PTs In The Pause

Haideh Plock, Kristi Kelch, Renee Songer
  • 5.0 (4)
  • Fitness

We are here to share our personal experiences, and translate the information we have learned as Physical Therapists and from patients. Our goal is to separate fact from viral influencer marketing supported by expertise and research, opening the door to future questions and conversations.

Episodes

  1. 2d ago

    MIA: Where Have My Muscles Gone? Understanding Muscle Decline in Menopause

    In episode 3a we begin the investigation into muscle wasting during menopause. Contributing metabolic syndromes will be presented and how all the things we think we are doing 'right' are actually making things worse. But don't despair! We begin initial discussions on how to reverse these effects by discussing protein. Episode 3b will talk about GLP-1s and how they can contribute to muscle loss and then the final episodes in this series will give us more tools to overcome these changes through specific exercise approaches. Yu D, Zhou B. Sarcopenic Obesity and Hormones: A Narrative Review. Journal of Biosciences and Medicines. 2025;13(12):18-35. doi:10.4236/jbm.2025.1312003 Li M, Yan X, Wu R, Liao Y, Zhang J, Ye Y, Xu C. Prevalence and Diagnostic Strategies for Sarcopenia in Menopausal and Non-Menopausal Women: A Cross-Sectional Comparative Study. Int J Womens Health. 2025 Jun 28;17:1887-1895. doi: 10.2147/IJWH.S527620. PMID: 40612095; PMCID: PMC12223412. C. Menzies, R. Bowtell, N. Shur, and M. S. Brook, “ Menopause, Female Sex Hormones, Skeletal Muscle Mass and Muscle Protein Turnover in Humans,” Journal of Cachexia, Sarcopenia and Muscle 17, no. 1 (2026): e70232, https://doi.org/10.1002/jcsm.70232.

  2. Jun 21

    Undercarriage Climate Crisis: Non-Hormonal Lubricants and Moisturizers to Restore Your Oasis!

    We are diving deep into an intimate but incredibly common topic: non-hormonal solutions for perimenopausal "under-the-belt" climate change. If you have been feeling like your undercarriage has turned into the Sahara Desert due to the itchy, flaky, total-body skin dryness of perimenopause, you are far from alone. Note: This is an intimate, personal chat. If hearing personal stories makes you uncomfortable, don’t worry! Keep your ears open for the "fast-forward" warnings to skip ahead. Up to 80% of women experience vulvovaginal dryness (VVD) during perimenopause and menopause. It is a primary symptom of Genitourinary Syndrome of Menopause (GSM), or vulvovaginal atrophy. While topical estradiol is the medical "gold standard," hormonal treatments do not always solve everything. Today, we explore how over-the-counter options can help manage the symptoms. Brands Discussed in This EpisodeReplens: Highly accessible, but watch out for parabens and glycerin. Revaree (by Bonafide): A great, pH-balanced suppository option. Good Clean Love: Clean ingredients, pH-balanced, and comes with a handy applicator. Überlube: A resilient, top-tier silicone lubricant that coats the tissue. Aloe Cadabra: A gentle, aloe-and-water-based all-purpose favorite. Coconu: An oil-based option (though a personal skip for Renee). Sliquid: A hybrid blend that plays nice with toys and condoms. Resources Mentioned:Product Guide: NY Times Wirecutter Best Personal LubricantsClinical Summary: PMC Study on Moisturizers and Lubricants for VVAExpert Article: Dr. Jennifer Berman's Guide to Vaginal Moisturizers Disclaimer: This podcast episode provides general educational information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always check product labels and consult your gynecologist or healthcare provider regarding any persistent pain or changes in your health.

  3. Jun 5

    $upplement$: Helpful or Hype?

