​Heidi’s Lane with Heidi Powell

100 episodes of Heidi’s Lane! And here I am, sitting on my bed, completely jet-lagged, emotionally exhausted, and fresh off a two-week trip to Japan with all four of my kids, Ryan, and his daughter. You guys, I have SO much to unpack. 😂

I spent YEARS dreaming about and planning this trip. The hotels, the experiences, the money, the pressure to make every moment unforgettable, it was A LOT. And while Japan was absolutely incredible, somewhere between the DisneySea disappointments, exhausted kids, and trying to squeeze a lifetime of memories into two weeks, I started realizing just how much pressure I put on myself to make everyone happy.

But this conversation goes so much deeper than our Japan adventures.

I'm opening up about the guilt I still carry as a mom after divorce, the pressure of being both the nurturer and provider, and that constant feeling that no matter how much I do for my kids, it's never quite enough. I'm also sharing a difficult financial situation involving someone I trusted, why I've been feeling more exhausted than ever, and the regrets and emotions this trip unexpectedly brought to the surface.

And with this being my 100th episode, I'm reflecting on why I started Heidi's Lane in the first place, how much healing has happened along the way, and what I want this space to look like moving forward.

It's a little messy, a little emotional, and honestly, that's exactly what Heidi's Lane was always meant to be. ❤️

In this episode:

• Our two-week Japan adventure, from Tokyo and DisneySea to Kyoto and Osaka
• The mom guilt, divorce, and pressure I feel to give my kids everything
• A painful financial betrayal and the weight of being the sole provider
• Why I'm learning that doing less doesn't mean I'm not doing enough
• Celebrating 100 episodes, reflecting on my healing journey, and questioning what's next

Thank you for being here for 100 episodes, for growing with me, and for allowing me to share the beautiful, messy, and sometimes really hard parts of life. I love you guys. ❤️

Join Heidi’s next Hormone Reset Challenge: https://heidipowell.net/reset

Heidi’s FREE Get Fit Community: https://fit.heidipowell.net/get-fit-community/

Here are the key moments from the episode:

00:00 Celebrating 100 episodes after two exhausting weeks in Japan

03:05 Why creating unforgettable memories comes with so much pressure

06:02 Feeling exhausted at 44 and learning that doing less is okay

09:04 Why I started Heidi's Lane and the healing I never expected

13:35 The mom guilt and pressure to give my kids everything

18:33 The financial betrayal that added to an already stressful season

26:50 Tokyo Disneyland vs. DisneySea and what I wish I'd known

32:55 The hidden DisneySea experience that saved our day

36:26 Where we stayed in Tokyo and how to save money on food

40:19 Tokyo vs. Kyoto and the cultural experiences worth booking

45:10 What I'd do differently when planning a trip to Kyoto

50:41 Why our packed Japan itinerary left everyone exhausted

55:19 Our unexpected Osaka experience and learning to slow down

59:00 The special family memories we made in Osaka

1:03:00 Why the Japan trip brought up old feelings of shame

1:11:00 Why trying to make everyone happy left me feeling guilty

1:15:00 What I'd change about traveling with kids of different ages

Connect with Heidi:

Website: https://heidipowell.net/

Email: [email protected]

Instagram: https://www.instagram.com/realheidipowell/

Facebook: https://www.facebook.com/realheidipowell/

YouTube: https://www.youtube.com/@RealHeidiPowell

Okay, you guys. This is my third take today. I've had some really full days, I'm recording this in workout clothes an hour before a dinner I still have to shower for, and my brain is doing the thing where it doesn't finish sentences. Which is honestly the perfect way to record an episode about estrogen. 😂

Happy 99th episode of Heidi's Lane, by the way. Almost three years of this. I'm saving the big look-back for 100, because today we need to talk about something I used to be genuinely afraid of.

Here's the truth: I was scared of estrogen. Scared of hormone replacement therapy in general. I'd heard the stories: Estrogen makes you gain weight, estrogen makes you crazy, all of it. So, for a long time. I decided it wasn't for me.

Fast-forward to 44, deep in my own perimenopause, and I'm realizing how little I actually understood about what estrogen does in our bodies.

