each other to navigate our relationship with food.
Carol’s website: https://www.fuelbodyfeedsoul.com/
Another podcast with Carol: https://www.wellandworthylife.com/knowing-your-worth/
Join Balance: https://wellandworthylife.lpages.co/balance/
Melanie Robertson is my guest today and she shares with us her lessons from a plant based diet. Melanie had a journey leading up to deciding to try a plant-based diet, and she’s tried other diets as well. She’ll be diving into what trying each of these different diets was like for her.
Melanie didn’t think of this choice to go plant-based as a decision, but rather a situation that just sort of evolved. When she got into her 40s, she started being more conscious of her sugar intake. This was the beginning of her journey into trying different diets, and she chose Paleo as a starting point for reducing sugar.
When her husband came to her and wanted to do the keto diet, she decided to try it with him. They stuck to the keto diet, without cheating, for four years. At one point, Melanie looked around and noticed how many of her friends were plant-based, and she decided to try that next. Melanie really loves seeing how the body responds to different diets, and this is what has made her so willing to try something new.
Melanie dives into how she manages her plant-based diet and why she doesn’t worry about getting in her protein. Preparing different foods for the week like quinoa or sweet potato would also help her throughout the day and week. One thing she noticed is the more vegetables she consumed, the more she craved them.
While she learned many lessons from a plant-based diet, she also missed seafood. She has not returned to red meat. She’s narrowed her diet down to what works for her, which resembles a Mediterranean-style diet. It’s important to experiment with your diet so you can find your version of happy and what works for you.
Melanie’s Instagram: https://www.instagram.com/melshealthymeals/
In this episode of Well & Worthy Life, we’re joined by health coach Bridget Kilpatrick to talk about how to combat our inner critic. It’s that voice in our heads that tells us why we can’t do something or why we aren’t good enough. Sometimes, we let that inner critic define us, and this keeps us from reaching our full potential.
As women, sometimes we can be so mean to ourselves. We often say things to ourselves that we would never say to our friends. If it’s so damaging, why do we do it? You want to uncover the root cause of it, because that will give you direction on how to deal with it.
A major aspect of a healthy lifestyle is a healthy mindset. This negative critic controls our creativity and our thought process, and actually keeps us from moving forward. It truly is damaging to our wellbeing. Don’t hesitate to work with a professional (like a health coach) to help you with mindset and behavior change.
If you’re experiencing a lot of self-doubt and limiting beliefs, try the HALT quiz. There may be a reason as to why you’re feeling this way, so check in with yourself and see what you need to prioritize (like sleep or hunger). You can also try the “5 R’s Process,” which has a powerful way of bringing you back to a better mindset.
Get back to a place where you have self-confidence by remembering who you are. A big part of this is celebrating your accomplishments. Recognize what you have done that day, that week - even that year! Remember: your inner critic is not the truth.
Organic Health Fitness Website & To Download Handout: https://www.ohealthfitness.com/
Blog Post: https://www.ohealthfitness.com/innercritic
Organic Health Instagram: https://www.instagram.com/ohealthfitnessbhm/
My Balance Program: https://wellandworthylife.lpages.co/balance-waitlist/
Listen to this podcast: https://www.wellandworthylife.com/creating-the-life-you-desire-without-excuses-or-regret/
This episode is all about tips for feeling your best on vacation. Hopefully, with the weather getting warmer, you’re planning a vacation soon. So many people who go on vacation struggle to keep up with their healthy lifestyle, but there are ways you can enjoy your vacation while still feeling your best. Implement these tips and, when you come back and get on the scale, you won’t be overwhelmed or feel like you have to start all over again.
One thing you can do to prepare for your vacation is to bring food. You don’t have to bring the whole refrigerator - just the snacks you enjoy at home. You can also plan meals in advance, whether you’re eating out or staying in.
It’s a great idea to pack wraps or sandwiches for the road. Boiled eggs and nuts are also great options. Having healthy choices around you helps you choose better options so you can feel good while you’re on vacation and keep your energy levels up.
Even on vacation, it’s important to keep moving every day. This doesn’t have to be boring, because you can include things that are fun! You could go for a nice walk, take a bike ride, or use the workout facility available to you. If there’s anything you should keep in mind on vacation, it’s just to be intentional. Yes, you can have ice cream! Just be mindful of your choices.
Another thing to remember is just to let it go. Don’t beat yourself up about gaining weight on vacation. Health and wellness is about living in the moment. What happens on vacation won’t make or break your healthy lifestyle - it’s more about what you do each and every day.
Well & Worthy Life Balance Program: https://wellandworthylife.lpages.co/balance/
Listen to this podcast: https://www.wellandworthylife.com/meal-planning-and-traveling-with-francie-kaufman-fairway-finds/
Today we are welcoming Jennifer Mackey Mary of Everyday Style. She has been running The Everyday Style School for 9 years, and she also created The Everyday Style School Podcast. Instead of focusing on having a large wardrobe, she helps her clients achieve a smaller wardrobe filled with wearable pieces that are authentic to their style. We also talked about leaning into your style in mid-life.
The key component of Jennifer's business is capsule wardrobes. She emphasizes that capsule wardrobes don’t have to be utilitarian. You can add in pieces that are bright, happy, and patterned. Clothes should bring you joy, and they should be fun.
When it comes to dressing for a certain age, Jennifer doesn’t believe in rules of what you should or shouldn’t wear over 40. Mid-life should be the most fun time to lean into your style. Why? Because you no longer need to care what people think. Jennifer emphasizes shopping in the stores you love and buying what works for your personal style.
Jennifer offers a course for finding out what your signature style is. She describes her own style as fun, current, and polished. These words and their meanings are flexible. She recommends focusing on how you want to look in a way that allows you to focus on different occasions.
Defining your style helps you stay away from buying clothes that are aspirational, and instead buy the clothes that you will actually wear. When you feel comfortable with your own style, you feel comfortable in your own skin. Always keep in mind that there’s also nothing wrong with your style changing, so long as what you wear feels authentic to you.
Jennifer’s Instagram: https://www.instagram.com/everydaystylewithjen/
Jennifer’s Website: https://youreverydaystyle.com/
Listen to this podcast: https://www.wellandworthylife.com/talking-all-things-fashion-food-and-lifestyle/
Clara of The Home Organized joins us in this episode to talk about simple and intentional home organizing. Even though it takes time and effort, doing away with clutter does make you feel good. Clara started The Home Organized 3 years ago after getting some encouragement from a friend. It is a boutique organizing firm that aims to bring joy, efficiency, and style to people’s homes.
Clara focuses on two things in her work: simplicity and intention. Her team takes a personalized approach to each client and helps them create systems that work best for them. It’s important that the home looks beautiful, but also that it’s easy to maintain.
A lot of people have emotional attachments to items, and this can make it difficult to declutter. Clara discusses why so many people experience this and shares what her own home experience was like growing up. We hear about how advertising and marketing do play a role in tempting us to buy more than we need.
Clara stands by her belief that we can live with a lot less than we think we can, and shares her strategies for buying more mindfully. Some people practice a “one in and one out” rule, and this can help keep the accumulation of items under control.
It can be difficult to let someone into your home and help you get organized because the process can leave you feeling vulnerable. Clara emphasizes her non-judgmental approach. Her team has pretty much seen it all, and their only goal is to help. They love helping the client reach a peaceful state in their mind and in their home.
Clara’s Instagram: www.instagram.com/thehomeorganized_
Clara’s Website: https://www.thehomeorganized.com/
Read this blog post: https://www.wellandworthylife.com/reorganizing-my-kitchen/
Today on this episode we are talking about essential oils for health with Sherri Vreeman. Sherri understands the importance of exercising, eating well, and making healthy choices, and essential oils play a very significant role in her healthy lifestyle. The more she learned about essential oils, the more she felt that incorporating them into her life was a no-brainer.
Sherri was introduced to essential oils by her son-in-law, Dr. Josh Axe. Her passion grew, and now she educates others about essential oils. There is no miracle essential oil, she can guarantee you will have a favorite and Sherri's is peppermint.
One thing essential oils have really helped her with is nausea, which she has often struggled with. Sherri walks us through the different ways you can use oils, and how some oils are better used one way over another. In any case, she recommends ensuring the oils you buy are pure.
With some oils, it’s important to use a carrier oil. You may also want to use a carrier oil when using essential oils with infants, the elderly, or anyone who is especially sensitive. Sherri emphasizes the importance of having a knowledge base around using essential oils and notes that she does offer continuing education classes.
Sherri supports her family with essential oils whenever possible. While some medications can harm the immune system via the gut, essential oils are easy and gentle on the body. Plus, when considering the cost and value, they really are an affordable option too. There is so much to learn about essential oils, and Sherri is looking forward to being on the podcast again in the future to share even more about using essential oils for health.
Sherri’s Instagram: http://instagram.com/sherri_vreeman
Order essential oils here: http://my.doterra.com/wellandworthylife
Read this blog post about detoxifying your home: https://www.wellandworthylife.com/detoxifying-your-home-with-bridget-kilpatrick/
On today’s episode we’re joined by Kassie Dewitt, an occupational therapist who specializes in pelvic floor rehabilitation. She treats a variety of pelvic floor dysfunctions including incontinence, pelvic pain, pelvic organ prolapse, and more. She empowers women with the knowledge necessary to protect the functionality of their pelvic floor. She’s also a wife and mother to two beautiful children.
Kassie shares how she came to become an occupational therapist and why she decided to specialize in pelvic floor rehabilitation. One part of her work she loves is having students come in and see what she does. She also enjoys bringing awareness to the good that pelvic floor rehabilitation can do.
To truly understand what pelvic floor rehabilitation can do, it’s important to know what the pelvic floor is and how it works. Kassie dives into all the details and shares the process of assessment her clients go through when they first start seeing her. Kassie’s overall goal with her clients is to ensure range of motion, coordination, and strength through the pelvic floor.
Pelvic floor health isn’t commonly discussed openly, so it can be difficult to know what’s normal. For example, when it comes to frequency of urination, what is considered to be typical for one person may vary to another. Kassie says that urinating 5-7 times in a 24-hour period and getting up no more than once while you are sleeping is considered normal.
Kassie shares some tips on how we can keep our sexual organs healthy, from using toxin-free feminine products to the best types of lubricants you can use. These might be things that most women don’t think about, but they can have an impact over time. When it comes to all things pelvic floor health, Kassie emphasizes advocating for yourself and prioritizing your quality of life.
