Heal Yourself Podcast

Kira Whitham, Denise Loutfi
  • 4.9 (8)
  • Alternative Health
  • Updated Weekly

A podcast diving into all aspects of healing; from nurturing your relationship with yourself, to functional medicine insights, to transforming your money story, we're here to empower you with the knowledge and tools to create lasting change.

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  1. 22h ago

    Episode 107: Stop Chasing Root Causes

    Send us Fan Mail The most tempting form of avoidance is the kind that looks like self-improvement. When you’re stressed, symptomatic, or stuck in old patterns, it feels responsible to search for the next root cause: another lab, another supplement, another therapy modality, another round of shadow work, another nervous system practice. But what if all that “digging” is keeping you in limbo because it gives you answers without asking you to change your life? We get real about the difference between helpful curiosity and endless investigation. We talk about why people crave a single clean explanation, how that need for certainty can push you to over-analyze your past, and why healing doesn’t require you to remember every origin story to move forward. From functional nutrition basics to mindset and self-love, we keep coming back to one practical filter: will this new information change what you do tomorrow, or are you postponing the uncomfortable next step? You’ll hear our take on spiritual rabbit holes, inner child work, and nervous system regulation, plus why rigid routines can backfire for anyone who already leans perfectionistic. We share simple, grounded alternatives you can use in real time: moment-by-moment support, fewer “projects,” and more follow-through on boundaries, sleep, circadian rhythm, food choices, and the small actions that actually move the needle. If you’re tired of feeling like healing is a full-time job, press play. Then subscribe, share this with a friend who’s stuck in the research loop, and leave a review so more people can find a calmer way forward. Support the show Follow us on Instagram, leave a review, and share your experiences – we'd love to hear what resonates with you! And don't forget we have a PREMIUM channel as well on Apple! Bonus episodes to help you heal faster. Ready to take your healing journey up a notch? Our new audio course will walk you through the real foundations that have to come first before anything else can stick—awareness, emotions, nervous system regulation, boundaries, and trust. The 1% shift that takes you from zero to one. And from one, everything else becomes possible. Learn more HERE.  Follow our Instagram page Follow Kira on IG Follow Denise on IG Click here to download Kira's free self-love hypnosis audio or her free gut guide Book a complimentary consult with Kira

  2. Sep 24

    Episode 106: Stop Collecting Supplements Like Pokémon

    Send us Fan Mail Your body isn’t “breaking” in midlife. It’s asking for a new strategy. In today's episode, Kira is joined by Kelly Lupshaw for a grounded conversation on how women can stop chasing symptoms and start rebuilding the systems that drive real energy, calm, and longevity. We dig into what “systems over symptoms” actually looks like in everyday life: why swapping a pharmaceutical for a natural supplement can still keep you stuck, and why ownership is the missing piece for so many health journeys. Kelly shares how her background in physical therapy and brain based rehab shaped her approach to mindset and behavior change, including how your nighttime self-talk and first moments in the morning can reinforce old patterns or create a new identity. We also connect health and wealth in a way that feels practical, not woo. When your nervous system is fried and your metabolism is struggling, it’s harder to think clearly, show up consistently, or build the life you want. That’s why we keep coming back to foundations for midlife women navigating perimenopause and menopause: comprehensive blood work, inflammation support, metabolic health, strength training, and sleep that actually restores you. The big takeaway is permission with a plan: rest and play are not laziness, they’re part of a real recovery program. About Kellie: Kellie Lupsha is the founder of Wellness Activated™, host of the Thriving in Midlife podcast, and creator of the Activation First™ methodology and Systems Over Symptoms™ philosophy. After more than 30 years in healthcare as a Physical Therapist, Kellie realized that most women aren’t struggling because they lack information, they’re exhausted because their system isn’t activated. Today, she helps women reclaim energy, strength, and clarity by activating their biology, rebuilding metabolic resilience, regulating the nervous system, and stepping into leadership over their health, what she calls becoming the CEO of your health. She is also the co-founder of the Wellness Activated Collective™ and creator of The Activated Woman, supporting both women and practitioners in creating vibrant health and meaningful impact. Kellie’s mission is simple: help women stop chasing symptoms, activate their whole system, to live extraordinary. Find Kellie: https://www.instagram.com/kellielupsha/ https://www.tiktok.com/@womenslongevityexpert Free Quiz: https://quiz.kellielupshawellness.com/take-the-quiz Preview Kellie's membership: https://womenslongevityandwellness.com/hubexperience Support the show Follow us on Instagram, leave a review, and share your experiences – we'd love to hear what resonates with you! And don't forget we have a PREMIUM channel as well on Apple! Bonus episodes to help you heal faster. Ready to take your healing journey up a notch? Our new audio course will walk you through the real foundations that have to come first before anything else can stick—awareness, emotions, nervous system regulation, boundaries, and trust. The 1% shift that takes you from zero to one. And from one, everything else becomes possible. Learn more HERE.  Follow our Instagram page Follow Kira on IG Follow Denise on IG Click here to download Kira's free self-love hypnosis audio or her free gut guide Book a complimentary consult with Kira

