IGNITEHer Wellness Podcast

Send us Fan Mail

Testosterone isn't just a man's hormone—and women deserve to understand what it means for their health.

In this episode of the Train With Fire podcast, we're breaking down the conversation around testosterone in women, especially during perimenopause and menopause. Why does testosterone matter? Can you have symptoms even when your labs fall within the “normal” range? And why do dosing, delivery methods, and medical oversight matter?

We're also exploring the FDA's current review of testosterone use in menopausal women, why testosterone remains a controlled substance, and the growing conversation around women's access to evidence-based hormone care and medical freedom.

We'll discuss what the research actually supports, where the science still has gaps, and why women deserve to be heard rather than having their symptoms dismissed—or being promised that one hormone will fix everything.

Because women's health deserves better research, better conversations, and individualized care.

🔥 In this episode, you'll learn:

• Why testosterone matters for women's health
• What the FDA is reviewing and what it means for women
• Why “normal” lab results don't tell the whole story
• How dosing and delivery methods affect safety
• What women should know before considering testosterone therapy
• How to advocate for yourself while making informed healthcare decisions

Let's move beyond the hype, ask better questions, and put women's health at the center of the conversation.

Train With Fire: Science-backed wellness. Stronger women. Better health.

Grab Your Free Hormone & Energy Reset Guide: GET THE GUIDE

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

Feeling exhausted after 40? In this episode, I share the 5 things I changed first to improve energy, support hormones, build strength, and stop feeling tired all the time. Learn practical strategies for perimenopause, menopause, sleep, protein, recovery, and sustainable health without extreme diets or over-exercising. 

Grab my Free Guide: Midlife Hormone & Energy Reset

#Perimenopause #Menopause #HormoneHealth #WomenOver40 #MidlifeHealth #TrainWithFire #Fatigue #HealthyAging #FitnessOver40 #StrengthTrainingForWomen

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

Think your hormones are broken? That you just need more supplements, less carbs, or harder workouts?

Not so fast.

In this episode, we're busting 14 of the biggest hormone health myths women hear every day—from "weight gain is just part of aging" to "stress doesn't affect hormones" and "more exercise is always better."

You'll learn what the research actually says about hormones, metabolism, sleep, stress, nutrition, and why some popular advice may be making things worse.

No fear tactics. No magic pills. Just science, practical strategies, and a few reality checks along the way.

Because hormone health shouldn't feel like a full-time job.

Don't forget to grab my FREE MIDLIFE AND HORMONE ENERGY RESET GUIDE

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 MIDLIFE HORMONE & ENERGY RESET GUIDE

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 MIDLIFE HORMONE & ENERGY RESET GUIDE!

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 MIDLIFE HORMONE & ENERGY RESET GUIDE

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 MIDLIFE HORMONES & ENERGY RESET GUIDE

https://trainwithfire.myflodesk.com/h32gquqbul

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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.

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

Send us Fan Mail

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 MIDLIFE HORMONE & ENERGY RESET GUIDE

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

Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!