Holistically Fit and Healthy

If you’ve ever felt forgetful, foggy, or mentally drained, this episode is for you. Exercise isn’t just about weight loss or building muscle, it plays a powerful role in memory, focus, and overall brain health . In this episode, we explore how movement supports the brain, why consistency matters more than intensity, and how even gentle exercise can make a real difference. In this episode, we talk...

Polyphenols may not be trending like protein, but they’re one of the most powerful nutrients you can add to your diet. These plant compounds act as antioxidants, reduce inflammation, support gut health, and protect your heart and brain. In this episode, we cover: What polyphenols are and why they matter Where polyphenols come from The health benefits of polyphenol-rich foods Simple, realistic ways...

Protein is everywhere right now — from Starbucks lattes to protein bars and shakes, it seems like everyone is obsessed. And don’t get me wrong — protein is essential for muscle growth, metabolism, and overall body function. But here’s the truth: protein alone isn’t enough for true health. Your body also needs fiber, healthy fats, and colorful vegetables to feel energized, full, and balanced. In th...

The conversation explores the importance of mindset and identity in achieving health goals. It emphasizes the role of mindset in shaping behavior and habits, and how shifting one's identity can lead to lasting change. The discussion also delves into the process of defining a healthy identity and aligning actions with that identity. Takeaways Mindset is crucial for achieving health goals Identity s...

Every January, we’re told to set big goals, make strict resolutions, and completely overhaul our lives. But what if that’s exactly why New Year’s resolutions don’t last? In this episode, I’m sharing why traditional New Year’s resolutions often fail, why so many people fall off track so quickly, and what I do instead when I feel off after the holidays. I’m talking about the power of focusing on jus...

In this inspiring conversation, Jackie shares her journey with Multiple Sclerosis (MS) and how she has navigated her diagnosis through advocacy, holistic healing, and lifestyle changes. She emphasizes the importance of understanding one's body, seeking the right support, and the role of faith and therapy in her healing process. Jackie discusses the daily struggles of living with an autoimmune dise...

In this conversation, Cara discusses the common issue of fatigue among women despite healthy eating habits. She explores the reasons behind this fatigue, including under-eating, blood sugar instability, mineral depletion, and nervous system dysregulation. Cara emphasizes the importance of balanced nutrition, adequate calorie intake, and the need for rest to restore energy levels. She provides prac...

In this episode of Holistically Healthy, Cara discusses the importance of making peace with food and breaking free from the guilt associated with eating. She emphasizes the need to shift away from the all-or-nothing mentality prevalent in diet culture and encourages listeners to reconnect with their body's hunger cues. Cara introduces the concept of the 'permission meal' as a practical exercise to...

In this episode of Holistically Healthy, Cara discusses the common frustration of weight loss resistance, emphasizing that the body is not broken and that understanding the underlying reasons for weight loss stalls is crucial. She explores the impact of stress, blood sugar imbalances, and nervous system dysregulation on weight management, while also providing practical tips for listeners to suppor...

What happens when a busy working mom hears the words “You’re diabetic” ? For today’s guest, it was a wake-up call, but instead of going straight to medication, she decided to make simple, sustainable lifestyle changes. The result? She lowered her glucose numbers, reclaimed her energy, and proved that real change is possible even with a packed schedule. Whether you’ve been told you’re prediabetic,...

Feeling overwhelmed as the back-to-school season ramps up? You’re not alone. In today’s episode, we’re diving into how moms can use this chaotic season as a powerful reset for their wellness—without adding more to your plate. You’ll learn how to bring structure and peace into your day using simple shifts like meal anchors, nervous system support, and realistic routines that work for your real life...

In this episode, we’re diving deep into why the traditional “eat less, move more” approach doesn’t work for women in their 40s anymore—and what actually does. If you're doing everything "right" and still not seeing results, this episode is for you. We’ll unpack how hormone shifts, subconscious wiring, blood sugar balance, and nervous system regulation all play a key role in sustainable, stress-fre...

In this episode, Cara, a certified integrative holistic health coach, discusses the challenges of chronic fatigue faced by busy moms, particularly during midlife. She explores the root causes of fatigue, including hormonal changes, blood sugar imbalances, and poor mitochondrial function. Cara provides practical strategies to reclaim energy, emphasizing the importance of self-care and managing ment...

You walk into the party with good intentions… but somehow, by the end of the night, you’re stuffed, bloated, maybe a little tipsy — and already beating yourself up. If you’ve ever thought, “What happened to my self-control?!” This episode is going to change everything. Because here’s the truth: losing control around food at parties isn’t about willpower. It’s about your biology , your hormones , y...

In this episode of Holistically Fit and Healthy, Cara discusses the importance of sleep and introduces the concept of sleep hygiene. She emphasizes that while the ideal sleep duration is seven to nine hours, many people, especially new parents, struggle to achieve this. Cara provides practical tips and habits that can help improve sleep quality, even with limited time. She encourages listeners to...

In this episode, Cara, a certified integrative holistic health coach, discusses the importance of a simple morning routine for busy moms, particularly those in perimenopause. She outlines a four-step morning reset that includes hydration, breathing, nourishing the body, and movement, emphasizing that these practices can be integrated into daily life without adding stress. Cara encourages listeners...

In this episode of Holistically Fit and Healthy, Cara, a certified integrative holistic health coach, discusses the concept of habit stacking as a practical tool for busy moms looking to create healthier lifestyles. She explains how to effectively implement habit stacking by attaching new habits to existing routines, making it easier to incorporate positive changes without feeling overwhelmed. Car...

In this episode, Cara, a certified integrative holistic health coach, discusses the importance of establishing a simple morning routine to help busy moms in perimenopause balance their hormones and boost their energy. She outlines a four-step morning reset that includes hydration, breathing, nourishing the body, and movement, emphasizing that these practices can be integrated into daily life witho...

In this episode, Cara discusses the challenges faced by moms in balancing their responsibilities and the pressure to achieve perfection. She emphasizes the importance of mindset shifts, realistic goal-setting, and self-care strategies to combat burnout. Cara encourages moms to embrace their unique journeys and find support within their communities to foster a healthier, more fulfilling lifestyle....

In this episode, Cara discusses the concept of ingredient meals, a meal prep strategy that simplifies dinner preparation by allowing families to mix and match prepped ingredients throughout the week. She highlights the benefits of ingredient meals, including reduced decision fatigue, time savings, and the ability to cater to picky eaters. Cara provides real-life examples of ingredient meals, such...

Cara discusses the importance of gut health and provides practical tips for improving it. She emphasizes the significance of plant diversity, hydration, mindfulness during meals, and the role of prebiotics and probiotics in maintaining a healthy gut. Cara encourages listeners to make small, manageable changes to their diets and lifestyles to enhance their overall well-being. Gut health is crucial...

Welcome to Holistically Fit and Healthy, I’m Cara and I’m a wife, a mom, teacher and a certified Integrative Holistic Health Coach. I own Holistically Yours Health and Wellness and I have additional certifications in behavior analysis, detoxification, yoga and hormone health. I love all things health and fitness but you won’t find any fad diets and magic pills here. Join me as we achieve wellness...