The Complete Woman

The stories we never speak don’t disappear—they settle into our bodies as fatigue, anxiety, and imbalance. Breathwork is the bridge between past wounds and present freedom. In this episode, Ashley Maas opens up about her journey of healing generational trauma and guiding women toward wholeness through breath and sound. If you’ve been waiting for a reset, this conversation will show you where it begins: in your body, one breath at a time. Chapters  00:00 Meet Ashley Maas 4:16 Breathwork 101 08:35 The Breath as Medicine 21:37 Working Through Wounds with Breath 29:17 The Body Keeps Score 33:26 The Beginners Guide to Healing  40:44 Learning to Sit With Ourselves   Ashley Maas | @theashleymaas @riseupexperiences https://riseupexperiences.squarespace.com/links?fbclid=PAZXh0bgNhZW0CMTEAAac_yVKS8-sTB33_IzKrWNyLuDpqmmAGVV4UV2mrGpV81Cqs5qZ4L5_IQpVF0Q_aem_20vZBxCyIs8MLRvFMnePHg  Tori Poulter | IG: @shala_hormonehealth  FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr  Shop Shala: www.Shala.com  

We’ve been taught to force our way through life. Deb Erickson teaches another way. With candor and courage, she shares how surviving trauma, embracing her neurodivergence, and letting go of perfectionism opened the door to a life of resonance and flow. This episode invites women to see midlife not as decline, but as the moment to soften, listen, and finally align with their soul’s work. If you’ve been waiting for the right time, let this be it.  Chapters  00:00 Meet Deb Erickson--New Work, Same Calling 01:00 The Mind and the Heart as Co-Creators  03:14  Seeing Obstacles as Teachers 05:56  The Subtle Difference Between Religion and Spirit 09:15 Listening for the Soul’s Song 12:00 Living with a Steady Heart 15:08  The Courage to Quiet the Noise of Comparison 17:54 The Sound Engineer of the Mind 20:47 Meeting Our Emotions with Awareness 23:57 Flow, Not Force-- Complete Without Striving   Deb Erickson | deb@deberickson.com                         LinkedIn: https://www.linkedin.com/in/icaninstitute   Tori Poulter | IG: @shala_hormonehealth FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr Shop Shala: www.Shala.com 

Have your personal goals been gathering dust? This episode is here to help you stop coasting, and come back to the tools that support the true you. Join us as we reflect on the most powerful moments of the season from Dr. Sandra Dalton, Jodi Wellman, Marissa Lore, and other wonderful guests who’ve faced the midlife crossroads and chosen possibility. If you’ve slowed your progress on past episodes, this is your invitation to recommit to your own revival.  Chapters 00:00 The First Chapter of Completeness  01:48 Embracing Wisdom to Unlearn Old Wounds  06:54 Nourishment and Intuitive Eating  09:15 Quieting the Inner Critic  10:46 Writing Your Own Wellness Story  12:16 The Myth of Multitasking and The Power of Presence  15:55 Creating Space for Self-Honoring Progress  19:05 Getting Good Sleep 24:21 The Incredible Impact of Gratitude  28:25 We Heal from Sisterhood, Not Shame  35:58 Undoing the Taboo-ing of Menopause  41:02 Contemplating ‘The Complete Woman’ Jordyn Bates | IG: @hellofellowtravllersTori Poulter | IG: @shala_hormonehealthFB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdrShop Shala: www.Shala.com

Life's next chapter is asking for more than survival. It's asking for patience. It's asking you to be kind to yourself.In this conversation, Kara Lewis Newton opens up about raising adult children, rediscovering her purpose, and redefining success on her own terms. Together, we explore how courage is less about grand gestures and more about choosing honesty, alignment, and community. This episode is your reminder that your calling isn’t behind you—it’s unfolding right now.Chapters 02:03 Practicing Patience Through Parenting Changes 10:35 Letting Go Without Losing the Love20:07 Relearning How to Relate 28:11 Finding Home Within33:05 Feeling Complete Kara Lewis Newton | IG: @karalewisnewtonWebsite: https://karalewisnewton.com/Tori Poulter | IG: @shala_hormonehealthFB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdrShop Shala: www.Shala.com

