Épisodes

  • My Trainers: The Fitness Advice Women Needed Years Ago

    My Trainers: The Fitness Advice Women Needed Years Ago
    Feb 10 2026
    Strength training is one of those things most women know they should be doing…
    but no one really explains where to start, what actually matters, or how to walk into a gym without feeling completely out of place.So in this episode, I brought in the women I trust with my training - Tash and Eftie, coaches at FiitClub, a boutique strength studio built around real women, real bodies, and real lives.Because this conversation isn’t about gym culture, six-packs, or doing more for the sake of it.
    It’s about helping you feel strong, confident, capable, and supported, especially if you’ve ever felt intimidated by the weights room, stuck doing cardio, or confused about what actually works.We’re having the honest conversations women are rarely given access to: cardio vs strength training, from fat loss to gym fear, busy schedules, cycles syncing your workouts, training during pregnancy and the the importance of community, consistency, and how to really get results.🤝 CONNECTFollow: FiitClubWebsite: https://www.fiitclub.com.au/Buy Tickets: SUNDAY WELLNESS CLUB
    February 22nd– a women-centered wellness day with workout, workshop, and community.🧾 LINKS & RECEIPTS⁠FREE 1:1 Foundational Health Review ⁠(Limited Time offer - 10 women only) - Secure your Spot
    ⁠⁠Watch FULLY CHARGED ⁠⁠- watch the FREE Masterclass to start your 2026 at an advantage
    ⭐ SUPPORT THE SHOWPlease Subscribe, Rate, and Review over on Apple Podcasts to help support the show! Share to your IG stories & follow along on instagram for all the updates Follow Monique at ⁠⁠⁠@itsmoniquetook⁠⁠
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    50 min
  • 74) Exploring Sapien: Health, Costa Rica Adventures, and Processed Meats

    74) Exploring Sapien: Health, Costa Rica Adventures, and Processed Meats
    Feb 4 2026
    In this episode, Brian Sanders and Chris return to the Sapien podcast after a brief hiatus spent traveling. The duo dives into the purpose and content of the podcast, contrasting it with the Peak Human podcast that focuses on conversations with scientists and doctors about health, fitness, and nutrition. They emphasize actionable health advice and fun topics on Sapien. They touch on feedback received, the importance of real results in fitness, and the phenomenon of healthy lifestyle enthusiasts flocking to Costa Rica. Brian shares his experiences in Santa Teresa, Costa Rica, discussing its safe and vibrant community, his spontaneous adventures, and the health-conscious people he meets. The conversation shifts to analyzing the misconceptions surrounding processed meats and nitrites, debunking the fear of deli meats, and highlighting the natural historical context of processed meats in diets. They also explore the potential for starting new educational institutions and reflect on maintaining critical thinking for health-related matters. 00:16 Understanding the Sapien Podcast 02:25 The Importance of Results in Health and Fitness 04:09 Brian's Costa Rica Adventure 05:59 The Magic of Santa Teresa 15:04 Discussing Processed Meats and Health 22:03 Nitrates and N-Nitroso Compounds 22:15 The Need for a New Pill 22:35 Critique of Scientific Understanding 27:57 Processed Meat and Mediterranean Diet 28:41 Critical Thinking and First Principles 38:24 Life in Costa Rica vs. LA GET BEEF TALLOW PRODUCTS http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg
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    44 min
  • The Morning Non-Negotiables That Separate Successful Women

    The Morning Non-Negotiables That Separate Successful Women
    Feb 3 2026
    If morning routines actually worked the way Instagram says they do, every woman with a matcha and a journal would be wildly successful.In this episode of In Her Era, I'm dismantling the romanticised, unrealistic idea of morning routines and replacing it with something that actually works: science-backed habits that prime your brain, biology, and energy for execution.This isn’t about waking up at 4am, ice baths, or a 12-step wellness checklist.
    It’s about reducing decision fatigue, stabilising energy, protecting focus, and setting your nervous system up to win the day — consistently.I break down the needle-moving morning habits that take less than 30 minutes, why they work from a neuroscience and biological perspective, and how to adapt them to your life — whether you’re single, busy, a mother, building a business, or all of the above.I also walk you through my own minimalist morning routine — not because you need to copy it, but to show how powerful simplicity becomes when habits are intentional.If you want 2026 to be your most focused, energised, and successful year yet — this episode is one you'll want to dive into.Because your morning doesn’t need to be aesthetic.It needs to make your life easier, your brain sharper, and your goals more inevitable.
    🧾 LINKS & RECEIPTSFREE 1:1 Foundational Health Review (Limited Time offer - 10 women only) - Secure your Spot
    ⁠Watch FULLY CHARGED ⁠- watch the FREE Masterclass to start your 2026 at an advantage
    ⭐ SUPPORT THE SHOWPlease Subscribe, Rate, and Review over on Apple Podcasts to help support the show! Share to your IG stories & follow along on instagram for all the updates Follow Monique at ⁠⁠@itsmoniquetook⁠⁠
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    26 min
  • EP345: Better Sleep Starts Under Your Nose: Myofunctional Therapy & Breathing

    EP345: Better Sleep Starts Under Your Nose: Myofunctional Therapy & Breathing
    Feb 2 2026
    In this episode, Cathy Sykora sits down with Karese Laguerre, a Registered Dental Hygienist and Myofunctional Therapist, to explore how the way we breathe—and where our tongue rests—can deeply influence our sleep, anxiety, digestion, and overall health. Karese shares how myofunctional therapy strengthens the muscles between the eyes and shoulders to promote better breathing and restorative sleep. They discuss the surprising signs of poor breathing, such as chronic anxiety and fatigue, and dive into simple, actionable tips like nasal hygiene routines and using nasal strips. Karese also breaks down the role of the vagus nerve, why nasal breathing is superior to mouth breathing, and how sleep quality is far more important than sleep quantity. In this episode, you'll discover:
    • What myofunctional therapy is and how it transforms breathing and sleep
    • How to identify if you're breathing incorrectly and why it matters
    • Why nasal hygiene should be part of your daily routine
    • The science behind nasal vs. mouth breathing—and why it affects sleep and immunity
    • How your tongue's resting position impacts vagus nerve stimulation and breathing
    • The truth about sleep duration vs. sleep quality
    • How myofunctional therapy can help with TMJ, tongue ties, and more
    Memorable Quotes:
    • "Breathing is the most critical thing to our life...who of us can go more than a few minutes without air?"
    • "What feels like sleep is really just rest—not necessarily restoration of all your bodily functions and cognition."
    • "Most people don't even know where their tongue is supposed to rest—and that's the start of the problem."
    Bio:
    Karese Laguerre is a Registered Dental Hygienist and Myofunctional Therapist. She founded The Myo Spot, a practice dedicated to amplifying oral wellness into whole-body wellness through virtual therapy. Karese helps clients of all ages with issues like tongue ties, TMJ disorders, sleep apnea, anxiety, and breathing dysfunction. She's also the author of Accomplished: How to Sleep Better, Eliminate Burnout and Execute Goals, and a passionate educator helping people improve their lives through better breathing. Mentioned in This Episode:
    • Accomplished: How to Sleep Better, Eliminate Burnout, and Execute Goals
    • The Myo Spot
    Links to Resources:
    • Health Coach Group Website: thehealthcoachgroup.com
    • Special Offer: Use code HCC50 to save $50 on the Health Coach Group website
    • Leave a Review: If you enjoyed the podcast, please consider leaving a five-star rating or review on Apple Podcasts.
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    22 min
  • Why Your Vision Board Doesn't Work Without This

    Why Your Vision Board Doesn't Work Without This
    Jan 27 2026
    January motivation alone won’t carry you to December success. And it's why most women won't achieve their goals.In this episode of In Her Era, I’m breaking down the exact goal-setting framework I use to actually follow through - one that’s been built from years of iteration, high-performance strategy, and neuroscience-backed behaviour change.Because goals don’t fall apart due to a lack of desire.They fall apart because there’s no structure underneath them.This episode walks you through my 3-step goal projection process - from categorising your life into clear buckets, to choosing focused priorities for the year, to breaking big goals into micro-actions that actually fit into real life.You’ll learn how to stop spreading yourself thin, stop relying on willpower, and start building habits, routines, and environments that support the woman you’re becoming — even when motivation drops or life gets busy.This is the first episode in a New Year series designed to help you build a high-performing year from the inside out - not by doing more, but by creating the systems that will sustain you to achieve those goals.If you’re ready for 2026 to be the year you stop starting over… this episode sets the foundation.

    🧾 LINKS & RECEIPTSFollow Monique at @itsmoniquetookWatch FULLY CHARGED - watch the FREE Masterclass to start your 2026 at an advantage⭐ SUPPORT THE SHOW
    Please Subscribe, Rate, and Review over on Apple Podcasts to help support the show! Share to your IG stories & follow along on instagram for all the updates
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    25 min
  • 73) Beyond Hormones: A Deep Dive Into HRT and TRT

    73) Beyond Hormones: A Deep Dive Into HRT and TRT
    Jan 14 2026
    In this episode, Chris Krueger and Brian Sanders discuss hormone replacement therapies, particularly HRT (Hormone Replacement Therapy) and TRT (Testosterone Replacement Therapy), highlighting their pitfalls and advocating for natural solutions. Broadcasting from Hawaii, they touch on the importance of lifestyle changes to balance hormones and emphasize dependency on natural hormone production over synthetic replacements. Chris shares critical stories and analogies to illustrate the potential dangers of these therapies, including how improper use can disrupt lives. The discussion also covers the new food pyramid, nutritional insights, and promotes a nutrient-dense diet over processed foods. They touch on the importance of resilience, community, and maintaining a balanced lifestyle. 01:09 Discussing Hormone Replacement Therapy (HRT) 03:03 The Dangers of Testosterone Replacement Therapy (TRT) 06:01 The Analogy of American Lawn Mowers 12:57 The Food Lies Project and Public Perception 18:37 Discussion on the New Food Pyramid 21:28 Brian's Beach Encounter 22:16 Scientific Papers on Food and Nutrition 25:38 Debate on Carbohydrates and Insulin 33:58 Promoting Products and Upcoming Events GET BEEF TALLOW PRODUCTS http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg
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    33 min
  • 72) Conspiracies and Controversies: Unpacking the Truth

    72) Conspiracies and Controversies: Unpacking the Truth
    Jan 7 2026
    In this episode, Chris and Brian discuss a range of topics as they wrap up the year 2025. They touch on personal holiday experiences, including Brian's unique gift-giving tradition of making meat chips and a humorous discussion about him giving out his phone number on Christmas. The conversation delves into Brian's recent scientific papers on food processing and nutrient energy quotient and debunking some diet myths. SHOW NOTES: 00:47 Christmas Gifts and Traditions 01:46 Personal Life and Fitness Goals 03:31 Brian's Cool Life in Hawaii 05:14 Boat Trip and Dating Adventures 14:44 Legacy and Scientific Contributions 24:43 Understanding Food's Impact on Health 25:58 Introducing the Nutrient Energy Quotient (NEQ) 27:28 The NEQ Scale and Its Implications 35:16 Debunking Diet Myths 39:25 Conspiracy Theories and Media Manipulation GET BEEF TALLOW PRODUCTS http://NosetoTail.org FREE SAPIEN FOOD GUIDE http://sapien.org Follow along: http://twitter.com/FoodLiesOrg http://instagram.com/food.lies http://facebook.com/FoodLiesOrg
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    50 min
  • EP344: Decluttering Your Life with Julie Corracio

    EP344: Decluttering Your Life with Julie Corracio
    Jan 5 2026
    What if clutter isn't just about messy spaces, but a reflection of your inner world? In this episode, Cathy Sykora chats with Julie Corraccio, award-winning professional organizer and life coach, about a holistic approach to decluttering that goes far beyond simply tidying up. Julie redefines clutter as anything that prevents you from living a life you love, whether it's physical, emotional, digital, or relational. From the mental health effects of a messy environment to the hidden reasons we hold on to things, this conversation will inspire you to let go—thoughtfully and with compassion. In this episode, you'll discover:
    • Julie's holistic definition of clutter and why it matters
    • The connection between physical mess and mental stress
    • How clutter can affect your health, sleep, and productivity
    • Why decluttering isn't one-size-fits-all and how to find your own method
    • Tips for letting go of inherited items without guilt
    • How digital clutter can be just as draining as physical clutter
    • The emotional side of downsizing and how to approach it with care
    Memorable Quotes:
    • "Clutter is anything that prevents you from creating a space you love and a life you choose, deserve, and desire."
    • "Our memories aren't in the object—they're in our heart and head."
    • "You are good enough, you are worthy, and you are loved no matter what."
    Bio:
    Julie Corraccio is an award-winning professional declutterer & organizer, certified life coach, and author of 15 books. She is passionate about supporting people in clearing clutter in all areas of their lives; getting organized; and becoming more mindful and aware. For a decade, she hosted the popular podcast Clear Your Clutter Inside & Out. Happily married to Tony, she is also at the beck and call of rescued black cats Antonio, NiNi, and Gus. Based in Wheeling, WV, Julie works with people all over the world. She enjoys hiking, reading, learning about environmental and animal issues, and baking. The bathtub is her woman cave. Mentioned in This Episode:
    • Clearing Clutter: Change Your Life book
    • Julie Corraccio's Website
    Links to Resources:
    • Health Coach Group Website: thehealthcoachgroup.com
    • Special Offer: Use code HCC50 to save $50 on the Health Coach Group website
    • Leave a Review: If you enjoyed the podcast, please consider leaving a five-star rating or review on Apple Podcasts.
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    22 min