Crown and Sage

EP 10: Small Steps, Big Results

We tend to overestimate what we can do in a short amount of time  and underestimate what we can do if we just stay consistent. Most real change doesn’t happen all at once.  It happens slowly, through small actions repeated over time. This episode is a reminder of that.

EP 9: Conflict, It’s Not Always What It Looks Like

Sometimes people don’t act the way we want them to. They’re reactive, They push buttons, And it’s really easy to meet them right there. This is a story about a moment where I almost did. But somewhere in the middle of it, I was reminded of something simple: You never really know what someone else is carrying. This is another Letter from the Heart. Not about being perfect, we're far from that. Just about trying to pause… and choosing a different response when it matters.

EP 8: Letters from the Heart - Be the Vibe

Every morning in the drop-off line, I ask my kids one question: “What’s the number one rule?” It’s not about grades. It’s not about being the best. It’s simple — have fun. This is the first “Letter from the Heart” I’m sharing digitally. A small story about school pick up, loud music, and a reminder from a group of kids that joy isn’t something you wait for. You choose it.

EP 7: Learning to Live with Loss - Grief, Healing, and the Courage to Feel

In this episode of Crown of Sage, grief therapist and death doula Gris Alves joins us for an intimate and powerful conversation about loss, love, and the courage to feel deeply. Gris shares her own healing journey, from music and recovery to guiding others through grief and end-of-life care. Together, we explore: * How grief shows up in our everyday lives, not just after death * The importance of creating “grief practices” to release pain instead of bottling it up * How curiosity, compassion, and embodiment can transform loss into tenderness * The role of ceremony, mindfulness, and community in the healing process * What it means to integrate deep emotional experiences into everyday living This conversation is a reminder that grief isn’t something to escape, it’s something to practice, to honor, and to move through with gentleness and presence.

EP 6: Menopause Myths, Hormone Therapy, and Women’s Health with Helen Stearns

Menopause and perimenopause are often something women are told to simply “endure.” But what if thriving—not just surviving—was possible? In this empowering episode of Crown and Sage, host Veronica Contreras sits down with Helen Stearns, DNP, a dual board-certified nurse practitioner and certified menopause provider, to uncover the truth about women’s midlife health. You’ll learn:  ✅ The difference between “common” vs. “normal” symptoms  ✅ Why perimenopause can last up to 10 years—and how to navigate it  ✅ What to know about mood swings, brain fog, sleep disruption, libido changes & more  ✅ Hormone therapy (estrogen, progesterone, testosterone): myths vs. evidence  ✅ Estrogen’s role in heart and bone health  ✅ Safe, non-hormonal options for symptom relief  ✅ How men can better support the women in their lives Helen shares not only science-backed solutions but also a message of empowerment: menopause can be a season of strength, creativity, and transformation. 📌 Connect with Helen: helenstearnsdnp.com [https://www.helenstearnsdnp.com?utm_source=chatgpt.com] | IG: @helenstearnsdnp [https://instagram.com/helenstearnsdnp?utm_source=chatgpt.com] 💡 Mentioned in this episode: * Dr. Mary Claire Haver, Dr. Heather Hirsch, Dr. Kelly Casperson, Dr. Corrine Menn, Laura Lambe * Books: You Are Not Broken (Casperson), How to Menopause (Fadal), Unlock Your Menopause Type (Hirsch), The Menopause Brain (Mosconi), The New Menopause (Haver) 👉 Don’t forget to follow, share, and leave a review if this episode resonates with you. #Menopause #Perimenopause #HormoneTherapy #WomensHealth #CrownAndSagePodcast