Episodes

  • Perimenopause Power: Navigating the Change with Dr. Lisa Martinez

    Perimenopause Power: Navigating the Change with Dr. Lisa Martinez
    Nov 13 2025
    This is your Women's Health Podcast podcast.

    Welcome to the Women’s Health Podcast, the show that champions women’s wellness and empowerment every episode. Today, we’re tackling perimenopause—a stage that every woman’s body will encounter, yet one so many of us are left feeling unprepared for. Let’s get to the heart of it, with facts, expert insights, and your voices.

    Perimenopause isn’t just the years before menopause—it’s the beginning of big hormonal changes that can disrupt sleep, zap your energy, switch up your mood, and turn your periods unpredictable. It usually starts in your 40s, but for some women, the journey begins even earlier. These changes can affect everything from your relationships to your performance at work, and even your confidence. But here’s the good news: knowledge is power, and having open conversations can break the stigma and bring support.

    To help us dive deeper, I’m joined today by Dr. Lisa Martinez, an OBGYN who’s been advocating for women’s health for over two decades. Dr. Martinez, let’s start with the basics. What exactly is happening in our bodies during perimenopause? Are there warning signs listeners should watch for that often get overlooked? And how can someone tell the difference between perimenopause and other health issues that might mimic those symptoms?

    Next, I’d love to ask about emotional health. Research from the Women’s Health Initiative has shown that some women experience more anxiety or depression around perimenopause. Dr. Martinez, is this hormonal, or do lifestyle factors like stress and sleep play a bigger role? What can women do daily to protect their mental well-being during this time?

    Now, let’s get practical. Many listeners want to know about managing symptoms—those notorious hot flashes, night sweats, and mood swings. Dr. Martinez, what are your top recommendations for healthy lifestyle changes, and are there treatments that really work? Should women consider hormone therapy, or are there alternative approaches worth exploring?

    Finally, I want to address advocacy and self-care. A recent qualitative study led by Kris Teow at University College London found women crave being heard and supported, especially in the workplace and at home. Dr. Martinez, what advice do you have for women who feel dismissed or alone through this transition? How can partners, families, and even employers support women better?

    Let’s wrap up with some key takeaways: First, remember you’re not alone. Perimenopause is a powerful and natural transition, not something to fear or hide. Track your symptoms, advocate for yourself, and ask questions—knowledge is the first step toward empowerment. Second, invest in your physical and mental health with regular movement, mindful nutrition, and self-care rituals. And third, seek support—reach out to health professionals, share your journey with friends, or connect with women’s health communities. The more we talk openly, the stronger our community becomes.

    Thank you for tuning in to the Women’s Health Podcast. If today’s episode spoke to you, or someone you care about, subscribe and join us as we continue to break barriers in women’s wellness. This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins
  • Perimenopause Power: Navigating the Change with Knowledge and Grace

    Perimenopause Power: Navigating the Change with Knowledge and Grace
    Nov 10 2025
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast. Today, we’re diving into one of the most pivotal, yet misunderstood, transitions in a woman’s life: perimenopause. If you’re noticing your body changing, your moods shifting, and your sleep patterns thrown off—and you don’t know whether to call it aging, stress, or something else—you’re in the right place. Let’s get straight to it.

    Perimenopause typically begins in your 40s, but for some women, it starts earlier. This phase can last several years before menopause officially sets in, bringing an evolving list of physical and emotional symptoms. According to Dr. Shamsah Amersi, a leading gynecologist in Santa Monica, perimenopause is when estrogen levels fluctuate, causing a range of effects like irregular periods, hot flashes, night sweats, brain fog, and even changes in libido. It is not just about periods ending—it's a multi-dimensional experience impacting your whole well-being.

    But here's the empowering message: knowledge is the first step in taking charge of your health. Dr. Elina Zeldina at Premier OBGYN in New Jersey reminds us that each woman's perimenopause journey is unique, warranting solutions that fit her life and needs. Today, I’m thrilled to welcome Dr. Zeldina for our expert conversation.

