Part 1 of the Intensity Series

In this three-part series, we’re unpacking one of the most powerful yet misunderstood tools in wellness: intensity. It’s key to rebuilding strength, protecting bones, boosting energy, and keeping your independence—but it works better when it’s matched to the season of life or health you’re in.

That’s why this couldn’t be a one-size-fits-all conversation. It had to be a series. Because what works for a 35-year-old won’t work for someone recovering from fatigue or managing chronic illness—and it definitely won’t work for the 70-year-old dealing with joint pain or slower recovery. If this is you or someone you deeply love, this conversation will change everything! 

In Part 1, we're focus on older adults and what happens when your Energy Fuse—your body’s ability to handle effort and recover—starts to shift with age. You’ll learn:

• Why intensity is essential (not optional) after 60 

• How to start training without soreness or setbacks to make intensity feel less risky.

• The science behind why your body needs longer rest—but still responds beautifully to the right kind of challenge

• And how to rebuild confidence, one gentle dial turn at a time.

You don’t need to go harder. You just need a better plan that respects your energy fuse and season of life. The results are beyond incredible.

This episode is for anyone over 60—or for anyone who is caring for someone who is over 60 and has a loved one in that age bracket. This conversation will help you stay strong, steady, and in control of your health without injury or burning out and getting weaker. 

RELATED EPISODES: 

🎧 Episode #114: The Hidden Reason Your Workouts Leave You Chronically Tired —and How to Finally Protect Your Energy 🎧 Episode #113: Intensity: The Self-Care Move Most Women Are Missing & How to Get Started Safely

This episode tells you have to get started! 

Learn Something? Enjoy this Episode? Rate Us 5 Stars!

It’s 30 seconds to help support more episodes.     What Listeners Are Saying: “Heather and Jennifer share not just words, but real life information that you can take action on. I have learned so much from their podcast and website. I hate to think what my health would be today if I had not put into action all that I learned especially from them. Easy to listen to and you feel like they are sitting right in the room or car with you.”   Join the Change!

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Questions? Hit us up: [email protected] Learn more at www.shechangeseverything.com.   DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

 

Ever start a new workout routine—only to end up sore, wiped out, or worse, stuck in bed for days? You’re not alone—and you’re not broken. The real issue? No one told you about your Energy Fuse.

In this eye-opening episode, we reveal the science-backed reason why so many people—especially those dealing with fatigue, chronic illness, or burnout—struggle to tolerate exercise. It’s not about pushing harder. It’s about learning to work with your body, not against it.

You’ll discover:

• What your Energy Fuse actually is—and how to stop blowing it

• Why post-exertional crashes (PEM) sneak up days after activity

• Why fasting or skipping food before workouts may be sabotaging your recovery

• How to use mid-move check-ins and the Two-Day Test to avoid setbacks

• The exact way to fuel your body so you gain energy—not lose it

This episode is your guide to smarter movement, sustainable progress, and no more crashes. It’s time to stop guessing and start building the energy, strength, and confidence you deserve.

Hit play now—because better workouts and better days start here.

Learn Something? Enjoy this Episode? Rate Us 5 Stars!

It’s 30 seconds to help support more episodes.     What Listeners Are Saying: “Heather and Jennifer share not just words, but real life information that you can take action on. I have learned so much from their podcast and website. I hate to think what my health would be today if I had not put into action all that I learned especially from them. Easy to listen to and you feel like they are sitting right in the room or car with you.”   Join the Change!

• Subscribe wherever you listen—don’t miss what’s next.

• FOLLOW on Instagram @shechangeseverything or Facebook for extra tips and an insider look.

• LEAVE US A VOICE MESSAGE and you could be on the podcast! 

Fuel This Mission: Your support helps us to this work —buy us a coffee via Paypal: [email protected]   Work With Us & Change Your Health:

• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Questions? Hit us up: [email protected] Learn more at www.shechangeseverything.com.   DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

Think intensity in exercise and movement needs to be long, intense, or exhausting to matter? Think again. In this episode, we reveal the science-backed secret to boosting energy, reducing stress, and building strength—in just 1 minute a day. Designed for busy, tired, or overwhelmed women, we’ll show you how small bursts of effort can create big changes in your health without burnout. This is intensity made doable, and it just might be the care shift you’ve been missing.

Related Episode: Want to learn more about the Stress Adaptation Spectrum? 

Listen: #110: Why Healing Isn’t Working: The Stress Mistake That’s Keeping You Stuck

Learn Something? Enjoy this Episode? Rate Us 5 Stars!

It’s 30 seconds to help support more episodes.     What Listeners Are Saying: “Heather and Jennifer share not just words, but real life information that you can take action on. I have learned so much from their podcast and website. I hate to think what my health would be today if I had not put into action all that I learned especially from them. Easy to listen to and you feel like they are sitting right in the room or car with you.”   Join the Change!

• Subscribe wherever you listen—don’t miss what’s next.

• FOLLOW on Instagram @shechangeseverything or Facebook for extra tips and an insider look.

• LEAVE US A VOICE MESSAGE and you could be on the podcast! 

Fuel This Mission: Your support helps us to this work —buy us a coffee via Paypal: [email protected]   Work With Us & Change Your Health:

• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Questions? Hit us up: [email protected] Learn more at www.shechangeseverything.com.   DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

Think you need to exercise every day to stay healthy? Or that if you have a chronic illness or you’re getting older, you should "take it easy" to avoid overexertion or poor health? Think again.

In this eye-opening episode we are busting some of the biggest exercise myths holding you back from better health. Whether you’re managing a chronic condition, navigating midlife, or just struggling with low energy, the right kind of movement could be your key to recovery, resilience, and longevity.

Inside this episode, you will discover new research that shows:  -  Why skipping midweek workouts isn’t a failure—and why prioritizing sleep might actually improve your fitness.  - The shocking truth about exercise intensity for chronic illness and aging. _ How to train your body to adapt to stress (instead of getting stuck in exhaustion and flare-ups).  - What science really says about “weekend warrior” workouts—and why they might be the best option for busy, fatigued, or sleep-deprived women.  - A sneak peek at our next episode.

If you’ve ever wondered, “Am I exercising the right way for my body?” or "Why isn't this working?"—this episode will change how you move, recover, and thrive.

🎧 Hit play now, and let’s rethink movement together!

Related Episode: Want to learn more about the Stress Adaptation Spectrum? 

Listen: #110: Why Healing Isn’t Working: The Stress Mistake That’s Keeping You Stuck

We can't keep this podcast going without your help! It matters so much.

If you haven’t already – here’s how you can support our work in four easy steps:

• REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!
• SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.
• SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.
• SHARE with someone who could use the information in this episode!

You can also:

• FOLLOW on Instagram @shechangeseverything or Facebook.
• LEAVE US A VOICE MESSAGE and you could be on the podcast! 
• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Contact us with questions or comments: [email protected].

Learn more about the podcast at www.shechangeseverything.com/.

Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal [email protected]

DISCLAIMER: 

We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.

Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

Are you’re trying to take care of yourself, but nothing feels just right?

Maybe you’re pushing too hard—tracking every bite, optimizing every workout, and piling on healthy habits… yet still running on empty. Or maybe you’ve pulled back completely, convinced that rest is the answer—but instead of feeling refreshed, you just feel weaker and more disconnected from your body.

So, which is it? Do more? Do less? What actually works?

Somewhere between too much stress and not enough challenge lies the real answer. And once you see it, you won’t look at your health the same way again.

🎙️ In this special Whimsical Wellness episode, we’re stepping into an unexpected version of Goldilock's story that just might change the way you see your body, your habits, and what’s really been keeping you stuck.

👉 Press play to find what’s actually “just right” for you.

Related Episode: Want to learn more about the Stress Adaptation Spectrum? 

Listen: #110: Why Healing Isn’t Working: The Stress Mistake That’s Keeping You Stuck

We can't keep this podcast going without your help! It matters so much.

If you haven’t already – here’s how you can support our work in four easy steps:

• REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!
• SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.
• SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.
• SHARE with someone who could use the information in this episode!

You can also:

• FOLLOW on Instagram @shechangeseverything or Facebook.
• LEAVE US A VOICE MESSAGE and you could be on the podcast! 
• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Contact us with questions or comments: [email protected].

Learn more about the podcast at www.shechangeseverything.com/.

Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal [email protected]

DISCLAIMER: 

We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.

Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

What if your self-care routine—the habits, the supplements, the recovery strategies—was actually keeping you stuck instead of helping you heal? Sounds impossible, right? But by the end of this episode, you might be saying, “I never knew that!”

In this episode of Critical Conversations, we’re uncovering a missing piece in the wellness puzzle: the stress adaptation spectrum—and how being on the wrong side of it could be the reason you still feel exhausted, inflamed, and frustrated with your progress.

We’ll break down:  - What the stress adaptation spectrum measures  - How healing itself can be a stressor—and why it matters  - How to assess whether you’re in allostatic load or insufficiency  - Small, research-backed shifts that can actually move the needle

If you’ve ever thought, I’m doing everything right, so why do I still feel like this?, this episode will change how you approach your health for good.

Tune in now and learn how to stop spinning your wheels—and start making real progress toward feeling better.

We can't keep this podcast going without your help! It matters so much.

If you haven’t already – here’s how you can support our work in four easy steps:

• REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!
• SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.
• SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.
• SHARE with someone who could use the information in this episode!

You can also:

• FOLLOW on Instagram @shechangeseverything or Facebook.
• LEAVE US A VOICE MESSAGE and you could be on the podcast! 
• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Contact us with questions or comments: [email protected].

Learn more about the podcast at www.shechangeseverything.com/.

Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal [email protected]

DISCLAIMER: 

We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.

Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

Discover the hidden connection between your home and your health in this must-hear episode that will absolutely have you saying, “I Never Knew That.” In over 100 episodes, we’ve explored so much about health—but today, we are diving into what often can be a missing piece of the puzzle (and was in our own health journeys as well!): how your home environment can be a powerful driver of your well-being.

