The Hormone Shift Show™ Podcast

“You are already enough. Even in the ways you feel like you’re falling short.” - M.J. SchwartzPerfectionism shows up in sneaky ways in midlife. You might feel stuck, unable to start something until you know you can do it perfectly. Or you may find yourself people-pleasing, overthinking, shutting down when you feel overwhelmed, or getting frustrated that your old coping strategies no longer work. With shifting hormones, a more sensitive nervous system, and the emotional weight midlife brings, perfectionism hits harder and takes a bigger toll on your health.Today, I’m joined by M.J. Schwartz, a specialist in perfectionism, intuitive eating, and mind-body healing. M.J. and I talk about the difference between helpful striving and harmful perfectionism, why freeze mode is so common for women in midlife, how people-pleasing drains your energy, and how perfectionism shows up in your health choices. We also explore why anger becomes more accessible in this season of life and how intuitive eating can help you reconnect with your body’s cues.By the end of this episode, you’ll understand why perfectionism intensifies during perimenopause and have the practical tools to move through midlife feeling steadier, more compassionate with yourself, and much less overwhelmed.---Your TakeawaysHow perfectionism hides behind people-pleasing, procrastination, and overwhelmWhy “My life is a mess” is actually perfectionism undercoverHow midlife hormones amplify perfectionist stress and emotional sensitivityThe link between rigid thinking, freeze responses, and stalled health goalsHow intuitive eating and mindfulness help you soften perfectionist patterns---Episode ResourcesWebsite: https://studio138healingcenter.comM.J. Schwarz's Free Workshop: Perfectionism, People Pleasing, and Perimenopause on January 8 at 3pm EST. Register here: https://www.studio138healingcenter.com/classes-and-workshopsCheck out the full show notes at https://leslieduffycoaching.com/18---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Women over 40 are entering the holidays carrying an invisible load, an emotional backpack that nobody sees.” - Leslie DuffyThe holidays hit differently when you’re a woman in midlife. You’re trying to keep work on track, manage family dynamics, support aging parents, show up for your kids, and hold everything together at home. Then the holiday season arrives with parties, more expectations, food triggers, social pressure, and a calendar that feels like it’s filling itself. It’s a lot, and most of us are already running on fumes before the season even begins.What makes it even more challenging is that your body is changing at the same time that life is asking more of you. Shifting hormones make your stress response stronger, your sleep lighter, and your tolerance for chaos lower. Your nervous system is more sensitive, your energy isn’t as predictable, and the emotional labor you carry often goes unseen. So when the holidays layer gatherings, decisions, and obligations on top of that, even small stressors feel bigger. It’s not in your head. Your body is telling the truth.Today, I’m walking you through a simple, three-step plan to help you move through the holiday season with less overwhelm. We’ll look at what actually worked last year, what didn’t, and how to decide ahead of time how you want to feel when January arrives. I’m also going to share practical grounding practices you can use, how to navigate tricky conversations, what to do when old patterns show up, and how to set boundaries that feel supportive instead of stressful.By the end of this episode, you’ll have a clear, doable roadmap for getting through the holidays feeling calmer, more centered, and more like the woman you want to be heading into the new year.---Your TakeawaysWhy midlife holidays feel overwhelming and how to reset expectationsThree reflection questions to filter what actually matters this seasonThe “hell yes” test for protecting your time, energy, and emotional bandwidthSimple nervous system tools like the zip-up technique and intentional boundariesHow small, meaningful rituals create more joy than big plans or perfectionism---Episode ResourcesGrab your FREE Listener Guide at https://leslie-duffy-coaching.kit.com/ebe895d464Check out the full show notes at https://leslieduffycoaching.com/17---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“It’s never too late to start exercising.” - April HattoriAlmost every midlife woman describes the 80-year-old that she wants to be as strong, steady, mobile and living life on her own terms. An essential part of getting there is incorporating movement in your daily life. The good news is, movement doesn’t have to mean a long run, a heavy gym session, or 45 minutes of intense cardio. Our bodies are changing, our energy isn’t the same every day, and forcing yourself into a workout you dread is the quickest way to do nothing. What you need is a movement plan that feels doable, supportive, and meets you where you are.Today, I’m joined by April Hattori, the amazing woman behind the Yes2Next YouTube channel. If you haven’t seen her and her 84-year-old mom working out together, you are missing out. April’s whole approach is about making movement approachable again and showing that even five minutes of movement counts. When you stack those tiny, consistent moments together, you build a body that feels stronger and more capable over time.In this conversation, April and I talk about how to start moving again when you feel tired, overwhelmed, or out of practice, why mobility is so important in midlife, how to make movement a habit that actually sticks, and why perfection has no place in your workout routine, practical and simple ways to start incorporating movement in your life, April’s favorite balance builders, and more.By the end of this episode, you’ll have simple, manageable ways to get moving again so you can build your strength and confidence, and improve the way you feel in your 40s, 50s, 60s and beyond.---Your TakeawaysHow to rethink exercise in midlifeWhy small, consistent movement matters more than long workoutsSimple ways to start exercising again when you feel tired or out of shapeHow mobility, balance, and community support healthy agingThe power of movement for confidence, independence, and longevity---Episode ResourcesYes2Next Website https://yes2next.comCheck out the full show notes at https://leslieduffycoaching.com/16---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“You don’t have to eat like everyone else to belong.” - Leslie DuffyPicture this: you’re out to dinner, the lighting is perfect, your outfit is on point, and you’re committed to your health goals. But then your friend orders fries, your partner gets a cocktail, and that little voice in your head says, “I can just start over on Monday.” You know what to do, but in the moment, it’s hard to follow through. That’s not weakness, it’s your brain doing what it’s wired to do: keep you comfortable, connected, and part of the group.Midlife adds another layer to all of this because your hormones are changing how your brain responds to stress, food, and social pressure. Lower progesterone makes you more sensitive to overwhelm. Blood sugar swings make cravings feel louder. And when your energy is lower or you don’t feel like yourself, it’s easy to slip into what you’ve always done. In social situations like these, you’re up against biology, psychology, and old habits, all in one. That’s why sticking to your intentions can feel so much harder.Today, I’ll share how to use my Worth It filter to make confident, intentional choices instead of reactive ones, simple strategies for ordering at restaurants, how to respond when someone questions your food choices, why taking up space is an act of self-care, practical ways to support your hormones at brunch, parties, or date night without feeling deprived, and more.By the end of this episode, you’ll have the tools to take care of yourself without feeling like you’re missing out.---Your TakeawaysWhy social pressure makes it hard to stick to your health goalsThe motivational triad and how it drives our food choicesHow you can use my Worth It filter to make guilt-free decisionsSimple scripts for restaurants, parties, and social eventsLearning to belong without conforming---Episode ResourcesGrab your FREE Perimenopause Social Survival Guide https://leslie-duffy-coaching.kit.com/ad3b30e023Check out the full show notes at https://leslieduffycoaching.com/15---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“We were taught how to diet, but we were never taught how to eat for hormone balance or to support our metabolism. ” - Leslie Duffy When we were younger, many of us were told that carbs are bad, fats make you fat, and protein is for athletes. Then, when our hormones start to shift in midlife, if we try to use those old rules, we end up exhausted, craving sugar, and stuck in a cycle that feels impossible to break. Your hormones have changed, which means the way you nourish your body also has to change. The goal isn’t restriction. It’s balance, stability, and giving your body what it needs to feel good.What if eating well didn’t have to feel complicated? That’s why I created the PFF formula: protein, fat, and fiber. It’s the simplest way to think about your meals, no matter where you are or what you’re eating. When you put these three things on your plate, your blood sugar stays steady, your cravings calm down, and your energy lasts all day. And the best part? You don’t have to count calories or follow a rigid plan. You just need to learn how to build a balanced plate that supports your hormones.Today, I’m walking you through how to use the PFF formula in real life, including what to look for when you’re grocery shopping, how much protein most women actually need, the easy swaps that make meals more satisfying, how this framework can help with everything from brain fog to belly fat, and why simple nutrition can be the most powerful form of self-care.By the end of this episode, you'll have a way to eat that feels flexible, doable, and nourishing (not just another diet rulebook).