Mastering Your 30s and Living My 40s

Whether you’re already feeling the changes or just starting to think about what’s coming, it’s time to get ready for perimenopause. In this episode, Alev dives into the subtle (and sometimes not-so-subtle) signs of perimenopause, how to tune into your body, and what you can do to stay ahead of the game. From hormone shifts to brain fog, we talk about why it’s never too early to start preparing and how taking action now can help you navigate these changes with confidence and ease. Whether you’re in it or near it, this episode will give you the tools to set yourself up for success as you approach this life stage. Tune in for actionable tips on how to prioritize your health, stay in tune with your body, and be proactive in managing perimenopause symptoms before they take a toll on you.

Feel like your mornings run you instead of the other way around? In this high-energy, 16-minute reset, Alev breaks down the 5 non-negotiable truths you need to whisper to yourself before the world gets loud—so fear shrinks, peace rises, and your day works for you. Perfect for the school-run commute, that first coffee, or while packing lunches, this episode hands you a quick-hit mindset toolkit busy women in their 30s and 40s can use today.⚡️ Grab your sticky note (or the free PDF in the show notes), hit play, and watch how one intentional minute changes everything.Connect with Alev & Health&Co: 🌐 www.healthandco.com 📸 Instagram: @healthandcousa

How to break free from outdated expectations and start living for yourself—in your 30s, not your 40s.Are you constantly trying to be “nice,” “perfect,” or “the one who has it all together”—even when you're exhausted, resentful, or quietly falling apart?You might be stuck in what’s known as Good Girl Syndrome, and in this episode, we’re calling it out for what it is: a cultural trap that convinces women our worth is tied to being agreeable, selfless, and endlessly productive.In this raw and empowering conversation, I break down:The 6 hidden signs of Good Girl Syndrome (and why most women don’t even realize they’re in it)How it shows up in your body image, boundaries, relationships, and even your sexualityReal client stories of women who broke free—and how they did itPractical steps you can take right now to reclaim your voice, your time, and your truthWhether you’re in your 30s or 40s, this is your permission slip to stop performing and start living. Let’s stop shrinking. Let’s start showing up. For real. For you.✨ Want to connect or work together? Book your free intro session now Visit us at www.healthandco.com Follow along on Instagram: @healthandcousa

Episode Description:We hear about longevity everywhere—biohacking, supplements, cold plunges—but what does it really mean to live a long, healthy, fulfilling life?In this episode, I’m peeling back the layers of the longevity trend and getting honest about what matters most—quality of life, vitality, and how we build those things in our real, messy, beautiful lives. Especially in our 30s, when the pressure to “do it all” is at its peak.You’ll learn:What longevity truly means beyond the wellness buzzwordsWhy your 30s are the most crucial decade to invest in your future well-beingHow to avoid obsession and create habits that stickWhat to do with all the overwhelming information and tools out thereHow I help my clients build personalized, sustainable systems that grow with themThis isn’t about perfection—it’s about progress, presence, and designing a life that lives well today and far into the future.📝 Episode Notes:Intro: What sparked this conversation on longevityThe difference between lifespan and healthspanWhy your 30s matter more than you thinkHow obsession around wellness can become burnoutLongevity as a mindset shift, not a destinationWhat to do with all the biohacks, data, and wellness contentHow I help clients build realistic systems that support their goalsPractical ways to apply this wisdom in your daily life💬 Let’s Stay Connected:Instagram: @healthandcousaWebsite: www.healthandco.comWant to work with me? DM me or visit the site to book a free discovery call.

I Got Sick… and What It Taught Me About Slowing the Heck DownWhy Last Week’s Episode Might Be Exactly What You NeedWhat happens when the coach who teaches nervous system regulation gets completely wiped out by illness the same week she drops an episode on… nervous system regulation? 😅In this short and honest check-in, I share why there’s no new full episode this week—and why last week’s conversation with Olivia Bowen matters more than ever. I talk about what it felt like to be forced to rest, how I caught myself falling back into the “push through it” trap, and why sometimes slowing down is the most powerful move we can make.If you’ve been feeling burned out, stuck, or like you’re constantly “on,” this is your permission slip to pause—and your reminder to go listen to the conversation you definitely don’t want to miss.🎧 Go back and listen to: “Stuck in Stress Mode? How to Regulate Your Nervous System & Break Free with Olivia Bowen” 💛 Until next time… be good to yourself.

Why do you feel exhausted even after resting? Why is slowing down harder than hustling? The answer isn’t just mindset—it’s your nervous system."In this episode, I sit down with Olivia Bowen, coach, mom, and soulful business strategist, to uncover the hidden reason why so many of us feel stuck in stress mode. Whether you're constantly overworking (flight mode), feeling snappy and irritable (fight mode), completely drained (freeze mode), or constantly people-pleasing (fawn mode), this conversation will help you understand why your body is reacting this way—and what you can do to reset.🔹 How to identify if you’re in fight, flight, freeze, or fawn mode🔹 Why your body chooses stress, even when you hate it🔹 Simple, science-backed ways to regulate your nervous system in minutes🔹 How to build a business and life that feels easeful, not exhaustingPlus, Olivia shares details about her Thrive Experience, an 8-week program designed to help soul-centered entrepreneurs build a business that actually feels good to run. Next cohort starts April 8th!🔥 BONUS: If you sign up before midnight on March 20, you’ll get lots of perks that won't be available afterward. Check Olivia's Instagram page @ThisIsSacredNature🎧 Tune in now and get ready to take back control of your energy, mindset, and success!

They say women ‘dramatically age’ at 44 and 61—like you wake up one day, and it’s all downhill from there. But is that actually true? Spoiler alert: NO. Aging isn’t an overnight disaster—it’s a reflection of years of habits, not a birthday on your calendar.In this episode, I’m debunking the viral myth that women ‘fall apart’ at these so-called milestone ages. We’ll talk about: 🔥 Where this myth came from and why people believe it 🔥 What really happens in your 40s (and no, your face doesn’t ‘fall’) 🔥 The biggest factors that speed up—or slow down—aging 🔥 What I’d do differently if I could go back to my 30s 🔥 Plus, a real client story of how small habit changes led to a major transformationIf you’ve ever worried that there’s a countdown clock on your youth—this episode is for you. Let’s rewrite the story on aging, together!"*🎧 Listen now! And don’t forget to tag me on Instagram @HealthandCoUSA with your takeaways!

Ever feel like the question “What do I really want?” sends you into an existential crisis? You’re not alone.In this episode, we’re breaking down: ✔️ Why figuring out what you want feels so hard (and why we avoid it) ✔️ The hidden fears that keep us stuck in old patterns ✔️ How to actually start identifying your true desires (without overthinking them to death) ✔️ The 40s mindset shift—why waiting to go after what you want is a mistake ✔️ Why wanting more for yourself is NOT selfish (seriously, let’s squash this myth for good!) ✔️ A game-changing worksheet to help you visualize and take action on your dreamsI created this worksheet because I’ve seen too many people hold themselves back out of fear, doubt, or just not knowing where to start. This tool will help you get clear on what you want and break it down into actionable steps—so you can stop waiting and start building a life that actually feels like yours.💡 Your challenge for today: Take five minutes, sit with this question—What do I really want?—and grab the worksheet to start mapping it out.🎧 Tune in now, and let’s get real about designing the life you actually want!📩 Let’s connect! Share your thoughts & biggest takeaways on Instagram @healthandcousa. And if this episode resonated with you, send it to a friend who needs to hear it!👉 Ready to take it further? Book your personalized coaching intro session—no pressure, no strings attached, just real talk about your next steps.Until next time—be kind to yourself, dream big, and go after what you truly want. 🚀

How often do we tell ourselves: 🛑 "I’ll start when I feel ready." 🛑 "I’ll take action when the timing is right." 🛑 "I need more time to prepare."Here’s the truth: That ‘perfect moment’ you’re waiting for? It’s a myth. And it’s the #1 thing keeping you stuck.🚀 In this episode of Mastering Your 30s and Living My 40s, we’re breaking down exactly how to stop waiting and start moving forward. You’ll learn: ✅ Why hesitation is a mental trap—and how to break free ✅ The Future Feelings Technique—a simple mindset shift that helps you take action NOW ✅ Mel Robbins’ 5-Second Rule—how to stop overthinking & start doing ✅ How to "upcycle" regret into momentum instead of letting it hold you back ✅ A 4-step action plan to finally get unstuck and move toward your goalsIf you’ve been waiting for a sign… this is it. 🎤🌟 Need extra accountability? I offer a free introductory coaching session to help you get clear on your goals and take the first step! Book yours now📲 Follow me on Instagram for daily motivation & mindset shifts: @healthandcousa

🚀 Success. It’s a word we hear all the time, but have you ever stopped to ask yourself—what does success actually mean to YOU?For years, we’ve been told that success looks like a thriving career, a perfect family, financial stability, and personal fulfillment—all happening at the same time. But let’s be real… trying to achieve everything, all at once, is a recipe for burnout, not success.In today’s episode, we’re redefining success on YOUR terms—breaking down:✨ What success actually means in different areas of life (because it’s not just about career or money!) ✨ Why success changes with time—what mattered in your 20s may not be what drives you in your 30s or 40s. ✨ How failure is actually part of success—not a sign to quit, but a lesson to guide you forward. ✨ The timing of success—because you CAN have it all, just not all at the same time.💡 And here’s the exciting part: I’m sharing a powerful exercise I use with my coaching clients—one that helps you map out your personal success pillars and uncover what success truly looks like for YOU in this season of life. 🎯🔗 Want to take it a step further? You can book a free personalized coaching session to gain even more clarity and build a real, actionable roadmap for your success! Click here to schedule your free session: https://calendly.com/healthandco/zoom-meeting👉 So, what does success mean to YOU today? Let’s rethink it together. Press play, and let’s dive in! 🎙

Hey you—yes, you in your 30s, trying to keep up with life like it’s a never-ending sprint. Between work, relationships, family, and maybe five minutes of self-care, you’re juggling it all. But let me tell you something…Your 30s feel like your first child—you overthink, overprepare, and stress about getting everything just right. But your 40s? They’re your second child. You relax. You trust yourself. You stop sweating the small stuff and start living.In this episode, we’re diving into:✅ The biggest mindset shifts that make your 40s feel so much freer ✅ What I wish I could tell 30-year-old me before she burned herself out ✅ How to bring 40s wisdom into your life NOW (so you don’t have to wait a decade!)If you’re in your 30s and wondering when life gets easier, this episode will help you navigate it with more clarity and less stress. And if you’re in your 40s? Get ready to nod along thinking, ‘Yep, been there.’💡 Because here’s the truth: Wisdom doesn’t come with age—it comes with the choices you make right now.👉 Hit play, and let’s talk about it. 🎙🔥🎯 Ready for More? Here’s What’s Next:📅 Book a 1:1 Personalized Coaching Consultation 📖 Download Your Free Resource: You in 5 Years ✨ Because your future self is waiting for you to start now.

In this episode, we delve into the transformative power of non-sexual touch with Epiphany Jordan, a pioneering entrepreneur in the realm of nurturing human contact. Epiphany shares her journey of starting a business dedicated to platonic touch and discusses the profound impact it can have on our mental and physical health. We explore the touch deprivation experienced by various groups, including single people, men, the elderly, and disabled individuals, and how meaningful friendships can significantly enhance our lives.Epiphany also opens up about her personal experiences and transitions, highlighting the challenges of forming connections in big cities and the stigma around non-sexual touch. We discuss the importance of teaching consent, cultural differences in attitudes towards touch, and practical tips on incorporating more touch into our lives. Join us for an enlightening conversation on how embracing touch can help us thrive in an increasingly individualistic world.Epiphany Jordan, MPH, CPH, is on a mission to rebrand human touch. From 2013-2020, she provided platonic touch therapy in a ritualized setting with her business, the Austin-based Karuna Sessions. She is also the author of Somebody Hold Me: The Single Person's Guide to Nurturing Human Touch. Somebody Hold Me addresses the touch deficit singles face, and offers multiple solutions. She has appeared on several podcasts discussing human touch, and spoke about solving loneliness with human touch at Austin’s SXSW Interactive Festival in 2019. In 2023, she completed her Master of Public Health with a concentration in Social Marketing from the University of South Florida, and researched rebranding human touch as part of her program. She has been a journalist, a legal assistant, an event planner, a professional tarot reader, an advice columnist, a cigarette girl, and a gig economy serf.Online Presence: (LinkedIn, Twitter, Facebook, etc.)http://www.nurturinghumantouch.comTwitter: @karunasessionsIG: somebody_hold_meFB: https://www.facebook.com/karunasessionsatxhttps://www.facebook.com/somebodyholdme/ Link to buy the book (print, e-reader and audio versions):https://www.amazon.com/Somebody-Hold-Me-Persons-Nurturing/dp/B083SB693K/ref=sr_1_1?crid=37NBC5FKM1NIA&dib=eyJ2IjoiMSJ9.zdGc-Xx5QZtjVdXoCTEfmv_ePEUQwT_F8kFV-0tBH6x7jb2vjDy60x5uikAB5m94tDqD7UeRjOml1Vk7cVvwINgkIuvmsCJwrBbR-sXx1AoakVDdhmoBK3lJqBgjJP6t6ritwEXS8GxBnSrNdLCdipTqrQppsCugXuHNCfhkSJwcCHutc3faxUyzJpkPH2iTFkbqTYm5oDGys2IrjTRQ8qNzprlQ723NlmtoNIKgQv4.cuv_3IIEsV8VuBj12NfCkMHf3CyfuyvjZ91RNu-OeGQ&dib_tag=se&keywords=somebody+hold+me+the+single+person%27s+guide+to+nurturing+human+touch&qid=1714505294&sprefix=somebody+hold+me%2Caps%2C177&sr=8-1

This book is a wild, honest look at Lara's life – a seemingly typical soccer mom who had a secret double life involving heroin addiction and crime. Her story is both shocking and incredibly human. Lara doesn’t shy away from the messy parts of her past, and that raw honesty is what makes this memoir so gripping. It's not just about the dark times, though. It's also about her incredible journey to turn her life around, regain custody of her kids, and find purpose and happiness again. It’s a stark reminder that the spiral into addiction isn’t just for the stereotypical image we often have in mind. Anyone can slip down that hole and struggle with relapses over and over again. Her struggle is so real and relatable, making her ultimate redemption even more inspiring. I love how real and relatable Lara’s voice is If you're looking for a true story of redemption and the power of second chances, this is it.

In this episode, Kristen shared her experience and wisdom about sustainable healthy living, which starts with proper hydration. She explained that hydration is not only about drinking enough water per day but also about maintaining continuous water intake, a process that is greatly supported by the right nutrition. This understanding empowers you to make informed choices about your diet and hydration, contributing to your overall health and wellness in your 40s, 50s, and beyond.Website: http://theculinarycure.com/Newsletter Sign Up (The Culinary Cure Rx): https://theculinarycure.com/newsletter/Private Facebook Group: https://www.facebook.com/groups/992497720931958/Personal Facebook: https://www.facebook.com/TheCulinaryCurebyKristenCoffield/Instagram: http://instagram.com/kristencoffield/Twitter: https://twitter.com/KristenCoffieldLinkedin: https://www.linkedin.com/in/kristen-coffield-b4b488a/Pinterest: https://www.pinterest.com/kjcoffield/_created/Youtube: https://www.youtube.com/channel/UC0cGHFY9U2PQ24u60WPomuw

Welcome to a world of open conversations and honest insights! Join me as we unravel the mysteries of love, relationships, and personal growth. Let's dive in together and explore the depth of human connections. Together, we'll navigate the complexities of the heart and mind, and discover the wisdom that comes from sharing experiences and perspectives. Get ready to embark on a journey of self-discovery and meaningful connections.My guest today is Courtney Boyer, a relationship and sexuality expert and author of Not Tonight, Honey: Why women actually don't want sex and what we can do about it. She has been featured in publications including Parent’s, The Huffington Post, Cosmopolitan, The Independent, Yahoo!, and The Mirror. Courtney believes we can reclaim our power through our sexuality and she helps her clients to infuse passion and creativity into their lives by helping them uncover what's preventing them from connecting with their pleasure and purpose. For 2024, Courtney is focused on offering small group and 1:1 concierge sexual wellness retreats around the world. As her work in this field develops, Courtney is drawn to the emerging fields of epigenetics, neuropsychology and energy work. She is trained in evidence-based methods like NLP, EMDR, IFS, and trauma-focused Cognitive Behavioral Therapy.

Today, my guest is Valerie. She is a seasoned nurse, health educator, and the founder of Genuine Glow Wellness, a company committed to guiding individuals with osteoarthritis towards a healthier, more empowered life. Her own journey with OA began at 27 and deeply affected her life. As an avid hiker and rock climber, Valerie faced moments where her dreams seemed endangered due to her condition. This fear ignited her determination to leverage her education and professional experience, diving deep into research and applying lifestyle changes to her own life. If you have a stressful, high-action job, especially with a lack of sleep, this episode is especially for you. Valerie walked through her 30s and told us about what she could have done differently. But if you want to keep just four things in mind from this episode, it is that nutrition, stress, sleep, and learning to say "No" are essential tools for your well-being. Also, be your advocate for your well-being.Connect with Valerie:Email: Valerie@genuineglowwellness.comWebsite: https://genuineglowwellness.com/Facebook: https://www.facebook.com/valerie.bachinsky/Facebook group: https://www.facebook.com/groups/womenwitharthritisbestlifeInstagram: https://www.instagram.com/arthritishealthcoach/ Bio

This week, in this short and sweet episode, I am telling you about how my daughter's ice-skating lesson turned out to be the perfect example of choosing self-awareness over self-blame, ultimately resulting in. I also talked about how Mastering Your 30's programs can help you work on the make room, time and energy for all the right shifts in your life. Tell me about yourself so that I can create the best coaching circle for you in our 30 minute intro session.You can also share your opinion and learn more about Health&CO's other programs Don't forget to subscribe to Healthandcotv

Today my guest is Hege Jacobsen is a former female military officer, veteran, and master of political science who changed her life path in 2020. She left the service to become a solopreneur, a full-time traveler, started the travel blog The World By Hege, and moved to Havana, Cuba! Now, a few years later, she has also become a certified transformational coach with The Power To Pivot Coaching helping women find their power to thrive, a TEDx Speaker about communicating with a Travelers Mindset, and her blog is growing day by day! What impressed me the most about Hega's story is her ability to travel alone. As someone who even struggles to eat alone in a restaurant, I find solo travelers to be like superheroes. If you are like me and feel intimidated by solo traveling, I hope Hega's story will inspire you to give it a try. And if you are already a seasoned solo traveler, I would love to hear your tips and tricks.Follow Hege on social media:Facebook blog page: https://www.facebook.com/profile.php?id=100077761901998Instagram blog page: https://www.instagram.com/theworldbyhege.nomadlife/Instagram The Power To Pivot Coach: https://www.instagram.com/thepowertopivot/

The book of the month, a classic part of our group program, is a new feature for our podcast. This month, I am sharing some of the quotes that made me think about the importance of inner voice, balance in marriage, and the art of changing our perspective as a coping mechanism. Follow our Instagram page to win a copy of Somebody Else's Shoes for free.

Today, I am interviewing Amanda Hofman. She is an accomplished woman who has successfully navigated through her career, transitioning from the corporate world to being a two-time entrepreneur, all while balancing a family. Amanda has achieved great success in everything that mattered to her, and we will discuss how she manages to prioritize her responsibilities, the mindset and motivation she created for her success and happiness, and her current company that brings a new approach to brand awareness and sustainability.You can follow Amanda @gotomarketstudioSchedule a free consultation with her: zcal.co/gotomarketAs always you can share your ideas, questions, and comments with us at @healthandcousa or www.healthandco.com