The Art of Living Well Podcast®

What happens when you trade a typical college spring break for 10 days of silence, no phone, 4 a.m. wake-ups and hours of meditation?

This week, we're joined by Lily Lev, a recent University of Michigan graduate who studied biology, health and society. While studying abroad, Lily traveled to Thailand for a 10-day silent meditation retreat—an experience that challenged her physically and mentally and ultimately changed the way she thinks about health, emotions and resilience.

In this conversation, Lily shares what those 10 days were really like, why sitting still was harder than staying silent, and the lessons she brought home about non-attachment, loving-kindness, stress and becoming less reactive.

We also explore Lily's evolving definition of holistic health, the connection between physical and mental resilience, and the routines she recommends for young adults navigating the transition to college and beyond.

IN THIS EPISODE: ✨ What 10 days at a silent meditation retreat actually looked like ✨ Why discomfort became one of Lily's greatest teachers ✨ How non-attachment can change our relationship with difficult emotions ✨ The surprising power of loving-kindness ✨ Why health is about so much more than nutrition and exercise ✨ Lily's advice for creating healthy routines during college

TIMESTAMPS:

00:00 – Why Lily chose a 10-day silent meditation retreat in Thailand 04:27 – What a typical day at the retreat looked like 10:20 – The hardest part: learning to sit with discomfort 13:55 – Mental resilience and the lessons Lily brought home 16:34 – Loving-kindness, compassion and letting go of anger 22:01 – Redefining health beyond diet and exercise 26:05 – HYROX, physical challenges and pushing yourself 28:27 – The connection between physical and mental health 29:20 – Lily's advice for navigating college and building healthy routines 32:53 – What the Art of Living Well means to Lily

FALL IS THE PERFECT TIME FOR A RESET

Fall is the perfect time to press reset. Our 7-day Vitality Reboot gives you a clear, guided path to reducing inflammation and reclaiming your energy, with Marnie and Stephanie in your corner the whole way. You do the work, we provide the roadmap and the support. Join us at https://p.bttr.to/39XDmpQ

CONNECT WITH THE ART OF LIVING WELL 💌 Substack Newsletter: https://theartoflivingwell.substack.com/ 📸 Instagram: https://www.instagram.com/theartofliving_well/ 🎧 Spotify: https://open.spotify.com/show/4gym3jO 🍎 Apple Podcasts: The Art of Living Well Podcast 🌐 Website: https://www.theartoflivingwell.us/

If you enjoyed this episode, please follow the show, leave us a rating and review, and share it with someone who could use this conversation.

Summer just happened, and by September, Marnie and Stephanie are usually scrambling to rebuild their routines from scratch. Not this year. In this episode of The Art of Living Well Podcast®, they recap the summer (the good stuff and the stuff that slipped), then get into what they call their non-negotiables: the floor, not the ceiling. The handful of things they protect no matter how chaotic life gets.

They walk through the specifics: how they keep moving even on days with zero free time, why sleep is non-negotiable and how alcohol affects it more than people admit, the daily smoothie and protein-first habit that keeps their blood sugar and energy steady, and the no-phones-at-the-table rule that's harder to enforce than it sounds. Along the way, they talk about why they both still work with coaches themselves, and why that's true no matter how "figured out" your habits are.

They close by introducing the Fall 7-Day Vitality Reboot, starting September 27, with both a live cohort and a self-paced option available.

Key Takeaways:

•Non-negotiables are the floor, not the ceiling — the few things you protect no matter how chaotic life gets

•Movement doesn't require a full workout — stairs, short walks, and airport laps all count on the busiest days

•Alcohol disrupts sleep more consistently than most people realize, even just one drink

•Starting the day with protein, fat, and fiber helps stabilize blood sugar and energy for the rest of the day

•Planning ahead, like packing salads or bringing a shaker bottle, makes healthy choices easier when travel throws off your routine

•Working with a coach, in any category of life, tends to lead to better outcomes than going it alone

•A phone-free table is one of the simplest ways to stay present with the people you're actually with

•The Fall Vitality Reboot starts September 27 and offers both a live cohort and a self-paced option

Episode Breakdown with Timestamps:

