In this episode of the Mind Movement Health Podcast, we uncover 7 hidden causes of inflammation that many midlife women overlook.

While diet plays a role, chronic inflammation is often driven by deeper factors like stress, poor sleep, blood sugar imbalances, gut health, over-exercising, alcohol, and nervous

Timestamps:

(00:28) Introduction to Hidden Inflammation

(02:12) The Role of Chronic Stress

(08:24) Importance of Sleep

(12:22) Blood Sugar Imbalances

(16:11) Gut Health and Inflammation

(19:42) The Impact of Alcohol

(22:28) The Power of Thought Patterns

(24:45) Conclusion and Next Steps

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

In this insightful interview, Dr. Juliet McGrattan discusses menopause, perimenopause, and their impact on women runners.

We cover:

Timestamps:

(00:00) Introduction and guest introduction

(01:43) What is menopause and perimenopause?

(02:42) Common symptoms experienced during menopause transition

(04:36) Effects of menopause on energy and running performance

(06:16) Managing fuelling and recovery during menopause

(07:12) Myths about aging and joint health in runners

(09:40) Adjusting training loads and incorporating slow running

(11:27) The importance of strength training for women over 35

(13:55) Bone health, osteoporosis, and impact of running

(15:49) Recovery strategies and nutrition tips

(18:10) Listening to your body and adapting training

(21:27) Positive stories of women runners in menopause

(22:10) HRT and its effects on women’s health and running

(27:00) Author’s motivation for writing the book

(28:36) The need for more research on women and menopause

(33:49) Daily habits to support women during menopause

(36:35) Running outdoors vs treadmill and safety considerations

(39:04) Overcoming fear and safety concerns while running

(41:37) The importance of running groups

(42:25) Key advice for women runners in menopause

(44:31) Where to find more information and connect with Dr. Juliet

More about Dr. Juliet McGrattan:

Dr Juliet McGrattan is an award-winning author, speaker, runner and a former GP. She is the Woman’s Health Lead and a Master Coach at 261 Fearless. Juliet is the author of Run Well and Sorted and her new book, The Runners Guide to Menopause. You can buy her books at all major retailers, worldwide.

Grab The Runners Guide to Menopause here.

Connect with Dr. Juliet McGrattan:

Website: https://drjulietmcgrattan.com/

IG: https://www.instagram.com/drjulietmcgrattan/

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

YouTube: https://www.youtube.com/@drjulietmcgrattan8825

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Check it out and join our Pilates by the Mekong Retreat Here.

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

I personally love their Vitamin C, Turmeric supplement and Vanilla protein powder!

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Can just five minutes a day really improve your health?

In this episode of the Mind Movement Health Podcast, we explore simple five-minute daily habits that can transform your health, reduce stress, support hormone balance, and improve wellbeing in midlife.

Many women believe they need long workouts or complicated wellness routines to feel better.

But research shows that small, consistent habits can create powerful physiological changes, especially when it comes to nervous system regulation, gut health, sleep, and hormonal balance during perimenopause and menopause.

Listen in to learn how small daily practices can have a powerful impact on energy, mood, hormones, and long-term wellbeing.

Timestamps:

(00:00) Introduction and episode overview

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Ever struggled with your health and wanted an alternative option for treatment?

That’s what lead this mother-daugther duo, Karen (Zuzu) and Amy Armes to develop and create Holistic Health Educators (HHE) and Lilly Fields Retreat Center

In this episode of the Mind Movement Health podcast they share their personal journeys into holistic health and the importance of understanding women's health.

They discuss the significance of gut health, nutrition, and the integration of Eastern and Western medicine.

The conversation emphasizes the role of movement, the benefits of retreats, and the importance of organic food in maintaining health. The episode concludes with practical advice for listeners on how to take charge of their health and well-being.

Timestamps:

(00:00) Introduction to Holistic Health and Family Dynamics

(02:49) Karen's Journey to Natural Health

(05:49) Understanding the Body and Holistic Approaches

(09:12) Gut Health: Myths and Realities

(12:09) Nutrition for Gut Healing

(15:11) Overcoming Skepticism in Holistic Health

(18:00) Integrating Eastern and Western Medicine

(21:07) The Role of Retreats in Health Transformation

(27:42) The Transformative Power of Retreats

(30:11) Building Connections Through Shared Experiences

(31:46) Foundational Health Habits for Wellness

(34:34) The Importance of Movement in Health

(39:00) The Role of Nutrition in Health

(46:55) Mindset and Emotional Health as Key Drivers

(53:15) Connecting with ZuZu and Amy

More about Karen (Zuzu) and Amy Karen “ZuZu” Ziemer Armes is a holistic health educator, author, and speaker known for her practical, science-backed approach to helping people feel at home in their bodies—often calling her talks “bodcasts.”

