Tag Archives | women

EP 775

775: Wide Awake at 3 A.M.? What’s Really Disrupting Your Sleep in Midlife with Morgan Adams

September 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

If you keep waking up at 2:00, 3:00, or 4:00 AM and can’t fall back asleep, your hormones may only be one piece of the puzzle.

In this episode, Dr. Mariza sits down with sleep expert Morgan Adams to unpack why sleep can suddenly fall apart in midlife and what you can actually do about it.

Morgan explains three major forces affecting women’s sleep: declining estrogen and progesterone, rising anxiety and depression, and the enormous demands of being part of the “sandwich generation,” often juggling a career, children, and aging parents simultaneously.

They dig into one of the biggest complaints among midlife women: middle-of-the-night wake-ups. From blood sugar dysregulation and overheating to overlooked breathing issues, Morgan reveals why repeatedly waking at the same time deserves a closer look.

You’ll also learn what not to do when you wake up, the cognitive trick that may interrupt 3 AM rumination, why your wearable can’t replace a sleep study, and whether sleeping separately from your partner could actually protect your health and your relationship.

Listen now for practical strategies to finally get the deeper, more restorative sleep your body needs.

MORGAN ADAMS

Morgan Adams is a sleep coach who helps women struggling with insomnia and disrupted sleep improve their sleep using evidence-based behavioral strategies.

Her work includes cognitive behavioral therapy for insomnia (CBT-I) principles and practical approaches to middle-of-the-night wake-ups, rumination, evening routines, and sleep optimization. In the episode, she also offers listeners a guide specifically for 3 AM wake-ups and an opportunity to connect with her about insomnia support.

IN THIS EPISODE

  1. Why sleep can suddenly fall apart for women in midlife
  2. What “revenge bedtime procrastination” is and why busy women do it
  3. The surprising reasons you may keep waking up around 3 AM
  4. How blood sugar dysregulation may contribute to nighttime wake-ups
  5. Why overheating may be disrupting your sleep even without night sweats
  6. The overlooked breathing problems that can leave healthy women exhausted
  7. What to do when your brain starts spiraling in the middle of the night
  8. Why a “sleep divorce” might actually become a sleep alliance

QUOTES

“My big thing is mindfulness snacks.”

“Sleeping separately doesn’t mean the marriage has failed.”

“It’s not a template. It’s really an individualized kind of puzzle that you kinda have to put together for yourself.”

RESOURCES MENTIONED

Find inspiration, connection, and meaningful reads. Join the Book Club now!

Awake Again at 3am by Morgan Adams

Morgan Adams Website

Morgan Adams Instagram

RELATED EPISODES 

774: Training for Your Grandma Self: How to Build a Body That Lasts

771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky

769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

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 774 (1)

774: Training for Your Grandma Self: How to Build a Body That Lasts with Dr. Stephanie Estima

September 17, 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 one of the biggest questions of perimenopause isn’t simply “How do I feel better right now?” but “Who do I want to be 20, 30, or 40 years from now?”

In this deeply personal conversation, Dr. Mariza sits down with women’s health expert Dr. Stephanie Estima to talk about the side of midlife that rarely makes it into conversations about hormones.

They explore what happens when the high-functioning woman who has always been able to handle everything begins to notice that her capacity has changed. Stephanie shares how she can no longer work the same 10- or 12-hour days she once could, why movement has become essential for her mental clarity, and how perimenopause has made her more discerning about where she puts her energy.

But this conversation goes much deeper than symptoms.

From female friendship and motherhood to living according to your values, Stephanie and Mariza ask what it actually means to build a life and body capable of carrying you through the second half of your life.

You’ll also hear Stephanie’s non-negotiables for longevity, including strength, mobility, joint health, pelvic floor health, and the small habits that compound over decades.

Listen now and start training for the woman you still want to become.

DR. STEPHANIE ESTIMA

Dr. Stephanie Estima is a women’s health expert, chiropractor, bestselling author of The Betty Body, and host of the Better with Dr. Stephanie podcast.

Her work focuses on helping women understand their bodies, optimize health and performance, and build strength and resilience throughout the different stages of life.

In this conversation, Stephanie gets especially personal about her own experience of midlife, motherhood, changing capacity, friendship, fitness, and becoming increasingly comfortable being fully herself.

