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Perimenopause affects your oral health in surprising ways, creating symptoms like dry mouth, bleeding gums, and persistent bad breath due to changing estrogen levels in your body.

• Estrogen receptors exist throughout the body, including the mouth, affecting salivary glands, gum tissue, and jawbone
• Decreased estrogen can cause dry mouth, bleeding gums despite good hygiene, and unexplained bad breath
• Symptoms often start during perimenopause but become more consistent and noticeable after menopause
• Hormone replacement therapy (HRT) may help improve oral health symptoms for some women
• Regular dental visits with x-rays are crucial to detect early bone loss and gum changes
• Using fluoride toothpaste, xylitol products, and pH-balancing mouth rinses can help manage symptoms
• Carry Free mouth rinse combines fluoride, xylitol and pH elevators to combat bacteria and increase saliva flow
• Many dentists may not connect oral symptoms to perimenopause, so patients should initiate the conversation
• Supporting oral health includes eating well and taking supplements like calcium and vitamin D

Join our private Facebook group, the Pause Diaries, where almost 700 women share their menopause experiences in an honest, supportive community.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

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The FDA is considering removing the black box warning from low-dose vaginal estrogen products following a unanimous opinion from an expert advisory panel that risks have been overstated for years.

• Vaginal estrogen is a local, low-dose treatment that stays in the vagina with minimal systemic absorption
• The black box warning came from the 2002 Women's Health Initiative study that incorrectly applied systemic hormone risks to all estrogen products
• 72% of sepsis cases in older women could potentially be prevented with vaginal estrogen use
• Vaginal estrogen helps restore tissue elasticity, prevent UTIs, and protect the urethra
• Even women on systemic hormone therapy may need vaginal estrogen as the "vagina is her own little desert island"
• Application tip: use your finger to swirl the cream around rather than just using the applicator to prevent leakage
• Treatment regimen is typically twice weekly (like "Monday and Thursday vagina spa nights")
• Results may take up to three months to be fully noticeable
• Removing the warning could help more women access this beneficial treatment

Join us in our private Facebook group, the Pause Diaries, a safe, supportive space where we talk openly about perimenopause, menopause, and all the changes that come with it.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

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Bioidentical hormones are simply those with the identical chemical structure to what our bodies naturally produce, though the term has become more marketing than medicine. We examine what "bioidentical" really means, compare it with traditional hormone therapy, and explain why "natural" isn't necessarily safer when it comes to managing menopause.

• Bioidentical hormones have the same molecular structure as hormones our bodies produce
• The term became popular after Suzanne Somers promoted them following the Women's Health Initiative study
• Many FDA-approved, insurance-covered hormone therapies are bioidentical (including estradiol patches)
• Compounded hormones aren't the only way to get bioidenticals
• "Natural" menopause (without hormone therapy) is associated with earlier death and increased chronic disease
• Lifestyle modifications help but may not address all symptoms or health risks
• If you're 40, you're in perimenopause - no blood test needed
• Perimenopause can begin in the mid-30s for many women
• When choosing hormone therapy, consider what matters most to you (safety, administration method, symptom relief)
• There's no shame in any approach to menopause as long as it's an informed choice

Join us over on the Pause Diaries Facebook group. We talk about real stories, we've got great questions, and there's a group of nearly 700 women that love to support each other. Remember, menopause is not the end. It is the start of the rest of your life and we are going to talk about it.

The Pause Podcast is for informational purposes only and not intended as medical advice. Always talk to your healthcare provider about any questions or concerns. Views shared by guests are their own and don’t replace personalized care from a qualified professional.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

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Sex during perimenopause changes for everyone. We dive into the often-silent topic of midlife intimacy with sex therapist Nisha McKenzie, who helps us understand why our desire shifts and what we can do about it.

• Changes in libido are normal and common during perimenopause
• Estrogen decline affects vaginal tissue, causing dryness, pain, and thinning
• Vaginal estrogen treatment can help with physical symptoms without systemic effects
• Communication is more important than hormones for maintaining intimacy
• Non-demand touch helps maintain connection without pressure for sex
• Building a "third relationship island" instead of one partner always accommodating the other
• Testosterone therapy can help with libido for some women, but won't fix relationship issues
• Our society fails to teach healthy sexual communication, especially for women
• Pain during sex is not normal and should be addressed, not tolerated
• Sexual desire doesn't end after menopause - many women experience increased freedom

Join us in The Pause Diaries Facebook group - a private space where almost 700 women share stories and support each other through perimenopause and beyond.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

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Every woman's perimenopause journey has unique twists and turns, but one thing remains constant we shouldn't have to navigate it alone. This heartfelt episode brings together host Val Lego, menopause expert Nisha McKenzie, and Val's longtime friend Lauren for a candid conversation about the power of friendship during hormonal transitions.

The trio dives deep into the mysterious symptoms that leave many women questioning their sanity, from waking up at 2 AM with racing thoughts to suddenly forgetting words during important presentations. Lauren shares her frustration with brain fog that interfered with her public speaking as a city council member, while Val recounts her journey to hormone replacement therapy despite initial fears.

Nisha illuminates the science behind these experiences, explaining how our bodies contain over 400 estrogen receptors affecting everything from sleep patterns to joint health. She debunks common myths about hormone testing and treatment, offering practical guidance for women confused by conflicting information. Her explanation of how declining estrogen causes increased inflammation helps explain the mysterious "frozen" joints that suddenly appear without warning.

What makes this conversation truly special is the authentic friendship on display. Lauren and Val demonstrate how having someone who understands these changes provides essential emotional support and occasional reality checks during "tire-slashy" moods. Their easy laughter about ordering Girl Scout cookies during 3 AM insomnia reveals how shared experiences normalize this challenging transition.

Ready to find your own perimenopause support network? Come join our Pause Diaries Facebook group, where women just like you are sharing stories, asking questions, and supporting each other through every twist and turn of this journey. Because as this episode proves, perimenopause isn't the end of anything, it's the beginning of a new chapter, and it's always better with friends by your side.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

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Michigan is leading a revolutionary approach to women's health through a groundbreaking menopause policy initiative championed by Governor Whitmer and the Michigan Women's Commission. Executive Director Cheryl Bergman shares how they're transforming workplace policies, healthcare access, and public education to support women through perimenopause and menopause.

• The Michigan Women's Commission, established in 1968, surveys women's challenges and makes policy recommendations to address them
• 60% of Governor Whitmer's executive team are women of menopausal age, bringing personal understanding to the policy initiative
• Mayo Clinic research shows $1.8 billion is lost annually in productivity due to menopause symptoms
• The  movement includes statewide town halls featuring menopause experts  and involves women legislators to hear directly from constituents
• Top workplace policy recommendations include menopause champions in workplaces, better ventilation/cooling, and flexible schedules
• $2.5 million has been recommended in the Michigan Senate budget for physician education and public awareness
• Perimenopause can begin as early as age 37, making education for younger women essential
• The movement is building partnerships with healthcare systems including Henry Ford and Corewell

Join our Facebook group, The Pause Diaries, for information on how to get involved with Michigan's menopause movement and connect with a supportive community of women sharing this journey.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

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We dive deep into why standard hormone tests often miss the full picture of what's happening during perimenopause and explore comprehensive testing options that provide better answers.

• Dr. Erica Armstrong with Root Functional Medicine explains why conventional blood tests only capture a moment in time, missing the hormone fluctuations of perimenopause
• Standard testing ranges are broad, meaning you can be "within normal" yet still experience significant symptoms
• Functional testing options include Dutch test (urine), saliva cortisol testing, and gut microbiome analysis
• Tracking your symptoms is crucial alongside testing to identify patterns and triggers
• Comprehensive testing reveals how your body metabolizes hormones, not just hormone levels
• Many perimenopause symptoms can be addressed naturally by targeting the root cause
• DHEA and adrenal function are often overlooked but crucial during the perimenopause transition
• Autoimmune conditions like Hashimoto's commonly emerge during perimenopause and should be screened for
• Cortisol spikes can trigger hot flashes independent of estrogen levels
• Request FSH, LH, progesterone, estradiol, DHEA, insulin, inflammation markers, glucose, thyroid panel, and vitamin D from your doctor

Join our private Facebook group, the Pause Diaries, for real conversations about midlife symptoms, solutions, and sisterhood. It's a safe space to ask questions, share your story, and find support from other women going through the same journey.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

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Perimenopause symptoms are often mismanaged with birth control pills instead of appropriate hormone replacement therapy (HRT) because many practitioners lack knowledge about the menopausal transition. 

• Birth control pills contain synthetic hormones at doses approximately 120 times higher than HRT
• Birth control is designed to prevent pregnancy and control bleeding, while HRT addresses menopause symptoms
• Unlike birth control, HRT does not prevent pregnancy during perimenopause
• Combining methods like a hormonal IUD with bioidentical hormones can provide both contraception and symptom relief
• Transitioning off birth control should be gradual to avoid the "12,000-foot cliff" of hormone withdrawal
• Continuous birth control (skipping the placebo week) is acceptable and was originally designed by men
• Women deserve practitioners who listen, educate, and offer personalized options
• Virtual appointments have increased access to specialized menopause care

Join our private Facebook group, the Pause Diaries, for real talk, real support, and real answers about perimenopause and menopause. We're 700 women strong and growing!

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.

Send us a text

Val Lego speaks with Ryan Anderson and Rebecca Horton from Miller Knoll about their pioneering work to create workplace environments that better support women experiencing perimenopause and menopause. They discuss how thoughtful office design can address symptoms like hot flashes, brain fog, joint pain, and fatigue that affect women's careers.

• 51% of the workforce are women who may experience menopause symptoms in the workplace
• Miller Knoll began researching workplace menopause solutions after learning about UK initiatives addressing the issue
• Respite spaces provide essential areas for women to recover from symptoms without "having to cry in the bathroom."
• Research shows joint pain is as common as hot flashes during menopause but less recognized
• Design solutions include movement-friendly workspaces, sit-stand options, and respite areas for short naps
• Natural light, biophilic design elements, and temperature control help manage multiple menopause symptoms
• Thoughtful workplace design benefits not only menopausal women but also veterans with PTSD and neurodivergent individuals
• Creating inclusive workplaces means designing spaces where everyone can bring their best selves to work

Join our Facebook group, the Pause Diaries, to share your ideas about how businesses can make workplaces better for women experiencing perimenopause and menopause. It's a private group with hundreds of supportive women ready to offer advice and support on your journey.

Loved this conversation? Let’s keep it going.
Join our private Facebook group, The Pause Diaries, where we dive deeper into all things perimenopause and menopause—without judgment, just real talk.

If this episode inspired you, share it with a friend or colleague. And don’t forget to subscribe, rate, and review The Pause Podcast—your support helps us bring more expert voices to the table.

Got a story, symptom, or question? Send it my way at by posting it our Facebook Group The Pause Diaries that supports the podcast.

I just might feature it in an upcoming episode!

Until next time, stay curious, stay empowered, and never hit pause on your wellbeing.