    Dr. Zeldina, many listeners are hearing the term ‘perimenopause’ for the first time or are unsure if what they’re experiencing—like mood swings or sleep troubles—might be related. What are the earliest signs, and how can women distinguish these from everyday stress or other life changes?

    Let’s talk treatment. For those overwhelmed by symptoms, where should they start? What role does hormone replacement therapy play, and are there non-hormonal options?

    Lifestyle sources often mention nutrition and exercise. Can you speak about practical daily habits—perhaps specific foods or fitness routines—that can reduce the intensity of perimenopausal symptoms?

    Mental health is often overlooked. How can women address the emotional side—irritability, brain fog, low mood? When is it time to consult a professional, and what support systems should women seek out?

    Lastly, some women feel isolated or even embarrassed by what’s happening. What words of advice or encouragement would you give to those struggling to talk about perimenopause with friends, family, or even their doctor?

    Dr. Zeldina’s insights make it clear: while the challenges of perimenopause are very real, support, information, and tailored medical care can transform this experience into a powerful passage rather than a silent struggle. Dr. Haleema Sheikh from the Marion Gluck Clinic stresses that education and open conversation empower women to become advocates for their own health. This is your body, your journey.

    So here are some key takeaways. First, don’t dismiss your symptoms or try to ‘tough them out’ alone—there is help out there, from hormone therapy to lifestyle changes to the support of a caring professional. Second, diet and exercise really do help—making time for yourself is not selfish, it’s essential. And third, start talking. Whether it’s with your friends, your doctor, or a trusted podcast community, your story matters and your questions deserve answers.

    Thank you for tuning in to the Women's Health Podcast. If you found today’s episode helpful, please subscribe and share it with other women navigating this journey. This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins
  • Perimenopause Power: Navigating the Change with Knowledge and Grace

    Perimenopause Power: Navigating the Change with Knowledge and Grace
    Nov 9 2025
    This is your Women's Health Podcast podcast.

    Welcome to the Women’s Health Podcast. I’m your host, and today we’re diving straight into perimenopause—a topic that every woman deserves to understand, embrace, and feel empowered to manage. Perimenopause isn’t just a medical milestone; it’s a transformative journey that can impact your body, emotions, and life in profound ways. Yet, far too often, it goes unspoken, misunderstood, or even stigmatized. Let’s change that—today, right here.

    Perimenopause, according to experts at the Cleveland Clinic and Mayo Clinic, marks the natural transition leading up to menopause, often starting for women in their 40s, though it can appear earlier for some. During perimenopause, hormone levels fluctuate and can lead to symptoms like hot flashes, irregular periods, sleep disturbances, mood changes, and even joint pain. What’s truly empowering is knowing you are not alone—millions of women globally are on this same path, and more of us are sharing our stories. As Dr. Mary Jane Minkin, host of the Menopause: Unmuted series, frequently states, open conversations can spark the knowledge and self-advocacy needed to thrive during this stage.

    I’m thrilled to welcome Dr. Ashley Barker, board-certified women’s health specialist and co-host of the Health and Her Podcast. Dr. Barker, let’s jump right in. Many listeners are experiencing symptoms but aren’t always certain if it’s really perimenopause. What are the earliest signs women should look for?

    Next, so many women still hear conflicting messages about treatment. What does the latest research say about hormone therapy and its risks versus its benefits? Are there new, non-hormonal options and when might these be right for someone?

    Can you talk about lifestyle changes—nutrition, movement, and stress management—that you’ve seen make a real difference for your patients during perimenopause?

    Mental health is often overlooked in this conversation. What are some ways women can protect their mood, manage anxiety or depression, and maintain a sense of wellbeing throughout these hormonal changes?

    Many listeners want practical advice. What are your top three actionable steps for women to start today in advocating for themselves through perimenopause?

