Advertise on podcast: ​Heidi’s Lane with Heidi Powell

I woke up with my heart racing. Later, I had a panic attack on a flight. And I kept asking myself: Is this stress? Is this perimenopause? Or is it both? Ryan and I sit down for a very real (and very Heidi’s Lane) conversation about that question—and about a hormone I think deserves more attention: progesterone. I share what I’ve been learning about ovulation, why progesterone can change during perimenopause, and why sleep, mood, and that “wired but tired” feeling can become such a big part of the conversation. We also talk honestly about my own experience with hormone therapy, the questions I’m bringing to my clinician, and why someone else’s dose or plan is never a shortcut to your own answers. And yes, we take a few detours! The challenge community that means so much to me, the “Hey Mom” tattoo in Matix’s handwriting, and Ryan patiently following every turn in my brain all make an appearance. 😂 In this episode, we discuss: Why real-life stress and changing hormones can be hard to untangle.How ovulation relates to progesterone—even when you’re still having periods.What progesterone and its metabolite, allopregnanolone, have to do with the conversation about rest and sleep.Why feeling anxious or unlike yourself deserves curiosity, not shame or a quick self-diagnosis.How to ask informed questions about hormone therapy without treating my experience as a prescription for yours. If you’re in your late 30s, 40s or beyond and you’ve caught yourself wondering why you suddenly feel so different. I really hope this episode helps you start connecting some dots in your own body. Learn your body. Ask questions. Do your research. And be the CEO of your own health. Mentioned in the episode: Perimenopause 101 (Ep. 93)NuLevel Wellness -> For a FREE telehealth appointment to discuss your hormones and health, go to https://nulevelwellnessmedspa.com/telehealth-consult-ideal/ or CLICK HERE. If you tell them you came from my podcast, they will give you $100 off your first order. Here are the key moments from the episode: 00:00 Why perimenopause feels impossible to figure out 04:39 Panic attacks, heart palpitations and feeling completely off 09:04 When stress, business and hormones all collide 13:32 Whiskers, family life and the pressure of staying relevant 17:02 The “Hey mom” tattoo and what it means to me 22:12 Why progesterone deserves way more attention 27:51 The progesterone and estrogen balance explained 31:05 What made me rethink my own HRT protocol 34:40 Why progesterone starts disappearing in perimenopause 38:17 The early signs of low progesterone you might be missing 42:01 How progesterone affects anxiety, sleep and feeling “wired but tired” 45:00 What I wish I knew before starting hormone replacement therapy 48:01 Why HRT should be taken seriously and what we’re covering next Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: https://www.instagram.com/realheidipowell/ Facebook: https://www.facebook.com/realheidipowell/ YouTube: https://www.youtube.com/@RealHeidiPowellHeidi’s FREE Get Fit Community: ⁠https://fit.heidipowell.net/get-fit-community/⁠

Okay so this was not planned! haha Ruby and I are in the car after Starbucks… I've got a stack your guys’ IG questions printed out, and she just decides she's going to be my podcast co-host now. 😂 Then she does the intro. Knows EXACTLY where the cameras are. Tells me to blur out one part so I can use it as a hook for the reels. Asks if we should redo the take. And at one point looks at me very seriously and goes, "and if you don't feel comfortable answering that, just say skip." ARE YOU KIDDING ME??? SHE IS TWELVE. I've been doing this for years. And SHE is the natural. 😍 So then we get into it. Ruby just spilling ALL the details on what life with THE Heidi Powell (haha jk) is really like. Also…what it's actually like having Matix home and all four kids under one roof again. The bedroom chaos — (Spoiler Alert: I had a plan, I thought it was fair, and I found out LIVE on this podcast that Marley had been running a whole campaign behind my back. Love that for me. 🙄) And what I'm learning about parenting an adult son, which is mostly that I have no idea what I'm doing and I'm doing it anyway. Then Ruby starts telling me things about myself I don't normally get to hear. 😭 Of course the marriage question came up… “Will you and Ryan get married?”... and Rubes handled this one like the pro she just naturally is.But really hearing her talk about such a sensitive topic really got me emo for a bit. Mostly because I realize just how aware this girl is. She watches and notices everything… including how genuinely happy she sees her mama in this relationship and phase of life. She noticed that Ryan and I can say hey, this doesn't feel right out loud. She noticed I can say no now. My twelve-year-old clocked that I learned how to say no. 🥹 In this episode: Matix is home and the whole house is differentThe bedroom situation you will not stop asking aboutParenting an adult son when nobody hands you a manualRuby's very honest take on me and RyanAre we getting married or nah We also get into the thing I care about most as a mom — that there's no one right way my kids' lives have to look. Married or not. Kids or not. Huge business or a totally different path. I just want them building lives they love. (Ruby's plan: three or four kids. Or seven hundred. She's flexible.) She also dropped "you're only as sick as your secrets" and "if you can't name it, you can't tame it." From the passenger seat. Between Stranger Things takes. Cool, cool. Oh — and I recorded this whole thing mid-ocular migraine, in a parking lot, because I couldn't see well enough to drive us home. Seasons where you coast, seasons where you climb. Guess which one I'm in. 😂 Messy, funny, and very us. Here are the key moments from the episode: 00:00 Ruby takes over the podcast for an unfiltered Q&A 04:02 What my daughter notices about me that I don't always see 08:51 Our favorite shows and what actually keeps us watching 12:50 The stress response that triggered my ocular migraine 15:21 What it's really like having all four kids home again 19:32 Teaching my kids boundaries and how to trust their intuition 22:02 The bedroom dilemma and parenting adult kids at home 27:05 Letting my kids grow up without making them grow up too fast 30:01 How we taught our kids to understand and express their emotions 34:00 The family traditions I want my kids to remember 37:46 Will Ryan and I get married? My real thoughts on marriage now 42:38 What my daughter sees in my healthiest relationship 46:02 Why I've never dreamed about the "perfect" wedding 49:16 What I'm talking about next: hormones, labs and women's health Heidi’s FREE Get Fit Community: https://fit.heidipowell.net/get-fit-community/ Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: https://www.facebook.com/realheidipowell/ YouTube: @RealHeidiPowell Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset

It is midnight. Ryan and I are sitting in his living room trying to record a podcast while doing my press-on nails. I have magnesium kicking in, and neither of us can stay on one subject for more than five minutes. 😂 We talk about Matix being home and something nobody really prepares you for: what happens when your adult child comes back home after being gone for two years!! I thought it would just feel like pure happiness. And it does. But it also changes the entire family dynamic again! Everyone has grown. Everyone has changed. And now we are all figuring out who we are together in this new season, including me as I figure out what guiding adult kids is like. I also get really honest about some things I have realized as a mom, including the ways I leaned on Matix too much when he was younger and what I see differently now. Somewhere in between that, Ryan and I get into how much I, Heidi Lynn Lane… have changed over the last few years. My voice is different. My look is different…I AM JUST DIFFERENT, yo. But in all the best ways… as I am more comfortable in my own skin than I think I have ever been. PS. Who YOU think I am, and who I ACTUALLY am… are prob two diff people… bc social media never tells the whole story. Also after years of grief, pulling back, and saying no to almost everything, 2026 has become my year of YES. I am making friends. Going places. Saying yes when something feels good. Letting people unfollow me if who I am now is not for them. And I can’t leave out, I’m overwhelmed most days by ALL the yeses. ha! And maybe that is what this episode is really about. Life looks different than I thought it would. But I think I am finally learning to let it. In this episode, we discuss: What nobody tells you about an adult child coming home after two years awayThe ways I unknowingly leaned on Matix too much as a parent and what I see differently nowWhy I am actually okay with losing followers as my life and identity continue to changeHow Ryan noticed that even my voice has changed as I have become more comfortable being myselfMy “year of YES” after spending the last few years pulling back from lifeAnd, obviously, press-on nails, getting lost in LA, soap operas, and all the completely unnecessary side quests that make this Heidi’s Lane Maybe you’re in a season where your family is changing, your kids are growing up, or you’re realizing you’re changing too. I hope this episode reminds you that you’re allowed to grow, outgrow things, say yes again, and become more of who you actually are. Life doesn’t always look the way we thought it would, and sometimes that can be really freaking beautiful. I love you guys. Thanks for being here and growing through all of it with me. ❤️ Here are the key moments from the episode: 00:00 A midnight life update with me + Ryan 03:08 Why i’m actually okay with losing followers 09:53 Why Ryan says even my voice sounds different now 14:08 The real me vs. who people think i am online 22:56 My “year of yes” after years of saying no 26:44 What feeling supported in a relationship looks like for me 30:28 Why people’s first impression of me is usually wrong 34:48 The hard truth about being known online vs. in real life 38:39 Matix is home: the family dynamic has already changed 42:17 Why i’m learning to appreciate the constant “mom, mom, mom” 46:15 Nobody prepares you for your adult child coming home 50:49 How Matix coming home changed all four kids’ roles 54:56 How much responsibility should parents take for adult kids? 58:39 Why parenting adult children feels so much harder 1:02:44 What we actually learned from this very chaotic life update Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: https://www.facebook.com/realheidipowell/ YouTube: @RealHeidiPowell Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset Heidi’s FREE Get Fit Community: https://fit.heidipowell.net/get-fit-community/

It is 4 p.m. on a Saturday. I leave for the airport in two hours. My son has been gone for two years. And Ryan and I are sitting in the car with a mic between us because apparently this is what my podcast has been reduced to — and I could not care less. This is a real-time life update, recorded in the window where I know everything is about to change and I don’t know how. I haven’t figured out the sleeping arrangements or what having all four kids under my roof for the first time in two years will look like. I’m guessing, hoping, over-thinking, and telling you all of it from the front seat. Then we get into the partial hysterectomy conversation I promised you — what my urogynecologist said, what the surgery actually removes, and why I said absolutely not when my doctor told me to come back in three years. And finally, the weekend. Mastermind, the challenge winners, a woman who flew for the first time at 50, and Ryan on a pole. Yes, that Ryan. Yes, that pole. Cozy up. This one’s a ride. IN THIS EPISODE The countdown. I haven’t figured out the sleeping arrangements and I’m not going to — they can battle it out. But I explain why the room situation is so loaded, including something I’ve never said here: Matix and Marley may have quietly carried the “step kid” position in a house where I was always pregnant, recovering, or filming. They were loved beyond measure. They also slept in their brother’s room for years while other rooms sat empty. So no, Matix is not getting the pullout bed. That boy hasn’t picked his own sheets in two years. I also get into kids leaving home after graduation, why Marley pays me rent and where that money actually goes, and the Matix and Cash dynamic I’m watching. Cash was a little boy when his brother left. He isn’t anymore. The hysterectomy decision. HPV came back negative, my Epstein-Barr is down, and the abnormal cells are still there. My doctor said come back in three years. I said absolutely not — a pap takes a few samples, and a few samples is not the whole picture. I also correct something from last episode: HPV is linked to cervical cancer, not uterine or ovarian. Then we get into what they’d actually take, early menopause, and what nobody talks about — sex afterward. My experience and my doctor’s answers, not medical advice. Take it to your own provider. The weekend. Jennifer is 50, down 30 pounds, and hasn’t felt confident since she was 25. First time on an airplane. Ever. First time submitting before-and-afters. First cold plunge. First breathwork session. The thing I can’t stop thinking about is what these women have survived. You would never guess. One told me that night it was the first time she hadn’t felt like an outcast. That’s the entire point. TIMESTAMPS 0:44 — Episode 95, recorded in the car4:22 — Two hours to the airport8:04 — The sleeping arrangements are Hunger Games10:12 — Did Matix and Marley get the short end?14:25 — Why Marley pays rent20:52 — The Matix and Cash dynamic23:54 — Why I want a house big enough for everyone26:36 — Correcting what I said about HPV29:19 — What a partial hysterectomy removes35:20 — My kids mattered more than money42:22 — Jennifer’s firsts47:35 — My team and best friends53:32 — Ryan. On the pole.56:07 — The four-day event I’m already planning COME DO THIS WITH ME The 30-Day Core, Pelvic Floor & Hormone Strength Challenge starts soon. Back to basics for the deepest layer of our bodies we’ve spent decades ignoring. heidipowell.net/challenge Save the date for January — the next 60-day challenge, with nutrition education LIVE this time. LET’S TALK Two real questions: If you’ve had the hysterectomy conversation and chose not to do it — where are you now? Do you wish you had? And do you think kids should move out after high school? I left immediately, failed every class, figured it out, and I’m convinced I wouldn’t be who I am without it. Tell me in the comments — honestly, because I’m reading them.

This week’s episode was supposed to be a deeper dive into perimenopause, but as I started talking, the conversation went somewhere completely different. And honestly, I think it went exactly where it needed to go. I open up about some very personal parts of my health journey, including living with HPV, abnormal pap smears, precancerous cervical cells, and a recent conversation with my doctor about potentially having a partial hysterectomy. That conversation brought up so many questions for me about what happens to our bodies as we age and the parts of womanhood we don’t talk about nearly enough. I also share what I’ve noticed changing in my 40s when it comes to sex, libido, vaginal health, and how those changes have affected the way I see myself as a woman. We talk about vaginal estrogen, recurrent UTIs during perimenopause, my recent experience with an infection I initially ignored, and why listening to our bodies and advocating for our health matters so much. In this episode, we discuss: Living with HPV and my history of abnormal pap smearsWhy my doctor brought up a partial hysterectomySex, libido, vaginal dryness, and intimacy in your 40sVaginal estrogen and vaginal health during perimenopauseMy recent UTI experience and why I wish I had acted soonerLearning to listen to your body and advocate for yourself If you’ve been experiencing changes in your body that you don’t understand, putting off an appointment, or simply wondering why no one ever taught us about some of these things, I hope this conversation encourages you to ask questions, listen to your gut, and take your health seriously. Our bodies are such a gift, and sometimes, watching them change can be harder and more emotional than we expect. Here’s to asking more questions and learning as we go. ❤️ WANT TO JOIN A COMMUNITY THAT UNDERSTANDS THIS? Sign up for my next 30 Day Challenge: CORE, PELVIC FLOOR + HORMONE STRENGTH, starting August 31, 2026…go to heidipowell.net/reset or click HERE. Here are the key moments from the episode: 00:00 Why I’m Going Deeper Into My Perimenopause Journey 03:19 What I’ve Learned From Living Through Perimenopause at 44 05:55 HPV, Cervical Cancer Risk & What Women Need to Know 08:43 Why I Refuse to Skip My Annual Pap Smear 11:42 The Partial Hysterectomy Decision I’m Now Facing 14:28 Sex, Libido & Vaginal Changes During Perimenopause 17:15 The Emotional Reality of Watching Your Body Age 20:20 The Bladder Symptoms I Mistook for Something Else 23:28 My UTI Got Worse: When I Finally Went to Urgent Care 25:08 Why UTIs Can Become a Bigger Problem During Perimenopause 27:28 Vaginal Health Signs Women Shouldn’t Ignore 28:24 The Health Checks I Want Every Woman to Stop Putting Off Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi Powell YouTube: @RealHeidiPowell Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset Train with Heidi on her Show Up App: https://www.showupfit.app/

