IGNITEHer Wellness Podcast

Traci
  • 0.0 (0)
  • Health & Fitness

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. 1d ago

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

    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 FREE Feel Good Again Formula Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  2. Mar 6

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

    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 hormone checklist and see how you're doing!  HORMONE CHECKLIST Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  3. Feb 18

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

    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 FREE HORMONE BALANCE CHECKLIST! Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  4. Feb 5

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

    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 FREE HORMONE HEALTH CHECKLIST BELOW! https://trainwithfire.myflodesk.com/h32gquqbul Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  5. Jan 28

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

    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!

  6. Jan 9

    Heal Your Hormones & Restore Your Energy Naturally

    Are you feeling exhausted, stressed, or out of balance — especially in midlife? In this video, you’ll learn how to heal your hormones naturally and restore your energy without dieting, detoxing, or pushing harder. We cover: Why hormones are never perfectly balanced — they’re optimized for each individualHow blood sugar impacts hormone health, fatigue, and weightSimple ways to lower cortisol and reduce stress naturallyHormone support for perimenopause and beyondWhy traditional health advice stops working in midlifeThis video is for women who want sustainable energy, better mood, and hormone support that works with their body — not against it. ✨ Free Hormone Balance Checklist  👍 Like, subscribe, and share if you’re ready to stop fighting your hormones and start supporting them naturally. #HormoneHealth #PerimenopauseSupport #MidlifeWellness #HealYourHormones #WomensHealth Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  7. 10/03/2025

    “Recover Stronger: Supporting Your Body in Perimenopause”

    Most women in perimenopause are told to “push harder” or “slow down”—but the truth is, recovery is where the magic happens. Hormonal changes shift how our bodies heal, adapt, and respond to training. In this 10-minute episode, I share why recovery is more important than ever during perimenopause and practical ways to improve it. From sleep and nutrition to stress management and active rest, you’ll walk away with simple steps to feel stronger, recover faster, and keep doing what you love. Don't stop here, grab your FREE, FEEL GOOD AGAIN FORMULA HERE! Thanks for joining me and please like, share and comment if you liked this cast today! Thanks for listening!  Follow me on Facebook or Instagram or head straight to my Website!

  8. 09/25/2025

    When Running Isn't Enough: My Shift Into Perimenopause

    For most of my life, running and fitness were my answer to everything. Stress? I ran it out. Heartbreak? I trained harder. Pressure from work and raising kids? Lacing up was my outlet. Movement was always the solution. But then perimenopause hit — seemingly out of nowhere — and for the first time, I couldn’t outwork my body. The harder I pushed, the more it pushed back. Suddenly, my old strategies weren’t working, and I was faced with a reality that shocked me: to feel better, I needed to lean into the opposite of what I’d always done — more rest, more sleep, more recovery, and tools for relaxation. In this episode, I share:  💡 My raw experience with the sudden shift of perimenopause  🏃‍♀️ How running went from my outlet to my wake-up call  🛑 Why you can’t simply “out-train” hormonal changes  🌱 What new strategies I’ve discovered to support performance, health, and sanity in this new season If you’ve ever felt blindsided by perimenopause or frustrated that your go-to solutions suddenly stopped working, you’re not alone. This conversation is about honesty, adaptation, and finding new ways to thrive when your body changes the rules. Learn how to move, lift, and recover in a way that supports your hormones, energy, and strength!  Grab the FREE GUIDE! 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
    47
  • Rating
    Clean
  • Copyright
    © 2026 IGNITEHer Wellness Podcast
  • Show Website
    IGNITEHer Wellness Podcast