Well Women Healthy Lifestyle Podcast

SMART goals are like your personal roadmap, crafted to get you from “I wish” to “I did it!” SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound – a framework that helps you bring clarity, purpose, and health benefits to your goals.

Today I am breaking down each component of S.M.A.R.T to show you how it can support your wellness journey and then I am giving you tips on how to turn your health goals into reality.

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Ladies, are you ready to hit the refresh button on life? Whether you're itching for a total makeover or just craving a few tweaks, this reset is all about embracing new passions and changes that make you feel more vibrant and let’s be real—healthier! 

Today we are taking a look at some steps that will not only reset your journey but also reset your 

Well-being.

We discuss:

Evaluate Where You Are Right Now (And How It's Impacting Your Health)

Identify What Needs to Change (Spoiler: This Will Boost Your Health)

Clarify Your Vision for the Future (And How Healthy You’ll Feel When You Get There!)

Set Intentional, Realistic Goals (That Also Support Your Health Journey)

Let Go of What’s Holding You Back (And Watch Your Health Soar!)

Develop a New Daily Routine (One That’s Healthier!)

Embrace Flexibility and Adaptability (Because Health is a Journey, Not a Destination)

Focus on Continuous Growth (And Watch Your Health Improve Over Time)

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Let’s talk about intentionality, ladies! It's more than just a buzzword—it’s your ticket to living life on your own terms. Think of it like this: instead of life flying by in a chaotic blur of to-dos and distractions, you become the boss of your time, your habits, and even your environment. When you start making choices that align with what really lights you up, you'll be amazed at how quickly the “unnecessary” stuff fades away. Whether it’s committing to a morning stretch, choosing water over another cup of coffee, or taking five minutes to breathe (seriously, when was the last time you did that?), intentional living means doing more of what’s good for you. This isn’t about perfection—it’s about progress, connection, and feeling amazing in your own skin!

Ready to dive in? Today I am talking about 10 fun, practical ways to start living with more intention today, especially when it comes to your health and well-being. Your future self will thank you! 💃💪

Topics discussed in this episode:

1. Simplify Your Daily Routine

2. Be Mindful of Your Time

3. Slow Down and Simplify

4. Cultivate Moments That Bring You Joy

5. Be Intentional in Your Spending Habits

6. Reduce Unnecessary Distractions

7. Allow Time for Self-Reflection

8. Have “White Space” on Your Calendar

9. Create a Morning Intention-Setting Routine

10. Align Your Environment to Your Intentions

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Ladies, exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, it can also reduce your risk of illness and disease, stimulate the growth of new brain cells, and add years to your life.  There’s no pill or elixir that can do all that!  Sorry to break that bit of bad news to you:)

Studies show that just 30 minutes of physical activity on most days is all that’s required to reap big benefits. The range of health bonuses attributed to exercise has been studied extensively. 

Now, most of us know that exercise is good for us, but making the time is often a challenge with busy schedules. Often, we put it off due to “no time.” There are lots of reasons why exercise is important if not critical for our health. 

Today we are talking about:

Exercise is a great way to get more energy but I also want you to grab my free guide on How to have endless energy, so that you can learn about all the other ways you can tap into in order to have endless energy.

Grab it here

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Labies, as we move from the warmth of summer into the crisp days of fall, it's natural to feel the urge to slow down and unwind. It's not about being lazy or less productive, but rather embracing small changes that help you strike a balance between your responsibilities and personal comfort.

One of the best ways to welcome fall is by refreshing your morning routine. It doesn’t need to be complex or fancy — in fact, the simpler, the better. Think of it as a chance to wake up calmly, get cozy, and ease into your day. Let your mornings become a moment of calm before the busyness begins.

In today’s episode I am giving you 5 healthy Fall Morning Tips to help you get your day off on the right foot.

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We've all faced the struggle of wanting to change certain behaviors, whether it's mindlessly snacking late at night, spending too much time on social media, or skipping workouts. 

We know these habits aren't serving us, yet breaking free from them feels almost impossible. It's frustrating to see how these behaviors not only affect us but also impact our relationships and overall well-being. Why, despite knowing the consequences, do we keep falling into the same patterns?

The answer lies in the way our brains are wired. The immediate satisfaction these habits provide can overpower our long-term goals, making it difficult to choose what’s best for us. Today we are taking a look into the psychology behind habit formation and offering practical tips to help you finally break those habits that are holding you back.

From Understanding the Nature of Habits

To Embracing the Discomfort

To Cultivating a Positive Mindset

And finally to Being Gentle With Yourself 

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When you are on a path to becoming your most successful self, one thing you need to ensure is that you don’t neglect yourself. As an entrepreneur or a busy professional, it’s easy to get caught up in work, deadlines, and endless responsibilities. However, if you don't take care of your own well-being, both physically and mentally, you risk burning out and derailing your progress. Self-care isn’t just about indulging in luxuries; it’s a critical component of sustaining your success over time. By making yourself a priority, you create a strong foundation that allows you to show up as your best self in all aspects of life. The best way to make yourself a priority along this path is by establishing and sticking to a consistent self-care routine. This habit not only safeguards your well-being but also empowers you to perform at a higher level, bringing balance and vitality to your work and personal life.

In Today’s episode I am talking to you about how self-care helps you be successful in your professional life.

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Many people think of stress as a single issue, often treating it as an emotional or psychological problem that can be resolved by simply calming down or reducing anxiety. This approach, while well-meaning, overlooks the complexity of stress. Stress is not just a mental or emotional experience—it's a whole-body response that involves intricate interactions between our physical, mental, and even spiritual selves.

In today’s podcast we are going to take a look at a new perspective on stress and see it from a 360 degree viewpoint.

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When life gets busy, our health often takes a backseat. From juggling careers and family to handling everyday responsibilities, it’s easy to put self-care on hold. Unfortunately, ignoring our health can lead to long-term consequences, especially for women. That’s why it’s so important to stay informed about the common pitfalls that can impact your well-being.

In today’s podcast, we’re tackling the four worst health mistakes women make and how you can avoid them. From neglecting heart health to not managing stress, these are the issues that can sneak up on you if you’re not paying attention. But don’t worry—there are simple, effective ways to stay on top of your health, and we’re here to guide you through them.

So, let’s dive in and talk about how you can prioritize your well-being. By making small changes and staying aware of your body’s needs, you can protect yourself from potential health risks and live a more balanced, energized life.

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Today, we’re exploring the difference between self-compassion and self-esteem—and why understanding this distinction can be a game-changer for your mental health.

We often hear about the importance of boosting self-esteem, but what if there's something even more powerful that can help us navigate life’s ups and downs with greater resilience? That’s where self-compassion comes in. In this episode, we'll break down how self-compassion differs from self-esteem, how it can lead to a healthier mindset, and why practicing self-compassion might be the key to sustaining your mental well-being.

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Life can be quite hectic at times, and while juggling numerous priorities, you may forget your personal well-being. It can be difficult to manage work and have a personal life; worse, your health can be adversely affected.

On the other hand, when you make yourself a priority by practicing self-care, coping with challenges is easier, stress is reduced, and overwhelming emotions can be managed better.

Taking care of yourself is known as self-care, or consistently improving and maintaining our own physical and mental health. 

Today, I am talking to you about daily health tips for longevity that are simple and easy to implement.

I also have a great Free guide on Simple Self-care strategies that you can implement in 5 minutes or less each day.

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Inflammation—it’s a word that gets thrown around a lot, especially when we’re talking about health. But what does it really mean for our bodies? Think of inflammation like a fire alarm. Sometimes, it’s helpful, like when your body is fighting off an infection. But when that alarm keeps going off without a real emergency, it can cause damage over time, leading to a host of chronic diseases.

So, what’s setting off the alarm? Often, it’s the foods we eat. While some foods can calm the fire, others can stoke the flames. Today, we’re diving into a few common culprits—foods that are linked to increased inflammation. Today I am talking about why these foods might be causing more harm than good and then I am giving you a free Food substitution guide to help you make easy food swaps.

