Perimenopause Simplified

In this short, reflective episode, Claudia gets real about the power of gratitude–especially during the chaotic, emotional, and overwhelming season of perimenopause.

If you're a busy, driven woman over 40 navigating hormone changes, aging parents, anxiety, or a constant sense of "not enough," this episode is your reminder to pause, breathe, and reframe.

Learn how gratitude isn't just a feel-good practice; it's a brain-changing tool that helps you feel more grounded, clear, and connected.

In this episode, you'll hear:

• Why midlife women are more vulnerable to stress and comparison (01:01)
• Claudia's personal reflection of chasing "enough" in her 30s (01:44)
• How gratitude physically rewires the brain (04:30)
• Why modern convenience makes this the easiest time to be alive–and yet the hardest on our nervous systems (05:27)
• How HRT helped improve Claudia's mood & overall outlook on life (07:43)
• A simple 30-day gratitude practice you can start today (08:28)

To learn about hormone therapy, grab Claudia's brand new, FREE resource: 3-Day HRT Crash Course HERE. 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)

Source: The effects of gratitude expression on neural activity

To connect with Claudia Petrilli:

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FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

About 15% to 50% of perimenopausal women may experience anxiety, often accompanied by depression, insomnia, and forgetfulness.

In fact, anxiety is one of the main symptoms women reach out to me about.

But unfortunately, a lot of healthcare providers aren't addressing the underlying imbalances associated with anxiety, besides thoughts, mindset, and/or trauma. And of course these things should be addressed, but there's more to the story...

In this episode, we covered:

• Anxiety in perimenopause
• Hormone changes that cause anxiety
• Why progesterone is your best friend
• What to know about copper
• Vital food & lifestyle changes to make
• Some supplements to consider

Matcha I love: https://amzn.to/4aQjAXv

Perimenopause HRT Roadmap Course - Learn the ins and outs of hormone replacement therapy, get empowered with easy-to-understand information & gain confidence to advocate for yourself and get the support you need!

https://www.acog.org/womens-health/experts-and-stories/the-latest/mood-changes-during-perimenopause-are-real-heres-what-to-know

https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder

https://www.fda.gov/consumers/womens-health-topics/women-and-anxiety

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10086901/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10517880/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8080935/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9577631/

https://www.niddk.nih.gov/health-information/health-statistics/digestive-diseases

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4872422/

https://www.sciencedirect.com/science/article/abs/pii/S0278262602005304

To connect with Claudia Petrilli:

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FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

If you're a woman in your 40s who feels constantly anxious, moody, and mentally fried, it might not just be your hormones.

In this episode of Perimenopause Simplified, I unpack one of the most overlooked hormone disruptors in midlife: overstimulation.

From non-stop group chats to cluttered homes to the pressure to keep up on Instagram, our nervous systems are bombarded 24/7… and it's silently wrecking our hormone balance, our energy, and our mood.

I'm sharing my personal experience with digital burnout, why I've scaled back communication in my business and life, and how overstimulation is keeping so many midlife women stuck in survival mode – even when they're doing "all the right things."

You'll learn:

• Why constant notifications, group texts & social media are wrecking your nervous system
• How overstimulation fuels hormone imbalances, fatigue, and mood swings
• The connection between overconsumption – digital and material – and midlife burnout
• Why boundaries, white space, and rest aren't luxuries; they're medicine
• The real reason "more stuff" isn't making you happier (and what to do instead)
• How we help women simplify and reset inside The Perimenopause Method using testing, lifestyle shifts, and emotional recalibration

⏰The Perimenopause Method is open for enrollment! Learn more about how to work with me and my team HERE for highly personalized support, advanced testing & evidence-based midlife education – without the fluff.

To connect with Claudia Petrilli:

Instagram

Facebook

YouTube

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

Estrogen often gets a bad rap, but it's one of the most powerful and protective hormones in a woman's body, especially in midlife. In this episode of Perimenopause Simplified, we're unpacking what estrogen does, how it changes after 40, and what you need to know about supporting it through perimenopause and beyond. Whether you're dealing with brain fog, vaginal dryness, or mood swings, this episode will help you understand whether low estrogen might be at play – and what you can do about it.

We also dive into hormone replacement therapy (HRT), the different forms of estrogen available, and why progesterone is essential if you choose to supplement. Estrogen isn't the enemy; let's set the record straight.

What's covered in this episode:

• The benefits of estrogen for your brain, heart, bones, and mood
• How estrogen levels fluctuate and decline during perimenopause and menopause
• Signs and symptoms of low estrogen vs. estrogen excess
• When to consider estrogen HRT and the different types (patches, gels, Biest & more)
• Why progesterone is needed when taking estrogen HRT
• How to support healthy estrogen detoxification through liver, gut, and lifestyle strategies

Link Mentioned:

Ep. 31: How Endocrine Disruptors Impact Perimenopause

For a deeper dive into estrogen, listen to Ep. 36: Estrogen: Why We Love It & Need It w/ Jill Chmielewski, RN, BSN

🧐Got questions about perimenopause? You're in luck! I'm hosting a (free) Live Q&A: Ask Me Anything About Perimenopause!

🗓️ Save the date: June 18th at 3 pm EST / 12 pm PST and CLICK HERE to save your spot.

Can't attend live? No problem? Submit your questions ahead of time and we'll send out a replay.

FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

To connect with Claudia Petrilli:

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Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

In this episode of Perimenopause Simplified, we're diving deep into cortisol, the stress hormone that plays a significant role in our health, especially for women over 40.

If you've been feeling exhausted, anxious, or wired at night, it's time to understand what might be going on with your cortisol levels. Cortisol can become dysregulated during perimenopause, making stress management even more crucial, as your body's hormonal landscape shifts.

Tune in to learn how to support your cortisol, manage stress, and feel your best during this transitional phase of life.

What's covered in this episode:

• What cortisol is and why it's essential for your survival
• How chronic stress and hormone fluctuations in perimenopause can disrupt cortisol
• Why cortisol testing may not give you the full picture and the symptoms to recognize
• The impact of poor sleep, blood sugar imbalance, and stress on your cortisol levels
• Simple, actionable tips to support your nervous system and optimize circadian rhythm
• Why trauma and feeling unsafe in your body can cause cortisol issues and how to heal

🧐Got questions about perimenopause? You're in luck! I'm hosting a (free) Live Q&A: Ask Me Anything About Perimenopause!

🗓️ Save the date: June 18th at 3 pm EST / 12 pm PST and CLICK HERE to save your spot.

Can't attend live? No problem? Submit your questions ahead of time and we'll send out a replay.

Links Mentioned:

Episode 65: The Missing Piece Behind Anxiety, Fatigue & Weight Gain: Your Nervous System

Episode 66: Feeling Burnt Out in Your 40s? Here's What Your Body Actually Needs

Blue Light Blocking Glasses Viva Rays

Filter Optix

To connect with Claudia Petrilli:

Instagram

Facebook

YouTube

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

Feeling more tired, anxious, or irritable in your 40s—but still pushing through like you always have? In this episode, Claudia shares why the "hustle mode" that may have worked in your 30s starts to backfire in perimenopause–and what to do instead.

She opens up about the personal changes she's made to her daily and weekly rhythm, and walks you through 5 simple, doable practices to help you preserve energy, regulate your nervous system, and feel more like yourself again.

This isn't about doing nothing. It's about moving through life with intention, clarity, and ease, especially in a body that's changing.

In this episode, you'll learn:

• Why women in their 40s become more stress-sensitive
• How pushing through, over-scheduling, and constant "doing" impacts your symptoms
• Real-life shifts Claudia made to stop burning herself out (and how you can too)
• 5 simple practices to reduce anxiety, feel more grounded, and prioritize what matters
• How pleasure, nature, and movement support hormonal health in midlife
• A reframe on slowing down as a strategy for productivity and well-being

💗Learn about Perimenopause Intensive, Claudia's 8-week private coaching package for women ready to take action HERE. Limited spots available.

Links Mentioned

Episode 65: The Missing Piece Behind Anxiety, Fatigue & Weight Gain: Your Nervous System

Melissa Woodard

To connect with Claudia Petrilli:

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Facebook

YouTube

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

If you're feeling anxious, exhausted, gaining weight, and like nothing is working anymore, this episode is for you. These symptoms aren't just about hormones; they're often signs of a dysregulated nervous system. In this episode, Functional Health & Integrative Nutrition Coach Claudia Petrilli, breaks down how your nervous system impacts hormones, metabolism, sleep, mood, and more during perimenopause.

You'll learn why so many women over 40 feel stuck in survival mode and what you can start doing right now to calm your nervous system, reclaim your energy, and feel like yourself again.

In this episode, we cover:

• Why your nervous system matters more than ever in midlife
• How chronic stress affects cortisol, thyroid, estrogen, and progesterone
• Why feeling "tired but wired" is a sign your body is stuck in fight-or-flight
• How trauma wires your system for stress
• What a healthy cortisol rhythm should look like (and how to support it)
• 5 simple ways to regulate your nervous system today

💗Learn about Perimenopause Intensive, Claudia's 8-week private coaching package for women ready to take action HERE. Limited spots available.

Episode 57. Releasing Trauma in Midlife: How Your Subconscious Shapes Your Health w/ Jennifer Ragazzo

To connect with Claudia Petrilli:

Instagram

Facebook

YouTube

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

In this raw and empowering episode of Perimenopause Simplified, we're diving into one of the most overlooked, yet powerful ways to support your health in midlife: sex.

From the hormonal magic of oxytocin to the emotional benefits of intimacy, I'll share how good sex can actually help ease perimenopause symptoms—while also addressing the very real challenges modern couples face when it comes to connection.

I'll also open up about a dry spell in my own relationship, and how we found our way back to each other. Whether your libido is MIA or you're craving deeper connection, this episode is for you.

You'll learn:

• How oxytocin release during sex can lower cortisol and reduce perimenopause symptoms
• Why connection and pleasure are essential forms of self-care in midlife
• The difference between responsive vs. spontaneous desire—and why it matters
• How shame, judgment, and silence impact intimacy in long-term relationships
• Real talk about what happens when couples stop making time for sex
• Simple ways to rebuild emotional and physical connection with your partner

Links mentioned:

The Difference Between Spontaneous and Responsive Sexual Desire

Vanessa Marin Therapy

Sex Talks Book

Vanessa Marin On Mel Robbins

Jake Woodard

Episode 56. Reignite Desire & Skyrocket Pleasure in Midlife with Susan Bratton

Sources:

https://pubmed.ncbi.nlm.nih.gov/14675803/

https://drlindseyberkson.com/oxytocin-new-hormonal-kid-clinical-block/

https://www.sciencedirect.com/science/article/abs/pii/S0924933810701553

https://www.sciencedirect.com/science/article/pii/S0306987719312575

https://pubmed.ncbi.nlm.nih.gov/23430983/

To connect with Claudia Petrilli:

Instagram

Facebook

YouTube

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

In this episode of Perimenopause Simplified, Claudia dives deep into vaginal health during midlife, an often overlooked but essential part of overall well-being. Learn how hormonal shifts impact vaginal tissue, pH, and infection risk, and get practical, evidence-based solutions to support comfort, confidence, and intimacy. Whether you're experiencing dryness, odor, or recurring UTIs, this episode breaks down both hormonal and non-hormonal tools that can help you feel like yourself again.

In this episode, you'll learn:

• How declining estrogen affects vaginal tissue, moisture, and pH balance
• Why changes in pH can increase UTIs, bacterial vaginosis, and yeast infections
• The benefits and safety of vaginal estrogen for all women
• Non-hormonal options like DHEA, hyaluronic acid, and clean OTC products
• Key nutrients and supplements that support blood flow and tissue health
• How vaginal rejuvenation tools (like medical vibrators) improve circulation and elasticity

Links mentioned:

Ep. 62: Perimenopause + Your Pelvic Floor: Fix Leaks, Pressure & Pain w/ Christina Walsh, PT

Dr. Rachel Rubin

EWG Skin Deep

Glow Below

Nitric Oxide

Foria Wellness

Joylux Red Light

Mv.health

Sources:

Nitric Oxide Study

Vitamin E Study

To connect with Claudia Petrilli:

Instagram

Facebook

YouTube

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

On this week's episode of Perimenopause Simplified, Claudia is joined by Christina Walsh, a New Orleans mama of two, physical therapist, published researcher, and cofounder of Tighten Your Tinkler–a pelvic floor rehab method designed specifically for women.

Christina knows firsthand what it's like to live with pelvic floor dysfunction–and how to heal naturally, without kegels or invasive devices. Together, we dig into what every woman 35+ needs to know about pelvic floor health in perimenopause.

• What exactly is the pelvic floor and why it matters in your 40s+
• Common symptoms of a weak pelvic floor (i.e. bladder leaks, heaviness, pain, urgency)
• How hormone changes in perimenopause impact your pelvic floor
• The connection between pelvic floor health and intimacy
• Why Christina says kegels aren't the answer (and what to do instead)
• Simple, non-invasive strategies to restore strength and function—at home

Whether you're dealing with leaks, pressure, prolapse, or pain during sex, this episode is for you!

Website: https://www.tightenyourtinkler.com

Signature Program: Tighten Your Tinkler (Save $50 with coupon code: CLAUDIA)

Instagram: https://www.instagram.com/tighten.your.tinkler/

YouTube: https://www.youtube.com/@tightenyourtinkler

Tighten Your Tinkler Quiz

10-minute Decompression Exercise

Squatty Potty

To connect with Claudia Petrilli:

Instagram

Facebook

YouTube

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes

FREE GIFT: Perimenopause Daily Checklist

WORK WITH US: The Perimenopause Method

BOOK A CLARITY SESSION: Perimenopause Clarity Session

HRT COURSE: Perimenopause HRT Roadmap

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!