Thrive with Carrie

What happens when the system you’ve worked in for years no longer feels aligned with true healing?

In this episode of Thrive with Carrie, I sit down with my dear friend, Abby Tweeten—a registered nurse turned holistic health advocate—who shares her powerful journey from burnout and chronic illness to finding freedom through root-cause healing.

Abby opens up about:
 👉 The decade-long health struggle that conventional medicine couldn’t solve
 👉 How one simple (but overlooked) change transformed her life
 👉 Why asking questions and seeking second opinions is essential for your health
 👉 Practical way...

In this episode of Thrive with Carrie, we’re tackling something every woman faces: setbacks. Whether it’s falling off routine after summer, hitting a plateau, struggling with fatigue, or life simply throwing curveballs—obstacles are part of the process, not proof of failure.

Carrie shares practical tools and mindset shifts to help you reframe setbacks as opportunities for growth. You’ll learn how to:

What if the key to feeling more peace, alignment, and self-acceptance was already written into your energetic blueprint? 

In this episode of Thrive with Carrie, I sit down with my dear friend and Diamond Plexus leader, Darci Grotton, a Level 4 Quantum Human Design Specialist. She shares how Human Design can help you understand your unique gifts, release the pressure to “should” yourself into a box, and finally give yourself permission to live authentically.

We dive into: 

-The 5 energy types (and how they show up in daily life) 

- Why women in midlife...

School is back in session—which means packing lunches, juggling schedules, and keeping your kids fueled for long days of learning, sports, and activities. In this episode, I’m sharing my go-to formula for healthy, balanced snacks that keep blood sugar steady, boost brain power, and support gut health.

You’ll learn:

Whether you’re packing for pick...

Today’s episode is extra special—I'm joined by my youngest son, Jack, for a six-month check-in on the goals he set at the start of the year! From pitching milestones to bench press PRs and a shift in mindset around school, we talk about what it really takes to set and achieve goals—at any age.

Together, we explore:

This conve...

In this solo episode of Thrive with Carrie, we’re diving into a little-known but hugely important part of your gut microbiome—your estrobolome. If you’ve been wondering why your body feels different in midlife, or why your jeans fit differently depending on your cycle, this one's for you.

Carrie breaks down:

What do you do when life completely sideswipes you—twice?

In this powerful episode of Thrive with Carrie, I sit down with one of my dearest friends, Carrie Wuollett, a fellow midlife mama, cancer survivor, and radiant force of resilience. Carrie shares her raw and inspiring journey—from losing her mom to ovarian cancer, to being diagnosed with breast cancer herself, to navigating early menopause, panic attacks, and deep-rooted trauma… all while raising two young kids and trying to hold it all together.

Her story is one of heartbreak, healing, and finding purpose on the other...

In this powerful episode of Thrive with Carrie, I sit down with Michael Molinaro—speech pathologist, founder of Peak Speech Therapy, and one of my former coaching clients turned friend.

Michael opens up about his wake-up call after multiple ER visits for kidney stones and how that moment sparked a radical shift in his health, mindset, and life. Together, we explore his inspiring 45-pound weight loss journey, how he transitioned off a GLP-1 medication, and the role of gut health, anti-inflammatory eating, and small daily habits in his transformation.

We also talk about:

Think fiber is just about staying regular? Think again. In this episode, we’re diving deep into one of the most overlooked and powerful tools for midlife health: fiber. Whether you're struggling with bloating, constipation, blood sugar swings, or stubborn belly fat, this essential (and often under-consumed) nutrient could be the missing piece.

Carrie breaks down:
 – Why fiber matters way more than just digestion
– How it helps detox excess estrogen and support hormone balance
– What your gut microbiome has to do with your mood, metabolism, and immune health
– How to increase your fiber...

Have you ever felt like midlife has lost a little of its color—emotionally, physically, or even on your plate?

