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Do you ever catch yourself stuck in the same mental loops, replaying negative thoughts about your body, your energy, or your future? Science shows we think around 70,000 thoughts a day, and 90 percent are repeats. That constant replay can keep us trapped in patterns we don’t even realize we’re reinforcing.

In this episode, I sit down with Sarah Centrella, bestselling author, master life coach, and creator of the Centrella Method. When her marriage suddenly collapsed in 2008, Sarah was left as a single mom of three with no clear options. Instead of staying in survival mode, she created simple mindset tools that turned her entire life around.

Sarah reveals how her “mental tennis” technique can flip a negative thought in seconds, why daily affirmations are a powerful map for who you are becoming, and how “future boards” can make your biggest goals tangible. We also dive into why the myth that life gets worse after 40 is holding women back and how to reclaim real joy at any age.

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How to write your life plan story

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02:08 – Today’s guest, Sarah Centralla, shares how her husband's infidelity became the catalyst for completely rebuilding her life from scratch.

11:17 – Sarah breaks down why our thought patterns automatically recreate yesterday's reality.

13:50 – Sarah introduces "mental tennis" - her simple technique for instantly flipping negative thoughts into empowering alternatives.

18:46 – How to use daily "I am" affirmations as your list of who you're becoming, not who you currently are.

24:32 – Breaking the myth that life gets worse after 40 and why this is actually when you come into your power.

34:17 – The step-by-step process for creating future boards that actually manifest your goals, starting with your life plan story.

41:27 – Sarah's five core life categories that need attention for fulfillment: relationships, career, wealth, mind/body, and passions.

45:13 – How to rediscover joy by reconnecting with childhood interests and why "doing" activities build confidence like they do for kids.

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Osteoporosis medications often get a bad rap… but the science tells a different story. Left untreated, bone loss can lead to fractures that steal independence, mobility, and quality of life. Think about the difference between confidently carrying your groceries or lifting your grandkids versus spending months recovering from a hip fracture, dealing with chronic pain, or losing the ability to live independently.

In this third and final episode of my bone health series, I'll break down the different osteoporosis treatment options, who they're best suited for, and what you need to know about side effects, safety, and timing—so you can make informed decisions about protecting your bones and your future.

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00:55 - Why osteoporosis medications prevent life-changing fractures and protect your independence.

03:20 - Who needs treatment: T-scores, FRAX risk calculations, and Rose's story of preventable hip fracture.

05:10 - Bisphosphonates as first-line therapy: proper dosing, timing, and IV alternatives for pill intolerance.

06:43 - Denosumab offers an alternative option but requires careful transition planning to avoid sudden bone loss.

07:50 - Safety concerns addressed: drug holidays, dental work timing, and separating jaw risk facts from fears.

11:58 - Anabolic therapies for high-risk patients: teriparatide and romosozumab actually rebuild bone like in Sophia's case.

15:12 - Additional options: raloxifene for breast cancer risk, hormone therapy for prevention, and calcitonin for pain.

17:44 - Lifestyle foundations, monitoring consistency, and medication sequencing to maintain independence and quality of life.

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Which supplements really strengthen bones? Is walking enough to keep them strong or do you need something more? And how do you actually lower your risk of the kinds of falls that can change life overnight?

With advice coming from every direction, it's easy to waste time, money, and effort on things that don't truly make a difference. If you're over 50, post-menopausal, or simply planning to be stronger in the future, this second installment of my bone health series is packed with tools to help you take control of your bone health—starting today.

I'll share evidence-based strategies you can put into action right now, from spotting everyday habits that quietly weaken bones, to building an exercise routine proven to support bone density. We'll also cover simple, practical ways to make your home safer and reduce your risk of falls.

Tune in now for a clear, science-backed plan to protect your bones—and your independence—for years to come.

References:

https://www.thefitcollective.com (Dr. Ali Novitsky)

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00:52 - Dr. Patil-Sisodia introduces lifestyle strategies for osteoporosis prevention and why bone health matters for women over 50.

02:15 - The two biggest lifestyle habits that are sabotaging your bone health (and why quitting them is crucial).

04:10 - Why calcium and vitamin D are the foundation of bone nutrition, plus the best ways to actually absorb them.

05:50 - The truth about trendy bone supplements like magnesium, vitamin K2, and strontium.

09:54 - The types of exercise that have the strongest evidence for building bone density and preventing fractures.

12:21 - New research reveals the optimal timing for combining protein meals with strength training for better bone formation.

13:21 - Fall prevention strategies that can dramatically reduce fracture risk, including simple home modifications.

15:42 - Dr. Patil-Sisodia's essential action plan for stronger bones with key strategies you can start implementing today.

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I see it all the time in my practice: women who feel perfectly fine put off their DEXA scans, brush off conversations about medication, or think, “That won’t happen to me.” But the reality is sobering. Half of all women over 50 will break a bone because of osteoporosis. And in many cases, it could have been prevented.

What makes osteoporosis so dangerous is how quietly it develops. There’s no pain, no obvious symptoms—just a seemingly harmless moment, like moving a coffee table or missing a step, that ends in a serious, sometimes life-altering fracture. By then, your independence and quality of life may already be at risk.

This episode kicks off a three-part series on bone health, designed to give you the knowledge and tools you need to protect yourself. We’ll break down how your bones function, how menopause affects them, and what you can do to stay strong, starting today. You'll also learn the difference between osteopenia and osteoporosis, and how to assess both your lifestyle and medical risk factors.

Your bones are your foundation. Let’s make sure they stay strong for the life you want to live.

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Audio Stamps

00:55 - Introduction to a three-part series on bone health, covering how bones work, lifestyle strategies, and medication options to prevent osteoporosis.

01:36 - How bones constantly remodel using osteocytes, osteoclasts, and osteoblasts working together to break down and rebuild bone tissue.

04:06 - How menopause disrupts bone remodeling when estrogen drops, plus the three stages of bone health.

06:06 - Why osteoporosis is called a "silent disease", and a real patient story showing the importance of early detection and prevention.

7:38 - Risk factors for osteoporosis broken down into modifiable factors and non-modifiable factors.

11:06 - Episode recap covering three key takeaways.

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When women hit midlife, it can feel like their bodies start to betray them overnight. Weight creeps on despite doing "all the right things," energy plummets, and those tried-and-true habits suddenly stop making a difference. Society blames willpower, leaving women feeling broken and ashamed. But what if it’s not your fault—and biology holds the real answer?

This week, I’m joined by Dr. Caissa Troutman, an obesity medicine physician and menopause specialist, who runs Midlife reMDy/WEIGHT reMDy, a Direct Care Wellness practice in central Pennsylvania. In this episode, she shares her personal story, unpacks the four key metabolic hormones, and explains why the “eat less, move more” model completely ignores the complex hormonal disruptions of perimenopause and menopause. Together, we explore a compassionate, science-based path to feeling better in your body.

If you're tired of fighting your changing body and ready to understand what's really happening during this life stage, this conversation will transform how you think about midlife health.

References

Climacteric Scale

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WEIGHT reMDy website

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00:40 - Today’s guest, Dr. Caissa Troutman, shares how her personal struggles led her to create a practice focused on midlife, weight, and hormone health.

04:30 - We unpack the deep-rooted shame around midlife weight gain and why the 'eat less, move more' myth is failing so many women.

08:40 - Understanding your midlife biology means recognizing when willpower isn’t enough and knowing how to use every tool available to support your body and brain.

13:53 - The importance of validating women’s experiences and how metabolic hormones change during perimenopause and menopause.

17:56 - Hormone therapy improves overall health, not weight loss, and realistic expectations are key.

20:13 - Dr. Troutman focuses on hormone therapy, weight management, and realistic health goals for midlife women seeking to feel better.

27:44 - Dr. Troutman helps patients define success through non-scale wins, steady progress, and greater body awareness for sustainable health.

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When moms and teens face life’s big transitions together, emotions can run high—and communication often breaks down. Puberty and menopause create overlapping waves of change that can leave both feeling overwhelmed, misunderstood, or isolated. Without the right tools, these challenges risk driving a wedge between mothers and their kids, creating resentment, burnout, and emotional distance.

But what if there was a way to navigate these turbulent times with compassion, clarity, and connection?

In this episode, I’m joined by Kianna Carter, LICSW, a community mental health expert who works closely with adolescents and women across generations. Kianna dives into how setting loving boundaries, practicing self-compassion, and using intentional check-ins can prevent emotional burnout and build stronger family bonds—especially when life feels like a “perfect storm” of change.

