No Expiration Date Podcast

Ep 32: Pelvic Floor Basics with Amanda Frank, PT, PhD

Pelvic floor leaks, prolapse, “oops” moments when you sneeze, painful sex… we’re going there. In this episode, we sit down with pelvic floor physical therapist Amanda to break down what the pelvic floor actually is, why it matters at every age (not just postpartum), and why so many of the things we’ve been told are “just part of being a woman” are absolutely treatable—not something you have to live with forever.
Amanda explains how the pelvic floor works with your core, diaphragm, back, and hips as one “pressurized canister,” and why symptoms like urinary leakage, constipation, prolapse, and pain with intercourse are red flags that deserve real care—not jokes and eye-rolls. She walks us through what a pelvic floor PT exam is actually like (spoiler: no stirrups, no spotlight on your “hoo-ha”), and how most women start feeling better in as little as six weeks of targeted therapy.
We also dig into:
What the pelvic floor is and how it supports your bladder, bowels, organs, and sexual function
The difference between “common” and normal when it comes to leaking, prolapse, and pain
How menopause, perimenopause, breastfeeding, and dropping estrogen levels impact pelvic floor health
Early signs of pelvic floor dysfunction that women often ignore or laugh off
Why Kegels aren’t a one-size-fits-all answer (and when they can actually make things worse)
What really happens in a pelvic floor PT session—from internal work to functional strength training
Lifestyle changes that help (think fiber, water, walking, and moving your body)
The emotional side: intimacy, identity, embarrassment, and pulling back from the activities you love
If you’ve ever crossed your legs to sneeze, avoided jumping or running, worried about prolapse, or quietly changed your social life because of leakage or pain, this episode is for you. Pelvic floor problems are common, but not normal—and there are solutions.
Hit play to feel informed, seen, and empowered to ask for the help you deserve.
Keywords
prolapse, recovery, misinformation, physical activity, empowerment
Summary
The conversation delves into the experience of living with a prolapse, addressing the initial shock of diagnosis, the prevalent misinformation surrounding physical activity post-diagnosis, and the importance of empowerment and knowledge in recovery. The speaker emphasizes that individuals can still engage in various physical activities despite a prolapse, countering the fear and misconceptions often associated with the condition.
Takeaways
I have a prolapse and was initially shocked.Doctors often discourage physical activity after diagnosis.There is a lot of misinformation about prolapse.People can still lift weights and be active.Fear surrounding prolapse can be debilitating.Empowerment is essential for recovery.Understanding your body helps in managing prolapse.Prolapse doesn't mean you have to stop exercising.Knowledge about prolapse can lead to better outcomes.Misinformation can prevent individuals from recovering fully.
Titles
Living with Prolapse: My JourneyBreaking the Myths of Prolapse
Sound bites
"I have a prolapse.""Can I keep lifting weights?""That's just not true."
Chapters
00:00 Understanding the Pelvic Floor00:22 Addressing Urinary Leakage and Treatment Options
 

Ep 31: Life After Divorce: Women Redefining Their 50s

In this heartfelt and empowering episode of the No Expiration Date Podcast, we’re celebrating strength, resilience, and reinvention. Join hosts Ann-Marie and Cindy as they dive into candid conversation with longtime friend and guest Sharon Bedford, a fellow veteran and triathlete who’s redefining what life after divorce looks like in her 50s.
From rediscovering passions and embracing new adventures to navigating the ups and downs of starting over, Sharon shares her inspiring journey of transformation—from living abroad in Germany to finding her rhythm back in the States through cycling, Ironman training, and pure self-discovery.
💬 Topics include:
How divorce can open the door to rediscovery and independence
Finding unexpected joy in freedom and spontaneity
The importance of community and self-care in midlife
Dating (or not dating) after divorce—laughs included!
Lessons learned, personal growth, and the beauty of beginning again
Whether you’re newly single or years into your reinvention, this episode reminds us that midlife isn’t an ending—it’s the perfect time to reclaim your happiness, chase your passions, and live life fully on your own terms.
🎧 Listen, laugh, and be inspired—because there’s truly No Expiration Date on starting over.Find us anywhere you listen to podcasts: Spotify, Apple Podcasts, Amazon Music, and more.

