Ep. 93 - Courtney Townley - How Can Women Take Better Care Of Themselves?

Courtney Townley is a personal trainer turned life coach, passionate about helping women to thrive, especially through midlife. In this episode, we explore Courtney’s three-decade journey in the women’s fitness industry, whether fat loss will always be a trend, and how to uncover your why to build lasting motivation and habits. We dive into changing unhealthy behaviours, dismantling the “mean girl” inner narrative, and how manifestation is grounded in science and can create real, positive results.Courtney also shares her pivot from fitness instructor to life coach, the fastest way to erode self-trust, practical tips to feel like yourself again, what “health” really means, and how women can take better care of themselves.Find me online: https://linktr.ee/emilyereillyFind Courtney Online:Grace & Grit: https://graceandgrit.com/Instagram: https://www.instagram.com/gracegrit/?hl=enTimestamps:00:00 Courtney’s journey in the women’s fitness industry over the past 3 decades 05:14 will fat loss always be a trend?08:40 working out our ‘why’ and motivation for habits11:30 how to change unhealthy behaviours, and the ‘mean girl’ self-narrative 17:00 how manifestation is science based and create positive results 21:40 where is the line between rationalising actions and taking responsibility for our mistakes or difficult decisions25:00 the quickest way to erode self trust 28:00 Courtney’s pivot from fitness instructor to life coach 31:00 why did Courtney choose to focus on middle age women as her target market? 36:00 tips to feel like yourself again 39:30 The Consistency Code 46:00 what does ‘health’ actually mean?51:20 how can women take better care of themselves?Keywordsfitness, wellness, women's health, self-care, behavior change, self-narrative, consistency, midlife, coaching, mental health

Eva Humphries is a Nutritional Therapist.In this episode, we discuss: whether nutritional advice is overhyped, our obsession with optimisation and longevity, the rising cost of food and how much of our money we should be spending on it, the culture of office snacking and how to stay healthy at work, whether companies should prioritise employee wellbeing, how to make sustainable lifestyle changes, the best ways to approach health as we age, how appetites change as we get older, the definition of quality of life, and much more.Find me online: ⁠⁠https://linktr.ee/emilyereilly⁠Find Eva Online:Instagram: https://www.instagram.com/wholefoodwarrior/?hl=en Website: https://wholefoodwarrior.co.uk/ Timestamps:00:00 Is nutrition advice blown out of proportion?05:30 our obsession with optimisation 11:00 hyper fixation for longevity and eliminating certain foods14:00 how much should we spend on food and why is It so expensive?17:30 office culture - how to life a healthy lifestyle while spending so much time in an office  26:00 employee wellbeing - are companies taking care of their employees health?35:00 the corporate side to health42:00 sustainable behaviour changes 45:00 how should we approach our health later in life 48:00 how our appetite changes as we age 54:00 how would you define quality of lifeKeywordsnutrition, wellness, health, individualized diet, corporate wellness, aging, quality of life, sustainable eating, nutrition education, food affordability

Dr. Federica Amati is the Head Nutritionist at  ZOE, the nutrition science company leading the gut health revolution, and holds a PhD in Clinical Medicine Research from Imperial College London. She has a masters in Public Health and is an Association for Nutrition (AfN) Registered Nutritionist. Federica is the author of Recipes for a Better Menopause and Sunday Times Bestseller Every Body Should Know This. In this episode, we dive into how our bodies evolve with age - from the differences between men and women to the effects of menopause on metabolism, we talk about the essential health rules to follow when we’re younger, the five food groups most people forget, and the pitfalls of supplement culture; we unpack how different generations think about diet, our emotional ties to food, why home cooking matters more than ever, what’s new in nutrition research, what Federica’s ultimate goal with her work is — and much more. Find me online: ⁠https://linktr.ee/emilyereillyFind Federica online:Instagram: https://www.instagram.com/dr.fede.amati/?hl=en Website: https://www.federicaamati.com/ Zoe Website: https://zoe.com/en-gb Timestamps:00:00 how do our bodies change as we age?02:30 how do men and women’s bodies age differently? 05:00 how does the menopause impact metabolism?10:45 the broad health rules for our diet in younger years15:00 the 5 food groups missing from our plates27:00 the problem with supplement culture is that 48:00 the difference in different generation’s approach to diet 58:00 the emotional attachments we carry to food1:01:00 why we should all cook home cooked meals 1:05:00 what are the upcoming trends in science and research 01:16:00 what is Federica’s end goal with her work?

Mollie Birney is a clinical life coach and former therapist. In this episode, we discuss what a clinical life coach is and how they differ from a therapist; whether perfectionism is just procrastination in disguise; behaviour change and how to shift the narrative of our subconscious and irrational brain; why women struggle to take compliments; why women often criticise one another; the roots and meaning of shame; how to recognise when our negative emotions become too intense; how mental overconsumption affects anxiety and our survival nervous system; why we disconnect from the present moment; what it means to experience an existential crisis; the difference between a thought and a feeling; how we begin to discover who we truly are—and much more.Find me online: https://linktr.ee/emilyereillyFind Mollie Online:Instagram: https://www.instagram.com/molliebirney/ Website: https://www.molliebirney.com/ Keywordsclinical life coach, perfectionism, anxiety, self-worth, shame, existential crisis, self-discovery, mental health, emotional balance, personal growthTimestamps: 00:00 what is a clinical life coach - how is that different to a therapist?03:45 is perfectionism just procrastination? 07:00 behaviour change and altering the narrative of our subconscious and irrational brain11:30 why women struggle to take compliments 16:00 why do women criticise each other 21:00 why do we feel shame and what does it mean?24:00 how do we know when our negative feelings are too strong?29:00 the overconsumption in our brains and how it related to anxiety and our survival nervous system 33:00 why we have disassociation with the present moment 39:45 what does it mean to have an existential crisis?44:30 what is the difference between a thought and a feeling? 53:00 how do we find out who we are? 

Noor Al-Humaidhi is an MD and Menopause Specialistand founder of Lifestyles By Noor. In this episode, we discuss:What hormone health really meansThe mental and emotional side effects of perimenopauseHow to predict when you might go through menopauseThe truth about Hormone Replacement Therapy (HRT) — and why some people choose not to take itThe roles of progesterone, estrogen, and testosterone in the bodyA breakdown of each stage in the menstrual cycle and how it overlaps with perimenopause symptomsThe key differences between perimenopause and menopauseAnd whether it’s ever too late to start HRTFind me online: https://linktr.ee/emilyereillyFind Noor Online:Instagram: https://www.instagram.com/askdrnoor/?hl=enLifestyles by Noor: Website: https://www.lifestylesbynoor.com/Instagram: https://www.instagram.com/lifestylesbynoornh/?hl=enTimestamps:00:00 what is hormone health?06:00 the mental side effects to perimenopause 09:45 the difficulty with perimenopause not being tangible or defined 13:45 how to predict when you will go through menopause 15:00 how to treat women going through the menopause 18:00 the truth about HRT (Hormone Replacement Therapy)19:45 what do progesterone, estrogen and testosterone do in our bodies25:00 what symptoms does HRT improve in perimenopause  25:30 why do people not want to take HRT?28:00 are there any lifestyle factors or patterns that result in more severe perimenopause and menopause symptoms?30:00 understanding each stage in the menstrual cycle and how symptoms work in conjunction with perimenopause symptoms?35:00 what is the difference between perimenopause and menopause?36:00 is it ever too late to start HRT?39:30 trends of perimenopausal and menopausal patients 41:00 why do we lose bone density as we age? 45:30 most surprising elements of the women’s health and fitness industry 47:00 do any HRT negatives have merit? Keywords:hormone health, women's health, menopause, mental health, hormone therapy, lifestyle factors, midlife health, progesterone, estrogen, testosterone

Juliet Starrett is a PNL2 Nutrition Coach, and is on a mission to help people move move. Best selling NYT and Sunday Times author, and Founder and CEO of The Ready State. In this episode, we explore:What a truly healthy approach to longevity looks likeWhy so many of us feel "deskbound" — and common misconceptions about fitnessThe powerful health benefits of simply spending time outdoorsHow to build healthy habits (and why it’s often so hard)The surprising decline in overall movement in modern society — even as we “exercise” moreWhy step count is one of the best indicators of total daily movementThe benefits of sitting on the floor daily — plus how the Sit and Rise Test can reveal a lot about your mobilityPractical ways to incorporate mobility into your routine — and what that should actually look likeAnd so much more!Find me online: https://linktr.ee/emilyereillyFind Juliet Online: Instagram: https://www.instagram.com/julietstarrett/?hl=enWebsite: https://thereadystate.com/Time stamps:00:00 what is a healthy approach to longevity08:30 why we all feel so Deskbound and the misunderstandings of fitness 18:00 why spending time outside is the best thing for your health20:00 creating healthy habits and why its hard 22:00 the decline of total movement in society and how it has made us less healthy despite ‘exercising’ more 24:00 why step count is the best proxy for total movement 28:00 why a good posture is crucial 28:30 why everyone should spend time sitting on the floor each day & the sit and rise test35:00 why people don’t like mobility work, and when they start to care about it 41:00 how to incorporate mobility - what to actually do 46:00 base camp practices of basic fitness 54:00 putting the fun back into health and fitness Keywordslongevity, durability, health span, movement, mobility, nature, sedentary lifestyle, wellness, fitness, aging

Claire Pettitt is a PHD qualified PCOS Dietitian and Nutrionist specialising in women's health, PCOS and gut health. In this episode, we discuss:What it means to be a compassionate PCOS dietitianThe therapeutic and empathetic role of a nutritionist — especially around weight gain and lossUnderstanding disordered eating patterns and how they developThe dangers of following nutrition advice on social mediaCommon myths around women’s health and fitnessHow the role of a dietitian has evolved over the past 20 yearsThe risks of relying on AI (including ChatGPT) for medical adviceA dietitian’s perspective on longevity and the bio-hacking trendWhat endometriosis is, where it comes from, and how it affects the bodyA deep dive into PCOS — how it's examined and treatedFind me online: https://linktr.ee/emilyereillyFind Claire Online:Instagram: https://www.instagram.com/cp_nutritionrd/?hl=enWebsite: https://www.clairepettitt.com/about-claireKeywordsPCOS, nutrition, compassionate dietitian, women's health, disordered eating, body image, social media, behavior change, Mediterranean diet, endometriosisTimestamps:00:00 what is a compassionate PCOS dietitian - less weight centred 06:00 the therapeutic and empathetic side to a nutritionist and emotions around weight gain and loss 08:15 what does it mean to have disordered eating patterns10:00 dangers of social media advice 14:00 common myths for women’s health and fitness20:00 how the work of a dietician has changed over the past 20 years26:20 the risks of chat GPT medical advice27:30 what does behaviour change look like to pursue a healthier diet? 31:50 a dietitian’s view on longevity and bio-hacking 35:00 its not just what we eat, but how we eat38:44 what is endometriosis and where does it come from45:00 examining and treating PCOS 

Grace Kingswell is a fertility expert mBANT specialising in fertility journeys, and IVF, and postpartum.In this episode we discuss: what holistic health means and looks like, the benefits of breast milk, the best type of birth for your baby and why, what can cause infertility, how our bodies are not designed for artificial light, and much more. Find me online: https://linktr.ee/emilyereillyFollow Grace online:Instagram: https://www.instagram.com/gracekingswell?igsh=eGl3eDU1aTVoc3Z6Website: https://www.gracekingswell.com00:00 What does it mean to have a holistic approach for lifestyle medicine?06:10 how to effectively block light and use blue blocker glasses10:30 how do our bodies adapt to the circadian rhythm - should we be sleeping more in winter? 19:00 how modern society is structured for women - working during pregnancy and managing monthly cycles 22:00 what is a fertility expert? 27:00 what are the common factors leading to infertility?30:00 is the biological clock as important as people say for fertility? 36:00 the different types of stress in modern life and its impact38:00 misconceptions of pregnancy and postpartum 41:00 the selfless nature required to be a mother and how mode of birth and feeding can effect a baby long term45:00 the benefits of breastmilk 53:00 finding out relevant information from reliable sourcesKeywordsholistic nutrition, lifestyle medicine, sleep health, circadian rhythms, women's health, fertility, pregnancy nutrition, breastfeeding, postpartum recovery, community support

Elinor Barker is a professional road and track cyclist, multiple Olympic medalist and World and European Champion cyclist. In this episode we discuss: women’s professional road cycling and their maternity policy, Elinor’s training through pregnancy as a professional athlete, how she competed in the Olympics and won a silver medal while pregnant with her first child, the risk vs reward of riding your bike, how hard to train while pregnant and what signs to look out for, mental and physical frustrations on pregnancy training, how her body image and perception has developed, what her road  back to racing looked like after having her first child, and much more. My Links: https://linktr.ee/emilyereilly Find Elinor Online:Instagram: https://www.instagram.com/elinorbarker/?hl=enKeywordswomen's cycling, pregnancy, maternity policies, training, mental health, body image, nutrition, recovery, professional athletes, motherhood, professional cyclist, womens cycling, olympic cycling0:00 - Trailer0:54 - Pregnant With No Maternity Contract5:20 - Trying To Train Whilst Pregnant 08:10 - Racing Whilst Pregnant 15:12 - Training Through Trimesters 19:30 - Online Narrative About Pregnancy 24:05 - Training For Labour? 28:50 - Sleeping & Training 31:39 - Body Image As A Pro Cyclist 35:28 - Positive & Negative Comments 38:50 - Online Content Through Pregnancy 41:07 - Nutrition Whilst Pregnant 46:29 - What Motivates Elinor? 48:40 - Advice For Active Women Overlay credits: Skoda, Elinor Barker, Uno X Team, TNT Sports, Eurosport 

Kaitlin Colucci is a Gut Health Dietitian & Yoga TeacherIn this episode we discuss: what holistic health means and looks like, our gut brain connection - leading to the link between diet and mental health, Kaitlin’s experience as an NHS dietician, holistic practices vs modern medicine, whether we overly rely on modern medication, why incorporating yoga could transform our bodies, minds and hormones, battling overconsumption, and much more! My Links: https://linktr.ee/emilyereilly Find Kaitlin Online:Instagram: https://www.instagram.com/themissiondietitian/?hl=en Website: https://www.kaitlincolucci.com/ Timestamps:00:00 what is holistic health03:50 understanding the gut brain connection09:00 how gut conditions can link to mental health16:40 Kaitlin’s experience as an NHS dietician21:15 holistic health vs modern medicine - do we rely too much on quick fix pills23:45 how moving bodies and incorporating yoga practice helps our holistic health27:30 how much yoga do we need to do to benefit our health33:00 is our culture set up to make us unhealthy?35:00 how to support our hormones39:00 tracking our health through wearable monitors43:00 the world of overconsumptionKeywordsholistic health, gut health, mental health, diet, yoga, nutrition, gut-brain connection, NHS, mindfulness, fiber