Coffee with Carly: Health, Rebuilt for Women

Carly Schade
  • 4.7 (12)
  • SELF-IMPROVEMENT
  • UPDATED BIWEEKLY

Most women have no idea how good they're supposed to feel — and it's not for lack of trying. We're waking up at 6am for workouts, optimizing our nutrition, crushing it at work, holding everyone else together. We're doing everything we're "supposed" to do. Following all the wellness advice. Checking every box. And yet… so many of us feel off. Burned out. Bloated. Anxious. Exhausted but wired. Brain fog that won't lift. Hormonal symptoms we're told are "normal." Running on cortisol and guilt more than actual energy. Something isn't adding up. I'm Carly, a registered dietitian & holistic health coach who spent my early career watching women be fed the same cookie-cutter version of 'wellness' — advice built on male biology, packaged for female bodies. Then I hit my own rock bottom: burned out (even while working my dream job), and became completely disconnected from my body. That's when I realized the problem wasn't effort or discipline. It was the system itself. The hustle culture mentality. The way we've been taught to live, work, and achieve simply doesn't support how women actually function. So I went searching for what actually makes women feel good. What happens when you work with your menstrual cycle instead of against it? When you prioritize nervous system regulation over productivity? When you tune into your intuition instead of drowning it out? When you understand your hormones, your energy, and your body's wisdom — and use that as your compass? Coffee with Carly was born from that question. Like a strong cup of coffee, this podcast is a wake-up call. Through personal riffs, honest storytelling, and conversations with women who are living differently, we explore what it really looks like to build a life that feels good — not just one that looks good. I blend science-backed women's health research with real-life application, mindset work, intuition, and embodied wisdom. We talk about cycle syncing and hormone balance. Burnout recovery and nervous system regulation. Metabolic health and gut healing. Anti-hustle achievement and female entrepreneurship. Intuition, energetics, and human design. Brain fog, cortisol, adrenal health. Life transitions, identity shifts, and coming home to yourself. This podcast is for high-achieving women who are tired of being tired. Who are ready to challenge hustle culture, listen to their bodies, trust their intuition, work with their cycle, balance their hormones, and create lives that actually feel like theirs. You can be anti-hustle without being anti-achievement. Let me show you how. Stay bold. Stay balanced.  I'm Carly, and I'm so glad you're here.

  1. 3D AGO

    The POWR Method Part 3: Master Your Month - The 4 D's That Will Transform Your Life

    When was the last time you stopped going down your to-do list in order and actually asked: "Is this the right thing to do right now?" If you've ever: Felt like you're doing a million things but nothing is actually moving the needleRealized you're spreading yourself too thin but don't know what to cutGone straight down your to-do list without any regard for your energy or what your body is primed forHit the end of the month wondering where all your time wentKnown you need a strategy but feel too overwhelmed to figure one outIn this episode, I'm breaking down the P in POWR: Plan. This is your follicular phase — your internal spring. Days 6-13 of your cycle. And your superpower? Strategic, big-picture thinking. Here's what I want you to know: You don't need more discipline. You don't need to do more. You need to stop doing everything and start doing what actually matters — at the time your brain is wired to do it best. Last week during my R phase (Rest), I set an intention. I asked my soul: "What does my business need from me?" The answer was clear: I've been spreading myself too thin. My old burnout habits caught up with me. So during my P phase this week, I took that answer and turned it into a plan. A strategic game plan that respects my body, honors my energy, and actually moves my business forward. In this episode: The exact 3-step process I use every follicular phase to plan my monthThe 4 D's framework: Do, Delay, Delegate, Delete (and how to filter your massive to-do list through them)How to match tasks to the phase your brain is primed for (spoiler: accounting does NOT belong in follicular phase)My monthly planning board system (and why I never have more than 2 tasks per phase)How this prevents you from falling back into burnout patterns disguised as productivityWhy you can't skip the R phase reflection if you want the P phase planning to actually workHow to apply this framework even if you're on birth control, pregnant, or breastfeeding (hint: sync with the moon)This episode is for you if: You're a solopreneur, business owner, or busy woman with a mile-long to-do listYou keep doing all the things but still feel behindYou're wired for burnout and know you need a different approachYou want to work smarter, not harder — but don't know where to startYou're ready to let your body lead the charge instead of just grinding down the list"Plan to do the right things at the right time. When you do this, tasks get easier, your time gets freer, and life gets easier." ☕️ Stay bold, stay balanced, stay thriving  📩 Subscribe to my newsletter HERE ⭐️ Rate and review!

    13 min

  2. APR 27

    The POWR Method Part 2: Why Successful Businesses Are Built During Your Period

    What if the phase you've been pushing through is actually the most important one for your business? If you've ever: Felt guilty for resting even though you're exhaustedLaunched something new without reflecting on what you just didRecreated the same patterns over and over because the newness felt productivePushed through your period like it was any other weekBuilt something out of performance instead of building something true to youIn this episode, I'm breaking down the R in POWR: Rest. This is your menstrual phase — and yes, I'm literally going through it right now, which is why we're starting here instead of with P. Here's what I want you to know: Rest isn't something you earn after you've checked every box. Rest is productive. It's strategic. And it's what keeps you from waking up four years later realizing you built something you didn't even want. During this phase, your superpower is rest and reflection. Your hormones are stable, your emotions are clear, and you're most connected to your intuition. You physically cannot lie to yourself. Which makes this the perfect time to get honest about what's working, what's not, and what patterns you keep repeating because they feel familiar — not because they work. In this episode: The 3 things I do during my menstrual phase to support my body and my businessWhy I rescheduled a coffee meeting (and told her I was on my period)How reflection prevents you from recreating the wheel every single timeThe difference between shiny object syndrome and actual growthWhy balancing the feminine (creativity) with the masculine (execution) starts with restHow to set intentions from your soul, not your mindThe connection between your menstrual phase and the new moon cycleThis episode is for you if: You're a solopreneur, business owner, or busy woman who's wired for burnoutYou keep charging ahead without ever stopping to reflect on what you just didYou feel guilty resting even when your body is screaming for itYou want to build a business that supports you through every season of life — not one built out of performanceYou're ready to stop forcing productivity and start working WITH your body's natural rhythm"Rest isn't earned. It's productive. This is what keeps me in the game." Spring Savings Special: 50% off my 90-minute health intensive session. A focused deep-dive into one specific question. We'll uncover what's been holding you back and use The Female Framework to give you a clear plan moving forward that actually supports your body. Ends April 30th! Send me a DM or email me at hello@carlyschade.com to claim.  ☕️ Stay bold, stay balanced, stay thriving  📩 Subscribe to my newsletter HERE ⭐️ Rate and review!

    18 min

  3. APR 20

    The POWR Method: Stop Forcing Your Business & Start Syncing It With Your Cycle (Mini-Series Intro)

    What if you're not doing too little — you're just doing everything at the wrong time? If you've ever: Built a business to escape burnout only to recreate the same rushed patternsFelt that "I should be doing something" pressure even though you're your own bossWondered why some weeks you fly through your to-do list and others you can barely think straightTried to force creativity, sales calls, or admin work when your body was screaming for something differentIn this episode, I'm introducing you to The POWR Method: the framework I use to run my business in sync with my cycle.  P = Plan (follicular), O = Outward (ovulation), W = Work (luteal), R = Rest (menstrual). Every task in your business falls under one of these four categories, but they don't all happen in the same week. Here's what I want you to know: The habits of burnout don't disappear just because the job title changes. That urgency follows you. But when you stop forcing the wrong things at the wrong time and start working WITH your body's natural rhythm, things get easier, faster, and honestly more fun. This is about doing the right things at the right time. In this episode: Why I recreated burnout patterns in my new business (and how to break the cycle)The POWR Method breakdown: what to do in each phase of your cycleHow cycle syncing applies to business strategy, not just your healthThe biology behind why you're better at certain tasks during certain weeksWhat I'm covering in this 4-part mini-series on cycle-syncing your businessThis episode is for you if: You're an entrepreneur running on empty and heading straight for burnoutYou're doing all the things and still feel behindYou can't figure out why some weeks feel impossible and others feel effortlessYou know you need to slow down but have no idea how without your business falling apartYou're ready to stop forcing productivity and start flowing with your body"I had to trust that doing the right thing at the right time would outperform doing all the things all the time. And it does." ☕️ Stay bold, stay balanced, stay thriving  📩 Subscribe to my newsletter HERE ⭐️ Rate and review!

    15 min

  4. APR 15

    Your Cycle Is a Weather App, Not a Rulebook

    What if understanding your cycle didn't mean following more rules — but finally feeling less blindsided by your own body? If you've ever… Written off cycle syncing as too rigid, too woo, or just not realistic for your actual lifeWondered if tracking your cycle means you have an excuse to opt out of your responsibilitiesFelt confused, emotional, or completely flattened on day one of your period and had no idea it was comingHeard the term "cycle awareness" and immediately pictured someone canceling plans because Mercury is in retrogradeIn this episode, I walk you through what cycle awareness actually is — and what it isn't — using the simplest analogy I know: checking the weather. Here's what I want you to know: your cycle isn't a rulebook to follow. It's a forecast to prepare for. Understanding it doesn't pull you out of your life — it puts you more into it, because you're no longer caught off guard by how you feel. In this episode: Why cycle awareness gets misunderstood — and what I actually teach insteadThe weather analogy that will completely change how you think about your periodWhat "putting on your raincoat" looks like during your menstrual phase (sleep, food, and magnesium — broken down practically)Why warm food beats cold salads when you're bleeding — and what Eastern medicine has to say about itThe question my dad asked me in Florida that I think a lot of you are secretly wondering tooThis episode is for you if: You're curious about cycle syncing but skeptical of the all-or-nothing approach you see onlineYou want practical, grounded tools for your period — not a new set of rules to stress aboutYou're tired of being blindsided by your own body every single monthYou've ever pushed through your period and paid for it later"We don't follow rules. We learn how to work with ourselves." ☕️ Stay bold, stay balanced, stay thriving  📩 Subscribe to my newsletter HERE ⭐️ Rate and review!

