Episode 16: How to Thrive Through Perimenopause: Strength, Sleep & Bone Health with Suzi Dia

Episode 16: How to Thrive Through Perimenopause: Strength, Sleep & Bone Health with Suzi Dia

In this episode, Suzi Dia — Women's Health Coach and Personal Trainer — joins us to discuss how women can thrive through perimenopause by building strength, protecting bone health, improving sleep, and supporting their bodies through lifestyle habits that actually make a difference. We explore what really happens to our hormones during perimenopause and menopause, why strength training becomes one of the most important tools for healthy aging, and how muscle mass, protein intake, recovery, and stress management all play a role in reducing symptoms and supporting long-term health. Suzi shares practical guidance on building sustainable fitness habits, meeting your protein needs, navigating common nutrition myths (including soy), improving sleep quality, understanding heart rate variability and recovery, and why self-care isn't selfish—it's essential. Whether you're navigating perimenopause now or simply want to age with strength and vitality, this conversation is packed with practical, evidence-based tools you can start using today. Connect with Suzi Dia: https://www.montclairhealthcoaching.com/ [https://www.montclairhealthcoaching.com/] ✨ Join our newsletter: https://modernsacred.substack.com/ [https://modernsacred.substack.com/] Stay up to date on new episodes, upcoming retreats, and receive our Women's Empowerment Playlist when you subscribe. TAKEAWAYS * Why strength training is essential during perimenopause and menopause * How protein supports muscle, metabolism, and bone health * The connection between sleep, recovery, stress, and hormone health * Common nutrition myths—including the truth about soy * Lifestyle habits that can help reduce perimenopause symptoms * Practical ways to improve sleep, recovery, and overall wellness * Why building muscle is one of the best investments for healthy aging * The value of individualized health coaching and learning to listen to your body CHAPTERS 00:00 Introduction & Suzi's Journey into Women's Health 06:03 Empowerment Through Health Coaching 11:08 Prioritizing Self-Care as Women 16:17 Common Fitness & Health Misconceptions 22:42 How Lifestyle Impacts Perimenopause Symptoms 37:48 Hormones, Menopause & Healthy Aging 45:34 Strength Training, Bone Health & Nutrition 51:00 Protein Intake & Nutrition Tips 56:17 Soy, Protein & Nutrition Myths 01:04:21 Alcohol, Sleep & Recovery 01:12:22 Stress Management & Long-Term Health

Episode 15: The Body System You've Never Heard Of: The Endocannabinoid System Explained

Most women have never heard of the Endocannabinoid System—despite the important role it plays in helping the body maintain balance, immunity and wellbeing. In this episode, we explore the fascinating science of the Endocannabinoid System (ECS), a regulatory network involved in mood, stress response, sleep, pain perception, inflammation, immune function, and overall well-being. Many experts consider the ECS one of the most important systems in the human body—yet it's rarely discussed or taught in mainstream health education. Abby shares her journey from burned-out ICU nurse to Canny Nurse Certified RN and cannabis educator, while Chelsea reflects on how grief, healing, and life experience shaped her relationship with cannabis and wellness. Together, we bridge personal stories with evidence-based education to help women better understand their bodies and expand their options for supporting health and healing. In this episode, we discuss: * What the Endocannabinoid System is and how it works * Why most people have never been taught about the ECS * How cannabis interacts with the body * The discovery and history of the Endocannabinoid System * The politics and stigma surrounding cannabis * Endocannabinoid deficiency and emerging research * Natural ways to support the ECS beyond cannabis * Stress, burnout, resilience, and nervous system health * Dosage, tolerance, and intentional cannabis use * Why education creates more choice, agency, and body literacy Whether you're curious about cannabis, interested in women's health, or simply want to better understand the incredible systems already at work within your body, this conversation offers a thoughtful introduction to one of the most overlooked areas of modern health education. Chapters: 00:00 Introduction to the Endocannabinoid System 06:07 Abby's Personal Journey with Cannabis 16:36 Cannabis 101: The Endocannabinoid System 25:11 Personal Insights on Cannabis 30:11 The Endocannabinoid System 36:15 Endocannabinoid Deficiency Syndrome 53:30 The Harmonious Nature of Cannabis 59:55 Understanding the Endocannabinoid System 01:07:59 Dosage and Tolerance with Cannabis 01:13:36 Cannabis, Self-Care, and Culture 01:19:20 Holistic Approach to Cannabis Use ---------------------------------------- ✨ Free Gift + Stay Connected Join the Modern Sacred newsletter and receive our Women’s Empowerment Spotify Playlist for free: → https://modernsacred.substack.com/ [https://modernsacred.substack.com/]

Episode 14: Collective Wisdom in the Age of AI & the New Feminine Frontier w/ Carissa Karban

In this episode, Carissa Karban — co-founder of Astrapuffs, speaker, embodiment practitioner, and so much more! — joins us to discuss: her journey from an unconscious Enneagram 8 to a loving challenger; the impact of astrology, human design, and Enneagram on her personal growth; the role of games in shaping behavior and identity. She also takes us on an exploration of the potential impact of AI and virtual worlds on human interaction and the creation of a shared world for humans and AI. The conversation delves into the influence of AI on human experience, the impact of collective informing on AI, embodied wisdom and healing, shifting from othering to collaboration, and rituals for embodiment and connection. The discussion explores the intersection of technology, human emotion, and societal values, emphasizing the importance of collective input and the integration of masculine and feminine energies. We delve into emotional expression through music, the importance of a support network, the power of storytelling and emotional flow, shadow work, the relationship with emotions and healing, AI and its relationship to objects, defining success and radical presence, and an overview of the Astrapuffs game. Learn more about Astrapuffs here - https://astrapuffs.com/ [https://astrapuffs.com/] Connect with Carissa - https://www.linkedin.com/in/carissakarban/ [https://www.linkedin.com/in/carissakarban/] ✨ We will be co-hosting a retreat with Carissa this Fall! Join our newsletter → https://modernsacred.substack.com/ [https://modernsacred.substack.com/] to stay up-to-date on that and so much more! Plus, when you sign up you will receive our amazing Women's Empowerment Playlist for FREE! Takeaways * The transformative journey from an unconscious Enneagram 8 to a loving challenger. * The potential impact of AI and virtual worlds on human interaction and behavior. The impact of AI on human experience * The importance of embodied wisdom and healing Emotional expression through music can aid in processing and transitioning between different emotional states. * The importance of radical presence and defining success based on alignment and love. Chapters * 00:00 Introduction to Carissa Karban * 06:04 The Intensity and Softness of Type Eight Personalities * 18:04 The Impact of AI and Virtual Worlds on Human Interaction * 24:19 Creating a Shared World for Humans and AI * 31:20 Embodied Wisdom and Healing * 57:31 Rituals for Embodiment and Connection * 01:02:59 Relationship with Emotions and Healing * 01:19:55 Defining Success and Radical Presence

Episode 13: The Healing Power of Female Friendship and Collective Care

What if friendship matters more to our wellbeing than achievement? In this episode, Chelsea and Abby reflect on the healing power of their 3-day girls trip and talk about female friendship, in-person connection, and redefining success outside of hustle culture. They explore why quality time with people you love feels so different from online interaction, and how modern culture often pushes us toward productivity instead of presence. The conversation touches on burnout, belonging, reciprocity, neurodiversity, and the quiet healing that happens when you feel truly seen by your community. This episode also explores: * Why female friendship is essential for emotional wellbeing * The difference between transactional relationships and genuine reciprocity * How slowing down can feel radical in a productivity-obsessed culture * The importance of finding people who honor your natural pace and energy * Why success may have more to do with connection than accomplishment If you’ve been feeling disconnected, burned out, or craving deeper relationships, this conversation offers a refreshing perspective on friendship, feminism, community, and what actually nourishes us. ---------------------------------------- ✨ Free Gift + Stay Connected Join the Modern Sacred newsletter and receive our Women’s Empowerment Spotify Playlist for free: → https://modernsacred.substack.com/ [https://modernsacred.substack.com/] ---------------------------------------- Mentioned Links + Resources Jam out, cook, and unwind with Flavour Trip — two slow-travel DJs blending live house music and cooking from around the world: → https://www.youtube.com/@flavourtrip [https://www.youtube.com/@flavourtrip] Want to experience the gift economy in action? Watch the most unexpectedly hilarious and heartwarming birdwatching documentary on YouTube for free: → https://youtu.be/zl-wAqplQAo?si=Qm1YPVFfrHkaJrYE [https://youtu.be/zl-wAqplQAo?si=Qm1YPVFfrHkaJrYE] ---------------------------------------- Topics covered: female friendship, burnout, hustle culture, in-person connection, neurodiversity, reciprocity, emotional wellbeing, slow living, feminism, community, belonging, authentic relationships, redefining success ---------------------------------------- Chapters: 00:00 Cultural Expectations Around Productivity and Pace 23:11 The Gift Economy and Nourishing Relationships 59:09 The Power of Connection and Gratitude

Episode 12: Can You Trust AI? Chatbot Safety, AI Bias & Critical Thinking with Dr. Sarah Carter

In this episode, Dr. Sarah Carter — ICF-trained empowerment coach, AI ethics expert, and founder of Purposely Digital — joins us for a powerful conversation on ChatGPT safety, AI bias, critical thinking, emotional evolution, and the importance of staying deeply human in a rapidly digitizing world. Together, we explore burnout as a catalyst for transformation, the spiritual connection to nature, and how technology is shaping parenting, relationships, emotional health, and the way we think. Dr. Carter unpacks AI ethics, surveillance capitalism, data privacy, media literacy, and fact-checking through both a practical and deeply reflective lens. We also discuss feminist perspectives in AI ethics, the role of intuition and discernment in the digital age, and why critical thinking may be one of the most essential skills for the future. In this episode: * Can you trust AI and ChatGPT? * How AI bias impacts everyday life * Surveillance capitalism and data privacy * Parenting and technology in the digital age * Spirituality, emotional intelligence, and AI * The value of women’s emotional labor and human connection ✨ Join us live on June 11th, 2026 for an upcoming workshop with Dr. Sarah Carter on how to use technology intentionally as a modern woman. Details + registration at www.ModernSacred.com/events [https://www.modernsacred.com/events] Visit Dr. Sarah Carter's Website [https://purposely-digital.com/] Subscribe to Dr. Carter's Substack Newsletter [https://substack.com/@purposelydigital] -- Chapters: 00:00 Spiritual Connection to Nature 22:17 Ethical Principles in AI 36:05 Surveillance Capitalism and Data Privacy 45:02 Fact-Checking and Media Consumption 53:07 Critical Thinking and Emotional Evolution 01:08:54 Spirituality and AI 01:16:03 AI and Emotional Evolution 01:26:25 Women’s Work and Human Connection 01:34:25 The Power of Human Connection