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PODCAST

The Menopause Reset Podcast

Menopause Podcast

Honest conversations about menopause and midlife. The Menopause Reset Podcast is where two friends share personal stories and expert insights on perimenopause, hot flashes, night sweats, brain fog, mood swings, weight changes, and more. Each episode blends real experiences with practical tips to help women feel supported and informed. Whether you’re just entering perimenopause or deep into menopause, this podcast is your safe space for guidance, laughter, and connection.

health & fitness alternative health

All Episodes

00:08:12

Menopause and Sleep Problems: Hot Flashes, Night...

The Menopause Reset Podcast ·

2025/12/01

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 timing, alcohol timing, hot flashes and night sweats, snoring or pauses in breathing. Cool-down plan: cooler

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00:09:56

Menopause × Joint Pain: Knee, Hip & Hand Relief—Easy...

The Menopause Reset Podcast ·

2025/11/24

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 sleep, and weight shifts that load knees and hips. Warm-up in three minutes: easy marching, sit-to-stand,

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00:09:18

Menopause × Heart Disease: Risk Timing, LDL/ApoB,...

The Menopause Reset Podcast ·

2025/11/17

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

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00:07:42

Menopause × Type 2 Diabetes: A1c, Fasting & Post-Meal...

The Menopause Reset Podcast ·

2025/11/10

Menopause and type 2 diabetes often intersect through insulin resistance, sleep disruption, and body-composition shifts. In this episode of The Menopause Reset Podcast, hosts Susan and Karen map a step-by-step plan to steady A1c, fasting, and post-meal glucose with food timing, movement, sleep, stress tools, and smart medication conversations—plus how HRT fits in context.What we cover Lab anchors: targets your clinician may use for A1c, fasting glucose, and 1–2 hour post-meal ranges; why post-meal

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00:08:59

Menopause × Obesity & Metabolic Syndrome: Visceral...

The Menopause Reset Podcast ·

2025/11/03

Menopause and metabolic health often collide. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain how estrogen changes drive visceral fat, insulin resistance, and metabolic syndrome—and map a realistic plan to protect muscle, mood, and cardiometabolic risk.What we cover Metabolic syndrome basics: any 3 of 5—waist >35", triglycerides ≥150 mg/dL, HDL <50 mg/dL, BP ≥130/85, fasting glucose ≥100—what they mean and why they cluster after menopause. Why menopause shifts

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00:06:02

Menopause × High Cholesterol: LDL, Non-HDL,...

The Menopause Reset Podcast ·

2025/10/27

Menopause and high cholesterol often travel together. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why lipids shift after menopause and map a step-by-step plan to improve LDL, non-HDL, triglycerides, and ApoB with food, movement, sleep, and smart medication choices—plus how HRT fits into the picture.What we cover Whiteboard basics: LDL-C, non-HDL-C, triglycerides, ApoB (particle count), and Lp(a) (genetic) explained in plain language. Targets & labs: common clinic

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00:08:51

Menopause × Hypertension: Home BP Guide, DASH &...

The Menopause Reset Podcast ·

2025/10/20

How menopause intersects with high blood pressure—and what to do about it. In this Season 2 opener of The Menopause Reset Podcast, hosts Susan and Karen unpack why BP often rises in midlife and share a detailed plan for accurate monitoring, food, movement, sleep, stress tools, and a smart clinician conversation.What we cover Case vignette: new home readings ~135/86 with light sleep and afternoon fatigue—what it means and first steps. Myth-bust: “If I feel fine, BP is fine”; “It’s only salt”; “Pink

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00:03:58

Season Finale: Menopause Reset Blueprint—Sleep,...

The Menopause Reset Podcast ·

2025/10/13

Season 1 Finale: a simple, science-informed reset blueprint for thriving beyond menopause. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share a practical 5–4–3–2–1 framework you can start tonight—plus rapid mailbag answers and safety reminders.What we cover Five foundations: sleep routine, strength 2×/week, daily walking, protein at each meal, and morning light. Four numbers: blood pressure, lipids, A1c/fasting glucose, and waist trend. Three supports: one clinician, one

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00:12:07

Bonus: AuDHD & Menopause — Autism+ADHD, Executive...

The Menopause Reset Podcast ·

2025/10/06

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

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00:06:56

Reinventing Yourself in Midlife: Pivot Plan,...