Join us as we chat with Natalie Biles, co-owner and lead designer of Shine Interior Design Studio, as she unveils eye-opening insights into the secret life of your living space. From the surprising truth about indoor air pollution to the hidden risks in older homes and during renovations, Natalie explains how even subtle design choices can safeguard those with allergies, mast cell activation syndrome (MCAS), or other sensitivities.

In this episode, you’ll uncover:

• What most homeowners overlook about indoor air quality and why it matters so much • The untold risks of outdated building materials and remodeling practices • Simple, actionable design solutions that can transform your home into a haven for health. • How to avoid overwhelm.

Plus—Shine Interior Design Studio is launching their very first digital course on healthy home design this spring! And while you wait, don’t miss their free guide, “10 Simple Design Swaps for Creating a Healthier Home.” It’s packed with practical tips that can transform your space to support your overall well-being.

Download your copy today at www.shineidstudio.com/healthyhome and start making a difference in your home environment right away.

Tune in now to empower yourself with the knowledge and tools to create a home that truly supports your health.

If this episode gave you an “aha!” moment, share it with a friend who needs to hear this!

We can't keep this podcast going without your help! It matters so much.

If you haven’t already – here’s how you can support our work in four easy steps:

• REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!
• SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.
• SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.
• SHARE with someone who could use the information in this episode!

You can also:

• FOLLOW on Instagram @shechangeseverything or Facebook.
• LEAVE US A VOICE MESSAGE and you could be on the podcast! 
• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Contact us with questions or comments: [email protected].

Learn more about the podcast at www.shechangeseverything.com/.

Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal [email protected]

DISCLAIMER: 

We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.

Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

Ever feel like you’re overthinking yourself out of progress?  You’re not alone—and there’s a sneaky reason why.

You set a goal. You’re ready to take action. And then… your brain fires back with: -“But what about that one study?” -“But what about that person who did it differently?” -“But what if this isn’t the best way?”

Welcome to whataboutry—the mental habit that makes you feel like you’re making a smart decision when, in reality, it’s keeping you stuck in place.

In this episode, we’re breaking down:

• The psychology behind why your brain defaults to whataboutry (it’s not what you think!)
• The exact shift that turns overthinking into action
• A simple mental reframe that makes decision-making so much easier

If you’ve ever felt stuck in analysis paralysis, this episode will change the way you think about health changes and making progress. Hit play now and start moving forward. 

If this episode gave you an “aha!” moment, share it with a friend who needs to hear this!

We can't keep this podcast going without your help! It matters so much.

If you haven’t already – here’s how you can support our work in four easy steps:

• REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!
• SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.
• SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.
• SHARE with someone who could use the information in this episode!

You can also:

• FOLLOW on Instagram @shechangeseverything or Facebook.
• LEAVE US A VOICE MESSAGE and you could be on the podcast! 
• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Contact us with questions or comments: [email protected].

Learn more about the podcast at www.shechangeseverything.com/.

Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal [email protected]

DISCLAIMER: 

We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.

Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

What if a simple change in how you prepare your food could make it healthier, easier to digest, and even better for your energy levels? In this episode, we’re uncovering five science-backed food facts that might just change the way you eat forever.

These are the kinds of insights that make you say, “Why didn’t I know this sooner?!”—and the best part? They’re easy to start using right now. From improving nutrient absorption to balancing blood sugar and optimizing digestion, these small tweaks deliver big results—without complicated diets or restrictive rules.

Hit play to learn how to get more from the foods you already love—just by making a few simple, powerful changes.

If this episode gave you an “aha!” moment, share it with a friend who needs to hear this!

We can't keep this podcast going without your help! 

If you haven’t already – here’s how you can support our work in four easy steps:

• REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!
• SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.
• SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.
• SHARE with someone who could use the information in this episode!

You can also:

• FOLLOW on Instagram @shechangeseverything or Facebook.
• LEAVE US A VOICE MESSAGE and you could be on the podcast! 
• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Contact us with questions or comments: [email protected].

Learn more about the podcast at www.shechangeseverything.com/.

Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal [email protected]

DISCLAIMER: 

We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.

Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.

Most health struggles don’t start with a crisis. They start with small sparks—moments of neglect, stress, or exhaustion—that go unnoticed. Until suddenly, you're facing a fire you never saw coming.

In this episode we're breaking down the best defense and the single most important step you can take this week to strengthen your body before the next challenge comes.

Because health fires will come—but they don’t have to burn everything down.

We hope this episode gives you the encouragement and clarity you need to take small but powerful steps toward protecting your health—because you deserve to feel strong, resilient, and prepared for whatever comes next.

This podcast can't happen without your support! 

If you haven’t already – here’s how you can support us in four easy steps:

• REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!
• SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.
• SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.
• SHARE with someone who could use the information in this episode!

You can also:

• FOLLOW on Instagram @shechangeseverything or Facebook.
• LEAVE US A VOICE MESSAGE and you could be on the podcast! 
• WORK WITH JENNIFER
• WORK WITH HEATHER
• BOOK A FREE 15-MINUTE CONSULTATION

Contact us with questions or comments: [email protected].

Learn more about the podcast at www.shechangeseverything.com/.

Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal [email protected]

DISCLAIMER: 

We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.

Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.