    Curious about the most popular supplements on the market? In this episode, we break down what the science is saying. Plus, we explore research in the works to better support women navigating perimenopause and menopause. Our goal with this episode is to provide research supported information and emphasize the importance of being an educated consumer. Pu S-Y, Huang Y-L, Pu C-M, Kang Y-N, Hoang KD, Chen K-H, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023; 15(9):2080. https://doi.org/10.3390/nu15092080  Ravindran R, Pizzol D, López-Gil JF, Rahmati M, Boyer L, Fond G, Butler L, Stellato A, Gawronska J, Barnett Y, Keyes H, Soysal P, Eren R, Onal B, Yon DK, Smith L. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026 Jan 30;8:ojag018. doi: 10.1093/asjof/ojag018. PMID: 41809116; PMCID: PMC12968778.  Sharifian, G., Aseminia, P., Heidary, D. et al. Impact of creatine supplementation and exercise training in older adults: a systematic review and meta-analysis. Eur Rev Aging Phys Act 22, 17 (2025). https://doi.org/10.1186/s11556-025-00384-9  Mah, J., Pitre, T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther 21, 125 (2021). https://doi.org/10.1186/s12906-021-03297-z

  4. May 6

    Food for Thought: Can Diet Influence Our Hormones?

    This is part 1 of 3 discussing non-hormonal options for peri/post menopausal care. In this episode we will attempt to dive into diet and food options that purport to influence and support hormonal regulation. Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients. 2024; 16(1):27. https://doi.org/10.3390/nu16010027

  5. Apr 8

    Hormone Therapy 101: Definitions and Basics

    Starting with the basics: what is hormone therapy and how do we use it. In this episode we cover the fundamentals of estrogen, progesterone and testosterone, and the related symptoms, delivery methods, dosages, and our personal experiences in this confusing and highly variable avenue of treatments. We talk through current research, established guidelines, and FDA expert panel review of hormone therapy safety. Horner, Katherine A. PA-C (2025) "Testosterone: The Forgotten Female Hormone," Lynchburg Journal of Medical Science: Vol. 1: Iss. 1, Article 11. Parish SJ, Simon JA, Davis SR, Giraldi A, Goldstein I, Goldstein SW, Kim NN, Kingsberg SA, Morgentaler A, Nappi RE, Park K, Stuenkel CA, Traish AM, Vignozzi L. International Society for the Study of Women's Sexual Health Clinical Practice Guideline for the Use of Systemic Testosterone for Hypoactive Sexual Desire Disorder in Women. J Womens Health (Larchmt). 2021 Apr;30(4):474-491. doi: 10.1089/jwh.2021.29037. Epub 2021 Apr 1. PMID: 33797277; PMCID: PMC8064950. Stevenson JC, Rozenberg S, Maffei S, Egarter C, Stute P, Römer T. Progestogens as a component of menopausal hormone therapy: the right molecule makes the difference. Drugs Context. 2020 Dec 2;9:2020-10-1. doi: 10.7573/dic.2020-10-1. PMID: 33312219; PMCID: PMC7716720. Edelweishia M, Christoper A, Theresia E, Angelia V. Review of hormonal replacement therapy options for the treatments of menopausal symptoms. Korean J Fam Med. 2025 Sep;46(5):299-306. doi: 10.4082/kjfm.25.0039. Epub 2025 Sep 20. PMID: 40998291; PMCID: PMC12463494.

  6. Mar 10

    Welcome to PTs In The Pause

    We will start today with a little introduction about our personal journeys with menopause and how we decided to do this podcast.

  • 6 Episodes

Ratings & Reviews

5
out of 5
4 Ratings

About

We are here to share our personal experiences, and translate the information we have learned as Physical Therapists and from patients. Our goal is to separate fact from viral influencer marketing supported by expertise and research, opening the door to future questions and conversations.

Information

  • Creator
    Haideh Plock, Kristi Kelch, Renee Songer
  • Years Active
    2026
  • Episodes
    6
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 PTs In The Pause
  • Show Website
    PTs In The Pause

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