What if getting healthier didn't require longer workouts, stricter routines, or more pressure?

In this episode of Push Pause to Heal, Dr. Emily Roedersheimer welcomes back fitness instructor, cancer exercise specialist, fitness mentor, and founder of Fit in Fitness, Carly Fouth.

Carly believes fitness should fit into your real life—not take it over. Together, Emily and Carly explore how women can build strength, energy, and confidence through simple, consistent movement, especially as their bodies change during perimenopause, menopause, and midlife.

They also challenge some of the most common beliefs women have been taught about exercise, weight, and aging—including why Carly wants many women to put away the scale and start measuring progress by what their bodies allow them to do.

In this episode, you'll learn:

• Why 15 minutes of movement can be a powerful place to begin • How to overcome an all-or-nothing approach to exercise • Why consistency matters more than workout intensity • How exercise supports energy, mood, sleep, and mental health • Why your fitness routine may need to change during perimenopause and menopause • How rest and recovery can actually help you become stronger • Why fitness trackers and health data shouldn't determine how you feel • Better ways to measure progress than the number on the scale • How to work with the body you have today instead of comparing it to your younger body

Carly also shares how her experience as a triple-negative breast cancer survivor shaped her understanding of movement, resilience, and the importance of staying connected to your body.

You don't need a perfect workout plan. You need movement that feels sustainable, enjoyable, and realistic enough to become part of your life.

Start with 15 minutes. Pay attention to how you feel. And allow fitness to help you live more fully—not become another standard you have to meet.

Connect with Carly:

Instagram: @FitFunCarly Website: https://www.fitfuncarly.com/

If this episode encouraged you, share it with a woman who needs the reminder that her health is about so much more than a number on the scale.

Are you constantly pushing through exhaustion, feeling overwhelmed, or assuming that midlife fatigue is just your "new normal"? In this episode of Push Pause to Heal, Dr. Emily Roedersheimer sits down with Lauren Callahan—a health and performance coach, founder of the Spark Framework, and former licensed therapist—to discuss how to move beyond burnout and create lasting health from the inside out.

Lauren shares her incredible personal transformation from a completely sedentary lifestyle to becoming an ultrarunner and Ironman athlete. The secret key that unlocked her physical potential and cured her chronic fatigue? Gut health.

Dr. Emily and Lauren dive deep into the gut-brain connection, exploring how 90% of serotonin is produced in the gut and how a compromised microbiome directly impacts your mood, sleep, and resilience to daily stress. Lauren introduces her "Fiber First" framework, breaking down practical, easy ways to feed your gut bacteria, balance your blood sugar, and build a "burnout-proof" life. If you are ready to stop punishing your body and start proactively creating vibrant wellness, this episode is for you!

In this episode, you'll learn:

• The Gut-Brain Link: Why anxiety, depression, and poor sleep might actually be a cry for help from your microbiome.

• The "Fiber First" Framework: Why 97% of Americans are deficient in fiber and how incorporating more plant-based proteins (like beans, nuts, and seeds) transforms digestion.

• Burnout-Proof Wellness: How to look past your symptoms (like skin rashes or exhaustion) and focus on the fundamental pillars of health: nutrition, movement, and sleep.

• The Power of Self-Love & Turning Off the "Push Through" Mindset: Shifting away from cultural expectations to prioritize your own recovery and run your own "smoothie blender."

• Listening to Your Body: How to differentiate between healthy discipline and punishing yourself in the name of health.

Connect with Today's Guest:

• Guest Name: Lauren Callahan

Guest Information...

Website: https://www.laurenbcallahan.com/

Instagram: @laurenbcallahan

What if the very habits that helped you succeed are also keeping you stuck?

Many high-achieving women spend years pushing through exhaustion, taking care of everyone else, and believing that if they just worked a little harder, everything would finally feel easier. But what if your body has been asking for something entirely different?

In this episode of Push Pause to Heal, I sit down with psychologist, speaker, and trauma-informed coach Dr. Alaina Puff to explore why so many women become disconnected from themselves and how chronic stress can keep us living in survival mode.

Together, we discuss why slowing down feels so uncomfortable, how our childhood experiences shape the way we respond to stress, what it really means to have a dysregulated nervous system, and why healing begins by creating safety—not by doing more.

One of my favorite moments in this conversation is when Dr. Alaina reminds us that busyness can become a shield of armor. So many of us wear productivity like a badge of honor, never realizing that constantly staying busy may be keeping us from the very healing we're searching for.

In this episode, we discuss: • Why high-achieving women often live in survival mode • How childhood experiences shape the nervous system • The connection between chronic stress and chronic illness • What it means to reconnect with the wisdom of your body • Simple practices to begin regulating your nervous system • Why slowing down is one of the most powerful things you can do for your health If you've ever felt like you're doing everything "right" but still don't feel like yourself, I hope this conversation reminds you that your body isn't broken. It may simply be asking you to slow down long enough to hear what it's been trying to tell you all along.

Connect with Dr. Alaina Puff Website: https://www.flowstatecc.com/ Instagram: @dralainapuff

Learn More About Balanced Living Functional Medicine Website: www.balancedlivingfm.com Health Begins Here: www.balancedlivingfm.com/schedule

If this episode encouraged you, I'd be so grateful if you'd follow Push Pause to Heal, leave a review, and share it with someone who could use this message today.

What if the source of your knee pain, back pain, or balance issues isn't where it hurts at all?

In this episode, Dr. Emily sits down with physical therapist and certified athletic trainer Dr. Alex Springer to explore one of the most overlooked foundations of health: your feet. From chronic pain and poor movement patterns to injury prevention and long-term mobility, Dr. Springer explains why the feet are often the starting point for understanding what is happening throughout the entire body.

Together, they discuss: • Why foot health impacts everything from posture to pain and performance • The common myths people believe about aging, movement, and chronic discomfort • How small changes in the way we move can create lasting improvements in overall health and function

Dr. Springer also shares why many people have become disconnected from the signals their bodies are sending and how rebuilding a strong foundation can help prevent injuries before they start. This conversation is packed with practical insights for anyone who wants to move better, feel stronger, and stay active for years to come.

If you've been told that pain is just a normal part of getting older, this episode offers a different perspective. Your body is always communicating with you. The question is whether you're listening.

Connect with Dr. Alex Springer Website: https://humanefficiencypt.com/ IG: humanefficiency_dpt Email: [email protected]

What if your eyes could reveal health problems long before symptoms show up anywhere else?

In this fascinating conversation, Dr. Roedersheimer sits down with optometrist and eye health expert Dr. Ame Cline to uncover the surprising ways our eyes reflect what's happening throughout the entire body. From inflammation and gut health to hormones, stress, and chronic disease, Dr. Cline explains why the eyes are often one of the first places deeper health issues appear.

Drawing from nearly two decades of clinical experience, she shares how a personal mission to help her mother overcome debilitating dry eye symptoms led her to pioneer a more comprehensive approach to vision care that focuses on root causes, not just symptoms.

In this episode:

• How inflammation, gut health, and metabolic dysfunction can impact your vision • The hidden signs your eyes may be giving you about your overall health • Why dry eye is far more common than most people realize • The surprising effects of screen time, stress, and modern living on eye health • Simple daily habits that can help protect your vision for years to come

This episode is a powerful reminder that true health is never isolated to one body part. When we learn to listen to the signals our bodies are giving us, healing becomes possible from the inside out.

Take a moment today to appreciate your vision, slow down, and remember that caring for your whole body is one of the greatest gifts you can give your eyes.

Connect with Dr. Ame Cline: Website: theeyecarestudio.com

What if the healthcare system isn't failing us, but doing exactly what it was built to do?

Actuary and health advocate Emma Tekstra spent more than 25 years advising Fortune 500 companies on employee benefits and healthcare strategy before a personal wake-up call changed everything. After her young son was diagnosed with Asperger's and ADHD, she began questioning the medication-first model she once trusted and uncovered a deeper conversation about chronic illness, stress, lifestyle, and the business of healthcare.

In this episode, Emma shares why she believes true healing starts with ownership, not prescriptions, and how functional medicine could completely reshape the future of health.

Inside this conversation: • Why chronic disease has become a business model • The hidden connection between stress, inflammation, and long term health • How small daily lifestyle choices shape the body's ability to heal • What "health sovereignty" really means and why it matters

This episode is an empowering reminder that your body is not broken and healing often begins with slowing down, listening closely, and taking your health back into your own hands.

Website: www.emmatekstra.com

What if the life you worked so hard to build no longer feels like your own?

After going from homelessness in Toronto to building and selling multiple companies, Sabine Schoepke thought success would finally bring fulfillment. Instead, she found herself emotionally lost, disconnected from her identity, and questioning everything. In this deeply honest conversation, Sabine shares how walking away from the life she built led her to a powerful realization: you do not need to burn your life down to change it. You need to start listening to yourself again.

Together, Dr. Emily Roederscheimer and Sabine explore the hidden grief and awakening that so many women experience in midlife, especially after years of people pleasing, caregiving, and putting themselves last.

In this episode, they discuss:

• Why success on paper can still leave you feeling empty
• The difference between a midlife crisis and a midlife awakening
• How chronic stress and misalignment show up in the body
• The power of small daily choices and learning to pause
• Why joy is not something you earn, but something you choose now

This conversation is a reminder that you are not broken, behind, or selfish for wanting more from your life. Sometimes the smallest pause can become the beginning of everything changing.

Connect with Sabine: Instagram: @sabineschoepkeWebsite: sabineschoepke.com Podcast: Pick Joy Podcast

What if your skincare routine is missing the one thing that matters most?

In this episode, Emily sits down with double board-certified dermatologist and Mohs surgeon Dr. Angela Casey for a conversation that goes far beyond beauty products and Botox. From skin cancer prevention to the gut-skin connection, Dr. Casey shares the science behind healthy skin and the daily habits that truly make a difference.

After treating thousands of patients and seeing firsthand how inflammation, sleep, nutrition, hormones, and stress show up on the skin, Dr. Casey reveals why true skin health starts from within and why prevention is far more powerful than perfection.

In this episode, we explore: • Why skin cancer is more common than all other cancers combined • The surprising connection between gut health and glowing skin • Mineral vs. chemical sunscreen and what dermatologists actually recommend • How social media skincare trends may be harming teen skin • The simple skincare habits that matter most at every age

This conversation is a reminder that caring for your skin is not about chasing perfection. It is about protecting your health, honoring your body, and building small habits that compound over time. Dr. Casey's recommended products: Sol Defense GummiesHeliocare Supplement

What if the exhaustion you feel is not a personal failure, but the result of carrying more than any nervous system was ever meant to hold?

In this deeply validating conversation, Emily sits down with her colleague at Balanced Living, nurse practitioner Kelli Cuda, to unpack the invisible emotional load modern women and mothers carry every single day. From constant mental tabs and mom guilt to nervous system burnout and the loss of community, this episode shines a light on why so many women feel overwhelmed, depleted, and disconnected from themselves.

Together, Emily and Kelli explore how chronic stress impacts the body, why slowing down can feel uncomfortable, and how healing begins when women finally allow themselves to receive support.

In this episode, they discuss: • The invisible mental load women carry behind the scenes • How nervous system dysregulation leads to fatigue, resentment, and burnout • Why modern motherhood feels heavier than ever before • The importance of community, co regulation, and asking for help • How caring for yourself creates a ripple effect for your entire family

If you have ever felt guilty for needing space, exhausted by doing it all, or disconnected from who you are underneath the roles you carry, this conversation will make you feel seen.

You are not failing. You are carrying too much alone. And healing starts when you stop white knuckling your way through life.

Get Kelli's book recommendation here: https://www.amazon.com/Try-Softer-Approach-Mode-Connection-ebook/dp/B07T76JM1V

What if your exhaustion isn't normal and your body is actually trying to tell you something?

After years of living with Hashimoto's, constant fatigue, anxiety, and brain fog, today's guest Heidi, hit rock bottom as a mom of four. Told by doctors that she was just stressed or getting older, she finally chose a different path and discovered how small, intentional shifts in sleep, nutrition, and mindset could completely transform her health and her life.

In this episode, Heidi shares with Emily how functional medicine and personalized coaching helped her reduce her symptoms by nearly 90 percent, rebuild her energy, and create a ripple effect of healing throughout her entire family.

You'll hear: • Why "doing everything right" can still leave you burned out • The small changes that created massive health breakthroughs • How slowing down actually accelerated her healing

If you've ever felt dismissed, overwhelmed, or stuck in survival mode, this conversation will show you what's possible when you finally support your body the way it's been asking for.

Your body is not broken. It's waiting for the right conditions to heal.