    Thank you, Dr. Barker, for your expertise. I want to circle back to a few empowering takeaways. First, there is not one right way to navigate perimenopause. Treatments are individualized—hormone therapy can be highly effective for hot flashes and night sweats, but not everyone is a candidate. There are FDA-approved non-hormonal medications like fezolinetant for hot flashes, as well as antidepressants that can help with both vasomotor and mood symptoms. Always consult your own doctor to weigh the pros and cons and personalize any treatment plan.

    Second, holistic approaches matter—nutrition, regular exercise, mindfulness practices, and good sleep hygiene can help lessen the impact of symptoms and support bone and heart health. If you’re struggling, cognitive-behavioral therapy, yoga, and even acupuncture have shown benefits for some women.

    And finally: advocate for yourself. Ask questions. Seek providers who listen. Share your story—breaking the silence around perimenopause is itself an act of empowerment.

    Thank you for tuning into the Women’s Health Podcast. If today’s conversation resonated, please subscribe and share. You are not alone on this journey—empowerment is a community effort, and your health is worth it. This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins
  • Perimenopause Power Hour: Navigating the Change with Dr. Zeldina

    Perimenopause Power Hour: Navigating the Change with Dr. Zeldina
    Nov 8 2025
    This is your Women's Health Podcast podcast.

    Welcome to the Women’s Health Podcast, where knowledge is power and every conversation aims to put that power in your hands. Today we’re demystifying a phase nearly every woman will encounter but is too often left in the shadows—perimenopause. Whether you’re already sensing the changes or just curious, this conversation is all about embracing perimenopause as a season of empowerment, not fear or uncertainty.

    Perimenopause refers to the transitional years leading up to menopause. For many women, it starts in their 40s, but it can begin as early as the mid-30s. You might notice irregular periods, hot flashes, sleep disruptions, unexpected mood swings, or even forgetfulness. According to Dr. Haleema Sheikh at the Marion Gluck Clinic, the range of symptoms can feel overwhelming—but this is not a loss of control, it’s an invitation to ask new questions about your health and needs.

    To answer those questions, today I’m joined by Dr. Elina Zeldina of Premier OBGYN of Ridgewood. Dr. Zeldina, so many women describe perimenopause as a confusing and isolating time. What are the first signs women should look out for, and how can they distinguish perimenopause from everyday stress or hormonal changes?

    Next, I’ll ask about customizable treatment plans. Dr. Zeldina, every woman’s experience is unique. How do you approach care so that each patient feels heard, supported, and empowered throughout this transition?

    Let’s talk symptoms. Hot flashes and night sweats can really derail daily life. Some women find their sleep is disrupted, while others share that anxiety and low moods are their biggest challenges. Dr. Zeldina, what lifestyle adjustments have you seen make the biggest impact? And when should someone consider medical options like hormone replacement therapy?

    While HRT—hormone replacement therapy—remains the most effective proven strategy for symptom relief according to leading research from Yale Medicine, it’s not right for everyone. Non-hormonal medications such as certain antidepressants can help manage mood swings and even hot flashes, says the team at Hello Clue. I want to ask Dr. Zeldina: How do you help women weigh the pros and cons of each option and navigate decisions confidently?

    Nutrition matters too. Every Mother, a women’s health resource, recommends diet changes like adding calcium and vitamin D for bone health, incorporating phytoestrogens from soy, and prioritizing foods that support hormone balance. Physical activity—whether it’s yoga, strength training, or simply moving more—has been shown to ease both physical and emotional symptoms.

    Finally, I want to discuss empowerment. At the Marion Gluck Clinic, the philosophy is educating women about their hormones so that you, the patient, steer your own well-being. Dr. Zeldina, what advice do you give to women who are struggling to advocate for themselves and feel dismissed or misunderstood?

    Let’s wrap up with key takeaways. Knowledge is power: understanding perimenopause gives you a language for what you’re feeling and what to request from your provider. There’s no universal path—treatment can include lifestyle changes, personalized medical interventions, and ongoing support from trusted practitioners. And most importantly—this transition is not the end of vitality. It’s a new beginning.

