Hormones & Heels

Sandra Cohen & Shabrina Kara
  • 5.0 (3)
  • Self-Improvement
  • Updated Biweekly

Hormones & Heels: Your Guide to Confidence, Style & Thriving Through Menopause. Menopause isn’t the end of your story, it’s the beginning of a powerful reinvention. Hormones & Heels is the go-to podcast for women who refuse to fade into the background and are ready to take charge of their confidence, style, and well-being. Hosted by Sandra Cohen, a nutritionist & functional medicine practitioner and Shabrina Kara, a Stylist & Image Consultant. This podcast blends nutrition, fashion, mindset, and wellness to help you navigate menopause feeling strong, visible, and unstoppable.

  1. May 21

    Season 2, Episode 6: Inner Sexy, the Silent Perimenopause Symptoms No One Talks About

    Sandra Cohen (functional medicine practitioner, complex midlife hormone nutritionist) and Shabrina Kara (Image consultant & colour specialist) break the taboo on what many women experience in perimenopause and menopause but rarely say out loud: vaginal dryness, itchiness, burning, irritation, painful sex, recurrent UTIs, and how this can quietly impact libido, intimacy, confidence, and “roommate mode.” You’ll hear why these genitourinary symptoms can be early signs of perimenopause, why women often don’t connect the dots, and why this is still under-recognised (Sandra shares that symptoms may affect 27%–84% of post-menopausal women and can be underdiagnosed/undertreated, with some women seeing 5–7 practitioners before perimenopause is identified). We walk through a comfort-first roadmap, including: Why lubrication isn’t the same as hydration (and what to consider for long-term vaginal comfort) When to explore options like local vaginal oestrogen, plus supportive strategies discussed in practice Why pelvic floor health matters (and when to seek specialist support) How sleep disruption, stress, thyroid patterns, blood sugar imbalance/inflammation, and medications (including antidepressants) can affect libido and overall vaginal health And the most important piece: communication and self-advocacy, because there are solutions and no one should suffer in silence. Visit our websites for blogs and free resources on menopause and midlife wellbeing Sandra – Aura & Meta Shabrina – Style with Kara 📺 Subscribe to the Hormones & Heels YouTube channel for full episodes and expert conversations on menopause, health, confidence and style.

    28 min

  2. Mar 4

    Season 2, Episode 5: How to Glow in Menopause: Skin, Hormones, Style & Confidence

    Why does your skin suddenly change in your 40s? Hormones, stress, gut health and even your wardrobe all play a role. In this episode we reveal how to rebuild glow, confidence and healthy skin in midlife. Menopause skin changes are one of the most common concerns women experience during perimenopause and midlife. How to Glow in Menopause: Skin, Hormones, Style & Confidence Why does your skincare routine suddenly stop working in your 40s? Many women notice that their skin becomes drier, duller, more reactive or uneven during perimenopause and menopause. Fine lines appear, breakouts may return, and the glow that once felt effortless can suddenly feel harder to maintain. These changes aren’t random. They are deeply connected to hormones, inflammation, stress, gut health and lifestyle. In this episode of Hormones & Heels, we explore what really happens to your skin during midlife and how to support it from the inside out. We’re joined by Natalia from Number 8 Labs, a medical-grade skin specialist who approaches skin health as an ecosystem influenced by hormones, sleep, cellular repair and inflammation. Together we discuss how skin structure changes in perimenopause, why many skincare routines suddenly stop working, and how rebuilding the skin barrier and reducing inflammation are key to restoring healthy skin. Because beauty in midlife is not only about skincare, Shabrina also shares powerful style insights on how colour, texture and clothing choices can instantly lift and brighten your complexion. You’ll discover why certain colours can suddenly make you look tired, why black sometimes dulls the face as we age, and how fabrics, necklines and accessories can redirect light and visually enhance your natural radiance. Because midlife glow is not just about what you put on your skin, it’s also about how you show up in it. • The first skin changes women notice in perimenopause • Why skincare routines suddenly stop working after 40 • The connection between hormones, inflammation and skin health • Whether collagen supplements really work • Common skincare mistakes women make in midlife • How stress and sleep impact collagen and aging skin • Why skin should be treated as an ecosystem, not just a surface • Natalia’s non-negotiable skincare habits • Simple routines that support healthier skin at home • How colour, texture and clothing choices can instantly lift and brighten your complexion. We also discuss the pressure women feel to “fix” aging and why a pro-aging, health-first approach leads to more sustainable confidence and wellbeing. Shabrina Kara – Style with Kara Stylist and Image Consultant guiding midlife women to rediscover confidence and joy through fashion. She specialises in helping women over 40 adapt their wardrobe to changing bodies and lifestyles, making style feel like self-care rather than stress. Sandra Cohen – Aura & Meta Functional Nutritionist and Kinesiologist helping women thrive through menopause and midlife with a root-cause, whole-body approach combining nutrition, functional medicine and energy healing. 🌐 Visit our websites for blogs and free resources on menopause and midlife wellbeing Sandra – Aura & Meta https://aurameta.com Shabrina – Style with Kara https://stylewithkara.com 📺 Subscribe to the Hormones & Heels YouTube channel for full episodes and expert conversations on menopause, health, confidence and style. Natalia - N.8 Labs contact details Instagram: @no8labs Website: www.no8labs.com

    44 min

  3. Jan 15

    Season 2, Episode 4: GLP-1 for Menopause Weight Gain

    What No One Tells Midlife Women Midlife isn’t a crisis. But the way women are treated in midlife can be. When your hormones shift, your body changes and suddenly society hands you a new job description: stay small, stay quiet, stay young. No thank you. In this episode of Hormones and Heels, Sandra Cohen (functional nutritionist and root cause hormone practitioner) and Shabrina Kara (stylist and image consultant specialising in confidence and visibility) talk about what no one tells midlife women: the physical realities of perimenopause and menopause body change and the cultural pressure that makes it feel like failure. We unpack the GLP -1 conversation through a midlife lens, not from fear, not from hype, but from truth. What matters for muscle, digestion, energy, and long-term health if you’re considering this route or you're already on it, and why a “quick fix” can quietly become an identity. This is your permission slip to stop negotiating with your worth. Because this chapter isn’t about disappearing. It’s about coming home to yourself, from the inside out. Free support mentioned in this episode Watch Sandra’s free webinar: What to Eat (and Do) When Ozempic, Mounjaro (or Other GLP-1s) Wreck Your Appetite, Digestion and EnergyGet Shabrina’s free guide: Detox your closet and finally dress with clarity About Your Hosts Shabrina Kara – Style with Kara Stylist & Image Consultant guiding midlife women to rediscover confidence and joy through fashion. She specialises in helping women over 40 adapt their wardrobe to changing bodies and lifestyles, making style feel like self-care rather than stress. Sandra Cohen – Aura & Meta Functional Nutritionist & Kinesiologist helping women thrive through menopause and midlife with a root-cause, whole-body approach. Sandra works at the intersection of nutrition, functional medicine, and energy healing to support women in regaining vitality, balance, and confidence. 🌐 Visit our website for blogs on menopause and other resources Sandra - Aura & Meta Shabrina - Style with Kara 📺 Subscribe to our YouTube channel

    35 min

  4. 12/21/2025

    Season 2 Episode 3: Hormones, Hangovers & Heels

    A Realistic Midlife Guide to Party Season Listen if you want December to feel less like survival mode – and to move through the season feeling more comfortable, more yourself, and a lot kinder towards the body you are living in. Resources & Links Mentioned in This Episode Download the Fall/Winter Trend Edit – Shabrina’s free guide to styling the season’s updates without starting from scratch Click here to join The Empowered Reset (Starting Jan.12) or here if you want to start the programme on your own anytime. About Your Hosts Shabrina Kara – Style with Kara Stylist & Image Consultant guiding midlife women to rediscover confidence and joy through fashion. She specialises in helping women over 40 adapt their wardrobe to changing bodies and lifestyles, making style feel like self-care rather than stress. Sandra Cohen – Aura & Meta Functional Nutritionist & Kinesiologist helping women thrive through menopause and midlife with a root-cause, whole-body approach. Sandra works at the intersection of nutrition, functional medicine, and energy healing to support women in regaining vitality, balance, and confidence.

    31 min

  5. 09/18/2025

    Season 2, Episode 2: September Wardrobe Refresh

    Trends, Colours & Outfits for Midlife Women September has its own energy. The light shifts, the air cools, and routines fall back into place. It’s not just kids who get a back-to-school moment—midlife women deserve one too. This season is your chance to reset your wardrobe, embrace trends that feel good, and step into autumn visible and confident. In Part 2 of our September Reset series, hosts Sandra Cohen and Shabrina Kara delve into how style can become a form of self-care in midlife. Shabrina leads the Outer Reset: why “shopping your closet first” is the smartest strategy, how to make autumn’s key trends wearable, and simple ways to update your look so you step into the season confident and aligned. This conversation isn’t about chasing every new trend. It’s about refreshing what you already own, adding only what you truly need, and dressing in a way that feels like you. What You’ll Learn in This Episode Why starting with your own wardrobe is the most powerful resetThe autumn colours that instantly elevate midlife outfitsWhich denim cuts feel fresh and flattering for the midlife bodyEasy desk-to-dinner and date-night outfit strategiesHow to adapt prints, textures, and boots in a way that feels authentic to youResources & Links Mentioned in This EpisodeDownload the Fall/Winter Trend Edit – Shabrina’s free guide to styling the season’s updates without starting from scratch Book a Wardrobe Power Hour with Shabrina – a 1:1 session to reset your wardrobe for autumn About Your Hosts Shabrina Kara – Style with Kara Stylist & Image Consultant guiding midlife women to rediscover confidence and joy through fashion. She specialises in helping women over 40 adapt their wardrobe to changing bodies and lifestyles, making style feel like self-care rather than stress. Sandra Cohen – Aura & Meta Functional Nutritionist & Kinesiologist helping women thrive through menopause and midlife with a root-cause, whole-body approach. Sandra works at the intersection of nutrition, functional medicine, and energy healing to support women in regaining vitality, balance, and confidence.

    24 min

  6. 09/11/2025

    Season 2, episode 1: How to Realign After Summer

    The Midlife Inner Reset You Need Now September feels like a fresh notebook: crisp pages, new intentions, and the perfect moment to pause and ask: How do I want to reset myself for this season of life? In this intimate episode of Hormones & Heels, Sandra and Shabrina open up about their own summer resets: from family trips that reconnected them to their roots, to quiet moments of self-care, and even the simple joy of getting lost in a book. Together, they explore how memories, values, and intentional rituals help us realign when midlife life feels full-on. This is not just about nutrition or hormones. It’s about what it really means to create space for yourself Why shared experiences and family stories give us strength in midlifeHow nervous system “mini resets” bring back clarity and calmThe role of simple, nourishing food in rebalancing after indulgent summersThe power of boundaries and slowing down (yes, saying no is a reset too)Reestablishing sleep rhythms and routines that protect your energy ✨ And because small shifts make the biggest difference, Sandra shares her upcoming 7-Day Empowered Reset Program, a gentle, seasonal way to realign your body, balance your hormones, and step into September with clarity and ease. Think of it as your guided reset, with recipes, shopping lists, and daily support to make real change doable. 👉 Click here to join The Empowered Reset 🌐 Visit our website for blogs and resources Sandra - Aura & Meta Shabrina - Style with Kara 📺 Subscribe to our YouTube channel 📚 Books mentioned in this episode: · The Seven Sisters series — Lucinda Riley · A History of Burning — Janika Oza

    26 min

  7. 09/01/2025

    Episode 9: Eat, Wear & Live in Colour for Midlife Confidence

    Black & Beige No More. In this episode of Hormones & Heels, we explore how embracing colour on your plate, in your wardrobe, and in your mindset can reset the way you feel and show up. You’ll learn easy, actionable tips to: Refresh your wardrobe with simple pops of colour for instant confidenceBreak free from hiding in neutrals and step into visibilityEat the rainbow to nourish your hormones, skin, and energyUse colour as a daily tool to feel more vibrant, motivated, and aliveIt’s time to leave black & beige behind and embrace the boldest, most visible version of you.🔗 Resources & Links 👗 Discover your shades with Shabrina’s Colour Confidence Service → https://stylewithkara.com/color-confidence-service 🌟 Join the 7-Day Empowered Reset (15–21 September) → https://aurameta.com/the-empowered-reset/ 🎙️ Subscribe to Hormones & Heels: Spotify: https://open.spotify.com/show/00o7tPgrcpWx72MRlU4Qvd?si=57a2e1af24cf403e | Apple: https://podcasts.apple.com/us/podcast/hormones-heels/id1801222742 | Youtube: https://www.youtube.com/@HormonesandHeels 🌐 Connect with Sandra's at https://aurameta.com/ 🌐 Connect with Shabrina's at https://stylewithkara.com/

    37 min

  8. 06/27/2025

    Episode 8: Brain Fog, Hot Flashes & Career Crossroads

    Navigating Perimenopause with Confidence. What happens when your mind goes foggy, your body feels foreign, and the career you once loved no longer fits? In this powerful episode, we explore the often-unspoken reality of how perimenopause can disrupt not just your hormones but your identity, your career, and your confidence. We’re joined by a former corporate professional who experienced burnout, debilitating brain fog, and felt unsupported at work, ultimately leading her to completely reinvent her life. Her name is Alice Taylor, now the inspiring founder of Evergreen Yoga. At Hormones & Heels, we believe menopause isn’t the end, it’s a new beginning. Together, Sandra (Functional Nutritionist & kinesiologist) and Shabrina (Image Consultant) unpack how food, lifestyle shifts, and even the way you dress can help you feel more clear, calm, and confident, even when your world feels upside down. In this episode, we talk about: • The silent career impact of perimenopause symptoms like brain fog and hot flashes • How to reclaim your energy and clarity through nutrition and nervous system support • Why style is more than fashion: it’s a tool for visibility and self-worth • The importance of sisterhood and support in midlife transitions If you’ve ever felt invisible, confused, or alone in this phase of life, this one’s for you.

    42 min
See All (15)

5
out of 5
3 Ratings

About

Hormones & Heels: Your Guide to Confidence, Style & Thriving Through Menopause. Menopause isn’t the end of your story, it’s the beginning of a powerful reinvention. Hormones & Heels is the go-to podcast for women who refuse to fade into the background and are ready to take charge of their confidence, style, and well-being. Hosted by Sandra Cohen, a nutritionist & functional medicine practitioner and Shabrina Kara, a Stylist & Image Consultant. This podcast blends nutrition, fashion, mindset, and wellness to help you navigate menopause feeling strong, visible, and unstoppable.

Information

  • Creator
    Sandra Cohen & Shabrina Kara
  • Years Active
    2025 - 2026
  • Episodes
    15
  • Rating
    Clean
  • Copyright
    © Sandra Cohen & Shabrina Kara
  • Show Website
    Hormones & Heels

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