IGNITEHer Wellness Podcast

Traci

IGNITEHer Wellness is a podcast about enlightening females of all ages how to utilize their unique cycle, (AKA Infradian Rhythm or menstrual cycle) to guide their nutrition, exercise and lifestyle choices.  Whether you just started your period or you are in menopause, there are specific actions YOU can take to optimize your health, helping to reach any goal you desire!Join the conversation and find out how you can empower yourself and other women to take charge of their life by learning more about how their unique body works.  Help bring awareness to women's UNIQUE  and POWERFUL rhythm!

  1. 3d ago

    Testosterone in Women: The Truth About Hormones, Health & Medical Freedom

    Send us Fan Mail Testosterone isn't just a man's hormone—and women deserve to understand what it means for their health. In this episode of the Train With Fire podcast, we're breaking down the conversation around testosterone in women, especially during perimenopause and menopause. Why does testosterone matter? Can you have symptoms even when your labs fall within the “normal” range? And why do dosing, delivery methods, and medical oversight matter? We're also exploring the FDA's current review of testosterone use in menopausal women, why testosterone remains a controlled substance, and the growing conversation around women's access to evidence-based hormone care and medical freedom. We'll discuss what the research actually supports, where the science still has gaps, and why women deserve to be heard rather than having their symptoms dismissed—or being promised that one hormone will fix everything. Because women's health deserves better research, better conversations, and individualized care. 🔥 In this episode, you'll learn: Why testosterone matters for women's healthWhat the FDA is reviewing and what it means for womenWhy “normal” lab results don't tell the whole storyHow dosing and delivery methods affect safetyWhat women should know before considering testosterone therapyHow to advocate for yourself while making informed healthcare decisionsLet's move beyond the hype, ask better questions, and put women's health at the center of the conversation. Train With Fire: Science-backed wellness. Stronger women. Better health. Grab Your Free Hormone & Energy Reset Guide: GET THE GUIDE Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  2. Sep 29

    Exhausted After 40? 5 Things I'd Change Right Now If I Was Tired All the Time

    Send us Fan Mail Feeling exhausted after 40? In this episode, I share the 5 things I changed first to improve energy, support hormones, build strength, and stop feeling tired all the time. Learn practical strategies for perimenopause, menopause, sleep, protein, recovery, and sustainable health without extreme diets or over-exercising.  Grab my Free Guide: Midlife Hormone & Energy Reset #Perimenopause #Menopause #HormoneHealth #WomenOver40 #MidlifeHealth #TrainWithFire #Fatigue #HealthyAging #FitnessOver40 #StrengthTrainingForWomen Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  3. Sep 24

    14 Hormone Health Myths Keeping Women Stuck (And What Science Actually Says)

    Send us Fan Mail Think your hormones are broken? That you just need more supplements, less carbs, or harder workouts? Not so fast. In this episode, we're busting 14 of the biggest hormone health myths women hear every day—from "weight gain is just part of aging" to "stress doesn't affect hormones" and "more exercise is always better." You'll learn what the research actually says about hormones, metabolism, sleep, stress, nutrition, and why some popular advice may be making things worse. No fear tactics. No magic pills. Just science, practical strategies, and a few reality checks along the way. Because hormone health shouldn't feel like a full-time job. Don't forget to grab my FREE MIDLIFE AND HORMONE ENERGY RESET GUIDE Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  4. Sep 1

    When the Plan Changes: Running, Recovery & What My Knee Taught Me About Midlife Strength

    Send us Fan Mail After a summer filled with travel, hiking, running, and an unforgettable trip to Italy, I found myself facing something I never expected—a meniscus root repair and a temporary pause from running. In this comeback episode of the Train With Fire Podcast, I'm sharing the story of how a nagging knee issue that began in the spring gradually evolved into surgery, what I've learned during recovery, and why this experience has reinforced one of my core coaching beliefs: We don't quit because the plan changes. We change the plan. In this episode, we'll talk about: ✔️ The early signs that something wasn't right with my knee ✔️ How summer hiking and travel accelerated the problem ✔️ The emotional side of being sidelined from running ✔️ Why your identity can't depend on what your body can do today ✔️ The mindset shifts helping me navigate recovery ✔️ How this experience is shaping the future of Train With Fire ✔️ Why women in midlife need strategy—not punishment—to reach their goals Whether you're recovering from an injury, navigating perimenopause, struggling with changing body composition, trying to start running, or simply feeling frustrated that what used to work no longer does, this episode is for you. Because your body isn't broken. It may just be time for a different plan. 🔥 Learn more about the upcoming Train With Fire 6-Week Transformation Challenge designed to help women build strength, improve energy, lose inches, and create sustainable habits for long-term health and longevity. Train smart. Fuel well. Get stronger. Live fully. Don't forget to grab my MIDLIFE HORMONE & ENERGY RESET GUIDE Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  5. Mar 6

