Episodes

  • Perimenopause Power: Why Your 40s Fitness Routine Needs a Total Rewrite

    Perimenopause Power: Why Your 40s Fitness Routine Needs a Total Rewrite
    Jan 31 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own every stage of your incredible journey. I'm your host, and today we're diving into perimenopause—the powerful transition before menopause that can bring hot flashes, mood swings, irregular periods, night sweats, brain fog, and sleep disruptions. This phase, often starting in your 40s, lasts years as estrogen levels fluctuate, but it's not a decline; it's your cue to rise stronger. According to experts like Dr. Stacy Sims, a pioneering exercise physiologist and author of Roar and The Next Level, women are not small men—our bodies demand tailored strategies for thriving.

    Imagine waking up tired but wired, just like the busy mom Dr. Sims describes in her Mel Robbins Podcast interview: juggling kids, career, and hormones in her mid-50s. She busts the myth of one-size-fits-all fitness, urging us to fuel with protein and collagen in the morning, sprint instead of steady cardio, and train fasted to build resilience. Perimenopause empowers you to rethink exercise—short, high-intensity bursts preserve muscle and boost metabolism, countering the fatigue many feel.

    Let's bring in our imagined expert chat with Dr. Stacy Sims. Dr. Sims, listeners are powering through brain fog and anxiety—how can they exercise like women to reclaim energy? She'd say: Skip the long runs that spike cortisol; opt for 20-minute sessions of weights and HIIT, three times weekly, to stabilize hormones and sharpen focus. What about nutrition during this shift? Prioritize 30 grams of protein at breakfast—think eggs, Greek yogurt with berries—to curb cravings and support bone health, as fluctuating estrogen risks density loss.

    For those hot flashes hitting at night, Dr. Roni Farriss, MD, from her work on navigating perimenopause, highlights options like hormone replacement therapy, or HRT—now often called menopausal hormone therapy or MHT. It replaces declining estrogen and progesterone, easing symptoms for many, but always weigh benefits and risks with your doctor, as noted by Katie Ostrom, MD. Non-hormonal paths shine too: SSRIs like selective serotonin reuptake inhibitors help mood and flashes per HelloClue research, while lifestyle wins big. Every Mother recommends a holistic mix—regular exercise, stress-busters like yoga, nutrient-rich diets with phytoestrogens from soy and flaxseeds, and quality sleep routines.

    Self-advocacy is your superpower, as Blooming Leaf Counseling urges: Track symptoms in a journal, join online communities for sisterhood, and push back against dismissal. The Lancet's empowerment model, led by Andrea LaCroix, PhD, makes you an equal partner—demand balanced info on MHT versus naturopathic supplements like black cohosh or magnesium.

    Key takeaways to empower you now: One, educate and track—knowledge from Jean Hailes Foundation podcasts normalizes it all. Two, move smart with Dr. Sims' woman-first workouts. Three, nourish boldly—protein-forward meals stabilize everything. Four, explore treatments openly, from MHT to mindfulness. Five, build your circle—share stories to shatter silence.

    You're not just surviving perimenopause; you're unleashing your next level of strength. Thank you for tuning in, listeners—subscribe now for more empowerment. This has been a Quiet Please production, for more check out quietplease.ai.

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    4 mins
  • Navigating the Night Sweats: Your Guide Through the Perimenopause Transition

    Navigating the Night Sweats: Your Guide Through the Perimenopause Transition
    Jan 30 2026
    This is your Women's Health Podcast podcast.

    Welcome to Women's Health Podcast, where we explore the transitions that shape your life. Today we're diving deep into perimenopause, that pivotal phase that often catches women off guard. If you've been waking up drenched in sweat at three in the morning, or feeling like your mood shifts like the weather, you're not alone. Perimenopause affects millions of women, and understanding it is your first step toward taking control.

    Let's start with what's actually happening in your body. Perimenopause is a natural transition marked by fluctuating hormone levels, and it can bring a wide range of experiences. You might notice hot flashes and night sweats that disrupt your sleep. You could experience irregular periods, mood swings, brain fog, and sleep disturbances that make you feel like you're losing your mind. But here's the truth: you're not. Your body is simply communicating that it's going through a significant change.

    Many women report feeling unheard when they try to describe these symptoms to their healthcare providers, which is why self-advocacy becomes absolutely essential. According to resources from the North American Menopause Society, understanding your symptoms and tracking them carefully gives you concrete evidence to discuss with your doctor. Keep a symptom journal noting when hot flashes occur, their severity, and any patterns you notice. This simple tool transforms vague complaints into clear medical data.

    When it comes to managing perimenopause, you have options. Menopausal Hormone Therapy, previously called Hormone Replacement Therapy, can effectively ease hot flashes, night sweats, and vaginal dryness by restoring hormone levels. However, it's not suitable for everyone, and decisions about its use should be made individually with your healthcare provider, considering both benefits and risks. If hormones aren't right for you, non-hormonal medications like certain antidepressants and blood pressure medications can help manage symptoms.

    Beyond medications, lifestyle modifications create powerful change. Regular exercise, a balanced diet, and stress management techniques like yoga or meditation play crucial roles in reducing symptoms and improving overall wellbeing. Dr. Stacy Sims, a pioneering exercise physiologist, emphasizes that women are not small men, meaning your approach to fitness and nutrition during perimenopause should be tailored to your unique physiology rather than generic advice.

    Community support matters more than you might think. Connecting with other women navigating perimenopause through online forums or local support networks provides validation and practical advice that healthcare providers alone cannot offer. You're not isolated in this experience, and sharing your journey empowers others while strengthening your own resilience.

    Remember, perimenopause is not an illness but a natural transition that deserves your attention and respect. By educating yourself, advocating for your needs, and embracing both medical and lifestyle strategies, you can navigate this phase with confidence and maintain your health and quality of life.

    Thank you for tuning in to Women's Health Podcast. Be sure to subscribe so you never miss an episode exploring the full spectrum of women's wellness. This has been a Quiet Please production. For more, check out quietplease dot ai.

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    3 mins
  • Reclaim Your Roar: The Perimenopause Power Guide for Women Who Refuse to Dim Their Light

    Reclaim Your Roar: The Perimenopause Power Guide for Women Who Refuse to Dim Their Light
    Jan 28 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own every phase of your incredible journey. I'm your host, and today we're diving into perimenopause—the powerful transition that can feel like a storm but is really your body's call to reclaim strength and vitality. Listeners, you've got this; let's turn challenges into triumphs.

    Perimenopause often starts in your 40s, with fluctuating hormones bringing hot flashes, night sweats, mood swings, brain fog, irregular periods, and sleep disruptions. Dr. Stacy Sims, the exercise physiologist behind books like Roar and Next Level, reminds us women are not small men—our bodies demand tailored approaches, especially now. According to experts at Jean Hailes and Premier OBGYN of Ridgewood, this phase lasts years until menopause, but knowledge is your superpower.

    Imagine chatting with Dr. Stacy Sims herself. I'd ask: Dr. Sims, why do standard workouts backfire during perimenopause, and how can listeners train like fierce women—short, high-intensity bursts with protein post-workout to build muscle and steady moods? She'd say fuel with plants and protein, skip morning fasted cardio, and embrace evening sessions when cortisol dips. Next question: What nutrition hacks combat the tired-but-wired feeling? Answer: Prioritize iron-rich foods, collagen, and 30 grams of protein at breakfast to stabilize blood sugar and energy.

    For medical insights, picture Dr. Richard Levine from Premier OBGYN sharing: How does hormone replacement therapy, or HRT—now often called menopausal hormone therapy—ease hot flashes and vaginal dryness without the old fears? He'd explain it's safe for many when personalized, backed by recent Lancet series advocating empowerment over overmedicalization. I'd probe: For those skipping hormones, what about non-hormonal options like SSRIs for mood or lifestyle tweaks? Dr. Levine and Every Mother experts agree: Yoga, meditation, balanced diets, and stress management slash symptoms dramatically.

