In this episode, I’m sharing a personal reflection inspired by turning 50 — and a powerful shift I’m making in how I approach movement, work, and rest.

For most of my life, I believed that pushing harder was the key to better results. More workouts. More productivity. Less rest. But as I’ve moved into midlife, my body has been asking for something different — and science backs it up.

We’ll talk about:

• Why constant high-intensity exercise and overworking can elevate cortisol
• How rest days support muscle repair, energy stores, and metabolic health
• The often-overlooked mental and nervous system benefits of true recovery
• What “rest” can actually look like if you’re someone who always feels the need to be doing something

This episode is an invitation to rethink rest — not as laziness or loss of momentum, but as a strategic, nourishing part of long-term health and vitality.

If you’re feeling tired, stuck, or frustrated with what “used to work,” this conversation is for you.

Follow Carrie on:
Instagram: https://www.instagram.com/thrive.with.carrie/

Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free Solutions Session!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

Forget pressure-filled resolutions—this episode is all about choosing a word that supports who you’re becoming.

Carrie shares how her past words (Intention → Abundance → Embrace) shaped her growth over the last three years and reveals her word for 2026. You’ll learn why a “Word of the Year” creates deeper alignment than a checklist, how it connects to nervous system support and nourishment, and how to choose a word that truly matches your season of life.

Grab a journal or take this episode on a walk—Carrie offers reflective prompts and simple practices to help you uncover a word that feels rooted, meaningful, and doable all year long.

Whether your year ahead calls for presence, expansion, boundaries, joy, or rest—this episode will help you name it and live it.

Share your word with Carrie on Instagram @thrive.with.carrie ~ she may feature a few listener words in an upcoming episode!

Follow Carrie on:
Instagram: https://www.instagram.com/thrive.with.carrie/

Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free Solutions Session!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

A couple weeks before Christmas, Carrie shares a real-life update on her alcohol-free journey ~ what’s changed, what’s surprised her, and why this has become one of the most powerful shifts for her energy, mood, clarity, and presence.

She’s joined by her friend and mentor Maureen Benkovich, certified Alcohol Freedom & Wellness Coach and host of the Sober Fit Life podcast, for an honest conversation about the why behind “gray area drinking,” the science of what alcohol does to brain chemistry (dopamine, serotonin, GABA), cortisol, sleep, and gut health ~ and why the impact can linger far longer than most people realize.

Together, they unpack Maureen’s updated 4R Method (Recognize, Replace, Rewire, Renew), how to navigate “alcohol-free firsts” (holidays, weddings, travel, dinners out), and why freedom doesn’t require rock bottom ~ just a willingness to get curious and give your body a true break.

If you’ve ever wondered whether alcohol is quietly keeping you stuck in fatigue, anxiety, brain fog, inflammation, or irritability, this episode is your gentle nudge and your science-backed roadmap.

Visit soberfitchick.com for details on Maureen's upcoming Six-Week Alcohol Reset (beginning January 12, 2026) and her podcast Sober Fit Life.

Connect with Maureen
Website: https://www.soberfitchick.com/
Facebook: https://www.facebook.com/maureen.benkovich/
Instagram: @soberfitchickllc

About Maureen

Maureen Benkovich is the founder of SoberFit Chick Coaching and a certified gray area drinking coach. With a warm, science-backed approach, Maureen empowers individuals to break free from the grip of alcohol and reconnect with their full potential. Drawing on her personal journey and professional expertise, she combines empathy, neuroscience, and practical strategies to help clients make sustainable changes and thrive in every aspect of their lives.

Maureen's unique coaching philosophy blends her deep understanding of health, fitness, and the brain’s chemistry to guide clients toward healthier habits and a more fulfilling lifestyle. Her mission is to help others uncover the truth about alcohol and build a life that aligns with their goals and values.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

This episode is your holiday survival guide — without restriction, guilt, or starting over on January 1st.

Carrie walks you through why we tend to overeat this time of year and gives you five grounded, doable strategies to enjoy the food, the fun, and the festivities without the sluggishness, cravings, or crash that so many people feel by mid-December.

You’ll learn:
• Why holiday routines trigger overeating and cravings
• Simple “pre-game plate” ideas to stabilize blood sugar
• The Half-Plate Rule that keeps you satisfied without deprivation
• How fiber, protein, and mindful bites make holiday meals easier
• How stress, sleep, and nervous system dysregulation affect appetite
• Two quick breathing techniques to shift into “rest-and-digest” before meals

Carrie also shares her go-to Plexus tools for gut balance, cravings, glucose control, and metabolic repair — along with exciting details about her January Nourished Reset Challenge, including the free 3-Day Reset only option and the expanded 30-Day coaching experience that helps women rebuild metabolic flexibility with simple, sustainable habits.

Whether you want more energy, less bloating, fewer cravings, or just want to feel more like yourself this season, this episode gives you everything you need to enjoy the holidays ~ and still feel amazing in January.

If this episode resonated, share it with a friend or DM Carrie on Instagram (@thrive.with.carrie) to join the January Nourished Reset Challenge!

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

What if the biggest multiplier for your health isn’t another supplement—but presence? In this conversation, Carrie sits down with Dr. Marisa Catapano, a licensed Naturopathic Doctor (ND), Fellow of the American Board of Naturopathic Oncology (FABNO) and certified Neo Emotional Release Practitioner specializing in holistic healing, emotional wellbeing and integrative cancer care to explore how somatic work helps the body complete “stuck” emotional loops and why that matters for everything from thyroid and gut issues to integrative cancer care.

You’ll hear:

• What Neo-Emotional Release is (a somatic, integrative approach drawing from parts work, breathwork, Traditional Chinese Medicine, and more)
• How “emotions as energy in motion” get interrupted and where that shows up in the body
• Why presence often needs to come before (or alongside) protocols, labs, and biohacks
• Gentle, everyday practices to build presence into what you’re already doing (no extra time required)
• A compassionate look at oncology: safety, timing, and real stories of hope and reconnection
• The difference between chasing symptoms and listening for what the body is trying to solve

If you’ve “done all the things” and still don’t feel well ~ or if you sense there’s a deeper root you haven’t touched ~ this episode will meet you with curiosity, clarity, and practical next steps.

Connect with Marisa

Website: https://www.marisacatapanond.com/

IG: https://www.instagram.com/dr.marisa.catapano/

LinkedIn: https://www.linkedin.com/in/marisa-catapano/

About Marisa

Dr. Marisa Catapano, ND, is a naturopathic doctor specializing in integrative support for oncology patients and individuals navigating complex gut, digestive, and treatment-related symptoms. With a background in working closely alongside oncology teams, she combines evidence-based natural medicine with deep compassion—addressing both the physical and emotional layers of healing. Marisa is dedicated to meeting patients exactly where they are and empowering them with personalized tools, gentle guidance, and whole-person care.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

After a busy season, Carrie is back—and kicking off November with a powerful reset: gratitude. Not the fluffy kind, but the kind that rewires your stress response and supports real, measurable health gains. In this episode, Carrie explains how practicing gratitude can shift your brain out of negativity bias, boost serotonin and dopamine, raise heart-rate variability (hello, parasympathetic “rest-and-digest”), improve sleep quality, ease anxiety, lower blood pressure, and even calm inflammation.

You’ll get a simple, doable toolkit: the 3-item gratitude journal, “bless your meal” moments to prime digestion, gratitude walks, appreciation notes, a family gratitude jar, breathwork + gratitude stack, and habit-stacking tips (think: journal by the coffee maker, sticky-note prompts, and timed phone reminders). Carrie also shares personal stories that ground the science ~ and invites you to choose one practice to do consistently this week.

Perfect for anyone feeling stretched thin, this episode helps you swap the “shoulds” for steady, grace-filled progress.

Resources mentioned: The Body Keeps the Score; 5-Minute-style gratitude journals.
Connect: Want Carrie’s printable Gratitude & Mindfulness Guide? Email carrie@thrivewithcarrie.com.

Follow Carrie on:
Instagram: https://www.instagram.com/thrive.with.carrie/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

School. Sports. Travel teams. Homework. Life as a student athlete is demanding—and nutrition can make or break performance. In this episode, Carrie breaks down how to keep your athlete energized, focused, and resilient through smart fueling, hydration, rest, and prep strategies. Think of this as your parent cheat sheet for supporting peak performance (without living in the drive-thru lane!).

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

In this episode of Thrive with Carrie, I sit down with Gwen Dudley, Community Outreach Specialist at The Mood Center in Annapolis, to explore powerful new approaches to mental health care. Gwen shares her personal journey with grief and healing, and explains how innovative treatments like ketamine infusions, Spravato, and transcranial magnetic stimulation (TMS) are helping people find breakthroughs when traditional therapy and medications fall short.

We discuss:

• What ketamine therapy is and how it works in the brain
• The science of neuroplasticity and rewiring thought patterns
• Real patient stories of hope, healing, and transformation
• Common fears and misconceptions about ketamine
• Alternative treatments available at The Mood Center, including insurance-covered options

If you or someone you love has been searching for answers in the struggle with depression, anxiety, PTSD, or chronic pain, this conversation could open the door to new possibilities and hope.

About Gwen

Gwen is a Community Outreach Specialist at The Mood Center, where her role extends beyond simply introducing local healthcare facilities to the advanced mental health treatments available. Her mission also encompasses cultivating a network of trusted partners and clinicians. This network ensures The Mood Center is deeply integrated within a community of healthcare providers. Gwen is dedicated to ensuring that clients have access to a comprehensive range of services to meet their varied needs and to facilitating a holistic approach to mental health.

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Facebook: https://www.facebook.com/carrie.o.chojnowski

Visit https://thrivewithcarrie.com/ to book a free discovery call!

See you next time!

Disclaimer: The information provided in this podcast is for entertainment and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.