Explore every episode of the podcast Midlife Wellness In The Mountains
| Title | Pub. Date | Duration | |
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| HIIT vs Sprint Workouts, Cardio Zones & What Movements Your Body Actually Needs in Midlife | 16 Apr 2026 | 00:46:35 | |
What workouts actually work in midlife—and which ones might be holding you back? In this episode, we break down how to train smarter as your body and hormones shift through perimenopause and menopause. We cover cardio zones, the difference between HIIT and sprint interval training, why strength training is essential for bone density and longevity, VO2max, lactate threshold, and how to avoid getting stuck in that “gray zone” of workouts that don’t move the needle. You’ll walk away understanding how to polarize your movement, improve endurance, support your metabolism, and feel stronger, more energized, and more at home in your body. Lynette Talbot—mountain athlete performance coach, endurance athlete, and former physical therapist assistant—shares her simple, effective weekly framework to help you put this into practice without overwhelm. If you’ve been wondering how to structure your workouts in midlife so they actually support your energy, hormones, and long-term health… this episode will bring clarity. 👉 Learn more about Lynette and her work at billygoatswift.com _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| E38- Wilding: The Missing Medicine for Midlife Women with Nicole Jefferson | 01 Apr 2026 | 00:29:53 | |
In this episode, we explore the concept of “wilding” and how reconnecting with the natural world can help women feel more free, embodied, and fully themselves—especially in midlife. We talk about cycles, the pressure to stay the same, and why nature may be the missing piece in how we heal, grow, and evolve. Nicole Jefferson from Wilding Therapy is my guest _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Yoga To Improve Health And Hormones In Perimenopause and Menopause with Janet Stone | 02 Dec 2024 | 00:39:12 | |
Janet Stone has been one of my favorite yoga teachers for the last 10 years and I loved our conversation about hormone changes in Perimenopause and Menopause. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| How The Microbiome Impacts Hormones In Perimenopause And Menopause With Microbiologist Kiran Krishnan | 20 Nov 2024 | 00:45:08 | |
There are several ways our microbiome directly impacts our hormones and health. Microbiologist and Microbiome expert, Kiran Krishan, joined me today to break down several of the ways our microbiome affects hormones and symptoms we may experience all over the body. It turns out improving our microbiome is one way to improve how we experience perimenopause and the transition to menopause. Our microbiome impacts our metabolism, brain, mood, digestion, immune function, and common symptoms like weight gain, hot flashes, memory issues, anxiety, joint pain, and more. (And the microbiome is one of the things we focus on at The Empowered Midlife Method.
_____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Herbal Remedies for Stress Relief in Midlife with Herbalist Rebecca Luna | 13 Nov 2024 | 00:32:23 | |
Herbs are an incredibly effective tool to support the nervous system and bring ease into the body. I loved this weeks talk with herbalist and apothecary owner Rebecca Luna. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| 26- Feeling Energetic, Stable, And Calm With Improved Metabolic Flexibility | 07 Nov 2024 | 00:36:13 | |
Monica Paz MS, FNLP was a practicing dietician who discovered she needed to learn new skills to improve her energy, mood, blood sugar, body pains, sleep, and ultimately take control of her health. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Stress, Perimenopause, & Upleveling At Menopause with Dr. Kaisa Copalla | 29 Oct 2024 | 00:36:18 | |
Today I sat down with my old river guiding friend, Dr Kaisa Copalla, to discuss the role stress plays in our perimenopause journey and how addressing it helps us uplevel to our fullest capacity in Menopause. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Using Food To Improve Our Mood with Camilla Beevor | 23 Oct 2024 | 00:36:24 | |
Food impacts our mood in various ways including through our microbiome, the gut brain connection, leaky gut, blood sugar swings, and chronic inflammation. Camilla and I discuss foods that disrupt mood and foods that support feeling calm and balanced. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Our Hunger For Physical and Spiritual Nourishment with The Kitchen Healer | 16 Oct 2024 | 00:39:27 | |
Jules Blaine Davis "is on a fierce journey to spread permission, freedom, beauty and LOVE like wildfire all over our phenomenal lives, in and out of the kitchen." _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| The Evolution And Phases of Perimenopause, And Trusting our Body with Lara Briden | 09 Oct 2024 | 00:31:07 | |
Author and Naturopath, Dr. Lara Briden, joined me today to talk about Perimenopause and Menopause. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Autumn Medicine- Qigong, Ayurveda, & Hormone Cycles | 03 Oct 2024 | 00:34:27 | |
Nicole Koch joined me today to discuss ways to lean into fall, why it is important and what Qigong, Ayurveda, and Hormonal Cycle Awareness teaches us about Fall. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| The Midlife Blood Sugar Roller Coaster with Kate Smith FNLP | 26 Sep 2024 | 00:36:57 | |
Kate Smith is back and this time we discuss how blood sugar contributes to so many of our symptoms and most of us have no idea. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| E37-Peptide Therapy in Midlife- Curious But Skeptical with Dr. Kaisa Coppola | 13 Mar 2026 | 00:35:01 | |
Peptides are everywhere in the health world right now—but are they all hype or a legitimate tool for health and longevity or a dangerous fad? Janel sits down with Dr. Kaisa Coppola of Harmony Health for a curious and honest conversation about what peptides are, how they work, and where the science actually stands. Find Dr Kaisa Coppola here at Harmony Health _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Why Your Microbiome Matters And Why You Should Care | 13 Sep 2024 | 00:32:21 | |
Ali Anderson joined me to discuss the microbiome, why it is important for anyone wanting to improve health, why it is so confusing, and our favorite ways to improve it. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Gut Health, What’s Normal, Why It Matters, What you Can Do | 03 Sep 2024 | 00:34:44 | |
Is gas, bloating, heartburn, constipation, diarrhea, cramping, etc normal? Why is it important to remedy this? What causes these problems? How do I support my digestive system? Erin Harner and I sit down to discuss this important topic. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Train Smarter, Not Harder, In Midlife- With Uphill Athlete Coach Alexa Hasman | 28 Aug 2024 | 00:30:08 | |
If you are in midlife and want to keep playing hard in the mountains, you are going to want to listen to this talk as we go over Alexa's formula for training smarter in midlife. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Tools To Support Perimenopause with Kate Smith | 22 Aug 2024 | 00:51:26 | |
Perimenopause is a wild ride! Kate is one of my favorite people to have on my podcast. I know you will love her and enjoy this episode. Listen, Watch, and Read below. Are you planning to celebrate Menopause? Did you? I would love to hear about that. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Intermittent Fasting. Why, Who, How with Karen Mitchell FNLP | 14 Aug 2024 | 00:35:59 | |
My colleague Karen Mitchell joined me today to discuss Intermittent Fasting. I love talking with Karen. We dig into what exactly intermittent fasting is, what the researched benefits are, who should avoid intermittent fasting, who might want to consider it, how to do it in a safe and effective way, and why it is still debated as a tool. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Changing Workouts In Midlife To Support Hormones and Health with Betty Rocker | 08 Aug 2024 | 00:38:56 | |
Today Bree Argetsinger, aka Betty Rocker, joined me to talk about how hormones impact our muscles and body composition in midlife. As hormones change in perimenopause and menopause, our workouts need to change too. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Pelvic Health For Perimenopause and Menopause with Kim Vopni The Vagina Coach | 29 Jul 2024 | 00:32:01 | |
Kim Vopni is brilliant and she has critical information to share about pelvic health in midlife, when women are dealing with changes from Perimenopause and Menopause. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Setting Clear And Calm Boundaries In Midlife with Robyn Spens | 23 Jul 2024 | 00:35:49 | |
I loved this talk with Robn Spens about Boundaries Boundaries impact every aspect of our lives as women and are a key part of finding happiness, joy, and optimal health. So many of us are people pleasers and we need to learn to advocate for ourselves and set boundaries in a kind and clear way. Robyn Spens is a highly skilled professional therapist and coach, with a specific focus on facilitating habit change centred around people-pleasing behaviours and the establishment of effective emotional and behavioural boundaries. You can find Robyn here on Linkedin linkedin.com/in/robynspens Or on her website here robynspens.com _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| How Stress And Trauma Impact Our Biochemistry | 18 Jul 2024 | 00:30:41 | |
Jennifer Burrows is a certified clinical hypnotherapist and board-certified functional nutrition and spiritual health coach. Her personal health journey, alongside the transformative experiences of her clients, has underscored the critical role of nervous system healing. Jennifer focuses on addressing chronic stress, trauma, and repressed emotions that hinder the body's ability to process and release, guiding individuals towards holistic well-being. https://www.mind-bodywellness.com/ https://www.instagram.com/jenniferb.mindbodywellness/ _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Mindset of Menopause- A Key Part Of Rocking Midlife And Beyond with Susan Willson | 12 Jul 2024 | 00:31:15 | |
There is a lot that impacts how we experience the second half of our life. There is an incredible spiritual and emotional component that is often overlooked. Certified Nurse Midwife and author, Susan Willson, shares her wisdom with us and gives us a brilliant perspective on making the second half of our lives our best yet. You can find Susan and her book- Making The Most Of Menopause, here _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| E36- Aging Boldly: The Conversation We Need in Midlife with Nancy Candea LSW C-IAYT | 23 Feb 2026 | 00:28:54 | |
