ChangeHER Navigating Change Together

Stephanie Mitchell
  • 5.0 (5)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40’s, 50’s and 60’s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement or a big move are just a few major shifts we experience. ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized. From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together!

  1. 10/26/2025

    The Weight of Midlife: Understanding Hormones, Health, and Change

    Welcome back to another episode of ChangeHER. I am so happy you are joining me for this episode. I have the honor of speaking with Adrian Thompson about a challenge many women face in midlife and that is weight gain. We talk about why weight gain happens and how we can best care for ourselves.  Adrian Thompson, PA-C, is a nationally certified physician associate, Menopause Society Certified Practitioner, and founder of Vida Women’s Health—a virtual medical practice providing personalized, evidence-based care for women in midlife. Adrian specializes in menopause management, medical weight care, and sexual health, offering both hormone and non-hormone treatment options, including prescription medications tailored to each woman’s needs.  A breast cancer previvor and survivorship advocate, Adrian combines her clinical expertise with personal insight to guide women through perimenopause and beyond with confidence. Her mission is to demystify hormone therapy, deliver compassionate, science-backed care, and ensure every woman feels seen, heard, and supported—especially during a stage of life too often misunderstood. Check out all Adrian’s website at https://www.vidawomenshealth.com Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40s, 50s, and 60s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement, or a big move are just a few major shifts we experience.  ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized.  From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together! ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness.  You can connect with Stephanie by emailing ⁠stephanie@stephaniemitchellfitness.com⁠  Website: ⁠www.stephaniemitchellfitness.com⁠ Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production ⁠www.varsitysoundpro.com⁠

    30 min

  2. 09/28/2025

    The Midlife Rumbling Part 1

    In the episode, Stephanie shares her thoughts about The Midlife Rumbling. The ground shifts. The walls we built—expectations, roles, identities—start to crack. It feels unsettling, even scary. But the rumbling isn’t here to destroy us. It’s here to awaken us. It shakes loose what no longer serves us so we can step into new strength, wisdom, and freedom. These thoughts were inspired by a show she watched with her son called Attack on Titan and the work of Brené Brown. Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40s, 50s, and 60s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement, or a big move are just a few major shifts we experience.  ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized.  From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together! ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness.  You can connect with Stephanie by emailing ⁠stephanie@stephaniemitchellfitness.com⁠  Website: ⁠www.stephaniemitchellfitness.com⁠ Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production ⁠www.varsitysoundpro.com⁠

    7 min

  3. 09/07/2025

    Daily Self Care and a Pocket Retreat

    In today’s episode, Stephanie speaks with Alison K about making time to take care of ourselves. Alison shares why we don’t currently make time and how her ‘Pocket Retreat” can help us prioritize ourselves. I am so excited to share this conversation with you.  Alison is a veteran swimmer and lifelong fitness enthusiast—first as a competitive swimmer and then a bodybuilding career before beginning her business. An established fitness expert and coach for 30+ years, in the health, fitness, and coaching industry—she’s helped thousands of people and groups achieve fitness and longevity goals. Alison Katschkowsky is an established fitness expert and coach for over 30 years—and owns CU Fitness-a health and fitness ‘hybrid’ business—where she has most recently pivoted more to serving more business owners, leaders, and influencers in the health, fitness, wellness and health care spaces to help them innovate and grow their businesses using the online space incombination with in person offerings. Retreat experiences are one of the biggest offerings in her company. She’s taken her system that she uses and now offers consulting for other business owners who want to learn how to effectively design and monetize their own retreats and events in their businesses. Tune in for her podcast ‘The Ultimate Journey of Self Care’ across most platforms. Alison has also been a member of the Exercise and Sports Science faculty at Meredith College in Raleigh, NC, for close to 25 years. More about Alison. Helping you INNOVATE yourself YOUR WAY--and your business, so you can live your BEST life.     The HYBRID Business Model IS the way of the Future--maximizing BOTH in-person Experiences and Online.   Home | Alison K (thealisonk.com) Coming soon--The 360 Club--your 'one stop shop' for all things health and fitness, movement, business strategy and monetization, retreats and community, and more!  Get on the wait list for more details! https://thealisonk.com/innovation-avenue-360 Have you listened to Our PODCASTS? Tune in for 'The Ultimate Journey of Self Care' AND 'Creating the World's Best Client Experiences'  Tuesday and Thursday mornings at 10 am on Captivate!  subscribe here:  https://the-ultimate-journey-of.captivate.fm/ We are on all major podcast platforms! Head over to our website:  Ultimate Podcasts | Alison K (thealisonk.com)    Destination Fitness Retreats for 2025 and Beyond!   Where? Ask us!   Get our FREE weekly 'Retreat Journal' sent to your inbox every Wednesday! https://thealisonk.com/retreat-journal-sign-up Like us on Facebook!   https://www.facebook.com/CUFitness360/ Instagram @thealisonk Twitter:  @ahkats  Threads: @thealisonk LinkedIn:   Alison Katschkowsky | LinkedIn Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40s, 50s, and 60s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement, or a big move are just a few major shifts we experience.  ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized.  From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together! ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness.  You can connect with Stephanie by emailing ⁠stephanie@stephaniemitchellfitness.com⁠  Website: ⁠www.stephaniemitchellfitness.com⁠ Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production ⁠www.varsitysoundpro.com⁠

    31 min

  4. 08/17/2025

    It’s Not Just In Your Head

    In this episode, we dive into a topic that affects millions of people but is rarely talked about openly—medically unexplained symptoms. Did you know that 40% of primary care visits in the U.S. involve symptoms without a clear biological cause? Yet only 25% of those cases ever receive a definitive answer. This leaves both patients and providers feeling frustrated, unheard, and stuck in an endless cycle of referrals and tests. Today’s guest, Dr. Susan Trachman, knows this struggle all too well. A leading expert in psychosomatic medicine and the voice behind the widely-read Psychology Today blog, It’s Not Just in Your Head, Dr. Trachman has spent her career helping patients who feel dismissed or misunderstood by the healthcare system. In her groundbreaking book, It’s Not Just in Your Head, she empowers readers to become their own detectives, providing tools, real patient stories, and evidence-based strategies to uncover the truth behind these puzzling symptoms. From cardiac issues to autoimmune disorders, Dr. Trachman gives us hope—and answers. You can read Dr. Trachman’s blog here! https://www.psychologytoday.com/us/blog/its-not-just-in-your-head Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40’s, 50’s and 60’s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement or a big move are just a few major shifts we experience.  ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized.  From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together! ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness.  You can connect with Stephanie by emailing ⁠stephanie@stephaniemitchellfitness.com⁠  Website: ⁠www.stephaniemitchellfitness.com⁠ Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production ⁠www.varsitysoundpro.com⁠

    52 min

  5. 08/10/2025

    The Female Advantage

    In this episode, Stephanie speaks with Moira Lethbridge about the Female Advantage and the gift of receiving. Often times, women can get carried away doing the day to day and be left thinking, “Is this all that there is in life?” Whether you are a female leader managing your household or a leader within a company, it is essential for you to take time to make space in your day to just breathe and allow yourself to receive the whispers and gifts that may be coming to you. We are worthy of care, time and space to live the fullest life we deserve to live.  Moira Lethbridge, M.Ed., executive coach, author, and former CEO, draws on 25+ years of leadership experience to help individuals and organizations boost performance, balance success with well-being, and achieve clarity. As principal of Lethbridge & Associates, she coaches CEOs, entrepreneurs, and female leaders in male-dominated industries, offering insights from her lived journey and expertise on “The Female Advantage.” Moira is also the MBA Executive-In-Residence at the University of Richmond and author of Savvy Woman in 5 Minutes a Day and The Gift of Receiving. You can visit her site at https://moiralethbridge.com THE FEMALE ADVANTAGE COMMUNITY The Female Advantage Community — a free space Moira created for women who are ready to reconnect with their spark, especially if it’s felt dimmed by all the roles and responsibilities we carry. Inside, you’ll find short videos, honest conversations, and gentle reminders that your light still matters — just as you are. Here’s the link if you’d like to join:https://www.facebook.com/groups/femaleadvantagecommunity Books by Moira Savvy Woman: Make Time For A Life That Matters - www.savvywomanbook.com The Gift of Receiving - Release the Shame and the Guilt That Hold You Back You From a Rich and Delicious Life -  https://www.amazon.com/Gift-Receiving-Release-Shame-Delicious/dp/1936961490/ref=sr_1_1?crid=26Z9KODIOOXRH&dib=eyJ2IjoiMSJ9.P-byssK-Ydqk1uLg1ylLJEzHrsmAl7EoScasX_eoRyGi_9aZPawIMUda_NU12X47qgGm7H5JvPXeT0xBtrWIqO-VZQOGfWsV2Nta4kFWg9pe0LqCyPJCTkX3uTZH_ybpMdMdfiYMtR482iLZJc3LHsQjmtKeZXpNzni4NWOriSBUMhX56ELGzVq-IbHBSy9qmjwF7GvWFKp0FOhds1V9lDCZU0DQrAnGFWaZBrmXS_U.UU5iuMvtl-tWUTQLatOtjaX8io5aS5D0n7SvuUBxzDk&dib_tag=se&keywords=the+gift+of+receiving&qid=1753389469&sprefix=The+Gift+of+rece%2Caps%2C106&sr=8-1 Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40’s, 50’s and 60’s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement or a big move are just a few major shifts we experience.  ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized.  From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together! ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness.  You can connect with Stephanie by emailing ⁠stephanie@stephaniemitchellfitness.com⁠  Website: ⁠www.stephaniemitchellfitness.com⁠ Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production ⁠www.varsitysoundpro.com⁠

