In this episode of The Complete Woman, we are learning from Trish Allen the things that will give us so much power. Trish is a functional nutrition coach and a certified life coach, practicing for the last 16 years, and she has intertwined her health coaching practice with both of these things. We all love to make check lists, but this episode is not about a check list. Rather they are 5 simple, easy keys and Tori challenges you to listen carefully to them. This is a way to take control of your life in a positive and healthy way. Trish gives so many simple things, which we can do today in a way that doesn’t sacrifice so much of ourselves. “What is easy to do is also easy not to do.” 

• Who is Trish Allen? 1:00
• Empowering people to take control of their life 2:20
• Nutrition: The difficulty of what we do each day 6:25
• You have permission to eat, meal hygiene 10:30
• Sleep hygiene 19:00
• Wind-down routines 22:00
• Movement, the importance weightlifting 25:10
• Planning is crucial 31:50
• Finding joy in life 34:30
• Set boundaries with others and ourselves 40:20
• Setting safe boundaries: “Ask me again later” 44:30
• Speed round 49:00

“‘Why is [sleep hygiene] so hard for us?’ ‘My guess would be, bring it back to the beginning. We all have this to-do list and I think, myself included, if I go to bed without everything checked off my to-do list, then I failed today, and it’s gotta all go on tomorrow…Does it really matter? If I don’t answer that email tonight? Or if I leave some dirty dishes in the sink?’” 20:35

This is the very first episode of The Complete Woman Podcast. The purpose of this podcast is to explore our physical, mental, and emotional well-being, and how to find joy as we move through different phases of life. Women are powerful and they have the ability to take control of their happiness. They have more power than they realize. Listen to your host and CEO of the women’s health company called Shala, Tori Poulter, tell about why she decided to start this podcast, why she believes that we can find joy at any stage in our life, and how to be complete physically, mentally, and emotionally. Then you will have a chance to meet two more of the leadership members at Shala and big contributors to the podcast, Jesse Allen and Marissa Lore. 

• About Tori 1:50
• Marissa Lore 12:20
• Manifesting 20:00
• Jesse Allen 26:50
• Internal vs external motivation 29:45
• What brought Jesse to a women’s brand 38:55

“Like so many things in life, if we open ourselves up to growth, beautiful things happen.” 9:35 
“I love starting the day grounding in good practices and in good information, thinking and internalizing things that I know are good for me, and good for all of us.” 44:30

The Complete Woman Podcast is your go-to space for exploring the physical, mental, and emotional well-being of women at every stage of life. Hosted by Tori Poulter, this podcast is a vibrant community where we embrace our complexities, celebrate our strengths, and tackle the challenges that shape us. From navigating menopause and hormones to rediscovering passions and creating lives that feel whole, every episode offers inspiring stories, expert insights, and practical advice to help you thrive. Join us as we take one step at a time toward joy, connection, and the unstoppable power of women supporting women.

Join us on this uplifting episode of The Complete Woman Podcast where we discover the transformative power of rest with the delightful Dr. Saundra Dalton-Smith. As a physician, researcher, author, and speaker, Dr. Saundra shares the seven types of rest essential for overcoming burnout. Rest is more than merely sleeping--it encompasses physical, mental, emotional, and spiritual caretaking practices. We also dive into her journey from traditional medicine to holistic healing, and learn about how she integrates these principles into patient care. Tune in to learn more about reclaiming your life and restoring balance in realistic and achievable ways! "Unfortunately we tend to associate rest simply with stopping, with cessation. True rest has a restorative component."

• Offering her patients something more 2:00
• The different kinds of rest 10:15
• Why we fill our time with mindless activities 21:35
• Spiritual rest and restorative activities 23:50
• You do not need to earn rest 40:30
• “Choose” is important 42:25

Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity
Take the Rest Quiz
Learn more about Dr. Saundra Dalton-Smith's work

On this episode of The Complete Woman Podcast, Tori is joined by Kara Lewis Newton for a candid conversation about living authentically and embracing optimism in everyday life. Kara shares how she uses social media as a tool to spread positivity, striving to be a light in a sometimes dark space. They talk about the importance of choosing joy, as well as being real about your feelings, and Kara also opens up about the power of setting boundaries. Tori asks Kara about working with her husband and how they prioritize marriage by constantly showing up for each other. Tune in to learn more about forgiveness and living life as authentically as possible! "Authenticity to me is, I operate under the same value system no matter what I'm doing."

• Intro 0:00
• Choosing what is authentic to her 12:05
• It’s not about me 20:55
• Saying no and understanding what’s most important to you 24:40
• Figuring out what you value the most 29:00
• Running her business with her husband and their roles 35:30

KLN website
KLN Instagram
KLN Facebook:  KLN Beauty
“I want to be someone that makes your day better by having been in my presence. By venting or complaining, or me putting that on my social media, I don’t feel like that’s me not being authentic. That’s me caring about your mental state too. It doesn’t help you at all to hear me complain and be grumpy.” 9:20

On this episode of The Complete Woman Podcast, host Tori Poulter welcomes Rob Morris, a former NFL player turned leadership coach.

Rob shares his personal journey through multiple health crises—including 16 surgeries and heart bypass—and how these challenges led him to redefine resilience. Rather than merely surviving hardship, Rob explains that true resilience is about adapting positively and thriving after adversity.

He breaks down resilience into three interconnected domains: mental/emotional, physical, and spiritual, offering practical strategies for each. Rob's vulnerability reveals powerful insights about breaking rumination cycles through journaling, the link between confidence and action, and why creating meaning rather than searching for it is transformative.

Tune in for an inspiring conversation that will change how you think about overcoming life's inevitable challenges!

01:32 Why talk about resilience?
11:31 Mental and emotional resilience
16:34 How journaling breaks rumination cycles
22:00 Physical resilience: make your "one day" your "day one"
29:06 Creating meaning vs. searching for meaning
36:48 Consistency vs. trying new things

You can also listen the two-parter episode on The 5 Pillars of Wellness with Jesse Allen here:

On Spotify:

• Part 1
• Part 2

On Apple Podcasts:

• Part 1
• Part 2

“Yes you can go read a book and follow a bunch of steps, or you can go out in the world and live it and figure out what works. That would be my advice. Yes read a book, then take a handful of those things, go check them out, and see what sticks.” [34:19]

Researchers have found that women are less happy than they were 40 years ago, and the age that women are happiest is 55. Our guest today is Shari Brown, a self-described "recovering hustler" who transformed her approach to success after burning out from hustle culture. 

In this powerful conversation, Shari reveals how our society glorifies exhaustion as a badge of honor, and offers a refreshing alternative: follow what lights you up and practice receiving as readily as you give. She discusses how her business initially thrived through inspired action but later became a grind when fear and competition took over.

Author of "Let's Grow Girl," wife, and mother of two, Shari now leads her large team with the understanding that "you're never going to have a happy ending with a miserable journey." Join us as Shari shares her wisdom on breaking free from hustle culture while still achieving remarkable success.

