If midlife feels harder in your body than it should…

If your energy dips, recovery takes longer, or your body just doesn’t respond the way it used to…

You're not alone, and you’re not imagining it 💛

This week on the podcast, I’m talking about something we know is missing for so many women in perimenopause and menopause - and it’s not willpower, motivation, or another plan.

It’s protein.

In this episode, we explore:

💪 Why muscle loss accelerates in midlife (and why it matters for energy, metabolism, and strength)

🍽️ How much protein women actually need in midlife (and why old recommendations fall short)

😩 What low protein can feel like in your body

🧠 How protein supports your mind and body - not just your muscles

This isn’t about dieting (you know by now that I'm "anti-diet')

It’s about supporting your body through a real physiological transition - with more ease and less frustration.

Keep moving forward with more strength, clarity, and joy,

Debbie 💜

P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultation

If you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,

Email me at debbie@debbieharbeccoaching.com,

Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

If you’ve been eating “pretty healthy” but still feel bloated, backed up, tired by mid-afternoon, or stuck with stubborn weight…

This episode is for you.

And before you tune out thinking “I already know about fiber” - stay with me.

Because most women in midlife:

• are eating far less fiber than they think
• were taught to fear carbs instead of understand them
• and don’t realize how much estrogen shifts digestion, blood sugar, and appetite regulation

Here’s the surprising part:

👉 Most midlife digestion issues are not a sign you need to eat less

👉 They’re a sign you probably need to add more of the right things

In this episode, I talk about:

• What fiber actually is
• Why fiber becomes non-negotiable in perimenopause and menopause
• How low fiber shows up in your body
• How to incorporate more fiber every day - without a complete overhaul

This isn’t about eating perfectly. It’s about eating in a way that supports the body you have now.

And if this episode has you thinking, “Okay… I need help figuring out what this actually looks like in real life” ...

That’s exactly why I created the 21-Day Fuel Your Midlife Body Challenge, starting this coming Monday, February 9th.

Inside the challenge, we slow this all the way down and focus on:

• adding fiber without bloating or overwhelm
• building meals that keep you full and energized
• stopping the constant guessing around hunger
• and creating eating habits you actually trust

One habit at a time. No restriction. No perfection.

Keep moving forward,

Debbie 💜

P.S. Join the 21-Day Fuel Your Midlife Body Challenge - it starts Monday, February 9th!

P.P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultation

If you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,

Email me at debbie@debbieharbeccoaching.com,

Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

Have you ever started doing something good for yourself?

Like moving more, eating a bit better, trying again,...

And almost immediately you heard a voice say…

“That’s not enough.”

Yeah. That voice.

You know her.

We all do. That's why I created this episode all about the quiet, sneaky self-talk that midlife women are using against themselves - often without even realizing it.

In this episode, we talk about things like 👇

🧠 Why that inner voice gets louder in midlife

🚫 The 5 most common self-talk statements that stop progress before it starts

😮‍💨 Why this isn’t a motivation or discipline problem

🔁 How small efforts actually matter more now (even when your brain says they don’t)

💬 What it looks like to gently talk back - without forcing “positive thinking”

If you’ve ever thought:

• “I should be further along by now”

• “If I can’t do it perfectly, why bother?”

• “Maybe this is just how it is now…”

You’ll probably hear yourself in this episode.

Keep moving forward, without the negative self-talk,

Debbie 💜

P.S. Click to get my Self-Talk Cheat Sheet

P.P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultation

If you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,

Email me at debbie@debbieharbeccoaching.com,

Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

I believe there’s a quiet conversation happening for a lot of us in midlife.

It usually sounds like this:

“Is this normal?”

“Is it hormones… or is it me?”

“Do I even want to want sex anymore?”

That’s why this week’s podcast episode matters.

I sat down with Dr. Angela Wright - GP, menopause specialist, and clinical sexologist - for an honest, grounded conversation about sex in midlife.

It felt like the perfect opportunity to ask some uncomfortable questions.

In this episode, we gently explore things like 👇

• Why sex and desire often change in midlife - sometimes in surprising ways 🔍
• A commonly overlooked treatment that can quietly improve comfort and pleasure 🌸
• The hormone everyone’s curious about… and why it’s not always the answer 🔥
• What quality of life really means to you at this stage of life... And if sex is included ⚖️

What I appreciated most about this conversation is how permission-based it is.

Permission to be curious.

Permission to want more... Or less.

Permission to stop assuming something is “wrong" or that there's a "right" way.

If this topic brings up questions, resistance, or even relief, pay attention to that. It usually means something important is trying to be heard.

Keep moving forward in any way that feels good to you,

Debbie 💜

P.S. You can also find this episode on YouTube here: https://youtu.be/PfKdt0utylo

Here's Angela's bio:

Dr. Angela Wright is a GP, Menopause Specialist and Clinical Sexologist. She is particularly interested in improving sexual function and menopausal symptoms in women who have undergone cancer treatment.Having completed her Advanced Menopause Care and sees patients with complex menopause issues, female sexual dysfunction and premenstrual disorders. And, not to mention, she’s also trained in CBT (cognitive behavioral therapy) for Menopause.

To connect with Angela:

Website: https://spicedpearhealth.co.uk/about/

Instagram: https://www.instagram.com/spicedpeardrwright/

LinkedIn: https://www.linkedin.com/in/dr-angela-wright-2378a182/

Thanks for listening!

If you'd like to know more about working with me, visit me at https://debbieharbeccoaching.com/ or https://www.instagram.com/debbieharbec/ on Instagram.

Or book a time to talk with me:

https://calendly.com/debbie-harbec-coaching/free-consultation

Maybe you've noticed... Cold plunges are having a moment.

Ice baths. Cold showers. Cold water swimming.

My daughter has been cold plunging daily since the holidays.

And depending on who you follow, cold plunges are either the answer to everything… or completely unnecessary suffering.

So I decided to plunge into the data (pun totally intended😉)... Specifically any studies related to cold water and women in midlife.

🎙️ In this episode, I’m breaking down:

• What cold plunges actually do to your nervous system 🧠
• Why women experience cold very differently than men 🌡️
• The temperature range you should be aware of 🧊
• What the research says about cold and mood, anxiety, sleep, and menopause symptoms 💭

If you’ve ever wondered "Should I be doing this?” or “Am I missing out?”, this episode is for you.

Keep moving forward and stay chill (couldn't help but fit one more in 😉),

Debbie

P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultation

If you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,

Email me at debbie@debbieharbeccoaching.com,

Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

What if motivation isn’t coming?

Not for the gym.

Not for eating well.

Not for getting to bed earlier.

Not for doing the things you know would help you feel better.

What if waiting for that “I finally feel like it” moment is actually the thing keeping you stuck?

That’s what I explore in this week’s podcast episode - the first of the new year!

Listen to find out...

• Why I believe motivation is overrated
• The quiet thing that actually creates change
• A simple mindset shift that’s carried me through years of not feeling like it

This isn’t about willpower or pushing harder.

And it’s definitely not about perfection.

It is about what works in real life.

Keep moving forward with movement (NOT motivation),

Debbie 💜

P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultation

If you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,

Email me at debbie@debbieharbeccoaching.com,

Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

As this year winds down, I’ve noticed something in myself.

I definitely don’t feel brand new (or need to feel that way).

I don’t feel broken either. I feel… changed.

There are parts of me that feel strong and steady, and parts that feel a little tender.

Parts that feel energized, and parts that feel slower than they used to.

And instead of fighting that, and trying to overhaul myself in January, I’ve decided on something different.

I’m letting go of the idea of resetting.

And doing something stronger... I’m reclaiming.

Reclaiming my strength, even where it looks different than it once did.

Reclaiming my relationship with my body, without "fixing" or changing it.

Reclaiming confidence that doesn’t come from fixing or shrinking or improving myself into worthiness.

That’s what this week’s podcast episode is about.

It’s an invitation to step into the new year without pressure, without punishment, and without pretending you’re someone you’re not.

Keep moving forward with resilience,

Debbie 💜

P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultation

If you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,

Email me at debbie@debbieharbeccoaching.com,

Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach

There’s something I need to admit.

I love ❤️ Hallmark movies.

Especially the holiday movies.🎄🎄🎄

I mean I REALLY love them.

They just feel soooo good! ☺️

Every time I watch one, it's like my body lets out a sigh.

It's the sound of relaxing and letting go.

I used to joke about my Hallmark habit, thinking it was a guilty pleasure.

But today I'm unpacking why Hallmark movies can actually be good for your health.💡

Not in a fluffy way, but in a real, science-backed way.

I'm talking about:

✨What your brain recognizes almost immediately, before you even realize it

✨Why your body responds differently to this kind of story

✨The part of midlife stress we don’t talk about enough

✨What that quiet sense of relief is really telling you

If you’ve ever curled up on the couch and thought, “This feels good, but I probably shouldn’t be doing this,” this episode is for you.

No guilt. No shame. Just permission to enjoy what helps you feel steady again.

And know, I'm right there with you.

Keep move forward with resilience,

Debbie

P.S. Curious about working with me? Book a time to talk, it's always free: https://calendly.com/debbie-harbec-coaching/free-consultation

If you'd like to find out more about me and what I do, visit me at www.debbieharbeccoaching.com ,

Email me at debbie@debbieharbeccoaching.com,

Find me on Instragram @debbieharbec, or on Facebook at https://www.facebook.com/debbie.harbec.coach