UPLEVEL: Real Health, Real Talk with Dr. Jenna Blasi

Whatever you want for your life, do it now. There is only now. As we dive into the final episode of 2025, we step into activation. It is, after all, action that flips the switch. Tune in for part two of our exploration on how to enter the new year with momentum, already on fire! In this episode. Dr. Jenna explains why identity is key to future transformation, why vision feeds your philosophy on life, and unpacks three things that happen when you choose to set a clear intention. She explores the worthy ideal, how future visualization changes behavior, and breaks down how to choose a word for 2026. Listen in to 2025’s final episode to learn more about attention gating, what all powerful transformations share, and where momentum truly begins! Have a wonderful rest of 2025, and may this episode inspire you to take the next step in your health journey, one that nourishes not just your body, but your mind and spirit as well. 

Key Points From This Episode:

• What listeners can expect from today’s episode: a shift from reflection to direction.
• Why identity is key.
• How your vision feeds your philosophy on life.
• The neuroscience behind intention: three things that happen when you choose a clear intention.
• What is a worthy ideal you are ready for?
• Your vision: how future self visualization changes behavior.
• How to choose a word for the year.
• Dr. Jenna explains attention gating.
• She unpacks what all powerful transformations share.
• Where momentum begins: picking an embodied or aligned action.
• Dr. Jenna shares her closing remarks for 2025!

Links Mentioned in Today’s Episode:

Reflect Now, Uplevel in 2026

Calm Intention and Vision for 2025

Earl Nightingale 

Bob Proctor 

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As the year comes to a close, Dr. Jenna guides you through a gentle, grounded reflection ritual designed to reset your nervous system, clear mental clutter, and help you carry forward only what aligns with your next chapter. Rather than “new year, new you” pressure, this episode invites you to honour what 2025 taught you, name the ways you grew stronger, and identify what no longer fits the version of the “you” you’re becoming. Dr. Jenna walks us through a series of journaling prompts, an energetic release practice, and a gratitude-based closing ritual to help you step into January with more intention, steadiness, and clarity. Dr. Jenna also offers a powerful reframe on “confusion,” shares why inner wins matter more than external ones, and previews next week’s final episode of the year, focused on activation and energy-based intentions for 2026. Tune in to reflect, release, and uplevel with purpose.

Key Points From This Episode:

• Discover how to honor everything you moved through this year.
• Explore why reflection matters before you set intentions.
• Uncover what surprised you this year and what those moments reveal.
• Find out how discomfort and setbacks can signal growth rather than failure.
• Hear how subtle growth happens by reflecting on what gave you strength.
• Why identifying your capacity can help you create healthy boundaries.
• The importance of finding your best self and what you need to feel well.
• How to recognise what no longer fits the version of “you” you’re becoming.
• Why you should celebrate the inner wins that nobody else knows about.
• Uncover why you should embrace the idea of letting go and trust yourself.
• Unpack how lessons from the year create trajectory and opportunity.
• What you should release from the year and what you should carry forward.

Links Mentioned in Today’s Episode:

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In this episode of UPLEVEL, Dr. Jenna explores the remarkable potential of the female brain and what it truly takes to protect it through midlife and beyond. Many women begin to notice changes in memory, focus, and mental clarity, and fear these shifts signal an inevitable shift toward dementia. The empowering truth? Much of cognitive aging is shaped by choices within our control, and understanding your brain is the first step to strengthening it. Dr. Jenna breaks down the differences between brain fog, cognitive decline, and dementia, shares which foundational labs may be helpful to test, and explains how menopause impacts cognitive health. She also unpacks the most validated framework for brain-healthy nutrition, highlights key nutritional factors and supplements, and wraps up with the six biggest drivers of cognitive resilience. Tune in to learn how you can take control of your cognitive future.

Key Points From This Episode:

• Dr. Jenna welcomes and introduces today’s topic of discussion.
• She briefly revisits why exercise is crucial to longevity.
• The difference between brain fog, cognitive decline, and dementia.
• Dr. Jenna breaks down and simplifies the foundational labs to check.
• The genetics: APOE4, should you test it?
• She discusses menopause and cognitive changes.
• The big drivers of cognitive health: the check engine lights.
• Dr. Jenna explains the most validated framework for cognitive health nutrition, the Mind Diet.
• She unpacks other key nutritional players like tea and coffee. 
• Why your baseline status matters with supplements. 
• Dr. Jenna recaps the six biggest factors to help fight cognitive decline. 

Links Mentioned in Today’s Episode:

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Longevity isn’t only about living longer; it’s also about being the best version of yourself for as much of your life as possible. In this episode of UPLEVEL, Dr. Jenna is delving into true longevity and sifting through hype to bring you evidence-based practices. Tuning in, you’ll hear all about the importance of metabolic stability, why strength and muscle mass are imperative for women in midlife, a breakdown of the biggest drivers of long-term brain health, how poor cardiovascular health ages women faster, why you need to consider stress recovery, and how lifestyle basics affect longevity. We delve into the best diets and supplement choices to make for longevity before discussing how you can assess longevity interventions. Dr. Jenna even shares some actionable steps midlife women can take this week to improve their longevity. Finally, be reminded to ask your menopause provider about hormone therapy. Thanks for listening in!

Key Points From This Episode:

• Today’s topic of discussion: true longevity. 
• Considering what longevity means to you. 
• A breakdown of the six pillars of longevity. 
• One: metabolic stability. 
• Two: muscle mass. 
• Three: brain health. 
• Four: cardiovascular health. 
• Five: stress, emotional health, and nervous system regulation. 
• Six: environment and lifestyle basics. 
• An explanation of the data on diets for longevity. 
• The best supplements to take to improve your longevity. 
• Shifting your mindset surrounding longevity. 
• Actionable steps midlife women can take to improve longevity.

Links Mentioned in Today’s Episode:

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Welcome to the 51st episode of UPLEVEL: Real Health, Real Talk with Dr. Jenna Blasi! Today, we’re diving into the essential topic of finding joy again—not the surface-level kind, but real joy rooted in connection, energy, and lightness. These qualities fuel healing, fuel health, and help create a life that truly feels good. In this episode, Dr. Jenna breaks down joy as something we can intentionally cultivate, explains its physiological impact on the body, and highlights why joy is a built-in repair mechanism rather than a luxury. She shares why joy must be part of our present life, offers practical exercises to help you invite more of it in, and walks through three simple, accessible steps to help you reconnect with yourself. As she wraps up the conversation, Dr. Jenna explores the productive power of joy and encourages you to view the pursuit of joy as an ongoing, meaningful journey. Thanks for listening!

Key Points From This Episode:

• Today’s focus: rediscovering your sense of joy.
• Understanding that joy is something we can intentionally create.
• How joy impacts the body on a physiological level.
• Joy as a built-in healing mechanism—not an optional extra.
• Dr. Jenna shares why joy needs to be part of your present life
• She offers practical exercises to help you cultivate joy.
• Three simple, accessible steps to reconnect with yourself.
• Dr. Jenna explores the productive power of joy.
• Viewing the pursuit of joy as an ongoing journey.

Links Mentioned in Today’s Episode:

Arthur Brooks

Transform Dreams into Reality with a Manifestation Formula That Really Works

ThinkUp — Daily Affirmations App (Apple)

ThinkUp — Daily Affirmations App (Google)

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Gratitude is more than a positive mindset—it’s an energetic medicine that dissolves fear, softens resistance, and shifts you out of scarcity. In this episode of UPLEVEL: Real Health, Real Talk, Dr. Jenna breaks down the science and soul of gratitude, showing how it transforms your mind, body, and spirit by triggering measurable changes in your nervous system, hormones, and overall biochemistry. Beyond the science, gratitude acts as a spiritual and emotional tonic, opening you to receive more by aligning with the Law of Increase—the idea that what you appreciate expands. Dr. Jenna also shares practical ways to weave gratitude into daily life, from the “gratitude reframe” for finding growth in challenges to an “evening anchor” ritual that can lower nighttime cortisol and support better sleep. In the end, gratitude is the key that turns what we have into enough—and enough is where healing begins.

Key Points From This Episode:

• What’s on today’s discussion board: the science and soul of gratitude.
• Dr. Jenna shares a personal story about realizing that everything happens for her and not to her.
• Why it’s not forced positivity, but a shift in perception. 
• She unpacks the changes in biochemistry as a result of gratitude.
• How greater, and more regular gratitude, leads to greater life satisfaction. 
• The soul of gratitude: how gratitude shifts the lens through which you're experiencing life.
• How to practically integrate gratitude into our lives: embodying gratitude.
• Using gratitude daily to turn what we have into enough. 

Links Mentioned in Today’s Episode:

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With the holiday season fast approaching, Dr. Jenna wants to encourage listeners to consider going into the season nourished, not deprived, in both mind and body. In this episode, Dr. Jenna explains why restriction and excessive control often backfire, triggering stress responses in the body that undermine health and intensify cravings. She encourages listeners to shift their mindset from “What should I avoid?” to “What helps me feel my best?” by focusing on regular nourishment, hydration, gentle movement, and emotional support. At its core, the conversation highlights the importance of building a compassionate, consistent, and supportive relationship with your body, one grounded in care rather than perfection or punishment. You cannot punish yourself into health; you can only nourish yourself there. Thanks for tuning in, and remember, let your goal be progress, not perfection, presence, not pressure!

Key Points From This Episode:

• What listeners can expect from this episode of UPLEVEL.
• Why deprivation backfires. 
• What a deprivation mindset looks like.
• How chronic dieting disrupts the hunger hormone.
• Dr. Jenna unpacks what true nourishment looks like.
• Practical steps for cultivating true mind and body nourishment.
• Looking at mindset: shifting from control to care.
• Dr. Jenna explains how our body mirrors what’s going on in our brains.
• She outlines three practical steps listeners can begin taking today to shift from control to care.
• Conclusion: you cannot punish yourself into health.

Links Mentioned in Today’s Episode:

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When life feels full and stressful, your nervous system feels it too. In this episode of UPLEVEL: Real Health, Real Talk, Dr. Jenna unpacks how chronic stress and packed schedules impact cortisol, metabolism, and sleep, and why teaching your body to feel safe is the key to lasting energy. She shares practical tools to regulate your system, including a 60-second breath reset, mini pauses between tasks, setting clear boundaries that prevent overwhelm, and nighttime rituals that signal the day is done. Dr. Jenna also discusses how self-compassion and forgiveness lower cortisol, calm inflammation, and improve health outcomes over time. By understanding how stress physiology connects to mindset, you can begin to meet each moment differently and recover your energy from within. Tune in for actionable, evidence-based practices to support a calm, resilient body through every season of life!

Key Points From This Episode:

• How stress, schedules, and your nervous system shape your energy this time of year.
• Why cortisol isn’t the enemy, but becomes an issue when it never turns off.
• Using nervous system regulation and vagus nerve activation to restore calm and balance.
• Why you can’t heal or metabolize well in a body that doesn’t feel safe.
• How flipped cortisol rhythms cause exhaustion by day and restlessness by night.
• Understanding when resistance is a sign of overload, not lack of willpower.
• Why true success comes from flow, not force or constant pushing.
• Calming your body with one-minute breathing resets that lower cortisol.
• Using mini pauses to reset your energy between daily tasks.
• Setting boundaries to calm your nervous system and reduce stress.
• Creating evening rituals that cue the body that it’s safe to rest.
• The role of self-compassion and forgiveness in calming cortisol.
• Action step: pick one daily practice to pause, simplify, and support your body.

Links Mentioned in Today’s Episode:

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Progress, not perfection, is what sustains your health, your energy, and your joy. Today, Dr. Jenna dives into “The Holiday Talk” — navigating the holiday season with a healthy mindset, emphasizing progress over perfection. She explores how to stay committed and consistent through the holidays without guilt, burnout, or losing your joy and sanity. In this conversation, Dr. Jenna shares how anchoring habits, setting daily micro-goals, and planning for disruptions can help you move through the season with ease. She offers insights on viewing the holidays as a practice ground, reminds us that consistency compounds, and breaks down three actionable steps you can start this week. Dr. Jenna also encourages listeners to embrace the power of intentionally finding joy in their health goals. May today’s discussion inspire you to continue your health journey in a way that nourishes not only your body but also your mind and spirit.

Key Points From This Episode:

• What listeners can expect from this episode of UPLEVEL.
• Progress mindset versus perfectionism mindset: consistent small wins!
• Anchoring your habits without overcommitting. 
• Setting daily micro goals instead of big goals. 
• Implementing the law of non-resistance and plan for disruptions: what we resist, persists.
• Making light of the inevitable slips and adding mental mantras to set yourself up for success.
• Holidays as a practice ground lead to a more enjoyable season (and life!)
• Why it’s important to note that consistency compounds. 
• Dr. Jenna unpacks three actionable steps you can take this week. 
• Finding your joy in being intentional about your health goals. 

Links Mentioned in Today’s Episode:

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Have you ever struggled with finding motivation to make things happen? Today on UPLEVEL, Dr. Jenna is diving deep into why willpower isn’t enough and how you can build habits that actually stick. Tuning in, you’ll hear all about the battle that occurs between fatigue and motivation, why willpower often fails, how you can keep habits alive, and so much more! We delve into how you can make your habits stick before discussing the importance of being gentle with yourself and keeping your self-esteem strong. Dr. Jenna even stresses how consistency helps you rewire your brain, talks us through the habit loop, and explains how to create new loops. Finally, Dr. Jenna inspires listeners to make changes to their habits so they can start 2026 off the right way. Thanks for listening! 

Key Points From This Episode:

• Today’s topic of discussion: willpower and why it isn’t enough. 
• The tug of war between motivation and fatigue. 
• Dr. Jenna explains a few reasons why willpower fails.
• Keeping habits alive and the power of identity-based behavior.
• A couple of things you can do to make habits stick. 
• The importance of being gentle with yourself. 
• Dr. Jenna explains the habit loop and its three parts. 

Links Mentioned in Today’s Episode:

The Power of Habit

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