Fitness Simplified Podcast

Brooke Davis
  • 5.0 (8)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Join Functional Nutritionist & Fitness specialist, Coach Brooke Davis as she dives into the world of women's health and fitness.  We’ll cover a wide range of topics, from building muscle and losing fat, to mental health and lifestyle wellness, all in a way that is easy to understand and apply. This show is dedicated to making your fitness journey simple, with evidence-based, science-backed conversations that give you actionable steps to follow. With over 12 years of experience and expertise plus other expert guests from the wellness industry, you'll get a wealth of knowledge to help you reach your health and fitness goals. Tune in and discover a holistic approach to wellness that empowers you to live your best life.

  1. 2D AGO

    EP. 59: Avoiding Holiday Weight Gain with Coach Courtney

    Send us a text In today’s episode, Brooke Davis is joined by assistant coach Courtney to talk about how to move through the holidays without feeling out of control around food or starting January in damage-control mode. They break down why holiday weight gain isn’t about one meal, and how stress, hunger, and disrupted routines play a much bigger role. We cover: Why holiday eating feels harder during busy, high-stress seasons What mindful eating actually looks like in real life (no rules or restriction) How to enjoy holiday foods without guilt or overeating Simple ways to create a holiday game plan before events Why showing up overly hungry makes mindful choices harder How to return to normal after gatherings without punishment or restriction If you want to enjoy the holidays, feel good in your body, and head into the new year feeling grounded instead of behind, this episode offers practical, realistic guidance that actually works. Keywords holiday eating, mindful eating, food choices, emotional eating, holiday stress, game plan, nutrition, self-care, body connection, festive season Takeaways Mindful eating helps you stay connected to your body. Holiday food is often tied to social and emotional aspects. Creating a game plan can help manage holiday eating. Decide on one win before attending holiday events. Don't go to events hungry; have a fuel buffer. A balanced plate is key to mindful eating. Use boundaries with pushy food pushers. Progress isn't lost at one event; it's about consistency. Normal eating habits should resume after indulgence. Self-compassion is crucial during the holiday season. Chapters 00:00 Mindful Eating During the Holidays 10:16 Creating a Game Plan for Holiday Events 12:11 Introduction to Fitness Simplified Podcast 12:39 Engagement and Community Building 🔗 Coach Brooke Davis Links Website: elysianwomen.org Instagram: @brooke_elysian Facebook: Brooke Davis CPT Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence! Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

    13 min

  2. DEC 8

    EP. 58: Why You Keep Waking Up In The Middle Of The Night

    Send us a text In today’s episode, Brooke Davis talks about one of the most common struggles for women in their 30s, 40s, 50s, and beyond — waking up in the middle of the night and not being able to fall back asleep. She explains why this happens, what your body is trying to tell you, and the simple shifts that can make your sleep deeper, calmer, and more consistent. We cover: The real reasons behind those 2–4 AM wake-ups — from blood sugar drops to cortisol spikes, hormone shifts, and temperature changesHow progesterone, estrogen fluctuations, and chronic stress affect your sleep quality The role of alcohol, late-night screen time, and intense evening workouts on your REM cycles Why blood sugar is the #1 place to look when you wake up hungry, sweaty, or wide awake in the middle of the night Easy nutrition changes that support steady nighttime blood sugar and better sleep Small shifts to your evening routine that help your nervous system settle — including breathing exercises, dim lighting, warm showers, and brain dumps How gut issues, reflux, histamines, and late dinners trigger nighttime waking The connection between minerals (magnesium, sodium, potassium), hydration, and your ability to stay asleep Why the liver’s overnight workload often shows up as night sweats, vivid dreams, or that predictable 2–3 AM wake-up When to look deeper into thyroid health, sleep apnea, or hormone therapyIf you’re tired of lying awake in the dark wondering what’s wrong, this episode gives you a clear, supportive explanation of what’s happening — and practical, doable steps to support your body so you can sleep through the night again. Keywords sleep, midlife, women, health, menopause, nutrition, hormones, gut health, sleep quality, wellness Takeaways Women in midlife often struggle with sleep issues. Hormonal fluctuations can significantly impact sleep quality. Blood sugar management is crucial for better sleep. A consistent bedtime routine can help signal the body to sleep. Nutrition plays a vital role in sleep health. Gut health is often overlooked but essential for sleep quality. Caffeine and alcohol can disrupt sleep patterns. Hydration and mineral balance are important for sleep support. Tracking symptoms can help identify sleep disruptors. Glutathione supports liver health, which is linked to sleep.  Chapters 00:00 Strategies for Improving Sleep Quality 14:20 Introduction to Fitness Simplified Podcast 14:48 Engagement and Community Building 🔗 Coach Brooke Davis Links Website: elysianwomen.org Instagram: @brooke_elysian Facebook: Brooke Davis CPT Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence! Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

    15 min

  3. NOV 24

    EP. 57: The Link Between Chronic Inflammation and Stubborn Weight in Midlife Women

    Send us a text In today’s episode, Brooke Davis breaks down the real reason so many women in their late 30s, 40s, and 50s feel stuck in fat-loss resistance — and why it’s not just hormones or age, but chronic low-grade inflammation quietly disrupting your metabolism. We cover: • What chronic, low-grade inflammation actually is — and why it’s so common in midlife • How inflammation blocks fat loss by impacting insulin, thyroid function, mitochondria, and hormone balance • The hidden drivers that keep inflammation high: gut issues, blood sugar swings, chronic stress, poor sleep, and nutrient gaps • Why your fat tissue, liver, and muscle become “inflamed hotspots” that slow progress • Three data-driven strategies you can start this week to lower inflammation and unlock fat loss • Real client examples showing how shifting from restriction to calming inflammation led to more energy, less pain, and easier fat loss If you’ve been “doing everything right” and your body still isn’t responding, this episode explains the missing piece — and how lowering inflammation can restore energy, steady your metabolism, and help your body finally start working with you again. Keywords metabolism, fat loss, inflammation, blood sugar balance, nutrition, energy, health Takeaways Your metabolism can feel stuck due to various factors. Fat loss can be more challenging than expected. Increased fatigue may be linked to metabolic issues. Doing more without addressing underlying issues can backfire. Hidden inflammation can significantly impact health. Balancing blood sugar is essential for overall well-being. Supporting the nervous system is crucial for metabolic health. Intelligent nutrition plays a key role in fueling the body. Removing barriers to fat loss can lead to increased energy. Addressing these issues can help the body function optimally. Chapters 00:00 Understanding Fat Loss Resistance in Midlife Women 01:53 The Impact of Chronic Low-Grade Inflammation 07:50 Hidden Drivers of Inflammation and Weight Gain 11:14 Actionable Strategies to Combat Inflammation 15:54 Introduction to Fitness Simplified Podcast 16:22 Engagement and Community Building 🔗 Coach Brooke Davis Links Website: elysianwomen.org Instagram: @brooke_elysian Facebook: Brooke Davis CPT Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence! Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

    17 min

  4. NOV 10

    EP. 56: Why Your Gut Health Is Making It Harder To Lose Fat After 30

    Send us a text You’re eating clean, counting your macros, maybe even doing extra cardio — but the scale won’t move, your energy crashes mid-afternoon, and your mood feels unpredictable. Sound familiar? In today’s episode, Brooke Davis uncovers what’s really happening inside your body when fat loss stalls after 30 — and why it’s not about willpower or workouts, but gut health. We cover:  • How gut imbalances trigger hormonal chaos, inflammation, and stubborn fat storage  • Why estrogen dominance, thyroid sluggishness, and stress all tie back to your microbiome  • The connection between your gut, liver, and detox pathways — and how they impact metabolism  • The “5R Framework” Brooke uses to help clients restore gut health and restart fat loss  • A real client story showing how healing her gut led to better sleep, improved energy, and 40 pounds lost — without extra dieting or workouts If you’ve been doing everything “right” and your body still feels stuck, this episode will show you how fixing your gut can unlock fat loss, balance your hormones, and finally get your metabolism working again. Keywords hormones, gut health, hormonal imbalance, detox pathways, Western medicine, nutrient absorption, estrogen dominance, blood tests, holistic health, health systems Takeaways Hormones and gut health are interconnected. Western medicine often treats systems individually. Understanding the root cause of hormonal issues is crucial. Nutrient absorption plays a significant role in hormone health. Detox pathways can affect hormone levels. Estrogen dominance can result from improper detoxification. Blood tests may not provide a complete picture of health. A holistic approach is necessary for effective treatment. Imbalances in the gut can manifest as hormonal issues. Addressing both gut and hormonal health is essential for overall well-being. Chapters 00:00 Understanding Hormonal Changes in Midlife 02:50 The Gut-Hormone Connection 05:51 The Role of Thyroid and Cortisol 11:11 Case Study: Restoring Gut Health 13:56 The Five-Hour Framework for Gut Health 18:36 Lifestyle Changes for Hormonal Balance 22:05 Introduction to Fitness Simplified Podcast 22:33 Engagement and Community Building 🔗 Coach Brooke Davis Links Website: elysianwomen.org Instagram: @brooke_elysian Facebook: Brooke Davis CPT Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence! Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

    23 min

  5. OCT 27

    EP 55: Does Your Metabolism Really Slow Down in Perimenopause? Let’s Unpack the Science (and Reality)

    Send us a text So many women in midlife feel like their bodies suddenly stopped cooperating, even though nothing has changed about their habits. In today’s episode, Brooke breaks down what’s actually happening inside the metabolism during perimenopause and why the strategies that worked in your twenties often stop working in your forties and beyond. We cover: Why population studies miss what midlife women experience in real lifeHow hormonal fluctuations disrupt blood sugar, recovery, and energy outputThe role of muscle loss, thyroid conversion, and stress in metabolic efficiencyWhy eating “clean” often means eating too littleWhat to do differently so your body starts responding againIf you’re tired of guessing and want science-backed clarity on what your metabolism needs right now, you’re going to love this conversation. Keywords midlife metabolism, hormone changes, perimenopause weight gain, metabolic efficiency, thyroid function, cortisol, strength training, blood sugar balance, women’s health, fat loss over 40, hormones and fitness, metabolic adaptation Takeaways • Metabolism doesn’t technically crash in your 40s, but metabolic efficiency absolutely changes • Hormonal shifts can impact blood sugar, appetite, sleep, and recovery • Lean muscle loss reduces resting energy expenditure over time • Chronic stress and under-eating signal the body to conserve energy • Midlife fat loss requires better fueling, not more restriction • Strength training is essential for hormone and metabolic support • Recovery is just as important as training for progress in this stage of life • A personalized approach matters, because each woman’s hormone response is different Chapters 00:00 Understanding Metabolism Myths 03:57 The Science Behind Metabolism Studies 07:26 Hormonal Influences on Metabolism 13:14 Strategies for Supporting Metabolism in Midlife 20:26 Conclusion and Key Takeaways 🔗 Coach Brooke Davis Links Website: elysianwomen.org Instagram: @brooke_elysian Facebook: Brooke Davis CPT Free Community: Women’s Fitness Simplified: Lean down, tone up, build confidence! Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

    21 min

  6. OCT 6

    EP 54: Rewiring the Mind to Create Real Emotional Freedom Interview with Ian Cox & Lori Shufelt

    Send us a text So many people do all the “right” things—therapy, journaling, affirmations—yet still feel weighed down by the same struggles. Why? Because the root cause of emotional patterns lives deeper than conscious thought. That’s exactly what today’s guests, Ian Cox and Lori Shufelt of New Life Transformations, specialize in. As Master Practitioners of NLP, Time Line Therapy™, and Hypnosis, they’ve helped countless people release unconscious blocks, limiting beliefs, and emotional pain—without needing to relive the past. In this episode, we explore: Why self-awareness alone isn’t enough to shift emotional patternsWhat it looks like to rewire the mind at the root levelThe transformations that happen when grief, anxiety, and burnout no longer control your lifeHow The Breakthrough Experience helps people finally create clarity, confidence, and real emotional freedomIf you’ve been craving lasting change, this conversation is for you. Keywords Neuro-Linguistic Programming, personal growth, emotional healing, limiting beliefs, therapy, health, motivation, client success, mental health, coaching Takeaways NLP helps individuals understand and change their unconscious thought patterns. Negative emotions can have a direct impact on physical health. Limiting beliefs often stem from childhood experiences and can hinder personal growth. NLP aims to create autonomy for clients, making therapists obsolete as quickly as possible. The process involves asking deep questions to uncover unconscious patterns. Positive motivation is more effective than negative motivation in achieving goals. Clients often experience significant transformations in their lives after NLP sessions. Grief and emotional pain can be addressed without reliving traumatic experiences. Self-awareness alone is not enough to resolve deep-seated issues. The effectiveness of therapy can be diminished when conducted online compared to in-person sessions. Chapters 00:00 Technical Difficulties and Introductions 02:56 Personal Journeys into Neuro-Linguistic Programming 05:59 Understanding Client Struggles and Areas of Focus 08:53 The Impact of Negative Emotions on Health 12:04 The Role of Limiting Beliefs in Personal Growth 15:13 Differentiating NLP from Traditional Therapy 18:02 The Power of Positive Motivation 20:57 The Breakthrough Process Explained 24:01 Real-Life Transformations and Success Stories 27:03 Addressing Grief and Emotional Pain 29:59 The Importance of Uncovering Unconscious Patterns 33:06 Navigating the Challenges of Online Therapy 36:00 Final Thoughts and Key Takeaways Coach Brooke Davis Links:  Website: elysianwomen.org  LinkedIn: Brooke Davis - Owner - Davis Fitness Facebook: Brooke Davis, CPT  Instagram: Brooke Davis  (@brooke_elysian) Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence! Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call Ian Cox & Lori Shufelt Links

    42 min

  7. SEP 22

    EP 53: How To Know If Your Hormones Are Causing Your Symptoms

    Send us a text Are you struggling with fatigue, mood swings, or weight changes and wondering if hormones might be the missing piece? Hormonal health impacts nearly every part of daily life, yet the signs of imbalance are often overlooked. From stress to metabolism to women’s health, your hormones are constantly working behind the scenes—and when they’re out of sync, you feel it. In this episode, Brooke shares: The most common signs of hormonal imbalances and what they really meanThe role of cortisol in managing stress and energyHow insulin influences blood sugar and overall healthWhy thyroid hormones are critical for metabolismThe importance of estrogen and progesterone in women’s healthHow tracking symptoms and testing can give deeper insight into hormone functionNutrition and lifestyle strategies that support long-term balance If you’re ready to connect the dots, gain clarity on your symptoms, and take practical steps toward restoring balance, this conversation will guide you in the right direction. Keywords hormones, hormonal imbalance, health, wellness, symptoms, cortisol, insulin, thyroid, estrogen, progesterone, testing, nutrition Takeaways Hormonal imbalances can significantly affect daily life. Common symptoms include fatigue, weight gain, and mood swings. Cortisol is a key hormone related to stress management. Insulin plays a crucial role in blood sugar regulation. Thyroid health is essential for metabolic function. Estrogen and progesterone are vital for women's health. Tracking symptoms can help identify hormonal issues. Testing can provide insights into hormonal health. Nutrition and lifestyle changes can support hormonal balance. A holistic approach is necessary for sustainable health. Chapters 00:00 Understanding Hormonal Imbalances 01:37 Identifying Symptoms of Hormonal Issues 03:49 The Role of Key Hormones 09:04 Addressing Insulin and Thyroid Health 14:44 The Impact of Estrogen and Progesterone 19:54 Testing and Tracking Hormonal Health 21:49 Practical Steps for Hormonal Balance Coach Brooke Davis Links:  Website: elysianwomen.org  LinkedIn: Brooke Davis - Owner - Davis Fitness Facebook: Brooke Davis, CPT  Instagram: Brooke Davis  (@brooke_elysian) Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence! Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

    23 min

  8. AUG 25

    EP 52: Nervous System Regulation: The Missing Link to Midlife Health & Confidence with Victoria Lefebre

    Send us a text If you’re stuck in a cycle of burnout, bloating, mood swings, or you just don’t feel like yourself anymore... today’s episode is going to connect the dots in a way that finally makes sense. I’m joined by Victoria Lefebre, a Holistic Midlife Strategist, nervous system educator, and the creator of the Chaos to Confidence™ Method. She’s also the author of Chaos, Clarity, and Confidence, a book that’s helped thousands of women regulate their stress response and reconnect with who they really are. In this episode, we’re breaking down: Why stress is the root of hormone chaosHow to know if your nervous system is stuck in fight-or-flightWhat nervous system regulation actually looks like in a busy woman’s real lifeAnd the rituals that help you feel safe in your body again, without overhauling your lifeSo if you’ve been craving clarity, calm, or just want your body to feel like it’s on your team again—this conversation is for you. Keywords midlife, holistic health, nervous system, trauma, self-care, confidence, women's health, burnout, wellness, personal growth Takeaways Burnout often leads to a journey of self-discovery. The nervous system plays a crucial role in hormonal balance. Unprocessed trauma can significantly impact health in midlife. Many women make the mistake of adding more stress to an already stressed body. Self-care is essential for overall well-being. Confidence is built through small, consistent actions. It's important to listen to your body's signals. Women often feel guilty for prioritizing their own needs. Time audits can reveal where energy is being spent. Investing in oneself is not selfish, but necessary. Chapters 00:00 Introduction to Midlife Challenges 04:26 The Journey to Holistic Health 07:52 Understanding the Nervous System's Role 11:33 The Impact of Unprocessed Trauma 17:16 Common Mistakes in Managing Health 21:09 The Importance of Self-Care 26:22 Building Confidence Through Small Steps 30:11 Final Thoughts on Self-Worth and Health Coach Brooke Davis Links:  Website: elysianwomen.org  LinkedIn: Brooke Davis - Owner - Davis Fitness Facebook: Brooke Davis, CPT  Instagram: Brooke Davis  (@brooke_elysian) Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence! Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call Victoria Lefebre Links: YouTube: @victorialifestrategist  Instagram: @victoria_lifestrategist  Website: www.chaosclarityandconfidence.com

    31 min
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5
out of 5
8 Ratings

About

Join Functional Nutritionist & Fitness specialist, Coach Brooke Davis as she dives into the world of women's health and fitness.  We’ll cover a wide range of topics, from building muscle and losing fat, to mental health and lifestyle wellness, all in a way that is easy to understand and apply. This show is dedicated to making your fitness journey simple, with evidence-based, science-backed conversations that give you actionable steps to follow. With over 12 years of experience and expertise plus other expert guests from the wellness industry, you'll get a wealth of knowledge to help you reach your health and fitness goals. Tune in and discover a holistic approach to wellness that empowers you to live your best life.

Information

  • Creator
    Brooke Davis
  • Years Active
    2024 - 2025
  • Episodes
    59
  • Rating
    Clean
  • Copyright
    © 2025 Fitness Simplified Podcast
  • Show Website
    Fitness Simplified Podcast

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