Male menopause, often called andropause, is real, but it does not mirror menopause in women. Instead of a sudden shutdown, men usually experience a slow testosterone decline across decades. The effects can feel vague at first: lower energy, less drive, weaker workouts, more belly fat. Because these low testosterone symptoms overlap with “normal aging,” many men never get evaluated. Dr. Gustav Lo a hormone and longevity specialist, talks openly with 'Pause host Val Lego about hormone health in midlife as a practical first step, not a vanity project. 

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

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Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Menopause can make us feel like strangers in our own skin, and that disconnect can quietly shrink our lives. We talk with psychotherapist Dr. Stacy Kratz about the biology and culture behind the identity shift and how self-compassion helps us rebuild. 

• the mirror shock of not recognizing your face or body 
• how hormone shifts affect mood, energy, sleep, and motivation 
• why anxiety, irritability, low mood, and brain fog can feel sudden 
• the midlife pile-on of empty nest changes, career shifts, and grief 
• how youth-as-currency culture fuels shame around aging 
• the difference between healthy guilt and unhealthy guilt 
• self-compassion as a daily practice using kinder self-talk 
• reframing menopause as a remodel and an adaptation, not a betrayal 
• letting go of toxic positivity while still moving forward 

If this episode spoke to you, please share it with a friend who might need to hear it too, because I know there are so many women who are suffering in silence. And if you're looking for a supportive community where we keep these conversations going, I'd love for you to join us inside the pause diaries on Facebook. And don't forget to download this episode so that you can come back to it whenever you need a reminder, whenever you need to hear Dr. Stacy tell you, be kind to yourself. 

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

We talk with Michigan State University researcher Dr Kristen Colbert about how perimenopause hormone fluctuations may shape the brain and mental health, and why “it’s just menopause” can feel so dismissive. We break down how daily symptom tracking and hormone testing could finally connect the dots so women can get taken seriously and supported. 
• the harm of minimizing language and why symptoms deserve attention 
• the research gap in perimenopause compared with puberty, menstrual cycle and postpartum 
• why women and providers are asking about psychotic symptoms and hormonal change 
• how daily assessments capture mood, sleep, anxiety and brain fog alongside saliva hormone data 
• why some women may be more hormone sensitive and what biology might explain it 
• how to talk with a provider when anxiety, depression or ADHD shifts in midlife 
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don’t forget to follow the pause wherever you listen to podcasts so you don’t miss a new episode 

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

We explore how hormone swings in perimenopause can reshape mental health, from anxiety and low mood to attention changes, and highlight new research that validates women’s lived experience. A Michigan State University study using daily saliva testing offers a path to personalized care and earlier screening.

• why mental health shifts in perimenopause deserve attention
• how estrogen and progesterone fluctuations affect mood and cognition
• what the MSU daily saliva study measures and why it matters
• stress versus biology and why both can be true
• personalization of hormone therapy and symptom tracking
• the case for routine screening beyond depression alone
• practical steps to self-track and start conversations
• hope for better care for current and future generations

Come join me in our private Facebook group, The Pause Diaries
Don’t forget to follow The Pause wherever you listen to podcasts so you don’t miss a new episode

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

We look back at how menopause went mainstream in 2025 and map what’s ahead for 2026, from the end of the estrogen black box warning to new nonhormonal options. We share practical steps to find better care, unpack testosterone access, and invite you into our community.

• why menopause conversations exploded across work and daily life
• lifting the estrogen black box warning and what changed
• vaginal estrogen for GSM, UTIs and sepsis risk reduction
• separating systemic vs local hormones and real risks
• new nonhormonal hot flash medications and who benefits
• how to avoid medical gaslighting and find trained providers
• testosterone therapy for women, access barriers and dosing tips
• earlier awareness in late thirties to prevent misery
• building community and agency through evidence-based care

Join the Pause Diaries on Facebook: “You should join this conversation in the Pause Diaries. It’s our Facebook group… a place where like 700 women are sharing and supporting each other.”

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Perimenopause affects your oral health in surprising ways, creating symptoms like dry mouth, bleeding gums, and persistent bad breath due to changing estrogen levels in your body.

