Episodes

  • Wired and Tired: Your Perimenopause Survival Guide for Real Women

    Wired and Tired: Your Perimenopause Survival Guide for Real Women
    Feb 11 2026
    This is your Women's Health Podcast podcast.

    Welcome to Women's Health Podcast. I'm your host, and today we're diving deep into perimenopause, that transformative phase so many women navigate without enough real information. If you're experiencing irregular periods, mood swings, sleep disruption, or hot flashes, this episode is for you.

    Perimenopause is the transition period leading into menopause, and it's not something to just endure. According to functional medicine practitioners, this phase offers an opportunity to understand your body better and make choices that serve your long-term wellness. The symptoms vary wildly from woman to woman, which is why personalized care matters so much.

    Let's talk about what's actually happening. Your hormone levels fluctuate dramatically during perimenopause, affecting everything from your sleep quality to your stress resilience. Many women wake up feeling tired but wired, struggling to get enough fuel in their bodies. According to exercise physiologist Dr. Stacy Sims, whose research has revolutionized how women approach fitness during hormone changes, women's bodies respond differently to exercise and nutrition than men's do. The programs that work like magic for your partner might leave you frustrated and exhausted because women are not small men. Your cardiovascular stress response is different, your muscle composition is different, and your nutritional needs shift during perimenopause.

    Now here's what empowerment looks like during this phase. According to the World Health Organization, empowerment is the process by which people gain control over factors that shape their lives. In perimenopause care, this means becoming an active partner in your treatment decisions rather than passively accepting whatever's suggested. You deserve balanced information about all your options.

    Treatment approaches are diverse. Some women find relief through lifestyle changes alone, including regular exercise tailored for female physiology, stress management through practices like yoga and meditation, quality sleep, and nutritional support. Others benefit from hormone replacement therapy using plant-based bioidentical hormones. Botanical medicine including black cohosh and ashwagandha can support hormone balance. Low-dose antidepressants help some women manage mood fluctuations. Complementary therapies like acupuncture address hot flashes and sleep issues, while practices like craniosacral therapy help your nervous system shift into rest and digest mode.

    The key insight here is that your perimenopause experience is uniquely yours. Effective management requires a multidisciplinary team including your gynecologist, exercise specialists, and mental health support working together with you to create a personalized plan. This collaborative approach means you're not following a one-size-fits-all protocol but rather co-creating a strategy that honors your values, your lifestyle, and your health goals.

    Your experiences matter. Connecting with other women navigating perimenopause through support groups or community helps reduce the isolation many feel during this transition. Sharing experiences destigmatizes perimenopause and builds emotional resilience.

    This is your reminder that perimenopause is not a deficiency or a problem to fix. It's a natural transition deserving informed, compassionate care on your terms.

    Thank you for tuning in to Women's Health Podcast. Please subscribe for more conversations empowering you through every stage of your health journey. This has been a quiet please production, for more check out quietplease.ai.

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    4 mins
  • Reclaim Your Power: Mastering Perimenopause from Hot Flashes to Hormone Balance

    Reclaim Your Power: Mastering Perimenopause from Hot Flashes to Hormone Balance
    Feb 9 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 chaotic but is yours to master. Perimenopause often starts in your 40s, bringing hot flashes, night sweats, mood swings, brain fog, and irregular periods as estrogen levels fluctuate wildly. But here's the truth: this isn't a crisis; it's a call to reclaim your vitality.

    Imagine waking up tired but wired, just like the busy mom Dr. Stacy Sims describes in her groundbreaking work on women's exercise physiology. In her interview on the Mel Robbins Podcast, she busts the myth that women are small men, explaining how our hormones demand protein-focused breakfasts and strength training over endless cardio to build muscle and steady energy. Listeners, swap that morning smoothie for eggs with spinach—your body will thank you by curbing those cravings and hot flashes.

    Let's bring in our expert, Dr. Ronnif Farrismd, a champion for normalizing these changes. Dr. Farrismd, what are the first signs listeners should track? She'd say start journaling symptoms like sleep disruptions or anxiety to spot patterns. How does lifestyle shift the game? According to Premier OBGYN of Ridgewood, regular exercise, yoga for stress, and a nutrient-rich diet slash symptoms dramatically. Dr. Farrismd recommends naturopathic gems like supplements alongside medical options—hormone replacement therapy, or HRT, restores balance for many, easing hot flashes as noted by Every Mother and Jean Hailes experts.