Your subconscious beliefs will make or break your long term success (and your sense of self worth.)  Luckily, you have more control than you might think. This week, Victoria Dumé joins Tori Poulter on The Complete Woman to explore the connection between gratitude, self esteem, and living the life of your dreams. If you’re ready to shake off the self doubt and step into your most magnetic season, this conversation is for you.  With experience as a wellness expert and coach, Victoria shares powerful strategies to fuel your energy, reset your nervous sytem, and protect your time like it’s your most valuable currency. You’ll learn how to set “sexy boundaries,” build a community that nourishes you, and align your daily habits with the business and life you’re building.  This episode is your reminder that “Every ‘no’ to what drains you is a ‘yes’ to the life you’ve been dreaming of.” Chapters 00:00 Intro 03:15 The truth about hormone health for women over 30 12:30 Sexy boundaries: what they are and why they matter 21:50 The burnout antidote for ambitious women 33:40 How to align your energy with your business goals 42:15 Community without self-betrayal 49:00 Daily rituals for magnetic mornings  Victoria Dumé | IG: @your_gratitudecoach PowHER Retreats: https://www.bringthegratitude.com/home  Tori Poulter | IG: @shala_hormonehealth FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr Shop Shala: www.Shala.com

Sam Ballard doesn’t just survive her days—she savors them.In this joyful and heartfelt episode, Sam shares her five “glimmers” that shape her wide-open, full-hearted life—from sacred routines to spontaneous adventures. Whether you’re craving structure or soul, this conversation is your permission slip to show up fully, even in the mess. A must-listen for anyone yearning to feel more alive in midlife.Chapters 00:00 Introduction to Living Wide and Deep02:51 Sam's Unique Background and Upbringing06:00 The Five Glimmers for a Joyful Life08:53 Embracing Senses and Gratitude12:04 The Importance of Structure14:45 Building Connections and Relationships17:51 Celebrating Life's Moments20:57 Creating Meaningful Experiences23:41 Choosing Joy and Overcoming ChallengesSam Ballard| IG: @sammy2mebFB: https://www.facebook.com/samanthaballardTori Poulter | IG: @shala_hormonehealthFB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdrShop Shala: www.Shala.com

They handed you the baby, but no one handed you the manual for your body. In this episode, Dr. Prudence Hall shares what happens when estrogen plummets after birth, why some women spiral into postpartum depression—and how simple interventions can restore clarity, joy, and vitality. If you’re pregnant, newly postpartum, or supporting someone who is, this episode is a masterclass in science-based self care. With over 40,000 women treated, her wisdom is not only clinical, but also compassionate, and fiercely woman-centered. You’ll walk away understanding why estrogen drops matter, why antidepressants aren't the only answer, and how personalized hormone support can change everything. Chapters  00:00 Introduction to Dr. Prudence Hall 03:01 The Importance of Integrative Medicine 05:51 Understanding Hormones and Women's Health 08:44 The Journey to Bioidentical Hormones 11:57 The Complexity of Hormonal Imbalance 14:47 Addressing Depression and Hormonal Health 17:41 The Role of Pharmaceuticals in Women's Health 20:49 Hormones and Pregnancy 23:41 Postpartum Depression and Hormonal Fluctuations 26:34 The Psychological Impact of Motherhood 29:38 Questions for New Mothers 32:44 The Impact of Age on Pregnancy and Hormones 35:43 Optimizing Hormones for Pregnancy 38:44 The Aftermath: Recovery and Empowerment 41:31 The Journey to Self-Discovery 44:30 Final Thoughts and Advice 

