Message in the Middle: Midlife Women, Reinvention & Personal Growth

In this episode of Message in the Middle, Marianne dives into the topic of creative self-care with Crystal McLain, a licensed massage therapist and host of the Creative Self Care podcast.

Crystal shares her unique approach to “creative self-care,” a practice that harnesses curiosity, critical thinking, and ingenuity to strengthen the mind-body connection. Together, they discuss practical tips, bust self-care myths, and uncover actionable strategies to help you thrive in 2025.

Whether you’re setting your intentions for the year, looking for innovative ways to practice self-care, or seeking a fresh perspective on personal growth, this episode is packed with insights to guide you on your journey.

What You’ll Learn in This Episode:

• The concept of “creative self-care” and how it differs from traditional self-care practices.
• Unique ideas for self-care using simple tools like a notebook, including gratitude trackers, song lyrics, recipes, and more.
• Why many people feel they “suck” at self-care and how to shift that mindset.
• An in-depth look at “functional freeze,” its causes, and practical steps to overcome it.
• The difference between practical optimism and toxic positivity, and how to embrace a realistic, uplifting mindset.
• Why self-awareness and energy audits play a huge role in self-care and general wellness. 

Resources Mentioned:

• Crystal McLain’s website: https://crystalmclaincreative.com/
• The Creative Self-Care Blog/Podcast: https://crystalmclaincreative.com/blogs/blogcast
• “40 Ways to Use a Notebook” (Examples shared during the episode): https://crystalmclaincreative.com/blogs/blogcast/ways-to-use-a-notebook

About Crystal McLain: Crystal McLain is a licensed massage therapist specializing in trauma-informed care, as well as a stress management and healthy habits mentor. She is a passionate advocate for helping individuals heal from the past and thrive in the present. As a public speaker, blogger, and podcast host, Crystal blends therapeutic practices with creative self-care techniques to promote holistic wellness.

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

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Today’s episode features one of our favorite guests, Shiloh Minor—a devoted wife, mother, and empowerment coach helping women cultivate deeply connected marriages and break generational cycles of emotional neglect.

In this candid and thought-provoking conversation, Shiloh and I explore themes of imperfection, personal growth, and the courage it takes to step forward boldly—even when we feel unprepared. Inspired by a social media post from Shiloh that deeply resonated with me, we unpack some of our own struggles and realizations, offering relatable stories and actionable advice.

What You’ll Learn in This Episode:

• Showing Up Even When You’re Not “Ready”: Shiloh shares personal stories of moments when she pushed past perfectionism to embrace vulnerability and take action.
• Identifying Where You’re Playing Small: Discover how to recognize areas in your life where you’re holding back and what it means to step forward with confidence.
• Challenging Limiting Beliefs: Learn how the stories we tell ourselves about not being “ready” can hold us back—and how to rewrite them.
• Silencing the Inner Critic: Gain tools for moving past fear of judgment and creating with authenticity.
• Navigating Slow Progress: Shiloh and I discuss strategies for staying motivated when results aren’t immediate and how to handle self-doubt.
• Combatting Comparison in a Crowded World:  Identifying patterns of comparison, why they are unreasonable, and learn tactics to combat them. 

Why You’ll Love This Episode:

Whether you’re a content creator, a professional, or someone on a personal development journey, this episode is packed with relatable insights and practical advice. Shiloh’s warmth and wisdom shine as she encourages listeners to embrace imperfection, resist the urge to hide, and take bold steps toward their goals.

Connect with Shiloh Minor:

• Instagram
• Website
• Facebook
• Freebie

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

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Whether you're looking to simplify your goals, gain clarity, or just live more intentionally, you're in the right place. This week, we're diving into finding a guiding word or theme for the year.

Why Choose a Guiding Word or Theme?

