Perimenopause brings changes in sleep, energy, mood, weight, and menstrual cycles. But what if we understood this phase through a completely different medical system? In this episode of Own Your Becoming, I speak with Dr. Tara Foster, Doctor of Chinese Medicine and licensed acupuncturist, about how Traditional Chinese Medicine (TCM) understands perimenopause. Instead of looking at symptoms in isolation, TCM views the body as an interconnected system of organs, energy circulation, blood, fluids, and nervous system load. From this perspective, many symptoms that appear unrelated may actually come from the same underlying imbalance. In Chinese medicine, perimenopause is sometimes described as a “Second Spring”, a transition where energy shifts away from reproduction and toward nourishment of deeper systems that support longevity, wisdom, and vitality. In this conversation we explore how Chinese medicine interprets midlife changes, and how approaches like acupuncture, herbs, nutrition, and lifestyle shifts are used to support women through this transition. TOPICS WE DISCUSS • How Traditional Chinese Medicine understands perimenopause • Why TCM focuses on patterns rather than individual symptoms • What “organ systems” and “energy” mean in Traditional Chinese Medicine • Why hot flashes, sleep issues, and fatigue may share the same root imbalance • How acupuncture supports the body during perimenopause • Lower back pain and why it often worsens around the menstrual cycle • Sleep disturbances in perimenopause and what TCM suggests • The role of herbs and lifestyle changes in supporting the transition Perimenopause is often framed as a problem to fix. Traditional Chinese Medicine offers a different perspective — one that views this stage as a natural transition that can be understood and supported. If you're curious about how different medical traditions interpret this phase of life, this conversation will give you a new lens. CHAPTERS 00:00 Understanding Perimenopause through Traditional Chinese Medicine 02:38 The Concept of Yin and Yang in Perimenopause 08:50 Emotional Sensitivity and Expression during Perimenopause 11:24 Distinguishing Between Yin and Yang Deficiencies 14:15 Nourishing Yin: Dietary and Lifestyle Recommendations 15:46 The Importance of Warm Water in TCM 18:14 Assessment and Diagnosis in TCM for Perimenopause 20:28 Common Patterns and Symptoms in Perimenopause 21:46 The Role of Acupuncture in Managing Symptoms 25:22 Acupressure Techniques for Self-Care 28:57 Acupressure Techniques and Points 31:47 Understanding Kidney and Liver Health 33:45 Nourishing Kidney Chi and Self-Care 38:06 Sexual Health and Kidney Jing 41:54 Sleep Challenges in Perimenopause 49:31 Lower Back Pain and TCM Perspectives 49:58 Understanding Chronic Back Pain and Its Remedies 56:26 Hormones and Traditional Chinese Medicine 58:24 Herbal Remedies for Perimenopause and Menopause 01:00:19 Lifestyle Changes for Support During Menopause 01:03:15 Embracing the Transformation of Menopause GUEST Dr. Tara Foster Doctor of Chinese Medicine, Acupuncturist & Herbalist Website https://www.tiliaintegrativehealth.com Instagram @TiliaIntegrativeHealth Herbal Shop http://golddragonalchemy.com MORE FROM OWN YOUR BECOMING Explore more resources on perimenopause and midlife health: https://ownyourbecoming.com Subscribe for more conversations on perimenopause, health, and midlife transitions. #Perimenopause #TraditionalChineseMedicine #TCM #Menopause #WomensHealth #Acupuncture #Hormones

