00:00 - Brain fog. Anxiety. Irritability. Trouble sleeping. Loss of motivation. If you’ve found yourself saying, “I just don’t feel like myself anymore,” there may be more happening beneath the surface than simply getting older.

In this episode of The Vitalize Wellness Podcast, Dr. Georgia Nab and nurse practitioner Chelsea Nab explore the cognitive and emotional changes many women experience during perimenopause and menopause—and the role changing hormones may play.

Georgia and Chelsea discuss why women may experience difficulty finding words, memory changes, anxiety, depression, irritability, disrupted sleep, and a loss of motivation or drive during this stage of life. They also explore the roles of progesterone, estrogen, testosterone, blood sugar, thyroid function, and key nutrients—and why looking at the whole person can be important when symptoms begin to appear.

Most importantly, this conversation is a reminder to advocate for yourself. When you don’t feel like yourself, the answer shouldn’t automatically be to dismiss your symptoms as aging. Understanding what has changed can help you and your healthcare professional determine what deserves a closer look.

In this episode, we discuss:

00:00 - “I don’t feel like myself.” Brain fog, anxiety, irritability, sleep problems, and loss of motivation.

01:20 - Why women may dismiss these changes as simply “getting older.”

01:45 - Mood symptoms and why Georgia and Chelsea believe women sometimes need a deeper evaluation.

02:30 - Menopause isn’t only hormonal: how changing hormones can affect the brain and other systems throughout the body.

03:00 - Progesterone: anxiety, sleep, and some of the earliest changes women may notice.

04:15 - Hormone receptors in the brain and why hormonal changes can have effects beyond the reproductive system.

05:15 - Progesterone, GABA, and the brain’s calming pathways.

06:25 - Estrogen, serotonin, dopamine, mood, memory, and brain fog.

07:30 - Estrogen’s role in inflammation and why changing levels can affect how women feel.

08:15 - “You’re not going crazy.” Recognizing that these symptoms deserve attention.

08:45 - Hormone therapy: the different delivery methods Chelsea discusses with her patients.

10:05 - Looking beyond hormones: thyroid function and other factors that can affect how you feel.

10:30 - Estrogen, insulin sensitivity, blood sugar, and metabolic changes during menopause.

11:45 - Why labs matter: anemia, iron, B vitamins, and other factors worth evaluating.

12:15 - Sleep, movement, strength training, and taking a broader look at your health.

12:40 - Ferritin, iron, B vitamins, and why Georgia says testing is better than guessing.

14:05 - Supplements and botanicals Georgia discusses for blood sugar and stress support.

15:10 - The takeaway: advocate for yourself and look deeper when something doesn’t feel right.

Brain fog, mood changes, anxiety, poor sleep, and loss of motivation can have many possible causes. If you’re experiencing them, the goal isn’t to assume one explanation—it’s to recognize that your symptoms are worth discussing and evaluating with a qualified healthcare professional.

Your 1° of Change: If you haven’t had comprehensive labs recently, talk with your healthcare professional about whether testing is appropriate for you. Understanding what’s happening in your body can provide valuable context for the symptoms you’re experiencing.

Your Path to Vitality: If you don’t feel like yourself, advocate for yourself. Don’t be afraid to ask questions and explore whether there may be more contributing to your symptoms.

Your path to vitality starts here. Like and subscribe to join us as we explore the truth about living well at every age.

THE VITALIZE WELLNESS PODCAST

Vitality Through Every Breath

Hosted by Dr. Georgia Nab and Chelsea Nab, APRN

MEDICAL DISCLAIMER

The Vitalize Wellness Podcast is provided for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. The information shared reflects general health and wellness education and should not be used as a substitute for individualized care from a qualified healthcare professional.

Health needs, medical histories, medications, and treatment options vary from person to person. Always consult with your own qualified healthcare professional before starting, stopping, or changing any medication, supplement, treatment, nutrition plan, or health-related program.

Any products, services, treatments, or therapies discussed on this podcast are presented for educational purposes and are not intended as a guarantee of results or as a recommendation that they are appropriate for every individual.

If you are experiencing a medical emergency, seek immediate medical attention.

© The Vitalize Wellness Podcast. All rights reserved.

00:00 - Vaginal dryness. Painful intimacy. Recurring UTIs. Bladder changes. Many women experience these symptoms during perimenopause and menopause—but few realize they may be connected.

In this episode of The Vitalize Wellness Podcast, Dr. Georgia Nab and nurse practitioner Chelsea Nab discuss Genitourinary Syndrome of Menopause, commonly called GSM. Despite affecting a large number of women as hormone levels change, GSM often goes undiscussed because women may be uncomfortable bringing up the symptoms—or simply assume they're an unavoidable part of getting older.

Georgia and Chelsea explain how declining estrogen can affect vaginal and urinary tissues, moisture, collagen, vaginal bacteria, bladder function, intimacy, and quality of life. They also discuss how symptoms can overlap with conditions such as urinary tract infections, bacterial vaginosis, yeast infections, and interstitial cystitis, along with some of the approaches that may be considered to support vaginal and urinary health.

Most importantly, this conversation is about removing the embarrassment surrounding these symptoms. If something has changed, speak up. These concerns deserve the same attention as every other part of your health.

In this episode, we discuss:

00:00 - What is GSM? Understanding Genitourinary Syndrome of Menopause.

00:45 - Why so many women aren't talking about their symptoms.

01:25 - Vaginal dryness, painful intercourse, urinary urgency, and recurring UTIs.

02:20 - How GSM can affect intimacy, relationships, and quality of life.

03:00 - Estrogen, collagen, and why vaginal tissues change during menopause.

03:35 - The vaginal microbiome and the role of healthy bacteria.

04:45 - GSM isn't limited to menopause: hormonal changes during the postpartum and lactation periods.

05:35 - Autoimmune conditions and other issues that can cause vaginal symptoms.

06:35 - UTIs, bacterial vaginosis, yeast infections, and other symptoms women may confuse with GSM.

07:45 - Interstitial cystitis and bladder pain.

09:10 - Natural approaches Georgia discusses for supporting vaginal health.

10:35 - Vaginal estrogen and the treatment options Chelsea discusses with her patients.

11:30 - Creams, tablets, suppositories, and vaginal estrogen rings.

12:30 - What Georgia and Chelsea say emerging research tells us about local vaginal estrogen.

13:05 - Why women shouldn't simply accept these symptoms as “just getting older.”

GSM can be uncomfortable to talk about—but avoiding the conversation doesn't make the symptoms disappear. Understanding what's happening in your body and discussing changes with a qualified healthcare professional can be the first step toward finding an appropriate solution.

Your 1° of Change: If you're experiencing vaginal dryness, painful intimacy, bladder changes, recurring UTIs, or other new symptoms, don't automatically chalk them up to getting older. Start the conversation with your healthcare professional.

Your Path to Vitality: Don't wait until symptoms become severe. Recognizing changes early and seeking individualized care may give you more options for addressing them.

Your path to vitality starts here. Like and subscribe to join us as we explore the truth about living well at every age.

THE VITALIZE WELLNESS PODCAST

Vitality Through Every Breath

Hosted by Dr. Georgia Nab and Chelsea Nab, APRN

MEDICAL DISCLAIMER

The Vitalize Wellness Podcast is provided for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. The information shared reflects general health and wellness education and should not be used as a substitute for individualized care from a qualified healthcare professional.

Health needs, medical histories, medications, and treatment options vary from person to person. Always consult with your own qualified healthcare professional before starting, stopping, or changing any medication, supplement, treatment, nutrition plan, or health-related program.

Any products, services, treatments, or therapies discussed on this podcast are presented for educational purposes and are not intended as a guarantee of results or as a recommendation that they are appropriate for every individual.

If you are experiencing a medical emergency, seek immediate medical attention.

© The Vitalize Wellness Podcast. All rights reserved.

Why are you wide awake at 2 a.m.—and why can’t you get back to sleep?

In this episode of The Vitalize Wellness Podcast, Dr. Georgia Nab and functional medicine nurse practitioner Chelsea Nab tackle one of the most common complaints they hear from women navigating perimenopause and menopause: “I’m not sleeping.”

Whether you can’t fall asleep, wake up between 1 and 3 a.m., or sleep eight or nine hours and still wake up exhausted, Georgia and Chelsea explore some of the factors that may be contributing. From changing hormones and blood sugar to cortisol, alcohol, nutrition, supplements, and continuous glucose monitoring, they explain why getting better sleep may start with understanding what’s happening elsewhere in your body.

In this episode, we discuss:

00:35 - The different types of sleep problems women experience during perimenopause and menopause.

01:15 - Why blood sugar may be connected to falling asleep and middle-of-the-night waking.

02:10 - Progesterone, perimenopause, and why changing hormones can disrupt sleep.

03:40 - Alcohol and sleep: why that evening drink may be affecting your night more than you realize.

04:40 - Reading nutrition labels differently: total carbohydrates, fiber, and understanding your actual carbohydrate intake.

06:45 - Cortisol isn’t the enemy: how cortisol and melatonin are supposed to work together.

07:40 - Why blood sugar changes during the night may contribute to waking up at 1 or 2 a.m.

08:15 - When should you stop eating before bed—and when might a small protein-and-fat snack make sense?

09:20 - Getting plenty of sleep but still waking up exhausted? Why Georgia says it may be time to look deeper.

10:15 - Progesterone, melatonin, and other tools Chelsea discusses with patients struggling with sleep.

12:10 - Magnesium and sleep: why the type of magnesium matters.

13:15 - Continuous glucose monitors: what they are and how they can reveal your individual blood-sugar patterns.

14:20 - How food, movement, and even coffee can affect different people differently.

15:15 - “Don’t guess.” Why seeing your own numbers can help you understand what your body is actually doing.

Sleep problems aren’t always just about sleep. Understanding the relationship between your hormones, blood sugar, cortisol, nutrition, and daily habits can help you begin identifying what may be disrupting your nights.

**Your 1° of Change:** Start reading your labels and paying attention to how your food choices may be affecting your blood sugar.

**Your Path to Vitality:** Consider tracking your glucose to better understand your individual patterns and what may be affecting your sleep.

Your path to vitality starts here. Like and subscribe to join us as we explore the truth about living well at every age.

**MEDICAL DISCLAIMER**

The Vitalize Wellness Podcast is provided for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. The information shared reflects general health and wellness education and should not be used as a substitute for individualized care from a qualified healthcare professional.

Health needs, medical histories, medications, and treatment options vary from person to person. Always consult with your own qualified healthcare professional before starting, stopping, or changing any medication, supplement, treatment, nutrition plan, or health-related program.

Any products, services, treatments, or therapies discussed on this podcast are presented for educational purposes and are not intended as a guarantee of results or as a recommendation that they are appropriate for every individual.

If you are experiencing a medical emergency, seek immediate medical attention.

© The Vitalize Wellness Podcast. All rights reserved.

Where did my body go? You’re eating well, staying active, and doing many of the same things you’ve always done—yet suddenly your body looks and feels different.

In this episode of The Vitalize Wellness Podcast, Dr. Georgia Nab and functional medicine nurse practitioner Chelsea Nab explore why women can experience significant changes in weight, body composition, muscle, skin, mood, and metabolism during perimenopause and menopause—even when their lifestyle hasn’t changed.

As Georgia shares some of the changes she has experienced herself, Chelsea explains how declining estrogen, progesterone, and testosterone can affect much more than reproductive health. Hormone receptors exist throughout the body, which means these changes can influence everything from insulin sensitivity and muscle mass to sleep, skin, and how you feel in your own body.

In this episode, we discuss:

01:10 - Why your body can change even when your habits haven’t.

01:40 - Estrogen, metabolism, insulin resistance, and unexpected weight gain.

02:20 - Testosterone, muscle mass, metabolism, and libido.

02:50 - Why menopause can change your skin, elasticity, and hydration.

