• Grief can manifest in various forms and affect multiple areas of life.
• Embracing emotions is crucial for healing and personal growth.
• Faith can provide strength and perspective during difficult times.
• Mindset plays a significant role in how we respond to grief.
• Self-reflection helps in understanding our triggers and reactions.
• It's important to allow ourselves to feel emotions without judgment.
• Grief is a cyclical process, with contractions followed by expansions.
• Practicing gratitude and recognizing the gifts in emotions can aid healing.
• Creating a supportive environment for conversations about grief is essential.
• Personal growth often comes from navigating through grief and loss.

Kristen created a special guide called The Belief Breakthrough Method Visualization Guide that walks you through her powerful breathing practice step by step. Here’s the link to download that:

https://kristenhartnagel.com/wp-content/uploads/2025/05/The-Belief-Breakthrough-Method-Visualization-Guide.pdf

If you’re curious about how building a personal brand can help grow your business, whether you want to be a speaker, an author, a podcast host, or you just want to attract more ideal clients to your existing business. You’ll want to have a free call with Kristen Hartnagel you can book that call here:

https://www.freebrandcall.com/kh

In this episode of the Get Strong podcast, host Jessie Mershon brings on Dr. Nic and Nat to discuss the challenges women face during perimenopause and menopause. They share their personal journeys into women's health, the importance of understanding symptoms, and the need for proper nutrition and strength training. The conversation emphasizes empowerment, the significance of hormonal changes, and the necessity of a supportive community for women navigating these life stages.

In this conversation, Jessie Mershon and Dr. Nic + Nat ND discuss the importance of basic health practices for longevity, the balance between macros and calories, and the significance of tracking nutrition. They explore how nutrition can be adjusted around menstrual cycles, the emotional challenges women face during perimenopause and menopause, and the necessity of self-care. The discussion emphasizes the importance of prioritizing oneself and finding joy in life, especially for mothers. They also share personal experiences and insights on making bold life changes and the journey of self-discovery.

takeaways

• Women in their 40s and 50s are often overlooked in healthcare.
• Perimenopause can start as early as the late 30s.
• Symptoms of perimenopause include mood changes and sleep issues.
• Nutrition and proper fueling are crucial during perimenopause.
• Strength training is essential for maintaining muscle and bone health.
• Women often feel defeated when traditional methods stop working.
• Morning routines can significantly impact a woman's day.
• Recovery days should still include proper nutrition and light activity.
• Fasting should be approached with caution, especially for women.
• The basics of health should be prioritized over trendy solutions. Stick to the basics of fueling your body for longevity.
• Exercise is key for long-term health and wellness.
• Many women underestimate their potential as they age.
• Taking ownership of your health is crucial at any age.
• Understanding macros can enhance nutritional awareness.
• Tracking food intake can provide clarity and insight.
• Nutrition should be adjusted around menstrual cycles for better health.
• Women often neglect their own needs while caring for others.
• Advocating for oneself in healthcare is essential.
• Finding joy and hobbies is vital for personal fulfillment.

https://www.instagram.com/dr_nic_and_nat

In this episode of the Get Strong podcast, Jessie Mershon discusses the importance of not waiting for the perfect time to start a health and fitness journey. She emphasizes that life is always busy, and there will always be reasons to delay. Instead, she encourages listeners to make intentional choices that align with their goals, even during celebrations and vacations. Jessie shares her personal experiences and insights on accountability, nutrition, and the significance of making empowered decisions to foster long-term success in health and fitness.

takeaways

• Don't wait for the perfect time to start your journey.
• Life will always be busy; embrace it and move forward.
• Intentional choices can help you feel empowered.
• Food should be viewed as fuel for your body.
• Accountability is key to achieving your goals.
• You control the decisions you make every day.
• It's okay to say no to alcohol and still have fun.
• Long-term success comes from lifestyle changes, not quick fixes.
• Celebrate your progress and strength regularly.
• Empower yourself to make choices that align with your goals.

Meal Guide: https://meals.fasterwaytofatloss.com/free-meal-guide-coach?aid=JESSIEMERSHON

Macro Cheat Sheet: https://www.fasterwaycoach.com/guides/free-macro-cheat-sheet#JESSIEMERSHON

Don’t forget to like, subscribe, and share this episode with someone who needs encouragement.

Waitlist for my May Macros Course https://forms.gle/o86wCVTDRuSeLpre8

7 Days of Gratitude

https://www.canva.com/design/DAGdWiPIVDY/-V25BwergxQZQweG7em86A/view?utm_content=DAGdWiPIVDY&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h0246f8cb4b

Take your personalized vitamin quiz here:

https://meology.shaklee.com/?country=US&lang=en_US&site=jessie

1:1 Mindset Coaching: E-mail JessieMershon@gmail.com

Connect with me at https://www.instagram.com/jessiemershon

In this episode of the Get Strong podcast, Jessie Mershon interviews Michelle El Khoury, founder of Yogamazia and Smart Parenting with Michelle. They discuss the challenges of modern parenthood, the myths surrounding motherhood, and the importance of preparation and support systems. Michelle shares her personal journey through motherhood, the significance of the mind-body connection, and introduces her SMART framework for parenting goals, emphasizing the need for community and understanding in the parenting journey. In this conversation, Jessie Mershon and Michelle H. El Khoury, PhD, delve into the complexities of motherhood, mental health, and the importance of self-awareness. They discuss the challenges of postpartum depression, the significance of asking for help, and the power of transforming negative thoughts into positive ones. The conversation emphasizes the need for support systems and the role of vulnerability in navigating motherhood. They also touch on the importance of understanding mental health for both mothers and fathers, and how taking ownership of one's journey can lead to empowerment and healing.

takeaways

• Many parents feel overwhelmed due to societal pressures and lack of support.
• The journey of motherhood is often chaotic and unprepared for.
• Preparation and understanding are crucial for a smoother transition into motherhood.
• The myth of balancing it all can lead to feelings of inadequacy.
• Every pregnancy and recovery is unique, and expectations should be adjusted accordingly.
• Mindfulness and self-awareness are key to navigating parenting challenges.
• Support systems are essential for successful parenting.
• The SMART framework can help parents set and achieve their goals.
• Community and connection enhance the parenting experience.
• It's important to prioritize mental health and self-care in parenting. Being open about mental health can prevent postpartum depression.
• Asking for help is crucial in motherhood.
• Self-awareness is key to managing negative thoughts.
• We can change our thought patterns through neuroplasticity.
• Postpartum challenges affect both mothers and fathers.
• Support systems are essential for mental well-being.
• Vulnerability allows for deeper connections and support.
• Recognizing negative thoughts is the first step to change.
• Empowerment comes from taking ownership of our journeys.
• Positive intelligence can help in parenting and mental health.

connect with Michelle

Instagram:

Website: https://yogamazia.com/

In this episode of the Get Strong podcast, Jessie Mershon interviews Reagan Cannon, an international leadership speaker and coach. They discuss the journey of overcoming self-doubt, the importance of networking, and the value of mentorship in building a successful career. Reagan shares her experiences transitioning from corporate America to entrepreneurship, emphasizing the need for commitment and community support. They also explore the challenges women face in leadership roles, including the competence complex and imposter syndrome, and how to navigate these obstacles with confidence and authenticity.

takeaways

• Reagan Cannon is an experienced leadership speaker and coach.
• Overcoming self-doubt is crucial for personal and professional growth.
• Building a strong network is essential for business success.
• Commitment is key to achieving long-term goals.
• Entrepreneurship requires hard work and dedication.
• Mentorship can provide valuable guidance and support.
• Women often struggle with the competence complex.
• Asking for help should be done confidently and without apologies.
• Confidence comes from taking courageous actions.
• Embracing originality is a powerful strength.

Is the real crisis in children’s mental health actually about the environment they’re growing up in? In this thought-provoking episode, former child therapist and now parent coach Nicole Runyon shares why she shifted her work from treating kids to empowering the people who raise them.

Nicole explains how constant screen time, academic pressure, and cultural disconnection are fueling rising anxiety, depression, and behavioral issues in children — and why pathologizing kids for their natural reactions may be missing the point.

With compassion and clarity, Nicole offers insight into how parents can better understand what their children are going through, take back their power, and create healthier dynamics at home.

If you’re a parent concerned about your child’s mental well-being, this episode is a must-listen — full of truth, hope, and practical tools for navigating today’s challenges.

Join me with guest Heather Brown also known as 'Healthy by Heather Brown' as we talk all things motherhood, postpartum, health, fitness, faith and building businesses!

Heather is the energetic podcaster, writer, online mama cheerleader and healthy living advocate behind the brand & podcast Healthy by Heather Brown. She and her college sweetheart hubby Eric live in Birmingham, AL with two young boys. Since starting blogging 14 years ago, Heather is privileged to reach over a million women each year, and runs her podcast and business with a team where they daily share ways for young moms to love their life and pursue health in mind body and spirit through her Sunday Reset!

Link To Membership:

https://www.mylifewellloved.com/product/healthy-by-heather-brown-memberships/

Link To Ebooks:

https://www.mylifewellloved.com/product/meal-planning-for-the-busy-mom-a-ebook/

Link To All Freebies:

https://www.mylifewellloved.com/freebies/

Connect With Heather:

• Instagram - https://www.instagram.com/healthybyheatherbrown/

• Website - https://www.healthybyheatherbrown.com

• Email Newsletter -

• Podcast on Apple - https://podcasts.apple.com/us/podcast/healthy-by-heather-brown/id1638763905

• Podcast on Spotify - https://open.spotify.com/show/6Dtnb1YtnC8WhbGPJv2Om4?si=c7416d55c6ef43bb&nd=1

• Amazon Storefront - https://www.amazon.com/shop/mylifewellloved

• Pinterest - https://www.pinterest.com/healthybyheatherbrown/

• Facebook - https://www.facebook.com/HealthyByHeatherBrown

• TikTok - https://www.tiktok.com/@healthybyheatherbrown

• Youtube - https://www.youtube.com/channel/UCMAOBwbiQtQ8X0hEpzPy7MQ

• X - https://twitter.com/HBHeatherBrown

LTK - https://www.shopltk.com/explore/HealthybyHeatherBrown