IGNITEHer Wellness Podcast

Many women experience worsening anxiety, depression, and ADHD symptoms during perimenopause—but it’s not “just stress.” In this episode, Traci Herridge explains the neuroscience behind hormone fluctuations, how estrogen affects the brain, and why midlife women often feel mentally overwhelmed during this transition. Learn science-based strategies to stabilize mood, support dopamine and serotonin, and protect ...

Struggling with sleep in your 40s and 50s? Waking at 3am, wired but exhausted? In this episode, we break down the science of midlife sleep and how shifting estrogen, progesterone, and cortisol impact fat loss, muscle recovery, running performance, and hormone balance.

You’ll learn:

• Why sleep becomes harder in perimenopause and menopause
• The cortisol–blood sugar connection behind 2–3am wakeups
• How poor sleep affect...

If your workouts suddenly stopped working after 40, it’s not your motivation — it’s your hormones.

In this episode, women’s health and fitness coach Traci Herridge breaks down the science behind training during perimenopause and midlife, including how estrogen, cortisol, and insulin sensitivity affect fat loss, muscle, metabolism, and recovery. You’ll learn exactly how to structure strength training, ca...

Midlife changes everything—especially how your body responds to stress and exercise. This podcast explains the physiology behind fatigue, insulin resistance, and stalled progress, and teaches women how to train for energy, longevity, and metabolic health.

 Ready to feel good again?

 👉 Grab The Feel Good Formula and learn how to train for real life.

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Are you feeling exhausted, stressed, or out of balance — especially in midlife? In this video, you’ll learn how to heal your hormones naturally and restore your energy without dieting, detoxing, or pushing harder.

We cover:

• Why hormones are never perfectly balanced — they’re optimized for each individual
• How blood sugar impacts hormone health, fatigue, and weight
• Simple ways to lower cortisol and reduce stre...

Most women in perimenopause are told to “push harder” or “slow down”—but the truth is, recovery is where the magic happens. Hormonal changes shift how our bodies heal, adapt, and respond to training. In this 10-minute episode, I share why recovery is more important than ever during perimenopause and practical ways to improve it. From sleep and nutrition to stress management and active rest, you’l...

 For most of my life, running and fitness were my answer to everything. Stress? I ran it out. Heartbreak? I trained harder. Pressure from work and raising kids? Lacing up was my outlet. Movement was always the solution.

But then perimenopause hit — seemingly out of nowhere — and for the first time, I couldn’t outwork my body. The harder I pushed, the more it pushed back. Suddenly, my old strategies weren&r...

If you’ve ever felt sluggish, heavy, or mentally drained in the days leading up to your period, you’re not alone — and you’re not broken. In this episode, we dive into what’s really happening in the late luteal phase and why giving yourself permission to back off isn’t quitting…it’s strategy.

I’ll break down:
 🔬 The science of hormone shifts (progesterone, estrogen, and...

There’s a lot of noise out there about quick fixes for women in perimenopause — from “balancing your hormones” to cycle synching workouts, wearing weighted vests, or relying on supplements. In this episode, I’m busting the myths: hormones aren’t ever perfectly “balanced,” cycle synching is more about body awareness than changing your entire training plan each week, and there’s n...

Curious about intermittent fasting but unsure how it affects women differently? In this short episode, I break down the latest research on intermittent fasting, how it interacts with hormones, and what women need to know to stay healthy while trying this popular approach. From benefits like improved insulin sensitivity and cardiovascular health to potential risks for premenopausal women, I cover practical tips and insights to help ...

You can do what you want,.I'll never stop you BUT there are certain activities that help OPTIMIZE your hormones!

Runner?  keep running!  power lifter?  Keep lifting!  Walker? Keep walking!  Enjoy your movement!

🔥 Free Hormone Support Guide for Women

 Struggling with low energy, brain fog, or feeling off in your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movem...

Perimenopause and menopause aren’t the end — they’re a powerful transition. Join personal trainer and women’s health coach Traci Havlik as she unpacks real-life lifestyle strategies to help you feel strong, clear, and in control.

From hormone shifts and sleep struggles to movement, mindset, and nutrition — we ditch the fear and confusion for facts, freedom, and fire.

Because you’re not broken&helli...

Traci focuses on the connection between nutrition and hormone health, outlining key dietary recommendations and foods to include/exclude for optimal hormone balance. She emphasized the importance of strength training, adequate sleep, and stress management as additional factors supporting hormone health. 

Grab Your FREE Hormone Support Guide:

Struggling with low energy, brain fog, or feeling off in your workouts? Grab my free Hor...

FOOD, DIET, FUEL,  a big piece of our hormone puzzle.  Listen in and see how our food affects our hormones and what we can do about it!

GET your FREE HORMONE GUIDE:

Struggling with low energy, brain fog, or feeling off in your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movement, mindset, and nutrition for real hormone balance.
💌 Plus, get weekly expert-backed wellness tips straight to your...

Dive into our first training with an overview of our female hormones!

Estrogen, Progesterone, Testosterone OH MY!  Listen, Learn, TAKE ACTION!

GRAB YOUR FREE GUIDE!

Struggling with low energy, brain fog, or feeling off in your workouts? Grab my free Hormone Harmony Starter Guide packed with tips on movement, mindset, and nutrition for real hormone balance.
💌 Plus, get weekly expert-backed wellness tips straight to your inbox...

If you’ve been blaming yourself for the weight gain, constant exhaustion, and emotional ups and downs — it’s time to stop. In this episode, Traci breaks down why these common symptoms during perimenopause and menopause aren’t a sign of failure or laziness — they’re signs of hormone shifts.

You’ll learn:
 💥 The real reason behind stubborn belly fat and low energy
 🧠 How horm...

Welcome to the Run Training + Cycle Synching Masterclass — where female runners learn how to train smarter, not harder. Whether you're navigating your cycle, perimenopause, or just want to feel better on your runs, this is your go-to space for hormone-smart running strategies, strength tips, and mindset support. Let's align your training with your body, not against it.

Join my newsletter to stay in the loop with updated hormon...

Join us as we embark on season II of Thriving during Perimenopause.  Today we are beginning with the FUNDAMENTALS of nutrition: With protein being building block #1.

Come on back next week as we follow up with protein timing and discuss when, how much and what kind of fats fit into your macronutrients along with the importance of fiber and complex carbs for our gut health.

Follow up with me during the week by joi...

75% of perimenopausal and menopausal women experience vasomotor symptoms, which include hot flashes and night sweats. These are among the most common and disruptive symptoms during this transition. Other frequent symptoms include mood swings, sleep disturbances, and changes in metabolism or weight.

Today I introduce you to World Menopause Month, share a little about myself if you are new to my podcast, and talk about the 7 W...