Today, we delve into the critical topic of sleep during perimenopause and menopause with Dr. Carleara Weiss, a renowned sleep scientist and advisor for Aeroflow Sleep.

Dr. Weiss, who hold a PhD and Master's of Science and Nursing, and a nationally recognized sleep scientist, discusses the significant impact of hormonal changes on women’s sleep patterns. She emphasises how sleep apnea, often underdiagnosed in women, affects overall health, including increasing risks for cardiovascular disease, diabetes, and dementia.

Dr. Weiss also provides actionable advice and practical sleep and lifestyle strategies, highlighting the importance of understanding circadian rhythms, and how women can advocate for their own health. The episode also explores the crucial need for medical professionals to listen to women's sleep concerns to understand the bigger, underlying health issues picture.

00:00 Intro

04:02 Dr. Weiss's Journey into Sleep Science

06:31 Recognizing Sleep Apnea Symptoms

11:07 Treatment Options for Sleep Apnea

15:42 Lifestyle Adjustments for Better Sleep

18:27 The Role of Sleep in Overall Health

28:58 Tracking Symptoms and Seeking Proper Care

34:28 Understanding Sleep Stages and Cognitive Function

34:57 Impact of Menopause on Sleep

35:16 Hormonal Changes and Sleep Fragmentation

36:28 Treatment Options for Menopausal Sleep Issues

37:58 Quality vs. Quantity of Sleep

39:23 Blue Light and Melatonin Production

40:57 Creating a Relaxing Bedtime Routine

46:03 Advocating for Better Sleep Health

55:58 Key Takeaways

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Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a Licensed Menopause Champion, certified Menopause Doula, and Women’s Coaching Specialist supporting women - peri to post.

Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team.

Connect:

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/

Enjoy the show? Leave a comment on Spotify

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional....

Today, we welcome Dana Culp, a doctor of nursing practice, founder of Thrive Midlife Medicine, and a certified menopause expert, for a candid and empowering conversation about navigating the complexities of perimenopause and menopause. Dana shares her personal journey from critical care medicine to becoming a passionate advocate for women’s midlife health after her own symptoms were repeatedly dismissed by healthcare providers.

Dana explains the foundational pillars of midlife wellness and shares practical strategies for advocating in the doctor’s office, the essential lab tests every woman should consider.

The episode also explores the impact of weight gain, the role of GLP-1 medications, and the importance of building a supportive care team. Dana’s insights on symptom tracking, self-advocacy, and incremental lifestyle changes offer hope and actionable steps, as well as a better understanding why self-education and persistence are crucial in a healthcare system that often overlooks women’s experiences.

Connect:

• Website: https://www.thrivemidlifemed.com/
• Instagram: @thrivemidlifemed
• Facebook: https://www.facebook.com/thrivemidlifemed
• LinkedIn: https://www.linkedin.com/company/thrive-midlife-medicine/

Resources:

• FREE WORKBOOK: The Midlife Belly Fat Reset: A 7-Day Hormone-Friendly Plan for Women in Menopause

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a Licensed Menopause Champion, certified Menopause Doula, and Women’s Coaching Specialist supporting women - peri to post.

Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team.

Connect:

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/

Enjoy the show? Leave a comment on Spotify

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional....

In this episode, Mary sits down with Colette Courtion, CEO and founder of Joylux, to explore one of the most overlooked—and misunderstood—parts of the menopause journey: intimate wellness.

They unpack the persistent menopause knowledge gap in healthcare, where many primary care providers receive minimal formal training in menopause, leaving women dismissed or told their symptoms are simply something to endure. Colette shares how her rapid transition from motherhood to menopause exposed this gap—and sparked the creation of Joylux.

As an entrepreneur in medical aesthetics, Colette had a pivotal insight: if red-light technology could rejuvenate facial tissue, can it support vaginal tissues? By partnering with a leading OB-GYN, that idea became vFit—the first FDA-cleared, at-home device designed to support vaginal and pelvic health through menopause and beyond.

The conversation highlights why science-backed innovation matters in a crowded menopause market, how Joylux is raising the bar through clinical research and medical advisory boards, and the role of authentic advocacy—including partnerships with Halle Berry—in bringing vaginal health into the mainstream.

Colette calls out the disparity in female health and the urgent need for systemic change from insurers and regulators to acceptance of language around intimate wellness.

Connect

• Learn more about at joylux.com
• Collette on LinkedIn

00:00 The Menopause Knowledge Gap
01:07 Introduction to the Menopause Disruptor Podcast
01:23 Spotlight on Intimate Wellness
02:09 Meet Colette Courtion: Innovator in Women's Health
05:24 The Birth of Joylux
09:48 Challenges and Triumphs in Women's Health
17:57 Empowering Women with At-Home Solutions
22:21 Navigating the Menopause Market
25:33 The Importance of Knowing the Brand
26:21 Blending Person

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a Licensed Menopause Champion, certified Menopause Doula, and Women’s Coaching Specialist supporting women - peri to post.

Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team.

Connect:

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/

Enjoy the show? Leave a comment on Spotify

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional....

In this episode, Mary sits down with a young visionary entrepreneur Chelsea Jambo. She is the CEO and Founder of OURBody, a Canadian wellness brand built on a mission to make hormone support taste great, work gently, and fit real life.

Chelsea has created an organic herbal blend of teas uniquely crafted to bring comfort and support to women through various hormonal phases. Her entreprenurial journey was ignited by a personal experience of medical dismissal and gaslighting. She reveals the motivations behind the brand, as well as her extensive research that went into formulating not just a blend for women of her generation, but for all the female hormone milestones.

Chelsea also shares that her brand is a movement closely aligned with her commitment to locally source high-quality ingredients and built on relationships with suppliers and distributors.

This is a story of entrepreneurial spirit reminding us that community support, education, and advocacy can be inspire change with the current healthcare system's approach to female health issues.

Connect:

• Shop the brand or inquire about becoming a distributor at OURbody https://www.ourbody.ca/
• Instagram @shopourbody https://www.instagram.com/shopourbody/

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a Licensed Menopause Champion, certified Menopause Doula, and Women’s Coaching Specialist supporting women - peri to post.

Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team.

Connect:

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/

Enjoy the show? Leave a comment on Spotify

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional....

In this episode, Mary sits down with Jennifer Gularson, certified physician assistant and functional medicine practitioner, to explore what women truly need during midlife—and why the current healthcare system often falls short.

Together, they unpack hormone therapy across the lifespan, including estrogen, progesterone, and the often-overlooked role of testosterone for women, as well as the growing use of peptides and GLP-1 agonists for weight management. Jennifer explains why symptom-based care misses the bigger picture and how a root-cause, functional medicine approach—grounded in nutrition, sleep, stress, relationships, and movement—can be life-changing.

The conversation also dives into the psychosocial and relational aspects of libido, intimacy, and body image in menopause, the barriers women face in accessing appropriate hormone care, and the future of personalised medicine through genetic testing and AI—without losing the essential human connection in healthcare.

Jennifer's message serves as a powerful reminder women deserve more than quick fixes. They deserve care that listens, integrates science with spirituality, and supports long-term vitality, autonomy, and self-trust.

Connect with Jennifer at yourbestlifewithjennifer.com, @jennifergularson

00:10 Why women are demanding better menopause care
03:45 From traditional medicine to functional medicine
09:30 What “root cause” medicine really means
16:20 Hormones, libido, and intimacy in midlife
25:10 Testosterone therapy for women: myths & barriers
34:40 Weight gain, estrogen loss & GLP-1 medications
44:30 Lifestyle foundations that actually move the needle
52:10 Genetics, AI & the future of personalised healthcare
58:30 Reclaiming women’s health, voice & power

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a Licensed Menopause Champion, certified Menopause Doula, and Women’s Coaching Specialist supporting women - peri to post.

Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team.

Connect:

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/

Enjoy the show? Leave a comment on Spotify

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional....

In this episode, Mary delves into the nuances of exercise for women during menopause and perimenopause.

Mary discusses the physiology of exercise she learned as a student of Dr. Stacy Sims (Menopause 2.0), emphasizing the importance of both heavy lifting and high volume workouts for muscle growth, metabolic health, and overall resilience.

This episode covers why and how exercise should be adapted for midlife bodies, examining the benefits and differences between high intensity and high volume training approaches.

Mary also provides practical tips she gained as a certified Women's Coaching Specialist (Girls Gone Strong) on developing a sustainable exercise routine that includes cardiovascular training, interval workouts, and strength training.