If this helped you and you want to support the work: https://buymeacoffee.com/ownyourbecoming Or like and subscribe - that helps too! ---------------------------------------- Perimenopause is not just about hormones, it’s about rhythm, digestion, nervous system load, and how we relate to the body as it changes. In this episode of Own Your Becoming, Wendy Wang is joined by Daphne Myers, National Board Certified Health & Wellness Coach and Ayurvedic practitioner, to explore how Ayurveda offers a grounded, complementary lens for understanding midlife transitions. Rather than treating symptoms in isolation, Ayurveda looks at patterns, subtle shifts in sleep, digestion, mood, and energy that often begin years before perimenopause is formally recognized. IN THIS CONVERSATION, WE EXPLORE: * What Ayurveda actually is * Why imbalance starts long before symptoms become loud * Doshas (Vata, Pitta, Kapha) and why midlife often feels more anxious, scattered, or inconsistent * Eating during perimenopause: digestion, food combining, raw vs cooked foods * Why bloating is information, not something to ignore * The role of daily rhythm, earlier sleep, and nervous system regulation * Abhyanga (self-oil massage) and why it’s so powerful in midlife * How Ayurveda restores agency rather than creating more rules This episode is not about choosing Ayurveda instead of modern medicine. It’s about adding depth, and learning how to listen to the body differently during a major life transition. ---------------------------------------- 🔗 CONNECT & LEARN MORE Host — Wendy Wang Website: https://ownyourbecoming.com Instagram: @own_your_becoming Facebook: @OwnYourBecoming Guest — Daphne Myers Website: https://daphnemyers.com Instagram: @daphnemyerscoaching 🕒 CHAPTERS 00:00 Introduction to Ayurveda & Perimenopause 05:52 Understanding Doshas & Midlife Shifts 14:33 Eating in Perimenopause (Ayurvedic Lens) 27:27 Digestion, Bloating & Food Combining 42:42 Abhyanga & Nervous System Support 52:31 Personal Journeys with Ayurveda #Ayurveda #Perimenopause #WomensHealth #Menopause

Most women only start wondering if they’re in perimenopause once the symptoms are too loud to ignore. But menopause isn’t just one moment in time, it’s a journey through distinct stages. The earlier you understand where you are on that path, the more empowered you’ll be to navigate it. In this episode, I walk you through the stages of menopause, from the subtle shifts of late premenopause, to the challenges of perimenopause, to the years after your final period. You’ll learn: • ​How to recognize the early signs of perimenopause, including cycle changes, poor sleep, and brain fog. • ​What happens in late perimenopause, when hot flashes, irritability, bladder changes, and even neurological symptoms like tinnitus and “electroshock” sensations often peak. • ​Why menopause is technically just one day, and what to expect in early and late postmenopause. • ​How symptoms are not just hormonal but also neurological, impacting memory, focus, and mood. • ​The latest brain health research from Dr. Lisa Mosconi, and how exercise protects cognition. • ​Why tracking your cycle before symptoms start is so powerful. • ​What to ask your doctor, and why many OB-GYNs aren’t fully trained in menopause care. • ​How nutrition, movement, and stress resilience form the foundation before turning to HRT or supplements. • ​The role of relationships, and why men need to be part of the conversation too. For a deeper dive into menopause and brain health, check out Dr. Lisa Mosconi’s The Menopause Brain: The New Science Empowering Women to Navigate Midlife with Knowledge and Confidence (https://amzn.to/41CYvNT) . As a neuroscientist and leading expert on women’s brain health, she explains how hormonal changes affect memory and cognition, and how to protect your brain through midlife. Subscribe on Spotify to get new episodes, or sign up at www.ownyourbecoming.com (https://www.ownyourbecoming.com/spotify) to receive podcast releases and learn more about the kinds of support available to you. This stage of life isn’t a problem to fix, it’s a rite of passage to rise into. Whether you’re already experiencing symptoms or preparing for what’s ahead, this episode will help you situate yourself in this season and take clear, empowered steps forward. If this speaks to you, make sure to subscribe so you never miss an episode. Share it with a friend who’s walking a similar path… or with a man, so he can better understand and support the women in his life.

