Body and Mind Strong Podcast

Layoffs and a shaky job market can sit in the back of your mind like a low hum, and that stress does not stay at work. It follows you home, into your sleep, your spending, and your relationships. In this episode, we look at why the worry feels so heavy and why this is not a new song. Then we get practical with two tools that help you take back your footing: contingency plans and decision gates.

You'll learn the difference between a lifeboat (your contingency plan) and a map (your decision gates), why having both lowers the pressure you put on yourself, and the steps to build them, from refreshing your resume and stocking your emergency fund to naming your warning signals and checking your plans against your 5-year vision. You'll also hear how this approach played out for me and for clients. You don't have to act on a single gate to feel the benefit. Just having them can help you stand on steadier ground.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

Processed food gets a bad rap, but the truth is more interesting than the headlines. In this episode of the Body and Mind Strong podcast, we sort out what "processed" actually means, from frozen peas to fast food, and why the busy-night helpers in your pantry deserve a fair hearing. Then we look at what the research says about ultra-processed foods and their ties to your gut, your heart, your blood sugar, and even your mood.

Most of all, this episode is about progress over perfection. You'll leave with simple, doable steps, like reading an ingredient list, adding before you subtract, and swapping one thing at a time, so you can make choices that fit your real life. No food fear, no guilt, just clear information to help you become a healthier, happier, stronger version of yourself.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

Can't picture where you'll be in five years? Same here. In episode 70, I break down what a 5-year plan really is, including the pros, the cons, and the honest truth that it's not for everyone. You'll hear simple ways to build one that fits you, from spreadsheets to vision boards, plus what surprised her when she made her own. Walk away with one small step to take this week and permission to hold your plan loosely.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

She's up before everyone else, running the mental checklist before her feet even hit the floor. She's sharp at work, dependable at home, and if you ask how she's doing, she'll say "busy, but good." She is not good — she's running on fumes, quietly convinced that if she slows down, someone will notice she's not enough.

In this Body and Mind Strong episode, I'm naming a pattern I see constantly in my practice: women carrying not just the physical tasks of home and work, but the invisible mental load underneath them — the noticing, the anticipating, the remembering that never actually clocks out. We'll look at what the research says about why this falls so disproportionately on women, why it leads to burnout and imposter syndrome, and — most importantly — three real shifts you can start making this week to put some of that weight down. Plus, a homework assignment to take with you.

If you've ever felt exhausted on a day you "didn't do that much," this one's for you.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

Resources:

https://www.perk.com/blog/remote-work-burnout-statistics/

https://cariloop.com/blog/workplace-burnout

https://wellhub.com/en-us/blog/wellness-and-benefits-programs/burnout-in-women/

https://www.peoplemanagement.co.uk/article/1919598/exclusive-seven-10-women-experience-imposter-syndrome-work-research-finds

https://www.forbes.com/sites/gingergentile/2025/12/02/the-burnout-crisis-pushing-out-women-visionary-solutions/

Fad diets promise fast results — and they deliver, at first. But nearly 90% of people who lose weight this way gain it right back. In this episode, I break down four real reasons fad diets fail in the long run, from crash-and-burn motivation to restrictive rules that starve your body of what it needs. Then she shares what to actually look for in a plan: one that fits your life, allows flexibility, supports movement, and favors slow, steady progress over a quick fix that doesn't last. If you're tired of the yo-yo cycle, this episode will help you spot the red flags and choose an approach built to stick.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

We've spent years being told to fear fat — buying the low-fat everything, avoiding avocados, treating oil like the enemy. But the truth is far more nuanced, and honestly, more empowering. In this episode, we're diving into the real physical and mental health benefits of fat, how it plays a surprising role in weight loss, and breaking down the differences between omega-3, omega-6, omega-9, saturated, and trans fats so you know exactly which ones deserve a place in your kitchen. As always, it comes back to balance, moderation, and listening to what your body is telling you — plus a reminder to stay on top of those yearly blood panels.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

