Today I’m demystifying cortisol. Yes, it’s reached the same level as villain status as fat, carbs, sugar, and dairy in the diet world? Well, now it’s cortisol's turn in the spotlight! But what is cortisol really, and should we be afraid of it?

My special guest, Rachel Sanders, brings her expert insights and personal stories that will leave you feeling like a cortisol whiz by the end of this episode. Here’s a taste of what’s on tap:

What You’ll Learn:

▶️ The lowdown on cortisol – why it’s essential for your body and what happens when it goes rogue.

▶️ How to manage your cortisol through nutrition, exercise, and lifestyle tweaks.

▶️ The wild connection between cortisol, messed-up sleep, and blood sugar crashes.

▶️ Practical tips to reduce stress and balance your hormones.
▶️ The secret power of adaptogens and how they can be your cortisol-crushing sidekick.

Rachel even gets real about her own battle with cortisol imbalances and shares what actually worked for her. You’ll walk away with no-BS strategies to level up your wellness game, from strength training to better sleep routines and smarter eating habits. This episode is like a mini masterclass for anyone who wants to stress less and feel better.

💬 Bonus Tips:

How to create an optimal cortisol curve for better health. The role of adaptogens in reducing stress and improving mental clarity. Simple yet effective lifestyle changes to incorporate right now..

This episode will leave you fired up, armed with real talk, and actionable knowledge.

Tag Us: Jump in on the conversation! Share your thoughts and tag us on the socials letting what tip you are going to start using.

Links

https://www.instagram.com/rachelsopsanders/

Linked In: https://www.linkedin.com/in/rachel-soper-sanders/

TikTok: https://www.tiktok.com/@rachelsopsanders

Website: https://www.rachelsopersanders.com/

Rootine website: https://rootine.co/

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Website: http://www.kimbarnesjefferson.com

FREE mini course 5 Days To Cracking the Belly Fat Code https://kimbarnesjefferson.lpages.co/5-days-bfc-podcast

This week, I’m diving into your burning questions about Intermittent Fasting (IF)! If you've ever wondered if IF is a match for your busy life or if it’s causing more harm than good—this episode is for YOU. Trust me; you don’t want to miss out on these answers!

I’m talking all about why protein is so vital? Does intermittent fasting mess with your hormones? How can you reduce belly fat for real? In this episode, we're getting REAL about how to navigate these challenges. From protein-packed meal ideas to the science behind time-restricted eating, I’ve got all the facts you'll need. It’s time to view IF as a tool that can enhance your lifestyle rather than disrupt it.

Struggling to fit intermittent fasting into your busy lifestyle? Fear not! We’ll walk you through simple yet effective strategies to create longer meal gaps without stressing your body. Want to keep your metabolism humming and feel fabulous? Learn why fueling pre-workout can be a game-changer for morning exercise routines.

Ladies, it’s time to hit play! Jump into this episode of Fit Girl Magic and feel confident taking control of your nutrition and fitness journey. Don't forget to check out the show notes for links to our past episodes where we delve even deeper into the topics of your interest. Subscribe, leave us a review, and join the conversation in our Fit Girl Magic Society on Facebook or Instagram.

Listen to the full episode here. Subscribe to Fit Girl Magic wherever you listen to podcasts, and don’t forget to leave a review!

Facebook group https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

Is intermittent fasting the magic bullet for women over 40? https://fitgirlmagic.libsyn.com/ep-268-final-podcast

What To Do To Get Weight Loss Results Over 40 https://fitgirlmagic.libsyn.com/what-to-do-to-get-weight-loss-results-over-40-264

5 Days to Crack Your Belly Fat Code -- free mini course https://kimbarnesjefferson.lpages.co/5-days-bfc-podcast/

Join me, Kim, and special guest Ashlie Beiter, co-founder of Winona, as we dive into the game-changing world of menopause treatment and telehealth for women’s health. We’re breaking down how telehealth is making hormone therapy more affordable and accessible, especially for women who struggle to find quality care.

We also chat about the impact of menopause in the workplace, cycle syncing to optimize health, and how mainstream conversations are finally normalizing menopause. Plus, we share a few laughs over tech fails and nostalgia!

My goal is that this conversation will leave you feeling supported and ready to take charge of your menopause journey.

Facebook group https://www.facebook.com/groups/fitgirlmagic

https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

Find our belly blasting blueprint https://kimbarnesjefferson.lpages.co/belly-fat-quiz_podcast/ Ashlie LinkedIn: https://www.linkedin.com/in/ashlie-beiter-225267114/

FB: https://www.facebook.com/bywinona

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YouTube: https://www.youtube.com/@bywinona

In this episode of "Fit Girl Magic," I chat with Dr. Morgan Nolte about all things Insulin Resistance—what it is, how to know if you may have it, and most importantly what you can do about it. We dig into symptoms like stubborn weight gain and endless thirst, plus the surprising link between insulin resistance and Alzheimer’s (aka type three diabetes!).

