Ready to make 2025 your best year yet? In this episode of Empowered in Health, we’re diving into the habits, mindsets, and practices to leave behind —and the powerful shifts to embrace this year.

Watch the full episode on YOUTUBE here:

https://www.youtube.com/watch?v=I0rHas_FTUs

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In this episode of Empowered in Health - host Erin Trier interviews Dr. Rachel Rauch, a Doctor of Naturopathy, keynote speaker, and Certified Integrative Mental Health Professional. With over 20 years of experience, Dr. Rauch shares her insights into how stress and trauma affect women’s health and offers practical strategies for restoring balance.

Key discussion points include:

- Understanding the Stress Response: Dr. Rauch explains how chronic stress and unresolved trauma keep the body in a fight-or-flight state, leading to symptoms like hormonal imbalances, anxiety, poor sleep and fatigue.

- The Body Speaks Through Symptoms: She emphasizes the importance of listening to symptoms as signals from the body and understanding their root causes, including elevated cortisol, depleted neurotransmitters and blood sugar imbalances.

- Steps to Heal and Restore: Awareness is the first step toward healing. Dr. Rauch highlights actionable strategies like managing cortisol, adopting realistic habits and personalizing your wellness approach.

- The Role of Nutrition and Gut Health: With a significant portion of serotonin and dopamine produced in the gut, she underscores the connection between gut health and mental well-being.

- The Power of Personalized Wellness: Through her program Wholeness Restored, Dr. Rauch provides women with a step-by-step process to regain peace and balance by addressing diet, stress, adrenal health, and brain health.

This episode is a must-listen for women navigating stress, trauma, or chronic health challenges. It inspires listeners to prioritize self-care and embrace sustainable wellness practices.

To connect more with Dr. Rachel Rauch:

Website: https://eirowellness.com

IG: https://instagram.com/eirowellness

FB: https://facebook.com/eirowellness

To watch full episode on YOUTUBE:

https://youtu.be/MDFoh-EjFXY

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

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As we kick off a brand new year, I am PUMPED to share my next round of women's health coaching programming - NOW OPEN for enrollment in 2025.

You can view all program options and details here: CLICK HERE

In this 12-week program, you have the option to go into more group focused coaching or step into group plus higher level, 1:1 accountability. My goal is to empower women to step into the drivers seat of their wellness by teaching you how to tune into your unique physiology, listen to your body and adjust your lifestyle habits as needed to ensure they're hormone-supportive in every area of your life.

To get started and enroll - FILL OUT THIS FORM:

https://forms.gle/t795rV7oaFNvwBiG9

Watch Full Episode on YOUTUBE HERE:

https://youtu.be/orDtDeauUKU

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

To stay connected, here's where you can find me online:

It was a pleasure interviewing Dr. Nic & Nat ND on today's podcast episode. They are both naturopathic doctors, menopause society-certified practitioners, founders of Durham Natural Health Centre and the creators of the Perimenopause Playbook.

Dr. Nic & Nat ND have helped thousands of women transition from feeling tired, irritable, and depleted to feeling energized and thriving. They understand the challenges women face and use their signature approach to care to help women regain their vitality. Together, they are passionate advocates for women's health. They are dedicated to empowering highly driven women in their 40s and 50s, helping them navigate hormonal changes and rediscover their vitality and well-being.

Through their combined expertise and innovative approaches, they strive to support women in feeling like themselves again. Tune in to hear more about their best strategies to help you thrive (not simply survive) in midlife!

Watch full episode on YOUTUBE here:

https://youtu.be/F6EbKJQeZpc

To connect more:

Instagram: @dr_nic_and_nat - https://www.instagram.com/dr_nic_and_nat/

Website: www.dnhc.ca

Download freebie (How to navigate hormones in your 40's): https://drnicandnat.com/hormones-guide

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

To stay connected, here's where you can find me online:

When you think back to the past 365 days - how has your health journey felt? From the inside out - as we kick off another year, it's imperative to really think through what's working, what needs to change, how we've felt, challenges, symptoms and how we can continue to learn, grow and evolve with our health over time.

My mission is to help women feel empowered on their individual health journey. To step into more proactive learning when it comes to crafting hormone supportive habits and get out of the mentality of blindly following programs, calendars or wellness methods that can leave us feeling more burned out than ever.

Let's dive in and talk about 3 main questions to reflect on when it comes to hormone health and how we want to show up for ourselves and our health this year.

Watch Full Episode on YOUTUBE HERE:

https://youtu.be/y6mo9R79NEs

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

To stay connected, here's where you can find me online:

I know the prep and the lead up to the holiday season and the last two weeks of the year can feel like a marathon. And it's interesting - because I actually asked my therapist about this concept earlier this month. What does all the chaos come from and why do we put this "pressure" on ourselves?

I think it's expectations. And inevitably - the incredible love we carry for our families and our children and the desire to make memories while we can.

All of these things are beautiful. But they also call for intentionality and some recalibrating to ensure we're pouring back into ourselves and filling our cups too. Lean into these 5 things and use them as a way to reflect through how you can recharge and refocus during the last week of the year. Remember - nurturing our needs is an imperative. Hold on tight to that as we round out 2024.

