Have you ever started a healthy habit with the best intentions, only to find yourself back where you started a few weeks later? You're not alone, and it's not because you lack willpower.

In this solo episode, Tania explains why lasting transformation isn't about motivation or discipline. It's about creating the right patterns, systems, and "brain grooves" that make healthy choices become second nature.

Whether you're trying to eat healthier, exercise consistently, improve your sleep, or manage stress, Tania shares practical strategies to help you move beyond short-lived motivation and build habits that truly stick. Because real health transformation doesn't come from doing something once, it comes from creating sustainable routines that support you for life.

In This Episode, Tania Discusses:

Key Takeaways:

About Tania Gustafson

Tania Gustafson is an award-winning nutritionist, behavior specialist, and certified mental wellness coach dedicated to helping midlife women move from barely surviving to thriving.

As the creator of the FIT Menopause Method, Tania helps women stabilize blood sugar, balance hormones, reduce inflammation, and build sustainable habits that lead to lasting weight loss, better energy, improved mental wellness, and freedom from the frustrating symptoms of midlife. Through practical nutrition strategies, behavior coaching, and personalized support, she empowers women to take back control of their health for life.

Ready to Build Habits That Last?

If you're tired of starting over every Monday and you're ready to create lasting change, Tania can help.

Inside the FIT Menopause Method, you'll learn how to build sustainable habits that fit your life, not another restrictive diet or short-term challenge. Through personalized coaching, weekly support, and proven systems, you'll develop the routines, mindset, and strategies that make healthy living feel natural instead of exhausting.

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit - not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

What if one of the most important systems affecting how you move, feel, recover, and age is also one of the least understood?

In this fascinating episode, Tania sits down with Sue Hitzmann, New York Times bestselling author, fascia educator, and creator of The MELT Method, to explore the emerging science of fascia and why it matters so much during perimenopause and menopause.

Sue breaks down the complex world of fascia into practical, easy-to-understand concepts, explaining how this connective tissue system influences everything from mobility and pain to nervous system regulation, inflammation, stress resilience, and healthy aging. Together, Tania and Sue discuss why so many women experience increased stiffness, aches, tension, and movement challenges during midlife, and what can be done to support the body through these changes.

If you've ever wondered why your body feels different in midlife or why traditional approaches aren't always enough, this episode offers a completely new perspective on women's health and longevity.

In This Episode, They Discuss:

Key Takeaways:

About Sue Hitzmann:

Sue Hitzmann is a leading fascia educator, movement specialist, entrepreneur, and New York Times bestselling author of The MELT Method and MELT Performance.

With more than 25 years of clinical and teaching experience, Sue has dedicated her career to translating fascia science, somatic education, and nervous system regulation into practical tools that help people move better, feel better, and age more successfully. She is a founding member of the Fascia Research Society and hosts the popular podcast Anatomical Gangster.

Through her work, Sue has trained more than 3,500 instructors worldwide and continues to help people improve mobility, reduce pain, enhance recovery, and support longevity through fascia-focused self-care practices.

Connect with Sue:

Website: https://www.meltmethod.com

Instagram: Sue Hitzmann (@suehitzmann)

Facebook: Sue Hitzmann

YouTube: Sue Hitzmann

Podcast: Anatomical Gangster

Books:

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

In this powerful and eye-opening episode, Tania sits down with Andrea Donsky, nutritionist, menopause researcher, and co-founder of Morphus, to unpack what women really need to know about perimenopause and menopause.

With over 26 years of experience and multiple published research studies, Andrea brings both science and real-world insight to the conversation. Together, they break down the wide range of symptoms women experience, why so many feel dismissed or misunderstood, and what it actually takes to support the body through this phase.

If you’ve ever felt like your body is changing and no one is giving you real answers, this episode will help you connect the dots and understand what is truly going on.

In This Episode, They Discuss:

Key Takeaways:

About Andrea Donsky:

Andrea Donsky is a nutritionist (RHN), 7-time published menopause researcher, and entrepreneur with over 26 years of experience in the health and wellness space. She is a multi-award-winning influencer, media personality, speaker, and author dedicated to helping women better understand and navigate perimenopause and menopause.

