Inspired Wellness

Have you ever felt like you're doing everything "right"—eating healthy, exercising, taking supplements—but your body still isn't responding the way it used to?

The missing piece may not be your nutrition or your workouts.

It may be chronic stress.

In Week 2 of our Inspired Wellness Method Summer Series, Michelle White, Certified Nutritional Therapy Practitioner, explains what stress is actually doing inside your body—from your hormones and metabolism to your sleep, digestion, immune system, and blood sugar.

Stress isn't just a feeling. It's a physiological response that can keep your body stuck in survival mode, making it difficult to heal, lose weight, sleep well, or feel like yourself again.

In this episode, you'll learn why managing stress isn't simply about "relaxing"—it's one of the most important foundations of long-term wellness, especially for women navigating perimenopause and midlife.

In this episode, you'll learn:

• Why chronic stress keeps your body in survival mode
• What cortisol actually does inside your body
• How stress impacts blood sugar regulation and insulin resistance
• The connection between cortisol and stubborn belly fat
• Why stress affects sleep, digestion, and immune function
• How chronic stress contributes to hormone imbalance during perimenopause
• Common signs your nervous system may be overloaded
• Six simple strategies to reduce stress and calm your nervous system naturally
• Why small daily habits can create meaningful changes over time

Key Topics Covered

• Chronic stress
• Cortisol
• Women's hormones
• Perimenopause
• Survival mode
• Nervous system regulation
• Belly fat
• Blood sugar
• Sleep
• Digestion
• Stress management
• Adaptogens
• Wellness foundations

Mentioned in this episode

• Deep diaphragmatic breathing
• Gratitude journaling
• Daily transition rituals
• Time outdoors and natural light
• Adaptogenic herbs:
• Ashwagandha
• Holy Basil
• Rhodiola
• The HPA (Hypothalamic-Pituitary-Adrenal) Axis
• The Inspired Wellness Method™ Summer Series

Don't Miss Next Week

Next week, Michelle dives into one of the biggest health topics for women in midlife:

Blood Sugar.

You'll discover how stress and cortisol directly influence blood sugar regulation—and why stabilizing both is essential for improving energy, reducing cravings, supporting healthy weight, and balancing hormones.

Connect with Michelle

 Questions or topic requests? Email Michelle to be part of the conversation!

Email: [email protected]

 Schedule a free discovery call:

theinspiredwellnesscoach.com

 Follow Michelle on Instagram & Facebook:

@TheInspiredWellnessCoach

 Shop Michelle's online supplement dispensary and save 10% on professional-quality supplement brands:

Fullscript 10% Off Link

Disclaimer

The content in this podcast is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or health routine.

Are you exhausted even after a full night's sleep? Do you find yourself waking up between 1 and 4 AM, struggling with brain fog, afternoon energy crashes, stubborn weight gain, or feeling like your body has changed overnight?

In this first episode of The Inspired Wellness Method Summer Series, Michelle and Tab talk about why sleep is the foundation of health for women navigating perimenopause and menopause—and why improving sleep quality may be the missing piece in your wellness journey.

You'll learn what's happening inside your body while you sleep, how hormonal changes impact sleep during midlife, and six practical strategies you can start using today to improve sleep quality, support hormone balance, and wake up feeling more energized.

If you've been told that poor sleep is simply part of getting older, this episode will challenge that belief and give you actionable steps to start feeling better.

In This Episode, You'll Learn:

 Why sleep is the first foundation Michelle addresses with almost every client

 How poor sleep impacts:

• Energy levels
• Weight management
• Hormone balance
• Mood and emotional resilience
• Blood sugar regulation
• Cravings and appetite

 The connection between:

• Cortisol and melatonin
• Sleep and metabolism
• Sleep and perimenopause symptoms
• Sleep and hormone health

 Why women in perimenopause often:

• Wake up between 1-4 AM
• Experience racing thoughts at night
• Struggle with hot flashes and night sweats
• Feel exhausted but can't fall asleep

 Six practical strategies to improve sleep naturally

Michelle's 6 Sleep Strategies

1. Get morning sunlight within 30 minutes of waking
2. Reduce artificial light exposure in the evening
3. Keep a consistent wake time
4. Create a calming nighttime routine
5. Avoid common evening cortisol triggers
6. Support sleep with proper nutrition and magnesium glycinate when appropriate

Key Takeaway

You don't need to overhaul your entire life overnight.

