Free Daily Podcast Summary
Inspired Wellness: Daily Summaries Delivered
by Michelle White
Inspired Wellness is a women’s health podcast focused on perimenopause, menopause, hormone balance, and midlife wellness for women over 40.Hosted by Michelle White, a Certified Nutritional Therapy Practitioner, and co-host Tabitha Kane, the Inspired Wellness Podcast offers practical, evidence-based conversations to help women navigate hormonal changes, low energy, weight changes, sleep issues, mood shifts, and overall health in midlife.Each episode blends nutrition, lifestyle, nervous system support, and holistic wellness with real-life conversations and expert interviews. Whether you’re in perimenopause, menopause, or simply feeling “off” in midlife, this podcast helps you understand what’s happening in your body and what actually supports hormone balance.If you’re looking for grounded guidance, realistic strategies, and encouragement to feel stronger, clearer, and more energized in this season of life, Inspired Wellness is your trusted resource for midlife health and whole-body wellness.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 2 days ago42 min
Episode 69: Exercise Isn't Helping? The Midlife Movement Mistake Keeping Women Stuck | Summer Series Week 5
You've been told your whole life that the answer is simple: Work harder. Burn more calories. Push yourself.But what if that's exactly what's keeping you exhausted, frustrated, and stuck?In this episode of our Inspired Wellness Method™ Summer Series, Michelle explains why movement in midlife requires a completely different approach than it did in your 20s and 30s.If you've been exercising consistently but still struggle with weight gain, fatigue, poor recovery, or stubborn body composition changes, this episode may completely change the way you think about fitness.You'll learn why exercise isn't just about burning calories anymore—it's about building the healthiest version of yourself for the decades ahead.In this episode you'll learn:Why working out harder isn't always better during perimenopauseThe connection between cortisol, exercise, and weight gainWhy strength training becomes essential after 40How movement improves insulin sensitivity and blood sugar balanceThe role exercise plays in protecting bone densityWhy muscle is one of the strongest predictors of longevitySigns your current workout routine may actually be working against youHow walking can dramatically improve metabolic healthWhy recovery is just as important as the workout itselfSimple ways to create a sustainable movement routine that actually fits your lifeMichelle also shares her own journey of shifting away from punishing workouts toward movement that supports energy, hormones, metabolism, and long-term health.If you've ever wondered why the workouts that used to work no longer do, this episode is for you.Mentioned in this episode:The Inspired Wellness Method™ Summer SeriesContinuous Glucose Monitor (CGM) updatesStrength training for women over 40Walking after meals for blood sugar regulationSarcopenia and muscle loss in midlifeBone density and menopauseRecovery and nervous system healthConnect with Michelle Questions or topic requests? Email Michelle to be part of the conversation!Email: michelle@theinspiredwellnesscoach.com Schedule a free discovery call:theinspiredwellnesscoach.com Follow Michelle on Instagram & Facebook:@TheInspiredWellnessCoach Shop Michelle's online supplement dispensary and save 10% on professional-quality supplement brands:Fullscript 10% Off LinkDisclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.
- 1 weeks ago39 min
Episode 68: Why Eating Healthy Isn't Enough After 40 (What Your Body Actually Needs) | Summer Series Week 4
You eat pretty healthy.So why are you still exhausted… struggling to lose weight… dealing with brain fog… or wondering why your hair seems thinner than it used to be?The answer may not be how much you're eating—it may be what your body is actually getting.In this fourth episode of our Inspired Wellness Method Summer Reset Series, Michelle breaks down one of the biggest misconceptions in women's health:Nutrition isn't about dieting. It's about giving your body the raw materials it needs to thrive.You'll learn why many women in their 40s and 50s are unintentionally undernourished—even when they're trying to "eat healthy"—and how a few simple changes can dramatically improve your energy, hormones, metabolism, mood, and overall health.In this episode you'll learn: Why eating "healthy" isn't always enough in midlife Why protein becomes more important after 40 How healthy fats support estrogen, progesterone, and hormone production Why carbohydrates aren't the enemy The difference between macronutrients and micronutrients Common nutrient deficiencies in women (magnesium, vitamin D, B vitamins, iron, zinc) Signs your body may be asking for more nutrition Easy ways to increase nutrient density without dieting Simple strategies you can start using todayIf you're tired of restrictive diets and conflicting nutrition advice, this episode will help you build a healthier relationship with food while supporting your changing body.Resources Mentioned• Free 20-minute Discovery Call• The Inspired Wellness Method™• Follow Michelle on Instagram & Facebook: @TheInspiredWellnessCoach• Website:TheInspiredWellnessCoach.comConnect with Michelle Questions or topic requests? Email Michelle to be part of the conversation!Email: michelle@theinspiredwellnesscoach.com Schedule a free discovery call:theinspiredwellnesscoach.com Follow Michelle on Instagram & Facebook:@TheInspiredWellnessCoach Shop Michelle's online supplement dispensary and save 10% on professional-quality supplement brands:Fullscript 10% Off LinkDisclaimerThe content in this podcast is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or health routine.
