Advertise on podcast: Thrive with Carrie

If you've ever struggled with bloating, food sensitivities, autoimmune symptoms, inflammation, brain fog, skin issues, or hormone challenges, this episode is for you. In this solo episode, Carrie dives into one of the most overlooked aspects of gut health: the gut barrier (sometimes called the gut lining). She explains what it is, why it matters, and how a compromised gut barrier—often referred to as "leaky gut"—can impact far more than digestion. Drawing from both her personal journey with Hashimoto's and years of experience coaching women through gut and hormone challenges, Carrie breaks down:  What the gut barrier actually does The connection between gut health, inflammation, immunity, and hormones What "leaky gut" means and what can contribute to it Lifestyle habits that help support gut healing The science behind ingredients like glutamine, colostrum, prebiotics, postbiotics, and polyphenols Why the launch of Plexus Armor caught her attention A powerful story about autoimmune healing and what it means for your body to finally feel "calm and at peace" Most importantly, Carrie shares why gut health is about so much more than digestion—and why supporting the foundation of the body may be one of the most important things we can do for long-term wellness. Because healing isn't about chasing symptoms. It's about creating the right environment for the body to thrive. Connect with Carrie: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski  Website: thrivewithcarrie.com Email: [email protected] See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

If you've ever thought: "I'm doing everything right, so why do I feel so different?" This episode is for you. In this conversation, I sit down with Certified Integrative Health Practitioner Jen Oknin to unpack one of the biggest frustrations women face in perimenopause and menopause: feeling like the strategies that used to work suddenly don't anymore. We dive into the changing biology of midlife and explore why weight loss, energy, recovery, inflammation, and confidence can feel so much harder during this season of life. We also discuss:  What peptides actually are and how they work in the body The truth about GLP-1 medications and common misconceptions Why protecting muscle matters for metabolism and healthy aging How functional lab testing and genomics can provide deeper insight into your health Why one-size-fits-all wellness plans often fail women in midlife How personalized nutrition and lifestyle strategies can help you work with your biology instead of against itMost importantly, Jen shares a powerful message that every woman needs to hear: You are not failing. The rules changed and nobody told you.  If you've been feeling exhausted, frustrated, inflamed, stuck, or confused by all the noise surrounding hormones, weight loss, peptides, and GLP-1s, this episode will leave you with real answers and a completely different way of understanding the body you have now. Join Jen's FREE five day live event that starts July 20th here! www.jenoknin.com/amplified Connect with Jen Website: jenoknin.com Instagram: @jenoknin LinkedIn: Jennifer Oknin About Jen Jennifer Oknin is a Certified Integrative Health Practitioner who helps midlife women understand their biology and reclaim their energy, metabolism, and confidence. After a high‑pressure career at GE and years of being told she was “fine” despite feeling exhausted and unwell, Jennifer turned to functional health and discovered the power of reading labs and genetics through a precision lens. She now uses functional blood chemistry, genomics, and personalized protocols to help women navigate perimenopause, menopause, inflammation, and hormonal shifts with clarity. Her work is rooted in one belief: women aren’t failing — they’re being failed by a system that doesn’t look closely enough. Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

This week on the Thrive with Carrie podcast, Carrie gets real about a type of exhaustion so many women are quietly carrying  ~ the emotional, mental, and physical depletion that comes from constantly holding everything together. From managing schedules, caregiving, careers, family responsibilities, and the invisible mental load of everyday life, many women are stuck in a chronic state of stress and survival mode without even realizing it. In this deeply honest conversation, Carrie breaks down: why so many women feel “wired but tired” how chronic stress impacts the nervous system, gut, hormones, sleep, and metabolism why midlife can suddenly feel harder on the body the gut-brain connection and how stress disrupts digestion and mood why pushing harder often backfires simple ways to begin supporting your body from a place of nourishment instead of punishment If you’ve been feeling exhausted in a way that sleep alone can’t fix, this episode will remind you that your body isn’t broken — it may simply be asking for safety, support, and restoration. This is a conversation about slowing down, regulating the nervous system, nourishing the body, and remembering that your health matters too. Because you were never meant to pour endlessly from an empty cup.  Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

If you feel like your body has changed in midlife—and no matter what you do, it’s just not responding—you are not crazy… and you are not alone. In this episode of Thrive with Carrie, I sit down with lymphatic specialist and occupational therapist Kaitlin Barry to uncover a commonly missed root issue for many women: lipedema and lymphatic dysfunction. We talk about: • The difference between lipedema and lymphedema (and why it matters) • Why symptoms often show up during perimenopause and menopause • The connection between hormones, inflammation, and lymphatic flow • Why “eat less, exercise more” doesn’t work for this • Simple daily habits to support your lymphatic system starting today We also connect the dots between gut health, metabolism, and inflammation—because your lymphatic system doesn’t work in isolation. It’s part of the bigger picture. If your body feels swollen, inflamed, or “stuck,” this episode will give you answers, validation, and a path forward. Connect with Kaitlin Website: https://www.magothytherapy.com/ Instagram: https://www.instagram.com/magothy_therapy/ About Kaitlin Kaitlin Barry, OTR/L, CLT is the founder of Magothy Therapy & Wellness, specializing in lymphatic health, lipedema management, and oncology rehabilitation. She combines evidence-based therapy with holistic care to help clients reduce pain and swelling, improve mobility, and regain confidence. Through personalized treatment, education, and advocacy, Kaitlin is redefining accessible, transformative conservative care. Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