• Simplifies Goal Setting: Instead of rigid resolutions, a guiding word or theme provides an "overarching intention," acting as a compass rather than a specific goal. 
• Clarity and Direction: A guiding word offers focus and eliminates distractions.
• Gentle Motivation: The focus is on intentions and guidance, not strict requirements. 
• Decision-Making Filter: A word or theme helps evaluate opportunities.
• Embracing Intention: The word should reflect the desired energy and vibe for the year, focusing on intention and conscious choices rather than checklists.

How to Discover Your Word or Theme:

• Reflect on the Past Year: Review highs, lows, challenges, joy, growth, lessons, and unmet goals.
• Visualize the Year Ahead: Consider desired feelings (e.g., empowered, peaceful) and goals in areas like career, relationships, wellness, and personal development.
• Look for Patterns and Clues: Journal, write down words, phrases, or ideas during reflection.
• Recurring Messages: Note any words that consistently appear in conversations, media, or thoughts.
• Narrow It Down: Assess if the word resonates deeply and excites.
• Alignment Test: Determine if it's relevant to multiple life areas, expansive, and motivating.

Activating Your Word or Theme:

• Daily Reminders: Create visual cues like phone wallpapers, sticky notes, or journal entries.
• Intentional Living: Use your word as a filter for new opportunities and commitments.
• Integrate it into daily practices like affirmations, meditation, or journaling.
• Share your word with an accountability partner or community.
• Reflect and Reconnect: Schedule regular check-ins to assess alignment with the word.
• Adjust goals or intentions as needed, based on life's evolution.
• Journal about the word's impact and celebrate successes.

Hear about Marianne's Word/Theme of the Year

• Hear how and why Marianne made the choice she did.
• Hear how this example illustrates how a guiding word or theme can provide a framework for personal growth and conscious decision-making all year.

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

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Today we’re reflecting on some of the most inspiring, thought-provoking, and transformative conversations from 2024.

Menopause: Breaking the Silence - In 2024 we had several important conversations about menopause with guests like Lisa Boate in Understanding Menopause: A Deep Dive and Sarah Stenton in Laughing Through Middle Age Madness. Lisa provided foundational knowledge on menopause, including symptoms and coping strategies, while Sarah used humor to build community and normalize menopause experiences. 

Transformation and Personal Growth - From reshaping mindsets to overcoming limiting beliefs, many guests shared tools for personal transformation:

• Dr. Wendy O'Connor encouraged listeners in Building a Life by Design to take charge of their lives by aligning daily actions with their core values.
• Abbey Heagney inspired us in Silencing Your Inner Mean Girl by emphasizing clarity in our vision for the future and celebrating small wins along the way.
• Lunaria Gaia shared insights in Embrace Your True Self, teaching us to turn perceived invisibility into a superpower and to take note of the way we are talking to ourselves.  
• Yvonne Vincent urged us in Embracing Your Passions to be brave enough to pursue new ventures, regardless of age.

Healthy Lifestyle and Well-Being -Many of our most popular episodes focused on achieving and sustaining a healthy lifestyle:

• Melissa Vogel's Tips for Achieving Your Health Goals highlighted the power of visualizing our future selves.
• Dr. Michelle Tubman in Thrive Beyond Size reminded us to ask, “Will this nourish me or hurt me?” as a guiding question for better choices.
• Dr. Carrie Holland in Habits for Health shared strategies to overcome inaction and embrace progress.
• Jodi Dolo in Building a Sustainable Healthy Lifestyle stressed the importance of progress over perfection and focusing on the future not the past.
• Tara De Leon in Fitness for Every Body reframed fitness in a way that makes it accessible to all and as a means to living fully.
• Esther Advent simplified wellness in The Six Big Rocks of Exercise and Nutrition, focusing on core areas that matter most.

I’m so grateful for another year of sharing stories, insights, and inspiration. If you missed any of these standout episodes, now’s the perfect time to catch up. 

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

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In this empowering episode of Message In the Middle, I’m joined by Courtney McCarthy, CEO and Founder of LOYOBO (Love Your Body), a transformative community for women tired of shrinking themselves to fit societal standards. As an ACE Certified Fitness Instructor and Body Image & Mindful Eating Coach, Courtney’s mission is clear: rewrite the rules around health, fitness, and self-worth by embracing radical body acceptance, joyful movement, and food freedom.

