She has a degree in biochemistry and nutritional sciences and really looks at health from a macro approach to see the full picture of what her clients are dealing with. She helps them identify the root causes of hormonal imbalances and offers natural tools, evidence-based nutrition and sustainable practices to restore that hormonal balance in the body and nurture lasting self-care.

In the episode we speak about:

-What you should talk to your doctor about at your annual visit and what labs to ask for to get a better view of how you’re doing health-wise and hormonally as well as when to get them — she also shares a list that you can bring to your doctor which I’m including in the show notes

-What inflammation actually is and how to understand its presence in your body

-If everyone should be getting their hormones tested

-What it means if it takes longer to get pregnant than you think it “should” — this was a super interesting conversation and honestly quite calming

-The effect our reproductive health has on the rest of our bodies whether or not you are trying to conceive

-The impact stress and anxiety have on the body and how we can begin to manage that

-Nilli’s opinion on the role of a GLP-1 when it comes to weight and health management, plus what you must make sure you are doing if you are on one

-How we can work to create a life of balance in an unbalanced world — and I say work intentionally because it is a process and one that is ever-changing

For Nilli’s complete list of what to test for at your next doctor’s appointment (as referenced in the episode), ⁠click here⁠.

If you want to work with Nilli, you can get in touch with her via ⁠nourisheddaily.com⁠.

If her names sounds familiar to you, that is because her expertise, depth and breadth is vast and she has been sharing her wisdom and advice for years now through books, articles and classes. She is the author of ⁠“Raise Your Kids without Raising Your Voice,”⁠ ⁠“The Fear Fix,” ⁠⁠“Harmony at Home,”⁠ “⁠No More Tics,”⁠ and more books on Jewish family life and emotional wellbeing.

She is a weekly columnist for the Family First section of Mishpacha magazine and in conjunction with ⁠Jewish Workshops⁠, has produced numerous webinar courses on parenting, marriage, anxiety and stress management. She is the head of the ⁠Sarah Chana Radcliffe Parenting Academy⁠ where she trains and certifies parenting coaches internationally. You can get more from her at ⁠Dailyparentingposts.com⁠.

In this episode, we are focusing on getting you not only more sleep, but better quality sleep so you can live on less of it if that’s the stage of life you’re in. In our conversation, we speak about:

-The challenges of simply being a human being in the world

-Remedies for healing and how the brain works when it comes to certain modalities

-Why worrying is actually a choice and not something we have no control over

-How to rewire our brains to accomplish anything personal you are working on

-Why you may be having trouble sleeping and what’s going on below the surface that’s causing it

-How different people truly need different amounts of sleep and the perspective we can gain from that

-So many different remedies to help you sleep better — she really goes through a lot of ideas from the super simple and easy to the ones that require more time and focus (with a seemingly huge payoff)

-How to get ourselves to actually go to sleep earlier and why we have such a hard time doing so

…and so much more!

Here, all of the sleep methods she mentioned in the episode:

⁠Bach Flower Remedies: White Chestnut⁠

⁠Saje aromatherapy ⁠

⁠Sleep Well Restful Sleep Oil Blend⁠

⁠Silva Method ⁠

⁠Holosync⁠

⁠Book: The Joy of Doing Nothing⁠

Elisheva works with individuals and couples to help improve their quality of life and relationships — most commonly treating depression, anxiety, relationship problems and anything dealing with intimacy. She has a collaborative approach, which means she looks at her work as a partnership with each client.

In this episode, we basically have a mini (or honestly, extended) therapy session about a lot of common issues women may be dealing with in the religious community, outside of it and in the unique time we’re living in.

As frum Jewish women, we live a beautiful life with holy values. We plan and often host Shabbat meals every week, opening our homes to those who need it. We bake challah, daven, say Tehillim, try to do chesed when we can, often work outside of the home, raise children, try to be a giving and loving wife, find time to learn and grow as people, find time for our own wellbeing and self-care with exercise, preparing healthy meals, maybe even our own therapy, we prepare simchas for our families, make time for friends to nourish ourselves and focus on what’s going on in their lives, and so much more — the list goes on.

Even just crafting this list — which I’m sure is still missing a lot — shows me just how much we may have on our plates at any given time. So especially when you lean more to the overachieving, perfectionist side of the mental health spectrum, it can often feel like you’re not measuring up. We are taught that Hashem gives us time to partner with Hashem in this world, and the worst feeling is to feel like we’re not utilizing that potential. How do we know when it’s enough? How do we feel okay with just not being able to do it all?

