What if the brain fog, mood shifts, weight changes, and sense of losing yourself weren't signs that something was wrong with you, but signs that your body was going through one of the most significant transitions of your life?

In this episode, I sit down with Sarah Gray, pharmacist, nutritionist, certified menopause practitioner, and author of It's Not You, It's Perimenopause. With over 25 years in health and wellness, Sarah has built a reputation as one of Australia's most trusted voices in science-based perimenopause care and this conversation is packed with the kind of honest, practical insight that so many of you have been desperately searching for.

Links to Dr Hayley D Quinn Resources

Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners

Download here, completely FREE! https://drhayleydquinn.com/resources/

Book now available: https://drhayleydquinn.com/product/book/

Join Time To Thrive In Person Retreat https://drhayleydquinn.myflodesk.com/retreat

Link to podcast mailing list: https://drhayleydquinn.com/podcast/

Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Instagram: https://www.instagram.com/drhayleydquinn

LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533

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

Links's to Sarah Gray's Resources

@the_nutrition_pharmacist (IG and FB)

https://thenutritionpharmacist.com/perimenopause-book

00:00 – Introduction

06:01 – Early Signs & Misdiagnosis: Why Perimenopause is Often Missed

08:10 – The Business Impact: Brain Fog, Burnout, and the "Sandwich Generation"

11:30 – Identity & Community: Finding Your Village When You Feel "Out of Your Skin"

14:57 – The "Cake Analogy": Why Generic Advice Fails & How to Build Your Recipe

22:04 – Neurodivergence & Hormones: When Old Coping Strategies Stop Working

29:20 – Self-Care for the Helper & Wisdom from Your 80-Year-Old Self

34:46 – Resources & Conclusion

One of the best things about being your own boss? You can work in your pyjamas and that's exactly what I'm doing in this episode! But it's about so much more than just comfort, it's about recognising that you get to make the rules now.

You can choose your hours, work under a blanket if that soothes your nervous system, and build routines that actually suit you. This episode is a gentle reminder that when you run your own business, you don't have to follow someone else's version of how things "should" be done. Let's talk about creating a sustainable way of working that honours who you are and what you need.

Links to Dr Hayley D Quinn Resources

Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners

Download here, completely FREE! https://drhayleydquinn.com/resources/

Book now available: https://drhayleydquinn.com/product/book/

Join Time To Thrive In Person Retreat https://drhayleydquinn.myflodesk.com/retreat

Link to podcast mailing list: https://drhayleydquinn.com/podcast/

Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Instagram: https://www.instagram.com/drhayleydquinn

LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533

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

00:00 Introduction

01:44 Challenging the "professional" rulebook

03:08 Honouring your nervous system and sensory needs at work

03:46 You are the boss of you: Creating sustainable business standards

04:37 Finding what works for your unique self

05:36 A message for "Future You"

06:07 Final thoughts and resources

06:56 How we can work together and a gentle reminder

Over the years working with many many women, I've heard so many of them half-jokingly say I am going to quit and become a florist. But for my latest guest, that wasn't a joke, it was a necessary pivot to save her well-being.

We dive into the concept of "Active Mindfulness" for those who struggle to sit still, and the vital strategy of "locking In" your joy. This is a conversation about making choices today that allow you to thrive for years to come.

Links to Dr Hayley D Quinn Resources

Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners

Download here, completely FREE! https://drhayleydquinn.com/resources/

Book now available: https://drhayleydquinn.com/product/book/

Link to podcast mailing list: https://drhayleydquinn.com/podcast/

Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Instagram: https://www.instagram.com/drhayleydquinn

LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533

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

Links to Carla Anderson's Resources

https://carlaandersoncliniciantraining.com

www.linkedin.com/in/carla-anderson-psychologist

https://www.instagram.com/carlaandersoncliniciantraining/

https://www.facebook.com/carlaandersonpsychologist/

I am absolutely thrilled to share that today is officially publication day for From Self-Neglect to Self-Compassion!

To celebrate, I wanted to do something a little different for the podcast this week. Instead of a standard business tip or strategy, I sat down to read you one of the excerpts from the book.

You know that part of you that gets snarky, "prickly", or just plain rude when you are stressed? I call that part of me my inner hedgehog and that part of you needs a hug just as much as the other parts.

Pop your earbuds in for a short, honest reading about why befriending your shadow side is the game changer you didn't know you needed.

Links to Dr Hayley D Quinn Resources

Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners

Book now available: https://drhayleydquinn.com/product/book/

Link to podcast mailing list: https://drhayleydquinn.com/podcast/

Join Time To Thrive In Person Retreat https://drhayleydquinn.myflodesk.com/retreat

Download here, completely FREE! https://drhayleydquinn.com/resources/

Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Instagram: https://www.instagram.com/drhayleydquinn

LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533

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

• 00:00 Introduction
• 01:44 Publication Day!
• 02:13 The Hidden Danger of Accumulating Self-Neglect
• 03:31 Why Wellness is a Business Necessity, Not a Luxury
• 03:52 Befriending Your Shadow Side
• 05:48 Moving Out of the "Threat System" and Into Compassion
• 07:33 Sustainable Well-being: Beyond the Cookie-Cutter Approach
• 08:48 How to Support the Mission and Share the Love
• 09:55 Outro

Is your current routine supporting the future you, or accidentally sabotaging you? In this solo episode, we dive into the relationship with our Future Self. This isn't about adding pressure or striving for perfection; it's about building a relationship with yourself based on compassion.

Tune in for a gentle reality check on how to stop just surviving and start thriving, for your sake, and theirs. (Also inside: exciting news about my book launch next week!)