- 2 weeks ago37 min
Episode 67: Why You're Always Tired After 40: The Blood Sugar Connection Every Woman Needs to Know
Do you crash every afternoon around 2 or 3 PM? Wake up at 3 AM for no apparent reason? Struggle with stubborn belly fat despite eating well and exercising?It may not be a lack of willpower—it could be your blood sugar.In Episode 3 of The Inspired Wellness Method™ Summer Reset Series, Michelle explains why blood sugar regulation is one of the biggest missing pieces for women navigating perimenopause and midlife.Even if you've never been told you have blood sugar issues—or diabetes—blood sugar affects nearly every aspect of your health, including:Energy levelsHormone balanceWeight lossBelly fatSleep qualityStress resilienceBrain fogCravingsLong-term metabolic healthMichelle breaks down the science in a simple, practical way and shares easy habits that can dramatically improve blood sugar without restrictive diets or calorie counting.In this episode you'll learn:Why blood sugar changes during perimenopause✅ The difference between glucose, insulin, insulin sensitivity, and insulin resistance✅ Why fasting insulin may be one of the most important lab markers you've never had checked✅ The connection between blood sugar, cortisol, sleep, and stress✅ Why you wake up at 3 AM✅ Why belly fat becomes more stubborn after 40✅ The best order to eat your food for better blood sugar control✅ Why protein and fiber matter at every meal✅ How a 10-minute walk after eating can improve blood sugar✅ Why eating all day may be working against your metabolism✅ Small, realistic habits that create lasting metabolic health✅ Whether your goal is more energy, fewer cravings, better sleep, balanced hormones, or healthy aging, stabilizing blood sugar is one of the most powerful places to start.Resources MentionedStelo Continuous Glucose Monitor (CGM)Oura RingResearch from Jessie Inchauspé ("The Glucose Goddess") Connect with Michelle Questions or topic requests? Email Michelle to be part of the conversation!Email: michelle@theinspiredwellnesscoach.com Schedule a free discovery call:theinspiredwellnesscoach.com Follow Michelle on Instagram & Facebook:@TheInspiredWellnessCoach Shop Michelle's online supplement dispensary and save 10% on professional-quality supplement brands:Fullscript 10% Off LinkDisclaimerThe content in this podcast is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or health routine.
- 3 weeks ago29 min
Episode 66: Why Chronic Stress Is Keeping You Tired, Storing Belly Fat & Disrupting Your Hormones | Summer Series Week 2
Have you ever felt like you're doing everything "right"—eating healthy, exercising, taking supplements—but your body still isn't responding the way it used to? The missing piece may not be your nutrition or your workouts. It may be chronic stress. In Week 2 of our Inspired Wellness Method Summer Series, Michelle White, Certified Nutritional Therapy Practitioner, explains what stress is actually doing inside your body—from your hormones and metabolism to your sleep, digestion, immune system, and blood sugar. Stress isn't just a feeling. It's a physiological response that can keep your body stuck in survival mode, making it difficult to heal, lose weight, sleep well, or feel like yourself again. In this episode, you'll learn why managing stress isn't simply about "relaxing"—it's one of the most important foundations of long-term wellness, especially for women navigating perimenopause and midlife.In this episode, you'll learn:Why chronic stress keeps your body in survival modeWhat cortisol actually does inside your bodyHow stress impacts blood sugar regulation and insulin resistanceThe connection between cortisol and stubborn belly fatWhy stress affects sleep, digestion, and immune functionHow chronic stress contributes to hormone imbalance during perimenopauseCommon signs your nervous system may be overloadedSix simple strategies to reduce stress and calm your nervous system naturallyWhy small daily habits can create meaningful changes over time Key Topics CoveredChronic stressCortisolWomen's hormonesPerimenopauseSurvival modeNervous system regulationBelly fatBlood sugarSleepDigestionStress managementAdaptogensWellness foundations Mentioned in this episodeDeep diaphragmatic breathingGratitude journalingDaily transition ritualsTime outdoors and natural lightAdaptogenic herbs:AshwagandhaHoly BasilRhodiolaThe HPA (Hypothalamic-Pituitary-Adrenal) AxisThe Inspired Wellness Method™ Summer Series Don't Miss Next WeekNext week, Michelle dives into one of the biggest health topics for women in midlife: Blood Sugar. You'll discover how stress and cortisol directly influence blood sugar regulation—and why stabilizing both is essential for improving energy, reducing cravings, supporting healthy weight, and balancing hormones.Connect with Michelle Questions or topic requests? Email Michelle to be part of the conversation!Email: michelle@theinspiredwellnesscoach.com Schedule a free discovery call:theinspiredwellnesscoach.com Follow Michelle on Instagram & Facebook:@TheInspiredWellnessCoach Shop Michelle's online supplement dispensary and save 10% on professional-quality supplement brands:Fullscript 10% Off LinkDisclaimerThe content in this podcast is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or health routine.
