In this episode, Heather talks with Dr. Anna Dumont, a bone health specialist who’s helping women understand how to protect their bones through every stage of life.
They dive into how bone density changes with age, the impact of menopause, and what science says we can do to maintain strength, stability, and confidence as we move forward.
This conversation breaks down complex topics like hormones, resistance training, and nutrition into clear, actionable steps — so you can take control of your long-term health and keep doing the things you love.
To contact Dr Anna Dumont:
To visit us in-studio or get started on The Plan:
n this episode, Heather sits down with professional athlete Jordan Clark to talk about what drives performance — on the field and in life. They dig into motivation, discipline, resilience, and what it really takes to win (and lose) with intention.
Jordan shares lessons learned from competition, recovery, and mindset that translate far beyond sports — into how we approach our own wellness, movement, and longevity.
It’s an honest, insightful conversation about showing up, doing the work, and building a life that performs as well as your body does.
To join us in studio or begin your journey on The Plan our functional nutrition program visit:
In this episode of Well Hey, Heather sits down with Greg, owner of Restore Hyper Wellness, to talk about modern biohacking — from red light therapy and IV drips to cryotherapy and hyperbaric oxygen. They unpack how these modalities work, what’s backed by science, and how to integrate them into real-life wellness routines for better recovery, metabolism, and longevity.
To find out more about Restore Hyper Wellness:
To join us in studio or learn more about The Plan:
Well Hey—let’s make women’s health less confusing. NP Terri Page and I walk through life stages in plain English: puberty, periods, PMS vs. PMDD, contraception, PCOS, perimenopause, menopause, HRT—and how to speak up for yourself.
You’ll hear:
What’s normal, what deserves a visit, and what to ask for
PMS vs. PMDD—clear signs and treatment paths
Contraception at different ages (pros/cons, new options)
PCOS basics + why food, walking, and strength work help
Perimenopause/menopause: symptoms, testing, HRT choices and safety
Simple habits that pay off: protein, fiber, sleep, strength, stress skills
How to prep for appointments so you get better care
It’s candid, useful, and a little funny—so you leave with steps you can use today.
To contact Terri Page:
https://virginiawomenscenter.com/
To contact Heather or to sign up for The Plan:
Well Hey—this episode cuts through noise on nutrition, fitness, menopause, longevity, and GLP-1s. We map a simple plan: protein-forward meals, blood-sugar balance, and strength training you can stick with—plus walking, sleep, and stress basics that steady hormones and mood. I explain where GLP-1s fit (and where they don’t), how to protect muscle while losing fat, and why training smart beats training more as we age. Clear steps for real life so you feel stronger, think clearer, and age on your terms.
To sign up for The Plan or Quick Start visit:
https://www.theexquisitehouse.com
To request a copy of the Menopause Symptom Checklist email:
info@exhspilates.com
Be sure to put Menopause Symptom Checklist request in your email title and we will send you the list so you can advocate for yourself with your doctor.
Pelvic Floor, Menopause & Women’s Health — with our Pelvic Floor PT
This episode is a clear, no-nonsense guide to what’s happening “down there”—at any age. Robyn Lowry walks us through how the pelvic floor changes in perimenopause and menopause, what’s normal vs. common, and what you can do to feel better.
We cover:
Leaks, urgency, prolapse, pain with sex, constipation—what they mean and first steps that help
Why Kegels aren’t always the answer (strength vs. relaxation vs. coordination)
Breath, posture, and pressure: simple cues that change everything in daily life
When to try pelvic floor PT, how an evaluation works, and what progress looks like
How local estrogen, strength training, and smart nutrition support pelvic health
Practical, encouraging, and wildly informative—listen to understand your body and get tools you can use today.
To contact Robyn Lowry:https://www.prosperpt.com
To find a Pelvic Floor Therapist: https://www.aptapelvichealth.org/ptlocator
To join us in studio or begin your journey on The Plan:
Menopause, Skin, and Aging with Dr. Erin Adams
Dermatologist Dr. Erin Adams joins us to talk women’s health, menopause, skin, and aging—what changes, what matters, and how to care for your skin so you feel confident in the best half of life.
We cover:
What hormones do to skin (dryness, acne, redness, thinning) and how to respond
Daily routine that works in midlife: cleanse, treat, moisturize, protect
Smart actives: retinoids, vitamin C, niacinamide, peptides—who needs what, when
Sunscreen that plays well with makeup and sensitive skin
Texture and laxity: in-office options vs. at-home tools (what’s worth it)
What happens in Menopause
Is HRT really harmful?
The facts about how we can live our best life in Menopause
Practical, no-drama advice for menopause and beyond. Listen and build a routine that fits your life.
To contact Dr. Adams: https://www.midloderm.com
To join us in studio or begin your journey on The Plan:
https://www.theexquisitehouse.com
Menopause & Mental Health with Therapist Tricia Mazza
Menopause, mental health, and thriving in midlife. In this episode, therapist Tricia Mazza shares practical ways women can protect their mood, steady anxiety, and feel more like themselves—without pretending everything’s fine.
We cover:
What’s normal in menopause brain + mood—and what deserves a closer look
Simple daily practices that lower stress reactivity (sleep, breath, boundaries, movement)
How to manage irritability, overwhelm, and “I don’t feel like me” days
When therapy, meds, or HRT can help—and how to choose your next step
Building support: how to ask for help at home, at work, and with friends
One mindset shift Tricia recommends to feel grounded and confident this season
Listen in for clear tools you can use this week.
To contact Tricia Mazza:
https://www.cohesivecounselingrva.com
To join us in studio or begin your journey on The Plan:
https://www.theexquisitehouse.com
World Menopause Day Special: Karen Graves on Menopause & Business
Well Hey—this episode gets real about menopause and business. I sit down with business coach Karen Graves to talk about how women can live into this phase with clarity and confidence, run a business that fits our bodies, and take care of ourselves so symptoms don’t run the show.
We cover:
What it looks like to own this season instead of shrinking yourself.
How to lead and sell as a midlife business woman—with boundaries that protect your best work.
Simple self-care moves (sleep, stress, food, movement) to reduce the impact of menopause on focus and energy.
The one big shift Karen says sets us apart in our menopausal years—and why it changes how you show up at work.
Listen in, take what helps, and give yourself permission to take up space.
To contact Karen Graves visit Karen Graves on Linkedin, or https://www.karengravescoaching.com
To visit Exquisite House Pilates & Wellness https://www.theexquisitehouse.com
What if discomfort isn’t something to avoid — but something to understand, even embrace?
In this episode, we explore the role of discomfort in achieving sustainable wellness goals, especially when it comes to nutrition, mindset, and navigating menopause. Whether you’re trying to cut back on sugar, shift long-held eating habits, or simply feel more in control of your health, you’ll learn how the ability to tolerate discomfort might be the most underrated skill in your wellness toolbox.
We’ll unpack:
Why discomfort shows up when we make changes — and why that’s not a bad thing
How growth mindset vs. fixed mindset shapes your ability to follow through
The connection between emotional eating and resisting discomfort
How midlife women can reframe challenge as a sign of progress, not failure
This conversation is especially for women in the best half of life who are ready to build a deeper, more compassionate relationship with their health — and themselves.
For more information about The Plan or to come see us at the studio visit https://www.theexquisitehouse.com or email us at info@exhspilates.com
Is your metabolism MIA — despite doing everythingright? You’re not imagining it. In this powerful episode, I pull back thecurtain on what’s really going on in your body during midlife and menopause.
We’ll break down how hormonal shifts, stress,insulin resistance, inflammation, and muscle loss all contribute to what feelslike a complete body betrayal — and why traditional advice like “eat less andwork out more” simply doesn’t work anymore.
You’ll hear my personal story, the sciencebehind metabolic changes, and how functionalnutrition offers a smarter, more sustainable approach to healing andenergy recovery in midlife.
✨ Plus, discover the four keyshifts that actually work with yourhormones — not against them — and learn how The Plan is helping women reclaim energy, strength, andself-trust through expert support, practical strategy, and body wisdom.
Thisepisode is for you if you’ve ever asked:
· “Why is my body changing even though I haven’t?”
· “What’s going on with my hormones andmetabolism?”
· “Is it possible to feel like me again?”
👉 Tune in to learn howto unlock your body’s metabolic power — through science, strategy, andself-awareness.
Want to set up a discovery call for The Plan? Visit www.theexquisitehouse.com complete the contact form and put The Plan in the comment section. We would love to speak with you!
If you’re doing everything “right” — eating clean, working out, taking yoursupplements — and still feeling like garbage, this episode is for you.
In the very first episode of Hey Heather, What About...,I’m sharing the story behind this podcast, the wake-up call that changedeverything, and how I finally stopped outsourcing my body to people who didn’tlive in it.
We’re talking:
· Suddenweight gain, mood swings, and insomnia (hello, perimenopause)
· Whathappened when I saw 7 different practitioners and still felt worse
· HowI used food, movement, and real data to take my body back
· Why“you’re not broken” is the truth most women never hear
Plus, we’re cutting through the wellness fluff with real talk, irreverenthonesty, and practical insight that actually works for women in midlife.
🎧Tune in, hit follow, and get ready for a new kind of wellness conversation —because this isn’t just another podcast. It’s a rebellion.
For more on The Plan or Exquisite House Pilates & Wellness visit: www.theexquisitehouse.com