Links to Dr Hayley D Quinn Resources

Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners

Download here, completely FREE! https://drhayleydquinn.com/resources/

Book now available: https://drhayleydquinn.com/product/book/

Link to podcast mailing list: https://drhayleydquinn.com/podcast/

Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Join Time To Thrive In Person Retreat https://drhayleydquinn.myflodesk.com/retreat

Instagram: https://www.instagram.com/drhayleydquinn

LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533

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

00:00:04 Introduction

00:01:49 Book announcement!

00:02:15 Visualising a conversation with your compassionate future self

00:03:06 How today's decisions impact your future well-being

00:04:22 A personal insight: ADHD, values, and motivation

00:05:06 Practical exercise: writing letters to your future self

00:05:54 Letting go of perfectionism to find what works for you 0

0:07:10 Remembering we are human first

00:08:07 Conclusion, disclaimer, and how to work with Dr Hayley

In this episode, I'm joined by voice coach Sally Prosser to dismantle the myth that you need to be perfectly polished to be heard, revealing why your "stumbles" might actually be the key to deeper connection.

We dive into the psychology of safety, the vital difference between time management and "energy mastery," and the wild story of how she manifested a meeting with Oprah; if you're ready for "business audibility" and to find the courage to speak your truth, this conversation is the one you've been waiting for.

Links to Dr Hayley D Quinn Resources

Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners

Download here, completely FREE! https://drhayleydquinn.com/resources/

Book now available: https://drhayleydquinn.com/product/book/

Link to podcast mailing list: https://drhayleydquinn.com/podcast/

Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Instagram: https://www.instagram.com/drhayleydquinn

LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533

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

Links to Sally Prosser's Resources

www.sallyprosser.com.au

https://www.sallyprosser.com.au/book

• 00:00 – Introduction & Welcome to Self

• 01:46 – Interview begins: Welcoming Sally Prosser

• 03:24 – Who is Sally Prosser? (Born "microphone first")

• 05:02 – The Inner Critic: Why your inner voice sabotages your physical voice

• 07:55 – Visibility vs. Business Audibility: Why you need to be heard, not just seen

• 10:43 – Practical tips for overcoming public speaking anxiety

• 12:43 – The power of imperfection: Why stumbling can actually build trust

• 18:20 – Dr Hayley's vulnerable "brain freeze" moment

• 19:30 – Energy Mastery: Why you need to manage energy, not just time

• 22:50 – "Unapologetic calendar protection" & setting boundaries

• 26:14 – The post-speaking ritual: Closing the loop on self-criticism

• 28:00 – The Oprah Story: Intention, action, and meeting a legend

• 33:40 – Wisdom from the 80-year-old self

• 35:10 – Resources: Where to find VoicePrint

• 37:06 – Outro: Final thoughts & how to work with Dr Hayley

Welcome to Season 10 of Welcome to Self®, it is such a pleasure to have you here for this new chapter. In this opening episode, I am inviting you to take a long exhale and think about the relationship you have with your future self. Everything we do in the here and now is either a benefit to our future self or a cost they will have to pay later on.

Join me as we explore how to move forward intentionally, remembering that we are always human first and perfection is never the goal.

Links to Dr Hayley D Quinn Resources

Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners

Download here, completely FREE! https://drhayleydquinn.com/resources/

Book now available: https://drhayleydquinn.com/product/book/

Link to podcast mailing list: https://drhayleydquinn.com/podcast/

Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Instagram: https://www.instagram.com/drhayleydquinn

LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533

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

00:00 Podcast Intro

00:41 Why Your "Future Self" Matters

01:00 My "Time Travel" Secret

01:46 A Kindness for Future You

02:27 Avoiding Problems Down the Track

02:51 The 80-Year-Old Perspective

03:11 Silencing Your Inner Critic

04:05 The Strength in Your History

04:30 Book Update: From Self-Neglect to Self-Compassion is almost here!.

05:43 What is Coming This Season

06:30 Choosing to Thrive

07:21 Learning from the Past

08:55 How do you want things to be moving into 2026?

09:35 Final thoughts on being "human first" and avoiding the pressure of perfection.

10:01 Podcast Outro

In this final, heartfelt episode of Season 9, we wrap up an incredible season of milestones and powerful stories of hope and recovery. I express my gratitude for the incredible guests who opened up about their burnout journeys this season, celebrate our milestone of 100 episodes, and announce that pre-orders are now open for my debut book, From Self-Neglect to Self-Compassion. Season 10 returns mid-January with more amazing content. Until then, be present, tell people you love them, and go gently with yourself!

Links to Dr Hayley D Quinn Resources

Reclaim Your Time and Energy: 6 Key Boundaries for Women Business Owners

Download here, completely FREE! https://drhayleydquinn.com/resources/

Book now available: https://drhayleydquinn.com/product/book/

Link to podcast mailing list: https://drhayleydquinn.com/podcast/

Group Coaching Waitlist: https://drhayleydquinn.myflodesk.com/timetothrivewaitlist

Instagram: https://www.instagram.com/drhayleydquinn

LinkedIn: https://www.linkedIn.com/in/dr-hayley-d-quinn-43386533

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

00:00:04 Intro

00:01:46 Season Wrap-Up & What to Expect in Season 10

00:02:07 Why Burnout Prevention is Your Best Investment

00:03:07 Prevention vs. Recovery: The True Cost of Burnout

00:03:31 The Foundation for Sustainable Business Growth

00:04:16 Stop the Comparison Trap

00:07:06 Boundaries in the Season

00:08:55 End-of-Year Review

00:11:06 Getting Support and Letting Go of Control

00:12:54 Navigating Personal Crisis and Business

00:14:27 Compassionate Self-Care When You Can't Be 100%

00:15:39 Showing Up As I Am

00:17:36 Final Thoughts

00:18:16 Outro