Heart and Soul

Mariah McKechnie and Monique Forcier
  • 5.0 (8)
  • Entrepreneurship
  • Updated Weekly

Welcome to 'Heart and Soul,' the podcast where we empower and inspire women to lead their best lives, harnessing the power of their hearts and souls. We are Mariah and Monique, your hosts and guides on this journey of self-discovery and personal growth. In each episode, we'll dive deep into topics that matter most to you, from self-love and confidence to career development, relationships, and everything in between. We believe that every woman has a unique strength and inner wisdom waiting to be unleashed. Join us as we cover insightful heart and soul centered topics and interview incredible women who've overcome challenges, chased their dreams, and found their true purpose. Through all of this you will discover practical tips, strategies, and real-life stories to help you navigate life's twists and turns. For whatever season of life you are in, this podcast is your safe space to explore, learn, grow and possibly even laugh and cry with us. So grab your headphones, your favorite drink, and let's embark on this transformative journey together. With Heart, I’m Mariah and with Soul, I’m Monique.

  1. 6d ago

    Perfectionism, Perimenopause, and Being Seen with Liz Amys

    What happens when the woman who used to listen to your podcast becomes the guest sitting across from you? That's the kind of full circle moment we got to sit in this week, and it reminded us all over again why we started this whole thing in the first place. We are back in the hot seats after a couple months off, and there was truly nobody we wanted to welcome back with more than Liz Amys, host of the Whole Mom Podcast. We know Liz through the yoga community and through our mastermind, and watching her unfold over the years, from teacher training to divorce to building her own business, has been one of our favorite things to witness. This conversation is part reunion, part masterclass in what it actually looks like to stop performing perfect and start showing up real. KEY THEMES + TAKEAWAYS Burnout was the wake up call. Liz shares how getting outside for an hour every morning during a season of overwhelm became the thing that reconnected her to her own thoughts, and eventually led her toward divorce, a career pivot, and yoga teacher training. Perfectionism is the real boss fight. Liz is honest that she still struggles with it, and she gave us a phrase we are never letting go of: how human of me. Progress over perfection is a practice, not a finish line. Liz talked about repairing with her kids after hard moments instead of pretending she never has them. Your zone of genius can take years to fully click. From feng shui to fashion to hair, Liz let herself explore without needing it all to make sense right away. Transformational styling is about more than clothes. Liz described it as an experience of being seen and reflected back to yourself, especially for moms who have disappeared into everyone else's needs. Celebrating yourself does not require anyone's permission. We got into buying the purse, literally and figuratively, and how hard it can be to just say thank you when someone compliments you. Investing in yourself, whether that is a mastermind, a divorce, or a new business, is worth it if it changes even one life, including your own. OUR FAVORITE QUOTES "How human of me." "Progress over perfection." "Who am I not to?" "It is truly an experience of being seen, being heard." "Buy the purse. You deserve it." CHAPTER MARKERS 01:22 Welcome back to the hot seats 02:40 How we know Liz and why the stars aligned 05:52 From the nonprofit world to the Whole Mom Podcast 08:29 Burnout, divorce, and coming back home to herself 13:26 Perfectionism and how human of me 21:53 What transformational styling really means 32:19 Buy the purse, celebrating yourself 39:35 Where to find Liz and the Whole Mom Podcast CONNECT WITH LIZ Listen to the Whole Mom Podcast on Apple Podcasts and Spotify Follow along on Instagram @wholemompodcast Email Liz directly at onelovecollectiveus@gmail.com Check out her projects and updates at onelovecollective.us ----- All Heart & Soul's Details: Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnie Say hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcier Leave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️ MB01BKIWGPGIAH9

  2. Sep 14

    Bucket Lists, Big Trips, and the Announcement We've Been Keeping Secret!

