It is midnight. Ryan and I are sitting in his living room trying to record a podcast while doing my press-on nails. I have magnesium kicking in, and neither of us can stay on one subject for more than five minutes. 😂

We talk about Matix being home and something nobody really prepares you for: what happens when your adult child comes back home after being gone for two years!! I thought it would just feel like pure happiness. And it does. But it also changes the entire family dynamic again! Everyone has grown. Everyone has changed. And now we are all figuring out who we are together in this new season, including me as I figure out what guiding adult kids is like.

I also get really honest about some things I have realized as a mom, including the ways I leaned on Matix too much when he was younger and what I see differently now.

Somewhere in between that, Ryan and I get into how much I, Heidi Lynn Lane… have changed over the last few years. My voice is different. My look is different…I AM JUST DIFFERENT, yo. But in all the best ways… as I am more comfortable in my own skin than I think I have ever been. PS. Who YOU think I am, and who I ACTUALLY am… are prob two diff people… bc social media never tells the whole story.

Also after years of grief, pulling back, and saying no to almost everything, 2026 has become my year of YES. I am making friends. Going places. Saying yes when something feels good. Letting people unfollow me if who I am now is not for them. And I can’t leave out, I’m overwhelmed most days by ALL the yeses. ha!

And maybe that is what this episode is really about. Life looks different than I thought it would. But I think I am finally learning to let it.

In this episode, we discuss:

• What nobody tells you about an adult child coming home after two years away
• The ways I unknowingly leaned on Matix too much as a parent and what I see differently now
• Why I am actually okay with losing followers as my life and identity continue to change
• How Ryan noticed that even my voice has changed as I have become more comfortable being myself
• My “year of YES” after spending the last few years pulling back from life
• And, obviously, press-on nails, getting lost in LA, soap operas, and all the completely unnecessary side quests that make this Heidi’s Lane

Maybe you’re in a season where your family is changing, your kids are growing up, or you’re realizing you’re changing too. I hope this episode reminds you that you’re allowed to grow, outgrow things, say yes again, and become more of who you actually are.

Life doesn’t always look the way we thought it would, and sometimes that can be really freaking beautiful.

I love you guys. Thanks for being here and growing through all of it with me. ❤️

Here are the key moments from the episode:

00:00 A midnight life update with me + Ryan

03:08 Why i’m actually okay with losing followers

09:53 Why Ryan says even my voice sounds different now

14:08 The real me vs. who people think i am online

22:56 My “year of yes” after years of saying no

26:44 What feeling supported in a relationship looks like for me

30:28 Why people’s first impression of me is usually wrong

34:48 The hard truth about being known online vs. in real life

38:39 Matix is home: the family dynamic has already changed

42:17 Why i’m learning to appreciate the constant “mom, mom, mom”

46:15 Nobody prepares you for your adult child coming home

50:49 How Matix coming home changed all four kids’ roles

54:56 How much responsibility should parents take for adult kids?

58:39 Why parenting adult children feels so much harder

1:02:44 What we actually learned from this very chaotic life update

Connect with Heidi:

Website: https://heidipowell.net/

Email: podcast@heidipowell.net

Instagram: @realheidipowell

Facebook: https://www.facebook.com/realheidipowell/

YouTube: @RealHeidiPowell

Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset

Heidi’s FREE Get Fit Community: https://fit.heidipowell.net/get-fit-community/

It is 4 p.m. on a Saturday. I leave for the airport in two hours. My son has been gone for two years. And Ryan and I are sitting in the car with a mic between us because apparently this is what my podcast has been reduced to — and I could not care less.

This is a real-time life update, recorded in the window where I know everything is about to change and I don’t know how. I haven’t figured out the sleeping arrangements or what having all four kids under my roof for the first time in two years will look like. I’m guessing, hoping, over-thinking, and telling you all of it from the front seat.

Then we get into the partial hysterectomy conversation I promised you — what my urogynecologist said, what the surgery actually removes, and why I said absolutely not when my doctor told me to come back in three years.

And finally, the weekend. Mastermind, the challenge winners, a woman who flew for the first time at 50, and Ryan on a pole. Yes, that Ryan. Yes, that pole.

Cozy up. This one’s a ride.

IN THIS EPISODE

The countdown. I haven’t figured out the sleeping arrangements and I’m not going to — they can battle it out. But I explain why the room situation is so loaded, including something I’ve never said here: Matix and Marley may have quietly carried the “step kid” position in a house where I was always pregnant, recovering, or filming.

They were loved beyond measure. They also slept in their brother’s room for years while other rooms sat empty.

So no, Matix is not getting the pullout bed. That boy hasn’t picked his own sheets in two years.

I also get into kids leaving home after graduation, why Marley pays me rent and where that money actually goes, and the Matix and Cash dynamic I’m watching. Cash was a little boy when his brother left. He isn’t anymore.

The hysterectomy decision. HPV came back negative, my Epstein-Barr is down, and the abnormal cells are still there. My doctor said come back in three years. I said absolutely not — a pap takes a few samples, and a few samples is not the whole picture.

I also correct something from last episode: HPV is linked to cervical cancer, not uterine or ovarian. Then we get into what they’d actually take, early menopause, and what nobody talks about — sex afterward.

My experience and my doctor’s answers, not medical advice. Take it to your own provider.

The weekend. Jennifer is 50, down 30 pounds, and hasn’t felt confident since she was 25. First time on an airplane. Ever. First time submitting before-and-afters. First cold plunge. First breathwork session.

The thing I can’t stop thinking about is what these women have survived. You would never guess. One told me that night it was the first time she hadn’t felt like an outcast.

That’s the entire point.

TIMESTAMPS

0:44 — Episode 95, recorded in the car
4:22 — Two hours to the airport
8:04 — The sleeping arrangements are Hunger Games
10:12 — Did Matix and Marley get the short end?
14:25 — Why Marley pays rent
20:52 — The Matix and Cash dynamic
23:54 — Why I want a house big enough for everyone
26:36 — Correcting what I said about HPV
29:19 — What a partial hysterectomy removes
35:20 — My kids mattered more than money
42:22 — Jennifer’s firsts
47:35 — My team and best friends
53:32 — Ryan. On the pole.
56:07 — The four-day event I’m already planning

COME DO THIS WITH ME

The 30-Day Core, Pelvic Floor & Hormone Strength Challenge starts soon. Back to basics for the deepest layer of our bodies we’ve spent decades ignoring.

heidipowell.net/challenge

Save the date for January — the next 60-day challenge, with nutrition education LIVE this time.

LET’S TALK

Two real questions:

If you’ve had the hysterectomy conversation and chose not to do it — where are you now? Do you wish you had?

And do you think kids should move out after high school? I left immediately, failed every class, figured it out, and I’m convinced I wouldn’t be who I am without it.

Tell me in the comments — honestly, because I’m reading them.

This week’s episode was supposed to be a deeper dive into perimenopause, but as I started talking, the conversation went somewhere completely different. And honestly, I think it went exactly where it needed to go.

I open up about some very personal parts of my health journey, including living with HPV, abnormal pap smears, precancerous cervical cells, and a recent conversation with my doctor about potentially having a partial hysterectomy. That conversation brought up so many questions for me about what happens to our bodies as we age and the parts of womanhood we don’t talk about nearly enough.

I also share what I’ve noticed changing in my 40s when it comes to sex, libido, vaginal health, and how those changes have affected the way I see myself as a woman. We talk about vaginal estrogen, recurrent UTIs during perimenopause, my recent experience with an infection I initially ignored, and why listening to our bodies and advocating for our health matters so much.

In this episode, we discuss:

• Living with HPV and my history of abnormal pap smears
• Why my doctor brought up a partial hysterectomy
• Sex, libido, vaginal dryness, and intimacy in your 40s
• Vaginal estrogen and vaginal health during perimenopause
• My recent UTI experience and why I wish I had acted sooner
• Learning to listen to your body and advocate for yourself

If you’ve been experiencing changes in your body that you don’t understand, putting off an appointment, or simply wondering why no one ever taught us about some of these things, I hope this conversation encourages you to ask questions, listen to your gut, and take your health seriously.

Our bodies are such a gift, and sometimes, watching them change can be harder and more emotional than we expect.

