It's been a few months since the last episode, and I'm glad to be back.

In this episode, I'm sharing where I've been, what I've been reflecting on, and why I'm shifting my focus right now toward metabolic health and Type 2 diabetes prevention.

Here's the reality: according to the CDC, about 12% of U.S. adults have Type 2 diabetes, and 44% have prediabetes. Most of them don't know it. Type 2 diabetes is closely linked to heart disease, stroke, high blood pressure, kidney disease, nerve damage, fatty liver disease, eye problems, a weakened immune system, and mental health struggles.

But this topic isn't just statistics to me. I grew up watching my mom navigate Type 2 diabetes in the 80s, along with all the bad diet advice of that era. I watched her frustration with weight management up close, long before I understood how much it would shape my own perspective on health. My own challenges in my early 40s, dealing with chronic inflammation, joint pain, digestive issues, and weight changes, is part of what led me to become a health coach in the first place.

What I've learned along the way is that lasting change isn't about finding the perfect plan or having more willpower. It's about reconnecting with yourself and making choices that fit your life, your values, and where you want to go.

If you've heard the words "you have prediabetes" from your doctor, you know how confusing and scary that moment can be. You're told to lose weight, eat better, move more, and then you're left standing there wondering where to actually start. In this episode, I talk about why that moment doesn't have to mean overhauling your entire life overnight, and why prediabetes, while a real warning sign, is also a real opportunity.

That's the heart of why I'm hosting a free workshop: My Doctor Said I Have Prediabetes. Now What?

This workshop is for anyone who's recently been diagnosed with prediabetes and isn't sure what to do next, and for anyone who wants to make lifestyle changes to prevent or reverse prediabetes but feels stuck on where to begin. We'll cover what prediabetes actually means and practical first steps you can take. My goal isn't to hand you another overwhelming list of things you should be doing. It's to help you leave feeling more informed, more confident, and clear on where to start.

📅 Workshop date: August 15th at 1:00 PM Eastern 📍 Free and online

🔗 Click here to learn more and register for the free workshop.

Whether or not you join the workshop, I hope you'll keep listening. I'll be sharing more about metabolic health, sustainable behavior change, and what it actually takes to build habits that hold up in real life. Because wellness doesn't happen in a perfect world. It happens in this one.

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Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

In this episode, I’m joined by Kate Erwin, who also happens to be my very first podcast guest from over two years ago. It was really special to reconnect and hear what’s changed since then, because a lot has.

Kate shares her experience of losing more than 60 pounds in the past year, but more importantly, how she’s done it in a way that actually feels sustainable for her. And that’s what this conversation is really about.

We talk about what it looks like to step away from rigid rules and instead create a way of eating, moving, and living that reflects your personality, your values, and your real life.

Kate is very honest about what works for her and what doesn’t. From tracking her habits in spreadsheets, to finding movement she actually enjoys, to navigating her relationship with food and alcohol, this is a conversation about learning yourself instead of trying to force yourself.

We also talk about her experience working with a health coach, and how surprised she was by the level of empathy, personalization, and acceptance she received. That piece alone is something I think a lot of people don’t expect but it can make all the difference.

A few things we explore in this episode:

•  Why sustainable change has to fit you
•  The role of joy in building habits that last 
•  How understanding your “why” changes everything 
•  What support can look like when it’s collaborative instead of prescriptive 
•  Kate’s experience with GLP-1 medications, and how she’s approached them in a measured, intentional way 
•  How celebrating wins helps cement changes into new habits

What stood out most to me in this conversation is how much of this comes back to self-trust. When you stop trying to follow someone else’s plan and start paying attention to what actually works for you, everything shifts.

Connect with Kate:
Kate shares bits of her journey on social. You can find her on:

•  LinkedIn
•  TikTok: @notthatnewyork 
•  Facebook (where she’s active in GLP-1 communities) 

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Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

In this episode, I’m exploring the myth that change is linear — and why believing it can keep us stuck in shame and self-criticism. I share my own story of emotional eating, what the science says about how change really happens, and how to work with the natural rhythms of growth instead of fighting them.

You’ll learn practical ways to navigate the ups and downs of change — like reframing setbacks, tracking patterns instead of perfection, planning for disruptions, and celebrating every return to your healthy habits.

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Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

Have you ever told yourself, “If I really wanted to change, I should just be able to do it” only to end up feeling stuck, frustrated, or even ashamed when you don't follow through? You’re not alone.

In this episode, I’m busting the myth that willpower and commitment are all it takes to make lasting change. I share why unconscious ambivalence is a completely normal part of the process, how our environment shapes our habits more than we realize, and why shame cycles can hold us back instead of helping us move forward.