    Dr. Farrismd, for those wary of HRT? Non-hormonal aids shine: selective serotonin reuptake inhibitors, or SSRIs, tame mood swings per HelloClue research, while Dr. Richard Levine at Premier OBGYN praises blood pressure meds for flashes without hormones. And empowerment? The Lancet series by Andrea LaCroix urges shared decisions—demand info from your doctor, track symptoms, join online communities to ditch gaslighting, as Blooming Leaf Counseling advises.

    Listeners, you're not alone; perimenopause empowers you to advocate fiercely. Key takeaways: one, educate yourself on symptoms via Jean Hailes resources; two, fuel like Dr. Stacy Sims—protein first, sprint intervals twice weekly; three, blend HRT if right for you with yoga and therapy; four, build your circle for support. Thrive by owning this phase—your strongest self awaits.

    Thank you for tuning in, empowered women. 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
  • Navigating the Change: Your Perimenopause Roadmap to Feeling Like You Again

    Navigating the Change: Your Perimenopause Roadmap to Feeling Like You Again
    Feb 8 2026
    This is your Women's Health Podcast podcast.

    Welcome back to Women's Health Podcast, where we talk about the changes our bodies experience and how to feel confident navigating them. Today we're diving into perimenopause, that transitional phase that many women don't talk about nearly enough. If you're in your forties or early fifties and noticing shifts in your body and mind, this episode is for you.

    Perimenopause is the time leading up to menopause when your hormone levels begin to fluctuate. It's not an illness, it's a natural transition, but understanding what's happening can completely change how you move through this phase of your life. During perimenopause, you might experience hot flashes, night sweats, mood changes, or vaginal dryness. These symptoms can vary widely from woman to woman, and that's completely normal.

    The good news is that you have options. According to medical professionals focused on women's empowerment, various medical and non-medical interventions can help you manage these symptoms. Menopausal Hormone Therapy, previously called Hormone Replacement Therapy, can be effective for many women in managing hot flashes, night sweats, and vaginal dryness. However, it's not right for everyone, and the decision should be made on an individual basis considering your unique health needs and preferences.

    If hormone therapy isn't for you, there are other routes. Non-hormonal medications like certain antidepressants can help manage symptoms. These medications work differently in your body but can be equally effective for some women.

    Beyond medication, lifestyle modifications play a crucial role in managing perimenopause. Regular exercise, a balanced diet, and stress management techniques like yoga or meditation can significantly reduce symptoms and improve your overall wellbeing. These approaches work best when combined with support from your healthcare provider and your community.

    Speaking of community, if you're feeling unheard or misunderstood by your healthcare provider, you're not alone. Many women experience this during perimenopause. The powerful thing you need to remember is that you have agency in your own healthcare. Seek out online forums, social media groups, and local support networks where women are sharing their experiences. These communities provide validation, practical advice, and remind you that you're not isolated in this journey.

    The most important step is having conversations with your healthcare provider about what matters to you. The approach we should all embrace is one where you become an equal and active partner in your care decisions. Your healthcare provider should validate your experiences and provide balanced information about your options, whether that's lifestyle changes, hormone therapy, or other evidence-based treatments.

    Understanding perimenopause empowers you to advocate for yourself and navigate this transition with confidence and resilience. You deserve personalized care that matches who you are and what you need.

    Thank you so much for tuning in to Women's Health Podcast. Please subscribe so you don't miss future episodes where we continue talking about your health and your power. This has been a Quiet Please production. For more, check out quietplease dot ai.

    For more http://www.quietplease.ai


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    3 mins
  • Perimenopause Power: Why Your 40s Body Needs a New Playbook

    Perimenopause Power: Why Your 40s Body Needs a New Playbook
    Feb 7 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, Emma Thompson, and today we're diving into perimenopause – that transformative phase leading to menopause, often starting in your 40s, when estrogen levels fluctuate wildly, bringing hot flashes, mood swings, sleep disruptions, and weight shifts that can feel like your body's playing tricks on you.

