NOURISH: Women Over 30

Julie Booher
  • 4.9 (58)
  • Mental Health
  • Updated Biweekly

You don’t need another diet. You need an approach to wellness that actually fits your life. NOURISH is a holistic wellness podcast for women over 30 who want to take care of their health without obsessing over food, hating their bodies, or putting their lives on hold. Hosted by yours truly, Julie Booher (I'm a nutrition coach with 10+ years of experience!), we’ll explore Body, Mind & Lifestyle — from food freedom, nutrition and weight loss, to mental health, body image, strength, movement, motherhood, relationships, spirituality, stress, and the realities of navigating wellness as you get older. Whether your goal is weight loss, better health, more energy, a stronger body, a healthier relationship with food, or simply enjoying your life more, all goals are welcome here. No extremes or perfection over here — just balanced conversations about becoming healthier while still being able to live your life. Welcome to NOURISH: Women Over 30! xo

  1. 2d ago

    Strength Training 101: Why Every Woman Over 30 Should Get Strong

    What if one of the best things you could do for your health after 30 isn't another diet, supplement, or *perfect* routine... but simply getting stronger? In this episode, we're talking all about strength training for women over 30 and why building muscle is about so much more than looking "toned." I've been strength training for ~15 years, and my relationship with exercise has changed dramatically over that time. I used to think about exercise waaaay differently than I do now, including when I was using it to 'make up for what I ate' or control my body. Today, strength training means something completely different to me: capability, confidence, energy, longevity, and getting to see what my body can do. In today's episode, we're talking about what happens to muscle as we age, why maintaining and building muscle matters, how strength training can support body composition, and why progressive overload is the key to getting stronger. But this episode isn't about telling you that you need to spend six days a week in the gym or become a ~fitness influencer.~ It’s about finding a way to build strength that actually fits into your life! In this episode, we talk about: Why muscle and strength become increasingly important as we ageWhy strength training is about so much more than aesthetics (but it's ok if you care about how you look, too)How building muscle can support body composition and physical functionWhy you don't need to choose between health goals and aesthetic goalsWhat progressive overload actually means (and why it doesn't have to be complicated)Why getting stronger can give you a completely different way to measure progressHow strength training can support energy, confidence, and mental well-beingWhy consistency matters more than having the “perfect” workout programHow to start strength training if you're currently doing very little, or nothingWhy two days a week can be a great place to startMy own experience with strength training through different seasons of life, including pregnancy and postpartumWhy your past body isn't your competitionHow strength training can help you build a body that can participate fully in the life you want to liveI want you to leave this episode understanding that you are not too old, too out of shape, or too far behind to get stronger!! You don't have to start perfectly. You don't have to lift a certain amount of weight. And you don't have to exercise because you hate your body or feel like you need to “make up” for what you ate. You can strength train because you want to feel capable; because you want to carry your own suitcase; because you want to hike, run, dance, travel, play with your kids, or someday keep up with your grandkids; because you want to feel athletic again; because you want to build muscle; because you like the way a strong body looks; because you want to know what you're capable of. All of those reasons are valid. Your body is how you experience your life, and I want you to build a body that can support the life you actually want to live!! --- *NEW* Private 1-1 Coaching spots are open! Book a FREE 30-minute strategy session here: https://calendly.com/juliebooher/strategysession Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com Share this episode and tag me on Instagram! @byjuliebooher

  2. Sep 21

    Why Am I Always Hungry & Thinking About Food When I Eat Healthy?

    What if the way you're trying to eat "healthy" is actually leaving you hungry, unsatisfied, and constantly thinking about food? In this episode, I'm sharing a lesson I learned the hard way during my years of dieting: there's a difference between eating foods that are technically "healthy," and truly nourishing your body. As women over 30, it's SO easy to get caught up in everything we're told we should be doing with our nutrition: eating less, cutting out carbs, avoiding sugar, choosing low-calorie foods, hitting our protein goals, and trying to eat 'perfectly.' Butttt... more rules and restriction aren't necessarily what our bodies need. Instead, I want to shift the conversation from “What should I take away from my meals?” to “What can I add to this meal to actually nourish myself?” In today's episode, we'll talk about: what nourishing your body really meanswhy eating enough mattershow protein, fiber, healthy fats, micronutrients, volume, and satisfaction all play a rolewhy food is meant to be ENJOYED (and how, if you're not enjoying what you're eating, it's going to be much harder to stick to a healthy lifestyle)how to turn common "healthy" meals and snacks into more satisfying, nourishing onesI'll also share some of the mindset shifts that helped me move away from restrictive dieting and toward a healthier relationship with food — and why this matters even more as we get older and our bodies, priorities, and lives change. Taking care of your health after 30 doesn't have to mean eating less, following more rules, or making food another source of stress (thank God, amiright?!) Let's chat today about how to nourish your body more fully 3 As always, the goal isn't perfection. It's finding an approach to nutrition that supports your body and the life you actually want to live. --- *NEW* Private 1-1 Coaching spots are open! Book a FREE 30-minute strategy session here: https://calendly.com/juliebooher/strategysession Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com

  3. Sep 8

    The Older I Get, The Less I Want to Diet (My POV On Health as a Mom Over 30)

    The older I get, the less interested I am in dieting... buuuut that doesn't mean I care any less about my health! In this episode, we're doing something a little different: I'm taking you behind the scenes and sharing some of the personal experiences that have shaped the way I think about food, my body, and wellness today. I'll take you back to my dieting days, when I was trying desperately to be “healthy,” and somehow still ending up hungry, obsessed with food, and completely unsatisfied. I'll share what more than 10 years of working with women has taught me about why so many of us struggle with food and health (hint: it's not because we don't know enough, but because we've been given so many rules that we're overwhelmed by all of them.) We'll talk about how becoming a mom changed the way I think about taking care of yourself in the middle of real life, and how getting older has changed what I actually value when it comes to my health. Even though I'm a mom over 30, I still have health goals! I still care about nutrition, both living it and teaching it. I still understand wanting to lose weight or change your body. ... BUT what I'm willing to sacrifice for those goals has changed. These days, I want to be healthy and strong, but I also want dinner with friends, vacations, lazy weekends, birthday cake, time with my family, and a life that I actually enjoy. And maybe that's the biggest lesson I've learned: Your health should support your life, not become your life. If you've ever felt tired of dieting, overwhelmed by everything you're “supposed” to be doing for your health, or wondered if there's a way to take care of yourself without putting your life on hold, this episode is for you. So grab your coffee, go for a walk, fold some laundry, or sit in the car for a few minutes and come hang out with me!!  ---- Episodes mentioned in this podcast:  1. 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do It2. 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of Eating3. 127: Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy ---- Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com *NEW* FREE 30-Minute Strategy Session for Women Over 30! Book here: https://calendly.com/juliebooher/strategysession

  4. Aug 31

    If I Were Starting Over With My Health (Over 30), I'd Do This

    You know you want to take better care of yourself. Maybe your body is changing, your energy isn't what it used to be, or you're realizing that some of the habits that worked in your 20s aren't working quite the same way anymore. But then you look at everything you're supposed to be doing (eating more protein, strength training, getting more sleep, managing stress, walking more, taking supplements, drinking more water) and it all feels like too much... Especially when you're already juggling work, kids, relationships, and everything else life throws at you. So, where do you actually start? In this episode, I'm breaking down where I'd start if I wanted to feel healthier and stronger, but felt completely overwhelmed by all the conflicting health advice and didn't know what to prioritize. We'll talk about: Why getting healthy can feel so overwhelming after 30How to figure out what you actually want to changeThe health basics I'd prioritize firstWhy strength training would be high on my listHow to improve your nutrition without going on another restrictive dietWhy you don't need to overhaul your entire life to make progressThe importance of choosing ONE thing to focus on at a timeWhat I would not do if I were starting overHow to build a healthier life that actually fits into your real lifeYou don't need another list of 25 things you should be doing. You need to know what matters for you, in your current season of life, right now. Your health matters, but so does your life! And you don't have to choose between the two. ---- Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com *NEW* FREE 30-Minute Strategy Session for Women Over 30! Book here: https://calendly.com/juliebooher/strategysession

  5. Aug 24

    What Are You Willing to Give Up to Lose Weight?

