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Send Naihomy a text!💕 We talk about how modern beauty trends can erase individuality and why older TV reminds us how powerful it is to look like ourselves. We also get honest about body changes, aging, and setbacks, and how grace and flexible habits keep a wellness routine sustainable.  • Job search vulnerability, reciprocity, and letting support in  • The sameness effect of social media beauty standards  • What older shows reveal about natural faces and unique features  • Choosing self-expression over trend-chasing  • Having compassion when your body changes with life seasons  • Why rigid challenges fail and flexibility wins  • Building sustainable health habits with sleep, stress, movement, and food basics  I am still doing one off sessions, I'm doing three months of one on one coaching. You can feel free to reach out to me, or you can just feel free to reach out to me and let's have a conversation.  Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We unpack why fast weight loss programs look convincing but often collapse when real life shows up. We talk carbs, GLP-1s, muscle loss, and how to build a boring, sustainable health lifestyle that still leaves room for joy.  • why cookie cutter meal plans and product claims pull people in  • carbs as energy and why context matters for nutrition  • the real test of a plan being where you are in a year  • food education over food shame, especially for travel and social life  • why extreme restriction can drive muscle loss and fat regain  • GLP-1s for vanity weight loss versus medical need and the cost problem  • building habits doctors recommend anyway: protein, strength training, fiber  • choosing alignment over comparison, including confidence and self-acceptance  • using blood work and a doctor conversation to guide decisions  Send me a note, send me a text, send me an email, a text, a DM. If you are interested in health coaching, hit me up as well.  Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 I come back after a long break to share what the last year has really looked like behind the scenes, from a slowing business to a job search that has stretched my nervous system in every direction. I talk through the lesson I keep bumping into, reciprocity, and what it costs me to receive support without shame or restrictions. • why I stepped back from recording and what brought me back  • what reciprocity means to me this year and why receiving is hard  • how my self-funded coaching business took a financial hit and why  • what the 2026 job market feels like from the inside  • the numbers I tracked: applications, referrals, interviews, presentations  • why “transferable skills” are not getting valued right now  • the mental load of parenting, partnership, job searching, and running a home  • the body toll of chronic stress and why I protect my wellness routines  • learning to stop “duct taping” solutions and allow the next opportunity  • how talking with friends, mentors, and therapy helps me see patterns  Feel free to reach out. You can leave a text message on your listening platform, send me an email ([email protected]), or DM me on Instagram, and you can find the links in the show notes.  Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We push back on the five-pound fixation and lay out a saner path to fat loss that protects muscle, bones, hormones and joy. A dinner-table moment sparks a reset: confidence first, data-informed choices, and habits that last. • why “just five pounds” becomes a moving target • intermittent fasting concerns for perimenopause • normal weight fluctuations and what they mean • difference between fat loss and muscle loss • long-term risks of chronic undereating • training that preserves muscle and bone • protein-forward meals and glucose steadiness • labs to personalize your plan and pace • building confidence without waiting for the scale • breaking intergenerational diet talk at the table Please DM me. Send me a text, an email ([email protected]). I am so excited to talk to you about this. If you're looking for health coaching, food, hormone, health coaching support, go ahead and DM me on Instagram or send me an email as well Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We challenge the new-year wellness noise and show how to build habits that last beyond the honeymoon phase. From protein hype to GLP‑1 marketing, we unpack the trends and lay out a slower, steadier path that fits real life. • recognising how ads target insecurities and urgency • food politics shaping labels, menus and defaults • protein, fiber and microbiome claims across products • GLP‑1 promotion and limits of quick fixes • mass marketing versus individual needs and context • planning for the season you’re in • six-month consistency over 30-day challenges • simple, repeatable habits for energy and strength • using supplements as tools, not solutions Shoot me an email at [email protected] Send me a DM on Instagram or book a consultation call with the link in the show notes Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We reflect on nine years of health change and name the five real sacrifices that make a wellness lifestyle stick. Comfort, identity, thoughts, time, and relationships all shift so results feel natural, not forced. • leaving the comfort zone across food, movement, and public spaces • allowing identity to evolve beyond old habits and social roles • replacing unhelpful thoughts with flexible, portable beliefs • reshaping the weekly schedule to protect sleep, training, and meals • renegotiating social norms and invitations with clear boundaries • using simple tools like portion checks without perfectionism • anticipating discomfort so small steps feel safe and sustainable • choosing progress over quick fixes and timelines As always, please rate the podcast, leave a review, share with your friends, share on social media, and please feel free to tag me Then I invite you to go ahead and send me a DM, an email, book a free consultation call so we can talk more about this and set you up with health and hormone coaching with me so I can support you along the way. Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We answer real questions about choosing a gym, leaving one that no longer fits, and how to build a training routine that sticks. From safety and budget to progression and recovery, we share what actually drives results and why strength supports long-term health. • choosing a gym by distance, cost, safety, cleanliness, and culture • using guest passes and trials before committing • matching classes, equipment, and coaching to specific goals • when to leave a gym and what trade-offs to expect • switching to the YMCA for access, value, and proximity • training solo with a simple plan and headphones • what to pack: water, electrolytes, protein, creatine, wraps • progressive overload as the driver of strength and results • home vs gym: equipment limits and seasons of life • strength for mood, bone density, insulin sensitivity, and aging well • reframing weight loss toward body composition and recovery Please go ahead and share, rate, review, and really support us by doing those things, right? Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We explore how to pivot food, movement, mood, and community so winter doesn’t derail your wellness. Practical tips include warm seasonal meals, daylight-timed walks, vitamin D considerations, indoor movement, and building real-life support. • reframing winter routines as pivots, not failures • swapping raw salads for roasted vegetables, soups and chili • dressing properly for outdoor walks and moving them to midday • leveraging walking pads and simple indoor movement • considering vitamin D with labs and medical guidance • supporting mood with sunlight, sleep and medication when needed • using herbal teas for hydration instead of cold water • planning IRL connection to reduce isolation • creating a winter playbook and tracking what works If you found something of value here, please go ahead and share it with a friend, with a family member, please share it on social media, on Instagram. You can go ahead and tag me. And if you have not yet, I would really appreciate it if you would rate the podcast, leave a review to help others find us and share this information. And if you're looking for support in your health and wellness journey and you're looking for a holistic health coach, I might be your person. So go ahead and please reach out, send me a DM, send me an email, and we can chat about what that might look like if we were to work together. Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 In this episode, I share about a conversation I had with a loved one, when she told me, "I lost weight and then got diabetes". The best part is that I not only share the story in English, but in SPANISH as well! We share how weight loss without muscle protection can worsen insulin resistance in midlife, why body composition matters more than the scale, and how protein, fiber, strength training, and small daily habits improve blood sugar, cholesterol, bone health, and pain. We speak in English and Spanish to reach family members who need clear, culturally grounded guidance. • difference between Type 1 and Type 2 diabetes explained simply • why restrictive dieting erodes muscle and harms glucose control • role of progressive strength training in perimenopause and beyond • protein and fiber targets to support satiety, muscle, and cholesterol • visceral fat vs subcutaneous fat and metabolic risk • pain myths that block movement and how to start safely • bone density, falls risk, and protecting autonomy with load • consistency as a lifestyle, not a seasonal project • inviting loved ones to learn in Spanish and act together Please rate this podcast, leave a review so more people can find this kind of information, and share it with a friend; tag me @naihomyjerez and @LetsBeHealthyLatinasPod Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We trade a planned topic for a real-time unpacking of how overwhelming decisions were draining our energy and how five simple practices brought us back to a grounded, clear place. We connect emotional stagnation to physical symptoms, use tools to regulate and reflect, and end with flexible, values-led action. • naming stagnant emotions and their impact on the body • the cost of avoidance, rushing decisions, and rigidity • feeling the full emotion without performing calm • speaking with safe people for validation, mirrors, and perspective • journaling prompts that surface lessons, fears, and the ideal • defining five non-negotiables with therapist support • 12-minute meditation to shift state and calm the nervous system • asking the 10-year-old self what they need • choosing flexibility over forever decisions • a clear recap of the five practices to get unstuck • invitation for supported, personalized wellness change If that support would help, book a consultation with the link below, or DM me on Instagram and we can see if it’s a fit for you Audio Books Mentioned: We Can Do Hard Things: Answers to Life's 20 Questions, By: Glennon Doyle, Abby Wamback, Amanada Doyle  The Source: The Secret of the Universe, the Science of the Brain, By: Tara Swart, MD, PhD Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We map the real-life loop between stress, skipped meals, cravings, and gut pain, and show how small, fast routines calm the body without adding more pressure. Simple food anchors, breath, and movement help you rebuild trust, reduce symptoms, and feel steady again. • morning rush pattern that leads to no breakfast and 3 p.m. crashes • how stress redirects blood flow and stalls digestion • cortisol-driven cravings and the willpower myth • restriction, bingeing, poor sleep, and slowed metabolism • practical non-food stress tools: breath, micro-movement, bookend routines • warm hydration and quick high-protein first bites • building a portable snack stash to prevent “anything-now” hunger • visual plate cues instead of counting and tracking • safe-meal rotation during busy seasons • moving from band-aids to root-cause support and nervous system regulation • coaching as structured support to personalize strategies Book a free consultation call with the link below, or send me a DM on Instagram! Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 Willpower isn't the magic solution for achieving health goals that many believe it to be. It's a limited resource that eventually becomes depleted, leaving us without a backup plan when our determination runs out. • Willpower is defined as control exerted to do something or restrain impulses • According to psychological science, willpower is a limited resource capable of being depleted • Career demands, stress, poor sleep, knowledge gaps, and hormonal shifts all sabotage health goals • Your environment—including the people around you, your schedule, home setup, and mindset—significantly impacts success • Start with just 1-2 small changes rather than overwhelming yourself with a complete lifestyle overhaul • Habit stack by pairing new healthy behaviors with established daily routines • Pay attention to how new habits make you feel to build motivation through positive feedback • Sustainable health happens when you design systems that make healthy choices easier than unhealthy ones If you're tired of relying on willpower alone, book a free consultation call with the link below to learn how personalized coaching can help you create sustainable health systems. Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 We discuss the guilt many Latinas feel when spending money on healthy foods and why investing in quality nutrition is actually a smart financial decision in the long run. • The "expensive food vs. bills to pay" mindset often ignores the hidden costs of cheap food • Spending on over-the-counter medications, doctor visits, and lost productivity from feeling unwell adds up • Many of us maintain a double standard - happily spending on designer items but hesitating on quality food • Cheap food now equals expensive health problems later • We often fail to connect how food directly impacts our energy, mood, focus, and physical symptoms • The money we "save" on cheaper foods is often spent on snacks, coffee, and treats between unsatisfying meals • Food is not just survival fuel but the foundation of our health and wellbeing • Investing in quality nutrition teaches children valuable lessons about health priorities • Taking care of your health through food is not selfish - it's strategic for your entire family's wellbeing If you're ready to break free from food guilt and create sustainable nutrition habits that honor both your health and your budget, book a consultation call with the link below or send me a DM on Instagram to chat. Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 Career coach Carla Santamaria shares how first-gen professionals can increase their salaries, navigate workplace systems, and set boundaries for better work-life integration. She reveals strategies that have helped her clients collectively increase their salaries by over half a million dollars since 2021. • Understanding the four factors that determine your market rate: industry, location, function, and expertise level • Learning to articulate and quantify your value with specific metrics and accomplishments • Setting boundaries starts with small steps like taking your lunch break and creating after-work rituals • Using phrases like "I am happy to take this on—what would you like me to deprioritize?" to manage workload • Navigating family business dynamics requires clear physical boundaries and proactive communication • Maximizing workplace benefits can include gym discounts, mental health resources, and education stipends • First-gen professionals typically operate at higher levels of excellence—your 50% effort often exceeds others' 100% Follow Carla on Instagram or check out her First Gen Coach podcast. Her LinkedIn mini-course has helped clients land high-paying jobs with benefits. For more information about working with Carla through one-on-one coaching or bringing her to speak at your organization, visit the link in her bio. Follow Carla on LinkedIn Connect with Carla on Instagram The First Gen Coach Podcast Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram

Send Naihomy a text!💕 When your partner thinks you're being "too extra" about clean eating, it creates tension that can make you question your own body signals and health choices. This relationship dynamic is part of a larger societal pattern where women's health concerns are often dismissed or labeled as dramatic. • Cultural sayings like "I eat anything" served previous generations but don't work in today's processed food environment • Males don't experience the same hormonal fluctuations as females, making it harder for them to understand food sensitivities • Partners often question if organic or healthier options are worth the extra cost • The learning curve of reading labels and changing habits can cause friction in relationships • Seeing your positive results often convinces reluctant partners to join your health journey • Having conversations about aging well together can shift the perspective from "picky eating" to long-term health investment • Your body's signals matter more than anyone's opinions about your food choices • Most partners eventually come around when they see improvements in your energy, mood, and overall wellbeing • Creating a support system through coaching helps navigate relationship challenges during lifestyle changes Send me a DM on Instagram or book a consultation call with the link in the show notes to learn how one-on-one food and hormone health coaching can help you take charge of your health while maintaining harmony in your relationship. Thank you so much for listening! Visit my website & sign up for my newsletter1:1 Private CoachingBlogFollow me on Instagram