---Your TakeawaysWhy dieting rules stop working when your hormones shift in midlifeThe simple PFF formula for balanced mealsHow protein stabilizes blood sugar, mood, and metabolismThe fats and fibers that fuel hormone production and detoxHow to build a hormone-friendly plate at home or on the go---Episode ResourcesGrab your FREE Episode 14 Listener Guide https://leslie-duffy-coaching.kit.com/a0b98c80a7Check out the full show notes at https://leslieduffycoaching.com/14---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“The goal isn’t just to lose weight. It’s to have a strong metabolism for the long haul.” - Leslie DuffyWhether you’re on a GLP-1 medication, considering it, or just curious about how it works, one thing is clear: these drugs are everywhere right now. For many women in midlife, they’ve been life-changing, helping quiet food noise, steady blood sugar, and making weight loss possible for the first time in years. But as empowering as that can feel, there are real challenges that we hardly hear about, from nutrient deficiencies and digestive issues to muscle loss, and a slower metabolism that’s hard to rebuild later on.Today, I’m sharing a practical, science-backed toolkit to help you protect your health while you’re on GLP-1s and for the long term. You’ll learn what labs to ask your doctor about, how to prevent constipation, the importance of prioritizing protein and fiber, how to keep your digestion and energy steady even when your appetite drops, why movement and strength training matter more than ever, how to support your microbiome, the key supplements that can help maintain muscle and hormone balance during your journey, and more.By the end of this episode, you’ll have a plan to use these medications safely, preserve your long-term metabolic health, and feel confident that you’re supporting your body, not depleting it.---Your TakeawaysWhy GLP-1 shots can cause both progress and new problemsThe hidden cost of weight loss (muscle, bone, and nutrient loss)How slow digestion and low fiber intake worsen constipation and bloatingThe must-have nutrients for women on GLP-1s: protein, magnesium, iron, zinc, B12How to protect metabolism and digestion with strength training, enzymes, and fiber---Episode ResourcesGet your FREE Functional Medicine GLP-1 Toolkit https://leslie-duffy-coaching.kit.com/a65bb7d370Check out the full show notes at https://leslieduffycoaching.com/13---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“GLP-1s aren’t the villain, but they’re not a miracle either.” - Leslie DuffyGLP-1s like Ozempic and Wegovy are everywhere right now and it’s easy to understand why. They promise freedom from food noise, easier weight loss, and more control. That’s especially attractive in midlife when your body feels so unpredictable. But like most quick fixes, it isn’t that simple. These medications can help but they can also leave your metabolism weaker if you don’t support your body the right way.What most people don’t realize is that the body already makes its own GLP-1 hormone. It’s built to help you manage blood sugar, appetite, and metabolism naturally. The problem is, stress, lack of sleep, and poor gut health can throw that system completely off. So, before you add medication to the mix, it’s worth understanding how to work with your body instead of against it.In this episode, I break down what GLP-1s really do, who they can help, and where they can go wrong. We’ll talk about what happens when you stop taking them, why muscle loss matters, and the five simple ways you can naturally boost your own GLP-1 levels through food, movement, and daily habits that actually feel good. By the end, you’ll have a clear picture of how these medications fit into the bigger conversation and how to take care of your metabolism whether you’re using them or not.---Your TakeawaysWhat GLP-1 meds like Ozempic actually do in your bodyNatural GLP-1 vs. GLP-1 prescription versionsThe biggest pros and cons of using GLP-1s for weight lossHow these drugs impact hunger, digestion, and metabolismFive natural ways to boost GLP-1 naturally---Episode ResourcesGet your FREE Episode 12 Listener Guide at https://leslie-duffy-coaching.kit.com/efb12b4023Check out the full show notes at https://leslieduffycoaching.com/12---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“If you don't feel comfortable, you're not going to feel confident.” - Louise (Jade) CordellHave you ever stood in front of your closet thinking nothing fits and nothing feels right? Or maybe you feel like you don’t even recognize yourself in the mirror anymore. Figuring out your wardrobe during midlife can be challenging. This time of our lives isn’t just a hormone shift, it’s an identity shift. Your body is changing, your energy is changing, and sometimes it feels like you suddenly became invisible. But what if your wardrobe could help you find your way back?For many women in perimenopause and menopause, figuring out what to wear becomes yet another source of frustration. We have to remember: how you show up in the world and your style isn’t just about looking good, it’s about feeling confident, visible, and comfortable in your body right now.Today, I’m joined by Louise (Jade) Cordell, the founder of Jade Style Coaching and creator of The Style Confidence Breakthrough, where she helps women reconnect with who they are through the power of wardrobe and mindset. Jade’s insights are a masterclass in using your wardrobe as a tool for self-reconnection, confidence, and joy.In this conversation, Jade and I unpack why midlife style shifts are about much more than fashion, the deep connection between confidence and clothing, practical strategies for rebuilding your wardrobe, how to dress for the woman you are today, Jade’s process for creating a minimalist, mix-and-match closet, and more. Clothes are more than just fabric. They carry energy and meaning. Let’s rethink our approach to style to foster a sense of belonging and authenticity at every stage of life.