Menopause, Melanin & Aging Like A Queen

Samantha Montpetit-Huynh
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  • HEALTH & FITNESS
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Menopause, anti-diet culture, anti-racism and disrupting the stigma when it comes to fitness and health especially in the menopause space.

  1. 1D AGO

    Episode 94 - Stop Thinking, Start Moving: Radical & Inspired Action

    Send us Fan Mail We just wrapped the annual Stress-Less in Menopause Challenge — and ladies, the women who showed up for that challenge? They walked in nervous, vulnerable, and unsure of themselves. They walked out supported, motivated, and ready for the next level. So what made the difference? In this episode, Sam Montpetit-Huynh gets real about why change is so hard — not because you are weak, but because your brain is literally wired to resist it. The comfort zone is not laziness. It is biology. And understanding that changes everything. Sam breaks down why most women will do incredibly hard things — for their kids, their partners, their careers — but struggle to do those same hard things for themselves. She shares the story of a woman who called in this week after finishing the challenge — the first program she had ever completed — and nearly talked herself out of the one thing she needed most. What happened next is everything. This episode is for you if you know what you need to do, and keep finding reasons not to do it. In this episode: Why your brain fights change — even when your circumstances are making you miserableThe comfort zone trap and why familiar pain often beats unfamiliar possibilityWhy you will show up for everyone else before you show up for yourselfWhat inspired action actually feels like from the inside — and how to know when you are readyThe signs you are stuck in overthinking vs. the signs you are ready to moveOne assignment to take before the week is outThe bottom line: You have already done hard things. You have proven you can move through fear, discomfort, and uncertainty. The only question left is whether you are finally ready to do it for yourself. You are aging like a queen. Now go take that step. 👑 Thank you for listening and I would like to remind you that the next co-hort of our SBSC Group Accelerator Coaching Program for perimenopausal women starts May 4th! Click HERE to learn more. Thank you for listening.

    20 min

  2. APR 20

    Episode 93 - My CPAP Machine Saved My Life — And It Has Nothing To Do With My Weight

    Send us Fan Mail I have been using a CPAP machine for almost twenty years. And I will tell you right now — it is one of the best health decisions I have ever made. But for a long time, I did not fit anyone's picture of a "sleep apnea patient." I was not overweight. I was not the person in the pamphlets. I was just a mom, running on empty, sleeping nine to ten hours a night and waking up feeling like I had not slept at all. In this episode, I am sharing my personal diagnosis story — and why it matters for every woman who has ever normalized her own exhaustion. In this episode: What sleep apnea actually is — and why women so often go undiagnosedSam's personal story: the diagnosis that changed everything, from an exhausted new mom to a 20-year CPAP userThe myths about sleep apnea that are still doing damage — including the one about weightWhat the research actually says about menopause and sleep apnea riskWhy we have normalized exhaustion — and why it is time to stopHow stress shows up in your body in ways you are probably ignoringWhat a CPAP actually is — and why it might be the least scary thing you have ever been afraid ofWhen my youngest daughter was about eighteen months old, I went to my family doctor and told her I was sleeping nine to ten hours a night — and still completely exhausted. She asked me one question I had never heard before: what is the quality of your sleep? That question sent me to a sleep specialist, and eventually to a diagnosis of mild obstructive sleep apnea — eleven breathing interruptions per hour. Mild. And it was levelling me. I was not overweight when I was diagnosed. I was a personal trainer. But I was stressed to the absolute maximum — new home, two babies, career change, entrepreneurship — all of it running simultaneously while I performed composure. Sound familiar? In this episode I also talk about what the research is telling us about menopause and sleep apnea — because the connection is real, it is significant, and it is being missed. Postmenopausal women are two to three times more likely to develop sleep apnea than premenopausal women. And because the symptoms — exhaustion, brain fog, mood changes — overlap so heavily with menopause itself, it often goes undetected for years. This is the episode for every woman who has ever said "I am just tired" and kept moving. Your body is talking. It is time to listen. Thank you for listening and I would like to remind you that the next co-hort of our SBSC Group Accelerator Coaching Program for perimenopausal women starts May 4th! Click HERE to learn more. Thank you for listening.

    23 min

  3. APR 13

    Episode 92 - When Your Body Forces You to Stop: Stress, Sickness & Menopause

    Send us Fan Mail For the past 12 days, I've been sick. Not sniffly, push-through-it sick — completely flattened. No cough, no fever, no sore throat. Just relentless congestion, dizziness, lightheadedness, and nausea that wouldn't quit. My doctor thinks it may have been Covid. We don't know. What I do know is that my body forced me to stop — and I had no choice but to listen. In this episode, I'm getting real about what it felt like to be laid out for nearly two weeks: the physical reality, the emotional weight, and the stress that crept in even when I was trying to rest. I missed recording this podcast for the first time since launching it over a year ago. That hit hard. And with everything else on my plate — one income, my daughters at home, a business to run — I was right on the edge. But here's what this experience reminded me: being sick is a physiological stressor. And in menopause, when our bodies are already working harder than ever to navigate hormonal shifts, sleep disruption, and nervous system changes — stress doesn't just feel bad. It manifests. Heart disease, diabetes, metabolic disorders, cancer. This is not a saying. It's documented science. Menopause has humbled me more than once. And in this episode, I'm talking about why that humbling might actually be the gift — and what it means to finally stop overriding your body's signals and start listening. If you've been pushing through, putting yourself on the back burner, or wondering why your body feels like it's working against you — this one is for you. 🔗 LINKS → Join the FREE 5-Day Stress Less in Menopause Challenge (starts April 20th): [JOIN HERE] → Follow us on Instagram: [FOLLOW HERE] Thank you for listening and I would like to remind you that the next co-hort of our SBSC Group Accelerator Coaching Program for perimenopausal women starts May 4th! Click HERE to learn more. Thank you for listening.

    19 min

  4. MAR 30

    Episode 91 - We are DONE chasing thin

    Send us Fan Mail It's 2026 and somehow, we're moving backwards. In this episode, Sam gets real about something that's been sitting heavy on her — the culture of thinness that is tightening its grip on women, and the menopause space in particular. From Oprah's very public Ozempic journey to Serena Williams' post-retirement scrutiny, to Lizzo and Queen Latifah pivoting from body acceptance to weight loss promotion — Sam breaks down what's actually happening, what it means for us, and why she refuses to stay quiet about it. This one is personal. This one is political. And this one is necessary. In this episode we cover: Why diet culture is more dangerous in 2026 than ever beforeWhat Oprah's experience going off Ozempic actually tells us about the medicationSerena Williams, Black women's bodies, and the patriarchal gaze that never lets upWhat happens when the loudest voices for body acceptance start selling weight lossThe truth about the scale — and what it actually does and doesn't tell you about your healthThe three lifestyle pillars that will change how you feel during menopause — for realThe real reason women say they want to lose weight (and what they actually need instead)How to stop fighting your body and start supporting itMentioned in this episode: FREE 5-Day Stress Less & Menopause Challenge starting April 20th — [JOIN HERE]Follow Sam on Instagram: @samcoretrainerJoin the Strong Women Over 40 Facebook CommunityWork with Sam: samcoretrainer.comThank you for listening and I would like to remind you that the next co-hort of our SBSC Group Accelerator Coaching Program for perimenopausal women starts May 4th! Click HERE to learn more. Thank you for listening.

    19 min

  5. MAR 23

    Episode 90 - Your Body Is Talking — Are You Listening?

    Send us Fan Mail What if the exhaustion you've been pushing through actually has a name? A cause? A solution? In this episode, Sam gets real about one of the most overlooked — and most important — aspects of navigating perimenopause and menopause: learning to listen to your body instead of overriding it. Inspired by a recent coaching call with two of her clients, Sam shares a story that so many women in this season will recognize. One client had been quietly shaming herself for "only" making it to the gym once that week. Turns out? She's anemic — a condition that is far more common in perimenopausal women than most people realize, especially when heavy, unpredictable periods are draining iron faster than the body can replace it. Sam breaks down why getting your blood work done is non-negotiable, what you need to know about taking iron supplements (hint: Vitamin C is your best friend), and why fatigue is a symptom — not a personality trait — and should never be normalized in women's health. But this episode goes deeper than bloodwork. Sam opens up about the shame spiral that lives inside the word "only." The "shoulds" that take over our minds when our bodies can't keep up with who we used to be. The grief of feeling like you're saying goodbye to a version of yourself you worked hard to build. And the radical, revolutionary act of deciding that your worth has nothing to do with your dress size, your output, or your ability to perform at the same level you did before this transition. She also gets personal — sharing her own two-year journey since hitting menopause, the new homeostasis her body has finally found, and why she'll never ask to go back to who she was before. This episode is for the woman who has been pushing through exhaustion and calling it strength. For the woman who typed "I only" into a message to her coach and didn't even realize how much that word was costing her. For the woman who is ready — finally — to stop fighting her body and start listening to it. In this episode, Sam covers: Why perimenopause can trigger anemia — and why nobody is talking about itThe iron + Vitamin C connection every woman needs to knowWhy supplements are called supplements (and what that actually means for your health)How hustle culture and masculine energy have disconnected us from our bodiesWhat it really looks like to listen to your body during this transitionThe grief of saying goodbye to your old self — and the power of what's on the other sideWhy community is essential, not optional, during menopauseSam's personal testimony: what life looks like two years into menopauseThe takeaway? You are not falling apart. You are levelling up. And your body has been trying to tell you that all along. If you are looking for community, reach out to sam@samcoretrainer.com Thank you for listening and I would like to remind you that the next co-hort of our SBSC Group Accelerator Coaching Program for perimenopausal women starts May 4th! Click HERE to learn more. Thank you for listening.

