Hormone Freedom

Amanda Hinman
  • 5.0 (120)
  • Nutrition

Hormone Freedom is the podcast for women over 40 who want freedom from the confusion of midlife health — not freedom from hormones. If you're doing all the “right” things but still struggling with fatigue, stubborn weight gain, brain fog, disrupted sleep, or simply not feeling like yourself, Amanda Hinman and Helen Birney help you connect the dots. Each episode blends functional medicine insight, practical coaching, and real-life perspective to help you ask better questions, recognize possible patterns, and make realistic choices that support your energy, strength, sleep, and confidence. With more than 40 years of combined experience, Amanda and Helen are health practitioners, coaches, best-selling authors, entrepreneurs, and moms who know that health advice only matters if it works in real life.

  1. 6h ago

    A Surprising Toxin Especially This Time of Year

    Hormone Freedom

  2. 2d ago

    The Part of Your Health Plan You Can’t See—But May Be Running Everything

    Are you doing your best to eat well, exercise, and prioritize your health, but still struggling to see the results you want? The missing piece may be something you can't see: the unconscious thought patterns and beliefs influencing your daily choices. In this episode of the Hormone Freedom Podcast, Amanda Hinman and Helen Birney explore the connection between your physical health, hormone patterns, and the beliefs that shape how you care for yourself. They discuss how fatigue, brain fog, weight changes, and stress can affect your confidence, relationships, and ability to show up at work and home. They also break down the three common hormone response patterns: Energy & Output, Stress Response, and Fueling & Digestion. You'll discover why addressing physical symptoms is only part of the process and how deeply rooted beliefs about body image, food, exercise, and putting everyone else first can influence your habits. Amanda and Helen explain why changing your thoughts can be a powerful starting point for creating new patterns, supporting your nervous system, and building a healthier relationship with yourself. In This EpisodeExplore the physiological and mindset factors that influence how you feel and function. (00:00–00:55)Understand how changes in focus, memory, and mental clarity can affect your work, family, and sense of self. (00:55–02:13)Discover how weight changes, stress, and losing time for yourself can influence the way you show up in life. (02:13–03:26)Learn why understanding your body's signals is an important first step toward hormone freedom. (03:26–04:11)Explore Energy & Output, Stress Response, and Fueling & Digestion, and how each may show up in your daily life.(04:11–05:37)Understand how early experiences and cultural messages can shape your relationship with food, exercise, self-care, and your body. (05:37–07:46)Learn how everyday thoughts influence the choices you make about movement, nourishment, and prioritizing yourself. (07:46–09:00)Explore how learned beliefs about dieting, appearance, and self-worth can follow you into adulthood. (09:00–10:28)Discover why supporting hormone health may also involve looking at the deeper patterns behind your behaviors and stress responses. (10:28–11:04) 💡 Action PlanStart by looking beyond what you need to change physically. Pay attention to the thoughts and beliefs that may be influencing your choices. Notice your internal dialogue. Pay attention to what you tell yourself when you look in the mirror, get dressed, eat, or make time for exercise.Question old beliefs. Ask yourself whether your ideas about weight, food, exercise, and self-worth are truly serving you today.Recognize where you put yourself last. Notice when you automatically prioritize everyone else's needs while neglecting your own.Choose a new thought. Instead of viewing movement or self-care as another obligation, reframe it as something you get to do to support yourself.Listen to your body's signals. Look at patterns such as fatigue, brain fog, stress, and digestive challenges to identify where you may need more support.Address the whole picture. Remember that sustainable health involves both your physical physiology and the deeper beliefs and behaviors that influence your daily habits. You don't have to change everything overnight. Start by bringing awareness to the patterns that may be keeping you stuck. 💛 Ready to Understand Your Hormone Health?Take the free Hormone Freedom Assessment to discover which of the three patterns in your body may be speaking the loudest and receive actionable next steps from Amanda and Helen. Take the assessment here: https://hormone-freedom-assessment.scoreapp.com/