In this episode, we're tackling a family dynamics truth that goes against everything we're taught: your partner relationship, not your kids, is the trunk your family grows from. We'll dig into the research on why couples who stay connected raise healthier, more secure kids — and why daughters especially learn how to treat themselves by watching how their moms treat themselves. Then we'll get honest about what happens when the couple relationship gets pushed to the back burner, walk through practical habits to keep your bond strong, and close with a simple weekly homework assignment you can start using with your partner tonight.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

References:

https://aspe.hhs.gov/sites/default/files/migrated_legacy_files//138926/rb.pdf

https://www.cambridge.org/core/journals/development-and-psychopathology/article/marital-quality-over-the-life-course-and-child-wellbeing-from-childhood-to-early-adolescence/20DE781350484F49D5EFA202F4C16D4B

https://scholars.unh.edu/cgi/viewcontent.cgi?article=2960&context=faculty_pubs

https://pubmed.ncbi.nlm.nih.gov/17960781/

Ever beat yourself up after a bad food day, only to find that self-criticism makes it even harder to get back on track? In this episode of the Body and Mind Strong podcast, I break down a research study exploring the connection between mindset — specifically self-criticism versus self-reassurance — and success in long-term weight management. The findings echo something I have long believed: how you talk to yourself may matter just as much as what you eat or how you move.

I also unpack the weight stigma many people carry into the gym and how it can quietly reinforce the very cycles they're trying to break. I close with a simple, doable assignment to help you start shifting your self-talk — because being kind to yourself isn't just nice, it's part of the work.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

References:

doi: 10.1159/000454834 : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644966/

So many of the women I work with carry the same quiet fear: that believing in themselves might make them arrogant. In this Body and Mind Strong episode, we're pulling apart two things that get mistaken for each other constantly — ego and genuine self-confidence. We'll talk about where that fear actually comes from, what the research says really separates a fragile ego from steady self-worth, and why being hard on yourself was never proof of humility.

Then we get practical. You'll walk away with real tools for building confidence that isn't dependent on outside approval — including how to track evidence of your own competence, take up space on purpose, and redefine success on terms that are actually yours instead of ones you inherited. If you've ever shrunk yourself to seem humble, this one's for you.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

References:

https://www.psychologytoday.com/us/blog/finding-a-new-home/202207/the-difference-between-narcissism-and-high-self-esteem

https://psychuniverse.com/narcissism-vs-self-confidence/

https://narcissisttest.org/blog/narcissism-or-self-esteem-key-differences

https://psychuniverse.com/narcissism-vs-self-confidence/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6070240/

Somewhere along the way, most of us built a story about who we are when it comes to our health — the strong one, the athlete, the one who never gets sick. But bodies change, and that old story doesn't always keep up. In this episode, Renee breaks down what a health identity actually is, why it quietly drives your daily choices and your resilience, and how it can either carry you through change or leave you clinging to a version of yourself that doesn't exist anymore. Whether you're feeling the shift already or just want to get ahead of it, this episode walks you through how to check if your health identity still fits — and how to update it without losing yourself in the process.

If you enjoyed this episode, please subscribe to my podcast, or tell someone else about it, I would greatly appreciate it. Also, if this episode resonates with you and you’re ready for more clarity, balance, and support in your wellness journey, I’d love to hear from you. You can find me at www.bodyandmindstrong.com and on IG @bodyandmindstrong

References:

Pelters P. I am what I am?-An integrative review of understandings of 'health identity' and 'illness identity' in scientific literature. Sociol Health Illn. 2024 Jul;46(6):1169-1191. doi: 10.1111/1467-9566.13771. Epub 2024 Mar 22. PMID: 38517474.

Embracing a Healthy Identity: A Pathway to Healthier Choices. Stress Management & Mental Health Clinics. https://stressmanagementclinic.com/embracing-a-healthy-identity-a-pathway-to-healthier-choices/