Because it's not just periods, fertility and sex drive. Estrogen is a systemic hormone—it has receptors in almost every tissue and organ you have. Your brain, your heart, your bones, your joints, your skin, your gut, your vagina, your eyes, your mouth, your immune system, your thyroid. Basically, estrogen has its hands in EVERYTHING. 😂

And once I learned that, so many of the weird changes I've been experiencing the last few years suddenly made a whole lot more sense.

So today I'm walking you through what I've been learning: What fluctuating estrogen can do area by area, what we can actually do about it, and why I eventually changed my mind about something I was genuinely afraid of.

And as always...I am NOT a doctor. I'm not telling you what to take or what's right for your body. I'm sharing what I'm learning in real time, what I'm experiencing in my own body, and hopefully, handing you a few more questions to bring into your own health conversations. Take what resonates, leave the rest, and double-check everything with your own provider. And remember this: YOU are the CEO of your own health!

In this episode, we discuss:

• Why estrogen affects far more than periods and reproduction, including the brain, heart, bones, joints, skin, gut, and vagina.

• Why bone density, cardiovascular health, resistance training, and nutrition deserve more attention during this transition.
• My fears around hormone therapy, why I changed my mind, and what my experience with vaginal and systemic estrogen has been like.
• Simple, sustainable ways to support your body without trying to overhaul your entire life overnight.

Mentioned in the episode: 

• NuLevel Wellness: For a FREE telehealth appointment to discuss your hormones and health, go to https://nulevelwellnessmedspa.com/telehealth-consult-ideal/  or CLICK HERE. If you tell them you came from my podcast, they will give you $100 off your first order.

Here are the key moments from the episode:

00:00 Why Understanding Your Hormones Changes Everything

03:18 Perimenopause and the Hormones Affecting Your Entire Body

06:48 Why Women Need to Take Control of Their Own Health

09:00 Why I Was Afraid of Estrogen and Hormone Replacement Therapy

14:20 The Connection Between Estrogen, Brain Fog and Memory Loss

17:01 How to Support Brain Health During Perimenopause

19:50 Heart Palpitations, Anxiety and the Hormone Connection

23:38 Why Better Nutrition Doesn't Mean Giving Up Foods You Love

29:29 How to Protect Your Bone Density During Menopause

35:04 Why Estrogen Changes Your Skin and Collagen Production

38:13 Vaginal Health, Recurring UTIs and the Role of Estrogen

42:15 The Bigger Picture of Estrogen and Where to Get Support

Connect with Heidi:

Website: https://heidipowell.net/

Email: [email protected]

Instagram: https://www.instagram.com/realheidipowell/

Facebook: https://www.facebook.com/realheidipowell/

YouTube: https://www.youtube.com/@RealHeidiPowell

Join Heidi’s next Hormone Reset Challenge: ⁠https://heidipowell.net/reset⁠ 

Heidi’s FREE Get Fit Community: ⁠https://fit.heidipowell.net/get-fit-community/⁠

I woke up with my heart racing. Later, I had a panic attack on a flight. And I kept asking myself: Is this stress? Is this perimenopause? Or is it both?

Ryan and I sit down for a very real (and very Heidi’s Lane) conversation about that question—and about a hormone I think deserves more attention: progesterone.

I share what I’ve been learning about ovulation, why progesterone can change during perimenopause, and why sleep, mood, and that “wired but tired” feeling can become such a big part of the conversation.

We also talk honestly about my own experience with hormone therapy, the questions I’m bringing to my clinician, and why someone else’s dose or plan is never a shortcut to your own answers.

And yes, we take a few detours! The challenge community that means so much to me, the “Hey Mom” tattoo in Matix’s handwriting, and Ryan patiently following every turn in my brain all make an appearance. 😂

In this episode, we discuss:

• Why real-life stress and changing hormones can be hard to untangle.

• How ovulation relates to progesterone—even when you’re still having periods.

• What progesterone and its metabolite, allopregnanolone, have to do with the conversation about rest and sleep.

• Why feeling anxious or unlike yourself deserves curiosity, not shame or a quick self-diagnosis.

