What if time isn’t actually the problem?
In this episode of Living Inspired, Rachel sits down with Michelle Niemeyer, a former attorney turned coach, to explore a powerful reframe she calls time bending.
Instead of managing time more efficiently or cramming more into already-full days, this conversation looks at how our relationship with time changes when we reconnect with what energizes us.
Michelle shares how chronic stress and burnout quietly shrink our world, draining joy, creativity, and focus, and how her own autoimmune diagnosis became a turning point that forced her to slow down and listen. From there, she explains how rediscovering what truly lights us up can expand our capacity, improve focus, and help us get more done without pushing harder.
This episode is especially meaningful for women navigating midlife, chronic stress, or ongoing symptoms, where the nervous system has been “on” for far too long. Rachel and Michelle explore how joy, creativity, movement, and alignment are not luxuries, but essential ingredients for healing, clarity, and sustainable energy.
Rather than offering another productivity system, this conversation invites you to pause, reflect, and take back agency over how you spend your time, energy, and attention.
Why burnout isn’t just about working too much, but losing pieces of yourself
How doing what energizes you can actually expand your experience of time
The connection between nervous system regulation, joy, and productivity
Why energy, not hours, is the real currency
Simple ways to regain clarity without quitting your job or overhauling your life
How small shifts in awareness can create big changes in how life feels
Michelle also shares a free resource for listeners, including a guided meditation and journaling prompts to help you identify what truly lights you up, along with a goal-setting framework designed to support intentional living.
As we stand on the edge of a new year, it’s easy to feel the pressure to set big goals, fix what feels broken, or reinvent ourselves entirely.
In this episode of Living Inspired, Rachel invites you into a very different way of approaching 2026. One that is gentler, more sustainable, and deeply rooted in who you are already becoming.
Instead of resolutions, we explore the idea of tiny experiments. Small, low-pressure shifts that help you listen to your body, rebuild trust with yourself, and create real change without burning out your nervous system.
This episode is especially for you if:
You feel tired of starting over every January
You’ve tried diets, supplements, or protocols that didn’t stick
You’re navigating midlife changes, chronic symptoms, or emotional overwhelm
You want to feel calm, confident, and more like yourself again
Inside the episode, we talk about:
Why resolutions often fail and what works better
How identity, not willpower, drives lasting change
What “tiny experiments” are and why they’re so powerful
Reflecting on who you became in 2025 (not just what you did)
How curiosity can replace pressure and self-criticism
Why symptoms are signals, not failures
How this approach supports healing, especially in midlife
Rachel also shares how this framework has shaped her own life and work, and why rebuilding trust with your body is at the heart of true healing.
Resources mentioned in the episode:
Free Consultation: Find Clarity and Relief with Rachel.
Mood Swings SOS (Free Audio Resource):
A calming nervous system reset you can use in the moment
Instagram: Follow Rachel at @PeaceInPerimenopause
I’m joined by Nina Manolson, a body peace coach and therapist with over 30 years of experience helping women end the war with food and their bodies.
Together, we explore the growing cultural pressure to shrink, especially in the era of GLP-1 medications, and the quieter question so many women are asking themselves: Should I be shrinking too?
This episode is not about judging GLP-1s or telling anyone what they should or shouldn’t do. Instead, it’s about understanding the emotional and relational impact of living in constant body comparison and management. Nina introduces the idea of body autonomy, reminding us that while every woman gets to choose what she does with her body, we also deserve a compassionate, connected relationship with it.
We talk about food noise and why simply shutting it off may mean losing important body communication. Nina reframes cravings and hunger as messages rather than problems, and shares what it actually looks like to build a respectful, sustainable relationship with food and body, especially if you were never taught how.
One of the most powerful moments of the episode is when Nina reads her poem, I Don’t Want to Die Hating My Body, a moving reminder of what’s at stake when we spend our lives at war with ourselves.
If you’ve ever felt pressure to shrink, struggled with food noise, or wondered if there’s a calmer, kinder way to live in your body, this conversation will meet you right where you are.
You can learn more about Nina and access her free journals, masterclasses, and Body Peace Deck at ninamanelson.com or bodypeacewithnina.com.
