Vaginal dryness and pain in midlife are common and treatable. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why GSM (genitourinary syndrome of menopause) happens and share a clear comfort plan for everyday life and intimacy.

What we cover

• At-home relief: the difference between a vaginal moisturizer (baseline comfort) and a lubricant (during intimacy), where and how to apply.
• Choosing products: water-based vs silicone-based vs oil-based lubes; glycerin-free options if prone to yeast; unscented, low-irritant formulas; moisturizers with hyaluronic acid or polycarbophil.
• Medical options: local vaginal estrogen (cream, tablet, ring), vaginal DHEA (prasterone), and ospemifene for painful intercourse related to GSM. How these work and when to consider them with your clinician.
• Pelvic floor physical therapy: releasing overactive muscles, relaxation training, and guided use of vaginal dilators for tension-related pain.
• Warmth and pacing: heating pad or bath before intimacy, longer warm-up, comfort checks, and a “menu of intimacy” that reduces pressure and increases choice.
• Red flags: new bleeding, strong odor, sores or fissures, fever, pelvic pain unrelated to intimacy, or sudden severe pain; ask about lichen sclerosus and recurrent infections.

Tonight: use a vaginal moisturizer after your shower, place a water-based or silicone lube on the nightstand, and add gentle warmth for 10–15 minutes before intimacy. Pause for comfort checks and switch to other forms of closeness if penetration hurts.

This week: book a visit to discuss local vaginal estrogen, vaginal DHEA, or ospemifene if symptoms persist. Ask for a referral to pelvic floor PT if you feel muscle tension or burning. Test one or two lube types and note which feel best. Choose breathable fabrics and avoid scented washes.

Keywords: vaginal dryness, painful sex, dyspareunia, GSM, genitourinary syndrome of menopause, vaginal moisturizer, lubricant, glycerin-free lube, silicone lube, water-based lube, oil-based lube, hyaluronic acid, polycarbophil, local vaginal estrogen, prasterone, vaginal DHEA, ospemifene, pelvic floor physical therapy, vaginal dilators, menopause intimacy, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share with a friend who wants kinder, practical conversations about comfort and intimacy in midlife.

Next episode: Menopause and Heart Health — risk shifts to know and daily habits that protect your future.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Non-hormonal relief for hot flashes is real. In this episode of The Menopause Reset Podcast, hosts Susan and Karen outline evidence-based options when you prefer to avoid hormones or cannot use them. Clear, practical guidance you can discuss with your clinician.

What we cover

• Fezolinetant (NK3 receptor antagonist): how it works on the brain’s heat-control center, typical onset, common side effects, and why liver function tests are required.
• SSRIs/SNRIs at low doses for vasomotor symptoms: options such as paroxetine 7.5 mg (FDA-approved), venlafaxine, desvenlafaxine, citalopram, escitalopram. Onset, benefits, and sexual side effects to watch.
• Tamoxifen caution: avoid strong CYP2D6 inhibitors (for example paroxetine, fluoxetine). Ask about safer choices like venlafaxine, citalopram, or escitalopram.
• Gabapentin for night sweats: bedtime dosing strategy, drowsiness, and titration with a clinician.
• Older options: clonidine and oxybutynin, modest efficacy, anticholinergic effects, and when they may fit.
• Non-pill supports: cooler bedroom, breathable layers, warm shower 60–90 minutes before bed, caffeine by noon, wine with dinner not as a nightcap, two brief strength sessions weekly, short walks, CBT-I style strategies.

Appointment prep

• List your top symptoms and frequency across a week.
• Bring medical history and medication list, including tamoxifen or blood pressure meds.
• Note preferences such as night-focused support or willingness for liver tests with fezolinetant.
• Ask about time to benefit, common side effects, dose titration, and follow-up.

Tonight: cool your bedroom, set water and a small fan within reach, and try three slow breaths with longer exhales if you wake.

This week: discuss one medication with your clinician. If nights are worst, ask about gabapentin. If hormones are not an option, ask about fezolinetant or an SNRI. Track symptoms for 2–4 weeks before switching.

Rapid safety reminders: review your history and medications with a clinician; report concerning effects; complete ordered labs. Do not stop SSRIs or SNRIs abruptly. Follow liver test schedules with fezolinetant.

Keywords: non hormonal hot flash treatment, menopause hot flashes, night sweats, fezolinetant, NK3 receptor antagonist, SSRI, SNRI, paroxetine 7.5 mg, venlafaxine, desvenlafaxine, citalopram, escitalopram, gabapentin, clonidine, oxybutynin, vasomotor symptoms, menopause sleep, CBT-I, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share with a friend who is exploring non-hormonal options.

Next episode: Vaginal Dryness and Pain — moisturizers, lubricants, local vaginal estrogen, and pelvic floor PT for comfortable intimacy.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Hormone therapy (HRT) can be confusing. In this episode of The Menopause Reset Podcast, hosts Susan and Karen break down what HRT is, who it may help, how timing affects risk, and the differences between transdermal estrogen, oral options, and micronized progesterone. Clear, practical guidance so you can have a confident conversation with your clinician.

What we cover:

• Basics: estrogen-only vs combined therapy, why a progestogen is needed if you have a uterus, and routes (patch, gel, spray, pill).
• Benefits: relief from hot flashes and night sweats, improved sleep, better quality of life, and support for bone density.
• Timing window: why starting before age 60 or within ~10 years of your final period often offers a favorable benefit–risk balance.
• Risks, honestly: how type, dose, route, and duration matter; why transdermal estrogen is linked to lower clot risk than oral; breast tenderness/spotting in early months; rare stroke or gallbladder issues reviewed with history.
• Breast cancer context: small risk signal in some combined regimens over time; where micronized progesterone may have a more favorable profile; decisions remain individualized.
• Who should not start without specialist input: history of breast or estrogen-sensitive cancers, unexplained bleeding, active/past clots, prior stroke/MI, severe liver disease, pregnancy. Migraine with aura or high triglycerides may favor transdermal routes.
• Local vaginal estrogen (GSM): targeted therapy for vaginal dryness, irritation, and painful intimacy with minimal systemic absorption; pairs well with moisturizers, lubricants, and pelvic floor PT.
• Appointment prep: one-page snapshot of goals, history, preferences; questions about dose, route, follow-up, and side effects.
• Smart trial: start low, reassess at 8–12 weeks, track symptoms, use the lowest effective dose, review annually; taper if discontinuing.

Try this tonight: write your top two symptoms and note triggers like room heat, late caffeine, or wine. Cool your bedroom and set your phone to Do Not Disturb.

This week: book a clinician visit if symptoms are disruptive. Read about transdermal estrogen and micronized progesterone so you know your options. If intimacy is uncomfortable, ask about local vaginal estrogen plus a moisturizer and lube.

Keywords: hormone therapy, HRT, menopause, perimenopause, hot flashes, night sweats, sleep, bone density, estrogen, progesterone, progestogen, transdermal estrogen, micronized progesterone, risks and benefits, breast cancer risk, blood clots, timing window, under 60, within 10 years, local vaginal estrogen, GSM, pelvic floor PT, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating or review, and share with a friend who is considering hormone therapy.

Next episode: Non-Hormonal Options for Hot Flashes — evidence-based medications, likely side effects, and how to choose with your clinician.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

Mood swings and anxiety in midlife can feel intense—but you’re not alone. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why emotions get louder in perimenopause and menopause (hormonal shifts, sleep disruption, stress load) and share a calm, practical plan to steady your day.

We connect the dots between estrogen/progesterone changes, their effects on serotonin and GABA, the role of sleep (3 a.m. wakeups), and lifestyle triggers like late caffeine, blood sugar dips, and “too many tabs” multitasking. Then we turn it into simple steps you can use right away.

In this episode, you’ll learn:

• A quick physiology primer: how hormonal fluctuations amplify reactivity—and why it’s a recalibration, not a failure.
• Fast calm-down tools: longer exhales (4–6), jaw/shoulder release, and “name it to tame it.”
• Focus without overwhelm: 20–25 minute single-tasking blocks and a “Later, not now” note to park thoughts.
• Everyday levers that smooth mood: morning light, short movement snacks, twice-weekly strength training, protein + fiber at meals, caffeine by noon, wine with dinner (not as a nightcap).
• Boundaries & community: micro-break scripts, worry windows on paper, and quick check-ins with a friend.
• When to seek help: persistent symptoms affecting sleep/work/relationships; labs for thyroid, iron, B12; therapy/CBT; considering hormone therapy (HRT) with your clinician.

