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Perimenopause Simplified: Daily Summaries Delivered
by Claudia Petrilli
Perimenopause Simplified is the no-BS podcast for women 40+ who are doing everything right — and still feel off. Hosted by Claudia Petrilli, Functional Health & Nutrition Coach and creator of The Perimenopause Method, this show breaks down what's really happening with your hormones, metabolism, and body during perimenopause — without the noise or oversimplified advice. Claudia covers real perimenopause symptoms, tools like hormone therapy (HRT) and GLP-1s, building muscle and body composition in midlife, sleep and recovery, and the nutrition and lifestyle shifts that actually work for this phase of life — not the ones that worked in your 20s. This isn't about doing more. It's about doing what works for perimenopause and midlife health.
Latest Episodes
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- 2 weeks ago11 min
129. Brain Fog & Overwhelm Over 40: How to Get Clear & Calm
Brain fog, forgetfulness, irrational thoughts, and focus issues are common in perimenopause - but rarely explained. In this episode, we explore what's really happening to the female brain during the perimenopausal transition, why symptoms often start in the late 30s and intensify in the 40s, and what women can do to protect long-term brain health. In this episode, you'll learn: How estrogen, progesterone, and testosterone play key roles in brain function The real reason brain fog, memory loss, and poor focus show up in perimenopause How rumination and anxiety are connected to nervous system and progesterone Why perimenopausal brain symptoms are not the same as Alzheimer's or dementia How nutrition, lifestyle, and hormone support can protect cognitive health after 40 RESOURCES: The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease Effects of the Menopause Transition and Hormone Use on Cognitive Performance in Midlife Women Type 3 Diabetes and Its Role Implications in Alzheimer's Disease The Impact of the Digital Revolution on Human Brain and Behavior Zenbiome Cope (must use code: claudia123) Mentioned in this episode: Matcha Nude (save 10% by using the code: healthcoachclaudia) ------------------------------------------------------------------------------------ Get Personalized Support from Claudia and her team! Stop guessing - and get real answers (and results) in The Perimenopause Method. This program has helped hundreds of women finally feel like themselves again - without the overwhelm. APPLY HERE ------------------------------------------------------------------------------------ FREE RESOURCES: 👉6 Things Missing From Your Routine Labs That May Be Contributing to Your Anxiety, Mood Swings & Fatigue After 40 👉Mini Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters) 👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy CONNECT WITH CLAUDIA: Website YouTube Instagram Inquiries LOVE THE SHOW? Please subscribe, leave a rating & review, and share with others – it really helps our show get seen by more women who need support! SHOP: Products We Love
- 3 weeks ago49 min
128. Breast Health After 40: What to Know About Hormones, Iodine & Lifestyle
Breast health deserves more attention than a yearly mammogram. In this episode, Claudia is joined by Dianne Wist, Breast Health Educator and CEO of Violet Daily, for a conversation about what women over 40 need to know about their breasts, hormones, and overall breast health. We covered: Why breast health after 40 is about more than mammograms and routine screening How hormones, iodine, diet, lifestyle and environmental factors may influence breast health and breast cancer risk What women should know about breast self-exams, breast pain and breast changes Why knowing your personal breast cancer risk factors can help you make more informed decisions about screening Why knowing what's normal for your breasts matters—and why persistent pain, lumps or other changes shouldn't be ignored 🥳 October Enrollment for The Perimenopause Method is OPEN! Stop guessing about your fatigue, mood changes & poor sleep after 40. Get a personalized assessment, strategic testing & a plan built for you. ➡️ Apply HERE and save $300 when you apply by 10/23 ⏰ Mentioned in the Episode: Effect of supraphysiologic levels of iodine on patients with cyclic mastalgia Iodine replacement in fibrocystic disease of the breastBreast Cancer Risk Factors Episode 8: Are Your Thyroid Labs Actually "Normal"? Violet Daily Iodine Supplement Free Resources: 👉6 Things Missing in Your Routine Labs (That May Be Contributing to Your Anxiety, Mood Swings & Fatigue After 40) Connect with Claudia: Website YouTube Instagram Facebook Inquiries
- 4 weeks ago17 min
127. Perimenopause Rage: Why It Happens & What to Do About It
Have you been feeling unusually irritable, moody, or downright angry in the days leading up to your period? Perimenopause rage can feel overwhelming, especially when you don't understand why your emotions seem to be all over the place. In this episode, Claudia Petrilli explains how fluctuating estrogen, progesterone, and testosterone may influence your mood during perimenopause, and why symptoms can become more unpredictable during this stage of life. You'll learn how blood sugar, nutrition, stress, sleep, and nutrient deficiencies may contribute to mood swings, along with practical food and lifestyle changes that can help support your well-being. Claudia also discusses PMDD, when severe premenstrual symptoms may need further attention, and how hormone replacement therapy may fit into an individualized approach to managing symptoms. If you feel like a different person before your period, this episode will help you better understand what may be happening in your body and explore ways to feel more like yourself again. In this episode, we covered: Mood swings in perimenopause Hormone fluctuations that cause moodiness The estrogen-serotonin connection Why your food & lifestyle shouldn't be overlooked PMDD in perimenopause Steps to take to improve mood struggles ------------------------------------------------------------------------------------ SAVE $300 on Personalized Support! Stop guessing - and get real answers (and results) in The Perimenopause Method. This program has helped hundreds of women finally feel like themselves again - without the overwhelm. APPLY HERE by OCTOBER 23 and get $300 OFF on enrollment ------------------------------------------------------------------------------------ FREE RESOURCES: 👉6 Things Missing From Your Routine Labs That May Be Contributing to Your Anxiety, Mood Swings & Fatigue After 40 👉Mini Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters) 👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy CONNECT WITH CLAUDIA: Website YouTube Instagram Facebook Inquiries SHOP: Products We Love Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1327664/ <a href= "http
