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Well On Her Way with Dani Marenburg — Health & Fitness
Well On Her Way with Dani Marenburg

You’ve followed the meal plans, tried the detoxes, downloaded the apps—and still feel overwhelmed, confused, or like something’s missing. I see you. The wellness world is louder than ever—and knowing where to start (or what to trust) can feel like a full-time job.

Well On Her Way is for the high-achieving, busy woman who wants answers to her symptoms and wants to live proactively–not reactively. You care about your health. You’re showing up for your family, your career, and your life but you’re ready to show up for YOU, too. You want simple tools, honest insight, and small, sustainable steps you can actually follow through on in your real life.

This isn’t another show shouting trends, shaming your habits, or selling you extremes. We focus on what’s causing your symptoms and give you one practical, evidence-backed habit to try each week. It’s wellness made livable with a side of science, storytelling, and support.

I’m Dani Marenburg, a nutritionist, new mom and women’s health advocate who has helped thousands of women stop guessing and start building health that lasts. Each episode, we simplify confusing topics, break down the research in a way you’ll actually understand, and give you one habit or mindset shift you can apply that week.

Expect honest chats, expert insight that breaks down the jargon, and simple strategies for a healthier, longer, fuller life.

Whether it’s understanding your gut, optimizing your hormones, or getting to the root of why you just feel “off”—you’ll walk away with a clearer path forward (no health degree required). Hit play now! And let’s get Well On Her Way.

Popular Guests Include: Ronit & Vida (WeNatal Founders), Dr. Shannon Ritchey (Evlo Fitness Founder), Dr. Thaïs Aliabadi & Mary Alice Haney (hosts of SheMD podcast), Danielle Gronich (Co-Founder of Clearstem) and more.

Popular Episode Topics Include: Hormonal Imbalance, Gut Health for Women, PCOS Solutions, Perimenopause, Menopause, Postpartum Nutrition, Sustainable Fat Loss, High Protein Meal Prep, Anti-Diet Approach, Mental Load Support, Blood Sugar Balance, Biohacking for Women, Cycle Syncing

Copyright: © Copyright 2024 Dani Marenburg | Macros, Nutrition and Flexible Dieting Tips

Latest Episodes:

143. Exactly What To Do Before, During & After Your Holiday Events For Maintaining Body Composition | HOLIDAY EATING SERIES Dec 16, 2025

Show notes

If holiday events leave you feeling anxious, reactive, or like you’ve already blown it before the night even starts, this episode is your reset. In episode 5 of our Holiday Eating Series, I’m breaking down exactly how to approach parties and dinners so you can enjoy the food and the moment without spiraling, because it’s not the holiday meals that throw most women off, it’s the strategy they walk in with.

I walk you through what actually matters before, during, and after an event so you can stay grounded, avoid the guilt hangover, and keep your momentum intact. We’ll talk about the subtle ways women accidentally sabotage themselves, how to build a plate that supports balance instead of relying on willpower, and what to do after a big night so guilt doesn’t turn into an all or nothing reset.

By the end, you’ll know how to leave an event feeling satisfied and in control instead of stuffed, frustrated, or planning to start over tomorrow. Hit play and let’s change how this season feels.

And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap

2:40 – Why holiday overeating is driven by mindset, not just food choices

3:14 – The simple three-step plan: what to do before, during, and after events

3:41 – Why “saving calories” by skipping meals leads to overeating

6:36 – How to build your plate for balance (and enjoying the fun foods, too)

8:44 – The 80% full rule for mindful eating at holiday gatherings

10:49 – How to reset the next day—no restriction or guilt required

Other Episodes You’ll Love:

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode143

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.
Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

142. The Two Ingredients That Make Holiday Eating So Much Easier | HOLIDAY EATING SERIES Dec 11, 2025

Show notes

Ever wondered why holiday eating leaves you feeling out of control, snacky all day, or totally wiped out? What if I told you that feeling "off" around food this time of year has nothing to do with willpower or discipline but everything to do with two simple nutrients missing from your meals?

In episode 4 of our Holiday Eating Series, I spill my absolutely game-changing secret for navigating the season so you never have to start over in January. I’m unpacking the real culprit behind holiday overeating, and showing you exactly how to make your next meal keep you satisfied for hours (not minutes), using nutrition tools you can actually put to work today.