    13 min

  5. APR 8

    The Health Habit You're Probably Skipping Every Night

    What if the most rebellious thing you could do for your health was simply… sleep? If you've ever… Dragged yourself to a 6am workout on four hours of sleep and called it disciplineLaid awake next to a snoring partner and just dealt with itWondered why you're exhausted, bloated, moody, and running on caffeine — but can't figure out whyFelt guilty for sleeping in, like rest is somehow something you have to earnIn this episode, I'm making the case that sleep might be sitting at the very top of your health pyramid. Above workouts. Above supplements. Above all of it. Here's what I want you to know: doing less is sometimes doing more. Your body cannot heal what it never gets to rest. And the "I'll sleep when I'm dead" mentality? It might be the thing that's keeping you stuck. In this episode: Why women need more sleep than men — and the real reason whyWhat's actually happening in your body while you sleep (hormones, heart health, appetite, skin, gut — all of it)Why poor sleep might be the reason your willpower, your digestion, and your libido have gone missingThe very personal reason Matt and I sleep in separate bedrooms — 17 days after our weddingYour dare for the week (it's easier than you think, I promise)This episode is for you if: You're tired of being tired and you're ready to actually do something about itYou've been treating sleep like a luxury instead of a non-negotiableSomeone in your life needs to stop shaming you for sleeping inYou're curious what "rewriting the rules" actually looks like in real life"Sleep is not the enemy of intimacy. It's the foundation of it." ☕️ Stay bold, stay balanced, stay thriving  📩 Subscribe to my newsletter HERE ⭐️ Rate and review!

    21 min

  6. APR 1

    Decoding Women's Health: From Periods to Perimenopause with Shelby Tutty

    If you’ve ever felt like your body has changed but you don’t fully understand why, this episode is going to help connect some dots. In this episode, I sit down with Shelby Tutty and we break down women’s health from periods to perimenopause—what’s actually happening in your body and why so many women feel confused or unsupported during this phase. Here’s what I want you to know: a lot of what women experience isn’t random—it’s just not well explained. And when you understand what’s going on, it becomes a lot easier to work with your body instead of constantly questioning it. In this episode, we cover:  what perimenopause actually is and how it shows up  how hormonal shifts affect mood, energy, and overall health  the role of stress and why it can make symptoms worse  why cycle awareness still matters, even as things start to change  how to start paying attention to patterns in your body This episode is for you if:  your cycle or symptoms have changed and you’re not sure why  you feel like something is off but can’t fully explain it  you want a better understanding of your body without overcomplicating it "Perimenopause has unlocked a part of my brain that has brought more intuition and compassion into my life." - Shelby Tutty Understanding your body changes how you take care of it. Links and Resources: - Website - My 4-go to dinners to balance hormones - Instagram Connect with Shelby Tutty:  Shelby is a healthcare professional focused on perimenopause education and the founder of The Periprofessional, where she shares clear, approachable information to help women better understand their health. She also writes a weekly Substack and leads the Women’s Health 365 Collective. - Website - Blog (ThePeriprofessional) - Instagram ☕️ Stay bold, stay balanced, stay thriving  📩 Subscribe to my newsletter HERE ⭐️ Rate and review!

    54 min

  7. FEB 17

    The Age of Aquarius: How to Stay Grounded in A Fast-Moving Year with Elise Hebert, PhD

    Ever feel like you're hitting rock bottom just so you can finally see what's not working anymore? Saaaaame. We're in what astrologers call a "threshold year," literally standing in the doorway between the old way of doing things and a completely new paradigm. And if you've been feeling the heaviness, the overwhelm, or like systems are crumbling around you (work, relationships, health), you're not imagining it. In this episode, I sit down with Elise Hebert, an astrological counselor with a PhD in somatic depth psychology, to talk about what the hell is actually happening right now, and more importantly, how to navigate it without burning out. We talk about: The Year of the Fire Horse and why 2026 is moving FASTThe Age of Aquarius and humanity's evolutionary leapWhy we're seeing the "height of darkness" before the shiftSaturn conjunct Neptune at 0° Aries (aka the biggest astrological event of our lifetimes)How inner work is the most revolutionary thing you can do right nowPractical ways to stay grounded when everything feels chaotic: cycle syncing, nervous system regulation, getting back into your bodyWhy "getting your weird on" is your assignment this yearThe connection between fear, the subconscious, and your body keeping the scoreHow Chiron moving into Taurus in June brings focus back to the body (perfect timing)Here's the thing: you can't bypass the body. Whether you're into astrology, human design, or just trying to feel less exhausted, it all comes back to the same place. Your health is the foundation. Your body is the portal. And managing your energy (not your time) is how you actually move through this year with some semblance of sanity. If you've been feeling called to quit your job, start that weird thing, or just permission to stop "shoulding" on yourself,  this episode is your sign. Guest Bio: Elise Hebert, PhD is an astrological counselor integrating depth psychology and astrology to support insight, growth, and self-understanding. She offers personalized chart presentations and PSYCH-K sessions to help clients work with subconscious patterns in a grounded, practical way. Born and raised in the Middle East, she values culture, connection, and meaningful conversation, with humor always close by. Connect with Elise on Instagram HERE Learn more about Elise's work HERE ☕️ Stay bold, stay balanced, stay thriving  📩 Subscribe to my newsletter HERE ⭐️ Rate and review!

    48 min

  8. JAN 16

    37 | What Cycle-Syncing Actually Looks Like

    In this episode, I’m sharing a very real, human look at what cycle syncing actually looks like in my everyday life. This conversation was inspired by a holiday party I attended with women entrepreneurs, where multiple women told me they’d tried cycle syncing before—but walked away because it felt overwhelming, analytical, or just… cold. Like another job to manage on top of an already full life. So instead of teaching cycle syncing in theory, I’m walking you through how I use it week-to-week: my Sunday check-in, how I make simple food choices during a busy week, why I batch content based on my cycle, and the very low-pressure way I track my cycle without turning my life into a science experiment. This episode isn’t about perfect routines or rigid rules. It’s about using cycle syncing as a tool to reconnect with your body, build intuition, and create sustainable energy—especially if you’re already burned out. If you’ve ever felt like wellness was something you had to do right instead of something that supports you, this episode is for you. Resources: It's not too late to join 🌊 In Sync: a 5-week program to learn your body's blueprint. Come learn how to eat, move, and plan your life in a way that supports your body as a woman.  Click here to sign up!  ☕️ Stay bold, stay balanced, stay thriving  📩 Subscribe to my newsletter HERE ⭐️ Rate and review!

    15 min
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About

Most women have no idea how good they're supposed to feel — and it's not for lack of trying. We're waking up at 6am for workouts, optimizing our nutrition, crushing it at work, holding everyone else together. We're doing everything we're "supposed" to do. Following all the wellness advice. Checking every box. And yet… so many of us feel off. Burned out. Bloated. Anxious. Exhausted but wired. Brain fog that won't lift. Hormonal symptoms we're told are "normal." Running on cortisol and guilt more than actual energy. Something isn't adding up. I'm Carly, a registered dietitian & holistic health coach who spent my early career watching women be fed the same cookie-cutter version of 'wellness' — advice built on male biology, packaged for female bodies. Then I hit my own rock bottom: burned out (even while working my dream job), and became completely disconnected from my body. That's when I realized the problem wasn't effort or discipline. It was the system itself. The hustle culture mentality. The way we've been taught to live, work, and achieve simply doesn't support how women actually function. So I went searching for what actually makes women feel good. What happens when you work with your menstrual cycle instead of against it? When you prioritize nervous system regulation over productivity? When you tune into your intuition instead of drowning it out? When you understand your hormones, your energy, and your body's wisdom — and use that as your compass? Coffee with Carly was born from that question. Like a strong cup of coffee, this podcast is a wake-up call. Through personal riffs, honest storytelling, and conversations with women who are living differently, we explore what it really looks like to build a life that feels good — not just one that looks good. I blend science-backed women's health research with real-life application, mindset work, intuition, and embodied wisdom. We talk about cycle syncing and hormone balance. Burnout recovery and nervous system regulation. Metabolic health and gut healing. Anti-hustle achievement and female entrepreneurship. Intuition, energetics, and human design. Brain fog, cortisol, adrenal health. Life transitions, identity shifts, and coming home to yourself. This podcast is for high-achieving women who are tired of being tired. Who are ready to challenge hustle culture, listen to their bodies, trust their intuition, work with their cycle, balance their hormones, and create lives that actually feel like theirs. You can be anti-hustle without being anti-achievement. Let me show you how. Stay bold. Stay balanced.  I'm Carly, and I'm so glad you're here.

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