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PODCAST

PeriMOMopause

Ash Hoath-Murray

Perimenopause? Isn"t 40 too young for that? I’m a mom of 3 young humans trying to figure out what this new-found second coming of puberty means for me - mind, body and spirit. Join me through my trials and musings of midlife motherhood.

kids & family parenting

All Episodes

00:15:43

Easy Summer Eating for Hormone Health (That Your...

PeriMOMopause ·

2025/07/03

Too hot to cook? Too tired to care? You’re not alone. In this down-to-earth episode, Ashley shares why simple nutrition matters in perimenopause — and how to make it happen without stress. With 5 easy summer meal ideas, snack swaps, and hydration tips, you’ll leave with realistic tools to fuel your mood, energy, and hormones (while still feeding your family).This Week’s Challenge:✅ Try one of the 5 meal ideas.✅ Drink a full glass of water before lunch and dinner.✅ Let someone else figure out a meal

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00:17:43

Hot Flashes & Hot Days: How to Stay Cool and Collected

PeriMOMopause ·

2025/06/26

Hot flashes + heat waves = the ultimate perimenopause showdown. In this episode, Ash breaks down why your internal thermostat is on the fritz — and what you can do about it. Get practical cooling tips, hydration hacks, and permission to speak up for your comfort. Midlife doesn’t mean melting down — let’s help you stay cool, calm, and collected this summer.This Week’s Challenge:✅ Keep water with you all day (and drink it!).✅ Try a cooling spray, fan, or chilled cloth.✅ Speak up once this week when

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00:16:08

5 Ways to Actually Enjoy Summer as a Perimenopausal Mom

PeriMOMopause ·

2025/06/19

What if you didn’t just survive summer... but actually enjoyed it? In this refreshingly real episode, Ash shares why summer hits differently in perimenopause — and 5 doable, joy-sparking ways to reclaim this season. Ditch the pressure, rewrite your summer story, and show up for yourself in simple, meaningful ways.This Week’s Challenge:✅ Wear something that feels good (not just “flattering”).✅ Schedule a “No Day” — and stick to it.✅ Choose one small joy anchor each day this week.

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00:20:02

Being Present and Planning Ahead: 4 Tips to Balance...

PeriMOMopause ·

2025/06/12

How do you soak up summer while also preparing for what’s next — especially when you’re navigating perimenopause, parenting, and all the invisible labour? Ashley explores the tension between being present and planning ahead with 4 practical strategies, a mindset reset, and a mid-summer reflection challenge to help you make space for your own joy (not just everyone else’s).This Week’s Challenge:✅ Try the “Now/Next” list — brain dump and breathe.✅ Choose one thing that brings you joy and actually

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00:34:11

Disney Cruise & Disney World: Our Midlife Family...

PeriMOMopause ·

2025/06/05

What happens when a perimenopausal mom takes her family on a high-sensory, high-fun Disney vacation? In this candid recap, Ash shares the highs, the hormone-fueled lows, and the surprising wins from her Disney World + Cruise adventure. From managing overstimulation and midlife needs to embracing comfort and quiet breaks, this episode is packed with real talk and helpful tips for planning a magical — but manageable — family trip.This Week’s Challenge:✅ Take 5 minutes to reflect on your last vacation

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00:22:02

Midlife Body Confidence: Feeling Good in Your Skin...

PeriMOMopause ·

2025/05/29

Your body has changed — maybe a little, maybe a lot — andyou’re not quite sure how to feel about her anymore.In this episode of Perimomopause, host Ashunpacks what body confidence really looks like in midlife — beyond dietculture, bounce-back pressure, or loving every inch. This is about reconnectingwith your body as she is now, and treating her with the respect andcare she deserves.💭 Why perimenopause messes with how youfeel in your skin💪How to shift from criticism to compassion🪞Simple tools to

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00:18:19

The ‘Should-Free’ Midlife: How to Stop Overcommitting...

PeriMOMopause ·

2025/05/22

If your to-do list is full of things you don’t even want todo — this one’s for you.In this episode of Perimomopause, host Ash iscalling out the “shoulds” that weigh us down in midlife — and showing you howto drop them. From people-pleasing and performative productivity to the quietguilt of saying no, we’re untangling it all so you can start living with morefreedom, clarity, and joy.🧠 Why we’re so conditioned to overcommit⛔How to recognize when you’re acting out of obligation, not alignment💡Tools

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00:30:15

Midlife Skincare 101: Glowing Skin at Any Age Without...

PeriMOMopause ·

2025/05/15

Your skin is changing — and no, it’s not just “aging.” It’shormones, stress, sleep (or lack of it), and life in the middle.In this episode of Perimomopause, host Ash getsreal about what’s actually happening to your skin inperimenopause — and how to bring back your glow with a few simple shifts.🧴 What your skin really needs now (hint:not a 12-step routine)💡The ingredients that help — and the ones to skip⏰A realistic, 5-minute routine that fits your life (not just your Instagramfeed)You’ll learn:•

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00:24:59

Planning a Midlife Family Vacation: Making Travel...

PeriMOMopause ·

2025/05/08

You want the family vacation memories… butnot the meltdown in the hotel lobby, the overpacked schedule, or the “Why am Ithe only one planning everything?” spiral.In this episode of Perimomopause, host Ashshares real talk and realistic tips for planning a family trip that doesn’tleave you needing a vacation from the vacation.🌴 How to create a trip that works for yourenergy (not just everyone else’s)🧳What to pack when you're hormonal, tired, and still trying to keep everyonealive📅A

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00:20:00

Hot Flashes, Night Sweats & Sleep Struggles: Getting...

PeriMOMopause ·

2025/05/01

Tired but wired? Tossing off the covers at 3 a.m.? Waking updrenched and anxious?You’re not alone — sleep gets harder in perimenopause, andit’s not just in your head (or your hormones). In this episode of Perimomopause,host Ash breaks down why midlife sleep is such a struggle — and what you canactually do to get the rest you need.💥 Why hot flashes and night sweats arewrecking your sleep🧠What’s really happening with estrogen, progesterone, and cortisol🌙Simple, science-backed strategies to cool

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00:28:44

Weight Gain in Perimenopause: What Actually Works...

PeriMOMopause ·

2025/04/24

You’re not imagining it — your body is changing,and the old tricks aren’t cutting it.In this episode of Perimomopause, we’re getting real about midlife weight gain: what causes it, what actually helps, and what you can finally stopdoing.💬 Why does the scale creep up even when youhaven’t changed a thing?💪What actually works to feel strong, steady, and like yourself again?🚫And what “solutions” are just making things worse?Host Ash breaks it all down — with practical strategies anda big dose of

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00:24:28

5 Fun Ways to Get Out of a Midlife Rut

PeriMOMopause ·

2025/04/17

🌱 Feeling stuck? Low energy? Over it all? You mightbe in a midlife rut — and you’re not alone.This fun, practical episode gives you:✅ 5 easy ways to shake things up this spring✅ How to bring new energy without overhauling yourlife✅ Permission to feel good again — starting now🌸 Your Spring Forward Challenge: Try one tiny shiftthis week and watch your energy come back to life.

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00:20:34

Rage, Irritability & Mood Swings: How to Navigate...

PeriMOMopause ·

2025/04/10

🔥 Feel like your fuse is this short lately? You’re not broken — you’re in hormonal transition.In this raw & supportive episode, we break down:✅ Why perimenopause messes with your mood✅ The science behind hormonal rage and irritability✅ Simple tools to feel more grounded — withoutpretending you're fine🌿 Your Emotional Reset Challenge: Support bloodsugar, move your body, and give your nervous system a moment of calm.🎧 Hit play and feel seen — and supported — in thiswild emotional

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00:21:25

The Art of Midlife Joy: Small Daily Rituals to Feel...

