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**.

Brain fog in midlife doesn’t mean you’re losing your edge. In this episode of The Menopause Reset Podcast, hosts Susan and Karen unpack why menopause brain fog and perimenopause brain fog happen—and simple steps to improve memory, focus, and everyday clarity.

We connect the dots between hormonal changes (estrogen fluctuations), sleep disruption (hello, 3 a.m. wakeups), stress, and multitasking—plus the lifestyle levers that actually help: single-tasking, short movement snacks, two weekly strength training sessions, protein-forward meals, hydration, and smart timing for caffeine and alcohol.

In this episode, you’ll learn:

• Why attention and recall feel different in perimenopause and menopause (estrogen, sleep, stress).
• How to use single-tasking, 25-minute focus blocks, and a simple “Later, not now” note to stop mental tab overload.
• Quick wins: movement snacks, two brief strength sessions/week, protein + produce at meals, steady hydration.
• Sleep anchors for clearer mornings: dim lights, cooler bedroom, warm shower 60–90 min before bed, caffeine cutoff by noon.
• When to check in with a clinician about labs (e.g., iron, B12, thyroid) or persistent insomnia/mood changes.

Try this tonight: dim lights an hour before bed, put your phone on Do Not Disturb, lay out keys/notebook for morning, and take three slow, longer-exhale breaths in bed.

This week: schedule two 25-minute focus blocks daily with notifications off, add a movement snack between tasks, pair each meal with protein and produce, and land caffeine by noon.

Keywords: menopause brain fog, perimenopause brain fog, midlife brain fog, memory, concentration, focus, attention, working memory, cognitive tips, 3 a.m. wakeups, sleep in menopause, melatonin, cortisol, single-tasking, strength training, movement snacks, protein, hydration, iron, B12, thyroid, women over 40, women’s health podcast, The Menopause Reset Podcast.

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

Next episode: Mood Swings & Anxiety — why emotions feel louder in midlife and gentle ways to steady them day to day.

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

Midlife weight changes don’t mean you’re doing anything wrong. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why body composition shifts in perimenopause and menopause (estrogen changes, sleep, stress, routine) and how to use the big levers—protein-forward meals, strength training, NEAT (everyday movement), smart carb/alcohol timing, and better sleep—to support metabolism without strict diets.

We keep it practical and encouraging for women 40+, 45+, and 50+, so you can feel strong, energized, and confident in your midlife body.

In this episode, you’ll learn:

• What changes in midlife metabolism (estrogen decline, muscle loss, fat distribution) and why muscle is a key lever.
• How to build protein-forward meals that support satiety, recovery, and body composition.
• A simple, beginner-friendly strength plan (push, pull, squat/hinge, core) in 2 short sessions/week.
• Why NEAT (steps, stairs, short walks, standing calls) quietly boosts daily burn and mood.
• Sleep & stress basics (cool bedroom, dim lights, caffeine cutoff, longer exhales) that stabilize appetite and energy.
• Smart timing: wine with dinner (not as a nightcap), sweets after meals, protein earlier in the day.
• When to speak with a clinician for labs, personalized guidance, or joint/pain-safe training options.

Tonight, try: add protein at dinner, take a 10-minute walk afterward, dim lights an hour before bed, and keep your bedroom cool.

This week, build: two brief strength sessions, one or two 20-minute walks, caffeine by noon, and a quick note of what meals/moves leave you energized.

Mindset: progress over perfection. Muscle is slow art—weeks and months matter more than days.

Keywords: menopause weight, midlife metabolism, perimenopause weight gain, belly fat, body composition, protein, strength training, resistance training, NEAT, steps, insulin sensitivity, blood sugar, sleep, stress, cortisol, estrogen, perimenopause diet, menopause diet, 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 with a friend navigating menopause or perimenopause.

Next episode: Supplements: Hype vs Help — what’s worth discussing with your clinician, what’s overhyped, and how to read labels without getting lost.

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

Sleep in menopause doesn’t have to be a nightly battle. In this episode of The Menopause Reset Podcast, hosts Susan and Karen unpack why 3 a.m. wakeups and night sweats happen in perimenopause and menopause—and share a calm, practical plan you can try tonight.

