Hormones and Heels šŸ‘ 

Trudie German
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Hormones & Heels is for high-achieving women executing at 60% capacity. Your reserves are depleted. The strategies that used to work aren't working anymore, and you don't have time for trial and error. Hosted by Trudie, this show decodes the connection between hormones, nervous system regulation, and performance capacity. Each episode delivers strategic insights and practical protocols to recalibrate your systems and restore full operational capacity. No fluff. No emotional bypass. Just results.

  1. APR 28

    Episode 17 The Morning Perimenopause Almost Cost Me Everything

    Ep 17 The Morning Perimenopause Almost Cost Me Everything I ran a red light. That's when I knew perimenopause was winning. You can be doing everything you think is right and still have perimenopause take you down. I know because it happened to me. I was exhausted, running on empty, and one morning I ran a red light because my body had nothing left. That was the moment I stopped pretending I was fine and started paying attention to what was actually happening.  In this episode I share the moment that changed everything and what I discovered about perimenopause that nobody had told me despite years of being in the wellness space as a personal trainer.  If you are navigating perimenopause symptoms like sleep disruption, brain fog, weight gain, and hormonal fatigue while trying to maintain your career and your life this conversation is for you.  You are not broken. You are not weak. And this does not have to be your life.  If this resonated with you and you are ready to stop surviving and start feeling like yourself again schedule, The Feel Alive Again Call. It is 60 minutes, just us, and it starts with an honest conversation about what is possible for you.  SCHEDULE Feel Alive Again Call ā ā ā ā  šŸ“§trudie@glowwithtrudie.com  ā ā ā INSTAGRAMā ā ā ā ā ā ā  Subscribe to Hormones & Heels, share this episode with a high-performing woman.

    23 min

  2. MAR 3

    Episode 16: She Did Everything ChatGPT Said. She Was Still Exhausted. Here's What Actually Worked. (Case Study)

    She Did Everything ChatGPT Said. She Was Still Exhausted. Here's What Actually Worked. (Case Study)Why you're still second-guessing yourself, pushing through on fumes, and wondering how much longer you can do this Case study: She followed ChatGPT's advice for six months and was still exhausted, second-guessing herself, and pushing through on fumes. This episode breaks down the three things that actually restored her capacity when ChatGPT couldn't: mapping her specific pattern, calibrating interventions for her, and adapting as she progressed. If you've been trying to fix your exhaustion with protocols and nothing is working, this episode shows you why and what actually produces results. She followed ChatGPT's advice for six months. She did everything it told her to do. The supplements, the breathing exercises, the morning routine, the sleep hygiene. And she was still exhausted at the end of every day. Still second-guessing herself. Still pushing through on fumes. Still wondering how much longer she could keep this up. In this case study, I walk you through what we did together that actually produced results when ChatGPT couldn't. You'll hear: Why ChatGPT's generic protocols couldn't restore her capacityThe three things we did differently: mapping her specific pattern, calibrating interventions for her body, and adapting as she progressedWhat her results looked like after six months: energy restored, confidence back, no more pushing throughIf you see yourself in her story if you've been following all the advice and you're still struggling this episode will show you exactly what to do next. SCHEDULE YOUR DISCOVRY CALL ā HERE ā šŸ“§trudie@glowwithtrudie.com ā ā INSTAGRAMā ā ā ā  Subscribe to Hormones & Heels, share this episode with a high-performing woman.

    15 min

  3. FEB 17

    Episode 15: You're Not Burned Out. You're Operating Beyond Capacity.

