The Cinnamon Effect - Supporting Women's Health, Emotional Resilience and Personal Growth

One of the hardest parts of starting over can be realizing that the life we planned is no longer the life in front of us, and that our body may respond to that loss before we even know what to do next.

In this episode, I’m joined by Debi Borger, founder of DB Wellbeing and the Transformative e3 Method to well-being based in Palm Beach, who helps women navigate midlife transitions through fitness, mindset, and holistic wellness.

Debi and I talk about what it means to rebuild when a major life change affects your body, identity, work, and sense of direction all at once. Through her story, we explore trauma recovery, sobriety, goal setting, and the support system that helped her move from survival mode into a clearer vision for what came next.

We also cover goal setting, coaching, Toastmasters, strength training, motivational speaking, and the small steps Debbie used to rebuild after a major life transition. So much of this episode is about learning how women in midlife can begin again without needing to have the whole future figured out.

In this episode, you’ll learn:

• How midlife women can rebuild after a major life change
• Why trauma recovery can show up through panic, sleep changes, weight loss, and hormones
• What nervous system freeze looked like for Debi after a major life change
• How goal setting helped Debi break a big vision into smaller steps
• Why a support system matters when rebuilding feels overwhelming
• How sobriety support became important after years of doing it alone
• Why recovery community helped Debi protect her sobriety during a painful season
• What Debi learned about releasing control through AA
• How holistic wellness includes fitness, mindset, body awareness, and emotional resilience
• Why naming a long-held dream can become part of life reinvention

This episode is a reminder that starting over does not have to happen all at once, and that healing can begin when we let ourselves take one honest step with the right support around us.

Hit play and let’s grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Connect with Debi:

Instagram: @debwellbeing

https://www.dbwellbeing.com/

Better sleep, faster recovery, real relaxation, all from home. Shop my HigherDOSE picks here: https://www.awin1.com/cread.php?awinmid=86123&awinaffid=1785436

Bounce for ten minutes a day and feel your energy and lymphatic flow wake up. Shop my rebounder here and use code TCE: https://www.bellicon.com/?acc=kimberlyhand&a_bid=f1c026c9

What if the way you’re working out is actually making it harder for your body to move well?

In this episode, I’m joined by Bill Fabrocini, a Colorado-based orthopedic physical therapy specialist and sports performance coach with more than 30 years of experience working with elite and everyday athletes.

Bill has such a practical way of looking at exercise. He believes we are all athletes because we all have to move our bodies through life, and the same principles that support athletic performance can also help us stay strong, capable, and active as we get older.

We talk about why functional strength starts with the often-overlooked connection between posture, mobility, and stability. Bill also shares how mobility training and stability training can help us move with more confidence, stay active, and better support the way we want to live.

In this episode, you’ll learn:

• How to prepare your body before a demanding workout
• Why posture, mobility, and stability are the foundation of better movement
• How to get more out of bridges, bird dogs, and planks
• Why injury prevention starts before the activity itself
• How to build strength with body weight, bands, speed, and added resistance
• Why doing only one type of exercise can create gaps in your training
• What a productive exercise recovery day can look like
• How stress, sleep, breathing, and nutrition influence the way we train
• Why movement and relationships both matter for healthy aging
• How social connection supports our health and longevity

This conversation is such an important reminder that movement does not have to be extreme to make a difference. When we take a more thoughtful and balanced fitness approach, we can protect our bodies, enjoy the activities we love, and continue moving well for years to come.

Hit play and let's grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Better sleep, faster recovery, real relaxation, all from home. Shop my HigherDOSE picks here: https://www.awin1.com/cread.php?awinmid=86123&awinaffid=1785436

Recharge your energy and recovery with targeted frequencies. See how the BioCharger works here: https://biocharger.com/learnandearn/?business=Kimberly%20Hand&ID=

Sometimes the simplest practices are the ones that make the biggest difference.

I started journaling during a difficult season in my life, and over time, those pages became a place where I could slow down, notice what was going well, and put words around what I wanted to carry forward.

In this episode, I’m sharing the story behind the Cinnamon Effect Journal and why I created a simpler approach for anyone wondering how to start journaling. I talk about using gratitude journal prompts, a flexible personal journal, and” I am affirmations” as part of a realistic journaling practice. I also share why noticing the small moments can begin to change what we pay attention to each day.

