From foster care and homelessness to becoming a powerful advocate for vulnerable young people — this is an unforgettable conversation about resilience, healing, and turning pain into purpose.

In this deeply moving episode of Hey Soul Sista, host Mel Histon, sits down with physiotherapist, youth advocate, and ultramarathon runner Natalia Hogan to talk about the childhood trauma that shaped her life — including experiences of foster care, homelessness, domestic violence, instability, and growing up without safety or security.

Natalia shares what it was really like navigating childhood in survival mode, couch surfing as a teenager, living in youth accommodation at just 15 years old, and carrying the hidden shame of feeling “different” while trying to appear normal at school.

But this episode is also about hope.

Natalia opens up about the inner work and healing that helped her rebuild her life, the powerful role exercise and endurance played in her recovery, and the extraordinary 175km ultramarathon she completed to raise awareness and funds for youth homelessness services.

Together, Mel and Natalia explore:
Childhood trauma and survival
Foster care and youth homelessness
Healing the inner child
Therapy, resilience, and emotional healing
The connection between trauma and endurance
Learning to feel worthy of love and support
Running 175km for change
Turning adversity into purpose

This is a raw, emotional, and inspiring conversation that shines a light on what so many young people experience behind closed doors — and the incredible strength it can take to rewrite your story.

Connect with Natalia:
Instagram: @natalia.s.hogan

Connect with MEL HISTON: 
Subscribe to make sure you hear the next instalment of Hey Soul Sista!
Instagram @melissahiston
Instagram @heysoulsistapodcast
Watch the podcast video on YouTube: @heysoulsista
Website: heysoulsista.com
Website: gotyourbacksista.com

If this episode resonated with you, please share it, subscribe, and leave a review to help more people discover Hey Soul Sista.

From foster care and homelessness to becoming a powerful advocate for vulnerable young people &mdash; this is an unforgettable conversation about resilience, healing, and turning pain into purpose.
In this deeply moving episode of Hey Soul Sista, host Mel Histon, sits down with physiotherapist, youth advocate, and ultramarathon runner Natalia Hogan to talk about the childhood trauma that shaped her life &mdash; including experiences of foster care, homelessness, domestic violence, instability, and growing up without safety or security.
Natalia shares what it was really like navigating childhood in survival mode, couch surfing as a teenager, living in youth accommodation at just 15 years old, and carrying the hidden shame of feeling &ldquo;different&rdquo; while trying to appear normal at school.
But this episode is also about hope.
Natalia opens up about the inner work and healing that helped her rebuild her life, the powerful role exercise and endurance played in her recovery, and the extraordinary 175km ultramarathon she completed to raise awareness and funds for youth homelessness services.
Together, Mel and Natalia explore:
<ul data-spread="false">
<li>Childhood trauma and survival</li>
<li>Foster care and youth homelessness</li>
<li>Healing the inner child</li>
<li>Therapy, resilience, and emotional healing</li>
<li>The connection between trauma and endurance</li>
<li>Learning to feel worthy of love and support</li>
<li>Running 175km for change</li>
<li>Turning adversity into purpose</li>
</ul>
This is a raw, emotional, and inspiring conversation that shines a light on what so many young people experience behind closed doors &mdash; and the incredible strength it can take to rewrite your story.
Connect with Natalia:
<ul>
<li>Instagram: @natalia.s.hogan</li>
</ul>
Connect with MEL HISTON:&nbsp;
<ul>
<li>Subscribe to make sure you hear the next instalment of Hey Soul Sista!</li>
<li>Instagram @melissahiston</li>
<li>Instagram @heysoulsistapodcast</li>
<li>Watch the podcast video on YouTube: @heysoulsista</li>
<li>Website: heysoulsista.com</li>
<li>Website: gotyourbacksista.com</li>
</ul>
If this episode resonated with you, please share it, subscribe, and leave a review to help more people discover Hey Soul Sista.

Hey Soul Sista is the podcast for women navigating midlife, spiritual growth, healing, and life's biggest transitions.

Hosted by Mel Histon, founder of Got Your Back Sista, each week you'll hear inspiring conversations with bestselling authors, health experts, psychologists, spiritual teachers, advocates, and extraordinary women who share their wisdom, life experiences, and powerful stories of transformation.

Whether you're searching for deeper meaning, healing after loss or trauma, greater wellbeing, or the courage to reinvent yourself, Hey Soul Sista is here to remind you that you're not alone—and that your best chapter may still be ahead.

