In this episode, Suzi Dia — Women's Health Coach and Personal Trainer — joins us to discuss how women can thrive through perimenopause by building strength, protecting bone health, improving sleep, and supporting their bodies through lifestyle habits that actually make a difference.

We explore what really happens to our hormones during perimenopause and menopause, why strength training becomes one of the most important tools for healthy aging, and how muscle mass, protein intake, recovery, and stress management all play a role in reducing symptoms and supporting long-term health.

Suzi shares practical guidance on building sustainable fitness habits, meeting your protein needs, navigating common nutrition myths (including soy), improving sleep quality, understanding heart rate variability and recovery, and why self-care isn't selfish—it's essential. Whether you're navigating perimenopause now or simply want to age with strength and vitality, this conversation is packed with practical, evidence-based tools you can start using today.

Connect with Suzi Dia:
https://www.montclairhealthcoaching.com/

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Stay up to date on new episodes, upcoming retreats, and receive our Women's Empowerment Playlist when you subscribe.

• Why strength training is essential during perimenopause and menopause
• How protein supports muscle, metabolism, and bone health
• The connection between sleep, recovery, stress, and hormone health
• Common nutrition myths—including the truth about soy
• Lifestyle habits that can help reduce perimenopause symptoms
• Practical ways to improve sleep, recovery, and overall wellness
• Why building muscle is one of the best investments for healthy aging
• The value of individualized health coaching and learning to listen to your body

00:00 Introduction & Suzi's Journey into Women's Health
06:03 Empowerment Through Health Coaching
11:08 Prioritizing Self-Care as Women
16:17 Common Fitness & Health Misconceptions
22:42 How Lifestyle Impacts Perimenopause Symptoms
37:48 Hormones, Menopause & Healthy Aging
45:34 Strength Training, Bone Health & Nutrition
51:00 Protein Intake & Nutrition Tips
56:17 Soy, Protein & Nutrition Myths
01:04:21 Alcohol, Sleep & Recovery
01:12:22 Stress Management & Long-Term Health

Most women have never heard of the Endocannabinoid System—despite the important role it plays in helping the body maintain balance, immunity and wellbeing.

In this episode, we explore the fascinating science of the Endocannabinoid System (ECS), a regulatory network involved in mood, stress response, sleep, pain perception, inflammation, immune function, and overall well-being. Many experts consider the ECS one of the most important systems in the human body—yet it's rarely discussed or taught in mainstream health education.

Abby shares her journey from burned-out ICU nurse to Canny Nurse Certified RN and cannabis educator, while Chelsea reflects on how grief, healing, and life experience shaped her relationship with cannabis and wellness. Together, we bridge personal stories with evidence-based education to help women better understand their bodies and expand their options for supporting health and healing.

In this episode, we discuss:

• What the Endocannabinoid System is and how it works
• Why most people have never been taught about the ECS
• How cannabis interacts with the body
• The discovery and history of the Endocannabinoid System
• The politics and stigma surrounding cannabis
• Endocannabinoid deficiency and emerging research
• Natural ways to support the ECS beyond cannabis
• Stress, burnout, resilience, and nervous system health
• Dosage, tolerance, and intentional cannabis use
• Why education creates more choice, agency, and body literacy

Whether you're curious about cannabis, interested in women's health, or simply want to better understand the incredible systems already at work within your body, this conversation offers a thoughtful introduction to one of the most overlooked areas of modern health education.

Chapters:

00:00 Introduction to the Endocannabinoid System

06:07 Abby's Personal Journey with Cannabis

16:36 Cannabis 101: The Endocannabinoid System

25:11 Personal Insights on Cannabis

30:11 The Endocannabinoid System

36:15 Endocannabinoid Deficiency Syndrome

53:30 The Harmonious Nature of Cannabis

59:55 Understanding the Endocannabinoid System

01:07:59 Dosage and Tolerance with Cannabis

01:13:36 Cannabis, Self-Care, and Culture

01:19:20 Holistic Approach to Cannabis Use

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In this episode, Carissa Karban — co-founder of Astrapuffs, speaker, embodiment practitioner, and so much more! — joins us to discuss: her journey from an unconscious Enneagram 8 to a loving challenger; the impact of astrology, human design, and Enneagram on her personal growth; the role of games in shaping behavior and identity. She also takes us on an exploration of the potential impact of AI and virtual worlds on human interaction and the creation of a shared world for humans and AI.

The conversation delves into the influence of AI on human experience, the impact of collective informing on AI, embodied wisdom and healing, shifting from othering to collaboration, and rituals for embodiment and connection.