00:00 Welcome Back: Summer Wrap-Up Begins 00:32 Three Things We're Covering Today 01:14 Marnie's Summer Highlights: Family Trip and Montana With Jordan 02:36 The Simple Things: Outdoor Dinners and a $40 Deck Table 04:38 Stephanie's Two-Week Family Trip and Learning to Slow Down 06:08 Introducing Our Non-Negotiables: The Floor, Not the Ceiling 06:40 Non-Negotiable #1: Movement, Even When the Day Falls Apart 08:20 Getting Creative With Movement While Traveling 09:42 Non-Negotiable #2: Sleep and Knowing Your Own Limits 10:53 Why One Drink Disrupts Marnie's Sleep Every Time 11:35 Midlife and Caring Less What Other People Think 12:54 Non-Negotiable #3: The Daily Smoothie and Protein First 14:16 The Backup Plan: Protein on the Go When Life Gets Chaotic 15:15 Hydration on the Road 16:08 Packing Ahead: The Salad-in-a-Jar Story 16:55 The TSA Ice Pack Incident 17:24 Why We Both Still Work With Coaches 19:06 What the Research Says About Coached vs. Non-Coached Outcomes 19:57 Coaches for Every Season of Life 20:38 Non-Negotiable #4: No Phones at the Table 22:24 What Marnie's Daughter's School Says About Texting Back Right Away 23:38 Introducing the Fall Vitality Reboot 23:55 Live Cohort or Self-Paced: Choose What Works for You 24:58 What's the One Non-Negotiable You'll Protect This Fall?

Feeling tired, inflamed, or stuck in a cycle of cravings? Join our 7-Day Fall Vitality Reboot starting September 27 and discover how much better you can feel with simple daily habits and a supportive community beside you every step of the way. Click here to save your spot: https://l.bttr.to/fNSbn

Not sure where to start, or want to talk it through first? Book a free discovery call with Marnie and Stephanie.

Subscribe to our Substack to get episode updates, wellness tips, and personal reflections from Marnie & Stephanie delivered straight to your inbox. Grab your free Midlife Travel Resilience Checklist here. If you love the show and want to support what we're building, consider a paid subscription for $30 annually. https://theartoflivingwell.substack.com/

Follow & Connect:

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

YouTube: https://www.youtube.com/@theartoflivingwellpodcast

LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/

TikTok: https://www.tiktok.com/@theartoflivingwel/

Spotify: https://open.spotify.com/show/4gym3jOPdSHwrpM1BmxyJz

Apple Podcasts: https://podcasts.apple.com/us/podcast/the-art-of-living-well-podcast/id1482050468

Connect with Your Hosts: Marnie Dachis Marmet: https://www.instagram.com/zenfullifecoaching

Stephanie May Potter: https://www.instagram.com/stephaniemaypotter/

What if one tiny carbon molecule could help protect your cells from oxidative stress and support the mitochondria responsible for producing your energy? In this fascinating episode of The Art of Living Well Podcast®, we sit down with Ken Swartz, aka Ken the Scientist, co-founder of C60 Power, to explore Carbon 60 (C60)—a unique form of carbon that Ken first encountered while researching radiation protection in a fusion energy lab. Ken takes us inside the science of C60 and explains why this molecule has gained attention in the longevity and biohacking worlds for its potential role in antioxidant defense, mitochondrial health, cellular energy, inflammation and healthy aging. We break down oxidative stress in simple terms, why mitochondrial function becomes increasingly important as we age, and how C60 differs from familiar antioxidants such as CoQ10 and glutathione. Ken also shares what to look for when choosing a C60 product, including purity, third-party testing, sourcing and packaging. For our midlife listeners, we dig into an especially interesting question: Could supporting mitochondrial health influence the way we experience energy, brain fog and other changes associated with aging? In this episode, you'll learn:

• What Carbon 60 (C60) actually is—and its surprising connection to fusion-energy research
• How oxidative stress affects our cells, mitochondria and aging
• The relationship between mitochondrial function, cellular energy and aging
• Why brain fog, fatigue and inflammation may be associated with oxidative stress
• How C60 differs from CoQ10, glutathione and other antioxidants
• What Ken says about C60 and hormone production—and why women using HRT should discuss supplementation with their healthcare practitioner
• C60 oil vs. gummies and how the different delivery methods compare
• What to look for when choosing C60: purity, sourcing, third-party testing and packaging
• Ways to assess oxidative stress and mitochondrial function
• What the research does—and does not—tell us about C60 and longevity
• How topical C60 is being used in skincare
• Why no supplement replaces the foundations of nutrition, movement, sleep and stress management

TIMESTAMPS

00:00 – What is Carbon 60 (C60)? 03:45 – C60, mitochondria and oxidative stress 07:00 – Brain fog, fatigue and inflammation 11:00 – C60, hormones and midlife health 14:30 – How to use C60 and when to expect results 19:45 – How to choose a high-quality C60 product 21:30 – Safety, medications and who should use caution 23:30 – Testing oxidative stress and mitochondrial health 27:30 – C60 for skincare and healthy aging 29:30 – C60 vs. peptides 31:00 – How to get started with C60

Learn more + special listener offer C60 Power: https://shopc60.com Discount code: LIVINGWELL60 C60 research and education: https://www.whatisc60.org

----------------------------------------------------------

Feeling tired, inflamed, or stuck in a cycle of cravings? Join our 7-Day Fall Vitality Reboot starting September 27 and discover how much better you can feel with simple daily habits and a supportive community beside you every step of the way. Click here to save your spot: https://l.bttr.to/fNSbn

Not sure where to start, or want to talk it through first? Book a free discovery call with Marnie and Stephanie.

Subscribe to our Substack to get episode updates, wellness tips, and personal reflections from Marnie & Stephanie delivered straight to your inbox. Grab your free Midlife Travel Resilience Checklist here. If you love the show and want to support what we're building, consider a paid subscription for $30 annually. https://theartoflivingwell.substack.com/

Follow & Connect:

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

YouTube: https://www.youtube.com/@theartoflivingwellpodcast

LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/

TikTok: https://www.tiktok.com/@theartoflivingwel/

Spotify: https://open.spotify.com/show/4gym3jOPdSHwrpM1BmxyJz

Apple Podcasts: https://podcasts.apple.com/us/podcast/the-art-of-living-well-podcast/id1482050468

Connect with Your Hosts:

Marnie Dachis Marmet: https://www.instagram.com/zenfullifecoaching

Stephanie May Potter: https://www.instagram.com/stephaniemaypotter/

Have you ever noticed how two women fifteen years apart can seem worlds apart in energy, while two women the same age can be aging in completely different directions?

In this episode of The Art of Living Well Podcast®, Marnie and Stephanie unpack what they call the midlife health dashboard: the metrics that actually predict how well you're aging, beyond the number on a biological age test. They share their own results from two different biological age tests, including a jarring 16-year gap between the two, and walk through what's actually within your control.

Biological age testing has exploded in popularity, with people online sharing scores and spending real money to find out if they're aging faster or slower than their birth certificate says. Marnie and Stephanie have both taken these tests themselves, and they break down what the scores actually mean, what they missed, and why the number matters far less than the daily habits behind it.

Whether you've taken a biological age test, are curious about one, or just want a practical way to think about aging well, this episode gives you a place to start today.

Key Takeaways:

•Biological age tests compare you to other people who took that same test, often a health-conscious group, not the general population

•Genetic testing can also reveal your MTHFR status and ApoE genotype, which may be more useful day to day than the biological age score itself

•Getting up off the floor without using your hands is one of the simplest predictors of long-term mobility

•Walking pace and small daily movement snacks measurably affect how well you age, not just how far you walk

•Deep sleep, not just total hours, is one of the most overlooked levers for energy and recovery in midlife

•Most women are still under-eating protein, and it shows up in blood work, energy, and cravings

•Chronic stress and time spent in fight-or-flight directly affects your biological age, not just how you feel day to day

•You don't need a lab test to start improving your health dashboard, an honest self-score across a few key areas is a good place to begin

Episode Breakdown with Timestamps:

00:00 Why Two Women 15 Years Apart Can Age So Differently 00:59 Welcome Back: Introducing the Midlife Health Dashboard 01:28 What Biological Age Actually Measures 01:55 Stephanie's Biological Age Test Results, Explained 04:34 Marnie's Two Test Results: One Said 54, One Said 38.6 07:37 The MTHFR Gene and Why Methylation Matters 08:49 Genes Aren't Destiny: A Quick Note on Epigenetics 09:30 Metric: Muscle and Functional Strength 10:21 The "Can You Get Off the Floor" Longevity Test 10:49 Book Rec: The New Fit With Aaron Leventhal (Episode 284) 11:32 Metric: Walking, Movement Snacks, and Pace 13:49 Metric: Sleep and the Midlife Wake-Up Spiral 15:26 Sleep Trackers Worth Trying: Aura Ring vs. Whoop 16:30 Chasing Deep Sleep: What Actually Moved the Needle 17:44 Metric: Stress, the Nervous System, and a PEMF Mat Experiment 19:52 Metric: Protein, and Why Most Women Are Under-Eating It 22:15 Does Everyone Need to Take a Biological Age Test? 23:02 Metric: Connection and Purpose 23:59 Metric: Getting Out of Fight-or-Flight 24:59 Build Your Own Health Dashboard: Score Yourself 25:08 How Old Do You Actually Feel? 28:16 What We'd Tell Our Kids Now 29:21 Share Your Biological Age Results With Us 29:45 Join the Fall Vitality Reboot, Starting September 27