Free Perimenopause Meal Guide: https://www.ownyourbecoming.com/ Instagram: https://www.instagram.com/own_your_becoming/ Spotify: https://open.spotify.com/show/4yXzmIgmtGotZuDJ9xegEp 🎙️ Menopause isn’t decline. It’s an initiation into power, recalibration, and self-leadership. In this episode of Own Your Becoming, Wendy speaks with Juliette Miremont Morton, a Feminine Leadership and Health Coach, about redefining menopause as a rite of passage rather than a stage of loss. Juliette shares how this transition invites women to recalibrate metabolism, manage stress, and reconnect with purpose. You’ll learn how to work with your body through nutrition, blood sugar awareness, and mindset shifts, so energy, clarity, and confidence can return naturally. This is a conversation about feminine wisdom, metabolic truth, and how reclaiming health in midlife starts with self-trust. ✨ WHAT YOU’LL LEARN Menopause as initiation: Seeing change as growth, not decline Metabolism myths: Why “slowing down” isn’t the full story Stress and blood sugar: How emotional load shapes cravings and fatigue Nutrition timing: The link between when you eat and how you feel Mindset and safety: Why nervous system regulation matters Reconnecting to joy: How pleasure, presence, and rest restore balance Practical levers: Simple changes that improve energy and inflammation 🌿 TAKEAWAYS Menopause is a recalibration, your next evolution, not an ending. Stress management is metabolic management. Timing in meals and movement affects your hormones. Joy and safety are essential nutrients in midlife. ⏱️ CHAPTERS 00:00 Embracing Menopause as an Initiation 02:52 Juliette's Journey to Health Coaching 06:06 Debunking Metabolism Myths 08:46 Nutrition and Exercise: Timing is Key 11:37 Understanding Blood Sugar Spikes 14:49 Recognizing Signs of Blood Sugar Issues 17:45 The Importance of Feeling Safe 20:17 Moving from Stress to Safety 23:10 The Addictive Nature of Stress 26:07 Quick Changes for Health Improvement 29:09 Simple Shifts for Weight Management 32:08 Addressing Joint Pain and Inflammation 35:20 Tackling Fatigue and Low Energy 38:10 Understanding Inflammation and Diet 41:09 The Role of Mindset in Health 43:55 Listening to Your Body 47:04 Finding Joy and Connection 49:50 Advice for Women Entering Perimenopause 52:52 Reconnecting with Yourself 55:51 Paving the Way for Future Generations ➡️ NEXT STEPS Watch next: Perimenopause Sleep Solutions - How to Steady Your Nights and Anchor Your Mornings – https://youtu.be/fBJo5khG1yo?si=70abBVVBStmA9r-g Subscribe for new videos: https://www.youtube.com/@OwnYourBecoming?sub_confirmation=1 To learn more about Juliette's Meta Reset program, visit ⁠⁠⁠https://www.awaken.health/⁠⁠⁠. Follow Juliette on Instagram @awakenhealthcoach or reach out to her through email at juliette@awaken.health. #Menopause #FeminineLeadership #OwnYourBecomingPodcast #MetabolicHealth #WomensHealth #MidlifeWellness #Nutrition #StressManagement #Mindset

Free Perimenopause Meal Guide: https://www.ownyourbecoming.com/ Instagram: https://www.instagram.com/own_your_becoming/ Spotify: https://open.spotify.com/show/4yXzmIgmtGotZuDJ9xegEp 🎙️ Midlife is not the end of desirem, it’s an invitation to rediscover your body, your pleasure, and your power. In this episode of Own Your Becoming, I sit down with Luce Beaulieu, a trauma-informed somatic educator and coach for midlife women, to talk about the evolving landscape of sex, intimacy, and connection during perimenopause and beyond. We explore what changes physically and emotionally in this stage, how to communicate with your partner about needs and discomfort, and how to reconnect with your body as an ally rather than a mystery. Luce shares her own journey of rediscovery, how self-regulation, openness, and self-pleasure can transform midlife into a time of healing, curiosity, and renewed intimacy. If you’ve ever felt like your desire, confidence, or connection have shifted, this conversation will remind you that pleasure is not lost, it’s evolving with you. ✨ WHAT YOU’LL LEARN Sexuality in midlife: How hormonal and emotional changes reshape desire Communication and safety: Building honest conversations about needs and comfort Self-regulation: Tools for navigating vulnerability in relationships Body reconnection: Practical ways to