After a summer filled with travel, hiking, running, and an unforgettable trip to Italy, I found myself facing something I never expected—a meniscus root repair and a temporary pause from running.

In this comeback episode of the Train With Fire Podcast, I'm sharing the story of how a nagging knee issue that began in the spring gradually evolved into surgery, what I've learned during recovery, and why this experience has reinforced one of my core coaching beliefs:

We don't quit because the plan changes. We change the plan.

In this episode, we'll talk about:

✔️ The early signs that something wasn't right with my knee
✔️ How summer hiking and travel accelerated the problem
✔️ The emotional side of being sidelined from running
✔️ Why your identity can't depend on what your body can do today
✔️ The mindset shifts helping me navigate recovery
✔️ How this experience is shaping the future of Train With Fire
✔️ Why women in midlife need strategy—not punishment—to reach their goals

Whether you're recovering from an injury, navigating perimenopause, struggling with changing body composition, trying to start running, or simply feeling frustrated that what used to work no longer does, this episode is for you.

Because your body isn't broken.

It may just be time for a different plan.

🔥 Learn more about the upcoming Train With Fire 6-Week Transformation Challenge designed to help women build strength, improve energy, lose inches, and create sustainable habits for long-term health and longevity.

Train smart. Fuel well. Get stronger. Live fully.

Don't forget to grab my FREE Feel Good Again Formula

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Many women experience worsening anxiety, depression, and ADHD symptoms during perimenopause—but it’s not “just stress.” In this episode, Traci Herridge explains the neuroscience behind hormone fluctuations, how estrogen affects the brain, and why midlife women often feel mentally overwhelmed during this transition. Learn science-based strategies to stabilize mood, support dopamine and serotonin, and protect mental health through sleep, movement, nutrition, and lifestyle habits.

Are your hormones optimized?  (there is no such thing as "balanced" btw:). Check out my hormone checklist and see how you're doing!  HORMONE CHECKLIST

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Struggling with sleep in your 40s and 50s? Waking at 3am, wired but exhausted? In this episode, we break down the science of midlife sleep and how shifting estrogen, progesterone, and cortisol impact fat loss, muscle recovery, running performance, and hormone balance.

You’ll learn:

• Why sleep becomes harder in perimenopause and menopause
• The cortisol–blood sugar connection behind 2–3am wakeups
• How poor sleep affects belly fat, muscle loss, and metabolism
• Why sleep is the secret weapon for runners and strength training in midlife
• A simple, realistic sleep reset plan for busy women

If you want better energy, improved recovery, balanced hormones, and sustainable fat loss — this episode is your science-forward guide.

Perfect for women 40+, runners, strength trainers, and busy professionals navigating perimenopause.

Grab my FREE HORMONE BALANCE CHECKLIST!

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If your workouts suddenly stopped working after 40, it’s not your motivation — it’s your hormones.

In this episode, women’s health and fitness coach Traci Herridge breaks down the science behind training during perimenopause and midlife, including how estrogen, cortisol, and insulin sensitivity affect fat loss, muscle, metabolism, and recovery. You’ll learn exactly how to structure strength training, cardio, walking, and recovery to support hormone balance instead of burning out your body.

This episode covers:
 ✔️ Best workouts for women over 40
 ✔️ How strength training improves hormone balance & metabolism
 ✔️ Why too much cardio and HIIT can backfire in midlife
 ✔️ How to train for fat loss without wrecking hormones
 ✔️ Simple weekly training structure for busy women

Whether you’re navigating perimenopause, menopause, or midlife weight changes, this episode will help you train smarter — not harder — and finally work with your hormones.

🎧 Perfect for women over 40, runners, busy professionals, and anyone looking for science-backed fitness for hormone health.

Grab my FREE HORMONE HEALTH CHECKLIST BELOW!

https://trainwithfire.myflodesk.com/h32gquqbul

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Midlife changes everything—especially how your body responds to stress and exercise. This podcast explains the physiology behind fatigue, insulin resistance, and stalled progress, and teaches women how to train for energy, longevity, and metabolic health.

 Ready to feel good again?

 👉 Grab The Feel Good Formula and learn how to train for real life.

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Are you feeling exhausted, stressed, or out of balance — especially in midlife? In this video, you’ll learn how to heal your hormones naturally and restore your energy without dieting, detoxing, or pushing harder.

We cover:

• Why hormones are never perfectly balanced — they’re optimized for each individual
• How blood sugar impacts hormone health, fatigue, and weight
• Simple ways to lower cortisol and reduce stress naturally
• Hormone support for perimenopause and beyond
• Why traditional health advice stops working in midlife

This video is for women who want sustainable energy, better mood, and hormone support that works with their body — not against it.

✨ Free Hormone Balance Checklist 

👍 Like, subscribe, and share if you’re ready to stop fighting your hormones and start supporting them naturally.

#HormoneHealth
#PerimenopauseSupport
#MidlifeWellness
#HealYourHormones
#WomensHealth

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Most women in perimenopause are told to “push harder” or “slow down”—but the truth is, recovery is where the magic happens. Hormonal changes shift how our bodies heal, adapt, and respond to training. In this 10-minute episode, I share why recovery is more important than ever during perimenopause and practical ways to improve it. From sleep and nutrition to stress management and active rest, you’ll walk away with simple steps to feel stronger, recover faster, and keep doing what you love.

Don't stop here, grab your FREE, FEEL GOOD AGAIN FORMULA HERE!

Thanks for joining me and please like, share and comment if you liked this cast today!

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 For most of my life, running and fitness were my answer to everything. Stress? I ran it out. Heartbreak? I trained harder. Pressure from work and raising kids? Lacing up was my outlet. Movement was always the solution.

But then perimenopause hit — seemingly out of nowhere — and for the first time, I couldn’t outwork my body. The harder I pushed, the more it pushed back. Suddenly, my old strategies weren’t working, and I was faced with a reality that shocked me: to feel better, I needed to lean into the opposite of what I’d always done — more rest, more sleep, more recovery, and tools for relaxation.

In this episode, I share:
 💡 My raw experience with the sudden shift of perimenopause
 🏃‍♀️ How running went from my outlet to my wake-up call
 🛑 Why you can’t simply “out-train” hormonal changes
 🌱 What new strategies I’ve discovered to support performance, health, and sanity in this new season

If you’ve ever felt blindsided by perimenopause or frustrated that your go-to solutions suddenly stopped working, you’re not alone. This conversation is about honesty, adaptation, and finding new ways to thrive when your body changes the rules.

Learn how to move, lift, and recover in a way that supports your hormones, energy, and strength!  Grab the FREE GUIDE!

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If you’ve ever felt sluggish, heavy, or mentally drained in the days leading up to your period, you’re not alone — and you’re not broken. In this episode, we dive into what’s really happening in the late luteal phase and why giving yourself permission to back off isn’t quitting…it’s strategy.

I’ll break down:
 🔬 The science of hormone shifts (progesterone, estrogen, and performance)
 📊 Stats on how the late luteal phase can impact endurance, recovery, and intensity
 🚫 Common myths about training and your cycle
 ✅ How Type A athletes can reframe “pulling back” as part of the plan, not a failure

This conversation is about trusting your body, adjusting with intention, and training smarter — so you can hit race day strong, fresh, and ready.

🎧 Tune in and learn how listening to your hormones can be the ultimate performance edge.

Don't forget to grab my FREE GUIDE, Thrive in Perimenopause, the Complete Hormone Balancing Starter Guide.

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There’s a lot of noise out there about quick fixes for women in perimenopause — from “balancing your hormones” to cycle synching workouts, wearing weighted vests, or relying on supplements. In this episode, I’m busting the myths: hormones aren’t ever perfectly “balanced,” cycle synching is more about body awareness than changing your entire training plan each week, and there’s no real research behind weighted vests or magic supplements for perimenopause. What really moves the needle? Consistency, lifestyle choices, and the support of a coach and community to help you stay accountable.

Be a "smart" consumer.  

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