Mending the fabric of the female health story.
Mending the fabric of the female health story.
Hormones are a topic we have talked a lot about on the Grace & Grit Podcast because let’s face it – hormones govern your body – and if they aren’t in their happy place…well…neither are you!
As I have crossed over the threshold of 40, I have become a lot more curious about the state of my own hormones. I feel amazing, but there are months when my PMS is simply out of control. My breasts hurt, I am reactive and I just feel like my body is not my own.
I have been hearing about the DUTCH Test for a few years now (DUTCH stands for Dried Urine Test for Comprehensive Hormones), which you can do in the comfort of your own home.
The Dutch Test is being used by more and more physicians to remedy hormonal challenges in patients and has been endorsed by well known medical experts like Kris Kessler, Dr. Joesph Mercola, Dr. Ben Lynch, Christiane Northrup, and Sara Gottfriend.
When I asked my awesome Naturopathic physician, Elizabeth Stegmaier, about it she encouraged me to have the testing done not just for my benefit but to be able to educate you the listeners about the value of this type of testing. Not only has Dr. Stegmaier personally been using the Dutch test for years with her own patients, but she just happens to be friends with the top clinical advisors to the product, one of which agreed to join me on the podcast today, Dr. Debbie Rice.
The metabolism is often discussed in fitness and diet spaces as ONLY an energy equation and, while energy does matter (how much energy you are consuming vs how much you are expending), there are so many other factors that influence metabolic health, namely, HORMONES.
Dr. Jade Teta has been helping women improve their metabolic function for years and his work has been especially impactful for women trying to understand the metabolic and hormonal challenges that often arise within the years between peri-menopause and post-menopause.
We cover a ton of ground in this interview, including:
• How to better understand YOUR unique metabolism.
• The power “rest based living” has to positively influence women’s hormones.
• Why joy matters to your hormonal and metabolic health.
• Respecting carbohydrates as you age.
• Why weight training is an invaluable exercise modality, especially for women.
…and so much more!
Have a listen and share your thoughts!
This month we are talking all about hormonal health.
Hormones basically govern your biology, so if your hormones aren’t happy…well… neither are you.
In this episode of the Grace & Grit Podcast, I give a brief lesson in the primary hormones I think all women should be a bit more educated about.
While I am NOT a hormonal health expert, I have invited several guests to the show this month who are, so today’s podcast helps lay the foundation for those conversations.
Stop waiting for the perfect time,
Stop waiting for permission,
Stop waiting until you “feel” like doing the work…to restore your health.
Commit to 1 small action today and again tomorrow. Massive change IS possible when we commit to small actions repeated consistently over time.
Last week on the podcast (Episode 131) I talked about why the danger of taking on too much change too fast, which I refer to as the “Hail Mary Approach”. This is the approach the diet industry sells you and yet…it doesn’t work for long-term sustainability.
In today’s episode, I give you 10 simple measures you can start applying to your life immediately to improve your health.
And the best part is…
You don’t have to buy anything.
You don’t have to follow a formula.
You don’t have to carve our hours of time in your schedule.
You just need to stop waiting and start doing.
Listen to this episode to discover the 10 simple and seemingly insignificant things you could be doing TODAY that can significantly impact your overall health over time.
Everywhere you turn there seems to be a new product, formula, program, pill or system being sold to you promising RESULTS. Sadly, people buy into these promises in droves to improve their health, but these measures can often further damage their health by causing them to develop a phobia of food, disordered eating patterns, hormonal challenges…and so much more.
Chasing results is not the same as improving health.
In fact, I have worked with many clients over the years who were so focused on creating certain results with their physiology, that they hugely sacrificed their physiological and psychological health to do so.
There is a big difference between chasing results and building a practice of better self-care (which results are typically the bi-product of…by the way).
You can spend your time, money and energy chasing what I call the “Hail Mary Approaches” to results (which you will struggle to sustain) OR you can invest in learning how to build a practice of better self-care so you can remove yourself once and for all from diet dogma and extreme measures.
This is the topic of today’s podcast. Listen and let me know your thoughts.
Although there are many forms of stress that directly influence our health, in this episode of the Grace & Grit Podcast, I specifically address the power that psychological stress has to influence physiology.
You could be doing everything right with your diet and exercising religiously but, if you aren’t managing what is happening in your head, you may either struggle to create the results you are looking for and/or maintain the results you create.
The work that I do with my clients focuses just as much on mindset as it does diet and exercise and today I want to explain WHY learning to manage your psychological stress has EVERYTHING to do with optimizing your physiology.
“Give a man a fish and feed him for a day. Teach a man to fish and feed him for the rest of his life.”
Years ago my son was learning to read and it took everything in me not to just give him the answer when he is struggling with a new word. I won’t lie, I did that at first and my husband quickly pointed out that every time our son was unsure of himself, he was getting in the habit of looking at me for the answer. I was crushing his critical thinking ability and his ability to progress towards independence.
Which, in my opinion, is precisely what so many (not all) programs are promoting in the fitness, supplement and weight-loss industries. Women are being robbed of the opportunity to learn how to fish. We are being disconnected from our physiology not reconnected to it. We adopt formulas and systems that dictate to our body, rather than learning methods for how to listen to our bodies.
You don’t create deep health for yourself by consuming more supplements than nutritious food, following someone’s meal plans forever, or only moving your body in the presence of a “professional”.
You create deep health by trying some things on, listening to what your body needs and how it responds to your choices.
You create deep health by being willing to fail a little, so you can learn how to do better, and by accepting that progress is rarely linear.
You create deep health by finding ways to enjoy the journey, finding the joy in discipline and befriending the work involved in the change processThe .
Good health coaches don’t give you fish, they teach you how to fish and that is what today’s episode is all about!
There was a time in my career when I would have worked like a maniac to convince nearly everyone I encountered that I was the perfect person to usher them towards greater health. Now that I am older and slightly wiser, I realize: I am NOT the right person to help all people and not everyone is ready for the work that I do AND…
That is perfectly ok!
I invest a tremendous amount of time and energy into my clients, so it is really important that we are a good match to do great work together. I believe one of the best ways to begin that process, is to tell potential clients why they might NOT want to hire me.
If after listening to this podcast today (which is also filled with great tips), you are more excited than terrified, then, of course, I encourage you to take the next step and book a FREE 1-hour kickstart coaching call with me.
Discomfort along the path to improving your life isn’t a probability, it is an inevitability.
Every single day you get to decide if you want to stay in the discomfort of the way things are, or lean into the discomfort of improving your situation. Either way, you will have to face discomfort on some level.
The good news is that when you lean into the discomfort that promotes growth in your life, there is tremendous strength on the other side of that.
This episode of the Grace & Grit podcast introduces tips and strategies for befriending discomfort, so you can do the work that will move your life to higher ground.
I just adore this conversation that I had with Ali Shapiro about the process of healing, redefining health, and making a truce with food. Ali is a very bright light helping to lead women out of diet dogma and back to themselves.
In this episode, Ali and I discuss:
• Option C, which is giving yourself permission to get to know yourself and how you relate to the world around you.
• Self-criticism vs Self-awareness
• The cost of relying on the outside world to heal you.
• What it means to have agency with your body
… and so much more!
Have a listen and let me know your thoughts!
Unhappy and unfulfilling relationships take a toll on our physical and psychological health. My guest on this episode of the Grace & Grit podcast, Sunny Joy McMillan, strongly believes unsticking these relationships (through improvement or dissolution) is vital to our mental, emotional, spiritual AND physical well-being. And living in alignment with our truth has very positive effects on the body.
Sunny shares her journey of what she calls “audacious self-care”, which for her looked like ending her high conflict marriage and walking away from her Instagram perfect life, so she could rediscover herself and step into the life she feels she was truly meant to live.
In this episode, Sunny and I also discuss:
• the necessity of doing your own inner work to create healthy relationships
• the cost of trying to fit into other people’s idea of who we should be
• the power of beliefs and thoughts
• how compassion is linked to motivation
• how to befriend resistance
• the wisdom of the body and why we should listen to it
In this episode of the Grace & Grit Podcast, I introduce this month’s theme, Relationship and why I think up-leveling our relationships is the linchpin to deep health.
This is a topic I have wanted to dive into for a really long time and…well… the time has come!
Now, most people when they hear the word relationship, they think of our relationship with others. And while that is certainly 1 form… there are so many others.
Relationship with self.
Relationship with food.
Relationship with exercise.
Relationship with discipline.
Relationship with success.
Relationship with failure.
Relationship with time.
Relationship is really how we experience life and if we want to improve any aspect of our life, we have to improve our relationships.
Interested to hear more? Check out this episode!
There are moments in life, both tragic and beautiful, that take your breath away. I have had a few moments like that this summer and felt compelled to share how they have influenced my thinking and focus, in this episode of the Grace & Grit Podcast.
I don’t know about you, but summer in my household definitely includes some travel plans. Camping trips, visits with friends and vacations with the family are treasured parts of the summer that can also throw a curveball into self-care routines.
In this episode of the Grace & Grit Podcast, I dish out some of my best advice for taking great care of yourself while traveling.
