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Feeling like anxiety, heart palpitations, and brain fog have hijacked your midlife? You're not alone. In this deeply personal and practical episode, host Sam opens up about her own journey with anxiety—amplified by a major life transition and the profound physiological shifts of menopause. She dismantles the myth that menopause-related anxiety is "all in your head," revealing the critical role estrogen plays in mood regulation and why up to 51% of women experience heightened anxiety during this transition.

This episode is a masterclass in nervous system regulation, moving beyond standard advice to offer science-backed, adaptable tools for finding calm. We dive deep into:

• Polyvagal Theory: Understand your body's three-part stress response system (ventral, sympathetic, dorsal) and learn to identify if you're in fight-or-flight, shutdown, or a state of safety and connection.
• Adaptive Breathwork: Discover why "just breathe" isn't enough. Learn how to match your breathing technique to your specific state—using extended exhales to calm panic or sharper inhales to lift out of brain fog.
• Tailored Mindfulness Practices: Get specific strategies for menopausal symptoms, including how to "weather" intense mood swings and use sensory anchors to cut through mental fog.
• The Power of Yoga Nidra: Explore why this guided "yogic sleep" is a game-changer for insomnia and nervous system restoration, and a free resource to try it tonight.

If you're making resolutions for the year ahead, this episode makes the compelling case that prioritizing your mental and nervous system health is the essential foundation for everything else. Join us to build your toolkit for a calmer, more resilient you.

Key Takeaways:

1. Menopause is a legitimate biological stressor that can dysregulate the nervous system.
2. You can learn to map your state using Polyvagal Theory (Safe/Social, Fight/Flight, Freeze/Shutdown).
3. Breathwork must be adapted to your current state to be effective.
4. Practices like Yoga Nidra offer profound nervous system restoration, especially for sleep.
5. Building daily micro-habits for regulation is more crucial than ever during hormonal transitions.

Resources Mentioned:

• Insight Timer App (for free Yoga Nidra and meditations)
• The concept of Polyvagal Theory by Dr. Stephen Porges

Listen For: Personal stories of life stress, canine care, and honest talk about why an "older kids" divorce is still hard, paired with actionable, compassionate science.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

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As host Sam stands on the precipice of her 55th birthday, she delivers a powerful, deeply personal letter to her 50-year-old self—and to every woman who’s been handed a faulty blueprint for aging.

This isn't a gentle reflection; it's a dismantling. Sam traces the journey through three generations of women in her family: her grandmother, whose menopausal distress was tragically misdiagnosed as a "nervous breakdown" and treated with shock therapy; her mother, a white woman who raised a Black daughter in the hostile 1970s and whose survival mode left no space to address her own health; and her own generation, now tasked with breaking a legacy of silence and medical neglect.

With a mix of raw honesty, sharp insight, and defiant humor, this episode explores:

• The damaging pop-culture blueprints (from Charlie's Angels to The Golden Girls) that shaped our fears about aging and identity.
• The shocking data on the lack of menopause education for OB/GYN residents—in both the US and Canada—and why we must pressure a broken medical system.
• A no-BS guide to building a practical toolkit for thriving, including the role of HRT, vaginal estrogen, strength training, and giving zero f**ks about "anti-aging" propaganda.
• The mission to create a new inheritance: turning this transition from a silent crisis into an informed, empowered chapter for our daughters and granddaughters.

This is a call to be the loudest link in the chain. It's about turning shame into agency, silence into conversation, and fear into unapologetic power. Tune in for a conversation that is equal parts personal testimony, generational healing, and a rallying cry for change.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

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What if the hardest part of perimenopause and menopause has nothing to do with hot flashes? In this deeply personal and research-backed solo episode, host [Your Name] pulls back the curtain on the silent struggles we're often too ashamed to talk about.

She shares her own story of the shocking moment she realized she was no longer in control of her changing body, and the comment from a follower that changed her perspective entirely.

This episode is a raw exploration of what's really happening beneath the surface:

• The profound grief and identity crisis of feeling like you no longer recognize yourself.
• The science behind "brain fog" and why it's not your fault.
• The isolation in your own relationship when a partner just doesn't understand the physical and emotional changes.
• The real cause of "meno-rage" and depressive symptoms.
• The crushing mental load of trying to function like your old self when your biology has other plans.

