Thriving in Midlife:
Podcast
Welcome to ‘Thriving in Midlife: The Women’s Guide to Wellness, Longevity & Hormones After 40. This is your trusted space to cut through the noise, ditch the overwhelm, and finally feel extraordinary in your body, mind, and life. This podcast is for women who are ready to stop pushing through life and start living it with intention, energy, and ease.
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
Part II: "The Brain Protocol" What Actually Protects You
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, Kellie dives into Part 2 of our conversation on menopause, estrogen, and the Alzheimer’s brain, focusing on the practical strategies that can help support brain health during perimenopause and menopause.
As estrogen declines, supporting your brain becomes about more than hormones alone. Strength training, quality sleep, nutrition, stress management, metabolic health, and the timing of hormone therapy can all become important pieces of your brain health strategy.
Kellie breaks down the brain protection protocol and explains how you can simplify your approach so you know exactly what to keep doing, modify, change, or add to support your brain and become the CEO of your health.
*Discover how muscle contraction can stimulate the release of irisin and support BDNF, a key factor involved in brain health, neuroplasticity, and cognitive function.
*Learn why getting enough hours of sleep isn’t the whole story and how deep sleep and the glymphatic system support the brain’s natural repair and waste-clearance processes.
*Explore what emerging research suggests about starting hormone therapy around the menopause transition and why the timing of estrogen exposure may matter for long-term brain health.
*Learn how the MIND diet combines beneficial elements of the Mediterranean and DASH diets, emphasizing foods such as leafy greens, berries, nuts, olive oil, and fish while limiting foods that may negatively impact cardiovascular and brain health.
*Understand how chronic stress, disrupted sleep, skipped meals, and excessive high-intensity exercise can contribute to elevated cortisol and why creating more calm and recovery in your life is an important part of your brain health strategy.
- Strength training is brain training. Building and maintaining muscle can support important pathways involved in brain health.
- Quality deep sleep matters. Your brain needs restorative sleep to repair and clear metabolic waste.
- Midlife is an important opportunity. Your exercise, sleep, nutrition, metabolic health, stress, and hormone strategies can all become part of a proactive approach to brain health.
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All Episodes
Part II: "The Brain Protocol" What Actually Protects You
podcast Episode 178
In this episode, Kellie dives into Part 2 of our conversation on menopause, estrogen, and the Alzheimer’s brain, focusing on the practical strategies that can help support brain health during perimenopause and menopause.
As estrogen declines, supporting your brain becomes about more than hormones alone. Strength training, quality sleep, nutrition, stress management, metabolic health, and the timing of hormone therapy can all become important pieces of your brain health strategy.
Kellie breaks down the brain protection protocol and explains how you can simplify your approach so you know exactly what to keep doing, modify, change, or add to support your brain and become the CEO of your health.
In this episode, Kellie explores the powerful connection between menopause, estrogen, brain health, cognitive function, and Alzheimer’s risk in women.
Menopause is often viewed primarily as a reproductive transition, but estrogen plays important roles in the brain. As estrogen levels fluctuate and decline during perimenopause and menopause, women may experience changes such as brain fog, anxiety, insomnia, memory concerns, and difficulty finding words.
Kellie breaks down why these symptoms deserve attention and why supporting your brain and metabolic health during midlife can be an important part of healthy aging.
Menopause, Estrogen & the Alzheimer's Brain
podcast Episode 177
In this episode, Kellie explores the powerful connection between menopause, estrogen, brain health, cognitive function, and Alzheimer’s risk in women.
Menopause is often viewed primarily as a reproductive transition, but estrogen plays important roles in the brain. As estrogen levels fluctuate and decline during perimenopause and menopause, women may experience changes such as brain fog, anxiety, insomnia, memory concerns, and difficulty finding words.
Kellie breaks down why these symptoms deserve attention and why supporting your brain and metabolic health during midlife can be an important part of healthy aging.
European Travel Tips, Surprises Good and Bad On Our Cruise To Greece
podcast Episode 176
In this episode of Thriving in Midlife, Kellie takes you behind the scenes of her recent trip abroad, sharing the highs, the hiccups, the unexpected moments, and the lessons she brought home with her.
