This Is Perimenopause: Menopause, Perimenopause and Women's Health in Midlife

Lying awake at 2 a.m., staring at the ceiling, mentally catastrophizing about tomorrow? We've all been there, especially in perimenopause. You've probably tried everything: magnesium, weighted blankets, meditation apps, lavender spray. But have you heard of CBT-I?



In this episode, we're talking with Dominique Williams, a Registered Social Worker at Coven Women's Health who specializes in CBT-I (Cognitive Behavioral Therapy for Insomnia). Dominique breaks down why you're waking up at 2-3 a.m., what's keeping you awake, and the science-backed strategies that can actually help.

In this episode:

• What CBT-I is and why it's the gold standard treatment for insomnia
• Why you're waking up at 2-3 a.m.
• Why getting OUT of bed when you can't sleep actually helps you sleep better
• Sleep restriction vs. sleep compression for perimenopausal women
• How your brain has learned insomnia (and can unlearn it too)
• Simple tools like cognitive shuffling, breathwork, and stimulus control
• What to look for when finding a CBT-I practitioner
• Free CBT-I apps you can try on your own

This is part of our Endy Reclaim Your Rest Sleep Series - helping you wake up rested, focused, and ready to take on whatever the day brings. 

Endy is Canada’s leading online mattress brand, trusted by over 1 million sleepers. Endy’s mattresses are designed to keep you cool and supported all night long, so you wake up feeling refreshed and ready to take on your day. With three comfort options—plush, medium-firm, and firm—you can find the perfect fit for your body and sleep style. And the best part? Endy delivers straight to your door, so upgrading your sleep is simpler than ever. Check them out at endy.com.

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Dominique Williams is a Registered Social Worker (MSW) with over 15 years of experience supporting women through some of life’s most complex transitions. Her clinical work is grounded in Cognitive Behavioural Therapy (CBT), mindfulness-based approaches, and a deeply client-centred framework, with a particular focus on CBT-I for sleep disruption during perimenopause.

Dominique specializes in working with women navigating perimenopause, anxiety, depression, disordered eating, poor body image, and chronic health conditions. Her approach is inclusive, compassionate, and firmly evidence-based—helping clients build healthier, more sustainable relationships with their bodies, minds, and sleep.

In 2021, Dominique completed her own breast cancer journey, only to find herself facing the often-unexpected challenges of treatment-induced perimenopause. Years of research, reflection, night sweats, and lived experience shaped her passion for supporting women who feel dismissed, exhausted, or stuck when it comes to sleep and hormonal change. She brings both clinical expertise and real-world understanding to conversations about insomnia, nervous system regulation, and reclaiming rest during midlife.

Outside the therapy room, Dominique is a certified yoga instructor, competitive dragon boater, and lifelong learner. Originally from Australia and now based in Canada, she can often be found chasing sunshine, sipping good coffee on a patio, and reading for hours—when she’s not helping women finally get the sleep they deserve.

Links for this episode

Dominique Williams on Instagram

CBT-i Coach App

Coven Women’s Health

Coven Women’s Health on Instagram

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Feeling tired all the time? Struggling with brain fog and irritability? Before you chalk it up to just another annoying perimenopause symptom, listen up. There may be more to the story.

In this conversation with Naturopathic Doctors Nic and Nat, we are diving deep into iron deficiency and iron deficiency anemia, revealing just how pervasive this issue is among perimenopausal women. You’ll learn how Doctors Nic and Nat treat their patients with  low iron levels so they can get back to feeling their best.

In This Episode:

• What iron deficiency is and how it differs from iron deficiency anemia
• The surprising symptoms of low iron that often mimic perimenopause symptoms
• When iron IV infusions may be necessary and how the treatment process works
• The pros and cons of oral iron supplements for treating deficiency
• Why proper testing and follow-up are crucial for effective iron deficiency treatment
• Why iron supplementation must always be done under the guidance of a qualified medical professional

So, grab your favorite iron-rich snack (spinach smoothie, anyone?) and let's dive in.

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Dr. Nic and Dr. Nat—twin sisters, naturopathic doctors, and menopause society certified practitioners. They're also the founders of Durham Natural Health Center, the creators of the Empowered Midlife Hub and the Perimenopause Playbook. 

Over their 15 years of clinical practice experience, they've helped thousands of women navigate perimenopause and menopause, guiding them from feeling tired, irritable, and depleted to feeling energized, confident, and thriving. They know how challenging this time of life can be because they're living it and have seen it firsthand with so many women. 

