Welcome to episode 200!!! This is a huge milestone! Four years ago, this podcast started in my closet with a laptop, a DIY intro, and a commitment to show up imperfectly. Today, I’m celebrating 200 episodes with you — whether this is your first listen or you’ve been here since Raising Happy Teens. Thank you for being here, sharing episodes, sending messages, and letting me be part of your life.
As we wrap up the year, we’re officially in “New Year, New You” season, and the internet is overflowing with pressure to fix yourself, reinvent yourself, or overhaul your entire life on January 1. But here’s the truth:
You don’t need a new you. You just need a supported you.
In this special milestone episode, I’m breaking down why traditional New Year’s resolutions often fail — and how to set goals that feel aligned, meaningful, sustainable, and actually doable. This episode is short, sweet, and designed to help you create real momentum without burnout or perfectionism.
🎧 In this episode, you’ll learn:
Why “New Year, New You” messaging is toxic and rooted in “not good enough” thinking
The psychology behind the fresh start effect and how it can help (not pressure) you
Five reasons most resolutions fail and how to avoid them
How to set goals that enhance your life instead of making it more stressful
A simple, identity-based framework that makes habits easier to stick with
Why small, subtle shifts create more transformation than massive overhauls
How to separate emotional needs from lifestyle goals so you stop setting goals from guilt
The mindset reframe that helps you build momentum all year long
🔥 You’ll also get my 6-step goal-setting framework
If you want 2026 to be the year where you become the most YOU you've ever been — grounded, supported, joyful, and aligned — this episode will show you exactly how to start.
Perfect for you if:
You're tired of all-or-nothing resolutions
You want sustainable health and wellness habits
You’re craving structure without pressure
You want to feel better in your body without guilt-driven goals
You’re ready for realistic, compassionate goal setting
Thank you for 200 episodes. I’m taking a short holiday break (my first ever!) and I’ll be back in January with brand-new episodes, expert interviews, and conversations about midlife health, hormones, strength, and quality of life.
Wishing you a beautiful holiday season and the happiest New Year. See you in 2026.
Ready for support?Book a call and let’s talk about your goals and how we can work together.
👉🏼 Download your free 75 Subtle Challenge Guide
👉🏼 Download my free 5-Day Strong Body Kickstart
I’m busting five of the biggest fitness and health myths that keep midlife women stuck, frustrated, and exhausted. If you’ve ever thought, “I'm destined to gain the menopause fifteen,” or “I have to do tons of cardio to stay fit,” this episode is for you.
I break down five common misconceptions about metabolism, strength training, cardio, and motivation — with evidence-backed truths that will help you feel strong, confident, and in control of your body.
By the end of this episode, you’ll know:
Why midlife weight gain is not inevitable and how to maintain muscle.
How one meal doesn’t derail your progress (and how stress about food can actually hold you back).
Why strength training — not endless cardio — is the key to fat loss and healthy metabolism.
Why lifting weights won’t make you bulky, but will make you toned, strong, and energized.
How to start even when motivation feels impossible, and why small consistent steps win over perfection.
If you’re ready to bust the myths that keep you stuck and walk into the New Year stronger than ever, this episode is for you.
Ready for support?Book a call and let’s talk about your goals and how we can work together.
In this episode, I’m breaking down one of the most misunderstood topics in women’s fitness: the minimum effective dose of exercise. If you’re a woman in midlife who feels like you “don’t have enough time to make workouts worth it” or you’re constantly burning yourself out trying to do more… this conversation is going to shift everything.
I share exactly how much exercise you actually need to build strength, support fat loss, increase energy, improve mobility, and protect your bone density—without spending hours in the gym or living in an all-or-nothing cycle. As a midlife strength and weight loss coach, I see so many women assume they need long, intense workouts or daily cardio sessions to see results, and it’s simply not true.