Kassie’s Instagram: https://www.instagram.com/mrsdewitt22
Today we’re joined by Dr. Marian St. Petery, a functional medicine doctor who began her private practice in Birmingham in 2003. She expanded her training with the Institute for Functional Medicine by becoming a board certified IFMCP and was the first in the state of Alabama with this title. We talk all about functional medicine and the importance of food. She personally realized the importance of food when she was given a cancer diagnosis.
We discuss what functional medicine is. Her goal is always for patients to get better and reduce the need for them to continue coming back for further care. There are so many aspects of life that make up who we are: what we eat, our lifestyle, and even the way in which we were born. These are the kinds of things that Dr. St Petery explores with her patients.
Dr. St Petery shares the typical experiences of her patients, including the labs that she generally runs on them. She also goes through the top vitamin supplements she takes not only herself, but also recommends for her patients. When it comes to supplements, Dr. St. Petery recommends buying organic supplements whenever possible.
Deanna asks Dr. St. Petery what she recommends to her patients regarding weight gain. In some cases, Dr. St. Petery will recommend a book. In other cases, she will help them with adrenal fatigue or thyroid issues to combat the underlying cause. There is a mind-body component to weight loss that often gets ignored, and weight gain can be a result of unresolved issues.
Functional Medicine of Alabama Website: https://www.functionalmedicineofalabama.com/
15% off of supplements online: Access password: FMOA20 Coupon code: wellandworthy21
Functional Medicine of Alabama Instagram: https://www.instagram.com/funcmedofal/ The Institute for Functional Medicine: https://www.ifm.org
Listen to this podcast to learn about CSA: https://www.wellandworthylife.com/from-the-spa-to-the-farm/
Our guest on today’s episode is Jenn Kautsch of Sober Sis, a community that is all about sober-minded sisterhood. On their fourth podcast together they discuss alcohol and weight loss.
One of the most commonly asked questions Jenn gets is “why am I not losing weight when I take a break from alcohol?” When you set alcohol aside, your sugar cravings do not diminish right away. When Jenn was newly alcohol free, she enjoyed each bite of food, including her dessert, quite often replacing one sugar with another.
Jenn and Deanna discuss how they actually didn’t lose weight when quitting alcohol, and it was probably because the calories were simply being replaced. As hormones shift with age, it becomes more difficult to lose weight. That said, there are many things that improve when you stop drinking including your energy, sleep, and motivation.
If weight loss is your goal, you should focus on sustainable and attainable changes for success. Sobriety is not about willpower, determination, or performance. It’s actually about the curiosity behind it and the journey that curiosity takes you on. Jenn shares a bit about her own journey and some of the motivations behind why she decided to live sober.
Hitting the reset button on your drinking may not mean you lose weight right away. However, it does lead to a more sustainable and healthy lifestyle. That glass of wine isn’t what’s helping you destress or exhale, but rather the act of taking a moment to yourself. You can have the same experience with sparkling water or tea. It’s good to keep in mind that being sober curious is not about what you’re losing, it’s about what you gain.
Sober Sis Website: https://www.sobersis.com
Sober Sis Instagram: https://www.instagram.com/sobersis/
My Other Sober Sis Podcasts:https://www.wellandworthylife.com/can-you-drink-in-moderation/
https://www.wellandworthylife.com/the-health-benefits-of-going-alcohol-free/
https://www.wellandworthylife.com/lets-talk-about-our-relationship-with-alcohol-with-jenn-the-sober-sis/
Today we’re joined by Meredith Mann of The Peachie Spoon. In addition to beign a CPT, she is a holistic nutrition and wellness consultant who helps women find food freedom. Today’s discussion revolves around the importance of blood sugar stabilization. Meredith shares her own experience with hypoglycemia and the tools she uses to attain balance with her blood sugar.
Meredith takes us through what blood sugar is, how it works, and what role insulin plays. When it comes to monitoring blood sugar, you want to aim for small spikes and dips. For Meredith, there is always a place for bread and for dessert, but there is also an opportunity to eat them in a healthier way.
Having a history with anorexia, Meredith explains how it led to her now struggling with hypoglycemia or low blood sugar. She has been temporarily using a glucose monitor and an app to help her manage this. Through this experience, she learned even more about what foods profoundly influence blood sugar, as well as what exercises have this type of effect too.
Right now, there is a trend towards low-carb diets, but this isn’t really the answer. Carbohydrate-heavy foods like potatoes are nutritious and also full of fiber. It’s a whole food - a real food - and should be part of a balanced diet. As long as your carbohydrates are from a whole food source, there are probably a lot of benefits too.
A lot of Meredith’s clients are moms, and they struggle with the after-school slump. When you’re feeling hungry and stressed, it’s easy to overeat. Being mindful can help you stay on track. Sometimes we eat when what we really want is comfort.
The Peachie Spoon Website: https://www.thepeachiespoon.com/
The Peachie Spoon Instagram: http://instagram.com/thepeachiespoon
My other podcast with Meredith: https://www.wellandworthylife.com/why-the-all-or-nothing-approach-to-diets-doesnt-work/
In this episode we’re joined by Deborah Stone, who has been friends with Deanna for over 25 years who went from the spa to the farm. When they met, Deborah owned the first day spa in Birmingham. She would eventually move on and reinvent herself by selling her business and buying her farm, Stone Hollow Farmstead. Deborah discusses community-supported agriculture (CSA) during the episode, including what it is and how it supports the local community.
Deborah explains that CSA supports farmers during their down time. Essentially, shareholders financially support the farm in advance to grow fresh produce for them in the upcoming season. What this also provides is food security, which is more important to people now than before the pandemic.
What shows up in your CSA box is a surprise each time, which can be really inspiring. Typically, CSAs are following organic practices too. If you’re not sure, know it’s always okay to ask a farm about their particular practices. Deborah describes her CSA as a hybrid because they also include and support other farmers as well.
Being part of a CSA not only supports local farmers, but it also helps you eat healthy and eat in season. Eating fresh produce that’s in season is very nutrition supportive. When you go to the grocery store, you aren’t always aware of where your produce is coming from - but this is not the case when you join a CSA.
Stone Hollow Farmstead also has a retail outpost called Farmstand by Stone Hollow. Here, Deborah carries skincare, jarred goods, fresh produce, candles, cookware, and so much more. Consider supporting a CSA because they are a great way to put money back into the community, support local, and get high-quality food.
Stone Hollow Farmstead Website: https://www.stonehollowfarmstead.com/
Stone Hollow Farmstead Instagram: https://www.instagram.com/stonehollowfarmstead/
Listen to my other podcast: https://www.wellandworthylife.com/dream-bigger-what-is-next-in-your-life/
In this episode Deanna is catching up with Cathy Williamson of The Middle Page Blog. Cathy actually inspired Deanna to start this podcast. Throughout the episode, Cathy shares her favorite products, upcoming fashion trends, and what she’s looking forward to this year.
One thing Cathy and Deanna certainly agree on is that there’s a lot more work that goes into blogging than most people think, from taking and uploading photos to writing the actual copy of the post and including specific links. Not only can there be a learning curve, but it takes a large investment of time to learn.
Cathy discusses the struggles she has had during the pandemic, including not being able to see her daughter for a year. She feels the amount of information out there right now can also be overwhelming. There are ways in which Cathy’s blog (The Middle Page) has been impacted too.
Fashion itself has changed as a result of the pandemic, and now focuses largely on loungewear. That said, puffed sleeves, color (especially lavender and yellow), and slide shoes are all trends to look out for in the spring and summer of 2021. Cathy also has a few favorite skincare and makeup products right now, and she shares those as well.
Cathy also shares the changes she's experienced getting older, and the reasons why she started working out. She reveals that it’s true what people say: it does get more difficult to stay in shape as you get older. She wants to stay healthy not just for herself, but also so she can play with her grandkids.
Deanna obviously loved Catching up with Cathy!
Cathy’s Instagram: https://www.instagram.com/themiddlepageblog
The Middle Page Blog: https://the-middlepage.com/
Listen to my first podcast with Cathy: https://www.wellandworthylife.com/reinventing-ourselves-with-cathy-williamson/
Shannon Mann, of the blog Oysters to Pearls, joins us today. We are talking all things fashion, food, and lifestyle. She is going to be sharing why she started blogging, current fashion trends, her views on food and dieting, and how she maintains her healthy lifestyle.
The Oysters to Pearls blog started in 2018, and it became a hobby that helped distract her when her daughter went away for college. Over time, her blogging evolved into what Oysters to Pearls is today. It has been a blessing and she has met so many new people and found a great outlet. She loves talking all things fashion, food and lifestyle with her followers.
When she turned 20, Shannon found weightlifting and it changed her view of food along with how she perceives herself. It was at this time she started taking her health seriously. Shannon believes that health looks different for everyone and you have to be willing to adjust - what works for you at one time may not make sense at another time in your life.
Shannon and her husband enjoy a highly plant-based diet that contains a lot of healthy fats. She is also on hormone replacement therapy and feels like she couldn’t live without it. She opens up about her daily wellness routine and what is currently working for her. She also delves into the different diets out there and why restriction doesn’t work.
She describes her perfect day as mundane and simple. Feeling grateful to be alive, looking at the big picture, and being with family are all important aspects. Finding contentment in where you are is the feeling of a perfect day.
Shannon’s Instagram: https://www.instagram.com/oysterstopearls/
Oysters to Pearls Blog: https://www.oysterstopearls.com/
Join my new Balance Program: https://wellandworthylife.lpages.co/balance/
You might like this podcast: https://www.wellandworthylife.com/real-talk-with-shauna-grow-chic-over-50-fashion-influencer/
For this episode, Deanna introduces her new Balance program. We all want balance, it's something most people strive for. But balance looks different for each person. Her course has finally been released on the Well & Worthy Life website. In this program, you will learn the BALANCE Wellness Method to optimize your Nourishment, Movement, Stress Management, and Mindset to start thriving through midlife and beyond.
Deanna is sharing more about the positive changes she’s made lately, including creating new habits, changes in nutrition, and the books that have helped her along the way. While we tend to put so much pressure on ourselves to “do it all” right away, most of the changes she has made happened over time.
Recently, Deanna came across a book that she picked up called The Tiny Habits, and she fell in love with it. What she learned from the book and now believes is that the small changes will change everything. You don’t have to do it all at once, you can start with small daily changes.
Even better, attach the new habits you are creating to ones that already exist for better success. Small, consistent changes make big transformations over a long period of time. This strategy is implemented in the 6-week Balance course: small steps are taken all along the way.
There are a few things that Deanna managed to give up this year, all in the name of optimal health. Once she got to her 50s, she couldn’t out-exercise her bad choices. Even her mental wellbeing has improved. She nourishes her body the way she should - all the while embracing balance.
Deanna is thrilled to introduce her new Balance program!