In this vibrant conversation, Carrie is joined by Dr. Deanna Minich—nutrition scientist, author of The Rainbow Diet, and a pioneer in connecting food, mood, and color. Together, they explore how eating a colorful, phytonutrient-rich diet can deeply support hormone balance, brain health, and emotional well-being—especially during perimenopause and menopause.

They talk about the underappreciated power of micronutrients, why diversity matters more than perfection, and how color is more than visual—it's medicinal. From food to...

Headed out for a summer adventure but don’t want to feel like your wellness goals get left behind?

In this episode, I’m sharing real-life, doable strategies to help you stay consistent with your health—without feeling deprived or obsessed—while traveling. Whether you're road-tripping, flying, or just juggling more social plans than usual, you’ll learn how to support your gut, balance blood sugar, stay regular, and protect your energy so you come back feeling refreshed, not depleted.

We’ll talk about:

You’ve tried the supplements, cleaned up your diet, addressed the mold and Lyme… but something still feels stuck. What if the final piece of your healing isn’t physical at all?

In this episode of Thrive with Carrie, Dr. Daniel Johns joins Carrie to explore how unresolved emotional trauma—big or small—can shape immune function, hormonal balance, and even your body’s ability to detox. They dive into the fascinating connection between stress, early life experiences, and chronic illness, and how subconscious emotional patterns might be holding your body in a state of hypervigilance.

You’ll lea...

You’ve probably seen microgreens sprinkled on a fancy dish or tossed in a smoothie—but did you know they might be one of the most powerful foods for gut healing, hormone balance, and inflammation?

In this episode of Thrive with Carrie, certified fitness coach and nutritional counselor Wade Ellinger joins Carrie to break down the real magic behind microgreens. From his roots in the Colorado Rockies to growing High Vibrations Microgreens in Annapolis, Wade shares how these tiny plants deliver massive nutrient density—and why they’ve been a game-changer for Carrie’s own healing journey with Hashi...

We’ve been sold the idea that “eating clean” means cutting carbs, tracking every bite, and living in a constant state of food guilt. But what if clean eating wasn’t about restriction at all?

In this episode, we’re throwing out the rulebook and redefining what clean eating really looks like—especially in midlife. It’s not about giving things up. It’s about upgrading what’s on your plate so you can feel your best without the overwhelm.

We’ll cover:
– How to focus on food quality over quantity
– What "cutting the crap" actually means...

In this episode of Thrive with Carrie, nurse practitioner and wellness expert Monique Willingham returns to the podcast to talk about what it really means to age gracefully—from the inside out. Together, Monique and Carrie explore the physical, emotional, and hormonal changes that come with midlife and how simple, sustainable lifestyle shifts can help you feel vibrant, confident, and well-supported through it all.

They dive into skin health, hydration, collagen, gut balance, and how food, sleep, and even your morning sunlight routine play a role in graceful aging. Monique also shares tips on navigating adult acne, re...

In this episode of Thrive with Carrie, Carrie chats with Aliesha Mann, a board-certified family nurse practitioner and founder of Zinda Integrative Health and Wellness. Aliesha shares her deeply personal journey—from burnout and infertility to building a functional medicine practice that empowers women to take control of their health.

Together, they explore Aliesha’s signature MANN Method, a holistic approach centered on Mindset, Alignment, Nutrition, and Nervous System Regulation. From gut health and hormonal balance to redefining what “healthy” really means, this conversation is full of practical tools, honest reflections, and gentle reminder...

For a long time, I thought I was starting my mornings with intention—exercise, meditation, even prayer. But something still felt off. I was doing all the “right” things, yet I didn’t feel fully grounded or aligned. When I discovered priming, it became the missing link—helping me connect my heart, mind, and body in a way that actually shifted how I showed up each day. My mornings no longer just help me get through the day—they help me create the abundant life I truly want.

In this episode, I’m sharing what p...

In this vulnerable solo episode, I’m opening up about a season when I felt completely out of alignment. Chronic pain, digestive distress, hormonal imbalance, and constant irritability had taken over—and I barely recognized myself. As a wife and mom, it was heartbreaking to feel like I was just getting through the day, not truly living it.