Here’s to asking more questions and learning as we go. ❤️

WANT TO JOIN A COMMUNITY THAT UNDERSTANDS THIS? Sign up for my next 30 Day Challenge: CORE, PELVIC FLOOR + HORMONE STRENGTH, starting August 31, 2026…go to heidipowell.net/reset or click HERE.

Here are the key moments from the episode:

00:00 Why I’m Going Deeper Into My Perimenopause Journey

03:19 What I’ve Learned From Living Through Perimenopause at 44

05:55 HPV, Cervical Cancer Risk & What Women Need to Know

08:43 Why I Refuse to Skip My Annual Pap Smear

11:42 The Partial Hysterectomy Decision I’m Now Facing

14:28 Sex, Libido & Vaginal Changes During Perimenopause

17:15 The Emotional Reality of Watching Your Body Age

20:20 The Bladder Symptoms I Mistook for Something Else

23:28 My UTI Got Worse: When I Finally Went to Urgent Care

25:08 Why UTIs Can Become a Bigger Problem During Perimenopause

27:28 Vaginal Health Signs Women Shouldn’t Ignore

28:24 The Health Checks I Want Every Woman to Stop Putting Off

Connect with Heidi:

Website: https://heidipowell.net/

Email: podcast@heidipowell.net

Instagram: @realheidipowell

Facebook: Heidi Powell

YouTube: @RealHeidiPowell

Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset

Train with Heidi on her Show Up App: https://www.showupfit.app/

If you're a woman in your late 30s, 40s, or early 50s and you've been feeling exhausted, foggy, anxious, or like a complete stranger in your own body… I need you to hear me right now. You are not broken. You are not going crazy. And you are definitely not "just getting old."

Welcome to the era of metabolic intelligence! Today we are kicking off a two-part series that I genuinely believe is going to change lives. This is the exact information I wish someone had handed me five years ago when I was sitting in my car crying, wondering what the heck was happening to my body.

In this episode, we are doing a deep dive into Perimenopause 101. We are breaking down the biological timeline of what is actually happening inside your body, the sneaky symptoms you're probably dismissing as just "life stress," and the four non-negotiable strategies you need to not just survive this transition—but actually thrive through it.

Because here is the truth: The more we understand our bodies, the more control we have. And when you learn to work with your hormones instead of against them? Something magical comes out the other side. A whole new breed of a woman. 🙌

In this episode we discuss:

• The real difference between menopause (a single day!) and perimenopause (an 8–10 year transition)
• Why your symptoms can start while your cycle is still completely normal
• The "Triple Threat" making weight loss feel impossible right now
• The "muscle armor" rule—and why you need to stop doing 60 minutes of cardio
• Why creatine is the new rising star in the perimenopause toolkit (and how much you actually need)
• How to manage your cortisol and stress response before it manages you
• Why hormone replacement therapy (HRT) is no longer something to fear—it's a powerful preventative tool

If you've been watching your body change despite doing all the right things, this episode is your wake-up call. You have the power to become the CEO of your own health. And if this episode resonates with you, I'd love to hear your story. Send me a DM, share your biggest takeaway, or let me know where you are in your own journey. And if you know another woman who's been wondering why she suddenly doesn't feel like herself anymore, please share this episode with her.

Love you guys!! Thanks for being here! ❤️

Resources Mentioned:

• Get your hormones checked with NuLevel Wellness, and get a FREE telehealth appointment → Https://nulevelwellnessmedspa.com/telehealth-consult-ideal/ Mention you came from Heidi for $100 off!
• Join the next 30-Day Kickstart Challenge & Get Fit Classic Community → https://heidipowell.net/kickstart or https://heidipowell.net/challenge

Here are the key moments from the episode:

00:00 Welcome to Perimenopause 101: You Are Not Broken

03:54 The Era of Metabolic Intelligence

07:45 Real Transformations from the 60-Day Hormone Reset Community

11:21 The Biggest Misconception About Menopause vs. Perimenopause

14:30 Early vs. Late Perimenopause — What to Look For

44:45 Non-Negotiable #1: Why Muscle Is Your Armor

46:33 The 30-Minute Workout Rule (Stop the Long Cardio!)

48:33 Non-Negotiable #2: Creatine for Women in Transition

52:33 Non-Negotiable #3: Managing Your Stress Response and Cortisol

55:01 Non-Negotiable #4: The Truth About Hormone Replacement Therapy (HRT)

58:47 Get Your Hormone Levels Checked — Here's How
Connect with Heidi:

Website: https://heidipowell.net/

Email: podcast@heidipowell.net

Instagram: @realheidipowell

Facebook: Heidi Powell

YouTube: @RealHeidiPowell

Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset

Train with Heidi on her Show Up App: https://www.showupfit.app/

When Ryan and I posted about doing a 2-day couples therapy intensive, people literally started praying for us. 😂 And I get it. But here's the thing: We weren't falling apart. We went because we were ready to go deeper. And what happened in that room over those two days? It cracked us both wide open in ways I did not see coming.

We sat with a therapist named Dave (the Universe keeps bringing that name back to me) who does something completely different from anything I've tried before. IFS, psychodrama, experiential therapy, all of it woven together. We're talking parts work, childhood drawings, standing on literal cards on the floor and trying to physically step into your own adult power. And watching Ryan stand there frozen for 30 minutes, unable to do it, I cried. Because I have been in that exact spot. I know what it costs to finally take that step.

This one goes deep. We talk about the hidden parts of us that were built to protect old wounds, why your biggest superpower probably came from your deepest pain, and what it actually looks like to do real inner work when nothing is technically "wrong." 🥹

In this episode, we discuss:

• What we learned during our two-day couples therapy intensive

• How childhood experiences shape our adult relationships

• Understanding Internal Family Systems (IFS) and parts work

• Navigating perimenopause, aging, and learning to embrace change

• The surprising connection between fear, perfectionism, and overwhelm

• How greater self-awareness can create healthier, stronger relationships

  
  

  
  

• If you've ever wondered why you react the way you do, found yourself stuck in the same patterns, or felt like you're constantly chasing a better version of yourself, I hope this reminds you that healing isn't about becoming someone new. It's about finally understanding who you've always been, with a whole lot more compassion.

  
  

  
  

  I love you guys so much. Thanks for being here. ❤️

  
  

  
  

  Here are the key moments from the episode:

  00:00 The Couples Therapy Episode That Changed Everything

  03:50 What Steve Jobs Knew About Decision Fatigue

  07:46 Does Getting Your Period Actually Reset You Emotionally?

  11:00 The DMs With a Stranger's Song That Made Heidi Break Down

  14:07 The Botox Reel That Made Heidi Question Whether She'll Ever Stop Fighting Aging

  18:11 What Hypnobabies Taught Her About Resisting the Things You Can't Control

  25:11 15 Years of Therapists, Coaches & On-Site: What Actually Moved the Needle

  33:00 Sensory Overload, a Misplaced Pillow, and Why the Room Almost Derailed the Whole Session

  40:00 The Drawing Exercise That Forces You to See Exactly Where Your Patterns Were Born

  44:08 She Said "Sad" But That Wasn't It. The Word That Finally Broke Through

  47:07 The Financial Safety Wound You Didn't Know You Were Carrying (And Where It Really Starts)

  51:00 Why Having More Money Will Never Make You Feel Safe, A Financial Advisor Explains

  57:37 The Moment Ryan Couldn't Step Into His Own Power And What Was Standing in the Way

  1:00:02 This Is Where Real Confidence and Internal Leadership Actually Come From

  1:07:00 The Late-Night Breakdown That Proved the Therapy Was Already Working

  1:11:00 What's Really Happening Behind the Highlight Reel, Heidi Gets Brutally Honest

  1:19:01 Why Not Every Woman Wants to Be Heard, Some of Us Just Want the Solution

  1:25:52 The Therapist Who Thought They Were There to Break Up (Funniest Ending)

  
  

  
  

  Connect with therapist Dave Adamusko:

  Website: https://www.therapywithdave.com

  Email: therapywithdave@gmail.com

  Instagram: @therapywithdave

  
  

  
  

  
  Connect with Heidi:

  Website: https://heidipowell.net/

  Email: podcast@heidipowell.net

  Instagram: @realheidipowell

  Facebook: Heidi Powell

  YouTube: @RealHeidiPowell

  Train with Heidi on her Show Up App: https://www.showupfit.app/

Yup… we’re doing it. In 2021 I sat across the table From Lewis Howes and his beautiful now-wife, Maria, listening to them gush over their then-new relationship… and how from Day One, therapy was a non-negotiable. Both individually and as a couple, they committed to working on themselves to give such a special union the best chance possible.

I’ve never forgotten that.

Fast forward to one year ago when I met Ryan, I immediately knew he was special. Our connection was special. And more than anything… it is a thing worth protecting and growing.

Patterns are a real thing. And to be honest, I have more than a bag of destructive patterns…individually and relationally. I’m aware enough to know these days that if I don’t continue to peel back the layers of healing, I will continue to repeat those patterns which have destroyed precious things historically.

This podcast is about that. And it’s about how over the last year Ryan and I have both committed to diving in head first.

Relationships are mirrors… and sometimes those damn mirrors are hard to look into. But only by allowing the mirrors to be held up, can we become aware of our blind spots and ultimately (hopefully) evolve into two people who can hold a healthy relationship. :)

This conversation touches on communication, self-awareness, people-pleasing, vulnerability, and the courage it takes to be fully seen by another person. We explore how our past experiences still shape the way we show up today and why healthy relationships often reveal the parts of ourselves that still need attention.

In this episode, we discuss:

• Why personal growth doesn't stop when you find the right relationship

• The relationship patterns we never want to repeat

• How unspoken expectations can create distance and resentment

• The challenge of balancing ambition, family, friendships, and connection

• What vulnerability actually looks like in a healthy relationship

• The fears and insecurities that still show up for both of us

• Choosing curiosity over defensiveness during difficult conversations

• How growth often begins where comfort ends

  
  

  
  

More than anything, this episode is a reminder that the strongest relationships aren't built by two perfect people. They're built by two people willing to keep learning, keep communicating, and keep choosing each other through every season of growth.

Here are the key moments from the episode:

00:00 What Happens When Old Patterns Return

04:03 Why We’re Finally Talking About Long Distance

07:07 Redefining What “Failed” Relationships Really Mean

10:23 Can the Honeymoon Phase Actually Last Forever?

13:19 When Your Partner Notices Every Tiny Shift

16:11 The Fear of Being Fully Seen

18:06 When People-Pleasing Starts Stealing Your Peace

21:56 The Pattern Heidi Refuses to Repeat

26:16 Why We Chose Therapy Before Things Broke

29:21 The Truth About High Expectations in Love

33:36 When Independence Makes Partnership Harder

36:52 Becoming the Average of the Right People

37:43 Losing Yourself to Be Loved

40:10 What Comes Next After the Therapy Intensive

41:47 Why Therapy Is a Tool, Not a Last Resort

43:31 Awareness Is Where Real Change Begins

Connect with Heidi:
Website: https://heidipowell.net/Email: podcast@heidipowell.netInstagram: @realheidipowellFacebook: Heidi PowellYouTube: @RealHeidiPowellTrain with Heidi on her Show Up App: https://www.showupfit.app/

This week, I found myself reflecting on the woman I used to be and the woman I'm still becoming.

After looking back through photos from the last year and a half, I realized I've slowly let go of some of the habits that help me feel my best. As life gets busier with work, motherhood, friendships, and relationships, I've been asking myself an important question: how do we create space for everything that matters without losing ourselves in the process?

In this episode, I share a personal life update and open up about balancing entrepreneurship, parenting, self-care, and the constant challenge of protecting my time and energy. I also reflect on the journey from 18-year-old Heidi, who struggled with self-worth, people-pleasing, and an eating disorder, to the woman I am today.

We talk about healing, self-love, creating safe relationships with our children, and one question that completely stopped me in my tracks, what superpower do you have today that was born from trauma?

In this episode, we discuss:

• Reconnecting with yourself during busy seasons
• Why healthy habits matter more than motivation
• What I would tell my 18-year-old self
• Healing from shame, self-hatred, and people-pleasing
• Learning to create safety and trust with your children
• Letting go of control as your kids grow up
• Why you either win or you learn
• Finding the gifts hidden inside difficult experiences

If you've ever felt overwhelmed, disconnected from yourself, or wondered if healing is really possible, I hope this conversation reminds you that it gets better. Keep going.

I love you guys. Thanks for being here. ❤️

Here are the key moments from the episode:

00:00 Welcome to Heidi’s Lane

04:36 Realising I’ve Been Letting Go of Myself

10:25 The Entrepreneur Struggle No One Sees

13:28 The “Magic” of Movement When You Feel Stuck

15:30 The Moment I Realised No Man Should Love Me More Than I Love Myself

17:12 What 18-Year-Old Heidi Would Think of Me Today

20:25 What I’d Really Tell My Younger Self

24:03 How Cash Is Growing Into a New Role

27:26 The Parenting Advice That Changed How I Listen

30:17 Why You Either Win or You Learn

33:02 The Question That Stopped Me: What Superpower Came From Your Trauma?

36:21 A Challenge to Find the Superpower Inside Your Story

Connect with Heidi:

Website:⁠ https://heidipowell.net/⁠

Email: podcast@heidipowell.net

Instagram: @realheidipowell

Facebook: Heidi Powell

YouTube: @RealHeidiPowell

Train with Heidi on her Show Up App:⁠ https://www.showupfit.app/

I've been wanting to introduce you to these two for a while now.

Chelsea and Emily are two of my favorite people on the planet. They're funny, they're real, they're the kind of women who walk into a room and make everyone feel like they belong. And the moment I started getting to know them, I felt like I'd known them my entire life.

But what brought us here — to this couch, to this conversation — is their story. And it's one I think a lot of people need to hear.

Both Chelsea and Emily were married to men. Both were navigating life inside a religious community. Both had kids. And both, later in life, discovered something about themselves that changed everything.

They came out. And in doing so, they had to lose a lot — their marriages, their identities, their communities — to finally become who they actually were.

Freedom isn't free. And this episode is proof of that.

This is not just a story about sexuality. It's about what it costs to live honestly. It's about the loneliness of going through something no one around you seems to understand. It's about finding the people who have walked your same road. And it's about what you find on the other side of the hardest thing you've ever done.

I walked away from this conversation different. More compassionate. More open. More convinced than ever that the path to real freedom almost always runs straight through the thing you're most afraid of.

If you've ever had to lose something — or burn something down — to finally find yourself... this one is for you.

We talk about:

• What it actually feels like to come out later in life — with kids, a marriage, and a whole identity on the line
• How your story can get told for you before you're ready
• The loneliness of going through something no one around you has experienced
• Finding your people — the ones who have walked your exact road
• What it means to finally stop performing your life
• How going through hard things makes you less judgmental and more human
• Raising kids inside non-traditional families with love, safety, and zero shame
• "I reserve the right to change and evolve" — and why that's not weakness, it's growth

There's so much laughter in this episode. There's rawness. There are moments that gave me chills. And there are things these two said that I'm still thinking about.

This is one of my favorites I've ever recorded. I think you're going to love them as much as I do.

Welcome back to Heidi's Lane. ❤️

Here are the key moments from the episode:

00:00 Why This Episode Hits Different

03:14 How Four Strangers Became Inseparable

07:29 Chelsea's Obsession She Couldn't Explain

12:41 Losing Control of Your Own Coming Out Story

18:06 Navigating Divorce, Kids, and Each Other Simultaneously

23:28 Why Emily Kept Saying No to Everything

28:45 Hell Fast-Tracks You to Your Real Friends

34:03 Meeting Someone Who Has Lived Your Exact Life

38:51 The Treadmill Snub That Almost Ended It All

43:17 How Kids Handle Non-Traditional Families Better Than Adults

47:04 Creating a Home Other People's Kids Run To

51:02 The One Phrase That Changes How You Parent

55:30 The People Judging You Are Living It on Delay

59:57 The Airport Security Guard Who Pushed Too Far

01:04:33 The Space Between Reaction and Response

01:09:14 Why Heidi Is Launching a Women's Supplement Line

Connect with Heidi:

Website: https://heidipowell.net/

Email: podcast@heidipowell.netInstagram: @realheidipowell

Facebook: Heidi PowellYouTube: @RealHeidiPowell

Train with Heidi on her Show Up App: https://www.showupfit.app/

Connect with Emily and Chelsea:

Instagram: @em_moves14