  3. Sep 17

    Episode 105: Get Out Of The Box

    Send us Fan Mail Your attention is being trained every day, and it’s rarely training you toward peace. We’re talking about “living in the matrix” not as a movie concept, but as the real-life box of 3D distractions that hijack your nervous system: social media spirals, email stress, traffic rage, political outrage, and the endless feeling that something is always wrong. When we live there, we don’t just feel anxious, we lose touch with the bigger story of why we’re here and what our bodies are trying to heal. We unpack what we mean by 3D versus a more grounded, expansive way of living and why “zooming out” is one of the most underrated healing tools. Perspective changes physiology. When you remember how vast life is, the day-to-day triggers don’t get to run your mood, your choices, or your identity the same way. We also get honest about being human: it’s normal to want to escape, to scroll, to seek validation, and to slip back into old patterns. The shift is learning how to participate without getting consumed. If this hits home, share it with someone who’s stuck in the box, subscribe for more nervous system and self-healing conversations, and leave a review telling us what helps you get back to you. Support the show Follow us on Instagram, leave a review, and share your experiences – we'd love to hear what resonates with you! And don't forget we have a PREMIUM channel as well on Apple! Bonus episodes to help you heal faster. Ready to take your healing journey up a notch? Our new audio course will walk you through the real foundations that have to come first before anything else can stick—awareness, emotions, nervous system regulation, boundaries, and trust. The 1% shift that takes you from zero to one. And from one, everything else becomes possible. Learn more HERE.  Follow our Instagram page Follow Kira on IG Follow Denise on IG Click here to download Kira's free self-love hypnosis audio or her free gut guide Book a complimentary consult with Kira

  4. Sep 10

    Episode 104: How To Stop Feeling Like You Are Not Doing Enough

    Send us Fan Mail The fastest way to turn healing into misery is to treat your life like a checklist you’re failing. We’re talking about the specific kind of guilt that shows up when you believe you’re not doing enough: not enough movement, not enough meditation, not enough supplements, not enough productivity, not enough “emotional maturity.” That belief doesn’t motivate most of us. It keeps the nervous system stuck in stress, makes self-care feel like punishment, and creates a constant background hum of shame. We also name the pressure cooker so many of us live in right now: social media wellness culture. One scroll and suddenly you “should” be doing everything at once, and if you aren’t, you must be behind. We challenge that idea head-on. Behind compared to who? Whose timeline are you grading yourself on? When you stop borrowing other people’s standards, your habits get simpler, your mind gets quieter, and healing becomes something you can actually sustain. From there we get very practical. We talk about all-or-nothing thinking and why small actions matter, how stress and self-criticism can affect digestion and your relationship with food, and why rest is not something you earn by finishing your list. We share a simple self-coaching tool you can use in the car or in a five-minute pause: ask what you need today, not what you “should” do. We close with a grounding breath and a mantra worth repeating when the pressure spikes: “I am not behind.” If this hits home, subscribe, share it with a friend who needs a break from the perfectionism spiral, and leave a review so more people can find the show. What’s one “should” you’re ready to let go of? Support the show Follow us on Instagram, leave a review, and share your experiences – we'd love to hear what resonates with you! And don't forget we have a PREMIUM channel as well on Apple! Bonus episodes to help you heal faster. Ready to take your healing journey up a notch? Our new audio course will walk you through the real foundations that have to come first before anything else can stick—awareness, emotions, nervous system regulation, boundaries, and trust. The 1% shift that takes you from zero to one. And from one, everything else becomes possible. Learn more HERE.  Follow our Instagram page Follow Kira on IG Follow Denise on IG Click here to download Kira's free self-love hypnosis audio or her free gut guide Book a complimentary consult with Kira

  5. Sep 3

    Episode 103: Healing Gets Easier When You Do Less

    Send us Fan Mail If your “healing journey” has turned into tracking, fixing, optimizing, and endlessly researching, we want to offer a different lens: your body might be asking for trust, not micromanagement. In this episode we get real about the fine line between listening to your body and trying to control it. When every symptom becomes a crisis and every emotion becomes a project, healing stops feeling like support and starts feeling like pressure.  We dig into the question people rarely ask out loud: what does healing even mean, and when do you arrive? From functional nutrition and nervous system regulation to the emotional and spiritual side of growth, we talk about why there may never be a perfect “done” moment, and why that’s not a failure. We connect this to wellness culture, supplement stacking, biohacking trends, and the fear that shows up around perimenopause and aging. Sometimes the most powerful move is a pause, a breath, and an honest check-in: what do I need today?  You’ll hear practical ideas like taking a “supplement holiday,” making small one percent shifts in your routine, and releasing the belief that you’re broken. We close with two simple mantras and a calming breath you can use when you feel yourself gripping too tightly. If this brings you relief, subscribe, share it with a friend who needs permission to slow down, and leave a review so more people can find the show. Support the show Follow us on Instagram, leave a review, and share your experiences – we'd love to hear what resonates with you! And don't forget we have a PREMIUM channel as well on Apple! Bonus episodes to help you heal faster. Ready to take your healing journey up a notch? Our new audio course will walk you through the real foundations that have to come first before anything else can stick—awareness, emotions, nervous system regulation, boundaries, and trust. The 1% shift that takes you from zero to one. And from one, everything else becomes possible. Learn more HERE.  Follow our Instagram page Follow Kira on IG Follow Denise on IG Click here to download Kira's free self-love hypnosis audio or her free gut guide Book a complimentary consult with Kira

  6. Aug 27

    Episode 102: What If Relaxation Feels Unsafe

    Send us Fan Mail Ever tried to calm down and somehow ended up more anxious? That moment is the doorway into nervous system work, not proof you’re doing it wrong. Kira speaks with somatic integration coach and certified breathwork facilitator Jonathan Schechter about why breathwork can feel incredible for some people and edgy for others, especially when your system has learned that staying on guard is what keeps you safe.  We walk through a clear framework for different types of breathwork: practices that build awareness, techniques that regulate the nervous system (downshifting for sleep and stress or energizing without spiraling), and deeper methods that can create expanded states of consciousness. Jonathan shares why consistency beats intensity, how a five minute daily practice can create lasting trait change, and why “what works” can change across different seasons of life. If you’ve been told to just meditate or just breathe and it never clicked, you’ll hear why bioindividuality matters and how to experiment without forcing results.  We also dig into somatic experiencing, Peter Levine’s trauma-informed approach to helping the body complete stuck survival responses. Jonathan explains dysregulation in plain language, offers clues to watch for like shallow breathing and hypervigilance, and guides a simple orienting practice you can do in 30 to 60 seconds to help your system sense safety in the present moment.  About Jonathan: Jonathan Schecter is a Somatic Integration coach and certified breathwork facilitator with extensive experience working in expanded states of consciousness as well as trauma and nervous system regulation. He holds a certificate in Somatic Experiencing as well as several breathwork certifications including Neurodynamic, Holotropic and Oxygen Advantage. Working with his protocol that combines clinical skill and transpersonal awareness, he has facilitated hundreds of breathwork sessions and supported clients in integrating their experiences into meaningful change. Find Jonathan: https://www.instagram.com/bluemagicalchemy https://www.youtube.com/@bluemagicalchemy www.skool.com/pathwaystointegration Support the show Follow us on Instagram, leave a review, and share your experiences – we'd love to hear what resonates with you! And don't forget we have a PREMIUM channel as well on Apple! Bonus episodes to help you heal faster. Ready to take your healing journey up a notch? Our new audio course will walk you through the real foundations that have to come first before anything else can stick—awareness, emotions, nervous system regulation, boundaries, and trust. The 1% shift that takes you from zero to one. And from one, everything else becomes possible. Learn more HERE.  Follow our Instagram page Follow Kira on IG Follow Denise on IG Click here to download Kira's free self-love hypnosis audio or her free gut guide Book a complimentary consult with Kira

