Mastering Your 30s and Living My 40s

You don’t fully understand your 30s while you’re living them.You understand them when you step out of them.In this final episode of Mastering Your 30s and Living My 40s, Alev reflects on the real lessons behind the conversations we’ve been having—from habits and self-awareness to the decisions that quietly shape your life.This isn’t just a wrap-up.It’s a realization.Because the truth is… everything we’ve been talking about—habits, systems, self-reflection, and building a life that actually works—is not limited to your 30s or your 40s.It applies to you wherever you are.In this episode, we talk about:Why your 30s feel overwhelming while you’re in them—and powerful when you look backThe real reason habits don’t stick (and why it’s not your fault)What the habits mini-series was actually about beneath the surfaceWhy waiting for the “right moment” keeps you stuckWhy habits are the foundation of every phase of your lifeThis episode also marks a transition.Starting May 6th, this podcast evolves into The Habit Revolution—a space for building habits and systems that work in real life, no matter your age or stage.If you’ve ever felt like you’re trying to hold everything together while still wanting more for yourself… this episode is for you.🔗 CONNECT & CONTINUE THE WORKIf you want to go deeper and actually build habits that fit your life:🌐 Health & Co Website: https://www.healthandco.com💬 Join the Habit Club (community & deeper work)📲 Health&Co Instagram

The One and Only Way Your Habit Actually WorksSeason 3, Episode 18 - Final Episode of the Habits Mini-SeriesThere is one moment that quietly keeps you stuck. Not when you fail. Not when you lose motivation. It's when you say: "I'll start when things settle down." Because life doesn't suddenly calm down. Your schedule doesn't magically open up. And that perfect moment you're waiting for? It comes and goes without you noticing.So here's the truth: there is only one way to know if a habit will actually work for you. You have to start. This is the final and most important piece of the Habits Mini-Series — why execution, not planning, is what creates real consistency. And how even your failures become the most valuable data you can use to build habits that actually fit your life.🎯 In this episode we cover:Why waiting is the biggest hidden block in habit-buildingTwo common ways to start executing right nowWhy execution is the only way to get real feedbackHow to turn failure into usable dataWhy starting now is more powerful than any perfect plan🔁 THE HABITS MINI-SERIES — FULL RECAPOver the past five episodes, we've been building a complete system:5 Mistakes → The patterns that quietly sabotage your habits4 Questions → What to ask before you even start3 Ways → How to stay consistent when life gets messy2 Ways → How to start smarter and support your discipline1 Final Step (this episode) → Start now and use real-life dataThis was never about perfect habits. This was about building something that works in your real life. The full series is linked below so you can follow it step by step.💡 THE REAL SHIFTYou don't need a better plan. You don't need more motivation. You need to start. Because clarity doesn't come before action — it comes from it.🎯 WANT TO GO DEEPER?If this series made you realize that you don't just need motivation, but a system that actually fits your life — that's exactly why I created the Habit Club. A space where we build personalized systems, adapt habits to your real schedule, and apply everything you've heard here in real time. With live sessions, Q&As, guest experts, and different tracks for entrepreneurs, corporate professionals, moms, and solopreneurs. Right now we are in the founder stage — smaller groups, personalized support, and founder pricing that won't last long.👉 Join the Habit Club🔗 CONNECT WITH ME🌐 Website: https://www.healthandco.com 📸 Instagram: https://www.instagram.com/healthandcousa 💼 LinkedIn: https://www.linkedin.com/in/alevbakan6d5c9b531fa171a7bfb280c38602eae0ce2e6c0f

We often think the problem is discipline.That if we were just more disciplined… we would finally stay consistent.But here’s the truth:👉 Discipline means nothing if you don’t have the right elements supporting it.You can be motivated. You can be determined. You can want it badly.But if your habits don’t fit your real life…👉 they won’t last.In this episode, I’m sharing 2 smarter ways to start your habits so you can stop relying on willpower alone and start building something that actually works.Not in an ideal world…👉 but in your busy, unpredictable, real life.🎯 In this episode, we cover:Why discipline alone is not enoughHow to lower the entry point so you actually startWhy deciding the “when” changes everythingHow to turn discipline into real, lasting consistency🔁 PART OF THE HABITS MINI-SERIESThis episode is part of a step-by-step series designed to help you build a real-life habit system:5 Mistakes → The hidden patterns that sabotage your habits4 Questions → What to ask before you even start3 Formulas → How to stay consistent when life gets messy2 Ways (this episode) → How to start smarter1 Final Episode → (coming next)Each episode builds on the previous one—so if you haven’t listened yet, this is a great time to go back and follow the full series.💡 THE KEY SHIFTWe don’t need more discipline.👉 We need habits that support our discipline.Because consistency doesn’t come from pushing harder…👉 it comes from building smarter.🎯 WANT TO GO DEEPER?If this mini-series is resonating with you…The podcast gives you the concentrated version.But if you want to actually build a system that fits your life…I created the Habit Club and workshops for exactly that.👉 Personalized guidance👉 Real-life application 👉 Support that adapts to youAnd right now, we’re in the founder stage.🔗 CONNECT WITH ME🌐 Website: https://www.healthandco.com 📸 Instagram: https://www.instagram.com/healthandcousa 💼 LinkedIn: https://www.linkedin.com/in/alevbakan⭐ If this episode helped you:Follow the showLeave a reviewShare it with someone who needs thisLet’s grow together 🤍

