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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

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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58:37

The Healing Power of Color in Midlife with Dr. Deanna...

Thrive with Carrie ·

2025/07/04

Have you ever felt like midlife has lost a little of its color—emotionally, physically, or even on your plate? In this vibrant conversation, Carrie is joined by Dr. Deanna Minich—nutrition scientist, author of The Rainbow Diet, and a pioneer in connecting food, mood, and color. Together, they explore how eating a colorful, phytonutrient-rich diet can deeply support hormone balance, brain health, and emotional well-being—especially during perimenopause and menopause. They talk about the undera...

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27:24

Thrive on the Go: How to Stay Well While Traveling...

Thrive with Carrie ·

2025/06/27

Headed out for a summer adventure but don’t want to feel like your wellness goals get left behind? In this episode, I’m sharing real-life, doable strategies to help you stay consistent with your health—without feeling deprived or obsessed—while traveling. Whether you're road-tripping, flying, or just juggling more social plans than usual, you’ll learn how to support your gut, balance blood sugar, stay regular, and protect your energy so you come back feeling refreshed, not depleted. We’ll tal...

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46:51

The Missing Link in Autoimmune Healing: Trauma,...

Thrive with Carrie ·

2025/06/20

You’ve tried the supplements, cleaned up your diet, addressed the mold and Lyme… but something still feels stuck. What if the final piece of your healing isn’t physical at all? In this episode of Thrive with Carrie, Dr. Daniel Johns joins Carrie to explore how unresolved emotional trauma—big or small—can shape immune function, hormonal balance, and even your body’s ability to detox. They dive into the fascinating connection between stress, early life experiences, and chronic illness, and how ...

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46:55

Greens That Heal: Why Microgreens Deserve a Spot on...

Thrive with Carrie ·

2025/06/11

You’ve probably seen microgreens sprinkled on a fancy dish or tossed in a smoothie—but did you know they might be one of the most powerful foods for gut healing, hormone balance, and inflammation? In this episode of Thrive with Carrie, certified fitness coach and nutritional counselor Wade Ellinger joins Carrie to break down the real magic behind microgreens. From his roots in the Colorado Rockies to growing High Vibrations Microgreens in Annapolis, Wade shares how these tiny plants deliver m...

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28:51

Clean Eating, Reframed: It’s Not About Cutting...

Thrive with Carrie ·

2025/06/06

We’ve been sold the idea that “eating clean” means cutting carbs, tracking every bite, and living in a constant state of food guilt. But what if clean eating wasn’t about restriction at all? In this episode, we’re throwing out the rulebook and redefining what clean eating really looks like—especially in midlife. It’s not about giving things up. It’s about upgrading what’s on your plate so you can feel your best without the overwhelm. We’ll cover: – How to focus on food quality over quantity –...

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24:29

Aging Gracefully: Skin, Hormones & Confidence in...

Thrive with Carrie ·

2025/05/30

In this episode of Thrive with Carrie, nurse practitioner and wellness expert Monique Willingham returns to the podcast to talk about what it really means to age gracefully—from the inside out. Together, Monique and Carrie explore the physical, emotional, and hormonal changes that come with midlife and how simple, sustainable lifestyle shifts can help you feel vibrant, confident, and well-supported through it all. They dive into skin health, hydration, collagen, gut balance, and how food, sle...

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71 results

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