The Complete Woman

Latest Episodes:

Sustainable Strength With Self Love | Moving Daily with Tracy Steen May 07, 2025

Show notes

Ever feel like your body is changing faster than your mindset can keep up?
This week, personal trainer, wellness coach, and former counselor Tracy Steen joins Tori to discuss how women in midlife can reclaim control of their health, identity, and momentum through movement that empowers rather than depletes. If you're navigating the hormonal, emotional, and professional pivots that often define womanhood, this conversation is your blueprint for leading with strength—from the inside out.
Blending science-backed strategies with a purpose-driven mindset, Tracy shares how daily movement becomes a self leadership habit, why emotional and physical strength are non-negotiable for high-performing women, and how to dismantle outdated fitness dogma in favor of self-command and clarity.
This isn’t just about staying fit—it’s about owning your evolution with intention, grace, and power.
00:00 Introduction to Tracy Steen and Move Daily Fitness
09:08 The Intersection of Psychology and Fitness
18:01 Shifting Mindsets: From Quick Fixes to Sustainable Habits
26:53 The Importance of Daily Movement for Long-Term Health
29:20 The Importance of Daily Movement
31:59 Building a Supportive Community
35:02 The Role of Community in Women's Health
40:12 Navigating Midlife Changes
44:15 Empowerment Through Strength Training
46:57 Taking Control of Your Health Journey
Tracy Steen| insta: @movedailyfitness
YouTube: @TracySteenMoveDaily
Website: https://www.movedaily.ca/
Tori Poulter| insta: @shala_hormonehealth
FB Group: facebook.com/groups/hormoneconfidence
Website: https://www.shala.com/

Prediabetes Risk | Preventing Disease and Living Well with Tammy Swigert Apr 30, 2025

Show notes

It’s easy to get off track with our health—but what does it really take to get back in sync? This week, Certified Diabetes Care and Education Specialist Tammy Swigert takes time away from advising other physicians, to help us explore the startling rise of lifestyle-related diseases like diabetes—and the powerful role we can each play in prevention. Whether you're feeling overwhelmed by conflicting health advice, or are ready to make meaningful changes without shame or extremes, this conversation is for you. With a blend of science, historical insight, and lived experience, Tammy breaks down the root causes of diabetes and prediabetes—from insulin resistance to hormonal imbalances—and shows how nutrition, stress management, and even sleep quality can shift the trajectory of your health. You’ll learn why food quality matters more than ever, how estrogen influences weight and insulin resistance, and why lifestyle change is one of the most empowering forms of medicine. This episode is your reminder that “we have more control over our health than we’ve been led to believe”—and that kindness, not perfection, is the starting point for sustainable wellbeing.
00:00 Introduction to Lifestyle Diseases
19:13 The Rise of Diabetes and Pre-Diabetes
20:39 Historical Context of Health and Nutrition
27:15 Understanding Lifestyle-Related Diseases
30:00 Diabetes and Insulin Resistance
30:01 Understanding Diabetes: Types and Mechanisms
35:03 The Role of Hormones in Insulin Resistance
39:05 Prevention Strategies: Lifestyle Changes for Diabetes
45:05 Nutrition and Eating Habits: The Key to Prevention 56:15 The Impact of Estrogen on Weight and Insulin Resistance
Tammy Swigert | Episode Sources: https://www.sermo.com/blog/insights/history-obesity-stone-age-renaissance/ https://www.sermo.com/blog/insights/history-obesity-last-100-years-us/
Find more @shala_hormonehealth on Instagram Find your Facebook sisterhood with Shala’s Hormone Confidence Community: https://www.facebook.com/groups/hormoneconfidence Shop Shala: https://komigo.me/shala/shop/c/supplements Read Deep Dives for every topic on our Blog: https://www.shala.com/blog

Finding Joy in Every Season | An Homage to Elegance At Every Age Apr 23, 2025

Show notes

Ever feel like you're chasing joy, waiting for life to finally feel just right—but never quite arriving? This week, Tori explores why 55 is the happiest age for women, and how we can all begin to find joy in every season of life—no matter where we are in the journey. Whether you're feeling stuck in the rush of daily demands or learning to embrace the changes of midlife, this episode is your invitation to slow down and soften. Drawing inspiration from a meaningful trip to Thailand and the powerful symbolism of the lotus flower, Tori weaves in research, personal stories, and soul-stirring reflections that reveal the beauty of aging with grace. You’ll learn why softening—emotionally, mentally, and even physically—isn’t something to resist, but something to celebrate. This episode is your reminder that you have always been the same flower—beautiful in every stage.
Find more @shala_hormonehealth on Instagram
Find your Facebook sisterhood with Shala’s Hormone Confidence Community: https://www.facebook.com/groups/hormoneconfidence
Shop Shala: https://komigo.me/shala/shop/c/supplements
Read Deep Dives for Each Episode Topic on our Blog: https://www.shala.com/blog

Energy Is Your Greatest Asset | Identify Your Energy Type with Erin King Apr 16, 2025

Show notes

Today’s episode is all about energy. We will cover why energy is our most valuable resource and we will dive into what the research shows about energy. We are joined by Erin King, the energy expert and a renowned keynote speaker. She has pioneered work on our energy and spent a year working on the world’s largest study on personal human energy management side by side with PhD researchers.
17:08 Energy is our most important asset
25:29 5 Types of Energy
33:18 What to do with your energy type
38:42 Feeding your energy
46:55 Hormones and Energy
“Effort is only expensive when you aren’t operating in alignment with your true energy.” 22:50

From NFL Injuries to Inner Peace | Practical Tools to Build Resilience with Rob Morris Apr 09, 2025

Show notes

On this episode of The Complete Woman Podcast, host Tori Poulter welcomes Rob Morris, a former NFL player turned leadership coach.
Rob shares his personal journey through multiple health crises—including 16 surgeries and heart bypass—and how these challenges led him to redefine resilience. Rather than merely surviving hardship, Rob explains that true resilience is about adapting positively and thriving after adversity.
He breaks down resilience into three interconnected domains: mental/emotional, physical, and spiritual, offering practical strategies for each. Rob's vulnerability reveals powerful insights about breaking rumination cycles through journaling, the link between confidence and action, and why creating meaning rather than searching for it is transformative.
Tune in for an inspiring conversation that will change how you think about overcoming life's inevitable challenges!
01:32 Why talk about resilience?
11:31 Mental and emotional resilience
16:34 How journaling breaks rumination cycles
22:00 Physical resilience: make your "one day" your "day one"
29:06 Creating meaning vs. searching for meaning
36:48 Consistency vs. trying new things
You can also listen the two-parter episode on The 5 Pillars of Wellness with Jesse Allen here:
On Spotify:

On Apple Podcasts:

“Yes you can go read a book and follow a bunch of steps, or you can go out in the world and live it and figure out what works. That would be my advice. Yes read a book, then take a handful of those things, go check them out, and see what sticks.” [34:19]

Ditching Burnout and Embracing Abundance| Beyond The Hustle with Shari Brown Apr 02, 2025

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Researchers have found that women are less happy than they were 40 years ago, and the age that women are happiest is 55. Our guest today is Shari Brown, a self-described "recovering hustler" who transformed her approach to success after burning out from hustle culture.
In this powerful conversation, Shari reveals how our society glorifies exhaustion as a badge of honor, and offers a refreshing alternative: follow what lights you up and practice receiving as readily as you give. She discusses how her business initially thrived through inspired action but later became a grind when fear and competition took over.
Author of "Let's Grow Girl," wife, and mother of two, Shari now leads her large team with the understanding that "you're never going to have a happy ending with a miserable journey." Join us as Shari shares her wisdom on breaking free from hustle culture while still achieving remarkable success.
02:23 Boundaries and positivity
09:15 Manifestation and abundance
12:10 Inspired action
21:27 Breaking free from hustle culture
30:09 Focus on what really matters
41:46 The 6 Questions
“If it lights you up, do it… If you continually follow the things that are bringing you joy, that leads you to your happy ending because you are never going to have a happy ending with a miserable journey.” 12:15

Restoring Wellness Rituals | The 5 Foundations of Full Body Healing with Jesse Allen Mar 26, 2025

Show notes

This is part 2 of the 5 Pillars of Wellness with Jesse Allen where we will talk about the final 3 pillars: sleep, recovery and regeneration, and emotional and mental wellness.
01:34 Pillar 3: Sleep
07:51 Effects of not enough sleep
24:18 Pillar 4: Recovery and Regeneration
37:06 Pillar 5: Mental and Emotional Well-Being
“When you’re awake for more than 24 hours, a single good night’s sleep is not sufficient. It takes about 2-3 days to truly recover.” 08:27

The 5 Pillars of Wellness | A Gentle Introduction to Fitness and Nutrition with Jesse Allen Mar 19, 2025

Show notes

Today’s episode is part 1 of a 2 part series talking about the subject of wellness. Wellness is simple but doing it is hard and we are here to help you. We are joined by our wellness expert and chief product officer at Shala, Jesse Allen.
05:42 Statistics
14:54 Pillar 1: Movement
36:32 Pillar 2: Nutrition
45:05 Nutritive and psychological value
“Just pick one thing. Just make one small change and it may be as simple as start drinking more water. Just do that and do it consistently for a week or maybe a month… and once you’ve got that habit formed, then move on to the next one.” 58:48

Embracing Beauty and Owning Your Voice| The Confidence to Be You with Sheree Frede Mar 12, 2025

Show notes

On this episode of The Complete Woman Podcast, Tori is joined by Sheree Frede, the creator and owner of the SheShe Show. Sheree's social channels focus on fashion, beauty, travel, and lifestyle, specifically for the midlife woman. Together, they chat about inner and outer beauty, discussing how to embrace your true self. Sharee talks about the importance of living authentically and confidently, no matter your age. Tune in for inspiration on how to express your most genuine self through all stages of life!
04:10 Inner and outer beauty
15:02 Surround yourself with people who want you to succeed
29:51 Finding joy
45:23 Word of advice
“I think [joy is] a choice. I can be miserable and complain and gripe about it… but no. It’s a choice.” 30:08

Menopause and Your Career | A Conversation with Kolene Anderson Mar 05, 2025

Show notes

On this episode of The Complete Woman Podcast, host Tori Poulter is joined by Kolene Anderson, associate director for the Utah Women and Leadership Project, to discuss menopause in the workplace. Together, they explore how menopause impacts women's careers and why it's not just a "women's issue." They dive into the importance of normalizing conversations about menopause, especially in professional settings, and the need to educate ourselves and others about it. Kolene shares insights on how women can prepare for this transition with curiosity and self-compassion. They also touch on the physical, mental, and cognitive effects of menopause and how diet plays a role. Tune in to learn more!
04:10 Does menopause affect women’s careers?
15:49 Symptoms of menopause that affect work the most
23:32 How to prepare for menopause
32:25 Brain fog
46:48 How to prioritize and find joy in life
“We have to figure out how to stop feeling guilt and shame for this idea that we are slowing down, that we’re not accomplishing as much as maybe we expect of ourselves.” 49:16

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