Thriving in Midlife: Redefining Aging with Wellness
Podcast
Welcome to ‘Thriving in Midlife: Redefining Aging with Wellness’. It’s vital to prioritize your health for an extraordinary life.
Welcome to your
ultimate guide
towards living an extraordinary life
Each week I’ll be sharing my tried and true tips to get out of feeling “FINE” my four letter word to feeling FABULOUS. It is no longer an option, it is essential to take control of your health.
My colleague & friend Dr. Heidi Iratcabal will be joining us to share a deeper dive together into the science of thriving, understanding aging and how to turn back the clock as well as actionable steps to start taking control of your Health each week.
Latest Podcast Episode
Welcome to “Thriving in Midlife Redefining Aging with Wellness” the podcast where we discuss how to live an extraordinary life in every aspect. I’m your host, Kellie Lupsha, a high-performance health coach, who is delighted to be your guide to vitality.
In this episode, Dr. Heidi and I dive into the complex world of cholesterol and heart health, focusing on what midlife women need to understand about their cholesterol levels. We’d break down the myths, discuss the impact of menopause, and provide actionable insights for women who want to take control of their heart health beyond just focusing on a “number.” This episode is packed with crucial information, whether you’ve been told to worry about your cholesterol or are curious about statin alternatives.
The Truth About Cholesterol: What Women Need to Know
Deep dive into how cholesterol supports other vital body functions.
Discussion of “good and bad” cholesterol.
Understanding the common side effects and long-term considerations for women on statins, especially in midlife.
Discover how cholesterol levels can impact estrogen, progesterone, and cortisol levels.
How hormonal shifts can influence cholesterol levels, potentially impacting cardiovascular health and metabolism.
Learn the alternative approaches and lifestyle changes as effective methods to support heart health without relying solely on medication.
The rising concerns about dementia and Alzheimer’s in women and how managing insulin resistance early on can be protective.
How high cholesterol and metabolic imbalances can impact brain health.
“The body is an amazing machine. It is not deficient in all these things. What it gets sufficient in is good nutrients, good fuel, good timing of that fuel and the messaging to the data and the machine in there that’s looking for that data called micronutrients, minerals, essential minerals, amino acids, protein, all about what we feed our body, what we fuel our microbes with.” – Dr. Heidi Iratcabal
“If you have poor blood pressure and poor blood flow, you’re not getting oxygen to your brain. You’re not getting nutrients to your brain. You’re denying it some of the fat, the cholesterol.” – Kellie Lupsha
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All Episodes
The Truth About Cholesterol: What Women Need to Know
podcast Episode 68
In this episode, Dr. Heidi and I dive into the complex world of cholesterol and heart health, focusing on what midlife women need to understand about their cholesterol levels. We’d break down the myths, discuss the impact of menopause, and provide actionable insights for women who want to take control of their heart health beyond just focusing on a “number.” This episode is packed with crucial information, whether you’ve been told to worry about your cholesterol or are curious about statin alternatives.
The GLP-1 Revolution in Wellness
podcast Episode 67
In this episode, I’m thrilled to guide you through the transformative journey of redefining aging with wellness. We’ll dive into the significance of activating your body’s natural GLP-1 hormone, which can enhance not only your physical health but also your mental and emotional well-being. Whether you’re struggling with weight loss or simply looking to boost your confidence, this episode will provide you with actionable insights and encouragement to help you feel fabulous at any age.
Start Where You Are: Building Lasting Wellness
podcast Episode 66
In this episode, we’re thrilled to have Dr. Jasmine as our guest, an advocate for sustainable wellness practices. Together, we dive into the importance of starting small, winning your morning to win your day, and letting go of the mental weight of comparison. Dr. Jasmine shares her own wellness journey, discussing how she went from feeling overwhelmed to making wellness a natural part of her life. Whether you’re just starting your wellness routine or finding it hard to stay consistent, this episode will provide you with actionable tips to stay motivated, grounded, and in tune with your personal progress.
Why Your Minerals Matter More Than You Think
podcast Episode 65
In this episode, we’re talking all about minerals and their crucial role in maintaining overall health, especially for women over 40. Our expert guest, Rose, dives into why your energy, hormones, and even your sleep depend on minerals like sodium and potassium. We’ll discuss how modern living is depleting these essential nutrients and the importance of getting tested to address imbalances.
