Heather Foord is a powerhouse in women’s health, shaking things up to get women the care they actually deserve. With degrees in Communications and Health Science, plus a Masters in Women’s Medicine, she’s got the knowledge and passion to back it up. After nearly a decade as a journalist, her own experience of motherhood exposed a massive gap in postpartum care. That frustration turned into action, and now she’s on a mission to make pelvic floor care accessible, effective, and stigma-free. 

Heather lays it all out—the truth about incontinence, painful sex, and low libido—and why women have been gaslit into thinking these things are just ‘part of being a woman.’ Spoiler: they’re not. She dives into how pelvic health connects to hormone balance, energy levels, and mental well-being. She explains why leaking is a sign of dysfunction (not just an inevitable part of aging), how your pelvic floor impacts your overall health, and the exact steps to rebuild strength without invasive treatments. If you're tired of planning your life around bathroom breaks or want to reignite your sex life, this conversation will shift the way you think about your body.

Key Takeaways

Leaking is Common but NOT Normal – Heather explains why incontinence affects 2 in 3 women and what you can do to fix it.

Pelvic Floor Health Impacts Everything – From core strength to bladder control to orgasms, this muscle group is running the show.

Stress and Trauma Tighten the Pelvic Floor – If you clench your jaw when stressed, chances are your pelvic floor is reacting too.

Prolapse is Shockingly Common – 1 in 2 women with a pregnancy history experience prolapse, but most don’t even realize it.

Weak Pelvic Floor, Weak Orgasms – Heather reveals how pelvic muscles impact climax and what you can do to strengthen them.

Where to Find Our Guest

Heather Foord on Instagram: https://www.instagram.com/core.restore.co/

Heather Foord on Facebook: https://www.facebook.com/core.restore.co/

Links & Resources

Heather Foord’s Website: http://corerestore.co/

📷 Connect with Me on Instagram: www.instagram.com/natkringoudis

🌿 Join NK x The Membership – Your Wellness Sanctuary!

Created by me to help women reclaim their body wisdom with expert support, exclusive resources, and a like-minded community.

✨ What’s Inside?
✔ Early access to new Masterclasses & Challenges
✔ Unlimited access to 20+ Masterclasses & 25+ free ebooks
✔ VIP perks—events, expert Q&As & private community
✔ 20% off practitioner-grade supplements
✔ Direct access to Nat via live Q&As & Facebook chat

💖 Join today & take charge of your health!
👉 Sign Up Now: https://natkringoudis.thrivecart.com/the-membership-x-nat-kringoudis/

🔎 Take Our Free Hormone Quiz

Not feeling like yourself? Your hormones might be the reason! Take our Free Hormone Quiz to uncover possible imbalances and start feeling better today:
https://natkringoudis.typeform.com/to/a3wsLZF6?typeform-source=natkringoudis.lpages.co

🥗 Join the 5-Day Cleanse

Over 20,000 people have transformed their health with our Free 5-Day Cleanse—now it’s your turn! https://www.natkringoudis.com/join-the-5-day-cleanse-course/

🔔 Don’t forget to like, comment, and subscribe for more episodes on self-care, healing, and empowerment!

Marcia Leone is the powerhouse behind Not So Mumsy—a thriving motherhood community dedicated to women's empowerment and support for moms, thriving online community, best-selling book, fashion label, and transformative retreats for mothers. 

In this episode, we unpack her evolution from a full-time media career to carving out a space that allows women to embrace motherhood without losing themselves in it. Marcia gets real about the early struggles of balancing ambition with new motherhood, the identity shifts that come with solo parenting, and why she believes there’s no such thing as balance—only blend.

We dive into the power of vulnerability, why sharing the messy parts of motherhood fosters real connection, and how embracing self-care (without guilt) can change everything. If you’ve ever struggled with mom guilt, work-life balance, or felt torn between being a great mom and chasing your own dreams, this one’s for you.

Key Takeaways

Forget Balance—Think Blend Instead – Marcia explains why striving for balance in motherhood sets us up for failure and how embracing seasons of life leads to more ease.

