I’m excited to share some game-changing insights into how feeling stressed and the stress hormone cortisol can make or break your weight loss efforts—especially when it comes to stubborn belly fat during perimenopause and menopause.

In this episode, I’ll explain why your body needs cortisol to function but how chronic stress pushes it into overdrive, directing your body to store excess blood sugar as fat and wreaking havoc on everything from your sleep to your energy levels. You’ll learn to recognize how your daily stressors—like meetings, deadlines, or the “lion-chase” feeling you get under pressure—contribute to elevated cortisol and sometimes increased visceral fat.

We’ll dive into why it’s crucial to keep tabs on your stress responses, using simple tools like the Oura Ring for biometric insights. You’ll see how everyday choices about food—like leaning on processed sugar—can compound stress responses and make it harder for your body to manage blood sugar.

Next, I’ll walk you through practical tips to break the chronic stress cycle and support your weight goals. By the end of this podcast, you’ll understand exactly how to manage your stress triggers, positvely influence your body’s hormonal responses, and keep your health on track—even when life is chaotic.

Your Coach homework this week is to track your processed sugar intake for one week, then swap at least one sugary item with a whole-food alternative in the week that follows. I can’t wait to hear your progress, so be sure to connect with me on social media to share your wins and challenges. This week, we're tackling stress head-on so you can keep making progress with your goals.

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.

In this episode, we’re talking about how to create movement habits that stick—no matter how busy or unpredictable life gets. If you’ve struggled to stay consistent with exercise, this episode will show you how to overcome common obstacles and develop routines that align with your lifestyle and long-term health goals. You’ll walk away with practical, research-backed strategies to make movement an enjoyable and unbreakable part of your daily life.

What You’ll Learn Today:

• Why movement habits are hard to maintain and how to overcome the challenges.
• How habit loops and your environment can support consistency.
• Simple, effective strategies to build movement routines that feel natural and rewarding.

We’ll explore the reasons movement habits often break down, like all-or-nothing thinking, relying on motivation, or starting with too much too fast. Then, I’ll introduce you to tools like BJ Fogg’s Tiny Habits method and the science of habit loops to help you build lasting routines.

You’ll also learn how to use environment design to make movement easier and more accessible. For example, placing your workout gear in plain sight or using apps to remind and reward you. We’ll discuss the importance of choosing activities you love—whether that’s dancing, walking, or gardening—and pairing them with existing habits to make them stick.

Coach Homework:

1. Identify a small, achievable movement goal for the week (e.g., 5 minutes of walking, stretching, or yoga).
2. Pair your new habit with an existing routine, like brushing your teeth or enjoying your morning coffee.
3. Celebrate your success each time you complete your goal by marking it on a calendar or simply acknowledging, “Great job!”

Remember, consistency beats intensity every time. The goal is to create movement habits that fit your life, feel enjoyable, and are easy to maintain over the long haul.

Connect With Me:
I’d love to hear your movement goals and celebrate your wins! Share them with me on Instagram at @thriveinmidlife. Let’s move toward a healthier, happier you—together!

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.

If you’ve ever felt trapped by food planning or overwhelmed by the pressure to stick to your meal plans, this episode is for you. Today, we’re diving into why food planning might not be the best strategy for your long-term success and how to replace it with a more intuitive, sustainable approach. By the end of this episode, you’ll feel empowered to make confident food choices in the moment, build trust with your body, and find freedom in your eating habits.

We’ll start by exploring the signs that food planning is no longer serving you. Are you eating just because it’s “on the plan,” even when you’re not hungry? Or maybe the thought of planning leaves you anxious or guilty because you’re tired of trying to follow rigid rules. When food planning becomes restrictive, it disconnects you from your body’s natural cues and prevents you from learning how your eating habits affect your energy, hunger, and results. I’ll guide you through the transition to food logging, a flexible tool that builds awareness without the rigidity of planning.

You’ll learn practical strategies like using a two-column food log—one for what you expect to eat and one for what you actually ate—or letting go of expectations altogether and simply observing your habits. We’ll talk about planning for types of food rather than specific meals, how to set intentional “overeats” in advance, and why reflecting on your weekly patterns is the key to making lasting changes. By the end of the episode, you’ll understand how to use food awareness tools to create sustainable weight loss, not as a compliance tool that forces you into perfection.

Coach Homework:

1. Reflect on your current relationship with food planning—does it empower you or restrict you?
2. If it feels restrictive, commit to food logging for the next week instead. Decide which days you’ll try it and track your experiences.
3. Mark your calendar for a review session at the end of the week to see how food logging works for you.

It’s time to step away from rigid plans and into a new way of eating that feels aligned, flexible, and supportive of your goals. Listen now and start creating the freedom and trust you deserve in your relationship with food!

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.