In this episode, you’ll learn how to make the most of the 12 weeks between the summer solstice and autumn equinox by creating your own summer protocol. You’ll discover how to divide the season into intentional phases, design habits that reflect the energy of summer, and stay aligned with your goals while enjoying the unique rhythms and pleasures this season brings.

Whether you want to simplify your food prep, increase movement, reset your energy, or just feel more present—you’ll leave this episode with a simple but powerful framework to design your summer with purpose and freedom.

📝 Key Topics Covered

• Why summer deserves its own protocol
• What it means to live seasonally and plan intentionally
• The 3 phases of summer and how to use them for momentum
• Summer mindset shifts that support energy, presence, and joy
• How to create seasonal structure without over-planning
• 5 reflection questions to help you build your own custom summer protocol
• How summer protocols help with weight loss, consistency, and lifestyle freedom

❓ This Week’s Coach Homework

Take 10 minutes and answer these five questions to build your own summer protocol:

1. What do you want to experience this summer?
   (Think: feelings, events, sensory pleasures, vibes.)
2. What seasonal foods or movement routines are calling you?
   (Let your body lead the way—notice what feels good.)
3. What needs simplifying right now?
   (Where are you overcomplicating food, movement, or scheduling?)
4. What’s your recovery plan?
   (How will you rest, regulate, or reset when summer gets chaotic?)
5. What will make this summer feel like a success?
   (Let your definition lead your planning.)

Your answers are the raw material of your protocol. Once you answer, pick 1–2 habits for each of these five areas:
✔️ Movement • ✔️ Food • ✔️ Sleep • ✔️ Recovery • ✔️ Mindset

🎯 Final Thoughts

A protocol is just a plan you’ve thought through. It’s not rigid—it’s responsive. Summer offers the perfect environment to lean into freedom, but freedom without a little structure often turns into exhaustion, distraction, or regret.

Creating your own summer protocol gives you the power to be flexible on purpose, so you can enjoy this season while also feeling proud of how you showed up.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

In this final episode of the spring season, you're getting a full-circle coaching experience designed to help you reflect, reset, and head into summer with clarity and confidence.

We’ll start with two powerful listener questions—one about how to track hunger and stay intentional while using GLP-1 medications like Wegovy, and another about how to identify your personal overeating patterns and recognize what it really means to feel 70% full, 80% full, or just satisfied. You’ll learn how to use your planner in new ways to support both self-awareness and sustainable habit change.

Next, you’ll get a guided review of the six episodes from this spring season—so you can revisit any topics you missed, or simply reconnect with the insights that resonated most.

Then, we’ll walk through a gentle but powerful spring reflection and summer planning session together. You’ll have a chance to assess your routines, reconnect with your goals, and create a realistic plan for the summer months—even if travel, social events, or unpredictability are part of your life right now.

🎯 By the end of this episode, you’ll have:
✔️ New strategies for eating intentionally—even without strong hunger cues
✔️ A simple framework for identifying your overeating patterns
✔️ A clear plan for how you want to feel, show up, and follow through this summer
✔️ An exclusive, limited-time opportunity to save 20% on the Academic Year Follow-Through Planner—your year-long system for creating the results you want with less stress and more consistency

🗓️ This special pre-launch offer ends June 30 at 5 PM EST.
 Head to HBeardsley.com/ftp to get your discount code now.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

Do you catch yourself deferring to others for things you could easily handle yourself—from what to eat, asking others to fix things that break, or constantly asking your spouse where your damn phone is? 

This episode is your invitation to reconnect with your inner authority.

In a world full of opinions, expectations, and endless advice, taking responsibility for your capacity and capabilities requires effort — especially around food decisions and your food lifestyle. Today, I’m talking about self-reliance: how to cultivate it, why we outsource it, and why reclaiming it can shift everything from your weight loss journey to your confidence in everyday life.

You’ll learn:
✅ Why over-relying on others erodes your self-trust
✅ How to stop mirroring other people’s eating habits and follow your own cues
✅ The emotional payoff of solving “small” problems yourself
✅ What self-reliance really means (hint: it’s not isolation)
✅ How this one skill helps you feel calmer, clearer, and more in control—especially when life gets chaotic
✅ A two-week challenge to help you build your self-reliance muscle in easy, empowering ways

Want to become the kind of woman who makes confident decisions and follows through?

