Pleasure in the Pause: Midlife Conversations About Menopause, Sex & Pleasure

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The information shared on Pleasure in the Pause is for educational and informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any decisions about your health or treatment. The views expressed by guests are their own and do not necessarily reflect the views of the host or Pleasure in the Pause.

102 | When Mother's Day Hurts, Modern Loss, Grief, and Finding Meaning with Rebecca Soffer

Wed, 06 May 2026 00:00:00 -0400

There is a version of Mother's Day we all know. The brunches, the bouquets, the Hallmark cards. And then there is the version so many women carry quietly underneath — the grief of a mother who is gone, of never becoming one, of a child lost, of the mother we needed and never had, and the grief of a mother who is still here but already somehow leaving.

This episode of Pleasure in the Pause makes space for that fuller truth. Host Gabriela Espinosa sits down with Rebecca Soffer, co-founder of Modern Loss and bestselling author of the Modern Loss Handbook, for one of the most tender and honest conversations this show has ever had. Whether Mother's Day brings up something heavy for you this year or you are simply learning to live alongside a loss that has no clear shape, this episode gives you permission to feel all of it.

Rebecca Soffer is cofounder of Modern Loss, a media platform and global movement offering creative, meaningful and resonant content and connection addressing the long arc of grief. She is also the author of the bestselling The Modern Loss Handbook: An Interactive Guide to Moving Through Grief and Building Your Resilience and of Modern Loss: Candid Conversation About Grief. Beginners Welcome, and writes the Modern Loss Substack, one of the platform's top Health and Wellness publications.

Together, we talk about:
✨ The many forms of Mother’s Day grief that often go unseen
✨ Grieving a mother who is still alive but changing through dementia or illness
✨ How to support someone who may be hurting this Mother’s Day
✨ Finding connection, community, and meaning after loss
✨ Why grief and pleasure can coexist

Grief does not move in a straight line. It lives in us, shifts with us, and shows up in the most unexpected moments years after we thought we had made peace with it. What changes is not that it goes away. What changes is that we get better at knowing what we need when it arrives.

CONNECT WITH REBECCA SOFFER:

Substack

Modern Loss Handbook | Book

RESOURCES:

Ep 101: Dr Bralove

Article by Colin Campbell

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101 | How To Find Your Way Back To Pleasure: Healing Trauma With Brooke Bralove

Wed, 29 Apr 2026 00:00:00 -0400

Have you ever wondered why intimacy feels harder than it should? Why desire feels distant, or why being fully present in your body during sex feels just out of reach — even when everything else in your life seems fine? Most women in midlife assume it is hormones. And sometimes it is. But sometimes the story runs deeper, back through experiences the body absorbed and quietly held onto.

In this episode of Pleasure in the Pause, Gabriella sits down with licensed clinical social worker, psychotherapist, and AASECT certified sex therapist Brooke Bralove for one of the most important conversations this show has ever had. They go deep into what trauma actually is, how it lives in the nervous system, and how it shapes desire, arousal, and the ability to feel safe in intimacy in ways most women never connect. They also explore a remarkable and fast-working therapy called Accelerated Resolution Therapy, or ART, and how it is helping women finally feel present and safe in their bodies again.

This is a tender topic. If anything in this episode stirs something up for you, please give yourself permission to pause and take whatever space you need.

Brooke Bralove is a licensed clinical social worker, psychotherapist, and AASECT certified sex therapist with over 20 years in private practice. She specializes in trauma, sexual health, and emotional healing, helping individuals and couples move through anxiety, trauma, and relationship challenges so they can feel more connected, confident, and fully themselves. A trained Accelerated Resolution Therapy practitioner and sought after speaker, Brooke is known for her warmth, her insight, and her gift for making complex emotional and neurological processes feel accessible and real. She practices in Bethesda, Maryland just outside Washington DC.

Key Insights

Trauma is broader than most women realize.
The body holds onto experiences long after the mind has moved on.
Low libido is not always hormonal.
Accelerated Resolution Therapy works fast.
You are more than your past sexual experiences.

This conversation is for every woman who has ever wondered why pleasure feels so far away — and never thought to look at her history for the answer. The body is not broken. It is protecting itself the only way it knows how. And with the right support, it can learn that it is safe to open again.

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100 | Celebrating 100 Episodes Of Pleasure In The Pause: What These Conversations Have Revealed

Wed, 22 Apr 2026 00:00:00 -0400

This is a milestone episode. Episode 100 of Pleasure in the Pause marks two years of bold, honest conversations about women's bodies, pleasure, and sexual health in midlife — and this one is personal. For the first time, host Gabriela Espinosa steps out from behind the microphone and into the hot seat, interviewed by her friend and fellow midlife health advocate Karen Cerezo.

If you have ever felt dismissed by a doctor, confused by the changes in your body, or quietly assumed that pleasure was something you would just have to let go of in this chapter of life — this episode is your reminder that you are not alone, and that assumption is wrong. Gabriela shares the deeply personal story behind why she started this podcast, what she learned from 100 conversations with leading experts in sexual health and intimacy, and where the conversation is headed next. From the surprising gap in women's knowledge about their own anatomy, to cutting-edge medical tools most women have never heard of, to what it really means to step into your sixties with intention — this episode covers it all.

Karen Cerezo is a nationally board-certified health coach, certified personal trainer, menopause expert, TEDx speaker, and founder of Lifestyle Fitness. With over a decade of experience helping women in midlife navigate perimenopause and beyond, Karen blends science-backed education with real-life practicality to help women reclaim strength in their bodies, their choices, and their confidence. Karen specializes in menopause education, hormone health, strength training after 45, and the hidden cost of ignoring midlife health in the workplace. She is the author of Navigating Menopause: A Comprehensive Wellness Tracking Journal and a sought-after speaker who makes complex hormone conversations clear, relatable, and actionable.

Highlights from our discussion include:

Sexual pleasure in midlife is not over — it just looks different.
Systemic hormones and local hormone therapy are not the same thing — and most women are only doing one when they may need both.
Knowing your own anatomy is the foundation of self-advocacy.
Pelvic floor therapy is one of the most underused and most effective tools available to women in midlife.
Pleasure is broader than the bedroom.

This podcast started because Gabriela had no language for what was happening in her own body. A hundred episodes later, that conversation has reached women in 106 countries — and it is just getting started.

If this episode resonated, subscribe to Pleasure in the Pause and share it with a woman in your life who needs to hear it. And if you have been part of this community from the beginning, thank you. This milestone belongs to you, too.

CONNECT WITH KAREN CEREZO:

Website: https://www.midlifehealthcoach.com/

Instagram: https://www.instagram.com/midlife_health_coach/

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99 | Your Body Is Speaking— Here’s How To Listen (A Simple Practice For Midlife Women)

Wed, 15 Apr 2026 00:00:00 -0400

Have you ever struggled to put words to what you're feeling — in your body, in the bedroom, or even in your doctor's office? You're not alone, and it's not your fault. Most of us were never taught the language of our own bodies, and that silence comes at a real cost: disconnection in intimate relationships, unspoken pain, and leaving healthcare appointments feeling dismissed and unheard.

In this solo episode of Pleasure in the Pause, host Gabriela Espinosa explores what intimacy actually requires — not performance, not perfect words, but the ability to sense what's happening inside you and give it a name. Drawing on her work as an intimacy and attraction facilitator and a panel talk she gave at South by Southwest, Gabriela walks you through the neuroscience of body awareness (interoception), the three layers of intimacy practice, and a simple three-word framework — notice, feel, name — you can start using today.

Embodiment Tune-In Guided Audio. Create a practice of connecting to your body, tuning in to what there is to be felt and accessing the pleasure that lives within you.

Highlights from our discussion include:

Intimacy starts with self-connection, not technique.
Your body is already speaking — learn to hear it.
Disconnection costs you in intimacy and healthcare.
The practice is simple: notice, feel, name.
Build the muscle in ordinary moments.

What would change for you if you could clearly say I need to slow down — or I want more of that? That clarity isn't about confidence. It's vocabulary. Start small: today, pause once and name one sensation in your body. That's where it begins.

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98 | When Longing Becomes Your Lover: Understanding Romantic Obsession And Finding Your Way Back To Authentic Love With Amanda McCracken

Wed, 08 Apr 2026 00:00:00 -0400

Have you ever been so consumed by someone just out of reach that you checked your phone obsessively, fantasized endlessly, and somehow wanted them even more because they weren't fully available? There's actually a name for it — and in this episode of Pleasure in the Pause, Gabriella sits down with journalist, author, and limerence expert Amanda McCracken to talk about why so many of us get stuck chasing love instead of receiving it.

At the heart of this conversation is a truth so many midlife women are quietly sitting with: we are all longing to be truly seen. But real love only becomes possible when we believe we are worthy of receiving it.

Amanda McCracken is an award-winning journalist passionate about experiences that highlight the intersection of wellness, travel, and relationships. Her work has appeared in The New York Times, Washington Post, Guardian, Vogue, National Geographic, Elle, NPR, Outside, ESPN, SELF, Runner’s World, and many others. She published her first article about longing in 2013, which led to additional articles featuring personal anecdotes and deep research and interviews with the BBC and Katie Couric. She is now considered a “limerence expert” and intimacy advocate. Her 2023 TED Talk, “How Longing Keeps Us From Healthy Relationships,” and her podcast, The Longing Lab, highlight how longing can become self sabotaging and shares how to change our patterns of longing. McCracken is also a part-time university instructor, massage therapist, triathlon coach, and competitive athlete.

Highlights from our discussion include:

What limerence actually is, how it differs from a crush, and why today's dating culture — apps, social media, hookup culture — makes it more common than ever.
Why the brain gets hooked on the chase: the trigger, the behavior, and the dopamine reward loop that keeps so many of us stuck.
The moment Amanda realized she was more comfortable longing for love than actually having it — and what that revealed about her deeper fear of intimacy.
The practical tools that helped her break the pattern, including cognitive reappraisal, nervous system work, EMDR, and a nightly mantra her therapist gave her.
What healthy, realistic love actually feels like in midlife — and why Amanda says she trusted her husband before she loved him.

CONNECT WITH AMANDA MCCRACKEN:

My book: When Longing Becomes Your Lover

My podcast: The Longing Lab

Watch my TEDx talk

Read my NYT story on limerence

Instagram: @amandajmccracken

TikTok: @thelonginglab

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97 | This Is 60: A New Way to Step Into This Decade

Wed, 01 Apr 2026 00:00:00 -0400

Are you approaching a milestone birthday and feeling a mix of excitement and that quiet inner voice telling you to slow down, fade back, or play small? You are not alone — and in this special solo episode of Pleasure in the Pause, host Gabriella Espinosa turns 60 and invites you into one of the most honest, tender, and empowering conversations she has ever shared.

This is not a list of anti-aging tips. This is a celebration of what it means to grow into yourself — more rooted, more unapologetic, and more alive than ever — while also being real about the moments when the old stories still creep in.

Highlights from this episode include:

Why turning 60 doesn't feel like fading. It feels like a deepening, and how Gabriella is stepping into this decade with more of herself, not less.
The heavy cloak moment: how even the most grounded women can still be visited by the voice that says you've had your moment, and what to do when it shows up.
How to move through life's transitions from a place of growth and openness rather than fear and uncertainty.
Why “you don't look 60" is a compliment worth questioning, and the words that actually honor a woman at this stage of life.
A powerful reflection prompt to help you ask: Who is the woman I am becoming now?

Midlife is not the beginning of decline. It is a threshold — a moment to shed the roles, the expectations, and the versions of yourself that no longer fit. If something in this episode landed for you, notice where you are already choosing not to shrink. Then share this episode with one woman who needs to hear it. That is how we change the narrative together.

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96 | Dressing For The Woman You're Becoming: Style, Aging & Self-Discovery with Christine Morrison

Wed, 25 Mar 2026 00:00:00 -0400

Have you ever stood in front of your closet full of clothes and thought, what in the world do I wear? Not excited, not inspired, just stuck. In this conversation on Pleasure in the Pause, host Gabriella Espinosa sits down with Christine Morrison, renowned journalist and author of Clothes Minded: Fashionable Essays About Finding Yourself, to explore how clothing becomes intertwined with the moments that shape us, from joy and ambition to grief, motherhood, and reinvention.

This episode explores what it means to open your closet not with pressure but with curiosity, how to dress for the woman you are becoming instead of the woman you used to be, and why style in midlife is about self-expression, not constraint.

Christine Morrison is a renowned journalist and the creator of writing in black and white, a newsletter and online platform that explores fashion and beauty through the lens of aging. Every day, she challenges conventional narratives about growing older. Her work has appeared in The Washington Post, The Boston Globe and in campaigns for major fashion and beauty brands. A former Calvin Klein Vice President and current member of THE BOARD, Morrison brings sharp insight and personal perspective to Clothes Minded: Fashionable Essays About Finding Yourself, a collection of essays on style, identity and self-discovery.

Highlights from our discussion include:

Fashion is not frivolous
The white crisp shirt as superhero cape
Dismiss the "age appropriate" rules
Certain clothes hold entire chapters of your life

CONNECT WITH CHRISTINE MORRISON:

Substack

Buy Clothes Minded on Amazon

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95 | How To Build Meaningful Female Friendships In Midlife

Thu, 19 Mar 2026 00:00:00 -0400

Are you feeling lonely even though you are busy? Wondering where your friendships went when life got so full? This solo episode explores why friendship in midlife is not a luxury but essential to your health and longevity, and gives you five practical ways to build the connections that will carry you into the next chapter of your life.

In this deeply personal solo episode, Gabriella Espinosa shares the story of gathering friends from across the country at her home in Austin for South by Southwest to celebrate turning 60. That weekend reminded her that connection is everything, and sparked this research backed conversation about friendship, loneliness, and health in midlife. This episode is a reminder that friendship in midlife does not happen by accident. It is something we choose, tend to, and create with intention.

Highlights from our discussion include:

The Harvard Study of Adult Development discovered how your relationships at age 50 can predict how healthy you will be at age 80.
Recent AARP research shows that four in ten US adults age 45 and older report feeling lonely.
Why nurturing relationships is as critical to health as eating well and exercising.
Five practical approaches for building meaningful friendships in midlife.
How some of Gabriella's most meaningful friendships today started on social media.

If this episode resonated with you, send it to one woman you care about. Not as a forward, but as an act of friendship. That is how we build community, one conversation at a time.

Resources Mentioned:

Harvard Study of Adult Development https://www.adultdevelopmentstudy.org

AARP Loneliness & Social Connections Study 2025 (primary) https://www.aarp.org/pri/topics/social-leisure/relationships/loneliness-social-connections-2025/

AARP: Instagram | Website

The Riveter: Instagram: @theriveterco → theriveterco.com

Entreprenistas: Instagram @entreprenistas→ entreprenistas.com

Midlife Collective: Instagram @mlifecollective

Lizzie Bermudez Walk & Talk San Francisco: Instagram @lizziebtv

Katie Fogarty: Instagram @acertainagepod -> A Certain Age Podcast

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94 | Weight Loss vs. Weight Health: The Hormone Truth About GLP-1, Metabolism, and Your Body with Ashley Koff, RD

Wed, 11 Mar 2026 00:00:00 -0400

Have you been told your weight is your problem and that weight loss is the solution? What if everything you have been taught about the number on the scale, diet, and exercise is not just wrong but actively keeping you from becoming weight healthy? In this conversation on Pleasure in the Pause, host Gabriella Espinosa sits down with Ashley Koff, registered dietitian and author of the new book Your Best Shot: The Personalized System for Optimal Weight Health, GLP-1 Shot or Not. Ashley shares her own weight health story, from being bullied as a child for her belly to discovering that her body did not have what it needed to run better, and how that revelation changed the entire trajectory of her life and career.

This conversation covers the four pillars of better nutrition (balance, quantity, timing, and quality), the pizza metaphor for building a personalized plan, and why digestion and hydration are the crust, not the sauce. Because weight health is not about restriction. It is about building a body that has what it needs.

Ashley Koff, RD, is the USA Today bestselling author of Your Best Shot (HarperOne), founder of The Better Nutrition Program (BNP), and a pioneering voice behind the emerging weight health movement. A practitioner and thought-leader with more than 25 years of experience, Ashley has helped redefine how we approach weight, shifting the conversation from weight loss to weight health, a science-based framework focused on metabolic function, hormonal regulation, and sustainable outcomes. Through her work with patients, clinicians, leading brands and companies, and health organizations, Ashley has developed practical systems that translate complex nutrition science into personalized strategies people can actually implement.

Highlights from our discussion include:

Total body weight tells us nothing about health.
We all have weight health hormones.
GLP-1 medications are hormone replacement therapy.
Your body needs protein spaced throughout the day to actually use it.

If this conversation shifted the way you think about weight, health, and your body, please subscribe to Pleasure in the Pause for more empowering, evidence-based conversations about midlife health and wellness.

CONNECT WITH ASHLEY KOFF:

Book

Substack

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93 | Rewriting the Rules of Sex in Midlife: Dr. Maria Sophocles on the Bedroom Gap

Wed, 04 Mar 2026 00:00:00 -0500

Have you found yourself wondering why your libido has left the bedroom? Or maybe thinking, why does sex feel different now, and why didn't anyone prepare me for this? If you have felt confused, frustrated, disconnected from your body, or quietly worried that midlife and menopause might mean the end of pleasure, this episode is for you. In this conversation on Pleasure in the Pause, host Gabriella Espinosa welcomes back Dr. Maria Sophocles, board-certified obstetrician-gynecologist, menopause specialist, sexual counselor, and author of the new book The Bedroom Gap: Rewrite the Rules and Roles of Sex in Midlife. Together, they explore what is actually happening to women's bodies in midlife and why so many of us were never properly prepared.

Maria Sophocles is a gynecologist, author and public advocate for women's health. Her mission to close the gendered healthcare gap inspired her viral TED talk and book, The Bedroom Gap, about what happens to sex in midlife. Her efforts to provide access to contraception in New Jersey changed the state’s constitution. Her virtual clinic serves women in eleven US states and internationally. She is currently working on a documentary about sex and menopause. She is married with four grown children.

Highlights from our discussion include:

Why the bedroom gap is about more than just the orgasm gap and includes the difference in expectations, abilities, education, medical support, and cultural scripts between men and women around sex and pleasure.
The real medical solutions for genitourinary syndrome of menopause symptoms including vaginal estrogen, vaginal prasterone, hyaluronic acid suppositories, and two FDA approved medications for low sexual desire, Addyi and Vyleesi.
How shame, inherited sexual scripts, and the androcentric model of sex (sex designed for male pleasure) keep women from speaking up about their sexual health concerns to doctors or partners.
Dr. Sophocles's Five M's framework: mind, meds, medicine, movement, and moisture, a roadmap for women who feel overwhelmed and want to reclaim sexual pleasure.
Why sexual health is a fifth pillar of longevity, how staying sexually active lowers blood pressure and anxiety, increases lifespan, and combats the epidemic of loneliness.

