{"podcast":{"title":"Tone It Down","slug":"tone-it-down-7646825","podcast_index_feed_id":7646825,"rss_url":"https://rss2.flightcast.com/r4dlzobwj7hjf20sz6d96ggh.xml","website_url":"https://www.toneitup.com","image_url":"https://files.flightcast.com/workspaces/gvqenxm8mi2um9vh87cotbdk/01KE9VDJQTK1CJTT3C7N6G5WMA/tone_it_down_arwork_opt_2.jpg","author":"Tone It Down","episode_count":26,"summary":"Welcome to Tone It Down, your new weekly ritual for exhaling, exhaling again, and remembering you’re not supposed to have it all figured out. Hosted by Karena Dawn, cofounder of Tone It Up and your favorite wellness bestie, this is the girlfriend group chat you actually want to be in. The one where we laugh so hard our mascara migrates, unpack the stuff that’s been sitting on our hearts, and walk away feeling—finally—seen. Every episode is an invitation to step out of the relentless “do more, be more, achieve more” swirl and slip into something softer. Here, we explore what it really takes to feel good in our bodies, steady in our minds, and connected in our lives. Think fitness and nutrition with a side of real-life evolution, the quiet self-care practices that actually stick, and the private girl talk rarely shared in public. No posturing. No perfection. Just honest conversations about the glow-ups, the growing pains, the rituals we love, and the resets we desperately need. Tone It Down Tuesdays are your new anchor. A place to feel grounded, motivated, held, and reminded that wellness is not a performance. It’s a relationship. And the good news? You don’t have to do it alone. Wh…","last_synced_at":"2026-07-14T20:20:26.973789+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825"},"episode":{"title":"From the Tone It Up Set: Your Questions About Hormones, Body Changes & Fitness—Answered","slug":"from-the-tone-it-up-set-your-questions-about-hormones-body-changes-fitness-answered","published_at":"2026-03-10T11:00:00+00:00","page_url":"https://stenobird.com/podcast/tone-it-down-7646825/from-the-tone-it-up-set-your-questions-about-hormones-body-changes-fitness-answered","show_page_url":"https://stenobird.com/podcast/tone-it-down-7646825","url":"https://episode.flightcast.com/01KKAAPYNKQS7185YVZVWVRXJN.mp3","audio_url":"https://episode.flightcast.com/01KKAAPYNKQS7185YVZVWVRXJN.mp3","summary":"We are LIVE from Palm Springs, California — and this one is a full-on love fest! Karena and Desiree sit down in the middle of the Tone It Up Summer Challenge to answer YOUR voicemail questions, and this episode is everything we didn't know we needed. From perimenopause and cycle syncing to birth control myths and body confidence at every age, this AMA is a safe, joyful space where women get real, get supported, and leave feeling less alone. Whether you're 20, 30, 40, 50, or beyond — this conversation is for YOU. Drop your own question at karenadawn.com/message and you could be featured on the pod! 🎙️ 🌸 Embracing Body Changes at Every Stage of Life [04:22] Karena & Des respond to listener Emma Karena opens up about her own perimenopause journey — including gaining 40 lbs — and the power that came from finally talking about it out loud. Des reminds us that hormone shifts happen every 5–10 years throughout life — and that's not something to fear, it's something to celebrate as growth and evolution. The duo share how returning to movement and endorphins is always the grounding reset when life feels uncertain. Big takeaway: change is a sign of growing, not losing — and you get to cheer yourself on through every season. 💊 Birth Control, Natural Cycles & Taking Ownership of Your Health [08:00] Karena & Des respond to listener Marie — plus a deep dive into Natural Cycles Karena shares her experience discovering the Natural Cycles app for perimenopause tracking — and how it helped her realise symptoms like hot flashes, brain fog, and insomnia are completely normal. Des opens up about coming off birth control after over a decade, and how Natural Cycles (FDA-approved, 99%+ accuracy) gave her peace of mind and a whole new understanding of her cycle. The app syncs with wearables li…","meta_description":"We are LIVE from Palm Springs, California — and this one is a full-on love fest! Karena and Desiree sit down in the middle of the Tone It Up Summer Challe…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1394,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/tone-it-down-7646825/episodes/from-the-tone-it-up-set-your-questions-about-hormones-body-changes-fitness-answered/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/tone-it-down-7646825/from-the-tone-it-up-set-your-questions-about-hormones-body-changes-fitness-answered.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}