• Estrogen receptors exist throughout the body, including the mouth, affecting salivary glands, gum tissue, and jawbone
• Decreased estrogen can cause dry mouth, bleeding gums despite good hygiene, and unexplained bad breath
• Symptoms often start during perimenopause but become more consistent and noticeable after menopause
• Hormone replacement therapy (HRT) may help improve oral health symptoms for some women
• Regular dental visits with x-rays are crucial to detect early bone loss and gum changes
• Using fluoride toothpaste, xylitol products, and pH-balancing mouth rinses can help manage symptoms
• Carry Free mouth rinse combines fluoride, xylitol and pH elevators to combat bacteria and increase saliva flow
• Many dentists may not connect oral symptoms to perimenopause, so patients should initiate the conversation
• Supporting oral health includes eating well and taking supplements like calcium and vitamin D

Join our private Facebook group, the Pause Diaries, where almost 700 women share their menopause experiences in an honest, supportive community.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

The FDA is considering removing the black box warning from low-dose vaginal estrogen products following a unanimous opinion from an expert advisory panel that risks have been overstated for years.

• Vaginal estrogen is a local, low-dose treatment that stays in the vagina with minimal systemic absorption
• The black box warning came from the 2002 Women's Health Initiative study that incorrectly applied systemic hormone risks to all estrogen products
• 72% of sepsis cases in older women could potentially be prevented with vaginal estrogen use
• Vaginal estrogen helps restore tissue elasticity, prevent UTIs, and protect the urethra
• Even women on systemic hormone therapy may need vaginal estrogen as the "vagina is her own little desert island"
• Application tip: use your finger to swirl the cream around rather than just using the applicator to prevent leakage
• Treatment regimen is typically twice weekly (like "Monday and Thursday vagina spa nights")
• Results may take up to three months to be fully noticeable
• Removing the warning could help more women access this beneficial treatment

Join us in our private Facebook group, the Pause Diaries, a safe, supportive space where we talk openly about perimenopause, menopause, and all the changes that come with it.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Bioidentical hormones are simply those with the identical chemical structure to what our bodies naturally produce, though the term has become more marketing than medicine. We examine what "bioidentical" really means, compare it with traditional hormone therapy, and explain why "natural" isn't necessarily safer when it comes to managing menopause.

• Bioidentical hormones have the same molecular structure as hormones our bodies produce
• The term became popular after Suzanne Somers promoted them following the Women's Health Initiative study
• Many FDA-approved, insurance-covered hormone therapies are bioidentical (including estradiol patches)
• Compounded hormones aren't the only way to get bioidenticals
• "Natural" menopause (without hormone therapy) is associated with earlier death and increased chronic disease
• Lifestyle modifications help but may not address all symptoms or health risks
• If you're 40, you're in perimenopause - no blood test needed
• Perimenopause can begin in the mid-30s for many women
• When choosing hormone therapy, consider what matters most to you (safety, administration method, symptom relief)
• There's no shame in any approach to menopause as long as it's an informed choice

Join us over on the Pause Diaries Facebook group. We talk about real stories, we've got great questions, and there's a group of nearly 700 women that love to support each other. Remember, menopause is not the end. It is the start of the rest of your life and we are going to talk about it.

The Pause Podcast is for informational purposes only and not intended as medical advice. Always talk to your healthcare provider about any questions or concerns. Views shared by guests are their own and don’t replace personalized care from a qualified professional.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

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Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Sex during perimenopause changes for everyone. We dive into the often-silent topic of midlife intimacy with sex therapist Nisha McKenzie, who helps us understand why our desire shifts and what we can do about it.

• Changes in libido are normal and common during perimenopause
• Estrogen decline affects vaginal tissue, causing dryness, pain, and thinning
• Vaginal estrogen treatment can help with physical symptoms without systemic effects
• Communication is more important than hormones for maintaining intimacy
• Non-demand touch helps maintain connection without pressure for sex
• Building a "third relationship island" instead of one partner always accommodating the other
• Testosterone therapy can help with libido for some women, but won't fix relationship issues
• Our society fails to teach healthy sexual communication, especially for women
• Pain during sex is not normal and should be addressed, not tolerated
• Sexual desire doesn't end after menopause - many women experience increased freedom

Join us in The Pause Diaries Facebook group - a private space where almost 700 women share stories and support each other through perimenopause and beyond.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Every woman's perimenopause journey has unique twists and turns, but one thing remains constant we shouldn't have to navigate it alone. This heartfelt episode brings together host Val Lego, menopause expert Nisha McKenzie, and Val's longtime friend Lauren for a candid conversation about the power of friendship during hormonal transitions.

The trio dives deep into the mysterious symptoms that leave many women questioning their sanity, from waking up at 2 AM with racing thoughts to suddenly forgetting words during important presentations. Lauren shares her frustration with brain fog that interfered with her public speaking as a city council member, while Val recounts her journey to hormone replacement therapy despite initial fears.

Nisha illuminates the science behind these experiences, explaining how our bodies contain over 400 estrogen receptors affecting everything from sleep patterns to joint health. She debunks common myths about hormone testing and treatment, offering practical guidance for women confused by conflicting information. Her explanation of how declining estrogen causes increased inflammation helps explain the mysterious "frozen" joints that suddenly appear without warning.

What makes this conversation truly special is the authentic friendship on display. Lauren and Val demonstrate how having someone who understands these changes provides essential emotional support and occasional reality checks during "tire-slashy" moods. Their easy laughter about ordering Girl Scout cookies during 3 AM insomnia reveals how shared experiences normalize this challenging transition.

Ready to find your own perimenopause support network? Come join our Pause Diaries Facebook group, where women just like you are sharing stories, asking questions, and supporting each other through every twist and turn of this journey. Because as this episode proves, perimenopause isn't the end of anything, it's the beginning of a new chapter, and it's always better with friends by your side.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Michigan is leading a revolutionary approach to women's health through a groundbreaking menopause policy initiative championed by Governor Whitmer and the Michigan Women's Commission. Executive Director Cheryl Bergman shares how they're transforming workplace policies, healthcare access, and public education to support women through perimenopause and menopause.

• The Michigan Women's Commission, established in 1968, surveys women's challenges and makes policy recommendations to address them
• 60% of Governor Whitmer's executive team are women of menopausal age, bringing personal understanding to the policy initiative
• Mayo Clinic research shows $1.8 billion is lost annually in productivity due to menopause symptoms
• The  movement includes statewide town halls featuring menopause experts  and involves women legislators to hear directly from constituents
• Top workplace policy recommendations include menopause champions in workplaces, better ventilation/cooling, and flexible schedules
• $2.5 million has been recommended in the Michigan Senate budget for physician education and public awareness
• Perimenopause can begin as early as age 37, making education for younger women essential
• The movement is building partnerships with healthcare systems including Henry Ford and Corewell

Join our Facebook group, The Pause Diaries, for information on how to get involved with Michigan's menopause movement and connect with a supportive community of women sharing this journey.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

We dive deep into why standard hormone tests often miss the full picture of what's happening during perimenopause and explore comprehensive testing options that provide better answers.

• Dr. Erica Armstrong with Root Functional Medicine explains why conventional blood tests only capture a moment in time, missing the hormone fluctuations of perimenopause
• Standard testing ranges are broad, meaning you can be "within normal" yet still experience significant symptoms
• Functional testing options include Dutch test (urine), saliva cortisol testing, and gut microbiome analysis
• Tracking your symptoms is crucial alongside testing to identify patterns and triggers
• Comprehensive testing reveals how your body metabolizes hormones, not just hormone levels
• Many perimenopause symptoms can be addressed naturally by targeting the root cause
• DHEA and adrenal function are often overlooked but crucial during the perimenopause transition
• Autoimmune conditions like Hashimoto's commonly emerge during perimenopause and should be screened for
• Cortisol spikes can trigger hot flashes independent of estrogen levels
• Request FSH, LH, progesterone, estradiol, DHEA, insulin, inflammation markers, glucose, thyroid panel, and vitamin D from your doctor

Join our private Facebook group, the Pause Diaries, for real conversations about midlife symptoms, solutions, and sisterhood. It's a safe space to ask questions, share your story, and find support from other women going through the same journey.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Perimenopause symptoms are often mismanaged with birth control pills instead of appropriate hormone replacement therapy (HRT) because many practitioners lack knowledge about the menopausal transition. 