We’ve all been there…You start strong. You feel motivated. You build momentum.And then life happens.You don’t have time. You don’t have energy. Things shift… and suddenly, your habits don’t fit your life anymore.And what do we usually do?👉 We start over.But what if you don’t need to start over?What if the real problem is not that you stopped… but that your habits don’t have a system to support you when life gets messy?This episode is part of the Habits Mini-Series:Episode 1 → 5 common mistakesEpisode 2 → 4 essential questionsEpisode 3 → 3 ways to save your habitsAnd in this episode, we focus on something practical and real:👉 How to stay connected to your habits even on busy, low-energy, unpredictable days.🎯 In this episode, we talk about:Why “starting over” keeps you stuckHow to use cluster habits when time is limitedHow to apply the mini version when energy is lowHow to build an anchor day to reset and catch upWhy habits need flexibility—not perfection💡 The key shift:Consistency is not doing everything perfectly.It’s building a system that keeps working… even when your life doesn’t go as planned.✨ A SMALL SHIFT THAT SUPPORTS YOUR HABITSLately, I’ve been focusing more on supporting my habits, not just pushing harder.And even something as simple as what I wear during movement can make a difference.I’ve been using pieces from Tona Activewear—they’re soft, supportive, don’t roll down, and honestly help me feel more put together even on low-energy days.If you’d like to try them, you can use my code: 👉 MY30 for 16% offI do earn a small commission if you use the code—thank you for supporting the podcast 🤍🎯 WANT TO GO DEEPER?If this mini-series is resonating with you…This podcast gives you the concentrated version— but there’s so much more we can build together.I’m opening up habit workshops and small group sessions where we take these ideas and apply them to your real life.👉 You can find more details and join through the link below.🎧 LISTEN TO THE FULL SERIESIf you’re new to this mini-series, I recommend starting from the beginning:5 Mistakes4 Questions3 Ways (this episode)Because together, they create a full system—not just isolated tips.💬 LET’S STAY CONNECTED🌐 Website: https://www.healthandco.com 📸 Instagram: https://www.instagram.com/healthandcousa 💼 LinkedIn: https://www.linkedin.com/in/alevbakan⭐ If this episode helped you:Follow the showLeave a reviewShare it with someone who needs itLet’s grow together 🤍

We’ve all been there…You plan your week, everything looks perfect, and you tell yourself: “This time, I’m going to be consistent.”And then life happens.Your energy shifts. Your schedule changes. And suddenly, the plan that looked so good on paper… doesn’t fit your real life.In this episode, I’m not giving you another habit checklist.Instead, I’m sharing the 4 essential questions you need to ask yourself before you even start building a habit—so that what you create actually works in your life, not just in your head.Because the truth is:👉 You don’t have a discipline problem. 👉 You don’t lack motivation. 👉 You’ve just been designing habits for the wrong version of your life.🎯 In this episode, we talk about:Why most habits fail before they even beginThe difference between your ideal life and your real lifeHow to design habits that survive busy, unpredictable daysWhat a “survival version” of a habit actually looks likeHow to tell if your habits are supporting you—or silently stressing you out✨ A SMALL SUPPORT THAT MADE A BIG DIFFERENCELately, I’ve been focusing more on supporting my habits, not just pushing harder.And one simple shift that helped me more than I expected?Switching to a silk pillowcase from Copper North.When your sleep improves, everything feels lighter—your energy, your decisions, your ability to stay consistent.If you want to try it, you can use my code: 👉 MY30 for 15% offAnd by using it, you’re also supporting the podcast—so thank you 🤍💬 LET’S STAY CONNECTEDIf this episode made you pause and think, share it with someone who needs to hear this.And if you’re ready to build habits that actually fit your life—not someone else’s routine—I’d love to connect with you.🌐 Website: https://www.healthandco.com 📸 Instagram: https://www.instagram.com/healthandcousa 💼 LinkedIn: https://www.linkedin.com/in/alevbakan🎧 BEFORE YOUR NEXT HABIT…Pause.And ask yourself:What does my life actually look like right now?What version of me am I designing this for?What is the survival version of this habit?Is this supporting me—or pressuring me?Because consistency is not doing everything perfectly.It’s building something that keeps working… even when your life doesn’t go as planned.⭐ If you enjoyed this episode:Follow the showLeave a reviewShare it with a friendLet’s grow together 🤍

I recently turned 44… and something felt different.Not in a dramatic way. Not in a “everything is falling apart” kind of way. But in a quiet, subtle, almost sneaky way.In this episode, I open up about the changes I’ve been noticing—physically, mentally, and emotionally—and the realization that shifted everything for me:👉 Maybe it’s not about losing discipline 👉 Maybe it’s about evolving your habits✨ In This Episode, We Talk About:The subtle shifts that come with entering a new phase of lifeWhy your old habits may stop working (and why that’s not failure)The idea that habits are meant to evolve—not stay rigidLetting go of routines that no longer serve youHow to build systems that actually support who you are todayThe difference between pushing harder vs. supporting yourself better💡 Key TakeawaySome habits are not meant to be kept forever. The core can stay—but the way you apply them must evolve with you.✨ Mentioned in This EpisodeA shift in how I approach movement and why I changed my workout styleA simple way I’ve been protecting my focus and reducing distractionsA small change I made to better support my sleep and recovery💛 If you’re curious about the sleep support I mentioned, you can find all the details here: 👉 🛒 Copper North - Silk pillowcases w/copper for skin/hair💰 Get 15% OFF | Promo Code: MY30https://www.coppernorth.com/discount/MY30Use code MY30 for your discount. (I earn a small commission if you use this code—thank you for supporting the show!)🤍 Let’s Stay ConnectedIf this episode resonated with you, share it with someone who might need to hear it.And if you’re feeling like something in your life needs to shift—but you’re not sure where to start…👉 You can book a free 30-minute consultation with me 🎙️ Next EpisodeI’ll be back next Wednesday with the next part of our habit series—where we continue breaking down how to build habits that actually work in real life.