In this episode, you’ll learn:

• How gratitude became part of my healing process
• Why I chose three simple gratitude prompts
• How to write an affirmation that connects with what you need that day
• Why speaking your affirmation out loud matters
• How journaling can support a more positive mindset
• What old journal entries can reveal about your personal growth
• How to use your journal for ideas, plans, and life goals
• Why a flexible routine can support intentional living
• What to write when you think you have run out of things to appreciate
• Why journaling should fit your life instead of becoming another job

This episode is a reminder that you don’t need a complicated routine to begin. You can start with three things you are grateful for, one affirmation, and one honest page.

Hit play and let's grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Better sleep, faster recovery, real relaxation, all from home. Shop my HigherDOSE picks here: https://www.awin1.com/cread.php?awinmid=86123&awinaffid=1785436

Turn your skincare into a daily ritual that actually does something. Shop Wildling's facial tools here: https://wildling.pxf.io/c/5878814/907542/12462

What makes a designer bag worth the price? Is it the craftsmanship, the resale value, the story behind the brand, or the way it makes you carry yourself when you walk into a room?

In this episode, I’m joined by Matthew Dane Brookshire, a luxury goods expert and client development ambassador with Provident Jewelry. I love how he connects luxury resale and designer fashion with identity, confidence, and the way we choose to show up.

We get into luxury resale, what can shape handbag resale, and how to shop more thoughtfully for the best designer bags without getting distracted by the label alone, while also exploring personal style, personal expression, fashion communication, and how circular fashion can help us build a wardrobe that reflects who we are.

In this episode, you’ll learn:

• What can influence the long-term value of a designer handbag
• How Hermès purchase history and quota bag offers work
• Why leather, hardware, structure, and craftsmanship matter
• How fashion heritage can shape a brand’s story, desirability, and long-term appeal
• What to consider before buying a luxury bag on the resale market
• Why some brands hold their value better than others
• How warranties and repair services can add value over time
• Why pre-owned fashion and tailoring can create incredible wardrobe pieces
• How fashion identity can support confidence and self-discovery
• Why clothing can help us connect with new people and experiences
• How fashion and self expression can become part of living more intentionally

If you love fashion, have ever wondered whether a designer bag is actually worth it, or want to build a wardrobe that represents you more fully, you will love Matthew’s perspective.

Hit play and let's grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Connect with Matthew Dane Brookshire:

IG: @birkin_matt

One year ago, I pressed record on the first episode of The Cinnamon Effect without knowing exactly where it would lead. I knew I wanted to try starting something new, share more of my life, and create conversations that mattered. What I did not expect was how much the podcast would change me along the way.

In this solo episode, I’m celebrating one year of The Cinnamon Effect and sharing some of the biggest lessons that came from showing up for 52 episodes. This year brought so much personal growth, helped me trust my authentic voice, and reminded me how powerful taking chances can be.

I also talk about self-leadership, intentional living, and learning to trust my inner guidance instead of automatically following someone else’s plan. Most of all, this year showed me what can happen when we commit to something that excites us and keep going, even when we are not completely sure where it will lead.

In this episode, you’ll learn:

• How committing to one project can change the way you see yourself
• Why planning and following through matter when others are counting on you
• How overcoming fear of failure can help you move forward before you have everything figured out
• Why sharing honest personal stories can create real connection
• How to focus on the people who genuinely support you
• What “run to the roar” means when something scares you
• Why full attention is one of the greatest gifts we can give
• How dressing boldly can change the way you show up
• Why intuition matters when making personal and professional decisions
• How community building can expand your life in unexpected ways
• Why spiritual growth and curiosity can help you find direction
• How taking control of your life can bring you closer to your life purpose

This episode is for anyone who has been waiting to begin, questioning their direction, or wondering whether they can stay committed long enough to create meaningful change.

Hit play and let's grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Do you ever look around your home and wonder if it could work a little better for the way you actually live?

Just a few thoughtful changes can make a space more beautiful, more functional, and more you!

In this episode, I’m joined by Bridgette Caporaso, a Boca Raton interior designer and founder of Sketch Design Studio, specializing in holistic interior design.

Bridgette and I talk about what it really means to design a home around the way we live. We get into hidden induction cooktops beneath porcelain kitchen countertops, the clean look of integrated appliances, and the practical details that make kitchens and bathrooms easier to use. We also talk about saunas, cold plunges, home gyms, and how wellness design is becoming a bigger part of healthy homes. Bridgette shares her thoughts on fast furniture, investing in pieces that last, and the simple changes that can completely refresh a space.