So I brought on Elisheva Liss to help me work through this concept. She is a beautiful, well-spoken therapist who actually has her own book called “Find Your Horizon of Healthy Thinking: Hack Your Thoughts and Improve Your Mood” which really was a perfect match for this topic. In our conversation, we speak about the pressures frum women face today, how to feel more comfortable with where we’re at in this exact moment and how to use our brains to develop a healthier way of thinking and honestly, enjoy the lives that we’re leading.

Here, the books she shares in the episode:

168 Hours: You Have More Time Than You Think by Laura Vanderkam

The Rhythm of Life: Living Every Day with Passion and Purpose by Matthew Kelly

Slowing Down to the Speed of Life — by Richard Carlson and Joseph Bailey

Bittersweet by Susan Cain

Follow Elisheva on Instagram here.

Join her weekly newsletter here.

Rachel is a certified mindset, health, and behavior change coach who helps women break free from emotional eating, binge cycles, and the exhausting all-or-nothing mindset. Blending neuroscience, CBT tools, and over 12 years of experience, she guides her clients to build a healthy relationship with food — and with themselves. Her work isn’t about more control. It’s about freedom. It’s about peace. It’s about learning to trust your body again.

This was a topic I was excited to explore more deeply — while it’s focused on creating a healthy lifestyle, there is so much more around that that we delve into when it comes to building the life you want to be living and the habits that support it. We speak about letting go of perfectionism on that journey, how to navigate what a healthy lifestyle actually looks like for you and then the emotions that may come up along the way when getting there.

As women, our relationship with food can be layered and it’s one that comes up multiple times a day. Rachel works with women to get to a much freer place when it comes to choosing what to eat every day and just how to approach this aspect of our lives with a lot more calm.

These days, weight loss drugs are a hot topic as well and it feels that conversations around weight loss really run the gamut — first, we’re focusing more on body acceptance and not wanting to change to focusing on everyone doing weight loss drugs and how we feel about that to maybe feeling shame about wanting to lose weight and speaking openly about that to also wanting to love ourselves the way we are! — there can be feelings across the whole spectrum at different times in our lives and sometimes all at the same time. In this conversation, we speak about a lot of that. How you can feel confident and okay with wanting to lose weight if that’s your goal AND also work on loving yourself as you are.

Rachel has a new group opening up in July so reach out now! You can follow her on Instagram at @coach_rachel_rosenberg or connect via email at rachelr@mindbodyspirit.health.

Let me ask you something: Have you ever done something really hard—so hard you wanted to quit—but you kept going? Maybe it was holding a plank for one more excruciating minute, finishing a project at work, or having a tough conversation you’d been avoiding. How did you feel afterward?

Let me tell you a story about when I first realized just how powerful the mindset you build in the gym can be.

Years ago back in college, I found myself in a CrossFit gym surrounded by weights, sweat, and, quite frankly, a lot of men. I was one of the few women in the class, and I felt like I had something to prove—not to them, but to myself.

The workouts were brutal. I vividly remember one particular day: my arms felt like jelly, and the thought of picking up that barbell one more time seemed impossible. My mind was screaming at me to quit. But I didn’t. I took a deep breath, gripped the barbell, and finished the set.

What happened next was more than just the satisfaction of completing a workout. I felt different. Stronger, yes—but not just in my muscles. Something clicked for me. I realized the discipline, grit, and mental toughness I was building in the gym didn’t just stay there. It followed me to school, work, and even my relationships.

When I had a big project due or needed to have a vulnerable conversation, I remembered that moment in the gym. If I could push through those reps, I could handle this, too.

Here’s the thing: The gym is more than a place to get fit. It’s a life lab—a space where you experiment with resilience, build character, and practice showing up even when it’s hard.

Think about it:

• When you push through a tough workout, you’re learning how to push through tough days.
• When you focus on form and consistency, you’re practicing patience and discipline.
• When you cheer yourself on during those final reps, you’re strengthening your self-talk—an essential tool for navigating life’s challenges.
  
  

Life, much like the gym, isn’t always easy. But here’s the deal: showing up matters. You don’t skip work just because you’re tired—you’ve got bills to pay. So why do we sometimes treat our physical and mental well-being as optional?

What if you approached your workouts like they were a prescription for success in every area of your life? Because, spoiler alert, they are.

One of my clients, Sarah, shared something profound with me recently. She said, “I used to hate running, but now, when I lace up my shoes, I tell myself I’m not just running—I’m proving to myself that I can do hard things.”

So how do you take the mindset you cultivate in the gym and apply it to life? Let’s talk about some real strategies:

1. Visualize Success: Before that tough workout or challenging task, close your eyes and imagine yourself succeeding. When I picked up that barbell in CrossFit, I pictured myself finishing strong. That visualization carried me through the pain.
   
2. Build Your Self-Talk Muscle: During workouts, I tell myself, You are capable. This is what you train for. I believe in you. That same self-talk gets me through stressful moments at work or in relationships. Replace self-doubt with affirmations.
   
3. Remember Your Wins: When life feels overwhelming, think back to a moment you pushed through something tough. Use that memory as proof that you can do it again.

To all the women reading this, I see you. I see you juggling work, family, children, relationships, socializing, and your own goals. It’s not easy. But every time you show up—whether it’s in the gym, the office, or just for yourself—you’re building something extraordinary: resilience, confidence, and strength.

You’re not just lifting weights; you’re lifting yourself. You’re not just running miles; you’re running toward a stronger, more empowered version of you.

The next time you step into the gym, remember that you’re doing more than working out your body—you’re training your mind to handle life’s challenges with grace and grit.

And when you feel like quitting, picture the finish line, tell yourself you’re capable, and remind yourself of this truth: you’ve done hard things before, and you’ll do them again.

So, here’s my challenge for you: Show up for yourself today. Whether it’s a workout, a tough conversation, or just getting through a long day, know that you’ve got what it takes to keep going. And when you do, you’re not just building muscles—you’re building a mindset that can conquer anything.

Now, let’s hear from you: What’s one hard thing you’ve done recently, and how did it make you feel? Share in the comments—I’d love to celebrate your wins with you.

She of course, has her own personal journey to getting where she is today. Her own baal teshuva story has shaped her mission to help others find meaning and connection in today’s fast- paced, often overwhelming world. As the founder of The Tribe, a holistic wellness community, Atara leads a growing movement where spiritual growth meets modern self-care. She is very active herself and is a runner, yogi and loves to explore healthy cooking.

In the episode, we’re talking all about her new book that she wrote with Rabbi Dov Lipman which is all about reconnecting to your soul, your real inner essence which can so easily get lost in today’s world.

You know the feeling you get when you go to a really good shiur? It’s like everything just clicks and makes sense and you feel aligned with who you are really meant to be. That is this book.

Anxieties, insecurities, awkward social interactions, social media, meetings, family dynamics and more can easily make us feel like we’re not enough and can throw us off balance from knowing who we really are.

The goal of this book is to remind you of your inner essence, to give you tools to always be able to get back to your soul and to feel like you’re really living a connected life in the true meaning of the word — not the 2025 version.

In the episode, we speak about 

• Atara’s journey to writing this book
• Her main goal that she wants readers to take away from it
• How to connect more deeply to your soul and how to get back to it when you feel like you’ve strayed
• How to find balance and meaning in religious halacha and how that goes hand in hand with spirituality and a real relationship with Hashem
• Why the struggle and the process of growth is the way and why growth is never linear
• Practical tools to utilize in this world to get you back to a more spiritual place
• How we can make peace with social media and living a life in a technological world without making it black and white
• Cultivating more emunah and bitachon with the wisdom that she shares

…and so much more.

This book is a breath of fresh air and you can tell Atara has learned so much from just living as a human in this world that she is sharing with all of us.

Here’s the truth: Emotions aren’t random. They’re not something to push aside or “get over.” They’re messengers, packed with valuable information that can guide us if we’re willing to listen.

The Truth About Emotions

Emotions often get a bad rap. Society teaches us to “stay strong,” “think positive,” or “shake it off.” While there’s value in resilience, ignoring emotions or dismissing them as “irrational” robs us of an opportunity to learn.

What if we stopped seeing emotions as roadblocks and started viewing them as signposts?

That anxiety before a presentation? It’s likely trying to tell you that you care deeply about doing well. The frustration during a tough conversation? Maybe it’s signaling that a boundary has been crossed. Even sadness can be a quiet reminder that something meaningful needs your attention.

When we shift our perspective, emotions become tools, not burdens.

Validating Emotions: The Key to Understanding

The first step in using emotions as guidance is validation. Validation doesn’t mean agreeing with or amplifying your feelings—it means acknowledging them without judgment.

Here’s an example: Imagine you’re feeling overwhelmed by a long to-do list. Instead of brushing it off with, “I shouldn’t feel this way,” try saying, “I’m feeling overwhelmed because I have a lot on my plate right now. That’s okay. This is hard.”

Validation gives your emotions permission to exist, which is crucial for understanding what they’re trying to tell you.

Emotions as Information

Once you’ve validated your feelings, it’s time to get curious. Ask yourself:

• What am I feeling? Get specific. Are you angry, frustrated, or disappointed? Naming the emotion helps you understand it better.
• Why am I feeling this way? Look for the trigger. Did something happen, or is there an underlying need or fear?
• What is this emotion trying to tell me? Emotions often point to unmet needs, values, or boundaries.

Let’s break it down with an example:

• You feel anxious before a meeting.
• After validating your anxiety, you realize it’s because you don’t feel fully prepared.
• That anxiety is guiding you to take action—maybe review your notes or clarify your questions.
  
  

Turning Emotions into Action

The beauty of emotions is that they don’t just offer information—they also motivate action. Here’s how you can use them to guide you:

1. Pause and Reflect: When an emotion arises, take a moment to breathe and identify what you’re feeling.
2. Validate Without Judgment: Remind yourself that it’s okay to feel what you’re feeling.
3. Ask Questions: Explore what the emotion is trying to tell you.
4. Take Aligned Action: Use the information to make a choice that aligns with your values and goals.
   
   

A Personal Story

I remember a time when I felt stuck—completely overwhelmed by my own schedule. Every day felt like a battle between wanting to achieve my goals and feeling paralyzed by the sheer amount of work.

At first, I ignored the frustration and guilt, telling myself, “I should be able to handle this.” But the emotions kept resurfacing, louder each time.

Finally, I paused and really listened. The frustration wasn’t about the work itself—it was about the lack of boundaries I had set around my time. My emotions were trying to tell me that I needed to prioritize and say “no” to things that didn’t align with my goals.

Once I validated my feelings and acted on their guidance, everything shifted. I felt lighter, more in control, and—most importantly—aligned with what truly mattered to me.

Why This Matters for You

Emotions are part of the human experience—they’re not something to be avoided or feared. When you validate your emotions and use them as guidance, you empower yourself to make choices that align with your values, strengthen your relationships, and improve your overall well-being.

The next time you’re overwhelmed by feelings, try this: Pause, validate, and listen. Trust that your emotions are there to help, not hinder, you.

Let’s Start a Conversation

What’s one emotion you’ve been grappling with lately, and what do you think it’s trying to tell you? Write it down and think about how you’re using your emotions as guidance throughout your day.

Let’s normalize tuning in, validating, and letting our emotions guide us toward growth and fulfillment.

Here, she’s taking us on a journey toward her own mental fitness and the ways she helps clients on their journeys. More tips to come from Ellin in this series so stay tuned!

A few years ago, I found myself standing in the middle of a gym class, gripping a barbell, heart pounding. I was the only woman in the room. The guys next to me were loading up their weights, chatting about their PRs, while I was just trying to convince myself I belonged there.

That day, I almost walked out. But I didn’t. I stayed, finished the workout, and left feeling something I hadn’t expected—strong, not just physically, but mentally.

That moment stuck with me because it wasn’t just about lifting weights. It was about pushing through discomfort, proving to myself that I could do hard things. And over time, I realized that the resilience I was building in the gym was showing up in other parts of my life—having tough conversations, navigating career shifts, and working through moments of self-doubt.

And that’s exactly why mental fitness is so powerful. It’s not just about performance—it’s about how you show up for yourself in every aspect of your life.

What Is Mental Fitness?

Mental fitness is just like physical fitness—it’s about strengthening your mind to handle stress, overcome challenges, and perform at your best, no matter what life throws at you. It’s not just about managing anxiety or burnout; it’s about building the mental tools and strategies that allow you to thrive.

Think of your mind as a muscle. When you work it consistently—through practices like mindfulness, visualization, and mindset shifts—you develop resilience, clarity, and focus. These are the building blocks of success in any area of life.

What Is Performance Coaching?

Performance coaching takes mental fitness to the next level. It’s about helping you achieve specific goals, whether they’re related to your career, athletic performance, or personal growth. Coaching isn’t just about pushing harder—it’s about learning how to navigate the moments in the present moment when motivation is low, self-doubt creeps in, or life throws unexpected challenges your way.

Mental Fitness for Busy Moms and Women

Life as a mom is a constant balancing act. Between managing work, keeping up with household responsibilities, chasing after little ones, and trying to carve out even five minutes of peace, it’s easy to feel like you’re running on empty. You give so much to everyone else—your kids, your partner, your career—but when was the last time you poured into yourself?

That’s where mental fitness comes in. It’s not just about handling stress—it’s about building the resilience, confidence, and energy to show up as the best version of yourself, both for you and your family.

Little Ways to Build Mental Fitness Right Now

Mental Resilience: Handling the Chaos with Confidence

Motherhood throws challenges at you constantly—whether it’s navigating sleep regressions, tackling the mental load of family life, managing a career, or simply trying to be everything for everyone. Some days, it feels like there’s no room for you in the equation.

Together, we’ll build your mental resilience so you can approach these challenges with confidence and composure. I’ll help you reframe negative thoughts, manage the overwhelm, and create practical strategies to bounce back stronger—even on the days when you feel like you’re barely holding it together.

Optimizing Performance: Because Moms Are High Performers Too

Whether you’re managing a demanding job, training for a half marathon, or just trying to juggle a million responsibilities without losing your sanity, performance matters.

We’ll work on setting clear, achievable goals—whether that’s reclaiming time for yourself, finding a sustainable work-life balance, or pushing through the moments when motivation feels nonexistent. It’s normal to feel stuck or discouraged, especially during major transitions like returning to work after maternity leave or adjusting to life with older kids. I’ll help you understand these emotions, shift your mindset, and reignite your inner drive—so you can show up fully for yourself and your family.

Building Healthy Routines: Finding What Works for YOU

Let’s be real—moms don’t have the luxury of a rigid morning routine with an hour of meditation and a slow cup of coffee. But that doesn’t mean you can’t build habits that support your mental and physical well-being.

You can create realistic, sustainable routines that align with your goals—whether that’s carving out short but effective self-care practices, managing stress, or finding small moments in your day to recharge. It is important to build flexible routines that work in both the calm and the chaos.

Mindset Shifts for Success: Letting Go of Mom Guilt & Perfectionism

It’s easy to fall into the trap of thinking, I’m not doing enough. I should be able to handle this better. Other moms seem to have it all together.

You can change that narrative. You can tackle those inner voices of doubt and replace them with empowering thoughts. You can learn to shift from I can’t to I will—not through sheer willpower, but through practical mindset strategies that help you embrace growth, change, and self-compassion.

No, It’s Not Just You

If you feel exhausted, overwhelmed, or like you’ve lost a part of yourself in the midst of motherhood—you’re not alone. I work with so many women who are navigating these same struggles: adjusting to life as a new mom, shifting careers, rediscovering their confidence, and learning how to take care of themselves again.

And I get it, because I’ve been there too.

The good news? The mindset you build in one area of your life—whether it’s setting boundaries, prioritizing your health, or finding balance—can transform everything.


Want more from Ellin? Stay tuned for another new feature next week!

Shira counsels couples and individual women specializing in relational trauma and interpersonal conflict. She also runs IFS mini workshops for personal development and growth.

Shira also released a book at the end of last year all about IFS, speaking about the therapy through the lens of Torah and helping others in the observant world connect more deeply to the modality.

In our conversation, we speak about:

-What IFS is and how it works

-Why Shira wanted to write a book for the Jewish community about it and how it makes the modality more accessible

-What parts we are all made up of and how to use those to better understand yourself and how to heal

-How this all connects to Judaism and Torah…and more!

To demonstrate the work of IFS, we actually go through a real simulation where I am the patient and share a little bit about one of my parts and she walks us through how I can understand that in a different way and not feel threatened by it. Instead, she taught me how certain questions you can ask yourself can change the way you look at it and treat both yourself and certain situations with more compassion, ultimately approaching life in a healthier way.

Full disclosure, I have really felt a change in myself since our conversation. It sounds crazy but I have begun to question my insecurities or overthinking tendencies since going through the modality with her a little bit more in the simulation and it’s changed the way I think about certain situations. Instead of ruminating. I’m really amazed by what just a little bit of IFS work can do and so grateful that I have this tool now in my back pocket.

Shira can be contacted through email at shifruchie@gmail.com or WhatsApp at 347-255-3514.

You can get her book on Amazon here.