We talk about the top 3:

Sugar

Dairy

Wheat-gluten

Grab the food substitution guide here

Link for the freebie for the webpage

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For the most part when we are younger, we didn’t give much thought to aging-who does when they are young right? But as we start to get older that viewpoint starts to shift and more and more of us are learning to embrace aging as a beautiful journey, full of wisdom and experiences. No matter what your age you should look at your life and health as a beautiful journey. As you age, you might start to notice some changes in your body and mind—maybe like a bit more weight than before, feeling tired more often, or occasionally forgetting where you left the keys. But guess what? These shifts are a natural part of life, and as a collective body of women, we're all in this together. According to the National Institute on Aging, as we age, we experience transformations across our biological, physiological, and even social spheres.

Today we are going to explore what you can do to stay vivacious and healthy!

Biological Tweaks as You Age

Championing Healthy Choices

Better nutrition and more movement

Quality Sleep

Kicking The Habit

Fun In the Sun

Practicing Self-love

It’s That Time

Playtime Re-invented

Exploring The World Around You

If you are interested in the WellwomenRx membership email:

michele@michelebroad.com

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When it comes to rest in your routine, you might feel like you don’t need it, and so because of that, you continue on auto-pilot going mock-90 with your hair on fire, until your body or mind starts to slow down and you have no choice. But there is no reason you should be waiting until things get this severe before you allow yourself to breathe and slow down a little. In fact, your body is regularly sending signals of what it needs and when, you just need to pay attention to it.

In today’s episode we are talking about those signals and then we are giving you tips on how to balance your productivity with rest to be able to do what you were meant to do on this planet with full vigor.

If you would like to be a part of WellWomenRx shoot us an email at 

michele@wellwomennetwrok.com

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Ladies, your physical, emotional, and mental health are all extremely important when it comes to your overall wellness. One of the best ways to work on all of these at the same time is by going on wellness walks. These types of walks are ones you intentionally take to improve your health and wellness, including your emotional and mental health, physical health, and even your social health.

Today we are going to take a look at how wellness walks can boost your health one step at a time.

We discuss the following:

Benefits of Going on Wellness Walks

Types of Wellness Walks You Can Go On

How to Create a Wellness Walk Routine

Mindfulness and Meditation During Your Walks

Important Things to Remember

Sign-up for the Sept/Oct WellBoxRx reservation HERE

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If you are looking to add more self-care to yourself, summer is actually the perfect time to do it! So many people feel inclined to wait until the colder months for self-care, but this is a year-round activity. Today I am going to show you how to create your summer self-care routine and prioritize yourself this season.

Reserve Your WellBoxRx Here

Endless Energy/Sunset Serenity

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Maybe you knew this and maybe you didn’t, but I am a huge John Maxwell fan and I have been following him for years. I listen to his Minute with Maxwell nearly every day.

I thought it would be fun to have an off the cuff play on his Minute with Maxwell as it relates to your health episode.

Today’s episode is done off the cuff and without my usual script so be gentle with me.

I hope you like it.

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As women age, adopting a proactive approach to health and well-being becomes increasingly important. Aging gracefully involves a multifaceted strategy that addresses physical, mental, and emotional health. Today we are going to talk about five essential tips to support healthy aging. We are going to discuss each area and give key insights and practical steps that you can do to integrate them into your daily routines. By focusing on these aspects, you will be able to enhance your quality of life, maintain vitality, and enjoy aging with a sense of fulfillment and wellness.

michele@wellwomennetwork.com

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Ever feel like you're juggling a hundred things at once and just can't find a moment to breathe? Trust me, I’ve been there. Between work, family, friends, and all the little things in between, it’s easy to feel overwhelmed. But here's a little secret I've discovered: time management isn’t just about getting things done—it can actually boost your health in some amazing ways. 

How is what I am sharing with you in today’s episode

How it can: 

Help you Say Goodbye to Stress

Have Sweet Dreams, Every Night

Help You Get Off The Balancing act Treadmill

How It Can Help To Eat Well, To Feel Well

And Finally How It Can Help You Move That Body Of Yours

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Recently, I had the chance to be a group speaker and leader at a one day women’s health retreat.

Each of us leaders got to teach on a topic of our choice and if you know me you know I chose to teach on how you can be your #1 self-care hero.

After our talk we broke out into small groups and the leaders were asked to ask their group 2 questions and then as a group they were to come up with answers to the questions.

My two questions to my group were: how can women build bridges to intersect the 6 fundamentals areas of their health better hydration, better nutrition, better sleep, less stress, more movement, and building spirituality

And what are 3 key questions women can ask themselves to inspire better health for themselves

In this episode I share with you their answers to both questions as they were great answers.

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Today we'll be talking about the complexities of stress. 

Stress is a universal experience that affects us all, manifesting both mentally and physically. It can cloud our thoughts, disrupt our sleep, and even impact our overall health. The ways in which stress influences our bodies and minds are multifaceted, often leading to a cascade of symptoms that can affect our daily lives and long-term well-being.

In this episode, we'll discuss the effects of stress on our well-being and, most importantly, share practical tips and strategies to help you cope and thrive despite life's inevitable pressures. From mindfulness techniques and physical exercise to effective time management and self-care practices, we'll provide you with a toolkit to manage stress and enhance your resilience. 

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When you have anxiety, it can be very unpredictable. You never know when you’re going to have a good or a bad day, and most of the time, panic attacks just appear out of nowhere. But that doesn’t mean there aren’t things you can do about it and ways to reduce your anxious feelings and thoughts.

In Today’s episode I am sharing  some of my best tips for coping with your anxiety on a daily basis and then we talk about which food can help with anxiety and which ones contribute to it.

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Hey ladies, let's talk about something so important yet often overlooked - protecting our mental health as working women who juggle both careers and personal lives. We wear a ton of hats - employee, manager, wife, mom, friend, you name it. And with all those roles comes a massive amount of stress and pressure.

I'll be the first to admit that I've struggled to find that elusive work-life balance at times. Whether it's dealing with a difficult coworker, pulling an all-nighter to hit a deadline, or just trying to be Supermom, it can take a serious toll mentally and emotionally. I've had my share of burnout, anxiety, and occasional blues.

But I've learned some great tips along the way for safeguarding my mental wellness, and I want to share them with you.

We’ll talk about:

The power of Boundaries

How Mindfulness comes into play

Why you need to Seek Support and connection

What does self-care have to do with it

How can we challenge perfectionism and cultivate self-compassion

There is a better way called work-life integration

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This week I had a very tough week. I had so many work-related issues to deal with as well as taking care of my mom, who had a bad week. I don’t know about you but sometimes my life is like a high-wire act. While we often hear about the importance of exercise and balanced nutrition, if you listen to this podcast then you hear about it a lot, but there's a whole realm of health strategies that fly under the radar, that could help you to transform your daily life. Today we are going to revisit some of those strategies and then add in some new do’s and don’ts that can supercharge your vitality and resilience because I know if you listen to this podcast you not only want success in your career but you also want to prioritize your health while doing it.

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Ladies, life is made up of different building blocks and habits are foundational to that. The choices you make are constantly and consistently shaping your personal development. When you embrace positive habits, they can have a profound impact on building the transformation you're trying to achieve. 

Today we are going to discuss the ways in which you can cultivate positive habits and maintain them moving forward to create the positive change you want in the following areas: 

Building Your Foundation 

The Connection Between Your Body & Your Mind 

Your Mindset 

Your Emotional Resilience 

The Greater Focus that is produced

The far reaching Social Impact 

Your Adaptability and Learning capacity 

How you Managing Stress

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Ladies In a world, where stress and anxiety levels reach new highs each day, finding ways to improve your mood, mental health, and overall well-being are crucial. There are many methods to help reduce these negative feelings, but one of the most helpful tools available to everyone is exercise.

There are many years’ worth of research linking physical activity to improved mood and the positive impacts exercising can have on a person’s mental health.

In today’s episode we are talking about:

Why does exercise help boost your mood?

How does exercise combat stress levels?

How much exercise does a person need to notice mood enhancement?

And What types of exercise help relieve the most stress that are quick and easy to do anywhere and anytime.

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At the beginning of every year or there about I like to look at what’s trending in the world of women’s health and especially for professional women.  The trend for 2024, shows professional women at the forefront of prioritizing their well-being, with mental health, hormonal balance, and sustainable health emerging as top priorities. So, today I am taking a look into these key areas and exploring strategies for achieving holistic wellness in the modern world of work.