Resources and Links: Episode 267, The New Fit with Aaron Leventhal Episode284 with Danny King (Lifetime) on VO2 max Episode 319 on Community and Longevity for Midlife Women Episode317 Design a life you love with the "big ass calendar" co-founder

Feeling tired, inflamed, or stuck in a cycle of cravings? Join our 7-Day Fall Vitality Reboot starting September 27 and discover how much better you can feel with simple daily habits and a supportive community beside you every step of the way. Click here to save your spot: https://l.bttr.to/fNSbn

Subscribe to our Substack to get episode updates, wellness tips, and personal reflections from Marnie & Stephanie delivered straight to your inbox. Grab your free Midlife Travel Resilience Checklist here. If you love the show and want to support what we're building, consider a paid subscription for $30 annually. https://theartoflivingwell.substack.com/

Follow & Connect: Instagram: https://www.instagram.com/theartofliving_well/ YouTube: https://www.youtube.com/@theartoflivingwellpodcast LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/ TikTok: https://www.tiktok.com/@theartoflivingwel/ Spotify: https://open.spotify.com/show/4gym3jOPdSHwrpM1BmxyJz Apple Podcasts: https://podcasts.apple.com/us/podcast/the-art-of-living-well-podcast/id1482050468

Connect with Your Hosts: Marnie Dachis Marmet: https://www.instagram.com/zenfullifecoaching Stephanie May Potter: https://www.instagram.com/stephaniemaypotter/

What if everything you've been told about menopause is incomplete?

Many women believe menopause automatically means weight gain, brain fog, fatigue, poor sleep, and feeling like the best years are behind them. But according to physician and hormone expert Dr. Miranda Naylor, menopause isn't the beginning of decline—it can become one of the greatest opportunities to reset your health.

In this episode, we explore the biggest myths surrounding perimenopause and menopause, the role genetics really play, how lifestyle impacts ovarian aging, and where hormone replacement therapy fits into a personalized longevity plan.

Whether you're approaching menopause, currently navigating it, or simply want to prepare for healthy aging, this conversation will leave you feeling informed, empowered, and hopeful.

In this episode you'll learn:

• Why menopause doesn't have to mean decline

• Why your mother's experience doesn't determine yours

• The difference between chronological age, biological age and ovarian age

• Lifestyle habits that can dramatically improve your menopausal transition

• When hormone replacement therapy may be appropriate

• Bioidentical hormones vs synthetic hormones

• The importance of estrogen, progesterone and testosterone

• How community, sleep and stress influence hormone health

• Why menopause can become a powerful opportunity for reinvention

Time Stamps

00:00 Welcome + Why Menopause Needs a New Narrative

02:05 The Biggest Myths About Menopause

04:45 The Unexpected Gifts of Midlife

08:30 Why Menopause Can Be Your Health Reset

10:50 Hormone Replacement Therapy: What Women Need to Know

15:15 Estrogen, Progesterone & Testosterone Explained

18:45 A Real-Life Patient Success Story

20:30 The Lifestyle Habits That Matter Most

25:05 Genetics vs. Lifestyle: Does Your Mom's Menopause Predict Yours?

