The Perimenopause Solution Podcast

Perimenopause brings a lot of changes but there is good news! You see, when you understand what’s actually happening in your body, you can take back control.   In this week’s episode of The Perimenopause Solution, I sit down with Jill Chmielewski, RN, BSN to unpack the critical metabolic and biological shifts that happen during perimenopause, and what you can do right now to support your body, energy, and long-term health.   In the episode, we cover: The surprising connection between your hormones, muscle, and metabolism How to spot the early signs of imbalance before they spiral out of control  When HRT makes sense vs. when it might not What you can start doing today to support your energy, mood, and longevity   Midlife isn’t a downhill slide but an invitation to approach your health in a whole new way. You have options, and this episode will help you understand them.   Jill Chmielewski, RN, BSN Jill Chmielewski, RN, BSN, is a Registered Nurse, Health Coach, Menopause Educator, and Women’s Health Advocate with over 30 years of experience in healthcare. She is a bold voice in the midlife health movement, calling out the outdated belief that it’s all downhill after 40—and replacing it with something far more powerful: the truth that a woman’s next chapter can be her strongest, healthiest, and most vibrant yet. Jill holds a Master of Jurisprudence in Health Law and is a certified health coach from the Institute for Integrative Nutrition (IIN). She has completed advanced training through the School of Applied Functional Medicine and the Institute of Bioidentical Medicine, with deep expertise in menopause, hormones, and hormone replacement therapy (HRT). As Education Lead at Respin Health, founded by Halle Berry, Jill combines science-based education with deep compassion and clinical insight, helping women understand their bodies, advocate for their health, and make informed, confident decisions. Her work is rooted in the belief that decline is not inevitable—it’s simply what happens when we fail to adapt to our bodies' needs in midlife and as we age. Jill is the co-creator of two personalized Menopause Health & Hormone Optimization programs, the creator of The Beginner’s Guide to Hormone Replacement Therapy, and a trusted clinician known for making complex topics clear, approachable, and actionable. Most recently, Jill was featured in the groundbreaking menopause docuseries "Four Days," created by filmmaker Charles Mattocks and a passionate team of experts and women willing to share their stories. The series was born from a quiet question: What if we finally changed the conversation, and turned into a movement? Because the silence around menopause has gone on too long. And because women deserve to be seen, heard, and supported in this next chapter of life. The docuseries is expected to air in late fall 2025.  Jill's Links:  Website Instagram Respin Health HRT Telehealth Programs for women in the following states: California, Washington, Idaho, Montana, Arizona, Illinois, and Ohio   Watch on Youtube HERE.   Mentioned in this episode: HRT Made Simple™ - Learn how to confidently speak to your doctor about the benefits of hormone replacement therapy so you can set yourself up for symptom-free, unmedicated years to come without feeling confused, dismissed, or leaving the medical office minus your HRT script. Hair Loss Solutions Made Simple™ – This course will teach you the best natural, highly effective, and safe solutions for your hair loss so you can stop it, reverse it, and regrow healthy hair without turning to medications. The Perimenopause Solution™ – My signature 6-month comprehensive hormonal health program for women in midlife who want to get solid answers to their hormonal health issues once and for all so they can kick the weight gain, moodiness, gut problems, skin issues, period problems, fatigue, overwhelm, insomnia, hair/eyebrow loss, and other symptoms in order to get back to the woman they once were. [FREE] The Ultimate Midlife Perimenopause Handbook - Grab my free guide and RECLAIM your confidence, your mood, your waistline and energy without turning to medications or restrictive diets (or spending a fortune on testing you don’t need!).   [BOOK A 30-MINUTE SESSION WITH TARA HERE]  

