Tag Archives | sleep

EP 739 (1)

739: You Can Reverse Brain Aging in 12 Weeks (Here’s How) with Dr. Majid Fotuhi

April 21, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

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Episode Summary

“Is this brain fog… or something more?”

In this episode, brain expert Dr. Majid Fotuhi explains how perimenopause is a true neuroendocrine transition, where shifting hormones can temporarily impact memory, focus, sleep, and mood—often leaving women worried they’re experiencing early cognitive decline. 

The good news? These changes are typically transient, and as hormones stabilize, the brain can return to its baseline function. 

Dr. Fotuhi shares that what many women are experiencing is not the beginning of the end, but a normal phase—and one that can be supported with the right lifestyle and brain-health strategies. 

If you’ve been feeling “off” mentally and wondering what it means for your future, this episode will bring you the peace of mind you need. 

Be sure to tune in!

Majid Fotuhi

Dr. Majid Fotuhi serves as an adjunct professor at the Mind/Brain Institute at Johns Hopkins University and teaches at George Washington University and Harvard Medical School. With 37 years of experience in teaching, clinical practice, and neuroscience research, Dr. Fotuhi has pioneered a multidisciplinary approach to enhancing brain vitality and cognitive performance at any age. His groundbreaking “Brain Fitness Program” combines a comprehensive baseline “Brain Portfolio” assessment with 12 bi-weekly brain training sessions. He’s the author of three books and is recognized as one of the leading experts in memory and successful aging. 

IN THIS EPISODE

  1. The 5 pillars of brain health to boost everyday brain function 
  2. The benefits of physical activity on your brain health 
  3. How the food you eat directly impacts your brain 
  4. Preventative health practices for protecting your brain
  5. Prioritizing quality sleep and circadian rhythm optimization 
  6. Mindset and brain training to help keep your brain young
  7. About Dr. Fotuhi’s latest book- The Invincible Brain 

QUOTES

“Exercise is the only intervention that has been shown to increase the number of cells in the hippocampus, which is a memory part of the brain. No other intervention increases the number of brain cells… exercise is the fountain of youth, the miracle cure for so many problems, psychological, physical, and it’s a no-brainer.” 

“Lifestyle choices and how you live your day, hour to hour, make a difference in what your brain would look like in the future. And if you do a lot of good things in a short period of time, you can see significant improvements.”

“84% of our patients had objective improvements in the cognitive test, but pretty much a hundred percent improved in some ways. They felt better, they slept better, they had more energy, they had a better positive outlook toward the future. Everybody improved.”

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

Order Dr. Fotuhi’s latest book: The Invincible Brain

Dr. Fotuhi’s Website

Dr. Fotuhi on Instagram

RELATED EPISODES 

728: Why Brain Fog Isn’t Random: The Hormone Shift Behind It

667: The Hidden Foods and Habits Fueling Brain Inflammation And How to Reverse It Naturally with Dr. Austin Perlmutter

668: Your Brain on Perimenopause: The Hidden Neurological Transition No One Warns You About

717: “I Don’t Feel Like Myself Anymore”: The Mental & Emotional Reality of 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!

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EP 731

732: The Silent Disruptor: How Chronic Stress Hijacks Perimenopause

March 26, 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

Balancing the overwhelm of family, work, and midlife symptoms, all while just trying to feel like yourself again? You’re NOT alone. 

In today’s episode, we explore stress as the silent disruptor of midlife—and why it can amplify so many of the symptoms you experience during perimenopause. 

We go beyond surface-level stress management and dive into how chronic stress impacts your nervous system, hormones, and overall wellness. 

We also highlight the often-overlooked power of connection and community, reframing them as a force multiplier for healing during this phase of life. 

You’ll learn simple, practical tools you can start using today to calm your nervous system and navigate overwhelming days with more ease and resilience. 

Ready to feel in control again? Tune in here to soften the stress and show up as your best self! 

IN THIS EPISODE

1. What makes stress so silent in perimenopause? 

2. The biology of trauma and how unresolved trauma can show up as midlife symptoms 

3. How connection and community enhance your longevity

4. Forming meaningful relationships and cultivating a sisterhood

5. Simple and practical tools to build community connection

6. Recognizing triggers and learning ways to ease your nervous system

7. Exploring the benefits of breathing techniques, movement, natural light, sleep, and quality connections 

QUOTES

“When you’re under constant stress, which most of us are, this system gets stuck in the on position. And during perimenopause, we know that cortisol levels are often elevated, making every symptom feel worse.”

“The effects of loneliness and social isolation have been compared to smoking 15 cigarettes a day. Loneliness increases your risk of premature death by 26%, heart disease by 29%, and stroke by 32%.”

“When you heal your relationship with stress and build meaningful connections, you’re not just helping yourself. You are modeling for your children what it looks like to prioritize mental health and community. You’re also contributing to a larger global shift in how we talk about menopause, and how we talk about resilience.”

RESOURCES MENTIONED

Use code ENERGIZED and get 10% off on your Troscription Order

Join my Midlife on Fire Collective HERE! 

Join my 7- Day Metabolism and Hormone Jumpstart HERE!

Order my latest book: The Perimenopause Revolution HERE

RELATED EPISODES 

722: Why Women Feel Unsafe Right Now: Trauma, Hormones & Protecting the Next Generation with Dr. Aimie Apigian

726: The Midlife Mood Shift: The Hormonal Rewire That Changes Everything with Dr. Sonya Jensen

720: Why No One Talks About Loneliness in Midlife—And Why It’s Not Just You 

717: “I Don’t Feel Like Myself Anymore”: The Mental & Emotional Reality of Perimenopause

#612: That Sucked. Now What? How to Navigate Health, Identity, and Life Transitions with Dr. Neeta Nawalkha

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!

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Energized-podcast-Dr.-Ari-Whitten

719: The Truth About Red Light Therapy: Benefits, Myths & How to Use It with Dr. Ari Whitten

February 10, 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

What if the missing piece to your wellness journey wasn’t a supplement or a workout… but light?

In this podcast, we’re talking about one of the most underrated tools in health and hormone optimization: red light therapy.

Expert in the area, Ari Whitten, joins me to shine light on red light and all the ways it can boost your health and confidence long term. Ari is a bestselling author, a top podcast host, and one of the most trusted voices in the science of energy, mitochondria, and red light therapy.

In this episode, we cover:

  • Why red light therapy is a game-changer for women in midlife
  • How it impacts your hormones, sleep, brain, skin, and fat metabolism
  • What most people get completely wrong about red light dosing
  • And how to avoid wasting money on the wrong devices

Ari’s here to cut through the wellness noise and deliver the truth—with clarity and science to back it up.

Tune in here for a deep dive into all red light therapy can do for you! 

Ari Whitten, M.S.

Ari Whitten is the founder of The Energy Blueprint and bestselling author of The Ultimate Guide to Red Light Therapy and Eat for Energy. He has a B.S. in Exercise Science and a Master of Science in Human Nutrition and Functional Medicine. For over 30 years, he’s immersed himself in nutrition science, exercise physiology, and evolutionary biology, as well as cutting-edge areas like neuroscience, geroscience, circadian science, microbiome research, and more. He hosts The Energy Blueprint Podcast, and his books, online programs, coaching, and nutritional supplement line have helped thousands of people worldwide to optimize their health, energy, and longevity.

IN THIS EPISODE

  1. What is red light therapy, and how can it benefit your health? 
  2. How to make time for red light therapy in your routine 
  3. The importance of high-quality red light therapy 
  4. Different red light devices for targeting your needs in the body 
  5. The science and studies behind red light therapy 
  6. How to maximize systemic benefits of red light therapy 
  7. About Ari’s book: The Ultimate Guide to Red Light Therapy

QUOTES

“There’s an enormous amount of poor quality devices, worthless devices, junk devices on the market that are a waste of money that won’t do anything valuable.”

“If your interest is combating arthritis or affecting a certain muscle or tendon injury or ankle sprain or something like that, you want to focus on the dose of light delivered directly to those tissues. On the other hand, if you are interested in general anti-aging health longevity… The bigger concern is actually the total dose of light delivered to your overall body.”

“A lot of the focus is on the intensity of the light… But the other thing is: how big of a surface area is that intensity of light hitting? What is the total amount of light delivered to the tissue? That’s going to hugely impact those systemic effects like the release of stem cells into your circulation.”

RESOURCES MENTIONED

The Energy Blueprint Website 

The Energy Blueprint Podcast

Order Ari’s book: The Ultimate Guide to Red Light Therapy on Amazon HERE

RELATED EPISODES 

623: RED LIGHT THERAPY FOR UPGRADING YOUR MITOCHONDRIA, CELLULAR ENERGY, SKIN AND BRAIN HEALTH WITH JONATHAN OTTO

693: TIRED ALL THE TIME? IT MIGHT BE HIDDEN PROBLEMS WITH YOUR MITOCHONDRIA WITH SIOBHAN MITCHELL

712: WHY LIFESTYLE MEDICINE IS MITOCHONDRIAL MEDICINE (AND WHAT THAT MEANS FOR YOUR ENERGY, METABOLISM & LONGEVITY)

704: HORMONE INTELLIGENCE FOR WOMEN IN MIDLIFE: HOW TO THRIVE THROUGH PERIMENOPAUSE WITH DR. AVIVA ROMM

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!

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Energized-podcast-Blair-Horton

714: Ditch the Booze, Keep the Ritual: Functional Mocktails for Energy, Sleep & Hormone Support with Blair Horton 

January 22, 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

Curious how to drink less alcohol, but still make your drinks fun? 

Join me in this episode for a refreshing conversation with mocktail expert and holistic nutritionist Blair Horton, who’s on a mission to transform your drinks into a feel-good ritual of self-care.

We dive into her new book, Everyday Elixirs, packed with thoughtfully crafted, seasonal, and functional recipes for mocktails and other beverages. Think immunity-boosting citrus, digestion-loving botanicals, anti-inflammatory herbs, and flavors so good you won’t miss the booze!