27:30 Biological Age vs. Ovarian Age

31:30 HRT Myths, Breast Cancer & Safety

35:20 Dr. Miranda's RISE Method + Final Takeaways

37:10 Free Hormone Quiz + Closing Thoughts

Connect with Dr. Miranda Naylor

• Website

• Instagram

• Modern Women's Wellness Podcast

• Free Hormone Quiz

Connect with Us

Follow & Connect: Instagram: https://www.instagram.com/theartofliving_well/ YouTube: https://www.youtube.com/@theartoflivingwellpodcast LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/ TikTok: https://www.tiktok.com/@theartoflivingwel/ Spotify: https://open.spotify.com/show/4gym3jOPdSHwrpM1BmxyJz Apple Podcasts: https://podcasts.apple.com/us/podcast/the-art-of-living-well-podcast/id1482050468

Connect with your Hosts: https://www.theartoflivingwell.us/about-us

You don't have to live in the woods to get bit by a tick. It can happen in your backyard, on a walk, even pulling weeds in your own garden.

In this episode of The Art of Living Well Podcast®, Marnie and Stephanie sit down with Ali Moresco, a tick-borne disease survivor, healthcare publicist, and one of the most recognized Lyme disease advocates in the country. Ali spent two years searching for a diagnosis before learning she had Lyme disease along with several co-infections, and she's turned that experience into advocacy work that has helped shape federal tick-borne disease legislation as executive board chair of Project Lyme.

Ali walks through what those confusing early years of unexplained symptoms actually looked like, why standard Lyme testing misses far more cases than most people realize, and the practical prevention and removal steps worth knowing before your next walk outside. She also shares what her recovery has actually required over the better part of a decade, including where the treatment protocols and research are headed next.

Whether you spend your weekends on the trail, garden in your own backyard, or just want to know what to actually do if you find a tick on you, this conversation will change how you think about prevention.

Key Takeaways:

• Lyme disease is present in all 50 states, not just the East Coast

• Standard two-tier Lyme tests can be 64-78% inaccurate, especially in the early weeks after a bite

• Fewer than half of people infected with Lyme ever develop the classic bullseye rash

• Never burn, smother, or otherwise irritate an attached tick — use fine-tipped tweezers and pull straight up

• Save a removed tick in a bag or jar; some states and universities offer free tick testing

• Alpha-Gal syndrome is a tick-borne meat allergy that can also cause fatigue, brain fog, and gastro symptoms

• Symptoms from a tick bite can surface years later, often triggered by an unrelated stressful event or illness

• Recovery from chronic tick-borne illness is rarely linear and often requires a combination of treatments tailored to the individual person

Episode Breakdown with Timestamps:

00:00 Introduction & Meeting Ali Moresco

01:03 Does Ali Still Enjoy Being Outside After Everything She's Been Through

02:51 Life Before Lyme Disease Was Part of Her Vocabulary

07:23 The Timeline From Tick Bite to First Symptoms

08:53 The Two-Year Path to Diagnosis

10:39 Why Standard Lyme Testing Misses So Many Cases

13:40 What Her Lowest Point Actually Looked Like

17:28 The Biggest Misconceptions About Tick Bites

19:43 Beyond Lyme: Other Tick-Borne Conditions on the Rise

20:34 Understanding Alpha-Gal Syndrome

22:31 Babesiosis and Bartonella, Explained

23:24 How to Actually Prevent Tick Bites

26:36 Prophylactic Antibiotics After a Bite

27:49 The Right Way to Remove a Tick (and What Never to Do)

29:46 What to Do With a Tick After You Remove It

30:58 Can Symptoms Show Up Years After a Bite?

32:47 Reasons for Hope: New Research on the Horizon

35:55 Inside Project Lyme's Advocacy Work

37:48 What Treatment Actually Looks Like Long-Term

44:03 The Daily Habits That Help Ali Stay Well

45:34 Where to Find Ali and Her Work

46:28 "What Does the Art of Living Well Mean to You?"

Guest Links:

Instagram: instagram.com/alitmoresco Moresco PR: amorescopr.com/ali-moresco Project Lyme: projectlyme.org

---------------------------------------------------------------------------------------------------------

Feeling tired, inflamed, or stuck in a cycle of cravings? Join our 7-Day Fall Vitality Reboot starting September 27 and discover how much better you can feel with simple daily habits and a supportive community beside you every step of the way. Click here to save your spot: https://l.bttr.to/fNSbn ---------------------------------------------------------------------------------------------------------

Subscribe to our Substack to get episode updates, wellness tips, and personal reflections from Marnie & Stephanie delivered straight to your inbox. Grab your free Midlife Travel Resilience Checklist here. If you love the show and want to support what we're building, consider a paid subscription for $30 annually. https://theartoflivingwell.substack.com/

Follow & Connect: Instagram: https://www.instagram.com/theartofliving_well/ YouTube: https://www.youtube.com/@theartoflivingwellpodcast LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/ TikTok: https://www.tiktok.com/@theartoflivingwel/ Spotify: https://open.spotify.com/show/4gym3jOPdSHwrpM1BmxyJz Apple Podcasts: https://podcasts.apple.com/us/podcast/the-art-of-living-well-podcast/id1482050468

Connect with your Hosts: https://www.theartoflivingwell.us/about-us

When most people think about longevity, they immediately think about nutrition, exercise, sleep, supplements, or hormone health. But what if one of the biggest predictors of living a longer, healthier life has nothing to do with what's on your plate?