- Oct 7, 202617 min
126. Mood Swings & Anxiety: Could Estrogen Be The Missing Piece?
Estrogen often gets a bad rap, but it's one of the most powerful and protective hormones in a woman's body, especially in midlife. In this episode of Perimenopause Simplified, we're unpacking what estrogen does, how it changes after 40, and what you need to know about supporting it through perimenopause and beyond. Whether you're dealing with brain fog, vaginal dryness, or mood swings, this episode will help you understand whether low estrogen might be at play – and what you can do about it. We also dive into hormone replacement therapy (HRT), the different forms of estrogen available, and why progesterone is essential if you choose to supplement. Estrogen isn't the enemy; let's set the record straight. What's covered in this episode: The benefits of estrogen for your brain, heart, bones, and mood How estrogen levels fluctuate and decline during perimenopause and menopause Signs and symptoms of low estrogen vs. estrogen excess When to consider estrogen HRT and the different types (patches, gels, Biest & more) Why progesterone is needed when taking estrogen HRT How to support healthy estrogen detoxification through liver, gut, and lifestyle strategies ------------------------------------------------------------------------------------ SAVE $300 on Personalized Support! Stop guessing - and get real answers (and results) in The Perimenopause Method. This program has helped hundreds of women finally feel like themselves again - without the overwhelm. APPLY HERE by OCTOBER 23 and get $300 OFF on enrollment ------------------------------------------------------------------------------------ Links Mentioned: Ep. 31: How Endocrine Disruptors Impact Perimenopause For a deeper dive into estrogen, listen to Ep. 36: Estrogen: Why We Love It & Need It w/ Jill Chmielewski, RN, BSN Connect with Claudia: Website YouTube Instagram Facebook Inquiries Free resources: 👉6 Things Missing From Your Routine Labs That May Be Contributing to Your Anxiety, Mood Swings & Fatigue After 40 👉Mini Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters) 👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy
- Sep 30, 202610 min
125. Your OBGYN Probably Can't Help You in Perimenopause
In this week's episode, Claudia addresses one of the BIGGEST frustrations women face–going to their OB/GYN for perimenopause help, only to realize they're not as knowledgeable about hormones as we expect. Too often, doctors miss the full picture, leaving women dismissed and without real solutions. We're covering: Why your OB/GYN is great for pregnancy–but often clueless about perimenopause Why perimenopause isn't just about estrogen and progesterone The common treatments doctors prescribe that don't actually fix the root cause What you really need to do to start feeling better Source: https://www.contemporaryobgyn.net/view/survey-shows-menopause-curriculums-lacking-in-residency-programs Seeking Personalized Support? Stop guessing - and get real answers (and results) in The Perimenopause Method. This program has helped hundreds of women finally feel like themselves again - without the overwhelm. ➡️ Learn more HERE - OCTOBER SPOTS AVAILABLE! ------------------------------------------ LOVE THE SHOW? Please subscribe, leave a 5-star rating, review, and share with other women, so they can get the support they need in perimenopause! CONNECT WITH CLAUDIA: Website YouTube Instagram Facebook Inquiries
- Sep 23, 202613 min
124. Gaining Weight on HRT? Here's How to Fix It
Many women start hormone therapy expecting relief from hot flashes, brain fog, and mood swings - only to be frustrated when the scale starts creeping up. While providers often dismiss it, weight gain on HRT is a real experience for many. In this episode, Claudia explains why it happens, which hormones play a role, and what you can do to support your metabolism in midlife. What you'll learn in this episode: How progesterone can sometimes trigger water retention (even though it's a diuretic) Why estrogen balance matters for fat distribution, insulin sensitivity, and fluid shifts The risks of too much testosterone and how it impacts weight and symptoms The natural metabolic changes over 40 that make weight management harder Key nutrition strategies: prioritizing lean protein, fiber, and smart carbs while watching hidden calories from fats The importance of gut health, daily detox, and pooping regularly for hormone balance If you want to learn more, my course Perimenopause HRT Roadmap is on sale this month through September 25th. Save $25 with code: SAVE25. Links Mentioned: Ep. 67: Understanding Cortisol After 40: Why You Need It, Why It Becomes Imbalanced & What To Do About It Ep. 78: Undereating After 40: The #1 Habit Wrecking Your Hormones & Metabolism Progesterone Therapy & Thyroid Function Walking 7000 Steps a Day Oura Ring Optim Ring Pedometer to Track Steps Optimizing Adult Protein Intake LOVE THE SHOW? Please subscribe, leave a 5-star rating, review, and share with other women, so they can get the support they need in perimenopause! CONNECT WITH CLAUDIA: Website YouTube Instagram Facebook Inquiries
- Sep 16, 202610 min
123. Why HRT Isn't Enough to Fix Your Perimenopause Symptoms
If you've started hormone replacement therapy (HRT) but still feel exhausted, anxious, bloated, moody or worse – you're not alone. In this episode, I'm breaking down why hormone therapy alone isn't enough for many women over 40, why it really requires a whole body, holistic approach, and what your provider may be missing. In this episode, you'll learn: Why HRT is a process - not a quick fix Common mistakes providers make with perimenopausal women How mineral imbalances and nervous system dysregulation affect HRT Why you may feel worse after starting hormones What we assess in every client before addressing hormones If you want to learn more, my course Perimenopause HRT Roadmap is on sale this month through September 25th. CLICK HERE to save $25 with code: SAVE25. CONNECT WITH CLAUDIA: Website YouTube Instagram Facebook Inquiries SHOP: Products We Love
- Sep 9, 202621 min
122. What to Expect When You Start Hormone Replacement Therapy
Starting hormone replacement therapy can feel both exciting and overwhelming. What should you expect? How do you find the right provider? Which delivery method is best? And how long does it take before you actually start feeling better? In this episode of Perimenopause Simplified, Claudia Petrilli walks you through what the HRT journey can look like, from finding a hormone-savvy provider to understanding different delivery methods and the importance of starting low and going slow. Claudia discusses why simply finding someone who can prescribe HRT isn't always enough, what questions to ask when interviewing a provider, and why finding the right dose and combination of hormones can take some patience and fine-tuning. She also breaks down progesterone, estrogen, testosterone, DHEA, and several different delivery options, including patches, creams, pills, troches, injections, and pellets. Plus, she shares some of her own experiences with HRT, including the changes she noticed when starting testosterone and the difference estrogen made for her period-related body aches. If you're considering HRT or have already started and aren't sure what to expect, this episode will help you better understand the process and feel more prepared to advocate for yourself. In this episode, we covered: How to find an HRT provider Different deliveries of hormone replacement therapy Why hormone injections and pellets are not recommended Side effects of hormone replacement therapy Progesterone hormone replacement therapy Estrogen hormone replacement therapy Testosterone & DHEA hormone replacement therapy Sources: Women's International Pharmacy Institute of Bioidentical Medicine (IOBIM)-trained providers The Academy for Preventive and Innovative Medicine (Worldlink Medical) Institute for Functional Medicine Carol Petersen, RPh, CNP Dr. Phyllis Bronson _______________________________________________________________________________ To learn about hormone therapy, grab Claudia's FREE resource: 3-Day HRT Crash Course. In just 3 quick emails, you'll learn: 📌 What HRT is + how it works to improve symptoms 📌 The different types + how to choose for you 📌 Common mistakes (and how to avoid them) _______________________________________________________________________________ CONNECT WITH CLAUDIA: Website YouTube Instagram Facebook Inquiries SHOP: <a class= "ql-link"
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About Perimenopause Simplified
Perimenopause Simplified is the no-BS podcast for women 40+ who are doing everything right — and still feel off. Hosted by Claudia Petrilli, Functional Health & Nutrition Coach and creator of The Perimenopause Method, this show breaks down what's really happening with your hormones, metabolism, and body during perimenopause — without the noise or oversimplified advice. Claudia covers real perimenopause symptoms, tools like hormone therapy (HRT) and GLP-1s, building muscle and body composition in midlife, sleep and recovery, and the nutrition and lifestyle shifts that actually work for this phase of life — not the ones that worked in your 20s. This isn't about doing more. It's about doing what works for perimenopause and midlife health.
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