Finding love doesn't have to mean spending years reliving your past in therapy. In this episode of Aging Fiercely, I sit down with Riana Malia, a board-certified neurosomatic practitioner and identity architect who specializes in helping high-achieving women stop managing love like a side project. Riana shares her powerful personal story of divorce, single motherhood, and transformation, and introduces us to a revolutionary approach to emotional healing that doesn't require endless talk therapy. Through subconscious rewiring and nervous system work, she helps women release decades of emotional baggage in a matter of hours, not years. We dive into quantum time release, a multi-dimensional technique that clears cellular memory without the pain of reliving trauma. If you're ready to create space for the love and life you actually want—whether that's romantic love, self-love, or both—this conversation will show you a completely different path forward. Riana's CLEAR framework offers women a roadmap to stop being stuck in their past and finally step into their future.

Key Takeaways

1. Memory is Cellular - Healing Requires More Than Talk Therapy Traditional therapy keeps you stuck in a therapeutic loop where you relive trauma over and over, reactivating your entire nervous system each time. Since memory lives in your body at a cellular level, true emotional healing for women requires techniques that release this stored energy without constantly revisiting painful experiences. Riana's approach focuses on clearing the past, not endlessly processing it.

2. Quantum Time Release Clears Decades of Emotional Baggage Painlessly Through quantum time release, women can release the energetic weight of anger, sadness, guilt, and shame that's accumulated over 30, 40, or 50+ years—without consciously reliving the events that caused the pain. This multi-dimensional technique works with your subconscious to transmute limiting beliefs like "I'm not enough" or "no one will ever love me," creating space for what you truly want in midlife and beyond.

3. You Can't Create What You Want While Holding Onto What You Don't Just like a closet stuffed with clothes you'll never wear again or a pantry full of expired food, your emotional and mental space needs clearing before new experiences can enter. Riana's CLEAR framework (Claim, Liberate, Embody, Activate, Rise) helps women identify what's blocking them from extraordinary love and systematically release those old patterns to make room for transformation.

Free Resource

Ready to discover what's standing between you and extraordinary love? Get Riana's Extraordinary Love Index (ELI) - a comprehensive 40-question diagnostic that reveals exactly where you are in nine key areas affecting your relationships and provides a personalized 28-page report with actionable next steps!

👉 Download ELI Quiz Here: https://quiz.rianamalia.com

Connect With Riana Malia

Website: RianaMalia.com 

Instagram: RianaMalia

LinkedIn: Riana Malia

YouTube: @rianamalia

Connect With Me

Pinterest: acostanzo 

Instagram: aging.fiercely

YouTube: amcostanzo

Let's Continue the Conversation

What was your biggest takeaway from this episode? Are you ready to stop managing love like a side project and finally create the relationships you deserve? I'd love to hear from you! Share your thoughts by leaving a comment.

Thank you for listening. I appreciate you and your time! If you have a quick moment, I would be forever grateful if you could subscribe by clicking the follow button, or leave a 5-star rating, or a quick review of the podcast if you found this episode valuable. It helps to spread the love ❤️

Welcome back for part two of my conversation with Master Healer Megan Edge!

What You'll Get From This Episode:

Permission to heal while you're still in the mess. You don't have to wait until everything is perfect to start feeling better. Every small step toward yourself counts.

A new way to understand what your body is trying to tell you. Those physical symptoms? They're not random. Learn how to decode what your body is communicating and why childhood patterns are still running the show.

Practical tools for trusting yourself more. From accessing your soul chakra's infinite wisdom to learning the difference between trust and catastrophizing - you'll walk away with ways to stop second-guessing yourself.

The foundation you've been missing. Your relationship with your body is important. Megan breaks down why loving your whole body (yes, even your knees) is the first step to everything else shifting.

Relief from other people's fears. Stop taking on everyone else's anxiety and learn how to stay grounded in your own knowing, even when the world around you is freaking out.

This conversation will give you clarity and remind you that you have way more wisdom inside you than you've been giving yourself credit for.

Connect with Megan: 

• Website: meganedge.ca

• "The Heart's Journey: Healing Hearts Oracle Cards and Guidebook" by Megan Edge

FOLLOW ME:

INSTAGRAM: @AGING.FIERCELY

PINTEREST: ACOSTANZO

In this episode, I'm getting real about my macro-tracking journey and how it's completely transformed my body in just 8 (or so) weeks. I thought I was eating healthy—I wasn't. I'm finally understanding what I'm fueling myself with, and I'm sharing my honest experience with balancing macros, the mistakes I was making, and why this might be the game-changer you need too.

What You'll Learn:

Understanding What You're Actually Eating I dive into why I thought I was eating healthy but was completely off balance—too many fats, too many carbs, and barely any protein. Learn how weighing your food (yes, it's annoying at first) can give you the knowledge you need to actually fuel your body properly.