---Your TakeawaysWhy midlife style shifts are about identity, not fashionThe emotional link between confidence, visibility, and what’s in your closetHow “confidence anchors” help you reconnect with who you are nowThe mindset shift from hiding your body to dressing for the woman you’ve becomeOne small wardrobe change that can spark momentum and joy again---Episode ResourcesConnect with Louise (Jade) Cordell https://www.jadestylecoaching.com/Check out the full show notes at https://leslieduffycoaching.com/11.---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Your January detox does not undo what happens in December.” – Leslie DuffyThe holiday season can feel overwhelming. With nonstop events, family obligations, and an ever-growing to-do list, you’re probably running on caffeine, adrenaline, and guilt. By January, it’s easy to feel burned out, a little defeated, and like another detox might be the thing to fix it all. The truth is, what your body really needs is a steady rhythm, calm, and real nourishment.This year, I'm inviting you to try doing the holidays a little differently. Instead of rushing, restricting, or muscling through with willpower, what if you gave yourself permission to find some ease? When you focus on creating safety for your body, everything changes. The truth is, how you eat matters just as much as what you eat. If you slow down, take a breath, and actually tune into your meals, your body starts to shift out of survival mode. That’s when real healing, energy, and good digestion finally have a chance to show up.​In this episode, I’m sharing my Calm Plate Method, a simple, science-backed way to help you reduce stress, balance your blood sugar, and actually enjoy your meals guilt-free. I’ll walk you through a three-minute pre-meal ritual to reset your digestion, practical ways to use timing, order, and rhythm to keep your metabolism steady, and why slowing down could be the missing piece to feeling lighter and more grounded through the holiday season.---Your TakeawaysWhy “holiday hustle” habits wreck digestion, hormones, and moodHow to use the Calm Plate MethodA three-minute pre-meal ritual to trigger digestion and calm the nervous systemThe three R’s to steady blood sugarThe three P’s to eat mindfully and feel satisfied---Episode ResourcesLose Weight with the CALM Plate: https://stan.store/leslieduffycoaching/p/the-calm-plateThe Mind Body Academy Application: https://docs.google.com/forms/d/e/1FAIpQLSeSsid-llIxNtML2QhNrpFSNQiv0wyqTOQgvFpqVUMVDA2FNA/viewform?usp=sharing&ouid=106882843038261206370Check out the full show notes at https://leslieduffycoaching.com/10.---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Your doctor works for you, not the other way around.” – Leslie DuffyToo many women walk out of their doctor’s office feeling dismissed, rushed, or even a little ashamed for asking questions about their symptoms. In perimenopause, when you’re already dealing with brain fog, exhaustion, and the stress of not feeling like yourself, those 15 minutes in the exam room can feel impossible to navigate.Part of the problem is that most doctors were never trained in menopause care. They may be excellent at treating infections or acute conditions, but when it comes to the midlife transition, they’ve often had only a handful of hours of education. That means if you’re not prepared, your concerns can get brushed aside with “you’re just getting older” or another routine prescription that doesn’t address the root cause of the issue.Today, I’m breaking down exactly how to talk to your doctor about perimenopause. You’ll learn five practical tips for preparing before your appointment, how to frame your symptoms to make them clear and specific, and a simple script you can use to ask about hormones without feeling awkward or getting dismissed.I’ll also show you how to incorporate a symptom tracker, use language that resonates with medical providers, and co-create a plan instead of just following orders. You’ll walk away with the confidence to head into your next appointment prepared, clear, and empowered, plus the red flags that signal that it might be time to find a new provider.---Your TakeawaysWhy most doctors aren’t trained in menopause care and how that affects youThe prep that changes everything: bringing a short list and a symptom trackerHow to describe your symptoms so doctors actually understand their impactCo-creating a treatment plan instead of blindly following prescriptionsWhen it’s time to seek a second opinion or fire your doctor---Episode ResourcesEpisode 9 FREE Listener Guide https://leslie-duffy-coaching.kit.com/1744825064Check out the full show notes at https://leslieduffycoaching.com/9.