Living Inspired - A Functional Approach to Women’s Health, Energy, and Resilience

In this powerful and practical episode of Living Inspired, I’m joined by professional organizer and life coach, Tracy Hoth, to explore how physical and mental clutter impacts our stress, health, and overall well-being. Tracy introduces her memorable 5-step SPASM method (yes, really!) to help you simplify and organize your space, your mind, and your calendar, without shame or overwhelm.

We go deep into how disorganization affects cortisol and blood sugar, how identity influences your habits, and why you don’t need to do it all to start feeling better. Whether it’s your kitchen counter, your purse, or your mind that needs clearing, this episode gives you a compassionate and doable place to begin.

You’ll Learn:

• The true cost of clutter on your body and mind

• Why your brain treats every “open tab” like an emergency

• Tracy’s 5-step SPASM method to get organized anywhere

• How white space helps regulate your nervous system

• The power of identity shifts in your organizing journey

• Simple mindset swaps (like ditching “so many” for a number)

• Why your systems don’t have to look like Instagram’s

• How organizing can reconnect you to calm, clarity, and confidence
  

  Take Action: Start with just one space: your purse, your counter, or a drawer and try Tracy’s SPASM steps. Notice how even a small shift brings relief and energy.

  
  

🎁 Special Offer: Tracy’s Organized Life Academy is open this June with a limited-time birthday offer! Get coaching, tools, and support to declutter your life and mind. Visit simplysquaredaway.com for details.

📚 Resources Mentioned:

• Organized Life Academy

• Tracy’s Podcast: The Organized Coach

• Rachel’s book: Secrets to Authentic Happiness (esp. Chapters 4 & 5 on thought work)
  

🔗 Connect with Tracy: Website: https://www.simplysquaredaway.com Instagram: @tracyhoth

🔗 Connect with Rachel: Website: https://www.RachelCartaRN.com Instagram: @rachelcartarn

Stay Connected: Subscribe to the Living Inspired podcast and leave a review if this episode resonated with you. Your support helps others find the show and begin their own journey from chaos to calm.

Ever find yourself snapping over something small… or tearing up and wondering, “What is happening to me?” If your moods feel unpredictable lately, this episode is for you.

In this heartfelt and informative conversation, Rachel breaks down three powerful (but often hidden) reasons so many women in midlife feel emotionally out of control. Spoiler: It’s not just stress and it’s definitely not because you’re too sensitive.

You’ll learn how your nervous system, blood sugar, and hormones are all working behind the scenes and how you can begin to support your body in ways that lead to real, lasting relief.

This is the episode every woman from 30 to 60+ needs to hear.

Whether you're in perimenopause, feeling emotionally off-balance, or just tired of being told you're "fine" when you don’t feel fine. You’re not alone. You’re not broken. And this conversation is your first step toward understanding why.

In This Episode, You’ll Learn:

• Why sudden mood swings, irritability, and anxiety aren’t just in your head

• What cortisol overload really does to your emotions (and how to calm it)

• The surprising connection between blood sugar and emotional stability

• How hormonal swings in midlife affect brain chemicals like serotonin and GABA

• Why the tools that used to “help” now feel absolutely necessary

• What to do next to start feeling more like yourself again

  
  

Resources & Links:

🌿 Join the Workshop:
The Real Reason Mood Swings & Anxiety Spike in Perimenopause—And How to Regulate Naturally
This 90-minute workshop includes:

• A live nervous system reset

• A symptom mapping exercise

• Practical, natural tools you can use right away

  And so much more.

  
  Whether you’re joining live or catching the replay, this is the deeper support you’ve been looking for.

  
  

Want to get notified about future workshops? Join the waitlist at the same link above or send me an email at [email protected].

If you’ve been feeling anxious, irritable, or emotionally fragile — and wondering why you just don’t feel like yourself anymore — this episode is for you.

In today’s conversation, I’m breaking down the real reasons behind mood swings and anxiety in midlife. These symptoms are not just in your head — they’re rooted in powerful biological patterns happening in your body. And when you begin to understand the deeper “why,” you can finally stop chasing symptoms and start feeling better.

We’ll explore the four most common (but often overlooked) causes of mood issues in midlife — from shifting hormones to nervous system overload — and what you can do to restore a sense of balance, calm, and clarity.

Whether you’re in perimenopause or just know something’s off, this episode will help you connect the dots and feel seen, supported, and empowered.

• Why mood swings and anxiety are not problems to fix, but patterns to explore

• What’s really happening with your hormones during perimenopause (and why labs often miss it)

• How blood sugar crashes can mimic anxiety and impact your mood throughout the day

• The role of nervous system dysregulation — and why little things feel like “too much” right now

• What your gut has to do with mood, brain fog, and emotional resilience

• How to start feeling like yourself again using a whole-person, root-cause approach

  
  

  My free guide: Why You Still Feel Off — and What Your Symptoms Are Really Telling You

If this episode resonated with you, I’d love to hear from you. Message me on Instagram @RachelCartaRN, or send me an email — I want to know what you're experiencing so I can create even more helpful content for you.

In this episode of Living Inspired, I sit down with Jane Butler, a dynamic women’s health coach, author, and retired Registered Nurse with over 40 years of experience.

Together, we explore how mindset can dramatically shift your experience of menopause and perimenopause. Jane shares her own journey with menopause and the tools she uses to help women navigate this transition with confidence, clarity, and calm.

If you're struggling with symptoms like brain fog, mood swings, or fatigue, this episode is for you. We dive into the power of mindset and mindfulness and how simple, yet powerful, shifts can make a world of difference in how you feel—physically, emotionally, and mentally.

Key Topics Covered:

• Jane’s personal experience with perimenopause and how it inspired her to become a women’s health coach

• The power of mindset in navigating menopause and perimenopause

• How hormonal shifts impact your mood, energy, and overall health

• Simple, actionable steps to manage symptoms like brain fog, fatigue, and hot flashes

• The importance of community and connection during this phase of life

• How to embrace menopause as a transformation, not a decline

  
  

Resources Mentioned:

• Free 9 Step Positive Mindset

  
  

Connect with Rachel:

• Schedule a Wellness Empowerment Session: rachelcartarn.com/schedule

Join the Conversation:If you enjoyed today’s episode, I’d love to hear your thoughts. Share your takeaways, leave a review, and don’t forget to subscribe so you never miss an episode!

In today’s episode of the Living Inspired Podcast, we dive into the power of slowing down and tuning in to our bodies. So many of us rush through life, disconnected from the physical vessel that carries us through our daily experiences. But what happens when we take a moment to truly listen to our bodies?

This episode is all about reconnecting with yourself—your mind, body, and spirit—and learning how this deepened connection can lead to better health. You’ll learn how cultivating self-compassion is the doorway to well-being and how it makes it easier to take the necessary steps toward a healthier life.

When we show ourselves more kindness, we are better able to nourish our bodies, move with intention, and find effective ways to manage stress. We’ll also explore the practice of embodiment and the role it plays in understanding your body’s signals—whether you’re dealing with chronic symptoms like fatigue, mood swings, or digestive issues, or just looking to feel more in tune with yourself.

In this episode, I guide you through a simple body scan meditation designed to help you become more attuned to your body’s wisdom. Tune in to learn how this practice can help you make more mindful choices and take charge of your health with greater clarity.

What you’ll learn in this episode:

• The importance of slowing down to reconnect with your body.

• How developing self-compassion can make it easier to prioritize your health.

• A body scan meditation to help you tune in to your body’s needs.

• How embodiment and interoception can transform your experience of health.

  
  

Links:

• RachelCartaRN.com

• Schedule a free consult with Rachel here.

  
  

Thank you for listening to Living Inspired! If you found value in today’s episode, be sure to share it with a friend who might benefit. And remember, living a healthy life is about taking small, intentional steps toward a balanced, grounded, and vibrant self.

In this episode, we dives deep into the topic of pelvic floor health with expert pelvic floor physical therapist, Dr. Judy Rossi. Together, we explore how pelvic floor health is often overlooked and why it’s such a vital piece of the puzzle when it comes to overall well-being.

Judy shares her holistic approach to pelvic health, emphasizing the importance of treating the pelvic floor as part of the whole body, not in isolation. From issues like incontinence and painful intercourse to the connection between gut health and pelvic function, this episode offers valuable insights for anyone struggling with pelvic floor concerns.

Key topics include:

• What pelvic floor health is and why it’s crucial for overall well-being

• Common misconceptions about pelvic floor health, and why they’re wrong

• How gut health, emotional well-being, and hormones influence pelvic function

• How pelvic floor therapy can help with conditions like incontinence, pelvic pain, and prolapse

• The importance of early intervention and patient advocacy

• Why pelvic floor therapy is beneficial for both women and men

Whether you're dealing with pelvic floor issues or just curious about how it all fits together, this episode is a must-listen!

Resources mentioned in this episode:

• Dr. Judy Rossi, PT, DPT, PHC Certified Pelvic Health Specialist: Woodstock Pelvic Health

• Rachel Carta, RN, Functional Nutrition Counselor: RachelCartaRN.com

  
  

  This podcast is for educational and informational purposes only. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.

  
  

In today’s episode, Rachel is joined by Clinical Herbalist and fellow Functional Nutrition Counselor Lila Swanberg as they dive deep into the powerful role hormones play in our health, particularly during the stages of perimenopause and menopause.

If you’ve been struggling with symptoms like mood swings, fatigue, or irregular cycles, this episode will help you understand how hormonal imbalances might be the root cause.

Lila and Rachel explore the connection between hormones and your daily experience, sharing insights on how you can restore balance in your body through lifestyle changes.

From managing stress to understanding your body's natural rhythms, they break down actionable steps to help you feel like yourself again.