Eating to Build Strength Discover why protein is non-negotiable if you're working out. I share how increasing my protein intake while balancing my macros helped me feel stronger than I have in years—and made my chronic pain disappear.

Eating to Lose Weight (Without Starving) The truth? I was under-eating overall but overloading on the wrong things. Now my meals are bigger, more satisfying!

Balancing Macros in Real Life From my addiction to Dots pretzels and cheese-and-crackers "lunches" to learning what proper portion sizes actually look like, I break down the reality of adjusting your eating habits.

Key Takeaways:

✓ Most of us think we're eating healthier than we actually are

✓ "Healthy fats" can quickly throw your macros out of balance (hello, avocado and peanut butter)

✓ Snacking was sabotaging my nutrition goals

✓ Tracking forces you to be intentional with your food

✓ Your body adapts—give yourself time to adjust

✓ Use the Chronometer app (free) to track everything

✓ Focus and intention together create real change

Bottom Line: If you're stuck at a plateau or not seeing the results you want from your workouts, it might not be about working out more—it might be about understanding what you're eating and balancing your macros. Trust me, it's worth the effort.

FOLLOW AGING FIERCELY:

INSTAGRAM: @AGING.FIERCELY

PINTERESY: ACOSTANZO

In this episode, I sit down with Megan Edge, a Master Healer from Victoria, BC, for a deeply transformative conversation about what it really means to heal. Megan brings together energy healing, plant medicine, aromatherapy, nutrition, and intuitive guidance to meet people exactly where they are on their health journeys.

We explore so many beautiful concepts in this conversation: how the language we use reveals our limiting beliefs, why wellness looks different for everyone, and how to navigate life's transitions with self-love instead of self-criticism.

Two Key Takeaways:

Healing vs. Getting Better - True healing isn't about slapping a band-aid on symptoms. It's about addressing the underlying emotional, physical, and energetic causes of what's showing up in your body. We don't just want to "feel better" temporarily - we want to heal at the root.

Your Story Shapes Your Reality - Pay attention to the language you use to describe yourself and your experiences. You can't change what happened to you, but you can change your relationship to it. By reframing your story and giving your experiences meaning and purpose, you step out of victimhood and into empowerment.

Resources:

To learn more about Megan Edge and her work:

Website: https://meganedge.ca/

Oracle Card Deck: The Heart's Journey: Healing Hearts Oracle Cards & Guidebook 

Plant Medicine Business: Beyond the Garden Gate Botanicals

Facebook: @beyondthegardengatebotanicals

YouTube: @MeganEdgeHealing

Coming Next Week: Part 2 with Megan, where we dive into her oracle cards, chakras, and manifesting.

Follow Me:

Instagram @aging.firecely

Pinterest @acostanzo74

Do you constantly find yourself awake at 3 a.m. and can't fall back asleep? Is it driving you absolutely bonkers, and you would do anything to figure out how to restore your nighttime sleep routine? I've got you, my fellow sufferer. In this episode, I'm sharing what's happening when you wake up at night—and 10 natural techniques to help you fall back asleep so you're not face down in your morning cup of coffee.

Key Takeaways:

• Middle-of-the-night wake-ups in midlife are often caused by cortisol spikes and hormone changes (perimenopause/menopause) that throw you into fight-or-flight mode when you need to be in the rest-and-digest mode.

• You have two vagus nerves that act as your body's natural relaxation system—and there are simple techniques you can use right in bed to activate them, calm anxiety, and fall back asleep without medication.

10 Techniques to Fall Back Asleep: The 4-7-8 Breath | Humming/Singing | Cold Water Face Splash (Dive Reflex) | Gargling | Neck & Shoulder Massage | Butterfly Hug for Anxiety | Progressive Muscle Relaxation | Gentle Yoga Poses in Bed | Acupressure for Sleep | Hand on Heart Technique

Connect with AM:

Instagram: aging.fiercely

Email: am@amcostanzo.com

If you found this episode useful and you're ready to dive under the sheets, before you do so, please rate and review this podcast on Apple Podcasts! ❤️ Your reviews help other women dealing with middle-of-the-night insomnia find these solutions. It takes just 60 seconds, and it would mean the world to me 💕.

I had the pleasure of sitting down with Dr. Natalie Beauchamp, a chiropractor, biohacker, author, and health educator who’s written six books on optimizing health.

We dove deep into her seven longevity hacks specifically designed for women over 40, and let me tell you—this conversation was packed with actionable advice that goes way beyond the typical “eat less, exercise more” recommendations we’re all tired of hearing.

Two Key Takeaways

1. You Have More Control Than You Think One of the biggest revelations from my conversation with Dr. Beauchamp is that we’re not victims of our genetics or our age. While 10% of our health outcomes are determined by genetics, a whopping 90% comes down to lifestyle choices. That means the daily decisions we make about sleep, movement, nutrition, and stress management have a massive impact on how we age. The tools and knowledge available to us now—from continuous glucose monitors to omega-3 testing—give us the power to personalize our approach and truly understand what our bodies need.