From Athens and the Greek islands to Turkey and London, this wasn’t just a vacation. It became a reminder of how important it is to create a life that gives you the freedom to travel, experience new places, spend time with family, and still keep your work and business moving forward.
A New Path to Metabolic Health, Energy & Natural Weight Loss
podcast Episode 175
In this episode, we’re exploring how you can take a more proactive approach to your health and support your body’s natural ability to function at its best. We’ll dive into personal experiences, clinical research, and real-life success stories surrounding a groundbreaking approach designed to support metabolic health, energy, healthy aging, and overall wellness.
Brain Health in Midlife: What Walking Speed Reveals About Longevity
podcast Episode 174
In this episode, we’re going beyond puzzles and Sudoku to explore what you can actually do every day to support your brain, reduce your risk of cognitive decline, and build the physical capacity you want to carry with you into your 70s, 80s, 90s, and beyond.
From cardiovascular exercise and BDNF to walking speed, strength, power, and nervous system regulation, Kellie breaks down why the way you move today may have a profound impact on how you age tomorrow.
Rewire Your Subconscious mind: Hypnotherapy for Anxiety, Healing and Midlife Change
podcast Episode 173
In this special episode of Thriving in Midlife, Kellie Lupsha sits down with Katherine Hinchey, Certified Clinical Hypnotherapist, mindset coach, and host of Hip Talks, for a powerful conversation about midlife transformation, subconscious healing, and the connection between the mind and body.
Kellie and Katherine met through Kathy Heller’s community, where a breakout Zoom room sparked a meaningful connection between two women who had both experienced major career transitions and personal transformations.
From physical therapy and healthcare leadership to hypnotherapy and longevity coaching, both women share how stepping away from traditional paths opened the door to deeper purpose, healing, and helping others.
Is It Cheating? The Truth About Wellness Tools, Healthy Aging and Sustainable Results
podcast Episode 172
In this episode of Thriving in Midlife, Kellie explores why comparison, judgment, and shame have no place in our health journeys. She challenges the idea that using support means you’re “cheating” and shares why the right tools, when combined with strong foundations, can help women thrive in midlife.
As women move through their 40s and beyond, our bodies change. Hormones shift, metabolism evolves, and our health priorities become more important than ever. But aging does not mean we have to accept feeling exhausted, disconnected, or stuck.
Kellie breaks down the conversations happening around GLP-1 medications, hormone replacement therapy (HRT), peptides, supplements, biohacking tools, and health data. She explains why there is no one-size-fits-all approach and why becoming the CEO of your health means making informed decisions based on your own body, goals, and needs.
The goal is not to chase shortcuts. The goal is to build a sustainable foundation and use the right support to amplify your health, energy, and longevity.
The Hidden Health Habit You're Doing 25,000 Times A Day
podcast Episode 171
In today’s solo episode, we’re diving into one of the simplest yet most overlooked health habits that impacts nearly every system in your body: how you breathe.
We spend so much time focusing on nutrition, exercise, supplements, and hormones, but there is something we do 20,000 to 25,000 times every single day that we rarely think about.
Breathing.
More importantly, how you’re breathing.
Kellie explores why your nose was designed specifically for breathing and why nasal breathing plays a powerful role in oxygen delivery, cardiovascular health, nervous system regulation, sleep quality, metabolism, and overall performance.
You’ll discover why mouth breathing may add unnecessary stress to your body, how it can impact your sleep and hormones, and why training yourself to breathe through your nose may be one of the simplest tools you can use to support your health and longevity.
Whether you’re struggling with poor sleep, stress, fatigue, hormonal changes, or simply want to optimize your body as you age, this episode will help you understand that sometimes the biggest health improvements come from the smallest daily habits.
HRT, Heart Disease & Brain Health The COnnection No One Explained
podcast Episode 170
In this eye-opening solo episode, we are diving into one of the most important menopause and midlife health conversations every woman over 40 needs to hear: why menopause dramatically changes your heart health and brain health, and what you can do about it.