What if your second act starts in sweatpants, scrolling Pinterest—and one $99 risk changes everything? In this radiant, real-talk episode, influencer and beauty entrepreneur Raya Coleman (aka @RayaHope) peels back the filter on what it actually takes to reclaim your identity, build a brand from the inside out, and glow through the messiness of midlife. You’ll hear how Raya went from feeling unable to express herself in early life, to becoming a self-made social media mogul—navigating hormone shifts, confidence dips, and the comparison trap of social media with a blend of grit, grace, and gratitude. Chapters 00:00 Meet Raya Coleman  5:22 Stepping Into the Spotlight  15:20 Gratitude as A Growth Strategy 23:47 How Building a Business Strengthens Families  24:40 What Happens When a Woman Leads  33:45 Having Grace for Haters  40:09 Relatability on Social Media 45:05 Self-Care Speed Round: Beauty, Skincare and Travel Tips 48:15 What it Means to Be Complete  Raya Coleman| IG: @rayahope Website: https://www.rayahope.com/ Tori Poulter | IG: @shala_hormonehealth FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr Shop Shala: www.Shala.com 

How many Monday’s do you have left to live your life?  It might sound morbid, but it’s not a threat—it's motivation. A realization of reality, even. Your unlived dreams are waiting for you to take a step towards them, and they’re losing their patience.  This week, Tori sits down with Jodi Wellman, author of You Only Die Once and founder of the 4,000 Mondays movement, to explore what it truly means to live with depth in midlife—especially when the world insists on telling you there are things more important than your aspirations, or your hobbies, or even just your personal joy.  Together, they unravel the thought loops that dull our inner light—fueling our refusal to take control of our changing bodies, our identity shifts, and our quiet ache for something more.  Jodi teaches us to give ourselves something to look forward to. Tune in to extend yourself that gift.  Chapters  00:00 Meet Jodi Wellman, The Woman Behind the 4,000 Mondays Movement  02:57 An Inspiration Intervention (Disguised as Math)  05:58 How Stillness and Space Create Fulfillment  09:03 Your Life Beyond Tasks and Titles  11:59 From Midlife Crisis to ‘Midlife Coming to Center’ 17:39 Forgotten Joys: How Having Hobbies Helps Your Family  25:40 Reigniting Passion, Playfulness, and Vitality  32:24 How Grief Became a Guiding Light for Jodi  41:15 Astonishing Aliveness—How to Live with Meaning and Momentum  45:10 Fear, Deadlines, and The Feminine Path to Motivation  50:50 What We’ll Really Regret When We Go Jodi Wellman| IG: @fourthousandmondays  Website: https://fourthousandmondays.com/ Tori Poulter | IG: @shala_hormonehealth FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr Shop Shala: www.Shala.com 

How can you dream any bigger when your brain won’t even let you rest? In this episode of The Complete Woman, Tori Poulter sits down with wellness expert Jesse Allen to unpack the most overlooked pillar of health: quality sleep—not as a luxury, but as a necessary biological rhythm.  Together, they dive into the deep science of sleep cycles, the emotional weight of the sleepless woman, and the practical, often-forgotten rituals that can transform your nights from restless to restorative. From morning sunlight to magnesium, bedtime routines to late-night cravings, this conversation bridges modern neuroscience with simple steps towards self-care—and calls us to remember: you are not lazy, you are likely just tired. You’ll learn why hot flashes, sugar cravings, and even your “snooze” button are part of a bigger story—the story of how you’re showing up for yourself every day.  Caffeine delays melatonin. Alcohol disrupts REM. But you—you—can disrupt the whole system by letting your dreams do the heavy lifting.   0:00  Welcome to The Restful Night’s Sleep of Your Dreams  02:07 Why Sleep Is the Most Important Pillar of Wellness 05:25 How Your Exhaustion Really Affects You  08:26 The Simple Magic of Sleep Cycles 14:21 The Ritual of a Restful Day 20:19 Women, Hormones & Nighttime Disruption 28:27 Dimming the Lights: The Art of Winding Down  36:09 What to Eat (and Avoid) for Deep Sleep 43:51 Gentle Helpers: Supplements That Support You 52:53 Exhaustion is Not a Badge of Honor Tori Poulter | IG: @shala_hormonehealthFB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdrShop Shala: www.Shala.com

So you’ve done everything “right,” and you still don’t feel complete. What next?  If you’ve ever found yourself quietly wondering—”is this really it?” This episode is for you. This week, Marissa Lore joins Tori to explore what happens when life forces us to Slow. Down. And. Actually. Listen. If you’re here reading this, your body is begging you to pay attention. It will whisper... until it screams. Through her lived experience as a high-performing  wellness executive—and a woman navigating some of life's toughest trials with admirable grace—Marissa shares the signs and soul-work that helped her release 80 pounds, reconnect with her body, and redefine what being a “complete woman” truly means to her.  You don’t have to wait for a crisis to change. This episode is your reminder that sometimes, your biggest transformation begins with a single deep breath. Start listening to start living, for real this time. 00:00 Arrival– The beginning is already the middle. Sit. Breathe. Introduce yourself. 04:30 The Discomfort of Pretending– The mask of ambition versus the truth of the moment  09:30 The Body’s Outcry – When Marissa’s body stopped whispering...and her neck blossomed with hives  17:00 Digesting Reality – When the time came to stop swallowing the stress 26:45  The Sacred Pause – “Is this my life?” 33:07  Double Crisis, Singular Opportunity – What crisis teaches us about control  41:00 Reading the Room – How to stop caring and connect with what’s inside of you 49:16  Small Promises, Big Outcomes – How freedom begins with one small win 56:04  Weight in Many Ways – Why the body carries what the heart has refused to hold 1:00:00  Permission to Rest– Some burdens were never yours. Now is the time to let yourself release.   Tori Poulter | IG: @shala_hormonehealth FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr Shop Shala: www.Shala.com 

Ever feel like confidence is something other women have—but somehow you missed out? This week, Jamie Hadfield joins Tori to explore the truth about what confidence actually is (and what it’s not). Whether you're stuck in comparison or searching for a deeper sense of self, this conversation is for you. With experience as a two-time Mrs. Utah, reigning Mrs. Mexico World, and a seasoned confidence coach helping beauty queens and politicians alike, Jamie shares stories, hard-won wisdom, and practical tools that will help you reclaim your self-worth from the inside out. You’ll also hear about how losing 25 pounds, facing injury, and dealing with grief led her to the international pageant stage—and to her purpose. This episode is your reminder that “everything you need is inside of you.” Chapters [00:00] The Inner Spark Behind Outer Beauty[06:30] Redefining Beauty at 47: Jamie’s Unexpected Reign as Mrs. Mexico World[11:00] From Setbacks to Stage Lights: How Adversity Fuels Achievement[13:30] Real Wins: Why Losing Made Jamie a Better Confidence Coach[16:00] From Contestant to Competitor: The Secret Sauce to Confidence[20:00] The Tough Chick Analogy: Why Confidence Is Born in Hardship[22:30] The Biggest Confidence Block for Women Over 35: Fear of Judgment[26:00] Raising Boys Without Filters: Jamie’s Parenting Philosophy on Social Media[30:00] Blindfold the Comparison: Social Media Rules for Confidence Competitors[34:30] Beauty That Heals: When Outer Glam Meets Inner Grace[36:00] The Oxytocin Advantage: How Realness Wins Hearts—and Pageants[41:00] Confidence Coaching Beyond Pageants: From Politicians to Parents[45:00] The Tugboat Story: Owning Your Unlikely Superpower[47:00] Start With Spirit: The Ultimate Confidence PracticeJamie Hadfield | IG: @coachjamiehadfieldTori Poulter | IG: @shala_hormonehealthFB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdrShop Shala: www.Shala.com