Start the Balance Program: www.wellandworthylife.com
For links to Dave Asprey's book Fast This Way and Sakara go to my Favorites page.
This podcast episode is all about movement. Moving correctly to avoid injury. I am joined by Dr. Paige McClees, founder of PM Method, a physical therapist, and a pilates and barre instructor. We discuss how to deal with pain and injuries, how to promote longevity in movement, and how to be proactive in avoiding injuries.
Women are starting to be active later in life. There are so many benefits to staying active and mobile. She talks about common injuries in women over 40 and how you can avoid them. We don’t have to accept that injuries will happen just because we’re getting older.
Cortisol shots are a hot topic when it comes to injuries. The shots can help, but Paige acknowledges that this approach does not address the underlying issue. It’s important to understand what’s causing the injury so that you can treat it effectively. We learn about the types of collagen in our bodies, how they are used, and how to influence the way your body distributes this collagen.
Paige gives us some insight into how a client is treated in her business, starting from the very first meeting. For her, it’s important to take the time to get to know her clients so she can help them get the best results possible. She always put her client’s needs first.
Throughout this episode, Paige reveals useful tips on the types of exercises she recommends the most and how to support healthy movement overall and moving correctly to avoid injury.
PM Method Instagram: https://www.instagram.com/pmmethod/
PM Method Website: https://thepmmethod.com/
PM Method Youtube: https://www.youtube.com/channel/UCwBnDOJY_lmsVxaS8dDeqcw?app=desktop
Join my Balance waitlist: https://wellandworthylife.lpages.co/balance-waitlist/
Read my blog post: https://www.wellandworthylife.com/how-exercise-has-changed-for-me-as-i-have-aged/
Shauna Grow, creator of Chic over 50, shares how she inspires women over 50 through fashion. We disucss how eating and exercise plays a big role in her life.
When a friend suggested to Shauna that she start sharing fashion tips and inspiration on Instagram, she initially thought it was not a good idea. Eventually, she changed her mind and decided to start her account “chicover50” on Instagram and it took off in a big way.
For most of her life Shauna did not consider herself a confident person. During high school, her peers actually saw her as stuck up. On the inside, Shauna felt withdrawn because her confidence was low. Now she uses Fashion to express herself and feel confident.
For those who ask Shauna how to increase their confidence, she would encourage them to focus on feeling good on the inside. Nutrition can go a long way towards feeling confident.
Shauna was scared to get out of her marriage of 39 years and felt like she was in a rut. But her Chic Over 50 blog would lead her to meet her current husband. Shauna is so happy in her marriage now and is grateful things turned out the way they did.
Shauna’s lifestyle is focused on staying healthy and feeling good. She does cardiovascular and weight training 6 days a week. At her age, she acknowledges that she doesn’t heal after injury as fast as she used to, or feel as energized in the morning. Considering this, it’s all the more important to her to focus on eating and exercise after 50 to stay healthy and in shape so she can continue feeling happy and confident.
Shauna’s Instagram: https://www.instagram.com/chicover50
Chic Over 50 Blog: https://chicover50.com/
Join the Balance waitlist: https://wellandworthylife.lpages.co/balance-waitlist/
Listen to my podcast: https://www.wellandworthylife.com/lets-talk-about-middle-age-for-women/
On this episode we’re welcoming Juanina Kocher. She is a yoga teacher, holistic health coach, and creator of Flex and Flow Wellness, launching on January 27th. Flex and Flow is a wellness website that offers subscription-based yoga, breath work, and meditation, as well as health coaching services and recipes. Join us as we discuss finding a new path in 2021.
Juanina’s recipes are short and sweet, and so are most of the subscription services she offers. Her focus is on accessibility and wellness for all. When committing to a health journey, there is often an all-or-nothing mentality that goes with it. This mentality can be limiting your progress.
Having experience in the restaurant industry, this eventually resulted in Juanina’s career in food public relations. However, with all of the changes to the restaurant industry because of the pandemic, she would eventually lose her main source of income. It was important for her to be able to pivot, so she made the natural transition into health coaching and virtual yoga teaching.
While last year was incredibly difficult, there was beauty in 2020: many of us took the time to reflect on what’s important and finding a new path in 2021. As a result, lots of people decided to focus more on their health and wellness. For Juanina, it’s the small daily habits that supports her health and immune function the most.
While Flex and Flow hasn’t launched just yet, the website is live so feel free to check it out. There is more to come over the next few weeks, so stay tuned on Flex and Flow’s website and Instagram for more.
Flex and Flow Wellness Instagram: https://www.instagram.com/flexandflowwellness/
Flex and Flow Wellness Website: https://flexandflowwellness.com/
Join my Balance waitlist here: https://wellandworthylife.lpages.co/balance-waitlist/
Listen to another podcast here: https://www.wellandworthylife.com/how-to-pivot-in-a-pandemic-whitney-abraham-a-business-coach/
Lindsay Peirce is back for a second time on the Well and Worthy Life podcast talking about moving forward and getting unstuck. She chats with Deanna about grieving and divorce. Among the many other things that she does, Lindsay founded Enough Wellness where she coaches women to help them become more present, grounded, and whole.
Lindsay can relate to her clients in many ways, including feeling stuck. The most interesting thing about being stuck is how comfortable it can be - for many, comfortable enough to remain there. It is truly a choice to stay in that place, or to crawl out and become unstuck. Lindsay is often approached by her clients at this point in their lives.
How does one get stuck in the first place? Often, this starts with feelings such as depression and grief. For Lindsay and so many others, this all culminated following divorce. During times like this, it can be overwhelming to even think of taking one step forward. It takes time, and healing is not linear. There will still be times you look back and think “what if?”
One thing that can help you get unstuck is acknowledging that the process can take time. You don’t need to rush through it. You can take time to feel your feelings and allow them to sink in. At first, you only need to focus on making it through each day, while keeping in mind that eventually you have to start living.
Separation and divorce can also be a time to rediscover yourself, and this can be empowering. If you are ready to get to a better place, learn to create new boundaries and habits, and unlearn other practices that don’t serve you, connect with Lindsay.
Enough Wellness: https://www.enough-wellness.com/
Lindsay’s Instagram: https://www.instagram.com/lincp/
Read my blog post: https://www.wellandworthylife.com/3-tips-when-you-are-feeling-stuck-and-unmotivated/
Suzanne Smith, the blogger behind Crazy Blonde Life, is speaking with Deanna in this episode about living your best life every day. Crazy Blonde Life is an inspirational blog that covers a variety of topics including fashion, food, fitness, and more. The goal of her blog is simply to inspire women to live their best lives every day.
After her youngest daughter left for college, Suzanne wanted to learn something new in her spare time. She decided to start her blog and also enrolled in yoga teacher training. She had been practicing yoga for some time, but blogging was brand new to her. Although there was a steep learning curve, she committed to it.
Suzanne discusses her health, weight, and eating habits. While eating healthy is important, Suzanne also emphasizes balance. She is also transparent about her love for Botox and doing whatever is necessary to feel good in her skin. She has other anti-aging secrets too, including what she does to maintain healthy-looking skin.
Suzanne’s perfect day includes waking up early, working out, and writing a relatable blog post. It’s important for her to eat well and connect with others. She would also want to cook dinner and spend time with loved ones. Lastly, she would love time to sit down and read a book with a glass of wine before an early bedtime.
Right now, Suzanne’s intention is to ask for divine guidance and clarity. She has a lot planned for 2021, including a digital course that will launch next year. To stay up to date with Suzanne, follow along with her journey on Crazy Blonde Life Blog and on Instagram to learn about living your best life every day.
Suzanne’s Blog: https://www.crazyblondelife.com/
Suzanne’s Instagram: https://www.instagram.com/crazyblondelifeblog/
Read my blog: Living Your Best Life Now
In this episode, we’re joined by Tammy Stokes, the Founder & CEO of Cafe West Express and West Coast Workout. West Coast Workout is a lifestyle fitness studio, while Cafe West Express is a cafe that caters to those looking for healthy, nutritious food. Tammy emphasizes creating the life your desire without excuses or regret.
During the podcast, Tammy shares about her personal health journey. Watching the differences in her parents as they’ve aged has played an important role throughout it. While she believes that eating healthy and staying active is important, she also acknowledges the benefit of being adaptable. Releasing anger and learning to let go is crucial to healthy living.
Tammy and Deanna talk about managing a healthy lifestyle at their age. For Tammy, it’s not about achieving perfection, but rather focusing on evolution and maintenance. Tweaks and small changes go a long way, especially when it comes to what you eat.
We learn why Tammy ended up in Atlanta and how she came to love the city - it took a lot of time and self-reflection. She realized she needed to stop making excuses and start making things happen. This journey would eventually lead her to create the plan for West Coast Workout. She brought everything she loved about California to Atlanta through her two businesses.
Tammy discusses excuses to not work out and believes that if you have time to watch tv, you have time to work out. Putting yourself and your physical health first sets the tone for the day. If you can’t attend a workout class at West Coast Workout in person, Tammy is happy to offer online classes as well.
This episode is full of so many great ideas about how to creating the life you desire.
West Coast Workout: https://westcoastworkout.com/
Read my Blog: https://www.wellandworthylife.com/ditch-the-diets-and-adopt-a-lifestyle/
This week I have some real talk with So Heather - Heather Anderson. Heather is a fashion blogger, influencer, and YouTuber. In this episode, we discuss divorce, marriage, and remarriage, blending families, becoming an influencer, staying healthy, and aging gracefully.
Heather got into blogging almost ten years ago. Before passing, her father encouraged her to become a Personal Stylist or Wardrobe Consultant. This inspired Heather to start her own business, and the blog followed. She believes that if you dress in a way that makes you feel good and look confident, you can do anything.
Not only does Heather share the struggles of divorce, but also what it meant to become a blended family. Heather acknowledges the difficulty in trying to be fair to all children, and how this impacted her marriage. Therapy has helped her manage adjustments within her family life, including becoming empty-nesters and working from home with her husband every day.
Heather’s life has also been touched by alcoholism. She discusses this as well as related aspects of maintaining a healthy lifestyle. For Heather, it’s important to eat healthily and work out regularly. This is not only for her physical health but for her mental health too.
Spending time with family, laughing, and enjoying each other’s company, is Heather’s ideal day. She emphasizes the importance of family and how her mother and father have both played a significant role in her life. When Heather isn’t practicing yoga or hanging out with her family, she’s redefining what the Mom over 40 looks like on her blog and Instagram. I hope you enjoy this real talk with So Heather - Heather Anderson as much as I did!
