In Part 3 of the anxiety series, Courtney answers your most submitted questions about anxiety... from physical symptoms and sleep struggles to meditation frustration and why anxiety can show up even when life seems “fine.”

If you’ve ever thought…

• “Why do I feel anxious for no reason?”
• “Why doesn’t meditation work for me?”
• “Why does my anxiety get worse at night?”

This episode is for you.

What We Cover:

1️⃣ Simple Anxiety Tips That Work for All Ages

2️⃣ Physical Symptoms of Anxiety

3️⃣ Why Meditation Might Feel Like It Doesn’t Work

4️⃣ Calming Anxiety at Night

5️⃣ Does Anxiety Get Worse with Age?

6️⃣ Why You Feel Anxious Even When Nothing Is Wrong

Resources mentioned:

• The Body Keeps the Score by Bessel van der Kolk
• The Headspace app

Free Guide For You!

If you wake up anxious, even when there’s no clear reason, Courtney created something specifically for you:

The 10-Minute Calm Morning Reset

Inside you’ll find:

• A 3-minute guided meditation
• A 6-minute guided meditation
• A simple structure to start your day grounded and regulated

Designed to help you begin your day in the parasympathetic “rest and digest” state so anxiety isn’t running the show before your feet hit the floor.

Download it HERE!!

Connect with Courtney: 

- Instagram: @healthywithcourtneyy

In Part 2 of this anxiety series, Courtney shares exactly how she manages and reduces her anxiety using food, nutrition, and nervous system regulation. Building off Part 1, where she shared her personal experience with anxiety, this episode is packed with practical, doable tools you can start using today to calm your body, regulate your blood sugar, and step out of fight-or-flight.

This episode is especially for you if you feel anxious, irritable, overwhelmed, or stuck in your head and want natural, supportive ways to feel calmer and more grounded.

In This Episode, We Cover:

Nutrition Tools to Reduce Anxiety

• Why blood sugar regulation is foundational for anxiety
• Why skipping meals or eating carbs alone can increase anxiety
• Courtney’s experience with refined sugar and anxiety
• Why eating before coffee matters for nervous system health
• How to start noticing which foods personally trigger anxiety for you

Nervous System Regulation Practices

• Vagus nerve massage (and how to do it)
• Grounding barefoot in nature
• Journaling to release anxious thoughts and identify triggers
• Breathwork

Important Reminders

• You don’t need to do all of these tools at once
• Different tools will work at different times
• Anxiety management is about practice and repetition, not perfection
• Regulating your nervous system is not about fixing yourself, but supporting your body

Free Resource

Everything shared in this episode starts with nervous system regulation, which is why Courtney created her free 10-Minute Calm Morning Routine.
This simple, doable routine helps teach your body that it’s safe—before the day starts asking too much of you.

👉 Grab the free Calm Morning Routine here

Work with Courtney

In this deeply personal episode, Courtney shares her lived experience with anxiety for the very first time—without an outline, without teaching, and straight from the heart. From realizing that not everyone feels constant internal tension, to navigating postpartum anxiety, people-pleasing, boundary-setting, and the pressure of a fast-paced world, this episode offers an honest look at what anxiety has felt like throughout her life.

If you’ve ever felt stuck in your head, overwhelmed by the future, or disconnected from your body, this episode will help you feel less alone and remind you that healing doesn’t have to be all or nothing.

In This Episode, We Discuss:

• What anxiety has felt like throughout Courtney’s life
• Realizing that constant anxiety isn’t “normal” for everyone
• How anxiety shows up physically (tightness, heaviness, racing thoughts)
• The role of people-pleasing, boundaries, and fear of others’ opinions
• Postpartum anxiety after both pregnancies
• The power of getting out of your head and back into your body
• Why anxiety often means we’re living in the future instead of the present

Part 2 of this series will focus on how Courtney manages anxiety through food, nervous system regulation, and simple daily practices you can realistically incorporate into your life.

Free Resource Mentioned:

Get your 10-Minute Calm Morning Reset HERE!

A free guide designed to help you start your day feeling calm, grounded, and regulated without adding more to your plate. Includes:

• A quick version for busy mornings
• A slower, expanded option when you have more time

Connect with Courtney:

Instagram: @healthywithcourtneyy

Work with Courtney

Winter is not a season for pushing harder, it’s a season for support.

In this episode of the Nourished Living Podcast, Courtney shares how to nourish your body during winter with warming foods, nervous system regulation, blood sugar balance, hydration, rest, and sunlight. She also reframes New Year’s resolutions, explaining why most fail and how to set realistic, sustainable health goals that don’t revolve around weight loss or dieting.

This episode is a gentle reminder that slowing down is not falling behind, it’s how you build energy for the year ahead.

In This Episode, You’ll Learn:

• Best winter foods to support digestion and energy
• How to calm your nervous system during winter
• Simple blood sugar balancing habits
• Why rest is productive in this season
• How to set realistic New Year’s goals that actually stick 
• Why it's ok to not set a New Year's goal

Get My Ebook! 

Glow From Within
 A 55+ page holistic wellness guide to help you feel grounded, energized, and supported without dieting or overhauling your life.

Follow Courtney on Instagram: 

@healthywithcourtneyy

In this deeply grounding conversation, I’m joined by Courtney Tarbat of Feraly Rooted Essence, a wild, earth-based herbalist living in the Sierra Nevada foothills. Together, we explore what it means to reconnect with nature, live cyclically with the seasons, and return to ancestral ways of wellness that honor both the land and the body.

Courtney shares her journey from growing up outdoors, to competing as a Division II athlete, to studying kinesiology, to eventually shifting away from government-funded nutrition messaging and toward a more intuitive, land-based understanding of true vitality. Her passion for herbal medicine, wild foraging, and sovereignty over personal health led to the creation of her apothecary, Feraly Rooted Essence.

What We Discuss

• Growing up rurally and how nature shaped her wellness journey
• How athleticism and kinesiology gave her an understanding of the human body
• What rewilding means and how ancestral wisdom guides her lifestyle
•  The philosophy behind bioregional herbalism and working with the plants growing around you
•  How her apothecary began organically through sharing products with friends
•  Why her products are 100% essential-oil–free and the sustainability behind that choice
•  Simple ways to reconnect with the land even if you live in a modern, indoor environment

Connect With Courtney Tarbat

Instagram: @feraly.rooted.essence
Website: feralyrootedessence.com
Find her workshops, apothecary offerings, and nature-based wellness resources.

Connect with Courtney Podany

Instagram: @healthywithcourtneyy

Free Affirmation Audio: Your Glow-Up 

In today’s episode, Courtney builds on last week’s tough-love message (“Enough is Enough”) and dives into a powerful mindset shift: most of us aren’t actually comfortable in our comfort zone, we’re just familiar with it.

She explores why we stay stuck in places that don’t feel good, how “fine” becomes the new normal, and why one small act of courage can lead to a life that feels far more spacious, supported, and genuinely comfortable.

This short, impactful episode will leave you rethinking the way you define comfort and motivate you to take the small steps that build resilience, confidence, and a life you actually feel good in.

In This Episode, You’ll Learn:

• Why the “comfort zone” often isn’t comfortable at all — it’s just predictable
• How staying where you are tricks you into believing you’re “fine”
• How building resilience works the same way as training a muscle
• Why doing hard things (even tiny ones) expands your capacity in every area of life

Links:

• Intuitive Eating Masterclass — December 2nd
  A live 90-minute class to help you trust your body, ditch food rules, and reconnect with your intuition. 
• Connect with Courtney on Instagram: @healthywithcourtneyy

If You Enjoyed This Episode…

Please subscribe, leave a rating or review, and share with a friend who might need a little encouragement to break out of their “comfortable” but not-so-comfortable patterns. It helps this podcast reach the women who need these messages most.

In today’s short and fiery episode, Courtney gets real about what it takes to finally stop tolerating feeling like crap and start taking ownership of your health. Because waiting for the “perfect time” — after the holidays, when life slows down, when the kids are older — only keeps you stuck in survival mode. And is just an excuse.

This is your reminder that you don’t need to overhaul your life overnight. You just need to make one decision to start — and let that small shift build momentum.

Tune in for the wake-up call you’ve been needing, and walk away with the clarity and motivation to take that first step toward feeling like yourself again.

In This Episode:

• The truth about why you’re still feeling stuck (even when you “know what to do”)
• How to recognize when your body’s whispers have turned into screams
• Why waiting for the “perfect time” never works
• The life-changing power of deciding that enough is enough

Resources & Links:

• Get Started Now: Courtney's Services
• Follow me on Instagram → @healthywithcourtneyy

In this episode of the Nourished Living Podcast, we’re talking all things protein, what it does in your body, how to know if you’re eating enough, simple ways to add more into your meals, and what to look for when choosing a protein powder that actually supports your health goals.

You’ll learn:

•  Why so many breakfasts (and lunches!) are low in protein — and how that affects your hunger and energy all day long
•  How to know if your meal has enough protein — without counting calories or tracking macros
•  Quick, easy, high-protein food and snack ideas
•  My go-to trick for checking if a food is truly high in protein
•  What I look for in a protein powder — and the brands I personally love

Whether you’re tired of feeling hungry all day, struggling with energy crashes, or just want to make smarter nutrition choices, this episode will help you build balanced, protein-rich meals that keep you full, satisfied, and thriving.

Protein Powders Mentioned in This Episode:

• Vital Proteins Collagen
• Ka’chava
• 1st Phorm
• Garden of Life
• Heart & Soil

Connect with Courtney: 

• If you’re ready to take your health to the next level, grab my ebook Glow From Within — your guide to nourishing your body with real food, balancing blood sugar, supporting your metabolism, and feeling your best from the inside out. Get Your Copy Here!
• Follow Courtney on Instagram: @healthywithcourtneyy

If you enjoyed this episode, it would mean so much if you:

•  Subscribe to the show
•  Leave a 5-star review
•  Share it with a friend who’s always asking what to eat for more energy

Let’s keep nourishing our bodies and living well — together.

Ever feel like you’re constantly second-guessing what to eat or searching for the “perfect” health routine? In this episode, Courtney shares how to quiet the noise, tune into your body’s wisdom, and reconnect with your intuition — because your body already knows exactly what it needs.

You’ll learn how to slow down, recognize your body’s subtle signals, and rebuild trust with yourself so that food choices become effortless and aligned. Courtney also breaks down what intuitive eating actually looks like in real life (hint: it’s not just “eat whatever you want whenever you want”) and even shares a simple, practical at-home test to identify potential food sensitivities.

In This Episode, You’ll Learn:

• What intuition really is — and how it communicates through physical cues, emotions, and cravings
• Why your body “whispers before it yells” and how to catch those subtle messages early
• Simple daily practices to strengthen your intuition and slow down
• The truth about intuitive eating (and how it’s different from dieting)
• How to use the pulse test to discover if a food is causing stress in your body

Connect with Courtney:

• Free Glow-Up Affirmations — the perfect daily boost to help you stay grounded and connected. --> Grab them here
  
  
• Connect with Courtney on Instagram → @healthywithcourtneyy

The holidays are full of joy, celebration, and connection, but they can also feel like a season of overindulgence with the “I’ll start again in January” mindset. 

In this episode of The Nourished Living Podcast, Courtney shares practical tips and mindset shifts to help you stay on track with your health goals while still enjoying the festivities. 

From Halloween candy to Thanksgiving pie and holiday parties galore, you’ll learn how to navigate this season with balance, consistency, and grace.

What You’ll Learn:

• Why the “all or nothing” mindset is holding you back—and what to do instead
• Simple strategies for staying consistent at holiday parties and events
• How to support your digestion, blood sugar, and energy during big meals
• Practical tips for managing holiday stress without burning out
• The importance of balance, boundaries, and giving yourself grace
• A powerful reminder: you are allowed to say no and set boundaries

Resources & Links Mentioned in This Episode:

• Grab your free affirmations here
• Connect with Courtney on Instagram: @healthywithcourtneyy
  
  

If you loved this episode, please share it with a friend and leave a review—it helps more women find encouragement, balance, and support during the holiday season.