Beste Holly Cochrane podcaster (2024)

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S3(47) Seed Cycling 30:50

5d ago30:50

30:50

Seed cycling is a natural way to support hormones. By alternating pumpkin and flax seeds during the follicular cycle and sesame and sunflower seeds in the luteal phase you can increase and support estrogen and progesterone production. Listen to today's Monday Matters with Holly Cochrane podcast episode to learn more about seed cycling. Here is the …

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S3(46) How to start or maintain an at home workout routine. 20:23

12d ago20:23

20:23

This winter don't let your movement come to a halt. I have some tricks and tips to keep the momentum going after a great summer and beautiful fall of movement. Listen to today's podcast if you want to start an at-home workout routine or want to learn ways to KEEP doing an at-home routine.

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S3(45) ANTs 16:00

19d ago16:00

16:00

A.N.T.s are Automatic Negative Thoughts and they can pop into our head unexpectedly and unwanted. Listen to today's Monday Matters with Holly Cochrane to learn one strategy to help to squish the ANTs.

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S3(44) You need one bestie for your physical health. 32:18

26d ago32:18

32:18

Did you know that having a deep, meaningful relationship is about more than just having someone to talk to about the cost of groceries? On today’s Monday Matters podcast, I explore the real health benefits of strong relationships—everything from boosting your immune system to reducing stress. I’ll also share practical tips on how to build and maint…

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S3(43) What I eat when I am travelling. 36:25

1M ago36:25

36:25

I work hard to try to eat healthy and exercise so I have a lot of energy to enjoy life. I don't let change while I travel and I have developed a few strategies and hacks to make life simple to feel good on my travel days.

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S3(42) If you take prescription medication these 5 habits will help you feel great. 39:17

1M ago39:17

39:17

Medication is easily prescribed but if you implement these 5 lifestyle habits the medication has a better chance of working for you with fewer side effects. I believe that everyone taking a prescription or thinking about taking a prescription should adopt these lifestyle habits. Just like you "can't outrun a bad diet" you shouldn't medicate your wa…

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REPEAT S2(08) My Oura ring has been an awesome tool for my health. 22:48

2M ago22:48

22:48

I bought an Oura ring almost a year ago, mostly to give me the data about my body that I already knew. It has worked! My Oura ring gives me a sleep score, recovery score and cycle prediction with amazing accuracy. I have used the data to honour how I am feeling and how much I can push myself and it has helped me feel like my training is purposeful.…

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S3(41) I'm not scared of HRT! 23:52

2M ago23:52

23:52

Hormone replacement therapy has been unnecessarily feared for 20 years based on the Women's Health Initiative which was done very poorly in 2002. I am going to continue to ask questions about HRT and the BENEFITS of it even though the current messaging is still out there that women should be afraid of the risks of cancer, heart disease and blood cl…

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S3(40) Could this be hormones??? 33:29

2M ago33:29

33:29

The more I research the influence hormones have on every body system, the more I realize the answer to "Could this be hormones?"... is YES! The list of hormone-related symptoms is very long and today's episode is just a brief overview of things that could be going on with your health that relate back to hormones. I believe we need to start talking …

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S3(39) Supporting kids with Anxiety. 30:37

2M ago30:37

30:37

School is back in session and I am having a lot of conversations with kids about feeling anxious and nervous about the school year, trying new activities and making new friends. If you are navigating parenting a teen who struggles with anxiety there are few things I have found useful that I am sharing today on the Monday Matters Podcast.…

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S3(38) Making Meal Prep Easy 31:17

2M ago31:17

31:17

I hear the struggle, "I need to do more meal prep" and in today's episode, I want to permit you to make it easier. You might not need to meal prep in a traditional sense, you might need to cook more food. Start batch cooking and it is much easier to have healthy options accessible.

