As women with chronic illness, stress is our greatest nemesis. Managing it is crucial to healing our bodies & minds. In this jam-packed episode, Krista lists simple ways you can start reducing stress in your life right now.

Episode Timeline:

00:00 Reduce Stress NOW With These Simple Steps

00:55 Unique Effects of Stress on the Female Body

01:29 The Connection Between Debt & Stress

02:30 Physical Symptoms of Stress

03:04 Make Time for Self-Care

05:29 Trim Your To-Do List with a Currency Evaluation

06:33 Adjust Activities to Suit Your Needs

07:09 Outsource Your To-Do List

08:26 Service-Based Outsourcing to Save Time & Energy

09:02 How to Divide Household Tasks with Your Partner

10:04 Ways To Get Kids on Board for Chores

11:01 Rely on Your Extended Support System

11:39 Find Your Miracle Products for Saving Time & Energy

On She Lived, Krista Hernandez helps women manage & heal chronic illness through holistic means.

Visit the episode page [https://kristahernandez.com/reduce-stress-now-ep-9] for full show notes & a free copy of Krista’s Weekly Sanity Planner™

Follow Krista on Instagram [https://www.instagram.com/kristahdez/] & Pinterest [https://www.pinterest.com/KristaHdez/]

Got feedback or a story to share? Send it to krista@kristahernandez.com

Reduce Stress NOW with These Simple Steps

Body awareness is a key part of managing & healing chronic illness. And yoga is an excellent conduit for developing that awareness. In this episode, public health professional & movement practitioner Monique Lyle offers valuable expertise on integrating yoga into your treatment plan & life in general.

Episode Timeline:

00:00 Yoga for Body Awareness with Monique Lyle

01:44 How Lupus Informed Monique’s Movement Journey

02:34 Defining Body Awareness

02:52 How COVID Taught Us About Body Awareness

03:34 The 3 Parts of Body Awareness

04:46 The Cultural Programming That Numbs Our Internal Signals

09:13 Myths, Misconceptions, & Truth About Yoga

10:25 Spirituality v. Exercise in Yoga

11:28 Alignment & Safety in Yoga

12:50 Overcoming Yoga Fear & Intimidation

14:28 Differences Between Home Yoga Practice & Yoga Classes

18:37 The 3 Qualities to Look for In a Yoga Instructor & Studio

21:52 Body Awareness Benefits of In-Person Yoga Classes

24:00 Why Every Body is a Yoga Body

26:35 Modifications & Props For a Personalized Yoga Practice

29:08 Finding Internal Balance Through Yoga

34:30 Embracing Vulnerability as a Strength

36:22 How to Incorporate Yoga Into Our Daily Lives

44:22 The First Step for Starting a Yoga Practice

(Rest of time stamps & topics)

On She Lived, Krista Hernandez helps women manage & heal chronic illness through holistic means.

Visit the episode page [https://kristahernandez.com/body-awareness-monique-lyle-ep-8] for a transcript of this episode & a free copy of Krista’s Weekly Sanity Planner™

Take a virtual or in-person yoga class with Monique Lyle at Yoga Revelation [https://www.yogarev.com/]

Follow Monique on Instagram [https://www.instagram.com/moyoga4u/] & DM her about one-on-one yoga sessions.

Follow Krista on Instagram [https://www.instagram.com/kristahdez/] & Pinterest [https://www.pinterest.com/KristaHdez/]

Yoga for Body Awareness with Monique Lyle

Though it began with good intentions, the body positivity movement has become toxic & downright dangerous. The movement’s loudest voices are ignoring the impact of obesity on women’s overall health. In this episode, Krista explores the link between body positivity & chronic illness and offers a healthier path to start loving your body.

Episode Timeline:

00:00 The Danger of the Body Positivity Movement

00:33 The Consequences of Speaking Against the Body Positivity Movement

02:15 The Concept of Body Positivity vs. The Movement

03:05 The Connections Between Obesity & Autoimmune Disease

04:09 How the Body Positivity Movement is Triggering & Masking Chronic Illness

05:09 The Domino Effect of Obesity

05:38 Why Women of Color Are Especially At Risk

05:54 What the Body Positivity Movement Can Learn From Tom’s Shoes

06:30 A Healthier Approach to Body Positivity

06:40 Challenges to Loving Your Body with Chronic Illness

07:20 Peer & Family Pressure in the Quest for Body Positivity

08:04 The Perfect Body Myth

08:42 Understanding How Your Body Works

09:09 Effects of Weight Loss on Your Relationships

09:30 Strategies for Dealing with Toxic People

10:15 Giving Yourself Grace

On She Lived, Krista Hernandez helps women manage & heal chronic illness through holistic means.

Visit the episode page [https://kristahernandez.com/body-positivity-movement]for full show notes & a free copy of Krista’s Weekly Sanity Planner™

Follow Krista on Instagram [https://www.instagram.com/kristahdez/] & Pinterest [https://www.pinterest.com/KristaHdez/]

Got feedback or a story to share? Send it to krista@kristahernandez.com

The Danger of the Body Positivity Movement

A woman’s menstrual cycle is her fifth vital sign. In this episode, Krista talks with Nicole Bendayan, Holistic Nutritionist & menstrual health expert. As the founder of The Sync Society, Nicole helps women support their  bodies through cycle-based nutrition & other lifestyle factors.

Episode Timeline:

00:00 Cycle-Based Nutrition with Nicole Bendayan

00:45 Nicole’s experience with eating disorders & hormonal birth control

05:37 Toxic cultural programming about our periods

07:20 Informed consent for hormonal birth control

10:40 Menstruation as biomarker for women’s holistic health

14:22 Fertility & weight loss superseding overall health

17:40 Phases of the menstrual cycle

23:26 Hormonal fluctuation & brain function

26:35 Five types of PMS

28:31 Endocrine disruptors & effects on women’s hormones

32:45 Habit stacking to support lifestyle changes

36:21 Menstrual nutrition, fitness & hormone balance through the Sync Society Academy

41:46 Impact of gut health, nutrition, & food sensitivities on hormones

45:33 Envisioning life with a healthy menstrual cycle & balanced hormones

47:00 Leveraging strengths of menstrual phases to improve overall life

On She Lived, Krista Hernandez helps women manage & heal chronic illness through holistic means.

Visit the webpage [https://kristahernandez.com/cycle-based-nutrition-nicole-bendayan-ep-6/] for a full transcript of today’s episode & a free copy of Krista’s Weekly Sanity Planner™

Follow Krista on Instagram [https://www.instagram.com/kristahdez/] & Pinterest [https://www.pinterest.com/KristaHdez/]

Follow Nicole Bendayan on Instagram [https://www.instagram.com/nicole.bendayan/] and TikTok [http://tiktok.com/@nicole.bendayan]

Get access to Nicole’s free Get Synced Masterclass [https://enroll.thesyncsociety.com/masterclass/?variation=5vXu2oBK3Vd5Z8AbQMVG8k] and check out her line of Sync’d Supplements [https://getsynced.com/]

Click here [https://www.ewg.org/foodnews/dirty-dozen.php] for the 2023 lists of the Clean 15 & Dirty Dozen

Got feedback or a story to share? Send it to krista@kristahernandez.com

Krista Hernandez, Nicole Bendayan, chronic illness, holistic wellness, alternative medicine, integrative health, women’s health, birth control, hormonal imbalance, endocrine disruptors, biomarkers, synthetic hormones, menstrual nutrition, habit stacking, holistic nutrition, food sensitivities, gut health, PMS, cycle syncing, PCOS, endometriosis

#KristaHernandez #SheLived #Nicole Bendayan #chronicillness #holisticwellness #alternativemedicine #integrativehealth #womenshealth #birthcontrol #hormonalimbalance #endocrinedisruptors #biomarkers #synthetichormones #menstrualnutrition #habitstacking #holisticnutrition #foodsensitivities #guthealth #PMS #cyclesyncing #PCOS #endometriosis

Cycle-Based Nutrition with Nicole Bendayan

The menstrual cycle is a source of stress, frustration, and confusion for a lot of women. And for women with chronic illness, it can be a downright scary concept. In this episode, Krista talks about the cultural forces that keep women in the dark about their bodies & how we can start reclaiming power over our periods.

Episode Timeline:

00:00 Menstrual Cycle Makeover

01:27 General ignorance about how women’s bodies work

01:50 How misogyny has prevented reproductive education

02:25 Role of hormones in our bodies

03:55 Compartmentalization of symptoms in Western Medicine

04:33 Stigma around our menstrual cycles

05:45 Downside of wearable health technology

07:24 Why & how to start tracking your menstrual cycles

10:34 Normalizing conversation about our periods

On She Lived, Krista Hernandez helps women manage & heal chronic illness through holistic means.

Visit the episode page [https://kristahernandez.com/menstrual-cycle-makeover-ep-5/] for full show notes & a free copy of Krista’s Weekly Sanity Planner™

Follow Krista on Instagram [https://www.instagram.com/kristahdez/] & Pinterest [https://www.pinterest.com/KristaHdez/]

Got feedback or a story to share? Send it to krista@kristahernandez.com

Menstrual Cycle Makeover

In Episode 3 of She Lived, host Krista Hernandez shares the rest of her chronic illness story, which somehow includes James Brolin. Krista explains what led to her (finally) correct diagnoses of Hashimoto’s disease, Ehlers-Danlos Syndrome, and lupus (SLE). And she talks about the steps she took (and still takes) to heal her body, mind, and spirit.

For full show notes & links, visit the episode page on her website. [https://kristahernandez.com/kristas-chronic-illness-story/]

Krista's Chronic Illness Story Part 2

Wellness Coach & Host Krista Hernandez considers Episode 4 of She Lived to be the third date with you the listener, assuming you’ve listened to Eps 1-3. In this final installment of her introductory episodes, Krista discusses the mindset that goes hand-in-hand with a holistic approach to managing & healing chronic illness.

Apologies in advance to all women named Melanie. It’s nothing personal.

For full show notes & links, visit the episode page on Krista’s website. [https://kristahernandez.com/the-magic-pill-myth/]

The Magic Pill Myth

Welcome to Episode 1 of She Lived, hosted by Wellness Coach Krista Hernandez. She’s on a mission to help women with chronic illness to manage & heal their conditions using a holistic approach to health. Krista has lived with lupus & other conditions for most of her life. Through decades of practice, trial & error, and alternative medicine, she found her path to vibrant, lasting health. Now she’s helping other women do the same.

Get to know Krista in this inaugural episode. And FYI, you may want to lower your volume just a little. You can take the girl outta Jersey, but you can’t take Jersey outta the girl.

For full show notes & links, visit the episode page on her website [https://kristahernandez.com/welcome-to-she-lived/]



Welcome to She Lived

In Episode 2 of She Lived, host Krista Hernandez shares the first half of her own chronic illness journey. She talks about fibromyalgia misdiagnoses, skeletal problems, the impact stress had on her body, dealing with lots of different doctors, and much more.

Visit the episode page on Krista’s website [https://kristahernandez.com/kristas-chronic-illness-story/] for accompanying medical documentation and her special Golden Guest for this episode, the esteemed Sophia Petrillo.

Krista's Chronic Illness Story Part 1

She Lived is a podcast hosted by Wellness Coach Krista Hernandez. Every week, Krista and her expert guests help women with chronic illness to manage & heal their conditions using a holistic approach to health.

She Believed She Could So… She Lived

A podcast for women with chronic illness - hosted by a woman who gets it. With 20+ years of experience living with lupus & other conditions, Krista Hernandez shares valuable expertise & guidance on how to stop surviving & start living using a holistic approach to health. She also interviews other wellness experts on topics ranging from alternative medicine to household management. Frequent references to the Golden Girls, Parks & Rec, and other pop culture treasures included. New episode Mondays.

She Lived with Krista Hernandez