• How to ask informed questions about hormone therapy without treating my experience as a prescription for yours.

If you’re in your late 30s, 40s or beyond and you’ve caught yourself wondering why you suddenly feel so different. I really hope this episode helps you start connecting some dots in your own body.

Learn your body. Ask questions. Do your research. And be the CEO of your own health.

Mentioned in the episode:

• Perimenopause 101 (Ep. 93)

• NuLevel Wellness -> For a FREE telehealth appointment to discuss your hormones and health, go to https://nulevelwellnessmedspa.com/telehealth-consult-ideal/ or CLICK HERE. If you tell them you came from my podcast, they will give you $100 off your first order.

Here are the key moments from the episode:

00:00 Why perimenopause feels impossible to figure out

04:39 Panic attacks, heart palpitations and feeling completely off

09:04 When stress, business and hormones all collide

13:32 Whiskers, family life and the pressure of staying relevant

17:02 The “Hey mom” tattoo and what it means to me

22:12 Why progesterone deserves way more attention

27:51 The progesterone and estrogen balance explained

31:05 What made me rethink my own HRT protocol

34:40 Why progesterone starts disappearing in perimenopause

38:17 The early signs of low progesterone you might be missing

42:01 How progesterone affects anxiety, sleep and feeling “wired but tired”

45:00 What I wish I knew before starting hormone replacement therapy

48:01 Why HRT should be taken seriously and what we’re covering next

Connect with Heidi:

Website: https://heidipowell.net/

Email: [email protected]

Instagram: https://www.instagram.com/realheidipowell/

Facebook: https://www.facebook.com/realheidipowell/

YouTube: https://www.youtube.com/@RealHeidiPowell
Heidi’s FREE Get Fit Community: ⁠https://fit.heidipowell.net/get-fit-community/⁠

Okay so this was not planned! haha

Ruby and I are in the car after Starbucks… I've got a stack your guys’ IG questions printed out, and she just decides she's going to be my podcast co-host now. 😂

Then she does the intro. Knows EXACTLY where the cameras are. Tells me to blur out one part so I can use it as a hook for the reels. Asks if we should redo the take. And at one point looks at me very seriously and goes, "and if you don't feel comfortable answering that, just say skip." ARE YOU KIDDING ME???

SHE IS TWELVE. I've been doing this for years. And SHE is the natural. 😍

So then we get into it. Ruby just spilling ALL the details on what life with THE Heidi Powell (haha jk) is really like. Also…what it's actually like having Matix home and all four kids under one roof again. The bedroom chaos — (Spoiler Alert: I had a plan, I thought it was fair, and I found out LIVE on this podcast that Marley had been running a whole campaign behind my back. Love that for me. 🙄) And what I'm learning about parenting an adult son, which is mostly that I have no idea what I'm doing and I'm doing it anyway.

Then Ruby starts telling me things about myself I don't normally get to hear. 😭

Of course the marriage question came up… “Will you and Ryan get married?”... and Rubes handled this one like the pro she just naturally is.But really hearing her talk about such a sensitive topic really got me emo for a bit. Mostly because I realize just how aware this girl is. She watches and notices everything… including how genuinely happy she sees her mama in this relationship and phase of life. She noticed that Ryan and I can say hey, this doesn't feel right out loud. She noticed I can say no now. My twelve-year-old clocked that I learned how to say no. 🥹

In this episode:

• Matix is home and the whole house is different
• The bedroom situation you will not stop asking about
• Parenting an adult son when nobody hands you a manual
• Ruby's very honest take on me and Ryan
• Are we getting married or nah

We also get into the thing I care about most as a mom — that there's no one right way my kids' lives have to look. Married or not. Kids or not. Huge business or a totally different path. I just want them building lives they love. (Ruby's plan: three or four kids. Or seven hundred. She's flexible.)

She also dropped "you're only as sick as your secrets" and "if you can't name it, you can't tame it." From the passenger seat. Between Stranger Things takes. Cool, cool.

