The Mind Movement Health Podcast

Ever struggled with your health and wanted an alternative option for treatment? That’s what lead this mother-daugther duo, Karen (Zuzu) and Amy Armes to develop and create Holistic Health Educators (HHE) and Lilly Fields Retreat Center In this episode of the Mind Movement Health podcast they share their personal journeys into holistic health and the importance of understanding women's health. They discuss the significance of gut health, nutrition, and the integration of Eastern and Western medicine. The conversation emphasizes the role of movement, the benefits of retreats, and the importance of organic food in maintaining health. The episode concludes with practical advice for listeners on how to take charge of their health and well-being. Timestamps: (00:00) Introduction to Holistic Health and Family Dynamics (02:49) Karen's Journey to Natural Health (05:49) Understanding the Body and Holistic Approaches (09:12) Gut Health: Myths and Realities (12:09) Nutrition for Gut Healing (15:11) Overcoming Skepticism in Holistic Health (18:00) Integrating Eastern and Western Medicine (21:07) The Role of Retreats in Health Transformation (27:42) The Transformative Power of Retreats (30:11) Building Connections Through Shared Experiences (31:46) Foundational Health Habits for Wellness (34:34) The Importance of Movement in Health (39:00) The Role of Nutrition in Health (46:55) Mindset and Emotional Health as Key Drivers (53:15) Connecting with ZuZu and Amy More about Karen (Zuzu) and Amy Karen “ZuZu” Ziemer Armes is a holistic health educator, author, and speaker known for her practical, science-backed approach to helping people feel at home in their bodies—often calling her talks “bodcasts.” After reversing her own epilepsy, scoliosis, and arthritis through holistic strategies, ZuZu has dedicated decades to empowering others to reclaim their health. She has presented over 2,500 seminars, authored four health books, and led thousands through transformative, action-oriented classes. Together with her daughter Amy, a Johns Hopkins–trained MPH, ZuZu is co-founder and co-owner of Holistic Health Educators (HHE) and Lilly Fields Retreat Center. As a mother-daughter leadership team, they guide a global holistic health education platform serving more than 45,000 wellness seekers worldwide, with a shared focus on gut and cellular healing, sustainable energy, and integrative longevity. ZuZu and Amy combine lived experience, accessible science, and a welcoming, empowering approach to inspire confidence, awareness, and lasting health transformation. Connect with Karen and Amy: https://www.instagram.com/lillyfieldscenter/ https://www.facebook.com/LillyFieldsWC/ www.ZuZuUnleashed.com www.LillyFieldsCenter.com 🌿 Retreat Invitation... If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration. My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200! Check it out and join our Pilates by the Mekong Retreat Here. Want a little help with your health? Then check out Paleo Valley’s range of organic foods and supplements. Grab 15% off all Paleo Valley products HERE. From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense. Check out their range of products HERE. Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Why are wellness retreats so life-changing? If you’ve ever felt the pull to step away from your daily routine and truly reset… this episode is your sign. In this episode, I’m sharing a behind-the-scenes look at my recent Restore and Align Retreat in Torquay, a beautiful weekend filled with Pilates, yoga, breathwork, connection, and deep rest. But beyond the movement and the setting, what really made this retreat so powerful was something much deeper… ✨ The conversations ✨ The connection ✨ The shared experiences ✨ And the reminder that you’re not alone We talk about why stepping away from your everyday life can create real transformation, how retreats support your nervous system, and why so many women walk away feeling lighter, clearer, and more like themselves again. Timestamps: (00:28) Welcome to Mind Movement Health Podcast (01:42) The Power of Retreats (07:02) Small Moments of Inspiration (08:07) The Gift of Slowing Down (10:24) Upcoming Retreat in Vietnam (11:51) The Importance of Connection 🌿 Retreat Invitation... If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration. My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Check it out and join our Pilates by the Mekong Retreat Here. Want a little help with your health? Then check out Paleo Valley’s range of organic foods and supplements. Grab 15% off all Paleo Valley products HERE. From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense. Check out their range of products HERE. Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Are you noticing bloating, fatigue, achy joints, mood swings, stubborn weight gain, or changes in your skin in midlife? It could be inflam-aging- the chronic, low-grade inflammation that increases with age and impacts hormone balance, gut health, mental clarity, energy, and skin health. In this episode of the Mind Movement Health Podcast, we explore simple, practical strategies to reduce inflam-aging for midlife women. From nervous system regulation, anti-inflammatory nutrition, Pilates and strength movement, sleep, and stress reduction, to bonus tips like collagen, red light therapy, and adaptogens, you’ll learn actionable steps to support your body, mind, and skin during perimenopause and menopause. Timestamps: (00:24) Your health (01:46) Understanding Inflammation Aging (04:23) Supporting Your Nervous System (08:28) Anti-Inflammatory Nutrition (12:16) The Role of Exercise (14:46) Importance of Sleep (16:58) Skin Health and Inflammation (19:51) Bonus Tools for Wellness (22:28) Embracing a Balanced Lifestyle Want to learn more about inflammation? Listen in to Episode 299-The Inflammation Code: How Women 35+ Can Reduce Inflammation for More Energy, Clear Thinking & Healthy Aging with Dr. Shivani Gupta Episode 258- How to Reduce Inflammation Naturally: Boost Energy, Gut Health & Longevity 🌿 Retreat Invitation If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration. My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200! Check it out and join our Pilates by the Mekong Retreat Here. If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress. Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Are you struggling with bloating, stress, hormone imbalance, anxiety or digestive issues in perimenopause? In this episode of the Mind Movement Health Podcast, we explore Rest and Digest and how activating your parasympathetic nervous system can dramatically improve gut health, hormone balance, inflammation, metabolism and energy in midlife women. In this episode, we cover: - What “rest and digest” really means - The gut-brain axis and vagus nerve explained simply - Why perimenopause increases stress sensitivity - How cortisol impacts digestion and hormones - The connection between gut health and anxiety - Practical nervous system regulation tools you can start today - Blood sugar stability and midlife metabolism - Why you can’t heal your gut in fight-or-flight Timestamps: (00:29) Introduction to Rest and Digest (01:44) The Nervous System Connection (05:29) Hormonal Changes in Midlife (06:45) Gut-Brain Axis Explained (08:47) Signs of Nervous System Dysregulation (10:32) Practical Ways to Improve Digestion (13:07) Movement as Medicine (13:57) Blood Sugar Regulation and Its Impact (15:44) The Importance of Sleep (17:01) Creating a Safe Environment for Healing (20:10) Moving from Survival to Regulation (21:41) The Retreat Experience (25:43) Upcoming Retreat Announcement (26:35) Final Thoughts on Digestion and Safety Want to learn more about nervous system regulation? Listen in to episode 302: Breathwork for Nervous System Regulation: How to Calm Anxiety, Reduce Stress & Build Resilience 🌿 Retreat Invitation If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration. My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200! Check it out and join our Pilates by the Mekong Retreat Here. If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress. Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Have scoliosis or know someone who does? In this episode, Dr. Mark Morningstar discusses scoliosis as a complex whole-body condition influenced by genetics, neurobiology, bone health, and lifestyle. He explains why active stability, movement, nutrition, and nervous system regulation are crucial, shares practical prevention tips, and highlights modern, multimodal approaches to help children and adults manage and reduce progression. Timestamps: (0:04) Welcome to Mind Movement Health Podcast (2:16) Scoliosis Insights with Dr. Mark Morningstar (2:42) Daily Health Changes (2:52) Understanding Scoliosis and Chiropractic Care (8:01) The Role of Nutrition in Scoliosis (13:50) Managing Scoliosis in Different Life Stages (20:45) The Genetic Factors of Scoliosis (27:26) Promoting Movement for Spinal Health (33:10) Misconceptions About Back Pain (36:55) The Brain’s Role in Spinal Curvature (47:29) Future Directions in Scoliosis Treatment (49:53) Taking Action for Scoliosis Care (52:21) Connecting with Dr. Morningstar More about Dr. Mark Morningstar: Dr. Mark Morningstar is a world-renowned chiropractic physician, clinical researcher, and the founder of Back Genius. With over 20 years of experience and more than 60 peer-reviewed publications, Dr. Morningstar has dedicated his career to proving that scoliosis is far more than just a "curve in the spine"—it is a complex, whole-body condition rooted in genetics, neurobiology, and metabolic health. His groundbreaking research was the first to link scoliosis progression to neurotransmitter imbalances, leading to innovative nutritional protocols that help "re-train" the brain to hold the spine in a straighter position. Dr. Morningstar holds diplomate status in Spine Medicine, Integrative Medicine, and Clinical Nutrition. He is the developer of the Scoliosis Activity Suit, a core training suit specifically engineered to create dynamic corrective forces during daily movement to improve scoliosis curvatures. Finally, he is the host of the Scoliosis World podcast, where he breaks