    It's just us this week, and we are talking about the thing we both love more than almost anything else. Travel. Where we've been, why it mattered, and the trip we are finally ready to tell you about. We got on the topic because Mariah is coming out of a big season, kids graduating, a new chapter with her husband, and suddenly she's looking at the horizon and rebuilding the bucket list. So we asked ourselves what we mutually love and do together more than anything, and the answer was obvious. So we sat down to swap our top travel picks, the ones that shaped us, and why. Stay with us because we have some news at the end. KEY THEMES + TAKEAWAYS You don't need to wait for retirement or a windfall to travel. It can happen on a budget, in a pop up camper, this year The getting there is part of the trip. Long travel days with someone you love are never wasted time The most transformational trips usually come with a little friction. Comfort isn't what you remember later Travel changes how you see home, from how you use resources to how you treat the people around you A trusted driver in a place with complex infrastructure can turn a car ride into the most educational part of the trip AI tools can genuinely help you build a personal, meaningful itinerary instead of a generic one It's rarely the destination alone that stays with you. It's the trip itself and who you shared it with OUR FAVORITE QUOTES "There are so many ways to experience a place. Don't let fear stop you from going." "It's not the easy trips that change your life or that you remember forever." "People come back to Cortona. It has a way of getting into their souls." "It's not necessarily the destination alone. It's the trip itself." CHAPTER MARKERS 00:00 Reevaluating the bucket list 04:43 Why travel doesn't have to wait 05:32 Turkey, walking through a living history book 09:51 Bali, the trip we almost didn't take 23:34 Italy, the village that gets into your soul 32:11 Iceland, driving across what feels like the moon 49:06 Announcing our first Heart and Soul group trip YOUR TURN This week's reflection. What's one place you've been putting off because of fear, money, or timing? What would it take for you to put it on the calendar this year? ----- All Heart & Soul's Details: Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnie Say hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcier Leave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️ MB01QMOOGY5GCZX

  3. Aug 31

    What Nobody Tells You About Selling the Business You Built

    Have you ever loved something so much you forgot to ask what you were getting out of it? That was Andrea's story for years. Today she's here to talk about the flip side of that lesson, and why every business owner needs to think about the exit before they even think they're ready to. We are so excited for this one because Andrea Black is someone we have known for years, way before she became a business advisor. Monique met her on the golf course back in the day, and our paths have crossed through mutual friends, family, and eventually through our mastermind group, where we watched Andrea move through a season of deep burnout and come out the other side completely transformed. Andrea grew up in Duluth, spent years running a family insurance business with her brothers, cousin, and uncle, then hit a wall after a stint in a W2 job that left her completely depleted. That season of rest and reflection is what eventually led her to her current work as a business advisor with Transworld Business Advisors, where she helps people navigate one of the most emotional transactions of their lives: buying or selling a business. KEY THEMES AND TAKEAWAYS Every business should be built with the end in mind, even if the end is years away Clean books and documented processes make a business dramatically easier to sell Seller's discretionary earnings is the number buyers actually care about Creative financing, including seller financing, can make deals work for everyone Buying a business often means buying a lifestyle, not just a paycheck Entrepreneurship can be lonely, which is exactly why community and mastermind groups matter The first couple years of owning any business are hard, and that is normal OUR FAVORITE QUOTES "When you start a business, you should always look at it from the beginning of you're going to sell it at some point." "Tiny babies can't eat love." "You don't need or want to necessarily do it alone." "It's a brave thing to put yourself out there." "There's plenty of things you could buy that will light you up in a whole new way, especially when it's your choice to be making." CHAPTER MARKERS 02:17 Meet Andrea Black 04:28 From family business to total burnout 08:08 The mastermind moment that changed her path 16:52 Why every business owner should think like a seller 27:00 The tiny babies can't eat love story 32:11 Life on the other side of burnout YOUR TURN If you sold everything you've built today, would you be ready? This week, take a look at one part of your business or your life that you have been avoiding, and ask yourself what it would take to get it in order, not because you're leaving, but because clarity is a gift you can give yourself now. CONNECT WITH ANDREA Website: www.tworldnorthstar.com Email: ablack@tworld.com Phone: 218-428-1728 ----- All Heart & Soul's Details: Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnie Say hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcier Leave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️ MB01462AAOUDFMM