Andrea is the host of the Menopause Reimagined podcast and co-founder of Morphus, a company focused on empowering women with science-backed education, nutrition, lifestyle strategies, and high-quality supplements. Her latest book, Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best, offers practical tools to help women thrive through midlife.

Connect with Andrea:

Website: www.nourishingmenopausebook.com
Website: www.wearemorphus.com
Symptom List (103+ symptoms): https://wearemorphus.com/pages/symptoms-list

Follow Andrea on social media:
Instagram & TikTok: @andreadonsky
Instagram: @wearemorphus

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

In this heartfelt and relatable episode, Tania sits down with Laura-Lee Regnier, a pediatric nurse with over four decades of experience caring for others, who recently made the decision to prioritize her own health. At 63, Laura-Lee shares what it looks like to begin again, walking through her personal journey of rebuilding energy, regulating her nervous system, and creating sustainable wellness habits after years of putting herself last.

This conversation is a powerful reminder that it is never too late to take your health back, and that small, consistent changes can create meaningful transformation at any stage of life.

In This Episode, They Discuss:

Key Takeaways:

About Laura-Lee Regnier:

Laura-Lee Regnier is a pediatric nurse with over 40 years of experience caring for children and families. At 63, she continues to serve with compassion as a Patient Care Coordinator on the pediatric unit at KGH.

After decades devoted to supporting others, Laura-Lee recently began her own health journey with Tania through FIT Nutrition, focusing on nourishing her body, regulating her nervous system, and creating sustainable wellness habits. She is passionate about lifelong learning and hopes her story inspires other caregivers to reconnect with their own health, energy, and vitality.

FIT Nutrition Coaching:

If Laura-Lee’s story resonated with you and you’re ready for your own transformation, this is your invitation to begin.

The FIT Nutrition method isn’t about quick fixes or another plan to follow for a few weeks then abandon. It’s about understanding your body, stabilizing your blood sugar, supporting your hormones, and creating sustainable habits that actually fit your life.

Just like Laura-Lee, you’ll learn how to nourish your body, regulate your nervous system, and rebuild your energy from the inside out so you can feel strong, clear, and in control again.

If you’re tired of feeling stuck and ready to finally have a strategy that works with your body, not against it, you can apply to work with Tania and start creating lasting change.

Go to https://www.fuelignitethrive.com/training to see Tania’s training video and to apply for a free consultation call.

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

If you’ve ever been told your labs are “normal” but you still feel exhausted, foggy, or stuck in your body, this episode is going to change the way you think about your health.

In this conversation, Tania sits down with Dr. Pranav Vyas to unpack what’s often missed in midlife women’s health. With over 20 years of clinical experience, Dr. Vyas explains why conventional testing can overlook key hormone and metabolic imbalances, and how symptoms like weight gain, fatigue, and brain fog are often signals—not problems to suppress.

They dive into the role of cortisol, blood sugar, gut health, and why a “normal” lab result doesn’t always mean optimal health. Most importantly, this episode empowers women to stop settling for feeling “fine” and start advocating for real answers.

In This Episode, Tania and Dr. Vyas Discuss:

Key Takeaways

About Dr. Pranav Vyas

Dr. Pranav Vyas is a functional medicine physician and hormone specialist with over 20 years of clinical experience. He focuses on helping women over 35 identify overlooked hormonal and metabolic imbalances that are often missed in conventional care.

His approach combines advanced hormone testing, root-cause analysis, and personalized strategies to help women address symptoms like fatigue, weight gain, and brain fog at their source. Through his work, he empowers women to better understand their bodies and take control of their health with clarity and confidence.

Connect with Dr. Pranav Vyas

Website: drvyashealth.com

Hormone Questionnaire: Available on his website to assess your hormone health

Program: 12-Week Hormone Mastery

Free Resource: 7-Day Hormone Reset

Instagram: @dr.vyas.health

TikTok: @dr.vyas.health

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

In this episode, Tania sits down with Rachel Borntrager, a board-certified health & wellness coach, lifestyle coach,  and wellness provider, to unpack the deeper roots of weight struggles, inflammation, and metabolic dysfunction.

Rachel shares her personal journey from childhood obesity to losing over 70 pounds and how that transformation shaped her mission to help other women create lasting change. Together, they explore why obesity has become so common, why it is not as harmless as many believe, and how understanding the body’s design can change everything.