Blair’s philosophy is simple: wellness should be joyful, accessible, and delicious. She walks us through how swapping or reducing alcohol doesn’t have to feel like deprivation—it can actually feel like an upgrade. 

Whether you’re winding down after a long day, hosting friends, or proactively supporting your health, Blair shows how a thoughtfully made mocktail can help you feel like the best version of you. 

Tune in here!

Blair Horton

Blair Horton is a holistic nutritionist, natural chef, and author of the new book: Everyday Elixirs. Her love for nourishing the body met her desire to create drinks that feel special. What started as a simple idea for beautiful, alcohol-free options grew into a collection of 80 vibrant mocktail and wellness beverage recipes in her book. She continues to inspire others to choose natural, blood-sugar-balancing beverages to aid in health and longevity, all while feeling (and tasting!) good. 

IN THIS EPISODE

  1. Blair’s inspiration behind her new book, Everyday Elixirs
  2. Easy, fast, and fun mocktails to whip up anytime of year 
  3. Creative and tasty matcha drinks 
  4. Leaning into the seasons and getting creative with ingredients 
  5. Dedicating certain drinks to certain times of the day 
  6. Best bedtime drinks to promote restful sleep 
  7. Choosing and creating blood-sugar-balancing mocktails 
  8. Educating your kids on healthy drinks with real ingredients 
  9. Trying out new mocktails and hosting mocktail parties
  10. How to create healthier mocktails & even enjoy them out to eat!

QUOTES

“Anytime you’re getting some extra liquid, it’s going to be hydrating. And I love to put a pinch of salt in pretty much all of them to bring out the flavor, but also to help our bodies take in the water.” 

“If your blood sugar isn’t balanced, your mental health is not going to be great… that’s very important to me; keeping the drinks lower in sugar.”

“I’m always focusing on how we add in the good versus focusing on taking out the bad.”

RESOURCES MENTIONED

Blair’s book: Everyday Elixirs

Blair on Instagram 

Check out my Blood Sugar-Friendly Mocktail Recipes HERE! 

Join my 7-Day Hormone & Metabolism Jumpstart HERE! 

RELATED EPISODES 

713: What Alcohol Really Does to Women’s Hormones, Sleep, and Metabolism

#619: The Impact of Alcohol on Women’s Health, From Hormones to Cancer

#548: The Loaded Truth Behind Mom Wine Culture and the False Need to Wine Down with Celeste Yvonne

#345: To Drink Or Not To Drink? Why Drinking as We Get Older Is Hard on Our Hormones

#712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

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!

Read More
EP713-What-Alcohol-Really-Does-to-Women’s-Hormones,-Sleep,-and-Metabolism-Tuesday-Q&A

713: What Alcohol Really Does to Women’s Hormones, Sleep, and Metabolism

January 20, 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

Feel like hangovers are hitting harder than ever lately? 

In this episode, I’m unpacking why alcohol hits differently in perimenopause—and why that glass of wine you used to tolerate now leaves you feeling off for days. 

Even long after drinking, alcohol is still disrupting your brain chemistry, slowing your metabolism, and amplifying inflammation throughout your body. 

And as women’s alcohol consumption has quietly increased in recent years, understanding these hidden physiological shifts has never been more important. 

That’s why I’m breaking down what’s really happening to your body with each sip, especially during midlife hormonal changes. 

But don’t worry, I share my top tips for you to detox from alcohol successfully, curb cravings, and feel in charge of your body again. Tune in here to change your relationship with alcohol and feel more like yourself! 

IN THIS EPISODE

  1. Why alcohol feels like it hits harder in midlife
  2. What a detox from alcohol can look like for you 
  3. The facts behind alcohol misuse and binge drinking 
  4. What really happens in a woman’s body when drinking alcohol 
  5. The symptoms of metabolic dysfunction brought on by drinking 
  6. My top recommendations for detoxing from alcohol  
  7. How to curb cravings and make non-alcoholic drinking more fun

QUOTES

“We’ve been sold a very expensive lie that alcohol helps us relax. And for years, I would’ve told you that it did just that, that that glass of red wine was self-care, that drinking was harmless.” 

“It’s not just a hangover anymore. It’s not just getting older. Alcohol is impacting your hormones, your brain, your sleep, and your metabolism.”

“In order to feed and heal your gut and your liver, we need a much-needed break, and alcohol simply cannot be included.”

RESOURCES MENTIONED

Check out my Blood Sugar-Friendly Mocktail Recipes HERE! 

Join my 7-Day Hormone & Metabolism Jumpstart HERE! 

Order my new book: The Perimenopause Revolution

RELATED EPISODES 

#619: The Impact of Alcohol on Women’s Health, From Hormones to Cancer

#548: The Loaded Truth Behind Mom Wine Culture and the False Need to Wine Down with Celeste Yvonne

#345: To Drink Or Not To Drink? Why Drinking as We Get Older Is Hard on Our Hormones

#712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

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!

Read More

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