Making friends as an adult can feel surprisingly hard—especially after divorce, a move, a career change, or any major life transition. In this solo episode of The Tamsen Show, Tamsen shares her personal experience with adult friendship, loneliness, starting over, and how she rebuilt a smaller but much deeper circle of female friendships.

In this episode, Tamsen shares 4 practical ways to:

- Recognize which friendships are feeding you and which are draining you

- Become the kind of friend you want to have

- Make new friends as an adult, even when it feels awkward

- Build and maintain meaningful friendships when life gets busy

Plus, Tamsen shares what the decades-long Harvard Study of Adult Development reveals about the connection between friendship, happiness, health, and longevity, and why finding your people may be one of the most important things you do for yourself.

Whether you’re starting over, feeling lonely, or simply realizing your friendships have changed, this episode will help you build the community you want in your next chapter.

If you liked this conversation, check this out: If You’re Going Through a Friendship Breakup You Need To Hear This

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Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

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Belly fat in perimenopause and menopause can feel impossible to lose, even when you’re eating well and exercising. So what actually works? In this special episode, Tamsen brings together the best advice from some of The Tamsen Show’s top experts on midlife weight gain, visceral fat, metabolism, hormones, insulin resistance, and GLP-1 medications.

From the best exercises for building muscle and losing fat to how much protein and fiber you really need, these experts break down what’s happening to your body in midlife and the changes that can actually make a difference.

In this episode, you’ll learn:

- Why belly fat increases during perimenopause and menopause

- The difference between belly fat and dangerous visceral fat

- The best exercises for changing your body composition

- How protein, fiber, sleep, stress, and insulin resistance affect weight

- Why eating less may actually be working against you

- What women should know about GLP-1 medications in midlife

Featuring: Dr. Rocio Salas-Whalen — Endocrinologist & Obesity Medicine Expert, author of Weightless Dr. Shannon Ritchey, PT, DPT — Physical Therapist & Founder of Evlo Fitness Dr. Amy Shah, MD — Nutrition Expert & bestselling author of Hormone Havoc Dr. Alexandra Sowa, MD — Dual board-certified Internal & Obesity Medicine physician, author of The Ozempic Revolution Everything you’ve been wondering about stubborn belly fat in midlife, all in one episode.

If you liked this conversation, check this out: Belly Fat 101: The 5 Simple Habits That Changed Everything

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Stay connected with Tamsen:

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Follow Dr. Salas-Whalen on Instagram

Get Dr. Salas-Whalen's book, Weightless: A Doctor's Guide to GLP-1 Medications, Sustainable Weight Loss, and the Health You Deserve

Dr. Ritchey on Instagram

Check out Evlo Fitness

Follow Dr. Shah on Instagram

Get Dr. Shah's book, Hormone Havoc: A Science-Backed Protocol for Perimenopause and Menopause

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The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

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Chrissy Metz is opening up to Tamsen Fadal about one of the biggest decisions she's ever made for her health.

After years of living with food noise, struggling with shame around her weight, and wondering why she couldn't "just get it together," the This Is Us star shares why she decided to start a GLP-1 medication, what changed after losing her father to obesity-related complications, and how quieting the constant mental battle with food has transformed her everyday life.

In this conversation, Tamsen and Chrissy also explore what it means to reinvent yourself in midlife.

They talk about life after This Is Us, stepping onto a Broadway stage, learning to protect your peace, finding confidence through change, and why your next chapter doesn't have to look anything like your last.

In this episode, you'll learn:

- What "food noise" really feels like and why so many women silently struggle with it

- Why Chrissy decided to start a GLP-1 medication after years of hesitation

- The unexpected changes she's experienced beyond weight loss

- How she found the confidence to reinvent herself after This Is Us

- Why it's never too late to start over or pursue a lifelong dream

Whether you're curious about GLP-1 medications, navigating your own health journey, or embracing a new season of life, Tamsen and Chrissy's conversation is an honest reminder that taking care of yourself isn't something to feel guilty about, it's something to be proud of.

