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  • #116: Why Intensity Goes Badly After a Long Break & Exactly What You Can Do Instead to Reclaim Your Energy & Strength

    #116: Why Intensity Goes Badly After a Long Break & Exactly What You Can Do Instead to Reclaim Your Energy & Strength
    2025/04/15
    Part 2 of the Intensity Series Trying to rebuild strength after time off? This episode is for you. In Part 2 of our Intensity Series, we’re talking to the person who’s healthy at their core—but rusty when it comes to exercise or intensity. Maybe you’ve been sick, stressed, or just stuck in survival mode. Every time you try to “jump back in,” you crash. Sore. Frustrated. Burned out. Done. You’re not broken—you just need a better plan. In this episode, you’ll learn: Why most “get back into it” plans fail How to exercise safely after illness, stress, or long breaks What your Energy Fuse is—and how to work with it, not against it How to avoid burnout and finally build consistency that sticks If you’ve struggled to restart your workout routine—or want a smarter way to ease back into movement—this episode gives you the roadmap. 🎧 Hit play and learn how to rebuild without crashing. RELATED EPISODES: 🎧 Episode #114: The Hidden Reason Your Workouts Leave You Chronically Tired —and How to Finally Protect Your Energy 🎧 Episode #113: Intensity: The Self-Care Move Most Women Are Missing & How to Get Started Safely This episode tells you have to get started! Learn Something? Enjoy this Episode? Rate Us 5 Stars! It’s 30 seconds to help support more episodes. What Listeners Are Saying: “Heather and Jennifer share not just words, but real life information that you can take action on. I have learned so much from their podcast and website. I hate to think what my health would be today if I had not put into action all that I learned especially from them. Easy to listen to and you feel like they are sitting right in the room or car with you.” Join the Change! Subscribe wherever you listen—don’t miss what’s next. FOLLOW on Instagram @shechangeseverything or Facebook for extra tips and an insider look. LEAVE US A VOICE MESSAGE and you could be on the podcast! Fuel This Mission: Your support helps us to this work —buy us a coffee via Paypal: info@shechangeseverything.com Work With Us & Change Your Health: WORK WITH JENNIFERWORK WITH HEATHERBOOK A FREE 15-MINUTE CONSULTATION Questions? Hit us up: podcast@shechangeseverything.com Learn more at www.shechangeseverything.com. DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.
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    36 分
  • #115: Why Intensity Feels Risky as You Age—And How to Make It Work for You (or Someone You Love) When You're Older | The How-To-Do Intensity Series: 1 of 3)

    #115: Why Intensity Feels Risky as You Age—And How to Make It Work for You (or Someone You Love) When You're Older | The How-To-Do Intensity Series: 1 of 3)
    2025/04/08
    Part 1 of the Intensity Series In this three-part series, we’re unpacking one of the most powerful yet misunderstood tools in wellness: intensity. It’s key to rebuilding strength, protecting bones, boosting energy, and keeping your independence—but it works better when it’s matched to the season of life or health you’re in. That’s why this couldn’t be a one-size-fits-all conversation. It had to be a series. Because what works for a 35-year-old won’t work for someone recovering from fatigue or managing chronic illness—and it definitely won’t work for the 70-year-old dealing with joint pain or slower recovery. If this is you or someone you deeply love, this conversation will change everything! In Part 1, we're focus on older adults and what happens when your Energy Fuse—your body’s ability to handle effort and recover—starts to shift with age. You’ll learn: Why intensity is essential (not optional) after 60 How to start training without soreness or setbacks to make intensity feel less risky. The science behind why your body needs longer rest—but still responds beautifully to the right kind of challenge And how to rebuild confidence, one gentle dial turn at a time. You don’t need to go harder. You just need a better plan that respects your energy fuse and season of life. The results are beyond incredible. This episode is for anyone over 60—or for anyone who is caring for someone who is over 60 and has a loved one in that age bracket. This conversation will help you stay strong, steady, and in control of your health without injury or burning out and getting weaker. RELATED EPISODES: 🎧 Episode #114: The Hidden Reason Your Workouts Leave You Chronically Tired —and How to Finally Protect Your Energy 🎧 Episode #113: Intensity: The Self-Care Move Most Women Are Missing & How to Get Started Safely This episode tells you have to get started! Learn Something? Enjoy this Episode? Rate Us 5 Stars! It’s 30 seconds to help support more episodes. What Listeners Are Saying: “Heather and Jennifer share not just words, but real life information that you can take action on. I have learned so much from their podcast and website. I hate to think what my health would be today if I had not put into action all that I learned especially from them. Easy to listen to and you feel like they are sitting right in the room or car with you.” Join the Change! Subscribe wherever you listen—don’t miss what’s next. FOLLOW on Instagram @shechangeseverything or Facebook for extra tips and an insider look. LEAVE US A VOICE MESSAGE and you could be on the podcast! Fuel This Mission: Your support helps us to this work —buy us a coffee via Paypal: info@shechangeseverything.com Work With Us & Change Your Health: WORK WITH JENNIFERWORK WITH HEATHERBOOK A FREE 15-MINUTE CONSULTATION Questions? Hit us up: podcast@shechangeseverything.com Learn more at www.shechangeseverything.com. DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.
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    26 分
  • #114: The Hidden Reason Your Workouts Leave You Chronically Tired —and How to Finally Protect Your Energy