  7. Aug 20

    Episode 101: Why You Keep Choosing What You Hate

    Send us Fan Mail You can want peace with your whole heart and still keep choosing chaos. You can crave more time, more space, and better health, then automatically say yes to the very things that burn you out. We get honest about that disconnect and name it for what it is: fighting for what we don’t want, usually because some deeper part of us believes the pattern is protecting us. We unpack why the subconscious mind clings to the familiar, even when the familiar is stressful, emotionally draining, or clearly not aligned with your goals. We talk about the “payoff” that keeps the loop alive, like control, feeling needed, proving your worth, or chasing the comfort of being busy. From there, we shift out of self-blame and into curiosity with a question that changes everything: what is this protecting me from? You’ll leave with practical tools you can use today, especially if you’re in a tough season: one percent shifts instead of all-or-nothing change, tiny mindfulness moments that pull you out of autopilot, a quick gratitude practice, and a simple 60-second way to let emotions move through without feeding the story.  If this hits home, subscribe, share this with a friend who’s stuck in the same loop, and leave a review so more people can find the show. What’s one pattern you’re ready to loosen your grip on? Support the show Follow us on Instagram, leave a review, and share your experiences – we'd love to hear what resonates with you! And don't forget we have a PREMIUM channel as well on Apple! Bonus episodes to help you heal faster. Ready to take your healing journey up a notch? Our new audio course will walk you through the real foundations that have to come first before anything else can stick—awareness, emotions, nervous system regulation, boundaries, and trust. The 1% shift that takes you from zero to one. And from one, everything else becomes possible. Learn more HERE.  Follow our Instagram page Follow Kira on IG Follow Denise on IG Click here to download Kira's free self-love hypnosis audio or her free gut guide Book a complimentary consult with Kira

  8. Aug 13

    Episode 100: Emotions Are Messengers

    Send us Fan Mail Your emotions might be sabotaging your health, and not because you “feel too much,” but because you either ignore them or replay them until your body thinks the threat is happening again. We get real about the two common traps we see everywhere: emotional bypassing (stay busy, stay positive, don’t cry) and emotional drowning (rumination, rehearsing, collecting evidence, spiraling). Neither one helps your nervous system feel safe, and when your system doesn’t feel safe, your body pays the price.  We break down a simple but powerful idea: emotions are messengers, not managers. They can point to a boundary, a need, or an old wound, but they’re terrible decision-makers. So we talk about how to feel what you feel without letting anger, fear, guilt, or anxiety drive the car. You’ll hear practical emotional regulation tools we actually use, including naming the feeling, getting into the body instead of the story, taking a walk, grounding, and creating a 1% shift toward a better state.  We also go somewhere most conversations miss: positive emotions can flip into stress if you can’t stay with joy long enough to feel safe. If excitement turns into “don’t jinx it,” that’s a nervous system pattern you can change. We close with a “feel it to heal it” mantra and a calming breath practice you can use anytime. If this helped, subscribe, share it with a friend who spirals, and leave a review telling us what tool you’re trying first. Support the show Follow us on Instagram, leave a review, and share your experiences – we'd love to hear what resonates with you! And don't forget we have a PREMIUM channel as well on Apple! Bonus episodes to help you heal faster. Ready to take your healing journey up a notch? Our new audio course will walk you through the real foundations that have to come first before anything else can stick—awareness, emotions, nervous system regulation, boundaries, and trust. The 1% shift that takes you from zero to one. And from one, everything else becomes possible. Learn more HERE.  Follow our Instagram page Follow Kira on IG Follow Denise on IG Click here to download Kira's free self-love hypnosis audio or her free gut guide Book a complimentary consult with Kira

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4.9
out of 5
8 Ratings

About

A podcast diving into all aspects of healing; from nurturing your relationship with yourself, to functional medicine insights, to transforming your money story, we're here to empower you with the knowledge and tools to create lasting change.

Information

  • Creator
    Kira Whitham, Denise Loutfi
  • Years Active
    2024 - 2026
  • Episodes
    115
  • Rating
    Explicit
  • Copyright
    © 2026 Heal Yourself Podcast
  • Show Website
    Heal Yourself Podcast
  • Provider
    Kira Whitham

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