Podcast
Mastering Your 30s and Living My 40s
Hosted by Alev Bakan Ā· EN
šļø Real Talk, Smart Habits & Life Lessons You Actually Want to Hear
Your 30s are wildāfull of unknowns, big decisions, and moments that make you question everything. Your career, relationships, health, purposeā¦ itās a lot! Your 40s? Thatās when you start owning it. Mastering Your 30s & Living My 40s is the podcast where we get real about making the most of every stage of life.
Hosted by Alev Bakanāhealth & life coach, founder of Health&Co, and your go-to guide for leveling upāthis show is packed with honest conversations, practical tips, and a dash of humor to help you navigate big decisions, break bad habits, and create the life you actually want.
But the podcast is just the beginning! Mastering Your 30s is also a personal and group coaching program offered by Health&Co, designed to help you take real action toward your goals. Want to dive deeper? You can book a free personalized coaching consult to explore how to build habits and systems that actually work for you.
āØ New episodes every weekābecause your best years are the ones you take charge of!
26episodes
Episodes
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This Was Never Just About Your 30s and 40s
Apr 2900:14:53Tap to summarizeYou donāt fully understand your 30s while youāre living them.You understand them when you step out of them.In this final episode of Mastering Your 30s and Living My 40s, Alev reflects on the real lessons behind the conversations weāve been havingāfrom habits and self-awareness to the decisions that quietly shape your life.This isnāt just a wrap-up.Itās a realization.Because the truth isā¦ everything weāve been talking aboutāhabits, systems, self-reflection, and building a life that actually worksāis not limited to your 30s or your 40s.It applies to you wherever you are.In this episode, we talk about:Why your 30s feel overwhelming while youāre in themāand powerful when you look backThe real reason habits donāt stick (and why itās not your fault)What the habits mini-series was actually about beneath the surfaceWhy waiting for the āright momentā keeps you stuckWhy habits are the foundation of every phase of your lifeThis episode also marks a transition.Starting May 6th, this podcast evolves into The Habit Revolutionāa space for building habits and systems that work in real life, no matter your age or stage.If youāve ever felt like youāre trying to hold everything together while still wanting more for yourselfā¦ this episode is for you.š CONNECT & CONTINUE THE WORKIf you want to go deeper and actually build habits that fit your life:š Health & Co Website: https://www.healthandco.comš¬ Join the Habit Club (community & deeper work)š² Health&Co Instagram
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The One and Only Way Your Habit Actually Works
Apr 2200:23:21Tap to summarizeThe One and Only Way Your Habit Actually WorksSeason 3, Episode 18 - Final Episode of the Habits Mini-SeriesThere is one moment that quietly keeps you stuck. Not when you fail. Not when you lose motivation. It's when you say: "I'll start when things settle down." Because life doesn't suddenly calm down. Your schedule doesn't magically open up. And that perfect moment you're waiting for? It comes and goes without you noticing.So here's the truth: there is only one way to know if a habit will actually work for you. You have to start. This is the final and most important piece of the Habits Mini-Series ā why execution, not planning, is what creates real consistency. And how even your failures become the most valuable data you can use to build habits that actually fit your life.šÆ In this episode we cover:Why waiting is the biggest hidden block in habit-buildingTwo common ways to start executing right nowWhy execution is the only way to get real feedbackHow to turn failure into usable dataWhy starting now is more powerful than any perfect planš THE HABITS MINI-SERIES ā FULL RECAPOver the past five episodes, we've been building a complete system:5 Mistakes ā The patterns that quietly sabotage your habits4 Questions ā What to ask before you even start3 Ways ā How to stay consistent when life gets messy2 Ways ā How to start smarter and support your discipline1 Final Step (this episode) ā Start now and use real-life dataThis was never about perfect habits. This was about building something that works in your real life. The full series is linked below so you can follow it step by step.š” THE REAL SHIFTYou don't need a better plan. You don't need more motivation. You need to start. Because clarity doesn't come before action ā it comes from it.šÆ WANT TO GO DEEPER?If this series made you realize that you don't just need motivation, but a system that actually fits your life ā that's exactly why I created the Habit Club. A space where we build personalized systems, adapt habits to your real schedule, and apply everything you've heard here in real time. With live sessions, Q&As, guest experts, and different tracks for entrepreneurs, corporate professionals, moms, and solopreneurs. Right now we are in the founder stage ā smaller groups, personalized support, and founder pricing that won't last long.š Join the Habit Clubš CONNECT WITH MEš Website: https://www.healthandco.com šø Instagram: https://www.instagram.com/healthandcousa š¼ LinkedIn: https://www.linkedin.com/in/alevbakan6d5c9b531fa171a7bfb280c38602eae0ce2e6c0f
