Inspired Wellness

If you feel like no amount of coffee can get you through the day, you’re not alone. Fatigue in perimenopause isn’t a lack of willpower — it’s your hormones sending you a signal. The good news? You don’t have to power through on sheer grit.

In this episode of the Inspired Wellness Podcast, we share five simple, practical strategies to restore your energy naturally. From improving sleep quality, to balancing blood sugar, to using movement as fuel (not punishment), you’ll learn how to support your body in sustainable ways that actually work.

We’ll cover:

• Why sleep quality matters more than just hours in bed (and hacks to improve it)
• How to stop the blood sugar rollercoaster that drains your energy and mood
• The shift that makes exercise energizing instead of exhausting
• The hydration mistake most women don’t know they’re making — and how to fix it
• Simple nervous system resets that calm stress and bring your energy back

These aren’t extreme overhauls or quick fixes — they’re small, sustainable shifts that add up to real results. If you’re tired of dragging through your days and ready to feel more energized, focused, and resilient, this episode is for you.

 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’ve ever felt like you “know what to eat”… but still struggle to actually do it—this episode is for you.

In this quick, practical episode, I’m breaking down the 3 foundational nutrition habits that support hormone balance, energy, metabolism, and cravings—especially in perimenopause and midlife:

✔️ Protein

✔️ Fiber

✔️ Healthy fats

These are the exact pillars I focus on with my Nutritional Therapy clients—and the truth is, most women aren’t getting enough of them consistently.

But instead of overwhelming you with rules, I’m sharing simple “adds and swaps” you can start using right away.

No restriction. No complicated meal plans. No supplements required.

• Why protein is essential for energy, metabolism, and muscle health
• How fiber supports gut health, hormone balance, and blood sugar regulation
• Why healthy fats are critical for brain function, mood, and hormones
• Easy ways to hit ~25–30g of protein per meal
• How to realistically get 25g of fiber per day (without overthinking it)
• Simple “add-in” strategies (chia seeds, edamame, eggs, etc.) that make a big difference
• Why focusing on adding nutrients works better than restriction

• Keep hard-boiled eggs, Greek yogurt, or cottage cheese on hand for quick protein
• Add chia seeds or flaxseed to meals for an easy fiber boost
• Stock frozen fruits and veggies for backup
• Include healthy fats like avocado, olive oil, nuts, and fatty fish daily
• Focus on simple upgrades—not perfection

• You’re feeling tired, hungry, or dealing with cravings
• You want to support hormone balance naturally
• You’re overwhelmed by nutrition advice and want something simple
• You’re navigating perimenopause or midlife changes
• You want realistic, sustainable habits that actually stick

✨ The goal isn’t to overhaul everything—it’s to start with 1–2 small changes that create real momentum.

If you’re ready for personalized support, I’d love to help you build a nutrition strategy that works for your life.

🔗 Schedule a free discovery call:

theinspiredwellnesscoach.com

📲 Follow along on Instagram & Facebook:

@TheInspiredWellnessCoach

📩 Questions or topic requests:

[email protected]

Check out my trusted supplement dispensary for high-quality, practitioner-grade brands (10% off): here!

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

Do you ever walk out of a doctor’s office feeling brushed off, confused, or without a real plan? You’re not alone—especially during perimenopause. But the truth is, with the right prep and mindset, you can walk in confident and walk out with answers that move your health forward.

In this episode of Inspired Wellness Podcast, Michelle White, NTP, and co-host Tabitha break down how to:

• Find the right provider who understands women in midlife
• Prep with the labs, questions, and symptom tracking that make your visit count
• Know the red flags that tell you when it’s time to find another doctor
• Shift your mindset so you can collaborate instead of being dismissed

If you’re navigating perimenopause, this episode is your cheat sheet for getting the care you deserve.

 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.

Have you ever felt a nudge that you’re meant for something more — but then that voice kicks in: “Who am I to do this?” or “Isn’t it too late?”

This episode is for the woman who feels called to a new chapter… and is scared to take the first step.

In this inspiring conversation, Michelle White and co-host Tabitha Kane sit down with Caytie (Katie) Langford — keynote speaker, executive coach, and founder of Bold Women Society — to talk about confidence, reinvention, and why so many women are making bold changes in their 40s and beyond.

Caytie shares her own story (from nonprofit leadership to executive coaching and entrepreneurship), the moment she realized she needed a new path, and what she’s learned from coaching hundreds of high-achieving women who still struggle with one core issue: confidence.

