Happy Smiling People

Courtney Townley is a personal trainer turned life coach, passionate about helping women to thrive, especially through midlife.

In this episode, we explore Courtney’s three-decade journey in the women’s fitness industry, whether fat loss will always be a trend, and how to uncover your why to build lasting motivation and habits. We dive into changing unhealthy behaviours, dismantling the “mean girl” inner narrative, and how manifestation is grounded in science and can create real, positive results.
Courtney also shares her pivot from fitness instructor to life coach, the fastest way to erode self-trust, practical tips to feel like yourself again, what “health” really means, and how women can take better care of themselves.

Find me online: https://linktr.ee/emilyereilly

Find Courtney Online:
Grace & Grit: https://graceandgrit.com/
Instagram: https://www.instagram.com/gracegrit/?hl=en

Timestamps:
00:00 Courtney’s journey in the women’s fitness industry over the past 3 decades 
05:14 will fat loss always be a trend?
08:40 working out our ‘why’ and motivation for habits
11:30 how to change unhealthy behaviours, and the ‘mean girl’ self-narrative 
17:00 how manifestation is science based and create positive results 
21:40 where is the line between rationalising actions and taking responsibility for our mistakes or difficult decisions
25:00 the quickest way to erode self trust 
28:00 Courtney’s pivot from fitness instructor to life coach 
31:00 why did Courtney choose to focus on middle age women as her target market? 
36:00 tips to feel like yourself again 
39:30 The Consistency Code 
46:00 what does ‘health’ actually mean?
51:20 how can women take better care of themselves?

Keywords
fitness, wellness, women's health, self-care, behavior change, self-narrative, consistency, midlife, coaching, mental health

Eva Humphries is a Nutritional Therapist.

In this episode, we discuss: whether nutritional advice is overhyped, our obsession with optimisation and longevity, the rising cost of food and how much of our money we should be spending on it, the culture of office snacking and how to stay healthy at work, whether companies should prioritise employee wellbeing, how to make sustainable lifestyle changes, the best ways to approach health as we age, how appetites change as we get older, the definition of quality of life, and much more.

Find me online: ⁠⁠https://linktr.ee/emilyereilly⁠

Find Eva Online:
Instagram: https://www.instagram.com/wholefoodwarrior/?hl=en 
Website: https://wholefoodwarrior.co.uk/ 

Timestamps:
00:00 Is nutrition advice blown out of proportion?
05:30 our obsession with optimisation 
11:00 hyper fixation for longevity and eliminating certain foods
14:00 how much should we spend on food and why is It so expensive?
17:30 office culture - how to life a healthy lifestyle while spending so much time in an office  
26:00 employee wellbeing - are companies taking care of their employees health?
35:00 the corporate side to health
42:00 sustainable behaviour changes 
45:00 how should we approach our health later in life 
48:00 how our appetite changes as we age 
54:00 how would you define quality of life

Keywords

nutrition, wellness, health, individualized diet, corporate wellness, aging, quality of life, sustainable eating, nutrition education, food affordability

Dr. Federica Amati is the Head Nutritionist at  ZOE, the nutrition science company leading the gut health revolution, and holds a PhD in Clinical Medicine Research from Imperial College London. She has a masters in Public Health and is an Association for Nutrition (AfN) Registered Nutritionist. Federica is the author of Recipes for a Better Menopause and Sunday Times Bestseller Every Body Should Know This. 

In this episode, we dive into how our bodies evolve with age - from the differences between men and women to the effects of menopause on metabolism, we talk about the essential health rules to follow when we’re younger, the five food groups most people forget, and the pitfalls of supplement culture; we unpack how different generations think about diet, our emotional ties to food, why home cooking matters more than ever, what’s new in nutrition research, what Federica’s ultimate goal with her work is — and much more. 

Find me online: ⁠https://linktr.ee/emilyereilly

Find Federica online:
Instagram: https://www.instagram.com/dr.fede.amati/?hl=en 
Website: https://www.federicaamati.com/ 
Zoe Website: https://zoe.com/en-gb 

Timestamps:
00:00 how do our bodies change as we age?
02:30 how do men and women’s bodies age differently? 
05:00 how does the menopause impact metabolism?
10:45 the broad health rules for our diet in younger years
15:00 the 5 food groups missing from our plates
27:00 the problem with supplement culture is that 
48:00 the difference in different generation’s approach to diet 
58:00 the emotional attachments we carry to food
1:01:00 why we should all cook home cooked meals 
1:05:00 what are the upcoming trends in science and research 
01:16:00 what is Federica’s end goal with her work?

Mollie Birney is a clinical life coach and former therapist. 

In this episode, we discuss what a clinical life coach is and how they differ from a therapist; whether perfectionism is just procrastination in disguise; behaviour change and how to shift the narrative of our subconscious and irrational brain; why women struggle to take compliments; why women often criticise one another; the roots and meaning of shame; how to recognise when our negative emotions become too intense; how mental overconsumption affects anxiety and our survival nervous system; why we disconnect from the present moment; what it means to experience an existential crisis; the difference between a thought and a feeling; how we begin to discover who we truly are—and much more.

Find me online: https://linktr.ee/emilyereilly

Find Mollie Online:
Instagram: https://www.instagram.com/molliebirney/ 
Website: https://www.molliebirney.com/ 

Keywords
clinical life coach, perfectionism, anxiety, self-worth, shame, existential crisis, self-discovery, mental health, emotional balance, personal growth

Timestamps: 
00:00 what is a clinical life coach - how is that different to a therapist?
03:45 is perfectionism just procrastination? 
07:00 behaviour change and altering the narrative of our subconscious and irrational brain
11:30 why women struggle to take compliments 
16:00 why do women criticise each other 
21:00 why do we feel shame and what does it mean?
24:00 how do we know when our negative feelings are too strong?
29:00 the overconsumption in our brains and how it related to anxiety and our survival nervous system 
33:00 why we have disassociation with the present moment 
39:45 what does it mean to have an existential crisis?
44:30 what is the difference between a thought and a feeling? 
53:00 how do we find out who we are?

Noor Al-Humaidhi is an MD and Menopause Specialist
and founder of Lifestyles By Noor.

In this episode, we discuss:
What hormone health really means

The mental and emotional side effects of perimenopause

How to predict when you might go through menopause

The truth about Hormone Replacement Therapy (HRT) — and why some people choose not to take it

The roles of progesterone, estrogen, and testosterone in the body

A breakdown of each stage in the menstrual cycle and how it overlaps with perimenopause symptoms

The key differences between perimenopause and menopause

And whether it’s ever too late to start HRT

Find me online: https://linktr.ee/emilyereilly

Find Noor Online:
Instagram: https://www.instagram.com/askdrnoor/?hl=en
Lifestyles by Noor:
Website: https://www.lifestylesbynoor.com/
Instagram: https://www.instagram.com/lifestylesbynoornh/?hl=en

Timestamps:
00:00 what is hormone health?
06:00 the mental side effects to perimenopause 
09:45 the difficulty with perimenopause not being tangible or defined 
13:45 how to predict when you will go through menopause 
15:00 how to treat women going through the menopause 
18:00 the truth about HRT (Hormone Replacement Therapy)
19:45 what do progesterone, estrogen and testosterone do in our bodies
25:00 what symptoms does HRT improve in perimenopause  
25:30 why do people not want to take HRT?
28:00 are there any lifestyle factors or patterns that result in more severe perimenopause and menopause symptoms?
30:00 understanding each stage in the menstrual cycle and how symptoms work in conjunction with perimenopause symptoms?
35:00 what is the difference between perimenopause and menopause?
36:00 is it ever too late to start HRT?
39:30 trends of perimenopausal and menopausal patients 
41:00 why do we lose bone density as we age? 
45:30 most surprising elements of the women’s health and fitness industry 
47:00 do any HRT negatives have merit? 

Keywords:
hormone health, women's health, menopause, mental health, hormone therapy, lifestyle factors, midlife health, progesterone, estrogen, testosterone