Contact Rachel: rachel@rachelcartarn.com
Learn more about her work: RachelCartaRN.com
Find relief from Mood Swings ASAP here: rachelcartarn.com/sos
In this bonus episode, we take a gentle pause from regular programming to honor something many people carry this time of year: grief. Whether your loss is recent or years in the past, the holidays often bring memories and emotions to the surface.
Rachel opens the episode by sharing her own experience of losing her dad and a simple analogy that reframes how grief lives within us over time. She offers compassion, permission, and understanding for anyone moving through a tender season.
This episode includes a special conversation from Rachel’s other podcast, Hospice Redefined, featuring three hospice professionals who have also experienced significant personal loss. Their stories offer comfort, validation, and practical tools for navigating the holidays with more ease.
Why grief often intensifies during the holidays
A simple way to understand how grief changes over time
How honoring a loved one can create connection and relief
Real stories of adapting traditions and creating new ones
Practical strategies for lowering expectations and protecting your emotional energy
Gentle reminders that you don’t have to navigate this season alone
This episode is for anyone grieving a loved one, anyone supporting someone in grief, and anyone who feels heaviness or emotional overwhelm during the holiday season.
May this episode bring comfort, connection, and a little more breath to your season.
Reach out to Rachel: rachel@rachelcartarn.com.
Find out more about her work: RachelCartaRN.com
Learn more about her passion project: HospiceRedefined.com
If you have been feeling irritable, overstimulated, or like your nervous system is stuck on high this holiday season, this episode is for you.
In this coaching call I am sharing with you, we talk about what actually makes this time of year feel so intense and how to gently bring your system back down without clearing your schedule or disappearing for a week. You will learn simple, realistic ways to create tiny pockets of space that calm your body, soften your mind, and help you feel more like yourself again.
These strategies work during the holidays and in any busy or transitional season of life.
Why the holidays and other busy seasons hit your nervous system harder in midlife
How sensory overload, hormones, blood sugar, grief, and expectations all play a role
What “dysregulated” really looks like in everyday life
Simple ways to create space without canceling everything on your calendar
“Space snacks” you can use anywhere: mini regulation tools in between tasks or conversations
How to use breath, silence, and small pauses as powerful nervous system medicine
Gentle questions to help you prioritize what actually matters and let go of what drains you
Permission to choose presence over perfection and cut out things that steal your peace
Mentioned in this episode:
Free 5-minute Mood Swings SOS audio
A short guided reset you can use when irritability, rage, or emotional overload hit.
Connect on Instagram: @peaceinperimenopause
In this episode, I am inviting you into something that feels very close to my heart.
On Black Friday morning, instead of running a sale, I felt led to simply open my Zoom room for 30 minutes and offer a live breath and meditation practice. No slides. No pitch. Just community, connection, and a space to allow whatever was present.
If you are in midlife, or in any season where your hormones, emotions, and energy feel like they are all over the place, you might recognize yourself in this conversation. Mood swings, irritability, oversensitivity, grief, and feeling “not like yourself” can bring so much shame. In this episode I walk you through a gentle body scan, a simple journaling practice, and a way of relating to your inner world that is rooted in curiosity instead of judgment.
Allowing what you feel is not weakness. It is one of the most powerful ways to get unstuck.
In this episode you’ll hear about:
Why allowing your feelings can open the door to healing
How trauma and “shoulds” can create patterns that leave you feeling stuck
What it looks like to create space in your day for your nervous system to soften
A guided body scan you can do lying down, sitting, walking, or even driving (eyes open)
Simple journaling prompts to help you hear from your inner wisdom
Why practices like this are no longer “nice to do,” but essential when you are in a season of flux
Mentioned in this episode:
The Mood Shift Method (one of my core frameworks for stabilizing mood swings)
Mood Swings SOS free audio (short audio you can use in the moment when your mood spikes)
Blog + podcast archive: rachelcartaRN.com (click “Blog / Podcast” in the menu)
If this episode supports you, it would mean so much if you shared it with a friend or left a review. It helps these conversations reach more women who need to know they are not alone.
Find and follow Rachel on instagram: @peaceinperimenopause
I’m sharing Chapter 3 of my book, Secrets to Authentic Happiness, as today’s episode.
This chapter is all about the power of gratitude, how it rewires your brain through neuroplasticity, and why a simple five-minute daily practice can begin to shift your entire inner world.
You’ll hear stories from my clients, the science behind gratitude, and a guided invitation into a 90-day practice I call Living in Extreme Gratitude—a gentle, doable way to retrain your brain to look for small moments of joy, even on the hardest days.
If you’ve ever rolled your eyes at “just be grateful” advice or felt like gratitude practices were too fluffy or forced, this chapter is for you.
And if you love what you hear, you can grab the full audiobook here:
👉 SecretsToAuthenticHappiness.com/audiobook
Share your gratitude journey with me:
Email: support@rachelcartarn.com
Instagram: @peaceinperimenopause
What happens to marriage when hormones shift?
For many women, midlife brings not only physical changes — but emotional distance, shorter tempers, and a quiet wondering: What happened to us?
In this deeply personal episode, I sit down with Brooke Davis, creator of Marriage in Perimenopause, to talk honestly about what’s really happening inside relationships during this season of life — and how to find your way back to connection, compassion, and understanding.
This conversation came straight from my own experience.
When my perimenopause symptoms began, after working in a high-stress hospital environment, I didn’t recognize myself anymore. I felt irritable, foggy, exhausted, and disconnected. My husband once said, “I just wish you were like you used to be,” and it broke me. Because I wanted that too.
Learning how much my hormones and nervous system were affecting my mood, my energy, and my relationships changed everything. And Brooke helped me see that clearly.
Together, we talk about:
✨ Why midlife can make relationships feel strained — and what biology has to do with it
✨ The “Estrogen Veil” and why little things suddenly feel so big
✨ How to communicate with your partner when brain fog and irritability take over
✨ The real reason libido changes — and how to rebuild intimacy naturally
✨ The emotional and practical tools that help couples reconnect
✨ Why this season can actually become a turning point toward deeper love and understanding
Brooke’s perspective combines relationship wisdom and hormone science in a way that brings instant relief — and hope.
Whether you’re married, dating, or simply trying to understand yourself better, this episode will help you see that you’re not broken. You’re just changing. And there’s a way through.
Connect with Brooke:
Instagram: @marriageinperimenopause
Check out her course The Hormone-Informed Midlife Marriage — a powerful resource for couples navigating this season together.
Connect with Rachel:
Website: RachelCartaRN.com
Instagram: @peaceinperimenopause
Grab the Partner Communication Guide mentioned in this episode — it’s a free resource to help you start these conversations with more clarity and compassion.
Get The Mood Shift Method to finally know what to do to navigate mood swings during perimenopause.
More articles to check out regarding relationships and lower perimenopause symptoms:
➡️ Cacioppo & Cacioppo, Psychoneuroendocrinology, 2014
➡️ Idiana HI et al., Menopause Research Journal, 2022;
➡️ Tadayon et al., Journal of Midwifery & Reproductive Health, 2024
Does it ever feel like the smallest thing can send your whole day spiraling?
You spill the coffee, your kid melts down, a meeting runs late—and suddenly, your emotional stability feels like it’s gone.
In this week’s episode, Rachel opens up about what real resilience looks like in perimenopause—and why it’s not about pushing harder or doing more. Through her personal story of burnout as a nurse during the COVID pandemic, she shares how resilience isn’t a mindset—it’s a physiological state.
You’ll learn:
Why resilience feels so out of reach in midlife (and why that’s not your fault)
What “allostatic load” means and how it explains your symptoms
The 3 foundations for rebuilding resilience: rest, mindset, and nervous system regulation
Simple daily practices to help you feel calm, grounded, and steady again
If you’ve been feeling like one small thing could send you over the edge, this episode will remind you that you’re not broken—you’re just overloaded. And there’s a way back to calm and strength.
👉 Grab Rachel’s free guide to uncover the root causes of your symptoms and start your path to relief: rachelcartaRN.com/lastinghealth
👉 Need a Mood Swing SOS? Grab one for free here: rachelcartarn.com/sos
This week’s episode is a little different. Rather than talking about hormones or health habits, I’m sharing something deeply personal, something that reminds us of the sacredness of life and how grief can be one of our greatest teachers.
Six years ago, I lost one of my dearest friends, Maria. Her life, and her passing, changed me forever. In this episode, I reflect on what she taught me about living with purpose, love, and courage.
Whether you’ve lost someone close or simply need a reminder to slow down and be present, this conversation will invite you to pause, breathe, and reconnect with what truly matters.
