Antigravity Wellness: Perimenopause and Menopause Optimized

 In this episode, I explain the most common progesterone side effects, why they happen, and what you can discuss with your healthcare provider before giving up on treatment.

We’ll talk about fatigue, grogginess, dizziness, mood changes, bloating, headaches, breast tenderness, changes in bleeding, and more. You’ll also learn why the type of progesterone, your dose, when you take it, and why you’re taking it all matter.

Want to learn more about what’s happening to your body during perimenopause and WTF to do about it? Grab a copy of my book, You’re Not Crazy, here:

Amazon link: https://a.co/d/030gWiZZ 

This episode is for education only and does not replace personal medical care. 

Welcome to episode 81 of Antigravity Wellness!

Menopause doesn't have to mean accepting weight gain, muscle loss, weaker bones, poor sleep, or feeling like your best years are behind you.

In this special “This Is Not Your Mother’s Menopause” breakout session, Dr. Nicole Smith is joined by women’s advocate Stacey West and fitness professional Janelle Bogdan for an honest and empowering conversation about what really happens to women's bodies during perimenopause and menopause—and what we can do about it.

Dr. Nicole explains how fluctuating estrogen, progesterone, and testosterone can affect systems throughout the body, contributing to changes in sleep, mood, cognition, metabolism, body composition, muscle, bone, cardiovascular health, and sexual and genitourinary health.

The conversation also explores one of the biggest concerns women notice in midlife: changes in body composition. Even when the number on the scale hasn't changed dramatically, hormonal shifts can influence where fat is stored while changes in muscle and bone become increasingly important for long-term health.

In this episode, you'll learn:

• What perimenopause actually is and how long it can last
• Why menopause symptoms can look completely different from woman to woman
• How estrogen, progesterone, and testosterone affect the entire body
• Why body composition and belly fat may change during midlife
• The relationship between menopause, muscle loss, and bone density
• What osteopenia and osteoporosis mean
• Why prevention and appropriate screening matter
• The importance of protein and adequate nutrition as women age
• How hormone therapy may fit into an individualized menopause treatment plan
• Why lifestyle habits still matter when using medications or hormone therapy
• Why strength training becomes increasingly important during and after menopause
• What “lifting heavy” actually means
• Why progressive overload helps build muscle, strength, and bone
• Why walking, Pilates, cycling, swimming, and cardio are valuable—but don't completely replace resistance training
• How strength and power support balance, mobility, everyday function, and independence
• Why recovery is just as important as your workouts
• How to build an exercise routine that is realistic, enjoyable, and sustainable

Janelle also reframes strength training as something much bigger than what happens inside a gym. You're training so you can get out of a chair, climb stairs, pick things up, carry your luggage, garden, travel, play with your grandchildren, and continue doing the things you love.

We're not training for the gym. We're training for life.

Most importantly, this conversation challenges the idea that physical decline is simply something women have to accept as they get older.

Midlife can be a powerful health checkpoint—a time to evaluate your hormones, heart, brain, bones, muscles, metabolism, and overall health and decide how you want to feel and function in the decades ahead.

You don't have to suffer in silence, and you don't have to simply “suck it up.” There are options, and it's never too late to start building a stronger future.

Where to find today’s guests:

Dr. Nicole Smith, DNP, FNP-C
Founder of Antigravity Wellness

Stacey West - @unfilteredmenopause
Women’s advocate and communications professional

Janelle Bogdan - Facebook: @resultsbasedcoachingtc
Instagram:  @resultsbasedcoaching
LinkedIn: @resultsbasedcoaching
Health sciences and fitness professional specializing in corrective exercise and senior fitness

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website:
https://antigravitywellness.com/

Schedule a Brief Initial Consult:
https://social.antigravitywellness.com/perimenopause-menopause-clinic

Instagram:
https://www.instagram.com/antigravitywellness/

YouTube:
https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg

Facebook:
https://www.facebook.com/antigravitywellness/

Email:
[email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
The information shared in this episode is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always discuss your individual symptoms, medical history, hormone therapy, medications, nutrition, exercise program, and screening needs with an appropriate healthcare professional before making changes to your care.

Welcome to episode 80 of Antigravity Wellness!

If you're struggling to fall asleep, waking up repeatedly, waking too early, dealing with night sweats, or spending enough time in bed but still waking up exhausted, this episode is for you.

In this Midlife Sleep Masterclass, Dr. Nicole Smith explains why sleep problems during perimenopause and menopause are rarely caused by a lack of discipline or a bad bedtime routine. Sleep disruption in midlife is often multifactorial, with hormone changes overlapping with stress, anxiety, pain, medications, caffeine and alcohol sensitivity, sleep-disordered breathing, restless legs, and other medical concerns. 

Instead of adding another complicated list of sleep rules, Dr. Nicole walks you through practical, evidence-informed strategies to help you identify your sleep patterns and determine what may actually be interfering with restorative sleep.

In this episode, you'll learn:

•  Why sleep often changes during perimenopause and menopause 
•  How estrogen and progesterone changes may affect sleep 
•  How hot flashes and night sweats can cause repeated awakenings 
•  Why your circadian rhythm and sleep drive matter 
•  How morning light and a consistent wake-time window can support sleep 
•  How caffeine, alcohol, nutrition, hydration, and movement can influence your nights 
•  What to do when you wake up in the middle of the night 
•  Why trying harder to force yourself to sleep can sometimes backfire 
•  How CBT-I (Cognitive Behavioral Therapy for Insomnia) can help with persistent insomnia 
•  Why sleep apnea, restless legs, thyroid conditions, mood symptoms, pain, and other medical concerns shouldn't automatically be blamed on menopause 
•  When it's time to seek additional evaluation rather than relying on lifestyle strategies alone  

Dr. Nicole also gives you a simple 7-day sleep experiment: spend the first few days observing your normal routine, then choose only one or two changes to test. Instead of changing your diet, supplements, exercise, caffeine, bedtime, and bedroom routine all at once, you'll learn how to collect useful information and identify what actually makes a difference for you. 

The goal isn't perfect sleep hygiene. It's understanding your individual pattern, stacking realistic strategies, and knowing when your symptoms deserve a deeper evaluation.

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website: https://antigravitywellness.com/
Schedule a Brief Initial Consult call here: https://social.antigravitywellness.com/perimenopause-menopause-clinic
Instagram: https://www.instagram.com/antigravitywellness/
YouTube: https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg
Facebook: https://www.facebook.com/antigravitywellness/
Email: [email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
This episode is for general educational purposes only and does not diagnose or treat insomnia, sleep apnea, restless legs syndrome, menopause-related symptoms, mood disorders, or other medical or sleep conditions. It is not a substitute for individualized medical, sleep, or mental health care. Seek appropriate professional care for symptoms that are persistent, severe, worsening, or affecting your daily function or safety. 

Welcome to episode 79 of Antigravity Wellness!

In this special women’s midlife health workshop, Dr. Nicole Smith is joined by Dr. Desiree Lyle to discuss what women can do now to protect their bone density, muscle mass, strength, mobility, and independence as they age.

Osteoporosis often develops without obvious symptoms, which makes prevention, early awareness, and appropriate screening especially important. Together, Dr. Nicole and Dr. Desiree break down the risk factors women should know—including menopause and estrogen loss, low muscle mass, a sedentary lifestyle, family history, smoking, alcohol use, chronic steroid use, thyroid disorders, and other health conditions.

In this episode, you'll learn:

•  The difference between osteoporosis and osteopenia 
•  What DEXA scans can tell you about bone density 
•  Why estrogen loss during menopause matters for bone health 
•  How muscle loss and sarcopenia affect healthy aging 
•  Why strength training is so important for your bones and muscles 
•  The roles of weight-bearing exercise, walking, cardio, and resistance training 
•  How balance training can help reduce fall risk 
•  Why protein, vitamin D, calcium, and overall nutrition matter 
•  How to begin exercising safely—even if you haven't worked out in years 
•  Why gradually progressing your strength training is key 

The goal isn't simply to prevent osteoporosis. It's to help you remain strong, capable, mobile, and independent for decades to come.

And the message is simple: It's never too early—or too late—to start getting stronger.

Where to find today’s guests:

Dr. Desiree Lyle
Raise the Bar Physical Therapy - https://www.rtbphysicaltherapy.com/

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website: https://antigravitywellness.com/
Schedule a Brief Initial Consult call here: https://social.antigravitywellness.com/perimenopause-menopause-clinic
Instagram: https://www.instagram.com/antigravitywellness/
YouTube: https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg
Facebook: https://www.facebook.com/antigravitywellness/
Email: [email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
Always consult with your healthcare professional before starting any new exercise program, supplements, medications, hormones, or changing your diet. The information in this episode and description is for educational purposes only and is not meant to substitute for your healthcare provider’s individualized recommendations.

Welcome to episode 78 of Antigravity Wellness!

If your sleep has suddenly changed during perimenopause or menopause, another supplement or generic “sleep hack” may not be the answer. In this episode, Dr. Nicole Smith explains why midlife sleep problems can have multiple underlying causes—and why figuring out what is actually waking you up matters.

Hormonal changes can absolutely affect sleep, but they’re only one piece of the puzzle. Hot flashes and night sweats, anxiety, pain, blood sugar fluctuations, sleep apnea, restless legs, low iron, thyroid issues, alcohol, and other factors may all contribute to disrupted or non-restorative sleep.

In this episode, you'll learn:

•  Why sleep often changes during perimenopause and menopause 
•  How hot flashes and night sweats can disrupt restorative sleep 
•  Why anxiety, pain, and blood sugar fluctuations may contribute to nighttime waking 
•  How low iron, restless legs, thyroid issues, and sleep apnea can sometimes look like “menopause insomnia” 
•  The role alcohol can play in disrupted sleep 
•  How CBT-I (Cognitive Behavioral Therapy for Insomnia) can help 
•  Why consistent sleep and wake times support your circadian rhythm 
•  When addressing menopause symptoms may improve sleep 
•  Why there usually isn't one supplement, hormone, or sleep hack that fixes everything 

The key is to stop searching for one magic solution and start looking at the bigger picture. Better sleep often comes from identifying your individual contributors and stacking several targeted strategies that work together.

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website: https://antigravitywellness.com/
Schedule a Brief Initial Consult call here: https://social.antigravitywellness.com/perimenopause-menopause-clinic
Instagram: https://www.instagram.com/antigravitywellness/
YouTube: https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg
Facebook: https://www.facebook.com/antigravitywellness/
Email: [email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
Always consult with your healthcare professional before starting any new exercise program, supplements, or changing your diet.
The information in this episode and description is for educational purposes only and is not meant to substitute for your healthcare provider’s recommendations.

Welcome to episode 77 of Antigravity Wellness!

What daily habits actually help you become the best version of yourself? In this episode, Dr. Nicole Smith shares the simple paper habit tracker she uses to stay accountable to the things that help her feel and function at her best—from hydration and nutrition to movement, strength training, supplements, meditation, and connection.

But this isn't about creating another perfect routine or beating yourself up when you miss a goal. Dr. Nicole explains how to use habit tracking as data, not judgment. By paying attention to what you're consistently doing—and what you're struggling with—you can better understand what's working, where you may need support, and whether your expectations or priorities need to change.

In this episode, you'll learn:

•  How to create a simple monthly habit tracker 
•  Why consistency matters more than perfection 
•  How to stay on top of hydration and water intake 
•  The value of tracking calories and macros when appropriate 
•  Why carbohydrates aren't the enemy 
•  How daily steps and strength training support your health 
•  Ways to incorporate supplements, journaling, and meditation 
•  How to use your habits as data instead of judging yourself 
•  Why you need to give changes enough time before deciding they "aren't working" 
•  How to identify the habits that actually help you feel your best 

Your habits don't need to look like anyone else's. Start with the basics, track what matters, learn from the patterns, and keep moving forward.

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website: https://antigravitywellness.com/
Schedule a Brief Initial Consult call here: https://social.antigravitywellness.com/perimenopause-menopause-clinic
Instagram: https://www.instagram.com/antigravitywellness/
YouTube: https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg
Facebook: https://www.facebook.com/antigravitywellness/
Email: [email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
Always consult with your healthcare professional before starting any new exercise program, supplements, or changing your diet.
The information in this episode and description is for educational purposes only and is not meant to substitute for your healthcare provider’s recommendations.

Welcome to episode 76 of Antigravity Wellness!

If you've noticed belly fat getting harder to lose after your mid-30s, you're not imagining it. Hormonal changes during perimenopause can shift where your body stores fat, slow muscle growth, increase cortisol, and make traditional dieting less effective. In this episode, Dr. Nicole Smith explains why these changes happen and shares the evidence-based strategies she uses with patients to improve body composition—without resorting to extreme dieting.

Join us as Dr. Nicole breaks down the science behind midlife metabolism and explains the important difference between visceral fat (the fat surrounding your organs) and subcutaneous fat (the fat beneath the skin). She discusses how declining estrogen, progesterone, testosterone, and elevated cortisol influence fat storage, muscle maintenance, and overall metabolic health.

In this episode, you'll learn:

•  Why belly fat often increases after age 35 
•  The difference between visceral fat and subcutaneous fat 
•  How estrogen, progesterone, testosterone, and cortisol affect fat storage 
•  Why more cardio isn't always the answer 
•  The importance of strength training and progressive overload 
•  How protein, fiber, meal timing, and recovery support metabolism 
•  Why under-eating and over-exercising can actually make belly fat worse 
•  Practical strategies to improve body composition for long-term health 

If you've been frustrated because you're "doing everything right" but still can't lose belly fat, this episode will help you understand what's really happening—and what actually works to support your hormones, metabolism, and long-term health.

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website: https://antigravitywellness.com/
Schedule a Brief Initial Consult call here:
https://social.antigravitywellness.com/perimenopause-menopause-clinic
Instagram: https://www.instagram.com/antigravitywellness/
YouTube: https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg
Facebook: https://www.facebook.com/antigravitywellness/
Email: [email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
Always consult with your healthcare professional before starting any new exercise program, supplements, or changing your diet.
The information in this episode and description is for educational purposes only and is not meant to substitute for your healthcare provider’s recommendations.

Welcome to episode 75 of Antigravity Wellness!

Struggling with sleep in perimenopause? You're not alone—and it's not simply because you're "bad at mornings." In this episode, Dr. Nicole Smith explores the many reasons sleep becomes more challenging during midlife and why quality sleep is one of the most important foundations for hormone health, energy, and overall well-being.

Join us as Dr. Nicole explains how hormone fluctuations, chronic stress, circadian rhythm disruptions, caffeine, nutrition, iron deficiency, sleep apnea, and daily lifestyle habits can all interfere with restorative sleep. She also discusses why poor sleep affects far more than just your energy—it can influence mood, metabolism, inflammation, cognitive function, and hormone balance.

In this episode, you'll learn:

•  Why sleep often changes during perimenopause 
•  How estrogen and progesterone influence sleep quality 
•  The connection between stress, cortisol, and restless nights 
•  How circadian rhythm affects energy and recovery 
•  The role of caffeine, nutrition, and iron deficiency in sleep health 
•  Why sleep apnea is often overlooked in women 
•  Practical lifestyle strategies to improve restorative sleep and hormone balance 

Whether you're struggling to fall asleep, waking throughout the night, or feeling exhausted despite spending enough time in bed, this episode offers practical, evidence-informed strategies to help you sleep better, restore your energy, and feel more like yourself again.

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website: https://antigravitywellness.com/
Schedule a Brief Initial Consult call here:
https://social.antigravitywellness.com/perimenopause-menopause-clinic
Instagram: https://www.instagram.com/antigravitywellness/
YouTube: https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg
Facebook: https://www.facebook.com/antigravitywellness/
Email: [email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
Always consult with your healthcare professional before starting any new exercise program, supplements, or changing your diet.
The information in this episode and description is for educational purposes only and is not meant to substitute for your healthcare provider’s recommendations.

Welcome to episode 74 of Antigravity Wellness!

Are you constantly busy but still feel like you're falling behind? In this episode, Dr. Nicole Smith shares one of the most powerful mindset shifts for women navigating perimenopause and menopause: identifying your one thing—the single priority that creates the biggest impact on your health, energy, and overall quality of life.

Join us as Dr. Nicole explains why doing more isn't always the answer and how chronic stress can quietly affect hormones, recovery, and resilience after 40. She shares practical strategies for simplifying your approach to wellness, focusing on sustainable habits, and learning to work with your body instead of constantly pushing against it.

In this episode, you'll learn:

•  Why doing more isn't always better 
•  How chronic stress impacts hormones after 40 
•  Why recovery is just as important as exercise 
•  The importance of protein, fiber, sleep, hydration, and stress management 
•  How to recognize when your body needs rest instead of pushing harder 
•  Why focusing on one meaningful goal creates better long-term results 
•  How perimenopause can become a powerful new chapter instead of a decline 

Dr. Nicole also shares her personal journey of writing her first book, overcoming perfectionism, and learning to prioritize what truly matters.

If you've been feeling overwhelmed, burned out, or like your body isn't responding the way it used to, this episode will help you reset your focus, simplify your priorities, and move forward with confidence.

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website: https://antigravitywellness.com/
Schedule a Brief Initial Consult call here:
https://social.antigravitywellness.com/perimenopause-menopause-clinic
Instagram: https://www.instagram.com/antigravitywellness/
YouTube: https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg
Facebook: https://www.facebook.com/antigravitywellness/
Email: [email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
Always consult with your healthcare professional before starting any new exercise program, supplements, or changing your diet.
The information in this episode and description is for educational purposes only and is not meant to substitute for your healthcare provider’s recommendations.

Welcome to episode 73 of Antigravity Wellness!

Feeling overwhelmed? Trying to do everything—but still feeling exhausted, stuck, or burned out? In this episode, Dr. Nicole Smith shares one of the most impactful mindset shifts that has transformed both her own health journey and the way she helps women navigate perimenopause and menopause.

Join us as we explore why focusing on one priority at a time often creates greater results than trying to do everything at once. Dr. Nicole discusses how perfectionism and overworking can keep women trapped in cycles of burnout, and why recovery is just as important as exercise when it comes to long-term health.

You'll also learn:

•  Why focusing on one priority creates bigger results than multitasking 
•  How perfectionism and overworking keep women stuck 
•  Why recovery is just as important as exercise 
•  The importance of protein, sleep, hydration, and stress management 
•  How to recognize when your body needs rest instead of pushing harder 
•  Why perimenopause is an opportunity to reinvent yourself—not decline 

Dr. Nicole also shares a personal update on her upcoming book and how it's helping women better understand hormones, midlife, and healthy aging from a practical, hopeful perspective.

If you've been feeling overwhelmed, burned out, or frustrated that your body isn't responding the way it used to, this episode will encourage you to slow down, focus on what matters most, and move forward with confidence.

Freebies:
Join our free Facebook Group for exclusive content and community:
https://www.facebook.com/groups/perimenopausemenopausewomenswellness

Connect with Us:
Website: https://antigravitywellness.com/
Schedule a Brief Initial Consult call here:
https://social.antigravitywellness.com/perimenopause-menopause-clinic
Instagram: https://www.instagram.com/antigravitywellness/
YouTube: https://www.youtube.com/channel/UCvZRYT-Wf8y6xrr7rLLRgsg
Facebook: https://www.facebook.com/antigravitywellness/
Email: [email protected]

Listener Reviews:
We love hearing from our listeners! If you enjoyed this episode, please leave us a review on Spotify and let us know what you think.

Subscribe:
Don’t forget to subscribe to Antigravity Wellness on Spotify so you never miss an episode!

Disclaimer:
Always consult with your healthcare professional before starting any new exercise program, supplements, or changing your diet.
The information in this episode and description is for educational purposes only and is not meant to substitute for your healthcare provider’s recommendations.