    Thank you for tuning in to the Women’s Health Podcast. If you found today’s episode helpful, don’t forget to subscribe so you never miss a conversation that puts your wellbeing first. This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins
  • Perimenopause Decoded: Your Body, Your Journey, Your Power

    Perimenopause Decoded: Your Body, Your Journey, Your Power
    Nov 7 2025
    This is your Women's Health Podcast podcast.

    Welcome to the Women’s Health Podcast, where real women’s voices and expert advice come together to break taboos and empower you to take charge of your wellness journey. Today, we're diving straight into a topic that's both universal and too rarely discussed: **perimenopause**. For many women, this transition is shrouded in mystery, but it doesn’t have to be. I'm your host, and today, we're cutting through the confusion to bring you facts, stories, and hope.

    Perimenopause marks the years leading up to menopause—think of it as the body’s way of gradually preparing for a new phase. Unlike menopause, which starts after a year without periods, perimenopause is all about change: fluctuating hormones, new sensations, and often, a lot of questions. If you're noticing irregular cycles, hot flashes, night sweats, mood swings, or even sudden forgetfulness, you are not alone. In fact, according to experts at the Mayo Clinic and UCLA Health, these are some of the most common symptoms women experience around their 40s, sometimes a little earlier or later, and these transitions can last several years.

    I’ve invited Dr. Priya Patel, a specialist in women’s health at UCLA Health, to help us decode the science and provide actionable advice for this very real phase of life. Dr. Patel, we’re so glad to have you. First, can you walk us through the hormonal changes that happen during perimenopause, and why so many women are caught off guard by their symptoms?

    Many women wonder when they should seek help for perimenopausal symptoms. Dr. Patel, what are some common early signs to look for, and how can listeners tell when it’s time to talk with their healthcare provider?

    We hear about hot flashes and mood swings all the time, but is it true perimenopause can affect heart health, bone strength—or even lead to brain fog and sleep problems?

    There’s a lot of fear out there about hormone therapy. Could you explain when hormone therapy is appropriate, what risks exist, and what the newest research shows about its safety, especially for women in their 40s and early 50s?

    For those unable or unwilling to use hormones, what other treatments or lifestyle changes are proving effective—from medications like SSRIs and fezolinetant to mind-body techniques, healthy eating, and exercise routines?

    Women’s health is about choice and knowledge. For the women listening who are feeling frustrated or isolated by these changes, what words of encouragement or empowerment would you share?

    As we wrap up, here are some key takeaways. Perimenopause is a normal, healthy life stage—but the symptoms can vary wildly. You don’t need to suffer in silence. Hormone therapy is effective for many, but not the only option: non-hormonal medications and lifestyle changes like weight-bearing exercise, a heart-healthy diet, and prioritizing sleep can all make a difference. Most importantly, open conversations with your healthcare provider are vital–there are solutions personalized for you.

    Thank you for tuning in to the Women’s Health Podcast and taking this step toward owning your health. Don’t forget to subscribe for more honest conversations and expert insights that put women first. This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins
  • Perimenopause Power: Navigating the Journey with Dr. Zeldina

    Perimenopause Power: Navigating the Journey with Dr. Zeldina
    Nov 5 2025
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where empowerment meets education. Today, we're diving straight into a topic that touches millions of lives, yet is still shrouded in confusion—perimenopause. If you’re listening and in your forties or early fifties, or you know someone who is, chances are you’ve heard whispers about this transition, but what do we really know? Let’s strip away the mystery and get to the heart of what perimenopause means for women’s health.

    Perimenopause isn’t a disease—it’s a natural phase of life that marks the transition toward menopause. During this time, your hormones, mainly estrogen and progesterone, can fluctuate unpredictably. The result? Experiences like hot flashes, night sweats, mood swings, irregular periods, and even brain fog. But here’s the good news: understanding these changes is the first step to empowerment.