The Menopause Reset Podcast ·

2025/09/29

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

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00:06:10

Confidence After 50: Rebuild Self-Image with Skills,...

The Menopause Reset Podcast ·

2025/09/22

Confidence after 50 grows from what you practice every day. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share a practical playbook to rebuild self-image with micro-skills, simple style uniforms, and strength habits that read as grounded and calm.What we cover Micro-skills that stick: two-sentence morning agenda, one-line meeting summaries, five-minute “start now” reps that prove you can finish. Mindset tool—Catch, Edit, Act: catch the inner critic, edit to a neutral fact,

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00:05:14

Mindfulness, Yoga & Stress Relief in Menopause:...

The Menopause Reset Podcast ·

2025/09/15

Mindfulness, yoga, and stress relief can lower hot-flash intensity, steady mood, and improve sleep in midlife. In this episode of The Menopause Reset Podcast, hosts Susan and Karen teach fast, realistic practices you can keep—even on busy days.What we cover Breathing tools: 4–6 breathing (inhale 4, exhale 6), box breathing (4-4-4-4), and resonance breathing (~6 breaths/min) to nudge the vagus nerve and reduce stress. Mini yoga flow: cat–cow, child’s pose, soft-knee standing fold, legs up the wall

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00:04:53

Alcohol, Coffee & Hot Flashes: Timing, Dose, Smart...

The Menopause Reset Podcast ·

2025/09/13

Alcohol, coffee, and hot flashes are connected—especially when sleep is light in midlife. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share simple timing tweaks, dose guidelines, and smart swaps that reduce night sweats and protect sleep without giving up what you enjoy.What we cover T-D-T-T framework: Timing, Dose, Type, Temperature—move alcohol earlier, set a small dose, choose lower-ABV options, keep the bedroom cool. Timing rules: alcohol with dinner and stop 3 hours

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00:06:51

Menopause-Friendly Diets: Protein, Fiber, Balanced...

The Menopause Reset Podcast ·

2025/09/12

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

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00:07:04

Skin & Hair in Menopause: Hydration, Retinoids, SPF,...

The Menopause Reset Podcast ·

2025/09/12

Skin and hair in menopause can feel drier, more sensitive, and thinner—yet small, consistent changes make a big difference. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share a simple, budget-friendly routine that hydrates skin, protects pigment, and supports scalp health and density.What we cover AM routine: gentle cleanse or rinse, hydrating serum (hyaluronic acid or glycerin), ceramide moisturizer, and broad-spectrum SPF 30+. Tinted mineral SPF with iron oxides helps

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00:07:57

Bone Health & Osteoporosis in Midlife: Strength...

The Menopause Reset Podcast ·

2025/09/11

Bone health and osteoporosis matter most in midlife. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain how estrogen shifts accelerate bone loss and share a simple plan to build stronger bones with training, nutrition, and smart testing.What we cover Training pillars: 2–3 weekly strength sessions (squat, hinge, push, pull, core), daily weight-bearing (brisk walking, stairs, step-ups), and balance work (single-leg stands, heel-to-toe). Form & safety: posture first;

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00:06:10

Menopause & Heart Health: Cholesterol, Blood...

The Menopause Reset Podcast ·

2025/09/10

Menopause and heart health deserve your attention—and simple habits go a long way. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain how risk shifts in midlife and share a practical plan to protect your heart without overhauling your life.What we cover Know your numbers: blood pressure (aims like under 120/80 if appropriate), lipids (LDL, HDL, triglycerides, non-HDL), fasting glucose or A1c, waist trends. Extra risk markers: when to ask about Lp(a) and whether a coronary

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00:07:13

Vaginal Dryness & Pain: Menopause Comfort...

The Menopause Reset Podcast ·

2025/09/09

Vaginal dryness and pain in midlife are common and treatable. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why GSM (genitourinary syndrome of menopause) happens and share a clear comfort plan for everyday life and intimacy.What we cover At-home relief: the difference between a vaginal moisturizer (baseline comfort) and a lubricant (during intimacy), where and how to apply. Choosing products: water-based vs silicone-based vs oil-based lubes; glycerin-free options if

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00:07:00

Non-Hormonal Options for Hot Flashes: Fezolinetant,...

The Menopause Reset Podcast ·

2025/09/08

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

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00:07:32

Hormone Therapy Explained: HRT Myths vs Facts,...

The Menopause Reset Podcast ·

2025/09/07

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

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