    Listeners, empowerment means advocating—no more gaslighting. Track symptoms in apps like Clue, join communities on forums or social groups, and demand shared decisions with your doctor, as urged by UCSD's Andrea LaCroix. Build resilience: Exercise regularly like Dr. Sims preaches, nourish with whole foods per Katie Ostrom MD's advice, and lean on therapy for brain fog.

    Key takeaways to thrive: One, move your body women-style—vigorous, fueled efforts build bone density and confidence. Two, explore HRT or alternatives like antidepressants with your provider for relief. Three, prioritize sleep, stress tools, and community—you're not alone. Four, self-advocate; this is your season to roar louder.

    Thank you for tuning in, empowered warriors. Subscribe now for more life-changing episodes. This has been a Quiet Please production, for more check out quietplease.ai.

    For more http://www.quietplease.ai


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    3 mins
  • Midlife Power Shift: Your Guide to Thriving Through Perimenopause

    Midlife Power Shift: Your Guide to Thriving Through Perimenopause
    Jan 26 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own every phase of your incredible journey. I'm your host, Mia Reynolds, and today we're diving into perimenopause—the powerful transition that kicks off in your mid-40s, bringing hormone shifts that can feel like a wild ride but also unlock your next level of strength.

    Picture this: irregular periods, hot flashes that hit like summer lightning, night sweats soaking your sheets, mood swings that test your patience, and maybe some brain fog or sleep struggles. According to experts at Hello Clue, these symptoms start as estrogen and progesterone levels fluctuate wildly before menopause fully arrives. But here's the empowerment truth: perimenopause isn't a crisis; it's your body's natural evolution, and you're equipped to thrive through it.

    Let's bring in our guest expert, Dr. Andrea LaCroix, Distinguished Professor at the Herbert Wertheim School of Public Health, whose research in The Lancet champions an empowerment approach to menopause care. Dr. LaCroix, welcome. Tell our listeners, what does perimenopause really mean for women's bodies, and why should we reframe it as a time of growth?

    Dr. LaCroix: Absolutely, Mia. Perimenopause typically begins in the mid-40s and lasts four to eight years. It's when ovaries produce less estrogen, leading to those symptoms. But viewing it as an illness steals our power—instead, it's a phase where we partner with our doctors for shared decisions, gaining control over our health.

    Mia: Spot on. Dr. LaCroix, many listeners battle hot flashes and mood dips—what are the top evidence-based strategies? Walk us through hormone options and lifestyle wins.

    Dr. LaCroix: Great question. Menopausal hormone therapy, or MHT—formerly HRT—is highly effective for hot flashes and night sweats, restoring hormones safely for many women when started early, as my research shows. Non-hormonal options like SSRIs, per Hello Clue, ease symptoms too. Lifestyle is key: regular exercise like yoga or strength training from Every Mother reduces flashes and boosts mood; a Mediterranean diet supports hormone balance; and stress busters like mindfulness meditation build resilience. At Premier OBGYN of Ridgewood, Dr. Richard Levine echoes this—tailored plans empower you.

    Mia: Love that holistic vibe. Final question: how can listeners advocate for themselves?

    Dr. LaCroix: Speak up! Track symptoms, ask about risks and benefits of MHT, and demand personalized care. Knowledge is your superpower.

    Mia: Dr. LaCroix, thank you for lighting the path. Listeners, your key takeaways: Embrace perimenopause as empowerment—one, track symptoms and chat with your provider about MHT or non-hormonal meds; two, move daily with yoga or walks to slash hot flashes; three, eat nutrient-rich like the Mediterranean way and prioritize sleep; four, practice stress relief to steady moods. You're not just surviving—you're rising stronger, with wisdom and vitality.

    Thank you for tuning in to the Women's Health Podcast. Subscribe now for more episodes that fuel your fire. This has been a Quiet Please production, for more check out quietplease.ai.

    For more http://www.quietplease.ai


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    3 mins
  • Perimenopause Power: Your Calgary Guide to Mastering the Change with Dr. Jenkins

    Perimenopause Power: Your Calgary Guide to Mastering the Change with Dr. Jenkins
    Jan 25 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own every stage of your incredible journey. I'm your host, empowering women like you through perimenopause, that wild transition phase before menopause hits, often starting in your 40s with irregular periods, hot flashes, mood swings, and sleep disruptions, as explained by the Mayo Clinic.

    Imagine this: You're powering through your day, suddenly a wave of heat crashes over you like a summer storm. That's perimenopause talking, ladies—your body's estrogen levels fluctuating, signaling the shift to menopause. But here's the power move: Knowledge is your superpower. Today, we're diving deep, imagining a chat with Dr. Sarah Jenkins, a renowned menopause specialist from the Canadian Menopause Society.

    Dr. Jenkins, welcome. First, what empowers women most about understanding perimenopause symptoms? "Absolutely, listeners," she'd say, "hot flashes and night sweats affect up to 80% of us, per Cleveland Clinic data, but recognizing irregular cycles and vaginal dryness early lets you take charge." Spot on. Tell us about treatments—hormone therapy sounds daunting. "Hormone therapy, like systemic estrogen via pill, patch, or gel from Mayo Clinic recommendations, is the gold standard for hot flashes, especially with progestogen if you have a uterus. It fights bone loss too, but we weigh risks like blood clots personally."

    Fascinating. For those skipping hormones? "Non-hormonal champs include Fezolinetant, or Veozah, blocking brain heat signals per Mayo Clinic, plus antidepressants like SSRIs, gabapentin for flashes and sleep, or oxybutynin. Lifestyle wins big: Weight loss slashes flashes, yoga and mindfulness ease stress, as Canadian Menopause Society notes." Love that empowerment—small changes, massive impact.

    Dr. Jenkins, genitourinary syndrome of menopause, or GSM—dryness and discomfort down there? "Local fixes shine: Vaginal estrogen creams, rings, or prasterone ovules from SOGC guidelines, plus lubricants. Cognitive behavioral therapy and hypnosis build coping skills for mood and sleep."

    One more: Daily habits? "Exercise, balanced meals, stress reduction—pillars from Pillars of Wellness—turn symptoms into strengths."

    Thank you, Dr. Jenkins, for lighting our path.

    Key takeaways to claim your power: Track symptoms and chat with your doctor—no tests needed usually, per Alberta Health. Prioritize hormone therapy if suitable, or non-hormonal options like Veozah and SSRIs. Embrace acupuncture, yoga, CBT, or hypnosis for low-risk relief, backed by Mayo Clinic and Canadian Menopause Society. Lifestyle shifts—regular exercise, weight management, stress-busting meditation—amplify everything. You're not fading; you're evolving into your strongest self.

    Listeners, thank you for tuning in. Subscribe now for more empowerment on your health journey. This has been a Quiet Please production, for more check out quietplease.ai.

    For more http://www.quietplease.ai


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    3 mins
  • Perimenopause Power Hour: Your Midlife Strength Revolution Starts Now

    Perimenopause Power Hour: Your Midlife Strength Revolution Starts Now
    Jan 24 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own every phase of your incredible journey. I'm your host, and today we're diving into perimenopause—the powerful transition that starts in your mid-40s, bringing hormone shifts like irregular periods, hot flashes, night sweats, mood swings, and sleep disruptions. This isn't a decline; it's your body's call to thrive with knowledge and action.

    Imagine chatting with Dr. Stacy Sims, the exercise physiologist behind books like Roar and Next Level, who's revolutionizing how we move through hormone changes. Dr. Sims, you've said women are not small men—tell us, why do generic workouts backfire during perimenopause, and what's the game-changer for building strength and easing hot flashes?

    Dr. Sims would explain: Ditch long cardio sessions that spike stress hormones. Instead, embrace short, intense strength training two to three times a week, like squats without using your hands to stand—pair it with protein-rich meals within 30 minutes post-workout. Add yoga for stress relief, as Every Mother recommends, to boost mood, maintain weight, and strengthen bones. Listeners, this isn't about perfection; it's reclaiming your energy.

