Navigating Nourishment Podcast

Do you wish you had a Menopause Adventure Guide!?

In this episode of Navigating Nourishment, we're busting a few menopause myths wide open. We share a new approach that might be worth investigating.

Three reasons you'll want to listen:

1. Discover why menopause is NOT just about hot flashes - there's so much more happening that no one talks about

2. Learn how to work WITH your changing body instead of fighting against it, saving you years of frustration

3. An invitation to gain practical, actionable insights from women who have already navigated this journey and come out stronger on the other side

Whether you're just starting perimenopause or deep in the midst of hormonal changes, this episode will give you hope, humor, and helpful strategies to reclaim your health and energy. Get ready to see menopause in a completely new light.

Links we promise in this episode:

Debbie's Menopause Adventure Guide book

interview with an expert

what menopause is

Want to join the menopause group?

Want to meet One-to-One?

On today's Navigating Nourishment Podcast, we talk with licensed clinical social worker and founder of Mindful Therapy of Monmouth County in Matawan, NJ, Nicole Wegweiser about our relationship with our body and food - as it relates to anxiety, relationship struggles, life transitions and - for some of our listeners - trauma.

Nicole Wegweiser, LCSW, discusses her trauma-informed therapy approach, emphasizing the impact of both major and minor traumas (big Ts and little Ts) on individuals' lives. She explains how early experiences shape self-perception and behavior, particularly around food and body image. Nicole highlights the importance of reconnecting with one's body and intuition, using techniques like hypnosis, EMDR, and ketamine-assisted psychotherapy. She shares her personal journey of trauma and recovery, which inspired her to become a therapist. Nicole stresses the need for self-compassion, acceptance, and the integration of body and mind in therapy.

We really loved this conversation with Nicole and hope that anyone with trauma reaches out for her support. Your well-being and health may depend on it and you are so worth taking care of.

Navigating Nourishment Interview with Nicole Wegweiser

Alignment of Approaches in Therapy and Health Coaching

Nicole explains the complexity of therapy sessions, emphasizing the need to understand each client's unique history and problems.

We discuss that clients often seek simple solutions for complex issues like weight and energy.

Nicole introduces the concept of "big Ts" and "little Ts" in trauma, explaining how even minor traumas can have significant impacts.

Impact of Trauma on Body and Food Relationships

Nicole unpacks the term "trauma" and its impact on people's relationship with their body and food. She explains the difference between "big Ts" (major traumas) and "little Ts" (repetitive, minor traumas) and their cumulative effects.

We share examples of how trauma can manifest in eating habits and self-perception.

Nicole discusses the importance of healing negative cognitions and developing a healthy relationship with food.

Challenges of Disordered Eating and Societal Influences

We discuss the influence of marketing and societal norms on disordered eating behaviors, and Nicole explains how societal messages about food and body image can lead to unhealthy habits and self-sabotage.

We explore the concept of the "rebel" within us and how it can manifest in eating behaviors.

Nicole emphasizes the need for self-compassion and re-parenting to overcome these behaviors.

Connecting with Intuition and Body Awareness

We discuss the importance of reconnecting with our bodies and tapping into intuition and body awareness.

Nicole explains how trauma can lead to dissociation and how therapy can help re-establish this connection.

Nicole provides practical tips for listeners to start reconnecting with their bodies and developing self-compassion.

Specialties and Modalities in Therapy

Nicole outlines her various specialties, including working with: Depression, Anxiety, Trauma, Eating Disorders, Relationship Issues, Life Transitions, Stress, Grief, Addictive Behaviors, Body Image, Sexual Abuse, Intimacy, Pre-Marital Counseling, and Ketamine assisted therapy.

Nicole explains the science behind ketamine and its role in reconfiguring neural pathways and facilitating change under the guidance of a trained therapist.

Personal Story and Journey to Therapy

Nicole shares her personal story of trauma, including a sexual assault and subsequent mental health challenges.

She explains how her experiences led her to become a therapist and specialize in trauma-informed care.

Nicole emphasizes the importance of self-compassion and understanding one's own story in the therapeutic process.

The Role of Therapy in Preventing and Healing Trauma

Nicole highlights the role of therapy in addressing underlying issues and preventing physical health problems.

We share experiences with clients who seek help after significant life changes or traumas.

There is a big need for a team approach to wellness, including therapists, health coaches, and other professionals.

Challenges and Rewards of Coaching and Therapy

We tackle the role (or lack of a role) of insurance companies in the health journey and how both of our practices are not covered by insurance.

We discuss the message of 'worthiness' to spend money on our physical, emotional and mental health and well-being outside of insurance coverage.

Final Thoughts and Contact Information

There is deep value in self-compassion and the power of coaching and therapy in healing and growth - especially when it comes to our relationship with body and food. Debbie, Wendy and Nicole all hope you take a look at the possibility of seeking support wherever you are in your journey.

Please connect with Nicole Wegweiser, LCSW, MSW at her office:

Mindful Therapy of Monmouth County in Matawan, NJ.

Certified Imago Relationship TherapistASCH Certified Hypnotherapist Supervised Practitioner of Psychodrama EMDR TherapistKetamine Assisted TherapistMindful Therapy of Monmouth County LLCwww.nicolewegweiser.com

To connect with Debbie and Wendy, schedule a Free Wellness Consult here.

What habits are tripping you up? What habits do you want to start?

Let's start with One Habit Stronger.

Welcome to Navigating Nourishment, where health coaches Wendy and Debbie break down their Five Foundations of Health into simple, achievable steps. In today's episode, we're diving deep into how small, consistent actions can transform your well-being.

Whether you're feeling overwhelmed by health advice or looking for practical ways to improve your lifestyle, we'll show you that meaningful change doesn't have to be complicated.

Join us as we share our personal commitments to nutrition, sleep, movement, mindset, and connection - proving that one small habit can be the start of something powerful.

Wendy references CoolSonics app to reduce her hot-flashes. We highly recommend!!!

If you want to learn about it more, we interviewed the founder: Energy Medicine via Audio Files with Geoff DePaula Part I

Welcome to Navigating Nourishment Podcast, where we explore holistic approaches to health and well-being.

Today, we're thrilled to introduce Dr. Roberta Garceau, a practicing dentist, certified Yoga and Ayurveda instructor, and author of Bliss, Not Burnout: Hope for Healthcare Providers.

Roberta brings a unique perspective on wellness that bridges Western medicine and traditional healing practices. Her journey from dental practice to holistic health is not just inspiring, but transformative. She embodies the idea that true health is about more than just treating symptoms—it's about understanding and nurturing ourselves from the inside out. Join us as we dive deep into elemental wellness, self-care, and the power of tuning into our inner wisdom with the remarkable Roberta Garceau. We really loved our time together.

More about Roberta

Dr. Roberta Garceau is a practicing dentist, certified yoga and Ayurveda instructor, professional speaker, Diplomate of the American Board of Dental Sleep Medicine, and Amazon best-selling author of Bliss, Not Burnout: Hope for Health Care Providers. She blends these passions into Elemental-Wellness, her unique brand of integrative medicine, to help others improve their health, function, self-esteem, and overall well-being. Fostering self-awareness, Roberta is passionate about helping others to empower themselves and live with greater wellness. She and her husband, Jerry, reside in Connecticut and enjoy spending time outdoors with their adult children, Jacenda and Liam, as well as their dogs.

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In this heart-centered episode of Navigating Nourishment, hosts Wendy and Debbie open up about the passion projects that fuel their own self-nourishment—and how they hope to inspire others to do the same.

Wendy shares her soulful new path as a meditation teacher on Insight Timer, where she’s already published 12 beautiful guided meditations and is committed to sharing one each week throughout the year. Her series, Grounded With Wendy, is designed to bring moments of peace and clarity to anyone seeking calm in the chaos. These meditations are free.

Debbie introduces her empowering book, How to Be Healthy: 30 Tiny Tweaks That Transform Your Wellness in Minutes a Day—a 90-page guide filled with simple, doable steps for feeling better without the overwhelm. She also gives a sneak peek of her next project, The Menopause Adventure Guide, a practical, uplifting resource for navigating menopause with grace and confidence (no medical jargon—just real-life support).

Throughout the episode, they reflect on how powerful it is to share from the heart—and how much they appreciate your reviews and feedback to help their work reach those who need it most.

Listen to Grounded With Wendy meditations here.

Grab Debbie’s book How to Be Healthy here.

Thank you for listing, rating and reviewing Wendy's meditations on Insight Timer. And thank you for purchasing and reviewing Debbie's book.

NOTE: If you don't believe you are "good at meditating," we invite you to read this post.

Meet "The Bike Lady" – Kerri Martin of Second Life Bikes

In our latest Navigating Nourishment podcast episode, we sat down with Kerri Martin, the spirited founder of @secondlifebikes in Asbury Park, NJ – but around town, she’s fondly known as The Bike Lady.

Kerri didn’t set out to run a bike shop. What started as a simple volunteer project—teaching kids how to fix up old bikes—sparked something much bigger. She discovered that bicycles were more than just a mode of transportation—they were a vehicle for confidence, mentorship, independence, and connection.

Now, 15 years later, Second Life Bikes is so much more than a bike shop. It’s a hub of community, a safe space for young people to learn real skills, and a place where everyone—from kids earning their first ride to commuters fixing their wheels—feels welcome.

Kerri’s story is a beautiful reminder of how following your heart and building community can change lives—including your own.

Tune in to hear how she built this grassroots movement on two wheels, one bike at a time.

Special note:

Second Life Bikes is hosting a Night of Art, Music and Community April 4th - see more details here.

Do you ever read an article or two and feel frozen and confused about the different advice on health?

In this Navigating Nourishment podcast, Wendy and Debbie discuss the confusion and contradictions in health and wellness information, using two articles as examples. The first, from a USA Today syndicate, briefly mentioned the challenges of a vegan diet without providing adequate detail. The second, on menopause, misleadingly stated that hormone replacement therapy (HRT) is dangerous, ignoring its benefits for women within 10 years of menopause. They emphasize the importance of individualized health advice, exploring different options, and consulting multiple healthcare providers. Wendy and Debbie encourage listeners to stay curious, seek expert opinions, and take small, consistent steps in their health journey.

Some of the key take-aways when you are feeling frozen and confused.

We cannot emphasize enough the importance of individualized health advice and the role of healthcare providers in guiding women through menopause.

Ask multiple healthcare providers about HRT to get a well-rounded understanding.

Talking about health concerns can help alleviate confusion and anxiety.

Remember the importance of intuition and personal research in making health decisions.

Related links that address frozen and confused topics like HRT and Vegan Eating:

Podcast about HRT

Menopause

Menopause explained

Veganism Discussed

Struggling to start or keep your habits? We share 3 ideas to feel great about keeping or starting habits.

This is one of our most listened to episodes from 2022 when we called our podcast Nourish Noshes.

In this episode, Debbie and Wendy break down three essential (but not always simple) steps to make lasting changes in your life. They discuss the power of uncovering your deep “why,” the impact of accountability from a supportive group or partner, and the magic of starting small to build sustainable habits. Through relatable stories and practical tips, they show how small, consistent actions can lead to big transformations over time. If you’ve ever felt stuck trying to make a change, this episode will give you the motivation and tools to finally shift your habits into gear.

The three key ideas shared in this episode are:

Know Your Why – Dig deep to uncover the real reason behind your desired habit change. Keep asking “why” until you reach the core motivation that will keep you committed.

Find Accountability – Having a supportive person or group increases your chances of success. Whether it’s a coach, a friend, or a community, accountability helps keep you honest and motivated.

Start Small – Avoid overwhelming yourself by taking on too much at once. Instead, begin with tiny, manageable steps that build confidence and create lasting change over time.

Want to explore a coaching one-to-one or in a group? Connect with us via a 30-minute free discovery call.

If the idea of small steps resonated, here is a blog post you might like to read.

Rituals can help us create a more intentional life.

Intentional and meaningful rituals can reduce stress, improve well-being, and foster a greater sense of purpose. In this Navigating Nourishment podcast, we share examples of how clients have transformed mundane tasks into intentional practices, and encourage listeners to reflect on their own habits and consider ways to make them more meaningful. The key takeaway is that small, intentional changes to daily routines can have a significant positive impact on one's overall mindset and quality of life.

In this Navigating Nourishment podcast, we reference this Harvard University study by Dr. Ellen J. Langer. You can hear more about it in this NPR report.

What rituals can you create for a more intentional life?

You might also like this blog about Understanding Habits. 

If you are looking to start a meditation ritual, Wendy has become a meditation teacher on the app Insight Timer. You can listen to Grounded with Wendy here.

In this Navigating Nourishment Podcast, Debbie and Wendy titled: Fix the Niggling Things and Be Happier, they discuss how little things in our lives can be fixed pretty easily and that when we do it can help us be happier in the moment. They also share a few ideas that they are working on themselves.

When we ignore things that have a low energy vibration and cause irritation, it can accumulate a negative impact and overwhelm us.  We aren't here to trivialize big things. We're talking about the lose button, the bill that needs to get paid, the stack of laundry that needs to be put away or the drawer that needs decluttering.

The important message: Fix the small things so you can put more energy into the big things.

If you want to read the transcription of this podcast, go here.

Topics we highlight:

Be happier in the Moment

Retitle TO DO List with The Niggling List - how refreshing!An exercise to try

We talk about a book by Mel Robbins called  The Five Second Rule. You can check out her book and get more inspiration on how it can really be impactful for making decisions. Just make a decision, 5-4-3-2-1.

You might also like this quick blog we wrote about doing things half-ass titled Shortstop.