Pause, Please! The Empowered Perimenopause Playbook

In this revelatory episode of Pause, Please: The Empowered Perimenopause Playbook, Dr. Sarah Kinnon—a licensed naturopathic doctor and Menopause Society Certified Practitioner—shatters the long-standing medical myth that perimenopause only begins when your period gets "weird." For decades, the clinical gold standard has relied on cycle irregularity as the primary diagnostic tool, leaving millions of women in their early 40s dismissed, misdiagnosed, or told their symptoms are "just stress." Dr. Kinnon bridges this massive clinical gap by introducing groundbreaking 2025 research from The Lancet, proving that for many high-achieving women, the transition doesn't start on a calendar—it starts in the body.Listeners will learn why a perfectly regular 28-day cycle can coexist with textbook perimenopause symptoms like night sweats, 3:00 AM wake-ups, and vaginal dryness. Dr. Kinnon dives into the "Symptom-First" approach to diagnosis, explaining why the common FSH blood test is often a misleading gatekeeper that prevents women from getting the support they need. This episode provides a sophisticated clinical roadmap for identifying the early physiological shifts of the "hormonal transition," moving beyond cycle tracking to look at sleep architecture, temperature regulation, and metabolic health.From the importance of resistance training and protein targeting to the targeted use of magnesium glycinate, Dr. Kinnon empowers women to stop waiting for a "missed period" to take action. This is a must-listen for any woman in her 40s who feels "off" despite "normal" blood work. Subscribe and listen to Pause, Please today to join the conversation that is moving the goalposts of women's health toward lived experience and evidence-based clarity. Don't wait for the transition to become a crisis—turn the pause into your most powerful chapter yet.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

Pause, Please is the definitive audio guide for high-achieving women navigating the complex biological shifts of perimenopause and menopause. Hosted by Dr. Sarah Kinnon, a licensed naturopathic physician and Menopause Society Certified Practitioner, this podcast cuts through confusing "biohack" trends and late-night Google searches to deliver rigorous, evidence-based medical insights. Dr. Kinnon transforms the narrative of the "change" from a period of frustrating decline into a powerful chapter of metabolic and cognitive mastery, offering a supportive space to reclaim your vitality.Listeners will dive into the clinical science behind symptoms like hormonal brain fog, night sweats, and weight shifts. Each episode breaks down the physiological mechanisms of the "hormonal transition," explaining how erratic estrogen impacts everything from neurotransmitter efficiency to insulin sensitivity. You’ll learn practical strategies—including protein targeting, circadian rhythm alignment, and the "synergy" of clinical-grade supplements like Omega-3s and Magnesium Glycinate. Dr. Kinnon also provides clarity on the latest research regarding Menopausal Hormone Therapy (MHT) and long-term brain health.Stop navigating your health in the dark and start building a foundation for your second act. Whether you are seeking answers about sleep architecture, metabolic resilience, or inspiring stories from women in the same trenches, this playbook is for you. Subscribe to Pause, Please today on your favorite platform to ensure you never miss a weekly deep dive into the science of thriving.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

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, PhdThe Midlife Thrive Methodwww.drainsliek.comInstagram: @dr.ainsliekLEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

"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=enFacebook: https://www.facebook.com/Drsarakinnon

"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=enFacebook: https://www.facebook.com/Drsarakinnon

"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=enFacebook: https://www.facebook.com/Drsarakinnon

"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=enFacebook: https://www.facebook.com/Drsarakinnon

"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=enFacebook: https://www.facebook.com/Drsarakinnon

"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=enFacebook: https://www.facebook.com/Drsarakinnon

"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=enFacebook: https://www.facebook.com/Drsarakinnon

Perimenopause and menopause can bring frustrating weight changes, but it's not simply "getting older." Hormonal shifts, particularly declining estrogen, play a significant role, impacting metabolism, fat storage, and hunger cues. This post dives into why this happens, explaining how estrogen affects muscle mass, fat distribution, and insulin resistance, and how these changes contribute to weight gain. It also debunks the idea that it's all about willpower.Instead of focusing on quick fixes, we'll explore evidence-backed strategies for managing weight during this transition. This includes prioritizing a Mediterranean-style diet, increasing protein intake, and limiting processed foods and alcohol. Crucially, we'll emphasize the importance of both cardiovascular and resistance training to combat muscle loss and support metabolism. Gut health, sleep, and stress management also play key roles. This post offers a realistic and empowering approach to navigating weight changes during perimenopause and menopause.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

In this episode, Dr. Sarah Kinnon, a naturopathic physician and certified menopause practitioner, explores the often-overlooked connection between menopause and heart health. She discusses how menopause can accelerate heart disease risk, the most effective evidence-based prevention strategies, and what you need to know about hormone replacement therapy (HRT) and heart health.Key Takeaways:Menopause as a Cardiovascular Event: Dr. Kinnon explains how the hormonal changes of menopause can increase the risk of heart disease.Key Changes Driving Heart Disease in Menopause: She discusses visceral fat accumulation, changes in lipid levels, increased arterial stiffness, and other factors that contribute to heart health risks.Six Essential Strategies for Heart Health in Menopause: Dr. Kinnon provides practical advice on stopping smoking, managing weight and metabolic health, reducing blood pressure, engaging in regular exercise, controlling diabetes and insulin resistance, and managing lipids.HRT and Heart Health: She clarifies the relationship between HRT and heart disease, discussing the "window of opportunity" hypothesis and the importance of timing and type of HRT.The Importance of Proactive Action: Dr. Kinnon emphasizes the importance of addressing heart health risks early and provides actionable steps listeners can take to protect their heart health during menopause.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