My new Academic Year Follow-Through Planner begins July 1st!
It’s your personal system for staying focused on your food goals, planning your time with intention, and showing up consistently—without burning out.
Explore the planner get a discount code &  plan with me for the summer season by signing up at HBeardsley.com/FTP

Join the conversation:
I’d love to hear how this episode resonates with you. Come share your thoughts on Instagram at @ThriveInMidlife and tag me in your two-week self-reliance challenge!

Self-reliance doesn’t mean doing everything alone. It means learning to trust yourself first.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

If you’ve ever struggled to follow through on a plan you were totally committed to in the moment… this episode is for you.

Whether it’s your eating habits, exercise routine, or just showing up for yourself, real transformation doesn’t come from being perfect—it comes from building the skill of follow-through, especially when life gets “farkakte” (Yiddish for covered in shit).

In this episode, I’m breaking down exactly why follow-through is so hard—and how to make it feel easier, more sustainable, and even enjoyable.

You’ll learn:
✅ Why habit change starts with interrupting your automatic patterns
✅ The dopamine trap that keeps you stuck in a negative self-image
✅ How to shift from “planning mode” to actually doing the thing
✅ The surprising connection between follow-through and self-trust
✅ What to do when life derails your best-laid plans
✅ Why small wins matter more than perfect plans
✅ How to become the “CEO” of your weight loss journey

This episode isn’t about doing more—it’s about doing the right things consistently in a way that actually feels doable in real life.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

Today’s podcast is an honest, personal, and  experiential-informed conversation about my experience with crash dieting, chronic stress, perimenopause and hormone replacement therapy (HRT).  I tell you about how and why I chose HRT when I was navigating perimenopause, dealing with burnout, and struggling to lose weight—even while doing “everything right.”  

You’ll walk away from this episode knowing how restrictive dieting affected my body and hormones and how I sought answers and navigated my way through it. My hope is that in sharing my story and what I’ve learned in the process you might yourself become a more empowered to advocate for your health and well being during peri/menopause and beyond.  

**You’ll learn:**  
✅ What HRT is and why it’s so misunderstood  
✅ How menopause impacts metabolism, mood, and weight  
✅ The hidden damage of under-eating and extreme dieting on hormones  
✅ How I used HRT to reverse hot flashes, and extremely disruptive sleep issues  
✅ Why finding the *right* doctor matters—and how to start that conversation  
✅ What the Women’s Health Initiative got wrong—and what that means for you today  
✅ How to track your symptoms and create a personalized plan  

If you are struggling I want you to know that there are options to help you feel better. You deserve to understand your body and what it needs.. I hope this episode be the beginning of a helpful conversation and a beautiful journey for you! 

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

Think bone health is something to worry about later? Think again.

If you’re in your 40s or 50s and starting to notice signs of hormonal shifts, now is the time to take action to protect your bones, your strength, and your future. In this episode,I'm talking to you about menopause, muscle, and the real story behind preventing osteoporosis—without falling for outdated advice.

You’ll walk away from this episode with a framework for understanding what’s happening with your bones as you age into your 50's and beyond. I'm sharing with you what experts in the field are talking about —simple, proven strategies that work to keep your bones strong as you age. 

🎧 Inside, you’ll learn:
✅ Why Gen X women are rethinking menopause and taking their health into their own hands
✅ How hormonal changes really affect your bones—and what actually helps
✅ Why it’s not just about calcium and vitamin D anymore
✅ The truth about strength training, jumping, and building dense, resilient bones
✅ The critical connection between undereating and weaker bones (and how to fix it)
✅ What a DEXA scan is, and how to get one—even if your doctor says wait
✅ The easiest way to start supporting your bones and weight goals—right now

💡 Don’t wait to be diagnosed with osteoporosis before you think about your bone health.
Be proactive. Be strong. Be informed.

✨ You don’t have to slow down after menopause. You just have to get strategic.
This episode will show you how.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

If you’ve been working out on an empty stomach hoping to burn more fat, this episode will help you understand why that strategy can backfire—especially for women over 40. Today, I’m talking about the power of fueling your workouts to support fat loss and boost energy, muscle growth, and hormone balance.

You’ll learn what happens in your body when you exercise without fuel, how cortisol plays a role in stress and metabolism, and how simple pre- and post-workout nutrition can change everything from cravings to recovery.

**What You’ll Learn in This Episode:**  
- Why fasted workouts often do more harm than good for women  
- How to eat before and after exercise to support fat loss and muscle retention  
- The link between cortisol, stress, and metabolism—and how proper food timing helps  
- A simple strategy to help you fuel in a way that feels good and sustainable  

**This Week’s Coach Homework:**  
Try adding a small pre-workout snack with carbohydrate and protein (100–250 calories), and follow your workout with a protein-rich (30 grams or more) meal. Track how your energy, performance, and fat loss responds over the next few weeks.

**Resources Mentioned:**  
- *ROAR* by Dr. Stacy Sims  
- *Next Level* by Dr. Stacy Sims  
- Research by Dr. Abby Smith Ryan  

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

❌ Tired of starting over every Monday?
❌ Feel like you “know what to do” but just can’t stay consistent?
❌ Wish there was an easy way to stay on track without overcomplicating everything?

You’re not alone—and that’s exactly why I created The Follow-Through Planner.

In this episode, I’ll show you how this simple, structured, and affordable digital planner makes weight loss feel automatic—so you can finally break free from the cycle of stopping and starting.

🎧 Listen now to find out:
✅ The #1 reason most weight loss plans fail—and why this one simple system changes everything
✅ How to plan or just log meals, workouts, and habits without wasting mental energy
✅ Why paper planners often work against you (and what makes digital planning a game-changer)
✅Exactly how the Follow Through Planner helps you stay on track even on your busiest days—without wasting time 

🚨 Limited-Time Offer!

I’m giving 15% off the Follow-Through Planner—BUT there’s a catch…

👉 The discount is ONLY available to my email subscribers! Sign up now at HBeardsley.com/ftp

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

Welcome to Episode 74! Today, I’ll guide you through reviewing your winter season and setting actionable goals for Spring 2025 and Q2. We’ll assess your progress—from body composition and sleep quality to food habits and movement routines—so you can apply key insights moving forward.

Grab your journal or digital notes as we reflect on the past 12 weeks. By revisiting your data, you’ll uncover valuable patterns that shape your next steps.

Next, we’ll turn those learnings into habit-based goals for weight management—whether it’s fat loss, muscle maintenance, or mindful eating. I’ll help you create simple, measurable action steps, like tracking overeating or practicing mindful dinners. Plus, I’m launching a new digital planner this summer to streamline habit tracking and goal setting!

By the end of this episode, you’ll have a clear, data-driven roadmap to embrace spring with renewed focus. Let’s shift from an all-or-nothing mindset to one of curiosity and growth. Connect with me on Instagram (@ThriveInMidlife) to share your progress—this season can be a turning point in your journey!

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.

I’m excited to share some game-changing insights into how feeling stressed and the stress hormone cortisol can make or break your weight loss efforts—especially when it comes to stubborn belly fat during perimenopause and menopause. 

In this episode, I’ll explain why your body needs cortisol to function but how chronic stress pushes it into overdrive, directing your body to store excess blood sugar as fat and wreaking havoc on everything from your sleep to your energy levels. You’ll learn to recognize how your daily stressors—like meetings, deadlines, or the “lion-chase” feeling you get under pressure—contribute to elevated cortisol and sometimes increased visceral fat.

We’ll dive into why it’s crucial to keep tabs on your stress responses, using simple tools like the Oura Ring for biometric insights. You’ll see how everyday choices about food—like leaning on processed sugar—can compound stress responses and make it harder for your body to manage blood sugar. 

Next, I’ll walk you through practical tips to break the chronic stress cycle and support your weight goals. By the end of this podcast, you’ll understand exactly how to manage your stress triggers, positvely influence your body’s hormonal responses, and keep your health on track—even when life is chaotic.

Your Coach homework this week is to track your processed sugar intake for one week, then swap at least one sugary item with a whole-food alternative in the week that follows. I can’t wait to hear your progress, so be sure to connect with me on social media to share your wins and challenges. This week, we're tackling stress head-on so you can keep making progress with your goals. 

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
 Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. 

Audio engineering by Young Cub Audio.