Body and Mind Strong Podcast

“I don’t have time for self-care.” If you’ve said it, you’re not alone, and you’re not failing. In this episode, I share why self-care starts to feel like one more “have-to,” how the all-or-nothing trap keeps busy women stuck, and the story of a senior director juggling work, two kids, and a full house. You’ll leave with five small starts to find room in the day you already have, plus a one-week challenge to try right away.

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 where you can schedule a free 20-minute consultation or email me with any questions. You can also find me on YouTube and IG @bodyandmindstrong

What if your next trip could do more than give you a change of scenery? Welcome to the first episode of The Journey Within: A Wellness Travel Podcast Series! I’m Renee, your Integrative Wellness Coach, and today I explain why a health coach is talking about travel. We look at how a trip can care for your mind and body, and how it can touch all 7 pillars of a balanced life: mental health, physical health, social, financial, spiritual, professional, and intellectual. We also go beyond vacations to the moves that reshape our lives, like relocating, changing jobs, and the PCS for our military families. You’ll leave with a simple homework assignment, the Pillar Check-In, to find out where you need to refill your cup. Press play, and let’s begin the journey.

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 where you can schedule a free 20-minute consultation or email me with any questions. You can also find me on YouTube and IG @bodyandmindstrong

Some walls are real. Others are built from a single bad day, a rigid rule, or a story nobody ever tested. In this episode, we explore how the mind can quietly stand between you and what you want, and what to do about it.

You will hear two relatable examples: the dieter who keeps cutting calories long after the strategy has stopped working, and the professional who turns one tough review into a verdict on her whole career. Then I will walk you through six simple questions to cross-examine a stuck thought, so you can tell whether you are facing stone or story.

Remember: Don’t let your mind get in the way of what you can achieve.

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

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/