Tired of tossing and turning? This episode of "Pause Please" offers hope for restful nights. Dr. Sara Kinnon explores the connection between menopause and sleep disturbances, explaining how hormonal shifts, hot flashes, and mood changes can disrupt your sleep patterns. She also discusses the benefits of hormone replacement therapy (HRT) and how both estrogen and progesterone can positively impact sleep quality, particularly when estrogen is delivered transdermally.But that's not all! Dr. Kinnon also delves into cognitive behavioral therapy for insomnia, as well as natural supplements like melatonin and black cohosh. If you're struggling to get a good night's sleep during perimenopause or menopause, this episode provides valuable insights and a range of solutions to help you reclaim those peaceful nights.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

Menopause is a unique journey, and the choices you make about your health should reflect that. In this episode of "Pause Please," Dr. Sara Kinnon empowers women to explore non-hormonal options for managing their menopause symptoms. She discusses various alternatives, including medications, therapies like cognitive behavioral therapy and hypnosis, and lifestyle modifications. Dr. Kinnon also provides valuable insights into supplements that can support bone health, mood balance, and sleep quality. Tune in to discover how to create a personalized plan for navigating menopause without hormone therapy.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

In this episode of "Pause Please," Dr. Sara Kinnon tackles the often-misunderstood topic of Menopausal Hormone Therapy (MHT), also known as HRT. She dispels common myths and provides evidence-based information to help you make informed decisions about your health. Dr. Kinnon explores the benefits of MHT, including its effectiveness in managing hot flashes and supporting bone health, while also addressing concerns about cardiovascular disease and cognitive decline.This episode delves into the different types of hormones used in MHT, such as estradiol and progesterone, discussing their delivery methods, potential side effects, and monitoring strategies. Dr. Kinnon also touches on the role of testosterone and DHEA in managing menopausal symptoms. She emphasizes the importance of personalized treatment plans and encourages open communication with your healthcare provider.Tune in to gain a clearer understanding of MHT, its potential benefits and risks, and how it can be integrated into your unique menopause journey. Dr. Kinnon provides a balanced perspective, empowering you to make informed choices about your health and well-being during this transformative phase of life.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

In this episode of "Pause Please: The Perimenopause Playbook," Dr. Sara Kinnon demystifies the often-confusing transition to menopause. She starts by defining perimenopause and menopause, explaining the typical age ranges for each, and highlighting the importance of cycle tracking. Dr. Kinnon then delves into the hormonal fluctuations that characterize this phase, emphasizing the unpredictable nature of estrogen and its impact on a wide range of symptoms, from hot flashes and mood swings to sleep disturbances and weight gain. She also explores how these hormonal shifts can exacerbate existing conditions like migraines, endometriosis, and fibroids. Tune in to learn how to recognize the early signs of perimenopause, understand the underlying hormonal changes, and gain valuable insights into navigating this transformative stage of life.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

"Pause Please" invites you to a candid conversation about menopause, hosted by Dr. Sara Kinnon, a naturopathic physician who believes in the power of integrative medicine and personalized care. Inspired by her own experiences navigating chronic illness and seeking answers beyond conventional treatments, Dr. Kinnon offers a refreshing perspective on aging and hormonal health.This podcast is a safe space for women to explore the physical, emotional, and mental aspects of menopause, debunk myths, and discover practical strategies for feeling their best. Join Dr. Kinnon and her expert guests as they delve into topics like hormone optimization, nutrition, stress management, and more. Subscribe to "Pause Please" and embark on a journey of self-discovery and empowerment.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon

Welcome to Pause, Please! The Empowered Perimenopause Playbook. I'm your host, Dr. Sara Kinnon, a licensed naturopathic physician and Certified Menopause Society Practitioner focusing on women's health and hormones. If you're navigating the twists and turns of perimenopause, you're in the right place.Here on Pause, Please!, we're all about empowering you to understand and thrive through this transformational stage of life. From hot flashes and mood swings to brain fog and weight shifts, I'll dive deep into the symptoms, treatments, and lifestyle changes that can make a real difference.Each episode, I'll be sharing expert insights, practical advice, and a touch of humor to help you reclaim your vitality, understad your hormones, and embrace this stage of life with confidence. You'll also hear inspiring stories from real women and interviews with leading experts in the field.Whether you're just beginning your perimenopause journey or are well into it, I’m here to support you every step of the way. So, get ready to transform perimenopause from a pause into a powerful new chapter.LEARN MORE: Work With Me: https://drsarakinnon.com/Instagram: https://www.instagram.com/drsarak/TikTok: https://www.tiktok.com/@drsaralk?lang=enFacebook: https://www.facebook.com/Drsarakinnon