Starting hormone replacement therapy can feel both exciting and overwhelming. What should you expect? How do you find the right provider? Which delivery method is best? And how long does it take before you actually start feeling better?

In this episode of Perimenopause Simplified, Claudia Petrilli walks you through what the HRT journey can look like, from finding a hormone-savvy provider to understanding different delivery methods and the importance of starting low and going slow.

Claudia discusses why simply finding someone who can prescribe HRT isn't always enough, what questions to ask when interviewing a provider, and why finding the right dose and combination of hormones can take some patience and fine-tuning.

She also breaks down progesterone, estrogen, testosterone, DHEA, and several different delivery options, including patches, creams, pills, troches, injections, and pellets. Plus, she shares some of her own experiences with HRT, including the changes she noticed when starting testosterone and the difference estrogen made for her period-related body aches.

If you're considering HRT or have already started and aren't sure what to expect, this episode will help you better understand the process and feel more prepared to advocate for yourself.

• How to find an HRT provider
• Different deliveries of hormone replacement therapy
• Why hormone injections and pellets are not recommended
• Side effects of hormone replacement therapy
• Progesterone hormone replacement therapy
• Estrogen hormone replacement therapy
• Testosterone & DHEA hormone replacement therapy

Sources:

Women's International Pharmacy

Institute of Bioidentical Medicine (IOBIM)-trained providers

The Academy for Preventive and Innovative Medicine (Worldlink Medical)

Institute for Functional Medicine

Carol Petersen, RPh, CNP

Dr. Phyllis Bronson

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To learn about hormone therapy, grab Claudia's FREE resource: 3-Day HRT Crash Course. In just 3 quick emails, you'll learn:

📌 What HRT is + how it works to improve symptoms 📌 The different types + how to choose for you 📌 Common mistakes (and how to avoid them)

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Confused about when to start hormone replacement therapy? You're not alone. In this episode of Perimenopause Simplified, we're cutting through the mixed messages and breaking down when to consider starting HRT, what symptoms to look out for, and how to know if it's the right move for you.

If you're in your 40s and feeling dismissed, overwhelmed, or unsure where to begin…this one's for you.

We cover:

• Why hormone replacement therapy (HRT) is so confusing and what's changed since the 2002 WHI study
• The difference between perimenopause and menopause & why that matters for HRT timing
• Common early symptoms that may signal hormone shifts (and which hormone to start with first)
• When estrogen might be added - it's earlier than you think
• The risks of waiting too long to start HRT
• Why and when I started HRT myself

Sources:

Hormone Therapy & Cardiovascular Disease: The Role of Timing

Hormone Therapy & Cognition

Prevention of Osteoporosis

NAMS Hormone Therapy Position

To learn about hormone therapy, grab Claudia's FREE resource: 3-Day HRT Crash Course. In just 3 quick emails, you'll learn:

📌 What HRT is + how it works to improve symptoms 📌 The different types + how to choose for you 📌 Common mistakes (and how to avoid them)

Connect with Claudia:

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Inquiries

Free resources:

👉Perimenopause Daily Checklist

👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy

Blood sugar and carbohydrates can feel incredibly confusing—especially in midlife, when changes in estrogen, muscle mass, sleep, stress, and body composition can affect metabolic health.

In this episode, we're breaking down what your glucose, HbA and fasting insulin actually tell you, why you don't need to fear carbohydrates, and why constantly chasing a perfectly flat glucose curve may be doing more harm than good.

• What "blood sugar balance" means—and why glucose spikes aren't always bad
• Why carbs aren't the enemy and how to build meals with all macronutrients
• How stress, under-eating, exercise, poor sleep, and midlife hormone changes can affect glucose regulation
• Why building muscle, moving regularly, eating enough, and looking at lab trends over time matter more than obsessing over one number or wearing a glucose monitor

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized, private coaching experience for women 40+ who are tired of conflicting advice and want a clear plan tailored to their body.

Apply HERE. ⏰August enrollment ends soon!

Connect with Claudia:

Website

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Free resources:

👉Perimenopause Daily Checklist

👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy

Walking is one of the simplest—and most underrated—ways to support your health after 40. In this episode, we're talking about how daily walking can benefit cardiovascular health, metabolism, stress, sleep and your circadian rhythm, plus how to get more steps into your day without adding another "workout" to your schedule.

We'll cover:

• Why 7,000 steps a day may be a more meaningful target than 10,000

• How walking supports metabolic and cardiovascular health

• Why outdoor walks and natural light can benefit your circadian rhythm and sleep

• Simple ways to build walking into your day—even if you're busy, tired or sedentary

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized coaching experience for women 40+

who are tired of conflicting advice and want a clear plan that actually fits their body. Learn more + apply HERE.

Check out the FitBit I use to track steps HERE!

https://pmc.ncbi.nlm.nih.gov/articles/PMC10051082/ https://www.sciencedaily.com/releases/2025/07/250726234359.htm https://pmc.ncbi.nlm.nih.gov/articles/PMC12077053/

Connect with Claudia:

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Free resources:

👉Mini Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters)

👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy

Are you tracking the right things for your health or just the things that create more stress?

In this episode, I'm sharing exactly what I track as a women's health coach over 40, what I intentionally ignore, and how focusing on the right health data can help you make better decisions about your nutrition, workouts, hormones, and overall well-being.

• The health metrics I actually track each week (and why)
• How to use data without becoming obsessive
• Why trends matter more than one-off numbers
• How tracking the right things can help you make smarter health decisions

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized coaching program for women 40+ ready to stop guessing, get a clear plan tailored to their needs, and start feeling like themselves again. Learn more + apply HERE.

Check out my FitBit Inspire HERE!

Connect with Claudia:

Website

YouTube

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Facebook

Inquiries

Free resources:

👉Mini Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters)

👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy

Between supplements, protocols, and influencers all claiming to have "the answer," it's easy to end up more overwhelmed than when you started — chasing what worked for someone else instead of what your own body actually needs.

In this episode, I'm sharing why I took a few weeks off from the podcast, what my twice-a-year business audit taught me about the difference between noise and real data, and how that exact same principle applies to your health in perimenopause.

You'll learn:

• Why chasing what worked for someone else usually leaves you busier, not better

• What my own business data taught me about where real results actually come from

• Why testing that matters (bloodwork, minerals, and your whole picture) beats trends

• How nutrients work like the foundation of a house: skip them and nothing else holds

• What it actually takes to make progress consistently, instead of spinning your wheels

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized coaching program for women 40+ ready to stop guessing, get a clear plan tailored to their needs, and start feeling like themselves again. Learn more + apply to be considered HERE.

Connect with Claudia:

Website

YouTube

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Facebook

Inquiries

Free resources:

👉 15-Minute Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters)

👉 3-Day HRT Crash Course

While providers often dismiss it, weight gain on HRT is a real experience for many. In this episode, Claudia explains why it happens, which hormones play a role, and what you can do to support your metabolism in midlife.

What you'll learn in this episode:

• How progesterone can sometimes trigger water retention (even though it's a diuretic)
• Why estrogen balance matters for fat distribution, insulin sensitivity, and fluid shifts
• The risks of too much testosterone and how it impacts weight and symptoms
• The natural metabolic changes over 40 that make weight management harder
• Key nutrition strategies: prioritizing lean protein, fiber, and smart carbs while watching hidden calories from fats
• The importance of gut health, daily detox, and pooping regularly for hormone balance

Links Mentioned:

Ep. 67: Understanding Cortisol After 40: Why You Need It, Why It Becomes Imbalanced & What To Do About It

Ep. 78: Undereating After 40: The #1 Habit Wrecking Your Hormones & Metabolism

Progesterone Therapy & Thyroid Function

Walking 7000 Steps a Day

Oura Ring

Optim Ring

Pedometer to Track Steps

Optimizing Adult Protein Intake

Protein has become one of the biggest nutrition buzzwords, but are women over 40 focusing so much on protein that they're forgetting about carbs and fiber?

In this episode, I'm breaking down how much protein women really need in midlife, why protein matters for muscle, metabolism, blood sugar and healthy aging, and why carbohydrates aren't the enemy.

You'll learn:

• Why protein needs often increase after 40 • How much protein we typically recommend for women in midlife • Why carbs are important for energy, recovery, and muscle growth • The role of fiber in digestion, blood sugar balance and estrogen metabolism • What to expect when increasing protein and carbohydrates

🔥Want a simple, sustainable approach for better energy, sleep & strength after 40? My new 6-week live program, Midlife Body Rebuild, is open for enrollment! JOIN NOW to get founding member pricing + special bonuses until July 3rd.

FREE RESOURCE:

Perimenopause Daily Checklist

CONNECT WITH CLAUDIA:

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Frustrated because you're eating healthy, exercising, and still gaining weight after 40? Many women in perimenopause feel like their body suddenly stopped responding to the things that used to work. In this episode, Claudia breaks down some of the common reasons women gain weight in midlife - even when they're trying hard to "eat clean."

If you've been wondering why you feel more inflamed, puffy, hungry, tired, or stuck in your body after 40, this episode will help you understand what may actually be going on. We cover:

• Why eating healthy doesn't always lead to weight loss after 40 • Hidden nutrition mistakes (healthy salads, smoothies, nuts & snacks) • Why under-eating protein and carbs can backfire in midlife • The connection between hormones, muscle & weight gain • Why skipping meals and exercising more may be making things worse

🔥Want a realistic plan for better energy, mood & strength after 40? My new 6-week live program, Midlife Body Rebuild is open for enrollment! JOIN NOW to get founding member pricing + special bonuses until July 3rd.

FREE RESOURCE:

Perimenopause Daily Checklist

CONNECT WITH CLAUDIA:

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Inquiries

SHOP:

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LOVE THE SHOW?

Please subscribe, leave a rating & review, and share with others – it really helps our show get seen by more women who need support!

Working out but not seeing results after 40? Feeling frustrated that your body seems to be changing despite eating "healthy" and exercising?

In this episode, I'm breaking down the biggest reasons your workouts may not be working in midlife: from too much cardio and not enough muscle…to under-fueling, fear of carbs, shifting hormones, poor recovery, and unrealistic expectations.

In this episode:

• Why too much cardio may be working against you
• The importance of building muscle after 40
• Under-eating, fear of carbs & metabolism shifts
• Hormone changes, sleep & recovery
• What actually matters for results in midlife

🔥Want a smarter approach to body composition after 40? My new 6-week live program, Midlife Body Rebuild, opens soon! JOIN WAITLIST to get founding member pricing + special bonuses.

MENTIONED IN THIS EPISODE:

Ep. 110. Why You Have No Motivation in Perimenopause (What Most Coaches Get Wrong)

FREE RESOURCE:

Perimenopause Daily Checklist

CONNECT WITH CLAUDIA:

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SHOP:

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LOVE THE SHOW?

Please subscribe, leave a rating & review, and share with others – it really helps our show get seen by more women who need support!