Oh — and I recorded this whole thing mid-ocular migraine, in a parking lot, because I couldn't see well enough to drive us home. Seasons where you coast, seasons where you climb. Guess which one I'm in. 😂

Messy, funny, and very us.

Here are the key moments from the episode:

00:00 Ruby takes over the podcast for an unfiltered Q&A

04:02 What my daughter notices about me that I don't always see

08:51 Our favorite shows and what actually keeps us watching

12:50 The stress response that triggered my ocular migraine

15:21 What it's really like having all four kids home again

19:32 Teaching my kids boundaries and how to trust their intuition

22:02 The bedroom dilemma and parenting adult kids at home

27:05 Letting my kids grow up without making them grow up too fast

30:01 How we taught our kids to understand and express their emotions

34:00 The family traditions I want my kids to remember

37:46 Will Ryan and I get married? My real thoughts on marriage now

42:38 What my daughter sees in my healthiest relationship

46:02 Why I've never dreamed about the "perfect" wedding

49:16 What I'm talking about next: hormones, labs and women's health

Heidi’s FREE Get Fit Community: https://fit.heidipowell.net/get-fit-community/

Connect with Heidi:

Website: https://heidipowell.net/

Email: [email protected]

Instagram: @realheidipowell

Facebook: https://www.facebook.com/realheidipowell/

YouTube: @RealHeidiPowell

Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset

It is midnight. Ryan and I are sitting in his living room trying to record a podcast while doing my press-on nails. I have magnesium kicking in, and neither of us can stay on one subject for more than five minutes. 😂

We talk about Matix being home and something nobody really prepares you for: what happens when your adult child comes back home after being gone for two years!! I thought it would just feel like pure happiness. And it does. But it also changes the entire family dynamic again! Everyone has grown. Everyone has changed. And now we are all figuring out who we are together in this new season, including me as I figure out what guiding adult kids is like.

I also get really honest about some things I have realized as a mom, including the ways I leaned on Matix too much when he was younger and what I see differently now.

Somewhere in between that, Ryan and I get into how much I, Heidi Lynn Lane… have changed over the last few years. My voice is different. My look is different…I AM JUST DIFFERENT, yo. But in all the best ways… as I am more comfortable in my own skin than I think I have ever been. PS. Who YOU think I am, and who I ACTUALLY am… are prob two diff people… bc social media never tells the whole story.

Also after years of grief, pulling back, and saying no to almost everything, 2026 has become my year of YES. I am making friends. Going places. Saying yes when something feels good. Letting people unfollow me if who I am now is not for them. And I can’t leave out, I’m overwhelmed most days by ALL the yeses. ha!

And maybe that is what this episode is really about. Life looks different than I thought it would. But I think I am finally learning to let it.

In this episode, we discuss:

• What nobody tells you about an adult child coming home after two years away
• The ways I unknowingly leaned on Matix too much as a parent and what I see differently now
• Why I am actually okay with losing followers as my life and identity continue to change
• How Ryan noticed that even my voice has changed as I have become more comfortable being myself
• My “year of YES” after spending the last few years pulling back from life
• And, obviously, press-on nails, getting lost in LA, soap operas, and all the completely unnecessary side quests that make this Heidi’s Lane

Maybe you’re in a season where your family is changing, your kids are growing up, or you’re realizing you’re changing too. I hope this episode reminds you that you’re allowed to grow, outgrow things, say yes again, and become more of who you actually are.

Life doesn’t always look the way we thought it would, and sometimes that can be really freaking beautiful.

I love you guys. Thanks for being here and growing through all of it with me. ❤️

Here are the key moments from the episode:

00:00 A midnight life update with me + Ryan

03:08 Why i’m actually okay with losing followers

09:53 Why Ryan says even my voice sounds different now

14:08 The real me vs. who people think i am online

22:56 My “year of yes” after years of saying no

26:44 What feeling supported in a relationship looks like for me

30:28 Why people’s first impression of me is usually wrong

34:48 The hard truth about being known online vs. in real life

38:39 Matix is home: the family dynamic has already changed

42:17 Why i’m learning to appreciate the constant “mom, mom, mom”

46:15 Nobody prepares you for your adult child coming home

50:49 How Matix coming home changed all four kids’ roles

54:56 How much responsibility should parents take for adult kids?

58:39 Why parenting adult children feels so much harder

1:02:44 What we actually learned from this very chaotic life update

Connect with Heidi:

Website: https://heidipowell.net/

Email: [email protected]

Instagram: @realheidipowell

Facebook: https://www.facebook.com/realheidipowell/

YouTube: @RealHeidiPowell

Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset

Heidi’s FREE Get Fit Community: https://fit.heidipowell.net/get-fit-community/

It is 4 p.m. on a Saturday. I leave for the airport in two hours. My son has been gone for two years. And Ryan and I are sitting in the car with a mic between us because apparently this is what my podcast has been reduced to — and I could not care less.

This is a real-time life update, recorded in the window where I know everything is about to change and I don’t know how. I haven’t figured out the sleeping arrangements or what having all four kids under my roof for the first time in two years will look like. I’m guessing, hoping, over-thinking, and telling you all of it from the front seat.

Then we get into the partial hysterectomy conversation I promised you — what my urogynecologist said, what the surgery actually removes, and why I said absolutely not when my doctor told me to come back in three years.

And finally, the weekend. Mastermind, the challenge winners, a woman who flew for the first time at 50, and Ryan on a pole. Yes, that Ryan. Yes, that pole.

Cozy up. This one’s a ride.

IN THIS EPISODE

The countdown. I haven’t figured out the sleeping arrangements and I’m not going to — they can battle it out. But I explain why the room situation is so loaded, including something I’ve never said here: Matix and Marley may have quietly carried the “step kid” position in a house where I was always pregnant, recovering, or filming.

They were loved beyond measure. They also slept in their brother’s room for years while other rooms sat empty.

So no, Matix is not getting the pullout bed. That boy hasn’t picked his own sheets in two years.

I also get into kids leaving home after graduation, why Marley pays me rent and where that money actually goes, and the Matix and Cash dynamic I’m watching. Cash was a little boy when his brother left. He isn’t anymore.

The hysterectomy decision. HPV came back negative, my Epstein-Barr is down, and the abnormal cells are still there. My doctor said come back in three years. I said absolutely not — a pap takes a few samples, and a few samples is not the whole picture.

I also correct something from last episode: HPV is linked to cervical cancer, not uterine or ovarian. Then we get into what they’d actually take, early menopause, and what nobody talks about — sex afterward.

My experience and my doctor’s answers, not medical advice. Take it to your own provider.

The weekend. Jennifer is 50, down 30 pounds, and hasn’t felt confident since she was 25. First time on an airplane. Ever. First time submitting before-and-afters. First cold plunge. First breathwork session.

The thing I can’t stop thinking about is what these women have survived. You would never guess. One told me that night it was the first time she hadn’t felt like an outcast.

That’s the entire point.

TIMESTAMPS

0:44 — Episode 95, recorded in the car
4:22 — Two hours to the airport
8:04 — The sleeping arrangements are Hunger Games
10:12 — Did Matix and Marley get the short end?
14:25 — Why Marley pays rent
20:52 — The Matix and Cash dynamic
23:54 — Why I want a house big enough for everyone
26:36 — Correcting what I said about HPV
29:19 — What a partial hysterectomy removes
35:20 — My kids mattered more than money
42:22 — Jennifer’s firsts
47:35 — My team and best friends
53:32 — Ryan. On the pole.
56:07 — The four-day event I’m already planning

COME DO THIS WITH ME

The 30-Day Core, Pelvic Floor & Hormone Strength Challenge starts soon. Back to basics for the deepest layer of our bodies we’ve spent decades ignoring.

heidipowell.net/challenge

Save the date for January — the next 60-day challenge, with nutrition education LIVE this time.

LET’S TALK

Two real questions:

If you’ve had the hysterectomy conversation and chose not to do it — where are you now? Do you wish you had?

And do you think kids should move out after high school? I left immediately, failed every class, figured it out, and I’m convinced I wouldn’t be who I am without it.

Tell me in the comments — honestly, because I’m reading them.

