Tag Archives | midlife

710: Kickstart Your New Year: How One Simple Habit Can Transform Your Life, Health, and Mindset

January 8, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

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Episode Summary

You don’t have to overhaul your life with your New Year’s Resolutions. Small habits, when done consistently, can completely change your health trajectory– changing your LIFE.

In today’s episode, I’m flipping the script on midlife health—because you don’t need another restrictive plan or pressure-filled protocol to feel better.

Instead, I’m sharing my top five simple yet powerful habits that can truly shift your energy, metabolism, and mindset in midlife.

These are realistic, supportive practices designed to meet you where you are, not demand more discipline or perfection.

You’ll also hear how you can build real momentum alongside thousands of women in my FREE 7-day Metabolism & Hormone Jumpstart Challenge. In just one week, you can reignite your energy, reset your metabolism, and start feeling like yourself again—without willpower battles or crash diets.

Tune in here for a science-backed, supportive reset that actually works!

IN THIS EPISODE

Overcoming the post-holiday season fatigue and burnout
The reset you need to start the new year right
Looking at your own habits that make your life run smoother
My top 5 go-to habits to boost energy and metabolism
How consistency with even ONE of these habits is life-changing
All about my FREE 7-day Hormone & Metabolism Jumpstart

QUOTES

“The holiday season– it’s a lot. It’s a lot on our nervous system. It’s a lot on our metabolism, it’s a lot on our hormones. And [all the] while midlife, perimenopause, and menopause are playing behind the scenes.”

“Here’s the thing, you don’t need to do all the things, but choose one habit. And committing to it can change your entire health trajectory, and that changes your life.”

“You need a jumpstart that honors your body and nervous system right now. This isn’t about perfection; it’s about momentum. This isn’t about restriction, it’s about support. It’s about wins. So let’s do this together.”

RESOURCES MENTIONED

Order my newest book: The Perimenopause Revolution HERE!

RELATED EPISODES

707: Before You Plan 2026, Ask Yourself This: 12 End-of-Year Questions to Realign Your Energy, Goals, and Hormones

704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm

690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self

686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

709: GLP-1 Medications, Gut Health, and Food as Medicine: A Smarter, Personalized Approach for Women in Midlife with Ashley Koff

January 6, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Ready for a judgment-free conversation about GLP-1 agonists and what they can truly offer midlife women seeking better energy, metabolic health, and longevity?

In this podcast, hormone and nutrition expert Ashley Koff joins me to break down the noise and misinformation around GLP-1s, reframing them as one possible tool—not a magic fix—within a much bigger picture of whole-body health.

Ashley shares how to advocate for yourself as an empowered patient, ask better questions, and partner more effectively with your healthcare provider with confidence.

We also dive into why nutrition and lifestyle are essential foundations for optimizing hormones, whether you’re using GLP-1s or not. Most importantly, we emphasize listening to your body and making informed choices that support long-term vitality.

If you’re curious about GLP-1s and want clear, compassionate guidance for midlife health, this is a must-listen episode!

Ashley Koff, RD

Ashley Koff is the founder of The Better Nutrition Program (BNP), the Nutrition Course Director for UC Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.” She’s also the author of the upcoming book, Your Best Shot. As a practitioner for over 25 years, Koff has been recognized as one of CNN’s Top 100 Health Makers, featured in InStyle as “Hollywood’s Leading Dietitian,” and selected as Westin’s Global Nutrition Ambassador.

IN THIS EPISODE

Ashley’s personal experience with GLP-1s and their success
Addressing the judgment around GLP-1 usage in society
Overcoming the hurdles regarding accessibility to GLP-1s
Looking at trends in current women’s health and in children
How to reset certain hormones naturally for optimal performance
How to cut through the conflicting nutrition advice in the media
Why hormones like GLP-1s need to be a part of the midlife conversation
About Ashley’s new book and The Better Nutrition Program!

QUOTES

“That means your weight-health hormones are going to be impacted. And let’s look at this whole thing systemically– I think there’s a lot of ways we can go in this, but one of the things I’m very concerned about is the way that people are being judged.”

“I think in that way the biggest answer I would have for you is for us to stop blaming the medication for working the way the medication is supposed to work. And this is where I think the physician and dietician collaboration, comes in and says, actually, these are all the things that we need to experiment with or we need to explore, investigate if this is what your outcome is on the medication.”

