Create The Best Me

Carmen Hecox
  • 5.0 (12)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

We're an age-positive podcast that celebrates the richness of midlife and beyond. Hosted by Carmen Hecox, a seasoned transformational coach, our platform provides an empowering outlook on these transformative years. With a keen focus on perimenopause, menopause, and post-menopause, Carmen brings together thought leaders, authors, artists, and entrepreneurs for candid conversations that inspire and motivate.   Each episode is packed with expert insights and practical advice to help you navigate life's challenges and seize opportunities for growth, wellness, and fulfillment. From career transitions and personal development to health, beauty, and relationships, "Create The Best Me" is your guide to thriving in midlife. Tune in and transform your journey into your most exhilarating adventure yet.

  1. 1D AGO

    Breaking The Invisibility Cycle After 50: Be Seen. Be Heard

    Are you over 50 and starting to feel invisible in your own life or out in the world? This episode is dedicated to breaking that silence and reclaiming your spotlight. I tackle the reality of gendered ageism and why women over 50 often feel overlooked, not just in public but even in their own families and workplaces. If you’ve ever stood at a counter and watched the world pass you by, you’re not imagining this. Today, I share practical ways to rip off the invisibility cloak and step back into your power with my 3-step toolkit. I’ll show you how to take up space, stop apologizing for existing, and create conversation starters to make sure you’re seen, heard, and respected. You’ll also leave with a new perspective: invisibility isn’t just a curse; it can be a superpower that puts you in control of your own story. What You'll Learn: Why “gendered ageism” is real, and how culture creates blind spots for older womenThe invisible habits that keep you in the shadows and how to break themMy 3-step Invisibility Toolkit for instant confidence and connectionHow changing your body language can signal your presence (even if it feels awkward at first)Easy ways to create conversation starters that remove barriers and invite connectionWhy claiming space after 50 is not vanity, but about relevance, respect, and authenticity Music:   Title: Relax by SyncLabMusic  Call to Action:  If this episode resonated with you, please like, subscribe, and share with a friend who deserves to be seen. Join the conversation in the comments and let me know how it felt to take up space this week!   📕 Resources:  https://createthebestme.com/ep155   Related Episodes: 🎧 Listen to these next:  https://www.buzzsprout.com/1949561/episodes/18438445  https://www.buzzsprout.com/1949561/episodes/15777078    #InvisibleOver50 #MidlifeConfidence #WomenOver50 #ReinventingYourself #CreateTheBestMe #BreakTheInvisibilityCycle #VisibilityAfter50  📨 Newsletter: https://createthebestme.com/newsletter/ 👀 Connect With Me: Website: https://createthebestme.com Facebook: https://www.facebook.com/createthebestme Instagram: https://www.instagram.com/carmenhecox/ TikTok: www.tiktok.com/@carmenhecox YouTube: https://www.youtube.com/@createthebestme LinkedIn: www.linkedin.com/in/carmen-hecox 📽️ Video Request: https://forms.office.com/r/LvLV1AsBfv

    11 min

  2. FEB 5

    Menopause & Attachment Styles: Why Old Childhood Wounds Flare Up in Midlife

    Ever wondered why your emotions suddenly feel louder, your patience thinner, and old childhood wounds are resurfacing as you move through midlife? In this episode, I sit down with attachment and menopause specialist Bev Mitelman to connect the dots between hormonal shifts, stress tolerance, and the emotional legacies we carry. We break down why perimenopause and menopause can hit like a freight train, not just physically, but emotionally. Most of all, we unpack how your attachment style (secure, anxious, avoidant, or fearful) influences how you respond to relationships, stress, and change at this stage of life. If you’re feeling burned out, less like yourself, or find yourself blurting things you regret or feeling unexplained relationship tensions, this episode shines a compassionate light on what’s really going on and what you can do about it.  5 Key Lessons: Attachment styles aren’t your identity; they’re learned patterns, and you can unlearn and rewire them, even in midlife.Menopause isn’t just hot flashes; it’s a complex, decade-long process with over 30 real symptoms, many emotional and often dismissed.Sleep disturbances, anxiety, burnout, and irritability can be hormonally-driven, not just “life stress,” and you deserve real support.Emotional regulation is possible: pausing for 90 seconds, moving, or stating “I need a moment” can radically improve your relationships.This season of life is a chance for rebirth, an opportunity to tackle old wounds, rediscover what you want, and create the best version of yourself. Music:   Title: Relax by SyncLabMusic  Call to Action:  Want to dive deeper into emotional regulation, attachment styles, and real support for menopause? Like, share, and comment, and don’t forget to subscribe for weekly episodes designed to help you thrive. Find helpful resources by clicking the links below!  📕 Resources:  https://createthebestme.com/ep154 Take the Attachment Quiz: https://mailchi.mp/securelyloved/quiz Connect with Bev Mitelman: https://securelyloved.com  Related Episode: 🎧 Listen to this episode next:  https://www.buzzsprout.com/1949561/episodes/18550342    #MenopauseSupport #GrayDivorce #AttachmentStyles #MidlifeMarriage #Perimenopause #CreateTheBestMe #RelationshipAdvice #WomensWellness #SecurelyLoved #NervousSystemRegulation 📨 Newsletter: https://createthebestme.com/newsletter/ 👀 Connect With Me: Website: https://createthebestme.com Facebook: https://www.facebook.com/createthebestme Instagram: https://www.instagram.com/carmenhecox/ TikTok: www.tiktok.com/@carmenhecox YouTube: https://www.youtube.com/@createthebestme LinkedIn: www.linkedin.com/in/carmen-hecox 📽️ Video Request: https://forms.office.com/r/LvLV1AsBfv

    1h 9m

  3. JAN 29

    Brain Fog vs. Dementia: What's Actually Happening

    Ever had a moment where you’re in mid-sentence and the right word just… disappears? If you’re in your 40s, 50s, or 60s and are wondering whether those lapses are just menopause brain fog or something more serious, this episode is for you. In today’s episode, I open up about the real reasons behind midlife memory glitches and explain why what you’re experiencing is almost always part of a normal biological transition (not early dementia).  We dig into what’s really going on in your brain during menopause, how to spot the difference between typical brain fog and true dementia red flags, and my three key strategies for getting your memory and self-assurance back on track. If the fear of memory loss has been weighing on your mind, I want you to know you are not alone. Most importantly: you are not losing your mind! 5 Key Lessons: Estrogen and Your Brain: Learn how dropping estrogen levels dim the “lights” in your brain and why this leads to tip-of-the-tongue moments but not lost memories.Cortisol’s Double-Whammy: See how stress hormones can create a memory-blocking feedback loop in moments of forgetfulness, making brain fog feel worse.Red Flags vs. Normal Moments: Get clear, actionable checkpoints to distinguish between menopause brain fog and early signs of dementia.Three-Part Brain Reset Routine: Discover my menu for feeding your brain, offloading to-do lists, and stopping the panic spiral when you forget a word in public.Self-Compassion in Midlife: Why your worth isn’t measured by your recall speed, and why awareness itself is a reassuring sign.Call to Action: Ready to transform your day-to-day energy, regain mental clarity, and finally understand what your brain needs? Hit like, share with a friend who needs this.   📕 Resources:  https://createthebestme.com/ep153 https://createthebestme.com/podcast/menopause-belly-fat/ https://createthebestme.com/podcast/3-am-racing-heart-in-midlife-causes/  Related Episodes: 🎧 Listen to these episodes:  https://www.buzzsprout.com/1949561/episodes/18510213 https://www.buzzsprout.com/1949561/episodes/18438445   Disclaimer: This episode is for informational purposes only and not a substitute for professional medical advice. Consult a healthcare provider for health concerns. #MenopauseBrainFog #MemoryLoss #PerimenopauseSymptoms #WomensHealthOver50 #BrainHealth #CreateTheBestMe  📨 Newsletter: https://createthebestme.com/newsletter/ 👀 Connect With Me: Website: https://createthebestme.com Facebook: https://www.facebook.com/createthebestme Instagram: https://www.instagram.com/carmenhecox/ TikTok: www.tiktok.com/@carmenhecox YouTube: https://www.youtube.com/@createthebestme LinkedIn: www.linkedin.com/in/carmen-hecox 📽️ Video Request: https://forms.office.com/r/LvLV1AsBfv