Redefining Success as a Mother – The unexpected ways motherhood reshapes ambition, and why letting go of the old version of you isn’t a loss—it’s an evolution.

The Vulnerability Factor – Why sharing real struggles (from IVF to solo parenting) has been the key to building deep community connections.

Self-Care Without the Guilt – How to stop seeing self-care as a luxury and start recognizing it as the foundation for showing up as the mom—and woman—you want to be.

The Impact of Fast Fashion on Hormones & Health – Marcia breaks down why choosing natural, toxin-free fabrics is crucial for hormonal health, especially in pregnancy and postpartum.

Motherhood & Entrepreneurship – How Marcia built a globally recognized brand while navigating the chaos of motherhood—and why she’s made flexibility her secret weapon.

Where to Find Our Guest

Marcia on Instagram: https://www.instagram.com/marcialeone_

Not So Mumsy The Label: https://www.instagram.com/notsomumsy_thelabel/

Links & Resources

📷 Connect with Me on Instagram: www.instagram.com/natkringoudis

🌿 Join NK x The Membership – Your Wellness Sanctuary!

Created by me to help women reclaim their body wisdom with expert support, exclusive resources, and a like-minded community.

✨ What’s Inside?
✔ Early access to new Masterclasses & Challenges
✔ Unlimited access to 20+ Masterclasses & 25+ free ebooks
✔ VIP perks—events, expert Q&As & private community
✔ 20% off practitioner-grade supplements
✔ Direct access to Nat via live Q&As & Facebook chat

💖 Join today & take charge of your health!
👉 Sign Up Now: https://natkringoudis.thrivecart.com/the-membership-x-nat-kringoudis/

🔎 Take Our Free Hormone Quiz

Not feeling like yourself? Your hormones might be the reason! Take our Free Hormone Quiz to uncover possible imbalances and start feeling better today:
https://natkringoudis.typeform.com/to/a3wsLZF6?typeform-source=natkringoudis.lpages.co

🥗 Join the 5-Day Cleanse

Over 20,000 people have transformed their health with our Free 5-Day Cleanse—now it’s your turn! https://www.natkringoudis.com/join-the-5-day-cleanse-course/

I've totally been there—wide awake at 3 a.m., staring at the ceiling, desperate for sleep to come. After years of battling insomnia and frequent nighttime waking, I discovered something powerful: insomnia isn't just a frustrating inconvenience; it's actually your body's way of trying to communicate something deeper. In this intimate solo chat, I'm revealing exactly how I overcame insomnia naturally by tuning into my body's messages, shifting from frustration to curiosity, and implementing practical, life-changing sleep techniques...and there's even a link to my Sleep Masterclass below! 

I'll walk you through my experience using the Chinese Medicine Energy Clock to uncover why I consistently woke at certain times (for me, always between 1-3 a.m., signaling stress and anger tied to my liver). You'll also learn how to naturally balance your cortisol and melatonin—key hormones affecting sleep—and I'll share my personal nighttime routine, including simple yet powerful strategies like putting my phone away early, using journaling to clear my mind, and creating a sleep-friendly environment.

Key Takeaways

Listening to Your Insomnia for Better Sleep - Discover how your sleepless nights are actually your body signaling emotional stress or unresolved issues.

Using the Chinese Medicine Energy Clock - Learn how waking at consistent times can help pinpoint underlying emotional and physical imbalances like stress or anger.

Balancing Cortisol & Melatonin Naturally - Understand the critical role of these hormones in sleep and stress management, and how you can naturally restore balance.

Transforming Frustration into Curiosity - See how shifting your mindset from frustration to curiosity can turn insomnia into an insightful, healing experience.

90-Second Emotion Technique for Insomnia - Try my powerful yet simple method for processing emotions quickly, significantly improving sleep quality.

Creating a Personalized Sleep Hygiene Routine - Develop your own nightly routine that addresses your unique needs, including room environment, journaling, and relaxation rituals.

Links & Resources

 😴 Struggling with Sleep?
Tossing and turning at night? Your sleep struggles might be due to hormonal imbalances! Discover expert-backed strategies to improve your sleep and wake up refreshed. Watch the free masterclass now:
https://keap.page/eyy369/sleep-landing-page.html

Connect with Me on Instagram: www.instagram.com/natkringoudis

🔔 Don’t forget to like, comment, and subscribe for more episodes on self-care, healing, and empowerment!

Jane McCann is the kind of woman who makes you want to stand a little taller and own your midlife magic. She’s built an incredible community around embracing aging with confidence—no filters, no apologies. In this episode, we dive into her journey of self-acceptance, from navigating menopause and societal expectations to learning how to thrive (not just survive) in midlife. Jane gets real about skipping HRT, finding joy in the everyday, and rewriting the aging narrative. If you’ve ever caught yourself thinking, "Can I actually feel better with age?"—this one’s for you.

Jane also shares how social media has helped her create a safe and supportive space for women, why ocean swimming is her non-negotiable, and how travel has transformed the way she sees midlife. Whether you’re in the thick of perimenopause, dreading hot flashes, or just figuring out how to age on your own terms, this conversation is packed with humor, honesty, and practical wisdom to help you feel empowered at every stage.

Key Takeaways

Aging is Not the Enemy—It’s an Evolution – Jane explains how shifting your mindset around aging can unlock confidence and joy instead of fear and resistance.

Menopause is a Transition, Not a Diagnosis – Understanding perimenopause earlier can help you navigate it with more ease—think of it as puberty in reverse.

HRT is One Option, Not the Only Option – Jane shares why she chose to avoid HRT and how lifestyle choices, mindset shifts, and holistic wellness played a role in her journey.

Community is Everything – Surrounding yourself with supportive, like-minded women is one of the most powerful ways to stay sane and thrive in midlife.

Self-Care is the Ultimate Midlife Superpower – Whether it’s daily meditation, ocean swimming, or just taking five minutes to breathe, investing in yourself isn’t optional—it’s survival.

Knowledge is Your Secret Weapon – Start tracking your hormone health before menopause so you’re informed and empowered when changes happen.

Where to Find Our Guest

Jane McCann’s Instagram: https://www.instagram.com/themiddleagedgoddess

Links & Resources

📷 Connect with Me on Instagram: www.instagram.com/natkringoudis

🌿 Join NK x The Membership – Your Wellness Sanctuary!

Created by me to help women reclaim their body wisdom with expert support, exclusive resources, and a like-minded community.

✨ What’s Inside?
✔ Early access to new Masterclasses & Challenges
✔ Unlimited access to 20+ Masterclasses & 25+ free ebooks
✔ VIP perks—events, expert Q&As & private community
✔ 20% off practitioner-grade supplements
✔ Direct access to Nat via live Q&As & Facebook chat

💖 Join today & take charge of your health!
👉 Sign Up Now: https://natkringoudis.thrivecart.com/the-membership-x-nat-kringoudis/

🔎 Take Our Free Hormone Quiz

Not feeling like yourself? Your hormones might be the reason! Take our Free Hormone Quiz to uncover possible imbalances and start feeling better today:
https://natkringoudis.typeform.com/to/a3wsLZF6?typeform-source=natkringoudis.lpages.co

🥗 Join the 5-Day Cleanse

Over 20,000 people have transformed their health with our Free 5-Day Cleanse—now it’s your turn! https://www.natkringoudis.com/join-the-5-day-cleanse-course/

🔔 Don’t forget to like, comment, and subscribe for more episodes on self-care, healing, and empowerment!

Puberty—what a wild ride! And yet, we don’t talk about it enough. But if you’ve got a teen (or are one), you know how important it is. In this episode, we’re diving into all things hormones, puberty, and how to support young girls through this crazy, beautiful transition. From spotting hormonal imbalances to figuring out what actually helps (and what’s just a myth), this is the chat every parent—and every teen—needs to hear.