Inside the episode, I walk you through:
What the minimum effective dose really is
Why midlife physiology makes “more is better” workouts counterproductive
The science-backed weekly routine that delivers results
How to overcome perfectionism and redefine what a “successful” workout looks like
A simple, plug-and-play 2–3 day strength training plan you can start this week
How walking, mobility work, and zone 2 cardio fit into the bigger picture
You’ll also hear a real client story about how she’s getting stronger, dropping inches, and feeling more energized—working out just two days a week.
If you’re ready to simplify your workouts, stay consistent, and finally get stronger in midlife without burning out, this episode is your new go-to.
Ready for support?
Book a call and let’s talk about your goals and how we can work together.
I know how challenging it can be to show up to social events and stay on track with your goals—whether it’s your fitness, nutrition, or personal growth. In this episode, I’m sharing practical strategies for enjoying parties, dinners, and gatherings without feeling guilty or falling off course. You’ll learn how to set boundaries, make mindful choices, and still have fun while keeping your progress intact.
Here’s what we cover in this episode:
How to navigate social events without overdoing it
Strategies to maintain your habits without feeling deprived
Tips for saying “no” gracefully and protecting your energy
How to enjoy food, drinks, and socializing without guilt
Mindset shifts that make staying on track easier and more sustainable
If you’ve ever felt like social events completely derail your progress, this episode is for you. I’ll show you how to enjoy the moment AND stay aligned with your goals.
👉🏼 Download your free 75 Subtle Challenge Guide
👉🏼 Download my free 5-Day Strong Body Kickstart
👀 Looking for 1:1 support? Start with the 90 Day Reset.
In this episode, I’m talking about how to be sober-ish—cutting back on alcohol without completely giving it up. This is something I’ve been exploring in my own life, and I’ve seen it with friends and clients too. If you’re curious about reducing alcohol, feeling better the next day, or just taking control of your drinking habits, this episode is for you.
Here’s what I cover:
My personal journey to becoming sober-ish and why I stopped relying on alcohol
The benefits of drinking less
Small, actionable habits to reduce drinking without feeling deprived
Non-alcoholic alternatives, mocktails, and zero-proof drinks that actually feel special
How to handle social situations and what to say when people ask why you’re not drinking
Common pitfalls to avoid
Tips for staying on track
How to make this a sustainable lifestyle change
I share practical strategies to help you feel amazing, wake up refreshed, and enjoy social events without relying on alcohol. If you’re ready to make subtle shifts in your drinking habits, this episode will give you the tools to start today.
👉🏼 Download your free 75 Subtle Challenge Guide
👉🏼 Download my free 5-Day Strong Body Kickstart
👀 Looking for 1:1 support? Start with the 90 Day Reset.
In this episode, I’m diving into a popular challenge you’ve probably heard of — 75 Hard — and sharing why it might not actually be the best fit for women in midlife. While the idea of mental toughness and structure can sound appealing, I’ve seen how rigid challenges like this can actually lead to burnout, guilt, and disconnection from your body’s needs.
Instead, I’m introducing something that does work: 75 Subtle — a gentle, sustainable alternative designed for women who already have full lives and busy schedules. This challenge is all about making small, consistent shifts that honor your energy, support your goals, and help you create meaningful change without the all-or-nothing pressure.
If you’re a high-achieving woman who’s tired of pushing, proving, and burning out, this episode will help you reframe success with more ease and flow — just in time for the holiday season.
👉🏼 Download your free 75 Subtle Challenge Guide to start today
👉🏼 Download my free 5-Day Strong Body Kickstart
👀 Looking for 1:1 support? Start with the 90 Day Reset.
In this episode, I sit down with intuitive eating and food freedom coach Sabrina Magnan to talk about healing your relationship with food—especially if you’re a high-achieving woman who’s spent years stuck in the all-or-nothing cycle of dieting, restriction, and guilt.
Sabrina shares her powerful story of going from an elite synchronized swimmer obsessed with perfection and control to finding true peace with food and her body through intuitive eating. We explore why so many women in midlife still struggle with food and body image, how perfectionism plays a hidden role in disordered eating, and what it really means to rebuild trust with your body.
We also dive into the four pillars of her FUEL Method—a framework that helps women move from food obsession to food freedom.
If you’ve ever felt “addicted” to food, trapped in cycles of control and guilt, or disconnected from your body, this episode will show you that there’s nothing wrong with you—you just need to understand the root causes and rebuild your trust from the inside out.
✨ What you’ll learn:
🎧 Listen in as we unpack how to find true food freedom—and finally free up your mental energy for what really matters in life.
About Sabrina
Sabrina Magnan is an Intuitive Eating Coach and creator of Food Freedom Academy, where she helps women break free from binge eating, emotional eating, and food obsession so they can finally find peace with food and their bodies.
After spending years trapped in diet culture and perfectionism, Sabrina discovered how to heal her relationship with food through a blend of psychology, neuroscience, and intuitive living, an approach she now teaches through her signature FUEL Method. She’s also the host of the Live Unrestricted Podcast, where she shares honest, empowering conversations that help women uncover the real reasons they struggle with food and how to create lasting freedom without rules or restriction.
Sabrina’s mission is to help women stop shrinking their lives to fit their bodies, and start expanding their confidence, joy, and self-trust.
Learn more from Sabrina
Instagram: https://www.instagram.com/sabrina.magnan.health/?hl=en
Live Unrestricted Podcast: https://site.sabrinamagnan.com/live-unrestricted-the-intuitive-eating-food-freedom-podcast/
Food Freedom Academy: https://sabrinamagnan.com/ffa
👉 Download my free 5-Day Strong Body Kickstart to take the guesswork out of your workout routine.
👀 Looking for 1:1 support? Start with the 90 Day Reset.
I just got back from an amazing two-week vacation in Australia, and I wanted to share all my strategies for staying on track with fitness and nutrition while traveling. Whether you’re jetting off for work, vacation, or the holidays, travel can throw off your routine—but it doesn’t have to derail your progress.
In this episode, I share practical tips that make staying healthy while away completely achievable—without stress or guilt.
Here’s what we cover:
How to shift your mindset to travel with confidence, not restrictions
Why all-or-nothing thinking sabotages your habits—and how to let it go
Simple strategies for maintaining momentum instead of chasing perfection
Nutrition hacks for flights, airports, and hotels: packing snacks, finding meals, and enjoying indulgences in moderation
Staying hydrated and energized during long travel days
How to plan workouts when gyms aren’t available and make movement part of your trip
The power of daily anchors like short movement, hydration, and breathwork
Why flexibility is the ultimate key to consistency—especially on vacation
If you’ve ever worried about losing progress while traveling, this episode is for you. I share my personal strategies, from checking hotel gyms to packing protein snacks, plus tips for balancing indulgence with nourishment.
👉 Download my free 5-Day Strong Body Kickstart in the show notes to take the guesswork out of your workout routine.
👀 Looking for 1:1 support? Start with the 90 Day Reset.
Do you struggle to stay consistent with your health and fitness goals when life gets busy? In this episode, I'm breaking down why consistency feels so hard—and the practical strategies you can use to finally stick with your routine, even during hectic seasons.
You’ll learn:
Why overwhelm, all-or-nothing thinking, and burnout derail progress
How to lower the bar without lowering your standards
The power of “better than nothing” workouts
How habit stacking can make new routines easier to follow
A simple way to plan for chaos and create a “bare minimum” plan that keeps you on track
Whether you’re trying to eat healthier, exercise more, or create a sustainable lifestyle, this episode will help you reframe consistency, reduce the mental load, and take action without burning out.
If you’re ready to stop starting over and finally feel confident in your ability to stick with your goals—this conversation is for you.
👉 Download my free 5-Day Strong Body Kickstart in the show notes to take the guesswork out of your workout routine.
