Living Inspired - A Functional Approach to Women’s Health, Energy, and Resilience

Have you ever reacted to something and thought, Where did that come from?If you’ve been feeling more irritable, more anxious, more overwhelmed, or just not quite like yourself lately, this episode is for you.In this conversation, I’m walking you through something I see in so many women navigating midlife: emotional shifts that feel confusing, intense, and sometimes even alarming.Midlife is not just a hormonal transition. It’s also a nervous system shift, a metabolic shift, and a resilience shift. When estrogen and progesterone begin fluctuating, your internal buffering system changes. The same life you were managing before can suddenly feel like too much.In this episode, I talk about:Why your “window of tolerance” may feel smaller than it used toThe stress bucket analogy and why everything feels heavierHow blood sugar instability impacts irritability and anxietyWhy nervous system load matters more than you thinkThe overlooked role of margin and space in emotional regulationHow to begin seeing mood swings as information, not failureIf you’ve ever wondered why small things feel bigger lately…If you’ve questioned whether you’re “losing it”…If you’ve felt dismissed or confused about what’s happening in your body…This episode will help you connect the dots in a way that feels grounding instead of overwhelming.Ready to Go Deeper?If this resonated with you, I’d love to invite you to my Mood Shift Method Live Workshop.This is where we take everything we discussed and apply it directly to your own patterns, rhythms, and stress load so you can understand what your body has actually been trying to say.You can learn more and reserve your spot here:rachelcartarn.com/moodshiftYou deserve to feel calm, confident, and like yourself again. And it starts with understanding.If this episode helped you, share it with someone who needs to hear it. And as always, thank you for being here.

Have you ever tried to relax, only to notice your mind speeding up or your body staying tense? In this episode, Rachel shares what these experiences may actually mean and why they often point to your nervous system rather than a personal shortcoming.Through a powerful client story and practical insights, she explains how mood, digestion, energy, and stress responses are deeply connected, and why real healing often begins with helping your body feel safe instead of pushing harder or adding more protocols. You’ll also learn gentle signs your system may be stuck in survival mode and one simple practice you can use to begin shifting toward calm.In This Episode:why your body may feel restless even when life looks calmhow nervous system state affects mood, digestion, and energysigns your system may still be in stress modewhy foundations matter more than quick fixesa simple way to signal safety to your bodyIf this episode speaks to you and you want deeper support, Rachel’s live Mood Shift Method workshop will walk you through how to understand your body and create lasting change. Join here: RachelCartaRN.com/moodshift

In this episode, I’m joined by Sheila Wenger, founder of Shift Hypnosis and certified hypnotherapist, for a powerful conversation about subconscious patterns, emotional healing, and why change can feel hard even when you truly want it.We talk about how the subconscious mind works, why certain fears and reactions stay with us for years, and how many of the patterns women struggle with are actually protective responses that once served a purpose. Sheila explains how root beliefs form, how they influence behavior and relationships, and why real healing often begins when truth is acknowledged.If you’ve ever wondered why you keep repeating certain cycles, feel stuck despite doing all the “right” things, or want to better understand your emotional patterns, this conversation will give you a new lens to look through.Connect With SheilaWebsite: https://www.shifthypnosis.orgPodcast: Shift Is HappeningEmail: Sheila@shifthypnosis.orgConnect With RachelWebsite + resources: https://www.rachelcartarn.comFree Guide - The Real Reason You Still Feel Off: https://rachelcartarn.com/lastinghealthInstagram: https://www.instagram.com/peaceinperimenopause

What if healing isn’t about fixing what feels wrong, but learning how to feel what’s been held for too long?In this episode of Living Inspired, I’m joined by somatic and transformational coach Soulla Demetriou for a grounded conversation about grief, self-compassion, and the nervous system, and why these are often the missing pieces in healing.We explore how grief shows up not only after loss, but in quieter, less visible ways when life doesn’t unfold as we hoped. We talk about how avoiding grief can keep the nervous system stuck in survival mode, and how this can ripple into fatigue, digestive issues, sleep struggles, and emotional overwhelm.This episode is especially for women who feel unsettled in their bodies despite “doing all the right things.” We discuss how self-compassion creates safety in the nervous system, and how healing often happens in small, steady moments rather than big overhauls.Why grief is not something to fix, but something to allowHow unprocessed grief can show up as physical and emotional symptomsThe role of nervous system safety in healingWhy self-compassion is foundational, not optionalSimple ways to help the body exhale and softenFind Rachel here: RachelCartaRN.comFree Guide: The Reason You Still Feel OffFree Mood Swings AudioInstagram: https://www.instagram.com/peaceinperimenopauseFind Soulla Here: Website: https://www.withsoulla.comBook: https://www.withsoulla.com/always-enoughInstagram: https://www.instagram.com/withsoullaFree Self-Compassion Course: https://www.withsoulla.com/courses/7-steps-course-sign-up

In this episode, I’m sharing a live talk I gave for the Brigham Education Institute, part of Brigham and Women’s Hospital. It’s the fourth time I’ve been invited to speak for their program, and this conversation felt too important not to share more widely.So many women reach midlife and feel blindsided by what’s happening in their bodies. Sounds feel louder. Emotions feel closer to the surface. Digestion changes. Sleep becomes elusive. And often, everything looks “normal” on paper, even though you know something feels off.In this episode, we take a step back and look at symptoms differently. Not as random or inevitable, but as meaningful signals from the body.You’ll hear about:Why midlife can suddenly feel harder, even if nothing dramatic has changedA simple bucket analogy that explains capacity, stress, and symptom spilloverThe four core systems that often drive mood changes, digestive issues, and overwhelm in midlifeHow hormonal shifts impact the nervous system, blood sugar, digestion, and recoveryWhy moving from fixing to listening creates real and lasting changeThis is not about another protocol or checklist. It’s about understanding what your body has been responding to, and how small, steady shifts can help you feel calmer, more confident, and more at home in yourself again.If you’ve been feeling off, overwhelmed, or confused by your symptoms, this episode is for you.Free Guide: The Real Reason You Still Feel OffAnd if you’d like deeper, personalized support, you can book a Clarity and Relief Session.

Strength training is often framed around appearance or fitness goals. But its real impact goes far deeper than that.In this episode, I sit down with Dr. Wayne Westcott, a leading researcher in strength training and exercise science, to talk about why building and maintaining muscle matters so much in midlife and beyond. Wayne has spent decades studying how resistance training affects the body across the lifespan, including adults in their 90s, and his research offers a hopeful, practical perspective on aging.We talk about how muscle loss affects metabolism, bone density, mood, and independence, what strength training actually looks like in real life, and how little time it can take to see meaningful benefits. Wayne also shares powerful insights from nursing home studies that challenge the idea that it’s ever too late to get stronger.This is a grounded, encouraging conversation for anyone who feels overwhelmed by fitness advice, unsure where to begin, or curious about how to support their body in a way that feels realistic and sustainable.Why muscle matters for healthy aging and daily functionHow strength training supports metabolism, bones, and moodWhat research shows about building strength later in lifeWhat strength training really means (and what it doesn’t)How to get results without spending hours in the gymDr. Wayne Westcott is a retired professor of exercise science and one of the most respected researchers in strength training. He has authored over 100 peer-reviewed studies, written 30 books, and taught at institutions including Harvard and Yale.Get: Strength Training Past 50Contact Rachel: rachel@rachelcartarn.comRachelCartaRN.com Free eBook: The Real Reason You Still Feel Off

In this episode, I share a powerful shift in perspective that changed how I move through life, especially during hard seasons.Through stories from my time as a nurse and hospice nurse, I talk about what happens when we stop waiting for life to get easier and instead build ourselves strong enough to meet it.We explore the idea:What if your life is happening for you, not to you?Not as a positivity slogan, but as a way to relate to challenges without staying stuck in them.In this episode, you’ll hear:A moment from nursing school that forever changed how I view hardshipWhy hard and beautiful things often exist at the same timeA sacred hospice experience that reshaped my understanding of presence and meaningWhat courage really looks like when life feels overwhelmingA simple journaling invitation to reflect on your own challenges with honesty and compassionThis episode is for anyone who feels like they’ve been waiting for life to get easier, or who knows there must be another way to move forward, even when things feel heavy.There's a meditation to practice at the 11 minute mark. You are here for a reason. And you are more capable than you realize.Connect with Rachel: rachel@rachelcartarn.comGet the Mood Swings SOS (when your mood feels overwhelming). Learn More: RachelCartaRN.com

You are not imagining it. Midlife health has turned into one long to-do list.From supplements and biohacks to hormone protocols and trackers, it can feel like everyone has an opinion about what you “should” be doing to feel better. If you are in perimenopause or navigating chronic symptoms, that constant noise can be exhausting.In this episode, I am sharing what I am actually focusing on this year as a midlife woman with a full plate, and just as importantly, what I am intentionally letting go of.We talk about how to shift from chasing every new thing to being “boringly consistent” with the habits that truly move the needle for your energy, mood, and peace.You will hear:Why the endless list of midlife “must dos” feels so overwhelmingHow my chronic migraines and a moment with my son became a turning pointWhat I am focusing on in 2026How to rethink your resilience in midlife and honor your real capacityThe power of seeing your symptoms as signals instead of enemiesA beautiful client story about moving from hopeless and burned out to hopeful and resourcedWhat I am releasing this year, including productivity as proof of worthThis episode is an invitation to step away from the pressure, listen to your body, and choose a simpler, more peaceful way forward in midlife.How to connect with Rachel + Free Resources:Book a Clarity and Relief Session and learn more about working together: RachelCartaRN.comFollow me on Instagram: @peaceinperimenopauseFree resources to help you feel more clear and calm in your body:Mood Swings SOSThe Real Reason You Still Feel OffPartner Communication Guide for Perimenopause

What if time isn’t actually the problem?In this episode of Living Inspired, Rachel sits down with Michelle Niemeyer, a former attorney turned coach, to explore a powerful reframe she calls time bending. Instead of managing time more efficiently or cramming more into already-full days, this conversation looks at how our relationship with time changes when we reconnect with what energizes us.Michelle shares how chronic stress and burnout quietly shrink our world, draining joy, creativity, and focus, and how her own autoimmune diagnosis became a turning point that forced her to slow down and listen. From there, she explains how rediscovering what truly lights us up can expand our capacity, improve focus, and help us get more done without pushing harder.This episode is especially meaningful for women navigating midlife, chronic stress, or ongoing symptoms, where the nervous system has been “on” for far too long. Rachel and Michelle explore how joy, creativity, movement, and alignment are not luxuries, but essential ingredients for healing, clarity, and sustainable energy.Rather than offering another productivity system, this conversation invites you to pause, reflect, and take back agency over how you spend your time, energy, and attention.Why burnout isn’t just about working too much, but losing pieces of yourselfHow doing what energizes you can actually expand your experience of timeThe connection between nervous system regulation, joy, and productivityWhy energy, not hours, is the real currencySimple ways to regain clarity without quitting your job or overhauling your lifeHow small shifts in awareness can create big changes in how life feelsMichelle also shares a free resource for listeners, including a guided meditation and journaling prompts to help you identify what truly lights you up, along with a goal-setting framework designed to support intentional living.

As we stand on the edge of a new year, it’s easy to feel the pressure to set big goals, fix what feels broken, or reinvent ourselves entirely.In this episode of Living Inspired, Rachel invites you into a very different way of approaching 2026. One that is gentler, more sustainable, and deeply rooted in who you are already becoming.Instead of resolutions, we explore the idea of tiny experiments. Small, low-pressure shifts that help you listen to your body, rebuild trust with yourself, and create real change without burning out your nervous system.This episode is especially for you if:You feel tired of starting over every JanuaryYou’ve tried diets, supplements, or protocols that didn’t stickYou’re navigating midlife changes, chronic symptoms, or emotional overwhelmYou want to feel calm, confident, and more like yourself againInside the episode, we talk about:Why resolutions often fail and what works betterHow identity, not willpower, drives lasting changeWhat “tiny experiments” are and why they’re so powerfulReflecting on who you became in 2025 (not just what you did)How curiosity can replace pressure and self-criticismWhy symptoms are signals, not failuresHow this approach supports healing, especially in midlifeRachel also shares how this framework has shaped her own life and work, and why rebuilding trust with your body is at the heart of true healing.Resources mentioned in the episode: Free Consultation: Find Clarity and Relief with Rachel. Mood Swings SOS (Free Audio Resource):A calming nervous system reset you can use in the momentInstagram: Follow Rachel at @PeaceInPerimenopause

