Hey Heather, What About...The Exquisite House Pilates & Wellness Podcast

Exquisite House Pilates and Wellness

Midlife feels hard—like someone changed the rules and forgot to tell you. Welcome to a podcast crafted for women who want to work smarter, not harder. Heather Shaw, Certified Functional Nutrition Coach, Pilates Educator, and 80-lb weight-loss success story, dives into all things movement, metabolism, menopause, and more—including the lifestyle shifts, nutrition myths, wellness noise, and fitness fads no one warned you about. I tell it like it is—with a wink, a hug, and just enough irreverence to keep it interesting. Perfection? Overrated. We're here for progress and perspective.

  1. 3d ago

    The Medicine Cabinet-GLP1s and Peptides

    GLP-1 medications and peptides are two of the most talked-about — and most misunderstood — tools in menopause wellness right now. In Episode 3 of "Your Body Has a Story," we look at both through the same lens as every episode in this series: The Big 3 — inflammation, insulin resistance, and hormonal cascade. This episode covers what semaglutide (Ozempic, Wegovy), tirzepatide (Mounjaro, Zepbound), and six emerging peptides — BPC-157, KPV, TB-500, GHK-Cu, MOTS-c, and Thymosin Alpha-1 — actually do, what the research shows, and who they're not right for. To receive the Research Document on GLP1s and Peptides go to: com" target="_blank" rel="noopener noreferer">www.theexquisitehouse.com fill out the inquiry form and type Research Doc on the comment field. To contact Heather: heather@exhspilates.com A note about Guests: We're intentional about who joins us on this podcast. We're not looking for a platform for your launch or your brand — we're looking for people whose real goal is helping women feel strong and well in perimenopause and menopause, with exposure as a byproduct, not the point. If that's you, please include your bio, social media handles, audience demographics and more about the one thing you'd want our audience to walk away understanding.

    The Medicine Cabinet-GLP1s and Peptides

  2. Jul 20

    Leaky Gut, Bloating & Menopause: What's Really Going On In There

    Bloated, anxious, inflamed and no one's connected the dots to your gut health? In this episode, Heather breaks down what's really happening in your gut microbiome during perimenopause and menopause, and why fixing it isn't as simple as "eat more fiber." We're covering: What your gut bacteria are actually doing for you (hint: it's not just digestion)How estrogen decline shifts your microbiome and drives gut inflammationThe real difference between healthy digestion and dysbiosisWhy the vagus nerve and stress respond directly affect your gutWhy more fiber can backfire if your gut is already out of balanceA self-assessment to find out where your gut stands right nowHeather's step-by-step healing protocol to restore gut functionThis is Episode 2 in our "Your Body Has a Story" series, connecting gut health, hormonal changes, inflammation, and insulin resistance — the Big 3 Root Causes behind so much of what we feel in midlife. If you've been told "it's just menopause," this episode will change how you think about your body. For more information about The Plan our functional nutrition program visit: https://www.theexquisitehouse.com/pages/initial-title-8 To join us in the studio: https://www.theexquisitehouse.com/ To contact Heather: heather@exhspilates.com Guest Submissions: We love bringing on guests who add real value for our listeners but every guest needs to be the right fit for our community first. Before submitting a request, please take a few minutes to review [Exquisite House's About page] to get familiar with our mission, our audience, and the way we approach women's health. We're looking for guests whose expertise and message align with what we teach here not just a platform to promote a product or program. If that sounds like you, we'd love to hear from you. If our brand and your work aren't quite aligned, we'll be honest with you about that too, it's not personal, it's just about making sure our listeners get content that truly serves them.

  3. Jun 29

    Your Body has a Story

    For years, we've been told that the answer to weight loss, sluggish metabolism, and that relentless fatigue is simple: eat less, move more. But what if the real story isn't about willpower at all? What if your body has been trying to tell you something, and we've just been speaking different languages? In this foundation episode, Heather breaks down the diagnostic framework that changes everything—introducing "The Big 3 Root Causes" that explain almost everything happening in a woman's body at midlife. This isn't about finding the "best diet." It's about looking under the hood, understanding your unique metabolic picture, and finally recognizing that feeling bad is NOT part of aging. Through personal vulnerability—including her own 80-pound transformation and the menopause plot twist that taught her the most—Heather lays out exactly how we measure your body, personalize your nutrition, and build a protocol that works with you instead of against you. This episode is the backbone for everything coming next. Once you understand your root causes and how your metabolism actually works, all the specific protocols—from gut healing to GLP-1 optimization to thyroid support—make perfect sense. Because every woman's body has a story. And this is how we decode it. To learn more about The Plan visit: https://www.theexquisitehouse.com/pages/initial-title-8 To reach out to Heather: info@exhspilates.com To visit us in studio: https://www.theexquisitehouse.com/

  4. Jun 15

    Two Years In: Why I Built This Studio

    n this special 2-year anniversary episode, Heather sits down to tell the story of why she built Exquisite House Pilates & Wellness. She's honest about the gaps she saw in the wellness space and what drove her to create a boutique studio where midlife women could find not just Pilates, but a complete wellness ecosystem—one that weaves together movement, nutrition, and education into something that actually works for real life. This episode is for anyone who's wondered what it takes to build a studio that prioritizes belonging over performance, and who believes feeling good is not just possible—it's essential. Heather breaks down her vision for who this space is for, how she got here, and the difference between recovery and transformation. Whether you're a current member, considering our reformer Pilates classes, exploring our nutrition coaching, or just curious about what makes a boutique studio different, this episode explains it all. To join us in the studio: https://theexquisitehouse.com To sign up for The Plan: https://www.theexquisitehouse.com/pages/initial-title-8 To contact Heather: info@exhspilates.com

  5. Jun 5

    Tuning into Your Frequency: Energy, Reiki & Vibration with Crystal Yee

    What if everything—your body, your emotions, your surroundings—vibrates at a specific frequency? In this episode, Heather sits down with Crystal Yee of Lost Art Yoga to explore the science and spirituality behind energy, Reiki healing, and how vibrational frequencies impact our physical and emotional well-being. Discover practical ways to raise your vibration and align your energy for greater health and peace. To work with Crystal and Lost Art Yoga: https://lostartyoga.com/ To visit the studio: https://www.theexquisitehouse.com/ To contact Heather: info@exhspilates.com

  6. May 13

    You Can Cuss Me Out in Your Head, Just Show Up

    Why is consistency so hard when it comes to fitness and nutrition? It is probably not because you are lazy, unmotivated, or “bad at routines.” In this episode, I break down what the research actually says about consistency, movement, nutrition, aging, and long-term health outcomes for women. I also shares a very real look at what happened when I unexpectedly became the only instructor teaching 38 Pilates sessions a week and what it taught her about how the body responds to repetition. This episode covers: why the body responds to patterns, not perfection what the research says about movement and healthy aging why “starting over Monday” keeps failing you how consistency with nutrition supports metabolic and cognitive health practical ways to create routines that actually fit your life how to stop treating wellness like an all-or-nothing project I also shares realistic strategies for staying consistent with both fitness and nutrition without burnout, guilt, or punishment. Because the goal is not perfection.The goal is creating patterns your body can trust. Well Hey… you can cuss me out in your head. Just show up. Click here to sign up for our Recipe Club Click here to sign up for Inside the Plan To join us in the studio: https://www.theexquisitehouse.com To contact Heather please email: info@exhspilates.com For future podcast guests-we are currently entertaining guests that have a clear message and platform that is helpful to midlife women. Please provide a biography, all pertinent contact information, social media and anything else that would be helpful to be considered. Podcast guests are not paid on our show. :::

  7. Apr 27

    Stop Overthinking What to Eat

    If you’ve ever opened your fridge and thought, “I have food…so why does it feel like I have nothing to eat?”—this is for you. We’re talking about meal prep in a way that actually makes sense. I’ll walk you through how to plan your week, choose foods that work together, and stop overthinking what to eat. It’s simple, repeatable, and something you can actually stick with. To get in touch with Heather: info@exhspilates.com To join us in the studio: www.theexquisitehouse.com To sign up for our Recipe Club: https://www.theexquisitehouse.com/offering_packages/f909a379-f250-40d3-89d6-d99edaee1a3f

  8. Apr 15

    Intuitive Eating, A Simpler Way to Eat

    You don’t need more food rules—you need a way to make eating feel easier. In this episode, Certified Intuitive Eating & Life Coach, Tracy Hess, breaks down intuitive eating in a practical way so you can stop overthinking your meals, feel more consistent, and build a relationship with food that actually works for your life. To contact Tracy Hess: https://www.dominionwellnesscoaching.com To contact Heather Shaw or to learn more about The Plan: info@exhspilates.com To join us in the studio: www.theexquisitehouse.com

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Ratings & Reviews

5
out of 5
3 Ratings

About

Midlife feels hard—like someone changed the rules and forgot to tell you. Welcome to a podcast crafted for women who want to work smarter, not harder. Heather Shaw, Certified Functional Nutrition Coach, Pilates Educator, and 80-lb weight-loss success story, dives into all things movement, metabolism, menopause, and more—including the lifestyle shifts, nutrition myths, wellness noise, and fitness fads no one warned you about. I tell it like it is—with a wink, a hug, and just enough irreverence to keep it interesting. Perfection? Overrated. We're here for progress and perspective.

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