Pause, Please! The Empowered Perimenopause Playbook

Dr. Sara Kinnon ND, MSCP
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Welcome to Pause, Please!, the podcast that empowers you to navigate the journey of perimenopause with confidence, knowledge, and a sense of humor. Hosted by Dr. Sara Kinnon, a licensed naturopathic physician and a Menopause Society Certified Practitioner specializing in women's health and hormones, this show is your go-to resource for understanding and thriving through the unique challenges and transformations of perimenopause. In each episode, Dr. Kinnon dives deep into the symptoms, treatments, and lifestyle changes that can make this transitional period not just manageable but truly empowering. From hot flashes and mood swings to brain fog and weight shifts, we cover it all with expert insights, practical advice, and a touch of wit. You'll hear from leading experts in the field, as well as real women sharing their stories and strategies for success. Whether you're just starting to experience the first signs of perimenopause or are well into your journey, Pause, Please! is here to help you reclaim your vitality, balance your hormones, and embrace this stage of life with enthusiasm. Tune in to discover how you can transform perimenopause from a pause into a powerful new chapter. Subscribe now and join our community of vibrant, empowered women ready to unleash their full potential!

  1. FEB 5

    Perimenopause & Performance: Why Your Edge Feels Different (and How to Get it Back)

    In this enlightening episode, Dr. Sara Kinnon, ND, sits down with PhD and strength and conditioning expert Dr. Ainslie to dismantle the pervasive myth that midlife is a period of inevitable decline. Drawing from their shared history in the world of CrossFit and professional athletics, the two experts bridge the gap between academic research and lived experience. Listeners will gain a deep understanding of why the body feels "sluggish" during perimenopause and menopause, and more importantly, how to override these physiological shifts using the laws of thermodynamics and progressive overload. Dr. Ainslie shares her clinical insights on the "top of the pyramid" approach, emphasizing that while hormonal changes are significant, they do not break the fundamental rules of fat loss and muscle hypertrophy. The conversation dives deep into actionable strategies for metabolic resilience, covering everything from the neuro-protective benefits of creatine to the vital role of "muscle as medicine." Listeners will learn how to navigate the "zone of chaos" in perimenopause without feeling overwhelmed, the difference between fat loss and muscle building, and why high-intensity cardio might actually be holding them back. Dr. Ainslie and Dr. Sara simplify complex concepts like rep-in-reserve (RIR) and the insulin-sensitizing power of lean tissue, providing a roadmap for women who want to reclaim their "edge" and thrive in their second act. Whether you are struggling with brain fog, joint pain, or the "midlife middle," this episode is a powerful reminder that your body is not broken—it is simply navigating a new season that requires a more precise strategy. Tune in to discover how to advocate for your health in the doctor's office and implement lifestyle habits that move the needle. Don't miss out on these evidence-based tools for longevity; listen now and subscribe to stay empowered with the latest in hormonal health and functional fitness. Connect with Dr. Ainslie Kehler, Phd The Midlife Thrive Method www.drainsliek.com Instagram: @dr.ainsliek LEARN MORE: Work With Me: https://drsarakinnon.com/ Instagram: https://www.instagram.com/drsarak/ TikTok: https://www.tiktok.com/@drsaralk?lang=en Facebook: https://www.facebook.com/Drsarakinnon

    36 min

  2. 12/22/2025

    The Invisible Impact: Why Perimenopause Anxiety and Irritability Are Not Just Stress

    "Pause Please: The Empowered Perimenopause Playbook" dives into the invisible, yet profound, impact of hormonal shifts on women's mental health and cognitive function. Hosted by Dr. Sara Kinnon, a naturopathic physician and Menopause Society certified practitioner, this episode validates the common experience of increased anxiety, irritability, emotional reactivity, and even sudden onset of ADHD symptoms during perimenopause. Dr. Kinnon breaks down the hormonal neuroscience, explaining how declining and fluctuating estrogen directly influences key neurotransmitters like serotonin, dopamine, and GABA, causing emotional shifts that are often tragically missed or misattributed to stress alone. This episode is critical for women in their 40s and 50s who feel that their brain has changed. Dr. Kinnon addresses the rising trend of women being diagnosed with ADHD for the first time in midlife, explaining how estrogen's supportive role in dopamine modulation (key for attention and focus) disappears during the transition, unmasking underlying executive function issues. Listeners will learn the evidence-based supports available, including the role of Hormone Therapy (MHT) for stabilizing mood, targeted use of mental health medications, and the power of therapies like Cognitive Behavior Therapy (CBT). Ultimately, Dr. Kinnon empowers listeners to understand that their emotional changes are physiological, not a character flaw. Tune in to "Pause Please" to discover crucial lifestyle strategies (sleep hygiene, stress resilience, nutrition), evidence-based supplements (magnesium, saffron, adaptogens), and how to effectively advocate for yourself when seeking treatment. You are not broken; you are becoming. Subscribe for more clarity and support on your perimenopause journey. LEARN MORE: Work With Me: https://drsarakinnon.com/ Instagram: https://www.instagram.com/drsarak/ TikTok: https://www.tiktok.com/@drsaralk?lang=en Facebook: https://www.facebook.com/Drsarakinnon

    14 min

  3. 12/08/2025

    The Hormone Testing Lie: Why You Don't Need a Dutch Test to Diagnose Perimenopause

    "Pause Please: The Empowered Perimenopause Playbook" cuts through the hype and consumer confusion surrounding hormone testing for perimenopause and menopause. Hosted by Dr. Sara Kinnon, a licensed naturopathic physician and Menopause Society certified practitioner, this episode delivers clarity on when hormone testing is genuinely useful and when it is merely a costly diagnostic shortcut. Dr. Kinnon addresses the current trend of influencers promoting expensive mail-away kits and debunks the idea that a single lab result can diagnose the nuanced, fluctuating clinical transition of perimenopause. Listeners will gain expert insights from major guidelines (ACOG, The Menopause Society), which confirm that routine hormone testing is not required for diagnosis in most women. The episode clearly differentiates between the reliability and utility of Dutch tests, saliva tests, and serum (blood) testing, explaining which tests are best for monitoring MHT levels versus ruling out conditions like POI. Dr. Kinnon provides a vital reality check on why cortisol testing is not a diagnosis for "adrenal fatigue," emphasizing that using testing to support clinical decision-making is warranted, but never as a substitute for a thorough history. Ultimately, this podcast validates the listener's experience, asserting that symptoms—such as trouble sleeping, mood swings, and persistent fatigue—matter more than a single lab snapshot. Tune in to "Pause Please" to learn how to make testing useful (if needed), ask the right questions, and reclaim your power over your health journey. Subscribe for more evidence-based guidance on navigating your perimenopause symptoms. LEARN MORE: Work With Me: https://drsarakinnon.com/ Instagram: https://www.instagram.com/drsarak/ TikTok: https://www.tiktok.com/@drsaralk?lang=en Facebook: https://www.facebook.com/Drsarakinnon

    15 min

  4. 11/03/2025

    Hormones vs. Aging: How to Tell If It's Perimenopause or Just Midlife Weight Gain

    "Pause Please: The Empowered Perimenopause Playbook" addresses the overwhelming noise and confusion surrounding menopause in popular culture, helping women distinguish between hype, misinformation, and clinical reality. Hosted by Dr. Sara Kinnon, a licensed naturopathic physician and Menopause Society certified practitioner, this episode dives into the crucial question: "Is this just aging or is it my hormones?" Dr. Kinnon unpacks a range of common midlife symptoms, including unexplained weight gain, trouble sleeping, mood swings, and brain fog, clarifying how often these issues are a complex dance between natural aging and perimenopause accelerating biological changes. Listeners will gain practical steps to achieve clarity, emphasizing the power of symptom tracking over isolated lab tests, and learning why trusting your intuition about your body is vital. Dr. Kinnon dispels common myths with a "Hormone Fact or Fiction" segment, tackling fears about Hormone Replacement Therapy (HRT) and the myth that weight gain after 40 is inevitable. Ultimately, this episode is a call to action to tune out the noise, find a provider who listens, and start rebuilding a foundation of sleep, muscle, protein intake, and stress resilience to ensure a better quality of life. Whether you're struggling with perimenopause symptoms or simply feel like your body isn't cooperating, this podcast offers the clarity and science-backed support you need. Subscribe to "Pause Please" and join Dr. Sara Kinnon in the mission to empower your transition, prove that you are not broken, and optimize your health for the decades ahead. LEARN MORE: Work With Me: https://drsarakinnon.com/ Instagram: https://www.instagram.com/drsarak/ TikTok: https://www.tiktok.com/@drsaralk?lang=en Facebook: https://www.facebook.com/Drsarakinnon

    11 min

  5. 07/14/2025

    My MHT Journey: What I Wish I Knew Before Starting

    "Pause Please: The Empowered Perimenopause Playbook" offers a deeply personal yet scientifically grounded look at Menopausal Hormone Therapy (MHT), formerly known as HRT. Hosted by Dr. Sara Kinnon, a naturopathic physician and Menopause Society certified practitioner, this episode goes beyond a typical explainer, sharing Dr. Kinnon's own journey of recognizing her perimenopausal symptoms—from inexplicable anxiety and brain fog to disrupted sleep and changing periods—despite living a healthy lifestyle. She candidly discusses the common dismissal women face from healthcare providers and the overwhelming misinformation surrounding MHT, highlighting why an individualized conversation with a knowledgeable practitioner is crucial and empowering. This episode provides a practical guide on when to consider MHT, detailing common signals like persistent sleep issues, escalating hot flashes, significant mood shifts, and changes in exercise recovery or menstrual cycles that suggest it might be time for support. Dr. Kinnon clarifies what science says about MHT's benefits and risks, emphasizing its protective effects on bones, potential for heart and cognitive health when initiated in the optimal "window of opportunity" (within 10 years of last period or before age 60), and its ability to improve mood and sleep. Listeners will learn the importance of using transdermal estradiol and micronized progesterone, understanding their personal goals for MHT, and recognizing that treatment may require trial and error, always alongside foundational lifestyle support. Tune in to understand that MHT is a powerful tool in your perimenopause toolkit, and when used correctly, it can be truly life-changing. LEARN MORE: Work With Me: https://drsarakinnon.com/ Instagram: https://www.instagram.com/drsarak/ TikTok: https://www.tiktok.com/@drsaralk?lang=en Facebook: https://www.facebook.com/Drsarakinnon

    15 min

  6. 06/04/2025

    The Fatigue Fix: Reclaiming Your Energy in Perimenopause

    "Pause Please: The Empowered Perimenopause Playbook" tackles one of the most pervasive and frustrating complaints of midlife women: persistent fatigue. Dr. Sara Kinnon, a naturopathic physician and Menopause Society certified practitioner, answers the critical question: "Is it burnout or is it my hormones?" and reveals that it's often a complex interplay of both. This episode delves into the subtle ways fatigue manifests in perimenopause, exploring how hormonal chaos (fluctuating estrogen and dropping progesterone), HPA axis sensitivity, thyroid function shifts, and blood sugar imbalances impact energy at a cellular level. Dr. Kinnon provides clear guidance on distinguishing between hormonal fatigue and burnout, discussing the limitations of conventional lab tests and emphasizing the importance of symptom tracking and personalized care. Listeners will gain evidence-based strategies to restore their vitality, including targeted nutritional approaches focusing on protein and balanced meals, the calming effects of specific teas, and the benefits of cognitive behavioral therapy for insomnia. The episode also highlights key supplements like Rhodiola, Ashwagandha, and magnesium glycinate, sharing real-world patient examples to illustrate successful recovery. Tune in to understand that fatigue is a messenger, not a diagnosis, and discover how to navigate the hormone chaos to feel like yourself again. LEARN MORE: Work With Me: https://drsarakinnon.com/ Instagram: https://www.instagram.com/drsarak/ TikTok: https://www.tiktok.com/@drsaralk?lang=en Facebook: https://www.facebook.com/Drsarakinnon

    23 min

  7. 05/20/2025

    Menopause & Longevity: What You Do Now Shapes Your Next 30 Years

    "Pause Please: The Empowered Perimenopause Playbook" shifts the conversation around menopause from short-term symptoms to long-term longevity. Hosted by Dr. Sara Kinnon, a licensed naturopathic physician and Menopause Society certified practitioner, this episode emphasizes that what women do during perimenopause profoundly shapes their health for the next 30 to 40 years. It highlights menopause as a biological turning point where the loss of ovarian hormones, especially estrogen, impacts vital systems like bones, brain, heart, and metabolism, accelerating biological aging and increasing the risk for chronic diseases such as heart disease, osteoporosis, and cognitive decline. Dr. Kinnon introduces the three pillars for powerful aging and preventing decline: muscle, mitochondria, and hormones. Listeners will learn actionable strategies to "future-proof" their bodies, including non-negotiable strength training, targeted nutrition focusing on protein and healthy fats, and crucial practices for stress management and optimizing sleep. The episode also touches on the evolving science of Menopausal Hormone Therapy (MHT) as a cornerstone of longevity medicine when individualized and timed correctly. Tune in to understand that midlife is not a crisis but a launchpad for a future of independence, strength, clarity, and joy. Discover how to build your future health now and commit to thriving. LEARN MORE: Work With Me: https://drsarakinnon.com/ Instagram: https://www.instagram.com/drsarak/ TikTok: https://www.tiktok.com/@drsaralk?lang=en Facebook: https://www.facebook.com/Drsarakinnon

    17 min

  8. 04/21/2025

    The Perimenopause Brain: Unraveling the Emotional Rollercoaster

    "Pause Please: The Empowered Perimenopause Playbook" delves into the often-overlooked emotional rollercoaster of perimenopause. Dr. Sara Kinnon, a naturopathic physician and menopause society certified practitioner, sheds light on why women experience heightened mood swings, irritability, anxiety, and even panic during this transitional time, often even before their periods become irregular. Listeners will learn about the intricate connection between fluctuating hormones like estrogen and progesterone and their impact on brain chemistry, affecting neurotransmitters like serotonin, dopamine, and GABA. This episode breaks down the science behind these emotional shifts, explaining why the brain reacts the way it does and validating the real biological basis for these feelings. Dr. Kinnon emphasizes that these mood changes are often the first signs of perimenopause and are frequently dismissed or misdiagnosed. She then moves beyond the "what's happening" to the "what you can do about it," offering evidence-based strategies for emotional grounding. Listeners will discover the importance of foundational lifestyle factors like exercise and sleep hygiene, the role of nutrition and key nutrients, and the potential benefits of targeted supplementation and hormone therapy. Tune in to understand that these emotional experiences are real, you're not alone, and there are practical, science-backed ways to support your emotional well-being during perimenopause. Subscribe to "Pause Please" for more empowering insights and tools to navigate this transformative stage. LEARN MORE: Work With Me: https://drsarakinnon.com/ Instagram: https://www.instagram.com/drsarak/ TikTok: https://www.tiktok.com/@drsaralk?lang=en Facebook: https://www.facebook.com/Drsarakinnon

    9 min
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About

Welcome to Pause, Please!, the podcast that empowers you to navigate the journey of perimenopause with confidence, knowledge, and a sense of humor. Hosted by Dr. Sara Kinnon, a licensed naturopathic physician and a Menopause Society Certified Practitioner specializing in women's health and hormones, this show is your go-to resource for understanding and thriving through the unique challenges and transformations of perimenopause. In each episode, Dr. Kinnon dives deep into the symptoms, treatments, and lifestyle changes that can make this transitional period not just manageable but truly empowering. From hot flashes and mood swings to brain fog and weight shifts, we cover it all with expert insights, practical advice, and a touch of wit. You'll hear from leading experts in the field, as well as real women sharing their stories and strategies for success. Whether you're just starting to experience the first signs of perimenopause or are well into your journey, Pause, Please! is here to help you reclaim your vitality, balance your hormones, and embrace this stage of life with enthusiasm. Tune in to discover how you can transform perimenopause from a pause into a powerful new chapter. Subscribe now and join our community of vibrant, empowered women ready to unleash their full potential!

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