Send us a text

Why is it so hard to stay consistent with healthy habits—even when we know what’s good for us? In this episode, we dive into the fascinating science of habit formation and uncover the mechanisms that drive our daily behaviours and habits.

In this episode:

• The three stages of the habit loop (repetition → cue → reward) and how to use it to your advantage for behaviour change.
• Why willpower alone doesn’t work—and what to rely on instead.
• How small, consistent changes can rewire your brain for long-term success.
• The science-backed tactics that make new habits stick and old ones fade.

Whether your goal is to eat healthier, exercise more, sleep better, or simply feel more energized, this episode gives you the tools to move from intention to lasting action.

If you’ve ever set a goal and struggled to follow through, this conversation will help you understand why—and more importantly, how to finally make your health goals stick.

Send us a text

Hey everyone! In today’s episode, I’m sitting down to share some honest life updates and reflect on a few shifts I’ve been moving through — mentally, physically, and spiritually. 

In this episode:
• How my mindset around health and productivity is evolving.
• Recent spiritual insights that are helping me feel more grounded.
• Why I’m learning to slow down (and why it’s harder than I thought).
• Where I’m at with life direction, rest, and trusting the process.

If you’ve been feeling a shift too — or just need some company in the in-between — this one’s for you!

✨ Stay Connected:

If this episode resonated with you, I’d love for you to follow the show, leave a quick review, or share it with someone who might enjoy it. It really helps the podcast grow!

You can also find me on Instagram @mairihgardner — come say hi or let me know what you thought of this episode.

Send us a text

In this episode, we dive into the science of nervous system regulation and how it influences our mental, emotional, and physical health. From chronic stress to burnout, dysregulation of the autonomic nervous system is a common modern health issue. But the good news? There are evidence-based lifestyle strategies that can help bring balance and resilience back to your system!

In this episode I discuss the research-backed habits that calm the sympathetic "fight-or-flight" response and support parasympathetic "rest-and-digest" activity—tools you can use to boost recovery, emotional regulation, sleep, and overall well-being.

In this episode:

* What nervous system regulation actually means (and why it matters).
* The science behind stress and the autonomic nervous system.
* Daily habits that support nervous system regulation.
* Breathing techniques shown to be supportive of mental health.
* How movement, herbs, meditation and breath-work affect nervous system health.

🧰 Try This At Home

* 5-minute box breathing techniques (breathe in for 4, hold for 4, exhale for 4).
* Tea blends = Chamomile and Lemon Balm, Valerian Root and Passion Flower, Lavender. 

👂Tune In If You:

* Feel overwhelmed, anxious, or stressed.
* Want practical tools for self-regulation.
* Are curious about the science behind wellness trends.

Get in touch with your feedback, and don't forget to subscribe to the podcast and share this episode! 

Also, get in touch if you would like to access the references used in this episode! 

Instagram: @mairihgardner

Send us a text

For centuries, people speak of a mystical connection between the cycles of the Moon and the menstrual cycle. But is there any truth to it—or is it just ancient symbolism carried into modern wellness culture?

In this episode, I dive into both the science and the sacred stories surrounding this possible connection. I share with you the current (and past) research on whether the menstrual cycle truly synchronises with the lunar phases—and why this idea continues to resonate deeply with many women and those who menstruate.

We’ll explore:
✨ The origins of lunar-menstrual synchronisation.
🌕 What research suggests about potential connections.
🌙 The moon as a symbol of feminine power! 
🧘‍♀️ How to hold both scientific skepticism and spiritual reverence in balance!

👂 Tune in if you’re curious about:

• Menstrual health & hormones.
• Feminine archetypes and lunar symbolism.
• Myths vs. scientific evidence.
• Blending scientific understanding with personal or spiritual practices.

🔗 The Study I Mentioned:

• 'Women Temporarily Synchronise their Menstrual Cycle with the Luminance and Gravimetric Cycles of The Moon' (Helfrich-Forster, 2021): Available at: https://www.science.org/doi/full/10.1126/sciadv.abe1358

💬 Connect with me:

• Instagram: @mairihgardner

If you enjoyed this episode, don’t forget to subscribe, rate, and leave a review! 🌙

Send us a text

Hey everyone! In today’s episode, we’re getting real about something that affects so many of us but often goes unspoken: body image and body dysmorphia. This isn’t a polished, perfect conversation—it’s an honest one. In this episode, I hold space for the messy and complicated relationships we have about body image and body dysmorphia.

I feel I struggle so much with body image issues, and most of us feel the same. Let's talk about it. 

💬 In this episode, we chat about:

• What is body dysmorphia?
• What are the symptoms and treatment?
• What's causing it?
• Societal impacts - not being 'skinny enough' or 'muscly enough'.
• Personal experiences. 

📝 Journal Prompts:

1. What is my first memory of being aware of my body? How did it make me feel?
2. When do I feel most comfortable in my body? When do I feel most disconnected?
3. What messages have I received (from family, media, culture) about how my body should look? How have they shaped how I see myself?
4. What would I say to my younger self about their body?
5. If my body could talk, what would it say to me today? What would I want to say back?
6. How do I define beauty for myself—beyond what I’ve been told?
7. What are three ways I can care for my body without focusing on how it looks?
8. What would self-acceptance look like today, even if I’m not “there yet”?

⚠️ Heads up: 

Disclaimer: I am not a psychologist or a doctor. This conversation is to hold space for something that may impact so many. I do touch on sensitive topics like body image struggles and mental health. Take care while listening, and skip or pause if you need to. Please speak to your GP if you are struggling with body dysmorphia. 

