The Positive Pause

National Menopause Foundation
The Positive Pause

Our motivational-minded podcast covers topics women want to know about as they journey to and through menopause. We cover topics that impact women’s health and healthy aging, including what it means to age healthfully. Hosted by the National Menopause Foundation's Founder & President, Claire Gill.

  1. JUN 19

    A Smarter Approach to Pelvic and Hormonal Health with Jenna Perkins

    In this episode, Jenna Perkins, RN, WHNP-BC, a board-certified women’s health and gender-related nurse practitioner and founder of DiscovHER Health joins us for a discussion about the importance understanding of pelvic health, which includes both urinary, bladder and gynecological issues, especially during perimenopause and menopause, the growing role and responsibilities of that nurse practitioners (NP) and physician assistants (PA) have in patient care, and changes in estrogen during perimenopause and hormonal therapy options.  Raised by her grandmother, a community healer, Jenna knew from a young age she would work in health care. Nursing became her path because of its focus on education and empowerment. After working in academic and corporate medicine, Jenna became disillusioned by the system’s inability to provide holistic care and opened her practice to help women overcome their most intimate health needs through education and care. Jenna urges women to give themselves grace—healing often begins with awareness and gentleness, not doing more. Jenna and Claire Discuss:  Pelvic Floor 101: Jenna calls it the “seat of life.” The pelvic floor is essential for urination, defecation, intimacy, breathing, and even emotional regulation. Dysfunction in this area can impact—and be impacted by—multiple body systems.How to Have a Healthy Pelvic Health: Deep and intentional breathing is foundational, and well-hydration supports bladder health. When to Seek Help: Don’t wait until symptoms are severe. If you’re experiencing vaginal dryness or itchiness, urinary changes (i.e., frequency or incontinence), discomfort during intimacy, or emotional distress, it's time to consult a professional.Symptom Management with Hormonal and non-hormonal Therapy: Local estrogen (cream or vaginal insert) that works only where it is place and systemic estrogen (topical patch or oral pill) that work system-wide; and non-hormonal medications that help with just hot flashes, skin treatments, hair loss and other issues but they do not address the root-cause of decreasing estrogen levels. Knowledge is power. Claire and Jenna emphasize how essential it is for women to understand their options and advocate for care that supports their whole-body health. This is a must-listen conversation for anyone seeking holistic, compassionate, and science-based care during midlife and beyond. Connect with Jenna: Website: https://discovherhealth.com/Facebook: https://www.facebook.com/DiscovHERhealthInstagram: https://www.instagram.com/discovherhealth/YouTube: https://www.youtube.com/@DiscovHERhealth/podcasts DiscoverHER Health FREE Resources: https://discovherhealth.com/discovher-health-resources/

    35 min
  2. MAY 21

    Gaining Strength At Midlife

    In this episode, Joe Hoye, Owner/Operator of Hoye Fit, joins us for a discussion about how he helps women, especially those over the age of 40, in creating lasting change through fitness, nutrition, health and mindset. Most coaches tell women to eat less and move more—Joe Hoye does the opposite. Through Diet Detox, he simplifies nutrition and fitness, helping women eat more, exercise less, and focus on what truly matters: breaking free from self-sabotage, shifting their identity, and achieving healthy forever weight loss. With a background in surgery and years of coaching, Joe has helped over 1,000 women ditch restrictive diets, rebuild their metabolism, and reshape their lives. His bold approach proves that lasting change isn’t found in another diet—it’s found in a total mindset shift.  Joe and Claire discuss:  Why Most Diets Fail - Restrictive diets lead to short-term results but long-term failure. Joe’s “Diet Detox” method focuses on enjoyment, consistency, and sustainable habits rather than extreme restrictions. Strength Training is the Key at Every Age - Women don’t need new workouts at midlife—they need the right ones, and that means building and preserving muscle through strength training. It's not about bulky lifting—it's about keeping and gaining balance as well as muscular and bone strength as you age. Midlife Isn’t Too Late to Start - Even women who’ve never exercised can begin with bodyweight movements, resistance bands, and gradual progress. It's never too late to start building strength and reclaiming energy. Mindset Makes the Difference - Long-term success requires identity change. For results to last a lifetime, it requires a mindset shift to think and act differently for a healthy lifestyle.Joe emphasizes shifting from “I’m trying to be healthy” to “I’m a healthy person,” and explains how mindset is often the missing link in lasting transformation.  Connect with Joe: Website: https://hoyefit.comLinkedIn: https://www.linkedin.com/in/hoye-fitFacebook: https://www.facebook.com/joe.h.hoyeInstagram: https://www.instagram.com/joe.dietdetox/Additional Resources: FREE Fix Your Fat Loss quiz: https://quiz.hoyefit.com Diet Detox book for $1: https://dietdetox.hoyefit.com