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Our brains are essential for the quality of not only our physical but also our mental performance. Such things as smoking, excess alcohol, stress, or poor dietary habits, just to name a few, can have a significant detrimental impact on our brain functionality. These habits can also contribute to high blood pressure, cognitive decline, and dementia.

Fortunately, habits can be changed, and new strategies can be learned. And today we are learning about tips that can help to improve your brain and prime it for success.

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Quality sleep is essential for you as a professional woman, if you want to thrive in your career and personal life. Adequate sleep not only rejuvenates the body but also plays a crucial role in cognitive function, decision-making, creativity, and emotional regulation. Research shows that insufficient sleep can impair attention, memory, and problem-solving skills, which can hinder job performance and productivity. Moreover, chronic sleep deprivation has been linked to an increased risk of developing various health issues, including obesity, diabetes, cardiovascular diseases, and mental health disorders. So, today we are discussing all of this and more.

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It can be frustrating when you go your entire life without any major acne problems, then suddenly in your 30s or 40s, you are breaking out. You think oh my gosh what is going on, I’m not a teenager anymore. A lot of different things can trigger adult acne so It is important to know the potential causes. So, today we are taking those causes and what you can do about it from a preventative perspective.

We talk about these possible causes:

Hormonal changes

Poor diet

Stress levels

Environmental factors

Then we go into food that help fight acne

Then we end with natural Acne treatments

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Evelyn J. Johnson is the Founder of the Joy’s Circle to coach, encourage and empower individuals to believe in their true given talent and gifts. She loves to teach others to tap into their purpose, to bring their dreams and desires to full manifestation biblically.

Evelyn is a stroke survivor and after losing the feeling in her left arm; Evelyn kept asking God while going through the stroke that God spares her voice while in the emergency room. Thank God, Evelyn’s prayers were answered. Evelyn has been using her voice ever since to encourage bible teachings, motivation, empowerment, and leadership. 

Evelyn knew that her voice was her gift. After suffering a stroke, it empowered her to share and become an advocate by sharing her story when the opportunity

allows. 

Evelyn also encourages people to monitor their blood pressure daily and to be more alert of their food intake. Evelyn, learned from this ordeal to never take life for granted, and to learn to Live, Life more on Purpose!

We talked about:

Her journey

what specific lifestyle changes she has made post stroke 

what were some challenges that she faces during her recovery

How her experience with having a stroke influenced her approach to preventative healthcare and advocating for her community

And then she gave us some insights for other individuals who might be going through the same things or aiming to adopt a healthier lifestyle after a medical setback.

Evelyn can be reached at www.joyscircle.com, @joyscircle on Instagram, and www.facebook.com/joyscircle

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Somebody recently asked me this question… “What do I do when I'm the one sabotaging my own health?

I love this question because it’s genuine and raw! Nine times out of ten we are our own biggest roadblocks when it comes to our health… we’re the ones holding ourselves back!

If you’re nodding along because you feel exactly the same, like you’ve been standing in your own way and blocking your own health, I have some good news for you:

When you realize and acknowledge this situation, that’s when things change. Because you can actually do something about it and it doesn’t have to stay that way.

So I wanted to record this episode today because I know so many of us struggle with this feeling, but I also know exactly what you need to do if you want to turn things around and I give you five things to look at and address.

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The menstrual cycle is a vital aspect of reproductive health for women, but it's also an intricate process that can sometimes exhibit irregularities. These irregularities may indicate underlying health issues or hormonal imbalances, making it crucial for women to understand their menstrual cycles, track them effectively, and recognize the significance of cycle health. In today’s show, we explore  the details of menstrual cycle irregularities, tracking methods, and the importance of maintaining a healthy cycle.

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Being focused on your health and being obsessed with your health represent two different attitudes and approaches towards one's well-being and today we are going to discuss the delicate balance between leading a healthy lifestyle and crossing over into obsessive behaviors. 

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Ladies, we know that life can get messy and unpredictable sometimes and some things are just out of our control. The way we react to certain triggers and situations and how we show up in life determine how joyful or miserable our lives can turn out to be. It takes intentional action to make life joyful and live a fulfilled life. 

As the famous quote goes, “It’s not what happens to you, it’s how you react to it that matters.”-Epictetus

Today we are going to talk about simple but profound some strategies for living a joyful healthy life.

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In today's episode, we shed light on a pivotal subject: "10 Ways Professional Women Can Be Accountable to Their Health This Year." 

In the fast-paced world of professional endeavors, we women can often find ourselves juggling numerous responsibilities. However, it's crucial to recognize that a thriving career is intricately linked to one's health. 

Join me today as I talk about the importance of professional women prioritizing their well-being, exploring tangible strategies to strike a balance between career ambitions and a healthy lifestyle. 

Through expert advice and real-life anecdotes, we aim to inspire and guide you on an explorative journey where wellness becomes an integral part of your success story. Because when professional women take charge of their health, they not only elevate their own lives but also contribute to building resilient and thriving communities. Let's embark on this empowering exploration together!

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Embarking on a journey toward optimal health is often fraught with challenges, and many of us professional women find ourselves caught in the cycle of feeling stuck. The demands of a hectic lifestyle, career pressures, and personal responsibilities can create a formidable barrier, leaving health and well-being as an afterthought. 

Recognizing the common struggle, today’s show is going to provide invaluable insights and practical tips to help you break free from the inertia surrounding your health. Together, we will explore actionable strategies that go beyond mere planning, offering tangible ways to revitalize your commitment to well-being, reignite your energy, and pave the way for some transformative change.

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I love this time of year because I really make time to reflect, tune in with what’s coming up for me with my health and business - it always feels exciting.

The thing is ladies, health just like success is not an accident, we have to make it happen on purpose. You have to get intentional about what you want to manifest not only into your life but also into your health over the next year if you want it to be amazing and see results.

So, there’s a ritual I go through every year to help me not just plan what I’m going to do, but also get in tune with the energy I want to create in the new year, how I want to feel and what I want to experience and bring into my life.

So, in this episode, I’m sharing some of those rituals with you and walking you through a few of the things I do to start manifesting my year of good health.

I hope you enjoy it…

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Feeling tired or fatigued can sometimes seem like a mystery, right? It's like our bodies have this secret code that decides to hit us with a wave of tiredness at the most unexpected times. Whether it's after a solid night's sleep or in the middle of a seemingly easy day, our energy levels can take a nosedive, leaving us puzzled and searching for those out-of-the-box reasons behind this fatigue rollercoaster. So, buckle up! In today’s episode we are exploring the intriguing and unexpected factors that might just be the hidden culprits behind our inexplicable bouts of tiredness.

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Today, I am thrilled to jump into a topic that is essential for the well-being of professional women worldwide – the power of establishing a health-focused morning routine. As we navigate demanding careers, juggle responsibilities, and strive for success, it's easy to overlook the significance of starting our day on a health-centric note. In today’s podcast, we will explore seven fundamental questions tailored specifically for you as busy professional women, aimed at revolutionizing your morning rituals to optimize your physical, mental, and emotional well-being. Together, we will uncover strategies to enhance productivity, cultivate mindfulness, and prioritize self-care, fostering a balanced and fulfilling lifestyle. So sit back and Join me on this journey as we unlock the secrets to a vibrant, empowered, and health-focused morning routine for women in the professional sphere.

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As we close out the last episode for 2023 I wanted to give you a round-up episode of all that we have covered in 2023.

How I wanted to approach this round-up is to take 11 professional women’s health myths and talk about how we have addressed these myths throughout the year.

We have discussed a full range of business related health topics alongside a full range of women’s general health topics as well.

You could say that we have discussed topics from the boardroom to the bedroom and everywhere in between.

My sole purpose for the podcast is to help you become your #1 self-care hero and for you to be able to advocate for your wellness on every front.

I thank you from the bottom of my heart for tuning in each week and I can’t wait to see where 2024 takes us together.

Remember these things:

Your health is a journey not a destination and your health is your greatest wealth asset.

If you would like to inquire about our new yearly wellness membership email me at Michele@wellwomennetwork.com

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In today's dynamic and demanding world of business, success often comes with its own set of challenges and expectations, making it super important for us as professional women to explore the transformative power of self-compassion.

The topic of self-compassion and nurturing inner resilience holds particular significance for women due to various societal, cultural, and professional dynamics that can disproportionately impact our personal lives as well as our business lives and experiences.

So, today I wanted to take a look into the inner workings of self-kindness, exploring the facets of self-compassion that have the ability to empower and elevate us.

Throughout the episodes, we will uncover the essence of self-compassion, distinguishing it from traditional self-esteem paradigms, and unravel its profound impact on personal well-being, professional growth, and resilience. Together, we'll embrace daily rituals, overcome self-criticism, practice forgiveness, and foster emotional resilience, creating a blueprint for integrating self-compassion into every facet of life.

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Migraines are a prevalent and often debilitating condition among professional women, significantly impacting their career performance and overall quality of life. Studies indicate that women are more likely to experience migraines than men, with hormonal fluctuations, stress, and other factors contributing to this increased prevalence. Research suggests that approximately 18% of women experience migraines compared to around 6% of men, making it a prevalent concern specifically affecting the female workforce.

In today’s episode we discuss:

Understanding Triggers, Coping Mechanisms, and Management Strategies

How coping mechanisms and strategies play a pivotal role in managing migraines while maintaining productivity at work.

The debilitating Effects of Chronic Migraines on Professional Performance

The emotional Toll of Chronic Migraines and Challenges in a Professional Setting

Common Triggers for Migraines in the Workplace

Scientific Explanation of Trigger-Induced Migraine Attacks

Strategies for Recognizing and Mitigating Triggers in a Professional Environment

Coping Mechanisms for Handling Migraines at Work

Medication Options, Preventive Measures, and Seeking Professional Help

Insights and Teachings from Neurologists Specializing in Migraines

Importance of Individualized Treatment Plans for Professional Women

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With the holiday season around the corner, we're diving into the art of balancing health, joy, and that undeniable festive spirit.

You know, the holidays can be a magical time, but they can also be overwhelming, especially for professional women juggling work, family, and self-care. Today, we're going to explore some practical and often overlooked tips to help you not only survive but thrive during the holidays and beyond.

Grab a cup of your favorite beverage and join us as we talk about:

Setting the Foundation for a Healthy Holiday Season

The Art of Saying 'No'

The Power of Planning Beyond the Calendar

Mindful Eating at Holiday Feasts

Hydration Strategies for a Healthier Celebration

The Art of Digital Detox for Mental Well-being

The Gratitude Journal - A Small Practice with Big Impacts

Navigating Dietary Choices with Grace

Be the Planner - Infusing Health into Gatherings

Building Sustainable Habits

And last but not least Acknowledge and Celebrate Your Wins

Grad our Healthy Holiday Inspired One Dish Meals

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Today, I wanted to talk about a topic that's often shrouded in stigma and silence - promoting healthy and fulfilling sexual lives for women. Let's break the taboos, dispel the myths, and explore this crucial aspect of women's well-being.

Sexual health is integral to a woman's overall well-being. It's a topic that deserves more open and honest conversation. So, today I’m going to discuss why it's essential and provide practical tips for women to embrace and enhance their sexual health and fulfillment.

Topics for today:

Segment 1: The Importance of Sexual Health

Segment 2: Destigmatizing Women's Desire

Segment 3: Addressing Common Concerns

Segment 4: Open Conversations

Segment 5: Tips for Promoting and Enhancing Women's Sexual Health

Segment 6: Self-Care and Emotional Well-being - Nurturing Your Inner Self

Segment 7: Communication - The Key to a Healthy Sexual Relationship

Segment 8: Medical Check-ups - A Proactive Approach to Sexual Health

Segment 9: Embracing Pleasure

Episodes mentioned in today’s podcast:

Breast Health

Stress

Hormones

Heart disease

We have so many more episodes on these and other women’s health related topics so follow us at The Well Women Healthy Lifestyle Podcast

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Today, we're talking about a topic that affects us all, especially during the chilly months – colds and flu. We'll explore the differences between the two, discuss traditional and alternative treatments, share tips on prevention, and even chat about creating a healthier work environment. Plus, we've got a special treat - foods that can help you stay on your A-game during cold and flu season.

Will dive into:

What’s the difference between the two

Antibiotics and viral infections

Traditional and alternative treatments

Keeping your work and home environment healthy

Exploring the world of nutrition and explore how specific foods, supplements, and herbs can supercharge your immune system

Things mentioned in this podcast

Empower Her Wellness Program

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In the hustle and bustle of our daily lives, it's easy to overlook the importance of our gut health. But guess what? Your gut plays a pivotal role in your overall well-being. In today’s show we'll be talking about the world of gut health and why it matters so much, especially for those of us juggling careers and busy schedules.

We’ll be discussing the following:

Gut health: what it is and why it matters

Best foods for maximizing your gut health

Boost your gut health with sleep and why sleep is important

Gut Health 101 - Simple Ways to Keep Your Gut Healthy

And lastly, Eating for gut health during the holidays

Links mentioned in this show:

Empower Her Wellness Program

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Autoimmune diseases are becoming increasingly prevalent in women. You might be asking why is this the case? 

Well in today’s episode we are going to explore why these conditions are on the rise in women, which women are most susceptible, the top autoimmune diseases affecting women, and practical tips for prevention.

This is going to be an episode that you are not going to want to miss.

If you would like to explore your health from a 3000 viewpoint check out The Empowered Her Wellness Program

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October is breast cancer awareness month so, today we're diving into an essential topic that concerns women's health: breast health.

We'll discuss:

 Risk factors

 Facts

 Lifestyle choices

Diagnostic procedures

 And much more.

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Today we have an important and engaging topic to discuss- bone health for professional women. We'll be diving into the latest data and providing valuable tips to help you maintain strong bones throughout your life. We understand that as busy professional women, you face unique challenges, but we're here to shed light on these challenges in a positive way. Let's get started!

We discuss:

The importance of Bone Health

Importance of Bone Strength and Bond Density

Strategies For Strong Bones

Challenges for Professional Women With Regard To Bone Health

Tips For Maintaining Strong Bones

Lifestyle Choices For Strong Bones

A Few Inspirational Stories

Listener’s Questions

Key Takeaways

Links Mentioned in today’s show:

Empowered Her Wellness Program

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Today we're diving deep into a topic that affects so many of us: burnout among professional women. But fear not, because we're not just going to talk about the problem. Nope, we're bringing you fresh, creative, and healthy solutions to help you stay happy and healthy in the fast-paced world of professional life

Burnout: The Unseen Accumulation of Life's Responsibilities

It's time we shift our view of burnout. Instead of seeing it as a sudden crash and burn, let's recognize it as the subtle buildup of life's demands over time. For professional women, burnout doesn't always happen in a dramatic fashion; it's more like a quiet guest that settles in without invitation.

It's not just about long hours at the office; it encompasses the multitude of roles that women often juggle. From managing careers to nurturing families, giving to the community, and maintaining a household – it's a continuous balancing act. Burnout is the unspoken toll of these countless obligations.

And motivation, once a driving force, dwindles into the abyss of indifference. It's not just burnout; it's a silent struggle that can go unnoticed until it's too late.

So, let's start acknowledging the slow erosion of our well-being, understanding that burnout isn't a sign of weakness but a testament to our strength – our ability to bear the weight of the world until it becomes too much. By recognizing it for what it is, we can take proactive steps to prevent it and prioritize our mental, emotional, and physical health.

We are going to discuss these disguises that burnout can take and give you a fresh creative way to tackle them:

Emotional Exhaustion

Reduced Performance

Low Enthusiasm

And Diminished Output

Links mentioned in today’s show

Empower Her Wellness Program

Free 40 minute call

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Today, we are going to discuss: heart disease in women. This episode is specially tailored for busy professional women who often prioritize their careers over their health.

 We'll dive deep into:

The statistics

Explore what heart disease is

Why it's more common in women

And most importantly, what you can do to protect your heart health while managing your busy lifestyle.

Links mentioned in today’s episode:

Free 40 minute call

Empower Her Wellness Course

Send me a DM on the gram @wellwomennetwork

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Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Today, we're diving deep into the world of workplace ergonomics – specifically tailored for high-achieving professional women. Whether you're a CEO, entrepreneur, or climbing the corporate ladder, this episode is packed with invaluable insights to help you optimize your workspace for productivity and well-being.

