While many women spend most of their early years trying to avoid pregnancy, what happens when you finally decide you’re ready to conceive...but can’t? 

In this episode of You Time, Carley chats candidly with Dr. Zen about the struggles modern women are having with fertility, conception, and postpartum. She shares knowledgeable insight, helpful tools, and her favorite supportive tools for increasing your fertility naturally.

About Dr. Zen

Dr, Alissia Zenhausern, NMD, commonly known by her patients as Dr. Zen, is a licensed naturopathic physician and the founder of NMD Wellness of Scottsdale, a premier naturopathic private practice in Scottsdale, Arizona where she focuses on women's health, hormones, and fertility. 

She believes in educating, inspiring, and most importantly, empowering her patients to take control of their health naturally.

You can connect with Dr. Zen on Instagram and learn more about her NMD practice in Scottsdale, AZ.

What is a Naturopathic doctor? | 1:55

Fertility struggle + tips for preparing your body | 5:35

Men play a roll | 9:51

Nutrition and your body | 11:42

Mindset Support | 16:37

Supporting your body after birth control | 24:40

Navigating postpartum challenges | 34:20

You are not alone | 40:06

Wellness is a constant flow | 41:49

Below you’ll find support tools to help you increase your fertility naturally and support your mind and body through pre-conception and postpartum.

Check out Dr. Zen’s favorites:

• Femometer ovulation test strips to help predict your fertile window naturally
• Klaire Labs prenatal and nursing formula to support mother and baby
• Prenatal pro essential packets for optimized pre-conception nutrition
• Ferticalm app for iPhone and Android
• Sakara Life plant-based meal program (save 20% on your program with code XOCARLEY at checkout)

Additionally, Carley’s picks (plus some extra savings!) are below:

• Track your basal body temperature and fertility window with the Daysy Fertility Monitor (click here to save $30!)
• At-Home fertility hormone testing with Modern Fertility (click here to save $10!)

When I became pregnant, I knew a good amount of what to expect: morning sickness, hormone changes, a growing waistline, but there are many changes that no one warned me about. Listen in to hear what they are (and send this episode to a fellow expecting mama friend!).

I hope this episode is helpful for you, and if anything reminds you that you are not alone on this journey. Pregnancy can provoke all of the emotions, all at once, and that’s okay. You’ve got this, mama!

What’s happening around here lately | 1:05

It feels like everyone has an opinion | 4:44

Feeling all. the. things| 8:33

Google is (usually) not your friend | 13:34

Your body does some really weird stuff | 18:54

I mentioned the idea of “fixing it and feeling it” in this episode, you can listen in to more about that topic and encouraging healthy communication in your relationships here.

Also, I’ve gathered up some helpful additional resources on pregnancy! Check them out below.

• Learn more about the importance of self-care during pregnancy
• Remember the first thing I mentioned in this episode? This should help
• Tips on surviving your first trimester (because some days, it’s all about survival)

Before you go, make sure to grab your 50 five-minute self-care ideas I mentioned in the show and check out my newest book, the Holistic Self-Care Guided Journal.

Feeling overwhelmed, burned out, and resentful can stem from taking on too much and assuming complete responsibility for many areas of your life. Learning how to recognize when you’re doing too much and subsequently asking others for help and encouragement isn’t always easy, but often, it’s necessary to do so.

In this episode, we’re covering why support is critical - whether you’re a new mom or a burned-out employee (or both!) - and how you can courageously ask for what you need.

My support story | 2:06

Why we don’t ask for help | 5:06

The “not busy enough” trap | 8:00

Fears that we won’t be supported | 9:14

Common signs you need support | 13:32

How do you ask for help? | 23:50

Additional Resources

Learning to ask for help (and actually get it) is a lifelong learning process. Here are some resources that can help you take the next step:

• Find a therapist in your area
• Work on communicating your emotional needs
• Listen in for tips on healthy communication in relationships

Also, make sure to download 50 five-minute self-care ideas here!

Intentions are different than goals and resolutions. They’re comprised of daily actions that are reflected in our behavior. Intentions require a certain mindset and way of thinking. So, how do you set your intentions?

TIME STAMPS

1:47 Definition of Intention
2:47 The Importance of Intention
5:12 Non-Negotiables in New York City
10:02 Third-Trimester Intentions
11:46 Self-Care Journal
13:50 How to Go About Setting Intentions
16:00 Begin to Act as If
18:50 Living with Intent Book

ADDITIONAL RESOURCES

Learn more about how to set your intentions with these supportive resources:

Examine self-care guilt with this powerful podcast episode and insightful blog post on the topic. Also, dive deeper into guilt in this episode with therapist Stephanie Essenfeld.

Be sure to check out the book Living with Intent by Mallika Chopra - it’s a must-read! Also, make sure to get your copy of Carley’s newest book, the Holistic Self-Care Guided Journal!

Back from maternity leave, I’m sharing my birth story with never-before-heard details of how that incredible day went down.

Plus, make sure to listen to the end for a very exciting announcement that is so near and dear to my heart.

3:30 | Envisioning the birth of my son

6:48 | …he’s still head up

11:00 | Going into pre-term labor

13:37 | Undergoing an external cephalic version

15:55 | “As long as the baby is healthy”

18:35 | Scheduled c-section emotions

24:45 | “You’re ruptured…”

31:10 | Meeting my son for the first time

33:55 | A huge special announcement

41:13 | Where my business is going

Below are some helpful and more in-depth support for this episode:

Discover Spinning Babies

Read more about my birth story (and see pictures!)

In this week’s episode of You Time, I sat down with Katie Horwitch of Women Against Negative Talk (WANT) and we dive deep into the world of negative talk. Through Katie’s unique and down-to-earth perspectives, you’ll be inspired to take action in the way you talk to yourself on all levels.

If you’ve ever struggled with feeling stuck in a pattern of negativity, listen in to this episode for tangible steps to overcome your negative self-talk patterns.

Katie Horwitch is a writer, speaker, coach, and the founder of WANT: Women Against Negative Talk, a platform that gives women tips, tools, motivation, and inspiration to move forward in their lives by shifting their negative self-talk patterns. 

In addition to her work in the self-talk world, Katie has been teaching group fitness for over a decade, and is currently a trainer on Aaptiv, the #1 audio fitness app, where she reaches over one million users per month with her unique brand of positive, proactive coaching.

Currently, Katie is living in NYC with her husband Jeremy (and dog-daughter Frankie) and spends her energy on shifting the cultural self-talk paradigm, producing engaging new content for women both online and off, advising creatives and entrepreneurs on how use their unique strengths to make the biggest impact possible, and singing loudly while she runs. Her middle name is Joy. Literally.

The importance of baby steps | 9:20

Encouraging celebration | 12:10

Steps to creating self-worth | 18:20

The five love languages | 32:25

What to do when you fall | 38:45

Planned freak-out | 45:50

Katie answers: self-care questions | 56:20

Connect with Katie on Instagram and subscribe to her newsletter, The Good Word, packed with everything you need to help you become who you’re meant to be.Curious about the Five Love Languages? Learn more or check out the book!

In this week’s episode of You Time, I sat down with Brian Barnes to discuss everything you’ve wanted to know about hypnotherapy.

We dive into the hypnotherapy benefits, the common myths associated with hypnotherapy, and who can benefit from this targeted relaxation practice. Spoiler alert: it seems like hypnotherapy can help anyone looking to shift their perspective and behaviors.

Also, you’ll hear a family story from Carley about the first time she understood the power of hypnotherapy and who, in her life, gave birth under hypnosis. Trust me; you don’t want to miss this episode!

Brian Barnes has been a registered nurse for 24 years, specializing in medical, surgical and mental health. He has an incredible passion for creating unique wellbeing solutions through workshops, teaching mental resilience, mindfulness and promoting positive mental health through his hypnotherapy coaching practice.

Myths of hypnotherapy | 2:12
Can you benefit from hypnotherapy? | 4:57
The most common hurdles | 8:06
Importance of white cotton panties | 13:55
Crossing four lanes of traffic | 17:30
Path to hypnotherapy | 29:15
Hypno-birthing and how it works | 43:20
A tip in self-hypnotherapy | 49:00
Brian answers: self-care questions | 57:50

You can connect and learn more about hypnotherapy benefits from Brian over at Brian Barnes Wellbeing!

Read: Montreal Children’s Hospital uses Hypnotherapy for Pain Relief

Whether you have 3 minutes or an hour a day, incorporating a simple self-care routine into your daily life has the power to bring satisfaction and joy back into your life. This free toolkit will show you how!

You won’t find joy at the bottom of an ice cream pint or yet another pair of shoes; instead, real happiness starts with taking care of YOU and your needs. You’re worthy of caring for yourself.

With this guide, you’ll receive:

• Journaling prompts to help you build soulful boundaries
• Simple self-care recipes (like a toasted coconut latte!)
• A list of my must-have self-care tools
• Easy ways to care for yourself when you’re short on time
• Inspiration to support you on your journey

DOWNLOAD TOOLKIT NOW

Whether it’s asking for help or putting yourself out into the world, being vulnerable can produce a variety of feelings and emotions - either exposed or empowered or somewhere in between. 

In this week’s episode, learn more about learning how to create your happiness by harnessing the power of vulnerability. You’ll also discover what happens when you ask for help and communicate your needs to those who can support you. Plus, we dive into what happens when you’re too vulnerable - vulnerability hangover, anyone?

TIMESTAMPS:

Being vulnerable can feel awkward - here’s why | 3:34

What happens when we open up and be vulnerable | 6:05

Creating your happiness | 8:32

The power of asking for help | 12:15

The relationship between vulnerability and creativity | 14:45

What happens when you’re too vulnerable | 16:20

ADDITIONAL RESOURCES FOR SUPPORTING VULNERABILITY

Check out the below resources to help you welcome more vulnerability into your life.

Watch: Brene Brown and The Power of Vulnerability

Blog: How to Communicate Your Emotional Needs

Blog: Eight Tips for Protection Against Energy Vampires

Listen: The Secrets to Overcoming Perfectionism 

GET YOUR FREE EMPATH PROTECTION MANUAL

If you’ve ever felt negatively impacted by the energy of others or have the ability to feel deeply for those around you, make sure you grab your free Empath Protection Manual! 

Feeling overwhelmed is often a natural part of life. Often, these feelings can strike and leave us feeling all sorts of horrible before we even recognize what’s happening. Living in a chronically overwhelmed state is exhausting, draining, and doesn’t empower the happiest version of yourself.

This week’s episode will provide you with concrete tools to recognize feelings of overwhelm and help you move through it responsibly. Also, I touch on why so many of us have trouble asking for help. Are you one of those people?

The importance of asking for help | 2:04

Notice the overwhelm you’re feeling | 6:45

Analyze what’s going on | 11:15

Ask yourself where you need support | 12:45

Work to actively overcome overwhelm | 15:32

Listen: Fix It or Feel It: Encouraging Healthy Communication in Relationships

Listen: Tips for Effective Communication as a People-Pleaser

Blog: How to Communicate Your Emotional Needs

Book: Present Over Perfect by Shauna Niequist (I cannot recommend this book enough!)

Listen: The Secrets to Finally Overcoming Perfectionism

Blog: How to Overcome Perfectionism and Love Yourself

Craving boundaries in your life but don’t know where to begin?

This worksheet is designed to give you a holistic snapshot of your life to understand your current boundary status. It’ll give you the tools to take the next steps in taking back your time and energy within your life.

GET THE WORKSHEET NOW

With this six-week course, you will become a happier and more supportive partner, daughter, sister, wife, and friend. More importantly, you will learn to take better care of yourself while doing it.

You’ll stop giving too much and become more assertive.

I will help you to become the happiest, most grounded recovering people-pleaser by getting you back in touch with who you are and what you value. Together, we will poke holes in the areas of your life that are currently violating your boundaries and causing you to feel drained and exhausted.

You will discover your loving No and, in return, create more time to enjoy what you love. You will learn to speak an empowered Yes – one that finally feels exciting to say, instead of another task on your to-do list.

A payment plan is available!

LEARN MORE NOW

First and foremost, if you haven’t tried granola butter, you’re sincerely missing out. It’s nut-free, packed with healthy fats, and all of the flavor.

Secondly, I had the honor of sitting down to chat with Ali Bonar behind @avokween and the co-founder of Kween granola butter.

In this episode, we dive deep into relevant topics floating around the wellness industry, as well as address what happens when a fixation on health goes too far. On top of that, we examine how people-pleasing can affect just about everything we do in life – and what we can do to change our behavior.

Ali Bonar is CEO and Co-Founder of Kween, a San Diego-based food company that makes Granola Butter: the world’s first spreadable granola. While studying nutrition at UC Berkeley, Ali developed an eating disorder — and started her Instagram account @avokween to document her recovery and journey to self-love.

Ali resides in San Diego with her boyfriend and ball of fluff, Squishy. 

Navigating fear around food | 6:54

The “picture” of wellness | 11:25

A deep dive into people-pleasing | 16:00

Your emotions are not my problem | 24:10

People-pleasing and business | 28:20

Transformational Self-Care Questions | 36:05

Follow along and get inspired by Ali on her Instagram (it’s a breath of fresh air!) at @avokween. Also, you can get your hands on her delicious granola butter and experience the deliciousness for yourself.