• Birth control pills contain synthetic hormones at doses approximately 120 times higher than HRT
• Birth control is designed to prevent pregnancy and control bleeding, while HRT addresses menopause symptoms
• Unlike birth control, HRT does not prevent pregnancy during perimenopause
• Combining methods like a hormonal IUD with bioidentical hormones can provide both contraception and symptom relief
• Transitioning off birth control should be gradual to avoid the "12,000-foot cliff" of hormone withdrawal
• Continuous birth control (skipping the placebo week) is acceptable and was originally designed by men
• Women deserve practitioners who listen, educate, and offer personalized options
• Virtual appointments have increased access to specialized menopause care

Join our private Facebook group, the Pause Diaries, for real talk, real support, and real answers about perimenopause and menopause. We're 700 women strong and growing!

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Val Lego speaks with Ryan Anderson and Rebecca Horton from Miller Knoll about their pioneering work to create workplace environments that better support women experiencing perimenopause and menopause. They discuss how thoughtful office design can address symptoms like hot flashes, brain fog, joint pain, and fatigue that affect women's careers.

• 51% of the workforce are women who may experience menopause symptoms in the workplace
• Miller Knoll began researching workplace menopause solutions after learning about UK initiatives addressing the issue
• Respite spaces provide essential areas for women to recover from symptoms without "having to cry in the bathroom."
• Research shows joint pain is as common as hot flashes during menopause but less recognized
• Design solutions include movement-friendly workspaces, sit-stand options, and respite areas for short naps
• Natural light, biophilic design elements, and temperature control help manage multiple menopause symptoms
• Thoughtful workplace design benefits not only menopausal women but also veterans with PTSD and neurodivergent individuals
• Creating inclusive workplaces means designing spaces where everyone can bring their best selves to work

Join our Facebook group, the Pause Diaries, to share your ideas about how businesses can make workplaces better for women experiencing perimenopause and menopause. It's a private group with hundreds of supportive women ready to offer advice and support on your journey.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

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Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Remember walking into a room and forgetting why you're there? Or that moment when you can't recall the name of someone you've known for years? You're not losing your mind — you're likely experiencing one of the most common yet least discussed symptoms of perimenopause: brain fog.

A staggering 60% of perimenopausal women report memory issues and difficulty finding words, yet many dismiss these symptoms as simply being "busy" or "stressed" rather than recognizing them as hormonal changes. Dr. Kelly Wiersema, board-certified OBGYN and menopause specialist, joins us to demystify what's happening in your brain during this transition.

We dive deep into the science behind perimenopausal brain fog, exploring how estrogen affects not just hormones but actual blood flow to the brain. Dr. Wiersema explains why these cognitive changes happen, whether hormone replacement therapy helps (spoiler: it's complicated), and why she describes perimenopause as "puberty in reverse." We also explore how factors like sleep quality, stress levels, and even sugar consumption compound these cognitive challenges.

The good news? These symptoms are typically temporary. Whether through hormone therapy, lifestyle modifications, cognitive exercises, or simply time, most women regain their mental clarity. Dr. Wiersema shares practical strategies for managing brain fog, from tracking symptoms to identify personal triggers to specific brain-boosting activities that help maintain cognitive function during this transition.

Whether you're just starting to notice these changes or have been struggling with them for years, this episode offers validation that you're not alone and provides actionable tools to navigate this challenging yet normal part of every woman's journey. Join our supportive community at The Pause Diaries on Facebook to connect with others experiencing similar challenges and share your own menopause moments.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Hormone replacement therapy has been widely misunderstood since alarming headlines in 2002 claimed it caused increased risks of breast cancer, heart attacks and strokes based on the Women's Health Initiative study. We unpack what the study got wrong, how the data was misinterpreted, and what 20 years of reanalysis reveals about the actual safety profile of HRT.

• The WHI study results were released to media before peer review, creating widespread fear about hormone therapy
• Study participants averaged 62.5 years old, a decade past typical menopause onset
• The reported increased breast cancer risk wasn't statistically significant when properly analyzed
• Over 40% of study participants were current or former smokers, a factor not properly accounted for
• The study only tested specific synthetic hormones (Premarin and PremPro), yet warnings were applied to all hormone therapies
• Medical training on hormone therapy essentially stopped after the study, leaving providers unprepared
• Women have to advocate strongly for themselves to access appropriate hormone therapy today
• The WHI study did provide valuable research on women's health, especially regarding osteoporosis prevention
• Finding menopause-informed providers remains challenging but support groups can help

Join our Facebook group called The Pause Diaries where women actively discuss menopause experiences and share resources for finding knowledgeable providers.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Discover why testosterone might be the missing piece in your menopause treatment plan and how this misunderstood "male hormone" could help restore your energy, focus, and vitality.

• Women naturally have 4-5 times more testosterone than estrogen throughout their reproductive lives
• Testosterone is not FDA-approved for women despite being used regularly in other countries
• Proper testosterone therapy involves using about one-tenth the dose prescribed for men
• Benefits extend beyond libido to include improved energy, mental clarity, muscle tone, and mood
• Potential side effects like unwanted hair growth are rare when appropriate dosing is used
• Testosterone works best as part of a comprehensive approach including diet, exercise, and stress management
• The "hormone trifecta" (estrogen, progesterone, testosterone) more closely mimics pre-menopause hormonal balance
• Monitoring levels with healthcare providers helps ensure proper dosing and effectiveness

Stay curious, stay empowered, and don't pause your power.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Women going through menopause often experience intense joint pain that differs from typical pain, now recognized as Musculoskeletal Syndrome of Menopause (MSM).

• MSM includes joint pain, frozen shoulder, back pain, loss of muscle mass, decreased bone density, and arthritis
• Estrogen acts as a gatekeeper for inflammation in joints, so declining levels increase pain dramatically
• Jaw clenching can directly impact pelvic floor function, affecting incontinence and sexual function
• Heavy weight lifting (not just cardio) is crucial for maintaining muscle mass and bone density during menopause
• Healthcare providers often lack training in menopause musculoskeletal issues, requiring patient self-advocacy
• Treatment options include hormone therapy, physical therapy, anti-inflammatory diets, and strength training
• Fascia health is critical - decreased estrogen affects joint lubrication and tissue function throughout the body
• Pelvic floor physical therapy can improve coordination and function beyond simple Kegel exercises

Join our Facebook group, The Pause Diaries, to connect with other women experiencing similar symptoms and access additional resources like UC's recommended fascia stretches for better sleep.

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Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Menopause transforms our hydration needs and digestive function, often leading to that frustrating "menobelly" bloat when hormone levels fluctuate. Understanding the connection between dehydration, electrolytes, and digestion is key to managing this common but rarely discussed symptom.

• Declining estrogen levels can reduce thirst signals, making intentional hydration necessary even when you don't feel thirsty
• Hormonal changes affect electrolyte balance, with increased sodium loss through urination and decreased absorption in the digestive system
• Sipping water throughout the day is more effective than occasional chugging for maintaining hydration without disrupting sleep
• Consider starting the day with natural electrolyte drinks containing ingredients like coconut water, lemon and high-quality salt
• Estrogen plays a critical role in gut health, with receptors throughout the digestive system affecting microbiome diversity
• Incorporating probiotics (yogurt, kefir, tempeh, kombucha) and prebiotics helps restore gut balance
• Gradually increase fiber intake to avoid worsening bloating - aim for 25-30 grams daily with about 10 grams from soluble sources
• Soluble fiber supplements can provide 4-8 extra grams daily while supporting cholesterol management and digestive health

Join our Facebook group, the Pause Diaries, where I'll share a recipe for an electrolyte drink that you can start your morning with. Remember, this is not the end of anything - it's the beginning of the rest of your life, and we are going to talk about it.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Tired of keeping a towel by the bed for night sweats? Fed up with anxiety that won't quit? You're not alone, and you don't have to suffer through menopause symptoms.

