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We challenge the new-year wellness noise and show how to build habits that last beyond the honeymoon phase. From protein hype to GLP‑1 marketing, we unpack the trends and lay out a slower, steadier path that fits real life.

• recognising how ads target insecurities and urgency
• food politics shaping labels, menus and defaults
• protein, fiber and microbiome claims across products
• GLP‑1 promotion and limits of quick fixes
• mass marketing versus individual needs and context
• planning for the season you’re in
• six-month consistency over 30-day challenges
• simple, repeatable habits for energy and strength
• using supplements as tools, not solutions

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Send me a DM on Instagram or book a consultation call with the link in the show notes

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We reflect on nine years of health change and name the five real sacrifices that make a wellness lifestyle stick. Comfort, identity, thoughts, time, and relationships all shift so results feel natural, not forced.

• leaving the comfort zone across food, movement, and public spaces
• allowing identity to evolve beyond old habits and social roles
• replacing unhelpful thoughts with flexible, portable beliefs
• reshaping the weekly schedule to protect sleep, training, and meals
• renegotiating social norms and invitations with clear boundaries
• using simple tools like portion checks without perfectionism
• anticipating discomfort so small steps feel safe and sustainable
• choosing progress over quick fixes and timelines

As always, please rate the podcast, leave a review, share with your friends, share on social media, and please feel free to tag me
Then I invite you to go ahead and send me a DM, an email, book a free consultation call so we can talk more about this and set you up with health and hormone coaching with me so I can support you along the way.

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We answer real questions about choosing a gym, leaving one that no longer fits, and how to build a training routine that sticks. From safety and budget to progression and recovery, we share what actually drives results and why strength supports long-term health.

• choosing a gym by distance, cost, safety, cleanliness, and culture
• using guest passes and trials before committing
• matching classes, equipment, and coaching to specific goals
• when to leave a gym and what trade-offs to expect
• switching to the YMCA for access, value, and proximity
• training solo with a simple plan and headphones
• what to pack: water, electrolytes, protein, creatine, wraps
• progressive overload as the driver of strength and results
• home vs gym: equipment limits and seasons of life
• strength for mood, bone density, insulin sensitivity, and aging well
• reframing weight loss toward body composition and recovery

Please go ahead and share, rate, review, and really support us by doing those things, right?

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We explore how to pivot food, movement, mood, and community so winter doesn’t derail your wellness. Practical tips include warm seasonal meals, daylight-timed walks, vitamin D considerations, indoor movement, and building real-life support.

• reframing winter routines as pivots, not failures
• swapping raw salads for roasted vegetables, soups and chili
• dressing properly for outdoor walks and moving them to midday
• leveraging walking pads and simple indoor movement
• considering vitamin D with labs and medical guidance
• supporting mood with sunlight, sleep and medication when needed
• using herbal teas for hydration instead of cold water
• planning IRL connection to reduce isolation
• creating a winter playbook and tracking what works

If you found something of value here, please go ahead and share it with a friend, with a family member, please share it on social media, on Instagram. You can go ahead and tag me. And if you have not yet, I would really appreciate it if you would rate the podcast, leave a review to help others find us and share this information. And if you're looking for support in your health and wellness journey and you're looking for a holistic health coach, I might be your person. So go ahead and please reach out, send me a DM, send me an email, and we can chat about what that might look like if we were to work together.

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In this episode, I share about a conversation I had with a loved one, when she told me, "I lost weight and then got diabetes". The best part is that I not only share the story in English, but in SPANISH as well!

We share how weight loss without muscle protection can worsen insulin resistance in midlife, why body composition matters more than the scale, and how protein, fiber, strength training, and small daily habits improve blood sugar, cholesterol, bone health, and pain. We speak in English and Spanish to reach family members who need clear, culturally grounded guidance.

• difference between Type 1 and Type 2 diabetes explained simply
• why restrictive dieting erodes muscle and harms glucose control
• role of progressive strength training in perimenopause and beyond
• protein and fiber targets to support satiety, muscle, and cholesterol
• visceral fat vs subcutaneous fat and metabolic risk
• pain myths that block movement and how to start safely
• bone density, falls risk, and protecting autonomy with load
• consistency as a lifestyle, not a seasonal project
• inviting loved ones to learn in Spanish and act together

Please rate this podcast, leave a review so more people can find this kind of information, and share it with a friend; tag me @naihomyjerez and @LetsBeHealthyLatinasPod

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We trade a planned topic for a real-time unpacking of how overwhelming decisions were draining our energy and how five simple practices brought us back to a grounded, clear place. We connect emotional stagnation to physical symptoms, use tools to regulate and reflect, and end with flexible, values-led action.

