In this heartfelt and practical episode, I’m joined by the wonderful Coach Tania—former night-shift respiratory therapist turned certified functional nutrition coach—who shares her powerful journey from the hospital trenches to helping exhausted women reclaim their energy, sleep, and sanity.

We talk honestly about stress, sleep struggles, and the sneaky habits (like scrolling at night or eating the wrong foods) that sabotage our rest. Tanya breaks down the connection between stress, cortisol, blood sugar, and sleep, and offers simple, realistic steps anyone can take to feel better—including what to eat (and avoid!) before bed, how to calm your mind, and the surprising way writing things down can help you fall asleep faster.

✨ Whether you're a busy mom, a burnt-out professional, or just tired of being tired, this episode is full of gentle advice and empowering tips to help you feel more like you again.

Tania’s Facebook page — Sleep Nutrition with Coach Tania and Instagram.

You can find a full transcript here.

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In this empowering episode of The Health Triad by Nataliya, I sit down with fitness and nutrition coach Anais Zanotti to challenge the outdated “no pain, no gain” mindset and explore what really works—especially for women in their 40s and beyond.

We talk about:

· Why motivation is not the answer (and what actually builds consistency)

· Smart training strategies for women going through perimenopause and menopause

· How to safely stay active—even through injury

· The importance of stress management, muscle-building, and personalized approaches

· And the often-overlooked power of warm-ups, cooldowns, and daily habits

Anais also shares her own healing journey with autoimmune conditions and why training smarter—not harder—is the key to lasting wellness.

Whether you’re recovering from injury, feeling stuck with your fitness routine, or just trying to feel like yourself again, this episode will remind you: you don’t need perfect. You need a plan that works for your life.

🎧 Tune in now and let’s rewrite what strong looks like—together.

You can find more about Anais right here: IG Anais Zanotti, YouTube channel and Facebook

You can download a transcript right here

And I just wanted to remind you that this podcast is for information purposes only. It is not medical or professional advice, so please talk to your doctor before making any changes to your health, nutrition, or fitness routine.

All audio tracks are from Descript audio stock

In this episode of Health Triad by Nataliya, I’m joined by the vibrant and empowering Coach Yeni Curbelo. Her story is one of radical transformation—not just physically, but emotionally and spiritually. From gaining 60 pounds and feeling disconnected from herself, to finding strength through lifting, healing through mindset work, and ultimately becoming a coach who helps others do the same—Yeni’s journey is deeply relatable and inspiring.

We talk about what it really means to build strength from the inside out. Yeni shares how discipline, education, and community helped her shift not just her body, but her entire perspective on health. She opens up about her relationship with food, the healing power of movement, and why rest and recovery are just as important as the work we put in at the gym.

What I love most about this conversation is how real and grounded it is. Yeni reminds us that true wellness isn’t about doing more—it’s about doing what aligns with your body, mind, and soul. Whether you're just beginning your journey or have been on this path for years, you’ll walk away from this episode feeling seen, supported, and encouraged to keep going.

Tune in, take what resonates, and let it speak to your own journey of growth.

Learn more about Coach Yeni and YC Coaching here

Disclaimer: I am not a doctor, licensed therapist, or registered dietitian. The content shared in this podcast is based on personal experience, research, and personal holistic wellness practices. Please consult with a qualified healthcare provider before making any changes to your health routine.

All background music is sourced from the Descript music library.