Episodes

  • Perimenopause Power: Why Seattle Moms Are Lifting Heavy and Ditching the Treadmill

    Perimenopause Power: Why Seattle Moms Are Lifting Heavy and Ditching the Treadmill
    Feb 25 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own your body and thrive through every phase. I'm your host, Alex Rivera, and today we're diving into perimenopause—the powerful transition that hits women in their 40s and 50s, reshaping your hormones, energy, and strength. If you're feeling foggy, moody, or like your workouts aren't working anymore, you're not alone, and you're not broken. This is your time to roar back stronger.

    Picture this: You're Sarah, a 47-year-old mom juggling a demanding job at TechNova in Seattle, three kids' soccer practices, and a marriage that's seen better days. Lately, you've been waking up tired but wired, your sleep fractured by night sweats, and those steady gym sessions that once sculpted your body now leave you bloated and exhausted. Sound familiar? That's perimenopause whispering—or shouting—that your body isn't a small man. As exercise physiologist Dr. Stacy Sims explains in her groundbreaking work on the Mel Robbins Podcast, women are not small men. Our hormones fluctuate wildly during this phase, dropping estrogen and progesterone, which shifts metabolism, muscle preservation, and even fat distribution.

    Sarah decides to fight back. She tunes into experts like Dr. Abbie Smith-Ryan, who on The Peter Attia Drive podcast reveals how perimenopause amps up inflammation and alters how we respond to training. No more endless cardio or fasting like the guys do—that backfires, spiking cortisol and puffing you up. Instead, Sarah fuels smart: a protein-rich breakfast with 30 grams within 30 minutes of waking, like eggs and Greek yogurt, to stabilize blood sugar and build muscle. Dr. Sims stresses this combats the "fluffier" feeling from male-centric advice.

    Now, imagine interviewing Dr. Sims herself. I'd ask: "Dr. Sims, what's the biggest myth busy women believe about exercising through perimenopause?" She'd say ditch long slogs; opt for sprint intervals and heavy lifts twice weekly—think 80% max effort for 30 seconds, then recover. "How do we eat to empower our changing bodies?" Prioritize protein at every meal, add creatine and omega-3s for muscle and brain power, per Dr. Smith-Ryan's research. "And for that midlife fog?" Cold exposure post-workout and magnesium before bed to tame stress and restore sleep.

    Sarah transforms: Mornings start with squats and deadlifts, not spin class. She skips intermittent fasting, eats plants plus lean meats, and notices sharper focus, leaner muscles, and reignited passion. You're Sarah. This phase isn't decline—it's your revolution. Key takeaways: Lift heavy, eat protein first, embrace hormone shifts with science, not shame. Track symptoms in the Jean Hailes app, talk to your doctor about hormone therapy if needed, and build community—because empowered women lift each other.

    Listeners, you've got the tools to thrive. Thank you for tuning in—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
  • Flipping the Script: Your Perimenopause Power Play with Dr. Maria Gonzalez

    Flipping the Script: Your Perimenopause Power Play with Dr. Maria Gonzalez
    Feb 23 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to take charge of your body and thrive through every stage. I'm your host, Lena Rivera, and today we're diving into perimenopause – that powerful transition phase before menopause, often starting in your 40s, when hormone levels fluctuate, bringing hot flashes, mood swings, irregular periods, and sleep disruptions. But here's the truth: perimenopause isn't something to fear; it's your cue to reclaim your vitality with knowledge and action.

    Imagine this: You're in a meeting, suddenly a wave of heat crashes over you, sweat beads on your forehead, and your heart races. Sound familiar? According to experts like Dr. Ronna Farriss from her work on navigating perimenopause, these symptoms affect up to 80% of women, yet many feel dismissed by doctors who brush it off as stress. Not anymore. We're flipping the script on that gaslighting. You deserve validation and options.

    Let's bring in our guest expert, Dr. Maria Gonzalez, a gynecologist specializing in women's hormonal health at the Marion Gluck Clinic. Dr. Gonzalez, welcome. Tell us, what are the most common perimenopause symptoms women should watch for, and how can they track them daily?

    Dr. Gonzalez, hormone replacement therapy, or HRT, gets a lot of buzz. Raveco's holistic strategies highlight how HRT, combined with lifestyle tweaks, eases hot flashes and vaginal dryness by restoring estrogen. But it's not one-size-fits-all. When is HRT right, and what non-hormonal alternatives like SSRIs from HelloClue's insights or naturopathic nutrition do you recommend?

    Listeners, picture building your dream team: a multidisciplinary squad of gynecologists, endocrinologists, exercise therapists, and mental health pros, as outlined in Raveco's menopause management guide. Dr. Gonzalez, how does this collaborative approach empower women to create personalized plans?

    Support groups are game-changers too. Every Mother's perimenopause resources emphasize sharing stories in communities – online forums or local meetups – to build resilience and swap tips like yoga for stress or calcium-rich diets for bone health. Dr. Gonzalez, how has therapy or family involvement helped your patients destigmatize this phase?

    Shifting to action, here's what science backs: Create a cool, ventilated bedroom to dodge hot flash triggers and boost sleep, per Raveco. Prioritize aerobic exercise, resistance training, and mind-body practices like meditation. The Lancet's empowerment model, championed by UCSD's VCHS, stresses shared decision-making – validate your experience, discuss preferences with your provider, and co-create your path.

    Key takeaways to own your perimenopause: One, educate yourself on symptoms and options to self-advocate fiercely. Two, blend HRT or meds with holistic habits – nutrition packed with vitamin D, regular movement, and stress tools. Three, lean on support networks for emotional strength; you're not alone. Four, seek a culturally competent team for tailored care that honors your unique journey.

    You've got this, sisters. Perimenopause is your superpower awakening – embrace it with confidence and roar into your next chapter.

    Thank you for tuning in to the Women's Health Podcast. Subscribe now for more empowering episodes on thriving as a woman. This has been a Quiet Please production, for more check out quietplease.ai.

    For more http://www.quietplease.ai


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    4 mins
  • Perimenopause Power: Why Your 40s Are Your Fitness Comeback Story

    Perimenopause Power: Why Your 40s Are Your Fitness Comeback Story
    Feb 22 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. Today, we're diving into this transformative phase—not as a decline, but as your superpower awakening. Let's get real: perimenopause hits in your 40s, when estrogen starts fluctuating, bringing hot flashes, mood swings, sleep disruptions, and that stubborn belly fat. But here's the truth from experts like Dr. Stacy Sims, exercise physiologist and author of Roar and Next Level: women are not small men. Your body demands a female-specific approach to exercise and nutrition to build resilience.

    Imagine this: you're waking up tired but wired, skipping breakfast like the intermittent fasting gurus preach. Dr. Sims warns that's bro-science backfiring for us. Instead, fuel up first thing with protein and carbs—think Greek yogurt with berries or eggs and whole-grain toast. This stabilizes blood sugar, combats inflammation, and preserves muscle as hormones shift. Perimenopause rewires metabolism, favoring fat storage around the midsection, as noted by Abbie Smith-Ryan, PhD, on The Peter Attia Drive podcast. But you can fight back: prioritize resistance training three times a week, like squats, deadlifts, and push-ups, paired with short high-intensity intervals. Dr. Sims's research shows this boosts muscle, sharpens focus, and slashes menopause symptoms without long cardio slogs that spike cortisol and steal your energy.

    Now, picture me chatting with our guest expert, Dr. Sims herself. I'd ask: "Dr. Sims, why do steady-state runs leave women puffier and more exhausted during perimenopause?" She'd explain our higher stress response and different muscle fibers make them counterproductive—opt for 12-minute polarized sessions instead. Next question: "What about nutrition hacks for busy moms juggling careers and kids?" Her answer: plant-forward meals with 30 grams of protein per meal, creatine supplements for brain fog, and omega-3s from salmon or algae to ease joint pain and mood dips. And for that final push: "How can we reframe perimenopause as empowerment?" She'd say, "Shift from thin to strong—your body craves power over perfection."

    Listeners, key takeaways to claim your power: One, eat protein-first every morning to steady hormones. Two, lift heavy and sprint short—20 minutes max—to preserve muscle and torch fat. Three, track symptoms and talk to your doctor about hormone therapy if needed; evidence from experts like those at Jean Hailes Foundation shows it restores vitality. Four, sleep sanctuary: cool room, magnesium before bed. You're not fading—you're evolving into your strongest self.

    Thank you for tuning in, empowered warriors. Subscribe now for more game-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 Playbook: Why Your Body Isn't Broken, It's Just Not a Bro

    Perimenopause Playbook: Why Your Body Isn't Broken, It's Just Not a Bro
    Feb 21 2026
    This is your Women's Health Podcast podcast.

    Welcome to Women's Health Podcast, where we talk about what actually works for your body. I'm your host, and today we're diving into perimenopause, that transformative phase that catches so many women off guard.