Watch Full Episode on YOUTUBE HERE:

https://youtu.be/uzQAkwuvT-U

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

To stay connected, here's where you can find me online:

Interviewing Dr. Kiyah Duffey was truly a breath of fresh air! Kiyah is a leading expert in nutrition and health. She holds a PhD from UNC -Chapel Hill and is widely regarded for her scientific contributions to understanding the relationship between diet, obesity, and heart disease.

After having her first baby – and seeing very few products on the market that promoted the healthy behaviors she knew were associated with health – she launched Kizingo, an international 7-figure brand that creates mealtime products specifically designed to promote healthy eating habits.

As a speaker, she empowers busy, health-conscious moms with the answers they need to raise healthy, happy eaters. Her talks on seeing the big picture, reflecting on your food past, aligning eating habits with personal values, and acknowledging small wins, have helped parents navigate the overwhelming sea of nutritional advice and given them actionable steps to achieve their family’s mealtime goals.

As a mom of three Kiyah understands the challenges mothers face – especially when it comes to mealtime. And I loved her practical advice and proven strategies that help moms regain confidence and self-trust in order to change the overarching relationship with food and cultivate happier, healthier mealtimes.

Tune into today's episode to hear more of Kiyah's perspective, her best tips and confidence boosters when it comes to building mindful eating habits and sustainable nutrition strategies - that feel energizing and fun - for the entire family.

To connect more with Kiyah:

Kizingo Website: https://kizingokids.com/

Dr. Kiyah Duffey Website: https://drkiyahduffey.com/

Instagram: https://www.instagram.com/kiyahduffey/

Watch full episode here on YOUTUBE: https://youtu.be/s-VIcSNTKhs

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

To stay connected, here's where you can find me online:

Let's face it, the holiday season is filled with added stress, chaotic schedules and not always enough intentionality when it comes to really nurturing our wellness well. It takes an added step to be mindful and really assess what's going to help us sustain our energy and show up for our friends, family's and beyond.

While so much of the wellness space preaches about extra supplements, one size fits all strategies and quick fix programs - let's peel back the onion and dig deeper into the foundations of wellness, the mundane basic habits and assess how these 5 powerful things play a massive role in things like regulating blood sugar and helping us feel energized...

From hydration to protein forward breakfasts to movement after meals, stress management/reduction and lifting weights - all of these things are CRUCIAL when it comes to regulating blood sugar and preventing the spike, crash and burn that can often happen during the holiday season. Tune into today's episode to hear more of my thoughts and perspective alongside the best ways to manage feeling energized and preventing burnout out/a compromised immune system as we round out 2024.

My favorite electrolytes:

Hugh & Grace - Hydrate & Detox - erintrier.hughandgrace.com

Just Ingredients Electrolytes (code: ERINTRIER) - https://just.crrnt.app/VOyqpEOb

Watch Full Episode on YOUTUBE HERE:

https://youtu.be/yjR3kWsdwSg

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

To stay connected, here's where you can find me online:

Shannon Acheson is an author, entrepreneur, content creator, home organizing and interior decorating expert, and the creative force behind HomeMadeLovely.com - a celebrated blog helping moms declutter, organize and add style to their homes since 2010.

Shannon married her best friend and the love of her life when she was 20. Then went to college, had babies, tried a million different careers and jobs and finally landed on what she does now, 14 years ago. Her kiddos are now all in their early 20s and she's still happily married.

Shannon believes that the home is the most important place on earth - the place to be and grow - and I teach moms how to create a more stylish and organized home they love. Tune into today's episode to hear her thoughts on expressing gratitude for your space, her Decluttering S.U.C.C.E.S.S. Strategy and what we can do to cut the clutter and minimize the mental load as busy moms and women.

To connect more with Shannon:

Website: https://homemadelovely.com/

Instagram: https://www.instagram.com/home.made.lovely/

Tune into the full episode on YOUTUBE here:

https://youtu.be/jXBoAx5jruw

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

To stay connected, here's where you can find me online:

In the busy world we live in, it can be so easy to overlook how powerful pausing, reflecting and practicing gratitude can be for our overall well-being.

From the simple practice of gratitude journaling, voicing what we're grateful for and finding a gratitude anchor in our days through the small things - watch how your mindset will slowly transform over time when you work hard to stay focused on the things you're thankful for...right now. Today.

I know it's not always easy to see our blessings when life feels hard and challenging. And I know sometimes - practicing gratitude is easier said than done. So my challenge to you is to make the time this holiday season. Set a reminder on your phone. Wake up early or shut things down to craft out some personal time for you in the evening. Find a way to lean into the quiet and the pause.

In the end, life moves incredibly fast and it's so important to express an attitude of gratitude.

Watch Full Episode on YOUTUBE HERE:

https://youtu.be/HwL4wKjFz3c

Thank you so much for tuning in and for joining the conversation! I'd love to hear from you and connect further on our stories. If you found this episode valuable, please leave a review, comment below and/or send me a message anytime so we can continue the conversation.

To stay connected, here's where you can find me online: