Women over 40 don’t need another crash diet—they need a spirit-first strategy. In this conversation, women’s nutrition coach and longtime nurse Michelle Hayes explains why lasting health begins with purpose, alignment, and compassionate habits that work with perimenopause/menopause, not against it. We cover metabolism-smart eating without restriction, strength training over endless cardio, and how environment and community beat “willpower.” Practical, culture-aware nutrition tweaks, vacation strategies, and a 60-day framework make change realistic—so you can feel stronger, clearer, and more you.   About the Guest   Michelle Hayes is a women’s nutrition coach with 25+ years of nursing experience. She helps professional women 40+ rebuild energy, mood, and body confidence by starting with spirit, then aligning food, movement, and environment for sustainable results.   Key Takeaways : Spirit-first health creates durable motivation; habits stick when they serve purpose. After 40, hormones change; metabolism needs enough food, not chronic restriction. Build meals to support metabolism and hormone health; skip 1,100-cal “diets.” Use your current foods and culture; upgrade recipes instead of overhauling life. Prioritize strength training for body composition, bones, and confidence; cardio is adjunct. Plan for real life: preview restaurant menus/vacation foods; choose, don’t “cheat.” Environment beats willpower: community/accountability prevent the two-week quit. Reframe success from “perfect” to aligned actions; reduce all-or-nothing thinking. Start tiny (water, 500 extra steps); action → momentum → consistency → results. It’s never too late: Michelle lost 120 lbs in her late 40s and competes in powerlifting. Connect with the Guest   Website: https://www.riseup2wellness.com/ Instagram  Listen to her podcast - HerRise Women Over 40 on all streaming platforms   If you’re in immediate danger: India: Dial 112 (all emergencies). Download the 112 India app for quick SOS. 112 India+1 USA/Canada: Dial 911 (life-threatening emergencies). UK/Ireland: Dial 999 or 112. Both connect to emergency services. GOV.UK India – free, confidential mental-health support Tele-MANAS (Govt. of India): Call 14416 (alt: 1800-89-14416). 24/7 counseling in multiple languages. telemanas.mohfw.gov.in+1 KIRAN Mental Health Rehabilitation Helpline (Govt. of India): Call 1800-599-0019 (24/7). Press Information Bureau+1 NIMHANS Helpline:080-46110007 (advice, counseling). Disability Empowerment Dept Vandrevala Foundation:+91 9999 666 555 (mental health support). Disability Empowerment Dept Jeevan Aastha:1800-233-3330 (suicide prevention & counseling). Disability Empowerment Dept OneLife:78930-78930 (suicide prevention & crisis support). Disability Empowerment Dept United States 988 Suicide & Crisis Lifeline: Call or text 988, or chat via 988Lifeline.org (24/7). 988 Lifeline+1 LGBTQ+ youth:The Trevor Project — 24/7 phone/text/chat support. Phone 1-866-488-7386; see site for chat/text. (Note: the LGBTQ-specific “Press 3” option on 988 has ended, but Trevor remains active.)The Trevor Project+2Governor of California+2 Canada 9-8-8: Suicide Crisis Helpline: Call or text 9-8-8 (24/7). Canada.ca+1 United Kingdom & Ireland Samaritans:116 123 (free, 24/7). Samaritans+1 Shout (text support): Text SHOUT to 85258 (24/7). Shout 85258 Global directories (find local help anywhere) Find a Helpline: Verified crisis lines in 130+ countries (phone, text, chat). Find A Helpline Befrienders Worldwide: Global network of emotional-support centers. befrienders.org Note: Numbers and services can change. If a line doesn’t connect, try another option above or search your country at Find a Helpline.   Want to be a guest on Healthy Mind, Healthy Life? DM on PM - Send me a message on PodMatch DM Me Here: https://www.podmatch.com/hostdetailpreview/avik   Disclaimer: This video is for educational a