NOURISHED ALIVE I Intuitive Nourishment - Movement - Flow

Vesna Rysdale
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Welcome to “Nourished Alive”, where we dive into the world of YOUR Intuitive Wisdom through nourishment, movement, and flow. Explore your body, mind, and soul through intuition, your superpower. I’m your host, Vesna Rysdale, and in each episode, we’ll unravel the secrets of intuitive nourishment, intuitive movement, and intuitive flow to make you come alive. Join me as I chat with experts, share expert health and nutrition tips, and highlight real-life stories to help you navigate your wellness journey intuitively.

  1. Sep 8

    #59. Why You Feel Exhausted All the Time — And What Your Iron, Hormones, and Gut Have to Do With It

    If you're exhausted, foggy, cold all the time, and losing hair in the shower — but your last bloodwork came back "normal" — you're not imagining it. In this episode, I break down why standard labs miss iron deficiency long before you're anemic, the one marker (ferritin, not hemoglobin) that actually tells the story, and why perimenopause hits your iron from two directions at once. You'll learn the real gap between "normal" and "optimal" ferritin, the hormone-hepcidin connection almost no one explains, why stomach acid determines whether you actually absorb the iron in your food, and exactly how to pair and prepare plant-based iron so your body can use it — plus the foods and drinks that quietly block absorption. Full blog post, the iron-boosting recipe, and research references: https://www.nourished-alive.com/post/low-iron-after-40 The gut piece — could low stomach acid be part of your story? https://www.nourished-alive.com/post/gut-health Book a session with me: https://www.nourished-alive.com/booking With nourishment, Vesna. Your health is your greatest wealth.

  2. Sep 2

    #58. Heart Health After 40: Why Blood Pressure Creeps Up — And 3 Practical Steps to Naturally Lower It

    Heart disease is the number one killer of women, and blood pressure is the silent signal most of us never learn to read. In this episode, I break down why blood pressure creeps up after 40, how extra weight, shifting hormones, and gut health are all quietly driving your numbers, and the three highest leverage places to start if you want to get ahead of a prescription. You'll learn why heart disease is the number one killer of women and why blood pressure earned the nickname "the silent killer," the current blood pressure categories and why the target has gotten stricter, how visceral fat directly drives blood pressure up, the hormone piece almost no one explains after 40, how your gut microbiome is connected to your blood pressure numbers, and the three places to start: nutrition, movement, and trusting your body's homeostasis. Full blog post and research references: https://www.nourished-alive.com/post/heart-health-blood-pressure-after-40 Book a session with me: https://www.nourished-alive.com/booking With nourishment, Vesna. Your health is your greatest wealth.

  3. Jun 4

    #57. Why Traditional Fat Loss Stops Working After 40 with Emily Spurling | Strength, Nervous System Health & Perimenopause

    Are you eating healthy, exercising regularly, and still struggling to lose weight after 40? In this episode of the Nourished Alive Podcast, I sit down with Emily Spurling, a 40+ fat loss, strength, and nervous system mentor and creator of the Calm, Strong, Lean Method. After years of helping women improve their health, Emily found herself facing the same frustrations many women experience in their late 30s and 40s: stubborn weight gain, poor sleep, rising stress levels, and a body that no longer responded to the strategies that once worked. Together, we explore why traditional dieting, excessive cardio, fasting, and pushing harder can actually work against women during perimenopause and beyond. Emily shares how understanding nervous system regulation, muscle preservation, stress management, and proper nutrition helped her transform her own health—and has since helped thousands of women do the same. ✨ Why fat loss becomes more challenging during perimenopause ✨ The connection between cortisol, stress, and stubborn weight gain ✨ Why "eat less and exercise more" often backfires for women over 40 ✨ The importance of building and maintaining muscle for long-term health ✨ How fasting may impact active women differently in midlife ✨ Why protein becomes even more important as we age ✨ Nervous system regulation and its role in metabolism, recovery, and resilience ✨ Common mistakes health-conscious women make when trying to lose weight ✨ Practical ways to feel stronger, calmer, and more energized Emily Spurling is a 40+ Fat Loss, Strength & Nervous System Mentor, certified holistic health coach, yoga teacher, author, documentary filmmaker, and retreat host. With more than 16 years of experience and over 20,000 women served worldwide, Emily helps women navigate midlife with evidence-based strategies that support sustainable fat loss, strength, and nervous system health. Emily's Website link ⁠https://www.karmabeing.com/⁠  Emily's Roadmap Call link: ⁠https://www.karmabeing.com/roadmap-call-application/⁠ Discount offer: Mention codeword ‘Vesna’ on your Roadmap call and receive 10% off Gold or Platinum Mentorship  If you enjoyed this episode, please subscribe, leave a review, and share it with a friend who needs encouragement on her health journey. Because thriving after 40 isn't about doing more—it's about nourishing your body, supporting your nervous system, and working with your changing physiology instead of against it.

  4. May 1

    #56. What 186 Women Taught Me About the Female Body

    I have been running the 5-Day Gut & Hormone Reset for over 4 years — 17 consecutive rounds, more than 100 women. What I have never done, until now, is sit down and actually look at the numbers. This episode changes that. In this episode, I walk you through the aggregate data from 186 participant surveys — collected before, during, and after the cleanse. 86% of women improved their sleep. 74% experienced positive weight release outcomes. 68% reported reduced brain fog. And 82% with significant hormonal symptoms — PMS, hot flashes, night sweats — that responded meaningfully to 5 days of real food. But more than the numbers, this episode is about what the data reveals: what the female body is asking for, what modern life is taking away, and why a 5-day whole-food reset produces results that most women say they have never experienced anywhere else. Whether you are considering the Reset, on your GLP-1 journey, navigating perimenopause, or simply exhausted and looking for answers — this episode is for you. gut health, hormone reset, women over 40, sleep improvement, weight loss natural, GLP-1 foods, perimenopause, brain fog, 5-day reset, NourishedAlive, real food results, integrative nutrition Take the free 60-second Symptom Score Assessment ® Join the Reset ®| GLP-1 Companion Bundle ®

  5. Apr 16

    #55. ApoB & Lp(a): The Heart Tests Every Woman Over 40 Needs

    93% of Americans are metabolically unhealthy — and women over 40 are especially at risk as estrogen declines in perimenopause. In this episode, Vesna breaks down two critical heart health markers most doctors never test for: ApoB and Lp(a). You'll learn why these numbers matter more than LDL, how your hormones are directly connected to your cardiovascular risk, the insulin connection most doctors overlook, and exactly what to ask for at your next lab visit. Full blog post: https://www.nourished-alive.com/post/apob-lpa-women-over-40 How to Lower Cholesterol Naturally: https://www.nourished-alive.com/post/how-to-lower-cholesterol-naturally Book your free Lab Prep Consult: https://www.nourished-alive.com/booking --- KEY TOPICS COVERED Why 93% of Americans are not metabolically healthyWhat ApoB measures and why it's more accurate than LDLWhat Lp(a) is and why 1 in 5 women has elevated levels without knowingHow declining estrogen in perimenopause changes cardiovascular riskWhy insulin resistance is the upstream driver of elevated ApoBThe plant-forward foods that lower ApoB — backed by clinical trialsThe 6 action steps to take this weekLABS TO REQUEST — MENTIONED IN EPISODE ApoB — target 70 mg/dL with risk factors, 100 mg/dL low riskLp(a) — target 30 mg/dL, test onceFasting insulin — optimal 5–7 µIU/mLHOMA-IR — optimal 1.5Triglyceride:HDL ratio — optimal 1.5Fasting glucose — optimal 72–85 mg/dL DISCLAIMERThis episode is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or medical treatment.

  6. Mar 29

    #54. Your Gut Makes Your GLP-1 | Why Healing Your Microbiome Is the Foundation of Everything

    Links & Resources Free guide: Your Body Already Knows HowBook a free 20-minute consultation Revitalize Your Metabolism — Early bird ends March 31 · Program starts April 6Episode 1: Your Body’s Secret Weight Loss HormoneEpisode 2: The Muscle Crisis No One Is Talking About

  7. Mar 26

    #53. The Muscle Crisis No One Is Talking About

    Show Notes Links & Resources Free guide: Your Body Already Knows How Book a free 20-minute consultation Revitalize Your Metabolism — Early bird ends March 31 · Program starts April 6 nourished-alive.com/rym Episode 1: Your Body’s Secret Weight Loss Hormone — And Why You Don’t Need a Prescription to Activate It Follow NourishedAlive on Instagram and LinkedIn Chapter Markers 00:00 — Introduction 02:30 — Segment 1: The Muscle Crisis — What the Research Shows 07:00 — Segment 2: Why Muscle Loss Hits Women Over 40 Harder 12:00 — Segment 3: The Protein Truth — How Much, What Kind, When 17:00 — Segment 4: Intuitive Movement — Strength as Medicine 21:00 — Segment 5: The Intuitive Nourishment Approach 25:00 — Segment 6: Closing — The Invitation

  8. Mar 18

    #52. Your Body’s Secret Weight Loss Hormone (And Why You Don’t Need a Prescription to Activate It)

    In this episode of the Nourished Alive Podcast, I dive into GLP-1, the body’s natural weight-loss hormone, and explains why women over 40 don’t need prescription drugs to benefit from it. I share my client Jean’s inspiring journey — losing 40 pounds naturally without medications — and explores how natural hormone balance, stress management, and plant-based proteins can support appetite regulation, metabolism, and lasting weight management. I also break down the differences between FDA-approved GLP-1 drugs like Ozempic and Wegovy and off-label use, including potential side effects like muscle and bone loss, nutritional deficiencies, and gastrointestinal issues. Most importantly, she provides practical, natural strategies to activate GLP-1 through intuitive nourishment, seasonal foods, and plant-based proteins — all aimed at supporting women’s health beyond weight loss. 💡 Resources & Next Steps: Free guide: Your Body Already Knows How Book a free 20-minute consultation: nourished-alive.com/booking Revitalize Your Metabolism program (starts April 6, 2026) — a natural GLP-1 alternative for women 40+ Follow NourishedAlive on Instagram, LinkedIn, and Facebook for more tips and inspiration.

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About

Welcome to “Nourished Alive”, where we dive into the world of YOUR Intuitive Wisdom through nourishment, movement, and flow. Explore your body, mind, and soul through intuition, your superpower. I’m your host, Vesna Rysdale, and in each episode, we’ll unravel the secrets of intuitive nourishment, intuitive movement, and intuitive flow to make you come alive. Join me as I chat with experts, share expert health and nutrition tips, and highlight real-life stories to help you navigate your wellness journey intuitively.

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