Libsyn Directory

Ep. 23 | The Ultimate Guide to Grocery Shopping

Release Date: 10/19/2023

Ep. 115 You’re Not Failing Your Resolutions — Your Physiology Changed

It's Not JUST Menopause

If New Year’s resolutions keep falling apart, especially in your 40s, it’s not because you lack discipline or motivation. It’s because your physiology doesn’t respond to pressure the same way it used to. In this episode, we break down why traditional resolutions backfire in perimenopause, how hormonal and stress-related changes affect your energy, metabolism, sleep, and motivation, and why “trying harder” often makes symptoms worse instead of better. This isn’t about willpower, restriction, or starting over in January. It’s about understanding how your cortisol, blood sugar,...

EP. 114 | Why you crash at 2–4 PM (and how to stop it)

It's Not JUST Menopause

If you hit a wall between 2 and 4 PM and suddenly feel foggy, irritable, snacky, or like you need coffee just to finish the day, this episode is for you. In perimenopause and menopause, that afternoon crash is rarely random. It’s often a blood sugar dip paired with a stress response, and midlife hormone shifts can make your body feel like it has less buffer. So the crash hits harder, cravings get louder, and your symptoms feel tougher to manage. Today, I’m breaking down what the afternoon crash really means, why it keeps happening even when you think you’re doing “all the right...

Ep. 113 | Why You’re Still Exhausted in Perimenopause—Even When You’re Resting More

It's Not JUST Menopause

Why Rest Alone Isn’t Fixing Your Fatigue If you’re sleeping more, taking weekends off, or even slowing your schedule — and you’re still exhausted — this episode is for you. In perimenopause and menopause, fatigue isn’t always caused by doing too much or resting too little. Many women are already prioritizing sleep and downtime, yet their energy never fully returns. That’s because rest alone doesn’t address what’s actually draining energy beneath the surface. Today, I’m breaking down why sleep, weekends off, and even vacations often don’t fix deep fatigue in midlife —...

Ep. 112 | The Morning Routine Mistake That’s Wrecking Your Hormones (and What to Do Instead)

It's Not JUST Menopause

If your mornings feel rushed, chaotic, or draining — or if you hit that “wired and tired” wall before noon — this episode is for you. In perimenopause and menopause, your morning cortisol pattern becomes more sensitive than ever. The first 10 minutes of your day play a massive role in how your hormones behave, how your nervous system responds, and how your metabolism performs for the rest of the day. Most women never learn this… which is why they feel stuck, exhausted, inflamed, or overwhelmed before the day even begins. Today, I’m breaking down the most common morning routine...

Ep. 111 | Regulate, Rebuild, Reignite: The Framework That Helps Women Over 40 Feel Better Than Ever

It's Not JUST Menopause

In today’s episode, I’m breaking down the 3-phase framework that finally helps women over 40 understand why their bodies aren’t responding — and what actually changes things in perimenopause and menopause. You’ll hear why strategies that used to work — like eating less, pushing harder, or relying on sheer discipline — suddenly stop working in midlife… and why that has nothing to do with willpower and everything to do with physiology. And even more importantly — you’ll learn the root-cause sequence that helps your body feel safe enough to respond again. This is the exact...

Ep. 110 | When My Body Said ‘Enough’: The Origin of My Work

It's Not JUST Menopause

In today’s episode, I’m sharing the story I’ve never fully told — the moment my own menopause journey went sideways and why the strategies I had always relied on completely stopped working. You’ll hear how I went from losing 20 pounds easily in my early 40s… to suddenly gaining weight, feeling bloated, exhausted, wired, and confused by a body that no longer responded to anything I tried. And more importantly — the moment I finally realized nothing was wrong with me… my body was overwhelmed. This shift became the foundation of EVERYTHING I teach now. If you’ve been wondering...

Ep. 109 | The Surprising Missing Link to Feeling Amazing During Menopause

It's Not JUST Menopause

If the holidays leave you feeling overwhelmed, exhausted, bloated, or “on edge” every year — it’s not that you can’t handle stress anymore. It’s that your menopause nervous system can’t absorb pressure the same way it used to. In this episode, we break down why stress hits harder in midlife, how it impacts your hormones and metabolism, and what you can do right now to create the grounded, steady energy your body is craving before the holiday chaos begins. This isn't about perfection, routines, or pushing through. It’s about understanding how your cortisol, blood sugar,...

Ep. 108 | Cravings Aren’t About Willpower — They’re About Cortisol

It's Not JUST Menopause

If you keep blaming yourself for sugar cravings, afternoon crashes, or late-night snacking — this episode is your wake-up call. Menopause changes how your body handles stress, blood sugar, and hunger signals, and no amount of “willpower” can outsmart cortisol. In this episode, Cindi breaks down the real science behind stress-induced cravings and shows you how to stabilize your energy, calm your nervous system, and stop feeling out of control around food. You’ll learn why stress and cortisol are the missing pieces behind constant hunger, energy dips, and stubborn belly fat — and the...

Ep. 107 | The Holiday Stress Trap: Why “Pushing Through” Backfires in Menopause

It's Not JUST Menopause

If you’re already feeling the weight of holiday stress — the endless to-dos, the travel, the expectations — and wondering why your body just can’t handle it the way it used to, this episode is for you. In menopause, your stress response changes. What once felt like “manageable chaos” can now send cortisol soaring, disrupt your sleep, and stall your metabolism. In this episode, Functional Nutrition Practitioner and Certified Menopause Specialist Cindi Stickle breaks down exactly why “pushing through” no longer works — and what your body is actually asking for instead. You’ll...

Ep. 106 | The Only Way Menopause Results Actually Last

It's Not JUST Menopause

If you’ve ever felt like your progress disappears the moment life gets stressful — you’re not alone. Most “solutions” for menopause aren’t built to last. Diets, detoxes, and 30-day resets push your body harder… instead of helping it heal. In this episode of It’s Not Just Menopause, I’m breaking down the real reason results fade — and what it takes to finally make progress that sticks. You’ll learn: Why short-term fixes trigger long-term setbacks How stress and cortisol sabotage metabolism and hormones Why you can’t rebuild results on an unregulated nervous system ...

More Episodes

Grocery shopping may seem like a simple, almost trivial task. Yet, it's an essential part of our lives that demands strategic thinking, budgetary considerations, and time management. Today I want to offer tips and strategies to make your grocery shopping experience efficient, economical, and even enjoyable.

Tip #1: The first step to an efficient grocery shopping routine is planning. Before hitting the store, plan your meals for the week. Create a shopping list based on these meals and ensure it covers all food categories to guarantee a balanced diet. Include proteins, grains, fruits, vegetables, and healthy fats. Use your favorite recipe apps, food blogs, or cookbooks to inspire and help you in meal planning.

Tip #2: Group your shopping list items according to the layout of your preferred store. This will save you time by minimizing back-and-forth movements. For example, if your store has produce at the entrance and proteins at the back, structure your list accordingly.

Tip #3: Set a budget for your weekly grocery shopping. Your budget should be flexible enough to accommodate unexpected deals but stringent enough to prevent unnecessary purchases. To stretch your dollar further, utilize discount cards, coupons, and promotional deals. Consider buying in bulk for non-perishable items or those with a long shelf-life.

Tip #4: While buying cheaper products to save money is tempting, it's essential to remember that cheaper doesn't always mean better. Focus on the quality of the products rather than quantity. Fresh produce, high-quality proteins, and whole grains may cost a bit more but will benefit your health in the long run.

Decide which items are worth buying organic. While organic produce can be healthier due to lower pesticide residues, it can also be more expensive. The Environmental Working Group's (EWG) "Dirty Dozen" and "Clean Fifteen" lists can guide you on which fruits and vegetables have the highest and lowest pesticide residues.

Tip #5: Understanding food labels is essential to grocery shopping. Look beyond the marketing claims on the front of the package. Check the ingredients list and nutrition facts. Avoid products with trans fats, high amounts of added sugars, or unpronounceable ingredients. Remember, ingredients are listed in order of proportion in the product, so the first few ingredients make up most of the product.

Tip #6: Avoid going grocery shopping when you're hungry. Hunger can lead to impulse buys and unhealthy food choices. If you must shop before a meal, consider grabbing a healthy snack first.

Tip #7: Consider the environmental impact of your grocery shopping. Choose locally grown produce when possible, reducing the carbon footprint associated with long-distance shipping. Opt for reusable shopping bags and produce bags to reduce plastic waste.

Tip #8: Online grocery shopping and delivery services have gained immense popularity in this digital age. They offer convenience, especially for those with tight schedules or mobility constraints. However, compare prices as they can vary between physical and online stores.

In conclusion, grocery shopping is not merely a chore but a significant factor influencing our dietary habits, health, and well-being. With planning, budgeting, informed decision-making, and a dash of technology, you can transform this mundane task into an effective and enjoyable routine.

Link for my Guide to Reading Food Labels

Are you ready to discover the HEALING POWER OF NUTRITION and learn more about toxins and your exposure??

TOPICS