Menopause and heart disease intersect in powerful ways. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why risk rises after periods stop and how to protect your heart with numbers that matter, smart tests, food and movement, sleep and stress tools, and clear medication context including HRT.

What we cover

• Risk timing: the decade after the final period is a critical window; arteries stiffen, LDL rises, BP can creep.
• Numbers that matter: LDL-C, ApoB, home blood pressure, A1c/fasting glucose, waist trend, and a once-in-lifetime Lp(a).
• Testing options: fasting lipids when TGs run high, ApoB for particle count, coronary artery calcium (CAC) for risk reclassification in selected patients.
• Women’s symptoms: pressure or tightness, shortness of breath, unusual fatigue, nausea, jaw or back or arm discomfort.
• Mediterranean plate: half vegetables, quarter protein (fish, beans, tofu, poultry), quarter smart carbs (whole grains or potatoes with skin), plus olive oil or nuts; target 25–30 g fiber/day with 10–15 g soluble from oats, barley, beans, flax.
• Movement prescription: 150+ min/week brisk cardio, strength 2×/week, more daily steps and stairs, optional low-impact intervals if cleared.
• Sleep and stress: cooler dark bedroom, lights down an hour before bed, caffeine by noon, two minutes of 4-in/6-out breathing or a short outdoor walk for calm.
• Tobacco and vaping: quit plans with coaching and medications protect the heart; vaping is not heart safe.
• Medications: statins first line to lower LDL and events; add ezetimibe as needed; consider PCSK9 inhibitors or inclisiran for high risk or intolerance; BP meds include thiazides, ACE inhibitors, ARBs, calcium-channel blockers; aspirin only when clinician directed.
• HRT context: prescribed for symptom relief, not for heart disease prevention; many clinicians prefer transdermal estrogen with micronized progesterone when cardiometabolic risk exists; monitor BP and lipids with therapy changes.
• Risk enhancers: family history of early heart disease, elevated Lp(a), pregnancy complications (preeclampsia, gestational diabetes), autoimmune disease, smoking.
• Visit prep: one-page snapshot with last two lipid panels, ApoB/Lp(a) if available, 7-day home BP averages, A1c or fasting glucose, meds and supplements, sleep and alcohol patterns, family history, and a clear goal.

Try this tonight: fish or bean-based dinner with vegetables, whole grain, and olive oil, then a 10-minute walk. Set the bedroom cooler and lay out clothes for a morning walk.

This week: schedule 3 brisk walks and 2 strength sessions, swap butter for olive oil, add oats or barley at breakfast three times, check home BP morning and evening for 7 days, and book labs if due.

Safety flags: new chest pressure, shortness of breath, fainting, one-sided weakness, or jaw and arm pain that does not ease require emergency care.

Keywords: menopause heart disease, women and heart disease, LDL, ApoB, Lp(a), coronary calcium score, CAC, blood pressure, Mediterranean diet, soluble fiber, exercise, strength training, statins, ezetimibe, PCSK9, inclisiran, aspirin, HRT, transdermal estrogen, micronized progesterone, women over 40, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share with a friend protecting her heart.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Menopause and type 2 diabetes often intersect through insulin resistance, sleep disruption, and body-composition shifts. In this episode of The Menopause Reset Podcast, hosts Susan and Karen map a step-by-step plan to steady A1c, fasting, and post-meal glucose with food timing, movement, sleep, stress tools, and smart medication conversations—plus how HRT fits in context.

What we cover

• Lab anchors: targets your clinician may use for A1c, fasting glucose, and 1–2 hour post-meal ranges; why post-meal spikes matter in midlife.
• Traffic-light food map: Green (protein, yogurt, eggs/tofu, beans/lentils, non-starchy veg, nuts/seeds, olive oil, berries); Yellow (whole fruit, oats/barley, brown rice/quinoa, potatoes with skin, whole-grain bread, dairy—always pair with protein/fiber); Red (sugary drinks, juices, pastries, ultra-processed snacks, large refined portions).
• Timing & pairing: protein-forward breakfast, earlier dinner when possible, place starch with meals, save sweets for after dinner to blunt spikes.
• CGM & meter basics: run two meal experiments this week; check baseline, then at 1h and 2h; adjust portion, protein, fiber, or add a 10-minute post-meal walk.
• Movement prescription: post-meal walks (10 min), strength training 2×/week (squat, hinge, row, push, carry, core), and 150–210 min/week brisk walking or equivalents; optional short intervals if cleared.
• Sleep & stress levers: cooler dark bedroom, caffeine by noon, consistent schedule, warm shower pre-bed; 4-in/6-out breathing for two minutes; short afternoon walk to unload cortisol.
• Myth-bust: fruit doesn’t “cause diabetes” when eaten inside balanced meals; you don’t need zero carbs; short, frequent activity bouts work.
• Meds overview: metformin for insulin sensitivity; GLP-1 or dual GIP/GLP-1 agents (e.g., semaglutide, tirzepatide) with muscle-protective strength work; SGLT2 inhibitors for glucose with heart/kidney benefits in selected patients; DPP-4s; when basal/mealtime insulin is considered.
• HRT context: HRT isn’t a diabetes treatment; symptom relief and better sleep can support routines. Many clinicians prefer transdermal estrogen with micronized progesterone when cardiometabolic risk exists; monitor glucose with any change.
• Complication screening: yearly eye exam, kidney labs (uACR + eGFR), foot checks, and regular BP/lipid review.
• Clinician checklist: one-page snapshot with recent A1c/fasting, CGM or meter trends, meds/supps, sleep window, alcohol pattern, foot issues, and a goal like “A1c <7 with fewer afternoon crashes.”

Try this tonight: build a protein-and-vegetables dinner, keep starch modest and paired, take a 10-minute walk after, cool the bedroom, and prep a protein-forward breakfast for tomorrow.

This week: complete 2 strength sessions, schedule 5 brisk walks, run 2 CGM/meter meal tests, swap sugary drinks for water or unsweet tea, and pack a daily protein+produce snack.