Ever feel like your emotional depth is too much for a world that wants you to “stay strong”? This week, Dr. Natalie Dattilo-Ryan joins Tori to explore how mental health challenges and emotional changes in midlife—especially during perimenopause—can become a catalyst for personal power and reinvention. Whether you're navigating a newfound level of empathy and changes to your self concept, or just ready to turn your life experience into influence, this conversation is for you. As a seasoned psychologist and advocate for mental wellness, Dr. Natalie shares evidence-based strategies from her experiences as a PhD of clinical psychology, Harvard med instructor, founder of Priority Wellness Group, and specialist in mental health for the midlife woman to help you reframe your narrative and continue to integrate all stages of your identity. You’ll learn how empathy, an optimistic mindset, and ‘curious observer mode’ can help you hold space for your life's greatest goals.   This episode is your reminder that you’re not leaving your younger self behind—you’re becoming what she always dreamed she could be.  00:00 – Welcome In: Creating Space for Growth, Grace & Real Talk 00:02 – Is It Just Me? Understanding Mental Health Shifts in Midlife 00:03 – Tools That Actually Help: How Cognitive Behavioral Therapy Supports Women Over 35 02:29 – Hormones & Headspace: How Changes in Estrogen Impact Mood & Mental Clarity 05:27 – Mindset Makeover: Why What You Expect Shapes How You Feel 08:11 – You’re Not “Too Emotional”: Making Peace with Negative Thoughts & Big Feelings 11:05 – Gratitude as a Game-Changer: How to Be More Intentional Without Toxic Positivity 24:36 – Less Chaos, More Calm: The Power of Simplicity in Easing Anxiety 27:26 – What Is This Feeling? Decoding Anxiety in the Midlife Transition 30:33 – From Self-Doubt to Self-Belief: How Anxiety & Confidence Are Linked 31:36 – Feeling Everything, All the Time: When Empathy Becomes Overwhelm 37:47 – Goodbye, Old Me: Honoring and Grieving the Selves We've Outgrown 41:26 – Change Isn’t the Enemy: Finding Wisdom and Power in Midlife Transitions 46:04 – Whole, Not Perfect: Redefining Completeness as a Woman at This Stage of Life  Dr. Natalie Dattillo-Ryan|          @drnataliechristine                                                                 https://www.drnataliechristine.com/priority-wellness  Tori Poulter |              IG: @shala_hormonehealth                       FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr                                         Shop Shala: www.Shala.com 

Does your brain always seem to be buffering—mid-sentence, mid-task, or mid-thought? This week, Tori explores what’s really happening to our brains in midlife and why multitasking may be making it worse. Whether you’re juggling family, work, and wellness or just feeling a bit scattered lately, this conversation is for you. With science-backed insights from leading neurologists and personal stories from her own life, Tori breaks down how hormone fluctuations affect focus, why our obsession with productivity is quietly burning us out, and what you can do to reclaim clarity. You’ll also hear why “just doing one thing at a time” isn’t lazy—it’s life-giving. This episode is your reminder that a complete woman doesn’t do more—she does what matters, with presence.  Chapters  00:00 – What’s Happening to My Brain? Understanding Midlife Mental Shifts & Hormone Changes 02:45 – Can I Still Focus? How Technology Hijacks Our Attention (and How to Get It Back) 06:35 – Why Am I Doing a Million Things? The Real Reason We Multitask (And How to Stop) 10:00 – Clear Mind, Calm Body: Simple, Science-Backed Focus Tools for Women in Midlife  Tori Poulter |              IG: @shala_hormonehealth                       FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr                                         Learn more: www.Shala.com  

When medicine doesn't feel made for you, it's time to write a new story. This week, Dr. Mallorie Cracroft joins Tori to explore what’s missing in women’s healthcare—and how we can reclaim it through functional and integrative medicine. Whether you’re tired of feeling dismissed by conventional doctors or curious about natural, root-cause care, this episode will meet you where you are. As a  OB-GYN who left the traditional model to start a more holistic clinic, Dr. Cracroft shares personal and patient stories that illuminate the true potential of individualized care. You’ll learn why the gut-brain connection matters more than you think, how to manage perimenopause without fear, and why prioritizing your own wellness journey is the most powerful decision you can make.  This episode is your reminder that “you get to choose what’s right for you.” Timestamps    00:00 Introduction to Women's Healthcare Challenges 01:50 The Vision Behind Uplift for Her 05:01 Transitioning from Conventional to Integrative Medicine 07:46 Understanding Functional and Integrative Medicine 10:50 The Gap in Healthcare: Cultural and Systemic Issues 14:00 Navigating Insurance and Patient Care 16:53 The Future of Women's Health and Empowerment 23:25 Taking Charge of Your Health 27:52 Budgeting for Wellness 28:53 Navigating Perimenopause 37:52 The Gut-Brain Connection 44:08 The Pressure of Being Strong  Guest & Host Links Dr. Mallorie Cracroft| @upliftforher                                    https://www.upliftforher.com/   Tori Poulter |                  @shala_hormonehealth                                                https://www.shala.com/ 

