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. 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.

    48 min

  2. 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 ®

    19 min

  3. 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.

    31 min

  4. 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

    27 min

  5. 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

    30 min

  6. 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.

    31 min

  7. Mar 13

    #51. The Moment My Client Fit Into Her 20-Year-Old Ski Pants — And What It Revealed About Intuitive Nourishment

    In this episode of the Nourish Alive Podcast, I’m sharing a real coaching moment that perfectly illustrates what transformation truly looks like on a health journey. After a session with one of my clients today, I felt inspired to record this episode in real time because the conversation highlighted something so many women experience — even when they’re making incredible progress with their health. This client recently celebrated a powerful milestone: she tried on a pair of ski pants she had owned for 20 years… and they fit comfortably again. After losing 38 pounds and improving her health markers, she’s created incredible momentum through small, consistent choices like balanced meals, reducing sugar, and learning how to nourish her body intuitively. But during our session, she said something that many women feel: "I hope someday I won’t have to bring food with me when I travel." And that moment opened the door to a deeper conversation about what true food freedom actually looks like. Because the real goal isn’t following rigid nutrition rules forever. The goal is developing what I call your intuitive nourishment compass — the ability to walk into any restaurant, airport, or travel destination and confidently ask: "What would nourish my body right now?" In this episode, we talk about: • Why travel often feels like the “test” of your health habits• How to trust yourself around food outside of your routine• Moving beyond rigid diet rules• Building confidence navigating restaurants and menus• Learning to advocate for your body when dining out• Why intuitive nourishment creates sustainable results True health isn’t about perfection. It’s about learning to trust your body again, nourishing yourself consistently, and creating habits that support your life — whether you’re at home, at a restaurant, or traveling the world. Want more? Be sure to check out my full episode (EPISODE #9: Healthy Eating on the Go ). ✨Let's connect! Follow me on Instagram @vesnarysdale ✨ Get more recipes and nutrition tips on my website: https://nourished-alive.com

    16 min

  8. Jan 26

    #50. Healing from the inside out with Dr. Lara Johnson | 5-Day Cleanse Testimonial

    What happens when a Doctor of Physical Therapy who specializes in pain-free movement experiences a gut-focused nourishment cleanse for herself? In this episode, I sit down with Dr. Lara Johnson, Doctor of Physical Therapy, to talk about her personal experience with my 5-Day Nourishment Cleanse — and how profoundly it impacted her body, energy, digestion, food cravings, and overall sense of well-being. As someone who works daily with the nervous system, movement patterns, and chronic pain, Dr. Lara shares why she believes healing cannot happen in silos — and how gut health, inflammation, stress, and nourishment play a critical role in pain, recovery, and resilience. We talk about: · How gut health influences pain, inflammation, and recovery · What surprised Dr. Lara most during the cleanse · Why nourishment (not restriction) supports healing · The connection between digestion, energy, and nervous system regulation · Why so many people normalize discomfort — and don’t have to This conversation is for you if: · You live a busy life, and care for others. · You live with chronic pain, stiffness, or inflammation · You’ve tried “everything” but still don’t feel fully well · You’re curious about gentle, nourishing resets instead of juice cleanses · You want to support your body in healing from the inside out Healing is not about pushing harder — it’s about intuitive nourishment. Connect with Dr. Lara Johnson Website: https://www.bouldercoloradophysicaltherapy.com/ Instagram: https://www.instagram.com/drlarajohnson/ Join the Next 5-Day Nourishment Cleanse Reset your gut, reduce inflammation, and nourish your body with real food. JOIN THE CLEANSE: https://nourished-alive.com/cleanse

    27 min
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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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