02:23 Boundaries and positivity
09:15 Manifestation and abundance
12:10 Inspired action
21:27 Breaking free from hustle culture
30:09 Focus on what really matters
41:46 The 6 Questions

“If it lights you up, do it… If you continually follow the things that are bringing you joy, that leads you to your happy ending because you are never going to have a happy ending with a miserable journey.” 12:15

This is part 2 of the 5 Pillars of Wellness with Jesse Allen where we will talk about the final 3 pillars: sleep, recovery and regeneration, and emotional and mental wellness.

01:34 Pillar 3: Sleep
07:51 Effects of not enough sleep
24:18 Pillar 4: Recovery and Regeneration
37:06 Pillar 5: Mental and Emotional Well-Being

“When you’re awake for more than 24 hours, a single good night’s sleep is not sufficient. It takes about 2-3 days to truly recover.” 08:27

Today’s episode is part 1 of a 2 part series talking about the subject of wellness. Wellness is simple but doing it is hard and we are here to help you. We are joined by our wellness expert and chief product officer at Shala, Jesse Allen.

05:42 Statistics
14:54 Pillar 1: Movement
36:32 Pillar 2: Nutrition
45:05 Nutritive and psychological value

“Just pick one thing. Just make one small change and it may be as simple as start drinking more water. Just do that and do it consistently for a week or maybe a month… and once you’ve got that habit formed, then move on to the next one.” 58:48

On this episode of The Complete Woman Podcast, Tori is joined by Sheree Frede, the creator and owner of the SheShe Show. Sheree's social channels focus on fashion, beauty, travel, and lifestyle, specifically for the midlife woman. Together, they chat about inner and outer beauty, discussing how to embrace your true self. Sharee talks about the importance of living authentically and confidently, no matter your age. Tune in for inspiration on how to express your most genuine self through all stages of life!

04:10 Inner and outer beauty
15:02 Surround yourself with people who want you to succeed
29:51 Finding joy
45:23 Word of advice

“I think [joy is] a choice. I can be miserable and complain and gripe about it… but no. It’s a choice.” 30:08

On this episode of The Complete Woman Podcast, host Tori Poulter is joined by Kolene Anderson, associate director for the Utah Women and Leadership Project, to discuss menopause in the workplace. Together, they explore how menopause impacts women's careers and why it's not just a "women's issue." They dive into the importance of normalizing conversations about menopause, especially in professional settings, and the need to educate ourselves and others about it. Kolene shares insights on how women can prepare for this transition with curiosity and self-compassion. They also touch on the physical, mental, and cognitive effects of menopause and how diet plays a role. Tune in to learn more!

04:10 Does menopause affect women’s careers?
15:49 Symptoms of menopause that affect work the most
23:32 How to prepare for menopause
32:25 Brain fog
46:48 How to prioritize and find joy in life

“We have to figure out how to stop feeling guilt and shame for this idea that we are slowing down, that we’re not accomplishing as much as maybe we expect of ourselves.” 49:16

In this episode Tori talks to Elora Murray, who is the host of Fresh Living, a Utah based lifestyle TV show. They discuss the topic of anxiety, which is something Elora talks about quite a bit on her own social media very openly. Her brand is kindness and energy, but it’s also about understanding and being open about anxiety. Tori and Elora talk about the importance of exercise and how much it helps destress or set the mind at ease and that movement gives you a release that can almost put your anxiety on pause. Tune in to learn more incredibly helpful tips for managing anxiety! “You are not your anxious thoughts and you are NOT alone.”

What Elora hopes listeners take away from this episode 4:05
Her first experience with anxiety 5:20
Covid and the mental health explosion 14:00
Exercise 21:00
The importance of nutrition and staying off of caffeine 24:35
You are not your anxious thoughts 30:45
Step 1: Reframing 35:15

“You have a support system, you are not alone, and there is especially nothing wrong with you. It took me a very long time to stop those anxious thoughts from telling me there’s something wrong with me that I think I had like a defect, almost. That’s just not true. I want people to know that there are things to help it and ways to deal with it. You don’t have to just sit in your anxiety and feel uncomfortable.” 4:20

@elorad
www.eloramurray.com

On this episode of The Complete Woman Podcast, Tori sits down with Dr. Jordan Robertson, ND to chat about hormone health and the misunderstood phase of perimenopause. They dive deep into the psychology of perimenopause, exploring how women identify with this life phase and why many are reluctant to accept it during the early stages. Dr. Roberston breaks down what perimenopause really is, shedding light on hormone fluctuations and the physical and emotional symptoms that can arise. As the CEO of The Confident Clinician, Dr. Robertson shares her mission to elevate integrative and naturopathic medicine, offering empowering advice for navigating this important phase of women's lives. Tune in to learn more about perimenopause and naturopathic medicine from truly one of the best!

03:10 The psychology of perimenopause
09:44 The importance of accurate language
11:23 What is perimenopause
20:27 Symptoms
27:41 What does it mean to feel good?
31:54 How to talk about symptoms
39:57 Confronting discouragement

“I think women have always known that their hormones influence the way they feel, we just have not ever validated that for them very well. Are they in denial, or have they been taught to deny that relationship? I think that's a really important question.” 7:32

https://confidentclinicianclub.com/

In this episode of The Complete Woman Podcast, Tori sits down with Jesse Allen to talk about why food is medicine. This is a crash course on not only the basics of food consumption, but also sugar and what it’s doing to our overall health. Jesse goes into some fascinating information on the food industry, different diets, what’s healthy, what we should be eating, and how supplements play into all of this. Studies show that 88% of adult Americans are metabolically unfit, and calories from ultra processed foods now make up over 60% of our American diet. The food that we put into our body is just communication for our cells and our bodies go into a state of chaos when we’re not putting the right information and communication in there.

• Breaking down a few fundamentals of food 2:30
• Americans don’t get enough fiber 7:30
• How food is medicine 9:40
• Practice what we’re talking about 12:45
• How our modern food system has changed and impacted our health 17:25
• Ultra processed foods 21:50
• Sugar and refined flour 28:15
• Eliminating cravings 34:45
• Something to add/eliminate 36:30
• Supplements 39:00
• Phytonutrients and deficiencies 42:35

"When you replace the ultra processed with minimally processed, very nutrient dense food, you’re just going to feel full & satisfied after eating it.” 37:30

Tori Poulter is joined by Marissa Lore on this episode of The Complete Woman Podcast to talk about the power of positive thought. Marissa shares the three steps of manifestation, which are to clarify your vision, cultivate a positive mindset, and take inspired action. She defines manifesting as becoming a magnet for what you really desire using your brain and body to create the space for what you want out of life. They go over the truth and fiction behind manifestation and they chat about the significance of gratitude. Tune in to learn more tips for getting to know yourself better and attaining your desires! 

When Marissa started practicing manifesting and what it is 1:40
Vision boards and clarifying what we want 9:40
Creating this vision and utilizing your feelings 15:45
How to shift your state of mind and use tools 20:30
Gratitude 28:30
Lightning round 34:05

“If you fall from a building, it doesn’t matter if you’re a good person or a bad person. You’re going to fall from that building. That’s what gravity tells us. It’s the same thing that manifesting does. If you match what it is that you want, you can attract it to you and you can have it.” 4:23

So you’ve done everything “right,” and you still don’t feel complete. What next?  
If you’ve ever found yourself quietly wondering—”is this really it?” This episode is for you. This week, Marissa Lore joins Tori to explore what happens when life forces us to Slow. Down. And. Actually. Listen. If you’re here reading this, your body is begging you to pay attention. It will whisper... until it screams. 

