The information shared on Pleasure in the Pause is for educational and informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any decisions about your health or treatment. The views expressed by guests are their own and do not necessarily reflect the views of the host or Pleasure in the Pause.

Are you struggling with anxiety, brain fog, sleepless nights, and exhausting hot flashes during perimenopause or menopause? Feeling like your body has betrayed you while everyone tells you to "just deal with it"? You're not alone—and there's so much more you can do than you've been told.

In this special World Menopause Day episode of Pleasure and the Pause, host Gabriela Espinoza breaks down the six pillars of lifestyle medicine for menopause—the evidence-based framework that can transform your menopause experience. Whether you're dealing with weight gain, low libido, joint pain, or feeling like you've lost yourself in midlife, this episode reveals practical, actionable strategies to reclaim your energy, vitality, and pleasure during this transition.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Highlights from our discussion include:

• Menopause is more than hot flashes—it's a full-spectrum transformation. The good news? Lifestyle medicine offers powerful, evidence-based tools to manage symptoms and improve quality of life.
• Nutrition, movement, sleep, stress management, avoiding risky substances, and social connection work together to ease symptoms, reduce chronic disease risk, and support long-term health.
• Mediterranean-style eating rich in fruits and vegetables may reduce hot flashes, while ultra-processed foods worsen symptoms. Start your day with protein and add magnesium-rich foods for better sleep.
• Sexual wellness and pleasure are fundamental to your overall health—reducing stress, improving sleep, boosting energy, and connecting you to your purpose. Your capacity for intimacy and joy doesn't diminish with age.
• Menopause offers profound opportunities for self-knowledge, clarity, boundaries, and freedom. When approached with intention, this can be one of the most transformative times of your life.

You have more power than you've been told. Menopause isn't something that simply happens to you—it's a passage you get to shape through the daily choices you make. Start today by implementing just one action step from the six pillars discussed in this episode.

Ready to transform your menopause experience with support from a community that truly understands? Visit pleasureinthepause.com to explore coaching programs and group courses designed specifically for midlife women. Share this episode with a woman who needs to hear that thriving through menopause is possible—because your pleasure matters, your wellbeing matters, and YOU matter.

If you're seeking to reclaim your pleasure and vitality, join Gabriella at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.pleasureinthepause.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for this enlightening journey into the heart of female pleasure and empowerment.

CONNECT WITH GABR

Reclaim your sensuality and step into a powerful new chapter. The Midlife Pleasure Collective is a monthly membership designed to help midlife women reconnect with their bodies, embrace their desires, and cultivate deeper pleasure. Join the founding members for just $20/month - spots are limited, so apply now at pleasure-in-the-pause.com/collective.

Full episodes on YouTube.

The information shared on Pleasure in the Pause is for educational and informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any decisions about your health or treatment. The views expressed by guests are their own and do not necessarily reflect the views of the host or Pleasure in the Pause.

Struggling with hot flashes, anxiety, sleepless nights, or joint pain during perimenopause or menopause? In this episode of Pleasure In the Pause, host Gabriella Espinosa welcomes menopause yoga pioneer Petra Coveney to explore how ancient yoga practices can ease common menopause symptoms and support your journey through midlife. Discover why stress management is the foundation of menopause wellness, learn breath work techniques that calm anxiety in minutes, and explore the beautiful concept of "Second Spring"—a reframing of post-menopause as a time of reblossoming and renewed vitality.

Petra Coveney is the creator of Menopause Yoga™ (2013), a senior yoga teacher, trainer and author of two books on menopause.

Her first book ‘Menopause Yoga - a Holistic Guide to Supporting Women on their Menopause Journey,’ (2021) accompanies her internationally accredited teachers’ training course. She has trained more than 1,000 Menopause Yoga teachers in over 40 countries and her course was translated into Japanese.

Her NEW (very pink) book ‘Menopause & Wellbeing - a Daily Practice Guide for Perimenopause to Second Spring’ is published this month (October). ‘She' is friendly bedside table guide for people going through this stage of life, and for teachers and therapists working one-to-one.stage of life.

