Hormones and Heels 👠

Perimenopause Nervous System Why You Are Tired But Wired and Cannot Sleep at Night We talk a lot about hormones in perimenopause. But we are not talking enough about your nervous system. And your nervous system might be the missing piece. In this episode I explain what your nervous system is, what perimenopause is doing to it, and why things that used to work intermittent fasting, cold plunges, hi...

Perimenopause Sleep — Why You Are Not Sleeping Through the Night and How to Sleep 7 Hours Straight You are waking up at 2AM. 3AM. You are exhausted. And you have been wondering if you will ever sleep through the night again. In this episode I answer that question directly. Yes you will. And here is why you are not right now. The four real reasons your sleep is disrupted in perimenopause; declining...

Perimenopause and Relationships How Perimenopause Affects Your Partner and What Neither of You Knew Perimenopause does not just affect you. It affects your relationship. The exhaustion that leaves you with nothing to give. The emotional reactivity you cannot control. The disappearing libido. The inability to be present. In this episode I talk honestly about what perimenopause is doing to you in yo...

Perimenopause Supplements — Why You Are Still Exhausted and Bloated Even When You Are Taking Everything You are taking your supplements consistently. You spent real money on them. And you are still exhausted. Still bloated. Still not sleeping. In this episode I tell you exactly why. Supplements cannot fix a lifestyle problem. Stress is cancelling out everything you are taking. And if the foundatio...

You are eating less. Working out more. And your waist keeps growing. In this episode I break down the three completely different things that cause belly changes in perimenopause. Actual fat gain from caloric imbalance. Cortisol belly driven by chronically elevated stress hormones. And inflammation and water retention from sleep deprivation. I also give you the specific questions to ask yourself to...

Why Perimenopause Tips Are Keeping You Stuck And What to Do Instead  You have been consuming perimenopause content for months. Saving every post. Watching every reel. And doing almost none of it. Not because you are lazy. Because tips without context and support were never going to be enough.  In this episode I go deep into why the content is not working. Why you are confused and overwhelmed and a...

She was doing everything right. Fasting 18 hours a day. Fasted workouts every morning. Eating less than ever. And she was gaining more fat, waking up at 2AM, and more exhausted than she had ever been. In this episode I walk through exactly what was happening in her body and why everything she was doing was working against her in perimenopause. The fat gain. The broken sleep. The depleted workouts....

You know something is off. You have known for a while. But every test comes back normal. Everyone around you says it is just stress. And you have started to wonder if you are imagining it. You are not. In this episode I name every signal your body has been sending you that you have been dismissing as stress, aging, or weakness. And I tell you what those signals are actually trying to say. If somet...

If you are in perimenopause and experiencing exhaustion, stubborn fat, bloating, puffiness, broken sleep, and anxiety, there is one thing you may be missing that is connected to all of it. Protein. In this episode I break down the full science of what protein does in a perimenopausal body and simplify each section so you actually understand what is happening. Fat loss. Cortisol and blood sugar. Wh...

Ep 17 The Morning Perimenopause Almost Cost Me Everything I ran a red light. That's when I knew perimenopause was winning. You can be doing everything you think is right and still have perimenopause take you down. I know because it happened to me. I was exhausted, running on empty, and one morning I ran a red light because my body had nothing left. That was the moment I stopped pretending I wa...

She Did Everything ChatGPT Said. She Was Still Exhausted. Here's What Actually Worked. (Case Study) Why you're still second-guessing yourself, pushing through on fumes, and wondering how much longer you can do this Case study: She followed ChatGPT's advice for six months and was still exhausted, second-guessing herself, and pushing through on fumes. This episode breaks down the three t...

You're Not Burned Out. You're Operating Beyond Capacity. Here's the Difference. Why rest won't fix this and what actually will Everyone's telling you you're burned out. Your therapist says you need better boundaries. Your doctor says you need to reduce stress. Your friends say you need a vacation. So you tried. You took time off. You set boundaries. You rested. And for a li...

