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Sisterhood and Self

Sisterhood and Self Podcast

Welcome back to Sisterhood & Self where we talk about all things health, wellness, mindset, spirituality and everything in between. We’re your hosts Elena and Kira. Together, we combine the science of health and wellness with intuition and alignment. We help you simplify the information you hear online so you can feel empowered to apply these practices to your own life and feel your best from the inside out. We’re so excited for you to be tuning in with us and we hope you enjoy

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  • 18 episodes
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Episodes 18

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  • September 17 · 39 min

    Intuition: Learning to Trust Your Inner Knowing

    Episode Summary In this episode, we’re talking all about intuition - what it actually is, why so many of us feel disconnected from it, and how to start strengthening that “inner knowing.” We explore intuition through both a spiritual and scientific lens, including the connection between intuition, creativity, the subconscious mind, and the nervous system. We also talk about how to tell the difference between intuition and ego, why quiet and presence matter, and how learning to trust yourself can change the way you make decisions. Specifically, We Discuss: 00:30 Exploring Intuition and Spirituality 03:46 The Collective Consciousness and Intuition 07:15 Understanding the Witch Wound 09:14 Neuroscience and Intuition 11:17 Differentiating Intuition from Anxiety 13:58 Practicing Intuition in Daily Life 17:46 Trusting Your Intuition 25:03 Collective Consciousness and Creativity 27:16 Nervous System and Intuition 28:53 The Power of Self-Trust 31:51 The Witch Wound and Intuition 33:07 Cultivating Intuition in Daily Life 36:34 Strengthening Intuition Over Time Key Takeaways ✨ Intuition doesn’t have to mean psychic abilities - it can simply be an inner knowing, subconscious processing, creativity, or a feeling in your body ✨ Intuition is something you can practice! Start with low-stakes decisions like what you want to eat for dinner or what you want to wear. Then work your way up to bigger decisions. ✨ There’s a difference between that frantic, fear-based voice of anxiety and the calm, steady feeling that comes with intuition. Learning to recognize that difference takes time and self-awareness ✨ We often have so much external noise: our phones, jobs, stress, and constant stimulation, which makes it difficult to hear our own inner voice ✨ A regulated nervous system, quiet time, meditation, journaling, walking without your phone, and simply being present can create more space to be in tune with your intuition Resources We Mentioned People: Joe Dispenza, Louise Hay, Caroline Feda Tools: Tarot cards, meditation, journaling / free writing, tapping / EFT Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod 🎧 Listen on: Apple Podcasts Spotify Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • September 10 · 47 min

    5 Things Holding You Back in Life

    Episode Summary The things holding you back in life aren’t always the big, obvious obstacles, but everyday habits and thought patterns you barely notice. In this episode, we talk about five things that may be keeping you from living the life you want: anything from your phone and the content you consume, to the fear of judgment, and waiting for the “right” time to take action. We explore how becoming more aware of these patterns can create small shifts that, over time, lead to big changes. Specifically, We Discuss: 01:42 The Impact of Phones on Our Lives 08:42 “Consumption” Beyond Food: External Inputs 18:16 The Influence of Our Social Circle 23:15 Fear of Judgment 28:11 Embracing Vulnerability as Adults 34:25 Start Before You’re Ready 39:50 The Power of Consistency and Imperfection Key Takeaways ✨ Your environment can influence how you think, feel, and see what’s possible for your life. ✨ Fear of judgment and failure can keep you from taking risks, being a beginner, or pursuing something different. ✨ There will never be a perfect time to start. Doing it imperfectly today is often better than waiting to do it perfectly someday. ✨ Small, consistent actions create momentum and help you become the person you want to be. Resources We Mentioned Daring Greatly by Brené Brown “The Man in the Arena” by Theodore Roosevelt Melissa Wood Health Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod 🎧 Listen on: Apple Podcasts Spotify Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • September 3 · 43 min

    Let's Talk Shit: All Things Poop 💩

    Episode Summary Poop might not be the most glamorous topic, but your bowel movements can tell you a lot about your overall health. In this episode, we get into what a healthy poop actually looks like, how often you should be going, what different stool consistencies can mean, and why constipation and diarrhea aren't something you should simply accept as your "normal." We also talk about fiber, hydration, movement, stress, the nervous system, and how your digestion can affect how you feel physically, mentally, and emotionally. Specifically, We Discuss: 00:30 The Importance of Poop 00:52 Understanding Bowel Movements 04:28 What Healthy Poop Looks Like 10:17 The Impact of Diet on Digestion 15:28 Caffeine and Its Effects 19:40 Addressing Constipation and Gut Health 20:55 Understanding Constipation and Its Effects 26:27 Practical Tips for Improving Digestion 33:05 The Emotional Connection to Digestion 39:54 The Role of Fiber in Digestive Health Key Takeaways ✨Your bowel movements can provide useful insight into your digestion, hydration, fiber intake, and overall health. You don't need to obsess over your poop, but paying attention to frequency, consistency, ease of passing, and whether you feel fully eliminated can be a simple way to check in with your body. ✨Don't automatically accept constipation, diarrhea, bloating, or other digestive symptoms as your "normal." Your baseline might not actually be optimal. ✨Hydration, fiber, movement, and your nervous system all play a major role in how your GI tract functions. Resources We Mentioned Bristol Stool Chart: A way to classify stool consistency from 1-7, with 4-5 being the ideal range https://upload.wikimedia.org/wikipedia/commons/2/21/Bristol_stool_chart.svg?utm_source=commons.wikimedia.org&utm_campaign=index&utm_content=original Squatty Potty: A tool to help position your body for easier bowel movements https://www.squattypotty.com/ Ayurveda: The sister science of yoga and how it focuses on digestion and daily routines. Kripalu: Health and yoga retreat in Stockbridge, Massachusetts https://kripalu.org/ Osmotic Laxatives (magnesium oxide + magnesium citrate): Types of magnesium that can work as osmotic laxatives Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod 🎧 Listen on: Apple Podcasts Spotify Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any disease. Always consult your physician or another qualified healthcare professional before making changes to your diet, lifestyle, supplements, or medical care.

  • August 27 · 58 min

    Peptides, GLP-1s & The Pressure to Be Thin

    Episode Summary Peptides and GLP-1 medications like Ozempic have become a huge part of the health and wellness conversation, but how do they actually work, and when do they make sense for someone to use them? In this episode, we break down the science behind peptides and GLP-1s, how they affect hunger and satiety, and how fiber and carbohydrates play an important role in our body's natural GLP-1 production. We also dive into the more complicated side of the conversation: body image, social media, unrealistic beauty standards, and learning to care for and appreciate your body without constantly feeling like you need to change it. Specifically, We Discuss: 00:30 - Peptides 101 08:00 - The Benefits & Side Effects of GLP-1s 17:06 - Food Noise, Hunger & Our Relationship With Food 18:55 - Why Your Food Environment Is Working Against You 29:07 - GLP-1s, Weight Loss & Addressing the Root Cause 33:00 - How Social Media Warps Our Perception of Bodies 44:50 - When Does Wanting to Lose Weight Become Unhealthy? 53:22 - Sustainable Change Takes Time 57:51 - Finding Your Way Back to Balance 59:07 - You Can’t Hate Yourself Into a Body You Love Key Takeaways ✨GLP-1 medications can be incredibly helpful and even life-changing for people who medically need them, but they aren't a magic solution for everyone. Understanding why you're using them and pairing them with nourishing lifestyle habits matters. ✨Your body naturally produces GLP-1! Fiber-rich foods (particularly plant foods and carbohydrates) help stimulate that process. Food noise and constant hunger aren't always a lack of willpower; they can be signals that your body isn't getting enough energy or nutrients. ✨Being thin does not automatically mean being healthy. Social media can dramatically skew our perception of what bodies, lifestyles, and even “health” are supposed to look like. The goal isn't to constantly chase a smaller body, but rather, it's to build a body and a life that allows you to feel strong, nourished, healthy, and happy. Resources We Mentioned Jamie Hines: workout programs and content around strength training, nutrition, and sustainable progress Hannah Lizzy: content around body image, eating disorders, GLP-1s, and the pressure to be thin Mentioned Episodes Episode #9: Hormones 101 Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod 🎧 Listen on: Apple Podcasts Spotify Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • August 21 · 57 min