  4. Aug 17

    What Your Body Already Knows About Giving Birth with Marie Berwald

    Monique brought us the most incredible guest today, and I could not wait to sit down with her. Marie Berwald is the founder of Birth Bliss, and she has spent over two decades supporting women through pregnancy and birth. What started as a yoga teacher covering a prenatal class turned into a calling she never planned on. Marie fell in love with the magic and intensity of pregnancy, and she never looked back. Marie's story took a turn when her younger sister called her sobbing, eight weeks pregnant and struggling with nausea so severe she didn't want to be alive anymore. That moment sent Marie searching for tools beyond what she already had, and it led her to the Emotion Code and Body Code work that now shapes so much of what she offers women today. KEY THEMES AND TAKEAWAYS Morning sickness and other pregnancy symptoms often have emotional roots, not just physical ones Muscle testing is a simple tool anyone can learn to check in with their own body Our reactions to small stimuli are often tied to unprocessed emotions from the past The body stores emotion, and releasing it can shift physical symptoms There is no universal right answer for things like birth position, your body already knows what works for you Medical care works best as a collaboration, not a one way relationship where the expert has all the answers Rest during the day matters just as much as sleep at night FAVORITE QUOTES “I just kind of fell in love with pregnancy” “Neither the patient nor the physician has all the answers” “Your body will sway forward if it's a yes, because we move toward the things that are good for us” “Give yourself permission to lay on the couch every day and listen to a guided meditation” “Our state of being is the central point from which everything else flows” CHAPTER MARKERS 05:03 How Marie accidentally fell in love with pregnancy 09:38 The call from her sister that changed everything 12:39 What the Emotion Code and Body Code actually are 20:43 A simple muscle testing trick anyone can try 24:30 Why your body already knows the best birth position 25:40 The doctor who taught her that no one has all the answers 33:07 The permission every pregnant woman needs to hear YOUR TURN Where in your life are you pushing through when your body is asking you to rest? CONNECT WITH MARIE Find Marie and all her free resources, including meditations, yoga sequences, and guidance on morning sickness and healing after miscarriage, on YouTube, where she shares the most. https://www.birthbliss.ca/  ----- All Heart & Soul's Details: Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnie Say hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcier Leave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️ MB01X6UYDWY85KP

  5. Aug 3

    How Do You Rebuild Your Life After Losing Everything in One Day? With Dr. Carolyn Colleen

    What do you do when your body starts shaking and your legs won't carry you into your own house? This week Monique and I sit down with Dr. Carolyn Colleen, and she takes us straight into the driveway of her old life, mid panic attack, moments before she had to walk in and start the conversation that would end her marriage. Monique and I met Dr. Carolyn Colleen the way so many of the best friendships start now, in a Zoom room, feeling her energy through a screen and knowing we wanted more of it in our orbit. In person it was instant, the kind of connection where you just know the stars lined up on purpose. Dr. Colleen's story starts with storms. Not metaphorical ones she read about, real ones she lived through from a young age. She walks us through the moment everything cracked open, sitting in her car in the driveway, hands locked on the wheel, heart racing, in the middle of her first ever panic attack, right before she had to go inside and begin the end of her marriage. From there she built what she calls the fierce method, a tool she now teaches women all over the world, and she takes us all the way to the stage of the United Nations to show us what's possible when you stop bracing for the storm and start learning to move through it. KEY THEMES AND TAKEAWAYS Storms in life don't stop coming, but we can get better at navigating them A panic attack in the driveway became the turning point Dr. Colleen needed to rewrite her story The fierce method breaks down to breathe, focus, fierce action, your BFF for the hard moments Big change doesn't require a big leap, it just requires five minutes at a time Emotions like anxiety and worry aren't the enemy, they can be harnessed as fuel A 20 year goal to speak at the United Nations was reached in under three years once she let go of what wasn't hers to carry Real growth is about who you're being, not just what you're doing OUR FAVORITE QUOTES "I didn't know what it was and I couldn't move." "Is this storm going to break me, or is it going to elevate me?" "Your new best friend is right inside of you." "We're not necessarily getting rid of the old pathways, what we're doing is creating new ones." "How are you choosing to be, not the human doing?" CHAPTER MARKERS 07:57 The panic attack in the driveway 09:16 Choosing who to be before walking inside 13:08 Dreaming a 20 year goal out loud 14:32 Standing at the UN, three years ahead of schedule 17:55 Breathe, focus, fierce action, meet your BFF 22:09 Five minutes at a time 37:24 Human being over human doing YOUR TURN This week's reflection: where in your life are you bracing for a storm instead of learning to move through it? What would it look like to give yourself just five minutes to choose who you want to be next? ----- All Heart & Soul's Details: Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnie Say hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcier Leave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️ MB01X6UYDWY85KP

  6. Jul 20

    Writing Your Own Job Description with Dr. Emily Langdon

    What do you do when you move to a brand new city for someone else's dream job and there's no roadmap for you? Emily Langdon just wrote her own. We had one of our favorite kinds of guests in the studio this week, someone from our own community who we've watched become part of the fabric of Duluth. Dr. Emily Langdon is married to Charles Langdon, the Chancellor of the University of Minnesota Duluth, and when they moved here for his role, there was no job description waiting for her. So she wrote her own. Monique met Emily years ago at a holiday party and has been singing her praises ever since, and once we heard Emily speak at Leap about the leadership work she's building at UMD, we knew we had to get her on the mic. This episode is part origin story, part leadership masterclass, and part honest conversation about what it looks like to build a role, and a life, from scratch. KEY THEMES + TAKEAWAYS The winding road that took Emily from California to Ohio to Merced to Duluth, and what it taught her about partnership What it's really like to be a spousal accommodation and how she turned that into her own lane instead of someone else's shadow Why leadership can and should be taught, not just modeled or hoped for The metaphor that changed how we think about learning: reading the book versus cutting open the frog Why women especially need permission to fail forward instead of beating themselves up How co-curricular life on college campuses (clubs, sports, sororities) quietly builds the leaders of tomorrow The reminder that self-led people don't buy into the noise, they know what real leadership looks like OUR FAVORITE QUOTES "I whisper to my baby, I'm gonna get you out of here." "If you want someone to make all the decisions, then you just get to sit back and judge and throw rocks." "When you self lead, then you're not buying into the propaganda or the machine." "You have to cut up a lot of problems to know what's going on in this animal." "Stop beating yourself up and move forward with more information, with this knowledge you've gained." CHAPTER MARKERS 02:13 Welcoming Emily to the show 05:15 How a Minnesotan husband led her to Duluth 09:23 Building a university from a golf course in Merced 14:32 Writing her own job description as a chancellor's partner 20:02 Why leadership became her whole thing 26:24 The women who quietly get everything done 38:23 Her go to leadership resource YOUR TURN Where in your life have you had to write your own job description because no one else could? ----- All Heart & Soul's Details: Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnie Say hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcier Leave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️ MB011ESEG6C0U0Z

  7. Jul 6

    Hardwired to Belong: A Conversation on Betrayal, Presence, and Coming Home to Yourself with author Becky Moller

    What happens when the person you trust most tells you a truth that breaks you wide open? For Becky Moller, that moment became the doorway into a whole new life. Becky joined us this week to talk about her journey from betrayal trauma into becoming a mindfulness teacher, author, and mentor. In 2014, her husband disclosed an online relationship connected to a pornography addiction he'd struggled with for years. Becky had always been the high functioning, juggle everything kind of person, and this was the moment she finally broke. What followed was a decade of healing that took her through twelve step recovery, meditation and yoga training, and eventually into building her own program, Undone Academy. We talked about what it actually means to heal in the body, not just the mind, why relationships can be some of the most powerful growth machines we have, and how Becky came to understand that the pain she carried was never really about her husband at all. It was about learning to fully love and accept every part of herself. OUR FAVORITE QUOTES "I went from being a high functioning, juggle all the balls kind of person, to I just couldn't function anymore." "What he did had exposed all of this pain that was already in me. The stuff I actually had to heal had very little to do with him at all." "Your deepest self knows how to heal. It already knows. Our job is just to get out of the way." "We are literally hardwired to belong to each other." "The pain you feel is our human inheritance. Just focus on your next right step, because that's how you find your way through." CHAPTER MARKERS 03:13 Becky's life now and how she got here 03:50 The disclosure that broke everything open 07:07 The pain was never really about him 13:16 Healing starts with creating space 17:09 The body as a portal into presence 23:56 Stepping into a frequency you didn't know existed 29:03 The book, the retreat, and the 60 day challenge 37:26 You are not alone YOUR TURN Where in your life are you trying to think your way through something that your body already knows how to heal? This week, notice what happens when you stop analyzing it and just ask yourself, can I be with this? CONNECT WITH BECKY Becky is opening up the 60 Day Mindful Summer Challenge starting June 1st. It's three daily commitments, nourish, move, and anchor, broken into eight modules of Body-Soul work you can do in small pieces each day. Register here: https://beckymoller.com/mindful-summer/ If you're in a relationship that needs repair or a deeper level of connection, Becky is also hosting a Couples Retreat September 3rd through 6th in St George, Utah, built around the tools of embodied mindfulness. Register here: https://beckymoller.com/couples-retreat/ Becky's book, Undone, Unafraid, walks through her own journey from rock bottom into wholeness. Find it here: https://www.amazon.com/Undone-Unafraid-Evolving-Betrayal-Femininity-ebook/dp/B0FZYSSNZM If Becky's story resonates with you, reach out. Email her directly at becky@beckymoller.com or visit her at beckymoller.com. She also posts weekly teachings and mindfulness practices every Monday on her YouTube channel, The Undone Path with Becky Moller: https://www.youtube.com/channel/UC8wzQA5FDVaTYUPox_NACSA ----- All Heart & Soul's Details: Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnie Say hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcier Leave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️ MB01ISWYGPQVZRF

  8. Jun 22

    What Your Bloodwork Isn't Telling You with Dafna Chazin

    WHAT IF YOUR FOOD COULD ACTUALLY HEAL YOU? We talk a lot on this show about taking care of yourself from the inside out, and this episode? It hit different. Because our guest has been through it, and she turned that rock bottom into a career helping other women find their way back to their bodies. We sat down with Dafna Chazin, a registered dietitian with over 15 years of experience who now specializes in women's hormones, fertility, and PCOS. Her path wasn't some perfectly planned journey. She was dealing with painful periods, anxiety, acne, and digestive issues in her 20s and said she was, quote, "kind of a hot mess." It took her close to ten years to figure it out herself, and that's exactly why she does what she does now. So nobody else has to take that long. KEY THEMES + TAKEAWAYS Women are being gaslit by a healthcare system that wasn't built for them, and standard bloodwork doesn't tell the whole story The "normal" lab ranges were largely determined using data from men, and even then, sitting at the edges of "normal" can still mean something is off PCOS (now being called PMOS) affects both reproductive and metabolic health, including weight, insulin resistance, and cardiovascular risk Healing doesn't have to mean perfection. Dafna literally tells her clients when they're being too strict The GPS analogy: you don't have to start over every time you go off plan. You just recalculate Practical first steps don't require a total overhaul, just smarter, consistent habits Homemade food is almost always better for you than restaurant food, even without trying DAFNA'S TOP TIPS FOR HORMONAL HEALTH Don't skip meals. A consistent breakfast, lunch, dinner, and one or two snacks keeps blood sugar stable all day Start breakfast with 20 to 30 grams of protein. Eggs, Greek yogurt, cottage cheese, or a protein shake all count Choose high fiber carbs. Think beans, lentils, sweet potatoes, quinoa, chickpea pasta. These are what Dafna calls "steady carbs." Take a 10 to 15 minute walk after meals. Research shows short movement after eating lowers insulin better than one long gym session Get off screens two hours before bed. Blue light disrupts melatonin and wrecks sleep, especially for women in perimenopause OUR FAVORITE QUOTES "Once you learn how to eat, you're done. You can do this for the rest of your life." "I knew things about my body that I knew were not true, and I didn't want to rely on some dude in a white coat to tell me otherwise." "You're going to eat every single day anyway. Let's start there." "If you follow perfectly and then go on vacation and everything gets thrown off, you ain't coming back." CHAPTER MARKERS 2:46 Dafna's story and why she got into women's nutrition 8:28 When "normal" bloodwork actually isn't normal 12:54 How Dafna's program works and what customized really means 19:39 Meal structure, blood sugar, and what to actually eat 35:32 The GPS mindset and letting go of the restart cycle YOUR TURN This week's reflection: Where are you still waiting for someone else to validate what you already know about your own body? ----- All Heart & Soul's Details: Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnie Say hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcier Leave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️ MB01Q2UET7NDZEX

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About

Welcome to 'Heart and Soul,' the podcast where we empower and inspire women to lead their best lives, harnessing the power of their hearts and souls. We are Mariah and Monique, your hosts and guides on this journey of self-discovery and personal growth. In each episode, we'll dive deep into topics that matter most to you, from self-love and confidence to career development, relationships, and everything in between. We believe that every woman has a unique strength and inner wisdom waiting to be unleashed. Join us as we cover insightful heart and soul centered topics and interview incredible women who've overcome challenges, chased their dreams, and found their true purpose. Through all of this you will discover practical tips, strategies, and real-life stories to help you navigate life's twists and turns. For whatever season of life you are in, this podcast is your safe space to explore, learn, grow and possibly even laugh and cry with us. So grab your headphones, your favorite drink, and let's embark on this transformative journey together. With Heart, I’m Mariah and with Soul, I’m Monique.

Information

  • Creator
    Mariah McKechnie and Monique Forcier
  • Years Active
    2023 - 2026
  • Episodes
    94
  • Rating
    Explicit
  • Copyright
    © Mariah McKechnie and Monique Forcier
  • Show Website
    Heart and Soul

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