- Jun 30, 202641 min
Episode 65: 6 Natural Strategies to Improve Sleep, Energy & Hormones in Perimenopause | Summer Series Week 1
Are you exhausted even after a full night's sleep? Do you find yourself waking up between 1 and 4 AM, struggling with brain fog, afternoon energy crashes, stubborn weight gain, or feeling like your body has changed overnight? In this first episode of The Inspired Wellness Method Summer Series, Michelle and Tab talk about why sleep is the foundation of health for women navigating perimenopause and menopause—and why improving sleep quality may be the missing piece in your wellness journey. You'll learn what's happening inside your body while you sleep, how hormonal changes impact sleep during midlife, and six practical strategies you can start using today to improve sleep quality, support hormone balance, and wake up feeling more energized.If you've been told that poor sleep is simply part of getting older, this episode will challenge that belief and give you actionable steps to start feeling better. In This Episode, You'll Learn: Why sleep is the first foundation Michelle addresses with almost every client How poor sleep impacts:Energy levelsWeight managementHormone balanceMood and emotional resilienceBlood sugar regulationCravings and appetite The connection between:Cortisol and melatoninSleep and metabolismSleep and perimenopause symptomsSleep and hormone health Why women in perimenopause often:Wake up between 1-4 AMExperience racing thoughts at nightStruggle with hot flashes and night sweatsFeel exhausted but can't fall asleep Six practical strategies to improve sleep naturally Michelle's 6 Sleep StrategiesGet morning sunlight within 30 minutes of wakingReduce artificial light exposure in the eveningKeep a consistent wake timeCreate a calming nighttime routineAvoid common evening cortisol triggersSupport sleep with proper nutrition and magnesium glycinate when appropriate Key TakeawayYou don't need to overhaul your entire life overnight.Choose one or two sleep habits from this episode and focus on consistency. Small improvements in sleep quality can create powerful ripple effects throughout your energy, hormones, metabolism, mood, and overall health. Resources MentionedMagnesium GlycinateEpisode 9: Magnesium Deep DiveThe Inspired Wellness Method™ Framework Connect with MichelleIf you're ready for personalized support navigating perimenopause, hormone health, energy, sleep, and wellness, Michelle would love to help. Visit: The Inspired Wellness Coach Instagram & Facebook: @TheInspiredWellnessCoachEmail: Michelle@TheInspiredWellnessCoach.com Subscribe & ReviewIf you enjoyed this episode, please subscribe, leave a review, and share it with a friend who could use better sleep and more energy. Your support helps us reach more women looking for practical, realistic wellness solutions. Disclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.
- Jun 24, 202658 min
Episode 64: Orthorexia, Food Obsession & the 10 Lifestyle Principles That Create Real Health with Laura Heflin
Many women have already figured out that dieting doesn't work. Yet even after leaving diets behind, many of us still carry the mindset of diet culture: obsessing over food choices, labeling foods as "good" or "bad," constantly second-guessing our bodies, and chasing the next wellness trend in hopes that it will finally be the answer. In this week's episode, Michelle sits down with nutritionist, author, and podcast host Laura Heflin to discuss a topic that doesn't get talked about nearly enough: orthorexia—the unhealthy obsession with eating "perfectly" healthy. Laura shares her deeply personal story of falling into a cycle of over-exercising, under-eating, losing her menstrual cycle, and becoming consumed by the pursuit of health. What began as a desire to feel better slowly turned into a toxic relationship with food, exercise, and body image. Together, Michelle and Laura explore why so many women remain trapped in diet culture thinking even when they no longer follow formal diets, how social media fuels food confusion, and why learning to trust your body may be one of the most important wellness skills of all. Laura also shares the 10 Lifestyle Principles that helped her heal her relationship with food and now serve as the foundation of her work helping women create sustainable, realistic wellness habits. In This Episode You'll Learn: What orthorexia is and why it often goes unrecognized The difference between pursuing health and becoming obsessed with health Signs that healthy habits may be crossing into unhealthy territory Why diet culture continues to influence women long after they stop dieting How social media contributes to confusion around food and wellness The power of intuitive eating and learning to trust your body's signals Why perfectionism often sabotages long-term health goals Laura's 10 Lifestyle Principles for creating lasting wellness How small daily habits create meaningful health transformations Why food freedom and health can coexist Laura's 10 Lifestyle Principles:Don't start something today you can't do for the rest of your life.Embrace the 80/20 lifestyle.Become a planner.Eat real food.Eat small and eat often.Stop counting calories.Tune into your body.Remember: you are what you drink.Prioritize sleep.Move the way your body wants to move. If you've ever felt exhausted by wellness rules, confused by conflicting nutrition advice, or trapped in an endless cycle of trying to "get healthy," this conversation will remind you that health doesn't have to be complicated—and that peace, not perfection, may be the real goal. Connect with Laura HeflinLaura Heflin is a certified nutritionist, four-time published author, and host of the Live Healthy with Laura Podcast. Through her books, coaching, and podcast, she helps women build sustainable wellness habits, heal their relationship with food, and create healthy lifestyles that last. Website: livehealthywithlaura.com Instagram: @livehealthywithlaura Facebook: Laura Heflin Podcast: The Live Healthy With Laura Podcast (Apple Podcasts | Spotify) Check out Laura’s most recent book: Just Jump: And Overthinker’s Guide to Getting Unstuck, Gaining Traction, and Taking Chances (Amazon) Questions or topic requests? Email Michelle to be part of the conversation!
- Jun 23, 202639 min
Episode 64: Orthorexia, Food Obsession & the 10 Lifestyle Principles That Create Real Health with Laura Heflin
Many women have already figured out that dieting doesn't work. Yet even after leaving diets behind, many of us still carry the mindset of diet culture: obsessing over food choices, labeling foods as "good" or "bad," constantly second-guessing our bodies, and chasing the next wellness trend in hopes that it will finally be the answer. In this week's episode, Michelle sits down with nutritionist, author, and podcast host Laura Heflin to discuss a topic that doesn't get talked about nearly enough: orthorexia—the unhealthy obsession with eating "perfectly" healthy. Laura shares her deeply personal story of falling into a cycle of over-exercising, under-eating, losing her menstrual cycle, and becoming consumed by the pursuit of health. What began as a desire to feel better slowly turned into a toxic relationship with food, exercise, and body image. Together, Michelle and Laura explore why so many women remain trapped in diet culture thinking even when they no longer follow formal diets, how social media fuels food confusion, and why learning to trust your body may be one of the most important wellness skills of all. Laura also shares the 10 Lifestyle Principles that helped her heal her relationship with food and now serve as the foundation of her work helping women create sustainable, realistic wellness habits. In This Episode You'll Learn: What orthorexia is and why it often goes unrecognized The difference between pursuing health and becoming obsessed with health Signs that healthy habits may be crossing into unhealthy territory Why diet culture continues to influence women long after they stop dieting How social media contributes to confusion around food and wellness The power of intuitive eating and learning to trust your body's signals Why perfectionism often sabotages long-term health goals Laura's 10 Lifestyle Principles for creating lasting wellness How small daily habits create meaningful health transformations Why food freedom and health can coexist Laura's 10 Lifestyle Principles:Don't start something today you can't do for the rest of your life.Embrace the 80/20 lifestyle.Become a planner.Eat real food.Eat small and eat often.Stop counting calories.Tune into your body.Remember: you are what you drink.Prioritize sleep.Move the way your body wants to move. If you've ever felt exhausted by wellness rules, confused by conflicting nutrition advice, or trapped in an endless cycle of trying to "get healthy," this conversation will remind you that health doesn't have to be complicated—and that peace, not perfection, may be the real goal. Connect with Laura HeflinLaura Heflin is a certified nutritionist, four-time published author, and host of the Live Healthy with Laura Podcast. Through her books, coaching, and podcast, she helps women build sustainable wellness habits, heal their relationship with food, and create healthy lifestyles that last. Website: livehealthywithlaura.com Instagram: @livehealthywithlaura Facebook: Laura Heflin Podcast: The Live Healthy With Laura Podcast (Apple Podcasts | Spotify) Check out Laura’s most recent book: Just Jump: And Overthinker’s Guide to Getting Unstuck, Gaining Traction, and Taking Chances (Amazon) Questions or topic requests? Email Michelle to be part of the conversation!
- Jun 16, 202639 min
Episode 63: Breaking Up with Diet Culture in Midlife: Why Your Body Isn't Broken with Morgana Lakatos-Hayward
If you've ever felt like you're doing everything "right" but still can't lose weight, especially around your midsection, this episode is for you.Today, Michelle sits down with Morgana Lakatos-Hayward, former two-time World Champion Latin dancer, certified perimenopause health coach, bestselling author, and founder of This Isn't a Diet.After years of restrictive dieting, overtraining, hormonal struggles, and a diagnosis of adenomyosis, Morgana realized that traditional weight loss advice wasn't designed for women's changing hormones. Her healing journey led her to develop a holistic approach that combines Western nutrition, biohacking, Traditional Chinese Medicine, and Ayurvedic principles to help women work with their bodies instead of fighting them.In this conversation, Michelle and Morgana unpack why belly fat becomes so stubborn during perimenopause, how cortisol and insulin impact weight gain, and why the old "eat less, exercise more" advice often backfires for women over 40.In This Episode We Discuss: Why diet culture is still affecting women in midlife The connection between perimenopause and stubborn belly fat How cortisol contributes to weight gain and metabolic dysfunction The role of insulin and blood sugar in hormone balance Why women are not "small men" when it comes to nutrition and exercise Eastern vs. Western approaches to wellness and healing The importance of sleep, stress management, detoxification, and nervous system regulation Why restrictive dieting often worsens hormonal symptoms The first step women can take today to support healthy weight loss How to work with your body's biology instead of against itKey TakeawayYour body isn't broken.Many women enter perimenopause still using weight-loss strategies that were never designed for female hormones. When you address foundational factors like blood sugar balance, stress, sleep, movement, and nutrition, weight loss becomes less about willpower and more about creating the conditions your body needs to thrive.Connect with Morgana Lakatos-HaywardWebsite: ThisIsntADiet.comInstagram: @shedwithmorganaMorgana is also offering Inspired Wellness Podcast listeners a special discount on her program. Mention "Inspired Wellness Podcast" when reaching out through her website or Instagram for details. Questions or topic requests? Email Michelle to be part of the conversation! Email: michelle@theinspiredwellnesscoach.com Schedule a free discovery call with Michelle: theinspiredwellnesscoach.com Follow Michelle on Instagram & Facebook: @TheInspiredWellnessCoach Check out my online supplement dispensary for 10% off quality supplement brands here! Michelle@TheInspiredWellnessCoach.com Disclaimer: The content in this podcast is for informational purposes only and is not a substitute for professional medical advice.
About Inspired Wellness
Inspired Wellness is a women’s health podcast focused on perimenopause, menopause, hormone balance, and midlife wellness for women over 40.Hosted by Michelle White, a Certified Nutritional Therapy Practitioner, and co-host Tabitha Kane, the Inspired Wellness Podcast offers practical, evidence-based conversations to help women navigate hormonal changes, low energy, weight changes, sleep issues, mood shifts, and overall health in midlife.Each episode blends nutrition, lifestyle, nervous system support, and holistic wellness with real-life conversations and expert interviews. Whether you’re in perimenopause, menopause, or simply feeling “off” in midlife, this podcast helps you understand what’s happening in your body and what actually supports hormone balance.If you’re looking for grounded guidance, realistic strategies, and encouragement to feel stronger, clearer, and more energized in this season of life, Inspired Wellness is your trusted resource for midlife health and whole-body wellness.
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