    [Bonus] Reflecting on Grief After 8 Years

    Episode Summary This episode is an honest and personal conversation about grief, eight years after the sisters lost their dad to cancer. Kira, Elena, and their older sister Devon reflect on how differently they each experienced his illness, death, and the years that followed and how complicated grief can be when you’re grieving the same person but have completely different relationships with them. This episode is for anyone navigating grief or supporting someone who is and finding ways to maintain a relationship with someone you’ve lost. Specifically, We Discuss: 01:18 - Dad’s Cancer Diagnosis & Four Years of Uncertainty 05:02 - The Gift and Complexity of Knowing Someone Is Dying 10:24 - Signs, Spirits & Dad’s Final Days 18:23 - Resentment and Complicated Relationships With Grief 21:15 - Grieving the Same Person Differently 27:26 - When Grief Hits You Later 31:02 - Returning to “Normal Life” After Loss 36:10 - How Grief Changes Over the Years 39:13 - Grieving the Future He Won’t Have & the Relationships We Didn’t Get to Have 45:49 - Connecting With Dad Beyond the Physical 47:09 - What We Love & Remember About Dad 53:26 - Honoring Dad Through Anniversaries & Family Traditions 56:13 - Keeping His Memory Alive Key Takeaways ✨Everyone grieves differently and there’s no “right” way to grieve. Ages, relationships with the person who passed, and roles within the family shape different grief experiences, even if you’re grieving the same person. ✨Grief can hold conflicting emotions at the same time. Love, resentment, relief, sadness, gratitude, anger, and even happiness can all coexist. Healing involves holding all of those emotions. ✨Your relationship with someone can continue to evolve even after they die. You can keep someone’s memory alive through stories, traditions, milestones, and even a spiritual connection with the person’s “higher self.” Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod 🎧 Listen on: Apple Podcasts Spotify Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • August 20 · 45 min

    Building a Life You Love Outside of Your 9-5

    Episode Summary Your job is only one part of your life, so put more energy into everything that exists outside of that 9–5. In this episode, we talk about finding joy in your everyday life, prioritizing the areas that matter most to you, and creating more time for the people, hobbies, and experiences that make you feel fulfilled. We also get into the pressure to be “productive” all the time, honoring different seasons of life, romanticizing the mundane, and why you don’t need to be operating at 100% in every area of your life at once. Specifically, We Discuss: 03:00 - Your Job Isn’t Your Whole Life 06:05 - You Can’t Prioritize Everything 09:19 - Choose 1–3 Areas to Focus On 14:48 - The “Fractured Village” 20:21 - Choose Your Hard 23:35 - Make Your Mornings Yours 26:50 - Give Yourself Things to Look Forward To 28:20 - Bringing Better Energy to Work 34:40 - Rest Isn’t Wasted Time 37:52 - Put Yourself Where You’ll Thrive 42:30 - We’re Craving Community 44:21 - How Do You Want to Spend Your Life? Key Takeaways ✨You don't have to prioritize every area of your life equally all of the time. Think about the 1-3 areas that matter most to you in this current season and focus there. ✨Your life is made up of small moments that happen every day. Find ways to make your routines, commutes, workouts, meals, and everyday tasks more enjoyable instead of waiting for the “big” moments to feel happy. ✨You should love your life! If you consistently feel unhappy, depleted, or disconnected from your life, take it as an invitation to reflect on what isn't working and make a change. Resources We Mentioned Samantha Daily: the “cup of water” analogy for balancing the different areas of your life Dr. Doug Lisle: the concept of the “fractured village” and evolutionary psychology Abraham Hicks: focusing your attention on what you do like rather than what you don't Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod 🎧 Listen on: Apple Podcasts Spotify Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • August 13 · 49 min

    Everything You Need to Know About Your Gut Health

    Episode Summary Gut health has become a hot topic, but what does it actually mean and how does it affect your everyday health (and life!)? In this episode, Kira breaks down the gut microbiome, probiotics, prebiotics, inflammation, leaky gut, and the gut-brain connection in a way that’s simple and practical. We talk about the signs of an imbalanced gut, how food, stress, sleep, and lifestyle can impact your microbiome, and how to support your gut without getting caught up in rigid food rules or online fear-mongering. Specifically, We Discuss: 00:30 – What Is Gut Health, Really? 02:28 – Your Gut Is an Ecosystem 05:07 – Probiotics vs. Prebiotics: What’s the Difference? 07:16 – How to Build a Stronger Gut Microbiome 09:19 – Signs Your Gut Might Be Out of Balance 14:22 – The Biggest Factors Affecting Gut Health 17:58 – What Is Leaky Gut? 19:10 – Inflammation: What’s Actually Happening? 22:27 – The Foods That Can Drive Inflammation 26:47 – Should You Be Afraid of Gluten? 30:24 – Do Trendy Gut-Health Foods Actually Work? 35:40 – Using Supplements as Tools, Not Rules 38:38 – The Gut-Brain Connection 43:19 – Finding Balance Without Food Guilt 45:24 – How Stress Impacts Digestion Key Takeaways ✨Gut health is about more than digestion. It can influence energy, mood, hormones, skin, immune function and overall health. ✨Think of your gut microbiome like a garden. Supporting the “good” microbes with fiber, plant foods, polyphenols, and resistant starch can help create a healthier, more balanced ecosystem. ✨You don't need to follow every gut health trend you see or eliminate every potentially inflammatory food. Focus on your overall dietary pattern by adding in more whole plant foods and fiber, manage your stress, and experiment with what actually makes YOU feel better. Resources We Mentioned American Gut Project’s research on dietary plant diversity and gut microbiome health (https://doi.org/10.1128/msystems.00031-18) Comprehensive gut microbiome testing (stool tests): GI-MAP from Diagnostic Solutions Laboratory or Gut Zoomer from VibrantWellness Vagus nerve and gut-brain connection (doi: 10.2147/JIR.S384949) Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod 🎧 Listen on: Apple Podcasts Spotify Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • August 6 · 39 min

    Manifesting (A Partner!!)

    Episode Summary In this episode, we break down what manifestation actually is and how it relates to manifesting a partner. Elena shares how she consciously manifested her boyfriend, and we dicusss practical ways to become the kind of person who naturally attracts the relationship you want. Whether you're single, dating, or already in a relationship, this conversation is all about getting clear on what you want, letting go of limiting beliefs, and trusting that the right timing. Specifically, We Discuss: 00:30 – What Manifestation Really Means 02:00 – Getting Clear on What You Want (and Don't Want!) 07:30 – Specific Versus Non-specific Manifesting 12:20 – Manifestation List & Living as If 16:00 – “Dating Yourself” 20:35 – Trusting Divine Timing 25:05 – Becoming the Partner You're Looking For31:45 – Limiting Beliefs About Love & Relationships 36:20 – Creating Your Real-Life Vision Board Key Takeaways ✨Manifestation starts with clarity! Get clear on what you want to help you intentionally create the relationship you're looking for. ✨Your beliefs shape your dating experience. The stories you tell yourself about love, relationships, and what's possible influence what you notice, expect, and ultimately attract. ✨Become the person you want to attract. You don’t need to wait for a partner to make you feel loved, confident, or fulfilled. Start cultivating those feelings and qualities within yourself today.✨Trust the divine timing of your life. Letting go of control creates space for the right relationship (or anything else you want to manifest) to unfold for the highest good of all involved. Resources We Mentioned Human Design! Helps you determine if you are a "specific" or “non-specific” manifester Lots of free charts online but here is one https://jovianarchive.com/pages/get-your-human-design-chart Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod 🎧 Listen on: Apple Podcasts Spotify Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • July 30 · 49 min