In this episode, you’ll learn:

• How to use space planning to make a room work better for everyday life
• What thoughtful kitchen and bathroom design can do to simplify daily routines
• Why functional kitchens use smart storage and hidden appliances to create a cleaner, more polished space
• What to know about induction cooking beneath porcelain surfaces
• How to incorporate a sauna, cold plunge, or home gym into your home
• What to consider before turning an unused guest room into a wellness space
• Why timeless furniture can be worth the investment
• How to decide whether to refinish, reupholster, or replace a piece
• What paint, lighting, and decluttering can do for a room
• How custom interiors come together through planning, procurement, and quality control

If you’ve been searching for holistic interior design, space planning, custom interiors, timeless furniture, and intentional spaces, this episode is your invitation to create a home that supports the way you live.

Hit play and let's grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Connect with Bridgette Caporaso:

Website - www.sketchdesignstudio.com

Instagram - @sketch.adesignstudio

Your old nonstick pans could be leaching chemicals into every meal. Swap them for Caraway's non-toxic cookware and cook clean: https://rstr.co/caraway/kimberlyhand

Sweat out the stress and sink into infrared heat at home. Explore Sunlighten Saunas here: https://get.sunlighten.com/cinnamoneffect

What if being a late bloomer was not a sign that you were behind, but proof that there is still so much more available to you?

In this episode, I’m joined by Wendy Posillico, an elite mindset coaching expert, former professional golfer, and host of the Journey to June podcast. Wendy shares how she went from feeling lost in her 20s to taking up golf at 29 and learning that mental performance is about self talk, mindset, preparation, and the people who help you believe in what you cannot see yet.

We talk about late bloomers, personal growth, inner work, self discovery, and what it means to follow the calling that keeps pulling at you. Wendy also shares her story of becoming a mom at 40, why she believes we need to stop waiting for life to feel perfectly planned, and how studying ourselves can help us show up better as parents, leaders, athletes, and humans.

In this episode, you’ll learn:

• Why Wendy took up golf later in life and what it taught her about possibility
• How self talk affects the way we perform under pressure
• Why inner work matters for confidence building and personal growth
• How to notice when doubt is changing the way you show up
• Why the people around you can help you with thinking bigger
• How journaling can train your mind to see progress instead of only what went wrong
• Why kids need support with values, effort, grit, and doing hard things
• How late bloomers can still create a life connected to life purpose
• Why studying yourself matters in sports, parenting, leadership, and everyday life

If you have been feeling stuck, questioning what is next, or wondering whether it is too late to follow what is calling you, this episode will feel honest, encouraging, and deeply relatable.

Hit play and let’s grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Connect with Wendy:

Instagram: @wendyposillico

Instagram: https://www.instagram.com/journey2june/

Get dressed faster, feel more confident, and stop staring at your closet. Explore Style Society here: https://www.chelliecarlson.com/style-society-special-offer?affiliate_code=7c5771

Better sleep, faster recovery, real relaxation, all from home. Shop my HigherDOSE picks here: https://www.awin1.com/cread.php?awinmid=86123&awinaffid=1785436

Are you trying to pursue meaningful work while protecting time with your children?

Have you ever questioned whether turning down a dream job meant losing your chance to succeed? Could the right career decision be the one that fits your whole life rather than your resume?

We can remain ambitious while making choices that protect our health and the people who depend on us.

In this episode, I’m joined by Toni May, an Emmy Award-winning television journalist, founder of May I Media, and co-host of the morning radio show on Legends Radio. Toni has spent three decades in the broadcast industry, including time with ABC News in Los Angeles and leading news teams in West Palm Beach.

We talk about Toni’s journey from wanting to be an actress to building a powerful media career, what journalism taught her about storytelling, and why positive stories became such an important part of her work. Toni shares what it was like to produce breaking news in Los Angeles, how she made the decision to turn down a dream job when her children were young, and why being told she could not do something only made her more determined. We also get into working mothers, family priorities, career pivots, health and wellness, celiac disease, hearing loss, functional medicine, social drinking, Diet Coke, and what it means to make more intentional choices.

In this episode, you’ll learn:

• How Toni found her way into television journalism
• Why storytelling became the heart of her storytelling career
• What it was like to work in an LA newsroom during a strike
• How she handled being told she was not meant to be on air
• Why the right team can change the direction of your career
• How she made the choice between a dream job and family priorities
• Why working mothers often face layered career decisions
• What her health journey taught her about paying attention to symptoms
• How functional medicine, food choices, and sugar became part of the conversation
• Why authentic living can shift the way we think about alcohol, wellness, and social life

Whether you are navigating a media career, making career pivots, balancing ambition with motherhood, or rethinking your own health journey, Toni shares so much wisdom about trusting yourself through each season. Her story is a reminder that personal resilience is built through the choices we make, the people who believe in us, and the courage to keep going when life asks us to choose what matters most.