Choose one or two sleep habits from this episode and focus on consistency. Small improvements in sleep quality can create powerful ripple effects throughout your energy, hormones, metabolism, mood, and overall health.

Resources Mentioned

• Magnesium Glycinate
• Episode 9: Magnesium Deep Dive
• The Inspired Wellness Method™ Framework

Connect with Michelle

If you're ready for personalized support navigating perimenopause, hormone health, energy, sleep, and wellness, Michelle would love to help.

 Visit: The Inspired Wellness Coach

 Instagram & Facebook: @TheInspiredWellnessCoach

Email: [email protected]

Subscribe & Review

If you enjoyed this episode, please subscribe, leave a review, and share it with a friend who could use better sleep and more energy. Your support helps us reach more women looking for practical, realistic wellness solutions.

Disclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.

Many women have already figured out that dieting doesn't work.

Yet even after leaving diets behind, many of us still carry the mindset of diet culture: obsessing over food choices, labeling foods as "good" or "bad," constantly second-guessing our bodies, and chasing the next wellness trend in hopes that it will finally be the answer.

In this week's episode, Michelle sits down with nutritionist, author, and podcast host Laura Heflin to discuss a topic that doesn't get talked about nearly enough: orthorexia—the unhealthy obsession with eating "perfectly" healthy.

Laura shares her deeply personal story of falling into a cycle of over-exercising, under-eating, losing her menstrual cycle, and becoming consumed by the pursuit of health. What began as a desire to feel better slowly turned into a toxic relationship with food, exercise, and body image.

Together, Michelle and Laura explore why so many women remain trapped in diet culture thinking even when they no longer follow formal diets, how social media fuels food confusion, and why learning to trust your body may be one of the most important wellness skills of all.

Laura also shares the 10 Lifestyle Principles that helped her heal her relationship with food and now serve as the foundation of her work helping women create sustainable, realistic wellness habits.

In This Episode You'll Learn:

 What orthorexia is and why it often goes unrecognized

 The difference between pursuing health and becoming obsessed with health

 Signs that healthy habits may be crossing into unhealthy territory

 Why diet culture continues to influence women long after they stop dieting

 How social media contributes to confusion around food and wellness

 The power of intuitive eating and learning to trust your body's signals

 Why perfectionism often sabotages long-term health goals

 Laura's 10 Lifestyle Principles for creating lasting wellness

 How small daily habits create meaningful health transformations

 Why food freedom and health can coexist

Laura's 10 Lifestyle Principles:

1. Don't start something today you can't do for the rest of your life.
2. Embrace the 80/20 lifestyle.
3. Become a planner.
4. Eat real food.
5. Eat small and eat often.
6. Stop counting calories.
7. Tune into your body.
8. Remember: you are what you drink.
9. Prioritize sleep.
10. Move the way your body wants to move.

If you've ever felt exhausted by wellness rules, confused by conflicting nutrition advice, or trapped in an endless cycle of trying to "get healthy," this conversation will remind you that health doesn't have to be complicated—and that peace, not perfection, may be the real goal.

Connect with Laura Heflin

Laura Heflin is a certified nutritionist, four-time published author, and host of the Live Healthy with Laura Podcast. Through her books, coaching, and podcast, she helps women build sustainable wellness habits, heal their relationship with food, and create healthy lifestyles that last.

Website: livehealthywithlaura.com

Instagram: @livehealthywithlaura

Facebook: Laura Heflin

Podcast: The Live Healthy With Laura Podcast (Apple Podcasts | Spotify)

Check out Laura’s most recent book: Just Jump: And Overthinker’s Guide to Getting Unstuck, Gaining Traction, and Taking Chances (Amazon)

 Questions or topic requests? Email Michelle to be part of the conversation!

Many women have already figured out that dieting doesn't work.

Yet even after leaving diets behind, many of us still carry the mindset of diet culture: obsessing over food choices, labeling foods as "good" or "bad," constantly second-guessing our bodies, and chasing the next wellness trend in hopes that it will finally be the answer.

In this week's episode, Michelle sits down with nutritionist, author, and podcast host Laura Heflin to discuss a topic that doesn't get talked about nearly enough: orthorexia—the unhealthy obsession with eating "perfectly" healthy.

Laura shares her deeply personal story of falling into a cycle of over-exercising, under-eating, losing her menstrual cycle, and becoming consumed by the pursuit of health. What began as a desire to feel better slowly turned into a toxic relationship with food, exercise, and body image.

Together, Michelle and Laura explore why so many women remain trapped in diet culture thinking even when they no longer follow formal diets, how social media fuels food confusion, and why learning to trust your body may be one of the most important wellness skills of all.

Laura also shares the 10 Lifestyle Principles that helped her heal her relationship with food and now serve as the foundation of her work helping women create sustainable, realistic wellness habits.

In This Episode You'll Learn:

 What orthorexia is and why it often goes unrecognized

 The difference between pursuing health and becoming obsessed with health

 Signs that healthy habits may be crossing into unhealthy territory

 Why diet culture continues to influence women long after they stop dieting

 How social media contributes to confusion around food and wellness

 The power of intuitive eating and learning to trust your body's signals

 Why perfectionism often sabotages long-term health goals

 Laura's 10 Lifestyle Principles for creating lasting wellness

 How small daily habits create meaningful health transformations

 Why food freedom and health can coexist

Laura's 10 Lifestyle Principles:

1. Don't start something today you can't do for the rest of your life.
2. Embrace the 80/20 lifestyle.
3. Become a planner.
4. Eat real food.
5. Eat small and eat often.
6. Stop counting calories.
7. Tune into your body.
8. Remember: you are what you drink.
9. Prioritize sleep.
10. Move the way your body wants to move.

If you've ever felt exhausted by wellness rules, confused by conflicting nutrition advice, or trapped in an endless cycle of trying to "get healthy," this conversation will remind you that health doesn't have to be complicated—and that peace, not perfection, may be the real goal.

Connect with Laura Heflin

Laura Heflin is a certified nutritionist, four-time published author, and host of the Live Healthy with Laura Podcast. Through her books, coaching, and podcast, she helps women build sustainable wellness habits, heal their relationship with food, and create healthy lifestyles that last.

Website: livehealthywithlaura.com

Instagram: @livehealthywithlaura

Facebook: Laura Heflin

Podcast: The Live Healthy With Laura Podcast (Apple Podcasts | Spotify)

Check out Laura’s most recent book: Just Jump: And Overthinker’s Guide to Getting Unstuck, Gaining Traction, and Taking Chances (Amazon)

 Questions or topic requests? Email Michelle to be part of the conversation!

If you've ever felt like you're doing everything "right" but still can't lose weight, especially around your midsection, this episode is for you.

Today, Michelle sits down with Morgana Lakatos-Hayward, former two-time World Champion Latin dancer, certified perimenopause health coach, bestselling author, and founder of This Isn't a Diet.

After years of restrictive dieting, overtraining, hormonal struggles, and a diagnosis of adenomyosis, Morgana realized that traditional weight loss advice wasn't designed for women's changing hormones. Her healing journey led her to develop a holistic approach that combines Western nutrition, biohacking, Traditional Chinese Medicine, and Ayurvedic principles to help women work with their bodies instead of fighting them.

In this conversation, Michelle and Morgana unpack why belly fat becomes so stubborn during perimenopause, how cortisol and insulin impact weight gain, and why the old "eat less, exercise more" advice often backfires for women over 40.

In This Episode We Discuss:

 Why diet culture is still affecting women in midlife

 The connection between perimenopause and stubborn belly fat

 How cortisol contributes to weight gain and metabolic dysfunction

 The role of insulin and blood sugar in hormone balance

 Why women are not "small men" when it comes to nutrition and exercise

 Eastern vs. Western approaches to wellness and healing

 The importance of sleep, stress management, detoxification, and nervous system regulation

 Why restrictive dieting often worsens hormonal symptoms

 The first step women can take today to support healthy weight loss

 How to work with your body's biology instead of against it

Key Takeaway

Your body isn't broken.

Many women enter perimenopause still using weight-loss strategies that were never designed for female hormones. When you address foundational factors like blood sugar balance, stress, sleep, movement, and nutrition, weight loss becomes less about willpower and more about creating the conditions your body needs to thrive.

Connect with Morgana Lakatos-Hayward

Website: ThisIsntADiet.com

Instagram: @shedwithmorgana

Morgana is also offering Inspired Wellness Podcast listeners a special discount on her program. Mention "Inspired Wellness Podcast" when reaching out through her website or Instagram for details.

 Questions or topic requests? Email Michelle to be part of the conversation! Email: [email protected] Schedule a free discovery call with Michelle: theinspiredwellnesscoach.com Follow Michelle on Instagram & Facebook: @TheInspiredWellnessCoach Check out my online supplement dispensary for 10% off quality supplement brands here! [email protected]

Disclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.

What if the fatigue, weight gain, brain fog, and hair loss you’ve been told are “just perimenopause” are actually a thyroid issue your standard labs are missing?

In this episode of the Inspired Wellness Podcast, Michelle and Tabitha sit down with Angela Brown — a functional medicine health coach, Functional Diagnostic Nutrition Practitioner (FDN-P), licensed physical therapist, and certified personal trainer — who specializes in thyroid and hormone health for women. Angela was diagnosed with hypothyroidism at 22 and spent nearly fifteen years being told her numbers looked “normal” while her symptoms told a very different story. It wasn’t until she discovered she actually had Hashimoto’s that her healing journey truly began.

In this conversation, Angela breaks down what the thyroid is really doing in the body, why thyroid dysfunction becomes so common and confusing in perimenopause and menopause, and why the standard TSH-only test is failing so many midlife women. She explains why Hashimoto’s is the number one cause of hypothyroidism — and why most women have it for years without ever being told. She also walks us through what a complete thyroid workup actually looks like, what to do when your doctor won’t run it, and what real, root-cause thyroid healing looks like through her ReBalance program.

If you’ve ever felt dismissed, gaslit, or stuck on the thyroid medication carousel — this is the episode you’ve been waiting for.

In This Episode, We Cover:

• Why thyroid issues become so common — and so confusing — in midlife
• A plain-language breakdown of TSH, Free T3, Free T4, and reverse T3
• Why Hashimoto’s is the #1 cause of hypothyroidism (and why most women aren’t told)
• The critical difference between autoimmune thyroid disease and “regular” hypothyroidism
• Why the standard thyroid panel is failing women — and which markers you actually need
• Affordable, direct-to-consumer options when your doctor won’t run a full panel
• Why “TSH improved but I still feel awful” is a clue, not a dead end
• A note on hyperthyroidism and Graves’ — what’s different and what’s the same
• The advanced functional tests Angela uses (HTMA, DUTCH, GI mapping, full thyroid panel)
• What real results look like through Angela’s ReBalance program

About Angela Brown

Angela is a functional medicine health coach based in St. Louis, MO, specializing in thyroid and hormone health for women. She is a board-certified Functional Diagnostic Nutrition Practitioner (FDN-P), licensed physical therapist, and certified personal trainer. After being diagnosed with hypothyroidism at 22, Angela experienced firsthand the frustration of “normal” labs but ongoing symptoms. Through advanced functional testing and a root-cause approach, she was able to restore her health. She now helps women uncover what standard testing often misses using data-driven protocols, and is the creator of the ReBalance program — designed to help women heal their thyroid, rebalance their hormones, and finally feel like themselves again.

Connect with Angela

Instagram: @angelabrowncoach

Website: angelabrown.org

Connect with Michelle

 Questions or topic requests? Email Michelle to be part of the conversation!

Email: [email protected]

Schedule a free discovery call with Michelle: theinspiredwellnesscoach.com

Follow Michelle on Instagram & Facebook: @TheInspiredWellnessCoach

Check out my online supplement dispensary for 10% off quality supplement brands here!

[email protected]

Disclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.

What if creating a healthier home didn’t require perfection… just a few simple swaps?

In this episode of the Inspired Wellness Podcast, Michelle and Tabitha sit down with nutrition educator and mom of four boys, Emily Pedersen, to talk about realistic clean living for busy families — without the overwhelm.

Emily shares how her own family’s health journey led her to start paying closer attention to food labels, food dyes, fragrance, seed oils, environmental toxins, and hidden ingredients that may be impacting everything from kids’ behavior and focus to hormone health and inflammation.

Together, they dive into:

• Why food dyes can dramatically affect some children’s behavior
• What parents should know about seed oils and ultra-processed foods
• How to start reducing toxins in your home without becoming obsessive
• The difference between “fragrance-free” and “unscented”
• Why ingredient labels matter more than marketing claims
• Clean living tips for families with picky eaters and busy schedules
• Healthy swaps for snacks, laundry detergent, personal care products, and more
• The truth about “generally regarded as safe” ingredients
• Why progress matters more than perfection when it comes to wellness

Emily also shares practical beginner tips for moms who feel overwhelmed and don’t know where to start — including how to focus on one simple change at a time.

If you’ve ever wondered:

• “Where do I even start with clean living?”
• “Are food dyes really that bad?”
• “How can I make healthier choices without making my kids feel restricted?”
• “What products should I swap out first?”

…this episode is for you.

Resources Mentioned in This Episode

• EWP Nutrition
• Environmental Working Group (EWG)
• Food Babe
• Branch Basics
• Primally Pure

Connect with Emily Pedersen

Follow Emily for simple healthy swaps, clean living tips, and family wellness education:

• Instagram: @EWPNutrition
• Facebook: EWP Nutrition

 Questions or topic requests? Email Michelle to be part of the conversation!

Email: [email protected]

Schedule a free discovery call with Michelle: theinspiredwellnesscoach.com

Follow Michelle on Instagram & Facebook: @TheInspiredWellnessCoach

Check out my online supplement dispensary for 10% off quality supplement brands here!

[email protected]

Disclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.

If your child plays sports and suddenly started dealing with breakouts, forehead acne, chin strap irritation, or skin issues that seem impossible to control… this episode is for you.

This week on the Inspired Wellness Podcast, Michelle and Tabitha sit down with Dallas Miller, founder of Clear Champion, to talk about the very real connection between sports, sweat, bacteria, helmets, sunscreen, and teen athlete acne.

Dallas shares how watching her own daughter struggle with sports-related breakouts led her to create a skincare line specifically designed for young athletes and busy sports families.

Together, they discuss:

• Why athletes often experience more acne and skin irritation
• How sweat, friction, helmets, chin straps, and gear affect the skin
• The surprising role bacteria plays in sports-related breakouts
• Why many teen skincare routines are actually damaging the skin barrier
• Simple skincare habits that busy kids will actually stick with
• Sports bag essentials for athletes
• Why cleaning sports gear matters more than most parents realize
• Nutrition and hydration tips for active kids and teens
• Easy pre-game fueling ideas for athletes who “aren’t hungry”
• The importance of recovery, rest, and protecting young athletes from overtraining

This episode is packed with practical advice for sports moms, parents of active kids, and anyone navigating the world of teen athlete skincare.

Connect with Dallas Miller & Clear Champion:

• Website: Clear Champion
• Instagram: @clearchampion
•  

 Questions or topic requests? Email Michelle to be part of the conversation!

Email: [email protected]

Schedule a free discovery call with Michelle: theinspiredwellnesscoach.com

Follow Michelle on Instagram & Facebook: @TheInspiredWellnessCoach

Check out my online supplement dispensary for 10% off quality supplement brands here!

[email protected]

Disclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.

If you're a woman in midlife who wakes up stiff, exhausted, and feeling disconnected from your body, this episode is for you. Michelle sits down with certified stretch coach Mel Baune, founder of Stretch and Be Well, to unpack why stretching is so much more than warming up before a workout — it's a powerful tool for nervous system regulation, mobility, longevity, and stress relief.

After nearly 20 years in commercial real estate, Mel walked away from corporate burnout and discovered the science of long-hold stretching, breathwork, and visualization. In this episode, she breaks down how just 5 minutes a day can lower cortisol, improve mobility, and help busy women in their 40s and 50s feel calmer, stronger, and more energized — without overhauling their lives.

If you've been telling yourself you'll prioritize wellness "when things slow down," this conversation will change how you think about movement, rest, and recovery in midlife.

What You'll Learn in This Episode

• Why exhaustion and physical tension became Mel's wake-up call after becoming a new mom at 40
• The difference between traditional stretching and the science-based long-hold method
• How the 4-8 breath count signals safety to your nervous system and lowers stress
• Why mobility is one of the most overlooked pillars of longevity for women over 40
• How to let go of perfectionism and embrace small, sustainable wellness wins
• Why corporate wellness matters — and how stretching is transforming workplace culture
• The simplest free wellness habit you can start today (hint: it involves a glass of water)
• One mindset shift every burned-out, high-achieving woman needs to hear

Key Takeaways

1. Exhaustion is not a badge of honor. Constant burnout is a signal, not a personality trait.
2. Long-hold stretches + breathwork = nervous system reset. You're training your brain to slow down, not just lengthening muscles.
3. Mobility is a longevity practice. We naturally lose mobility in our 40s, 50s, and 60s — but it's reversible.
4. Perfectionism keeps you stuck. Five minutes counts. Two days a week counts. Start small and let it build.
5. Momentum drives motivation — not the other way around.

About Mel Baune

Mel Baune is a Certified Stretch Coach and the founder of Stretch + Be Well. After nearly two decades in commercial real estate, she transitioned into wellness after discovering how profoundly the science of stretching could transform the body and nervous system. She works with women one-on-one and partners with companies to bring wellness programming to their teams — drawing on her own experience as a corporate professional to serve an audience that is often overlooked.

Connect with Mel

Instagram: @stretchandbewell

LinkedIn: Connect with Mel on LinkedIn

In this episode of Inspired Wellness Podcast, Michelle sits down with wellness creator, 50+ model, and founder of Silver Highlights 1971, Juliana Spaven, for a refreshing conversation about what it really means to age well naturally in midlife.

After struggling through perimenopause symptoms including insomnia, anxiety, weight gain, irritability, and burnout, Juliana completely transformed her approach to wellness. Instead of chasing quick fixes, she began focusing on foundational habits like sleep, nutrition, strength training, clean beauty, mindset, and facial exercises — and the results changed her life.

Today, Juliana inspires hundreds of thousands of women online with her message that aging is not something to fear — it’s something we can approach with strength, vitality, and intention.

In this conversation, Michelle and Juliana discuss:

• Why so many women are told their symptoms are “normal” in perimenopause
• The foundational habits that truly support healthy aging
• Why sleep, strength training, protein, and mindset matter more than expensive “hacks”
• The hidden toxins in conventional skincare and beauty products
• What facial exercises and face yoga actually do for the muscles and fascia in the face
• How lymphatic drainage and fascia release can impact puffiness and jowls
• Why aging well naturally is about consistency, not perfection
• The mindset shift women need to stop fearing aging
• How to start making healthier swaps without feeling overwhelmed
• Why midlife can actually become your most vibrant season yet

This episode is packed with empowering, practical advice for women navigating perimenopause, menopause, and midlife wellness.

Connect with Juliana Spaven:

Instagram: @silverhighlights1971

Facebook: Silver Highlights 1971 on Facebook

TikTok: @silverhighlights1971 on TikTok

Website: Silver Highlights 1971

Resources Mentioned:

Beauty Heroes Clean Beauty Subscription: Beauty Heroes Subscription Box

Juliana’s Facial Exercise Program: Facial Exercise Program

Sign Up for Juliana’s Newsletter: Silver Highlights Newsletter

If you enjoyed this episode, please share it with a friend, subscribe to the podcast, and leave a 5-star review on Apple Podcasts or Spotify — it truly helps more women discover these conversations.

 Questions or topic requests? Email Michelle to be part of the conversation!

Email: [email protected]

Schedule a free discovery call with Michelle: The Inspired Wellness Coach

Follow Michelle on Instagram & Facebook: @TheInspiredWellnessCoach

Check out my online supplement dispensary for 10% off quality supplement brands here!

Disclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.