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Kate, a Nutritionist and Movement Specialist with over 15yrs experience in the health and fitness industry is dedicated to helping you take your health to the next level.
Sharing small actionable steps and information to inspire, transform your health and your life, get ready to learn, implement and take charge of your health.
Discussing all things health and movement she interviews experts and dives into various health topics including nutrition, fitness, sleep, meditation, lifestyle, stress, Pilates and movement.
Episodes
3 hours ago
3 hours ago
Have you ever left a Pilates class wondering if you were actually doing it right?
You’re not alone, and the truth might surprise you.
After more than 20 years of teaching and thousands of classes, I’ve seen the same small mistakes show up again and again.
The good news?
These simple shifts can completely transform your results, helping you build strength, improve posture, and feel more connected to your body.
In this episode, I’m breaking down the 5 most common Pilates mistakes I see in class and showing you exactly how to fix them, so you can get more out of every session (without working harder).
✨ Plus, if you want to practice Pilates from home, I’ll share how you can grab my Pilates Home Workout Series here to strengthen, stretch, and move with confidence.
Timestamps:
(00:28) Introduction
(01:26) Mistake One: Rushing Through Movements
(04:49) Mistake Two: Ignoring Breath Connection
(08:28) Mistake Three: Focusing on Appearance
(12:33) Mistake Four: Avoiding Challenges
(15:14) Mistake Five: Overthinking Movements
(18:30) Conclusion: Embracing Your Practice
🌿 Retreat Invitation...
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!
Check it out and join our Pilates by the Mekong Retreat Here.
Want a little help with your health?
Then check out Paleo Valley’s range of organic foods and supplements.
Grab 15% off all Paleo Valley products HERE.
From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.
Check out their range of products HERE.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet?
Be sure to subscribe and leave us a review at: Apple Podcasts
Wednesday May 13, 2026
Wednesday May 13, 2026
Have you ever noticed the different personalities that show up in your Pilates class?
In this fun and relatable episode, we break down the 5 classic Pilates archetypes, from The Perfectionist and The Go Hard or Go Home, to The Just Enough to Get By, The Overthinker, and of course, The Chatty Cathy!
Join me as I share how each archetype shows up in class, what I really think as your instructor, and why recognising your own style can help you move better, feel stronger, and connect more deeply with your body.
Whether you’re a Pilates newbie or a seasoned student, this episode will have you laughing, nodding, and maybe even recognising a little bit of yourself or your Pilates buddy!
✨ Plus, if you want to practice Pilates from home, I’ll share how you can grab my Pilates Home Workout Series here to strengthen, stretch, and move with confidence.
Timestamps:
(00:28) Introduction to Pilates Archetypes
(01:24) Exploring the Perfectionist Archetype
(05:00) The Go Hard or Go Home Mindset
(08:34) The Minimalist Approach to Pilates
(10:42) Understanding the Overthinker
(12:26) The Chatty Cathy in Class
(14:35) Embracing Multiple Archetypes
🌿 Retreat Invitation...
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!
Check it out and join our Pilates by the Mekong Retreat Here.
Want a little help with your health?
Then check out Paleo Valley’s range of organic foods and supplements.
Grab 15% off all Paleo Valley products HERE.
From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.
Check out their range of products HERE.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet?
Be sure to subscribe and leave us a review at: Apple Podcasts
Wednesday May 06, 2026
Wednesday May 06, 2026
Are you thinking about starting Pilates but don’t know where to begin?
In this episode of the Mind Movement Health Podcast, we discuss what every person should know before starting Pilates. Whether your goal is core strength, posture, back pain relief, nervous system regulation, or overall functional movement, this episode provides the knowledge and confidence you need to start safely and effectively.
You’ll learn:
✔ Why Pilates is more than stretching- it’s about control, alignment, and core activation
✔ How Pilates supports health, spinal stability, and posture
✔ Why flexibility isn’t necessary to begin, and how Pilates improves mobility over time
✔ The importance of breathing, nervous system regulation, and proper instruction
✔ Tips for creating a safe and consistent Pilates practice
Pilates is one of the most effective forms of movement for women (and everyone), helping you feel stronger, more stable, and more connected to your body.
