Part 2 of 3: Real Talk with Dr. Mike: Q&A on Building Strength, Healing Smarter, and Aging Powerfully

After the incredible response to last week’s post on Strength, Resilience, and What Your Body’s Been Trying to Tell You, I knew we couldn’t stop there.

Dr. Mike’s message struck a chord — reminding so many of us that our bodies don’t just want to survive, they want to thrive. But let’s be honest: it’s one thing to read about muscle loss, stress hormones, or energy dips… and another to know what to actually do about it in real life.

That’s why I invited Dr. Mike back for a special Q&A session — to answer the questions I hear most from my clients, students, and readers who are ready for real change but aren’t sure where to start. From strength training after 40 to balancing progress and recovery, this conversation is practical, personal, and deeply aligned with the Intentional Calm philosophy of healing with purpose.

Let’s dive in.

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What inspired you to focus on helping busy professionals and parents build strength and confidence?

My dad’s health struggles with Alzheimer’s made me realize how much prevention matters and how often it’s ignored until it’s too late. 

Most people wait for something to break before taking care of themselves. I wanted to change that. Now I help people who spend their lives taking care of others build strength, confidence, and longevity so they can show up fully for the people they love.

What’s one common misconception people have about starting strength training later in life?

That it’s too late or that getting stronger means getting bulky. Neither is true. Your body can build muscle and adapt at any age. The right kind of training helps you move better, boost energy, and protect against chronic disease. Strength training isn’t about extremes, it’s about taking back control of your body and your health.

What do you see as the biggest barriers for people in their 40s, 50s, and 60s when it comes to consistency?

Time and identity. Most of my clients have spent decades putting family and work first. They don’t see themselves as “fitness people” anymore. Once they realize that taking care of themselves is taking care of their family, everything changes. It’s not about doing more, it’s about making health part of who they are again.

What changes do you notice once clients start prioritizing strength and recovery?

Energy is the first thing for sure. They move easier, sleep better, and hurt less. But the deeper change is mindset. They stop doubting themselves. They stand taller, feel capable again, and often say, “I feel like myself for the first time in years.” For me, watching those mindset shifts is the most rewarding part.

For someone who feels too busy to start, what’s one simple step they can take today?

Start small. Two 30 minute (or less) strength sessions a week can make a difference. Don’t worry about doing it perfectly. Just be consistent. Health isn’t built through massive life overhauls, it’s built through small, repeatable wins.

What do you wish more people understood about staying strong and confident as they age?

It’s not just about looking younger (though that can be a bonus), it’s about living longer, better. The goal isn’t to turn back time, it’s to stay strong enough to do the things that matter most. Strength, good nutrition, quality sleep, and managing stress work together to keep you mobile, able, confident and resilient.

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Fun Facts

• Daily habit you can’t live without: Morning coffee. It’s quiet time before the day starts. It’s also good for your health but that could be a whole other conversation. Ha!
• If you could train with anyone: Eric Helms.  He combines evidence with practicality.
• Coffee order: Kalita pour-over, 16g coffee to 250g water at 197°F

Three words clients would use to describe you: Knowledgeable. Relatable. Grounded.

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🟨 Closing Thoughts from Mary-Anne

If there’s one thing I hope you take away from this Q&A, it’s this: you don’t have to choose between physical health and inner harmony. You can strengthen your body with intention and nourish your spirit with compassion. The best results happen when we stop compartmentalizing and start integrating — strength, energy, emotion, and peace working together.

Next week in Part Three, we’ll bring it all home — exploring how physical strength, emotional alignment, and energetic balance merge in my work (and how you can begin your own Wholistic + Holistic Reset with intention).

Until then, choose one thing from today’s conversation — one shift, one mindset, one action — and begin there.

Because as we say often around here:

Challenge creates change.
And small steps, taken intentionally, create lasting transformation.

Be well,
💛 Mary-Anne

Part 1 of 3: Strength, Resilience, and What Your Body's Been Trying to Tell You

This week’s post builds on the foundation of Lifestyle Medicine, where we explored the importance of not waiting for a crisis before taking care of ourselves. Today, I’m taking that conversation a step further — and bringing on a guest expert to talk about what he does best.

Join me this week and over the next two posts as we explore what happens when holistic health meets wholistic health, and how true healing begins when we treat the whole self.

