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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

45:11

Menopause, Muscle, and Longevity: What Women Weren’t...

Thrive with Carrie ·

2026/02/13

What if much of what we’ve been told to expect in midlife… isn’t inevitable? In this conversation, Carrie sits down with registered nurse Denise Wills to talk about menopause, hormones, and why so many women are navigating this stage without the information they deserve. Denise shares her journey through premature menopause, autoimmune challenges, digestive issues, and osteoporosis — and how learning about hormones, gut health, and strength training reshaped how she approaches aging. Together...

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26:57

Seasonal Affective Disorder: Why Winter Feels Hard &...

Thrive with Carrie ·

2026/01/30

As the days get shorter, many women notice shifts in mood, energy, sleep, and motivation — and it’s not “all in your head.” In this episode, we’re diving into Seasonal Affective Disorder (SAD) and why winter can feel especially hard, particularly during midlife. You’ll learn how reduced daylight impacts your circadian rhythm, serotonin, and hormones — and why women in perimenopause and menopause may feel these changes more deeply. We’ll talk about practical, science-backed ways to minimize th...

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25:15

From Pushing Hard to Thriving: What Turning 50 Taught...

Thrive with Carrie ·

2026/01/16

In this episode, I’m sharing a personal reflection inspired by turning 50 — and a powerful shift I’m making in how I approach movement, work, and rest. For most of my life, I believed that pushing harder was the key to better results. More workouts. More productivity. Less rest. But as I’ve moved into midlife, my body has been asking for something different — and science backs it up. We’ll talk about: Why constant high-intensity exercise and overworking can elevate cortisolHow rest days suppo...

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15:58

Rooted in Intention: Choosing Your Word for the Year...

Thrive with Carrie ·

2025/12/30

Forget pressure-filled resolutions—this episode is all about choosing a word that supports who you’re becoming. Carrie shares how her past words (Intention → Abundance → Embrace) shaped her growth over the last three years and reveals her word for 2026. You’ll learn why a “Word of the Year” creates deeper alignment than a checklist, how it connects to nervous system support and nourishment, and how to choose a word that truly matches your season of life. Grab a journal or take this episode on...

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48:22

My Alcohol-Free Journey: What Changed When I Got...

Thrive with Carrie ·

2025/12/19

A couple weeks before Christmas, Carrie shares a real-life update on her alcohol-free journey ~ what’s changed, what’s surprised her, and why this has become one of the most powerful shifts for her energy, mood, clarity, and presence. She’s joined by her friend and mentor Maureen Benkovich, certified Alcohol Freedom & Wellness Coach and host of the Sober Fit Life podcast, for an honest conversation about the why behind “gray area drinking,” the science of what alcohol does to brain chemis...

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31:28

How to Enjoy the Holidays Without the Post-Holiday...

Thrive with Carrie ·

2025/12/05

This episode is your holiday survival guide — without restriction, guilt, or starting over on January 1st. Carrie walks you through why we tend to overeat this time of year and gives you five grounded, doable strategies to enjoy the food, the fun, and the festivities without the sluggishness, cravings, or crash that so many people feel by mid-December. You’ll learn: • Why holiday routines trigger overeating and cravings • Simple “pre-game plate” ideas to stabilize blood sugar • The Half-Plate...

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39:38

Presence over Protocol: Neo-Emotional Release &...

Thrive with Carrie ·

2025/11/21

What if the biggest multiplier for your health isn’t another supplement—but presence? In this conversation, Carrie sits down with Dr. Marisa Catapano, a licensed Naturopathic Doctor (ND), Fellow of the American Board of Naturopathic Oncology (FABNO) and certified Neo Emotional Release Practitioner specializing in holistic healing, emotional wellbeing and integrative cancer care to explore how somatic work helps the body complete “stuck” emotional loops and why that matters for everything from...

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24:03

Thankful on Purpose: How Gratitude Builds Resilience...

Thrive with Carrie ·

2025/11/07

After a busy season, Carrie is back—and kicking off November with a powerful reset: gratitude. Not the fluffy kind, but the kind that rewires your stress response and supports real, measurable health gains. In this episode, Carrie explains how practicing gratitude can shift your brain out of negativity bias, boost serotonin and dopamine, raise heart-rate variability (hello, parasympathetic “rest-and-digest”), improve sleep quality, ease anxiety, lower blood pressure, and even calm inflammatio...

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33:12

Beyond the Game: How to Fuel Your Student Athlete...

Thrive with Carrie ·

2025/10/17

School. Sports. Travel teams. Homework. Life as a student athlete is demanding—and nutrition can make or break performance. In this episode, Carrie breaks down how to keep your athlete energized, focused, and resilient through smart fueling, hydration, rest, and prep strategies. Think of this as your parent cheat sheet for supporting peak performance (without living in the drive-thru lane!). Follow Carrie on: Instagram: https://www.instagram.com/carriechojnowski/ Facebook: https://www.faceboo...

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29:38

Breaking Through Depression & Trauma: Exploring...

Thrive with Carrie ·

2025/10/03

In this episode of Thrive with Carrie, I sit down with Gwen Dudley, Community Outreach Specialist at The Mood Center in Annapolis, to explore powerful new approaches to mental health care. Gwen shares her personal journey with grief and healing, and explains how innovative treatments like ketamine infusions, Spravato, and transcranial magnetic stimulation (TMS) are helping people find breakthroughs when traditional therapy and medications fall short. We discuss: What ketamine therapy is and h...

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34:42

What Your Poop Is Telling You: Carrie's 5 P’s to...

Thrive with Carrie ·

2025/09/19

Did you know that your daily bathroom trip is a built-in gut check? In this episode, Carrie breaks down the “5 P’s” of poop ~ Pattern, Pace, Physical appearance (Bristol chart), Pigmentation (color), and Pungency (smell) ~ to help you spot what’s normal, what’s not, and what to do next. We cover constipation vs. urgency, how stress can pause gut motility (hello fight or flight), what stool color can signal, and simple habits to get back to daily, feel-good bowel movements. You’ll learn: ...

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38:14

Beyond Quick Fixes: Root-Cause Healing &...

Thrive with Carrie ·

2025/09/05

What happens when the system you’ve worked in for years no longer feels aligned with true healing? In this episode of Thrive with Carrie, I sit down with my dear friend, Abby Tweeten—a registered nurse turned holistic health advocate—who shares her powerful journey from burnout and chronic illness to finding freedom through root-cause healing. Abby opens up about: 👉 The decade-long health struggle that conventional medicine couldn’t solve 👉 How one simple (but overlooked) change t...

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35:17

Turning Setbacks Into Stepping Stones: Building...

Thrive with Carrie ·

2025/08/29

In this episode of Thrive with Carrie, we’re tackling something every woman faces: setbacks. Whether it’s falling off routine after summer, hitting a plateau, struggling with fatigue, or life simply throwing curveballs—obstacles are part of the process, not proof of failure. Carrie shares practical tools and mindset shifts to help you reframe setbacks as opportunities for growth. You’ll learn how to: Recognize the difference between a temporary setback and long-term failureReframe challenges ...

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35:27

Human Design & Midlife Alignment with Darci Grotton...

Thrive with Carrie ·

2025/08/22

What if the key to feeling more peace, alignment, and self-acceptance was already written into your energetic blueprint? In this episode of Thrive with Carrie, I sit down with my dear friend and Diamond Plexus leader, Darci Grotton, a Level 4 Quantum Human Design Specialist. She shares how Human Design can help you understand your unique gifts, release the pressure to “should” yourself into a box, and finally give yourself permission to live authentically. We dive into: -The 5 ene...

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33:30

Back-to-School Fuel: Snack & Lunch Ideas to Keep Kids...

Thrive with Carrie ·

2025/08/15

School is back in session—which means packing lunches, juggling schedules, and keeping your kids fueled for long days of learning, sports, and activities. In this episode, I’m sharing my go-to formula for healthy, balanced snacks that keep blood sugar steady, boost brain power, and support gut health. You’ll learn: The simple protein + fiber + healthy fat combo to prevent energy crashesEasy, kid-approved snack and lunch ideas (including make-ahead favorites)How to choose cleaner packaged opti...

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20:07

Believe, Begin, Become: A Goal-Setting Chat with My...

Thrive with Carrie ·

2025/08/08

Today’s episode is extra special—I'm joined by my youngest son, Jack, for a six-month check-in on the goals he set at the start of the year! From pitching milestones to bench press PRs and a shift in mindset around school, we talk about what it really takes to set and achieve goals—at any age. Together, we explore: The power of writing goals down (and keeping them visible)Why belief and consistency matter more than perfectionHow accountability can make all the differenceJack’s new goals and w...

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20:15

Estrobolome 101: How Your Gut Shapes Hormones, Mood &...

Thrive with Carrie ·

2025/08/01

In this solo episode of Thrive with Carrie, we’re diving into a little-known but hugely important part of your gut microbiome—your estrobolome. If you’ve been wondering why your body feels different in midlife, or why your jeans fit differently depending on your cycle, this one's for you. Carrie breaks down: What the estrobolome is and how it regulates estrogenThe 3 essential phases of estrogen detox (and why pooping daily really matters)How estrogen dominance happens—even if your levels are ...

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36:17

Crushing Breast Cancer and Reclaiming Health with...

Thrive with Carrie ·

2025/07/25

What do you do when life completely sideswipes you—twice? In this powerful episode of Thrive with Carrie, I sit down with one of my dearest friends, Carrie Wuollett, a fellow midlife mama, cancer survivor, and radiant force of resilience. Carrie shares her raw and inspiring journey—from losing her mom to ovarian cancer, to being diagnosed with breast cancer herself, to navigating early menopause, panic attacks, and deep-rooted trauma… all while raising two young kids and trying to hold it al...

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45:01

From Burnout to Breakthrough: From Burnout to...

Thrive with Carrie ·

2025/07/18

In this powerful episode of Thrive with Carrie, I sit down with Michael Molinaro—speech pathologist, founder of Peak Speech Therapy, and one of my former coaching clients turned friend. Michael opens up about his wake-up call after multiple ER visits for kidney stones and how that moment sparked a radical shift in his health, mindset, and life. Together, we explore his inspiring 45-pound weight loss journey, how he transitioned off a GLP-1 medication, and the role of gut health, anti-inflamma...

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24:06

The Fiber Fix: How to Boost Gut Health, Balance...

Thrive with Carrie ·

2025/07/11

Think fiber is just about staying regular? Think again. In this episode, we’re diving deep into one of the most overlooked and powerful tools for midlife health: fiber. Whether you're struggling with bloating, constipation, blood sugar swings, or stubborn belly fat, this essential (and often under-consumed) nutrient could be the missing piece. Carrie breaks down: – Why fiber matters way more than just digestion – How it helps detox excess estrogen and support hormone balance – What yo...

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