The discussion explores the intersection of technology, human emotion, and societal values, emphasizing the importance of collective input and the integration of masculine and feminine energies. We delve into emotional expression through music, the importance of a support network, the power of storytelling and emotional flow, shadow work, the relationship with emotions and healing, AI and its relationship to objects, defining success and radical presence, and an overview of the Astrapuffs game.

Learn more about Astrapuffs here - https://astrapuffs.com/

Connect with Carissa - https://www.linkedin.com/in/carissakarban/

✨ We will be co-hosting a retreat with Carissa this Fall! Join our newsletter → https://modernsacred.substack.com/ to stay up-to-date on that and so much more! Plus, when you sign up you will receive our amazing Women's Empowerment Playlist for FREE!

Takeaways

• The transformative journey from an unconscious Enneagram 8 to a loving challenger.
• The potential impact of AI and virtual worlds on human interaction and behavior. The impact of AI on human experience
• The importance of embodied wisdom and healing Emotional expression through music can aid in processing and transitioning between different emotional states.
• The importance of radical presence and defining success based on alignment and love.

Chapters

• 00:00 Introduction to Carissa Karban
• 06:04 The Intensity and Softness of Type Eight Personalities
• 18:04 The Impact of AI and Virtual Worlds on Human Interaction
• 24:19 Creating a Shared World for Humans and AI
• 31:20 Embodied Wisdom and Healing
• 57:31 Rituals for Embodiment and Connection
• 01:02:59 Relationship with Emotions and Healing
• 01:19:55 Defining Success and Radical Presence

What if friendship matters more to our wellbeing than achievement?

In this episode, Chelsea and Abby reflect on the healing power of their 3-day girls trip and talk about female friendship, in-person connection, and redefining success outside of hustle culture.

They explore why quality time with people you love feels so different from online interaction, and how modern culture often pushes us toward productivity instead of presence. The conversation touches on burnout, belonging, reciprocity, neurodiversity, and the quiet healing that happens when you feel truly seen by your community.

This episode also explores:

• Why female friendship is essential for emotional wellbeing
• The difference between transactional relationships and genuine reciprocity
• How slowing down can feel radical in a productivity-obsessed culture
• The importance of finding people who honor your natural pace and energy
• Why success may have more to do with connection than accomplishment

If you’ve been feeling disconnected, burned out, or craving deeper relationships, this conversation offers a refreshing perspective on friendship, feminism, community, and what actually nourishes us.

✨ Free Gift + Stay Connected
Join the Modern Sacred newsletter and receive our Women’s Empowerment Spotify Playlist for free:
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Mentioned Links + Resources

Jam out, cook, and unwind with Flavour Trip — two slow-travel DJs blending live house music and cooking from around the world:
→ https://www.youtube.com/@flavourtrip

Want to experience the gift economy in action? Watch the most unexpectedly hilarious and heartwarming birdwatching documentary on YouTube for free:
→ https://youtu.be/zl-wAqplQAo?si=Qm1YPVFfrHkaJrYE

Topics covered:
female friendship, burnout, hustle culture, in-person connection, neurodiversity, reciprocity, emotional wellbeing, slow living, feminism, community, belonging, authentic relationships, redefining success

Chapters:
00:00 Cultural Expectations Around Productivity and Pace
23:11 The Gift Economy and Nourishing Relationships
59:09 The Power of Connection and Gratitude

In this episode, Dr. Sarah Carter — ICF-trained empowerment coach, AI ethics expert, and founder of Purposely Digital — joins us for a powerful conversation on ChatGPT safety, AI bias, critical thinking, emotional evolution, and the importance of staying deeply human in a rapidly digitizing world.

Together, we explore burnout as a catalyst for transformation, the spiritual connection to nature, and how technology is shaping parenting, relationships, emotional health, and the way we think. Dr. Carter unpacks AI ethics, surveillance capitalism, data privacy, media literacy, and fact-checking through both a practical and deeply reflective lens.

We also discuss feminist perspectives in AI ethics, the role of intuition and discernment in the digital age, and why critical thinking may be one of the most essential skills for the future.

In this episode:

• Can you trust AI and ChatGPT?
• How AI bias impacts everyday life
• Surveillance capitalism and data privacy
• Parenting and technology in the digital age
• Spirituality, emotional intelligence, and AI
• The value of women’s emotional labor and human connection

✨ Join us live on June 11th, 2026 for an upcoming workshop with Dr. Sarah Carter on how to use technology intentionally as a modern woman. Details + registration at www.ModernSacred.com/events

Visit Dr. Sarah Carter's Website

Subscribe to Dr. Carter's Substack Newsletter

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Chapters:
00:00 Spiritual Connection to Nature
22:17 Ethical Principles in AI
36:05 Surveillance Capitalism and Data Privacy
45:02 Fact-Checking and Media Consumption
53:07 Critical Thinking and Emotional Evolution
01:08:54 Spirituality and AI
01:16:03 AI and Emotional Evolution
01:26:25 Women’s Work and Human Connection
01:34:25 The Power of Human Connection

Does culture shape who we are—or do we shape culture by choosing where we belong?

In this episode, we explore the tension between finding your tribe and embracing diversity, and how identity and shared values create culture over time.

We break down how geography, environment, and personal values influence where people choose to live, who they surround themselves with, and how distinct cultures naturally form. From Salt Lake City to more progressive urban centers like Portland, we unpack the subtle ways people cluster around shared beliefs—and what that means for belonging, division, and connection.

This conversation dives into the psychology of “us vs. them” thinking, including how othering and projection show up in everyday life. We explore the inner conflict of wanting diversity while also craving alignment—and why it’s natural that you won’t resonate with everyone.

But this isn’t just about culture—it’s about your internal world.

True acceptance of diversity doesn’t start externally—it begins with embracing the full range of emotions within yourself.

We discuss:

• The role of anger, emotional extremes, and self-expression
• Why suppressing parts of yourself leads to projection onto others
• The concept of “transcend and include”—integrating all parts of who you are
• How self-awareness and self-acceptance lead to personal growth and maturity

Ultimately, this episode is about learning how to:
Find your people without rejecting others—and embrace differences without losing yourself.

If you’ve ever struggled with belonging, identity, or feeling caught between individuality and connection, this conversation will challenge the way you think about culture, diversity, and who you are.

✨ Free Gift + Stay Connected
Join the Modern Sacred newsletter to stay up to date with everything we’re creating—and receive our Women’s Empowerment Spotify Playlist for free:
→ https://modernsacred.substack.com/

Topics covered:
culture and identity, finding your tribe, diversity and inclusion, belonging, emotional intelligence, anger and emotions, projection psychology, self-awareness, personal growth, cultural evolution, assimilation vs individuality

Chapters:
00:00 Exploring the She Economy
06:07 Emotional Space and Self-Reflection
13:19 Materialism and Self-Worth
22:31 Nuances of Projection and Self-Reflection
29:10 Progressive vs Conservative Cities
39:59 Freedom and Wounds of a Young Country
49:54 Embracing Complexity and Self-Acceptance
55:41 Unapologetic Self-Expression and Cultural Diversity
01:03:29 Transcendence and Inclusion
01:15:27 Transcending and Including Diverse Perspectives

We are thrilled to have Dani Ragel join us on the Modern Sacred: Women's Work Podcast!

Dani shepherds women to their inner architect, helping them reclaim the blueprint of a life that’s fully their own without the programming and conditioning from external sources. Through deep, intuitive coaching rooted in human design, Dani guides women back to the wisdom they already carry to find their answers, not someone else's, and into lifelong change.

In this episode, Dani shares her process for raising her energetic frequency, reclaiming authentic self-expression, and the power of inner work to redefine your version of success.

To learn more about Dani and her offerings, visit her website at: https://www.daniragel.com

✨ Join the Modern Sacred newsletter to stay up to date with everything we are creating and receive our Women’s Empowerment Spotify Playlist for free.

Subscribe to our newsletter → https://modernsacred.substack.com/

Chapters

• 29:59 The Work of Relationships
• 47:14 The Importance of Community and Connection
• 53:24 Embracing Messiness and Multi-Dimensionality
• 59:04 Letting Go of Control and Being Present
• 01:22:10 Material Success vs Energetic State

Welcome back to the Modern Sacred Podcast! In our conversation today, we delve into the themes of insecurity and aging, exploring the impact of societal pressures on women and their self-image. We also discuss the concept of the 'SHEconomy' and the influence of women on economic spending and consumer behavior.

This episode explores the power of women as consumers and the ripple effect of individual choices, offering the concept that reconnecting to our values as women is a first step in overcoming personal insecurity and shaping a more ethical and sustainable world.

✨ If this episode resonates with you, join our newsletter to stay up to date with everything Modern Sacred is creating and receive our Women’s Empowerment Spotify Playlist for free.

Subscribe to our newsletter → https://modernsacred.substack.com/

Takeaways

• Insecurity and Aging
• The She Economy Consumer power
• Influence of women
• Values-driven decisions

Chapters

• 00:00 Insecurity and Aging
• 28:59 The She Economy
• 34:51 Empowering Consumer Choices
• 41:17 The Power of Women as Consumers
• 59:34 The Ripple Effect of Choices

Links and Resources:

Read the mentioned Substack post The Anti-Cosmetic Surgery Essay Every Woman Should Read by father_karine