Ever wake up already exhausted, wondering where your energy went? If you’ve been surviving on caffeine and sugar but still hitting that afternoon slump, it’s time for a reset.

In this episode of Smash the Crash, we’re tackling midlife energy crashes—what’s causing them and how to pivot in just five minutes a day (without relying on another cup of coffee!).

🔹 Why midlife energy dips happen – Hormone fluctuations, stress, and blood sugar roller coasters
🔹 The power of protein – How adding just one protein source to your meal can stabilize energy
🔹 Mindset shifts – Overthinking and decision fatigue are real—here’s how to break the cycle
🔹 Simple movement strategies – Why just five minutes of intentional movement can change everything
🔹 The long-term impact of inaction – Brain fog, exhaustion, and cravings don’t have to be your norm

Challenge of the Week: Pick one small tweak—protein at breakfast, a deep-breathing break, or five minutes of movement—and start today! tag me on IG @itsMelissaHinman

I would love for you to share this episode with a friend.

Take the Midlife Quiz
https://www.melissahinman.com/midlifequiz

It's time for your Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

From Energy Chaos to Clarity: A 3-Step Framework for Busy Women

Feeling drained and overwhelmed? This episode reveals a simple three-step framework to reclaim your energy and boost your vitality. Learn how to increase awareness, align your actions with your values, and take action using the SMASH framework.

Key Takeaways:

1. Increase Awareness: Track your energy levels throughout the day to identify your energy drains and boosters.
2. Align Your Actions: Prioritize activities that align with your values and bring you joy.
3. Take Action with the SMASH Framework: Use the SMASH framework (Set Intention, Make it Measurable, Automate, Take Action, Self-Reinforce, Habit Stack) to create sustainable changes.

Take the Midlife Quiz
https://www.melissahinman.com/midlifequiz

It's time for your Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

Stop Surviving, Start Thriving: A Simple Framework for Boosting Your Energy

Feeling drained? This episode shares the "SMASH" framework – a simple yet powerful approach to boost your energy levels and achieve your goals. Learn how to set intentions, make measurable goals, and automate habits for sustainable success.

Key Takeaways:

1. Identify Energy Drains: Recognize common energy-sapping behaviors like decision fatigue, over-commitment, and neglecting rest.
2. The SMASH Framework: Learn how to use the SMASH framework to create sustainable, long-term changes.
3. Prioritize Self-Care: Make self-care a non-negotiable part of your daily routine to boost your energy and overall well-being.

Take the Midlife Quiz
https://www.melissahinman.com/midlifequiz

It's time for your Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

Discover the top 5 signs that your energy is depleted and learn simple strategies to recharge and boost your vitality.

Key Takeaways:

1. Recognize the Signs: Identify key indicators of low energy, such as brain fog, mood swings, and low patience.
2. Prioritize Hydration: Start your day with a glass of water to rehydrate and boost energy levels.
3. Incorporate Movement: Find ways to incorporate movement into your daily routine, even if it's just a few minutes of stretching.

Take the Midlife Quiz
https://www.melissahinman.com/midlifequiz

It's time for your Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

In this episode of Smash the Crash, we tackle procrastination—why it feels so easy, how it impacts your energy, and, most importantly, how to stop it. Melissa shares relatable stories, science-backed insights, and three simple steps to break free from the procrastination trap. By the end of this episode, you’ll have actionable tips to reclaim your energy and get stuff done without the stress.

What You’ll Learn in This Episode:

• Why procrastination feels like a quick fix but actually drains your energy
• How mental clutter and stress impact your productivity
• Three simple steps to overcome procrastination: small wins, the 10-minute rule, and delegating

Take the Midlife Quiz
https://www.melissahinman.com/midlifequiz

It's time for your Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

Grab your New Year Mini-Guide! 👇🏻
https://melissahinman.myflodesk.com/nyminiguide

** ditch the Resolutions, Embrace Your True Self**

Forget the unrealistic New Year's resolutions. This episode focuses on setting intentions for 2025 that are authentic and sustainable. Learn how to prioritize self-care, embrace micro habits, and create a year of personal growth and fulfillment.

Key Takeaways:

1. Focus on How You Want to Feel: Shift your focus from achieving specific goals to cultivating desired feelings like joy, confidence, and peace.
2. Embrace Micro Habits: Implement small, sustainable changes into your daily routine to create lasting impact.
3. Prioritize Self-Care: Make self-care a non-negotiable part of your daily life to support your overall well-being.

Take the Midlife Quiz
https://www.melissahinman.com/midlifequiz

It's time for your Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

Embrace the power of the winter solstice to recharge, reflect, and prepare for a vibrant new year. Learn how to harness the energy of this season to boost your well-being and achieve your goals.

Key Takeaways:

1. Embrace the Pause: Use the winter solstice as an opportunity to slow down, rest, and recharge.
2. Reflect and Renew: Take time to reflect on the past year and set intentions for the future.
3. Prioritize Self-Care: Practice self-care activities like meditation, yoga, and spending time in nature to nourish your mind and body.

Take the Midlife Quiz
https://www.melissahinman.com/midlifequiz

It's time for your Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

Decluttering Your Mind and Your Life: A Conversation with Sasia Lile

Join Melissa Hinman as she chats with career therapist and decluttering coach Sasia Lile about the power of decluttering your physical and mental space. Learn how to overcome emotional barriers to decluttering and create a more peaceful and organized life.

Key Takeaways:

1. The Power of Somatic Decluttering: Understand how physical clutter can be connected to emotional and mental clutter.
2. Breaking Down the Clutter: Learn practical tips for decluttering your space, one small step at a time.
3. Prioritizing Self-Care: Discover the importance of self-care in decluttering your life and creating a more fulfilling existence.

Sign up for Sasia's FREE 7-Day Declutter challenge and weekly newsletter!
https://www.afireflowerblooms.com/

Learn more about Sasia here: https://www.afireflowerblooms.com/about

Connect with Sasia on IG
Instagram: https://www.instagram.com/afireflowerblooms

Take the Midlife Quiz
https://www.melissahinman.com/midlifequiz

It's time for your Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/



Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.