When Val finally reached her breaking point with perimenopause symptoms, she took the leap into hormone replacement therapy (HRT) despite decades of scary headlines about cancer risks. The result? Life-changing relief—but also questions about which options work best and why. That's why we've brought in women's health advocate and certified menopause provider Nisha McKenzie to break down everything you need to know about HRT.

Together, they untangle the web of confusion surrounding hormone therapy, exploring the truth behind that infamous 2002 study that scared a generation of women away from effective treatment. You'll discover the differences between patches, pills, rings, pellets, and other delivery methods—and why your insurance might steer you toward certain options. Nisha explains why the question "Do you still have your uterus?" matters so much (hint: it determines whether you need progesterone with your estrogen) and shares candid advice about side effects like breast tenderness that might occur during the initial adjustment period.

Perhaps most importantly, you'll learn that "estrogen causes cancer" is a dangerous oversimplification that has prevented countless women from getting relief. With only one trained menopause specialist for every 25,000 menopausal women, this episode arms you with the knowledge to advocate for yourself in a healthcare system that often dismisses women's symptoms.

Ready to take control of your menopause journey? Listen now and join our private Facebook group, The Pause Diaries, for more resources and community support as you navigate this transformative time of life.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Feeling overwhelmed by menopause symptoms and unsure where to turn? You're not alone. As social media fills with advertisements for menopause coaching programs (even from celebrities like Halle Berry), many women wonder: what's the difference between a menopause coach and a certified provider, and which do I need?

This eye-opening conversation clarifies the crucial distinctions between these two types of support. Menopause coaches serve as advocates and cheerleaders, helping you navigate this life transition with confidence. They can suggest questions for your doctor, share information about treatments, and offer validation that you're not "crazy" – your symptoms are real. However, they can't prescribe medications or treatments.

Certified menopause providers are healthcare professionals (physicians, nurse practitioners, or PAs) who've completed additional specialized training in menopause medicine. The shocking reality? The average OB-GYN resident receives only eight hours of menopause training during their entire residency – despite women spending nearly half their lives in this stage! No wonder so many women bounce between specialists for seemingly unrelated symptoms like heart palpitations, joint pain, and cognitive changes, only to be told nothing's wrong.

The good news: resources exist to find qualified help. Visit menopause.org to locate certified providers in your area, and explore telehealth options that make specialized care more accessible than ever. Remember, every woman deserves expert support through this universal experience. Ready to transform your menopause journey? Join our Facebook group, The Pause Diaries, for resources, connections, and ongoing conversations about navigating this powerful transition with knowledge and confidence.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Perimenopause begins much earlier than most women realize, typically around age 37, when many are focused on career growth or raising families rather than preparing for hormonal changes.

• Over 400 estrogen receptors exist throughout the body, creating a wide variety of possible symptoms
• Perimenopause can last 2-14 years before reaching menopause (defined as 12 months after final period)
• Women in their 40s are definitely in perimenopause regardless of symptoms
• Hormone testing is often misleading due to natural fluctuations during perimenopause
• Diagnosis should be based on age and symptoms rather than blood work
• Hormone replacement therapy can be beneficial during perimenopause, not just after menopause
• Starting hormone therapy earlier may provide preventative benefits for heart, brain, and bone health
• The link between hormone therapy and breast cancer is much more nuanced than commonly believed
• Insurance companies often arbitrarily cut off hormone therapy at age 65 without medical justification
• Finding menopause-trained providers remains difficult – for every trained physician, 25,000 women need help

Join our Facebook group "The Pause Diaries" to connect with other women, ask questions, and share your menopause journey. Visit menopause.org to find certified menopause practitioners in your area.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

37 is when Perimenopause can start knocking on your door. And it's probably the last thing you're thinking about. Don't write off those sleepless nights, anxiety-ridden days, or the need to use more post-its to remember things as stress. Those symptoms are also a sign of Perimenopause and, more importantly, the beginning of the decline in estrogen in your body.

In this episode, I'm joined by my friend and menopause expert Nisha McKenzie and we delve into this topic and how declining estrogen affects your brain and overall health. 

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

 Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast. 

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.