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Struggling with stubborn weight gain, low energy, or middle-of-the-night awakenings in perimenopause or menopause? Your sleep may be the missing piece.

On this episode of the Vibrant Menopause Podcast, I’m joined by Dr. Audrey Wells, a board-certified sleep doctor, menopause-certified clinician, and obesity medicine specialist, to unpack why sleep problems are so common—and so overlooked—in midlife women.

We talk about why women’s sleep disorders often go undiagnosed, how poor sleep quietly drives weight gain, cravings, muscle loss, and fatigue, and why “doing all the right things” with food and exercise still isn’t enough if your sleep is disrupted.

In this episode, you’ll learn:

• Why sleep issues are often an early sign of perimenopause
• The powerful connection between sleep, metabolism, and weight loss
• How untreated sleep problems sabotage energy, mood, and fat loss
• When to advocate for a proper sleep evaluation

If weight loss feels harder than ever and you’re exhausted despite your best efforts, this conversation will help you understand it’s not a willpower problem—it’s physiology.

🎧 Listen in to learn how prioritizing sleep can support your metabolism, energy, and long-term health in perimenopause and menopause.

Show Notes:

✨ Grab my FREE doctor-approved breakfast guide at vibrant-md.com/breakfast to start supporting your metabolism from the very first meal of the day.

Ways to Connect with Me:

Instagram: https://www.instagram.com/heatherawadmd/?hl=en

LinkedIn: https://www.linkedin.com/in/heatherawadmd/

Website: https://www.vibrant-md.com/

YouTube: https://www.youtube.com/channel/UC8ksjIG1j7eIRttczBE1o2Q

Find Audrey at www.sliiip.com

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

Hello, my vibrant friend! Today I’m joined by Dr. Dana Gibbs, an ENT-turned–integrative hormone expert, for a powerful conversation about something so many midlife women wonder about: thyroid health and stubborn weight gain.

If you’re in perimenopause or menopause and feel exhausted, puffy, struggling with hair loss, brittle nails, or weight that will not budge no matter how “clean” you eat… this episode is for you.

Dr. Gibbs breaks down:

• Why thyroid issues are far more common than most women are told
• How menopause shifts your hormones, binding proteins, and thyroid availability
• The hidden labs—like reverse T3—that many doctors don’t run but can explain fatigue and blocked weight loss
• Why pushing thyroid meds too high is dangerous (even if it feels good in the moment!)
• How to find the right kind of doctor when you need deeper answers

This conversation will help you understand what’s really going on with your metabolism—so you can finally make progress with weight loss in midlife, without guessing and without giving up.

If you’re ready for science-based, personalized support from a physician who specializes in weight loss during perimenopause and menopause, you can learn more about working with me at vibrant-md.com

Let’s get you feeling vibrant again. 💛

Show Notes:

💛 FREE GUIDE FOR YOU
The number one question women ask me is, “What should I eat for breakfast for weight loss in menopause?” I created a simple, doctor-approved guide to make this easy.
Grab your free copy at vibrant-md.com/breakfast

Ways to Connect with Me:

Instagram: https://www.instagram.com/heatherawadmd/?hl=en

LinkedIn: https://www.linkedin.com/in/heatherawadmd/

Website: https://www.vibrant-md.com/

YouTube: https://www.youtube.com/channel/UC8ksjIG1j7eIRttczBE1o2Q

Connect with Dr. Dana Gibbs

IG: @allergyaccessmd

FB: https://www.facebook.com/consultantsinmetabolism

Consultants in Metabolism Practice: https://www.danagibbsmd.com/?fbclid=IwAR3KqpbPOy-DPEUUvJPIMXkdODr224c7C3VWTBGMWvcuKvgPSCQv3jyTNcc

Take Control of Your Hormones Course: https://www.danagibbsmd.com/course

Allergy Access MD: https://www.allergyaccessmd.com/

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

Today I’m sharing big news for every woman in perimenopause or menopause. The FDA and HHS have officially removed the Black Box Warning from menopausal hormone therapy (MHT). This label has scared women and clinicians for more than 20 years, even though the evidence has long shown that estrogen — when started before age 60 or within 10 years of menopause — can actually improve long-term health.

In this episode, I explain what the Black Box Warning was, why it lasted so long, and what this change means for your care. I also discuss a new study of 120 million medical records showing that estrogen therapy is linked with lower risks of breast cancer, heart attack, stroke, and Alzheimer’s, especially when used earlier in menopause.

I share my own story of asking for hormone therapy in perimenopause and being told, “I’m afraid of hormones.” My hope is that this update encourages more women to seek evidence-based treatment—and helps more clinicians feel confident providing it.

If you’ve been dealing with hot flashes, sleep issues, brain fog, sexual pain, weight gain, or that “I’ll just wait it out” feeling, this episode will help you understand your options and advocate for the care you deserve.

💛 FREE GUIDE FOR YOU
The number one question women ask me is, “What should I eat for breakfast for weight loss in menopause?” I created a simple, doctor-approved guide to make this easy.
Grab your free copy at vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

If you’ve ever thought, “I just don’t feel like myself anymore,” this episode is for you.

In today’s conversation, I sit down with Sara Larson — evidence-based menopause coach and passionate advocate for women’s health — to break down the real science of menopause, the myths flooding your social media feed, and what every woman deserves to know about her body in this powerful transition.

We unpack the biggest updates from the Menopause Society Annual Meeting, including:
💡 The truth about testosterone and hormone therapy — what’s evidence-based (and what’s hype)
😴 How lack of sleep can sabotage your metabolism and lead to 250 extra calories a day
🧠 Why anxiety, mood changes, and “not feeling like yourself” are often early perimenopause signs — not just stress
⚕️ How to find qualified, certified menopause practitioners who understand your unique needs

Sara's personal story of going through mysterious health changes, seeing 12 doctors, and finally finding answers will resonate with every woman who’s been told “you’re fine” — when you know you’re not.

This episode is a reminder that you’re not crazy, you’re not alone, and there is evidence-based help available.

If you’re a professional woman ready to feel like yourself again, lose weight for the last time, and finally understand what’s happening in your body — hit play now.

Show Notes:

If you're struggling to find the best breakfast grab my FREE guide here: https://www.vibrant-md.com/

The Menopause Society: https://menopause.org/

NYT Article: ‘I’m on Fire’: Testosterone Is Giving Women Back Their Sex Drive — and Then Some - Susan Dominus

Ways to Connect with Me:

Instagram: https://www.instagram.com/heatherawadmd/?hl=en

LinkedIn: https://www.linkedin.com/in/heatherawadmd/

Website: https://www.vibrant-md.com/

YouTube: https://www.youtube.com/channel/UC8ksjIG1j7eIRttczBE1o2Q

Sara Larson is an Evidence-Based Menopause Coach in Minnesota.

Sara's Website: https://www.saralarsoncoaching.com/

Sara's Instagram: https://www.instagram.com/saralarsoncoaching/

Sara's Facebook: https://www.facebook.com/saralarsonwoodruff

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

Hi friend — today I want to make a case for why counting calories doesn’t work for perimenopause and menopause weight loss… and why a hormonal approach makes so much more sense for what’s really going on in your body right now.

For years, we were told that weight loss was simple math: calories in, calories out. But at midlife, that old formula falls apart. You can eat less, work out more, and still gain weight — and it’s not your fault.

In this episode, I’ll explain how shifting estrogen levels change your insulin response and why that leads to frustrating weight gain even when your habits haven’t changed. I’ll share real stories from women I work with who finally started losing weight again once they began nourishing their bodies instead of restricting.

You’ll learn:
 💡 Why your metabolism hasn’t actually “slowed down” — even if it feels that way
 💡 How to eat in sync with your hormones so you can lose weight without counting or cutting calories
 💡 What to focus on instead: protein, fiber, healthy fats, and meal timing that supports your hormones

If you’ve ever thought, “I’m doing everything right, but my body just isn’t responding like it used to,” this episode is for you.

It’s time to stop under-eating, stop tracking every bite, and start fueling your body so it can support you through this incredible stage of life. Let’s build a sustainable way to lose weight — for the last time.

If you've been struggling with breakfast during this transition period, find my best breakfast here! - https://www.vibrant-md.com/breakfast

Show Notes:

Grab the Breakfast Guide Here! -  https://www.vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

Hello, my vibrant friend! This is your 2025 Hormone Update, I’m joined by Dr. Kerri Anthony, OB-GYN and founder of Your Menopause MD, to share what every woman in perimenopause or menopause needs to know about hormone therapy, bioidentical hormones, and testosterone.

We cover the latest research on hormone safety, how to choose the right type of estrogen, and why personalized menopause care matters for your mood, metabolism, and energy.

If you’ve been told “your labs are normal” but don’t feel like yourself, this conversation will help you find answers—and relief.

If you've been struggling with breakfast during this transition period, find my best breakfast here! - https://www.vibrant-md.com/breakfast

Show Notes:

Grab the Breakfast Guide Here! -  https://www.vibrant-md.com/breakfast

Ways to Connect with Me:

Instagram: https://www.instagram.com/heatherawadmd/?hl=en

LinkedIn: https://www.linkedin.com/in/heatherawadmd/

Website: https://www.vibrant-md.com/

YouTube: https://www.youtube.com/channel/UC8ksjIG1j7eIRttczBE1o2Q

Connect with Dr. Kerri Anthony

Website: www.yourmenopausemd.com

Facebook: https://www.facebook.com/yourmenopausemd2

Instagram: https://www.instagram.com/stories/yourmenopausemd/

TikTok: https://www.tiktok.com/@yourmenopausemd

YouTube: https://www.youtube.com/@YourMenopauseMD

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

Have you ever wondered what it’s like to work with me one-on-one or inside one of my group programs? In today’s episode, I’m pulling back the curtain and walking you through exactly how I help professional women in perimenopause and menopause finally lose weight for the last time — without counting calories, cutting carbs, or giving up the foods and lifestyle you love.

You’ll learn how we reset your hormones, build simple and sustainable meal frameworks, and create graceful boundaries so you can navigate social events, travel, and busy workweeks with confidence. From the Hormone Reset Plan to the Timing Triumph Framework and Jet Set & Reset Guide, every step is designed to work with your unique schedule — not against it.

If you’re ready to release stubborn weight, feel amazing in your clothes again, and make lasting peace with food, this episode is for you. I’m currently taking just two more one-on-one clients this fall, so now is the perfect time to start your final weight-loss journey.

👉 Book your free mini session through the link in the show notes and let’s make menopause weight loss simple, sustainable, and vibrant.

Show Notes:

Free Mini Session With Me - https://calendly.com/heatherawad/discovery-calls.

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

Have you ever heard of a menopause doula? I hadn’t either until I met Dr. Siri Erickson, and wow, did this conversation open my eyes.

Dr. Siri is a certified menopause doula and Clinical EFT practitioner who helps women through the emotional and brain-related changes that happen in perimenopause and menopause. After struggling herself with anxiety, brain fog, and exhaustion, she made it her mission to help other women find their way through this season feeling supported and whole.

In this episode, we talk about what a menopause doula actually does, why your brain might feel different in midlife, and how to work with your body instead of fighting it. We also get into the surprising benefits of this “brain remodel” that happens during menopause and how it can lead to more clarity, confidence, and freedom on the other side.

If you’ve been wondering why you don’t quite feel like yourself lately, or how to better support your brain and hormones, you’ll love this conversation.

Show Notes:

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

Dr. Siri Erickson:

With a doctorate in contemplative leadership, Siri has helped 100’s of professional women navigate big challenges with confidence and compassion. After leaving a high profile job in academia with debilitating brain-related perimenopause symptoms, she spent countless hours researching and learning her way back to health. Now, as a certified menopause doula, clinical EFT practitioner, and business owner, she works with brainy and soulful women in perimenopause who feel like they are losing their minds and struggling to make it through each day’s overwhelming to-do list. She helps them get their brains back, be in the driver’s seat for their own health, and experience joy as they thrive again in life and work.

Siri was recently featured as the cover story in River Valley Woman magazine. - https://www.luxequarterlies.com/river-valley-woman

Free guide - Perimenopause on Purpose: A Checklist to Put Yourself Back in the Driver’s Seat

The menopause transition actually does have benefits, if we know how to take advantage of them. Find out what those benefits are and focus on getting a brain and health upgrade.

Get your free copy here - https://info.thecompassionway.com/perimenopause-on-purpose-checklist

Free personal consultation - Get Your Brain Back Strategy Session

In a private 30 minute session, I will listen to how you are struggling, help you identify what your goals are, and provide customized recommendations to help you get the support you need.

Schedule your session today - https://info.thecompassionway.com/perimenopause-strategy-call

Connect with Dr. Siri Erickson: thecompassionway.com and email is [email protected]

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

If you’re a woman in perimenopause or menopause and you have a vagina, listen up because this conversation will change the way you think about your body.

My guest is Dr. Rachel Rubin, a Urologist and Sexual Medicine Specialist who’s helping women everywhere reclaim comfort, confidence, and pleasure. The work she’s doing in her clinic and online is empowering women to finally understand what’s possible in midlife.

We’re talking all about vaginal estrogen: the small but mighty treatment that can transform everything from dryness and pain to libido and urinary health. It’s backed by decades of research, yet so few women have ever been told about it.

Dr. Rubin has made it her mission to change that. She’s educating doctors, mentoring the next generation, and speaking directly to women who deserve better answers and better care. Her energy is contagious, her knowledge is unmatched, and her message is simple: you don’t have to just put up with discomfort.

Tune in for this eye-opening, empowering episode and find out why every woman in midlife needs to know about vaginal estrogen.

Show Notes:

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

if you're interested in supporting Dr. Rachel Rubin's work, you can visit her at:

• Website: https://www.rachelrubinmd.com/
• Instagram: https://www.instagram.com/drrachelrubin/?hl=en
• Facebook: https://www.facebook.com/DrRachelRubin/
• LinkedIn: https://www.linkedin.com/in/rachel-rubin-7433b0134/
• Twitter: https://twitter.com/drrachelrubin

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Click here to text us!

Lunch can be one of the trickiest meals during a weight loss journey, especially in menopause. In this episode, I share how being intentional with your midday meal can support weight loss, steady energy, and clear thinking for the rest of your day.

You will learn why protein, vegetables or berries, and healthy fats are the best combination for lunch, and how they help avoid afternoon crashes and constant snacking. I also give you simple, realistic examples you can take to work or grab on the go.

If lunch often leaves you tired, unfocused, or still hungry, this episode will help you create meals that truly work for your goals and your busy life.

Show Notes:

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.