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Full episodes on YouTube.

92 | Your Midlife Vitality Blueprint: How To Thrive In Your 50s, 60s & Beyond with Dr. Noor Al-Humaidhi

Wed, 25 Feb 2026 01:00:00 -0500

If you're a woman in your 50s or 60s who has been doing all the right things, eating well, moving your body, managing stress, and yet you still find yourself wondering if there is more you could be doing to protect your health for the long run, this episode is for you.

In this conversation on Pleasure in the Pause, host Gabriella Espinosa sits down with Dr. Noor Al-Humaidhi, a board-certified family physician, menopause specialist, and founder of Lifestyles by Noor, to build what Gabriella calls the Midlife Vitality Blueprint.

This is not about living longer. This is about living stronger, with vitality, confidence, and energy for the next 20, 30, even 40 years. Because midlife is not the beginning of decline. It is the beginning of design.

Dr Noor Al-Humaidhi is a Board Certified Family Physician and Menopause Society Certified Practitioner. She is affectionately known as Dr Noor in the community. She grew up in Kuwait before attending medical school in Dublin, Ireland. She then moved to the UK where she trained in General Practice and started her career. She moved to the Seacoast 7 years ago to be nearer to family and restarted her family practice career after overcoming the hurdles of Board certification here in the US. After her own experience with perimenopause coupled with her difficulty accessing care she founded Lifestyles by Noor. Lifestyles is a midlife wellness destination practice. Her aim is to arm clients with the data that they need to maximize their health span. She has a particular focus on women in perimenopause and menopause who are having difficulty accessing appropriate care to manage their symptoms. Her goal is to educate, empower and help clients feel their best.

Highlights from our discussion include:

Why lifting heavy weights (40, 50, 60 pounds and beyond) is the single most important lifestyle intervention.
The essential labs that most doctors don't run.
How to advocate for hormone therapy after age 60.
The metabolic syndrome of menopause.
Why DEXA scans should start at age 35, not 60.

CONNECT WITH Dr. Noor:

Website Personal | Practice

Resources:

Estrogen Matters by Avrum Bluming and Carol Tavris

The Menopause Society

Let's Talk Menopause

Quest Diagnostics or LabCorp for labs

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Full episodes on YouTube.

91 | The Cost of Quiet: Relationship Advice for Midlife Women with Colette Jane Fehr

Wed, 18 Feb 2026 00:00:00 -0500

What if the silence you've been keeping in your relationship is actually one of the most costly things you've ever done? In this episode of Pleasure in the Pause, host Gabriella Espinosa sits down with licensed psychotherapist and nationally recognized relationship expert Colette Jane Fehr, author of The Cost of Quiet: How to Have the Hard Conversations That Create Secure, Lasting Love. Together, they explore why so many midlife women silence their needs in relationships, how conflict avoidance quietly erodes intimacy and wellbeing, and what it actually takes to speak your truth in a way that creates deeper connection rather than more distance. If you've ever chosen peace over honesty and wondered why you still feel so alone, this conversation is for you.

Colette Jane Fehr is a licensed psychotherapist and nationally recognized relationship expert. She’s the author of The Cost of Quiet: How to Have the Hard Conversations That Create Secure, Lasting Love and co-hosts the hit podcasts Insights from the Couch: Real Talk for Women at Midlife and Love Thy Neighbor: The Relationship Show. Her TEDx talk Secrets of a Couples Therapist was selected as a TED Editors’ Pick.

Highlights from our discussion include:

Why conflict avoidance is not always silent and can show up as people pleasing, over-explaining, bickering, or emotional withdrawal.
How early attachment experiences and the nervous system shape our communication patterns in adult relationships.
What co-regulation is and why it is one of the most powerful tools for calming conflict and deepening connection.
Colette's method of self-connected communication, speaking from a grounded, honest, compassionate adult self.
How to build the muscle of speaking up starting with small, low-stakes conversations outside of your romantic relationship.

If this conversation stirred something in you, I want you to take one small action today. Take Colette's free communication style quiz at colettejane fehr.com to discover how you show up in conflict, and pick up her book

If you're seeking to reclaim your pleasure and vitality, join Gabriella at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.pleasureinthepause.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for this enlightening journey into the heart of female pleasure and empowerment.

CONNECT WITH COLETTE JANE FEHR:

Purchase The Cost of Quiet: https://www.colettejanefehr.com/new-book

Substack: www.colettejanefehr.substack.com

Instagram & TikTok: @colettejanefehr

Website: colettejanefehr.com

TEDx talk “Secrets from a Couples Therapist”: https://www.youtube.com/watch?v=8tSUOB2yEd0

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

90 | The Business of Pleasure: Tools for Self-Love in Midlife with Oboo founder Amy St. Germain

Wed, 11 Feb 2026 00:00:00 -0500

What if the most important love story you nurture this Valentine's Week isn't with a partner, but with yourself? In this conversation on Pleasure in the Pause, host Gabriella Espinosa sits down with Amy St. Germain, founder of Oboo, a pleasure-forward wellness brand creating tools designed specifically for midlife bodies.

This episode is a shame-free exploration of self-pleasure as self-care, the health benefits of vibrators for midlife women, and why desire doesn't disappear as our bodies change. Whether you're navigating dryness, decreased sensitivity, or simply want to reclaim pleasure on your own terms, this conversation reminds you that your body is amazing at every age.

Amy St. Germain is the founder of Oboo, a pleasure-forward wellness brand creating tools and products designed for midlife bodies. What started as her own wake-up call turned into a mission to make intimacy, desire, and self-pleasure feel accessible, practical, and shame-free. Through Oboo's thoughtfully designed products and open, honest conversations, Amy helps women feel more at home in their bodies, laugh a little more about the changes of midlife, and stay open to trying something new. Her approach blends curiosity, humor, and real-life usefulness. Her favorite reminder: desire doesn't disappear in midlife. It just needs better lighting, better language, and better tools.

Highlights from our discussion include:

50% of women over 50 stop having sex or being intimate altogether, but we have at least 30 more years to enjoy pleasure.
Vibrators aren't just for pleasure. They improve blood flow, reduce dryness, support pelvic floor health, and can even reduce hot flashes.
The "Pleasure Reset" is five minutes of pressure-free self-pleasure with no goal, no performance, just reconnection with your body.
Better lighting, better language, and better tools are what desire needs in midlife, not fixing something that's broken.
Pregaming (warming yourself up before partner intimacy) takes the pressure off and allows you to arrive ready and connected.
Using lubricant makes everything feel better, even if you don't think you need it. Comfort first, then move to the next steps.

Connect with Amy St. Germain:

Resources Mentioned:

Blog - The Pleasure Reset (5-minute pressure-free self-pleasure practice)

Kinsey Institute research on self-pleasure and symptom relief

Ep 80 Good Vibes

Ep 64 Communicating with a Partner about Pleasure

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Full episodes on YouTube.

89 | Motherhood, Mental Health And Return To Self With Lizzie Bermudez [Return to Her Series]

Wed, 04 Feb 2026 00:00:00 -0500

What happens when your child's mental health crisis becomes your entire world and you quietly lose yourself in the process? In this debut episode of Return to Her, a new monthly series on Pleasure in the Pause, host Gabriella Espinosa sits down with lifestyle host and midlife influencer Lizzie Bermudez for an honest conversation about walking through over three years of her daughter's mental health struggles while putting her own life completely on hold.

Lizzie shares what it felt like to be her daughter's primary caretaker in survival mode, how she navigated the isolation and stigma surrounding mental health, and the turning point when she finally realized the best thing she could do for her daughter was take care of herself. This is a powerful story about caregiving, crisis, and the slow, messy, beautiful journey of coming home to yourself again.

Lizzie is a lifestyle host, podcaster and midlife influencer. She helps women embrace the "middle ages" by sharing tips, tricks, and interviews about looking and feeling your best when it comes to midlife, menopause and empty nesting. Lizzie B's audience knows she doesn't take herself too seriously, and viewers love following her entertaining behind-the-scenes stories on Instagram and TikTok.

Lizzie also spent 20-plus years as an Emmy award-winning broadcast journalist and host. During that time, she interviewed everyone from celebrities to CEOs to presidents and developed the skills of storytelling and engaging viewers.

If you ask Lizzie her favorite thing about switching from traditional media to digital, she’ll proudly tell you she can say just about whatever the eff she wants and no longer needs a full face of makeup to go on camera.

Highlights from our discussion include:

When your child struggles with mental health, the isolation is overwhelming. People don't know what to say, so they say nothing.
DBT (dialectical behavioral therapy) gave her family tools and a shared language to navigate emotional regulation and crisis.
Learning that two things can be true at once expanded her capacity to hold conflicting emotions without judgment.
Coming home to herself feels like lightness. Waking up smiling again, cortisol releasing, opening to friendships after years of isolation.
Laughter was medicine. Even in the darkest days, finding one thing to laugh about each day became a survival tool.

If you're in the thick of caregiving and losing yourself, if you're slowly coming back, or if you're still figuring it out—this conversation reminds you that returning to yourself is always possible. Listen now and discover that even after the most intense seasons, lightness and joy can return.

CONNECT WITH LIZZIE BERMUDEZ:

TikTok

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

88 | The Intimate Animal: Why We’re Wired For Love, Desire, And Connection In Midlife with Dr. Justin Garcia

Wed, 28 Jan 2026 00:00:00 -0500

Have you ever looked at your long-term partner and wondered: Is this still the connection I want? Who are we now? Can we feel close again? If you've reached midlife and found yourself in a relationship that feels more like roommates than lovers, if the spark has faded and you're not sure how to reignite it, or if you're navigating the dating world again after years away, this episode is for you.

Gabriella Espinosa sits down with Dr. Justin Garcia. Dr. Garcia brings decades of research to answer the questions many midlife women are asking: Why do long-term relationships drift into disconnection? Can desire return after years together? Is it possible to rebuild intimacy when life, hormones, and identity are all shifting at once? And perhaps most importantly: Are we asking romantic partnerships to do something evolution never designed them for?

Dr. Justin R. Garcia is an evolutionary biologist and international authority on the science of sex and relationships. Since 2019, he has served as Executive Director of the world-renowned Kinsey Institute, where he is also a Senior Scientist. He holds an appointment as the Ruth N. Halls Professor in the College of Arts and Sciences at Indiana University and is a Founding Co-Director of Human Sexuality and Health at the IU School of Medicine. An award-winning researcher and educator, Dr. Garcia is the Chief Scientific Advisor to Match, where he provides expertise for the annual Singles in America study. His research focuses on people's romantic and sexual lives throughout the life course, especially on integrative biopsychosocial models of variation in courtship, intimacy, and sexual behavior. He has co-authored over 100 academic articles and book chapters and is co-author of Evolution and Human Sexual Behavior. His latest book, The Intimate Animal: Why We Live for Love, explores the science behind human connection and is available now.

Highlights from our discussion include:

Intimacy Lives in the Shadow of Sex
Social Monogamy vs. Sexual Monogamy
Sexual Habituation Is Normal (And Solvable)
What Keeps Passion Alive in Long-Term Relationships
The Intimacy Crisis Is Real
Midlife Dating Prioritizes Chemistry AND Compatibility
Gray Divorce and Renegotiation
Curiosity Is the Best Tonic for Relationships
Sexual Satisfaction Increases with Age
Technology Is a Tool, Not a Replacement

Whether you're in a long-term partnership, newly dating, or choosing singlehood, you'll discover why humans are wired for belonging and how midlife can be the beginning of your real love story.

CONNECT WITH Dr. Justin Garcia:

Kinsey Institute

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Full episodes on YouTube.

87 | Unapologetic Aging: How to Build a Loving Relationship with Your Midlife Body with Deb Benfield

Wed, 21 Jan 2026 00:00:00 -0500

When you look in the mirror, what's the first story you tell yourself about your body? If you're like most midlife women, that internal dialogue is often rooted in criticism, comparison, and the relentless pressure to "fix" an aging body that was never broken in the first place.

In this episode of Pleasure in the Pause, host Gabriella Espinosa sits down with registered dietitian and body image coach Deb Benfield to explore how internalized ageism and diet culture keep us disconnected from our bodies—and what it takes to reclaim body trust, pleasure, and freedom in midlife and beyond.

Deb Benfield, M.Ed., RDN, LDN, RYT, is a Registered Dietitian, nutrition therapist, and body image coach with 40 years of experience helping people heal their relationship with food, movement, and their bodies. Her work sits at the intersection of anti-ageism, body liberation, and trauma-informed care—offering a radically compassionate alternative to diet and wellness culture, especially for those in midlife and beyond. After turning 60, Deb began questioning the dominant narratives around aging, vitality, and beauty, and quickly realized how many resources still centered weight loss and youthful appearance as ultimate goals. In response, she created what she couldn’t find: a framework for nourishing the body that honors inner wisdom, prioritizes vitality, and embraces the full spectrum of aging. She’s the author of Unapologetic Aging: How to Mend and Nourish Your Relationship with Your Body, and she offers individual and group coaching to help her clients age unapologetically—on their own terms.

Highlights from our discussion include:

Understanding Your Body Story
Your Body Is Your Life Partner, Not Your Life's Project
Internalized Ageism Keeps You Stuck
Diet Culture Fuels Hypervigilance, Not Health
Rebuilding Body Trust Through Embodiment
Redefining Intimacy and Pleasure in Midlife
GLP-1 Medications: A Complex Decision
Permission to Stop Apologizing

What if you stopped treating your body like a problem to solve and started honoring it as the life partner it's always been?

This episode is an invitation home—to your body, your pleasure, and your power. If you're ready to step off the diet culture rollercoaster and into a more compassionate, embodied way of living, Deb Benfield's Unapologetic Aging is the companion you need.

CONNECT WITH DEB BENFIELD:

Website: https://www.debrabenfield.com/

Instagram: https://www.instagram.com/agingbodyliberation/

Substack: https://substack.com/@debbenfield1

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

86 | Psychedelics, Menopause & Mental Health: What Midlife Women Need to Know with Ashley Turner

Wed, 14 Jan 2026 00:00:00 -0500

Are you doing all the "right things" for your menopause symptoms—hormone therapy, nutrition, exercise, stress management—but still not feeling like yourself?

In this episode of Pleasure in the Pause, host Gabriela Espinosa welcomes back licensed psychotherapist Ashley Turner for a groundbreaking conversation about psychedelic-assisted therapy and microdosing as complementary support during the menopause transition.

Ashley Turner is a licensed marriage and family psychotherapist, yoga/meditation teacher, and founder of Yoga Psyche Soul, specializing in integrating Eastern spiritual practices with Western psychology (depth, shadow, and somatic psychology, women's mental health) for 25 years. After her own intense menopausal mental health struggles (depression, anxiety, confidence loss, cognitive issues), Ashley explored psychedelic-assisted therapy and psilocybin microdosing. She is completing her psychedelic-assisted therapy certification through the Integrated Psychiatry Institute in Boulder, focusing on psilocybin, ketamine, and MDMA. Ashley created the six-month Metamorphosis program for menopause and recently launched The Portal, a 12-week microdosing and menopause group therapy program with Golden Rule.

Highlights from our discussion include:

Menopause is a developmental phase, not just a medical event.
Mental health symptoms during menopause can persist even with optimal lifestyle interventions.
Psilocybin microdosing creates neuroplasticity and can act as a natural mood stabilizer.
Psychedelic-assisted therapy is different from microdosing on your own.
"No pills without skills" applies to all interventions, including psychedelics.

This week, get curious: educate yourself by watching Ashley's masterclass on Microdosing and Menopause, read one of the books she mentioned (Mycelio-Pause or The Psilocybin Guidebook for Women), or simply journal about what you're experiencing emotionally and psychologically beyond the physical symptoms. Remember, you deserve all the tools available to thrive—not just survive—this transition.

CONNECT WITH ASHLEY TURNER:

Work with Ashley!

CONNECT WITH GABRIELLA ESPINOSA:

Resources Mentioned:

Mycelio-Pause: Using Mushrooms in the Menopausal Transition
The Psilocybin Guidebook for Women by Jennifer Chesak
Andrew Huberman's podcast on psilocybin and neuroscience
Golden Rule (female-owned psilocybin microdosing company based in Colorado)
UK study on microdosing and menopause
Brian Johnson's live-streamed psilocybin macro dose journey

Full episodes on YouTube.

85 | Breaking the Silence: Reclaiming Sexual Desire and Pleasure During Menopause with Gabriella Espinosa

Wed, 07 Jan 2026 00:00:00 -0500

Are you experiencing low libido, loss of sexual desire, or intimacy challenges during perimenopause or menopause? In this episode of Pleasure in the Pause, host Gabriela Espinosa joins Dr. Anna Cabeca on The Girlfriend Doctor Show to share her deeply personal story of sexual awakening during midlife.

Together, they address one of the most common yet rarely discussed symptoms of perimenopause: the complete loss of sexual desire. Gabriela opens up about how her libido plummeted overnight, leaving her without the language to describe what was happening—and the transformative journey that led her to become a sexual wellness coach.

Dr. Anna Cabeca is a board-certified gynecologist, women's health expert, and hormone specialist known as "The Girlfriend Doctor." She is passionate about empowering women to reclaim their health, hormones, and vitality during midlife and beyond. Dr. Anna specializes in sexual health, intimacy, and menopause care, helping women address the "three Ds" that affect intimacy: desire, disconnect, and discomfort. She is the creator of innovative vulvar health products designed to support women's sexual wellness during hormonal transitions. Through her podcast, online communities, and clinical work, Dr. Anna provides practical, compassionate guidance for women navigating perimenopause and menopause.

Key Takeaways

Loss of libido during perimenopause is biological, not personal failure.
Most women don't know their own pleasure anatomy.
Arousal in midlife requires time, presence, and communication.
The three Ds affect intimacy (desire, disconnect, discomfort), but the three Ps restore it.
Unpacking shame and inherited narratives is essential work.

Your body isn't broken, and menopause isn't the end of pleasure—it's an invitation to discover yourself in new ways.

Subscribe to Pleasure in the Pause for more honest conversations about female sexuality, menopause, and reclaiming your power in midlife.

CONNECT WITH DR ANNA CABECA:

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Full episodes on YouTube.

84 | Midlife Reflections: What 2025 Taught Me About Menopause, Pleasure & Aging Well

Thu, 01 Jan 2026 00:00:00 -0500

Are you feeling the weight of another year passing while navigating the changes of perimenopause and menopause? Do you struggle to make sense of midlife transitions—the shifting hormones, changing body, evolving desires, and the pressure to have it all figured out? In this intimate end-of-year solo episode of Pleasure In The Pause, host Gabriela Espinosa guides you through a reflective journey to release what no longer serves you and reclaim what matters most as you step into 2026.

