Midlife Vitality

If the holidays leave you bloated, anxious and already planning to "be good" on Monday, this episode is for you.

I dive into why the season hits harder in midlife, and give you practical, no-guilt tools for weight gain, holiday anxiety, cravings and bloating, with no forbidden foods.

Part 1: Why the holidays hit differently in midlife

Part 2: Let's talk about holiday weight gain

Part 3: Anxiety and the holiday nervous system

Part 4: Cravings, decoded

Part 5: Beating the bloat & puffiness

Part 6: My top tips to feel good this holiday season

If you're lying awake at 3 a.m., listen next to Season 6, Episode 4: Why Women Can't Sleep in Midlife.

Book a discovery call to see if a nutrition consultation is right for you. Feel better in as little as 2 weeks!

Book your Discovery Call.

In your initial nutrition consultation, I take a deep dive into your medical history, all current health concerns and goals, review blood work, and together make a personalized, sustainable plan of nutrition goals, supplements and lifestyle to help you get your glow back!

Educational information, not medical advice. If you take medication, have a health condition, or have a history of disordered eating, check with your clinician before changing how you eat. See a doctor for persistent or severe bloating, unexplained weight changes or blood in your stool.

#nutritiontips #midlifenutrition #perimenopause #menopause #midlifewomen #womenshealth #weightlossjourney #anxiety #bloating #mentalhealth #ibs #foodsensitivities

Everyone around you is sniffling, and the "immune booster" aisle is calling. In this episode, functional nutritionist Holly Bradich explains why there's no quick fix for immunity, and what actually helps instead.

You'll learn:

• How your immune system really works, and why nutrition is the foundation
• How chronic stress lowers immune function
• The foods rich in immune-supporting nutrients, including vitamins A, C, D, E, and K, zinc, and selenium
• Why feeding your gut with fibre supports immunity
• Why sleep is critical for immune health, and why so many midlife women struggle with it
• Why echinacea or high-dose vitamin C won't prevent you from getting sick if sleep, stress management, and nutrition aren't in place

Related episode: Struggling with 3am wake-ups, anxiety, and blood sugar crashes?

Listen to Why Women Can't Sleep in Midlife

Ready for your personalized immune support plan?

Book your nutrition consultation with Holly today.

Grab my free guide: Midlife Metabolism Boosting Roadmap 📩

Spaces are limited this fall.#immunity #coldandflu #nutrition #guthealth #perimenopause #menopause #insomnia #ibs #probiotics

Scared to eat before you go out in case you sh*t your pants?

If you’ve suddenly started reacting to healthy foods like eggs, dairy, garlic, broccoli, or onions with bloating, gas, brain fog, diarrhea, or constipation — you are not crazy, and it's not just aging.

In this episode, we’re unpacking why so many women in perimenopause and midlife develop food sensitivities seemingly overnight, and why simply cutting out more and more foods is not the answer.

We dive into the powerful connection between hormonal changes, stress, sleep, gut motility, and microbiome imbalance — and how they can create the perfect environment for issues like SIBO (small intestinal bacterial overgrowth) and large intestine dysbiosis to develop.

You’ll learn:

• How estrogen and progesterone changes impact digestion and the gut microbiome

• Why chronic constipation can trigger food reactions and bloating

• The different types of SIBO (hydrogen, methane, and hydrogen sulfide) and how each one feels different

• Why you may feel like you’re reacting to “everything” you eat

• The truth about low FODMAP diets — and why they’re not meant to be forever

• The difference between SIBO and large intestine dysbiosis

• Why aggressive gut “kill protocols” often backfire

• A gentler, more sustainable approach to healing your gut without surviving on rice and chicken.

If you’re tired of fearing food, constantly bloated, or feeling dismissed when your symptoms don’t make sense, this episode will help you understand what may really be happening in your gut — and what steps you can take to start healing.

Book your IBS discovery call today here.

Follow me mindful_vitality

#perimenopause #menopause #bloating #sibo #foodsensitivities #heartburn #brainfog #womenshealth #hormonehealth #hrt #ibs #gerd #fatigue #nutrientdeficiencies #hairloss #glutenfree #lowfodmap

Struggling to fall asleep… or waking up at 3 AM with your mind racing?

If you’re in your late 30s, 40s, or 50s and suddenly your sleep has completely changed, you’re not imagining it, and you're not alone.

Hormonal shifts in perimenopause and menopause can dramatically impact sleep—and that poor sleep can trigger cravings, stubborn weight gain, brain fog, and energy crashes.

In this episode of Midlife Vitality, functional nutritionist Holly Bradich BSc., breaks down the science behind why sleep becomes so challenging in midlife and how it affects your metabolism, hormones, and food cravings.

