NOURISH: Women Over 30

This is one of my most highly requested podcast episodes — allll about gut health and the gut-brain connection! 

I've been geeking out on the mind-body connection for a while now, and the research coming out about how your gut health impacts your mental health is fascinating to me. 

In this episode, we do a deep dive into:

• the science behind the gut-brain connection
• how the health of your gut can significantly influence your mental (and physical) health
• how the gut microbiome can impact mood and influence anxiety, depression, and cognitive function
• modifications you can make with your nutrition and lifestyle to help improve your gut health and positively impact your mood

As always, if you suspect you're having physical or emotional symptoms, please talk to a member of your health care team.

Want to feel good in your body in 2025? >> BOOK A FREE 30-MIN FOOD FREEDOM STRATEGY SESSION WITH ME

RESOURCES MENTIONED IN THIS EPISODE:

• My DIY wellness shots
• Fermented gut shots to add to wellness shots/smoothies
• My fave sparkling coconut water drinks 
• Forever Strong by Gabrielle Lyon
• Good Energy by Casey Means
• My book :) Healthy & Happy: Find Food Freedom and Create the Body You Love
• Episode 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do It
• Episode 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of Eating
• Episode 127: Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy

In this episode, we dive into the concept of food freedom — what it really means, and how to separate fact from fiction when it comes to diet culture and restrictive eating habits. We bust common myths and misconceptions surrounding food freedom, helping you understand that it’s not about “eating whatever, whenever” without thought, but rather developing a balanced, healthy relationship with food.

What Food Freedom Is: Food freedom is about rejecting the idea of "good" vs. "bad" foods and letting go of guilt or shame associated with eating. It’s an empowered approach to nourishing your body with the foods that feel good for you, physically and emotionally. This philosophy encourages flexibility, mindfulness, and listening to your body’s cues, rather than adhering to rigid rules or restrictions. It’s about making peace with food, cultivating body respect, and creating sustainable habits that support your overall well-being, rather than quick fixes or extreme diets.

What Food Freedom Is Not: Food freedom doesn’t mean ignoring your body’s needs or indulging in every craving without awareness. It’s not about eating to the point of discomfort or disregarding your health in the name of "freedom." It also isn’t a free pass to indulge mindlessly—true food freedom comes with balance, intention, and a deeper understanding of your body’s needs. It’s not a shortcut to weight loss or instant results, but rather a long-term, compassionate approach to self-care.

In this episode, we break down these myths and explore how you can begin your own journey to food freedom with practical, realistic strategies that help you feel empowered and at peace with every meal. 

Whether you’re trying to escape the pressures of diet culture or just want to learn how to enjoy food without the stress, this conversation will help guide you toward a healthier, more balanced mindset.

Tune in for the truth behind food freedom—and find out how to unlock your own version of it!

Want to feel good in your body in 2025? >> BOOK A FREE 30-MIN FOOD FREEDOM STRATEGY SESSION WITH ME

RESOURCES MENTIONED IN THIS EPISODE:

• Episode 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do It
• Episode 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of Eating
• Episode 127: Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy
• Episode 118 (topic — how to eat based on how you want to feel): DO THIS Instead of Eating to Change the Way You Look

Check out my book: Healthy & Happy: Find Food Freedom and Create the Body You Love

SIGN UP FOR MY FREE 5-DAY RESET CHALLENGE STARTING MONDAY, JANUARY 6: juliebooher.com/free-reset

If I can save ONE woman the time, energy, money and heartache that comes from trying another diet and failing, I will be so, so happy.

There's a REASON diets fail — and the good news: IT'S NOT YOUR FAULT. Diets are inherently unsustainable and aren't designed to be successful long term.

Before you embark on another diet, meal plan, cleanse, detox, etc. in 2025 — PLEASE LISTEN TO THIS EPISODE!

There is a better way, and we talk about what that looks like in this episode. <3

Sending ALL my love and I genuinely hope this is your healthiest, happiest year yet!

xo

Julie

If you know me, you know I may be one of the most ANTI “quick-fix” people in the health and wellness space.

I don’t believe in fad diets, dangerous detox programs, juice cleanses or the like.

However, I DO believe that sometimes we need a radical shift in the way we’re operating in our lives — especially when it comes to the way we’re treating our body.

Enter: NOURISH: THE RESET

This 14-day reset program is designed to kick your healthy habits into high gear, so that you can start feeling your best again ASAP.

In this episode, we chat all about:

• who would benefit from doing a 14-day reset
• who should NOT do a reset
• what a safe reset IS and what it is NOT (how this is different from sketchy detoxes/'cleanses' that are promoted by marketers)
• what's included in a body & mind reset
• how to SAFELY and effectively do a mind & body reset

If you want more details about my program Nourish: The Reset, join or get more info here — I'm doing it alongside you starting on December 2, 2024!

It's SO easy to get caught up in the mindset of "this sucks, everything sucks" when you're ill or injured. It can feel like life is put on hold — like you can't do anything until you're recovered.

In this episode, we discuss my own personal lessons from being sick with pneumonia:

• The most empowering question to ask yourself when you're sick/injured
• How to use your illness/injury to assess what's working in your life/what's not
• Accepting WHAT IS vs. fighting circumstances you can't change
• How to focus on what you CAN do while sick/injured
• The 'resistance' and 'upper limit' theories and how these try to sabotage us to keep us in our comfort zones
• Practical tips & mindset shifts for healing
• And more!

This is part of my HEALING, REST & RECOVERY series — you can also listen to Episode 141: Not Feeling Good Mentally or Physically? How to Focus On What You CAN Do

—
Helpful links:

NOURISH: The Reset (My 14-Day Reset Challenge)
My website (blog, etc.)
My Instagram: @byjuliebooher

Howdy friends! 

In today's episode, we cover a lot of topics pertaining to self care when you're not feeling your best (physically or emotionally). Here's what we cover: 

• Why it’s counterproductive to shame yourself for your starting (or RE-starting) point
• Focusing on what you CAN do vs. what you CAN’T do
• How to feel your feelings while not getting trapped in the ‘victim’ mindset
• Shifting from always focusing on what we lack/our limitations vs. what’s possible for us
• Separating yourself from your problems to find creative ways to care for yourself
• Letting GOOD ENOUGH be good enough sometimes
• Learning how to say NO to anything that’s not a ‘hell yes’ when your battery is low
• Knowing when it’s healthier to QUIT vs. forcing yourself to continue something
• The RESET I’m doing for my mind, body & spirit because Lawd knows I need it rn

Feeling like you need a hard factory reset on your health and wellness habits? JOIN MY 14-DAY RESET: juliebooher.com/reset

IG: @byjuliebooher
Book: juliebooher.com/book

This has been a long time coming, and I'm SO excited to finally share the next evolution of this podcast: NOURISH by Julie Booher.

Think of this episode as a 'housekeeping' episode of sorts, where we discuss: 

• WHY the change away from Healthy & Happy
• How to take leaps of faith, even when you're afraid to (or it doesn't make 'logistical sense')
• The inspiration behind NOURISH and how I came up with the idea
• What to expect from the podcast moving forward

Thanks for growing with the podcast (and me as a human) for all these years! I'm so excited for what's to come :')

Find me on Instagram: @byjuliebooher
Blog and podcast info: juliebooher.com
Find where you can purchase my book here: juliebooher.com/book

This is the FINAL episode of Healthy & Happy (as it stands today), and I'm so excited to end things on a high note with my dear friend and owner of Cultivate Your Space, Michelle Dew.

Michelle is a virtual interior decorator based in Texas, focused on how your space functions and how it makes you feel. Michelle wants your space to be your sanctuary and a source of inspiration—somewhere to breathe in and then to exhale; a place to call home, even if you're on your own.

In this podcast we talk about:

• How I met Michelle (hint: she was our landlord for a few months while we were staying in Texas!)
• How to make over spaces in your home on a small budget 
• How to add more character and "YOU" to your home (whether you own your home or are renting)
• How to optimize your home + systems and routines for optimal functionality 
• How to make your house feel like a HOME — somewhere that feels like a big exhale at the end of a long and stressful day
• Creating sacred spaces / places of respite within your home
• DECLUTTERING!!! I love Michelle's approach to this
• And so much more!

Where to find Michelle:

https://cultivateyourspace.com/
https://www.instagram.com/cultivate.your.space/

Whether it's a big move, a career/job transition, starting or ending a friendship or relationship... how do you know when it's the right time to make a big life change?

In this episode, Mark and I explore how we recently made a change that didn't make *logistical* sense in some aspects, but it was exactly what our souls needed. 

Follow along as we share the thought process that led to a move away from the familiar, and into the big/scary unknown.

We hope you leave feeling inspired to take risks and live a BIG, bold life!!

xo

Julie & Mark

Julie: @byjuliebooher
Mark: @thestrongdadclub

Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program!

When I became a mom, I realized that I was going to need to do things a LOT differently than I had before I was a mom. Everything changed — my routines, schedule, sleep, and the amount of time I had to train/prep food/do all the things that were "easy" pre-kids.

In this episode, we discuss the mindset shift that drastically changed how I prepare for my role as a mother: treating it like a sport. 

Join me as we cover how to optimize your mindset, sleep, hydration, nutrition & fitness as a mom.