"We grossly overestimate what we can accomplish in a short period, but grossly underestimate what we can accomplish with small habits built over time." — Bria Gadd

On this week’s podcast episode, I sat down with Bria Gadd aka The Period Whisperer. Bria is a Functional Diagnostic Nutrition Practitioner, holistic health coach, and host of the top 1% wellness podcast The Period Whisperer.

You guys, when I tell you I couldn’t stop taking mental notes, it’s no joke. Thank goodness for AI transcripts so I could capture all of her goodness. Bria specializes in helping women in their late 30s to 50s figure out why their bodies have stopped responding to the stimulus. I

I think we’ve all been there right? Just as you figure out what habits works for you to get the results you’re looking for something changes and what worked no longer does. You go to your doctor and they tell you you’re fine. “Your bloodwork looks normal”, they say. But deep down in your gut, you know that something is off.

I am such an advocate for trusting your gut and finding practitioners who will help you get to the bottom of your symptoms because I’ve been there and I know the impact it can have on your mind and body. I’ve talked a lot on the show about my own journey in my 20s, losing my period for eight years because I was over-exercising and under-fueling. Back then, my doctors told me I was fine. But I knew in my gut I wasn’t fine. I wish my 20-year old self has the knowledge and resources I have now so I didn’t have to go 8 years without feeling heard and without finding a solution.

So if you are sitting in that place right now, whether you’re dealing with unexplained weight gain, exhaustion, brain fog, or just feeling like your body isn’t yours anymore, I think you’ll love what Bria has to say.

Here are the five things I'm still thinking about:

1. Your body isn’t broken, it’s in debt.

Bria’s concept of “health debt” is the such a helpful framework. She says that when the demands on your body (stress, over-exercising, poor sleep, life transitions, illness) consistently outpace your energy supply, your body goes into survival mode. It holds onto weight. It suppresses your libido and your period. It shuts down anything non-essential. We often think the answer is to push harder, but it’s not. The answer is to start paying back your debt. That means eating more, moving less intensely, and sleeping like it’s your job.

“Health is what leads to weight loss. Weight loss is not what leads to health.” — Bria Gadd

2. “Normal” labs are not the same as optimal labs

If you’ve ever left a doctor’s office feeling dismissed because everything is “within range” but you know something is off, please consider getting deeper testing done. Conventional labs are designed to rule out disease not to optimize and typically do not measure against several biomarkers. Each lab has their own benchmarks and are measured against the broader population (which is not what I’d consider healthy. Functional labs like the DUTCH Complete (hormones), the GI-MAP (gut health), and a full thyroid panel tell a completely different story. They show you the kinks in the hose. Bria runs these with every single client, and almost always finds something the standard bloodwork missed entirely.

I also like Parsley Health, Function Health, The Lanby, and naturapaths like Dr. Sue (she helped me get my period back)

This comprehensive data is critical. Without it, you’re just throwing things at a wall and hoping they stick. Know your specific numbers, what your gut is doing, how your hormones are clearing, what your thyroid is actually up to. This gives you a blueprint. It makes the hard lifestyle changes feel worth it because you know exactly why you’re making them.

3. Perimenopause is not a decline, it’s just a new phase

Maybe it’s the media or just my algorithm, but everything I see and hear about menopause and perimenopause is scary. Women are cranky and sweating and dismissed. Bria reframes it completely: perimenopause is a transition, like any other major life transition, and it’s actually highlighting everything in your health and your life that is no longer serving you — so you can fix it and have another forty years feeling incredible. The hormonal hijacking of your cycle? Gone. That’s a gift.

4. Your body is talking to you. You just have to get quiet enough to listen.

Whether it’s fatigue after a workout, pain, a breakout, or a missing period, our body is constantly sending us signs. But we have to be willing to listen. The women Bria works with don’t struggle with discipline. They struggle with stillness. So how can you start listening? When it comes to food, she recommends starting small: for one to two weeks, simply track what you ate and how you felt one to two hours later. Did you feel satisfied? Did your energy crash? Were you hunting for something else? That's your body communicating. She also talks about the snooze meditation. All it takes is three to five minutes when your alarm goes off, before you reach for your phone, noticing what's actually there. It sounds almost too simple, but it's the foundation everything else is built on. You can't work with your body if you've never learned to hear it.

