In this masterclass episode, I'm diving deep into three of the most common concerns I hear from women in their 35–60s: brain function, sleep, and mood. This one's all about the postpartum, perimenopausal, menopausal, and post-menopausal decades — and why feeling off in these areas isn't something to "just fix" but something to understand. What I cover: Why there's no one magic solution — and how 25+ years of clinical practice taught me that unlearning is just as important as learning The real impact of social media on your attention, your symptoms, and how you interpret what your body is doing Perimenopause and menopause as natural physiological transitions (not a life sentence) Why the day you lose your period is not the day your symptoms end — and the miseducation around post-menopausal life Sleep architecture: falling asleep vs. staying asleep vs. waking too early, and how sleep debt compounds night after night Your brain's glymphatic system — the overnight "deep clean" that only happens when you sleep How estrogen and progesterone affect your brain (not just your uterus): attention, memory, mood, temperature regulation, serotonin, and dopamine Blood sugar stability as the non-negotiable foundation — and why skipping meals makes everything worse The connection between hormonal decline, sleep apnea risk, and mouth breathing ADHD diagnoses in perimenopause: what's really going on (hint: hormonal fluctuation is a stress test, not a sudden onset) Alcohol, caffeine, and histamine: why your body may be saying "no more" Actionable takeaways: Track your data (for free): sleep/wake times, morning light exposure, hydration, and what you eat in your first two hours Morning light — get natural light in your eyes within 30–60 minutes of waking (or use a 10,000 lux light box) Move your body every day — even 8 minutes counts Eat enough: protein, fiber, carbs, and fat at every meal — don't skip, don't over-restrict Create a wind-down routine: my personal routine (skincare, blue blockers, reading, sound machine, mouth tape, lights out by 9:30 PM) Have a form of daily therapy — a walk, a bath, music, a book. Something that's just for you. Minerals & supplements I discuss: Magnesium (bisglycinate + L-threonate blend) — for sleep, brain, and calm. My pick: Within Us (code JenPike20 for 20% off) Creatine — 3–5g daily, with emerging research on cognitive benefits for perimenopausal/menopausal brains Collagen peptides — gut lining, joint support, brain health Omega-3s — cellular structure and cognitive support Vitamin D — get tested, don't guess B vitamins — methylated form, especially if you're histamine-sensitive Lion's Mane — neural regeneration; my pick: Aversia Wellness (therapeutic dosing 2–4 capsules daily) Reishi — adaptogen for the nervous system, evening use Potassium — critical for thyroid; don't just chase sodium Iron — nuanced, requires proper testing (not just ferritin) Let's dive in! Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you're at it, take a screenshot and tag me @jennpike to share on Instagram – I'll re-share that baby out to the community & once a month I'll be doing a draw from those re-shares and send the winner something special! Click here to listen: Apple Podcasts – CLICK HERE Spotify – CLICK HERE This episode is sponsored by: withinUs | Use the code JENNPIKE20 at withinus.ca for a limited time to save 20% off your first order and 20% off your first subscription order St. Francis | Go to stfrancisherbfarm.com and save 15% off your all your orders with code JENNPIKE15 Eversio Wellness | Go to eversiowellness.com/discount/jennpike15 and save 15% off every order with code JENNPIKE15 /// not available for "subscribe & save" option Free Resources: Free Perimenopause Support Guide | jennpike.com/perimenopausesupport Free Blood Work Guide | jennpike.com/bloodworkguide The Simplicity Sessions Podcast | jennpike.com/podcast Get 20% on thewalkingpad.com using code "JENNPIKE20" Metabolic Guide | jennpike.com/metabolic-guide Get discounts at happybumco.com using code "JENNPIKE" *code doesn't apply with Black Friday sale* Programs: Ignite: Your 8-Week Body Transformation Program | https://jennpike.com/ignite The Peri & Menopause Project - Join the Waitlist | jennpike.com/theperimenopauseproject Synced Virtual Fitness Studio | jennpike.com/synced Services: Work With Jenn | https://jennpike.com/work-with-jenn/ Functional Testing | jennpike.com/testing-packages Business Mentorship | The Audacious Woman Mentorship: jennpike.com/theaudaciouswoman Connect with Jenn: Instagram | @jennpike Facebook | @thesimplicityproject YouTube | Simplicity TV Website | The Simplicity Project Inc. Have a question? Send it over to hello@jennpike.com and I'll do my best to share helpful insights, thoughts and advice.