Nancy shares one simple tool that can change everything in midlife. In this heartfelt and deeply grounded conversation, Janel sits down with longtime friend, yoga therapist-turned-clinical social worker, and author Nancy Candea to explore mental health, identity shifts, grief, purpose, and the profound inner transformation that unfolds in midlife. This episode weaves science, psychology, and soul—offering reassurance, wisdom, and hope for women navigating the second half of life with courage and clarity. You can find Nancy Candea online here, on instagram here, and you can find her book here- PRESENT: The Art of Living Boldly in the Second Half of Life _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Ayurveda For Better Sleep And Midlife Health with Deepa Kannan | 04 Jul 2024 | 00:30:52 | |
This is a fresh look at sleep in Perimenopause and Menopause. Deepa shares with us how Ayurveda, the ancient Indian medical philosophy, can help us sleep better at midlife as hormones change. I loved this talk with Deepa and learned a lot of new tricks to try to support better sleep at midlife. Head to my website for some simple descriptions to the brilliant recommendations Deepa gave us
_____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Mental Health In Perimenopause and Menopause. How To Find Peace with Darcy Pique | 26 Jun 2024 | 00:30:20 | |
A lot of women experience mental health challenges at midlife. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Healthy Bones in Perimenopause and Menopause with Anne Lemons PT | 20 Jun 2024 | 00:39:55 | |
So much changes around 40 and bones are no exception. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Recovering Strong After Athletic Injury in Midlife with Tara Thies RDN | 14 Jun 2024 | 00:34:37 | |
If you want to learn the best nutrition for a strong and speedy injury recovery you don't want to miss this talk. Today I talked with my great friend, athlete and Dietician, Tara Theis, about the exact ways to recover well from bone fractures, tendon and ligament damage or surgery. You can find Tara at her website- https://taradelltells.com/welcome/ And on instagram- https://www.instagram.com/taradell/ Tara is one of my trail besties so it was super fun to have her on to have her on to discuss her passion. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Staying Strong in Perimenopause and Menopause | 03 Jun 2024 | 00:30:14 | |
Dr. Tara Kulikov shares 5 effective ways to stay strong and age your best after 40. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| What is Pelvic Health, How Does It Change, And How To Improve Yours | 26 May 2024 | 00:39:51 | |
What is pelvic health? How does it change at midlife (menopause)? And what can you do to have better pelvic health? This week was a blast talking with Physical Therapist and Women's Health Expert Caroline Corasantini. We discussed libido, pelvic pain, leakage, injuries, and more. Have a listen, I am sure you will learn something!! I did. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Digestion and How Stress Impacts It with Brianna Browning LAC | 14 May 2024 | 00:29:25 | |
My guest today is Brianna Browning, LAC. One of the most important roots of health is digestion. Often the root cause of any symptom or chronic disease state leads us back to digestion. And what is upstream of digestion... Stress! _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Endurance training in Perimenopause, Hormones, and What is Missing In Healthcare | 06 May 2024 | 00:32:51 | |
I loved this talk with Meggie Inouye PNP. Meggie is an incredible primary care provider and endurance athlete who naturally thinks functionally. We discuss how she thinks into her training and resilience, how hormones factor in, and what she thinks is missing in healthcare today. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| Herbs for digestion with Herbalist Mary McCullum | 30 Apr 2024 | 00:31:46 | |
My friend Mary and I are talking about herbs to support digestion. _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| E35- Why Active Midlife Women Injure Their Knees and What Actually Helps with PT Kerry Nolan | 10 Dec 2025 | 00:33:42 | |
Why in the world does it seem like all my friends and I, all of whom are active outdoor women, are injuring our knees and how can we PREVENT knee injuries from happening in our 40s and 50s or REPAIR injured ones so we don't hurt it again?? In this episode, Janel sits down with physical therapist Kerry to unpack why midlife women are more injury-prone even when nothing has changed, and what’s really happening beneath the surface as hormones shift, muscle changes, fatigue accumulates, and training becomes less intentional. This is a practical, empowering conversation about getting smarter—not backing off—so you can stay strong, resilient, and active for decades to come. I wish I had heard this last year before I tore my meniscus but I am thrilled to now know what to do to reduce my risk of injuring my knee again. Kerry Nolan works at Ascent Tahoe in Truckee CA _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| E34- Is Hormone Therapy Right For You? A Candid Midlife Chat With OB-GYN Dr. Howard and Nutritionist Janel Anderson | 22 Nov 2025 | 00:37:44 | |
