Midlife Momentum: Menopause, Hormones & Weight Loss for Women Over 40

You’re trying to remember groceries, doctors’ appointments, meetings, bills, and somewhere in there, you’re also supposed to take care of yourself. It's like you've got this invisible checklist that never stops running.It's called your mental load, and research shows it’s one of the biggest reasons women in midlife feel so tired, stressed, and scattered.And there's science to back up this phenomenon, and how, combined with perimenopause and menopause, it can lead so many of us to feel unwell mentally and phyically.So let's dig into... ✨ Why women carry more of the mental load (and how it affects your health) ✨ What the science says about menopause and cognitive changes ✨How planning can actually free your brain ✨ Simple ways to offload and protect your energy So, if your brain feels cluttered and overwhelmed, or your to-do list seems never-ending, this episode is your for you - or someone you care about.It's a reminder that you don’t have to carry it all, and an invitation to start right now to put down what you shouldn't be carrying.Keep moving forward with a lightness in your step,Debbie 💜P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultationIf you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,Email me at debbie@debbieharbeccoaching.com,Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coachHere are the references and resources mentioned in this episode:Haupt, A. & Gelbgiser, D. (2023). The gendered division of cognitive household labor, mental load, and family–work conflict in European countries. https://www.andreas-haupt.com/publication/coglabesSorkhabi, S. et al. (2024). Cognitive household labor: Gender disparities and consequences for maternal mental health and wellbeing. Archives of Women’s Mental Health. https://link.springer.com/article/10.1007/s00737-024-01490-wJudd, H. L. et al. (2012). Hormonal environment affects cognition independent of age during the menopause transition. Cerebral Cortex. https://pubmed.ncbi.nlm.nih.gov/22730514Weber, M. T. et al. (2021). Menopause and cognitive complaints: Are ovarian hormones linked with subjective cognitive decline? Menopause. https://pubmed.ncbi.nlm.nih.gov/33719785Harvard Health Publishing. (2023). Menopause and brain fog: What’s the link? https://www.health.harvard.edu/womens-health/menopause-and-brain-fog-whats-the-link

Do you ever feel like your mood depends on what the scale says in the morning? 😣If that number can make or break your day, this week’s episode is for you.In this compact but powerful episode, I share how to stop scale to measure success so that you can reach your goals.Here’s what I cover:✨ Why the number on the scale doesn’t reflect your real progress💪 Better ways to know you’re getting fitter and leaner🧘‍♀️ How to divorce yourself from the number once and for all❤️ How to build confidence and freedom through connection to your bodyIf you’ve ever stepped on the scale and thought, “Ugh, I’m failing,” I want you to know that you are not a number.You are a whole, strong, beautiful woman in progress. 💫Keep moving forward,DebbieP.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultationP.P.S. Enjoying this podcast and want to express your appreciation? You can buy me a tea ☕... I'd love it! https://buymeacoffee.com/debbieharbecIf you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,Email me at debbie@debbieharbeccoaching.com,Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

There are times in our lives when we ask ourselves questions, like...Why am I here, in this body, in this life?What's the meaning of this life anyways? What's my purpose?I've asked myself these questions often in my life, and they've inspired this week’s deep-ish episode. Because I think we all, at times, are searching for meaning, and especially in midlife. So, join me as I share: 🌿 Why I left a career over a decade ago to find a deeper sense of purpose 💗 How meaning has evolved for me, from family and connection, to service and legacy 💫 Why so many of us still feel like we’re not doing enough, and begin to question our existence ✨How I've come to the conclusion that meaning isn’t something you find, it’s something you are This episode is part reflection, part permission slip.Keep moving forward with meaning and purpose,DebbieP.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultationP.P.S. Enjoying this podcast and want to express your appreciation? You can buy me a tea ☕... I'd love it! https://buymeacoffee.com/debbieharbecIf you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,Email me at debbie@debbieharbeccoaching.com,Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

Hey there,Here's an MVP (most valuable podcast) episode from earlier this year.It's actually the most popular episode EVER on this podcast!All about Joan MacDonald and her incredible journey.Here we go...Do you know Joan MacDonald (@trainwithjoan)?If you’ve ever thought, “It’s too late for me to change,” I can’t wait for you to hear this episode.At 70, Joan was overweight, struggling with high blood pressure, and facing the reality of declining health.Instead of accepting it, she made a decision that would change her life: She picked up weights, revamped her nutrition, and lost 70 pounds.Now, at 79, she’s in the best shape of her life, rocking serious muscle definition, living her dream of travel, and inspiring over 2 million people on Instagram.In this episode, Joan shares:🚀 The mindset shifts that helped her break free from limiting beliefs about aging💪 Why she believes in weight training at every age🥗 How she's used smart nutrition to transform her body📸 Why she’s no longer afraid to step in front of the camera✈️ How she’s making bigger plans now than she ever didIf you’ve ever doubted what’s possible for you, Joan is proof that you can rewrite your story at any age.I know that listening to Joan will change the way you think about aging, strength, and what’s possible for you.Keep moving forward with strength and vitality,DebbieHere's Joan's bio:Joan MacDonald is living proof that it’s never too late to transform your life. At the age of 70, Joan faced serious health issues, so she decided to sit in the driver's seat and take back control.Through consistency and discipline, Joan shed over 70 pounds, built strength—both physically and mentally—and redefined what aging can look like. Today, she inspires a community of over 2 million people worldwide, proving that real change IS possible at any stage of life.Her message is simple: Resilience, self-love, and small, daily actions lead to lasting transformation. By sharing her journey through workouts, nutrition insights, and motivation, she has built a thriving community that supports and uplifts one another.Joan MacDonald is more than a fitness inspiration—she’s a testament to what’s possible when you commit to yourself, regardless of your age.To connect with Joan:Website: https://www.trainwithjoanofficial.com/aboutInstagram: @trainwithjoan👉 Download my free guide: 6 Game-Changing Strategies to Lose Weight and Build Strength in Perimenopause and MenopauseP.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultationIf you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,Email me at debbie@debbieharbeccoaching.com,Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

Have you ever noticed that little lump in your middle when you bend over or slouch — the one that feels more like a “Buddha belly” than just a soft pinch of fat? I have. 🙋‍♀️And I know I'm not alone.That’s exactly what I’m unpacking in this week’s episode🎙️.Here’s what you’ll discover:✨ The difference between subcutaneous fat (the soft kind) and visceral fat (the deeper, more concerning kind)✨ Why belly fat shows up in midlife (spoiler: it’s not just about estrogen dropping)✨ The surprising role of FSH (follicle-stimulating hormone) in fat storage✨ What really works to prevent or lose midlife belly fat✨ How to shift your mindset so belly fat becomes a signal, not a shame spiralIf you’ve been frustrated by changes in your body and want to know how to respond with science-backed strategies (and a whole lot of self-compassion 💜), this episode is for you.Here’s to understanding your body better, and taking steps that actually work.Supporting you as you move forward,Debbie👉 Download my free guide: 6 Game-Changing Strategies to Lose Weight and Build Strength in Perimenopause and MenopauseP.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultationP.P.S. Enjoying this podcast and want to express your appreciation? You can buy me a tea ☕... I'd love it! https://buymeacoffee.com/debbieharbecIf you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,Email me at debbie@debbieharbeccoaching.com,Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

If you’ve ever told yourself, “I’ll work out three times this week”… but then life got in the way… I completely get it.The truth is, weight loss and even just maintaining your health takes more than good intentions.It takes a plan.But not the kind of rigid, "perfect" plan you can’t stick to.In this week’s episode, I’m sharing why realistic planning is the key to lasting weight loss and fitness, and how I learned this while training for my marathon with two little ones at home and a daycare to run. 🏃‍♀️💪Here’s what you’ll discover inside:✨ Why planning around your energy matters more than planning around your time📝 How to get specific and granular so your plan actually works🚧 How to anticipate obstacles so you’re never derailed by life’s curveballs🔄 The secret to staying consistent even when your plan falls apartThis episode is full of practical steps you can start using today to make weight loss feel doable—even with a busy midlife schedule.Let’s stop relying on willpower and instead create a plan that works for your real life.With you every step as we move forward,Debbie👉 Download my free guide: 6 Game-Changing Strategies to Lose Weight and Build Strength in Perimenopause and MenopauseP.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultationP.P.S. Enjoying this podcast and want to express your appreciation? You can buy me a tea ☕... I'd love it! https://buymeacoffee.com/debbieharbecIf you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,Email me at debbie@debbieharbeccoaching.com,Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