Whether you're grappling with metabolic changes, declining desire, or simply feeling invisible in a youth-obsessed culture, this episode offers evidence-based insights on the future of midlife health, sexual wellness, and longevity—plus powerful journaling prompts to help you transition into the new year with clarity, confidence, and self-trust.

Highlights from our discussion include:

Midlife health is entering the mainstream
Sexual wellness is finally recognized as healthcare
Policy victories matter for your care
New podcast segments to support your journey
Reflection is an act of self-care

As you close out 2025 and step into the new year, remember this truth: your pleasure has no expiration date. Your body, your desires, and your wisdom matter exactly as they are right now.

Take time this week to work through the journaling prompts shared in this episode—ask yourself what you're ready to carry forward and what you're ready to leave behind.

Then, submit your questions for the new "Ask Me Anything" segment anonymously to hello@pleasureinthepause.com No question is too personal or too awkward—this is your shame-free space.

Subscribe to Pleasure In The Pause so you don't miss the exciting new conversations coming in 2026, and share this episode with a woman in your life who needs permission to prioritize her pleasure and step into her next chapter with confidence.

LINKS MENTIONED:

Let’s Talk Menopause

Midlife Private Parts

Hot Document

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

83 | The Best of 2025: Hormones, Desire & Pleasure for Midlife Women

Wed, 24 Dec 2025 00:00:00 -0500

Are you struggling with hormone therapy that isn't working? Wondering why testosterone for women is so hard to access? Feeling confused about vaginal estrogen warnings? This special Best of 2025 episode of Pleasure In The Pause tackles the most pressing questions midlife women asked this year about hormone optimization, sexual satisfaction, and reclaiming pleasure during perimenopause and menopause.

Host Gabriela Espinosa revisits the year's most downloaded conversations—featuring leading women's health experts discussing hormone therapy optimization, the truth about testosterone for women, the historic FDA hearing on vaginal estrogen, redefining sexual satisfaction in midlife, exploring fantasy and desire, and discovering the five essential pleasure principles every woman should know. Whether you're navigating symptoms, considering hormone therapy, or simply want to feel more alive in your body, this episode delivers evidence-based insights and empowering tools for thriving through midlife.

Featuring conversations with Dr. Jila Senemar, Dr. Susan Hardwich-Smith, Dr. Laurie Mintz, and Lauren Elise Rogers.

Highlights from our discussion include:

The "big three" hormones—estradiol, progesterone, and testosterone—each address different menopausal symptoms, and treatment should be individualized based on your top priorities like sleep, mood, energy, or libido.
Women naturally produce more testosterone than estradiol throughout their lives, yet have zero FDA-approved testosterone products compared to men's 20+, despite proven benefits for libido, bone health, muscle mass, and cognitive function.
Low-dose vaginal estrogen cannot be detected in the bloodstream yet carries an unfounded FDA black box warning, preventing millions of women from accessing a safe treatment that prevents 50% of UTIs.
Only 4-18% of women orgasm from penetration alone, and less than 2% use penetration when masturbating—closing the pleasure gap requires prioritizing clitoral stimulation as the main event, not just "foreplay."
Erotic fantasy, built on the four cornerstones of longing, taboo, power, and ambivalence, can be a healthy springboard to arousal when integrated openly rather than pushed into the shadows.
A turned-on life in midlife isn't about performance or sexy lingerie—it's about living in alignment with what fuels your joy, vitality, and truth, whether through art, nature, movement, or intimate touch.

2025 was a turning point for women's health—from historic FDA hearings to conversations shattering decades of sexual myths and medical dogma. These six episodes represent what midlife women are hungry for: truth, empowerment, and permission to reclaim pleasure on their own terms.

As you move into 2026, remember that your pleasure isn't optional—it's your birthright. Whether you're advocating for better hormone therapy, learning what actually brings you to orgasm, or discovering what makes you feel fully alive, this is your invitation to thrive.

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

82 | Top Products and Rituals for Intimate Wellness & Self-Care

Wed, 17 Dec 2025 00:00:00 -0500

Struggling with vaginal dryness, decreased sensitivity, or feeling disconnected from your body in midlife? You're not alone. In this solo episode of Pleasure in the Pause, host Gabriella Espinosa shares her personally tested intimate wellness tools and self-care rituals that support vulva vitality, arousal, and sensual connection during menopause and beyond. From vaginal moisturizers and arousal oils to vibrators backed by research, Gabriella breaks down why intimate wellness isn't optional—it's essential self-care.

Find all products on the Intimacy Holiday Gift Guide

Whether you're experiencing menopause symptoms like tissue thinning and reduced lubrication, or simply want to deepen your pleasure practice, this episode offers practical product recommendations and embodied rituals to help you reconnect with your sensuality. Think of it as your intimate wellness holiday gift guide, designed to remind you that your pleasure has no expiration date.

Key Takeaways:

Intimate wellness is essential self-care, not optional.
Vaginal skin care products can transform your comfort and confidence.
Lubrication is non-negotiable during intimacy—there's zero shame in using it.
Vibrators are wellness tools backed by science.
Sensual rituals extend pleasure beyond the bedroom.

Your body—exactly as it is right now—is worthy of attention, care, and pleasure. This week, choose one ritual or tool from this episode to explore.

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

81 | Boudoir Photography for Women Over 40: Reclaim Your Confidence with Felicia Reed

Wed, 10 Dec 2025 00:00:00 -0500

Do you feel invisible as a woman over 40? Struggling with body image after menopause, weight gain, or breast cancer? Wondering if you're "too old" to feel sexy and confident again? In this transformative episode of Pleasure in the Pause, host Gabriela Espinosa welcomes portrait and boudoir photographer Felicia Reed for an intimate conversation about reclaiming your sensuality, worthiness, and power in midlife.

Felicia shares her personal journey through breast cancer, forced menopause, and body changes—and how photography became her path back to self-acceptance. If you've ever thought "I'll do a photoshoot when I lose weight" or felt like you've lost yourself in the roles of mom, wife, and caregiver, this episode offers permission to show up authentically, celebrate your body now, and rewrite the narrative around aging and beauty.

Felicia Reed is a passionate portrait photographer and Master Mindset Coach, as well as a resilient breast cancer survivor. With a mission to help people break free from the chains of limiting beliefs, Felicia empowers her clients to live lives of freedom and fulfillment. She encourages you to boldly ask for what you desire, reminding you that what you want wants you just as much.

Key Takeaways:

You are worthy of being seen right now
Boudoir photography is about reclaiming your power, not perfection
The domino effect of female empowerment
Menopause body changes require self-compassion, not self-criticism
Creating visual legacy anchors your boldness

Here's your permission slip: You don't have to wait. You don't have to be smaller, younger, or different. You are allowed to invest in yourself, to be seen, to feel sensual and powerful exactly as you are in this moment.

As Felicia beautifully reminds us: "You are worthy to be celebrated, period. For no reason whatsoever. Just because."

Your next step: If this conversation stirred something in you—that quiet inner nudge to honor where you are right now—listen to it. Whether it's booking a photoshoot, speaking kinder words to your reflection, or simply giving yourself permission to take up space unapologetically, choose one small act of self-celebration this week.

Special note: Felicia is celebrating her 50th birthday this December with a special promotion—$397 photoshoots with a $1,000 gift card toward packages. Connect with her if you're ready to gift yourself this transformative experience.

CONNECT WITH FELICIA REED:

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Full episodes on YouTube.

80 | The Good Vibes Episode: Vibrators, Libido, and Midlife Sexual Wellness

Wed, 03 Dec 2025 16:00:00 -0500

Struggling with low libido, painful sex, or poor sleep during menopause? There's a science-backed wellness tool that can help with all of these symptoms and more—but it's been wrapped in shame for far too long. In this episode, we're having an honest, research-based conversation about vibrators as legitimate health tools for midlife women, and why sexual wellness is essential wellness. This episode explores how vibrators support women's health during perimenopause and menopause, backed by compelling research from the Kinsey Institute and other studies.

You'll discover why the clitoris is the primary source of orgasm for 80% of women, how external vibration improves pelvic floor health without requiring orgasm, and why midlife libido shifts from spontaneous to responsive desire. We'll bust harmful myths, discuss different types of vibrators, share practical guidance on choosing and using them, and explain how regular use can improve sleep, mood, stress levels, lubrication, and menopause symptoms. This is a shame-free, science-grounded guide to reclaiming your pleasure and vitality.

Key Takeaways / Main Points:

• Research shows women ages 40-65 rated self-pleasure at 4.35 out of 5 for menopause symptom relief, more effective than many lifestyle changes

• The clitoris contains over 10,000 nerve endings and external stimulation is how 80% of women experience orgasm

• Gentle external vibration for just 5-10 minutes, 2-3 times weekly improves pelvic floor relaxation, reduces UTIs, eases vaginal dryness, and relieves painful intercourse

• Vibrators increase blood flow to genital tissue, restore sensitivity lost to declining estrogen, and help your body remember pleasure

• Orgasms release dopamine, oxytocin, and endorphins that regulate mood, lower cortisol, improve sleep, and strengthen your pelvic floor

Check out Gabriella's Intimacy Holiday Gift Guide for curated vibrator recommendations, lubricants, and sensual essentials to support your journey. Remember: you deserve sensation, connection, and joy—not someday, but now.

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

79 | How To Reclaim Body Confidence And Build Strength After 40 with Megan Dahlman

Wed, 26 Nov 2025 00:00:00 -0500

Looking in the mirror and not recognizing your body anymore? Despite eating well and staying active, your body keeps changing in ways that feel beyond your control. Your jeans don't fit, your belly feels thicker, and your old fitness routine just isn't working.

In this episode of Pleasure in the Pause, host Gabriella Espinosa talks with menopause fitness specialist Megan Dahlman about what's really happening to your body during perimenopause and menopause—and what you can actually do about it. Learn practical, science-backed strategies to build strength, improve body composition, and feel confident in your changing body.

In her 17 years of professional training, Megan Dahlman has become the sought-after trainer for women over 40 who want to be strong and live a long, healthy life. Leveraging a degree in Exercise Science and certification as a Strength and Conditioning Specialist (CSCS), she has an uncanny ability to make fitness and nutrition simple, doable, and, most importantly, sustainable. No fad diets or trendy gadgets required!! Through her weekly newsletter, top-ranked podcast, and popular online training programs and courses, her mission is to help every woman in midlife (and beyond) feel strong, pain-free, and confident in all aspects of her body.

Highlights from our discussion include:

Understanding body composition: It's not just about the scale—learn the difference between lean mass (muscle, bone, organs) and fat mass, and why muscle matters more than ever in midlife.
Visceral vs. subcutaneous fat: Menopausal women store more dangerous visceral fat around organs due to declining estrogen, which explains belly weight gain even without scale changes.
Muscle is your superpower: Building muscle improves metabolism, bone density, hormone regulation, and energy. Make strength training your primary focus and other health goals will follow.
Know your metabolic body type: Understanding if you're an ectomorph, mesomorph, or endomorph helps you set realistic expectations and train effectively for your unique body.
Three essential exercises: Do these anywhere—squats (10 reps), countertop push-ups (10 reps), and planks (hold for 3-5 deep breaths).
Hormones matter: Declining estrogen disrupts cortisol and insulin regulation. Manage stress daily through walks, breathwork, and rest.
Break the all-or-nothing cycle: Stop swinging between extreme restriction and giving up. Ask daily: "What can I do today?"
It's not too late: Your body can still build strength and improve at any age, regardless of your starting point.

This week, choose ONE movement that feels good in your body and do it daily—not as punishment, but as an act of self-care.

CONNECT WITH MEGAN DAHLMER:

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

78 | Gratitude, Mindset & Menopause: Small Shifts That Change Everything with Dr. Deepti Gandhi

Wed, 19 Nov 2025 00:00:00 -0500

Are you navigating perimenopause or menopause and feeling disconnected from yourself? This episode of Pleasure in the Pause explores how gratitude can be a powerful tool for calming your nervous system, managing midlife symptoms, and finding meaning during this transformative phase. Gabriela Espinosa sits down with Dr. Deepti Gandhi, a board-certified family medicine physician and menopause specialist, to uncover the neuroscience behind gratitude practices and how they can help you reconnect with yourself during hormonal transitions. Whether you're struggling with brain fog, anxiety, or simply feeling overwhelmed, this conversation offers evidence-based strategies and a guided gratitude practice that you can start today.

Dr. Deepti Gandhi is a board-certified family medicine physician with over 20 years of experience supporting women through menopause. As a North American Menopause Society (NAMS) certified practitioner and personal development coach, she brings both scientific expertise and compassionate guidance to women's health. Dr. Gandhi specializes in hormone replacement therapy (HRT), symptom management, and mindset tools for thriving in midlife. She maintains a private practice, works with the telehealth company My Alloy, and is a sought-after speaker on menopause and women's wellness.

Highlights from our discussion include:

Practicing gratitude shifts neurotransmitters like serotonin and dopamine, which directly impact mood and decision-making. It also activates pro-social brain circuitry, helping you move from fear-based thinking to connection and resilience—especially important during the emotional rollercoaster of perimenopause.
Gratitude is not about toxic positivity or bypassing difficult emotions. You must feel anger, grief, and frustration about midlife changes before gratitude can create meaningful shifts. Suppressed emotions can manifest as physical illness, so give yourself permission to process what you're experiencing.
You don't need elaborate rituals. Dr. Gandhi prescribes gratitude just like medication—whether it's journaling three things before bed, sharing gratitude at the dinner table, or taking two minutes for a self-gratitude breathing exercise, consistency matters more than complexity.
The decline in estrogen that comes with menopause can actually free you from people-pleasing patterns and excessive caretaking. This transition invites you to redraw boundaries, prioritize yourself, and design a new blueprint for the decades ahead—you're a trailblazer creating a healthier model for future generations.

This week, try the guided self-gratitude practice from this episode. It might just shift everything.

CONNECT WITH DR. DEEPTI GANDHI:

CONNECT WITH GABRIELLA ESPINOSA:

Ep 34 with Jill Chmielewski

Full episodes on YouTube.

77 | FDA Removes Black Box Warning From Hormone Therapy: What Women Need To Know In 2025

Wed, 12 Nov 2025 00:00:00 -0500

Have you been living with debilitating hot flashes, sleepless nights, or painful intercourse because you're terrified hormone therapy will give you cancer? What if everything you've been told about menopause treatment has been wrong?

In this urgent episode of Pleasure In the Pause, host Gabriela Espinosa reveals a seismic shift in women's healthcare: the FDA has just eliminated the fear-based black box warnings that have kept millions of women from accessing hormone therapy for over two decades. This isn't just a policy change—it's a complete vindication of the science that's been buried under misinformation since 2002.

Highlights from our discussion include:

A Misinterpreted Study Created Two Decades of Unnecessary Suffering.
The Real Breast Cancer Numbers Tell a Different Story.
Hormone Therapy Rivals Statins for Heart Protection (But Nobody Talks About It).
Your Symptoms Aren't "Just Part of Aging" and They're Not Trivial.
Timing Is Everything for Maximum Benefit.

The era of dismissing, minimizing, and scaring women away from effective treatment is over.

This FDA decision represents more than regulatory housekeeping—it's a fundamental shift in how women's health is valued and treated. But knowing your options exist is only the first step. Now it's time to advocate for yourself. Every woman who hears this information is one step closer to reclaiming her health, her comfort, and her power. The grassroots advocacy that made this FDA decision possible—including the 26,000+ signatures collected by Let's Talk Menopause—proves that our voices matter.

LINKS MENTIONED:

FDA Press Conference

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Full episodes on YouTube.

76 | Midlife As A Living Bardo: How To Embrace Change And Find Peace With Ann Tashi Slater

Wed, 05 Nov 2025 00:00:00 -0500

Feeling stuck in the unsettling space between who you were and who you're becoming? If you're navigating midlife transitions—whether it's empty nest, perimenopause, aging parents, or shifting identity—this episode of Pleasure in the Pause offers a transformative perspective on living consciously through change.

Host Gabriela Espinosa sits down with Ann Tashi Slater to explore the Buddhist concept of "bardo"—the in-between state—as a powerful model for midlife transformation. If you've been resisting change, clinging to what was, or feeling overwhelmed by uncertainty, this conversation reveals how accepting impermanence can actually open the door to deeper peace, creativity, and joy. Discover practical daily practices for meeting life's transitions with awareness instead of resistance, and learn how to live fully awake in the great in-between of midlife.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Ann Tashi Slater is the author of Traveling in Bardo: The Art of Living in an Impermanent World. She contributes to The New Yorker, The New York Times, The Washington Post, The Paris Review, Oprah Daily, Guernica, Granta, and many others. Her speaking engagements include Princeton, Columbia, Oxford, the American University of Paris, and Asia Society.

Highlights from our discussion include:

Bardo as a midlife model: The Buddhist concept of bardo—the in-between state—perfectly describes midlife when we're no longer who we were but not yet who we're becoming.
Acceptance unlocks action: True acceptance doesn't mean giving up—it allows meaningful action. We must acknowledge reality before we can move forward through any transition.
Resistance causes suffering: It's not change itself that threatens us, but our resistance to it. Clinging to what was creates additional suffering on top of natural grief.
Practice noticing transitions: Build comfort with impermanence by observing daily beginnings and endings—the start and end of each day, changing seasons, how you've evolved over time.

This week, notice one beginning and one ending in your day. Then ask yourself: If things could be exactly as I wanted, what would my life look like? Remember—wanting to be happy isn't selfish, it's human.

CONNECT WITH ANN TASHI SLATER:

Traveling In Bardo

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

75 | Nervous System Regulation for Menopause: Reduce Stress and Increase Pleasure

Thu, 30 Oct 2025 00:00:00 -0400

Are you struggling with anxiety, sleeplessness, and low libido in perimenopause—even after starting hormone therapy? You're doing everything right, but still feel wired, exhausted, and disconnected from pleasure. The missing piece might surprise you: it's your nervous system.