    35 min
  3. APR 17

    Heal, Evolve, Reignite: Navigating Midlife Mental Health

    In this episode, Dawn Van Berkel, LPC, CCTP, CST, a mental health counselor and founder of H.E.R. Therapy, joins us for a discussion to explore the emotional challenges and opportunities women face during midlife and menopause.  Dawn shares her inspiring story of going back to school in her mid-40s to earn a master’s degree in counseling, proving that reinvention is possible at any age. She wants women to know it’s never too late to make a career change, to go back to school to obtain a degree that will focus on what will make you thrive and always be learning.  Dawn is a Licensed Professional Counselor (LPC), a perimenopause mental health specialist, certified clinical trauma professional therapist (CCTP), certified sex therapist (CST) specializing in sexual assault and advocate for women’s mental health, she helps women navigate the complex changes of midlife to reclaim and celebrate their sense of self through her practice, HER Therapy (Heal, Evolve, Reignite). In addition, EMDR and a parent coach for families with autistic children. It’s important to recognize that the midlife and perimenopause phase of life is challenging, so each woman needs to first accept it and find ways that work best for them to move forward. Many women don’t realize symptoms like heart palpitations, debilitating anxiety, or mood changes can be connected to perimenopause and that they often go unheard by healthcare providers and feel unvalidated. She discusses: The profound emotional shifts caused by hormonal fluctuations that often accompany perimenopause and menopause including anxiety, depression, and the heavy "mental load" women carry, managing both home and work life.The realities of trauma, not just catastrophic events, but the buildup of everyday stressors that wear down emotional resilience over time. The “light at the end of the menopause tunnel” -- that research shows postmenopausal women often experience greater life satisfaction, patience and inner peace. It’s not the end, it’s a reinvention.Dawn emphasized the importance to find the best first defense (e.g., talk therapy, antidepressants / SSRIs, hormone therapy, etc.) and to find a medical provider who understand women’s midlife health and will help you on your menopause journey. She offers practical tools like breathwork exercises (make the exhale longer than the inhale), meditation and radical self-care strategies to help women reclaim their well-being. Connect with Dawn: Websites: https://www.hertherapyva.comhttps://www.lifedoesntpause.org/LinkedIn: https://www.linkedin.com/in/dawn-van-berkel Instagram:https://www.instagram.com/hertherapyva https://www.instagram.com/lifedoesntpause

    32 min
  4. MAR 20

    Navigating Menopause with Humor and Strength

    In this episode, Colleen McIntosh, author of Menopause: The Horror, Humility, and Humor of It All joins us to discuss her candid and humorous approach to navigating menopause. She shares insights on how humor, support, and self-care can help women thrive during this challenging life transition. Colleen’s story is one of humor, resilience, and self-discovery. Having spent years in acting and advertising, Colleen turned to writing to document her personal journey through menopause, a phase she felt was largely ignored or misunderstood in society. Colleen describes the moment that inspired her to write her book, recalling a frustrating encounter at an airport where she realized how invisible she felt as an older woman. It was then that she began writing down her experiences, making humor a central theme in her narrative. Humor has been Colleen’s lifeline, even in the most difficult moments. She recalls a particularly hilarious monologue about her menopausal journey that had her family in stitches, despite a few moments of shock. Humor allowed her to process her emotions and, ultimately, embrace the changes she was experiencing with a lighter heart. One of Colleen’s core missions is to normalize conversations about menopause and aging. She encourages women to share their experiences with their families and communities. She believes that this openness is essential for breaking down the stigma surrounding menopause and empowering the next generation of women. She discussed the importance of: Having a support system during menopause, whether through friends, family, or local communities.  Using humor in helping you to get through menopauseEducating and communicating with the men in our lives to understand menopausePrioritizing self-care and being "selfish" in a way that ultimately benefits everyone around youColleen’s story is a testament to the power of humor, self-care, and support in navigating the menopausal journey. She reminds women that they are not alone and encourages them to embrace the changes with compassion, humor, and open communication. Menopause, like any life transition, can be a time of growth, learning, and connection. Connect with Colleen:  Website and blog: https://www.colleenmcintosh.comFacebook: https://www.facebook.com/profile.php?id=100095174347324Instagram: https://www.instagram.com/colleen.mcintosh.31/LinkedIn: https://www.linkedin.com/in/colleenmcintosh Resources referenced in the podcast:  Menopause: The Horror, Humility, and Humor of It All!!!

    36 min
  5. JAN 22

    Understanding Pelvic Health with Ingrid Harm-Ernandes, PT, WCS

    In this episode, Ingrid Harm-Ernandes, PT, WCS, a seasoned physical therapist, author, and speaker with over 40 years of experience, including almost three decades specializing in women’s health, joins us for a discussion into the often overlooked but crucial topic of pelvic health, its critical role in everyday functions like bowel and bladder control, sexual health, & maintaining stability, and treatment options and resources available including NMF’s free Menopause MicroCourse on genitourinary symptoms of menopause (GSM).  As women enter menopause, the pelvic floor faces additional challenges, including incontinence, prolapse, and pain during sex (aka sex dysfunction). Ingrid noted that these issues are commonly misunderstood or dismissed as inevitable and as a result are not addressed. In actuality, these issues are quite treatable and should be addressed as soon as they are noted. She stressed the importance of recognizing symptoms early and seeking help from qualified, credentialed professionals (e.g., physical therapists, urogynecologists, and certified menopause practitioners / CMPs). Many of these conditions, though common, are manageable with the right care. One of the most misunderstood pelvic health issues is prolapse, where organs like the bladder or uterus shift from their normal position. Ingrid explained how prolapse often starts subtly, with symptoms like pressure or discomfort, but can progress over time without intervention. Fortunately, prolapse is treatable with both non-surgical and surgical options. Ingrid emphasized the importance of follow-through, whether it’s attending physical therapy after surgery or making small changes to daily habits. Being aware of changes and understanding how to navigate health issues is an important part of continued self-care. She shared simple but effective strategies to promote pelvic health: Strengthen the Pelvic FloorStay ActiveHydrate and Eat WellSeek Professional HelpAsk QuestionsIngrid is a member of NMF’s Medical Advisory Committee (MAC) and was co-faculty for the NMF’s Menopause MicroCourse on genitourinary symptoms of menopause (GSM). Her book, The Musculoskeletal Mystery: How to Solve Your Pelvic Floor Symptoms, provides a deeper exploration of these topics. She has served on committees for both the American Physical Therapy Association’s (APTA) Specialization Academy of Content Experts (SACE) committee and the American Urogynecologic Society (AUGS), including serving as the Chair and Vice Chair for the Advanced Practice, Physical Therapy and Allied Health (APPTAH) Special Interest Groups (SIG) and the AUGS Advanced Practice Provider (APP) conference committee. Connect with Ingrid: LinkedIn: https://www.linkedin.com/in/ingrid-harm-ernandes-5057773b/Instagram: @harmernandesFacebook: https://www.facebook.com/ingrid.harmernandes.71/Resources referenced in the podcast:  The Musculoskeletal Mystery: How to solve your pelvic floor symptoms -- available on DesertHarvest.com and Amazon.comThe National Menopause Foundation’s Menopause MicroCourses

    34 min
  6. 12/18/2024

    Unlocking Hormonal Balance with Deborah Maragopoulos, FNP

    In this episode, Deborah Maragopoulos, FNP an intuitive integrative family nurse practitioner with over 30 years of experience in neuroimmune endocrinology, joins us for a discussion around the crucial role of the hypothalamus in managing menopause symptoms, overall health, and hormonal harmony.  Specializing in hypothalamic health, Deborah has helped thousands of patients restore hormonal balance through her integrative approach. She is the author of several books including her latest, "The Hypothalamus Handbook," which outlines the steps people can take to start healing their hypothalamus on their own. She is also the Founder of Full Circle Family Health, Genesis Health Products, Inc and Divine Daughters Unite. In addition, Deborah serves as clinical endocrine advisor to Genova Laboratory and Sansum Medical Clinic, and she is also the past president of the California Association of Nurse Practitioners. The hypothalamus, often overlooked in traditional healthcare, is a small almond-shaped gland in the brain responsible for regulating the body’s key functions, including temperature, metabolism, mood, sleep, and hormone balance. Deborah explains that many menopause symptoms such as hot flashes, sleep disruption, weight gain, and brain fog stem from a dysregulated hypothalamus as hormone levels fluctuate. This critical gland struggles to maintain balance as estrogen, progesterone, and testosterone levels decline. Part of the problem is that hypothalamic imbalances can be hard to detect through standard tests. Deborah recommends and uses a comprehensive health history, lab analysis, and symptoms checklists to diagnose and treat her patients. Topics covered in this episode: The hypothalamus’ role in menopause and perimenopause How perimenopause and menopause affect your hypothalamus Some of the most common disorders and medical conditions that might be linked to an unbalanced hypothalamus and how to talk with your medical provider about itFive lifestyle pillars to keep the hypothalamus functioning optimally Specializing in neuro-immune endocrinology, Deborah focuses on optimizing the function of the hypothalamus - the maestro of the symphony of hormones. Her approach combines cutting-edge science with a holistic perspective, offering hope to those struggling with unexplained symptoms or chronic health issues.  Connect with Deborah:  website: https://genesisgold.com Facebook: https://www.facebook.com/thehormonequeen/ Instagram: https://www.instagram.com/deborahmaragopoulosfnp/ LinkedIn: https://www.linkedin.com/in/deborah-maragopoulos-mn-fnp-422b8014 YouTube: https://www.youtube.com/channel/UCTwDjUWkxsANSmh2wF5ltSg Resources Referenced in the Podcast: FREE Menopause Action Plan Guide: https://genesisgold.com/map-guide/FREE Hormone Reboot Training:  https://genesisgold.com/hormone-reboot-training/?utm_source=positivepauseFor a 10% OFF Discount in Deborah's store -- use coupon code: POSITIVEPAUSE10 (https://shop.genesisgold.com/discount/POSITIVEPAUSE10)

    36 min
  7. 11/21/2024

    The Motivational Force of Menopause

    In this episode, Stephanie Mitchell, a certified personal trainer (CPT) and the inspiring wellness coach behind Stephanie Mitchell Fitness, joins us for a discussion around how women can prioritize wellness through the complex journey of perimenopause and menopause. In our conversation, Stephanie shares insights on staying connected to our "why" in our wellness routines, staying resilient as our bodies change, and building community as a powerful support network during this phase of life. Stephanie is a dedicated wellness, meditation and fitness professional who helps women to become stronger and more mindful so they may live their most fearless life, especially during their perimenopausal and menopausal years. Through a balanced and holistic approach to wellness, she helps women discover what’s right for them when it comes to changing up their routine when they reach midlife.  Topics covered in this episode: Build the life you want moving forward: One of Stephanie’s key insights is that motivation to stay active and healthy shouldn’t come from a desire to “get back” to our past selves but to build the life we want moving forward. Too often, we focus on goals like losing weight or looking younger, but Stephanie encourages women to go deeper and ask, "Why do I want this?" Whether it’s the energy to keep up with family or the strength to pursue new adventures, finding a motivating factor for the future helps us prioritize what truly matters. Small sustainable changes to build systems: Stephanie is a firm believer in small, sustainable changes over extreme, quick-fix solutions. Drawing inspiration from James Clear’s book, "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad One", she encourages clients to build systems, like starting their day with just the act of putting on workout clothes before progressing to a workout routine. This approach keeps us from feeling overwhelmed and leads to long-lasting, positive changes in how we care for ourselves. Community’s role in keeping healthy habits: Whether we need to get healthy or maintain our health, community can play such an essential role in sticking with healthy habits. Studies show that people who exercise with friends or in groups are more likely to maintain a consistent routine. Whether working one-on-one with a trainer or joining a group class, community can provide accountability, encouragement, and a much-needed sense of camaraderie. Connect with Stephanie Website: https://www.stephaniemitchellfitness.com LinkedIn: https://www.linkedin.com/in/stephanie-mitchell-074497335/ Instagram: @stephaniemitchellfitness Your Empowered Evolution, A Podcast Dedicated to Women in Mid-Life Podcast

    39 min
  8. 10/29/2024

    Workplace Fairness for Women at Midlife: A Conversation on Menopause and Employee Rights

    In this episode Jack Tuckner, Esq. and Catherine Crider, Esq. of Tuckner, Sipser, Weinstock & Sipser, LLP, a NY-based law firm dedicated to workplace gender rights, join us to discuss the significant challenges faced by women at midlife, particularly around menopause, and how the workplace can better support them. The conversation is a deep dive into the legal landscape of workplace accommodations, how to navigate discussions about menopause with employers, and why it’s critical to push for legislative changes, such as a Menopause Workplace Fairness Act. With over 20 years of experience, Jack advocates for working women at all stages of their reproductive life cycle, from pregnancy through menopause. His practice focuses on combating sexual harassment, pregnancy discrimination, illegal gender pay disparity, sex discrimination, maternity leave matters, unlawful retaliation, and wrongful termination. He has long fought for women’s rights and against the unequal and wrongful treatment of women in the workplace. In doing so, Jack has gained a reputation for feminist activism and the pursuit of gender justice in pay for all women.  Catherine works with the team advocating for women’s rights in the workplace. As part of her advocacy, she represents clients facing challenges including combating sexual harassment, pregnancy discrimination, illegal pay disparity, and other forms of workplace discrimination. In addition to being a lawyer, Catherine is an active labor and postpartum doula helping families. When she’s not working with families one-on-one, she teaches childbirth education and postpartum classes for new parents across the United States. Topics covered in this episode: Understanding the Legal Landscape Around Menopause: While there are no specific laws in place directly addressing menopause currently, the symptoms women experience during perimenopause and menopause could fall under existing protections like the Americans with Disabilities Act (ADA), the Age Discrimination in Employment Act (ADEA), and the Civil Rights Act (Title VII). These laws provide a foundation for women to request reasonable accommodations, such as flexibility in scheduling or adjustments to the work environment.Why Workplace Accommodations are Crucial: Menopause, much like pregnancy, requires acknowledgment in the workplace. Women at midlife may face challenges due to symptoms like hot flashes, insomnia, or brain fog, which can negatively impact their work performance. Providing accommodations such as flexible hours or temperature control can help women continue to excel in their careers.The Fight for the Menopause Workplace Fairness Act: Modeled after the recently passed Pregnant Workers Fairness Act (PWFA), this new proposed menopause protective legislation seeks to ensure that menopause-related symptoms receive the same protections as pregnancy, helping to protect women’s rights in the workplace.Take Action and Start the Conversation: Women need to advocate for themselves. This starts with awareness of their rights and having conversations with their employers about the accommodations they need to continue to optimally perform their jobs. Promoting Awareness and Change: As more women work longer and remain in their careers well into midlife, the need for understanding and accommodations becomes even more pressing. By advocating for change at both an individual and legislative level, women can ensure that their workplaces evolve to support them throughout all stages of life.For more insights on navigating workplace challenges during menopause and advocating for your rights, tune in to this impactful episode of The Positive Pause*.

    46 min

Ratings & Reviews

5
out of 5
7 Ratings

About

Our motivational-minded podcast covers topics women want to know about as they journey to and through menopause. We cover topics that impact women’s health and healthy aging, including what it means to age healthfully. Hosted by the National Menopause Foundation's Founder & President, Claire Gill.

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