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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

00:39:15

Sleep, Finally: Fixing the 3 a.m. Wake-Up Club

PeriMOMopause ·

2026/01/08

If you’re wide awake at 3 a.m. rehearsing tomorrow’s grocery list, your middle-schooler’s permission form, and your entire life’s purpose… welcome. You’re officially a member of the 3 A.M. Wake-Up Club.In this episode, Ash breaks down why perimenopausal sleep gets so weird (hint: it’s not your fault), what’s really happening with estrogen, progesterone, cortisol, and blood sugar overnight, and how to rebuild rest through what she calls your Sleep Scaffolding — five layers of realistic,

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00:18:24

The Midlife New Year Debrief: Reflect, Recalibrate &...

PeriMOMopause ·

2026/01/01

The new year doesn’t need to be loud or pressured — it can be grounded, gentle, and honest. This episode invites you to reflect on the year that’s passed and step into the next one with clarity and compassion. Through five reflection questions, Ash guides you to recognize what’s worked, what’s weighed you down, and what you truly want to bring forward. ✨ The 5 Reflection Questions:1️⃣ What surprised me this year? 2️⃣ What did I carry that was heavy? 3️⃣ What felt like mine this year? 4️⃣ What

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00:06:40

Dear Midlife Me: A Love Letter to Who You’ve Become

PeriMOMopause ·

2025/11/27

This reflective bonus episode is a love letter to your midlife self — the woman in the middle of it all, doing her best in a world that keeps asking for more. Through poetic storytelling and grounded honesty,Ash speaks directly to the part of you that’s tired, tender, and still showing up. It’s a reminder that growth doesn’t always look glamorous — sometimes it’s just quiet courage. Take a breath, grab a tea, and let yourself be reminded: you’re not behind. You’re becoming.

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00:06:48

Dear Midlife Me: A Love Letter to Who You’ve Become

PeriMOMopause ·

2025/11/27

This short reflective episode is a love letter to your midlife self — the woman in the middle of it all, doing her best in a world that keeps asking for more. Through poetic storytelling and grounded honesty, Ash speaks directly to the part of you that’s tired, tender, and still showing up. It’s a reminder that growth doesn’t always look glamorous — sometimes it’s just quiet courage. Take a breath, grab a tea, and let yourself be reminded: you’re not behind. You’re becoming.

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00:23:31

Holiday Season on Your Terms: Rituals, Boundaries &...

PeriMOMopause ·

2025/11/20

The holidays can feel magical — and maddening. In this episode, Ash invites you to reimagine the season through the lens of boundaries, permission, and peace. Learn why midlife makes the holidays uniquely overwhelming, how to say no without guilt, and ways to create rituals that soothe instead of stress. It’s a warm, witty reminder that you don’t have to perform “perfect holidays” to make them meaningful. This year, you get to set the pace — and the peace.

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00:32:54

The Midlife Menu: Rethinking Food, Fuel & Fullness

PeriMOMopause ·

2025/11/13

If you’ve ever looked at your plate and wondered, “Why isn’t this working anymore?” — this one’s for you. Ash explores how hormones, metabolism, and mindset shift in perimenopause and why it’s time to ditch diet culture for good. Discover how to build your own “Midlife Menu” that balances blood sugar, energy, and pleasure — without tracking, restriction, or guilt. You’ll learn what your changing body actually needs, how to find a rhythm with food that feels supportive (not stressful), and how to

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00:35:40

Midlife Friendships: Making, Mourning & Maintaining Them

PeriMOMopause ·

2025/11/06

Midlife friendships are complex — sometimes comforting, sometimes heartbreaking. In this episode, Ash dives into the beauty and grief of connection as we evolve. You’ll learn why friendships shift even when no one did anything wrong, how to navigate the ache of distance or disconnection, and what it takes to build and nurture relationships that feel real, safe, and energizing. We’ll unpack why “outgrowing” someone isn’t failure — it’s completion — and explore how to make new friends without feeling

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00:24:17

The Midlife Halloween Special: Let That Sh*t Go 🎃

PeriMOMopause ·

2025/10/30

While the kids are putting on costumes, we’re taking ours off. This Halloween special is all about shedding the roles, shoulds, and guilt that no longer fit.From outdated identities to dead projects we keep reviving, midlife is asking us to release what we’ve outgrown — and step into who we really are.💡 This week’s challenge:Do one letting-go ritual (write, burn, move, or speak).Name one thing you’re done pretending about.Say “no” to something — and mean it.🎧 Because underneath what you’re

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00:31:17

Your Changing Body: What's Normal, What's Not and...

PeriMOMopause ·

2025/10/23

“I don’t recognize my body anymore.” If you’ve whispered this to yourself in the mirror, this episode is for you. We’re breaking down what’s actually normal in perimenopause — from midsection weight gain to night sweats to hair changes — and how to know when to get support.We’ll also reframe the toxic idea of “getting your body back” and instead talk about what it means to live with compassion, strength, and connection in the body you have now.💡 This week’s challenge:Pick one area of your body

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00:28:39

Unmasking Midlife: How We Perform vs. Who We Are

PeriMOMopause ·

2025/10/16

Ever feel like you’re living on autopilot — performing roles instead of actually being you? In this raw and real episode, we dig into the masks of midlife — the “strong one,” the “perfect mom,” the “cool girl” — and what perimenopause has to do with all of it. We’ll talk about why these masks once served us, why they’re cracking now, and how to start loosening them without burning your whole life down.💡 This week’s challenge:Name one mask you’re ready to loosen.Journal your response to: Who am I

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00:19:36

Reclaiming Pleasure (In a Life That Feels Too Full)

PeriMOMopause ·

2025/10/09

When was the last time you felt real pleasure — in your body, in your day, in your life? In midlife, joy and desire often get buried under to-do lists and fatigue. But pleasure isn’t a luxury. It’s a nervous system reset — and a radical act of self-love. This week, we explore what pleasure actually means, why we’ve been cut off from it, and 5 simple ways to reconnect with joy in your real, messy, beautiful life. This is your reminder: you’re not too tired, too late, or too far gone. Pleasure belongs

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00:20:54

The RAGE is Real: 5 Tips to Ride the Wave Without...

