This is me at 50!

Missy Propper

5.0 (7)
NUTRITION
WEEKLY SERIES

I’ll be sharing lessons, tools, and conversations around: How I find balance over perfectionHow I fuel and nourish my bodyWho I choose to surround myself with and why-my circle is small but oh so good!Ways I calm my mind and get out of my own head!Anxiety / hot flashes / where the heck did my concentration and focus go?Sleep/strength training/cooking/relationships and friendsAll the things!!! This is me- at 50!

EPISODE 45

Hormones, Hot Flashes & Holding It Together: My Crash Course in Menopause

Send a text In this deeply candid and refreshingly real episode, I sit down with my husband Ryan to talk about a topic that doesn’t often get airtime — what it’s like to experience menopause from the other side. Ryan opens up about our journey through perimenopause and menopause — the highs, the hard parts, and the moments that tested both of us. With honesty, humor, and heart, he shares what it felt like to navigate the emotional shifts, mood swings, and physical changes I was going through, and what he did to better understand and support me (even when he didn’t always get it right). This is a must-listen for any partner wanting to show up more fully during “the change” — and for any woman who’s ever wondered, Does he even know what I’m going through? Whether you’re in it, approaching it, or supporting someone through it, Ryan’s perspective offers insight, empathy, and a whole lot of real talk. 6 Second Hug book: How to Improve Your Marriage Without Talking About It Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

39 min
EPISODE 46

The pause that moves you forward....coaching through perimenopause overwhelm.

Send a text Feeling overwhelmed, anxious, or like you’ve hit a wall lately? You’re not alone—and you’re not doing anything wrong. In this episode of This Is Me at 50!, we’re talking about the mental overload so many women face in perimenopause… and why sometimes the way forward isn’t about finding the right answer—it’s about asking a better question. I’m sharing 4 of my go-to coaching questions that can shift your mindset, bring clarity, and help you move forward with more confidence and calm—without the pressure to do more or push harder. If your to-do list feels the same but your capacity has changed, this one’s for you. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

16 min
EPISODE 47

Hormone Chaos? 5 Natural Steps to Get Back on Track

Send a text Are your hormones out of whack? Fatigue, brain fog, hot flashes, cravings, or mood swings can all be signs your body’s messengers are off balance. In this episode of This Is Me at 50, I’m breaking down what it really means to balance your hormones naturally—and why it’s not about a magic pill but about everyday habits that work. I’ll walk you through five science-backed steps you can start today—like eating enough protein, lowering sugar, boosting fiber, supporting gut health, and adding healthy fats—plus share five herbal supports that may give you an extra boost during perimenopause or menopause. If you’re ready to go from hormone chaos to harmony with practical, natural strategies, this episode is for you! Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

31 min
EPISODE 48

Cycle Syncing & Seed Cycling: Naturally Support Your Hormones, Energy, and Mood

Send a text Have you ever noticed how some weeks you feel unstoppable—energized, focused, and confident—while other weeks you feel tired, foggy, or just not yourself? That’s not random—it’s your hormones. Most of us have been taught to only pay attention to the menstrual phase of our cycle, but that’s just one part of the story. In reality, our bodies move through four unique phases each month, and those shifts impact everything from our mood and energy to our cravings, confidence, and productivity. For those navigating perimenopause, when cycles become more irregular and symptoms like fatigue, mood swings, brain fog, and hot flashes can intensify, learning to work with your hormones can be a game-changer. Cycle syncing strategies and food-based tools like seed cycling can help smooth out some of those ups and downs, offering more balance and resilience through the transition. In today’s episode, we’re diving into cycle syncing and including some seed cycling insight—two powerful ways to support your hormones and align your lifestyle with your body’s natural rhythm. We’ll walk through all four phases of the cycle, explore what’s happening hormonally, and share practical ways to sync your nutrition, exercise, and even your workflow so you can feel more balanced and empowered all month long. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

28 min
EPISODE 49

The heart of connection, finding yourself first.

Send a text Have you ever felt lonely in a crowded room, as if something inside you no longer fits? You’re not alone. Many of us, especially in our late 40s and 50s, find ourselves navigating big shifts—in friendships, family dynamics, and even in our own sense of identity. Perimenopause and menopause can bring profound changes, not just in our bodies but in how we relate to ourselves and others. But here’s the truth: real connection doesn’t start with the people around us. It begins with the person we meet in the mirror each morning—the one learning to embrace change, honor her heart, and grow into this new chapter with strength and grace. In today’s episode, I’m excited to welcome back my friend Jeri Mallow, Life Coach and Owner of Lake Shore Life Coaching. Jeri shares her wisdom on how to reconnect with your heart, quiet the mental chatter that often grows louder during this season of life, and rediscover peace and purpose within yourself. Through her personal stories, practical exercises, and gentle guidance, she’ll show us how finding ourselves first allows us to show up more fully in every relationship and embrace this transformative stage of life with openness and ease. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

56 min
EPISODE 50

The Sleep Reset Your Body’s Been Asking For

Send a text If you’ve been dragging through the day, relying on caffeine, or waking up tired even after a “full night” of sleep… this might be the most important 10 minutes you spend today. I just released a short episode on one of the most overlooked parts of your health — sleep, the job everyone has but almost no one treats like a job. In this episode, I cover: ✨ Why sleep is the true foundation of your energy and metabolism ✨ How to build a bedtime routine that actually works ✨ Simple shifts to make your room a place your body wants to rest ✨ What to do when your mind or body just refuses to settle And here’s the thing — if you’re struggling to fall asleep, stay asleep, or wake up feeling refreshed… you don’t have to figure it out alone. I’ve helped so many clients improve their sleep with simple supports and the exact tools I personally use — and if you want help or want to know what might work for your situation, send me a message. I’m happy to share recommendations and guide you. Your body always pays you back when you invest in your rest. Let’s get you sleeping better — you deserve that kind of energy. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

10 min
EPISODE 51

54 & Wiser ~ lessons from my life so far

Send a text Turning 54 has me reflecting on life, love, and what truly matters. The joys feel richer, friendships deeper, and every lesson more meaningful. In this episode, I share 10 life lessons I’ve learned along the way: Letting go of what weighs you down The power of saying “no” Embracing imperfection Remembering that you are enough just as you are Life is messy, beautiful, and ever-changing — and I hope these reflections inspire and encourage you on your own journey. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

22 min
EPISODE 52

Thanksgiving Power Plan

Send a text If Thanksgiving always feels a little… chaotic, this episode is your calm, grounded reset. In today's episode, I walk you through a simple, strategic plan for your morning, mealtime, and evening so you can enjoy every bite without the crash, guilt, or stress. You’ll learn how to set up your morning foundation with protein-forward meals, hydration, and light movement to keep blood sugar steady long before the turkey hits the table. Then we dive into the mealtime strategy — a realistic, non-restrictive approach to building your plate, choosing the foods you genuinely love, pacing your meal, and enjoying dessert without the spiral. Finally, we wrap with a gentle evening and next-day reset to support digestion, lower inflammation, and get you back into your routine with ease. Think of this episode as your holiday roadmap: simple, doable, supportive, and designed to help you feel amazing all day long. And if you love structure that doesn’t feel overwhelming, stick around to hear how Missy’s quick 30-minute coaching sessions can help you build routines and habits that actually work in real life — not just on holidays. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

11 min
EPISODE 53

The Longevity Link: Why Social Connection Matters for Women’s Health

Send a text Today’s conversation is a powerful one. I’m joined by Paula Carlton, NP, one of the six incredible women on the Rise Up Women’s Empowerment Summit team happening April 18-19, 2026. Paula brings a grounded, compassionate, and deeply informed perspective to women’s health, longevity, and whole-person care—and in this episode, we dive into the final pillar of her Five S’s framework: social connectedness. We explore how connection impacts not only our emotional well-being, but also our hormones, metabolic health, and long-term vitality—especially as women navigate different life stages. From the wisdom of Blue Zones and the concept of moai, to the very real transitions of motherhood, menopause, and identity, this conversation is honest, thoughtful, and incredibly relevant. Paula shares both medical insight and lived experience, reminding us that health isn’t just about symptoms or numbers—it’s about community, compassion, and feeling supported as we evolve. This episode beautifully reflects what Rise Up is all about: empowering women with knowledge, connection, and the reminder that we don’t have to navigate any season of life alone. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

47 min
EPISODE 54

Why TMJ Is Never Just TMJ: A Whole-Person Approach to Healing

Send a text Today’s conversation is one I’m really excited to share with you. I’m joined by Dr. Jordan Weyker, and we’re diving into an important and often overlooked topic—TMJ and how it connects to the body as a whole. This is not just a jaw issue conversation; it’s a full-body, whole-person discussion that will leave you with a deeper understanding of how interconnected our systems truly are. Dr. Jordan brings such a grounded, thoughtful approach to care, and what I love most is how she helps make complex topics feel accessible and empowering. She is also one of the six incredible women practitioners coming together to bring you the Rise Up Women’s Empowerment Summit, happening April 18–19. https://www.eventbrite.com/e/1968272632428?aff=oddtdtcreator This summit was intentionally created to support women through perimenopause, menopause, and every season of midlife with education, tools, and community—and Dr. Jordan’s expertise is a powerful part of that experience. So whether you’ve dealt with jaw pain, headaches, tension, or you’re simply curious about how your body communicates with you, this episode is for you. Let’s get into it. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

23 min
EPISODE 55

Gaining Grit Health and Healing with Bryana Kudek LAT, PES

Send a text Today I’m joined by Bryana Kudek, founder of Gaining Grit Health and Healing. Bryana is a Licensed Athletic Trainer with over 11 years of experience, a Performance Enhancement Specialist, and a Pregnancy & Postpartum Exercise Specialist. After years serving as a Head Athletic Trainer in high school settings, she took a bold leap and opened her own clinic in 2021—just 12 weeks postpartum with her first baby. Talk about grit in action. Bryana is advanced rehab certified, trained in dry needling and myofascial decompression (cupping), and even serves as a CPR instructor. She works with a wide range of patients, but especially women navigating back pain, shoulder and elbow injuries, postpartum recovery, and common sports injuries like ACL and meniscus tears. Her approach blends clinical expertise with real-life understanding of what women’s bodies go through in different seasons. In this conversation, we talk honestly about resilience, strength, and what it really looks like to keep showing up when life feels hard. This is one of those episodes that meets you right where you are—whether you're walking through change, challenge, rebuilding, or growth. Bryana is also one of the six incredible practitioners joining us for the Rise Up Women’s Empowerment Summit happening April 18–19. During the summit, Bryana will be leading a mobility session focused on back pain and hosting a healthy walking workshop—practical, empowering tools you can immediately apply to your daily life. register for the summit here: https://square.link/u/U8uDXfKb This episode was originally recorded in March of 2024, and its message feels just as relevant—maybe even more so—today. So take a breath, settle in, and let’s dive into this conversation with Bryana. Support the show Work with me: https://authenticwellness.practicebetter.io/#/5c91151e627d791a5c1a0ae8/bookings Sign up for the Authentic Wellness newsletter for more great information! It's a great resource for healthy hormone balancing recipes, upcoming events, and ways you can create that healthy lifestyle you want! As a nice bonus- I’ll send you an awesome freebie for joining my community for fun! Sign up here: https://mailchi.mp/7064d6faef34/this-is-me-at-50 Rise Up! Women's Empowerment Summit registration: https://www.eventbrite.com/e/rise-up-womens-empowerment-summit-tickets-1968272632428?aff=oddtdtcreator Facebook: https://www.facebook.com/authenticwellness.net/ Instagram: https://www.instagram.com/authenticwellnesscoach/ Website: https://www.authenticwellness.net/ music courtesy of pixabay.com https://pixabay.com/users/redproductions-970568/ Disclaimers Information in this podcast i...

24 min

See All Season 4 (11)

5

out of 5

7 Ratings

Great listen!

10/26/2023

TH 🌸

Honest, insightful, helpful information with a dose of good humor! Missy and her guests are great!

I’ll be sharing lessons, tools, and conversations around: How I find balance over perfectionHow I fuel and nourish my bodyWho I choose to surround myself with and why-my circle is small but oh so good!Ways I calm my mind and get out of my own head!Anxiety / hot flashes / where the heck did my concentration and focus go?Sleep/strength training/cooking/relationships and friendsAll the things!!! This is me- at 50!

Creator

Missy Propper
Episodes

56
Seasons

4
Rating

Clean
Copyright

© 2026 This is me at 50!
Show Website

This is me at 50!