The Courtney Novak Podcast

This episode of Adventures with My Forties takes you inside my annual “25 in ’25” project — not as a checklist, but as a narrative of what kept me afloat during a year marked by fires, grief, medical emergencies, and profound change. I walk listeners through the goals I set last December, before life cracked open beneath my feet, and how revisiting those projects helped me regain momentum when the fog of tragedy began to lift.

From evolving out of hot yoga and falling in love with strength training, to reinventing my home with gardening and decluttering, to reading 100+ books and diving deeper into my Brazilian side quest, I share the small anchors that helped me rediscovered myr joy and curiosity. I reflect on the goals that didn’t happen, the ones that shifted into something new, and the surprising ways creativity resurfaced on its own.

I'm so grateful I created my 25 in '25 list last December, because I was able to use the trail of breadcrumbs left by December 2024 Courtney to find my way out of the most profound grief I've ever experienced.

And next week: I"ll share my 26 in ’26 list!

💌 Email: CourtneyHenningNovak@gmail.com
🌍 Show notes + newsletter: CourtneyHenningNovak.com

In this week’s episode, I’m diving into a topic that’s become a quiet but powerful obsession for me lately: what my brain actually needs in midlife, especially as I navigate my forties with big goals, shifting hormones, and real-life stress.

I’m not quite ready to share the personal experiences that pushed this curiosity to the forefront, but I can say this: life has handed me a few moments that made me pause and ask, “What does my future brain need from me today?” That question is shaping everything — my fitness, my sleep, my routines, my learning, even the way I think about the decades ahead.

In this episode, I break down my personal ten pillars that support my long-term brain health (movement, sleep, stress regulation, nutrition, cognitive challenge, Zoloft, nature, creativity, fun and play, and meaningful connection), and how I’m applying them in my own Fit AF journey. 

If you’re also in a season of big questions, quiet shifts, or new curiosity about longevity and mental clarity, this episode is for you.

 

💌 Email: CourtneyHenningNovak@gmail.com
🌍 Show notes + newsletter: CourtneyHenningNovak.com

It’s that time again — twinkle lights, to-do lists, and a thousand ways to forget what the holidays are actually about. In this episode, I’m giving myself (and you) a Holiday Pep Talk.

In Part One, I share my favorite reminders for staying sane this season — why peace matters more than perfection, how to resist consumer pressure, and why your December self is still your regular self (just with a more festive To Do list).

In Part Two, I’m setting my personal intentions for the holidays — slowing down, keeping movement and sleep sacred, saying no to extra obligations, and savoring time with my family instead of sprinting through it.

Think of this as your cozy, practical, slightly unhinged guide to staying grounded through the holiday chaos. Grab your coffee (or cocoa!) and let’s make this season feel good again.

💌 Email: CourtneyHenningNovak@gmail.com
🌍 Show notes + newsletter: CourtneyHenningNovak.com

What can a Brazilian telenovela villain teach us about boundaries and emotional freedom? Courtney explores Senhora do Destino and discovers that Nazaré Tedesco is an unexpected masterclass in human behavior.

💌 Email: CourtneyHenningNovak@gmail.com
🌍 Show notes + newsletter: CourtneyHenningNovak.com

I didn’t plan to record today — but my Muse had other ideas. In this gentle return to Adventures with My Forties, I share what the past ten months have looked like: the fires, the losses, the slow reawakening, and the quiet joy of finally wanting to create again.

Show notes: CourtneyHenningNovak.com