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Health & Fitness

Wellness etc.

Portia Michau

Wellness etc. is a podcast about cutting through the noise of modern wellness culture. Hosted by holistic health coach and personal trainer Portia, this show explores women’s health, nutrition, nervous system regulation, body image, and the psychology behind our relationship with food and wellbeing. Expect honest conversations about wellness trends, diet culture, hormones, and the realities of building a truly healthy life.

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  • 40 episodes
  • a few times a week
  • Avg 44 min
  • English

Episodes 40

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  • S1 · E42
    Monday · 26 min

    #42 - QOTW: What The Heck Is "Normal Eating"?

    Diet culture has so thoroughly warped our sense of normal that most women genuinely don’t know what a healthy relationship with food is supposed to look like anymore. This week I’m answering that question honestly - what normal eating actually is, what intuitive eating really means, and how to start finding your way back to a relationship with food that just feels... easy. Find more of me: @wellwithportia 6 Week Period Reset Program Work 1:1 With Me

  • S1 · E41
    Thursday · 38 min

    #41 | 7 Quotes That Rewired My Brain

    Happy 1 Year Period Anniversary to Me! On today's episode I reflected back on my own period recovery journey and the mental shifts that came along with it. Recovery forced me to change my whole belief system, trust in a process I didn't even know was working and rediscover who I was before the world told me who I should be. Here are 7 quotes that rewired my brain and altered my brain chemistry and I hope that they might do the same for you. Thank you all for being here! xo Find More Of Me @wellwithportia Work 1:1 With Me Here Email Me Your Questions: portia@momentum-studios.com.au Pinterest Quote Board

  • S1 · E40
    October 19 · 36 min

    #40 | QOTW - Why Do I Keep Waking Up In The Middle Of The Night?

    We’re kicking off this QOTW episode with a little life update. Then we’re getting into sleep - my top tips for actually getting better rest and why so many of the things we do without thinking are quietly wrecking it. If you loved today's episode, make sure you subscribe or follow and share it on your socials!! xoxo Find More Of Me @wellwithportia Work 1:1 With Me Send me Your Questions: portia@momentum-studios.com.au

  • S1 · E39
    October 16 · 41 min

    #39 | Life Updates, Recovery Truths & Your Questions Answered

    This week it’s a Q&A and we’re getting into all of it - the personal stuff and the recovery stuff. This one feels like a proper catch up and I loved every second of it. You asked me about: How I’m honestly doing right now My dogs, holidays and family How my boyfriend and I met What my eating and training looks like at the moment Exercise during period recovery My motivations for recovery Navigating style and clothes when your body is changing How to stop comparing yourself to everyone else Find more of me @wellwithportia Work 1:1 With Me

  • S1 · E38
    October 12 · 34 min

    #38 | Five Things I Wish Every Woman Knew About Nutrition

    This week I’m sharing the nutrition advice I find myself giving again and again as a women’s health coach, the stuff that actually moves the needle and that mainstream nutrition culture consistently gets wrong. No quick fixes, no rules. Just real, functional nutrition advice built around how the female body actually works. We cover: Why most women need to eat more than they think What your gut symptoms are actually telling you Eating with the seasons and why it matters Supplements: when they help and when they don’t How stress affects your ability to digest and absorb food Find more of me @wellwithportia Work With Me Gut Health Practitioners: @jettefunctionalnutrition @becsaidhealth Send your podcast questions: portia@momentum-studios.com.au

  • S1 · E37
    October 5 · 28 min

    #37 | QOTW - How Do I Stop Feeling Guilty For Resting?

    This week's question is one I think so many of us need to hear answered honestly because rest guilt is real, it is incredibly common, and it has nothing to do with being lazy. In this episode I'm unpacking why rest guilt happens, what it's actually telling you, and how to start shifting your relationship with stillness so that rest finally starts to feel like something you deserve rather than something you have to earn. Find More Of Me: @wellwithportia Email Me Your Questions: portia@momentum-studios.com.au Work With Me

  • S1 · E36
    October 1 · 46 min

    #36 | Everyone Praised My Exercise Addiction & That Was The Problem

    This episode is one I have wanted to make for a long time because exercise addiction is one of the most undertalked and most misunderstood struggles in the wellness space. Not because it's rare, but because from the outside it looks exactly like something to be celebrated. I'm sharing my own personal journey with exercise addiction, what it actually looked like and what it took to build a genuinely healthy relationship with movement on the other side. We cover: What exercise addiction actually is and how it differs from just really loving the gym Why it develops and why the fitness industry actively reinforces it Why exercise addiction is like any other addiction My personal journey with it What it actually felt like to pull back - the anxiety, the identity crisis, the grief How to start building a relationship with movement that actually feels free Find more of me @wellwithportia Work With Me Ask Me Anything portia@momentum-studios.com.au

  • S1 · E35
    September 28 · 28 min

    #35 | QOTW - PMOS vs HA?

    On this week's QOTW episode I discussed how to identify whether you might have PMOS or HA. We spoke about what to look out for in your bloodwork, worthing with a functional practitioner and why HA receives so much misdiagnosis. We also chatted through a life update about puppy mum life, finding my style after changing from a size 6 to a size 12 and a weekend in my life. Find more of me @wellwithportia Work With Me Email your questions: portia@momentum-studios.com.au

  • S1 · E34
    September 25 · 52 min

    #34 | From Restriction To Fuelling Like An Athlete | with Nina Gelbke

    Nina is a vegan sports nutritionist, crossfit athlete and one of the most refreshingly honest voices in the nutrition space. In this episode Nina shares her personal journey with food and her body, what it has been like managing type 1 diabetes, and how her own experiences shaped the way she works with people today. We also get into the nutrition conversations she finds herself having most often and the lessons she has learned along the way. We cover: Nina's personal journey with food, her body and disordered eating Managing type 1 diabetes and what that has taught her about fuelling The most common patterns she sees in the people she works with What a truly balanced relationship with food and movement looks like in practice The biggest lessons she has learned about nutrition, fitness and finding balance What she wishes every woman knew about fuelling her body Find More Of Nina: @naturally_nina_ Find More Of Me: @wellwithportia Work With Me Here

  • S1 · E33
    September 21 · 34 min

    #33 | QOTW - How Do I Re-Introduce Exercise After Period Recovery?

    On today's QOTW, you asked me how to re-introduce exercise after period recovery. I cover how to approach exercise, nutrition support and nervous system regulation. We also talked about buying new clothes for my new body, loco loves, the recipes I am testing this week and my take on that Sydney Sweeney Ad. Submit your questions: portia@momentum-studios.com.au Find More Of Me @wellwithportia Join the Wellness Etc Community

  • S1 · E32
    September 17 · 1 hr

    #32 | Being Trans, Mental Health & Learning To Be Yourself - with My Brother

    This is one of the most honest and most meaningful episodes I have ever made. Theo is my brother and this is a conversation I have wanted to have for a long time. In this episode Theo shares his journey growing up, coming to understand his identity as a trans man, navigating his mental health through that process, and what life looks like now on the other side of becoming fully himself. We get into what it was like before he had the language to understand what he was feeling, the courage it took to say it out loud, and what the world looks like having lived as both a woman and a man. I hope you enjoy this episode as much as I enjoyed bringing it together xo We cover: Growing up and the feelings Theo carried before he had the words for them Coming to understand his gender identity and what that process actually looked like Mental health throughout his transition and what helped most What it's like having lived as both a woman and a man and what that perspective teaches you Psychology, identity and what he has learned about himself along the way What he wishes people understood and what he would tell his younger self Find more of me @wellwithportia Join the Wellness Etc Community Submit your QOTW questions - portia@momentum-studios.com.au

  • S1 · E31
    September 14 · 46 min

    #31 | QOTW - Is My Nervous System Struggling?

    On today's QOTW episode we chatted about dysregulation, living in alignment and what it actually means to 'regulate' your nervous system. The nervous system is something the wellness girlies LOVE to talk about but what the heck is it? And how can we start to be more aware of how our external environment shapes our internal reality. Find more of me @wellwithportia Submit Your Questions - portia@momentum-studios.com.au Join the Wellness Etc Community <3

  • S1 · E30
    September 10 · 56 min

    #30 | Body Image, Mental Health & The Power Of Finding Your People - with Alicia Romijn

    Alicia Romijn is the soul behind Everyday Connection, and this isn't where she thought she'd end up. She was a town planner, then a teacher, and then somehow ended up creating content and realised that what she actually loved was just sharing people's stories and creating spaces where people could be vulnerable with each other. In this episode she shares her own journey with anxiety, depression, and body image, how movement helped her find herself and her people, and why connection - real, honest, vulnerable connection - has been the thread running through everything. We also get into couples therapy, speaking your truth, and what it actually means to find your people. We cover: How Alicia found her way into content creation and why she stayed Her personal journey with anxiety, depression and body image How movement changed her relationship with her mental health Creating safe spaces for vulnerability and real connection Speaking your truth and finding your people What couples therapy taught her about connection and herself Find more of her @aliciaromijn & @everyday_connection Find more of me @wellwithportia Join the Wellness Etc Community

  • S1 · E29
    September 7 · 33 min

    #29 | QOTW - How Do I Stop Being Scared Of Weight Gain?

    In today's QOTW episode, I answer the question "how do I stop being scared of weight gain?" Weight gain can feel confusing, overwhelming and 'wrong' in today's society. I break down why women need more body fat than men, why gaining weight can feel so hard and some things to remember if you are navigating your own weight gain journey. Find more of me: @wellwithportia Join the Wellness Etc. Community

  • S1 · E28
    September 3 · 39 min

    #28 | Your Everyday Products That Are Messing With Your Hormones

    This episode is your introduction to endocrine disrupting chemicals - what they are, where they're hiding, and what the research is actually telling us about their impact on women's hormonal health. This isn't meant to send you into a spiral about everything in your home. It's just information, because the more you know, the more empowered you are to make choices that actually support your health. We cover: What endocrine disrupting chemicals actually are and how they interfere with your hormonal system The most common ones to know about What the research is actually saying about their prevalence and impact Why women specifically should be paying attention How to reduce your exposure in a realistic and non overwhelming way Find more of me @wellwithportia Join The Wellness Etc Community

  • S1 · E27
    August 31 · 25 min

    #27 | QOTW - How To Approach Intimacy When You Don't Feel Confident In Your Body?

    On today's QOTW you girls wanted to know 'How to approach intimacy when you don't feel good in your body?' Whether you've been on a weight gain journey, postpartum, trying to accept your body as it is or struggling with body dysmorphia, hopefully this episode gives you the advice you're looking for to begin to enjoy intimacy again, regardless of how you feel in your body. Find more of me: @wellwithportia Contact me: portia@momentum-studios.com.au

  • S1 · E25
    August 24 · 29 min

    #26 | QOTW - Where Do I Even Start With Recovery?

    Today's episode is a question that I was stuck on for years. Paralysed by the first step, where to start and how on earth I was going to make it through this journey. On this QOTW I get really honest about what the first step of recovery looks like and how you can start to make changes TODAY to get you closer to freedom. Submit your questions via DM: @wellwithportia Work With Me HERE

  • August 20 · 1 hr 6 min

    #25 | Asking For Help Saved Her Life - with Christina Mollenhauer

    Christina Mollenhauer is an eating disorder and HA dietician, and this conversation is one of the most honest and beautiful ones I've had on the podcast so far. Because Christina hasn't just studied this work. She's lived it. In this episode she shares her own personal journey with an eating disorder, what recovery actually looked like, how she navigated her relationship with her body along the way, and what life looks like on the other side. This one is for anyone who has ever wondered if things can actually get better. They can. And Christina is proof of that. We cover: Christina's personal journey with an eating disorder and what led her there The turning point that changed everything What recovery actually looked like in practice - the hard parts and the beautiful parts Navigating body image throughout the process What life looks like on the other side What she wishes every woman knew and what inspired her to do this work Find more of Christina: @christinamollenhauer Find more of me: @wellwithportia

  • S1 · E24
    August 17 · 27 min

    #24 | QOTW - How Do I Know If I Am Overtraining?

    Introducing QOTW! Every Tuesday I'll be answering one question submitted by you. Short, honest, and straight to the point. This week's question is one I get asked all the time: "How do I know if I am overtraining?" Tune in for the full answer and submit your question for next week at @wellwithportia on instagram.

  • S1 · E23
    August 13 · 34 min

    #23 | People Pleasing Is Not A Personality Trait

    This episode is a conversation I've been wanting to have for a long time because people pleasing is one of those things that so many of us do without even realising it, and almost nobody is talking about where it actually comes from or what it's really costing us. So consider this a conversation with a friend. We're exploring why we learn to people please, what it gives us, and why the cost of being everything for everyone is that you forget how to be anything for yourself. We cover: Where we learn to people please and why it made sense at the time What people pleasing actually gives us (because it's not all bad) The real cost of chronic people pleasing and what it does to your sense of self The throat chakra - what a blocked Vishuddha actually looks and feels like How to start finding your way back to your own voice Find More Of Me: @wellwithportia Work with me 1:1

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