We connect the dots between hormonal changes (estrogen/progesterone shifts), the brain’s “thermostat,” cortisol, and melatonin timing—plus the lifestyle levers that make sleep better: morning light, gentle movement & strength training, caffeine cutoffs, smart alcohol timing, cooler bedrooms, and screen wind-downs.

In this episode, you’ll learn:

• Why 3 a.m. wakeups spike in midlife and how temperature and hormones play a role.
• How night sweats disrupt deep sleep—and quick ways to cool the neck, wrists, and room.
• Daytime anchors for better nights: morning light, 20-minute walks, two short strength sessions/week.
• Evening wind-down that actually sticks: dim lights, warm shower 60–90 mins before bed, lighter bedding, white noise.
• Smart timing for caffeine (land by noon) and wine (with dinner, not as a nightcap).
• What to do during a wakeup: slow breathing, stay dark, don’t clock-check, brief “park-it” notes to stop mental loops.
• When to talk to a clinician about insomnia, persistent night sweats, HRT or non-hormonal options, and screening for sleep apnea.

Tonight, try: cool your bedroom, set a nightstand kit (water, spare tee, cool cloth), dim lights an hour before bed, and put your phone on Do Not Disturb. If you wake, breathe slowly with longer exhales, cool your neck/wrists, and avoid clock-checking.

This week, build: daily morning light, two brief strength sessions, a couple 20-minute walks, caffeine by noon, and earlier wine with dinner. Swap heavy bedding for breathable layers.

Keywords: sleep in menopause, perimenopause sleep, 3 a.m. wakeups, night sweats, hot flashes at night, menopause insomnia, menopause sleep tips, CBT-I habits, morning light, caffeine cutoff, alcohol timing, cooling bedroom, breathable bedding, strength training, stress management, melatonin, cortisol, HRT, non-hormonal options, women’s health podcast, The Menopause Reset Podcast.

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

Next episode: Libido & Intimacy in Midlife — what changes, what helps, and how to talk about it without awkwardness (comfort, communication, confidence).

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

Hot flashes and night sweats can steal your sleep and your peace. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share real stories and practical strategies to manage menopause and perimenopause vasomotor symptoms—without overwhelm.

We unpack why these symptoms happen (hormonal changes, narrower “comfort” window, brain thermostat misfires) and what actually helps midlife women (40+, 45+, 50+). You’ll get friendly, step-by-step ideas you can try tonight to reduce heat surges, protect your sleep, and feel more in control.

In this episode, we cover:

• What a hot flash really is and why night sweats wake you at 2–3 a.m.
• Common triggers: alcohol (wine), spicy food, late-night caffeine, stress, warm rooms, tight/synthetic clothing.
• Daytime relief: breathable layers (cotton/bamboo), portable fan, chilled water, choosing a cooler seat at work or social events.
• Sleep strategies for menopause insomnia: cooler bedroom, lighter bedding, warming shower 60–90 minutes before bed, lights/screens down, calm breathing.
• Tracking symptoms to spot patterns (Notes/app): time, food/drink, stress, temperature.
• Movement & strength training (2 short sessions/week) to support mood, metabolism, and sleep quality.
• Intimacy comfort: moisturizers/lubricants for vaginal dryness—simple, practical, zero shame.
• Care options to discuss with your clinician: non-hormonal supports and HRT (hormone therapy) when appropriate.

Key takeaways: Cool the environment, layer your clothing and bedding, hydrate, build a gentle wind-down, and use quick breathing resets when you feel a surge. Small changes stack up. You’re not alone—your body is recalibrating.

SEO keywords: menopause, perimenopause, hot flashes, night sweats, vasomotor symptoms, menopause symptoms, menopause relief, menopause tips, menopause sleep, insomnia, midlife women, women over 40, hormonal changes, estrogen, progesterone, cooling tips, breathable fabrics, strength training, stress management, symptom tracking, HRT, hormone therapy, non-hormonal options, natural remedies, women’s health podcast, The Menopause Reset Podcast.

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

Next episode: Sleep in Menopause — why 3 a.m. wakeups happen and how to build a bedtime routine that actually sticks (CBT-I inspired habits, gentle movement, light/temperature timing).

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

Libido and intimacy in midlife don’t have to be confusing. In this episode of The Menopause Reset Podcast, hosts Susan and Karen talk honestly about menopause libido, perimenopause intimacy, and simple ways to feel more comfort, connection, and confidence.