Resources & How to Connect with Kianna Carter, LICSW

Mindful Therapy Group

Kids Mental Health Pierce County 

Kids Mental Health Washington

Psychology Today

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Audio Stamps

00:40 – Kianna’s journey from community mental health to supporting both adolescents and women across generations.

03:10 – Menopause and puberty: a clash of identities and emotions.

04:45 – How ‘do it all’ culture fuels shame in menopause.

06:27 – Perimenopause triggers past trauma; self-compassion aids healing.

08:57 – Spotting nervous system overwhelm and using somatic tools.

16:43 – Setting firm, loving boundaries with teens.

19:33 – Modeling emotional regulation as a parent.

23:08 – Teen red flags signaling need for support.

26:35 – Talking to kids about struggles without burdening them.

29:23 – Boundary tools to prevent burnout for moms and teens.

33:10 – Self-compassion helps moms model kindness and reduce shame.

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When relationships collide with perimenopause, even the strongest partnerships can face unexpected challenges. Hormonal shifts don't just affect the woman experiencing them—they ripple through her closest relationships, often creating confusion, conflict, and emotional distance that neither partner fully understands. 

What makes this transition especially difficult is the silence surrounding it, many women don't recognize what's happening until they're already questioning their relationships and feeling disconnected, while partners struggle to recognize the person they've built a life with.

In this episode, I'm joined by my sister Neha Kumar, a licensed marriage and family therapist with years of experience helping couples through major life transitions. Neha explains how perimenopause affects emotional well-being, communication patterns, and intimate relationships. She also shares how partners can support each other through emotional shifts, when to seek professional help, and why education and preparation might be the relationship-saving tools you never knew you needed.

References

The School of Essential Ingredients by Erica Bauermeister

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01:00 - Dr. Patil-Sisodia is joined by sister Neha Kumar, LMFT, who shares her journey to becoming a licensed marriage and family therapist helping women through hormonal transitions.

03:10 - Neha reveals many of her relationship therapy patients struggle with perimenopause, often shortly after postpartum recovery.

05:14 - How hormonal changes during perimenopause and menopause affect a woman's emotional well-being and identity.

08:43 - Neha explains the common emotional and psychological challenges women face during constant hormonal transitions from childhood through menopause.

16:04 - Practical strategies for maintaining intimacy and managing emotional changes in relationships during menopause.

22:58 - Neha shares the biggest sources of conflict in marriages or partnerships she sees which are related to menopause.

26:27 -  How partners can better support each other through this transition even when they're not really fully aware of what's happening, and when to seek professional help.

33:55 - Neha offers her top piece of advice for couples navigating this life transition.

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As if menopause didn’t already bring enough changes, many women are surprised to discover that the hormonal rollercoaster doesn’t just impact reproductive health—it can also wreak havoc on your jaw. Research shows that fluctuating estrogen levels during menopause can contribute to TMJ (temporomandibular joint) disorders, which can cause jaw pain, clicking or popping sounds, difficulty chewing or speaking, and even headaches or facial pain. These symptoms are often overlooked or dismissed, yet they can seriously affect your daily life.

In this episode, I’m joined by none other than my sister, Dr. Priya Mistry, a TMJ specialist with years of experience helping patients find relief from chronic pain. Dr. Mistry walks us through TMJ disorders, explaining how they are linked to menopause and sleep apnea. She shares the latest in TMJ treatment options, including how dentists can help with diagnosis and care, and how women can take charge of their jaw health during this stage of life.

References

Ep. 14: How to Sleep Better with Dr. Andrea Matsumura

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“Unclenched” Podcast

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Audio Stamps

02:10 - What TMJ is, common symptoms (beyond jaw clicking), and why headaches are often overlooked.

05:08 - How menopause-related hormonal shifts contribute to TMJ dysfunction and symptoms like jaw pain, headaches, and sleep apnea.

12:30 - The growing recognition of the connection between TMJ and sleep apnea, despite limited research on TMJ and menopause.

14:42 - Hidden TMJ symptoms, particularly during menopause, and the jaw-pelvic floor connection, highlighting the value of whole-body care.

20:21 - The influence of hormone changes (including low testosterone and gender-affirming hormone therapy) on TMJ issues.

21:53 - How TMJ pain impacts brain fog and fatigue, emphasizing the need for a holistic approach to treatment.

27:42 - Women with autoimmune disorders often face more severe TMJ, with treatment taking over a year in some cases.