You’ll learn how fluctuating estrogen and progesterone, rising cortisol, and blood sugar imbalances can keep you stuck in a cycle of insomnia, fatigue, and feeling out of control around food—even when you’re trying to eat well and exercise.

Holly also shares simple, practical strategies to help you sleep deeper, stabilize your blood sugar, reduce cravings, and support your metabolism naturally—without crash dieting or relying on willpower.

If you’re tired of feeling exhausted, frustrated with stubborn belly weight, and wondering why your body suddenly feels so different, this episode will help you understand what’s really happening and how to start feeling like yourself again.

In this episode, you’ll learn:

• Why sleep problems are so common in perimenopause and menopause
• The connection between poor sleep, cortisol, and late-night cravings

• How blood sugar crashes can wake you up at 2–4 AM

• Why lack of sleep slows metabolism and promotes belly fat

• Simple nutrition and lifestyle strategies to support better sleep and balanced hormone

• Should you try HRT to improve your sleep?

• The secret link between sleep, gut health and metabolism

When your sleep improves, something amazing happens—your metabolism stabilizes, cravings calm down, and it becomes much easier to feel energized, confident, and in control of your body again.

Blogs mentioned in this podcast:

⁠GLP-1 Digestive Side Effects Explained: Bloating, Constipation, IBS & What Actually Helps⁠

Follow me on Instagram ⁠@mindful_vitality⁠

Book your complimentary ⁠Discovery Call ⁠with me today for a personalized metabolism boosting plan.

#midlifewomen #sleep #stressbelly #menopause #weightloss #diets #insulinresistance #weightlossjourney #glp1 #guthealth #nutrition #perimenopause #weightloss #metabolism #sleepissues #insomnia #brainfog #menopausebelly #bloodsugar #prediabetes #gutmicrobiome #probiotics #hrt #hormonetherapy

Are you a midlife woman who has checked all the boxes—career, family, caregiving, responsibilities—yet now your body feels like it’s betraying you?

Constipation, bloating, brain fog, restless 3 a.m. wakeups, constant infections… no amount of water, fiber, or probiotics or laxatives seems to help.

In this episode of the Midlife Vitality podcast, we dive into the hidden connection between stress, burnout, and your digestion—and why your gut struggles when your nervous system is stuck in survival mode. You’ll learn:

• How stress hormones slow down digestion, trigger bloating, and weaken your gut microbiome

• Why midlife sleep struggles are so common (and why that nightly glass of wine may actually be sabotaging your rest and your mood)

• Simple, realistic shifts that support better digestion—without diets, detoxes, or perfectionism

• The role of boundaries, asking for help, and making space for yourself in restoring gut health and energy

• How the 4R Functional Medicine Protocol can help reset your microbiome so you can tolerate more foods, reduce bloating, and finally feel like yourself again

Healing your gut in midlife isn’t about willpower or doing more —it’s about releasing what’s weighing you down and giving your body the rest, nourishment, and care it needs.

Grab your free guide:

Midlife Metabolism Boosting Roadmap 📩

⁠Book your complimentary Discovery Call with Holly⁠

Follow me on Instagram⁠ @mindful_vitality⁠

#guthealth #ibs #constipation #guthealingjourney #constipationrelief #midlifewomen #menopause #perimenopause #bloating #microbiome #probiotics #functionalnutrition #digestivewellness #holisticnutrition #womenshealth #heartburn #leakygut #foodsensitivities #sibo

Struggling with constipation, bloating, or that sluggish, heavy feeling that just won't go away?

You're not alone—and you're definitely not broken. In this episode of the Midlife Vitality podcast, holistic nutritionist Holly Bradich dives deep into the root causes of constipation in midlife women, revealing how hormonal shifts, stress, and changes in the gut microbiome can throw digestion completely out of balance.

This is Part 1 of 3 in the Constipation Causes series, so stay tuned!

Forget the endless cycle of laxatives, restrictive diets, and expensive supplements. This episode is all about natural constipation relief by supporting and rebalancing your gut bacteria. You'll learn:

✅ Why perimenopause and menopause impact digestion and bowel regularity
✅ The role of methanogen overgrowth, dysbiosis, and microbial diversity in constipation
✅ How to promote gut motility naturally—without triggering more bloat
✅ Specific probiotic and prebiotic strategies to get you going again
✅ Simple, sustainable nutrition and lifestyle tips for daily bowel movements (no juice cleanses or carb-cutting required!)

Whether you're dealing with IBS-C, sluggish digestion, or just want to feel lighter, clearer, and more confident, this episode is packed with evidence-based, holistic strategies to help you reclaim your gut health—naturally.

