Episode Highlights: perimenopause, women's cycle, burnout, inflammation, women's health, hormones, cycle awareness, nutrition, self-care, hormone replacement therapy, stress management, body awareness

Summary:

In this episode Minh-Thu Lam sits down with The Hormone Queen: Becca Chilczenkowski for a real and refreshing conversation about women’s health — and why so many of us feel off without knowing why.

They dive into what’s really behind burnout, inflammation, and those sneaky hormonal shifts that start showing up in your 30s and 40s. You’ll hear how stress impacts everything from your energy to your cycle, and why understanding your hormones can completely change how you care for yourself.

Becca breaks down hormone replacement therapy in a way that finally makes sense — explaining why hormones amplify what’s already happening in your body (and why they’re not a magic fix).

If you’ve been feeling “off” but can’t quite pinpoint why, this episode will help you reconnect with your body through awareness, compassion, and a few simple daily practices that actually make a difference

Takeaways:

Burnout often stems from disconnecting from one's true self.
Understanding inflammation is crucial for weight management.
Stress can trigger immune responses and inflammation in the body.
Hormonal changes can significantly impact women's health as they age.
Tracking your cycle can provide insights into your health.
Nutrition plays a vital role in hormonal balance and overall well-being.
Self-awareness is key to identifying what drains or builds you up.
Hormones should be viewed as amplifiers, not solutions.
Less can often be more when it comes to exercise and stress management.
Embracing the complexities of being a woman can be empowering.

Sound bites

"It's an inside job."
"You can't do it all at once."
"Less could be better."

Chapters

00:00 Introduction to Burnout and Body Awareness
02:58 Healing vs. Weight Loss: The Alignment Challenge
06:09 Understanding Inflammation and Its Impact on Weight
08:57 The Role of Hormones in Women's Health
12:06 The Cycle of Life: Understanding the Menstrual Cycle
15:04 Dopamine and Instant Gratification: A Modern Dilemma
18:05 Tracking Your Cycle: The Importance of Awareness
20:48 Navigating the Phases of Your Cycle
24:01 Embracing the Complexity of Womanhood
31:50 The Power of Mindset and Self-Recognition
34:25 Understanding Burnout and Self-Connection
36:58 The Importance of Willingness to Change
39:15 Mind-Body Connection and Intentional Living
40:59 Debunking Myths: Hormone Replacement Therapy and Exercise
47:58 Navigating Hormone Replacement Therapy
54:39 Practical Tips for Women in Their 30s and 40s

If you enjoyed the episode, please subscribe and give the podcast a 5 star review where ever you listen to it so we can reach more people who need support on their journey to success.

Links mentioned in this episode:

To Learn more about the Higher Alignment Program or to book your complimentary connection call go to http://higheralignmentconsulting.com/program/

The REAL Reason You’re Burnt Out (video)- https://higheralignmentconsulting.com/the-real-reason-youre-burnt-out/

Click Here to take the Quiz- Is my Burnout Fixable? https://higheralignmentconsulting.scoreapp.com

Follow Minh-Thu on LinkedIn: https://www.linkedin.com/in/minh-thulam/

Follow Minh-Thu on Instagram: https://www.instagram.com/minhthu_lam/

Follow Becca on Instagram: https://www.instagram.com/thehormonequeen/

Episode Highlights: retirement, happiness, burnout, connection, joy, work-life balance, corporate culture, personal growth, mental health, life lessons

Summary:

We’ve been sold the dream of “work hard now, enjoy life later”—but what if later never comes? In this episode, Minh-Thu Lam flips the script on retirement and challenges the idea that happiness and freedom are something you have to wait decades for.

She dives into why burnout is really a sign of disconnection, how chasing external success robs us of joy, and why learning to be present is the real key to balance. Through personal stories and practical lessons, you’ll discover how to bring fun, connection, and fulfillment into your daily life—without waiting for retirement.

Because the truth is: your best life isn’t waiting down the road. It starts now.

Takeaways:

Retirement should not be the only time to enjoy life.
The pursuit of happiness is often tied to external validation.
Burnout stems from disconnection from one's true self.
Living a healthy lifestyle contributes to longevity and joy.
We often postpone joy and connection for later in life.
Learning to be present is a crucial skill in today's society.
Joy and connection are essential for sustainable productivity.
It's important to integrate fun into daily life, not just during retirement.
The way we approach work can impact our overall happiness.
Redefining retirement can lead to a more fulfilling life now.

Chapters

00:00 Rethinking Retirement: A New Perspective
06:24 The Importance of Connection and Joy
12:01 Living in the Present: Avoiding the Retirement Trap
18:12 Creating a Sustainable Life: Balancing Work and Joy

If you enjoyed the episode, please subscribe and give the podcast a 5 star review where ever you listen to it so we can reach more people who need support on their journey to success.

Links mentioned in this episode:

To Learn more about the Higher Alignment Program or to book your complimentary connection call go to http://higheralignmentconsulting.com/program/

The REAL Reason You’re Burnt Out (video)- https://higheralignmentconsulting.com/the-real-reason-youre-burnt-out/

Click Here to take the Quiz- Is my Burnout Fixable? https://higheralignmentconsulting.scoreapp.com

Follow Minh-Thu on LinkedIn: https://www.linkedin.com/in/minh-thulam/

Follow Minh-Thu on Instagram: https://www.instagram.com/minhthu_lam/

Episode Highlights: toxic work culture, workplace frustration, gossip, personal accountability, emotional regulation, self-reflection, workplace culture, mental health, professional relationships, triggers, self-awareness, burnout, nervous system, dyregulation

Summary:

In this episode, Minh-Thu Lam gets real about workplace frustrations—especially when gossip and office drama start to take over. She shares her own experiences with gossip at work and what it taught her about emotional regulation and personal accountability. Instead of blaming the environment, Minh-Thu explores how much of our frustration actually comes from what’s happening inside us. This conversation will help you notice your triggers, take back control of your reactions, and show up in a way that creates healthier relationships and a calmer, more positive workday.

Takeaways

There's a need to talk about workplace frustrations.
Gossip often reflects our own internal struggles.
Personal accountability is crucial in workplace dynamics.
Frustration can signal internal dysregulation.
Communication can resolve misunderstandings in relationships.
Self-reflection helps in managing workplace stress.
Triggers indicate a need for self-regulation.
You can't control others, but you can control your reactions.
Focus on self-improvement for better relationships.
Emotional regulation is key to personal and professional growth.

Chapters

00:00 Understanding Workplace Frustrations
02:52 The Impact of Gossip in Work Culture
05:39 Personal Accountability in Professional Settings
08:50 Recognizing Internal Triggers
12:00 Managing External Influences
15:01 The Power of Self-Regulation
17:47 Reconnecting with Yourself for Growth

If you enjoyed the episode, please subscribe and give the podcast a 5 star review where ever you listen to it so we can reach more people who need support on their journey to success.

Links mentioned in this episode:

To Learn more about the Higher Alignment Program or to book your complimentary connection call go to http://higheralignmentconsulting.com/program/

The REAL Reason You’re Burnt Out (video)- https://higheralignmentconsulting.com/the-real-reason-youre-burnt-out/

Click Here to take the Quiz- Is my Burnout Fixable? https://higheralignmentconsulting.scoreapp.com

Follow Minh-Thu on LinkedIn: https://www.linkedin.com/in/minh-thulam/

Follow Minh-Thu on Instagram: https://www.instagram.com/minhthu_lam/

Keywords:

self-trust, regaining confidence, healthy relationships, relationship with self, decisoin making, fear of the unknown, personal growth, decision making, self-awareness, high performers, burnout, relationship with self, empowerment, mental health

Summary:

What if the biggest thing holding you back isn’t lack of time, resources, or opportunity but lack of trust in yourself?

In this episode, Minh-Thu Lam unpacks how self-trust shapes your confidence, decisions, and overall happiness. She shares practical ways to spot where fear is running the show and how to shift into making choices from a place of strength and clarity. If you’ve ever second-guessed yourself, struggled with confidence, or felt stuck in a cycle of overthinking, this conversation will give you the tools to reconnect with yourself and step into true empowerment.

Takeaways:

Many people feel the need for change but struggle with self-trust.
Self-trust is crucial for making empowered decisions.
High performers often excel in professional settings but struggle personally.
True connection requires vulnerability and authenticity.
Dysregulation can hinder decision-making and self-trust.
Building a relationship with oneself is essential for confidence.
Self-betrayal can lead to a loss of confidence and disconnection.
Assessing one's relationship with oneself can reveal areas for growth.
Genuine confidence comes from self-acceptance and honesty.
Making decisions from a place of empowerment leads to better outcomes.

Chapters

00:00 Understanding the Need for Change
03:07 The Importance of Self-Trust
06:00 Building a Relationship with Yourself
12:03 Recognizing Patterns of Self-Betrayal
14:44 Assessing Your Relationship with Yourself
21:49 Applying Self-Trust to Relationships
25:04 Creating Genuine Confidence
29:47 Making Empowered Decisions

If you enjoyed the episode, please subscribe and give the podcast a 5 star review where ever you listen to it so we can reach more people who need support on their journey to success.

Links mentioned in this episode:

To Learn more about the Higher Alignment Program or to book your complimentary connection call go to http://higheralignmentconsulting.com/program/

The REAL Reason You’re Burnt Out (video)- https://higheralignmentconsulting.com/the-real-reason-youre-burnt-out/

Click Here to take the Quiz- Is my Burnout Fixable? https://higheralignmentconsulting.scoreapp.com

Follow Minh-Thu on LinkedIn: https://www.linkedin.com/in/minh-thulam/

Follow Minh-Thu on Instagram: https://www.instagram.com/minhthu_lam/

Episode Highlights: internal healing, nervous system, trauma, therapy, nervous system regulation, relationships, personal growth, experiences, self-awareness, emotional healing, attachment styles, coaching, life changes

Summary:

In this episode, Minh-Thu Lam shares why healing isn’t just about “waiting it out”—it’s about creating new experiences that actually shift how you feel and live. She opens up about her own move to a quieter environment and how it’s calmed her nervous system in unexpected ways. The conversation explores why awareness matters, how relationships shape our growth, and why stepping outside of comfort zones is often the real key to healing. Minh-Thu also highlights the power of understanding the nervous system, showing how it influences our choices and how actionable change can help us move from simply surviving to truly growing.

Takeaways:

Moving to a quieter environment can positively impact your nervous system.
Time alone does not heal; new experiences are essential.
Creating new experiences helps rewire your nervous system.
Awareness of past traumas is the first step to healing.
Relationships can be a mirror for personal growth.
Testing your growth requires real-life experiences.
The nervous system prioritizes survival over happiness.
Healthy choices can feel uncomfortable at first.
Awareness and regulation are key to changing behavior patterns.
Avoid repeating unhealthy patterns in relationships.

Chapters

00:00 Embracing Change and New Beginnings
01:55 The Role of Time in Healing
03:49 Creating New Experiences for Healing
07:08 The Importance of Real-Life Experiences
10:40 Understanding the Nervous System's Role
14:24 Expanding Comfort Zones for Growth

If you enjoyed the episode, please subscribe and give the podcast a 5 star review where ever you listen to it so we can reach more people who need support on their journey to success.

Links mentioned in this episode:

To Learn more about the Higher Alignment Program or to book your complimentary connection call go to http://higheralignmentconsulting.com/program/

The REAL Reason You’re Burnt Out (video)- https://higheralignmentconsulting.com/the-real-reason-youre-burnt-out/

Click Here to take the Quiz- Is my Burnout Fixable? https://higheralignmentconsulting.scoreapp.com

Follow Minh-Thu on LinkedIn: https://www.linkedin.com/in/minh-thulam/

Follow Minh-Thu on Instagram: https://www.instagram.com/minhthu_lam/

Episode Highlights: healing burnout, creative expression, self-acceptance, mental health, emotional regulation, people pleasing, vulnerability, life coaching, personal growth, boundaries

Summary:

In this episode of the Higher Alignment Podcast, Minh-Thu Lam sits down with Shelby Harvey, a creative agency owner who knows firsthand what it’s like to hit burnout and find your way back. Shelby gets real about the pressures of the creative industry, the struggle to set boundaries, and how learning to accept yourself changes everything. They talk about the messy but powerful process of slowing down, caring for yourself, and choosing balance over constant hustle. If you’ve ever felt stretched too thin or stuck in survival mode, this conversation will remind you that putting yourself first isn’t selfish—it’s necessary.

Takeaways:

Recognizing burnout is crucial for personal and professional growth.
Cynicism can stem from burnout and affect self-perception.
Setting boundaries is essential for mental health and well-being.
Vulnerability is a strength that enhances creativity and connection.
Caring about work and relationships is vital for success.
Life changes require flexibility in routines and expectations.
People-pleasing can lead to burnout and dissatisfaction.
Self-acceptance is key to personal growth and happiness.
Coaching can provide valuable tools for navigating life's challenges.