Together we explore topics including:

• Spirituality and spiritual awakening
• Women's wellbeing and emotional health
• Midlife reinvention and personal growth
• Healing from trauma, grief and heartbreak
• Intuition, mindfulness and resilience
• Relationships and self-discovery
• Near-death experiences and consciousness
• Life purpose, courage and soulful living

These are honest, uplifting conversations that will inspire you to think differently, reconnect with yourself, and embrace the woman you're becoming.

If you're ready to live with more courage, joy, purpose and soul, you've found your community.

New episodes every week.

Because midlife isn't a crisis. It's an awakening.

Hey Soul Sista is the podcast for women navigating midlife, spiritual growth, healing, and life's biggest transitions.
Hosted by Mel Histon, founder of Got Your Back Sista, each week you'll hear inspiring conversations with bestselling authors, health experts, psychologists, spiritual teachers, advocates, and extraordinary women who share their wisdom, life experiences, and powerful stories of transformation.
Whether you're searching for deeper meaning, healing after loss or trauma, greater wellbeing, or the courage to reinvent yourself, Hey Soul Sista is here to remind you that you're not alone&mdash;and that your best chapter may still be ahead.
Together we explore topics including:
&bull; Spirituality and spiritual awakening &bull; Women's wellbeing and emotional health &bull; Midlife reinvention and personal growth &bull; Healing from trauma, grief and heartbreak &bull; Intuition, mindfulness and resilience &bull; Relationships and self-discovery &bull; Near-death experiences and consciousness &bull; Life purpose, courage and soulful living
These are honest, uplifting conversations that will inspire you to think differently, reconnect with yourself, and embrace the woman you're becoming.
If you're ready to live with more courage, joy, purpose and soul, you've found your community.
New episodes every week.
Because midlife isn't a crisis. It's an awakening.

Hey Soul Sista is the podcast for women who are ready to live with more joy, purpose, and SOUL! If you’re feeling the pull to re-discover yourself, embrace new possibilities, and create a life that truly lights you up, you’re in the right place.

Hey Soul Sista with Mel Histon

Hey Soul Sista 

After surviving foster care, homelessness, and childhood trauma, Natalia Hogan is now using ultramarathon running and advocacy to change the lives of vulnerable young people.

She Survived Foster Care & Homelessness — Now She’s Changing Lives

Have you ever promised yourself, "This time will be different"… only to find yourself slipping back into the same habits, behaviours or patterns?

Whether it's emotional eating, people-pleasing, unhealthy relationships, procrastination or simply struggling to stick with the changes you want to make, so many of us end up asking the same question:

Why do I keep doing this?

In this episode of Hey Soul Sista, psychologist Kaz Amos explains why lasting change is about so much more than willpower. Together, we explore what's really happening inside the brain, why we're wired to seek what's familiar, how our nervous system shapes our behaviour, and why understanding ourselves with compassion is often the key to breaking old patterns.

In this conversation, we discuss:

• Why we keep returning to behaviours we know aren't serving us
• The difference between knowing what to do and actually being able to do it
• Why your brain naturally prefers what's familiar
• How neural pathways influence your habits and behaviour
• The role of dopamine, stress and emotional regulation
• Why shame often keeps us stuck
• Practical ways to create lasting change with self-awareness and self-compassion

If you've ever felt frustrated with yourself for ending up back where you started, this episode will leave you with a completely different perspective—and hopefully a little more kindness towards yourself.

If you enjoyed this conversation, please follow Hey Soul Sista, leave a review, and share this episode with someone who might need to hear it.

Have you ever promised yourself, "This time will be different"&hellip; only to find yourself slipping back into the same habits, behaviours or patterns?
Whether it's emotional eating, people-pleasing, unhealthy relationships, procrastination or simply struggling to stick with the changes you want to make, so many of us end up asking the same question:
Why do I keep doing this?
In this episode of Hey Soul Sista, psychologist Kaz Amos explains why lasting change is about so much more than willpower. Together, we explore what's really happening inside the brain, why we're wired to seek what's familiar, how our nervous system shapes our behaviour, and why understanding ourselves with compassion is often the key to breaking old patterns.
In this conversation, we discuss:
&bull; Why we keep returning to behaviours we know aren't serving us &bull; The difference between knowing what to do and actually being able to do it &bull; Why your brain naturally prefers what's familiar &bull; How neural pathways influence your habits and behaviour &bull; The role of dopamine, stress and emotional regulation &bull; Why shame often keeps us stuck &bull; Practical ways to create lasting change with self-awareness and self-compassion
If you've ever felt frustrated with yourself for ending up back where you started, this episode will leave you with a completely different perspective&mdash;and hopefully a little more kindness towards yourself.
If you enjoyed this conversation, please follow Hey Soul Sista, leave a review, and share this episode with someone who might need to hear it.

Why do we keep going back to the habits and behaviours we know aren't good for us? Psychologist Kaz Amos explains why it's not about willpower—and how lasting change really happens.

Why You Keep Going Back to Old Habits (It's Not About Willpower) with Kaz Amos

Australian entertainer, comedian, author and broadcaster Em Rusciano joins Mel Histon to talk about her new live show, "Addicted to Love." But what unfolds is a deeply personal conversation about identity, AuDHD, self-worth, relationships, midlife, and why so many women spend their lives seeking validation before learning to choose themselves.

In this honest and thought-provoking episode, Mel and Em explore the patterns that keep so many women seeking validation, approval and the feeling of being "chosen."

Known for her fearless honesty and razor-sharp humour, Em shares how receiving an AuDHD diagnosis later in life helped her better understand herself, while opening the door to a much bigger conversation about identity, relationships and self-worth.

Together, Mel and Em discuss why so many women lose themselves trying to meet other people's expectations, and what it really takes to reclaim your voice, your confidence and your sense of self.

In this episode we explore:

• Em's journey following her AuDHD diagnosis
• The inspiration behind her show "Addicted to Love"
• Why so many women seek validation outside themselves
• People-pleasing and "good girl" conditioning
• Relationships, dating and choosing yourself after heartbreak
• Perimenopause, identity and midlife transformation
• Learning to trust yourself and let go of perfection
• Why self-worth changes everything

This conversation is funny, vulnerable, insightful and filled with those moments that make you stop and think, "I've never looked at it that way before."

If you've ever felt like you've spent your life trying to be enough for everyone else, this episode is for you.

Connect with EM RUSCIANO: 
Website: https://emrusciano.com/
Get tickets to 'Addicted to Love': https://emrusciano.com/addicted-to-love/
Em's podcast 'Emsolation' - Emsolation podcast
Instagram @emrusciano

Connect with MEL HISTON: 
Subscribe to make sure you hear the next instalment of Hey Soul Sista! 
Instagram @melissahiston
Instagram @heysoulsistapodcast
Watch the podcast video on YouTube: @heysoulsista
Spotify - https://open.spotify.com/show/6niLZqnSLAdilLmwzgWbgg?si=cfa5ec0db2154cdc
Apple Podcasts - https://podcasts.apple.com/au/podcast/hey-soul-sista-with-mel-histon/id1479778469
Website: heysoulsista.com 
Website: gotyourbacksista.com

 

Australian entertainer, comedian, author and broadcaster&nbsp;Em Rusciano joins Mel Histon to talk about her new live show,&nbsp;"Addicted to Love." But what unfolds is a deeply personal conversation about identity, AuDHD, self-worth, relationships, midlife, and why so many women spend their lives seeking validation before learning to choose themselves.
In this honest and thought-provoking episode, Mel and Em&nbsp;explore the patterns that keep so many women seeking validation, approval and the feeling of being "chosen."
Known for her fearless honesty and razor-sharp humour, Em shares how receiving an AuDHD diagnosis later in life helped her better understand herself, while opening the door to a much bigger conversation about identity, relationships and self-worth.
Together, Mel and Em discuss why so many women lose themselves trying to meet other people's expectations, and what it really takes to reclaim your voice, your confidence and your sense of self.
In this episode we explore:
&bull; Em's journey following her AuDHD diagnosis &bull; The inspiration behind her show "Addicted to Love" &bull; Why so many women seek validation outside themselves &bull; People-pleasing and "good girl" conditioning &bull; Relationships, dating and choosing yourself after heartbreak &bull; Perimenopause, identity and midlife transformation &bull; Learning to trust yourself and let go of perfection &bull; Why self-worth changes everything
This conversation is funny, vulnerable, insightful and filled with those moments that make you stop and think, "I've never looked at it that way before."
If you've ever felt like you've spent your life trying to be enough for everyone else, this episode is for you.
Connect with EM RUSCIANO:&nbsp;
<ul>
<li>Website: <a href="https://emrusciano.com/">https://emrusciano.com/</a></li>
<li>Get tickets to 'Addicted to Love': <a href="https://emrusciano.com/addicted-to-love/">https://emrusciano.com/addicted-to-love/</a></li>
<li>Em's podcast 'Emsolation' - <a href="https://podcasts.apple.com/au/podcast/emsolation/id1686849901">Emsolation podcast</a></li>
<li>Instagram <a href="https://www.instagram.com/emrusciano/">@emrusciano</a></li>
</ul>
Connect with MEL HISTON:&nbsp;
<ul>
<li>Subscribe to make sure you hear the next instalment of Hey Soul Sista!&nbsp;</li>
<li>Instagram @melissahiston</li>
<li>Instagram @heysoulsistapodcast</li>
<li>Watch the podcast video on YouTube: @heysoulsista</li>
<li>Spotify - <a href="https://open.spotify.com/show/6niLZqnSLAdilLmwzgWbgg?si=cfa5ec0db2154cdc">https://open.spotify.com/show/6niLZqnSLAdilLmwzgWbgg?si=cfa5ec0db2154cdc</a></li>
<li>Apple Podcasts - <a href="https://podcasts.apple.com/au/podcast/hey-soul-sista-with-mel-histon/id1479778469">https://podcasts.apple.com/au/podcast/hey-soul-sista-with-mel-histon/id1479778469</a></li>
<li>Website: heysoulsista.com&nbsp;</li>
<li>Website: gotyourbacksista.com</li>
</ul>
&nbsp;

Em Rusciano shares how her AuDHD diagnosis, relationships and new show "Addicted to Love" inspired a powerful journey towards choosing herself.

Em Rusciano on AuDHD, "Addicted to Love" & Learning to Choose Yourself

Brain fog, sudden chin hairs, mood swings, and feeling like you are losing your mind—if you are a woman over 40, it’s not just stress. It’s perimenopause.

In this episode, women’s health specialist Dr Shauna Watts breaks down the wildly fluctuating hormones that cause these unexpected changes. Host, Mel Histon, and Dr Shauna dive deep into the signs doctors frequently miss, how dropping estrogen impacts your brain, and the honest, evidence-based truth about Hormone Replacement Therapy (HRT) so you can finally get relief.

If you have been feeling uncharacteristic anxiety, fatigue, or just not like yourself lately, this conversation is the validation and medical clarity you have been looking for.

Topics Covered in This Episode:
The "Zone of Chaos": What perimenopause actually is and when it starts.
Brain Fog Explained: How dropping estrogen levels physically impact your brain health, memory, and cognition.
The Hidden Symptoms: Why changing hormones lead to unexpected changes like body composition shifts and chin hairs.
Demystifying Hormones and HRT: An honest, evidence-based look at the safety, side effects, and benefits of Hormone Replacement Therapy.

About Our Guest:Dr Shauna Watts is a respected Australian General Practitioner specializing in women's health, lifestyle medicine, and menopause management. She is passionate about empowering women with evidence-based education to navigate midlife changes with confidence and clarity.

Connect with DR SHAUNA WATTS: 
Website: https://youbydrshaunawatts.com.au/ 
Dr Shauna's podcast 'All About You' - https://www.allaboutyoupod.com/
Spotify - https://open.spotify.com/show/3YhnZ3pO6zaEOgFvIUo99b
Apple - https://podcasts.apple.com/au/podcast/all-about-you-with-dr-shauna-watts/id1720112408  Facebook  @YOUbyDrShaunaWattsNewcastle 
Instagram @youbydrshaunawatts

 

Connect with MEL HISTON: 
Subscribe to make sure you hear the next instalment of Hey Soul Sista! 
Instagram @melissahiston
Instagram @heysoulsistapodcast
Watch the podcast video on YouTube: @heysoulsista
Spotify - https://open.spotify.com/show/6niLZqnSLAdilLmwzgWbgg?si=cfa5ec0db2154cdc
Apple Podcasts - https://podcasts.apple.com/au/podcast/hey-soul-sista-with-mel-histon/id1479778469
Website: heysoulsista.com 
Website: gotyourbacksista.com

Brain fog, sudden chin hairs, mood swings, and feeling like you are losing your mind&mdash;if you are a woman over 40, it&rsquo;s not just stress. It&rsquo;s perimenopause.
In this episode, women&rsquo;s health specialist Dr Shauna Watts breaks down the wildly fluctuating hormones that cause these unexpected changes. Host, Mel Histon, and Dr Shauna dive deep into the signs doctors frequently miss, how dropping estrogen impacts your brain, and the honest, evidence-based truth about Hormone Replacement Therapy (HRT) so you can finally get relief.
If you have been feeling uncharacteristic anxiety, fatigue, or just not like yourself lately, this conversation is the validation and medical clarity you have been looking for.
Topics Covered in This Episode:
<ul data-sfc-root="ep" data-sfc-cb="" data-complete="true" data-processed="true" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 400; margin: 12px 0px 16px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);">
<li data-sfc-cp="" data-sfc-root="ep" data-sfc-cb="" data-hveid="CAEICBAA" data-complete="true" data-sae="" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 400; margin: 0px 0px 12px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);"><strong data-sfc-root="ep" data-sfc-cb="" data-complete="true" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 700; margin: 0px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);">The "Zone of Chaos": What perimenopause actually is and when it starts.</li>
<li data-sfc-cp="" data-sfc-root="ep" data-sfc-cb="" data-hveid="CAEICBAB" data-complete="true" data-sae="" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 400; margin: 0px 0px 12px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);"><strong data-sfc-root="ep" data-sfc-cb="" data-complete="true" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 700; margin: 0px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);">Brain Fog Explained: How dropping estrogen levels physically impact your brain health, memory, and cognition.</li>
<li data-sfc-cp="" data-sfc-root="ep" data-sfc-cb="" data-hveid="CAEICBAC" data-complete="true" data-sae="" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 400; margin: 0px 0px 12px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);"><strong data-sfc-root="ep" data-sfc-cb="" data-complete="true" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 700; margin: 0px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);">The Hidden Symptoms: Why changing hormones lead to unexpected changes like body composition shifts and chin hairs.</li>
<li data-sfc-cp="" data-sfc-root="ep" data-sfc-cb="" data-hveid="CAEICBAE" data-complete="true" data-sae="" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 400; margin: 0px 0px 12px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);"><strong data-sfc-root="ep" data-sfc-cb="" data-complete="true" data-copy-service-computed-style="font-family: &quot;Google Sans&quot;, Arial, sans-serif; font-size: 16px; font-weight: 700; margin: 0px; text-decoration: none; border-bottom: 0px rgb(10, 10, 10);">Demystifying Hormones and HRT: An honest, evidence-based look at the safety, side effects, and benefits of Hormone Replacement Therapy.</li>
</ul>
About Our Guest:Dr Shauna Watts is a respected Australian General Practitioner specializing in women's health, lifestyle medicine, and menopause management. She is passionate about empowering women with evidence-based education to navigate midlife changes with confidence and clarity.
Connect with DR SHAUNA WATTS:&nbsp;
<ul>
<li>Website: <a href="https://youbydrshaunawatts.com.au/">https://youbydrshaunawatts.com.au/</a>&nbsp;</li>
<li>Dr Shauna's podcast 'All About You' - <a href="https://www.allaboutyoupod.com/">https://www.allaboutyoupod.com/</a></li>
<li>Spotify - <a href="https://open.spotify.com/show/3YhnZ3pO6zaEOgFvIUo99b">https://open.spotify.com/show/3YhnZ3pO6zaEOgFvIUo99b</a></li>
<li>Apple - https://podcasts.apple.com/au/podcast/all-about-you-with-dr-shauna-watts/id1720112408&nbsp; Facebook <a href="https://studio.youtube.com/channel/UC7LjbZslykY2DQtEgCdnr2Q">&nbsp;@YOUbyDrShaunaWattsNewcastle&nbsp;</a></li>
<li>Instagram @youbydrshaunawatts</li>
</ul>
&nbsp;
Connect with MEL HISTON:&nbsp;
<ul>
<li>Subscribe to make sure you hear the next instalment of Hey Soul Sista!&nbsp;</li>
<li>Instagram @melissahiston</li>
<li>Instagram @heysoulsistapodcast</li>
<li>Watch the podcast video on YouTube: @heysoulsista</li>
<li>Spotify - <a href="https://open.spotify.com/show/6niLZqnSLAdilLmwzgWbgg?si=cfa5ec0db2154cdc">https://open.spotify.com/show/6niLZqnSLAdilLmwzgWbgg?si=cfa5ec0db2154cdc</a></li>
<li>Apple Podcasts - <a href="https://podcasts.apple.com/au/podcast/hey-soul-sista-with-mel-histon/id1479778469">https://podcasts.apple.com/au/podcast/hey-soul-sista-with-mel-histon/id1479778469</a></li>
<li>Website: heysoulsista.com&nbsp;</li>
<li>Website: gotyourbacksista.com</li>
</ul>

Women's health specialist Dr Shauna Watts reveals the truth about perimenopause symptoms like brain fog and chin hairs, and shares evidence-based insights on HRT.

She Survived Foster Care & Homelessness — Now She’s Changing Lives

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