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Making big lifestyle changes in midlife can feel overwhelming, especially during the transition through menopause. This is why the science of behavior change consistently points to the power of small, sustainable steps. Research shows that when goals are broken down into manageable pieces, women are more likely to stick with them, build confidence, and create lasting change. Instead of relying on willpower or the "all or nothing" approach, starting small creates momentum that compounds over time, leading to measurable improvements in health, mood, and resilience.

In this episode of the Health Trip Podcast, I give you three steps to consider using to make new healthy habits stick for the long haul. For women in midlife, this approach isn't just about building healthier habits—it's about reshaping your future health trajectory. Small steps reduce overwhelm, align with your values, and build a foundation of confidence. The result is a lifestyle that not only eases menopausal symptoms but also supports long-term health, longevity, and quality of life.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Stay connected with JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

This episode dives into one of the most overlooked areas of women's health: the connection between menopause and metabolic health.

My guest and I unpack why so many women experience midlife weight gain, insulin resistance, and blood sugar changes—even when they've always lived a healthy lifestyle. Research shows that menopause itself increases the risk of higher fasting glucose, abdominal fat, and even diabetes.

Joining me is Dr. Catherine Johnson, founder of My Precision Medical Care, a Board-Certified Obesity and Emergency Medicine physician with advanced training in menopause, functional medicine, and precision medicine. With 25+ years of experience, she helps women improve metabolic health, hormones, and longevity.

We'll cover:

What metabolic health really means in midlife

Early red flags of insulin resistance in women

The role of hormones (estrogen, thyroid, cortisol) in metabolism

How lifestyle, genetics, and menopause interact

Best nutrition, sleep, and stress strategies for metabolic health

When to consider medical therapies like GLP-1s or metformin

How precision medicine and personalized care help women thrive

If you've ever felt like you're doing everything right but still can't manage weight, energy, or blood sugar, this episode will give you clarity and actionable solutions.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Learn more about Dr. Catherine Johnson:

Website: https://myprecisionmedicalcare.com/

IG: @precisionmedicalcare

FB: @precisioncaremedical

Resources: https://www.thewisdomstudy.org/

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Starting new healthy habits in midlife can feel overwhelming—whether it's eating better, exercising, getting enough sleep, managing stress, or keeping up with supplements and doctor visits. In this episode of the Health Trip Podcast, I share three simple, practical strategies to cut through that overwhelm and make lasting changes without relying on willpower or perfection.

You'll learn how to:

Start small and specific so your goals feel achievable.

Tie new habits to routines you already have (habit stacking).

Shift from pressure to intention, so you build progress without guilt.

These science-backed strategies help you create consistency and confidence in your health journey. If you're feeling stuck, pick just one tip to try this week. Small steps add up to real change.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Create Your Menopause Health Equation.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Each of us has a unique health equation—a personal formula made up of the choices, habits, and influences that shape our well-being. At its core are the pillars of health: sleep, exercise, nutrition, stress management, and community. Add in the medications or supplements you may need, the daily lifestyle practices that ground you, and you begin to see how all the pieces work together. To make the equation even more complete, it's important to recognize factors like financial health, sexual health, family history, and genetics. These aren't side notes; they directly impact how resilient, energized, and vibrant we feel over the years.

Midlife offers a powerful opportunity to explore your own health equation. This stage of life often shines a light on areas we've overlooked, and it invites us to move beyond just surviving into truly thriving. By getting curious about how your unique combination of factors influences your healthspan and longevity, you can begin to design a plan that's not only sustainable but also deeply supportive of the life you want to live. Health coaches are trained with science-backed strategies to walk alongside our clients with empathy and compassion while we explore the possibilities together. It's hard work, but the most rewarding.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Stay connected with JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Hair loss affects more than 30 million women in the U.S., and for many, it becomes especially noticeable during midlife and menopause. In this episode, I deep dive into why hair loss happens, the science behind different types of female hair loss, and what you can do to support healthy growth from the inside out.

You’ll learn:

The 3 phases of hair growth (anagen, catagen, telogen) and what happens when the cycle is disrupted.

The most common causes of midlife hair loss come from hormonal changes in menopause to stress, autoimmune conditions, nutrition, and genetics.

Why midlife women are most susceptible, and how symptoms can be connected to sleep, stress, and metabolic health.

The role of health coaching is to help you create a strong, healthy foundation for hair growth through nutrition, stress management, restorative sleep, and sustainable movement.

