ChangeHER Navigating Change Together

Stephanie Mitchell

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. 1D AGO

    Better Outside Together

    Welcome back to ChangeHER, where we practice navigating midlife with health, energy and resilience.  I am thrilled you are here. In this episode, my conversation is with Nechumah Getz, founder of Better Outside Together, an outdoor community built for women navigating midlife. She spent more than 25 years in leadership roles, including serving as a COO, and then experienced two layoffs in two years. That pushed her to step back and ask what she wanted the next chapter of her life to look like. At the same time, she was going through many of the things midlife brings: an empty nest, menopause, and the realization that existing relationships change at this stage of life. She had built a real walking community during the pandemic, and when she moved, she felt the loss of it immediately. She has always loved hiking, and midlife gave her the confidence to build something around it. She built Better Outside Together so women can move their bodies, build strength, and find real connection outdoors. During this conversation, we talk about the importance of community and being outside, especially during midlife. Nechumah leads weekday and weekend hikes for midlife women. She will be offering retreats this fall and also host corporate retreats.  In our conversation, we dig into why community and time outside matter so much during this season of life. Nechumah leads weekday and weekend hikes for midlife women, and she'll be offering retreats this fall, including corporate retreats as well. A personal note: since recording this episode, I have been on a hike with her myself, and it was wonderful. If you're in the DMV, I highly recommend it. Better Outside Together is a partner and sponsor of the ChangeHER Community and podcast! You can find Nechumah and Better Outside Together at https://www.betteroutsidetogether.com/ Instagram https://www.instagram.com/betteroutsidetogether 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 the ChangeHER Community.  Website: ⁠www.changehercommunity.com Instagram: @changehercommunity LinkedIn: Stephanie Mitchell Varsity Sound Production ⁠www.varsitysoundpro.com⁠

    24 min

  2. APR 27

    Toxic Beauty–What's Really In Your Skincare

    Welcome to ChangeHER, where we navigate midlife with health, energy and resilience. I am so happy to bring this conversation to you.  Lindsey Walsh is Founder & CEO of Juventude Skincare. After spending 20+ years working for CEB and Gartner, Lindsey opted to shift gears after being diagnosed with breast cancer at 37 years old. As a mother of two wonderful daughters, she wanted to do something more meaningful with her skills for women in general. During recovery from her extensive cancer treatment (including surgery, chemotherapy, radiation therapy, hormone therapy and clinical trials) Lindsey had learned a lot about integrative oncology and endocrine disruptors in everyday life. Now, she is looking to address the problem by creating a skincare line that is optimized for the needs of cancer survivors and women conscious of their evolving hormones.  Lindsey is a mother of two daughters, Georgia and Clara, and wife to Luis who is an 8th grade science teacher in FCPS. She is a certified economic forecaster, has a masters in Applied Economics from Johns Hopkins and undergraduate degrees in International Relations and Economics from The University of Virginia.  You can check out products of Juventude Skincare at https://www.juventudeskincare.com/ Check them out on Instagram @juventudeskincare This episode of ChangeHER was brought to you by Better Outside Together. You can find them at betteroutsidetogether.com and on Instagram @betteroutsidetogether New Website! www.changehercommunity.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 the ChangeHER Community.  Website: ⁠www.changehercommunity.com Instagram: @changehercommunity LinkedIn: Stephanie Mitchell Varsity Sound Production ⁠www.varsitysoundpro.com⁠

    41 min

  3. APR 20

    Sit Down and Stop Pushing Through with Dr Joy'El Ballard

    Welcome to the conversation. Thank you for listening. I am so grateful you are here to listen to an episode that I think many of us will relate to.  Here is a little about our guest today.  Dr. Joy'El Ballard, known as The Menopause Mogul, is a trailblazing figure in menopause health and entrepreneurship. As a board-certified Obstetrician/Gynecologist, Menopause & Midlife Wellness Strategist and Coach, she empowers women, especially Black women, over 40 to navigate through their menopausal journey with grace and resilience. As the visionary behind the Menopause Moguls™ online coaching program, Dr. Ballard is dedicated to helping midlife women of color reclaim their power and joy during this transformative phase of life. Her mission is to equip women with the tools they need to launch their own businesses with renewed energy, clarity, and focus, enabling them to create lives that align with their deepest desires. A distinguished Certified Menopause Practitioner and bestselling author of "Loving Me, Myself and Her: Through Perimenopause & Beyond," Dr. Ballard brings a wealth of expertise and insight to her work. She is also the host of the Menopause Moguls™ Podcast, where she shares invaluable wisdom and guidance on navigating the menopausal journey with grace and confidence. Dr. Ballard's contributions extend beyond the realm of healthcare, as she is also a respected writer and media personality. Her work has been featured in prominent publications such as Business Men and Women of Color Magazine, Vision & Purpose Magazine, and His Favor Magazine. She has graced the screens of "Our Voices" TV show on Voice of America, Dana Being Dana TV show, and has been a guest on WHUR 96.3 radio for Medical Monday and Women's Wednesday. Dr. Ballard's academic journey began with a Bachelor of Science in Psychology from Syracuse University, followed by a medical degree from the State University of New York at Buffalo. She completed her residency training in Obstetrics & Gynecology at Sinai Hospital of Baltimore, where she was recognized for her exceptional leadership as Administrative Chief Resident and honored with the prestigious "Attending Award." Certified by the American Board of Obstetrics & Gynecology and a proud member of The Menopause Society, Dr. Ballard's commitment to excellence is unwavering. With over 13 years of experience in private practice, Dr. Ballard has transitioned seamlessly into her role as the Founder of Menopause Moguls™, where she continues to inspire and empower women through coaching and speaking engagements. Her integrative approach to women's health emphasizes the importance of mindset transformation for healthy aging and living, empowering women to embrace every stage of womanhood with confidence and vitality. Outside of her professional endeavors, Dr. Ballard finds joy in her roles as a devoted wife and mother of three children. She cherishes moments spent traveling with her family, savoring the beauty of living in the moment. Dr. Joy'El Ballard is not merely a distinguished physician; she is a beacon of hope and empowerment for women everywhere, illuminating the path to a vibrant and fulfilling life beyond menopause. You can reach her at  Joy'El Ballard, MD, FACOG, NCMP, THE MENOPAUSE MOGUL Dr. Joy'El Women's Wellness Consulting, LLC https://www.drjoyel.com/ Instagram @drjoyel This episode of ChangeHER was brought to you by Better Outside Together. You can find them at betteroutsidetogether.com and on Instagram @betteroutsidetogether New Website! www.changehercommunity.com

    37 min

  4. APR 13

    When the Tests Come Back Normal But You're Still Suffering - It’s Not Just In Your Head with Dr. Susan Trachman

    Today's guest has spent over three decades doing something most doctors shy away from — leaning into the mystery. As a Board-Certified Psychiatrist with more than 30 years of experience, Dr. Susan B. Trachman has built her career around the cases others couldn't crack: medically unexplained illnesses that leave patients frustrated, dismissed, and searching for answers. With an untraditional background rooted in psychology and social work, Dr. Trachman brings a uniquely human lens to medicine. She's an Assistant Clinical Professor of Psychiatry at Virginia Commonwealth University and a Clinical Associate Professor at George Washington University, where she trains the next generation of physicians to think deeper, look wider, and listen harder. Her award-winning writing at Psychology Today — where her column is literally titled "It's Not Just In Your Head" — has been designated as essential reading and featured on the publication's front page. That column is also the inspiration behind her book of the same name, It's Not Just In Your Head, which takes her life's work out of the clinic and puts it directly in the hands of the people who need it most. She's a forensic psychiatrist, a speaker, an author, and — as you're about to find out — someone who is deeply committed to making sure that no patient ever leaves a doctor's office feeling like their suffering is all in their head. Welcome back Dr. Trachman.  You can connect with Dr. Trachman via her website https://susanbtrachmanmd.com/ and her instagram https://www.instagram.com/susanbtrachmanmd/ This episode of ChangeHER was brought to you by Better Outside Together. You can find them at betteroutsidetogether.com and on Instagram @betteroutsidetogether 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

    51 min

  5. APR 6

    Overcoming Loneliness In Midlife

    I am so excited for this conversation. I hope you enjoy it. Allison and I talk about loneliness and isolation and how we become more engaged with others.  Allison Nordlinger is a licensed clinical social worker with nearly 20 years of experience supporting teens, young adults, and adults through life transitions, anxiety, depression, and relationship challenges. She brings a thoughtful, collaborative style to her work, helping clients better understand their patterns, strengthen relationships, and move toward a more fulfilling life. In addition to her individual work, she also leads therapeutic groups, creating spaces for connection, shared experience, and meaningful growth. Her approach blends insight-oriented and relational therapy with practical, evidence-based tools such as CBT, DBT, and mindfulness. Based in Bethesda, Maryland, she offers individualized care grounded in both depth and real-world application. You can reach Allison here asntherapy.com and sign up for her groups.  Other resources that may be helpful: https://www.vivekmurthy.com/together-book https://www.gse.harvard.edu/ideas/usable-knowledge/24/10/what-causing-our-epidemic-loneliness-and-how-can-we-fix-it https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf This episode of ChangeHER was brought to you by Better Outside Together. You can find them at betteroutsidetogether.com and on Instagram @betteroutsidetogether 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

