Brain fog. Joint pain. Sleepless nights. Poor recovery after workouts. These are some of the most common complaints I hear from women in perimenopause — and most of them are told there's nothing they can do, or handed a solution that doesn't address the root.

In this episode, I sit down with my friend Theresa, who works with InLight Therapy — a company with over 40 years in the light therapy space — to talk about red light therapy: what it actually does at the cellular level, and why it may be one of the most underused tools for women navigating midlife.

Theresa walks us through the science in plain language — how red and near-infrared light interact with your cells, why that matters when estrogen is declining, and how she uses it personally before workouts, for sleep, for inflammation, and for her brain. We cover sleep and circadian rhythm, inflammation and joint health, cognitive function, muscle recovery, and more. And she shares her own perimenopause story — because the science always lands better when it's grounded in real experience.

📩 Want to learn more or connect with Theresa directly? Reach her at [email protected]

Welcome back to Menopause Unmuted, the podcast where we have honest conversations about perimenopause, menopause, and beyond. This is a space where science, personal stories, and practical solutions come together so women can feel informed, supported, and never alone in this transition. I'm your host, Dr. Erika Pimentel, menopause coaching specialist, personal trainer, nutrition educator — and a woman who has been right where you are.

Today's episode is one that feels very personal to me because my guest is someone I actually worked out with. Stephanie is a dear friend, a workout buddy, and the owner of Golden Travel — a travel company built around a true passion for helping people explore the world stress-free. But what I love about Stephanie is that she came into strength training with zero background in it, and watching her discover what her body was actually capable of was one of those moments that reminds me exactly why I do this work.

In today's conversation, we are talking about something that doesn't get enough attention — what it looks like to be at the edge of perimenopause when you're not sure it's even started yet. Stephanie lives with PCOS, which adds a whole other layer to the hormonal picture, and we get into how PCOS and perimenopause intersect, why strength training is one of the most powerful tools women can use to support insulin sensitivity, and what it actually feels like to navigate all of this when the information out there is confusing and contradictory.

Because the more informed you are going into this transition, the less alone — and the less blindsided — you're going to feel. Let's dive in.

In this episode of Menopause UnMuted, I’m joined by my 23-year-old daughter for a deeply personal conversation about women’s health across generations.

We talk about her experience navigating a POTS diagnosis, the challenges many young women face trying to feel heard within the healthcare system, and the role hormones can play in symptoms that are often misunderstood or overlooked.

One of the most powerful parts of this conversation is her perspective on self-advocacy — learning to ask questions, stay curious about your health, keep up with annual check-ups, and continue pushing for answers even when the process feels frustrating or dismissive.

We also discuss healthcare access for women today, and why empowering younger generations with knowledge about their bodies earlier in life matters more than ever.

This conversation is a reminder that women’s health education cannot start in midlife. It needs to start much sooner.

If you feel like your body stopped responding in perimenopause — despite eating well, exercising, and doing everything that used to work — this episode is for you.

In this conversation, I bread down some of the biggest myths around midlife weight gain, metabolism, cardio, protein, sleep, and hormone therapy — and explains what’s actually happening in the body during perimenopause.

This is not about more restriction or more discipline.

It’s about understanding your body differently, supporting your metabolism through strength, recovery, and nourishment, and letting go of outdated advice that no longer serves women in midlife.

Disclaimer: This podcast is intended for educational and informational purposes only and does not replace individualized medical advice, diagnosis, or treatment. Please consult your healthcare provider before making changes to your nutrition, exercise, supplements, or medical care.

In this episode of Menopause UnMuted, I’m joined by my friend Niki, who shares her experience navigating early perimenopause in her 30s and reaching menopause in her early 40s — a journey that is far less common, yet incredibly important to understand.

We talk openly about what it felt like to experience hormonal changes much earlier than expected, how confusing and isolating it can be, and what she wishes she had known at the time.

This conversation also dives into an important and often overlooked topic: brain health in midlife.

We discuss:

• The role of estrogen in cognitive function and brain health
• The connection between menopause and risk for cognitive decline and Alzheimer’s disease
• Why early awareness and proactive strategies matter

We also talk about what women can do to support their brain during midlife, including lifestyle habits, exercise, and the importance of understanding your hormonal health.

Niki shares her current decision to transition into hormone replacement therapy (HRT), and we discuss how women can approach this option in a more informed and individualized way.

If you’re interested in learning more about brain health during menopause, a great resource is the book The Menopause Brain by Lisa Mosconi, which offers deeper insight into how hormonal changes impact the brain and what you can do to support cognitive health.

If you’ve ever wondered:

• What early perimenopause looks likeHow hormones impact brain health

• Or what steps you can take to protect your long-term health

This episode will give you both perspective and practical insight.

The face mask that Niki recommend on this podcast is called LC-dollda.

In this episode of Menopause UnMuted, I share my personal journey through early perimenopause and how everything began for me at age 36.

From relentless insomnia and hot flashes to brain fog and hormonal changes that left me feeling unlike myself, I open up about how these symptoms affected my daily life — and how they pushed me to start educating myself on what the female body truly needs during this transition.

This episode is about learning to adapt my nutrition, fitness, recovery, and overall approach to health to support my changing midlife physiology instead of continuing to fight against it.

Welcome to Menopause UnMuted — the podcast breaking the silence around women’s midlife health.

In this introductory episode, I share why I created this space and the mission behind these conversations. This podcast is where evidence-based education meets unfiltered conversations about perimenopause, menopause, and everything women experience during this transition.

Through real stories, expert insight, and honest discussions, women come together to share their experiences with symptoms, hormones, weight changes, sleep disruption, brain fog, strength, mental health, and navigating midlife in a body that suddenly feels different.

My hope is that Menopause UnMuted becomes a space where women realize they are not alone — a community where we learn, share, support one another, and move through this transition together.