Through her lived experience as a high-performing  wellness executive—and a woman navigating some of life's toughest trials with admirable grace—Marissa shares the signs and soul-work that helped her release 80 pounds, reconnect with her body, and redefine what being a “complete woman” truly means to her.  

You don’t have to wait for a crisis to change. This episode is your reminder that sometimes, your biggest transformation begins with a single deep breath. Start listening to start living, for real this time. 


00:00 Arrival– The beginning is already the middle. Sit. Breathe. Introduce yourself. 
04:30 The Discomfort of Pretending– The mask of ambition versus the truth of the moment  
09:30 The Body’s Outcry – When Marissa’s body stopped whispering...and her neck blossomed with hives  
17:00 Digesting Reality – When the time came to stop swallowing the stress 
26:45  The Sacred Pause – “Is this my life?” 
33:07  Double Crisis, Singular Opportunity – What crisis teaches us about control  
41:00 Reading the Room – How to stop caring and connect with what’s inside of you 
49:16  Small Promises, Big Outcomes – How freedom begins with one small win 
56:04  Weight in Many Ways – Why the body carries what the heart has refused to hold 
1:00:00  Permission to Rest– Some burdens were never yours. Now is the time to let yourself release.  
 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

Ever feel like confidence is something other women have—but somehow you missed out? 
This week, Jamie Hadfield joins Tori to explore the truth about what confidence actually is (and what it’s not). Whether you're stuck in comparison or searching for a deeper sense of self, this conversation is for you. 

With experience as a two-time Mrs. Utah, reigning Mrs. Mexico World, and a seasoned confidence coach helping beauty queens and politicians alike, Jamie shares stories, hard-won wisdom, and practical tools that will help you reclaim your self-worth from the inside out. You’ll also hear about how losing 25 pounds, facing injury, and dealing with grief led her to the international pageant stage—and to her purpose. 

This episode is your reminder that “everything you need is inside of you.” 

Chapters 
[00:00] The Inner Spark Behind Outer Beauty
[06:30] Redefining Beauty at 47: Jamie’s Unexpected Reign as Mrs. Mexico World
[11:00] From Setbacks to Stage Lights: How Adversity Fuels Achievement
[13:30] Real Wins: Why Losing Made Jamie a Better Confidence Coach
[16:00] From Contestant to Competitor: The Secret Sauce to Confidence
[20:00] The Tough Chick Analogy: Why Confidence Is Born in Hardship
[22:30] The Biggest Confidence Block for Women Over 35: Fear of Judgment
[26:00] Raising Boys Without Filters: Jamie’s Parenting Philosophy on Social Media
[30:00] Blindfold the Comparison: Social Media Rules for Confidence Competitors
[34:30] Beauty That Heals: When Outer Glam Meets Inner Grace
[36:00] The Oxytocin Advantage: How Realness Wins Hearts—and Pageants
[41:00] Confidence Coaching Beyond Pageants: From Politicians to Parents
[45:00] The Tugboat Story: Owning Your Unlikely Superpower
[47:00] Start With Spirit: The Ultimate Confidence Practice


Jamie Hadfield | IG: @coachjamiehadfield

Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
Shop Shala: www.Shala.com

Today’s episode is all about energy. We will cover why energy is our most valuable resource and we will dive into what the research shows about energy. We are joined by Erin King, the energy expert and a renowned keynote speaker. She has pioneered work on our energy and spent a year working on the world’s largest study on personal human energy management side by side with PhD researchers. 

17:08 Energy is our most important asset
25:29 5 Types of Energy
33:18 What to do with your energy type
38:42 Feeding your energy
46:55 Hormones and Energy
“Effort is only expensive when you aren’t operating in alignment with your true energy.” 22:50

Ever feel like your emotional depth is too much for a world that wants you to “stay strong”? 
This week, Dr. Natalie Dattilo-Ryan joins Tori to explore how mental health challenges and emotional changes in midlife—especially during perimenopause—can become a catalyst for personal power and reinvention. Whether you're navigating a newfound level of empathy and changes to your self concept, or just ready to turn your life experience into influence, this conversation is for you. 
As a seasoned psychologist and advocate for mental wellness, Dr. Natalie shares evidence-based strategies from her experiences as a PhD of clinical psychology, Harvard med instructor, founder of Priority Wellness Group, and specialist in mental health for the midlife woman to help you reframe your narrative and continue to integrate all stages of your identity. You’ll learn how empathy, an optimistic mindset, and ‘curious observer mode’ can help you hold space for your life's greatest goals. 
  
This episode is your reminder that you’re not leaving your younger self behind—you’re becoming what she always dreamed she could be. 
 
00:00 – Welcome In: Creating Space for Growth, Grace & Real Talk 
00:02 – Is It Just Me? Understanding Mental Health Shifts in Midlife 
00:03 – Tools That Actually Help: How Cognitive Behavioral Therapy Supports Women Over 35 
02:29 – Hormones & Headspace: How Changes in Estrogen Impact Mood & Mental Clarity 
05:27 – Mindset Makeover: Why What You Expect Shapes How You Feel 
08:11 – You’re Not “Too Emotional”: Making Peace with Negative Thoughts & Big Feelings 
11:05 – Gratitude as a Game-Changer: How to Be More Intentional Without Toxic Positivity 
24:36 – Less Chaos, More Calm: The Power of Simplicity in Easing Anxiety 
27:26 – What Is This Feeling? Decoding Anxiety in the Midlife Transition 
30:33 – From Self-Doubt to Self-Belief: How Anxiety & Confidence Are Linked 
31:36 – Feeling Everything, All the Time: When Empathy Becomes Overwhelm 
37:47 – Goodbye, Old Me: Honoring and Grieving the Selves We've Outgrown 
41:26 – Change Isn’t the Enemy: Finding Wisdom and Power in Midlife Transitions 
46:04 – Whole, Not Perfect: Redefining Completeness as a Woman at This Stage of Life 
 
Dr. Natalie Dattillo-Ryan|          @drnataliechristine 
                                                                https://www.drnataliechristine.com/priority-wellness 
 
Tori Poulter |              IG: @shala_hormonehealth            
           FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
                                        Shop Shala: www.Shala.com 

Does your brain always seem to be buffering—mid-sentence, mid-task, or mid-thought? 
This week, Tori explores what’s really happening to our brains in midlife and why multitasking may be making it worse. Whether you’re juggling family, work, and wellness or just feeling a bit scattered lately, this conversation is for you. 

With science-backed insights from leading neurologists and personal stories from her own life, Tori breaks down how hormone fluctuations affect focus, why our obsession with productivity is quietly burning us out, and what you can do to reclaim clarity. You’ll also hear why “just doing one thing at a time” isn’t lazy—it’s life-giving. 

This episode is your reminder that a complete woman doesn’t do more—she does what matters, with presence. 
 