PeriMOMopause ·

2025/10/02

Ever snapped over crumbs on the counter or socks beside the hamper and thought, “Who even am I right now?” This episode is for you. Perimenopausal rage is real — but it’s not a failure. It’s a signal. This week, we unpack the hormonal, emotional, and cultural roots of midlife anger, and how to move through it without shame. You’ll learn what rage is trying to tell you, how to ride the wave (without losing your sh*t), and how to turn anger into awareness. This one is raw, validating, and full of

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00:21:03

5 Meal Planning Shifts That Work WITH Your Hormones...

PeriMOMopause ·

2025/09/25

You want to eat better. But your kids are picky, your partner snacks at 10pm, and dinner feels like a part-time job. Sound familiar? In this episode, we get real about midlife nourishment — what your body actually needs in perimenopause, why meal planning feels so overwhelming, and how to create simple, hormone-friendly systems that work for your household (without perfection or burnout). No more short-order cooking. No more guilt. Just doable food strategies that support your energy and your real

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00:29:38

The Productivity Trap: Why You're So Tired (And What...

PeriMOMopause ·

2025/09/18

Do you feel guilty for sitting down? Say “I’m so behind” on repeat? Can’t seem to rest, even when you’re bone tired? You might be stuck in the Productivity Trap — where hustle is a habit and rest feels like failure. In this episode, we unpack how patriarchy, perfectionism, and perimenopause collide to leave you fried. You’ll learn why it’s not your fault you’re exhausted, how to break the cycle, and 3 powerful mindset shifts to help you honor your energy (instead of overriding it). You are not lazy

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00:24:46

How to Prepare for the Fall (Without Burning Out by...

PeriMOMopause ·

2025/09/11

Feeling the fall overwhelm creeping in already? Let’s prepare differently this year.In this PeriMOMopause podcast episode, I’m sharing how to plan for a grounded, sustainable fall — one that supports your perimenopausal body and mind — without falling into the trap of overcommitment and burnout.You’ll learn:✅ Why fall feels especially full for midlife moms✅ 5 small but mighty fall prep shifts for more ease and energy✅ How to build recovery, nourishment, and nervous system care into your weeks✅ My

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00:17:51

Midlife Is Not a Midpoint — It’s a Mirror

PeriMOMopause ·

2025/09/04

Midlife isn’t the halfway point — it’s a mirror reflecting back what matters most.In this reflective PeriMOMopause podcast episode, we’re exploring why perimenopause often sparks deep questions about identity, purpose, and life direction — and how to respond with self-compassion and courage.You’ll learn:✅ Why midlife invites deep reflection and personal growth✅ Common midlife questions — and how to sit with them✅ A guided mirror reflection practice to reconnect with yourself✅ This week’s Mirror

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00:18:37

Back-to-School, Back-to-You: A Midlife Reset You’ll...

PeriMOMopause ·

2025/08/28

Ready to use the back-to-school season as a gentle midlife reset?In this episode of PeriMOMopause, I’m sharing how to create a sustainable fall routine that supports your hormones, energy, and nervous system — without adding more stress or unrealistic expectations.You’ll learn:✅ How to reset your rhythm without overcommitting✅ 4 pillars of a realistic midlife wellness routine✅ What to release and reclaim this season✅ Fall clarity prompts to guide your next steps✅ This week’s Fall Reset Challenge to

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00:20:46

Feeling “Over It” Lately? 4 Ways to Reset Your...

PeriMOMopause ·

2025/08/21

Feeling burned out, anxious, or on the edge in perimenopause? Your nervous system might be calling for help.In this PeriMOMopause podcast episode, we’re diving into why your stress response becomes more sensitive during perimenopause — and 4 simple, science-backed ways to reset your nervous system and reclaim calm in your daily life.You’ll learn:✅ How perimenopause affects your nervous system✅ Signs of nervous system dysregulation (beyond just anxiety)✅ 4 nervous system reset tools you can use

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00:24:54

The Truth About Your Cycle in Perimenopause

PeriMOMopause ·

2025/08/15

Wondering what’s happening to your menstrual cycle in perimenopause? You’re not alone.In this episode of PeriMOMopause, we’re breaking down what’s normal (and what’s not) when it comes to irregular periods, PMS-like symptoms, and hormone shifts during midlife — yes, even during summer vacation.You’ll learn:✅ What’s actually happening with your cycle in perimenopause✅ Why you might feel hormonal even without a period✅ How to track your shifting hormones without obsession✅ Practical cycle-care tips

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00:13:58

How to Say No (Without Guilt) When You’re the Default...

PeriMOMopause ·

2025/08/07

Struggling to set boundaries in midlife motherhood — especially as your bandwidth shrinks in perimenopause? You’re not alone.In this PeriMOMopause podcast episode, we’re talking about why it’s so hard to say no when you’re the default parent — and how to start setting clear, kind boundaries without guilt.You’ll learn:✅ Why saying no feels difficult for so many midlife moms✅ 3 practical strategies to say no clearly and compassionately✅ How boundaries can actually strengthen your relationships and

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