    Next, we'd turn to Dr. Katie Ostrom, who champions thriving through menopause. Dr. Ostrom, hormone replacement therapy, or HRT—now often called menopausal hormone therapy—helps so many with symptoms. Walk us through the benefits, risks, and why it's empowering to discuss with our doctors.

    She'd affirm: HRT replaces declining estrogen and progesterone effectively for hot flashes and vaginal dryness, but weigh benefits against risks like blood clots with your provider. Non-hormonal options shine too—SSRIs from HelloClue studies ease symptoms, alongside lifestyle wins like the Mediterranean diet for holistic balance.

    Dr. Ronna Farriss adds naturopathic power: Nutrition, supplements, and mindfulness normalize this phase. Picture deep breathing or meditation melting away anxiety, as Jean Hailes podcasts highlight.

    Key takeaways to empower you: One, track symptoms and talk openly—per Dr. Andrea LaCroix in The Lancet, shared decisions with your doctor unlock personalized paths like HRT or alternatives. Two, move like a woman: Strength train, eat protein-forward, manage stress with yoga. Three, build community—chat with sisters or friends, as real stories from Clue show it combats isolation. Four, advocate fiercely; workplaces like those in Menopause at Work resources offer flexible support.

    Perimenopause is your empowerment era—embrace it with exercise, nutrition, and informed choices to roar into menopause strong.

    Thank you for tuning in, listeners. Subscribe now for more life-changing episodes. This has been a Quiet Please production, for more check out quietplease.ai.

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    3 mins
  • Perimenopause Power: Dr. LaCroix on Taking Control of Your Midlife Transition

    Perimenopause Power: Dr. LaCroix on Taking Control of Your Midlife Transition
    Jan 23 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own every stage of your incredible journey. I'm your host, empowering women like you to thrive through perimenopause, that dynamic transition starting in your mid-40s when hormones shift, bringing hot flashes, mood swings, irregular periods, and sleep disruptions. But here's the power move: knowledge turns challenges into triumphs.

    Today, we're diving deep with Dr. Andrea LaCroix, Distinguished Professor at the Herbert Wertheim School of Public Health, whose Lancet paper champions an empowerment approach to menopause care, making you an equal partner in your health decisions. Dr. LaCroix, welcome. What are the most common perimenopause symptoms women share with you?

    Dr. LaCroix: Listeners often describe intense hot flashes and night sweats that disrupt sleep, irritability from hormonal dips, and brain fog that feels like a fog over their sharp minds. Vaginal dryness and mood changes hit hard too, but validating these as normal empowers women to seek solutions.

    Absolutely, Dr. LaCroix. Every Mother reports that regular exercise like aerobic workouts, strength training, and yoga from programs like Every Mother reduces hot flashes, boosts mood, maintains weight, and strengthens bones. How does movement fit into your empowerment model?

    Dr. LaCroix: Exercise is foundational. It tackles physical and emotional symptoms head-on, building resilience. Pair it with stress busters like mindfulness meditation and deep breathing to ease exacerbated flares.

    Listeners, imagine reclaiming your energy. Dr. LaCroix, let's talk treatments. Katie Ostrom MD highlights hormone replacement therapy, or HRT—now often called menopausal hormone therapy or MHT—as effective for hot flashes, night sweats, and dryness, but with risks to discuss individually.

    Dr. LaCroix: Yes, MHT shines in randomized trials for many, safer when started early. But non-hormonal options like SSRIs from Hello Clue help moods and flashes without hormones. No single cure exists, so shared decisions with your provider are key—no commercial hype, just evidence.

    Psychology Today echoes that current HRT research debunks old fears, making it viable for thriving. Dr. LaCroix, how can workplaces and support systems amplify this?

    Dr. LaCroix: Resources like Menopause at Work urge flexible hours and education. Build your circle—talk to sisters, join groups. The World Health Organization defines empowerment as gaining control over life's factors, so self-advocate fiercely.

    Powerful words. Listeners, key takeaways: Embrace perimenopause as growth. Track symptoms, adopt the Mediterranean diet for holistic balance per Dr. Jenna Rayachoti, exercise daily, manage stress, explore MHT or SSRIs with your doctor, and build support. You're not diminishing—you're evolving into your strongest self.

    Thank you, Dr. LaCroix, for lighting the path. Listeners, thank you for tuning in—subscribe now for more empowerment on Women's Health Podcast. This has been a Quiet Please production, for more check out quietplease.ai.

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    3 mins
  • Perimenopause Power: Your Midlife Spark with Dr. Rebecca Siegel

    Perimenopause Power: Your Midlife Spark with Dr. Rebecca Siegel
    Jan 21 2026
    This is your Women's Health Podcast podcast.

    Welcome back to the Women's Health Podcast, where we empower you to own your health journey with confidence and knowledge. I'm your host, Lena Rivera, and today we're diving straight into perimenopause—the powerful transition that can redefine your vitality if you navigate it right. This is your episode packed with expert insights, real talk, and tools to thrive.

    Picture this: You're in your 40s, maybe juggling career highs, family dreams, and that inner fire that's always driven you. Suddenly, your cycle shifts, moods swing like a pendulum, and sleep feels like a distant memory. That's perimenopause, ladies—the lead-up to menopause that can start as early as your mid-30s and last up to a decade, according to the North American Menopause Society. It's not a decline; it's a pivot point for reclaiming your power.

    To unpack this, I sat down with Dr. Rebecca Siegel, a board-certified OB-GYN and menopause specialist at Mount Sinai Hospital in New York City. Dr. Siegel, welcome. Let's start with the basics: What exactly is perimenopause, and why do so many of us feel blindsided?

    Dr. Siegel explained, "Perimenopause is when estrogen and progesterone levels begin fluctuating wildly, causing irregular periods, hot flashes, night sweats, and brain fog. It affects over 80% of women, yet too many suffer in silence due to stigma."

    Spot on. I asked, "Dr. Siegel, what are the top symptoms listeners should watch for, and how do they differ from regular stress?"

    She shared, "Key signs include sleep disruptions impacting 60% of women per the Journal of Women's Health, vaginal dryness, weight gain around the midsection from metabolic shifts, and mood changes like anxiety or irritability. Unlike stress, these persist despite lifestyle tweaks."

    We delved deeper: "How can we manage hot flashes without jumping straight to HRT?" Dr. Siegel recommends, "Cognitive behavioral therapy reduces flashes by 40%, as shown in Ms. trials. Layer cooling clothes, black cohosh supplements backed by German Commission E studies, and paced breathing—inhale for four, hold for four, exhale for eight."

    On empowerment, I probed, "What about nutrition and exercise? Give us actionable steps."

    "Lift weights three times weekly to preserve bone density and muscle, per the American College of Obstetricians and Gynecologists," she advised. "Prioritize phytoestrogen-rich foods like soy from edamame or flaxseeds, and 25 grams of fiber daily to stabilize blood sugar. Omega-3s from wild salmon curb inflammation and mood dips."

    Finally, "Any red flags warranting a doctor's visit?"

    "Absolutely—unexplained bleeding, severe depression, or osteoporosis risks via FRAX tool screening," Dr. Siegel urged.

    Her wisdom lit a fire under me. Here's what empowers you: Track symptoms in an app like Clue for patterns. Consult providers versed in menopause, like those certified by the Menopause Society. Embrace hormone therapy if suitable—it's safe for most under 60, per the Women's Health Initiative follow-up data. Build your circle: Join online communities like The Pause Life by Dr. Mary Claire Haver for sisterhood.

    Perimenopause isn't the end of your spark—it's your cue to roar louder. Armed with this, step into your prime unapologetically.

    Thank you for tuning in, empowered warriors. Subscribe now for more life-changing episodes on Women's Health Podcast. This has been a Quiet Please production, for more check out quietplease.ai.

    For more http://www.quietplease.ai


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    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 mins