That's why they've developed their Empowered Midlife framework that includes menopause hormone therapy, personalized nutrition, and lifestyle strategies to help women regain their vitality and take control of their health. They love educating about the menopause transitions and you might catch them sharing insights on Rogers TV, podcasts, or speaking to organizations like TD Bank and the Ministry of Finance. It's their mission to help women in their 40s and 50s feel empowered and supported as they embrace this stage of life. 

When they're not in clinic, you will find them hanging out with their kiddos and families. Dr. Nic is the boy mom with 3 boys under 9 and Dr. Nat the girl mom with 2 little girls aged 5 and 7. They love to stay active and you will also find them at the gym or training for their newest fitness love – HYROX racing. They're passionate about helping women like you rediscover your energy, confidence, and sense of self—because you deserve to feel amazing, no matter what chapter you're in.



Links for this episode

Durham Natural Health Centre

Follow Dr. Nic and Nat on Instagram

Follow Durham Natural Health Centre on Instagram

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If you're ready to stop surviving on coffee and cat naps, this episode is a must-listen. 

In the first episode of our Reclaim Your Rest with Endy series, we sit down with Dr. Jen Zelovitzky, the Clinical Director of Women's Health and Vitality at Medcan and a specialist in women's health and midlife transitions. Our goal? To unpack the complex interplay of hormones, neurotransmitters, and lifestyle factors that can sabotage your sleep during perimenopause and beyond. 

Dr. Jen shares her expert insights on how to identify the root causes of your sleep challenges and how to tackle them. Because to paraphrase Dr. Jen, if you're not sleeping, nothing else is working.

In this episode:

• Why addressing sleep disturbances should be a top priority in perimenopause care
• How hormonal shifts can hijack your sleep
• How to identify the root cause of your sleep disturbances so you can find the right remedy to help you get back to sleep 
• The role of key neurotransmitters like orexin and serotonin in regulating sleep
• Medications to target sleep disruptors, like hormone therapy, sleep medicines, antidepressants, and other pharmaceutical options
• The power of CBT-I and other non-drug approaches for improving sleep

You're not doomed to be a sleep-deprived zombie for the rest of your life. With the right knowledge, support, and maybe a new mattress, you too can reclaim your rest.

This episode is brought to you by Endy, Canada’s leading online mattress brand, trusted by over 1 million sleepers. Endy’s mattresses are designed to keep you cool and supported all night long, so you wake up feeling refreshed and ready to take on your day. With three comfort options—plush, medium-firm, and firm—you can find the perfect fit for your body and sleep style. And the best part? Endy delivers straight to your door, so upgrading your sleep is simpler than ever. Check them out at endy.com.

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Dr. Jennifer Zelovitzky

Dr. Jennifer Zelovitzky is a certified Menopause Specialist and the Clinical Director of Women’s Health at Medcan Toronto. Follow her on socials @DrJenZelo where she helps women better understand their bodies and advocate for their needs in the Canadian Healthcare system. She is also the mom of 2 amazing daughters and 3 fur babies. 

Links for this episode

• Dr. Jen Zelovitzky on Instagram
• Medcan Women’s Health
• www.drjenzelo.ca
• Read Dr. Jen’s Blogs

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New year, new goals… same confusion about what to actually do in the gym? Meet David Caixeiro, the fitness and lifestyle coach who’s training Mikelle to do an unassisted pull-up. From busting workout myths to rethinking New Year’s resolutions, David shares why lifting weights is one of the best things women can do for their health, and how to do it. And no, you will not get “bulky”!

In This Episode You’ll Learn:

• Why New Year’s resolutions can work—if they’re value-based and realistic
• The five key movement patterns everyone should train
• The power of consistency, behavior-based goals, and small wins
• Why the scale doesn’t tell the full story (hello, non-scale victories)
• Common mistakes people make in the gym—and how to avoid them
• Why getting “bulky” isn’t a real concern
• Why mobility, walking, rest, sleep, and meditation are underrated game-changers
• How to find a trainer who actually knows what they’re doing
• Practical advice for beginners who don’t know where to start

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David Caixeiro, Fitness and Lifestyle Coach

David is a Personal Trainer, Lifestyle Coach, and former Team Canada Bobsleigh athlete. With nearly 10 years of experience helping people build stronger, fitter, and more capable bodies, his mission is to help others live healthier and more fulfilling lives through functional fitness, mindfulness, and sustainable lifestyle change.

He holds a bachelor’s degree in Kinesiology and has completed advanced training in Strength & Conditioning, Nutrition, Health Coaching, Fascial Stretch Therapy, Functional Movement, Corrective Exercise, Neurolinguistic Programming, behavior-change psychology, and sleep, stress management, and recovery.

Links for this episode

David Caixeiro Instagram

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“I love you… and I want to kill you.”

If that sentence makes you feel seen, this episode is for you.

Mikelle and Michelle are joined by Béatrice Séguin, PhD, for a candid - ‘Say The Thing’ conversation about rage, resentment, desire, and changing roles in long-term relationships—especially through motherhood and perimenopause.



They unpack why two things can be true at once, how hormones and mental load collide, why mothering your partner kills libido, and what it actually takes to set boundaries, share the load, and communicate honestly without guilt. From responsive desire to dropping unrealistic expectations, this episode offers relief, validation, and real-world strategies for evolving alongside your partner instead of burning out.

If you’ve ever wondered, Why does everything annoy me now?—you’re not alone.

This podcast is brought to you by Coral, a virtual clinic designed for women in midlife. They provide personalized, evidence-based care that supports every woman’s unique journey—whether you’re in perimenopause, menopause, or the years beyond. Use code TIP5 for 5% off at coral.ca.

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About Béatrice Séguin, PhD

I'm Dr. Béatrice Séguin, and like many of you, I've been blindsided by (peri)menopause. This journey pushed me into self-advocacy, armed with my PhD and a relentless drive to uncover the science behind midlife. TTOM is your go-to resource for expert advice on fashion, lifestyle, health, and nutrition—all delivered with a vibe that says, "We're in this together."

In a world full of confusing and conflicting information, TTOM cuts through the noise. I'm here to provide evidence-based answers and a good dose of girlfriend fun along the way. This community is about more than just surviving midlife—it's about owning it with science-backed confidence and style.

Let’s celebrate the power and beauty of aging by rewriting the narrative together.

Links for this episode

This Time of The Month Website

This Time of The Month Instagram

This Time of The Month Podcast

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When was the last time a man asked you about your perimenopause journey? If you're like most women, the answer is probably never. But what if that could change?

Meet John McCalla, CTO and co-founder of Coral – and yes, he's the first man to appear on the This Is Perimenopause podcast. As one of the only males on a team revolutionizing women's midlife health, John brings a refreshingly honest perspective on how little men know about perimenopause and what needs to change.

When John learned about the perimenopause crisis – women suffering in silence without access to simple, effective solutions – he knew he had to act. Now he’s part of the Coral team creating personalized care that integrates hormone therapy with lifestyle medicine and coaching.

This conversation proves that when men educate themselves and show up as true allies, everything changes. Whether you're struggling to talk to your partner about what you're experiencing, or you're a man who wants to help but has no idea how, this episode is for you.

This podcast is brought to you by Coral, a virtual clinic designed for women in midlife. They provide personalized, evidence-based care that supports every woman’s unique journey—whether you’re in perimenopause, menopause, or the years beyond. Use code TIP5 for 5% off at coral.ca.

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John McCalla, Co-Founder and CTO, Coral

John McCalla is a seasoned technology leader with over 25 years of experience building and leading software development teams. Throughout his career, he's worn many hats – entrepreneur, software developer, technical team leader, consultant, product manager, CTO, and VP of R&D – but what drives him isn't the title, it's making an impact.

John is passionate about building things (both software and the occasional weekend hardware project) and believes that real success comes from surrounding yourself with talented, focused, hard-working people. He's led teams across myriad environments and has learned that getting there "in style" matters just as much as the commercial and technical wins.

Perfectly bilingual, John has frequently led francophone teams and brings a unique perspective to technology leadership in Quebec.

Links for this episode

coral.ca

https://www.instagram.com/coraltothrive/

Hosted on Acast. See acast.com/privacy for more information.

From declining libido to painful sex, many women struggle silently with menopause-related sexual issues. They may feel embarrassed, ashamed, or simply unsure where to turn for help. In this episode, Nurse Clinician Jeanne Lefebvre, a specialist in women's sexual health at Coral, sheds light on the myriad factors - both physical and psychological - that can affect midlife sexual health. More importantly, she offers hope and practical guidance for women who want to reclaim their sexuality and intimacy during this transformative time.

With warmth, wisdom and a generous dose of humor, Jeanne reminds us that we all deserve a satisfying and pleasurable sex life - at any age. By advocating for our needs, exploring new forms of intimacy, and enlisting the right support, we can emerge with a deeper connection to ourselves and our sexuality.

In This Episode 

• The ways menopause can impact sexual function
• The role of estrogen, testosterone & sexual health
• How vaginal estrogen & DHEA can be game-changers for genital symptoms
• Why vaginal atrophy shouldn't be ignored and how to treat it
• Finding the right products & routines for optimal vulvar vaginal health
• When and how to seek help from healthcare professionals
• The importance of prioritizing sexual pleasure as a form of self-care

This podcast is brought to you by Coral, a virtual clinic designed for women in midlife. They provide personalized, evidence-based care that supports every woman’s unique journey—whether you’re in perimenopause, menopause, or the years beyond. Use code TIP5 for 5% off at coral.ca.

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Jeanne Lefebvre (RN), Nurse Clinician, Coral

Jeanne is a registered nurse with a deep passion for women’s health and sexual wellbeing. She holds a bachelor degree in Nursing with a certification in Sexual Health. Before joining the Coral team, she has built a diverse career spanning from obstetrics and pharmacy-based primary care to teaching, and private practice, always focusing on women's health.

At Coral, Jeanne is dedicated to providing care that recognizes each woman’s unique story. Her holistic approach weaves together the physical, emotional, and relational aspects of health, creating a supportive space where women feel seen, understood, and empowered.

Beyond her clinical work, Jeanne shares her expertise through workshops and conferences, raising awareness and education around women’s health and sexual wellbeing.

Links for this episode

coral.ca

https://www.instagram.com/coraltothrive/

Hosted on Acast. See acast.com/privacy for more information.

Social media is flooded with nutrition advice that changes faster than your perimenopause symptoms. Every influencer has a different magic bullet - from eliminating entire food groups to expensive supplements that promise to "balance your hormones." The noise is overwhelming, especially when you're already struggling with brain fog, weight gain, and exhaustion, only to be told the answer is just eating more protein and moving your body more.

Meet Christie Chapman, a menopause wellness coach who experienced early menopause at 38 and turned her crisis into her calling. Christie believes in keeping nutrition simple with her "30-30-30" approach and has helped hundreds of women feel strong and vital again without restrictive diets or expensive supplements.

In this refreshingly practical conversation, Christie shares some simple tips you need to learn how to fuel this new perimenopausal version of yourself.

In This Episode 

• Why menopause is an inflammatory state - and what that means for your approach to food 
• Christie’s "30-30-30" framework that takes the guesswork out of nutrition
• Why carbs aren't the enemy (and which ones actually help you sleep better) 
• Practical meal prep strategies that don't require hours in the kitchen 
• How to build sustainable habits to support yourself in perimenopause

Christie reminds us that while perimenopause can feel overwhelming, it's actually your body's wake-up call to make some important changes. And here's the revolutionary part: it's simple, but not necessarily easy - and that's exactly why it works.

You're going to live a long time, and you deserve to feel strong and vital for all of it.

This podcast is brought to you by Coral, a virtual clinic designed for women in midlife. They provide personalized, evidence-based care that supports every woman’s unique journey—whether you’re in perimenopause, menopause, or the years beyond. Use code TIP5 for 5% off at coral.ca.

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Christie Chapman is a Certified Women's Wellness Coach, Certified Yoga Instructor, food blogger, and menopause enthusiast who has guided hundreds of women through the transformative journey of perimenopause and menopause. With her unique blend of nutritional expertise, movement wisdom, and deep understanding of midlife transitions, Christie helps women reclaim their bodies, navigate their emotions, and rediscover their vision for this powerful life stage.

 Amazing Recipes and Links for this episode

• Crunchy Granola Clusters
• Sheet Pan Sausage Gnocchi with Crispy Kale
• Autumn Harvest Chicken and Veggie Bowl
• Christie Chapman on Instagram

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When it comes to topics fueling debates in the menopause world right now, testosterone is the ultimate lightning rod. In this episode, we dive deep into the often misunderstood world of testosterone for women with Coral's Medical Director, Dr. Ariane Ouellet-Decoste and Coral Co-Founder and CEO, Fiona Lake Waslander.

With so much conflicting advice out there, it's hard to know who to trust. How do you weigh the potential risks and benefits of treatments, lifestyle changes, or even the option to do nothing at all? This conversation with Dr. Ariane and Fiona is a brilliant example of what it looks like to understand the facts and embrace the nuance when it comes to navigating the menopausal transition. They provide a much-needed masterclass on the science behind testosterone therapy, empowering you to make informed decisions about your health.

In This Episode:

• The role of testosterone throughout a woman's lifespan
• Potential benefits & risks of testosterone therapy
• Importance of individualized dosing & monitoring
• What the research really says about testosterone for libido & beyond
• Why expert guidance is non-negotiable for women using testosterone.
• Testosterone 101: From gels to creams & everything in between
• Acne, hair growth & other side effects to watch for
• Optimizing your hormonal health through lifestyle shifts
• Coral's integrative approach to perimenopausal care
• Why ongoing follow-up is non-negotiable

If you're curious about whether testosterone could be right for you, this episode is a must-listen. 

This podcast is brought to you by Coral, a virtual clinic designed for women in midlife. They provide personalized, evidence-based care that supports every woman’s unique journey—whether you’re in perimenopause, menopause, or the years beyond. Use code TIP5 for 5% off at coral.ca.

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Fiona Lake Waslander, CEO + Cofounder, Coral

Fiona Lake Waslander is a three-time founder and seasoned tech leader with over 20 years of experience building and scaling customer-centric products across North America. She co-founded Coral to address a major gap in women’s healthcare—accessible, evidence-based menopause care for women in Canada. As CEO, Fiona leads Coral’s mission to ensure it delivers the best health outcomes and evidence-based support for women in midlife. Under her leadership, Coral empowers women to take control of their health, and feel their best through the menopause transition and beyond. Fiona is a passionate advocate for women, recognizing that supporting hormonal health is essential to living with confidence at every stage of life.

Dr. Ariane Ouellete-Decoste (MD), Medical Director, Coral

Dr. Ariane Ouellet-Decoste is a Canadian-trained physician with nearly two decades of clinical experience spanning emergency care, preventative medicine, and women’s health. Her expertise bridges traditional medical practice and evidence-based innovative approaches, with a strong focus on menopause, cardiometabolic health, and lifestyle-driven care. After nearly 15 years practicing emergency medicine in Quebec and the UK, Dr. Ouellet-Decoste transitioned her focus to preventative and lifestyle medicine. She has since trained extensively in women’s health—including advanced courses from The Menopause Society, The British Menopause Society and The Canadian Menopause Society—and holds a postgraduate certificate in Nutrition Science from Stanford School of Medicine. Her approach is rooted in applying the latest medical and nutritional science to support women through midlife transitions, including perimenopause and menopause. Currently, Dr. Ouellet-Decoste serves as Medical Director at Coral, a virtual women’s health clinic specializing in menopause care. She is responsible for the medical quality and regulatory compliance of all clinical protocols, guiding Coral’s care team and clinical programs across Canada.

 Links for this episode

• coral.ca
• coral on Instagram

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In this mind-blowing conversation, Dr. Daiana Castleman discusses the critical aspects of heart health for women navigating menopause. The discussion covers the importance of understanding cholesterol levels, the role of statins in managing heart health, and the unique cardiovascular risks women face. Dr. Castleman emphasizes the significance of prevention, regular testing, and lifestyle changes while also addressing the complexities surrounding hormone therapy and its impact on heart health. The conversation aims to empower women with knowledge and actionable insights to take charge of their cardiovascular health.

In This Episode:

• Prevention is key for heart health in women.
• Understanding cholesterol levels is crucial for cardiovascular risk assessment.
• Statins can be a necessary tool for managing cholesterol.
• Menopause significantly impacts heart health and cholesterol levels.
• Regular testing for cholesterol and other markers is essential.
• Lifestyle changes can improve cholesterol but may not be enough for everyone.
• Women often face unique cardiovascular risks that need to be addressed.
• Hormone therapy has mixed evidence regarding its effectiveness for heart health.
• Shared decision-making with healthcare providers is vital for treatment plans.
• Ethnicity and pregnancy history can influence cardiovascular risk.

This podcast is brought to you by Coral, a virtual clinic designed for women in midlife. They provide personalized, evidence-based care that supports every woman’s unique journey—whether you’re in perimenopause, menopause, or the years beyond. Use code TIP5 for 5% off at coral.ca.

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Links for this episode

daianacastleman.com

Lume Women + Health

Dr. Daiana Castleman on Instagram

Framingham Risk Score

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