    The Part of Your Health Plan You Can’t See—But May Be Running Everything

  3. 6d ago

    Why Fixing One Hormone at a Time May Be Keeping You Stuck with Melissa Lerner

    Are you focusing on one hormone at a time but still struggling to feel your best? Your hormones don't work in isolation. In this episode of the Hormone Freedom Podcast, Amanda Hinman and Helen Birney welcome Melissa Lerner, NASM-certified personal trainer, nutrition coach, and creator of the Micro Modify Method, to explore how hormones interact and how everyday behaviors can influence your overall well-being. Melissa explains why understanding the connections between hormones such as cortisol, insulin, leptin, and ghrelin can help you make more informed choices about eating, exercise, stress, and recovery. She also shares practical ways to become more aware of your body's needs, respond to emotional stress, and build healthier habits without getting overwhelmed by complicated science. You'll discover how small adjustments, from fueling after exercise to creating a relaxing evening ritual that doesn't rely on alcohol, can help you make more intentional choices. Because supporting your health isn't about controlling one hormone at a time. It's about understanding your body's signals and taking manageable steps toward feeling better. In This EpisodeMeet Melissa Lerner and discover why understanding the connections between hormones matters for your overall health. (00:00–01:52)Learn why eating, sleeping, and managing stress can influence interconnected processes in the body. (01:52–02:51)Explore how exercise, meal timing, hunger, and emotional situations can shape your daily choices. (02:51–04:41)Understand how symptoms and patterns can help you identify areas where your body may need more support. (04:41–05:56)Discover how Melissa helps clients connect the science of hormones with simple, everyday behaviors. (05:56–07:40)Learn how to identify the need behind a habit and create alternative rituals that support relaxation and recovery. (07:40–09:09)Explore Melissa's approach to replacing an automatic evening drink with a different relaxing ritual. (08:18–09:09)Find out where to learn more about Melissa and her Micro Modify Method. (09:09–09:43) 💡 Action PlanPut these ideas into practice with a few manageable steps: Notice your patterns. Pay attention to how your eating, sleep, movement, and stress levels affect how you feel.Fuel your body intentionally. Consider your needs after exercise and avoid ignoring hunger or delaying meals when you need nourishment.Pause during stressful moments. Take a few slow breaths before reacting to an emotional situation, giving yourself time to respond more intentionally.Identify the need behind a habit. If you rely on a particular routine to unwind, ask yourself what you're really looking for: relaxation, comfort, or a transition out of work mode.Experiment with a small alternative. Try a calming evening drink, a few quiet minutes, or another relaxing ritual that fits your lifestyle.Focus on awareness, not perfection. You don't need to become a hormone expert. Start by understanding your patterns and making one thoughtful change at a time. 💛 Ready to Understand Your Hormone Health?Take the free Hormone Freedom Assessment to discover which patterns in your body may be speaking the loudest and receive actionable next steps from Amanda and Helen. Take the assessment here: https://hormone-freedom-assessment.scoreapp.com/ Connect With Melissa LernerLearn more about Melissa and the Micro Modify Method: Website: https://micromodifymethod.com/ Instagram: https://www.instagram.com/micromodifymethod/