If you liked this conversation, check this out: Jamie Lynn Sigler: How to Forgive Yourself and Rewrite Your Story

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Stay connected with Tamsen:

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Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

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Struggling with sleep anxiety, insomnia, or wondering if you’ll ever be able to follow the perfect sleep routine? This conversation is for you.

In this episode, Dr. Chris Winter, one of the country's most sought-after sleep neurologists and author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It, is joining Tamsen Fadal to talk about everything from sleep deprivation and sleep apnea to fragmented sleep, naps, sleep supplements and more. He’s outlining the most practical, actionable tips you can use tonight so that you can wake up tomorrow with more energy and less fatigue.

You’ll learn:

- If sleep trackers are worth your money

- What the science says about mouth taping, tart cherry juice, magnesium, and other health trends

- What your sleep says about your overall health

- How to incorporate naps without compromising sleep

- The science-backed supplements Dr. Chris Winter recommends

- The mindset shift to help you overcome sleep anxiety

- The single most important thing you can do for your sleep starting tonight

- Why retirement is one of the worst things that can happen to your sleep

- Sleep apnea risks that almost no one is talking to women about

If you feel like you’ve never been able to get your sleep “right”, you need to hear this one.

If you liked this conversation, check this out: The Sleep Doctor: The 4 Hormones Wrecking Your Sleep & What to Do About It

For everything mentioned in this episode, click this link

If you want a say on our upcoming guests, fill out ⁠this form

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

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Get Dr. Winter's book, The Sleep Solution: Why Your Sleep is Broken and How to Fix It Follow Dr. Winter on Instagram

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Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

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Narcissistic relationships, narcissistic behavior, emotional manipulation and relationship red flags can be incredibly difficult to recognize, especially when you're the one living them. In this solo episode, Tamsen Fadal shares the relationship lessons she learned the hard way after years of interviewing leading psychologists and reflecting on her own experiences.

She breaks down the subtle signs of narcissistic behavior, why so many smart, successful women get caught in these patterns, how gaslighting and blame-shifting slowly erode your confidence, and the practical tools she now uses to recognize emotionally healthy relationships.

In this episode, you'll learn:

- The relationship red flags Tamsen wishes she'd recognized sooner

- Why narcissistic behavior is often so difficult to spot

- How emotional manipulation makes you question yourself

- The difference between genuine apologies and blame-shifting

- Practical ways to rebuild self-trust and set healthier boundaries

If you've ever wondered, How did I not see it? This episode will help you understand why and how to trust yourself again.

If you liked this conversation, check this out: What I Wish I Knew at 35: 7 Hard Truths That Changed My Life

If you want a say on our upcoming guests, fill out ⁠this form

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

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Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

You may have never heard the term mother hunger, but you may know what it feels like.

It can show up as apologizing when you did nothing wrong, saying sorry to keep the peace, taking care of everyone else, choosing people who cannot fully show up, or feeling guilty for having needs.

In this episode, Tamsen sits down with therapist and bestselling author Kelly McDaniel to explore how the mother-daughter bond can shape the way we love, eat, grieve, and move through relationships.

Tamsen also shares her own experience of losing her mother at 20, becoming a caregiver while she was still a teenager, and realizing years later how that loss continued to shape her life.

In this episode, you’ll learn:

- What mother hunger is and how it can exist even when your mother was physically present.

- Why you may keep apologizing, overgiving, or choosing emotionally unavailable people.

- How grief, food, attachment, and relationship patterns can be connected.

- Why caring for an aging mother can bring up guilt, anger, and resentment.

- How to begin giving yourself the care, safety, and guidance you may have missed.

If you have ever wondered why you keep saying sorry, why you feel responsible for everyone, or why the same relationship patterns keep repeating, this conversation may help you understand what is underneath.

If you liked this conversation, check this out: What No One Tells You About Grief After Losing Your Mother

If you want a say on our upcoming guests, fill out ⁠this form

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

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Check out Kelly's website Get Kelly's book, Mother Hunger: How Adult Daughters Can Understand and Heal from Lost Nurturance, Protection, and Guidance

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Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

There are some lessons you only learn by living them. At 55, Tamsen has spent decades navigating career highs, heartbreak, toxic relationships, friendship shifts, and the unexpected challenges of midlife. 

In this episode, she shares the advice she wishes someone had given her at 35: from overcoming negative self-talk and building self-confidence to learning to trust yourself, choose healthier relationships, and stop standing in your own way. 

In just 20 minutes, Tamsen shares seven lessons every woman should hear, whether you’re in your 30s, 40s, 50s, or beyond. From relationship red flags and people pleasing to healthy aging, perimenopause, and trusting yourself, this episode is packed with practical advice to help you make better decisions today and avoid learning these lessons the hard way. 

In this episode, you’ll learn:

- How to stop negative self-talk and build lasting self-confidence

- The signs you’ve outgrown a friendship

- How to recognize relationship red flags and choose the right partner

- Why trusting yourself is one of the most important skills you’ll ever build

- The hidden cost of apologizing for your feelings

- How to stop taking everything personally

- Why your body in midlife reflects the habits you build in your 30s

- What every woman should know about healthy aging

By the end of this episode, you’ll have a clearer roadmap for navigating your next chapter with more confidence, stronger boundaries, healthier relationships, and the wisdom Tamsen spent decades learning the hard way.

If you liked this conversation, check this out:  5 Relationship Red Flags Even Smart Women Ignore

If you want a say on our upcoming guests, fill out ⁠this form

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

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Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

If you've been wondering why perimenopause and menopause suddenly leave you feeling bloated, struggling with belly fat, or questioning everything you thought you knew about gut health and protein, this episode is for you. Tamsen sits down with nutrition expert and bestselling author Cynthia Thurlow to break down what's really happening in your body and the simple changes that can make a big difference.

In this episode, you'll learn: - Why gut health becomes so important during perimenopause and menopause - What's really behind bloating, belly fat, and food sensitivities in midlife - How much protein and fiber you actually need - Whether GLP-1s, supplements, and gut testing are worth it - The simple daily habits that can improve digestion, energy, and overall health

Whether you're just starting perimenopause or you've been in menopause for years, this conversation will help you better understand your body and feel more confident about what to do next.

If you liked this conversation, check this out: 5 Tools To FINALLY Lose The Belly Fat in Perimenopause

For everything mentioned in this episode, click this link

If you want a say on our upcoming guests, fill out ⁠this form

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

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Follow Cynthia on Instagram Visit Cynthia's website Get Cynthia's book, The Menopause Gut: Balance Your Microbiome to Reclaim Your Health in Midlife and Beyond

Sponsors:

Learn more about your ad choices. Visit podcastchoices.com/adchoices Book your first virtual visit today at https://joinmidi.com/tamsen! Head over to https://Bombas.com/TAMSEN and use code TAMSEN for 20% off your first purchase!

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

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Toxic relationship red flags are easy to miss when you're the one living inside them. You can fix your sleep, dial in your protein, do every single thing right as you build your next chapter, and if you're coming home to a partner who quietly drains you, none of it works. Your body keeps the score.

This week Tamsen Fadal gets honest about a part of her life she kept quiet for years. Before the podcast she spent years as a matchmaker in New York, watching the same patterns play out across the table from hundreds of women. She's also lived these patterns herself, with controlling men, manipulative men, men who made her smaller. She walks you through five red flags she wants you to see clearly, the kind that hide in plain sight because we talk ourselves into calling a red flag pink.

Tamsen is not a therapist. She's a journalist who has lived this, and a former matchmaker who saw it all from the outside.

Inside the episode:

- Why the silent treatment isn't just annoying, and what it does to your nervous system over years

- The partner who can't be a fan of your growth, and the parallel inner life you build to survive it

- The single biggest predictor of divorce, according to one of the most respected relationship researchers

- How comments about your changing body slowly take you out of your own skin

- The control that hides inside "I'm just trying to help," and the one question that tells you which it is

Awareness is the first step to anything changing, and your next chapter depends on getting this one right.

If you liked this conversation, check this out: The Narcissist Decoder: How Smart Women Get Trapped in Emotional Abuse

If you want a say on our upcoming guests, fill out ⁠this form

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

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Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

This one is for all the women out there who lost their mothers.

