Better sleep in midlife doesn’t come from perfection — it comes from gentle, supportive habits. In this episode of the Bloom & Beyond Podcast, Coach Courtney shares realistic ways to support sleep during perimenopause and menopause, including nervous system calming, daily rhythms, and mindset shifts that promote rest without pressure or extremes.

Waking up in the middle of the night is one of the most common sleep challenges women face in midlife. In this episode of the Bloom & Beyond Podcast, Coach Courtney explains how hormones, cortisol, and blood sugar shifts contribute to nighttime waking — especially between 2 and 4 a.m. This episode offers clarity, reassurance, and compassionate insight into why sleep disruption happens during perimenopause and menopause.

Sleep changes are common during midlife — and hormones play a major role. In this episode of the Bloom & Beyond Podcast, Coach Courtney explains how perimenopause and menopause affect sleep cycles, why rest feels harder now, and what’s happening inside the body. This episode offers clarity, validation, and compassionate support for women experiencing sleep disruption in midlife.

In this episode of the Bloom & Beyond Podcast, Coach Courtney concludes the Bone Health & Osteoporosis series by exploring nutrition and lifestyle habits that support bone density in midlife. Hormonal changes during perimenopause and menopause impact bone remodeling, making daily nourishment and supportive routines essential for long-term skeletal health. You’ll learn: • Which nutrients matter most for building bone density • Why protein supports bone structure • The importance of vitamin D, magnesium, and vitamin K2 • Lifestyle habits — movement, sleep, and stress management — that protect bone strength This episode offers compassionate, evidence-based guidance for women who want to build strong bones and age confidently — without fear or extremes.

In this episode of the Bloom & Beyond Podcast, Coach Courtney continues the Bone Health & Osteoporosis series by explaining how safe strength training supports bone density during midlife, perimenopause, and menopause.

You’ll learn: • How bones respond to resistance training • What safe midlife strength exercises look like • Which movements support hips, spine, and posture • How balance training reduces fall risk This compassionate, science-based episode empowers women to build bone strength safely — without fear, high-impact workouts, or gyms.

This episode of the Bloom & Beyond Podcast begins our Bone Health & Osteoporosis series within our four-week Midlife Wellness focus. Coach Courtney explains how bone density changes during perimenopause and menopause and what women can do to protect and support skeletal health naturally.

You’ll learn: • Why bone loss begins earlier than most women realize • Myths about osteoporosis and calcium supplementation • How strength training safely supports bone density • The lifestyle pillars that protect bones during midlife This episode offers compassionate, science-based guidance for women who want to age strong, confident, and empowered.

This episode concludes the Nutrition in Midlife series on the Bloom & Beyond Podcast. In this conversation, Coach Courtney shares gentle, realistic eating habits that support women in midlife as hormone changes affect metabolism, energy, and emotional well-being. You’ll learn: • Why habits matter more than diets during menopause • What nourishing your changing body truly means • How balanced meals stabilize mood and energy • How to build sustainable eating routines for real life This episode offers compassionate guidance for women navigating midlife nutrition without dieting, guilt, or unrealistic expectations.

In this episode of the Bloom & Beyond Podcast, Coach Courtney explains how protein intake and blood sugar balance influence women’s metabolism during midlife, perimenopause, and menopause. Hormonal shifts affect insulin sensitivity, muscle preservation, appetite regulation, and stress hormones — contributing to fatigue, cravings, brain fog, mood changes, and stubborn weight changes.

In this Nutrition in Midlife series continuation, you’ll learn:

• Why protein supports muscle and metabolism

• How blood sugar stability supports mood and energy

• Real-life nutrition strategies without dieting or restriction

• Gentle shifts for nourishing your changing body

This episode offers science-based guidance delivered with compassion for women navigating midlife wellness.

Are you eating the same way you always have — but your body isn’t responding the way it used to? In this episode of the Bloom & Beyond Podcast, Coach Courtney explores how nutrition needs change during midlife, perimenopause, and menopause. Hormonal shifts, muscle loss, blood sugar changes, and rising cortisol can make old eating habits less effective — and more stressful for the body. You’ll learn: • Why midlife metabolism shifts • The role of protein in preserving muscle • How blood sugar stability supports energy and mood • Simple ways to nourish your changing body This episode is for women navigating midlife who want supportive nutrition without dieting, restriction, or unrealistic wellness pressure.

The holidays can be joyful — and overwhelming — especially for women navigating stress, emotional eating, energy dips, and hormonal changes during midlife and menopause. In this episode of the Bloom & Beyond Podcast, Coach Courtney shares a gentle, realistic approach to staying healthy during the holidays without restriction or guilt. Instead of dieting or denying yourself the foods you love, you’ll learn how to create balance through steady nourishment, mindful enjoyment, nervous-system support, and hormone-friendly wellness practices that help you feel good physically and emotionally all season long.

This episode covers:

• Why stress and menopause hormones affect cravings and energy

• How to stay nourished without “pre-loading” or restricting

• Enjoying holiday treats without overdoing it

• Mindful eating strategies that support satisfaction and body trust

• Gentle movement to reduce stress — not punish your body

• Simple ways to stabilize blood sugar during busy holiday schedules

• Sleep and nervous-system care that truly impacts holiday health

• A compassionate, real-life way to maintain wellness during celebrations

Whether you’re feeling overwhelmed by holiday eating expectations, navigating menopause symptoms, or just wanting to enjoy the season without burning out, this episode offers supportive guidance that meets you right where you are. You don’t have to choose between health and celebration — you can have both.