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
Newest firstAll episodes
The āGood Girlā Lie Thatās Keeping You Stuck
Apr 16, 202500:24:29Tap to summarizeHow to break free from outdated expectations and start living for yourselfāin your 30s, not your 40s.Are you constantly trying to be ānice,ā āperfect,ā or āthe one who has it all togetherāāeven when you're exhausted, resentful, or quietly falling apart?You might be stuck in whatās known as Good Girl Syndrome, and in this episode, weāre calling it out for what it is: a cultural trap that convinces women our worth is tied to being agreeable, selfless, and endlessly productive.In this raw and empowering conversation, I break down:The 6 hidden signs of Good Girl Syndrome (and why most women donāt even realize theyāre in it)How it shows up in your body image, boundaries, relationships, and even your sexualityReal client stories of women who broke freeāand how they did itPractical steps you can take right now to reclaim your voice, your time, and your truthWhether youāre in your 30s or 40s, this is your permission slip to stop performing and start living. Letās stop shrinking. Letās start showing up. For real. For you.āØ Want to connect or work together? Book your free intro session now Visit us at www.healthandco.com Follow along on Instagram: @healthandcousa
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Longevity, Quality, and What No One Tells You in Your 30s and Beyond
Apr 2, 202500:17:26Tap to summarizeEpisode Description:We hear about longevity everywhereābiohacking, supplements, cold plungesābut what does it really mean to live a long, healthy, fulfilling life?In this episode, Iām peeling back the layers of the longevity trend and getting honest about what matters mostāquality of life, vitality, and how we build those things in our real, messy, beautiful lives. Especially in our 30s, when the pressure to ādo it allā is at its peak.Youāll learn:What longevity truly means beyond the wellness buzzwordsWhy your 30s are the most crucial decade to invest in your future well-beingHow to avoid obsession and create habits that stickWhat to do with all the overwhelming information and tools out thereHow I help my clients build personalized, sustainable systems that grow with themThis isnāt about perfectionāitās about progress, presence, and designing a life that lives well today and far into the future.š Episode Notes:Intro: What sparked this conversation on longevityThe difference between lifespan and healthspanWhy your 30s matter more than you thinkHow obsession around wellness can become burnoutLongevity as a mindset shift, not a destinationWhat to do with all the biohacks, data, and wellness contentHow I help clients build realistic systems that support their goalsPractical ways to apply this wisdom in your daily lifeš¬ Letās Stay Connected:Instagram: @healthandcousaWebsite: www.healthandco.comWant to work with me? DM me or visit the site to book a free discovery call.
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I Got Sickā¦ and What It Taught Me About Slowing the Heck Down
Mar 26, 202500:05:40Tap to summarizeI Got Sickā¦ and What It Taught Me About Slowing the Heck DownWhy Last Weekās Episode Might Be Exactly What You NeedWhat happens when the coach who teaches nervous system regulation gets completely wiped out by illness the same week she drops an episode onā¦ nervous system regulation? š In this short and honest check-in, I share why thereās no new full episode this weekāand why last weekās conversation with Olivia Bowen matters more than ever. I talk about what it felt like to be forced to rest, how I caught myself falling back into the āpush through itā trap, and why sometimes slowing down is the most powerful move we can make.If youāve been feeling burned out, stuck, or like youāre constantly āon,ā this is your permission slip to pauseāand your reminder to go listen to the conversation you definitely donāt want to miss.š§ Go back and listen to: āStuck in Stress Mode? How to Regulate Your Nervous System & Break Free with Olivia Bowenā š Until next timeā¦ be good to yourself.
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Burned Out & Overwhelmed? Your Nervous System Might Be Stuck with Olivia Bowen
Mar 19, 202501:03:45Tap to summarizeWhy do you feel exhausted even after resting? Why is slowing down harder than hustling? The answer isnāt just mindsetāitās your nervous system."In this episode, I sit down with Olivia Bowen, coach, mom, and soulful business strategist, to uncover the hidden reason why so many of us feel stuck in stress mode. Whether you're constantly overworking (flight mode), feeling snappy and irritable (fight mode), completely drained (freeze mode), or constantly people-pleasing (fawn mode), this conversation will help you understand why your body is reacting this wayāand what you can do to reset.š¹ How to identify if youāre in fight, flight, freeze, or fawn modeš¹ Why your body chooses stress, even when you hate itš¹ Simple, science-backed ways to regulate your nervous system in minutesš¹ How to build a business and life that feels easeful, not exhaustingPlus, Olivia shares details about her Thrive Experience, an 8-week program designed to help soul-centered entrepreneurs build a business that actually feels good to run. Next cohort starts April 8th!š„ BONUS: If you sign up before midnight on March 20, youāll get lots of perks that won't be available afterward. Check Olivia's Instagram page @ThisIsSacredNatureš§ Tune in now and get ready to take back control of your energy, mindset, and success!
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Do Women Really 'Fall Apart' at 44 & 61? Letās Talk About the Famous Aging Myths
Mar 12, 202500:23:45Tap to summarizeThey say women ādramatically ageā at 44 and 61ālike you wake up one day, and itās all downhill from there. But is that actually true? Spoiler alert: NO. Aging isnāt an overnight disasterāitās a reflection of years of habits, not a birthday on your calendar.In this episode, Iām debunking the viral myth that women āfall apartā at these so-called milestone ages. Weāll talk about: š„ Where this myth came from and why people believe it š„ What really happens in your 40s (and no, your face doesnāt āfallā) š„ The biggest factors that speed upāor slow downāaging š„ What Iād do differently if I could go back to my 30s š„ Plus, a real client story of how small habit changes led to a major transformationIf youāve ever worried that thereās a countdown clock on your youthāthis episode is for you. Letās rewrite the story on aging, together!"*š§ Listen now! And donāt forget to tag me on Instagram @HealthandCoUSA with your takeaways!
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What Do YOU Really Want? (And Why Itās Okay to Want More)
Mar 5, 202500:23:59Tap to summarizeEver feel like the question āWhat do I really want?ā sends you into an existential crisis? Youāre not alone.In this episode, weāre breaking down: āļø Why figuring out what you want feels so hard (and why we avoid it) āļø The hidden fears that keep us stuck in old patterns āļø How to actually start identifying your true desires (without overthinking them to death) āļø The 40s mindset shiftāwhy waiting to go after what you want is a mistake āļø Why wanting more for yourself is NOT selfish (seriously, letās squash this myth for good!) āļø A game-changing worksheet to help you visualize and take action on your dreamsI created this worksheet because Iāve seen too many people hold themselves back out of fear, doubt, or just not knowing where to start. This tool will help you get clear on what you want and break it down into actionable stepsāso you can stop waiting and start building a life that actually feels like yours.š” Your challenge for today: Take five minutes, sit with this questionāWhat do I really want?āand grab the worksheet to start mapping it out.š§ Tune in now, and letās get real about designing the life you actually want!š© Letās connect! Share your thoughts & biggest takeaways on Instagram @healthandcousa. And if this episode resonated with you, send it to a friend who needs to hear it!š Ready to take it further? Book your personalized coaching intro sessionāno pressure, no strings attached, just real talk about your next steps.Until next timeābe kind to yourself, dream big, and go after what you truly want. š
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The Right Time Is a Lie: How to Stop Waiting & Take Action
Feb 26, 202500:24:55Tap to summarizeHow often do we tell ourselves: š "Iāll start when I feel ready." š "Iāll take action when the timing is right." š "I need more time to prepare."Hereās the truth: That āperfect momentā youāre waiting for? Itās a myth. And itās the #1 thing keeping you stuck.š In this episode of Mastering Your 30s and Living My 40s, weāre breaking down exactly how to stop waiting and start moving forward. Youāll learn: ā Why hesitation is a mental trapāand how to break free ā The Future Feelings Techniqueāa simple mindset shift that helps you take action NOW ā Mel Robbinsā 5-Second Ruleāhow to stop overthinking & start doing ā How to "upcycle" regret into momentum instead of letting it hold you back ā A 4-step action plan to finally get unstuck and move toward your goalsIf youāve been waiting for a signā¦ this is it. š¤š Need extra accountability? I offer a free introductory coaching session to help you get clear on your goals and take the first step! Book yours nowš² Follow me on Instagram for daily motivation & mindset shifts: @healthandcousa
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Success, Redefined: Why āHaving It Allā Is a Lie & What to Do Instead
Feb 19, 202500:20:05Tap to summarizeš Success. Itās a word we hear all the time, but have you ever stopped to ask yourselfāwhat does success actually mean to YOU?For years, weāve been told that success looks like a thriving career, a perfect family, financial stability, and personal fulfillmentāall happening at the same time. But letās be realā¦ trying to achieve everything, all at once, is a recipe for burnout, not success.In todayās episode, weāre redefining success on YOUR termsābreaking down:āØ What success actually means in different areas of life (because itās not just about career or money!) āØ Why success changes with timeāwhat mattered in your 20s may not be what drives you in your 30s or 40s. āØ How failure is actually part of successānot a sign to quit, but a lesson to guide you forward. āØ The timing of successābecause you CAN have it all, just not all at the same time.š” And hereās the exciting part: Iām sharing a powerful exercise I use with my coaching clientsāone that helps you map out your personal success pillars and uncover what success truly looks like for YOU in this season of life. šÆš Want to take it a step further? You can book a free personalized coaching session to gain even more clarity and build a real, actionable roadmap for your success! Click here to schedule your free session: https://calendly.com/healthandco/zoom-meetingš So, what does success mean to YOU today? Letās rethink it together. Press play, and letās dive in! š
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30s vs 40s ( explained with "The First Child vs Second Child" Theory
Feb 12, 202500:16:04Tap to summarizeHey youāyes, you in your 30s, trying to keep up with life like itās a never-ending sprint. Between work, relationships, family, and maybe five minutes of self-care, youāre juggling it all. But let me tell you somethingā¦Your 30s feel like your first childāyou overthink, overprepare, and stress about getting everything just right. But your 40s? Theyāre your second child. You relax. You trust yourself. You stop sweating the small stuff and start living.In this episode, weāre diving into:ā The biggest mindset shifts that make your 40s feel so much freer ā What I wish I could tell 30-year-old me before she burned herself out ā How to bring 40s wisdom into your life NOW (so you donāt have to wait a decade!)If youāre in your 30s and wondering when life gets easier, this episode will help you navigate it with more clarity and less stress. And if youāre in your 40s? Get ready to nod along thinking, āYep, been there.āš” Because hereās the truth: Wisdom doesnāt come with ageāit comes with the choices you make right now.š Hit play, and letās talk about it. šš„šÆ Ready for More? Hereās Whatās Next:š Book a 1:1 Personalized Coaching Consultation š Download Your Free Resource: You in 5 Years āØ Because your future self is waiting for you to start now.
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Embracing the Power of Touch: Epiphany Jordan on Connection and Well-being
Jun 19, 202400:57:25Tap to summarizeIn this episode, we delve into the transformative power of non-sexual touch with Epiphany Jordan, a pioneering entrepreneur in the realm of nurturing human contact. Epiphany shares her journey of starting a business dedicated to platonic touch and discusses the profound impact it can have on our mental and physical health. We explore the touch deprivation experienced by various groups, including single people, men, the elderly, and disabled individuals, and how meaningful friendships can significantly enhance our lives.Epiphany also opens up about her personal experiences and transitions, highlighting the challenges of forming connections in big cities and the stigma around non-sexual touch. We discuss the importance of teaching consent, cultural differences in attitudes towards touch, and practical tips on incorporating more touch into our lives. Join us for an enlightening conversation on how embracing touch can help us thrive in an increasingly individualistic world.Epiphany Jordan, MPH, CPH, is on a mission to rebrand human touch. From 2013-2020, she provided platonic touch therapy in a ritualized setting with her business, the Austin-based Karuna Sessions. She is also the author of Somebody Hold Me: The Single Person's Guide to Nurturing Human Touch. Somebody Hold Me addresses the touch deficit singles face, and offers multiple solutions. She has appeared on several podcasts discussing human touch, and spoke about solving loneliness with human touch at Austinās SXSW Interactive Festival in 2019. In 2023, she completed her Master of Public Health with a concentration in Social Marketing from the University of South Florida, and researched rebranding human touch as part of her program. She has been a journalist, a legal assistant, an event planner, a professional tarot reader, an advice columnist, a cigarette girl, and a gig economy serf.Online Presence: (LinkedIn, Twitter, Facebook, etc.)http://www.nurturinghumantouch.comTwitter: @karunasessionsIG: somebody_hold_meFB: https://www.facebook.com/karunasessionsatxhttps://www.facebook.com/somebodyholdme/ Link to buy the book (print, e-reader and audio versions):https://www.amazon.com/Somebody-Hold-Me-Persons-Nurturing/dp/B083SB693K/ref=sr_1_1?crid=37NBC5FKM1NIA&dib=eyJ2IjoiMSJ9.zdGc-Xx5QZtjVdXoCTEfmv_ePEUQwT_F8kFV-0tBH6x7jb2vjDy60x5uikAB5m94tDqD7UeRjOml1Vk7cVvwINgkIuvmsCJwrBbR-sXx1AoakVDdhmoBK3lJqBgjJP6t6ritwEXS8GxBnSrNdLCdipTqrQppsCugXuHNCfhkSJwcCHutc3faxUyzJpkPH2iTFkbqTYm5oDGys2IrjTRQ8qNzprlQ723NlmtoNIKgQv4.cuv_3IIEsV8VuBj12NfCkMHf3CyfuyvjZ91RNu-OeGQ&dib_tag=se&keywords=somebody+hold+me+the+single+person%27s+guide+to+nurturing+human+touch&qid=1714505294&sprefix=somebody+hold+me%2Caps%2C177&sr=8-1
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