    12 min

  4. JAN 22

    Why Saying Yes When Your Body Says No Is Destroying You

    Have you ever found yourself saying “yes” when every fiber of your body is begging you to say “no”? In this episode, I sit down with Margarita Kogan, a licensed clinical social worker and founder of Honor and Heal, to unpack the true cost of self-abandonment and how midlife isn’t about “reinventing” yourself, but about rediscovering who you really are. We dive deep into the ways we lose ourselves under the weight of expectations, people-pleasing, and burnout. Margarita shares how to listen to your body’s wisdom, regulate your nervous system, and find your most authentic self not with a drastic life change, but with gentle honesty and supportive community. If you’ve been feeling emotionally exhausted, short-tempered, or just disconnected from your own life, this conversation will help you recognize the warning signs plus give you powerful, practical tools you can start today. Here’s what you’ll learn: How to spot early warning signs of emotional exhaustion and self-abandonmentWhy your nervous system holds the key to healing, and how to start tuning inThree essential questions to reconnect with your authentic selfThe role of community and why sharing your truth with the right people accelerates true healingWhy midlife is the perfect moment to stop abandoning yourself and start taking up spaceMusic:   Title: Relax by SyncLabMusic   Call to Action:  Is there a place in your life where you are saying “Yes” but your body is saying “No”? Let me know in the comments whether you feel it in your shoulders, jaw, or stomach.  Ready to transform your life by setting boundaries and embracing self-care? Like, share, comment, and subscribe  📕 Resources:  https://createthebestme.com/ep152 Get Margarita Kogan’s Free Boundary Script:  https://boundaries.backtoselfhealing.com/landing-page-bts-page Learn more about the Honor and Heal Program:  https://www.margaritakogan.com/    Related Episode: 🎧 Listen to this episode:  https://www.buzzsprout.com/1949561/episodes/17441076    #MargaritaKogan #BackToSelfHealing #PeoplePleasing #SomaticHealing #Boundaries #NervousSystemRegulation #SelfAbandonment #MidlifeWomen #CreateTheBestMe #MentalHealth 📨 Newsletter: https://createthebestme.com/newsletter/ 👀 Connect With Me: Website: https://createthebestme.com Facebook: https://www.facebook.com/createthebestme Instagram: https://www.instagram.com/carmenhecox/ TikTok: www.tiktok.com/@carmenhecox YouTube: https://www.youtube.com/@createthebestme LinkedIn: www.linkedin.com/in/carmen-hecox 📽️ Video Request: https://forms.office.com/r/LvLV1AsBfv

    39 min

  5. JAN 15

    Racing Heart at 3 AM? Here's What's Really Happening

    In this episode, I dive deep into the surprising science behind midlife wake-ups with pounding heart, sweaty sheets, and a mind that just won’t stop. Forget what you’ve heard about anxiety or aging, this is a biological “fuel gauge error” and your body’s desperate call for help while you sleep. I’ll reveal exactly why these wake-ups happen at 2 or 3 AM, the hormonal shifts that set you up for sudden adrenaline surges (not panic attacks!), and my three-part nighttime rescue protocol, including the one simple evening routine change that can finally break the cycle. If you’re a woman over 50 struggling with sleep interruptions and worried about your health, tune in for practical solutions that prioritize restful sleep over outdated diet rules. Let's take the mystery and fear out of your 3 AM wake-up, together. What You'll Learn: Why waking up with a racing heart at 3 AM is often caused by a drop in blood sugar, not anxiety or heart troubleHow hormonal changes in midlife affect your liver’s ability to maintain steady blood sugar overnightThe importance of a “safety snack” before bed and why it won’t sabotage your waistlineHow your sleep environment, especially temperature and bedding choice, can prevent adrenaline-triggered wake-upsA proven breathing technique (“physiological sigh”) to calm your body immediately when you wake with a racing heart  Music:   Title: Relax by SyncLabMusic   Call to Action:  Don’t forget to like, share, and comment below with your own sleep patterns, especially if your wake-up call has a regular time! And don’t forget to subscribe for more life-changing wellness insights.  Want to dive deeper? Check out more resources and join our community.   📕 Resources:  https://createthebestme.com/ep151   Related Episode: 🎧 Listen to this episode:  https://www.buzzsprout.com/1949561/episodes/18414779    #Cortisol #MenopauseSymptoms #MorningAnxiety #HeartPalpitations #Perimenopause #CreateTheBestMe #estrogen #progesterone #womenover50 📨 Newsletter: https://createthebestme.com/newsletter/ 👀 Connect With Me: Website: https://createthebestme.com Facebook: https://www.facebook.com/createthebestme Instagram: https://www.instagram.com/carmenhecox/ TikTok: www.tiktok.com/@carmenhecox YouTube: https://www.youtube.com/@createthebestme LinkedIn: www.linkedin.com/in/carmen-hecox 📽️ Video Request: https://forms.office.com/r/LvLV1AsBfv

    13 min

  6. JAN 8

    He Gave Up His Badge to Paint | The Results Are Insane

    Is it too late to reinvent your life and pursue your deepest passion, or is the real risk waiting for “someday” that never comes? In this episode, I sit down with a guest who walked away from the security of a police badge, pension, and career to chase his lifelong dream of becoming a full-time artist. His courage, setbacks, and breakthrough moments will inspire you to rethink what’s possible, no matter your age or skill level. We dive into the emotional rollercoaster of trading stability for creativity, the practical steps you need to put momentum behind your ambitions, and the mindset shifts that flip self-doubt into opportunity. If you’ve ever felt like your window to create has closed, this conversation proves it’s wide open and waiting for you.  5 Key Lessons: It’s Never Too Late: Whether you’re 30, 50, or 80, transformation is possible when you commit, schedule, and start. The “window” is always open if you’re willing to walk through it.Talent Is Built, Not Given: Replace “I’m not talented enough” with “I’m not talented enough yet.” Skills, knowledge, experience, and creativity are learnable and limitless.Master Your Craft, Find Your Village: Success comes from honing your technique and choosing the right market for your work. Understand the difference between commercial and institutional art worlds and plant your flag where it fits.Fail Forward On Purpose: Don’t fear failed attempts; they’re essential to breakthroughs. Give yourself permission to experiment, flop, and learn.Surround Yourself With Believers: The mindset of those around you matters. Find, learn from, and connect with people already living your dream and watch your courage and results grow. Music:   Title: Ambient Music by MomotMusic  Call To Action: Ready to take your next step? Learn more and grab your first five free chapters of “You Can Sell Your Art” down in the resources.  👍 Like, comment, and share your biggest takeaway below! 👉 Don’t miss next week’s episode, another amazing conversation created just for you.  📕 Resources:  https://createthebestme.com/ep150  https://www.timpackerartacademy.com/site/about Get 5 Free Sample Chapters of “You Can Sell Your Art” https://www.timpackerartacademy.com/book-sample https://www.youtube.com/@timpackerfinearts   Related Episode: 🎧 Listen to this episode:  https://www.buzzsprout.com/1949561/episodes/17707610   #TimPacker #ArtBusiness #30MinuteHabit #MidlifeTransformation #CreateTheBestMe #TimPackerFineArts #CareerPivot 📨 Newsletter: https://createthebestme.com/newsletter/ 👀 Connect With Me: Website: https://createthebestme.com Facebook: https://www.facebook.com/createthebestme Instagram: https://www.instagram.com/carmenhecox/ TikTok: www.tiktok.com/@carmenhecox YouTube: https://www.youtube.com/@createthebestme LinkedIn: www.linkedin.com/in/carmen-hecox 📽️ Video Request: https://forms.office.com/r/LvLV1AsBfv

    1h 1m

  7. JAN 1

    Stress Or Menopause Which One Is Causing Your Belly Fat

    Ever feel like you’re doing everything “right,” clean eating, cutting sugar, keeping up with workouts, but your stubborn midsection just won’t budge? In this episode, I share my story of how stress, not lack of willpower, was secretly fueling my menopause belly. I unpack the three biggest mistakes I made that kept my body in chronic alarm mode, leading to weight retention, and reveal the gentle shifts that finally helped me let go. Tune in to learn why your midlife metabolism responds differently to calories and stress, how cortisol sabotages your waistline, and simple strategies to restore metabolic safety. If you suspect stress might be sabotaging your progress, this episode will help you understand what’s really going on and how to start feeling good in your own skin again. What You'll Learn: Why aggressive cardio can worsen menopause belly by spiking cortisol: the science I wish I’d known soonerHow busyness and chronic multitasking keep your nervous system in alarm, making fat loss nearly impossibleThe vital role of restorative sleep in flushing cortisol and repairing metabolismSimple stress management tools like 4-4-4 box breathing and gentle walking that signal safety to your bodyWhy treating your body as a partner (not an enemy) is the real key to releasing weight during menopause Music: Title: Ambient Music by MomotMusic Title: Relax by SyncLabMusic  Call to Action: Don’t miss my anti-stress morning routine, linked below, plus free resources and a supportive community at https://createthebestme.com  Have you experienced stress belly or noticed your weight won’t change despite healthy habits? Comment below, I want to hear your story!  Like, share, and subscribe for more transformative women’s wellness strategies.  📕 Resources:  https://createthebestme.com/ep149   Related Episodes: 🎧  Listen to these episodes:  https://www.buzzsprout.com/1949561/episodes/18414779  https://www.buzzsprout.com/1949561/episodes/18261094   Medical Disclaimer: The information provided in this podcast is for informational purposes only and is not a substitute for medical advice or care. Please consult your healthcare provider about your specific health needs, especially regarding menopause and stress management. #menopausebelly #cortisol #stressweightgain #womenover50 #menopauseweightloss #CreateTheBestMe 📨 Newsletter: https://createthebestme.com/newsletter/ 👀 Connect With Me: Website: https://createthebestme.com Facebook: https://www.facebook.com/createthebestme Instagram: https://www.instagram.com/carmenhecox/ TikTok: www.tiktok.com/@carmenhecox YouTube: https://www.youtube.com/@createthebestme LinkedIn: www.linkedin.com/in/carmen-hecox 📽️ Video Request: https://forms.office.com/r/LvLV1AsBfv

    6 min

  8. 12/26/2025

    Stop Waking Up Anxious: My "Anti-Stress" Morning Routine

    Wake up feeling anxious or overwhelmed? You are not alone. In this video, I share my simple 5-minute "Anti-Stress" Morning Routine designed to lower cortisol and stop morning anxiety before it starts. If you are a woman over 50 dealing with menopause stress, the "aftermath" of holiday chaos, or just a racing mind, this routine is for you. We aren't just talking about it; we are doing it together. Join me for a real-time nervous system reset, including a cortisol flush, 4-4-4 breathing, and gentle tension release to help you find calm. What You’ll Learn: 1. Why dehydration first thing in the morning spikes stress Discover how a simple glass of water can lower your cortisol and immediately calm your body. 2. The fastest way to trigger your body’s ‘rest and reset’ mode We’ll do box breathing together, four counts in, hold, out, and hold again to physically turn off your fight-or-flight switch. 3. How to physically release the anxiety you hold in your jaw, neck, and shoulders Gentle stretches and shoulder rolls instantly signal safety to your brain. 4. The one-word morning mindset reset Trade problem-solving for presence by choosing a core word like “ease,” “patience,” or “space” to guide you through your day. 5. Why these practices are not selfish but survival skills for women You’ll learn why prioritizing your stress relief is the foundation for helping everyone else and how to take small, powerful steps to protect your well-being. Music:   Title: Relax by SyncLabMusic Title: Ambient Music by MomotMusic About Create The Best Me: Feeling lost, stuck, or invisible in your 40s, 50s, or 60s? You're not alone. As a transformational coach, I created this age-positive community for women tired of just "getting by." This isn't a show about "aging gracefully," it's a playbook for real, practical solutions.  Call to Action:  NEXT UP: Don't miss next week's deep dive: Is Your Menopause Belly Actually Stress? Subscribe now so you don't miss it!  📕 Resources:  https://createthebestme.com/ep148   Related Episode: 🎧 Listen to this episode:  https://www.buzzsprout.com/1949561/episodes/17744373   #morningroutine #anxietyrelief #menopausestress #cortisol #nervoussystemregulation #over50 #CreateTheBestMe 📨 Newsletter: https://createthebestme.com/newsletter/ 👀 Connect With Me: Website: https://createthebestme.com Facebook: https://www.facebook.com/createthebestme Instagram: https://www.instagram.com/carmenhecox/ TikTok: www.tiktok.com/@carmenhecox YouTube: https://www.youtube.com/@createthebestme LinkedIn: www.linkedin.com/in/carmen-hecox 📽️ Video Request: https://forms.office.com/r/LvLV1AsBfv

    8 min
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About

We're an age-positive podcast that celebrates the richness of midlife and beyond. Hosted by Carmen Hecox, a seasoned transformational coach, our platform provides an empowering outlook on these transformative years. With a keen focus on perimenopause, menopause, and post-menopause, Carmen brings together thought leaders, authors, artists, and entrepreneurs for candid conversations that inspire and motivate.   Each episode is packed with expert insights and practical advice to help you navigate life's challenges and seize opportunities for growth, wellness, and fulfillment. From career transitions and personal development to health, beauty, and relationships, "Create The Best Me" is your guide to thriving in midlife. Tune in and transform your journey into your most exhilarating adventure yet.

Information

  • Creator
    Carmen Hecox
  • Years Active
    2022 - 2026
  • Episodes
    153
  • Rating
    Explicit
  • Copyright
    © 2026 Create The Best Me
  • Show Website
    Create The Best Me