    #114: The Hidden Reason Your Workouts Leave You Chronically Tired —and How to Finally Protect Your Energy
    2025/04/01
    Ever start a new workout routine—only to end up sore, wiped out, or worse, stuck in bed for days? You’re not alone—and you’re not broken. The real issue? No one told you about your Energy Fuse. In this eye-opening episode, we reveal the science-backed reason why so many people—especially those dealing with fatigue, chronic illness, or burnout—struggle to tolerate exercise. It’s not about pushing harder. It’s about learning to work with your body, not against it. You’ll discover: What your Energy Fuse actually is—and how to stop blowing it Why post-exertional crashes (PEM) sneak up days after activity Why fasting or skipping food before workouts may be sabotaging your recovery How to use mid-move check-ins and the Two-Day Test to avoid setbacks The exact way to fuel your body so you gain energy—not lose it This episode is your guide to smarter movement, sustainable progress, and no more crashes. It’s time to stop guessing and start building the energy, strength, and confidence you deserve. Hit play now—because better workouts and better days start here. Learn Something? Enjoy this Episode? Rate Us 5 Stars! It’s 30 seconds to help support more episodes. What Listeners Are Saying: “Heather and Jennifer share not just words, but real life information that you can take action on. I have learned so much from their podcast and website. I hate to think what my health would be today if I had not put into action all that I learned especially from them. Easy to listen to and you feel like they are sitting right in the room or car with you.” Join the Change! Subscribe wherever you listen—don’t miss what’s next. FOLLOW on Instagram @shechangeseverything or Facebook for extra tips and an insider look. LEAVE US A VOICE MESSAGE and you could be on the podcast! Fuel This Mission: Your support helps us to this work —buy us a coffee via Paypal: info@shechangeseverything.com Work With Us & Change Your Health: WORK WITH JENNIFERWORK WITH HEATHERBOOK A FREE 15-MINUTE CONSULTATION Questions? Hit us up: podcast@shechangeseverything.com Learn more at www.shechangeseverything.com. DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.
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    38 分
  • #113: Step Up Gently: The Self-Care Move Many Women Are Missing

    #113: Step Up Gently: The Self-Care Move Many Women Are Missing
    2025/03/25
    Think intensity in exercise and movement needs to be long, intense, or exhausting to matter? Think again. In this episode, we reveal the science-backed secret to boosting energy, reducing stress, and building strength—in just 1 minute a day. Designed for busy, tired, or overwhelmed women, we’ll show you how small bursts of effort can create big changes in your health without burnout. This is intensity made doable, and it just might be the care shift you’ve been missing. Related Episode: Want to learn more about the Stress Adaptation Spectrum? Listen: #110: Why Healing Isn’t Working: The Stress Mistake That’s Keeping You Stuck Learn Something? Enjoy this Episode? Rate Us 5 Stars! It’s 30 seconds to help support more episodes. What Listeners Are Saying: “Heather and Jennifer share not just words, but real life information that you can take action on. I have learned so much from their podcast and website. I hate to think what my health would be today if I had not put into action all that I learned especially from them. Easy to listen to and you feel like they are sitting right in the room or car with you.” Join the Change! Subscribe wherever you listen—don’t miss what’s next. FOLLOW on Instagram @shechangeseverything or Facebook for extra tips and an insider look. LEAVE US A VOICE MESSAGE and you could be on the podcast! Fuel This Mission: Your support helps us to this work —buy us a coffee via Paypal: info@shechangeseverything.com Work With Us & Change Your Health: WORK WITH JENNIFERWORK WITH HEATHERBOOK A FREE 15-MINUTE CONSULTATION Questions? Hit us up: podcast@shechangeseverything.com Learn more at www.shechangeseverything.com. DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.
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    32 分
  • #112: 5 Unexpected Exercise Facts That Will Change the Way You Move (And Improve Your Health)

    #112: 5 Unexpected Exercise Facts That Will Change the Way You Move (And Improve Your Health)
    2025/03/18
    Think you need to exercise every day to stay healthy? Or that if you have a chronic illness or you’re getting older, you should "take it easy" to avoid overexertion or poor health? Think again. In this eye-opening episode we are busting some of the biggest exercise myths holding you back from better health. Whether you’re managing a chronic condition, navigating midlife, or just struggling with low energy, the right kind of movement could be your key to recovery, resilience, and longevity. Inside this episode, you will discover new research that shows: - Why skipping midweek workouts isn’t a failure—and why prioritizing sleep might actually improve your fitness. - The shocking truth about exercise intensity for chronic illness and aging. _ How to train your body to adapt to stress (instead of getting stuck in exhaustion and flare-ups). - What science really says about “weekend warrior” workouts—and why they might be the best option for busy, fatigued, or sleep-deprived women. - A sneak peek at our next episode. If you’ve ever wondered, “Am I exercising the right way for my body?” or "Why isn't this working?"—this episode will change how you move, recover, and thrive. 🎧 Hit play now, and let’s rethink movement together! Related Episode: Want to learn more about the Stress Adaptation Spectrum? Listen: #110: Why Healing Isn’t Working: The Stress Mistake That’s Keeping You Stuck We can't keep this podcast going without your help! It matters so much. If you haven’t already – here’s how you can support our work in four easy steps: REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.SHARE with someone who could use the information in this episode! You can also: FOLLOW on Instagram @shechangeseverything or Facebook.LEAVE US A VOICE MESSAGE and you could be on the podcast! WORK WITH JENNIFERWORK WITH HEATHERBOOK A FREE 15-MINUTE CONSULTATION Contact us with questions or comments: podcast@shechangeseverything.com. Learn more about the podcast at www.shechangeseverything.com/. Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal info@shechangeseverything.com DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.
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    59 分
  • #111: Too Tired or Too Wired? Learn the “Just Right” Approach to Healing w/ Goldilocks and the Three Bears

    #111: Too Tired or Too Wired? Learn the “Just Right” Approach to Healing w/ Goldilocks and the Three Bears
    2025/03/11
    Are you’re trying to take care of yourself, but nothing feels just right? Maybe you’re pushing too hard—tracking every bite, optimizing every workout, and piling on healthy habits… yet still running on empty. Or maybe you’ve pulled back completely, convinced that rest is the answer—but instead of feeling refreshed, you just feel weaker and more disconnected from your body. So, which is it? Do more? Do less? What actually works? Somewhere between too much stress and not enough challenge lies the real answer. And once you see it, you won’t look at your health the same way again. 🎙️ In this special Whimsical Wellness episode, we’re stepping into an unexpected version of Goldilock's story that just might change the way you see your body, your habits, and what’s really been keeping you stuck. 👉 Press play to find what’s actually “just right” for you. Related Episode: Want to learn more about the Stress Adaptation Spectrum? Listen: #110: Why Healing Isn’t Working: The Stress Mistake That’s Keeping You Stuck We can't keep this podcast going without your help! It matters so much. If you haven’t already – here’s how you can support our work in four easy steps: REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.SHARE with someone who could use the information in this episode! You can also: FOLLOW on Instagram @shechangeseverything or Facebook.LEAVE US A VOICE MESSAGE and you could be on the podcast! WORK WITH JENNIFERWORK WITH HEATHERBOOK A FREE 15-MINUTE CONSULTATION Contact us with questions or comments: podcast@shechangeseverything.com. Learn more about the podcast at www.shechangeseverything.com/. Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal info@shechangeseverything.com DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.
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    45 分
  • #110: Why Healing Isn’t Working: The Stress Mistake That’s Keeping You Stuck

    #110: Why Healing Isn’t Working: The Stress Mistake That’s Keeping You Stuck
    2025/03/04

    What if your self-care routine—the habits, the supplements, the recovery strategies—was actually keeping you stuck instead of helping you heal? Sounds impossible, right? But by the end of this episode, you might be saying, “I never knew that!”

