Thrive with Carrie – Details, episodes & analysis

We’ve been sold the idea that “eating clean” means cutting carbs, tracking every bite, and living in a constant state of food guilt. But what if clean eating wasn’t about restriction at all?

In this episode, we’re throwing out the rulebook and redefining what clean eating really looks like—especially in midlife. It’s not about giving things up. It’s about upgrading what’s on your plate so you can feel your best without the overwhelm.

We’ll cover:
– How to focus on food quality over quantity
– What "cutting the crap" actually means when it comes to processed and toxic ingredients
– How to decode confusing food labels like “natural,” “organic,” and “non-GMO”
– Why simplifying your food choices can help you feel empowered—not restricted

If you're ready to feel good in your body again—without extremes—this is your invitation to nourish yourself in a way that supports your energy, hormones, and long-term health.

Want support in making these shifts?
Let’s talk! Schedule a free 15-minute discovery call at https://bit.ly/TKC15min. I’d love to walk alongside you on your journey to feeling like yourself again—strong, steady, and fully nourished. You don’t have to figure it out alone.

Here's what my clients are saying: After just a few weeks of focusing on food quality and simple shifts, one of my clients shared, “I’m eating more than I ever have—and I finally feel in control, not restricted. My energy is back, and I’m not afraid of food anymore.” This is what real, sustainable change looks like.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode of Thrive with Carrie, nurse practitioner and wellness expert Monique Willingham returns to the podcast to talk about what it really means to age gracefully—from the inside out. Together, Monique and Carrie explore the physical, emotional, and hormonal changes that come with midlife and how simple, sustainable lifestyle shifts can help you feel vibrant, confident, and well-supported through it all.

They dive into skin health, hydration, collagen, gut balance, and how food, sleep, and even your morning sunlight routine play a role in graceful aging. Monique also shares tips on navigating adult acne, reducing inflammation, and setting realistic expectations when it comes to beauty and longevity.

About Monique

Monique Willingham, CRNP, is a certified nurse practitioner with over 18 years of clinical experience and a passion for holistic wellness and women’s health. She combines her background in oncology, surgery, and functional medicine with a warm, honest approach to help patients feel and look their best—without guilt. As the founder of Remedy Green, Monique empowers midlife women to reclaim their health, embrace aging with confidence, and make lasting lifestyle changes through education, support, and personalized care.

Connect with Monique

Website: www.remedygreenwellness.com

Instagram: @remedygreen

Facebook: RemedyGreen

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

If you’ve ever tried a detox and felt worse instead of better, you’re not alone. In this episode of Thrive with Carrie, integrative health practitioner Grayce Muffler joins Carrie to break down the right way to support detoxification by focusing on drainage pathways first.

They dive into why detoxing without proper drainage can actually make you feel worse, how the body naturally eliminates toxins, and why focusing on gut health, liver function, lymphatic drainage, and even emotional well-being is key to long-term healing. Grayce also shares practical, non-restrictive strategies for supporting your body daily—without expensive supplements or extreme diets.

If you’re dealing with fatigue, bloating, skin issues, or hormone imbalances, this conversation will give you the tools to start feeling better from the inside out.

About Grayce

Grayce Muffler is a passionate health advocate and expert in mold toxicity and chronic illness recovery. After her personal journey with Lyme disease and mold exposure, she turned her challenges into a mission to educate and empower others. Grace combines her in-depth knowledge with a compassionate approach, helping individuals uncover hidden environmental factors that may be affecting their health. Through her work, she inspires others to take control of their well-being and live vibrant, healthy lives.

Connect with Grayce

Website: https://www.givinggrayce.com/
Instagram: https://www.instagram.com/givinggrayce/

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Many women see fitness as a punishment, but what if it could be empowering instead? In this episode, Carrie sits down with personal trainer, professor, speaker, and author Tara DeLeon to discuss how strength training can transform not just your body, but your mindset.

Tara shares her journey of breaking through fitness industry stereotypes, why women should take up space in the gym, and how shifting from a "have to" to a "get to" mentality around exercise can change everything. They dive into topics like weight-neutral fitness, strength training for midlife women, and how to navigate toxic diet culture while still prioritizing your health.

If you've ever felt intimidated by the weight room or struggled with body confidence, this conversation will leave you feeling strong, empowered, and ready to lift—both in the gym and in life.

About Tara:

Tara DeLeon is a personal trainer, professor of health and exercise studies, speaker, and author dedicated to helping women feel strong, confident, and empowered—at any size. Specializing in weight-neutral fitness, she challenges traditional diet culture and teaches her clients how to lift weights, build resilience, and take up space in the gym without apology.

With a background in exercise science and strength coaching, Tara has helped hundreds of women ditch unrealistic fitness expectations and embrace movement as a form of self-care, not punishment. She is also the co-host of the Wellness Rebranded podcast, where she discusses the intersection of fitness, nutrition, and mental health.

Connect with Tara:

Website: https://www.ptdistinction.com/taradeleonfitness

Instagram: https://www.instagram.com/tara_de_leon_fitness/

Facebook: https://www.facebook.com/TaraDeLeonFitness

Podcast: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Did you know that 80% of your immune system lives in your gut? In this episode of Thrive with Carrie, host Carrie Chojnowski shares her 5 R's approach to restoring gut health—a powerful step-by-step method to heal digestion, boost energy, and improve overall wellness.

Carrie explains why gut health isn’t just about digestion but is connected to everything from inflammation and hormone balance to mental clarity and immune function. She breaks down the essential steps to remove irritants, replace missing nutrients, re-inoculate the gut with good bacteria, repair the gut lining, and rebalance lifestyle habits for long-term health. Whether you struggle with bloating, fatigue, brain fog, or unexplained cravings, this episode will give you simple, effective strategies to get your gut back on track.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Thyroid issues are more common than you think, yet many people are told their labs are "normal" while still experiencing fatigue, weight struggles, brain fog, and more. In this episode of Thrive with Carrie, Dr. Erin Kinney joins Carrie to break down why standard thyroid testing often misses key issues, what symptoms signal an underlying thyroid problem, and how stress, gut health, and toxins impact thyroid function.

They also dive into:
✅ The difference between TSH, T3, and T4—and why T3 is crucial
✅ Why many people need a deeper look at their thyroid beyond basic labs
✅ The link between thyroid issues, autoimmunity, and nutrient deficiencies
✅ How to support your thyroid naturally with food, supplements, and lifestyle shifts

If you're struggling with unexplained symptoms and suspect your thyroid might be the missing piece, this episode is packed with game-changing insights to help you take control of your health.

About Erin:

Dr. Erin Kinney is a licensed naturopathic doctor specializing in stress management and hormone health. With a passion for helping women find balance and vitality, Dr. Kinney blends science-based medical practices with a holistic approach to healing. She is dedicated to empowering her patients with tools to lower stress, balance hormones, and live their most vibrant lives. When she's not working with clients, Dr. Kinney enjoys educating and inspiring audiences through speaking engagements and her engaging podcast appearances.

Connect with Erin:
Website: https://www.thekinneyclinic.com/
Instagram: @drkinney
Faceboook: https://www.facebook.com/kinney.e/

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Are you feeling stuck, exhausted, or like your body just isn’t responding the way it used to? In this episode, Coach Britt (Brittany Oliver) returns to share her journey of overcoming anxiety, hormonal imbalances, and the pressures of doing more to achieve results. Carrie and Britt dive deep into how gut health, the nervous system, and mindset all play a role in healing from burnout—especially for women in midlife. They discuss why traditional diet and exercise approaches often stop working, the power of listening to your body, and how true transformation comes from nourishment, not deprivation.

If you're ready to break free from stress-driven health struggles and find balance, this episode is for you!

About Britt

Brittany Oliver, known as Coach Britt, is a board-certified gut-brain CNS and coach. With a deep passion for gut health, nervous system regulation, and holistic healing, she trains and certifies health coaches to help others achieve true wellness from the inside out.

After overcoming her own struggles with anxiety, hormonal imbalances, and autoimmune challenges, Britt dedicated her career to uncovering the powerful connections between gut health, mental well-being, and sustainable healing. She is also the host of the Buddha Belly Life podcast, where she shares insights on nutrition, mindset, and personal growth.

Connect with Britt

Instagram: https://www.instagram.com/coachbrittofficial/

Website: https://www.buddhabellylife.com/

Podcast: https://www.buzzsprout.com/1799975

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode of Thrive with Carrie, Dr. Ana Rodriguez returns to share her incredible home birth experience and insights into postpartum health. From the benefits of home birth to the challenges of postpartum recovery, Dr. Ana and Carrie dive into the importance of intuitive healing, nutrition, and the often-overlooked aspects of postpartum care. They discuss vital lab tests, the role of visceral manipulation in recovery, and how to support both body and mind during this transformative time. Whether you're expecting, postpartum, or just passionate about holistic health, this conversation is packed with invaluable wisdom!

About Ana

Dr. Ana Rodriguez is a naturopathic doctor and licensed acupuncturist specializing in women’s health, metabolic disorders, and gut-related conditions. With a holistic, whole-body approach, she helps patients achieve optimal wellness through personalized care, focusing on nutrition, herbal medicine, and lifestyle strategies. Passionate about supporting women through all life stages, Dr. Ana provides expert guidance on fertility, pregnancy, postpartum recovery, and hormone balance. She also integrates visceral manipulation and craniosacral therapy into her practice to address deeper physical and emotional healing.

Connect with Ana

Instagram: https://www.instagram.com/dr.anarodriguez/

Website: https://www.thekinneyclinic.com/about-dr-ana-rodriguez

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode, we’re diving into the fascinating world of the gut-brain connection and how it impacts everything from digestion and metabolism to mental health and immunity. Carrie breaks down the science behind why gut health is essential, how stress and lifestyle factors disrupt the gut-brain axis, and practical steps to restore balance. Learn how to optimize your nutrition, manage stress, and strengthen your gut for improved well-being. If you’re struggling with brain fog, digestive issues, or low energy, this episode is a must-listen!

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode, Carrie welcomes Emily Finnell, a heart math coach and somatic expert, to explore the transformative power of somatic work. Emily shares her journey from special education to leadership coaching and explains how somatic practices can help us overcome resistance, process emotions, and find clarity in our lives. From managing stress with breathwork to rewiring negative patterns, Emily provides actionable insights to help listeners embrace change and enhance their well-being.

Discover the role of neuroplasticity, the importance of feeling emotions fully, and how even small steps can lead to profound personal and relational growth. Tune in to learn how somatic tools can help you navigate challenges and unlock your inner guidance.

About Emily

Emily’s journey into expert coaching began with her realization that, while her role as a special education teacher was impactful, it didn’t fully allow her to embrace her unique gifts. This led her to explore her true passion: leadership development and mindset coaching.

As Emily rose to a top leadership position in her field, she experienced the transformative power of expert coaching firsthand. Determined to expand her impact, she earned certifications in HeartMath and Coaching Mastery, enabling her to develop a dynamic, multi-faceted coaching methodology that fosters deep, lasting transformation.

Today, Emily is dedicated to empowering women to unlock their full potential, helping them become the most vibrant, confident, and authentic versions of themselves.

Connect with Emily
Website: https://www.emilyfinnell.com/
Instagram: https://www.instagram.com/positiveenergywithemily/

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.