We're unpacking puberty milestones, how stress and nutrition mess with hormones, and why some of the biggest period myths need to go. Whether you're dealing with irregular cycles, mood swings, or just want to know how to keep your teen healthy and happy, this episode is packed with the insights you need. Let’s get into it!

Key Takeaways

Start the Conversation Early – The more we talk about reproductive health, the less awkward it gets. Kids take their cues from us—so let’s set the tone.

Hormones Are a Work in Progress – A young girl’s cycle isn’t fully mature until around 21, so irregularities? Totally normal. No need to panic.

Food, Stress & Exercise Matter – Over-exercising, under-eating, or running on stress? That’s a recipe for hormone chaos—think skin issues, painful periods, and mood swings.

Sleep is Non-Negotiable – Teens are wired to stay up late and sleep in. Instead of fighting it, work with it. Well-rested teens = happier hormones.

Be the Example – If we want our kids to value self-care, we need to show them how it’s done. They absorb everything.

The Truth About the Pill – Birth control doesn’t “fix” period problems. It just masks symptoms—and if taken too early, it can mess with hormone development.

Friends & Influence Are Everything – Who your teen hangs out with shapes their mindset, choices, and health. Help them find the right crowd.

Links & Resources

📌 Get Beautiful You on Kindle & Ebook: https://www.natkringoudis.com/product/beautiful-you/

📌 Read Nat’s article on Precocious Puberty: https://www.natkringoudis.com/precocious-puberty-heres-what-you-need-to-know/

📌 Connect with Me on Instagram: www.instagram.com/natkringoudis

🔔 Don’t forget to like, comment, and subscribe for more episodes on self-care, healing, and empowerment!

Evan Karavitis is the ultimate olive oil connoisseur, and we're diving into the fascinating world of WILD olive oil—a treasure so valuable even the Mafia wants a piece of it!

We're exploring how nature does its magic in the Greek countryside, transforming humble olives into a liquid gold that’s not only bursting with flavor but also packed with health benefits. Evan takes us on his remarkable journey—from his days in banking to becoming an explorer of this ancient, natural treasure.

We break down everything from the science of polyphenols and oleocanthal to why this wild olive oil is a game-changer compared to your run-of-the-mill supermarket variety. Whether you're a wellness enthusiast, a food lover, or just curious about the secrets behind nature’s pantry, this conversation is chock-full of insights that are sure to inspire your next kitchen adventure.

Key Takeaways:

Wild Olive Oil Uncovered – Discover what makes wild olive oil so unique, from its natural growth in the rugged Greek landscapes to its robust, health-boosting compounds.

The Dark Side of Mixing – Some producers manipulate polyphenol content, diluting or engineering olive oil for higher numbers.

The Science Scoop – Get the lowdown on polyphenols and oleocanthal, the dynamic duo that sets wild olive oil apart as a true superfood.

Mafia & Fake Olive Oil – Criminal networks dilute real olive oil with cheap seed oils and dyes to pass off counterfeits.

Nature’s Own Process – Learn how these incredible wild trees thrive without human interference, resulting in a purer, more potent oil.

Health in a Bottle – Find out how incorporating wild olive oil into your routine can support everything from reducing inflammation to boosting heart health.

Spotting the Real Deal – Evan shares his top tips on identifying authentic wild olive oil and steering clear of the imitations.

Cooking with Confidence – Debunking myths—high-quality extra virgin olive oil is still the best for cooking.

Where to Find Our Guest:

Connect with Evan on Instagram: https://www.instagram.com/discoverthewildolive/

Links & Resources:

Discover the only medicinal wild olive oil from Greece and use our code NAT10 for an exclusive discount: https://www.discoverthewildolive.com

Connect with Me on Instagram: www.instagram.com/natkringoudis

 🔔 Don’t forget to like, comment, and subscribe for more episodes on self-care, healing, and empowerment!

In this episode I’m joined by the visionary Dr. Sarah Jane, to explore a groundbreaking approach to trauma and emotional healing. Spinal Energetics™ is a transformative modality that works with the spine, nervous system, and energy fields to release stored trauma without the need to relive painful memories. 