Have you ever looked at your life and thought:“I’m trying so hard… so why does everything still feel so messy?”You’re waking up early, making plans, trying to organize your routines, improve your health, and grow in your career. And yet something still doesn’t feel like it’s clicking.In this episode, Alev shares five common habit mistakes she often sees in her coaching clients — mistakes that ambitious, capable women make when they’re trying to improve their lives.And the truth is… these mistakes aren’t made by lazy people. They’re made by people who care deeply about doing things well.In this episode, you’ll discover:• Why trying to change everything at once often backfires • Why personal habits alone are not enough — and why your professional life needs habits too • How to handle setbacks without feeling like you’ve failed • Why honesty (especially with yourself) is essential for real growth • How being too harsh on yourself can actually slow your progressThis episode is a reminder that building a meaningful life isn’t about perfection — it’s about awareness, progress, and learning how to adjust along the way.If you’ve ever felt stuck despite trying your best, this conversation might help you see your habits in a completely new way.Ready to work on your habits with more structure and support?If you’d like guidance in building sustainable habits for your health, career, and personal life, you can book a free introductory call with me.🔗 Book your session🌿 Learn more about Health&Co

Episode Description / Show NotesInternational Women’s Day often reminds us that women are capable of doing anything. But the truth is, most women already know that.So what do women actually need?In this episode of Mastering Your 30s & Living My 40s, Alev reflects on International Women’s Day and explores a deeper question: the real challenge for many women is not capability — it’s the systems surrounding them.Through three reflections, she discusses why comparing men and women often misses the point, how women can start building supportive systems in their own lives, and why women supporting women is one of the most powerful forces for change.If you’ve ever felt like you are juggling work, family, responsibilities, and expectations all at once, this episode will resonate with you.In This Episode• Why the conversation about women’s capabilities often misses the real issue • The hidden “invisible work” women manage every day • Why the real problem is not capability — it’s the system • How to start building systems that support your life instead of draining it • Why asking for help is a strength, not a weakness • The importance of women supporting and learning from each otherA Reflection From This Episode“The problem is not capability. The problem is the system.”If This Episode Resonated With YouOne of the best ways to support this podcast is by sharing it with another woman who might benefit from this conversation.Send it to a friend, a colleague, or someone navigating this beautiful and complicated journey of life.You can also visit www.healthandco.com to share feedback, suggest future guests, or learn more about the work we do.Subscribe & FollowFollow Mastering Your 30s & Living My 40s so you never miss a new episode.New episodes are released every Wednesday.

Whether you’re already feeling the changes or just starting to think about what’s coming, it’s time to get ready for perimenopause. In this episode, Alev dives into the subtle (and sometimes not-so-subtle) signs of perimenopause, how to tune into your body, and what you can do to stay ahead of the game. From hormone shifts to brain fog, we talk about why it’s never too early to start preparing and how taking action now can help you navigate these changes with confidence and ease. Whether you’re in it or near it, this episode will give you the tools to set yourself up for success as you approach this life stage. Tune in for actionable tips on how to prioritize your health, stay in tune with your body, and be proactive in managing perimenopause symptoms before they take a toll on you.

Feel like your mornings run you instead of the other way around? In this high-energy, 16-minute reset, Alev breaks down the 5 non-negotiable truths you need to whisper to yourself before the world gets loud—so fear shrinks, peace rises, and your day works for you. Perfect for the school-run commute, that first coffee, or while packing lunches, this episode hands you a quick-hit mindset toolkit busy women in their 30s and 40s can use today.⚡️ Grab your sticky note (or the free PDF in the show notes), hit play, and watch how one intentional minute changes everything.Connect with Alev & Health&Co: 🌐 www.healthandco.com 📸 Instagram: @healthandcousa

How to break free from outdated expectations and start living for yourself—in your 30s, not your 40s.Are you constantly trying to be “nice,” “perfect,” or “the one who has it all together”—even when you're exhausted, resentful, or quietly falling apart?You might be stuck in what’s known as Good Girl Syndrome, and in this episode, we’re calling it out for what it is: a cultural trap that convinces women our worth is tied to being agreeable, selfless, and endlessly productive.In this raw and empowering conversation, I break down:The 6 hidden signs of Good Girl Syndrome (and why most women don’t even realize they’re in it)How it shows up in your body image, boundaries, relationships, and even your sexualityReal client stories of women who broke free—and how they did itPractical steps you can take right now to reclaim your voice, your time, and your truthWhether you’re in your 30s or 40s, this is your permission slip to stop performing and start living. Let’s stop shrinking. Let’s start showing up. For real. For you.✨ Want to connect or work together? Book your free intro session now Visit us at www.healthandco.com Follow along on Instagram: @healthandcousa

