Strong Again: with Food, Fitness & Faith

Are you over 40 and wondering why your old fitness routine isn't giving you the results you want?

Our bodies change as we age, but that doesn't mean we can't become stronger, fitter, and healthier.

In this episode of Strong Again with Food, Fitness & Faith, I'm sharing 10 common fitness approaches worth reconsidering after 40—and what to do instead.

We'll talk about why strength training matters, why more exercise isn't always better, the importance of recovery and proper nutrition, and how to stop exercising just to burn calories.

I'll also share a little of my personal experience rebuilding strength after stressful seasons of life and why I believe fitness should be about more than appearance.

Because getting older doesn't mean getting weaker. And becoming strong again isn't about going back to who you were—it's about becoming stronger because of what you've been through.

Full episode transcript

Disclaimer: This podcast is for educational and informational purposes only and does not replace personalized medical, fitness, or nutrition advice. Consult a qualified healthcare professional before making significant changes to your exercise routine, particularly if you have existing health concerns.

Want to eat better, build strength, and feel more like yourself again? I created a FREE Strong Again Guide with simple, practical tips on food, fitness, and faith for women over 40. Grab your copy Feel Stronger After 40 — Without Complicated Diets or Hours in the Gym

Music Credits

Track: https://pixabay.com/music/pop-calm-calm-music-607595/

Music sourced from Pixabay and used under the applicable Pixabay Content License.

Sometimes, the most important thing we can do for ourselves is slow down, quiet our minds, and spend a few moments with God.

Welcome to the first episode of our new Monthly Prayer Series on Strong Again with Food, Fitness & Faith.

I'm Nataliya, and while we usually talk about nutrition, fitness, healthy habits, and personal growth, I believe our spiritual well-being deserves just as much attention.

In this October prayer, we're taking a few minutes to reconnect with God, release what we cannot control, and ask Him for renewed strength, peace, wisdom, and guidance.

As we move closer to the end of the year, it's easy to become overwhelmed by everything we haven't accomplished or the uncertainty of what lies ahead. But we don't have to wait for a perfect moment to begin again.

In this prayer, we'll focus on:

• Renewing our physical, emotional, and spiritual strength

• Finding peace during stressful and uncertain seasons

• Letting go of fear, comparison, and unnecessary pressure

• Caring for our health with gratitude and intention

• Trusting God's timing and guidance

• Finding courage to keep moving forward

Scriptures reflected in this episode:

Isaiah 40:31 — Renewing our strength through the Lord

Philippians 4:6–7 — Finding God's peace through prayer

Joshua 1:9 — Being strong and courageous because God is with us

Whether you're listening during your morning routine, taking a walk, or finding a quiet moment in your busy day, I hope this prayer brings encouragement and reminds you that you are never alone.

Remember: Strong Again isn't about going back to who you were. It's about becoming stronger because of what you've been through.

Thank you for praying with me. I hope you'll join me each month as we continue growing stronger in food, fitness, and faith.

Want to eat better, build strength, and feel more like yourself again? I created a FREE Strong Again Guide with simple, practical tips on food, fitness, and faith for women over 40. Grab your copy Feel Stronger After 40 — Without Complicated Diets or Hours in the Gym

Connect with me:

Instagram: https://www.instagram.com/nataliyastrong/

Website: https://healthtriadbynataliya.com/

Podcast: Strong Again with Food, Fitness & Faith

If this prayer encouraged you, consider sharing it with someone who might need a little extra strength, peace, or hope today.

With faith and gratitude,

Nataliya

Strong Again with Food, Fitness & Faith

Full transcript

Music: Calm by Udio Source: Pixabay Music https://pixabay.com/music/pop-calm-calm-music-607595/

Music used under the applicable Pixabay Content License.

AI Disclosure: AI assistance was used in preparing this episode.

#StrongAgainMovement #OctoberPrayer #ChristianPrayer #PrayerForStrength #FaithAndWellness

Sometimes becoming strong again isn't about pushing harder—it's about surrendering what we were never meant to carry alone.

In this episode of Strong Again with Food, Fitness & Faith, I'm talking about simple, imperfect prayer during stressful and exhausting seasons of life. We'll reflect on bringing our worries, health, responsibilities, and need for strength to God—and I'll close with a prayer for the woman who feels like she has been carrying too much for too long.

You don't need perfect words. You just need to come as you are.

