Wanna know the ONE thing that’s made a profound and positive shift in my mental energy?
In this episode, I’ll be sharing my top longevity hack that’s EASY for any woman in midlife to implement.
I know there’s no one busier than a midlife woman. From careers to caregiving, household responsibilities, and MORE… all while we deal with the emotional and physical whirlwind of menopausal hormonal changes.
And along with navigating the chaos of our day-to-day, these declining hormones lead to us losing bone mass, metabolic resilience, and mitochondrial function.
But the beautiful thing about combating these changes in midlife?
You don’t have to rearrange your schedule!
Seriously, this simple exercise hack is a complete game changer for me and my health, and I can’t wait to share it with you here!
IN THIS EPISODE
Navigating midlife hormonal changes and a busy schedule
My top tip for easily boosting your energy WITHOUT burnout
The benefits of quick exercise on your overall health
Prioritizing consistency over intensity
The research and science behind short bursts of exercise
My favorite kinds of “exercise snacks” and how you can easily incorporate them into your routine!
QUOTES
“Midlife is the most critical time to move our bodies. This is when our metabolism starts to slow, and our insulin sensitivity declines. We begin to lose precious muscle mass at a relatively steady rate.”
“The ultimate longevity hack is moving our body as much as possible throughout the day, not just the one big workout.”
“Honestly, nowhere is off limits for intentionally building my life around movement.”
What happens when the career you’ve done confidently for decades suddenly feels harder because your brain no longer seems to cooperate?
For Tamsen Fadal, perimenopause didn’t arrive with a clear announcement. She felt off, blamed herself, tried to work harder, and kept assuming the symptoms would eventually pass.
Then brain fog began affecting her work as a television journalist.
She would look at a word on the teleprompter and suddenly be unable to say it. A job that once felt almost automatic began creating anxiety and chipping away at her confidence.
In this conversation, Tamsen and Dr. Mariza talk openly about HRT, sleep, self-blame, changing capacity, relationships, career reinvention, and what happens when midlife puts your entire life up for review.
Tamsen also shares the practices that now help her feel grounded and strong, including prioritizing sleep, walking outside, stepping away from devices, cooking more at home, protecting time with loved ones, and giving herself far more grace.
Her message to women entering this transition is simple:
You are not alone, you deserve support, and the next season can be extraordinary.
TAMSEN FADAL
Tamsen Fadal is an award-winning journalist, author, menopause advocate, and host of The Tamsen Show.
After experiencing her own confusing and disruptive transition through perimenopause, Tamsen began using her journalism background to investigate the menopause experience and help women access clearer information and more practical support.
She is also the author of the New York Times bestseller How to Menopause and has become a leading voice in changing the cultural conversation around women, aging, and midlife.
IN THIS EPISODE
The moment Tamsen realized something deeper was happening with her health
How brain fog began affecting her work and confidence on television
Why women so often blame themselves before recognizing perimenopause
The changes that helped Tamsen feel better, including HRT, magnesium, movement, and sleep
How she learned to give herself grace when her capacity started changing
Why relationships, friendships, work, and identity often come up for review in midlife
How Tamsen rebuilt her relationship with herself after divorce
Why she left traditional journalism to make menopause one of the biggest stories of her career
The non-negotiables helping her feel strong, clear, and confident in menopause
QUOTES
“It took away a lot of my confidence.”
“I couldn’t cheat the system anymore.”
“I got to know who I am.”
“You’re not crazy, you’re not alone, and this next season’s gonna be amazing.”
How often do you think about the connection between what you eat and how you feel—not just in the moment, but the next day, or even years down the line?
As women, especially in midlife, our relationship with food and our bodies is constantly evolving.
But what if you could harness that evolution to feelbetterthan ever?
In today’s episode, I’m joined by Dr. Mindy Pelz, best-selling author of Eat Like a Girl, as we uncover the secrets to transforming your relationship with food so that it works for you—not against you.
Dr. Mindy shares her personal journey with fasting, emotional eating, and how she learned to truly nourish her body in midlife for lasting energy, metabolic flexibility, and vibrant health.
Together, we break down the myths about “eating perfectly.”
And why SO many women unknowingly sabotage their metabolism.
You’ll walk away with simple, powerful strategies that you can start using today to finally break free from that cycle—for good.
Tune in if you’re ready to enjoy every bite while unlocking better energy, hormones, and resilience!
IN THIS EPISODE
How fasting and metabolic flexibility can shift your relationship with food and your body
Why blood sugar is more important than counting calories for hormonal and metabolic health
How to support your gut microbiome (or “tummy friends”) and why it’s critical for cravings and energy
What to do when you hit an afternoon slump, and how to avoid relying on snacks or sugar
The role of emotional eating and how to recognize when food is being used as comfort
Using continuous glucose monitors (CGMs) to personalize your food choices and regain control of your health
Simple swaps and habits that can transform how you feel day to day
QUOTES
“Your blood sugar is the ultimate biomarker of your cellular energy and metabolism. Regulating it changes everything—from your hormones to your mental clarity.”
“We’ve all done things like grabbing a snack to ‘push through’ the afternoon slump, but there are better ways to reset your energy—movement, hydration, or just a quick 10-minute walk.”
“When we stop treating food as the enemy and start understanding what our body needs, we begin to thrive, even in midlife.”
“Women’s bodies are always evolving. Learning to nourish yourself based on your current needs is how we cultivate true energy and resilience.”
You’re dependable. Capable. Successful. The one everyone calls because they know you’ll handle it.
But somewhere along the way, did you learn to leave yourself behind?
In this episode, Dr. Mariza sits down with former couples therapist and women’s identity coach Hilary Silver to explore self-abandonment: the subtle ways women silence their needs, overfunction, people-please, carry everyone else’s load, and become whoever they believe they need to be to keep the peace.
They unpack why these patterns often begin long before adulthood, how they become intertwined with identity and self-worth, and why simply taking a vacation, delegating, or setting a few boundaries may not create lasting change if the underlying beliefs remain intact.
Hilary shares how women can begin questioning the “I have to” and “I should” stories running their lives, consciously choose a different identity, reclaim their time, and stop measuring their worth by how much they can carry.
Because midlife may be the moment you finally ask:
What do I actually want?
HILARY SILVER
Hilary Silver is a former couples therapist, coach, and founder of Ready for Love and Ready for More.
Her work focuses on helping high-achieving women transform their relationship with themselves, identify the beliefs and patterns driving overfunctioning and self-abandonment, and consciously create a life that reflects who they actually want to become.
In this conversation, Hilary brings more than two decades of experience working with women and relationships to a deeper discussion about identity, boundaries, self-worth, and putting yourself back at the center of your own life.
IN THIS EPISODE
What self-abandonment actually looks like in everyday life
Why people-pleasing and shape-shifting often begin in childhood
How high-achieving women can tie their worth to being indispensable
Why boundaries and delegation alone may not change deeply rooted patterns
How identity drives overfunctioning, rushing, and constantly carrying the load
Why midlife can become a powerful moment for questioning what you’re no longer willing to carry
How to challenge beliefs that feel like facts but may simply be old conditioning
Why Hilary reframes repetition as devotion rather than discipline
The question that can help you start putting yourself back at the center of your life
QUOTES
“Our beliefs are not fact.”
“It’s not vigilance and discipline, it’s devotion.”
You’re eating more protein, taking your supplements, prioritizing sleep, working out, and managing your stress. Maybe you’ve even started HRT. And yet you’re still exhausted, your brain feels foggy, and none of it is making the difference you hoped for.
In this episode, Dr. Mariza sits down with Jessica Kane Berman, Co-Owner and Chief Brand Officer of BodyBio, to look past your hormone levels to the cells those hormones are trying to reach.
Jessica explains that hormones are messengers, and their message lands on the cell membrane. When that membrane is disrupted, even the right hormones, or the right HRT, can fall flat. And as women head toward menopause, they lose some of their ability to make the phospholipids that build those membranes from food.
They unpack what “leaky cells” are and how microplastics, heavy metals, and environmental toxins get inside, why the brain and the lining of the gut both depend on phosphatidylcholine (PC), and why so few women get enough phospholipids from their diet.
They also explore why fish oil may not be the answer it’s sold as, why a supplement’s quality and form decide whether it ever reaches your cells, the simple foundation Jessica would start with, and how the liver and bile flow fit in. Dr. Mariza also shares why BodyBio has been part of her own protocol since back-to-back concussions left her fighting to get her brain back.
Listen now to learn what your cells may be missing, and how to build a foundation that helps everything else you do for your hormones actually work.
JESSICA KANE BERMAN
Jessica Kane Berman is Co-Owner and Chief Brand Officer of BodyBio, the third-generation, family-owned cellular health company founded by her grandfather, Ed Kane. She leads BodyBio’s brand strategy, education, and global growth, translating the science of cell membranes, phospholipids, and mitochondrial health into practical steps people can use to feel their best.
BodyBio’s approach starts at the cell membrane, with phospholipids, essential fatty acids, and minerals that support how cells communicate, make energy, and clear toxins. Its products are trusted by more than 40,000 healthcare providers across the U.S. and U.K., and the company supports ongoing clinical research with institutions including the NIH.
In this conversation, Jessica shares her own hormonal history, from polycystic ovaries and being told she’d need Clomid and metformin to get pregnant, to three healthy babies and the shift she felt after her last pregnancy, and why she now looks at her hormones and her cells together.
IN THIS EPISODE
Why the health of your cells matters as much as your hormone levels
How a hormone’s message lands on the cell membrane, and why a disrupted membrane can leave HRT falling flat
Why women lose some of their ability to make phospholipids from food as they head toward menopause
What “leaky cells” are, and how microplastics, heavy metals, and environmental toxins get in
Why phosphatidylcholine (PC) matters for brain health, mom brain, and the lining of your gut
Why fish oil may not be giving your cells the fats they need, and better ways to get DHA
How a supplement’s quality and form decide whether it ever reaches your cells
The foundation Jessica would start with: healthy fats, minerals, and B vitamins
How the liver, bile flow, and TUDCA help your body process hormones and clear toxins
QUOTES
“Hormones are messengers, essentially. And the message lands on the cell membrane.”
“Everything ties back into how it functions on a cellular level.”
“They’re not supplements. These are essential nutrients that we need.”