Hit play and let’s grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Connect with Toni:

Instagram: @goodnewsgirlpb

Your old nonstick pans could be leaching chemicals into every meal. Swap them for Caraway's non-toxic cookware and cook clean: https://rstr.co/caraway/kimberlyhand

Better sleep, faster recovery, real relaxation, all from home. Shop my HigherDOSE picks here: https://www.awin1.com/cread.php?awinmid=86123&awinaffid=1785436

Have we ever assumed someone was healthy because they looked active and capable?

What happens when a medical condition changes our body but remains invisible to everyone else? How can we work, parent, date, and lead without hiding what we need?

In this episode, I’m sitting down with Alyson Seligman, the creator of The Modern Savvy lifestyle blog and founder of The SBS Agency in Palm Beach Gardens, Florida.

Allison and I talk about Transverse Myelitis, the neurological illness that caused her to lose physical function shortly after becoming a mother. We discuss learning to walk again, returning to work with ongoing symptoms, and turning a job loss into a path toward women entrepreneurship. We also explore health advocacy, authentic living, and the boundaries that allow us to share our stories without surrendering our social media privacy.

In this episode, you’ll learn:

• How to communicate health needs when coworkers cannot see our symptoms
• What to consider when requesting workplace accommodations
• How Alyson navigates social media privacy while still being open online
• Why authentic living can include privacy, boundaries, style, and reinvention
• How self expression helped Alyson reconnect with who she is now
• What transverse myelitis changed about Alyson’s body and daily life
• Why dating with a medical condition requires honesty and self-trust
• How employers can create more compassionate conversations around support
• Why women entrepreneurship can be shaped by purpose, service, and lived experience
• What Alyson teaches about seeing people beyond what they look like
• Why protecting our authentic self can be part of healing, parenting, and connection

This episode is for anyone who has ever carried something other people could not see, wanted to share more honestly without oversharing, or needed a reminder that compassion, boundaries, and reinvention can all exist in the same story.

Hit play and let’s grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Connect with Alyson:

Instagram: @themodernsavvy

Website: https://alysonseligman.com/

Website: https://thesbsagency.com/

Get dressed faster, feel more confident, and stop staring at your closet. Explore Style Society here: https://www.chelliecarlson.com/style-society-special-offer?affiliate_code=7c5771

Bounce for ten minutes a day and feel your energy and lymphatic flow wake up. Shop my rebounder here and use code TCE: https://www.bellicon.com/?acc=kimberlyhand&a_bid=f1c026c9

What if a simple life update is actually an invitation to pay closer attention to what your body, your home, and your season of life are asking you to release?

In this episode, I’m sharing a personal life update about recent mold exposure, what I’m doing to support mold detox, the testing that led me to look deeper into my health journey, and why I’m considering tools like ozone IV, sauna, dry brushing, supplements, and food changes as part of the process. I also talk about the surprisingly empowering experience of car buying on my own, why letting go of my old car felt like real personal growth, and how that decision inspired a bigger home reset with more intentional decluttering tips.

In this episode, you’ll learn:

• Why mold can be worth looking into when your body feels off
• How travel and humid environments can connect back to mold exposure
• What I’m doing to support mold detox in my real life
• Why ozone IV and sauna support are part of my health journey conversation
• How car buying on my own became an empowering decision
• What letting go of a status symbol taught me about personal growth
• Why decluttering tips can help you clear space and energy at home
• How intentional purchases can make your closet and routines simpler
• Why mom life can shift when your partner is away and you choose gratitude
• What it looks like to release what no longer serves your current season

This episode is for anyone who is ready to listen more closely to their body, simplify what feels heavy, and make choices that support the life they are actually living right now.

Hit play and let’s grow together,

Kimberly

Connect with me:

Website: https://www.kimberlyhand.com

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

Shop The Cinnamon Effect Journal here: https://thecinnamoneffect.com/journal

Recharge your energy and recovery with targeted frequencies. See how the BioCharger works here: https://biocharger.com/learnandearn/?business=Kimberly%20Hand&ID=

Sweat out the stress and sink into infrared heat at home. Explore Sunlighten Saunas here: https://get.sunlighten.com/cinnamoneffect