If you’ve ever wondered why grief from a mother's death doesn't follow the timeline the world expects, why it surges at 51 when you pass the age your mother died, why menopause brings a wave of loss that has nothing to do with hormones, or why you still don't know how to answer "I'm sorry" decades later, this episode is the one you've been waiting for.

Tamsen Fadal lost her mother at 20. For nearly 30 years she didn't talk about it.

Hope Edelman lost her mother at 17, couldn't find a single book written for young women who'd gone through the same thing, and eventually wrote it herself. That book, Motherless Daughters, has now reached millions of readers and sparked decades of retreats, support groups, and communities built around the specific kind of grief that never goes away.

In this episode, you'll learn:

- Why your age at the time of loss is the most defining factor in how mother loss shapes you

- What "new old grief" is, and why it floods back the moment you become a mother yourself

- Why grief that looked like getting a tattoo, changing your friend group, or throwing yourself into work is still grief

- The difference between guilt and regret, and why so many daughters are carrying the wrong one

- What "crossing the silent threshold" means when you outlive your mother's age

- Why the five stages of grief were never designed for the people left behind

- How to rebuild a relationship with your mother's memory even decades after her death

- Why women in their 50s are showing up to grief retreats for the first time and feeling relief they haven't felt in 30 years

- What perceived vulnerability looks like, and why it drives behaviors people around you can't understand

If you like this episode, then you will love: What I've Learned After 35 Years Without My Mom

If you want a say on our upcoming guests, fill out this form

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

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Follow Hope on Instagram

Get Hope's book, Motherless Daughters: The Legacy of Loss

Learn more about Hope's retreats

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Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

If you’ve ever wondered what estrogen actually does, or whether hormone therapy (HRT) is right for you, this episode is for you. During perimenopause and menopause, falling estrogen levels can contribute to brain fog, hot flashes, night sweats, joint pain, sleep problems, mood changes, and even long-term bone health. Yet most women are never told how one hormone can affect nearly every system in the body.

This episode is part of Tamsen’s series breaking down the biggest topics from her New York Times bestselling book, How to Menopause, one conversation at a time. This week, it’s estrogen.

In just 20 minutes, Tamsen takes everything she’s learned from interviewing the world’s leading menopause doctors and hormone experts and breaks it down into simple, easy-to-understand language. No confusing medical jargon. No overwhelm. Just the information you need to understand your options and make the best decisions for your own health.

Inside the episode:

- What estrogen actually does in your body

- Why estradiol changes during perimenopause and menopause

- How hormone therapy (HRT) can help relieve menopause symptoms

- The truth about the Women’s Health Initiative study

- Who is a candidate for hormone therapy and who shouldn’t take it

- The differences between estrogen patches, gels, sprays, pills, and vaginal estrogen

- What to do if you’re affected by the estrogen patch shortage

- How long you can safely stay on hormone therapy

- The questions every woman should ask before starting HRT

Whether you’re considering hormone therapy for the first time or simply trying to understand what’s happening to your body, this episode will give you the knowledge and confidence to have a more informed conversation with your healthcare provider.

Download my FREE symptom tracker here

Download my FREE Hormone Therapy 101 guide here

If you liked this conversation, check out the rest of the How To Menopause series:

⁠⁠Estrogen Down There 101: Here's Everything You Need to Know⁠⁠

⁠Testosterone 101: Everything You Need to Know in 20 Minutes⁠⁠

⁠Relationships 101: Is It Him or Is It Menopause? Here's How to Tell⁠

⁠Perimenopause 101: The Symptoms, Tests & Fixes No One Tells You About⁠

Alcohol 101: Belly Fat, Bad Sleep and the Long-Term Cost of Drinking

Anxiety 101: What I Wish I Knew Before I Hit Perimenopause + How I Got My Life Back

Progesterone 101: The Hormone Behind Your 3am Wake-Ups, Your Anxiety & Your Worst PMS

Belly Fat 101: The 5 Simple Habits That Changed Everything

Coming up: Mental Health and more!

Stay connected with Tamsen:

⁠⁠⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠⁠⁠

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The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.

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