The Present Day Wise Woman - Healthy Life Hacks With Jennifer Jefferies

JENNIFER JEFFERIES
  • 4.9 (107)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Are you stuck in survival mode? Want to make your health a priority, but life keeps getting in the way? Coming from a place of prevention, renowned naturopath and wellness expert Jennifer Jefferies shares grounded, realistic advice with humour, offering proven health hacks that are designed to bring about big changes to your health - fast and work around the busiest of schedules. Affectionately known as 'The Present Day Wise Woman', Jen is no stranger to corporate burnout and draws on her personal experiences of how she went from surviving to thriving.

  1. 1D AGO

    Midlife women are the most underestimated force on this planet

    Healthy Life Hacks was never just about hacks, it was the doorway. In this episode, Jennifer Jefferies reveals why her work has outgrown quick fixes and stepped boldly into the realm of identity, purpose, power, and the rise of the present-day wise woman. This is the evolution: from solving problems to rewriting narratives, from wellness tips to feminine leadership, from staying small to taking up your damn space. If you’re ready to walk into your next chapter with her, this episode is your invitation.   Transition from Healthy Life Hacks to Present-Day Wise Woman @ 0:00 Jennifer discusses how her podcast "Healthy Life Hacks" has evolved over time, moving from providing practical health and wellness tips to focusing more on helping women reclaim their identity, power, and purpose. She explains that as she and her audience have matured, the work has shifted from just fixing problems to empowering women to rewrite cultural narratives and show up more fully in the world. Realizing the Need for Deeper Transformation @ 3:11 Jennifer realized that women don't just need quick fixes or "hacks" - they need a deeper level of identity-based transformation to truly make lasting changes. She saw that her audience was resonating more with episodes about boundaries, self-worth, aging, and leadership than the more tactical health-focused content. Embracing the Role of the Wise Woman @ 7:00 Jennifer discusses how the "present-day wise woman" archetype has been emerging and evolving in her work over the past decade, as she has gained more life and professional experience. She sees midlife women as an underestimated force who are ready to reclaim their voices and leadership roles in the world. Expanding the Scope of Her Work @ 9:01 Jennifer explains that her work has expanded beyond just teaching about health and wellness to now sitting at the intersection of health, identity, leadership, purpose, story, feminine wisdom, reinvention, and the rise of the modern crone. Her goal is to help women reclaim themselves, their voices, and their rightful place in the world. Embracing a Bolder, More Impactful Voice @ 10:12 Jennifer reflects that her voice and work now carries more impact than ever before, as she is not just sharing tips but shaping narratives and offering leadership. She sees her podcast as the perfect container for her to find and refine her voice, build trust with her community, and prove that her wisdom only deepens over time. Invitation to Join the Evolution @ 12:10 In closing, Jennifer thanks her audience for their trust and support throughout her evolution, and invites them to join her in stepping fully into the next iteration of her work as the "present-day wise woman." She sees this transition not as an ending, but as her embracing the woman she has become.