rebuild intimacy with yourself Pleasure as medicine: Using sensuality and presence as healing forces Self-pleasure practices: Exploring energy, embodiment, and life force 🌿 TAKEAWAYS Your body is not shutting down, it’s asking to be met differently. Communication is the foundation of renewed intimacy. Pleasure is a pathway to healing, not indulgence. Reconnection begins with curiosity, not performance. ⏱️ CHAPTERS 00:00 Navigating Midlife Transitions 02:58 Understanding Sexual Changes in Perimenopause 06:02 Creating Comfort and Connection 08:56 The Importance of Communication in Relationships 11:52 Self-Regulation Techniques for Difficult Conversations 14:50 Reconnecting with the Body 17:44 Embracing Pleasure and Intimacy 20:36 Transformative Experiences of Sexuality 23:47 Seasons of Sexual Desire 26:38 Exploring New Forms of Intimacy 29:29 The Role of Pleasure in Healing 32:23 Practical Solutions for Vaginal Dryness 35:29 Energy Orgasms and Life Force Energy 38:29 Building a Self-Pleasure Practice 41:09 The Journey of Self-Discovery 44:00 Finding Community and Support ➡️ NEXT STEPS Watch next: Preparing for Perimenopause, Awareness, Identity, and Life Transitions with Jessica Amelia – https://youtu.be/BF6d0zor6iQ Subscribe for new videos: https://www.youtube.com/@OwnYourBecoming?sub_confirmation=1 To find out more about Luce's work: FB page: The Midlife Temple IG @themidlifetemple email: luce@emergence.co #Perimenopause #MidlifeSexuality #WomensHealth #OwnYourBecomingPodcast #Intimacy #Pleasure #SelfDiscovery #Relationships #BodyAwareness

Perimenopause is not a problem to fix, it’s a rite of passage. While we can’t control when it starts, how long it lasts, or which symptoms show up, we can control how we care for our bodies. And one of the most powerful levers we have is food. In this episode of Own Your Becoming, we explore how nutrition shapes your experience of perimenopause, from brain fog and energy crashes to mood, sleep, and inflammation. Through science, practical tools, and personal experience, she helps you see food not as a set of rules, but as a way of working with your body instead of fighting it. ✨ Here’s what you’ll learn: • Brain fuel shifts: Why estrogen decline changes how your brain processes carbs, and how protein + healthy fats provide steadier clarity and calm. • Protein as foundation: Why starting your day with 30g of protein can quiet cravings, steady energy, and protect muscle during this stage. • Fasting & workouts: The cortisol trap of fasted training in perimenopause, and simple tweaks to fuel your body before morning exercise. • Caffeine: How tolerance shifts in midlife, and why espresso may be gentler than drip coffee (insights from Dr. Lisa Mosconi’s The Menopause Brain). • Inflammation: Why perimenopause itself is inflammatory, and how plants, omega-3s, and herbs can cool the fire while processed foods add fuel. • Mindful eating: How slowing down, savouring your food, and eating without distraction reconnects you to your body’s signals. 🌿 Takeaways: • Awareness of bodily changes empowers women during this transition. • Nutrition plays a central role in shaping symptoms and long-term wellness. • Small, mindful choices, one meal, one adjustment at a time, can move the needle on energy, mood, and clarity. • Experimenting with dietary shifts is a powerful way to learn what truly works for you. 👉 Want practical support? Download my FREE ⁠Perimenopause Meal Guide⁠ (https://www.ownyourbecoming.com/#freebie) with macro and fiber targets, plus simple meal ideas to get you started. 📖 For deeper science on food and the female brain, check out Dr. Lisa Mosconi’s book ⁠The Menopause Brain⁠ (https://amzn.to/4n0W0O2⁠) . 🎧 Chapters 00:00 – Understanding Perimenopause and Agency 02:18 – The Role of Nutrition in Perimenopause 04:14 – Brain Health and Fueling Changes 07:00 – The Importance of Protein 09:35 – Caffeine and Its Effects 12:29 – Mindful Eating Practices 14:07 – Embracing Change and Experimentation 14:46 – The Journey of Self-Discovery and Growth 💡 Sound Bites to Remember • “Awareness is power.” • “Mindful eating isn’t a diet.” • “One mindful choice at a time.” ✨ Awareness is power. Once you see how food interacts with your brain, your metabolism, and your symptoms, you’ll never look at eating the same way again.

