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In this episode, I have a 360º degree discussion of menopause and how fluctuating hormones affect not just physical symptoms, but our entire wellbeing through an integrative functional medicine approach. Two experienced nurse practitioners with advanced training in functional medicine, Jane Snyder and Mary Ellen Francescani, share evidence-based strategies for navigating hormonal changes.

• Understanding the trio of female hormones - estrogen, progesterone and testosterone - and their far-reaching effects beyond reproductive function
• Perimenopause can begin up to 10 years before menopause, with wildly fluctuating hormone levels causing unpredictable symptoms
• Three nutritional foundations: eating real whole foods, increasing fiber to 45+ grams daily, and reassessing liquid intake (especially alcohol)
• The 80/20 approach to nutrition allows for enjoyment while maintaining healthy habits
• Quality sleep enables "hormonal housekeeping" and significantly impacts weight management
• Resistance training becomes crucial as muscle mass naturally declines after menopause
• Stress management techniques are essential during this often overwhelming life phase
• Menopausal weight gain (averaging 15 pounds) reflects physiological changes rather than personal failure
• Select supplements can help, but require individualized approaches and quality sourcing
• Finding an integrative practitioner who understands menopause can transform your experience

If you're struggling with sleep during perimenopause or menopause, check out Mary's program designed specifically for women in peri- to postmenopause: RESTored. 

Click HERE to search for integrative practioners in your geographical area.
You can find out more about Jane and Mary Ellen HERE

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Dr. Robin Buckley reframes women's power as something inherent rather than something that must mimic masculine ideals, encouraging listeners to identify and pursue what they truly want without apology. She shares practical strategies to help women embrace their natural strengths and overcome societal conditioning that limits their potential.

• Understanding how power is stereotypically portrayed in media as masculine
• Redefining women's power as the ability to articulate and work toward personal desires
• Recognizing that women aren't afraid of power but rather the unfamiliar feeling of power
• Creating a "Resume Review" file to train the brain to overcome self-doubt and imposter syndrome
• Reclaiming "feminine wiles" as strategic strengths rather than manipulative tactics
• Applying professional leadership skills to personal relationships using a business model
• Breaking the perfectionist mindset that prevents women from pursuing opportunities
• Embracing the "go fly the plane" mentality instead of requiring 100% readiness
• Using small, manageable steps to overcome overwhelming feelings when pursuing goals

You can find Robin's books, services and resources HERE.

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Do you struggle to get restful sleep or drag yourself through the day, exhausted? What if things could change in as little as 4 weeks? You could feel better before the official start of summer! (at least in the Northern Hemisphere). Learn more HERE.

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That critical voice in your head telling you that you're not good enough? It wasn't born to torment you—it developed to protect you. But now it's time for a new relationship with that inner critic.

Julie Van Elswyk joins Mary to share her powerful journey from blaming herself for her son's cancer diagnosis to becoming a worthiness and law of attraction coach. After experiencing the transformative effects of EMDR therapy and hypnosis in her own healing, Julie now guides women to rewire self-criticism into deep inner support.

This episode unveils how our most limiting beliefs often develop early in life as protection mechanisms that we eventually outgrow. Julie explains that rather than fighting against your inner critic, befriending it with compassion opens the door to transformation. She walks us through the process of identifying critical thoughts, understanding their protective intent, and gradually reframing them into supportive messages that align with who you truly are.

The conversation takes a fascinating turn when Julie demystifies hypnosis and the law of attraction, grounding these concepts in science rather than woo-woo thinking. She describes hypnosis as simply accessing the more receptive alpha brain waves that allow us to integrate new patterns of thinking more efficiently. Similarly, she explains the law of attraction through the lens of resonance and frequency—when you embody the energy of what you desire, you naturally attract similar energies. Julie shares a compelling personal story of manifesting her dream home by first addressing her unconscious resistance to deserving it.

Perhaps most encouraging is the ripple effect that happens when women reclaim their worth and take up their space unapologetically. As Julie notes, "When a woman heals and finds her freedom, it creates a ripple effect that uplifts the world around her." 

Julie's free "Release the Inner Critic" workbook 

RESTored program to improve sleep for women in midlife

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We explore the concept of essential nature and how reconnecting to our true selves leads to authentic living and healing. Licensed therapist and author Harmony Kwiker shares insights from transpersonal psychology on moving beyond our conditioned patterns.

• Transpersonal psychology looks beyond personal identity to access the spiritual dimensions of our humanity
• Our essential nature often becomes hidden behind conditioning as we adapt to family and social expectations
• Traditional therapy often positions the therapist as the expert, but a client's innate spirituality is actually the guide to healing
• Nervous system regulation is key to healing, but dysregulation isn't "bad" - it's important for integration
• Self-sabotaging patterns begin as adaptive responses that continue after they're no longer needed
• Mindfulness creates space between thoughts, allowing us to access possibilities beyond what our ego can imagine
• Alignment occurs when our thoughts, feelings and actions are congruent with our true nature
• Being a secure base for yourself means honoring what's true for you while recognizing others may have different perspectives

You can find Harmony HERE

Link to The Awakened Brain by Lisa Miller

I would love to hear from you! Share your thoughts on this episode through the "send us a text" link in the show notes. If you're enjoying the podcast, consider joining the Growing Garden of Violets using the support link below.