Mastering Your First Fast: Health Benefits and How-Tos
podcast Episode 64
In this episode of Thriving in Midlife, I am joined by Dr. Heidi to dive deep into the world of fasting, focusing on the power of a 24-hour fast as a health reboot. Whether you’re familiar with intermittent fasting or just curious about fasting as a tool to reset your body, this episode is packed with practical advice on how to prepare for your first fast, stay hydrated, and use fasting as a long-term strategy to improve overall health.
What’s All the Buzz About GLP-1?
podcast Episode 63
In this episode, I dive into the world of GLP-1, a hormone that has been generating quite a bit of buzz lately in the health and wellness space. Whether you’ve heard it in the context of weight loss, blood sugar control, or simply as a new breakthrough in medicine, GLP-1 is becoming an important conversation in both the medical and fitness communities. But what exactly is GLP-1, and why should you care? Join me as I unpack what this hormone does, how it affects your body, and the reasons it’s gaining so much attention.
Maximizing Your Vacation: Energy, Presence, and Wellness Tips
podcast Episode 62
In this episode, Dr. Heidi and I dive into the often-overlooked aspects of vacations—how to truly enjoy them without the stress and burnout that often follows. We explore practical strategies for managing stress, nourishing your body, and maintaining a balanced lifestyle, both at home and while traveling. Join us as we redefine what it means to take a vacation and prioritize our well-being.
Revolutionize Your Oral Health
podcast Episode 61
In this episode, we explore the often-overlooked connection between oral health and overall well-being. Discover the importance of taking care of your mouth, teeth, and gums, and learn practical tips for improving your oral health. From ditching harmful mouthwash to embracing natural toothpaste and mastering the art of proper chewing, this episode provides actionable steps to transform your smile and your health.
Everything You Need to Know about Coffee
podcast Episode 60
Are you a coffee lover struggling to decipher the conflicting information about your favorite brew? In this episode of Thriving in Midlife, Dr. Heidi and I dive deep into the world of coffee, separating fact from fiction. From the benefits of clean coffee to the dangers of additives, we’ll uncover the truth about this popular beverage and help you make informed choices about your daily cup.
How are you supposed to act, look and feel at 40s and 50s?
podcast Episode 59
Navigating your 40s and 50s can be a complex journey, filled with mixed messages about how you should look, act, and feel. Are you struggling with societal pressures or looking for ways to embrace this vibrant phase of life? Join me in this episode as I discuss how to embrace aging with enthusiasm and empowerment, challenging conventional stereotypes and embracing a lifestyle that makes you feel your best.
Optimize Your Health Through Methylation
podcast Episode 58
In this episode, Dr. Heidi and I explore the powerful role of methylation in optimizing our wellbeing. Did you know methylation influences everything from hormone balance to energy levels and even longevity? Discover practical insights as we break down the science behind methylation and share actionable tips to support this vital process naturally.
Keeping Inflammation In Check
podcast Episode 57
Do you ever feel achy, sluggish, or just “off” for no apparent reason? It could be chronic inflammation wreaking havoc on your body! In this episode, I dive deep into the world of inflammation, the silent culprit behind many chronic diseases. I explain how to identify inflammation and share strategies to keep it in check and live a longer, healthier life.
Pick Your Mindset and Energy for the Day
podcast Episode 55
In this episode, I explore the transformative power of choosing our mindset and energy each morning. Join me as we delve into practical strategies to cultivate joy, resilience, and a positive outlook, setting the stage for an extraordinary day and life.
How to Improve Heart Health as We Age
podcast Episode 54
In this episode, we delve into the crucial topic of heart health as we age. Joined by Dr. Heidi Iratcabal, ND, we explore a range of strategies and practical advice to help you maintain a healthy heart, reduce inflammation, and improve overall well-being. From understanding the role of NRF2 activation to the benefits of collagen supplements and dietary tips, this episode is packed with valuable information to help you take control of your heart health.
My #1 Health Hack
podcast Episode 53
In this episode, I’m thrilled to share a game-changing health hack that has been a cornerstone of my wellness journey. Many of you have been asking for the number one thing you can do for your health, and today, I’m diving deep into that very topic. Whether you’re feeling great, under the weather, young, or aging, this episode has something valuable for everyone.
Are you on the Cortisol - Insulin train?
podcast Episode 52
In this episode, Dr. Heidi and I tackle a hidden culprit in your health journey: chronic stress and its impact on your metabolism. You might not even realize you’re stressed, but your body is feeling the effects. Join us as we explore the connection between stress, cortisol, insulin, and your overall health.
What My Brother Said About Me
podcast episode 51
In this episode, I discuss the importance of taking charge of our health and wellness journey. I share the story about my brother’s observation of my passion for health. Tune in to discover actionable steps to live a healthier, more vibrant life, and join me on my mission to inspire extraordinary living.
It's Never Too Late to Take Control of Your Health
podcast episode 50
In this episode, Dr. Heidi and I engage in an enlightening discussion about the importance of prioritizing health at any stage of life. We share personal stories, practical tips, and insights to empower you to make positive changes for your well-being.
If Your Goal is to be Healthy and Live Long, You Can't Do It Alone
podcast episode 49
In this episode, I dive deep into the vital importance of community, support systems, and data-driven wellness approaches in achieving optimal health and longevity. Join me as I explore why going it alone may hinder your wellness journey and how embracing accountability and coaching can be transformative.
Concierge Wellness
podcast episode 48
In this episode, we delve into the revolutionary concept of concierge wellness and its transformative impact on personal health journeys. Join me and Dr. Heidi as we explore the key components of concierge wellness and how it can empower individuals to take control of their well-being.
What is the Wellness Reset?
podcast episode 47
In this episode, I explore the concept of the wellness reset and its profound impact on achieving overall well-being. Join me as I delve into the importance of releasing trauma, addressing mindset, and making positive changes for a transformative wellness journey.
Wellness Reset Day 3: Your Health Blueprint
podcast episode 46
In this episode, we continue the Wellness Reset series, exploring the world of proactive wellness, community support, and personalized health programs. Discover the secrets to achieving long-term health and well-being and learn how you can create your own health blueprint for a vibrant and fulfilling life.
Wellness Reset Day 2: Building a Sustainable Wellness Habit
podcast episode 45
In this episode, we continue the Wellness Reset series, delving into practical strategies for building a sustainable wellness routine. Joined by Heidi, we explore the importance of consistent guidance, overcoming obstacles, and the power of community in achieving lasting health goals.
Wellness Reset Day 1: Invest in Your Wellness
podcast episode 44
In this episode, we’re kicking off our Wellness Reset series with a focus on investing in your overall well-being. Feeling burnt out, unmotivated, or simply ready to take charge of your health? This episode is for you!
Join us as we share powerful strategies and practical tips to get you started on your wellness journey.
Why Do You Need a Coach and What Makes a Great Coach?
podcast episode 43
In this episode, I delves into the crucial topic of coaching. Whether you’re navigating personal challenges, seeking professional growth, or aiming to enhance your overall well-being, understanding the significance of having a coach and what qualities define a great coach is essential. Join me as I explore the impact of coaching and how it can empower you to live your best life.
The Truth About Leaky Gut
podcast episode 42
In this episode, we dive deep into a topic that impacts millions: leaky gut syndrome. Joined by Dr. Heidi Iratcabal, ND, we explore the causes, symptoms, and treatments for this common yet often misunderstood condition. Get ready to discover the truth about leaky gut and how it can affect your overall health.
Why You Might Want to Consider Colostrum
podcast episode 40
In Episode 40, Dr. Heidi and I talk about colostrum. Colostrum, the first milk produced by mammals after giving birth, has long been recognized for its importance in newborn nutrition. However, it has potential benefits for adults as well. Join us as we explore the surprising advantages colostrum can offer beyond infancy.
Why the Journey Matters More Than the Goal
podcast episode 39
What truly brings us fulfillment? We often chase goals in hopes of achieving happiness, but in this episode, we’re diving into a topic that can fundamentally change how we approach our goals and find fulfillment in life. We’re talking about the difference between focusing on the pursuit of a goal and obsessing over the achievement itself.
The #1 Key to Health Optimization
podcast episode 37
Are you tired of feeling stuck in your health journey? You’re eating right, exercising regularly, and getting enough sleep, but you still don’t feel your absolute best.
In this episode, we delve into a groundbreaking topic that holds the key to reaching optimal health and well-being. Join me as we explore the world of gene activation and its potential to revolutionize our lives.
Community and Consistency for Wellness
podcast episode 36
Are you overwhelmed by all the latest health and wellness trends? Feeling lost in a sea of conflicting information? This episode is for you! Join me Kellie Lupsha and Dr. Heidi Iratcabal, ND as we debunk trendy fads and guide you towards true wellness that fits your unique needs.