Chapters  
00:00 – What’s Happening to My Brain? Understanding Midlife Mental Shifts & Hormone Changes 
02:45 – Can I Still Focus? How Technology Hijacks Our Attention (and How to Get It Back) 
06:35 – Why Am I Doing a Million Things? The Real Reason We Multitask (And How to Stop) 
10:00 – Clear Mind, Calm Body: Simple, Science-Backed Focus Tools for Women in Midlife 
 
Tori Poulter |              IG: @shala_hormonehealth            
           FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
                                        Learn more: www.Shala.com 
 

When medicine doesn't feel made for you, it's time to write a new story. 

This week, Dr. Mallorie Cracroft joins Tori to explore what’s missing in women’s healthcare—and how we can reclaim it through functional and integrative medicine. Whether you’re tired of feeling dismissed by conventional doctors or curious about natural, root-cause care, this episode will meet you where you are. 

As a  OB-GYN who left the traditional model to start a more holistic clinic, Dr. Cracroft shares personal and patient stories that illuminate the true potential of individualized care. You’ll learn why the gut-brain connection matters more than you think, how to manage perimenopause without fear, and why prioritizing your own wellness journey is the most powerful decision you can make. 
 
This episode is your reminder that “you get to choose what’s right for you.” 

Timestamps 
 
  
00:00 Introduction to Women's Healthcare Challenges 
01:50 The Vision Behind Uplift for Her 
05:01 Transitioning from Conventional to Integrative Medicine 
07:46 Understanding Functional and Integrative Medicine 
10:50 The Gap in Healthcare: Cultural and Systemic Issues 
14:00 Navigating Insurance and Patient Care 
16:53 The Future of Women's Health and Empowerment 
23:25 Taking Charge of Your Health 
27:52 Budgeting for Wellness 
28:53 Navigating Perimenopause 
37:52 The Gut-Brain Connection 
44:08 The Pressure of Being Strong 
 
Guest & Host Links 
Dr. Mallorie Cracroft| @upliftforher 
                                   https://www.upliftforher.com/ 
 
 Tori Poulter |                  @shala_hormonehealth 
                                               https://www.shala.com/ 

What if feeding your family could also fuel your dreams?

 We talk a lot about eating well, but food budgets and decision fatigue can be a barrier to staying on top of your nutrition.

That’s why this week, Tori sits down with ‘The Money Mom’ Rachel Coons to discuss what it means to be the Financial CEO of your family, and how taking control of your grocery shopping can improve your physical and financial health while creating harmony in your home.

You’ll learn about the SHOP method, which has been proven to help women cut their grocery budgets up to $600 a month, so that you can spend more time focused on what lights you up, and less time dethawing chicken thighs. 

This episode is your reminder that when it comes to spending “it’s a marathon, not a sprint.”

Find out more:

Rachel Coons |    insta: @heyrachelcoons                                      https://heyrachelcoons.kartra.com/page/fOR2134  

Tori Poulter |         insta: @shala_hormonehealth                                                      
                                         www.shala.com
                                         Hormone Confidence Community

Chapters
03:25 Understanding Financial Stress and Its Impact on Relationships
05:19 Rachel's Journey to Financial Coaching 
10:32 The Role of Women in Family Finances
12:27 Becoming the Financial CEO of Your Family
16:40 Intentional Spending vs. Being On A Budget
18:24 Mindset and Emotional Relationship with Money
21:30 Finding Freedom Through Financial Awareness
23:11 The Money Mom Club and Community Support
25:12 Emotional Spending and Its Consequences
26:54 The Importance of Meal Planning
29:13 Creating a Sustainable Grocery System
 31:01 Introducing the SHOP Method
39:52 Healthy Eating on a Budget
44:52 Balancing Inner and Outer Worlds

Are you frustrated with physicians who won’t seem to listen to your symptoms?

This week, OBGYN, author of ‘The Hormone Balance Bible,’ and host of ‘Confessions of a Male Gynecologist,’ Dr. Shawn Tassone, joins Tori to explore individualized hormone care and finding the right treatment for you. You’ll hear about the doctor-patient dynamic in hormone care, how to navigate well-founded trust issues in women’s health, how different kinds of HRT work, and discover your hormone archetype.   

This episode will give you the tools you need to start your hormone balance journey, feeling seen, heard, and confident in your own connection to your body. Because we know that the only “normal” is where you feel your best.  

Find out more:
Dr. Shawn Tassone | https://www.drshawntassone.com/                                                                                                            @shawntassonemd

Tori Poulter |                    https://www.facebook.com/groups/hormoneconfidence  
                                        https://www.shala.com/                                            
                                        @shala_hormonehealth                                  

Chapters 

06:47 The Medical Industry and Women’s Empowerment
14:31 Navigating Trust Issues in Women's Health
18:35 The Journey to Integrative Medicine
30:59 Finding Balance: Supplements vs. Traditional Medicine
34:21 Navigating Supplement Recommendations
36:31 Understanding Hormone Replacement Therapy (HRT)
40:22 Bioidentical vs. Synthetic Hormones
45:32 Forms of Hormone Delivery
48:15 Assessing Hormone Absorption
52:20 The Importance of Individualized Hormone Treatment
55:17 Exploring Hormone Archetypes
 01:04:48 The Future of Women's Health and Hormone Care

Ever feel like your body is changing faster than your mindset can keep up? 
This week, personal trainer, wellness coach, and former counselor Tracy Steen joins Tori to discuss how women in midlife can reclaim control of their health, identity, and momentum through movement that empowers rather than depletes. If you're navigating the hormonal, emotional, and professional pivots that often define womanhood, this conversation is your blueprint for leading with strength—from the inside out. 
Blending science-backed strategies with a purpose-driven mindset, Tracy shares how daily movement becomes a self leadership habit, why emotional and physical strength are non-negotiable for high-performing women, and how to dismantle outdated fitness dogma in favor of self-command and clarity. 
This isn’t just about staying fit—it’s about owning your evolution with intention, grace, and power. 
 
00:00 Introduction to Tracy Steen and Move Daily Fitness 
09:08 The Intersection of Psychology and Fitness 
18:01 Shifting Mindsets: From Quick Fixes to Sustainable Habits 
26:53 The Importance of Daily Movement for Long-Term Health 
29:20 The Importance of Daily Movement 
31:59 Building a Supportive Community 
35:02 The Role of Community in Women's Health 
40:12 Navigating Midlife Changes 
44:15 Empowerment Through Strength Training 
46:57 Taking Control of Your Health Journey 
 
Tracy Steen| insta: @movedailyfitness 
                         YouTube: @TracySteenMoveDaily  
           Website: https://www.movedaily.ca/ 
Tori Poulter| insta: @shala_hormonehealth  
                          FB Group: facebook.com/groups/hormoneconfidence 
                          Website: https://www.shala.com/ 

It’s easy to get off track with our health—but what does it really take to get back in sync?   This week, Certified Diabetes Care and Education Specialist Tammy Swigert takes time away from advising other physicians, to help us explore the startling rise of lifestyle-related diseases like diabetes—and the powerful role we can each play in prevention. Whether you're feeling overwhelmed by conflicting health advice, or are ready to make meaningful changes without shame or extremes, this conversation is for you. With a blend of science, historical insight, and lived experience, Tammy breaks down the root causes of diabetes and prediabetes—from insulin resistance to hormonal imbalances—and shows how nutrition, stress management, and even sleep quality can shift the trajectory of your health. You’ll learn why food quality matters more than ever, how estrogen influences weight and insulin resistance, and why lifestyle change is one of the most empowering forms of medicine. This episode is your reminder that “we have more control over our health than we’ve been led to believe”—and that kindness, not perfection, is the starting point for sustainable wellbeing.

