The Strong Bones Coach Podcast

In this special episode of The Strong Bones Coach Podcast, Carly welcomes back Laura Starky, who shares her incredible journey from struggling with alcohol and isolation to finding strength, wellness, and purpose. Laura talks candidly about her transformation—how she moved from using alcohol as a coping mechanism during perimenopause to embracing sobriety, yoga, and somatic therapy. 

Through strength training and support from the Strong Bones Club, she not only regained physical strength but also rebuilt her life emotionally and mentally.

Laura's story is one of empowerment, and her journey offers hope and inspiration for anyone feeling lost or overwhelmed in midlife. Learn about the practical steps she took to rediscover herself, the importance of community, and how sobriety opened doors to new opportunities for health, wellness, and personal growth.

You can get in touch with Laura on Instagram @sober.yoga.vibes

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

In this episode of The Strong Bones Coach Podcast, Carly shares how improving your physical balance can help prevent falls and support bone health, especially for those managing osteoporosis.

Drawing on the Strong, Steady, and Straight protocol, Carly explains why balance is crucial as we age and how it plays a vital role in fall prevention and building strength. You’ll learn three simple exercises that can easily be incorporated into your daily routine to improve balance and stability.

Plus, discover how joyful movements like dancing, Tai Chi, and yoga can keep both your body and mind in balance, helping you stay strong and steady in daily life.

Episodes you might want to listen to next...

029: How to Exercise with Osteoporosis

033: Finding Alignment in Midlife and Menopause

038: Dancing for Bone Health Ft. Sarah Smales My Dance Dietitian

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

In this episode, Carly explores the theme of peace and why it can be especially hard to find during menopause.

Hormone changes, symptoms like heart palpitations, and overthinking can make peace feel out of reach.

But learning to embrace peace in all its forms is vital for both mental and physical health, including managing stress levels that impact bone health.

Tune in for practical prompts and reflections to help you connect with your own sense of peace.

Book your clarity call here: https://carlykillen.com/


If you or someone you know if struggling with metal health and wellbeing, these websites may be supportive:

Mind (UK) - www.mind.org.uk

• Provides advice and support to empower anyone experiencing a mental health problem. Offers information on a wide range of topics, including types of mental health problems, where to get help, and how to support someone else.

Mental Health Foundation (UK) - www.mentalhealth.org.uk

• Offers information on mental health, including tips for looking after your mental well-being, guides for different life stages, and a variety of mental health resources.

Samaritans (UK) - www.samaritans.org

• Provides a 24/7 helpline and support services for people who are struggling to cope, experiencing mental health difficulties, or feeling overwhelmed.

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

In this special 1st birthday episode of The Strong Bones Coach Podcast, Carly celebrates the blessings of ageing as she shares 5 actionable tips to help you feel more positive about getting older.

From reframing your mindset to focusing on what your body can do, Carly’s advice will help you shift your perspective on ageing and live with more joy, gratitude and connection.

Tune in to learn how a healthy relationship with ageing can improve your health and well-being.

Reference
Longevity increased by positive self-perceptions of aging.
By Levy, Becca R.,Slade, Martin D.,Kunkel, Suzanne R.,Kasl, Stanislav V. Journal of Personality and Social Psychology, Vol 83(2), Aug 2002, 261-270
LINK 

Join us for OVERWHELM UNPACKED the free online workshop to help you gain clarity and focus in midlife and beyond. 12th September 7pm UK time.

REGISTER FREE here >> https://carlykillen.com/overwhelm-unpacked-free

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

It’s time to celebrate! 🎉 We’ve reached 50 episodes of The Strong Bones Coach Podcast, and I couldn’t be more grateful for each and every one of you. 

Whether you’ve been here from the start or recently joined, your support has helped build this amazing community, and I thank you from the bottom of my heart.

In this special episode, we’re looking back at the top 5 listener-favorite episodes, each one packed with tips, stories, and practical advice to support your bone health, strength, and overall well-being through menopause and midlife.

Plus, I’m excited to share details on my Overwhelm Unpacked free workshop, designed to help you navigate midlife challenges with confidence.

Here are the top 5 episodes you loved most—don’t forget to check them out:

Top 5 Episode Links:

1. How to Exercise with Osteoporosis (Episode 29)
   
   
2. Strength Training Unmasked: What Women Need to Know (Episode 003)
   
   
3. Menopause: Key Ages and Stages to Maximise Bone Health (Episode 002)
   
   
4. Finding Body Confidence and Going Sober in Menopause: Laura’s Transformation (Episode 008)
   
   
5. Is This the Best Diet for Bone Health in Menopause? (Episode 005)
   
   

Bonus:
🎉 As a thank you for being part of this journey, I’m offering free access to my upcoming Overwhelm Unpacked workshop!

