Mastering Your 30s and Living My 40s

Alev Bakan
  • 5.0 (3)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

🎙️ Real Talk, Smart Habits & Life Lessons You Actually Want to Hear Your 30s are wild—full of unknowns, big decisions, and moments that make you question everything. Your career, relationships, health, purpose… it’s a lot! Your 40s? That’s when you start owning it. Mastering Your 30s & Living My 40s is the podcast where we get real about making the most of every stage of life. Hosted by Alev Bakan—health & life coach, founder of Health&Co, and your go-to guide for leveling up—this show is packed with honest conversations, practical tips, and a dash of humor to help you navigate big decisions, break bad habits, and create the life you actually want. But the podcast is just the beginning! Mastering Your 30s is also a personal and group coaching program offered by Health&Co, designed to help you take real action toward your goals. Want to dive deeper? You can book a free personalized coaching consult to explore how to build habits and systems that actually work for you. ✨ New episodes every week—because your best years are the ones you take charge of!

  1. 3D AGO

    5 Habit Mistakes Smart, Ambitious Women Make

    Have you ever looked at your life and thought: “I’m trying so hard… so why does everything still feel so messy?” You’re waking up early, making plans, trying to organize your routines, improve your health, and grow in your career. And yet something still doesn’t feel like it’s clicking. In this episode, Alev shares five common habit mistakes she often sees in her coaching clients — mistakes that ambitious, capable women make when they’re trying to improve their lives. And the truth is… these mistakes aren’t made by lazy people. They’re made by people who care deeply about doing things well. In this episode, you’ll discover: • Why trying to change everything at once often backfires • Why personal habits alone are not enough — and why your professional life needs habits too • How to handle setbacks without feeling like you’ve failed • Why honesty (especially with yourself) is essential for real growth • How being too harsh on yourself can actually slow your progress This episode is a reminder that building a meaningful life isn’t about perfection — it’s about awareness, progress, and learning how to adjust along the way. If you’ve ever felt stuck despite trying your best, this conversation might help you see your habits in a completely new way. Ready to work on your habits with more structure and support? If you’d like guidance in building sustainable habits for your health, career, and personal life, you can book a free introductory call with me. 🔗 Book your session 🌿 Learn more about Health&Co

    20 min
  2. Episode 12: International Women’s Day — What Women Actually Need

    MAR 11

    Episode 12: International Women’s Day — What Women Actually Need

    Episode Description / Show Notes International Women’s Day often reminds us that women are capable of doing anything. But the truth is, most women already know that. So what do women actually need? In this episode of Mastering Your 30s & Living My 40s, Alev reflects on International Women’s Day and explores a deeper question: the real challenge for many women is not capability — it’s the systems surrounding them. Through three reflections, she discusses why comparing men and women often misses the point, how women can start building supportive systems in their own lives, and why women supporting women is one of the most powerful forces for change. If you’ve ever felt like you are juggling work, family, responsibilities, and expectations all at once, this episode will resonate with you. In This Episode • Why the conversation about women’s capabilities often misses the real issue • The hidden “invisible work” women manage every day • Why the real problem is not capability — it’s the system • How to start building systems that support your life instead of draining it • Why asking for help is a strength, not a weakness • The importance of women supporting and learning from each other A Reflection From This Episode “The problem is not capability. The problem is the system.” If This Episode Resonated With You One of the best ways to support this podcast is by sharing it with another woman who might benefit from this conversation. Send it to a friend, a colleague, or someone navigating this beautiful and complicated journey of life. You can also visit www.healthandco.com to share feedback, suggest future guests, or learn more about the work we do. Subscribe & Follow Follow Mastering Your 30s & Living My 40s so you never miss a new episode. New episodes are released every Wednesday.

    20 min
  3. Whether You’re In It or Near It, Here’s How to Prepare for Perimenopause

    04/30/2025

    Whether You’re In It or Near It, Here’s How to Prepare for Perimenopause

    Whether you’re already feeling the changes or just starting to think about what’s coming, it’s time to get ready for perimenopause. In this episode, Alev dives into the subtle (and sometimes not-so-subtle) signs of perimenopause, how to tune into your body, and what you can do to stay ahead of the game. From hormone shifts to brain fog, we talk about why it’s never too early to start preparing and how taking action now can help you navigate these changes with confidence and ease. Whether you’re in it or near it, this episode will give you the tools to set yourself up for success as you approach this life stage. Tune in for actionable tips on how to prioritize your health, stay in tune with your body, and be proactive in managing perimenopause symptoms before they take a toll on you.

    26 min
  4. Hit Reset: 5 Non-Negotiables to Tell Yourself Every Morning

    04/23/2025

    Hit Reset: 5 Non-Negotiables to Tell Yourself Every Morning

    Feel like your mornings run you instead of the other way around? In this high-energy, 16-minute reset, Alev breaks down the 5 non-negotiable truths you need to whisper to yourself before the world gets loud—so fear shrinks, peace rises, and your day works for you. Perfect for the school-run commute, that first coffee, or while packing lunches, this episode hands you a quick-hit mindset toolkit busy women in their 30s and 40s can use today. ⚡️ Grab your sticky note (or the free PDF in the show notes), hit play, and watch how one intentional minute changes everything. Connect with Alev & Health&Co: 🌐 www.healthandco.com 📸 Instagram: @healthandcousa

    16 min
  5. The ‘Good Girl’ Lie That’s Keeping You Stuck

    04/16/2025

    The ‘Good Girl’ Lie That’s Keeping You Stuck

    How to break free from outdated expectations and start living for yourself—in your 30s, not your 40s. Are you constantly trying to be “nice,” “perfect,” or “the one who has it all together”—even when you're exhausted, resentful, or quietly falling apart? You might be stuck in what’s known as Good Girl Syndrome, and in this episode, we’re calling it out for what it is: a cultural trap that convinces women our worth is tied to being agreeable, selfless, and endlessly productive. In this raw and empowering conversation, I break down: The 6 hidden signs of Good Girl Syndrome (and why most women don’t even realize they’re in it)How it shows up in your body image, boundaries, relationships, and even your sexualityReal client stories of women who broke free—and how they did itPractical steps you can take right now to reclaim your voice, your time, and your truthWhether you’re in your 30s or 40s, this is your permission slip to stop performing and start living. Let’s stop shrinking. Let’s start showing up. For real. For you. ✨ Want to connect or work together? Book your free intro session now Visit us at www.healthandco.com Follow along on Instagram: @healthandcousa

    24 min
  6. Longevity, Quality, and What No One Tells You in Your 30s and Beyond

    04/02/2025

    Longevity, Quality, and What No One Tells You in Your 30s and Beyond

    Episode Description: We hear about longevity everywhere—biohacking, supplements, cold plunges—but what does it really mean to live a long, healthy, fulfilling life? In this episode, I’m peeling back the layers of the longevity trend and getting honest about what matters most—quality of life, vitality, and how we build those things in our real, messy, beautiful lives. Especially in our 30s, when the pressure to “do it all” is at its peak. You’ll learn: What longevity truly means beyond the wellness buzzwordsWhy your 30s are the most crucial decade to invest in your future well-beingHow to avoid obsession and create habits that stickWhat to do with all the overwhelming information and tools out thereHow I help my clients build personalized, sustainable systems that grow with themThis isn’t about perfection—it’s about progress, presence, and designing a life that lives well today and far into the future. 📝 Episode Notes: Intro: What sparked this conversation on longevityThe difference between lifespan and healthspanWhy your 30s matter more than you thinkHow obsession around wellness can become burnoutLongevity as a mindset shift, not a destinationWhat to do with all the biohacks, data, and wellness contentHow I help clients build realistic systems that support their goalsPractical ways to apply this wisdom in your daily life💬 Let’s Stay Connected: Instagram: @healthandcousaWebsite: www.healthandco.comWant to work with me? DM me or visit the site to book a free discovery call.

    17 min
  7. I Got Sick… and What It Taught Me About Slowing the Heck Down

    03/26/2025

    I Got Sick… and What It Taught Me About Slowing the Heck Down

    I Got Sick… and What It Taught Me About Slowing the Heck Down Why Last Week’s Episode Might Be Exactly What You Need What happens when the coach who teaches nervous system regulation gets completely wiped out by illness the same week she drops an episode on… nervous system regulation? 😅 In this short and honest check-in, I share why there’s no new full episode this week—and why last week’s conversation with Olivia Bowen matters more than ever. I talk about what it felt like to be forced to rest, how I caught myself falling back into the “push through it” trap, and why sometimes slowing down is the most powerful move we can make. If you’ve been feeling burned out, stuck, or like you’re constantly “on,” this is your permission slip to pause—and your reminder to go listen to the conversation you definitely don’t want to miss. 🎧 Go back and listen to: “Stuck in Stress Mode? How to Regulate Your Nervous System & Break Free with Olivia Bowen” 💛 Until next time… be good to yourself.

    6 min
  8. Burned Out & Overwhelmed? Your Nervous System Might Be Stuck with Olivia Bowen

    03/19/2025

    Burned Out & Overwhelmed? Your Nervous System Might Be Stuck with Olivia Bowen

    Why do you feel exhausted even after resting? Why is slowing down harder than hustling? The answer isn’t just mindset—it’s your nervous system." In this episode, I sit down with Olivia Bowen, coach, mom, and soulful business strategist, to uncover the hidden reason why so many of us feel stuck in stress mode. Whether you're constantly overworking (flight mode), feeling snappy and irritable (fight mode), completely drained (freeze mode), or constantly people-pleasing (fawn mode), this conversation will help you understand why your body is reacting this way—and what you can do to reset. 🔹 How to identify if you’re in fight, flight, freeze, or fawn mode 🔹 Why your body chooses stress, even when you hate it 🔹 Simple, science-backed ways to regulate your nervous system in minutes 🔹 How to build a business and life that feels easeful, not exhausting Plus, Olivia shares details about her Thrive Experience, an 8-week program designed to help soul-centered entrepreneurs build a business that actually feels good to run. Next cohort starts April 8th! 🔥 BONUS: If you sign up before midnight on March 20, you’ll get lots of perks that won't be available afterward. Check Olivia's Instagram page @ThisIsSacredNature 🎧 Tune in now and get ready to take back control of your energy, mindset, and success!

    1h 4m
See All (38)

Ratings & Reviews

5
out of 5
3 Ratings

About

🎙️ Real Talk, Smart Habits & Life Lessons You Actually Want to Hear Your 30s are wild—full of unknowns, big decisions, and moments that make you question everything. Your career, relationships, health, purpose… it’s a lot! Your 40s? That’s when you start owning it. Mastering Your 30s & Living My 40s is the podcast where we get real about making the most of every stage of life. Hosted by Alev Bakan—health & life coach, founder of Health&Co, and your go-to guide for leveling up—this show is packed with honest conversations, practical tips, and a dash of humor to help you navigate big decisions, break bad habits, and create the life you actually want. But the podcast is just the beginning! Mastering Your 30s is also a personal and group coaching program offered by Health&Co, designed to help you take real action toward your goals. Want to dive deeper? You can book a free personalized coaching consult to explore how to build habits and systems that actually work for you. ✨ New episodes every week—because your best years are the ones you take charge of!

Information