Thrive with Carrie

Carrie Chojnowski
  • 4.9 (17)
  • NUTRITION
  • UPDATED WEEKLY

Welcome to the Thrive with Carrie Podcast, your uplifting haven for women in midlife who refuse to let society and age dictate their health journey! If you’re tired of feeling stuck in a rut, join us for cutting-edge holistic health tips mixed with laughter, grace, and practical wisdom. Hosted by Carrie Chojnowski, a Holistic Gut Health Practitioner and Certified Health Coach, this podcast is your guide to navigating midlife with confidence, clarity, and vitality. Carrie knows what it’s like to feel lost and wonder if your body will ever feel “right” again. After battling numerous health issues herself, Carrie dug deep into holistic health and has gathered an arsenal of simple, effective strategies backed by science to improve those pesky midlife issues that so many women struggle with. From gut health to glucose and hormone balance, Carrie will empower you with actionable advice, easy-to-use tools, and a sprinkle of inspiration. Whether you’re seeking weight loss solutions, hormone harmony, ways to reduce inflammation or practical tips to thrive, Carrie's got you! Reclaim your unique sparkle, shed what no longer serves you, and embrace a life of vitality, joy, and balance as you approach 50 and beyond. So grab your favorite smoothie or cup of tea, kick back, and let’s embark on this empowering journey together. It’s time to step into your power, radiate confidence, and flourish like never before. It’s time to Thrive with Carrie! 

  1. 2H AGO

    Menopause, Muscle, and Longevity: What Women Weren’t Told (Episode 76)

    What if much of what we’ve been told to expect in midlife… isn’t inevitable? In this conversation, Carrie sits down with registered nurse Denise Wills to talk about menopause, hormones, and why so many women are navigating this stage without the information they deserve. Denise shares her journey through premature menopause, autoimmune challenges, digestive issues, and osteoporosis — and how learning about hormones, gut health, and strength training reshaped how she approaches aging. Together, they explore how menopause affects the brain, bones, metabolism, and mood — and why symptoms like joint pain, brain fog, fatigue, and midsection weight gain often have deeper hormonal roots. You’ll learn: • Why strength training becomes essential in midlife  • How gut health, blood sugar balance, and detox pathways support hormone health  • The long-term connection between menopause and brain, bone, and heart health  • Why slowing down and listening to your body is wisdom, not weakness This episode is a reminder that menopause isn’t decline — it’s a transition into a more intentional, empowered phase of life. Share this with a woman who needs to know she has options — and that feeling better is possible. Connect with Denise Instagram: https://www.instagram.com/denisewills_the_nurse/ Facebook: https://www.facebook.com/profile.php?id=1575155331&ref=NONE_ig_profile_ac About Denise Denise is a registered nurse of 35 years, holistic health coach, and passionate advocate for women’s midlife health. She’s been married to her husband Steve for 29 years, and together they have three adult children and an energetic one-year-old goldendoodle keeping empty nest life lively. After struggling with severe digestive issues, low mood, and limited answers from conventional medicine, Denise began exploring functional and natural approaches to healing — a path that led her to Plexus eight years ago. Today, she leads a community of compassionate, health-minded women and is especially passionate about supporting women through perimenopause and menopause with education, advocacy, and a focus on feeling safe and empowered in their bodies. Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

    45 min

  2. JAN 30

    Seasonal Affective Disorder: Why Winter Feels Hard & What Actually Helps (Episode 75)

    As the days get shorter, many women notice shifts in mood, energy, sleep, and motivation — and it’s not “all in your head.” In this episode, we’re diving into Seasonal Affective Disorder (SAD) and why winter can feel especially hard, particularly during midlife. You’ll learn how reduced daylight impacts your circadian rhythm, serotonin, and hormones — and why women in perimenopause and menopause may feel these changes more deeply. We’ll talk about practical, science-backed ways to minimize the effects of SAD, including lifestyle rhythms, nervous system support, blood sugar balance, and how to effectively use light therapy, like a Verilux light box, as part of a morning routine. We’ll also explore when it may be time to look deeper with labs — such as vitamin D, iron, ferritin, and B vitamins — and why feeling persistently low or exhausted can be a sign that your body is under-resourced, not broken. If you’ve been white-knuckling your way through winter or feeling overwhelmed by where to start, this episode offers reassurance, clarity, and support. You don’t have to do this alone — and you don’t have to just survive the darker months.  In this episode, we cover: What Seasonal Affective Disorder really is (and what it isn’t)Why women are more vulnerable to SAD, especially in midlifeHow light therapy works and how to use a Verilux light box safely and effectivelyLifestyle habits that support mood, energy, and sleepWhen labs may be helpful if symptoms persistWhy support and coaching can make all the differenceIf this episode resonates, share it with a friend who may be struggling quietly this season. And if you’re looking for personalized support to help you feel like yourself again, you’ll find ways to connect with me in the show notes. Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free Solutions Session! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

    27 min

  3. JAN 16

    From Pushing Hard to Thriving: What Turning 50 Taught Me About Rest (Episode 74)

    In this episode, I’m sharing a personal reflection inspired by turning 50 — and a powerful shift I’m making in how I approach movement, work, and rest. For most of my life, I believed that pushing harder was the key to better results. More workouts. More productivity. Less rest. But as I’ve moved into midlife, my body has been asking for something different — and science backs it up. We’ll talk about: Why constant high-intensity exercise and overworking can elevate cortisolHow rest days support muscle repair, energy stores, and metabolic healthThe often-overlooked mental and nervous system benefits of true recoveryWhat “rest” can actually look like if you’re someone who always feels the need to be doing somethingThis episode is an invitation to rethink rest — not as laziness or loss of momentum, but as a strategic, nourishing part of long-term health and vitality. If you’re feeling tired, stuck, or frustrated with what “used to work,” this conversation is for you. Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free Solutions Session! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

    25 min

  4. 12/30/2025

    Rooted in Intention: Choosing Your Word for the Year (Episode 73)

    Forget pressure-filled resolutions—this episode is all about choosing a word that supports who you’re becoming. Carrie shares how her past words (Intention → Abundance → Embrace) shaped her growth over the last three years and reveals her word for 2026. You’ll learn why a “Word of the Year” creates deeper alignment than a checklist, how it connects to nervous system support and nourishment, and how to choose a word that truly matches your season of life. Grab a journal or take this episode on a walk—Carrie offers reflective prompts and simple practices to help you uncover a word that feels rooted, meaningful, and doable all year long. Whether your year ahead calls for presence, expansion, boundaries, joy, or rest—this episode will help you name it and live it. Share your word with Carrie on Instagram @thrive.with.carrie ~ she may feature a few listener words in an upcoming episode! Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free Solutions Session! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

    16 min

  5. 12/19/2025

    My Alcohol-Free Journey: What Changed When I Got Curious with Maureen Benkovich (Episode 72)

    A couple weeks before Christmas, Carrie shares a real-life update on her alcohol-free journey ~ what’s changed, what’s surprised her, and why this has become one of the most powerful shifts for her energy, mood, clarity, and presence. She’s joined by her friend and mentor Maureen Benkovich, certified Alcohol Freedom & Wellness Coach and host of the Sober Fit Life podcast, for an honest conversation about the why behind “gray area drinking,” the science of what alcohol does to brain chemistry (dopamine, serotonin, GABA), cortisol, sleep, and gut health ~ and why the impact can linger far longer than most people realize. Together, they unpack Maureen’s updated 4R Method (Recognize, Replace, Rewire, Renew), how to navigate “alcohol-free firsts” (holidays, weddings, travel, dinners out), and why freedom doesn’t require rock bottom ~ just a willingness to get curious and give your body a true break. If you’ve ever wondered whether alcohol is quietly keeping you stuck in fatigue, anxiety, brain fog, inflammation, or irritability, this episode is your gentle nudge and your science-backed roadmap. Visit soberfitchick.com for details on Maureen's upcoming Six-Week Alcohol Reset (beginning January 12, 2026) and her podcast Sober Fit Life.  Connect with Maureen Website: https://www.soberfitchick.com/ Facebook: https://www.facebook.com/maureen.benkovich/ Instagram: @soberfitchickllc About Maureen Maureen Benkovich is the founder of SoberFit Chick Coaching and a certified gray area drinking coach. With a warm, science-backed approach, Maureen empowers individuals to break free from the grip of alcohol and reconnect with their full potential. Drawing on her personal journey and professional expertise, she combines empathy, neuroscience, and practical strategies to help clients make sustainable changes and thrive in every aspect of their lives. Maureen's unique coaching philosophy blends her deep understanding of health, fitness, and the brain’s chemistry to guide clients toward healthier habits and a more fulfilling lifestyle. Her mission is to help others uncover the truth about alcohol and build a life that aligns with their goals and values. Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

    48 min

  6. 12/05/2025

    How to Enjoy the Holidays Without the Post-Holiday Crash (Episode 71)

    This episode is your holiday survival guide — without restriction, guilt, or starting over on January 1st. Carrie walks you through why we tend to overeat this time of year and gives you five grounded, doable strategies to enjoy the food, the fun, and the festivities without the sluggishness, cravings, or crash that so many people feel by mid-December. You’ll learn: • Why holiday routines trigger overeating and cravings • Simple “pre-game plate” ideas to stabilize blood sugar • The Half-Plate Rule that keeps you satisfied without deprivation • How fiber, protein, and mindful bites make holiday meals easier • How stress, sleep, and nervous system dysregulation affect appetite • Two quick breathing techniques to shift into “rest-and-digest” before meals Carrie also shares her go-to Plexus tools for gut balance, cravings, glucose control, and metabolic repair — along with exciting details about her January Nourished Reset Challenge, including the free 3-Day Reset only option and the expanded 30-Day coaching experience that helps women rebuild metabolic flexibility with simple, sustainable habits. Whether you want more energy, less bloating, fewer cravings, or just want to feel more like yourself this season, this episode gives you everything you need to enjoy the holidays ~ and still feel amazing in January. If this episode resonated, share it with a friend or DM Carrie on Instagram (@thrive.with.carrie) to join the January Nourished Reset Challenge! Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

    31 min

  7. 11/21/2025

    Presence over Protocol: Neo-Emotional Release & Integrative Care with Dr. Marisa Catapano (Episode 70)

    What if the biggest multiplier for your health isn’t another supplement—but presence? In this conversation, Carrie sits down with Dr. Marisa Catapano, a licensed Naturopathic Doctor (ND), Fellow of the American Board of Naturopathic Oncology (FABNO) and certified Neo Emotional Release Practitioner specializing in holistic healing, emotional wellbeing and integrative cancer care to explore how somatic work helps the body complete “stuck” emotional loops and why that matters for everything from thyroid and gut issues to integrative cancer care. You’ll hear: What Neo-Emotional Release is (a somatic, integrative approach drawing from parts work, breathwork, Traditional Chinese Medicine, and more)How “emotions as energy in motion” get interrupted and where that shows up in the bodyWhy presence often needs to come before (or alongside) protocols, labs, and biohacksGentle, everyday practices to build presence into what you’re already doing (no extra time required)A compassionate look at oncology: safety, timing, and real stories of hope and reconnectionThe difference between chasing symptoms and listening for what the body is trying to solveIf you’ve “done all the things” and still don’t feel well ~ or if you sense there’s a deeper root you haven’t touched ~ this episode will meet you with curiosity, clarity, and practical next steps. Connect with Marisa Website: https://www.marisacatapanond.com/ IG: https://www.instagram.com/dr.marisa.catapano/ LinkedIn: https://www.linkedin.com/in/marisa-catapano/ About Marisa Dr. Marisa Catapano, ND, is a naturopathic doctor specializing in integrative support for oncology patients and individuals navigating complex gut, digestive, and treatment-related symptoms. With a background in working closely alongside oncology teams, she combines evidence-based natural medicine with deep compassion—addressing both the physical and emotional layers of healing. Marisa is dedicated to meeting patients exactly where they are and empowering them with personalized tools, gentle guidance, and whole-person care. Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

    40 min

  8. 11/07/2025

    Thankful on Purpose: How Gratitude Builds Resilience (and Better Digestion) (Episode 69)

    After a busy season, Carrie is back—and kicking off November with a powerful reset: gratitude. Not the fluffy kind, but the kind that rewires your stress response and supports real, measurable health gains. In this episode, Carrie explains how practicing gratitude can shift your brain out of negativity bias, boost serotonin and dopamine, raise heart-rate variability (hello, parasympathetic “rest-and-digest”), improve sleep quality, ease anxiety, lower blood pressure, and even calm inflammation. You’ll get a simple, doable toolkit: the 3-item gratitude journal, “bless your meal” moments to prime digestion, gratitude walks, appreciation notes, a family gratitude jar, breathwork + gratitude stack, and habit-stacking tips (think: journal by the coffee maker, sticky-note prompts, and timed phone reminders). Carrie also shares personal stories that ground the science ~ and invites you to choose one practice to do consistently this week. Perfect for anyone feeling stretched thin, this episode helps you swap the “shoulds” for steady, grace-filled progress. Resources mentioned: The Body Keeps the Score; 5-Minute-style gratitude journals. Connect: Want Carrie’s printable Gratitude & Mindfulness Guide? Email carrie@thrivewithcarrie.com. Follow Carrie on: Instagram: https://www.instagram.com/thrive.with.carrie/ Facebook: https://www.facebook.com/carrie.o.chojnowski Visit https://thrivewithcarrie.com/ to book a free discovery call! See you next time! Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

    24 min
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4.9
out of 5
17 Ratings

About

Welcome to the Thrive with Carrie Podcast, your uplifting haven for women in midlife who refuse to let society and age dictate their health journey! If you’re tired of feeling stuck in a rut, join us for cutting-edge holistic health tips mixed with laughter, grace, and practical wisdom. Hosted by Carrie Chojnowski, a Holistic Gut Health Practitioner and Certified Health Coach, this podcast is your guide to navigating midlife with confidence, clarity, and vitality. Carrie knows what it’s like to feel lost and wonder if your body will ever feel “right” again. After battling numerous health issues herself, Carrie dug deep into holistic health and has gathered an arsenal of simple, effective strategies backed by science to improve those pesky midlife issues that so many women struggle with. From gut health to glucose and hormone balance, Carrie will empower you with actionable advice, easy-to-use tools, and a sprinkle of inspiration. Whether you’re seeking weight loss solutions, hormone harmony, ways to reduce inflammation or practical tips to thrive, Carrie's got you! Reclaim your unique sparkle, shed what no longer serves you, and embrace a life of vitality, joy, and balance as you approach 50 and beyond. So grab your favorite smoothie or cup of tea, kick back, and let’s embark on this empowering journey together. It’s time to step into your power, radiate confidence, and flourish like never before. It’s time to Thrive with Carrie! 

Information

  • Creator
    Carrie Chojnowski
  • Years Active
    2024 - 2026
  • Episodes
    77
  • Rating
    Clean
  • Copyright
    © 2026 Thrive with Carrie
  • Show Website
    Thrive with Carrie