This week’s episode was supposed to be a deeper dive into perimenopause, but as I started talking, the conversation went somewhere completely different. And honestly, I think it went exactly where it needed to go.

I open up about some very personal parts of my health journey, including living with HPV, abnormal pap smears, precancerous cervical cells, and a recent conversation with my doctor about potentially having a partial hysterectomy. That conversation brought up so many questions for me about what happens to our bodies as we age and the parts of womanhood we don’t talk about nearly enough.

I also share what I’ve noticed changing in my 40s when it comes to sex, libido, vaginal health, and how those changes have affected the way I see myself as a woman. We talk about vaginal estrogen, recurrent UTIs during perimenopause, my recent experience with an infection I initially ignored, and why listening to our bodies and advocating for our health matters so much.

In this episode, we discuss:

• Living with HPV and my history of abnormal pap smears
• Why my doctor brought up a partial hysterectomy
• Sex, libido, vaginal dryness, and intimacy in your 40s
• Vaginal estrogen and vaginal health during perimenopause
• My recent UTI experience and why I wish I had acted sooner
• Learning to listen to your body and advocate for yourself

If you’ve been experiencing changes in your body that you don’t understand, putting off an appointment, or simply wondering why no one ever taught us about some of these things, I hope this conversation encourages you to ask questions, listen to your gut, and take your health seriously.

Our bodies are such a gift, and sometimes, watching them change can be harder and more emotional than we expect.

Here’s to asking more questions and learning as we go. ❤️

WANT TO JOIN A COMMUNITY THAT UNDERSTANDS THIS? Sign up for my next 30 Day Challenge: CORE, PELVIC FLOOR + HORMONE STRENGTH, starting August 31, 2026…go to heidipowell.net/reset or click HERE.

Here are the key moments from the episode:

00:00 Why I’m Going Deeper Into My Perimenopause Journey

03:19 What I’ve Learned From Living Through Perimenopause at 44

05:55 HPV, Cervical Cancer Risk & What Women Need to Know

08:43 Why I Refuse to Skip My Annual Pap Smear

11:42 The Partial Hysterectomy Decision I’m Now Facing

14:28 Sex, Libido & Vaginal Changes During Perimenopause

17:15 The Emotional Reality of Watching Your Body Age

20:20 The Bladder Symptoms I Mistook for Something Else

23:28 My UTI Got Worse: When I Finally Went to Urgent Care

25:08 Why UTIs Can Become a Bigger Problem During Perimenopause

27:28 Vaginal Health Signs Women Shouldn’t Ignore

28:24 The Health Checks I Want Every Woman to Stop Putting Off

Connect with Heidi:

Website: https://heidipowell.net/

Email: [email protected]

Instagram: @realheidipowell

Facebook: Heidi Powell

YouTube: @RealHeidiPowell

Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset

Train with Heidi on her Show Up App: https://www.showupfit.app/

If you're a woman in your late 30s, 40s, or early 50s and you've been feeling exhausted, foggy, anxious, or like a complete stranger in your own body… I need you to hear me right now. You are not broken. You are not going crazy. And you are definitely not "just getting old."

Welcome to the era of metabolic intelligence! Today we are kicking off a two-part series that I genuinely believe is going to change lives. This is the exact information I wish someone had handed me five years ago when I was sitting in my car crying, wondering what the heck was happening to my body.

In this episode, we are doing a deep dive into Perimenopause 101. We are breaking down the biological timeline of what is actually happening inside your body, the sneaky symptoms you're probably dismissing as just "life stress," and the four non-negotiable strategies you need to not just survive this transition—but actually thrive through it.