    36 min

  6. MAR 30

    How Acupuncture Supports Women’s Health

    Today we're sitting down with two incredible practitioners from Alleva — Kate Pope and Damon Iacovelli. Both are board-certified acupuncturists, Chinese herbalists, and medical massage therapists, but what really sets them apart is the passion and personal journey behind their work. Kate's path started as a doula, where she spent years guiding women through childbirth and watching how often their concerns were brushed aside or reduced to quick fixes. That lit a fire in her, and she found her calling in Chinese medicine — a tradition with thousands of years of history caring for women at every stage of life. Today she specializes in women's health, from fertility and menstruation to menopause and mental health, always treating the whole person, not just the symptoms. Damon's story takes a bit of a different turn — picture traveling to the mountains of China to study qi gong and martial arts with monks. That experience sparked a lifelong dedication to Traditional Chinese Medicine, and he went on to train under some of China's top physicians and even contribute to NIH-funded research on acupuncture. His core belief? That the human body has a remarkable ability to heal itself — and that with the right approach, we can address everything from chronic pain and migraines to high blood pressure without defaulting to drugs or surgery. Together, they're on a mission to change the way we think about health and healing. And we're so glad they're here. You can reach Kate and Damon at https://allevaacu.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

    42 min

  7. MAR 16

    Real Talk about Obesity and GLP-1s

    Welcome to ChangeHER. I am so excited you are here for this conversation. Dr. Laure DeMattia is a dual board-certified physician in Family Medicine and Obesity Medicine. Drawing on decades of clinical experience and her own lifelong journey with weight, Dr. DeMattia brings a rare combination of medical expertise, empathy, and authenticity to the complex world of metabolic health. Known for her practical and relatable approach, she helps women navigate the intersection of physical and mental health in their journey to better health. Outside of medicine, Dr. DeMattia is passionate about her family, feeding people and anything Italian. I hope you enjoy this episode. 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

    47 min

  8. MAR 9

    Heart Health, Menopause & Life After Cancer Treatment

    Heart Health, Menopause & Life After Cancer Treatment with Dr. Swetha Alluri, Cardiologist We are so excited to welcome Dr. Swetha Alluri to the ChangeHer Podcast! In this episode, Dr. Alluri joins us to have an important and eye-opening conversation about heart health and its unique connection to women's health — a topic that affects so many of us and yet is far too rarely discussed. Together, we explore the relationship between menopause and cardiovascular health, shed light on how cancer treatment can impact the heart, and discuss practical, empowering steps we can all take to prevent heart disease. Whether you are navigating perimenopause, managing life after a cancer diagnosis, or simply looking to take better care of your heart, this episode is packed with valuable insights. ♥  The connection between menopause and heart disease risk ♥  How hormonal changes during menopause affect cardiovascular health ♥  The effects of cancer treatments on the heart — and what cardio-oncology means for patients ♥  Preventative strategies to protect your heart at every stage of life ♥  Why women's cardiovascular health deserves more awareness and action Dr. Swetha Alluri is a board-certified cardiologist with a special interest in preventative medicine, women's health, and cardio-oncology. Originally a native of Chicago, Dr. Alluri completed both her residency and fellowship at the prestigious Icahn School of Medicine at Mount Sinai in New York City,  one of the country's leading academic medical institutions. After her training, Dr. Alluri returned home to the Northern Virginia area, where she joined Inova Health System in 2023. She is an integral part of their Women's Cardiovascular Health and Cardio-Oncology programs, and sees patients at the Inova Ashburn office. Her dual expertise in heart health and oncology care makes her a uniquely qualified voice on topics that are increasingly vital to women's overall well-being. We are honored to have Dr. Alluri share her expertise with the ChangeHer community. This is a conversation you do not want to miss. Listen now wherever you get your podcasts — and don't forget to subscribe, leave a review, and share this episode with the women in your life. Welcome to This EpisodeWhat We Cover in This EpisodeMeet Our Guest: Dr. Swetha Alluri 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

    24 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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