Self-Care Goddess Podcast

What if your DNA could help you understand how your body responds to food, exercise, sleep, stress, hormones and the environment around you?

In this fascinating episode #36 of the Self-Care Goddess Podcast, we go deep into functional genomics, personalized health and the idea that understanding your genetic makeup could help you make more informed choices about how you live.

My guest Kashif Khan is the co-founder and CEO of The DNA Company, an innovative functional genomics company focused on personalized and preventative health and wellness. He is also the co-founder and CEO of Youtrients, which develops personalized supplement formulations based on individual DNA analysis.

Kashif's entry into the world of functional genomics was deeply personal. After experiencing a period of significant health challenges in his mid-30s, including eczema, psoriasis, severe migraines, digestive problems and depression, he began investigating the underlying factors connecting these seemingly separate issues. His experience led him to explore his own genome and ultimately rethink the way health and chronic disease are approached.

Today, his work focuses on translating complex genetic information into practical insights around areas such as sleep, nutrition, fitness, hormones, cardiovascular health, immunity, detoxification, mood and behaviour.

The DNA Company's approach uses a curated set of actionable genes and an AI-powered platform to interpret genetic information in practical, everyday contexts.

In this episode, we explore:

✅ Why genetics isn't necessarily your destiny

✅ Functional genomics vs. traditional genetic testing

✅ The connection between genetics, environment, nutrition and lifestyle

✅ Sleep and genetics

✅ Dopamine, motivation and behaviour

✅ The importance of looking for root causes rather than simply managing symptoms.

✅ Why behaviour change matters and how The DNA Company's coaching approach is designed to help people turn genetic insights into sustainable habits.

NOTE: This episode #36 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

🙌🏽 Ensure you are following Kashif Khan on https://thednacompany.com/ and

YouTube:  @Kashkhanofficial 

Instagram: @kashkhanofficial

LinkedInPodcast: The DNA Talks Podcast (formerly known as The Unpilled Podcast)

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#KashifKhan #TheDNACompany #FunctionalGenomics #PersonalizedHealth #Genetics #PreventativeHealth #SelfCareGoddessPodcast

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▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

What if taking care of yourself could change the way you eat, sleep, feel, and live?

In this episode #28 of the Self-Care Goddess Podcast, Grace Van Berkum, a registered holistic nutritionist, plant-powered detox nutritionist, and raw food chef explores the connection between food, self-love, and a healthier way of living.

Grace facilitates Glow Cell Health Retreats in Nicaragua and around the world, empowering people to reconnect with their bodies through plant-based nutrition, self-love, and mindful living.

Her approach combines fresh, whole foods, yoga, daily movement, nature, and conscious Self-Care. Through her work, Grace inspires people to eat and live with awareness and compassion while discovering the power of simple, nourishing habits.

Grace shares her deeply personal journey from childhood trauma, eating disorders, and addiction to discovering nutrition, healing her relationship with food, and building a wellness retreat.

She also opens up about her father's journey with Alzheimer's and how creating a nurturing environment filled with nourishing food, movement, nature, and connection became a life-changing experience for both of them.

In this episode, you'll discover:

✅ Grace's inspiring journey from addiction and self-hatred to self-love and wellness.

✅ Why self-care is a lifelong practice, not a destination.

✅ The benefits of incorporating more raw and plant-based foods into your diet.

✅ Simple ways to introduce raw foods without feeling overwhelmed.

✅ How to make healthy eating enjoyable, creative, and sustainable.

✅ Practical tips for meal planning and choosing foods that work for your lifestyle.

✅ Why gratitude and mindful breathing before meals can help you slow down and reconnect with your food.

✅ Everyday habits that support better sleep, relaxation, and overall wellbeing.

✅ How nature, movement, and slowing down can transform your relationship with yourself.

NOTE: This episode #28 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

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#SelfCare #HolisticNutrition #PlantBasedNutrition #RawFood #SelfLove #WellnessPodcast #MindfulEating #HealthyLiving

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▸ Toronto Events – Do you live in the GTA? Join us for a transformative in-person Self-Care Breathwork Experience in Toronto with LIVE Music & Sound Bath. ⁠RSVP⁠ 

▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

▸ Free Resources:

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– ⁠9 Vital Breathing Techniques⁠ 

– ⁠Workplace Wellness Calendar⁠  

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

What if changing the way you breathe could change the way you experience stress, emotions, and everyday life?

In this episode #14 of the Self-Care Goddess Podcast, discover the power of breathwork, nervous system regulation, meditation, and conscious breathing with Giovanni Bartolomeo.

Giovanni is an entrepreneur and life adventurer who is the founder of Elemental Wellness studio in Toronto and Co-Founder of The Personal Development School.

He is always looking for the next consciousness-expanding learning experience whether it be climbing mountains in his shorts with Wim Hof, participating in Traditional Ayahuasca ceremonies, or challenging his mind and body to see what new limits he can reach.

Gio is a breathwork facilitator and Life/Executive coach and Founder of Elemental Rhythm Breathwork Programs and Facilitator Training.

What you'll discover in this episode:

✅ Why how you breathe may be just as important as how much you exercise or what you eat

✅ How breathwork can be used as a practice for self-awareness, relaxation, emotional release, and personal growth

✅ Giovanni's Elemental Rhythm breathwork method and how it combines breathing, music, movement, meditation, and community

✅ How rhythm and guided breathing can help you stay present during a breathwork session

✅ The role of meditation, mindfulness, and self-observation in creating lasting personal change

✅ Giovanni's daily Self-Care practices, including meditation, movement, cold exposure, and mindful nutrition

✅ The surprising lessons he discovered through his personal experiences with fasting, meditation, breathwork, and plant medicine

NOTE: This episode #14 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

🙌🏽 Ensure you are following Giovanni Bartolomeo on https://www.elementalrhythm.com/ and

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#Breathwork #BreathingExercises #NervousSystemRegulation #MindBodyConnection #Meditation #Mindfulness #SelfCare #StressManagement

===

▸ Toronto Events – Do you live in the GTA? Join us for a transformative in-person Self-Care Breathwork Experience in Toronto with LIVE Music & Sound Bath. ⁠RSVP⁠ 

▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

▸ Free Resources:

– ⁠Mental Health Shopping List⁠ 

– ⁠9 Vital Breathing Techniques⁠ 

– ⁠Workplace Wellness Calendar⁠  

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

Can your mind actually change the way you experience your health, your life, and your future?

In this powerful episode #5 of the Self-Care Goddess Podcast, Dr. Sachin Patel, a father, husband, philanthropist, author, speaker, breathwork facilitator, and functional medicine practice success coach, explores the incredible connection between the mind, body, breath, and mindset and how it can shape lasting transformation.

Dr. Sachin Patel is the founder of The Living Proof Institute and creator of the Perfect Practice Mentorship Program, through which he empowers practitioners worldwide to transform healthcare and help people activate their own capacity for Self-Care and healing.

This podcast invites you to question some of your beliefs about health, reality, and what is possible when you become more conscious of your thoughts, habits, environment, and choices.

✅ Why your mindset matters and how your worldview can shape the way you experience yourself, your health, and the world around you

✅ The conscious and subconscious mind and why becoming more present can help you take back control

✅ Why distraction destroys your destiny and how constantly shifting your attention can affect your ability to focus and create

✅ How to build healthier reward loops instead of relying on habits that leave you feeling depleted

✅ The importance of knowing your “North Star” and using clear goals and feedback to make sure you're moving in the direction you truly want

✅ The “law of attention” and why focused intention needs to be paired with meaningful action

✅ The power of community and how the people you surround yourself with can influence your growth and the person you become

✅ How discomfort can become part of growth and why stepping outside your comfort zone can build resilience

NOTE: This episode #5 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

🙌🏽 Ensure you are following Dr. Sachin Patel on https://thelivingproofinstitute.com/ and

FREE RESOURCE: Explore '30 in 30' - 30 practical ways to create positive change in 30 days.

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#Mindset #SelfCare #SelfHealing #FunctionalMedicine #Breathwork #Dopamine #PersonalGrowth #Wellbeing #MindBodyConnection #HealthyHabits #DrSachinPatel #RitaSavoia

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▸ Toronto Events – Do you live in the GTA? Join us for a transformative in-person Self-Care Breathwork Experience in Toronto with LIVE Music & Sound Bath. ⁠RSVP⁠ 

▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

▸ Free Resources:

– ⁠Mental Health Shopping List⁠ 

– ⁠9 Vital Breathing Techniques⁠ 

– ⁠Workplace Wellness Calendar⁠  

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

What if the relationship patterns you struggle with aren’t a sign that something is wrong with you but adaptations you learned along the way?

In this powerful episode #117 of the Self Care Goddess Podcast, Chris Rackliffe, trauma healer and an anxious attachment coach who’s helped thousands of people across six continents shift from anxiety to emotional security shares his own powerful healing journey and explains how childhood experiences can shape the way we relate to ourselves and others.

Chris has a background in psychology and marketing, he now connects with a vast audience through coaching, books, and a thriving TikTok community of more than 150,000 people. He hosted the Needy No More podcast, and authored two books, including Needy No More: The Journey From Anxious to Secure Attachment.