In this episode of The Art of Living Well Podcast®, we're diving into one of the most overlooked pillars of health: community and meaningful human connection.

Loneliness has quietly become a public health crisis, and research continues to show that meaningful relationships influence everything from mental health and stress resilience to inflammation, cognitive function, and longevity. Yet many of us—especially women in midlife—find ourselves unintentionally putting friendships and community on the back burner while juggling careers, parenting, caregiving, and endless responsibilities.

We share personal stories from our Minneapolis Hiking Collective, discuss why in-person connection matters so much, explore the difference between loneliness and isolation, and offer practical ways to build deeper relationships—even if you're an introvert or feel like you don't have the time.

In this episode, we discuss:

00:00 Why community may be one of the most overlooked pillars of longevity

02:05 The surprising statistics on loneliness and why they matter

04:10 Why we started the Minneapolis Hiking Collective

07:20 Building community through shared interests and activities

09:55 Making time for relationships in a busy season of life

11:55 Loneliness vs. isolation—and why they aren't the same thing

15:45 Finding your people and creating meaningful connections

17:40 Community after retirement and during the empty nest years

20:30 Volunteering, travel, and creating experiences that strengthen relationships

23:45 Lessons from the Blue Zones and cultures that prioritize community

25:15 Why experiences often matter more than gifts

27:00 How to build deeper friendships through simple one-on-one connection

29:00 Our challenge for you this week

Mentioned in today's episode

• Minneapolis Hiking Collective

• Blue Zones

• DIY Vitality Reboot

If you've been feeling sluggish, foggy, or just not like yourself lately, this is where we'd start. The Vitality Reboot is a 7-day functional medicine liver detox you can do anytime, at your own pace, with full support from us along the way. Women consistently tell us it's the thing that finally helps them feel like themselves again. Start here

Subscribe to our Substack to get episode updates, wellness tips, and personal reflections from Marnie & Stephanie delivered straight to your inbox. If you love the show and want to support what we're building, consider a paid subscription for $30 annually.

Follow & Connect: Instagram: https://www.instagram.com/theartofliving_well/ YouTube: https://www.youtube.com/@theartoflivingwellpodcast LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/ TikTok: https://www.tiktok.com/@theartoflivingwel/ Spotify: https://open.spotify.com/show/4gym3jOPdSHwrpM1BmxyJz Apple Podcasts: https://podcasts.apple.com/us/podcast/the-art-of-living-well-podcast/id1482050468

Connect with your Hosts: https://www.theartoflivingwell.us/about-us

What if your strongest, most adventurous years are still ahead of you — not behind you?

In this episode of The Art of Living Well Podcast®, Marnie and Stephanie sit down with Jen Segger, world-class endurance athlete, high-performance coach, and co-founder of the Rebuild Retreat, to explore what it really looks like to keep dreaming bigger in midlife. From her roots in adventure racing to coaching women through the physiology of perimenopause and beyond, Jen brings a grounded, practical perspective on what separates the women who achieve meaningful goals from those who stay stuck.

Jen's path started with a pivot away from competitive field hockey and a move to Whistler in her early twenties, where she began building a life around adventure racing — a sport that takes teams through remote terrain for up to ten days nonstop. Over two decades, she has raced across the world, guided expeditions in Colombia, co-created immersive retreats on Vancouver Island, and built a coaching practice around getting people to the finish line of whatever matters most to them.

Whether you're training for your first endurance event, trying to figure out how to work with your hormones instead of against them, or simply wondering what's still possible in this chapter of life, this conversation will help you move forward.