You can find a full transcrip here

Want to eat better, build strength, and feel more like yourself again? I created a FREE Strong Again Guide with simple, practical tips on food, fitness, and faith for women over 40. Grab your copy Feel Stronger After 40 — Without Complicated Diets or Hours in the Gym

All background music is sourced from the Descript music library.

You know what to eat. You know you should exercise. You know sleep and stress matter. So why is staying consistent still so hard?

In this solo episode, I'm sharing what my own wellness journey taught me about the gap between knowing and doing—and why you don't need another perfect plan. We'll talk about simplifying food, building strength, leaning on faith, and creating healthy habits that can survive real life.

Because you don't need to start over. You just need to take the next step.

Full transcript is here

What happens when doctors say everything is "normal," but your body tells a different story?

In this powerful episode of Strong Again with Food, Fitness, and Faith, Nataliya sits down with hormonal health coach Traci Pyrz to talk about hormone imbalance, infertility, toxin exposure, and the often‑missing role of faith in a woman's health journey.

Traci shares her deeply personal story of struggling with infertility, being told she had less than a 1% chance of conceiving naturally, and how faith, education, and learning to listen to her body completely transformed her path. Together, Nataliya and Traci discuss why so many women feel dismissed in healthcare, what hormone‑related symptoms should never be normalized, and how modern toxins quietly impact our hormones every day.

This episode also explores how inviting God into your health journey, rather than trying to control everything on your own—can bring peace, clarity, and strength in the middle of uncertainty. You'll walk away encouraged, informed, and empowered to advocate for your body, nourish your hormones, reduce toxic exposure, and trust God with every step.

• Why "normal" lab results don't always mean optimal health
• Common hormone symptoms women should stop ignoring
• How daily toxin exposure affects hormones and overall health
• Practical, gentle ways to start reducing toxins without overwhelm
• The role of faith in navigating infertility, hormone imbalance, and healing
• How to start your day in a way that supports both hormones and spiritual health

Whether you're struggling with hormone imbalances, feeling unheard by doctors, walking through infertility, or simply looking for a faith‑rooted approach to wellness, this episode is for you.

🎧 Listen now and be encouraged—your body is not broken, and you're not meant to walk this journey alone.

Read transcript here

This podcast is for informational purposes only and is not medical advice. Please consult your healthcare provider before making changes to your health, nutrition, or fitness routine.

Work with Dr. Nataliya, Apply for Executive Wellness Partnership Connect with Dr. Nataliya: Instagram Health Triad by Nataliya

The Stewardship Shift, Why We're Getting Strong Again

For years, we've been told that burnout is simply the price of high-capacity leadership. We've accepted the "Saturday Crash" and the 3:00 PM brain fog as a normal part of being a mission-driven woman.

But what if your exhaustion isn't a sign of commitment, but a signal of a depleted foundation?

In this inaugural episode of the rebranded Strong Again podcast (formerly Health Triad), I'm pulling back the curtain on why I'm shifting our focus. We are moving beyond generic health tips and into a high-impact strategy designed specifically for the woman who leads departments, systems, and businesses.

In this episode, I share the "Why" Behind the Name: Why Strong Again with Food FItness and Faith represents the resilience and authority you were called to exercise.

Whether you are a Dean, a Director, or a Founder, this episode is a call to tend to your roots so you can lead from the heights. It's time to stop surviving your schedule and start reclaiming your vitality.

Read a full transcript right here

Work with Dr. Nataliya, Apply for Executive Wellness Partnership

Connect with Dr. Nataliya: Instagram Health Triad by Nataliya

In this empowering episode of The Health Tried by Nataliya podcast, I sit down with Kim Murphy, certified plant-based health coach and founder of Simply Plant-Based Kitchen. Kim shares her deeply personal journey from losing her father to chronic illness to transforming her own life through a whole food, plant-based diet.

You'll hear how this change boosted her energy, eliminated brain fog, and improved her overall well-being — and how she now helps others do the same. We break down the myths around plant-based eating, offer practical tips for a smooth transition, and share pantry staples and go-to meals that make healthy living doable, even on the busiest days.

Whether you're plant-curious, ready to overhaul your eating habits, or simply looking to add more plants to your plate, this episode is packed with inspiration, science-backed advice, and a whole lot of encouragement to start where you are.

Get your full transcript right here.

This podcast is for information purposes only. It is not medical or professional advice, so please talk to your doctor before making any changes to your health, nutrition, or fitness routine.

All audio tracks are from Descript audio stock

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In this heartfelt and practical episode, I'm joined by the wonderful Coach Tania—former night-shift respiratory therapist turned certified functional nutrition coach—who shares her powerful journey from the hospital trenches to helping exhausted women reclaim their energy, sleep, and sanity.

We talk honestly about stress, sleep struggles, and the sneaky habits (like scrolling at night or eating the wrong foods) that sabotage our rest. Tania breaks down the connection between stress, cortisol, blood sugar, and sleep, and offers simple, realistic steps anyone can take to feel better—including what to eat (and avoid!) before bed, how to calm your mind, and the surprising way writing things down can help you fall asleep faster.

✨ Whether you're a busy mom, a burnt-out professional, or just tired of being tired, this episode is full of gentle advice and empowering tips to help you feel more like you again.

Tania's Facebook page — Sleep Nutrition with Coach Tania and Instagram.

You can find a full transcript here.

All audio tracks are from Descript audio stock

Visit my ETSY shop https://htncoaching.etsy.com

✨ Some of my go-to favorites (affiliate links included)

• HumeHealth Scale https://www.humehealth.com/NATALIYA16979
• Otomix Bodybuilding Weightlifting MMA & Wrestling Shoes https://amzn.to/4fMg6Zu
• Leggings with Pockets https://amzn.to/4fPr3tz
• Glass Blenders https://amzn.to/45J48eB
• Adjustable Weight Bench https://amzn.to/45K4W2U
• Proform Carbon Treadmills https://amzn.to/3Hro3a5
• Sunny Health & Fitness Premium Manual Treadmill https://amzn.to/3VgVSO8
• Foam Roller for Deep Tissue Massager https://amzn.to/3JtffRy
• Weighted Vest https://amzn.to/45OQwyq
• Amazon Basics Battle Rope for Home Gym Workout https://amzn.to/4lMr8zw
• Instant Pot https://amzn.to/4oQy2WY
• Chopper https://amzn.to/4oLXPjj
• Gym Buddy Magnetic Phone Holder https://amzn.to/4mWLwPm
• Protein Shaker Bottle https://amzn.to/476XEIX
• Fabric Resistance Bands for Legs https://amzn.to/3UENCY9
• Physix Gear Workout Bands https://amzn.to/45Ns3tv
• Power Tower Pull Up Bar Station https://amzn.to/4lLhlJL
• Vibration Plate Exercise Machine https://amzn.to/4lJX7Aq
• Instant Pot Vortex 6QT XL Air Fryer https://amzn.to/41Vckas
• Food Dehydrator https://amzn.to/4mGUKPO
• Polyfit Classic Sandbag https://amzn.to/4oLXMnH

In this empowering episode of The Health Triad by Nataliya, I sit down with fitness and nutrition coach Anais Zanotti to challenge the outdated "no pain, no gain" mindset and explore what really works—especially for women in their 40s and beyond.

We talk about:

· Why motivation is not the answer (and what actually builds consistency)

· Smart training strategies for women going through perimenopause and menopause

· How to safely stay active—even through injury

· The importance of stress management, muscle-building, and personalized approaches

· And the often-overlooked power of warm-ups, cooldowns, and daily habits

Anais also shares her own healing journey with autoimmune conditions and why training smarter—not harder—is the key to lasting wellness.

Whether you're recovering from injury, feeling stuck with your fitness routine, or just trying to feel like yourself again, this episode will remind you: you don't need perfect. You need a plan that works for your life.

🎧 Tune in now and let's rewrite what strong looks like—together.

You can find more about Anais right here: IG Anais Zanotti, YouTube channel and Facebook

You can download a transcript right here

And I just wanted to remind you that this podcast is for information purposes only. It is not medical or professional advice, so please talk to your doctor before making any changes to your health, nutrition, or fitness routine.

