Wellness After 40

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Strength training is one of the most important things women can do for their health—but for many, lifting heavy comes with fear: Will this cause leaks? Is my pelvic floor strong enough? What about squats, deadlifts, or weighted vests?

In this episode of Wellness After 40, I’m joined by Christina Walsh—physical therapist, published researcher, and cofounder of Tighten Your Tinkler—to break down what’s actually happening in your body when you train under load.

Christina shares a functional, biomechanics-based approach to pelvic health that moves beyond kegels and devices—helping women lift, carry, and get stronger with confidence.

In this conversation, we cover:

• What the pelvic floor is doing during strength training at a muscular and pressure level
• How squats, deadlifts, overhead presses, and carries challenge pelvic support
• What current research says about heavy lifting as a risk—or a protective factor
• Common mistakes with breathing, bracing, posture, and grip that increase symptoms
• How to safely progress load if you experience leaks, prolapse, or pelvic heaviness
• Weighted walking and wearing a weighted vest—what changes biomechanically
• Who benefits from adding load while walking and who should be cautious
• How to tell if a weighted vest is building true stability or layering compensation
• What “training the pelvic floor functionally” looks like in real life
• The very first step women should take to lift heavy without fear

🎯 Want to learn more?
Take the quiz and explore Christina’s work at https://www.tightenyourtinkler.com/

💥 Use code WELLNESSAFTER40 for $50 off the Tighten Your Tinkler Signature Program.

📲 Follow Christina on Instagram:
https://www.instagram.com/tighten.your.tinkler/

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Before you set your New Year’s resolutions, what if there was a different way to approach the year?

In this episode, I’m sharing one simple idea that’s already shifting how I show up — and how it could help you approach your goals in a way that actually works, without stress or pressure. I also share my personal word for the year, why I’m putting it out into the world publicly, and how it’s guiding me to feel more alive, present, and intentional every day.

If you’ve ever felt overwhelmed by goal-setting, or tired of the “new year, new me” pressure, this episode is for you.

✨ New: Private Bonus Episodes for Subscribers

I’ve just launched subscriber-only bonus episodes, including short guided meditations and reflections designed to help you slow down, reconnect, and integrate what we talk about on the podcast.

You can subscribe for $5/month and get instant access here: https://www.buzzsprout.com/2438861/subscribe

Connect with me and share your own journey on Instagram:

@livingwellwithkatie.e

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As we head into a new year, it’s the perfect time to reflect, reassess, and set goals that truly matter. In this episode, Charul from Coaching Cubed is back to explore practical tools for evaluating your past year, prioritizing meaningful goals, and creating a roadmap for 2026 that actually works.

Charul shares her “elevator” method for checking in with your goals, how to weigh effort versus importance, and strategies to move forward with clarity and confidence. Whether your goals this year flourished, shifted, or completely fell apart, this conversation will give you actionable insights to step into the new year with intention.

Follow Charul and learn more about her coaching:
 🌐 Coaching Cubed Website

📸 Instagram: @coaching_cubed

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In this episode, I’m joined by Brandi Milford — leadership and life coach, CEO of Milford Medical Management, and founder of Case Management Mastery — for a powerful conversation about why rest is not a retreat, but a strategy for long-term success.

Brandi wears many hats: wife, mom, CEO, coach, and founder of The Rest Spot in Smyrna, a space designed for women to slow down, reset, and reconnect with themselves. With over 25 years in catastrophic and workers’ compensation case management, Brandi helps high-achieving working moms build balanced, fulfilling lives without sacrificing their well-being.

We talk about…

✨ Why rest feels uncomfortable for high achievers
 ✨ How to make space for wellness without losing momentum
 ✨ Small routines that create rest in real life (not just on vacation)
 ✨ How to know when it’s time to pause or reset
 ✨ Why women over 40 need a new definition of success, wellness & purpose

If you're feeling stretched thin, constantly hustling, or struggling to slow down, this episode will help you rethink rest — not as a luxury, but as fuel.

🔗 Connect With Brandi

Instagram — Case Management:
 https://www.instagram.com/casemamager/

Instagram — The Rest Spot:
 https://www.instagram.com/the_rest_spot/

Website:
 https://brandimilford.com/

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Midlife brings changes we notice everywhere—including our hair. In this episode, I’m talking with Christine McMillan, a trichologist—a specialist in hair and scalp health—about the shifts many of us see as we age.