    23 min

  6. MAR 16

    Episode 89 - How to Find the RIGHT Menopause Coach for YOU (And the Red Flags to Run From)

    Send us Fan Mail The menopause wellness industry is booming — and it is also one of the most predatory spaces women over 40 will ever navigate. In this episode, Sam gets real about the GLP-1 explosion, AI-generated before-and-after photos, and why "thinner" is not the same as healthier, stronger, or happier. With one billion women currently in some stage of perimenopause or menopause, there is no shortage of coaches, influencers, and experts lining up to offer solutions. But how do you know who is actually in your corner — and who is just selling you diet culture with a hot flash makeover? Sam breaks down exactly what to look for and what to run from, including the six red flags that should send you straight to the exit and the five green flags that signal a coach who will actually do right by your body, your values, and your life. This episode is personal, political, and necessary — because your body is not a problem to be solved. And you deserve support that actually knows the difference. In this episode: Why the GLP-1/Ozempic wave concerns Sam deeply — and why she is not here to shame anyone for their choicesThe truth about AI-generated transformation photos flooding social media right nowWhy weight loss is not a health strategy (and what to focus on instead)The hand portion method — a sane, sustainable approach to nutrition that requires zero trackingThe deeper WHY behind your health goals (and why uncovering it changes everything)Why working with a menopause coach is an inside job as much as a physical oneThank you for listening and I would like to remind you that the next co-hort of our SBSC Group Accelerator Coaching Program for perimenopausal women starts May 4th! Click HERE to learn more. Thank you for listening.

    27 min

  7. MAR 9

    Episode 88 - Demystifying Perimenopause - What Every Woman Needs to Know.

    Send us Fan Mail Are you tired all the time? Waking up at 3 AM for no reason? Feeling irritable, foggy, and like a stranger in your own body — but convinced it's just stress or a busy life? What if it wasn't? In this episode of Menopause, Melanin, and Ageing Like a Queen, we are pulling back the curtain on perimenopause — the long, often invisible transition that can begin as early as your mid-30s and last up to 10 years before menopause officially begins. It's the phase nobody warns you about, and for so many women, it arrives quietly disguised as burnout, anxiety, and exhaustion. We get into the symptoms that go far beyond hot flashes — joint pain, brain fog, frozen shoulder, hair loss, heart palpitations, rage, and that infuriating middle-of-the-night wake-up that has become your new normal. We talk about why most doctors are working from outdated research, what the Women's Health Initiative study actually said (and what the headlines got wrong), and why women of colour face an even wider gap in care and representation. Most importantly, we talk about what it means to stop gaslighting yourself — and start advocating for the answers and treatment you deserve. In this episode: Why perimenopause is often mistaken for stress, burnout, or "just getting older"The full spectrum of symptoms most women don't connect to hormonesThe 2002 WHI study that scared a generation away from hormone therapy — and what the updated science actually saysWhy women of colour are underrepresented in menopause research and how to navigate a system not designed for usThe radical self-care that this season of life demands — and why it is not selfish, it is survivalWhere to find evidence-based resources you can actually trustThis is the conversation your mother never had with you. Let's make sure it doesn't stop here. Resources: North Amercian Menopause Society, Canadian Menopause Society. British Menopause Society, Australasian Menopause Society Thank you for listening and I would like to remind you that the next co-hort of our SBSC Group Accelerator Coaching Program for perimenopausal women starts May 4th! Click HERE to learn more. Thank you for listening.

    23 min

  8. MAR 2

    Episode 87 - Men-On-Pause: The Results Are In

    Send us Fan Mail Last week, we talked about the need. This week, we're talking about the reality. After months of dreaming and weeks of planning, the Men-On-Pause event finally happened. Twenty-five men walked through the doors at Nickel 9 Distillery in Toronto—and what happened next exceeded every expectation. In this episode, I'm breaking down the entire night: the nerves leading up to it, the two and a half minutes on Breakfast Television that helped fill the room, and the moment when grown men started raising their hands, asking questions, and getting vulnerable about something we're told they never talk about—menopause. I also dive deep into the male experience. Why don't men form communities the way women do? What does the research say about male friendship and emotional isolation? And how does culture and race—especially for Black men—shape the way they show up (or don't show up) for hard conversations? Plus, I share the powerful moment when our therapist, Rohan Thompson, talked about the importance of scheduling time with your friends—not just to watch the game, but to really talk—and why that message hit so hard. In This Episode, We Cover: How 25 men proved the "men don't talk" narrative wrongThe Breakfast Television moment that gave us two and a half extra minutes to promote the eventWhy menopause is about more than white women "aging"—it's about all women, all families, and all communitiesThe stats: 15% of men report having no close friends (a fivefold increase since 1990)How "shoulder-to-shoulder" bonding differs from "face-to-face" bondingThe cultural weight Black men carry when it comes to vulnerabilityWhat the men asked, shared, and revealed during the eventThe one question they all asked at the end: "When is the next one?"Resources & Links: Follow us on Instagram: @samcoretrainerLearn more about High Heels & Hot Flashes: @highheelsandhotflashesSBSC Group Accelerator Coaching Program for Perimenopausal Women WAITLIST. Get early accessThank you for listening and I would like to remind you that the next co-hort of our SBSC Group Accelerator Coaching Program for perimenopausal women starts May 4th! Click HERE to learn more. Thank you for listening.

    19 min
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Menopause, anti-diet culture, anti-racism and disrupting the stigma when it comes to fitness and health especially in the menopause space.

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