Shows
Midlife and Glowing11: Why You Can’t Sleep in Midlife (and What Actually Helps)If you’re tossing and turning, waking up at 3am, or dragging through the day even after 8 hours in bed—you’re not alone. In this episode, Alicia and Nicole get real about why sleep gets so hard in midlife and what actually helps.From cortisol curve disruptions to hormonal shifts, we’re breaking down the real reasons you’re not sleeping—and the simple, science-backed ways to get more rest.✨ Whether you’re dealing with perimenopausal insomnia, stress overload, or racing thoughts, this is your sign to stop blaming yourself and start finding solutions that work with y...2025-07-2928 minMidlife and GlowingGB10: Midlife Self-Care That Actually Works (Even If You Only Have 5 Minutes)In this quick Glow Bite, we’re flipping the script on self-care. If you’ve ever felt like you don’t have time, energy, or permission to care for yourself, this episode is your gentle reminder that even five minutes can make a difference.✨ Alicia and Nicole share their go-to five-minute self-care rituals that help reset your energy, mood, and mindset—without guilt or overwhelm.This isn’t about face masks and spa days (though those are great). It’s about the small, intentional moments that reconnect you to you—especially in midlife when your body, mind, and...2025-07-2503 minMidlife and Glowing10: The Truth About Self-Care in Perimenopause — What No One Tells YouIn this episode of Midlife and Glowing, hosts Alicia and Nicole discuss the importance and definition of self-care during midlife, especially around International Self-Care Day. They bust common myths, share personal stories, and answer common questions about incorporating self-care into busy schedules. The duo also highlights simple, practical self-care practices that don't require much time or money and stress the need for consistency over extravagance. They conclude with a challenge for listeners to define personal self-care rituals that bring joy and grounding. Join them on TikTok and YouTube for a week-long self-care challenge full of adaptable and straightforward rituals.2025-07-2235 minMidlife and GlowingGB09: Biohacking Sleep — The Ultimate Bedtime Routine for PerimenopauseStruggling with sleep during perimenopause? Learn our dream bedtime routine packed with sleep biohacks to help you wind down and handle those 3 a.m. wake-ups. We share tips for managing stress and creating a calming environment to improve your quality of life during this transition.🧬 Whether you’re brand new to biohacking or already experimenting, this episode gives you a clear, doable way to upgrade your bedtime—no pressure to do it all.00:00 Introduction to the Ultimate Biohacking Bedtime Routine00:12 The Importance of Sleep During Perimenopause00:46 Castor Oil Packs: A Detoxifying Bedtime Ritual02...2025-07-1806 minMidlife and Glowing09: Biohacking Tools That Actually Help in Midlife — Red Light, PEMF, and MoreIn part two of their biohacking series, Alicia and Nicole share their favorite biohacking tools, including red light therapy and PEMF devices. They also discuss hydrogen water and grounding mats, offering wellness advice on how to use these tools. ✨ This isn’t about overcomplicating your wellness routine. It’s about discovering simple, powerful tools that can work with your body, not against it.00:00 Introduction to Biohacking Tools00:55 The Power of Red Light Therapy09:00 Exploring PEMF Therapy16:38 Grounding Mats: Connecting with Earth18:25 Hydrogen Water: A Molecular Marvel19:51 Mouth Taping for Better...2025-07-1533 minMidlife and GlowingGB08: Midlife Biohacking Made SimpleIn this Glow Bite, hosts Alicia and Nicole introduce the concept of biohacking—making intentional changes to optimize your biology. They focus on easy, lifestyle-based biohacks that can be seamlessly integrated into your daily routine via habit stacking. The episode concludes with the motivational quote 'Small hinges swing big doors' by W. Clement Stone, emphasizing that small lifestyle changes can lead to significant health improvements.00:00 Introduction to Biohacking00:40 Why Now is the Perfect Time to Start Biohacking01:26 Simple Biohacks to Incorporate into Your Daily Routine03:29 Practical Tips for Effective Biohacking05:51 Final Thoughts and En...2025-07-1106 minMidlife and Glowing08: Simple Biohacks for Perimenopause Relief (No Expensive Tools)Feeling tired, foggy, or off in midlife? This episode breaks down biohacking for women in perimenopause—no complicated routines, no fancy gadgets, and definitely no gatekeeping. Alicia and Nicole share everyday ways to support your hormones, energy, sleep, and skin with practical, science-backed tools you already have access to.✨ Think of it as your starter kit for feeling better, naturally.00:00 Welcome to Midlife and Glowing00:31 Introduction to Biohacking01:06 Biohacking Basics02:23 The Importance of Foundations06:43 Biohacking in Midlife07:19 Common Biohacking Questions11:06 Practical Biohacking Tips13:48 Starting Your Biohacking Journey15:20 Morn...2025-07-0837 minMidlife and GlowingGB07: Glow from Within — The Best Summer Foods for Midlife SkinIn this juicy Glow Bite, we’re sharing our favorite summer foods that do more than just taste good—they nourish your midlife skin from the inside out. With estrogen declining and collagen production slowing, your skin needs all the support it can get. Alicia and Nicole break down exactly what to eat this season to protect your glow, boost hydration, and reduce inflammation naturally. Think: vibrant berries, hydrating veggies, and glow-worthy fats you’ll actually want to eat.🎧 Whether you're packing a beach cooler or just trying to glow through the heat, this is your easy, science-b...2025-07-0405 minMidlife and Glowing07: Sunscreen, Skin Aging, and Vitamin D — What Midlife Women Really Need to KnowIn this episode of Midlife and Glowing, we’re clearing up the confusion around sunscreen, skin aging, and vitamin D. Alicia and Nicole break down the science behind how perimenopause affects your skin’s structure, what kinds of sunscreen are safest (and which ingredients to avoid), and how to protect your glow without impacting your body’s ability to make vitamin D.☀️ Whether you’re team mineral or team chemical (or not sure what either means), this one’s for you. It’s real talk that cuts through the noise and gives you actionable ways to care for your midlife...2025-07-0126 minMidlife and GlowingGB06. Midlife Energy Tip: Why Rest Is a Power Move, Not a SetbackIn this quick Glow Bite, we’re flipping the script on rest. If you've ever felt guilty for slowing down or believed rest was only something you “earned,” this episode is your permission slip to rethink that. Alicia and Nicole break down why rest isn't a weakness—it's a power move, especially in midlife when your energy, hormones, and nervous system are demanding more intentional care. This one’s short, sweet, and restorative in all the best ways.🎧 Tune in for a mindset shift that’ll have you seeing rest as one of your most productive tools.00:00 Intr...2025-06-2705 minMidlife and Glowing06: Why Progress Over Perfection Matters More Than Ever in MidlifeGlowing Through Midlife: Embracing Progress Over PerfectionIn this episode of Midlife and Glowing, sisters Alicia and Nicole discuss the 'I'll be happy when' trap that many women fall into, especially during midlife. They emphasize the importance of meeting yourself where you are with compassion and small, daily shifts rather than striving for perfection. Key topics include the impact of unrealistic expectations and social media, the significance of practicing gratitude and self-compassion, and tips for making manageable changes in exercise, nutrition, and stress management. 00:00 Welcome to Midlife and Glowing00:28 The 'I'll Be Happy When' T...2025-06-2421 minMidlife and GlowingGB05: Let’s Talk About a Better Way to Move Through MidlifeEmbrace the Benefits of Walking and Positive Mindset in Midlife WorkoutsIn this week's episode of 'Midlife and Glowing,' Alicia and Nicole dive into the often-overlooked benefits of walking as a powerful, therapeutic, and essential form of exercise in midlife. They explore the physical and mental health benefits, including blood glucose regulation, mental health improvement, and cardiovascular support. Additionally, they discuss the importance of shifting the mindset around exercise from a form of punishment to a tool for health and wellbeing. Tune in for practical tips on incorporating walking and other exercises into your routine, fostering...2025-06-2008 minMidlife and Glowing05: Strength, Not Stress — How to Work Out in MidlifeRevolutionize Your Midlife Fitness: Exercise Strategies for Hormone Balance and Bone HealthIn this episode of Midlife and Glowing, sisters Alicia and Nicole delve into the importance of adjusting exercise routines during perimenopause for optimal hormone balance, metabolism, and bone density. They explain why traditional long bouts of cardio might not be effective and instead highlight the benefits of resistance training, HIIT, and jump training to counteract common issues like muscle loss and increased cortisol levels. The episode also emphasizes the importance of listening to your body, particularly during different stages of the menstrual cycle, and offers...2025-06-1729 minMidlife and GlowingGB04: The Nutrition Shift Every Midlife Woman Should MakeIn this Glow Bite, the focus is on one simple yet powerful shift that can support hormones, energy, mood, and metabolism during perimenopause: swapping sugar-sweetened beverages for healthier options. The episode delves into the harmful effects of sugary drinks on blood sugar levels and offers practical alternatives like water, Zevia, sparkling waters, coffee, and tea. The discussion includes the importance of reading labels to avoid artificial sweeteners and suggests healthier alternatives such as stevia, monk fruit, and allulose. The hosts also touch on the benefits of electrolyte packets and flavored water drops to encourage better hydration. The episode concludes...2025-06-1309 minMidlife and Glowing04: Why Your Old Diet Isn’t Working Anymore — And What to Do About ItNutritional Shifts in Midlife: Balancing Hormones and Stabilizing Blood SugarIn this episode of 'Midlife and Glowing,' sisters Alicia and Nicole discuss the importance of adapting nutrition as women transition into perimenopause. They explain how hormone shifts, particularly the decrease in estrogen, lead to increased insulin resistance and weight gain, even with unchanged eating habits. The episode details why midlife metabolism slows down and the significance of blood sugar regulation and protein intake. They also emphasize the need for muscle mass preservation and provide practical tips for adjusting meals, including the importance of a protein-rich breakfast...2025-06-1026 minMidlife and GlowingGB03: Midlife Stress Tip: A Breathing Practice You Can Do AnywhereIn this week's Glow Bite, Alicia and Nicole guide women in perimenopause through a simple yet impactful breathing exercise to promote calmness and clarity even during the busiest days. The episode introduces the extended exhale breathing technique, which enhances parasympathetic nervous system activity by slowing down the breath and focusing on extended exhalations; an easy, quick technique for midlife women. They discuss the benefits of this practice in reducing stress, improving sleep, and supporting digestion. The session concludes with a practical breathing exercise and a reflective quote about the importance of relaxation.00:00 Introduction to This Week's Glow...2025-06-0608 minMidlife and Glowing03: Protect Your Peace: Why Managing Stress Matters More Than Ever in PerimenopauseIn this episode of Midlife and Glowing, sisters Alicia and Nicole discuss the impact of stress on hormone health during perimenopause. They explain how hormone shifts make women more susceptible to stress and its physical manifestations. The duo delves into the roles of cortisol and the autonomic nervous system, the importance of activating the parasympathetic 'rest and digest' mode, and practical daily strategies for stress management. They emphasize the significance of prioritizing joy, sleep, and self-care while addressing lifestyle choices like caffeine and alcohol consumption. Upcoming topics include nutritional needs during perimenopause.00:00 Welcome to Midlife and Glowing2025-06-0327 minMidlife and GlowingGB02: The Easiest Hormone Hack You’re Not Doing YetTiny Shifts for Hormone Health: Adding MineralsIn this week's Glow Bite, Alicia and Nicole discuss the importance of small, sustainable changes to improve hormone health and overall well-being. They emphasize that tiny, consistent adjustments, as opposed to drastic overhauls, are more achievable and effective. This episode focuses on the simple yet impactful addition of minerals to your daily routine, specifically through the intake of high-quality salt and magnesium. The hosts provide practical tips like adding salt and lemon to water and incorporating magnesium-rich foods into meals. Tune in for more insights and a journaling prompt on...2025-05-3005 minMidlife and Glowing02: What No One Tells You About Perimenopause (And Why It Starts Earlier Than You Think)Understanding and Navigating Perimenopause: Signs, Symptoms, and SolutionsIn this episode of Midlife and Glowing, sisters Alicia and Nicole delve into the onset and experience of perimenopause, providing insights into the age range it can begin (35-55), common but often vague symptoms such as brain fog, fatigue, and mood swings, and more obvious signs like hot flashes and irregular periods. They discuss the decline of hormones, particularly progesterone, and its effects on women's bodies, including sleep and metabolism challenges. The sisters emphasize the importance of tracking menstrual cycles, managing stress, and adopting lifestyle changes to ease the...2025-05-2720 minMidlife and GlowingGB01: Your Midlife Glow-Up Starts HereEmbracing Perimenopause: Mindset Shifts and Small Steps for Big GrowthIn this episode, hosts Alicia and Nicole introduce their 'glow bites' series, offering quick, uplifting insights. They discuss how to positively embrace the often challenging season of perimenopause. By shifting the mindset from crisis to opportunity, they encourage listeners to explore small yet meaningful changes that nurture self-care and personal growth. Tips include gentle physical activities, hydration, wearing confidence-boosting outfits, and more. They conclude with a favorite inspirational quote from Dr. Wayne Dyer, emphasizing the power of perspective change.00:00 Welcome to Glow Bites00:19...2025-05-2709 minMidlife and Glowing01: Welcome to Midlife and Glowing: Your New Go-To for Midlife Wellness, Real Talk, and Self-CareWelcome to Midlife and Glowing: Embracing Perimenopause with Energy, Confidence, and JoyIn this inaugural episode of the 'Midlife and Glowing' podcast, sisters Alicia and Nicole introduce themselves and the mission behind their new venture. They discuss their backgrounds—Nicole as a chiropractic doctor with extensive experience in wellness, and Alicia as a former HR professional and beauty enthusiast. The episode delves into their inspiration for starting the podcast, stemming from a personal loss that led them to focus on joy and meaning. They emphasize the importance of celebrating perimenopause as a positive transition rather than a c...2025-05-2718 minMidlife and GlowingMidlife and Glowing TrailerWelcome to Midlife and Glowing: Empowering Women Through PerimenopauseIn the inaugural episode of 'Midlife and Glowing,' hosts and sisters Alicia and Nicole introduce their podcast aimed at empowering women through perimenopause and beyond. They share their personal motivations for starting the show, including the impactful loss of their father, and their desire to offer meaningful support during this significant life transition. Alicia, a mom of three, and Nicole, a functional medicine doctor, promise honest conversations, practical tools, and glow up rituals to help women feel strong, calm, and confident. Tune in for in-depth discussions on...2025-05-2001 min