down the latest research on spinal flexibility, patient management, predictive scoliosis modeling, and functional medicine strategies specific to scoliosis patients. Connect with Dr. Mark Morningstar: Website: https://www.backgenius.com/, https://scoliosispractice.com/ YouTube: https://www.youtube.com/@ScoliosisWorld Podcast: https://www.podbean.com/podcast-detail/hx3dd-1bb9e8/Scoliosis-World-w-Dr-Morningstar-Podcast Want to try Breathwork? My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body. If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation. You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience. Join us for one class or all 4 classes. Can't make it live? That's ok, a replay will be emailed to you. Use the code 'PODCAST' at checkout to get 50% off your first class! Check it out and join here. Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle speaks with Larissa Porter about nervous system regulation and practical breathwork tools adapted from military psychology to school and family life. They discuss how breathwork supports children, teens and adults, signs of dysregulation, simple routines (like co-regulation and nightly practices), and when to seek extra help. Listeners will gain quick, actionable techniques to calm stress, build resilience and support multi-generational emotional regulation. Timestamps: (00:00) Introduction to Breathwork and Its Importance (02:57) Breathwork in Military Psychology (05:50) Understanding the Nervous System's Response (08:46) The Impact of Stress on Daily Life (12:00) Recognizing Signs of Nervous System Dysregulation (14:53) Seeking Support and Community for Well-being (17:49) Breathwork for Children and Teenagers (20:47) The Role of Parents in Supporting Young People (24:11) Building Resilience Through Routine (26:47) The Importance of Trusted Adults (30:03) Practical Tools for Parents and Teens (32:56) Final Thoughts and Advice More about Larissa Porter: Lou Porter is a high school educator, Master Breathwork Instructor and former military Psychological Examiner who helps families and school communities turn stress and overwhelm into clarity, calm and confidence. Drawing on 11 years in military psychology and her current work with teens, parents and educators, Lou specialises in nervous system education and practical breathwork tools that fit the reality of modern family life—supporting kids facing anxiety, social media pressure and school stress, while helping parents manage their own overwhelm and burnout. Through her business, Evolve by Choice, Lou delivers resilience programs for girls, teacher and parent workshops, and community breathwork sessions that support emotional regulation for both kids and adults. Connect with Larissa: Website: https://evolvebychoice.com.au/ Facebook: https://www.facebook.com/people/Evolve-by-Choice/100089491119708/ Instagram: https://www.instagram.com/evolve_by_choice/ Email: [email protected] Want to try Breathwork? My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body. If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation. You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience. Join us for one class or all 4 classes. Can't make it live? That's ok, a replay will be emailed to you. Use the code 'PODCAST' at checkout to get 50% off your first class! Check it out and join here. Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle explores how nervous-system-driven burnout differs from ordinary tiredness and why rest alone often isn’t enough. Learn practical breathwork tools- coherent breathing (365 method), nasal breathing with extended exhales, and day-long nasal breathing, that can shift your body into a parasympathetic, restorative state and help with energy, clarity, and recovery. Breathwork is a simple, science-backed part of a broader toolkit for preventing and healing burnout, alongside sleep, nutrition, reduced stressors, and time in nature. Timestamps: (0:27) Introduction to Burnout (2:21) Understanding Nervous System Overload (4:38) Online Breathwork Invitation (5:56) Coherent Breathing Technique (8:46) Nasal Breathing Practices (10:21) Choosing Your Breathwork Adventure (10:50) Recovery Isn’t Linear (12:44) Invitation to Explore Breathwork Classes Want to try Breathwork? My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body. If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation. You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience. Join us for one class or all 4 classes. Can't make it live? That's ok, a replay will be emailed to you. Use the code 'PODCAST' at checkout to get 50% off your first class! Check it out and join here. Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode Kate shares a personal journey from childhood dance to Pilates and, ultimately, breathwork, explaining how movement and breath helped regulate her nervous system, heal injuries, and address stored trauma. She outlines the science behind breathwork, recounts her first experiences, and invites listeners to try a four-week online breathwork series starting February 18, including replays and a special podcast discount. Timestamps: (00:29) Introduction to My Breathwork Journey (05:22) Finding Pilates in a Toxic Job (09:58) Transitioning to a Pilates Instructor (15:24) My First Breathwork Experience (19:47) Incorporating Breathwork into Daily Life (20:37) Becoming a Breathwork Facilitator (22:48) The Power of Breathwork (25:27) Conclusion and Invitation to Join Classes Listen in to Episode 301 to hear how breathwork can help nervous system regulation. Podbean Apple Podcasts Want to try Breathwork? My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body. If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation. You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience. Join us for one class or all 4 classes. Can't make it live? That's ok, a replay will be emailed to you. Use the code 'PODCAST' at checkout to get 50% off your first class! Check it out and join here. Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Physiotherapist and somatic stress coach Emma Ferris explains how breathwork and nervous system regulation help women manage stress, improve performance and speed recovery. She shares practical tips to notice body cues, adjust breathing patterns, and build simple practices to shift out of chronic stress and into lasting calm. The conversation also touches on practical strategies for regulating the nervous system, such as breathing techniques and the significance of understanding one’s own body and its needs. Emma encourages listeners to create awareness around their stress responses and to prioritize self-care as a means to achieve a balanced and fulfilling life. Connect with Emma: Website: https://www.thebreatheffect.com/ Facebook: https://www.facebook.com/TheBreathEffect Instagram: https://www.instagram.com/thebreatheffect/ Conning The Con podcast: https://open.spotify.com/show/76rt53XG2UC0rWddeYksAl The Bravery Academy Podcast: https://www.thebreatheffect.com/the-bravery-academy-podcast/ Want to try Breathwork? My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body. If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation. You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience. Join us for one class or all 4 classes. Can't make it live? That's ok, a replay will be emailed to you. Use the code 'PODCAST' at checkout to get 50% off your first class! Check it out and join here. Timestamps: (00:00) Introduction to Nervous System Regulation (02:50) Understanding Stress and Its Impact (05:42) The Three Buckets of Stress (10:44) Listening to Your Body's Cues (14:55) Creating Safety in the Nervous System (20:54) Breathing Techniques for Regulation (25:32) Exercise and Women's Health (31:43) Busting Myths About Training and Recovery (36:30) The Role of Compassion in Health (40:41) Conclusion and Key Takeaways Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle explains how the nervous system drives health, from sleep and digestion to mood, and how chronic stress shifts the body into survival mode. She introduces breathwork as a fast, controllable way to signal safety to the brain and shift from sympathetic (fight/flight) to parasympathetic (rest/digest) states. Kate shares three simple practices you can use today, plus tips for building short, consistent sessions. She also invites listeners to join an online breathwork series to learn guided techniques for nervous system regulation. Want to try Breathwork? My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body. If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation. You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience. Join us for one class or all 4 classes. Can't make it live? That's ok, a replay will be emailed to you. Use the code 'PODCAST' at checkout to get 50% off your first class! Check it out and join here. Timestamps: (0:27) Introduction to the Nervous System (6:46) Breathwork Class Announcement (8:06) Understanding the Parasympathetic Nervous System (11:06) The Power of Breath in Regulation (12:52) Practices for Nervous System Regulation (16:52) The Purpose of Breathwork Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle celebrates episode 300 and reflects on the key lessons from three hundred conversations about women’s health: personalization matters, healing begins with clarity, and small intentional steps build lasting change. She explores the body’s interconnected systems, the non-linear nature of recovery, and the importance of consistency, curiosity, and compassion. Kate also shares gratitude for listeners, previews future topics like breathwork and nervous system health, and invites listeners to join upcoming events. Timestamp: (0:29)Welcome to Episode 300 (3:14) Personalization in Health (4:23) The Importance of Clarity (6:09) Small Steps for Big Changes (6:33) Interconnectedness of Health (9:07) Exciting Retreat Announcement (9:54) Health is Not Linear (13:02) Bridging the Gap in Women’s Health (14:12) The Journey of Learning (16:24) Looking Ahead to the Future Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too. Join here: https://www.mindmovementhealth.com.au/subscribe/ Restore and Align Pilates Retreat- 1 spot left! March 20–22, 2026 | Torquay, Victoria Ready to go on retreat? Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself. Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out. You’ll enjoy: Daily Pilates to support strength, flexibility, and alignment Wholesome, seasonal meals to nourish and energise Guided beach walks and mindful moments by the ocean A welcoming, supportive community of like-minded souls And more… Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul. Limited places available so book your spot now and begin your journey to restore and align. To check it out and book your place, click here. Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Dr. Shivani Gupta returns to the Mind Movement Health Podcast to explain how Ayurveda and modern science can reduce chronic inflammation. She shares practical rituals like tongue scraping, oil pulling, tea time, sleep hygiene and explains how spices like turmeric, ginger, cumin and coriander support digestion, brain health and pain relief. This episode covers mental inflammation, circadian alignment, supplement quality (curcumin), and easy first steps to feel less brain fog, more energy and improved recovery. Want to grab some of Dr.Gupta's Fusionary Formulas? CLICK HERE and use the code KATEBOYLE15 for 15% off Timestamps: (0:06) Welcome to Mind Movement Health Podcast (1:43) Introducing Dr. Shivani Gupta (9:10) Morning Rituals for Health (11:03) Self-Care Strategies for Busy Lives (14:16) Understanding Inflammation (23:22) The Power of Spices (27:17) Quality Matters in Supplements (33:26) Lifestyle Changes for Better Health (39:56) Tools for Better Sleep (47:27) The Journey of Writing a Book (49:59) Where to Find Dr. Shivani Gupta Listen to Dr. Shivani's previous episode on the Mind Movement Health podcast on Apple Podcasts: https://podcasts.apple.com/au/podcast/reduce-inflammation-to-improve-your-energy-and-banish/id1510075635?i=1000675814021 Or on Podbean at: https://mindmovementhealth.podbean.com/e/mmh-238-%e2%80%93-reduce-inflammation-to-improve-your-energy-and-banish-brain-fog-and-pain-with-dr-shivani-gupta/ More about Dr. Shivani Gupta: Dr. Shivani is an Ayurvedic practitioner and expert in fusing Eastern and Western practices that help our bodies achieve equilibrium. She completed her Master’s in Ayurvedic Sciences and her PhD on Turmeric. Inflammation is a root cause for many health issues in our lives and we have the power to overcome it. Her passion is teaching at-home remedies to reduce inflammation naturally will help you enjoy more energy, less brain fog, less pain, and ultimately achieve vibrant health! Dr. Shivani Gupta has practiced Ayurvedic medicine for over 20 years and her approach is to show you the tools in your toolkit, so you can reach for them every time you need them. She is also the founder of Fusionary Formulas, an Ayurvedic company that helps people with inflammation and pain. Connect with Dr. Shivani: The Inflammation Code: https://www.theinflammationcode.com/sales-page1756927339554 Website: http://www.ShivaniGupta.com LinkedIn: https://www.linkedin.com/in/shivaniguptafl Facebook: https://www.facebook.com/TheShivaniGupta Twitter: https://twitter.com/DrShivaniVGupta YouTube : https://www.youtube.com/channel/UCL_VM9Nz0ONVss1lUvRS-Vg Instagram: https://www.instagram.com/dr.shivanigupta Restore and Align Pilates Retreat March 20–22, 2026 | Torquay, Victoria Ready to go on retreat? Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself. Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out. You’ll enjoy: Daily Pilates to support strength, flexibility, and alignment Wholesome, seasonal meals to nourish and energise Guided beach walks and mindful moments by the ocean A welcoming, supportive community of like-minded souls And more... Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul. We only have 1 spot left so book your spot now and begin your journey to restore and align. To check it out and book your place, click here. Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Bite-sized, practical tips to fix fatigue, brain fog and bloating by balancing meals with protein, healthy fats and fiber, staying hydrated, moving daily, and avoiding long gaps or sugar/caffeine substitutes. Learn why consistency beats restriction, how to increase fiber gradually, and simple structure to stabilize blood sugar and improve digestion with my two-week Lean 14 plan offering meal templates, a shopping list, and supportive coaching. Timestamps: (0:29) Introduction (2:31) Tackling Fatigue in Women (8:16) Understanding Brain Fog (11:55) The Truth About Bloating (16:28) Consistency Over Restriction Want to Rebuild Your Energy, Balance Your Gut & Create Healthy Habits That Last for Life? Then join me for our LEAN 14 program! This is a self-study program that you can do at your own pace but as a special bundle for our podcast listeners and newsletter subscribers we're going live and running a private facebook group to support you on your Lean 14 journey. Launching Monday 2nd February... Perfectly timed after the New Year rush and after school goes back — so you can still enjoy the holidays and finally focus on you. Inside Lean 14 you'll find trainings on nutrition, movement, sleep and stress as well as 6 Pilates mat based workouts, a 2 week meal and fitness plan (complete with shopping list) and templates to help you to stay on track. If you're tired of feeling tired, stuck, and unsure of where to start but know something needs to change. Then LEAN 14 is the perfect reset. Check it out and join here: https://mindmovementhealth.thrivecart.com/lean-14/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode Kate Boyle interviews holistic nutritionist Katie Hardie about inflammation—what it is, how food sensitivities and a leaky gut drive chronic inflammation, and why stress and lifestyle choices matter. They cover how to test and identify triggers, practical anti-inflammatory meal ideas, and why strength training and better recovery are crucial for long-term health. Listeners will walk away with simple actions: prioritize real whole foods, temporarily remove common triggers (sugar, alcohol, low-quality dairy/gluten), add protein and colorful veggies, schedule short daily recovery time, and consider guided support to speed results. Timestamps: (0:06) Welcome to Mind Movement Health Podcast (2:16) Understanding Inflammation and Its Effects (3:17) Introducing Katie Hardy (8:16) Identifying Food Sensitivities (10:45) Starting Your Gut Health Journey (12:44) Managing Stress and Lifestyle (15:53) Recognizing Body Changes (20:54) Food Choices and Frequency (22:35) Individualizing Your Health Journey (25:00) The Impact of Lifestyle Choices (27:00) Quick and Easy Anti-Inflammatory Meals (33:34) Simplifying Meal Prep (37:35) Navigating Marketing Myths (40:12) Healthy Snack Alternatives (41:15) The Role of Exercise in Inflammation (48:40)Final Health Advice and Takeaways Connect with Katie Hardie: Katie Hardie is a Board Certified Holistic Nutritionist and FDN Practitioner, and the founder of My PEAK, a holistic health and performance company focused on helping individuals optimize their energy, nutrition, and body composition through a personalized, data-driven approach. With advanced training in nutrition, sport and performance psychology, strength and conditioning, and culinary arts, Katie bridges the gap between science and practical application to support sustainable, real-world results. Drawing from her background as a former endurance athlete, ex-corporate professional, and mother, Katie understands how following mainstream “healthy” advice can often lead to burnout and frustration. She now helps clients stabilize blood sugar, restore hormonal and gut health, and prioritize intentional recovery—empowering those who feel like they’re doing everything “right” but still aren’t seeing results to finally thrive with clarity, energy, and resilience. Website: https://www.mypeak365.com/ Facebook: https://www.facebook.com/hardiepeakperformance/ Instagram: https://www.instagram.com/mypeak365/ Restore and Align Pilates Retreat March 20–22, 2026 | Torquay, Victoria Ready to go on retreat? Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself. Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out. You’ll enjoy: Daily Pilates to support strength, flexibility, and alignment Wholesome, seasonal meals to nourish and energise Guided beach walks and mindful moments by the ocean A welcoming, supportive community of like-minded souls And more… Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul. We only have 1 spot left so book your spot now and begin your journey to restore and align. To check it out and book your place, click here. Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Kate Boyle explores why the all-or-nothing mindset keeps women stuck and how stress and rigid rules trigger perfectionism, slip-up spirals, and shame. She shares practical, research-backed strategies, focus on one or two foundational habits, simple meals, flexible routines, and showing up imperfectly and introduces the Lean 14, 14-day reset starting Feb 2 to build momentum and sustainable change. Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too. Join here: https://www.mindmovementhealth.com.au/subscribe/ Want to Rebuild Your Energy, Balance Your Gut & Create Healthy Habits That Last for Life? Then join me for our LEAN 14 program! This is a self-study program that you can do at your own pace but as a special bundle for our podcast listeners and newsletter subscribers we're going live and running a private facebook group to support you on your Lean 14 journey. Launching Monday 2nd February... Perfectly timed after the New Year rush and after school goes back — so you can still enjoy the holidays and finally focus on you. Inside Lean 14 you'll find trainings on nutrition, movement, sleep and stress as well as 6 Pilates mat based workouts, a 2 week meal and fitness plan (complete with shopping list) and templates to help you to stay on track. If you're tired of feeling tired, stuck, and unsure of where to start but know something needs to change. Then LEAN 14 is the perfect reset. Check it out and join here: https://mindmovementhealth.thrivecart.com/lean-14/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts