The Healthified Podcast

124: Minimalism & Decluttering to Create a Calmer Home with Kristen Ziegler of Minima

In this episode we talk about: * The main differences between organizing and decluttering * How your physical environment can affect your mental health and nervous system * Questions to keep in mind when organizing and decluttering your space * How to start simplifying without feeling overwhelmed Minima Online [https://www.minimaonline.com/] Minima on Instagram [https://www.instagram.com/minima_organizing/] 12 Essential Questions to Declutter Your Space [http://minimaonline.com/journal/declutter]

123: {SOLO} 30 Days Alcohol-Free: What I Learned & Where I Landed

In this solo episode, I share a vulnerable and very real update on where I currently am with alcohol, how my habits have evolved over the years, and what I learned from taking a recent 30-day break. If you’ve ever questioned your own relationship with drinking, struggled with moderation, or felt the “mental noise” around alcohol, this conversation is for you. I revisit patterns from high school and college, motherhood triggers, the stories I’ve told myself about drinking, and the eye-opening experience of going alcohol-free for a month, including the neuroscience behind cravings, dopamine dips, and why the process felt so emotional. I also discuss the role of consciousness, thoughts, and deliberate living in reshaping habits, and how this experience helped me prove to myself that I can do hard things. In This Episode, I Talk About: * How my relationship with alcohol has evolved over the past 20 years * Drinking in high school and college and why those early patterns stuck * How motherhood, overstimulation, and boredom played into evening wine habits * The moment that pushed me to take a 30-day break * What happened in those 30 days — including the dopamine dip around days 10–14 * The neuroscience behind cravings and dopamine regulation * How to handle cravings by separating the thought from the sensation * Deliberate living vs. default living (and why thoughts matter more than we realize) * The stories we tell ourselves about alcohol — and why many aren't true * How nervous system overwhelm contributes to wanting to drink * The small lifestyle shifts (like hiring babysitters!) that changed everything * Healthy dopamine habits I used to replace wine * Why vulnerability and accountability helped me finish the 30 days * What I’ll be carrying forward now that the 30-day break is over Resources & Links Mentioned * My first alcohol episode — Episode 74 [https://podcasts.apple.com/us/podcast/74-my-relationship-with-alcohol-how-i-am-working-on-it/id1559582748?i=1000637677455] * Mallory Andrews episode — Episode 121 [https://podcasts.apple.com/us/podcast/121-rediscovering-yourself-in-the-midst-of/id1559582748?i=1000737228756] * Soberish Mom (Katie) on Instagram [https://www.instagram.com/soberishmom] * Sunnyside App [https://www.sunnyside.co/] (for tracking alcohol + soberish challenges) * Reframe App [https://www.reframeapp.com/] (for alcohol education + habit change) * My book: Counting Colors [https://amzn.to/3AtajYS] * Book: Loving What Is by Byron Katie [https://amzn.to/3XIVjOk]

122: {SOLO} 7 Tangible Tips for Staying Balanced During the Holiday Season

In this solo episode, I’m sharing the exact practices, mindset shifts, and gentle reminders that help me stay balanced during the holiday season — a time that used to feel chaotic, indulgent, and emotionally overwhelming. Now, as a mom of two young kids, I’m in a season where I truly want to experience more joy, more magic, and more presence, and these tips are how I get there. I talk about my past “cycle mentality” around the holidays, how overwhelm used to be my default state, and the ways intentional living, nervous system awareness, and simple routines have completely changed how I show up this time of year. Whether you feel behind, stretched thin, or just want to enjoy the holidays without losing yourself in the stress, I hope this episode feels grounding and supportive. In This Episode, I Talk About: * What the holidays used to mean for me (and why things feel different now) * How motherhood has shifted my relationship with the holiday season * Why we often fall into “cycle mentality” this time of year — and how to break it * The role of nervous system activation, overstimulation, and emotional habits * Simple mindset shifts that help you feel more grounded and present * The 7 practical steps you can start using today Resources & Links Mentioned in the Episode: * The episode with Mallory Andrews (Episode 121) [https://podcasts.apple.com/us/podcast/121-rediscovering-yourself-in-the-midst-of/id1559582748?i=1000737228756] * My book: Counting Colors [https://amzn.to/3AtajYS]

121: Rediscovering Yourself in the Midst of Motherhood: A Millennial Midlife Awakening with Mallory Andrews

In this episode of The Healthified Podcast, Sara sits down with writer and content creator Mallory Andrews to talk about her “millennial midlife awakening” — what it really means to rediscover yourself after years of motherhood, people-pleasing, and perfectionism. Mallory shares how her parents’ divorce became the catalyst for her personal growth, what it looks like to shed old belief systems, and how she’s learning to trust herself, speak honestly online, and embrace authenticity without apology. This powerful conversation explores self-trust, courage, and the freedom that comes from showing up as your true self. In this episode we discuss: * What a “millennial midlife awakening” really looks like, and how to know if you’re in one * The role motherhood plays in identity, self-worth, and rediscovering who you are * How Mallory’s parents’ divorce helped her question her beliefs and begin her healing journey * The difference between control and trust when it comes to personal growth * How to express yourself online authentically, without performing or people-pleasing * Letting go of perfectionism and the power of honest storytelling * Why redefining success often means slowing down, simplifying, and listening to yourself • Follow Mallory Andrews on Instagram [www.instagram.com/lifebymallory] • Read Mallory’s essays on Substack [https://malloryandrews.substack.com/] • Healthified on Instagram [www.instagram.com/healthified] • Explore recipes and wellness resources at Healthified.com [https://www.healthified.com]

120: {SOLO} Life Update, Feeling Fulfilled, SIBO, & How I Healed My Gut

After taking time away from entrepreneurship after the birth of her second baby, Sara returns to the podcast with an honest solo episode about her gut-healing journey and personal transformation over the past year. From closing her natural foods company, Gratisfied, to navigating postpartum burnout and eventually being diagnosed with methane SIBO, gut dysbiosis, and a parasite, Sara shares the pivotal lessons that led her back to balance, both physically and emotionally. She opens up about what functional testing revealed, how reducing protein and embracing water-based cooking [https://www.saramcglothlin.com/ebook] helped her heal, and why she now believes digestion is the true foundation of wellness. You’ll also hear her reflections on mindful eating, meal timing, and simple lifestyle changes that supported her recovery. If you’re navigating gut issues, burnout, or simply want to feel more grounded in your body, this episode offers insight, encouragement, and plenty of Healthified inspiration. Mentioned in this episode: * Counting Colors, Not Calories [https://amzn.to/3AtajYS] (Sara’s book) * Protein Millet Breakfast Bowl [https://healthified.com/gut-healthy-protein-millet-breakfast-bowl/], Sweet & Sour Chicken [https://healthified.com/healthy-sweet-sour-chicken/], and Sugar-Free Granola [https://healthified.com/sugar-free-granola/] recipes on Healthified.com [https://healthified.com] * Painterland Sisters Yogurt [https://painterlandsisters.com/] * Be Well by Kelly Grass-Fed Beef Protein [https://amzn.to/3JGNIfz] * Boketto, Richmond, VA [https://bokettowellness.com/?srsltid=AfmBOoqKkMP4ctvr4i_RL234ifpmdBadcd22j-ktY2A3lBRMdUo60f0B]