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PODCAST

Hit Play Not Pause

Hit Play Not Pause

Perimenopause and menopause hit active women differently. We have a different lifestyle and different goals. And we know our bodies. Whether you run and hike or do CrossFit and ski (or a little of everything!), you’ve had a way of eating and exercising that worked…until the menopause transition, when it all goes out the window as body composition changes, fatigue, body aches, sleepless nights, hot flashes, brain fog, mood swings, and low mojo blindside you out of the blue—despite doing everything

health & fitness self-improvement

All Episodes

01:13:09

Why Now is the Time to Go Big with Paula Ralph...

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2025/12/17

As we wrap up 2025 and start dreaming about our goals for the New Year, this week’s guest, ultracyclist Paula Ralph, has one simple message: Just go for it. We often wait until we’re 100% ready—which usually means we never start. But whether you succeed or fall short, you’ll be better for having tried. Paula knows this firsthand. She set out to break a world record riding solo from Cape Town, South Africa to Nordkapp, Norway. Sponsors pulled out. Mechanical issues piled up. She got heat stroke…and

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01:02:09

Is It Burnout or Perimenopause? How to Tell (and What...

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2025/12/10

Are you burned out? Or just in a rough patch? Is it perimenopause, depression, or some messy mix of well, everything? In this episode, we’re joined by sports psychologist and endurance athlete Dr. Erin Ayala to unpack athletic burnout in midlife women—what it is, how it shows up, how it overlaps with perimenopause and mood changes, and how to tell it apart from being overreached, under-fueled, or just end-of-season tired. Erin also serves up some practical advice for what to do when every workout

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01:02:26

Muscle, Hormones & the Menopause Transition with...

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2025/12/03

As active women, muscle is the engine that powers us through our lives, no matter what sport we love. When we hit midlife and menopause, it can feel like that 8-cylinder engine drops to six—less punch when we hit the gas, even though we’re still training. We may notice less muscle and more body fat when we look in the mirror. Muscle and strength loss during the menopause transition is multifactorial. It’s hormonal changes and estrogen decline. It’s inflammation. It’s symptoms like poor sleep, joint

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55:18

The Bone-Building Blueprint with Lisa Moore, DPT...

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2025/11/26

The menopause transition is a critical tipping point for bone health. Bone loss accelerates rapidly in late perimenopause and continues for roughly 3 to 5 years after menopause begins–a window in which some women lose up to 20% of their total bone mass. For too long, society accepted this decline as inevitable. That fragility is our fate. That as women, our stature–and our lives and our worlds–just shrink as we age. Dr. Lisa Moore, DPT, founder of Brick House Bones, is on a mission to change that

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57:44

Rethinking the Rules: Peak Performance in a...

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2025/11/19

Unpredictable cycles. Sleepless nights. Mood swings. Body composition changes. And performance that mirrors all of it. During the menopause transition, you never quite know which body will show up on any given day. As this week’s guest menopause run and strength coach Becky Croft explains, you can still get stronger and faster, but it won’t come from constantly pushing through or grinding it out. It takes smart planning, a different kind of periodization, and recovery that respects your shifting

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01:03:20

Active Release Techniques, Massage & Musculoskeletal...

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2025/11/12

Our ligaments, tendons, and overall musculoskeletal system can take a real hit during the menopause transition, making injuries more frequent and recovery slower. Too often, practitioners still overlook common issues like tendinopathies—leaving women to live with unnecessary pain before getting an accurate diagnosis and effective treatment. This week’s guest, former pro triathlete and licensed massage therapist Jan Wanklyn, dives into the unique musculoskeletal challenges active menopausal women

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01:06:24

Smart Glucose Management for Active Midlife Women...

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2025/11/05

Grazing. Chronic stress. Poor sleep. Rushed meals. Sitting for long hours. Underfueled workouts. Estrogen decline. There’s a lot more behind our fasting glucose and A1C than how many carbs we eat. This week we return to one of the most consistently requested topics: blood sugar meaning and management with Liz McKinney, CNS, LDN. We explore what glucose spikes really mean, why time-in-range and variability matter more than a single peak, and how stress, sleep, and even eating speed affect your

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01:02:19

Precision Menopause Care: The Right Hormones for the...

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2025/10/29

We asked for your big questions on hormone therapy–and an avalanche ensued! This week, after 5+ years of Hit Play Not Pause, we’re doing a level set on hormone therapy. This week’s guest, nationally-recognized menopause expert Lauren Streicher, MD, digs into hormone therapy research, what it tells us and what it doesn't, why formulations matter, perimenopause versus postmenopause therapy, the cardiovascular implications of hot flashes, why hormone therapy needs to be personalized, and how every

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55:29

The Secrets to Going Further Than You Think You Can...

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2025/10/22

At 46, professional off-road cyclist and coach Serena Bishop Gordon has redefined what she thought was possible—physically, mentally, and emotionally. From second place at this year’s Unbound XL (360 miles in 22:19:56 hours) to multiple podiums at Oregon Trail Gravel Grinder, Serena shares how she’s learned to let go of limits, release outcomes, and lean into curiosity. We dive into the mental shift that unlocked her best performances, how underfueling can mimic perimenopause, and all the ways

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01:04:44

Get in the Ring with Perimenopause with Jessica...

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2025/10/15

When amateur boxer Jessica D'Abrosca entered perimenopause, she didn’t know what hit her. The exhaustion. The night sweats. The joint pain. She felt like she was unraveling. Then she found our community and studied up on this new opponent perimenopause and its hormonal haymakers and learned how she could fight back with training, diet, and lifestyle adjustments. Today, she’s still in the ring. This week we talk all about her history as an athlete and trainer, what happened when she hit the menopause

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01:06:37

Make Stress Your Superpower in Midlife and Menopause...

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2025/10/08

We’re told stress (looking at you cortisol) is the enemy in midlife—but that’s too simple. In the right dose (and with real recovery), stress is good medicine that builds resilience and makes us stronger, in sport, at work, and in life. In this episode, we dive into the “stress that helps” with Dr. Sharon Horesh Bergquist—physician, researcher, and author of The Stress Paradox. We break down hormesis (the just-enough stress plus recovery cycle), how the right doses of stress in the form of training,

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45:42

What Millennials Need to Know About Menopause with...

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2025/10/01

The next wave of menopausal women is here. Millennials (born 1981–1996)—with the oldest now 44—are marching into the transition. And no, they’re not “all set.” They’re still running into poor care, confusion about hormone therapy, and real mental-health turbulence. Many are also rolling straight from postpartum into perimenopause—stacking new physical and emotional challenges. This week’s guest, licensed clinical social worker and women’s health advocate Lauren Tetenbaum, is on a mission to make it

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01:10:24

No Ego, All Engine: The Midlife Advantage in...

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2025/09/24

Kim Beckinsale and Alina McMaster, both in their mid-50s, race with Mountain Designs Wild Women, along with their teammates Cass Kimlin and Del Lloyd, who are both over 40. The team made history last year by becoming the first all-female team to win the 450 km Legend Expedition Race along Australia’s Great Ocean Road, finishing in 73:09:27 and outracing men half their age. They unpack how women-only team chemistry—less ego, more communication, and strategic towing/help—can be a superpower over

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52:58

The Overlooked Epidemic: Fibroids in Women’s Health...

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2025/09/17

Eighty percent of us will develop fibroids by age 50–making them an epidemic nobody talks about. Tennis legend Venus Williams, 45, has recently spoken up about the debilitating pain, fatigue, and heavy bleeding she suffered with due to fibroids for literally decades. This week we talk with the doctor who finally helped her find relief, Dr. Taraneh Shirazian, Founder and Director of the Center for Fibroid Care at NYU Langone Health. We shine some much needed light on what fibroids are, common

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01:08:40

Psychedelics 101 for Menopause: Myths, Mechanisms,...

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2025/09/10

Buckle up for a trip (pun intended) into the midlife brain. This week we sit down with neuroscientist Dr. Grace Blest-Hopley to connect the dots between cannabinoids, psychedelics, trauma, and the menopause transition. We cover CBD/THC for sleep, anxiety, pain, and inflammation; how the endocannabinoid system works, and how psychedelics like psilocybin act on serotonin pathways, reduce neuroinflammation, and promote neuroplasticity—potentially countering some brain changes seen with estrogen loss

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01:00:55

Breaking the Skinny Spell: Body Image, Building...

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2025/09/03

Growing up in sport, this week’s guest was often told her body wasn’t “right”—too muscular, not tall enough, never thin enough—and those messages followed her into adulthood through the pressures of work, marriage, motherhood, and loss. Her turning point came in a hotel gym, where she discovered the power of fueling well, eating enough protein, and lifting heavy. What began as a shift from self-medicating with alcohol to self-empowering with weights eventually led her to bodybuilding, a sport that

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01:12:35

You're Never Too Old to Be Young Again: Chasing 100...

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2025/08/27

At 65, Diane Grim was the oldest woman competing at the Western States 100–widely considered one of the toughest organized trail runs in the United States–this year. It was her first ever 100 miler and she didn’t even start running till she was in her 50s, but as she says, every mile, every step is a gift, so why not? She didn’t have the day she hoped for, but she left filled with pride, hope of better days to come, and a newfound goal to wrap up some unfinished business. This week she shares her

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01:02:46

Own Your Mountain: Menopause, Resilience & Summiting...

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2025/08/20

She did it. At 10:06 a.m. on May 24th, two-time guest Jeannette McGill stood on top of the world. Jeannette, 52, summited Mount Everest after three years of navigating hot flashes, heavy, erratic periods, joint pain, stubborn injuries, brain fog, and maybe most difficult of all for a high altitude mountaineer–newfound fear that made tasks that once came easily feel overwhelming. Along the way, including two abandoned summit attempts, Jeannette learned that through the power and support of community

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01:09:52

Why the Calories In/Calories Out Equation Can Fail...

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2025/08/13

How many times have we heard that weight loss and maintenance is simply “calories in, calories out?” Well, the equation may be rooted in thermodynamics, but the reality is biology, history, hormones, and a whole lot more. This week, endocrinologist and Harvard obesity researcher Dr. Jody Dushay breaks down why this concept is far more complex than the numbers on a food label or how many calories our devices tell us we’ve burned. From how your body actually absorbs calories to how (or not) it expends

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01:15:35

Why Hybrid Training Rules for Peri & Menopausal Women...

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2025/08/06

For the longest time, endurance athletes avoided the weight room, afraid unwanted muscles would weigh them down, while strength athletes all but kicked cardio to the curb. Now we know that no matter if you’re running an ultra or competing in a CrossFit competition, the right blend of cardio and strength is the secret sauce for success–especially once you hit midlife and menopause. This week, renowned exercise physiologist Dr. Alyssa Olenick dives in on how our hormones impact our muscles,

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274 results

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