This is probably one of my most open and vulnerable episodes. I had to record this week’s podcast twice because the first time I spoke way too fast.

I was nervous. I have never shared what I share on today’s podcast.

You are NOT the sum of your parts.

And so often we do this…

Measuring yourself by your ‘imperfections’…

Your thighs.

Your stomach.

Your feet. 

Your arms.

 Your chin.

 Your teeth.

Your wrinkles. 

That scar.

Your weight.

And you look to others and compare yourself on that one criterion.

She has smooth skin.

She has perfect teeth.

The perfect body.

I wish I could say this is something I used to do, but I still do it.

And honestly, I often don’t even realize I am doing it.

It’s like a soundtrack that’s been on repeat for YEARS.

It becomes background noise; you don’t even know it's there.

But what if we rewrite that script? What if they were not problems that needed to be fixed?

What if different didn't mean wrong?

What if you decided to truly love yourself, fully and completely?

Would you feel freer?

Would you be more open to adventure and intimacy?

Would you take care of YOU? Eat to nourish your body and give yourself energy? Move your body to be strong and energized?

How would life be different?

Thank you for listening,

-Tanja x

You commit to losing weight, resist temptations, but then that binge happens, and you're left wondering, "What happened to my willpower?"

Can you relate?

Willower is a battery that diminishes the more you use it. It is NOT a realistic key to weight loss. 

Relying on willpower is a red flag. 

Willpower is another dieting trap.

It’s a quick fix.

It’s the easy way out, avoiding the deeper habits and the root cause that led to weight gain in the first place. 

If you want to break free of the struggle with food and your weight, I created this podcast for you. 

Join me on episode 371 for a deep dive on how to lose weight without relying on willpower, and feeling deprived.

Plus I share something very personal that I’ve never shared on the podcast before.

Press play and let’s chat!

-Tanja x

P.S. If you are are a woman over 40 and are ready to end the struggle with food so you can lose weight without the obsession and feel free in your body and life, it's YOUR TIME! Get started with a call here: www.tanjashaw.com/apply

You asked “what are some of your top book recommendations?’ and here's my answer!

I generally have a book on audible and a 'real' book or two on the go. In this podcast I share my favourites in 2023.

I also share a few of my insights and takeaways from each book, so even if you don't read it, you'll get a lot out of this episode!

I did a similar episode in 2021 (check out episode 262 of the podcast). I thought I also did one last year, but now I can't find it. This time of year you might be spending more time reading indoors with a cup of tea and a blanket, or perhaps you’re looking for gifts for others, or yourself. 

Here’s my list for 2023.

Come as You Are by Emily Nagoski
Untamed by Glennon Doyle
Finding Your Way Home: A Soul Survival Kit by Melody Beattie
Is This Normal? By Jolene Brighten
Breathe by James Nestor
Love Yourself Like Your Life Depends on It by Kamal Ravikant

How many diets have you been on? How many times have you tried to ‘clean up your eating’ or ‘kick sugar’, only to find yourself back in the pantry with your face in a box of Oreos?

It’s frustrating, but as my guest, Danielle Daem says “Sugar addiction is NOT your fault. But it is your responsibility to heal.”

Danielle Daem is a Sugar Freedom Expert and somatic Embodiment Coach who is passionate about helping women heal their relationship with sugar and themselves so they can reclaim control over their health and energy once and for all!

In our conversation you’ll discover:

• whether you are, indeed, a ‘sugar addict’

• if you should give up sugar altogether, or have some in moderation

• why most sugar detox programs don’t work for the long-term

Press play, and enjoy my conversation with Danielle Daem.

I’m so glad you’re here!

-Tanja x

Get in touch with Danielle:

Facebook: https://www.facebook.com/danielledaemcoaching

Instagram:https://www.instagram.com/danielledaem/

YouTube: https://www.youtube.com/channel/UCLCqU7XE_KU1xPmjkpZyGPA

FREE 3 part “Kick Emotional Eating” Workshop Series: https://danielle-daem.mykajabi.com/stress-eating-series

If I had a nickel every time I heard someone tell me, "I know what to do... why am I not doing it?" Well, I'd have a lot of nickels.

Here's the thing: it sounds true, but it's a lie that's keeping you stuck. It's a convenient excuse that's keeping you comfortable.

Here's what I mean: You might KNOW the surface-level habits, tactics, and strategies. You know you should be going to bed earlier, working out more, skipping the wine, eating less, reducing carbs, not eating at night, etc.

But that's not the knowledge you're missing. That's the easy part. That's not the work you need to do.

I love workout plans and recipes as much as the next person, but that's rarely what's needed to make a lasting transformation.

What you need to learn is what's happening in your mind and in your heart. What are the stories? What are the patterns? What are the belief systems that you must overcome so that you can start creating a new story?

"I know what to do. Why am I not doing it?" is a convenient excuse that is keeping you stuck.

Join me for a bit of tough love as we dive right into this common phrase and belief that is keeping you exactly where you don't want to be.

-Tanja x

Have you, or someone you care about, ever been told by your doctor that everything is normal, even though you barely have enough energy to make it through the day?

Do you have an autoimmune condition and are not sure how you should be eating (or never told that what you eat even matters?)

Do you have dietary restrictions (either due to a health condition or a desire to take care of your health) and have trouble navigating restaurants and travel without feeling deprived?

Do you want to listen to an inspiring story?

If you answered YES to any of the above (for yourself or someone you care about), you’re going to LOVE my conversation with Ginny Mahar, the Hypothyroid Chef.

Here are some of the gems you’ll discover in this episode:

• Why it is 100% possible to be on thyroid medication, with a normal TSH and have thyroid dysfunction

• How to eat for autoimmune conditions (including Hashimotos)

• Why you need to be an advocate for YOUR health and you need to TRUST yourself. If something feels off, it IS!

• How to navigate travel and eating out when you have dietary restrictions

Ginny Mahar, FMCHC, is a thyroid health and cooking coach who teaches Thyroid Thrivers how to cook well, eat well, and live well so they can FEEL WELL. Ginny has a 20+ year background as a Cordon Bleu-trained chef, food writer, and cooking instructor, but her career took a turn after a Hashimoto's diagnosis in 2011.

Through her personal health transformation, she became a passionate thyroid advocate on a mission to empower and support others on their healing journeys. She hosts a group health coaching community called The Thrivers Club and works with clients one-on-one as a Functional Medicine Health Coach. Ginny shares thyroid-friendly recipes and lifestyle content on http://hypothyroidchef.com , and the Thyroid-healthy Bites Podcast.

Let’s dive in!

Tanja x

LINKS:
Travel friendly tips from Ginny: https://www.hypothyroidchef.com/blog/travel-friendly-foods-for-thyroid-thrivers

Ginny's Instagram: https://www.instagram.com/hypothyroidchef/

FVY Podcast: Thyroid and Your Metabolism: https://www.tanjashaw.com/fvy339/

Hashimotos's Protocol by Izabella Wentz: https://amzn.to/3MyJmFL

Do you or someone you know have high cholesterol?

Were you simply prescribed a statin or told to limit your intake of cholesterol or saturated fat?

Are you trying so hard to take care of your health, but your blood chemistry shows otherwise?

Many of my podcasts focus on mindset, our beliefs, our energy, and being consistent. In this episode, we're diving into the SCIENCE.

I find it so FRUSTRATING that when you have high cholesterol, there is rarely any investigation into WHY these markers are high, with the exception of a recommendation to eat less fat and get a bit more exercise.

Are you curious about what really influences cholesterol levels and heart health? 

Join me as I dive into the heart of health, science, and empowering YOU to become an advocate of your own health. You'll learn:

• How high cholesterol is often a SYMPTOM of other dysfunction in the body, and what to look for to improve your cholesterol levels
• Why avoiding saturated fat and meat may not be the ultimate answer.
• The functional health perspective that goes beyond "one-size-fits-all" solutions.

I'm so glad you're here. Thank you for being part of this incredible community of people who want to take charge of their health and well-being.  

-Tanja x

P.S. Don't forget to subscribe, rate, and share the podcast with your friends and family. 🌟

LINKS Mentioned:

The Great Cholesterol Myth
Deep Dive: If Your Gallbladder Has Been Removed

I get it, mindset talk is everywhere these days, but most people have it all wrong. 

You've probably heard a thousand times that your mindset is crucial, but nobody really teaches you HOW to transform it. Coaches often throw inspirational quotes at you or say, "Just stay positive" or "Stick with it," leaving you with that nagging feeling of, "I need the right mindset, but how?"

These positive affirmations, like "just stick with it," might give you a temporary boost in motivation, but they're like a band-aid fix, leading to a never-ending cycle of ups and downs.

In this week's podcast, I break it down for you. 

Changing your mindset isn't something that magically happens. It's an active process, and that's a WONDERFUL thing. It means that you can take steps to work on it every single day.

It involves unraveling those deep-rooted limiting beliefs and understanding those B.S. thoughts that get in your way. If you don't do this, you'll keep circling those same unhelpful patterns and habits.

How do we do this? It starts with slowing down and becoming aware of your thoughts and patterns. Be curious without judgment. And then, it's a process of learning how to have better conversations with yourself.

Join me on this week's podcast to dive into the actual HOW of changing your mindset. I share simple tools and strategies that I use personally, and with my clients, to create a powerful mindset shift.

In case you skip this episode, I want you to know this:

There's no destination where you'll always have the "right mindset." There's no permanent arrival point. But once you have the tools, you'll know how to shift your mindset. Don't beat yourself up if you have some rough thoughts – it doesn't mean you're doing it wrong.

Press play and let's work on untangling those beliefs and shifting that mindset together. 

-Tanja x 

When you hear the words "learning opportunity", what comes to mind? For me, its an euphenism for a failure or mistake.

"No, you didn't fail, you learned!"
"We learn from failure, not from success".

I do agree that failures and mistakes are opportunities to learn.
I do NOT agree that we don't learn from success.

I think that we can learn A LOT from success, and in podcast I share how to do it. 

Recall a time in life (maybe it's right now) when things were working.

Maybe it's a time that you were feeling very committed to your health goals.
Maybe it was a time that following through on habits just felt easy.
A time you had more energy.
A time you consistently slept 8-9 hours a night like a baby kitten.
A time where you were very connected with your spouse and had a lot of fun with sex.
A time where you were just, well, feeling GOOD.

Then, press and join me on a simple process to create your 'best self operating system'.

Success leaves clues. Success is an EXCELLENT opportunity to learn.

Take a listen and let me know what you think!

-Tanja x

P.S. Here's the link to get a discount off of Deep Sleep for Canadians. 

I ventured out on a solo hike last weekend.

Tears streamed down my face as I climbed to the peak. And on the descent, I couldn't hold back the uncontrollable sobs.

It's definitely harder to cry while hiking up a mountain :) 

During a coaching session last week, one courageous woman shed tears. She kept repeating, "This is silly. I shouldn't be struggling like this."

The pressure to maintain a perpetual positive facade weighs heavily on us. We're bombarded with messages urging us to "stay positive" and "look on the bright side." But what if this relentless pursuit of positivity is doing more harm than good?

There's a hidden side to this constant striving for positivity.

When we continually push away our negative emotions, we deny ourselves the chance to process and heal from them. And if we suppress them long enough, they take a toll on our mental well-being. They lead to heightened stress, anxiety, and sometimes even depression. It's like bottling up a volcano; eventually, it will erupt.

Remember Unikitty from the Lego Movie? That unicorn-cat mash-up who epitomized happiness and positivity until she transformed into Ultrakatty, an oversized, roaring fighting machine.

Suppressed emotions can also surface as physical health issues: digestive problems, stomach pain, tight muscles, or turning to food and other crutches as coping mechanisms.

By sidestepping or neglecting difficult emotions, we miss opportunities for personal growth and learning.

Press play on this podcast, head out for a walk, or grab a cup of tea and listen in. If we were in the same room, I'd offer you a big hug, and we'd share a good cry together.

Sending you warmth and understanding,

-Tanja 💕🌟

If you've been on a quest to achieve your goals, whether in health, fitness, or any area of life, you've probably heard of SMART goals – specific, measurable, attainable, relevant, and time-bound. They're like the trusty compass guiding us toward success. But let's dive deeper as there's more to the story. 😉

In the past, you may have sat down together to craft these SMART goals. They're neat, precise, and sound pretty good on paper. For instance, "lose 15 pounds by November 1" or "run a 5K in under 30 minutes by October 15th." 

But, when it comes to taking care of your health, they're pretty ineffective.

Here's why:

They are based soley on RESULT, which you can influence, but not control.

They don't focus on what you will DO, and more importantly, WHO you need to become. 

Enter: Identity based goals.

These goals are not just about the 'what' but also the 'who.' It's about becoming the person who effortlessly achieves those habits. It's about rewriting the story you tell yourself, the self-talk that shapes your reality.

Imagine saying (and believing), "I am a fit, healthy person who makes choices that support my well-being." See the shift? It's like giving yourself a superpower cape.

And the thing about identity-based goals is, they align with the idea that we can never outperform who we THINK we are. It's all about upgrading your self-perception. 🦸‍♀️

Our self-talk shapes our actions. 

If you've struggled with setting and achieving goals, I recorded this podcast for you. 

Take me out for a walk and let's have a conversation.

-Tanja x

"I'm basically lazy"
"I'm fat and ugly"
"Your skin is so saggy. Everytime you move you wobble. It's ugly"

These are actual words that women in my recent 5 Day Challenge would say to themselves.

Ouch.

I have done a few podcasts in the past on body acceptance and appreciation (check out episode 46 and 222 of the podcast) AND I believe it's a topic we need to speak about often.

It's not like we can listen to a podcast or read a book and then consistenly have positive, kind, helpful thoughts about ourselves. 

Body appreciate and acceptance is a practice. And I am working on it right alongside with you.

In this week's episode of the Fit + Vibrant You Podcast I share 5 mindset shifts and practices that have helped me to appreciate my body.

I hope it helps you as well, because life is different when you feel good in your body and you deserve to feel good.

-Tanja x

You can have the best sex of your life in midlife.

Angie Byrd, my guest on this week’s podcast, stands behind that statement, and I would like to agree.‌

This podcast is all about helping you do midlife and beyond well. And in order to thrive and be our best selves, we need sex, connection, love and pleasure. Plus, when we are nourished through meaningful relationships, pleasure, passion and purpose, we can have a more relaxed relationship with food and body.

Angie Byrd turns life's big questions into quests for wellness, peace, true wisdom, and living with unbridled passion. A natural leader, the insights learned from decades of living, intense experiences and working with world-class teachers led her to coaching women in the areas of health and wellness, relationships and sex, spirituality and leadership.

She is the host of the Midlife Magic and Mayhem Podcast, a weekly show for women who are ready to enter unconventional conversations about what it means to be a modern woman in midlife. This show offers the perspective of midlife as a window of opportunity to evolve and blossom into the unique, well, radiant woman that is at the core of her being.

A curious curator and mentor, Angie Byrd walks with her listeners and clients, side by side, on the path of feeding the well, wise, wild woman in us all…creating a delicious marriage of magic and mayhem along the way.

Some of my takeaways and aha moments from this episode were:

💜 How to identify and break through the most common barrier to experiencing pleasure and intimacy

💜 How to start a simple self-pleasure practice to connect to your body and feminine energy in less than 30 seconds a day

💜 The most important mindset shifts we need to make room for pleasure and intimacy in our life

I’m glad you’re here.

To get in touch with Angie, you can visit her on her website: 
www.angiebyrd.com or Instagram (@angie.byrd)

Angie also has runs a couples retreat: www.theplayground.love.

-Tanja x

“I fell off the wagon”
“I went totally off the rails”
I hear that all of the time.

Then comes the guilt and shame spiral, or making the failure epic. After all, if we’ve already fallen off the wagon, we may as well play in the mud puddles while we’re there (aka chips, chocolate, extra wine, leftover cold pizza, skipped workouts, etc.)

Feeling like we're broken, or 'what's the point' it can take weeks, months, or even years to recommit.

My friend, even if you've identified as a serial starter or 'all or nothing' thinker for decades, you can start a new practice right now.

A practice where if you go off plan, you have the skills to regroup and carry on right away (but not let the fact that you can get back on track right away be your permission slip for going off plan in the first place).  

Today on the podcast I share the mindset shifts and strategies I use to regroup and keep going when I am drifting off plan or losing focus on my goals.

Take a listen.
I'm glad you're here.

-Tanja x

P.S. If you like this podcast you're going to LOVE Empowered Weight Loss, where I get to work side by side with you for 6 weeks to help you take control over food, lose weight that fits with your LIFE and LIFESTYLE without the restrictive diets.

Aging is not synonymous with decline.

Read that again and let it sink in.

It is possible for this decade of your life to be better than the last.
It is possible to experience vibrant health and energy in your second half of life.
It is possible that your best years are still to come.

If that sounds like a ‘yes please!’ to you, you’re going to love my interview with Karen Viesta.

Karen Viesta is a Certified Health and Lifestyle Coach who works with women over 40 who want to transform their bodies and their lives. She is the founder of Wellegant Woman Coaching and host of the podcast, Wellegant Woman: Redefining Midlife (currently ranked #9 in Apple’s List of the Top 50 Midlife Podcasts). After going through her own midlife reinvention, Karen is passionate about helping women in midlife to age powerfully, create extraordinary health and vitality, and make each new decade even better than the last.

Listen in to my conversation with Karen to discover:

• How to ditch the attachment to the number on the scale and instead focus on the metrics that REALLY matter in midlife and beyond
• Why we fizzle after the newness of a program wears off, and how to stick with it
• How to deal with judgement from others when you say no to the glass of wine or fries when going out with friends
• Why ‘everything in moderation’ may not to be working for you, and what to do instead

I’m really glad you’re here.

As you listen, consider ‘What is the ONE THING I’m going to take away from this episode?’ Better yet, message me (instagram is best: www.instagram.com/tanja_shaw or email tanja@tanjashaw.com is best) and let me know!

-Tanja x

Get in touch with Karen:

Website: https://wellegantwoman.com/
Podcast: https://podcasts.apple.com/us/podcast/wellegant-woman-redefining-midlife/id1666093399
Midlife Glow Up Guide: 7 Days to Your Healthiest and Most Radiant Self: https://wellegantwoman.com/glowup/

Do you ever feel like there's just not enough to go around? Maybe you feel restricted around food. Maybe you feel like success is a limited resource?

I certainly feel like that. I wish I could write that last sentence that in past tense, but truthfully its a feeling that comes up a lot. 

I don't feel like there's enough.

Wayne Dyer wrote "abundance is not something we acquire. It's something we tune into". 

And on this last week's hiking adventure I was given the opportunity to tune in. 

While this topic may seem like a bit of a jump from a typical health and wellness topic, I promise you that I tie it altogether in the episode.

I'm so glad you're here.

Tanja x

This podcast was inspired by a workout I did at home yesterday. It took less than 30 minutes, used very little equipment and definitely got the job done.

Side note: I REALLY didn't feel like working out. But once I made the DECISION, I stopped arguing with myself and getting started became so much easier. I talk all about decision making in episode 352.

Today I want to take you behind the scenes and share what I do for my workouts, my favourite fitness apps and favourite pieces of fitness equipment.

Here are a few other workout related podcasts I've done:

How to Get Motivated to Workout: https://www.tanjashaw.com/fvy239/
Spice Up Your Indoor Workouts: https://www.tanjashaw.com/fvy207/
How to Workout to Support Your Hormones: https://www.tanjashaw.com/fvy282/
Tips to ENJOY your Workouts: https://www.tanjashaw.com/fvy111/

I hope this helps you. 

Oh, and here are my current favourite workout shorts. I especially like the length as they prevent chaffing, the price point, and the side pocket for my keys and phone. I use these shorts for running, hiking and my strength workouts.

-Tanja x

Isn't it interesting how we're armed with so much information, yet creating meaningful change often feels like an uphill battle? They say "Knowledge is the first step, but application is where transformation truly happens," and I agree.

You and I both know that change goes beyond theories – it requires action, and that's where the real challenge lies.

It’s a classic case of "easier said than done." We've all been there, nodding our heads as we acknowledge that applying change is no walk in the park.

Visualize this: trying to keep a beach ball underwater. It's relentless effort, right? Just like how we approach change – constant vigilance and pressure. But as soon as we relax our grip, that beach ball shoots up. Creating change often feels the same way – the moment we ease up, old habits resurface.

What if there was a way to create change without trying so hard?

I'm so glad you're here, because in this episode of the Fit + Vibrant You Podcast I share 6 tools to make it easier to create change and stay consistent.

I hope this episode helps you a little bit.

-Tanja x

 Some of the past podcasts I referenced:
https://www.tanjashaw.com/fvy343/
https://www.tanjashaw.com/fvy272/
https://www.tanjashaw.com/fvy223/

My epic hike a few weeks ago was made possible by strong legs, a good attitude and a well functioning digestive system.

We hiked 5 hours into the wilderness, and camped by a lake with no facilities. Arguably, squatting in the woods to poop is more pleasant than most pit toilets. Nonetheless, the trip would have been much different (or non existant) if I struggled with diarhea, stomach pain, bloating or constipation. 

Digestive issues affect many people, but is often overlooked, and we certainly don't talk about it.  And it can make life challenging. 

❤️‍🩹 The fear of social embarrassment due to unpredictable symptoms, anxiety about traveling without suitable restroom facilities, and frustration with dietary restrictions are just a few of the hudles. 

❤️‍🩹 The uncertainty about trigger foods and constant anxiety about flare-ups can make it challenging to plan our daily activities or commitments.

❤️‍🩹 Seeking help for digestive issues may lead to an unhelpful IBS diagnosis, or on a bandaid pharmaceutical such as antacids.  

❤️‍🩹 The abundance of conflicting advice from experts on what to do to heal your gut,  can also create confusion and hesitancy in taking action. **THIS is why I test, and don't guess with my clients. There is no one-size-fits all approach to healing your gut, it really depends on what is the culprit of your digestive syptoms.

AND: digestion is not just about bloating; it affects other areas of your body as well. Skin issues, hair loss, thyroid dysfunction, low energy, hormone imbalances, and mineral deficiencies can all be connected to gut imbalances.

While I do recommend testing before doing any specific protocol (for example, the stardard advice to take a probiotic can be detrimental to many), there are a few very simple, practical tips to improve digestion: 

1. Slow down and CHEW your food:Take a moment to pause before meals, practice deep breathing to activate the parasympathetic nervous system, and chew your food thoroughly to aid digestion.

2. Identify and Eliminate Trigger Foods: Keep a food and symptom journal to track what you eat and identify potential trigger foods that worsen your symptoms. Gradually eliminate these foods from your diet and observe improvements in your digestive health.

3. Manage Stress and Practice Relaxation: Recognize the connection between stress and digestive health. Incorporate stress-relief practices like meditation, yoga, or spending time in nature to reduce the impact of stress on your digestive system.

4. Stay Hydrated and Move Your Body: Drink plenty of water throughout the day to aid digestion and prevent constipation. Engage in regular physical activity, such as walking, swimming, or dancing, to support healthy digestion and overall well-being.

5. Get tested for comprehensive gut health (ideally hormones and minerals too) Understanding your body's unique needs can empower you to make informed decisions about your health.

On this weeks' podcast we do a deep dive into digestion. Press play and take a listen. 

My friend, you deserve to live a life free from digestive discomfort. You deserve to feel good. 

Questions? Email me and let me know!

To living well and having healthy bowel movements 💪

-Tanja x

My dad always says that any decision is better than no decision, and I think he's right.

When we waffle in indecision, we waste time and energy, and I don't know about you, but I need all the time and energy I can get. 

It's simple, but not always easy.

I waffled in indecision on this podast. Which topic should I speak on? Should I redo it? Is it good enough? Should I record one or two today? Should I wait to record tomorrow after I plan it out better?

Time wasted. Motivation wasted. Energy wasted.

I bet you've been there before—stuck in the land of "I don't know" or "maybe later." It's like a fog that clouds our clarity, making you feel uncomfortable and unsure. But here's the secret sauce: when you finally decide and commit, that fog lifts, and you can see a clear path ahead. And that, my friend, feels good.

Now, I totally get it—making decisions can be scary sometimes.

Take picking a diet plan. There are SO MANY out there. Which one to choose? You fear making the wrong choice, so you freeze up. Or you procrastinating doing the work because it's easier to keep researching and reading diet books.

(Please tell me I'm not the only one, right?)

And then you make a decision, but then bring that decision back to the drawing table.

Picture this you're out for a fancy dinner, determined to stick to your healthy eating plan. And then it happens—the dreaded bread basket arrives. Cue the internal debate and discomfort.

But what if you simply decide to say "no" and stick to your plan? No arguing, no negotiating, just a firm decision. Suddenly, that discomfort starts to fade away, and it becomes SO MUCH easier to stay on track.

I get, this is all easier said that done (like 99.999% of things in life since talking is pretty easy). And that's why this week's podcast is all about helping you make, and stick to your decisions.

It's a skill that you, and I, get to practice every single day.

Take a listen!

With love, hope, and a sprinkle of decisiveness,

-Tanja x

What if there was something free, simple to use that could help you sleep better, reduce stress, improve your immune system, digestion and metabolism?

What if you already had access to it?

My friends, do not skip this episode!

For years (in fact, just until the last few months), I avoided learning or engaging in anything related to breathwork. I thought I already was good at breathing. I thought I knew how important it is to breath properly. I thought learning to use your breath could be done in less than 5 minutes. I mean, we breath 22,000 times a day; it can’t be that complicated!

But what I knew was just scratching the surface.

Since I’m a newbie to breathwork, so I wanted to bring on an expert to the podcast to pique your interest to start to pay attention to, and unlock the power of your breath.

My guest, Sachin Patel is a father, husband, philanthropist, functional medicine practice success coach, speaker, author, breath-work facilitator, and plant medicine advocate.


Sachin is committed to to helping others raise their consciousness, activate their inner doctor, and initiate their deepest healing through the use of lifestyle, breath-work, and respectful utilization of psilocybin.

Sachin founded The Living Proof Institute through which he pioneered a revolutionary approach to patient-centered healthcare. Sachin coaches hundreds of practitioners around the world so that they are empowered to deliver affordable and inspired care to their communities through his Perfect Practice Mentorship Program.


He is an advocate of transforming the healthcare paradigm and he has devoted his life to the betterment of healthcare for both patients and practitioners.

Whether you're a seasoned yogi or someone just starting to dip your toes into mindfulness practices, this podcast will have something for everyone.

Here's a sneak peek of what's in store for you:

🌀 Why how we breathe matters, and how to breathe correctly (including the negative consequences of poor breathing)

🌀 How different ways of breathing can change your physiology (this still blows my mind)

🌀 Quick tips for getting started and everyday practice: No need to wait for a retreat in the mountains to start benefiting from breathwork. We'll equip you with practical tips to incorporate conscious breathing into your daily routine.

Connect with Sachin: http://www.becomeproof.com
Breathwork session with Sachin: http://www.breathworkwithsachin.com
30 Habits in 30 Days: http://www.30in30.org

So, if you're ready to take a deep dive into the world of breathwork and unlock the potential within you, hit play and listen to my conversation with Sachin Patel.

Happy listening,

Tanja x

Do you WANT to take better care of yourself, but find that there is always something competing for your time? Do you wear multiple hats, balancing being a mom or grandmother, or caregiver with work, taking care of the household, and always find self-care and health goals at the bottom of your list of things to do?

My friend, you’re not alone, and you’re going to love my interview with Caroline Milne.

Caroline is an executive coach, helping women level up their health and lifestyle, with practical, achievable, and sustainable habits. Before becoming a health coach, Caroline was an architect and understands the pressures and constraints of the corporate space and the consequences to health.

In this episode, we cover:

• The difference between striving to be the best version of yourself and getting stuck in the perfectionism trap

• How calling yourself out and asking more of yourself can be the greatest form of self-love and self-respect

• The power of simple questions to remove overwhelm and find clarity

• HOW to get and stay consistent when you have a full life

When you’re listening, ask yourself what is the ONE THING you’re going to take away from this episode, and let us know!

-Tanja x

Connect with Caroline:

https://www.coachingwithcaroline.co.uk/
https://podcasts.apple.com/gb/podcast/health-hacks-with-caroline-milne/id1498969880
https://www.linkedin.com/in/caroline-milne-cwc/