Instagram: https://www.instagram.com/own_your_becoming/ Free Perimenopause Meal Guide: https://www.ownyourbecoming.com/ Perimenopause is a long transition, but understanding how doctors are trained, where medicine falls short, and how hormone therapy is actually used can change how you navigate midlife care. A central theme of this episode is understanding the medical system itself. We explore why perimenopause and menopause care can look so different from one doctor to another, and why many physicians still feel hesitant around hormone therapy. Dr. Assayag also shares what women, particularly those navigating the Quebec healthcare system, can realistically expect from public and private care, and how to approach medical appointments with more clarity, context, and agency. We also discuss how perimenopause actually shows up in the body, from mood and mental health changes to joint pain and weight shifts, and why these symptoms are often missed or misattributed. Dr. Assayag breaks down the history and misconceptions around hormone replacement therapy (HRT), including the lasting impact of the Women’s Health Initiative study and how current evidence has evolved. This conversation is about informed choice. Understanding your options. And learning how to advocate for yourself, whether that means lifestyle changes, medical support, HRT, or a thoughtful combination of all three. ✨ WHAT YOU’LL LEARN What perimenopause is: Early signs, timeline, and why it often goes undiagnosed Perimenopause symptoms: Mood changes, anxiety, depression, joint pain, and weight gain Menopause medical care gaps: Why many doctors lack training in perimenopause and menopause Hormone replacement therapy (HRT): Safety, benefits, risks, and current medical guidelines Women’s Health Initiative (WHI) study: How it shaped fear around HRT and what research shows now Brain and bone health in menopause: Why estrogen matters for long-term health HRT timing: Why starting earlier can change outcomes Weight management in perimenopause: Hormones, body composition, and realistic expectations Ozempic and weight-loss medications: Benefits, risks, and muscle loss concerns in midlife women Quebec menopause care: Public vs private options and what women can realistically expect How to talk to your doctor about perimenopause: Advocating for symptoms, labs, and treatment options Lifestyle vs medical treatment: How nutrition, exercise, and HRT work together, not against each other ⏱️ CHAPTERS 00:00 Understanding Perimenopause and Its Challenges 06:44 The Medical Perspective on Perimenopause 10:48 Recognizing Symptoms of Perimenopause 16:42 Navigating Mental Health During Perimenopause 21:29 The Role of Lifestyle Changes in Treatment 26:33 Hormone Replacement Therapy: Myths and Facts 32:55 The Importance of Early Intervention in Health 36:42 Understanding Hormone Replacement Therapy Risks 39:24 Reassessing Hormone Therapy Over Time 43:23 Navigating Weight Changes During Perimenopause 48:00 Simplifying Healthy Lifestyle Choices 52:35 The Role of Medications in Weight Management 55:01 Exploring Alternatives Beyond Medication 57:04 Accessing Healthcare for Perimenopause 01:01:08 The Natural Process of Menopause 01:04:04 Conclusion and Resources for Support ➡️ NEXT STEPS Watch next: Perimenopause and Hormone Balance | Root Cause Healing and Energy Balance – https://youtu.be/xw-j3MuccPA?si=TA__WTvFnkBP_KSF Subscribe for new videos: https://www.youtube.com/@OwnYourBecoming?sub_confirmation=1 Dr. Raphael Assayag: Clinic Physimed: https://physimed.com/en/private-family-medicine/ #Perimenopause #OwnYourBecomingPodcast #WomensHealth

Episode Summary Many women normalize exhaustion and anxiety as just part of life, but it doesn’t have to be. In this episode of Own Your Becoming, Wendy talks with Daphne Myers, National Board Certified Health & Wellness Coach and Certified High Performance Coach, about how small lifestyle changes can lead to big hormonal and energy shifts. Daphne shares her personal health journey, how gut health and inflammation affect hormones, and why root cause healing is more effective than quick fixes. Together, they explore the link between stress, sleep, and nutrition — and how women can restore energy naturally through simple, sustainable changes. This conversation is for every woman who wants to understand her body better, reclaim her vitality, and thrive in midlife and beyond. In this episode, you’ll learn: Why many women normalize exhaustion and how to change that How small, consistent lifestyle changes shift hormone balance The role of gut health and anti-inflammatory foods in hormone support How cortisol and stress affect energy, sleep, and cravings What estrogen dominance is and how to recognize it Practical tools for nervous system regulation and sustainable energy Key Takeaways: Gut health drives hormonal balance. An anti-inflammatory diet supports perimenopausal health. Managing stress and sleep improves energy more than supplements. Root cause healing instead of symptom chasing. Breathwork and time in nature restore calm and clarity. Timestamps 00:00 Introduction to Hormone Balance and Women's Energy 01:38 Daphne's Personal Journey to Health 07:38 Understanding Gut Health and Its Impact 11:29 The Connection Between Diet and Hormonal Balance 13:20 Root Cause Healing vs. Quick Fixes 16:10 The Importance of Sleep and Hormonal Regulation 20:00 Evening Rituals for Better Sleep 24:33 Mindset Shifts for Sustainable Living 30:20 The Reactive and Responsive Nature of Hormones 37:24 The Importance of Nutrition in Hormonal Balance 39:27 Identifying Estrogen Dominance 40:36 Understanding Clean Protein 42:11 Lifestyle Changes and Hormonal Health 45:00 The Role of Caffeine in Hormonal Balance 50:59 The Power of Protein in Managing Cravings 53:23 Understanding Cravings and Stress 55:57 Restoring Energy Naturally 59:10 Practical Steps for Stress Management Connect with Wendy: 📩 Sign up for the newsletter on ownyourbecoming.com to be notified of new podcast releases and upcoming expert interviews, including conversations with a family physician and gynecologist. Instagram: @own_your_becoming Facebook: @OwnYourBecoming Connect with Daphne Myers: 🌐 Website: www.daphnemyers.com 📸 Instagram: @daphnemyerscoaching 💼 LinkedIn: linkedin.com/in/daphnemyers

Free Perimenopause Meal Guide: https://www.ownyourbecoming.com/ Instagram: https://www.instagram.com/own_your_becoming/ Spotify: https://open.spotify.com/show/4yXzmIgmtGotZuDJ9xegEp 🎙️Sleep often becomes fragile in perimenopause — this episode gives you practical levers to steady your nights and anchor your mornings. When hormones shift, nights can feel unpredictable: hot flashes, night sweats, blood sugar crashes, or simply a nervous system that won’t wind down. In this episode of *Own Your Becoming*, I walk you through how sleep is affected in perimenopause and what you can do to support deeper rest. You’ll learn simple adjustments — from meal timing and room temperature to evening rituals and morning anchors — that help reset your circadian rhythm and restore calm. I also share personal stories of “no-time” nights, power naps, and how small shifts create energy you can trust. By the end, you’ll see sleep not as something broken to fix, but as a rhythm you can work with — one that supports your health, mood, and presence through midlife and beyond. ✨ *WHAT YOU’LL LEARN* • *Hormone shifts and sleep:* How lower progesterone and sensitive temperature regulation affect your nights • *Blood sugar and cortisol:* Why dips and spikes wake you, and how balanced meals help • *Temperature levers:* Bedroom cool-downs and why bare feet at night matter • *Light and rhythm:* How dimming lights at night and morning light cues restore circadian balance • *Evening rituals:* Using tea, yoga nidra, and intention to program your nervous system for rest • *Midday resets:* Power naps, Qi Gong, and simple pauses to recharge without disrupting night sleep • *Morning anchors:* Small practices that set your tone, energy, and hormone rhythm for the day 🌿 *TAKEAWAYS* • Small daily levers can reset fragile sleep. • Morning light and rhythm cues are as important as evening wind-downs. • Sleepless nights can be reframed as opportunities, not failures. • Rituals teach your body and nervous system what comes next. ⏱️ *CHAPTERS* 00:00 Navigating Perimenopause: Understanding Sleep Challenges 02:21 Practical Strategies for Better Sleep 05:06 Embracing Sleepless Nights: Finding Opportunity 06:44 The Power of Midday Resets and Napping 07:49 Creating Evening Rituals for Rest 08:28 Morning Routines: Setting the Tone for the Day 11:21 Addressing Sleep Disturbances and Seeking Help ➡️ *NEXT STEPS* Watch next: *Fuelling Your Body in Perimenopause: Brain Fog, Protein, Coffee, and Inflammation* – https://youtu.be/plCqVEybecA Subscribe for new videos: https://www.youtube.com/@OwnYourBecoming?sub_confirmation=1 ⚠️ This video is educational and not a substitute for personalized medical advice. Always consult your healthcare provider for individual guidance. Affiliate disclosure: Some links may be affiliates. At no extra cost to you, we may earn a commission. #Perimenopause #OwnYourBecomingPodcast #WomensHealth