Sleep Routines That Signal Safety to the Brain

What if your fatigue, mood swings, or stubborn belly fat aren’t “just hormones,” but signs your metabolism needs extra love?

In this episode of Hello Hormones, I sit down with my brilliant friend Dr. Mariza to talk about what she calls Perimenopause in the Wild, the real, unfiltered midlife transition every woman deserves to understand. We break down how estrogen loss impacts muscle, metabolism, and mood, why two days of lifting + daily movement make all the difference, and how stress, doom-scrolling, and skipped sleep routines quietly sabotage your energy and hormones.

We also dig into her favorite lab clues, fasting glucose, fasting insulin, and the triglyceride-to-HDL ratio, and why community and connection matter just as much as supplements or workouts.

Dr. Mariza Snyder is a women’s health educator, podcast host of Energize with Dr. Mariza, and author of The Perimenopause Revolution, where she lays out research-backed, doable frameworks for midlife metabolism, stress resilience, and joyful living.

What's Discussed:

(00:00) Perimenopause in the Wild: why this transition feels different, and what no one told us (12:58) Muscle = Metabolism: how losing strength changes everything (and how to get it back) (26:08) Exercise Snacks: the 3-minute metabolism booster you’ll actually want to do\ (29:00) Walk It Off, Literally: how post-meal movement keeps blood sugar and stress in check (34:51) Tired but Wired: how stress hijacks your hormones (and what to do about it) (47:56) The Loneliness Factor: why midlife can feel isolating and how to rebuild real connection (52:41) Reclaiming Your Power: the perimenopause revolution starts with you

Thank You To Our Sponsor:

Timeline Nutrition: If you’re feeling tired, foggy, or drained during perimenopause, Timeline’s Mitopure Gummies support your energy from the inside out. Powered by clinically proven Urolithin A, they help your cells clean out damaged mitochondria and build new, stronger ones. If you’d like to give it a try, visit timeline.com/drcarrie and get 20% off.

✍️ FREE GUIDES:

• Hormones 101 Cheat Sheet:  https://drcarriejones.kit.com/hormones101 

• The Perimenopause & Menopause Labs Test Checklist: https://drcarriejones.kit.com/labtestchecklist

• The Symptoms of The Perimenopausal Transition (WTF…) Ebook: https://drcarriejones.kit.com/perimenopausesymptom 

• Which Stage of Perimenopause Am I In? Ebook: https://drcarriejones.kit.com/stagesofperimenopause 

LETS CONNECT: 

Dr. Carrie Jones: Website: www.drcarriejones.com

Newsletter:https://drcarriejones.kit.com/newsletter IG: dr.carriejones  

TikTok: @drcarriejones Youtube: https://www.youtube.com/@drcarriejones 

Dr. Mariza Snyder:

Website: https://drmariza.com/ 

Instagram: @drmariza 

Book : The Perimenopausal Revolution

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Disclaimer: Information provided on this channel is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided on this channel for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided on this channel and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Carrie Jones. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.