    Why Fixing One Hormone at a Time May Be Keeping You Stuck with Melissa Lerner

  4. Oct 27

    Why a 10-Minute Walk May Do More Than a 60-Minute Workout

    Think you need a full hour at the gym to support your health after 40? Think again. In this episode of the Hormone Freedom Podcast, Amanda Hinman and Helen Birney explore how short, consistent movement throughout the day can support metabolic health and why a 10-minute walk may be a more realistic and effective starting point than waiting for the perfect workout window. You'll also learn how everyday environmental exposures, including fragrances, household products, food storage containers, and cookware, may affect your efforts to support hormone health. Amanda and Helen share practical changes you can make at home, from taking short walks after meals to choosing cleaner household and personal care products. If you're dealing with fatigue, weight changes, disrupted sleep, or other midlife health challenges, this episode offers a reminder that you don't have to change everything at once. Small, consistent steps can help you build a more sustainable approach to your health. In This EpisodeDiscover why movement doesn't have to mean a long workout and how short walks can fit into a busy day. (00:00–01:39)Learn why regular physical activity plays an important role in supporting your body's energy use. (01:39–02:27) Understand the relationship between muscle movement, glucose uptake, and cellular energy. (02:27–03:57) Explore the differences between moving throughout the day and completing all your activity in one session. (03:57–05:38) Find out why a shorter walk is still worthwhile when you don't have time for your usual workout. (05:38–06:25)Explore common environmental exposures, including fragrances and household products, that may be worth reviewing. (06:25–07:12)Learn practical considerations for food choices, food storage, and cookware without feeling pressured to replace everything at once. (07:12–08:41)Discover what to consider when choosing personal hygiene, beauty, and household cleaning products. (08:41–09:07)Understand how stress, nutrient intake, digestion, thyroid function, movement, and environmental exposures can fit into a broader approach to health. (09:07–10:44)Learn why manageable, sequenced changes may be easier to sustain than trying to overhaul your entire routine. (10:44–11:03) 💡 Action PlanChoose one small action you can begin today: Take a 10-minute walk. Try walking after lunch or dinner instead of waiting for time to complete a full workout.Move more consistently. Break up long periods of sitting with brief movement breaks throughout your day.Review your home environment. Start by checking the fragrances, cleaning products, or personal care products you use most often.Make one practical swap. Consider a change that fits your needs and budget, such as using glass food storage containers more often.Focus on progress, not perfection. Choose one manageable habit and build from there rather than changing everything at once. Remember, supporting your health doesn't have to mean doing more for longer. Consistency and realistic steps can help you build habits that work with your life. 💛 Ready to Understand Your Hormone Health?Take the free Hormone Freedom Assessment to discover which patterns in your body may be speaking the loudest and receive actionable next steps from Amanda and Helen. Take the assessment here: https://hormone-freedom-assessment.scoreapp.com/

    Why a 10-Minute Walk May Do More Than a 60-Minute Workout

  5. Oct 23

    Why Your Healthy Habits Should Get Simpler When Life Gets Hard with Lindsay Piersol

    What happens when life throws you a curveball and your healthy routines suddenly feel impossible to maintain? Whether you're caring for family, managing a busy schedule, or navigating unexpected challenges, you don't have to do everything perfectly to keep moving forward. In this episode of Hormone Freedom, Amanda Hinman and Helen Birney welcome Lindsay Pearsall, a nurse practitioner who helps women understand and care for their health through faith-based wellness and evidence-informed strategies. Lindsay shares her personal journey navigating autoimmune diagnoses and medication challenges, which led her to explore nutrition, stress recovery, and lifestyle changes. Together, they discuss the difference between seasons of growth and seasons of maintenance, why introducing too many changes at once can lead to decision fatigue, and how small, consistent habits can add up over time. Learn how to simplify your routines, practice patience with yourself, and focus on building a lifestyle that supports your well-being for the long term. In This EpisodeMeet Lindsay Pearsall and discover why healthy habits may need to become simpler during difficult seasons. (00:00–00:47) Understanding seasons of growth versus maintenance when life throws you unexpected challenges. (00:47–01:33)Using simple routines, enjoyable movement, and spiritual connection to stay grounded during busy times. (01:33–02:24) Why small, consistent habits, like prioritizing protein at breakfast, can help you maintain momentum. (02:24–03:48) Lindsay’s personal health journey, autoimmune diagnoses, and the lifestyle changes she explored. (03:48–05:10) Practicing patience, celebrating manageable progress, and avoiding the all-or-nothing mindset. (05:10–06:27)How to prioritize health goals and prevent decision fatigue by making one change at a time. (06:27–07:27)Why overwhelm can get in the way of sustainable health habits and long-term well-being. (07:27–08:12)Building a lasting lifestyle through gradual changes that fit your needs, budget, and circumstances. (08:12–09:22)Where to connect with Lindsay for wellness resources, recipes, exercises, and coaching services. (09:22–10:02) Action PlanIdentify your current season. Ask yourself whether this is a season for growth or maintenance. Give yourself permission to adjust your expectations accordingly.Choose one habit to maintain. It could be preparing a familiar meal, enjoying 20 minutes of movement, prioritizing protein at breakfast, or keeping a consistent morning routine.Make a short priority list. Identify the areas where you most want to improve, such as nutrition, movement, stress management, or sleep. Start with the one that matters most right now.Avoid changing everything at once. Build confidence with one manageable habit before adding another to reduce overwhelm and decision fatigue.Celebrate small wins. Recognize what you're already doing well instead of focusing only on what you haven't accomplished.Build for the long term. When life becomes less demanding, consider adding another supportive habit that fits your lifestyle and resources. Take Your Next Step Toward Hormone FreedomYou don't have to figure out your health journey alone. Take the free Hormone Freedom Assessment to discover which patterns may be affecting your energy, stress response, and digestion, and receive personalized action steps to help you move forward. Take the free Hormone Freedom Assessment: https://hormone-freedom-assessment.scoreapp.com/ Connect with Lindsay Pearsall: Visit Live Lovely Brand and follow her on Instagram @livelovelibrand to explore her wellness resources, newsletter, recipes, exercise guidance, and coaching services.

    Why Your Healthy Habits Should Get Simpler When Life Gets Hard with Lindsay Piersol

  6. Oct 20

    The Health Rules You Learned at 7 May Be Running Your Life at 47

    What if the health habits you struggle with today are connected to beliefs you learned decades ago? From diet culture and body image to putting everyone else first and ignoring your emotions, the messages we absorb in childhood can shape how we approach food, rest, self-care, and our bodies well into midlife. In this episode of Hormone Freedom, Amanda Hinman and Helen Birney explore how early experiences and cultural expectations may influence the way women navigate health after 40. They discuss the outdated rules many women grew up with, including “eat less, move more,” the idea that the number on the scale defines health, and the expectation that women should push through exhaustion without asking for support. You'll also discover why knowing what to do isn't always enough to create lasting change. Amanda and Helen explain how familiar patterns can influence daily habits and why updating those patterns may be an important part of building a more supportive relationship with your body. If you're ready to move beyond old rules and create healthier routines with greater ease, this conversation offers a new perspective. In This EpisodeHow childhood messages about weight, dieting, and body image can influence your health beliefs in adulthood. (00:00–01:11)How early experiences shape your relationship with food, rest, emotions, and asking for support. (01:11–02:20)Why midlife can be an opportunity to question old habits, including people-pleasing, burnout, and using weight as the primary measure of health. (02:20–03:51)How the low-fat movement and calorie-focused dieting influenced generations of women. (03:51–04:49)The cultural messages that encouraged women to ignore body signals, suppress emotions, and put everyone else's needs first. (04:49–06:49)How today's conversations about midlife health emphasize muscle, metabolic health, self-care, and adequate protein. (06:49–08:32)Why changing your health routines can feel difficult even when you understand what you need to do. (08:32–09:45)How unconscious patterns and familiar behaviors can influence your ability to make lasting changes. (09:45–10:30)The computer software analogy: why new health goals may require updating old beliefs and habits. (10:30–11:21)How familiar beliefs about food, rest, body size, and self-worth may affect your sense of safety around change. (11:21–12:13)Why your relationship with your body, beliefs, and daily choices matters when building sustainable routines. (12:13–12:51) Action PlanReflect on the health rules you learned growing up. Ask yourself what your family taught you about food, weight, exercise, rest, emotions, and self-care.Notice which beliefs still influence you. Pay attention to thoughts such as “I need to earn my rest,” “I should put everyone else first,” or “My weight determines my health.”Question outdated rules. Instead of automatically following familiar advice, consider what supports your current needs, energy, and overall well-being.Start with one manageable change. Choose a supportive habit and practice it consistently without expecting yourself to change everything at once.Make room for your own needs. Practice resting, asking for help, and acknowledging your emotions without treating them as signs of weakness. Take Your Next Step Toward Hormone FreedomUnderstanding your body's patterns is a meaningful first step toward making more informed choices about your health. Take the free Hormone Freedom Assessment to discover which patterns may be affecting your energy, stress response, and digestion, and receive personalized action steps to help you move forward. Take the free Hormone Freedom Assessment: https://hormone-freedom-assessment.scoreapp.com/

    The Health Rules You Learned at 7 May Be Running Your Life at 47

  7. Oct 16

    Why Your Body May Need More Play, Not More Discipline After 40 with Shane Kulman

    What if feeling better in your body after 40 isn’t about adding more rules, stricter routines, or greater discipline? What if it starts with bringing more play, joy, and pleasure into your everyday life? In this episode of Hormone Freedom, Amanda Hinman and Helen Birney welcome Shane Coleman, bestselling author, artist, actor, comedian, educator, yoga teacher, and marriage and family therapist. Shane shares how play can help women rethink their relationship with food, movement, and healthy habits, rather than approaching every choice as another task to get right. Discover how reconnecting with your playful side, embracing your inner child, and making ordinary moments more joyful can help you build a more positive relationship with your body and bring more fun into your home and community. You don’t have to wait until you reach a goal to celebrate yourself. You can start enjoying the process right now. In This EpisodeMeet Shane Coleman and explore why your body may need more play, not more discipline. (00:00–00:57)How play helps women let go of perfectionism and the pressure to get everything right. (00:57–01:48)Bringing joy into healthy habits through beautiful meals, celebrations, and playful routines. (01:48–02:36)Why pleasure and celebration don’t have to revolve around food. (02:36–03:26)Finding joy in the little things and creating more playful everyday experiences. (03:26–04:09)Reconnecting with your inner child and understanding what playful self-expression means as an adult. (04:09–05:32)How play can transform routine health habits from feelings of restriction into enjoyable experiences. (05:32–06:27)Balancing your inner child with your grown-up self to support joy, independence, and connection. (06:27–07:57)Using personal style and self-expression to reconnect with parts of yourself that want to be seen. (07:57–08:59)Bringing more fun into family life, community traditions, and everyday rituals. (08:59–10:53)Where to connect with Shane Coleman and learn about her offerings. (10:53–11:36)Discover Shane’s workbook, F Your Fears, and learn how she encourages people to move from fear toward joy. (11:36–12:14) Action PlanMake one everyday activity more playful. Dress up your dinner table, use your favorite teacup, play music while cooking, or turn an ordinary meal into a celebration.Let go of the pressure to do everything perfectly. Instead of treating healthy habits like a checklist, look for ways to make them enjoyable and sustainable.Reconnect with your playful side. Wear something that makes you feel confident, dance to your favorite song, or try an activity simply because it brings you joy.Bring your family into the fun. Create a weekly fun dinner, dance together before a meal, or establish a small celebration ritual.Put play on your calendar. Make room for joy intentionally so it doesn’t disappear when life gets busy. Take Your Next Step Toward Hormone FreedomYour body may be giving you clues about what it needs. Take the free Hormone Freedom Assessment to discover which patterns may be affecting your energy, stress response, and digestion, and receive personalized action steps to help you move forward. Take the free assessment: https://hormone-freedom-assessment.scoreapp.com/ Connect with Shane Coleman: Follow her on Instagram at @Enchantress Shane for more inspiration, upcoming offerings, and information about her workbook, F Your Fears.

    Why Your Body May Need More Play, Not More Discipline After 40 with Shane Kulman

  8. Oct 13

    Why The Biggest Loser Approach Doesn't Work For Women Over 40

    Have you tried Weight Watchers, keto, intermittent fasting, or countless other diets, only to find the weight returning? In this episode of Hormone Freedom, Amanda Hinman and Helen Birney explore why traditional weight-loss approaches can leave women over 40 feeling frustrated, exhausted, and stuck in a cycle of dieting, guilt, and shame. They explain why struggling to maintain weight loss isn't necessarily a failure of willpower and why a more comprehensive approach to health matters. Through the example of Donna Marie, Amanda and Helen discuss how chronic stress, nervous system patterns, and potential nutrient deficiencies may contribute to challenges with energy, sleep, digestion, and overall well-being. They explore how busy schedules, skipped meals, relying on caffeine, and late-night snacking can become part of a recurring cycle when women feel overwhelmed and depleted. You'll learn why sustainable progress starts with understanding your body's needs rather than continually starting another restrictive plan. Amanda and Helen share how identifying underlying patterns, prioritizing nourishment, and making manageable lifestyle changes can help you move away from all-or-nothing thinking and toward a more supportive, sustainable approach to midlife health. In This EpisodeWhy traditional diets can leave women feeling frustrated when weight returns. (00:00–01:02)What the discussion of The Biggest Loser study reveals about metabolic adaptation and long-term weight maintenance. (01:02–02:38)How repeated dieting and stress may affect your relationship with food, your nervous system, and your health habits. (02:38–04:31)The cycle of starting a new diet or workout plan with good intentions, then facing unexpected life challenges. (04:31–05:36)How overwhelm can lead to skipped meals, excess caffeine, late-night snacking, and feelings of guilt and shame. (05:36–07:07)Donna Marie's experience with repeated diets, digestive concerns, sleep difficulties, and feeling stuck. (07:07–07:57)How deeper assessment helped identify potential nutrient shortfalls despite Donna Marie's efforts to eat healthily. (07:57–09:28)Why targeted support and simple, sustainable habits can be more helpful than guessing or trying random supplements. (09:28–10:01) Action PlanStep out of the dieting cycle. Instead of immediately starting another restrictive plan, reflect on what has and hasn't worked for you over time.Notice your stress patterns. Pay attention to what happens when life gets busy, including skipped meals, relying on caffeine, or eating late at night.Prioritize consistent nourishment. Make regular meals and balanced nutrition easier by planning simple options you can maintain during demanding days.Support your nervous system. Build in breaks, calming routines, and opportunities to recover instead of pushing through exhaustion.Be curious about underlying needs. If fatigue, sleep difficulties, or digestive symptoms persist, discuss them with a qualified healthcare professional who can help assess possible contributing factors.Choose sustainable progress over perfection. Focus on one manageable change at a time and build from there without guilt or shame. Take the Free Hormone Freedom AssessmentAre you tired of guessing what your body needs? Take the free Hormone Freedom Assessment to discover which patterns may need your attention and receive actionable steps from Amanda and Helen to help you move forward. Take the assessment: https://hormone-freedom-assessment.scoreapp.com/

    Why The Biggest Loser Approach Doesn't Work For Women Over 40
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About

Hormone Freedom is the podcast for women over 40 who want freedom from the confusion of midlife health — not freedom from hormones. If you're doing all the “right” things but still struggling with fatigue, stubborn weight gain, brain fog, disrupted sleep, or simply not feeling like yourself, Amanda Hinman and Helen Birney help you connect the dots. Each episode blends functional medicine insight, practical coaching, and real-life perspective to help you ask better questions, recognize possible patterns, and make realistic choices that support your energy, strength, sleep, and confidence. With more than 40 years of combined experience, Amanda and Helen are health practitioners, coaches, best-selling authors, entrepreneurs, and moms who know that health advice only matters if it works in real life.

Information

  • Creator
    Amanda Hinman
  • Years Active
    2026
  • Episodes
    27
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Amanda Hinman
  • Show Website
    Hormone Freedom