Whether you’re already feeling the changes or just starting to think about what’s coming, it’s time to get ready for perimenopause. In this episode, Alev dives into the subtle (and sometimes not-so-subtle) signs of perimenopause, how to tune into your body, and what you can do to stay ahead of the game. From hormone shifts to brain fog, we talk about why it’s never too early to start preparing and how taking action now can help you navigate these changes with confidence and ease. Whether you’re in it or near it, this episode will give you the tools to set yourself up for success as you approach this life stage. Tune in for actionable tips on how to prioritize your health, stay in tune with your body, and be proactive in managing perimenopause symptoms before they take a toll on you.

Feel like your mornings run you instead of the other way around? In this high-energy, 16-minute reset, Alev breaks down the 5 non-negotiable truths you need to whisper to yourself before the world gets loud—so fear shrinks, peace rises, and your day works for you. Perfect for the school-run commute, that first coffee, or while packing lunches, this episode hands you a quick-hit mindset toolkit busy women in their 30s and 40s can use today.

⚡️ Grab your sticky note (or the free PDF in the show notes), hit play, and watch how one intentional minute changes everything.

Connect with Alev & Health&Co: 🌐 www.healthandco.com 📸 Instagram: @healthandcousa

How to break free from outdated expectations and start living for yourself—in your 30s, not your 40s.

Are you constantly trying to be “nice,” “perfect,” or “the one who has it all together”—even when you're exhausted, resentful, or quietly falling apart?

You might be stuck in what’s known as Good Girl Syndrome, and in this episode, we’re calling it out for what it is: a cultural trap that convinces women our worth is tied to being agreeable, selfless, and endlessly productive.

In this raw and empowering conversation, I break down:

• The 6 hidden signs of Good Girl Syndrome (and why most women don’t even realize they’re in it)
• How it shows up in your body image, boundaries, relationships, and even your sexuality
• Real client stories of women who broke free—and how they did it
• Practical steps you can take right now to reclaim your voice, your time, and your truth

Whether you’re in your 30s or 40s, this is your permission slip to stop performing and start living. Let’s stop shrinking. Let’s start showing up. For real. For you.

✨ Want to connect or work together? Book your free intro session now

Visit us at www.healthandco.com

Follow along on Instagram: @healthandcousa

Episode Description:

We hear about longevity everywhere—biohacking, supplements, cold plunges—but what does it really mean to live a long, healthy, fulfilling life?

In this episode, I’m peeling back the layers of the longevity trend and getting honest about what matters most—quality of life, vitality, and how we build those things in our real, messy, beautiful lives. Especially in our 30s, when the pressure to “do it all” is at its peak.

You’ll learn:

• What longevity truly means beyond the wellness buzzwords
• Why your 30s are the most crucial decade to invest in your future well-being
• How to avoid obsession and create habits that stick
• What to do with all the overwhelming information and tools out there
• How I help my clients build personalized, sustainable systems that grow with them

This isn’t about perfection—it’s about progress, presence, and designing a life that lives well today and far into the future.

📝 Episode Notes:

• Intro: What sparked this conversation on longevity
• The difference between lifespan and healthspan
• Why your 30s matter more than you think
• How obsession around wellness can become burnout
• Longevity as a mindset shift, not a destination
• What to do with all the biohacks, data, and wellness content
• How I help clients build realistic systems that support their goals
• Practical ways to apply this wisdom in your daily life

💬 Let’s Stay Connected:

• Instagram: @healthandcousa
• Website: www.healthandco.com
• Want to work with me? DM me or visit the site to book a free discovery call.

I Got Sick… and What It Taught Me About Slowing the Heck Down

Why Last Week’s Episode Might Be Exactly What You Need

What happens when the coach who teaches nervous system regulation gets completely wiped out by illness the same week she drops an episode on… nervous system regulation? 😅

In this short and honest check-in, I share why there’s no new full episode this week—and why last week’s conversation with Olivia Bowen matters more than ever. I talk about what it felt like to be forced to rest, how I caught myself falling back into the “push through it” trap, and why sometimes slowing down is the most powerful move we can make.

If you’ve been feeling burned out, stuck, or like you’re constantly “on,” this is your permission slip to pause—and your reminder to go listen to the conversation you definitely don’t want to miss.

🎧 Go back and listen to: “Stuck in Stress Mode? How to Regulate Your Nervous System & Break Free with Olivia Bowen”

💛 Until next time… be good to yourself.

Why do you feel exhausted even after resting? Why is slowing down harder than hustling? The answer isn’t just mindset—it’s your nervous system."

In this episode, I sit down with Olivia Bowen, coach, mom, and soulful business strategist, to uncover the hidden reason why so many of us feel stuck in stress mode. Whether you're constantly overworking (flight mode), feeling snappy and irritable (fight mode), completely drained (freeze mode), or constantly people-pleasing (fawn mode), this conversation will help you understand why your body is reacting this way—and what you can do to reset.

🔹 How to identify if you’re in fight, flight, freeze, or fawn mode

🔹 Why your body chooses stress, even when you hate it

🔹 Simple, science-backed ways to regulate your nervous system in minutes

🔹 How to build a business and life that feels easeful, not exhausting

Plus, Olivia shares details about her Thrive Experience, an 8-week program designed to help soul-centered entrepreneurs build a business that actually feels good to run. Next cohort starts April 8th!

🔥 BONUS: If you sign up before midnight on March 20, you’ll get lots of perks that won't be available afterward. Check Olivia's Instagram page @ThisIsSacredNature

🎧 Tune in now and get ready to take back control of your energy, mindset, and success!

They say women ‘dramatically age’ at 44 and 61—like you wake up one day, and it’s all downhill from there. But is that actually true? Spoiler alert: NO. Aging isn’t an overnight disaster—it’s a reflection of years of habits, not a birthday on your calendar.

In this episode, I’m debunking the viral myth that women ‘fall apart’ at these so-called milestone ages. We’ll talk about: 🔥 Where this myth came from and why people believe it 🔥 What really happens in your 40s (and no, your face doesn’t ‘fall’) 🔥 The biggest factors that speed up—or slow down—aging 🔥 What I’d do differently if I could go back to my 30s 🔥 Plus, a real client story of how small habit changes led to a major transformation

If you’ve ever worried that there’s a countdown clock on your youth—this episode is for you. Let’s rewrite the story on aging, together!"*

🎧 Listen now! And don’t forget to tag me on Instagram @HealthandCoUSA with your takeaways!

Ever feel like the question “What do I really want?” sends you into an existential crisis? You’re not alone.

In this episode, we’re breaking down:

✔️ Why figuring out what you want feels so hard (and why we avoid it)

✔️ The hidden fears that keep us stuck in old patterns

✔️ How to actually start identifying your true desires (without overthinking them to death)

✔️ The 40s mindset shift—why waiting to go after what you want is a mistake

✔️ Why wanting more for yourself is NOT selfish (seriously, let’s squash this myth for good!)

✔️ A game-changing worksheet to help you visualize and take action on your dreams

I created this worksheet because I’ve seen too many people hold themselves back out of fear, doubt, or just not knowing where to start. This tool will help you get clear on what you want and break it down into actionable steps—so you can stop waiting and start building a life that actually feels like yours.

💡 Your challenge for today: Take five minutes, sit with this question—What do I really want?—and grab the worksheet to start mapping it out.

🎧 Tune in now, and let’s get real about designing the life you actually want!

📩 Let’s connect! Share your thoughts & biggest takeaways on Instagram @healthandcousa. And if this episode resonated with you, send it to a friend who needs to hear it!

👉 Ready to take it further? Book your personalized coaching intro session—no pressure, no strings attached, just real talk about your next steps.

Until next time—be kind to yourself, dream big, and go after what you truly want. 🚀

How often do we tell ourselves:

🛑 "I’ll start when I feel ready."

🛑 "I’ll take action when the timing is right."

🛑 "I need more time to prepare."

Here’s the truth: That ‘perfect moment’ you’re waiting for? It’s a myth. And it’s the #1 thing keeping you stuck.

🚀 In this episode of Mastering Your 30s and Living My 40s, we’re breaking down exactly how to stop waiting and start moving forward.

You’ll learn:

✅ Why hesitation is a mental trap—and how to break free

✅ The Future Feelings Technique—a simple mindset shift that helps you take action NOW

✅ Mel Robbins’ 5-Second Rule—how to stop overthinking & start doing

✅ How to "upcycle" regret into momentum instead of letting it hold you back

✅ A 4-step action plan to finally get unstuck and move toward your goals

If you’ve been waiting for a sign… this is it. 🎤

🌟 Need extra accountability? I offer a free introductory coaching session to help you get clear on your goals and take the first step! Book yours now

📲 Follow me on Instagram for daily motivation & mindset shifts: @healthandcousa

🚀 Success. It’s a word we hear all the time, but have you ever stopped to ask yourself—what does success actually mean to YOU?

For years, we’ve been told that success looks like a thriving career, a perfect family, financial stability, and personal fulfillment—all happening at the same time. But let’s be real… trying to achieve everything, all at once, is a recipe for burnout, not success.

In today’s episode, we’re redefining success on YOUR terms—breaking down:

✨ What success actually means in different areas of life (because it’s not just about career or money!)

✨ Why success changes with time—what mattered in your 20s may not be what drives you in your 30s or 40s.

✨ How failure is actually part of success—not a sign to quit, but a lesson to guide you forward.

✨ The timing of success—because you CAN have it all, just not all at the same time.

💡 And here’s the exciting part: I’m sharing a powerful exercise I use with my coaching clients—one that helps you map out your personal success pillars and uncover what success truly looks like for YOU in this season of life. 🎯

🔗 Want to take it a step further? You can book a free personalized coaching session to gain even more clarity and build a real, actionable roadmap for your success! Click here to schedule your free session: https://calendly.com/healthandco/zoom-meeting

👉 So, what does success mean to YOU today? Let’s rethink it together. Press play, and let’s dive in! 🎙