Have you ever felt like you’re stuck in some sort of invisible box?You can see the possibilities out there, but something keeps holding you back?This week on the podcast, I sit down with Nathalie Blais, a Harvard-trained psychologist, master certified coach, and founder of Coach Academy (located right here in Montreal!), for a powerful conversation about breaking free and making life happen for you.Nathalie shares her own midlife reinvention story and why she believes coaching is one of the most transformative tools for women navigating change.Here’s a little of what you’ll hear in this episode:👉 How Natalie went from fear and divorce to building a thriving international coaching business👉 The “invisible circles” we trap ourselves in nd how to finally break through👉 Why coaching isn’t just about success, but about choosing freedom, creativity, and possibility every day👉 What women in midlife need most when facing transitions in career, relationships, and identityIf you’ve ever wondered what’s next for you in this season of life, this conversation will inspire you to take that next step, with courage and clarity.To moving forward with less fear and more faith,Debbie 💜You can view this episode on YouTube here: https://youtu.be/I9AEgvOhKlMHere's Nathalie's bio:Nathalie Blais is a Master Certified Coach with the International Coaching Federation (ICF), a Harvard-trained psychologist, and the Founder of Coach Academy—an ICF-accredited training institution equipping the next generation of coaches across Canada and internationally. With a deep background in research, education, and human development, Nathalie is one of Canada’s leading voices on the future of coaching and its essential role in leadership, learning, and social impact. She’s also the host of Coach Academy Podcast What? Not Why, where she engages with current students, alumni, and the broader coaching community about the impact of certified coaching across all industries.To connect with Nathalie and Coach Academy:Website: http://canadacoachacademy.com/meet-our-director-of-trainingInstagram: https://www.instagram.com/nathalieblais.ceo/LinkedIn: https://www.linkedin.com/in/nathalieblais/Thanks for listening!If you'd like to know more about working with me, visit me at https://debbieharbeccoaching.com/ or https://www.instagram.com/debbieharbec/ on Instagram.Or book a time to talk with me:https://calendly.com/debbie-harbec-coaching/free-consultation

Have you ever wondered why weight loss feels so much harder in midlife than it used to?You’re not imagining it.Hormonal changes in perimenopause and menopause affect metabolism, muscle, sleep, and even how your body handles stress.And as you know, what worked in your 30s often doesn’t work anymore—and that can feel really frustrating.In the episode, I share:✨ Weight gain in midlife - is it a symptom of menopause?✨ Why we need to reframe the issue of weight, especially in midlife✨ Why cardio and dieting aren’t the answer—and what actually helpsAnd because I want you to do more than just understand what’s happening, I’ve put together a free resource for you:👉 Download my free guide: 6 Game-Changing Strategies to Lose Weight and Build Strength in Perimenopause and MenopauseThese are the exact strategies I use with my clients to help them stop fighting their bodies and start feeling stronger, healthier, and more confident.So, pop in your earbuds for the episode, grab your free guide, and know this:Weight loss in midlife is possible—it just takes a different approach.You’ve got this,Debbie 💜P.S. Enjoying this podcast and want to express your appreciation? You can buy me a tea ☕... I'd love it!https://buymeacoffee.com/debbieharbecP.P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultationIf you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,Email me at debbie@debbieharbeccoaching.com,Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

Today I’m thrilled to welcome Courtney Boyer back to the podcast.Courtney is a relationship coach and the author of "Not Tonight, Honey" and her upcoming memoir "Opened" (available this October).This new book is raw, vulnerable, and deeply powerful.Courtney takes us inside her journey of breaking free from the grip of purity culture and patriarchy, and how she began reclaiming both her sexual and emotional power.For her, that awakening led to a surprising realization: she wanted to open her 17-year marriage and explore relationships with other men — while her husband chose to remain monogamous.We dive into:✨ What it really takes to shed shame and rewrite your sexual story✨ The complexities (and courage) of navigating desire inside marriage✨ How to advocate for what you want - sexually-speaking and otherwise✨ How sexual empowerment and self-discovery can look very different for each of usThis conversation isn’t just about polyamory — it’s about permission.Permission to want what you want. Permission to question the rules you were given. And permission to create a life that feels authentic and expansive, even if it doesn’t look like anyone else’s.Here’s to moving forward with love, openness, and curiosity,Debbie 💗You can view this episode on YouTube here: https://youtu.be/6AaoKiM1DyAHere's Courtney's bio:Courtney Boyer, M.Ed. M.S., is a relationship coach and author of Not Tonight, Honey and Opened. She has been featured in publications including The New York Post, Parent's, CNBC, The Huffington Post, and Cosmopolitan. Courtney helps women deconstruct purity culture, patriarchy, and performative perfectionism so they can reclaim their power, embody emotional sovereignty, and build wildly authentic lives — rooted in trust, pleasure, and unapologetic truth. Courtney is a polyamorous mother of three happily married to a monogamous man.To connect with Courtney:Website: https://www.courtneyboyercoaching.com/Instagram: https://www.instagram.com/courtneyboyercoaching/LinkedIn: https://www.linkedin.com/in/courtneyboyercoaching/Thanks for listening!If you'd like to know more about working with me, visit me at https://debbieharbeccoaching.com/ or https://www.instagram.com/debbieharbec/ on Instagram.Or book a time to talk with me:https://calendly.com/debbie-harbec-coaching/free-consultation

Have you been thinking, “I should probably drink less"?You're in good company.And that's why I invited Silvia Subirana to the podcast today. Silvia is a clinical psychologist and Head of Content Development at Unconscious Moderation (or UM), an app designed to help you quit or cut back on alcohol in a way that feels natural—not like a battle of willpower.Here’s what makes this app different:It uses three different tools to shift how you feel about alcoholIt's a holistic system that can work for anyoneIt gives you two streams of support - so you can choose to quit completely or just drink lessI've talked about alcohol in midlife.And I've experienced first hand a few of the negative side effects.. Sleep disruptions 😠, more intense hot flashes 🥵, increased anxiety 😟, and weight gain 😥(just to name a few).The fact is that your changing body is less effective at processing alcohol.So, if you'd like to cut back, tune into this episode to find out how the app works, why it’s so effective, and how you can start using it right away.Here’s to moving forward with more energy, better sleep, and better tools for managing stress,Debbie 💜P.S. Check out the video version of the episode on YouTube: https://youtu.be/gqhi63KVcpUHere's Silvia's bio:Silvia Subirana is a clinical psychologist and Head of Content Development at Unconscious Moderation, an app that helps users transform their relationship with alcohol and find greater meaning and fulfillment. By combining her Master's in Clinical Psychology with the app's tools (like hypnotherapy, journaling, and more), Silvia takes a holistic approach, focusing on the powerful connection between mind and body to inspire lasting personal growth and intentional living.To connect with Silvia and UM:Website: https://um.app/Instagram: https://www.instagram.com/um_app_/ Apple Store: https://apps.apple.com/us/app/drink-less-alcohol-with-um/id6471595788?mt=8 Google Play: https://play.google.com/store/apps/details?id=com.mydryjourney&referrer=af_tranid%3DPMHHQhpl6uyJz-rwDUJ3Qw%26c%3Dwebsite+home+page+button%26pid%3Dwebsite+home+page+button&pli=1Thanks for listening!If you'd like to know more about working with me, visit me at https://debbieharbeccoaching.com/ or https://www.instagram.com/debbieharbec/ on Instagram.Or book a time to talk with me:https://calendly.com/debbie-harbec-coaching/free-consultation