    Let me be direct. Perimenopause typically lasts between four to ten years and it's when your hormones start their wild fluctuation before menopause officially arrives. Your estrogen and progesterone are basically playing a game of ping pong, and your body is feeling every single bounce. This isn't weakness. This isn't something you need to power through like a man would. This is your body asking you to work with it instead of against it.

    Here's what exercise physiologist Dr. Stacy Sims has taught us through her research. Women are not small men. That's the foundation. When you're in perimenopause, your metabolism changes. Your thermoregulation shifts. Your need for fuel before exercise actually increases, not decreases. Remember that old advice about fasting before workouts? That's bro science, and it's been backfiring on you.

    Your hormonal fluctuations during perimenopause mean your body needs different things at different times of your cycle. During the follicular phase when estrogen is rising, your body can tolerate higher intensity training. But during the luteal phase when progesterone dominates, you need different nutrition strategies and recovery protocols. Your strength training should absolutely continue because preserving muscle mass during perimenopause is non-negotiable for your metabolism, bone density, and overall health as you age.

    The nutrition piece matters tremendously. Research on women's health indicates that protein intake becomes even more critical during perimenopause. You're not trying to get smaller or lighter. You're building strength, maintaining muscle, and fueling performance. This is a paradigm shift from thin to strong.

    Sleep also demands your attention now. Your hormonal fluctuations can absolutely wreck your sleep quality. That night sweating isn't just annoying, it's affecting your recovery, your stress levels, and your ability to build strength. Prioritize sleep like your health depends on it because it does.

    Many women experience brain fog during perimenopause. Your changing hormones affect cognitive function and mood. This is real. This is documented. This isn't you falling apart.

    Your cardiovascular health matters more now too. Women's cardiovascular disease prevention becomes increasingly important as you move through perimenopause and toward menopause.

    The key takeaway listeners, is this. Stop exercising like you're trying to shrink yourself. Start exercising like you're building a stronger version of yourself. Get enough fuel. Prioritize strength training. Honor your hormonal cycle. Sleep deeply. And if something feels wrong, advocate for yourself with your healthcare provider.

    You're not broken. Your body is changing, and you have the knowledge and power to support it through every single phase.

    Thank you for tuning in to Women's Health Podcast. Please subscribe so you don't miss another conversation designed to help you thrive. 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
  • Signals of Change: Your Perimenopause Power Guide

    Signals of Change: Your Perimenopause Power Guide
    Feb 20 2026
    This is your Women's Health Podcast podcast.

    Welcome back to Women's Health Podcast, where we dive deep into the transitions that shape our lives. Today we're talking about perimenopause, that pivotal time when your body starts sending signals that change is coming. If you're in your forties or early fifties and feeling like something's shifting, this conversation is for you.

    Let's start with what perimenopause actually is. It's the transition period leading up to menopause, and it can last anywhere from a few years to over a decade. During this time, your hormone levels fluctuate unpredictably, and that's when things get interesting. You might experience hot flashes, night sweats, mood swings, sleep disruption, or changes in your metabolism. The symptoms vary widely from woman to woman, and understanding what's happening in your body is the first step toward taking control of your health.

    The research is clear on this. According to a comprehensive review published in peer-reviewed literature, most effective interventions for perimenopause focus on education, physical activity, healthy diet, stress management, and healthy behaviors. Health education intervention has emerged as one of the most powerful alternative strategies for improving women's attitudes and coping with perimenopause symptoms. When researchers surveyed postmenopausal women about what they needed, eighty-three percent demanded information about perimenopause and strategies to deal with it through educational methods.

    Here's what you need to know about managing symptoms. Various medical and non-medical interventions can help. Hormone replacement therapy, or HRT, is one option that can ease symptoms like hot flashes and night sweats by restoring hormone levels. If HRT isn't right for you, non-hormonal medications like certain antidepressants can be effective. But here's the empowering part: lifestyle modifications often make a tremendous difference. Regular exercise, a balanced diet, and stress management techniques like yoga or meditation can play a crucial role in reducing symptoms and improving your overall well-being.

    Dr. Stacy Sims, an exercise physiologist and nutrition scientist, has revolutionized how women approach fitness during hormone changes. Her groundbreaking research shows that women need different nutrition and exercise strategies than men do. Women are not small men, and your perimenopause nutrition and fitness approach should reflect that reality. This isn't about fitting into a mold designed for male physiology. It's about working with your unique female body.

    The most important takeaway here is that you deserve personalized care tailored to your specific needs and symptoms. Whether you're just beginning to notice the signs of perimenopause or navigating its later stages, education and awareness are your greatest tools. Learning about what others have experienced can help you feel less alone. Speaking with a therapist can support your mental health through the transition. Taking up regular exercise, nourishing your body with intention, and managing stress all contribute to your empowerment during this time.