    28 min

  6. 07/14/2025

    What They Don't Tell You about Menopause

    Welcome to ChangeHER. In this episode, I talk with Dr. Heather Johnson about her book “What They Don’t Tell You About Menopause”. What I love about this conversation is her realness with us and the ability to have the embarrassing or tough conversations.  Dr. Heather L. Johnson is a board-certified, recently retired (12/31/2023), award-winning obstetrician-gynecologist (OB-GYN) after practicing for more than 45 years, and delivering more than 3,500 babies. Prior to her retirement, Dr. Johnson was Managing Physician at Reiter, Hill & Johnson, an Advantia practice, with offices in Washington DC, Chevy Chase, MD, and Falls Church, VA. Though now recently retired from practicing, she continues to be involved in women’s health care and education, including community activities that support, foster, and facilitate their promotion. Dr. Johnson is an active member of the National Menopause Foundation’s (NMF) Medical Advisory Committee (MAC) and a member of the Women’s Wellness, Health & Aging Project at Johns Hopkins Medicine. She is the grants co-chair of the Health and Wellness Focus Area Committee, Membership chair, and a founding member of the Impact 100 DC chapter, and a co-chair of the membership committee as well as serves both the steering committee and the grants committee of the Baltimore Women’s Giving Circle. She previously served on boards and committees at Columbia Hospital for Women, Sibley Memorial Hospital, Hospital for Sick Children, Mary’s Center, The Landon School, and Stoneridge. In her books about pregnancy and menopause, she shares what she has learned throughout her career, fact-filled and up-to-date medical insights, humorous anecdotes, and “Dr. J’s Pearls” of bite-sized advice & information. Dr. Johnson has been one of the top doctors in the Washington, DC area for Obstetrics and Gynecology as voted by her peers in both the annual Washingtonian Magazine's Top Doctors list since 2007 (and was featured in & appeared on the cover of its November 2023 issue!) through her retirement in 2023 and in the Bethesda Magazine's Top Doctors list since its 2019 inaugural biennial issue through her retirement in 2023. Dr. Johnson received her M.D. at Yale University School of Medicine and completed her residency training in Obstetrics and Gynecology at Walter Reed Army Medical Center, then located in Washington, DC. Dr. Johnson is Board Certified in Obstetrics and Gynecology, as well as a Fellow of the American College of Obstetrics and Gynecology (ACOG) and a Fellow of the American College of Surgeons (ACS). She served in the U.S. Army for eight years prior to going into private practice in 1987. She has two Children and grandchildren. Enjoy the episode.

    39 min

  7. 06/30/2025

    What Everyone Needs to Know about Pelvic Health

    Welcome to ChangeHER, where we navigate change together. In this episode, I have the pleasure of speaking with McCaul Butcher about a topic that we can often shy away from because it can be uncomfortable: pelvic health.    McCaul is a Physical Therapist with nearly a decade of experience in both orthopedic and pelvic health physical therapy. She takes a full-body, holistic, movement system approach to help patients get back to doing the things they love as quickly and efficiently as possible. McCaul would like everyone to remember: While symptoms of pelvic floor dysfunction are common, they are not normal,  and you don't have to suffer. McCaul is local to Northern Virginia, and when she is not treating patients or reading about all things pelvic health, she enjoys working out and spending time with her husband and two young boys.  As a disclaimer, this is meant to be for information and education purposes only, and this is not medical advice and does not take the place of individualized care provided by your doctor or local doctor of physical therapy.  I am so grateful for this conversation, and I hope you enjoy it.  Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40’s, 50’s and 60’s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement, or a big move are just a few major shifts we experience.  ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized.  From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together! ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness.  You can connect with Stephanie by emailing ⁠stephanie@stephaniemitchellfitness.com⁠  Website: ⁠www.stephaniemitchellfitness.com⁠

    31 min
  8. The Power of Community in Midlife

    06/16/2025

    The Power of Community in Midlife

    Welcome to ChangeHER where we navigate change together. In this episode, I have the pleasure of speaking with Tamsen Fadal, author of the NY Times Best Selling "How To Menopause" & EP of the groundbreaking documentary “The M Factor.” Tamsen is an Emmy award-winning journalist, documentary filmmaker, and menopause advocate. Known as social media’s midlife mentor, her candor and relatability have established her as a leading voice in the menopause space with a passionate, loyal social media audience.  Tamsen is the creator, producer and co-executive producer of the PBS documentary The M Factor, Shredding the Silence on Menopause which is the first documentary of its kind confronting the neglected menopause crisis, challenging societal and medical shortcomings, and advocating for a revolutionary approach to women’s health. She is such a joy to be with and has become a big sister to many of us.  Thanks for listening. I hope you enjoy this conversation.  Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40’s, 50’s and 60’s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement or a big move are just a few major shifts we experience.  ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized.  From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together! ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness.  You can connect with Stephanie by emailing ⁠stephanie@stephaniemitchellfitness.com⁠  Website: ⁠www.stephaniemitchellfitness.com⁠ Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production ⁠www.varsitysoundpro.com⁠

    23 min
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Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40’s, 50’s and 60’s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement or a big move are just a few major shifts we experience. ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized. From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together!

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