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Women's socialization as caretakers often leads to physical health crises when we neglect our own needs for too long. Melissa Crook shares her powerful story of experiencing severe anxiety attacks at age 50 that sent her to the emergency room twice in one week, ultimately becoming the catalyst for her journey toward self-awareness and authentic living.

• Understanding how our essential nature combines both biology and socialization
• Recognizing when our bodies are desperately trying to get our attention
• Learning that boundaries aren't about controlling others but about our own choices
• Breaking free from the narrative that self-care is selfish
• Discovering the power of curiosity over judgment when examining our past
• Understanding that emotions aren't "bad"—they're important clues
• Moving anger through our bodies in healthy ways rather than suppressing it
• Creating daily self-care practices like movement, journaling, and intentional fueling
• Finding communities that support authentic living and growth

Visit Melissa's website to learn more about her podcast, speaking engagements, book, and upcoming online courses focused on helping women embrace all their complex layers.

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Nicole Wahby shares her journey of breaking free from limiting family expectations to create an authentically joyful life through event planning and setting healthy boundaries. Her story illustrates how stepping away from negative influences—even family—can open space for genuine fulfillment and success.

• Growing up in a "primarily miserable family" where her father insisted "happiness doesn't matter in marriage as long as you get a kid out of it"
• Finding her purpose at 16 while attending a rave, realizing she wanted to create joyful experiences for others
• Building an event planning business by taking various jobs to fund her creative ventures
• Learning to step away from family members who consistently failed to match her energy or appreciate her efforts
• Navigating professional relationships with women who seem more focused on personal life questions than business capabilities
• Experiencing dating challenges as an independent woman with established success and happiness
• Overcoming imposter syndrome while persistently asking questions and seeking opportunities
• Valuing freedom and partnership over traditional relationship expectations

I love to hear from my listeners, so please comment, follow or text me directly using the link in the show notes. Let me know what you thought of this episode or tell me what you'd love to hear about. 

You can find Nicole HERE.

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Two therapists pull back the curtain on what actually happens in therapy and why it's so powerful for creating change in your life. 

• Therapy is for everyone, not just those with severe mental health issues
• The most impactful aspect of therapy is the connection with your therapist, more than any specific techniques
• Finding the right therapist is crucial - it's okay to "shop around" until you find someone you connect with
• Therapy often feels worse before it gets better as you unpack difficult emotions
• Therapy isn't about being "fixed" but developing sustainable skills for an ongoing journey
• The therapeutic relationship provides a unique space with unconditional positive regard
• Past coping mechanisms that once served us may no longer be helpful in our current lives
• Like a garden, our mental health has seasons that require different levels of attention

Visit maryrothwell.net for more information about mental health resources and to connect with Mary directly.

You can find Laura HERE

No Bad Parts by Richard Schwartz, PhD

Gabby Bernstein

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Yoga offers a comprehensive approach to wellness that goes far beyond the physical postures, connecting mind, body, and spirit while creating space for self-discovery and healing. Jennifer Lynn shares her journey from corporate burnout to becoming a certified trauma-informed yoga and menopause yoga teacher, exploring how this ancient practice helps regulate the nervous system and provides tools for modern life challenges.

• Yoga means "to join" or "unite," creating a container for self-awareness that encompasses physical, mental, emotional, and spiritual dimensions
• Dynamic yoga styles (Hatha, Vinyasa, Ashtanga) build strength while passive styles (Restorative, Yin) release tension through gravity-assisted postures
• Props in restorative yoga (bolsters, blankets, blocks) support the body to meet the ground where you are, honoring injuries and individual needs
• Yoga views anxiety as upward-moving energy requiring grounding practices, while depression is addressed through energizing, heart-opening postures
• Menopause yoga incorporates women's circles, breathwork, and specific techniques to address symptoms throughout perimenopause, menopause, and post-menopause
• Finding the right teacher often matters more than the specific style of yoga, with many communities offering free or donation-based classes for accessibility

You can find Jen HERE

Mentioned in the episode: Judith Hanson Lasater

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Kasey Lee shares her transformative journey from small-town English teacher to Director of Training and Development for the city of Chicago. Her story reveals how professional disappointment became the catalyst for complete reinvention, challenging limiting beliefs and embracing uncertainty.

• Moving from a town of 3,000 to a city of 3.6 million after being passed over for a promotion
• Overcoming the "bitter seed" of rejection by making a radical life change
• Applying to nearly 100 positions before landing the first city job
• Progressing through three job changes in three years, each representing career advancement
• Navigating hypersomnia (chronic sleepiness) while building a successful career
• Finding unexpected benefits in city living and community connection
• Recognizing that moving through limiting beliefs often requires taking action despite fear

Listen to yourself, trust your instincts, and don't be afraid to make changes even when they seem terrifying. As Kasey says, "I know I can do it because I did it."

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Why do so many women question their own ambitions? And why do so many of us seem to instinctively NOT support each other? In this episode, I sit down again with Dr. Kelly Weaber to unpack how society influences the way we make decisions—whether in careers, parenting, or personal growth. We talk about the weight of expectations, the guilt that can come with putting ourselves first, and the subtle ways competition among women can keep us small. Kelly shares her journey of navigating these challenges, and we explore the power of self-validation, finding your people, and rewriting the rules for yourself. If you’ve ever felt like you needed permission to go after what you want, this episode is for you.

The Second Shift: Working Families and the Revolution at Home on Amazon

Learn more about Arlie Hochschild HERE

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