This episode is designed to help women in midlife understand the root causes of hair loss and discover how working with a health coach can be game-changing. By focusing on the whole picture — your unique health equation — you can reclaim not just your hair health, but your energy, confidence, and resilience.

If you’ve been wondering how to manage hair thinning in menopause, or want to know the best lifestyle and nutrition strategies for midlife women, this conversation is for you.

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook.

Save on the Lasercap red light therapy caps- JFW is a distributor. Email [email protected] to find out more.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

This episode is about the science and power of personalized nutrition, supplements, and navigating menopause with renowned nutrition scientist Dr. Deanna Minich. If you're navigating perimenopause or post-menopause, this conversation is packed with insights on how food, macro and micronutrients, and lifestyle choices can impact everything from hair loss and weight gain to brain fog, gut health, skin changes, and low libido.

We explore how to create a personalized, evidence-based approach to menopause nutrition—one that supports both immediate symptom relief and long-term health, including hormone balance, inflammation, and healthy aging.

Dr. Minich, Chief Science Officer at Symphony Natural Health and author of The Rainbow Diet, brings over 20 years of experience in functional medicine, clinical research, and the dietary supplement industry. She shares what the latest science says about turmeric, omega-3s, melatonin, magnesium, and other supplements—and how to use them wisely.

Whether you're just starting perimenopause or well into post-menopause, this episode will help you understand how nutrition and targeted supplementation can become powerful tools in your midlife health strategy.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Learn more about Dr. Deanna Minich:

Website: www.deannaminich.com

Certification Program: www.foodandspirit.com

Whole Detox: www.whole-detox.com

FB: @DeannaMinich

IG: @DeannaMinich

YouTube: @foodandspirit

To purchase Femmenessence products, create your free account at Fullscript and enjoy a 20% savings on every purchase:

https://us.fullscript.com/login

Stay connected to JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

What if you could go back to your 20s or 30s and actually prepare for menopause? Most women aren't told that menopause doesn't just arrive overnight—it's the result of years of subtle hormonal shifts that begin much earlier than you think. This episode is especially important for women in their 20s, 30s, and early 40s who want to take control of their long-term health before symptoms show up.

Whether you're noticing early signs of hormonal change or simply want to build a solid foundation for the future, this conversation will help you understand how to prepare for perimenopause and menopause before they start. And if you have a daughter, niece, or friend in this age group, share this episode with her—it's never too early to get informed.

In this episode, we'll cover:

What premenopause really means and why it matters for women under 40

How birth control and menopause hormone therapy differ and why a nuanced, personalized conversation needs to be prioritized for every woman

The best lifestyle strategies for supporting energy and protecting mental health

What to expect during perimenopause and menopause—including symptoms you might miss

Steps to protect your brain, bones, muscle, and metabolism for decades to come

You'll walk away with actionable tools, a clearer understanding of your changing body, and the confidence to navigate every stage of midlife with strength and clarity.

Dr. Alicia Robbins, board-certified OB-GYN, certified menopause practitioner (MSCP), and founder of The Elm, a women's health practice in New York specializing in gynecology, hormones, sexual health, and longevity, joins the Health Trip Podcast to share her expertise. Dr. Robbins is also a diplomate of the American Board of Lifestyle Medicine and has been featured in Allure, Elle, The New York Times, National Geographic, and more.

This episode is a must-listen for women looking to get ahead of menopause, not just manage it when it arrives.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Learn more about Dr. Robbins:

Website: https://theelmgreenwich.com/

IG: @theelmgreenwich

FB: https://www.facebook.com/profile.php?...

Stay connected with JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: / jillfooswellness

Follow me on Facebook: / jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/heal...

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jil...

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness...

Episode #115 is all about diving into the midlife woman's brain—your most vital, complex, and vulnerable organ—and why protecting it matters more than ever. Here's a fact that doesn't get enough attention: two out of three people with Alzheimer's are women. And this isn't just about old age. The seeds of cognitive decline can start as early as your 40s—or even sooner.

We'll talk about:

• Why women are at greater risk for Alzheimer's and dementia

• The brain-hormone connection during menopause and midlife

• What you can do now to preserve memory, focus, and cognitive resilience

• How genes like APOE4 interact with lifestyle—and what that means

• How belly fat, or visceral fat. Affect cognition and brain health

• And the power of early, personalized prevention

My guest, Dr. Kellyann Niotis, MD, is the first fellowship-trained preventive neurologist in the world, specializing in risk reduction strategies for neurodegenerative disorders such as Alzheimer's Disease, Lewy Body Dementia, and Parkinson's Disease.

Dr. Niotis led the preventive neurology program within Dr. Peter Attia's medical practice, Early Medical, and managed the country's first Alzheimer's Prevention Clinic at Weill Cornell Medical College/NewYork-Presbyterian Hospital, where she developed research programs for Parkinson's and Lewy Body Dementia prevention. Her work has been published in several medical journals, including Neurology, Nature Mental Health, Frontiers of Aging Neuroscience, Aging and Disease, Movement Disorders, Journal of Alzheimer's Disease, Alzheimer's & Dementia, and Journal of the Prevention of Alzheimer's Diseas,e and has been presented at national and international conferences.

She is passionate about the budding medical space of preventive neurology, in particular pertaining to the advocacy of preventive neurology policy changes and making treatment & education more accessible to the masses. She has received numerous honors and awards, and her opinions have been featured in popular media outlets, including CNN.

Whether you're looking for tools to sharpen your brain today or you're thinking long-term about protecting yourself and your loved ones, this conversation is full of insight and hope.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Learn more about Dr. Niotis:

Website: https://drkellyannniotis.com/

IG: @drkellyannniotis

FB: @drkellyannniotis

Resources:

Lancet Commission Modifiable Risk Factor list:

https://www.thelancet.com/infographics-do/dementia-risk

Stay connected with JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations

As women move through perimenopause and postmenopause, desire can shift dramatically. When it comes to arousal and intimacy, the brain is your most powerful intimacy organ, especially for women. My guest today is Dr. Emily Jamea, nationally recognized sex and relationship therapist, clinical sexologist, and author of Anatomy of Desire. She walks you through the steps to finding your sexual flow state, which includes these five themes—sensuality, curiosity, adaptability, vulnerability, and attunement—that form the pillars of sexual flow. By practicing them, Dr. Jamea encourages individuals and couples to let go of performance pressure and co-create pleasure that feels effortless and deeply connected.

1. Sensuality

Fully inhabiting your body through the senses—touch, taste, smell, sight, sound—to ground yourself in physical pleasure. This presence reduces mental barriers and amplifies arousal.

2. Curiosity

Approaching sex with openness and wonder—about yourself, your partner, and new experiences—keeps passion alive. It balances familiarity with novelty to spark engagement.

3. Adaptability

Being flexible and responsive—tuning into changing needs, comfort levels, or sensations—creates a flow where both partners can meet each other in real time.

4. Vulnerability

Embracing emotional openness—sharing desires, insecurities, or boundaries—builds trust and allows a deeper, more surrendered intimacy.

5. Attunement

Achieving synchronicity—physically, emotionally, energetically—with yourself and your partner fosters unity and amplifies shared pleasure

Dr. Emily Jamea is an award-winning sex and relationship therapist and the USA Today best-selling author of Anatomy of Desire: Five Secrets to Create Connection and Cultivate Passion. She is a sought-after keynote speaker who presents nationally and internationally to diverse audiences, including educators, health and mental health professionals, corporate leaders, and the general public. Her expertise has been featured in Oprah Magazine, CNN, USA Today, NBC, and more. She offers online workshops as part of her mission to make her knowledge accessible to everyone. Dr. Jamea is an award-winning columnist for Healthy Women and was named as a 2025 Outstanding Woman in Medicine by The Arts of Healing Foundation. She hosts the Love and Libido podcast and writes for Psychology Today.

In this episode, we'll explore:

How desire changes during menopause

How to reconnect with your body and reframe pleasure

The role of brain-based arousal and flow in intimacy

Why midlife is the perfect time to rewrite your sexual story

Whether you're in a relationship or navigating solo, this episode will empower you to take ownership of your sexual well-being and pleasure, at any age.

Medical Disclaimer:

By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your own physician for any medical issues that you may be having. This entire disclaimer also applies to any of my guests on my podcast.

Learn more about Emily:

Website: https://emilyjamea.com/

FB: @dremilyjamea

IG: @dremilyjamea

Book: https://emilyjamea.com/home-page-2/

Stay connected with JFW:

Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videos

Follow me on Instagram: https://www.instagram.com/jillfooswellness/

Follow me on Facebook: https://www.facebook.com/jillfooswellness

Grab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-products

Enjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:

https://us.fullscript.com/welcome/jillfooswellness

Subscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook.

Schedule your complimentary 30-minute Zoom consultation here:

https://calendly.com/jillfooswellness/30-minute-zoom-consultations