That all began to change when I found the Plexus Triplex and the weed, seed, feed protocol. This wasn’t just another supplement—it was the catalyst that jump-started an incredible journey of root healing, balance, and vibrant health. In this...

In this episode, Carrie welcomes board-certified Ayurvedic practitioner Ileana Gonzalez to explore how ancient Ayurvedic wisdom can offer deep nourishment, healing, and clarity during the often chaotic transition of midlife.

They dive into what Ayurveda really is—more than just herbs and doshas—and how it can transform your relationship with your body, energy, and purpose. From aligning with circadian rhythms to embracing menopause as a time of spiritual evolution, Ileana shares practical and profound ways to reconnect with your natural cycles and rediscover ease, strength, and stability.

If you’ve been feeling depleted, disconnected, or pul...

In this episode of Thrive with Carrie, certified trauma-informed breathwork coach and Reiki master Trish Brewer joins Carrie to explore the transformative power of intentional breathing. From stress reduction and emotional release to spiritual connection and trauma healing, Trish explains how breathwork is one of the most accessible yet profound tools we have for nervous system regulation and inner healing.

Together, they dive into the difference between breath tools and breath healing, how trauma lives in the body, and how something as simple as conscious breath can help release old stories, emotions, and energy that no longer...

In this episode, Dr. Molly Hutto—founder of Annapolis Family Acupuncture and affectionately known as "The Allergy Whisperer"—joins Carrie to demystify one of the most fascinating healing tools in holistic medicine: the Soliman Auricular Acupuncture Technique (SAAT).

Molly shares how SAAT is helping patients permanently eliminate allergies, sensitivities, and even conditions like Alpha-Gal and MCAS (Mast Cell Activation Syndrome)—some of which are resistant to traditional treatments. They also explore the power of auricular medicine, a highly advanced system of diagnostics and healing that taps into the body’s own electromagnetic field to reveal and resolve immune d...

In this episode, Carrie sits down with Pam Adams, a board-certified licensed nutritionist and certified personal trainer with over 20 years of experience. As a dedicated perimenopause fitness coach and the founder of Synergy Nutrition and Wellness in Annapolis, Pam shares her inspiring journey from the high-stress music industry to helping midlife women reclaim their energy and confidence.

Together, they dive into what makes midlife such a powerful time for transformation, why perimenopause is often misunderstood, and how fitness, nutrition, and mindset can come together to create sustainable wellness. If you’ve ever felt overwhelmed, fatigued, or unsure of...

In this episode of Thrive with Carrie, we dive into natural ways to manage ADHD symptoms without relying on medication. Carrie shares her personal journey with ADHD, discussing the challenges of inattention and hyperactivity and how she has learned to navigate them. From the impact of diet—avoiding processed foods and artificial additives—to the benefits of structure, routines, and lifestyle adjustments, this episode offers practical strategies to help improve focus and daily functioning. Whether you or a loved one struggle with ADHD, tune in for tips on creating a more balanced and productive life naturally!

Follow Carr...

If you’ve ever tried a detox and felt worse instead of better, you’re not alone. In this episode of Thrive with Carrie, integrative health practitioner Grayce Muffler joins Carrie to break down the right way to support detoxification by focusing on drainage pathways first.

They dive into why detoxing without proper drainage can actually make you feel worse, how the body naturally eliminates toxins, and why focusing on gut health, liver function, lymphatic drainage, and even emotional well-being is key to long-term healing. Grayce also shares practical, non-restrictive strategies for supporting your body daily—without expens...

Many women see fitness as a punishment, but what if it could be empowering instead? In this episode, Carrie sits down with personal trainer, professor, speaker, and author Tara DeLeon to discuss how strength training can transform not just your body, but your mindset.

Tara shares her journey of breaking through fitness industry stereotypes, why women should take up space in the gym, and how shifting from a "have to" to a "get to" mentality around exercise can change everything. They dive into topics like weight-neutral fitness, strength training for midlife women, and how to navigate toxic...