Most women know about hot flashes and night sweats, but very few realize these symptoms may be your body’s early warning system for much bigger changes happening beneath the surface. Today, we are unpacking the latest research on estrogen, cardiovascular disease, cognitive health, perimenopause, menopause, and hormone replacement therapy (HRT), so you can make informed decisions during one of the most important health windows of your life.
If you have entered perimenopause or menopause, or you are approaching it, this episode will help you understand why protecting your heart also means protecting your brain, and why timing matters more than ever.
Thriving in Midlife Means Sometimes You're Googling "How Many Ticks Is Too Many Ticks" at 11 PM
podcast Episode 169
In this heartfelt solo episode, I’m sharing the story of what was supposed to be a relaxing hiking getaway that quickly turned into a tick-filled adventure I won’t soon forget. While the experience was stressful (and honestly a little traumatic!), it revealed a powerful lesson about the way so many women approach their health.
Too often, we spend our time chasing symptoms instead of asking the most important question:
Where is this really coming from?
Whether you’re struggling with fatigue, brain fog, stubborn weight gain, poor sleep, hormone changes, or simply feeling like your body isn’t responding the way it used to, your symptoms aren’t random. They’re messages. Your body is trying to get your attention and point you toward the system that needs support.
The Self-Care Lie You've Been Told (And What Actually Fills Your Cup in Midlife)
podcast Episode 168
In this heartfelt solo episode, we’re talking about one of the most misunderstood words in wellness: self-care.
If you’ve ever believed self-care meant a spa day, massage, manicure, or buying the latest wellness gadget, this episode will completely change your perspective. Inspired by insights from Brené Brown and Mel Robbins, we’re exploring what self-care actually looks like, and why it’s one of the most important habits for thriving after 40.
Together, we’ll unpack why true self-care is about honoring yourself, keeping the promises you make to yourself, and creating daily and weekly rhythms that allow your body, brain, and nervous system to recharge. Because the healthiest, happiest version of you isn’t built through perfection. It’s built through consistent acts of self-respect.
The Missing Piece to Reclaiming Your Health in Midlife: Why You Must Become a New Version of You
podcast Episode 167
In this heartfelt solo episode, we’re exploring something that often gets overlooked on a health journey: belief.
If you’ve been doing all the “right” things, eating well, exercising, taking supplements, listening to podcasts, but still aren’t seeing the transformation you’re hoping for, this conversation is for you.
The missing piece may not be another protocol or another wellness strategy. It may be the beliefs you’ve been carrying about yourself, your body, and what’s truly possible.
Today, I invite you to slow down, reconnect with yourself, and begin shifting from simply checking off your wellness routine to truly nourishing your mind, body, and spirit. Healing isn’t just about what you do, it’s about who you believe you’re becoming.
Back Injury Recovery Update Part II: Why Healing Is Never Linear
podcast Episode 166
In this personal episode, I’m sharing an honest update on my back injury recovery journey and the lessons it continues to teach me about healing, patience, resilience, and trusting the process.
More than four months after my injury, I’ve made incredible progress, but I’ve also experienced firsthand that healing is rarely a straight line. There have been moments of hope, setbacks that tested my mindset, and valuable reminders that our bodies often need more time, support, and grace than we want to give them.
I open up about the physical therapies, recovery tools, peptides, supplements, and mindset practices I’ve incorporated throughout this journey. More importantly, I share the emotional side of recovery the frustration of feeling almost better, the challenge of asking for help, and learning how to honor my body rather than push through discomfort.
Whether you’re recovering from an injury, navigating a health challenge, or supporting someone you love through their own healing journey, this episode offers encouragement, perspective, and hope.
Brain Health, Heart Health & Longevity: What Every Woman Over 40 Needs To Know to Prevent Disease
podcast Episode 165
In this special episode, I sit down with Melissa to discuss a deeply personal journey that changed the way her family approaches health forever. After her husband Danny suffered three strokes in four years despite appearing healthy by conventional standards, Melissa began searching for answers beyond what traditional medicine could provide.
Together, we explore the critical importance of supporting the body before a health crisis occurs and why optimal health requires more than normal lab work and the absence of symptoms. We dive into the emerging science of cellular activation, oxidative stress, brain health, cardiovascular wellness, and how activating the body’s natural healing pathways may support long-term health and resilience.
Whether you are looking to protect your brain, support a loved one recovering from a stroke, or simply want to be proactive about your future health, this conversation offers hope, education, and practical strategies to help you take ownership of your wellness journey.
What an AI Hackathon Taught Me About Reinventing Your Health After 40
podcast Episode 164
In today’s episode, I share an unexpected lesson I learned while attending an AI hackathon in New York. What began as an exploration of cutting-edge technology quickly became a powerful reminder that true growth happens when we step beyond what feels comfortable and familiar.
I open up about the moments when I felt intimidated, overwhelmed, and completely out of my depth, and how those feelings revealed an important truth about personal transformation. Whether you’re navigating new technology, building a business, or working toward better health, waiting until you feel fully prepared may be the very thing holding you back.
This episode explores how to accelerate progress, shorten the learning curve, and create meaningful results by leveraging the right systems, support, and strategies. The fastest path to becoming your healthiest, most vibrant self is not figuring everything out alone. It is learning how to move forward before you have all the answers.
Master Your Metabolism: The Missing Link to Energy, Hormone Balance & Lasting Weight Loss
podcast Episode 163
In this special training, Dr. Heidi and I pull back the curtain on one of the most misunderstood aspects of women’s health: metabolism. If you’ve been doing all the “right” things—eating healthy, exercising, taking supplements, balancing hormones but still feel exhausted, stuck, inflamed, or unable to lose weight, this conversation is for you.
You’ll learn why your body isn’t broken it’s simply under-activated and how supporting your mitochondria, balancing blood sugar, improving metabolic flexibility, and reducing chronic inflammation can completely transform the way you feel today and protect your health for years to come.
Why We Age Faster Than We Should?
podcast Episode 162
In this episode of Wellness Wednesday, I sit down as a guest with Merilee Merisic to dive into one of the most important conversations in health today: why we are aging faster than we should and what is actually driving accelerated aging at the cellular level.
We explore how modern life has changed the trajectory of human health where chronic stress, environmental toxins, processed foods, and constant mental overload are creating oxidative stress and mitochondrial dysfunction that silently speed up aging long before symptoms appear.
Most importantly, we break down why true healing cannot start with symptoms, hormones, or supplements but must begin at the cellular foundation first. Once the cell is supported, everything else begins to work the way it was designed to.
Why Your Metabolism CHanged After 40 (And Why Everything You've Been Told is Making it Worse
podcast Episode 161
In this episode, I’m sharing a personal story that many women may relate to. For years, I felt confident in my health and fitness routine, but as I moved through my 40s and into my 50s, I started noticing changes that didn’t seem to make sense. My weight wasn’t changing much, yet my body felt different.
I’m opening up about my own experience, the mindset shifts I had to make, and some of the lessons I’ve learned about metabolism, hormones, and overall metabolic health. If you’ve ever felt frustrated because what used to work no longer does, this conversation is for you.
Why Your Metabolism CHanged After 40 (And Why Everything You've Been Told is Making it Worse
podcast Episode 161
In this episode, I’m sharing a personal story that many women may relate to. For years, I felt confident in my health and fitness routine, but as I moved through my 40s and into my 50s, I started noticing changes that didn’t seem to make sense. My weight wasn’t changing much, yet my body felt different.
I’m opening up about my own experience, the mindset shifts I had to make, and some of the lessons I’ve learned about metabolism, hormones, and overall metabolic health. If you’ve ever felt frustrated because what used to work no longer does, this conversation is for you.
How To Stay Motivated & Productive in Midlife: 3 Must-Know Tips for Women Over 40
podcast Episode 102
In this episode, I’m pulling back the curtain on my non-negotiable daily routine, how I reconnect with my purpose when life gets noisy, and why I believe loneliness is the silent thief of joy. We’re tackling a challenge so many of us face in this season of life: how to stay motivated and productive while everything around us keeps shifting. Whether you’re navigating midlife transitions, empty nesting, or simply wanting to show up more fully in your day-to-day, this conversation is for you.