  00:00 Introduction to Lifestyle Diseases
19:13 The Rise of Diabetes and Pre-Diabetes
20:39 Historical Context of Health and Nutrition
27:15 Understanding Lifestyle-Related Diseases  
30:00 Diabetes and Insulin Resistance
30:01 Understanding Diabetes: Types and Mechanisms
35:03 The Role of Hormones in Insulin Resistance
39:05 Prevention Strategies: Lifestyle Changes for Diabetes  
45:05 Nutrition and Eating Habits: The Key to Prevention 56:15 The Impact of Estrogen on Weight and Insulin Resistance 
Tammy Swigert | Episode Sources: https://www.sermo.com/blog/insights/history-obesity-stone-age-renaissance/ https://www.sermo.com/blog/insights/history-obesity-last-100-years-us/
Find more @shala_hormonehealth on Instagram   Find your Facebook sisterhood with Shala’s Hormone Confidence Community: https://www.facebook.com/groups/hormoneconfidence  Shop Shala: https://komigo.me/shala/shop/c/supplements  Read Deep Dives for every topic on our Blog: https://www.shala.com/blog      

Ever feel like you're chasing joy, waiting for life to finally feel just right—but never quite arriving? This week, Tori explores why 55 is the happiest age for women, and how we can all begin to find joy in every season of life—no matter where we are in the journey. Whether you're feeling stuck in the rush of daily demands or learning to embrace the changes of midlife, this episode is your invitation to slow down and soften. Drawing inspiration from a meaningful trip to Thailand and the powerful symbolism of the lotus flower, Tori weaves in research, personal stories, and soul-stirring reflections that reveal the beauty of aging with grace. You’ll learn why softening—emotionally, mentally, and even physically—isn’t something to resist, but something to celebrate. This episode is your reminder that you have always been the same flower—beautiful in every stage.  

Find more @shala_hormonehealth on Instagram

 Find your Facebook sisterhood with Shala’s Hormone Confidence Community: https://www.facebook.com/groups/hormoneconfidence

Shop Shala: https://komigo.me/shala/shop/c/supplements

Read Deep Dives for Each Episode Topic on our Blog: https://www.shala.com/blog

We’ve been taught to force our way through life. Deb Erickson teaches another way. With candor and courage, she shares how surviving trauma, embracing her neurodivergence, and letting go of perfectionism opened the door to a life of resonance and flow. This episode invites women to see midlife not as decline, but as the moment to soften, listen, and finally align with their soul’s work. If you’ve been waiting for the right time, let this be it. 
 
Chapters  
00:00 Meet Deb Erickson--New Work, Same Calling 
01:00 The Mind and the Heart as Co-Creators  
03:14  Seeing Obstacles as Teachers 
05:56  The Subtle Difference Between Religion and Spirit 
09:15 Listening for the Soul’s Song 
12:00 Living with a Steady Heart 
15:08  The Courage to Quiet the Noise of Comparison 
17:54 The Sound Engineer of the Mind 
20:47 Meeting Our Emotions with Awareness 
23:57 Flow, Not Force-- Complete Without Striving 
 
 
Deb Erickson | deb@deberickson.com 
                        LinkedIn: https://www.linkedin.com/in/icaninstitute 
 
 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

Have your personal goals been gathering dust? 

This episode is here to help you stop coasting, and come back to the tools that support the true you. Join us as we reflect on the most powerful moments of the season from Dr. Sandra Dalton, Jodi Wellman, Marissa Lore, and other wonderful guests who’ve faced the midlife crossroads and chosen possibility. 

If you’ve slowed your progress on past episodes, this is your invitation to recommit to your own revival. 
 
Chapters 
00:00 The First Chapter of Completeness  
01:48 Embracing Wisdom to Unlearn Old Wounds  
06:54 Nourishment and Intuitive Eating  
09:15 Quieting the Inner Critic  
10:46 Writing Your Own Wellness Story  
12:16 The Myth of Multitasking and The Power of Presence  
15:55 Creating Space for Self-Honoring Progress  
19:05 Getting Good Sleep 
24:21 The Incredible Impact of Gratitude  
28:25 We Heal from Sisterhood, Not Shame  
35:58 Undoing the Taboo-ing of Menopause  
41:02 Contemplating ‘The Complete Woman’ 

Jordyn Bates | IG: @hellofellowtravllers

Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
Shop Shala: www.Shala.com

Life's next chapter is asking for more than survival. It's asking for patience. It's asking you to be kind to yourself.

In this conversation, Kara Lewis Newton opens up about raising adult children, rediscovering her purpose, and redefining success on her own terms. Together, we explore how courage is less about grand gestures and more about choosing honesty, alignment, and community. This episode is your reminder that your calling isn’t behind you—it’s unfolding right now.

Chapters 
02:03 Practicing Patience Through Parenting Changes 
10:35 Letting Go Without Losing the Love
20:07 Relearning How to Relate 
28:11 Finding Home Within
33:05 Feeling Complete 

Kara Lewis Newton | IG: @karalewisnewton
Website: https://karalewisnewton.com/

Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
Shop Shala: www.Shala.com

Your subconscious beliefs will make or break your long term success (and your sense of self worth.)  

Luckily, you have more control than you might think. This week, Victoria Dumé joins Tori Poulter on The Complete Woman to explore the connection between gratitude, self esteem, and living the life of your dreams. If you’re ready to shake off the self doubt and step into your most magnetic season, this conversation is for you.  

With experience as a wellness expert and coach, Victoria shares powerful strategies to fuel your energy, reset your nervous sytem, and protect your time like it’s your most valuable currency. You’ll learn how to set “sexy boundaries,” build a community that nourishes you, and align your daily habits with the business and life you’re building.  

This episode is your reminder that “Every ‘no’ to what drains you is a ‘yes’ to the life you’ve been dreaming of.” 

Chapters 
00:00 Intro 
03:15 The truth about hormone health for women over 30 
12:30 Sexy boundaries: what they are and why they matter 
21:50 The burnout antidote for ambitious women 
33:40 How to align your energy with your business goals 
42:15 Community without self-betrayal 
49:00 Daily rituals for magnetic mornings 
 
Victoria Dumé | IG: @your_gratitudecoach 
PowHER Retreats: https://www.bringthegratitude.com/home 
 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

Sam Ballard doesn’t just survive her days—she savors them.

In this joyful and heartfelt episode, Sam shares her five “glimmers” that shape her wide-open, full-hearted life—from sacred routines to spontaneous adventures. Whether you’re craving structure or soul, this conversation is your permission slip to show up fully, even in the mess. A must-listen for anyone yearning to feel more alive in midlife.

Chapters 

00:00 Introduction to Living Wide and Deep
02:51 Sam's Unique Background and Upbringing
06:00 The Five Glimmers for a Joyful Life
08:53 Embracing Senses and Gratitude
12:04 The Importance of Structure
14:45 Building Connections and Relationships
17:51 Celebrating Life's Moments
20:57 Creating Meaningful Experiences
23:41 Choosing Joy and Overcoming Challenges

Sam Ballard| IG: @sammy2meb
FB: https://www.facebook.com/samanthaballard
Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
Shop Shala: www.Shala.com

They handed you the baby, but no one handed you the manual for your body. 