    In this episode of Critical Conversations, we’re uncovering a missing piece in the wellness puzzle: the stress adaptation spectrum—and how being on the wrong side of it could be the reason you still feel exhausted, inflamed, and frustrated with your progress.

    We’ll break down:
    - What the stress adaptation spectrum measures
    - How healing itself can be a stressor—and why it matters
    - How to assess whether you’re in allostatic load or insufficiency
    - Small, research-backed shifts that can actually move the needle

    If you’ve ever thought, I’m doing everything right, so why do I still feel like this?, this episode will change how you approach your health for good.

    Tune in now and learn how to stop spinning your wheels—and start making real progress toward feeling better.

    We can't keep this podcast going without your help! It matters so much.

    If you haven’t already – here’s how you can support our work in four easy steps:

    • REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!
    • SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.
    • SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.
    • SHARE with someone who could use the information in this episode!

    You can also:

    • FOLLOW on Instagram @shechangeseverything or Facebook.
    • LEAVE US A VOICE MESSAGE and you could be on the podcast!
    • WORK WITH JENNIFER
    • WORK WITH HEATHER
    • BOOK A FREE 15-MINUTE CONSULTATION

    Contact us with questions or comments: podcast@shechangeseverything.com.

    Learn more about the podcast at www.shechangeseverything.com/.

    Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal info@shechangeseverything.com

    DISCLAIMER:

    We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast.

    Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.
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    33 分
  • #109: Your Home, Your Health: Uncovering the Missing Piece in Wellness w/ Natalie Biles, Shine Interior Design Studio

    #109: Your Home, Your Health: Uncovering the Missing Piece in Wellness w/ Natalie Biles, Shine Interior Design Studio
    2025/02/25
    Discover the hidden connection between your home and your health in this must-hear episode that will absolutely have you saying, “I Never Knew That.” In over 100 episodes, we’ve explored so much about health—but today, we are diving into what often can be a missing piece of the puzzle (and was in our own health journeys as well!): how your home environment can be a powerful driver of your well-being. Join us as we chat with Natalie Biles, co-owner and lead designer of Shine Interior Design Studio, as she unveils eye-opening insights into the secret life of your living space. From the surprising truth about indoor air pollution to the hidden risks in older homes and during renovations, Natalie explains how even subtle design choices can safeguard those with allergies, mast cell activation syndrome (MCAS), or other sensitivities. In this episode, you’ll uncover: • What most homeowners overlook about indoor air quality and why it matters so much • The untold risks of outdated building materials and remodeling practices • Simple, actionable design solutions that can transform your home into a haven for health. • How to avoid overwhelm. Plus—Shine Interior Design Studio is launching their very first digital course on healthy home design this spring! And while you wait, don’t miss their free guide, “10 Simple Design Swaps for Creating a Healthier Home.” It’s packed with practical tips that can transform your space to support your overall well-being. Download your copy today at www.shineidstudio.com/healthyhome and start making a difference in your home environment right away. Tune in now to empower yourself with the knowledge and tools to create a home that truly supports your health. If this episode gave you an “aha!” moment, share it with a friend who needs to hear this! We can't keep this podcast going without your help! It matters so much. If you haven’t already – here’s how you can support our work in four easy steps: REVIEW the podcast wherever you listen. It's a powerful way to help us spread the message of doing wellness differently!SUBSCRIBE to the podcast on iTunes, Spotify, or whichever app you’re listening on so you never miss an episode. Life gets busy. Take one thing off your plate.SIGN UP for our weekly e-mail newsletter. It's a personal letter and the essential support you need to make health changes.SHARE with someone who could use the information in this episode! You can also: FOLLOW on Instagram @shechangeseverything or Facebook.LEAVE US A VOICE MESSAGE and you could be on the podcast! WORK WITH JENNIFERWORK WITH HEATHERBOOK A FREE 15-MINUTE CONSULTATION Contact us with questions or comments: podcast@shechangeseverything.com. Learn more about the podcast at www.shechangeseverything.com/. Want to support the show? Buy us a coffee: https://bit.ly/buyusacoffee-CC or Paypal info@shechangeseverything.com DISCLAIMER: We want to remind our listeners that the information shared on this podcast is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you heard on this podcast. Your health is important to us, and we encourage you to consult with healthcare professionals for personalized advice.
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    52 分