Why You Need a Support System to Succeed
podcast episode 35
In this episode, I challenge the idea that success is a solo journey. Uncover the four things that are holding you back and learn about the importance of having a supportive network to help you navigate inevitable obstacles and celebrate victories.
Trendy Wellness vs True Wellness
podcast episode 34
Are you overwhelmed by all the latest health and wellness trends? Feeling lost in a sea of conflicting information? This episode is for you! Join me Kellie Lupsha and Dr. Heidi Iratcabal, ND as we debunk trendy fads and guide you towards true wellness that fits your unique needs.
3 Ways Stress is Sabotaging Your Health
podcast episode 33
This episode is all about stress, that feeling we all know too well. But beyond the feeling of being overwhelmed, chronic stress can have serious negative effects on our physical and mental health. We dive deep into the three significant ways that stress can sabotage our well-being and discover insights and strategies to regain control of your stress levels and optimize your health.
How Community Transforms Your Health
podcast episode 32
In this episode, we’re having a blast discussing the incredible power of community in transforming your health journey. We all know how important it is to take care of ourselves, but sometimes it can feel overwhelming or like you’re going it alone. That’s where the magic of a supportive community comes in! Join us as we explore the incredible power of connecting with like-minded individuals who share a passion for wellness.
Brain Health Series #1: Your Most Valuable Asset
podcast episode 31
In this episode, we kick off our Brain Health Series with a powerful message: your brain is your most valuable asset, and it’s often neglected! But the good news is, you have the power to take control of your brain health and optimize its function throughout your life.
Know Your Genes, Control Your Health
podcast episode 30
In this episode, we’re decoding the intricate relationship between genes and health. Get ready to learn how understanding your genetic makeup puts you in the driver’s seat of your health journey. Dr. Heidi and I dispel the myth that genes are destiny and show you how smart lifestyle choices can influence the way your genes express themselves for optimal wellness.
The Four-Letter Word That is Holding You Back
podcast episode 29
In this episode, we’re diving deep into the impact of a seemingly innocuous word that might be holding you back from living your best life. How often do you use word FINE? Get ready to explore the hidden limitations of that four-letter word and discover how it affects our personal growth, relationships, and overall well-being.
The Mindset Shift You Need for Quality Sleep
podcast episode 28
Are you tired of tossing and turning all night, only to wake up feeling just as exhausted? The answer to your sleep struggles might not be just about fancy pillows or bedtime routines. In this episode, we dive deep into the connection between your mindset and your sleep quality. We’ll reveal how your internal narrative around sleep can be sabotaging your rest, and equip you with practical tools and techniques to quiet your racing mind and finally achieve deep, restorative sleep.
Are You Prepared Financially for Your Future?
podcast episode 27
In this episode, let’s dive deep into the hidden costs of neglecting your finances, revealing how it can impact not just your wallet, but your entire life. Get ready to gain insights and steps to secure your financial future and live life on your own terms.
The Truth About Supplements
podcast episode 25
In this episode, I delve into the often-misunderstood world of supplements. With a focus on uncovering the truth behind supplementation, I explore the importance of supplementing in today’s toxic world and provides valuable insights into selecting high-quality products.
What’s in Your Energy Drink?
podcast episode 24
In this episode, Dr. Heidi and delve into the topic of energy drinks and their impact on brain health. We discuss the importance of choosing supplements that nourish the brain effectively. Join us as we explore the ingredients and effects of various energy drinks, offering insights into optimizing brain function for vitality and longevity.
The Ultimate Detox Roadmap
podcast episode 21
In this episode, we’re ditching the detox downloads and focusing on what truly matters: our body’s built-in detox system. We’ll explore why fad detoxes often fall short and uncover the simple, sustainable steps you can take to optimize your natural detoxification processes.
The Role Of Omegas In Optimal Health
podcast episode 20
In this episode, let’s kick off the new year by exploring the critical role of omegas in achieving and maintaining optimal health. Join me and Dr. Heidi as we unravel the mysteries surrounding supplementation, specifically focusing on the importance of omegas for various aspects of well-being.
Daily Routines for a Vibrant Life
podcast episode 18
In this episode, Dr. Heidi and I talk about wellness routines, sharing our personal insights and emphasizing the impact of daily habits on overall health. We discuss the often-overlooked aspects of implementing a routine and the life-changing benefits it can bring.
The Power of Gratitude
podcast episode 17
Who are you gonna say thank you to today?
In this episode, I share a special tribute to a significant influencer and we dive deep into the importance of expressing appreciation for those who have been the guiding lights in our personal and professional journeys.