In this episode of Pleasure in the Pause, host Gabriela Espinosa reveals why balancing hormones alone isn't enough. Groundbreaking research from UC San Francisco shows that your nervous system is literally woven into your ovaries, directly influencing how you age, how you experience menopause symptoms, and how much pleasure you can access in your body. If you've felt like your body is betraying you in midlife, this conversation will change how you understand stress, hormones, and intimacy forever.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Highlights from our discussion include:

Your nervous system and hormones are in constant conversation. Declining estrogen makes your nervous system more reactive to stress, which is why you suddenly feel more anxious and on edge in perimenopause—it's biology, not "in your head."
New research reveals your stress response is wired into your ovaries. Scientists at UC San Francisco discovered that sympathetic nerves (fight-or-flight) form dense networks in your ovaries and directly influence how they age. Chronic stress doesn't just affect your mood—it affects your ovarian health and longevity.
Pleasure requires nervous system safety. When you're stuck in fight, flight, or freeze, your body can't access pleasure or intimacy. You need to feel safe in your body first before you can experience arousal, desire, and deep connection.
You need both calm AND charge. The goal isn't to always be relaxed—you need sympathetic energy for desire and aliveness, and parasympathetic energy for rest and connection. True nervous system health is flexibility: moving fluidly between states.
Simple practices make a profound difference. Grounding exercises like feeling your feet on the floor, humming to stimulate your vagus nerve, taking micro-pauses throughout the day, and naming your nervous system state can help you shift from survival mode to safety and pleasure.

Your nervous system isn't something to fix or control—it's something to befriend and partner with. It's your body's way of speaking to you, telling you when you need rest, movement, connection, or pleasure. This week, practice one simple tool: when you feel overwhelmed, pause and feel your feet on the ground. Notice the contact. Take three deep breaths. This small act tells your nervous system you're safe—and that's where healing and pleasure begin.

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

74 | Dating After Divorce in Midlife: Rebuilding Identity, Desire & Connection with Dr. Jasmonae Joyriel

Wed, 22 Oct 2025 00:00:00 -0400

Rediscovering yourself after divorce—especially during midlife and menopause—can feel overwhelming. When decades of partnership end, you're left asking: Who am I now? What do I really want? And if you're thinking about dating again, how do you navigate desire, boundaries, and intimacy in this completely new chapter?

Dr. Jasmonae Joyriel, licensed clinical psychologist and founder of Ignite Anew, helps high-performing individuals and couples transform their relationships, friendships, and sex lives. A Spelman alumna with advanced degrees from Northwestern University and the University of Denver, she brings nearly a decade of experience across mental health centers, VA hospitals, and private practice. Specializing in how past experiences shape present needs, Dr. Joyriel offers a holistic, evidence-based, and embodied approach that goes beyond mindset to create mind-health. She delivers personalized therapy, couples work, and immersive retreats that empower clients to navigate sex, dating, friendships, and personal growth with depth and lasting fulfillment.

Highlights from our discussion include:

Before entering the dating world, reconnect with who you are now—not who you were in your twenties or thirties. Explore what brings you to life, revisit shelved dreams, and give yourself permission to want what you truly desire. If you don't know how to date yourself, you can't authentically date someone else.
You're ready when you're dating because it adds to your life (not anchors it), when you've identified your contribution to past relationship dynamics, and when you can articulate how you want to date—casually, for commitment, or somewhere in between. Dating should feel like "sprinkles on top," not the whole pie.
Your values have likely evolved since your last relationship. Clarify what matters now: What does generosity look like in a partner? What inspires you versus deprives you? Defining these before dating ensures your compass points north every time.
Menopause, body changes, and shifting desire call for a more expansive "erotic pantry." Move beyond penetrative sex to include sensual massage, kissing, touch, and varied forms of pleasure. Consent isn't binary—it's created fresh each time by asking, "What do I want to do today?"
Have adult conversations about sexual health, testing, and relationship structures within the first few dates. Discuss these topics in non-sexual settings (over coffee, during a walk) so decisions aren't made in heated moments. Your safety and agency matter, and the right partner will respect that.

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73 | Lifestyle Medicine for Menopause: 6 Pillars to Restore Energy, Sleep & Hormonal Balance

Thu, 16 Oct 2025 00:00:00 -0400

Are you struggling with anxiety, brain fog, sleepless nights, and exhausting hot flashes during perimenopause or menopause? Feeling like your body has betrayed you while everyone tells you to "just deal with it"? You're not alone—and there's so much more you can do than you've been told.

In this special World Menopause Day episode of Pleasure and the Pause, host Gabriela Espinoza breaks down the six pillars of lifestyle medicine for menopause—the evidence-based framework that can transform your menopause experience. Whether you're dealing with weight gain, low libido, joint pain, or feeling like you've lost yourself in midlife, this episode reveals practical, actionable strategies to reclaim your energy, vitality, and pleasure during this transition.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Highlights from our discussion include:

Menopause is more than hot flashes—it's a full-spectrum transformation. The good news? Lifestyle medicine offers powerful, evidence-based tools to manage symptoms and improve quality of life.
Nutrition, movement, sleep, stress management, avoiding risky substances, and social connection work together to ease symptoms, reduce chronic disease risk, and support long-term health.
Mediterranean-style eating rich in fruits and vegetables may reduce hot flashes, while ultra-processed foods worsen symptoms. Start your day with protein and add magnesium-rich foods for better sleep.
Sexual wellness and pleasure are fundamental to your overall health—reducing stress, improving sleep, boosting energy, and connecting you to your purpose. Your capacity for intimacy and joy doesn't diminish with age.
Menopause offers profound opportunities for self-knowledge, clarity, boundaries, and freedom. When approached with intention, this can be one of the most transformative times of your life.

You have more power than you've been told. Menopause isn't something that simply happens to you—it's a passage you get to shape through the daily choices you make. Start today by implementing just one action step from the six pillars discussed in this episode.

Ready to transform your menopause experience with support from a community that truly understands? Visit pleasureinthepause.com to explore coaching programs and group courses designed specifically for midlife women. Share this episode with a woman who needs to hear that thriving through menopause is possible—because your pleasure matters, your wellbeing matters, and YOU matter.

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72 | Second Spring: Transforming Menopause Through Yoga and Mindfulness with Petra Coveney

Wed, 08 Oct 2025 00:00:00 -0400

Struggling with hot flashes, anxiety, sleepless nights, or joint pain during perimenopause or menopause? In this episode of Pleasure In the Pause, host Gabriella Espinosa welcomes menopause yoga pioneer Petra Coveney to explore how ancient yoga practices can ease common menopause symptoms and support your journey through midlife. Discover why stress management is the foundation of menopause wellness, learn breath work techniques that calm anxiety in minutes, and explore the beautiful concept of "Second Spring"—a reframing of post-menopause as a time of reblossoming and renewed vitality.

Petra Coveney is the creator of Menopause Yoga™ (2013), a senior yoga teacher, trainer and author of two books on menopause.

Her first book ‘Menopause Yoga - a Holistic Guide to Supporting Women on their Menopause Journey,’ (2021) accompanies her internationally accredited teachers’ training course. She has trained more than 1,000 Menopause Yoga teachers in over 40 countries and her course was translated into Japanese.

Her NEW (very pink) book ‘Menopause & Wellbeing - a Daily Practice Guide for Perimenopause to Second Spring’ is published this month (October). ‘She' is friendly bedside table guide for people going through this stage of life, and for teachers and therapists working one-to-one.stage of life.

Highlights from our discussion include:

Hormonal changes during menopause create an internal stress response that, combined with life stressors, can worsen every symptom from hot flashes to insomnia through elevated cortisol and inflammation.
Simple practices like the "hot flush mantra," 3-minute anxiety meditation, and birthday candle breath for rage provide evidence-based relief in minutes and can be done discreetly anywhere.
Drawing from Traditional Chinese Medicine, post-menopause can be reframed as a time of rebirth and reblossoming when you prioritize your health and wellbeing through the transition.
Beyond physical relief, yoga reconnects you with your inner wisdom and helps you cultivate daily pleasure—whether through dancing, nature, or intimacy—strengthening your capacity for vitality and love.
Gentle pelvic floor practices using breath work and imagery support genitourinary symptoms, sexual pleasure, and overall wellbeing without shame or stigma.

Your body already has the wisdom you need. The answers are within you—you just need to breathe, listen, and trust yourself. Remember: Second Spring is real, but it requires you to care for your health and wellbeing as you travel through perimenopause and menopause.

CONNECT WITH PETRA COVENEY:

https://www.instagram.com/gabynatale/

You can buy her books on Amazon - or from the publishers’ website www.singingdragon.com and receive a 25% discount. Just use this code %25PETRA.

To join her live online classes and teacher training courses visit www.menopause-yoga.com and follower her on Instagram @menopause_yoga

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71 | Breaking Cultural Barriers: Gaby Natale on Resilience, Reinvention, and Menopause

Wed, 01 Oct 2025 00:00:00 -0400

Navigating menopause as a Latina woman often means facing it alone—without adequate information, representation, or community support. On this episode of Pleasure in the Pause, host Gabriela Espinosa sits down with Emmy-winning journalist and entrepreneur Gaby Natale to discuss how she's revolutionizing menopause education for Latinas through her groundbreaking bilingual platform, Menopausia.com.

Whether you're struggling with medically-induced menopause after breast cancer treatment, searching for reliable information in Spanish, or simply tired of outdated depictions of midlife women, this conversation offers validation, solutions, and a roadmap for reclaiming your power during this transformative life stage. Gaby shares her journey from breast cancer survivor to menopause advocate, revealing why Latinas experience longer transitions and how breaking the silence can literally save lives.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Gaby Natale is a three-time Daytime Emmy Award-winning journalist, bestselling author, entrepreneur, and leadership speaker. She made history as the first Latina to win three consecutive Daytime Emmys and the first Hispanic author published by HarperCollins Leadership. Recognized by People Magazine as one of the 25 Most Powerful Latinas and by Success Magazine as a Woman of Influence, Gaby is also a breast cancer survivor and official ambassador for Susan G. Komen.

Most recently, she founded Menopausia.com, the first bilingual FemTech platform dedicated to Latinas navigating perimenopause and menopause. Her bestselling book, The Virtuous Circle, provides a framework for reinvention and breaking barriers. Connect with her on Instagram @gabynatale and explore Menopausia.com for comprehensive menopause resources in English and Spanish.

Highlights from our discussion include:

Stop waiting for permission or copying what others do. Real transformation happens when you trust your own vision before the world validates it.
The menopause transition lasts approximately two years longer for Latina women, with the average age being 48 instead of 51.
Women in the US typically see 4-5 different doctors before finding adequate menopause solutions.
Gaby's "Virtuous Circle" model identifies seven archetypes that drive successful transformation.
The depressing, outdated imagery typically used to portray menopausal women perpetuates shame and invisibility.

Menopause doesn't have to be navigated in isolation or shame. By sharing our stories, breaking cultural silence, and accessing reliable bilingual resources, we can ensure the next generation of women enters this transition with knowledge, community, and confidence.

Learn more about Menopausia.com here:

https://menopausia.com/

Instagram: https://www.instagram.com/menopausiacom/

Connect with Gaby here:

https://www.youtube.com/@GabyNataleOK

Full episodes on YouTube.

70 | Is Silence Costing You Your Health (and Your Pleasure)?

Wed, 24 Sep 2025 00:00:00 -0400

Did you know that 75% of midlife women experience sexual health changes, but only 7% receive treatment. Why? Because we're staying silent. In this episode of Pleasure In the Pause, certified women's health coach Gabriela Espinosa reveals how this silence is costing us our health, relationships, and vitality. Learn why sexual health isn't optional—it's essential to your overall wellbeing in perimenopause, menopause, and beyond.

Pleasure Upgrade VIP Coaching Program: One-to-one coaching experience to help you understand your unique sexual blueprint and create deeper, more satisfying intimacy

Highlights from our discussion include:

The Hidden Crisis: 75% of midlife women have sexual health changes, but most suffer in silence—leading to depression, anxiety, and relationship breakdown
Healthcare Gaps: Only 25% of medical schools teach sexual health; 80% of doctors won't bring it up unless you do first
The Pleasure Gap: 73% of women prioritize their partner's pleasure over their own, missing out on satisfaction that's essential to their vitality
Breaking Generational Silence: Your silence around sexuality was passed down through generations—it's time to break the cycle
The Power of Speaking Up: Women who discuss sexual health show 67% improvement in desire and 58% increase in satisfaction within 12 weeks

This Sexual Health Awareness Month, choose one conversation you've been avoiding. Whether it's scheduling that appointment, having an honest talk with your partner, or simply speaking more kindly to yourself about your evolving body—your voice matters. Every time you speak openly about your sexual health, you give another woman permission to do the same and break a link in the generational silence chain.

Your silence has cost you enough. It's time for your satisfaction.

Ready to dive deeper? Subscribe to Pleasure In the Pause and share this episode with the women in your life who need to hear this message. Together, we're moving from silence to satisfaction.

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69 | The Girlfriend Doctor's Essential Guide to Intimate Wellness for Midlife Women with Dr. Anna Cabeca

Wed, 03 Sep 2025 00:00:00 -0400

Disclaimer: The information shared in this episode is for educational and informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any decisions about your health or treatment. The views expressed by guests are their own and do not necessarily reflect the views of the host or Pleasure in the Pause.

Are you standing in the pharmacy aisle, staring at rows of intimate care products, feeling overwhelmed and confused about what's actually safe for your changing menopausal body? If vaginal dryness, discomfort, or declining intimacy have left you frustrated and searching for answers, this episode of Pleasure In the Pause will transform your approach to intimate wellness during menopause.

Gabriella Espinosa sits down with the renowned "girlfriend doctor," Dr. Anna Cabeca, to demystify vulvar care, vaginal health, and sexual wellness for midlife women. This comprehensive conversation covers everything from understanding your vaginal microbiome to choosing the right products for your changing body, giving you the knowledge and confidence to prioritize your intimate health during perimenopause and beyond.

Receive 15% off JULVA Vulva Revitalizing Cream with code PLEASURE here

Receive 15% off all products from the Girlfriend Dr. with code PLEASURE here

Dr. Anna Cabeca is a triple board-certified physician specializing in gynecology, obstetrics, integrative medicine, and anti-aging and regenerative medicine. As the bestselling author of "The Hormone Fix" and "Keto Green 16," Dr. Anna brings over 20 years of clinical experience helping women navigate menopause and sexual health challenges. Known as "the girlfriend doctor" for her warm, direct, and humorous approach, Dr. Anna has personally experienced menopause twice, giving her both clinical expertise and lived experience. She's the creator of Julva vulvar care cream and the upcoming Velvet lubricant, products specifically designed for midlife women's changing bodies. Dr. Anna currently practices clinically and regularly lectures to physicians on women's intimate health.

Highlights from our discussion include:

Understanding your vaginal microbiome and how it changes during midlife.
The difference between vulvar and vaginal care.
Red flag intimate product ingredients to avoid.
Why DHEA as a game-changer for midlife women.
How to eliminate hormone-distrupting products from your routine.

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68 | Finding Your Way Back to Pleasure After Surgical Menopause with Dr. Juliana Hauser

Wed, 13 Aug 2025 00:00:00 -0400

If you're one of the 600,000 women who undergo hysterectomies annually in the US—with 73% having their ovaries removed—you may feel completely unprepared for the sexual and emotional changes that follow surgical menopause. On Pleasure and the Pause, we're breaking the silence around this isolating journey. Host Gabriella Espinosa sits down with Dr. Juliana Hauser, a nationally recognized sex therapist who personally navigated surgical menopause, to explore how women can reclaim their sexuality, rediscover pleasure, and find their way back to themselves after this life-changing procedure.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Juliana Hauser, a nationally recognized expert in relationships, sex, and holistic sexuality. Dr. Juliana is a Ph.D. in Counseling Education who has built an extraordinary career spanning academia, clinical leadership, and community advocacy. She leads a thriving private practice where she works with individuals and couples navigating complex life experiences, and in September, she's releasing her highly anticipated book, "A New Position on Sex: A Guide to Greater Sexual Confidence, Pleasure, and Authenticity."

Highlights from our discussion include:

Understand surgical options and their impact on hormonal health and sexual function before a hysterectomy.
Prioritize sexual health in medical conversations, asking specific questions about post-surgery effects.
Proactively build a support team including a menopause doula, pelvic floor therapist, and mental health professional.
Embrace self-discovery regarding sexual agency after surgical menopause, approaching changes with curiosity.
Advocate for proper hormone management, insisting on regular tests and speaking up if something feels off.

Surgical menopause doesn't have to mean the end of your sexual story—it can be the beginning of a new chapter written entirely on your terms. Remember: your sexuality isn't a luxury, it's a necessity. Whether you're considering this surgery or supporting someone who is, know that pleasure, confidence, and sexual fulfillment are absolutely possible on the other side.

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Full episodes on YouTube.

67 | From Empty Nest to Open Door: Reclaiming Your Whole Self After College Drop-Off

Thu, 07 Aug 2025 00:00:00 -0400

Are you struggling with the emotional rollercoaster of your children leaving for college? Feeling lost, heartbroken, and uncertain about your identity beyond motherhood? You're not alone. In this powerful episode of Pleasure in the Pause, host Gabriella Espinosa addresses one of midlife women's most challenging transitions - the empty nest syndrome.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Discover how to navigate the complex emotions of watching your children gain independence while you reclaim parts of yourself you thought were lost forever. Learn why this transition doesn't have to mean emptiness, but can instead become an "open door" to rediscovering your sensual self, reigniting intimacy, and stepping into your most vibrant chapter yet. This episode is essential listening for midlife mothers ready to transform grief into growth and rediscover their pleasure and power.

Highlights from our discussion include:

Reframe this transition as an "open door" to emphasize freedom, tenderness, and possibility rather than loss and emptiness.
Allow yourself to experience the full spectrum of emotions without judgment during this major identity shift, as it's normal to feel both overjoyed and heartbroken simultaneously.
This transition offers the opportunity to integrate all parts of yourself, including your sensual and sexual self, which may have been "orphaned" during motherhood.
Recognize that when children leave, you can finally relax fully into your body and be completely present with your partner, understanding how maternal hypervigilance affects intimacy.
Establish consistent connection, such as weekly video calls, while allowing your adult children to lead their own independence journey and giving them emotional space to grow.
Use this newfound mental and physical space to pursue deferred dreams, whether it's starting a business, deepening friendships, exploring creativity, or rediscovering pure joy.

Your children leaving home doesn't signal the end of your most vibrant years - it marks the beginning of a new chapter where you get to integrate the wisdom you've gained as a mother with the aliveness you've been storing up. This week, ask yourself: "What would bring me pure joy if I gave myself permission to explore it?" Remember, when you're connected to your own desires and dreams, you model something beautiful for your children about what it means to be a woman who continues to grow throughout her life.

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66 | When Your Hormone Therapy Isn't Working: A Deep Dive into Optimization with Dr. Jila Senemar

Fri, 25 Jul 2025 20:00:00 -0400

Have you been on hormone therapy for months (or even years) but still feel terrible? If you're dealing with brain fog, 3 AM wake-ups, energy crashes, and that stubborn weight around your middle despite being on HRT, this conversation is exactly what you need to hear.

I sat down with Dr. Jila Senemar, and honestly, this interview changed how I think about hormone optimization. We talked about why so many women are being undertreated, why your doctor might not be checking your levels, and what truly optimal hormone therapy looks like.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Jila Senemar, M.D., FACOG is a board-certified obstetrician and gynecologist with over 20 years of experience who has become one of the leading voices in menopause optimization. She's the founder of JilaMD, a concierge practice in Miami specializing in personalized hormone therapy, metabolic optimization, and longevity science. Dr. Jila is also the founder of the Miami Menopause Collective, where she collaborates with women to create truly individualized treatment plans. What sets Dr. Jila apart is her commitment to helping women thrive—not just manage symptoms—in their second half of life through evidence-based, personalized care.

Highlights from our discussion include:

The four pillars of HRT - estrogen, progesterone, testosterone, and vaginal estrogen - and why each one matters
What to do when HRT isn't working - Dr. Jila's detective process for troubleshooting failed hormone therapy
The controversial truth about hormone levels - why so many women are actually undertreated and what optimal ranges really look like
How to personalize and optimize your protocol as your body evolves through different life stages
The metabolic connection - cutting-edge insights on how hormones and metabolism work together
The holistic approach - why lifestyle factors and emotional healing are just as important as the hormones themselves
How to advocate for better care and ask the right questions to get the optimization you deserve

CONNECT WITH DR. JILA:

LINKS MENTIONED:

The Menopause Society

Dr. Mary Claire Haver

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65 | A Historic Day for Women's Health: Inside the FDA Expert Panel on Menopause and Hormone Replacement Therapy

Fri, 18 Jul 2025 17:00:00 -0400

This week, something extraordinary happened: menopause took center stage at the highest levels of US government in an unprecedented way. The US Food and Drug Administration (FDA) convened leading experts from across the country to discuss what millions of women have been waiting to hear: their experiences matter, their suffering is real, and there may be evidence-based solutions that have been withheld. This historic hearing offers tremendous hope for women navigating menopause.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

In this episode, we discuss:

The End of Silence: Menopause, once a shamed and dismissed topic, has finally entered serious public discourse, moving beyond quiet endurance to high-level recognition.
A Personal Story Driving Change: The head of the FDA shared his personal story about his mother who suffered greatly due to outdated fears around hormone therapy, emphasizing that bone fractures in older women can be fatal.
Dismantling Dogma: Experts revealed that vaginal estrogen is categorically safe for all women, with no systemic absorption, directly challenging the black box warning.
Brain and Bone Health: Researchers presented alarming data on how estrogen decline impacts brain function and bone density, emphasizing that hormone therapy can be a critical prevention tool, not just a treatment for the elderly.

This hearing signals a critical shift: women's health matters, our experiences are valid, and we deserve care based on current science, not outdated assumptions. Whether or not you choose hormone therapy, there is now hope that you can make informed decisions based on facts.

Your voice matters in this conversation!

The FDA is opening a public comment period on this topic. Please go to the FDA YouTube channel, listen to the full hearing, and leave your public comment. This is our opportunity to ensure today's expert testimony translates into policy changes that will help millions of women.

Help us spread more pleasure in the world!

Please subscribe, rate, and review this episode, and share it with someone you love. Your voice is crucial in creating ripples of pleasure and connection throughout our communities.

Until we meet again, remember, your pleasure matters.

FDA Hearing

FDA Instagram

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64 | From Silence to Satisfaction: 10 Steps to Communicate About Pleasure

Fri, 11 Jul 2025 20:00:00 -0400

The conversation around menopause is finally being normalized, allowing us to openly discuss physical changes like hot flashes, brain fog, and sleepless nights. However, when it comes to our sexuality (describing shifts in desire, changes in intimacy, or articulating our sexual needs to partners) we often find ourselves speechless.

Reclaim your sensuality and step into a powerful new chapter. The Midlife Pleasure Collective is a monthly membership designed to help midlife women reconnect with their bodies, embrace their desires, and cultivate deeper pleasure.

Ever been awake at 3 AM, grappling with how to articulate bodily changes you don't fully grasp? Or frozen in a doctor's office when asked about your sexual health? We're never taught to discuss this fundamental aspect of our lives, costing us pleasure, well-being, and vitality.

This episode explores why midlife women must have open, clear conversations about sex. We'll delve into how menopause reshapes sexual health, examine cultural silence, and equip you with language and strategies to initiate vital discussions with partners, girlfriends, and yourself.

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63 | The Anatomy of Pleasure: A Midlife Guide to Body Awareness

Wed, 02 Jul 2025 00:00:00 -0400

Despite living decades in our bodies, many of us remain disconnected from our sexual anatomy, trapped by societal shame and silence. But knowing your vulva isn't just about sexual pleasure—it's about health, vitality, and reclaiming your power as a woman in midlife.

Access the FREE guided Vulva Love Meditation at https://www.pleasureinthepause.com/vulva

Today, I'm sharing an intimate workshop that will transform how you view your body. We'll explore comprehensive vulva anatomy, challenge myths about menopause and sexuality, and I'll guide you through a revolutionary approach to self-connection.

This isn't just another conversation about sex—this is about understanding the incredible, sacred landscape of your own body. From debunking medical misconceptions to providing practical self-care strategies, this episode is your roadmap to embracing your sexual wellness.

Whether you're experiencing perimenopause, menopause, or simply want to deepen your body awareness, you'll walk away with knowledge, tools, and most importantly, permission to prioritize your pleasure and well-being.

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

62 | Midlife Private Parts: Stories to Inspire Your Next Chapter with Dina Aronson

Wed, 25 Jun 2025 00:00:00 -0400

What if the very parts of yourself you've been hiding—the messy, the marvelous, the unspoken—are the ones that will set you free in midlife? We're often told to shrink, to quiet down, to accept invisibility, like it's a rite of passage. But what if this chapter is actually about expansion, revealing more of who we are, not less? Because let's be honest, midlife women are not a monolith. We're complex, multifaceted, full of rage and tenderness, reinvention and regret, humor and heartbreak. So many of those parts don't get revealed until we find the courage to tell our stories. That's when the magic happens. That's when we feel seen, heard, validated, and we realize we were never alone.

Dina Aronson is a writer, editor, and pro-age advocate who is passionate about shining a light on midlife women and reframing the cultural conversation around aging. She began her career as an attorney, later founding a legal search consultancy, but pivoted as she approached midlife and couldn’t find relevant content that reflected her experience. She began freelancing for start-ups aimed at the forty and above woman, and founded the Patina blog, now a Substack newsletter called Patina with Dina Aronson, where she explores topics in and around aging through her midlife lens.

Highlights from our discussion include:

Midlife is not about shrinking or becoming invisible, but about expanding and revealing more of your authentic self.
Midlife women are complex and multifaceted, defying simple stereotypes or categorization.
Courage to share our stories is transformative, allowing us to be truly seen and understood.
Our hidden or unspoken parts—including emotions like rage, tenderness, regret, and humor—are sources of power, not weakness.
Sharing our experiences helps us realize we are not alone in our midlife journey, creating connection and validation

In midlife, our power lies not in conforming to societal expectations, but in embracing our full, messy, magnificent selves—and having the courage to share those stories that make us beautifully, unapologetically human.

CONNECT WITH DINA ARONSON:

Midlife Private Parts

Substack - Patina with Dina Aronson

Instagram - Patina_Life

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Full episodes on YouTube.

61 | Millennial Menopause: Prepare for Life's Next Period with Confidence with Lauren Tetenbaum

Wed, 18 Jun 2025 00:00:00 -0400

Navigating perimenopause and menopause can feel like uncharted territory for millennial women, but it doesn't have to be a journey of uncertainty and anxiety. Lauren, author of the upcoming book "Millennial Menopause," brings a fresh, compassionate perspective to a topic that has been shrouded in silence for far too long. Together, we explore how this generation can rewrite the narrative around menopause, embracing it not as an ending, but as an exciting new chapter of empowerment, self-discovery, and unapologetic personal growth.

Lauren Tetenbaum, LCSW, JD, PMH-C ("The CounseLaur") is a social worker specializing in women’s mental health during life transitions, including the perinatal and perimenopausal stages. Through her counseling practice, Lauren provides therapy in NY, NJ, CT, and FL, facilitates groups and coaching workshops to empower postpartum and other women in corporate settings, and contributes to media on topics like maternal mental health, gender equity, and working parenthood. A mom of two, Lauren is also a former lawyer and a writer; her first book (Millennial Menopause: Preparing for Perimenopause, Menopause, and Life's Next Period) will be released in July 2025 and is now available for pre-order at https://thecounselaur.com/millennialmenopausebook/.

Highlights from our discussion include:

Lauren's groundbreaking book aims to empower women by demystifying perimenopause for a new generation.
We explored the importance of open, honest conversations about menopause across different age groups.
Discussing the emotional and psychological impacts of hormonal changes during perimenopause.
Strategies for creating more supportive, equitable relationships during life transitions.
Tools for maintaining self-compassion, intimacy, and personal joy through hormonal changes.

Perimenopause is more than a biological transition—it's an opportunity for radical self-discovery. By embracing this journey with curiosity, compassion, and courage, we're not just changing our personal narratives, but transforming how society views women's aging and power. Your story matters, and this is your moment to rewrite it.

CONNECT WITH LAUREN TETENBAUM:

Book

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60 | How to Give Words to Your Deepest Wants and Desires with Anna Sansom

Wed, 11 Jun 2025 00:00:00 -0400

What happens when you feel disconnected from your sexuality in midlife? When hot flashes, body changes, and societal myths about aging make you question your sensual self? In this raw and transformative episode, multi-published erotic author Anna Sansom shatters the outdated narratives that keep midlife women feeling invisible and sexually irrelevant.

Drawing from her experiences as a queer woman, sexual surrogate, and creative provocateur, Anna offers a revolutionary roadmap for reclaiming pleasure, exploring desire, and writing your own intimate story—no matter your age.

Anna Sansom writes about imperfect intimacy and expansive erotica. Her short stories have been published in anthologies and online (including Best Women’s Erotica of the Year, Volume 10; and TheoReads.com). Anna trained and worked as a sexual surrogate partner in a sex therapy clinic, and wrote the Sex/Life pages for DIVA Magazine (the leading magazine for LGBTQIA+ women and non-binary people) for two years. Her more-than-a-memoir, Desire Lines, shares personal stories as well as erotica and invites you to ask the questions – and explore the answers – which can lead to greater understanding and enjoyment of your unique sexual self. Her latest book, Sex Meets Life, is a collection of personal essays and stories from 17 diverse and international authors writing about what happens to our sex lives when ‘life’ inevitably happens. https://sexmeetslife.com/ Anna has a PhD in occupational therapy and a serious tea addiction. She loves swimming in the sea and talking to her cats.

Highlights from our discussion include:

Embracing curiosity about your sexuality, especially during midlife transitions
Using writing as a tool for sexual self-discovery and exploration
Redefining intimacy beyond physical acts to include presence and connection
Recognizing creativity and sexuality as interconnected energy sources
Challenging societal narratives about aging and desire by owning your unique sexual journey

Whether you've ever felt disconnected from your desire, uncertain about your sexual identity, or simply curious about the rich inner world of pleasure, this conversation will inspire you to get curious, be courageous, and reconnect with the most authentic version of yourself.

CONNECT WITH ANNA SANSOM:

Substack: https://annasansom.substack.com/

Website: https://annasansom.com/

Instagram: https://www.instagram.com/anna_sansom_writer/

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Full episodes on YouTube.

59 | Reconnecting with Your Changing Midlife Body

Wed, 04 Jun 2025 00:00:00 -0400

Have you ever looked in the mirror and felt like a stranger was staring back? Have you mourned the body you once had, or grown frustrated that your form, vitality, and sensuality no longer resonate as they once did? If these feelings sound familiar, know that you are not alone. This episode delves into a deeply personal exploration, drawing directly from a body love challenge I led earlier this year. You can explore day one of the challenge right here.

In this private experience, I guided women through exercises designed to reconnect with their bodies in a loving, liberating way. This particular session focuses on finding peace with our evolving bodies – embracing the softness, the stretch marks, the belly, the fatigue, and the shifting sense of self. It’s about navigating the changes of midlife, not with shame, but with compassion; not with control, but with care.

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58 | Body Wisdom for Women Over 40: How to Listen When Your Body Speaks

Wed, 28 May 2025 00:00:00 -0400

Have you ever felt like your body was speaking to you, but you didn't know how to listen? In this episode, I'm inviting you into a sacred space of body love and self-discovery.

As a midlife woman, I know the journey of feeling disconnected, of wrestling with changes that can make us feel like strangers in our own skin. But what if I told you that your body isn't something to fight, but a wise friend waiting to be heard?

Today, I'm sharing a deeply personal workshop from my Body Love Challenge—a gentle, powerful practice that will help you reconnect, breathe, and remember the incredible wisdom that lives within you. This isn't about fixing or changing—it's about coming home to yourself, exactly as you are.

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57 | 12 Life Changing Lessons that Made My 50s the Most Powerful Decade Yet

Wed, 21 May 2025 00:00:00 -0400

Today, I'm pulling back the curtain and sharing something deeply personal - 12 profound lessons I've learned navigating my 50s. If you've ever wondered whether your best years are behind you, if you've felt invisible or diminished by societal expectations of aging, this episode is for you. I'm here to tell you that midlife isn't about fading away, it's about stepping into your most powerful, pleasure-filled, unapologetic self.

12 Lessons that have shaped me:

Age is a mindset, not a limitation.
Pleasure is political.
Embrace the body you have, not the body you had.
Purpose evolves and that is beautiful.
Caring for your sexual health is essential self-care.
Rest is the foundation of everything.
Trust your intuition and honor your boundaries.
Community is your power source.
Allow your mothering to evolve.
Deepen intimacy in new ways.
Grief and gratitude can coexist.
The best is truly yet to come.

You are not defined by your age, but by the depth of your courage, the breadth of your wisdom, and the intensity of your love. Every year is an invitation to become more of who you truly are.

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56 | Menopause Got You Disconnected? Try These 5 Pathways to Reconnection

Wed, 14 May 2025 00:00:00 -0400

Have you ever felt like a stranger in your own body, wondering where the vibrant, confident woman you once knew has gone? If you're navigating perimenopause or menopause and experiencing unexplained mood shifts, anxiety, or a profound sense of disconnection, you're not alone. In fact, 60% of women experience what researchers call "not feeling like myself" during this transformative phase.

Today, I want to shatter the silence and stigma around menopause and mental health, offering you a compassionate roadmap to understanding, healing, and reclaiming your sense of self during this powerful transition.

This week’s episode of Pleasure in the Pause is about 5 pathways to reclaiming your authentic self.

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55 | Reclaiming Sensuality in Midlife: A Mother's Guide to Pleasure and Empowerment

Thu, 08 May 2025 00:00:00 -0400

We know how to be mothers, nurturing and giving endlessly, but have we forgotten how to be lovers? For years, we've been celebrated for our selfless motherhood, yet midlife presents a powerful invitation to shift the narrative.

What if, instead of continuing to give unconditionally, we start asking: How do I want to receive? Who am I now as a multifaceted woman—a mother, a lover, a sensual being with desires and dreams that extend far beyond maternal roles?

This week, episode 55 of Pleasure in the Pause is about reclaiming your sensuality in midlife.

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54 | The Top 5 Pleasure Principles Every Woman Needs in Midlife

Wed, 09 Apr 2025 00:00:00 -0400

In this milestone 54th episode of Pleasure in the Pause, I’m unveiling five revolutionary pleasure principles designed to empower women navigating perimenopause and menopause. Breaking through societal taboos, this intimate exploration offers midlife women a roadmap to reclaiming their sexual wellness, body confidence, and personal joy during an often misunderstood life stage.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Whether you're experiencing hormonal changes or seeking to reconnect with your sensuality, this episode provides practical, compassionate insights into embracing pleasure as an essential component of midlife vitality.

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53 | How a Health Coach can Transform your Midlife Wellness Journey with Jill Foos

Wed, 02 Apr 2025 00:00:00 -0400

What if you had a partner in your health journey, someone who didn't just tell you what to do, but helped you figure out what actually works for you? And what if, instead of feeling overwhelmed by midlife changes, weight gain, brain fog, anxiety, and fatigue, you had someone in your corner helping you cut through the noise, stay motivated and create a personalized plan to thrive? Today's guest is going to walk us through exactly how health coaching can do just that, how it empowers you to take ownership of your health, build sustainable habits and create a vision for the strongest, most vibrant version of yourself. This week, episode 53 of Pleasure in the Pause is about How a Health Coach Can Transform Your Wellness Journey!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Jill Foos is a health and wellness coach with a focus on integrative nutrition and holistic lifestyle practices. After experiencing health challenges due to a thyroidectomy and MTHFR genetic SNP, she used an animal-based diet and integrative approaches to improve her health. She now helps clients achieve their health goals through her coaching business, Jill Foos Wellness.

Highlights from our discussion include:

What a health coach really does and why it could be the missing link for your wellness.
geHlpow coachin hs you move from confusion to clarity.
QWhat a midlife wellness vision is and why it’s a powerful tool for long-term growth.
The mindset shift from chasing weight loss to building health span.
How to start taking back your energy, confidence and power one intentional step at a time.

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52 | Sleep Solutions for Midlife Women: Overcome Insomnia and Restore Energy with Morgan Adams

Wed, 26 Mar 2025 00:00:00 -0400

Are You Struggling to Get a Good Night's Sleep in Midlife? Sleep is a critical component of health, yet many women in midlife find themselves battling insomnia, disrupted sleep patterns, and nighttime anxiety. Many midlife women, especially busy mothers, find sleep elusive. They often feel wired and tired, running on adrenaline.

Perimenopause can exacerbate these issues, causing fatigue, disrupted sleep, mood swings, and disconnection. Sleep affects every aspect of life, including energy, memory, mood, relationships, and even pleasure and intimacy.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Morgan Adams is a double-certified holistic sleep coach. She helps women reclaim their rest and health by guiding them to better, more abundant sleep, which she believes is the foundation of whole-body health.

Highlights from our discussion include:

The surprising connection between morning sunlight exposure and better sleep quality
Why melatonin supplements can be beneficial for midlife women when used correctly
How stress and anxiety directly impact your ability to fall and stay asleep
The critical role of REM and deep sleep in emotional regulation and physical recovery
Practical wind-down routines that signal your body it's time to rest
Why traditional sleep medications may not be the long-term solution for sleep challenges
The importance of maintaining a consistent sleep-wake cycle, even on weekends

Don't let another restless night rob you of your energy and well-being. Start implementing these expert-backed sleep strategies today, and transform your nights from exhausting to extraordinary. Your body, mind, and spirit will thank you.

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Free guide to navigate 3 AM wake-ups

Link to product page for (Herbatonin and My Circadian App)

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51 | The Future of Female Pleasure Goes High-Tech and Mainstream with Colette Courtion

Wed, 19 Mar 2025 00:00:00 -0400

Use code PLEASURE offers an exclusive discount for 15% off Joylux vFit

Why is it that men's sexual health products, from Viagra to testosterone supplements, are openly advertised and celebrated while women's intimate health solutions are censored, shamed or simply ignored? Why in 2025 is the word vagina still considered taboo today? We're diving into a conversation that challenges these outdated norms and puts women's pleasure, healing and power at the center where they belong. This week, episode 51 of Pleasure in the Pause is a Candid Conversation About Vaginal Wellness and Menopause

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Named one of Inc. Magazines Top 100 Female Founders of 2020, Colette Courtion is a distinguished and award-winning consumer marketer, inventor (21 issued patents), and femtech leader who is revolutionizing the 600 billion dollar menopause market with Joylux—the leader in at-home medical devices, personal care products, and digital tools for menopausal women experiencing vaginal and sexual health issues. With over 20 years of cross-functional expertise leading consumer product, retail, and medical device companies, she is known as a category creator in the emerging health and wellness space.

Highlights from our discussion include:

Discover the revolutionary V-Fit device that's transforming women's intimate health
Understand the impact of genitourinary syndrome of menopause (GSM)
Learn about the censorship challenges in femtech and women's health marketing
Explore how red light technology can improve vaginal health and sexual wellness
Hear Halle Berry's personal journey with intimate health solutions

Breakthrough Insights:

50-75% of women experience intimate health challenges
Sexual health is critical to overall well-being
Menopause can be a time of sexual empowerment, not limitation
Technology and education are key to breaking down health stigmas

Don't suffer in silence. Prioritize your intimate health, have open conversations with healthcare providers, and explore innovative solutions that can transform your quality of life. Your pleasure, comfort, and wellness matter at every age.

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Complete Midlife Wellness

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50 | 5 Key Insights that will Change how You See Pleasure in Midlife

Wed, 12 Mar 2025 00:00:00 -0400

Are you ready to transform your understanding of pleasure and midlife? Join me as we celebrate a milestone 50th episode of Pleasure in the Pause, reflecting on the most powerful conversations that have reshaped how women understand their bodies, sexuality, and personal power during perimenopause and menopause.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Highlights from our discussion include:

Discover the truth about female pleasure from Sheri Winston's groundbreaking insights into the female erectile network
Learn how medical professionals like Dr. Rachel Rubin are revolutionizing women's sexual health education
Understand the critical role of testosterone in women's wellness with Dr. Susan Hardwick-Smith
Explore the concept of "weathering" and its impact on women's health with Denise Pines
Gain insights into vulva health and body awareness from Dr. Maria Uloko

Pleasure is more than a moment. It's a journey of self-discovery, connection, and empowerment. Take the first step today by embracing your body, exploring your desires, and advocating for your sexual and overall wellness. Your pleasure matters, and your story is just beginning.

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Sheri Winston Instagram

Intimate Arts Center

Dr. Rachel Rubin Instagram

Dr. Rachel Rubin Website

Denise Pines LinkedIn

The [M] Factor

Dr. Susan Hardwick-Smith Instagram

Dr. Maria Uloko Website

Dr. Maria Uloko Instagram

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49 | The Art of Holding Space for your Midlife Transformation with Vanessa Cornell

Wed, 05 Mar 2025 00:00:00 -0500

Have you ever felt like you were living a life that looked perfect on the outside, but inside, something felt deeply off? Maybe you've spent years over giving, overachieving, prioritizing everyone else, and suddenly you find yourself asking, Who am I now beyond the roles I've played, what do I actually want outside of what's expected of me? Is it too late to rediscover my desires, my pleasure, my purpose? If any of this resonates, then this episode is for you.

This week, episode 49 of Pleasure in the Pause is about rediscovering your authentic self and reclaiming your desires!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Vanessa Cornell is a teacher, thought leader, and masterful space holder who guides women to reconnect with their inner selves. After a successful career at Harvard and Wall Street, and raising five children, she experienced a disconnect and began a journey of self-discovery. Vanessa now creates spaces for women to explore their authentic selves, founding Nushu, a women's community focused on connection. She leads transformational groups, courses, and retreats that encourage listening inward and honoring personal truth.

Highlights from our discussion include:

Midlife is an awakening, not a crisis. It's an opportunity to rediscover yourself, move beyond external expectations, and reconnect with your true desires and joy.
Ask yourself three key questions regularly: How do I feel? What do I need? What do I want? This helps you understand your inner landscape without judgment.
Hold space for yourself and other. Allow thoughts and feelings to exist without immediately trying to fix or dismiss them.
Discover your gifts through experimentation. Don't wait to have a perfect plan.
Authentic friendships and connections matter. Create spaces where you can be fully yourself, without masks or expectations.

Midlife is an invitation to shed the layers of expectation, to listen to that quiet inner voice, and to give yourself permission to want more - more joy, more depth, more pleasure, and most importantly, more of who you truly are. Your desires matter, your pleasure matters, and your journey of self-discovery is not just valid, it's essential.

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48 | Reclaiming Pleasure And Intimacy After Breast Cancer with Teyonna Bowman

Wed, 26 Feb 2025 00:00:00 -0500

So often when we talk about breast cancer, the conversation often revolves around survival, diagnosis, treatment and remission, but what's rarely discussed is how it profoundly impacts a woman's sense of self. Beyond the physical toll, there's the emotional and psychological journey, one that reshapes identity, body image, intimacy and even pleasure.

For many young women, cancer treatment also comes with an unexpected and abrupt transition into medically induced menopause, a conversation that's often overlooked in the US. Around 7% of breast cancer cases occur in women under 40, and studies show that up to 31% of young women undergoing chemotherapy experience sudden menopause.

Unlike natural menopause, this transition can be jarring, bringing hormonal shifts, changes in libido and a new relationship with the body that can feel unfamiliar or even isolating. But survivorship isn't just about overcoming the disease, it's about reclaiming who you are in the aftermath, and my guest today embodies that reclamation so beautifully.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Teyonna was diagnosed with breast cancer twice before the age of 40. After struggling with extreme symptoms from medically induced menopause, she created a platform called Pausitive Outlook to share her survivorship journey, the importance of early detection and resources that support the menopause transition.

Highlights from our discussion include:

Teyonna's experience with two breast cancer diagnoses before age 40 and the challenges of navigating medically induced menopause
The emotional and psychological impact of cancer treatment and the grieving process of losing her pre-cancer self
Teyonna's journey to reconnect with her body and rediscover pleasure through practices like breath work, yoga, and Gabriella's Pleasure Upgrade coaching program
Teyonna's advocacy work with Positive Outlook and The Second Bloom, empowering other survivors to prioritize self-care and reclaim their well-being

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47 | Extending Your Sexspan: The Key to Lifelong Pleasure with Jackie Giannelli

Wed, 19 Feb 2025 00:00:00 -0500

What if I told you that your sex span the period of your life where you experience vibrant, fulfilling intimacy doesn't have to shrink with age? The pleasure isn't just a memory to reflect on, but something you can actively cultivate at every stage of life.

Think about it. We carefully plan for retirement– securing finances, investing in our future and prioritizing our health span. But what about our pleasure? What if we reimagine aging not as a time of decline but as an opportunity to expand and enrich our intimate lives? If we're living longer, shouldn't our sex span grow with it? More importantly, how do we ensure it lasts just as long? This week, episode 47 of Pleasure in the Pause is about {Main Topic}!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Jackie Giannelli is a board-certified family nurse practitioner specializing in women's health with extensive expertise in menopause, women's sexual health and urogynecology. Jackie is a Menopause Society-certified practitioner, and an active member of the International Society for the Study of Women's Sexual Health.

Highlights from our discussion include:

Sex span is an important aspect of overall health and longevity, just like lifespan and health span.
Gen X women are experiencing a sexual renaissance, feeling more confident and less inhibited about their sexuality.
Hormone therapy, lifestyle changes, and pelvic floor health are crucial for maintaining sexual vitality.
Building a personal board of wellness advisors, including experts in hormonal health and sexual medicine, can help women navigate the midlife transition.
Investing in sexual pleasure and prioritizing it as a form of self-care is an important step towards living a fulfilling, vibrant life.

Remember, your pleasure matters. Take the time to explore and experiment with different tools and strategies to enhance your sexual wellness. Embrace the pleasure in the pause, and don't be afraid to seek support from qualified professionals. Your sex span is worth investing in.

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Work with Jackin in NYC

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46 | What the Film Babygirl Reveals About Women's Sexual Desire and Fantasy After 40 with Lauren Elise Rogers

Wed, 12 Feb 2025 00:00:00 -0500

What happens when a woman long accustomed to suppressing her desires finds herself drawn to a fantasy that threatens to unravel everything she thought she knew about herself? “Baby Girl,” the film starring Nicole Kidman, has ignited powerful conversations about female desire, agency and the rarely spoken truths of midlife sexuality.

As our bodies, identities and relationships shift, so too does our relationship to desire often in ways we never expected. I'm so excited to dive into these themes with today's guest, someone whose work is all about helping women reclaim their pleasure and step into their full erotic power. This week, episode 46 of Pleasure in the Pause explores the complexities of female desire!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Lauren Elise Rogers is a Certified Holistic Sexuality Educator and Certified Embodied Intimacy & Relationship Coach who has built a reputation for her warm, approachable style and deep commitment to helping individuals create fulfilling relationships and vibrant sexual lives. She is the founder of Sex Ed For You, which provides clear, compassionate, and comprehensive guidance on intimacy, relationships, and sexual health.

Highlights from our discussion include:

Lauren's personal journey into the world of sexuality education and coaching and her mission to help women reclaim their pleasure
How “Baby Girl” challenges societal narratives around midlife women's sexuality and the importance of normalizing female desire
The role of fantasies in sexual empowerment and strategies for exploring them safely and ethically within relationships
The impact of purity culture and shame on women's relationship with their sexuality and steps to reclaim sexual autonomy
The exploration of kink, power dynamics, and the crucial importance of consent and communication

The path to sexual fulfillment and empowerment is a lifelong one, and it is never too late to embark on that journey. So let us continue to uplift, support, and inspire one another, shedding light on the diverse experiences of midlife women and the infinite possibilities that lie within.

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45 | How Your Body’s Wisdom Guides You Through Menopause with Dr Aviva Romm

Wed, 05 Feb 2025 00:00:00 -0500

What if menopause wasn't something to fear but a rite of passage as powerful and transformative and sacred as puberty or childbirth? Society often tells us that menopause is something to dread, framing it as the slow fading of our vitality, the beginning of decline, or a problem we need to fix. But what if menopause isn't the end of anything but the beginning of a new chapter, a time of profound wisdom, self-reclamation, and untapped power? This week, episode 45 of Pleasure in the Pause is about reclaiming menopause!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Aviva Romm, often referred to as the face of natural medicine in the 21st century, Dr. Rom is a midwife, herbalist, Yale-trained MD, and an unwavering advocate for holistic and integrative health. With over three decades of experience, she's been at the forefront of a movement to reclaim menopause as a natural, powerful transition, a rite of passage that deserves not fear But reverence. In today's conversation, we'll explore how menopause isn't just about hormones.

Highlights from our discussion include:

Rewriting the story of menopause as a transformative and empowering life stage, rather than something to fear.
Dr. Aviva Romm's journey from a young college student to becoming a midwife, herbalist, and Yale-trained MD focused on holistic women's health.
The importance of a holistic approach to health that considers the interconnectedness of physical, emotional, and environmental factors, beyond just treating symptoms.
The concept of "hormonal intelligence" and how modern life disrupts the body's natural hormonal blueprint, along with practical advice for supporting hormonal health.
Embracing menopause as an opportunity for growth and empowerment, rather than a decline, and the importance of self-care, community, and pleasure during this life stage.

By tuning into our innate hormonal intelligence and honoring the wisdom of our bodies, we can reframe this transition as a rite of passage - a chance to shed what no longer serves us and step boldly into the most authentic, unapologetic version of ourselves.

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44 | Fitness Motivation for Women Over 50: From Resolution to Lifelong Habit with Kelley Workman

Wed, 29 Jan 2025 00:00:00 -0500

How often have you started the new year with big fitness goals only to feel you've already lost momentum by February? If this sounds familiar, you're not alone or stuck. What is the key to staying on track? It isn't about pushing harder but instead shifting your mindset and creating habits that truly work for you.

This week, episode 44 of Pleasure in the Pause is about sustainable midlife habits for strength, confidence and longevity!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

As a Certified Integrative Nutrition Health Coach, Kelley Workman is your partner in this holistic approach to improving each area in your life that contributes to overall health and happiness. She’s empowered to help you change your life and teach you how to nourish yourself in many ways.

Highlights from our discussion include:

Setting meaningful intentions rather than rigid goals for fitness. Intentions allow for more flexibility and adjustments based on life circumstances.
Prioritizing fitness by scheduling it in your calendar and treating it as an important appointment, even if it's just 15-30 minutes a few times a week.
Building a support system by surrounding yourself with people who have similar fitness goals and interests, providing accountability and motivation.
Incorporating strength training 3-4 times per week as it offers unique benefits for midlife women, including improved body composition, bone health, and confidence.
Aiming for at least 30 grams of high-quality protein per meal to support muscle building and maintenance, and considering supplementing with creatine.

As we navigate the journey of fitness and wellness in midlife, the key is to approach it with self-compassion, flexibility, and a focus on progress over perfection. By setting meaningful intentions, prioritizing consistent action, and building a supportive community, we can create sustainable habits that honor our bodies and empower us to feel strong, confident, and vibrant - not just in the new year, but throughout all the seasons of our lives.

If you're seeking to reclaim your pleasure and vitality, join Gabriella at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.pleasureinthepause.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for this enlightening journey into the heart of female pleasure and empowerment.

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43 | Your Body's Sleep Switch: A nervous System Solution for Midlife Women with Dr Nerina Ramlakhan

Wed, 22 Jan 2025 00:00:00 -0500

What if I told you that the secret to better sleep isn't just about shutting your eyes, but about unlocking something deeper, a sense of inner safety that allows your mind, body, and soul to truly rest? And what if your struggles with sleep could be the very gateway to greater joy, resilience, and self-discovery?

Before we dive in, let me ask you this. When was the last time you gave yourself permission to rest? Deeply without guilt, without trying to be productive, without doing anything. If the answer feels out of reach, this episode is for you. This week, episode 43 of Pleasure in the Pause is about the surprising secrets of rest and sleep!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr Nerina Ramlakhan is a physiologist and sleep therapist. Nerina obtained her B.Sc. and Ph.D. from King's College London. She is the author of Tired But Wired: How to Overcome Your Sleep Problems: The Essential Toolkit. She is also Silentnight's "sleep expert"

Highlights from our discussion include:

Inner safety is the foundation for deep, restorative sleep. Cultivating a sense of safety within yourself is crucial for allowing the body and mind to truly rest.
Embracing rest and pleasure, without guilt, is an act of self-care and resilience. Making rest a sensory, enjoyable experience can help overcome the societal pressure to always be productive.
Understanding your unique sleep patterns and needs, and communicating them compassionately to your partner, is key for harmonious relationships.
Journaling dreams and using them for self-reflection and personal growth can provide valuable insights and healing.
Implementing simple, non-negotiable daily practices like proper nutrition, hydration, and sleep hygiene can have a profound impact on restoring energy and joy.

Your sleep is a sacred gift - treat it with the reverence and pleasure it deserves. By honoring your unique needs for rest and restoration, you unlock the gateway to greater self-awareness, resilience and joy in all areas of your life.

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42 | The Truth About Testosterone for Women in Midlife with Dr. Susan Hardwick-Smith

Wed, 15 Jan 2025 00:00:00 -0500

Have you ever wondered why so much of the conversation about hormones focuses on estrogen and progesterone while testosterone often gets overlooked? Or you've heard testosterone labeled as a male hormone and wondered, does this even matter for me as a woman? Today, we're pulling back the curtain on testosterone, a hormone that's often misunderstood yet plays a vital role in women's health and well-being. This week, episode 42 of Pleasure in the Pause shares the truth about testosterone for women in midlife!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Susan Hardwick-Smith is a Board Certified Gynecologist and Certified Menopause Practitioner and has been in practice in Houston since 1999. After over 20 years of general Ob/Gyn practice she retired as the Founder and President of Complete Women’s Care Center, which she opened as a solo practitioner in 2002 and grew to be the largest all-female OB/GYN group in the country by 2019. In 2020 Dr. Susan decided to start her “second act” as the Founder of Complete Midlife Wellness Center, a concierge practice focused on helping women find their full aliveness in midlife and celebrate the amazing opportunities that menopause brings.

Highlights from our discussion include:

Exploring how testosterone functions as a hormone in women and why it's not just a "male" hormone.
Discovering the positive impacts of testosterone on libido, bone health, muscle conservation, and cognitive well-being.
Unpacking the cultural and financial barriers that have led to the lack of FDA-approved testosterone options for women, and learn how to navigate the stigma.
Understanding the various ways testosterone can be safely administered, and the importance of individualized dosing and monitoring.
Learning how to find a knowledgeable practitioner and advocate for yourself in the decision-making process.
Exploring the emotional, psychological, and relational factors that contribute to a fulfilling sex life, beyond just hormone therapy.

Reclaiming your power and pleasure in midlife and beyond starts with understanding the vital role of testosterone in your overall health and well-being. By educating yourself and seeking the right support, you can make informed choices that empower you to live your best life. Remember, your pleasure and wellness matter, and you deserve access to the treatments and resources that can help you thrive.

CONNECT WITH DR. SUSAN HARDWICK-SMITH:

YouTube

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41 | Becoming Cliterate: Redefining Sexual Satisfaction in Midlife with Dr Laurie Mintz

Wed, 08 Jan 2025 00:00:00 -0500

Be honest, are you faking it in the bedroom? If you are, you are not alone. Studies show that up to 70% of women have faked an orgasm at least once. But here's the real question: why do we fake it, and at what cost? From the societal pressures to perform to the orgasm gap to myths about what sex should look like, the reasons are complex, and in midlife, as our bodies' hormones and desires change, it can feel even more challenging to prioritize our pleasure. This week, episode 41 of Pleasure in the Pause is about reclaiming your sexual pleasure!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Laurie Mintz is an author, therapist, speaker and emeritus professor whose life’s work has been committed to helping people live more authentic, meaningful, joyful—and sexually satisfying—lives. She is the author of two popular press books—both written to empower women sexually and both with published studies demonstrating that readers enhance their sexual functioning: Becoming Cliterate and A Tired Woman’s Guide to Passionate Sex.

