What if menopause wasn’t something to “get through,” but a phase of life you could understand, support, and actually feel stronger in?

This week on Spark Me, Liz and Michele sit down with wellness educator and Master Menopause Now creator Adrien Cotton for a conversation every woman should hear. Together, they unpack the confusion surrounding perimenopause and menopause — from anxiety and sleep disruption to weight gain, vaginal dryness, and the feeling that your body is suddenly unfamiliar.

Adrien explains why so many women miss the early signs of perimenopause, how hormonal shifts often get mistaken for “just stress,” and why one of the most important steps after 40 may be finding a menopause specialist — not just relying on the OB-GYN you’ve had since your 20s. She also reframes menopause as more than a reproductive transition: it affects the brain, bones, muscles, mood, sleep, and long-term health.

The conversation also dives into Adrien’s Wellness Wheel — a practical framework built around sleep, stress resilience, strength training, nutrition, calendar systems, and small habits. Her message is refreshingly realistic: women do not need to overhaul their lives overnight. They need science-based tools, consistency, and support that actually fit real life.

If you’ve ever wondered whether your anxiety, night waking, weight changes, brain fog, or low energy could be connected to perimenopause — or if you simply want to feel stronger and more informed in this phase of life — this episode is a powerful place to start.

In This Episode You’ll Learn

• The difference between perimenopause and menopause, and why perimenopause can last for years
• Why anxiety is often one of the earliest and most overlooked signs of hormonal change
• The “core four” symptoms Adrien sees most often: sleep deprivation, vaginal dryness, stress, and weight gain
• Why women over 40 should consider seeking a menopause specialist
• How sleep quality affects emotional regulation, memory, muscle repair, and long-term brain health
• Why strength training becomes more important in midlife — and why heavier lifting matters
• How much protein women need to support muscle, brain, and overall health
• Why tiny, repeatable habits work better than trying to change everything at once
• How Adrien’s Wellness Wheel helps women build a practical roadmap for this stage of life

Resources From This Episode

Adrien Cotton - https://adriencotton.com/
Master Menopause Now - https://adriencotton.com/master-menopause-now/
The Wellness Wheel - https://www.headspace.com/mindfulness/wellness-wheel
menopause.org - https://menopause.org

Breath by James Nestor - https://www.mrjamesnestor.com/breath-book
Matthew Walker’s work on sleep - https://www.sleepfoundation.org/about-us/dr-matthew-walker

Keep Sparking

If this conversation resonated with you:

• Follow Spark Me wherever you listen to podcasts so you never miss an episode
• Share this episode with a friend who’s navigating perimenopause, menopause, or wondering why her body suddenly feels different
• Leave a rating or review — it helps other women in their second act discover the show
• Tag us when you’re listening and tell us: What’s one thing you wish someone had told you earlier about menopause?