Key Takeaways:

• Starting small is not settling — it's the most sustainable path to a big goal

• The most consistent athletes aren't the most talented; they're the ones who protect their training time like an appointment with themselves

• Comparison is one of the biggest obstacles women face in perimenopause and goal-setting alike

• Your goal needs to be genuinely yours — not what your peers are doing or what looks good on paper

• Working with a coach isn't just about a training plan; it's about accountability, external perspective, and staying coachable

• Longevity matters more than peak performance — Jen herself is currently prioritizing addressing imbalances over racing

• Integrating your goals with your family life makes them more sustainable, not smaller

• Midlife is not a signal to scale back; it's an invitation to get clearer about what you actually want

Episode Breakdown with Timestamps: 00:00 Introduction & How Marnie and Stephanie Met Jen

01:32 Jen's Path From Field Hockey to Adventure Racing

03:51 What Adventure Racing Teaches You About Life

09:32 Staying Motivated After 25 Years as an Athlete

11:12 What to Say to Women Who Think Midlife Means Slowing Down

14:12 How to Set a Goal That's Actually Yours

16:39 Planning Your Year With Intention

23:24 Working With Your Hormones in Perimenopause

26:28 What Separates Women Who Achieve Goals From Those Who Get Stuck

30:57 Why Every Woman Needs a Coach

35:40 The Rebuild Retreat on Vancouver Island

39:53 The Colombia Trekking Expedition With Terra Venture

51:42 One Thing You Can Do This Week

53:01 What's Lighting Jen Up Right Now

56:30 "What Does the Art of Living Well Mean to You?"

Guest Links: Website: jensegger.com Instagram: https://www.instagram.com/jensegger/ Terra Venture expeditions (Colombia): https://www.terra-venture.com/expeditions

If you've been feeling sluggish, foggy, or just not like yourself lately, this is where we'd start. The Vitality Reboot is a 7-day functional medicine liver detox you can do anytime, at your own pace, with full support from us along the way. Women consistently tell us it's the thing that finally helps them feel like themselves again. Start here

Subscribe to our Substack to get episode updates, wellness tips, and personal reflections from Marnie & Stephanie delivered straight to your inbox. If you love the show and want to support what we're building, consider a paid subscription for $30 annually.

Follow & Connect: Instagram: https://www.instagram.com/theartofliving_well/ YouTube: https://www.youtube.com/@theartoflivingwellpodcast LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/ TikTok: https://www.tiktok.com/@theartoflivingwel/ Spotify: https://open.spotify.com/show/4gym3jOPdSHwrpM1BmxyJz Apple Podcasts: https://podcasts.apple.com/us/podcast/the-art-of-living-well-podcast/id1482050468

Connect with your Hosts: https://www.theartoflivingwell.us/about-us

Are you living your life by design...or by default?

If you've ever found yourself saying, "I don't have enough time," feeling like the weeks fly by, or wondering where the year went, this episode is for you.

This week, we're joined by Taylor Prokes, co-founder of the Big A## Calendar Company, endurance athlete, entrepreneur, and advocate for intentional living. Taylor shares why your calendar is much more than a scheduling tool—it's one of the most powerful ways to create a life filled with purpose, joy, adventure, and meaningful experiences.

Together, we explore how planning ahead can help you stop simply reacting to life and start intentionally creating it. Whether you're navigating midlife, raising teenagers, becoming an empty nester, or simply craving more fulfillment, Taylor offers practical strategies to help you prioritize what matters most.

We also discuss why women in midlife may actually have more opportunities than ever before to pursue meaningful goals, embrace adventure, and inject more fun into everyday life.

In this episode, we discuss:

• Why your calendar shapes your life more than you realize
• How to stop saying "I don't have time"
• The power of planning adventures and experiences in advance
• Why midlife is the perfect time to prioritize yourself
• The concept of a Misogi—a year-defining challenge
• Why doing hard things builds confidence and resilience
• How to balance family, work, relationships, and personal goals
• The importance of creating seasons instead of chasing "perfect balance"
• How mini adventures can add more joy to everyday life
• Practical ways to become more intentional with your time

Episode Breakdown with Timestamps

In This Episode

01:15 How Taylor discovered intentional living

09:30 Stop reacting to life—start designing it

15:30 Why planning ahead creates more freedom

19:30 Rethinking work-life balance

27:00 What is a Misogi?

34:45 How the Big Ass Calendar works

42:00 Why women in midlife should prioritize fun

50:30 When life changes your plans

Whether your next adventure is running your first race, learning a new skill, taking a bucket-list trip, or simply scheduling more fun with friends and family, this conversation will inspire you to stop waiting and start living.