Courtney shares her personal journey, how she’s helping women redefine fitness beyond weight loss, and why taking up space — physically, mentally, and emotionally — is the ultimate act of self-love.

What You’ll Learn in This Episode:
✨ What “Taking Up More Space” Really Means: Why embracing your whole self leads to greater strength, confidence, and fulfillment.

✨ Challenging Body Norms: How to respond to accusations of promoting obesity while advocating for radical self-acceptance.

✨ Navigating Body Changes & Self-Worth: Strategies for managing body image struggles without letting them impact your relationships or self-esteem.

✨ Redefining Fitness: Why movement is about feeling good, not fitting a certain size — and how 5-minute exercise sessions can make a difference.

✨ Body-Loving Nutrition: How honoring your body with food can be a form of radical self-care.

✨ The LOYOBO Virtual Community: Explore how Courtney’s platform supports women through live fitness classes, on-demand videos, group coaching, mindful eating workshops, and more.

Courtney’s Best Advice: Don’t miss the advice that was most impactful to Courtney's journey.

Connect with Courtney McCarthy:
Visit Loyobo’s Website for more resources and community support.
Get the Free Five-Day Training
Follow Courtney on Instagram: https://www.instagram.com/loyobofit/

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

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In this deeply moving episode of Message in the Middle, host Marianne welcomes Andy Grant, a Transformational Energy Coach and the award-winning host of Real Men Feel. Known as the King of Authenticity, Andy shares his raw and inspiring story of navigating depression, surviving multiple suicide attempts, and discovering the tools to help himself and others embrace life’s challenges with resilience and hope. This candid conversation is a testament to the power of vulnerability and the courage it takes to keep going. 

Together, they discuss:

• Andy's cyclical pattern of depression.
• The unique mental health challenges the holiday season can bring.
• How Andy has been able to be transparent, vulnerable, and authentic in sharing his story. 
• Tools like gratitude and mindset techniques for managing mental health.
• How families and friends can support loved ones during difficult times.
• The award-winning success of Real Men Feel and the movement to encourage men to express their emotions.
• Akashic records

Trigger Warning: This episode contains discussions about sensitive topics, including suicidal ideation and childhood trauma. Listener discretion is advised.

Learn more at: TheAndyGrant.com

Connect with Andy on Facebook:

facebook.com/AndyGrantLoveYourLife/

facebook.com/realmenfeelshow

Instagram:

https://www.instagram.com/theandygrant/

https://www.instagram.com/realmenfeelshow/

Apple Podcasts:

https://podcasts.apple.com/us/podcast/real-men-feel/id1107137758

Spotify

https://open.spotify.com/show/78U5M6iDR2QWkPUl6Ch62c

YouTube

https://www.YouTube.com/realmenfeel

Explore working together with a complimentary Clarity Call. You'll get clear on what you want, what's in your way, and what you can do about it. Visit TheAndyGrant.com/talk.

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

Leave Us a Review: If you enjoyed today’s episode, please leave a review and share your favorite takeaway. Your feedback helps us reach more listeners and bring you even more valuable content.

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In this solo episode of Message in the Middle, host Marianne reflects on her Thanksgiving experience and how she has transformed her approach to holiday gatherings. She candidly shares her journey from chasing perfection to embracing imperfection, creating a more peaceful, meaningful, and authentic holiday season.

If you’ve ever felt overwhelmed by holiday expectations or struggled to “do it all,” this episode may resonate with you. Marianne’s insights, personal anecdotes, and practical strategies will encourage you to prioritize what matters, let go of unrealistic standards, and find joy in your messy, but beauty of life.