In this episode, Dr. Prudence Hall shares what happens when estrogen plummets after birth, why some women spiral into postpartum depression—and how simple interventions can restore clarity, joy, and vitality. If you’re pregnant, newly postpartum, or supporting someone who is, this episode is a masterclass in science-based self care. 

With over 40,000 women treated, her wisdom is not only clinical, but also compassionate, and fiercely woman-centered. You’ll walk away understanding why estrogen drops matter, why antidepressants aren't the only answer, and how personalized hormone support can change everything. 


Chapters  
00:00 Introduction to Dr. Prudence Hall 
03:01 The Importance of Integrative Medicine 
05:51 Understanding Hormones and Women's Health 
08:44 The Journey to Bioidentical Hormones 
11:57 The Complexity of Hormonal Imbalance 
14:47 Addressing Depression and Hormonal Health 
17:41 The Role of Pharmaceuticals in Women's Health 
20:49 Hormones and Pregnancy 
23:41 Postpartum Depression and Hormonal Fluctuations 
26:34 The Psychological Impact of Motherhood 
29:38 Questions for New Mothers 
32:44 The Impact of Age on Pregnancy and Hormones 
35:43 Optimizing Hormones for Pregnancy 
38:44 The Aftermath: Recovery and Empowerment 
41:31 The Journey to Self-Discovery 
44:30 Final Thoughts and Advice 

What if your second act starts in sweatpants, scrolling Pinterest—and one $99 risk changes everything? 

In this radiant, real-talk episode, influencer and beauty entrepreneur Raya Coleman (aka @RayaHope) peels back the filter on what it actually takes to reclaim your identity, build a brand from the inside out, and glow through the messiness of midlife. 

You’ll hear how Raya went from feeling unable to express herself in early life, to becoming a self-made social media mogul—navigating hormone shifts, confidence dips, and the comparison trap of social media with a blend of grit, grace, and gratitude. 

Chapters 
00:00 Meet Raya Coleman  
5:22 Stepping Into the Spotlight  
15:20 Gratitude as A Growth Strategy 
23:47 How Building a Business Strengthens Families  
24:40 What Happens When a Woman Leads  
33:45 Having Grace for Haters  
40:09 Relatability on Social Media 
45:05 Self-Care Speed Round: Beauty, Skincare and Travel Tips 
48:15 What it Means to Be Complete  
Raya Coleman| IG: @rayahope 
Website: https://www.rayahope.com/ 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

How many Monday’s do you have left to live your life?  

It might sound morbid, but it’s not a threat—it's motivation. A realization of reality, even. Your unlived dreams are waiting for you to take a step towards them, and they’re losing their patience.  

This week, Tori sits down with Jodi Wellman, author of You Only Die Once and founder of the 4,000 Mondays movement, to explore what it truly means to live with depth in midlife—especially when the world insists on telling you there are things more important than your aspirations, or your hobbies, or even just your personal joy.  

Together, they unravel the thought loops that dull our inner light—fueling our refusal to take control of our changing bodies, our identity shifts, and our quiet ache for something more.  

Jodi teaches us to give ourselves something to look forward to. 

Tune in to extend yourself that gift.  

Chapters  
00:00 Meet Jodi Wellman, The Woman Behind the 4,000 Mondays Movement  
02:57 An Inspiration Intervention (Disguised as Math)  
05:58 How Stillness and Space Create Fulfillment  
09:03 Your Life Beyond Tasks and Titles  
11:59 From Midlife Crisis to ‘Midlife Coming to Center’ 
17:39 Forgotten Joys: How Having Hobbies Helps Your Family  
25:40 Reigniting Passion, Playfulness, and Vitality  
32:24 How Grief Became a Guiding Light for Jodi  
41:15 Astonishing Aliveness—How to Live with Meaning and Momentum  
45:10 Fear, Deadlines, and The Feminine Path to Motivation  
50:50 What We’ll Really Regret When We Go 
Jodi Wellman| IG: @fourthousandmondays  
Website: https://fourthousandmondays.com/ 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

How can you dream any bigger when your brain won’t even let you rest? 

In this episode of The Complete Woman, Tori Poulter sits down with wellness expert Jesse Allen to unpack the most overlooked pillar of health: quality sleep—not as a luxury, but as a necessary biological rhythm.  

Together, they dive into the deep science of sleep cycles, the emotional weight of the sleepless woman, and the practical, often-forgotten rituals that can transform your nights from restless to restorative. From morning sunlight to magnesium, bedtime routines to late-night cravings, this conversation bridges modern neuroscience with simple steps towards self-care—and calls us to remember: you are not lazy, you are likely just tired. 

You’ll learn why hot flashes, sugar cravings, and even your “snooze” button are part of a bigger story—the story of how you’re showing up for yourself every day.  

Caffeine delays melatonin. Alcohol disrupts REM. But you—you—can disrupt the whole system by letting your dreams do the heavy lifting.  
 
0:00  Welcome to The Restful Night’s Sleep of Your Dreams  
02:07 Why Sleep Is the Most Important Pillar of Wellness 
05:25 How Your Exhaustion Really Affects You  
08:26 The Simple Magic of Sleep Cycles 
14:21 The Ritual of a Restful Day 
20:19 Women, Hormones & Nighttime Disruption 
28:27 Dimming the Lights: The Art of Winding Down  
36:09 What to Eat (and Avoid) for Deep Sleep 
43:51 Gentle Helpers: Supplements That Support You 
52:53 Exhaustion is Not a Badge of Honor 

Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
Shop Shala: www.Shala.com

What does it mean to stay connected to yourself when your body forces you to slow down?

In this deeply moving episode of The Complete Woman, host Tori Poulter sits down with Alayne Wadsworth—professional dancer, creative director, and lifelong warrior--to explore how acceptance, self-trust, and consistency can rebuild confidence after adversity. Diagnosed with severe scoliosis in adolescence and having undergone multiple spinal surgeries, Alayne shares how she learned to adapt her rhythms, regulate her expectations, and reconnect with joy—even while living with chronic pain. Rather than striving for perfection, she reveals how surrender, patience, and self-compassion became her most powerful tools.

Chapters
00:00 — Listening to the Body: A Grounded Beginning
02:34 — Scoliosis, Movement, and Early Body Signals
05:20 — When Your Body Asks You to Slow Down
08:22 — Dance, Identity, and Staying Connected to Joy
10:59 — Surgery as a Reset, Not a Breakdown
13:46 — Rebuilding Confidence After Physical Change
16:24 — Pain, Perception, and Self-Compassion
18:54 — Community Support and Healing Together
21:47 — Small Wins, Consistency, and Sustainable Growth
24:27 — Choosing Self-Acceptance Over Perfection
27:05 — Moving Through Life’s Seasons with Grace
30:10 — What It Means to Be a Complete Woman


Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
Shop Shala: www.Shala.com

This episode gathers the most transformative mindset, hormone, and lifestyle shifts from a full season of conversations with therapists, coaches, and experts in women’s health.

