Tag Archives | midlife

673: From Fatigued to Energized: Reclaiming Sleep in Midlife With Evidence-Based Solutions

August 22, 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

Tired of dragging yourself through the day, relying on endless cups of coffee just to function?

Then you’ll want to hear this conversation. This episode is all about reclaiming your sleep—and with it, your energy, mood, and vitality.

Sleep is more than just the hours you clock in bed, it’s about how you feel when you wake up. And don’t you want to feel clear-headed and energized every morning?

We’ll dive into practical steps you can start tonight, from heading to bed just 15 minutes earlier to stepping outside for a moment of morning sunlight, or even supporting your body with magnesium before bedtime.

You’ll hear why sleep is such a big pillar in feeling alive and how small changes can make a massive difference in midlife and beyond.

Tune in, reclaim your rest, and don’t forget to grab your copy of The Perimenopause Revolution in the show notes!

IN THIS EPISODE

The impact a healthy sleep routine has on your overall health
What’s really happening during midlife sleep
The negative implications of sugar and alcohol before bed
Optimizing your circadian rhythm with lifestyle modifications
Balancing cortisol, melatonin, and other hormones for sleep
A sleep routine that sets you up for success
Morning routines to establish a healthy sleep cycle
Tips for optimizing your bedroom environment for better sleep

QUOTES

“Elevated evening cortisol is strongly associated with delayed sleep onset, shortened sleep duration, and increased nighttime awakenings. So just know that this is real and this is happening to so many of us, particularly in perimenopause.”

“A randomized control trial in the menopause journal showed that oral micronized progesterone significantly improves sleep quality and reduces nighttime awakenings in perimenopausal women.”

RESOURCES MENTIONED

PRE-ORDER THE PERIMENOPAUSE REVOLUTION HERE!

My Essentially Whole Supplement Line

RELATED EPISODES

#632: The Secret to Optimal Sleep, Resilience, Performance, and Emotional Wellbeing with Dr. Kristen Holmes

#580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow

#628: How to Menopause in Every Aspect of Your Life with Tamsen Fadal

#648: This Changes Everything: The Perimenopause Revolution Every Woman Needs Now

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!

672: Unbreakable: How to Build a Body And Life That Defies the Rules of Aging with Dr. Vonda Wright

August 19, 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

Ready to turn back time on your biological clock?

In this episode, orthopedic surgeon and longevity expert Dr. Vonda Wright shatters the myths we’ve been told about aging—and shows you why midlife can be your most powerful chapter yet.

She reveals how to train your body to work for you, no matter your age. From ditching the outdated “slow down” mindset to embracing your inner strength, Dr. Wright delivers science-backed strategies and motivation to help you feel stronger than ever.

You’ll learn how to break free from the limits others place on you, build resilience inside and out, and step boldly into the second half of your life.

Tune in here to reclaim your strength and live with unshakable confidence!

Vonda Wright, MD

Dr. Vonda Wright is an orthopedic sports surgeon, researcher, and expert in human performance and longevity. She’s a frequent media and conference expert, and her science-based approach changes the lives of millions of women in midlife. Her mission is to empower athletes and active people of all ages and skill levels to reclaim their health and thrive at every stage of life. Dr. Wright practices orthopaedic surgery in Lake Nona, Florida, and is the founder and CEO of Precision Longevity. Her latest book, UNBREAKABLE, was released in August of 2025.

IN THIS EPISODE

Dr. Wright’s experience navigating perimenopause
Hormone replacement therapies and lifestyle changes for success and energy in midlife
Non-negotiable healthy habits to enhance strength and longevity
Dr. Wright’s top midlife nutrition, supplementation, and exercise recommendations
Strength training tips for building an unbreakable body
Shifting the perimenopause narrative to address the whole body
The specifics around what happens as women’s bodies age
About Dr. Vonda Wright’s newest book on aging with power

QUOTES

“Perimenopause is a decline of up to 20% of bone mineral density loss. So when women are having these hormone replacement therapy conversations, we’re not taking into consideration that these were changes that are happening in Peri.”

“There’s a lot of work to do. There’s no magic pill. It’s not just hormones, it’s an entire lifestyle. But you CAN master this.”

“Even if women don’t want to squat 200 pounds, we need to squat enough to be functional, because that’s what picking up our grandchildren or our children is, right?”

RESOURCES MENTIONED

Order Unbreakable: A Woman’s Guide to Aging with Power HERE!

Dr. Vonda Wright’s Website

Dr. Vonda on Instagram

Use code ENERGIZED and get 10% on your first Troscriptions order

RELATED EPISODES

#576: How to Build Bone, Muscle, Tendon, and Metabolic Resilience in Perimenopause and Menopause with Dr. Vonda Wright

#649: How To Reverse Your Biological Age + 5 Science-Backed Longevity Tips Every Woman Should Know with Leslie Kenny

#545: How to Reverse Your Biological Age with Simple Lifestyle Habits And The Most Important Factors In Reversing Your Inner Age with Dr. Kara Fitzgeral

#617: The Number One Longevity Hack Everyone Should Be Doing

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!

671: Perimenopause Meets Chronic Illness: What Women Really Need to Heal Now with Dr. Jessica Drummond

August 15, 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

Are you someone trying to manage perimenopause or menopause while ALSO dealing with frustrating chronic illness symptoms?

In this episode, I’m joined by the brilliant Dr. Jessica Drummond—clinical nutritionist, physical therapist, and board-certified health coach—who has spent over 25 years helping women navigate the tangled intersection of hormones, immune health, and chronic illness.

We dive into what to do when your perimenopause symptoms blur into post-viral syndromes, autoimmune flares, chronic fatigue, and more.

Dr. Jessica shares how to discover when there’s something deeper going on—and how to uncover the real root causes of your symptoms.

Plus, she offers practical, science-backed strategies to support your hormones, immune system, and energy levels, even if you’ve felt stuck for years.

Tune in to feel empowered AND educated on your midlife symptoms!

Jessica Drummond, DCN, CNS, PT, NBC-HWC

Dr. Jessica Drummond is the founder and CEO of The Integrative Women’s Health Institute. She has 25 years of clinical experience as a licensed physical therapist, licensed clinical nutritionist, and board-certified health coach working with women who battle chronic pain, illnesses, and post-viral syndromes. Her integrative approach helps her patients overcome hormonal imbalances and chronic pain conditions. Dr. Drummond was educated at the University of Virginia, Emory University, Duke Integrative Medicine, and Maryland University of Integrative Health.

IN THIS EPISODE

Dr. Drummond’s journey with chronic illness in perimenopause
How viral illnesses like COVID impact hormones, and particularly the health of middle-aged women
How Dr. Drummond’s time in Europe impacted her health
Distinguishing illness symptoms from perimenopause symptoms
Non-negotiable habits for improving midlife health and energy
How to prioritize yourself in perimenopause and menopause

QUOTES

“85% of women in perimenopause also have other chronic illnesses; endometriosis, autoimmune disease, pain syndromes, PCOS, chronic concussions, diabetes…”

“I always say this is kind of the only time in life you get to slow down for a minute. I highly suggest hiring a coach… You probably never had this opportunity to lead from your desires.”

“You’re in perimenopause. You have a lot going on physiologically. You have a lot going on in your career, your parenting, but also your decisions aren’t exactly your own. I feel like for me, they’ve always been integrated with at least my husband and my kids… so you also have to deepen your skillset of relationships, of listening, of prioritizing people’s desires and needs.”

RESOURCES MENTIONED

Integrative Women’s Health Institute Website

Dr. Jessica Drummond’s Free workshop for women’s health and wellness professionals

Integrative Women’s Health Institute on Instagram

Pre-order my new book: The Perimenopause Revolution

RELATED EPISODES

591: Post Viral Syndromes, Your Immune System, and Your Hormones in Midlife with Dr. Jessica Drummond

#648: This Changes Everything: The Perimenopause Revolution Every Woman Needs Now

#392: How to Live with a Chronic Illness and Ways to Bring Awareness to Endometriosis and Autoimmune Conditions with Jenneh Rishe

#609: Non-Negotiable Advice I Would Give My Early Perimenopausal Self

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!

670: The Invisible Load: Reclaiming Your Energy, Emotional Resilience & Power in Midlife with Angela Foster

August 12, 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

Ladies, are you looking for a break from the constant emotional load you’re carrying?

In this episode, I’m joined by the brilliant Angela Foster, former corporate lawyer turned women’s health expert, who’s here to help you transform your health from the inside out.

We dive into the hidden toll that stress and over-responsibility take on your energy, hormones, and long-term health. Plus, we cover heart rate variability (HRV) and how it can be a key tool for tracking and supporting your resilience and recovery.

You’ll hear simple, science-backed shifts you can make starting today to feel seen, strong, and in charge of your health again.

Ready to finally stop running on empty and start thriving?

Check out the episode here and take control of your life now… and for the next 30 years and beyond!

Angela Foster

Angela Foster is a former Corporate lawyer turned Certified Integrative Health Coach, Nutritionist, personal trainer, and the host of the top-rated global podcast High Performance Health. She’s spent the last 10 years studying functional medicine, research programs, and coaching, and has interviewed the world’s top doctors and researchers in health, hormones, longevity, and high performance. Her 21-day hormone reset program is designed to help women regain their power and confidence.

IN THIS EPISODE

Dealing with burnout and how it led to Angela’s career change
Navigating postpartum and midlife hormonal changes
How do we address the invisible load that women carry?
Why HRV (Heart Rate Variability) is a powerful metric for health
Ways to support your mental health in midlife
Simple changes to enhance energy and resilience in perimenopause, menopause, and beyond!

QUOTES

“I recognize the signs, and I think if there’s any wavering in my mood, that’s a really good indicator. But also, I pay attention to my HRV– if that starts going down, I know that’s a sign. I also have gotten better now at paying attention to my recovery in terms of my workouts.”

“Staying in alignment with my purpose has been really helpful. Just living in alignment, in sync with my priorities and my values has been a big one for me as well. So I carve out time for my family.”

“Our brain is the driver of so much. And if our mental health game isn’t dialed in as moms, as career women, as women who are upholding communities… It can feel like it all just unravels and falls apart.”