Heart and Soul

WHAT IF YOUR FOOD COULD ACTUALLY HEAL YOU?We talk a lot on this show about taking care of yourself from the inside out, and this episode? It hit different. Because our guest has been through it, and she turned that rock bottom into a career helping other women find their way back to their bodies.We sat down with Dafna Chazin, a registered dietitian with over 15 years of experience who now specializes in women's hormones, fertility, and PCOS. Her path wasn't some perfectly planned journey. She was dealing with painful periods, anxiety, acne, and digestive issues in her 20s and said she was, quote, "kind of a hot mess." It took her close to ten years to figure it out herself, and that's exactly why she does what she does now. So nobody else has to take that long.KEY THEMES + TAKEAWAYSWomen are being gaslit by a healthcare system that wasn't built for them, and standard bloodwork doesn't tell the whole storyThe "normal" lab ranges were largely determined using data from men, and even then, sitting at the edges of "normal" can still mean something is offPCOS (now being called PMOS) affects both reproductive and metabolic health, including weight, insulin resistance, and cardiovascular riskHealing doesn't have to mean perfection. Dafna literally tells her clients when they're being too strictThe GPS analogy: you don't have to start over every time you go off plan. You just recalculatePractical first steps don't require a total overhaul, just smarter, consistent habitsHomemade food is almost always better for you than restaurant food, even without tryingDAFNA'S TOP TIPS FOR HORMONAL HEALTHDon't skip meals. A consistent breakfast, lunch, dinner, and one or two snacks keeps blood sugar stable all dayStart breakfast with 20 to 30 grams of protein. Eggs, Greek yogurt, cottage cheese, or a protein shake all countChoose high fiber carbs. Think beans, lentils, sweet potatoes, quinoa, chickpea pasta. These are what Dafna calls "steady carbs."Take a 10 to 15 minute walk after meals. Research shows short movement after eating lowers insulin better than one long gym sessionGet off screens two hours before bed. Blue light disrupts melatonin and wrecks sleep, especially for women in perimenopauseOUR FAVORITE QUOTES"Once you learn how to eat, you're done. You can do this for the rest of your life.""I knew things about my body that I knew were not true, and I didn't want to rely on some dude in a white coat to tell me otherwise.""You're going to eat every single day anyway. Let's start there.""If you follow perfectly and then go on vacation and everything gets thrown off, you ain't coming back."CHAPTER MARKERS2:46 Dafna's story and why she got into women's nutrition8:28 When "normal" bloodwork actually isn't normal12:54 How Dafna's program works and what customized really means19:39 Meal structure, blood sugar, and what to actually eat35:32 The GPS mindset and letting go of the restart cycleYOUR TURNThis week's reflection: Where are you still waiting for someone else to validate what you already know about your own body?-----All Heart & Soul's Details:Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnieSay hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcierLeave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️MB01Q2UET7NDZEX

What if you stopped trying to earn your worth—and simply remembered that you already have it?This conversation has been stirring in both of our hearts for months. It’s one of those themes that kept weaving its way into every mastermind, coaching call, and late-night heart-to-heart. Everywhere we looked, women were quietly wrestling with the same feeling: Am I enough?It started with an article I (Mariah) sent to Monique last year—something about self-worth and authenticity—but back then, it just wasn’t the right time to unpack it. Now, after a year of witnessing so many women question their value, their success, their “enoughness,” we knew it was time.So today, we’re diving deep into what it means to reclaim your worth—not because you earned it, achieved it, or proved it, but because you were born with it.✨ Key Themes + TakeawaysWorth isn’t earned—it’s remembered. You were born worthy. Nothing you do or fail to do can change that.Society profits off your self-doubt. Recognizing how we’ve been conditioned to measure our value helps us reclaim it.Comparison is counterfeit worth. Every time we measure ourselves against others, we trade authenticity for illusion.Neutrality is freedom. True peace comes from releasing the need to label everything as success or failure—and finding contentment in what is.Embodiment is the work. Reclaiming worth isn’t an idea; it’s a practice. Breathwork, meditation, gratitude—these are pathways back to remembering who you are.Our Favorite Quotes“You don’t have to earn it. You have to remember that you have it.”“Your worth is not up for negotiation.”“Counterfeit worth always leaves us feeling empty.”“When you know your worth, you stop chasing and start receiving.”“You were born worthy. Nothing can add or take away from that truth.”Chapter Markers03:14 — How the conversation on worth began04:00 — The connection between money, fear, and worthiness05:30 — How society chips away at our self-worth08:11 — Perfectionism, people-pleasing, and the illusion of achievement13:05 — The subconscious stories that keep us stuck17:15 — The practice of neutrality and contentment22:20 — Counterfeit worth vs. authentic worth26:09 — The simple, radical truth: you are enough29:18 — Journal reflections and practical ways to reclaim your worth33:18 — A special invitation to the 2026 Heart & Soul MastermindYour TurnTake a quiet moment today—place your hand over your heart—and ask yourself: “What’s standing in the way of my worthiness?”Write it down. Sit with it. And then choose to release it. Because you don’t need to earn what’s already yours.You are worthy. Simply because you are.-----All Heart & Soul's Details:Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnieSay hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcierLeave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️MB01MYOGJH8BTH6

