The Hormone Shift Show™ Podcast

“You are already enough. Even in the ways you feel like you’re falling short.” - M.J. Schwartz

Perfectionism shows up in sneaky ways in midlife. You might feel stuck, unable to start something until you know you can do it perfectly. Or you may find yourself people-pleasing, overthinking, shutting down when you feel overwhelmed, or getting frustrated that your old coping strategies no longer work. With shifting hormones, a more sensitive nervous system, and the emotional weight midlife brings, perfectionism hits harder and takes a bigger toll on your health.

Today, I’m joined by M.J. Schwartz, a specialist in perfectionism, intuitive eating, and mind-body healing. M.J. and I talk about the difference between helpful striving and harmful perfectionism, why freeze mode is so common for women in midlife, how people-pleasing drains your energy, and how perfectionism shows up in your health choices. We also explore why anger becomes more accessible in this season of life and how intuitive eating can help you reconnect with your body’s cues.

By the end of this episode, you’ll understand why perfectionism intensifies during perimenopause and have the practical tools to move through midlife feeling steadier, more compassionate with yourself, and much less overwhelmed.

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Your Takeaways

How perfectionism hides behind people-pleasing, procrastination, and overwhelm

Why “My life is a mess” is actually perfectionism undercover

How midlife hormones amplify perfectionist stress and emotional sensitivity

The link between rigid thinking, freeze responses, and stalled health goals

How intuitive eating and mindfulness help you soften perfectionist patterns

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Episode Resources

Website: https://studio138healingcenter.com

M.J. Schwarz's Free Workshop: Perfectionism, People Pleasing, and Perimenopause on January 8 at 3pm EST. Register here: https://www.studio138healingcenter.com/classes-and-workshops

Check out the full show notes at https://leslieduffycoaching.com/18

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Women over 40 are entering the holidays carrying an invisible load, an emotional backpack that nobody sees.” - Leslie Duffy

The holidays hit differently when you’re a woman in midlife. You’re trying to keep work on track, manage family dynamics, support aging parents, show up for your kids, and hold everything together at home. Then the holiday season arrives with parties, more expectations, food triggers, social pressure, and a calendar that feels like it’s filling itself. It’s a lot, and most of us are already running on fumes before the season even begins.

What makes it even more challenging is that your body is changing at the same time that life is asking more of you. Shifting hormones make your stress response stronger, your sleep lighter, and your tolerance for chaos lower. Your nervous system is more sensitive, your energy isn’t as predictable, and the emotional labor you carry often goes unseen. So when the holidays layer gatherings, decisions, and obligations on top of that, even small stressors feel bigger. It’s not in your head. Your body is telling the truth.

Today, I’m walking you through a simple, three-step plan to help you move through the holiday season with less overwhelm. We’ll look at what actually worked last year, what didn’t, and how to decide ahead of time how you want to feel when January arrives. I’m also going to share practical grounding practices you can use, how to navigate tricky conversations, what to do when old patterns show up, and how to set boundaries that feel supportive instead of stressful.

By the end of this episode, you’ll have a clear, doable roadmap for getting through the holidays feeling calmer, more centered, and more like the woman you want to be heading into the new year.

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Your Takeaways

Why midlife holidays feel overwhelming and how to reset expectations

Three reflection questions to filter what actually matters this season

The “hell yes” test for protecting your time, energy, and emotional bandwidth

Simple nervous system tools like the zip-up technique and intentional boundaries

How small, meaningful rituals create more joy than big plans or perfectionism

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Episode Resources

Grab your FREE Listener Guide at https://leslie-duffy-coaching.kit.com/ebe895d464

Check out the full show notes at https://leslieduffycoaching.com/17

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“It’s never too late to start exercising.” - April Hattori

Almost every midlife woman describes the 80-year-old that she wants to be as strong, steady, mobile and living life on her own terms. An essential part of getting there is incorporating movement in your daily life. The good news is, movement doesn’t have to mean a long run, a heavy gym session, or 45 minutes of intense cardio. Our bodies are changing, our energy isn’t the same every day, and forcing yourself into a workout you dread is the quickest way to do nothing. What you need is a movement plan that feels doable, supportive, and meets you where you are.

Today, I’m joined by April Hattori, the amazing woman behind the Yes2Next YouTube channel. If you haven’t seen her and her 84-year-old mom working out together, you are missing out. April’s whole approach is about making movement approachable again and showing that even five minutes of movement counts. When you stack those tiny, consistent moments together, you build a body that feels stronger and more capable over time.

In this conversation, April and I talk about how to start moving again when you feel tired, overwhelmed, or out of practice, why mobility is so important in midlife, how to make movement a habit that actually sticks, and why perfection has no place in your workout routine, practical and simple ways to start incorporating movement in your life, April’s favorite balance builders, and more.

By the end of this episode, you’ll have simple, manageable ways to get moving again so you can build your strength and confidence, and improve the way you feel in your 40s, 50s, 60s and beyond.

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Your Takeaways

How to rethink exercise in midlife

Why small, consistent movement matters more than long workouts

Simple ways to start exercising again when you feel tired or out of shape

How mobility, balance, and community support healthy aging

The power of movement for confidence, independence, and longevity

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Episode Resources

Yes2Next Website https://yes2next.com

Check out the full show notes at https://leslieduffycoaching.com/16

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“You don’t have to eat like everyone else to belong.” - Leslie Duffy

Picture this: you’re out to dinner, the lighting is perfect, your outfit is on point, and you’re committed to your health goals. But then your friend orders fries, your partner gets a cocktail, and that little voice in your head says, “I can just start over on Monday.” You know what to do, but in the moment, it’s hard to follow through. That’s not weakness, it’s your brain doing what it’s wired to do: keep you comfortable, connected, and part of the group.

Midlife adds another layer to all of this because your hormones are changing how your brain responds to stress, food, and social pressure. Lower progesterone makes you more sensitive to overwhelm. Blood sugar swings make cravings feel louder. And when your energy is lower or you don’t feel like yourself, it’s easy to slip into what you’ve always done. In social situations like these, you’re up against biology, psychology, and old habits, all in one. That’s why sticking to your intentions can feel so much harder.

Today, I’ll share how to use my Worth It filter to make confident, intentional choices instead of reactive ones, simple strategies for ordering at restaurants, how to respond when someone questions your food choices, why taking up space is an act of self-care, practical ways to support your hormones at brunch, parties, or date night without feeling deprived, and more.

By the end of this episode, you’ll have the tools to take care of yourself without feeling like you’re missing out.

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Your Takeaways

Why social pressure makes it hard to stick to your health goals

The motivational triad and how it drives our food choices

How you can use my Worth It filter to make guilt-free decisions

Simple scripts for restaurants, parties, and social events

Learning to belong without conforming

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Episode Resources

Grab your FREE Perimenopause Social Survival Guide https://leslie-duffy-coaching.kit.com/ad3b30e023

Check out the full show notes at https://leslieduffycoaching.com/15

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“We were taught how to diet, but we were never taught how to eat for hormone balance or to support our metabolism. ” - Leslie Duffy

When we were younger, many of us were told that carbs are bad, fats make you fat, and protein is for athletes. Then, when our hormones start to shift in midlife, if we try to use those old rules, we end up exhausted, craving sugar, and stuck in a cycle that feels impossible to break. Your hormones have changed, which means the way you nourish your body also has to change. The goal isn’t restriction. It’s balance, stability, and giving your body what it needs to feel good.

What if eating well didn’t have to feel complicated? That’s why I created the PFF formula: protein, fat, and fiber. It’s the simplest way to think about your meals, no matter where you are or what you’re eating. When you put these three things on your plate, your blood sugar stays steady, your cravings calm down, and your energy lasts all day. And the best part? You don’t have to count calories or follow a rigid plan. You just need to learn how to build a balanced plate that supports your hormones.

Today, I’m walking you through how to use the PFF formula in real life, including what to look for when you’re grocery shopping, how much protein most women actually need, the easy swaps that make meals more satisfying, how this framework can help with everything from brain fog to belly fat, and why simple nutrition can be the most powerful form of self-care.

By the end of this episode, you'll have a way to eat that feels flexible, doable, and nourishing (not just another diet rulebook).