After reversing her own epilepsy, scoliosis, and arthritis through holistic strategies, ZuZu has dedicated decades to empowering others to reclaim their health.

She has presented over 2,500 seminars, authored four health books, and led thousands through transformative, action-oriented classes. Together with her daughter Amy, a Johns Hopkins–trained MPH, ZuZu is co-founder and co-owner of Holistic Health Educators (HHE) and Lilly Fields Retreat Center.

As a mother-daughter leadership team, they guide a global holistic health education platform serving more than 45,000 wellness seekers worldwide, with a shared focus on gut and cellular healing, sustainable energy, and integrative longevity. ZuZu and Amy combine lived experience, accessible science, and a welcoming, empowering approach to inspire confidence, awareness, and lasting health transformation.

Connect with Karen and Amy:

https://www.instagram.com/lillyfieldscenter/ https://www.facebook.com/LillyFieldsWC/

www.ZuZuUnleashed.com www.LillyFieldsCenter.com

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Why are wellness retreats so life-changing?

In this episode, I’m sharing a behind-the-scenes look at my recent Restore and Align Retreat in Torquay, a beautiful weekend filled with Pilates, yoga, breathwork, connection, and deep rest.

But beyond the movement and the setting, what really made this retreat so powerful was something much deeper…

✨ The conversations

We talk about why stepping away from your everyday life can create real transformation, how retreats support your nervous system, and why so many women walk away feeling lighter, clearer, and more like themselves again.

Timestamps:

(00:28) Welcome to Mind Movement Health Podcast

(01:42) The Power of Retreats

(07:02) Small Moments of Inspiration

(08:07) The Gift of Slowing Down

(10:24) Upcoming Retreat in Vietnam

(11:51) The Importance of Connection

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. 

Check it out and join our Pilates by the Mekong Retreat Here. 

Want a little help with your health?

Then check out Paleo Valley’s range of organic foods and supplements.

Grab 15% off all Paleo Valley products HERE.

From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.

Check out their range of products HERE.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Are you noticing bloating, fatigue, achy joints, mood swings, stubborn weight gain, or changes in your skin in midlife?

It could be inflam-aging- the chronic, low-grade inflammation that increases with age and impacts hormone balance, gut health, mental clarity, energy, and skin health.

In this episode of the Mind Movement Health Podcast, we explore simple, practical strategies to reduce inflam-aging for midlife women.

From nervous system regulation, anti-inflammatory nutrition, Pilates and strength movement, sleep, and stress reduction, to bonus tips like collagen, red light therapy, and adaptogens, you’ll learn actionable steps to support your body, mind, and skin during perimenopause and menopause.

Timestamps:

(00:24) Your health

(01:46) Understanding Inflammation Aging

(04:23) Supporting Your Nervous System

(08:28) Anti-Inflammatory Nutrition

(12:16) The Role of Exercise

(14:46) Importance of Sleep

(16:58) Skin Health and Inflammation

(19:51) Bonus Tools for Wellness

(22:28) Embracing a Balanced Lifestyle

Want to learn more about inflammation?

Listen in to Episode 299-The Inflammation Code: How Women 35+ Can Reduce Inflammation for More Energy, Clear Thinking & Healthy Aging with Dr. Shivani Gupta

Episode 258- How to Reduce Inflammation Naturally: Boost Energy, Gut Health & Longevity

🌿 Retreat Invitation

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Are you struggling with bloating, stress, hormone imbalance, anxiety or digestive issues in perimenopause?

In this episode of the Mind Movement Health Podcast, we explore Rest and Digest and how activating your parasympathetic nervous system can dramatically improve gut health, hormone balance, inflammation, metabolism and energy in midlife women.

In this episode, we cover:

- What “rest and digest” really means

Timestamps:

(00:29) Introduction to Rest and Digest

(01:44) The Nervous System Connection

(05:29) Hormonal Changes in Midlife

(06:45) Gut-Brain Axis Explained

(08:47) Signs of Nervous System Dysregulation

(10:32) Practical Ways to Improve Digestion

(13:07) Movement as Medicine

(13:57) Blood Sugar Regulation and Its Impact

(15:44) The Importance of Sleep

(17:01) Creating a Safe Environment for Healing

(20:10) Moving from Survival to Regulation

(21:41) The Retreat Experience

(25:43) Upcoming Retreat Announcement

(26:35) Final Thoughts on Digestion and Safety

Want to learn more about nervous system regulation?