In this episode, you'll discover:

✅ The key signs of anxious attachment, including fear of abandonment, hypervigilance and losing yourself in relationships

✅ Why communication or a lack of communication can be such a powerful trigger

✅ What "protest behavior" looks like and why it can create the disconnection we actually fear

✅ How to stop overexplaining when setting boundaries

✅ Why self-worth begins with self-acceptance

✅ How nervous system regulation can support emotional healing

✅ What it means to emotionally diversify instead of making one person your entire world

✅ How to develop emotional permanence and feel safer when someone isn't physically present

✅ Why consistency in your daily self-care matters more than occasional "big" moments of healing

✅ Chris's three non-negotiable self-care practices: weightlifting, meditation and cold exposure

✅ Why learning to trust yourself may be one of the most transformative parts of your healing journey

NOTE: This episode #117 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

🙌🏽 Ensure you are following Chris Rackliffe on https://www.crackliffe.com/secure

✓ Free Text Messaging Guide for Anxious Attachers

✓ Healing Toolkit for Anxious Attachers

✓ Free Coaching Consultation

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#AnxiousAttachment #AttachmentStyles #SecureAttachment #HealthyRelationships #NervousSystemRegulation #SelfWorth #HealingJourney #TraumaHealing #SelfCare #EmotionalHealing #Relationships #SelfLove #InnerHealing #SelfCareGoddess #RitaSavoia

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▸ Toronto Events – Do you live in the GTA? Join us for a transformative in-person Self-Care Breathwork Experience in Toronto with LIVE Music & Sound Bath. ⁠RSVP⁠ 

▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

▸ Free Resources:

– ⁠Mental Health Shopping List⁠ 

– ⁠9 Vital Breathing Techniques⁠ 

– ⁠Workplace Wellness Calendar⁠  

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

What if the key to better health isn’t simply about eating less but about understanding what your body actually needs?

In this powerful episode #71 of the Self Care Goddess Podcast, we welcome legendary health educator, author and pioneer Udo Erasmus for a fascinating conversation about essential fatty acids, nutrition, mental wellbeing, self-responsibility, meditation, inner peace and what it really means to live in alignment with nature.

Udo Erasmus is the co-founder of Udo’s Choice, a globally available line of health products. He designed machinery for producing oils with health in mind and pioneered flax oil. His journey into health was deeply personal. Born in Poland during the Second World War, Udo experienced profound instability and insecurity as a young child.

After suffering pesticide poisoning in 1980, Udo began researching nutrition, health and the role of essential nutrients. His work eventually led him to focus intensely on oils and essential fatty acids. Udo is an acclaimed speaker and author, including of the bestselling Facts That Heal, Facts That Kill, which has sold more than 250,000 copies.

He has taught at events hosted by Tony Robbins, delivered thousands of presentations and travelled to more than 30 countries, with his message reaching more than 25 million lives. His educational background includes biochemistry, genetics, biology, nutrition and a master's degree in counselling psychology.

In this deeply insightful conversation, Udo takes us far beyond nutrition. He shares his philosophy on living a healthier, longer and more fulfilled life and explains why caring for your body and caring for your inner world are inseparable.

In this episode, we explore:

✅ Omega-3 and Omega-6 essential fatty acids

✅ How oils are processed

✅ The importance of how we use oils

✅ Flax oil and the evolution of Udo’s Oil

✅ Plant-based nutrition

✅ Keto, vegan and carnivore diets

✅ Mental health and the “what if?” mind

✅ Getting out of mental clutter

✅ The power of stillness

✅ Finding peace within

✅ Aging with vitality

NOTE: This episode #71 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

🙌🏽 Ensure you are following Udo Erasmus on https://udoschoice.co.uk/ and

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#UdoErasmus #Omega3 #Omega6 #HealthyFats #EssentialFattyAcids #SelfCareGoddessPodcast

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▸ Toronto Events – Do you live in the GTA? Join us for a transformative in-person Self-Care Breathwork Experience in Toronto with LIVE Music & Sound Bath. ⁠RSVP⁠ 

▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

▸ Free Resources:

– ⁠Mental Health Shopping List⁠ 

– ⁠9 Vital Breathing Techniques⁠ 

– ⁠Workplace Wellness Calendar⁠  

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

What if the reason midlife weight gain feels so stubborn isn’t simply about eating less or exercising more?

In this powerful episode #8 of the Self-Care Goddess Podcast, Ben Azadi, Functional Diagnostic Nutrition Practitioner, a bestselling author, founder of KetoKamp, and leading educator in the areas of ketosis, intermittent fasting, metabolic health and lifestyle transformation explains why the bigger goal should be to get healthy first and allow weight loss to follow.

Ben’s own health transformation began in 2008, when he lost 80 pounds and completely changed the direction of his life. Today, he is on a mission to educate and inspire one billion people to live healthier lives. He is the author of The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep, and hosts the KetoKamp Podcast and YouTube channel.

In this fascinating conversation, Ben dives deep into midlife weight gain, perimenopause, keto, intermittent fasting, hormones, stress, sleep, healthy fats and sustainable fat loss.

What you'll discover in this episode:

✅ Why losing weight can become more challenging during perimenopause and menopause

✅ The connection between hormones, insulin resistance, inflammation and stubborn midlife weight gain

✅ What ketosis actually is and why Ben says keto is a metabolic state rather than simply a “diet”

✅ Ben’s 5-1-1 approach to combining ketosis, fasting and strategic higher-carb days

✅ The conversation around omega-3 supplements, fish oil and healthy dietary fats

✅ Why women may need to approach fasting differently during different stages of life

✅ Why balancing fasting with adequate nutrition and protein becomes particularly important as we age

✅ The importance of sleep, stress mastery, movement and strength training for healthy aging

✅ Ben’s insights into reducing stubborn belly fat and the “midlife muffin top”

NOTE: This episode #8 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

🙌🏽 Ensure you are following Ben Azadi on https://benazadi.com/ and

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#Keto #IntermittentFasting #Perimenopause #Menopause #WeightLoss #MidlifeWeightLoss #WomensHealth #MetabolicHealth #HealthyAging #SelfCare #BenAzadi

===

▸ Toronto Events – Do you live in the GTA? Join us for a transformative in-person Self-Care Breathwork Experience in Toronto with LIVE Music & Sound Bath. ⁠RSVP⁠ 

▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

▸ Free Resources:

– ⁠Mental Health Shopping List⁠ 

– ⁠9 Vital Breathing Techniques⁠ 

– ⁠Workplace Wellness Calendar⁠  

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

What if one of the most powerful tools for regulating your mind, managing stress, improving sleep and supporting your overall wellbeing is something you do every single moment of the day?

Your breath.

In this powerful episode #60 of the Self-Care Goddess Podcast, I sit down with internationally recognized breathing and sleep expert Patrick McKeown, creator, CEO and Director of Education and Training at Oxygen Advantage®, Director of Education and Training at Buteyko Clinic International and President of Buteyko Professionals International.

He is a leading international expert on breathing and sleep, and author of 17 bestselling books including The Oxygen Advantage, The Breathing Cure, The Breathing Cure for Better Sleep, and The Breathing Cure for Yoga. His focus is to empower more people every day to breathe better, feel better and achieve their potential.

In this episode, we explore:

✅ Why breathing may need to come before mindset and how breathing and sleep are deeply connected.

✅ The importance of nasal breathing and why mouth breathing may affect sleep, respiratory health, dental health and more.

✅ The hidden signs of dysfunctional breathing, including frequent sighing, upper-chest breathing, faster breathing, air hunger and irregular breathing.

✅ Breathing, anxiety, panic and depression including why gentle techniques may be more appropriate than intense breathwork for some people.

✅ Why the exhalation matters and how slowing your exhalation can send a message of safety to the brain.

✅ Breathing and asthma, including Patrick's approach to breathing retraining and why respiratory physiology deserves more attention.

✅ The fascinating connection between breathing, hormones and the female cycle, and why women's breathing has been historically understudied.

✅ Why breathwork needs to be personalized and why more intense isn't necessarily better.

✅ The connection between breathing, presence and a quieter mind and Patrick's deeply personal story of discovering what it feels like to truly be present.

NOTE: This episode #60 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

🙌🏽 Ensure you are following Patrick McKeown on https://oxygenadvantage.com/ and

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🎧 Take a breath, press play, and come back into coherence.

#SelfCareGoddess #PatrickMcKeown #Breathwork #Breathing #OxygenAdvantage #NasalBreathing

===

▸ Toronto Events – Do you live in the GTA? Join us for a transformative in-person Self-Care Breathwork Experience in Toronto with LIVE Music & Sound Bath. ⁠RSVP⁠ 

▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

▸ Free Resources:

– ⁠Mental Health Shopping List⁠ 

– ⁠9 Vital Breathing Techniques⁠ 

– ⁠Workplace Wellness Calendar⁠  

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

What if the way you breathe every day is affecting your stress, sleep, energy, emotions, and overall wellbeing?

We breathe thousands of times every day but most of us rarely stop to consider how we're breathing.