We live in a world where convenience rules and quick fixes are everywhere-whether it’s for pain, sleep, or anxiety. But when it comes to HRT, I urge you to slow down. The truth? Many women expect instant results from HRT, but that’s rarely the case. The dosage might need tweaking.Your body might react unpredictably at first. And sometimes, what looks like a hormone issue is rooted elsewhere entirely. In this episode:  Why HRT Isn’t a Magic Bullet: Get the lowdown on why leaning solely on HRT for symptoms like fatigue, sleep problems, or mood swings often leads to disappointment—and even more questions! The Power of Foundations: Discover the critical role that sleep, movement, diet, and stress management play—before, during, and after starting HRT. Trial and Error with HRT: Hear real talk about how finding the right hormone dose is a process, and why side effects are common if foundational health isn’t sorted out. Don’t Get Trapped by “Single Solution” Thinking: Learn the pitfalls of following experts who only talk about one thing (whether that’s HRT, gut health, or protein). Diversity in your approach is key! Gut Health’s Surprising Role: Uncover stories showing how gut health—not always hormones—is sometimes the secret culprit behind night-time bathroom trips, brain fog, and even fatigue.   Mentioned in this episode: Purchase Herbatonin here - Save 10% when you use Tara's code: Tara10 MegaSporeBiotic – Click HERE to grab this probiotic and use my practitioner code, which also gets you 10% off: TaraMegaSpore Paleovalley – Grab your goodies as mentioned in this episode, HERE Blue Light Blocking Glasses Recommendations: Baxter Blue (Australian site) Save 15% when you use Tara's code: Tara15 Bon Charge Save 15% when you use Tara's code: TARA15 HRT Made Simple™ - Learn how to confidently speak to your doctor about the benefits of hormone replacement therapy so you can set yourself up for symptom-free, unmedicated years to come without feeling confused, dismissed, or leaving the medical office minus your HRT script. Hair Loss Solutions Made Simple™ – This course will teach you the best natural, highly effective, and safe solutions for your hair loss so you can stop it, reverse it, and regrow healthy hair without turning to medications. The Perimenopause Solution™ – My signature 6-month comprehensive hormonal health program for women in midlife who want to get solid answers to their hormonal health issues once and for all so they can kick the weight gain, moodiness, gut problems, skin issues, period problems, fatigue, overwhelm, insomnia, hair/eyebrow loss, and other symptoms in order to get back to the woman they once were. [FREE] The Ultimate Midlife Perimenopause Handbook - Grab my free guide and RECLAIM your confidence, your mood, your waistline and energy without turning to medications or restrictive diets (or spending a fortune on testing you don’t need!).   [BOOK A 30-MINUTE SESSION WITH TARA HERE]

Many people assume that gut problems always show up as bloating, pain, or digestive distress — but that’s far from the truth. In this episode, Tara explains why everyone who cares about their long-term health and longevity should be paying attention to their gut… even if they think their digestion is just fine. From fatigue and brain fog to anxiety, weight gain, autoimmune issues, and even fertility challenges — the gut often plays a bigger role than you might realize. Tara shares a real-life client case: a woman with zero gut symptoms whose stool test revealed significant bacterial imbalances that were quietly driving inflammation and impacting her health. You’ll learn why markers like LPS (lipopolysaccharides) and butyrate are so important, how they connect to inflammation throughout the body, and why a truly comprehensive stool test is non-negotiable if you want real answers. Tara also explains why not all tests — and not all practitioners — are created equal, and how to ensure you’re working with someone who understands the full complexity of the microbiome. Whether you’re chasing down stubborn symptoms or simply want to stay vibrant and healthy for years to come, this episode will inspire you to make your gut a top priority. Tara explains that: Comprehensive stool testing is essential for everyone, not just those with digestive symptoms. This helps identify issues that may be quietly driving systemic inflammation. Markers like LPS (lipopolysaccharides) and butyrate on stool tests provide vital insights into the inflammatory state of your gut—and, by extension, your whole body. If your test doesn’t measure these, you’re missing valuable information. Imbalances (dysbiosis) can exist without gut symptoms and still drive conditions like fatigue, autoimmunity, and infertility. Understanding your unique microbiome can be truly game-changing for your health path. Watch on Youtube.    Mentioned in this episode: HRT Made Simple™ - Learn how to confidently speak to your doctor about the benefits of hormone replacement therapy so you can set yourself up for symptom-free, unmedicated years to come without feeling confused, dismissed, or leaving the medical office minus your HRT script. Hair Loss Solutions Made Simple™ – This course will teach you the best natural, highly effective, and safe solutions for your hair loss so you can stop it, reverse it, and regrow healthy hair without turning to medications. The Perimenopause Solution™ – My signature 6-month comprehensive hormonal health program for women in midlife who want to get solid answers to their hormonal health issues once and for all so they can kick the weight gain, moodiness, gut problems, skin issues, period problems, fatigue, overwhelm, insomnia, hair/eyebrow loss, and other symptoms in order to get back to the woman they once were. [FREE] The Ultimate Midlife Perimenopause Handbook - Grab my free guide and RECLAIM your confidence, your mood, your waistline and energy without turning to medications or restrictive diets (or spending a fortune on testing you don’t need!).   [BOOK A 30-MINUTE SESSION WITH TARA HERE]