Heathers Website: https://soheather.com/
Read my blog: https://www.wellandworthylife.com/10-wardrope-basics-when-should-you-splurge-and-when-can-you-save/
In today’s episode, we talk about meal planning and travel with Francie Kaufman - Fairway Finds. Francie is 27 years old and has loved cooking since a very early age. With the changes brought on by the pandemic this year, she has found herself in the kitchen more than ever. She is here to share tips on her go-to meals, using up the ingredients in your fridge and planning ahead.
Francie’s husband is a professional golfer, so previously, traveling often was a large part of their lifestyle. Even then, she was able to find a rhythm for eating healthy on the road. Once the pandemic began, Francie and her husband started traveling less and staying in more. As a result, they had to adapt their lifestyle and the way they manage meals day-to-day.
There are some strategies that Francie utilizes to stay efficient in the kitchen. For example, she uses up everything in the fridge before doing her weekly shopping to keep perishable foods from going bad. She plans her weekly grocery trips ahead of time, making the most of them so she can limit her visits.
Francie notes that one of the most important aspects of making the majority of meals at home is to acknowledge which dishes will take some considerable preparation time. Of course, that must be accounted for to keep things as efficient as possible.
Francie not only dives into where she finds inspiration, but also the tools she uses to make food prep a little easier. She shares her weekly menu on her Instagram story if you need some inspiration for what to cook this week.
The Defined Dish Cookbook:
https://www.amazon.com/Defined-Dish-Wholesome-Weeknights-Endorsed/dp/0358004411/
Francie’s Website:
https://franciesfairwayfinds.com
Grilled Chicken Recipe:
https://lillieeatsandtells.com/weekly-bulk-apple-cider-dijon-grilled-chicken
Vegetable Chopper:
https://www.amazon.com/Vegetable-Chopper-Spiralizer-Slicer-Choppers/dp/B0764HS4SL/
Read my blog: 3 Tips to Make Healthy Eating Easier
In this episode, we are joined by Deanna’s husband, Jeff, who is sharing a life-changing recent experience with us. About 6 months prior to this episode, Jeff was playing tennis. Suddenly, he felt dizzy. The dizziness faded and he decided to head home. This is Jeff's story of how he saved his life.
Halfway home the dizziness returned, followed by some chest pressure. The chest pressure was not severe, but he wanted to check it out before going home. He decided to stop at the nearest fire station to have his blood pressure checked. Once inside the fire station, they recognized that his pulse was alarmingly high - yet he didn’t feel like it was. They tried giving him an IV and medication, but neither of these worked to slow his pulse. They called an ambulance for Jeff right away.
Jeff was shocked when he realized he was headed to the hospital. Once in the emergency room, he asked the doctor if he was having a heart attack, but the doctor confirmed he was not. The next thing he knew, he went into full cardiac arrest and had to be defibrillated.
Fortunately, Jeff’s story ended much better than it has for many others in similar situations. He is sharing his story to encourage others to get help or tell someone if they aren’t feeling quite right. Men especially tend not to ask for help for health and medical concerns. It’s important to listen to your body and your intuition, and take whatever action you need to ensure your health and safety. Going home to rest is not always the answer.
Jeff feels like he’s gotten a second chance at life and shares his story so that others may have one too. It wasn’t his time yet. Deanna and Jeff are so thankful for that. Grab your husband or boyfriend and listen to Jeff's story of how he saved his life.
Read my blog: https://www.wellandworthylife.com/missing-my-mother-during-the-holidays/
Listen to another podcast: https://www.wellandworthylife.com/how-can-our-home-affect-our-health/
Christmas is right around the corner, and so are New Year’s resolutions. Deanna hears a lot of people say that they’re not going to worry about getting back on track right now. They say that they will wait until after the holidays because they know they’ll indulge. However, Deanna says that the holidays are when we need to feel our best. Don’t wait until the new year to get your health back on track.
A while back, Deanna put together her 3 Pillars of Good Health. She is going over those in this episode so that we can stay on track, or get back on track, during the holidays. Before getting into them, we hear about the benefits of being healthy.
In the 3 Pillars of Good Health, Deanna shares how to take back control and stop mindless eating. She discusses instances when she has fallen into mindless eating and how she has overcome those traps.
The 3 Pillars of Good Health also reveals Deanna’s top food picks to have on hand to create easy, healthy meals. Planning ahead is important when eating healthy, which Deanna illustrates for us with a recent story about when she and her husband didn’t agree on what to have for supper.
Learning to work out at home with minimal equipment is the final pillar. You really don’t need a lot of equipment; you just need to do something you enjoy. Remember, don’t wait until January 1. It is your time right now. We’ve got to keep ourselves looking and feeling our best!
3 Pillars of Good Health: https://www.wellandworthylife.com/3-pillars-of-good-health-getting-back-on-track/
Register for Deanna’s next FASTer Way to Fat Loss program: https://www.wellandworthylife.com/faster-way-to-fat-loss/
Let's feel Our Best Year-Round: https://www.wellandworthylife.com/lets-feel-our-best-year-round-its-not-all-about-bathing-suit-season/
Podcast with Sober Sis about Alcohol: https://www.wellandworthylife.com/lets-talk-about-our-relationship-with-alcohol-with-jenn-the-sober-sis/
Alcohol-Free 21-day Reset: https://www.sobersis.com/21daychallenge?affiliate_id=2491245
Yogi Tea Stress Relief Kava
In today’s episode, Deanna is sharing some advice on how to focus on the positive this Thanksgiving. We all really do have so much to be thankful for, and realizing this thankfulness drastically improves our overall mindset. If we have our mindset right, we can then tackle so many things we want to do in life.
Deanna speaks to the importance of having a morning routine, and how this too can put our minds in the right place. We hear about some things that will be different for Deanna’s Thanksgiving this year, but also why she is still thankful for spending time with her family.
Take some time to focus on the positive this Thanksgiving, just like Deanna is. This has been a stressful year. We can choose to let it get us down, or choose to look at all the things we can be grateful for. Deanna then runs through some things she is thankful for. While recommending The Miracle Morning, Deanna shares an acronym that can help us establish a healthy morning routine. We also hear about some other books that she is reading these days.
Remember that when it comes to anything we want in life, we need to have the right mindset. It is just so important. Deanna has learned from working with clients that if their mindset is positive, they are much more likely to achieve their goals.
Even if your Thanksgiving looks different this year, just know that it’s all going to be okay. Embrace what you have and be thankful.
The Miracle Morning on Facebook: https://www.facebook.com/groups/MyTMMCommunity/
Register for Deanna’s next FASTer Way to Fat Loss program: https://www.wellandworthylife.com/faster-way-to-fat-loss/
Listen to this podcast about Shifting Your Mindset.
Deanna has Meredith, AKA The Peachie Spoon, as her guest in today’s podcast. Meredith is a holistic life coach and certified personal trainer. Her aim is to help others have a healthy relationship with food. Today’s discussion is about learning to approach food and your body in a healthy, positive way, and why the all-or-nothing approach to diets doesn’t work.
Everyone is looking for a quick fix to lose weight, but those quick fixes don’t work. Meredith tells us about creating a solid lifestyle foundation to set you up for success. You must add small habits gradually and build up that foundation to reach your goals. There is no freedom in an all-or-nothing approach; it leaves you in a constant battle of the scale and leads you to stress and guilt.
We need to approach our health and our bodies from a place of love. You should be able to have an enjoyable life. Remember that our clothes should fit our bodies, but our bodies don’t have to fit all clothes.
Meredith has experienced eating disorders in the past and knows about the need to obsessively control what we eat, but you don’t have to obsess over food. Learn what works for your body and be mindful of how it makes you feel. Remember to have balance in what you eat and to be in tune with your own hunger.
To end the episode, Meredith reminds us that it doesn’t have to be an all-or-nothing approach to diets. The world is always changing and we should be flexible. Think about all the choices you have the opportunity to make with your food and don’t let guilt rule your relationship with it.
Check out this Blog Post: Ditch the Diets and Adopt a Lifestyle
Meredith on Instagram: https://www.instagram.com/thepeachiespoon/?hl=en
The Peachie Spoon on Facebook: https://www.facebook.com/thepeachiespoon/
The Peachie Spoon website: https://www.thepeachiespoon.com
In today’s episode, Deanna is joined by Sandy Kruse. Sandy is a Registered Holistic Nutritionist that aims to help you in finding balance in your life to feel your best. Today’s discussion is about what a holistic nutritionist does and the importance of balance in every aspect of your day-to-day life.
After both her young daughter and herself went through serious health issues within a year of each other, Sandy came to a realization. The realization that you can control some things, like what goes into your body and your lifestyle, but not others, led her to holistic nutrition.
As a holistic nutritionist, Sandy looks at all aspects of her clients’ life. Health isn’t what you eat, it is impacted by everything around you. No two people are the same, so no two plans can be the same. Remember that your weight does not equate to your worth. Look to feel better as you are; you are already enough.
One of the biggest detrimental health factors she sees in her clients is stress. It is easy to lose a sense of yourself as you get older, especially if you have been looking after others. That’s why Sandy believes it is important to try different approaches to health as you get older. Not only does your body change, but your sense of self does too.
To end the episode, Sandy offers some advice about the key supplements you should be taking and reminds you to get out in nature and ground yourself.
Contact Sand if you need help in finding balance in your life.
Sandy’s Instagram: https://www.instagram.com/sandyknutrition/
Sandy’s Facebook: https://www.facebook.com/sandyknutrition/
Sandy’s website: https://www.sandyknutrition.ca
Deanna is welcoming Sandra Daniele in this episode. Sandra is a confidence coach, helping women feel their best through her Wish on Wildflowers program. Today’s discussion is about letting yourself feel vulnerable, letting go of what doesn’t serve you, and learning to be authentic to you.
After trying coaching at a crossroads in her life, Sandra realized that it was an experience she wanted to share with other women. It is difficult to be vulnerable, but that vulnerability is what can help you come unstuck. We all carry around things that don’t serve us; grief, sadness, anger. Let it go and lighten your load.
The biggest obstacle that women face is often themselves. Sandra believes that you have to tackle fear head-on to move forward. It is an individual process, but know that the fear you are feeling is a sign that it is time to push forward out of your comfort zone to where you need to be.
Sandra goes on to tell us about gratitude journaling and the good it can do for you. Even if you think what you are thankful for is trivial or mundane, write it down. Learn to be thankful for what you already have and build an appreciation for where you are so you can get to where you want to be.
To end the episode, Sandra discusses the importance of letting go of your insecurities and being authentic to who you truly are. Remember that you are not responsible for how others feel towards you.