What if feeding your family could also fuel your dreams? We talk a lot about eating well, but food budgets and decision fatigue can be a barrier to staying on top of your nutrition.That’s why this week, Tori sits down with ‘The Money Mom’ Rachel Coons to discuss what it means to be the Financial CEO of your family, and how taking control of your grocery shopping can improve your physical and financial health while creating harmony in your home.You’ll learn about the SHOP method, which has been proven to help women cut their grocery budgets up to $600 a month, so that you can spend more time focused on what lights you up, and less time dethawing chicken thighs. This episode is your reminder that when it comes to spending “it’s a marathon, not a sprint.”Find out more:Rachel Coons |    insta: @heyrachelcoons                                      https://heyrachelcoons.kartra.com/page/fOR2134  Tori Poulter |         insta: @shala_hormonehealth                                                                                               www.shala.com                                         Hormone Confidence CommunityChapters03:25 Understanding Financial Stress and Its Impact on Relationships05:19 Rachel's Journey to Financial Coaching 10:32 The Role of Women in Family Finances12:27 Becoming the Financial CEO of Your Family16:40 Intentional Spending vs. Being On A Budget18:24 Mindset and Emotional Relationship with Money21:30 Finding Freedom Through Financial Awareness23:11 The Money Mom Club and Community Support25:12 Emotional Spending and Its Consequences26:54 The Importance of Meal Planning29:13 Creating a Sustainable Grocery System 31:01 Introducing the SHOP Method39:52 Healthy Eating on a Budget44:52 Balancing Inner and Outer Worlds

Are you frustrated with physicians who won’t seem to listen to your symptoms?This week, OBGYN, author of ‘The Hormone Balance Bible,’ and host of ‘Confessions of a Male Gynecologist,’ Dr. Shawn Tassone, joins Tori to explore individualized hormone care and finding the right treatment for you. You’ll hear about the doctor-patient dynamic in hormone care, how to navigate well-founded trust issues in women’s health, how different kinds of HRT work, and discover your hormone archetype.   This episode will give you the tools you need to start your hormone balance journey, feeling seen, heard, and confident in your own connection to your body. Because we know that the only “normal” is where you feel your best.  Find out more:Dr. Shawn Tassone | https://www.drshawntassone.com/                                                                                                            @shawntassonemdTori Poulter |                    https://www.facebook.com/groups/hormoneconfidence                                          https://www.shala.com/                                                                                    @shala_hormonehealth                                  Chapters 06:47 The Medical Industry and Women’s Empowerment14:31 Navigating Trust Issues in Women's Health18:35 The Journey to Integrative Medicine30:59 Finding Balance: Supplements vs. Traditional Medicine34:21 Navigating Supplement Recommendations36:31 Understanding Hormone Replacement Therapy (HRT)40:22 Bioidentical vs. Synthetic Hormones45:32 Forms of Hormone Delivery48:15 Assessing Hormone Absorption52:20 The Importance of Individualized Hormone Treatment55:17 Exploring Hormone Archetypes 01:04:48 The Future of Women's Health and Hormone Care