29:23 - Dr. Mistry's patient-centered treatment approach and the role of thorough patient history in managing TMJ.

34:28 - At-home TMJ relief tips and the benefits of disclusion time reduction (DTR) therapy for bite adjustments and pain relief.

38:14 - Dr. Mistry recommends seeing a TMJ dentist or ENT for facial pain and exploring treatment options beyond Botox.

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For many women in midlife, changes in sleep patterns, energy levels, and even weight can feel confusing and frustrating. What’s often overlooked is how menopause and modern life together disrupt our natural circadian rhythms—the internal clocks that regulate nearly every system in the body. 

When circadian rhythms fall out of sync, it doesn’t just affect sleep; it can also impact hormonal balance, mood, metabolic health, and even long-term disease risk. Yet most of us have no idea how much these hidden clocks influence our daily lives—or how to get them back on track.

In this episode, I’m joined by longtime friend and science journalist Lynne Peeples, author of The Inner Clock: Living in Sync with Our Circadian Rhythms. Lynne shares what inspired her to dive into the science of circadian rhythms, why menopause can further dampen our internal clocks, and the powerful strategies she uses to realign them. We also explore the emerging research on time-restricted eating, medication timing, and how small daily shifts can help improve sleep, mood, and overall health.

References

Center for Environmental Therapeutics

Connect with Lynne Peeples

The Inner Clock: Living in Sync with Our Circadian Rhythms by Lynne Peeples

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00:40 - Dr. Patil-Sisodia welcomes longtime friend Lynne Peeples to discuss her new book, The Inner Clock, and the powerful impact of circadian rhythms on our health.

02:52 - Lynne shares what sparked her interest in circadian rhythms.

07:40 - We learn how the timing of certain medications can impact their effectiveness, with some showing better results when taken at specific times of day.

11:35 - Lynne explains that circadian rhythms involve multiple internal clocks, and our chronotype is based on how we respond to light and sleep patterns.

16:06 - Find out how shift work and modern life disrupt our circadian rhythms, affecting health and chronotype.

20:08 - How circadian science, particularly time-restricted eating, shows promise in improving metabolic health by aligning eating windows with natural body rhythms.

24:38 - Lynne explains how menopause dampens circadian rhythms, affecting hormones, sleep, and metabolic health.

28:04 - Lynne shares the strategies she uses to improve her circadian rhythms, including 3 key lifestyle adjustments that support better sleep and overall health.

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For many women, hair is more than just an appearance—it’s tied to identity, femininity, and confidence. Hair loss can be difficult to navigate, especially with hormonal changes from pregnancy, perimenopause, and menopause. Many women, however, are left unsure of the cause and how to address it.

I’ve been there too—brushing off hair shedding as "just stress" until a dermatologist friend pointed out that it was actually female-pattern hair loss. It’s easy to overlook the signs, but ignoring the issue can end up making it worse.

In this episode, I’m joined by Dr. Nancy Echefu, a hair transplant surgeon, who breaks down the different types of hair loss, including scarring and non-scarring alopecia, and explains how to spot the signs early. She also provides a simple, actionable guide to help you start addressing hair loss before seeing a doctor—because awareness and early intervention are key. Tune in now to learn how you can start taking control of your hair health today.

References

Connect with Dr. Echefu

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01:35 - Dr. Echefu shares her background and expertise and what pushed her towards  pursuing her career in hair restoration. 

07:00 - Dr. Patil-Sisodia shares her own experience of hair shedding and hair loss.

08:33 - Dr. Echefu explains the two major classifications of hair loss: scarring and non-scarring alopecia.

13:18 - CCCA, a type of scarring alopecia, is identified through symptoms like itching and burning, with biopsies used to confirm a diagnosis when needed.

15:27 - We learn the difference between hair loss and hair shedding and how much hair shedding is considered normal.

21:45 - Dr. Echefu customizes treatment based on history, symptoms, and prior care, tracking progress over a year with in-office and at-home therapies.

26:48 - Dr. Echefu combines medical treatments with PRP, microneedling, or laser therapy, tailoring care to patient needs and referring to specialists when needed.

32:18 - Trichotillomania is often linked to anxiety. Even mild hair-pulling can cause hair loss, so awareness is key.

35:54 - Before seeing a doctor for hair loss, Dr. Echefu recommends simple hair care practices to track and assess your routine.

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