Sandra’s Instagram: https://www.instagram.com/wishonwildflowers/
Wish on Wildflowers website: https://www.wishonwildflowers.com
Gratitude journal and affirmations: https://www.wishonwildflowers.com/gratitude-journal-affirmations
In today’s episode, Deanna is joined by Jenn, AKA Sober Sis. This is Jenn’s third visit to the podcast and we are so happy to have her back. Today’s discussion is about alcohol moderation and if it is possible, conquering the psychological addiction to alcohol, and the importance of making intentional decisions.
One drink can often lead to more. Jenn tells us how moderation can fail because, if a little is good, surely more must be better? It is about making conscious, present choices. If you do fall off the wagon, don’t beat yourself up about it. Everything is feedback. Take what you have learned from the experience and let it help you on your journey.
Jenn goes on to explain how alcohol creates a thirst for itself. It also creates a numbing sensation which contributes to making the choice to drink more. Remember that it is about changing those thought patterns with presence and intention. It takes practice, but it’s worth it to change that programming.
Mindfulness and mindset are the most important tools that you can utilize, especially with the holidays coming up. Jenn urges you to take the leap into a change before the holidays come so you are more equipped to deal with the pressures of social situations and stresses that come up. You don’t need to outsource your confidence and ability to relax to alcohol. You have the ability within yourself.
Jenn wants you to think about how having a sober mind can change every aspect of your life. It isn’t always easy but alcohol doesn’t just take the edge off, it dulls your edges.
Have you tried alcohol moderation?
Jenn on Instagram: https://www.instagram.com/sobersis/
Jenn’s free guide: https://www.sobersis.com/free-guide27260540
Signup for the 21-day reset: https://www.sobersis.com/21daychallenge?affiliate_id=2491245
Listen to my other two podcasts with Jenn:
https://www.wellandworthylife.com/lets-talk-about-our-relationship-with-alcohol-with-jenn-the-sober-sis/
https://www.wellandworthylife.com/the-health-benefits-of-going-alcohol-free/
In today’s episode, Deanna is joined by Jenny Mire. Jenny is a former social worker turned positive fitness coach whose mindset-focused approach to fitness is inspiring people to love themselves fit. Today’s conversation is about the importance of having spiritual health alongside body health, making conscious eating decisions, and how to repair and replace negative behaviors.
Growing up, Jenny was never the healthy kid. But, after the birth of her third daughter, she discovered a love of weightlifting. From there, she went on to buy the gym she worked out in, becoming a trainer and certified nutrition coach. After selling the gym in 2018, Jenny returned to her roots and went solely online.
There is no harm in taking time to re-evaluate where you are and what you want to achieve. Jenny tells us about developing the Think Fit Method and how it focuses not just on physical health, but spiritual health too. When aiming for your fitness goals, it is important to deconstruct the false self-beliefs you have developed. Don’t let guilt and shame rule your life or your love of yourself.
Changing these behaviors is a process and you need to put in the time. Focus on feeling your body and what it needs. Jenny talks about reflecting on what triggers your eating habits and learning to replace the negative behaviors when you catch them. Learn to process your uncomfortable feelings.
Jenny ends the episode by discussing the importance of self-love and compassion. Remember to be present and give yourself grace.
Jenny’s Instagram: https://www.instagram.com/jennymire/?hl=en
Think Fit Method on Instagram: https://www.instagram.com/thinkfitmethod/?hl=en
Habit over Hustle Challenge
Deanna is joined by her friend of 10 years, Kimberly Morgan, who was once a Pure Barre owner. Kimberly is a mom of two boys, ages 2 and 4, and she lives in Memphis, Tennessee. Having owned 3 Pure Barre locations for 8 years, Kimberly took a step back when her children were born.
Reflecting on being a business owner, she says being a stay-at-home mom is definitely more of a challenge. Kimberly works from home as a blogger and influencer, and she felt compelled to share products she loves to advocate for leading a healthy lifestyle.
In 2016, Kimberly started having some concerning health symptoms after having her first son. Back then, she would casually brush them off. After she had her second son, her symptoms continued to worsen and, despite being right-handed, she noticed she was constantly using her left hand for things. She spent 6 months trying to figure out what was wrong and after being told it was simply a pinched nerve, Kimberly still didn’t feel as though that was what was wrong.
After months of searching, Kimberly found an orthopedic doctor who sent her to the Mayo Clinic where Kimberly was then diagnosed with early-onset Parkinson’s disease. Now, Kimberly shares her story with others in hopes that it will help them in listening to their body and to ask for what they want in terms of medical tests and answers.
Taking care of your body is so important, even more so now for Kimberly as it will slow the progression of her disease. She explains how a keto diet is part of her decision to live a better, healthier life.
Kimberly on Instagram and Facebook or check out her website at www.ahealthydoseofstyle.com.
Join Deanna in this episode of Well & Worthy Life as she welcomes Lindsay Peirce, owner and partner of Pure Barre in Birmingham, Alabama. Today’s episode will cover life, women, and what’s in store for Lindsay’s future.
Deanna goes over her first impressions of Pure Barre and her thoughts on the exercise program. Lindsay was 24 years old when she first opened Pure Barre. She goes over how she got involved in opening a gym at such a young age and her intention on how to make women feel comfortable in a gym environment.
Lindsay talks about her business experience and how Deanna got involved in more ways than one. Deanna dives into her divorces and how they affected her, and Lindsay shares her experiences with divorce and navigating marriage at a young age.
This podcast started from a blog where Deanna wanted to share her personal experiences with others and now it has become a platform for people to learn and grow through other’s experiences and journeys. Navigating life throughout the years is difficult, so Deanna tells us about how she transitioned through her divorce and her children’s milestones at the same time.
Adding more to her plate has helped Lindsay to focus and make her more present. This allows her to ultimately help others. Later this month, Lindsay is launching a holistic health coaching business that focuses on how we are enough.
Check out Lindsay on Instagram.
Lindsay’s holistic health coaching website: www.enough-wellness.com
Learn more about Pure Barre here.
If you like this episode here are some others you may like:
What Is Holding You Back From Achieving Your Goals And Dreams
Knowing Your Worth
In today’s episode, Deanna shares a Facebook Live conversation she recently had with her two friends. Amy Ramsey, fellow health coach, and Petra Kolber, speaker and educator on positive psychology, are here to discuss shifting your mindset during these crazy times. Listen to this episode with an open heart and an open mind. In case you’re interested in watching the Facebook Live video, you can find it right here.
Retail therapy? Eating all day? These are some of Amy’s go-to fixes when she gets into a stressful mood during COVID-19. There are a lot of emotions in this uncertainty, and uncertainty seems to be the new normal around the world. The three talk about some alternative options you can choose that will help to support your health and wellness. These options will help you even once the pandemic has subsided.
Petra’s mantra is “pain is inevitable but suffering is optional.” Our brain is accustomed to dealing with peaks of stress and then recovering. Right now, our brain is stressing but not recovering due to constantly wondering what’s next. Petra is going to give you three ideas to reframe your negativity, called the negativity bias.
Deanna weighs in on how she focuses on positive things ahead and states whatever you put out into the world, you will receive back. We have all the power to choose our attitude. Amy emphasizes to focus on your small wins and focus on who you want to be with gratitude.
Regroup emotionally, spiritually, and physically, and move forward in a positive way.
Check out the Facebook Live video on Amy’s Facebook page here.
Petra’s website: www.petrakolber.com
Petra’s online courses and masterclasses: www.petrakolber.com/happy
Petra’s book “The Perfection Detox” on Amazon.
You can find Amy’s “Epic Morning Routine” here or check out her website at www.thefitsoul.com
Deanna is joined again today by Whitney Abraham, fellow FASTer Way to Fat Loss coach. The conversation in this episode is about coping with the pandemic, understanding and accepting the lack of control, and reinvention.
Many people have lost their jobs due to COVID-19. Whitney suggests taking this time to find out what lights your fire and refocusing on it. You need to diversify your income stream, so take this opportunity to plan the next move that is right for you. Now is the time to look at what pivots you can make to your business, whether it’s streamlining your revenue or making the move online.
With lockdown comes stress. Whitney tells us about the struggle she has faced having her children at home 24 hours a day while still trying to maintain her business. For her, it has come down to prioritization to make things work; eliminating what is inconsequential and really focusing on the essential. Both Whitney and Deanna agree it is important to know and understand your core values and to align with them.
The two go on to discuss the problem with people-pleasing. It is a common trait in women, taught by societal expectations, but Whitney and Deanna want you to step back and focus on yourself. Take the time to practice self-care and learn to reposition your mindset to the positive.
Whitney finishes the episode by discussing the importance of bringing authenticity and truth to what you do. Build your community by focusing on who you want to attract and do it by being yourself. Be brave enough to bet on you.
Episode 31 with Whitney: https://www.wellandworthylife.com/how-to-create-confidence/
Whitney’s website: https://www.whitneyabraham.com/
Whitney on Instagram: https://www.instagram.com/whitneyabraham/
Deanna is joined in this episode by her friend Jen, also known as Sober Sis on social media. Jen has previously joined Deanna on Well & Worthy Life and they talked about going alcohol-free. This time around, Deanna and Jen discuss Deanna’s experience going through one of Jen’s programs, the 21-Day Reset. We hear about the health benefits that this program can have on your mind, body, and life.
When you have your first experience of drinking alcohol, not too many people love the taste and that’s why there are so many additions such as mixers, sweeteners, and sugars. Gradually, it becomes an acquired taste. Jen’s goal is to simply educate people to become more mindful of their choice whether or not to drink through learning the effects of alcohol both short and long term on the body.
If you’re on a diet or a workout system, some people count alcohol as their “treat”, not knowing that it takes anywhere from 7-10 days to get the alcohol and the effects out of your system. Alcohol actually stops the process of fat burning (that is, your metabolism).
A big way you can change your outlook on alcohol if you’re looking to do so is by shifting your mindset. Knowing that you can make the decision to drink or not to drink is a strong power. If you look at it mindfully, what benefits does alcohol serve for you? Are there other ways you can control any urges for alcohol?
If you’re looking for a change, Jen’s 21-Day Reset program is a great place to start.
Jen on Facebook and Instagram:
https://www.facebook.com/sobermindedsister
https://www.instagram.com/sobersis/?hl=en
You can check out Jen’s Free Guide to Skipping the Wine here.
21-Day Reset Program
Carol Bevil, a close friend of Deanna’s, joins today’s episode to discuss knowing where your worth comes from and how to embrace your womanhood through religion, wellness, and self-reliance.
Carol is a personal trainer as well as a nutrition and cycling coach who has been in the wellness field for over thirty years. She is also a wife and mother of four. Deanna talks to Carol about her newly released twenty-one-day devotional “I Am His,” aimed to help women find their sources of strength, beauty, and truth.