Links mentioned in the show:

Empower Her Wellness Course

Free 40 minute call

Send me a DM on the gram @wellwomennetwork

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Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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In a world filled with ever-evolving health trends and conflicting advice, today’s discussion promises to be your guiding light towards a healthier, happier life. We'll explore the secrets of maintaining sustainable health habits, unlocking the keys to not only physical fitness but also mental and emotional wellness, as a busy professional woman. So, grab a cup of tea, coffee, or your favorite beverage as we embark on a quest to decipher the intricate code that leads to lasting well-being and a fulfilling life.

Links mentioned in episode:

Freebie

5 Clean Eating Hacks For The Busy Working Woman

Free 40 minute call

Empower Her Wellness Course

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In today’s episode, we're delving into a crucial theme that often remains in the shadows: the consequences of business women neglecting their health and the profound impact it has on their career and professional performance.

It's high time we reevaluate the culture of sacrifice. Success shouldn't come at the cost of well-being. We must shift our perspective to understand that self-care, balance, and health are prerequisites for sustainable and meaningful success in your business/career

If you’re a woman over 40 working over 40 hours you need to take a look at our Empower Her Wellness Program.

This program is designed for high achieving business/career women who want to avoid burnout and who understand that success shouldn’t come at the cost of their well-being.

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Today, we're delving into the fascinating and intricate topic of how hormone imbalances can impact your business life. We'll explore various aspects of this subject, sharing insights, and actionable strategies for navigating the challenges. So, let's dive right in!

We explore:

Understanding hormonal imbalances in general

The impact they have on our business/career performance

Hormone imbalance and stress

Gender and hormonal imbalance

And then creating a hormone friendly business environment 

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In a world inundated with fleeting fads and cosmetic concoctions, today we are going to  delve into the timeless secrets of embracing the beauty of aging gracefully.

We talk about:

What are lifestyle factors that can increase aging in the skin

How do conventional beauty products influence health and aging

What are some natural ways to age better

What are the best foods to eat for anti-aging

What are some natural beauty practices that can help with anti-aging

Resources mentioned in the show

Jessica Rose's Website:  https://www.jessicarosewellness.com/

Jessica Rose on Instagram:  https://www.instagram.com/jessicarosewellness_/

Jessica Rose on Facebook:https://www.facebook.com/jessicarosewellnesss

Jessica Rose on YouTube: https://www.youtube.com/channel/UC8AdX_Q1M3_SIYlLK4N98Zw

Jessica Rose on Pinterest: https://www.pinterest.com/jessicarosewellness/

Jessica Rose on Twitter: https://twitter.com/JSROSEWELLNESS

Free Resources:

Jessica Rose's Newsletter:  https://www.jessicarosewellness.com/newsletter-sign-up

Jessica Rose's Non toxic Beauty Guide: https://www.jessicarosewellness.com/healthy-beauty

Jessica Rose Non Toxic Beauty Product Recommendations:https://www.jessicarosewellness.com/shop

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Ladies, you already know how beneficial self-care is, but if you are someone that only does it on days when you have a little more free time, this one's for you. Self-care should be a priority even on your busy days, since those are often the days you need it most.

In Today’s episode we are giving you 6 simple self-care tips that you can add into even the busiest of days, so grab a cup of your favorite beverage and listen in.

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Ladies, how often have you considered doing something you'd like to do but realized you don't have time for it? How often does a week pass by and you don't have a minute to yourself? Not even  a minute to do anything you might want to do just for yourself. It’s a typical scenario I hear from a lot of my women clients. 

The problem is that not making time for you can lead to chronic stress and depression, not to mention it can lead to a whole set of other health conditions. While you may be busy, and your to-do lists overwhelming, you must make yourself a priority. 

In today’s episode that is what we are going to be discussing

Items mentioned in today’s show:

www.intagram.com/wellwomennetwork

Coach with Michele

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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The menstrual cycle is a fundamental biological process that plays a significant role in a woman's health and well-being. It is a complex sequence of events that occurs in the female reproductive system, involving hormonal fluctuations and changes within the uterus and ovaries. Understanding the menstrual cycle and its phases is crucial for women, as it provides insights into their reproductive health, fertility, and overall physical and emotional well-being.

In today's episode, we're diving deep into the topic of the menstrual cycle. We'll discuss its phases, the hormones involved, the emotional roller coaster it can bring, how perimenopause, menopause, PCOS, and thyroid health and stress can affect it and then we will end with some natural ways to promote a healthy period and transition period. So, grab a cup of tea, get comfortable, and let's get started!

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Ladies, have you been dreaming of doing something completely new with your life? Are you no longer satisfied with your life? Do you often feel like you’re stuck in a maze and can’t find your way out?

Are you thinking about learning a new language or finding a new talent? Or you could be thinking of pursuing a new career or updating your health journey.

Forging a new path definitely sounds exciting, but just the idea of starting a new chapter can seem daunting. You’ll have to change certain aspects about yourself, and you don’t know how people will react.

That said, modifying your outlook on life can be truly liberating.

Today on the podcast we will be talking about 10 ways to reinvent yourself when you feel stuck in life. They can help you navigate your journey until you fully claim your new you.

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Ladies, as we move through the different stages of our lives, it is important for us to know what we need to do in order to keep ourselves healthy. Knowing what to do can be a bit overwhelming especially with so many pieces of confusing information on the Internet; you may want to run away from any attempt to get healthy. Don’t worry, you don’t have to run away just yet. Today we are going to talk about  things that you should try to incorporate into your life to be as healthy as possible through the different decades of your life.

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Self-defeating habits ladies are those behaviors and thoughts that hold us back from achieving our goals and living our best lives. They are often automatic, unconscious, and for the most part counterproductive, and they can have a negative impact on our relationships, health, and well-being. In today’s podcast, we will discuss the top 10 tips to better understand your self-defeating habits and how to overcome them to achieve better health.

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Today we're diving deep into the realm of self-care, exploring new perspectives and fresh examples to help you achieve hormonal balance.

We'll be discussing various aspects of self-care that directly impact hormonal balance: sleep, nutrition, de-stressing, spirituality, and self-love. We'll explore each topic and share new, updated approaches that can bring about positive change in your life.

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Today we are going to have a conversation that delves into the intricate interplay between women's hormones and their mental well-being. 

From the fiery tides of adolescence to the transformative journey of motherhood and the transitions of menopause, hormones hold incredible power over a woman's physical and mental state. Yet, the correlation between hormones and mental health is often misunderstood, downplayed, or even dismissed, leaving many women feeling unheard, invalidated, and struggling to find answers.

Our goal is to foster a space where women can feel seen, validated, and armed with information that helps them navigate their unique journeys. We recognize that each woman's experience is distinct, and while there are overarching patterns, it's essential to approach this topic with sensitivity, acknowledging the rich tapestry of individual stories.

Through this exploration, we hope to spark conversations, create connections, and foster a greater understanding of the profound ways in which women's hormones shape their mental health.

So, join us as we embark on this enlightening journey, celebrating the strength, resilience, and beauty of the intricate dance between women's hormones and their minds.

Together, let's uncover the mysteries and empower one another to embrace our experiences with grace and compassion, shattering the silence surrounding women's mental health and forging a path toward holistic well-being.

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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In today's episode we'll be diving into the controversial topic of leaky gut syndrome. For many years, some alternative health practitioners have claimed that this condition is a root cause of a wide range of health problems, including autoimmune disorders, allergies, and even mental health issues. However, conventional medicine has largely dismissed the concept of leaky gut as a myth, with many experts claiming that there is insufficient evidence to support its existence as a legitimate medical diagnosis. In this episode, we'll be exploring both sides of the argument and attempting to separate fact from fiction and give you information on how to have overall gut health-no matter the diagnosis.

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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In a post-pandemic, electronics and social media driven world, it’s clear that stress has become quite the ubiquitous part of our daily lives, and clearly, it's not hard to see why. From the hyper quick pace of work life, combined with the pressure to succeed, and the creeping constant demand to stay connected and productive, it can all take a horrific toll on our physical and mental health.

While stress is a regular part of living, and everybody experiences it at some point in their lives to some degree or another - it’s important to be in tune to the symptoms.

Stress and anxiety can seriously wreak some havoc on your body, but I’m sure you know this.

If you’re not familiar with it already, one of the hormones that's particularly affected by stress is cortisol, also known as the "stress hormone." High levels of cortisol can cause a wide range of adverse health effects.

There are several symptoms that are associated with stress, some more commonly known and others not so well known.

Today my aim is to discuss nine of the common symptoms that can rear their ugly faces when stress is becoming chronic in your life and for you to take note of which are occurring in your life at present.

The we are going to dive right into 12 foods that can help lower your cortisol level

 Please Join me for a free Webinar: Healthy Living Your Way

On May 6th at 10 AM PST

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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The concept of healthy living is simple; you choose habits, routines, and lifestyle adjustments that allow you to be healthier mentally, emotionally, and physically. So, why does it feel like such a struggle? Aside from the fact that you might be making some considerable changes in your daily routine and lifestyle, there are a few other reasons you may be making it a little more difficult than it needs to be.

Today we are going to be discussing some of the reasons that you may be struggling with your healthy living journey. See if you can identify yourself in any of these that we discuss today.

You have too many restrictionsYou don’t have enough flexibilityYour goals are too strictYou see health as black and white

Join us for a free Webinar: Healthy Living Your Way on April 29th at 10 AM PST

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Many people have a conceptual understanding of what hormones are, but would struggle to explain their function. There is little appreciation or understanding of just how vital hormones are to every aspect of human health.

While these are vital to our sexual and reproductive health, and indeed the continuation of our species, their effect on our health goes even further than that. These hormones are vital to the development and maintenance of much of our physiology, including things as basic as bone growth.

In today’s show we will be taking a look at the 3 main hormones that affect women, the effects of these hormones if they get out of balance, and how to help correct any imbalances naturally if and when they do happen. 

I have a huge mission to serve as many women as possible in helping them to become their #1 self-care hero and if you would like to be one of those women the first step is to connect with me bimonthly via our VIP newsletter. When you join you get access to biweekly women's wellness tips, challenges, and fun surprises along the way.

Also you will be the first to know about exclusive offers, and special events.

VIP Newsletter 

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Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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If you are relatively new to having a chronic illness, or it has simply transformed to something more severe recently, you may be having trouble coping. These tips will help you navigate this new life you have, and help you deal with all the changes.

In today’s show I am going to be giving you some practical tips that you can use if you have a chronic illness or live with chronic pain.

We will discuss: 

Coping skills for chronic illness

How to stay productive with a chronic illness

How to get regular exercise when you have pain or a chronic illness

How to get better sleep with a chronic illness

How to handle fatigue that comes with a chronic illness

How to practice better self care

And lastly I give you strategies for talking to others about your chronic illness

I have a huge mission to serve as many women as possible in helping them to become their #1 self-care hero and if you would like to be one of those women the first step is to connect with me bimonthly via our VIP newsletter. When you join you get access to biweekly women's wellness tips, challenges, and fun surprises along the way.

Also you will be the first to know about exclusive offers, and special events.

VIP Newsletter 

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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When it comes to women’s health, taking care of your colon is incredibly important. Unfortunately, women are at a higher risk of certain colon-related issues such as colon cancer and irritable bowel syndrome. 

That makes it all the more important to take care of your colon through regular check-ups, a healthy diet, and plenty of exercise.

By taking care of your colon, you can reduce your risk of developing serious health problems and ensure that your digestive system is working efficiently.

And that is exactly what we are focusing on in today’s show.

How does the colon work

Why are we seeing a rise in colorectal cancers

What screenings you need at what age

What supplements can you take to help ensure a healthy colon

What are some signs that you should see your medical provider about

I have a huge mission to serve as many women as possible in helping them to become their #1 self-care hero and if you would like to be one of those women the first step is to connect with me bimonthly via our VIP newsletter. When you join you get access to biweekly women's wellness tips, challenges, and fun surprises along the way.

Also you will be the first to know about exclusive offers, and special events.

VIP Newsletter 

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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There’s no bone about it that having healthy bones is very important to you especially as you age.

Osteoporosis is not just an ”old women’s” disease. It can happen to women in their 30’s, 40’s, and 50’s.

The great thing about bone health is that you can start today to build it even stronger. In fact, starting younger is even better.

In today’s show I am talking all about small, easy, inexpensive things that you can do no matter your age to help you build and maintain stronger bones.

We talk about what osteoporosis is, what exercises you can do even with a busy schedule, and foods/supplements that you can add to your diet to help improve your bone health.

I even give you 2 very easy action items that you can go out and do today.

Here’s to your bone health:)

 I have a huge mission to serve 10,000 women by 2025 by helping them to become their #1 self-care hero and if you would like to be one of those women the first step is to connect with me bimonthly via our VIP newsletter. When you join you get access to biweekly women's wellness tips, challenges, and fun surprises along the way.

Also you will be the first to know about exclusive offers, and special events.

VIP Newsletter

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Today’s episode is the final installment of our 3-part slow morning series.

My heart's desire for you is that your new slow morning routine includes habits that make you feel good, are gentle on your mind and body, and help set you up for a stress-free and calm day. While you can include any habits you want, in today’s show I’m going to share with you some great ones that I thought would be good for you to consider for a slower morning routine.

 I have a huge mission to serve 10,000 women by 2025 by helping them to become their healthiest selves and if you would like to be one of those women the first step is to connect with me bimonthly via our VIP newsletter. When you join you get access to biweekly women's wellness tips, challenges, and fun surprises along the way.

Also you will be the first to know about exclusive offers, and special events.

VIP Newsletter

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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It is great to have a morning routine, as it helps to set you up for the rest of the day. A good morning routine can boost your mood, give you tons of energy, and make you feel more productive. But depending on what is in your routine, it might also be causing more stress and overwhelm.

This can happen if you try to do too much and simply don’t have time to fit it all in, or if you are waking up too late and constantly rushing to get out the door on time.

Today I am sharing some tips for knowing when it is time to rest your morning routine a little, and how to get it done.

I have a huge mission to serve 10,000 women by 2025 by helping them to become their healthiest selves and if you would like to be one of those women the first step is to connect with me bimonthly via our VIP newsletter. When you join you get access to biweekly women's wellness tips, challenges, and fun surprises along the way.

Also you will be the first to know about exclusive offers, and special events.

VIP Newsletter 

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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For the last several years, the topic of a morning routine has been on everyone’s mind. People have been influencing you to do as much as you can in the morning, get up at 5:00am, make your green juice, go to the gym, take a workout class, and try to fit in an hours’ worth of stuff in what was supposed to be a simple morning routine.

But luckily, many people, like myself, are moving beyond this concept and embracing the beauty in a gentle, calm, slow morning routine. It is not a lazy one, but rather one where you allow yourself time to gradually get up, go through your habits at your own pace, and simplify your routine to just a few of the most important habits you have.

The question then becomes when is it time for a slow morning routine? And that’s what today’s show is all about, looking at the signs that may indicate that you are in need of slowing down your mornings.

This is part 1 of a 3 part series on the topic of Slowing down your mornings

Once you’ve listened to the show DM me over on instagram www.instagram.com/wellwomenetwork and let me know if you have any of these signs

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Get ready for the 2023 trends in health, lifestyle, wellness, and personal growth! This year will see a lot more at-home beauty and anti-aging treatments, new fitness trends, creative expression, and so much more.

In today’s show I researched some of the top trends that I felt promoted living a better life and would help us be healthier and happier in all that we do.

At home beauty treatmentsLow impact workoutsSocial wellness and connectionFunctional fitnessMeditation appsSmart technology for your healthSober curiosity Creative emotional expressionSelf-soothing and Self-therapy journaling Anti-hustle LifestyleBeauty enhancementDigital life planning

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Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Ladies, the holidays can be a stressful time for anyone, and even more so if you are in charge of hosting a holiday party, having family stay with you, are experiencing financial restraints, or simply have a lot of responsibilities.