If you’ve been feeling the weight of midlife challenges and want strategies to feel more empowered and in control, this workshop is for you. Sign up via the link in the show notes! ✨

Sign up for the free workshop >>>  HERE

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

In this episode of The Strong Bones Coach Podcast, Carly explores how strength training can be a powerful tool to combat midlife isolation and build meaningful connections.

Discover how exercise can help you connect with others, stay true to your values, and form a supportive tribe that enhances both your physical and emotional well-being.

Carly shares practical advice on finding or creating a fitness community that aligns with your health goals and offers tips on nurturing self-connection. Tune in to learn how to foster a sense of belonging and shine your unique light during menopause.

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

In this episode of The Strong Bones Coach Podcast, Carly tackles a common fitness question for women in menopause: Should you do cardio before or after weights?

Learn about the benefits of both approaches and how to decide which is best for your unique needs and goals. 

Carly offers practical tips on how to create a balanced and enjoyable workout routine that supports muscle retention, bone health, and overall fitness during menopause.

Your Questions Answered:

- Why does the order of cardio and weights matter during menopause?

- What are the benefits of doing weights first?

- When should you prioritize cardio before weights?

- How can you balance both cardio and strength training in your routine?

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

In this episode of The Strong Bones Coach Podcast, Carly tackles the topic of overwhelm during menopause.

Learn why feelings of overwhelm are so common, how to distinguish between menopause symptoms and more serious health issues, and practical tips for navigating exercise routines and daily responsibilities.

Carly also shares her free guide, 'Could It Be Menopause?' which includes a symptom tracker and helpful questions for your GP. Tune in for insights and strategies to help you feel more in control during this transition.

Key Questions Covered:

• Why do women feel overwhelmed during menopause?
• How can you distinguish between menopause symptoms and more serious health issues?
• What are some tips for feeling less overwhelmed at the gym?
• How can you manage daily responsibilities and find time for self-care?
• Tune in to this episode to learn about managing overwhelm during menopause. 

• Download the free 'Could It Be Menopause?' guide at carlykillen.com and start tracking your symptoms today. 

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

In this episode of The Strong Bones Coach Podcast, Carly explores the often overlooked but significant issue of breathlessness during menopause. Learn why this happens, how hormonal changes impact your lung function, and what you can do to manage and improve your breathing.

Carly shares practical breathwork exercises and tips to help you stay fit and reduce anxiety.

Tune in to understand the connection between menopause and breathing, and discover actionable steps to support your lung health and overall well-being.

Reference
Menopause Is Associated with Accelerated Lung Function Decline: Link>> https://doi.org/10.1164/rccm.201605-0968OC

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨

In this episode of The Strong Bones Coach Podcast, Carly explores the essential role of testosterone in women's health, particularly its impact on bone density and muscle mass. She busts common myths about testosterone, explains the benefits of supplementation, and shares practical tips for maintaining healthy testosterone levels. 

Carly also discusses recent media coverage about the challenges women face in accessing testosterone therapy. Tune in to learn how to support your bone health and overall well-being with testosterone.

Key Questions Covered:

- What is testosterone and how does it work in your body?

- Why is testosterone important for women's health, especially during menopause?

- How can testosterone support your bone health?

- What are the common myths and facts about testosterone?

- How can you access testosterone as part of your Hormone Replacement  Therapy and overcome challenges?

References:
Testosterone therapy in women: Myths and misconceptions. Constantine and Dimitrakakis. 2013
LINK >>> https://doi.org/10.1016/j.maturitas.2013.01.003

Association between testosterone levels and bone mineral density in females aged 40–60 years from NHANES 2011–2016. Zhang, H., Ma, K., Li, RM. et al. Sci Rep 12,  (2022).

LINK >>> https://doi.org/10.1038/s41598-022-21008-7

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

[email protected]

https://www.instagram.com/thestrongbonescoach

Do you crave unshakable confidence in your own strength from your midlife and beyond?

Would you love to achieve your personal goals without sacrificing your family time or self-care?

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.

🌟 For tailored advice or personal queries, feel free to reach out at [email protected].

Let's embark on this journey together towards a vibrant, fracture-free future. Grab the Black Friday Soulful Strength Bundle now and step into your power! 💪🦴✨