From understanding estrogen dominance and adrenal fatigue, to learning why so many women over 40 feel “disconnected,” Tori and Jordyn share gentle, doable practices that help your energy, mood, gut, and clarity return.

Think: better sleep, emotional resilience, deeper intuition, and small habits that support hormone balance naturally.

If you’ve been searching for a grounded, compassionate midlife roadmap… this one’s for you.

Chapters 
00:00 Setting the Stage for Reflection
00:51 Exploring Emotional Numbing
06:54 The Psychology of Time
09:47 Understanding Self-Worth and Perfectionism
15:27 Embracing Flow and Intuition
22:18 Nutrition and Hormonal Balance
28:15 The Ripple Effect of Small Changes

If you’ve ever felt stuck in a loop of cravings, shame, and “starting over on Monday,” this episode is for you. Amber Romaniuk joins The Complete Woman to explain the powerful role hormones play in emotional eating. Together we explore why midlife women are most affected—and what it takes to create lasting food freedom without restriction or burnout. 
 
Chapters:  
04:41 The Journey of Emotional Eating 
12:44 Understanding Worthiness and Self-Love 
17:38 The Cycle of Emotional Eating 
24:08 Physical vs. Emotional Hunger 
28:01 Common Triggers for Emotional Eating 
30:01 Emotional Triggers and Eating Habits 
31:59 The Impact of Hormones on Mood and Eating 
39:22 The Need for Hormonal Education 
42:55 Navigating Healthcare and Hormonal Health 
46:29 Building Awareness and Healthy Habits 
51:47 Community Support and Social Pressures 
54:19 Transformative Success Stories 
 
Amber Romaniuk | IG: @amberromaniuk 
FB: https://www.facebook.com/amber.romaniuk 
Website: https://amberapproved.ca/ 
 
Tori Poulter | IG: @shala_hormonehealth  
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr  
Shop Shala: www.Shala.com 

Why does weight gain sneak up on women during perimenopause—even when your habits haven’t changed? 

In this episode of The Complete Woman, wellness expert Jesse Allen explains the powerful link between estrogen and insulin, and how these hormones shape metabolism, cravings, and energy. You’ll learn why your old routines may not be working anymore and the science-backed steps that do work for women in their 30s, 40s, and 50s. This conversation is both hopeful and practical, offering strength training, nutrition, and lifestyle strategies that support your body through hormonal transitions. 
 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 
 
Chapters 
00:00 Understanding Unexplained Weight Gain in Women 
01:56 The Role of Insulin and Estrogen 
09:07 Metabolic Processes and Weight Storage 
19:05 Hormonal Changes and Insulin Resistance 
25:27 Strategies for Managing Weight and Health 
33:48 Eating Habits: Grazing vs. Intermittent Fasting 

The stories we never speak don’t disappear—they settle into our bodies as fatigue, anxiety, and imbalance. Breathwork is the bridge between past wounds and present freedom. In this episode, Ashley Maas opens up about her journey of healing generational trauma and guiding women toward wholeness through breath and sound. If you’ve been waiting for a reset, this conversation will show you where it begins: in your body, one breath at a time. 
Chapters  
00:00 Meet Ashley Maas 
4:16 Breathwork 101 
08:35 The Breath as Medicine 
21:37 Working Through Wounds with Breath 
29:17 The Body Keeps Score 
33:26 The Beginners Guide to Healing  
40:44 Learning to Sit With Ourselves  
 
Ashley Maas | @theashleymaas 
@riseupexperiences 
https://riseupexperiences.squarespace.com/links?fbclid=PAZXh0bgNhZW0CMTEAAac_yVKS8-sTB33_IzKrWNyLuDpqmmAGVV4UV2mrGpV81Cqs5qZ4L5_IQpVF0Q_aem_20vZBxCyIs8MLRvFMnePHg 
 
Tori Poulter | IG: @shala_hormonehealth  
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr  
Shop Shala: www.Shala.com 
 

Perimenopause doesn't just come with hormonal shifts, it's an expansive stage of life where we get to redefine our purpose.

In this powerful conversation, Tori sits down with philanthropist and founder Shalaine Maxfield to explore the real heart of generosity: the healing it creates, the happiness it unlocks, and the opportunities it builds for women, families, and entire communities. Together, they unpack the personal stories behind the Maxfield Family Foundation, the origins of Saprea, and the courage required to create safe spaces for survivors of childhood sexual abuse.

Shalaine shares how ambition meets opportunity in the world of nonprofit work, why giving isn’t just financial but rooted in teaching skills, offering mentorship, and starting exactly where you are. They discuss how community service changes our emotional landscape, often easing midlife stress, identity shifts, and the “Why am I so tired at 40?” feeling many women carry.

If you’re a woman over 35 navigating big questions about purpose, community, impact, or how to feel like yourself again, this episode offers both grounded wisdom and gentle possibility. It’s philanthropy made personal. Healing made communal. And a reminder that you don’t have to overhaul your life to make a difference: you just have to begin.

Press play to reconnect with the part of you that still believes in goodness, opportunity, and the power of small acts to change the world.

Chapters
00:00 Introduction to Shelaine Maxfield
03:02 The Impact of Business on Charity
06:01 Ambition Meets Opportunity
08:36 The Process of Family Philanthropy
11:43 The Connection Between Generosity and Happiness
14:51 Personal Stories of Generosity
17:29 Overcoming Self-Doubt and Embracing Potential
20:49 The Importance of Service and Giving
23:24 Saprea: A Nonprofit for Healing
26:31 Future Aspirations for Saprea
29:25 The Role of Family in Philanthropy
32:39 Creating Safe Spaces for Healing
35:33 Reflections on a Decade of Saprea
38:37 The Importance of Community and Support
41:22 Final Thoughts on Generosity and Service

Shelaine Maxfield | Instagram: https://www.instagram.com/shelaine.maxfield/
Saprea: https://saprea.org/


Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
Shop Shala: www.Shala.com

Midlife beauty isn’t about reinvention—it’s about refinement. In this episode, Erica Taylor shares her most copied beauty tips, from where to place your blush to how to avoid makeup mistakes that “drop” the face. These aren’t gimmicks—they’re micro-adjustments that lift, open, and soften your natural beauty. Tune in for the techniques every woman over 35 should know—and the confidence that comes when you stop hiding and start highlighting.

Chapters

00:00 The Woman Behind the Brush
02:45 The Power of Subtle Changes
06:10 Common Mistakes That Age the Face
09:25 The Emotional Side of Makeup
13:30 Viral Beauty Tips and Why They Work
18:45 Subtlety Over Shock: The Art of Refinement

Erica Taylor | Instagram: @ericataylor2347
FB: https://www.facebook.com/ericataylorbeauty


Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
Shop Shala: www.Shala.com

When Allison Sarracino began losing her hair after childbirth, she thought she was losing her identity too. What unfolded instead was a spiritual and emotional awakening. Her alopecia diagnosis became a lesson in faith, surrender, and self-compassion. In this deeply honest conversation, Tori and Allison unpack what it means to redefine beauty from the inside out and how to find peace with a body that’s always changing.