This conversation goes beyond surface-level weight loss advice. Rachel breaks down how blood sugar imbalance, gut health, stress, and sleep all play a role in energy, hormones, and long-term health. She also shares how her work evolved after a life-changing experience with her nephew’s severe food reaction, leading her to focus on identifying root causes rather than masking symptoms.

If you are tired of quick fixes and want a more sustainable, root-cause approach to your health, this episode will give you a new perspective and practical direction.

In This Episode, Tania and Rachel Discuss

Key Takeaways

About Rachel Borntrager

Rachel Borntrager is a board-certified health and wellness coach, lifestyle coach, and wellness provider who specializes in helping busy moms achieve sustainable weight loss through a root-cause approach.

After losing over 70 pounds herself, Rachel now helps women restore energy, balance blood sugar, support gut health, and renew their mindset for long-term results. Her work centers on sustainable lifestyle changes that align with how the body is designed to function.

Following a life-changing experience with her nephew’s severe food reaction, Rachel expanded her work to focus on uncovering root causes rather than masking symptoms. Through her practice, Purposeful Health, she integrates nutrition, nervous system support, and advanced tools to help reduce inflammation, balance hormones, and restore the body’s natural rhythm.

Her mission is to empower women with the knowledge and tools they need to create lasting health from the inside out.

Connect with Rachel

Website: https://purposefulhealth.net/

Facebook: https://www.facebook.com/people/Purposeful-Health-For-You/61558132594343/

Instagram: https://www.instagram.com/purposefulhealth4u

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

In this powerful episode, Tania sits down with entrepreneur, marketing strategist, and wellness advocate Cassiah Setnar to talk about resilience, health advocacy, and navigating life when everything changes overnight.

Cassiah is the founder of luxury skincare brand Belle & Capri and Agency N9ne, where she helps companies grow through strategic branding, marketing, and digital strategy. But behind her success as a business owner and mother of three is a deeply personal story of a sudden health scare that forced her to rethink how she approached her health and life.

After unexpectedly losing vision in her right eye due to optic neuritis, a condition often associated with multiple sclerosis, Cassiah found herself facing the possibility of a chronic illness. With young children at home and businesses to run, she made a decision that would change everything: she would become the strongest advocate for her own health.

In this conversation, Cassiah shares how she began exploring deeper testing, lifestyle changes, and mindset shifts to support her health and regain control of her future. Her journey is an inspiring reminder that our health truly is the foundation for everything we do.

In This Episode, Tania and Cassiah Discuss:

Key Takeaways

About Cassiah Setnar

Cassiah Setnar is an entrepreneur, marketing strategist, and founder of the luxury skincare brand Belle & Capri. She is also the founder of Agency N9ne, where she helps companies grow through branding, marketing, and digital strategy.

As a mom of three young children, Cassiah balances building multiple businesses while navigating personal health challenges and sharing her journey to inspire other women to pursue success without sacrificing their health, family, or purpose.

Connect with Cassiah

Website: BelleAndCapri.com

Genetic testing: GeneticLifeSpan.com/AllSet

Facebook: facebook.com/cassiah

Instagram: @cassiah

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

What if the reset you think you need is not actually a vacation?

In this solo episode, Tania shares a powerful mindset shift that came from spending time at her home in Mexico and noticing how differently life feels when you change your environment rather than simply escape it for a short time.

Many people chase vacations hoping they will feel rested, happier, or more energized. But the truth is, most vacations are temporary breaks from a lifestyle that may not actually be supporting your health, happiness, or well-being.

Tania explores the difference between taking time away and intentionally designing a life that supports the way you truly want to feel.

This conversation goes deeper than travel. It is about lifestyle design, stress, daily habits, and the environments that shape how we live, eat, move, and think.

If you have ever come home from a vacation feeling relaxed only to lose that feeling within days, this episode will challenge you to think differently about what real change looks like.

In This Episode, Tania Discusses:

Key Takeaways:

Tania’s Core Message

Instead of waiting for the next vacation to feel rested or happy, start building a life that supports those feelings every day.

Wellness is not something you visit occasionally.
It is something you live.

When you intentionally design your environment, habits, and priorities, you create a life where thriving becomes your normal.

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

Is our food system actually supporting our health — or slowly working against it?

In this solo episode, Tania takes a bold look at Canada’s current food recommendations and compares them to recent changes in the United States. Inspired by a viral cultural moment and real policy shifts south of the border, she breaks down why the traditional food pyramid may have had it backwards — and what that means for your metabolism, hormones, gut health, and long-term wellness.

This is not a political conversation. It’s a foundational health conversation.

Because food is not just fuel.
Food is information for your cells.

Tania explains why grains have been over-prioritized, why healthy fats disappeared for decades, and why protein needs to play a much bigger role — especially for women and growing kids. She also dives into the alarming rise in chronic disease, metabolic dysfunction, and food sensitivities, and connects the dots back to what’s on our plates every single day.

If you’ve been feeling bloated, foggy, inflamed, tired, or stuck in midlife weight gain, this episode will challenge you to rethink what “balanced” nutrition really means.

In This Episode, We Cover:

Key Takeaways

Tania’s Core Message

Your body is constantly rebuilding itself: every cell, every system. Every seven years you are essentially a new person.

The question is: Are you rebuilding with nourishment… or with processed fuel?

If you want vibrant health, choose vibrant foods.
If you want stable energy, prioritize protein and fiber.
If you want to age powerfully, flip the pyramid.

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube

Menopause isn’t just a hormonal transition — it’s a full-body shift that starts in places most women were never taught to look, including the gut.

In this science-packed yet approachable episode, Tania is joined by Dr. Shawn Talbott, PsychoNutritionist, nutritional biochemist, and expert in the Microbiome–Gut–Brain Axis, to break down what every woman needs to understand about the microbiome’s role in menopause, mood, metabolism, and mental wellness.

Dr. Talbott explains why gut health becomes even more critical during perimenopause and menopause, how changes in estrogen affect the microbiome, and why many common midlife symptoms — including weight gain, brain fog, anxiety, sleep issues, and low energy — are deeply connected to what’s happening in the gut and brain.

Together, Tania and Dr. Talbott translate complex science into real-life understanding, helping women feel empowered instead of overwhelmed when it comes to supporting their bodies through this transition.

In this episode, you’ll hear them discuss:

This episode is perfect for women navigating menopause who want clarity, calm, and practical strategies rooted in real science — not trends.

Key Takeaways

The microbiome plays a major role in menopause symptoms.
Hormones, gut health, and brain function are deeply interconnected.
Stress management is essential for gut and mental wellness.
Midlife requires smarter support, not restriction or extremes.
Understanding your body is the first step to feeling better.

About the Guest

Dr. Shawn Talbott is a PsychoNutritionist who integrates nutrition, biochemistry, and psychology to help people feel and perform at their best. He holds a PhD in Nutritional Biochemistry from Rutgers University and an Executive Master’s in Entrepreneurship from MIT.

Dr. Talbott is the author of multiple academic textbooks and best-selling books translated into several languages, the creator of an award-winning documentary film, and the developer of numerous top-selling nutraceuticals. He is the founder of 3 Waves Wellness Center, where he trains Certified Mental Wellness Coaches to help clients harness the power of the Microbiome–Gut–Brain Axis.

An endurance athlete at heart, Dr. Talbott has completed dozens of Ironman and ultra-marathon events — a testament to his belief in fueling both body and mind for long-term performance and health.

Connect with Dr. Talbot

Educational Programs: www.DocTalbott.com

Nutrition Products: www.3WavesWellness.com

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Thanks for tuning in to the FIT Woman Podcast. Remember, nothing thrives in a deficit — not your body, not your hormones, and not your mindset. You deserve to feel strong, energized, and confident through every stage of life.

If you’re ready to ditch the diets and deprivation and finally take back control of your health, hormones, weight and happiness, watch my free video at fuelignitethrive.com. It’s the perfect next step to fueling your body, igniting your metabolism and your mind, so you can step into midlife with confidence, and thrive.

Because healthy is happy, strong is the new sexy, and the rest of your life truly can be the best of your life.

Hugs,
Tania

For daily tips and inspiration, follow Tania on social:  FB  |  IG  |   YouTube