14: Three Steps To Build A Hormone-Friendly Plate: So You Can Balance Hormones, Lose Weight, and Have More Energy

18: Perfectionism in Perimenopause: Why Your Old Coping Skills Stop Working in Midlife

“You are already enough. Even in the ways you feel like you’re falling short.” - M.J. Schwartz Perfectionism 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 Takeaways How perfectionism hides behind people-pleasing, procrastination, and overwhelm Why “My life is a mess” is actually perfectionism undercover How midlife hormones amplify perfectionist stress and emotional sensitivity The link between rigid thinking, freeze responses, and stalled health goals How intuitive eating and mindfulness help you soften perfectionist patterns --- Episode Resources Website: https://studio138healingcenter.com [https://studio138healingcenter.com] M.J. Schwarz's Free Workshop: Perfectionism, People Pleasing, and Perimenopause on January 8 at 3pm EST. Register here: https://www.studio138healingcenter.com/classes-and-workshops [https://www.studio138healingcenter.com/classes-and-workshops] Check out the full show notes at https://leslieduffycoaching.com/18 [https://leslieduffycoaching.com/18] --- Connect with Leslie Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/ [https://leslieduffycoaching.com/]) Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/ [https://www.instagram.com/leslieduffycoaching/]) Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow [https://www.youtube.com/@TheHormoneShiftShow]) I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.com [Leslie@TheHormoneShiftShow.com] Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching [https://www.amazon.com/shop/leslieduffycoaching])

17: The Less Stressed Holiday: 3 Steps to Reclaim Your Energy (Even If You’re Overwhelmed)

“Women over 40 are entering the holidays carrying an invisible load, an emotional backpack that nobody sees.” - Leslie Duffy The 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 Takeaways Why midlife holidays feel overwhelming and how to reset expectations Three reflection questions to filter what actually matters this season The “hell yes” test for protecting your time, energy, and emotional bandwidth Simple nervous system tools like the zip-up technique and intentional boundaries How small, meaningful rituals create more joy than big plans or perfectionism --- Episode Resources Grab your FREE Listener Guide at https://leslie-duffy-coaching.kit.com/ebe895d464 [https://leslie-duffy-coaching.kit.com/ebe895d464] Check out the full show notes at https://leslieduffycoaching.com/17 [https://leslieduffycoaching.com/17] --- Connect with Leslie Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/ [https://leslieduffycoaching.com/]) Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/ [https://www.instagram.com/leslieduffycoaching/]) Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow [https://www.youtube.com/@TheHormoneShiftShow]) I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.com [Leslie@TheHormoneShiftShow.com] Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching [https://www.amazon.com/shop/leslieduffycoaching])

16: How to Start Exercising Again in Midlife (When You’re Exhausted and Short on Time) with April Hattori from Yes2Next

“It’s never too late to start exercising.” - April Hattori Almost 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 Takeaways How to rethink exercise in midlife Why small, consistent movement matters more than long workouts Simple ways to start exercising again when you feel tired or out of shape How mobility, balance, and community support healthy aging The power of movement for confidence, independence, and longevity --- Episode Resources Yes2Next Website https://yes2next.com [https://yes2next.com] Check out the full show notes at https://leslieduffycoaching.com/16 [https://leslieduffycoaching.com/16] --- Connect with Leslie Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/ [https://leslieduffycoaching.com/]) Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/ [https://www.instagram.com/leslieduffycoaching/]) Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow [https://www.youtube.com/@TheHormoneShiftShow]) I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.com [Leslie@TheHormoneShiftShow.com] Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching [https://www.amazon.com/shop/leslieduffycoaching])

15: How to Order Confidently in Social Situations (and Still Hit Your Health Goals)

“You don’t have to eat like everyone else to belong.” - Leslie Duffy Picture 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 Takeaways Why social pressure makes it hard to stick to your health goals The motivational triad and how it drives our food choices How you can use my Worth It filter to make guilt-free decisions Simple scripts for restaurants, parties, and social events Learning to belong without conforming --- Episode Resources Grab your FREE Perimenopause Social Survival Guide https://leslie-duffy-coaching.kit.com/ad3b30e023 [https://leslie-duffy-coaching.kit.com/ad3b30e023] Check out the full show notes at https://leslieduffycoaching.com/15 [https://leslieduffycoaching.com/15] --- Connect with Leslie Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/ [https://leslieduffycoaching.com/]) Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/ [https://www.instagram.com/leslieduffycoaching/]) Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow [https://www.youtube.com/@TheHormoneShiftShow]) I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.com [Leslie@TheHormoneShiftShow.com] Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching [https://www.amazon.com/shop/leslieduffycoaching])

14: Three Steps To Build A Hormone-Friendly Plate: So You Can Balance Hormones, Lose Weight, and Have More Energy

“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 Takeaways Why dieting rules stop working when your hormones shift in midlife The simple PFF formula for balanced meals How protein stabilizes blood sugar, mood, and metabolism The fats and fibers that fuel hormone production and detox How to build a hormone-friendly plate at home or on the go --- Episode Resources Grab your FREE Episode 14 Listener Guide https://leslie-duffy-coaching.kit.com/a0b98c80a7 [https://leslie-duffy-coaching.kit.com/a0b98c80a7] Check out the full show notes at https://leslieduffycoaching.com/14 [https://leslieduffycoaching.com/14] --- Connect with Leslie Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/ [https://leslieduffycoaching.com/]) Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/ [https://www.instagram.com/leslieduffycoaching/]) Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow [https://www.youtube.com/@TheHormoneShiftShow]) I love hearing from listeners! Email your questions or topic requests to Leslie@TheHormoneShiftShow.com [Leslie@TheHormoneShiftShow.com] Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching [https://www.amazon.com/shop/leslieduffycoaching])