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Your Takeaways

Why dieting rules stop working when your hormones shift in midlife

The simple PFF formula for balanced meals

How protein stabilizes blood sugar, mood, and metabolism

The fats and fibers that fuel hormone production and detox

How to build a hormone-friendly plate at home or on the go

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Episode Resources

Grab your FREE Episode 14 Listener Guide https://leslie-duffy-coaching.kit.com/a0b98c80a7

Check out the full show notes at https://leslieduffycoaching.com/14

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“The goal isn’t just to lose weight. It’s to have a strong metabolism for the long haul.” - Leslie Duffy

Whether you’re on a GLP-1 medication, considering it, or just curious about how it works, one thing is clear: these drugs are everywhere right now. For many women in midlife, they’ve been life-changing, helping quiet food noise, steady blood sugar, and making weight loss possible for the first time in years. But as empowering as that can feel, there are real challenges that we hardly hear about, from nutrient deficiencies and digestive issues to muscle loss, and a slower metabolism that’s hard to rebuild later on.

Today, I’m sharing a practical, science-backed toolkit to help you protect your health while you’re on GLP-1s and for the long term. You’ll learn what labs to ask your doctor about, how to prevent constipation, the importance of prioritizing protein and fiber, how to keep your digestion and energy steady even when your appetite drops, why movement and strength training matter more than ever, how to support your microbiome, the key supplements that can help maintain muscle and hormone balance during your journey, and more.

By the end of this episode, you’ll have a plan to use these medications safely, preserve your long-term metabolic health, and feel confident that you’re supporting your body, not depleting it.

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Your Takeaways

Why GLP-1 shots can cause both progress and new problems

The hidden cost of weight loss (muscle, bone, and nutrient loss)

How slow digestion and low fiber intake worsen constipation and bloating

The must-have nutrients for women on GLP-1s: protein, magnesium, iron, zinc, B12

How to protect metabolism and digestion with strength training, enzymes, and fiber

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Episode Resources

Get your FREE Functional Medicine GLP-1 Toolkit https://leslie-duffy-coaching.kit.com/a65bb7d370

Check out the full show notes at https://leslieduffycoaching.com/13

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“GLP-1s aren’t the villain, but they’re not a miracle either.” - Leslie Duffy

GLP-1s like Ozempic and Wegovy are everywhere right now and it’s easy to understand why. They promise freedom from food noise, easier weight loss, and more control. That’s especially attractive in midlife when your body feels so unpredictable. But like most quick fixes, it isn’t that simple. These medications can help but they can also leave your metabolism weaker if you don’t support your body the right way.

What most people don’t realize is that the body already makes its own GLP-1 hormone. It’s built to help you manage blood sugar, appetite, and metabolism naturally. The problem is, stress, lack of sleep, and poor gut health can throw that system completely off. So, before you add medication to the mix, it’s worth understanding how to work with your body instead of against it.

In this episode, I break down what GLP-1s really do, who they can help, and where they can go wrong. We’ll talk about what happens when you stop taking them, why muscle loss matters, and the five simple ways you can naturally boost your own GLP-1 levels through food, movement, and daily habits that actually feel good. By the end, you’ll have a clear picture of how these medications fit into the bigger conversation and how to take care of your metabolism whether you’re using them or not.

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Your Takeaways

What GLP-1 meds like Ozempic actually do in your body

Natural GLP-1 vs. GLP-1 prescription versions

The biggest pros and cons of using GLP-1s for weight loss

How these drugs impact hunger, digestion, and metabolism

Five natural ways to boost GLP-1 naturally

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Episode Resources

Get your FREE Episode 12 Listener Guide at https://leslie-duffy-coaching.kit.com/efb12b4023

Check out the full show notes at https://leslieduffycoaching.com/12

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“If you don't feel comfortable, you're not going to feel confident.” - Louise (Jade) Cordell

Have you ever stood in front of your closet thinking nothing fits and nothing feels right? Or maybe you feel like you don’t even recognize yourself in the mirror anymore. Figuring out your wardrobe during midlife can be challenging. This time of our lives isn’t just a hormone shift, it’s an identity shift. Your body is changing, your energy is changing, and sometimes it feels like you suddenly became invisible. But what if your wardrobe could help you find your way back?

For many women in perimenopause and menopause, figuring out what to wear becomes yet another source of frustration. We have to remember: how you show up in the world and your style isn’t just about looking good, it’s about feeling confident, visible, and comfortable in your body right now.

Today, I’m joined by Louise (Jade) Cordell, the founder of Jade Style Coaching and creator of The Style Confidence Breakthrough, where she helps women reconnect with who they are through the power of wardrobe and mindset. Jade’s insights are a masterclass in using your wardrobe as a tool for self-reconnection, confidence, and joy.

In this conversation, Jade and I unpack why midlife style shifts are about much more than fashion, the deep connection between confidence and clothing, practical strategies for rebuilding your wardrobe, how to dress for the woman you are today, Jade’s process for creating a minimalist, mix-and-match closet, and more. Clothes are more than just fabric. They carry energy and meaning. Let’s rethink our approach to style to foster a sense of belonging and authenticity at every stage of life.

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Your Takeaways

Why midlife style shifts are about identity, not fashion

The emotional link between confidence, visibility, and what’s in your closet

How “confidence anchors” help you reconnect with who you are now

The mindset shift from hiding your body to dressing for the woman you’ve become

One small wardrobe change that can spark momentum and joy again

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Episode Resources

Connect with Louise (Jade) Cordell https://www.jadestylecoaching.com/

Check out the full show notes at https://leslieduffycoaching.com/11.

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Your January detox does not undo what happens in December.” – Leslie Duffy

The holiday season can feel overwhelming. With nonstop events, family obligations, and an ever-growing to-do list, you’re probably running on caffeine, adrenaline, and guilt. By January, it’s easy to feel burned out, a little defeated, and like another detox might be the thing to fix it all. The truth is, what your body really needs is a steady rhythm, calm, and real nourishment.

This year, I'm inviting you to try doing the holidays a little differently. Instead of rushing, restricting, or muscling through with willpower, what if you gave yourself permission to find some ease? When you focus on creating safety for your body, everything changes. The truth is, how you eat matters just as much as what you eat. If you slow down, take a breath, and actually tune into your meals, your body starts to shift out of survival mode. That’s when real healing, energy, and good digestion finally have a chance to show up.

​In this episode, I’m sharing my Calm Plate Method, a simple, science-backed way to help you reduce stress, balance your blood sugar, and actually enjoy your meals guilt-free. I’ll walk you through a three-minute pre-meal ritual to reset your digestion, practical ways to use timing, order, and rhythm to keep your metabolism steady, and why slowing down could be the missing piece to feeling lighter and more grounded through the holiday season.

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Your Takeaways

Why “holiday hustle” habits wreck digestion, hormones, and mood

How to use the Calm Plate Method

A three-minute pre-meal ritual to trigger digestion and calm the nervous system

The three R’s to steady blood sugar

The three P’s to eat mindfully and feel satisfied

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Episode Resources

Lose Weight with the CALM Plate: https://stan.store/leslieduffycoaching/p/the-calm-plate

The Mind Body Academy Application: https://docs.google.com/forms/d/e/1FAIpQLSeSsid-llIxNtML2QhNrpFSNQiv0wyqTOQgvFpqVUMVDA2FNA/viewform?usp=sharing&ouid=106882843038261206370

Check out the full show notes at https://leslieduffycoaching.com/10.

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)

“Your doctor works for you, not the other way around.” – Leslie Duffy

Too many women walk out of their doctor’s office feeling dismissed, rushed, or even a little ashamed for asking questions about their symptoms. In perimenopause, when you’re already dealing with brain fog, exhaustion, and the stress of not feeling like yourself, those 15 minutes in the exam room can feel impossible to navigate.

Part of the problem is that most doctors were never trained in menopause care. They may be excellent at treating infections or acute conditions, but when it comes to the midlife transition, they’ve often had only a handful of hours of education. That means if you’re not prepared, your concerns can get brushed aside with “you’re just getting older” or another routine prescription that doesn’t address the root cause of the issue.

Today, I’m breaking down exactly how to talk to your doctor about perimenopause. You’ll learn five practical tips for preparing before your appointment, how to frame your symptoms to make them clear and specific, and a simple script you can use to ask about hormones without feeling awkward or getting dismissed.

I’ll also show you how to incorporate a symptom tracker, use language that resonates with medical providers, and co-create a plan instead of just following orders. You’ll walk away with the confidence to head into your next appointment prepared, clear, and empowered, plus the red flags that signal that it might be time to find a new provider.

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Your Takeaways

Why most doctors aren’t trained in menopause care and how that affects you

The prep that changes everything: bringing a short list and a symptom tracker

How to describe your symptoms so doctors actually understand their impact

Co-creating a treatment plan instead of blindly following prescriptions

When it’s time to seek a second opinion or fire your doctor

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Episode Resources

Episode 9 FREE Listener Guide https://leslie-duffy-coaching.kit.com/1744825064

Check out the full show notes at https://leslieduffycoaching.com/9.

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)