👀 Looking for 1:1 support? Start with the 90 Day Reset.
If you’ve ever felt stressed or overwhelmed by meal planning, this episode is for you. I’m sharing how to simplify your approach to nutrition and make meal planning feel doable—even on busy weeks.
In this episode, we cover:
Why meal planning can feel overwhelming and restrictive
How decision fatigue impacts your weekly meals
Balancing structure and flexibility in your routine
Ways to reduce stress and mental load around food
Creating sustainable systems that actually fit your life
Approaching meal planning with simplicity over perfection
By the end, you’ll have a fresh perspective on meal planning that’s realistic, repeatable, and stress-free—so you can focus on enjoying healthy eating without feeling burdened by it.
👉 Download my free 5-Day Strong Body Kickstart in the show notes to take the guesswork out of your workout routine.
👀 Looking for 1:1 support? Start with the 90 Day Reset.
Are you tired of saying yes when you really want to say no? In this powerful conversation, I sit down with leadership coach Robynne Weaver to explore the hidden costs of people pleasing—and why so many women, especially in midlife, struggle with it.
Robynne shares her own journey from the high-pressure events industry to coaching, where she now helps women recognize when people pleasing, perfectionism, and codependency are leading to burnout, resentment, and self-abandonment. Together, we unpack why women are socially conditioned to put everyone else’s needs first, how “being nice” is different from true kindness, and why discomfort is the currency of growth.
You’ll learn:
What people pleasing really is (and what it’s not).
The surprising role control plays in the cycle.
Why women in leadership roles set the tone for healthy boundaries at work.
Simple, practical tools to stop overcommitting—like Robynne’s rule of “no immediate yeses.”
How to shift from rescuing and overdoing into authentic, assertive communication.
If you’ve ever felt resentful after saying yes, worried about upsetting others, or stuck in the “good girl” role, this episode will give you the awareness and tools to start breaking free from the habit of people pleasing so you can reclaim your confidence, energy, and joy.
Thinking about starting strength training but feeling intimidated? You’re not alone—and this episode will help you take the first step with confidence.
In this short and practical conversation, I'll share how women in midlife, especially during perimenopause and menopause, can begin strength training without overwhelm. You’ll learn:
Why building muscle in midlife is crucial
The mindset shift that makes starting less scary
Beginner-friendly strength training exercises you can do at home
How to use progressive overload to safely increase strength over time
The importance of form, consistency, and celebrating non-scale or gym victories
Resources and apps that make strength training simple and accessible
If you’ve avoided the weight room because you don’t feel strong enough, fit enough, or “young enough,” this episode will show you that the best time to start strength training is now. Whether you’re brand new or getting back into it after years away, these tips will help you build strength, protect your body, and feel more confident in your workouts and your life.
👉 Download my free 5-Day Strong Body Kickstart to get started today
Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with your doctor or a qualified healthcare provider before making changes to your diet, exercise routine, or lifestyle, especially if you have underlying health conditions.
Struggling with stubborn midlife weight gain? I feel you, friend! Listen up, you don’t have to wait until the new year to feel strong, lean, and confident again. In this episode I share my proven 3T Method — the exact three things that helped me lose 15 pounds of perimenopause weight and keep it off for over a year.
You’ll learn:
- How to track calories and protein without obsessing, and why it’s the most important first step for sustainable weight loss.
- The strength training and smart movement routine I follow to reshape my body and boost energy (even during perimenopause).
- Why patience, consistency, and mindset shifts are the secret to lasting results — plus how to celebrate non-scale victories.
Whether you want to lose midlife weight, get stronger, or finally feel at home in your body again, this episode gives you practical strategies you can start today.
📥 FREE RESOURCE: Download my 5-Day Strong + Lean Kickstart to start tracking, training, and feeling better now — no waiting until January required.
Mentioned in this episode:
151. Midlife, Mindset, & Fitness: How I Reclaimed My Health After Menopause
I’m so excited to share a personal update with you in this episode. Over the last seven months, I’ve been in what I call “the goo” — that messy middle stage of transformation where everything feels unclear and you start questioning everything. After running Raising Happy Teens for three years and then rebranding to Subtle Shifts, I’ve been experimenting, pivoting, and figuring out what feels most aligned for me and the women I serve.
In this short but powerful episode, I open up about the breakthrough I recently had while working with my friend and coach, Lisette King, and how it’s completely clarified the direction of this podcast. I share:
✨ What “the goo” really looks like in life and business
✨ The mindset shifts I had to make to break through resistance
✨ My own midlife weight loss journey — how I lost 15 pounds, kept it off, and finally feel at home in my body again
✨ Why I’m passionate about helping women in perimenopause and menopause feel strong, healthy, and confident in their own skin
This episode is the start of a new chapter for the Subtle Shifts podcast. Going forward, you can expect conversations about midlife health, weight loss, strength, mindset, and how to feel like yourself again — inside and out.
Episodes mentioned...
151. Midlife, Mindset, and Fitness: How I Reclaimed My Health After Menopause
180. How to Rewire Your Subconscious and Release What's Holding You Back with Lisset King
Let's stay connected...
In this episode, I sit down with Alyssa Zander, a codependency and relationship coach and host of the Codependency Alchemy podcast, for an honest and empowering conversation about breaking free from codependency.
Alyssa shares how codependency showed up in her relationships, family dynamics, and even her business, and how she began healing through shadow work, inner child practices, and redefining self-worth from within. Together, we explore the deeper meaning of codependency, the connection to perfectionism and hyper-independence, and how generational patterns, like the mother wound, shape our beliefs about value, love, and belonging.
You’ll hear us talk about:
A clear, practical definition of codependency and how it shows up in everyday life.
Why independence can actually be a hidden sign of codependency.
The role of shadow work and inner child healing in breaking cycles.
How to recognize the influence of the mother wound without placing blame.
Why healing isn’t about being “fixed” but about compassion and integration.
If you’ve ever struggled with people-pleasing, over-functioning, or tying your worth to relationships, success, or external validation, this conversation will give you fresh insight and hope.
Learn more about Alyssa:
The Codependency Alchemy Podcast
Let's stay in touch:
If you’ve ever felt like you’re carrying the weight of the world—saying yes to everything, running on fumes, and wondering why self-care doesn’t seem to fix it—this episode is for you.
In today’s conversation, I’m breaking down the hidden cost of doing it all and how over-functioning slowly drains your energy, impacts your relationships, and keeps you stuck in the stress-to-burnout cycle.
I’ll walk you through my 4-step RESET Method to help you:
Recognize the difference between stress and burnout
Uncover the mental load that’s silently draining you
Identify which responsibilities give you energy vs. deplete you
Set boundaries, delegate, and reclaim time for what truly matters
This isn’t about dropping every responsibility or abandoning your goals—it’s about making intentional shifts so you can prevent burnout, feel more present with your family, and finally stop running on empty.
Whether you’re a high-achieving mom, professional, or purpose-driven leader, this episode will give you tangible tools to create more calm, energy, and balance in your daily life.
👉 If you’re ready for a reset, book a 60-Minute Breakthrough Session with me, or explore my 1:1 Coaching Program for deeper transformation.
Back-to-school season can feel like hitting the ground running after a slow, easy summer. Suddenly, schedules are packed, paperwork piles up, and the pressure to “do it all” kicks in. If you find yourself overwhelmed by the transition, you’re not alone—and this episode will help.
In this conversation, I share:
Why high achievers feel the brunt of back-to-school stress.
The most common mistakes parents make in September (and how to avoid them).
Six simple strategies to protect your time, lower stress, and keep your energy steady.
Whether you’re juggling work, school drop-offs, extracurriculars, or simply trying to stay grounded, this episode will help you create more balance and calm as you start the school year.