If you're a woman in your late 30s, 40s, or early 50s and you've been feeling exhausted, foggy, anxious, or like a complete stranger in your own body… I need you to hear me right now. You are not broken. You are not going crazy. And you are definitely not "just getting old." Welcome to the era of metabolic intelligence! Today we are kicking off a two-part series that I genuinely believe is going to change lives. This is the exact information I wish someone had handed me five years ago when I was sitting in my car crying, wondering what the heck was happening to my body. In this episode, we are doing a deep dive into Perimenopause 101. We are breaking down the biological timeline of what is actually happening inside your body, the sneaky symptoms you're probably dismissing as just "life stress," and the four non-negotiable strategies you need to not just survive this transition—but actually thrive through it. Because here is the truth: The more we understand our bodies, the more control we have. And when you learn to work with your hormones instead of against them? Something magical comes out the other side. A whole new breed of a woman. 🙌 In this episode we discuss: The real difference between menopause (a single day!) and perimenopause (an 8–10 year transition)Why your symptoms can start while your cycle is still completely normalThe "Triple Threat" making weight loss feel impossible right nowThe "muscle armor" rule—and why you need to stop doing 60 minutes of cardioWhy creatine is the new rising star in the perimenopause toolkit (and how much you actually need)How to manage your cortisol and stress response before it manages youWhy hormone replacement therapy (HRT) is no longer something to fear—it's a powerful preventative tool If you've been watching your body change despite doing all the right things, this episode is your wake-up call. You have the power to become the CEO of your own health. And if this episode resonates with you, I'd love to hear your story. Send me a DM, share your biggest takeaway, or let me know where you are in your own journey. And if you know another woman who's been wondering why she suddenly doesn't feel like herself anymore, please share this episode with her. Love you guys!! Thanks for being here! ❤️ Resources Mentioned: Get your hormones checked with NuLevel Wellness, and get a FREE telehealth appointment → Https://nulevelwellnessmedspa.com/telehealth-consult-ideal/ Mention you came from Heidi for $100 off!Join the next 30-Day Kickstart Challenge & Get Fit Classic Community → https://heidipowell.net/kickstart or https://heidipowell.net/challenge Here are the key moments from the episode: 00:00 Welcome to Perimenopause 101: You Are Not Broken 03:54 The Era of Metabolic Intelligence 07:45 Real Transformations from the 60-Day Hormone Reset Community 11:21 The Biggest Misconception About Menopause vs. Perimenopause 14:30 Early vs. Late Perimenopause — What to Look For 44:45 Non-Negotiable #1: Why Muscle Is Your Armor 46:33 The 30-Minute Workout Rule (Stop the Long Cardio!) 48:33 Non-Negotiable #2: Creatine for Women in Transition 52:33 Non-Negotiable #3: Managing Your Stress Response and Cortisol 55:01 Non-Negotiable #4: The Truth About Hormone Replacement Therapy (HRT) 58:47 Get Your Hormone Levels Checked — Here's HowConnect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi Powell YouTube: @RealHeidiPowell Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset Train with Heidi on her Show Up App: https://www.showupfit.app/

When Ryan and I posted about doing a 2-day couples therapy intensive, people literally started praying for us. 😂 And I get it. But here's the thing: We weren't falling apart. We went because we were ready to go deeper. And what happened in that room over those two days? It cracked us both wide open in ways I did not see coming. We sat with a therapist named Dave (the Universe keeps bringing that name back to me) who does something completely different from anything I've tried before. IFS, psychodrama, experiential therapy, all of it woven together. We're talking parts work, childhood drawings, standing on literal cards on the floor and trying to physically step into your own adult power. And watching Ryan stand there frozen for 30 minutes, unable to do it, I cried. Because I have been in that exact spot. I know what it costs to finally take that step. This one goes deep. We talk about the hidden parts of us that were built to protect old wounds, why your biggest superpower probably came from your deepest pain, and what it actually looks like to do real inner work when nothing is technically "wrong." 🥹 In this episode, we discuss: What we learned during our two-day couples therapy intensive How childhood experiences shape our adult relationships Understanding Internal Family Systems (IFS) and parts work Navigating perimenopause, aging, and learning to embrace change The surprising connection between fear, perfectionism, and overwhelm How greater self-awareness can create healthier, stronger relationships If you've ever wondered why you react the way you do, found yourself stuck in the same patterns, or felt like you're constantly chasing a better version of yourself, I hope this reminds you that healing isn't about becoming someone new. It's about finally understanding who you've always been, with a whole lot more compassion. I love you guys so much. Thanks for being here. ❤️ Here are the key moments from the episode: 00:00 The Couples Therapy Episode That Changed Everything 03:50 What Steve Jobs Knew About Decision Fatigue 07:46 Does Getting Your Period Actually Reset You Emotionally? 11:00 The DMs With a Stranger's Song That Made Heidi Break Down 14:07 The Botox Reel That Made Heidi Question Whether She'll Ever Stop Fighting Aging 18:11 What Hypnobabies Taught Her About Resisting the Things You Can't Control 25:11 15 Years of Therapists, Coaches & On-Site: What Actually Moved the Needle 33:00 Sensory Overload, a Misplaced Pillow, and Why the Room Almost Derailed the Whole Session 40:00 The Drawing Exercise That Forces You to See Exactly Where Your Patterns Were Born 44:08 She Said "Sad" But That Wasn't It. The Word That Finally Broke Through 47:07 The Financial Safety Wound You Didn't Know You Were Carrying (And Where It Really Starts) 51:00 Why Having More Money Will Never Make You Feel Safe, A Financial Advisor Explains 57:37 The Moment Ryan Couldn't Step Into His Own Power And What Was Standing in the Way 1:00:02 This Is Where Real Confidence and Internal Leadership Actually Come From 1:07:00 The Late-Night Breakdown That Proved the Therapy Was Already Working 1:11:00 What's Really Happening Behind the Highlight Reel, Heidi Gets Brutally Honest 1:19:01 Why Not Every Woman Wants to Be Heard, Some of Us Just Want the Solution 1:25:52 The Therapist Who Thought They Were There to Break Up (Funniest Ending) Connect with therapist Dave Adamusko: Website: https://www.therapywithdave.com Email: [email protected] Instagram: @therapywithdave Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi Powell YouTube: @RealHeidiPowell Train with Heidi on her Show Up App: https://www.showupfit.app/

Yup… we’re doing it. In 2021 I sat across the table From Lewis Howes and his beautiful now-wife, Maria, listening to them gush over their then-new relationship… and how from Day One, therapy was a non-negotiable. Both individually and as a couple, they committed to working on themselves to give such a special union the best chance possible. I’ve never forgotten that. Fast forward to one year ago when I met Ryan, I immediately knew he was special. Our connection was special. And more than anything… it is a thing worth protecting and growing.  Patterns are a real thing. And to be honest, I have more than a bag of destructive patterns…individually and relationally. I’m aware enough to know these days that if I don’t continue to peel back the layers of healing, I will continue to repeat those patterns which have destroyed precious things historically. This podcast is about that. And it’s about how over the last year Ryan and I have both committed to diving in head first. Relationships are mirrors… and sometimes those damn mirrors are hard to look into. But only by allowing the mirrors to be held up, can we become aware of our blind spots and ultimately (hopefully) evolve into two people who can hold a healthy relationship. :) This conversation touches on communication, self-awareness, people-pleasing, vulnerability, and the courage it takes to be fully seen by another person. We explore how our past experiences still shape the way we show up today and why healthy relationships often reveal the parts of ourselves that still need attention. In this episode, we discuss: Why personal growth doesn't stop when you find the right relationship The relationship patterns we never want to repeat How unspoken expectations can create distance and resentment The challenge of balancing ambition, family, friendships, and connection What vulnerability actually looks like in a healthy relationship The fears and insecurities that still show up for both of us Choosing curiosity over defensiveness during difficult conversations How growth often begins where comfort ends More than anything, this episode is a reminder that the strongest relationships aren't built by two perfect people. They're built by two people willing to keep learning, keep communicating, and keep choosing each other through every season of growth. Here are the key moments from the episode: 00:00 What Happens When Old Patterns Return 04:03 Why We’re Finally Talking About Long Distance 07:07 Redefining What “Failed” Relationships Really Mean 10:23 Can the Honeymoon Phase Actually Last Forever? 13:19 When Your Partner Notices Every Tiny Shift 16:11 The Fear of Being Fully Seen 18:06 When People-Pleasing Starts Stealing Your Peace 21:56 The Pattern Heidi Refuses to Repeat 26:16 Why We Chose Therapy Before Things Broke 29:21 The Truth About High Expectations in Love 33:36 When Independence Makes Partnership Harder 36:52 Becoming the Average of the Right People 37:43 Losing Yourself to Be Loved 40:10 What Comes Next After the Therapy Intensive 41:47 Why Therapy Is a Tool, Not a Last Resort 43:31 Awareness Is Where Real Change Begins Connect with Heidi:Website: https://heidipowell.net/Email: [email protected]: @realheidipowellFacebook: Heidi PowellYouTube: @RealHeidiPowellTrain with Heidi on her Show Up App: https://www.showupfit.app/

This week, I found myself reflecting on the woman I used to be and the woman I'm still becoming. After looking back through photos from the last year and a half, I realized I've slowly let go of some of the habits that help me feel my best. As life gets busier with work, motherhood, friendships, and relationships, I've been asking myself an important question: how do we create space for everything that matters without losing ourselves in the process? In this episode, I share a personal life update and open up about balancing entrepreneurship, parenting, self-care, and the constant challenge of protecting my time and energy. I also reflect on the journey from 18-year-old Heidi, who struggled with self-worth, people-pleasing, and an eating disorder, to the woman I am today. We talk about healing, self-love, creating safe relationships with our children, and one question that completely stopped me in my tracks, what superpower do you have today that was born from trauma? In this episode, we discuss: Reconnecting with yourself during busy seasonsWhy healthy habits matter more than motivationWhat I would tell my 18-year-old selfHealing from shame, self-hatred, and people-pleasingLearning to create safety and trust with your childrenLetting go of control as your kids grow upWhy you either win or you learnFinding the gifts hidden inside difficult experiences If you've ever felt overwhelmed, disconnected from yourself, or wondered if healing is really possible, I hope this conversation reminds you that it gets better. Keep going. I love you guys. Thanks for being here. ❤️ Here are the key moments from the episode: 00:00 Welcome to Heidi’s Lane 04:36 Realising I’ve Been Letting Go of Myself 10:25 The Entrepreneur Struggle No One Sees 13:28 The “Magic” of Movement When You Feel Stuck 15:30 The Moment I Realised No Man Should Love Me More Than I Love Myself 17:12 What 18-Year-Old Heidi Would Think of Me Today 20:25 What I’d Really Tell My Younger Self 24:03 How Cash Is Growing Into a New Role 27:26 The Parenting Advice That Changed How I Listen 30:17 Why You Either Win or You Learn 33:02 The Question That Stopped Me: What Superpower Came From Your Trauma? 36:21 A Challenge to Find the Superpower Inside Your Story Connect with Heidi: Website:⁠ https://heidipowell.net/⁠ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi Powell YouTube: @RealHeidiPowell Train with Heidi on her Show Up App:⁠ https://www.showupfit.app/

I've been wanting to introduce you to these two for a while now. Chelsea and Emily are two of my favorite people on the planet. They're funny, they're real, they're the kind of women who walk into a room and make everyone feel like they belong. And the moment I started getting to know them, I felt like I'd known them my entire life. But what brought us here — to this couch, to this conversation — is their story. And it's one I think a lot of people need to hear. Both Chelsea and Emily were married to men. Both were navigating life inside a religious community. Both had kids. And both, later in life, discovered something about themselves that changed everything. They came out. And in doing so, they had to lose a lot — their marriages, their identities, their communities — to finally become who they actually were. Freedom isn't free. And this episode is proof of that. This is not just a story about sexuality. It's about what it costs to live honestly. It's about the loneliness of going through something no one around you seems to understand. It's about finding the people who have walked your same road. And it's about what you find on the other side of the hardest thing you've ever done. I walked away from this conversation different. More compassionate. More open. More convinced than ever that the path to real freedom almost always runs straight through the thing you're most afraid of. If you've ever had to lose something — or burn something down — to finally find yourself... this one is for you. We talk about: What it actually feels like to come out later in life — with kids, a marriage, and a whole identity on the lineHow your story can get told for you before you're readyThe loneliness of going through something no one around you has experiencedFinding your people — the ones who have walked your exact roadWhat it means to finally stop performing your lifeHow going through hard things makes you less judgmental and more humanRaising kids inside non-traditional families with love, safety, and zero shame"I reserve the right to change and evolve" — and why that's not weakness, it's growth There's so much laughter in this episode. There's rawness. There are moments that gave me chills. And there are things these two said that I'm still thinking about. This is one of my favorites I've ever recorded. I think you're going to love them as much as I do. Welcome back to Heidi's Lane. ❤️ Here are the key moments from the episode: 00:00 Why This Episode Hits Different  03:14 How Four Strangers Became Inseparable  07:29 Chelsea's Obsession She Couldn't Explain  12:41 Losing Control of Your Own Coming Out Story  18:06 Navigating Divorce, Kids, and Each Other Simultaneously  23:28 Why Emily Kept Saying No to Everything  28:45 Hell Fast-Tracks You to Your Real Friends  34:03 Meeting Someone Who Has Lived Your Exact Life  38:51 The Treadmill Snub That Almost Ended It All  43:17 How Kids Handle Non-Traditional Families Better Than Adults  47:04 Creating a Home Other People's Kids Run To  51:02 The One Phrase That Changes How You Parent  55:30 The People Judging You Are Living It on Delay  59:57 The Airport Security Guard Who Pushed Too Far  01:04:33 The Space Between Reaction and Response  01:09:14 Why Heidi Is Launching a Women's Supplement Line  Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected]: @realheidipowell Facebook: Heidi PowellYouTube: @RealHeidiPowell Train with Heidi on her Show Up App: https://www.showupfit.app/ Connect with Emily and Chelsea: Instagram: @em_moves14

The REST of the story you’ve all been waiting for…and the one we’ve been waiting to tell!!🥰 Oh to be young(ish) and in love. One year into this relationship, and it’s only gotten better. It’s only gotten safer. It’s only felt deeper. I honestly don’t even know how to explain this episode. What started as part two of the story of how Ryan and I met somehow turned into one of the rawest conversations I’ve ever had on this podcast. We talk about intuition, trauma bonds, nervous system exhaustion, childhood wounds, emotional safety, and what it feels like when you finally meet someone who doesn’t require you to become someone else to be loved. This episode takes you into the middle of one of the hardest seasons of my life, navigating a relationship I knew deep down wasn’t right for me, while simultaneously experiencing a connection that felt completely unfamiliar, safe, honest, and deeply soul-recognizing. We talk about: Why I kept returning to relationships that hurt meThe breathwork session that changed how I saw my entire lifeLearning how much I had shape-shifted inside relationshipsThe prayer I started saying every single dayWhy emotional safety felt so foreign to meThe chaos that unfolded in OhioThe moment I realized connection was supposed to feel different There’s laughter in this episode. There’s awkwardness. There’s deep vulnerability. There are things I probably never thought I’d say publicly. But more than anything, this conversation is about finally understanding the difference between attachment and peace. If you’ve ever ignored your intuition, stayed too long, questioned your worth, or wondered if healthy love actually exists, I think this episode might hit home for you. Welcome back to Heidi’s Lane. ❤️ Here are the key moments from the episode: 00:00 Welcome Back to Heidi’s Lane 06:23 Ignoring Intuition to Keep the Peace 10:11 Why Heidi Knew Her Real Match Was Coming 15:01 Trying to Break Free From a 12-Time Breakup Cycle 20:06 The First Time Heidi Felt Emotionally Safe 24:16 The Floodgates Opened: Shame, Secrets & Safety 28:34 Voice Notes, Spirituality & No Flirting 30:01 Telling Kyra About the Instant Soul Connection 35:17 The First Phone Call That Lasted Until 4AM 39:25 The Unexpected Love Triangle Moment 42:00 Why Heidi Almost Walked Away 46:08 Helping Ryan Navigate the Hardest Season of His Life 50:05 Why Ohio Made Their Connection Stronger 54:19 How Heidi Finally Knew What Real Connection Felt Like 61:00 Ryan’s Reaction to Heidi’s Letter 66:00 Feeling Fully Free to Be Yourself 69:30 Family, Fear & Knowing This Was Different Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi PowellYouTube: @RealHeidiPowell Train with Heidi on her Show Up App: https://www.showupfit.app/

I have been holding this one close for a long time. You've been asking. Every week, in my DMs, in the comments, in voice memos from strangers who somehow feel like old friends, what's the story? How did you two actually meet? Well…Today is the day. This is Part 1 of how Ryan and I found each other, and I'll warn you, we don't even make it to the first date. Because when two people who have lived a lot of life try to trace it back to the beginning, you keep finding more beginning. What I can tell you is this, he almost unfollowed me!!! I almost never replied!!! I thought he was a woman…lol… And somewhere in the middle of all of that, the universe had other plans. :) We talk about: What it really feels like to go through separation and the first holidays aloneWhat it means to be in a relationship where you feel so safeThe darkest stretch of Ryan's lifeThe last-minute trip to Costa Rica that changed everything, and the DM sent from a dirt road in the middle of nowhere that started it all There's also a lot of laughing. Ruby has a proposal for Ryan that left us both speechless. And Keira shows up at the end and says something so beautiful it might just break you open. Grab your coffee. Get on the couch. Part 2 is coming soon. Here are the key moments from the episode: 00:00 Why This Love Story Feels Different 03:57 The Relationship Shift That Made Heidi Feel Safe 09:20 The Hidden Cost of Fame and Starting Over 13:23 Separation, Divorce, and Why Timing Mattered 16:34 The Post About Divorce That Stopped Him Cold 22:22 The DM She Almost Missed and Why It Landed 25:25 Why Heidi Started the Podcast in the First Place 27:57 The Divorce Lesson That Only Pain Can Teach 32:07 How They Healed Each Other’s Trust Issues 35:10 The Upbringing That Shaped His View of Masculinity 39:16 The Question Every Woman Should Ask About a Man 45:31 Why He Never Unfollowed Her 47:24 The Costa Rica Trip That Happened During a Breaking Point 53:40 The First Real Texts That Changed Everything 59:35 When He Realized Heidi Was Different 01:01:01 The IUD Appointment Story She Never Posted Connect with Heidi: Website:⁠ https://heidipowell.net/⁠ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi Powell YouTube: @RealHeidiPowell Train with Heidi on her Show Up App:⁠ https://www.showupfit.app/

This episode started as a simple Q&A, but it turned into something a little more real. We talk about workouts, macros, and what actually works as our bodies change through different seasons of life, especially for women navigating their 40s, 50s, and beyond. But underneath all of that, this conversation is really about something else. Momentum. I share why so many of us feel stuck even when we know what to do, why motivation isn’t something you go out and find, and how the smallest actions are often the thing that changes everything. We also get into how life gets busy, how we slowly stop showing up for ourselves, and why the seasons where you feel like you don’t have time are usually the ones where it matters most. There’s some practicality here, workouts, splits, macros, all the things, but also a lot of real life. Because the truth is, this isn’t just about fitness. It’s about learning how to come back to yourself, again and again. We talk about: Why motivation isn’t something you find and what actually works insteadHow to rebuild momentum when life feels overwhelmingRealistic workout expectations as your body changes with ageSimple workout structures for busy womenThe truth about calorie deficits, macros, and sustainable fat lossWhy the scale doesn’t always tell the full storyLearning to work with your body instead of against it This one is part Q&A, part life check-in, and part reminder that you don’t need to overhaul your entire life to start feeling better again. You just need to start. If you’ve been feeling stuck, inconsistent, or like you’ve lost your rhythm, this is for you. And if you’re in a season where everything else feels more important than taking care of yourself, consider this your gentle nudge. You matter too. Need help in perimenopause? Download my FREE “Fitness Longevity for Women” guide by clicking here.  https://fit.heidipowell.net/fitness-longevity/   Want a community of women going through a similar phase as you? Join my FREE 5 Day Better Body Bootcamp here, or go to heidipowell.net/bootcamp Here are the key moments from the episode: 00:00 Why This Q&A Hits a Different Nerve 03:08 The Motivation Lie That Keeps Women Stuck 06:11 How to Create Momentum When Life Feels Heavy 08:33 Why Heidi Is Bringing Back Her 60-Day Challenge 11:12 The Busy-Season Trap That Makes You Forget Yourself 14:10 Do You Really Need 60 Minutes in the Gym? 18:02 Best Home Workout Options When You Only Have Dumbbells 21:15 The Calorie Deficit Explained Without the Confusion 24:56 How to Estimate Your Metabolism Before Counting Macros 27:06 The TDEE Shortcut Most Women Need to Understand 30:37 What Heidi Actually Eats in a Day Right Now 34:24 The Best Supplements for Muscle as Hormones Shift 37:21 Can You Fix a Slowed-Down Metabolism? 39:27 Where to Start When You Feel Overwhelmed by Everything 42:05 Heidi’s Final Reminder to Take Your Power Back Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi Powell YouTube: @RealHeidiPowell Train with Heidi on her Show Up App: https://www.showupfit.app/