    What does it really cost to lose weight and change your body? In this episode, we're talking about the trade-offs that can come with losing body fat, building muscle, and pursuing a leaner body (and why those trade-offs matter, especially for women over 30!)  We'll break down the idea of body recomposition, what actually changes with age, and why getting leaner isn't always the same thing as getting healthier.  In today's episode, we'll explore the question: what am I actually willing to give up to get the body I want, and is it worth it? Hope you find it helpful! xo Referenced in this episode: Precision Nutrition's Cost of Getting Lean Infographic ---- Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com *NEW* FREE 30-Minute Strategy Session for Women Over 30! Book here: https://calendly.com/juliebooher/strategysession

  6. Aug 17

    How to Reach Your Health Goals Without Obsessing Over Them

    What if you could get healthier, get stronger (or lose weight if that's your goal), and feel better in your body — without thinking about your health 24/7? In this episode of NOURISH: Women Over 30, we're talking about something I believe SO strongly: you don't have to choose between taking care of your health and actually enjoying your life. Maybe you want to lose weight. Maybe you want to get stronger, have more energy, improve your health, be a good example for your kids, or simply do something for yourself. All of those goals are welcome here! But there's a difference between having health goals and becoming consumed by them. We'll talk about how to pursue your goals without falling into all-or-nothing thinking, perfectionism, guilt, or the constant feeling that you need to “get back on track.” I'll share some practical ways to build healthier habits that fit into your real life — including what to focus on, how to leave room for flexibility, and how to know when your pursuit of health may actually be costing you too much. Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com *NEW* FREE 30-Minute Strategy Session for Women Over 30! Book here: https://calendly.com/juliebooher/strategysession

  7. Aug 10

    A New Chapter: Wellness for Women Over 30

    Welcome to the new chapter of NOURISH! After taking a year away from the podcast, I'm backkkk baby! And this time, NOURISH has a new direction. I'm expanding the conversation beyond nutrition and food freedom to explore holistic wellness for women over 30, through three areas: Body, Mind & Lifestyle. In this episode, I’m sharing why I felt called to make this shift, what I've learned from 10+ years as a nutrition coach, and why I believe women shouldn't have to choose between pursuing their health goals and actually enjoying their lives. In this new era of the podcast, we'll talk about food freedom, weight loss, body image, mental health, hormones, movement, motherhood, relationships, spirituality, and all the messy, wonderful realities of taking care of yourself in this season of life.  Because all goals are welcome here. You can want to lose weight and have food freedom. You can want to change your body and respect the body you're in today. You can care about your health without making your health your entire life. That's what NOURISH is all about: your body, your mind AND your lifestyle. I'm so glad you're here. Let's get into this next chapter together. Read my Substack: https://substack.com/@juliebooher Read my book, Healthy & Happy: Find Food Freedom and Create the Body You Love: https://juliebooher.com/book Visit my website: https://juliebooher.com

  8. 03/27/2025

    How to Stress Less About Food & Enjoy Your Life More

    Do you spend your days obsessing over food: what to eat, how much to eat, when to eat? Are you micromanaging your food in an attempt to change your body? Do you feel constantly stressed about the way your body looks? Are you constantly diet hopping because you think one day you'll finally find *the thing* that makes you feel better about your body? Is your obsession with food/your body getting in the way of enjoying your life?  If you answered yes to any (or all!) of the above questions, this episode is for you.  In this episode, we discuss: The concept of primary foods + how to add more joy to your everyday lifeWhat we get WRONG when we set out to make healthier lifestyle changesHow to stress less about food and your bodyThe more we try to control food, the more it backfiresAnd more!READ MY BOOK: juliebooher.com/book 1-1 OR GROUP COACHING: Book a 30-min Food Freedom Consultation (totally free!) here >> juliebooher.com/calendar

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4.9
out of 5
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About

You don’t need another diet. You need an approach to wellness that actually fits your life. NOURISH is a holistic wellness podcast for women over 30 who want to take care of their health without obsessing over food, hating their bodies, or putting their lives on hold. Hosted by yours truly, Julie Booher (I'm a nutrition coach with 10+ years of experience!), we’ll explore Body, Mind & Lifestyle — from food freedom, nutrition and weight loss, to mental health, body image, strength, movement, motherhood, relationships, spirituality, stress, and the realities of navigating wellness as you get older. Whether your goal is weight loss, better health, more energy, a stronger body, a healthier relationship with food, or simply enjoying your life more, all goals are welcome here. No extremes or perfection over here — just balanced conversations about becoming healthier while still being able to live your life. Welcome to NOURISH: Women Over 30! xo

Information

  • Creator
    Julie Booher
  • Years Active
    2018 - 2026
  • Episodes
    149
  • Rating
    Explicit
  • Copyright
    © 2026 NOURISH: Women Over 30
  • Show Website
    NOURISH: Women Over 30

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