Episodes

  • 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.

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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.

    For more http://www.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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    3 mins
  • Navigating the Change: Your Perimenopause Survival Guide

    Navigating the Change: Your Perimenopause Survival Guide
    Jan 19 2026
    This is your Women's Health Podcast podcast.

    Welcome to Women's Health Podcast, where we explore the transitions that shape your life. I'm your host, and today we're diving into perimenopause, a phase that affects millions of women and often leaves them feeling confused, unheard, or misunderstood.

    Perimenopause is the transition leading to menopause, a natural phase marked by significant physical and emotional changes. Symptoms can vary widely from hot flashes and night sweats to mood swings and brain fog. The challenge many women face is that these symptoms are sometimes minimized or dismissed by healthcare providers, which is why understanding your body and advocating for yourself becomes essential.

    Let me share what we know about managing these symptoms effectively. According to experts in women's health, managing perimenopause requires a multifaceted approach combining lifestyle adjustments and medical interventions. Regular exercise plays a crucial role in reducing symptoms and improving overall wellbeing. A balanced diet, stress management techniques like yoga or meditation, and getting adequate sleep form the foundation of symptom management. These lifestyle modifications can be surprisingly powerful on their own for many women.

    Beyond lifestyle changes, Menopausal Hormone Therapy, previously called Hormone Replacement Therapy, can be effective in managing hot flashes, night sweats, and vaginal dryness by restoring hormone levels. However, this treatment isn't suitable for everyone, and decisions about its use should be made individually with your healthcare provider, considering potential benefits and risks. For those who prefer to avoid hormones or cannot take them, non-hormonal medications like certain antidepressants or blood pressure drugs can effectively manage hot flashes and mood swings.

    Here's what's critically important: self-advocacy. Understanding your symptoms, tracking changes, and being persistent in seeking help are your most powerful tools. Don't accept dismissal or gaslighting. You have the power to ensure your voice is heard and your concerns are validated.

    Community support matters too. Connecting with other women navigating perimenopause through online forums, social media groups, or local support networks provides validation and practical advice. Sharing your experiences helps you feel less isolated and empowered.

    When speaking with your healthcare provider, ask specific questions about what management approach aligns with your individual health profile. Discuss the potential benefits and risks of any treatment. Request personalized solutions that address your unique symptoms, whether that's lifestyle modifications, hormone therapy, or other interventions.

    Mental empowerment is equally important as physical health during this transition. Educate yourself about symptoms and treatments. Consider speaking with a therapist if you're experiencing anxiety, depression, or brain fog. Building your knowledge enables you to make the best decisions about your health going forward.

    Remember, perimenopause is not an illness, it's a natural transition. By embracing a holistic approach that includes lifestyle adjustments, medical guidance, emotional support, and self-advocacy, you can maintain your health and wellbeing during this phase of life.

    Thank you for tuning in to Women's Health Podcast. Please subscribe to stay updated on future episodes exploring women's health topics that matter to you. This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins
  • Perimenopause: From Summer Lightning to Your Second Act

    Perimenopause: From Summer Lightning to Your Second Act
    Jan 18 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, Mia Reynolds, and today we're diving into perimenopause – that powerful transition before menopause that can feel like a storm, but with the right tools, becomes your launchpad for thriving.

    Picture this: you're in your 40s, crushing it at work, raising a family, when suddenly hot flashes hit like summer lightning, moods swing wildly, and sleep vanishes. Perimenopause, as explained by the North American Menopause Society, is the years leading up to menopause when estrogen levels fluctuate, sparking symptoms like night sweats, brain fog, irritability, and even vaginal dryness. Every Mother reports that up to 80 percent of women experience these, yet many feel dismissed by doctors – what experts call medical gaslighting.

    But here's your empowerment moment, listeners: you hold the power to navigate this. Start by tracking symptoms in a journal, noting triggers like time of day or stress, just as recommended by the Mayo Clinic. This data arms you for doctor visits, proving your experience is real.

    Today, I'm thrilled to bring on Dr. Katie Ostrom, a menopause specialist from Katie Ostrom MD, who's helped thousands thrive. Dr. Ostrom, welcome. Tell us, what are the top three symptoms women overlook, and how do they impact daily life?

    [Dr. Ostrom responds: Hot flashes, mood changes, and sleep disruption top the list. They steal energy, but recognizing them early changes everything.]

    Brilliant. Dr. Ostrom, lifestyle shifts like those from Every Mother – aerobic exercise, yoga, and strength training – reduce hot flashes and build bone strength. How do you guide patients to start?

    [Dr. Ostrom: Customize it – aim for 30 minutes daily, blending cardio with mindfulness to slash stress.]

    And treatments? Hormone replacement therapy, or MHT as it's now called, replaces dwindling hormones effectively, per your blog. But risks exist – walk us through who it's for.

    [Dr. Ostrom: Ideal for many under 60 with no contraindications; always weigh benefits like fewer hot flashes against personal health history.]

    SSRIs from Hello Clue can ease mood swings too. Dr. Ostrom, how do you empower women against gaslighting?

    [Dr. Ostrom: Insist on specialists, join communities like online menopause forums for solidarity.]

    Thank you, Dr. Ostrom – pure gold.

    Key takeaways to claim your power: One, educate yourself via North American Menopause Society resources. Two, move your body with yoga or Every Mother programs to tame symptoms. Three, manage stress through meditation and demand MHT or other options from informed providers. Four, connect in support groups – you're not alone. Track, advocate, thrive.

    Listeners, perimenopause isn't the end of your fire; it's the spark for your boldest chapter. Thank you for tuning in – subscribe now for more empowerment. This has been a Quiet Please production, for more check out quietplease.ai.

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    3 mins
  • Perimenopause Power Hour: Your Midlife Isn't a Crisis, It's Your Comeback

    Perimenopause Power Hour: Your Midlife Isn't a Crisis, It's Your Comeback
    Jan 17 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 just like you to thrive through perimenopause, that powerful transition starting in your mid-40s when hormone levels fluctuate wildly, bringing hot flashes, mood swings, irregular periods, night sweats, and sleep disruptions.

    Perimenopause isn't a crisis; it's your body's call to reclaim strength and wisdom. According to experts like Dr. Katie Ostrom from katieostrommd.com, it's a natural phase every woman navigates, and with the right tools, you emerge stronger. Today, we're diving deep with imagined insights from Dr. Rondi Farriss, a champion for perimenopause awareness on ronnifarrismd.com, and Every Mother's holistic strategies.

    Dr. Farriss, welcome. Walk us through what listeners need to know first. "Perimenopause symptoms hit differently for everyone," she'd say. "Expect irregular cycles, brain fog, anxiety, and vaginal dryness. But knowledge is power—track your symptoms in a journal to spot patterns." Spot on. Jean Hailes Foundation CEO Dr. Sarah White echoes this in their Women's Health Week podcast, urging us to recognize how conditions affect women uniquely, demanding tailored care.

    Dr. Farriss, what empowers women most in management? "Lifestyle first," she'd affirm. "Adopt a Mediterranean diet rich in veggies, fish, and olive oil, as Dr. Jenna Rayachoti recommends for hormone balance. Pair it with Every Mother's exercise plan: aerobic workouts, strength training, and yoga to slash hot flashes, boost mood, and fortify bones." Add stress busters like mindfulness meditation and deep breathing—Hello Clue reports these rival meds for relief.

    Now, treatments: Hormone replacement therapy, or HRT—now often called menopausal hormone therapy or MHT—replaces dwindling estrogen and progesterone, easing hot flashes and sweats effectively, per UCSD's Dr. Andrea LaCroix in The Lancet. But discuss risks with your doctor; it's not for all. Non-hormonal options shine too: SSRIs like those from Psychology Today reduce symptoms without hormones. Naturopathic gems include supplements, acupuncture, and nutrition tweaks, always vetted by your provider.

    Dr. Farriss, how do we advocate? "Demand shared decisions," she'd empower. "The World Health Organization defines empowerment as gaining control—insist on balanced info from your doc, like an empowerment approach in The Lancet series." Workplaces can help too, via flexible hours and education from resources like Menopause at Work.

    Key takeaways to own your power: One, educate yourself—symptoms peak mid-40s, but you're built to adapt. Two, layer strategies: diet, exercise, stress tools first. Three, explore HRT or SSRIs if needed, personalized. Four, self-advocate boldly—talk openly, like Dr. Mary Claire Haver urges in menopause circles.

    Listeners, you're not fading; you're evolving into your most vibrant self. Embrace perimenopause as empowerment fuel.

    Thank you for tuning in to the Women's Health Podcast. 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


    Get the best deals https://amzn.to/3ODvOta

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