All audio tracks are from Descript audio stock

Visit my ETSY shop https://htncoaching.etsy.com

✨ Some of my go-to favorites (affiliate links included)

• HumeHealth Scale https://www.humehealth.com/NATALIYA16979
• Otomix Bodybuilding Weightlifting MMA & Wrestling Shoes https://amzn.to/4fMg6Zu
• Leggings with Pockets https://amzn.to/4fPr3tz
• Glass Blenders https://amzn.to/45J48eB
• Adjustable Weight Bench https://amzn.to/45K4W2U
• Proform Carbon Treadmills https://amzn.to/3Hro3a5
• Sunny Health & Fitness Premium Manual Treadmill https://amzn.to/3VgVSO8
• Foam Roller for Deep Tissue Massager https://amzn.to/3JtffRy
• Weighted Vest https://amzn.to/45OQwyq
• Amazon Basics Battle Rope for Home Gym Workout https://amzn.to/4lMr8zw
• Instant Pot https://amzn.to/4oQy2WY
• Chopper https://amzn.to/4oLXPjj
• Gym Buddy Magnetic Phone Holder https://amzn.to/4mWLwPm
• Protein Shaker Bottle https://amzn.to/476XEIX
• Fabric Resistance Bands for Legs https://amzn.to/3UENCY9
• Physix Gear Workout Bands https://amzn.to/45Ns3tv
• Power Tower Pull Up Bar Station https://amzn.to/4lLhlJL
• Vibration Plate Exercise Machine https://amzn.to/4lJX7Aq
• Instant Pot Vortex 6QT XL Air Fryer https://amzn.to/41Vckas
• Food Dehydrator https://amzn.to/4mGUKPO
• Polyfit Classic Sandbag https://amzn.to/4oLXMnH

In this episode of Health Triad by Nataliya, I'm joined by the vibrant and empowering Coach Yeni Curbelo. Her story is one of radical transformation—not just physically, but emotionally and spiritually. From gaining 60 pounds and feeling disconnected from herself, to finding strength through lifting, healing through mindset work, and ultimately becoming a coach who helps others do the same—Yeni's journey is deeply relatable and inspiring.

We talk about what it really means to build strength from the inside out. Yeni shares how discipline, education, and community helped her shift not just her body, but her entire perspective on health. She opens up about her relationship with food, the healing power of movement, and why rest and recovery are just as important as the work we put in at the gym.

What I love most about this conversation is how real and grounded it is. Yeni reminds us that true wellness isn't about doing more—it's about doing what aligns with your body, mind, and soul. Whether you're just beginning your journey or have been on this path for years, you'll walk away from this episode feeling seen, supported, and encouraged to keep going.

Tune in, take what resonates, and let it speak to your own journey of growth.

Learn more about Coach Yeni and YC Coaching here

Disclaimer: I am not a doctor, licensed therapist, or registered dietitian. The content shared in this podcast is based on personal experience, research, and personal holistic wellness practices. Please consult with a qualified healthcare provider before making any changes to your health routine.

All background music is sourced from the Descript music library.

Visit my ETSY shop https://htncoaching.etsy.com

✨ Some of my go-to favorites (affiliate links included)

• HumeHealth Scale https://www.humehealth.com/NATALIYA16979
• Otomix Bodybuilding Weightlifting MMA & Wrestling Shoes https://amzn.to/4fMg6Zu
• Leggings with Pockets https://amzn.to/4fPr3tz
• Glass Blenders https://amzn.to/45J48eB
• Adjustable Weight Bench https://amzn.to/45K4W2U
• Proform Carbon Treadmills https://amzn.to/3Hro3a5
• Sunny Health & Fitness Premium Manual Treadmill https://amzn.to/3VgVSO8
• Foam Roller for Deep Tissue Massager https://amzn.to/3JtffRy
• Weighted Vest https://amzn.to/45OQwyq
• Amazon Basics Battle Rope for Home Gym Workout https://amzn.to/4lMr8zw
• Instant Pot https://amzn.to/4oQy2WY
• Chopper https://amzn.to/4oLXPjj
• Gym Buddy Magnetic Phone Holder https://amzn.to/4mWLwPm
• Protein Shaker Bottle https://amzn.to/476XEIX
• Fabric Resistance Bands for Legs https://amzn.to/3UENCY9
• Physix Gear Workout Bands https://amzn.to/45Ns3tv
• Power Tower Pull Up Bar Station https://amzn.to/4lLhlJL
• Vibration Plate Exercise Machine https://amzn.to/4lJX7Aq
• Instant Pot Vortex 6QT XL Air Fryer https://amzn.to/41Vckas
• Food Dehydrator https://amzn.to/4mGUKPO
• Polyfit Classic Sandbag https://amzn.to/4oLXMnH