Three Foods You Think Are Healthy (But Are Slowly Harming You)
podcast Episode 101
In this episode, we dive into three everyday foods that have a healthy reputation but are quietly sabotaging your energy, your gut, and even your long-term wellness with hidden toxins and harmful additives. These are foods we’ve all trusted, served to our families, and reached for thinking we were making smart choices, but the truth is, they’re working against our health in ways most of us never saw coming. If you’re curious about what’s really in your food and how small swaps can make a big difference, this episode might be for you.
Women’s Life Summit Part 1: Stop Treating Symptoms. Start Healing the System
podcast Episode 100
In this episode, I share how Dr. Heidi and I joined forces, why we created the Women’s Longevity and Wellness Hub, and what’s truly possible when you stop seeing midlife changes as inevitable. We explore how women can transform their health, energy, and mindset, proving that aging doesn’t have to mean decline.
How I Found Time Freedom & Financial Success in Network Marketing
podcast Episode 99
In this episode, I’ll be sharing my journey, starting with a long and fulfilling career as a physical therapist and leading to a new path in network marketing. I’ll dive deep into why I made this shift and how it has empowered me to live a life of greater freedom, purpose, and impact. If you’ve ever felt like there’s something more out there, or you’re curious about creating a different kind of future, you won’t want to miss this episode.
Yoga: The Ultimate Game-Changer for Your Body & Mind
podcast Episode 98
In this episode, Dr. Heidi and I talk about the power of yoga and why it’s a non-negotiable practice for physical, mental, and emotional well-being. Whether you’re a seasoned yogi or someone curious about starting, this conversation will inspire you to rethink how yoga can fit into your life.
Activate Your GLP-1: The Natural Path to Metabolic Wellness
podcast Episode 97
In this episode, I talk about metabolic health and how you can naturally activate the GLP-1 hormone, a key hormone for weight management and overall wellness. If you’re ready to take control of your health, balance cravings, and optimize your body’s natural processes, this episode is for you.
The Truth About Blood Work & Optimal Aging
podcast Episode 96
In this episode, Dr. Heidi Iratcabal and I dive into a topic that’s often overlooked but is absolutely essential for taking control of your health: understanding your blood work. If you’ve ever been told your labs are “fine” but still don’t feel your best, this episode is for you!
NRF2: The Master Key to Longevity & Health
podcast Episode 95
In this episode, I dive deep into one of the most critical yet underappreciated players in health and wellness, NRF2. Often referred to as the “master regulator of gene expression,” NRF2 holds the key to unlocking your body’s natural ability to fight oxidative stress, reduce inflammation, detoxify, and even slow down aging. Whether you’re new to NRF2 or already familiar with its potential, this episode breaks down the science behind why it’s a game-changer for achieving total wellness.
Finally Thriving: Cultivating Inner Stability in Midlife
podcast Episode 94
In this episode, I’m thrilled to welcome Allison Pelot, author of the Amazon bestseller Finally Thriving and founder of the Finally Thriving Community. With over 20 years of experience as a personal trainer and holistic life coach, Allison empowers women to unlock their strength, confidence, and vitality, especially during midlife.
She shares her journey of rediscovery and offers powerful insights on thriving—not just surviving—in midlife. Whether you’re navigating perimenopause, seeking joy, or craving more presence, this conversation will inspire you to take meaningful action toward your best self.
Metabolic Health is the NEW Standard for True Wellness
podcast Episode 93
If you’ve ever wondered why the scale or societal standards don’t tell the full story of your well-being, this episode is for you. I share groundbreaking insights inspired by Dr. Casey Means’ recent nomination as Surgeon General and introduces a revolutionary way to measure true health—metabolic health. Tune in for practical tips, eye-opening facts, and actionable steps to take control of your wellness journey.
