Wellness etc.

Portia Michau

Wellness etc. is a podcast about cutting through the noise of modern wellness culture. Hosted by holistic health coach and personal trainer Portia, this show explores women’s health, nutrition, nervous system regulation, body image, and the psychology behind our relationship with food and wellbeing. Expect honest conversations about wellness trends, diet culture, hormones, and the realities of building a truly healthy life.

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32 episodes
a few times a week
Avg 46 min
English

Episodes 32

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S1 · E34
Yesterday · 52 min
#34 | From Restriction To Fuelling Like An Athlete | with Nina Gelbke
Nina is a vegan sports nutritionist, crossfit athlete and one of the most refreshingly honest voices in the nutrition space. In this episode Nina shares her personal journey with food and her body, what it has been like managing type 1 diabetes, and how her own experiences shaped the way she works with people today. We also get into the nutrition conversations she finds herself having most often and the lessons she has learned along the way. We cover: Nina's personal journey with food, her body and disordered eating Managing type 1 diabetes and what that has taught her about fuelling The most common patterns she sees in the people she works with What a truly balanced relationship with food and movement looks like in practice The biggest lessons she has learned about nutrition, fitness and finding balance What she wishes every woman knew about fuelling her body Find More Of Nina: @naturally_nina_ Find More Of Me: @wellwithportia Work With Me Here
S1 · E33
Monday · 34 min
#33 | QOTW - How Do I Re-Introduce Exercise After Period Recovery?
On today's QOTW, you asked me how to re-introduce exercise after period recovery. I cover how to approach exercise, nutrition support and nervous system regulation. We also talked about buying new clothes for my new body, loco loves, the recipes I am testing this week and my take on that Sydney Sweeney Ad. Submit your questions: portia@momentum-studios.com.au Find More Of Me @wellwithportia Join the Wellness Etc Community
S1 · E32
September 17 · 1 hr
#32 | Being Trans, Mental Health & Learning To Be Yourself - with My Brother
This is one of the most honest and most meaningful episodes I have ever made. Theo is my brother and this is a conversation I have wanted to have for a long time. In this episode Theo shares his journey growing up, coming to understand his identity as a trans man, navigating his mental health through that process, and what life looks like now on the other side of becoming fully himself. We get into what it was like before he had the language to understand what he was feeling, the courage it took to say it out loud, and what the world looks like having lived as both a woman and a man. I hope you enjoy this episode as much as I enjoyed bringing it together xo We cover: Growing up and the feelings Theo carried before he had the words for them Coming to understand his gender identity and what that process actually looked like Mental health throughout his transition and what helped most What it's like having lived as both a woman and a man and what that perspective teaches you Psychology, identity and what he has learned about himself along the way What he wishes people understood and what he would tell his younger self Find more of me @wellwithportia Join the Wellness Etc Community Submit your QOTW questions - portia@momentum-studios.com.au
S1 · E31
September 14 · 46 min
#31 | QOTW - Is My Nervous System Struggling?
On today's QOTW episode we chatted about dysregulation, living in alignment and what it actually means to 'regulate' your nervous system. The nervous system is something the wellness girlies LOVE to talk about but what the heck is it? And how can we start to be more aware of how our external environment shapes our internal reality. Find more of me @wellwithportia Submit Your Questions - portia@momentum-studios.com.au Join the Wellness Etc Community <3
S1 · E30
September 10 · 56 min
#30 | Body Image, Mental Health & The Power Of Finding Your People - with Alicia Romijn
Alicia Romijn is the soul behind Everyday Connection, and this isn't where she thought she'd end up. She was a town planner, then a teacher, and then somehow ended up creating content and realised that what she actually loved was just sharing people's stories and creating spaces where people could be vulnerable with each other. In this episode she shares her own journey with anxiety, depression, and body image, how movement helped her find herself and her people, and why connection - real, honest, vulnerable connection - has been the thread running through everything. We also get into couples therapy, speaking your truth, and what it actually means to find your people. We cover: How Alicia found her way into content creation and why she stayed Her personal journey with anxiety, depression and body image How movement changed her relationship with her mental health Creating safe spaces for vulnerability and real connection Speaking your truth and finding your people What couples therapy taught her about connection and herself Find more of her @aliciaromijn & @everyday_connection Find more of me @wellwithportia Join the Wellness Etc Community
S1 · E29
September 7 · 33 min
#29 | QOTW - How Do I Stop Being Scared Of Weight Gain?
In today's QOTW episode, I answer the question "how do I stop being scared of weight gain?" Weight gain can feel confusing, overwhelming and 'wrong' in today's society. I break down why women need more body fat than men, why gaining weight can feel so hard and some things to remember if you are navigating your own weight gain journey. Find more of me: @wellwithportia Join the Wellness Etc. Community
S1 · E28
September 3 · 39 min
#28 | Your Everyday Products That Are Messing With Your Hormones
This episode is your introduction to endocrine disrupting chemicals - what they are, where they're hiding, and what the research is actually telling us about their impact on women's hormonal health. This isn't meant to send you into a spiral about everything in your home. It's just information, because the more you know, the more empowered you are to make choices that actually support your health. We cover: What endocrine disrupting chemicals actually are and how they interfere with your hormonal system The most common ones to know about What the research is actually saying about their prevalence and impact Why women specifically should be paying attention How to reduce your exposure in a realistic and non overwhelming way Find more of me @wellwithportia Join The Wellness Etc Community
S1 · E27
August 31 · 25 min
#27 | QOTW - How To Approach Intimacy When You Don't Feel Confident In Your Body?
On today's QOTW you girls wanted to know 'How to approach intimacy when you don't feel good in your body?' Whether you've been on a weight gain journey, postpartum, trying to accept your body as it is or struggling with body dysmorphia, hopefully this episode gives you the advice you're looking for to begin to enjoy intimacy again, regardless of how you feel in your body. Find more of me: @wellwithportia Contact me: portia@momentum-studios.com.au
S1 · E25
August 24 · 29 min
#26 | QOTW - Where Do I Even Start With Recovery?
Today's episode is a question that I was stuck on for years. Paralysed by the first step, where to start and how on earth I was going to make it through this journey. On this QOTW I get really honest about what the first step of recovery looks like and how you can start to make changes TODAY to get you closer to freedom. Submit your questions via DM: @wellwithportia Work With Me HERE
August 20 · 1 hr 6 min
#25 | Asking For Help Saved Her Life - with Christina Mollenhauer
Christina Mollenhauer is an eating disorder and HA dietician, and this conversation is one of the most honest and beautiful ones I've had on the podcast so far. Because Christina hasn't just studied this work. She's lived it. In this episode she shares her own personal journey with an eating disorder, what recovery actually looked like, how she navigated her relationship with her body along the way, and what life looks like on the other side. This one is for anyone who has ever wondered if things can actually get better. They can. And Christina is proof of that. We cover: Christina's personal journey with an eating disorder and what led her there The turning point that changed everything What recovery actually looked like in practice - the hard parts and the beautiful parts Navigating body image throughout the process What life looks like on the other side What she wishes every woman knew and what inspired her to do this work Find more of Christina: @christinamollenhauer Find more of me: @wellwithportia
S1 · E24
August 17 · 27 min
#24 | QOTW - How Do I Know If I Am Overtraining?
Introducing QOTW! Every Tuesday I'll be answering one question submitted by you. Short, honest, and straight to the point. This week's question is one I get asked all the time: "How do I know if I am overtraining?" Tune in for the full answer and submit your question for next week at @wellwithportia on instagram.
S1 · E23
August 13 · 34 min
23 - People Pleasing Is Not A Personality Trait
This episode is a conversation I've been wanting to have for a long time because people pleasing is one of those things that so many of us do without even realising it, and almost nobody is talking about where it actually comes from or what it's really costing us. So consider this a conversation with a friend. We're exploring why we learn to people please, what it gives us, and why the cost of being everything for everyone is that you forget how to be anything for yourself. We cover: Where we learn to people please and why it made sense at the time What people pleasing actually gives us (because it's not all bad) The real cost of chronic people pleasing and what it does to your sense of self The throat chakra - what a blocked Vishuddha actually looks and feels like How to start finding your way back to your own voice Find More Of Me: @wellwithportia Work with me 1:1
S1 · E22
August 6 · 52 min
22 - The Body Image Conversation I Needed Years Ago
This is the episode I wish had existed when I was in the thick of it. Body image is something almost every woman I know has struggled with at some point and yet the conversation we're having about it online is either toxic or so surface level that it doesn't actually help. So today we're going deeper. We're talking about where body image actually comes from, why bad body days are almost never actually about your body, and what it really means to feel safe and at home in yourself. We cover: The history of women's bodies Why body dissatisfaction is a belief system problem not a body problem The uncomfortable truth about fatphobia and where our beliefs actually come from What feeling safe in your body actually looks like Why the health system was never designed around what women actually need How to quietly fight back and start rewriting the narrative Find more of me: @wellwithportia Work with me: 1:1 Period Recovery Coaching
S1 · E21
July 27 · 30 min
21 - Contraception, Alcohol In Recovery & Addressing Body Image Beliefs | Q&A Part 2
We're back with another round of your questions and this one gets into some really honest territory. From understanding why HA is fundamentally a nervous system problem, to navigating boredom when you pull back on exercise, to what to do when your body is changing but your period still hasn't shown up, we're covering all of it. You asked me about: Why HA is really a nervous system problem and what that means for recovery Walking during recovery How to keep going when you can see body changes but no period yet Dealing with boredom when exercise reduces Contraception after recovery Alcohol during HA recovery How to keep persevering when you feel completely stuck Finding balance after restriction without falling into orthorexia Find more of me @wellwithportia Work with Me
July 21 · 43 min
20 - Hair Loss, Rest Guilt & Obsessive Exercise | Q&A Part 1