2. Sleep Is Your Non-Negotiable Foundation If you take away only one thing from this episode, let it be this: prioritize your sleep above everything else. Put a friggin’ fence around it! Dr. Beauchamp was crystal clear that sleep comes before workouts, before nutrition, before everything. It’s not just about being in bed for 7-8 hours—it’s about getting quality deep sleep and REM sleep. She literally said her life revolves around sleep now, and honestly, after hearing her explain the cascade of hormonal issues that happen when we’re sleep-deprived, I totally get it.

The 7 Longevity Hacks We Discussed

* Strength Training & Protein - Why grip strength is a longevity marker and why most women aren’t eating enough protein (aim for 0.8-1g per pound of lean body mass, or goal weight).

* Metabolic & Hormonal Optimization - Understanding cortisol and why blood sugar regulation is crucial during perimenopause and menopause.

* Nervous System Optimization - The vagus nerve, HRV tracking, and why most of us are living in sympathetic overdrive.

* Nutrition & Supplementation - The essential supplements and tests every woman should consider.

* Movement & Posture - Why “shrimp posture” is destroying our nervous system function.

* Personalized Biohacking & Data Tracking - When to use tools like CGMs and epigenetic testing.

* Sleep Optimization - The foundation that makes everything else work.

Resources Mentioned

Dr. Natalie Beauchamp’s Books

* Hack Your Health Habits

* SmartCuts: Biohack Your Health Span (with co-author)

* 4 additional books on health optimization (Amazon)

Find Dr. Beauchamp:

* Website: Dr. Nathalie Beauchamp

* Instagram: @drnathaliebeauchamp

* Practice location: Ottawa, Canada

Supplements Discussed

* Vitamin D - Get tested at the end of summer to establish baseline.

* Omega-3 Fish Oil - Look for high-quality options with polyphenols; consider omega 6:3 ratio testing.

* Magnesium - Especially helpful before bed for sleep, restless legs, and muscle health.

* Creatine - Emerging research on brain health benefits.

* Collagen Peptides - Can be added to morning coffee.

* Ashwagandha & Rhodiola - Adaptogenic herbs for adrenal support.

Peptides Mentioned

* BPC-157 (Body Protection Compound) - Available in oral capsule form; great for gut healing and recovery.

* Copper Peptide - Topical application for skin health.

* Oral Peptides - Emerging products for gum health.

Note: Dr. Beauchamp emphasized the importance of working with a qualified practitioner and sourcing materials from reputable suppliers. Many peptides do not have FDA approval in the U.S.

Testing & Tracking Tools

* Omega 6:3 Ratio Test - Finger prick test you can do at home; retest after 4 months.

* HbA1c Testing - Blood sugar panel to catch pre-diabetes early.

* Continuous Glucose Monitors (CGM) - Available for a few hundred dollars; wear for 14 days to understand your blood sugar responses.

* HRV (Heart Rate Variability) Tracking - Available through most fitness watches.

* Grip Strength Dynamometer - An Inexpensive tool available on Amazon.

* Sleep Trackers - To monitor deep sleep and REM sleep (Oura Ring mentioned).

Movement & Longevity Tests

* Dead Hang Test - How long can you hang from a monkey bar?

* Grip Strength - A major marker of longevity.

* Aim for 3 strength training sessions per week, 150 minutes of Zone 2 cardio, plus some high-intensity work.

I walked away from this conversation with Dr. Beauchamp feeling genuinely empowered—and I hope you do too. The message that really stuck with me is that aging well isn’t about perfection or doing all the things all the time. It’s about understanding your unique body, making informed choices, and giving yourself grace when life gets messy (because it will).

Whether you start with something as simple as tracking your sleep or protein intake, or you dive deeper into testing your omega ratios, the key is just to start somewhere. I’d love to hear what resonated with you most from this episode.

What’s one thing you’re going to try this week? Drop a comment below and let’s support each other in this journey of aging fiercely—because we deserve to feel amazing at every age.

If you haven’t already, subscribe to the podcast and share this episode with a friend who needs to hear this message. And don’t forget to check out Dr. Beauchamp’s books and resources linked above—they’re gold mines of practical information.

Tired of hearing "just exercise more and eat better"? Yeah, me too. In this episode, we're ditching the outdated advice and getting real about why every diet you've tried eventually falls apart - and spoiler alert: it's not because you're lazy or broken.

I'm breaking down the actual science behind why your brain fights you every time you try to change, why "familiar" feels safer than "better," and most importantly - three simple steps you can use RIGHT NOW to work WITH your nervous system instead of against it.

If you're sick of the shame spiral and ready to understand what's really going on, this one's for you.

What You'll Learn:

Why the "diet and exercise" prescription is incomplete (and honestly, a little BS)

How your brain equates "familiar" with "safe" - even when familiar feels terrible

Why your nervous system sounds the alarm every time you try something new

The difference between your conscious mind (the captain) and your subconscious mind (the crew just following orders)

Three practical steps to calm your nervous system and make change actually stick.

Bottom Line: You're not failing because you lack willpower. You're struggling because nobody taught you how to work WITH your nervous system. Now you know - and that changes everything.

CONNECT WITH ME:

PINTERST: ACOSTANZO

INSTAGRAM: AGING.FIERCELY

If this hit home for you, I'd love it if you could leave a quick 5-star rating or drop a ❤️ in the comments. Or hit that follow button so we can keep spreading the word that midlife isn't a crisis—it's a comeback!

In this episode, I dive into why the words you use matter more than you think—and how they're either charging you up or keeping you stuck exactly where you are. I break down the difference between words that create momentum and words that keep you playing small, plus what to do when you catch yourself using the wrong ones.

Key Takeaways

Your Words Hold a Charge

Think of your words like flashlights vs. floodlights—some barely light the way, others beam straight into the sky

The charge you give your words determines whether you move forward or stay stuck

If you're not feeling energized by what you're saying, stop talking about it

Choose words that set the tone for how you want to show up

Action Steps

Tune in and become aware of the words you're using

Ask yourself: Are these words charging me up or draining me?

If they're not energizing you, change them or stop talking about it

Choose an intention word for your day (like "curiosity")

Keep experimenting until you find what lights you up

Resources Mentioned

Previous lighthouse episode (referenced in this episode)

This is the first step to making incredible change—and you can feel it just in your words.

Let's Keep This Going

If this episode hit home for you, I'd love to hear about it. What word are you choosing for your day? What charge are your words carrying right now? Drop me a message on [Instagram @aging.fiercely or drop a comment below.

And if you found this helpful, please share it with someone who needs to hear it. We all know that person who's stuck telling themselves the same story over and over. Send them this episode. They'll thank you for it. ❤️

In this episode, I dive into something I've been dealing with lately: productivity avoidance. You know that thing where you find yourself doing all the less important tasks just to avoid tackling the big, scary stuff? Yeah, that.

I open up about how this shows up in my own life and business, and honestly, it's been eye-opening to recognize these patterns. But here's what I've learned—it's not just about time management or discipline. It's about getting real with yourself and digging into the emotional stuff that's actually driving the avoidance.

I want you to ask yourself some tough questions. What are you really resisting? What's underneath all of this? Because once you start uncovering those root causes, you can finally start breaking free from the identities and stories that have been holding you back.

Takeaways

Productivity avoidance is real and relatable—it's not a personal failure. It often shows up as busywork (like collecting information) that feels productive but keeps you from tackling what actually matters.

The key to breaking through is self-reflection and asking yourself the hard questions. What are you really avoiding? What deeper fears—judgment, change, failure—are driving this behavior?

Confronting those uncomfortable feelings and shedding light on your fears is what weakens their hold on you. Create space for the deep work that scares you, and watch yourself grow.

CONNECT WITH ME:

PINTEREST: ACOSTANZO

INSTAGRAM: AGING.FIERCELY

If this episode called YOU out too, do me a favor and leave a rating and review—I promise it takes less time than researching workout apps you'll never use. 😉 And hit subscribe so we can keep avoiding things together (kidding... kind of). ❤️

In this powerful minisode, I dive deep into the concept of shifting identity and why it's the real secret to creating lasting change in your life. If you've been struggling to lose weight, build your business, improve relationships, or break through income ceilings—willpower isn't your problem. Your identity is.

I share my own breakthrough moment after 15+ years of trying to build my business, and how I finally realized that the beliefs I hold about who I am were keeping me stuck. We explore how to identify the subconscious thoughts that are limiting you, from cultural and religious beliefs to the stories you tell yourself about your capabilities. This episode is all about personal transformation through identity work—getting curious about who you currently are versus who you need to become to achieve your goals. Whether you're navigating midlife changes or simply ready for your next level, this conversation will help you understand why self-trust and belief are the foundation of any meaningful change.

🎯 Key Takeaways

Willpower Isn't Enough for Lasting Change - Willpower is a finite resource that runs out quickly. Real transformation requires shifting your identity and becoming a different person with different beliefs, thoughts, and characteristics.

Your Identity Creates Your Reality Ceiling - If you're stuck at a certain weight, income level, or relationship pattern, it's because your current identity doesn't trust yourself beyond that point. Your subconscious beliefs about who you are determine how far you can go.

Curiosity Unlocks Identity Shifts - Ask yourself powerful questions: Who do I think I am? How do I identify? What does the version of me who's already achieved this goal believe about herself? Creating space for self-reflection and curiosity changes the energy around your situation and opens the door to transformation.

💬 Let's Continue the Conversation

What was your biggest takeaway from this episode? I'd love to hear from you! Email me at am@amcostanzo.com or leave a comment!

FOLLOW ME:

PINTEREST: ACOSTANZO

INSTAGRAM: AGING.FIERCELY

If this hit home for you, I'd love it if you'd leave a quick 5-star rating or just drop a ❤️ in the comments. Or hit that follow button so we can keep spreading the word that midlife isn't a crisis—it's a comeback!

In this episode, I sit down with Nina Pucillo, a health coach, two-time wellness cookbook author, and habit-building cooking show host with over two decades of experience in nutrition, fitness, and habit-building. As a woman over 50 herself, she intimately understands the unique hormonal challenges women face at this stage of life and is on a mission to cut through the wellness noise—offering a clear, sustainable path to better health. Her expertise has helped countless women regain their confidence, energize their bodies, and create a vibrant future.

 If you're tired all the time, struggling with weight loss despite "doing everything right," or feeling like your body has changed and no matter what you do you can’t lose the belly weight since hitting menopause, this conversation is for you. Nina reveals why most women over 50 are severely under-eating protein, how this creates hormonal chaos, and shares her game-changing "Power of Five" morning routine. We talk about the connection between muscle mass and hormone regulation, why resistance training is non-negotiable for aging women, and practical strategies for busy women who feel overwhelmed by conflicting health advice. Nina's approach focuses on eating more of the right foods rather than restricting, making this sustainable for women navigating the unique challenges of midlife.

🎯 Key Takeaways

1. Most Women Over 50 Are Protein Deficient Nina suggests aiming for a minimum of 100 grams of protein daily, ideally 1 gram per pound of your goal weight.

2. Resistance Training Prevents Age-Related Muscle and Bone Loss "You will have bone loss if you don't lift weights, period," Nina states. Muscle acts as an endocrine organ that helps regulate insulin and other hormones, making strength training essential for women over 50.

3. The Power of Five Morning Routine Sets You Up for Success Nina's system includes 5 affirmations, 5 intentions, 5 gratitudes, 5 minutes of reading, and 5 minutes of movement. This mindset work is the foundation that makes sustainable health changes possible.

CONNECT WITH NINA:

Website: Nina Cucina

YouTube: Nina Cucina

Facebook: Nina Cucina Healthy Gourmet

RESOURCES:

CRONOMETER APP

🔗 CONNECT WITH ME

📌 Pinterest: acostanzo 

📸 Instagram: aging.fiercely

💬 Let's Continue the Conversation

What was your biggest takeaway from this episode? I'd love to hear from you! Share your thoughts on Instagram or Pinterest and tag me.

Don't forget to subscribe, rate, and review the podcast if you found this episode valuable. It helps other people discover the show!

In this episode, I'm fresh off another run, sharing how I went from being someone who swore "I'm not a runner" to... well, someone who just runs. What started on the hottest day of the year at the end of June has become a simple part of my routine. I talk about stripping away all the mental drama around running, and how removing the conversation with yourself changes everything.

Two Key Takeaways:

1. Stop Having the Conversation The game-changer was taking all the mental back-and-forth out of running. No more "I should run today" or "I don't feel like it" or "Maybe tomorrow." I literally just start moving without thinking. When you remove the internal debate, you remove the opportunity to talk yourself out of it. No conversation = no guilt, no shame, no excuses. Just action.

2. Focus on the Doing, Not the Measuring I don't care about my pace, I don't track my distance, and I couldn't tell you if I'm getting "better" by traditional metrics. All I care about is that I'm still doing it. When you strip away the performance pressure and just focus on showing up, it becomes sustainable. This isn't about being fast. It's about being consistent.

The Challenge: Pick something you've been dreading but know you need/want to do. For the next 7, 21, or 30 days, just do it without the mental drama. Because life is one big grand experiment, and I'm betting you'll surprise yourself with how amazing it feels when you just start moving.

CONNECT WITH ME:

PINTEREST: ACOSTANZO

INSTAGRAM: AGING.FIERCELY

Love this episode? If this resonated with you, I'd be so grateful if you'd subscribe to the podcast and leave a review—it helps other people find these conversations! Got your own "taking the dread out" story? I'd love to hear from you. Connect with me on social media or drop me a message.

Until next time, keep experimenting!💋

Ready to reclaim your creativity and become the director of your own life? Join me for a transformative conversation with creative coach and author Pia Leichter, whose book "Welcome to the Creative Club" is revolutionizing how we think about midlife reinvention. In this deeply inspiring episode, we explore how creativity isn't just for "creative types" - it's your birthright as a human being. Pia shares her powerful insights on overcoming perfectionism, building unshakeable self-trust, and why taking action is the ultimate antidote to fear. Whether you're stuck in analysis paralysis, questioning your next life chapter, or ready to make bold moves toward your dreams, this conversation will give you the courage and clarity to trust yourself completely and create the life you truly want.

🎯 Key Takeaways

1. Creativity is Your Birthright - Reclaim Your Creative Power. Stop believing you're "not creative." Every human is inherently creative, and midlife is the perfect time to reconnect with this essential part of yourself and ask, "What do I really want to create next?"

2. Action Beats Overthinking - Build Self-Trust Through DoingThe mind will always find reasons not to take risks. True confidence comes from taking action despite fear, creating evidence that you can trust yourself to figure things out as you go.

3. Become the Creative Director of Your Life - Design Your Next Scene Instead of feeling overwhelmed by your entire future, get curious about the next scene you want to create. Ask yourself what the set design, costume, soundtrack, and script of your ideal life would look like.

CONNECT WITH PIA LEICHTER:

WEBSITE: KOLLEKTIV.STUDIO

INSTAGRAM: PIA LEICHTER

LINKEDIN: PIA LEICHTER

To order her book: Welcome To The Creative Club

🔗 CONNECT WITH ME

📌 Pinterest: acostanzo

📸 Instagram: aging.fiercely

💬 Let's Continue the Conversation! What was your biggest takeaway from this episode? I'd love to hear from you! Share your thoughts on Instagram or Pinterest and tag me.

Don't forget to subscribe, rate, and review the podcast if you found this episode valuable. It helps other people discover the show! ❤️

It's funny when you catch yourself doing the exact thing you're advising others NOT to do! Sometimes you have those "oops" moments, and honestly? It's all good—it just reaffirms your humanness!

So I got completely caught up in the swirl of the 3 negative C's—comparing, criticizing, and complaining—and I simply can't wait to share this minisode with you!

Picture this: I'm sitting there trying to record this episode, criticizing myself because it didn't sound "right", comparing myself to other podcasters who make it look so easy, and complaining that it's taking too long. I was doing ALL three things while creating content about not doing them! Wth!

I had to laugh.

But instead of spiraling, I got curious about it. I started asking, "Wait, why am I making this so hard for myself?" Because honestly, nobody else was making it difficult. Just me.

That one question helped shift the energy, and I began to feel good about being real and imperfect instead of trying to force some polished version.

What I hope you’ll take away from this minisode:

• How to catch yourself in the three negative C's before you spiral

• The simple change that breaks mental loops

• The one question that stops you from sabotaging yourself

Sometimes the best teaching moments come from doing exactly what you're telling others not to do. 

FOLLOW ME:

PINTERST: ACOSTANZO

INSTAGRAM: AGING.FIERCELY

If this resonates with you, I'd love it if you could leave a quick 5-star rating or drop a ❤️ in the comments. Or hit that follow button so we can keep spreading the word that midlife isn't a crisis—it's a comeback! 👊

Tired of the Monday morning motivation that disappears by evening? I know that feeling intimately, and in this episode of Aging Fiercely, I'm revealing why willpower isn't the answer to lasting change for women over 40. Instead of another failed attempt at transformation, I want to show you how "misalignment" between your mind and body is the real culprit behind self-sabotage patterns and emotional eating cycles.

I'm sharing my personal 30-day experiment that proved sustainable habit change doesn't require superhuman willpower—it requires strategic mindset shifts. I'll teach you the two powerful psychological techniques that can make any transformation feel easier, from breaking evening snacking habits to establishing consistent workout routines.

This episode is perfect for you if you're ready to:

• Stop the cycle of starting and stopping healthy habits

• Break free from emotional eating and comfort food patterns

• Create lasting change without relying on motivation

• Transform your relationship with food and exercise

• Build accountability systems that actually work

What I Cover in This Episode:

• Why I'm Throwing Willpower Out the Window

The real problem isn't your willpower—and I'll prove it to you

Understanding the "misalignment" between your mind and body

How your brain's safety mechanisms sabotage your best intentions

• My 30-Day Transformation Experiment

The specific changes I committed to (no pizza, pasta, bread, sweets, alcohol, or snacking + 20 minutes daily exercise)

Why I chose to tackle multiple habits simultaneously (and you can too)

How I proved that change can be "easy" when approached correctly

My Two Powerful Strategies for Lasting Change:

Strategy #1: Make a Firm Decision + Create Accountability

• Bonus Lesson #1: How I began to re-identify myself (and why this matters for you)

• Bonus Lesson #2: Why I put myself on the hook by telling others—and you should too

• How accountability transformed my decision-making

• Why discipline creates freedom (lessons I learned from Navy SEALs)

Strategy #2: The Pattern Interrupt Technique That Changed Everything

• Bonus Lesson #3: Finding your "this is bigger than me" why

• The power of telling yourself "this will be easy" (even when it feels crazy)

• How I learned to interrupt negative thought patterns

• Why I realized thoughts are habits that can be changed

• Creating calm instead of anxiety around change

Your Action Steps After Listening

Here's what I want you to do after this episode:

• Identify Your Misalignment: Choose one area where your mind and body feel out of sync

• Make Your Decision: Commit firmly to one specific change

• Create Accountability: Tell at least 5 people about your commitment (just like I did)

• Practice My Pattern Interrupt: When your brain says "this is too hard," respond with "this will be easy"

• Find Your Bigger Why: Connect your change to how it can impact others

CONNECT WITH ME!

WEBSITE: AMCOSTANZO.COM

PINTEREST: ACOSTANZO

INSTAGRAM: AGING.FIERCELY

If this episode resonated with you, please leave a five-star rating and share your transformation story with me. Remember: this is bigger than you—your change can inspire others!

Ever wonder why you can say all the right things about getting healthy but still feel completely unmotivated? In this mini-episode, I dive into the disconnect between what we tell ourselves and what we actually feel in our bodies. Drawing from an incredible conversation with a creative entrepreneur who took a terrifying leap to follow her dreams, I explore why positive thinking only works when your whole self is on board. If you've been struggling with self-doubt, negative self-talk, or feeling stuck despite your best intentions, this episode reveals the missing piece that changes everything.

✓ Stop fighting your gut feelings - If saying "I love working out" makes you feel anxious, your body is telling you something important

✓ Check in with your physical responses - Are you feeling expansion and excitement, or tension and dread?

✓ Small aligned actions beat big forced ones - You don't need to have the whole path figured out

✓ Your inner critic isn't the enemy - It's trying to protect you, but you can work with it instead of against it

Questions to Ask Yourself:

When I say positive things about my health goals, how does my body actually feel?

What stories am I telling myself that keep me stuck?

What would taking one small, good-feeling step look like today?

CONNECT WITH AM:

WEBSITE: AMCOSTANZO.COM

PINTEREST: ACOSTANZO

INSTAGRAM: AGING.FIERCELY

Ready to transform how you approach fashion after 40? Join me for an inspiring conversation with image coach Shari Gross-Cohen, who works with on-air talent and everyday women to help them present themselves authentically through style. In this episode, we dive deep into fashion confidence, breaking free from trends that don't serve you, and discovering how to dress for the body and life you have right now. Shari shares her expert insights on color theory, wardrobe decluttering, and why the connection between movement and style confidence is so crucial for women over 40. Whether you're stuck in a style rut or ready to revamp your entire wardrobe, this conversation will give you practical tools to develop a personal style that makes you feel fierce and confident at any age.

Key Takeaways

1. Authenticity Over Trends - Develop Your Personal Style Brand Stop chasing every fashion trend and instead focus on creating your own style identity. Shari emphasizes asking yourself "Who am I and how do I want to present myself to the world?" rather than blindly following what's popular.

2. Meet Your Body Where It's At - Embrace Current You Ditch the "aspirational" clothes that no longer fit and build a wardrobe around your current body. Learn to accentuate your best features now rather than waiting to lose weight or change your shape.

3. Movement Creates Style Confidence - The Mind-Body-Fashion Connection The most important foundation for fashion confidence isn't a new outfit - it's how you feel in your body. Regular movement and exercise naturally translate into wanting to get dressed and feeling good in your clothes.

🔗 Connect With Shaari

Website: ShaariCohen.com

Instagram: ShaariCohen

🔗 Connect With Me

Website: amcostanzo.com

📌 Pinterest: acostanzo

Instagram: aging.fiercely

💬 Let's Continue the Conversation What was your biggest takeaway from this episode? I'd love to hear from you! Share your thoughts on Instagram or Pinterest and tag me.

Resources Mentioned:

Shop Bop (shopbop.com) for trend inspiration

Z-Supply for comfortable monochromatic sets

Shinola watches (mentioned for men's accessories with good stories)

Don't forget to subscribe, rate, and review the podcast if you found this episode valuable. It helps other people discover the show!❤️

I recorded this from Block Island after the most incredible experience that perfectly captures what it means to find clarity in midlife and learn how to trust the process when you can't see the whole path ahead.

In this episode, I share the story of my unexpected run to a lighthouse that became the perfect metaphor for allowing yourself to trust yourself. If you've been struggling with finding clear direction in midlife, wondering how to move forward when you can't see the entire journey, or learning to trust your intuition when everything feels uncertain, this episode will resonate deeply.

I dive into why having a vision (your lighthouse) changes everything about how you navigate uncertainty, how to keep moving toward your goals even when obstacles obscure your path, and why trusting the process is crucial for anyone creating their next chapter after 40.

Episode Highlights & Key Takeaways

You Don't Need the Complete Roadmap

Finding clarity in midlife starts with glimpsing your vision - your lighthouse - not having everything figured out. When you catch sight of what calls to you, start moving toward it even if you can't see the whole path.

Obstacles Are Part of the Journey

Learning how to trust the process means understanding that potholes, detours, and moments when you lose sight of your goal aren't failures - they're just the reality of any meaningful journey toward clear direction in midlife.

Trust Yourself During Dark Days

Trusting yourself after 40 includes having faith during moments when your vision gets completely obscured. Keep moving forward based on your last clear sight of where you want to go.

What You Achieve Will Exceed Your Vision

When you finally reach what you've been working toward through clarity and persistence, the reality will be more massive and incredible than what you originally envisioned.

🔗 Connect With Me

🌐 Website: amcostanzo.com

📌 Pinterest: acostanzo

📸 Instagram: aging.fiercely

💬 Let's Continue the Conversation

What's your lighthouse right now? Are you working on finding clarity in midlife or learning to trust yourself when you can't see the whole path? I'd love to hear about how you're following your intuition and creating clear direction in your life! Share your thoughts on Instagram or Pinterest and tag me.

Don't forget to subscribe, rate, and review the podcast if you found this episode valuable. It helps other people discover the show!

This week, I'm talking about the 4 AM wake-up call that loves to ruminate over all the problems we feel are weighing us down - from the teeny tiny to the ginormous! Nothing is off-limits at 4 AM!

I'm here to share that there is a way to break free from that anxiety-inducing chatter that keeps us up and feeling exhausted the next morning. I'm going to help you turn the feelings of anxiety into feelings of hope and possibility that may even start getting you excited! (A much more sane and desirable way to be.)

Here's what you'll discover in today's episode:

1. How Your Brain Gets Addicted to Problems Research proves that solution-focused thinking works 9 times out of 10 compared to problem-focused rumination—even though your ego fights hard to keep you stuck in familiar mental loops, despite them making you feel terrible.

2. A 4-Step Process to Break Free from Mental Quicksand Learn the exact steps to shift from "What's wrong with me?" to "What do I want instead?"—including how to change your language, ask better questions, and focus on possibilities rather than probabilities.

3. A Surprising Technique That Unlocks Creative Solutions Uncover why talking to an imaginary horse (yes, really!) can give you better advice than your own overthinking brain—and how to access wisdom that doesn't feel like it's coming from your critical inner voice.

When I reframe how I look at a problem and I begin paying more attention to what's possible, I feel an actual shift in my body, and that right there is what helps me feel more expansive and free. If you're tired of feeling like a trapped audience member as your brain lists all your problems at 4 AM, listen in and try my 4-step process to change its tune!

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Is Fitness Accountability Coaching Right For You?

Below is the type of woman I love to help:

> You’re the family's default manager for everything from school forms to grocery lists, and it leaves you feeling like everyone else's needs come first while yours get perpetually pushed aside like Cinderella. 🧹

> You oscillate between “ALL” or “NOTHING” because you’ve got this pesky notion that if you can't do it "right," why bother.

> You feel like you’re always running on empty. You go through the motions without feeling a speck of joy, and at the end of the day, you’ve got nothing left to give except a laugh-snort at the idea of doing 10 squats during the commercial breaks.

> You’re quietly angry about feeling unseen and unappreciated, but don't know how to change it.

> You’re bombarded with negative messaging about aging and menopause, feeling powerless as you age—and you hate how all your clothes fit.

> You know you deserve to feel fit and healthy, and you’re ready to try something, ANYTHING, to change how you feel because deep down you know you need this.

If that sounds like you, let's talk about creating a partnership that keeps you connected to your vision, not just your workout schedule.

Hold onto your goldfish crackers, people! I've just had the kind of revelation that hits harder than your 3 PM energy crash. We're talking about the great American snacking epidemic and how your innocent "just one bite" habit is basically sabotaging your weight loss goals like a tiny, delicious snack-demon. Your body's fuel system is way more complicated than you think, and that handful of pretzels? Yeah, it's messing with EVERYTHING.

In this episode, I'm sharing my "a-ha" moment about how constant snacking prevents us from accessing our fat reserves for fuel. Instead, we're constantly burning the most easily accessible energy due to our snacking habits, which are most likely mindless!

The bottom line: Conscious snacking over perfection, always. You're not aiming to be a perfect eating robot - you're aiming to outsmart your own snacking demon!

Join the Snacking Demon Resistance

🎧 Subscribe to Aging Fiercely - Hit that follow button and join our community of reformed snacking demons ⭐ Rate & Review - Help other people discover their inner snacking demon slayer💬 Share Your Aha Moments - I want to hear about your own fuel tank revelations!

"Sometimes it takes a long time for it to click, but when it clicks, it clicks... and suddenly your relationship with that bag of pretzels will never be the same." - A.M. Costanzo, Snacking Demon Slayer Extraordinaire