    Why Anxiety, Depression, and ADHD Feel Worse in Perimenopause (And What Your Brain Actually Needs)

    Send us Fan Mail Many women experience worsening anxiety, depression, and ADHD symptoms during perimenopause—but it’s not “just stress.” In this episode, Traci Herridge explains the neuroscience behind hormone fluctuations, how estrogen affects the brain, and why midlife women often feel mentally overwhelmed during this transition. Learn science-based strategies to stabilize mood, support dopamine and serotonin, and protect mental health through sleep, movement, nutrition, and lifestyle habits. Are your hormones optimized?  (there is no such thing as "balanced" btw:). Check out my MIDLIFE HORMONE & ENERGY RESET GUIDE! Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  6. Feb 18

    Midlife Sleep Reset: The Science of Hormones, Cortisol & Recovery for Women 40+

    Send us Fan Mail Struggling with sleep in your 40s and 50s? Waking at 3am, wired but exhausted? In this episode, we break down the science of midlife sleep and how shifting estrogen, progesterone, and cortisol impact fat loss, muscle recovery, running performance, and hormone balance. You’ll learn: Why sleep becomes harder in perimenopause and menopauseThe cortisol–blood sugar connection behind 2–3am wakeupsHow poor sleep affects belly fat, muscle loss, and metabolismWhy sleep is the secret weapon for runners and strength training in midlifeA simple, realistic sleep reset plan for busy womenIf you want better energy, improved recovery, balanced hormones, and sustainable fat loss — this episode is your science-forward guide. Perfect for women 40+, runners, strength trainers, and busy professionals navigating perimenopause. Grab my MIDLIFE HORMONE & ENERGY RESET GUIDE Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  7. Feb 5

    How to Train in Midlife to Support Hormones, Metabolism & Fat Loss After 40

    Send us Fan Mail If your workouts suddenly stopped working after 40, it’s not your motivation — it’s your hormones. In this episode, women’s health and fitness coach Traci Herridge breaks down the science behind training during perimenopause and midlife, including how estrogen, cortisol, and insulin sensitivity affect fat loss, muscle, metabolism, and recovery. You’ll learn exactly how to structure strength training, cardio, walking, and recovery to support hormone balance instead of burning out your body. This episode covers:  ✔️ Best workouts for women over 40  ✔️ How strength training improves hormone balance & metabolism  ✔️ Why too much cardio and HIIT can backfire in midlife  ✔️ How to train for fat loss without wrecking hormones  ✔️ Simple weekly training structure for busy women Whether you’re navigating perimenopause, menopause, or midlife weight changes, this episode will help you train smarter — not harder — and finally work with your hormones. 🎧 Perfect for women over 40, runners, busy professionals, and anyone looking for science-backed fitness for hormone health. Grab my MIDLIFE HORMONES & ENERGY RESET GUIDE https://trainwithfire.myflodesk.com/h32gquqbul Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  8. Jan 28

    Out of Survival Mode: Why Training Harder Isn’t Working

    Send us Fan Mail Midlife changes everything—especially how your body responds to stress and exercise. This podcast explains the physiology behind fatigue, insulin resistance, and stalled progress, and teaches women how to train for energy, longevity, and metabolic health.  Ready to feel good again?  👉 Grab The Feel Good Formula and learn how to train for real life. Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

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About

IGNITEHer Wellness is a podcast about enlightening females of all ages how to utilize their unique cycle, (AKA Infradian Rhythm or menstrual cycle) to guide their nutrition, exercise and lifestyle choices.  Whether you just started your period or you are in menopause, there are specific actions YOU can take to optimize your health, helping to reach any goal you desire!Join the conversation and find out how you can empower yourself and other women to take charge of their life by learning more about how their unique body works.  Help bring awareness to women's UNIQUE  and POWERFUL rhythm!

Information

  • Creator
    Traci
  • Years Active
    2026
  • Episodes
    50
  • Rating
    Clean
  • Copyright
    © 2026 IGNITEHer Wellness Podcast
  • Show Website
    IGNITEHer Wellness Podcast