Connect with Taylor Prokes

Instagram: @TaylorProkes

Website: TheBigAssCalendar.com

Use this link and code LIVINGWELL for a discount off your calendar purchase.

Summer is the perfect time to press reset. Our 7-day Vitality Reboot gives you a clear, guided path to reducing inflammation and reclaiming your energy, with Marnie and Stephanie in your corner the whole way. You do the work, we provide the roadmap and the support. Join us at https://p.bttr.to/39XDmpQ

Follow and Connect

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

Facebook: https://www.facebook.com/theartoflivingwellpodcast/

LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/?viewAsMember=true

Connect with Your Hosts

Marnie Dachis Marmet: https://www.instagram.com/zenfullifecoaching

Stephanie May Potter: https://www.instagram.com/stephaniemaypotter/

If you enjoyed this episode, we'd love for you to subscribe, leave a review, and share it with someone who needs a reminder that it's never too late to design a life they truly love.

When was the last time you heard someone say creatine was for women? Probably not often enough.

In this episode of The Art of Living Well Podcast®, Marnie and Stephanie break down one of the most researched supplements available and make the case for why midlife women should be paying attention. Creatine has long been associated with bodybuilders and gym culture, but the science tells a far more interesting story, especially for women navigating perimenopause, menopause, and the hormonal shifts that come with them.

This conversation covers the basics of how creatine works, why women naturally have lower stores than men, and what the emerging research says about its benefits for muscle, recovery, energy, and brain health. Marnie and Stephanie also share how they each take it daily, what brands they trust, and how to work through the bloating concern that keeps many women from sticking with it.

Supplements are never the whole picture. But this one may be worth a closer look.

Key Takeaways

• What creatine is and how it supports cellular energy production

• Why women have lower creatine stores than men

• How declining estrogen affects muscle mass and recovery

• The strength and lean muscle benefits of creatine in perimenopause and postmenopause

• Why brain fog and cognitive decline make creatine worth considering

• The truth about bloating and water retention

• The form, dose, and timing that Marnie and Stephanie each use

• What to look for on a label and brands they recommend

• Who should consult a doctor before starting

Episode Breakdown with Timestamps

00:00 Why creatine matters for women 01:30 What creatine is and how ATP works 03:30 Why women have lower creatine stores 05:00 Strength, muscle mass, and recovery 07:00 Addressing the bloating concern 08:30 Perimenopause and postmenopause research 10:00 Brain health and cognitive function 11:30 Benefits across all life stages 12:00 Myths and contraindications 13:30 Creatine monohydrate: dosing and timing 15:00 Brands and what to look for 18:00 Final takeaways

Resources and Links

Kion Creatine: Code: ARTOFLIVINGWELL

Brick House Nutrition Creatone Code: livingwell

Equi.Life Cell Force

Website: https://www.theartoflivingwell.us

Sponsors

This episode is brought to you by Good Health Saunas, offering commercial grade infrared saunas designed to support detoxification, muscle recovery, relaxation, and better sleep. Visit https://goodhealthsaunas.com or stop by their Mall of America, Appleton, or Waukesha locations. Be sure to mention The Art of Living Well Podcast® for exclusive pricing.

Summer is the perfect time to press reset. Our 7-day Vitality Reboot gives you a clear, guided path to reducing inflammation and reclaiming your energy, with Marnie and Stephanie in your corner the whole way. You do the work, we provide the roadmap and the support. Join us at https://p.bttr.to/39XDmpQ

Join Us This Summer — Mahjong Night!

If you are local to the Twin Cities, come spend a summer evening with us. We are hosting a fun night of mahjong, connection, and community on Wednesday, July 22nd from 6:30 to 8:30 PM. Expect good company, giveaways, and plenty of laughs around the table. Tickets are $20 to play. Location will be in Edina or Minnetonka depending on the weather, and the address will be shared upon registration. Please note this event is for experienced players only and space is limited. Grab your spot before it sells out at https://l.bttr.to/t9qKg

Follow and Connect

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

Facebook: https://www.facebook.com/theartoflivingwellpodcast/

LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/?viewAsMember=true

Connect with Your Hosts

Marnie Dachis Marmet: https://www.instagram.com/zenfullifecoaching

Stephanie May Potter: https://www.instagram.com/stephaniemaypotter/