Coffee with Carly: Health, Rebuilt for Women
Most women have no idea how good they're supposed to feel — and it's not for lack of trying.
We're waking up at 6am for workouts, optimizing our nutrition, crushing it at work, holding everyone else together. We're doing everything we're "supposed" to do. Following all the wellness advice. Checking every box.
And yet… so many of us feel off. Burned out. Bloated. Anxious. Exhausted but wired. Brain fog that won't lift. Hormonal symptoms we're told are "normal." Running on cortisol and guilt more than actual energy.
Something isn't adding up.
I'm Carly, a registered dietitian & holistic health coach who spent my early career watching women be fed the same cookie-cutter version of 'wellness' — advice built on male biology, packaged for female bodies. Then I hit my own rock bottom: burned out (even while working my dream job), and became completely disconnected from my body.
That's when I realized the problem wasn't effort or discipline. It was the system itself. The hustle culture mentality. The way we've been taught to live, work, and achieve simply doesn't support how women actually function.
So I went searching for what actually makes women feel good. What happens when you work with your menstrual cycle instead of against it? When you prioritize nervous system regulation over productivity? When you tune into your intuition instead of drowning it out? When you understand your hormones, your energy, and your body's wisdom — and use that as your compass?
Coffee with Carly was born from that question.
Like a strong cup of coffee, this podcast is a wake-up call. Through personal riffs, honest storytelling, and conversations with women who are living differently, we explore what it really looks like to build a life that feels good — not just one that looks good. I blend science-backed women's health research with real-life application, mindset work, intuition, and embodied wisdom.
We talk about cycle syncing and hormone balance. Burnout recovery and nervous system regulation. Metabolic health and gut healing. Anti-hustle achievement and female entrepreneurship. Intuition, energetics, and human design. Brain fog, cortisol, adrenal health. Life transitions, identity shifts, and coming home to yourself.
This podcast is for high-achieving women who are tired of being tired. Who are ready to challenge hustle culture, listen to their bodies, trust their intuition, work with their cycle, balance their hormones, and create lives that actually feel like theirs.
You can be anti-hustle without being anti-achievement. Let me show you how.
Stay bold. Stay balanced.
I'm Carly, and I'm so glad you're here.
Coffee with Carly: Health, Rebuilt for Women
04 | Tiny Adjustments, Big Results
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Today's episodes is short but sweet. We discuss the power of tiny adjustments and how even the smallest of shifts can bring big changes. Enjoy this simple happiness tip that you can implement right away.
☕️ Stay bold, stay balanced, stay thriving
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0:00:00 Carly: Foreign. Welcome to Coffee with Carly, your weekly wake up call to a happier, healthier life. I’m your host, Carly Shade, and I’m here to uncover how good life can get. All right. Hi everyone. Welcome back to another episode of Coffee with Carly. Today is going to be short and sweet. I just got back from my daily walk. There’s this wonderful golf course that I live by that has this amazing walking trail around it.
0:00:39 Carly: So I have walked this trail almost daily for basically two years, and every single time I walk in the same direction. Well, today I decided to go in the opposite way. For whatever reason. Well, I guess the sun was setting and I wanted to be able to look at the sunset longer, so I just chose to go the opposite direction. And it’s about like a two and a half, three mile loop. And this entire walk felt so different, like I was on an entirely different trail.
0:01:12 Carly: I noticed things that I hadn’t seen before. I was more attentive, like things stood out. And it was honestly more fun than it’s been in a long time. And it was all because I walked on the same path, but a different direction. I had made the tiniest adjustment to my routine and everything changed. What a great metaphor for today’s lesson. So many of us are moving through life on autopilot, stuck, uninspired, on the same walking path, that same loop, going the same direction and getting the same results.
0:01:50 Carly: But if we can make even the tiniest adjustment, it can break us out of that monotony and open the door to new possibilities like the tiniest little flick, the tiniest little breeze. That’s all it takes to get us off this same loop. The best part, that is the best part, that the tiniest, smallest shift can have a huge impact. So where can you make a tiny adjustment in your life? Maybe you surprise yourself and you respond to a situation differently. You know you’re going to try doing the opposite of what you’d normally do.
0:02:28 Carly: Just see where that gets you. Just surprise yourself to the opposite of you normally do in an everyday situation. Or maybe you adjust your routine and you start your day with a walk outside, eyes in the sun, and just see how much happier and more awake you feel throughout the day. There’s a lot of science behind that, which we’ll dive into in another episode. Or maybe it’s something as small as taking a different routine or route to work or a different way that you run errands, go down the side streets, you could see a new side of your city or stumble on a place that inspires you.
0:03:06 Carly: Or what if you adjust your energy? Instead of pulling back when something feels overwhelming, Lean in and see what messages come through. These little shifts can lead to big changes. So what’s one mini adjustment that you can try today? All right, so that’s it. We like to mix it up here on Coffee with Carly. Some episodes are going to be really long, some are just going to be short and sweet. We like to keep it simple.
0:03:38 Carly: So think about one tiny adjustment that you can make and just try it out. It doesn’t have to be a big deal, just one tiny little shift. Walk around the track a different direction and see what opens up for you. Let me know what you come up with. As always, I love to hear about it. You guys can tag me in stories when you share insights on Instagram. Again, that’s where I like to hang out and it makes me so happy when you guys share your tiny adjustments, your tiny moments, things that resonated with you.
0:04:11 Carly: Always, always keep sharing on Instagram. It makes me so happy to see that. Or again, leave a comment here on this episode and if you haven’t already, be sure to subscribe and follow. Thanks again for tuning in and we’ll chat next.