Episode 14: You're On HRT. So Why Are You Still Operating Below Capacity? What HRT can't fix and what actually needs to happen You went on HRT because your doctor said it would help. And maybe it did, with some things. The hot flashes improved. The mood swings leveled out. Maybe your sleep got a little better. But you're still operating below capacity. You're still experiencing cog...

Episode 13: The CFO Who Was Losing Herself. And How She Got It Back in 8 Months. What no one told her about why her confidence and processing had shifted She was a CFO with 20 years of experience. She'd built her entire career on sharp thinking, decisive authority, and the ability to process complex information faster than anyone in the room. And then it started slipping. The confidence that u...

The 3R Framework: Regulate, Recalibrate, Restore How to systematically rebuild executive capacity in 6-12 months This is the methodology reveal. Discover The 3R Framework, the systematic approach to rebuilding executive capacity in 6-12 months through nervous system regulation, capacity recalibration, and baseline restoration. Learn why the three phases must happen in sequence, how each phase buil...

EPISODE 12: Before You Book Your Power Audit - How to Know If You're Ready Before You Book Your Power Audit Not ready for capacity rebuilding? Learn the 3 criteria before booking your Power Audit. Strategic Wellness Partner Trudie German shares the readiness test. You've seen The 3R Framework. You understand systematic capacity rebuilding takes 6-12 months. You know it requires partnership...

Episode 9: Your Nervous System Is Undermining Your Executive Presence Why regulation determines authority and how to restore both Your nervous system is undermining your executive presence without you realizing it. Discover how dysregulation shows up in boardrooms and high-stakes decisions as slower reaction time, visible stress, and compromised authority and why stakeholders notice before you do....

Episode 10: Why Your Current Approach Isn't Working—And What Actually Does The difference between tactical fixes and systematic capacity rebuilding You've tried supplements, sleep optimization, breathwork apps, and boundaries, but you're still hitting the same capacity ceiling. Discover why tactical fixes can't rebuild a dysregulated system, how systematic capacity rebuilding works...

EPISODE 8: Three Strategic Paths Forward And Their Consequences Why the choice you make in the next 30 days determines whether you rebuild in 6 months or struggle for years You know effort isn't working. Your current support system can't help. Now what? Discover the three strategic paths for rebuilding capacity, DIY tactical approach, siloed professional support, or integrated strategic gu...

Why Your Current Support System Can't Help You With This The gap between what you need and what medicine, therapy, and coaching can provide You've tried your doctor, therapist, and executive coach, but you're still stuck. Discover why medical intervention treats pathology but can't rebuild performance capacity, why therapy processes emotions but doesn't address physiological co...

When Effort and Discipline Stop Converting to Results The capacity ceiling that determines your next-level performance High-performing women hit a capacity ceiling where effort stops converting to results. Discover why more discipline and willpower create performance debt instead of outcomes, how your body pushes back when you ignore capacity limits, and why self-blame is strategically dangerous a...

When Your Performance Protocol Stops Working Why the strategies that built your career now create diminishing returns Episode Summary: The work ethic, discipline, and drive that got you to the C-suite are now working against you. Nothing is "wrong" externally, your title, compensation, and responsibilities are intact, but your internal capacity to execute at the level you're known fo...

Identity Shift: When Your Operating System Updates Why technical language resonates when everything else feels too soft Episode Summary: Your previous identity, the version of you that built companies, led teams, and made million-dollar decisions is updating. This isn't loss; it's a necessary recalibration of your operating system. The old pace, pressure, and performance protocols that got...

Episode 1: The Performance Shift High-Performing Women Ignore Subtitle: Why high-performing women sense an internal shift Executive women notice performance changes before they have language for them. This episode breaks down the internal shift that high performing women experience during perimenopause and why ignoring the signals creates strategic friction in your leadership capacity. Show Notes:...

Why This Goes Deeper Than Hormones The systemic impact on executive performance your doctor won't explain You assumed the performance decline was hormonal. That explanation made sense until it didn't account for the cognitive fog during board presentations, the decision fatigue by 2pm, or why overstimulation now derails your strategic thinking. This episode breaks down the multi-system imp...