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PODCAST

Thrive with Carrie

Carrie Chojnowski

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

health & fitness nutrition

All Episodes

45:03

Taking Up Space: Fitness, Strength, and Self-Worth...

Thrive with Carrie ·

2025/03/21

Many women see fitness as a punishment, but what if it could be empowering instead? In this episode, Carrie sits down with personal trainer, professor, speaker, and author Tara DeLeon to discuss how strength training can transform not just your body, but your mindset. Tara shares her journey of breaking through fitness industry stereotypes, why women should take up space in the gym, and how shifting from a "have to" to a "get to" mentality around exercise can change everything. They dive into...

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41:47

The 5 R's to Rock Your Gut Health & Transform Your...

Thrive with Carrie ·

2025/03/14

Did you know that 80% of your immune system lives in your gut? In this episode of Thrive with Carrie, host Carrie Chojnowski shares her 5 R's approach to restoring gut health—a powerful step-by-step method to heal digestion, boost energy, and improve overall wellness. Carrie explains why gut health isn’t just about digestion but is connected to everything from inflammation and hormone balance to mental clarity and immune function. She breaks down the essential steps to remove irritants, repla...

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27:44

The Thyroid Deep Dive: Symptoms, Testing & Healing...

Thrive with Carrie ·

2025/03/07

Thyroid issues are more common than you think, yet many people are told their labs are "normal" while still experiencing fatigue, weight struggles, brain fog, and more. In this episode of Thrive with Carrie, Dr. Erin Kinney joins Carrie to break down why standard thyroid testing often misses key issues, what symptoms signal an underlying thyroid problem, and how stress, gut health, and toxins impact thyroid function. They also dive into: ✅ The difference between TSH, T3, and T4—and why T3 is ...

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52:57

Breaking Free: Gut Health, Hormones & Healing from...

Thrive with Carrie ·

2025/02/28

Are you feeling stuck, exhausted, or like your body just isn’t responding the way it used to? In this episode, Coach Britt (Brittany Oliver) returns to share her journey of overcoming anxiety, hormonal imbalances, and the pressures of doing more to achieve results. Carrie and Britt dive deep into how gut health, the nervous system, and mindset all play a role in healing from burnout—especially for women in midlife. They discuss why traditional diet and exercise approaches often stop working, ...

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52:11

Home Birth, Postpartum Healing, and Thriving After...

Thrive with Carrie ·

2025/02/21

In this episode of Thrive with Carrie, Dr. Ana Rodriguez returns to share her incredible home birth experience and insights into postpartum health. From the benefits of home birth to the challenges of postpartum recovery, Dr. Ana and Carrie dive into the importance of intuitive healing, nutrition, and the often-overlooked aspects of postpartum care. They discuss vital lab tests, the role of visceral manipulation in recovery, and how to support both body and mind during this transformative tim...

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38:22

The Gut-Brain Connection: Unlocking the Key to Your...

Thrive with Carrie ·

2025/02/14

In this episode, we’re diving into the fascinating world of the gut-brain connection and how it impacts everything from digestion and metabolism to mental health and immunity. Carrie breaks down the science behind why gut health is essential, how stress and lifestyle factors disrupt the gut-brain axis, and practical steps to restore balance. Learn how to optimize your nutrition, manage stress, and strengthen your gut for improved well-being. If you’re struggling with brain fog, digestive issu...

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42:18

Break Through the Storm: Harnessing Somatic Tools for...

Thrive with Carrie ·

2025/02/07

In this episode, Carrie welcomes Emily Finnell, a heart math coach and somatic expert, to explore the transformative power of somatic work. Emily shares her journey from special education to leadership coaching and explains how somatic practices can help us overcome resistance, process emotions, and find clarity in our lives. From managing stress with breathwork to rewiring negative patterns, Emily provides actionable insights to help listeners embrace change and enhance their well-being. Dis...

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40:10

Pelvic Floor Health: Simple Tips for Strength and...

Thrive with Carrie ·

2025/01/31

In this empowering episode, Carrie is joined again by Julie Blamphin, a speaker and expert in pelvic floor health. Together, they dive into the essential yet often overlooked topic of pelvic floor wellness. Julie explains the importance of a strong and stable pelvic floor, how it impacts everything from posture to bladder control, and why it's vital for overall health. Learn about common symptoms of pelvic floor dysfunction, the myths around Kegels, and quick, practical tips you can incorpora...

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56:42

Finding Light in the Darkness: Navigating Grief and...

Thrive with Carrie ·

2025/01/24

In this heartfelt episode of Thrive with Carrie, Carrie sits down with grief therapist Marie Burgess, owner of Genuine Connection Psychotherapy. Marie opens up about her deeply personal journey following the loss of her son, Harvey, and shares how it inspired her to help others navigate life after loss. Together, they discuss the challenges of grieving, the importance of community and support, and practical ways to honor loved ones. Whether you're supporting someone in grief or finding your o...

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50:36

Thriving Through Mold Awareness: A Journey to Better...

Thrive with Carrie ·

2025/01/17

In this episode, we sit down with integrative health practitioner Grayce Muffler, founder of Giving Grayce. Grayce shares her personal story of battling chronic Lyme disease and mold toxicity, and how her experiences inspired her to help others address root causes of their health issues. Together, we explore the far-reaching effects of mold toxicity, how to recognize its signs, and actionable steps to support your body and create a healthier environment. Whether you're curious about mold, nav...

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37:56

Intuitive Eating and Plant-Based Nutrition: Finding...

Thrive with Carrie ·

2025/01/10

In this enlightening episode, Carrie sits down with Shannon Costello, RDN, LDN, a registered dietitian and expert in plant-based nutrition and intuitive eating. Shannon shares her personal journey from gut health struggles to embracing a holistic, non-diet approach to food. Together, they dive into the principles of intuitive eating, the myths of diet culture, and the importance of reconnecting with food in a positive, nourishing way. Shannon offers practical advice on managing food cravings,...

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21:46

Thrive in 2025: Setting Intentions with Your Kids for...

Thrive with Carrie ·

2025/01/03

Join Carrie and her son Jack as they kick off the new year with an inspiring activity to set intentions for 2025. In this heartfelt episode, Carrie shares her personal experiences with choosing annual focus words like "Intentional" and "Abundance" to drive growth and fulfillment. Jack sets his own goals for the year, including athletic milestones and cultivating a more positive attitude about school. Together, they explore how to stay consistent, embrace positivity, and create actionable step...

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43:55

Heart Talk: Expert Insights on Preserving Your Most...

Thrive with Carrie ·

2024/12/27

In this episode, Carrie welcomes Hannah Mitchell, founder and CEO of Heart Health Coaches. As a cardiology nurse practitioner, Hannah shares her passion for lifestyle medicine and its power to prevent and reverse heart disease. From navigating heart health risks during menopause to practical tips on diet, exercise, and screening, this conversation is packed with actionable insights for living a heart-healthy life. Tune in to learn how small, consistent changes can transform your health and lo...

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38:05

The Power of Sleep: Transform Your Nights, Energize...

Thrive with Carrie ·

2024/12/20

In this solo episode of, Carrie dives into the importance of sleep and how it impacts nearly every facet of our physical and mental health. From repairing muscles to regulating hormones and even processing memories, sleep plays a crucial role in keeping us balanced. Carrie shares her personal journey of overcoming sleep challenges, the science behind quality rest, and practical tips for creating a bedtime routine that works.Discover how sleep hygiene, circadian rhythms, and small lifestyle ch...

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42:18

Thriving Through the Holidays: Balancing Indulgence...

Thrive with Carrie ·

2024/12/13

In this festive episode of Thrive with Carrie, I welcome back my dear friend Abby Waleik, founder of Homebody Health, for a heartwarming and practical discussion on navigating the holiday season while staying mindful of our health. Together, we dive into the mindset shifts needed to balance enjoyment with wellness, the importance of staying intentional about nutrition, and simple strategies to minimize the impact of holiday indulgences on your body and energy levels. Abby shares her journey o...

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36:39

Yoga in Real Life with Julie Blamphin (Episode 26)

Thrive with Carrie ·

2024/12/06

On this episode of, we sit down with Julie Blamphin, a dynamic speaker and founder of Stretch Your Spirit. Known for her passion for Yoga in Real Life and celebrating the pelvic floor, Julie offers practical, joyful ways to make wellness approachable and empowering for midlife and menopausal women. Together, we explore how simple shifts—like intentional breathing, embracing movement, and letting go of the “shoulds”—can bring balance, stability, and joy to your life. Tune in for inspiring insi...

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37:56

Body Talk: Sex & Hormones with Dr. Erin Kinney...

Thrive with Carrie ·

2024/11/29

In this candid and enlightening episode, I sit down with Dr. Erin Kinney to tackle a topic that often gets brushed under the rug—libido. From the intricate connection between stress and sex hormones to practical self-care tips for reigniting desire, this conversation is packed with insights every woman needs to hear. Dr. Kinney breaks down the science of how lifestyle, hormones, and mental health impact libido, while also sharing actionable strategies to improve intimacy and overall well-bein...

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38:01

Rethinking Alcohol: The Science and Empowerment...

Thrive with Carrie ·

2024/11/22

In this powerful episode, I sit down with Maureen Benkovich, founder of Sober Fit Chick Coaching and a certified gray area drinking coach. Maureen shares her personal journey of breaking free from alcohol’s grip and how she now empowers others to do the same.We dive into the fascinating science behind alcohol's impact on the brain, body, and emotions—revealing why even moderate drinking can lead to anxiety, depression, and other health challenges. Maureen explains the detox-retox cycle and ho...

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35:10

Why Supplements Matter: Boosting Health in a Modern...

Thrive with Carrie ·

2024/11/15

Hi, everyone! Welcome back to Thrive with Carrie. Today, I’m diving into a topic I get asked about all the time—supplementation and why it’s so important for our health. There’s a lot of conflicting information out there, and it’s easy to feel confused or overwhelmed about what we really need to be taking and why. In this episode, I’ll walk you through the main reasons supplements have become essential in today’s world, especially with all the toxins, processed foods, and nutrient-depleted so...

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39:22

Empowering Women with ADHD: Finding Balance Through...

Thrive with Carrie ·

2024/11/08

Hello everyone, and welcome back to Thrive with Carrie! I’m so excited about today’s episode because I’m joined by my friend, Dr. Cristine Ehly, an incredible naturopathic doctor who works with women managing ADHD and overwhelm. Cristine helps women harness their energy, confidence, and focus through somatic therapy, nervous system support, and natural approaches to health.In this episode, Cristine shares her journey with ADHD and how it inspired her to help others who feel frustrated and

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