Chapters 
 02:51 Allison's Journey: Overcoming Adversity 
06:05 The Impact of Alopecia on Identity 
08:56 The Emotional Toll of Hair Loss 
11:59 Acceptance and Surrender 
14:59 Finding Strength in Vulnerability 
17:56 Redefining Beauty and Confidence 
20:59 The Role of Motherhood in Personal Growth 
23:50 Helping Others Through Shared Experiences 
27:06 The Importance of Community Support 
30:02 Compassion Through Struggles 
33:06 The Cycle of Life and Growth 
36:00 Making It About Others 
38:57 The Gift of Motherhood 
41:55 Encouraging Women to Embrace Their Journey 
44:54 The Power of Sharing Stories 
 
Allison Sarracino | Instagram: @allisonsarr 
Website: https://komigo.me/allison/ 
  
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

Everyone says you have to feel it to heal it. But we were never meant to heal in isolation. 
 In this episode of The Complete Woman, Chris Yadon joins Tori to explore how emotional numbing quietly shapes women’s health, and how authentic connection helps restore balance physically, mentally, and hormonally. Feeling like “you” again means fully feeling, instead of shoving it all down, scrolling on social media until it boils over and a minor inconvenience makes you cry.  
 
With warmth and clarity, Tori and Chris discuss the rising prevelence of the numbing cycle, the loneliness epidemic, and the simple but radical act of letting yourself be seen. 
 
It’s not just a conversation, it’s a call back to community. 
 
Chapters 
00:00  Chris’s Story 
08:41 The Spectrum of Emotional Numbing 
14:19  Reawakening Emotion and Empathy 
18:39  The Benefits of Emotional Awareness 
22:22 The Importance of Vulnerability 
28:43  The Loneliness Epidemic and the Power of Connection 
36:11  Closing Reflections; Feeling as Freedom 
 
Chris Yadon| Website: https://www.chrisyadon.com/lander?oref=https%3A%2F%2Fwww.linkedin.com%2F 
LinkedIn: https://www.linkedin.com/in/chris-yadon-mpa-3533937 
 
 
 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

In this episode of The Complete Woman, holistic lifestyle coach Jacki Volden Russell invites us to see stress not as an enemy, but as a message from the body asking for care. Together with Tori, she explores how gentle shifts—like eating within 30 minutes of waking, morning sunlight, and magnesium support—can rewire our nervous system for calm. This is your reminder that healing doesn’t have to be hard. It starts with listening. 
 
Cottage Cheese Waffles  
 
1 cup cottage cheese 
1/2 cup egg whites or 4 eggs  
2 tbsp milk  
1 tbsp melted butter  
1 cup flour  
1 1/2 tsp baking soda  
 
Blend wet ingredients until smooth.  
 
In a separate bowl mix the flour and baking soda.  
 
Fold the two mixtures together (it’s a fairly thick consistency). Fry on a skillet until thoroughly!  
 
This makes 3 full sized waffles. 
 
Full recipe: 
955 calories  
111g carbs  
7g fats 
66g protein  
 
1 waffle:  
318 calories 
37g carbs  
2.5g fat  
22g protein 
 
Chapters 
02:48 Understanding Stress as a Signal 
05:27 The Importance of Somatic Healing 
08:09 Cortisol and Circadian Rhythms 
11:11 Practical Tips for Managing Stress 
14:13 Nutrition's Role in Stress Management 
17:17 Creating Healthy Morning Routines 
23:04 The Importance of Eating Regularly 
24:04 Caffeine and Its Effects on Hormones 
25:55 Transformative Changes Through Simple Habits 
29:02 The Role of Magnesium in Health 
33:06 Building a Morning Routine for Success 
38:07 Understanding Emotional Responses and Tolerance 
42:26 The Power of Small Changes 
45:37 Creating an Evening Routine for Better Sleep 
50:30 Self-Compassion and Personal Growth 
 
Jacki Volden-Russell | IG: @jackivoldenrussellcoach 
FB: https://www.facebook.com/groups/mindbodyconnectioncollective 
 
 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

We all tell ourselves “we don’t have enough time” for the workout, or the next big idea.  
But what if you could pull time out of thin air? Who would you be and, WHERE would you be in life? In this episode, Tori gives you her top 3 tips for managing your time and your energy with intention. It won’t tell you how to do more, but it will teach you to do what matters.  
 
Chapters 
00:00 Mastering Time and Priorities 
11:01 Three Rules for Intentional Living 
22:22 Evaluating the Psychology of Time 

Tori Poulter | IG: @shala_hormonehealth
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr
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What keeps women from moving their bodies isn’t always time—it’s often embarrassment. In this episode, Luisa Curia, founder of Stronger with Luisa, unpacks how to move beyond guilt, perfectionism, and the “skinny” narrative to embrace strength as your true superpower. Her story of turning fitness into a lifeline—and then a global business—is proof that movement isn’t just about aesthetics. It’s about survival, resilience, and joy.  
 
Chapters   
00:00 The Psychology of Women's Fitness Challenges 
02:57 Chasing Strength Over Aesthetics 
05:47 Honoring the Self: The Importance of Self-Care 
08:48 Transformative Power of Fitness: A Personal Journey 
11:56 Overcoming Embarrassment in Fitness 
14:46 Building a Fitness Community Online 
17:41 The Importance of Gratitude and Mindset 
20:40 Finding Balance: Comfort vs. Challenge in Workouts 
23:51 Strong vs. Skinny: Redefining Fitness Goals 
26:34 The Scale: A Tool or a Trap? 
27:09 Breaking the Cycle of Self-Punishment 
28:50 Excuses and Time Management in Fitness 
31:44 Finding Time for Exercise in Busy Lives 
32:48 The Importance of Weight Training 
35:56 Simple and Effective Home Workouts 
36:37 Prioritizing Fitness Over Aesthetics 
38:46 Addressing Embarrassment in Fitness 
42:32 Transformative Effects of Consistent Exercise 
43:46 Final Thoughts on Overcoming Barriers to Fitness 
 
Luisa Curia | IG: @strongerwithluisa 
Free October Classes:  https://www.strongerwithluisa.com/ 
Tori Poulter | IG: @shala_hormonehealth 
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr 
Shop Shala: www.Shala.com 

Rachel Thornton believes perfectionism isn’t about excellence—it’s about confusing your identity with your output. In this episode, she and Tori explore how perfectionism manifests in motherhood, careers, relationships, and especially during midlife transitions. You’ll learn why perfectionism is so common for women, and how to reclaim your sense of self beyond the to-do list. 


Chapters  
00:00 Understanding the Role of a Therapist 
07:22 The Perils of Perfectionism 
09:53 Perfectionism in Women: A Deeper Look 
15:53 The Impact of Early Messaging on Body Image 
22:08 Parenting and Perfectionism: Breaking the Cycle 
24:25 Navigating Teenage Perfectionism 
27:57 Striving for Excellence vs. Perfectionism 
30:10 Reframing Identity and Actions 
34:40 Midlife Reflections and Identity Shifts 
48:32 Finding Peace Beyond Perfectionism 
 
Rachel Thornton | IG: @rachelthorntonlcsw 
Website: https://www.reframetherapyutah.com/about 
  
Tori Poulter | IG: @shala_hormonehealth   
FB: https://www.facebook.com/people/Shala-Hormone-Health/61564605156249/?_rdr   
Shop Shala: www.Shala.com