⁠Grab your free guide: ⁠

⁠Midlife Metabolism Boosting Roadmap 📩⁠

Book your complimentary Discovery Call with Holly

Follow me on Instagram @mindful_vitality

#guthealth #ibs #constipation #guthealingjourney #constipationrelief #midlifewomen #menopause #perimenopause #bloating #microbiome #probiotics #functionalnutrition #digestivewellness #holisticnutrition #womenshealth #heartburn #leakygut #foodsensitivities #sibo

Are you eating clean, taking all the right supplements, maybe even doing gut cleanses… yet still reacting to everything you eat and feeling heavy, bloated, tired, anxious, and sick of feeling like crap?!

In this episode, Holly Bradich, functional nutritionist and creator of the Fix Your Gut App, reveals the truth most gut-healing protocols miss: you can’t heal your gut if you're burnt out & your nervous system is stuck in survival mode!

You’ll learn:

• Why diets and probiotics aren’t enough to fix your gut
• How stress, anxiety, and burnout disrupt digestion
• What the gut-brain axis actually is — and how to support it
• The mind-body tools that finally moved the needle in Holly’s healing journey

If nothing’s worked for you yet — you’re not broken. You just haven’t been given the full picture. This episode is your next step.

⁠Grab your free guide: ⁠

⁠Midlife Metabolism Boosting Roadmap 📩⁠

@mindful_vitality

#guthealth #ibs #gutbrainconnection #nutritiontips #bloating #midlifewomen #perimenopause #womenshealth #heartburn #gerd #reflux #foodsensitivities #burnout #anxiety #overwhelm #insomnia #healingjourney #mindbodyconnection #probiotics #lowfodmap

Tried everything and you're STILL bloated? You may be missing this critical aspect of gut healing - mindfulness and the mind-body connection aka nervous system regulation.

In this episode, I interview Abbey Morris - an Ayurvedic Yoga Specialist, Meditation Teacher, Mindfulness Educator and Certified Sound Healer.

Her passion for helping others heal through holistic modalities derives from her own healing journey from a dangerous eating disorder, severe anxiety and debilitating digestive issues after undergoing surgery on her colon.

Abbey sees yoga as a homecoming to the truest most authentic version of herself.

She is the proud owner of a boutique style yoga studio where she offers a variety of public classes and unique holistic events, works 1:1 with folks on their own healing journey and is an experienced retreat leader both locally and internationally. It is Abbey's mission to translate the ancient wisdom of yoga and ayurveda in a modern way to guide others home to their true nature and experience swastha, optimal health.

Abbey will be joining us inside the Fix Your Gut App as one of your coaches including yoga for digestion, visualizations and affirmations for optimal gut health.

⁠Grab your free guide: ⁠

⁠Midlife Metabolism Boosting Roadmap 📩⁠

Learn more about Abbey's offerings here:

https://www.yogabyabbey.com/

Follow Abbey on Instagram ⁠@abbey.yogini⁠

#guthealing #yoga #mindfulness #ibs #digestivehealth #probiotics #heartburn #gerd #sibo #adrenalfatigue #burnout #anxiety #mindbodyhealing #gutbrainconnection #ayurveda #nutrition #constipation #diarrhea #midlifewomen #womenshealth #bloating #foodsensitivities #brainfog

Critical mindset strategies for your gut healing journey. Recorded live as part of the Bloat Free Me Challenge in 2022.

Gut healing that doesn't suck!

Enjoy the foods you love, feel lighter, bloat-free and confident with ⁠The Fix Your Gut App⁠ 📲

⁠Book your complimentary Discovery Call with Holly⁠

Follow me on Instagram⁠ @mindful_vitality

#guthealth #bloating #ibs #microbiome #gerd #celiac #mindset #healingjourney #dysbiosis #sibo #lowfodmap #glutenfree #gutbacteria #probiotics #leakygut #digestivehealth #gutbrainconnection #mindset #nutrition #guthealingmindset

When it comes to weight loss, especially in midlife, diets and exercise simply don't cut it.

In this episode, my special guest Dr. Jessie Hehmeyer, MS, DC, LDN, CNS joins me to share how the gut microbiome (bacteria and other microbes) impacts your metabolism and how you can skyrocket your metabolism for healthy weight loss by balancing the microbiome.

Tune in to discover:

- how the gut impacts weight via inflammation and hormones

- the critical role that blood sugar plays in metabolism

- how to balance the gut microbiome naturally, without antibiotics

- Dr. H's take on GLP-1 drugs like Ozempic

- Her top diet and supplement recommendations to boost metabolism

and so much more!

To learn more about Dr. Hehmeyer's practice, head to https://www.wellempowered.com/ or find her on Instagram.

#guthealth #microbiome #gutbrainconnection #metabolism #midlifeweightloss #womenshealth #weightlossjourney #gutbacteria #probiotics #glp1 #cravings #pcos #digestivehealth #nutritionist #keto #glutenfree #adrenalfatigue #burnout #thyroidhealth #hashimotos