Listen in to episode 302: Breathwork for Nervous System Regulation: How to Calm Anxiety, Reduce Stress & Build Resilience

🌿 Retreat Invitation

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Have scoliosis or know someone who does?

In this episode, Dr. Mark Morningstar discusses scoliosis as a complex whole-body condition influenced by genetics, neurobiology, bone health, and lifestyle.

He explains why active stability, movement, nutrition, and nervous system regulation are crucial, shares practical prevention tips, and highlights modern, multimodal approaches to help children and adults manage and reduce progression.

Timestamps:

(0:04) Welcome to Mind Movement Health Podcast

(2:16) Scoliosis Insights with Dr. Mark Morningstar

(2:42) Daily Health Changes

(2:52) Understanding Scoliosis and Chiropractic Care

(8:01) The Role of Nutrition in Scoliosis

(13:50) Managing Scoliosis in Different Life Stages

(20:45) The Genetic Factors of Scoliosis

(27:26) Promoting Movement for Spinal Health

(33:10) Misconceptions About Back Pain

(36:55) The Brain’s Role in Spinal Curvature

(47:29) Future Directions in Scoliosis Treatment

(49:53) Taking Action for Scoliosis Care

(52:21) Connecting with Dr. Morningstar

More about Dr. Mark Morningstar:

Dr. Mark Morningstar is a world-renowned chiropractic physician, clinical researcher, and the founder of Back Genius. With over 20 years of experience and more than 60 peer-reviewed publications, Dr. Morningstar has dedicated his career to proving that scoliosis is far more than just a "curve in the spine"—it is a complex, whole-body condition rooted in genetics, neurobiology, and metabolic health. His groundbreaking research was the first to link scoliosis progression to neurotransmitter imbalances, leading to innovative nutritional protocols that help "re-train" the brain to hold the spine in a straighter position. Dr. Morningstar holds diplomate status in Spine Medicine, Integrative Medicine, and Clinical Nutrition.

He is the developer of the Scoliosis Activity Suit, a core training suit specifically engineered to create dynamic corrective forces during daily movement to improve scoliosis curvatures. Finally, he is the host of the Scoliosis World podcast, where he breaks down the latest research on spinal flexibility, patient management, predictive scoliosis modeling, and functional medicine strategies specific to scoliosis patients. 

Connect with Dr. Mark Morningstar:

Website: https://www.backgenius.com/, https://scoliosispractice.com/

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

Podcast: https://www.podbean.com/podcast-detail/hx3dd-1bb9e8/Scoliosis-World-w-Dr-Morningstar-Podcast

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle speaks with Larissa Porter about nervous system regulation and practical breathwork tools adapted from military psychology to school and family life.

They discuss how breathwork supports children, teens and adults, signs of dysregulation, simple routines (like co-regulation and nightly practices), and when to seek extra help.

Listeners will gain quick, actionable techniques to calm stress, build resilience and support multi-generational emotional regulation.

Timestamps:

More about Larissa Porter:

Lou Porter is a high school educator, Master Breathwork Instructor and former military Psychological Examiner who helps families and school communities turn stress and overwhelm into clarity, calm and confidence. Drawing on 11 years in military psychology and her current work with teens, parents and educators, Lou specialises in nervous system education and practical breathwork tools that fit the reality of modern family life—supporting kids facing anxiety, social media pressure and school stress, while helping parents manage their own overwhelm and burnout. Through her business, Evolve by Choice, Lou delivers resilience programs for girls, teacher and parent workshops, and community breathwork sessions that support emotional regulation for both kids and adults.

Connect with Larissa:

Website: https://evolvebychoice.com.au/

Facebook: https://www.facebook.com/people/Evolve-by-Choice/100089491119708/

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

Email: [email protected]

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle explores how nervous-system-driven burnout differs from ordinary tiredness and why rest alone often isn’t enough.

Learn practical breathwork tools- coherent breathing (365 method), nasal breathing with extended exhales, and day-long nasal breathing, that can shift your body into a parasympathetic, restorative state and help with energy, clarity, and recovery.

Breathwork is a simple, science-backed part of a broader toolkit for preventing and healing burnout, alongside sleep, nutrition, reduced stressors, and time in nature.

Timestamps:

(0:27) Introduction to Burnout

(2:21) Understanding Nervous System Overload

(4:38) Online Breathwork Invitation

(5:56) Coherent Breathing Technique

(8:46) Nasal Breathing Practices

(10:21) Choosing Your Breathwork Adventure

(10:50) Recovery Isn’t Linear

(12:44) Invitation to Explore Breathwork Classes

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts