Rooted In Presence

Carly Killen
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  • ALTERNATIVE HEALTH
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Rooted in Presence is a podcast for midlife souls ready to move beyond survival and come home to themselves.  Join Carly Killen, midlife, menopause and Breathwork coach for conversations on menopause, strength training, nervous system wisdom, bone health, and self-reclamation.  This is where science meets soul to help you live with more truth, more ease, more you. Welcome home.

  1. 4D AGO

    125 From Obligation to Overflow: Giving That Doesn't Deplete You

    TW: Fawn response, trauma response discussion. It's International Women's Day week, and this year's theme is "Give to Gain." But what if you're already depleted? What if you're already giving everything you have? In this episode of Rooted in Presence, we explore the complicated tension in this year's IWD theme and what sustainable generosity actually requires. Host Carly Killen breaks down the difference between generous giving (from overflow) and obligatory giving (from depletion), and why knowing the difference matters for your capacity, your boundaries, and your wellbeing. You'll discover: Why "give to gain" might land differently for women already stretched thinThe difference between generous giving and fawn responseWhat capacity actually means (and how to build it)Boundaries as living, breathing practice - not rigid rulesWhy receiving is part of sustainable generosityHow to know if you're giving from overflow or obligationPractical questions to ask before you say yes to one more thingCarly's personal journey from over-giving to sustainable generosityThis episode includes a compassionate exploration of the fawn response (coined by Pete Walker), with appropriate context about complex trauma and clear signposting for deeper support. Perfect for anyone who tends to over-give, struggles with boundaries, feels guilty saying no, or is exhausted from trying to keep everyone else happy. If you're navigating midlife with less capacity but the same demands, this conversation offers a different path. Not about doing more. About building capacity so giving feels joyful rather than depleting Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me: 📧 Email: carlykillenpt@gmail.com 📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care? Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home. 👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach. 🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

    24 min

  2. FEB 26

    124. Burnout, Business, and Redefining Success in Midlife: My Story

    This week’s episode is a little different. I was invited onto Matt Robinson’s podcast Fitness Business Insights to talk about my journey, from NHS dietitian… to commercial gym PT… to burnout… to building Still Space Hull. We explore: Why I left a secure 10-year careerThe identity shift from “health professional” to personal trainerBurnout, overworking, and forcing growthWhy “success” isn’t always a full diary and bigger numbersThe messy, nonlinear path of building a business that actually fits who you areThis conversation isn’t just about business. It’s about alignment.  It’s about being brave enough to step out of the box.  It’s about learning when to slow down instead of push harder. If you’ve ever felt boxed in; by a job, a title, an industry, or even your own expectations, I hope this episode feels like permission to grow in your own way. Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me: 📧 Email: carlykillenpt@gmail.com 📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care? Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home. 👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach. 🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

    1h 7m

  3. FEB 19

    123: Tired, Wired, and No Time to Relax? Here's What Actually Helps

    Tired but can't switch off?  Wired but exhausted?  Feel like you don't have time to relax and when you do, it leaves you foggy instead of restored? You're not alone. And the answer might not be what you think. In this episode of Rooted in Presence, we explore why relaxation isn't always the goal and why coherence might be the missing piece for busy midlife women. Host Carly Killen breaks down the neuroscience behind three different states: relaxation, coherence, and alignment. You'll discover why they're not the same thing, and why coherence, a state where your heart, brain, and nervous system sync up, might be what you've been looking for all along. You'll learn: The difference between relaxation (slowing down) and coherence (syncing up)What's happening in your brain and heart during each stateWhy deep relaxation can sometimes tip into collapse or brain fogHow coherence breathing creates calm AND clarity (not just one or the other)The science of heart-brain communication and brainwave patternsWhy 5-6 breaths per minute is your body's natural resonant frequencyHow to feel regulated without feeling sleepyPractical ways to create coherence in daily life (yes, even in the supermarket)Why Carly's Unwind breathwork sessions focus on coherenceThis episode includes the neuroscience, real-life examples, and a guided coherence breathing practice you can try right now. Perfect for anyone navigating midlife, dealing with brain fog, or exhausted from the "tired AND wired" paradox. If you've ever wondered why meditation makes you drowsy or why you can't seem to truly rest, this conversation will shift how you think about nervous system regulation. Topics: coherence breathing, heart rate variability, nervous system regulation, brainwave states, relaxation vs coherence, midlife burnout, brain fog solutions, breathwork for busy women, heart-brain coherence, tired and wired Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me: 📧 Email: carlykillenpt@gmail.com 📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care? Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home. 👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach. 🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

    33 min

  4. FEB 12

    122 The Self-Love Myth: Why You're Still Holding Your Breath

    Are you still looking for self love? You've done the affirmations. You've tried to "love yourself more." Maybe you've even achieved the body, the goals, the external validation you thought would make you feel enough. But you're still holding your breath. Still monitoring yourself. Still performing acceptability even when you're alone. In this Valentine's Day episode of Rooted in Presence, we explore why self-love isn't enough and what self-belonging actually means. Host Carly Killen shares her journey of holding her stomach in even when no one was watching, the exhausting work of constant self-monitoring, and why achieving "the body" didn't create the internal peace she expected. Through a nervous system lens, she reveals why self-love rhetoric often misses the deeper pattern: we're trying to think our way into belonging when belonging is actually a felt, embodied experience. You'll discover: Why self-love affirmations don't address nervous system patternsHow holding your breath signals danger to your body (even when you're safe)The gap between external validation and internal belongingWhy self-monitoring is protection, not vanityHow conditioning teaches women that belonging is conditionalThe difference between self-love and self-belongingPractical nervous system tools to soften chronic self-criticismBreathwork practices for coming home to your bodyThis episode is for anyone exhausted from people-pleasing, recovering from chronic achievement culture, or sensing that positive thinking alone won't create the shift you're seeking. If you've tried self-love and it hasn't landed, this conversation offers a different path. Topics: self-love myth, self-belonging, nervous system regulation, people pleasing recovery, body image midlife, breath and anxiety, internal validation, embodied self-acceptance, chronic self-monitoring, conditional belonging Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me: 📧 Email: carlykillenpt@gmail.com 📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care? Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home. 👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach. 🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

    26 min

  5. FEB 5

    121 Menopause Brain Fog: What’s Really Happening in Your Brain, Body and Nervous System

    Forgetfulness, difficulty finding words, reduced focus, and that unsettling sense of mental “fuzziness” are common in midlife but they’re not a personal failing. In this episode of Rooted in Presence, Carly Killen explores menopause brain fog through a nervous system lens, helping you understand what’s actually happening in the brain and body as hormones begin to shift. You’ll learn: Why brain fog is common in perimenopause and menopauseHow oestrogen, cortisol, and the stress response affect cognitionThe role of the nervous system in memory, focus, and confidenceWhy pressure and self-criticism often make symptoms worsePractical, evidence-informed ways to support clarity and steadinessThis is not about “fixing” yourself or pushing harder, it’s about understanding your physiology, meeting yourself with compassion, and working with your nervous system rather than against it. A grounding, reassuring listen for anyone navigating midlife cognitive changes and wanting calm, credible insight. Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me: 📧 Email: carlykillenpt@gmail.com 📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care? Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home. 👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach. 🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

    22 min

  6. JAN 29

    120: Nervous System Signals that Make Menopause Make Sense

    What if many of your "menopause symptoms" are actually nervous system signals? In this episode of Rooted in Presence, we explore why anxiety, sleep issues, emotional sensitivity, and overwhelm intensify during menopause—and how your nervous system plays a bigger role than you might realize. Host Carly Killen breaks down the science in plain language: how oestrogen supports your stress response, why your HPA axis becomes more sensitive in midlife, and what it means when your nervous system loses its natural buffers. You'll discover: Why "pushing through" stops working in midlifeCommon menopause experiences through a nervous system lensThe difference between capacity and demandPractical regulation tools you can use todayWhy understanding comes before symptom managementPlus, Carly introduces her new Rooted Menopause program—a 4-session group offering starting February 10th at Still Space Hull, designed to support understanding, regulation, strength, and direction through the menopause transition. Find out more here >>> Rooted Menopause This episode is for anyone navigating perimenopause or menopause, feeling more anxious or reactive than usual, or wondering why nothing they used to do seems to help anymore. Topics: menopause and nervous system, perimenopause anxiety, HPA axis menopause, nervous system regulation midlife, menopause sleep issues, emotional sensitivity menopause, stress response hormones, rooted menopause Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me: 📧 Email: carlykillenpt@gmail.com 📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care? Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home. 👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach. 🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

    30 min

  7. JAN 22

    119 Taking Up Space In Midlife: What No-one Tells You

    We're often told to "take up space" to be bold, visible, and unapologetic. But what if the real work isn't about being louder... but about learning to hold space? In this episode of Rooted in Presence, we explore the difference between taking up space (which can trigger your nervous system) and holding space (which requires deep presence and vulnerability). Host Carly Killen shares her own journey of learning that shining her light came more from her inward journey into quiet presence than from traditional visibility ever did. She breaks down what holding space actually looks like, not just in business, but in your family, friendships, body, and daily life. You'll discover: Why "take up space" messaging can feel overwhelmingThe difference between expanding vs. overriding your nervous systemHow to recognize your body's yes and noPractical ways to build capacity through pendulation and titrationWhy self-doubt doesn't mean stop and how to move forward with itThis episode is for anyone navigating midlife transitions, learning to trust their own pace, or wondering why visibility feels so vulnerable. If you've ever felt like you're "playing small" but pushing harder doesn't feel right either, this conversation is for you. Topics: holding space, nervous system capacity, midlife visibility, self-doubt, breathwork, trauma-informed growth, pendulation, titration, sustainable expansion, embodied confidence Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me: 📧 Email: carlykillenpt@gmail.com 📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care? Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home. 👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach. 🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

    25 min

  8. JAN 15

    118 Is This Stopping Your Midlife Growth? The Pattern You Haven't Noticed

    What if the thing stopping your midlife growth isn't lack of effort, but a pattern you haven't noticed yet? In this episode of Rooted in Presence, we explore the hidden trap that keeps high-achieving midlife women stuck in cycles of burnout: growing faster than your nervous system can handle. Host Carly Killen shares her own pattern of constant forward motion, always reaching for the next thing, never quite landing in the space she'd created and how that drive for growth eventually caught up with her. Twice. Using the mountain climbing metaphor of "base camps," this episode reveals what sustainable growth actually looks like: not constant forward motion, but cycles of reaching, resting, and integrating. You'll discover: The pattern that turns personal development into burnoutWhy growth without safety becomes survivalThe four types of base camps you need (place, practice, person, internal knowing)How to ground yourself when the mental chatter gets loudQuestions that help you build infrastructure for sustainable growthWhat Still Space Hull is and the vision behind creating a physical base campThis episode is for you if you love personal development but suspect there's a more sustainable way. If you're navigating midlife transitions, recovering from burnout, or learning to trust your own pace instead of someone else's timeline. Plus, Carly shares the vulnerable reality of opening Still Space Hull, her breath work studio in Hull, and extends an invitation to the February opening ceremony. Topics: midlife burnout, sustainable personal growth, nervous system regulation, perimenopause transitions, breathwork, building resilience, growth patterns, rest and integration, base camp philosophy, midlife women's health Thanks for listening to Rooted In Presence If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me: 📧 Email: carlykillenpt@gmail.com 📱 Instagram: @thestrongbonescoach Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care? Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit; your step-by-step guide to safe and effective strength training at home. 👉 Click here to learn more and access today 🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach. 🌟 For tailored advice or personal queries, email me at carlykillenpt@gmail.com Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

    22 min
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About

Rooted in Presence is a podcast for midlife souls ready to move beyond survival and come home to themselves.  Join Carly Killen, midlife, menopause and Breathwork coach for conversations on menopause, strength training, nervous system wisdom, bone health, and self-reclamation.  This is where science meets soul to help you live with more truth, more ease, more you. Welcome home.

Information

  • Creator
    Carly Killen
  • Years Active
    2023 - 2026
  • Episodes
    125
  • Rating
    Clean
  • Copyright
    © 2026 Rooted In Presence
  • Show Website
    Rooted In Presence