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Do you struggle to say those two little letters – N-O? You're not alone.

In this deeply personal exploration of boundaries, we dive into why saying "no" feels so difficult—especially for women, mothers, and caregivers—and why it might be the most radical form of self-care you can practice. Drawing from fascinating research by Dr. Vanessa Bonds at Cornell University, we discover that people actually respect our boundaries more than we think they will. The chronic people-pleasing many of us engage in doesn't just drain our energy; it disconnects us from what truly matters.

For those caught in the "sandwich generation," simultaneously caring for aging parents while supporting adult children or grandkids, boundary-setting becomes even more critical. When everyone needs a piece of you, who advocates for your needs? The answer is simple but profound: you must become your own advocate. Through practical scripts, time-buying strategies, and simple mindset shifts (like the powerful reminder that "every no to someone else is a yes to yourself"), this episode offers actionable ways to reclaim your time, energy, and joy.

Setting boundaries isn't selfish—it's necessary for showing up as your best self for those you truly want to serve. Ready to transform your relationship with "no" and create a life that feels intentional rather than reactive? This episode might just change everything. Listen now, and take the first step toward a more vibrant, aligned life where your needs matter too.

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What if the secret to living with more joy isn't trying to eliminate stress, but transforming how your nervous system responds to it? In this illuminating conversation with yoga therapist and mindfulness coach Rachel, we explore the fascinating relationship between our brain's stress response and our ability to experience gratitude, optimism, and resilience.

Rachel explains how stress literally narrows our vision, making us see only what's wrong while missing what's right. When we're overwhelmed, our nervous system shifts into fight-flight-freeze mode, making it nearly impossible to access positive emotions or see creative solutions. But through simple mindfulness practices, we can train ourselves to maintain a broader perspective even when challenges arise.

The conversation reveals startling insights about our daily habits – like how checking your phone first thing in the morning floods your body with stress hormones before you've even had breakfast. Instead, Rachel suggests practicing "embodied gratitude," where you physically experience positive sensations in your body rather than just mentally listing things you're thankful for. This seemingly small shift activates your parasympathetic nervous system, creating a physiological state of calm that makes subsequent challenges more manageable.

We dive deep into how self-talk dramatically influences stress levels, with Rachel introducing the concept of "self-friendliness" – talking to yourself with the same supportive tone you'd use with a good friend. This internal dialogue isn't just psychological comfort; it creates measurable changes in how your body processes stress hormones.

For those seeking practical applications, Rachel shares a range of accessible practices, from facial relaxation techniques that signal safety to your brain, to mindful moments between work tasks, to "screenless Sundays" that create space for genuine restoration. The beauty of her approach lies in its simplicity – start with just one two-minute practice attached to something you already do daily, and build from there.

Ready to shift from surviving to thriving? Listen now to discover how small mindfulness practices can help you see life's full picture and reclaim your natural capacity for joy.

https://www.LifeIsDelicious.ca/bookshelf ( Happy Is Not An Accident)

Find Marnie Martin here:

Website : https://www.LifeIsDelicious.ca ( Podcast) and

https://www.MarnieMartin.com ( Voice Over )

Email: marnie@marniemartin.com

Join the FREE Facebook Community here:

Life Is Delicious Facebook page

https://www.facebook.com/lifeisdelicious

Connect with Rachel:

Website : https://www.rachelposner.com

Nervous system regulation practice:

https://www.rachelposner.com/take-5-practice

7-day membership trial: https://yourbrainonmindfulness.rachelposner.com/your-yoga-a-virtual-community-member

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Hi! I'm Marnie Martin and I'm a multi-passionate entrepreneur, best selling author and "hot" Midlife Mama ( literally) and I created the "Life Is Delicious" podcast with one simple mission in mind… to help strong, beautiful midlife souls just like you to reclaim your power and turn up the volume on your inner voice so that you can write your own recipe for a next chapter life that is infused with joy and vitality nourishing your soul on every level!

Midlife can be a huge challenge. Whether you are struggling with a career change or an empty nest, going through a divorce, or taking care of aging parents, it can be hard to navigate all of the things you need to do, while trying to find time for your own self care. Add to that all the curve balls that menopause throws at us, and it can be a recipe for disaster, exhaustion and overwhelm. And trust me, I’ve been there through all of the above and I’m here to show you that midlife doesn't have to be a crisis...it can be a beautiful invitation to remember who we are, to rediscover a new version of ourself or to completely reinvent our life to reflect who we are becoming now... No matter what you hunger for.

I'm here to take you on a journey back to self love, passion and purpose because it's NEVER too late to begin again and create an intentional life filled with the vitality and happiness you've been dreaming of. Each week, I'll be chatting with health and wellness specialists, spiritual growth experts, lifestyle coaches and inspiring courageous guests who have some juicy stories to share and you'll come away with actionable strategies, tools and guidance on how to navigate this next chapter of life with grace, gumption, resilience and a whole lot of laughter.

So, If you are ready to get out of your own way, to start trusting your gut and truly create the life that you know you deserve, then you are in the right place.

After all...we were not put here on this planet to struggle, or go just through the motions and simply exist, we were all born to thrive and life is SUPPOSED to be delicious. Come along on this journey with me as we excavate our most authentic desires and get curious about what makes our own secret sauce!

This is going to be so much fun!

So make sure you subscribe wherever you listen to your podcasts so that when the next episode drops, it’ll be cued up and ready for you… Let’s fill our metaphorical life cups up, one delicious episode at a time !

I can't wait to be part of your DELICIOUS LIFE!

https://www.LifeIsDelicious.ca/bookshelf ( Happy Is Not An Accident)

Find Marnie Martin here:

Website : https://www.LifeIsDelicious.ca ( Podcast) and

https://www.MarnieMartin.com ( Voice Over )

Email: marnie@marniemartin.com

Join the FREE Facebook Community here:

Life Is Delicious Facebook page

https://www.facebook.com/lifeisdelicious