    You're Not Burned Out. You're Operating Beyond Capacity. Here's the Difference. Why rest won't fix this and what actually will Everyone's telling you you're burned out. Your therapist says you need better boundaries. Your doctor says you need to reduce stress. Your friends say you need a vacation. So you tried. You took time off. You set boundaries. You rested. And for a little while, it helped. But then you came back. And within days you were right back where you started. Running on empty. Can't keep up like you used to. Not as sharp. Slower. Inconsistent. If this is burnout, why aren't the burnout solutions working? Because this isn't burnout. You're not burned out. You're operating beyond capacity. And those are two completely different things that require two completely different approaches. In this episode, I break down the difference between burnout and capacity deficit, why the solutions for one don't work for the other, and what actually needs to happen if you want to restore what's been depleted. In this episode we cover: What burnout actually is and why rest and boundaries work for itWhat capacity deficit actually is and why it's systemic, not situationalWhy rest doesn't restore capacity when your nervous system is dysregulatedWhy boundaries protect but don't rebuild and why time off gives temporary relief without addressing the root causeWhat actually restores capacity and why it takes 6-12 months, not 2 weeksYou've been told you're burned out. You've tried rest, boundaries, and time off but you're still struggling. Your cognitive function hasn't returned. Your processing speed is still slow. Your authority still feels inconsistent. If burnout solutions aren't working, it's because this isn't burnout. You're operating beyond capacity and that's a completely different problem that requires a completely different solution. In this episode of Hormones & Heels, Trudie breaks down the critical difference between burnout and capacity deficit. What burnout actually is (and why rest works for it), what capacity deficit actually is (systemic nervous system depletion, not job-related exhaustion), why rest and boundaries give temporary relief but don't restore cognitive capacity, and what actually rebuilds capacity when your nervous system has exceeded its bandwidth. If you're a high-performing woman who's tried all the burnout solutions and you're still operating below where you used to be this episode will finally explain why. And what actually needs to happen to restore your capacity from the foundation up. SCHEDULE YOUR DISCOVRY CALL HERE šŸ“§trudie@glowwithtrudie.com ā INSTAGRAM ā Subscribe to Hormones & Heels, share this episode with a high-performing woman.   DISCOVRY CALL

    19 min

  4. FEB 10

    Episode 14: You're On HRT. So Why Are You Still Operating Below Capacity

    Episode 14: You're On HRT. So Why Are You Still Operating Below Capacity? What HRT can't fix and what actually needs to happen You went on HRT because your doctor said it would help. And maybe it did, with some things. The hot flashes improved. The mood swings leveled out. Maybe your sleep got a little better. But you're still operating below capacity. You're still experiencing cognitive fog. You're still slower on complex decisions than you used to be. You're still having days where your authority feels inconsistent and you're performing instead of commanding. And you're starting to wonder is this just it? Or did something get missed? In this episode, I break down exactly why HRT alone doesn't restore cognitive capacity. What it actually addresses, what it doesn't address, and what actually needs to happen if you want to rebuild the foundation. In this episode we cover: What HRT actually does and the very specific layer it addressesWhy cognitive capacity isn't purely hormonal and what's actually driving the fog you can't shakeThe missing foundation that HRT doesn't touch and why you're still hitting the same wallWhy your nervous system is the root cause not your hormonesWhat The 3R Framework addresses that HRT can'tReady to figure out if this is what you need? Before you schedule a Power Audit, listen to Episodes 11 and 12.  Episode 11 breaks down The 3R Framework and the realistic timeline (6-12 months, not 30 days). Episode 12 walks you through what the Power Audit actually is it's not a sales call, it's a strategic conversation where we both evaluate if this is the right fit. Listen to those first. Then schedule your power audit HERE šŸ“§trudie@glowwithtrudie.comā  INSTAGRAMā  Subscribe to Hormones & Heels, share this episode with a high-performing woman.

