​Heidi’s Lane with Heidi Powell

This week’s episode was supposed to be a deeper dive into perimenopause, but as I started talking, the conversation went somewhere completely different. And honestly, I think it went exactly where it needed to go.

I open up about some very personal parts of my health journey, including living with HPV, abnormal pap smears, precancerous cervical cells, and a recent conversation with my doctor about potentially having a partial hysterectomy. That conversation brought up so many questions for me about what happens to our bodies as we age and the parts of womanhood we don’t talk about nearly enough.

I also share what I’ve noticed changing in my 40s when it comes to sex, libido, vaginal health, and how those changes have affected the way I see myself as a woman. We talk about vaginal estrogen, recurrent UTIs during perimenopause, my recent experience with an infection I initially ignored, and why listening to our bodies and advocating for our health matters so much.

In this episode, we discuss:
Living with HPV and my history of abnormal pap smears
Why my doctor brought up a partial hysterectomy
Sex, libido, vaginal dryness, and intimacy in your 40s
Vaginal estrogen and vaginal health during perimenopause
My recent UTI experience and why I wish I had acted sooner
Learning to listen to your body and advocate for yourself

If you’ve been experiencing changes in your body that you don’t understand, putting off an appointment, or simply wondering why no one ever taught us about some of these things, I hope this conversation encourages you to ask questions, listen to your gut, and take your health seriously.

Our bodies are such a gift, and sometimes, watching them change can be harder and more emotional than we expect.

Here’s to asking more questions and learning as we go. ❤️

WANT TO JOIN A COMMUNITY THAT UNDERSTANDS THIS? Sign up for my next 30 Day Challenge: CORE, PELVIC FLOOR + HORMONE STRENGTH, starting August 31, 2026…go to heidipowell.net/reset or click HERE.

Here are the key moments from the episode:
00:00 Why I’m Going Deeper Into My Perimenopause Journey
03:19 What I’ve Learned From Living Through Perimenopause at 44
05:55 HPV, Cervical Cancer Risk & What Women Need to Know
08:43 Why I Refuse to Skip My Annual Pap Smear
11:42 The Partial Hysterectomy Decision I’m Now Facing
14:28 Sex, Libido & Vaginal Changes During Perimenopause
17:15 The Emotional Reality of Watching Your Body Age
20:20 The Bladder Symptoms I Mistook for Something Else
23:28 My UTI Got Worse: When I Finally Went to Urgent Care
25:08 Why UTIs Can Become a Bigger Problem During Perimenopause
27:28 Vaginal Health Signs Women Shouldn’t Ignore
28:24 The Health Checks I Want Every Woman to Stop Putting Off

Connect with Heidi:
Website: https://heidipowell.net/
Email: podcast@heidipowell.net
Instagram: @realheidipowell
Facebook: Heidi Powell
YouTube: @RealHeidiPowell
Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset
Train with Heidi on her Show Up App: https://www.showupfit.app/

If you're a woman in your late 30s, 40s, or early 50s and you've been feeling exhausted, foggy, anxious, or like a complete stranger in your own body… I need you to hear me right now. You are not broken. You are not going crazy. And you are definitely not "just getting old."

Welcome to the era of metabolic intelligence! Today we are kicking off a two-part series that I genuinely believe is going to change lives. This is the exact information I wish someone had handed me five years ago when I was sitting in my car crying, wondering what the heck was happening to my body.

In this episode, we are doing a deep dive into Perimenopause 101. We are breaking down the biological timeline of what is actually happening inside your body, the sneaky symptoms you're probably dismissing as just "life stress," and the four non-negotiable strategies you need to not just survive this transition—but actually thrive through it.

Because here is the truth: The more we understand our bodies, the more control we have. And when you learn to work with your hormones instead of against them? Something magical comes out the other side. A whole new breed of a woman. 🙌

In this episode we discuss:
The real difference between menopause (a single day!) and perimenopause (an 8–10 year transition)
Why your symptoms can start while your cycle is still completely normal
The "Triple Threat" making weight loss feel impossible right now
The "muscle armor" rule—and why you need to stop doing 60 minutes of cardio
Why creatine is the new rising star in the perimenopause toolkit (and how much you actually need)
How to manage your cortisol and stress response before it manages you
Why hormone replacement therapy (HRT) is no longer something to fear—it's a powerful preventative tool

If you've been watching your body change despite doing all the right things, this episode is your wake-up call. You have the power to become the CEO of your own health. And if this episode resonates with you, I'd love to hear your story. Send me a DM, share your biggest takeaway, or let me know where you are in your own journey. And if you know another woman who's been wondering why she suddenly doesn't feel like herself anymore, please share this episode with her.

Love you guys!! Thanks for being here! ❤️

Resources Mentioned:
Get your hormones checked with NuLevel Wellness, and get a FREE telehealth appointment → Https://nulevelwellnessmedspa.com/telehealth-consult-ideal/ Mention you came from Heidi for $100 off!
Join the next 30-Day Kickstart Challenge & Get Fit Classic Community → https://heidipowell.net/kickstart or https://heidipowell.net/challenge

Here are the key moments from the episode:
00:00 Welcome to Perimenopause 101: You Are Not Broken
03:54 The Era of Metabolic Intelligence
07:45 Real Transformations from the 60-Day Hormone Reset Community
11:21 The Biggest Misconception About Menopause vs. Perimenopause
14:30 Early vs. Late Perimenopause — What to Look For
44:45 Non-Negotiable #1: Why Muscle Is Your Armor
46:33 The 30-Minute Workout Rule (Stop the Long Cardio!)
48:33 Non-Negotiable #2: Creatine for Women in Transition
52:33 Non-Negotiable #3: Managing Your Stress Response and Cortisol
55:01 Non-Negotiable #4: The Truth About Hormone Replacement Therapy (HRT)
58:47 Get Your Hormone Levels Checked — Here's How
Connect with Heidi:
Website: https://heidipowell.net/
Email: podcast@heidipowell.net
Instagram: @realheidipowell
Facebook: Heidi Powell
YouTube: @RealHeidiPowell
Join Heidi’s next Hormone Reset Challenge: heidipowell.net/reset
Train with Heidi on her Show Up App: https://www.showupfit.app/

When Ryan and I posted about doing a 2-day couples therapy intensive, people literally started praying for us. 😂 And I get it. But here's the thing: We weren't falling apart. We went because we were ready to go deeper. And what happened in that room over those two days? It cracked us both wide open in ways I did not see coming.

We sat with a therapist named Dave (the Universe keeps bringing that name back to me) who does something completely different from anything I've tried before. IFS, psychodrama, experiential therapy, all of it woven together. We're talking parts work, childhood drawings, standing on literal cards on the floor and trying to physically step into your own adult power. And watching Ryan stand there frozen for 30 minutes, unable to do it, I cried. Because I have been in that exact spot. I know what it costs to finally take that step.

This one goes deep. We talk about the hidden parts of us that were built to protect old wounds, why your biggest superpower probably came from your deepest pain, and what it actually looks like to do real inner work when nothing is technically "wrong." 🥹

In this episode, we discuss:
What we learned during our two-day couples therapy intensive

How childhood experiences shape our adult relationships

Understanding Internal Family Systems (IFS) and parts work

Navigating perimenopause, aging, and learning to embrace change

The surprising connection between fear, perfectionism, and overwhelm

How greater self-awareness can create healthier, stronger relationships

If you've ever wondered why you react the way you do, found yourself stuck in the same patterns, or felt like you're constantly chasing a better version of yourself, I hope this reminds you that healing isn't about becoming someone new. It's about finally understanding who you've always been, with a whole lot more compassion.

I love you guys so much. Thanks for being here. ❤️

Here are the key moments from the episode:
00:00 The Couples Therapy Episode That Changed Everything
03:50 What Steve Jobs Knew About Decision Fatigue
07:46 Does Getting Your Period Actually Reset You Emotionally?
11:00 The DMs With a Stranger's Song That Made Heidi Break Down
14:07 The Botox Reel That Made Heidi Question Whether She'll Ever Stop Fighting Aging
18:11 What Hypnobabies Taught Her About Resisting the Things You Can't Control
25:11 15 Years of Therapists, Coaches & On-Site: What Actually Moved the Needle
33:00 Sensory Overload, a Misplaced Pillow, and Why the Room Almost Derailed the Whole Session
40:00 The Drawing Exercise That Forces You to See Exactly Where Your Patterns Were Born
44:08 She Said "Sad" But That Wasn't It. The Word That Finally Broke Through
47:07 The Financial Safety Wound You Didn't Know You Were Carrying (And Where It Really Starts)
51:00 Why Having More Money Will Never Make You Feel Safe, A Financial Advisor Explains
57:37 The Moment Ryan Couldn't Step Into His Own Power And What Was Standing in the Way
1:00:02 This Is Where Real Confidence and Internal Leadership Actually Come From
1:07:00 The Late-Night Breakdown That Proved the Therapy Was Already Working
1:11:00 What's Really Happening Behind the Highlight Reel, Heidi Gets Brutally Honest
1:19:01 Why Not Every Woman Wants to Be Heard, Some of Us Just Want the Solution
1:25:52 The Therapist Who Thought They Were There to Break Up (Funniest Ending)

Connect with therapist Dave Adamusko:
Website: https://www.therapywithdave.com
Email: therapywithdave@gmail.com
Instagram: @therapywithdave

Connect with Heidi:
Website: https://heidipowell.net/
Email: podcast@heidipowell.net
Instagram: @realheidipowell
Facebook: Heidi Powell
YouTube: @RealHeidiPowell
Train with Heidi on her Show Up App: https://www.showupfit.app/

Yup… we’re doing it. In 2021 I sat across the table From Lewis Howes and his beautiful now-wife, Maria, listening to them gush over their then-new relationship… and how from Day One, therapy was a non-negotiable. Both individually and as a couple, they committed to working on themselves to give such a special union the best chance possible.

I’ve never forgotten that.

Fast forward to one year ago when I met Ryan, I immediately knew he was special. Our connection was special. And more than anything… it is a thing worth protecting and growing. 

Patterns are a real thing. And to be honest, I have more than a bag of destructive patterns…individually and relationally. I’m aware enough to know these days that if I don’t continue to peel back the layers of healing, I will continue to repeat those patterns which have destroyed precious things historically.

This podcast is about that. And it’s about how over the last year Ryan and I have both committed to diving in head first.

Relationships are mirrors… and sometimes those damn mirrors are hard to look into. But only by allowing the mirrors to be held up, can we become aware of our blind spots and ultimately (hopefully) evolve into two people who can hold a healthy relationship. :)

This conversation touches on communication, self-awareness, people-pleasing, vulnerability, and the courage it takes to be fully seen by another person. We explore how our past experiences still shape the way we show up today and why healthy relationships often reveal the parts of ourselves that still need attention.

In this episode, we discuss:
Why personal growth doesn't stop when you find the right relationship

The relationship patterns we never want to repeat

How unspoken expectations can create distance and resentment

The challenge of balancing ambition, family, friendships, and connection

What vulnerability actually looks like in a healthy relationship

The fears and insecurities that still show up for both of us

Choosing curiosity over defensiveness during difficult conversations

How growth often begins where comfort ends

More than anything, this episode is a reminder that the strongest relationships aren't built by two perfect people. They're built by two people willing to keep learning, keep communicating, and keep choosing each other through every season of growth.

Here are the key moments from the episode:
00:00 What Happens When Old Patterns Return
04:03 Why We’re Finally Talking About Long Distance
07:07 Redefining What “Failed” Relationships Really Mean
10:23 Can the Honeymoon Phase Actually Last Forever?
13:19 When Your Partner Notices Every Tiny Shift
16:11 The Fear of Being Fully Seen
18:06 When People-Pleasing Starts Stealing Your Peace
21:56 The Pattern Heidi Refuses to Repeat
26:16 Why We Chose Therapy Before Things Broke
29:21 The Truth About High Expectations in Love
33:36 When Independence Makes Partnership Harder
36:52 Becoming the Average of the Right People
37:43 Losing Yourself to Be Loved
40:10 What Comes Next After the Therapy Intensive
41:47 Why Therapy Is a Tool, Not a Last Resort
43:31 Awareness Is Where Real Change Begins

Connect with Heidi:
Website: https://heidipowell.net/Email: podcast@heidipowell.netInstagram: @realheidipowellFacebook: Heidi PowellYouTube: @RealHeidiPowellTrain with Heidi on her Show Up App: https://www.showupfit.app/

This week, I found myself reflecting on the woman I used to be and the woman I'm still becoming.

After looking back through photos from the last year and a half, I realized I've slowly let go of some of the habits that help me feel my best. As life gets busier with work, motherhood, friendships, and relationships, I've been asking myself an important question: how do we create space for everything that matters without losing ourselves in the process?

In this episode, I share a personal life update and open up about balancing entrepreneurship, parenting, self-care, and the constant challenge of protecting my time and energy. I also reflect on the journey from 18-year-old Heidi, who struggled with self-worth, people-pleasing, and an eating disorder, to the woman I am today.

We talk about healing, self-love, creating safe relationships with our children, and one question that completely stopped me in my tracks, what superpower do you have today that was born from trauma?

In this episode, we discuss:
Reconnecting with yourself during busy seasons
Why healthy habits matter more than motivation
What I would tell my 18-year-old self
Healing from shame, self-hatred, and people-pleasing
Learning to create safety and trust with your children
Letting go of control as your kids grow up
Why you either win or you learn
Finding the gifts hidden inside difficult experiences

If you've ever felt overwhelmed, disconnected from yourself, or wondered if healing is really possible, I hope this conversation reminds you that it gets better. Keep going.

I love you guys. Thanks for being here. ❤️

Here are the key moments from the episode:
00:00 Welcome to Heidi’s Lane
04:36 Realising I’ve Been Letting Go of Myself
10:25 The Entrepreneur Struggle No One Sees
13:28 The “Magic” of Movement When You Feel Stuck
15:30 The Moment I Realised No Man Should Love Me More Than I Love Myself
17:12 What 18-Year-Old Heidi Would Think of Me Today
20:25 What I’d Really Tell My Younger Self
24:03 How Cash Is Growing Into a New Role
27:26 The Parenting Advice That Changed How I Listen
30:17 Why You Either Win or You Learn
33:02 The Question That Stopped Me: What Superpower Came From Your Trauma?
36:21 A Challenge to Find the Superpower Inside Your Story

Connect with Heidi:
Website:⁠ https://heidipowell.net/⁠
Email: podcast@heidipowell.net
Instagram: @realheidipowell
Facebook: Heidi Powell
YouTube: @RealHeidiPowell
Train with Heidi on her Show Up App:⁠ https://www.showupfit.app/