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You can lift heavy. You can eat clean. You can run businesses, households, and entire teams — and still be at risk for heart disease.

In this episode of Everything’s Messy Podcast, I dives into a hard but necessary truth: strength does not equal immunity. As a heart attack survivor, I unpack the hidden risks facing high-functioning women — from chronic stress and nervous system overload to silent inflammation and blood sugar instability.

This conversation builds on last week’s HRV episode and explores what’s happening beneath the surface when your body looks strong but your system is under strain.

I breaks down:
• Why lean, active women can still carry cardiovascular risk
• The impact of cortisol and chronic stress on arteries
• How overtraining and under-recovering affect heart health
• Tactical steps to protect your heart without burning out

If you consider yourself driven, resilient, and capable — this episode is especially for you.

Your body whispers before it screams.

Listen in, share with a strong woman in your life, and let’s protect our hearts — physically and emotionally.

As promised below is the episode where we learn about nasal breathwork.

***Episode 93 How To Use Breathwork To Reclaim Your Energy w/Guest Tim Thomas

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💖 We are officially in February, heart month, birthday season for me 🎉, and somehow Southern California forgot it’s supposed to be cold… but I’ll allow it (for now). This episode is a mix of real life updates, heart health truth bombs, and some very doable tools you can actually use—no perfection required 🙌

I’m officially four years post–heart attack and wow… typing that still hits. I’m beyond grateful to still be here, still spreading this message, still riding this messy wave 🌊 Another trip around the sun is coming up and I’m soaking in every bit of gratitude. Life is wild, fragile, and beautiful all at once.

Since it’s heart month ❤️, we’re going deeper—starting a likely two-part series—into something most people aren’t talking about enough: HRV (heart rate variability) and how it reflects your nervous system. This is especially important for women, because yes… heart disease is still the number one killer of women, and chronic stress is wrecking our recovery.

Here’s the truth bomb: if your nervous system is stuck in fight-or-flight, your heart can’t recover properly. Low HRV means your body is stuck in stress mode, energy debt, poor sleep, slow recovery, mood swings, blood sugar chaos, inflammation… sound familiar? 😬 Been there. Lived it.

I break down why you can’t “out-sleep” a broken recovery system 😴 Why waking up tired, sore, foggy, and wired isn’t laziness—it’s your nervous system begging for help. And why working out harder isn’t the answer when your HRV is low (trust me, I learned this the hard way).

The good news? 🎉 HRV is trainable. You are NOT stuck. And no, this doesn’t require fancy supplements or extreme routines.

I walk you through three simple, powerful resets you can start immediately:
☀️ Morning sunlight within 30 minutes of waking (no sunglasses, no phone)
💧 Proper hydration with electrolytes or warm liquids (bone broth lovers, you’re winning)
🚫 Removing ONE hidden HRV drain—late-night screens, food, alcohol, or overstimulating conversations

This episode is about listening to your body, reducing pressure, and giving your heart and nervous system the tools they need to heal and thrive 💓 If all you take away is permission to be gentler with yourself and still make progress… that’s a win.

Try one thing. Let me know what you’re working on. DM me, message me, find me at @everythingsmessywellness—I want to hear from you 💬

Remember, messy warriors: perfection burns us out, but grace keeps us going ✨

*****As promised the episode mentioned with Dr. Huberman: Episode 112, "How to Breathe Correctly for Optimal Health, Mood, Learning & Performance"*******

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Hey my messy warriors 💖🫀

On this episode of Everything’s Messy Podcast : February is Heart Month, and this one is close to my heart—literally. Six days before I turned 43, I had a heart attack, and while I’ve shared pieces of my story before, this episode isn’t about the origin story. It’s about the data. The raw, uncomfortable, mind-blowing facts about why heart disease is quietly devastating women—and why so many of us have no idea it’s happening.

Heart disease is the number one cause of death for women in the United States, killing more women than all forms of cancer combined. Let that sink in. Nearly 45% of women over the age of 20 are living with some form of cardiovascular disease—many without symptoms, many without knowing. Yet less than half of women even recognize heart disease as their biggest health threat. That disconnect is dangerous, and it’s why I felt called to scream this from the rooftops.

This episode dives into why heart attacks are rising in women ages 35–54, why we often don’t present with “classic” symptoms, and why so many of us are told it’s just anxiety when our bodies are actually waving red flags 🚩. I share how hormones, insulin resistance, chronic inflammation, autoimmune disease, thyroid dysfunction, stress, and nervous system dysregulation all collide—making heart disease in women incredibly complex and wildly under-discussed.

We talk estrogen, perimenopause, cortisol overload, mom guilt, caregiver stress, trauma, and why even “healthy,” active women can still be at risk. I also open up about my own experience—how my symptoms didn’t look like a heart attack at all, how my EKG shocked everyone, and how close I came without even realizing it.

Most importantly, this episode is about advocacy without shame. Heart disease is not a moral failure. It’s not because you “didn’t try hard enough.” Many of these risk factors are outside our control, and blaming ourselves only adds more stress to an already overloaded system. This is your permission slip to ask for the heart tests, to push for answers, to slow down, to take care of yourself without guilt, and to stop putting yourself last 💗.

If this episode gets even one woman to book a heart assessment, ask better questions, or listen more closely to her body, then I’ve done my job. And if you’re sitting there thinking, “Whoa… this sounds like me,” please know—you’re not alone. Let’s talk. Let’s support each other. Let’s get loud about women’s heart health.

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On this episode of Everything's Messy Podcast I’m hanging out with the fabulous Holly McDonald — SoCal realtor, TV host, East Coast transplant, and full-blown messy mom in the best way. 🌴🏡 We dive into how she packed two suitcases, chased a college internship to California, accidentally fell in love with both the lifestyle and real estate, and never looked back.

But of course… we don’t stop at the highlight reel. We get real about the messy middle of motherhood, mom guilt, juggling careers and kids, redefining “balance,” and why perfection is wildly overrated. We talk early mornings, meditation breakthroughs, ditching TV, being your own biggest cheerleader, and what it actually looks like to protect your marriage when life feels like survival mode. 💛

Oh — and Holly also drops some hopeful insight on what the 2026 housing market might look like (hello opportunity 👀), plus how she blends media, community impact, and real estate through her work with American Dream Network.

If you’re a working mom, a dream chaser, a recovering perfectionist, or just someone navigating the beautiful chaos of real life… this conversation will feel like a warm coffee date with truth, laughs, and a whole lot of “same.” ☕✨

Holly also shares about a relationship growth program she and her husband are currently participating in called Relationship Theory, which she mentioned is connected to something known as The 80% Club. The program focuses on intentional communication, deeper connection, and strengthening relationships during busy life seasons.

Bonus: there may or may not be a mysterious “flush the toilet” mic drop at the end. 🚽😂 You’ll have to listen to find out.

🎧 Hit play and let’s get messy.

Connect with Holly McDonald:
Want to follow Holly’s journey, real estate insights, and community highlights?

🌐 Website:
www.realtorhollymcdonald.com

📱 Instagram:
@RealtorHollyMcDonald
(Holly’s favorite place to connect and share!)

Connect with Everything’s Messy Wellness:

👉 Subscribe for weekly wellness conversations that empower you to take messy action toward real healing.
⭐ If this episode helped you, please leave a review and share it with another messy warrior.

Follow me for more wellness conversations:
Instagram, YouTube & TikTok: @EverythingsMessyWellness

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If you’re living with Hashimoto’s, hypothyroidism, or any autoimmune condition, you know how exhausting inflammation, flare-ups, joint pain, brain fog, and hormone imbalances can be. In this episode of Everything’s Messy Podcast, I’m diving into the research behind black seed oil and why I’m personally testing it as part of my Hashimoto’s wellness journey.

We talk about how chronic inflammation impacts thyroid health, why gut health plays such a critical role in autoimmune conditions, and what early studies suggest about black seed oil’s ability to support immune balance, reduce thyroid antibodies, improve TSH levels, and support liver and kidney health. I also share lifestyle factors that matter deeply for Hashimoto’s including gluten sensitivity, dairy tolerance, egg sourcing, hormone balance, cortisol stress, and metabolic health.

This is not medical advice — I’m sharing what I’m learning, what I’m trying, and how I’m tracking my own results so you can make informed decisions with your healthcare provider. Supplements are powerful tools when used intentionally and responsibly, especially when combined with proper nutrition, movement, and nervous system regulation.

If you’re navigating Hashimoto’s, autoimmune disease, chronic fatigue, inflammation, or hormone imbalance, this conversation will give you a grounded, real-world look at how holistic strategies may support healing.

✨ Topics Covered:
Black seed oil benefits for Hashimoto’s and thyroid health
Reducing inflammation and autoimmune flare-ups
Gut health and immune system balance
TSH, T3, T4, thyroid antibodies explained
Natural supplement safety and protocols
Stress, cortisol, and chronic illness burnout
Functional medicine and root cause healing

👉 Subscribe for weekly wellness conversations that empower you to take messy action toward real healing.
💬 Leave a comment if you’ve tried black seed oil or are curious about it — I’d love to hear your experience.
⭐ If this episode helps you, please leave a review and share it with another messy warrior.

Follow me for more wellness conversations:
Instagram, YouTube & TikTok: @EverythingsMessyWellness

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In this episode of Everything’s Messy Podcast , I have to give the biggest shout-out to my listeners in Australia and New Zealand. When I looked back at my stats from last year, once again you all showed up in a big way, and it honestly blows my mind that this little podcast reaches across the world. I’m so grateful you’re here, and if any of you “down under” have a messy wellness story you want to share, I would absolutely love to hear from you and maybe even have you on the show someday.

So today we’re talking about glutathione — what it really is, why it matters, and why it keeps coming up in health conversations. First things first, glutathione is not a vitamin. It’s an antioxidant, and it’s considered the most important intracellular antioxidant in the body. It’s made from three amino acids — cysteine, glycine, and glutamate — and your body actually produces it inside your cells. Think of it as your body’s internal clean-up crew 🧹 It helps neutralize free radicals, supports detox pathways, helps regulate the immune system, supports mitochondrial health (which means energy production), and even helps recycle other antioxidants like vitamin C and vitamin E.

So when people talk about toxins, inflammation, immune stress, or chronic illness, glutathione is always part of that conversation because it plays such a big role in protecting our cells.

Now here’s where some of the confusion and controversy comes in. Certain medications, including acetaminophen (Tylenol), are known to temporarily lower glutathione levels. What some researchers and clinicians are pointing out is that if glutathione is already low — and then the body is exposed to something foreign — the clean-up crew may not be operating at full strength. That doesn’t mean anything “causes” autism. It does not. But it does help explain why people are talking about vulnerability, detox capacity, and immune response — especially in bodies that are already under more oxidative stress.

And that’s where autoimmune disease, chronic inflammation, metabolic issues, and neurodivergent nervous systems come into the conversation. These bodies are often already working harder just to maintain balance. So when glutathione is depleted and demand is high, things can stack up instead of being cleared efficiently.

Modern life burns through antioxidants fast — stress, sugar, poor sleep, chronic illness, environmental toxins, busy schedules, and emotional overload all increase oxidative stress. Our bodies are constantly trying to pull us back into balance, and sometimes they’re just exhausted. That’s when symptoms start showing up. That’s when inflammation becomes chronic. That’s when we start seeing autoimmune issues, hormone problems, and nervous system dysregulation.

Which is why I always come back to basics: nutrient-dense food, enough protein, stress management, movement, breathing, and sleep. It’s not glamorous. It’s not trendy. But it works. And even on a budget, there are ways to eat better — I mentioned Dr. Paul Saladino’s videos where he literally shops at Walmart and shows how to choose nutrient-dense foods affordably.

At the end of the day, understanding glutathione isn’t about fear. It’s about knowing that our bodies have incredible systems designed to protect us — and sometimes they just need more support to do their job.

Until next time, my friends — keep it messy 🤍✨

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Hey my messy warriors—welcome back and hello 2026! ✨ I’m officially kicking off the new year fresh off a workout, riding that good-vibes, good-energy wave, and feeling ready to dive right in. I hope you soaked up the holidays, rested where you could, laughed where it mattered, and are easing into this new year without the pressure to be “on” or “perfect.” Because spoiler alert: we’re not doing perfection here—we’re doing truth.

This episode is all about finding your why—not the Pinterest-perfect, January-1st, hustle-hard version, but the real, grounded, gut-level why that actually carries you through the hard days. I walk you through a simple, doable process (and yes, there’s a super easy PDF coming your way on my Linktree on Instagram) to help you uncover what you truly want, why it matters to you, and how to connect it to your actual life—not some unrealistic fantasy routine. Think consistency over perfection, compassion over self-bullying, and progress that feels steady instead of exhausting.

We talk about peeling back the layers—asking “why” again and again until you hit that moment where your throat tightens, your chest feels full, or your gut just knows. That’s your why. Not guilt. Not “I should.” Not what everyone else is doing. Just truth. And from there, we turn it into something grounding—something you can return to when motivation dips, stress hits, or quitting feels tempting. Because your why isn’t for the easy days…it’s for the messy ones.

I also share my three (okay, four—because I make my own rules 😌) words for 2026: steady resilience, strong, and playful. This year isn’t about pushing harder—it’s about building strength with compassion, showing up consistently without beating myself up, and bringing play back into my life. Dancing in the kitchen, laughing more, moving my body in ways that feel good, and doing a few things simply because they bring joy—not because they’re productive. Fun doesn’t need permission, an outcome, or a checklist. 💃☀️

This episode is a reminder that you’re not here to fix yourself—you’re here to come home to yourself. To become stronger, steadier, and more alive. That’s where the messy magic lives. ✨

If this episode spoke to you, share it, tag me, scribble a note to yourself—just don’t keep it to yourself. You can find me on Instagram @EverythingsMessyWellness, over on YouTube, or at everythingsmessywellness.com for resources, coaching, and probably a fresh rant about blood sugar or hormones.

Until next time—hydrate, take no crap, be kind to yourself… and as always, keep it messy. 💛

If you are looking for a great organ supplement try Primal Queen! Link below

https://www.primalqueen.com/messy

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• Website: https://www.everythingsmessywellness.com/
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• Email: :sarah@everythingsmessywellness.co
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Happy New Year to all my dia-besties and messy warriors. As we say goodbye to 2025 and usher in 2026 let's continue our good habit building and looking to find our strength through the mess!

If you would like to try Primal Queen please use the link below:

https://www.primalqueen.com/messy

Don't forget to like and subscribe and follow me on Instagram, also if you like the mess please leave me a review on Apple or Spotify! Also check out my website :https://www.everythingsmessywellness.com/

Bring on 2026!