When it comes to healing, I often talk about energy, emotion, and the nervous system. But let’s not forget: this body we live in? It’s our home. And when it speaks — through fatigue, tension, or pain — we’re meant to listen.

I recently asked my friend and colleague, Dr. Mike Laviolette, owner of Evolve Health, to share his wisdom around physical resilience. Dr. Mike is a Doctor of Physical Therapy and board-certified orthopedic specialist who helps people move better, feel stronger, and live pain-free through intentional, whole-body training. (Oh yes — he said "intentional" and you know that word speaks my language! 💛)

So today, I’m inviting him into the Intentional Calm space to offer a perspective that pairs perfectly with holistic healing — because physical health isn’t separate from emotional or energetic health. They all work together.

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From Dr. Mike Laviolette, DPT

Feeling Softer, Tired, or Stressed? Your Body’s Trying to Tell You Something.

You’ve probably noticed it. Things that used to work just don’t anymore.
You’re eating healthy, walking, maybe even tracking calories… yet your body feels softer, your energy dips faster, and it takes longer to bounce back.

You don’t want to live in the gym or give up your favorite foods — you just want to feel toned, strong, and confident again.

If that sounds familiar, you’re not alone. A lot of people I work with start in that same place. Frustrated, discouraged, and wondering if this is just “part of getting older.”

But what’s happening has a name: Sarcopenia — a loss of muscle that starts creeping in during your late 30s and 40s. When muscle goes down, metabolism slows, strength fades, and even simple things like carrying groceries or climbing stairs can start to feel harder. It also increases your risk for things like diabetes, heart disease, osteoporosis, and cognitive decline.

The good news?
You can turn that around. When you build muscle intentionally (Yes! — see why I love this guy? 🙌), with the right training, the right nutrition, and a bit more focus on recovery, things feel different. You feel capable again. You look firmer. You have more energy for the things you actually want to do.

Dr. Mike was kind enough to share a game plan we can start today. Even small shifts in our daily routine can add up. Remember: challenge creates change — and if we keep doing what we’ve always done, we’ll keep feeling the same way. So if you’re ready for something different, take a look at what Dr. Mike recommends below…

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🏋️ The 4 Pillars of Thriving After 40

(As shared by Dr. Mike)

1. Exercise: Train for Strength, Not Burnout
We don’t need more cardio or bootcamps. We need strength.
Lifting builds lean muscle, supports metabolism, and keeps you moving confidently for decades to come.

2. Nutrition: Fuel Your Body. Don’t Deprive It.
Your metabolism isn’t broken — it just needs better fuel.
Prioritize protein, eat real food, and stop starving yourself. You’ll have more energy and better results.

3. Sleep: So You Actually Wake Up Rested Again
Poor sleep wrecks progress.
Create routines that help you unwind — less screen time, consistent bedtimes, a calmer mind. Your body can’t thrive if it never gets to recharge.

4. Stress: Because Cortisol Counts
Life’s not slowing down, but your body can only handle so much.
Walking, journaling, breathing, even saying no more often — these will all help bring your system back into balance. (Incredible that he is talking about setting  boundaries!  Yes!💛) 

"These four pillars work together. When one’s off, everything feels harder. When they’re aligned, your body starts cooperating again. You feel strong, calm, and in control.

It’s not about doing more. It’s about doing what matters most."

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💛 My Reflection

Dr. Mike’s insights remind us that the path to balance isn’t about extremes. It’s about alignment — body, mind, and spirit.

In Part Two, I’ll be sitting down with Dr. Mike for a Q&A-style post where he’ll answer some of the most common questions I hear from clients and students — from strength training tips to healing through intentional movement.

Then in Part Three, we’ll explore the deeper integration of physical health with energy work, intuitive healing, and emotional wellness — the space where wholistic meets holistic in the most transformational way.

Stay tuned for the next two posts in this powerful series… and start your reset — even if it’s just a few minutes today.

Be well,
Mary-Anne

Embracing Lifestyle Medicine: Why You Shouldn’t Wait for the Wake-Up Call

We’re All Guilty of It

Ignoring the subtle signs. Pushing through fatigue. Telling ourselves we’ll “get back on track” when things calm down — even though life rarely does.

But here’s the hard truth: most people don’t decide to change their lifestyle until something forces them to. A health scare. A diagnosis. A wake-up call that shakes them to their core.

Lifestyle medicine challenges that story. It’s not about reacting to illness — it’s about living in a way that prevents it. It’s about choosing wellness before you’re told you have no other choice. It’s about being proactive versus reactive.

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What Lifestyle Medicine Really Means

Lifestyle medicine isn’t a buzzword. It’s a science-backed approach that uses everyday habits — nutrition, movement, sleep, stress management, and social connection — as powerful forms of prevention and healing.

It’s the art of taking care of yourself so that your body doesn’t have to shout to get your attention.

Think of it like maintaining your car: you wouldn’t wait for smoke to billow from the engine before changing the oil. The same goes for your health. Regular tune-ups — nourishing meals, mindful movement, restful sleep — all keep your inner engine running smoothly.

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Why Waiting for a Health Scare Isn’t the Answer

We’ve all heard someone say, “My doctor told me I had to change my diet,” or “The heart attack was my wake-up call.”

Those moments are sobering — but they’re also preventable. The signals start long before crisis mode: poor sleep, stubborn belly bloat, brain fog, that constant hum of stress you’ve learned to live with.

Your body whispers before it screams. Lifestyle medicine teaches you to listen to those whispers.

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The Power of Proactive Choices

Every small choice you make adds up:

🌿 Nutrition: Choose foods that fuel you — whole, colorful, and close to the earth.
🌿 Movement: Find ways to move that bring you joy, not guilt.
🌿 Sleep: Protect it like the medicine it is.
🌿 Stress Management: Pause. Breathe. Journal. Meditate. Let go.
🌿 Connection: Surround yourself with people who lift your energy and calm your spirit — not the ones who seem to drain it (you know the type).

You don’t have to overhaul your life overnight. The most profound shifts happen through small, consistent steps that align with who you want to become.

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A Holistic View of Health

There’s no one-size-fits-all path. Lifestyle medicine honors the whole person — body, mind, and spirit.

It’s not about perfection. It’s about balance, awareness, and self-respect. You can still enjoy dessert, take rest days, and have fun — in fact, those moments are part of a healthy, vibrant life.

Because joy is medicine, too.

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Journaling Reflection

Take a quiet moment to write:

“If I didn’t have to wait for a doctor’s orders, what’s one small lifestyle shift I can begin today that my future self will thank me for?”

Let that one change be your beginning — not your reaction.

💫 A colleague recently shared a quote I now live by:

“Will this benefit me tomorrow?”

Sit with that for a moment. It can relate to anything and everything — and it’s profound.

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Closing Thoughts

Your health story doesn’t need a dramatic turning point to begin. You can start right now, from exactly where you are, with the choices already in your hands.

Don’t wait for a wake-up call.
You deserve to live with energy, balance, and calm — today.

With love and light,
Mary-Anne

The Secret Link Between Gut Health & Sleep Quality

We’ve talked about the gut-brain connection and we’ve explored the trend of sleepmaxxing. Now it’s time to pull the threads together — because your gut health and your sleep are more connected than you might think.

If you’ve ever had trouble falling asleep after a heavy meal, or noticed you crave junk food after a sleepless night, you’ve already felt this link in action. Science is now catching up, showing us that the gut and sleep form a two-way street: each one directly impacts the other.

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🧠 How Gut Health Affects Sleep

Your gut isn’t just digesting food — it’s producing chemicals that guide your sleep cycle.

• Serotonin production: Up to 90% is made in the gut, and serotonin is the building block for melatonin (your sleep hormone).

• Digestive discomfort: Gas, bloating, or reflux can disrupt deep sleep.

• Inflammation: An imbalanced microbiome triggers stress signals that make it harder to fall — or stay — asleep.

A nourished gut means a calmer body, and that calmness flows into more restful sleep.

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🌙 How Poor Sleep Hurts the Gut

The connection runs the other way too.

• Stress hormones: Lack of sleep raises cortisol, which disrupts digestion.

• Weakened microbiome: Research shows poor sleep can alter gut bacteria balance in just a few days.

• Food cravings: When you’re tired, you’re more likely to reach for sugar and processed foods — which harm gut health.

It’s a cycle that can keep spiraling — unless you break it with mindful habits.

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🌟 3 Simple “Duo Habits” to Heal Both

1. Eat early, sleep better: Finish dinner 3+ hours before bed so your body can focus on rest, not digestion.

2. Choose calming foods: Foods like bananas, oats, and almonds support serotonin and melatonin naturally.

3. Evening rituals: A short meditation, journaling, or herbal tea can soothe both your nervous system and your gut.

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📝 Journal Prompt

Reflect this week: What one small shift could I make that would improve both my gut and my sleep?

Examples: eating dinner earlier, reducing caffeine, or swapping scrolling for a calming bedtime routine.

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✨ Final Thoughts

Your gut and your sleep aren’t separate — they’re partners. When you nurture one, the other thrives. Small, intentional choices ripple out into more balance, more energy, and more peace in your everyday life.

This wraps up our 3-part mini-series! 🌿 I hope you found these posts inspiring and practical. Remember: wellness doesn’t have to be complicated — it’s about tuning into what your body needs and honoring it with calm, intentional care.

💬 I’d love to hear from you: Which part of this mini-series resonated with you most — gut health, sleep, or the connection between the two?

The Rise of Sleepmaxxing: Hacks That Work vs. Hype

We all know the feeling of dragging through the day after a restless night. Your
thoughts are foggy, your mood is shaky, and even your morning coffee can’t seem to cut through the haze. Sleep is one of the most powerful forms of medicine we have — yet it’s also one of the most overlooked.

Enter Sleepmaxxing — one of the hottest wellness trends of 2025. It’s all about treating sleep like the ultimate performance booster. From gadgets and supplements to rituals and hacks, people everywhere are searching for ways to sleep deeper, longer, and better. But which ideas actually help, and which ones are just hype? Let’s dive in.

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💤 Why Sleep Matters More Than We Think

Sleep isn’t wasted time — it’s repair time. While you rest, your body is working hard to:

• Clear toxins from your brain (hello, mental clarity!)

• Regulate hormones like cortisol, melatonin, and leptin

• Repair tissues and muscles for recovery and resilience

• Process emotions and memories for stronger mental health

Without enough quality sleep, every part of your health — from mood to immunity — starts to suffer.

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🌟 Sleepmaxxing in Action: What’s Trending Right Now

Here are some of the most talked-about tools and tricks:

• Sleep trackers + wearable devices

• Blue-light blocking glasses

• Magnesium supplements + calming teas

• Weighted blankets and blackout curtains

• Red light therapy + sound machines

It’s easy to get swept up in the gadgets, but sleepmaxxing doesn’t have to be expensive.

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🔬 Science vs. Hype

What really works:
✔ Keeping a consistent sleep schedule
✔ Sleeping in a cool, dark room
✔ Limiting caffeine and alcohol late in the day
✔ Creating a wind-down routine

What’s promising but still experimental:
~ Red light therapy
~ Certain nootropics and supplements
~ Some sleep apps (helpful for tracking, but not a cure-all)

What’s often overhyped:
✖ Fancy devices that cost hundreds but don’t address the basics
✖ Extreme routines that create more stress than calm

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🌿 Holistic Sleep Rituals That Work

You don’t need expensive tools to improve your rest. Try weaving in:

• Evening wind-down: herbal tea, gentle stretching, or journaling

• Breathwork or Reiki: calming your nervous system before bed

• Bedroom reset: clutter-free space, calming colors, plants that purify air

• Digital detox: screens off an hour before sleep

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📝 A Simple 7-Night Wind-Down Challenge

For the next week, try this 3-2-1 Rule:

• No food 3 hours before bed

• No work 2 hours before bed

• No screens 1 hour before bed

Journal each morning: How do I feel today compared to yesterday? Notice which shifts make the biggest difference in your sleep quality.

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✨ Final Thoughts

Sleep isn’t just downtime — it’s your body’s way of recharging your mind, balancing your mood, and restoring your energy. When you treat sleep as sacred, everything else in life feels lighter and easier.

Stay tuned for next week’s blog post — where we’ll bring it all together and explore the hidden link between gut health and sleep quality.

💬 I’d love to know: What’s your favorite bedtime ritual? Share it in the comments and let’s inspire each other to rest better.

Is Your Gut Making You Anxious? The Gut-Brain Connection Explained

We’ve all had those “butterflies” before a big presentation, or that sinking feeling in the stomach when life throws us a curveball. That’s your gut-brain connection at work. But what if I told you that your digestive health influences so much more than butterflies? Your gut may be quietly shaping your mood, your energy, your sleep, and even your sense of calm.

In this first post of my 3-part mini-series, we’re diving into gut health — why it’s one of the hottest wellness topics right now, how it’s linked to your mental well-being, and what you can do (starting today) to heal from the inside out.

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🌱 The Science Made Simple

Your gut is home to trillions of bacteria, fungi, and microbes that together form your microbiome. Think of it as a bustling community — when it’s balanced, you thrive. When it’s out of balance, your health suffers.

Here’s where it gets fascinating: your gut and your brain are in constant conversation through the vagus nerve (your body’s “superhighway” of information). Roughly 90% of serotonin (your “feel-good” hormone) is produced in the gut, not the brain. No wonder what you eat and how you digest it can have such a powerful effect on your mood, energy, and resilience.

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🚫 Common Gut Disruptors

If you’ve been feeling off — anxious, bloated, or just not yourself — your gut might be waving a red flag. Some common culprits include:

• Ultra-processed foods packed with sugar and additives

• Stress & anxiety (cortisol changes how we digest food)

• Antibiotics and over-sanitization (which wipe out good bacteria too)

• Low-fiber diets that starve the microbiome

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🥑 Healing from the Inside Out

The good news? Your gut is resilient — and small changes make a big difference.

• Eat gut-loving foods: fermented foods (yogurt, sauerkraut, kimchi), fiber-rich veggies, and prebiotic foods (bananas, garlic, asparagus).

• Soothe your system: meditation, Reiki, journaling, and mindful breathing lower stress that disrupts digestion.

• Practice mindful eating: slow down, savor your food, and notice how it makes you feel.

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📝 A Simple Weekly Challenge

Want to tune in to your own gut-brain connection? Try this for 7 days:

1. Add one gut-friendly food each day.

2. Journal after your meals: How do I feel physically and emotionally right now?

3. Notice patterns between what you eat and how you feel.

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✨ Final Thoughts

Your gut isn’t just about digestion — it’s about balance, calm, and vitality. When your gut is happy, your brain feels the difference.

Stay tuned for next week’s post, where we’ll explore another hot wellness trend: sleepmaxxing — optimizing your rest for energy, clarity, and calm. And then in Week 3, we’ll bring it all together with a look at how gut health and sleep deeply influence each other.

💬 I’d love to know: What’s one gut-friendly food or ritual you already use to feel your best? Share it in the comments — your tip might inspire someone else’s healing journey.

Redirecting Your Energy

Today I want to bring you a short and sweet message—something I do often to
maintain balance. It’s a practice I rely on to shift my perspective, and I hope you find it as helpful as I have over the years.

Sometimes it feels like life keeps stacking the odds against us. We try to move forward, but one challenge after another pops up—like we’re forever playing catch-up, always behind the 8-ball. It’s exhausting.

And when that happens, it’s so easy to slip into frustration, anger, or self-doubt. We replay conversations, stew in negativity, or wonder why others seem to have it easier. But staying in that energy only keeps us stuck.

Here’s the shift: we may not control the circumstances, but we can redirect our perspective. This doesn’t mean ignoring pain or pretending everything is fine. It means choosing not to let the negativity take root in us.

Imagine pivoting in the moment:

• From frustrated → fulfilled by looking for one thing you’ve already done well today.

• From angry → accepting by acknowledging, “I can’t change this piece, but I can choose my next step.”

• From stuck → compassionate by extending kindness to yourself first, and then to those around you.

And remember—you are not alone in this. Everyone carries their own struggles, though we may not always see them on the surface. We never know what battles someone else is fighting inside. So as much as you need to have compassion for yourself, extend that same compassion outward. If someone frustrates you, pause and consider that they may be going through something heavy too. Allow them grace.

Negativity will always exist—it’s part of being human. But rising above means standing in your truth, holding onto your peace, and choosing to lead with compassion. Each time you redirect, you take back your power. You move from reaction to intention. You remind yourself—and others—that kindness and perspective are choices available in every moment.

So today, ask yourself: Where can I pivot? Where can I soften, let go of the weight, and rise higher?