What if the things we’ve been told to just “get through” as women—hot flashes, mood swings, low libido, brain fog—aren’t simply parts of getting older… but symptoms of something that can be treated, healed, and even reversed?This week’s episode cracked open a conversation that every woman (and man) needs to hear. We sat down with Cat and Dr. Chris Delp, the powerhouse couple behind Duluth Med Spa, to talk about all things women’s health, hormones, and sexual wellness—and let’s just say, nothing was off the table.Monique met Cat years ago as her next-door neighbor (the kind with perfect hair, Texas charm, and three boys—just like her!). From neighborhood playdates to building thriving businesses, Cat and Chris have become local advocates for education, empowerment, and laughter in the world of health and longevity.Together, they’re on a mission to destigmatize conversations around menopause, libido, and aging—bringing both expertise and humor (yes, there’s even a product called “Mydixadril”) to the discussion.Key Themes + TakeawaysHormones aren’t taboo—they’re vital. Cat shared her personal experience walking through menopause, how she felt dismissed by traditional medicine, and how that frustration became the spark to open her own med spa.Education is liberation. Chris reminded us that most doctors were never trained to treat menopause—and that misinformation from one flawed study decades ago continues to harm women’s health today.It’s not “in your head.” Mood changes, loss of libido, anxiety, and sleeplessness during perimenopause and menopause are physiological, not emotional weaknesses.Men need to understand this too. A lack of education around women’s hormonal shifts often leads to miscommunication and relationship strain—something that can change with awareness and compassion.Quality of life matters. Hormone therapy, when done correctly, can improve energy, protect heart and brain health, and even reduce the risk of dementia.Our Favorite Quotes“It’s not that she doesn’t want you. She just can’t turn it on—because she literally doesn’t have estrogen.”“If men lost their testicles at 50, I promise you everyone would be on hormone replacement therapy.”“Gone are the days of just surviving menopause. We’re meant to thrive through it.”“Education isn’t just for women—it’s for the men who love them too.”“When we invest in our quality of life, we’re actually investing in the length of our life.”⏱️ Chapter Markers00:02:30 – Meet Cat & Chris: neighbors turned business partners00:05:30 – From hospital nurse to med spa founder: Cat’s leap of faith00:09:00 – Why women’s health has lagged behind for decades00:13:00 – The truth about menopause, marriage, and miscommunication00:16:00 – Hormones, dementia, and why prevention starts early00:21:00 – The only FDA-approved libido drug for women (and how it works)00:36:00 – Introducing “Mydixadril”: yes, really00:41:00 – Perimenopause isn’t “in your head”—it’s in your body00:47:00 – Why advocating for yourself means saving for your future hormones00:52:00 – The power of living longer and better🪞Your TurnThis week’s reflection: Where in your life have you been told to “just get through it” when what you really need is support, education, or healing?Maybe it’s time to start asking better questions—and demanding better answers.Follow Cat and Chris at Duluth Med Spa to learn more about hormone therapy, sexual health, and holistic wellness.-----All Heart & Soul's Details:Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnieSay hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcierLeave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️