Thanks for being here and thank you for listening!

References:

NHS: https://www.nhs.uk/mental-health/conditions/body-dysmorphia/

Pope Jr, H.G., Gruber, A.J., Choi, P., Olivardia, R. and Phillips, K.A., 1997. Muscle dysmorphia: An underrecognized form of body dysmorphic disorder. Psychosomatics, 38(6), pp.548-557.

Vashi, N.A., 2016. Obsession with perfection: Body dysmorphia. Clinics in dermatology, 34(6), pp.788-791.

Send us a text

Hello everyone and welcome back! 

Weight loss injectables like Ozempic, Wegovy, and Mounjaro are making headlines—but what’s fact, what’s fiction, and what does it all mean for health? 

In this episode, let's unpack how these medications work, who they’re for, and what the research really says about their benefits and risks. We’ll also explore the bigger picture: long-term health, lifestyle changes, and the social buzz around "the shot." 

DISCLAIMER: If you are considering taking any medications, please consult your doctor.

👉 Subscribe now so you never miss an episode!
📱 Follow me on Instagram @mairihgardner!
💌 Love the episode? Leave a review and share it with a friend—it helps more than you know!

Send us a text

No time? No problem! In this episode, let's discuss wellness tips for people who are constantly on the go! 

Whether you're working long hours, parenting, or just feeling stretched thin, in this episode I discuss practical (and quick) ways to take care of your body and mind—without needing hours at the gym or elaborate meal prep.

In this episode:

• 🍳 Nutrition hacks to fuel your day—think balanced, fast, and satisfying!
• 🏃‍♂️ Efficient fitness tips that actually make a difference.
• 🧘‍♀️ Mental wellness practices you can do anywhere and in under 5 minutes.
• 🎯 How to build routines that stick even when life gets chaotic.

This episode is your reminder that taking care of yourself doesn't have to be complicated—and that small, consistent actions can lead to big change.

Let’s connect:
Tag me @mairihgardner with your favourite wellness tip or takeaway from today’s episode. I would love to hear from you!

Send us a text

Does the menstrual cycle impact  exercise performance? In this episode, I explore the science behind training in sync with your cycle and discuss the research on how hormonal fluctuations affect strength, endurance, and recovery.

In this episode: 

✅ The four phases of the menstrual cycle and their impact on energy levels.
✅ When to focus on strength, endurance, or recovery for optimal results.
✅ Practical tips to work with—not against—their cycle!

Whether you're an athlete, coach, or fitness enthusiast, understanding the connection between your hormones and exercise can help you train smarter and perform better. Tune in for research insights and actionable strategies!

🎧 Subscribe, rate, and share if you find this episode helpful!

Did you like this episode? Check out these episodes: 

The Science of Cycle Syncing: Nutrition Tips for Every Phase of the Menstrual Cycle. 

Jeni Woolley on Women's Healing: Womb Wisdom, Women's Circles, Cycle Syncing and More! 

Send us a text

In this episode, we’re diving into the science behind how nutrition differs during each phase of the menstrual cycle. Is there any research to suggest what we should and should not be eating in each phase? Let's chat about it! 

In this episode:  
🩸 The four phases of the menstrual cycle and the impact of nutrition/diet.
🥑 Key nutrients to focus on during each phase. 

Whether you’re looking to improve energy levels, support hormone health, or just feel your best throughout the month, this episode is packed with science-backed insights and practical tips!  

📩 Have questions or experiences to share? Reach out on [@mairihgardner].  
🔔 Don’t forget to subscribe and leave a review if you enjoy the episode!

😄 Let me know if you would like a part 2 about fitness and exercise to support the menstrual phases! 

Supplement: https://www.togetherhealth.co.uk/products/womans-multi?srsltid=AfmBOoqgLI64YZMUxQRi5g9ZG6-gVAdkOCmG-22LqtPAp3lKldC03EAg

Dr Hazel Wallace: https://www.instagram.com/drhazelwallace/?hl=en-gb 

Send us a text

Episode Summary:

In this episode, I sit down with Jeni Woolley, a passionate advocate for alternative women’s healing, to explore holistic practices that reconnect women with their bodies and inner wisdom. From womb healing to women’s circles and the art of cycle syncing, Jeni shares how these ancient and modern approaches can help women cultivate balance, empowerment, and deep healing.

Whether you’re looking to harmonise with your natural rhythms, build a supportive sisterhood, or tap into the sacred wisdom of your body, this episode is packed with insights and inspiration to guide you on your healing journey.

In This Episode:

🌙 An introduction to alternative thinking on healing and intuition.
✨ What womb healing is and how it may support emotional and physical well-being.
🌿 The power of women’s circles in creating deep connection and support.
🩸 How cycle syncing can enhance energy, productivity, and self-care.
💫 Jeni’s personal journey into alternative healing and how it transformed her life.
💖 Practical tips to start integrating these practices into your daily routine.

Resources & Links:

🔗 Jeni's business page: https://www.instagram.com/ompowerhealing/
📖 Book her healing circles: https://calendly.com/ompowerhealing/womenshealingcircle?fbclid=PAZXh0bgNhZW0CMTEAAaYHft8gOl-d5ck1PNGod2Me1-O3sr8Hg3vHA-FTpflcUh3HDaFHgc8OCds_aem_YcvTPGQmv8gxW1dOueytOw&month=2025-03

Join the Conversation:

💬 What are your thoughts on these healing practices? Share with me on instagram [@mairihgardner]
⭐ If you enjoyed this episode, please leave a review and subscribe!