No more whispering about vaginas — today we’re talking pelvic floors with clarity, humour, and zero shame.

Ash breaks down the pelvic floor in real language: what it is, why so many women experience leaking or heaviness, and why “just do Kegels” isn’t the magic fix we were promised.

In this episode you’ll learn:
• The anatomy explained simply (no diagrams required)
• Why breath + pressure + posture matter more than squeezing
• The habits that make leaking worse
• How to coordinate your core with daily movement
• Five tiny habits that rebuild confidence and support

This is education every woman deserves — without fear, stigma, or giggles required. Grab your curiosity and let’s meet your foundation.

If you’ve ever whispered “sure, no problem” while every cell in your body screamed “absolutely not,” this episode is for you.

This week, Ash dives into midlife boundaries — why they feel so hard, why your nervous system panics when you try to set them, and how to say what you actually mean without guilt, drama, or emotional hangovers.

Inside the episode you’ll learn:
• Why perimenopause actually lowers your tolerance for chaos
• How people-pleasing becomes a lifelong reflex
• The 4-part “Say It Out Loud” framework you can use today
• Scripts for family, work, volunteering, friendships, and partners
• How to hold a boundary without collapsing afterward

This is your permission slip to stop over-functioning and start honouring your capacity. Kindness + clarity = better relationships. Let’s practice together.

If you’re wide awake at 3 a.m. rehearsing tomorrow’s grocery list, your middle-schooler’s permission form, and your entire life’s purpose… welcome. You’re officially a member of the 3 A.M. Wake-Up Club.

In this episode, Ash breaks down why perimenopausal sleep gets so weird (hint: it’s not your fault), what’s really happening with estrogen, progesterone, cortisol, and blood sugar overnight, and how to rebuild rest through what she calls your Sleep Scaffolding — five layers of realistic, biology-friendly support.

You’ll learn:
• Why wake-ups peak between 2–4 a.m.
• How hormone shifts disrupt temperature, mood, and REM
• The 5 habits that dramatically improve midlife sleep
• What to do in the moment at 3 a.m. instead of spiralling
• How to train your nervous system to trust rest again

This isn’t a perfection plan — it’s a reclaim-your-sleep plan. Grab a tea and get cozy… your nights are about to feel different.

The new year doesn’t need to be loud or pressured — it can be grounded, gentle, and honest. This episode invites you to reflect on the year that’s passed and step into the next one with clarity and compassion. Through five reflection questions, Ash guides you to recognize what’s worked, what’s weighed you down, and what you truly want to bring forward. ✨ The 5 Reflection Questions:1️⃣ What surprised me this year? 2️⃣ What did I carry that was heavy? 3️⃣ What felt like mine this year? 4️⃣ What rhythms supported me? 5️⃣ What do I want to bring into the new year? Finish the year (or begin the next) not with resolutions, but with reverence — for the woman who made it here.

This reflective bonus episode is a love letter to your midlife self — the woman in the middle of it all, doing her best in a world that keeps asking for more. Through poetic storytelling and grounded honesty,

Ash speaks directly to the part of you that’s tired, tender, and still showing up. It’s a reminder that growth doesn’t always look glamorous — sometimes it’s just quiet courage. Take a breath, grab a tea, and let yourself be reminded: you’re not behind. You’re becoming.

This short reflective episode is a love letter to your midlife self — the woman in the middle of it all, doing her best in a world that keeps asking for more. 
Through poetic storytelling and grounded honesty, Ash speaks directly to the part of you that’s tired, tender, and still showing up. It’s a reminder that growth doesn’t always look glamorous — sometimes it’s just quiet courage. 
Take a breath, grab a tea, and let yourself be reminded: you’re not behind. You’re becoming.

The holidays can feel magical — and maddening. In this episode, Ash invites you to reimagine the season through the lens of boundaries, permission, and peace. 
Learn why midlife makes the holidays uniquely overwhelming, how to say no without guilt, and ways to create rituals that soothe instead of stress. 
It’s a warm, witty reminder that you don’t have to perform “perfect holidays” to make them meaningful. This year, you get to set the pace — and the peace.

If you’ve ever looked at your plate and wondered, “Why isn’t this working anymore?” — this one’s for you. Ash explores how hormones, metabolism, and mindset shift in perimenopause and why it’s time to ditch diet culture for good. 
Discover how to build your own “Midlife Menu” that balances blood sugar, energy, and pleasure — without tracking, restriction, or guilt. You’ll learn what your changing body actually needs, how to find a rhythm with food that feels supportive (not stressful), and how to bring joy back to eating. 
This episode is equal parts science and self-compassion — a gentle re-education on nourishment that fits real midlife women, not diet fads.

Midlife friendships are complex — sometimes comforting, sometimes heartbreaking. In this episode, Ash dives into the beauty and grief of connection as we evolve. You’ll learn why friendships shift even when no one did anything wrong, how to navigate the ache of distance or disconnection, and what it takes to build and nurture relationships that feel real, safe, and energizing. 
We’ll unpack why “outgrowing” someone isn’t failure — it’s completion — and explore how to make new friends without feeling awkward or performative. 
This conversation is equal parts honest, tender, and empowering — a love letter to the women still searching for their people and a gentle reminder that you’re never too old (or too wise) for deep friendship.

While the kids are putting on costumes, we’re taking ours off. This Halloween special is all about shedding the roles, shoulds, and guilt that no longer fit.

From outdated identities to dead projects we keep reviving, midlife is asking us to release what we’ve outgrown — and step into who we really are.

💡 This week’s challenge:

• Do one letting-go ritual (write, burn, move, or speak).

• Name one thing you’re done pretending about.

• Say “no” to something — and mean it.

🎧 Because underneath what you’re carrying? Is you.