Because living inspired isn’t about perfection; it’s about presence. It’s about honoring the gift of being alive.
Why grief can be one of life’s most powerful teachers
How loss can inspire you to live more fully
The connection between life, death, and healing
How serving in hospice care reminds me of what truly matters
A reflection on finding stillness in the busyness of life
Take a moment to honor someone who has shaped your life. Light a candle, take a walk, or simply say their name out loud.
Share this episode with a friend who might need comfort or encouragement today.
Please leave a review. It helps more women discover Living Inspired.
🌿 Instagram: @peaceinperimenopause
💻 Website: RachelCartaRN.com
🎧 Listen to more episodes: Living Inspired Podcast
You’re the one everyone depends on; the woman who holds it all together.
But inside, you’re tired, emotional, and wondering how much longer you can keep this up.
It’s not that you’re failing.
It’s that perimenopause makes doing it all impossible and pushing harder only fuels the chaos happening inside your body.
In today’s episode, Rachel Carta, RN, Functional Nutrition Counselor, and Life Coach, breaks down:
✨ Why “doing it all” no longer works in midlife
✨ What’s really happening in your body during perimenopause
✨ How emotional ups and downs are actually signals from your body
✨ Three simple shifts, Simplify, Stabilize, and Support, that help you feel steady again
✨ How to start listening to your body instead of pushing through
Rachel shares her own story of hitting the wall (and the moment her son said, “Mom, I know you’re not fine”) and how that realization became a turning point toward healing, calm, and clarity.
You’ll walk away knowing that you’re simply being invited to care for yourself differently.
Free Guide: Why You Still Feel Off—What Your Symptoms Are Really Telling You (and How to Start Feeling Like You Again)
→ Get a 5-minute checklist and three gentle shifts to start feeling better today.
Learn More: rachelcartarn.com
Connect on Instagram or FB: @rachelcartarn
Have you ever walked out of the doctor’s office feeling dismissed?
Maybe your labs came back “normal,” yet you’re still exhausted, moody, bloated, or foggy and the only advice you got was “eat less, move more” or “here’s a prescription.”
If that sounds familiar, this episode is for you.
Conventional medicine is lifesaving in emergencies, but when it comes to chronic symptoms and midlife changes, it often misses the bigger picture. That’s why so many women feel unheard and stuck, because the system wasn’t designed for prevention, or for the complex hormonal and metabolic shifts that happen in midlife.
In this episode, I share:
The frustrating advice most midlife women hear (and why it falls short)
The truth about “normal” labs and what you actually need to ask for
Why symptoms like fatigue, brain fog, mood swings, and bloating are signals, not failures
Simple strategies to start supporting your body right now without strict protocols or chasing diets
You’ll walk away empowered to ask better questions, understand what your body is trying to tell you, and take practical steps that support long-term vitality.
Because “normal” doesn’t mean fine and you deserve more than crisis care.
👉 Get the free resource mentioned in this episode: rachelcartaRN.com/lastinghealth
If this episode spoke to you, please follow the show, leave a review, and share it with a friend. That’s how we spread this message to more women who need hope and clarity in their health journey.
Life in perimenopause, midlife, or even just womanhood can feel too full, too heavy, and too overwhelming. The last thing you need is another complicated plan.
In this episode of Living Inspired, I’m sharing three gentle, simple practices you can lean on this week to bring calm to your body and mind—without adding hours of work to your day. These are practices I use personally and with my clients to shift out of fight-or-flight and back into balance.
If you’ve been feeling anxious, exhausted, or on edge—you’re not broken. Your body is sending signals that it needs support. These practices will help you listen, reset, and find more resilience in the middle of life’s demands.
Why symptoms in perimenopause are signals—not failures
How a simple breathing reset can calm your nervous system in minutes
The power of stepping outside for natural light and gentle movement to reset your mood and sleep
A quick evening body scan ritual to quiet your mind and prepare for restorative rest
Why calm doesn’t come from doing more—it comes from listening to your body
These are tiny, gentle shifts—but they’re powerful anchors, especially in a season of life where your body can feel unpredictable.
Grab my free guide: The Real Reason You Still Feel Off
Follow me on Instagram: @rachelcartarn
If this episode resonated with you, please share it with a friend who needs a reminder that calm is possible—even in perimenopause. And if you love the show, leaving a review helps more women find the support they need.
Do you ever feel like your life is so full that the idea of “fixing your health” feels impossible?
If you’ve been running on empty—juggling work, family, errands, and the never-ending to-do list—it’s easy to believe you need a massive overhaul to start feeling better. But here’s the truth: healing doesn’t begin with doing more. It begins with the right small shifts, repeated consistently.
In this episode, I’m sharing:
The myth that’s keeping so many women stuck in exhaustion and frustration
Why quick fixes and information overload can make healing harder, not easier
A client story that shows how one intentional shift can change everything
3 powerful actions you can try in under 15 minutes to support your nervous system, reclaim your energy, and create momentum in your healing journey
You don’t need a perfect season of life or a brand-new plan to start feeling like yourself again. You just need to begin with one small step.
✨ Free Resource: Exhausted and Bloated? This Might Be Why
Grab your copy at RachelCartaRN.com/lastinghealth
Have you ever felt like your body is betraying you? Maybe it’s migraines, fatigue, anxiety, mood swings, or digestive issues that just won’t go away—no matter what diet, supplement, or protocol you try.
I know that feeling all too well. In 2020, as a brand-new nurse on a high-acuity COVID floor, my body completely broke down. I was unraveling under the stress, getting up to 25 migraines a month, barely sleeping, and starting to believe I had ruined my life by becoming a nurse.
But that rock-bottom moment led me to a truth that changed everything: your symptoms are not failures—they’re signals.
In this episode, I share my personal story of collapse, discovery, and healing. You’ll learn:
Why symptoms like migraines, fatigue, and anxiety aren’t random—they’re messages from your body.
The missing piece in our conventional medical model when it comes to chronic conditions.
How functional nutrition helped me get to the root causes instead of masking symptoms.
Why healing isn’t about quick fixes or “trying harder,” but about tuning in to your body’s wisdom.
If you’ve been feeling exhausted, bloated, on edge, or just not like yourself lately—this episode is for you.
✨ Resources mentioned in this episode:
Grab my free guide: Exhausted, Bloated, On Edge? This Might Be Why
Book a free Clarity and Relief Session: rachelcartarn.com/schedule
Connect with me:
Website: rachelcartarn.com
Instagram: @rachelcartarn
If this episode resonates with you, share it with a friend who needs to hear that they are not broken.
Welcome back to Part 2 of this incredibly moving and insightful conversation with trauma healing guide Mandy Harvey.
If you’ve ever wondered why you “self-sabotage,” why motivation isn’t enough, or why change feels so hard to sustain—this episode is going to offer so much clarity, compassion, and hope.
In Part 2, we dive deeper into the emotional patterns that keep us stuck and how to begin healing them from the inside out.
Mandy shares a beautiful somatic practice called “Body Talk” and explains how to listen to your body in a way that helps you finally move forward—without burnout or pressure.
This is for anyone who's tired of fighting their body and ready to build a gentler, more sustainable path to healing.
✨ In this episode:
What self-sabotage really is (and what it’s not)
Why beliefs like “I’m not enough” live in the body
How to pause and create space between your reaction and your next step
The Body Talk practice: how to listen to stored emotions without fear
A breathwork practice to help rewire limiting beliefs
Why your body is already wise, resilient, and built for healing
Mentioned in this episode:
Free gift: StopYourBrainBully.com
Mandy Harvey’s website: www.mandylharvey.com
Connect with Mandy on Instagram: @mandylharvey
Connect with Rachel: @rachelcartarn
Have you ever felt stuck in a cycle of starting and stopping—no matter how much you want to feel better?
In this powerful two-part conversation, I’m joined by trauma healing guide Mandy Harvey to explore what’s really happening beneath the surface when we can’t seem to stay consistent with our health habits.
In Part 1, Mandy shares her courageous personal story and helps us begin to understand the deep connection between trauma, resistance, and our nervous system.
Whether you've been hard on yourself for not having enough motivation or you’ve been wondering why change is so hard to sustain—this conversation will help you see things through a new, more compassionate lens.
You are not broken. Your body is responding exactly the way it was wired to survive. And healing is possible.
In this episode:
Mandy’s story of trauma, survival, and healing
The hidden cost of perfectionism and emotional stress
Why we keep falling back into old patterns (even when we feel better)
How trauma is stored in the body
A beginner-friendly explanation of the nervous system and stress response
A simple digestion tip that can help reduce bloating and improve energy
Mandy Harvey’s website: www.mandylharvey.com
Free gift: StopYourBrainBully.com
Connect with Mandy on Instagram: @mandylharvey
Connect with Rachel on Instagram: @rachelcartarn
In today’s episode of the Living Inspired Podcast, I’m sharing a truly special conversation with a remarkable woman who has lived through a century of experiences. Fern, who at 100 years old, shares timeless lessons on living a life filled with faith, positivity, resilience, and purpose.
In this episode, you’ll hear:
Fern’s secrets to living a long, healthy life, including her powerful approach to staying positive and listening to your body.
The importance of faith and how it has guided her through the darkest times of history.
How focusing on helping others and maintaining a positive mindset can transform your life.
Simple yet profound advice on taking care of yourself, your loved ones, and the things that matter most.
Fern’s reflection on the world’s changes and how we can stay grounded amidst turmoil.
Fern’s story isn’t just about longevity—it’s about living a meaningful life, grounded in love, faith, and intentional choices. Her wisdom and perspective are sure to inspire you to live with more peace, purpose, and gratitude.
Join us in this heartwarming conversation and let these lessons from a centenarian guide your journey.
Please subscribe to the show and share the episodes with those you love.
In today’s powerful episode, Rachel Carta down with Kate Zuraw, a licensed social worker turned mentor and the creator of Liminal Resilience.
Together, they explore a transformative practice that helps you declare your independence from the limiting beliefs and identities that are holding you back.
This Independence Day, it's time to declare your personal freedom from the things that no longer serve you. Whether it’s negative thinking, old narratives, or unhelpful relationships, Kate shares a brilliant process to help you reclaim your power and step into the next version of yourself.
In this episode, you’ll learn:
How to affirm your inherent worth even when you don’t feel it deep down yet.
A unique and actionable process for identifying the beliefs and behaviors that have been weighing you down.
The importance of releasing what no longer fits the person you’re becoming.
How to begin declaring your own personal power with actionable steps that align with your values and desires.
Practical advice on how to commit to these declarations, including journaling, setting boundaries, and surrounding yourself with supportive people.
Kate encourages us to honor our own growth and evolution, and to approach this process with compassion. It's all about progress, not perfection.
Episode Highlights:
“We hold these truths to be self-evident” – Using this declaration as a way to affirm your inherent worth and strength.
The significance of creating a personal Declaration of Independence and the power it holds in helping us let go of limiting beliefs and reclaim our autonomy.
Simple, actionable ways to start the journey of empowerment today, no matter where you are in your process.
The idea that this is not a one-time event, but a continuous practice of self-discovery and personal growth.
This episode is filled with compassion, clarity, and actionable insights that will inspire you to move beyond limiting beliefs and embrace your potential for growth and personal freedom.
Resources Mentioned:
Read Kate’s guest blog on Rachel's website at RachelCartaRN.com/declare.
Liminal Resilience – Kate’s transformative approach for coaches, therapists, and healers.
Be sure to listen, reflect, and take one small step today toward your personal declaration of independence!
Join the Conversation:
Follow Rachel on Instagram @RachelCartaRN and Kate @liminalresilience and share your insights from today’s episode.
What will you declare independence from in your life?
In this episode of the Living Inspired Podcast, Rachel Carta dives into a powerful concept that can make a massive difference in your health and well-being: the Pareto Principle, or the 80/20 Rule.
Rachel explains how small, consistent habits—those simple actions we often overlook—can lead to profound results over time.
If you’ve been feeling overwhelmed by all the changes you “should” be making, this episode will help you see how small shifts in your daily routine can create lasting transformation. Learn how focusing on the 20% of habits that move the needle can make a world of difference in how you feel.
In this episode, you’ll hear about:
The Pareto Principle and how it applies to health
Small, consistent habits that create big results
How to identify your “20%”—the actions that make the most impact
Tips for staying consistent with the habits that help you feel your best
Resources Mentioned:
Join the Conversation:
What are the small habits that make the biggest difference in your health? Send Rachel a message on Instagram at @rachelcartaRN, or email her at rachel@rachelcartaRN.com. Rachel would love to hear from you and help you identify your “20%”!