Keywords: menopause diabetes, type 2 diabetes in menopause, A1c, fasting glucose, post-meal glucose, CGM, insulin resistance, protein breakfast, carb pairing, post-meal walk, strength training, metformin, GLP-1, tirzepatide, semaglutide, SGLT2, DPP-4, basal insulin, transdermal estrogen, micronized progesterone, women over 40, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend watching her glucose.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Menopause and metabolic health often collide. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain how estrogen changes drive visceral fat, insulin resistance, and metabolic syndrome—and map a realistic plan to protect muscle, mood, and cardiometabolic risk.

What we cover

• Metabolic syndrome basics: any 3 of 5—waist >35", triglycerides ≥150 mg/dL, HDL <50 mg/dL, BP ≥130/85, fasting glucose ≥100—what they mean and why they cluster after menopause.
• Why menopause shifts weight: estrogen decline, sleep disruption, sympathetic tone, lower insulin sensitivity, and body-composition changes.
• Decision tree: A) trending up, labs pending; B) clear metabolic syndrome; C) stable weight with rising waist/glucose—what to start in each case.
• Balanced plate: half non-starchy veg, 1/4 protein, 1/4 smart carbs + healthy fat. Targets: ~1.0–1.2 g protein/kg/day (≈25–35 g/meal) and 25–30 g fiber/day with 10–15 g soluble (oats, barley, beans, flax, chia, psyllium).
• Carb & alcohol timing: place starches with meals, save sweets for post-meal; alcohol with dinner only, stop 3 hours before bed.
• Sample day: protein-forward breakfast (yogurt + berries + flax + nuts), beans-and-greens lunch, protein + veg + small potatoes dinner; protein+produce snack.
• Movement prescription: strength 2×/week (squat, hinge, row, push, carry, core); 150–210 min/week brisk walking or equivalent; 10-minute post-meal walks to blunt glucose spikes; optional low-impact intervals if cleared.
• Sleep & stress levers: cooler dark bedroom, caffeine by noon, consistent schedule, warm shower pre-bed; 4-in/6-out breathing and a non-negotiable daily walk.
• Myth-bust: “Menopause makes weight loss impossible” (harder, not impossible); “You must crush cardio” (NEAT and short walks count); “Fruit is the problem” (ultra-processed snacks and sugary drinks are louder drivers).
• Meds overview: metformin for insulin sensitivity; GLP-1 / GIP-GLP-1 meds (e.g., semaglutide, tirzepatide) with muscle-protective strength work; treat components directly (statins for LDL, ACE/ARB for BP, treat sleep apnea).
• HRT context: not a weight-loss drug; symptom relief may improve sleep and routine. In cardiometabolic risk, clinicians often prefer transdermal estrogen with micronized progesterone; monitor BP, lipids, glucose.
• Hidden drivers to check: hypothyroidism, sleep apnea, meds that raise weight/glucose (steroids, some atypical antipsychotics)—never stop prescriptions without guidance.
• Visit prep: one-page snapshot—waist trend, recent labs, average steps, sleep window, alcohol pattern, meds/supps, and a clear goal (e.g., “waist −2 inches; TG <150”).

Try this tonight: protein + vegetables dinner, a 10-minute walk after, set the bedroom cooler, and stage a protein-forward breakfast for tomorrow.

This week: complete 2 strength sessions, schedule 5 brisk walks, add one post-meal walk daily, build a grocery template (yogurt; eggs or tofu; beans; leafy greens; mixed veg; berries; oats/barley; olive oil; nuts; canned salmon/sardines), and track waist at the navel plus daily steps.

Safety flags: rapid unintentional weight loss, severe fatigue, chest pain, shortness of breath, fasting glucose in diabetic range, or triglycerides >500 mg/dL—seek prompt medical care.

Keywords: menopause weight gain, visceral fat, metabolic syndrome, insulin resistance, protein target, fiber target, soluble fiber, post-meal walk, NEAT, low-impact intervals, GLP-1, semaglutide, tirzepatide, metformin, statins, ACE inhibitor, ARB, sleep apnea, hypothyroidism, transdermal estrogen, micronized progesterone, women over 40, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend starting a muscle-first reset.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Menopause and high cholesterol often travel together. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why lipids shift after menopause and map a step-by-step plan to improve LDL, non-HDL, triglycerides, and ApoB with food, movement, sleep, and smart medication choices—plus how HRT fits into the picture.

What we cover

• Whiteboard basics: LDL-C, non-HDL-C, triglycerides, ApoB (particle count), and Lp(a) (genetic) explained in plain language.
• Targets & labs: common clinic goals (e.g., LDL <100 mg/dL in primary prevention), when to request ApoB and a once-in-a-lifetime Lp(a); fasting vs non-fasting, alcohol hold, use the same lab when possible.
• Mediterranean-leaning pantry: vegetables, fruit, beans/lentils, oats/barley, nuts/seeds, yogurt, olive oil, fish 2×/week.
• Soluble fiber & sterols: oats, barley, beans, ground flax, chia, psyllium (~10–15 g soluble within 25–30 g fiber/day); plant sterols/stanols (~2 g/day) to help lower LDL.
• Triglyceride helpers: reduce refined carbs and added sugars, limit alcohol, favor EPA/DHA from fish; discuss prescription icosapent ethyl if appropriate.
• Label scan: ≤140 mg sodium/serving counts as low; watch cured meats, soups, sauces, frozen meals, breads; flavor with citrus, herbs, vinegar.
• Movement ladder: 150 min/week brisk walking, strength training 2×/week, “exercise snacks,” and intervals if cleared—how activity shifts HDL, triglycerides, and body composition.
• Meds matrix: statins (first-line), ezetimibe, PCSK9 inhibitors/inclisiran, bempedoic acid; triglyceride therapies (e.g., icosapent ethyl, fibrates). Choose based on overall risk, not one number.
• HRT context: oral estrogen can lower LDL and raise triglycerides; transdermal estrogen has smaller lipid effects and is often preferred when triglycerides run high. HRT is for symptom relief, not for heart-disease prevention.
• Special situations: check for hypothyroidism, sleep apnea, insulin resistance; understand family history and elevated Lp(a).
• Visit prep: bring your last two panels, any ApoB/Lp(a), meds list, alcohol/sleep patterns, and a clear goal (e.g., LDL <100; TG <150) to build a stepwise plan.