You sent in your questions and I'm getting into all of it. This one covers everything from navigating HA recovery without professional support, understanding whether your relationship with exercise has become obsessive, learning to separate your worth from food and movement and so much more. You asked me about: Whether it's possible to do HA recovery without professional help when money is a barrier How to know if your relationship with exercise has become obsessive How to separate your worth from food and exercise Navigating a cycle that just won't regulate after years of recovery Hair loss in recovery Tips for resting without guilt And my death row meal This is part 1, follow along for part 2! @wellwithportia Send In Your Questions: portia@momentum-studios.com.au
S1 · E19
July 11 · 40 min
19 - The Reality Of Being Lean
Consider this your reality check. Recently I found myself falling down the social media rabbit hole of trying to be perfect - with my content, my life, my food, my training, everything. And I had to pull myself out of it. Because the truth is, social media has completely distorted our sense of what is normal, what is healthy, and what is actually going on behind the content we consume every single day. This one is a bit of a reality check, a bit of a love letter, and a lot of critical thinking. We cover: Why all social media is edited, even the "authentic" stuff How the algorithm creates a distorted sense of what's normal The reality of what being constantly lean actually costs most women Why most fitness influencers don't have their period and why that matters What you're not seeing behind the content How to use critical thinking when you're stuck in the comparison trap Find more of me: @wellwithportia Work with me here Join my Skool Community
S1 · E18
July 2 · 37 min
18 - Are You Bingeing Or Have You Just Normalised Not Eating Enough?
This episode is one I've wanted to make for a long time because the confusion around hunger, fullness, and binge eating is real, and I think so many women are mislabelling their body's very normal responses to restriction as something being wrong with them. Spoiler: you are probably not out of control. You are probably just underfuelling. In this episode I'm breaking down everything nobody taught us about hunger and fullness, the hormones behind it, why your cues might have gone quiet, and what extreme hunger actually is and why it happens. We cover: What hunger actually is and the hormones driving it Why "I'm not hungry" isn't always a reliable signal Intuitive eating vs mechanical eating and when each actually makes sense Why fullness is not something to fear and how to reframe it Training your digestive system like a muscle The real difference between binge eating and just eating a normal amount of food Extreme hunger - what it is, how long it lasts, and how to get through it Why hunger and fullness are actually signs that your body is working Skool Community Work with Me
S1 · E17
June 25 · 1 hr 3 min
17 - The Moment She Stopped Trying To Fix Herself | with Olivia Judd Smith
Olivia Judd Smith is a women's nutritionist, movement coach, and founder of The Nourished Woman. Olivia's journey is one that so many women will relate to. She spent years chasing the next fix, pushing through burnout, losing her period, and trying to optimise her way to health, until she realised that the thing she was actually missing had nothing to do with another diet or training program. In this episode she shares her personal story honestly, her philosophy on what true health actually looks like for women, and the one definition of health that genuinely stopped me in my tracks. We cover: Olivia's personal journey with food, her body, burnout and losing her period What finally shifted after years of trying everything What true health actually means Nourishing and moving like a woman The most common patterns she sees in the women she works with How to move from a place of rules and control into something that actually feels free What she wishes every woman knew about her health Find more of Liv: @oliviajuddsmith_ Find more of me: @wellwithportia Work With Me
S1 · E16
June 18 · 39 min
16 - 12 Things Recovery Taught Me About Life
Recovery has a way of teaching you things that no school, no book, and no person ever could. This episode is my honest reflection on the lessons that came out of one of the hardest seasons of my life and how they changed not just my health, but the way I move through the world entirely. These aren't just lessons about food or bodies or periods. They're lessons about fear, identity, free will, and what it actually means to live a life that's yours. We cover: Why nobody is thinking about you as much as you think they are How your reality is entirely shaped by what you focus on Why self improvement means nothing without self acceptance The truth about fear, boundaries, and decisions Why your body is supposed to change and why that's a good thing What recovery gave me that I never expected to receive Find more of me @wellwithportia Work with me here xo
S1 · E15
June 4 · 56 min
15 - Off Campus Debrief & Why Your Happiness Doesn't Need To Make Sense To Anyone Else
We start this episode with a full Off Campus debrief because if you know, you know and if you haven't watched it yet, consider this your sign. But then things get a little deeper. This episode is my honest take on hustle culture, why I'm so over the glorification of busy, and the epiphany I had recently that honestly changed the way I'm approaching my life and my work. I talk about burnout, chronic optimisation, the pressure to constantly be doing more and why I think the opposite of all of that is actually where the good stuff is. We cover: The Off Campus debrief you didn't know you needed Why "I'm so busy" has become a flex and why I kind of hate it The things hustle culture glorifies that I'm deinfluencing you on Why your career is not your personality Burnout is not normal and we need to stop treating it like it is The journal prompt I do with all my clients and why it actually changes everything Find more of me: @wellwithportia Work With Me <33

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