#19: How to Move Gracefully Through Menopause

#24: Protecting Your Brain During Menopause

Have you ever walked into a room and forgotten why you were there? Lost your train of thought during a conversation? Forgotten a name you know you should remember? If so, you are not alone. Many women experience changes in memory, focus, and concentration during perimenopause and menopause. These changes can be frustrating, but they are also common. In this episode, we explore why these cognitive changes occur, the important role estrogen plays in brain health, and practical lifestyle strategies that can help support your brain during midlife. You'll learn how declining estrogen affects the brain and why researchers are paying closer attention to the connection between menopause, cognitive health, and Alzheimer's disease. Most importantly, you'll discover evidence informed, everyday habits that can help protect your brain and support long term cognitive wellness. In This Episode, You'll Learn: * Why many women experience brain fog during menopause * How estrogen supports healthy brain function * The connection between menopause and cognitive health * Why movement and strength training are essential for brain health * How blood sugar balance influences memory, focus, and mental clarity * The critical role sleep plays in brain repair and memory * How chronic inflammation impacts cognitive function * Why lifelong learning helps create new neural pathways * The importance of stress management for protecting your brain Six Ways to Support Your Brain During Menopause 1. Move your body regularly through walking, strength training, and other physical activity. 2. Balance your blood sugar by prioritizing protein, healthy fats, vegetables, and fiber rich foods. 3. Protect your sleep because your brain performs essential repair and cleanup while you rest. 4. Reduce inflammation through an anti inflammatory lifestyle that includes nutritious foods, regular movement, and stress reduction. 5. Challenge your brain by learning new skills, reading, solving puzzles, or memorizing scripture. 6. Manage stress through prayer, meditation, deep breathing, time in nature, and meaningful relationships. Key Takeaway Your brain is not separate from the rest of your body. The food you eat, the quality of your sleep, your daily movement, your stress levels, and your relationships all work together to influence your brain health. While you cannot control every aspect of aging, you can make choices each day that help support healthy cognitive function for years to come. Reflection Question What is one thing you can begin doing this week to better support your brain? Small, consistent actions often lead to the greatest transformation. Resources If you're looking for a whole person approach to navigating menopause through functional nutrition and lifestyle strategies, I'd love to connect with you. To learn more about our program visit our website at https://www.happinessinyoucoach.com/menopause-elite-program/ [https://www.happinessinyoucoach.com/menopause-elite-program/] Also, if you are a woman going through peri-menopause, menopause, or post menopause and would like to be a part of our mailing list to stay updated about programs, resources, and more, send a message to ksmith@happinessinyoucoach.com [ksmith@happinessinyoucoach.com] and type in the subject line, e-mail list. Don’t forget to download and share this podcast with other woman. This allows woman that need support to find this podcast more easily.

#23: How You Can Advocate for Menopause Support in the Workplace

What if you could help create a workplace where women feel seen, supported, and empowered throughout menopause? Many women spend years navigating hot flashes, brain fog, fatigue, anxiety, sleep disturbances, and other symptoms while continuing to meet the demands of their careers. Yet many organizations still lack the education, resources, and support systems employees need to thrive during this stage of life. In this episode, I share why Employee Resource Groups (ERGs) can be a powerful way to advocate for meaningful workplace change and provide a practical, step by step framework for starting one within your organization. Whether you are an employee, manager, Human Resources professional, or organizational leader, this episode will help you understand how a Menopause ERG can improve employee well being while also supporting engagement, retention, and organizational health. In This Episode You'll Learn • Why menopause support is becoming a workplace priority • The impact menopause can have on employee well being, productivity, absenteeism, and retention • Why many women are not receiving the education and support they need • How Employee Resource Groups can create connection, education, and advocacy • A simple 12 step framework for launching a Menopause Employee Resource Group The Steps to Starting a Menopause Employee Resource Group 1. Identify the need. 2. Gather employee interest. 3. Develop a strong business case. 4. Create a clear mission statement. 5. Find employee champions and supporters. 6. Meet with Human Resources. 7. Secure an executive sponsor. 8. Establish a leadership structure. 9. Set measurable goals. 10. Develop an ERG charter. 11. Launch your Employee Resource Group. 12. Measure results and demonstrate impact. Simple ERG Framework Assess Identify the need and gather employee interest. Build Develop your mission, business case, and leadership team. Launch Secure leadership approval, recruit members, and promote the group. Sustain Deliver ongoing value, measure outcomes, and develop future leaders. Workplace Resources to Consider A successful Menopause Employee Resource Group may include resources such as: • Menopause education sessions • Workplace accommodations guidance • Policy templates • Employee feedback surveys • Communication guides for employees and leaders • Privacy and confidentiality guidance • Menopause symptoms and treatment education • Menopause myths versus science • Self advocacy and workplace communication tools Key Statistics Discussed Less than 20 percent of OB GYNs receive formal menopause training. More than 80 percent of women report having only a basic understanding of menopause. According to the Carrot Menopause in the Workplace Survey: • 71 percent of respondents used more than 40 working hours as sick time due to menopause symptoms. • 79 percent said working during menopause is challenging. • 20 percent have considered leaving the workforce because of their symptoms. These numbers highlight the importance of creating workplaces where women can continue to contribute, grow, and thrive. Remember Menopause is not the end of your career. With education, advocacy, and organizational support, women can continue to lead, perform, and make meaningful contributions throughout every stage of midlife. Sometimes meaningful workplace change begins with one person asking an important question: "What if we created a better way to support women?" To learn more about our program visit our website at https://www.happinessinyoucoach.com/menopause-elite-program/ [https://www.happinessinyoucoach.com/menopause-elite-program/] Also, if you are a woman going through peri-menopause, menopause, or post menopause and would like to be a part of our mailing list to stay updated about programs, resources, and more, send a message to ksmith@happinessinyoucoach.com [ksmith@happinessinyoucoach.com] and type in the subject line, e-mail list. Don’t forget to download and share this podcast with other woman. This allows woman that need support to find this podcast more easily.

#22: Getting Real Answers: Why Menopause Requires a Different Approach

Have you ever felt like your body changed overnight and no one could explain why? Many women enter perimenopause and menopause expecting quick answers, only to discover that what worked in their 20s, 30s, and even early 40s no longer works. Weight gain, fatigue, sleep disruptions, mood changes, and brain fog often leave women searching for solutions. In this episode, we explore why menopause requires a different approach and what it truly means to become the leader of your health. Being a health leader does not mean becoming a medical expert. It means becoming an informed decision maker, asking better questions, and taking an active role in understanding and supporting your body. We discuss four important qualities every health leader needs: Patience Menopause is not a sprint. Many women want immediate results after years of habits that may no longer serve their changing bodies. In today's world, women are constantly being told that the answer is a supplement, pill, or injection. While medications and supplements may have a place, they are not a substitute for understanding what your body truly needs. Lasting change requires patience, consistency, and a willingness to address root causes rather than chasing quick fixes. Curiosity Curiosity is one of the most powerful tools in your health journey. Instead of accepting symptoms as your new normal, begin asking questions: • Why am I tired all the time? • Why am I gaining weight around my midsection? • Why am I waking up at 3 a.m. every night? • What is my body trying to tell me? Your symptoms may be common, but they are still signals worth exploring. Faith When answers are not immediately available, faith helps us continue moving forward. There are answers. Sometimes the journey requires trusting the process while continuing to seek wisdom and support. Action Knowledge alone does not create transformation. Health leaders take action. They gather information, ask questions, seek appropriate support, and make consistent choices that align with their health goals. Small actions practiced consistently often create the greatest results over time. A Health Leader Knows Their Numbers Just as successful organizations monitor key performance indicators, health leaders understand important health markers that provide insight into their overall well being. These may include: • Blood pressure • Blood glucose • Hemoglobin A1C • Insulin • Cholesterol • Inflammation markers • Vitamin D levels • Cortisol • Thyroid hormones • Liver function • Kidney function Health leaders do not wait for a crisis before paying attention to these important indicators. A Health Leader Takes Ownership While genetics may influence risk, daily choices influence outcomes. Taking ownership of your health means: • Asking questions • Seeking understanding • Building healthy habits • Advocating for yourself • Working with qualified healthcare professionals • Making informed decisions based on your unique needs Your body is constantly communicating with you. The question is: Are you listening? Key Takeaways • Menopause requires a different approach than simply eating less and exercising more. • Patience is essential for lasting results. • Curiosity helps uncover the root causes behind symptoms. • Faith provides strength during uncertain seasons. • Action turns knowledge into transformation. • Understanding your health markers empowers better decisions. • You are your body's most important advocate. Reflection Question What is one area of your health where you need to become more curious instead of simply accepting symptoms as normal? To learn more about our program visit our website at https://www.happinessinyoucoach.com/menopause-elite-program/ [https://www.happinessinyoucoach.com/menopause-elite-program/] Also, if you are a woman going through peri-menopause, menopause, or post menopause and would like to be a part of our mailing list to stay updated about programs, resources, and more, send a message to ksmith@happinessinyoucoach.com [ksmith@happinessinyoucoach.com] and type in the subject line, e-mail list. Don’t forget to download and share this podcast with other woman. This allows woman that need support to find this podcast more easily.

#21: The Silent Drivers of Menopause: Going Beyond Managing Symptoms

Episode Overview In this episode, we discuss the hidden cost of ignoring the signals your body is sending and why menopause can be a powerful wake up call rather than something to simply endure. Knowledge Is Not Enough Many women have listened to podcasts, read books, and gathered information about their health, yet knowledge alone does not create change. Knowledge only becomes powerful when it is applied. What will your life look like one year from now if you continue putting your health on hold? Menopause: A New Chapter Menopause is an invitation to reevaluate your health, your boundaries, your relationships, and how you manage stress. Rather than viewing this season as a period of decline, consider it an opportunity to become stronger, wiser, and more intentional about your life and your health. Are You Managing Symptoms or Solving the Problem? Too often we focus on managing symptoms without understanding what is causing them. Are you taking something to help you sleep without understanding why you cannot sleep? Are you looking for more energy without understanding why you are exhausted? We cannot continue playing the guessing game with our health. We must understand what is happening inside our bodies. Three Important Markers Every Woman Should Understand One of the most important things I encourage women to do is learn their numbers. Blood Glucose Blood glucose measures the amount of sugar in your bloodstream at a specific moment. As estrogen declines, blood sugar regulation often becomes more challenging, contributing to cravings, fatigue, brain fog, and weight gain. Insulin Insulin is the hormone that helps move glucose into your cells for energy. Elevated insulin levels can occur years before blood sugar levels become abnormal and are often linked to abdominal weight gain, increased hunger, energy crashes, and difficulty losing weight. Inflammation Inflammation often increases during perimenopause and menopause. Chronic inflammation has been associated with heart disease, cognitive decline, joint pain, fatigue, and other long term health concerns. When glucose, insulin, and inflammation markers begin moving in the wrong direction together, they can reveal important clues about what may be driving many menopause related symptoms. Becoming the Leader of Your Health You have heard me say it before and I will say it again: You must become the leader of your health. Think of yourself as the captain of a ship. To reach your destination, you need to understand how to navigate. The same is true for your health. Understanding what is happening inside your body allows you to make informed decisions that support your energy, vitality, and quality of life so you can achieve your health goals. Final Thoughts Menopause is not the end of your story. It is the beginning of a new chapter. This is your opportunity to stop ignoring symptoms, start seeking answers, and take ownership of your health. Your symptoms matter. Your health matters. And most importantly, you matter. To learn more about our program visit our website at https://www.happinessinyoucoach.com/menopause-elite-program/ [https://www.happinessinyoucoach.com/menopause-elite-program/] Also, if you are a woman going through peri-menopause, menopause, or post menopause and would like to be a part of our mailing list to stay updated about programs, resources, and more, send a message to ksmith@happinessinyoucoach.com [ksmith@happinessinyoucoach.com] and type in the subject line, e-mail list. Don’t forget to download and share this podcast with other woman. This allows woman that need support to find this podcast more easily.

#20: The Top 5 Things Every Woman Going Through Menopause Should Understand

Are you wondering if you'll have to deal with fatigue, weight gain, brain fog, poor sleep, mood changes, and hot flashes for the rest of your life? Many women entering perimenopause and menopause ask two questions: Will I ever feel better? and What can I take to make these symptoms go away? In this episode of Menopause Breakthrough, we explore five foundational steps that can help you better understand your body, address the root causes of your symptoms, and support your health during this transition. In This Episode, You'll Learn: 1. Understand What Is Happening Hormonally and Metabolically Learn why menopause affects more than your hormones and how changes in metabolism, sleep, mood, and energy are all connected. 2. Test Rather Than Guess Discover why comprehensive lab testing can provide valuable insight into what's really driving your symptoms. 3. Stabilize Blood Sugar Understand how blood sugar imbalances can contribute to fatigue, cravings, brain fog, weight gain, and mood changes. 4. Support Your Stress Response and Adrenal Health Learn how chronic stress impacts hormones, energy, sleep, and overall well being. 5. Address Nutrient Deficiencies and Inflammation Find out why proper nourishment and reducing inflammation are essential for helping your body function at its best. Key Takeaway When you stop guessing and start understanding what your body needs, you can begin taking steps toward lasting improvement. Reflection Question What if your symptoms are not your body's way of failing you, but its way of asking for support? Connect With Me If you're ready to gain clarity about what's happening inside your body, learn more about my Metabolic Hormone Lab Analysis, designed to help identify imbalances and create a personalized roadmap for better health during menopause. If you enjoyed this episode, please subscribe, leave a review, and share it with a woman who needs encouragement on her menopause journey. To learn more about our program visit our website at https://www.happinessinyoucoach.com/menopause-elite-program/ [https://www.happinessinyoucoach.com/menopause-elite-program/] Also, if you are a woman going through peri-menopause, menopause, or post menopause and would like to be a part of our mailing list to stay updated about programs, resources, and more, send a message to ksmith@happinessinyoucoach.com [ksmith@happinessinyoucoach.com] and type in the subject line, e-mail list. Don’t forget to download and share this podcast with other woman. This allows woman that need support to find this podcast more easily.