3P's in a Pod: Paediatrics, Parenting & Perimenopause

Perimenopause 101: Tips on managing the mayhem!

Last episode, we talked about what perimenopause feels like. This episode, we talk about what to do about it. Dr Claudia Gray and Christy Herselman return for a practical, empowering conversation about managing this chaotic chapter—not just surviving it, but thriving. Because while there is no magic pill that replaces lifestyle, there are real, evidence-based ways to ease the burden and even reinvent yourself from the inside out. Claudia introduces the four pillars of health for this season of life: diet, exercise, sleep, and community. On diet, she explains why our metabolic rate slows, why protein becomes more important than ever, and why refined sugar is the quiet enemy. On exercise, she makes a compelling case that it is hands down the best medicine available—and shares why strong is the new skinny. On sleep, she tackles the dreaded 3am wake-up and explains why seven to nine hours actually matters for how long we live. And on community, she reminds us of the Harvard study that found relationships are the single biggest predictor of happiness and longevity. Throughout the conversation, Claudia returns to a central theme: management needs to be individualised. There is no one-size-fits-all approach, and what works for one woman may not work for another. Christy reflects on how empowering it feels to realise that small changes—in food choices, in daily routines, in setting boundaries—can make a real difference. If you are in the thick of it and wondering where to start, this episode will leave you feeling capable, not overwhelmed.   Dr Claudia Gray: Instagram: https://www.instagram.com/dr_claudia_gray/ [https://www.instagram.com/dr_claudia_gray/] Dr Claudia Gray’s Real Parenting and Paediatrics, Quivertree Publications 2025 https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917 [https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917]   Christy Herselman: Instagram: https://www.instagram.com/thechatdurban/ [https://www.instagram.com/thechatdurban/] Books: https://thechat.co.za/product-category/books/ [https://thechat.co.za/product-category/books/]

Perimenopause 101: The Basics

For too long, perimenopause has been treated as a mystery—or worse, dismissed as "just part of getting older." But understanding what is happening to your body in this chaotic chapter changes everything. In this episode, Dr Claudia Gray and Christy Herselman finally turn the spotlight on themselves and every woman navigating this hormonal rollercoaster. They start with the basics: what is the difference between perimenopause and menopause, and why does it matter? Claudia explains that menopause is a single point in time—twelve months without a period—while perimenopause is the years leading up to it, when your ovaries start getting lazy and your hormones become wildly unpredictable. This phase can begin in your late thirties, last up to a decade, and leave women feeling like they are losing their minds. But here is the truth: you are not losing your mind. Your estrogen is fluctuating. And estrogen, as it turns out, is not just about reproduction. Estrogen receptors are found in your muscles, your bones, your fat tissue, your liver, your pancreas, and crucially, your brain. So when estrogen drops, everything changes. The irritability, the brain fog, the joint pain, the thinning hair, the middle-aged spread, the sleeplessness, the night sweats that arrive late in the process—all of it makes sense once you understand the whole body picture. But beyond the day-to-day symptoms, Claudia highlights the serious health risks that come with declining estrogen: increased cardiovascular risk, bone density loss, muscle mass reduction, unfavourable cholesterol changes, and higher risks of certain cancers. Perimenopause, she argues, is a whole body shift with real medical consequences—and women need to know this so they can act. If you have been feeling unlike yourself, struggling to cope with what you used to handle easily, or wondering why everything feels harder than it should, this episode is your starting point. Knowledge is power. And this conversation is the first step toward taking back some control.   Dr Claudia Gray: Instagram: https://www.instagram.com/dr_claudia_gray/ [https://www.instagram.com/dr_claudia_gray/] Dr Claudia Gray’s Real Parenting and Paediatrics, Quivertree Publications 2025 https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917 [https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917]   Christy Herselman: Instagram: https://www.instagram.com/thechatdurban/ [https://www.instagram.com/thechatdurban/] Books: https://thechat.co.za/product-category/books/ [https://thechat.co.za/product-category/books/]

The Chat – How Soon is Too Soon?