I’ll also tell a personal story about how giving up dairy wasn’t as simple as I thought it would be, and the lessons I learned along the way. You’ll walk away with practical strategies that can help you actually do the things you say you want to do.

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Get Your Free Guide to Rooted, Sustainable Wellness
Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

What does money have to do with health and wellness? More than we often realize.

In this episode of Wellness in a Chaotic World, I sit down with Nancy Griffin, founder of Women, Worth & Wellness, who works with women to explore the connection between money, self-worth, and well-being. Together, we dig into the hidden beliefs we carry about wealth and how those beliefs quietly shape the choices we make.

Over the past few years, I’ve had my own realizations about money—like how I often unconsciously capped what I felt “allowed” to earn. Looking back, it seemed like a matter of career circumstances, but underneath was a story about safety and self-worth. This conversation with Nancy is another reminder of how powerful these hidden money stories can be, and how freeing it is when we begin to shift them.

Some of the key takeaways?

• Health and wealth are inseparable. Your financial wellbeing supports your health, and your health is the foundation for everything else.
• It’s okay to ask for help. Just as we lean on trusted health professionals, we can also turn to trusted advisors to guide our finances.
• Honesty is the cornerstone. With yourself, a partner, or an advisor, truthfulness is what opens the door to real solutions.
• You are worthy. Seeking guidance, asking questions, and taking ownership of your resources is an act of self-worth.

If you’ve ever felt tension around money—whether it’s shame, confusion, or uncertainty—you’re not alone. This episode is an invitation to look at your money beliefs with compassion and curiosity, and to consider what healthier truths you might begin to carry forward.

Nancy shares practical insights and encouragement that make this conversation feel both grounding and liberating. Whether you’re navigating a financial transition, rethinking your relationship with work, or simply curious about how money intersects with health, I hope you’ll find something here that speaks to your own journey.

Connect with Nancy Griffin:

Website: womenworthwellness.com/

Email: [email protected]

IG: @womenworthandwellness

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Get Your Free Guide to Rooted, Sustainable Wellness
Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

In this episode, I’m talking about something that often comes up in personal growth and the pursuit of well-being: that quiet, frustrating space where change feels slow and progress isn’t easy to measure. Maybe you’re showing up for yourself, making intentional choices, and still wondering, why don’t I feel further along by now?

If that sounds familiar, you’re not alone — and you’re not off track.

Today, I’m exploring what it means to trust the process, give ourselves credit for the small shifts, and care for ourselves deeply during the in-between seasons. I’m sharing a personal reflection, a practice I use with my coaching clients, and a few gentle questions to help you reconnect with your own path — even if it’s unfolding more slowly than you'd like.

This isn’t about pushing harder. It’s about moving with care.

If you’re craving permission to slow down and a reminder that meaningful change often happens beneath the surface, I hope this episode gives you what you need.

***

Listen to the Guided Visualization episode mentioned today, or read the blog post that inspired today's episode.

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Get Your Free Guide to Rooted, Sustainable Wellness
Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

In today's episode, we're diving deep into a powerful tool used in health coaching, one that's been making a big impact in my life: visualization. It's incredible how our minds can shape our reality. Tapping into a clear vision of our desired future is an essential step towards achieving our health, wellness, and any other goals we set for ourselves.

I share why this practice is so incredibly effective, drawing on insights from neuroscience and even how elite athletes use it to enhance their performance.

Plus, I guide you through a "Wise Inner Guide" visualization designed to help you connect with your vision for your future self and discover what your inner wisdom has to tell you. Get ready to tap into that wellspring of clarity and internal motivation that's already within you!

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Get Your Free Guide to Rooted, Sustainable Wellness
Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

In today’s episode, I’m sharing an important update about where I’ve been and what’s next for the podcast. After some time away, reflecting on my purpose and the direction of the podcast, I’ve decided to make a change.

This winter brought a lot of personal and professional shifts that made me question what I truly wanted to offer through this platform. Through deep reflection, I realized that I’ve been longing to serve others in a more direct and impactful way. So, I’ve enrolled in a health and wellness coaching program with the goal of becoming a board-certified health coach.

I’m also reaching out to you for help. As part of my training, I need to practice coaching, and I’m looking for a few people to work with for free over the next few months. If you’ve been thinking about focusing on your health and wellness, this could be a great opportunity to explore what coaching can offer.

I also share some personal insights about my journey, including how I’ve realized I don’t always ask for help when I need it and how I’m learning to shift that mindset.

Listen in to hear more about my journey, how you can get free coaching, and what’s ahead for the podcast. I appreciate you being here, and I’m excited to see where this next season takes us.

 Visit wellnessinachaoticworld.com for updates, free guides, and more. 