Because here is the truth: The more we understand our bodies, the more control we have. And when you learn to work with your hormones instead of against them? Something magical comes out the other side. A whole new breed of a woman. 🙌

In this episode we discuss:

• The real difference between menopause (a single day!) and perimenopause (an 8–10 year transition)
• Why your symptoms can start while your cycle is still completely normal
• The "Triple Threat" making weight loss feel impossible right now
• The "muscle armor" rule—and why you need to stop doing 60 minutes of cardio
• Why creatine is the new rising star in the perimenopause toolkit (and how much you actually need)
• How to manage your cortisol and stress response before it manages you
• Why hormone replacement therapy (HRT) is no longer something to fear—it's a powerful preventative tool

If you've been watching your body change despite doing all the right things, this episode is your wake-up call. You have the power to become the CEO of your own health. And if this episode resonates with you, I'd love to hear your story. Send me a DM, share your biggest takeaway, or let me know where you are in your own journey. And if you know another woman who's been wondering why she suddenly doesn't feel like herself anymore, please share this episode with her.

Love you guys!! Thanks for being here! ❤️

Resources Mentioned:

• Get your hormones checked with NuLevel Wellness, and get a FREE telehealth appointment → Https://nulevelwellnessmedspa.com/telehealth-consult-ideal/ Mention you came from Heidi for $100 off!
• Join the next 30-Day Kickstart Challenge & Get Fit Classic Community → https://heidipowell.net/kickstart or https://heidipowell.net/challenge

Here are the key moments from the episode:

00:00 Welcome to Perimenopause 101: You Are Not Broken

03:54 The Era of Metabolic Intelligence

07:45 Real Transformations from the 60-Day Hormone Reset Community

11:21 The Biggest Misconception About Menopause vs. Perimenopause

14:30 Early vs. Late Perimenopause — What to Look For

44:45 Non-Negotiable #1: Why Muscle Is Your Armor

46:33 The 30-Minute Workout Rule (Stop the Long Cardio!)

48:33 Non-Negotiable #2: Creatine for Women in Transition

52:33 Non-Negotiable #3: Managing Your Stress Response and Cortisol

55:01 Non-Negotiable #4: The Truth About Hormone Replacement Therapy (HRT)

58:47 Get Your Hormone Levels Checked — Here's How
Connect with Heidi:

Website: https://heidipowell.net/

Email: [email protected]

Instagram: @realheidipowell

Facebook: Heidi Powell

YouTube: @RealHeidiPowell

Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset

Train with Heidi on her Show Up App: https://www.showupfit.app/

When Ryan and I posted about doing a 2-day couples therapy intensive, people literally started praying for us. 😂 And I get it. But here's the thing: We weren't falling apart. We went because we were ready to go deeper. And what happened in that room over those two days? It cracked us both wide open in ways I did not see coming.

We sat with a therapist named Dave (the Universe keeps bringing that name back to me) who does something completely different from anything I've tried before. IFS, psychodrama, experiential therapy, all of it woven together. We're talking parts work, childhood drawings, standing on literal cards on the floor and trying to physically step into your own adult power. And watching Ryan stand there frozen for 30 minutes, unable to do it, I cried. Because I have been in that exact spot. I know what it costs to finally take that step.

This one goes deep. We talk about the hidden parts of us that were built to protect old wounds, why your biggest superpower probably came from your deepest pain, and what it actually looks like to do real inner work when nothing is technically "wrong." 🥹

In this episode, we discuss:

If you've ever wondered why you react the way you do, found yourself stuck in the same patterns, or felt like you're constantly chasing a better version of yourself, I hope this reminds you that healing isn't about becoming someone new. It's about finally understanding who you've always been, with a whole lot more compassion.

I love you guys so much. Thanks for being here. ❤️

Here are the key moments from the episode:

00:00 The Couples Therapy Episode That Changed Everything

03:50 What Steve Jobs Knew About Decision Fatigue

07:46 Does Getting Your Period Actually Reset You Emotionally?

11:00 The DMs With a Stranger's Song That Made Heidi Break Down

14:07 The Botox Reel That Made Heidi Question Whether She'll Ever Stop Fighting Aging

18:11 What Hypnobabies Taught Her About Resisting the Things You Can't Control

25:11 15 Years of Therapists, Coaches & On-Site: What Actually Moved the Needle

33:00 Sensory Overload, a Misplaced Pillow, and Why the Room Almost Derailed the Whole Session

40:00 The Drawing Exercise That Forces You to See Exactly Where Your Patterns Were Born