Try this tonight: cook a fish- or bean-based dinner with vegetables, a whole-grain side, and olive oil; add ground flax to yogurt or oats; take a 10-minute walk after eating.

This week: complete two strength sessions, walk on five days, eat oats or barley at breakfast three times, swap butter for olive oil, keep alcohol with dinner only, and write a grocery template with beans, leafy greens, berries, yogurt, nuts, and canned salmon or sardines.

Keywords: menopause cholesterol, high cholesterol in menopause, LDL, HDL, triglycerides, non-HDL, ApoB, Lp(a), Mediterranean diet, soluble fiber, plant sterols, omega-3, icosapent ethyl, statins, ezetimibe, PCSK9, inclisiran, bempedoic acid, thyroid and lipids, sleep apnea and lipids, women over 40, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend tracking her numbers.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

How menopause intersects with high blood pressure—and what to do about it. In this Season 2 opener of The Menopause Reset Podcast, hosts Susan and Karen unpack why BP often rises in midlife and share a detailed plan for accurate monitoring, food, movement, sleep, stress tools, and a smart clinician conversation.

What we cover

• Case vignette: new home readings ~135/86 with light sleep and afternoon fatigue—what it means and first steps.
• Myth-bust: “If I feel fine, BP is fine”; “It’s only salt”; “Pink salt doesn’t count”; “HRT fixes BP”; “Clinic-normal = safe.”
• 60-second physiology: estrogen decline, arterial stiffness, nitric oxide, sympathetic tone, central fat, sleep changes.
• Home BP monitoring: validated upper-arm cuff, correct cuff size, feet flat, back supported, arm at heart level, 5-min rest, no caffeine/exercise/smoking 30 min prior, two readings one minute apart, AM & PM for 7 days (average days 2–7).
• Targets & context: clinic categories (normal/elevated/stage 1/stage 2); home averages often slightly lower; follow your clinician’s plan.
• DASH-style eating: vegetables, fruit, beans/lentils, yogurt, nuts/seeds, whole grains, fish, olive oil.
• Sodium & potassium: aim ~1,500–2,000 mg sodium/day if appropriate; emphasize potassium-rich foods (leafy greens, beans, potatoes with skin, bananas, yogurt, salmon) unless restricted by your clinician.
• Label scan: ≤140 mg sodium per serving is “low”; watch cured meats, soups, sauces, frozen meals, breads; flavor with citrus, herbs, garlic, vinegar.
• Caffeine & alcohol timing: caffeine by noon; alcohol with dinner and stop 3 hours before bed; 0–1 drink most nights.
• Exercise & NEAT: ~150 min/week brisk walking or similar + strength 2×/week; “exercise snacks”; isometric wall sits (4 rounds × 2 min) as tolerated.
• Sleep & apnea: cooler bedroom, dim lights an hour before bed, consistent schedule; ask about sleep apnea if snoring, morning headaches, or unrefreshing sleep.
• Stress tools: 4-in/6-out breathing or box breathing (4-4-4-4) for 2 minutes.
• Meds 101: thiazides, ACE inhibitors, ARBs, calcium-channel blockers; combinations; common side-effect patterns.
• Resistant BP & secondary causes: kidney disease, primary aldosteronism, sleep apnea, thyroid issues, decongestants/NSAIDs.
• HRT context: not a BP treatment; if using for symptoms, transdermal estrogen is often preferred when BP/clot risk is a concern; monitor BP with changes.
• Appointment prep: 1-page snapshot (top 3 concerns, 7-day home BP average, meds/supplements, sleep and alcohol patterns, goal BP), plus questions on targets, timing, labs, side effects, follow-up cadence.
• Work & home tweaks: cooler air/seat near door, water bottle, 10-min walk after lunch, Do Not Disturb block; repeatable meals, grocery template, potassium-rich snacks.

Try this tonight

Protein-and-vegetables dinner, a 10-minute walk after, cooler bedroom, cuff staged for a calm morning reading.

This week

Record AM/PM readings for 7 days; schedule 3 brisk walks and 2 strength sessions; shift caffeine earlier; keep alcohol with dinner; choose 5 low-sodium swaps; add 2 potassium-rich foods daily.

Safety flags

Very high readings, chest pain, severe headache, vision changes, one-sided weakness, trouble speaking—seek care immediately. Do not drive yourself if you feel unwell.

Keywords: menopause hypertension, high blood pressure in menopause, home BP monitor, validated cuff, DASH diet, low sodium, potassium foods, isometric exercise, wall sits, caffeine cutoff, alcohol timing, sleep apnea, nitric oxide, ACE inhibitor, ARB, thiazide, calcium channel blocker, transdermal estrogen, women over 40, midlife women, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend tracking her BP at home.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Season 1 Finale: a simple, science-informed reset blueprint for thriving beyond menopause. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share a practical 5–4–3–2–1 framework you can start tonight—plus rapid mailbag answers and safety reminders.

What we cover

• Five foundations: sleep routine, strength 2×/week, daily walking, protein at each meal, and morning light.
• Four numbers: blood pressure, lipids, A1c/fasting glucose, and waist trend.
• Three supports: one clinician, one friend, one tool (planner/app/whiteboard) you will actually use.
• Two boundaries: caffeine by noon and a firm work shutdown time.
• One ritual: a one-minute breath or journal line to start or end your day.
• Tiny upgrades: cooler bedroom, dim lights pre-bed, ten-minute post-meal walks, 20–30 g protein per meal, one-minute wall stand for posture.
• Mailbag Q&A: hot flashes at night, midsection weight gain, mood swings, vaginal dryness—quick, actionable answers.
• Safety flags: chest pressure, breathlessness, severe depression, sudden neurological changes, postmenopausal bleeding.

Tonight: choose one foundation to start, update one health number, text one support person. Small steps, repeated often.

Keywords: menopause blueprint, midlife health, sleep, strength training, protein, walking, blood pressure, cholesterol, triglycerides, A1c, morning light, hot flashes, mood swings, vaginal dryness, women over 40, perimenopause, The Menopause Reset Podcast.

Subscribe/Follow: If this season helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend starting her reset.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Bonus deep-dive: Navigating neurodivergence and hormonal change. In this special episode of The Menopause Reset Podcast, hosts Susan and Karen unpack the AuDHD experience in perimenopause and menopause—where autism + ADHD meet shifting hormones and midlife stress.

What we cover

• Triple-threat model: baseline AuDHD (executive function, sensory, emotion), hormonal destabilization (estrogen, progesterone), and midlife load (work, caregiving) converging to create crisis.
• Neurobiology in plain English: estrogen’s support for dopamine/serotonin, progesterone’s effects via GABA, why drops and fluctuations worsen attention, mood, sleep.
• Unmasking & autistic burnout: why lifelong compensations “stop working,” signs of burnout, and why this is biology—not failure.
• Diagnostic overlap & overshadowing: brain fog, anxiety, sleep issues, sensory sensitivity—how menopause, ADHD, and autism overlap and confuse care.
• Care framework: bottom-up + top-down. Bottom-up: discuss HRT (often transdermal estrogen + micronized progesterone if appropriate), review ADHD meds dosing/efficacy, consider SSRIs/SNRIs or gabapentin when indicated. Top-down: reduce demands, externalize memory, control sensory input, predictable scaffolds, scheduled recovery.
• Interoception training: longer exhales, cool neck cloth, quick body scan to translate “alarm” into actionable signals.
• Workplace supports: desk fan, door-side seating, brief cool-down breaks, written follow-ups, quiet room access, flexible starts—framed as productivity tools.
• Clinician prep: the one-page snapshot (top problems, what helps, meds/history, concrete goals) to request neurodiversity-affirming care.

Try this tonight

Write your one-page snapshot for an upcoming visit; set the bedroom cooler; place water by the bed; practice two minutes of longer exhale breathing; stage a desk fan or cooling towel for tomorrow.

This week

Choose one bottom-up step (book an appointment to discuss HRT or ADHD-med adjustments) and one top-down step (visible task board with three daily actions). Block two recovery windows. Tell one trusted person what helps and what doesn’t.

Keywords: AuDHD, autism, ADHD, neurodivergence, menopause, perimenopause, brain fog, executive dysfunction, sensory overload, interoception, dopamine, serotonin, GABA, HRT, transdermal estrogen, micronized progesterone, stimulants, SSRIs, SNRIs, gabapentin, autistic burnout, masking, unmasking, workplace accommodations, energy budgeting, body doubling, CBT, ACT, DBT, women over 40, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend or clinician who needs the AuDHD lens.

Disclaimer: This bonus episode is for informational purposes only and is not medical or mental-health advice. Please consult your healthcare professional for personalized guidance. If you are in crisis or considering self-harm, seek immediate help.

Reinventing yourself in midlife is possible without burning everything down. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share a practical pivot plan that turns strengths into opportunities with small, low-risk steps you can start today.

What we cover

• Case-study carousel: teacher → learning design, retail manager → virtual ops, nurse → patient educator. Takeaways you can copy.
• Mini workshop: build three quick lists—Energy audit, Transferable skills, Constraints—to reveal your pivot theme.
• Tiny proof: one-page offer, sample project, or pilot workshop that shows value fast.
• Skills-first resume: lead with capabilities and impact bullets; refresh your LinkedIn summary in first person with a clear offer.
• Money & risk: use the barbell approach—keep a stable anchor job while testing one four-week experiment.
• Outreach scripts: short, kind messages that open doors and invite feedback.
• Pitfalls & safeguards: avoid going solo, avoid taking every task, avoid waiting for perfect clarity; use peers, a not-doing list, and one-week sprints.
• 30-day roadmap: theme → sample → publish → conversations and pricing.

Try this tonight: write the three lists (energy, skills, constraints), choose one pivot theme, and draft a one-page offer with who you help, what you do, and the next step.

This week: build one sample project, post one LinkedIn update, and send five short messages to contacts. Book one conversation for next week and log energy, hours, and results.

Keywords: midlife career change, reinventing yourself, career pivot, second act, skills-first resume, LinkedIn summary, sample project, portfolio, barbell strategy, micro-credential, informational interview, women over 40, perimenopause, menopause mindset, confidence, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share it with a friend starting a new chapter.

Next episode: Celebrity Stories of Menopause — public lessons translated into simple moves you can use.

Disclaimer: This podcast is for informational purposes only and is not medical, financial, or legal advice. Please consult your healthcare or financial professional for personalized guidance.

Confidence after 50 grows from what you practice every day. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share a practical playbook to rebuild self-image with micro-skills, simple style uniforms, and strength habits that read as grounded and calm.

What we cover

• Micro-skills that stick: two-sentence morning agenda, one-line meeting summaries, five-minute “start now” reps that prove you can finish.
• Mindset tool—Catch, Edit, Act: catch the inner critic, edit to a neutral fact, act on one tiny step.
• Style without decision fatigue: three-outfit uniform (work, weekend, workout), color and fabric that feel like you, one signature piece.
• Hair & makeup reset: skin health and brows for frame, one accent (lip/lash/cheek), heat-safe styling for thinning hair.
• Strength & posture: 2 short sessions/week (row, hinge, squat, push) plus a one-minute wall stand; posture cues that read as confident in the room.
• Rapid Q&A saves: morning wobble, work nerves, social events, closet overwhelm, photo confidence—fast, real answers.
• Smart buying lens: fit, fabric, function; one upgrade beats five random sales.
• Community nudge: one honest text to start a walk date—shared steps beat solo motivation.

Try this tonight: write a five-item “now list” of strengths, set out one uniform for tomorrow, and do a one-minute wall stand before bed.

This week: complete two short strength sessions, build three repeatable outfits, run the Catch-Edit-Act loop once daily, and invite a friend for a walk.

Keywords: confidence after 50, midlife confidence, self-image, mindset, inner critic, micro-habits, morning routine, meeting skills, style uniform, capsule wardrobe, posture, wall stand, strength training, women over 40, perimenopause, menopause, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend rebuilding confidence in midlife.

Next episode: Reinventing Yourself in Midlife — case stories and a simple pivot plan you can actually start.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Mindfulness, yoga, and stress relief can lower hot-flash intensity, steady mood, and improve sleep in midlife. In this episode of The Menopause Reset Podcast, hosts Susan and Karen teach fast, realistic practices you can keep—even on busy days.

What we cover

• Breathing tools: 4–6 breathing (inhale 4, exhale 6), box breathing (4-4-4-4), and resonance breathing (~6 breaths/min) to nudge the vagus nerve and reduce stress.
• Mini yoga flow: cat–cow, child’s pose, soft-knee standing fold, legs up the wall for 3–5 minutes; joint-friendly swaps for knee or BP issues.
• Daytime calm: the 5-4-3-2-1 grounding scan and “name it to tame it” for looping thoughts.
• Evening wind-down: dim lights an hour before bed, warm shower, 4–6 breathing, short yoga nidra audio, cool bedroom.
• Consistency over intensity: two short sessions a week beat one long, skipped routine.
• Safety notes: modify any pose that hurts; seek care for new dizziness, chest pain, or breathlessness.

Try this tonight: two minutes of 4–6 breathing, ten cat–cow reps, thirty-second standing fold, and three minutes legs up the wall. Dim lights and set Do Not Disturb.

This week: schedule two 12-minute yoga sessions, add three 5-minute breathing breaks, try one yoga nidra for sleep, and use the 5-4-3-2-1 scan during a midday spike.

Keywords: menopause mindfulness, menopause yoga, stress relief, vagus nerve, breathing exercises, 4–6 breathing, box breathing, resonance breathing, yoga nidra, legs up the wall, hot flashes, night sweats, sleep in menopause, anxiety in menopause, women over 40, midlife women, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend who wants steadier days.

Next episode: Menopause in the Workplace — comfort strategies, advocacy, and small policy wins that make work easier.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Alcohol, coffee, and hot flashes are connected—especially when sleep is light in midlife. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share simple timing tweaks, dose guidelines, and smart swaps that reduce night sweats and protect sleep without giving up what you enjoy.

What we cover

• T-D-T-T framework: Timing, Dose, Type, Temperature—move alcohol earlier, set a small dose, choose lower-ABV options, keep the bedroom cool.
• Timing rules: alcohol with dinner and stop 3 hours before bed; land caffeine by noon (or 2 p.m. if less sensitive).
• Dose clarity: standard servings—5 oz wine, 12 oz beer, 1.5 oz spirits; aim for 0–1 drink most nights.
• Smart swaps: spritzers, session beers, half-pour wine, alcohol-free wines/beers, bitters + soda, mint–lime coolers; coffee options like half-caf, smaller cups, or caffeine-free teas.
• Food & hydration: pair drinks with protein + fiber; one glass of water per drink to steady temperature and sleep.
• Trigger tracking: note your response to spicy food, dark chocolate, late large dinners—adjust timing instead of banning favorites.
• Sleep anchors: dim lights an hour before bed, cooler bedroom, brief breathing with longer exhales during night wake-ups.
• Safety notes: review meds (SSRIs/SNRIs, gabapentin, BP meds, sleep aids) with a clinician; avoid alcohol if pregnant, driving, or with liver issues; seek help if cutting back is hard.

Try this tonight: keep alcohol with dinner, place a water glass beside your drink, stop 3 hours before lights out, set a small bedside fan.

This week: run a 3-night test—Night 1: no alcohol; Night 2: one low-ABV drink with dinner; Night 3: alcohol-free swap. Log hot flashes, wake-ups, and morning energy. Shift coffee earlier and try half-caf. Add a 10-minute walk after meals.

Keywords: alcohol hot flashes, coffee hot flashes, caffeine cutoff, night sweats, menopause sleep, perimenopause, lower ABV, spritzer, session beer, alcohol-free wine, hydration, protein and fiber, breathing exercises, sleep hygiene, women over 40, midlife women, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend who wants calmer nights.

Next episode: Mindfulness, Yoga & Stress Relief — short, repeatable resets that settle the nervous system.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Menopause-friendly eating doesn’t need strict rules. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share simple, repeatable meal patterns that support energy, mood, and body composition in perimenopause and menopause.

What we cover

• Balanced plate method: half non-starchy veg, 1/4 protein, 1/4 smart carbs + a thumb of healthy fat.
• Targets: ~20–30 g protein/meal, 25–30 g fiber/day, caffeine by noon, alcohol with dinner not as a nightcap.
• Easy meals: protein-forward breakfasts (Greek yogurt + berries + nuts; eggs + veggies; protein smoothie), bowl-style lunches, Mediterranean-leaning dinners.
• Smart carbs: whole grains, beans, lentils, fruit, potatoes with skin—paired with protein and fiber; save sweets for after meals.
• Craving control: protein+produce snacks (apple + PB, cottage cheese + pineapple, carrots + hummus) and 10-minute post-meal walks.
• Plant-based swaps: tofu, tempeh, lentils, chickpeas, edamame, seitan; fortified soy milk/yogurt for calcium and vitamin D.
• Bones & labs: food-first calcium, discuss vitamin D testing, keep protein consistent; hydrate well.
• Hot-flash triggers: track patterns with wine, spicy foods, large late dinners; adjust timing instead of banning favorites.
• Special cases: prediabetes/PCOS—emphasize breakfast protein, high fiber, short walks after meals, consider smaller evening starch.

Try this tonight: make a protein-and-vegetables dinner, take a 10-minute walk after, set out a water bottle, and plan a smaller morning coffee.

This week: repeat a protein-forward breakfast five days, pack one protein+produce snack daily, cook two Mediterranean-style dinners, log any hot-flash triggers, and keep alcohol with dinner only.

Keywords: menopause diet, perimenopause diet, midlife metabolism, balanced plate, protein, fiber, Mediterranean diet, blood sugar, insulin sensitivity, hot flashes, night sweats, caffeine cutoff, alcohol timing, PCOS, prediabetes, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend building calmer meals in midlife.

Next episode: Alcohol, Coffee & Hot Flashes — timing, dose, and smart swaps that keep life enjoyable.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Skin and hair in menopause can feel drier, more sensitive, and thinner—yet small, consistent changes make a big difference. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share a simple, budget-friendly routine that hydrates skin, protects pigment, and supports scalp health and density.

What we cover

• AM routine: gentle cleanse or rinse, hydrating serum (hyaluronic acid or glycerin), ceramide moisturizer, and broad-spectrum SPF 30+. Tinted mineral SPF with iron oxides helps visible-light pigmentation.
• PM routine: gentle cleanse, introduce a retinoid 2–3 nights weekly, buffer with moisturizer as needed. On off nights, use niacinamide or azelaic acid if redness or pigment is loud.
• Breakout-prone: keep the base calm; add one acne active (e.g., salicylic acid cleanser a few times weekly or a small benzoyl peroxide spot). Avoid over-stacking acids.
• Hyperpigmentation: daily sunscreen, hats, shade; layer vitamin C or azelaic acid in the morning and a retinoid at night. Add a mild AHA once weekly.
• Hair & scalp: telogen effluvium vs female-pattern thinning; daily minoxidil 5% foam with 3–6 month check-ins; rotate ketoconazole or zinc pyrithione shampoo for itch/flakes; gentle detangling, heat protectant, avoid tight styles.
• Nutrition & labs: protein-forward meals; ask about ferritin/iron, thyroid, and vitamin D if shedding is significant. Consider low-level light therapy or PRP with a dermatologist.
• Red flags: sudden bald patches, scarring or painful scalp, severe burning or rash, rapidly changing moles or non-healing spots—seek medical review.

Try this tonight: swap to a gentle cleanser, apply a hydrating serum on damp skin, seal with a ceramide cream, set your SPF by the keys for morning. If scalp is itchy, wash with ketoconazole shampoo and leave on for five minutes, then rinse.

This week: start a retinoid 2–3 nights, add vitamin C or azelaic acid in the morning, wear sunscreen daily, and test only one new product at a time. For hair, begin minoxidil 5% foam if appropriate, set a daily reminder, and book labs for ferritin, thyroid, and vitamin D if shedding is heavy.

Keywords: menopause skin, skin changes in menopause, dry skin, sensitive skin, ceramides, hyaluronic acid, glycerin, retinoid, niacinamide, azelaic acid, vitamin C, mineral sunscreen, iron oxides, hyperpigmentation, melasma, hair thinning, female pattern hair loss, telogen effluvium, minoxidil 5%, ketoconazole shampoo, zinc pyrithione, scalp care, protein, ferritin, thyroid, vitamin D, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share it with a friend updating her skin and hair routine in midlife.

Next episode: Menopause-Friendly Diets — simple patterns that support energy, mood, and body composition without strict rules.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Bone health and osteoporosis matter most in midlife. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain how estrogen shifts accelerate bone loss and share a simple plan to build stronger bones with training, nutrition, and smart testing.

What we cover

• Training pillars: 2–3 weekly strength sessions (squat, hinge, push, pull, core), daily weight-bearing (brisk walking, stairs, step-ups), and balance work (single-leg stands, heel-to-toe).
• Form & safety: posture first; prefer hip hinge over deep spinal flexion if bone density is low; progress loads gradually.
• Nutrition basics: protein-forward meals; food-first calcium with a target of ~1,000–1,200 mg/day from food + supplements; check vitamin D (25-OH) with your clinician; include magnesium and vitamin K–rich foods.
• Know your status: DXA scan and T-score ranges (osteopenia vs osteoporosis); how the FRAX 10-year risk tool guides decisions.
• Treatment landscape: antiresorptives (bisphosphonates, denosumab, SERMs like raloxifene) and anabolic agents (teriparatide, abaloparatide, romosozumab)—matched to risk with follow-up.
• Fall prevention: brighter lighting, secure rugs, clutter-free walkways, shoes with traction, bathroom grab bars, night lights.

Try this tonight: serve a protein-and-vegetables dinner, take a 10-minute walk after, set a night light on the path to the bathroom, and split calcium doses with meals if you supplement.

This week: complete two strength sessions, add three brisk walks, and a short balance routine on non-lifting days. Track calcium from food for two days and fill only the gap with a small supplement if needed. If you have risk factors or prior low-trauma fracture, schedule a DXA and ask about your FRAX score.

Keywords: bone health, osteoporosis, osteopenia, menopause bone loss, perimenopause, DXA scan, T-score, FRAX risk, calcium, vitamin D, protein, strength training, weight-bearing exercise, balance training, fall prevention, bisphosphonates, denosumab, teriparatide, abaloparatide, romosozumab, raloxifene, women over 40, midlife women, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend building bone-smart habits.

Next episode: Skin & Hair in Menopause — hydration, helpful actives, scalp care, and realistic routines that work.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Menopause and heart health deserve your attention—and simple habits go a long way. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain how risk shifts in midlife and share a practical plan to protect your heart without overhauling your life.

