Your Girlfriends Menopause’s Podcast

Hormones, Wellness & Longevity: What Every Woman Needs to Know with Dr. Lizano Hormones run the show in midlife—and when they shift, everything from sleep to energy to mood can feel out of balance. But here’s the good news: you’re not powerless.

In this episode, I sit down with my Dr. Lizano, a Functional Medicine physician specializing in women’s wellness and longevity, to break down what’s really happening with your hormones during perimenopause and menopause—and what you can start doing today to feel better.

We dive into:

Dr. Lizano’s compassionate, root-cause approach makes hormone health feel less overwhelming and more empowering—so you can navigate this chapter with clarity, confidence, and strength.

Arturo Lizano, MD, FAAFMM, ABAARM

Functional Medicine, Wellness & Longevity

On Instagram: @dr.lizano & @trybe.health

alltrybe.com

Linkedin: https://www.linkedin.com/company/trybe-health

Menopause Isn’t Just for Women

Connect with Ria @_ria_z

In this episode of Your Girlfriends Menopause, I sit down with Kristie Gauthier, a macro coach and lifestyle expert, to talk about how midlife women can navigate menopause without losing their mind. Kristie shares her personal journey, the challenges she’s overcome, and how she helps women use macros, mindset, and lifestyle strategies to feel strong, confident, and in control through perimenopause and menopause.

Connect with Ria @_ria_z

What if thriving in perimenopause and menopause wasn’t about chasing quick fixes—but about addressing the root causes of your health challenges?

In this episode, I’m joined by Sabrina Sarabella—Clinical Nutritionist, Certified Personal Trainer, and wellness expert with 20+ years of experience—who specializes in helping women feel strong, energized, and confident in midlife and beyond.

Sabrina’s integrative approach weaves together nutrition, fitness, hormone testing, gut health, and subconscious reprogramming to create real, lasting transformation. Instead of just masking symptoms, she helps women heal at the root—so they can reclaim their energy, confidence, and vitality.

We dive into:

If you’re ready to move beyond symptom-chasing and create sustainable health from the inside out, this episode will give you both inspiration and practical tools.

Sabrina Sarabella is a Clinical Nutritionist, Certified Personal Trainer, and wellness expert with over 20 years of experience helping people transform their health. She specializes in guiding women through perimenopause and menopause with a unique, integrative approach that combines nutrition, fitness, hormone testing, gut health, and subconscious reprogramming.

Sabrina is the founder of The Fit Club Hoboken a boutique fitness studio in Hoboken, NJ.

Her mission is simple: to empower women to feel strong, energized, and confident in midlife and beyond by addressing the root causes of their health challenges, not just the symptoms.

Website: SabrinaSarabella.com 

Insta: @SabrinaSarabella_Nutritionist 

Connect with Ria @_ria_z

Email: [email protected]

TicTok: @girlfriendsmenopause

In this episode, I’m joined by Tracey—a therapist and health coach who helps women navigate high-functioning anxiety, perfectionism, and major life transitions and the hormonal shifts of peri-menopause.

With her unique background as both a lawyer and therapist, Tracey understands the hidden toll of high-pressure environments. She blends somatic, relational, and evidence-based approaches to help women regulate their nervous systems, uncover the deeper roots of their patterns, and integrate sustainable change.

If you’ve ever felt like you’re doing it all but still feel stuck, Tracey’s compassionate perspective will remind you that you’re not alone—and that healing is possible.

Tracey is a therapist and health coach who works with women navigating high-functioning anxiety, perfectionism, and major life transitions like career shifts, grief, and the hormonal changes of peri-menopause. With a background as a lawyer, she brings a grounded understanding of high-pressure environments and the hidden toll they can take. Tracey’s approach blends somatic, relational, and evidence-based modalities to help clients regulate their nervous systems, explore the deeper roots of their patterns, and integrate change in a sustainable way. She offers a compassionate, non-judgmental space for women who may look like they have it all together—but are quietly struggling—and are ready to come home to themselves.

