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. 4D AGO

    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

  2. FEB 2

    Lessons on Leadership, Life, and Growth from Angela Lewis.

    In this episode of the ChangeHER podcast, we’re joined by Angela R. Lewis — communication strategist, former elite athlete, and founder of Lewis Consulting Group — for a powerful conversation about finding your voice and showing up with confidence when it matters most. Drawing on her experience as an NCAA Division I and professional basketball player and coach, Angela translates lessons from elite sport into practical communication skills for leadership, interviews, media moments, and high-stakes conversations. She works with universities, athletic departments, and professional organizations to help preparation turn into opportunity. Angela also serves in a leadership role at SpeakerHub, supporting a global community of speakers and leaders as they grow visibility and impact. She’s the author of The Game Changing Assist, Post Moves, and the upcoming children’s book A Ball and A Chance. This episode is for anyone ready to own their voice, build confidence under pressure, and bounce forward through life’s challenges. Please check out Angela’s work at https://angelarlewis.com/ She has a new book and a new podcast! 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

  3. JAN 26

    Reinvent Your Life with Dr. Rebecca Sutherns

    In this episode of the ChangeHER podcast, we’re joined by Dr. Rebecca Sutherns, a dynamic speaker and bestselling author who helps people navigate life’s pivotal transitions with courage, curiosity, and vision. With more than 25 years of experience working with individuals, organizations, and coalitions, Dr. Sutherns supports people in those in-between moments — when change feels uncertain, but possibility is wide open. Her work invites us to reimagine what’s next, trust the process of transition, and move forward with greater clarity and confidence. This conversation is for anyone standing at a crossroads, feeling the pull to evolve, and ready to look ahead with intention and hope. You can reach Dr. Sutherns at https://rebeccasutherns.com/ Be sure to check out her coaching services as well as her amazing book club! 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

    34 min

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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
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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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