I am nervous posting this podcast…as this was not the episode I planned to release. We spend our lives trying to stay put together and neat. Keeping our hurt hidden and our smiles big. This podcast shows a very different side of me. A side of Heidi that has real insecurities that run deep. A side of Heidi that feels pain and actually does care what others think about her even when she says she doesn’t. While the strong Heidi is me…this is also me, and it’s not easy to share. Today, you are witnessing a real life hormonal meltdown. What was supposed to be an informational conversation turned into something very different...an unfiltered conversation I’m still shocked I’m allowing the world to see. In this episode, I open up about the emotional toll of shifting hormones, irregular cycles, feeling overwhelmed by life, work, motherhood, pressure, aging, and the weight so many women silently carry. I also share why this episode was so hard for me to put out into the world...and why I decided to share it anyway. The truth is, the episodes that feel the hardest to release are often the ones that make the biggest impact. So if you’ve been feeling messy, emotional, stretched thin, less like yourself, or just plain alone in this season...this one is for you. And if you love someone who’s walking through hormonal changes, this episode might help you understand her a little better too. You are not broken. You are not crazy. And you are definitely not alone. We talk about: What it feels like to hit your emotional limit The pressure of being the one who always has the answersHormones, perimenopause, and identity shifts no one prepares you forThe grief of feeling like your best years are behind youBeing judged as a woman and as a mother, no matter what you doThe gap between how life looks and how it actually feels This one is part life update, part emotional dump, part honest reminder that even the strong ones have days where they fall apart. And maybe that’s not a bad thing. Dealing with Perimenopause? For Heidi’s FREE Guide to Fitness Longevity for Women in Perimenopause, click HERE (https://fit.heidipowell.net/fitness-longevity/) Want a community of women going through a similar phase as you? Join my FREE 5 Day Better Body Bootcamp here, or go to heidipowell.net/bootcamp Here are the key moments from the episode: 00:00 This Episode Wasn’t Meant to Go Live 03:11 The Last Straw That Broke Me (It Wasn’t Just One Thing) 06:24 Why This Messy Episode Matters 10:07 Hormones, Missing Periods & Feeling Off in My Own Body 15:02 Mom Guilt, Doris, & Being Judged Online 17:28 Why Women Get Criticized No Matter What They Do 21:04 What Hate Comments Really Say About People 24:13 The Pressure of Running a Business No One Sees 26:07 Carrying Financial Responsibility & Providing for Everyone 30:18 Feeling Buried by Your Own Life (I’m Sick of Making Decisions) 34:58 Aging, Identity & What If This Makes Me Unlovable? 38:22 Wanting Back What You Once Hated (I Just Want a Normal Period) 41:40 Strong Most Days… But Today I Broke (I Don’t Even Feel Pretty) 44:01 The Moment I Wanted to Quit Everything 47:07 You’re Not Alone in This Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi Powell YouTube: @RealHeidiPowell Train with Heidi on her Show Up App: https://www.showupfit.app/

This episode is a real look at what’s different about me now... and why this next season of life, business, coaching, and creating feels nothing like the last one. I share how trauma, people-pleasing, and desperation fueled so much of what I built before... and how peace, rootedness, and trust are changing everything now. We talk about identity, money, mindset, masks, weirdness, creation, and the freedom that comes when you stop chasing outcomes and actually enjoy the process. Also... bamboo, geckos, Monopoly money, and somehow, all of it makes sense. 😂 This conversation is part life update, part philosophy, and part reminder that we’re all creating our lives in ways we don’t always realize. PS: To join the FREE 5 Day Bootcamp we talk about in this episode, head to HeidiPowell.net/Bootcamp or click here! (hyperlink with heidipowell.net/bootcamp) In this episode, Ryan and I talk about: Why I feel less desperate than I used toWhat “bamboo season” means to meHow I see life nowWhy I’m creating again (Hello there is a new Get Fit Challenge starting!)What I hope people experience differently with me this timeThe power of thought, energy, and expectationWhy being fully yourself AND MASK FREE is the freest thing in the world Here are the key moments from the episode: 00:00 Why This Episode Is for You 03:02 The Version of Me the Internet Saw 06:06 Why Hard Life Experiences Changed Me 09:34 Showing Up the Way People Expected 11:04 The Hormone Mistake Affecting My Energy 14:23 Bringing Back the 60-Day Challenge 16:02 Why Weight Loss Alone Doesn’t Work 20:10 The Outsourcing Mistake I Made in Business 23:19 Rebuilding With the Right Team 25:39 The Moment I Started Seeing Life Differently 28:24 How That Mindset Makes Hard Things Easier 33:05 How This Version of Me Will Help People 36:08 When Success Comes From Trauma & People-Pleasing 38:29 What Happens When You Drop the Mask 41:23 How One Thought Can Change Everything 44:30 The Power of Planting Hope Instead 45:22 Why This Conversation Is Just the Beginning Connect with Heidi: Website: https://heidipowell.net/ Email: [email protected] Instagram: @realheidipowell Facebook: Heidi Powell YouTube: @RealHeidiPowell Train with Heidi on her Show Up App: https://www.showupfit.app/