The Powherful Project

Perimenopause can begin up to 10 years before menopause and most women have no idea. In this episode, we sit down with Shiree Walker, nurse practitioner and founder of Glow Aesthetic Wellness Co in Perth, to break down everything the healthcare system isn't telling you.We cover the full head-to-toe symptom list, why frozen shoulder might actually be a hormone problem, the Oprah and Halle Berry stories that say everything about the gap in women's health, and why it should be called hormone restoration and NOT replacement.Whether you're 32 or 52, this episode has something in it for you.Find Shiree: @glowaestheticswellnessco on Instagram or https://www.glowaesthetics.com.au/Telehealth available across Australia.Listen to our first episode with Shiree:Beauty Beyond the SurfaceFollow us: @thepowherfulproject0:00 Cold open — why Oprah saw 7 specialists before anyone said perimenopause0:55 Welcome back Shiree Walker + what's new at the clinic3:00 The 4 symptoms she sees most across every age group4:00 What is perimenopause, really? (it can start 10 years early)8:00 Hot flushes, vasomotor symptoms and what's actually happening10:30 Hormone replacement vs hormone restoration12:00 Why teens on the pill are affected too13:00 "We're not doing our mother's menopause"14:00 What to say to your partner — communication during perimenopause16:00 Why women are quitting high-flying jobs over this18:00 The link between postnatal depression and perimenopause mood symptoms21:00 Frozen shoulder, joint pain and the hormone connection23:00 Why hormone restoration changes your training results27:00 Sleep, cortisol and the "I need coffee" cycle29:00 Strength training and why resistance matters most32:00 The "eat less, move more" trap34:00 Hair loss, skin changes and what blood tests to ask for40:00 Who looks after the caregivers? Nurses, shift work and longevity45:00 What this actually costs (and is it covered by Medicare)48:00 When hormone restoration fixes what looks like anxiety or ADHD53:00 Where to start if you're nervous about the gym56:00 Where to find Shiree + final thoughts

In this episode of The Powherful Project, Kirsty and V debunk common nutrition myths that often leave women feeling confused about what and how to eat.They unpack widespread misinformation around carbohydrates, “clean eating,” supplements, fasting, and more, helping listeners cut through the noise and make informed, confident nutrition choices.This episode focuses on simplifying nutrition, highlighting the importance of balanced eating, avoiding extreme approaches, and understanding when professional guidance matters.Key topics covered:Why nutrition feels so confusingThe influence of social media and marketing on food beliefsThe truth about carbohydratesDebunking the “clean eating” mindsetSugar, gluten, and dairy: do you really need to cut them out?Balanced nutrition vs. extreme dietsSupplements: what you need to knowFasting and skipping mealsCalorie counting and body composition mythsDetoxes, resets, and other nutrition misconceptionsEpisode timestamps:00:37 Why Nutrition Feels So Confusing00:45 The Impact of Social Media on Nutrition Beliefs05:01 Marketing vs. Health: The Misinformation Dilemma08:39 The Truth About Carbohydrates13:38 Debunking the Clean Eating Myth19:55 Should You Cut Out Sugar, Gluten, or Dairy?24:02 The Importance of Balanced Nutrition24:29 Debunking the Gluten-Free Myth25:00 The Truth About Supplements28:12 Fasting and Skipping Meals: Myths and Facts35:47 The Reality of Calorie Counting39:35 Does Eating More Make You Bulky?46:07 The Detox and Reset Myth48:47 Final Thoughts and Takeaways

In this episode of The Powerful Project, we discuss our personal experiences and views on relationships.We compare our different perspectives and challenges faced when single vs being in a relationship.We explore societal pressures, the value of having aligned goals with a partner, and the importance of self-development.We also touch on the dynamic of balancing independence and partnership, evolving roles of women and men, and how personal values and experiences shape relationship goals.00:00 Welcome to The Powerful Project00:09 Discussing Relationships: Single vs Engaged01:03 Our Thoughts on Choosing the Right Partner01:34 The Importance of Compatibility04:50 Living Together: The Realities13:08 Balancing Independence and Partnership18:49 Modern Relationship Dynamics22:06 Balancing Independence and Relationships23:03 Challenges of Modern Relationships24:59 The Impact of Feminism on Gender Roles26:41 The Importance of Compromise in Relationships28:57 Navigating Relationship Expectations35:48 Accepting and Working Through Differences40:42 The Complexity of Feminism and Relationship DynamicsFollow us on socials for more content:Kirsty: ⁠@kirstysholmes⁠V: ⁠@wiebkehnsn⁠Subscribe to hear more and if you related to this episode, please leave a review!

In this inspiring episode of The Powerful Project, we sit down with Brett Dalgleish to explore the transformative journey of personal power. Brett delves into his unique background in umpiring and hospitality, revealing how his leadership philosophy and life experiences have shaped his approach to both personal and professional growth. Together, we unpack a wide range of topics including:Inner Monologue Control: Techniques to quiet self-doubt and embrace a positive inner voice.Leadership & Hiring: Practical insights for those stepping into leadership roles or seeking to build empowered teams.Self-Love & Reflection: Embracing who you are by looking in the mirror and loving yourself.Body Image & Dysmorphia: A look at the different struggles faced by boys and girls, discussing body dysmorphia and societal pressures.Life Dismorphia & Quarter-Life Crisis: Strategies to navigate life’s upheavals and find direction during pivotal moments.Emotional Embodiment of Gratitude: How gratitude transforms emotional energy into a catalyst for positive change.Energy in Motion: Exploring the concept that “emotion = energy in motion.”Optimism vs. Pessimism: Shifting perspectives to foster a more positive, resilient outlook on life.Money Beliefs: Examining how our beliefs about money influence our actions and success.Hell Yes vs. No: Learning to say “hell yes” to opportunities and recognize when to say no.People Pleasing: Understanding the pitfalls of seeking external validation and reclaiming personal power.Navigating Breakups: Practical advice on managing the emotional fallout and moving forward with strength.Brett also shares actionable tools like breathwork, gratitude practices, and thought control techniques to help you overcome negative patterns and harness your inner power.Takeaway: This episode is a treasure trove for anyone looking to reclaim their inner strength, reshape their mindset, and lead with authenticity. Whether you're battling inner critics, striving for professional excellence, or navigating life's tough transitions, Brett’s insights and practical tools can set you on a path to lasting transformation.Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of the Powerful Project podcast, we dive deep into the art of goal setting as we head towards 2025.We cover tools and reflection points to help you look at the coming year with optimism and preparedness. We share personal stories and tips on how to set SMART goals—goals that are specific, measurable, achievable, relevant, and time-bound.From navigating fitness aspirations to financial planning, this episode emphasizes the importance of being bold in your ambitions while celebrating the wins, big or small, along the way.This episode is packed with motivational advice to ensure you make 2025 your best year yet. Tune in for a dose of inspiration and practical steps for achieving long-term success.00:00 Welcome and New Year Excitement00:49 Harnessing New Year Energy01:18 Setting Goals and Reflecting04:46 Personal Reflections and Achievements07:13 Importance of Reflection and Goal Setting12:25 SMART Goals Explained17:48 Tracking Progress and Goals22:57 The Challenges of Self-Comparison25:30 Dream Big and Unlock Your Subconscious28:12 Celebrating Wins and Overcoming Self-Criticism28:31 Following Your Passion32:37 Reflecting on Personal Achievements37:59 The Importance of Perspective and Deep Conversations39:37 ConclusionFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Debunking Intermittent Fasting: Benefits, Myths, and Practical InsightsIn this episode of 'The Powerful Project,' we dive into the popular trend of intermittent fasting, breaking down what it is, the science behind it, and its impacts on fat loss, health, and vitality. They address various fasting methods, including the 16:8 and 5:2 protocols, and emphasise the importance of understanding caloric deficits and holistic health. A key discussion is centered on how intermittent fasting might affect men and women differently, particularly highlighting hormonal differences. We also share personal anecdotes and caution against adopting fasting practices without considering one's unique body needs and consulting healthcare professionals when necessary.00:00 Introduction to Intermittent Fasting01:23 Popular Fasting Protocols03:37 Scientific Insights and Studies06:20 Gender Differences in Fasting11:14 Practical Considerations and Personal Experiences19:28 Psychological and Social Impacts31:56 Conclusion and Final ThoughtsFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Staying Fit on Holiday: Realistic Tips and Personal StoriesIn this episode of the Powerful Project, we discuss strategies for maintaining fitness while on holiday. Key topics include setting realistic exercise goals, exploring local gyms, and incorporating various forms of physical activity into your travel routine. The conversation covers personal anecdotes from holidays, highlighting the importance of staying active for health and well-being, even when away from home. Practical advice is given on exercises that can be done with minimal equipment and how to adapt workouts to different environments. The episode encourages listeners to balance fitness with enjoyment and relaxation during their travels.00:00 Introduction to Exercising on Holiday00:12 Bee's Holiday Exercise Plans00:47 Exploring Gyms While Traveling01:38 Adjusting Workout Goals on Holiday02:48 Creative Exercise Strategies04:36 Maintaining Fitness on Longer Trips08:38 Gym Culture and Experiences Abroad16:15 Safety and Solo Travel Stories22:25 Final Tips and ConclusionFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of The Powerful Project, V and Kirsty dive deep into the topic of emotional eating and its connection with stress.They distinguish between physical hunger and emotional hunger, discussing how stress often triggers emotional eating. And they also cover healthy coping mechanisms like mindfulness, meditation, and physical exercise to manage stress. This episode also covers the importance of seeking professional help, like seeing a psychologist, and practicing self-compassion. They address maintaining balanced meals to help manage hunger, nourish and balance blood sugar to reduce the likelihood of emotional eating.00:00 Introduction to Emotional Eating00:17 Understanding Hunger vs. Emotional Eating00:55 The Psychology Behind Emotional Eating01:50 Common Triggers for Emotional Eating02:45 The Impact of Stress on Eating Habits03:12 Physical Stress and Its Effects04:07 Building Resilience to Manage Stress07:52 Strategies to Combat Emotional Eating18:45 Mindfulness and Meditation Techniques23:32 The Role of Physical Activity in Stress Relief24:38 The Power of Boxing for Stress Relief25:45 Emotional Release Through Physical Activity28:10 Managing Stress as a Personal Trainer33:38 The Importance of Setting Boundaries37:15 Self-Compassion and Emotional Eating41:59 Seeking Professional Help and Final ThoughtsFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

In this episode of The Powerful Project, we dive deep into the importance of nutrition for strength training, focusing on what to eat before and after workouts.We cover what types of foods are important to prioritise for muscle building and recovery.We give you practical food recommendations, meal timing suggestions, and discuss if supplements are important to have around your workouts. We also cover what to focua on with your nutrition for morning and evening training sessions, and the importance of hydration.This episode is a guide for anyone looking to optimise their nutrition to maximise their results from strength training.00:00 Introduction to Nutrition for Strength Training00:39 Understanding Macronutrients01:01 Importance of Protein01:53 Choosing the Right Protein Sources04:03 Carbohydrates and Their Role05:55 Timing Your Meals Around Workouts08:17 Common Mistakes and Best Practices18:27 Supplements: The Final Touch22:26 Hydration and Final Tips23:25 Conclusion and TakeawaysFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Overcoming Food Challenges with Dietitian Nina: ADHD, Hormonal Influences, and Sustainable NutritionIn this insightful episode of the Powerful Project, the host welcomes Nina, a dietitian specializing in binge eating disorder, disordered eating, and ADHD. Nina shares her personal journey with food and her late ADHD diagnosis, highlighting the intricate relationship between ADHD, eating behaviors, and body image. The discussion explores coping strategies for ADHD-related eating issues, sensory preferences, and the impact of hormonal fluctuations on diet. Listeners receive practical advice on maintaining a healthy relationship with food, the importance of regular eating intervals, and understanding the menstrual cycle's effects on diet and exercise. Emphasizing self-compassion and proactive solutions, this episode encourages listeners to tackle their unique food challenges and improve their overall nutrition. Follow Nina on Instagram for further resources and motivational insights.Episode Highlights:00:00: Introduction to the Powerful Project00:03: Meet Nina: Dietitian and Nutritionist00:20: Discovering Nina's Work and Connection01:15: What Does Being Powerful Mean?02:51: Nina's Journey: From Dieting to Nutrition05:55: Understanding ADHD and Its Impact09:41: Challenges and Strategies for ADHD25:20: Visual Learning and Coping Strategies40:11: Creative Approaches to Fitness Motivation41:01: The Power of Rewards in Habit Formation42:28: Analog Tools for Habit Tracking47:14: Overcoming Logistical Barriers to Exercise01:03:35: The Impact of Hormones on Fitness and Eating Habits01:10:43: Final Thoughts and EncouragementFind Nina here: https://www.instagram.com/nina.binge.adhd.nutrition/Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Welcome to The Powerful Project: Your Go-To Spot for Real Talk on Women's Fitness and Health Goals!In this episode, we tackle the big myth: thinner means healthier. Join us as we dive into why it's crucial to focus on health rather than just appearances. We'll share personal journeys that challenge the conventional pursuit of the ideal body through restrictive diets and excessive workouts. Discover why compliments about physical looks can do more harm than good and how societal standards can skew our self-worth.00:00 Introduction: Why This Matters for Every Woman00:43 Debunking Myths: Thinness ≠ Health00:55 Redefining Praise: Celebrate Achievements, Not Just Looks01:20 Heartfelt Stories: Real Women, Real Experiences05:55 Why Body Composition Matters More Than Weight09:25 Health Over Numbers: Focusing on Well-being, Not Scales09:59 The Perils of Unrealistic Fitness Goals and Body Dysmorphia13:28 Body Positivity: Cultivating a Healthy Mindset15:59 The Lean Trap: What We're Really Striving For16:12 When Lean Goes Too Far: The Visual and Physical Impact16:53 Reflecting on Our Body Image Histories17:31 The Health Illusion: When Being Lean Means Being Unhealthy18:01 Bodybuilding's Untold Story19:16 Beyond the Body: Mental Health and Social Connections19:37 The Hidden Dangers of Poor Nutrition21:35 Undernourishment: Recognizing and Avoiding the Risks27:45 Cultivating Lifelong Healthy Habits29:20 Celebrating Body Diversity: Loving Our Bodies at Every Shape and SizeFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Many of us use social media daily, but don't realise how these apps may be affecting our mental health, body image and the way we socialise.In this episode we discuss how to become aware of the way that you use these apps and how they may be affecting your mental wellbeing and how you can be in control of your online world.The instagram accounts we mentioned in this episode:whitneysysimmonsemilyhackettfitemilyskyefitjamessmithptdenaemercerthe.holistic.psychologistsharellegrantdemi.rose.allwayhayleymorris3 (Me vs Brain)Follow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!

Navigating Through Anxiety, Burnout, and the Journey of Self-DiscoveryJoin us for a profound exploration into the realms of anxiety, burnout, and the transformative path of self-discovery with holistic therapist Sheena Schuy. Sheena delves into the critical aspects of self-awareness, self-acceptance, and the significance of identifying one's personality type. Discover how individual responses to stress are deeply influenced by personality, and gain insights into how past experiences and core values forge our true selves. This episode sheds light on the impact of mental health issues, such as anxiety and burnout, on personal and professional relationships, offering a comprehensive understanding of their roles.Sheena provides invaluable advice for navigating the challenges of anxiety, emphasizing the crucial role of maintaining a regulated emotional state for enhancing personal interactions and overall well-being.Episode Breakdown:00:00 | Introduction: Unveiling Authenticity01:18 | Deciphering Personality Types03:12 | Embracing the Quest for Self-Discovery03:45 | Authenticity's Influence on Business Dynamics05:38 | A Personal Narrative on Anxiety and Burnout07:33 | Dissecting Anxiety, Stress, and Burnout10:47 | Confronting Burnout: Causes and Solutions14:25 | The Prism of Personality Types23:32 | Actionable Guidance for Personal Growth26:49 | Self-Reflection Through Visualization27:43 | Cultivating Gratitude and Positivity28:17 | Anxiety's Effect on Perception29:32 | Challenges Faced by High Achievers30:13 | Positive Mental Reconditioning31:53 | Embracing Mindfulness and Visualization33:32 | Navigating Your Emotional Boundaries38:48 | Emotional States and Relationship Dynamics46:29 | The Essence of Close Relationships53:23 | Analyzing Various Anxiety Types55:37 | The Importance of Seeking SupportTune in for an episode filled with practical advice, deep insights, and transformative strategies to help you understand and manage anxiety, navigate the complexities of burnout, and embark on a fulfilling journey of self-discovery and personal growth.You can find Sheena here: https://www.instagram.com/sheena.holistic.therapisthttps://savasanacollective.com/homeFollow us on socials for more content: Kirsty: @kirstysholmes V: @wiebkehnsn Subscribe to hear more and if you related to this episode, please leave a review!