---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“You can bring the love back if you want it back.” - Carolyn SharpMidlife has a way of magnifying every crack in a marriage. Small arguments feel bigger, resentments grow heavier, and the spark can feel hard to find. Add shifting hormones, a heavier stress load, and zero tolerance for “just getting by,” and what once felt manageable might now feel unbearable. It’s tempting to believe the only answer is walking away.Today, I’m joined by Carolyn Sharp, couples therapist, coach, and author of Fired Up: Four Secrets to Reigniting Intimacy and Joy in Your Relationship. With over 30 years of experience, Carolyn shares why so many couples drift into disconnection in midlife, the biggest myths about reigniting intimacy, and why tending to your relationship is just as critical as tending to your health.We talk about the warning signs that shouldn’t be ignored, the under-functioning/over-functioning trap so many couples fall into, and how radical responsibility and curiosity can help you shift even long-standing patterns. You’ll also learn a simple but powerful exercise Carolyn uses with couples to rebuild trust, how humor and small conversations can act as “reset buttons” for your relationship, and why your physical health and emotional health are inseparable when it comes to intimacy and connection.By the end of this episode, you’ll have new tools, a fresh perspective, and a reminder that it’s not too late to reignite the spark if you’re willing to do the work.---Your TakeawaysHow shifting hormones and life roles in midlife strain relationshipsWhy you need to work on connection during major life transitionsThe biggest myth about reigniting intimacy and the four-step process that busts itEarly signs of disconnection: living like roommates, no laughter, only talking about logisticsThe underrated tools that rebuild trust (eye contact, true listening, and humor)---Episode ResourcesCarolyn Sharp's Website https://www.secureconnectionsretreats.com/Episode 8 FREE Listener Guide https://leslie-duffy-coaching.kit.com/1f27df3a53Check out the full show notes at https://leslieduffycoaching.com/8.---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Testosterone isn’t just a male hormone. It’s essential for women’s energy, libido, brain, and bones.” - Leslie DuffyIf you’ve been dragging through the day with zero motivation, feeling anxious or foggy, noticing weight gain, or dealing with random chin hairs, oily skin, or sudden acne, your testosterone could be out of balance.Most women don’t realize that testosterone matters just as much for us as it does for men. Whether it’s too high or too low, the ripple effects of testosterone imbalance show up everywhere, from your mood to your metabolism.Today, I’m giving you a crash course on testosterone in women, including what it does, why it matters in midlife, and how to know if your levels are too high or too low. We’ll cover the surprising symptoms most women don’t connect to testosterone, the biggest lifestyle and medication triggers, and how stress and blood sugar swings can wreak havoc on your testosterone levels.You’ll also learn three natural ways to boost testosterone if it’s low, and three strategies to calm it down if it’s high. By the end of this episode, you’ll know exactly what red flags to look for, what steps you can take right now to support your hormones, and how to bring this “hidden” hormone back into balance so you can feel like yourself again.---Your TakeawaysWhy testosterone matters for women’s energy, mood, libido, and brain healthSigns of low testosterone: fatigue, low motivation, brain fog, weight gain, and low sex driveSigns of high testosterone: belly fat, acne, facial hair, irritability, and insulin resistanceEveryday triggers that disrupt testosterone: stress, under-eating, medications, toxins, and blood sugar swingsNatural ways to balance testosterone: lift weights, eat enough protein, and prioritize deep sleep---Free ResourcesTestosterone Quick Guide: Get Your Free Guide at https://idyllic-wind-45449.myflodesk.com/episode7Check out the full show notes at https://leslieduffycoaching.com/7.---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Low progesterone doesn’t just mess with your cycle, it disrupts your sleep, your mood, your energy, and even your immune system.” - Leslie DuffyIf you’ve been dealing with heavy periods, clotting, night sweats, insomnia, anxiety, or even autoimmune flare-ups, it might not just be “getting older.” In perimenopause, progesterone is the first hormone to take a sharp dive, dropping by nearly 75% between the ages of 35 and 50. And when it does, the ripple effects show up everywhere in your body, from your brain to your bones.Today, I’m breaking down exactly what happens when progesterone declines, why it matters far beyond fertility, and how to tell if your symptoms are connected. You’ll learn the difference between estrogen dominance and low progesterone, the role ovulation plays in producing this calming hormone, and why stress, under-eating, sedentary living, or certain medications may be stealing your progesterone long before age does.I’ll also walk you through how functional medicine approaches low progesterone by supporting ovulation, reducing stress, addressing thyroid and adrenal health, and using nutrition and lifestyle tools to restore balance. By the end, you’ll understand why progesterone is your body’s built-in calming system, how to protect it, and what steps you can take right now to feel more like yourself again.