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

Ashley’s Book: Your Best Shot

GLP-1 Optimization Assessment

The Better Nutrition Program Website

Ashley on Instagram

RELATED EPISODES

#621: The Truth About Metabolic Health, Hormones and GLP-1s with Tyna Moore

#647: Hormone Optimization Therapy (HOT) Isn’t Your Mom’s HRT + It’s One Of The Best Strategies For Longevity with Dr. Amy Killen

#605: Breaking the HRT Confusion: The Truth Behind Hormone Replacement Therapy for Perimenopausal Women with Karen Martel

656: The Dangers Of NOT Prescribing Bioidentical HRT + Migraines, Testosterone and Mitigating Inflammation with Dr. Louise Newson

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

708: Calories Aren’t the Problem: What Midlife Women Really Need to Know About Fat Loss with Brian Keane

January 1, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Perimenopause and menopause can feel like a time of massive change.

Because it IS!

And with physical and hormonal changes comes the need for a big upgrade to your exercise and wellness routine.

That’s why I’ve brought expert Brian Keane onto the podcast to offer insight on optimally evolving your healthy habits to move with you through this wonderful season of life.

We dive into why restriction or an all-or-nothing approach to exercise can completely backfire in perimenopause and what to focus on instead for strength, energy, and longevity.

Brian also shares the most overlooked opportunities for building sustainable, effective wellness habits in midlife.

If you’re ready to lean into this powerful season of life with confidence (and less frustration), this episode is for you! Tune in now.

Brian Keane

Brian Keane is a 3x bestselling author, certified strength and conditioning coach, sports nutritionist, and the host of the top podcast, The Brian Keane Podcast. Brian has been a featured speaker at prominent wellness events, and was a Keynote speaker at Google HQ for their 2018 wellness event. Outside of business, he’s completed some of the world’s most grueling feats, including six consecutive marathons through the Sahara Desert, a 230km trek through the Arctic, and multiple ultra-marathons—highlighted by a 100-mile race through the desert in Nevada.

IN THIS EPISODE

Why your nutrition and exercise routine must change in midlife
Adjusting your mindset for optimal strength and resilience
Top strength and exercise recommendations for midlife women
The benefit of consistency in fitness vs. an all-or-nothing approach
Some of the most overlooked opportunities for healthier fitness and nutrition habits in midlife
Non-negotiable force-multipliers for a healthier you
Why sleep is the best thing you can do for your health
Debunking certain health and wellness myths seen in the media

QUOTES

“You don’t judge a tree for its leaves falling off in autumn– don’t judge yourself for moving into a new season of life.”

“We can sometimes fail to see that the small things make a massive difference, whereas in other areas of life, you will do small things with your partner, with your son, with your daughter, and you know that they compound– putting them to bed, reading the story, having that time, you know that these small little things add up to building up that relationship and making it stronger. But with exercise, it’s very easy to take an all or nothing approach.”

RESOURCES MENTIONED

My Newest Book: The Perimenopause Revolution

Connect with Brian HERE!

Brian on TikTok

Brian on Instagram

Brian on Facebook

Brian Keane Fitness on YouTube

RELATED EPISODES

#546: How to Stay Lean, Energized and Strong By Working With Your Physiology, Not Against It with Dr. Stacy Sims

684: The 5-Minute Workout That Boosts Metabolism, Energy & Reverses Aging with Ulrich Dempfle

657: How to Prevent, Manage, and Even Reverse Osteoporosis Naturally: The Hormone-Bone Health Connection Every Woman Needs to Know with Dr. Doug Lucas

#616: Jump-Start Your Metabolism and Put Your Body into a Thermogenic Fat-Burning State with Stu Schaefer

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

705: You’re Not Fading — You’re Evolving: Redefining Menopause with Dr. Jessica Shepherd

December 23, 2025 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Perimenopause and menopause should be a time of possibility—not of decline.

Here to help me dive into this topic is renowned women’s health expert Dr. Jessica Shepherd, who shares how this powerful transition invites us to look inward and decide how we want to show up physically, emotionally, and metabolically as we age.

We explore the real hormonal changes happening in midlife and why this season can actually put you back in the driver’s seat of your health and wellbeing.

You’ll hear a refreshing, science-backed perspective on aging that challenges the old narrative, leaving you feeling confident and strong. Plus, you’ll hear our top non-negotiables and lifestyle recommendations to help you feel like your best self.

If you’re ready to redefine what midlife and longevity can look like for you, this episode is a must-listen. Tune in to thrive through perimenopause, menopause, and beyond!