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2 Smarter Ways to Start Your Habits
Apr 1500:15:21Tap to summarizeWe often think the problem is discipline.That if we were just more disciplinedā¦ we would finally stay consistent.But hereās the truth:š Discipline means nothing if you donāt have the right elements supporting it.You can be motivated. You can be determined. You can want it badly.But if your habits donāt fit your real lifeā¦š they wonāt last.In this episode, Iām sharing 2 smarter ways to start your habits so you can stop relying on willpower alone and start building something that actually works.Not in an ideal worldā¦š but in your busy, unpredictable, real life.šÆ In this episode, we cover:Why discipline alone is not enoughHow to lower the entry point so you actually startWhy deciding the āwhenā changes everythingHow to turn discipline into real, lasting consistencyš PART OF THE HABITS MINI-SERIESThis episode is part of a step-by-step series designed to help you build a real-life habit system:5 Mistakes ā The hidden patterns that sabotage your habits4 Questions ā What to ask before you even start3 Formulas ā How to stay consistent when life gets messy2 Ways (this episode) ā How to start smarter1 Final Episode ā (coming next)Each episode builds on the previous oneāso if you havenāt listened yet, this is a great time to go back and follow the full series.š” THE KEY SHIFTWe donāt need more discipline.š We need habits that support our discipline.Because consistency doesnāt come from pushing harderā¦š it comes from building smarter.šÆ WANT TO GO DEEPER?If this mini-series is resonating with youā¦The podcast gives you the concentrated version.But if you want to actually build a system that fits your lifeā¦I created the Habit Club and workshops for exactly that.š Personalized guidanceš Real-life application š Support that adapts to youAnd right now, weāre in the founder stage.š CONNECT WITH MEš Website: https://www.healthandco.com šø Instagram: https://www.instagram.com/healthandcousa š¼ LinkedIn: https://www.linkedin.com/in/alevbakanā If this episode helped you:Follow the showLeave a reviewShare it with someone who needs thisLetās grow together š¤
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Stop Starting Over: 3 Ways to Stay Consistent When Life Gets Messy
Apr 800:14:34Tap to summarizeWeāve all been thereā¦You start strong. You feel motivated. You build momentum.And then life happens.You donāt have time. You donāt have energy. Things shiftā¦ and suddenly, your habits donāt fit your life anymore.And what do we usually do?š We start over.But what if you donāt need to start over?What if the real problem is not that you stoppedā¦ but that your habits donāt have a system to support you when life gets messy?This episode is part of the Habits Mini-Series:Episode 1 ā 5 common mistakesEpisode 2 ā 4 essential questionsEpisode 3 ā 3 ways to save your habitsAnd in this episode, we focus on something practical and real:š How to stay connected to your habits even on busy, low-energy, unpredictable days.šÆ In this episode, we talk about:Why āstarting overā keeps you stuckHow to use cluster habits when time is limitedHow to apply the mini version when energy is lowHow to build an anchor day to reset and catch upWhy habits need flexibilityānot perfectionš” The key shift:Consistency is not doing everything perfectly.Itās building a system that keeps workingā¦ even when your life doesnāt go as planned.āØ A SMALL SHIFT THAT SUPPORTS YOUR HABITSLately, Iāve been focusing more on supporting my habits, not just pushing harder.And even something as simple as what I wear during movement can make a difference.Iāve been using pieces from Tona Activewearātheyāre soft, supportive, donāt roll down, and honestly help me feel more put together even on low-energy days.If youād like to try them, you can use my code: š MY30 for 16% offI do earn a small commission if you use the codeāthank you for supporting the podcast š¤šÆ WANT TO GO DEEPER?If this mini-series is resonating with youā¦This podcast gives you the concentrated versionā but thereās so much more we can build together.Iām opening up habit workshops and small group sessions where we take these ideas and apply them to your real life.š You can find more details and join through the link below.š§ LISTEN TO THE FULL SERIESIf youāre new to this mini-series, I recommend starting from the beginning:5 Mistakes4 Questions3 Ways (this episode)Because together, they create a full systemānot just isolated tips.š¬ LETāS STAY CONNECTEDš Website: https://www.healthandco.com šø Instagram: https://www.instagram.com/healthandcousa š¼ LinkedIn: https://www.linkedin.com/in/alevbakanā If this episode helped you:Follow the showLeave a reviewShare it with someone who needs itLetās grow together š¤
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Before You Start Another Habit, Ask Yourself This First
Apr 100:15:20Tap to summarizeWeāve all been thereā¦You plan your week, everything looks perfect, and you tell yourself: āThis time, Iām going to be consistent.āAnd then life happens.Your energy shifts. Your schedule changes. And suddenly, the plan that looked so good on paperā¦ doesnāt fit your real life.In this episode, Iām not giving you another habit checklist.Instead, Iām sharing the 4 essential questions you need to ask yourself before you even start building a habitāso that what you create actually works in your life, not just in your head.Because the truth is:š You donāt have a discipline problem. š You donāt lack motivation. š Youāve just been designing habits for the wrong version of your life.šÆ In this episode, we talk about:Why most habits fail before they even beginThe difference between your ideal life and your real lifeHow to design habits that survive busy, unpredictable daysWhat a āsurvival versionā of a habit actually looks likeHow to tell if your habits are supporting youāor silently stressing you outāØ A SMALL SUPPORT THAT MADE A BIG DIFFERENCELately, Iāve been focusing more on supporting my habits, not just pushing harder.And one simple shift that helped me more than I expected?Switching to a silk pillowcase from Copper North.When your sleep improves, everything feels lighterāyour energy, your decisions, your ability to stay consistent.If you want to try it, you can use my code: š MY30 for 15% offAnd by using it, youāre also supporting the podcastāso thank you š¤š¬ LETāS STAY CONNECTEDIf this episode made you pause and think, share it with someone who needs to hear this.And if youāre ready to build habits that actually fit your lifeānot someone elseās routineāIād love to connect with you.š Website: https://www.healthandco.com šø Instagram: https://www.instagram.com/healthandcousa š¼ LinkedIn: https://www.linkedin.com/in/alevbakanš§ BEFORE YOUR NEXT HABITā¦Pause.And ask yourself:What does my life actually look like right now?What version of me am I designing this for?What is the survival version of this habit?Is this supporting meāor pressuring me?Because consistency is not doing everything perfectly.Itās building something that keeps workingā¦ even when your life doesnāt go as planned.ā If you enjoyed this episode:Follow the showLeave a reviewShare it with a friendLetās grow together š¤
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Iām 44ā¦ and Something Feels Different
Mar 2500:15:44Tap to summarizeI recently turned 44ā¦ and something felt different.Not in a dramatic way. Not in a āeverything is falling apartā kind of way. But in a quiet, subtle, almost sneaky way.In this episode, I open up about the changes Iāve been noticingāphysically, mentally, and emotionallyāand the realization that shifted everything for me:š Maybe itās not about losing discipline š Maybe itās about evolving your habitsāØ In This Episode, We Talk About:The subtle shifts that come with entering a new phase of lifeWhy your old habits may stop working (and why thatās not failure)The idea that habits are meant to evolveānot stay rigidLetting go of routines that no longer serve youHow to build systems that actually support who you are todayThe difference between pushing harder vs. supporting yourself betterš” Key TakeawaySome habits are not meant to be kept forever. The core can stayābut the way you apply them must evolve with you.āØ Mentioned in This EpisodeA shift in how I approach movement and why I changed my workout styleA simple way Iāve been protecting my focus and reducing distractionsA small change I made to better support my sleep and recoveryš If youāre curious about the sleep support I mentioned, you can find all the details here: š š Copper North - Silk pillowcases w/copper for skin/hairš° Get 15% OFF | Promo Code: MY30https://www.coppernorth.com/discount/MY30Use code MY30 for your discount. (I earn a small commission if you use this codeāthank you for supporting the show!)š¤ Letās Stay ConnectedIf this episode resonated with you, share it with someone who might need to hear it.And if youāre feeling like something in your life needs to shiftābut youāre not sure where to startā¦š You can book a free 30-minute consultation with me šļø Next EpisodeIāll be back next Wednesday with the next part of our habit seriesāwhere we continue breaking down how to build habits that actually work in real life.
Transcribe ā5 Habit Mistakes Smart, Ambitious Women Make
Mar 1800:20:10Tap to summarizeHave you ever looked at your life and thought:āIām trying so hardā¦ so why does everything still feel so messy?āYouāre waking up early, making plans, trying to organize your routines, improve your health, and grow in your career. And yet something still doesnāt feel like itās clicking.In this episode, Alev shares five common habit mistakes she often sees in her coaching clients ā mistakes that ambitious, capable women make when theyāre trying to improve their lives.And the truth isā¦ these mistakes arenāt made by lazy people. Theyāre made by people who care deeply about doing things well.In this episode, youāll discover:ā¢ Why trying to change everything at once often backfires ā¢ Why personal habits alone are not enough ā and why your professional life needs habits too ā¢ How to handle setbacks without feeling like youāve failed ā¢ Why honesty (especially with yourself) is essential for real growth ā¢ How being too harsh on yourself can actually slow your progressThis episode is a reminder that building a meaningful life isnāt about perfection ā itās about awareness, progress, and learning how to adjust along the way.If youāve ever felt stuck despite trying your best, this conversation might help you see your habits in a completely new way.Ready to work on your habits with more structure and support?If youād like guidance in building sustainable habits for your health, career, and personal life, you can book a free introductory call with me.š Book your sessionšæ Learn more about Health&Co
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Episode 12: International Womenās Day ā What Women Actually Need
Mar 1100:20:04Tap to summarizeEpisode Description / Show NotesInternational Womenās Day often reminds us that women are capable of doing anything. But the truth is, most women already know that.So what do women actually need?In this episode of Mastering Your 30s & Living My 40s, Alev reflects on International Womenās Day and explores a deeper question: the real challenge for many women is not capability ā itās the systems surrounding them.Through three reflections, she discusses why comparing men and women often misses the point, how women can start building supportive systems in their own lives, and why women supporting women is one of the most powerful forces for change.If youāve ever felt like you are juggling work, family, responsibilities, and expectations all at once, this episode will resonate with you.In This Episodeā¢ Why the conversation about womenās capabilities often misses the real issue ā¢ The hidden āinvisible workā women manage every day ā¢ Why the real problem is not capability ā itās the system ā¢ How to start building systems that support your life instead of draining it ā¢ Why asking for help is a strength, not a weakness ā¢ The importance of women supporting and learning from each otherA Reflection From This EpisodeāThe problem is not capability. The problem is the system.āIf This Episode Resonated With YouOne of the best ways to support this podcast is by sharing it with another woman who might benefit from this conversation.Send it to a friend, a colleague, or someone navigating this beautiful and complicated journey of life.You can also visit www.healthandco.com to share feedback, suggest future guests, or learn more about the work we do.Subscribe & FollowFollow Mastering Your 30s & Living My 40s so you never miss a new episode.New episodes are released every Wednesday.
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Whether Youāre In It or Near It, Hereās How to Prepare for Perimenopause
Apr 30, 202500:25:54Tap to summarizeWhether youāre already feeling the changes or just starting to think about whatās coming, itās time to get ready for perimenopause. In this episode, Alev dives into the subtle (and sometimes not-so-subtle) signs of perimenopause, how to tune into your body, and what you can do to stay ahead of the game. From hormone shifts to brain fog, we talk about why itās never too early to start preparing and how taking action now can help you navigate these changes with confidence and ease. Whether youāre in it or near it, this episode will give you the tools to set yourself up for success as you approach this life stage. Tune in for actionable tips on how to prioritize your health, stay in tune with your body, and be proactive in managing perimenopause symptoms before they take a toll on you.
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Hit Reset: 5 Non-Negotiables to Tell Yourself Every Morning
Apr 23, 202500:16:27Tap to summarizeFeel like your mornings run you instead of the other way around? In this high-energy, 16-minute reset, Alev breaks down the 5 non-negotiable truths you need to whisper to yourself before the world gets loudāso fear shrinks, peace rises, and your day works for you. Perfect for the school-run commute, that first coffee, or while packing lunches, this episode hands you a quick-hit mindset toolkit busy women in their 30s and 40s can use today.ā”ļø Grab your sticky note (or the free PDF in the show notes), hit play, and watch how one intentional minute changes everything.Connect with Alev & Health&Co: š www.healthandco.com šø Instagram: @healthandcousa
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