I’m joined by Nina Manolson, a body peace coach and therapist with over 30 years of experience helping women end the war with food and their bodies.Together, we explore the growing cultural pressure to shrink, especially in the era of GLP-1 medications, and the quieter question so many women are asking themselves: Should I be shrinking too?This episode is not about judging GLP-1s or telling anyone what they should or shouldn’t do. Instead, it’s about understanding the emotional and relational impact of living in constant body comparison and management. Nina introduces the idea of body autonomy, reminding us that while every woman gets to choose what she does with her body, we also deserve a compassionate, connected relationship with it.We talk about food noise and why simply shutting it off may mean losing important body communication. Nina reframes cravings and hunger as messages rather than problems, and shares what it actually looks like to build a respectful, sustainable relationship with food and body, especially if you were never taught how.One of the most powerful moments of the episode is when Nina reads her poem, I Don’t Want to Die Hating My Body, a moving reminder of what’s at stake when we spend our lives at war with ourselves.If you’ve ever felt pressure to shrink, struggled with food noise, or wondered if there’s a calmer, kinder way to live in your body, this conversation will meet you right where you are.You can learn more about Nina and access her free journals, masterclasses, and Body Peace Deck at ninamanelson.com or bodypeacewithnina.com.Contact Rachel: rachel@rachelcartarn.comLearn more about her work: RachelCartaRN.comFind relief from Mood Swings ASAP here: rachelcartarn.com/sos

If you have been feeling irritable, overstimulated, or like your nervous system is stuck on high this holiday season, this episode is for you.In this coaching call I am sharing with you, we talk about what actually makes this time of year feel so intense and how to gently bring your system back down without clearing your schedule or disappearing for a week. You will learn simple, realistic ways to create tiny pockets of space that calm your body, soften your mind, and help you feel more like yourself again.These strategies work during the holidays and in any busy or transitional season of life.Why the holidays and other busy seasons hit your nervous system harder in midlifeHow sensory overload, hormones, blood sugar, grief, and expectations all play a roleWhat “dysregulated” really looks like in everyday lifeSimple ways to create space without canceling everything on your calendar“Space snacks” you can use anywhere: mini regulation tools in between tasks or conversationsHow to use breath, silence, and small pauses as powerful nervous system medicineGentle questions to help you prioritize what actually matters and let go of what drains youPermission to choose presence over perfection and cut out things that steal your peaceMentioned in this episode:Free 5-minute Mood Swings SOS audioA short guided reset you can use when irritability, rage, or emotional overload hit.Connect on Instagram: @peaceinperimenopause

In this episode, I am inviting you into something that feels very close to my heart.On Black Friday morning, instead of running a sale, I felt led to simply open my Zoom room for 30 minutes and offer a live breath and meditation practice. No slides. No pitch. Just community, connection, and a space to allow whatever was present.If you are in midlife, or in any season where your hormones, emotions, and energy feel like they are all over the place, you might recognize yourself in this conversation. Mood swings, irritability, oversensitivity, grief, and feeling “not like yourself” can bring so much shame. In this episode I walk you through a gentle body scan, a simple journaling practice, and a way of relating to your inner world that is rooted in curiosity instead of judgment.Allowing what you feel is not weakness. It is one of the most powerful ways to get unstuck.In this episode you’ll hear about:Why allowing your feelings can open the door to healingHow trauma and “shoulds” can create patterns that leave you feeling stuckWhat it looks like to create space in your day for your nervous system to softenA guided body scan you can do lying down, sitting, walking, or even driving (eyes open)Simple journaling prompts to help you hear from your inner wisdomWhy practices like this are no longer “nice to do,” but essential when you are in a season of fluxMentioned in this episode:The Mood Shift Method (one of my core frameworks for stabilizing mood swings)Mood Swings SOS free audio (short audio you can use in the moment when your mood spikes)Blog + podcast archive: rachelcartaRN.com (click “Blog / Podcast” in the menu)If this episode supports you, it would mean so much if you shared it with a friend or left a review. It helps these conversations reach more women who need to know they are not alone.Find and follow Rachel on instagram: @peaceinperimenopause

I’m sharing Chapter 3 of my book, Secrets to Authentic Happiness, as today’s episode. This chapter is all about the power of gratitude, how it rewires your brain through neuroplasticity, and why a simple five-minute daily practice can begin to shift your entire inner world.You’ll hear stories from my clients, the science behind gratitude, and a guided invitation into a 90-day practice I call Living in Extreme Gratitude—a gentle, doable way to retrain your brain to look for small moments of joy, even on the hardest days.If you’ve ever rolled your eyes at “just be grateful” advice or felt like gratitude practices were too fluffy or forced, this chapter is for you.And if you love what you hear, you can grab the full audiobook here:👉 SecretsToAuthenticHappiness.com/audiobookShare your gratitude journey with me:Email: support@rachelcartarn.comInstagram: @peaceinperimenopause

What happens to marriage when hormones shift?For many women, midlife brings not only physical changes — but emotional distance, shorter tempers, and a quiet wondering: What happened to us?In this deeply personal episode, I sit down with Brooke Davis, creator of Marriage in Perimenopause, to talk honestly about what’s really happening inside relationships during this season of life — and how to find your way back to connection, compassion, and understanding.This conversation came straight from my own experience.When my perimenopause symptoms began, after working in a high-stress hospital environment, I didn’t recognize myself anymore. I felt irritable, foggy, exhausted, and disconnected. My husband once said, “I just wish you were like you used to be,” and it broke me. Because I wanted that too.Learning how much my hormones and nervous system were affecting my mood, my energy, and my relationships changed everything. And Brooke helped me see that clearly.Together, we talk about:✨ Why midlife can make relationships feel strained — and what biology has to do with it✨ The “Estrogen Veil” and why little things suddenly feel so big✨ How to communicate with your partner when brain fog and irritability take over✨ The real reason libido changes — and how to rebuild intimacy naturally✨ The emotional and practical tools that help couples reconnect✨ Why this season can actually become a turning point toward deeper love and understandingBrooke’s perspective combines relationship wisdom and hormone science in a way that brings instant relief — and hope. Whether you’re married, dating, or simply trying to understand yourself better, this episode will help you see that you’re not broken. You’re just changing. And there’s a way through.Connect with Brooke:Instagram: @marriageinperimenopauseCheck out her course The Hormone-Informed Midlife Marriage — a powerful resource for couples navigating this season together.Connect with Rachel: Website: RachelCartaRN.comInstagram: @peaceinperimenopauseGrab the Partner Communication Guide mentioned in this episode — it’s a free resource to help you start these conversations with more clarity and compassion.Get The Mood Shift Method to finally know what to do to navigate mood swings during perimenopause. More articles to check out regarding relationships and lower perimenopause symptoms: ➡️ Cacioppo & Cacioppo, Psychoneuroendocrinology, 2014➡️ Idiana HI et al., Menopause Research Journal, 2022;➡️ Tadayon et al., Journal of Midwifery & Reproductive Health, 2024

Does it ever feel like the smallest thing can send your whole day spiraling?You spill the coffee, your kid melts down, a meeting runs late—and suddenly, your emotional stability feels like it’s gone.In this week’s episode, Rachel opens up about what real resilience looks like in perimenopause—and why it’s not about pushing harder or doing more. Through her personal story of burnout as a nurse during the COVID pandemic, she shares how resilience isn’t a mindset—it’s a physiological state.You’ll learn:Why resilience feels so out of reach in midlife (and why that’s not your fault)What “allostatic load” means and how it explains your symptomsThe 3 foundations for rebuilding resilience: rest, mindset, and nervous system regulationSimple daily practices to help you feel calm, grounded, and steady againIf you’ve been feeling like one small thing could send you over the edge, this episode will remind you that you’re not broken—you’re just overloaded. And there’s a way back to calm and strength.👉 Grab Rachel’s free guide to uncover the root causes of your symptoms and start your path to relief: rachelcartaRN.com/lastinghealth👉 Need a Mood Swing SOS? Grab one for free here: rachelcartarn.com/sos

This week’s episode is a little different. Rather than talking about hormones or health habits, I’m sharing something deeply personal, something that reminds us of the sacredness of life and how grief can be one of our greatest teachers.Six years ago, I lost one of my dearest friends, Maria. Her life, and her passing, changed me forever. In this episode, I reflect on what she taught me about living with purpose, love, and courage.Whether you’ve lost someone close or simply need a reminder to slow down and be present, this conversation will invite you to pause, breathe, and reconnect with what truly matters.Because living inspired isn’t about perfection; it’s about presence. It’s about honoring the gift of being alive.Why grief can be one of life’s most powerful teachersHow loss can inspire you to live more fullyThe connection between life, death, and healingHow serving in hospice care reminds me of what truly mattersA reflection on finding stillness in the busyness of lifeTake a moment to honor someone who has shaped your life. Light a candle, take a walk, or simply say their name out loud.Share this episode with a friend who might need comfort or encouragement today.Please leave a review. It helps more women discover Living Inspired.🌿 Instagram: @peaceinperimenopause💻 Website: RachelCartaRN.com🎧 Listen to more episodes: Living Inspired Podcast

You’re the one everyone depends on; the woman who holds it all together.But inside, you’re tired, emotional, and wondering how much longer you can keep this up.It’s not that you’re failing.It’s that perimenopause makes doing it all impossible and pushing harder only fuels the chaos happening inside your body.In today’s episode, Rachel Carta, RN, Functional Nutrition Counselor, and Life Coach, breaks down:✨ Why “doing it all” no longer works in midlife✨ What’s really happening in your body during perimenopause✨ How emotional ups and downs are actually signals from your body✨ Three simple shifts, Simplify, Stabilize, and Support, that help you feel steady again✨ How to start listening to your body instead of pushing throughRachel shares her own story of hitting the wall (and the moment her son said, “Mom, I know you’re not fine”) and how that realization became a turning point toward healing, calm, and clarity.You’ll walk away knowing that you’re simply being invited to care for yourself differently.Free Guide: Why You Still Feel Off—What Your Symptoms Are Really Telling You (and How to Start Feeling Like You Again)→ Get a 5-minute checklist and three gentle shifts to start feeling better today.Learn More: rachelcartarn.comConnect on Instagram or FB: @rachelcartarn

Do you ever feel like your life is so full that the idea of “fixing your health” feels impossible?If you’ve been running on empty—juggling work, family, errands, and the never-ending to-do list—it’s easy to believe you need a massive overhaul to start feeling better. But here’s the truth: healing doesn’t begin with doing more. It begins with the right small shifts, repeated consistently.In this episode, I’m sharing:The myth that’s keeping so many women stuck in exhaustion and frustrationWhy quick fixes and information overload can make healing harder, not easierA client story that shows how one intentional shift can change everything3 powerful actions you can try in under 15 minutes to support your nervous system, reclaim your energy, and create momentum in your healing journeyYou don’t need a perfect season of life or a brand-new plan to start feeling like yourself again. You just need to begin with one small step.✨ Free Resource: Exhausted and Bloated? This Might Be WhyGrab your copy at RachelCartaRN.com/lastinghealth

Have you ever felt like your body is betraying you? Maybe it’s migraines, fatigue, anxiety, mood swings, or digestive issues that just won’t go away—no matter what diet, supplement, or protocol you try.I know that feeling all too well. In 2020, as a brand-new nurse on a high-acuity COVID floor, my body completely broke down. I was unraveling under the stress, getting up to 25 migraines a month, barely sleeping, and starting to believe I had ruined my life by becoming a nurse.But that rock-bottom moment led me to a truth that changed everything: your symptoms are not failures—they’re signals.In this episode, I share my personal story of collapse, discovery, and healing. You’ll learn:Why symptoms like migraines, fatigue, and anxiety aren’t random—they’re messages from your body.The missing piece in our conventional medical model when it comes to chronic conditions.How functional nutrition helped me get to the root causes instead of masking symptoms.Why healing isn’t about quick fixes or “trying harder,” but about tuning in to your body’s wisdom.If you’ve been feeling exhausted, bloated, on edge, or just not like yourself lately—this episode is for you.✨ Resources mentioned in this episode:Grab my free guide: Exhausted, Bloated, On Edge? This Might Be WhyBook a free Clarity and Relief Session: rachelcartarn.com/scheduleConnect with me:Website: rachelcartarn.comInstagram: @rachelcartarnIf this episode resonates with you, share it with a friend who needs to hear that they are not broken.