Jessica Shepherd, MD, MBA, FACOG

Dr. Jessica Shepherd is a board-certified OB/GYN, Chief Medical Officer of Hers, and author of Generation M, the chart-topping book redefining women’s health. A leading voice in women’s wellness and longevity, she’s a regular on Good Morning America and frequently featured on The Today Show, CNN, LIVE with Kelly and Mark, Vogue, Cosmopolitan, and more. With a no-nonsense approach and deep medical expertise, she’s helping women cut through the noise, take control of their health, and feel their best at every stage of life.

IN THIS EPISODE

Lessons learned from navigating transitions in midlife
Non-negotiable health habits for perimenopause and beyond
Redefining menopause for our generation of women
Addressing the conversation of midlife hormone replacement
The neuroendocrine transition and what’s happening cognitively in perimenopause and menopause
Altering your emotional bandwidth in menopause
The importance of finding connection and community in midlife
Tips for staying grounded in a healthy routine and lifestyle
Where to get more of Dr. Shepperd & her book: Generation M

QUOTES

“In the perimenopausal space, it’s kind of like when your indicator comes on and says that you have low gas. And as you see that signal, the goal is [to] go refuel. Let me use this opportunity to go refuel. Perimenopause is the time to start getting some things in place to refuel: changing your diet, incorporating more protein, but also fiber. Looking at what you may be depleted in to refuel.”

“I want to really change that narrative of what we do for our health, how we think of ourselves in health, and start those conversations earlier.”

“I think resilience is key. But many times we have to practice it. We have to be expanded to come back, and if we don’t allow for that growth, then we are not resilient. And we know that mentally and emotionally and physically, the body is built to be resilient, but we have to teach it that as well.”

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

Dr. Jessica Shepherd’s Website

Dr. Jessica Shepherd on Instagram

Modern Meno on Instagram

Order Dr. Shepherd’s Book on Amazon HERE

RELATED EPISODES

704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm

690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self

689: The Hidden Brain Shift: Why Perimenopause Symptoms Start Earlier Than You Think

686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm

December 18, 2025 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Perimenopause and menopause can bring surprising changes to your brain—making multitasking even harder and emotional overwhelm way more real.

That’s why in this episode, women’s health expert Dr. Aviva Romm joins us to break down what’s really happening cognitively in midlife and how these shifts can be a normal, navigable transition.

Together, we’re debunking common perimenopause myths and unpacking how sleep, nutrition, exercise, and daily lifestyle choices can dramatically support your brain power and emotional resilience.

Dr. Romm shares her top practical tools that will help you feel clear, focused, and confident as your body evolves in midlife.

Ready to thrive—not just survive—through midlife and beyond?

Tune in now and discover how to support your brain and body so you can step into this next chapter feeling your best!

Aviva Romm, MD

Dr. Aviva Romm is a Yale-trained family physician, midwife, and herbalist who’s been a leading voice in women’s, maternal, and environmental health for over 35 years. She’s the author of nine books, including the landmark Botanical Medicine for Women’s Health, the New York Times bestseller Hormone Intelligence, and the forthcoming Force of Nature, a groundbreaking guide to perimenopause and menopause. Dr. Romm sees patients in New York, Massachusetts, and via telehealth. She also runs acclaimed online health programs and hosts the popular podcast On Health with Aviva Romm, empowering women worldwide.

IN THIS EPISODE

Navigating symptoms and changes in perimenopause
The cognitive emotional overwhelm that happens for women
Recognizing the common causes of midlife cognitive issues
The importance of advocating for yourself with your doctor
The massive benefits of sleep for cognitive functioning
Why you should focus on strength training in perimenopause
Creating your own community for perimenopause support
Debunking the myths and misinformation in the media around perimenopause and menopause

QUOTES

“So often sleep is disrupted by perimenopause and menopause. What a lot of women don’t realize is you can be having hot flashes but not consciously registering you’re having hot flashes. So a lot of women are being woken up by hot flashes they didn’t realize they were having.”

”We desperately need more practitioners who can answer those questions for women, whether it’s a more natural, holistic approach that does or doesn’t include hormone therapy, antidepressants, or any of the other things. Because the other problem is that these doctors are often doling out pharmaceuticals for sleep.”

”We now know that the impact of declining estrogen and progesterone on the brain [and] on the nervous system absolutely has an impact on anxiety, depression, and sleep.”