We cover common concerns and questions like:

• Why your hair may feel thinner, drier, or more brittle
• Shedding that seems sudden or unexplained
• Changes in texture, shine, or volume
• Signs that something deeper may be going on with your hair
• How stress, hormones, and lifestyle can affect hair

If you’ve been noticing changes in your hair and wondering what’s normal—or what to do next—this episode is for you. Christine shares her expertise and perspective to help you navigate midlife hair with confidence.

Connect with Christine McMillan & The Scalp Garden:
Instagram: https://www.instagram.com/scalpgarden/

Website: https://www.scalpgarden.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio

Her favorite tonic:
https://cultandking.com/product/tonik/ref/rockpaperscissors/?campaign=Tonik&utm_source=ig&utm_medium=social&utm_content=link_in_bio

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In this episode, we’re having a real, candid conversation with Dr. Jackie Crowell about the changes that come with midlife and what your body is trying to tell you. Jackie, a licensed physical therapist and founder of Progressive Pelvis Physical Therapy, shares her expertise in pelvic health, orthopedics, and chronic pain, helping women in their 40s understand and support their bodies.

In this episode, we cover:

• What the pelvic floor does and why it matters beyond postpartum recovery
• Common changes women in their 40s may notice and early signs to watch for
• How lifestyle, stress, and hormones impact pelvic health
• Simple exercises and habits to support your body at home
• Techniques used in therapy like dry needling and visceral mobilization
• Creating a calm, approachable environment around pelvic health
• Practical tips for first-time visits and what usually surprises patients
• Dr. Jackie’s personal approach to wellness and aging well

Connect with Dr. Jackie Crowell:

• Website: https://progressivepelvis.com/
  
  
• Instagram: https://www.instagram.com/progressivepelvis/

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Social Security might sound like something to worry about “later,” but your 40s are actually the time to start paying attention. Angela from Social Security Made Simple
(@socialsecuritymadesimple) joins me to unpack how benefits really work, what mistakes to avoid, and why understanding it now can save you major stress—and money—down the road. From self-employed tips to what your old W-2s can tell you, this is your crash course in planning smarter for the future you want.

And if you’re helping a loved one who’s currently retiring, this episode will give you the info you need to best support them. 💬
 Share this one with your parents—or anyone planning their next chapter.

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Feeling stuck or like life is just happening to you? It doesn’t have to be that way. Inspired by Debbie Millman’s “How to Design Your Life,” this episode gives you a clear, actionable framework to start creating the future you really want.

Learn how to:

• Ask the right questions to uncover your dream life
• Make choices that actually shift your trajectory
• Stop focusing on what’s probable and start imagining what’s possible
• Take concrete steps to bring your vision to life
• Avoid the one mistake that can sabotage your plans

It’s time to stop waiting and start designing a life you’ll love.

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Life insurance might not sound like a fun topic — but today’s guest, Betsy Burgess from Georgia Farm Bureau, somehow makes it just that! Betsy has a way of turning “adulting” into something approachable, empowering, and even a little bit funny.

In this episode, we dive into how our relationship with life insurance changes in midlife, the biggest myths women over 40 believe about planning for the future, and why it’s never too late to start. Betsy shares how having the right coverage (and a will!) can bring genuine peace of mind — and how planning ahead is really an act of love for the people who matter most.

If you’ve ever felt behind, overwhelmed, or just unsure where to start, Betsy’s warmth and practical advice will help you take that first small, confident step.

👉 Connect with Betsy on Instagram: @betsybgfb

Learn more through her local Georgia Farm Bureau office in Roswell, GA.

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Parenting during midlife comes with unique challenges—especially when our kids hit the teen years. How do we support them through their growing pains while also honoring our own boundaries and well-being?

On this episode of Wellness After 40, we’re looking at how parenting fits into our larger journey of creating healthy, connected relationships in midlife. I’m joined by Kirsten Cobabe—known as the “teen whisperer”—who has spent over two decades helping families build trust, connection, and resilience at home. Together, we explore what teens really need from us, how to balance support with independence, and why caring for ourselves first is essential to raising grounded, capable young adults.

This conversation is a powerful reminder that the relationships we build with our teens not only shape their future, but also deepen our own wellness and sense of balance in our 40s and beyond.

👉 Learn more about Kirsten’s work at parentingwave.com

👉 Follow Kirsten on Instagram: @kirstencobabe
| @parentingwave

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