Ever feel like your body is changing faster than your mindset can keep up? This week, personal trainer, wellness coach, and former counselor Tracy Steen joins Tori to discuss how women in midlife can reclaim control of their health, identity, and momentum through movement that empowers rather than depletes. If you're navigating the hormonal, emotional, and professional pivots that often define womanhood, this conversation is your blueprint for leading with strength—from the inside out. Blending science-backed strategies with a purpose-driven mindset, Tracy shares how daily movement becomes a self leadership habit, why emotional and physical strength are non-negotiable for high-performing women, and how to dismantle outdated fitness dogma in favor of self-command and clarity. This isn’t just about staying fit—it’s about owning your evolution with intention, grace, and power.  00:00 Introduction to Tracy Steen and Move Daily Fitness 09:08 The Intersection of Psychology and Fitness 18:01 Shifting Mindsets: From Quick Fixes to Sustainable Habits 26:53 The Importance of Daily Movement for Long-Term Health 29:20 The Importance of Daily Movement 31:59 Building a Supportive Community 35:02 The Role of Community in Women's Health 40:12 Navigating Midlife Changes 44:15 Empowerment Through Strength Training 46:57 Taking Control of Your Health Journey  Tracy Steen| insta: @movedailyfitness                          YouTube: @TracySteenMoveDaily             Website: https://www.movedaily.ca/ Tori Poulter| insta: @shala_hormonehealth                            FB Group: facebook.com/groups/hormoneconfidence                           Website: https://www.shala.com/ 

It’s easy to get off track with our health—but what does it really take to get back in sync?   This week, Certified Diabetes Care and Education Specialist Tammy Swigert takes time away from advising other physicians, to help us explore the startling rise of lifestyle-related diseases like diabetes—and the powerful role we can each play in prevention. Whether you're feeling overwhelmed by conflicting health advice, or are ready to make meaningful changes without shame or extremes, this conversation is for you. With a blend of science, historical insight, and lived experience, Tammy breaks down the root causes of diabetes and prediabetes—from insulin resistance to hormonal imbalances—and shows how nutrition, stress management, and even sleep quality can shift the trajectory of your health. You’ll learn why food quality matters more than ever, how estrogen influences weight and insulin resistance, and why lifestyle change is one of the most empowering forms of medicine. This episode is your reminder that “we have more control over our health than we’ve been led to believe”—and that kindness, not perfection, is the starting point for sustainable wellbeing.  00:00 Introduction to Lifestyle Diseases19:13 The Rise of Diabetes and Pre-Diabetes20:39 Historical Context of Health and Nutrition27:15 Understanding Lifestyle-Related Diseases  30:00 Diabetes and Insulin Resistance30:01 Understanding Diabetes: Types and Mechanisms35:03 The Role of Hormones in Insulin Resistance39:05 Prevention Strategies: Lifestyle Changes for Diabetes  45:05 Nutrition and Eating Habits: The Key to Prevention 56:15 The Impact of Estrogen on Weight and Insulin Resistance Tammy Swigert | Episode Sources: https://www.sermo.com/blog/insights/history-obesity-stone-age-renaissance/ https://www.sermo.com/blog/insights/history-obesity-last-100-years-us/ Find more @shala_hormonehealth on Instagram   Find your Facebook sisterhood with Shala’s Hormone Confidence Community: https://www.facebook.com/groups/hormoneconfidence  Shop Shala: https://komigo.me/shala/shop/c/supplements  Read Deep Dives for every topic on our Blog: https://www.shala.com/blog

Ever feel like you're chasing joy, waiting for life to finally feel just right—but never quite arriving? This week, Tori explores why 55 is the happiest age for women, and how we can all begin to find joy in every season of life—no matter where we are in the journey. Whether you're feeling stuck in the rush of daily demands or learning to embrace the changes of midlife, this episode is your invitation to slow down and soften. Drawing inspiration from a meaningful trip to Thailand and the powerful symbolism of the lotus flower, Tori weaves in research, personal stories, and soul-stirring reflections that reveal the beauty of aging with grace. You’ll learn why softening—emotionally, mentally, and even physically—isn’t something to resist, but something to celebrate. This episode is your reminder that you have always been the same flower—beautiful in every stage.  Find more @shala_hormonehealth on Instagram Find your Facebook sisterhood with Shala’s Hormone Confidence Community: https://www.facebook.com/groups/hormoneconfidenceShop Shala: https://komigo.me/shala/shop/c/supplementsRead Deep Dives for Each Episode Topic on our Blog: https://www.shala.com/blog