Episode Description:We hear about longevity everywhere—biohacking, supplements, cold plunges—but what does it really mean to live a long, healthy, fulfilling life?In this episode, I’m peeling back the layers of the longevity trend and getting honest about what matters most—quality of life, vitality, and how we build those things in our real, messy, beautiful lives. Especially in our 30s, when the pressure to “do it all” is at its peak.You’ll learn:What longevity truly means beyond the wellness buzzwordsWhy your 30s are the most crucial decade to invest in your future well-beingHow to avoid obsession and create habits that stickWhat to do with all the overwhelming information and tools out thereHow I help my clients build personalized, sustainable systems that grow with themThis isn’t about perfection—it’s about progress, presence, and designing a life that lives well today and far into the future.📝 Episode Notes:Intro: What sparked this conversation on longevityThe difference between lifespan and healthspanWhy your 30s matter more than you thinkHow obsession around wellness can become burnoutLongevity as a mindset shift, not a destinationWhat to do with all the biohacks, data, and wellness contentHow I help clients build realistic systems that support their goalsPractical ways to apply this wisdom in your daily life💬 Let’s Stay Connected:Instagram: @healthandcousaWebsite: www.healthandco.comWant to work with me? DM me or visit the site to book a free discovery call.

I Got Sick… and What It Taught Me About Slowing the Heck DownWhy Last Week’s Episode Might Be Exactly What You NeedWhat happens when the coach who teaches nervous system regulation gets completely wiped out by illness the same week she drops an episode on… nervous system regulation? 😅In this short and honest check-in, I share why there’s no new full episode this week—and why last week’s conversation with Olivia Bowen matters more than ever. I talk about what it felt like to be forced to rest, how I caught myself falling back into the “push through it” trap, and why sometimes slowing down is the most powerful move we can make.If you’ve been feeling burned out, stuck, or like you’re constantly “on,” this is your permission slip to pause—and your reminder to go listen to the conversation you definitely don’t want to miss.🎧 Go back and listen to: “Stuck in Stress Mode? How to Regulate Your Nervous System & Break Free with Olivia Bowen” 💛 Until next time… be good to yourself.

Why do you feel exhausted even after resting? Why is slowing down harder than hustling? The answer isn’t just mindset—it’s your nervous system."In this episode, I sit down with Olivia Bowen, coach, mom, and soulful business strategist, to uncover the hidden reason why so many of us feel stuck in stress mode. Whether you're constantly overworking (flight mode), feeling snappy and irritable (fight mode), completely drained (freeze mode), or constantly people-pleasing (fawn mode), this conversation will help you understand why your body is reacting this way—and what you can do to reset.🔹 How to identify if you’re in fight, flight, freeze, or fawn mode🔹 Why your body chooses stress, even when you hate it🔹 Simple, science-backed ways to regulate your nervous system in minutes🔹 How to build a business and life that feels easeful, not exhaustingPlus, Olivia shares details about her Thrive Experience, an 8-week program designed to help soul-centered entrepreneurs build a business that actually feels good to run. Next cohort starts April 8th!🔥 BONUS: If you sign up before midnight on March 20, you’ll get lots of perks that won't be available afterward. Check Olivia's Instagram page @ThisIsSacredNature🎧 Tune in now and get ready to take back control of your energy, mindset, and success!

They say women ‘dramatically age’ at 44 and 61—like you wake up one day, and it’s all downhill from there. But is that actually true? Spoiler alert: NO. Aging isn’t an overnight disaster—it’s a reflection of years of habits, not a birthday on your calendar.In this episode, I’m debunking the viral myth that women ‘fall apart’ at these so-called milestone ages. We’ll talk about: 🔥 Where this myth came from and why people believe it 🔥 What really happens in your 40s (and no, your face doesn’t ‘fall’) 🔥 The biggest factors that speed up—or slow down—aging 🔥 What I’d do differently if I could go back to my 30s 🔥 Plus, a real client story of how small habit changes led to a major transformationIf you’ve ever worried that there’s a countdown clock on your youth—this episode is for you. Let’s rewrite the story on aging, together!"*🎧 Listen now! And don’t forget to tag me on Instagram @HealthandCoUSA with your takeaways!

Ever feel like the question “What do I really want?” sends you into an existential crisis? You’re not alone.In this episode, we’re breaking down: ✔️ Why figuring out what you want feels so hard (and why we avoid it) ✔️ The hidden fears that keep us stuck in old patterns ✔️ How to actually start identifying your true desires (without overthinking them to death) ✔️ The 40s mindset shift—why waiting to go after what you want is a mistake ✔️ Why wanting more for yourself is NOT selfish (seriously, let’s squash this myth for good!) ✔️ A game-changing worksheet to help you visualize and take action on your dreamsI created this worksheet because I’ve seen too many people hold themselves back out of fear, doubt, or just not knowing where to start. This tool will help you get clear on what you want and break it down into actionable steps—so you can stop waiting and start building a life that actually feels like yours.💡 Your challenge for today: Take five minutes, sit with this question—What do I really want?—and grab the worksheet to start mapping it out.🎧 Tune in now, and let’s get real about designing the life you actually want!📩 Let’s connect! Share your thoughts & biggest takeaways on Instagram @healthandcousa. And if this episode resonated with you, send it to a friend who needs to hear it!👉 Ready to take it further? Book your personalized coaching intro session—no pressure, no strings attached, just real talk about your next steps.Until next time—be kind to yourself, dream big, and go after what you truly want. 🚀

How often do we tell ourselves: 🛑 "I’ll start when I feel ready." 🛑 "I’ll take action when the timing is right." 🛑 "I need more time to prepare."Here’s the truth: That ‘perfect moment’ you’re waiting for? It’s a myth. And it’s the #1 thing keeping you stuck.🚀 In this episode of Mastering Your 30s and Living My 40s, we’re breaking down exactly how to stop waiting and start moving forward. You’ll learn: ✅ Why hesitation is a mental trap—and how to break free ✅ The Future Feelings Technique—a simple mindset shift that helps you take action NOW ✅ Mel Robbins’ 5-Second Rule—how to stop overthinking & start doing ✅ How to "upcycle" regret into momentum instead of letting it hold you back ✅ A 4-step action plan to finally get unstuck and move toward your goalsIf you’ve been waiting for a sign… this is it. 🎤🌟 Need extra accountability? I offer a free introductory coaching session to help you get clear on your goals and take the first step! Book yours now📲 Follow me on Instagram for daily motivation & mindset shifts: @healthandcousa

🚀 Success. It’s a word we hear all the time, but have you ever stopped to ask yourself—what does success actually mean to YOU?For years, we’ve been told that success looks like a thriving career, a perfect family, financial stability, and personal fulfillment—all happening at the same time. But let’s be real… trying to achieve everything, all at once, is a recipe for burnout, not success.In today’s episode, we’re redefining success on YOUR terms—breaking down:✨ What success actually means in different areas of life (because it’s not just about career or money!) ✨ Why success changes with time—what mattered in your 20s may not be what drives you in your 30s or 40s. ✨ How failure is actually part of success—not a sign to quit, but a lesson to guide you forward. ✨ The timing of success—because you CAN have it all, just not all at the same time.💡 And here’s the exciting part: I’m sharing a powerful exercise I use with my coaching clients—one that helps you map out your personal success pillars and uncover what success truly looks like for YOU in this season of life. 🎯🔗 Want to take it a step further? You can book a free personalized coaching session to gain even more clarity and build a real, actionable roadmap for your success! Click here to schedule your free session: https://calendly.com/healthandco/zoom-meeting👉 So, what does success mean to YOU today? Let’s rethink it together. Press play, and let’s dive in! 🎙

Hey you—yes, you in your 30s, trying to keep up with life like it’s a never-ending sprint. Between work, relationships, family, and maybe five minutes of self-care, you’re juggling it all. But let me tell you something…Your 30s feel like your first child—you overthink, overprepare, and stress about getting everything just right. But your 40s? They’re your second child. You relax. You trust yourself. You stop sweating the small stuff and start living.In this episode, we’re diving into:✅ The biggest mindset shifts that make your 40s feel so much freer ✅ What I wish I could tell 30-year-old me before she burned herself out ✅ How to bring 40s wisdom into your life NOW (so you don’t have to wait a decade!)If you’re in your 30s and wondering when life gets easier, this episode will help you navigate it with more clarity and less stress. And if you’re in your 40s? Get ready to nod along thinking, ‘Yep, been there.’💡 Because here’s the truth: Wisdom doesn’t come with age—it comes with the choices you make right now.👉 Hit play, and let’s talk about it. 🎙🔥🎯 Ready for More? Here’s What’s Next:📅 Book a 1:1 Personalized Coaching Consultation 📖 Download Your Free Resource: You in 5 Years ✨ Because your future self is waiting for you to start now.

In this episode, we delve into the transformative power of non-sexual touch with Epiphany Jordan, a pioneering entrepreneur in the realm of nurturing human contact. Epiphany shares her journey of starting a business dedicated to platonic touch and discusses the profound impact it can have on our mental and physical health. We explore the touch deprivation experienced by various groups, including single people, men, the elderly, and disabled individuals, and how meaningful friendships can significantly enhance our lives.Epiphany also opens up about her personal experiences and transitions, highlighting the challenges of forming connections in big cities and the stigma around non-sexual touch. We discuss the importance of teaching consent, cultural differences in attitudes towards touch, and practical tips on incorporating more touch into our lives. Join us for an enlightening conversation on how embracing touch can help us thrive in an increasingly individualistic world.Epiphany Jordan, MPH, CPH, is on a mission to rebrand human touch. From 2013-2020, she provided platonic touch therapy in a ritualized setting with her business, the Austin-based Karuna Sessions. She is also the author of Somebody Hold Me: The Single Person's Guide to Nurturing Human Touch. Somebody Hold Me addresses the touch deficit singles face, and offers multiple solutions. She has appeared on several podcasts discussing human touch, and spoke about solving loneliness with human touch at Austin’s SXSW Interactive Festival in 2019. In 2023, she completed her Master of Public Health with a concentration in Social Marketing from the University of South Florida, and researched rebranding human touch as part of her program. She has been a journalist, a legal assistant, an event planner, a professional tarot reader, an advice columnist, a cigarette girl, and a gig economy serf.Online Presence: (LinkedIn, Twitter, Facebook, etc.)http://www.nurturinghumantouch.comTwitter: @karunasessionsIG: somebody_hold_meFB: https://www.facebook.com/karunasessionsatxhttps://www.facebook.com/somebodyholdme/ Link to buy the book (print, e-reader and audio versions):https://www.amazon.com/Somebody-Hold-Me-Persons-Nurturing/dp/B083SB693K/ref=sr_1_1?crid=37NBC5FKM1NIA&dib=eyJ2IjoiMSJ9.zdGc-Xx5QZtjVdXoCTEfmv_ePEUQwT_F8kFV-0tBH6x7jb2vjDy60x5uikAB5m94tDqD7UeRjOml1Vk7cVvwINgkIuvmsCJwrBbR-sXx1AoakVDdhmoBK3lJqBgjJP6t6ritwEXS8GxBnSrNdLCdipTqrQppsCugXuHNCfhkSJwcCHutc3faxUyzJpkPH2iTFkbqTYm5oDGys2IrjTRQ8qNzprlQ723NlmtoNIKgQv4.cuv_3IIEsV8VuBj12NfCkMHf3CyfuyvjZ91RNu-OeGQ&dib_tag=se&keywords=somebody+hold+me+the+single+person%27s+guide+to+nurturing+human+touch&qid=1714505294&sprefix=somebody+hold+me%2Caps%2C177&sr=8-1

This book is a wild, honest look at Lara's life – a seemingly typical soccer mom who had a secret double life involving heroin addiction and crime. Her story is both shocking and incredibly human. Lara doesn’t shy away from the messy parts of her past, and that raw honesty is what makes this memoir so gripping. It's not just about the dark times, though. It's also about her incredible journey to turn her life around, regain custody of her kids, and find purpose and happiness again. It’s a stark reminder that the spiral into addiction isn’t just for the stereotypical image we often have in mind. Anyone can slip down that hole and struggle with relapses over and over again. Her struggle is so real and relatable, making her ultimate redemption even more inspiring. I love how real and relatable Lara’s voice is If you're looking for a true story of redemption and the power of second chances, this is it.

In this episode, Kristen shared her experience and wisdom about sustainable healthy living, which starts with proper hydration. She explained that hydration is not only about drinking enough water per day but also about maintaining continuous water intake, a process that is greatly supported by the right nutrition. This understanding empowers you to make informed choices about your diet and hydration, contributing to your overall health and wellness in your 40s, 50s, and beyond.Website: http://theculinarycure.com/Newsletter Sign Up (The Culinary Cure Rx): https://theculinarycure.com/newsletter/Private Facebook Group: https://www.facebook.com/groups/992497720931958/Personal Facebook: https://www.facebook.com/TheCulinaryCurebyKristenCoffield/Instagram: http://instagram.com/kristencoffield/Twitter: https://twitter.com/KristenCoffieldLinkedin: https://www.linkedin.com/in/kristen-coffield-b4b488a/Pinterest: https://www.pinterest.com/kjcoffield/_created/Youtube: https://www.youtube.com/channel/UC0cGHFY9U2PQ24u60WPomuw

Welcome to a world of open conversations and honest insights! Join me as we unravel the mysteries of love, relationships, and personal growth. Let's dive in together and explore the depth of human connections. Together, we'll navigate the complexities of the heart and mind, and discover the wisdom that comes from sharing experiences and perspectives. Get ready to embark on a journey of self-discovery and meaningful connections.My guest today is Courtney Boyer, a relationship and sexuality expert and author of Not Tonight, Honey: Why women actually don't want sex and what we can do about it. She has been featured in publications including Parent’s, The Huffington Post, Cosmopolitan, The Independent, Yahoo!, and The Mirror. Courtney believes we can reclaim our power through our sexuality and she helps her clients to infuse passion and creativity into their lives by helping them uncover what's preventing them from connecting with their pleasure and purpose. For 2024, Courtney is focused on offering small group and 1:1 concierge sexual wellness retreats around the world. As her work in this field develops, Courtney is drawn to the emerging fields of epigenetics, neuropsychology and energy work. She is trained in evidence-based methods like NLP, EMDR, IFS, and trauma-focused Cognitive Behavioral Therapy.

Today, my guest is Valerie. She is a seasoned nurse, health educator, and the founder of Genuine Glow Wellness, a company committed to guiding individuals with osteoarthritis towards a healthier, more empowered life. Her own journey with OA began at 27 and deeply affected her life. As an avid hiker and rock climber, Valerie faced moments where her dreams seemed endangered due to her condition. This fear ignited her determination to leverage her education and professional experience, diving deep into research and applying lifestyle changes to her own life. If you have a stressful, high-action job, especially with a lack of sleep, this episode is especially for you. Valerie walked through her 30s and told us about what she could have done differently. But if you want to keep just four things in mind from this episode, it is that nutrition, stress, sleep, and learning to say "No" are essential tools for your well-being. Also, be your advocate for your well-being.Connect with Valerie:Email: [email protected]: https://genuineglowwellness.com/Facebook: https://www.facebook.com/valerie.bachinsky/Facebook group: https://www.facebook.com/groups/womenwitharthritisbestlifeInstagram: https://www.instagram.com/arthritishealthcoach/ Bio

This week, in this short and sweet episode, I am telling you about how my daughter's ice-skating lesson turned out to be the perfect example of choosing self-awareness over self-blame, ultimately resulting in. I also talked about how Mastering Your 30's programs can help you work on the make room, time and energy for all the right shifts in your life. Tell me about yourself so that I can create the best coaching circle for you in our 30 minute intro session.You can also share your opinion and learn more about Health&CO's other programs Don't forget to subscribe to Healthandcotv