You’ll get practical swaps for breakfast, lunch, dinner, and snacks and discover why carbs and sugar are your body’s gas pedal (and how to hit the brakes with ease). Plus a mindset shift that breaks the punishing cycle of restriction for good.

By the end of this episode, you’ll have the confidence and a game plan to walk into every holiday event steady, energized, and in control, no matter what’s on the table. If you’re ready to transform your plate, your mood, and your holidays, hit play and let’s dive in.

And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap

3:36 – Why overeating during the holidays is usually a blood sugar issue, not a willpower problem

3:04 – The secret power of this one simple combo for fewer cravings and steadier energy

6:37 – How to add protein and fiber to real-life, hectic holiday meals (without restricting your favorites)

10:24 – How to switch your mindset to focus on “crowding in” nourishing foods instead of cutting

12:02 – Your single-action step to steady your hunger and cravings this week

Other Episodes You’ll Love:

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode142

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.
Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

141. How to Quickly Stop the I’ll Start Over on January 1st Mentality (Try THIS Before You Spiral!) | HOLIDAY EATING SERIES Dec 09, 2025

Show notes

Still stuck in the guilt spiral after indulging in your favorite holiday treats? What if enjoying dessert didn’t mean starting over on Monday, or vowing to “be good” in January?

In episode 3 of our Holiday Eating Series, I’m sharing the real psychology behind holiday food guilt, “off-limits” indulgences, and those all-or-nothing spirals that can leave you feeling frustrated and defeated by January 1st.

You'll hear my go-to mindset shifts to stop guilt in its tracks, why giving yourself permission around holiday foods is the most freeing thing you can do, and the secret to truly enjoying your favorite treats without the inevitable shame spiral. Plus, I’ll share one simple action you can try this week to make mindful eating feel effortless.

And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap

Ready to stop dieting through December and step into the holidays with confidence, clarity, and zero regret? Hit play and let’s dive in.

3:10 – Why Food Guilt Is Learned (And How to Unlearn It for Good)

4:25 – The Dangerous Cycle of Restriction, Craving, and Guilt (and How to Break It)

5:16 – How Granting Yourself Permission Around Food Reduces Chaos

5:51 – What True Balance Looks Like During the Holidays (No Perfection Required)

7:11 – Three Mindset Shifts to Stop the “Start Over Monday” Mentality

9:52 – Your One-Item Action Step to Practice Mindful Eating in Real Life

Other Episodes You’ll Love:

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode141

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.
Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

140. How to Create a Flexible Holiday Eating Routine So You Can Enjoy the Season Without Stressing About Weight Gain | HOLIDAY EATING SERIES Dec 04, 2025

Show notes

Struggling to juggle real life with holiday chaos without trashing your progress or starting over in January? What if surviving the holidays didn’t require perfection, rigid rules, or endless “all or nothing” cycles? In episode 2 of our Holiday Eating Series, I’m sharing my secrets to navigating December with less stress, zero guilt, and routines that actually work when life gets unpredictable.

You'll learn why “perfect plans” always flop, how to create your own simple anchor meals and movement habits that keep you grounded (even when your schedule explodes), and the essential shift every woman needs to stop the holiday-backslide cycle for good. If you’re ready to build a holiday game-plan you actually want to follow and how consistency can be shockingly easy with just three simple non-negotiables, hit play and let’s dive in.

And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap

2:41 – Why Flexible Structures Beat Restrictive Rules During the Holidays

4:21 – How Anchor Meals Keep You Sane (and Full) When Life Gets Busy

7:49 – The Power of Small, Repeatable Movements Over Intense Workouts

8:31 – How Rest and Routines Support Consistency (and Your Mood)

12:16 – Why Anchor Habits Are Your Secret Weapon for Staying on Track

Other Episodes You’ll Love:

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode140

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.
Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

139. Why Starting Over in January Keeps You Stuck (Do THIS simple reset to stay consistent all season!) | HOLIDAY EATING SERIES Dec 02, 2025

Show notes

Welcome to the Holiday Eating mini series! This new, 8-part series is short bite-sized coaching chats designed to help you get through the holidays with less stress, more intention and without feeling like you're starting over in January.