All of these stresses can all take away a lot of the joy of the holiday season, no matter which holiday your family celebrates. The good news is that with mindfulness, you can learn how to let the unnecessary stresses go and live in the moment. Being mindful allows you to really appreciate every moment you are given throughout the holidays and finally enjoy yourself again.

In today’s episode we discuss:

What is Mindfulness- a refresh

Why mindfulness during the holidays can be difficult

Ways mindfulness can help you

How to stay present in the middle of chaos and stress

And then we end with how to carry mindfulness past the holidays into the New Year. 

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Whether you are trying to lose weight or simply avoid weight gain, the holidays can be a real struggle. So many of the parties, activities, and traditions involve food, and usually not healthy food. This may make it feel as if avoiding weight gain is a complete lost cause as you try to get through Christmas or Hanukkah and then New Years.

Many Of my 1:1 clients have been asking and wondering the same thing, so you are definitely not alone.

Luckily, all hope is not lost. There are still some ways you can avoid gaining weight and even lose a few pounds during the holiday season. Follow the tips and suggestions in today;s podcast, and remember that you don’t have to be miserable during the holidays or feel like you are being left out just because you don’t want to gain weight.

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read and then highlight you on a future episode. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Patience is a skill that many of us could learn how to master better. We may get short with our kids, have some road rage, or struggle with other issues that make us stamp our feet or get frustrated over the little things. Learning the healthy art of patience can facilitate more success, healthier relationships with others and yourself, and improve your wellbeing and much more.

In today’s episode we discuss what is patience

What are the benefits of patience

And how to become more patient

We would love to have you join our VIP newsletter community and you can do so here

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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For many people, fall feels like a new start near the end of the year. You transition from summer vacation to fall productivity, the weather changes, holidays are approaching, and it is the start of the 4th quarter of the year. This all means it is the perfect time for a new daily routine.

In today’s show we are going to look at tips to have a better fall routine:

Morning Vs Night Time Routines

How to upgrade your current routine

Why you should do something you have been putting off

Do things that factor in both your physical and mental health

Then we explore fall self-care ideas

Supplements for fall

And then we end on how to deal with Autumn anxiety and SAD

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Today’s episode is a raw and intimate look into my life.

I’m not a person who opens up a lot about my life but if my company stands for disrupting the world of women’s health education, then I must be the change that I want to see in this world.

Taking care of someone who is in their right mind is one thing but to care for another whose mind travels to different places on the spur of the moment is a totally different animal.

I thought I was prepared but I wasn’t!

I hope by sharing a small glimpse of my current life it may inspire you to open up about a hard thing that you may be facing today and know that you are not alone.

Blessings Michele

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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We’ve talked about sleep and bedtime routines before on the podcast, but today I wanted to dive a bit deeper and give you several tips to help you have a better bedtime routine.

Getting into a routine can be hard for a lot of us busy business women so having some great simple tips to help guide you can make the difference in whether or not you even start.

In today’s episode we discuss the following:

When Should You Go To Bed?

Simple Ways To Introduce Calm Into Your Evenings

Why You Should Ban Screens From Your Bedroom

Getting Comfy - Temperature, Touch, Sound & Scent

Dealing With Stray Thoughts & Worries At Nighttime

Relax Your Body With A Warm Bath Or Gentle Stretches

Establish Your Nightly Routine & Stick To It

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Ladies, your brain is a three-pound organ that is the hub of how you think, feel, and move. Our brains are responsible for regulating the body and its various functions. The brain is divided into two hemispheres, right and left, and four lobes. It used to be thought that each lobe was responsible for specific functions, but now we know that though the lobes do have primary functions they work interdependently with each other.

Brain health matters from conception through end of life. Our brains rely on healthy foods, oxygen, exercise, and mental stimulation to be their best. 

Making great health choices for yourself and your family can help keep your brain strong and that is what today’s show is all about.

We explore:

Brain health matters at every stage of our lives

Top food that build strong brains

Strong body…strong brain…The mind-body connection

Brain games to keep your brain healthy and sharp

And finally it is never too late to start building a strong brain

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Autoimmune diseases for most women are life-changing and require cooperation from those who have been diagnosed. Autoimmune diseases cause the body's own immune system to attack itself, leading to a wide range of ailments and illnesses.

Some of the most notorious autoimmune diseases include Lupus, Hashimoto's, AIDs, and even Rheumatoid Arthritis. Most patients diagnosed with an autoimmune disease often suffer from additional autoimmune diseases, as they tend to work together to actively destroy the body.

While cures are not always available for autoimmune diseases, there are a few lifestyle changes that help to drastically improve the quality of life for those who struggle with a variety of diagnoses. 

In today’s episode we discuss some of the most important lifestyle changes that women with an autoimmune disease can do to be her #1 self-care advocate.

These lifestyle changes also apply to any woman who has any kind of illness or they can even apply if you have no illnesses as all

We talk about

Why diet is so important

Why you need to avoid excessive heat

Listen to your body- This is my #1 go to

Keep track of your symptoms

Find support

Be sure to grab the freebie:

 5 Clean Eating Hacks for Busy Working Women

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Ladies, balancing your blood sugar is very important, but it is also challenging. Whether you are diabetic, pre-diabetic, or you just crave sugary items a lot, gaining control over it is very crucial for optimal hormonal health. But before you step into the journey of balancing your hormones and regulating your sugar levels accurately, it is essential for you to keep some things in mind and that is what we are talking about on today’s show. I also have a great freebie that goes along with today’s show so grab it here:

 5 Clean Eating Hacks for Busy Working Women

In this episode we talk about:

~ What to eat to balance your blood sugar levels and your  hormones

~ Things you can do to help with sugar cravings

~ Balancing your hormones is an everyday job

~ And I give you some homework in this episode to get you started on the right track

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Because so many of you ladies ask me about sleep issues and things that you can do to help with it, I decided to bring on a guest that deals with sleep issues as well as the gut and as a triple whammy COVID 19 Long Hauler Syndrome.

My guest today is Dr. Serena Satcher and I had the great honor to sit down with her and talk about these three things in today’s episode.

We Covered the following questions:

What are the sleep cycles and why is it important to get Deep and Rem sleep

What life forces can lead women to have insomnia

Gut health: how the gut microbiome relates to sleep

Can having a hormonal imbalance lead to insomnia

How has COVID long hauler syndrome affected gut health and this sleep

What are some natural environmental things that women can do to improve their sleep

And lastly we round out the show with what are some supplements you can use to help with sleep- always talk to your medical provider when adding any supplements into your regime to make sure they are right for you.

Go to this link and fill out her survey and get a free sleep resource

https://docs.google.com/forms/d/e/1FAIpQLSfhqfgUd3a0PgmzwDHCJSSkb-b0FI_GQN_rjH7cgg2i91HgzQ/viewform?usp=sf_link

Connect with Dr. Serena Satcher:

www.treatyourselftohealth.com

https://linktr.ee/treatyourselftohealth 

https://www.instagram.com/treatyourselftohealth/ 

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Sadly ladies, we’re bombarded with multiple stress-inducing factors on a daily basis. From incessant pressure at work to responsibilities at home that never seem to end, life is hard.

That said, stressors don’t have to be small things that build up over time. They can also be one big life event that comes out of nowhere and turns your world upside down.

Whichever way stress burrows into your life, the problems of dealing with it are the same. Luckily, one technique that’s proven to be successful at managing stress is deep breathing. This calming technique has many benefits besides lowering stress levels, such as improved blood flow and helping you sleep better.

So, keep listening to discover how deep breathing can make you healthier, stronger, and less anxious.

In today’s show we are talking about:

What Is Deep Breathing?

How Does Deep Breathing Work?

Benefits of Deep Breathing

And Lastly, some deep Breathing Tips and Tricks

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Ladies, I know it can be frustrating when you go your entire life without any major acne problems, then suddenly in your 30s or 40s or even 50s, you are breaking out. Because adult acne can happen for many reasons, it is important to know the potential causes so you can look for a good solution.

In today’s show that is exactly what we are discussing

~ What causes female adult acne

~ What foods should you be eating to help fight it

~ And then natural remedies to help you deal with it

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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In today’s episode I get the honor of talking with my dear friend and business accountability partner, Stephanie Thomas, of Stephanie Thomas Fitness.

Steph and I sit down with water in hand and discuss all things fitness through the ages.

I asked my clients and online group members what questions they had for Steph and she answered them all.

~ How do you increase your metabolism?

~ Are there different exercises one should do to lose belly fat?

~ How often should you change up your workout?

~ What time of day is best to exercise?

~ What’s the #1 things when it comes to fitness that she see’s most that women struggle with

~ Does what you eat really matter if you exercise regularly?

Contact Steph:

www.stephaniethomasfitness.com

https://www.instagram.com/stephaniethomasfitness/

https://www.facebook.com/groups/stephaniethomasfitness

Grab her free guide here: https://stephaniethomasfitness.com/tight-core-mini-guide

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Ladies, I know you’re where you want to be in your business or you're well on your but your health may not be. You have health goals, but you’re inching toward them. You bring them to the front burner but somehow they always end up on the back burner. It can feel like every step is a struggle and you’re just not seeing the results you want. Perhaps you don’t feel motivated or perhaps you feel stuck and helpless to change.

You’re not alone in this feeling. Many of my patients and private coaching clients experience feelings of being stuck with their health goals. You probably started out with plenty of energy but within a few days or a few weeks, your energy fizzled out. Weeks and maybe even months have passed and you’re not any closer to achieving your health goals.

Well my friend, an accountability partner/ coach might be the answer for you and that is what we are talking about in today’s show.

We cover the following topics:

Are you ready for an accountability partner/coach

How an accountability partner/coach can help you reach your goals

How to pick the best one for you

Should you go the free or paid route

Items mentioned in this podcast:

www.wellwomennetwork.com/work-with-me

You can use this code: C4d2NSj34EBnBKBauHPK

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

Hosted on Acast. See acast.com/privacy for more information.

Ladies, have you been feeling like you’re constantly overwhelmed and drained by your tasks? 

Are you having a hard time keeping up or just straight-up tired of everything on a daily basis?

If so, you’re probably dealing with aburnoutand you may not even be aware of it.

According to the 11th Revision of the International Classification of Diseases (ICD-11), burnout is an occupational phenomenon. 

Burnout stems from chronic stress (commonly in the workplace), that has not been managed. It has three dimensions:

“Burn-out refers specifically to phenomena in the occupational context and even though it should not be applied to describe experiences in other areas of life,” I feel that it can and does spill over and affect other areas of our lives.

In today’s episode we are going to look at 10 signs and symptoms of burnout and then look at some strategies to help with it.

If you would like to avoid burnout and work on ways to prevent it I encourage you to take a look at my “Your Wellness Journey Program” and book a 20 minute free call.

Go to www.wellwomennetwork.com/work-with-me

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Ladies, if you are interested in natural and holistic remedies for things like pain, soreness, stress, your immune system, and even hormonal balance then adaptogenic herbs might be perfect for you.

Some experts call adaptogens "herbal medicine" due to the high amount of healing benefits they encompass. Adaptogens counteract a lot of the stress in your body, which in turn can lead to many issues with your physical and mental health, including neurological systems, your endocrine system, and immune system.

In today’s episode we are going to learn more about these types of herbs and how they can help you. 

I have freebie for you 25 simple ways to reduce stress

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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About 55 percent of women experience some hair loss by the age of 70. The most common cause is female-pattern baldness, an inherited condition. It's characterized by gradual thinning of your hair, which may be noticeable as a widening part or a ponytail that's less hefty than it used to be (according to the mayo clinic)

Generally, humans shed between 50 and 100 single hairs per day. Hair shedding is part of a natural balance — some hairs fall out while others grow in. When the balance is interrupted — when hair falls out and less hair grows in — hair loss happens. Hair loss is different from hair shedding. The medical term for hair loss is “alopecia.”

In Today’s episode we are discussing both hormonal and non-hormonal causes of hair loss.

~ The most common cause of hair loss

~ What women experience hair loss

~ What types of hair loss

~ What are hormonal causes

~ Other types of hair loss- Stress is one of them and I have freebie for you 25 simple ways to reduce stress

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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(Diet and exercise for the four phases of cycle to balance the hormones)

Ladies, do you suffer from PMS because your hormones are going haywire?

Have you tried different ways to cope with these symptoms but did you know there’s a way to ‘optimize your life’ during your menstrual cycle?

Did you know there is a healthy way of ‘hacking’ your PMS symptoms and period pains which also improves your overall health?

Do you have PCOS or are you trying to get pregnant?

If any of these describes you, then you are going to want to listen to today’s episode where we are discussing ‘cycle syncing and why you might want to give it a try.

Cycle syncing is all about what you should eat and what exercises you should do during your cycle to support each phase.

Let me know you thoughts.

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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With each decade comes different hormonal changes and imbalances.

In today’s show we are exploring these changes and why they occur and things that you can do to help yourself prepare for what is coming no matter whether you are in your 30’s or 40’s or 50’s.

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

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Today’s episode was a replay of a facebook live office hour that I did this week in my facebook group: Well Women 360.

I asked the community on facebook and instagram to leave women’s health questions that they would like me to answer and I would answer them during the live.

I hope you enjoy it!

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

Hosted on Acast. See acast.com/privacy for more information.

From Episode 167 we learned that we can control our fulfillment, however, being unfulfilled seems to be the new normal. So many of us have our faces stuck in our phones that they’ve lost the ability to enjoy our lives. Don’t let that be you.

“So, what do I do?” you may be asking. Well, you make use of the chemicals, hormones, and neurotransmitters in your brain.

These natural substances work together to help out with certain bodily processes, but their other function is to regulate your moods.

Ladies, when you have a better understanding of how these chemicals work( aka hormones), you can learn how to regulate and adjust them naturally.

In today’s episode, I’ll be sharing with you four ways to increase these happy chemicals/hormones in your brain.

Let’s take a listen.

We start with what are these fulfillment chemicals/hormones?

Then we get into 4 ways to increase them from:

Exercise

Cooking with a loved one

The importance of certain vitamins

Eating certain foods

To getting enough sleep

This episode ties in nicely to all the episodes we have been talking about this month, which is Mental Health Awareness Month. If you missed any here is a list:

Episode 170: 5 ways to combat stress easily

Episode 167: what brings better health happiness or fulfillment

Episode 166: why your emotional health is important to your overall health.

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Ladies, stress is an evil demon. No one is immune to its effects and everyone will suffer different symptoms as a result of being stressed out. One absolute fact: Stress will affect your mood, your job performance, your relationships, and your health if you don’t create a proactive plan for dealing with this evil.

So many of us busy working women consider a stress-filled life normal and that we don’t know how to live any differently. However, constant stress is a sure way to develop unhealthy habits and possibly life-threatening illnesses, simply because you didn’t know how to live any differently – or didn’t take the time to learn how to live differently.

I call stress a shape shifter- if you ever watch Roswell then you know what I am talking about. A shape shifter is able to take the form of anything. 

So, today I wanted to explore some of the most common shape shifting ways stress symptoms can show up in your life and how to avoid the triggers that welcome stress into your life.

Shape shifting forms of stress:

You can’t relax- your always on

Changes in your appetite

Feeling overwhelmed

You feel not worthy

You can’t focus

Be sure to grab this episodes freebie here How to have endless energy

Join our texting community for women’s wellness tips right to your phone.

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

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Progesterone is one of your female hormones that is produced by the ovary, placenta and adrenal glands. This hormone is mainly secreted by the corpus luteum after ovulation. It plays a very  important role in your menstrual cycle and in the early stages of pregnancy.

Several things can cause a progesterone deficiency in your body and on today’s podcast I will be sharing 4 of the those causes. Now mind you these aren’t the only causes but for the sake of keeping things simple and understandable we will start here.

Listen in to find out how the following can play havoc with your progesterone hormone:

Anovulation

Hypothyroidism

Low cholesterol

And lastly, how does cortisol affect your progesterone production.

We also list some of the symptoms of progesterone deficiency.

Send me a DM on the gram @wellwomennetwork

Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes!

Now if you're feeling the extra love, I would be really grateful if you left me a review over on iTunes, too. Just click here to review , select "Ratings and Reviews" and "Write a Review" and let me know what your favorite part of the podcast is.

Also, join us on Facebook at our Facebook group here!

Hosted on Acast. See acast.com/privacy for more information.