IN THIS EPISODE

  1. Why your mental and work capacity can feel different in perimenopause
  2. The emotional reality of motherhood as your children grow up
  3. Why female friendship and connection matter more in midlife
  4. The powerful realization that your mid-40s may represent your halfway point
  5. How to tell if your calendar actually reflects what you say you value
  6. Why strength training is one of Stephanie’s longevity non-negotiables
  7. The overlooked role of mobility and joint health as you age
  8. Why pelvic floor health deserves your attention long before older age

QUOTES

“I think I have, like, lactic acid of the soul.”

“I really do need people.”

“Are you living in alignment with the things that you say are important to you?”

“I think that I am more comfortable with being myself.”

RESOURCES MENTIONED

Order my newest book: The Perimenopause Revolution

Stop surviving and start thriving, join Midlife on Fire Collective now

The Betty Body by Dr. Stephanie Estima

Better with Dr. Stephanie Podcast

Stephanie Estima Website

Stephanie Estima Facebook

Stephanie Estima Instagram

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773: What’s Really Driving How Fast You Age? The Science of Biological Aging with Nikolina Lauc

771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky

769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

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 772

772: The Cost of Holding It All Together: How Overfunctioning Changes Your Hormones, Brain & Metabolism with Dr. Mariza

September 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

Have you ever looked at the same life you were managing a year ago and wondered, “Why does everything suddenly feel so hard?”

You’re still ambitious. You’re still capable. You’re still the woman everyone depends on. But the stress you once brushed off gets under your skin. Your brain doesn’t feel as sharp. Sleep is changing. Your patience is shorter. And keeping all those plates spinning suddenly requires far more energy.

In this solo episode, Dr. Mariza explores what happens when the profound hormonal and neurological changes of perimenopause collide with decades of over-functioning.

She introduces what she calls the midlife capacity gap: the disconnect between the enormous load many women are carrying and the biological capacity they currently have to sustain it.

You’ll learn why simply pushing harder may widen that gap, how Dr. Mariza is redefining resilience, and why supporting your hormones, brain, metabolism, muscle, and sleep is only part of the conversation.

Because the goal isn’t to make your life smaller. It’s to build a body capable of sustaining the life you actually want while becoming far more discerning about what deserves your energy.

Listen now to rethink what resilience looks like in midlife and start protecting your capacity for what truly matters.

IN THIS EPISODE

  1. Why high-functioning women can feel blindsided by perimenopause
  2. What happens when the woman who always handles everything suddenly has less capacity
  3. How estrogen and progesterone shifts can affect your brain, sleep, mood, and stress response
  4. What over-functioning looks like and why it often gets rewarded
  5. The midlife capacity gap between the load you carry and your biological capacity
  6. Why pushing harder and becoming more disciplined may not be the answer
  7. How to redefine resilience around adapting, recovering, restoring, and thriving
  8. The question Dr. Mariza wants you asking: “Is this actually mine to carry?”

QUOTES

“Perimenopause doesn’t arrive in a vacuum.”

“Endurance is not resilience.”

“Doing less isn’t the same as caring less.”

RESOURCES MENTIONED

Order my newest book: The Perimenopause Revolution

Stop surviving and start thriving, join Midlife on Fire Collective now

The High Functioning Woman on Substack

RELATED EPISODES 

771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky

769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge

750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

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
EP 771

771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky

September 8, 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 symptoms disrupting your life are connected to perimenopause, even if you’ve never had a hot flash?

Andrea Donsky spent 14 years in perimenopause and 11 of them with no idea what was happening to her body. Now, as a seven-time published menopause researcher, nutritionist, and bestselling author of Nourishing Menopause, she’s helping women put language to experiences that have been overlooked for far too long.

In this episode, Andrea joins Dr. Mariza to unpack her research into 103+ reported symptoms of perimenopause and menopause and why hot flashes aren’t even among the most common. Fatigue ranks #1, while nine of the top 10 symptoms are cognitive or mental-health related.

They also discuss why women are still being dismissed by healthcare providers, the foundational role of nutrition, blood sugar, sleep, movement, and stress management, and why perimenopause deserves to be viewed as an opportunity to protect your long-term health.

Most importantly, you’ll learn why this transition rarely looks the same from one woman to the next and why having the right vocabulary can completely change how you advocate for yourself.

Listen now to better understand what your changing body may be trying to tell you and the tools that can help you feel like yourself again.

ANDREA DONSKY

Andrea Donsky is a nutritionist, menopause researcher, bestselling author, and co-founder of We Are Morphus. She has worked in health and wellness for 26 years and has spent nearly a decade focused specifically on perimenopause and menopause.

Her research explores women’s real-world experiences during the menopause transition, including more than 100 reported symptoms and women’s experiences seeking care. She is the author of Nourishing Menopause, a research-backed guide combining nutrition, lifestyle, holistic health, and conventional approaches to help women feel their best through this transition.

IN THIS EPISODE

  1. Why Andrea spent 11 years in perimenopause without realizing it
  2. The 103+ symptoms women have reported during perimenopause and menopause
  3. Why fatigue is the #1 reported symptom, not hot flashes
  4. The surprising dominance of brain, cognitive, and mental-health symptoms
  5. Why 40% of women in Andrea’s research reported feeling dismissed by healthcare providers
  6. How nutrition, blood sugar, sleep, movement, and stress support women through this transition
  7. Why HRT can be one valuable tool alongside foundational lifestyle strategies
  8. How perimenopause can become a window of opportunity for protecting long-term health

QUOTES

“I was in perimenopause for 14 years total, 11 of which I had no idea.”

“We know that there’s 103 different symptoms of perimenopause and menopause.”

“The number one symptom across the board is fatigue.”

RESOURCES MENTIONED

Use code DRMARIZA and get 10% off on your Womeness Order

Nourishing Menopause by Andrea Donsky

Sign up now to receive your bonus: “The Nourishing Menopause Bonuses”

Andrea Donsky Website

Andrea Donsky Instagram

Andrea Donsky Youtube

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770: The Heart Disease Risk Factor Most Women Aren’t Watching: What Your Blood Sugar and Insulin Can Reveal with Dr. Philip Ovadia

769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

768: Why Your Period Gets So Weird in Perimenopause + What Actually Helps with Kaya and Yasmin Purohit

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769

769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

September 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

Is this perimenopause… or is something else going on?

It’s one of the most common questions Dr. Mariza hears from women in their late 30s and early 40s, especially when their periods are still regular and they’ve never experienced a hot flash.

In this solo episode, Dr. Mariza breaks down why early perimenopause can be so difficult to recognize and the less obvious signs that often appear first, including exhaustion, anxiety, irritability, brain fog, sleep changes, worsening PMS, migraines, and changes in stress tolerance.

She shares three important clues for identifying a possible perimenopause pattern: looking for clusters of symptoms, noticing changes from your normal baseline, and tracking how symptoms change throughout your cycle.

But hormones aren’t always the entire story. Dr. Mariza also explains why thyroid dysfunction, low iron, metabolic issues, nutrient deficiencies, sleep problems, and other conditions deserve investigation, even when perimenopause is part of the picture.

Plus, you’ll learn how to track your symptoms and walk into your next healthcare appointment prepared to ask better questions.

🎧 Listen now to connect the dots, understand what your body is telling you, and get clearer on your next steps.

IN THIS EPISODE

  1. Why so many women over 35 aren’t sure whether they’re in perimenopause
  2. The early perimenopause symptoms women often mistake for stress or burnout
  3. Why you can be in perimenopause while still having regular periods
  4. The three clues Dr. Mariza uses to recognize a perimenopause pattern
  5. Why tracking changes from your personal baseline matters
  6. How your menstrual cycle can reveal patterns in mood, sleep, migraines, and energy
  7. What else to investigate, including thyroid, iron, metabolic health, and sleep
  8. How to advocate for yourself when your labs look “normal” but you don’t feel like yourself

QUOTES

“Stop looking at the one symptom that proves you’re in perimenopause. Start looking at the collection of clues and patterns that your body is exposing.”

“Perimenopause doesn’t usually show up with a giant flashing sign.”

“Hormones may be a huge part of the picture without being the entire picture.”

RESOURCES MENTIONED

Order my newest book: The Perimenopause Revolution

Comprehensive Perimenopause Lab Guide

Stop surviving and start thriving, join Midlife on Fire Collective now

RELATED EPISODES 

768: Why Your Period Gets So Weird in Perimenopause + What Actually Helps with Kaya and Yasmin Purohit

764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge

750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

650: Unlock Your Health: The Ultimate Biomarker & Lab Blueprint to Thrive in Midlife and Beyond

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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