5. Rest is productive

I know this one is true, but if you’re like me rest can be very hard when we’re trained to be “productive.” Bria works with high-achieving women who, when their body aches and their energy is low, instinctively sign up for a harder workout, add more to their plate at work, and invest in their relationships. But a body in survival mode doesn’t benefit from more stress, it benefits from safety. Rest, gentle movement, consistent meals, and sleep are not lazy. They are the actual medicine. There is so much productivity in rest, and I think that’s the most countercultural thing she said in the whole conversation.

If you love these takeways, I think you’ll love the full episode. You can listen to it here on Apple and here on Spotify.

Connect with Bria:

•Instagram: @bria_period_whisperer

•Podcast: The Period Whisperer

•Website: briatheperiodwhisperer.com

Special Offer for Figuring It Out Listeners — Midlife Mojo:

Bria’s online membership for women navigating perimenopause and menopause who are ready to stop guessing and start understanding their bodies. Inside you’ll find her signature 90-Day Hormone Revival program, symptom-specific trainings in The Whisper Room, weekly live coaching and Q&A sessions, workouts, nutrition resources, recipes, guided meditations, peptide education, and a community of women walking this journey together. Try it free for 7 days.

👉 Join Midlife Mojo — 7-Day Free Trial

For a long time, if you’d asked me if I believed in “the one,” I probably would have said no. I would have argued that there are many people who could be right for you at different times in your life. And to an extent, that’s true. But with every year that passes with my husband, I believe more and more that he is the one for me. And I’m so incredibly grateful that it took what felt like a long, tumultuous decade to meet him.

Because the person I was before wouldn’t have been ready to let this kind of relationship into my life.

That decade of being single was incredibly difficult. I spent a lot of time listening to podcasts and reading books, trying to understand why I couldn’t meet my person, delving into the psychology of relationships. It’s hard when you’re out there dating, feeling like you’re hardwired for connection, but it’s just out of reach. I remember writing an article years ago for The Everygirl, “I’m 31 and Single, Here’s Why It’s Great and Hard at the Same Time,” and the messages I received from other women who felt the same way were overwhelming. Social media often paints a picture of perfect relationships, but that’s rarely the full story.

My journey to finding my husband involved a lot of self-reflection and, eventually, therapy. I had to confront my own immaturity in dating, take accountability, and be more open to different types of people. I realized that I wanted love, but I wasn’t truly *ready* for it. It was a gift that the universe didn’t give me what I wanted until I had done the work to become the right partner myself. I stopped hiding behind independence and being “too busy,” and started dating with curiosity instead of judgment. I learned to pay attention to how I felt around someone, not just how they looked on paper.

Fast forward to summer 2020, and I matched with my husband on Hinge. From our first text exchange, I loved his vibe – energetic, funny, authentic. Our first date lasted four hours, and I was immediately drawn to his kindness, open-mindedness, and willingness to talk about real things. He was thoughtful, even suggesting cryotherapy for our second date because he knew I was into health and wellness. But even with all that excitement, the anxiety hit. Would we still date after I left for a month to visit my mom? It’s normal to feel that anxiety in a new relationship, despite what some online narratives might suggest about things always being “easy.”

So, how did I know he was “the one”? It wasn’t one grand moment, but a series of small, sometimes profound sometimes surprisingly normal instances. On our second date, I was telling him a story - I don’t even remember what anymore, he looked at me and said, “There’s nothing wrong with you. That is so normal to feel that way.” I almost cried right there because I had never felt so seen.

Another time, when I was consumed by anxiety over forgetting a friend’s birthday, his thoughtful response helped settle my mind. He saw my anxiety and helped me navigate it. Beyond that, he brought out my fun side, allowed me to be myself, and proved to be the most consistent and loyal person I’ve ever met. He quickly became my best friend, knowing my polite laugh from my real laugh, and even helping me manage relationships with my family.

Relationships are choices, and they require continuous intention. It doesn’t stop after engagement or marriage; it only gets more important. We both keep changing and evolving, and our relationship needs to be flexible enough to handle that. For us, maintaining our connection involves “protected time” – like taking a Friday off together or our Sunday slow days – and cultivating a “shared inner world” by exchanging podcasts and being interested in each other’s interests. And, perhaps most importantly, micro check-ins. Asking about each other’s day, what they had for lunch, sending a funny reel. I feel like people often downplay the mundane or “dumb” things in the day but it’s these things build intimacy and keep us updated on each other’s deeper feelings.

Maybe a panini can tell you a lot about how someone’s feeling!

So, whether you’re single, dating, or in a long-term relationship, remember this: if you’re waiting to meet your person, you’re not late. You might just be becoming someone who will recognize the right love at a different time.

And if you’re in a relationship, don’t compare it to others. Love isn’t about big gestures or perfect photos; it’s about showing up when you’re tired, being present, checking in about the small things, and repeatedly choosing each other. “The one” isn’t the person who completes you. It’s the person you can build a real, honest, and safe life with, and who wants to build it with you too.

Thanks for reading!

I hope this gave you something to think about. I’d love to hear from you – find me on Instagram @thehaileydaily or email me at hailey-miller.com. And stay tuned for more substacks coming soon <3

I haven’t done one of these in a while, and I’ve got a bunch of things I’m excited to share with you. From a skincare holy grail to a game-changing reading hack, here are five things I’m loving lately.

1. Clarins Double Serum

I’ve been using the Clarins Double Serum for about eight months now, and it’s been a game-changer for my skin. It keeps my skin hydrated without feeling oily, and makeup applies so smoothly over it. The actives in it are just *chef’s kiss*. If you’re curious, I’d recommend starting with the smaller size to see if you like it before committing to the full bottle. It’s done wonders for me!

2. My Kindle

This one might be polarizing, but I’m officially a Kindle convert. I realized my commute was becoming a doom-scrolling session, and I wasn’t reading nearly as much as I wanted to. The biggest barriers were my phone and the fact that most of my books are heavy hardcovers. The Kindle solved both problems. I got the teeniest, tiniest one, and in just three weeks, I’ve already finished two books. It’s been a total success. I read Writers & Lovers by Lily King (loved!) and Before We Were Innocent by Ella Berman (liked!)

3. WeNatal Prenatal & Magnesium

I recently had WeNatal co-founder Ronit on the podcast (episode coming soon!), and I’ve been so impressed with their mission and products. Finding a prenatal with the correct doses of everything you need, like CoQ10 and NAC, is incredibly difficult. I’ve been taking their full suite—the prenatal, Egg Quality Plus, Omega, and especially the Magnesium. You guys, I’ve been getting 90+ sleep scores, and I’m convinced it’s because of this magnesium. I take it at night and sleep straight through. Highly recommend.

4. Ayurvedic Cumin, Coriander & Fennel Tea

I’m always looking for ways to help my digestion, and this tea has been a lifesaver. I found this Ayurvedic cumin, coriander, and fennel tea on iHerb. It really helps my stomach feel calm after eating, and honestly, it tastes yummy! I always travel with it, and it’s become a regular part of my routine.

5. Emma Grede & Google Chrome Image Search Hack

Okay, this last one is a bit of a two-for-one. I’m obsessed with Emma Grede – her business acumen and her incredible fashion sense. I’ve been listening to all her podcasts and just soaking up her inspiring content. She’s petite like me, so I get a lot of styling inspiration from her. And this leads me to my hack: if I see an outfit I love her wearing, I screenshot it, crop it, and then use Google Chrome’s image search to find the products. If it’s something expensive, like her Miu Miu shirt I loved & can’t afford, I’ll use the “find similar” option to get more affordable alternatives. It’s a total game-changer for finding exactly what you’re looking for!

That’s it for my latest obsessions! I hope you found something new to try. Let me know what you’re loving lately in the comments or on Instagram @TheHaileyDaily!

In my wedding speech, I said that love isn't a grand gesture but the actions you take daily.

I don't think I'm naturally good in relationships – I put a lot thought and intention into how I communicate and treat my husband and today's guest was so helpful on my journey to being ready to meet my person.

So I wanted to bring you back to this conversation from 2021 with Licensed marriage and family therapist and clinical fellow of the america association of marriage & family therapy AND founder of A Better Life Therapy - Elizabeth Earnshaw.

In addition to making couples therapy more accessible, she is the author of "I Want This To Work". Elizabeth is also the host of Hash it Out on Good Risings where she offers advice to everyday relational conundrums.

We first chatted back in 2021 before her debut book, I WANT THIS TO WORK, was released. The book is an inclusive guide to navigating the most challenging relationship issues. Couples will learn to work with three challenges they must tackle to repair and strengthen their relationships: conflict, healing, and connection. Written for both married and unmarried couples, this book brings an accessible guide to healing relationships and creating enduring intimacy. For more information, please visit www.elizabethearnshaw.com.

We talk about:

• Her new book "I want this to work" and some of the challenges we face with modern relationships and dating

• The importance of self-accountability and relational awareness

• The concept of opposite action and how it can help you during times of anxiety in your relationship

• The things we should be looking for in a partner

• How modeling from the relationships we witness plays a role in how we show up and experience our own relationships AND how to break that pattern

• The Gottman's 4 Horsemen - the 4 communication habits that can increase the likelihood of divorce

• How to express needs and boundaries, gridlock and willingness vs. willfulness, hot conversations vs. warm conversations

• And SO much more!!

LINKS:

Follow Liz on Instagram

Liz's Website

Get Liz's Book

I talk about letting go of the urgency to reinvent myself overnight, embracing a gentler approach to goal-setting, and redefining what it means to succeed this year.

I also share my personal framework for setting goals—from identifying core life pillars (health, relationships, and passion) to choosing guiding words for the year like patience, fun, and excellence. This episode is an invitation to reflect, realign, and build a year that feels right for you.

If you're feeling behind, uncertain, or simply craving a slower, more intentional reset, this episode is your reminder that there's no wrong timeline—just a meaningful place to begin.

Follow me on Instagram

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To help ground this conversation in evidence and context rather than fear and marketing, I'm joined by Lara Adler, an environmental health educator and advocate who has spent the last 14 years deep in the research behind environmental exposures and public health.

In this episode, we unpack the widening gap between individualized "wellness culture" and the larger systemic issues — like air and water quality — that have the biggest impact on communities across the country. We discuss why certain health narratives online have "lost the plot," how privilege shapes access to wellness solutions, and what practical, meaningful actions each of us can take at home without falling into anxiety or perfectionism.

This conversation brings nuance back into a space that desperately needs it — and I think you'll leave feeling informed, empowered, and focused on what truly matters.

Connect with Tianna:

Visit Lara's website

Connect with me:

Connect with me on Instagram

Shop by Gift Guides! ShopMy - What I'm Loving Lately

Email: Hailey@hailey-miller.com

I'm also diving into intentional gifting: how I'm approaching Black Friday with more mindfulness, how I choose meaningful gifts without getting swept into the overwhelm, and the little luxuries, hostess gifts, men's gifts, and friend-gifts I'm loving this season. I'm also sharing the charities closest to my heart and how I'm thinking about giving beyond my own circle this year.

Whether you're hosting, traveling, cooking, or curled up on the couch, I hope this episode helps you feel grounded, supported, and inspired as we head into the holiday marathon together.

Connect with me:

Connect with me on Instagram

Shop by Gift Guides! ShopMy - What I'm Loving Lately

Email: Hailey@hailey-miller.com

In this conversation, I sat down with Tianna Soto. Tianna is a keynote speaker and mental health educator known for making wellness feel human, hopeful, and actionable. With a Master's in psychology from Columbia, experience as a Women's Health journalist, and certifications in yoga, reiki, and somatic anxiety coaching, she bridges science and soul to help people manage stress and rebuild resilience.

During our conversation we explore what it really means to live in alignment with your strengths, navigate burnout with compassion, and allow your life path to unfold in nonlinear and unexpected ways.

We talk about the power of positive psychology, how to shift out of "fixing" yourself and into understanding yourself, and why embracing your multi-passionate nature might be the exact thing that unlocks more joy, confidence, and clarity.

Tianna also opens up about her winding career path — from psychology to media to becoming a full-time speaker — and how following sparks of curiosity (even when they didn't make logical sense at the time) led her exactly where she's meant to be.

What We Talk About

• How positive psychology differs from toxic positivity

• Why focusing on strengths builds confidence and resilience

• Navigating a nonlinear career path with trust instead of fear

• The mindset shift from FOMO → JOMO (joy of missing out)

• Stress cycles, burnout, and how the body signals overwhelm

• The vagus nerve connection and what to know about stress physiology

• How to evaluate your current "season" of life — lifestyle, energy, values

• What it really means to live well (hint: it's simpler than you think)

Connect with Tianna:

Visit Tianna website

Follow Tianna on Instagram

Connect with me:

Connect with me on Instagram

ShopMy - What I'm Loving Lately

Email: Hailey@hailey-miller.com

In this episode, I talk about:

• What the past year of IVF has really looked like behind the scenes — monitoring, injections, emotions, changing protocols and uncertainty

• How stress, lifestyle, and past habits impacted my hormones

• What I wish I knew in my 20s about fertility and ovulation

• The importance of advocating for your own health and understanding your baseline

• How I'm staying grounded through acupuncture, mindfulness, strength training, and daily choices

• Learning to release control and find meaning on the hardest days

• The emotional weight of early pregnancy loss and why community matters so much

If you're navigating fertility treatments, supporting someone who is, or simply want to better understand this process, I hope this episode brings comfort, clarity, and connection.