    10 min

  2. JAN 13

    What Healthy Life Hacks Taught Me The Unfiltered Truth After Nearly 300 Episodes

    What started as a COVID pivot turned into nearly 300 episodes, a million downloads, and the biggest personal evolution of Jennifer Jefferies’ career. In this raw reflection, Jen shares what creating Healthy Life Hacks taught her - about discipline, storytelling, human behaviour, stress, and the truth women over 40 actually need to hear. This episode pulls back the curtain on how a “hack” podcast became a global community and a catalyst for Jen stepping fully into her Wise Woman era.  Jennifer Jefferies started the Healthy Life Hacks podcast in August 2020 as the COVID-19 pandemic was unfolding. With her speaking career grounded, she saw an opportunity to share her expertise in stress prevention and management when the world needed it most. Lessons learned from consistent content creation @ 2:21 Over nearly 300 episodes and a million downloads, Jennifer learned that showing up consistently to create content is a spiritual practice that requires commitment, grit, and integrity. It forced her to stay true to herself, grow creatively and professionally, and sharpen her ability to teach in a simple, succinct way. Through the podcast, Jennifer gained deeper insights into human behavior, including the realization that most stress is self-created through habits, stories, and normalized pressures. She learned that people don't just need more information, but a simple, actionable path to apply it. Jennifer was surprised by the global and intimate nature of her podcast audience. Listeners shared how the content had impacted their lives, from improving sleep and digestion to coping with grief and advocating for their health. This feedback reinforced her mission to empower women over 40 with truth, simplicity, and empowerment.  Over time, the podcast evolved from practical "hacks" to deeper discussions on identity, aging, purpose, and whole-woman empowerment. Jennifer realized her work was about more than just stress - it was about reclaiming elderhood, sisterhood, and rewriting the narrative of midlife for women.  The Healthy Life Hacks podcast has given Jennifer discipline, clarity, courage, community, and storytelling skills. Most importantly, it has connected her with a dedicated audience who kept showing up week after week, hungry for practical tools and real conversations. This journey has made Jennifer braver, sharper, and more unapologetically herself. LINKS: Feel like crap lately? You'r enot alone. And you're not losing it. Get the free guide that finally explains why—and what you can gently do about it. ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/5things/⁠⁠⁠⁠⁠⁠⁠⁠⁠ us out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/pelvic-floor-prolapse/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Have you checked out my new Healthy Life Hacks App? 📱 Get your ongoing lessons and tips on ways to live from prevention and keep rocking life! Check it out here 👉 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/the-healthy-life-hacks-app/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Download your Podcast Shownotes (Ep 1 - 200) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/shownotes/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect with Jen! ✨ Stay inspired and keep up with all things health, wellness, and stress-free living! Follow me on your favourite platform: 📘 Facebook – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/presentdaywisewoman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📷 Instagram – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com

    12 min

  3. JAN 7

    Why You Eat Worst When You’re Exhausted and Overwhelmed

    Women don’t eat poorly because they lack discipline. They eat poorly because they’re exhausted, overwhelmed, hormonally ambushed, and carrying everyone else’s load. When you’re wired and tired, hitting the 3pm crash, or fried at the end of the day, biology takes over, not willpower. This episode is your no-BS map to those vulnerability windows and how to stop getting hijacked by cravings, stress, and decision fatigue. If you’re done feeling like food is running the show, this is your wake-up call. Reasons Why Women Eat Poorly @ 0:01 Women often eat poorly not due to lack of discipline, but because they are tired, overwhelmed, hormonally imbalanced, and prioritising the needs of others over their own. These biological and emotional vulnerabilities lead to cravings for quick, unhealthy foods that provide a temporary sense of relief. Key Vulnerability Windows @ 2:27 The main times when women are most vulnerable to making poor food choices are: When they are wired and tired, with amplified cravings and disrupted hunger hormones. The 3pm crash, when cortisol dips and the body craves sugary or carb-heavy foods. End-of-day decision fatigue, when the brain is fatigued and defaults to the easiest, often unhealthy, options. Strategies for Prevention @ 4:37 To proactively address these vulnerability windows, Jennifer recommends: Establishing a consistent bedtime routine. Eating protein-rich meals and snacks to stabilise blood sugar. Planning ahead and having healthy options readily available. Developing non-food coping mechanisms for emotional triggers like stress and boredom. Hormonal Impacts @ 8:30 Hormonal changes during perimenopause, menopause, and beyond can significantly impact appetite, cravings, and the body’s ability to regulate blood sugar. Consistent protein intake, adaptogen herbs, and honouring one’s hormonal cycle are key to navigating these shifts. Recap and Key Takeaways @ 11:56 In summary, poor eating habits often stem from biological and emotional vulnerabilities, not lack of discipline. By understanding these windows of vulnerability and proactively addressing them through prevention strategies, women can make sustainable improvements to their nutrition and overall wellbeing. LINKS: Feel like crap lately? You'r enot alone. And you're not losing it. Get the free guide that finally explains why—and what you can gently do about it. ⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/5things/⁠⁠⁠⁠⁠⁠⁠⁠ us out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/pelvic-floor-prolapse/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Have you checked out my new Healthy Life Hacks App? 📱 Get your ongoing lessons and tips on ways to live from prevention and keep rocking life! Check it out here 👉 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/the-healthy-life-hacks-app/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Download your Podcast Shownotes (Ep 1 - 200) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/shownotes/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect with Jen! ✨ Stay inspired and keep up with all things health, wellness, and stress-free living! Follow me on your favourite platform: 📘 Facebook – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/presentdaywisewoman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📷 Instagram – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/thepresentdaywisewoman/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🎥 YouTube – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@jenniferjefferiesoz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠💼 LinkedIn – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@jenniferjefferiesoz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🌍 Website – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.jenjefferies.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

    12 min

  4. 12/30/2025

    The Myth of Starting Over

    Jennifer Jefferies reframes “starting over” as the gift it is, a chance to recalibrate, refine, and rise with everything life has already taught you. No burning it all down. No reinvention circus. Just upgrades, intuition, and honest momentum. If you’ve been resisting a change you know you’re ready for, this is your nudge. You’re not beginning at zero. You’re beginning with you, wiser, tougher, and more powerful than ever.     Reframing the concept of "starting over" @ 0:30 Jennifer discusses how the idea of "starting over" is often viewed negatively, as a sign of failure, when in reality it is a privilege to have the opportunity to make new choices and integrate past experiences. She emphasizes that life is not linear, and that every moment presents a chance to recalibrate and look at things differently. Embracing the wisdom of experience @ 1:16 As women in their 40s, 50s, and 60s, Jennifer argues that we have accumulated invaluable wisdom and experience through the various chapters of our lives. Rather than seeing this as a burden, we should view it as a superpower that allows us to make more informed choices moving forward. Practical steps for a "fresh start" @ 8:02 Jennifer outlines a 5-step process for approaching a "fresh start": 1) Conduct an "energy audit" to identify what's working and what needs to change, 2) Upgrade existing routines and habits rather than overhauling everything, 3) Build confidence by celebrating small wins, 4) Eliminate energy-draining people/commitments, and 5) Anchor your actions to a clear vision for your ideal life. Embracing the privilege of aging @ 13:22 Jennifer emphasizes that the opportunity to continue growing and evolving, even in midlife and beyond, is a privilege that many do not get to experience. She encourages the listener to approach each new chapter with gratitude and an open mindset, rather than viewing it as a burden or failure. Closing thoughts and challenge @ 16:42 Jennifer concludes by challenging the listener to identify one area of their life they've been resisting change in, and to take a small, intuitive step towards addressing it. She reiterates that we are never truly starting from zero, and that our past experiences are a wellspring of wisdom to draw from. LINKS: Feel like crap lately? You'r enot alone. And you're not losing it. Get the free guide that finally explains why—and what you can gently do about it. ⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/5things/⁠⁠⁠⁠⁠⁠⁠⁠ us out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/pelvic-floor-prolapse/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Have you checked out my new Healthy Life Hacks App? 📱 Get your ongoing lessons and tips on ways to live from prevention and keep rocking life! Check it out here 👉 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/the-healthy-life-hacks-app/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Download your Podcast Shownotes (Ep 1 - 200) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/shownotes/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect with Jen! ✨ Stay inspired and keep up with all things health, wellness, and stress-free living! Follow me on your favourite platform: 📘 Facebook – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/presentdaywisewoman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📷 Instagram – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/thepresentdaywisewoman/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🎥 YouTube – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@jenniferjefferiesoz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠💼 LinkedIn – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@jenniferjefferiesoz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🌍 Website – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.jenjefferies.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

    13 min

  5. 12/23/2025

    Your Morning Starts at 9PM

    We’ve been sold the myth that success starts with a perfect morning routine, cold plunges, journaling, meditation, and green juice before sunrise. Jennifer Jefferies calls bullsh*t on that. In this episode, she flips the script: your success tomorrow starts at 9pm tonight. Jen breaks down how your late-night choices, light, screens, stress, and stimulants, decide how you wake up, how your hormones function, and whether you build resilience or burnout. She introduces her “9pm Power Ritual,” a simple, science-backed wind-down routine using light, scent, and calm to cue the body for deep repair. You’ll learn how to protect your circadian rhythm, reset your nervous system, and wake up actually restored, not running on caffeine and willpower. If you’ve been chasing better mornings, this episode will show you where the real magic happens: the night before. The lie of morning routines @ 0:00 Jennifer argues that the popular advice about morning routines is a lie - the real secret to success is not what you do in the morning, but how you spend your evenings. She explains that the decisions and habits we have after 9pm determine the state we wake up in the next day. The importance of the 9pm power ritual @ 1:02 Jennifer emphasizes that 9pm is a critical time when our body begins its most important repair and recovery processes. She outlines a "9pm power ritual" involving dimming lights, using calming scents, and winding down with relaxing activities to prepare the body for deep, restorative sleep. Avoiding sleep debt and burnout @ 2:12 Jennifer explains how staying up late and disrupting our natural circadian rhythms leads to a cycle of sleep debt, hormonal imbalances, and eventual burnout. She encourages prioritizing consistent, high-quality sleep as the foundation for health, energy, and productivity. Practical tips for an evening routine @ 6:01 Jennifer provides specific recommendations for an evening routine, such as setting a 9pm alarm, dimming lights, using calming scents, and avoiding screens and stimulants. She emphasizes the importance of consistency and making the evening routine a habit. Reframing morning routines @ 15:15 Jennifer suggests reframing the concept of morning routines, arguing that they should start the night before by prioritizing rest and recovery. She encourages viewers to see their 9pm ritual as "checking into their life" rather than "checking out of the day."

    13 min

  6. 12/17/2025

    Sleep Debt The Silent Saboteur

    Most people treat sleep like an optional extra, something you can “catch up on” later. In this episode, Jennifer Jefferies calls that out as the biggest lie in modern health. She breaks down how grind culture quietly robs us of vitality through accumulated sleep debt, damaging everything from our hormones to our emotional resilience. Drawing from nearly four decades of prioritising early, consistent sleep, Jen shares her no-BS strategies for reclaiming deep rest: setting a sacred bedtime rhythm, ditching stimulants, unplugging from tech, and using breathwork and aromatherapy to calm the nervous system. She also dives into the unique sleep struggles of perimenopausal women — from night sweats to melatonin disruption — and how a holistic lifestyle can restore balance. If you’re constantly tired but still pushing through, this episode will remind you: sleep isn’t a luxury. It’s your greatest performance enhancer. The dangers of sleep debt @ 1:19 Jennifer discusses how modern society glorifies busyness and "grind culture", which can lead to chronic sleep deprivation and accumulation of "sleep debt". She explains that sleep debt compounds over time, negatively impacting health, performance, and emotional well-being. The importance of consistent, quality sleep @ 3:05 Jennifer emphasizes that most adults need 7-9 hours of restorative sleep per night to maintain optimal health and functioning. She shares that she has prioritized consistent, early bedtimes for nearly 40 years, as sleep is her "number one priority in life". Strategies for improving sleep @ 7:59 Jennifer provides several practical tips for improving sleep, including: maintaining a consistent sleep-wake schedule, avoiding stimulants after midday, creating a calming bedtime routine, respecting the bedroom as a technology-free sanctuary, and managing stress through practices like breathwork and aromatherapy. The unique sleep challenges of perimenopause @ 12:55 Jennifer explains that women in perimenopause can face additional sleep challenges due to hormonal shifts that disrupt temperature regulation and melatonin production, leading to issues like night sweats and insomnia. She emphasizes the importance of a holistic lifestyle approach to address these sleep problems. The transformative power of quality sleep @ 14:57 In closing, Jennifer underscores the profound benefits of prioritizing quality sleep, including improved energy, cognition, decision-making, and overall well-being. She encourages the audience to make sleep a non-negotiable foundation for their health and success.

    15 min

  7. 12/09/2025

    Why Your Body Needs to Hear Your Voice

    Talking to yourself isn’t crazy, it’s healthy. A 2003 study found self-talkers have 35% lower stress hormones. Learn how “audible digestion” helps your body process emotions, calm your nervous system, and keep stress from turning toxic. The healthiest people don’t suppress, they speak it out. Jennifer discusses a 2003 study that found people whoregularly talk out loud to themselves, even in casual situations, have 35% lower cortisol (stress hormone) levels compared to those who stay silent. She explains that verbalizing thoughts and emotions helps regulate the nervous system and immune system, preventing chronic Stress and illness. Suppressed emotions as toxins @ 4:10 Jennifer explains that when we bottle up emotions instead ofexpressing them, our body treats the suppressed feelings like toxins. This can lead to physical symptoms like tight muscles, poor sleep, and immune system issues. Over time, the compounded stress can cause the body to forget how toswitch off fight-or-flight mode.   Audible digestion as the antidote @ 5:04 The researcher in the 2003 study referred to the act oftalking out loud to oneself as "audible digestion" - a way for the mind to metabolize and process emotions, similar to how the body digests food. Speaking aloud activates the vagus nerve, which is the body's main relaxation switch, slowing the heart rate and calming inflammation.   Practical tips for self-talk @ 6:29 Jennifer provides several simple techniques for incorporating more self-talk into daily life, such as narrating stress, speaking thoughts aloud during walks or showers, and using calming essential oils in conjunction with verbal processing. She emphasizes that the healthiest people don't avoid stress, but rather find ways to actively process it. Recap and key takeaways @ 8:27 In closing, Jennifer reiterates the importance of talking tooneself, even when alone, as a powerful way to regulate the body's stress response and maintain overall health. She notes that science is finally catching up to what naturopaths have long understood about the benefits of self-expression. LINKS: Feel like crap lately? You'r enot alone. And you're not losing it. Get the free guide that finally explains why—and what you can gently do about it. ⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/5things/⁠⁠⁠⁠⁠⁠⁠⁠ us out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/pelvic-floor-prolapse/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Have you checked out my new Healthy Life Hacks App? 📱 Get your ongoing lessons and tips on ways to live from prevention and keep rocking life! Check it out here 👉 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/the-healthy-life-hacks-app/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Download your Podcast Shownotes (Ep 1 - 200) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/shownotes/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect with Jen! ✨ Stay inspired and keep up with all things health, wellness, and stress-free living! Follow me on your favourite platform: 📘 Facebook – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/presentdaywisewoman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📷 Instagram – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/thepresentdaywisewoman/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🎥 YouTube – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@jenniferjefferiesoz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠💼 LinkedIn – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@jenniferjefferiesoz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🌍 Website – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.jenjefferies.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

    7 min

  8. 12/03/2025

    What Fear Taught Me Standing on the TED Red Dot

    You know that fluttery, heart-thumping feeling right before you do something huge? That was me on the TEDxSydney red dot, hands trembling, heart racing, soul wide open. This one’s for every woman who’s ever whispered, “Who do you think you are?” and done it anyway. I share what fear really taught me, why the world needs its wise elder women, and a few Bare-Arse-Minimum ways to move through fear, oils, breath, courage, and all. LINKS: Feel like crap lately? You'r enot alone. And you're not losing it. Get the free guide that finally explains why—and what you can gently do about it. ⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/5things/⁠⁠⁠⁠⁠⁠⁠ us out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/pelvic-floor-prolapse/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Have you checked out my new Healthy Life Hacks App? 📱 Get your ongoing lessons and tips on ways to live from prevention and keep rocking life! Check it out here 👉 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/the-healthy-life-hacks-app/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Download your Podcast Shownotes (Ep 1 - 200) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jenniferjefferies.com/shownotes/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect with Jen! ✨ Stay inspired and keep up with all things health, wellness, and stress-free living! Follow me on your favourite platform: 📘 Facebook – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/presentdaywisewoman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 📷 Instagram – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/thepresentdaywisewoman/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🎥 YouTube – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@jenniferjefferiesoz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠💼 LinkedIn – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@jenniferjefferiesoz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 🌍 Website – ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.jenjefferies.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

    17 min
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4.9
out of 5
107 Ratings

About

Are you stuck in survival mode? Want to make your health a priority, but life keeps getting in the way? Coming from a place of prevention, renowned naturopath and wellness expert Jennifer Jefferies shares grounded, realistic advice with humour, offering proven health hacks that are designed to bring about big changes to your health - fast and work around the busiest of schedules. Affectionately known as 'The Present Day Wise Woman', Jen is no stranger to corporate burnout and draws on her personal experiences of how she went from surviving to thriving.

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