If your life feels like pure chaos right now… this episode is for you. Between baseball games, end-of-year events, summer planning and packed schedules, it’s easy to feel like your health takes a backseat. But what if staying on track didn’t have to feel overwhelming—or like a full-time job? In today’s episode, I’m sharing simple, realistic strategies I use in my own busy life to stay consistent with my health—even when time is tight.  We’re talking: Time-saving meal prep ideas that actually work Easy, high-protein breakfast and snack hacks How to stay hydrated without overthinking it Smarter workouts (that don’t leave you exhausted) Simple routines to keep you consistent—even in the busiest seasons This isn’t about perfection—it’s about making healthy choices easier so you can feel your best, no matter how full your calendar is. If you’ve ever thought, “I just don’t have time to take care of myself right now”—this episode will shift that perspective.  Want my printable list of these hacks? DM me on Instagram @thrive.with.carrie and I’ll send it your way! Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode of Thrive with Carrie, I’m joined by my friend Meredith Minor — photographer, wellness advocate, and mom — for a powerful conversation about fertility, MTHFR, and the importance of advocating for your health. After years of being told her infertility was “unexplained,” Meredith chose to keep asking questions. In this conversation, she shares her experience with PCOS, miscarriage, fertility treatments, discovering compound heterozygous MTHFR mutations, and the nutrition and lifestyle changes that ultimately changed the course of her journey. We also talk about how MTHFR can impact methylation, detoxification, mood, hormones, and overall wellness — and why a root-cause, whole-body approach matters so much, especially when something in your body doesn’t feel right. This episode is a reminder to trust your instincts, stay curious, and remember that small changes can make a big difference. In this episode, we discuss: Meredith’s fertility journey and being labeled with “unexplained infertility”PCOS, miscarriage, and discovering MTHFRWhy methylation matters for hormones, mood, and detoxificationThe role of nutrition, inflammation, and whole foods in healingHow to think more holistically about women’s healthWhy self-advocacy is so important in your healing journeyIf this episode encouraged you, please share it with a friend and leave a review so more women can find these conversations. Connect with Meredith Instagram: https://www.instagram.com/meredithminorphotography/ Website: https://meredithminorphotography.com/ About Meredith Meredith Minor is a photographer and wellness advocate based in Edgewater, MD. After years of “unexplained” infertility, miscarriages, and failed treatments, she discovered she carries MTHFR mutations—reshaping her entire approach to health. By switching to methylated vitamins and targeted nutrition, she and her husband conceived naturally within months. Today, Meredith is passionate about holistic wellness and empowering women to trust their instincts and advocate for their health. Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Have you ever felt like you’re doing everything right… but still don’t feel like yourself? Low energy. Brain fog. Mood swings. Hormone imbalances. Stubborn weight that won’t budge. And then you’re told… “your labs look normal.” In this episode, I’m diving into a topic that completely changed how I understand my own body—the MTHFR gene and methylation—and why it may be a missing piece for so many women, especially in midlife. I’m also sharing part of my personal story—how I discovered I had a compound MTHFR mutation after losing my brother to a stroke, and how that moment became the beginning of connecting so many of my own health struggles. We’ll walk through: What MTHFR actually is (in simple terms)The two most common genetic variations (C677T & A1298C)How this pathway impacts energy, mood, hormones, detoxification, and inflammationWhy your symptoms may feel “random”… but aren’tWhether testing is necessary (and when it might be helpful)Foundational nutrition, lifestyle, and supplement supportWhy you can’t out-supplement a stressed bodyThis episode is not about fear—it’s about understanding. Because your body isn’t broken… it’s communicating. And when you start supporting it in the right ways, everything can begin to shift.  If this episode resonates with you, share it with a friend or reach out—I’d love to hear what connected most. Want personalized support? Visit Thrive4Life Holistic Health on Facebook to learn more about Carrie’s coaching programs and how you can start feeling like yourself again. Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Berberine has been getting a lot of attention lately—some people even calling it “nature’s Ozempic.” But what actually is it, and how does it work in the body? In this episode of the Thrive with Carrie Podcast, I break down the science behind this powerful plant compound and why it’s becoming a conversation in the world of metabolic and gut health. We talk about how berberine may help support: • healthy blood sugar balance • insulin sensitivity • metabolism and energy • gut microbiome balance • inflammation regulation If you’ve been feeling like your metabolism isn’t responding the way it used to—or you’re riding the blood sugar roller coaster of cravings and energy crashes—this episode will help you understand what’s happening beneath the surface. You’ll also learn why gut health, protein, fiber, and meal timing play such an important role in metabolic health and how berberine may fit into a bigger picture approach to supporting your body naturally. If you’re a woman in your 40s or 50s looking for sustainable ways to support your metabolism, this episode is for you. Want personalized support? Visit Thrive4Life Holistic Health on Facebook to learn more about Carrie’s coaching programs and how you can start feeling like yourself again. Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this solo episode, Carrie breaks down why cravings, “food noise,” and never quite feeling full are not a willpower problem  ~  they’re often a regulation problem rooted in the gut–brain connection. You’ll learn: What the gut–brain axis is and why fullness cues can get mutedWhy blood sugar swings, inflammation, stress, and constant grazing make cravings louderHow simple habits like protein-first meals, fiber, meal spacing, hydration, and sleep help your body hear its natural fullness signals againWhat people mean by “GLP-1 support” (and what it is not)How a simple supplement combo can support digestion, metabolic balance, and appetite awareness when paired with real habitsThis episode isn’t about quick fixes or hype. It’s about understanding your body and giving it the support it needs so healthy choices feel easier ~ not harder. If you’ve tried everything and still feel stuck with cravings or food noise, this conversation will help you see what’s actually going on and what can help in a realistic, sustainable way. Want personalized support? Visit Thrive4Life Holistic Health on Facebook to learn more about Carrie’s coaching programs and how you can start feeling like yourself again. Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

What if much of what we’ve been told to expect in midlife… isn’t inevitable? In this conversation, Carrie sits down with registered nurse Denise Wills to talk about menopause, hormones, and why so many women are navigating this stage without the information they deserve. Denise shares her journey through premature menopause, autoimmune challenges, digestive issues, and osteoporosis — and how learning about hormones, gut health, and strength training reshaped how she approaches aging. Together, they explore how menopause affects the brain, bones, metabolism, and mood — and why symptoms like joint pain, brain fog, fatigue, and midsection weight gain often have deeper hormonal roots. You’ll learn: • Why strength training becomes essential in midlife  • How gut health, blood sugar balance, and detox pathways support hormone health  • The long-term connection between menopause and brain, bone, and heart health  • Why slowing down and listening to your body is wisdom, not weakness This episode is a reminder that menopause isn’t decline — it’s a transition into a more intentional, empowered phase of life. Share this with a woman who needs to know she has options — and that feeling better is possible. Connect with Denise Instagram: https://www.instagram.com/denisewills_the_nurse/ Facebook: https://www.facebook.com/profile.php?id=1575155331&ref=NONE_ig_profile_ac About Denise Denise is a registered nurse of 35 years, holistic health coach, and passionate advocate for women’s midlife health. She’s been married to her husband Steve for 29 years, and together they have three adult children and an energetic one-year-old goldendoodle keeping empty nest life lively. After struggling with severe digestive issues, low mood, and limited answers from conventional medicine, Denise began exploring functional and natural approaches to healing — a path that led her to Plexus eight years ago. Today, she leads a community of compassionate, health-minded women and is especially passionate about supporting women through perimenopause and menopause with education, advocacy, and a focus on feeling safe and empowered in their bodies. Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

As the days get shorter, many women notice shifts in mood, energy, sleep, and motivation — and it’s not “all in your head.” In this episode, we’re diving into Seasonal Affective Disorder (SAD) and why winter can feel especially hard, particularly during midlife. You’ll learn how reduced daylight impacts your circadian rhythm, serotonin, and hormones — and why women in perimenopause and menopause may feel these changes more deeply. We’ll talk about practical, science-backed ways to minimize the effects of SAD, including lifestyle rhythms, nervous system support, blood sugar balance, and how to effectively use light therapy, like a Verilux light box, as part of a morning routine. We’ll also explore when it may be time to look deeper with labs — such as vitamin D, iron, ferritin, and B vitamins — and why feeling persistently low or exhausted can be a sign that your body is under-resourced, not broken. If you’ve been white-knuckling your way through winter or feeling overwhelmed by where to start, this episode offers reassurance, clarity, and support. You don’t have to do this alone — and you don’t have to just survive the darker months.  In this episode, we cover: What Seasonal Affective Disorder really is (and what it isn’t)Why women are more vulnerable to SAD, especially in midlifeHow light therapy works and how to use a Verilux light box safely and effectivelyLifestyle habits that support mood, energy, and sleepWhen labs may be helpful if symptoms persistWhy support and coaching can make all the differenceIf this episode resonates, share it with a friend who may be struggling quietly this season. And if you’re looking for personalized support to help you feel like yourself again, you’ll find ways to connect with me in the show notes. Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free Solutions Session! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode, I’m sharing a personal reflection inspired by turning 50 — and a powerful shift I’m making in how I approach movement, work, and rest. For most of my life, I believed that pushing harder was the key to better results. More workouts. More productivity. Less rest. But as I’ve moved into midlife, my body has been asking for something different — and science backs it up. We’ll talk about: Why constant high-intensity exercise and overworking can elevate cortisolHow rest days support muscle repair, energy stores, and metabolic healthThe often-overlooked mental and nervous system benefits of true recoveryWhat “rest” can actually look like if you’re someone who always feels the need to be doing somethingThis episode is an invitation to rethink rest — not as laziness or loss of momentum, but as a strategic, nourishing part of long-term health and vitality. If you’re feeling tired, stuck, or frustrated with what “used to work,” this conversation is for you. Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free Solutions Session! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Forget pressure-filled resolutions—this episode is all about choosing a word that supports who you’re becoming. Carrie shares how her past words (Intention → Abundance → Embrace) shaped her growth over the last three years and reveals her word for 2026. You’ll learn why a “Word of the Year” creates deeper alignment than a checklist, how it connects to nervous system support and nourishment, and how to choose a word that truly matches your season of life. Grab a journal or take this episode on a walk—Carrie offers reflective prompts and simple practices to help you uncover a word that feels rooted, meaningful, and doable all year long. Whether your year ahead calls for presence, expansion, boundaries, joy, or rest—this episode will help you name it and live it. Share your word with Carrie on Instagram @thrive.with.carrie ~ she may feature a few listener words in an upcoming episode! Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free Solutions Session! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

A couple weeks before Christmas, Carrie shares a real-life update on her alcohol-free journey ~ what’s changed, what’s surprised her, and why this has become one of the most powerful shifts for her energy, mood, clarity, and presence. She’s joined by her friend and mentor Maureen Benkovich, certified Alcohol Freedom & Wellness Coach and host of the Sober Fit Life podcast, for an honest conversation about the why behind “gray area drinking,” the science of what alcohol does to brain chemistry (dopamine, serotonin, GABA), cortisol, sleep, and gut health ~ and why the impact can linger far longer than most people realize. Together, they unpack Maureen’s updated 4R Method (Recognize, Replace, Rewire, Renew), how to navigate “alcohol-free firsts” (holidays, weddings, travel, dinners out), and why freedom doesn’t require rock bottom ~ just a willingness to get curious and give your body a true break. If you’ve ever wondered whether alcohol is quietly keeping you stuck in fatigue, anxiety, brain fog, inflammation, or irritability, this episode is your gentle nudge and your science-backed roadmap. Visit soberfitchick.com for details on Maureen's upcoming Six-Week Alcohol Reset (beginning January 12, 2026) and her podcast Sober Fit Life.  Connect with Maureen Website: https://www.soberfitchick.com/ Facebook: https://www.facebook.com/maureen.benkovich/ Instagram: @soberfitchickllc About Maureen Maureen Benkovich is the founder of SoberFit Chick Coaching and a certified gray area drinking coach. With a warm, science-backed approach, Maureen empowers individuals to break free from the grip of alcohol and reconnect with their full potential. Drawing on her personal journey and professional expertise, she combines empathy, neuroscience, and practical strategies to help clients make sustainable changes and thrive in every aspect of their lives. Maureen's unique coaching philosophy blends her deep understanding of health, fitness, and the brain’s chemistry to guide clients toward healthier habits and a more fulfilling lifestyle. Her mission is to help others uncover the truth about alcohol and build a life that aligns with their goals and values. Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

This episode is your holiday survival guide — without restriction, guilt, or starting over on January 1st. Carrie walks you through why we tend to overeat this time of year and gives you five grounded, doable strategies to enjoy the food, the fun, and the festivities without the sluggishness, cravings, or crash that so many people feel by mid-December. You’ll learn: • Why holiday routines trigger overeating and cravings • Simple “pre-game plate” ideas to stabilize blood sugar • The Half-Plate Rule that keeps you satisfied without deprivation • How fiber, protein, and mindful bites make holiday meals easier • How stress, sleep, and nervous system dysregulation affect appetite • Two quick breathing techniques to shift into “rest-and-digest” before meals Carrie also shares her go-to Plexus tools for gut balance, cravings, glucose control, and metabolic repair — along with exciting details about her January Nourished Reset Challenge, including the free 3-Day Reset only option and the expanded 30-Day coaching experience that helps women rebuild metabolic flexibility with simple, sustainable habits. Whether you want more energy, less bloating, fewer cravings, or just want to feel more like yourself this season, this episode gives you everything you need to enjoy the holidays ~ and still feel amazing in January. If this episode resonated, share it with a friend or DM Carrie on Instagram (@thrive.with.carrie) to join the January Nourished Reset Challenge! Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.