Did you know that 80% of your immune system lives in your gut? In this episode of Thrive with Carrie, host Carrie Chojnowski shares her 5 R's approach to restoring gut health—a powerful step-by-step method to heal digestion, boost energy, and improve overall wellness.

Carrie explains why gut health isn’t just about digestion but is connected to everything from inflammation and hormone balance to mental clarity and immune function. She breaks down the essential steps to remove irritants, replace missing nutrients, re-inoculate the gut with good bacteria, repair the gut lining, and rebalance lifestyle habits for long-term heal...

Thyroid issues are more common than you think, yet many people are told their labs are "normal" while still experiencing fatigue, weight struggles, brain fog, and more. In this episode of Thrive with Carrie, Dr. Erin Kinney joins Carrie to break down why standard thyroid testing often misses key issues, what symptoms signal an underlying thyroid problem, and how stress, gut health, and toxins impact thyroid function.

They also dive into:
✅ The difference between TSH, T3, and T4—and why T3 is crucial
✅ Why many people need a deeper look at their thyroid beyond basic labs

Are you feeling stuck, exhausted, or like your body just isn’t responding the way it used to? In this episode, Coach Britt (Brittany Oliver) returns to share her journey of overcoming anxiety, hormonal imbalances, and the pressures of doing more to achieve results. Carrie and Britt dive deep into how gut health, the nervous system, and mindset all play a role in healing from burnout—especially for women in midlife. They discuss why traditional diet and exercise approaches often stop working, the power of listening to your body, and how true transformation comes from nourishment, not deprivation.

If...

In this episode of Thrive with Carrie, Dr. Ana Rodriguez returns to share her incredible home birth experience and insights into postpartum health. From the benefits of home birth to the challenges of postpartum recovery, Dr. Ana and Carrie dive into the importance of intuitive healing, nutrition, and the often-overlooked aspects of postpartum care. They discuss vital lab tests, the role of visceral manipulation in recovery, and how to support both body and mind during this transformative time. Whether you're expecting, postpartum, or just passionate about holistic health, this conversation is packed with invaluable wisdom!

About Ana<...

In this episode, we’re diving into the fascinating world of the gut-brain connection and how it impacts everything from digestion and metabolism to mental health and immunity. Carrie breaks down the science behind why gut health is essential, how stress and lifestyle factors disrupt the gut-brain axis, and practical steps to restore balance. Learn how to optimize your nutrition, manage stress, and strengthen your gut for improved well-being. If you’re struggling with brain fog, digestive issues, or low energy, this episode is a must-listen!

Follow Carrie on:
Instagram: https://www.instagram.com/carriechojnowski/
Face...

In this episode, Carrie welcomes Emily Finnell, a heart math coach and somatic expert, to explore the transformative power of somatic work. Emily shares her journey from special education to leadership coaching and explains how somatic practices can help us overcome resistance, process emotions, and find clarity in our lives. From managing stress with breathwork to rewiring negative patterns, Emily provides actionable insights to help listeners embrace change and enhance their well-being.

Discover the role of neuroplasticity, the importance of feeling emotions fully, and how even small steps can lead to profound personal and relational growth. Tune...

In this empowering episode, Carrie is joined again by Julie Blamphin, a speaker and expert in pelvic floor health. Together, they dive into the essential yet often overlooked topic of pelvic floor wellness. Julie explains the importance of a strong and stable pelvic floor, how it impacts everything from posture to bladder control, and why it's vital for overall health. Learn about common symptoms of pelvic floor dysfunction, the myths around Kegels, and quick, practical tips you can incorporate into your daily life to improve strength and stability. Don’t miss this enlightening conversation about reclaiming your health and ho...

In this heartfelt episode of Thrive with Carrie, Carrie sits down with grief therapist Marie Burgess, owner of Genuine Connection Psychotherapy. Marie opens up about her deeply personal journey following the loss of her son, Harvey, and shares how it inspired her to help others navigate life after loss. Together, they discuss the challenges of grieving, the importance of community and support, and practical ways to honor loved ones. Whether you're supporting someone in grief or finding your own path forward, this conversation offers hope, perspective, and actionable steps for healing.

About Marie

Marie Burgess...

In this episode, we sit down with integrative health practitioner Grayce Muffler, founder of Giving Grayce. Grayce shares her personal story of battling chronic Lyme disease and mold toxicity, and how her experiences inspired her to help others address root causes of their health issues. Together, we explore the far-reaching effects of mold toxicity, how to recognize its signs, and actionable steps to support your body and create a healthier environment. Whether you're curious about mold, navigating your own health journey, or seeking practical tips, this episode is packed with insights and empowering advice.

About Grayce
<...

In this enlightening episode, Carrie sits down with Shannon Costello, RDN, LDN, a registered dietitian and expert in plant-based nutrition and intuitive eating. Shannon shares her personal journey from gut health struggles to embracing a holistic, non-diet approach to food. Together, they dive into the principles of intuitive eating, the myths of diet culture, and the importance of reconnecting with food in a positive, nourishing way. Shannon offers practical advice on managing food cravings, adding more fiber to your meals, and balancing your relationship with food and body image.

Start the year off with empowerment and clarity...

Join Carrie and her son Jack as they kick off the new year with an inspiring activity to set intentions for 2025. In this heartfelt episode, Carrie shares her personal experiences with choosing annual focus words like "Intentional" and "Abundance" to drive growth and fulfillment. Jack sets his own goals for the year, including athletic milestones and cultivating a more positive attitude about school. Together, they explore how to stay consistent, embrace positivity, and create actionable steps toward achieving meaningful goals. This episode is perfect for parents looking to inspire their kids—and themselves—to approach the new year with purp...

In this episode, Carrie welcomes Hannah Mitchell, founder and CEO of Heart Health Coaches. As a cardiology nurse practitioner, Hannah shares her passion for lifestyle medicine and its power to prevent and reverse heart disease. From navigating heart health risks during menopause to practical tips on diet, exercise, and screening, this conversation is packed with actionable insights for living a heart-healthy life. Tune in to learn how small, consistent changes can transform your health and longevity.

About Hannah

Hannah Mitchell is a passionate and dedicated advocate for lifestyle medicine, specializing in heart health and preventative...

In this solo episode of, Carrie dives into the importance of sleep and how it impacts nearly every facet of our physical and mental health. From repairing muscles to regulating hormones and even processing memories, sleep plays a crucial role in keeping us balanced. Carrie shares her personal journey of overcoming sleep challenges, the science behind quality rest, and practical tips for creating a bedtime routine that works.

Discover how sleep hygiene, circadian rhythms, and small lifestyle changes can make a big difference in your nightly rest. Carrie also explores natural supplements like magnesium, melatonin, and CBD...

In this festive episode of Thrive with Carrie, I welcome back my dear friend Abby Waleik, founder of Homebody Health, for a heartwarming and practical discussion on navigating the holiday season while staying mindful of our health. Together, we dive into the mindset shifts needed to balance enjoyment with wellness, the importance of staying intentional about nutrition, and simple strategies to minimize the impact of holiday indulgences on your body and energy levels. Abby shares her journey of overcoming autoimmune challenges, her passion for gut health and glucose stability, and tips for savoring the holidays without guilt or deprivation...

On this episode of, we sit down with Julie Blamphin, a dynamic speaker and founder of Stretch Your Spirit. Known for her passion for Yoga in Real Life and celebrating the pelvic floor, Julie offers practical, joyful ways to make wellness approachable and empowering for midlife and menopausal women. Together, we explore how simple shifts—like intentional breathing, embracing movement, and letting go of the “shoulds”—can bring balance, stability, and joy to your life. Tune in for inspiring insights on how to reconnect with yourself, honor your time, and embrace wellness with ease.

About Julie:

Juli...