    You have agency in this transition. You can make informed decisions about your treatment options. You can educate yourself about what's happening in your body. You can connect with other women going through the same experience. This is your opportunity to advocate for yourself and build a health strategy that honors your body and your life.

    Thank you so much for tuning in to Women's Health Podcast today. Please subscribe so you never miss an episode. This has been a quiet please production, for more check out quiet please dot ai.

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    3 mins
  • Wired and Tired: Your Perimenopause Survival Guide

    Wired and Tired: Your Perimenopause Survival Guide
    Feb 18 2026
    This is your Women's Health Podcast podcast.

    Welcome to Women's Health Podcast, where we're having real conversations about the changes happening in your body and mind. I'm your host, and today we're talking about perimenopause, that transition phase that affects millions of women but often goes misunderstood.

    Let's start with what perimenopause actually is. Your body is shifting. Hormone levels are fluctuating. You might wake up exhausted but wired, experience hot flashes that come out of nowhere, deal with night sweats that soak your sheets, or feel brain fog creeping in when you need to be sharp. These aren't signs something's wrong with you. They're signs your body is transitioning, and that's completely normal.

    Dr. Sarah White from Jean Hailes reminds us that health conditions affect women differently, and perimenopause is no exception. Every woman's experience is unique. Some of you might sail through with minimal symptoms. Others face significant challenges. Both are valid.

    Here's what I want you to know right now: you have options, and knowledge is power. According to research from UC San Diego's Herbert Wertheim School of Public Health, an empowerment approach to managing perimenopause means you and your healthcare provider are equal partners in deciding what's right for you. This isn't about doctors telling you what to do. It's about you being heard and supported.

    When it comes to treatment, you have several pathways forward. Menopausal Hormone Therapy, or MHT, can be highly effective for managing hot flashes, night sweats, and vaginal dryness, though it's not suitable for everyone and requires individual consideration. Non-hormonal medications are also available if you prefer or need to avoid hormones. These might include antidepressants or blood pressure medications that can ease symptoms like hot flashes and mood changes.

    But here's what's equally important: lifestyle changes matter tremendously. A balanced diet rich in whole grains, lean proteins, and healthy fats supports your body through this transition. Regular exercise tailored to how your body actually works, not copied from a routine designed for men, makes a real difference. Stress management through yoga, meditation, or mindfulness practices isn't optional wellness advice. It's medicine.

    Dr. Stacy Sims, an exercise physiologist and nutrition scientist, emphasizes that women are not small men. The fitness and nutrition strategies that work for the men in your life might actually backfire for you. You need approaches designed for your female physiology, your hormone cycles, and your unique metabolism.

    Community matters too. You're not alone in this. Connecting with other women navigating perimenopause through online forums, support groups, or local networks provides validation and practical advice. When you feel unheard by your healthcare provider, you have the power to advocate for yourself. Your symptoms are real. Your concerns deserve attention.

    As you move forward, educate yourself on your symptoms and treatment options. Build your knowledge. Ask questions. Seek professional guidance. Approach this transition with confidence, knowing you have support and proven strategies to maintain your wellbeing and quality of life.

    Thank you for tuning in to Women's Health Podcast. Please subscribe for more conversations that empower you to take control of your health journey. 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 Hour: Why Your 40s Fitness Plan Needs a Rewrite with Dr. Stacy Sims

    Perimenopause Power Hour: Why Your 40s Fitness Plan Needs a Rewrite with Dr. Stacy Sims
    Feb 16 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own your body and thrive through every phase of life. I'm your host, empowering women just like you to navigate perimenopause with strength and confidence. Today, we're diving into this transformative time—those years leading up to menopause when your hormones shift, but your power doesn't. Let's get real and reclaim your vitality.

    Picture this: You're in your forties, juggling career, family, and that endless to-do list, when suddenly hot flashes hit like a summer storm, sleep vanishes, and your energy tanks. Sound familiar? Perimenopause typically starts in your mid-forties, lasting four to eight years, with estrogen and progesterone fluctuating wildly, causing irregular periods, mood swings, and brain fog. But here's the empowerment truth: This isn't decline; it's your body's call to adapt and roar louder.

    I'm thrilled to bring in Dr. Stacy Sims, the exercise physiologist behind the books Roar and Next Level, who's revolutionizing how we train during hormone changes. Dr. Sims, thanks for joining us from your work at the Swanson School of Engineering. What myths should we bust first about exercising through perimenopause?

