Thrive with Carrie

Headed out for a summer adventure but don’t want to feel like your wellness goals get left behind?

In this episode, I’m sharing real-life, doable strategies to help you stay consistent with your health—without feeling deprived or obsessed—while traveling. Whether you're road-tripping, flying, or just juggling more social plans than usual, you’ll learn how to support your gut, balance blood sugar, stay regular, and protect your energy so you come back feeling refreshed, not depleted.

We’ll talk about:

• The key habits to anchor your body on the go
• How to stay regular + keep blood sugar stable with fiber, protein, and hydration
• Why prioritizing sleep (and minimizing alcohol) makes all the difference
• My go-to supplements that keeps me feeling like me—even away from home

Because you don’t need to “start over” after every vacation. You just need a plan that travels with you.

Tune in and thrive wherever life takes you.

If this episode helps you feel more prepared for your next trip, share it with a friend who could use the encouragement—and don’t forget to DM me if you want help building your own personalized summer wellness stack or need coaching to support thriving through the summer! Or click this link for the exact products I talked about in this episode to keep you on your A game so you don't need to take a vacation from your vacation! https://shareplex.us/share/fGOgbXE

Meet our sponsor:

You’ve heard me talk about the importance of lowering inflammation and supporting your body—and that includes how you sleep. That’s why I love Cozy Earth. Their bedding is made from premium bamboo viscose—it’s temperature regulating, breathable, and so soft. I’ve never slept better.

Use code THRIVE for 40% off your order.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

You’ve tried the supplements, cleaned up your diet, addressed the mold and Lyme… but something still feels stuck. What if the final piece of your healing isn’t physical at all?

In this episode of Thrive with Carrie, Dr. Daniel Johns joins Carrie to explore how unresolved emotional trauma—big or small—can shape immune function, hormonal balance, and even your body’s ability to detox. They dive into the fascinating connection between stress, early life experiences, and chronic illness, and how subconscious emotional patterns might be holding your body in a state of hypervigilance.

You’ll learn:
 – Why trauma (even if you don’t “remember” it) affects your immune response
 – How emotional suppression shows up in autoimmunity
 – Why some people don’t fully heal without addressing their subconscious patterns
 – How Dr. Johns’ work helps patients identify and release hidden emotional blocks using bioenergetic testing and meditation
 – The power of reconnecting with your body’s innate ability to heal

If you feel like you’re doing all the right things but aren’t getting better—this episode will help you uncover what might be missing.

Meet our sponsor:

You’ve heard me talk about the importance of lowering inflammation and supporting your body—and that includes how you sleep. That’s why I love Cozy Earth. Their bedding is made from premium bamboo viscose—it’s temperature regulating, breathable, and so soft. I’ve never slept better.

Use code THRIVE for 40% off your order.

About Daniel:

Daniel Johns is an integrative chiropractor who developed a muscular autoimmune disease and was told he would be completely wheelchair bound in 5 years. Through the use of alternative therapies from around the world he completely reversed the autoimmune disease and regained all muscular function back. Since then Dr. Johns have dedicated himself to reversing autoimmunity and restoring people’s lives through alternative therapies and quantum medicine.

Connect with Daniel:

Website: elevatelifeclinic.com

Instagram: @drdanieljohns @elevatelifeclinic

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

You’ve probably seen microgreens sprinkled on a fancy dish or tossed in a smoothie—but did you know they might be one of the most powerful foods for gut healing, hormone balance, and inflammation?

In this episode of Thrive with Carrie, certified fitness coach and nutritional counselor Wade Ellinger joins Carrie to break down the real magic behind microgreens. From his roots in the Colorado Rockies to growing High Vibrations Microgreens in Annapolis, Wade shares how these tiny plants deliver massive nutrient density—and why they’ve been a game-changer for Carrie’s own healing journey with Hashimoto’s and gut health.

They explore:
 🌱 Why microgreens contain up to 40x more nutrients than mature vegetables
 🌱 How they support detox pathways, GI health, and even mental clarity
 🌱 The difference between sprouts and microgreens—and why it matters
 🌱 Easy ways to incorporate them daily (even if you’re not a salad person)

If you're ready to nourish your body with powerful, low-toxin, high-impact food—without the overwhelm—this episode will change how you think about the greens on your plate.

Meet our sponsor:

You’ve heard me talk about the importance of lowering inflammation and supporting your body—and that includes how you sleep. That’s why I love Cozy Earth. Their bedding is made from premium bamboo viscose—it’s temperature regulating, breathable, and so soft. I’ve never slept better.

Use code THRIVE for 40% off your order.

About Wade:

Raised in the Colorado mountains on homemade, homegrown food, Wade witnessed firsthand how powerful nutrition can be when his mother healed herself through diet after conventional medicine offered no answers. After overcoming serious health struggles in his early 20s, he became a certified fitness coach and nutritional counselor. With over 18 years of experience and hundreds of clients, Wade saw the gap between commercial “health” messaging and true healing. Today, he grows fully organic microgreens through High Vibrations Microgreens, aiming to provide access to real, nutrient-dense food and help others realize the body’s incredible ability to heal.

Connect with Wade

Instagram: @highvibrationsmicrogreens

Facebook: https://www.facebook.com/share/19Yqxx2qh9/

Website: https://www.highvibrationsmicrogreens.com/

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

We’ve been sold the idea that “eating clean” means cutting carbs, tracking every bite, and living in a constant state of food guilt. But what if clean eating wasn’t about restriction at all?

In this episode, we’re throwing out the rulebook and redefining what clean eating really looks like—especially in midlife. It’s not about giving things up. It’s about upgrading what’s on your plate so you can feel your best without the overwhelm.

We’ll cover:
– How to focus on food quality over quantity
– What "cutting the crap" actually means when it comes to processed and toxic ingredients
– How to decode confusing food labels like “natural,” “organic,” and “non-GMO”
– Why simplifying your food choices can help you feel empowered—not restricted

If you're ready to feel good in your body again—without extremes—this is your invitation to nourish yourself in a way that supports your energy, hormones, and long-term health.

Want support in making these shifts?
Let’s talk! Schedule a free 15-minute discovery call at https://bit.ly/TKC15min. I’d love to walk alongside you on your journey to feeling like yourself again—strong, steady, and fully nourished. You don’t have to figure it out alone.

Here's what my clients are saying: After just a few weeks of focusing on food quality and simple shifts, one of my clients shared, “I’m eating more than I ever have—and I finally feel in control, not restricted. My energy is back, and I’m not afraid of food anymore.” This is what real, sustainable change looks like.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode of Thrive with Carrie, nurse practitioner and wellness expert Monique Willingham returns to the podcast to talk about what it really means to age gracefully—from the inside out. Together, Monique and Carrie explore the physical, emotional, and hormonal changes that come with midlife and how simple, sustainable lifestyle shifts can help you feel vibrant, confident, and well-supported through it all.

They dive into skin health, hydration, collagen, gut balance, and how food, sleep, and even your morning sunlight routine play a role in graceful aging. Monique also shares tips on navigating adult acne, reducing inflammation, and setting realistic expectations when it comes to beauty and longevity.

About Monique

Monique Willingham, CRNP, is a certified nurse practitioner with over 18 years of clinical experience and a passion for holistic wellness and women’s health. She combines her background in oncology, surgery, and functional medicine with a warm, honest approach to help patients feel and look their best—without guilt. As the founder of Remedy Green, Monique empowers midlife women to reclaim their health, embrace aging with confidence, and make lasting lifestyle changes through education, support, and personalized care.

Connect with Monique

Website: www.remedygreenwellness.com

Instagram: @remedygreen

Facebook: RemedyGreen

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode of Thrive with Carrie, Carrie chats with Aliesha Mann, a board-certified family nurse practitioner and founder of Zinda Integrative Health and Wellness. Aliesha shares her deeply personal journey—from burnout and infertility to building a functional medicine practice that empowers women to take control of their health.

Together, they explore Aliesha’s signature MANN Method, a holistic approach centered on Mindset, Alignment, Nutrition, and Nervous System Regulation. From gut health and hormonal balance to redefining what “healthy” really means, this conversation is full of practical tools, honest reflections, and gentle reminders to slow down, listen to your body, and take aligned, sustainable action.

About Aliesha

Aliesha Mann is a women’s holistic health expert, board-certified family nurse practitioner, and founder of Zynda Integrative Health and Wellness. Guided by faith and personal experience, she helps women move beyond burnout and symptoms using her signature MANN Method™—Mindset, Alignment, Nutrition, and Nervous System Regulation. Through functional lab testing and compassionate coaching, Aliesha empowers women to reclaim their energy, trust their intuition, and embrace lasting, lifestyle-based healing.

Connect with Aliesha

Website: alieshamann.com

Instagram: @aliesha.mann

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

For a long time, I thought I was starting my mornings with intention—exercise, meditation, even prayer. But something still felt off. I was doing all the “right” things, yet I didn’t feel fully grounded or aligned. When I discovered priming, it became the missing link—helping me connect my heart, mind, and body in a way that actually shifted how I showed up each day. My mornings no longer just help me get through the day—they help me create the abundant life I truly want.

In this episode, I’m sharing what priming really is, why it works, and the simple practices that help me start my day with clarity, energy, and purpose. If you’ve been doing all the things but still feel stuck, this might be the shift you didn’t know you needed.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this vulnerable solo episode, I’m opening up about a season when I felt completely out of alignment. Chronic pain, digestive distress, hormonal imbalance, and constant irritability had taken over—and I barely recognized myself. As a wife and mom, it was heartbreaking to feel like I was just getting through the day, not truly living it.

That all began to change when I found the Plexus Triplex and the weed, seed, feed protocol. This wasn’t just another supplement—it was the catalyst that jump-started an incredible journey of root healing, balance, and vibrant health. In this episode, I break down how the protocol works, why it’s so effective, and how it helped me reduce inflammation, rebalance my blood sugar, restore my gut health, and finally feel like me again.

If you’re feeling off, stuck, or just not like yourself anymore—know that healing is possible, and it starts with one small step.

Get the triplex here: http://mysite.plexusworldwide.com/carriechojnowski

You can consult with me before ordering by emailing me at [email protected] or finding me on Instagram.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode, Carrie welcomes board-certified Ayurvedic practitioner Ileana Gonzalez to explore how ancient Ayurvedic wisdom can offer deep nourishment, healing, and clarity during the often chaotic transition of midlife.

They dive into what Ayurveda really is—more than just herbs and doshas—and how it can transform your relationship with your body, energy, and purpose. From aligning with circadian rhythms to embracing menopause as a time of spiritual evolution, Ileana shares practical and profound ways to reconnect with your natural cycles and rediscover ease, strength, and stability.

If you’ve been feeling depleted, disconnected, or pulled in too many directions, this conversation is a beautiful reminder to pause, listen, and return to the wisdom already within you.

About Ileana

Ileana Gonzalez is a Board-Certified Ayurvedic Practitioner, 500-hour yoga teacher, and founder of Aporva Wellness. After a 12-year career in international IT consulting, she traveled to India to study under renowned teachers including Dr. Vasant Lad. With over 15 years of experience in yoga and Ayurveda, Ileana specializes in lifestyle education, Panchakarma therapeutics, and spiritual wellness. Through personalized guidance and immersive programs, she helps others live with intention, balance, and vitality.

Connect with Ileana

Website: https://apurvawellness.com/

Instagram: @apurva_wellness

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode of Thrive with Carrie, certified trauma-informed breathwork coach and Reiki master Trish Brewer joins Carrie to explore the transformative power of intentional breathing. From stress reduction and emotional release to spiritual connection and trauma healing, Trish explains how breathwork is one of the most accessible yet profound tools we have for nervous system regulation and inner healing.

Together, they dive into the difference between breath tools and breath healing, how trauma lives in the body, and how something as simple as conscious breath can help release old stories, emotions, and energy that no longer serve us. Whether you're dealing with anxiety, grief, health challenges, or you're just feeling disconnected—this conversation offers both inspiration and actionable insight.

About Trish

Trish Brewer is a certified trauma-informed breathwork coach, Reiki Master Teacher, and Practitioner. She helps individuals committed to deep inner healing transform their lives by releasing trauma, reducing stress, and reconnecting with their authentic selves.

She's a co-author of Hot Mess to Hot Mom: Transformational Tools for Thriving After Childbirth and Beyond, We Lead Volume 2: Building Connection, Community, and Collaboration for Women in Business, and 100 Poems and Possibilities for Healing Volume 2.
Trish holds certifications in breathwork coaching, Usui Holy Fire III Reiki, and trauma-informed practices. Her unique approach blends these modalities with shamanic wisdom and ancestral healing traditions.

She resides in southern Maryland, just outside of Washington DC, with her son, husband, and rescue dog, Max. Her daughter, a market research analyst and artist, lives in Newport, RI.

Connect with Trish

Website: https://www.trishbrewer.com/

Instagram: @trishbrewerbreathwork

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

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.