Ep 10. NAD for Longevity: How to Boost Energy, Test Your Levels and Slow Ageing

Ep. 13: The Trip You Keep Postponing Is Trying to Tell You Something — What Your Wanderlust Is Actually About

There is a trip on your list. Maybe it has been there for years. And every time you almost book it, something gets in the way — the kids, the calendar, the voice that says not yet. In this episode, Kathy sits down with storyteller, creative strategist, and global nomad Natasha Ibrahim — who has traveled to 56 countries and built a community of women living life on their own terms — to explore what that pull toward somewhere new is really about. Because wanderlust is not just restlessness, it is your body asking you a real question. And this summer, it deserves a real answer. Natasha has built a community called Girl Boss Abroad — a space for women who want to travel intentionally and take care of themselves while doing it. She weaves breathwork, sound baths, and self-care rituals from cultures all over the world into the way she lives and moves. In this conversation, Kathy and Natasha go deep into what summer travel actually does to a woman's body and nervous system, why so many high-achieving women show up somewhere beautiful and still can't fully arrive, and what it takes to finally give yourself permission to go. WHAT YOU WILL LEARN: — Why the trip you keep postponing may be one of the most important things you can say yes to this summer — What travel does to the nervous system and why unfamiliar environments accelerate self-awareness — The self-care rituals women around the world practice in summer that we in the West have almost entirely forgotten — How to know in your body when a decision is right — even when the timing feels impossible — What makes one trip transform you, and another simply exhaust you somewhere prettier ABOUT NATASHA IBRAHIM: Natasha Ibrahim is a storyteller, creative strategist, and digital nomad who has visited 56 countries and built a global community called Girl Boss Abroad. Her work lives at the intersection of travel, self-discovery, and wellness. She coaches women on remote work, financial independence, and the wellness habits that make an intentional life sustainable. CONNECT WITH NATASHA: Instagram: @thenatashaibrahim Website: natashaibrahim.com [http://natashaibrahim.com/] Community: Girl Boss Abroad CONNECT WITH KATHY: Website: kathycovington.com [http://kathycovington.com/] Studio: mantrapilates.com [http://mantrapilates.com/] Instagram: @kathyscovington [https://www.instagram.com/kathyscovington/] YouTube: @kathycovington [https://www.youtube.com/@kathyscovington]

Ep. 12: Movement as Medicine: How Sanctum is Rebuilding Community through Collective Experience

Episode Summary What happens when a group of strangers comes together, moves in sync, and leaves feeling completely different? In this episode of Embodied, Kathy sits down with Luuk Melisse, founder of Sanctum, to explore the science and experience behind collective movement, emotional connection, and the future of fitness. Recorded at the Global Wellness Summit in Dubai, this conversation moves beyond traditional workouts and into something deeper. Together, Kathy and Luuk unpack how movement, music, environment, and storytelling can shift the nervous system, create belonging, and unlock emotional release. Luuk shares his journey from professional dancer to founder, shaped by early exposure to spirituality through his mother and a personal turning point after her passing at age 21. That experience led him to explore Kundalini yoga, meditation, Buddhism, vision quests, and Vipassana, ultimately inspiring him to create Sanctum. Sanctum was designed to bridge two worlds, the spiritual and the modern, blending high-intensity movement with breathwork, techno music, mantras, voice, and synchronized repetition. The result is a powerful shared experience that creates what he describes as “collective effervescence,” a feeling of connection, belonging, and emotional release. What began as small, almost underground sessions during lockdown in Amsterdam has grown into a global movement, expanding to London and Dubai. At its core, Sanctum is built on community and intentional design, using storytelling structured like a movie with a beginning, climax, and closing to guide participants through a full emotional journey. Luuk also shares how Sanctum is scaling through a hybrid training model inside the Sanctum Academy, and how the brand continues to push boundaries by hosting classes in unique environments like churches, art galleries, deserts, ruins, and even glaciers. They also discuss the future of the brand, including the upcoming launch of the Sanctum app, offering immersive digital sessions and guided movement experiences in nature, with expansion into the U.S. on the horizon. At the center of this conversation is a powerful truth: community isn’t the byproduct, it’s the mechanism for transformation. What You’ll Learn * Why humans are wired for connection through movement * The science behind synchronized group experiences and nervous system regulation * How ancient practices and modern fitness can be integrated into one experience * The role of music, voice, and storytelling in creating emotional transformation * What “collective effervescence” is and why it matters * How to design experiences that build real community and belonging * Why the future of fitness is immersive, emotional, and experiential Chapters: 00:00 Welcome and Context 04:32 Luc’s Dance Roots 04:53 Mother’s Spiritual Influence 06:02 Deep Dive Into Practices 07:09 Creating Sanctum Fusion 08:21 Lockdown Spark and Need 09:05 Community as the Core 11:31 How Collective Experiences Work 13:03 Sync Movement and Voice 15:44 Storytelling Inside Headphones 17:12 Feeling Beyond Fitness 18:33 Future of Pilates Trends 21:37 Training Guides at Scale 22:17 Mastering The Basics 23:51 Inside Sanctum Academy 24:46 Hybrid Training Model 26:40 Flow State Teaching 27:33 Storytelling Like Movies 29:40 Sanctum Class Formula 30:51 Curating Unique Venues 34:26 Digital Platform Expansion 36:25 Future Of Experiential Fitness 38:48 Community And Closing Thanks About Luuk Melisse Luuk Melisse is the founder of Sanctum, a global movement experience that blends high-intensity training, breathwork, meditation, and storytelling into a powerful, immersive practice. With a background in professional dance and a deep exploration of spiritual and Eastern practices, Luuk created Sanctum during the pandemic in response to a growing sense of disconnection in modern life. Today, Sanctum operates globally, bringing people together through shared movement and emotional experience, with a focus on connection, expression, and community. Key Takeaway Fitness is no longer just about how you look. It’s about how you feel, how you connect, and who you become in the process. Connect + Explore Learn more about Sanctum: https://www.wearesanctum.com [https://www.wearesanctum.com/]