Key Topics Covered:

1. The Cost of Chasing Perfection
   • The emotional, physical, and mental toll of trying to create a "storybook" holiday.
   • Recognizing how internal pressures often outweigh external expectations.
2. A Journey to Peaceful Holidays
   • How Marianne shifted her perspective over the years through personal growth and reflection.
   • Embracing imperfection and accepting people for who they really are.
3. Strategies for a Perfectly Imperfect Holiday:
   • Prioritize What Matters: Using the 80/20 rule to focus on key elements.
   • Set Realistic Goals: Scaling back traditions and simplifying the holiday process.
   • Delegate and Ask for Help: Letting go of the need to do it all.
   • Practice Self-Compassion: Recognizing and reframing old habits when they surface.
   • Cultivate Gratitude: Shifting focus to the positives through a gratitude practice.
4. Embracing Imperfection in Others
   • Letting go of unrealistic expectations 
   • Accepting people for who they are and finding deeper, more authentic connections.

Gratitude and Reflection Prompts:
Marianne shares some thoughtful journaling prompts to help you reflect on what you’re grateful for and how your perspective on the holidays has evolved. Use these to deepen your gratitude practice and shift your focus to the meaningful moments this season.

Key Takeaways:

• The holidays don’t have to be perfect to be wonderful.
• Letting go of control and unrealistic expectations creates space for joy and connection.
• Gratitude and acceptance can transform your perspective and lead to more fulfilling experiences.

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

Leave Us a Review: If you enjoyed today’s episode, please leave a review and share your favorite takeaway. Your feedback helps us reach more listeners and bring you even more valuable content.

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The holiday season is here, and while it can be a time of joy and togetherness, it often comes with stress, overcommitment, and a sense of overwhelm. In this episode of Message in the Middle, Marianne welcomes back productivity coach Lisa Zawrotny, founder of Positively Productive Systems and host of the Positively Living® Podcast. Together, they share practical tips to help you navigate holiday chaos with ease, ensuring you can enjoy the season without sacrificing your sanity.

Lisa’s expertise in time and stress management, life coaching, and positive psychology shines through as she shares actionable strategies to simplify traditions, prioritize what truly matters, and say goodbye to overwhelm. Whether you’re hosting events, juggling invitations, or reassessing commitments, this conversation offers invaluable insights for finding balance and joy this holiday season.

Organizing and Hosting Holiday Events:

• The power of doing a brain sweep, time boxing, and setting realistic priorities.
• Delegation tips to lighten your load.
• The power of the 80/20 rule
• Simplifying holiday traditions to focus on what truly brings joy.

Attending Holiday Events and Managing Invitations:

• How to choose quality over quantity when RSVPing.
• Ways to prioritize events that align with your values.
• Ways to participate without accepting the invitation.

Key Takeaways for a Stress-Free Holiday Season:

• Learn to focus on what truly matters to you and your loved ones.
• Practical strategies to reduce holiday stress while maintaining meaningful connections.
• Permission to simplify, say no, and create space for joy.
• Related Episodes:  
  • Habits for Health:  Dr. Carrie Holland's Guide to Women's Wellness
  • Decluttering Your Life and Your Mind with Lisa Zawrotny

Links for Lisa:

• Lisa Zawrotny’s Website: Positively Productive Systems
• Positively Living® Podcast
• https://facebook.com/positivelyproductive
• https://Instagram.com/positively_lisa
• https://linkedin.com/in/positivelyproductive

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

Leave Us a Review: If you enjoyed today’s episode, please leave a review and share your favorite takeaway. Your feedback helps us reach more listeners and bring you even more valuable content.

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In this episode, Marianne sits down with Dr. Carrie Holland, a board-certified family physician, personal trainer, and health & life coach. Dr. Holland is the CEO of her life coaching practice, and the host of the Strong is a Mindset podcast. With a passion for helping high-achieving, busy women, Dr. Holland focuses on building strong habits in Eating, Moving, and Thinking. Her unique approach combines habit psychology, mindset tools, and deep expertise in nutrition and exercise.

Topics Discussed:

• A Transformational Journey: Dr. Holland shares her personal story of moving from a successful medical career to a life coaching practice. Discover the challenges she encountered and insights she gained along the way.
• The Impact of Overachieving: Based on her dual experience as a physician and coach, Dr. Holland discusses the wellness struggles faced by busy-  women who balance demanding careers with family responsibilities. Learn how women can better support their mental and physical health.
• The Role of Mindset in True Wellness: Dr. Holland emphasizes that physical health alone doesn’t define wellness. She explains why mental well-being and mindset management are essential.
• Letting Go of Limiting Beliefs: Dr. Holland provides actionable advice for overcoming limiting beliefs and shares practical tools like using curiosity to discover new truths and build healthier perspectives.
• The Power of Strength Training for Women: Discover why strength training is so beneficial for women’s health and some practical tips for getting started.
• Finding Motivation: Dr. Holland shares simple strategies to help reignite your commitment to health and wellness.
• Dr. Holland’s Best Health Advice: Dr. Holland shares her most important piece of wellness advice.

Key Takeaways:

• Women’s dual roles can have a major impact on health, and prioritizing wellness is essential.
• True wellness is rooted in mindset management, not just physical fitness.
• Strength training is a powerful tool for physical and mental health, especially for women.
• Small mindset shifts can help overcome limiting beliefs and old stories that may hold you back.

Connect with Dr. Carrie Holland: 
https://www.linkedin.com/in/carrie-holland-md-cpt-9714304a/
https://www.facebook.com/carriehollandmd/
https://www.instagram.com/carriehollandmd/
https://www.youtube.com/channel/UC_yVoaEhz_TqBpPG5COXtNg

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

Leave Us a Review: If you enjoyed today’s episode, please leave a review and share your favorite takeaway. Your feedback helps us reach more listeners and bring you even more valuable content.

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In this episode, Marianne sits down with Dr. Sarah Ballantyne, PhD—founder of Nutrivore.com and NY Times best-selling author of Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat. With Nutrivore, Dr. Sarah has created a positive and inclusive approach to dietary guidance based in science, using nutrient density and sufficiency as its basic principles.

Dr. Sarah shares her approach to eating called "Nutrivore," which empowers us to enjoy our favorite foods while making small, nutrient-rich additions. Tune in as Marianne and Dr. Sarah explore why most people struggle to meet essential nutrient needs and how small dietary tweaks can lead to big health improvements and long-lasting wellness. They also delve into Dr. Sarah’s personal evolution in dietary philosophy, the importance of staying open to new information, and the role nutrition plays in combating diet-preventable diseases affecting millions today.

In this episode, you’ll learn:

• What “Nutrivore” Means: Dr. Sarah explains her nutrient-focused approach to eating, which emphasizes nourishment without judgment.
• How to Eat What You Love, Nutrient-Rich: Discover how adding small nutrient-dense foods into your diet can boost your health without sacrificing enjoyment. Why it’s not about taking foods away; it’s about what we can add to make our diet nutrient-sufficient.
• The Impact of Small Changes: Why even a single daily serving of vegetables can have a measurable effect on your well-being.
• Diet and Disease Prevention: Dr. Sarah's insights on the staggering rates of diet-preventable diseases and how nutrient density could be a key part of the solution.
• Growth and Evolution in Nutrition: Dr. Sarah shares her journey of changing perspectives and embracing a positive, science-backed approach to dietary choices.

Connect with Dr. Sarah Ballantyne:

• Website: Nutrivore.com
• Book: Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat
• Social Media: Instagram, FaceBook, YouTube, TikTok

Connect with Marianne:

• Website:  Message In The Middle with Marianne
• Message In the Middle Facebook Group:  https://www.facebook.com/groups/422430469323847/
• YouTube:  https://www.youtube.com/@MessageInTheMiddle/playlists
• LinkedIn: https://www.linkedin.com/in/marianne-demello-smith-678b9966
• Email:  Contact | Message In The Middle with Marianne

Subscribe to Message In the Middle:

• Apple Podcasts
• Spotify
• YouTube

Leave Us a Review: If you enjoyed today’s episode, please leave a review and share your favorite takeaway. Your feedback helps us reach more listeners and bring you even more valuable content.

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