03:20 - The emotional side of body changes and why women may stop feeling like themselves.

04:00 - Georgia’s personal approach to exercise, nutrition, sleep, and navigating this stage of life.

06:20 - Why protein and strength training become increasingly important as we age.

06:55 - BHRT, peptides, and GLP-1s: additional tools Chelsea may consider with her patients.

08:40 - Protein: how much should women actually be getting?

11:10 - Think you’re getting enough protein? Why tracking it for a few days can be eye-opening.

11:45 - A simple way to think about protein without counting every gram.

Your body changing doesn’t mean you’ve failed or that you need to simply accept feeling unlike yourself. Understanding what is changing—and becoming intentional about supporting your body through it—can make a meaningful difference.

**Your 1° of Change:** Make sure you’re eating, sleeping, and moving in ways that support the body you have today.

**Your Path to Vitality:** Track your protein intake for a few days. You may be surprised by how much—or how little—you’re actually getting.

Your path to vitality starts here. Like and subscribe to join us as we explore the truth about living well at every age.

**MEDICAL DISCLAIMER**

The Vitalize Wellness Podcast is provided for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. The information shared reflects general health and wellness education and should not be used as a substitute for individualized care from a qualified healthcare professional.

Health needs, medical histories, medications, and treatment options vary from person to person. Always consult with your own qualified healthcare professional before starting, stopping, or changing any medication, supplement, treatment, nutrition plan, or health-related program.

Any products, services, treatments, or therapies discussed on this podcast are presented for educational purposes and are not intended as a guarantee of results or as a recommendation that they are appropriate for every individual.

If you are experiencing a medical emergency, seek immediate medical attention.

© The Vitalize Wellness Podcast. All rights reserved.

Welcome to the Vitalize Wellness Podcast. In our premiere episode, Dr. Georgia Nab and functional medicine nurse practitioner Chelsea Nab dive deep into the root causes of women’s health and tackle the most common misconceptions surrounding hormone replacement therapy (HRT).

If you’ve ever been told that hormones are dangerous, or if you're struggling with "not feeling like yourself," this episode is for you. We are setting the record straight on what the science actually says about bioidentical hormones and how they can support, rather than hinder, your long-term vitality.

In this episode, we debunk four major myths:
01:44 - Myth 1: Are hormones inherently unsafe? (The truth about bioidentical vs. synthetic options).
04:26 - Myth 2: Does estrogen cause breast cancer? (Why it may actually be protective).
05:30 - Myth 3: Does HRT lead to heart disease? (Why bioidentical hormones are cardio-protective).
06:48 - Myth 4: Should all hormones be avoided? (Why balance is essential for health).
Whether you’re navigating perimenopause or simply looking to optimize your health, we discuss why "testing, not guessing" is the most empowering step you can take. Menopause isn't a disease—it's a life stage that you can navigate gracefully.

Your path to vitality starts here. Like and subscribe to join us as we explore the truth about living well at every age.

*MEDICAL DISCLAIMER*

The Vitalize Wellness Podcast is provided for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. The information shared reflects general health and wellness education and should not be used as a substitute for individualized care from a qualified healthcare professional.

Health needs, medical histories, medications, and treatment options vary from person to person. Always consult with your own qualified healthcare professional before starting, stopping, or changing any medication, supplement, treatment, nutrition plan, or health-related program.

Any products, services, treatments, or therapies discussed on this podcast are presented for educational purposes and are not intended as a guarantee of results or as a recommendation that they are appropriate for every individual.

If you are experiencing a medical emergency, seek immediate medical attention.

© The Vitalize Wellness Podcast. All rights reserved.

Welcome to the Vitalize Wellness Podcast, where Dr. Georgia Nab and Chelsea Nab, nurse practitioner, cut through the confusion around health and wellness with real conversations, practical insights, and information you can actually use.

From everyday wellness to the bigger questions about how we feel, age, and live well, Vitalize is about helping you better understand your health and take meaningful steps toward a healthier, more vibrant life.

Your path to vitality starts here. Vitality Through Every Breath.