Resources

• Why HIIT Matters for Women’s Body and Brain Health by Dr. Stacy Sims
• Take your health journey during menopause further with the Midlife Belly Fat Reset, a FREE guide to help women kickstart their fitness journey. Visit https://subscribepage.io/bellyfatreset

00:54 The Psychology and Physiology of Exercise
01:18 Why Exercise is Crucial During Menopause
01:55 Adapting Exercise for Midlife Bodies
03:22 Heavy Lifting vs. High Volume Training
06:13 The Benefits of Heavy Resistance Training
08:08 High Volume Lightweights and Their Role
10:06 Combining Heavy Lifting and High Volume
11:28 Ideal Exercise Amounts for Menopausal Women
15:52 Practical Tips for Starting Your Fitness Journey
17:57 Conclusion and Free Resources

Let us know if you're liking the show!

Support the show

Meet the host, Mary, a Licensed Menopause Champion, certified Menopause Doula, and Women’s Coaching Specialist supporting women - peri to post.

Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team.

Connect:

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/

Enjoy the show? Leave a comment on Spotify

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional....

In this solo podcast episode, Mary closes out 2025 and welcomes in 2026 through reflections on numerology and Chinese astrology. This final episode of the year offers another guided meditation in the Goddess Series.

Highlighting the significance of the universal year one and the year of the horse, the episode encourages women to reflect on their past nine years, trust their instincts, and embrace new beginnings with courage and wisdom. The guided meditation focuses on integrating body wisdom with soul wisdom, fostering a sense of trust, and initiating forward movement.

00:00 Welcome and Introduction
01:32 Numerology and the Significance of 2026
02:41 Reflecting on the Past Nine Years
03:44 Divine Feminine Energy in 2026
07:24 Guided Meditation: Portal to 2026
15:46 Closing Thoughts and New Beginnings

Let us know if you're liking the show!

Support the show

Meet the host, Mary, a Licensed Menopause Champion, certified Menopause Doula, and Women’s Coaching Specialist supporting women - peri to post.

Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team.

Connect:

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/

Enjoy the show? Leave a comment on Spotify

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional....

Today's episode features Dr. Sara Tariq, an internal medicine physician at Northern Virginia Family Practice with over two decades of clinical experience.

Dr. Tariq is a dedicated advocate for systemic transformation within healthcare, passionately addressing inequities and fostering cultural shifts through relationship-centered care.

Dr. Tariq discusses the challenges of navigating midlife weight gain, body image, and the stories behind our eating habits. She shares her countless experiences coaching clients through starting on Glucagon-Like Peptide-1 (GLP-1) medications, like Ozempic and Wegovy, to tackle increased stubborn weight that can occur in the menopause transition. These medications, initially developed for type 2 diabetes, are now being used to help non-diabetic women manage weight through appetite regulation and improved satiety.

We uncover the misconceptions and stigma surrounding GLP-1s, the importance of addressing nutritional deficiencies, and the critical role of mental health and mindset in a patient's health journey.

Key Takeaways:

• GLP-1s are evidence-based tools, not quick fixes, and should be used under professional guidance.
• Each woman’s journey is unique. Coaches and providers should listen, empathize, and support women’s agency and choices.
• The power in shifting from a “skinny” to a “strong” mindset and embracing resistance training, self-compassion, and self-advocacy.

Resources:

• GLP1 Cheat Sheet (Source: GGS Academy)

Contact:

• Dr. Tariq’s clinic at Northern Virginia Family Practice and on Instagram @drsaratariqnvfp

Let us know if you're liking the show!

Hen's Den Yoga
A serene and cozy home studio nestled in the Comox Valley offering a variety of wellness classes.

Support the show

Meet the host, Mary, a Licensed Menopause Champion, certified Menopause Doula, and Women’s Coaching Specialist supporting women - peri to post.

Mary is also a corporate educator, helping forward-thinking organizations foster a menopause-friendly workplace and design policies and accommodations for employees. Click to learn more https://emmeellecoaching.com/menopauseatwork

Turn your menopause transition into a transformation with the Menopause Intelligence Course (MQ), an 8-module, self-paced learning experience, empowering you to take agency over your health and make informed decisions with your healthcare team.

Connect:

• Instagram @menopausedisruptorpodcast
• LinkedIn linkedin.com/in/maryhelenlee/

Enjoy the show? Leave a comment on Spotify

Disclaimer: Information shared is for educational and entertainment purposes only and does not replace medical advice. Always consult with a healthcare professional....