36. Summer Strategies for Fitness & Nutrition That Actually Work

42. The Hormone Conversation Every Woman Over 40 Needs to Hear: Interview with Dr. Stephanie Elder

Women are often told their symptoms are simply part of getting older. They’re tired. Their joints hurt. They can’t sleep. Their anxiety is through the roof. They’re gaining weight despite doing “everything right.” But what if there was more to the story? In this episode, Joan sits down with Stephanie Elder, founder of Evolve Menopause Clinic, cardiometabolic specialist, and Menopause Society Certified Practitioner, for an honest conversation about what really happens during perimenopause and menopause. Stephanie shares her own frustrating journey of searching for answers before realizing hormones were at the root of so many symptoms - and why she built a practice dedicated to helping women finally feel heard. Together, Joan and Stephanie discuss why so many women dismiss their symptoms, how hormone changes impact far more than hot flashes, and what women can do to advocate for themselves and protect their long-term health. Whether you’re just beginning to notice changes or have been struggling for years, this conversation will leave you feeling informed, encouraged, and empowered. In this episode, you’ll learn: * Why perimenopause symptoms often begin years before menopause * The surprising symptoms many women never realize are hormone-related * What hormone therapy actually looks like today - and why it’s very different from decades ago * The connection between estrogen, bone health, heart health, and brain function * Why normal lab work doesn’t always tell the whole story * How to become a stronger advocate for your own health * Lifestyle habits that work alongside hormone therapy to help you feel your best Resources Mentioned * The New Perimenopause [https://amzn.to/4ffPMXR] Dr. Mary Claire Haver * The Perimenopause Survival Guide [https://www.amazon.com/dp/1538774100/ref=cm_sw_r_as_gl_api_gl_i_W2QN1D51GFXG10PV5JK8?linkCode=ml1&tag=joandand-20&linkId=a57acc3ecb7add3456d0af741cb1ab79] by Dr. Heather Hirsch * The Menopause Moment [https://amzn.to/4fDYWPf] by Dr. Kelly Casperson * Unbreakable [https://www.amazon.com/dp/0593736583/ref=cm_sw_r_as_gl_api_gl_i_K5WXYPBW6B4XP2W8KYFJ?linkCode=ml1&tag=joandand-20&linkId=99b6ef41a839a21365dc258ecf2d45f5] by Dr. Vonda Wright * The New Menopause [https://www.amazon.com/dp/059379625X/ref=cm_sw_r_as_gl_api_gl_i_CJ4XSAQET4ERGJTHNHQ4?linkCode=ml1&tag=joandand-20&linkId=2d737b85d1e65e4fb10e5bfaa89b17b3] by Dr. Mary Claire Haver * Estrogen Matters [https://www.amazon.com/dp/0316578908/ref=cm_sw_r_as_gl_api_gl_i_K4Y6FEJDC6P9HKHWR8ZD?linkCode=ml1&tag=joandand-20&linkId=230860ad1437095d308219f36c9e0f32] by Avrum Blooming  Connect with Stephanie Elder: Evolve Menopause Clinic [https://www.evolvelifeclinic.com/about-us] Menopause Society Providers [https://menopause.org/] If you are ready to focus on your health and wellness during this time, Joan has a couple 1:1 spots opening soon. Learn more and apply: https://www.joandandeneau.com/coaching Here's how we can stay connected: Follow @joansfitzone on Instagram [https://www.instagram.com/joansfitzone/] → for simple, sustainable fitness and nutrition tips for women in midlife to create lasting change.  Join the The Midlife Glow Up Collective [https://www.facebook.com/groups/midlifeglowupcollective] FREE Facebook community → a supportive space for women 40+ who want accountability, encouragement, and realistic ways to stay consistent with health and self-care. Apply for 1:1 coaching [https://www.joandandeneau.com/coaching] with Joan → Ready to take your fitness, nutrition, and healthy habits to the next level with a customized plan and one-on-one support + accountability? Apply here! [https://www.joandandeneau.com/coaching]

