Episode Description:

Grab your weights and your whey protein, because in this solo episode, we’re diving into a topic that resonates deeply with many of us—why muscle mass is a necessity, particularly for women over 35. Together, we'll unpack the critical role of muscle in maintaining our metabolic health and how the inevitable hormonal shifts during perimenopause and menopause don't have to be a barrier to our strength and vitality.

Key Takeaways:

✅Discover how muscle mass directly influences your metabolic rate and plays a pivotal role in weight management as we age.

✅Learn why hormonal changes make strength training and protein intake crucial and how to adapt to these changes gracefully.

✅Explore the mental health benefits linked to muscle strength, including enhanced mood and extended life expectancy, with practical tips to integrate strength training into your life seamlessly.

✅Gain insights on how to optimize your protein intake and the significant impact of diversifying your protein sources for both muscle health and overall vitality.

✅Explore strategies to harmonize nutrition, exercise, stress management, and sleep to fortify muscle health and enrich your life holistically.

Embrace the strength within you. Integrating muscle health into your daily routine isn’t just about lifting weights—it's about lifting your spirits and enhancing your life at every level. Join me as we explore how simple changes can lead to significant gains in health, happiness, and longevity

Tune in on Youtube or your favorite podcast platform.

YouTube Link 👉 https://youtu.be/L-ULMbQv_wk

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Ever realize it’s 3 PM and all you’ve had is coffee and maybe a handful of something from the pantry? It happens. Lunch tends to be the meal that gets skipped, rushed, or thrown together last minute. But if you’ve been feeling drained, distracted, or dealing with mid-afternoon cravings, what you eat midday could be making a bigger impact than you think.

In this solo episode, we’re talking about why lunch matters (especially for women over 35) and how to make it work when life is busy. I’ll share simple, high-protein meal ideas that don’t take forever to prep, tips for meal prep that actually fit into a packed schedule, and on-the-go options for those days when sitting down for lunch just isn’t happening.

✅ How a solid lunch can keep your energy steady and cravings in check.
✅ The easiest ways to get enough protein without overcomplicating it.
✅ Quick, realistic meal ideas for busy days—whether you prefer to meal prep or need something fast.
✅ Easy grab-and-go options for when you don’t have time to cook.
✅ Small shifts that make a big difference in how you feel by the end of the day.
✅ And so much more…

If lunch hasn’t been a priority, maybe it’s time to change that. It doesn’t have to be perfect—just something that works for you. A little planning goes a long way in keeping you fueled, focused, and feeling good.

Want to stress less and feel better? Grab my free guide on What To Eat to Manage Stress when you sign up for my Substack: jessicacording.substack.com

Tune in on Youtube or your favorite podcast platform.

YouTube Link 👉 https://youtu.be/IKXLPSq6mSk

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Make sure to check out HiYo https://drinkhiyo.com/ Hiyo's mindful social tonics are mindfully crafted with organic adaptogens, natural nootropics, and functional botanicals to be the better-than-alcohol alternative

👉In this episode of Drama Free Healthy Living, host Jess Cording speaks with George Youmans, co-founder of HiYo, a non-alcoholic beverage company. George shares the origin story of HiYo, which was inspired by personal family struggles with alcohol-related issues and the lack of satisfying non-alcoholic alternatives.

They delve into the journey from concept to market, discussing the challenges of creating a delicious, functional drink packed with adaptogens, seeking funding, and overcoming production hurdles.

George also sheds light on the societal shift towards reduced alcohol consumption, the financial complexities of producing non-alcoholic beverages, and the importance of a supportive community in entrepreneurship.

With insights on maintaining balance and healthy living, this episode offers an inspiring look at innovation in the wellness industry.

🖋️ Some key points

(00:00) Introduction to the Podcast

(00:38) Meet George Yeomans: Co-Founder of Hyo

(03:23) The Origin Story of Hyo

(07:40) Challenges and Triumphs in Product Development

(13:15) Raising Funds and Market Reception

(22:31) Personal Reflections on Drinking Less

(28:07) Exploring Hyo's Product Line

(36:41) Industry Trends and Future Plans

(40:33) Final Thoughts and Farewell

🌎 Connect with George Youmans

LinkedIN https://www.linkedin.com/in/george-youmans-43428052

🎤 Podcast post-production by Seamless Multimedia

YouTube Link: https://youtu.be/AQ9C5rFXUdE

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Make sure to check out the book ‘The Ballerina of Auschwitz’

In this special episode of the Drama-Free Healthy Living podcast, host Jess Cording talks with Dr. Edith Eger, a renowned psychologist, Holocaust survivor, and author of bestselling books 'The Choice' and 'The Gift', as well as 'The Ballerina of Auschwitz'.

Joined by her grandson, Jordan Eager, Dr. Eger delves into her experiences, discussing how understanding and overcoming trauma can lead to inner strength and a positive mindset.

They touch on the importance of resilience, self-love, and the role young people play as future ambassadors for peace. The episode also emphasizes the significance of compassion, forgiveness, and the power of dreams even in the direst of circumstances.

👉 Dr. Edith Eger BIO

Dr. Edith Eger is an eminent psychologist and one of the few remaining Holocaust survivors old enough to remember life in the camps. A colleague of Viktor Frankl, Dr. Edith Eger has worked with veterans, military personnel, and victims of physical and mental trauma. She lives in La Jolla, California, and is the author of the bestselling and award-winning books The Choice and The Gift.

👉Jordan Eger

Jordan Eger is her grandson and collaborator and co-founder of Soul Search, which is the home of Dr. Eger’s online courses. He was the editor of the book.

🖋️ Some key points

(00:00) Introduction and Special Guest Announcement

(02:19) Meet Dr. Edith Eger and Her Grandson Jordan

(02:37) The Journey of Writing 'The Choice' and 'The Ballerina of Auschwitz'

(04:51) Lessons for Young Adults and Future Ambassadors of Peace

(08:19) Understanding and Overcoming Trauma

(10:26) Maintaining a Positive Mindset Post-Trauma

(17:28) Reflections on Compassion and Forgiveness

(20:12) Final Thoughts and Living Well

(22:33) Closing Remarks and Podcast Disclaimer

🌎 Connect with Dr. Edith Eger

Website https://dreditheger.com/
IG https://www.instagram.com/dr.editheger/
Facebook https://www.facebook.com/dreditheger/
🎤 Podcast post-production by Seamless Multimedia

YouTube Link: https://youtu.be/oVfiJMw1RLo

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Episode Description

Did you know that your evening drink might be sabotaging your sleep more than helping it? In this solo episode, we’re diving into the science of how alcohol impacts your ability to get the restorative rest your body craves. Whether it’s that post-dinner glass of wine or a nightcap before bed, alcohol’s effects on your sleep go deeper than you might think.

We’ll explore why alcohol makes you feel drowsy but leaves you waking up at odd hours, groggy, and far from refreshed. From the hidden ways it interferes with sleep cycles to its surprising link to snoring and even sleep apnea, this episode will shed light on the habits that may be holding you back from the quality sleep you deserve.

Key Takeaways

• Why alcohol might help you fall asleep faster—but interrupts deeper, restorative sleep stages like REM.

• How even small amounts of alcohol can disrupt sleep patterns, trigger snoring, or worsen sleep apnea symptoms.

• The connection between alcohol, poor-quality rest, and its impact on mental, emotional, and physical health.

• Simple strategies to improve sleep without relying on alcohol, including tips for creating a calm, consistent bedtime routine.

• Creative and non-alcoholic alternatives for unwinding and enjoying social moments.

• When and how to seek help for persistent sleep issues or concerns about alcohol

Think about your relationship with sleep and the habits you’ve built around it. Are those habits serving you, or is there room for change? Sleep is one of the most powerful tools for improving your health, mood, and energy. This episode will empower you with insights and practical steps to transform your sleep habits for the better.

Press play to start your journey to better rest and better days ahead!

YouTube Link 👉 https://youtu.be/K6skpMNPy9o

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Episode Description:

In this solo episode, I shed light on the critical yet often overlooked connection between sleep and weight management. Sleep is more than just downtime; it's a fundamental part of maintaining health, affecting everything from metabolism to mood. Tailored for women over 35, this episode unpacks how proper sleep can revolutionize your approach to maintaining a healthy weight and offers practical tips for improving your sleep quality.

Key Points:

• Discover why sufficient sleep is crucial for maintaining an efficient metabolism and should be a priority in your wellness routine.

• Let's bust some myths about weight loss, especially the "eat less, move more" mantra, and find out why sleep is a critical piece of the puzzle.

• Learn about leptin and ghrelin—your hunger hormones—how they're affected by your sleep patterns, and what that means for your appetite.

• Discuss how lack of sleep can lead to unhealthy food cravings and decreased motivation to exercise, complicating weight management efforts.

• Gain actionable advice on improving sleep quality through better sleep hygiene and creating an ideal sleep environment.

• Dive into specific advice for women over 35, addressing their unique challenges and offering tailored solutions to improve sleep.

• Consider joining my revamped "6 Weeks to Better Sleep" Course to implement what you learn and see real changes.

Reflect on how enhancing your sleep might transform not just your health but every aspect of your life, from energy levels to weight management. Are you ready to take control of your sleep and, by extension, your health? Tune in to this insightful episode to learn how you can start making changes tonight. Begin your journey to better health by understanding the vital link between sleep and weight management.

YouTube Link 👉 https://youtu.be/DR0gH_3vMzI

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Episode Description:

In this solo episode, explore ways to rediscover and refresh your health routines. Through a blend of personal insights and practical tips, this episode offers a roadmap to gently guide you back to a life of wellness after periods of disruption. Whether you're recalibrating after a vacation, busy work schedules, or personal stress, here are tailored strategies for slowly but surely re-establishing habits that nurture both body and mind.

Key Points:

- Accept Where You Are and Release Guilt: Learn how to accept your situation and let go of guilt, setting the stage for genuine progress.

- Start Small with Nutrition: Discover the impact of starting your day with hydration and simple, balanced meals to rejuvenate your body.

- Ease Back into Movement: Ease back into fitness with approachable exercises that fit into any schedule and boost your well-being.

- Re-establish a Sleep Routine: Get tips on creating a consistent sleep schedule that nurtures recovery and enhances daily energy.

- Plan for Simple Wins: Find out how focusing on small, attainable goals can lead to significant lifestyle changes.

- Mindset: Embrace the Process, Not Perfection: Shift your mindset to appreciate gradual improvements and adapt routines that fit your evolving life.

- Consistency Over Intensity: Highlight the value of regular, moderate efforts over sporadic, intense activities to prevent burnout and promote long-term wellness.

Tune in to rediscover your path to health with empathy and practicality, and let me help you tailor your approach to fit your life's current demands. This episode is not just about getting back into a routine, but it's about crafting a lifestyle that’s forgiving and adaptable, ensuring you feel supported throughout your health journey.

YouTube Link 👉 https://youtu.be/ZcPrHlCzjNQ

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

📌Metabolic Fix provides the programs and support systems you need to lose weight sustainably, heal your hormones, repair your relationship with nutrition and exercise, and take back control over your life. https://metabolicfix.purfitstudio.com/

📌Also check out the Hormone Assessment https://metabolicfix.purfitstudio.com/hormone-quiz

In this episode of the Drama Free Healthy Living podcast, host Jess Cording interviews Ashley Fillmore, a leading expert in sustainable weight loss.

We discuss Ashley's comprehensive approach to helping women heal their metabolism, balance hormones, and achieve lasting body composition changes.

With nearly 20 years of experience, Ashley shares her insights on the importance of personalized plans, the impact of nutrition on hormonal health, and debunking diet myths.

They also cover various phases of transformation and the significance of hormone testing and advocacy for one's health. Packed with actionable advice, this episode is vital for anyone looking to improve their overall well-being and achieve sustainable health results.

🖋️ Some key points

(00:00) Introduction and Host's Excitement

(00:24) Guest Introduction: Ashley Fillmore

(01:32) Personal Anecdote: Signs from Dad

(03:27) Podcast Overview and Topics

(04:37) Ashley's Journey and Expertise

(10:54) Challenges in Women's Health

(21:20) Phases of Transformation

(24:36) Eating for Hormonal Health

(24:59) Breaking the All-or-Nothing Mindset

(25:33) The Results Phase: Sustainable Fat Loss

(26:27) Game Changers for Clients

(29:07) The Importance of Hormone Health

(32:09) Recommended Hormone Tests and Assessments

(34:53) Advocating for Your Hormone Health

(38:14) Lifestyle Changes for Hormonal Balance

(40:45) Empowering Women with Hormonal Health Knowledge

(43:32) Final Thoughts and Resources

🌎 Connect with Ashley Fillmore

Website https://metabolicfix.purfitstudio.com/
Instagram https://www.instagram.com/ashley_fillmore1/?hl=en
Twitter https://twitter.com/purfitstudio?lang=en
Podcast https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success

Hormone Assessment https://metabolicfix.purfitstudio.com/hormone-quiz

👉 Ashley Fillmore BIO

Ashley is a leading expert in sustainable weight-loss. She helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley has a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly twenty years of experience! Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™. She is deeply committed to helping women better their lives, and strives to inspire others to embrace the life of health, happiness, and self-love they deserve.

🎤 Podcast post-production by Seamless Multimedia

To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues.

YouTube Link 👉 https://youtu.be/ubMFcShsSPw

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording