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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. 

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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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 Fan Mail

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.

Send us Fan Mail

Remember walking into a room and forgetting why you're there? Or that moment when you can't recall the name of someone you've known for years? You're not losing your mind — you're likely experiencing one of the most common yet least discussed symptoms of perimenopause: brain fog.

A staggering 60% of perimenopausal women report memory issues and difficulty finding words, yet many dismiss these symptoms as simply being "busy" or "stressed" rather than recognizing them as hormonal changes. Dr. Kelly Wiersema, board-certified OBGYN and menopause specialist, joins us to demystify what's happening in your brain during this transition.

We dive deep into the science behind perimenopausal brain fog, exploring how estrogen affects not just hormones but actual blood flow to the brain. Dr. Wiersema explains why these cognitive changes happen, whether hormone replacement therapy helps (spoiler: it's complicated), and why she describes perimenopause as "puberty in reverse." We also explore how factors like sleep quality, stress levels, and even sugar consumption compound these cognitive challenges.

The good news? These symptoms are typically temporary. Whether through hormone therapy, lifestyle modifications, cognitive exercises, or simply time, most women regain their mental clarity. Dr. Wiersema shares practical strategies for managing brain fog, from tracking symptoms to identify personal triggers to specific brain-boosting activities that help maintain cognitive function during this transition.

Whether you're just starting to notice these changes or have been struggling with them for years, this episode offers validation that you're not alone and provides actionable tools to navigate this challenging yet normal part of every woman's journey. Join our supportive community at The Pause Diaries on Facebook to connect with others experiencing similar challenges and share your own menopause moments.

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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Hormone replacement therapy has been widely misunderstood since alarming headlines in 2002 claimed it caused increased risks of breast cancer, heart attacks and strokes based on the Women's Health Initiative study. We unpack what the study got wrong, how the data was misinterpreted, and what 20 years of reanalysis reveals about the actual safety profile of HRT.

• The WHI study results were released to media before peer review, creating widespread fear about hormone therapy
• Study participants averaged 62.5 years old, a decade past typical menopause onset
• The reported increased breast cancer risk wasn't statistically significant when properly analyzed
• Over 40% of study participants were current or former smokers, a factor not properly accounted for
• The study only tested specific synthetic hormones (Premarin and PremPro), yet warnings were applied to all hormone therapies
• Medical training on hormone therapy essentially stopped after the study, leaving providers unprepared
• Women have to advocate strongly for themselves to access appropriate hormone therapy today
• The WHI study did provide valuable research on women's health, especially regarding osteoporosis prevention
• Finding menopause-informed providers remains challenging but support groups can help

Join our Facebook group called The Pause Diaries where women actively discuss menopause experiences and share resources for finding knowledgeable providers.

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 Fan Mail

Discover why testosterone might be the missing piece in your menopause treatment plan and how this misunderstood "male hormone" could help restore your energy, focus, and vitality.

• Women naturally have 4-5 times more testosterone than estrogen throughout their reproductive lives
• Testosterone is not FDA-approved for women despite being used regularly in other countries
• Proper testosterone therapy involves using about one-tenth the dose prescribed for men
• Benefits extend beyond libido to include improved energy, mental clarity, muscle tone, and mood
• Potential side effects like unwanted hair growth are rare when appropriate dosing is used
• Testosterone works best as part of a comprehensive approach including diet, exercise, and stress management
• The "hormone trifecta" (estrogen, progesterone, testosterone) more closely mimics pre-menopause hormonal balance
• Monitoring levels with healthcare providers helps ensure proper dosing and effectiveness

Stay curious, stay empowered, and don't pause your power.

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 Fan Mail

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 Fan Mail

Women going through menopause often experience intense joint pain that differs from typical pain, now recognized as Musculoskeletal Syndrome of Menopause (MSM).

• MSM includes joint pain, frozen shoulder, back pain, loss of muscle mass, decreased bone density, and arthritis
• Estrogen acts as a gatekeeper for inflammation in joints, so declining levels increase pain dramatically
• Jaw clenching can directly impact pelvic floor function, affecting incontinence and sexual function
• Heavy weight lifting (not just cardio) is crucial for maintaining muscle mass and bone density during menopause
• Healthcare providers often lack training in menopause musculoskeletal issues, requiring patient self-advocacy
• Treatment options include hormone therapy, physical therapy, anti-inflammatory diets, and strength training
• Fascia health is critical - decreased estrogen affects joint lubrication and tissue function throughout the body
• Pelvic floor physical therapy can improve coordination and function beyond simple Kegel exercises

Join our Facebook group, The Pause Diaries, to connect with other women experiencing similar symptoms and access additional resources like UC's recommended fascia stretches for better sleep.

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.