    Nervous System 101: How to Regulate Your Nervous System

    Episode Summary Everyone loves to talk about “nervous system regulation,” but what does it actually mean? In this episode, Kira breaks down the science behind your nervous system while Elena shares the practical tools to help manage anxiety, navigate stressful seasons, and feel more grounded. Whether you're dealing with work stress, overwhelm, panic attacks, or simply want to feel calmer day-to-day, this episode will help you understand what's happening in your body and what you can do about it. Specifically, We Discuss: 01:11 – What Your Nervous System Actually Does 06:01 – Why Modern Life Keeps Us Stuck in Fight-or-Flight 09:28 – The Adaptive and Maladaptive Side of Anxiety 14:01 – Why Movement Beats Meditation During Acute Anxiety 17:00 – Nervous System Regulation, Intuition & Manifestation 22:47 – Stress Can Show Up as Physical Symptoms 25:21 – Practical Tools to Calm Your Nervous System 40:20 – EFT Tapping Explained 44:46 – Nervous System Regulation in Real Life Key Takeaways ✨ Your nervous system is always trying to protect you, even when the "threat" it’s trying to protect you from is just a work email ✨ Different regulation tools work best at different times or levels of stress. High anxiety often requires movement first, while journaling or meditation tend to be more effective once that anxious situation has passed. ✨ Nervous system regulation is a skill! It improves with practice. The more you build this “muscle,” the easier it becomes to move between the two sides of your autonomic nervous system (stress and relaxation). Resources We Mentioned Flowchart of the nervous system: https://cdn-academy.pressidium.com/academy/wp-content/uploads/2024/06/Nervous-System-Diagram-1.webp Abraham-Hicks Emotional Guidance Scale (spectrum of emotions): https://seattlesparkle.com/wp-content/uploads/2021/07/scale-of-emotions-copy.jpg Maslow's Hierarchy of Needs: https://upload.wikimedia.org/wikipedia/commons/6/60/Maslow%27s_Hierarchy_of_Needs.svg EFT (Emotional Freedom Technique) Tapping Yoga and breathwork practices Mentioned Episodes Episode #9 | Hormones 101: Understanding Your Hormones Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any disease. Always consult your physician or another qualified healthcare professional before making changes to your diet, lifestyle, supplements, or medical care.

  • July 30 · 52 min

    Hormones 101: Understanding Your Hormones

    Episode Summary Hormones seem to be everywhere on social media, but what do they actually do and how much of the advice online is accurate? In this episode, we break down the basics of hormone health, explain how hormones influence everything from energy and mood to acne and your menstrual cycle, and discuss common misconceptions around “hormone balancing,” PCOS, cycle syncing, and birth control. Whether you're just starting to learn about hormones or looking to better understand your own body, this episode offers practical, evidence-based insights without the overwhelm. Specifically, We Discuss: 01:33 – What hormones actually are and how they work 04:29 – Is cortisol really bad? Understanding stress hormones 07:53 – Hormone myths & misinformation on social media 11:35 – Male vs. female hormones and understanding your menstrual cycle 17:45 – What is PCOS/PMOS? Symptoms, diagnosis & hormone imbalances 20:58 – Hormonal acne: what causes it and why it happens 27:04 – Breaking down the four phases of the menstrual cycle 32:27 – Should you cycle sync your workouts and nutrition? 38:42 – Why you're hungrier before your period 44:50 – Hormonal vs. non-hormonal birth control 56:56 – Final thoughts Key Takeaways ✨ Hormones regulate nearly everything in the body from metabolism and stress to reproduction and mood ✨ Cortisol isn't the enemy! Healthy cortisol rhythms help you wake up, respond to daily challenges, and function throughout the day ✨ Your body is designed to regulate hormones naturally, but nutrition, sleep, stress, environmental exposures, and lifestyle can throw that out of balance ✨ The menstrual cycle naturally affects your energy, mood, hunger, and exercise preferences throughout the month ✨ Cycle syncing can be a helpful tool, but your own intuition and needs should also guide your choices ✨ Birth control isn't one-size-fits-all. The best option depends on your goals, symptoms, and personal preferences. Work with your provider for the best care for you Resources We Mentioned Graph of cortisol throughout the day: https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSIGwpTjyzUhslGQ91TQ8aoIVQms28FbY9pDYUPk_52CjQ2ivXeKMSEewI&s=10 Mentioned Episodes Episode #8: Morning Routines Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any disease. Always consult your physician or another qualified healthcare professional before making changes to your diet, lifestyle, supplements, or medical care.

  • July 30 · 33 min

    The Art of the Morning Routine

    Episode Summary Morning routines are everywhere in the wellness space, but do you really need a five-hour routine to have a good day? In this episode, we talk about what a morning routine can actually look like, how routines change depending on your season of life, and why the goal isn't to follow someone else's perfect routine. You'll learn how to create a morning routine that supports your own happiness, energy, and intentions... even if you only have five minutes. Specifically, We Discuss: 01:09 – The Importance of a Morning Routine 04:52 – The Benefits of Starting Your Day With Movement 07:17 – Why Your Morning Routine Doesn't Have to Be Long 20:53 – Setting Intentions Throughout Your Day 29:49 – Letting Your Routine Evolve 37:59 – Making Space for Yourself Around Other People 40:51 – Finding What Works for You Key Takeaways ✨ Your morning routine doesn't need to be long or perfectly structured to make a difference. ✨ Experiment with different routines to figure out what genuinely makes you feel your best. ✨ The best morning routine is the one that supports your current season of life and helps you feel happier, more grounded, and ready for your day. ✨ Your routine can ebb and flow depending on your schedule, environment, and priorities. ✨ Even a few intentional minutes of movement, meditation, reading, or simply slowing down can help set the tone for your day. Resources We Mentioned Abraham Hicks teachings https://abraham-hicks.com/ Brad Yates EFT Tapping videos https://www.youtube.com/@tapwithbrad Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • July 30 · 46 min

    The Energetics of Money

    Episode Summary Money is about so much more than budgeting, saving, and spending. In this episode, we talk about how our childhoods, families, and experiences shape our relationship with money, which includes the beliefs around money we may carry without even realizing it. We also talk about money as a tool, spending in alignment with your values, letting go of guilt and scarcity, and becoming more aware of your thoughts and emotions that come up around money. Specifically, We Discuss: 02:17 – The Energetics of Money 04:26 – How Your Childhood Shapes Your Money Mindset 09:55 – Spending in Alignment With Your Values 12:42 – Money as a Tool 15:30 – Expanding Your Ideas About Wealth 25:00 – Guilt, Scarcity & Spending Money on Yourself 29:19 – The Money Beliefs We Inherit 38:45 – Money, Manifestation & Receiving 42:01 – Practicing Gratitude for Money 46:26 – Releasing Attachment to How Money Comes In 53:33 – Reflecting on Your Money Story Key Takeaways ✨ Your relationship with money is shaped by your childhood, family, society, and experiences. You can become aware of and change the beliefs you've inherited. ✨ Money is a tool, and having more of it can create more opportunities to support the people, businesses, causes, and experiences that matter to you. ✨ There is no one “right” way to spend money. The goal is to become more intentional and spend in alignment with your own values and priorities. ✨ Start by noticing the emotions that come up around money (guilt, fear, scarcity, judgment, or excitement). Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • July 30 · 33 min

    Navigating Friendships in Your 20's

    Episode Summary Making and maintaining friendships can feel surprisingly challenging after college: everyone starts moving to different cities, entering different life stages, and pursuing different interests. In this episode, we talk about navigating friendships post-grad, finding community through hobbies and shared interests, putting yourself out there to make new friends, and allowing friendships to evolve over time. Plus practical ways to meet new people and strengthen existing friendships. Specifically, We Discuss: 01:10 – Why Friendships Feel Different After College 05:20 – Finding Friends Through Shared Interests 11:06 – Importance of Putting Yourself Out There 13:35 – Navigating Long-Distance Friendships & Friends Being in Different Life Stages 18:04 – Allow Time for Friendships to Develop 22:56 – Not Every Friendship Has to Check Every “Box” in Your Life 29:13 – Making Friends Through Friends 31:01 – The Power of Recurring Plans to Make Friends 33:37 – Hosting Without the Pressure Key Takeaways ✨ Making friends as an adult often requires taking initiative and putting yourself out there, even when it feels awkward. ✨ You can find community and friendship through shared interests, hobbies, activities, and experiences. ✨ Friendships will naturally evolve as people move cities and enter different life stages, plus not every friendship has to look the same for it to add to your life. Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • July 30 · 38 min

    Debunking Food Myths & Trends

    Episode Summary In this episode, we’re breaking down food “rules,” nutrition trends, and wellness claims that are everywhere on social media. From oat milk and seed oils to protein, green juice, and blood sugar spikes, we’re talking about how to separate the truth from the fear-mongering and why context matters when it comes to nutrition. We also discuss how industry funding and marketing influence nutrition messaging, why it’s so difficult to go against the crowd (or your friends/family, and how to use critical thinking, your own experience, and a little common sense to navigate the overwhelming amount of nutrition information online. Specifically, We Discuss: 00:30 — Why food rules and nutrition trends are so confusing 03:37 — Looking at the whole food, not just individual nutrients 07:04 — How to run your own food experiments 09:51 — The intention behind your food choices 11:21 — Green juice, fiber, and the pressure to do wellness “perfectly” 15:10 — When nutrition advice is taken out of context 18:55 — Why it’s hard to go against the group 24:52 — How industry funding influences nutrition messaging 27:40 — How food companies use nutrition labels and marketing to sell products 36:29 — The stress of constantly following new food rules 37:49 — Are we supposed to be confused about nutrition? 40:19 — How to do your own research and think critically 45:02 — Finding balance in the age of nutrition information Key Takeaways ✨ Nutrition trends often contain truth, but they quickly become exaggerated, fear-based, and taken out of context. ✨ Your overall diet matters more than obsessing over one ingredient, nutrient, or food rule. ✨ There is no such thing as a “perfect” diet. Focus on your overall habits, not one meal or day of eating. ✨ Think critically about nutrition claims: What was this food compared to? Who funded the research? And what context might be missing? ✨ When you hear that a food is “good” (or “bad”) for you, run your own experiment and pay attention to how you actually feel, not just what someone online says. Resources We Mentioned NutritionFacts.org resource for looking at nutrition research and understanding what studies actually found, what was compared, and the context behind the findings. Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any disease. Always consult your physician or another qualified healthcare professional before making changes to your diet, lifestyle, supplements, or medical care.

  • July 30 · 52 min

    Reflecting on Our Relationships with Alcohol

    Episode Summary In this episode, Elena and Kira take a look at their relationships with alcohol: from drinking in high school and college to the different ways alcohol has shaped their social lives, relationships, emotions, and sense of self. They talk about what it can look like to become more reflective of your drinking, why changing your relationship with alcohol can take time, and how small shifts in awareness can lead to bigger changes. Whether you're sober-curious, looking to cut back, or simply want to better understand your own relationship with alcohol, this episode offers a place to start. Specifically, We Discuss: 01:20 – When We Started Drinking 09:45 – Drinking Culture in High School and College 18:18 – When We Started Questioning Our Relationship with Alcohol 26:47 – The Role of Hangovers, FOMO, and Social Pressure 30:39 – How Our Relationships with Alcohol Have Changed 33:50 – Alcohol, Stress, and Emotional Numbing 36:23 – The Benefits of Becoming More Reflective About Drinking 39:53 – Tips for Cutting Back or Becoming More Sober-Curious 48:53 – Navigating Social Situations, Dating, and Peer Pressure 51:00 – Final Thoughts Key Takeaways ✨ You don't need to hit "rock bottom" to start reflecting on your relationship with alcohol. ✨ Becoming more aware of why you drink (and how alcohol is serving you...because it is in some way) is the first part in making intentional changes. ✨ You don't have to completely stop drinking to become more reflective about your relationship with alcohol. Sober curiosity asks you to just reflect more about yourself, your habits, and what makes you feel your best. Resources We Mentioned Brené Brown's work on emotional numbing including her viral TedTalk on vulnerability https://www.youtube.com/watch?v=iCvmsMzlF7o&vl=en Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • July 30 · 36 min