Try this tonight: dim lights an hour before bed, do three slow breath cycles (in 4, out 6), prep water by the bed, set your phone to Do Not Disturb, and lay out tomorrow’s essentials (keys/notebook) so morning feels easier.

This week: get morning light most days, add two short strength sessions and a couple of 10-minute walks, pair each meal with protein + produce, land caffeine by noon, schedule one brief worry window, and keep a tiny wins list.

Keywords: menopause mood swings, perimenopause anxiety, stress relief, breathing exercises, single-tasking, CBT skills, insomnia, 3 a.m. wakeups, morning light, protein and fiber, caffeine cutoff, women over 40, midlife women, HRT, thyroid, iron, B12, women’s mental health, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend navigating menopause or perimenopause.

Next episode: Hormone Therapy Explained — Myths vs Facts — timing, benefits/risks, and the questions to bring to your clinician.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized care.

Are you on an emotional rollercoaster during **perimenopause** or **menopause**? You’re not alone. In this episode of "Thriving Through Midlife," we dive into the complex topic of **mood swings and anxiety in menopause**.

Hosts Jenna and Maria share personal stories and expert insights on why hormonal changes can lead to feelings of **anxiety, irritability, and panic**. We discuss practical, real-world **coping strategies for anxiety** and **menopause mood swings** that actually work.

Discover actionable tips, including:

• Simple **breathing exercises** to calm your nervous system instantly.
• The power of **physical activity** and how a 20-minute walk can be a natural mood lifter.
• Nutrition for your brain: foods rich in Omega-3s that support your mental well-being.

We also tackle the important question of when to seek professional help and remind you that these changes are biological, not a personal failing. Tune in to learn how to find balance and reclaim your emotional health. This episode is your **menopause toolkit** for managing your mood and thriving through this life stage. Keywords: **menopause anxiety**, **hormone imbalance**, **midlife mental health**, **natural remedies for menopause**, **coping with menopause**.

Brain fog in midlife doesn’t mean you’re losing your edge. In this episode of The Menopause Reset Podcast, hosts Susan and Karen unpack why menopause brain fog and perimenopause brain fog happen—and simple steps to improve memory, focus, and everyday clarity.

We connect the dots between hormonal changes (estrogen fluctuations), sleep disruption (hello, 3 a.m. wakeups), stress, and multitasking—plus the lifestyle levers that actually help: single-tasking, short movement snacks, two weekly strength training sessions, protein-forward meals, hydration, and smart timing for caffeine and alcohol.

In this episode, you’ll learn:

• Why attention and recall feel different in perimenopause and menopause (estrogen, sleep, stress).
• How to use single-tasking, 25-minute focus blocks, and a simple “Later, not now” note to stop mental tab overload.
• Quick wins: movement snacks, two brief strength sessions/week, protein + produce at meals, steady hydration.
• Sleep anchors for clearer mornings: dim lights, cooler bedroom, warm shower 60–90 min before bed, caffeine cutoff by noon.
• When to check in with a clinician about labs (e.g., iron, B12, thyroid) or persistent insomnia/mood changes.

Try this tonight: dim lights an hour before bed, put your phone on Do Not Disturb, lay out keys/notebook for morning, and take three slow, longer-exhale breaths in bed.

This week: schedule two 25-minute focus blocks daily with notifications off, add a movement snack between tasks, pair each meal with protein and produce, and land caffeine by noon.

Keywords: menopause brain fog, perimenopause brain fog, midlife brain fog, memory, concentration, focus, attention, working memory, cognitive tips, 3 a.m. wakeups, sleep in menopause, melatonin, cortisol, single-tasking, strength training, movement snacks, protein, hydration, iron, B12, thyroid, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow the show on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend navigating menopause or perimenopause.

Next episode: Mood Swings & Anxiety — why emotions feel louder in midlife and gentle ways to steady them day to day.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized care.

Midlife weight changes don’t mean you’re doing anything wrong. In this episode of The Menopause Reset Podcast, hosts Susan and Karen explain why body composition shifts in perimenopause and menopause (estrogen changes, sleep, stress, routine) and how to use the big levers—protein-forward meals, strength training, NEAT (everyday movement), smart carb/alcohol timing, and better sleep—to support metabolism without strict diets.

We keep it practical and encouraging for women 40+, 45+, and 50+, so you can feel strong, energized, and confident in your midlife body.

In this episode, you’ll learn:

• What changes in midlife metabolism (estrogen decline, muscle loss, fat distribution) and why muscle is a key lever.
• How to build protein-forward meals that support satiety, recovery, and body composition.
• A simple, beginner-friendly strength plan (push, pull, squat/hinge, core) in 2 short sessions/week.
• Why NEAT (steps, stairs, short walks, standing calls) quietly boosts daily burn and mood.
• Sleep & stress basics (cool bedroom, dim lights, caffeine cutoff, longer exhales) that stabilize appetite and energy.
• Smart timing: wine with dinner (not as a nightcap), sweets after meals, protein earlier in the day.
• When to speak with a clinician for labs, personalized guidance, or joint/pain-safe training options.

Tonight, try: add protein at dinner, take a 10-minute walk afterward, dim lights an hour before bed, and keep your bedroom cool.

This week, build: two brief strength sessions, one or two 20-minute walks, caffeine by noon, and a quick note of what meals/moves leave you energized.

Mindset: progress over perfection. Muscle is slow art—weeks and months matter more than days.

Keywords: menopause weight, midlife metabolism, perimenopause weight gain, belly fat, body composition, protein, strength training, resistance training, NEAT, steps, insulin sensitivity, blood sugar, sleep, stress, cortisol, estrogen, perimenopause diet, menopause diet, women over 40, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow on Apple Podcasts and Spotify, leave a quick rating/review, and share with a friend navigating menopause or perimenopause.

Next episode: Supplements: Hype vs Help — what’s worth discussing with your clinician, what’s overhyped, and how to read labels without getting lost.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Consult your healthcare professional for personalized care.

Sleep in menopause doesn’t have to be a nightly battle. In this episode of The Menopause Reset Podcast, hosts Susan and Karen unpack why 3 a.m. wakeups and night sweats happen in perimenopause and menopause—and share a calm, practical plan you can try tonight.

We connect the dots between hormonal changes (estrogen/progesterone shifts), the brain’s “thermostat,” cortisol, and melatonin timing—plus the lifestyle levers that make sleep better: morning light, gentle movement & strength training, caffeine cutoffs, smart alcohol timing, cooler bedrooms, and screen wind-downs.

In this episode, you’ll learn:

• Why 3 a.m. wakeups spike in midlife and how temperature and hormones play a role.
• How night sweats disrupt deep sleep—and quick ways to cool the neck, wrists, and room.
• Daytime anchors for better nights: morning light, 20-minute walks, two short strength sessions/week.
• Evening wind-down that actually sticks: dim lights, warm shower 60–90 mins before bed, lighter bedding, white noise.
• Smart timing for caffeine (land by noon) and wine (with dinner, not as a nightcap).
• What to do during a wakeup: slow breathing, stay dark, don’t clock-check, brief “park-it” notes to stop mental loops.
• When to talk to a clinician about insomnia, persistent night sweats, HRT or non-hormonal options, and screening for sleep apnea.

Tonight, try: cool your bedroom, set a nightstand kit (water, spare tee, cool cloth), dim lights an hour before bed, and put your phone on Do Not Disturb. If you wake, breathe slowly with longer exhales, cool your neck/wrists, and avoid clock-checking.

This week, build: daily morning light, two brief strength sessions, a couple 20-minute walks, caffeine by noon, and earlier wine with dinner. Swap heavy bedding for breathable layers.

Keywords: sleep in menopause, perimenopause sleep, 3 a.m. wakeups, night sweats, hot flashes at night, menopause insomnia, menopause sleep tips, CBT-I habits, morning light, caffeine cutoff, alcohol timing, cooling bedroom, breathable bedding, strength training, stress management, melatonin, cortisol, HRT, non-hormonal options, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow the show on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend who’s navigating menopause or perimenopause.

Next episode: Libido & Intimacy in Midlife — what changes, what helps, and how to talk about it without awkwardness (comfort, communication, confidence).

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized care.

Hot flashes and night sweats can steal your sleep and your peace. In this episode of The Menopause Reset Podcast, hosts Susan and Karen share real stories and practical strategies to manage menopause and perimenopause vasomotor symptoms—without overwhelm.

We unpack why these symptoms happen (hormonal changes, narrower “comfort” window, brain thermostat misfires) and what actually helps midlife women (40+, 45+, 50+). You’ll get friendly, step-by-step ideas you can try tonight to reduce heat surges, protect your sleep, and feel more in control.

In this episode, we cover:

• What a hot flash really is and why night sweats wake you at 2–3 a.m.
• Common triggers: alcohol (wine), spicy food, late-night caffeine, stress, warm rooms, tight/synthetic clothing.
• Daytime relief: breathable layers (cotton/bamboo), portable fan, chilled water, choosing a cooler seat at work or social events.
• Sleep strategies for menopause insomnia: cooler bedroom, lighter bedding, warming shower 60–90 minutes before bed, lights/screens down, calm breathing.
• Tracking symptoms to spot patterns (Notes/app): time, food/drink, stress, temperature.
• Movement & strength training (2 short sessions/week) to support mood, metabolism, and sleep quality.
• Intimacy comfort: moisturizers/lubricants for vaginal dryness—simple, practical, zero shame.
• Care options to discuss with your clinician: non-hormonal supports and HRT (hormone therapy) when appropriate.

Key takeaways: Cool the environment, layer your clothing and bedding, hydrate, build a gentle wind-down, and use quick breathing resets when you feel a surge. Small changes stack up. You’re not alone—your body is recalibrating.

SEO keywords: menopause, perimenopause, hot flashes, night sweats, vasomotor symptoms, menopause symptoms, menopause relief, menopause tips, menopause sleep, insomnia, midlife women, women over 40, hormonal changes, estrogen, progesterone, cooling tips, breathable fabrics, strength training, stress management, symptom tracking, HRT, hormone therapy, non-hormonal options, natural remedies, women’s health podcast, The Menopause Reset Podcast.

Subscribe/Follow: If this episode helped, follow the show on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend who’s navigating menopause or perimenopause.

Next episode: Sleep in Menopause — why 3 a.m. wakeups happen and how to build a bedtime routine that actually sticks (CBT-I inspired habits, gentle movement, light/temperature timing).

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personal recommendations.

Libido and intimacy in midlife don’t have to be confusing. In this episode of The Menopause Reset Podcast, hosts Susan and Karen talk honestly about menopause libido, perimenopause intimacy, and simple ways to feel more comfort, connection, and confidence.

We cover how hormonal changes (estrogen, progesterone, testosterone), stress, sleep, and everyday mental load can shape desire; why vaginal dryness and GSM (genitourinary syndrome of menopause) impact comfort; and what actually helps, from vaginal moisturizers and lubricants to pelvic floor physical therapy and local vaginal estrogen (when appropriate).

In this episode, you’ll learn:

• Why desire changes in perimenopause and menopause—and how to reframe it without shame.
• The difference between a vaginal moisturizer (maintenance) and a lube (moment-to-moment comfort).
• How longer warm-up, slower pacing, and gentle breath boost comfort and arousal.
• When to discuss local estrogen, non-hormonal options, and pelvic floor PT with your clinician.
• Communication scripts that lower pressure and increase closeness (“comfort first,” clear requests, kind boundaries).
• The “menu of intimacy” idea (cuddling, massage, kissing, or more) and why scheduling a date can help real couples with real lives.

Try this tonight: add a vaginal moisturizer after your shower, keep a water-based or silicone lube on the nightstand, warm the room or use a soft heating pad, dim the lights, and allow more warm-up time.

This week: protect sleep, add gentle movement (a 20-minute walk, two short strength sessions), and create a 5-minute stress off-ramp after work. If discomfort persists, book a chat about GSM care (e.g., local estrogen) or pelvic floor therapy.

Mindset: desire often follows pleasure and safety—not the other way around. Build comfort first; the spark shows up more often.

Keywords: menopause libido, perimenopause intimacy, low desire, vaginal dryness, GSM, genitourinary syndrome of menopause, pelvic floor PT, pelvic floor physical therapy, local vaginal estrogen, hormone therapy, non-hormonal options, lubricants, vaginal moisturizers, warm-up, foreplay, partner communication, relationship, consent, midlife women, women over 40, sexual health, The Menopause Reset Podcast.

Subscribe/Follow: If this helped, follow the show on Apple Podcasts and Spotify, leave a quick rating/review, and share it with a friend who’s navigating menopause or perimenopause.

Next episode: Weight & Midlife Metabolism — why body composition shifts in midlife and what helps (protein, strength training, sleep) without overwhelm.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized care.