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Get Your Free Guide to Rooted, Sustainable Wellness
Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

In this episode, I chat with Dr. Shana Johnston, a family physician with over 25 years of experience in diverse medical settings. Dr. Johnston brings a wealth of knowledge and an inspiring personal journey that weaves through the complexities of Western medicine, holistic health, and personal resilience.

Dr. Johnston opens up about her unique understanding of disease—or as she prefers, "dis-ease"—which she believes stems from trapped energy due to emotional repression. She shares her practices for emotional release and the critical importance of noticing symptoms of burnout, particularly in our hustle culture. Her candid recounting of leaving her medical practice, surrendering to the unknown, and discovering more fulfilling opportunities sets the stage for profound insights into self-care and spiritual connection.

We dive into key themes like the difference between productivity and purpose-driven work, redefining self-worth beyond traditional societal pressures, and nurturing one's spiritual and emotional well-being. Dr. Johnston's thoughtful reflection on navigating perimenopause and menopause, while developing an "inner wise woman," will resonate deeply with anyone going through these life stages.

Dr. Johnston also discusses her transition from clinical practice to creating communal spaces for women's health and empowerment, such as her "Connecting in Community" group medical visits and online workshop "Menopause: Let's talk about it." Her journey illustrates the importance of making mindful, small consistent changes, and the essential nature of rest and alignment with natural cycles, especially for women.

Join us for an enlightening conversation about holistic health, emotional liberation, and the courage to embrace uncertainty and change. Dr. Johnston's experience and expertise provide essential insights into wellness practices that can help us all navigate our chaotic world with grace and resilience.

Connect with Dr. Shana Johnston and find out more about her upcoming workshop and other resources:
Website - drshanajohnston.com
Instagram - @drshanajohnston
Facebook - Dr. Shana Johnston

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Get Your Free Guide to Rooted, Sustainable Wellness
Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching. 

For this episode, I had the pleasure of interviewing Rebecca Rankin, a women's holistic hormone health coach and founder of Women's Moon Wisdom. 

Rebecca shares her wellness journey, beginning with her transition from a high-stress career as an architect to becoming a yoga teacher nearly 20 years ago. We discuss the pivotal moments that led her to embrace cyclical living and how this holistic approach has transformed her own life and the lives of the women she coaches.

Rebecca explains the concept of cyclical living—aligning your daily activities, diet, exercise, and mindset with natural cycles, whether it’s the seasons, lunar phases, or menstrual cycle. She also sheds light on how normalized discomfort and pain during menstruation can be a sign of deeper issues, urging us to reassess and realign our lifestyles for better health.

We explore the broader implications of hormonal health, how it influences everything from mood and energy levels to creativity and digestive health, and why it's crucial for everyone—not just those with menstrual cycles—to pay attention to these rhythms. Rebecca shares practical tips for tracking your cycle, recognizing energy patterns, and making mindful choices that foster self-care and balance.

Finally, Rebecca introduces us to some fantastic resources, including her cyclical living journal and her app, both designed to help you start your journey toward a more mindful and harmonious life.

Join us as we unpack the wisdom of cyclical living.

Connect with Rebecca:
Website: https://www.womensmoonwisdom.com
Instagram: @womensmoonwisdom

Resources from Rebecca:
Free Cyclical Living Journal
5-Day Free Trial of The Women's Moon Wisdom Self-Care App

About Rebecca Rankin:
Rebecca Rankin is a Women's Holistic Hormone Health Coach specializing in Cyclical Living, E-RYT 500 & YACEP Yoga Teacher, Sound Healing Practitioner, and Reiki Master. As the founder of Women's Moon Wisdom, she is dedicated to helping women live in alignment with their natural cycles. With her unique blend of expertise of nearly 20 years in yoga and mindfulness, energy healing, and holistic hormone wellness, Rebecca offers women the tools and guidance to feel whole, confident in their skin, and live with greater intention. Through her app, coaching, and retreats, she empowers women to reconnect with their bodies, reclaim their well-being, and live more vibrant, purposeful lives.

Want to connect with Wellness in a Chaotic World?
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Website: https://wellnessinachaoticworld.com
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Get Your Free Guide to Rooted, Sustainable Wellness
Want simple ways to plant seeds of wellness in your daily life? Grab your free guide here: Planting Seeds of Well-Being.

Defy the Chaos. Reclaim Your Well-Being. Thrive on Your Terms.
Ready to go deeper? My 1:1 health coaching gives you personalized guidance, accountability, and space to grow habits that actually last. Together, we’ll create a roadmap that fits your life—not someone else’s rules. Apply here to get started: Apply for Coaching.