This week on the podcast, I’m joined by my friend and fellow practitioner Esther Blum;  integrative dietitian, best-selling author, and someone who knows what it actually takes to feel better in perimenopause.   We get real about all of it - from postpartum hormone shifts, to the mental weight of motherhood, navigating HRT, and why women are done with being dismissed.   Esther shares what helped her reclaim her energy and identity (hint: it wasn’t just supplements or sleep hygiene), and we talk through the deep nervous system shifts that so many women don’t even realize are affecting their hormones.   Here’s a peek at what we get into: How postpartum depletion can carry into your 40s The shame women feel around burnout and needing help How libido, confidence, and self-trust are all connected The difference between “doing all the right things” vs. actually feeling better Why midlife women need to be informed about perimenopause and HRT   Esther Blum: Esther Blum is a Menopause Dietitian and Keynote Speaker. In the past 27+ years she has helped thousands of women master menopause through nutrition, hormones and self-advocacy. Esther is the bestselling author of See ya later, Ovulator, Cavewomen Don't Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. Known as Gwyneth Paltrow's menopause mentor, Esther has appeared on the Today Show, ABC-TV, and Good Day NY and is frequently quoted in Forbes, goop, Well + Good, Ben Greenfield Life, Time Magazine, and The New York Post. Esther received a Bachelor of Science in Clinical Nutrition from Simmons College in Boston and is a graduate of New York University, where she received her Master of Science in Clinical Nutrition. Esther is credentialed as a registered dietitian, a certified dietitian-nutritionist and a Certified Nutrition Specialist (CNS), the certification from the Board for Certification of Nutrition Specialists (BCNS). Esther lives in CT with her family where she can be seen fixing a mocktail, taking long walks, and singing karaoke by the fire pit. Instagram: @gorgeousesther Website: https://estherblum.com/ Youtube: https://www.youtube.com/user/estherblum The Midlife Realignment™ Podcast: https://estherblum.com/podcast/ Make Menopause Your Bitch: https://makemenopauseyourbitch.com/ Macro Reset: https://makemenopauseyourbitch.com/join Watch on Youtube here: https://youtu.be/C4bXjGzux9U Mentioned in this episode: EQUIP PRIME PROTEIN – Click HERE to grab yours and use my code: TARA to get 15% off. When you sign up for a subscription via my link, you’ll save 30% on the first month & 15% on any subsequent months! HERBATONIN - Click HERE to visit the shop. Save 10% when you use Tara's code: Tara10 PIQUE TEA – These are some of Tara’s favourite teas! They’re crystal form, which makes them super unique and easy to transport in your purse, (they come in single use satchels!) and higher in polyphenols. They’re made from high quality ingredients with triple toxin screening, (super important when it comes to your tea). Click HERE to visit the shop. HRT Made Simple™ - Learn how to confidently speak to your doctor about the benefits of hormone replacement therapy so you can set yourself up for symptom-free, unmedicated years to come without feeling confused, dismissed, or leaving the medical office minus your HRT script. Hair Loss Solutions Made Simple™ – This course will teach you the best natural, highly effective, and safe solutions for your hair loss so you can stop it, reverse it, and regrow healthy hair without turning to medications. The Perimenopause Solution™ – My signature 6-month comprehensive hormonal health program for women in midlife who want to get solid answers to their hormonal health issues once and for all so they can kick the weight gain, moodiness, gut problems, skin issues, period problems, fatigue, overwhelm, insomnia, hair/eyebrow loss, and other symptoms in order to get back to the woman they once were. [FREE] The Ultimate Midlife Perimenopause Handbook - Grab my free guide and RECLAIM your confidence, your mood, your waistline and energy without turning to medications or restrictive diets (or spending a fortune on testing you don’t need!).   [BOOK A 30-MINUTE SESSION WITH TARA HERE]

Discover the powerful health benefits of soy and flax, especially for women navigating perimenopause. Learn how soy can reduce breast cancer risk, boost cognitive function, and support heart and bone health. Flax acts as a natural estrogen modulator, promoting healthier hormone balance and fighting inflammation. Ditch the myths surrounding these nutrient-dense foods! Incorporate 2 tablespoons of ground flax daily and enjoy soy options like miso or tempeh a few times a week for a balanced diet.