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If you don't have time for the gym, listen to this one. 28:06

3M ago28:06

28:06

It is probably not good for business to tell people they don't need a gym membership to move their bodies, but that is what today's podcast episode is all about. The small efforts make a big difference and energy creates energy. With more energy, you will feel like you have been given more time. When you have more energy and more time in your day w…

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S3(36) I had to break up with Caffeine :( 18:53

3M ago18:53

18:53

I am not giving out medical advice but I did want to share what I am learning about the connection between caffeine and perimenopause. I have had to break up with caffeine but have found alternatives that are ok because I enjoy the "habit" of drinking coffee. The links to the dandelion tea and Mudd water are below. You can get the tea from Cuthbert…

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S3(35) Foods that support the Brain and ADHD 28:19

3M ago28:19

28:19

If you have been diagnosed with (or self-diagnosed) ADHD, Anxiety, Brain Fog or any other Cognitive Impairment then tune into today's episode. Today I am talking about foods and supplements that support brain function.

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S3(34) Do you know how to rest? 22:09

3M ago22:09

22:09

Learning about heart rate variability and my recover score has really helped with the previous burn out I was suffering from. On todays episode of Monday Matters I talk about HRV and its role is training and recovery.

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S3(33) Understanding our physical self with Dr.Node Smith 41:42

4M ago41:42

41:42

Today Dr.Node and I explore how it physically feels to check in and be present in your life. Listening to Node is always an insightful experience and I feel privileged to have these conversations recorded and share them with you.

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S3(32) Getting Honest with Dr.Node 34:54

4M ago34:54

34:54

How does being honest with yourself help you to move forward? Better yet, how does NOT being honest with yourself hold you back? Today I got to have a sit-down conversation with Dr. Node about the importance of honesty in our overall health.

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S3(31) I can manifest just about anything! 19:20

4M ago19:20

19:20

Well not really, but today we were talking in the gym about whether or not we are losing the ability to be intuitive now that we have access to all kinds of data from research and wearable trackers. Do you know if you are tired or low in estrogen without an app???

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S3 (30) Getting Nerdy About Mindfulness 20:11

4M ago20:11

20:11

If I convinced you last week that you have time to busy and still practise being mindful then today I want you to listen to WHY that it is so important. What part of our brain is resting when we become present and turn out the past and the future? Why is it important to rest that part of our brain every day?…

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S3(29) Busy people can still practise mindfulness! 20:11

5M ago20:11

20:11

You are NOT too busy to start a mindfulness practice. In fact, if you think you are too busy you need to listen to today's podcast. Your health and your busy lifestyle will benefit from the way you can manage stress more effectively when you are intentionally more mindful. If you are not "into" sitting cross-legged and saying ummmmm for long length…

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S3(28) Are you awake at 2:00am?? 24:16

5M ago24:16

24:16

Hands up if you wake up at 2:00 am without a kid waking you and wonder why you can't sleep very well. If you have had a few sleepless nights in your life then listen to today's podcast as I talk about the 4 main hormone culprits that influence our sleep quality.

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S3(27) My Second Sober Summer - with Sharon Bedel 23:19

5M ago23:19

23:19

There will be that moment when you realize you want to choose a different kind of hard. Today I interviewed my Auntie Sharon about when and how she decided to live a sober life. If you want someone to reach out to help you take those first steps, she would be an excellent person to start that journey with. Today could be the day you decide to feel …

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S3(26) Balancing The Clock - A shift workers goal to be healthy. 47:59

5M ago47:59

47:59

Today's episode is an interview with my friend Kirsten Kotylak who is an outstanding nurse on a journey to explore and improve her health as shift worker. There are tons of great tips even if you don't work shift work so take a listen and enjoy! She believes in keeping things easy and simple, who can't get on board with that.…

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S3(25) Keep lifting heavier... 16:59

6M ago16:59

16:59

Progressive overload, aka lifting a little bit heavier after a few sessions will help you avoid plateaus, gain overall strength, maintain muscle as you age and make you feel a sense of accomplishment. Not every day is PR day but if you aren't reaching for something just a little more challenging are you challenging yourself? Todays podcast is all a…

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S3(24) Breathing to lose weight and gain muscle 18:31

6M ago18:31

18:31

Breathing to optimize health is not something I was born knowing how to do well. I have been learning the value of how to breathe and how it influences every system in my body. On today's podcast, I talk about how getting dialed in on your belly breath can help get rid of the belly.