What we cover

• Know your numbers: blood pressure (aims like under 120/80 if appropriate), lipids (LDL, HDL, triglycerides, non-HDL), fasting glucose or A1c, waist trends.
• Extra risk markers: when to ask about Lp(a) and whether a coronary calcium score could refine risk with your clinician.
• Movement that protects: about 150 minutes/week brisk walking or similar, plus strength training 2×/week and daily NEAT (steps, stairs, standing calls).
• Food pattern that helps: Mediterranean-leaning plates with plants, protein, and fiber; olive oil, nuts, seeds; fish 2×/week; fewer ultra-processed foods; 25–30 g fiber daily; salt awareness.
• Sleep & stress: cooler bedroom, dim lights an hour before bed, caffeine by noon, longer exhales during the day, short reset walks after tense moments.
• HRT & the heart (short version): not prescribed to prevent heart disease; some healthy women starting under 60 or within ~10 years of the final period may have a favorable balance for symptoms. Transdermal estrogen is often preferred when risk factors exist.
• Red flags: chest pressure, pain spreading to jaw/neck/back/arm, shortness of breath, sudden nausea, cold sweat, unusual fatigue—seek care promptly.

Try this tonight: serve a protein-and-vegetables dinner, take a 10-minute walk afterward, and set your bedroom a bit cooler. Place meds/supplements where you will see them for consistency.

This week: schedule a blood pressure check and update lipids/A1c if overdue. Do two strength sessions, take three brisk walks, and build a repeatable fiber-rich lunch (beans and greens with olive oil). If family history of early heart disease exists, ask about Lp(a) and whether a calcium score discussion fits you.

Keywords: menopause heart health, perimenopause cholesterol, blood pressure, Lp(a), coronary calcium score, Mediterranean diet, fiber, omega-3, strength training, walking, NEAT, sleep, stress, women over 40, midlife women, women’s cardiovascular risk, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend building heart-healthy habits in midlife.

Next episode: Bone Health & Osteoporosis — strength training basics, calcium and vitamin D, and daily moves that protect your future self.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Vaginal dryness and pain in midlife are common and treatable. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why GSM (genitourinary syndrome of menopause) happens and share a clear comfort plan for everyday life and intimacy.

What we cover

• At-home relief: the difference between a vaginal moisturizer (baseline comfort) and a lubricant (during intimacy), where and how to apply.
• Choosing products: water-based vs silicone-based vs oil-based lubes; glycerin-free options if prone to yeast; unscented, low-irritant formulas; moisturizers with hyaluronic acid or polycarbophil.
• Medical options: local vaginal estrogen (cream, tablet, ring), vaginal DHEA (prasterone), and ospemifene for painful intercourse related to GSM. How these work and when to consider them with your clinician.
• Pelvic floor physical therapy: releasing overactive muscles, relaxation training, and guided use of vaginal dilators for tension-related pain.
• Warmth and pacing: heating pad or bath before intimacy, longer warm-up, comfort checks, and a “menu of intimacy” that reduces pressure and increases choice.
• Red flags: new bleeding, strong odor, sores or fissures, fever, pelvic pain unrelated to intimacy, or sudden severe pain; ask about lichen sclerosus and recurrent infections.

Tonight: use a vaginal moisturizer after your shower, place a water-based or silicone lube on the nightstand, and add gentle warmth for 10–15 minutes before intimacy. Pause for comfort checks and switch to other forms of closeness if penetration hurts.

This week: book a visit to discuss local vaginal estrogen, vaginal DHEA, or ospemifene if symptoms persist. Ask for a referral to pelvic floor PT if you feel muscle tension or burning. Test one or two lube types and note which feel best. Choose breathable fabrics and avoid scented washes.

Keywords: vaginal dryness, painful sex, dyspareunia, GSM, genitourinary syndrome of menopause, vaginal moisturizer, lubricant, glycerin-free lube, silicone lube, water-based lube, oil-based lube, hyaluronic acid, polycarbophil, local vaginal estrogen, prasterone, vaginal DHEA, ospemifene, pelvic floor physical therapy, vaginal dilators, menopause intimacy, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share with a friend who wants kinder, practical conversations about comfort and intimacy in midlife.

Next episode: Menopause and Heart Health — risk shifts to know and daily habits that protect your future.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Non-hormonal relief for hot flashes is real. In this episode of The Menopause Reset Podcast, hosts Susan and Karen outline evidence-based options when you prefer to avoid hormones or cannot use them. Clear, practical guidance you can discuss with your clinician.

What we cover

• Fezolinetant (NK3 receptor antagonist): how it works on the brain’s heat-control center, typical onset, common side effects, and why liver function tests are required.
• SSRIs/SNRIs at low doses for vasomotor symptoms: options such as paroxetine 7.5 mg (FDA-approved), venlafaxine, desvenlafaxine, citalopram, escitalopram. Onset, benefits, and sexual side effects to watch.
• Tamoxifen caution: avoid strong CYP2D6 inhibitors (for example paroxetine, fluoxetine). Ask about safer choices like venlafaxine, citalopram, or escitalopram.
• Gabapentin for night sweats: bedtime dosing strategy, drowsiness, and titration with a clinician.
• Older options: clonidine and oxybutynin, modest efficacy, anticholinergic effects, and when they may fit.
• Non-pill supports: cooler bedroom, breathable layers, warm shower 60–90 minutes before bed, caffeine by noon, wine with dinner not as a nightcap, two brief strength sessions weekly, short walks, CBT-I style strategies.

Appointment prep

• List your top symptoms and frequency across a week.
• Bring medical history and medication list, including tamoxifen or blood pressure meds.
• Note preferences such as night-focused support or willingness for liver tests with fezolinetant.
• Ask about time to benefit, common side effects, dose titration, and follow-up.

Tonight: cool your bedroom, set water and a small fan within reach, and try three slow breaths with longer exhales if you wake.

This week: discuss one medication with your clinician. If nights are worst, ask about gabapentin. If hormones are not an option, ask about fezolinetant or an SNRI. Track symptoms for 2–4 weeks before switching.

Rapid safety reminders: review your history and medications with a clinician; report concerning effects; complete ordered labs. Do not stop SSRIs or SNRIs abruptly. Follow liver test schedules with fezolinetant.

Keywords: non hormonal hot flash treatment, menopause hot flashes, night sweats, fezolinetant, NK3 receptor antagonist, SSRI, SNRI, paroxetine 7.5 mg, venlafaxine, desvenlafaxine, citalopram, escitalopram, gabapentin, clonidine, oxybutynin, vasomotor symptoms, menopause sleep, CBT-I, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share with a friend who is exploring non-hormonal options.

