Owning Your Worth, Inside and Out with Jamie Gallacher of refine Facial + Brow Studio

This episode is a raw, funny, and inspiring conversation about what it really takes for women to reclaim their sense of self — in their health, their beauty, and their everyday choices. Jamie, an in-demand esthetician and unapologetic truth-teller, shares her personal journey from burnout and self-neglect to strength, confidence, and deep authenticity.   We unpack why so many women feel guilty about investing in themselves, how judgment often reflects our own unfulfilled needs, and why aging is a privilege — not something to fight against. You’ll hear the moment a blunt physio changed the course of Jamie’s health, how she built the discipline that transformed her body and mind, and why she believes every woman can (and must) make time for what matters most.   What You’ll Learn in This Episode:  - Why self-care guilt runs so deep — and how to dismantle it.  - The hidden mental load of “who do I have to be today?”  - How to spot when judgment is really about you.  - Jamie’s empowering take on beauty, aging, and authenticity.  - The real story behind her year-long health and fitness transformation.  - Practical mindset shifts to help you prioritize your well-being without apology.   Why Listen: If you’ve ever felt torn between showing up for everyone else and taking care of yourself, this conversation will feel like a permission slip you didn’t know you needed. Jamie’s candor, humor, and hard-earned wisdom will leave you inspired to drop the guilt, own your choices, and unapologetically do what makes you feel your best — inside and out.   Resources & Links WOMAN UP tickets & details: womanupuxbridge.com Follow Dallas: www.instagram.com/athomewithdallas Follow Leigha: www.instagram.com/drleighasaundersnd

When life sideswipes your plans, what do you do next? Realtor, designer, former pro singer, and mom of three Dallas James shares the raw middle of separation, learning boundaries, feeling grief in real time, and finding her way back to joy at 50. We talk about the power of community, why “everything is figureoutable,” the mind–body link (hello, cry-dancing), and how to stop outsourcing your decisions so you can trust yourself again. We also invite you to WOMAN UP — Sunday, October 26, 2025 at the Uxbridge Music Hall (Uxbridge, ON). Expect courage, connection, music (Dallas may sing 👀), and the kind of sisterhood that makes change feel possible. You’ll hear: 1. “Borrow my belief until you have your own” — using community to cross hard seasons 2. Boundaries 101 (and the ‘boxes of grief’ visual you won’t forget) 3. Grief as body work: dance, tears, breath, and why feeling it moves it 4. “Choose your hard” — staying vs. going, and modeling truth for your kids 5. Small daily choices that rebuild self-trust (coffee/tea, eggs/yogurt—and why it matters)   Resources & Links WOMAN UP tickets & details: womanupuxbridge.com Follow Dallas: www.instagram.com/athomewithdallas Follow Leigha: www.instagram.com/drleighasaundersnd

What if the way you ate in midlife wasn’t about fear of weight gain, but about fueling yourself for energy, strength, and joy? In this powerful conversation with Jenn, Registered Dietitian, Naturopathic Doctor, intuitive eating coach, and host of The Midlife Feast podcast, we bust through fear-based nutrition narratives and explore how women can reclaim their relationship with food during perimenopause and menopause.   Jenn shares her own journey from disordered eating and orthorexia to embracing gentle nutrition and intuitive eating — and how these approaches can transform not just your plate, but your life. We talk about protein (and how much you actually need), why “normal eating” beats perfection, and the very real body composition changes that happen in midlife.   You’ll learn:   ✨ Why intuitive eating isn’t about “throwing nutrition out the window” — it’s about eating with curiosity, compassion, and consistency.   ✨ How perimenopause changes muscle, fat distribution, and appetite — and what that means for how you fuel yourself. ✨ The capsule wardrobe approach to meal planning that takes the mental load out of “what’s for dinner?” ✨ How to make protein easy (without turning it into a full-time job). ✨ Why satisfaction is the missing piece in so many women’s eating patterns — and how to bring joy back to your meals. ✨ How to think beyond the scale and start eating for your future self (the 70-year-old you who still feels vibrant).   Plus, Jenn gives us a dare to reflect on: How would you eat if you knew there was so much to look forward to instead of fearing what’s to come?   Whether you’re navigating hot flashes, mood swings, midlife weight changes, or just want to feel more in tune with your body, this episode will leave you feeling grounded, inspired, and ready to Woman Up.   Resources & Links: Connect with Jenn on Instagram: @menopause.nutritionist Pre-order Jenn’s new book, Eat to Thrive During Menopause (out Oct 21) Learn more about the Woman Up event (Oct 26) and join us in person Jenn is joining us at Woman UP! Get your ticket here and experience her magic, in person! www.womanupuxbridge.com

What would happen if you stopped waiting for the “perfect” moment and just… did the damn thing? In this energizing conversation, I sit down with Rachel Molenda — mindset coach, motivational speaker, DJ, and founder of Reunion, the alcohol-free women’s dance party designed to help you remember who you are.  Rachel shares her winding journey from holistic nutritionist to intuitive eating coach to mindset mentor and now DJ — and how every pivot was fueled by one thing: listening to her intuition and acting on it, even when it was terrifying. We talk about the courage it takes to walk away from “perfectly fine” jobs and relationships, how to rebuild self-trust, and why following your aliveness always leads somewhere better. Rachel opens up about her own cycle health journey, how she plans her events around her menstrual phases, and why she believes menstrual health is mental health. You’ll learn: - Why perfection is the enemy of progress (and how to reframe worst-case scenarios). - The truth about pivots: why you don’t need to be “special” to start over. - How to rebuild your connection with intuition when you’ve been ignoring it. - The most powerful, life-changing moments she’s witnessed on the dance floor. Rachel is DJ'ing at WOMAN UP! Grab your spot at www.womanupuxbridge.com and join us. Resources & Links: - Follow Rachel on Instagram: @rachelmelenda - Follow Reunion Dance Party on Instagram: @reuniondanceparty - Learn more: thereuniondanceparty.com - Join us at Woman Up (Oct 26, Uxbridge, ON) www.womanupuxbridge.com 

Welcome to Season Two of Grown Up Girl Talk! I’m so glad you’re here. After a little pause to redefine what this space means, we’re diving straight into the conversations we don’t have nearly enough—how to actually feel alive, resilient, and lit up in the messy middle of life. In this kickoff episode, I’m unpacking: 1. Why so many of us feel less resilient in our late 30s, 40s, and 50s 2. The real connection between hormones, stress, and that “I can’t handle it like I used to” feeling 3. The three key components of resilience (and how to start building them today) 4. Simple daily shifts that rewire your brain to handle stress and help you bounce back 5. The difference between bouncing back and normalizing—and why it matters for your health and happiness I share patient stories, research on psychological resilience in perimenopause, and practical ways to move beyond the cycle of “I know what I should do, I just need to do it.” This isn’t about hustling harder—it’s about creating a life that feels aligned, coherent, and nourishing. 💡 Your Next Step: Join Me LIVE at WOMAN UP If this episode speaks to you, you’ll love what we’re creating together on Sunday, October 26, 2025 in Uxbridge, Ontario. Woman Up is a full-day, in-person women’s health event designed to help you feel invigorated, connected, and fully yourself again. Add your name to the waitlist or grab your ticket now through the link in the show notes. Let’s gather, grow, and woman up—together.

As I wrap up Season One of Grown Up Girl Talk, I’m pulling back the curtain on what actually went down behind the mic—and why this podcast (and let’s be honest, life) isn’t as “together” as it might look from the outside. This episode is an honest, heart-first reminder that the way forward isn’t about pushing harder or following someone else’s blueprint. It’s about tuning in, slowing down, and giving yourself permission to do things your way. In this episode, you'll explore: ✨ What to do instead of just “seeing how it goes” (especially when it comes to your health) ✨ Why it’s so important to stop doing what “should” work—and start honoring what actually does ✨ How to create space in your day (and your mind) so the clarity can finally come through ✨ What it really looks like to commit to a goal—even when it's messy and imperfect ✨ How to rewire your brain for confidence and resilience (yep, this is backed by science) You’ll also hear the 3 patterns I see in women who make real progress—plus a personal invitation to reflect on what’s true for you right now… and disrupt what’s no longer working. This isn’t about doing more. It’s about doing it differently. If this solo episode resonated with you—if you’re craving a new way of showing up for yourself that feels aligned, sustainable, and true—then you’re going to love WOMAN UP, the full-day, in-person event I’m hosting this October. This experience is for the woman who’s ready to stop running on autopilot, ditch the "shoulds," and start creating real momentum in her health, mindset, and life—on her own terms. ✨ Get on the waitlist at www.womanupuxbridge.com to be the first to know when tickets drop. Let’s do this—your way.   Follow & Subscribe to Grown Up Girl Talk: Don’t miss future episodes that pull back the curtain on health, hormones, identity, and reinvention. Hit subscribe, leave a review, and share with a woman who needs to hear this conversation.

In this raw and illuminating episode, I sit down with Ann Marie McQueen (and her cat - you may hear some meows!)—investigative journalist and founder of HotFlash Inc.—for a no-holds-barred conversation about the emotional, physical, and cultural reckoning that comes with menopause.  From navigating anxiety and health crashes in her early 40s to launching one of the most refreshing menopause platforms in the world, Ann Marie brings an honest, globally informed perspective to the conversation around midlife women’s health. Together, we explore the difference between being fixed and being revealed, the myths around hormone therapy, the commercialization of menopause care, and the essential power of reconnecting with your body. This episode is a permission slip to pause, reassess, and reclaim your truth. If you What We Talk About: ✨ Ann Marie’s personal story: from health struggles to advocacy ✨ The pivotal moment she realized she was in perimenopause ✨ How grief, stress, and identity crisis can shape midlife ✨ The bias, confusion, and fear-based messaging around hormone therapy ✨ The global perspective on menopause and how other cultures handle it ✨ The importance of emotion processing, slowing down, and reconnecting with your inner knowing If you love this conversation, you’ll love WOMAN UP - the full day, in-person event I’m hosting in October. Get on the waitlist to find out more at www.womanupuxbridge.com Connect with Ann Marie McQueen: Instagram: @hotflashinc Newsletter & Substack: hotflash.substack.com Website: hotflashinc.com Follow & Subscribe to Grown Up Girl Talk: Don’t miss future episodes that pull back the curtain on health, hormones, identity, and reinvention. Hit subscribe, leave a review, and share with a woman who needs to hear this conversation.  

This conversation lit me up in the best way. I sat down with Dr. Vikram Talaulikar—reproductive endocrinologist, menopause specialist, researcher and co-founder of The Menopause Clinic London (UK), and one of the most evidence-based, grounded voices in this space. This conversation goes deep into what’s really going on in perimenopause and menopause. We talk about: The actual hormone changes during perimenopause (hint: it’s not just estrogen!) Why so many women (and doctors!) are still confused about HRT in 2025 Bioidentical vs. compounded hormones—what’s safe, effective, and evidence-based What the research really says about breast cancer risk And how YOU can walk into your doctor’s office with the language, tools, and confidence to advocate for your own hormone health. How to find the best combination of hormone therapy for you Whether you're already on hormone therapy, curious about starting, or navigating symptoms and wondering WTF is going on—you’re going to get so much clarity, validation, and actionable advice here. This one is a must-listen. I wish every woman (and doctor) could hear it. 💛 If this episode gets you curious and excited to take charge of your hormone health, let’s connect! Find out how we can work together at www.leighasaundersnd.com And remember, WOMAN UP is happening in October 2025. This one day, in-person event is going to bring together women in a powerful way. Add your name to the waitlist here: www.womanupuxbridge.com

👉 Shirley’s joining us live at WOMAN UP this October! Add your name to the waitlist and be the first to get your ticket: http://www.womanupuxbridge.com This episode is one I could not wait to share with you — I had the absolute honor of sitting down with Shirley Weir, founder of Menopause Chicks, who is changing the narrative around midlife and menopause in the most empowering way. Shirley shares her journey of hitting a breaking point in her early 40s and realizing the information and support women were receiving just wasn’t enough — or accurate. She took matters into her own hands and has since built one of the most respected, community-centered menopause platforms out there. In our conversation, we talk about: ✨ Why midlife is the perfect time to rewrite your own rules ✨ The massive gap between what we should know about menopause and what we’re actually told ✨ The real story on hormone therapy — and what the research (not fear) actually says ✨ How to confidently speak to your healthcare provider about symptoms and treatment ✨ The difference between perimenopause and menopause — and why knowing the difference matters so much Whether you’re navigating hot flashes, mood shifts, sleep struggles, or just wondering “Is this normal?” — this episode will leave you feeling informed, validated, and supported. Shirley has a gift for making complex information feel human and empowering, and I love how she encourages women to get curious, advocate for themselves, and choose what’s right for them — not just what they’ve been told to tolerate. 🎧 Tune in and let me know what resonates most with you!   🧠 Helpful Resources:  ✅ Hormone Therapy Position Statement (2022) https://menopause.org/wp-content/uploads/professional/nams-2022-hormone-therapy-position-statement.pdf ✅ Join the Menopause Chicks Private FB Community https://menopausecommunity.com ✅ Visit MenopauseChicks.com https://menopausechicks.com ✅ Follow Shirley on Instagram https://instagram.com/menopausechicks

Hey there, beautiful friend – I’m back behind the mic, and I am SO excited to have you here for a conversation that’s been living in my heart for a while. In this solo episode, I’m sharing why Grown Up Girl Talk exists — because we need to start having the real conversations that we’ve been avoiding or quietly having inside our own heads. The ones about midlife identity shifts, feeling stuck even when life looks “perfect” on paper, breaking free from old programming, and finally stepping into radical responsibility for the life we actually want.   We’re talking about: ✨ What happens when you check all the boxes, but still feel unfulfilled ✨ The deeply ingrained “good girl” beliefs that keep us stuck ✨ Why waiting for someone to save you is keeping you small ✨ The 3 C’s I want every woman to have to up-level her health & happiness ✨ How to stop "should-ing" yourself and move into true alignment   This isn’t about having it all figured out or doing it perfectly. It’s about creating enough awareness and honesty to take your next step — even when it feels messy. I also share a bit of my own story — the moments of "radical audacity" I’ve had to move through (hello, selling my clinic when it no longer felt aligned) — and how I’ve learned that quitting can actually be one of the most powerful forms of success. ✨ Your Truth or Dare for this episode: Truth: Acknowledge your “not this.” What’s the part of your life that doesn’t feel aligned? Dare: Let yourself imagine your most beautiful life — even if you don’t know how you’ll get there yet. I hope this episode lands where it needs to land for you today. If it does, please share it with a friend who needs to hear it too 💛 Come back next week for some powerful guest conversations that are going to help you move through midlife, hormones, and health with more clarity and confidence. — Follow, subscribe, and let’s keep having these conversations of truth for women who dare. 🔥