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S3(24) Are your symptoms physical or emotional? 26:06

6M ago26:06

26:06

The body's natural stress response can dysregulate many physiological functions when emotional trauma remains unresolved. This heightened state of arousal and the mind-body connection can manifest in various physical symptoms. While these may be normal reactions initially, persistent physical issues with no clear medical cause could indicate the ef…

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S3(23) Sunshine and Weight Loss 18:36

6M ago18:36

18:36

Vitamin D helps reduce cortisol levels, improve insulin sensitivity, and promote weight loss through its effects on hormonal regulation, glucose metabolism, and adipogenesis. Sunshine can also increase Leptin and a feeling of fullness so we do less mindless eating when we are busy outside. I know I am sold on Sunshine!…

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S3(22) What to eat to lower Cortisol 21:10

6M ago21:10

21:10

If you know you are stressed out and starting to hold extra weight around your belly the food you eat can help to support lower levels of cortisol. On the Monday Matters with Holly Cochrane podcast this week I talk about the foods that are easy to work into your everyday meals to help reduce the hormone mid-section.…

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S3(21) The link between Stress, Belly Fat and Cortisol. 29:04

7M ago29:04

29:04

Cortisol is our stress hormone and we can't try to lose weight around the midsection and ignore the stressors in our life. Today's episode is all about Cortisol and 10 ways you can reduce it. 10 ways to lower cortisol Identify stressor and triage them Relaxation techniques breathing, quiet time, walks, sauna, yoga, journaling, creative outlets Eati…

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S3(20) Balancing Hormones part 2 26:05

7M ago26:05

26:05

Repeat episode from the hormone presentation I did last year on how to attempt to address the hormone inbalances in perimenopause.

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S3(19) Hormones Repeat Episode 30:02

7M ago30:02

30:02

I am taking a couple of weeks off of podcasting and sharing two hormones episodes that you may have missed or forgotten the key points. Thanks for understanding. I'll be back in a couple of weeks.

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S3(18) Stop the Mindless Eating 32:36

8M ago32:36

32:36

Hands up if you suspect you eat more calories than you need without even realizing it. I do this but I have done some work to be more mindful of the fuel I consume and the relationship I have with food. On todays Monday Matters Podcast I am going to share some strategies to stop the mindless eating. Take a listen and hit subscribe where you listen …

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S3(17) Lessons from the gym 12:53

8M ago12:53

12:53

Movement is Medicine is a mental health program I have designed that connects what happens in the gym and in real life. If you are not training your mindset in the gym you are missing out on a great opportunity to develop all your untapped strengths.

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S3 (16) Understanding Magnesium (the watered down version) 26:29

8M ago26:29

26:29

I like to be able to research things that are useful for myself and my clients and then be able to find a way to communicate it that doesn't turn people off. Today's episode is my take on Magnesium, its role in our health and how to get enough through diet and supplementation. check out my website for DNA testing and send me a message if you want t…

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S3(15) Mineral deficiency is a thing 27:37

8M ago27:37

27:37

Mineral deficiency is a real thing amd most of us are affected by it, even if we don;t know it. Calcium, Iron, Zinc, Phosphorus and Magnesium are important minerals our bodies need to function and we can't create them, we need to get them from our food sources. On today's podcast I tell you how to determine if you may be mineral deficient and what …

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S3(14) 5 things you can control. 19:50

9M ago19:50

19:50

Often stress is a result of feeling overwhelmed and out of control so today I want to teach 5 things you always have control over. Remember to use them when you are feeling stressed as a strategy to feel calm and in control.

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S3(13) Are your hormones making you eat too much? 14:59

9M ago14:59

14:59

Leptin and Ghrelin, are complicated hormones that tell us when we are hungry and when we are full but because our hormones play in an orchestra they often get out of tune. Take a listen to today's podcast to understand your hormones and how they relate to the amount of food you eat.

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S3(12) Are you an Eeyore? 18:48

9M ago18:48

18:48

I kinda like Eeyore from Winnie the Pooh but we could only hang out for so long before I would start to get sucked into the woe-is-me mentality. Having a victim or a negative mindset can feel very natural if that is the environment you surround yourself with. Listen to this episode and take a minute to reflect on who is the Eeyore in your world, an…

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S3(11) Who do you compete with? 18:58

10M ago18:58

18:58

A little competition is healthy but who you compete with might not be. Today I talk about how I find a way to push myself and continue to level up, personally.

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S3(10) I was a guest on the Authentic Podcast about this beautiful Community 21:40

10M ago21:40

21:40

I love my friends at Authentic Realty and when they asked me to be a guest on their new podcast I was honoured. Take a listen as I talk about the wonderful people I call "my community".

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S3(09) My favourite "F" word 20:58

10M ago20:58

20:58

If you guessed the "F" word I use too often don't be disappointed but my new favourite word isn't that one. It is fibre. I have started to make this my new favorite F word because my hormones needed me to. I am great at finding protein sources but the older I got the more I needed to focus on my Fibre. It was a pretty simple way to help to balance …

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S3(8) Joy should not be optional 25:51

10M ago25:51

25:51

I want people to understand the value joy has on their overall health and well-being. Clients often give me a side eye when they want to lose their belly fat and I prescribe a funny sitcom or tea with a friend. What do you do that brings you joy? If you can't aswer that take a listen to todays podcast.…

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S3(7) What is the open anyway? 22:29

10M ago22:29

22:29

We did a survey at the gym asking if people wanted to participate in the Crossfit Open this year. More people wondered what the "Open" is so today I will explain that for you.

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S3(6) The word "excuse" triggers me. 18:44

11M ago18:44

18:44

I want your opinion on the word excuses. I find it triggering and negative and an indicator of mindset. I much prefer to believe that sometimes there are obsticles and barriers that are reality that I haven't solved yet, but I do hard things so will tackle them. I want people to stop feeling negative with their excuses and give them the power to so…

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S3(5) Should you see a Physiotherapist? 13:49

11M ago13:49

13:49

K2 is now offering Virtual Physiotherapy. If you have ailments and pain points that are keeping you from enjoying exercise you could benefit from the watchful eye of a physiotherapist. You can book your first online appointment by visiting my website at https://www.k2crosstraining.ca/

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S3(4) Are you setting goals or wishful thinking? 18:22

11M ago18:22

18:22

I set goals regularly, not just in January. I also get my counselling clients to set goals regularly. Are you setting goals or wishful thinking? The difference will be seen in your results. Set goals with me and start to check those boxes.

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Next year will be the best year! 14:58

11M ago14:58

14:58

Welcome to K2's "Subscribe to Thrive" – a transformative 12-month habit stacking program designed to guide you towards a healthier, more balanced lifestyle. This unique journey spread over a year, focuses on implementing one new habit each month, ensuring a gradual, manageable, and sustainable approach to personal development and wellness. Subscrib…

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S3(2) I added to my toolbox today! 49:56

12M ago49:56

49:56

Pam Horne is a Confidence & Calm Coach, specializing in Stress Management and Personal Organization. She focuses on helping women cultivate inner and outer calm so they can escape the feeling of constant chaos and feel in control of their daily lives. EFT, also known as Tapping, is one of the main tools that she uses in her coaching practice to hel…

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S3(1) Who taught you about self-care? 8:07

12M ago8:07

8:07

When I ask clients what they do for self care I often get the response "I don't know". This triggers my next question of "what have you been taught"? "Nothing" is the response. So if we are not taught about self care how would a person start to figure out what they needed. Tune in for valuable insights and inspiration if you're unsure about your ow…

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S2 (52) My Holiday Pep Talk 26:01

12M ago26:01

26:01

Ok, I found myself needing a pep talk now that December has arrived so I decided to turn on the microphone and record the pep talk I give myself when I start to feel overwhelmed. Here are my 10 strategies to thrive this season: Drink more water Find protein sources Move my body and get outside Choose the fun wisely Say no without guilt Lower my exp…

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Holly Cochrane Podcaster

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