Dr. Nolte goes into great detail on why lifestyle changes outperform meds, especially for us women over 40, and she shares her thoughts on intermittent fasting, gut health, and why perimenopause needs more attention.

Have a listen for some real talk on living healthier, feeling better, and making those small, powerful changes that stick.

Facebook group https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

Beyond Calories Demystifying Insulin Resistance and Blood Sugar https://fitgirlmagic.libsyn.com/beyond-calories-demystifying-insulin-resistance-and-blood-sugar223

Dr. Morgan Nolte

Facebook: https://www.facebook.com/drmorgannolte

Linkedin: https://www.linkedin.com/in/morgan-nolte-pt-dpt-6405b3263/

Instagram: https://www.instagram.com/drmorgannolte/

Youtube: https://www.youtube.com/channel/UCByB8-b3CnXYuuWWyJ_vgzA

Learn more about insulin resistance: http://Zivli.com

Ever felt stuck in the “Do I need to lose weight before I even think about touching those dumbbells?” dilemma? Trust me, you’re not the only one! So many women hit pause on their fitness dreams because they think they need to drop pounds before stepping into the gym. But here’s the truth bomb: You don’t need to wait! Seriously, strength training is your secret weapon to shedding weight and keeping it off for good. Just picture it—starting today, knowing every rep is building muscle, revving up your metabolism, and transforming your body into a powerhouse.

So, grab your headphones and tune in to this episode of the Fit Girl Magic Podcast. I’m breaking down why it’s time to ditch the diet-first mindset and how strength training is the ultimate game-changer you’ve been waiting for. Are you ready to get strong?

Facebook group https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

Today’s Fit Girl Magic podcast episode is a game-changer. I’ve got Daniel Packard on the show, and trust me, you’re going to want to lean in for this one. At first, I thought we’d be talking about managing anxiety—you know, the usual stuff. But Daniel takes it so much deeper. He dives into the real reason behind those anxious feelings—the fears and doubts that keep us playing small.

Daniel’s story is powerful. He’s been where you are—crippled by anxiety, feeling stuck, and settling for less. But instead of just managing it, he created a system to break free from it completely. And guess what? It works. Like, 90% success rate works.

In this episode, Daniel and I talk about how to stop just coping and start living without the weight of anxiety, perfectionism, people-pleasing, procrastination, and low confidence. His six-week system is all about simplicity and getting real results—fast. And here’s the best part: You don’t pay until you get those results.

If you’re tired of just getting by and ready to actually feel confident, calm, and in control, this episode is for you. Daniel’s approach is all about making it doable and effective. No fluff, just real talk and actionable steps to help you live your best life.

🔗 Connect with Daniel:

Website: danielpackard.com

Skip the follow—take action. If you’re ready to ditch anxiety for good, Daniel’s got the plan.

🎙 Tune in and let’s make this happen!

Links

Facebook group https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

Facebookhttps://www.facebook.com/danielpackardpublic/
Instagramhttps://www.instagram.com/danielpackard/
Youtubehttps://www.youtube.com/user/danielpackard
LinkedIn https://www.linkedin.com/company/daniel-packard

Today, I’m unpacking some seriously game-changing insights from Dr. Andrew Huberman’s chat with the one and only Dr. Stacy Sims—aka the queen of female physiology on his podcast from a few weeks ago.

🔊 What’s on the Agenda:

HIIT Workouts – defined for ladies over 40

so that you can turn your sweat sessions into a whole lotta fun and efficiency.

Strength Training for the 40+ Club: why your body needs strength training and how muscle is your secret weapon against inflammation and stubborn fat.

Fasted Workouts—Debunked: Think you're burning fat in a fasted state? Not so fast! Dr. Sims shares on what’s really happening.

Recovery Secrets: Get the lowdown on why recovery is non-negotiable.

Protein Goals: Ladies, if you’re over 40, it’s our number one way to stay strong and fabulous.

The 80/20 Rule for Real Life: Balance is key, so let’s embrace flexibility and make our diets delicious and guilt-free.

Supplements & Self-Care: From creatine to adaptogens, discover what’s worth adding to your routine to keep you thriving long-term.

This was such a great conversation and a nice blueprint for you to follow if you are someone who is over 40 and struggling with stubborn weight. Be sure to share this with someone who feels the same way.

Links

Huberman Labs podcast -- Ageless Training Wisdom https://ai.hubermanlab.com/s/DY3dJojJ

Adaptogens – https://www.isagenix.com/share/UQGZZD

How Can Vitamin D Transform Your Life|216https://fitgirlmagic.libsyn.com/ep-217-final-podcast

Oura Ring - Save $40 https://ouraring.com/product/rings/heritage?utm_medium=iac_raf

Higher Dose infrared sauna blanket https://shareasale.com/r.cfm?b=1336029&u=4016920&m=87497&urllink=&afftrack=