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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

00:23:14

Nervous System Reset for Moms: 7 Micro-Practices That...

PeriMOMopause ·

2026/02/26

If every wellness suggestion feels like it requires more time, energy, or discipline — this episode meets you where you actually are.We’re talking about nervous system regulation for real life, not retreats or perfect routines. These are micro-practices designed to work inside busy, overstimulated days.In this episode, you’ll learn:Why your nervous system feels constantly “on”What regulation actually means (hint: not constant calm)7 simple, body-based practices you can use immediatelyHow to make

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00:18:05

Brain Fog & Motivation in Perimenopause: Why...

PeriMOMopause ·

2026/02/19

If your brain feels slower…If motivation feels like it disappeared overnight…If you’re wondering whether something is wrong with you…This episode is for you.Brain fog in perimenopause is common — and deeply misunderstood. In this conversation, we unpack what’s actually happening in your brain, why motivation drops, and how shame makes everything worse.You’ll learn:What “brain fog” really is (and isn’t)How fluctuating hormones affect focus and motivationWhy pressure backfires when your system is

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00:12:23

Rest Is Self-Love: Redefining Valentine’s Day in Midlife

PeriMOMopause ·

2026/02/12

Valentine’s Day in midlife can feel complicated — especially if you’re exhausted, stretched thin, and carrying more emotional labor than anyone sees.In this episode, we reframe self-love away from performance and toward something far more sustainable: rest.Not collapse.Not checking out.But intentional, protective, chosen rest.We talk about:Why rest feels uncomfortable (and even “wrong”) for so many womenThe difference between rest and burnout-induced collapseHow rest supports relationships, not

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00:23:50

Burnout vs. Perimenopause: Powerful Questions to Ask...

PeriMOMopause ·

2026/02/05

Are you burned out — or is this perimenopause?And why does it feel impossible to tell the difference?In this episode, we untangle one of the most confusing (and Googled) questions midlife women ask when exhaustion, overwhelm, and brain fog start taking over. We’ll talk about what burnout actually is, how perimenopause changes your stress tolerance, and why so many women end up blaming themselves when their usual coping tools stop working.This is not a diagnostic episode.It’s a clarity episode.You’ll

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00:19:38

One Month In: How’s 2026 Really Feeling?

PeriMOMopause ·

2026/01/29

We’ve hit the one-month mark of 2026 — the sparkle of January has dimmed, motivation is wobbling, and the pressure to “be a new woman” is fading fast.This episode is a gentle midwinter reset: a reality check for your energy, routines, and emotional load. No shame. No hustle. Just honest reflection.Inside the episode you’ll explore:• Why motivation dips around week 4–5 of any change• How to know if you need consistency… or compassion• The 5-domain Energy Audit to help you recalibrate• How to choose a

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00:24:46

Pelvic Floor 101: Breath, Pressure & Everyday Habits

PeriMOMopause ·

2026/01/22

No more whispering about vaginas — today we’re talking pelvic floors with clarity, humour, and zero shame.Ash breaks down the pelvic floor in real language: what it is, why so many women experience leaking or heaviness, and why “just do Kegels” isn’t the magic fix we were promised.In this episode you’ll learn:• The anatomy explained simply (no diagrams required)• Why breath + pressure + posture matter more than squeezing• The habits that make leaking worse• How to coordinate your core with daily

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00:18:56

Boundaries You Can Say Out Loud (Without Burning...

PeriMOMopause ·

2026/01/15

If you’ve ever whispered “sure, no problem” while every cell in your body screamed “absolutely not,” this episode is for you.This week, Ash dives into midlife boundaries — why they feel so hard, why your nervous system panics when you try to set them, and how to say what you actually mean without guilt, drama, or emotional hangovers.Inside the episode you’ll learn:• Why perimenopause actually lowers your tolerance for chaos• How people-pleasing becomes a lifelong reflex• The 4-part “Say It Out Loud”

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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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