Have you ever heard the word mastermind and thought… what the heck does that even mean? We did too. And honestly, the answer changed the course of our lives—and eventually birthed this very podcast.This summer, we’re practicing what we preach: grace, space, and rest. That means you’ll find a few of our favorite “best-of” episodes popping back up in your feed. These are conversations we believe are worth listening to more than once—the kind that grow with you every time you revisit them.So today, we’re rewinding all the way back to our very first episode. This is where it all began: two women showing up in a room full of strangers, looking for community, and walking away with a friendship, a purpose, and the blueprint for what would become Heart & Soul.Key Themes + TakeawaysA mastermind isn’t just a networking group—it’s a safe, structured space where people come together with intention, accountability, and shared growth.Sometimes you walk in looking for business strategy, but end up finding personal healing too.The beauty of a mastermind is in its blend of structure and soul: investment, accountability, vulnerability, and true connection.Heart & Soul was born from that very experience of sitting in the hot seat, holding space for each other, and realizing the magic that happens when women gather with open hearts.Pull Quotes“Two or more people actively engaged in the pursuit of a definite purpose with a positive mental attitude constitute an unbeatable force.” – Napoleon Hill“I just knew from that moment I had a lot to learn from you and that someday, we’d be friends.”“It gets lonely at the top when you’re the boss—you need people who can meet you where you are.”“Thank God I was in the mastermind, because shifting was going to happen regardless.”“We wanted to create a judgment-free zone where showing up was enough.”Chapter Markers00:00 – Summer rest + why we’re sharing “best-of” episodes01:24 – What’s a mastermind, really?04:00 – How Mariah + Monique found each other in a Duluth mastermind07:20 – When business needs turn into personal breakthroughs10:45 – Creating Heart & Soul: blending leadership with humanity13:30 – The structure: retreats, small groups, and skin in the game20:00 – Why the “hot seat” is the secret sauceYour Turn ✨This week’s reflection: Where in your life could you use a safe, supportive circle of people who see you fully—and push you forward?-----All Heart & Soul's Details:Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnieSay hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcierLeave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️MB01VNREXLJDOLB

What if the exhaustion, mood swings, or brain fog you’ve been brushing off as “just getting older” were actually something your doctor never told you about? What if you could reclaim your energy, clarity, and joy in the years you thought you’d be slowing down?This week’s episode is one of those conversations that makes you want to take notes, text your girlfriends, and march straight into your next doctor’s appointment with a list of questions.We sat down with our dear friend and women’s health advocate, Dr. Christina Kintop—a fourth-generation chiropractor, nutrition counselor, and truth-teller about menopause—to talk about the real symptoms, the overlooked signs, and why so many women feel invisible in the medical system during this chapter of life.From our first encounters with Chrissy—whether working side-by-side at weddings or connecting in yoga class—we’ve known her as someone who listens deeply and sees the whole person. Today, she brings that same presence and wisdom to a topic that impacts half the population, yet is still underfunded, under-researched, and under-discussed.Key Themes + TakeawaysMenopause can have over 26 recognized symptoms—and it’s not just hot flashes.It takes an average of 14 doctor visits before many women get a diagnosis of perimenopause or menopause.“Common” does not mean “normal”—there are ways to treat and ease symptoms.The link between menopause and heart disease is real, and it’s time the research caught up.Supplements, nutrition, and lifestyle changes can dramatically improve quality of life.Listening—really listening—is one of the most powerful forms of care.Our Favorite Quotes“Common does not mean normal. Just because it’s happening to a lot of women doesn’t mean you have to live with it.”“I can’t pretend to have all the answers—but I can listen, and we can figure it out together.”“Where money goes, attention flows—and finally, women’s health is getting some.”“Your drive brought you this far. Now it’s time to support your body so it can carry you forward.”Chapter Markers00:00 – Practicing what we preach: Summer rest & grace00:26 – Why we’re bringing back a “best of” episode01:49 – Introducing Dr. Christina Kintop07:08 – Menopause myths, underdiagnosis, and hidden symptoms11:31 – The link between menopause and heart disease15:56 – Burned-out adrenals and how driven women are impacted21:06 – Depression, relationships, and the emotional toll37:55 – How Chrissy works with women in person and via Zoom42:54 – Supplements, nutrition, and what actually works54:18 – Why talking openly changes everythingYour Turn (Reflective CTA)This week’s reflection:“What symptoms have you brushed off as ‘just part of getting older’? How might your life change if you gave yourself permission to ask more questions and seek deeper answers?”How to connect with Christina:⁠www.kintopchiropractic.com Facebook: kintopchiroInsta: @kintopchiroLinked in: Christina Kintop-----All Heart & Soul's Details:Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnieSay hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcierLeave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️