Dr. Sarah Jane takes us on her journey of combining psychology, chiropractic care, and Eastern philosophy to create a practice that empowers the body’s innate intelligence to heal itself.

We dive into how trauma manifests in the body, why traditional methods might fall short, and how this unique practice can shift your emotional and physical health. Whether you’ve been searching for relief from chronic pain, hormonal imbalances, or emotional distress—or you’re simply curious about how energy work can change your life—this conversation is packed with insights that will leave you inspired and hopeful.

Key Takeaways

The Power of Spinal Energetics™ – How this integrative approach releases trauma and restores balance by working with your energy field and nervous system.

Trauma Without the Reliving – Why you don’t need to revisit painful memories for your body to heal and release them.

Hormones and Healing – The connection between stress, cortisol, and how unresolved trauma impacts hormonal health.

The Body as a Timeline – Understanding how the body stores emotional experiences and how Spinal Energetics™ can facilitate lasting change.

The Role of Innate Intelligence – How your body’s natural wisdom knows what it needs for healing, once given the chance.

Where to Find Dr. Sarah Jane

Connect with Dr. Sarah on Instagram : https://www.instagram.com/drsarahjanechiro/

Learn more about Spinal Energetics™ and Dr. Sarah Jane’s work at https://spinalenergetics.com/drsarahjane

Connect with Me on Instagram:
https://www.instagram.com/natkringoudis/

🔔 Don’t forget to like, comment, and subscribe for more episodes on self-care, healing, and empowerment!

Welcome back to The Wellness Collective! In this solo episode, I dive into a topic that sparked so much conversation online: sun exposure. For years, we've been told to fear the sun, cover up, and avoid it to prevent skin damage and cancer. But what if that advice is only half the story? 

I unpack the vital role sunlight plays in our health, from supporting hormone balance and vitamin D production to lifting our mood and enhancing overall well-being. We’ll explore the dangers of underexposure, why not all sunscreens are created equal, and practical ways to get your daily dose of sun safely. Let's cut through the confusion and reclaim our connection to nature's most powerful source of energy.

Key Takeaways

The Role of the Sun – Understanding how sunlight supports life, mood, and health by fueling hormone production and vitamin D synthesis.

The Risks of Underexposure – Recognizing that minimal sun exposure can be as harmful as overexposure, potentially leading to deficiencies and chronic health issues.

Smart Sun Habits – Learning how to balance sun exposure safely with tips on timing, duration, and sunscreen use for optimal results.

The Impact of Genetics – Exploring how skin type and heritage influence your body's response to sunlight and your ideal exposure.

The Importance of Common Sense – Encouraging thoughtful sun habits, such as avoiding peak UV times and embracing moderation for overall health.

Links & Resources

Follow me on Instagram for more tips: www.instagram.com/natkringoudis

🔔 Don’t forget to like, comment, and subscribe for more episodes on self-care and empowerment!

In this heartfelt episode, Cat Sanz shares her journey from starting a fashion label to balancing motherhood and building a successful business. Cat discusses the importance of authenticity, the transformative power of fashion, and how carving out just five minutes for yourself can make a world of difference. From styling tips to self-care routines, this episode is packed with inspiration for women navigating busy lives while staying true to themselves.

0:00 – Welcome to the episode with Cat Sanz
1:22 – Balancing family, business, and creativity
4:12 – How Cat started her fashion label and why she left it
7:30 – The power of authenticity in building a personal brand
10:45 – How fashion can transform your mood and confidence
14:25 – The importance of five minutes for yourself each day
18:10 – Finding joy in creativity amidst motherhood challenges
21:50 – Capsule wardrobe essentials for summer
25:15 – Why quality over quantity matters in your wardrobe
29:30 – Embracing recycled and circular fashion
31:05 – Final thoughts on self-care, fashion, and inspiration

🔔 Don’t forget to like, comment, and subscribe for more episodes on fashion, self-care, and empowerment!

Connect with Me:

Instagram: www.instagram.com/natkringoudis

Connect with Cat Sanz:

Instagram: www.instagram.com/catsanz