Today my guest is Hege Jacobsen is a former female military officer, veteran, and master of political science who changed her life path in 2020. She left the service to become a solopreneur, a full-time traveler, started the travel blog The World By Hege, and moved to Havana, Cuba! Now, a few years later, she has also become a certified transformational coach with The Power To Pivot Coaching helping women find their power to thrive, a TEDx Speaker about communicating with a Travelers Mindset, and her blog is growing day by day! What impressed me the most about Hega's story is her ability to travel alone. As someone who even struggles to eat alone in a restaurant, I find solo travelers to be like superheroes. If you are like me and feel intimidated by solo traveling, I hope Hega's story will inspire you to give it a try. And if you are already a seasoned solo traveler, I would love to hear your tips and tricks.Follow Hege on social media:Facebook blog page: https://www.facebook.com/profile.php?id=100077761901998Instagram blog page: https://www.instagram.com/theworldbyhege.nomadlife/Instagram The Power To Pivot Coach: https://www.instagram.com/thepowertopivot/

The book of the month, a classic part of our group program, is a new feature for our podcast. This month, I am sharing some of the quotes that made me think about the importance of inner voice, balance in marriage, and the art of changing our perspective as a coping mechanism. Follow our Instagram page to win a copy of Somebody Else's Shoes for free.

Today, I am interviewing Amanda Hofman. She is an accomplished woman who has successfully navigated through her career, transitioning from the corporate world to being a two-time entrepreneur, all while balancing a family. Amanda has achieved great success in everything that mattered to her, and we will discuss how she manages to prioritize her responsibilities, the mindset and motivation she created for her success and happiness, and her current company that brings a new approach to brand awareness and sustainability.You can follow Amanda @gotomarketstudioSchedule a free consultation with her: zcal.co/gotomarketAs always you can share your ideas, questions, and comments with us at @healthandcousa or www.healthandco.com

Greetings! Welcome to the second season of Mastering Your 30s. In this season, we are excited to bring you a variety of episodes, including guest appearances, quick and informative segments, book reviews, and discussions on current topics. We aim to provide you with the latest tools and trends to help you navigate your 30s with ease.In this Short&Sweet episode, I discuss why we should treat our 30s like our second child. Listen and share your thoughts.

30s are full of changes; the most essential part of the change is to use it to our advantage. Pamela is a perfect example of facing change, using it wisely, and reconfiguring her life accordingly. Remember to check the link in the bio for Pamela's free offer for all Mastering Your 30s listeners.Pamela Sommers is an international bestselling author and multi award-winning entrepreneur on a mission to help women recapture their sparkle inside and out. She has helped many with her personal growth books, Life Lessons from a 40 something: For The Best Start In Life, Building Castles In the Sky: How To Make Your Dreams Come True, Fabulously You Series : Live a Life You Love and Feel Amazing & Thrive.Her work has been featured in Success magazine, Thrive Global, HuffPost, The Independent, Metro UK, House of Coco and many more.She is also the founder of an international multi award-winning jewellery & accessories boutique, called SommerSparkle, which has been featured in several publications including British Vogue.She has helped many; from women struggling with their mental wellbeing in their 20s and 30s to women suffering from low self-esteem in mid-life. Pamela is passionate about helping women to be the best they can be and empowering them to go for their dreams. Website:           https://pamelasommers.com  Instagram:       https://www.instagram.com/pamela.sommers                       @pamela.sommersTikTok:            @pamelasommers Free Gift :       A Mental Fitness Guide & Planner            https://pamelasommers.com/freegift

Andrea Pass has built solid relationships that have helped her create and implement public relations campaigns for her clients in a wide range of categories, including consumer products, inventors/inventions, fiction and non-fiction authors, lifestyle, B2B companies, education, health/wellness/fitness, beauty, food, non-profits and more. She offers a complimentary public relations consultation to Mastering Your 30s listeners by visiting www.AndreaPassPR.com and scheduling an appointment.

We all know that goals are not creating their pathways! We need to set some priorities, do some planning and also learn from our mistakes and failures. These ladies have the tools, the programs, and even the booklets that get going right away. They also have great advice from their personal lives. I am sure you will love this episode, even though it is longer. Sign up for our FREE mini-course "Create Your Morning Ritual" TinyURL.com/CYMRvideos TinyURL.com/CYMRvideos. 👉Learn to Harness the Power of Planning at BYWDreams.com 📖 Save time with our bestselling book "3-2-1-Done: Three simple strategies to complete your to-do list!" TinyURL.com/BYWDbooks

I am here to talk about you, your inner voice, the tone you set while talking to yourself, and how they affect your goals, dreams, and everything beyond.I also invite you to consider the most common sentences I used for clients in their 30s and beyond.Want to know those sentences?listen to the episode and also get your free set of your inner voice copy from our website at www.healthandco.com/freeresources

Christine Marie Quigless, the Period Empress, developed a pragmatically driven, zero-substance, which = zero-risk, solution, to eradicate pain, PMS, irregular menstrual cycles, and symptoms of Graduated Period Problems through her proprietary system, Fierce Gentleness™ . The results of her work on herself (She is Case Study 3: left ovary removal, debilitating cramps, irregular menstrual cycles, extremely volatile PMS) and her clients prove that the womb is not broken, just out of balance, so we balance it and up-level our lives in the process. The world needs us at our full power: now, more than ever, and the graduation to our wholeness and to addressing and treating the causes of our period problems are within reach. I am so happy to talk about the period dilemma and all the ways we can normalize the talk of the period. Understanding the need for the different phases of our cycle, respecting our body, and arranging ourselves according to it can be one of our best self-respect methods. Christine's way of categorizing our cycle can be an eye-opening explanation of what is happening in our body and the best way to address it. Here are some ways to reach out to Christine's programs Access to the online wonderland dedicated to leaning in to our superpowers as people born with a uterus—warning: shift to pain-free, PMS-free, consistent cycles results from using the courses and programs here! https://steadyandfree.com/membership/ 1:1 Intensive Coaching 12-Week Container: https://steadyandfree.com/no-more-suffering-to-heal/ Pure-Life Coaching Sessions: https://steadyandfree.com/coaching/ Rest Your Way to Transformation: https://steadyandfree.com/rest/

My guest is Jenna Rykiel, who is a business and mindset coach and a mom of a 1-year-old. We had a fascinating talk about everything a mom entrepreneur would go through, like our old and all-time friend mom guilt, never-ending accompaniment time management, and all other ups and downs that come with being a mother and a business owner.Website - https://www.jenna.coach/Linkedin In - https://www.linkedin.com/in/jenna-rykiel/Instagram - https://www.instagram.com/jrykiel3/

My guest on today’s episode is Michele Johnston @fiercelyauthenticcoaching, the powerhouse behind Fiercely Authentic Coaching!Raised with strict ideals, she married young and became a devoted mother of four. For years, she masked her struggles to fit society's perfect mold. But when her kids grew, she prioritized self-care. Pushing a truck full of kettlebells was her "aha" moment, revealing her incredible strength—physically and mentally. Michele dove into fitness and embarked on a journey of self-discovery, self-love, adventure, and grace. Now, as a life and empowerment coach, she empowers fierce women to rediscover their authentic selves, fall in love with their quirks, and live life unapologetically!

Career change is a big transition and needs lots of analysis and decision-making. I enjoyed my conversation with Meghan and loved her smooth way of caring for her clients while they undergo a massive life transformation.Meghan McCaffery is a Career Transition Coach and host of the Your Career Your Life podcast. After going through several career changes herself, transitioning from teaching to nursing and then pivoting from nursing into life & career coaching and entrepreneurship - Meghan is deeply passionate about helping women navigate their path to rediscovering a career that supports a healthy and joyful life.Instagram- https://www.instagram.com/coachingwithmeghan/Facebook Group https://www.facebook.com/groups/706626780930543

Ursula is the founder of U R Strong Fitness, she’s a personal trainer, Kundalini yoga instructor, wellness coach and boy mom who's got degrees in psychology and mental health counseling. Over the last 13 years, she’s empowered women to break free from quick fixes, feeling stuck and uninspired in their fitness journey and tap into their inner strength so they can create vibrant physical, mental and spiritual health.Website: www.urstrongfitness.comInstagram: https://www.instagram.com/urstrong13/?hl=enFacebook: https://www.facebook.com/urstrongfitness/Free Workout Anywhere Guide: https://urstrongfitness.lpages.co/workout-anywhere-ebook/

I enjoyed having Amita and having her perspective on life, health, and career as a Primary Care doctor and health coach. Listen to this fun and profound conversation aboutThoughts and easy tips about self-careHow to balance career and lifeWays to discover who you areI, of course, finished the conversation by asking my three staple questions.You can reach out to Amita and learn more about her services at www.dramitakumar.com

In this episode, my guest is Lori Lisai.Lori Lisai is a retired teacher turned Human Design Mentor and alignment coach. She followed her intuition and left a successful career in teaching after 26 years to build her own business. She helps people shed others' expectations and belief systems through practical application and intuitive guidance to learn to follow their inner compass and be who they came here to be.Website: https://www.lorilisai.com/FB: https://www.facebook.com/lori.lisai/IG: https://www.instagram.com/lorilisai/LI: https://www.linkedin.com/in/lorilisai/This is an excellent episode to learn more aboutWhat Human Design isHow can we use human design to have a better understanding of ourselves, those around usReal-life experience about career change and mentalityand answers to:What were the breaking points in your 30'sOne thing you swore by in your 30s you don't believe in anymore.What would be your message to your 30-year-old self if she sat across from you?You can also learn more about the Mastering Your 30s club, group programs, and all the information about my guest at www.healthandco.com/masteringyour30s or www.masteringyour30s.com.Follow us at https://www.instagram.com/masteringyour30s/https://www.linkedin.com/in/alevertekbakan/

If there is a will, there is a way, and that way is paved by habits.In this episode, I will talk about Health&Co's Habit Creation Plan.This is a great episode to learn about the why, how, and when of habits.Learn more about Health&Co's Habit Creation program.

Today, I will discuss the ten essential rules I also use as a base for the Mastering Your 30s program.

In this first episode, I am my own guest, answering three main question.What were the breaking points of your 30's, and how did they change your life?What did you learn from your 30'sWhat would be your message to your 30-year-old self? (it can be anything from advice to a routine you swear by.)

I am Alev Bakan, health and nutrition coach and founder of Health&Co. In this introductory episode, I talked about the whys and hows of this podcast. I am here to guide women in their 30s to have the best of their age now and beyond their 30s. I will do this guidance by sharing my experiences and also having guests from all lifestyles and backgrounds.