41. The Most Common Injuries Women Face After 40

Have you noticed that your shoulder suddenly hurts when you reach overhead? Or your hip aches when you sleep on your side? Maybe your feet hurt with those first few steps in the morning, and you’re left wondering… “Is this just what happens after 40?” The answer might surprise you. In this episode, Joan explains why so many women begin experiencing aches, pains, and injuries during perimenopause and menopause, and why it’s about much more than simply “getting older.” You’ll learn: * Why these common injuries become more common in midlife * The surprising role estrogen plays in keeping your muscles, joints, tendons, and bones healthy * The most common aches and injuries women experience after 40 * Five simple habits that can help protect your body for years to come If you’ve ever worried that your body is starting to fall apart, this episode will leave you feeling informed, empowered, and equipped with practical steps you can start today. Ready to get stronger? Check out Fit Zone, Joan’s LIVE virtual workout program and on-demand workout library for women over 40 who want to build muscle, improve bone density and join a supportive community of midlife women. Inside you'll have access to LIVE strength training workouts Monday-Friday with modifications for every fitness level and minimal equipment needed paired with a complete library of workouts to watch on your own time. Learn more & Join here: https://www.joandandeneau.com/fitzone Here's how we can stay connected: Follow @joansfitzone on Instagram [https://www.instagram.com/joansfitzone/] → for simple, sustainable fitness and nutrition tips for women in midlife to create lasting change.  Join the The Midlife Glow Up Collective [https://www.facebook.com/groups/midlifeglowupcollective] FREE Facebook community → a supportive space for women 40+ who want accountability, encouragement, and realistic ways to stay consistent with health and self-care. Apply for 1:1 coaching [https://www.joandandeneau.com/coaching] with Joan → Ready to take your fitness, nutrition, and healthy habits to the next level with a customized plan and one-on-one support + accountability? Apply here! [https://www.joandandeneau.com/coaching]

40. You Can't Out-Exercise a Day of Sitting

You got your workout in this morning… so you’re good for the day, right? Not necessarily. In this episode, Joan explores why prolonged sitting may be quietly undoing some of the hard work you’re putting into your health. She explains why movement throughout the day matters just as much as your scheduled workout and shares a few simple ways to make it happen without overhauling your routine. If you spend most of your day at a desk, in the car, or on the couch, this episode is for you. In this episode: * Why sitting is more harmful than most of us realize * The surprising reason one workout doesn’t tell the whole story * The two forms of movement every woman over 40 should prioritize * Simple ways to move more throughout your day Remember: your body doesn’t need perfection. It needs regular movement. And if you know you need to add in strength training and regular movement, but you are not sure where to begin, come try Fit Zone - my online live and on-demand workout membership specifically for women over 40. You can learn more and try a free class by visiting https://www.joandandeneau.com/fitzone [https://www.joandandeneau.com/fitzone] Cheers to lifting and walking...NOT sitting all day long.  Here's how we can stay connected: Follow @joansfitzone on Instagram [https://www.instagram.com/joansfitzone/] → for simple, sustainable fitness and nutrition tips for women in midlife to create lasting change.  Join the The Midlife Glow Up Collective [https://www.facebook.com/groups/midlifeglowupcollective] FREE Facebook community → a supportive space for women 40+ who want accountability, encouragement, and realistic ways to stay consistent with health and self-care. Apply for 1:1 coaching [https://www.joandandeneau.com/coaching] with Joan → Ready to take your fitness, nutrition, and healthy habits to the next level with a customized plan and one-on-one support + accountability? Apply here! [https://www.joandandeneau.com/coaching]