This week on the podcast, Tara shares a story that so many of you will relate to.   A woman in her early 50s came to me after spending hundreds of dollars on functional testing - the DUTCH hormone test and the GI MAP stool test - and you know what? They offered her no real answers.   She was still exhausted. Still bloated. Still not sleeping. And still stuck with zero direction on what to do next. So what went wrong?       In this Episode: 00:54 - Why a 51-year-old client came to Tara after getting no answers from standard functional testing (DUTCH + GI MAP). 02:11 - Why DUTCH testing can fall flat when hormone production has already declined - and why it’s not useful for many women in menopause. 04:06 - The limits of the GI MAP when gut dysfunction is mild or metabolic - and why gut symptoms don’t always mean gut damage. 05:22 - How this client’s low energy, low mood, and low motivation pointed to hormone and thyroid depletion - not just gut dysfunction. 11:32 - Tara’s approach: rebuilding from the bottom of the pyramid up - focusing first on nutrition, minerals, hormone/thyroid support. 14:10 - Final thoughts on test interpretation, why you don’t always need more data, and how to assess your next steps strategically.     Other Episodes You May Enjoy: EPS 45: My thoughts on the DUTCH test EPS 91: Debunking common arguments for needing to run the DUTCH test  EPS 102: Why we don't test hormones in perimenopause  EPS 112: Why we stopped using the GI MAP in my practice & how we are approaching gut testing these days  EPS 131: Should we be concerned about estrogen metabolites?    Mentioned in this episode: Purchase Herbatonin here - Save 10% when you use Tara's code: Tara10 MegaSporeBiotic – Click HERE to grab this probiotic and use my practitioner code, which also gets you 10% off: TaraMegaSpore Paleovalley – Grab your goodies as mentioned in this episode, HERE Blue Light Blocking Glasses Recommendations: Baxter Blue (Australian site) Save 15% when you use Tara's code: Tara15 Bon Charge Save 15% when you use Tara's code: TARA15 HRT Made Simple™ - Learn how to confidently speak to your doctor about the benefits of hormone replacement therapy so you can set yourself up for symptom-free, unmedicated years to come without feeling confused, dismissed, or leaving the medical office minus your HRT script. Hair Loss Solutions Made Simple™ – This course will teach you the best natural, highly effective, and safe solutions for your hair loss so you can stop it, reverse it, and regrow healthy hair without turning to medications. The Perimenopause Solution™ – My signature 6-month comprehensive hormonal health program for women in midlife who want to get solid answers to their hormonal health issues once and for all so they can kick the weight gain, moodiness, gut problems, skin issues, period problems, fatigue, overwhelm, insomnia, hair/eyebrow loss, and other symptoms in order to get back to the woman they once were. [FREE] The Ultimate Midlife Perimenopause Handbook - Grab my free guide and RECLAIM your confidence, your mood, your waistline and energy without turning to medications or restrictive diets (or spending a fortune on testing you don’t need!).   [BOOK A 30-MINUTE SESSION WITH TARA HERE]

Join Kristin Cobb, a Stanford professor and insightful science journalist, as she teams up with Regina Nuzzo to dissect the widely accepted notion of a vitamin D deficiency epidemic. They question outdated research and expose conflicts of interest that have shaped clinical guidelines. Discover how much sun exposure is actually needed for adequate vitamin D and why testing could be misleading. This engaging conversation encourages listeners to critically evaluate health narratives and embrace informed, evidence-based discussions.

Dive deep into the complexities of vitamin D levels and the risks of high-dose supplementation. Discover why traditional reference ranges can mislead and how megadosing may worsen health issues. Learn about the interconnectedness of vitamin D with other health factors, emphasizing a root-cause approach over quick fixes. Tara also shares insights on how sunlight and diet play crucial roles in maintaining vitamin D, making it clear that asking the right questions about your health is essential.

Is your vitamin D "deficiency" actually a misdiagnosis? In this eye-opening episode, Tara dives into one of the most misunderstood nutrients in functional medicine: vitamin D. While most practitioners rush to prescribe high doses of vitamin D based on a single lab marker (25(OH)D), Tara challenges the status quo and breaks down why this approach can be both misleading and harmful, especially for women in perimenopause.  She explains the critical difference between 25(OH)D and 1,25(OH)₂D, why elevated active vitamin D (1,25) often goes unnoticed, and how it can actually suppress your vitamin D storage while driving up inflammation, calcium loss, and even contributing to autoimmune conditions and bone loss. This episode is a must-listen if you've ever felt confused about whether to supplement or if you've been taking vitamin D long-term without fully understanding how it works in your body. In this episode we cover: The difference between storage vs. active vitamin D (and why you must always test both but your practitioner likely hasn't) The issues with vitamin D testing that scientists are hotly debating (can you even trust your lab result?) What is the optimal reference range for vitamin D? And why ranges are terribly inflated and many are not to be trusted. What really drives down vitamin D in the body and how to come at this from a root-cause perspective instead of drowning yourself in vitamin D supplements If you're thinking about taking D, already taking D, or have been told your vitamin D is "low" (it likely isn't) then this one is for you.   Mentioned in this episode: 🔍 Formula to convert your 25,OH,D leve from ng/dL to nmol/L:  25(OH)D in nmol/L = 25(OH)D in ng/dL X 25 EQUIP PRIME PROTEIN – Click HERE to grab yours and use my code: TARA20 to get 20% off Purchase Herbatonin here and use Tara's discount code for 15% off, which is Tara15: https://symphonynaturalhealth.com/TaraHerbatonin PIQUE TEA – These are some of Tara’s favourite teas! They’re crystal form, which makes them super unique and easy to transport in your purse, (they come in single use satchels!) and higher in polyphenols. They’re made from high quality ingredients with triple toxin screening, (super important when it comes to your tea). Click HERE to visit the shop. HRT Made Simple™ - Learn how to confidently speak to your doctor about the benefits of hormone replacement therapy so you can set yourself up for symptom-free, unmedicated years to come without feeling confused, dismissed, or leaving the medical office minus your HRT script. Hair Loss Solutions Made Simple™ – This course will teach you the best natural, highly effective, and safe solutions for your hair loss so you can stop it, reverse it, and regrow healthy hair without turning to medications. The Hormone Balance Solution™ – My signature 6-month comprehensive hormonal health program for women in midlife who want to get solid answers to their hormonal health issues once and for all so they can kick the weight gain, moodiness, gut problems, skin issues, period problems, fatigue, overwhelm, insomnia, hair/eyebrow loss, and other symptoms in order to get back to the woman they once were. [FREE] The Ultimate Midlife Perimenopause Handbook - Grab my free guide and RECLAIM your confidence, your mood, your waistline and energy without turning to medications or restrictive diets (or spending a fortune on testing you don’t need!).   [BOOK A 30-MINUTE SESSION WITH TARA HERE]  

In this episode, Tara breaks down what estrogen metabolites are, why they matter, and whether it’s necessary to invest in expensive hormone tests. She explains how the body metabolizes estrogen through the liver and gut, and which lifestyle and nutrition strategies support this process - regardless of what your test results may say. Tara also discusses the limitations of supplements like DIM and calcium D-glucarate, urging listeners to focus on diet, gut health, and personalized nutrient support instead of chasing quick fixes. You'll learn: What estrogen metabolites are (2-OH, 4-OH, 16-OH -yes, we decode the jargon!) Why a healthy liver and gut are critical for hormone detox The truth about DIM and calcium D-glucarate (and why they might not be right for everyone) The difference between true root-cause healing vs. supplement band-aids The practical, proven strategies Tara recommends instead of jumping into expensive testing   Mentioned in this episode: MegaSporeBiotic – Click HERE to grab this probiotic and use my practitioner code, which also gets you 10% off: TaraMegaSpore Paleovalley – Grab your goodies as mentioned in this episode, HERE Blue Light Blocking Glasses Recommendations: Baxter Blue (Australian site) Save 15% when you use Tara's code: Tara15 Bon Charge Save 15% when you use Tara's code: TARA15 HRT Made Simple™ - Learn how to confidently speak to your doctor about the benefits of hormone replacement therapy so you can set yourself up for symptom-free, unmedicated years to come without feeling confused, dismissed, or leaving the medical office minus your HRT script. Hair Loss Solutions Made Simple™ – This course will teach you the best natural, highly effective, and safe solutions for your hair loss so you can stop it, reverse it, and regrow healthy hair without turning to medications. The Perimenopause Solution™ – My signature 6-month comprehensive hormonal health program for women in midlife who want to get solid answers to their hormonal health issues once and for all so they can kick the weight gain, moodiness, gut problems, skin issues, period problems, fatigue, overwhelm, insomnia, hair/eyebrow loss, and other symptoms in order to get back to the woman they once were. [FREE] The Ultimate Midlife Perimenopause Handbook - Grab my free guide and RECLAIM your confidence, your mood, your waistline and energy without turning to medications or restrictive diets (or spending a fortune on testing you don’t need!).   [BOOK A 30-MINUTE SESSION WITH TARA HERE]