🌐 www.traceythetherapist.com

Connect with Ria @_ria_z

Email: [email protected]

TicTok: @girlfriendsmenopause

Tired of quick fixes and diets that leave you more exhausted than energized? In this episode, I sit down with Sabra Cawby—Functional Nutritionist, Hormone Specialist, and Personal Trainer—to talk about how women can truly heal from the inside out.

Sabra helps women reclaim energy, balance hormones, heal their gut, and achieve sustainable fat loss—without extremes. Through personalized testing, root-cause strategies, and compassionate coaching, she guides her clients back to feeling strong, confident, and in control of their health.

She also shares her own powerful story: despite being told she might struggle to have children, Sabra is now a proud mom of four boys. Her journey is proof of the body’s resilience and the impact of truly holistic care.

In this conversation, you’ll learn:

If you’ve been searching for a way to heal, not hustle, this episode will give you both hope and practical strategies to get started.

Sabra Cawby - I'm a Functional Nutritionist and Hormone Specialist, Personal trainer helping women reclaim their energy, balance their hormones, heal their gut, and achieve sustainable fat loss—without dieting or extremes. Through personalized testing, root-cause strategies, and compassionate coaching, I guide women to feel strong, confident, and in control of their health again.

website is sabracawbywellness.com

connect with Sabra on Instagram - @sabracawbywellness 

Connect with Ria @_ria_z

Email: [email protected]

TicTok: @girlfriendsmenopause

Want a straight-talking plan for losing weight in menopause—without crash diets or endless cardio?

In this episode, I’m joined by Kathy Wieliczko, Nurse Practitioner and Midlife & Menopause Weight Loss Mentor, to break down what actually moves the needle for women 50+. We dig into why muscle is your metabolism’s best friend, the protein targets that help you maintain it, and practical appetite support strategies that curb cravings and stabilize energy. Kathy explains how to navigate changing hormones, build a simple strength routine you’ll stick to, and set up meals that keep you lean, strong, and confident—no perfection required. If you’ve felt stuck or confused by mixed messages, this conversation gives you a clear, sustainable path forward.

Connect with Kathy on Instagram: CLICK HERE

Kathy app makes it simple: No fluff. Just results designed for women 50+ who want to like their legs in shorts again. CLICK HERE 

Shop Kathy’s favorites: CLICK HERE

Connect with Ria @_ria_z

Email: [email protected]

TicTok: @girlfriendsmenopause

Podcast: Fit Pro Journey

Are you struggling with hot flashes, fatigue, or hormonal changes in midlife? In this episode of Your Girlfriends Menopause, I sit down with Mikayla Wright, MS, RDN, CDN, CLC—a Women’s Functional Hormone Health Expert, Registered Dietitian, and Pre & Postnatal Doula—to talk about how women can balance their hormones naturally during perimenopause and menopause.

Mikayla shares:

If you’ve been wondering how to navigate perimenopause and menopause with confidence—without feeling like your body is working against you—this conversation will give you real tools and hope.

Mikayla Write: https://popl.co/card/NE9iEWyv/1/s

Follow on IG: @healthcoachmikayla

Connect with Ria @_ria_z

Email: [email protected]

TicTok: @girlfriendsmenopause

Today's guest is Maria Rigo—a health coach, movement specialist, & creator of Strong After 50, a self-paced strength program helping midlife women feel powerful, pain-free, and confident in their bodies.

Maria Rigo is a health coach and movement specialist with 25 years of experience helping women 50 and better feel strong, energized, and at home in their bodies. Through her signature 6 Pillars of Wellness framework and upcoming program Strong After 50, Maria empowers midlife women to build strength, reduce pain, and embrace aging with confidence and vitality.

https://boundlessbalance.com/

Strong After 50

Follow on IG: @boundless_balance

Connect with Ria @_ria_z

Email: [email protected]

TicTok: @girlfriendsmenopause

Honest, unfiltered conversations about perimenopause, menopause, and thriving in midlife. I’m Ria, a 50-year-old business coach and fitness industry veteran with over 22 years of experience helping women feel strong, confident, and in control of their health. Now, as I navigate perimenopause and menopause myself, I’m pulling back the curtain and bringing you along.

Connect with Ria @_ria_z

Email: [email protected]

TicTok: @girlfriendsmenopause