    Picture this: You're Sarah, a 45-year-old marketing exec in New York City, juggling board meetings, soccer practices for your two teens, and suddenly, you're waking up drenched in sweat at 3 a.m., irritable by noon, and noticing your jeans fitting tighter despite the same kale salads and gym sessions. Sound familiar, listeners? You're not alone, and you're not broken. Perimenopause is your body's signal to adapt, not slow down. According to exercise physiologist Dr. Stacy Sims, author of Roar and The Next Level, women are not small men – our hormones demand a different approach to thriving.

    Imagine sitting down with Dr. Sims in our Boston studio, just like she did on the Mel Robbins Podcast. I'd ask her: Dr. Sims, for listeners like Sarah hitting perimenopause, what exercise mistakes are we making by following male-centric routines? She'd explain how long cardio sessions spike cortisol, worsening fat storage around the midsection as estrogen dips. Instead, empower yourself with short, intense resistance training – think squats, deadlifts, and pushes three times a week, 20 to 30 minutes, fueled by protein within 30 minutes post-workout. No more fasted morning runs that tank your energy.

    Next question: Nutrition feels impossible with busy schedules – how do we eat for hormone balance? Dr. Sims would say skip the carb-heavy breakfast if you're not hungry; opt for a savory protein-fat combo like eggs with spinach or Greek yogurt with nuts. Plants are great, but pair them with animal proteins for muscle preservation – creatine and omega-3s from salmon or supplements combat inflammation and brain fog. For Sarah, waking tired but wired, this shifts her from survival to strength.

    And metabolism? Perimenopause slows it, but Dr. Abbie Smith-Ryan, PhD, from the Peter Attia Drive podcast, stresses balancing resistance with aerobic work for busy women – two strength sessions plus one HIIT sprint weekly preserves muscle and bone health, key as estrogen wanes.

    Listeners, here's your empowerment toolkit: Track symptoms in a journal to spot patterns. Prioritize sleep hygiene – cool room, no screens. Strength train smart, eat protein-first, and advocate with your doctor for options like hormone therapy if needed. You're resilient, capable, and entering your roar era – stronger, wiser, unapologetic.

    Thank you for tuning in to the Women's Health Podcast. Subscribe now for more episodes that fuel your power. 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
  • Bridging the Gap: Navigating Perimenopause with Power and Support

    Bridging the Gap: Navigating Perimenopause with Power and Support
    Feb 6 2026
    This is your Women's Health Podcast podcast.

    Welcome back to Women's Health Podcast. I'm your host, and today we're diving into a conversation that affects millions of women but often goes unspoken: perimenopause. This transition can feel overwhelming, but here's what you need to know—you have more control and support options than you might realize.

    Perimenopause is the bridge between your reproductive years and menopause itself. It's a natural transition, not an illness. During this time, your body experiences shifting hormones, and that can trigger symptoms like hot flashes, night sweats, mood changes, and sleep disruption. But let me be clear: these symptoms are real, they matter, and they deserve attention.

    If you've felt unheard by healthcare providers or dismissed when describing what you're experiencing, you're not alone. Many women navigate perimenopause while facing what some call medical gaslighting, where their concerns get minimized. That's why self-advocacy becomes absolutely essential. Understanding your own symptoms, tracking changes over time, and being persistent in seeking support are your most powerful tools.

    So what actually works? The good news is you have multiple pathways forward. Hormone replacement therapy, or HRT, is one evidence-based option that can effectively ease hot flashes and night sweats by restoring hormone levels. If HRT isn't right for you, there are alternatives. Non-hormonal medications like certain antidepressants, specifically selective serotonin reuptake inhibitors or SSRIs, can help manage symptoms. Many women also find relief through lifestyle modifications that shouldn't be underestimated: regular exercise, balanced nutrition, and stress management practices like yoga or meditation.

    Here's something important that exercise physiologist Dr. Stacy Sims emphasizes in her research: women are not small men. This means the fitness and nutrition approaches that work for men often backfire for women. During perimenopause especially, you need exercise and fueling strategies designed specifically for your body's hormonal reality.

    The key word in approaching perimenopause is empowerment. According to health professionals contributing to recent research published in the Lancet, an empowerment approach means you become an equal partner in your care decisions. Your healthcare provider should validate your experiences, give you balanced information about all available options, and encourage you to discuss your individual preferences to reach shared decisions together.

    Building community matters too. Connecting with other women navigating perimenopause through online forums, social media groups, or local support networks provides validation and practical advice. You're not isolated in this experience. Many women are finding their voice, advocating for themselves, and discovering that perimenopause can actually become a time of growth and resilience.

    Your perimenopause journey is unique to you, and you deserve care and support that reflects that. Thank you for tuning in to Women's Health Podcast. Please subscribe so you don't miss future episodes exploring women's health at every stage of life. This has been a quiet please production, for more check out quiet please dot ai.

    For more http://www.quietplease.ai


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    3 mins
  • Perimenopause Power: Your Midlife Upgrade Starts Now

    Perimenopause Power: Your Midlife Upgrade Starts Now
    Feb 4 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, that powerful transition before menopause when your body shifts gears, typically starting in your 40s. It's not just hot flashes and mood swings; it's your chance to reclaim control and thrive. According to experts like Dr. Mary Claire Haver from The Galveston Diet and Dr. Stacy Sims, exercise physiologist extraordinaire, perimenopause brings fluctuating hormones like estrogen and progesterone, sparking symptoms from night sweats to brain fog.

    Picture this: You're in a meeting, suddenly a wave of heat crashes over you, but instead of shrinking back, you breathe deep, knowing you've got tools. Dr. Sims teaches us women aren't small men, so skip those grueling fasted workouts that drain you. Opt for short, intense sessions post-meal, like 12-minute strength circuits with weights, to boost metabolism and hormones. Pair it with a protein-rich breakfast, think Greek yogurt with berries, to stabilize energy and curb cravings.

    Now, imagine chatting with our guest expert, Dr. Ashley Barker from the Health and Her Podcast. Dr. Barker, what are the top three symptoms listeners report, and how can they track them for self-advocacy? She'd say hot flashes, sleep disruptions, and anxiety top the list—use apps like Clue or a simple journal to log them, then share with your doctor. Dr. Barker, is hormone replacement therapy, or HRT, safe for most? Absolutely, she explains; modern HRT via patches, gels, or vaginal rings from providers like those at Essentia Health restores balance, slashing hot flashes by up to 80 percent and protecting bones and heart, per recent Lancet studies. But personalize it—non-hormonal options like SSRIs or fezolinetant work wonders too.

    Dr. Barker, how does cognitive behavioral therapy fit in? CBT, as highlighted by Raveco Health, rewires negative thoughts, building resilience against mood dips. Add pelvic floor exercises for intimacy and bladder control, plus stress busters like yoga.

    Listeners, empowerment means demanding to be heard—no more gaslighting. Join communities like those on Blooming Leaf Counseling forums or SWHR's Menopause Toolkit. Lifestyle wins from Katie Ostrom MD: prioritize sleep, Mediterranean eats with omega-3s from salmon, and 30 minutes daily walks.

    Key takeaways: Track symptoms, demand tailored HRT or alternatives, train smart like Dr. Sims advises, seek CBT for mindset shifts, and build your circle. You're not declining; you're evolving into your strongest self.

    Thank you for tuning in, listeners. Subscribe now for more empowerment. 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
  • Women's Health Podcast: The Perimenopause Power Guide - Taking Control of Your Transition

    Women's Health Podcast: The Perimenopause Power Guide - Taking Control of Your Transition
    Feb 2 2026
    This is your Women's Health Podcast podcast.

    Welcome to Women's Health Podcast, where we talk about the changes that matter to you. Today, we're diving into perimenopause, that often-misunderstood transition that happens before menopause officially begins.

    Perimenopause can feel like your body is speaking a language you don't understand yet. Hot flashes, mood swings, sleep disruptions, and irregular periods become your new normal. But here's what matters: understanding what's happening gives you power over your own health journey.

    Let's start with what perimenopause actually is. It's the transition period where your body begins producing less estrogen and progesterone. This phase can last anywhere from a few months to over a decade, and every woman experiences it differently. Some notice changes in their twenties, while others don't experience them until their forties or fifties.

    The symptoms you might encounter include hot flashes, which can feel sudden and intense, vaginal dryness that affects comfort and intimacy, sleep disruptions that leave you exhausted, mood changes ranging from anxiety to depression, and cognitive shifts that make you feel foggy. You might also experience changes in urinary health and shifts in your metabolism.

    Now, let's talk about what you can actually do. Making lifestyle changes can be enough to manage symptoms for many women. A healthy diet, regular exercise, proper stress management, and getting enough sleep form the foundation of feeling better. These aren't just bandages; they address root causes of imbalance.

    If lifestyle changes alone don't provide relief, there are medical options. Hormone replacement therapy, or HRT, remains one of the most effective treatments available. It comes in many forms: patches, gels, pills, and vaginal creams. HRT restores hormonal balance and substantially reduces hot flashes, vaginal symptoms, and mood disturbances.

    For those who cannot use hormones, other options exist. Low-dose antidepressants can help with mood fluctuations and hot flashes. Some newer medications are also becoming available. Botanical medicines like black cohosh and evening primrose oil support hormone balance naturally for some women.

    Beyond medical treatments, holistic approaches matter too. Acupuncture may help with hot flashes. Craniosacral therapy encourages deep relaxation and shifts your nervous system from stress mode into rest mode. Pelvic floor exercises strengthen bladder control and address urinary concerns. Supplementation with magnesium, B vitamins, and vitamin D eases symptoms and supports hormone regulation.

    The most important piece? Seek personalized care. Your perimenopause journey is uniquely yours. Consulting healthcare providers who specialize in women's health ensures you get advice tailored to your specific situation, considering your symptom severity and personal preferences. Building a support network including medical professionals, support groups, and trusted friends provides essential emotional and practical assistance.

    Education empowers you to advocate for your own health confidently. Understanding perimenopause deeply means you can make informed treatment decisions and feel in control of this transition.

    Thank you for tuning in to Women's Health Podcast. I encourage you to subscribe so you never miss an episode about your health and wellbeing.

    This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins
  • Perimenopause Power: Your Body's Roar Era Starts Now

    Perimenopause Power: Your Body's Roar Era Starts Now
    Feb 1 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, empowering women just like you to thrive through perimenopause. Today, we're diving into this transformative time, turning confusion into confidence.

    Picture this: you're in your 40s, juggling career, family, and that inner fire that's always driven you. Suddenly, hot flashes hit like a summer storm, nightsweats soak the sheets, moods swing wildly, and sleep becomes a distant memory. According to the Mayo Clinic, perimenopause is your body's transition to menopause, marked by dropping estrogen levels causing irregular periods, vaginal dryness, brain fog, joint pain, low libido, bone loss, and even abdominal fat gain. PubMed research confirms these vasomotor symptoms like hot flashes and night sweats peak in the first four to seven years but can linger over a decade, while genitourinary issues worsen progressively. You're not alone, listener—most women worldwide face this, yet it's undertreated.

    But here's your power move: knowledge and action. Imagine chatting with Dr. Stacy Sims, the exercise physiologist behind books like Roar and The Next Level, who shattered myths on the Mel Robbins Podcast. Dr. Sims would tell you, "Women are not small men." Ditch the bro-science workouts; during perimenopause, fuel with protein and iron-rich plants upon waking, even if you're not hungry, to combat that tired-wired feeling. Pair short, intense strength sessions with recovery walks—her research shows this builds resilience against hormone shifts, slashing hot flash intensity and boosting metabolic health.

    Now, for treatments that reclaim your vitality. The NHS and Mayo Clinic agree hormone replacement therapy, or HRT, is the gold standard—estrogen via patches, gels, sprays, pills, or implants eases hot flashes, mood swings, vaginal discomfort, and even cuts risks of osteoporosis and heart disease. If you have a uterus, add progesterone as combined HRT or via an intrauterine system like Mirena. For vaginal dryness causing pain during sex or UTIs, low-dose vaginal estrogen creams, tablets, or rings deliver relief locally. Can't do hormones? Fezolinetant, or Veozah, blocks brain pathways triggering hot flashes, per Mayo Clinic. Antidepressants like SSRIs, gabapentin, or oxybutynin help too, alongside cognitive behavioral therapy for anxiety, sleep woes, and pain. Jean Hailes experts emphasize complementary wins: yoga, mindfulness, acupuncture, hypnosis, and weight loss to tame symptoms naturally.

    Listener, perimenopause isn't decline—it's your roar era. Key takeaways: Track symptoms, consult your GP for personalized HRT if under 60 and within 10 years of menopause onset, as PubMed notes its favorable benefit-risk ratio. Exercise like Dr. Sims prescribes, prioritize protein, and destigmatize this power surge. You've got the strength to navigate it all.

    Thank you for tuning in, empowering yourself today. 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