Jess explores the often-overlooked symptom of menopause: itchy ears. Drawing from a recent personal experience, she researched its causes and the hormonal changes at play, specifically the decline of estrogen, which affects skin hydration in our ear canals.

Jess discusses how dryness, environmental factors, and skin sensitivities can exacerbate this discomfort, alongside personal insights on allergies and eczema. Throughout the episode, Jess aims to demystify the science of itching, provide practical management tips, and emphasize the importance of self-care.

By sharing her journey, Jess hopes to foster awareness and empower women to navigate this less-discussed aspect of menopause with confidence and understanding.

HIGHLIGHTS:

2:00 Unpacking Menopause Symptoms

5:47 The Science Behind Itching

8:51 My Personal Itch Story

12:44 Practical Solutions for Relief

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Jess welcomes Mary Louise, a hormonal health coach and virtual personal trainer, who discusses the challenges women face during perimenopause and menopause while caring for aging parents. She shares her personal journey as a caregiver for her mother with dementia and highlights the importance of a holistic approach to health, encompassing nutrition, fitness, and mental wellness.

Mary Louise emphasizes the necessity of self-care for caregivers and offers practical strategies for maintaining health amidst caregiving demands. Her empowering message encourages listeners to embrace their health journeys and seek tailored support, reminding us that it's never too late to start caring for ourselves and our loved ones.

HIGHLIGHTS:

7:01 Coping with Aging Parents

8:34 Embracing Caregiving Responsibilities

10:44 The Importance of Self-Care

12:47 Overcoming Guilt in Self-Care

14:42 Outsourcing Household Tasks

17:41 Reassessing Dinner Responsibilities

19:27 Meal Prep Strategies

21:57 Health Improvements Through Caregiving

23:55 Celebrating Client Successes

26:25 Customized Health Approaches

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Jess shares her journey through a challenging six-week period marked by stressors around health, finances and family. Jess emphasizes the importance of self-grace and self-compassion during tough times, reflecting on strategies like acknowledging emotions, setting boundaries, and adopting a "minimum viable product" mindset.

She discusses the role of self-care and social connections in managing anxiety, offering key takeaways on recognizing limits, seeking support, and embracing vulnerability. This episode really aims to empower listeners to navigate their struggles with resilience and community.

HIGHLIGHTS:

3:00 Overwhelming Challenges

5:42 Embracing Self-Compassion

8:46 Setting Boundaries

12:19 Prioritizing Self-Care

14:14 Words of Encouragement

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In this episode, Jess explores the transformative journey of menopause through Mel Robbins' book, "Let Them." She delves into themes of acceptance, identity, and the power of releasing expectations that often accompany this life stage.

By sharing personal reflections on her menopausal experience, Jess highlights the importance of letting go of societal norms regarding femininity and bodily changes, which has allowed her to redefine her purpose and rekindle passions.

Jess discusses the emotional burdens tied to menopause—such as anxiety and grief—and advocates for a gentle approach toward these challenges, emphasizing self-compassion. Ultimately, Jess encourages listeners to embrace the messages of acceptance and trust within "Let Them," recognizing menopause as an opportunity for profound personal growth and transformation.

HIGHLIGHTS:

1:57 The Power of Letting Go

5:15 Control and Expectations

7:13 Releasing Burdens

10:41 Freedom in Surrender

15:24 Navigating Transitions

17:31 Shifting Identities

19:19 Core Themes of Resilience

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Lesley Martin, a coach for high-achieving women, joins Jess to discuss "deep soul level burnout" during midlife transitions like menopause. With over 20 years as a holistic psychotherapist, she emphasizes the importance of recognizing burnout as a catalyst for self-reflection and growth.

The conversation explores the stressors women face, encourages reevaluating priorities, and highlights the need for self-care. Lesley shares a mindfulness practice for listeners to connect with their personal needs and reflects on her transformative journey to the Sahara Desert, inspiring her retreats for self-discovery.

Key takeaways focus on embracing midlife transitions authentically and valuing community support.

HIGHLIGHTS:

2:57 The Weight of Trauma

3:38 Understanding Soul-Level Depletion

6:49 Giving Permission to Rest

10:29 Reinventing Yourself in Midlife

13:37 Embracing Authenticity

18:21 The Power of Change in Environment

20:52 The Impact of the Sahara Experience

26:34 Creating a Safe Space for Exploration

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In this episode, Jess dives into the benefits of intermittent fasting (IF) for women during menopause, emphasizing that it’s about meal timing rather than deprivation. She shares her personal experience with IF and details its advantages like enhanced autophagy and improved insulin sensitivity for weight management and symptom relief.

Jess also touches on its potential to improve sleep quality and offers practical tips for starting small. By the end, Jess encourages listeners to explore intermittent fasting as a means to enhance your health and well-being during this transformative phase.

*please check with your doctor before starting anything new*

HIGHLIGHTS:

3:27 The Science of Fasting

4:53 Benefits for Menopause

7:38 Weight Management and Energy Boost

9:02 Mood Swings and Sleep Quality

10:41 Starting Your Fasting Journey

13:39 Breaking the Fast

15:24 Finding What Works for You

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In this episode, Jess sits down with fitness expert, Lynn Sederlof-Airisto, who returns to discuss the importance of strength training for women navigating menopause.

She highlights the impact of declining estrogen levels on muscle tone and fat distribution, emphasizing how strength training supports bone density and joint health. Lynn outlines key concepts like reps and sets, encouraging listeners to challenge themselves with weights.

Lynn offers advice on creating personalized home routines and stresses the importance of consistency for long-term progress. She shares her tailored programs designed for various lifestyles and fitness levels, inspiring listeners to embrace strength training during this transformative phase.

HIGHLIGHTS:

0:44 Strength Training Myths Unveiled

5:11 The Benefits of Strong Muscles

7:56 Getting Started with Weight Training

13:48 Choosing the Right Weights

19:10 Time Commitment for Weight Training

29:40 Embracing the Challenge of Fitness

31:27 Mind Over Matter and Accountability

CONNECT WITH LYNN:

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YouTube

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In this episode, Jess discusses the importance of female friendships during menopause, drawing from my experience as a Program Manager and leader. Relating insights from the movie Hidden Figures, she highlights how communal gatherings among women empower us and foster discussions on gender equality.

Jess explores the health benefits of strong female connections, including stress reduction supported by oxytocin, and the positive impact on physical well-being. Jess' personal anecdotes illustrate how these bonds have supported her during transformative times.

She also shares practical tips for nurturing friendships amid busy lives and concludes with a call to action for listeners to prioritize these connections for their health and well-being throughout life's challenges.

HIGHLIGHTS:

3:42 The Science of Female Friendships

5:31 Managing Stress Through Social Connections

8:09 Physical Health Benefits of Female Friendships

11:26 The Power of Supportive Retreats

13:16 Prioritizing Friendships as a Necessity

15:40 Building New Connections

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