Spandex & Wine

9:58

What If Purpose Is Just The Next Scene

Spandex & Wine ·

2026/10/02

Purpose can feel like a high-stakes riddle, especially when you’ve done everything “right” and still feel restless. We talk honestly about why that pressure is misplaced and why purpose is often simpler, more ordinary, and more seasonal than we were taught. What gives your life meaning at 25 may not fit at 45, and that shift is not a problem to fix. It is a signal that you’re growing. I share my own turning point from hating corporate life to stumbling into fitness through something that was...

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7:58

Stop The 3 P.M. Crash With Simple Meals

Spandex & Wine ·

2026/09/25

That daily loop of “great after breakfast” to “what is wrong with me at 3 p.m.” isn’t a willpower issue. I’m talking about blood sugar as an energy and cravings issue, even if you’ve never once worried about diabetes. When glucose swings hard, it can show up as afternoon crashes, after-dinner sweets cravings, feeling shaky when meals run late, or relying on coffee to hold everything together. I keep the science simple: blood sugar is glucose in your bloodstream, and insulin helps move it int...

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13:20

Functional Fitness For Real Life

Spandex & Wine ·

2026/09/18

A six-pack is optional. Being able to get up off the floor is not. We’re digging into functional fitness, the kind of training that keeps you independent as you get older, so you can travel, hike, garden, golf, dance, and play with your kids or grandkids without your body feeling like the limiter. I want fitness to be about freedom, not just aesthetics, and that shift changes everything about how we train. We start with falls, because the stakes are real. CDC data shows more than one in four...

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18:18

Bone Density Basics For Midlife Strength

Spandex & Wine ·

2026/09/11

Bone density isn’t a “later” problem, and it’s definitely not a boring one. I’m breaking down why your bones are living tissue that respond to how you move, how strong you are, what you eat, and even how well you balance and recover from everyday life in midlife. If you’ve ever worried about osteoporosis, osteopenia, or a future fracture, this is the mindset shift that turns fear into a plan. We start with the big lever: load. I explain the difference between weight-bearing exercise (walking...

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22:22

Dolly Parton Wisdom For Inside-Out Wellness

Spandex & Wine ·

2026/08/28

“You can’t heal a body you hate” is the kind of truth that stops you mid-scroll, because it explains why so many wellness plans feel like a fight. We sit with that line and talk honestly about the hidden voice underneath common goals like weight loss, getting stronger, eating better, having more energy, and sleeping well. Wanting change doesn’t make you shallow. Starting from self-disgust just makes the journey harder than it has to be. We borrow a little wisdom from Dolly Parton and u...

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17:31

Feed Your Skin From The Inside

Spandex & Wine ·

2026/08/21

Your skin isn’t just reacting to what you put on it, it’s responding to what you put in your body and how you live day to day. We’re wrapping up our skin series by stepping back from the endless lineup of cleansers, serums, and “miracle” products and looking at what actually gives skin the raw materials to repair and thrive. If you’ve ever felt pulled into skincare rabbit holes and conflicting internet advice, this conversation is your reset. We talk about why skin health is tied to the same...

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7:48

I’m Done Making Myself Smaller So Others Feel...

Spandex & Wine ·

2026/08/14

Some weeks don’t call for a bubble bath and a glass of wine, they call for a hard reset. I almost didn’t record, but what came out is one of the most honest conversations I’ve shared on Spandex and Wine: what happens when you realize you’ve been taking care of everyone else and putting yourself last, and how “playing it safe” quietly steals your voice over time. I talk about the fear behind being careful with opinions, posts, and conversations, especially when you work in wellness and ...

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11:12

If Your Skin Could Talk, What Would It Say

Spandex & Wine ·

2026/08/07

Your skin might be giving you data, not drama. We’re so used to treating every new rash, breakout, or dry patch like a product problem, but sometimes the real story is happening underneath the surface and your skin is simply the messenger. I walk through how the body’s systems connect in predictable patterns: chronic stress affects sleep, sleep affects food choices, nutrition affects inflammation, and everything downstream can show up on your skin. We dig into the liver’s outsized role in we...

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14:57

Part 1 - Stop Treating The Sun Like A Villain

Spandex & Wine ·

2026/07/31

We’ve gotten loud, repeated messages about skin: avoid the sun, buy the product, fix the wrinkle. But when I started digging into the connection between sunburn risk, ultra-processed foods, and what we put on our bodies, I realized skin is not a side topic at all. Skin is an organ. It protects you, regulates temperature, keeps you hydrated, and it’s working for you every hour of the day. Once you see it that way, “healthy skin” stops being a vanity goal and starts becoming a whole-body conver...

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7:19

Your Skin Might Be Telling You A Bigger Story

Spandex & Wine ·

2026/07/24

Skin seems simple until you start pulling the thread and suddenly you’re holding a whole library of questions. That’s exactly where we’re going next on Spandex and Wine: beyond “wear sunscreen” and into the surprising ways your skin may connect to what’s happening inside your body. We’re kicking off a brand-new skin series sparked by a few eyebrow-raising ideas, like whether nutrition and ultra-processed foods might influence how easily you burn, and why a cholesterol-derived compound ...

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8:28

Golden Retrievers, Bourbon Rules, And A Riverfront...

Spandex & Wine ·

2026/07/17

The bourbon trail taught me something I didn’t expect: the best “fun facts” stick when they come with a story and a simple way to remember them. After a quick Louisville getaway (yes, I’m learning to say it right), I’m sharing the riverfront house surprise, the porch coffee views with rowing teams and barges, and why Dave and I love traveling for the history behind what we’re tasting. Then we get practical with a question that comes up all the time: what’s the difference between bourbo...

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7:51

You Do Not Have To Carry Stress Alone

Spandex & Wine ·

2026/07/10

If you’re the person everyone depends on, you probably know the moment when “I can handle it” quietly turns into “I can’t breathe.” We’re closing our nervous system regulation series with the most uncomfortable and most powerful tool of all: asking for help. We talk about the lie so many capable people carry that you should be able to fix everything on your own, and why that mindset confuses independence with isolation. I share my honest relationship with therapy, how I’ve processed hard par...

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7:16

Celebrate Freedom - America 250

Spandex & Wine ·

2026/07/03

Freedom is not just something we celebrate on a calendar. It’s the quiet stuff: waking up and going for a walk, lifting your grandkids, carrying groceries without thinking twice, taking a bike ride, hugging the people you love, and feeling your heartbeat after a hill. For this special holiday message, I’m pausing the nervous system regulation series to bring the idea of freedom closer to home, into the daily choices that shape our health, mobility, and joy. We talk about how easy it is...

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11:48

Quiet Your Brain - Part 4 of 6

Spandex & Wine ·

2026/06/26

Your day might look “normal” but your nervous system could be interpreting it like a stress test. From the alarm clock on your phone to emails, headlines, social media, buzzing watches, background TV, and bedtime scrolling, we’re asking our brains to process nonstop information with almost no real pauses. When that input never lets up, it’s no surprise you end the day feeling irritable, overwhelmed, unfocused, or mentally exhausted even if you didn’t do anything physically hard. We dig into ...

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7:47

Sensory Grounding For Instant Calm - Part 3 of 6

Spandex & Wine ·

2026/06/19

Anxiety has a sneaky way of time-traveling our brains, dragging us into worst-case futures, while rumination can keep us replaying the past on a loop. When that happens, sensory grounding is one of the fastest, most practical ways to come back to what is actually happening right now. We share why grounding helps the nervous system settle and how this kind of present-moment awareness connects to practices many of us already love, like yoga and mindful movement. We walk you through the 5-4-3-2...

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7:18

How To Regulate Your Nervous System With Simple...

Spandex & Wine ·

2026/06/12

Your body is always reading signals from the outside world and from the inside of your chest. When stress ramps up, your breathing often becomes shallow and fast, and that pattern tells your nervous system to stay on alert. The good news is you have a built-in reset button you can use anywhere, anytime: intentional breathing. We kick off our series on nervous system regulation with breath work because it’s simple, free, and shockingly effective. We share a personal story from early yog...

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9:19

Nervous System Regulation Part 1

Spandex & Wine ·

2026/06/05

Your body isn’t being “dramatic.” It might be overloaded. We’re kicking off season four of Spandex and Wine with a topic that’s quietly affecting a lot of women: nervous system regulation, especially through the lens of perimenopause and menopause, modern stress, and the nonstop stimulation of everyday life. We talk through the real signs that your nervous system may be overtaxed, from fatigue, headaches, digestive issues, muscle tension, poor sleep, and injuries that feel like they appear o...

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8:54

Habit Stacking For Real Life Fitness

Spandex & Wine ·

2026/05/29

You don’t need a perfect schedule to build healthy habits. You need a smarter system. We’re recording from a car on a rainy day and talking through a practical approach that helps when life is full: habit stacking. It’s the simple act of pairing a habit you already do with a habit you want to do more consistently, so progress happens without waiting for the “right” time or the “right” motivation. We walk through how habit stacking can transform your fitness routine, especially if you’v...

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6:44

Consistency Isn’t Perfection, It’s Returning

Spandex & Wine ·

2026/05/15

I’m going to say the quiet part out loud: sometimes the person telling you to drink water between glasses of wine… forgets to do it. If you’ve been beating yourself up for falling off your healthy habits, this short, honest chat is your permission slip to drop perfection and rebuild momentum without starting from scratch. We talk about what consistency really means in a real-life wellness routine, especially when you’re juggling work, stress, social plans, and the occasional happy hour. I sh...

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12:35

Your Belly Fat Struggle Might Be Blood Sugar

Spandex & Wine ·

2026/05/08

That tired, foggy, “why do I want something sweet right now” feeling might not be a willpower problem. I’m talking about blood sugar and how it quietly drives your energy, mood, cravings, sleep, and even your ability to lose fat, especially around your midsection. If you’ve ever felt like you’re working out and eating “pretty well” but still feel stuck, this conversation will help you connect the dots in a simple, practical way. I walk through what happens when a carb heavy meal spikes your ...

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