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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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128 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...
What if the small things you're already doing are quietly setting you up for the moments that matter most? In this episode, Carly shares a client story that stopped her in her tracks this week and gets personal about hospital, how a bare-bones approach to fitness kept her in the game through years of hospital visits and what happened when life gave her a bit of breathing space. This episode is for you if you've ever looked at what you're managing and thought: is this even enough? Spoile...
This week I did something a little outside my usual world I went to an aerial silks and hoop class. And what I didn't expect was how much it would bring up. Body stuff. Beginner feelings. And for the first time in a long time... an unexpected thought about my age. In this short personal episode I'm sharing what the experience taught me about showing up as a beginner and why I think it matters so much, especially when it comes to walking into any new space that asks you to be vulnerable. Wheth...
In this episode, I'm exploring a shift in language that I think matters more than it might first appear... the difference between nervous system regulation and nervous system care. We've all heard 'regulate your nervous system.' But what if that framing is quietly telling us that activated states are problems to fix... even when they're actually appropriate? In this episode: → Why 'regulation' language can become a sophisticated form of suppression → When your activation is actually your body...
TW: Fawn response, trauma response discussion. It's International Women's Day week, and this year's theme is "Give to Gain." But what if you're already depleted? What if you're already giving everything you have? In this episode of Rooted in Presence, we explore the complicated tension in this year's IWD theme and what sustainable generosity actually requires. Host Carly Killen breaks down the difference between generous giving (from overflow) and obligatory giving (from depletion), and why ...
This week’s episode is a little different. I was invited onto Matt Robinson’s podcast Fitness Business Insights to talk about my journey, from NHS dietitian… to commercial gym PT… to burnout… to building Still Space Hull. We explore: Why I left a secure 10-year careerThe identity shift from “health professional” to personal trainerBurnout, overworking, and forcing growthWhy “success” isn’t always a full diary and bigger numbersThe messy, nonlinear path of building a business that actuall...
Tired but can't switch off? Wired but exhausted? Feel like you don't have time to relax and when you do, it leaves you foggy instead of restored? You're not alone. And the answer might not be what you think. In this episode of Rooted in Presence, we explore why relaxation isn't always the goal and why coherence might be the missing piece for busy midlife women. Host Carly Killen breaks down the neuroscience behind three different states: relaxation, coherence, and alignment. You'l...
Are you still looking for self love? You've done the affirmations. You've tried to "love yourself more." Maybe you've even achieved the body, the goals, the external validation you thought would make you feel enough. But you're still holding your breath. Still monitoring yourself. Still performing acceptability even when you're alone. In this Valentine's Day episode of Rooted in Presence, we explore why self-love isn't enough and what self-belonging actually means. Host Carly Killen shares he...
Forgetfulness, difficulty finding words, reduced focus, and that unsettling sense of mental “fuzziness” are common in midlife but they’re not a personal failing. In this episode of Rooted in Presence, Carly Killen explores menopause brain fog through a nervous system lens, helping you understand what’s actually happening in the brain and body as hormones begin to shift. You’ll learn: Why brain fog is common in perimenopause and menopauseHow oestrogen, cortisol, and the stress response affect ...
What if many of your "menopause symptoms" are actually nervous system signals? In this episode of Rooted in Presence, we explore why anxiety, sleep issues, emotional sensitivity, and overwhelm intensify during menopause—and how your nervous system plays a bigger role than you might realize. Host Carly Killen breaks down the science in plain language: how oestrogen supports your stress response, why your HPA axis becomes more sensitive in midlife, and what it means when your nervous system los...
We're often told to "take up space" to be bold, visible, and unapologetic. But what if the real work isn't about being louder... but about learning to hold space? In this episode of Rooted in Presence, we explore the difference between taking up space (which can trigger your nervous system) and holding space (which requires deep presence and vulnerability). Host Carly Killen shares her own journey of learning that shining her light came more from her inward journey into quiet presence than fr...
What if the thing stopping your midlife growth isn't lack of effort, but a pattern you haven't noticed yet? In this episode of Rooted in Presence, we explore the hidden trap that keeps high-achieving midlife women stuck in cycles of burnout: growing faster than your nervous system can handle. Host Carly Killen shares her own pattern of constant forward motion, always reaching for the next thing, never quite landing in the space she'd created and how that drive for growth eventually caught up ...
January often arrives with loud messages about fixing, pushing, and starting over. This episode offers something quieter. In this episode of Rooted in Presence, we explore what it means to recommit to yourself in midlife without pressure, urgency, or all-or-nothing thinking. Rather than setting rigid resolutions, this is an invitation to reflect on: how you want to relate to your lifewhat no longer wants to be carried forwardand how intentions can guide your daily choices with compassio...
January often comes with pressure to start fresh, set goals, and transform overnight. But what if this moment isn’t about pushing forward… it’s about pausing first? In this New Year’s Day episode of Rooted in Presence, Carly invites you into a gentler, more honest way of beginning the year. One that recognises we’re still in winter, still integrating, and still allowed time. You’ll explore why many New Year’s resolutions fail not because of lack of willpower, but because they skip the vital s...
Take a quiet moment for yourself with this gentle, 10-minute breath meditation designed to help you soften into stillness, whether today feels joyful, overwhelming, lonely, or simply full. With two gentle Breathwork styles, this guided practice helps calm your nervous system, ease tension, and bring you back home to yourself. Perfect for Christmas Day, the festive season, or any moment when life feels loud and your body needs support. If you’re ready for personal guidance or one-to-one ...
As the Winter Solstice arrives, the turning point of deepest darkness and the slow return of light; this episode offers a gentle reframe on why habits feel hard, why change takes time, and why there’s nothing “wrong” with you if December isn’t the month you magically transform your life. Carly explores the truth most midlife women were never told: you don’t struggle with habits because you lack willpower… you struggle because you’re trying to turn skills into habits. Boundary-sett...
In this week’s episode of Rooted in Presence, we explore how to find calm, grounding, and inner steadiness during the festive season, even when life feels loud, busy, or overstimulating. Inspired by my Breathwork studio, Still Space Hull, this conversation is about the kind of stillness you can carry, not the kind you escape to. We’ll talk about how to regulate your nervous system in real-time, how to stay centred in midlife when December pulls you in every direction, and why stillness isn’t ...
The Gift of Enough: Releasing the Pressure to Do It All A gentle, practical episode for anyone who feels overwhelmed by the pace of December. Whether your routines have been disrupted by festive events, family needs, illness, or simply the shift in energy at this time of year, Carly offers a grounded way to stay connected to yourself without perfectionism or pressure. Inside, you’ll learn how to adapt your strength training, eating rhythms, and self-care practices in a way that supports...
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...
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