Functional Moms Podcast

By Raquel B. Cartagena and Kristin BruckerAlternative Health Health & Fitness

Functional Moms Podcast episodes

December 03, 202456. Workout and Nutrition Strategies You Need after 40 with Fitness Coach Katie Koutnik
This episode is for you if you’re a woman over 40 looking to build muscle and achieve sustainable fat loss!
Katie Koutnik is a health and fitness coach who faced a debilitating back injury. She fought back, rebuilt her strength, and transformed her life. She now channels that same determination into empowering women over 40, showing them that it’s possible to achieve incredible results and make meaningful changes at any stage of life!
Through her program Renew40, Katie helps guide women in their 40s to lose up to 20 pounds, build lean muscle and regain their confidence. Featured in STRONG Fitness Magazine, Katie combines her personal experience with her professional expertise to focus on balanced nutrition, strength training, and hormone health. She also leads the Healthy Sports Mom community, where she supports busy moms staying fit and healthy while raising active kids.
We learn:
Katie’s inspiring story of overcoming a debilitating back injury and getting incredibly fit in her 40s

Why it’s harder to lose fat and gain muscle after 40

Specific nutrition and fitness strategies that actually improve body composition

Why training in a fasted state isn’t optimal for women over 40 and what to eat before your workout

How progressive overload is crucial for effective strength training

Why restriction often backfires and what to do if you hate macro tracking

Solutions for busy sports moms trying to eat healthy and stay active
Connect with Katie:
https://www.katiekoutnik.com/
https://www.instagram.com/katiekoutnik/
Healthy Sports Mom Facebook Group
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and subscribe. It will allow us to continue to bring more episodes your way!
Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
https://www.youtube.com/@functionalmomspodcast
43 min
November 19, 202455. Emotional Eating after 40: Why it's so Common with Kim Hynes
Our guest today is Kim Hynes, a nutritional health coach whose goal is to help women over 40 conquer emotional eating, to feel empowered and peaceful around food, and feel confident in their own skin – all without restrictive dieting!
Kim works with women going through midlife changes and empowers them to take control of their health, emotionally and physically with a framework that is not just about food.
We learn:
Emotional eating is about soothing oneself with food and there is an overlap with binge eating

Restriction can lead to increased cravings and emotional eating

Having forbidden foods in the house can reduce stress around eating

Managing stress throughout the day can reduce emotional eating in the evening

Solutions for reducing emotional eating and feeling your best during perimenopause and menopause
Connect with Kim:
https://www.instagram.com/kimhyneshealth/
https://www.facebook.com/kimhyneshealth/
https://www.linkedin.com/in/kimhyneshealthandwellness/
https://kimhynes.com/
Emotional Eats Podcast with Kim Hynes:
https://podcasts.apple.com/us/podcast/emotional-eats-podcast-helping-women-over-40-manage/id1686639038
https://open.spotify.com/episode/0pqtOH2212jYVzhCcgaawZ?si=b062dbdca56e4eb3
Thank you for listening to our show. If you enjoyed this episode, please FOLLOW the show on Spotify or Apple Podcasts. It will allow us to continue to bring more episodes your way!
~Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
https://www.youtube.com/@functionalmomspodcast
42 min
November 13, 2024 54. Three Reasons You Can't Reach Your Health Goals
In this episode we discuss the importance of mindset in achieving health goals. We share three key tips for improving mindset: dropping the “all or nothing” mentality, celebrating small wins and reframing self-talk.
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and subscribe. It will allow us to continue to bring more episodes your way!
Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
https://www.youtube.com/@functionalmomspodcast

21 min
October 29, 202453. Sleep Better After 40: Tips from Holistic Sleep Coach Morgan Adams
Our guest is Morgan Adams, a transformative holistic sleep coach, who empowers women to conquer their battle with sleepless nights, without reliance on sleep medications.
With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days.
Having struggled with insomnia and dependency on prescription sleeping pills for almost a decade, Morgan understands the profound impact sleep has on one’s quality of life. She is a two-time breast cancer survivor and this experience fueled her advocacy for a lifestyle rooted in disease prevention.
We learn:
Sleep impacts every area of your life and midlife women face unique sleep challenges due to hormonal changes

Insomnia is defined as trouble sleeping at least 3x a week for 3 months

How sleep deprivation leads to weight gain

The importance of sleep consistency

Holistic strategies for improving sleep
Connect with Morgan:
https://www.instagram.com/morganadams.wellness/
https://www.morganadamswellness.com/
Herbatonin:
15% off with code MorganAdams15
https://www.symphonynaturalhealth.com/MORGAN29132
Eight Sleep:
$100+ off with code Morgan
8 SLEEP SYSTEM
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and subscribe. It will allow us to continue to bring more episodes your way!
Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
https://www.youtube.com/@functionalmomspodcast
35 min
October 22, 2024 52. Bloated? Top 3 Gut Health Tips for Women
This episode is for you if you want to improve your gut health. If you suffer from bloating, constipation, diarrhea, heartburn and even hormonal imbalances – it might be a sign you need to improve gut health.
If you’ve listened to our podcast, we’ve had many guests on to help us find natural solutions for irritable bowel syndrome and we even learned about the connection between the gut and our hormones as women over 40.
Today we are going to share the top 3 tips we’ve learned when it comes to improving gut health!
Episodes referenced in the show:
https://open.spotify.com/episode/7KrUQ7HlL5Teh9QfpOkSI6?si=774e7456cef74d3b
https://open.spotify.com/episode/5JfbMijph6gEeIggxOlLE1?si=cd8ff58b99f2472a
https://open.spotify.com/episode/3mtV1jTI8adFTUjct61bZ9?si=95c8135ced1a4a55
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and subscribe. It will allow us to continue to bring more episodes your way!
Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
https://www.youtube.com/@functionalmomspodcast

15 min
October 15, 2024 51. Stop Starving Yourself: Weight Loss after 40 with Chris DeHollander
If you’re a woman over 40 looking to lose weight and feel confused about all the conflicting advice out there – this episode is for you! So many women (including us!) find themselves putting on weight after 40 even though we’re pretty much eating and exercising the same way we always have. It is SO frustrating and today we’re going to get some answers.
Our guest is Chris DeHollander. She is a midlife certified functional health coach and group fitness instructor with over 20 years of experience helping women feel their best. As a former engineer, Chris uses her insights in a down-to-earth, easy-to-understand way that helps them make real progress. She believes in a sustainable, gentle approach, focusing on consistency rather than quick fixes, so women can achieve lasting results without the stress.
As a coach for the Faster Way to Fat Loss, Chris works with clients in her 6-week fitness and nutrition group program, offering a personalized approach tailored to midlife women.
We learn:
--Women over 40 face unique weight loss challenges due to hormonal changes
--How to switch up your nutrition plan for results and why eating less and exercising more isn’t effective for women over 40
--Emotional eating can hinder progress and awareness is key
--Strength training is essential for boosting metabolism and health
--How carb cycling combined with certain exercises can boost fat loss
--Small wins should be celebrated to maintain motivation
--Movement throughout the day is important and mindset shifts are necessary to overcome old habits
--Community support can enhance the weight loss journey
Connect with Chris:
https://www.instagram.com/functionalhealthcoachchris2.0
Join Chris DeHollander’s Faster Way to Fat Loss Coaching Group:
https://www.fasterwaycoach.com/?aid=functionalmoms
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and follow the show. It will allow us to continue to bring more episodes your way!
–Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
https://www.youtube.com/@functionalmomspodcast
51 min
October 01, 2024 50. The Best 3 Strategies for Women Over 40: Fat Loss & Muscle Gain
This episode is for you if you are a woman over 40 and want easy applicable solutions for losing fat, gaining muscle and improving health during perimenopause, menopause and postmenopause!
Today is the 50th episode of Functional Moms Podcast. For those of you who are new, we started the show last year to help women over 40 improve their health through functional medicine and lifestyle solutions. Our expert guests have given us many simple tips for improving health.
Sometimes functional medicine is labeled as too expensive or out of reach for most people, but our show has proven that’s not always the case! There are so many behavior and lifestyle changes that can help improve your health and well being as well as your family’s.
Today we’re going to highlight 3 of the biggest tips we’ve learned during season 2 when it comes to shredding fat and gaining muscle after 40.
Episodes referenced:
https://open.spotify.com/episode/4O6CLP1fpfmbdZJckhwBxj?si=b731b6f0898b48ea
https://open.spotify.com/episode/3WUQh2as2M2wrfFHPZF4Qd?si=6KqY7MpPRIan-WZctzvYzg
https://open.spotify.com/episode/3ofLAPhNr3pCUri76nFox8?si=89129133a6534549
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and subscribe. It will allow us to continue to bring more episodes your way!
~Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast

https://www.youtube.com/@functionalmomspodcast
21 min
September 17, 202449. Unlocking the Power of the Vagus Nerve with Rebecca Arsena
Have you heard of the vagus nerve? This episode is for you if you suffer from conditions like anxiety, depression, irritable bowel syndrome, migraines and more. A healthy vagus nerve may just be the secret to feeling your best.
Rebecca Arsena is back on the show today. She is a certified functional nutrition counselor and functional medicine certified health coach dedicated to empowering women over 40 to optimize their gut health and get to the root cause of chronic symptoms.
Unlike other coaches who focus on surface level strategies like macro and calorie counting, Rebecca digs deeper because she believes women deserve more than just symptom management! Her mission is to help women reconnect with their body’s signals and break free from one-size-fits-all nutrition advice so they can heal and thrive!
We learn:
How the vagus nerve plays a crucial role in maintaining overall health and well-being

Dysfunction of the vagus nerve can lead to various health issues, including digestive problems, anxiety and inflammation

Simple and free techniques such as gargling, humming, chanting, prioritizing sleep, social connection and external vagus nerve stimulators can help regulate and improve vagus nerve function

Awareness and measurement, such as heart rate variability (HRV) and bowel transit time can be used to track improvement in vagal tone

Caffeine and alcohol can have negative effects on the vagus nerve

Devices can be used to improve vagus nerve function, but more research is needed

Breathing exercises and laughter are simple ways to support the vagus nerve
Free Vagus Nerve PDF:
Vagus Nerve PDF Download
Connect with Rebecca:
https://www.instagram.com/rebeccaarsena/
https://www.rebeccaarsena.com/
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and subscribe. It will allow us to continue to bring more episodes your way!
Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
https://www.youtube.com/@functionalmomspodcast
32 min
September 10, 202448. Breaking Down Ultra-Processed Foods with Haley Scheich
This episode is for you if you feel overwhelmed by all the nutrition information out there for you and your family. Artificial dyes, high fructose corn syrup, seed oils and natural flavors. Most of us know we should be avoiding these inflammatory additives but let’s face it, sometimes you read these ingredients and your head is spinning!
Our guest today is Haley Scheich, the cofounder of My Super Hero Foods, a wellness brand that teaches families about the powers of real foods and the importance of what we put in our bodies. She’s a working mama of 3 kids and 3 step kids, ages 3 to 18 and married to Dr. Tarek Pacha, her best friend and co-founder.
We learn:
Seed oils such as soybean and canola oils (and even sunflower and safflower oils!) are highly processed and pro-inflammatory causing metabolic dysfunction and other health issues

How to read food labels and identify the source of ingredients

The difference between processed and ultra-processed foods

Easy tips for busy parents wanting to improve their families’ nutrition

How to eliminate or reduce the consumption of artificial ingredients such as dyes and high fructose corn syrup to improve kids’ health

To shop at local farmers’ markets for fresh quality produce

Why natural flavors are anything but natural and hijack kids’ tastebuds

How spending time outdoors improves kids’ physical and mental health
Connect with Haley:
https://www.instagram.com/mysuperherofoods
https://mysuperherofoods.com/
Purchase My Super Hero Foods books and receive a discount using code FM15:
https://shop.mysuperherofoods.com/?rfsn=8045037.a5bd0a1
Resources mentioned:
https://www.instagram.com/drcateshanahan/
https://www.markschatzker.com/doritoeffect-home-page
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and subscribe. It will allow us to continue to bring more episodes your way!
Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
1 hr 10 min
August 27, 202447. How Wellness Coaching Empowers Teen Girls with Katie Burns
This is a must-listen if you are the parent of a preteen or teen girl and want to help her manage stress, self-esteem, relationships, academics and more!
Our guest is Katie Burns of Katie Burns Wellness. She is a middle school counselor, certified wellness coach, yoga and meditation instructor. She is helping preteen and teen girls develop the confidence and mindset they need to be successful, as well as helping parents learn how to support their daughters. Katie is also the mother of twin teens.
Katie has been working in education for over 15 years as both a teacher and counselor. But when she was diagnosed with breast cancer in 2021, she began to think about things differently. She personally changed the way she interacted with stress and overwhelm. Now she teaches girls how to face challenges in their lives using the same tools that helped her – mindfulness, organization, calming strategies, breathing techniques, yoga and changing negative self-talk.
We learn:
Changing the way we talk to ourselves is key to managing stress and building self-esteem

Taking small moments of mindfulness throughout the day can have a significant impact on mental well-being

Social media can contribute to feelings of comparison and inadequacy in teen girls and what to do about it

Prioritizing rest and self-care is essential for productivity and overall well-being

Parents should prioritize self-care and model healthy behaviors for their teen girls

Setting boundaries with technology and encouraging teens to create their own schedules can help improve overall wellness

Supporting teens in managing stress and anxiety is crucial for academic success

Building a strong parent-child connection and fostering open communication is essential for guiding teens through challenges

Promoting self-compassion and positive self-talk can help teens develop a healthy mindset
Connect with Katie:
https://www.instagram.com/katieburnswellness/
https://www.facebook.com/katieburnswellness
https://katieburnswellness.com/
Visit Katie’s web site for a complimentary coaching call.
Thank you for listening to our show. If you enjoyed this episode, please consider giving us a review and subscribe. It will allow us to continue to bring more episodes your way!
Kristin and Raquel
[email protected]
https://www.instagram.com/functionalmomspodcast
38 min

About Functional Moms Podcast

From the publisher's feed

Are you aging well as a woman over 40? Do you find yourself feeling overwhelmed by all things wellness -- losing weight, reducing stress, finding time to exercise, feeding yourself and your family healthy meals -- it goes on and on! Join us as we use lifestyle and functional medicine solutions, so we can age STRONG!