✨ Ready for extra support? Book a 60-Minute Breakthrough Session with me to clear the overwhelm and reclaim your time.
In this transformative episode, I’m joined by Goddess Brittney King, a renowned Pleasure Priestess, as she shares her journey from a life of people-pleasing and disconnection to one of deep embodiment, joy, and self-discovery.
Brittney opens up about the pivotal moments that sparked her personal awakening and how she discovered the healing and transformative power of pleasure. We dive into why pleasure is much more than a physical experience—it’s a practice of presence, self-connection, and a path to healing past trauma.
If you’ve ever felt stuck, disconnected from your body, or trapped by societal expectations, this episode is your invitation to reclaim your power, explore what truly brings you joy, and step fully into your purpose.
🎧 Listen now and learn how to:
✨ Don’t miss Brittney’s upcoming retreat!Join Brittney for an immersive experience designed to help women reconnect with their bodies, embrace pleasure, and ignite personal transformation. Spaces are limited, so secure your spot today: Brittney’s Retreat Signup: https://www.goddessbrittneyking.com/goddess
Grab Brittney’s pleasure awakening meditation: https://www.goddessbrittneyking.com/gift
Learn more about Brittney: https://bio.site/goddessbrittneyking
Let's Connect
Are you caught in a cycle of overthinking that’s keeping you stuck? You’re not alone—and this episode is your roadmap out.
In this episode, I’m breaking down the real reasons we overthink—from perfectionism and past trauma to people-pleasing and fear of making the wrong decision. You’ll learn the seven most common causes of overthinking, the different types of overthinking (like future-tripping, rumination, and creative looping), and how to tell which one you’re caught in.
Then I’ll walk you through 8 proven strategies to stop overthinking and shift into aligned action—so you can finally move forward with clarity and confidence. These tools are the same ones I use with my 1:1 coaching clients, and you can start using them today.
Whether you're a high-achieving perfectionist, a soulful seeker, or someone who spirals in decision-making, this episode will help you get unstuck.
In this episode, you’ll learn:
What overthinking really is and why we do it
7 root causes of overthinking (including fear, trauma, and social conditioning)
The 7 types of overthinking—and how to recognize your flavor
8 strategies to break the overthinking cycle and start taking action
Why having a reflection partner or coach can fast-track your growth
Links & Resources:
🎧 Listen to the Gremlin Episode
🎧 Listen to my episode with Lisset King on releasing subconscious blocks
📅 Be the first to know about upcoming events
📲 Follow me on Instagram
What if one simple exercise could help you reconnect with yourself, clarify what matters most, and make empowered shifts in every area of your life?
In today’s solo episode, I’m sharing one of my favorite tools from my coaching practice: the Wheel of Life. It’s a powerful yet approachable way to reflect on where you are right now, notice what’s working (and what’s not), and uncover what’s ready to shift—without judgment or overwhelm.
After coaching hundreds of clients through life transitions—parenting teens, navigating career pivots, rediscovering purpose, healing burnout—this is the tool I return to again and again. Not just because it’s insightful, but because it works. It helps people see the whole picture and realize how one area of life is often deeply connected to another.
💫 In this episode, you’ll learn:
What the Wheel of Life is and how to use it
How to spot which areas of life are draining you and which are energizing you
Why improving just one slice of life often leads to big, beautiful shifts in others
The patterns I’ve seen over and over again in my work with clients
How to set goals that actually feel aligned, doable, and joyful
Whether you’re craving more balance, clarity, or momentum, this practice offers a grounded starting point—and an invitation to evolve with intention.
🌀 You’ll leave this episode with:
A practical tool you can use again and again as you grow
A fresh perspective on what’s possible
A reminder that you don’t have to figure it all out alone
If you’re ready to take what you discover and turn it into aligned action—with support—let’s talk. Click here to book a free consultation. We’ll look at where you are, where you want to go, and how we can get you there—together.