Most importantly, this is a conversation about finding your way out of the isolation. Sam makes a powerful case for why sharing our stories and building community is not just comforting—it's a crucial step in reclaiming our power and navigating this transition with grace, self-compassion, and the knowledge that you are not alone.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

Feeling overwhelmed and confused by the conflicting advice in the menopause space? You're not alone. In this powerful and essential episode, we're cutting through the noise and calling out the toxic "mean-girl" culture that has taken over the conversation online. Expert against expert, influencer against doctor—it’s time to reject the high-school drama and embrace a more inclusive, compassionate path.

We're dismantling the dangerous myth of a one-size-fits-all solution and exploring:

• The Culture Clash in Care: Why Eastern medicine’s ancient wisdom is a valid path, even if it isn't FDA-approved, and how Big Pharma influences the Western narrative.
• The Stark Reality of Cultural & Racial Disparities: We dive into the shocking data on how menopause differs for Black, Latina, Asian, and Indigenous women—from symptom duration and severity to the very meaning of this life transition.
• Why Representation is Non-Negotiable: Understanding why women of color need and deserve to see themselves in their healers and guides.
• Your Right to Choose: How to become the CEO of your own health, demand the full spectrum of options from your doctor, and find what works for YOUR unique body without shame or judgment.

If you're tired of being gaslit, brushed off, or bullied into one "right" way, this episode is your invitation to a better way. It’s a rallying cry for a menopause journey built on empowerment, evidence, and empathy—not ego.

Key Topics Discussed:

• Menopause and Medical Gaslighting
• HRT, Eastern Medicine, and All Options In-Between
• Medical Racism and Generational Trauma
• Cultural Perspectives on Menopause
• Becoming the CEO of Your Health
• Rejecting Dogma and Embracing Individuality

Listen now to find the path that’s right for YOU.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

For over two decades, the “black box” warning on hormone replacement therapy (HRT) has scared many women away from a treatment that can improve symptoms and protect long-term health. In this episode, I break down the history of the Women’s Health Initiative (WHI) study, how its results were misinterpreted, and what led to the widespread fear of HRT.

We’ll discuss the difference between bioidentical vs synthetic hormones, systemic vs vaginal estrogen, and the real risks versus benefits based on modern research. I also cover the FDA’s recent decision to remove the black box warning, why this is a game-changer for women’s health, and how you can have an informed conversation with your doctor to make the best choice for your body.

Whether you’ve been hesitant about HRT or are simply curious about the latest science, this episode gives you clarity, context, and empowerment to navigate menopause confidently.

Listen in to understand:

• What really happened after the WHI study and why HRT use plummeted
• The differences in hormone types and delivery methods
• How the FDA’s updated labeling changes the conversation
• Real-life impacts of HRT on women’s health, including mental health and sexual wellness

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

As we come closer to winding down 2025, Samantha invites you to do something radical: stop beating yourself up about not hitting your New Year’s weight loss goals—and finally break up with diet culture for good.

In this honest, thought-provoking episode, she opens up about how her own messaging has evolved—from chasing smaller bodies to helping women build strength, mobility, and real health during menopause. She shares a powerful story about shopping with her step-mom and aunt that perfectly captures how our generation has been conditioned to believe that thinness equals happiness—and how that belief simply doesn’t hold up.

Samantha also takes aim at the hypocrisy of “health” conversations online, the racist roots of BMI, and why blaming individuals for their body size ignores the real issue: a system designed to make people sick and dependent. She calls out the dangers of quick fixes like Ozempic, unpacks how the body-positive movement was co-opted, and reminds listeners that true empowerment isn’t about shrinking—it’s about showing up stronger, freer, and more self-assured than ever.

Whether you’re ready to ditch dieting for good, or just need a reminder that your worth was never measured in pounds, this episode will leave you inspired to rewrite your relationship with your body—and your health—in 2026 and beyond.

Key themes:

• Why the fitness industry got it wrong about weight loss and health
• The truth about BMI and systemic bias in health care
• How to redefine your goals around strength, not size
• The history and misrepresentation of the body-positive movement
• Building muscle and confidence through menopause

✨ Listen in and learn how to break up with diet culture—once and for all.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

In this episode, I get real about what happens when we try to do all the things—especially during menopause. October was a whirlwind for me: running events, launching my new Menopause Muscle Bootcamp, supporting my girls, and navigating my own healing journey after separation. And while it’s been fulfilling, it’s also been a powerful reminder of how easy it is to miss the red flags when we’re moving too fast.

I talk about what burnout can look like in menopause, why it’s so common, and how our changing hormones make stress hit harder than before. We’ll also unpack the connection between chronic stress, heart health, and menopause—and why giving yourself grace isn’t a luxury, it’s a necessity.

You’ll hear how saying no (even when you technically can say yes) is one of the healthiest decisions you can make for your body and mind. And I’ll share inspiring insights from research—including a UK study showing that women often become happier and more satisfied after major life transitions like divorce—reminding us that this stage of life can be about freedom, not fear.

This episode is your reminder to slow down, watch for your own red flags, take full responsibility for your energy, and remember that grace is part of growth.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

In this episode, Sam takes you behind the scenes of High Heels & Hot Flashes — the in-person event series that’s redefining what menopause looks and feels like.

What started three years ago as a simple idea to reconnect after lockdown has grown into a powerful community movement where women and womb holders come together to laugh, cry, and have the real conversations that too often go unspoken.

Sam shares how her assistant Krysti’s catchy title sparked it all, how her best friend Nadine offered her Toronto factory to host the very first event, and how that night of laughter and tears inspired something far bigger than she ever imagined. Together, they’ve built a space that amplifies the voices of women of colour, celebrates inclusivity, and breaks down the stigma around menopause — all with good food, great cocktails, and a joyful Caribbean flare.

From the early days of uncertainty to the vibrant menopause marketplace, this episode celebrates community, courage, and connection. Sam also reveals what’s next for High Heels & Hot Flashes — including their upcoming 2026 quarterly events focused on men as allies and navigating relationships, divorce, and dating in midlife.

More than anything, this episode is a reminder that menopause isn’t the end — it’s an awakening. It’s about unlearning old narratives, reclaiming joy, and building the sisterhood we all need to thrive in this powerful new chapter.

✨ Listen now to be inspired, laugh out loud, and remember: you are not alone in this transition.

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

In this episode, Samantha gets real about a topic that too many women are silently struggling with — vaginal dryness, low libido, and how to have honest conversations with your partner during menopause.

From her Saturday morning ritual at the Brickworks Farmers Market to a candid chat with friends over coffee, this episode unfolds into a deeply relatable and empowering conversation about intimacy, body changes, and communication in midlife.

Samantha shares real client stories, hard truths about the lack of menopause education for men, and practical ways to bridge the gap between frustration and understanding in relationships. With her signature mix of humor, honesty, and compassion, she reminds us that:

• Vaginal dryness is biology, not failure.
• Libido shifts are normal and fixable.
• Intimacy is about connection, not just sex.

Whether you’re in a relationship, newly single, or simply learning to reconnect with your body, this episode will leave you feeling validated, seen, and empowered to take control of your sexual health — without shame or apology.

👉 Tune in, laugh, learn, and maybe even share this one with your partner. Because the more we talk about menopause, the easier it becomes for everyone to understand it.

High Heels & Hot Flashes LIVE Menopause Event - Toronto

Flip Flops & Hot Flashes Menopause Retreat - Cahuita Costa Rica

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.

Send a text

This episode is a heart-to-heart reflection on gratitude, growth, and finding peace in the middle of life’s biggest transitions.

After a year of profound change, I’m taking a moment to pause and give thanks — for the lessons, the love, the losses, and the unexpected gifts along the way. From hosting my first Flip Flops & Hot Flashes retreat in Nosara, Costa Rica (where 11 women came together as strangers and left as sisters), to navigating the end of my 25-year marriage, 2025 has stretched me in ways I never imagined.

I open up about what it’s really like to rebuild your life — emotionally, financially, and spiritually — while guiding other women through their own midlife transformations. We’ll also explore why menopause is such a powerful time of change — physically, emotionally, and even relationally — and how it’s never too late to reclaim your strength, set new boundaries, and redefine who you are.

Through it all, one thing remains constant: gratitude. Gratitude for my daughters, for my health, for my work, for the incredible women I serve, and for the clarity that comes when we stop trying to be “polite” and start living in our truth.

As we head into Thanksgiving, I invite you to slow down, reflect, and ask yourself: What are you truly thankful for this year?

Because sometimes, it’s the hardest seasons that reveal the most beautiful parts of who we are becoming.

🚨1 ROOM LEFT for Flip Flops Menopause Retreat in Costa Rica, January 31 - Feb 7, 2026. Details HERE

Thank you for listening and I would like to remind you that I have 2 amazing announcements!

1. Men-On-Pause - THE Men's ONLY menopause event designed to help educate and support men so they can become better allies to the women in their lives when it comes to menopause and midlife. Details HERE

2. Get on the WAITLIST for the next Flip Flops & Hot Flashes Menopause Retreat HERE.

Thank you for listening.