Whether you’re just starting your wellness journey or looking to deepen your knowledge, this episode offers actionable insights to boost energy, longevity, and overall vitality.
Simple Steps to Eat Better and Feel Great This Summer
podcast Episode 92
In this episode, Dr. Heidi and I dive into practical tips to help you feel your best as summer approaches. Whether you’re planning trips, prepping for family adventures, or just want to stay on track with your health goals, we’ve got you covered. Learn how small changes can make a big difference in your energy, cravings, and overall well-being.
Activation is Your Health Solution!
podcast Episode 91
In this episode, I discuss the news of Dr. Casey Means’ nomination for Surgeon General and what it means for the future of metabolic and cellular health. I break down key concepts like mitochondrial function, oxidative stress, and inflammation—and how activating your body’s natural pathways can transform your health.
Whether you’re just starting your wellness journey or looking to deepen your knowledge, this episode offers actionable insights to boost energy, longevity, and overall vitality.
My Wellness & Business Breakthrough
podcast Episode 90
In this episode, I had the pleasure of sitting down with Jenny Bellinger on her podcast, Badass Direct Sales Mastery . It’s a show dedicated to empowering direct sales moms who are ready to take their businesses to the next level. During our conversation, we dove deep into my journey in the wellness space, how I discovered LifeVantage, and what it means to lead with purpose and energy.
Heal Your Thyroid: Natural Ways That Work
podcast Episode 89
In this episode, Dr. Heidi and I dive into thyroid health’s impact on women’s wellness, covering symptoms like fatigue, weight gain, and brain fog, and root causes such as stress, hormonal shifts, and chemical exposure. We highlight the need for comprehensive thyroid testing and natural support strategies—prioritizing zinc, selenium, and B vitamins.
Is Health Luck or Hard Work?
podcast Episode 88
In this episode, I dive deep into the timeless debate of luck versus preparation, particularly in the realms of health and personal success. Drawing from my own experiences and insights, This episode challenges the notion that good health or achievement is simply a stroke of luck. Instead, this emphasizes the importance of preparation, effort, and timing. Tune in for an inspiring conversation about taking control of your health and life—and why leaving things up to chance isn’t the answer.
Inflammation-Proof Your Body
podcast Episode 87
In this episode, Dr. Heidi and I dive into the crucial topic of inflammation and how it impacts our health. We explore cutting-edge approaches to reducing inflammation and enhancing the body’s natural defense mechanisms. Discover how to move beyond traditional supplementation and tap into the power of “activation” to support longevity, weight management, and overall well-being.
Truth Bombs for Midlife Women Who've "Fallen Off"
podcast Episode 86
In this episode, I’m keeping it real. No fluff, no sugarcoating—just raw honesty about life, health, and business as a midlife woman. I share my own struggles with consistency, falling into bad habits, and how moving to a new city threw me off balance. But more importantly, I talk about how I’m getting back on track—and how YOU can too.
Stop Stressing and Start Addressing!
podcast Episode 85
In this episode, Dr. Heidi and I talk about the importance of taking action on health concerns rather than letting stress take over. we share stories, unpack common frustrations with traditional medicine, and highlight the need for community and accountability in navigating life’s transitions—especially for women.
The First Day of the Rest of Your Life: Daily Choices for Longevity
podcast Episode 84
What if today wasn’t just another day? What if it was a turning point?
In this episode, we explore the significance of daily choices and their profound impact on our long-term health and well-being. Inspired by personal reflections and the milestones of loved ones, I delve into the concept that every moment presents a choice: are we moving towards a vibrant, fulfilling life, or inadvertently drifting in the opposite direction?
Aging Doesn't Have to Be Awful
podcast Episode 83
What is Love?
podcast Episode 82
In this episode, join me as I unravel the layers of LOVE. Discover how love shapes our energy, relationships, and even the way we move through the world. This episode is perfect for anyone craving a deeper, more meaningful conversation about what it means to truly connect
To Vaccinate or Not?
podcast Episode 81
In this episode, we talk about personal health choices and the importance of understanding your body. Dr. Heidi and I explore the blurred lines in health decisions, emphasizing the need for informed, conscious choices tailored to individual needs. Whether you’re navigating lifestyle habits, preventive measures, or societal pressures, this episode offers insights to help you take charge of your well-being.
The Breakthrough System in Natural Weight Loss & Health
podcast Episode 80
Boost Your Brain and Thrive!
podcast Episode 79
As we age, taking control of our mental well-being becomes essential, and this episode serves as your ultimate guide to unlocking the secrets of a healthy brain. From nutrition and exercise to mindfulness and expert insights, you’ll discover actionable steps to enhance your cognitive function and overall quality of life.
Why Midlife Women MUST Lift Weights
podcast Episode 78
In this episode, I dive into an essential topic for women in their 40s and beyond: strength training and longevity. If you’ve ever wondered why lifting weights is so important, this episode will give you the motivation and science-backed reasons to make it a priority.
Is Walking Really Worth It?
podcast Episode 77
10 Things That Helped Me Succeed in 2024
podcast Episode 76
In this episode, I dive into my personal reflections on the past year, sharing 10 transformative practices that have helped me embrace midlife with joy, vitality, purpose, and success. Whether you’re feeling stuck or seeking ways to elevate your wellness journey, this episode is packed with inspiration and actionable insights.
Ask Us Anything with Kellie & Dr. Heidi
podcast Episode 75
In this special episode of Thriving in Midlife, I’m joined by the amazing Dr. Heidi Iratcabal for a unique Ask Us Anything session, recorded live on December 18, 2024. Together, we tackled some of the most pressing health and wellness questions from our incredible community. From supporting traumatic brain injuries (TBI) holistically to discussing the power of GLP-1 activators, and even managing stress-related health issues—this episode is packed with insights, solutions, and actionable advice for living your healthiest life.
Scent-sational Health: Navigating Holiday Fragrances Toxin-Free
podcast Episode 74
In this episode, we dive into a topic that’s all around us during the holiday season — fragrances! While scents can bring comfort and joy, they also come with hidden toxins that can mess with our hormones, skin, and overall health. Join us as we explore how holiday fragrances can impact your well-being, and learn easy, practical tips to keep your season toxin-free.
What You Don’t Know About GLP-1
podcast Episode 73
In this episode, we explore the powerful benefits of GLP-1 beyond just weight loss. Whether you’re curious about improving your gut health, boosting your energy, or turning back the clock on aging, GLP-1 has a lot to offer. If you’re ready to take control of your health in 2025, this episode is a must-listen!
Releasing Weight, Embracing Health
podcast Episode 72
In this episode, Dr. Heidi and I dive into the often-overlooked mental and emotional side of weight loss. The conversation addresses how the process of releasing weight goes beyond just the physical changes. It’s about reframing your mindset and letting go of old identities tied to weight. With new scientific breakthroughs like GLP-1 activation, this episode empowers women to embrace health and wellness in a balanced, sustainable way.
Recession-Proof Your Business
podcast Episode 71
In this episode, we’re talking about how to recession-proof your business. Whether you’re in network marketing or another industry, it’s crucial to set yourself up for success, even when the economy is uncertain. I’m sharing personal stories, lessons learned, and practical tips to ensure your business stays strong—no matter what comes your way.
Reclaiming Wellness with RESTORE
podcast Episode 70
In this special episode, Dr. Heidi and I introduce the RESTORE Wellness Collective—an empowering, interactive membership community designed for midlife women seeking to revitalize their health and happiness. We share our vision for this unique program, the power of community, accountability, and expert guidance in helping women make lasting changes in their wellness journey. Discover how RESTORE combines live coaching, expert-led discussions, and member-driven topics to create a supportive space where every woman can thrive.
Aligning Words with Actions for Lasting Wellness
podcast Episode 69
In this episode, I dive into the powerful concept of aligning our words with our actions to achieve lasting wellness. I discuss the importance of small, consistent habits over drastic changes, especially as we approach the end of the year. Whether you’re navigating your health journey, managing your finances, or redefining aging, this episode offers practical insights to help you stay on track.
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.