Today, we’re kicking off with episode 1 featuring the single biggest holiday mindset shift that could completely change the way you experience December and let you finally say goodbye to the cycle of guilt, restriction, and “starting over” in January. What if I told you that the holidays don’t actually ruin your progress, and you’re not one plate of cookies away from throwing it all out the window?

I’m breaking down the holiday “damage” myth, how to balance enjoying a few indulgences guilt-free, and simple, science-backed strategies you can use right away. Plus, I’ll walk you through picking your three “anchor habits” so your healthy routines don’t fall apart no matter how wild December gets.

If you’re ready to experience the holidays without the usual shame spiral or overwhelm and start 2026 without needing another “reset”, hit play and let’s dive in.

And, if this resonated and you’re ready to enjoy the holidays without sacrificing your body goals, download your FREE Holiday Eating Roadmap here: https://mindin-my-wellness.captivate.fm/roadmap

02:49 – Why You Don’t Need to Start Over in January—Making the Mindset Shift That Sticks

03:49 – The Real Cause of Post-Holiday Setbacks? It’s the All-or-Nothing Spiral, Not the Food

05:32– Maintenance Is Progress: Why Holding Steady Over the Holidays Is a Victory

06:42 – Your Body Won’t Forget Months of Healthy Habits After One Festive Month

08:01 – How Three Anchor Habits Keep You Grounded When Life Gets Chaotic

09:31 – Why Applying Simple Toolkit Strategies Now Makes January Way Less Overwhelming

Other Episodes You’ll Love:

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode139

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.
Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

138. HOT TAKE: Are Fasted or Fed Workouts Better? Here’s What Women Over 30 Really Should Do Nov 27, 2025

Show notes

Are you wasting your workout by skipping breakfast or sabotaging your progress by eating before you sweat? In today’s Hot Take episode, I’m tackling one of the biggest debates in fitness right now… is it actually better to work out fasted or fueled?

You’ve seen the hot takes all over—some say fasted training torches fat, others swear by eating first for more muscle gains. But what does the latest research really say, especially for women navigating shifting hormones, stress, and the realities of life in your 30s, 40s, and 50s?

I’m digging into a brand new 2025 study that puts fasted and fed resistance workouts head-to-head, pulling apart the myth, the science, and the massive limitations of “one size fits all” fitness advice.

You’ll walk away knowing exactly how to decide whether fasting or eating before your workout is actually right for your unique body. Plus, clear, tactical takeaways you can use this week, alongside relief from the stress and confusion around the “perfect” workout routine.

If you want to know for sure which camp you’re in and walk away with immediate, sustainable steps to fuel your workouts, protect your hormones, and reclaim your energy, hit play and let’s dive in.

And if you’re wondering how to enjoy the holidays without sacrificing your body goals, don’t forget to download my FREE Holiday Eating Roadmap: https://mindin-my-wellness.captivate.fm/roadmap

2:34 – Why Studies on 20-Somethings Don’t Always Apply Once You Hit Your 30s, 40s, or 50s

4:47 – Is Fasted or Fueled Training Better? Breaking Down the Confusion (and the Latest Research)

7:40 – What the New 2025 Study Found: Equal Muscle Gains Whether You’re Fasted or Fed But Not the Whole Story

10:35 – Hidden Downsides of Fasted Workouts for Women With High Stress, Hormonal Shifts, or Thyroid Issues

13:47 – Who Can Try Fasted Training And Who’s Better Off Eating Before Workouts?

18:24 – Simple Snack Hacks for When You’re “Not Hungry” in the morning

21:44 – Why Consistency, Protein, and Personalization Always Beat Fasting Trends

Other Episodes You’ll Love:

💭 If there's a wellness trend you're curious about, leave a review on Apple Podcasts or a comment on Spotify letting me know which trend you want me to cover next. Or you can DM me on Instagram @wellonherwaypod.

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode138

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

hit the FOLLOW button so you’ll be the first to know when a new episode drops.
leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

137. WELL LINE: Are Your YouTube Workouts Sabotaging Your Results? Do THIS Instead for Real Body Recomposition Nov 25, 2025

Show notes

Is your fitness routine stuck in YouTube patchwork mode, but you’re craving real results like toned muscle, more energy, and a program that actually works?

In this Well Line episode, I’m answering Kristen’s question on how to cut through the noise, choose the right strength training plan, and finally make body recomposition happen without spending hours you don’t have.

I’m breaking down exactly how to structure your workouts for maximum impact, how to master progressive overload, target the right muscle groups, and avoid the classic mistakes that stall progress.

Whether you’ve only got 20 minutes or you’re ready for a five-day plan, I’ll show you how to tailor every sweat session, choose the right program (even if you’re working out at home) and finally make progressive overload work for you.

If you’re ready to know how to build a workout routine that actually fits your busy life and delivers real body changes, hit play and let’s dive in.

And if you want to try my all-time favorite workout app, grab your free 30-day trial: https://mindin-my-wellness.captivate.fm/sadieactive

5:45 – Why Piecing Together YouTube Workouts Can Backfire on Your Fitness Goals

7:25 – The Science-Backed Case for Prioritizing Strength Training Over Cardio

9:28 – How to Structure Upper, Lower, and Full Body Days for Optimal Results

12:35 – The Essential Role of Progressive Overload in Body Recomposition

13:41 – How to Tell When It’s Time to Increase Your Weights or Reps

20:19 – Why Area-Specific, Consistent Training Is the Real Game-Changer for Busy Women

Other Episodes You’ll Love:

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode137

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.
Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

136. The Real Signs Peptides Might Help You Feel Like Yourself Again | Katy Whalen, Founder of Joi Wellness Nov 20, 2025

Show notes

Are peptides the new fountain of youth or just another wellness fad? If you’ve been bombarded by celebrities, clinics, and biohackers hyping this “miracle” in women’s health, you’re not alone. So let’s cut through the noise together.

In this week’s episode, I sit back down with Katie Whelan, cofounder of Joi Women’s Wellness, to dive deep into what peptides are, why they matter, and how some of the top peptides can support women’s energy, metabolism, skin, gut health, and even recovery and libido. Katie shares the “cherry on top” approach to stacking peptides with hormone support (HRT), how to spot real peptide therapy versus risky knock-offs, and what symptoms signal it’s time to consider them.

If you want to know the simple steps you can take to cut through the overwhelm, practical ways to find the right peptides for you, and total clarity on how to get started safely, hit play and let’s dive in.

And if this resonates and you’re ready to get your own lab work done, visit https://mindin-my-wellness.captivate.fm/joiwellness to get 50% off lab testing or 15% off all therapies, treatments and supplements of your choice with code DANIM.

You can also book your free 15-minute Health Coach Call with Joi Wellness here and get personalised support to finally feel on top of your hormones.

4:25 – What Peptides Really Do: From Energy to Skin to Recovery

5:58 – The Most Popular Peptides for Women Right Now (and What They Actually Help With)

5:58 – How GLP-1 Peptides Are Being Used For Everything From Cholesterol To Energy and Why Their Reputation Is Changing

9:19 – How to Find Your Best Fit and Why Working with a Real Provider Matters

12:39 – Signs Peptides Might Be For You

17:08 – How to Start Using Peptides Without Feeling Overwhelmed

14:27 – Peptides and HRT: Can You Combine Them for Better Results?

20:43 – All the Different Ways to Take Peptides

20:38 – The Safe Way to Get Started

Episode Links:

Visit https://mindin-my-wellness.captivate.fm/joiwellness to get 50% off lab testing or 15% off all therapies, treatments and supplements of your choice with code DANIM.
Book your free 15-minute Health Coach Call with Joi Wellness here and get personalised support to finally feel on top of your hormones.
Learn more about Joi Wellness: Website | Instagram

Other Episodes You’ll Love:

Episode 135: The Early Signs of Perimenopause You’re Probably Mistaking for Stress | Katy Whalen, Founder of Joi Wellness

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode136

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.
Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

135. The Early Signs of Perimenopause You’re Probably Mistaking for Stress | Katy Whalen, Founder of Joi Wellness Nov 18, 2025

Show notes

What if the symptoms you’re brushing off like fatigue, mood swings, and sleepless nights, aren’t just “normal stress,” but real signals your hormones are shifting?

In this episode, I sit down with Katie Whalen, co-founder of Joi Women’s Wellness, to reveal what’s really happening as we move through perimenopause and menopause, and how hormone replacement therapy (HRT) could be the missing link to finally feeling like yourself again. We’ll bust myths, look at the science your doctor might not mention, and unpack how personalized lab work can spot what’s really going on even if you’ve been told you’re “fine.”

You’ll walk away understanding the early signs to look for, how HRT works, and why you don’t have to just “deal with it” anymore. There’s so much more available for you than suffering in silence. Hit play now to learn the one step that could change everything.

And if this resonates and you’re ready to get your own lab work done, visit https://mindin-my-wellness.captivate.fm/joiwellness to get 50% off lab testing or 15% off all therapies, treatments and supplements of your choice with code DANIM.

You can also book your free 15-minute Health Coach Call with Joi Wellness here and get personalised support to finally feel on top of your hormones.

6:21 – What Standard Lab Work Often Misses About Hormone Health

8:15 – The Truth About “Normal Ranges” vs. What’s Actually Optimal for You

10:18 – What Hormone Replacement Therapy (HRT) Really Is and Why It’s Not Just for Women in Menopause

12:10 – How the WHI Study Changed HRT Prescriptions Overnight (and Why That’s Shifting Now)

14:18 – Signs You’re Ready for HRT Even If You’re Not Yet in Menopause

16:29 – Can Balancing Hormones Help with Mood, Anxiety, and Energy?

24:10 – How to Start: The Case for Personalized Lab Testing and Symptom Tracking

Episode Links:

Visit https://mindin-my-wellness.captivate.fm/joiwellness to get 50% off lab testing or 15% off all therapies, treatments and supplements of your choice with code DANIM
Book your free 15-minute Health Coach Call with Joi Wellness here and get personalised support to finally feel on top of your hormones.
Learn more about Joi Wellness: Website | Instagram

🔗 HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode135

💭 Have a question on your mind or a trend you want me to break down for you? Send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here.

💚 COME SAY HI:

Come hang with me on Instagram @mindinmymacros and at @wellonherwaypod for more simple & sustainable wellness tips.

⭐️ FOLLOW & REVIEW:

Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things:

Hit the ‘FOLLOW’ button so you’ll be the first to know when a new episode drops.
Leave a review on Apple Podcasts or a comment on Spotify to help other busy women get the clarity they’ve been searching for.

Thanks so much for tuning into Well On Her Way! I'll catch you in the next episode.

Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

Also, some links on this page may be affiliate links. If you use them to buy something, I may receive a small commission at no additional cost to you.

134. How to Get Your Period Back After Birth Control (Naturally!) | Victoria Myers, Period Recovery Specialist Nov 13, 2025

Show notes

Ever feel like you’re doing everything “right” with your health and still can’t figure out why your period’s gone MIA? Or maybe you’re confused about what’s really going on post birth control and wonder if you’ll ever feel “normal” again.

In this episode, I sit back down with period recovery specialist Victoria Myers to unpack the overlooked signs of hypothalamic amenorrhea (HA), the science-backed practical strategies real women are using to regain their cycles and fertility naturally, and finally getting real answers when you’ve been dismissed or misunderstood.

We’re digging into why so many women are told IVF is their only option, how to differentiate between HA and PCOS (and yes, you can have both), what labs and lifestyle tweaks actually matter, and exactly what it takes to feel safe in your body so your hormones and fertility can thrive. So if you’re ready to focus on the right changes to make your cycle regular again, even if you’ve struggled for years or lost hope, hit play and let’s dive in.

3:54 – Why Root Cause Investigation (HA vs. PCOS) Should Always Come First

9:22 – How Eating More and Exercising Less Can Jumpstart Period Recovery

14:34 – How Tracking Basal Body Temperature and Cervical Mucus Confirms Ovulation

19:34 – What 2,500 Calories a Day Can Do for Your Hormones (Yes, Even If You’re Petite)

29:33 – Why Self-Worth and Body Image Are Tightly Linked with Period Health and The Best First Steps To Take If You Suspect HA or Irregular Cycles

Episode Links:

Connect with Victoria: Website | Instagram
Check out Victoria’s podcast: Nourishing Women Podcast

Other Episodes You’ll Love:

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Heads up–we share these conversations to inform and educate. I love bringing on experts, but this isn’t medical advice. Because each person is unique, please check with your healthcare professional if you have medical questions before making changes to your health, treatment, or lifestyle.

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