Advertise on podcast: NOURISH by Julie Booher | Formerly Healthy & Happy

What if one of the best things you could do for your health after 30 isn't another diet, supplement, or *perfect* routine... but simply getting stronger? In this episode, we're talking all about strength training for women over 30 and why building muscle is about so much more than looking "toned." I've been strength training for ~15 years, and my relationship with exercise has changed dramatically over that time. I used to think about exercise waaaay differently than I do now, including when I was using it to 'make up for what I ate' or control my body. Today, strength training means something completely different to me: capability, confidence, energy, longevity, and getting to see what my body can do. In today's episode, we're talking about what happens to muscle as we age, why maintaining and building muscle matters, how strength training can support body composition, and why progressive overload is the key to getting stronger. But this episode isn't about telling you that you need to spend six days a week in the gym or become a ~fitness influencer.~ It’s about finding a way to build strength that actually fits into your life! In this episode, we talk about: Why muscle and strength become increasingly important as we ageWhy strength training is about so much more than aesthetics (but it's ok if you care about how you look, too)How building muscle can support body composition and physical functionWhy you don't need to choose between health goals and aesthetic goalsWhat progressive overload actually means (and why it doesn't have to be complicated)Why getting stronger can give you a completely different way to measure progressHow strength training can support energy, confidence, and mental well-beingWhy consistency matters more than having the “perfect” workout programHow to start strength training if you're currently doing very little, or nothingWhy two days a week can be a great place to startMy own experience with strength training through different seasons of life, including pregnancy and postpartumWhy your past body isn't your competitionHow strength training can help you build a body that can participate fully in the life you want to liveI want you to leave this episode understanding that you are not too old, too out of shape, or too far behind to get stronger!! You don't have to start perfectly. You don't have to lift a certain amount of weight. And you don't have to exercise because you hate your body or feel like you need to “make up” for what you ate. You can strength train because you want to feel capable; because you want to carry your own suitcase; because you want to hike, run, dance, travel, play with your kids, or someday keep up with your grandkids; because you want to feel athletic again; because you want to build muscle; because you like the way a strong body looks; because you want to know what you're capable of. All of those reasons are valid. Your body is how you experience your life, and I want you to build a body that can support the life you actually want to live!! --- *NEW* Private 1-1 Coaching spots are open! Book a FREE 30-minute strategy session here: https://calendly.com/juliebooher/strategysession Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com Share this episode and tag me on Instagram! @byjuliebooher

What if the way you're trying to eat "healthy" is actually leaving you hungry, unsatisfied, and constantly thinking about food? In this episode, I'm sharing a lesson I learned the hard way during my years of dieting: there's a difference between eating foods that are technically "healthy," and truly nourishing your body. As women over 30, it's SO easy to get caught up in everything we're told we should be doing with our nutrition: eating less, cutting out carbs, avoiding sugar, choosing low-calorie foods, hitting our protein goals, and trying to eat 'perfectly.' Butttt... more rules and restriction aren't necessarily what our bodies need. Instead, I want to shift the conversation from “What should I take away from my meals?” to “What can I add to this meal to actually nourish myself?” In today's episode, we'll talk about: what nourishing your body really meanswhy eating enough mattershow protein, fiber, healthy fats, micronutrients, volume, and satisfaction all play a rolewhy food is meant to be ENJOYED (and how, if you're not enjoying what you're eating, it's going to be much harder to stick to a healthy lifestyle)how to turn common "healthy" meals and snacks into more satisfying, nourishing onesI'll also share some of the mindset shifts that helped me move away from restrictive dieting and toward a healthier relationship with food — and why this matters even more as we get older and our bodies, priorities, and lives change. Taking care of your health after 30 doesn't have to mean eating less, following more rules, or making food another source of stress (thank God, amiright?!) Let's chat today about how to nourish your body more fully 3 As always, the goal isn't perfection. It's finding an approach to nutrition that supports your body and the life you actually want to live. --- *NEW* Private 1-1 Coaching spots are open! Book a FREE 30-minute strategy session here: https://calendly.com/juliebooher/strategysession Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com

The older I get, the less interested I am in dieting... buuuut that doesn't mean I care any less about my health! In this episode, we're doing something a little different: I'm taking you behind the scenes and sharing some of the personal experiences that have shaped the way I think about food, my body, and wellness today. I'll take you back to my dieting days, when I was trying desperately to be “healthy,” and somehow still ending up hungry, obsessed with food, and completely unsatisfied. I'll share what more than 10 years of working with women has taught me about why so many of us struggle with food and health (hint: it's not because we don't know enough, but because we've been given so many rules that we're overwhelmed by all of them.) We'll talk about how becoming a mom changed the way I think about taking care of yourself in the middle of real life, and how getting older has changed what I actually value when it comes to my health. Even though I'm a mom over 30, I still have health goals! I still care about nutrition, both living it and teaching it. I still understand wanting to lose weight or change your body. ... BUT what I'm willing to sacrifice for those goals has changed. These days, I want to be healthy and strong, but I also want dinner with friends, vacations, lazy weekends, birthday cake, time with my family, and a life that I actually enjoy. And maybe that's the biggest lesson I've learned: Your health should support your life, not become your life. If you've ever felt tired of dieting, overwhelmed by everything you're “supposed” to be doing for your health, or wondered if there's a way to take care of yourself without putting your life on hold, this episode is for you. So grab your coffee, go for a walk, fold some laundry, or sit in the car for a few minutes and come hang out with me!!  ---- Episodes mentioned in this podcast:  1. 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do It2. 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of Eating3. 127: Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy ---- Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com *NEW* FREE 30-Minute Strategy Session for Women Over 30! Book here: https://calendly.com/juliebooher/strategysession

You know you want to take better care of yourself. Maybe your body is changing, your energy isn't what it used to be, or you're realizing that some of the habits that worked in your 20s aren't working quite the same way anymore. But then you look at everything you're supposed to be doing (eating more protein, strength training, getting more sleep, managing stress, walking more, taking supplements, drinking more water) and it all feels like too much... Especially when you're already juggling work, kids, relationships, and everything else life throws at you. So, where do you actually start? In this episode, I'm breaking down where I'd start if I wanted to feel healthier and stronger, but felt completely overwhelmed by all the conflicting health advice and didn't know what to prioritize. We'll talk about: Why getting healthy can feel so overwhelming after 30How to figure out what you actually want to changeThe health basics I'd prioritize firstWhy strength training would be high on my listHow to improve your nutrition without going on another restrictive dietWhy you don't need to overhaul your entire life to make progressThe importance of choosing ONE thing to focus on at a timeWhat I would not do if I were starting overHow to build a healthier life that actually fits into your real lifeYou don't need another list of 25 things you should be doing. You need to know what matters for you, in your current season of life, right now. Your health matters, but so does your life! And you don't have to choose between the two. ---- Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com *NEW* FREE 30-Minute Strategy Session for Women Over 30! Book here: https://calendly.com/juliebooher/strategysession

What does it really cost to lose weight and change your body? In this episode, we're talking about the trade-offs that can come with losing body fat, building muscle, and pursuing a leaner body (and why those trade-offs matter, especially for women over 30!)  We'll break down the idea of body recomposition, what actually changes with age, and why getting leaner isn't always the same thing as getting healthier.  In today's episode, we'll explore the question: what am I actually willing to give up to get the body I want, and is it worth it? Hope you find it helpful! xo Referenced in this episode: Precision Nutrition's Cost of Getting Lean Infographic ---- Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com *NEW* FREE 30-Minute Strategy Session for Women Over 30! Book here: https://calendly.com/juliebooher/strategysession

What if you could get healthier, get stronger (or lose weight if that's your goal), and feel better in your body — without thinking about your health 24/7? In this episode of NOURISH: Women Over 30, we're talking about something I believe SO strongly: you don't have to choose between taking care of your health and actually enjoying your life. Maybe you want to lose weight. Maybe you want to get stronger, have more energy, improve your health, be a good example for your kids, or simply do something for yourself. All of those goals are welcome here! But there's a difference between having health goals and becoming consumed by them. We'll talk about how to pursue your goals without falling into all-or-nothing thinking, perfectionism, guilt, or the constant feeling that you need to “get back on track.” I'll share some practical ways to build healthier habits that fit into your real life — including what to focus on, how to leave room for flexibility, and how to know when your pursuit of health may actually be costing you too much. Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com *NEW* FREE 30-Minute Strategy Session for Women Over 30! Book here: https://calendly.com/juliebooher/strategysession

Welcome to the new chapter of NOURISH! After taking a year away from the podcast, I'm backkkk baby! And this time, NOURISH has a new direction. I'm expanding the conversation beyond nutrition and food freedom to explore holistic wellness for women over 30, through three areas: Body, Mind & Lifestyle. In this episode, I’m sharing why I felt called to make this shift, what I've learned from 10+ years as a nutrition coach, and why I believe women shouldn't have to choose between pursuing their health goals and actually enjoying their lives. In this new era of the podcast, we'll talk about food freedom, weight loss, body image, mental health, hormones, movement, motherhood, relationships, spirituality, and all the messy, wonderful realities of taking care of yourself in this season of life.  Because all goals are welcome here. You can want to lose weight and have food freedom. You can want to change your body and respect the body you're in today. You can care about your health without making your health your entire life. That's what NOURISH is all about: your body, your mind AND your lifestyle. I'm so glad you're here. Let's get into this next chapter together. Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com

Do you spend your days obsessing over food: what to eat, how much to eat, when to eat? Are you micromanaging your food in an attempt to change your body? Do you feel constantly stressed about the way your body looks? Are you constantly diet hopping because you think one day you'll finally find *the thing* that makes you feel better about your body? Is your obsession with food/your body getting in the way of enjoying your life?  If you answered yes to any (or all!) of the above questions, this episode is for you.  In this episode, we discuss: The concept of primary foods + how to add more joy to your everyday lifeWhat we get WRONG when we set out to make healthier lifestyle changesHow to stress less about food and your bodyThe more we try to control food, the more it backfiresAnd more!READ MY BOOK: juliebooher.com/book 1-1 OR GROUP COACHING: Book a 30-min Food Freedom Consultation (totally free!) here >> juliebooher.com/calendar

In this episode, we dive into the transformative experience of Cal Newport's 30-day social media detox, as outlined in his book Digital Minimalism.  We chat all about: The benefits of taking a social media breakAligning your core values with how you want to spend your time Exploring how to use social media and technology to add value to your life vs. numbing out or wasting timeReplacing scrolling with high quality leisure time (aka how do I spend the 2+ hours per day I'm currently spending on my phone? hehe)Establishing social media boundaries to reclaim your time, energy and attentionCal Newport's 30-day digital detox protocol: eliminating social media & how to reintroduce it after 30 daysHow your screen time affects your parenting (emotional regulation, kids using screens, leading by example, etc.) And more!Learn how Cal Newport's 30-day Digital Minimalism social media detox protocol can help you live a more intentional, fulfilling life. If you want to stay connected during my social media break (and yours?!), subscribe to my newsletter!!

If you know me, you know I may be one of the most ANTI “quick-fix” people in the health and wellness space. I don’t believe in fad diets, dangerous detox programs, juice cleanses or the like. However, I DO believe that sometimes we need a radical shift in the way we’re operating in our lives — especially when it comes to the way we’re treating our body. Enter: NOURISH: THE RESET This 14-day reset is designed to kick your healthy habits into high gear, so that you can start feeling your best again ASAP.    In this episode, we chat all about: who would benefit from doing a 14-day resetwho should NOT do a resetwhat a safe reset IS and what it is NOT (how this is different from sketchy detoxes/'cleanses' that are promoted by marketers)what's included in a body & mind resethow to SAFELY and effectively do a mind & body resetIf you want allll the info in this episode about the 14-day Holistic Reset in PDF format *for FREE* (!!!), sign up for my newsletter and you'll be the first to receive it when it's ready.

This is one of my most highly requested podcast episodes — allll about gut health and the gut-brain connection!  I've been geeking out on the mind-body connection for a while now, and the research coming out about how your gut health impacts your mental health is fascinating to me.  In this episode, we do a deep dive into: the science behind the gut-brain connectionhow the health of your gut can significantly influence your mental (and physical) healthhow the gut microbiome can impact mood and influence anxiety, depression, and cognitive functionmodifications you can make with your nutrition and lifestyle to help improve your gut health and positively impact your moodAs always, if you suspect you're having physical or emotional symptoms, please talk to a member of your health care team. Want to feel good in your body in 2025? >> BOOK A FREE 30-MIN FOOD FREEDOM STRATEGY SESSION WITH ME RESOURCES MENTIONED IN THIS EPISODE: My DIY wellness shotsFermented gut shots to add to wellness shots/smoothiesMy fave sparkling coconut water drinks Forever Strong by Gabrielle LyonGood Energy by Casey MeansMy book :) Healthy & Happy: Find Food Freedom and Create the Body You LoveEpisode 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do ItEpisode 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of EatingEpisode 127: Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy

In this episode, we dive into the concept of food freedom — what it really means, and how to separate fact from fiction when it comes to diet culture and restrictive eating habits. We bust common myths and misconceptions surrounding food freedom, helping you understand that it’s not about “eating whatever, whenever” without thought, but rather developing a balanced, healthy relationship with food. What Food Freedom Is: Food freedom is about rejecting the idea of "good" vs. "bad" foods and letting go of guilt or shame associated with eating. It’s an empowered approach to nourishing your body with the foods that feel good for you, physically and emotionally. This philosophy encourages flexibility, mindfulness, and listening to your body’s cues, rather than adhering to rigid rules or restrictions. It’s about making peace with food, cultivating body respect, and creating sustainable habits that support your overall well-being, rather than quick fixes or extreme diets. What Food Freedom Is Not: Food freedom doesn’t mean ignoring your body’s needs or indulging in every craving without awareness. It’s not about eating to the point of discomfort or disregarding your health in the name of "freedom." It also isn’t a free pass to indulge mindlessly—true food freedom comes with balance, intention, and a deeper understanding of your body’s needs. It’s not a shortcut to weight loss or instant results, but rather a long-term, compassionate approach to self-care. In this episode, we break down these myths and explore how you can begin your own journey to food freedom with practical, realistic strategies that help you feel empowered and at peace with every meal.  Whether you’re trying to escape the pressures of diet culture or just want to learn how to enjoy food without the stress, this conversation will help guide you toward a healthier, more balanced mindset. Tune in for the truth behind food freedom—and find out how to unlock your own version of it! Want to feel good in your body in 2025? >> BOOK A FREE 30-MIN FOOD FREEDOM STRATEGY SESSION WITH ME RESOURCES MENTIONED IN THIS EPISODE: Episode 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do ItEpisode 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of EatingEpisode 127: Part 3: Intuitive Eating With Light Structure | The Plus-One StrategyEpisode 118 (topic — how to eat based on how you want to feel): DO THIS Instead of Eating to Change the Way You Look Check out my book: Healthy & Happy: Find Food Freedom and Create the Body You Love

SIGN UP FOR MY FREE 5-DAY RESET CHALLENGE STARTING MONDAY, JANUARY 6: juliebooher.com/free-reset If I can save ONE woman the time, energy, money and heartache that comes from trying another diet and failing, I will be so, so happy. There's a REASON diets fail — and the good news: IT'S NOT YOUR FAULT. Diets are inherently unsustainable and aren't designed to be successful long term. Before you embark on another diet, meal plan, cleanse, detox, etc. in 2025 — PLEASE LISTEN TO THIS EPISODE! There is a better way, and we talk about what that looks like in this episode. 3 Sending ALL my love and I genuinely hope this is your healthiest, happiest year yet! xo Julie

It's SO easy to get caught up in the mindset of "this sucks, everything sucks" when you're ill or injured. It can feel like life is put on hold — like you can't do anything until you're recovered. In this episode, we discuss my own personal lessons from being sick with pneumonia: The most empowering question to ask yourself when you're sick/injuredHow to use your illness/injury to assess what's working in your life/what's notAccepting WHAT IS vs. fighting circumstances you can't changeHow to focus on what you CAN do while sick/injuredThe 'resistance' and 'upper limit' theories and how these try to sabotage us to keep us in our comfort zonesPractical tips & mindset shifts for healingAnd more!This is part of my HEALING, REST & RECOVERY series — you can also listen to Episode 141: Not Feeling Good Mentally or Physically? How to Focus On What You CAN Do — Helpful links: NOURISH: The Reset (My 14-Day Reset Challenge) My website (blog, etc.) My Instagram: @byjuliebooher

Howdy friends!  In today's episode, we cover a lot of topics pertaining to self care when you're not feeling your best (physically or emotionally). Here's what we cover:  Why it’s counterproductive to shame yourself for your starting (or RE-starting) pointFocusing on what you CAN do vs. what you CAN’T doHow to feel your feelings while not getting trapped in the ‘victim’ mindsetShifting from always focusing on what we lack/our limitations vs. what’s possible for usSeparating yourself from your problems to find creative ways to care for yourselfLetting GOOD ENOUGH be good enough sometimesLearning how to say NO to anything that’s not a ‘hell yes’ when your battery is lowKnowing when it’s healthier to QUIT vs. forcing yourself to continue somethingThe RESET I’m doing for my mind, body & spirit because Lawd knows I need it rnFeeling like you need a hard factory reset on your health and wellness habits? JOIN MY 14-DAY RESET: juliebooher.com/reset IG: @byjuliebooher Book: juliebooher.com/book