🎧 Listen to the full episode and start your Pilates journey with confidence!
Timestamps:
(00:03) Introduction to the podcast and episode focus
(00:29) Common questions about starting Pilates
(00:55) Benefits of Pilates for long-term health
(01:21) Myths and misconceptions about Pilates
(02:18) Importance of control, breath, and alignment
(02:47) How Pilates strengthens deep muscles and improves posture
(03:18) Differences between Pilates and high-intensity workouts
(03:47) Understanding delayed onset muscle soreness
(04:16) Benefits of Pilates for aging and injury prevention
(04:44) Pilates for women and men, addressing muscle loss and bone health
(05:12) Individualized programs for recovery and deconditioning 06:09 - Flexibility myth busting and movement diversity
(06:35) Designing personalized Pilates programs
(07:05) Focusing on safety, alignment, and injury considerations
(07:57) Significance of breathing in Pilates practice
(08:27) Breathing's impact on nervous system and stress reduction
(08:56) Feeling calmer and more centered through breath and movement
(09:25) Inviting listeners to the Women's Wellness retreat in Vietnam
(10:18) The true scope of the "core" muscles
(10:47) How Pilates improves posture, balance, and pelvic health
(11:13) Building strength for aging and addressing hormonal changes
(11:40) Addressing the misconception of weight loss through Pilates
(12:09) Importance of consistency in practice
(12:37) Tips for finding the right instructor
(13:06) Benefits of qualified guidance and personalized assessment
(13:34) How instructors tailor exercises for injuries and limitations
(14:02) Working safely and listening to your body
(14:29) Making adjustments for energy levels and daily conditions
(14:59) The long-term health investment of Pilates
(15:25) Integrating Pilates principles into everyday activities
(16:19) Encouragement for beginners at any age
(16:47) Final thoughts on starting Pilates with confidence
(17:17 ) Personal success stories and age spectrum of clients
(17:47) Connecting with Kate on Instagram for questions
(18:15) Free 20-minute Pilates mat workout offer
(18:41) Sharing the episode with friends and closing remarks
Want to do Pilates at home with me?
Grab my FREE Pilates Core workout here.
🌿 Retreat Invitation...
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!
Check it out and join our Pilates by the Mekong Retreat Here.
Want a little help with your health?
Then check out Paleo Valley’s range of organic foods and supplements.
Grab 15% off all Paleo Valley products HERE.
From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.
Check out their range of products HERE.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet?
Be sure to subscribe and leave us a review at: Apple Podcasts
Wednesday Apr 29, 2026
Wednesday Apr 29, 2026
In this episode of the Mind Movement Health Podcast, we uncover 7 hidden causes of inflammation that many midlife women overlook.
While diet plays a role, chronic inflammation is often driven by deeper factors like stress, poor sleep, blood sugar imbalances, gut health, over-exercising, alcohol, and nervous
Timestamps:
(00:28) Introduction to Hidden Inflammation
(02:12) The Role of Chronic Stress
(08:24) Importance of Sleep
(12:22) Blood Sugar Imbalances
(16:11) Gut Health and Inflammation
(19:42) The Impact of Alcohol
(22:28) The Power of Thought Patterns
(24:45) Conclusion and Next Steps
🌿 Retreat Invitation...
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!
Check it out and join our Pilates by the Mekong Retreat Here.
Want a little help with your health?
Then check out Paleo Valley’s range of organic foods and supplements.
Grab 15% off all Paleo Valley products HERE.
From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.
Check out their range of products HERE.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet?
Be sure to subscribe and leave us a review at: Apple Podcasts
Wednesday Apr 22, 2026
Wednesday Apr 22, 2026
In this insightful interview, Dr. Juliet McGrattan discusses menopause, perimenopause, and their impact on women runners.
We cover:
- Hormonal changes during menopause and perimenopause
- Symptoms affecting women runners, including energy and sleep
- Exercise modifications and the importance of strength training
- Role of HRT in managing menopause symptoms and supporting activity
- Research gaps and the need for more women-specific studies
Timestamps:
(00:00) Introduction and guest introduction
(01:43) What is menopause and perimenopause?