Most parents dread the talk. But what if the real mistake is waiting too long? In this episode, Dr. Claudia Gray and Christy Herselman tackle one of the most anxiety-inducing topics in parenting: talking to children about sex and reproduction. Christy shares the story behind founding The Chat, a movement born from a birthday party conversation where a room full of mothers admitted they had no idea what to say or when to say it. They unpack the phrase "eight is too late" and why the window between seven and nine is often the sweet spot—before embarrassment sets in and after their brains are ready. But the real question isn't how late is too late. It's how early is too early. And the answer might surprise you. Starting with toddlers means beginning simply: naming body parts correctly, removing shame, and teaching that some parts are private without making them secret. They also explore the powerful link between early, open conversation and safeguarding against abuse. Children who know the proper names for their body parts are more confident protecting themselves and better equipped to give testimony if the unthinkable happens. And when we teach body autonomy from a young age—allowing children to say no to hugs and kisses—we are laying the foundation for the most important concept of all: consent. If you've been putting off the conversation, unsure how to start or worried about getting it wrong, this episode will leave you feeling equipped, not terrified.   Dr Claudia Gray: Instagram: https://www.instagram.com/dr_claudia_gray/ [https://www.instagram.com/dr_claudia_gray/] Dr Claudia Gray’s Real Parenting and Paediatrics, Quivertree Publications 2025 https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917 [https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917]   Christy Herselman: Instagram: https://www.instagram.com/thechatdurban/ [https://www.instagram.com/thechatdurban/] Books: https://thechat.co.za/product-category/books/ [https://thechat.co.za/product-category/books/]

Screen time: The TRUE Opportunity Cost

South Africa has the highest screen time in the world. But while we're all scrolling, what are we actually losing? In this episode, Dr Claudia Gray and Christy Herselman explore a concept that changes how we think about our devices: opportunity cost. For every hour spent on a screen, something else is being sacrificed—and the price our children are paying might be higher than we realise. They revisit a conversation that sparked their friendship: a doctor's observation that children now walk into consultations with phones in hand, numbing every uncomfortable moment before it even arrives. What happens when we constantly rescue our children from boredom, anxiety, and frustration? Claudia and Christy argue that we're not just stealing their boredom—we're stealing their creativity, their resilience, and their ability to sit with real emotions. From the sleep disruption caused by blue light to the family connections traded for endless scrolling, they unpack the true cost of our screen habits. Christy shares the sobering statistics—the average teenager spends six to nine hours a day on screens but only 45 minutes with family—while Claudia explains the neuroscience behind why screen time isn't rest, why melatonin matters, and how a lack of sleep can make a teenager behave like a child. Together, they offer a way forward: rethinking our defaults, setting boundaries, and most importantly, leading by example. Because the screen culture we want for our children starts with the relationship we have with our own devices. If you've ever felt uneasy about how much time your family spends on screens but aren't sure what to do about it, this episode will give you the clarity and permission to start small.   Dr Claudia Gray: Instagram: https://www.instagram.com/dr_claudia_gray/ [https://www.instagram.com/dr_claudia_gray/] Dr Claudia Gray’s Real Parenting and Paediatrics, Quivertree Publications 2025 https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917 [https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917]   Christy Herselman: Instagram: https://www.instagram.com/thechatdurban/ [https://www.instagram.com/thechatdurban/] Books: https://thechat.co.za/product-category/books/ [https://thechat.co.za/product-category/books/]

Medicating Our Kids for the Common Cold: Helpful or harmful?

When your child is miserable with a cough or fever, the medicine cabinet can feel like the only place to turn. But how many of those colourful syrups and familiar bottles are actually helping—and how many are quietly doing harm? In this episode, Dr. Claudia Gray and Christy Herselman take a hard look at the medications parents reach for most. From the sedating antihistamines Claudia calls "dirty drugs" to the cough syrups containing opioids, they unpack why some of these remedies are not just ineffective but potentially dangerous for children. They explore the decongestants that can spike heart rates and blood pressure, the oral steroids that are far too easily prescribed, and the antibiotics we demand even when they won't touch a virus. Claudia explains why that red syrup from your own childhood might need to stay in the past, and why a wait-and-see approach is often the wisest medicine of all. But this isn't about fear-mongering. It's about clarity—knowing when medication is genuinely needed, when natural doesn't automatically mean safe, and why sometimes the most powerful thing you can give a sick child is time, rest, and a little honey. If you've ever stood in a pharmacy aisle overwhelmed by choices, this episode will help you make decisions with confidence, not guilt.   Dr Claudia Gray: Instagram: https://www.instagram.com/dr_claudia_gray/ [https://www.instagram.com/dr_claudia_gray/] Dr Claudia Gray’s Real Parenting and Paediatrics, Quivertree Publications 2025 https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917 [https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917]   Christy Herselman: Instagram: https://www.instagram.com/thechatdurban/ [https://www.instagram.com/thechatdurban/] Books: https://thechat.co.za/product-category/books/ [https://thechat.co.za/product-category/books/]