    20 min

  5. FEB 3

    Episode 13: The CFO Who Was Losing Herself And How She Got It Back in 8 Months

    Episode 13: The CFO Who Was Losing Herself. And How She Got It Back in 8 Months.What no one told her about why her confidence and processing had shifted She was a CFO with 20 years of experience. She'd built her entire career on sharp thinking, decisive authority, and the ability to process complex information faster than anyone in the room. And then it started slipping. The confidence that used to carry her into every boardroom gone some days. The processing that used to take seconds now taking minutes. The identity she'd built her entire life around suddenly feeling like it was slipping through her fingers. She went to her doctor. Her blood work was normal. She was told she was fine. But she knew she wasn't. So she tried everything. HRT. Therapy. An executive coach. Supplements. Boundaries. And none of it brought her back to the woman she used to be. Until she addressed what was actually going on beneath the surface. In this episode, I walk you through her entire 8-month journey: What was actually happening to her nervous systemWhy everything else she'd tried wasn't workingHow she systematically rebuilt her confidence, her processing, and her identity back to where it belongs.If you've been feeling like you're losing yourself and you can't figure out why this episode is for you. In this episode we cover: Why her confidence and processing shifted and why her doctor's tests didn't catch itWhat was actually happening inside her nervous system and why it was draining her capacityHow The 3R Framework worked in real time what changed at each phase and whyWhy everything she'd already invested in wasn't enough and what was actually missingWhat her life looks like now and why she'll never go back to trying to figure this out aloneReady to see if this is what's happening to you? Schedule a Power Audit with me. It's a 30-minute Zoom conversation where we sit down together, talk through what you're experiencing, and figure out whether The 3R Framework is the right fit for where you are. No pressure. No commitment. Just clarity. SCHEDULE YOUR POWER AUDIT HERE šŸ“§trudie@glowwithtrudie.com ā INSTAGRAM ā Subscribe to Hormones & Heels, share this episode with a high-performing woman.

    16 min

  6. JAN 27

    Episode 11: The 3R Framework: Regulate, Recalibrate, Restore

    The 3R Framework: Regulate, Recalibrate, Restore How to systematically rebuild executive capacity in 6-12 months This is the methodology reveal. Discover The 3R Framework, the systematic approach to rebuilding executive capacity in 6-12 months through nervous system regulation, capacity recalibration, and baseline restoration. Learn why the three phases must happen in sequence, how each phase builds on the one before it, and what partnership looks like through R1 (regulate your nervous system), R2 (recalibrate your capacity), and R3 (restore your baseline). This is the proven roadmap executive women use to go from dysregulated to restored. Key Takeaways: The 3R Framework happens in sequence: Regulate ā†’ Recalibrate ā†’ Restore. You can't skip R1 and go straight to R3ā€”each phase builds on the one before itR1 (regulate your nervous system) is the foundation that makes everything else work. Without nervous system regulation, capacity can't be recalibrated and baseline can't be restoredThis framework addresses all systems simultaneouslyā€”nervous system, stress response, cognitive capacity, hormonesā€”which creates compound results that piecemeal interventions can't matchShow Notes: In This Episode, You'll Learn: R1: Regulate Your Nervous System (Month 1-3)R2: Recalibrate Your Capacity (Month 4-6)R3: Restore Your Baseline (Month 7-12)The Full Timeline: 6-12 months from dysregulated nervous system to restored baseline with partnershipWhat Partnership Looks Like: Objective assessment, real-time adjustment, strategic sequencing, and accountability through all three phasesWhat This Sets Up: This episode prepares you for Episode 12: Before You Book Your Power Audit, where we discuss readiness, how to know if you're ready to partner using The 3R Framework, what needs to be true for this to work, and what the next step looks like. Who This Episode Is For: Women executives who understand they need systematic capacity rebuilding, are ready to see the exact framework that makes it possible, and want to know what partnership looks like through the 6-12 month rebuild process. šŸ“§trudie@glowwithtrudie.comā  INSTAGRAMā  Subscribe to Hormones & Heels, share this episode with a powerful woman in your world.

    22 min

  7. JAN 27

    Episode 12: Before You Book Your Power Audit - How to Know If You're Ready

    EPISODE 12: Before You Book Your Power Audit - How to Know If You're Ready Before You Book Your Power Audit Not ready for capacity rebuilding? Learn the 3 criteria before booking your Power Audit. Strategic Wellness Partner Trudie German shares the readiness test. You've seen The 3R Framework. You understand systematic capacity rebuilding takes 6-12 months. You know it requires partnership, not DIY. Now the question is: Are you ready? Because not everyone is. And that's okay. This work requires specific things. And if you're not there yet, that's fine. But if you ARE there, if you meet the readiness criteria, then the next step is clear. In this episode, you'll discover: The 3 readiness criteria for partnering through The 3R Framework, what needs to be true for this to workWhat the Power Audit actually is and what happens on that 30-minute call.Why timing matters NOW and why every month you delay adds to your timeline.Your three takeaways: One: If you meet the 3 readiness criteria, the next step is your Power Audit.Two: The Power Audit is 30 minutes, mutual assessment, not a sales call.Three: Every month you delay adds months to your rebuild timeline.Ready to assess your readiness? Schedule your Power Audit HERE šŸ“§trudie@glowwithtrudie.com ā INSTAGRAMā  Subscribe to Hormones & Heels, share this episode with a high-performing woman.  SCHEDULE YOUR POWER AUDIT HERE

    13 min

  8. JAN 20

    Episode 10: Why Your Current Approach Isn't Working, And What Actually Does

    Episode 10: Why Your Current Approach Isn't Workingā€”And What Actually Does The difference between tactical fixes and systematic capacity rebuilding You've tried supplements, sleep optimization, breathwork apps, and boundaries, but you're still hitting the same capacity ceiling. Discover why tactical fixes can't rebuild a dysregulated system, how systematic capacity rebuilding works, and why it takes 6-12 months (not the 18-24 months you'll spend on DIY trial and error). Learn why integration creates compound results that piecemeal interventions can't match and why this requires partnership with a Strategic Wellness Partner. Key Takeaways: Tactics address symptoms, but systems rebuild capacity. You can't fix a multi-system problem with individual interventionsSystematic rebuilding takes 6-12 months, which is faster and more effective than the 18-24 months of DIY trial and error, with improvements visible within weeksThe complexity of nervous system regulation, stress response recalibration, and cognitive capacity rebuilding requires partnership with someone who sees the whole pictureShow Notes: In This Episode, You'll Learn: Why tactics without systems keep you stuck and why piecemeal interventions (supplements, sleep optimization, boundaries) can't rebuild a dysregulated nervous systemWhat systematic capacity rebuilding actually looks like and why it takes 6-12 months to regulate your nervous system, recalibrate your stress response, and rebuild cognitive capacityThe timeline breakdown: Month 1-3 (stabilization), Month 4-6 (capacity returns), Month 7-12 (new baseline) you start seeing improvements within weeks, not waiting 12 months for resultsWhy integration creates compound results how addressing all systems simultaneously (nervous system, stress response, cognitive capacity, hormones) accelerates rebuildingWhy you can't do this alone the role of objective assessment, real-time adjustment, strategic sequencing, and accountability in staying on the 6-12 month timeline instead of slipping into 18-24 months of trial and error Who This Episode Is For: The high performing woman who've been trying everything supplements, apps, tactics for months or years without breakthrough results, and who need to understand why tactical approaches fail and what systematic capacity rebuilding actually requires. šŸ“§trudie@glowwithtrudie.comā  INSTAGRAMā  Subscribe to Hormones & Heels, share this episode with a powerful woman in your world.

    26 min
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Hormones & Heels is for high-achieving women executing at 60% capacity. Your reserves are depleted. The strategies that used to work aren't working anymore, and you don't have time for trial and error. Hosted by Trudie, this show decodes the connection between hormones, nervous system regulation, and performance capacity. Each episode delivers strategic insights and practical protocols to recalibrate your systems and restore full operational capacity. No fluff. No emotional bypass. Just results.

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