Next episode: Vaginal Dryness and Pain — moisturizers, lubricants, local vaginal estrogen, and pelvic floor PT for comfortable intimacy.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Hormone therapy (HRT) can be confusing. In this episode of The Menopause Reset Podcast, hosts Susan and Karen break down what HRT is, who it may help, how timing affects risk, and the differences between transdermal estrogen, oral options, and micronized progesterone. Clear, practical guidance so you can have a confident conversation with your clinician.

What we cover:

• Basics: estrogen-only vs combined therapy, why a progestogen is needed if you have a uterus, and routes (patch, gel, spray, pill).
• Benefits: relief from hot flashes and night sweats, improved sleep, better quality of life, and support for bone density.
• Timing window: why starting before age 60 or within ~10 years of your final period often offers a favorable benefit–risk balance.
• Risks, honestly: how type, dose, route, and duration matter; why transdermal estrogen is linked to lower clot risk than oral; breast tenderness/spotting in early months; rare stroke or gallbladder issues reviewed with history.
• Breast cancer context: small risk signal in some combined regimens over time; where micronized progesterone may have a more favorable profile; decisions remain individualized.
• Who should not start without specialist input: history of breast or estrogen-sensitive cancers, unexplained bleeding, active/past clots, prior stroke/MI, severe liver disease, pregnancy. Migraine with aura or high triglycerides may favor transdermal routes.
• Local vaginal estrogen (GSM): targeted therapy for vaginal dryness, irritation, and painful intimacy with minimal systemic absorption; pairs well with moisturizers, lubricants, and pelvic floor PT.
• Appointment prep: one-page snapshot of goals, history, preferences; questions about dose, route, follow-up, and side effects.
• Smart trial: start low, reassess at 8–12 weeks, track symptoms, use the lowest effective dose, review annually; taper if discontinuing.

Try this tonight: write your top two symptoms and note triggers like room heat, late caffeine, or wine. Cool your bedroom and set your phone to Do Not Disturb.

This week: book a clinician visit if symptoms are disruptive. Read about transdermal estrogen and micronized progesterone so you know your options. If intimacy is uncomfortable, ask about local vaginal estrogen plus a moisturizer and lube.

Keywords: hormone therapy, HRT, menopause, perimenopause, hot flashes, night sweats, sleep, bone density, estrogen, progesterone, progestogen, transdermal estrogen, micronized progesterone, risks and benefits, breast cancer risk, blood clots, timing window, under 60, within 10 years, local vaginal estrogen, GSM, pelvic floor PT, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share with a friend who is considering hormone therapy.

Next episode: Non-Hormonal Options for Hot Flashes — evidence-based medications, likely side effects, and how to choose with your clinician.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Mood swings and anxiety in midlife can feel intense—but you’re not alone. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why emotions get louder in perimenopause and menopause (hormonal shifts, sleep disruption, stress load) and share a calm, practical plan to steady your day.

We connect the dots between estrogen/progesterone changes, their effects on serotonin and GABA, the role of sleep (3 a.m. wakeups), and lifestyle triggers like late caffeine, blood sugar dips, and “too many tabs” multitasking. Then we turn it into simple steps you can use right away.

In this episode, you’ll learn:

• A quick physiology primer: how hormonal fluctuations amplify reactivity—and why it’s a recalibration, not a failure.
• Fast calm-down tools: longer exhales (4–6), jaw/shoulder release, and “name it to tame it.”
• Focus without overwhelm: 20–25 minute single-tasking blocks and a “Later, not now” note to park thoughts.
• Everyday levers that smooth mood: morning light, short movement snacks, twice-weekly strength training, protein + fiber at meals, caffeine by noon, wine with dinner (not as a nightcap).
• Boundaries & community: micro-break scripts, worry windows on paper, and quick check-ins with a friend.
• When to seek help: persistent symptoms affecting sleep/work/relationships; labs for thyroid, iron, B12; therapy/CBT; considering hormone therapy (HRT) with your clinician.

Try this tonight: dim lights an hour before bed, do three slow breath cycles (in 4, out 6), prep water by the bed, set your phone to Do Not Disturb, and lay out tomorrow’s essentials (keys/notebook) so morning feels easier.

This week: get morning light most days, add two short strength sessions and a couple of 10-minute walks, pair each meal with protein + produce, land caffeine by noon, schedule one brief worry window, and keep a tiny wins list.

Keywords: menopause mood swings, perimenopause anxiety, stress relief, breathing exercises, single-tasking, CBT skills, insomnia, 3 a.m. wakeups, morning light, protein and fiber, caffeine cutoff, women over 40, midlife women, HRT, thyroid, iron, B12, women’s mental health, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend navigating menopause or perimenopause.

Next episode: Hormone Therapy Explained — Myths vs Facts — timing, benefits/risks, and the questions to bring to your clinician.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized care.

Are you on an emotional rollercoaster during **perimenopause** or **menopause**? You’re not alone. In this episode of "Thriving Through Midlife," we dive into the complex topic of **mood swings and anxiety in menopause**.

Hosts Jenna and Maria share personal stories and expert insights on why hormonal changes can lead to feelings of **anxiety, irritability, and panic**. We discuss practical, real-world **coping strategies for anxiety** and **menopause mood swings** that actually work.

Discover actionable tips, including:

• Simple **breathing exercises** to calm your nervous system instantly.
• The power of **physical activity** and how a 20-minute walk can be a natural mood lifter.
• Nutrition for your brain: foods rich in Omega-3s that support your mental well-being.

We also tackle the important question of when to seek professional help and remind you that these changes are biological, not a personal failing. Tune in to learn how to find balance and reclaim your emotional health. This episode is your **menopause toolkit** for managing your mood and thriving through this life stage. Keywords: **menopause anxiety**, **hormone imbalance**, **midlife mental health**, **natural remedies for menopause**, **coping with menopause**.