    I’m excited to welcome Dr. Elina Zeldina from Premier OBGYN of Ridgewood. With decades of experience supporting women, she reminds us that every journey is unique. What I want to ask Dr. Zeldina is: What are the first signs of perimenopause, and how can women tell the difference between everyday stress and hormonal shifts? Another important question: Which symptoms are “normal,” and when should someone reach out for medical advice?

    Another area we’ll explore is hormone replacement therapy, which experts like Dr. Richard Levine have described as effective for hot flashes and night sweats. But not everyone chooses hormones. So I want to ask about non-hormonal treatments—like antidepressants or blood pressure medications—and when they might be a better choice. Dr. Zeldina, what are the risks and benefits, and how can each woman find the approach that’s right for her?

    Lifestyle matters too, and every listener deserves practical tools. According to Every Mother, simple changes make a real difference. Is a Mediterranean diet with plenty of greens, nuts, and lean protein really linked to better hormone balance? How much does exercise—think regular walks, yoga, or strength training—impact symptoms? For women struggling with sleep, what routines do you suggest to get better rest?

    Dr. Haleema Sheikh at the Marion Gluck Clinic says bioidentical hormones can be life-changing, but she emphasizes mental health, education, and self-advocacy. So I want to ask: How can women stay empowered emotionally through the ups and downs of perimenopause? What strategies help with anxiety, brain fog, or mood challenges?

    As we wrap up, I want every listener to take away three key points. First, perimenopause is a powerful transition, not a medical crisis. Second, you have options—diet, exercise, stress reduction, medical therapies, and most importantly, education. Third, you are never alone. Reach out, ask questions, and build support around you.

    Thank you for tuning into the Women’s Health Podcast. Don’t forget to subscribe, share with your community, and join us next time as we continue to empower women—one conversation at a time.

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

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    4 mins
  • Perimenopause Power: Navigating the Change with Strength & Grace

    Perimenopause Power: Navigating the Change with Strength & Grace
    Nov 3 2025
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast. Today, we’re diving right into an essential topic affecting millions: perimenopause. This transition isn’t just a medical phase—it’s a powerful pivot point for women’s lives and well-being. Let’s talk about what perimenopause means, how it shapes our bodies and minds, and ways we can embrace this change with strength and knowledge.

    Perimenopause is the stage leading up to menopause, where hormone levels—especially estrogen—begin to fluctuate. The average age it starts is the early-to-mid 40s, but for some it can arrive sooner or later. Symptoms often sneak up before we expect them: irregular periods, hot flashes, night sweats, mood swings, sleep issues, and sometimes even changes in memory or concentration. According to Dr. Patil at UCLA Health, these symptoms are a result of hormonal shifts—but understanding them is the first step toward empowerment.

    Many listeners wonder: Do I need treatment, and what are my options? The most prominent approach is hormone therapy. As the Mayo Clinic and Yale Medicine highlight, systemic estrogen therapy is the most effective treatment for relieving hot flashes, night sweats, and protecting bone strength, but it’s not for everyone. If you still have your uterus, you’ll need to combine estrogen with progestogen. There are also localized treatments like vaginal estrogen to combat dryness and discomfort, and nonhormonal therapies such as SSRIs, Fezolinetant, gabapentin, and oxybutynin. Each option comes with unique risks and benefits—so tailored medical advice from your healthcare provider is critical.

    But treatment isn’t just about medication. Lifestyle choices are powerful. Dr. Patil and experts at the Cleveland Clinic encourage regular exercise, heart-healthy eating, prioritizing calcium and vitamin D for bone health, and maintaining good sleep habits. Activities like yoga, meditation, and mindfulness can ease stress and help regulate mood and sleep. Staying sexually active, or using suitable lubricants, can improve vaginal comfort and overall intimacy.

    Let’s turn now to expert insight. Imagine sitting down with Dr. Mary Jane Minkin, respected menopause advisor and host of the Women’s Health Podcast’s own “Menopause: Unmuted” series, I’d ask: What are the top misconceptions about perimenopause? How do lifestyle changes influence symptom management? Are there new treatments or research you find promising? And what advice do you give women reluctant to try hormone therapy? These are questions that put you, the listener, at the center of the conversation—empowering you to make informed decisions about your health.

    As we wrap up, here are key takeaways: Perimenopause is a normal transition with genuine challenges, but you have more options than ever. From advanced medical therapies to holistic strategies, finding what works for you is a journey of both self-discovery and advocacy. Stay open with your healthcare team, seek community, and remember—this stage can be an invitation to thrive, not just survive.

    Thank you for tuning into the Women’s Health Podcast. Subscribe so you never miss these vital conversations on empowerment and wellness. This has been a Quiet Please production, for more check out quiet please dot ai.

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    3 mins
  • Navigating the Change: Your Perimenopause Primer

    Navigating the Change: Your Perimenopause Primer
    Nov 2 2025
    This is your Women's Health Podcast podcast.

    Welcome back to the Women's Health Podcast. Today, we’re diving into perimenopause—a topic that affects millions, but doesn’t get nearly enough open, empowering conversation. Chances are, you, your friend, your sister, or someone you care for is navigating this transition. Let’s get right to it.

    Perimenopause is the stage leading up to menopause where hormone levels start to fluctuate, and periods become unpredictable. The changes can begin as early as your late 30s or early 40s and last several years. What does it actually feel like? For some, it’s sneaky—maybe sleeping is suddenly harder, you notice mood shifts, irregular cycles, or hot flashes that catch you off guard. The Mayo Clinic describes how symptoms can vary wildly, from hot flashes and night sweats to joint pain, brain fog, and changes in sexual health.

    Today, we’re grateful to be joined by Dr. Nina Patil from UCLA Health, who has been helping women navigate this journey for over twenty years. Dr. Patil, let’s start at the heart of it: Why is perimenopause still misunderstood, and what signs should women look out for early on?

    Dr. Patil explains that, for many women, perimenopause can feel like “your body’s flipping a switch—some changes happen slowly, others overnight.” She emphasizes noticing recurring symptoms: more intense PMS, sleep disruption, or even changes in skin and hair can be early clues. Another core message: Trust your instincts. If something feels different, don’t brush it off—bring it to your healthcare provider’s attention.

    So, how do we manage it all? Dr. Patil highlights a spectrum of treatments. Hormone therapy is the gold standard for tackling hot flashes and night sweats, but it’s not the only route. Medications like selective serotonin reuptake inhibitors—SSRIs—or new options like fezolinetant can help those who can’t or choose not to use hormones. For vaginal dryness and sexual discomfort, localized estrogen creams or rings work wonders. But every option comes with unique risks and benefits—it’s critical to talk them through with your doctor.

    Let’s shift to what you can control, right now, at home. Both Mayo Clinic and UCLA Health stress lifestyle’s enormous impact. Eating a heart-healthy, calcium-rich diet, moving your body—especially with weight-bearing exercise to protect your bones—reducing alcohol and caffeine, and finding time for stress-reducing activities like yoga or meditation can be powerful tools. Dr. Patil encourages her patients to become their own advocates—get curious, ask for options, and remember that sexual wellness, sleep, and mood are all valid topics for your primary care visit.

    Here are the key takeaways: Perimenopause is real, physical, and can impact every woman differently. Symptoms are not just “all in your head,” nor are they something you need to power through alone. There are effective, evidence-based treatments—hormonal and nonhormonal—and your daily choices around movement, nutrition, and self-care matter. You are not losing control; you are gathering new information about your body, and there is strength in that.

    Thank you for tuning in today. Please remember to subscribe to the Women's Health Podcast wherever you listen, and share this episode with anyone who might need it. This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins