Are your workouts suddenly feeling harder in your 40s?

Many women in perimenopause and menopause notice more joint pain, slower recovery, and stubborn weight gain — not because they’re doing anything wrong, but because their bodies are changing.

In this episode, Dr. Ritch is joined by Kellie Williams, founder of BPM Wellness, to talk about what exercise should look like for midlife women. They break down the foundations of effective training at this stage of life — from strength work that protects muscle and bone, to low-impact cardio that still boosts metabolism, to mobility and yoga that keep you flexible and injury-free.

Kellie also shares why joyful, music-driven movement can improve your mood, confidence, and even brain health during perimenopause and menopause.

🎧 Tune in and share this episode with a friend who’s ready to feel stronger, more energized, and more confident through perimenopause and menopause.

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Connect with Kellie Williams

Website: BPM Wellness
https://www.bpm-wellness.com

Facebook: @bpmwellness
https://www.facebook.com/bpmwellness

Instagram: @bpmwellness
https://www.instagram.com/bpmwellness

Are you in your 40s and starting to wonder whether your “annual check-up” is really enough?

Many women in perimenopause and menopause focus on caring for everyone else — and only seek medical care when something goes wrong. But this stage of life is when prevention matters most: hormones shift, metabolism slows, and risks for heart disease, diabetes, and cancer begin to rise.

In this episode, we break down what a true comprehensive health evaluation should look like for midlife women — from cardiovascular and metabolic screening to cancer prevention, genetic risks, lifestyle habits, and emotional wellbeing.

We’re joined by Dr. Stella Villacorta, a board-certified internal medicine physician and concierge doctor whose personal experience with breast cancer shaped her passion for proactive, personalized care. She shares practical, actionable steps every woman can start today.

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Enjoyed the episode? Subscribe, leave a review, and share with a woman in your life who could benefit from this.

Connect with Dr. Villacorta:

Instagram - @drstellavillacorta
https://www.instagram.com/drstellavillacorta

Website - Galt Dermatology
https://galtdermatology.com

Ever feel like your household has two sets of hormones competing for attention?

Between the hot flashes of perimenopause and the mood swings of puberty, it can feel like an emotional tug-of-war for many moms and kids.

In this episode, Dr. Jessica Ritch explores how to manage this dual hormonal transition with compassion and understanding. Joined by board-certified pediatrician Dr. Jennyfer Uzor, founder of Allegra Family Pediatrics, they dive into what’s really happening in your child’s body and brain during puberty — and how those changes can mirror the emotional shifts of menopause and perimenopause.

If you’re parenting a tween or teen while going through menopause yourself, this conversation will help you navigate both transitions with more patience, connection, and confidence.

It’s a must-listen for every mom navigating the ups and downs of hormones — hers and her child’s. 💛

If this episode resonated with you, please subscribe, leave a review, and share it with another mom or friend who might need to hear it today.

And remember — you’re not crazy, and you’re not alone. We’re in this together. 💛

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Connect with Dr. Jennyfer Uzor 

🌐 Website - Allegra Family Pediatrics
https://allegrafamilypediatrics.com  

📸 Instagram - @allegrafamilypediatrics
https://www.instagram.com/allegrafamilypediatrics  

Have you ever dealt with constant itching, burning, or irritation “down there” and just assumed it was another yeast infection or a normal part of menopause? 

What if it’s something else entirely — something most women have never even heard of?

In this episode, Dr. Jessica Ritch sheds light on Lichen Sclerosis, a chronic inflammatory condition that often goes undiagnosed for years. She explains what it is, how it shows up, and why early diagnosis is so important to protect your comfort, confidence, and long-term health. You’ll learn how to tell it apart from other common conditions, what treatments actually work, and how to advocate for yourself when something doesn’t feel right.

You’ll also discover gentle, practical ways to care for your intimate health — helping you restore comfort, confidence, and that sense of feeling like yourself again.

If you found this episode helpful, please share it with a friend, leave a review, and subscribe for more empowering conversations about women’s health.

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Ready to enrich your menopause journey?

Connect with Dr. Jessica Ritch through Facebook, Instagram, and TikTok for more free resources on menopause!

And JOIN OUR MAILING LIST to get early access to new episodes!📩
Sign up now: 🔗 https://tinyurl.com/enritched

You’re the go-to person for everyone — your family, your team, your friends. But when was the last time you made yourself the priority?

In this episode, Dr. Jessica Ritch welcomes Nancy Griffin, founder of Women Worth and Wellness, for an empowering conversation about how your physical health and financial well-being are more connected than you might realize.

Nancy shares her journey from wealth advisor to advocate for women’s wellness, and the lessons she’s learned about confidence, legacy, and giving back in ways that reflect your values. 

Together, they unpack why your self-worth directly shapes your net worth — and how putting yourself first isn’t selfish, but essential.

You’ll discover how small mindset shifts can strengthen both your financial foundation and your emotional well-being — and why investing in yourself is the smartest wealth strategy there is.

🎧 Listen in and be reminded that you are worthy of both wealth and wellness — and that the best investment you can ever make is in you.

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Get in touch with Nancy:

Website - Women Worth and Wellness
https://womenworthwellness.com

Email - [email protected]

Ever felt sudden shoulder stiffness or pain that makes even lifting your arm a challenge? You might think it’s a pulled muscle or a rotator cuff issue — but for many women in their 40s to 60s, it could be something far more specific: frozen shoulder.