44:08 She Said "Sad" But That Wasn't It. The Word That Finally Broke Through

47:07 The Financial Safety Wound You Didn't Know You Were Carrying (And Where It Really Starts)

51:00 Why Having More Money Will Never Make You Feel Safe, A Financial Advisor Explains

57:37 The Moment Ryan Couldn't Step Into His Own Power And What Was Standing in the Way

1:00:02 This Is Where Real Confidence and Internal Leadership Actually Come From

1:07:00 The Late-Night Breakdown That Proved the Therapy Was Already Working

1:11:00 What's Really Happening Behind the Highlight Reel, Heidi Gets Brutally Honest

1:19:01 Why Not Every Woman Wants to Be Heard, Some of Us Just Want the Solution

1:25:52 The Therapist Who Thought They Were There to Break Up (Funniest Ending)

Connect with therapist Dave Adamusko:

Website: https://www.therapywithdave.com

Email: [email protected]

Instagram: @therapywithdave

Connect with Heidi:

Website: https://heidipowell.net/

Email: [email protected]

Instagram: @realheidipowell

Facebook: Heidi Powell

YouTube: @RealHeidiPowell

Train with Heidi on her Show Up App: https://www.showupfit.app/

Yup… we’re doing it. In 2021 I sat across the table From Lewis Howes and his beautiful now-wife, Maria, listening to them gush over their then-new relationship… and how from Day One, therapy was a non-negotiable. Both individually and as a couple, they committed to working on themselves to give such a special union the best chance possible.

I’ve never forgotten that.

Fast forward to one year ago when I met Ryan, I immediately knew he was special. Our connection was special. And more than anything… it is a thing worth protecting and growing. 

Patterns are a real thing. And to be honest, I have more than a bag of destructive patterns…individually and relationally. I’m aware enough to know these days that if I don’t continue to peel back the layers of healing, I will continue to repeat those patterns which have destroyed precious things historically.

This podcast is about that. And it’s about how over the last year Ryan and I have both committed to diving in head first.

Relationships are mirrors… and sometimes those damn mirrors are hard to look into. But only by allowing the mirrors to be held up, can we become aware of our blind spots and ultimately (hopefully) evolve into two people who can hold a healthy relationship. :)

This conversation touches on communication, self-awareness, people-pleasing, vulnerability, and the courage it takes to be fully seen by another person. We explore how our past experiences still shape the way we show up today and why healthy relationships often reveal the parts of ourselves that still need attention.

In this episode, we discuss:

• Why personal growth doesn't stop when you find the right relationship

• The relationship patterns we never want to repeat

• How unspoken expectations can create distance and resentment

• The challenge of balancing ambition, family, friendships, and connection

• What vulnerability actually looks like in a healthy relationship

• The fears and insecurities that still show up for both of us

• Choosing curiosity over defensiveness during difficult conversations

• How growth often begins where comfort ends

  
  

  
  

More than anything, this episode is a reminder that the strongest relationships aren't built by two perfect people. They're built by two people willing to keep learning, keep communicating, and keep choosing each other through every season of growth.

Here are the key moments from the episode:

00:00 What Happens When Old Patterns Return

04:03 Why We’re Finally Talking About Long Distance

07:07 Redefining What “Failed” Relationships Really Mean

10:23 Can the Honeymoon Phase Actually Last Forever?

13:19 When Your Partner Notices Every Tiny Shift

16:11 The Fear of Being Fully Seen

18:06 When People-Pleasing Starts Stealing Your Peace

21:56 The Pattern Heidi Refuses to Repeat

26:16 Why We Chose Therapy Before Things Broke

29:21 The Truth About High Expectations in Love

33:36 When Independence Makes Partnership Harder

36:52 Becoming the Average of the Right People

37:43 Losing Yourself to Be Loved

40:10 What Comes Next After the Therapy Intensive

41:47 Why Therapy Is a Tool, Not a Last Resort

43:31 Awareness Is Where Real Change Begins

Connect with Heidi:
Website: https://heidipowell.net/Email: [email protected]: @realheidipowellFacebook: Heidi PowellYouTube: @RealHeidiPowellTrain with Heidi on her Show Up App: https://www.showupfit.app/