In this week’s episode, I’m diving into a topic that’s become a quiet but powerful obsession for me lately: what my brain actually needs in midlife, especially as I navigate my forties with big goals, shifting hormones, and real-life stress.

I’m not quite ready to share the personal experiences that pushed this curiosity to the forefront, but I can say this: life has handed me a few moments that made me pause and ask, “What does my future brain need from me today?” That question is shaping everything — my fitness, my sleep, my routines, my learning, even the way I think about the decades ahead.

In this episode, I break down my personal ten pillars that support my long-term brain health (movement, sleep, stress regulation, nutrition, cognitive challenge, Zoloft, nature, creativity, fun and play, and meaningful connection), and how I’m applying them in my own Fit AF journey. 

If you’re also in a season of big questions, quiet shifts, or new curiosity about longevity and mental clarity, this episode is for you.

💌 Email: [email protected]

It’s that time again — twinkle lights, to-do lists, and a thousand ways to forget what the holidays are actually about. In this episode, I’m giving myself (and you) a Holiday Pep Talk.

In Part One, I share my favorite reminders for staying sane this season — why peace matters more than perfection, how to resist consumer pressure, and why your December self is still your regular self (just with a more festive To Do list).

In Part Two, I’m setting my personal intentions for the holidays — slowing down, keeping movement and sleep sacred, saying no to extra obligations, and savoring time with my family instead of sprinting through it.

Think of this as your cozy, practical, slightly unhinged guide to staying grounded through the holiday chaos. Grab your coffee (or cocoa!) and let’s make this season feel good again.

💌 Email: [email protected]

What can a Brazilian telenovela villain teach us about boundaries and emotional freedom? Courtney explores Senhora do Destino and discovers that Nazaré Tedesco is an unexpected masterclass in human behavior.

💌 Email: [email protected]

I didn’t plan to record today — but my Muse had other ideas. In this gentle return to Adventures with My Forties, I share what the past ten months have looked like: the fires, the losses, the slow reawakening, and the quiet joy of finally wanting to create again.

Show notes: CourtneyHenningNovak.com

Hello! I meant to record my first episode of the year in January, but life went sideways with the epic fires in Los Angeles. To get back into podcasting, I'm sharing my experiences with the Palisades and Eaton Fires. And yes, I have returned to therapy because wow, I have a lot to process. 

Show notes will be available at CourtneyHenningNovak.com. Thank you for listening and it feels so good to be back. 

This week, I took a moment to step away from the holiday madness and reflect on my 24 in '24 project. What were my successes? What were my flops? And where did I make space for a little magic? Show notes will be available at CourtneyHenningNovak.com. Thank you for listening and I'll see you in 2025!

Part 3 of my three part miniseries on burnout. In this episode, I discuss the reasons behind the epic burnout I experienced after volunteering too much for my kids' activities. In a nutshell, my pride and ego got hooked on the myth of the supermom and as a result, I lost touch with my authentic self. Show notes will be available at CourtneyHenningNovak.com. Thanks for listening! 

Part two of my burnout miniseries. In this episode, I describe the ways I healed and recovered from epic. Show notes are available at CourtneyHenningNovak.com. Thanks for listening! 

A couple years ago, I experienced some massive burnout. This is Part One of a miniseries about that adventure. This is the story of my burnout, the events that resulted in me feeling like my soul had been reduced to a heap of ashes. 

Show notes will be available at CourtneyHenningNovak.com. Thanks for listening! 

This week, I'm giving my annual holidays pep talk. I love this time of year and I actually enjoy the chaos, but it's also so easy to slide into stress and panic over sh*t that doesn't actually matter. I always need to remind myself that it's not about creating a holiday that mimics what I see on Pinterest or social media. It's about enjoying the holidays in a way that is meaningful for my family. 

Show notes are available at CourtneyHenningNovak.com. Thanks for listening!