    Meet Elena: Spotlight Episode

    Episode Summary This episode puts Elena in the spotlight as she shares her journey of personal growth, spirituality, health, and figuring out what comes next in her life. From navigating grief and mental health after losing her dad at 16 to discovering yoga, meditation, acupuncture, Reiki, and other holistic practices, Elena reflects on the tools that have shaped her relationship with her body, mind, and spirit. She and Kira also discuss her evolving relationship with food, the freedom of letting go of strict dietary labels, and what getting unexpectedly laid off from her corporate job might mean for the next chapter of her life. Specifically, We Discuss: 01:37 – Grief and Beginning to Explore Personal Growth 04:22 – Discovering Yoga, Meditation & Holistic Practices 11:25 – Finding What Works for Your Body, Mind & Spirit 15:52 – Elena’s Evolving Relationship with Food 25:14 – Yoga Teacher Training, Acupuncture & What’s Next 27:39 – Getting Laid Off & Trusting the Next Chapter 32:08 – When Discomfort Forces You to Change Key Takeaways ✨ Personal growth isn’t one big decision, but rather, a collection of small practices, experiences, and shifts that build on each other over time. ✨ There is no one right way to connect with yourself or your spirituality. Yoga, walking, journaling, meditation, acupuncture can all be tools...and those tools may change depending on the season of life you're in. ✨ You don't have to force yourself into a label or identity whether that's a specific diet or career path. It's okay to evolve, experiment, and find what works for you right now. ✨ Discomfort can be the thing that finally forces you to make a change you've been thinking about for years. ✨ You can be grateful for stability and comfort in your life and still recognize that something may no longer be right for you. Resources We Mentioned 200-Hour Yoga Teacher Training: Elena’s recent yoga certification Five Element Acupuncture: A holistic approach to acupuncture Reiki: A holistic energy practice Yoga, walking, journaling, and meditation: Tools used for connecting with yourself and supporting your mind, body, and spirit Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • July 30 · 47 min

    Meet Kira: Spotlight Episode

    Episode Summary This episode dives into a conversation all about Kira as she shares her journey from unhealthy eating habits to transitioning to a more plant-based diet, becoming sober-curious, and exploring spirituality, personal development, and manifestation. Together, Kira and Elena reflect on how small, gradual changes have shaped Kira’s health, mindset, relationships, and overall outlook on life...and invite you to reflect on your own path of growth and self-improvement. Specifically, We Discuss: 00:30 – Getting to know Kira 04:15 – Kira’s Journey with Food & Health 12:34 – The Relationship Between Food, Drinking & Feeling Your Best 19:42 – Becoming Sober Curious 31:06 – Personal Growth, Spirituality & Becoming Your Highest Self 42:16 – The Power of Small Changes Key Takeaways ✨ The biggest changes in your life happen slowly, through small shifts that compound over time. ✨ You don't have to completely overhaul your life overnight. Start with one change! ✨ Personal growth can mean questioning the things you've always done and challenging old patterns ✨ The way you live your life doesn't have to be the way you've always lived. You can always change your mind Resources We Mentioned Breaking the Habit of Being Yourself by Joe Dispenza Food Choices Plant Based Eating Documentary Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self 📸Instagram: @sisterhoodandselfpod 🎵Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify or Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode

  • July 29 · 11 min

    Intro to Sisterhood & Self

    Episode Summary In our very first episode, we’re sharing how Sisterhood & Self came to be, why we wanted to create this podcast, and what you can expect from future episodes. This episode is for anyone interested in health, wellness, personal growth, and living a more balanced, fulfilling life without the pressure of perfection. We talk about the importance of long-form conversations (this podcast), the meaning behind our name, and why health is about more than just numbers, lab values, or checking every wellness box...it’s about having the ability to live the life you want. Specifically, We Discuss: 00:30 – How Sisterhood & Self got started 02:30 – Why long-form conversations still matter 04:17 – How we landed on the name Sisterhood & Self 07:08 – Moving away from “perfect wellness” and towards the bigger picture of health 09:58 – What to expect from the podcast Key Takeaways ✨Moving away from the pressure to perfectly optimize every part of your health and life ✨Why health is about more than lab values, biomarkers, or checking every wellness box ✨How taking care of yourself can help you better show up for the people and things that matter to you Connect With Us! Follow along for more health, wellness, mindset, and lifestyle content: Sisterhood & Self Instagram: @sisterhoodandselfpod Tiktok: @sisterhoodandselfpod 🎥Youtube: @sisterhoodandselfpod Elena 📸Instagram: @laineys_loving_lifestyle 🎵TikTok: @laineyslovinglifestyle Kira 📸Instagram: @kiraoberle 🎵TikTok: @kiraoberle Support The Show If you enjoyed this episode, we would love your support! Your support helps us continue creating conversations around health, personal growth, and living a more intentional life. ⭐ Leave us a review on Spotify & Apple Podcasts ⭐ Share this episode with a friend or family member ⭐ Subscribe so you never miss an episode Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any disease. Always consult your physician or another qualified healthcare professional before making changes to your diet, lifestyle, supplements, or medical care.

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