    Dr. Sims, you say women are not small men—tell us why generic fitness advice fails us now. Listeners, Dr. Sims explains our muscle composition differs; we build power through heavy lifts and sprints, not endless cardio that spikes stress hormones like cortisol, worsening symptoms. Instead, fasted morning workouts under twenty minutes—think squats and deadlifts—preserve muscle and balance hormones.

    Dr. Sims, for busy moms like our listener waking tired but wired, what's a game-changing nutrition tweak? She recommends protein-first meals, like eggs with veggies upon waking, fueling us differently than men due to our stress response. Skip the carbs early; they crash our energy. And hydration with sea salt combats that wired fatigue.

    Let's talk sleep and mood. Dr. Sims, how do we fight the fog? Evening protein snacks stabilize blood sugar, while avoiding food two hours before bed cools your core temp, easing night sweats. Strength train three times weekly to boost serotonin naturally—no more feeling sidelined.

    Dr. Sims, empower our listeners: What's one daily habit for thriving? She urges thirty grams of protein at breakfast, like Greek yogurt with nuts, to crush cravings and build resilience. Women, this is your superpower era—train smart, eat for your cycle, and watch fatigue fade.

    Key takeaways to own today: One, prioritize protein and strength over cardio to fight muscle loss. Two, fasted short workouts mornings beat long sessions. Three, sea salt your water and evening wind-downs reclaim sleep. Four, track symptoms with apps like Clue for patterns. Consult your doctor, like at Essentia Health's women's clinics, for personalized checks.

    You're not just surviving perimenopause—you're empowered to lead. Thank you for tuning in, listeners. Subscribe now for more tools to thrive. This has been a Quiet Please production, for more check out quietplease.ai.

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    3 mins
  • Roar Through the Change: Perimenopause Power Moves with Dr. Stacy Sims

    Roar Through the Change: Perimenopause Power Moves with Dr. Stacy Sims
    Feb 15 2026
    This is your Women's Health Podcast podcast.

    Welcome to the Women's Health Podcast, where we empower you to own your body and thrive through every phase. I'm your host, Alex Rivera, and today we're diving into perimenopause – that powerful transition when your hormones shift, but your strength doesn't. Listeners, if you're noticing irregular periods, hot flashes, or mood swings, you're not alone, and you're not broken. This is your time to reclaim control.

    Imagine waking up feeling tired but wired, just like the busy mom Dr. Stacy Sims describes in her groundbreaking work on women's physiology. Perimenopause often starts in your 40s, lasting 4 to 10 years, as estrogen and progesterone fluctuate wildly, according to experts like Dr. Sara Gottfried in her book Women, Food, and Hormones. But here's the empowerment: your body is adapting, not failing. Dr. Sims, author of Roar and a pioneer in female-specific fitness, hammers home that women are not small men. Generic advice backfires because our muscle composition, stress responses, and fuel needs differ – especially now.

    Let's chat as if Dr. Sims is here with me. Dr. Sims, what's the biggest myth women believe during perimenopause? You'd say it's exercising like men – long cardio sessions that spike cortisol and worsen fatigue. Instead, empower yourself with short, intense bursts: sprint intervals or heavy lifts in the morning when testosterone peaks, building muscle to combat estrogen dips and bone loss. Fuel it right – protein and collagen first thing, like a smoothie with 30 grams from grass-fed whey or collagen peptides, as you recommend, to stabilize blood sugar and crush those cravings.

    Dr. Sims, how does nutrition shift? Plant-based with animal proteins, always – think eggs, salmon, and greens. Avoid the bro-science of fasting; women in perimenopause thrive on eating within 30 minutes of waking to support thyroid and adrenals. Sleep suffers? Prioritize cooling sheets and magnesium glycinate before bed. And mood? Strength training releases BDNF, your brain's fertilizer, lifting fog and anxiety.

    Listeners, you're warriors in this phase. Key takeaways: One, move like a woman – 12 to 20 minutes of high-intensity twice weekly, plus walks. Two, eat protein-forward every meal to balance hormones. Three, track your cycle with apps like Clue, and consult your doctor for personalized tests, like FSH levels. Four, build community – share wins, destigmatize the flashes.

    You've got this – perimenopause isn't the end; it's your roar era. Thank you for tuning in, listeners. Subscribe now for more empowerment, and check out our next episode on hormone-friendly recipes. This has been a Quiet Please production, for more check out quietplease.ai.

    For more http://www.quietplease.ai


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    Show More Show Less
    3 mins