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The Exhale Podcast with Marina Kay

The Exhale Podcast with Marina Kay

By: Marina Kay
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The Exhale is a podcast for ambitious women who are ready to lead from a place of clarity, confidence and ease. Each week, host Marina Kay - executive coach and breathwork facilitator - sits down with leading women's health experts to cover the topics that were kept quiet for too long: hormones, perimenopause, fertility, heart health, nervous system regulation, and what it actually means to thrive as a modern woman. Tune in weekly for conversations that make your life easier, your nervous system calmer, and your leadership stronger.

© 2026 The Exhale Podcast with Marina Kay Economics Leadership Management & Leadership
Episodes
  • Episode 4: Built to Be Passed Down - The Male Fertility Conversation We’ve Been Missing with Camryn Novak

    Episode 4: Built to Be Passed Down - The Male Fertility Conversation We’ve Been Missing with Camryn Novak
    Jun 11 2026
    We talk a lot about what women can do to prepare for pregnancy, but what about the other half of the equation? In this episode, I'm joined by Camryn Novak, co-founder of TIES, a male fertility supplement brand based right here in Austin.Camryn and her husband Luke built TIES after noticing a glaring gap in the fertility conversation - one that affects every couple trying to conceive, and yet almost no one is talking about it.This one is for you AND the person you're looking to build a family with. Share this with your partner, friends, and the men in your life. This episode is also for you if you are a male who may not be near beginning the journey to fatherhood yet, but who wants to understand how to be at peak health. We discuss how poor sperm health might be a sign of future health issues, and why knowing your sperm health markers is important for every male - those looking to be a father or not. What we cover:Why up to 50% of infertility cases can be traced back to male factorsThe 90-day sperm cycle and why it mirrors the 90-day window I recommend for women preparing for conceptionHow male fertility is a signal for whole body health in men, including links to cancer risk later in lifeThe role of plastics and endocrine disruption in declining sperm counts, and what the Netflix documentary The Plastic Detox revealedWhy TRT can act like male birth control and what men should know before going on itLifestyle factors that impact male fertility: alcohol, nicotine pouches, heat, and stressDNA fragmentation - what it is, why it matters, and how it affects miscarriage rates and your future child's healthHow to test male fertility at home and what to look for in a semen analysisThe case for couples doing their preconception prep together as a shared practiceWhy sperm health creates a DNA capsule that becomes the foundation of your child's healthResources mentioned:The Plastic Detox documentary - now streaming on NetflixCountdown by Dr. Shanna SwanStudies on cannabis’ impact on sperm health: Harlow et al., Epidemiology, 2021; Murphy et al., Epigenetics, 2018Father's Fitness Impact on Child Long-Term Health: Rodrigues GS, et al.,. Paternal preconception exercise and sperm epigenetic mechanisms: a systematic review on offspring health. Syst Rev. 2026 Jan 23;15(1):23.Sperm Health as an Indicator of Other Cancers (this one was also featured in mindbodygreen HERE) Zarén, P., et al. Risk of non-reproductive cancer in men from couples conceiving through assisted reproduction: a Swedish nation-based register study. Eur J Epidemiol (2026)Connect with Camryn & the TIES brand: Connect with Camryn on Instagram: https://www.instagram.com/camryn_novak/Connect with TIES: https://www.instagram.com/allourties/TIES website: https://www.allourties.com/This season is sponsored by Wizbe Genius Strips - caffeine-free focus strips designed by a neuroscientist. They dissolve in your mouth in minutes and deliver hours of focus. Get 15% off with code EXHALE15 at wizbe.com.Connect with Marina + Women Who Breathe: Join the Women Who Breathe community with free and paid resources, cycle syncing courses, and breathwork sessions: www.womenwhobreathe.comDownload the free 25 Minute Breathwork Reset Practice: https://www.womenwhobreathe.com/25minutebreathworkFind free breathwork practices on YouTube: www.youtube.com/@womenwhobreatheConnect with Marina on Instagram: https://www.instagram.com/womenwhobreathe/Find the Exhale Podcast on Instagram: https://www.instagram.com/the.exhale.podcast/
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    1 hr and 2 mins
  • Episode 3: What Your Doctor Never Told You: Peptides, Hormones, and the Future of Women's Health with Lauren Colletti

    Episode 3: What Your Doctor Never Told You: Peptides, Hormones, and the Future of Women's Health with Lauren Colletti
    Jun 4 2026

    As women, we will spend nearly 50% of our lives in perimenopause and menopause - and yet medical students receive just two hours of education on both combined. That gap isn't a personal failing but a systemic one, and it’s exactly what this conversation is here to change.

    This week, Marina sits down with Lauren Colletti, nurse practitioner, board-certified functional medicine expert, and co-founder of SolWomen and the functional medicine clinic at Alive & Well in Austin. With nearly 20 years in healthcare and thousands of female patients under her belt, Lauren brings a rare combination of clinical expertise, lived experience, and deep intuition to women's health.

    Together they pull back the curtain on some of the most talked-about - and most misunderstood - tools available to women right now, from HRT to peptides & GLPs.

    In this episode, you will hear about:

    • What perimenopause feels like in your late 30s and why most women don't recognize it
    • How declining progesterone affects your mood, sleep, and nervous system before anything else shifts
    • The truth about bioidentical hormone replacement therapy, why the fear around it was based on a flawed study, and why there's now a shortage of estradiol patches
    • What peptides are, how they work, and the four Lauren uses most with her female patients
    • Why GLP-1s aren't just a weight loss drug - and how microdosing them is changing outcomes for women with autoimmune conditions, PCOS, and chronic inflammation
    • The blood work every woman in her 30s should have done, and why getting it when you feel your best is actually the right time
    • Why menopause is not an ending - and how to step into this phase with your health, vitality, and voice fully intact

    Connect with Lauren Colletti:

    Connect with Lauren on Instagram: https://www.instagram.com/laurencolletti_fnp/

    Connect with the SolWomen community: https://www.instagram.com/thesolwomen/

    Alive & Well Austin Center: https://aliveandwell.health/

    This season is sponsored by Wizbe Genius Strips - caffeine-free focus strips designed by a neuroscientist. They dissolve in your mouth in minutes and deliver hours of focus. Get 15% off with code EXHALE15 at wizbe.com.

    Connect with Marina + Women Who Breathe:

    Join the Women Who Breathe community with free and paid resources, cycle syncing courses, and breathwork sessions: www.womenwhobreathe.com

    Free breathwork practices on YouTube: www.youtube.com/@womenwhobreathe

    Connect with Marina on Instagram: https://www.instagram.com/womenwhobreathe/

    Find the Exhale Podcast on Instagram: https://www.instagram.com/the.exhale.podcast/

    As always, if you have questions or want to connect for an exploratory call for 1:1 health & leadership coaching, reach out to marina at marina@womenwhobreathe.com or book a time for a complimentary intro call via womenwhobreathe.com.

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    1 hr and 8 mins
  • Episode 2: Your Heart Doesn't Lie - What Every Woman Needs to Know About Cardiovascular Health

    Episode 2: Your Heart Doesn't Lie - What Every Woman Needs to Know About Cardiovascular Health
    May 28 2026

    Heart disease is the number one killer of women — and yet most of us still picture an older man clutching his chest when we think of a heart attack. That picture is wrong, and it is costing women their lives.

    In this episode, Marina sits down with Brittany Morrison, philanthropic advisor, founder of B. Spoke Advisory, and women's cardiovascular health advocate, who had her first heart attack at 32 and her second on Mother's Day 2024. Brittany was active, healthy, eating well, and showing up fully for her life. She also spent years being dismissed, misdiagnosed, and sent home from emergency rooms. Her story is both a wake-up call and a roadmap for every woman listening.

    This conversation is one of the most important ones we will have in the first season of The Exhale. Please share it with a woman you love - it can save a life.

    IN THIS EPISODE:

    Why women's heart attack symptoms look nothing like what we see in the movies — and the signs to watch for instead

    The "worried woman" phenomenon: what happens when real cardiac events get dismissed as anxiety

    Why women under 55 are seven times more likely to be sent home from the ER without proper cardiac testing (Journal of the American Heart Association)

    How Brittany's two heart attacks were caused by two completely different conditions — a LAD blockage and coronary vasospasm — and why the second took years to diagnose

    The unique cardiovascular risks that come with pregnancy, perimenopause, and menopause that most women are never told about

    Why microvascular disease is underdiagnosed and under studied in women

    How to advocate for yourself in a medical setting — and why bringing a trusted friend to your appointments can change everything

    The role of intuition in Brittany's journey, and what she learned about trusting her body


    BRITTANY'S ACTION STEPS FOR WOMEN:

    Know your numbers. Blood pressure averages, cholesterol, and blood sugar should be part of every annual well-woman exam.

    Use exercise as your test. If you are struggling to work out in a new way, that is a signal worth investigating.

    If you are being dismissed, find a new provider. You are not crazy.

    Bring someone with you. A trusted friend or loved one can advocate for you when you are scared, overwhelmed, or not at your best.

    Allow yourself to be cared for. You cannot do this alone, and asking for help is not weakness.

    ABOUT BRITTANY:

    Brittany is a visionary who believes everyone has the power and responsibility to make a positive impact. She does this through her work at B. Spoke Advisory, supporting her clients in delivering generosity strategically, uniquely, and purposefully in their local community. Additionally, she is a single mom and two-time heart attack survivor who is deeply passionate about health equity and advancing research for women's cardiovascular health.

    RESOURCES MENTIONED:

    Dr. Giessler — The Heart Center for Women, Austin, TX - heartcenterforwomen.com

    FREE RESOURCES FROM MARINA:

    Women Who Breathe community, courses, and live sessions: www.womenwhobreathe.com
    Follow Marina on Instagram: www.instagram.com/womenwhobreathe
    Follow The Exhale Podcast: https://www.instagram.com/the.exhale.podcast/
    Follow Marina on LinkedIn: linkedin.com/in/marina-kay

    This episode is sponsored by Wizbe Genius Strips - caffeine-free focus strips designed by a neuroscientist for daily mental clarity. Get 15% off with code EXHALE15 at wizbe.com.
    Show More Show Less
    54 mins
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