Ep 11. NAD for Longevity: Methylene Blue, VO2 Max Testing, and Smarter Supplementation - Part 2

Alexander Audit | Chief Scientific Officer | NAD Clinic Alexander Audit is a former chemical engineer turned integrative clinician, trained in traditional Chinese medicine and nutritional medicine. As Chief Scientific Officer of NAD Clinic — a global leader in cellular health and performance medicine operating in more than 40 countries — he bridges hard science with real-world application. His work centers on NAD, the molecule at the heart of cellular energy, brain health, and longevity. Last week, Alexander Audit joined Kathy at the Global Wellness Summit in Dubai to break down the science of NAD — what it is, why levels begin declining as early as our 30s, and how that shows up as fatigue, brain fog, and accelerated aging. He walked us through the history of NAD therapy, its powerful applications in mental health and addiction recovery, and how methylene blue works alongside it to boost mitochondrial energy. If you haven't listened to Part 1 yet, it's a great place to start. This week, the conversation goes deeper into the practical side of longevity. Alexander shares the lifestyle habits that can naturally raise your NAD levels — and the everyday choices quietly draining them. From the surprising cellular cost of a single drink of alcohol to the science behind intermittent fasting and why muscle mass is one of your greatest longevity assets, this episode is packed with actionable insight. We also explore how NAD Clinic approaches performance optimization through tools like VO2 max breath testing, and what it means to turn data into something you can actually act on. Whether you're new to longevity science or already building your wellness stack, this episode will meet you where you are. If you're ready to stop guessing and start understanding what your body actually needs to thrive, this episode will give you a science-backed, practical roadmap to get there. What You'll Learn * The lifestyle habits that naturally raise NAD levels — and which ones silently deplete them * Why alcohol costs your body two NAD molecules, plus magnesium, zinc, and B1 — for every single drink * How sleep deprivation drops NAD levels and drives up inflammation * Why intermittent fasting triggers autophagy and boosts cellular renewal * The role of muscle mass in longevity and why both aerobic and anaerobic exercise matter * What VO2 max testing and breath analysis reveal about your metabolism and performance Connect with Alexander * Website: www.nadclinic.com Resources Mentioned * NAD Clinic — Global leader in cellular health and performance medicine; nadclinic.com * PNOE — Breath analysis and VO2 max testing used by NAD Clinic for performance optimization * Methylene Blue — Mitochondrial energy tool discussed in depth in Part 1; referenced again here as part of the longevity toolkit * Global Wellness Summit (Dubai) — Where this conversation was recorded Chapters * 00:00 — Recap & welcome to Part 2 * 02:57 — Lifestyle habits that naturally boost NAD * 03:50 — Exercise, muscle mass, and mitochondrial health * 04:08 — How alcohol depletes NAD and key co-nutrients * 05:01 — Intermittent fasting and autophagy explained * 06:03 — Testing NAD levels and optimal ranges by gender and athlete status * 08:18 — IV vs. oral supplementation — which is right for you? * 08:43 — Inside NAD Clinic's science-based approach * 09:08 — VO2 max and breath analysis with PNOE * 10:35 — Where to start — nadclinic.com

