Fitness Simplified Podcast

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Summary

Feel like you bloat after everything you eat… even “healthy” meals?

You’re not overreacting—and you don’t need another elimination diet. Chronic bloating is a message, not a mystery. And when you decode it, you can finally feel normal again.

In this episode, I’m breaking down:
 😣 The 3 most common (and overlooked) mistakes women make when trying to fix bloating
 ⚠️ Why your gut might be reacting to how you eat—not just what you eat
🧠 How to track your symptoms like a functional practitioner (without getting obsessive)
🛠️ My go-to fixes for digestion that support your metabolism and hormone health too

If you're tired of bloating, guessing, and Googling—this episode will give you answers that actually work.

Keywords

bloating, digestive health, women's wellness, gut health, probiotics, food restrictions, stress management, hormone balance, nutrition, health tips

Takeaways

• Bloating is a common issue that many women face.
• Quick fix supplements often do not address the root cause.
• Tracking symptoms can help identify patterns related to bloating.
• Over-restricting food can harm gut health and create food fears.
• Stress and hormonal factors significantly impact digestion.
• Mindful eating practices can improve digestive health.
• Testing for gut health issues can provide valuable insights.
• Hydration and nutrient diversity are crucial for gut health.
• Elimination diets should be short-term and intentional.
• Finding sustainable solutions is key to managing bloating.

Chapters

00:00

Understanding Bloating: The Common Struggle

05:56

Mistake 1: Chasing Quick Fixes

10:41

Mistake 2: Over-Restricting Food

16:49

Mistake 3: Ignoring Stress and Hormones

22:40

Finding Sustainable Solutions to Bloating

Coach Brooke Davis Links: 

Website: elysianwomen.org 

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Join our 5-Day Bloat Fix! https://elysianwomen.myflodesk.com/bloatfix 

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Summary

Feeling tired, foggy, and just off—no matter how healthy you eat?

You might be missing the most essential piece of your hormone and metabolism puzzle… minerals.

In this episode, I’m breaking down:
 💥 Why mineral depletion is so common in midlife—and how it silently wrecks your hormones
 🧂 The top 4 minerals every woman needs to balance mood, energy, and metabolism
 🧠 How stress, caffeine, and even “clean eating” can drain your mineral reserves
 🛠️ Simple, effective ways to replenish minerals daily—without expensive supplements

If your body feels depleted and nothing seems to be working, this episode will help you rebuild from the ground up—literally.

Keywords

minerals, perimenopause, midlife health, metabolism, hormonal balance, mineral depletion, magnesium, sodium, potassium, calcium, mineral supplementation, energy, mood stability, hormone regulation, women's wellness, functional nutrition

Takeaways

• Minerals are foundational for energy, metabolism, and hormonal balance, especially during perimenopause.
• Common symptoms of mineral depletion include fatigue, brain fog, mood swings, cravings, and poor sleep.
• Magnesium, sodium, potassium, and calcium are essential "powerhouse" minerals that become easily depleted and have a major impact on women's health.
• Chronic stress, restrictive diets, excessive exercise, poor digestion, and hormonal contraceptives can significantly deplete minerals.
• Replenishing minerals through nutrient-dense foods, targeted supplementation, and simple lifestyle adjustments can profoundly improve midlife health and wellness.
• Functional testing like Hair Tissue Mineral Analysis (HTMA) can help you identify specific mineral needs and address underlying deficiencies effectively.

Coach Brooke Davis Links: 

Website: elysianwomen.org 

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

How to make an adrenal cocktail: https://drive.google.com/file/d/1PFebaW0bjPHfS6jCFoKEdSk7txW_NOic/view?usp=drive_link 

Join our Meno Metabolic Kickstart Program! https://elysianwomenswellness.com/meno-metabolic-kickstart-2-0/ 

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Summary

Ever feel like you know what to do… but still can’t seem to follow through?

It’s not a motivation issue. It’s not self-sabotage. It’s your mindset—and the invisible beliefs running the show behind the scenes.

In this episode, I’m breaking down:
 🧠 How stress, trauma, and outdated beliefs block habit change—especially during perimenopause
 💥 The real reason willpower keeps failing you (and what to use instead)
 ➡️ The exact mindset reframe I teach clients to overcome all-or-nothing thinking
 🛠️ Tools and rituals that actually help you follow through on your health goals consistently

If you're tired of starting over, beating yourself up, or wondering “what’s wrong with me,” this episode will help you finally get unstuck—and stay that way.

Keywords

mindset, habit change, growth mindset, limiting beliefs, chronic stress, perimenopause, self-sabotage, health and fitness, trauma, personal development

Takeaways

• Most people know what to do but struggle to follow through.
• Mindset is often more important than the plan itself.
• Habits reflect our identity and beliefs about ourselves.
• Behavior change begins with changing how we see ourselves.
• A growth mindset allows for flexibility and learning from setbacks.
• Limiting beliefs can create self-fulfilling prophecies.
• Chronic stress and trauma can block habit change.
• Self-sabotage is a protective response, not a failure.
• Perimenopause requires a shift in mindset and approach.
• Small, consistent steps can rebuild self-trust and lead to lasting change.

Chapters

00:00

Understanding the Struggle with Change

04:01

The Importance of Mindset in Habit Formation

10:15

Growth vs. Fixed Mindset: A Framework for Change

18:40

Identifying and Overcoming Limiting Beliefs

25:44

The Impact of Chronic Stress and Trauma on Change

34:29

Navigating Perimenopause: Mindset Shifts for Women

42:02

Practical Tools for Lasting Change

Coach Brooke Davis Links: 

Website: elysianwomen.org 

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Journal Prompts: https://www.canva.com/design/DAF5T63ZlH4/vPbrc8DGv5xPs5i6gX4kxA/view?utm_content=DAF5T63ZlH4&utm_campaign=designshare&utm_medium=link&utm_source=editor 

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Summary

Struggling with fatigue, brain fog, or stubborn weight gain—and wondering if it’s just “normal” perimenopause?

It might actually be your thyroid… and no, your doctor probably isn’t testing it properly.

In this episode, I’m breaking down:
 🧠 The hidden thyroid imbalances behind midlife fatigue and weight resistance
 ⚠️ Why perimenopause makes thyroid dysfunction more common (and more confusing)
 💥 How nutrient depletion, stress, and hormone shifts all collide at the thyroid
 🛠️ What you can do—nutrition, lifestyle, and lab tips—to finally support your thyroid the right way

If you're feeling dismissed, stuck, or overwhelmed by symptoms that don’t seem to have answers, this episode will help you connect the dots—and take back your energy.

Keywords

thyroid health, perimenopause, women's wellness, nutrition, hormone balance, thyroid dysfunction, energy levels, weight management, stress management, holistic health

Takeaways

• Thyroid dysfunction is common during perimenopause.
• Symptoms of thyroid issues can mimic other conditions.
• Stress and hormonal shifts significantly impact thyroid function.
• Nutrient depletion can worsen thyroid health.
• Recognizing signs of thyroid dysfunction is crucial.
• Balanced nutrition supports thyroid health.
• Lifestyle changes can mitigate thyroid issues.
• Testing for thyroid health is essential.
• Holistic approaches are effective for managing thyroid health.
• Proactive measures can improve overall well-being during perimenopause.

Chapters

00:00

Understanding Thyroid Function and Its Importance

06:01

The Impact of Perimenopause on Thyroid Health

11:11

Nutrient Depletion and Its Effects on Thyroid

14:42

Recognizing Signs of Thyroid Dysfunction

19:25

Supporting Thyroid Health Through Lifestyle Changes

24:42

Proactive Approaches to Thyroid and Hormonal Health

Coach Brooke Davis Links: 

Website: elysianwomen.org 

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Join our Meno Metabolic Kickstart Program! https://elysianwomenswellness.com/meno-metabolic-kickstart-2-0/ 

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Summary

In this conversation, Brooke Davis with Elysian Women’s Wellness has a discussion with Anna Clough. Anna shares her transformative journey into health and fitness coaching, detailing her struggles with restrictive eating and binge tendencies. She emphasizes the importance of developing a healthy relationship with food, moving away from the morality of food choices, and the significance of mindful eating. Anna advocates for a structured approach to nutrition to help individuals rebuild trust with their bodies and navigate their health journeys effectively.

Keywords

health, fitness, coaching, nutrition, relationship with food, mindful eating, emotional eating, intuitive eating, educated eating, women's wellness

Takeaways

• Anna's journey began with a desire to look better for a vacation.
• She experienced restrictive eating and binge tendencies early on.
• A healthy relationship with food means not obsessing over it.
• Mindful eating involves being present and chewing food thoroughly.
• Educated eating is crucial before transitioning to intuitive eating.
• Emotional eating often stems from unmet deeper needs.
• Hiring a coach can provide valuable guidance in health journeys.
• Balancing structure and intuition in eating is essential.
• Gut health plays a significant role in cravings and overall health.
• Rebuilding trust with your body requires both mental and physical healing.

Chapters

00:00

Anna's Journey into Health and Fitness Coaching

05:59

Understanding a Healthy Relationship with Food

12:05

Navigating Food Morality and Emotional Eating

18:01

The Importance of Mindful Eating

23:56

Transitioning to Educated Eating

29:53

Rebuilding Trust with Your Body

Coach Brooke Davis Links: 

Website: elysianwomen.org 

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Get added to our email list to be the first to get access to our menopausal metabolic kickstart program! https://elysianwomen.myflodesk.com/emaillist

Coach Anna Links: 

Instagram: @annaclough 

Website: www.strongandheallthy.com

Podcast: Get Strong and Healthy Podcast

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Summary

Think creatine is just for bodybuilders? Think again.

If you’re a woman in your 30s, 40s, or 50s, this supplement might be the most underrated tool for your brain, bones, metabolism—and yes, your workouts too.

In this episode, I’m breaking down:
 💪 What creatine actually is and how it works in your body
 🧠 The surprising benefits for cognition, energy, bone density, and hormone support
 ⚠️ The common myths about bloating, bulkiness, and “not needing it” as a woman
 🛠️ How to dose creatine properly, when to take it, and how to add it into your routine without overthinking it

If you want to lift heavier, think clearer, and age stronger, creatine just might be your new favorite daily staple.

Keywords

creatine, women's health, supplements, brain health, muscle recovery, metabolism, perimenopause, bone health, energy levels, fitness

Takeaways

• Creatine is a natural compound already present in the body.
• It helps recycle ATP, providing energy for muscles and brain.
• Creatine is beneficial for women, especially as they age.
• It supports muscle strength, recovery, and endurance.
• Creatine can improve cognitive function and mental clarity.
• It plays a role in thyroid health and metabolism.
• Creatine may help regulate blood sugar levels.
• It supports bone health and density, reducing fracture risk.
• Creatine does not cause significant bloating or water retention.
• Long-term use of creatine is safe and well-studied.

Chapters

00:00

Understanding Creatine: The Basics

11:04

Debunking Myths: Creatine Misconceptions

17:42

How to Use Creatine Effectively

Coach Brooke Davis Links:

Website: elysianwomen.org 

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Legion Creatine (use code BDAVIS for an exclusive discount!): https://legionathletics.com/products/supplements/recharge-post-workout/

Another Creatine Suggestion: https://amzn.to/3J38bbX

Purchase “The 3 Keys to Mastering Midlife Fat Loss” Recording for just $27: https://elysianwomen.myflodesk.com/midlifemasterycheckout 

BONUS: Menopausal Guide to Supplements: https://www.canva.com/design/DAGKqrYVzHg/dwZqHPHwQTT-WWb5ewhV0Q/view?utm_content=DAGKqrYVzHg&utm_campaign=designshare&utm_medium=link&utm_source=editor#1 

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Summary

Confused about soy, hormones, and what actually helps during perimenopause?

You’re not alone. With so much misinformation online, it’s hard to know what’s helpful and what’s hype—especially when it comes to phytoestrogens and hormone balance.

In this episode, I’m breaking down:
 🌱 What phytoestrogens really are—and how they impact estrogen levels in midlife
⚖️ Why some women benefit from them during perimenopause (and others may not)
🚫 The truth about soy myths, estrogen dominance, and breast cancer fears
🛠️ How to take a holistic, functional approach to hormone support through food, lifestyle, and targeted testing

If you’re tired of fear-based nutrition advice and just want clear, credible strategies to feel better in your body again—this one’s for you.

Keywords

phytoestrogens, perimenopause, hormonal balance, nutrition, soy, health advice, women's wellness, dietary supplements, menopause symptoms, holistic health

Takeaways

• Health advice in online communities can be misleading.
• Phytoestrogens are plant-based compounds that support hormonal balance.
• Incorporating phytoestrogens can help alleviate perimenopausal symptoms.
• Soy products are a rich source of isoflavones, a type of phytoestrogen.
• Flax seeds are the highest source of lignans, another type of phytoestrogen.
• Phytoestrogens can improve bone health and reduce hot flashes.
• Concerns about soy and cancer risk are largely unfounded based on current research.
• Thyroid health can be affected by soy, but moderation is key.
• A holistic approach to managing perimenopause includes stress management and exercise.
• Functional testing can provide insights into hormonal imbalances.

Chapters

00:00

Navigating Health Advice in Online Communities

02:04

Understanding Phytoestrogens and Hormonal Balance

09:14

Incorporating Phytoestrogens into Your Diet

12:24

Addressing Concerns About Soy and Phytoestrogens

18:09

A Holistic Approach to Managing Perimenopause

22:52

Empowering Your Hormonal Health Journey

Coach Brooke Davis Links:

Website: elysianwomen.org   

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Send us Fan Mail

Summary

Lifting weights isn’t just about looking toned—it’s about protecting your hormones, metabolism, and long-term health.

If you’re over 30 and still avoiding strength training, it’s time for a wake-up call: muscle is your metabolic gold.

In this episode, I’m breaking down:
 💪 Why building muscle is non-negotiable for women in midlife
🔥 How muscle protects your metabolism, hormones, and mental health
⚠️ What sarcopenia is—and why it starts earlier than you think
🛠️ How to add strength training into your life (without spending hours in the gym or burning out)

If you're tired of doing more cardio and seeing fewer results, this episode will give you the clarity and tools to train smarter—and age stronger.

Keywords

muscle health, hormone balance, women's wellness, aging, strength training, metabolism, sarcopenia, fitness, nutrition, mental health

Takeaways

• Building muscle is essential for hormone health and longevity.
• Muscle acts as a hormonal organ, impacting various bodily functions.
• Sarcopenia leads to significant muscle loss as we age, especially after 40.
• Strength training can help manage blood sugar and reduce insulin resistance.
• Muscle loss can lead to increased fat gain and hormonal imbalances.
• Consistency in strength training is more important than intensity.
• Women often fear getting too bulky, but building muscle is beneficial.
• Strength training supports mental health and reduces anxiety and depression.
• Simple bodyweight exercises can be effective for beginners.
• Investing in muscle health is investing in overall well-being.

Chapters

00:00

The Importance of Muscle for Women's Health

10:10

Muscle as a Hormonal Organ

18:11

Sarcopenia and Its Impact on Aging

Coach Brooke Davis Links:

Website: elysianwomen.org   

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Strength 101 Guide: https://www.canva.com/design/DAFO58062h4/Zg_XEXD9ZO6r6Au9KW2sIw/view?utm_content=DAFO58062h4&utm_campaign=designshare&utm_medium=link&utm_source=editor 

Healthy Hormone Blueprint: https://www.canva.com/design/DAFt_zK0_tE/4f_12hrnlXr3g50zRyGjyg/view?utm_content=DAFt_zK0_tE&utm_campaign=designshare&utm_medium=link&utm_source=editor

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Summary

In this conversation, Ashley shares her journey through dieting, weight management, and the impact of coaching on her life. She discusses her struggles with low-calorie diets, the influence of military standards on her health, and the importance of individualized coaching for sustainable weight loss. Ashley reflects on her body image, confidence, and the strategies she has developed for mindful eating, especially while traveling. The conversation highlights the significance of education and support in achieving fitness goals and maintaining progress over time.

Keywords

dieting, weight management, coaching, body image, nutrition, military standards, sustainable weight loss, mindful eating, travel strategies, fitness journey

Sound Bites

"I want to feel like I looked like I worked out."

"I was starving. It just wasn't sustainable."

"The vicious cycle started in like 2013."

"I feel like a very contained can of biscuits now."

"I just feel better in my clothes."

"I was able to maintain through the summer."

"It's not just these weekly check-ins, you provide education."

Chapters

00:00

Introduction and Background

03:09

Struggles with Dieting and Weight Management

05:52

The Impact of Military Standards on Health

09:07

The Role of Coaching in Sustainable Weight Loss

11:57

Building Confidence and Body Image

14:54

Traveling and Eating Out: Strategies for Success

17:51

Maintaining Progress and Overcoming Plateaus

21:08

The Importance of Mindful Eating

23:59

Reflections on the Coaching Experience

26:48

Final Thoughts and Advice for Others

Coach Brooke Davis Links:

Website: elysianwomen.org   

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

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Summary

Brooke Davis, Owner of Elysian Women’s Wellness, women’s functional nutritionist and fitness specialist, discusses the concept of 'exercise snacks'—short bursts of physical activity that can easily fit into a busy lifestyle. The discussion emphasizes the importance of making fitness accessible and enjoyable, particularly for women juggling multiple responsibilities. The speaker highlights the benefits of these short workouts, including improved energy levels, better health outcomes, and the ability to create sustainable fitness habits. The conversation concludes with a challenge for listeners to incorporate exercise snacks into their daily routines.

Keywords

exercise snacks, fitness, busy women, short workouts, health benefits, sustainable routine, energy levels, movement habits, habit formation, wellness

Takeaways

• Exercise snacks are short bursts of exercise, usually 5 to 20 minutes.
• They can help increase energy, build endurance, and create consistency.
• Many women struggle with unrealistic fitness goals, leading to burnout.
• Small, frequent workouts can be just as effective as longer sessions.
• The World Health Organization supports the idea of shorter exercise sessions.
• Exercise snacks can be tailored to fit individual fitness levels and schedules.
• Incorporating movement throughout the day can improve overall health.
• Creating enjoyable habits is key to sticking with a fitness routine.
• Energy levels can improve after even short bouts of exercise.
• Progress, not perfection, is the goal in fitness.

Chapters

00:00

Introduction to Exercise Snacks

01:20

Understanding Exercise Snacks

05:08

Benefits of Short Bursts of Exercise

11:21

Creating a Sustainable Fitness Routine

16:56

Incorporating Exercise Snacks into Daily Life

27:11

Challenge: Start Your Exercise Snack Journey

Coach Brooke Davis Links:

Website: elysianwomen.org   

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Strength 101 Guide: https://elysianwomen.myflodesk.com/strength101