What if marketing didn’t feel like shouting into the void—but instead felt like sharing your heart? If you’ve ever wanted to grow your brand without sacrificing your soul, this conversation is for you. We’re getting real about content overwhelm, audience-building, and showing up with strategy and soul.In this episode, we’re sitting down with marketing strategist and brand whisperer Stephanie Gudowski, founder of Be Engagement—a boutique agency helping women-led brands get seen and stay aligned. From luxury bridal launches to med spa growth, Stephanie is the go-to for soulful strategy and intentional execution. Today, she’s pulling back the curtain on how to stop marketing out of fear and start showing up with clarity, confidence, and consistency.🔑 Key Themes + TakeawaysTogether, we talk about:– Pivoting from corporate life to creative entrepreneurship as a new mom at 40– Why “your clients aren’t your friends” is a myth Stephanie refuses to follow– Building aligned brands without being everywhere all at once– Her top social media do’s, don’ts, and one seriously underrated tip– Email marketing, Meta hacks, and why your content should never be one-and-done– What it really looks like to sell from the heart (and why most of us are doing too much)Whether you’re stuck in Canva chaos or wondering if marketing can actually feel good—this episode will give you both inspiration and strategy to move forward.✨ Pull Quotes“You can be good at anything, but you can’t be good at everything.”“Celebrate and sell—that’s what we’re really here to do.”“If something isn’t working, don’t quit. Pivot.”“Marketing isn’t just about the brand. It’s about the person behind it.”“Don’t put all your eggs in one basket. Meta can change—but your email list is yours.”⏱️ Chapter Markers05:00 – From fashion sales to motherhood to starting her business at 4010:00 – Why small brands can’t afford not to ask for help15:00 – How Stephanie builds trust-first relationships with her clients22:00 – Top 3 social media tips (including why you must be on both Instagram & Facebook)30:00 – The power of Flowdesk and email marketing that actually works36:00 – What the data says (and why most graphics don’t perform)41:00 – If marketing feels hard… here’s your permission to pivot✍️ Your Turn (CTA as Prompt)This week’s heart check-in:✨ Where in your marketing are you making things harder than they need to be?Are you trying to do it all? Avoiding visibility out of fear? What would it look like to simplify your strategy, listen to your gut, and ask for the help you need?📣 Connect with StephanieExplore her offerings: www.beengagement.com+ download her free Social Media Do’s & Don’ts at: https://linktr.ee/beengagement Follow her on Instagram: https://www.instagram.com/be.engagement-----All Heart & Soul's Details:Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnieSay hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcierLeave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️

In this heartfelt and inspiring episode, Mariah and Monique welcome Jessica Nelson, founder of Maid in Duluth. What began as one cleaning job quickly turned into a thriving business—but the real transformation happened within Jessica herself.From getting sober and letting go of self-doubt to finding purpose, building a values-based company, and even manifesting aligned love, Jessica’s story is a powerful reminder that betting on yourself changes everything. Whether you're dreaming of starting something new or working through your own growth season, this one’s for you.In This Episode:Turning one job into a thriving cleaning businessGetting sober and rediscovering her identityLetting go of people-pleasing and owning her pathBuilding a flexible, woman-centered companyThe power of coaching and being coachableFinding love through alignment and intentionDreaming bigger and what’s next for Jessica⏱ Chapter Markers: 00:00 – Meet Jessica Nelson of Maid in Duluth 04:00 – Growing up with an entrepreneurial role model 07:00 – Leaving self-doubt behind and taking the leap 10:30 – Building a business rooted in values and flexibility 15:00 – The power of systems, support, and coachability 24:00 – Sobriety, healing, and discovering her worth 28:00 – Manifesting aligned love and dreaming into the futureResources & Links: 📍 Interested in Maid in Duluth services? Contact Jessica here 💫 Learn more about our Heart & Soul MastermindIf Jessica’s story encouraged you, share this episode or leave us a 5-star review. It helps us grow and reach more amazing women just like you.-----All Heart & Soul's Details:Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.heartandsoulmastermind.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the mastermind program:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://www.heartandsoulmastermind.com/heartsoul⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Say hi to Mariah on Instagram: ⁠⁠⁠⁠@mariahmckechnieSay hi to Monique on Instagram: ⁠⁠⁠⁠@moniqueforcierLeave a review on the Apple Podcast app and the Spotify app: ⭐️⭐️⭐️⭐️⭐️