The Menopause Reset Podcast

Struggling to sleep in midlife —hot nights, busy mind, wide awake at 2 a.m.? In this episode of The Menopause Reset Podcast , hosts Susan and Karen share a clear, step-by-step plan to calm nights during menopause: cooling the room, a simple wind-down routine, what to do if you wake, and morning habits that reset your body clock. What we cover Sleep detective checklist: morning light, caffeine timi...

Joint pain in midlife is common—especially in the knees, hips, and hands. In this episode of The Menopause Reset Podcast , hosts Susan and Karen explain in plain language why joints can feel stiffer after menopause and share simple, safe steps to feel better without guessing. What we cover Why joints change after menopause: thinner joint cushion, weaker support muscles when we move less, lighter s...

Menopause and heart disease intersect in powerful ways. In this episode of The Menopause Reset Podcast , hosts Susan and Karen explain why risk rises after periods stop and how to protect your heart with numbers that matter, smart tests, food and movement, sleep and stress tools, and clear medication context including HRT . What we cover Risk timing: the decade after the final period is a critical...

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

Menopause and metabolic health often collide. In this episode of The Menopause Reset Podcast , hosts Susan and Karen explain how estrogen changes drive visceral fat , insulin resistance , and metabolic syndrome —and map a realistic plan to protect muscle, mood, and cardiometabolic risk. What we cover Metabolic syndrome basics: any 3 of 5—waist >35", triglycerides ≥150 mg/dL, HDL <50 mg/dL, B...

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

How menopause intersects with high blood pressure —and what to do about it. In this Season 2 opener of The Menopause Reset Podcast , hosts Susan and Karen unpack why BP often rises in midlife and share a detailed plan for accurate monitoring, food, movement, sleep, stress tools, and a smart clinician conversation. What we cover Case vignette: new home readings ~135/86 with light sleep and afternoo...

Season 1 Finale : a simple, science-informed reset blueprint for thriving beyond menopause. In this episode of The Menopause Reset Podcast , hosts Susan and Karen share a practical 5–4–3–2–1 framework you can start tonight—plus rapid mailbag answers and safety reminders. What we cover Five foundations: sleep routine, strength 2×/week, daily walking, protein at each meal, and morning light. Four nu...

Bonus deep-dive: Navigating neurodivergence and hormonal change. In this special episode of The Menopause Reset Podcast , hosts Susan and Karen unpack the AuDHD experience in perimenopause and menopause —where autism + ADHD meet shifting hormones and midlife stress. What we cover Triple-threat model: baseline AuDHD (executive function, sensory, emotion), hormonal destabilization (estrogen, progest...

Reinventing yourself in midlife is possible without burning everything down. In this episode of The Menopause Reset Podcast , hosts Susan and Karen share a practical pivot plan that turns strengths into opportunities with small, low-risk steps you can start today. What we cover Case-study carousel: teacher → learning design, retail manager → virtual ops, nurse → patient educator. Takeaways you can...

Confidence after 50 grows from what you practice every day. In this episode of The Menopause Reset Podcast , hosts Susan and Karen share a practical playbook to rebuild self-image with micro-skills, simple style uniforms, and strength habits that read as grounded and calm. What we cover Micro-skills that stick: two-sentence morning agenda, one-line meeting summaries, five-minute “start now” reps t...

Mindfulness, yoga, and stress relief can lower hot-flash intensity, steady mood, and improve sleep in midlife. In this episode of The Menopause Reset Podcast , hosts Susan and Karen teach fast, realistic practices you can keep—even on busy days. What we cover Breathing tools: 4–6 breathing (inhale 4, exhale 6), box breathing (4-4-4-4), and resonance breathing (~6 breaths/min) to nudge the vagus ne...

Alcohol, coffee, and hot flashes are connected—especially when sleep is light in midlife. In this episode of The Menopause Reset Podcast , hosts Susan and Karen share simple timing tweaks, dose guidelines, and smart swaps that reduce night sweats and protect sleep without giving up what you enjoy. What we cover T-D-T-T framework: Timing, Dose, Type, Temperature —move alcohol earlier, set a small d...

Menopause-friendly eating doesn’t need strict rules. In this episode of The Menopause Reset Podcast , hosts Susan and Karen share simple, repeatable meal patterns that support energy , mood , and body composition in perimenopause and menopause. What we cover Balanced plate method: half non-starchy veg, 1/4 protein , 1/4 smart carbs + a thumb of healthy fat. Targets: ~ 20–30 g protein/meal , 25–30...

Skin and hair in menopause can feel drier, more sensitive, and thinner—yet small, consistent changes make a big difference. In this episode of The Menopause Reset Podcast , hosts Susan and Karen share a simple, budget-friendly routine that hydrates skin, protects pigment, and supports scalp health and density. What we cover AM routine: gentle cleanse or rinse, hydrating serum ( hyaluronic acid or...

Bone health and osteoporosis matter most in midlife. In this episode of The Menopause Reset Podcast , hosts Susan and Karen explain how estrogen shifts accelerate bone loss and share a simple plan to build stronger bones with training, nutrition, and smart testing. What we cover Training pillars: 2–3 weekly strength sessions (squat, hinge, push, pull, core), daily weight-bearing (brisk walking, st...

Menopause and heart health deserve your attention—and simple habits go a long way. In this episode of The Menopause Reset Podcast , hosts Susan and Karen explain how risk shifts in midlife and share a practical plan to protect your heart without overhauling your life. What we cover Know your numbers: blood pressure (aims like under 120/80 if appropriate), lipids (LDL, HDL, triglycerides, non-HDL),...

Vaginal dryness and pain in midlife are common and treatable. In this episode of The Menopause Reset Podcast , hosts Susan and Karen explain why GSM (genitourinary syndrome of menopause) happens and share a clear comfort plan for everyday life and intimacy. What we cover At-home relief: the difference between a vaginal moisturizer (baseline comfort) and a lubricant (during intimacy), where and how...

Non-hormonal relief for hot flashes is real. In this episode of The Menopause Reset Podcast , hosts Susan and Karen outline evidence-based options when you prefer to avoid hormones or cannot use them. Clear, practical guidance you can discuss with your clinician. What we cover Fezolinetant (NK3 receptor antagonist): how it works on the brain’s heat-control center, typical onset, common side effect...

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

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

Are you on an emotional rollercoaster during **perimenopause** or **menopause**? You’re not alone. In this episode of "Thriving Through Midlife," we dive into the complex topic of **mood swings and anxiety in menopause**. Hosts Jenna and Maria share personal stories and expert insights on why hormonal changes can lead to feelings of **anxiety, irritability, and panic**. We discuss practical, real-...

Brain fog in midlife doesn’t mean you’re losing your edge. In this episode of The Menopause Reset Podcast , hosts Susan and Karen unpack why menopause brain fog and perimenopause brain fog happen—and simple steps to improve memory , focus , and everyday clarity . We connect the dots between hormonal changes (estrogen fluctuations), sleep disruption (hello, 3 a.m. wakeups), stress , and multitaskin...

Midlife weight changes don’t mean you’re doing anything wrong. In this episode of The Menopause Reset Podcast , hosts Susan and Karen explain why body composition shifts in perimenopause and menopause (estrogen changes, sleep, stress, routine) and how to use the big levers— protein-forward meals , strength training , NEAT (everyday movement), smart carb/alcohol timing , and better sleep —to suppor...

Sleep in menopause doesn’t have to be a nightly battle. In this episode of The Menopause Reset Podcast , hosts Susan and Karen unpack why 3 a.m. wakeups and night sweats happen in perimenopause and menopause —and share a calm, practical plan you can try tonight. We connect the dots between hormonal changes (estrogen/progesterone shifts), the brain’s “thermostat,” cortisol , and melatonin timing—pl...