Why are wellness retreats so life-changing?

If you’ve ever felt the pull to step away from your daily routine and truly reset… this episode is your sign.

In this episode, I’m sharing a behind-the-scenes look at my recent Restore and Align Retreat in Torquay, a beautiful weekend filled with Pilates, yoga, breathwork, connection, and deep rest.

But beyond the movement and the setting, what really made this retreat so powerful was something much deeper…

✨ The conversations ✨ The connection ✨ The shared experiences ✨ And the reminder that you’re not alone

We talk about why stepping away from your everyday life can create real transformation, how retreats support your nervous system, and why so many women walk away feeling lighter, clearer, and more like themselves again.

Timestamps:

(00:28) Welcome to Mind Movement Health Podcast

(01:42) The Power of Retreats

(07:02) Small Moments of Inspiration

(08:07) The Gift of Slowing Down

(10:24) Upcoming Retreat in Vietnam

(11:51) The Importance of Connection

🌿 Retreat Invitation...

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Check it out and join our Pilates by the Mekong Retreat Here.

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Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet?

Be sure to subscribe and leave us a review at: Apple Podcasts

Are you noticing bloating, fatigue, achy joints, mood swings, stubborn weight gain, or changes in your skin in midlife?

It could be inflam-aging- the chronic, low-grade inflammation that increases with age and impacts hormone balance, gut health, mental clarity, energy, and skin health.

In this episode of the Mind Movement Health Podcast, we explore simple, practical strategies to reduce inflam-aging for midlife women.

From nervous system regulation, anti-inflammatory nutrition, Pilates and strength movement, sleep, and stress reduction, to bonus tips like collagen, red light therapy, and adaptogens, you’ll learn actionable steps to support your body, mind, and skin during perimenopause and menopause.

Timestamps:

(00:24) Your health

(01:46) Understanding Inflammation Aging

(04:23) Supporting Your Nervous System

(08:28) Anti-Inflammatory Nutrition

(12:16) The Role of Exercise

(14:46) Importance of Sleep

(16:58) Skin Health and Inflammation

(19:51) Bonus Tools for Wellness

(22:28) Embracing a Balanced Lifestyle

Want to learn more about inflammation?

Listen in to Episode 299-The Inflammation Code: How Women 35+ Can Reduce Inflammation for More Energy, Clear Thinking & Healthy Aging with Dr. Shivani Gupta

Episode 258- How to Reduce Inflammation Naturally: Boost Energy, Gut Health & Longevity

🌿 Retreat Invitation

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Are you struggling with bloating, stress, hormone imbalance, anxiety or digestive issues in perimenopause?

In this episode of the Mind Movement Health Podcast, we explore Rest and Digest and how activating your parasympathetic nervous system can dramatically improve gut health, hormone balance, inflammation, metabolism and energy in midlife women.

In this episode, we cover:

- What “rest and digest” really means - The gut-brain axis and vagus nerve explained simply - Why perimenopause increases stress sensitivity - How cortisol impacts digestion and hormones - The connection between gut health and anxiety - Practical nervous system regulation tools you can start today - Blood sugar stability and midlife metabolism - Why you can’t heal your gut in fight-or-flight

Timestamps:

(00:29) Introduction to Rest and Digest

(01:44) The Nervous System Connection

(05:29) Hormonal Changes in Midlife

(06:45) Gut-Brain Axis Explained

(08:47) Signs of Nervous System Dysregulation

(10:32) Practical Ways to Improve Digestion

(13:07) Movement as Medicine

(13:57) Blood Sugar Regulation and Its Impact

(15:44) The Importance of Sleep

(17:01) Creating a Safe Environment for Healing

(20:10) Moving from Survival to Regulation

(21:41) The Retreat Experience

(25:43) Upcoming Retreat Announcement

(26:35) Final Thoughts on Digestion and Safety

Want to learn more about nervous system regulation?

Listen in to episode 302: Breathwork for Nervous System Regulation: How to Calm Anxiety, Reduce Stress & Build Resilience

🌿 Retreat Invitation

If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.

My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices.

Our early bird offer is available until 31st March- save $200!

Check it out and join our Pilates by the Mekong Retreat Here.

If you found this episode helpful, please like, subscribe and share it with another woman navigating midlife, perimenopause or chronic stress.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle speaks with Larissa Porter about nervous system regulation and practical breathwork tools adapted from military psychology to school and family life.

They discuss how breathwork supports children, teens and adults, signs of dysregulation, simple routines (like co-regulation and nightly practices), and when to seek extra help.

Listeners will gain quick, actionable techniques to calm stress, build resilience and support multi-generational emotional regulation.

Timestamps:

More about Larissa Porter:

Lou Porter is a high school educator, Master Breathwork Instructor and former military Psychological Examiner who helps families and school communities turn stress and overwhelm into clarity, calm and confidence. Drawing on 11 years in military psychology and her current work with teens, parents and educators, Lou specialises in nervous system education and practical breathwork tools that fit the reality of modern family life—supporting kids facing anxiety, social media pressure and school stress, while helping parents manage their own overwhelm and burnout. Through her business, Evolve by Choice, Lou delivers resilience programs for girls, teacher and parent workshops, and community breathwork sessions that support emotional regulation for both kids and adults.

Connect with Larissa:

Website: https://evolvebychoice.com.au/

Facebook: https://www.facebook.com/people/Evolve-by-Choice/100089491119708/

Instagram: https://www.instagram.com/evolve_by_choice/

Email: admin@evolvebychoice.com.au

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes.

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Have scoliosis or know someone who does?

In this episode, Dr. Mark Morningstar discusses scoliosis as a complex whole-body condition influenced by genetics, neurobiology, bone health, and lifestyle.

He explains why active stability, movement, nutrition, and nervous system regulation are crucial, shares practical prevention tips, and highlights modern, multimodal approaches to help children and adults manage and reduce progression.

Timestamps:

(0:04) Welcome to Mind Movement Health Podcast

(2:16) Scoliosis Insights with Dr. Mark Morningstar

(2:42) Daily Health Changes

(2:52) Understanding Scoliosis and Chiropractic Care

(8:01) The Role of Nutrition in Scoliosis

(13:50) Managing Scoliosis in Different Life Stages

(20:45) The Genetic Factors of Scoliosis

(27:26) Promoting Movement for Spinal Health

(33:10) Misconceptions About Back Pain

(36:55) The Brain’s Role in Spinal Curvature

(47:29) Future Directions in Scoliosis Treatment

(49:53) Taking Action for Scoliosis Care

(52:21) Connecting with Dr. Morningstar

More about Dr. Mark Morningstar:

Dr. Mark Morningstar is a world-renowned chiropractic physician, clinical researcher, and the founder of Back Genius. With over 20 years of experience and more than 60 peer-reviewed publications, Dr. Morningstar has dedicated his career to proving that scoliosis is far more than just a "curve in the spine"—it is a complex, whole-body condition rooted in genetics, neurobiology, and metabolic health. His groundbreaking research was the first to link scoliosis progression to neurotransmitter imbalances, leading to innovative nutritional protocols that help "re-train" the brain to hold the spine in a straighter position. Dr. Morningstar holds diplomate status in Spine Medicine, Integrative Medicine, and Clinical Nutrition.

He is the developer of the Scoliosis Activity Suit, a core training suit specifically engineered to create dynamic corrective forces during daily movement to improve scoliosis curvatures. Finally, he is the host of the Scoliosis World podcast, where he breaks down the latest research on spinal flexibility, patient management, predictive scoliosis modeling, and functional medicine strategies specific to scoliosis patients.

Connect with Dr. Mark Morningstar:

Website: https://www.backgenius.com/, https://scoliosispractice.com/

YouTube: https://www.youtube.com/@ScoliosisWorld

Podcast: https://www.podbean.com/podcast-detail/hx3dd-1bb9e8/Scoliosis-World-w-Dr-Morningstar-Podcast

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes.

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out!

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle explores how nervous-system-driven burnout differs from ordinary tiredness and why rest alone often isn’t enough.

Learn practical breathwork tools- coherent breathing (365 method), nasal breathing with extended exhales, and day-long nasal breathing, that can shift your body into a parasympathetic, restorative state and help with energy, clarity, and recovery.

Breathwork is a simple, science-backed part of a broader toolkit for preventing and healing burnout, alongside sleep, nutrition, reduced stressors, and time in nature.

Timestamps:

(0:27) Introduction to Burnout

(2:21) Understanding Nervous System Overload

(4:38) Online Breathwork Invitation

(5:56) Coherent Breathing Technique

(8:46) Nasal Breathing Practices

(10:21) Choosing Your Breathwork Adventure

(10:50) Recovery Isn’t Linear

(12:44) Invitation to Explore Breathwork Classes

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes.

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode Kate shares a personal journey from childhood dance to Pilates and, ultimately, breathwork, explaining how movement and breath helped regulate her nervous system, heal injuries, and address stored trauma.

She outlines the science behind breathwork, recounts her first experiences, and invites listeners to try a four-week online breathwork series starting February 18, including replays and a special podcast discount.

Timestamps:

(00:29) Introduction to My Breathwork Journey

(05:22) Finding Pilates in a Toxic Job

(09:58) Transitioning to a Pilates Instructor

(15:24) My First Breathwork Experience

(19:47) Incorporating Breathwork into Daily Life

(20:37) Becoming a Breathwork Facilitator

(22:48) The Power of Breathwork

(25:27) Conclusion and Invitation to Join Classes

Listen in to Episode 301 to hear how breathwork can help nervous system regulation.

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Apple Podcasts

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes.

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts