Subtle Shifts with Jennifer Delliquadri

In this episode, I’m diving into a popular challenge you’ve probably heard of — 75 Hard — and sharing why it might not actually be the best fit for women in midlife. While the idea of mental toughness and structure can sound appealing, I’ve seen how rigid challenges like this can actually lead to burnout, guilt, and disconnection from your body’s needs.Instead, I’m introducing something that does work: 75 Subtle — a gentle, sustainable alternative designed for women who already have full lives and busy schedules. This challenge is all about making small, consistent shifts that honor your energy, support your goals, and help you create meaningful change without the all-or-nothing pressure.You’ll learn:Why 75 Hard can backfire for women juggling family, career, and hormonal shiftsThe truth about how “mental toughness” challenges impact your body and mindsetHow to use 75 Subtle to create lasting transformation through small, consistent shiftsReal-life examples of subtle shifts that build self-trust, balance, and strengthIf you’re a high-achieving woman who’s tired of pushing, proving, and burning out, this episode will help you reframe success with more ease and flow — just in time for the holiday season.👉🏼 Download your free 75 Subtle Challenge Guide to start today👉🏼⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠ 👀 Looking for 1:1 support? ⁠⁠Start with the 90 Day Reset⁠⁠.

In this episode, I sit down with intuitive eating and food freedom coach Sabrina Magnan to talk about healing your relationship with food—especially if you’re a high-achieving woman who’s spent years stuck in the all-or-nothing cycle of dieting, restriction, and guilt.Sabrina shares her powerful story of going from an elite synchronized swimmer obsessed with perfection and control to finding true peace with food and her body through intuitive eating. We explore why so many women in midlife still struggle with food and body image, how perfectionism plays a hidden role in disordered eating, and what it really means to rebuild trust with your body.We also dive into the four pillars of her FUEL Method—a framework that helps women move from food obsession to food freedom.If you’ve ever felt “addicted” to food, trapped in cycles of control and guilt, or disconnected from your body, this episode will show you that there’s nothing wrong with you—you just need to understand the root causes and rebuild your trust from the inside out.✨ What you’ll learn:Why willpower and discipline don’t work when it comes to healing your relationship with foodHow perfectionism and control can mask emotional needsPractical ways to reconnect with your body’s hunger and fullness cuesHow to stop using food as an escape from uncomfortable emotions🎧 Listen in as we unpack how to find true food freedom—and finally free up your mental energy for what really matters in life.About SabrinaSabrina Magnan is an Intuitive Eating Coach and creator of Food Freedom Academy, where she helps women break free from binge eating, emotional eating, and food obsession so they can finally find peace with food and their bodies.After spending years trapped in diet culture and perfectionism, Sabrina discovered how to heal her relationship with food through a blend of psychology, neuroscience, and intuitive living, an approach she now teaches through her signature FUEL Method. She’s also the host of the Live Unrestricted Podcast, where she shares honest, empowering conversations that help women uncover the real reasons they struggle with food and how to create lasting freedom without rules or restriction.Sabrina’s mission is to help women stop shrinking their lives to fit their bodies, and start expanding their confidence, joy, and self-trust.Learn more from SabrinaInstagram: https://www.instagram.com/sabrina.magnan.health/?hl=enLive Unrestricted Podcast: https://site.sabrinamagnan.com/live-unrestricted-the-intuitive-eating-food-freedom-podcast/Food Freedom Academy: https://sabrinamagnan.com/ffa👉⁠ Download my free 5-Day Strong Body Kickstart⁠ to take the guesswork out of your workout routine.👀 Looking for 1:1 support? ⁠Start with the 90 Day Reset⁠.

I just got back from an amazing two-week vacation in Australia, and I wanted to share all my strategies for staying on track with fitness and nutrition while traveling. Whether you’re jetting off for work, vacation, or the holidays, travel can throw off your routine—but it doesn’t have to derail your progress.In this episode, I share practical tips that make staying healthy while away completely achievable—without stress or guilt.Here’s what we cover:How to shift your mindset to travel with confidence, not restrictionsWhy all-or-nothing thinking sabotages your habits—and how to let it goSimple strategies for maintaining momentum instead of chasing perfectionNutrition hacks for flights, airports, and hotels: packing snacks, finding meals, and enjoying indulgences in moderationStaying hydrated and energized during long travel daysHow to plan workouts when gyms aren’t available and make movement part of your tripThe power of daily anchors like short movement, hydration, and breathworkWhy flexibility is the ultimate key to consistency—especially on vacationIf you’ve ever worried about losing progress while traveling, this episode is for you. I share my personal strategies, from checking hotel gyms to packing protein snacks, plus tips for balancing indulgence with nourishment.👉⁠ Download my free 5-Day Strong Body Kickstart⁠ to take the guesswork out of your workout routine.👀 Looking for 1:1 support? ⁠Start with the 90 Day Reset⁠.

Do you struggle to stay consistent with your health and fitness goals when life gets busy? In this episode, I'm breaking down why consistency feels so hard—and the practical strategies you can use to finally stick with your routine, even during hectic seasons.You’ll learn:Why overwhelm, all-or-nothing thinking, and burnout derail progressHow to lower the bar without lowering your standardsThe power of “better than nothing” workoutsHow habit stacking can make new routines easier to followA simple way to plan for chaos and create a “bare minimum” plan that keeps you on trackWhether you’re trying to eat healthier, exercise more, or create a sustainable lifestyle, this episode will help you reframe consistency, reduce the mental load, and take action without burning out.If you’re ready to stop starting over and finally feel confident in your ability to stick with your goals—this conversation is for you.👉 Download my free 5-Day Strong Body Kickstart in the show notes to take the guesswork out of your workout routine.👀 Looking for 1:1 support? Start with the 90 Day Reset.

If you’ve ever felt stressed or overwhelmed by meal planning, this episode is for you. I’m sharing how to simplify your approach to nutrition and make meal planning feel doable—even on busy weeks.In this episode, we cover:Why meal planning can feel overwhelming and restrictiveHow decision fatigue impacts your weekly mealsBalancing structure and flexibility in your routineWays to reduce stress and mental load around foodCreating sustainable systems that actually fit your lifeApproaching meal planning with simplicity over perfectionBy the end, you’ll have a fresh perspective on meal planning that’s realistic, repeatable, and stress-free—so you can focus on enjoying healthy eating without feeling burdened by it.👉⁠ Download my free 5-Day Strong Body Kickstart⁠ in the show notes to take the guesswork out of your workout routine.👀 Looking for 1:1 support? ⁠Start with the 90 Day Reset⁠.

Are you tired of saying yes when you really want to say no? In this powerful conversation, I sit down with leadership coach Robynne Weaver to explore the hidden costs of people pleasing—and why so many women, especially in midlife, struggle with it.Robynne shares her own journey from the high-pressure events industry to coaching, where she now helps women recognize when people pleasing, perfectionism, and codependency are leading to burnout, resentment, and self-abandonment. Together, we unpack why women are socially conditioned to put everyone else’s needs first, how “being nice” is different from true kindness, and why discomfort is the currency of growth.You’ll learn:What people pleasing really is (and what it’s not).The surprising role control plays in the cycle.Why women in leadership roles set the tone for healthy boundaries at work.Simple, practical tools to stop overcommitting—like Robynne’s rule of “no immediate yeses.”How to shift from rescuing and overdoing into authentic, assertive communication.If you’ve ever felt resentful after saying yes, worried about upsetting others, or stuck in the “good girl” role, this episode will give you the awareness and tools to start breaking free from the habit of people pleasing so you can reclaim your confidence, energy, and joy.Download Robynne's free guideBreak the Habit of People Pleasing Course

Thinking about starting strength training but feeling intimidated? You’re not alone—and this episode will help you take the first step with confidence.In this short and practical conversation, I'll share how women in midlife, especially during perimenopause and menopause, can begin strength training without overwhelm. You’ll learn:Why building muscle in midlife is crucial The mindset shift that makes starting less scary Beginner-friendly strength training exercises you can do at home How to use progressive overload to safely increase strength over timeThe importance of form, consistency, and celebrating non-scale or gym victoriesResources and apps that make strength training simple and accessibleIf you’ve avoided the weight room because you don’t feel strong enough, fit enough, or “young enough,” this episode will show you that the best time to start strength training is now. Whether you’re brand new or getting back into it after years away, these tips will help you build strength, protect your body, and feel more confident in your workouts and your life.👉 Download my free 5-Day Strong Body Kickstart to get started todayFind me on Instagram⁠⁠Find me on Tik TokDisclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with your doctor or a qualified healthcare provider before making changes to your diet, exercise routine, or lifestyle, especially if you have underlying health conditions.

Struggling with stubborn midlife weight gain? I feel you, friend! Listen up, you don’t have to wait until the new year to feel strong, lean, and confident again. In this episode I share my proven 3T Method — the exact three things that helped me lose 15 pounds of perimenopause weight and keep it off for over a year.You’ll learn:- How to track calories and protein without obsessing, and why it’s the most important first step for sustainable weight loss.- The strength training and smart movement routine I follow to reshape my body and boost energy (even during perimenopause).- Why patience, consistency, and mindset shifts are the secret to lasting results — plus how to celebrate non-scale victories.Whether you want to lose midlife weight, get stronger, or finally feel at home in your body again, this episode gives you practical strategies you can start today.📥 FREE RESOURCE: Download my 5-Day Strong + Lean Kickstart to start tracking, training, and feeling better now — no waiting until January required.Mentioned in this episode:151. Midlife, Mindset, & Fitness: How I Reclaimed My Health After MenopauseFind me on InstagramFind me on Tik Tok

I’m so excited to share a personal update with you in this episode. Over the last seven months, I’ve been in what I call “the goo” — that messy middle stage of transformation where everything feels unclear and you start questioning everything. After running Raising Happy Teens for three years and then rebranding to Subtle Shifts, I’ve been experimenting, pivoting, and figuring out what feels most aligned for me and the women I serve.In this short but powerful episode, I open up about the breakthrough I recently had while working with my friend and coach, Lisette King, and how it’s completely clarified the direction of this podcast. I share:✨ What “the goo” really looks like in life and business✨ The mindset shifts I had to make to break through resistance✨ My own midlife weight loss journey — how I lost 15 pounds, kept it off, and finally feel at home in my body again✨ Why I’m passionate about helping women in perimenopause and menopause feel strong, healthy, and confident in their own skinThis episode is the start of a new chapter for the Subtle Shifts podcast. Going forward, you can expect conversations about midlife health, weight loss, strength, mindset, and how to feel like yourself again — inside and out.Episodes mentioned...151. Midlife, Mindset, and Fitness: How I Reclaimed My Health After Menopause180. How to Rewire Your Subconscious and Release What's Holding You Back with Lisset KingLet's stay connected...Subscribe to my email listFollow me on InstagramFollow me on Tik Tok

In this episode, I sit down with Alyssa Zander, a codependency and relationship coach and host of the Codependency Alchemy podcast, for an honest and empowering conversation about breaking free from codependency.Alyssa shares how codependency showed up in her relationships, family dynamics, and even her business, and how she began healing through shadow work, inner child practices, and redefining self-worth from within. Together, we explore the deeper meaning of codependency, the connection to perfectionism and hyper-independence, and how generational patterns, like the mother wound, shape our beliefs about value, love, and belonging.You’ll hear us talk about:A clear, practical definition of codependency and how it shows up in everyday life.Why independence can actually be a hidden sign of codependency.The role of shadow work and inner child healing in breaking cycles.How to recognize the influence of the mother wound without placing blame.Why healing isn’t about being “fixed” but about compassion and integration.If you’ve ever struggled with people-pleasing, over-functioning, or tying your worth to relationships, success, or external validation, this conversation will give you fresh insight and hope.Learn more about Alyssa:The Codependency Alchemy PodcastFollow Alyssa on InstagramLet's stay in touch:Follow me on Tik TokFollow me on Instagram

If you’ve ever felt like you’re carrying the weight of the world—saying yes to everything, running on fumes, and wondering why self-care doesn’t seem to fix it—this episode is for you.In today’s conversation, I’m breaking down the hidden cost of doing it all and how over-functioning slowly drains your energy, impacts your relationships, and keeps you stuck in the stress-to-burnout cycle.I’ll walk you through my 4-step RESET Method to help you:Recognize the difference between stress and burnoutUncover the mental load that’s silently draining youIdentify which responsibilities give you energy vs. deplete youSet boundaries, delegate, and reclaim time for what truly mattersThis isn’t about dropping every responsibility or abandoning your goals—it’s about making intentional shifts so you can prevent burnout, feel more present with your family, and finally stop running on empty.Whether you’re a high-achieving mom, professional, or purpose-driven leader, this episode will give you tangible tools to create more calm, energy, and balance in your daily life.👉 If you’re ready for a reset, book a 60-Minute Breakthrough Session with me, or explore my 1:1 Coaching Program for deeper transformation.

Back-to-school season can feel like hitting the ground running after a slow, easy summer. Suddenly, schedules are packed, paperwork piles up, and the pressure to “do it all” kicks in. If you find yourself overwhelmed by the transition, you’re not alone—and this episode will help.In this conversation, I share:Why high achievers feel the brunt of back-to-school stress.The most common mistakes parents make in September (and how to avoid them).Six simple strategies to protect your time, lower stress, and keep your energy steady.Whether you’re juggling work, school drop-offs, extracurriculars, or simply trying to stay grounded, this episode will help you create more balance and calm as you start the school year.✨ Ready for extra support? Book a 60-Minute Breakthrough Session with me to clear the overwhelm and reclaim your time.

In this transformative episode, I’m joined by Goddess Brittney King, a renowned Pleasure Priestess, as she shares her journey from a life of people-pleasing and disconnection to one of deep embodiment, joy, and self-discovery.Brittney opens up about the pivotal moments that sparked her personal awakening and how she discovered the healing and transformative power of pleasure. We dive into why pleasure is much more than a physical experience—it’s a practice of presence, self-connection, and a path to healing past trauma.If you’ve ever felt stuck, disconnected from your body, or trapped by societal expectations, this episode is your invitation to reclaim your power, explore what truly brings you joy, and step fully into your purpose.🎧 Listen now and learn how to:Reconnect with your body and your desiresShed societal expectations and people-pleasing habitsUse pleasure as a tool for healing and empowerment✨ Don’t miss Brittney’s upcoming retreat!Join Brittney for an immersive experience designed to help women reconnect with their bodies, embrace pleasure, and ignite personal transformation. Spaces are limited, so secure your spot today: Brittney’s Retreat Signup: https://www.goddessbrittneyking.com/goddessGrab Brittney’s pleasure awakening meditation: https://www.goddessbrittneyking.com/giftLearn more about Brittney: https://bio.site/goddessbrittneykingLet's Connect📅 ⁠Be the first to know about upcoming events ⁠ 📲 ⁠Follow me on Instagram⁠✨ ⁠Let's work together

Are you caught in a cycle of overthinking that’s keeping you stuck? You’re not alone—and this episode is your roadmap out.In this episode, I’m breaking down the real reasons we overthink—from perfectionism and past trauma to people-pleasing and fear of making the wrong decision. You’ll learn the seven most common causes of overthinking, the different types of overthinking (like future-tripping, rumination, and creative looping), and how to tell which one you’re caught in.Then I’ll walk you through 8 proven strategies to stop overthinking and shift into aligned action—so you can finally move forward with clarity and confidence. These tools are the same ones I use with my 1:1 coaching clients, and you can start using them today.Whether you're a high-achieving perfectionist, a soulful seeker, or someone who spirals in decision-making, this episode will help you get unstuck.In this episode, you’ll learn:What overthinking really is and why we do it7 root causes of overthinking (including fear, trauma, and social conditioning)The 7 types of overthinking—and how to recognize your flavor8 strategies to break the overthinking cycle and start taking actionWhy having a reflection partner or coach can fast-track your growthLinks & Resources:🎧 Listen to the Gremlin Episode 🎧 Listen to my episode with Lisset King on releasing subconscious blocks 📅 Be the first to know about upcoming events 📲 Follow me on Instagram✨ Let's work together

What if one simple exercise could help you reconnect with yourself, clarify what matters most, and make empowered shifts in every area of your life?In today’s solo episode, I’m sharing one of my favorite tools from my coaching practice: the Wheel of Life. It’s a powerful yet approachable way to reflect on where you are right now, notice what’s working (and what’s not), and uncover what’s ready to shift—without judgment or overwhelm.After coaching hundreds of clients through life transitions—parenting teens, navigating career pivots, rediscovering purpose, healing burnout—this is the tool I return to again and again. Not just because it’s insightful, but because it works. It helps people see the whole picture and realize how one area of life is often deeply connected to another.💫 In this episode, you’ll learn:What the Wheel of Life is and how to use itHow to spot which areas of life are draining you and which are energizing youWhy improving just one slice of life often leads to big, beautiful shifts in othersThe patterns I’ve seen over and over again in my work with clientsHow to set goals that actually feel aligned, doable, and joyfulWhether you’re craving more balance, clarity, or momentum, this practice offers a grounded starting point—and an invitation to evolve with intention.🌀 You’ll leave this episode with:A practical tool you can use again and again as you growA fresh perspective on what’s possibleA reminder that you don’t have to figure it all out aloneIf you’re ready to take what you discover and turn it into aligned action—with support—let’s talk. Click here to book a free consultation. We’ll look at where you are, where you want to go, and how we can get you there—together.

In this episode, I sit down with Emotional Ninja and subconscious reprogramming expert Lisset King to dive deep into the real reason we stay stuck—even when we’re doing all the right things.As someone who has done a personal breakthrough session with Lisset, I can tell you—this work is next level. We go beyond surface mindset shifts and into the realm of deep subconscious transformation. If you've ever found yourself repeating the same toxic relationship patterns, sabotaging your success, or struggling to maintain the abundance you’ve worked hard to create, this conversation will open your eyes to what’s really going on.You’ll learn:The difference between your conscious and subconscious mind (and why the subconscious is running the show)How our earliest memories and beliefs shape our adult realityWhy we keep recreating the same problems (even when we "know better")What it actually means to release emotional baggage—and how it feelsThe four requisites of change—and why skipping step one (release) keeps you stuckHow energy work supports transformation at the cellular levelHow to rewire limiting beliefs like “I’m not good enough,” “I don’t belong,” or “Money isn’t safe”Lisset shares powerful analogies—like the ant and the elephant—to explain how your subconscious patterns are steering your life, even when your conscious mind has a totally different plan.If you’re a perfectionist, high achiever, or personal development junkie who’s tired of doing all the things and still feeling stuck… this episode is your wake-up call.🎧 Tune in now to hear my own personal breakthroughs, learn what subconscious baggage might be holding you back, and discover what’s possible when you finally release what no longer serves you.Lisset is a Trainer of Neuro Linguistic Programming, a Master Practitioner of Hypnosis Mental Emotional Release®, and a Level 4 Huna Practitioner and teacher — These tools are life-changing in helping people release the weight of the past and heal unresolved trauma. By blending ancient Hawaiian energy work with modern transformational modalities, Lisset guides her clients to reconnect with their deepest truth and align on a spiritual, mental, and emotional level.Connect with Lisset:On InstagramWebsiteHonest Feedback PodcastJoin Mastery Mornings🔥 Ready for a reset? Join me on August 7 for Ignite Your Purpose — a powerful 90-minute live experience to help you reconnect with your mission and move forward with clarity. Save your seat now.

Are you on a journey of personal growth but keep bumping up against the same emotional triggers or patterns? Ever wonder why certain people or situations push your buttons—or why you sometimes feel disconnected from your true self?This week, I’m thrilled to welcome Dr. Mike Simmons (aka "Shadow Mike") to the podcast. Mike is a shadow work coach and soul initiator who helps people explore the hidden parts of themselves they’ve been taught to ignore or suppress. Together, we dive deep into the world of shadow work—an often misunderstood yet profoundly transformative path rooted in Jungian psychology.Mike opens the conversation with a beautiful poem that reframes what it means to do shadow work. Rather than something dark or negative, the “shadow” is presented as the unlived self—the parts of us that hold incredible wisdom, creativity, and power.We talk about how shadow work can:Reduce emotional triggers and “psychic inflammation”Reveal what our projections say about ourselves (and how to use them for growth)Positively impact our relationships—especially as parentsHelp us reconnect with our purpose and live more authenticallyI also share real-life stories, including experiences from my own clients, that show how shadow work isn’t about fixing yourself—it’s about integrating your wholeness.Whether you’re a parent wanting to break generational cycles, someone exploring spiritual and emotional healing, or simply curious about your deeper purpose, this conversation will give you a fresh perspective on what’s possible when you meet your shadow with compassion.More about Shadow Mike:Dr. Michael Simmons (aka Shadow Mike) is an expert shadow work coach and soul initiator. He specializes in finding the psycho-spiritual root ailing you, then guiding you to your own abundant medicine, power, and agency to embody your unlived soulful life.Michael offers Shadow Work Journeys to guide individuals through their dense, dark, inner landscape. Schedule a free 60-minute Consultation SessionEmail: mike@shadowmike.comWebsite: ShadowMike.com1:1 Shadow Work: Schedule a free 60-minute Consultation SessionYouTube: @ShadowMikeCommunitySubstack: substack.com/@shadowmikePatheos Column: Transgressive Spirituality Let's Connect!Follow me on IGWork with me

In this episode, I break down what purpose truly means—and how to find yours. Spoiler: It’s not just one thing, and it’s definitely not just your job.I'll share powerful tools, deep reflection questions, and a soul-aligned framework to help you discover what lights you up from the inside out. Learn how the Japanese concept of Ikigai (life purpose) can guide you toward a more meaningful, joyful life—and why your purpose is less about what you do and more about who you are when you’re doing it.You’ll learn:Why purpose is not the same as your careerHow your purpose evolves over timeThe 4-part Ikigai framework Six questions to uncover your soul’s callingWhat your childhood “weirdness” can reveal about your true pathHow to align your gifts with what the world needs (and even get paid for it)Whether you’re feeling stuck, burned out, or just ready for more meaning, this episode will help you reconnect with your inner wisdom and move forward with clarity and confidence.MENTIONED IN THIS EPISODEReady to bring your purpose to life? Book a complimentary consultation.MORE FROM MEFollow me on IG @jennifer.delliquadriSUBSCRIBE AND REVIEWIf you enjoyed this episode, please subscribe, so you will never miss an episode. And if it resonated with you, I’d be so grateful if you left a review. It helps others find the podcast and supports this work. Thank you for being here!

When was the last time you did something just for the fun of it?In this episode, we’re talking all about how to bring more fun, lightness, and play back into your life—especially if it’s been a while. If your days feel like a constant loop of responsibilities, productivity pressure, and “shoulds,” this conversation is for you.Inspired by real coaching conversations, I’m sharing 8 powerful ways to reconnect with what brings you joy—plus tips for breaking free from the mindset that everything has to be useful, optimized, or productive.You’ll learn:How to redefine what fun means to you todayWhy feeling uncomfortable with fun is totally normal—and how to move through itThe importance of novelty and how to create more memorable experiencesWhat a “joy audit” is and how to use it to feel more energizedHow to give yourself full permission to do something just because it feels goodYou don’t need to earn your fun. You don’t need anyone’s permission. This episode will help you stop waiting for life to be less busy and start creating joy right now—with small, intentional shifts.Resources Mentioned:Episode 101 - Unlocking the Power of Play with Psychotherapist and Coach TJ MattonA Year of Yes: How to Dance it Out, Stand in the Sun and Be Your Own PersonLet's ConnectFind me on InstagramWork with me

Manifestation is more than just wishing for something—it’s about aligning your energy, thoughts, and actions with your deepest desires. In this episode, I’m unveiling my DREAMS Manifestation Method™, a transformative six-step framework designed to help you create your best life.Discover how to:Decide what you truly want and align with your desires.Release inner and outer blocks that hold you back.Embody the version of yourself who already has your dream life.Take bold, aligned Action toward your goals.Harness the Magic of intuition, synchronicities, and universal support.Surrender control and trust the process.I’ll share actionable tips, practical exercises, and personal insights to guide you every step of the way. Whether you're ready to take that first courageous step or you’re looking for clarity on how to manifest your dreams, this episode is for you.Register for Ignite Your Purpose, three powerful activations in just one hour to transform your future.Click here to explore how we can work together to co-create your dream life.