The Protein Prescription for a Better You Part 2
podcast episode 16
In this episode, we are once again joined by Dr. Heidi as we continue the discussion from episode 14, titled ‘The Protein Prescription for a Better You.’ Whether you’re aiming for improved mood, weight management, or overall health, the key might just be found in the intentional inclusion of quality protein in your daily life.
The Protein Prescription for a Better You
podcast episode 14
In this episode, we’re joined by Dr. Heidi as we we dive deep into the importance of protein in our daily lives. Join us as we explore the power of incorporating more protein into our diet, unraveling myths, and sharing practical tips for a healthier, more vibrant you.
Taking Charge of Hormonal Health Through the Holidays
podcast episode 13
In this episode, we delve into the topic of hormonal balance, a concern that many women grapple with not only during the holidays but throughout the year. Join us as we explore practical tips and lifestyle choices that can positively impact hormonal health.
Everything You Need to Know about Mold
podcast episode 12
In this episode, we talk about a topic that affects many but is often ignored. We are uncovering the mysteries of mold – a health issue that has become more important recently. Dr. Heidi and I will discuss how mold affects our well-being, the available testing methods, and important steps for treatment and prevention.
Confidence and Clarity
podcast episode 11
In this episode, we delve into the world of health, confidence, and personal transformation. As the holiday season unfolds, it’s a timely opportunity to reflect on our well-being and set the stage for a vibrant and fulfilling life. Join me as we explore the intersection of clarity, confidence, and the pursuit of a healthier, more energetic you.
Why Knowing Your DNA is the Key to Wellness
podcast episode 10
In this episode, we discuss the importance of knowing your DNA blueprints to empower personalized health strategies. Gain insights into your genetic makeup, understand pathways, and take inspired action for an extraordinary life. Join us as we reclaim control over our health and seek a roadmap to optimal well-being.
Stress Management Secrets
podcast episode 9
In this episode, we’ll be uncovering some insights into the world of stress management. Life can get overwhelming, and understanding how to navigate stress is crucial for maintaining a healthy and balanced lifestyle. Join me as we explore the secrets to effective stress management and discuss practical strategies to build resilience.
The Ultimate Mastermind
podcast episode 8
In this episode, we dive deep into a topic that might leave some of you intrigued and wondering, “What is the Ultimate Mastermind?” Now that the term “mastermind” is becoming increasingly popular, we shed light on its application beyond the world of business and delve into how it can revolutionize our approach to health.
Renew Your Fitness Routine
podcast episode 7
In this episode I’m gonna be diving into a topic close to my heart – fitness. With a background as a physical therapist and a passion for athletics, I want to share my personal journey and insights into maintaining an active lifestyle, especially for women. Join me as I reflect on my experiences as an athlete, the challenges I faced, and the importance of staying engaged in physical activities.
Your Health Beyond Standard Lab Results
podcast episode 6
In this episode, we explore why conventional medical tests might fall short in presenting a comprehensive overview of your health. Dr. Heidi, a certified functional medicine practitioner with more than 22 years of experience, joins us to share her insights on the importance of going beyond the confines of traditional lab ranges.
How Your DNA Blueprint Can Transform Your Health
podcast episode 4
In this episode, we explore the field of genetics and how understanding your DNA blueprint can revolutionize your approach to health and wellness. Featuring Dr. Heidi, this podcast episode explores the power of personalized genetic information, revealing how it can simplify your health journey and help you take control of your well-being.
Mastering Mindfulness, Planning, and Growth
podcast episode 3
In this episode, we delve into the essence of living a fulfilled life. We explore the delicate balance between being present in the moment and planning for a thriving future. Join me on this journey as we unravel the keys to a meaningful and extraordinary life.
Who is Heidi Iratcabal?
podcast episode 2
In this episode, Dr. Heidi, a seasoned functional medicine practitioner, and former professional athlete shares her incredible journey from overcoming childhood health challenges to cycling alongside the world champion in Europe. This episode delves into the power of adversity, the importance of belief, and the evolution of Dr. Heidi’s wellness-focused career.
Who Is Kellie Lupsha
podcast episode 1
In this episode, we dive into my journey of transformation, self-discovery, and my mission to inspire you to live an extraordinary life. As a mom, entrepreneur, and healthcare practitioner who has gone through quite a journey, I share my personal experiences and insights on putting oneself first, embracing change, and achieving a life filled with passion, purpose, and vitality.