Highlights from our discussion include:

Understanding the biological, psychological and social factors impacting midlife sexuality
Learning how to cultivate self-love and overcome negative body image to feel sexually empowered
Exploring techniques for enhancing clitoral stimulation and achieving more satisfying orgasms
Communicating your needs to your partner and negotiate new scripts for mutually pleasurable sex
Incorporating mindfulness and self-pleasure practices to prioritize your own desire and satisfaction

Your sexual pleasure is your birthright, not a luxury.Start small, be patient and kind with yourself, and remember - you deserve to experience magnificent sex at every age. Your pleasure matters.

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Becoming Cliterate (Amazon)

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LINKS MENTIONED:

Ep 21 | Redefining Sexual Medicine and Education for Midlife Women with Dr. Rachel Rubin

Ep 15 | Nurturing Your Vulva Garden: A Path to Renewed Pleasure in Midlife with Dr. Maria Uloko

Ep 6 | Bridging the Bedroom Gap with Dr Maria Sophocles

North American Menopause Society (NAMS)

International Society of the Study of Women’s Sexual Health (ISSWSH)

She Comes First by Ian Kerner (

Full episodes on YouTube.

40 | Your 2025 Midlife Reinvention Toolkit with Gabriella Espinosa

Tue, 31 Dec 2024 00:00:00 -0500

What if this year wasn't about fixing yourself but about finding yourself? What if midlife could be the most vibrant, fulfilling chapter of your life, a happy new year? Midlife can be the most vibrant, fulfilling chapter of your life - if you approach it with the right mindset. This week, episode 40 of Pleasure in the Pause is about midlife reinvention tools for 2025!

Want to Make 2025 Your Most Vibrant Year Yet?

I've recorded a powerful North Star Visualization to guide you step-by-step through finding your true direction. In this short guided visualization, you’ll uncover your North Star—a guiding vision that aligns your actions with your values, passions, and dreams.

🎁 Get instant access now 👇
https://www.pleasureinthepause.com/north

I invite you to shed the pressure of New Year's resolutions and instead explore a gentler, more intentional path forward. Through the transformative practices of visioning, intention-setting, and finding your North Star, you'll learn how to cultivate a life filled with meaning, joy and fulfillment in this exciting new chapter.

Highlights from our discussion include:

Midlife is not a time of decline, but an awakening to your wisdom, experience and innate gifts
Visioning is a creative process that rewires your brain for success and transformation
Intentions are gentle yet powerful tools that align your actions with your values and desires
Your North Star is the deeper purpose that guides you, found by reconnecting to what lights you up

Midlife is not the end of your story - it's the start of an exciting new chapter. Embrace this threshold with clarity, confidence and a renewed sense of purpose.

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Full episodes on YouTube.

39 | Your Holiday Gift Awaits Inside Your Own Body with Gabriella Espinosa

Mon, 23 Dec 2024 00:00:00 -0500

Did you know the greatest gift you can give yourself this holiday season isn't under the tree? It's reconnecting with your body and the pleasure already within you. We spend so much of this season focused outward, buying gifts, hosting family, and checking off endless to-do lists. But how often do we pause to give ourselves the gift of presence, the gift of self-connection, the gift of coming home to our bodies? That's precisely what we're exploring today in episode 39 of Pleasure in the Pause!

Ready to Deepen Your Self-Connection Practice?

I've created something special just for you - a free guided touch practice tutorial that walks you through all four types of touch we explored today. Access your Free Guided Touch Practice.

Highlights from the episode include:

The greatest gift we can give ourselves during the holiday season is not material, but rather a reconnection with our bodies and the pleasure found within.
We often get caught up in the outward focus of the holiday season and forget to tune into our bodies and their needs.
Interoception, the practice of listening to our body's signals, is key for self-connection and understanding our needs.
Touch is a powerful tool for self-connection, stress reduction, and cultivating a sense of safety and belonging.
A guided touch practice can deepen self-connection and cultivate pleasure.
Prioritizing self-connection and pleasure is crucial not just during the holidays, but throughout the year.

Remember, the greatest gift you can give yourself this season is the gift of self-connection. Tune into your body, honor its needs, and rediscover the pleasure that resides within. Wishing you a season filled with warmth, joy, and deep connection.

CONNECT WITH GABRIELLA ESPINOSA:

Full episodes on YouTube.

38 | Holiday Self-Care for the Grieving Heart (Practical tips for Healing) with Kelley Workman

Wed, 18 Dec 2024 00:00:00 -0500

Have you ever noticed how the holiday season seems to amplify everything? Joy feels brighter, but so do feelings of grief and loss. As we approach the week before Christmas and Hanukkah, this time of year stirs up bittersweet memories and a longing for a loved one or what used to be. What if I told you it's possible to hold space for both? To honor what's tender while still inviting light and love into this special time of year.

This week, episode 38 of Pleasure in the Pause is about navigating grief during the holidays!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Highlights from our discussion include:

Embracing the full range of emotions during grief, giving yourself permission to feel and express them.
Creating new traditions or finding ways to honor your loved one during the holidays.
Reaching out for support through grief groups, friends/family, or a grief facilitator.
Focusing on self-care through mindful movement, nature, and nourishment.
Cultivating gratitude and resilience by remembering positive memories.

As you navigate the holiday season while grieving, be gentle with yourself. Remember that there is no right or wrong way to grieve. Trust that with time and compassion, you can find moments of light and peace, even amidst the sorrow. Your resilience is a testament to the love you carry for your loved one.

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Full episodes on YouTube.

37 | Unlocking the Power of Postmenopausal Health and Wellness with Nicki Williams

Wed, 11 Dec 2024 00:00:00 -0500

What if life after menopause wasn't something to fear or dread but instead a vibrant, empowering chapter where you can genuinely thrive physically, mentally, and emotionally? What if your healthiest, most fulfilling, and even most pleasurable years were still ahead? Today's guest is here to help us reframe the narrative around post-menopause and unlock the potential of this next phase. This week, episode 37 of Pleasure in the Pause is about unlocking the power of postmenopausal health and wellness!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Nicki Williams is a qualified nutritionist, speaker, and author of the acclaimed "It's Not You, It's Your Hormones" and “Life After Menopause.” As the founder of Happy Hormones For Life, she has been helping women since 2014 to balance their hormones, reclaim their health, and feel better than ever. With a passion for empowering women to thrive, Nicki brings her extensive knowledge and experience to guide you through life after menopause with confidence and vitality.

Highlights from our discussion include:

Why stress management is crucial for hormone balance and overall health during the menopausal transition and beyond.
Understanding the "feisty four" hormones as key to optimizing your well-being in midlife and beyond.
How adopting an 80/20 approach to diet and lifestyle allows for balance, pleasure, and sustainability.
Prioritizing rest, relaxation, and connection to nature as powerful tools for healthy aging.
Embracing this next chapter of life with intention and focusing on whole-body wellness.

The years beyond menopause hold immense potential for growth, fulfillment, and vibrant health. By embracing the wisdom and resilience you've cultivated, you can embark on this next chapter of your life with a renewed sense of purpose and joy. Remember, the best is yet to come - embrace this transformative time with open arms and a heart full of possibility.

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Books

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Full episodes on YouTube.

36 | 5 Secrets to Experience More Flow and Connection in Midlife Relationships with Dr. Emily Jamea

Wed, 04 Dec 2024 00:00:00 -0500

Have you ever felt completely absorbed in an activity where everything flows effortlessly and time seems to disappear? That's what psychologists call flow state, a sense of being fully present and alive in the moment. Now imagine tapping into that same state to transform your intimacy and connection with your partner.

In today's episode with Dr. Emily Jamea, we uncover the fascinating science of flow state and how it holds the key to unlocking more profound passion and pleasure in your relationships. This week, episode 36 of Pleasure in the Pause is about the science of flow state in intimate relationships!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Emily Jamea is a seasoned sex and relationship therapist and USA Today best-selling author of Anatomy of Desire: Five Secrets to Create Connection and Cultivate Passion. She speaks nationally and internationally to a diverse range of audiences including educators, health and mental health professionals, executive and corporate groups, and the general public. Her expertise has been featured in Oprah Magazine, CNN, USA Today, NBC, and more. She offers online workshops as part of her mission to make her knowledge accessible to everyone. She hosts the popular Love & Libido Podcast and is an award-winning columnist for Healthy Women and Psychology Today.

Highlights from our discussion include:

Embodiment is the foundation for accessing flow state and deeper intimacy - being aware as the body, not just of the body.
Cultivating sensuality through mindfulness and presence in daily life can prime the pathway for more satisfying sex.
Maintaining curiosity about one's partner and the challenge-skills balance are key for sustaining passion in long-term relationships.
Creating emotional safety and vulnerability are essential for fostering deep intimacy and connection.
Understanding and communicating personal sexual values is important for aligning with a partner.
Exploring desires with an open, non-judgmental mindset can help uncover new sources of pleasure.

Your pleasure and intimacy deserve to be a priority. By embracing the insights and practices shared in this conversation with Dr. Emily Jamia, you have the power to unlock deeper connection, passion, and transcendent experiences with yourself and your partner.

CONNECT WITH DR. EMILY JAMEA:

Love & Libido Podcast

Anatomy of Desire Book

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Full episodes on YouTube.

35 | Grown Woman Talk: Your Midlife Health Action Plan with Dr. Sharon Malone

Wed, 27 Nov 2024 00:00:00 -0500

Have you ever sat in a doctor's office feeling dismissed when explaining your symptoms? or leave an appointment with more questions and answers? This is a familiar story for so many women, especially in midlife. But what if I told you there's someone who understands the struggle and has dedicated her life to empowering women to take charge of their health?

Today, we're talking to Dr. Sharon Malone, who believes that in the ever-changing healthcare landscape, it's every woman for herself. And not in a discouraging way but in a way that can ignite your power to become your own best advocate. This week, episode 35 of Pleasure in the Pause is about taking charge of your midlife health!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Sharon Malone is a nationally known expert in women’s health and the New York Times Bestselling author of Grown Woman Talk. She is the Chief Medical Advisor at Alloy Women’s Health, a telehealth company that focuses on women over 40. Before joining Alloy, Dr. Malone was a partner at one of the oldest and most successful OB/GYN medical practices in Washington, D.C. She is board-certified by the American College of Obstetricians and Gynecologists and certified by the North American Menopause Society as a Certified National Menopause Practitioner. Throughout her professional career, she has been active in advocating for reproductive rights, reducing teen pregnancy, and eliminating health care disparities. Dr. Malone has been honored with the Health Award from the Black Women's Agenda, Inc., and was named on the 2024 Forbes 50 over 50 list.

Highlights from our discussion include:

The importance of knowing your personal and family health history.
The need for women to be their own best advocates in the changing healthcare landscape.
The impact of chronic stress, especially for marginalized groups like Black women.
The role of innovative solutions like telehealth in improving access to quality healthcare.
The effectiveness of hormone therapy in managing menopause symptoms and improving long-term health.
The value of building a supportive community of women to navigate the challenges of midlife and beyond.
The empowering message that suffering is not an inevitable part of womanhood.

If you've ever felt dismissed or overwhelmed in the doctor's office, or if you're looking for ways to take control of your health during midlife, this episode is for you.

CONNECT WITH DR. SHARON MALONE:

Use Code GWT25 at MyAlloy

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Full episodes on YouTube.

34 | The Truth about Menopause Hormone Therapy (beyond the myths) with Jill Chmielewski

Wed, 20 Nov 2024 00:00:00 -0500

Have all the headlines about hormone replacement therapy left you feeling confused or unsure about whether it's right for you? You are not alone. For years, mixed messages have made it difficult for women to feel confident in their choices around HRT. But today, I've brought in the perfect expert to help us separate fact from fiction.

Today we'll explore what HRT really is, who it can help and how to make an informed decision for your unique body and health journey. Because, after all, you are the CEO of your body. This week, episode 34 of Pleasure in the Pause is about debunking hormone replacement therapy (HRT) myths!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

In this episode of Pleasure in the Pause, Jill Chmielewski shares the confusion around HRT, debunks myths, and highlights its benefits.

Jill Chmielewski is a Registered Nurse, Certified Health Coach, advocate for aging women, and mom of four who is on a mission to change the way we approach menopause and aging. She helps midlife women break free from the mainstream way of thinking where disease and decline are accepted as an inevitable part of aging ~ and embrace the notion that it’s absolutely possible to feel vibrant, happy, healthy, balanced, sexy, and strong through midlife and beyond.

Highlights from our discussion include:

Confusion, myths, and benefits of hormone replacement therapy (HRT).
Different types of hormone replacement therapy (HRT) and their impact.
Poractive approaches to aging with an emphasis on self-care during midlife.
How to advocate for yourself with informed decisions and personalized health strategies.
The power of community during the midlife phase.

You deserve to feel your best during this transition. With the right information and support, you can take an active role in optimizing your hormonal health and thriving through menopause. Your wellbeing is worth the effort.

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Full episodes on YouTube.

33 | Writing your Life Story after 40 with Tara Ellison

Wed, 13 Nov 2024 00:00:00 -0500

Have you ever stopped to consider how the stories we inherit about love, sexuality, and self-worth shape who we become today? We're diving into that very question with a woman who's been on a journey of peeling back the narratives handed down from her mother and how she's rewriting them on her own terms.

My guest this week, Tara Ellison, writes about midlife, menopause, sex and relationships, all those juicy topics we love. She is here to talk about what her mother taught her about sex and how this has fueled her healing purpose and creativity in midlife. This week, episode 33 of Pleasure in the Pause is about midlife musings and lessons!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

In this episode of Pleasure in the Pause, Tara Ellison shares the importance of understanding how our parents’ behaviors and feelings around sexuality affect our own and actionable steps you can take right now to help normalize the conversations around menopause in everyday life.

Tara Ellison is an author and essayist. Her work has appeared in the New York Times Modern Love column, The L.A. Times, Harper’s Bazaar, The Washington Post and elsewhere. Her novel, Synchronized Breathing, is a saucy take on dating in L.A. after divorce. She is currently working on a collection of essays centering around love and loss. When she isn’t writing, she enjoys her work as a volunteer with marine mammals.

Highlights from our discussion include:

How Tara’s mothers behavior shaped her early understanding of sexuality and relationships.
The challenges of balancing motherhood and sexuality.
The need for women to become their own advocates and seek out information about menopause.
Cultivating pleasure throughout your day and starting a self-pleasure practice.

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Full episodes on YouTube.

32 | The Path to Conscious Intimacy in Midlife with Bibi Brzozka

Wed, 06 Nov 2024 00:00:00 -0500

Have you ever wondered if there's a whole new level of intimacy waiting for you, one that transcends the routines and rhythms you've come to know? Imagine stepping into an experience of pleasure and connection that's as transformative as it is intentional, where intimacy isn't just about the physical, but a pathway to deeper self discovery and a more profound connection with your partner. What if conscious sexuality could be your door to this next chapter? Bibi Brzozka is here this week to share how she guides couples and individuals to discover new ways to connect with themselves, their partners, and their pleasure. This week, episode 32 of Pleasure in the Pause is about prioritizing pleasure and practical strategies for busy couples to deepen intimacy!

In this episode of Pleasure in the Pause, Bibi Brzozka shares the importance of self-pleasure to understand one’s own body and desires and actionable steps you can take right now to invite your partner into exploring conscious sexuality with you.

Highlights from our discussion include:

The importance of self-pleasure to understand one’s own body and desires.
Initiating conversations about sexual pleasure with your partner.
Practical strategies for prioritizing sexual pleasure.
Making sexual pleasure a scheduled priority, similar to other important activities like gym workouts or meetings.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Bibi Brzozka, an awakener of power and sensation, guides you into deeper states of fulfillment.She weaves powerful practices into people's lives, serving as a vessel for conscious intimacy in modern times. After 15 years in finance and banking, Bibi took the leap and embarked on a personal growth journey into sexuality and experienced her first full body orgasm at the age of 35. Her work connects the heart and mind with soul and sensation; meeting each person where they are at in their journey.

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Ecstatic Lovers Academy

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Full episodes on YouTube.

31 | The Hidden Gifts of Menopause: A Fresh Take with Psychotherapist Ashley Turner

Wed, 30 Oct 2024 00:00:00 -0400

What if the greatest transformation of your life is still ahead of you? Imagine if the emotional, physical and spiritual challenges of midlife were actually the gateway to unlocking your deepest power, purpose and pleasure. Today, I'm thrilled to be joined by Ashley Turner, licensed psychotherapist and renowned yoga and meditation expert. Ashley will talk to us about how the mental and emotional shifts of menopause are not obstacles, but powerful invitations for deeper healing and self discovery. This is a conversation you won't want to miss.This week, episode 31 of Pleasure in the Pause is about navigating the mental and emotional shifts of menopause!

In this episode of Pleasure in the Pause, Ashley Turner shares the importance of community and connection in navigating menopause and actionable steps you can take right now to start reconnecting with yourself in midlife.

Highlights from our discussion include:

The importance of accressing both the physical and mental health aspects of menopause.
The concept of the psycho-spiritual journey of menopause, focusing on the deeper questions of identity and purpose.
Psychological development phases and how midlife represents a crossroads for re identification.
A holistic approach to healing and the role of community support.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Ashley Turner is a licensed Marriage and Family psychotherapist, a renowned yoga and meditation expert and the brilliant mind behind Yoga.Psyche.Soul. She leads international retreats, works with individuals and couples, consults for companies and lectures and academic settings.

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Yoga.Psyche.Soul

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Full episodes on YouTube.

30 | Why You Don't Feel Like Yourself in Menopause: Medical Facts and Real Solutions

Wed, 23 Oct 2024 00:00:00 -0400

Have you ever caught yourself thinking, I just don't feel like myself anymore? If so, you are not alone. The good news is this doesn't have to be your new normal. In today's episode, we'll explore what's really behind that feeling and show you that there is a way forward with the right support, medical care and lifestyle practices, you can reconnect with yourself, reclaim your spark and feel empowered through every stage of your menopause journey. This week, episode 30 of Pleasure in the Pause is about not feeling like yourself in menopause!

In this episode of Pleasure in the Pause, Kat Farrants and Dr. Suzanne Gilberg-Lenz share the importance of tracking cycles and symptoms to understand the body better and actionable steps you can take right now to address the physical and emotional symptoms of menopause.

Highlights from our discussion include:

Yoga as a tool to help you attune to your body during perimenopause.
How estrogen receptors in the body can impact the entire musculoskeletal system.
The need for a thorough discussion with healthcare practitioners to understand the root causes of symptoms.
The importance of community and support in navigating menopause and how it can help combat isolation and fear.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Kat Farrants is sole Founder of Movement for Modern Life, the UK’s online yoga and wellbeing platform, the ’Netflix of Yoga’ (vogue). She is known as the ‘Fresh Face of Wellbeing’ by Vogue Magazine. She has been featured in the Daily Mail, Vogue, the Sunday Times, the Telegraph on Sunday, the Mail on Sunday’s YOU magazine, Health and Fitness magazine, Psychologies, Red, Homes and Gardens and numerous other publications as a thought leader on yoga. Kat’s well-read Newsletters are a feature for subscribers to Movementformodernlife.com and she is Yoga Editor for Psychologies Magazine and a regular contributor to OM yoga magazine, Thrive Global and Huffington Post UK.

A Diplomat of the American College of Obstetrics and Gynecology, Dr. Suzanne Gilberg-Lenz received her medical degree in 1996 from the USC School of Medicine and completed her residency in obstetrics and gynecology at Cedars-Sinai Medical Center. Dr. Gilberg-Lenz is involved in women’s empowerment and public education and appears frequently as an expert in women’s health and integrative medicine on TV, in print, and online. She completed her clinical Ayurvedic Specialist degree at California College of Ayurveda in 2010 and was board certified in integrative and holistic medicine in 2008. Dr. Gilberg-Lenz has appeared on Today, CNN Headline News, the Steve Harvey Morning Show, and the Dr. Oz Show.

CONNECT WITH KAT FARRANTS

Movement for Modern Life

Black Girl’s Guide to Surviving Menopause

CONNECT WITH DR. SUZANNE GILBERG-LENZ

Full episodes on YouTube.

29 | The Power of Storytelling to Transform Your Menopause Experience with Omisade Burney Scott

Wed, 16 Oct 2024 00:00:00 -0400

Do you see menopause as a beginning? Or as an ending? Can you see it as a dynamic transformation from one version of yourself to another? My guest today, Omisade Burney-Scott, believes menopause is more than a physical experience and every person has a unique story to tell. This week, episode 29 of Pleasure in the Pause is about embracing menopause as a transformative journey!

In this episode of Pleasure in the Pause, Omisade Burney-Scott shares the importance of centering stories from the margins to elevate voices that have been historically invisible. and actionable steps you can take right now to navigate menopause with awareness and support.

Highlights from our discussion include:

The role of allostatic load in menopause.
The need for humility and listening in community organizing and education.
Redefining sexuality and intimacy in menopause.
Pleasure as being present and fully engaged in sensory experiences.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Omisade Burney-Scott is a Black southern 7th generation native North Carolinian feminist, mother and healer. Omisade has spent the better part of the past 25 years of her life focused on the liberation of marginalized people, beginning with her own community through advocacy work, philanthropy,community organizing and culture work. She is the creator/curator of The Black Girls’ Guide to Surviving Menopause, a multimedia project seeking to curate and share the stories and realities of Black women and femmes over 50. This project is a direct result of Omisade finding herself and her peers living at the intersection of social justice movement work, creative healer identities and aging. She has chosen to use the medium of storytelling to disrupt the erasure of Black women's voices as they age.

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Full episodes on YouTube.

28 | You Are Not Broken: Real Education About Desire in Midlife with Dr Kelly Casperson

Wed, 09 Oct 2024 00:00:00 -0400

Let's be honest, if you're going through menopause you might be wondering, “did my desire just hit the pause button?” But here's the thing: it hasn't gone anywhere. It's still there waiting for you to discover it in new ways. Today we're diving into how menopause can shift desire and how you can spark it back up no matter what changes your body is going through. Get ready for some refreshing insights, light bulb moments, and maybe a few ideas to rekindle that fire. This week, episode 28 of Pleasure in the Pause is about exploring the biopsychosocial approach to midlife sexuality!

In this episode of Pleasure in the Pause, Dr. Kelly Casperson shares the importance of creating a safe environment for desire to flourish. and actionable steps you can take right now to improve communication for a flourishing sex life.

Highlights from our discussion include:

The difference between libido and desire, and misconceptions around libido as an innate drive.
Looking at sexuality, libido, and desire with a biopsychosocial model.
Developing a practice of self-cultivation, starting with non-sexual pleasure.
The importance of novelty and curiosity in maintaining desire.

Don’t forget the check out Dr. Kelly’s book, You Are Not Broken, by heading to her website for links to order!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Kelly Casperson is a board-certified practicing urologist interested in the power of the mind and science to change our views of sexuality. After many years in practice she had a life changing patient that made her curious to learn everything she could about female sexual wellness. Dr Kelly combines humor, candor and cutting edge science to dismantle myths around female sexuality and to empower us with the knowledge we need to thrive in our relationships and intimacy, particularly during the menopause transition. She is the author of You Are Not Broken, and host of the You Are Not Broken podcast.

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You Are Not Broken podcast

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LINKS MENTIONED:

Let’s Talk Menopause

Full episodes on YouTube.

27 | Menopause Like a Rockstar: Healing, Hormones & Self Advocacy with Esther Blum

Wed, 02 Oct 2024 00:00:00 -0400

Are you ready to rock menopause from the inside out? What if I told you that thriving through menopause isn't just about managing symptoms, but about healing; starting with your gut and doing some deep inner work. Today’s guest Esther Blum is here to talk about how you can transform your gut health, reclaim your power and navigate menopause like a total rock star. This week, episode 27 of Pleasure in the Pause is about mastering menopause like a rockstar!

In this episode of Pleasure in the Pause, Esther Blum shares the importance of self-advocacy at the doctor’s office and actionable steps you can take right now to start healing your gut, hormones, and emotions for a better menopause journey.

Highlights from our discussion include:

The pillars of menopausal health: sleep, diet, and stress management.
The importance of gut health in combating bloating, constipation, and other symptoms associated with declining estrogen and progesterone.
Emotional healing practices and setting healthy boundaries.
Being persistent and proactice in your menopause case, and finding a provider who is knowledgable and supportive.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Esther Blum is an Integrative Dietitian and Menopause Expert. In the past 27 years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy. Esther is the bestselling author of See ya later, Ovulator, Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. Widely respected as an industry expert, Esther was voted Best Nutritionist by Manhattan Magazine. She has appeared on Dr. Oz, the Today Show, A Healthy You with Carol Alt, the ISAAC show, ABC-TV, FOX- 5’s Good Day NY, and Fox News Live. Esther is an in-demand authority frequently quoted in E!Online, In Touch, Time Magazine, The New York Post, The Los Angeles Times, In Style, Bazaar, Self, Fitness, Marie Claire, and Cosmo.

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Full episodes on YouTube.

26 | Emotional Wellness in Menopause: Your Path to Balance and Vitality with Dr. Jessica Shepherd

Wed, 25 Sep 2024 00:00:00 -0400

Have you ever wished you could find a doctor you feel totally comfortable talking to about every aspect of your health, especially during the menopause transition? Someone who not only understands the science, but who truly gets what you're going through on an emotional and personal level. Dr. Jessica Shepherd is that girlfriend doctor for many, sharing her compassionate practice on the Today Show, Good Morning America, and many other platforms. Dr. Shepherds is here to talk about her book, Generation M coming out this October and more! This week, episode 26 of Pleasure in the Pause is about navigating menopause with holistic wellness!

In this episode of Pleasure in the Pause, Dr. Jessica Shepherd shares the importance of addressing the emotional and relational aspects of health and actionable steps you can take right now to make informed decisions regarding your healthcare in preimenopause, menopause, and beyond.

Highlights from our discussion include:

The role of lifestyle, mindfulness, and Eastern philosophy in Dr. Shepherd’s practice.
The impact of menopause on various body systems, including the brain, gut, bones, and heart.
Being body aware and tracking your symptoms during perimenopause and menopause.
How women of color experience menopause differently and can manage their expectations regarding when and how symptoms appear.

To pre-order Generation M: Living Well in Perimenopause and Menopause, you can visit Dr. Shepherd’s website, or check your favorite book retailer!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Jessica Shepherd is a board-certified OBGYN and a trailblazer in women's health, practicing at Baylor University Medical Center in Dallas. As the founder and CEO of Sanctum Med + Wellness, Dr. Shepherd integrates traditional and alternative medicine to provide comprehensive care. She is a passionate advocate for women navigating all facets of the menopausal journey, dedicated to enhancing their longevity and well-being through holistic support that addresses their physical, emotional, and lifestyle needs.

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Full episodes on YouTube.

25 | The M Factor: Shredding the Silence on Menopause with Denise Pines

Wed, 18 Sep 2024 00:00:00 -0400

Have you ever wondered why something as universal as menopause, a transition that every woman will experience, remains such a silent topic? Why do millions of women face this life stage feeling isolated, underprepared, and unheard? Our guest today, filmmaker and menopause advocate Denise Pines, is spearheading a movement to shred the silence of menopause with her new documentary! This week, episode 25 of Pleasure in the Pause is about shredding the silence on menopause!

In this episode of Pleasure in the Pause, Denise Pines shares the importance of openly sharing menopause stories and actionable steps you can take right now to support the release of the documentary.

Highlights from our discussion include:

The inspiration behind The M Factor and why now is the perfect time to put menopause in the spotlight.
Disparities faced by black and brown women in menopause.
How employers can better support women in menopause.
The work that still needs to be done in healthcare and allowing women the opportunity and confidence to speak about their menopause experiences.

To learn more about the film and find a screening near you, visit https://themfactorfilm.com/.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Denise Pines is co-founder of Women in the Room Productions, where she is committed to diversity in front of and behind the screen. Pines is a media pioneer, award-winning marketer, serial entrepreneur, and community health advocate. Pines is the immediate past president of the Medical Board of California and sits on the board of the Federation of State Medical Boards and the Osteopathic Medical Board of California.

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24 | Wake Up Your True Self: Marcella Hill on Perimenopause, Empowerment, and the Power of Community

Wed, 11 Sep 2024 00:00:00 -0400

Have you ever stopped and wondered who you really are? Not the roles you play, the titles you carry or the expectations others have placed on you, but the true, unfiltered version of yourself beneath it all? And when was the last time you really listened to that voice inside who knows who you are without all the noise. If that question feels uncomfortable or maybe you're not sure how to answer it, then today's episode is for you. We're talking about what it means to truly wake up to yourself, your desires and your potential. This week, episode 24 of Pleasure in the Pause is about waking up your true self!

In this episode of Pleasure in the Pause, Marcella Hill shares the importance of listening to your body and mind through self-reflection and actionable steps you can take right now to wake up and realize your true self.

Highlights from our discussion include:

Marcella’s journey of waking up and gaining a deeper understanding of her true self.
How hormone therapy helped Marcella’s body match her soul's passion and desire.
How shame can be deeply ingrained in us and not stand out until we start doing inner work.
The importance of loving oneself and accepting oneself as a whole being.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Marcella Hill is an author, business owner, and enthusiast for women waking up to a new way of being. She has been invigorating women's souls for 5 years. Her voice is known to awaken something deep inside her listeners. Waking women up to know themselves, listen to themselves, and dare to live a life that has never been lived. As a graduate of the Goldman Sachs 10,000 Small Business Program, she contributes her passion and knowledge toward the Wake Her Up movement.

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23 | Back to Pleasure Mindset: Keep Your Summer Spark Alive

Wed, 04 Sep 2024 00:00:00 -0400

Are you starting to feel the buzz and energy behind that back to school and work feeling? September arrives, your mind starts getting ahead of you and before you know it, the summertime pleasures and connection to your body and those sexy, intimate moments shared with your partner feel like a snapshot in time. But instead of back to school, what asbout back to pleasure? How can you make room for and still be with the joy, pleasure and aliveness that summer invites us to turn towards? This week, episode 23 of Pleasure in the Pause is about keeping your summer pleasure alive and my Back To Pleasure Challenge!

Have you been noticing your pleasure starting to slip down the priority list? Join me for my FREE Back to Pleasure Challenge Monday Sept 9th through Thurs Spet 12th. It is your birthright to feel pleasure, confidence and sexual fulfilment - during this FREE 4-day challenge I’ll show you how, and give you the simple, practical tools to get actual tangible results. This isn’t about adding more to your plate. It’s about making pleasure a priority. To register visit https://pleasureinthepause.com/challenge

In this episode of Pleasure in the Pause, I am sharing the importance of reconnecting with your body and actionable steps you can take right now to calm your nervous system and hang on to your summer pleasure all year long.

Highlights from our discussion include:

How we can forget to prioritize our pleasure as the urgency of fall and back to school and work comes along.
The concept of orienting, a mind-body practice that helps reconnect with the body and calm the nervous system.
The benefits of activating the parasympathetic nervous system.
A Back To Pleasure Challenge to give you simple, practical tools to reprioritize your pleasure.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

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22 | Embrace Sexual Wellness in Menopause and Beyond

Wed, 28 Aug 2024 00:00:00 -0400

Ignorance is not bliss when it comes to your sexual anatomy. There is so little we've been taught about our sexual anatomy, and when we begin to experience the changes of perimenopause or menopause, we are forced to confront our internalized shame, silence and ignorance about this amazing part of our bodies. In this episode, I'm going to talk to you about how getting to know our vulvas can empower us both in the bedroom and in the doctor's office. We'll explore the beauty of this part of our body through the lens of Eastern traditional wisdom and provide practical tips on how to care for your vulva, especially during menopause. This week, episode 22 of Pleasure in the Pause is about embracing your sexual wellness!

In this episode of Pleasure in the Pause, I’m sharing the importance of understanding your anatomy for better communication with your doctor and partner and actionable steps you can take right now to strengthen and care for your vulva and pelvic floor.

Highlights from our discussion include:

The importance of knowing your anatomy and what “normal” looks like for you.
How the use of vaginal moisturizers can help maintain the health and comfort of the vulvar and vaginal tissues.
The benefits of strengthening your pelvic floor muscles.
Encouraging open communication with your partner about how the changes you are experiencing during perimenopause and menopause.

If you’re looking to establish a shame-free way to connect with and nurture your vulva garden, click here or visit https://www.pleasureinthepause.com/bodylove to download my free vulva love meditation!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

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21 | Redefining Sexual Medicine and Education for Midlife Women with Dr. Rachel Rubin

Wed, 21 Aug 2024 00:00:00 -0400

Do you find it difficult to talk to your doctor about your sexual health? Where do you even begin finding the right doctor who will listen? And how can you empower yourself with the knowledge to understand your own sexual anatomy so you can advocate for yourself in the doctor's office and in the bedroom? Dr. Rachel Rubin is on a mission to change the landscape of sexual medicine and sexual education for medical practitioners and patients alike. Get comfortable and ready for a real education. This week, episode 21 of Pleasure in the Pause is about changing the landscape of sexual medicine and education!

In this episode of Pleasure in the Pause, Dr. Rachel Rubin shares the importance of knowing your anatomy and what normal looks like for you and actionable steps you can take right now to better advocate for yourself at the doctor’s office.

Highlights from our discussion include:

The importance of understanding patients' unique experiences and connecting with them on a personal level.
The benefits of vaginal estrogen and why the FDA black box warning is misleading.
Why we need open discussion about the physical changes that happen at puberty and menopause.
Encouraging women to advocate for themselves and seek out specialized care for sexual health issues.

For more resources regarding women’s sexual health and to find a specialized provider, check out the International Society for the Study of Women’s Sexual Health (ISSWSH) website.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Rachel S. Rubin is a board-certified urologist and sexual medicine specialist. She is one of only a handful of physicians with fellowship training in sexual medicine for all genders. Dr. Rubin is a clinician, researcher, and passionate educator. In addition to being the former education chair and current Director-at-Large for the International Society for the Study of Women’s Sexual Health (ISSWSH), she serves as associate editor for the journal Sexual Medicine Reviews.

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20 | Menopause as a Second Spring: Reframing the Narrative with Kate Codrington

Wed, 14 Aug 2024 00:00:00 -0400

Do you know what season of your menopause journey you're currently in? I know it can feel like an eternal hot summer on some days, and like a cold winter where you want to turn inward and hibernate on others. My guest today, Kate Codrington, has a beautiful way of mapping out your journey according to each season of the year with nourishing self care practices, reflections and journaling prompts so you can craft your own experience according to your unique needs. This week, episode 20 of Pleasure in the Pause is about your second spring and embracing the seasons of menopause!

In this episode of Pleasure in the Pause, Kate Codrington shares the importance of understanding menstrual cycles for leadership, creativity, and power and actionable steps you can take right now to navigate the seasons of perimenopause, menopause, and beyond.

Highlights from our discussion include:

Menopause and perimenopause as a feminist issue.
The importance of inner reflection during perimenopause and menopause to address underlying emotional issues.
The "second spring" of post-menopause, characterized by freedom from caring about others' opinions and a renewed sense of self-care and reinvention.
Embracing the "not knowing" phase of growth.

Kate’s new book, The Perimenopause Journal comes out September 10th! You can pre-order now through Amazon or your local independent bookseller!

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Kate Codrington is a mentor, speaker, facilitator, artist, writer and has been a therapist for 30 years. A pioneering spirit, Kate was the first to graduate as a Menstruality Medicine Circle facilitator, is the host of Life - An Inside Job podcast, created the multi-level art textile project The Pants of Empowerment and Threads of Friendship, and creates seasonal Yoga Nidra inspired by the land where she lives in Hertfordshire. With Leora Leboff she co-founded Woman Kind facilitating retreats for menstruating and menopausal folk to build more kindness into their lives. When she’s not doing these things you’ll find her playing in her compost heaps.

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19 | The Science and Practice of Deepening Intimacy with Dr Sadaf

Wed, 07 Aug 2024 00:00:00 -0400

I believe that inside every human being is a need to feel closer and connected with both ourselves and the ones we love. But often there are physical, emotional, and cultural obstacles that get in the way of these meaningful connections. Today, Dr. Sadaf is going to help us explore the beautiful topic of intimacy and how we can meet ourselves and our partners in that space of fulfilling heart-to-heart connection. This week, episode 19 of Pleasure in the Pause is about prioritizing pleasure and cultivating intimate connections!

In this episode of Pleasure in the Pause, Dr. Sadaf shares the importance of addressing psychological and emotional factors in the context of our sexuality and actionable steps you can take right now to reconnect with your partner without the pressure of sex.

Highlights from our discussion include:

Using a combination of physical and psychological treatments to improve the sexual experience.
Growing up in a sex-negative environment and overcoming shame.
Creating dedicated time for communicating with your partner and improving sexual satisfaction.
How the practice of Sensate Focus can increase intimacy and pleasure without the performance anxiety.

To check out Dr. Sadaf’s podcast “The Muslim Sex Podcast”, head over to her website!

Dr Sadaf is a board-certified gynecologist, sexual medicine and menopausal health expert with over 20 years experience. She is also an intimacy coach and supports women to explore their beliefs about their sexuality, empowering them to create the sexual intimacy they want in their relationship.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Dr. Sadaf is a board-certified OBGYN, life coach, and sexual counselor in New York, with over 20 years of experience in helping women and adolescent girls with their physical and emotional health issues. She is more than just an expert on female anatomy–she has an understanding of the mind’s impact on the body and how it affects a woman’s well-being and sense of self.

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