39. Joan's Sleep Non-Negotiables: The Tools That Changed the Game in Midlife

Sleep isn’t a luxury - it’s one of the most powerful foundations of health, especially during midlife. In this episode, Joan shares her personal experience with severe night sweats during perimenopause and how they became the catalyst for prioritizing her sleep. She explains what happens inside the body during sleep, why getting enough quality sleep is essential for women over 40, and the simple strategies that have made the biggest difference in her own life. In this episode, you’ll learn: * Why sleep is foundational to overall health - not something to prioritize only after everything else is done * How poor sleep impacts the brain, muscle recovery, immune function, and emotional well-being * Why sleep disturbances become so common during perimenopause and menopause * The role deep sleep plays in protecting brain health and supporting muscle growth * How sleep deprivation can affect cravings, patience, stress, and recovery * Joan’s favorite sleep tools and habits, including: * Eight Sleep cooling mattress cover [https://refer.eight.sl/qmcgtezd] * Oura Ring [https://ouraring.com/store/rings/oura-ring-5/silver?utm_source=user&utm_medium=iac_raf&utm_type=alwayson-cvr&utm_campaign=2026RAF&utm_variant=2026_raf_may] * Contoured sleep mask [https://amzn.to/4baedol] * White noise machine [https://amzn.to/3R3rHeT] * Dyson Air purifier [https://www.amazon.com/dp/B0CDQTJLJ7/ref=cm_sw_r_as_gl_api_gl_i_dl_RG1F6HT29NHNFBZQJFWB?linkCode=ml1&tag=joandand-20&linkId=5a1dc1b0e236121be77feeced5eed85d] * Side sleeper body pillows [https://amzn.to/4eHusKx] You don’t need to change everything at once. Even one small improvement to your sleep routine can have a ripple effect on your energy, mood, workouts, recovery, and overall health. Here's how we can stay connected: Follow @joansfitzone on Instagram [https://www.instagram.com/joansfitzone/] → for simple, sustainable fitness and nutrition tips for women in midlife to create lasting change.  Join the The Midlife Glow Up Collective [https://www.facebook.com/groups/midlifeglowupcollective] FREE Facebook community → a supportive space for women 40+ who want accountability, encouragement, and realistic ways to stay consistent with health and self-care. Apply for 1:1 coaching [https://www.joandandeneau.com/coaching] with Joan → Ready to take your fitness, nutrition, and healthy habits to the next level with a customized plan and one-on-one support + accountability? Apply here! [https://www.joandandeneau.com/coaching]

38. Your Plain-English Guide to Midlife Hormones

"Sweetie, that's just part of being a woman and getting older." A doctor actually said that to Joan - and it lit a fire in her that motivated her to seek a different path, and to help other women advocate for themselves too. If you're doing everything right and your body still isn't cooperating, here's what you need to know: there is nothing wrong with you. It's hormonal, it's biological, it's chemical. AND it's NOT your fault. You deserve to feel better, and you deserve to be taken seriously. In this episode, Joan breaks down what's actually happening inside your body in midlife - in plain English, no jargon, no overwhelm - so you can stop blaming yourself and start working with your body instead of against it. She walks through the five hormones running the show in this season: * Estrogen * Progesterone * Testosterone * Cortisol * Insulin …plus the lifestyle levers you can pull. You have so much control over how you feel, and there's a lot in your power still! Joan is a health and wellness professional, not a physician. This is general education, not medical advice. Coming in July: her very first guest interview - a female menopause clinician and hormone & cardiometabolic specialist for women in midlife. She's going to answer the questions you didn't even know to ask! 👉 Speaking of which, Joan wants YOUR questions! What do you want to know about your hormones, your symptoms, or your next appointment?  DM her on Instagram @joansfitzone [https://www.instagram.com/joansfitzone/] or send her an email (joandandeneau@gmail.com [joandandeneau@gmail.com]), and she'll bring your question into the interview. Here's how we can stay connected: Follow @joansfitzone on Instagram [https://www.instagram.com/joansfitzone/] → for simple, sustainable fitness and nutrition tips for women in midlife to create lasting change.  Join the The Midlife Glow Up Collective [https://www.facebook.com/groups/midlifeglowupcollective] FREE Facebook community → a supportive space for women 40+ who want accountability, encouragement, and realistic ways to stay consistent with health and self-care. Apply for 1:1 coaching [https://www.joandandeneau.com/coaching] with Joan → Ready to take your fitness, nutrition, and healthy habits to the next level with a customized plan and one-on-one support + accountability? Apply here! [https://www.joandandeneau.com/coaching]