What You’ll Learn in This Episode:

• The role of sex hormones (estrogen, progesterone, and testosterone) in your overall health and well-being.

• How cortisol (the stress hormone) impacts your hormonal balance and how to manage stress effectively.

• Why tracking your menstrual cycle can provide clarity and help you make empowered choices about your health.

• Simple lifestyle shifts, like improving nutrition and hydration, that can have a profound impact on your hormone balance.

• How to approach perimenopause and menopause with grace and embrace the changes your body is going through.

Resources Mentioned:

• Wellness empowerment session with Rachel Carta

• Survey: Share your perimenopause/menopause journey with us to help others

Connect with Rachel:

• Website: RachelCartaRN.com

• Instagram: @rachelcartarn

• Facebook: @rachelcartarn

Connect with Lila Swanberg:

In this episode of Living Inspired, I dive deep into the power of self-care and trusting yourself. I share a conversation I had with a client who struggled with fatigue and low energy, and how we worked together to uncover the deeper factors at play.

From learning to listen to hunger cues to embracing rest without guilt, this episode highlights my holistic approach to health and wellness—showing how small, mindful changes and self-compassion can create lasting transformation.

Key Takeaways:

• Self-care isn’t just about productivity—it’s about listening to your body’s needs for both rest and nourishment.
• Trusting yourself and your body’s cues can make decision-making easier and more aligned with your true needs.
• Self-compassion is crucial for making long-term sustainable changes, including lessening negative self-talk and allowing yourself space for rest.
• Small, incremental changes lead to big shifts in how you feel physically and emotionally.

Topics Discussed:

• The connection between energy, nutrition, and rest.
• The importance of listening to your body’s hunger cues.
• Overcoming the belief that self-worth is tied to productivity.
• How mindfulness and compassion can help shift negative self-talk and create a sense of ease.
• The holistic approach to health that goes beyond diet plans to nurture all aspects of yourself.

If you’re ready to make small, meaningful changes in your health, or if you’re feeling stuck and unsure where to start, I invite you to book a Wellness Empowerment Session. In this free session, you’ll have the chance to talk about your health concerns and explore how Rachel can support you on your journey.

Resources:

• Visit RachelCartaRN.com/schedule to schedule your Wellness Empowerment Session.

Stay Connected:Follow Living Inspired for more episodes on holistic health, mind-body wellness, and living life more at ease. Join the conversation and share your thoughts with us on social media @rachelcartarn.

Have you ever felt stuck in the cycle of trying to “fix” your health with medication, only to find yourself dealing with more side effects than solutions? If so, this episode is for you.

Today, I’m joined by Lila (Alexus) Swanberg, a Clinical Herbalist whose expertise in functional nutrition and herbal medicine has helped countless people—including me—find true healing beyond symptom relief. We dive into what makes herbalism different from conventional medicine, why a whole-body approach is essential, and how small, intentional changes can make a profound impact on your health.

✅ Why modern medicine excels at acute care but often falls short with chronic conditions
✅ How herbalism can restore balance and support your body’s natural healing processes
✅ A powerful client success story: from chronic fatigue to thriving again
✅ The importance of tuning into your body and listening to its signals
✅ One simple yet game-changing morning habit to start today

✨ Follow Lila and I on Instagram: @rachelcartarn and @thelivingwellnesslounge
✨ Learn more about Lila
✨ Work with Rachel

Mentioned Resources:🔹 ⁠Herbalism Uncensored⁠ – Lila’s new podcast for deeper conversations about herbal medicine

If this episode resonated with you, please take a moment to subscribe, rate, and review the podcast—it helps so much! And if you know someone curious about herbalism and holistic health, share this episode with them. 💛

This podcast is for educational and informational purposes only. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. 

We often move so fast through life that we forget to simply be. In this special 50th episode of The Living Inspired Podcast, I take a moment to reflect on the power of pausing, the lessons I’ve learned from working in hospice care, and why creating space for stillness can transform our well-being.

In this episode, I share a deeply personal story about a young hospice patient who embodied peace despite her circumstances. Her presence left a lasting impact on me, reminding me (and now, you) of the importance of slowing down, tuning in, and being intentional with our time.

If you've been feeling overwhelmed, disconnected, or like you’re constantly pushing forward without a break—this episode is for you.

• Why consistency in stillness has been life-changing for me
• The profound lessons I’ve learned from my hospice work
• How grief and emotions get stuck when we don’t take time to pause
• Simple ways to practice presence in your everyday life
• How to create a habit of stillness, even in the busiest seasons

Let’s Connect:

• My book: Secrets to Authentic Happiness
• Follow me on Instagram: @RachelCartaRN
• Send me an email: [email protected]
• Subscribe to the podcast so you never miss an episode!

I’d love to hear from you! How do you create pauses in your life?

Message me on Instagram or leave a review with your biggest takeaway. Your support means the world!

🎧 Thank you for tuning in, and remember—pausing isn’t wasted time; it’s the space where clarity, healing, and peace can find you.