In this deeply clarifying conversation, Functional Nutritionist Janel Anderson sits down with OB-GYN Dr. Howard for the kind of honest, nuanced midlife hormone talk every woman deserves. Together, they unpack what’s really happening in perimenopause and menopause, why symptoms vary so wildly, how medical understanding has changed dramatically in the last decade, and what today’s research actually says about hormone therapy. Dr. Howard breaks down the timing of HRT, the difference between systemic estradiol and vaginal estrogen, why progesterone matters, where testosterone fits in, and how to know what’s right for your unique biology. This is a validating, myth-busting, empowering conversation that helps women understand their bodies and advocate for the care they deserve. Is hormone therapy necessary for every woman to feel her best? Have a listen and find out what Dr Howard and I think _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| E33- Set Up Your Pantry For Midlife Health with Chef-Nutritionist Traci Prendergast | 09 Nov 2025 | 00:28:14 | |
What if your pantry could become a secret weapon for hormone balance, energy, and feeling incredible in midlife? In this episode, Janel and chef-nutritionist Traci Prendergast open the cupboard and reveal what to keep, what to toss, and how to restock with foods that truly work with your changing body. From healthy fats to hidden sugar swaps, hydration hacks, and even the best proteins to have on hand, this conversation helps you turn your pantry into a foundation for vibrant midlife health. You can find Traci online here _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| E32- From Wobbly to Steady: Finding Clarity and Calm in Midlife with Carrie Contey PhD | 16 Oct 2025 | 00:37:36 | |
Midlife can feel wobbly, swirly, and stressful. In this rich and soulful conversation, Janel talks with Dr. Carrie Contey about how to stay centered through it all. Carrie shares powerful frameworks as they explore what it means to be self-full rather than selfish, how to tune in daily to your inner steadiness, and why midlife is actually an opportunity for rebirth and aliveness. Carrie gives us 3 tangible tools to stay grounded and connected to self If you’ve ever felt pulled in a hundred directions or lost in the swirl of midlife change, this conversation will leave you grounded, inspired, and ready to come home to yourself again. Find Carrie Contey on Substack here _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| E31-Midlife Hormone Changes Impact Our Marriage Too! with Brooke Davis | 29 Sep 2025 | 00:39:53 | |
Today Brooke Davis joins me to discuss hormones and marriage. Hormones impact everything, our marriage and partnerships are no exception. Hormone changes impact us physically, emotionally, and mentally. These changes can expose cracks in our relationship and how we handle that is profound. Not all marriages or partnerships are meant to last, but being hormone informed can help you feel empowered as you move forward with clarity. You can find Brooke Davis here 💜Hormone science meets relationship resilience. No fluff, No shame You can also find her on Instagram here _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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| The Power Of Narrative Medicine For Improved Health And Wellness with Andrea Nakayama | 12 Dec 2024 | 00:36:53 | |
One of my favorite teachers and mentors, Andrea Nakayama, joined me today to discuss what she believes is missing in traditional healthcare: our personal stories. So many of us are hyper focused on what we can do, what supplement we need, what lab to get done, what protocol to follow, how much protein to eat, etc. We are grasping for a fix. While these can be helpful, we often forget that the individual plays a critical role. Understanding our own narratives—reflecting on our life experiences, emotions, and individual histories—is often the missing piece. Engaging with the humanities (like poetry, art, and storytelling) cultivates deeper listening and understanding of who we are. Andrea underscores that this deeper connection can facilitate healing, especially for women navigating significant hormonal and life changes in perimenopause, menopause and post menopause. What moves us—our emotions and truths—can offer insight into our health and healing journeys. Andrea urges us to embrace our stories as powerful tools for improving our health and well-being and to include them as part of our healing journey. Andrea believes Narrative Medicine is what we are missing in Healthcare today. I deeply enjoyed this rich discussion with Andrea and I know you will too. BIO- Andrea Nakayama is a Functional Medicine Nutritionist and educator, who has led thousands of clients, and now teaches even more coaches and clinicians around the world in a revolution reclaiming ownership of both their own and their clients’ health. As the host of the 15-Minute Matrix Podcast and the founder and former CEO of Functional Nutrition Alliance, Andrea draws on systems biology, mental models, root cause methodology and the therapeutic partnership to offer long-awaited solutions for the rapidly growing chronic illness epidemic.After losing her young husband to a brain tumor in 2002, she discovered a passion for using food as personalized medicine and is now regularly consulted as the nutrition expert for the toughest clinical cases in the practices of many world-renowned doctors. She trains nearly four thousand practitioners each year in her methodologies so that they too can become the last stop for their clients and patients as well as a trusted referral partner for doctors in their area. You can find her on instagram here @andreanakayama and online here _____________________________________________________________ 🌀You can find The Empowered Midlife Club here 🌀 Free Masterclass- Your Map to Midlife Health
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