In this amazing episode #30 of the Self-Care Goddess Podcast, Anders Olsson talks on the most fundamental aspects of self-care: YOUR BREATH.

Anders Olsson is an author, lecturer, teacher, and founder of the Conscious Breathing concept. After spending much of his life experiencing stress and living in what he describes as “turbo mode,” Anders discovered that changing his breathing habits could have a profound impact on his ability to relax and find inner calm.

More than a decade ago, this experience led him to explore breathing in depth and ultimately become a leading educator in the field. Since then, he has helped tens of thousands of people explore how breathing can support better health, more energy, improved fitness, better sleep, reduced stress, and an improved quality of life.

In this episode, we explore:

✅ Why we may be over-breathing without realizing it

✅ Why CO₂ isn't simply “bad”: Anders explains the importance of balance between oxygen and carbon dioxide and why carbon dioxide plays important roles in the body.

✅ Nasal vs. mouth breathing: what happens when we breathe through the mouth and why Anders believes “good breathing starts in the nose.”

✅ Breathing and sleep, including Anders' fascinating experience during a Stanford University study investigating nasal and mouth breathing.

✅ Mouth taping and nasal breathing: how Anders uses this practice and what he noticed when he switched from mouth breathing to nasal breathing.

✅ Using the breath to work with difficult emotions, including Anders' unique “Hulk” exercise for exploring anger.

✅ The breathing anchor: a simple practice Anders uses to help slow down, become more present and create space before reacting.

✅ Breathing and mindful eating

NOTE: This episode #30 is being re-released as part of the Best of Self-Care Goddess Podcasts, a collection of some of the most insightful and impactful conversations from the podcast archive.

🙌🏽 Ensure you are following Anders Olsson on https://www.consciousbreathing.com/ and

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#Breathwork #ConsciousBreathing #BreathingExercises #NasalBreathing #StressManagement #NervousSystem #MindfulLiving #BetterSleep #SelfCare

===

▸ Toronto Events – Do you live in the GTA? Join us for a transformative in-person Self-Care Breathwork Experience in Toronto with LIVE Music & Sound Bath. ⁠RSVP⁠ 

▸ ⁠Ebook – YOU GOT THIS⁠ – A powerful read to stop overthinking, self-sabotaging & staying stuck.

▸ ⁠Healthy Breathing Course⁠ – Learn functional breathing to address stress, anxiety & burnout.

▸ ⁠Virtual Full Moon Breathwork⁠ – Harness the power of the moon every month online.

▸ Free Resources:

– ⁠Mental Health Shopping List⁠ 

– ⁠9 Vital Breathing Techniques⁠ 

– ⁠Workplace Wellness Calendar⁠  

Follow & Connect:

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.

Have you ever wondered why the diet, exercise, and weight-loss strategies that worked so well in your 20s and 30s suddenly don't seem to work after 40?

In this powerful Episode #237 of the Self Care Goddess Podcast, UpliftHer segment, Jeanne Phares, a Certified Health & Wellness Coach and Certified Menopause Coaching Specialist dedicated to helping women navigate midlife with greater strength, confidence, and clarity, explores what really happens to a woman’s body during perimenopause and menopause and why the approach to health and wellness that worked in your younger years may need to change.

After over 40 years of strength training and her own life-changing experience surviving leukemia and a stem cell transplant, Jeanne brings both professional knowledge and personal perspective to her work. She is the author of multiple books on strength training, menopause, metabolism, nutrition, and healthy aging.

Through evidence-based education and practical strategies, Jeanne helps women understand their changing bodies, build and maintain muscle, support their metabolism, and create sustainable habits for a stronger, healthier life.

In this episode, we explore:

✅ The role of protein in maintaining muscle and supporting healthy aging

✅ Plant-based vs. animal-based protein and practical ways to get enough protein

✅ Whether protein shakes are a useful tool in midlife

✅ How much strength training you actually need and why 30 minutes twice a week can be a great starting point

✅ How cardio, walking, and HIIT can fit into a healthy midlife routine

✅ The importance of bone health, muscle strength, cardiovascular fitness, and mobility

✅ How to approach HRT as one possible tool, and why conversations about it should be personalized with a qualified healthcare professional

✅ Why sustainable, consistent habits matter more than perfection

✅ How sleep, meditation, nutrition, and stress management support healthy aging

One of the biggest messages from this conversation:

You don't need to fight your body. You need to understand it.

🙌🏽 Ensure you are following Jeanne Phares on www.sagelifestylepress.com and

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Giveaway

🎧 Take a breath, press play, and enjoy this conversation.

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Disclaimer: Content on this podcast is for educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for personal health concerns.