Highlights from our discussion include:

• Hormonal changes during menopause create an internal stress response that, combined with life stressors, can worsen every symptom from hot flashes to insomnia through elevated cortisol and inflammation.
• Simple practices like the "hot flush mantra," 3-minute anxiety meditation, and birthday candle breath for rage provide evidence-based relief in minutes and can be done discreetly anywhere.
• Drawing from Traditional Chinese Medicine, post-menopause can be reframed as a time of rebirth and reblossoming when you prioritize your health and wellbeing through the transition.
• Beyond physical relief, yoga reconnects you with your inner wisdom and helps you cultivate daily pleasure—whether through dancing, nature, or intimacy—strengthening your capacity for vitality and love.
• Gentle pelvic floor practices using breath work and imagery support genitourinary symptoms, sexual pleasure, and overall wellbeing without shame or stigma.

Your body already has the wisdom you need. The answers are within you—you just need to breathe, listen, and trust yourself. Remember: Second Spring is real, but it requires you to care for your health and wellbeing as you travel through perimenopause and menopause.

CONNECT WITH PETRA COVENEY:

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You can buy her books on Amazon - or from the publishers’ website www.singingdragon.com and receive a 25% discount. Just use this code %25PETRA.

To join her live online classes and teacher training courses visit www.menopause-yoga.com and follower her on Instagram @menopause_yoga

CONNECT WITH GABRIELLA ESPINOSA:

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Work with Gabriella!

Full episodes on YouTube.

Navigating menopause as a Latina woman often means facing it alone—without adequate information, representation, or community support. On this episode of Pleasure in the Pause, host Gabriela Espinosa sits down with Emmy-winning journalist and entrepreneur Gaby Natale to discuss how she's revolutionizing menopause education for Latinas through her groundbreaking bilingual platform, Menopausia.com.

Whether you're struggling with medically-induced menopause after breast cancer treatment, searching for reliable information in Spanish, or simply tired of outdated depictions of midlife women, this conversation offers validation, solutions, and a roadmap for reclaiming your power during this transformative life stage. Gaby shares her journey from breast cancer survivor to menopause advocate, revealing why Latinas experience longer transitions and how breaking the silence can literally save lives.

Are you ready to awaken your sensuality and feel more empowered in your body? Access the FREE Pleasure Upgrade Bundle at https://www.pleasureinthepause.com/gift.

Gaby Natale is a three-time Daytime Emmy Award-winning journalist, bestselling author, entrepreneur, and leadership speaker. She made history as the first Latina to win three consecutive Daytime Emmys and the first Hispanic author published by HarperCollins Leadership. Recognized by People Magazine as one of the 25 Most Powerful Latinas and by Success Magazine as a Woman of Influence, Gaby is also a breast cancer survivor and official ambassador for Susan G. Komen.

Most recently, she founded Menopausia.com, the first bilingual FemTech platform dedicated to Latinas navigating perimenopause and menopause. Her bestselling book, The Virtuous Circle, provides a framework for reinvention and breaking barriers. Connect with her on Instagram @gabynatale and explore Menopausia.com for comprehensive menopause resources in English and Spanish.

Highlights from our discussion include:

• Stop waiting for permission or copying what others do. Real transformation happens when you trust your own vision before the world validates it.
• The menopause transition lasts approximately two years longer for Latina women, with the average age being 48 instead of 51.
• Women in the US typically see 4-5 different doctors before finding adequate menopause solutions.
• Gaby's "Virtuous Circle" model identifies seven archetypes that drive successful transformation.
• The depressing, outdated imagery typically used to portray menopausal women perpetuates shame and invisibility.

Menopause doesn't have to be navigated in isolation or shame. By sharing our stories, breaking cultural silence, and accessing reliable bilingual resources, we can ensure the next generation of women enters this transition with knowledge, community, and confidence.

Learn more about Menopausia.com here:

https://menopausia.com/

Instagram: https://www.instagram.com/menopausiacom/

Connect with Gaby here:

https://www.instagram.com/gabynatale/

https://www.youtube.com/@GabyNataleOK

Buy Gaby's book The Virtuous Circle here: https://a.co/d/1XFKKNF

CONNECT WITH GABRIELLA ESPINOSA:

Instagram

LinkedIn

Full episodes on YouTube.