Ep 10. NAD for Longevity: How to Boost Energy, Test Your Levels and Slow Ageing

Guest: Alexander J. Audette | Chief Science Officer | NADclinic Alexander Audette is a Canadian biomedical researcher and clinician with over 20 years of international experience. He trained in Chemical Engineering at McGill University before completing advanced study in Acupuncture and Traditional Chinese Medicine at Beijing University, where he also spent seven years studying martial arts. He is a published author in the Journal of Orthomolecular Medicine and currently serves as Chief Science Officer for NADclinic Japan, where he focuses on NAD+ therapy and cellular energy metabolism. NAD is one of the most important molecules for your energy, ageing and long-term health, yet most people have never actually tested their levels. In this episode, Alexander walks us through what NAD is, why it naturally declines as you get older, and what that means for your energy, brain function and overall longevity. You'll learn how supplementation works, the different ways you can take NAD, and why testing your levels first is so important before you begin. We also explore tools like methylene blue and how it supports your mitochondrial health, especially when it comes to energy production and neurodegenerative conditions. But this isn't just about supplements. Alexander shares how your daily habits and lifestyle choices play a key role in maintaining healthy NAD levels over time, so you can support your body in a more sustainable way. If you're looking to improve your energy, think more clearly, and take a more proactive approach to your long-term health, this episode will give you a clear and practical place to start. WHAT YOU’LL LEARN • What NAD is and why it matters for your cellular energy and ageing • Why your NAD levels naturally decline over time • The most effective ways you can supplement NAD and how they compare • Why testing your NAD levels before starting is essential • How methylene blue supports your mitochondrial function • How NAD relates to brain health and neurodegenerative conditions • The lifestyle habits that help you maintain healthy NAD levels Connect with Alexander • Website: nadclinic.com • Instagram: @tokyoalexsensei • LinkedIn: Alexander Julien Audette Resources Mentioned • NADclinic — nadclinic.com CHAPTERS 00:00 Understanding NAD: The Science Behind It 02:39 NAD and Longevity: A New Perspective 04:56 Testing for NAD Deficiency 06:29 Methods of NAD Administration 08:58 Choosing the Right Clinic for NAD Treatment 10:15 Methylene Blue: A Complementary Treatment 13:45 The Role of Testing in Supplementation 17:25 Maximizing Health Span with NAD

Ep. 9 How I Built a Multi-Location Fitness Business After Feeling Lost: My Founder Story

In this episode, I share my personal journey from feeling lost and unfulfilled to building a multi-location fitness business from the ground up. If you’ve ever felt like your life looks fine on the outside but something still feels missing, this story is for you. I take you back to a time when I moved across the country, stepped away from my old identity, and found myself searching for purpose while raising my family. I didn’t have a clear plan, but I knew something needed to change. You’ll hear how I discovered a new style of fitness training that completely shifted my perspective, and how that moment led me to take a leap into entrepreneurship and open my first fitness studio. At the time, I had no idea that one studio would eventually grow into a multi-location business. What I did know was that I wanted to create something meaningful, something that gave me freedom, purpose, and impact. But building a fitness business was not as simple as it looked from the outside. I talk you through what really happened behind the scenes, from wearing every hat in the business, to realizing I couldn’t do everything alone, to learning how to step back and build systems that allowed the business to grow. If you are thinking about starting your own fitness or wellness business, or you are already in the early stages, this episode will give you a real, honest look at what it actually takes. In this episode, you will hear about: * My journey into fitness entrepreneurship * Opening my first Pilates and fitness studio * The reality of running a business in the early days * Why systems and structure changed everything * How I scaled into a multi-location fitness brand * What I would do differently knowing what I know now This is not just a business story. It is a reminder that you do not have to have everything figured out to begin. You just have to start. And if you are in that season right now, I want you to know, I see you. Embodied with Kathy Covington is a space for women who are ready to reconnect with themselves and build a life and business that feels aligned, grounded, and fully embodied. Here, I share my journey of building a multi-location fitness business, alongside honest conversations about identity, purpose, and what it really takes to create something meaningful from the ground up. This podcast is for women who feel the pull towards more, especially in the fitness and wellness space, and are ready to move from uncertainty into clarity, confidence, and action. If you are in a season of change, rebuilding, or stepping into entrepreneurship, you are in the right place. Visit my website: www.kathycovington.com [https://www.kathycovington.com/] Follow us on socials: Instagram/@kathyscovington [https://www.instagram.com/kathyscovington/] YouTube/EmbodiedwithKathyCovington [https://www.youtube.com/@kathyscovington]