Carol accepted Jesus at forty-years-old. This was a big inspiration for why Carol felt compelled to write this book. She explains how earlier on in her life, she was raised in the Jewish religion but felt called and pulled towards Christianity.
Praying is difficult to make a consistent habit of, especially in the current times. Carol delves into how she started developing an effective routine to incorporate it into her daily life and how she made it a priority.
Carol and Deanna discuss their favorite verses, devotionals, and scenarios in which they have used and applied in real life. Women of all backgrounds will find “I Am His” can be a daily encouragement to help you to feel at peace with your life and allow you to fully embrace yourself as a woman in the eyes of God. It will allow you to step into your true potential.
Carol on Instagram and Facebook:
@fuelbodyfeedsoul
www.facebook.com/fuelbodyfeedsoul
Carol’s 12-month Lifestyle Program: www.commonsensetransformation.com
You can purchase Carol’s book here on Amazon.
In this episode of Well and Worthy Life, Alison Lewis, one of Deanna’s friends, joins to discuss their mutual love of healthy living. They get into how they first met playing tennis (but both haven’t played in years) and have some casual girl talk.
Alison is from Birmingham, Alabama, and tells us how she went from working as an editor at the highly sought after “Southern Living” magazine to raising 3 children who are all 22 months apart. After that, she has gone on to create and develop her very own travel magazine. Alison then dives into how she released her own cookbooks and what they showcase.
On her blog which she started in 2008, Alison regularly shares her favorite recipes. She recalls the first time that one of her posts blew up and the sense of accomplishment she felt. Alison explains her inspiration behind writing one of her books: 200 Best Smoothie Bowl Recipes.
Alison and Deanna discuss some of the best travel destinations they have been to and how their travel plans have been derailed because of COVID-19. We also hear about some scenes Deanna has experienced which make it seem like the pandemic is not even occurring.
Just recently Alison has begun ramping up her blog activity, so she provides us with a rundown of what to expect and comments on some recent recipes she has posted. She talks about the social media burnout that she has experienced before and then discusses Deanna’s FASTer Way to Fat Loss coaching.
Alison’s blog: http://ingredientsinc.net/
Alison on Instagram: https://www.instagram.com/alisonlewis/
The bread that Alison loves: Dave's Killer Bread
In today’s brief episode, Deanna is talking about how many of us have gotten off track during the COVID-19 pandemic. At the beginning of quarantine, Deanna was eating right and getting her workouts in. During the past week, she admits that she got off track; she neither felt nor looked her best. She started thinking about what she needed to do to get back on track, so she’s sharing her findings with us today.
The first thing Deanna does to get back on track is to decide that enough is enough. She tells us about the short-sighted decisions she makes sometimes that she pays for later – including examples from this pandemic when she ate sugar.
After making the decision, it’s important to come up with a plan of action. Coming up with one doesn’t have to involve major decisions. It can be something small and simple that you can feel successful at. We hear about Deanna celebrating her own small victory in avoiding sweet indulgences.
Deanna gets into the importance of women to eat whole foods. We need proper nutrition to support our hormones, but it can be so easy to grab a quick option. We have to do a little bit of meal prep so that we don’t fall into the gran-and-go trap.
A lot of us have gotten off track during COVID-19. However, we just need to decide that we are going to get back on track, put that into action, and then do it. Consistency compounds; it just takes time. It’s a process, but you can do it.
Register for Deanna’s next FASTer Way to Fat Loss program: https://www.wellandworthylife.com/faster-way-to-fat-loss/
Deanna’s website: https://www.wellandworthylife.com/
In today’s episode, Deanna is joined by Jenn, AKA Sober Sis. The conversation is about how to recognize an unhealthy relationship with alcohol and how to work towards changing your mindset and lifestyle.
Jenn is a recent empty nester, with 2 mid-twenties children. Jenn and Deanna discuss the excitement and opportunity they both feel being empty nesters. Jenn talks about how she feels the path she is on now is truly what God intended for her, even if it wasn’t what she expected.
Jenn then tells us how she spent her late 20’s building her family. She found herself as a working mom in her early 30’s utilizing the social happy hour more and more. Although she thought of herself as a healthy, mindful person by day she would undo all her good work come 5 pm. She talks about how she ultimately felt misaligned and in conflict with herself.
Jenn and Deanna then discuss how they have both quit alcohol for short periods before and Jenn talks about how having the wrong approach and mindset to quitting drinking can lead to failure. Deanna lets us know about how drinking affected her in ways she hadn’t realized until her husband brought it up.
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. Jenn and Deanna discuss the importance of understanding the root cause of your relationship with alcohol before you can quit successfully.
Jenn finishes the episode by explaining how her 21-day challenge works and the importance of the community she has built. If you take it one day at a time and focus on progress over perfection, you too can succeed.
Jenn on Instagram: https://www.instagram.com/sobersis/
Jenn’s free guide: https://www.sobersis.com/free-guide27260540
Signup for the 21-day reset: https://21day.sobersis.com/21daychallenge
Deanna is back with Amy Ramsey, fellow health coach and creator of The Fit Soul. Last week the two discussed identity-based habits, recommended some great books on forming habits, and shared how to create habits based on who you want to become. This week, Deanna and Amy cover finding your bad habits trigger, the four steps to break a habit, as well as more tips for creating positive habits in your life.
When trying to break a bad habit, the first step you have to take is to investigate what triggers it. Deanna and Amy discuss a bad habit they share and break it down together. This can be applied to any bad habit: excessive phone use, overeating, or anything else you are struggling with; recognize and acknowledge what is causing you to engage in the behavior.
Amy explains the four steps to breaking a bad habit: make the bad habit invisible, unattractive, difficult, and unsatisfying. She gives an example of struggling to spend less time on social media and suggests taking apps off your phone, making it difficult to get to them. Finding someone to hold you accountable for your actions is important no matter which habit you are trying to break.
Deanna and Amy bring the conversation back to the positive, sharing more tips on forming good habits. Amy suggests habit stacking, as well as ritualizing your habits so they become part of your routine. If you feel overwhelmed, take it down a step. Deanna and Amy believe the small changes are the most important.
Connect with Amy: https://www.thefitsoul.com/
Instagram: https://www.instagram.com/thefitsoulbyamyramsey
Books mentioned:
Atomic Habits by James Clear
The Miracle Morning by Hal Elrod
Deanna is joined in the first of a two-part episode by her friend and fellow health coach, Amy Ramsey. Amy is the creator of The Fit Soul, where she helps empower women to be the best, healthiest version of themselves without dieting or committing their lives to the gym. Deanna and Amy discuss how to make and keep habits, going in-depth on forming identity-based habits, finding your “bigger why”, and the importance of forming a habit loop.
Identity-based habits are habits formed around doing things according to becoming the person that you want to be. A lot of people are on autopilot when making decisions and try to white-knuckle it to create habits, which simply does not work. When making decisions, everything should revolve around the version of who you want to become.
Related to identity-based habits is finding your “bigger why” for having a goal or creating a habit. Amy explains how she works with clients on finding the true reason they want to change. If she has a client that wants to lose weight, she describes how they need to find a deeper reason than just “look good in my clothes” or even “feel more confident”.
Amy shares the importance of forming a habit loop; your habits should be obvious, attractive, easy, and satisfying. Simplify your habit process if you’re feeling overwhelmed and then build from there. Deanna explains the importance of progress over perfection and finding a community when you are trying to create positive change.
Free Healthy Habit Guide
Connect with Amy: https://www.thefitsoul.com/
Instagram: https://www.instagram.com/thefitsoulbyamyramsey
Books mentioned:
Atomic Habits by James Clear
Tiny Habits by BJ Fogg
Today, Angela Stevens joins Deanna on the podcast. The two met last June when Angela started as a client of Deanna’s in The FASTer WAY to Fat Loss and have since become good friends. Angela has great stories to tell about her fat loss as well as how she is dealing with the COVID-19 quarantine. She and her husband have five-year-old identical twins and she has been a realtor for around five years as well.
Angela admits that the quarantine has been tough, but her family has been adapting every day. She brings us through the schedule she has set for her children and Deanna explains the importance of getting exercise outdoors.
Deanna asks if Angela thinks she will continue her morning routine after the pandemic ends, which involves getting her FASTer Way workout in and her shower in before her boys wake up. She’s seen herself be very productive right after waking up during the pandemic which leads into a discussion about intermittent fasting. The two then discuss their eating habits during quarantine.
The first week of quarantine was quite rough on Angela when it comes to sleep. She shares how her anxiety was keeping her awake but explains what has changed that now allows her to sleep healthily. Deanna then likens the quarantine to her experience of going through a divorce.
Our world is going to look different once the COVID-19 pandemic ends, but that includes improvements as well. Deanna and Angela hope we continue to appreciate the little things and consider what we want our lives to look like on the other side. How will you be more intentional and in the moment?
Join Deanna for her next round of FASTer Way to Fat Loss .
Angela Steven on Instagram
In today’s episode, Deanna is joined by her friend Neillie Butler, whom she previously hosted in January to speak about overcoming obstacles. Neillie has overcome a learning disability, cancer three times, a divorce, starting a business without money, a new marriage with two stepdaughters, a son, and is now a wedding planner. Her company is named Mariée Ami.
Who would have thought Deanna and Neillie would be talking about overcoming another obstacle so soon after the podcast in January?
During this coronavirus pandemic, Neillie’s work has been affected because gatherings are prohibited. Up until the fourth week of quarantine, her company has already postponed eleven weddings and canceled one. What’s really challenging is that the whole situation is indefinite, and no one knows a suitable alternative date for sure. This is leaving people in tears.
Speaking about her company, Neillie discusses the meaning of its name and how many people from around the world trust her to take care of all the details related to their wedding. She usually ends up developing strong friendships that extend beyond the business-related period and this brings her a lot of joy.
Neillie and Deanna discuss the current obstacles caused by COVID-19 and how to get over them. Neillie recommends being there for one another and constantly checking on our friends using online resources. Deanna supports that and insists that we shouldn’t judge one another as everybody has their own experience.
Niellie discusses how anxiety and panic are very common during such a difficult period and encourages people to take it day by day, trying their best to remain calm. Deanna and Neillie agree that we should all show each other a lot of grace, especially during these times. And like always we are overcoming another obstacle but this time we are all in it together.
Overcoming Obstacles with Neillie Butler
Neillie Butler on Instagram
Marie Ami on Instagram
Ami a Vie on Instagram
Deanna is joined today by Jenny Ryan, founder, and creator of The Blueroot Company. Her company focuses on democratizing access to healthy food to people across the community. In these unprecedented times of the COVID-19 pandemic, many businesses have had to adapt to stay afloat, and The Blueroot Company is no different. Jenny shares the challenges she’s faced, how her company has been able to adapt to the new world of social distancing, and her Seven Steps of Sanity.
Life as usual has changed for everyone during these crazy times. Jenny had to rethink the health and safety of her entire team and community, while still looking to provide some sense of normalcy in their services. She and Deanna discuss both the positives and negatives of The Blueroot Company being a young, small business and how this played a role in their reaction.
Jenny shares how she realized her company was more than just a food program; it is a wellness program that benefits many in the community. In response to this, The Blueroot Company has started hosting a Sunday supper club. Jenny and Deanna discuss how the club works and the benefits of staying connected with your community in these times.
To help herself find a routine, Jenny created her Seven Steps of Sanity. These seven steps are simple things you can implement each day to provide structure and routine in your life, as well as keep you mindful and grateful for what you have.
Local businesses need your support now more than ever during this time. Please consider supporting your local food bank through either monetary or food donations.
Frontline Heroes, a Birmingham, Alabama charity focused on feeding frontline healthcare workers: https://lifelutzurious.com/frontline-heroes/
Deanna’s previous chat with Jenny: https://www.wellandworthylife.com/making-a-difference-in-your-community-and-filling-a-need/
The Blueroot Company:
https://bluerootco.com/
https://www.instagram.com/blueroot_co
https://www.facebook.com/bluerootco/
Connect with Deanna:
https://www.wellandworthylife.com/
https://www.instagram.com/wellandworthylife/
https://www.facebook.com/wellandworthylife/
Laura Quick and her husband Shane join Deanna in this episode. Laura recently asked her Facebook followers how they are fighting for their marriage while in quarantine, which inspired Deanna to invite the couple onto the podcast. Laura is the CEO of Good Grit Magazine which is based in Birmingham, while Shane is an artist manager and promoter.
There are some tools that Laura and Shane are using to navigate through these tough times. Some of these tools they learned before they got married when each of them went to Onsite. Shane shares with us about why he was scared to enter a marriage with Laura. The two have weekly meetings with each other but have increased the frequency of these during the pandemic.
Everything is changing daily, but Laura and Shane talk about how the negativity that television news portrays causes them to avoid it. Laura reveals a worrisome thing that came up in one of the couple’s meetings and then proceeds to discuss the importance of maintaining a date night. They provide some tips on how to do this even if you’ve got kids at home.
Are you fighting for your marriage?
Laura gets into how she has realized that saying what’s on her mind instead of nagging allows Shane to show up for her. It’s important to remember that our spouses can’t read our minds and accept that you both won’t agree about everything.
Marriages need to be fought for not just during quarantine, but in our daily lives. Laura and Shane admit that they are certainly not experts, but they work hard to do whatever it takes to have a healthy marriage.
Laura Quick Facebook
Good Grit Magazine
Check out my blog post on How My Marriage survived A Remodel
Brené on Comparative Suffering,the 50/50 Myth, and Settling the Ball - another great podcast
Deanna is joined today by Regan Walsh, an executive life coach for women. Deanna and Regan discuss shifting from survival to purpose mode, getting clear on what matters in your life, and setting boundaries in order to thrive.
A lot of women are just in survival mode, feeling overwhelmed by everything going on in their lives. Regan recommends shifting your focus to be clear on what you want, why, and blocking out all the noise around you that is preventing you from getting there. She stresses the importance of putting your needs first. If it doesn’t have a reward for you, say no.
When trying to get clear on what matters, Regan asks her clients to take a life wheel assessment, ranking the top eight areas of their life by importance and then defining what success means to them in each area. Once they have done that, she recommends focusing only on the top three areas for a while. Deanna and Regan discuss the importance of saying no to things that are a distraction.
Once you are clear on what matters to you and know how you plan to achieve it, it is important to set boundaries in order to thrive. Regan shares a personal story on how her life changed for the better once she learned to respect her own time and to say no. Regan discusses her ranking system for how she decides if she wants to take part in an activity.
Check out Regan’s guide for shifting from survival to purpose mode: https://reganwalsh.com/resources/survival-purpose/
Connect with Regan: https://reganwalsh.com/
Instagram: https://www.instagram.com/reganwalsh_lifecoach/
Facebook: https://www.facebook.com/ReganWalshLifeCoach/
Send any recommendations for the next Well & Worthy Life podcast topic to deanna@wellandworthylife.com
Deanna joins her friend Jaime today on her podcast, The Savvy Cast. Deanna and Jamie discuss middle age for women, along with using a SWOT analysis to analyze the strengths, weaknesses, opportunities, and threats.
Many women are scared of getting to middle age, but Deanna and Jamie share how they wouldn’t trade their current lives for anything. Age brings wisdom and experience, which helps us relate to other people and learn from situations in ways we may have been unable to before. Jamie explains how as she has aged, she has learned to see other women more as partners rather than competitors.
Women also experience certain weaknesses in middle age, but knowing what these are can help you navigate them. One of the biggest struggles faced by many women as they age is a loss of focus or purpose in life once they have an empty nest.
While the feeling of dealing with an empty nest may be a weakness, it also leads to opportunities. It can feel like you are isolated, and you may be unsure of what to do with yourself. This is a perfect time to achieve goals you always dreamed of, learn new skills, or pursue hobbies that you may have previously lacked time for.
Middle age is a great time of growth for women, but you have to be aware of potential threats at this time as well. Disease is a real threat for many people, especially those with a family history. While you can’t fully prevent any disease, you can ensure you are staying as healthy as possible.
Check out Jamie’s podcast, The Savvy Cast: https://www.familysavvy.com/the-savvycast-podcast/
Deanna is going solo in this episode where she covers the topic of what is holding you back from achieving your goals and dreams. She shares her own personal stories, as well as common reasons for someone to feel held back and the ways to overcome them.
About ten years ago, Deanna was newly divorced for the second time and looking for something new to do. She had always dreamed of owning her own business but wasn’t sure how to make that dream into a reality. In January of that year, the first Pure Barre studio opened in her area. She went to a class, realized this was something she wanted to be involved in, and offered to invest when the owners opened a new studio.
The owners of the studio weren’t ready to expand, but they did need an instructor. Deanna feared she was too old at the time, but they encouraged her to get out of her comfort zone. By overcoming her fears, Deanna worked for years as a Pure Barre instructor and eventually opened her own studio.
Deanna discusses the top reasons someone might feel held back from taking a chance on their personal development and how to defeat them. The number one reason is usually fear, but this can be overcome with persistent practice. Other reasons may be the belief that you don’t have enough time or you feel you aren’t making progress fast enough. Patience is key.
Many women feel that they have to be perfect and compete with other women instead of supporting them. Everyone does things differently. Learn from others and support them so you can grow together.
Connect with Deanna: https://www.wellandworthylife.com/
Facebook: https://www.facebook.com/wellandworthylife/
Instagram: https://www.instagram.com/wellandworthylife/
Deanna is joined in this episode by friend and home design guru Andrew Dooley. Andrew is the principal creative force behind Andrew Dooley Design Associates, which hosts studios in Mobile, Alabama and Los Angeles, California. The company has created signature home designs across the country, and Andrew believes the design of a home has a big impact on health.
Our homes are our biggest support systems, making it extremely important to create a space that’s conducive to your wellbeing.
Clutter is one of the biggest stressors in a home and Andrew works with his design team to eliminate this and ensure everything has its place. He encourages people to take inventory of what makes them happy and from there can decide which elements need to be in a space.
Deanna and Andrew discuss steps for someone who is not ready for a full redesign just yet can take to start improving their home. One of the most important aspects to consider is how much light is in a space. Andrew offers tips for improving natural light, as well as creating illusions of more light and space.
The popularity of different color schemes and designs has waned over the years. Andrew and Deanna discuss these, as well as the most popular schemes right now and if their popularity will persist. You can never go wrong with taking a contemporary approach to design and Andrew explains the benefits of this method, as well as ways the unexpected can still be introduced to more subtle design schemes.
Check out Andrew Dooley Design Associates and their work at https://www.andrewdooley.com/
Connect with Andrew:
Facebook: https://www.facebook.com/andrewdooleydesign/
Instagram: https://www.instagram.com/andrewdooleydesign
In this episode of Well and Worthy Life, Deanna is now the guest as she joins Tova Sido on her podcast, The Remedy. Tova is a Christian author, speaker, and mom living in Dallas, Texas. Deanna and Tova share their anecdotes regarding divorce and the challenges of dating afterword - you have to rewire your brain to think about so many things you didn’t have to while married!
This topic is important for everyone to cover because, even if you are not divorced, you probably know someone who is, and you will be able to offer them guidance. The two explain how important it is to share your own personal experiences as others can always learn from them. Deanna also touches on the importance of being honest with your children during a divorce, and the power the simple words “I’m sorry” can have on a child.
Deanna and Tova cover the truth around the phrase “time heals all wounds”, the dangers of jumping into dating too quickly after a divorce, tips on “becoming the person that the person you’re looking for is looking for”, and share their personal stories on meeting new people after divorce.
Aside from dating advice, Deanna and Tova also cover the importance of spending alone time to figure out who you are, as you may have changed as a person. Tova speaks on the importance of independence and how she learned to love being single and independent.
Check out Tova’s podcast, The Remedy: https://www.tovasido.com/podcast
Connect with Deanna: https://www.wellandworthylife.com/
Deanna welcomes Bridget back for this episode on the importance of joy. Joy is one of the hardest things for people to cultivate. Bridget explains the dangers of “borrowing trouble”, which is giving attention to negative emotions and situations, which then gives them power. The two touch on the importance of positive thinking and the large role it plays in living a joyful life.
One of the most powerful ways to create joy is gratitude journaling. Deanna recommends using Gratitude, a mobile journaling app, or a physical journal to record what you are grateful for each morning or night. Doing this enables you to either start or end your day on a positive note. Seeing a list of what you are grateful for can help you bring joy back into your life during the most difficult times.
Work is one of the main areas where people can struggle to find joy. Deanna and Bridget explain the importance of finding things to love about your job, even if it is difficult. If there are negative people in your life, they stress that you should attempt to distance yourself from said negativity or at least choose to not let it affect you.
Above all, focus on progress over perfection. Baby steps are what creates progress and it is important to celebrate small successes rather than focusing on what went wrong.
What practices do you use to bring joy into your daily life? Share with Deanna on Instagram!
@wellandworthylife
Deanna is back with her good friend Bridget in this episode, where the two discuss the importance of proper deep breathing to relieve stress and improve overall health. Like Deanna, Bridget is a certified health coach and a graduate of the Institute of Integrated Nutrition.
Most of us do not practice deep breathing on a daily basis, even though it is one of the easiest ways that we can greatly reduce stress. Deanna and Bridget cover one of the most common excuses for not practicing deep breathing, the benefits proper breathing can have on your health and some of the best ways to integrate deep breathing into your life. These include the STOP method, as well as 4, 7, 8 breathing.
Deanna shares the positive effect of kundalini yoga, which focuses on breathing exercises, had on a family member during the early stages of dementia. She stresses how kundalini yoga can offer fantastic benefits to anyone looking to improve their physical and mental health.
Stress can manifest itself in many ways in your life; even a person living a healthy lifestyle can still be negatively affected by mismanaged stress. Deanna and Bridget offer their routines for integrating deep breathing into their lifestyles, including using apps and smartwatch technology.
Share how you integrate deep breathing into your daily life with Deanna on Instagram! @wellandworthylife
Check out Insight Timer, the app Deanna uses to practice daily deep breathing: Insight Timer
Fellow FASTerWay to Fat Loss coach Whitney Abraham joins Deanna in this episode. Today’s conversation is about how to create confidence and what it takes to be confident. It doesn’t take much, and when we have that confidence, it can change our lives. Whitney spent ten years of fundraising in a high-pressure environment. After having her babies, her priorities shifted as they do for most women. She decided to leave her job to stay home with her babies, but she says that this marked the beginning of her dark years. We hear about how she felt so alone, unfulfilled, and guilty. However, this situation allowed her to find herself again. After entering the FASTer Way to Fat Loss program, Whitney gained back some confidence that she had lost. This confidence was then applied to other areas and led to her getting certified as a coach. Deanna talks about how Whitney rose to the top so quickly, and Whitney gives her own thoughts on the reasons. Over the years, Whitney has realized that her optimal split of time is 40% with her family and 60% with her business. There is no wrong split; you just need to figure out what is best for you. Deanna and Whitney then discuss some of the challenges of balancing business and work at the same time. Whitney reveals her time-blocking habits that allow her to accomplish everything she wants, taking us through her average day. Ending this episode, she tells us the simple formula that will create confidence in your life. Whitney’s website:https://www.whitneyabraham.com/ Whitney on Instagram:https://www.instagram.com/whitneyabraham/
Deanna is alongside Neillie Butler in today’s episode. She was actually a client of Deanna’s, and despite also living in Birmingham, the two had never met until recently. That changes now as the two finally get together to talk about overcoming obstacles. Someone might look at Neillie and think she has it all but you never know what someone is going or gone through so be careful to judge.
Today Neillie is an open book and she shares those obstacles that she overcame so that it might help someone else going through something. She and Deanna want all the listeners to know overcoming obstacles aren't easy but it is possible.
Neillie recalls how a learning disability made schooling very difficult for her at a young age. She shares a shocking statement that a teacher made in front of her and her parents. Progressing through the education system did not get much easier as she was diagnosed with cancer in her freshman year of college.
After getting married, Neillie and her husband divorced after about eighteen months. She and Deanna agree that a lesson that should be learned from a divorce or any obstacle is the mindset of “it’s not what happens, it’s how you respond.” We can choose to stay down when confronted with hardship, or we can choose to use it in a positive and constructive way.
Neillie worked for a company that did corporate events and decided one day that she wanted to start her own business. She explains why this seemed like a crazy idea at the time and tells us her husband’s justified response. We then hear about how she bootstrapped the business to find success. Every day is still filled with challenges, but Neillie welcomes them and thinks strategically about how to move forward. She brings up some of the obstacles that get presented in the wedding planning business and the importance of giving people slack.
3 Things I Wish Someone Had Told Me After My Divorce
Neilli Butler's Instagram
Mariée Ami
Check out this article on Neillie Butler -http://bit.ly/30T9ceA
In this episode, Deanna welcomes back Luisa McClure. She is a FASTer Way to Fat Loss Coach, nutritionist, and registered dietitian.
Today she and Deanna will discuss the importance of skin care at any age and how what we eat can affect our skin’s health. You are what you eat, but this statement is often associated solely with our internal health. Luisa explains that it applies to our skin as well and tells us the top three nutrients that are the best for keeping our skin looking great as we age. Deanna then reveals one of her favorite products that she uses daily and stresses the importance of clean ingredients.
With certain diets that people go on, they sometimes eliminate important micro and macronutrients. Luisa brings up the dangers of not eating a wide variety of fruits and vegetables. She says that it’s important to “eat the rainbow” before getting into some misconceptions about eating healthy fats.
64% of our skin is water, which goes to show why hydration is the most crucial factor in maintaining healthy skin. Being properly hydrated can come from simply making sure to drink enough water each day, so Luisa shares a tip on how to make sure that you’re meeting the threshold.
Eating for healthy skin doesn’t have to be hard; it’s about taking small steps and making progress instead of perfection. We all want to look and feel our best. If we eat the right nutrients and put the right things on our skin, we’ll look and feel so much better.
Check out the blog post on all the products Deanna used to keep her skin healthy.
Check out the earlier podcast with Luisa on Menopause.
Deanna's favorite products for her skin.
Luisa McClure Facebook
Living Well With Luisa
Luisa McClure Instagram
In this episode, Megan, a style coach, joins the show. Megan worked in New York as a trend forecaster. However, she felt it was not relatable to most women. The fashion industry made Megan feel like she needed to change. She knew there had to be more to fashion, so she dove deep into the world of coaching.
As a style coach, Megan works with her clients to figure out their goals. What’s missing, and what isn’t working? Then, Megan focuses on the client’s body type. What works best for your body type? Like everything, your style will change throughout the years. If you are still dressing yourself the same as you did ten years ago, then you are in a style rut.
It can be overwhelming to narrow down your style goals. The first step in finding your goals is an hour-long strategy discussion. Deanna got help with her closet from Megan and learned that physical clutter will create mental clutter. Sometimes the bigger the closet, the harder it is to get dressed. With less in your closet, you can actually end up having more options.
Megan wants her clients to style themselves in the most beautiful way without changing anything about their bodies. Most women are looking to up-level their confidence and this is a great way to achieve that.
If one of Megan’s clients wants to lose weight, she will work with them to buy the right sizes. Everything comes down to knowing your body type. Later, Megan discusses renting outfits, controlling our images, and where to find style inspiration.
Well & Worthy Life:n https://www.wellandworthylife.com/
Megan's Website: Style Yourself Chic
Instagram:@style.yourself.chic
Facebook:https://www.facebook.com/asouthernfemme
Today Deanna is explaining intermittent fasting. It’s not a diet; it’s an eating schedule. When our body is in a fasted state, it can heal itself and our cells turnover. On the other hand, while we are eating, our body has to digest that food.
During the fasted state, our bodies can work on burning fat. Remember when the media told us to eat six small meals a day? Well, we are all different. What works for one person may not work for another person. Intermittent fasting will work for most people. When you eat small meals throughout the day, your body does not have a chance to recover.
Our body’s number one energy source is carbs. When we are in a fasted state, we can get into fat burning. There are all sorts of various ways to do intermittent fasting. The method Deanna utilizes is sixteen hours of fasting and eight hours of eating. This is probably one of the easiest intermittent fasting schedules. It’s challenging to do twenty-four-hour fasts – you can always try this monthly rather than weekly.
One of the reasons Deanna started fasting is because she wanted to learn more about it. Plus, there are many health benefits like losing weight, slowing down the aging process, mental clarity, reversing type two diabetes, increasing growth hormones, and reducing the chances of cancer. Deanna says everyone should try intermittent fasting. Once you try it, you will realize how straightforward it really is. A typical start of the day for Deanna is coffee, exercise, and then she breaks her fast around 1:00PM.
Well & Worthy Life: https://www.wellandworthylife.com
Free Guide to Intermittent Fasting: Click here.
Do you wonder what sex looks like in your 50's and beyond? As I have hit menopause I have been trying to figure out what is "normal" about sex as I get older. Well, there is no "normal". You have to figure out what works best for you and your spouse. But sex continues to be important to our health as we age. Today on the podcast I am talking with Jess from Naked Talk With Jess.
We are talking about three ways to enhance sex in your 50's and beyond. We get quite candid and share our own experiences with you.
Foria Awakening Oil
Naked Talk With Jess Instagram
Unprocessed Jess
Bridget is back with me on the podcast discussing how to stay healthy during the winter months and what to do when you feel the first signs of a cold coming on. Of course, I am feeling a cold coming on now so I am implementing all of these tips.
Are you ready for the Holidays? I love the Holidays but sometimes there can be a whole bunch of stress that goes along with this time of year. Today I am sharing some things to think about and plan ahead to lessen your stress before it even starts.
If this helps, please let me know by sharing on social media and tagging me @wellandworthylife.
Today on the podcast I am sharing how exercise has changed for me as I have gotten older.
Today I am sharing steps on trying to figure out what is next in life. Are you an empty nester? Do you finally have some time to focus on yourself but you don't know where to start? Listen to this podcast.
Discovering What Is Next In Life - When The Nest Gets Empty
Reinventing Ourselves With Cathy Williamson
Empty-Nesting
Today on the podcast I am talking with Luisa McClure about menopause. Luisa is a registered dietician and a certified FASTer Way to Fat Loss coach. We both share our experiences with menopause and thing you need to know about menopause. We also discuss things you can do to help your symptoms with menopause.
You can also check out My Journey Through Menopause and How to Lose Weight After 50.
You can find Luisa on Instagram and Facebook.
Today on the podcast I am talking with Jenny Ryan the founder of The Blueroot Company. Jenny and her husband decided to settle in Birmingham and plant roots. She saw a need in the community for pure simple healthy food and she decided to make a difference.
Check out The Blueroot Company
Follow on Instagram.
Today on the podcast I have Bridget Kilpatric sharing how to detoxify your home. She also wrote a blog post that you can read here. Bridget shares her story about growing up in a healthy environment with a great role model. However, like most of us once she left for college she got a little off track. Find out what made her go back to her roots and even more important find out how she was an advocate for her son and how she has helped him.
I loved talking with Bridget and I learned so much! I hope you will enjoy this podcast as much as I enjoyed talking with Bridget.
A little over a year ago I wrote a blog post on 3 Things I Wish Someone Had Told Me After Divorce. Today on the podcast I share those tips and I go a little further and share more tips after divorce.
Today on the podcast I am sharing things that I would tell my younger self. I really talk about friendships. What I wish I would have done with my friends. One of the biggest lessons I would tell my younger self is I have choices.