Ep 30: Gut Basics for Women 50+

Gut Health 101 for Midlife (and the Famous “Fart Walk”)
Your gut is more than digestion, it’s a whole-body powerhouse. In this candid, funny, and science-informed convo, we break down what the gut microbiome is, why it matters in midlife and menopause, and how small daily habits (hello, 10-minute “fart walk” 🚶‍♀️) can calm bloat, boost mood, and support immunity.
What we cover
What the gut microbiome actually is (bacteria, viruses, fungi) and why it’s often called a “virtual organ”
How menopause shifts the microbiome (less diversity) and what that means for weight, bone health, and brain fog
The gut–immune connection (about 70% of immune cells live in/near the gut) and why that matters for inflammation and infections
The gut–brain axis: why anxiety, mood, and GI symptoms often travel together
Food fundamentals: fiber, fermented foods, and “colorful plates” vs. ultra-processed choices
Lifestyle levers that move the needle: sleep, stress, movement, and mindful medication use
Real-life symptoms to track (bloat, irregularity, reflux, brain fog) and when to loop in your provider
Probiotics & fermented foods, helpful, but not cure-alls (food first, supplements if needed)
Myths we bust: “All bacteria are bad,” and “A fancy poop test will tell me everything”
Quick stats we mention
~70% of the immune system is connected to the gut
~30–40% of adults experience functional bowel issues at some point
Up to 91% of women report gut changes during menopause
Improving microbiome diversity can lower inflammation markers
Simple habits to start today
Aim for 25–30g of fiber/day (fruits, veggies, beans, whole grains, nuts/seeds)
Add fermented foods (yogurt with live cultures, kefir, kimchi, sauerkraut)
Take an easy 10-minute post-meal walk (a.k.a. the “fart walk” 💨)
Prioritize sleep, manage stress, move your body regularly
Chat with your provider about medications that may impact gut balance
Timestamps
00:00 Kickoff & what the gut microbiome is02:40 How common are gut issues? (and why we don’t talk about poop)04:10 Menopause & the microbiome—what changes and why it matters05:45 Gut–immune connection (barrier, inflammation, infections)06:45 Gut–brain axis, mood, anxiety & midlife symptoms08:10 Diet 101: fiber diversity, fermented foods, and processed pitfalls10:00 Midlife gut symptoms—bloat, constipation, reflux, metabolic shifts11:30 Lifestyle levers: sleep, stress, exercise, meds13:00 Signs your gut needs attention (+ journaling ideas)15:20 Practical, doable first steps (and the “fart walk”)17:40 Probiotics vs. food-first approach—what labels to look for19:20 Hormones, gut motility, and brain fog connections21:10 Myth-busting & being an informed consumer23:10 Fiber-rich foods we love (and a few we don’t)28:00 Final stats, takeaways, and a gentle pep talk
Resources & Notes
Always consult your healthcare provider for personalized guidance, especially with new symptoms, supplements, or medication changes.
Look for “live & active cultures” on yogurt labels; true fermented foods typically require refrigeration.
If this episode helped, follow, rate, and review the show—it helps more midlife women find us. 💙Come hang out on Instagram @NoExpirationDatePodcast and tell us if you tried the “fart walk.

Ep 29:Middle Age, Middle Section: Let's Talk About It!

Why does it feel like your body changed overnight in your 40s and 50s?
In this episode of the No Expiration Date Podcast, we’re getting real (and a little spicy) about midlife weight gain, why it happens, why it’s not just “willpower,” and what you can actually do about it.
We talk through:• Common misconceptions about weight gain in midlife and why “just eat less and move more” is not the full story.• How perimenopause and menopause can completely flip your metabolism, hunger, sleep, energy, and even where your body stores fat.• That moment you first realize, “Wait… this is different now,” and how emotional that feels.• The very real mental spiral: frustration, shame, comparison to our 20-year-old selves — and why we cannot live there anymore.
We also get into the science (in plain English):• By our 40s, women naturally burn about 200 fewer calories per day than we did in our 20s.• During perimenopause and menopause, estrogen drops and fat literally moves from hips and thighs to the belly. That’s why you may see new back fat, midsection fluff, triceps jiggle, all of it.• Women can gain 10–15 pounds in menopause even without changing how they eat or exercise.• Metabolism slows about 5% per decade, and we lose 3–8% of our muscle every decade after 30. Less muscle = easier fat gain.• Two-thirds of women ages 40–59 are now considered overweight or obese. You are not the only one going through this.
We cover the sneaky stuff too:• Poor sleep, hot flashes, thyroid changes, stress, cortisol — and how all of that makes belly fat more stubborn.• Why you can feel like you’re “doing everything right” and still not see changes.• How visceral belly fat isn’t just about looks; it’s linked to heart disease, insulin resistance, and diabetes risk.
But this is not a panic episode. This is an empowerment episode.
We walk through what actually helps:• Lifting weights (yes, even if you’re 50+ and new to it).• Getting protein, fiber, hydration, and real sleep instead of living on caffeine and stress.• Walking and moving your body daily — not as punishment, but as self-care and sanity.• Not drinking your calories (we’re looking at you, sugary drinks and mystery energy drinks).• Tracking progress by strength, mood, energy, and how your clothes fit — not just the number on the scale.
We also talk mindset:• Giving yourself grace without giving up on yourself.• Shifting from “I want to be thin” to “I want to be strong, mobile, and here for a long time.”• Why comparison to your 25-year-old body is keeping you stuck.
This is for every woman who looked in the mirror and thought: “When did this happen?” It’s not just you. It’s biology, hormones, stress, sleep, muscle, and time. And you are absolutely allowed to care about your health without apologizing for it.
Midlife isn’t about losing who you were — it’s about learning who you are now. Your body is changing, but so is your power.
Listen in, laugh with us, and then go lift something heavier than your purse.
P.S. We reference previous episodes on sleep and perimenopause — make sure to check those out if you’re dealing with night sweats, hot flashes, or exhaustion that won’t quit.

Ep 28: Restoration Mode: Why Sleep is the Secret to Aging Well

Why Sleep Is So Essential (Especially in Midlife!)
Ladies, let’s talk about sleep — or the lack of it. 😴 In this episode of the No Expiration Date Podcast, we dive into why sleep isn’t just a luxury, it’s a necessity for your physical, mental, and emotional health. From hormone havoc to hot flashes, we unpack how midlife changes can seriously disrupt our rest and what you can do to finally get those seven to nine hours your body deserves.
We break down:✨ Why quality sleep matters more than quantity🌙 How estrogen, progesterone, and cortisol affect your rest🧠 The link between poor sleep, brain fog, mood swings, and metabolism💤 Easy morning habits to support your circadian rhythm🔥 Top five sleep tips every midlife woman needs
If you’ve ever found yourself awake at 2 a.m. scrolling TikTok, drenched in night sweats, or just wondering why your brain won’t shut off... this one’s for you. We’re keeping it real, sharing our own sleep struggles, and laughing our way through the science.
Because let’s face it, good sleep might just be the ultimate midlife glow-up.
🎧 Tune in, wind down, and wake up refreshed, it’s time to reclaim your rest!
#Sleep #MidlifeWomen #MenopauseTalk #NoExpirationDatePodcast #WomenOver40 #WellnessInMidlife

Ep 27: Ageism in Midlife: Redefining Work, Worth, and Age

In this episode of The No Expiration Date Podcast, Cindy & Ann-Marie sit down with Jill Piazzi of Gray Matters Care Management, to tackle a topic that affects us all but is rarely discussed honestly, ageism.
From workplace bias to everyday stereotypes, Jill helps us unpack how ageism shows up in subtle (and not-so-subtle) ways, especially for women in midlife and beyond. She shares the latest research on aging, explains how language and media influence perceptions, and reminds us that aging is not a decline, it’s a powerful evolution.
💬 Expect real talk, personal stories, and actionable ways to challenge ageist attitudes,  whether that’s in your own mindset, your workplace, or your community.
🎙️ Tune in to hear:
Why ageism impacts women differently
How reframing the conversation about aging can shift culture
Ways to advocate for yourself and others as you age
Why your midlife years might just be your most influential yet
It’s time to stop apologizing for getting older ... and start celebrating it.
✨ The No Expiration Date Podcast — where we believe your best years don’t have an expiration date.

Ep 26: So... This is Midlife?!

No one told us this is what 50 would feel like. In this hilarious and surprisingly heartfelt episode, Ann-Marie and Cindy get real about all the things midlife threw at them without warning, from back fat and random aches to chin hairs, saggy skin, and memory lapses that send you to the laundry room instead of the fridge.
But it’s not all about the laughs. The ladies also open up about deeper surprises like watching loved ones pass, kids moving away, unexpected heartbreak, and the emotional rollercoaster of hormones and rediscovering yourself at this stage of life.
Of course, they balance it all with the lighter side of getting older: an obsession with skincare, the joy of buying storage bins, early bedtimes, bad knees, and the bliss of not caring what anyone thinks anymore.
Grab your readers, pour yourself a glass (of whatever you need today), and get ready to nod, laugh, and maybe tear up a little as we talk about the beautiful, messy, and totally unpredictable ride called midlife.
🎧 Listen now and tell us—what caught you off guard about midlife?

Ep 25: Eating Well in Midlife: Nutrition Tips for Women Over 50

Nutrition in Midlife with Natalie Butler: Fueling Your Body Through Perimenopause & Menopause
Hey ladies, welcome back to the No Expiration Date Podcast! 🌟 Today we’re tackling one of the most important topics for women in midlife - nutrition. As we enter perimenopause and menopause, our bodies shift in ways that impact energy, bone health, heart health, and even mood. To help us cut through the noise of fad diets and food myths, we’re joined by Natalie Butler, a nutritionist who specializes in sustainable weight loss and empowering women to nourish their bodies with confidence.
In this episode, we discuss:✅ The truth about nutrition during perimenopause & menopause✅ Why eating more (not less) may be the key to better health✅ How stress, hormones, and cortisol impact weight gain✅ Smart snack strategies (aka Natalie’s famous “Barney bag”)✅ Protein, fiber, and hydration tips to keep you strong and energized✅ Foods and nutrients that support bone health, reduce hot flashes, and balance mood✅ Why calorie counting and fad diets often backfire and what to do instead
Natalie also shares her personal journey from years of weight struggles to becoming a trusted coach who helps women make lasting lifestyle changes. You’ll walk away with practical, sustainable tips that make nutrition feel simple—not stressful.
✨ Bonus Stats: Did you know women gain an average of 3.3 pounds per year during perimenopause? Or that nearly 70% of women don’t get enough calcium and vitamin D after age 50? We dig into these eye-opening facts and more, so you’ll feel informed and inspired to take charge of your health.
If you’ve ever felt confused about what to eat, guilty for snacking, or frustrated with weight changes in midlife, this conversation is for you.
💬 Connect with Natalie:Free Training: natalienbutler.com/50Instagram: @CoachNatalieBLinkedIn: Natalie Butler
🎧 Listen now and remember: There’s no expiration date on feeling strong, healthy, and full of life!

Ep 24: The Truth About Perimenopause

Perimenopause: Breaking the Silence on the Transition No One Talks About
Perimenopause is a stage that impacts millions of women, yet it remains one of the least discussed and most misunderstood transitions in women’s health. In this episode of the No Expiration Date podcast, Ann-Marie and Cindy pull back the curtain on what really happens during the years leading up to menopause.
From hormone spikes and night sweats to brain fog, joint pain, and the emotional toll of shifting estrogen and progesterone levels, this conversation is both eye-opening and relatable. You’ll hear startling statistics—like how nearly 70% of women feel unprepared for perimenopause, while only 30% ever seek medical advice—and personal stories that shine a light on how these changes show up in daily life.
We’ll talk openly about:
The wide range of symptoms beyond hot flashes and mood swings.
The impact on mental health, sleep, and relationships.
Why perimenopause is often overlooked in healthcare and how misdiagnoses happen.
Practical ways to cope, from lifestyle changes to treatment options.
This isn’t just about surviving perimenopause, it’s about thriving through it. By sharing knowledge and experiences, we can break the stigma and remind women everywhere: you’re not alone.
👉 Tune in, share this episode with the women in your life, and let’s keep the conversation going. Because there truly is no expiration date on living boldly and beautifully.

Ep 23: Vaginal Health & Wellness with Dr Erica Hope

Let’s talk about a topic we don’t hear nearly enough about—vaginal health in midlife. In this candid conversation, we sit down with Dr. Erica Hope, gynecologic oncologist, to break the silence on what really happens to our bodies during perimenopause and menopause.
From GSM (Genitourinary Syndrome of Menopause) to pelvic floor issues, painful sex, urinary changes, low libido, and hormone therapy, Dr. Hope explains what’s normal, what’s not, and how to advocate for yourself at the doctor’s office. She also clears up myths around Pap smears, mammograms, colonoscopies, hormone replacement therapy, vaginal estrogen, and even the buzz around pellets.
This episode is part education, part empowerment, and a whole lot of “you’re not alone.” Whether you’re navigating brain fog, hot flashes, pelvic floor dysfunction, or just wondering what screenings you really need, this is a must-listen for every woman over 40.
💡 What you’ll learn in this episode:
The most common gynecologic symptoms and cancers women face in midlife
Why Pap smears and regular screenings are truly lifesaving
How estrogen impacts vaginal health (and why moisturizers, lubricants, or estrogen may be needed)
The role of hormone replacement therapy—and who it’s right for
Tips for maintaining vaginal health and advocating for yourself in the exam room
September is Gynecologic Cancer Awareness Month, making this conversation even more important. As Dr. Hope reminds us: Your body deserves to be listened to. Don’t dismiss your symptoms as “just getting older.”
🎧 Tune in and let’s normalize these conversations—because your health has no expiration date.