PeriMOMopause ·

2025/04/03

Feeling disconnected, overwhelmed, or like you'rejust going through the motions? You’re not alone — and you’re not doing it wrong. In midlife, joy often takes a backseat to responsibility, but it doesn’t have to stay there.✅ Why joy disappears in midlife (and how to invite it back)✅ The nervous system + hormone connection to joy✅ Easy, feel-good rituals you can start today🌷 Your Joy Ritual Challenge: Try one 2-minute ritualdaily this week!🎧 Tap play and remember how good it can feel to

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00:22:14

Embracing Strength – Why Lifting Weights is a Midlife...

PeriMOMopause ·

2025/03/27

💪 Feeling sluggish, noticing body changes, or wondering how to keep your metabolism revved up in midlife? It’s time to talk about strength training! In this episode of Perimomopause, we’re diving into why lifting weights is a non-negotiable for your midlife health.🔎 We’ll cover:✅ The real benefits of strength training for women in perimenopause and beyond✅ The biggest myths about lifting weights (spoiler: you won’t bulk up!)✅ A simple, doable plan to start strength training without

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00:30:55

Food, Mood, and Midlife – The Nutrition-Hormone...

PeriMOMopause ·

2025/03/20

🥑 Feeling irritable, exhausted, or struggling with brain fog? It’s not just in your head—it’s in your nutrition. What you eat has a direct impact on your hormones, mood, and energy levels, especially in perimenopause.In this episode of Perimomopause, we’re breaking down:✅ How food affects perimenopause symptoms like mood swings, fatigue, and cravings✅ The top nutrients that support stable energy, better sleep, and hormone balance✅ Simple, realistic meal ideas to nourish your body without stress🔑

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00:24:00

Spring Energy Reset: Refresh Your Routine for a New...

PeriMOMopause ·

2025/03/13

🌸 Spring is almost here, and it’s the perfect time to reset! But let’s be real—this isn’t about a massive life overhaul. It’s about simple, sustainable shifts that help you feel lighter, more energized, and in sync with your body.In this episode, I’m breaking down:✅ How seasonal changes affect your energy, hormones, and mood✅ 3 simple shifts to refresh your routine (without burning out!)✅ How to work with your hormones so you feel good this springWe’re saying goodbye to winter sluggishness and

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00:25:59

March Break Survival Guide: Self-Care for Moms on the Go

PeriMOMopause ·

2025/03/06

March Break? More like March Chaos if you're a mom. No school, no childcare, and somehow, you’re still expected to function at full capacity. But this year, we’re flipping the script!In this episode, I’m sharing:✅ How to set boundaries and protect your energy (without guilt!)✅ Simple, realistic self-care that actually fits into a mom’s life✅ The 30-second reset trick to calm your nervous system when overstimulatedThis isn’t just about surviving March Break—it’s about making it through with your

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00:16:15

From Chaos to Connection: Strengthening Relationships...

PeriMOMopause ·

2025/02/27

Midlife can feel like a whirlwind—balancing work, caregiving, and personal growth while trying to maintain meaningful relationships. With shifting hormones, changing family dynamics, and limited time, it’s easy for connections to take a backseat. But what if this stage of life could be an opportunity to deepen the relationships that matter most?In this episode of PeriMOMopause, we’re exploring:💬 How hormonal changes impact relationships—and what to do about it⏳ The power of small, intentional

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00:19:28

The Heart of Hormones: Keeping Your Heart Healthy in...

PeriMOMopause ·

2025/02/20

The Heart of Hormones: Keeping Your Heart Healthy in PerimenopauseDid you know that heart health becomes even more important during perimenopause? As estrogen levels decline and stress increases, our cardiovascular system goes through major changes—but the good news is, there’s a lot we can do to support it. In this episode of PeriMOMopause, we’re diving into:❤️ How hormonal shifts impact your heart health❤️ The connection between stress, cortisol, and cardiovascular wellness❤️ Four simple,

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