---Your TakeawaysThe dramatic decline of progesterone in perimenopauseLow progesterone shows up as anxiety, insomnia, heavy bleeding, and autoimmune flaresCauses of low progesterone include stress, under-eating, infections, poor blood flow, and certain medicationsThe difference between the conventional medicine and the functional medicine approachStress is the ultimate disruptor, and why your body will always choose survival over balance---Free ResourcesProgesterone & Perimenopause Quick Guide: Get Your Free Guide at https://idyllic-wind-45449.myflodesk.com/episode6Check out the full show notes at https://leslieduffycoaching.com/6.---ArticlesGABA System Modifications During Periods of Hormonal Flux Across the Female Lifespan https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2022.802530/fullUse of hormone replacement therapy and risk of venous thromboembolism: nested case-control studies using the QResearch and CPRD databases https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2022.802530/fullDoes taking progesterone pose an increased risk for breast cancer? https://cemcor.ubc.ca/ask/what-about-progesterone-and-risk-breast-cancer/Risk of Breast Cancer by Type of Menopausal Hormone Therapy: a Case-Control Study among Post-Menopausal Women in France https://pmc.ncbi.nlm.nih.gov/articles/PMC3815310/---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message

“Estrogen decline in perimenopause is not steady. It’s a rollercoaster.” – Leslie DuffyDo you feel like your body changed overnight? Maybe your weight won’t budge, your joints ache, your period is all over the place, or your moods swing like a rollercoaster? Chances are, estrogen is connected to your symptoms.Most of us were never taught about what estrogen does in our bodies, and by the time we walk into our doctor’s office, it’s already causing chaos. Then, their jargon can leave you feeling lost, dismissed, or even foolish for not knowing what’s going on with your own body.Today, I’m breaking down 10 things every woman over 40 needs to know about estrogen and, more importantly, what to do about it. You’ll learn what estrogen dominance is, how estrogen and progesterone work like a seesaw, why high stress makes estrogen dominance worse, and how estrogen works as your “juicy hormone” to keep your skin plump, your joints flexible, and your vaginal tissue healthy. We’re also digging into how estrogen affects your bones, metabolism, histamine response, and more, plus the steps you can take right now to start to optimize your hormone health.By the end of this episode, you’ll be aware of red flags that may signal estrogen imbalance, which action steps to prioritize, and why estrogen matters for more than your cycle. It’s time to stop guessing, start tracking, and feel empowered in this season of life.---Your TakeawaysThe three types of estrogen and how they shift through our life stagesWhy estrogen is the “juicy hormone” for skin, joints, and vaginal healthHow estrogen supports collagen, bone strength, and flexibilityThe rollercoaster nature of estrogen in perimenopauseWhy estrogen detox is crucialCheck out the full show notes at https://leslieduffycoaching.com/5.---Free ResourcesFireproof Your Hormones: A real-life approach to calming inflammation and supporting hormone health. Get Your Free Guide at https://stan.store/leslieduffycoaching/p/fireproof-your-hormonesTracker + Symptom Checklist: Too many symptoms, not enough answers? Grab this free tracker + symptom checklist to start connecting the dots at https://idyllic-wind-45449.myflodesk.com/lj57cu63zk---ArticlesEffect of estrogens on skin aging and the potential role of SERMs https://pmc.ncbi.nlm.nih.gov/articles/PMC2685269Estrogen Inhibits Bone Resorption by Directly Inducing Apoptosis of the Bone-resorbing Osteoclasts https://pmc.ncbi.nlm.nih.gov/articles/PMC2685269Phytoestrogens protect joints in collagen induced arthritis by increasing IgG glycosylation and reducing osteoclast activation https://www.sciencedirect.com/science/article/abs/pii/S1567576919328826---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (

“Your money story is just that: a story. And you get to rewrite it.” - Jeannie DoughertyIf you’ve ever felt guilty about money, avoided checking your bank account, or wondered why you’re hustling so hard but never feel secure, you’re not alone. In midlife, financial stress doesn’t just live in your bank account; it lives in your body. It keeps you up at night, spikes your cortisol, fuels anxiety, and leaves you running on fumes no matter how hard you push.In this episode, I sit down with bestselling author and certified money coach Jeannie Dougherty to unpack how your money story was formed and how to let it go in midlife. We talk about the hidden connections between money and health, why forgiveness (including forgiving yourself) is a key part of financial healing, and how to start rewiring your “money brain” so you can break free from old patterns.Jeannie shares practical ways to uncover your money values, spot red flags in relationships, and shift from scarcity and shame into empowerment and alignment. If you’ve been white-knuckling your finances, manifesting without results, or constantly feeling blocked when it comes to money, this conversation will help you release the guilt, take back your power, and start creating financial and physical freedom.---Your TakeawaysHow family money stories shape your financial mindsetWhy forgiveness of others and yourself is key to releasing financial shameThe difference between money mindset and rewiring your brain around moneyWhat your spending patterns reveal about your core valuesHow health investments today create long-term freedom later---Links & ResourcesCheck out the full show notes at https://leslieduffycoaching.com/how-to-rewire-your-money-story-in-midlife-with-jeannie-dougherty/Book a Wellness Shift Strategy Call with Leslie - Your first step toward feeling clear, capable, and in control of your health again (https://calendly.com/leslieduffycoaching/wellness-shift-strategy-call)---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Anxiety in perimenopause isn’t about your husband or your job; it’s your hormones.” - Leslie DuffyWhile it would be easy to think your increased anxiety or irritability is a result of your workload, your partner, or the state of the world, that might not be the case. Here’s the truth: in perimenopause, shifting estrogen and progesterone is remodeling your brain and making you more vulnerable to anxiety than ever before. Racing thoughts, poor sleep, heart palpitations, jaw tension, or even not wanting to spend time doing things you used to love can all be signs that your hormones, not your willpower, are causing a change.Understanding the “why” behind your anxiety is the first step toward taking back your power. In this episode, I’m connecting the dots between what’s happening in your brain and what you’re feeling day to day. We’ll unpack how shifting estrogen and progesterone levels change your stress response, why your nervous system suddenly feels more sensitive, and the real reason your body is reacting like there’s danger even when you’re safe.I’m sharing lifestyle interventions that actually work, the pivotal roles of sleep, nutrition, and movement, and when it might make sense to go deeper with functional testing for hormones, gut health, thyroid, or adrenals. You’ll leave this episode knowing that you’re not broken or crazy, and you can regain a sense of calm and control, even in the middle of the hormone shift.---Your TakeawaysWhy your anxiety might not be about your job or your partnerHow fluctuating estrogen and progesterone disrupt calm and focusWhy anxiety feels bigger during midlifeEveryday practices that ease anxious symptomsTracking cycles, symptoms, and labs to bring clarity and control---Links & ResourcesFREE Tracker: Feeling Anxious AF? Grab this free tracker + symptom checklist to start connecting the dots.(https://leslie-duffy-coaching.kit.com/d1f0edb06f)HeartMath (https://www.heartmath.com/)Check out the full show notes at https://leslieduffycoaching.com/3---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.comCheck out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Stress is the enemy of self-control, and your cravings are not about willpower.” – Leslie DuffyIf you’ve ever found yourself halfway through a bag of chips or surrounded by Oreo crumbs, wondering what just happened, you’re not alone. Your cravings aren’t a sign of low willpower or weakness; they’re driven by shifts in estrogen and dopamine, and amplified during perimenopause and menopause. That “treat yourself” moment of comfort is actually one of the ways your body is trying to self-regulate.In this episode, I’m breaking down why your cravings feel so hard to resist and how you can take back control without relying on willpower or giving up the foods you love forever. We’ll talk about the dopamine–estrogen connection, the cues that trigger cravings, and how low dopamine can push you toward food, wine, shopping, or scrolling for that quick hit of feel-good. You’ll also learn how stress magnifies cravings, what emotions often hide underneath them, and how to start catching yourself in the moment so you can choose differently.I’ll share my strategy for creating a plan to calm cravings, replace them with healthier dopamine boosts, and develop your own “treat yourself” menu that supports your body instead of sabotaging it. You’ll leave this episode with tools you can use today, and the relief of knowing this isn’t about discipline, it’s about working with your brain and hormones to create real change.---Your TakeawaysHow stress and hormones team up to fuel cravingsThe cue–reward cycle and how to break itWhy food feels like comfort, connection, and survivalAwareness: your first weapon against cravingsSimple swaps and small wins to rewire your rewards---Grab Leslie’s ResourcesFREE PDF: Natural ways to increase dopamine levels (https://drive.google.com/file/d/1ygZxPSHEVRca7pb37Og8qaaGMR1py7vl/view?usp=sharing)Mini-Course: CALM the Cravings [Use discount code: HSS15 for 15% off!] (https://stan.store/leslieduffycoaching/p/calm-the-cravings)Check out the full show notes at https://leslieduffycoaching.com/2---Mentioned in this episodeEstradiol and the reward system in humans (https://www.sciencedirect.com/science/article/abs/pii/S2352154617302735)Hormone sensitivity predicts the beneficial effects of transdermal estradiol on reward-seeking behaviors in perimenopausal women: A randomized controlled trial (https://pmc.ncbi.nlm.nih.gov/articles/PMC10568486/)---Connect with LeslieConnect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)I love hearing from listeners! Email your questions or topic requests to a...

“You can’t lose weight if your life is a dumpster fire.” – Leslie DuffyIf you’ve been hitting the gym, counting the calories, and still can’t budge the numbers on the scale, here’s the truth: it’s probably not what you’re eating. In midlife, fluctuating estrogen levels make our bodies more sensitive to stress, and we can’t handle the stress response as well as we used to. Your overscheduled life, that coworker you can’t stand, or even the clothes that don’t fit right, can spike your blood sugar just like a candy bar would. The result? Higher cortisol, stubborn belly fat, crappy sleep, and sluggish digestion.In this episode, I’m pulling back the curtain on how stress messes with your hormones in midlife and creates weight loss resistance, and why pushing yourself harder isn’t the answer. I’m also sharing my four-step CALM method to get out of fight-or-flight, lower cortisol, and put your body back in fat-burning, hormone-balancing mode. It’s time to start working with your body instead of against it.If you’ve been doing everything right and still feel stuck, this episode will help you to connect the dots and finally break free.---What You’ll LearnWhy stress is basically a Snickers bar — minus the funThe three types of stress and how chronic stress affects your weightHow hormones like cortisol drive stress-related weight gainThe CALM Method for regulating your body, not just your habitsWhy letting go, slowing down, and shifting your mindset can actually help you lose weight.---Resources from LeslieGet your Free Episode 1 Worksheet! (https://drive.google.com/file/d/1Ow6p1S0C8X5fvoJ0q0UUqEAT_HKoGskt/view?usp=drive_link)Free PDF: The CALM Plate —Get your free printable resource (https://stan.store/leslieduffycoaching/p/the-calm-plate)Mini-Course: CALM the Cravings [Discount code: HSS15] (https://stan.store/leslieduffycoaching/p/calm-the-cravings)Check out the full show notes at https://leslieduffycoaching.com/1---Mentioned in this episodeHuberman Lab | Control Stress for Healthy Eating, Metabolism & Aging with Dr. Elissa Epel (https://youtu.be/ulHrUVV3Kq4)Anti-inflammatory properties of the vagus nerve: potential therapeutic implications of vagus nerve stimulation (https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP271539)Can Meditation Slow Rate of Cellular Aging? Cognitive Stress, Mindfulness, and Telomeres (https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/j.1749-6632.2009.04414.x)The Chain Mediating Effect of Negative Perfectionism on Procrastination: An Ego Depletion Perspective (https://www.mdpi.com/1660-4601/19/15/9355)Estrogen Improves Insulin Sensitivity and Suppresses Gluconeogenesis via the Transcription Factor Foxo1 (

“Midlife isn’t a crisis, it’s a turning point. Your comeback starts here.” – Leslie DuffyIf you’re a woman over 40 and you barely recognize yourself in the mirror… your energy’s in the tank, your emotions are all over the place, and you’re wondering what happened to the “you” you used to be, you’re not alone. And you’re not broken.I’m Leslie Duffy, a registered nurse, life coach, and certified functional hormone specialist. After 20+ years of helping women reclaim their health, I created The Hormone Shift Show™ Podcast to give you the answers nobody else is talking about.This is the strategy podcast for women ready to stop guessing and start feeling like themselves again. Here’s what you won’t get: endless to-do lists, restrictive diets, or morning routines that take 2 hours. Here’s what you will get: science-backed tools you can use right now to balance your hormones, regain your energy, and finally breathe again.Your 40s and 50s aren’t the beginning of the end; they’re your window of health. What you do today shapes how you age and thrive for decades to come.So if you’re tired of pushing through and ready to rewrite your next chapter, hit follow now.Your comeback starts here.---Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)