Chapters

00:00 Introduction and Awkward Moments
01:17 Shelby's Journey into Creative Agency
02:05 Burnout and Its Impact on Life
04:26 Recognizing Burnout and Seeking Help
07:45 Cynicism and Self-Perception
10:24 The Process of Regaining Control
13:30 Navigating Relationships and Boundaries
16:26 The Importance of Self-Prioritization
21:03 The Journey of Unlearning People-Pleasing
24:24 Finding Balance in High Performance
28:09 The Power of Vulnerability and Self-Acceptance
40:22 Embracing Emotions for Creative Success
48:58 The Shift from Overthinking to Clarity
01:01:49 Commitment to Personal Growth and Healing

Links mentioned in this episode:

To Learn more about the Higher Alignment Program or to book your complimentary connection call go to http://higheralignmentconsulting.com/program/

The REAL Reason You’re Burnt Out (video)- https://higheralignmentconsulting.com/the-real-reason-youre-burnt-out/

Click Here to take the Quiz- Is my Burnout Fixable? https://higheralignmentconsulting.scoreapp.com

Follow Minh-Thu on LinkedIn: https://www.linkedin.com/in/minh-thulam/

Follow Minh-Thu on Instagram: https://www.instagram.com/minhthu_lam/

Follow Shelby on Instagram: https://www.instagram.com/shelbyharvey/

Shelby's Agency: https://www.bythecreatives.co

Episode Highlights: what is good sleep, sleep quality, high performance, circadian rhythm, sleep fragmentation, sleep challenges, sleep metrics, sleep recovery, sleep environment, sleep tips, sleep health

Summary:

In this episode, Minh-Thu Lam chats with Molly Eastman, founder of Sleep Is A Skill, about something we all need but often struggle with...sleep. They break down what actually makes for good sleep (beyond just hours in bed), how things like waking up in the middle of the night or living in a busy city can mess with your rest, and why your body’s natural clock matters more than you think. You’ll also get practical tips you can use right away...whether you’re a frequent traveler, a night owl, or just tired of being tired.

Takeaways:

Sleep quality can be assessed through various metrics.
Falling asleep immediately can indicate potential sleep issues.
Consistency in wake-up times is crucial for good sleep.
Sleep fragmentation can affect overall sleep quality.
Understanding circadian rhythms can enhance sleep health.
Environmental factors play a significant role in sleep quality.
Traveling can disrupt sleep patterns, requiring adjustments.
Building biology can impact sleep quality.
Self-awareness is key to improving sleep habits.
Compassion towards oneself is important when dealing with sleep challenges.

Chapters

00:00 Introduction to Sleep Challenges
02:50 Understanding Sleep Quality and Metrics
05:59 Fragmentation and Its Impact on Sleep
09:02 Strategies for Better Sleep
11:58 Coping with Nighttime Awakenings
14:54 The Role of Temperature and Environment
17:42 Mindset and Sleep: Managing Thoughts at Night
20:46 Conclusion and Final Thoughts
27:11 Understanding Circadian Rhythms
30:58 The Impact of Modern Living on Sleep
39:51 Navigating Seasonal Changes and Circadian Health
44:06 Traveling and Circadian Rhythm Adjustments
49:09 Overcoming Sleep Challenges in Urban Environments

If you enjoyed the episode, please subscribe and give the podcast a 5 star review where ever you listen to it so we can reach more people who need support on their journey to success.

Links mentioned in this episode:

To Learn more about the Higher Alignment Program or to book your complimentary connection call go to http://higheralignmentconsulting.com/program/

The REAL Reason You’re Burnt Out (video)- https://higheralignmentconsulting.com/the-real-reason-youre-burnt-out/

Click Here to take the Quiz- Is my Burnout Fixable? https://higheralignmentconsulting.scoreapp.com

Follow Minh-Thu on LinkedIn: https://www.linkedin.com/in/minh-thulam/

Follow Minh-Thu on Instagram: https://www.instagram.com/minhthu_lam/

Mollie's website: https://www.sleepisaskill.com

Follow Mollie on Instagram: https://www.instagram.com/mollie.eastman/