We cover how hormonal changes (estrogen, progesterone, testosterone), stress, sleep, and everyday mental load can shape desire; why vaginal dryness and GSM (genitourinary syndrome of menopause) impact comfort; and what actually helps, from vaginal moisturizers and lubricants to pelvic floor physical therapy and local vaginal estrogen (when appropriate).

In this episode, you’ll learn:

• Why desire changes in perimenopause and menopause—and how to reframe it without shame.
• The difference between a vaginal moisturizer (maintenance) and a lube (moment-to-moment comfort).
• How longer warm-up, slower pacing, and gentle breath boost comfort and arousal.
• When to discuss local estrogen, non-hormonal options, and pelvic floor PT with your clinician.
• Communication scripts that lower pressure and increase closeness (“comfort first,” clear requests, kind boundaries).
• The “menu of intimacy” idea (cuddling, massage, kissing, or more) and why scheduling a date can help real couples with real lives.

Try this tonight: add a vaginal moisturizer after your shower, keep a water-based or silicone lube on the nightstand, warm the room or use a soft heating pad, dim the lights, and allow more warm-up time.

This week: protect sleep, add gentle movement (a 20-minute walk, two short strength sessions), and create a 5-minute stress off-ramp after work. If discomfort persists, book a chat about GSM care (e.g., local estrogen) or pelvic floor therapy.

Mindset: desire often follows pleasure and safety—not the other way around. Build comfort first; the spark shows up more often.

Keywords: menopause libido, perimenopause intimacy, low desire, vaginal dryness, GSM, genitourinary syndrome of menopause, pelvic floor PT, pelvic floor physical therapy, local vaginal estrogen, hormone therapy, non-hormonal options, lubricants, vaginal moisturizers, warm-up, foreplay, partner communication, relationship, consent, midlife women, women over 40, sexual health, The Menopause Reset Podcast.

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

Next episode: Weight & Midlife Metabolism — why body composition shifts in midlife and what helps (protein, strength training, sleep) without overwhelm.

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

Welcome to the very first episode of The Menopause Reset Podcast — a safe and supportive space for women navigating perimenopause, menopause, and beyond.

In this episode, your hosts Emily and Sarah — two close friends in their late 40s — share their personal experiences with perimenopause and talk about what really happens when your body starts to change. From the first irregular periods, to the confusing cycle shifts, hot flashes at night, mood swings, brain fog, and even the moments of panic when you wonder if something is "wrong," we cover it all in an honest, relatable, and friendly conversation.

Perimenopause, sometimes called “pre-menopause,” can start as early as your 40s (and for some women even earlier). It’s the time when estrogen and progesterone levels begin to shift, and those changes can last 4 to 8 years before reaching full menopause. That’s a long journey — and many women are surprised by how much it impacts their daily lives.

👉 In this episode, we talk about:

• The earliest signs of perimenopause and what they feel like

• How hormonal changes affect your mood, sleep, and memory

• Why irregular cycles and heavier periods can be a normal part of the process

• Real stories from Emily and Sarah about night sweats, sudden tears, and even forgetting where they parked their car

• How to talk to your doctor about symptoms so you don’t feel alone or “crazy”

• Simple lifestyle changes that may help — from keeping a symptom diary, to adjusting caffeine, to trying yoga or meditation

• Why talking openly with other women is one of the most powerful ways to reset your mindset during menopause

This isn’t a lecture. It’s a real conversation between two friends — filled with empathy, laughter, and practical tips. Our mission is to break the taboo around menopause and help women everywhere feel informed, confident, and supported.

✨ Whether you’re in your 40s, already experiencing symptoms, or just curious about what’s coming, this episode will help you recognize the signs of perimenopause and know you are not alone.

🎧 Tune in to “The Menopause Reset Podcast” every week for relatable discussions about hot flashes, night sweats, mood swings, sleep struggles, weight changes, libido shifts, hormone replacement therapy (HRT), natural remedies, self-care tips, and mental health during menopause.

👉 Don’t forget to subscribe and share this podcast with a friend — because every woman deserves to feel prepared, supported, and empowered during menopause.

Next episode: Hot Flashes & Night Sweats — Why They Happen and What You Can Do About Them 🔥💤