• naming stagnant emotions and their impact on the body
• the cost of avoidance, rushing decisions, and rigidity
• feeling the full emotion without performing calm
• speaking with safe people for validation, mirrors, and perspective
• journaling prompts that surface lessons, fears, and the ideal
• defining five non-negotiables with therapist support
• 12-minute meditation to shift state and calm the nervous system
• asking the 10-year-old self what they need
• choosing flexibility over forever decisions
• a clear recap of the five practices to get unstuck
• invitation for supported, personalized wellness change

If that support would help, book a consultation with the link below, or DM me on Instagram and we can see if it’s a fit for you

Audio Books Mentioned:
We Can Do Hard Things: Answers to Life's 20 Questions, By: Glennon Doyle, Abby Wamback, Amanada Doyle 

The Source: The Secret of the Universe, the Science of the Brain, By: Tara Swart, MD, PhD

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We map the real-life loop between stress, skipped meals, cravings, and gut pain, and show how small, fast routines calm the body without adding more pressure. Simple food anchors, breath, and movement help you rebuild trust, reduce symptoms, and feel steady again.

• morning rush pattern that leads to no breakfast and 3 p.m. crashes
• how stress redirects blood flow and stalls digestion
• cortisol-driven cravings and the willpower myth
• restriction, bingeing, poor sleep, and slowed metabolism
• practical non-food stress tools: breath, micro-movement, bookend routines
• warm hydration and quick high-protein first bites
• building a portable snack stash to prevent “anything-now” hunger
• visual plate cues instead of counting and tracking
• safe-meal rotation during busy seasons
• moving from band-aids to root-cause support and nervous system regulation
• coaching as structured support to personalize strategies

Book a free consultation call with the link below, or send me a DM on Instagram!

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• Book a Free Consultation Call for Food & Hormone Health Coaching
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Willpower isn't the magic solution for achieving health goals that many believe it to be. It's a limited resource that eventually becomes depleted, leaving us without a backup plan when our determination runs out.

• Willpower is defined as control exerted to do something or restrain impulses
• According to psychological science, willpower is a limited resource capable of being depleted
• Career demands, stress, poor sleep, knowledge gaps, and hormonal shifts all sabotage health goals
• Your environment—including the people around you, your schedule, home setup, and mindset—significantly impacts success
• Start with just 1-2 small changes rather than overwhelming yourself with a complete lifestyle overhaul
• Habit stack by pairing new healthy behaviors with established daily routines
• Pay attention to how new habits make you feel to build motivation through positive feedback
• Sustainable health happens when you design systems that make healthy choices easier than unhealthy ones

If you're tired of relying on willpower alone, book a free consultation call with the link below to learn how personalized coaching can help you create sustainable health systems.

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We discuss the guilt many Latinas feel when spending money on healthy foods and why investing in quality nutrition is actually a smart financial decision in the long run.

• The "expensive food vs. bills to pay" mindset often ignores the hidden costs of cheap food
• Spending on over-the-counter medications, doctor visits, and lost productivity from feeling unwell adds up
• Many of us maintain a double standard - happily spending on designer items but hesitating on quality food
• Cheap food now equals expensive health problems later
• We often fail to connect how food directly impacts our energy, mood, focus, and physical symptoms
• The money we "save" on cheaper foods is often spent on snacks, coffee, and treats between unsatisfying meals
• Food is not just survival fuel but the foundation of our health and wellbeing
• Investing in quality nutrition teaches children valuable lessons about health priorities
• Taking care of your health through food is not selfish - it's strategic for your entire family's wellbeing

If you're ready to break free from food guilt and create sustainable nutrition habits that honor both your health and your budget, book a consultation call with the link below or send me a DM on Instagram to chat.

Thank you so much for listening!

• Book a Free Consultation Call for Food & Hormone Health Coaching
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Career coach Carla Santamaria shares how first-gen professionals can increase their salaries, navigate workplace systems, and set boundaries for better work-life integration. She reveals strategies that have helped her clients collectively increase their salaries by over half a million dollars since 2021.

• Understanding the four factors that determine your market rate: industry, location, function, and expertise level
• Learning to articulate and quantify your value with specific metrics and accomplishments
• Setting boundaries starts with small steps like taking your lunch break and creating after-work rituals
• Using phrases like "I am happy to take this on—what would you like me to deprioritize?" to manage workload
• Navigating family business dynamics requires clear physical boundaries and proactive communication
• Maximizing workplace benefits can include gym discounts, mental health resources, and education stipends
• First-gen professionals typically operate at higher levels of excellence—your 50% effort often exceeds others' 100%

Follow Carla on Instagram or check out her First Gen Coach podcast. Her LinkedIn mini-course has helped clients land high-paying jobs with benefits. For more information about working with Carla through one-on-one coaching or bringing her to speak at your organization, visit the link in her bio.

Follow Carla on LinkedIn

Connect with Carla on Instagram

The First Gen Coach Podcast

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