If you are like most of the women I work with, you probably feel like summer can be a really hard time to stay on track with the behaviors that bring you closer to your health goals, like eating nourishing foods and staying away from the foods that deplete you. (Let’s be honest…there is certainly no shortage of sugar and alcohol involved in summer festivities.)
In this episode of the Grace & Grit podcast, I talk about the one thing to ADD to your diet that can go a really long way in helping you to make better choices, stay satiated and keep you feeling great through the summer months: veggies!
Summer is the season of vegetables and in this episode I discuss why they are so helpful to your body’s chemistry. I also give you suggestions for incorporating more of them into your diet more easily.
Summer can be a challenging time to stay on track with health promoting behaviors. Schedules get packed with travel, company, and social events galore and sugar, alcohol, and processed foods are supplied at every turn. It is all too easy to lose your traction, but...
It has been another fabulous month on the Grace & Grit Podcast. In the past 4 weeks we have covered many topics on the theme of Aging Gracefully.
I hosted 3 remarkable guests who shared loads of great insights. This episode is a summary of what we covered in case you missed any episodes or just want a few reminders about the biggest take aways.
I met today’s guest on the Grace & Grit podcast, Diann Wingert, at a conference I was invited to speak at called Forty Thrive. Diann was also a speaker at the event and I was so riveted by what she had to say about the gifts of the aging process, that I invited her to be a guest because I knew her message would resonate with the Grace & Grit audience.
In this interview, Diann and I have a great conversation about:
• Learning to be grateful and graceful as you age.
• Breaking the mold of cultural conditioning to go after your dreams at any age.
• What it means to display active courage to take full possession of your life.
…and so much more
In this episode of the Grace & Grit podcast, I had the awesome privilege of interviewing a woman I have admired from afar for years, Julie Angel.
Julie has lived a very textured life as an artist, author and now movement teacher. She was inspired to start practicing Parkour at 35, which opened up an entire new way of living for her.
Just to give you a small taste of her wisdom, Julie has this to say on her own website, www.see-do.com:
“I believe we can age positively by investing time in how we move, what communities we connect with, challenging our self-limiting beliefs, spending time in nature, becoming more minimalist and taking control of our health”
For more wisdom from Julie on movement, bravery, and aging gracefully tune into this episode.
There are certainly a lot of challenges that can present themselves as we age AND we also have a lot of choice in how much hardship we experience as we move through those challenges.
In this episode of the Grace & Grit podcast, Dr. Anna Cabeca and I cover a tremendous amount of territory on aging gracefully as a woman, including:
• How hormones affect our physiology and how they change as we age.
• How physiology drives behavior, and what we can do to improve our physiology.
• The anti-aging benefits of relationships and community.
• How trauma can impact the severity of menopause.
• The power cortisol has to disrupt hormones.
• The role gut health plays in hormone balance.
• Sexual health and so much more!
Aging… it is inevitable.
The good news is…
We have a choice in how it goes down: we can fight it (despite knowing we can never win) or we can learn how to embrace it.
For the majority of my 20-year career, helping women to improve their health, I have largely worked with the population 40+ and in this episode of the Grace & Grit podcast, I discuss three things that I believe are essential to be a woman who ages gracefully.
The statistics showing the impact of “inactivity” are staggering, sad and oh so unnecessary. We MUST find ways to move our body more often throughout the day and inspire our children to do the same. And there is no better way to do that, than to get outside!
There are so many benefits to moving, playing, training and exploring outdoors and in this episode of the Grace & Grit Podcast, I do a deep dive into those benefits and suggest a myriad of ways that you can use the outdoors to enhance your physiology and even your psychology.
Let’s get started. Click below to listen now!
I adore Sara Bradford SO much that I invited her back to the podcast for a third time!
Sara is registered holistic nutritionist, real food chef and facilitator of the wildly poplar Community Dumps, which help people to return to real food without doing crazy detoxes, taking supplements or any other extreme measures.
In this episode Sara and I talk about:
*The sensibility of seasonal eating
*Some of Sara’s favorite simple but delicious spring recipes
*How to simplify planning and prepping meals
*How to become more consistent with nutritious choices
You won’t want to miss it. Listen in!
In this episode of the Grace & Grit podcast my guest Jennifer Knoetgen, who runs a business called Mountain Meat Shares, and I discuss:
The challenges with commercial farming
The value of knowing where your food is coming from
Tips for making “sourcing your food” less overwhelming
How to get the most out of your farmers market experience
Basic strategies for home gardening
Interested? Listen in!!!
It doesn’t matter why you think you can’t. You absolutely CAN.
This is not just health coaching—it’s a personalized road map to the prime of your life. It’s coaching that will make today feel like the best days of your life are ahead of you, no matter where you’re at right now.