In this episode, Dr. Jessica Ritch opens up about her own experience with shoulder pain that turned out to be frozen shoulder — a condition that disproportionately affects women in perimenopause and menopause. Together with returning guest Dr. Jocelyn Wittstein, orthopedic surgeon at Duke University and co-author of The Complete Bone and Joint Health Plan, they unpack what causes frozen shoulder, why it’s so common during hormonal transitions, and what effective treatments look like.

Tune in as they explore how early diagnosis, steroid injections, physical therapy, and even hormone therapy can influence recovery. 

Whether you’re struggling with shoulder stiffness or simply want to understand the link between hormones and joint health, this conversation offers clarity, validation, and practical guidance.

🎧 Listen now and share this episode with a friend who’s been wondering if her shoulder pain could be more than just a strain.

Don’t forget to subscribe and check out “The Complete Bone and Joint Health Plan” for even more actionable tips!

>>> Grab the book on Amazon:  https://a.co/d/3EqbgC1

Or on Barnes & Noble:  https://www.barnesandnoble.com/w/the-complete-bone-and-joint-health-plan-jocelyn-wittstein-md/1146418771?ean=9781682689417

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Connect with Dr. Jocelyn Wittstein: 

via DukeHealth.org - https://www.dukehealth.org/find-doctors-physicians/jocelyn-ross-wittstein-md

via Instagram - @jocelyn_wittstein_md 
https://www.instagram.com/jocelyn_wittstein_md

Why does it feel like the weight just won’t budge in perimenopause and menopause?

While lifestyle strategies like nutrition, strength training, sleep, and stress reduction remain essential, what role can medications play — and are they truly safe and effective options for women in perimenopause and menopause?

Dr. Ritch welcomes back Dr. Megan Melo, a board-certified family medicine and obesity medicine specialist. Dr. Melo shares her expertise on GLP-1 medications like Ozempic and Wegovy, the nuances of microdosing, the role of metformin, and how to approach weight management safely with the guidance of a knowledgeable clinician.

Tune in to learn the facts, separate hype from reality, and discover what might be right for you.

👉 If you found this episode helpful, please subscribe, leave a review, and share it with a friend who might benefit.

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Connect with Dr. Megan Melo:
Website - PhinneyPCW.com   https://phinneypcw.com/megan-melo-md/
Facebook - @meganmelomd   https://www.facebook.com/meganmelomd
Instagram - @meganmelomd   https://www.instagram.com/meganmelomd
YouTube - @DrMeganMelo   https://www.youtube.com/@DrMeganMelo

Are supplements the missing link in your menopause journey — or just another overwhelming item on your to-do list? 🤔

✨ If you’ve ever wondered whether you really need that multivitamin, or if those “trendy” supplements promoted by celebrities are worth your money, this episode is for you.

With so much noise around nutrition and wellness, it can feel impossible to know what’s truly helpful during perimenopause and menopause.

In this episode, Dr. Jessica Ritch sits down with Dania Brenner, a registered dietitian specializing in hormonal health—including menopause, perimenopause, PCOS, and thyroid health—and founder of Balance Nutrition by Dania.

Together, they explore the principles of nutrition at midlife, the role supplements can play, and how to distinguish evidence-based recommendations from the latest fads.

✨ Tune in to learn how to build a strong foundation with food, lifestyle, and the right supplements tailored to your needs.

👉 If you enjoyed this conversation, be sure to subscribe, leave a review, and share this episode with a friend who could use more clarity on supplements during menopause.

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Connect with Dania Brenner:

Instagram - @balancenutritionbydania    https://www.instagram.com/balancenutritionbydania

Website - BalanceNutritionBD   https://www.balancenutritionbd.com/

Are you using a transdermal estrogen patch or gel and wondering why it doesn’t seem to be doing much? New research may have an answer.

In this episode, Dr. Ritch discusses a recent study published in Menopause that suggests some women may not absorb estrogen effectively through the skin — and that could explain why symptoms persist, even with consistent use.

She breaks down what the research reveals, possible factors affecting absorption, and what this might mean for your treatment plan.

🎧 Listen now and share this episode with someone who might benefit from it. 

If the show has been helpful, don’t forget to subscribe or leave a quick review — new episodes return this fall, so stay tuned!

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Ready to enrich your menopause journey?

Connect with Dr. Jessica Ritch through Facebook, Instagram, and TikTok for more free resources on menopause!

And JOIN OUR MAILING LIST to get early access to new episodes!📩
Sign up now: 🔗 https://tinyurl.com/enritched

Are your New Year’s resolutions already collecting dust? If your big goals have faded into the background, this episode is for you.

As women navigating midlife and menopause, it’s easy to slip into survival mode and lose sight of the habits that truly support our well-being. That’s why I’m so excited to welcome back licensed clinical social worker and psychotherapist Deborah Marcus Stayman. You may remember Debbie from our earlier episodes on overwhelm and empty nesting - today, she’s here to help us build healthy habits that actually stick.

We’re unpacking the real reasons habits fall apart (Hint: It’s not just willpower!), and how to use self-awareness, journaling, and behavior-based tools to reclaim your time and energy. Debbie walks us through a practical habit assessment and introduces techniques like the 10-minute rule and implementation intentions to make change not just possible - but doable.

This could be your empowering midlife reset... Tune in now and start reshaping your routines with intention. 🎧

💬 If you loved this episode, please rate, review, and share it with a friend who could use a mindset boost this season.

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Get in touch with Deborah Marcus Stayman:
305-902-7662
[email protected]

Website: https://www.deborahmarcus-stayman.com/

LinkedIn: https://www.linkedin.com/in/deborah-marcus-stayman-a56a2bb9/