Resources:

Visit Dr. Crawford's website

As a Woman Podcast

Dr. Crawford's YouTube

Follow Dr. Crawford on Instagram

PREORDER - The Fertility Formula

Parent Data

The Fertility Nutritionist

Aimee Raupp

Connect with me:

Connect with me on Instagram

ShopMy - What I'm Loving Lately

Email: Hailey@hailey-miller.com

Why This Conversation Matters

When I first discovered Dr. Natalie Crawford’s work, I devoured everything she created — from her YouTube channel to her podcast. Her ability to explain the complexity of female fertility in simple, empowering language felt revolutionary.

As someone who’s been on my own fertility journey, her content has been instrumental. This season of life can feel like standing in a storm — filled with uncertainty, waiting, and a kind of grief that’s hard to articulate. There are so many questions, and often, not enough answers.

In the midst of all of that, having access to information like Dr. Crawford’s has been a lifeline. Knowledge becomes a form of strength; it brings clarity when everything else feels out of your control. Her voice, grounded in both science and compassion, offers something we all need in hard seasons — hope, validation, and tools for resilience.

This conversation reminded me that resilience isn’t about staying strong all the time — it’s about learning, adapting, and continuing to show up for yourself even when the path feels uncertain.

Dr. Crawford shares not just the science of reproductive health, but also the philosophy behind living well — one rooted in knowledge, advocacy, and alignment.

This episode left me feeling both informed and inspired. Below are the biggest takeaways — the insights that could change how we understand our bodies, our health, and our power. You can listen to the full episode on Apple and Spotify.

1. Your Period Is a Vital Sign — Learn to Read It

We’ve been taught to view our period as an inconvenience — something to be “managed.” But according to Dr. Crawford, it’s one of the most powerful indicators of overall health.

“Your period is a vital sign — it’s your body’s first clue that something’s off.”

A healthy menstrual cycle should be predictable (within 1–2 days of your average length), not overly painful, and last about 25–35 days. Irregular cycles, spotting, or heavy bleeding are your body’s early warning system — signs that something in your hormonal communication is disrupted.

What you can do:

• Track your cycle beyond just the start date. Look for ovulation patterns, luteal length, and cervical mucus changes.

• Use tools like the Oura Ring or Natural Cycles to connect data with your body’s signals.

• If you’re noticing irregularities, don’t wait — testing hormone levels early can give clarity and peace of mind.

Dr. Crawford reframes the menstrual cycle as a “monthly report card” from your body — data that deserves attention, not avoidance.

2. Knowledge Is Power — Advocate for Yourself

So many women reach their 30s without ever understanding the basics of their reproductive system. Dr. Crawford calls this a “silent epidemic of disempowerment.”
She believes that knowing your body — from what normal estrogen levels look like to how LH surges — is the foundation for self-advocacy.

“You can’t make decisions on data you don’t know.”

When you’re armed with information, you’re not just a patient — you’re a participant. Whether you’re trying to conceive, considering IVF, or just curious about your cycle health, you have the right to understand what’s happening.

Actionable ways to advocate for yourself:

• Ask for hormone panels before problems arise — don’t wait until something’s wrong.

• Request explanations for every test, treatment, and protocol.

• If a provider dismisses your concerns, seek a second opinion.

As Dr. Crawford says, “If you don’t understand why you’re doing the treatment you’re doing, it’s very hard to participate in that process.”

Advocacy starts with curiosity.

3. You Can Influence Your Fertility — Even When You Can’t Change Your Age

We can’t rewind time, but we can optimize how our bodies function right now.
Dr. Crawford challenges the oversimplified narrative that fertility is only about age. She explains that egg quality — not just quantity — is deeply influenced by lifestyle factors like inflammation, insulin resistance, and stress.

“Modern life is hard on our bodies, but we can actively play a role in optimizing our health.”

Egg quality isn’t just about chromosomes; it’s about metabolic competency — how well your cells use energy, manage inflammation, and regulate hormones.
That means your daily habits can directly support your fertility, even years before you try to conceive.

What supports better fertility health:

• Build muscle: Strength training helps cells use glucose efficiently, improving insulin sensitivity.

• Prioritize sleep: Aim for 7.5–9 hours. “Sleep is when your body heals from inflammation.”

• Manage stress intentionally: Meditation, journaling, therapy, or time in nature — choose your daily reset.

• Eat real food: Focus on whole, fiber-rich, plant-forward meals. Limit processed foods and added sugars.

• Reduce toxin exposure: Swap plastics for glass or stainless steel, avoid nonstick cookware, and choose clean beauty products when possible.

The goal isn’t perfection.

“It’s not an all-or-nothing mentality — it’s the sum of all your choices that matters.”

Each better decision compounds over time — for your hormones, your fertility, and your overall health.

4. Be Proactive — Don’t Waste Time in Uncertainty

Fertility and hormone issues are deeply personal, but one of Dr. Crawford’s strongest messages is practical: don’t lose time.
Too often, women wait months (or years) to see a specialist, hoping things will “sort themselves out.” But as Dr. Crawford reminds us:

“Time is one of the most valuable commodities we have. Don’t waste it using it inefficiently.”

If your cycle has been irregular for more than a few months, or you’ve been trying to conceive without success, get testing early.
The sooner you have data — on hormones, egg reserve, ovulation — the sooner you can make empowered decisions, whether that’s lifestyle changes, medical support, or assisted treatments.

5. Redefine What It Means to Have Control

Control — or the loss of it — is one of the hardest emotional hurdles in fertility.
Many of us, especially high-achieving women, are wired to believe that effort guarantees results. But fertility doesn’t always follow that logic.

Dr. Crawford reframes control as a shared process: you control your preparation and your mindset, not the final outcome.

“You can’t control everything, but you can control how you show up and what you bring to the table.”

You choose your care team.
You choose how you nourish and rest your body.
You choose how you manage stress and seek community.

That’s real control — not over biology, but over your experience.

6. Living Well Means Alignment

When asked what “living well” means to her, Dr. Crawford’s answer was beautifully simple:

“To live well is to make choices aligned with your beliefs — and to have a community that lets you be your truest self.”

Living well isn’t about perfection, balance, or biohacking your hormones. It’s about alignment — choosing behaviors that match your values, surrounding yourself with people who lift you up, and honoring what your body needs in each season.

That might mean rest instead of a workout.
A slower morning instead of another to-do list.
Saying no to what drains you, and yes to what restores you.

This is what true hormonal health — and true wellbeing — really looks like.

Final Thoughts

This conversation with Dr. Natalie Crawford reminded me that knowledge is power — but wisdom is action.

We can’t always control outcomes, but we can always choose to live in alignment with our health, our values, and our goals.

For anyone navigating fertility challenges, I know firsthand how heavy and disorienting this journey can feel. It asks everything of you — your patience, your faith, your ability to hold hope even when you’re tired of hoping. But what I’ve learned, and what Dr. Crawford so beautifully reinforces, is that resilience doesn’t mean pushing through every day with a smile. It means allowing yourself to bend, not break — to gather information, to ask for help, and to trust that understanding your body is an act of self-respect.

Her message gave me something I didn’t realize I needed: permission to both let go and take control in the same breath. To honor what I can do — track, learn, advocate, nourish — and release what I can’t. That balance is where healing really begins.

So wherever you are in your journey, I hope this conversation serves as a reminder that you’re not alone — that you can still live well, love deeply, and find meaning in the in-between.

Because resilience isn’t born in the easy moments. It’s forged in the waiting, the learning, and the quiet strength it takes to keep showing up for yourself.

If you've ever felt overwhelmed by fertility advice, confused by your cycle, or frustrated by the lack of answers, this conversation is going to be a game-changer.

Natalie opens up about her own journey through recurrent pregnancy loss, the science of hormones, and why your period is truly a vital sign of your health.

She breaks down:

• The truth about your menstrual cycle: why your period is a vital sign and what it reveals about your overall health.

• The connection between brain, body, and hormones: how your hypothalamus and pituitary communicate with your ovaries — and what happens when that system is disrupted.

• Egg quality vs. age: why fertility isn't just about how many eggs you have, but how healthy they are — and the lifestyle factors that can improve them.

• How to track your cycle effectively: the difference between apps, basal body temperature, LH testing, and what's truly worth your time.

• What it means to live hormonally healthy: Dr. Crawford's science-backed approach to balancing inflammation, insulin resistance, stress, sleep, and nutrition.

• Toxic exposures and endocrine disruptors: practical ways to reduce everyday chemicals that can affect your fertility and hormones.

• Reframing control and cultivating resilience: how to find empowerment in the fertility process, even when the outcome is uncertain.

This episode isn't just about fertility — it's about self-advocacy, empowerment, and redefining what it means to live well. Let's dive in.

Visit Dr. Crawford's website

As a Woman Podcast

Dr. Crawford's YouTube

Follow Dr. Crawford on Instagram

PREORDER - The Fertility Formula

Connect with me on Instagram

ShopMy - What I'm Loving Lately

The Journey to Reframing Strength

For years, I measured my worth by how I looked, how my clothes fit, or how fast I could run. Exercise was something I had to do—an obligation tied to control, not connection. But somewhere between lifting heavier weights and letting go of perfection, something shifted.

Strength training taught me that physical strength and emotional resilience are deeply connected. When I focused less on how I looked and more on how I felt, I started to see change in the places that mattered most—my mind, my energy, and my sense of self.

1. Reframing Changes Everything

When you can’t change the circumstances around you, you can always change your perspective. This mindset shift has been everything for me. Strength training became the metaphor: when the weight feels heavy, adjust your stance.

It’s not about controlling every outcome—it’s about reframing how you see yourself in the process.

2. Strength Training Builds More Than Muscle

I used to chase smaller numbers: on the scale, on the clothing tag, even in my calorie counts. But now I chase heavier dumbbells—and in doing so, I’ve gained something so much bigger than muscle.

Strength training has taught me discipline without punishment, consistency without obsession, and confidence that comes from knowing what my body can do.

3. Listening to My Body Changed the Game

There was a time I ran through pain, exhaustion, and hunger, believing rest was weakness. Now I know that rest is strength.

My body isn’t something to fight—it’s something to listen to. When I started honoring what I needed (whether that was a walk, yoga, or a full rest day), I found more balance, better energy, and a deeper sense of trust in myself.

4. Fitness Should Feel Like Freedom

For so long, workouts were about control. Now, they’re about liberation. I no longer follow rigid routines; I move in ways that bring me joy—whether that’s Pilates, strength training, or dancing in my living room.

The best kind of fitness isn’t about discipline—it’s about desire. It’s about moving because you love your body, not because you’re trying to change it.

5. The Goal Isn’t Perfection—It’s Feeling Well

Today, I’m not chasing perfection. I’m chasing peace, vitality, and connection—with myself, with my body, and with the people I love.

Strength training didn’t just make me stronger—it helped me trust my body, care for it, and see it as an ally instead of an adversary. I might not be the “healthiest” I’ve ever been, but I can confidently say: I feel the wellest I’ve ever felt.

I’d love to hear your experience in the comments below :)

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Episodes Mentioned:

The Dress Didn't Fit

Dr. Shannon Ritchey on strength training for women

I'm joined by Dr. Erica Rozmid, a clinical psychologist, researcher, and founder of Clarity CBT & DBT Center and TFMR Psychologist — where she supports parents who have faced the unimaginable: a termination for medical reasons. Not only does she support them, but has built an ecosystem of providers with this specialty, filling a gap that didn't exist before.

In this episode, Dr. Rozmid opens up about her own story of loss, and how she turned her pain into purpose. We talk about radical acceptance, the DIVE method, the complexities of grief and what it means to build a meaningful life — even when it looks nothing like the one you imagined.

Dr. Rozmid shares evidence-based tools from Dialectical Behavior Therapy, how to regulate the nervous system after trauma, how she helps the decision making process, and the surprising ways we can find clarity, connection, and hope through grief.

Whether you're healing from loss, supporting someone who is, or just navigating a hard season — this episode is a reminder that pain and peace can coexist, and that living well often starts with accepting what is.

This episode discusses pregnancy loss, termination for medical reasons (TFMR), and grief. Please listen with care and reach out for support if you need it.

If you or someone you know is struggling, you can reach out to Postpartum Support International or text "HELLO" to 988 for mental health support in the U.S.

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Travel Mindset Episode

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Hanna is a former financial analyst who transformed her own struggles with anxiety, ADHD, digestive issues, and internal hyperdrive into a deeply embodied practice. She draws from a rich blend of somatic therapy, naturopathy, nutrition, energy work, and intuitive guidance to help clients decode the body's messages and soften the grip of burnout, tension, and overwhelm.

In this conversation, we discuss personal experiences with anxiety and physical symptoms, the impact of childhood trauma, the importance of being present and listening to one's body and practical tools for nervous system regulation and the significance of living authentically and consciously.

We discuss:

• Somatic healing connects the mind and body.

• Childhood experiences shape our emotional responses.

• The body holds stories that need to be uncovered.

• Compassionate guidance is essential in healing.

• High-functioning individuals often disconnect from their bodies.

• Practices like humming can strengthen the vagus nerve.

• Living authentically involves being true to oneself.

• Mindfulness can help regulate the nervous system.

• Understanding our adaptations can lead to healing.

• We are not our diagnoses; we are complex beings.

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In this conversation, Laura Weldy and I discuss the challenges women face in the workplace, particularly in leadership roles. We explore the importance of personal branding, self-advocacy, and the concept of the Personal Power Code, which helps women identify their unique strengths and leadership qualities. We also touch on overcoming imposter syndrome, setting boundaries for work-life balance, and the significance of intentional career development. Laura shares practical strategies for effective communication and advocacy, emphasizing the need for women to embrace their authentic selves in their professional journeys.

Key takeaways:

• Women often feel stuck in their careers due to societal barriers.

• Personal branding is crucial for career advancement.

• The Personal Power Code helps identify unique leadership qualities.

• Self-advocacy is essential for women to be recognized in the workplace.

• Imposter syndrome affects many women, regardless of their achievements.

• Setting boundaries is vital for maintaining work-life balance.

• Action is more valuable than perfection in the workplace.

• Communication strategies can help women advocate for themselves effectively.

• It's important to reflect on what you truly want from your career.

• Building a supportive network can empower women in their professional journeys.

Read Radical Candor

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In this solo episode of Figuring It Out, I'm reflecting on how fast summer seems to go as an adult—and how we can bring back that childlike feeling of freedom, presence, and play even with full-time responsibilities. We'll talk about practical, intentional ways I'm planning to recapture the magic of summer without a long vacation, from unstructured weekends to mindful walks and spontaneous plans.

What I'm Loving Lately:

• Moussy Cargo Jeans

• Gua Sha

• Dry Brush

• Morito Chocolates

• Jenny Bird Hoops

While I'm not a mom yet and haven't experienced this myself….I hope to be soon and am conscious about what an intense (yet wonderful) shift entering motherhood can be. I've had so many conversations with friends, colleagues and my mom about how challenging it can be to navigate motherhood, the unique pressures that are placed on women, and how your identity starts to shift.

Dr. Lillit and I talk about the messy and beautiful transition into this new role—how it can feel overwhelming, emotional, and like no one really prepares you for it. Dr. Lillit shares her own experiences navigating postpartum, how she supports her clients through the guilt, chaos, and wonders of motherhood, and why knowing yourself is the foundation for everything.

• Why the transition to motherhood often feels messy and chaotic

• The delicate balance of being the "best mom" and still investing in yourself

• What working moms are really struggling with (hint: it's not just time)

• The power of inner work—and how to begin, even if you already have kids

• How to build an intentional support system and village

• The realities of "mom guilt," identity loss, and people-pleasing in parenting

• Ways partners can better support new moms (that don't involve fixing)

• How to redefine balance, presence, and what "having it all" actually means

What I loved most about this conversation was the emphasis she places on intentional inner work, awareness, really knowing yourself so you can show up as your best self for your family.

Whether you're preparing for motherhood, in the thick of postpartum, have older children or are supporting someone who is, this episode brings light to the emotional, mental, and societal pressures moms navigate every day.

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During the trip down memory lane, I remember what life was like at 27, how transformative each year has been since and how I used my experiences then to become who I am now. I share about the impact of anxiety on my overall health and wellness and how my approach to living well has evolved over time. I also discuss all of the things that I've carried with me from 27, what makes me me and how I'll continue to figure it out over the next year. I hope you enjoy!

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Sophie Pavitt Micellar Pads

Sophie Pavitt Mandelic Serum

Summer Friday's Hydrating Mist

Trader Joe's Organic Bone Broth

Perfect White Tee Sweat Set