Ep. 98 - Katie Hardie - Why Rest Days Makes You Stronger

Katie Hardie is a Board Certified Holistic Nutritionist and FDN Practitioner, and founder of My PEAK 365.In this episode, we discuss: what a long-term health and performance approach looks like; setting athlete training plans; the impact of exercise as a type of stress; what taper tantrums are and how to incorporate adequate tapering; the serious health consequences of insufficient rest; what a rest day should look like; the effect of lack of rest on the female body; a holistic approach to planning your week; the biological difference between excitement and anxiety; why being busy is addictive; the ‘gold medal syndrome’ and leading a rigidly structured life; the need to feel productive; where to start when identifying key stressors in your life; and much more!Find me online: ⁠https://linktr.ee/emilyereilly⁠Cozy Earth: ⁠https://cozyearth.com/⁠ Use code HAPPYSMILINGPEOPLE for up to 20% off sitewide.Find Katie Online: Instagram: https://www.instagram.com/mypeak365/Website: https://www.mypeak365.com/ 00:00 what does a long term health and performance approach look like?02:30 athlete training periodisation04:30 start with recovery06:00 exercise is a type of stress07:14 taper tantrums8:30 are you lazy if you aren’t busy?12:00 the serious health consequences of insufficient rest16:45 what should a rest day look like?18:00 lack of rest’s effect on the female body21:00 holistic approach to planning your week25:00 the difference between excitement and anxiety29:00 why being busy is addictive40:00 the ‘gold medal syndrome’ and leading a rigidly structured life48:00 the need to feel productive 52:00 where to start when identifying key stressors in your life 

Dr. Heather Finley is a Registered Dietitian and Gut Health Specialist.In this episode, we discuss how the landscape of gut health has changed in the past year, how to add gluten and dairy back into your diet after intolerances, what a parasite is and where they come from, how to improve your immune system in your gut, whether it is possible to permanently damage your gut health, whether you can out-supplement a poor lifestyle, the definition of stress and identifying lifestyle stressors, digestive health vs. gut health, dealing with ‘food guilt,’ controlling your self-narrative, myth-busting gut health misconceptions, how to create long-term change and establishing daily habits, and much more.Find me online: https://linktr.ee/emilyereillyCozy Earth: https://cozyearth.com/ Use code HAPPYSMILINGPEOPLE for up to 20% off sitewide.Find Heather online:Instagram: https://www.instagram.com/drheatherfinley/Website: https://www.drheatherfinley.co/00:00 How has the landscape of gut health changed in the past year?4:45 How to add gluten and dairy back into your diet8:30 What is a parasite and where do they come from?10:00 How to improve your immune system in your gut13:00 Can you permanently damage your gut health?15:00 How to treat gut issues?18:00 You can’t out-supplement a poor lifestyle19:30 The definition of stress – even good things are stressful22:00 Identifying stressors23:30 Digestive health vs. gut health29:00 Dealing with ‘food guilt’30:30 Controlling your self-narrative34:00 Myth-busting gut health misconceptions36:30 Creating long-term change and establishing daily habits40:00 Heather’s biggest piece of adviceKeywordsgut health, probiotics, prebiotics, digestive health, immune system, lifestyle factors, stress management, dietary changes, gut microbiome, health myths

This solo episode is an exploration into the concept of the 'winter arc'; what it is, what it does, and why we should care about it. Find me online: https://linktr.ee/emilyereilly Cozy Earth: https://cozyearth.com/ Use code HAPPYSMILINGPEOPLE for up to 20% off site wide

Robin Nielsen is an Integrative Nutritionist who specialises in women’s health and hormone balance.In this episode, we discuss: what it means to ‘feel old’ while you are still young; what balancing your hormones looks like; which hormones stimulate anxiety; how deleting our ‘to-do’ lists can ease our stress; how to heal from unbalanced hormones; how many meals a healthy person should have a day and why; what we should be eating to manage our cortisol; how men and women tolerate alcohol differently; how to set New Year’s resolutions and achievable goals; and much more!Find me online: https://linktr.ee/emilyereilly Cozy Earth: https://cozyearth.com/ Use code HAPPYSMILINGPEOPLE for up to 20% off site wideFind Robin online:Instagram: https://www.instagram.com/robinanielsen/?hl=en Website: https://naturalhormonesolution.com/ The Complete Hormone Quiz: https://naturalhormonesolution.com/happysmilingpeople/Timestamps:00:00 what does it mean to ‘feel old’ while you are still young? 2:30 what does it mean to balance your hormones? 8:30 what hormones stimulate anxiety?12:30 should we delete our ‘to-do’ lists?20:00 how to heal from un balanced hormones?  28:00 how many meals should a healthy person have and why?33:00 what should we be eating to manage our cortisol?35:00 how do men and women tolerate alcohol differently?38:00 New Years Resolution and setting achievable goals43:00 building key stone habits  Keywordshormones, health, stress, balance, wellness, nutrition, self-care, personal growth, women's health, lifestyle changes

Tricia Nelson is an emotional eating expert and the author of Heal Your Hunger. In this episode, we discuss what emotional eating really is, whether some people are more predisposed to disordered eating, the difference between quick diet fixes and addressing the deeper root causes, the common traits of emotional eaters and how to understand and identify emotional eating patterns, why certain foods feel “comforting,” how to combat emotional eating, and the different types of hunger — and so much more.Find me online: https://linktr.ee/emilyereillyFind Tricia Online:Website: https://healyourhunger.com/Instagram: https://www.instagram.com/TriciaNelson_00:00 what is emotional eating8:40 are some people more predisposed to disordered eating?13:00 quick diet fix vs examining the deeper issues15:00 traits of emotional eaters 18:00 day to day of working as a nutritionist 22:30 understanding and identifying emotional eating 28:00 why comfort food is ‘comforting’ 29:30 the different types of hunger 32:00 how to combat emotional eating Keywordsemotional eating, disordered eating, food addiction, recovery, mental health, community support, self-discovery, coping mechanisms, comfort food, emotional well-being

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