(02:42) Common symptoms experienced during menopause transition
(04:36) Effects of menopause on energy and running performance
(06:16) Managing fuelling and recovery during menopause
(07:12) Myths about aging and joint health in runners
(09:40) Adjusting training loads and incorporating slow running
(11:27) The importance of strength training for women over 35
(13:55) Bone health, osteoporosis, and impact of running
(15:49) Recovery strategies and nutrition tips
(18:10) Listening to your body and adapting training
(21:27) Positive stories of women runners in menopause
(22:10) HRT and its effects on women’s health and running
(27:00) Author’s motivation for writing the book
(28:36) The need for more research on women and menopause
(33:49) Daily habits to support women during menopause
(36:35) Running outdoors vs treadmill and safety considerations
(39:04) Overcoming fear and safety concerns while running
(41:37) The importance of running groups
(42:25) Key advice for women runners in menopause
(44:31) Where to find more information and connect with Dr. Juliet
More about Dr. Juliet McGrattan:
Dr Juliet McGrattan is an award-winning author, speaker, runner and a former GP. She is the Woman’s Health Lead and a Master Coach at 261 Fearless. Juliet is the author of Run Well and Sorted and her new book, The Runners Guide to Menopause. You can buy her books at all major retailers, worldwide.
Grab The Runners Guide to Menopause here.
Connect with Dr. Juliet McGrattan:
Website: https://drjulietmcgrattan.com/
IG: https://www.instagram.com/drjulietmcgrattan/
Facebook: https://www.facebook.com/DrJulietMcGrattan/
YouTube: https://www.youtube.com/@drjulietmcgrattan8825
🌿 Retreat Invitation
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.
Check it out and join our Pilates by the Mekong Retreat Here.
Want a little help with your health?
Then check out Paleo Valley’s range of organic foods and supplements.
Grab 15% off all Paleo Valley products HERE.
From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.
Check out their range of products HERE.
I personally love their Vitamin C, Turmeric supplement and Vanilla protein powder!
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Wednesday Apr 15, 2026
Wednesday Apr 15, 2026
Can just five minutes a day really improve your health?
In this episode of the Mind Movement Health Podcast, we explore simple five-minute daily habits that can transform your health, reduce stress, support hormone balance, and improve wellbeing in midlife.
Many women believe they need long workouts or complicated wellness routines to feel better.
But research shows that small, consistent habits can create powerful physiological changes, especially when it comes to nervous system regulation, gut health, sleep, and hormonal balance during perimenopause and menopause.
Listen in to learn how small daily practices can have a powerful impact on energy, mood, hormones, and long-term wellbeing.
Timestamps:
(00:00) Introduction and episode overview
(01:27) The impact of five-minute health practices
(02:55) Concept of micro habits in behavioral health science
(03:55) Why consistency surpasses intensity in health routines
(04:23) Benefits of five-minute sunlight exposure
(04:49) Nervous system regulation through breathwork
(05:18) Coherence breathing technique explained
(06:16) Power of breath and vagus nerve activation
(07:39) Easy Pilates and mobility routines for quick circulation boost
(08:07) Incorporating movement throughout the day
(09:33) Ideal five-minute mobility exercises
(10:30) Promoting wellness retreats for reset and connection
(11:00) Morning sunlight for circadian rhythm regulation
(12:23) Mindful eating to improve digestion and reduce bloating
(13:47) The importance of slow, deliberate eating
(14:42) Practicing gratitude for emotional health
(16:09) How these micro habits support women through hormonal shifts in midlife
(17:08) The power of stacking multiple habits for compounded benefits
(17:37) The simplicity and effectiveness of daily health rituals
(18:06) Summing up five easy health practices to incorporate daily
(18:32) Inviting listeners to share and subscribe for more insights
(19:01) Closing remarks and next steps
🌿 Retreat Invitation...
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!
Check it out and join our Pilates by the Mekong Retreat Here.
Want a little help with your health?
Then check out Paleo Valley’s range of organic foods and supplements.
Grab 15% off all Paleo Valley products HERE.
From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.
Check out their range of products HERE.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet?
Be sure to subscribe and leave us a review at: Apple Podcasts
Wednesday Apr 08, 2026
Wednesday Apr 08, 2026
Ever struggled with your health and wanted an alternative option for treatment?
That’s what lead this mother-daugther duo, Karen (Zuzu) and Amy Armes to develop and create Holistic Health Educators (HHE) and Lilly Fields Retreat Center
In this episode of the Mind Movement Health podcast they share their personal journeys into holistic health and the importance of understanding women's health.
They discuss the significance of gut health, nutrition, and the integration of Eastern and Western medicine.
The conversation emphasizes the role of movement, the benefits of retreats, and the importance of organic food in maintaining health. The episode concludes with practical advice for listeners on how to take charge of their health and well-being.
Timestamps:
(00:00) Introduction to Holistic Health and Family Dynamics
(02:49) Karen's Journey to Natural Health
(05:49) Understanding the Body and Holistic Approaches
(09:12) Gut Health: Myths and Realities
(12:09) Nutrition for Gut Healing
(15:11) Overcoming Skepticism in Holistic Health
(18:00) Integrating Eastern and Western Medicine
(21:07) The Role of Retreats in Health Transformation
(27:42) The Transformative Power of Retreats
(30:11) Building Connections Through Shared Experiences
(31:46) Foundational Health Habits for Wellness
(34:34) The Importance of Movement in Health
(39:00) The Role of Nutrition in Health
(46:55) Mindset and Emotional Health as Key Drivers
(53:15) Connecting with ZuZu and Amy
More about Karen (Zuzu) and Amy Karen “ZuZu” Ziemer Armes is a holistic health educator, author, and speaker known for her practical, science-backed approach to helping people feel at home in their bodies—often calling her talks “bodcasts.”
After reversing her own epilepsy, scoliosis, and arthritis through holistic strategies, ZuZu has dedicated decades to empowering others to reclaim their health.
She has presented over 2,500 seminars, authored four health books, and led thousands through transformative, action-oriented classes. Together with her daughter Amy, a Johns Hopkins–trained MPH, ZuZu is co-founder and co-owner of Holistic Health Educators (HHE) and Lilly Fields Retreat Center.
As a mother-daughter leadership team, they guide a global holistic health education platform serving more than 45,000 wellness seekers worldwide, with a shared focus on gut and cellular healing, sustainable energy, and integrative longevity. ZuZu and Amy combine lived experience, accessible science, and a welcoming, empowering approach to inspire confidence, awareness, and lasting health transformation.
Connect with Karen and Amy:
https://www.instagram.com/lillyfieldscenter/ https://www.facebook.com/LillyFieldsWC/
www.ZuZuUnleashed.com www.LillyFieldsCenter.com
🌿 Retreat Invitation...
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Our early bird offer is available until 31st March- save $200!
Check it out and join our Pilates by the Mekong Retreat Here.
Want a little help with your health?
Then check out Paleo Valley’s range of organic foods and supplements.
Grab 15% off all Paleo Valley products HERE.
From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.
Check out their range of products HERE.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet?
Be sure to subscribe and leave us a review at: Apple Podcasts
Wednesday Apr 01, 2026
Wednesday Apr 01, 2026
Why are wellness retreats so life-changing?
If you’ve ever felt the pull to step away from your daily routine and truly reset… this episode is your sign.
In this episode, I’m sharing a behind-the-scenes look at my recent Restore and Align Retreat in Torquay, a beautiful weekend filled with Pilates, yoga, breathwork, connection, and deep rest.
But beyond the movement and the setting, what really made this retreat so powerful was something much deeper…
✨ The conversations
✨ The connection
✨ The shared experiences
✨ And the reminder that you’re not alone
We talk about why stepping away from your everyday life can create real transformation, how retreats support your nervous system, and why so many women walk away feeling lighter, clearer, and more like themselves again.
Timestamps:
(00:28) Welcome to Mind Movement Health Podcast
(01:42) The Power of Retreats
(07:02) Small Moments of Inspiration
(08:07) The Gift of Slowing Down
(10:24) Upcoming Retreat in Vietnam
(11:51) The Importance of Connection
🌿 Retreat Invitation...
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.
Check it out and join our Pilates by the Mekong Retreat Here.
Want a little help with your health?
Then check out Paleo Valley’s range of organic foods and supplements.
Grab 15% off all Paleo Valley products HERE.
From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense.
Check out their range of products HERE.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet?
Be sure to subscribe and leave us a review at: Apple Podcasts
Wednesday Mar 25, 2026
Wednesday Mar 25, 2026
Are you noticing bloating, fatigue, achy joints, mood swings, stubborn weight gain, or changes in your skin in midlife?
It could be inflam-aging- the chronic, low-grade inflammation that increases with age and impacts hormone balance, gut health, mental clarity, energy, and skin health.
In this episode of the Mind Movement Health Podcast, we explore simple, practical strategies to reduce inflam-aging for midlife women.
From nervous system regulation, anti-inflammatory nutrition, Pilates and strength movement, sleep, and stress reduction, to bonus tips like collagen, red light therapy, and adaptogens, you’ll learn actionable steps to support your body, mind, and skin during perimenopause and menopause.
Timestamps:
(00:24) Your health
(01:46) Understanding Inflammation Aging
(04:23) Supporting Your Nervous System
(08:28) Anti-Inflammatory Nutrition
(12:16) The Role of Exercise
(14:46) Importance of Sleep
(16:58) Skin Health and Inflammation
(19:51) Bonus Tools for Wellness
(22:28) Embracing a Balanced Lifestyle
Want to learn more about inflammation?
Listen in to Episode 299-The Inflammation Code: How Women 35+ Can Reduce Inflammation for More Energy, Clear Thinking & Healthy Aging with Dr. Shivani Gupta
Episode 258- How to Reduce Inflammation Naturally: Boost Energy, Gut Health & Longevity
🌿 Retreat Invitation
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.
Our early bird offer is available until 31st March- save $200!
Check it out and join our Pilates by the Mekong Retreat Here.
If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts
Wednesday Mar 18, 2026
Wednesday Mar 18, 2026
Are you struggling with bloating, stress, hormone imbalance, anxiety or digestive issues in perimenopause?
In this episode of the Mind Movement Health Podcast, we explore Rest and Digest and how activating your parasympathetic nervous system can dramatically improve gut health, hormone balance, inflammation, metabolism and energy in midlife women.
In this episode, we cover:
- What “rest and digest” really means
- The gut-brain axis and vagus nerve explained simply
- Why perimenopause increases stress sensitivity
- How cortisol impacts digestion and hormones
- The connection between gut health and anxiety
- Practical nervous system regulation tools you can start today
- Blood sugar stability and midlife metabolism
- Why you can’t heal your gut in fight-or-flight
Timestamps:
(00:29) Introduction to Rest and Digest
(01:44) The Nervous System Connection
(05:29) Hormonal Changes in Midlife
(06:45) Gut-Brain Axis Explained
(08:47) Signs of Nervous System Dysregulation
(10:32) Practical Ways to Improve Digestion
(13:07) Movement as Medicine
(13:57) Blood Sugar Regulation and Its Impact
(15:44) The Importance of Sleep
(17:01) Creating a Safe Environment for Healing
(20:10) Moving from Survival to Regulation
(21:41) The Retreat Experience
(25:43) Upcoming Retreat Announcement
(26:35) Final Thoughts on Digestion and Safety
Want to learn more about nervous system regulation?
🌿 Retreat Invitation
If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.
My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.
Our early bird offer is available until 31st March- save $200!
Check it out and join our Pilates by the Mekong Retreat Here.
If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress.
Sign up to our weekly newsletter and become an M&M Insider!
You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!
Join here: https://www.mindmovementhealth.com.au/subscribe/
Connect with Kate:
Website: MindMovementHealth.com.au
Facebook: facebook.com/MindMovementHealth
Instagram: instagram.com/MindMovementHealth
Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts