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Rooted in Presence is a podcast for midlife souls ready to move beyond survival and come home to themselves.
Join Carly Killen, midlife, menopause and Breathwork coach for conversations on menopause, strength training, nervous system wisdom, bone health, and self-reclamation.
This is where science meets soul to help you live with more truth, more ease, more you.
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111 Episodes
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Welcome to Episode 5 of the Strong Bones podcast, where we dive deep into the nutrition essentials for maintaining your strong, healthy, vibrant body with a dietary roadmap to stronger bones, especially supportive during menopause. Learn about the essential foods that fortify your body, the importance of Omega-3s, and how you can spice up your meals for maximum health benefits. This week Carly also shares her experience talking at the British Dietetic Association women's health even...
Have you ever questioned the full potential of your body? Join me as we navigate through my recent enlightening retreat to the wondrous Ibiza, where I was faced with treks that tested my physical strength and balance. This journey to the captivating Es Vedra caves rekindled my appreciation for my body and its capabilities, and underscored the need to be ever ready for life's unanticipated hurdles. I'll share with you how this challenging yet rewarding experience led me to a profound realizati...
Feeling overwhelmed by festive plans, full diaries, or the pressure to be everything to everyone? In this episode, Carly shares simple, nervous-system-friendly grounding tools to help you feel calmer, steadier, and more centred as December begins. You’ll learn practical breathwork techniques, discreet grounding exercises for busy moments, and gentle ways to stay connected to yourself; even if the season brings overstimulation, excitement, or emotional heaviness. Whether you love this t...
We’ve all heard the saying, “life doesn’t get easier, you get stronger.” But what does that really mean in midlife, when your body, hormones, and energy are shifting? In this episode, Carly explores the real meaning of strength, beyond muscle, beyond mindset. She shares how resistance training builds confidence, resilience, and presence (and why the science backs it up), while also unpacking what it means to be strong without bracing or burning out. You’ll learn: Why consistency m...
As the year speeds up and festive demands grow louder, it’s easy to slip into over-giving and overwhelm. In this week’s episode, Carly explores the real meaning of loving boundaries; not walls that shut people out, but limits that protect your nervous system, energy, and sense of self. Discover why saying “no” can actually be one of the most caring things you do, how to navigate the guilt that comes with it, and how boundaries help your body move out of fight-or-flight so it can rest an...
In this week’s episode of Rooted in Presence, Carly explores a question that quietly shapes so many of our midlife experiences “When an old pattern resurfaces; is it a relapse, or a revisit?” From burnout and busyness to the emotional loops that show up during perimenopause, Carly shares how these revisits aren’t signs of failure, they’re proof of integration. She talks about her own turning point; the moment a simple breath became the bridge back to her body and how revisiting old habits can...
In this reflective episode, Carly explores what the trees, and the rhythm of autumn can teach us about navigating change in midlife and menopause. Drawing from personal stories of burnout, breathwork, and renewal, she explores how the natural cycles of nourishment, release, and rest mirror our own seasons of transition; especially through menopause and other midlife shifts. You’ll hear about: 🍂 Why slowing down doesn’t mean giving up 🌳 How to stay grounded when everything feels un...
In this week’s episode of Rooted in Presence, Carly is joined by Laura Starky, a trauma-informed integrative somatic therapist, yoga and meditation teacher, and someone who’s walked the messy, beautiful path of healing herself. Together they explore what it really means to come home to the body after years of disconnection. From alcohol and overworking to people-pleasing and emotional eating, Laura shares how old coping patterns can gently unravel when we learn to listen inwardly. ✨ In this ...
We hear a lot about midlife transformation; reinvention, breakthroughs, new beginnings. But what no one tells you is that the real transformation often happens quietly, between the breaths. In this week’s episode of Rooted in Presence, Carly shares her personal story of burnout, perimenopause, and rediscovering her grounding through breathwork. It wasn’t a dramatic moment that changed her life, it was what came after. Integration. Gentle awareness. Everyday presence. ✨ In this ep...
What does it really mean to feel grounded? In this week’s episode of Rooted in Presence, Carly explores the science and soul of grounding and why it matters so much in midlife. From hormone changes in perimenopause and menopause to the emotional shifts of parenting, caregiving, and career transitions, many of us lose our sense of stability. Carly shares her own journey from feeling completely ungrounded during burnout and ADHD diagnosis, to discovering a nourishing sense of rooted presence wh...
Who are you when the roles shift? In midlife, so many of us feel the ground move beneath us. Children grow, parents age, careers evolve, bodies change. And suddenly, the roles we’ve been living inside: mother, partner, achiever, caregiver, don’t define us in the same way. This episode is an invitation to explore what lies beneath those shifting identities. I share personal stories of how my relationship with my daughter has changed as she grows into young adulthood, and how burnout challenged...
We’ve been told to focus on “eating right”... counting calories, tracking macros, following the perfect plan. Nutrition matters, yes. But nourishment? Nourishment changes everything. In this episode of Rooted in Presence, I explore how midlife calls us to move beyond food rules and into a deeper, kinder relationship with eating. As a dietitian for over 15 years, I know the science... but I'm also aware that food is about more than fuel. It’s about care, pleasure, presence, and connectio...
Change, even the good kind, can leave us feeling wobbly, disoriented, or untethered. In this episode, I share a story about repotting plants for my new Breathwork studio, Still Space Hull, and how it mirrors the experience of midlife change. Just like plants, we can experience our own kind of “repotting shock” when we step into something new. Old roots are disrupted. Familiar ground feels shaky. And yet, this is how growth happens. You’ll hear: 🌱 What repotting shock can teach us about ...
Two years ago, I pressed record on the very first episode of this podcast. Back then, it was The Strong Bones Coach Podcast, a space dedicated to building stronger bodies and stronger bones. But as the conversations deepened, so did the calling. This milestone episode marks the beginning of a new chapter: Rooted in Presence. In today’s conversation, I share: 🌿 Why I started the podcast in the first place 🌿 The quiet nudge that told me it was time to change 🌿 The synchro...
Midlife isn’t a restart, it’s a remembering. This episode is an invitation to call back the parts of you that have been quiet for too long, the ones hidden under survival, pleasing, and performing. We’ll explore the realms of reclamation, inspired by Women Who Run With the Wolves and the Bodies of Breath: creativity, sensuality, healing, sexuality, timelines, magic, and the wisdom beyond endings. You’ll hear how these aren’t lofty concepts but living, breathing parts of you that can re...
We’ve been told for years that consistency is the golden ticket to success. Wake up early, hit your steps, stick to the plan, no matter what. And sure, that works… until it doesn’t. Especially in midlife, when your body, hormones, energy, and nervous system all play by new rules. In this episode, I’m reframing consistency... shifting it from rigid repetition to something I call compassionate consistency. It’s about staying in right relationship with yourself, honouring your rhythm...
You’ve heard menopause is “natural.” But natural doesn’t mean effortless... and it certainly doesn’t mean support isn’t needed. In this expansive and empowering episode, we reframe menopause not as something to fix, but as a profound rite of passage. A threshold. A second spring. Join me as we explore: What’s really happening with your hormones: oestrogen, progesterone, and testosterone, and how they impact bone, muscle, mood, and moreThe real stages of menopause: pre-menopause, perimenopause...
Do you find yourself reaching for food when what you really need is a pause… a break… or just a little care? In this gentle and grounding episode, I explore the deeper layers beneath emotional eating—why we turn to food when we’re overwhelmed, bored, or craving connection, and how we can soften our patterns without shame. You’ll learn: The difference between physical and emotional hungerHow habits like “desk snacking” or “car cravings” are often nervous system signals, not food needsHow to br...
In this episode, we explore how your body holds subtle (and not-so-subtle) clues about your needs, history, and healing. From nervous system whispers to tension patterns, your body carries messages that your mind might overlook. We talk about: The difference between intellectual insight and somatic knowingHow emotions, memories, and unmet needs can be held in the bodyThe power of Breathwork in gently releasing stored tensionWhy muscle doesn’t just speak to strength—it can hold the weight of u...
If you’ve ever believed strength training was all about sweat, speed, and pushing hard, this episode is here to gently challenge that idea. In this soulful solo episode, Carly shares her personal shift from high-intensity workouts to intentional lifting and the unexpected gift that came with it: a quiet mind. You’ll learn: 🧠 Why strength training can be a powerful tool for calming anxiety 🫁 How rest periods support both your muscles and your nervous system 🌿 Three simple ways to ...
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