• Why confidence isn’t a personality trait — it’s a muscle you build
• The powerful concept of a “confidence resume” (and how to create your own)
• Why so many women hit midlife and ask: “Is this really what I want?”
• How social media lies to women about “peaking” — and what the data actually shows about success after 45
• The mindset shift that makes change possible: when the pain of staying the same outweighs the fear of the unknown
• Why your circle may need to change when you step into a new chapter
• How to set boundaries with “sharp elbow” energy and surround yourself with women who build you up
• The reminder every woman needs: you’re not behind — you’re coming into your own

This episode is a powerful reset if you’ve been doubting yourself, feeling stuck, or craving a new direction — personally, professionally, or both.

📩 Have a question or topic request?

Email Michelle to be part of the conversation — your question may be featured in a future episode.

📧 [email protected]

✨ Want personalized support?

Schedule a free discovery call with Michelle at:

👉 theinspiredwellnesscoach.com

📲 Follow along for daily wellness tips:

Instagram & Facebook: @TheInspiredWellnessCoach

🛒 Looking for quality supplements you can trust?

Check out Michelle’s online supplement dispensary and enjoy 10% off trusted brands:

👉 theinspiredwellnesscoach.com

⚠️ Disclaimer:

The content shared in this podcast is for educational and informational purposes only and is not intended to replace professional medical advice. Always consult your healthcare provider before making changes to your health routine.

GLP-1 medications are everywhere right now — from TikTok to doctor’s offices — and people tend to fall into extremes: “miracle drug” or “dangerous shortcut.”

The truth is more nuanced.

In this episode of the Inspired Wellness Podcast, Michelle White and co-host Tabitha Kane have a balanced, non-judgmental conversation about GLP-1 medications (like Ozempic and Wegovy): what they are, how they work, who they may help most, and what you should understand before considering them.

This episode is not here to shame anyone or push an agenda — it’s here to help you make a thoughtful, informed decision with clarity and support.

• What GLP-1s are (and what GLP-1 actually stands for)
• The history of GLP-1 medications and why they were originally developed
• The difference between long-term data in type 2 diabetes/obesity vs. newer use for weight loss
• Potential benefits: blood sugar support, cardiovascular outcomes, weight loss, and “quieting food noise”
• Common side effects (especially digestive issues) and why they happen
• Less common but serious concerns (including gallbladder issues and thyroid-related warnings)
• Why muscle loss is a major risk — especially for women in perimenopause and midlife
• Why dosing matters (including the dangers of going too high too fast)
• The reality of weight regain when stopping, and how to use GLP-1s as a window of opportunity
• The “big rocks” that matter most while on GLP-1s: protein, strength training, hydration, digestion support, and stress management

Michelle also shares what she hopes the future of GLP-1 prescribing looks like: medical oversight paired with nutrition and lifestyle support, so women can protect their muscle, metabolism, and long-term health — not just the number on the scale.

If you’re currently on a GLP-1 or considering one, you deserve education, support, and a plan — not shame.

📩 Have a question or topic request?

Email Michelle to be part of the conversation — your question may be featured in a future episode.

📧 [email protected]

✨ Want personalized support?

Schedule a free discovery call with Michelle at:

👉 theinspiredwellnesscoach.com

📲 Follow along for daily wellness tips:

Instagram & Facebook: @TheInspiredWellnessCoach

🛒 Looking for quality supplements you can trust?

Check out Michelle’s online supplement dispensary and enjoy 10% off trusted brands:

👉 theinspiredwellnesscoach.com

⚠️ Disclaimer:

The content shared in this podcast is for educational and informational purposes only and is not intended to replace professional medical advice. Always consult your healthcare provider before making changes to your health routine.

Do you ever feel energized and motivated one week… then exhausted, moody, or craving everything the next — and wonder what changed?

It’s not a lack of willpower.

It’s not that you’re “off track.”

It’s your hormones.

In this episode of the Inspired Wellness Podcast, Michelle White (Certified Nutritional Therapy Practitioner) and co-host Tabitha Kane break down cycle syncing — a simple, empowering framework that helps you align your food, movement, productivity, and rest with your body’s natural hormonal rhythm.

And no — you do not need a perfect 28-day cycle for this to work.

Whether your periods are regular, irregular, unpredictable, or fading as you move through perimenopause, this episode shows you how to work with your body instead of pushing against it.

• What cycle syncing actually is (and why it still applies in perimenopause)
• Why low energy, cravings, and mood shifts often follow a hormonal pattern
• The 4 phases of the menstrual cycle, including:
• Menstrual (rest and restore)
• Follicular (create and connect)
• Ovulatory (shine and share)
• Luteal (reflect and release)
• How to support each phase with:
• Nutrition and blood sugar balance
• Exercise and movement intensity
• Work, productivity, and social planning
• Rest, recovery, and self-care
• How to adapt cycle syncing if:
• Your cycle is irregular
• You don’t bleed due to an IUD or ablation
• You’re deep in perimenopause or postmenopause
• Simple, realistic ways to start syncing one thing at a time (without perfection or pressure)

This episode is an invitation to stop forcing consistency that doesn’t fit your biology — and start honoring the rhythm your body is already following.

When you learn to sync with your hormones, you can experience:

✔️ More stable energy

✔️ Fewer cravings and mood swings

✔️ Less burnout

✔️ Greater consistency in your wellness routine

If you’ve been craving a gentler, more intuitive approach to health in perimenopause — this episode is for you.

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

📧 [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:

[email protected]

⚠️ Disclaimer:

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

You already know strength training matters — especially in perimenopause and midlife — but actually fitting it into real life? That’s the hard part.

In this episode of the Inspired Wellness Podcast, Michelle White and co-host Tabitha sit down with strength coach Hollie Nicholson, founder of Hollie Nicholson Strong, to break down how to make strength training approachable, sustainable, and realistic for busy women.

If you’ve felt intimidated by the gym, overwhelmed by random workouts, or stuck in the cardio-first mindset, this conversation will help you build a simple plan you can actually stick with — without the perfectionism.

• Why strength training is essential for metabolism, fat loss, longevity, and midlife health
• How muscle supports calorie burn (including what happens after your workout)
• The truth about “metabolism slowing down” — and what’s really changing in your 30s, 40s, and beyond
• A simple, realistic starting point if you’ve never lifted weights before
• How much strength training is enough (and why 4 days/week can be a sweet spot)
• Why random YouTube workouts often lead to random results — and what to do instead
• The difference between weight loss vs. fat loss and why the scale can be misleading
• Hollie’s take on supplements like creatine, plus why “big rocks” come before the “little rocks”

Whether you’re brand new to strength training or trying to get consistent again, this episode will leave you feeling clear, motivated, and confident to take the next step — in a way that supports your hormones, your schedule, and your long-term health.

📩 Have a question or topic request?

Email Michelle to be part of the conversation — your question may be featured in a future episode.

📧 [email protected]

✨ Want personalized support?

Schedule a free discovery call with Michelle at:

👉 theinspiredwellnesscoach.com

📲 Follow along for daily wellness tips:

Instagram & Facebook: @TheInspiredWellnessCoach

🛒 Looking for quality supplements you can trust?

Check out Michelle’s online supplement dispensary and enjoy 10% off trusted brands:

👉 theinspiredwellnesscoach.com

⚠️ Disclaimer:

The content shared in this podcast is for educational and informational purposes only and is not intended to replace professional medical advice. Always consult your healthcare provider before making changes to your health routine.

Perimenopause doesn’t just change your body — it can quietly change your marriage, too.

If you’ve noticed more tension, emotional distance, miscommunication, or a sense of disconnection with your partner and wondered, “What is happening to us?” — this conversation is for you.

In this powerful and deeply validating episode of the Inspired Wellness Podcast, Michelle White and co-host Tabitha sit down with Brooke Davis, midlife relationship advocate and creator of Marriage in Perimenopause, to explore how hormonal shifts during perimenopause impact emotional regulation, communication, intimacy, and long-term partnership.

This episode helps couples move from confusion and blame to understanding, compassion, and connection — using science, real-life examples, and practical tools you can apply immediately.

• How perimenopause affects mood, emotional sensitivity, and stress tolerance — and why it often shows up in relationships first
• Why hormone changes can feel like a personality or marriage shift (when it’s actually biology)
• How to talk about hormones with your partner without defensiveness or blame
• What the “estrogen veil” is — and why old emotions or relationship patterns may resurface in midlife
• Simple ways couples can build emotional safety, set boundaries, and stay connected during change
• Why leaning into this season can actually strengthen your relationship over time

Brooke shares both her personal journey and research-backed insights to help couples understand what’s happening beneath the surface — and how to navigate perimenopause as a team, rather than drifting apart in silence.

Whether you’re experiencing perimenopause yourself or love someone who is, this episode offers language, clarity, and reassurance that your relationship isn’t broken — it’s evolving.

🎧 This is an especially powerful episode to listen to with your partner or to share as a starting point for an honest, supportive conversation.

📩 Have a question or topic request?

Email Michelle to be part of the conversation — your question may be featured in a future episode.

📧 [email protected]

✨ Want personalized support?

Schedule a free discovery call with Michelle at:

👉 theinspiredwellnesscoach.com

📲 Follow along for daily wellness tips:

Instagram & Facebook: @TheInspiredWellnessCoach

🛒 Looking for quality supplements you can trust?

Check out Michelle’s online supplement dispensary and enjoy 10% off trusted brands:

👉 theinspiredwellnesscoach.com

⚠️ Disclaimer:

The content shared in this podcast is for educational and informational purposes only and is not intended to replace professional medical advice. Always consult your healthcare provider before making changes to your health routine.

Intermittent fasting is one of the most talked-about — and misunderstood — wellness tools for women.

Some call it a miracle. Others say it’s dangerous, restrictive, or terrible for hormones.

So what’s the truth?

In this episode of the Inspired Wellness Podcast, Michelle White (Certified Nutritional Therapy Practitioner) shares a balanced, science-based, and deeply personal look at intermittent fasting — what it is, what it isn’t, and why it has been one of the most sustainable tools in her own health journey for over four years.

This is not about starvation, calorie restriction, or extremes. It’s about working with your body, especially during perimenopause and menopause.

• What intermittent fasting actually is — and why everyone already fasts daily
• The critical difference between time-restricted eating vs. chronic calorie restriction
• Why IF can support blood sugar balance, insulin sensitivity, and fat metabolism
• How fasting helps regulate hunger hormones (leptin & ghrelin) and quiet food noise
• The role of fasting in autophagy — your body’s natural cellular clean-up process
• Why IF may improve energy, mood, mental clarity, and metabolic flexibility
• How fasting can support hormone balance instead of harming it (when done correctly)
• How menstrual cycle phases can affect fasting for women who are still cycling
• How to start gently and sustainably:
• Begin with a 12-hour fast
• Gradually work toward a 14–16 hour window only if it feels good
• Focus on protein, fiber, and nutrient density during your eating window
• Common mistakes women make with IF — and how to avoid burnout
• Why fasting should feel freeing, not stressful or restrictive

Michelle also shares why she was initially hesitant to record this episode, how IF healed her relationship with food, and why flexibility — not perfection — is the key to long-term success.

Whether you’re fasting-curious, skeptical, or looking for a healthier way to support hormones and metabolism after 40, this episode offers clarity, reassurance, and practical guidance you can actually use.

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

📧 [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:

[email protected]

⚠️ Disclaimer:

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

Have you been feeling “off” — more anxious, exhausted, moody, foggy, or frustrated by weight gain — and wondering, “Is this perimenopause?”

You’re not alone. And no — you’re not crazy.

In this episode of the Inspired Wellness Podcast, Michelle White (Certified Nutritional Therapy Practitioner) and co-host Tabitha Kane break down the four distinct stages of perimenopause and menopause, so you can finally understand what’s happening in your body, where you might be in the transition, and how to support yourself at every phase.

Perimenopause isn’t a moment — it’s a multi-year hormonal transition, often beginning in your late 30s or early 40s, and it affects far more than just your cycle.

• What perimenopause actually is (and what it isn’t)
• The 4 stages of perimenopause and menopause, including typical age ranges:
• Very Early Perimenopause
• Early Perimenopause
• Late Perimenopause
• Postmenopause
• What’s happening hormonally in each stage (estrogen, progesterone, ovulation changes)
• Common symptoms women experience — including anxiety, sleep disruption, brain fog, weight gain, and mood swings
• Why symptoms can feel unpredictable and overwhelming
• What estrogen dominance is and why it often shows up early
• How blood sugar balance, liver support, and nervous system regulation impact symptoms
• Practical, supportive strategies for each stage, including:
• Nutrition and blood sugar support
• Sleep and stress management
• Movement and strength training
• Tracking your cycle and symptoms
• When to consider working with a practitioner or exploring hormone therapy

Most importantly, this episode reframes perimenopause as a normal life transition — not a personal failure — and reminds you that with the right support, you can feel strong, informed, and empowered in your body again.

If you’ve ever thought, “Why did no one tell us this?” — this episode is for you.

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

📧 [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:

[email protected]

⚠️ Disclaimer:

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