Health Trip Podcast with Jill Foos

Perimenopause can feel confusing, isolating, and full of mixed messages, especially when it comes to deciding whether to stay on birth control, transition to menopause hormone therapy, or do both. In this episode, we break down what’s really happening in the body during perimenopause, why symptoms and hormone testing can be so unclear, and how women can make informed decisions about hormone treatment. We also address common myths, mood and PMS concerns, early menopause, hysterectomy, libido, and long-term health considerations. This conversation is about giving women clarity, confidence, and compassionate guidance during one of the most misunderstood phases of life. Join Jill Foos, NBCHWC, and Dr. Sarah de la Torre, MD for an in-depth conversation on the Health Trip Podcast.

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In this episode of The Health Trip Podcast, I explore why traditional New Year’s resolutions rarely stick and what midlife women can do instead to create lasting, realistic change. Hormonal shifts, disrupted sleep, higher stress, and a changing metabolism make the classic “all or nothing” approach especially challenging in midlife. I break down the science behind failed resolutions, including motivation drop-off and vague goals, and explain evidence-based strategies that work: small steps, supportive systems, emotional rewards, and identity-driven habits. I also share why behavior-change health coaching is so effective during the menopause transition and how it helps women build habits that align with their biology. If resolutions have left you frustrated in the past, this episode offers a clearer, more compassionate path forward for the year ahead.

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In this episode, I share a simple holiday health plan for midlife women who want to enjoy the season without losing energy, sleep, or momentum. The holidays can trigger cravings, stress, and all-or-nothing thinking, so I walk through 10 realistic, science-backed strategies to stay steady.

You’ll learn how to keep your mindset grounded, protect the key habits that matter most, and give yourself grace when you indulge. A few holiday treats won’t undo months of consistency.

The goal isn’t perfection. It’s finding a healthy balance between joy, connection, and feeling strong in your midlife body.

This episode is short, direct, and practical. Take what you need and leave the rest.

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Many women experience real changes in desire, arousal, and comfort during the menopause transition, yet most of us were never taught how to talk about sexual health as part of midlife wellness. Sexual pleasure is a vital sign, closely connected to hormones, cardiovascular health, sleep, mental health, and longevity.

Because of stigma and silence, many women quietly accept pain, low desire, or the belief that sex ends after midlife. It doesn’t. Menopause may change sex, but it doesn’t take it away.

In this episode, we break down what actually happens to the body during midlife, how pleasure evolves, and practical ways to rebuild a healthy, satisfying sex life. Every woman has a unique health equation, and that includes sexual wellness.

My guest is Dr. Rachel Zar, a Licensed Marriage and Family Therapist and AASECT-Certified Sex Therapist with advanced training in sex therapy and clinical sexology. She is the Clinical Director at Avid Intimacy, a practice dedicated to evidence-based sex and relationship therapy.

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This episode looks at how menopause affects women’s financial health, from increased medical costs to the billions lost each year in work time. For Gen X women in their peak earning years, these hidden expenses can reshape retirement plans more than most people realize.

I’m joined by Dr. Barbara Provost, founder of Purse Strings, who has spent her career helping women get the financial guidance and confidence they often miss in traditional advising. We talk about the real cost of menopause, why financial planning matters now more than ever, and how women can take control during this stage of life.

If you're navigating midlife, career shifts, or planning your next chapter, this conversation will give you clear, practical insight.

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In this episode of The Health Trip Podcast, Jill Foos, National Board Certified Health and Wellness Coach, shares how midlife women can build a personalized healthcare team to navigate menopause with confidence. From finding the right menopause specialist to working with preventive cardiologists, health coaches, pelvic floor therapists, Dermatologists, and more, Jill explains how a collaborative approach can address hormonal changes, sexual health, bone strength, and emotional well-being. Learn how to take charge of your health by assembling a support system that aligns with your goals, values, and lifestyle—because thriving in midlife takes a team.

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During Breast Cancer Awareness Month, this Health Trip Podcast episode explores how health coaching empowers women navigating breast cancer in midlife. Beyond medical care, coaches provide holistic support—body, mind, and spirit—managing symptoms like fatigue, anxiety, and menopause challenges. They offer tailored lifestyle plans, from meal-prepping to healthy food delivery, foster emotional resilience through judgment-free support and specialist referrals, and build consistent habits with science-backed strategies. Coaches also connect women to expanded care teams, including acupuncturists or stylists, for thriving in survivorship. Tune in to learn how to reclaim joy and book a 30-minute consultation via the show notes.

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In this episode of The Health Trip Podcast, Jill Foos and Dr. Dana Russo break down how GLP-1 medications like Ozempic, Wegovy, and Zepbound fit into women’s midlife health. They discuss how menopause affects metabolism, why insulin resistance rises, and how GLP-1s go beyond weight loss to improve inflammation, heart health, and longevity.

Learn the difference between FDA-approved and compounded versions, how hormone therapy and lifestyle work alongside these medications, and what a balanced, science-backed approach to metabolic health looks like in midlife and beyond.

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In this episode, we explore the science-backed power of small steps for women navigating midlife and menopause. Instead of all-or-nothing changes, small, consistent actions create lasting habits that support long-term health. We’ll talk about finding your why, reconnecting with your values, and using simple habit formulas to make lifestyle shifts stick—so you can move through midlife with strength, confidence, and resilience.

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This episode explores one of the most overlooked areas of women’s health: the link between menopause and metabolic health. I’m joined by Dr. Catherine Johnson, founder of My Precision Medical Care, a Board-Certified Obesity and Emergency Medicine physician with advanced training in menopause, functional medicine, and precision medicine. Together we discuss why so many women struggle with midlife weight gain, insulin resistance, and blood sugar changes, even when they’ve lived a healthy lifestyle. We talk about the hormonal shifts that drive these changes, the lifestyle and genetic factors that add to the risk, and the practical steps women can take to protect their metabolic health through nutrition, movement, sleep, stress management, and in some cases medical therapies. If you’ve ever felt like you’re doing everything right but still can’t manage weight, energy, or blood sugar, this conversation offers clarity and solutions to help you move forward.

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Starting healthy habits in midlife can feel overwhelming—whether it’s eating better, exercising, improving sleep, managing stress, or keeping up with supplements. In this episode of the Health Trip Podcast, you’ll learn three simple strategies to make lasting changes without willpower or perfection.

You’ll discover how to:

• Start small and specific with achievable goals

• Use habit stacking to tie new habits to routines

• Shift from pressure to intention for guilt-free progress

These practical, science-backed tips help midlife women build confidence, consistency, and healthier lives—one small step at a time.

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Each of us has a unique health equation—the mix of choices, habits, and influences that shape our well-being. At the core are the pillars of health: sleep, movement, nutrition, stress management, and community. Layer in medications or supplements, lifestyle practices, financial and sexual health, family history, and genetics, and you see how all the pieces fit together.

Midlife is the perfect time to explore your equation. It highlights what we’ve overlooked and gives us the chance to shift from just surviving to truly thriving. By getting curious about your own formula, you can design a path that supports energy, resilience, and longevity. Health coaches bring science-backed strategies, empathy, and accountability to help you do the hard work—work that’s also the most rewarding.

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This episode explores why menopause is the right time to start your health journey and how small changes now can extend your healthspan — the years you live with energy and vitality. I discuss how focusing on sleep, nutrition, stress, and movement can ease symptoms and protect long-term health and that working with a health coach can help you stay focused and accountable.

I also look at the barriers midlife women face, from busy schedules to confusing advice, and the powerful rewards of doing the work: better energy, stronger bones, improved mood, and renewed confidence. Menopause isn’t the end of vitality — it’s the start of your most empowered chapter.

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Over 30 million U.S. women struggle with hair loss, and it often shows up most during midlife and menopause. In this episode, I explore the root causes of female hair loss — from hormonal shifts and stress to nutrition, genetics, and autoimmune conditions — and why midlife women are especially affected.

You’ll learn about the hair growth cycle, the most common types of hair loss in women, and how a health coach can help you rebuild a strong foundation through nutrition, sleep, stress management, and movement.

If you’re noticing thinning hair or want to know how to support hair health in menopause, this episode offers both science and solutions.

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In this episode, nutrition scientist Dr. Deanna Minich breaks down the science of personalized nutrition, supplements, and menopause. If you're navigating perimenopause or post-menopause, learn how food, nutrients, and lifestyle choices can impact hair loss, weight gain, brain fog, gut health, skin, libido, and more.

We cover how to build an evidence-based approach to menopause nutrition that supports hormone balance, inflammation, and healthy aging. Dr. Minich shares insights on supplements like turmeric, omega-3s, magnesium, and melatonin—and how to use them strategically.

Whether you're starting perimenopause or deep into post-menopause, this episode is your guide to smarter, science-backed support.

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What if you could go back to your 20s or 30s and prepare for menopause? Most women aren’t told that menopause doesn’t just arrive overnight—it’s the result of years of subtle hormonal shifts that begin much earlier than you think. This episode is especially important for women in their 20s, 30s, and early 40s who want to take control of their long-term health before symptoms show up.

Whether you’re noticing early signs of hormonal change or simply want to build a solid foundation for the future, this conversation will help you understand how to prepare for perimenopause and menopause before they start. And if you have a daughter, niece, or friend in this age group, share this episode with her—it’s never too early to get informed.

In this episode, we’ll cover:

What premenopause means and why it matters for women under 40

How birth control and menopause hormone therapy differ and why a nuanced, personalized conversation needs to be prioritized for every woman

The best lifestyle strategies for supporting energy and protecting mental health

What to expect during perimenopause and menopause—including symptoms you might miss

Steps to protect your brain, bones, muscle, and metabolism for decades to come

You’ll walk away with actionable tools, a clearer understanding of your changing body, and the confidence to navigate every stage of midlife with strength and clarity.

Dr. Alicia Robbins, board-certified OB-GYN, certified menopause practitioner (MSCP), and founder of The Elm, a women’s health practice in New York specializing in gynecology, hormones, sexual health, and longevity, joins the Health Trip Podcast to share her expertise. Dr. Robbins is also a diplomate of the American Board of Lifestyle Medicine and has been featured in Allure, Elle, The New York Times, National Geographic, and other notable publications. This episode is a must-listen for women looking to prepare for menopause, not just manage it when it arrives.

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In this episode, we explore the midlife woman’s brain—why it’s uniquely vulnerable, and what you can do now to preserve memory and cognitive health. Did you know two out of three Alzheimer’s patients are women? And that brain changes can begin decades before symptoms appear? Dr. Kellyann Niotis, the world’s first fellowship-trained preventive neurologist, joins the Health Trip Podcast to discuss:
• Why women face higher Alzheimer’s risk
• The brain-hormone connection in menopause
• How genes like APOE4 interact with lifestyle
• The link between belly fat and cognition
• Personalized strategies to protect your brain early

This is prevention at its most powerful. This is a must listen to for all women navigating menopause and beyond.

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Desire often shifts during perimenopause and menopause—but it doesn’t have to fade. In this episode, sex and relationship therapist Dr. Emily Jamea, author of Anatomy of Desire, shares how women can reconnect with their bodies and experience more pleasure through sexual flow. She outlines five key themes—sensuality, curiosity, adaptability, vulnerability, and attunement—that help women and couples let go of performance pressure and cultivate deeper, more satisfying intimacy.

We’ll explore how brain-based arousal works, why midlife is the perfect time to rewrite your sexual story, and how to create more connection—solo or with a partner. Dr. Jamea’s insights, backed by science and featured in Oprah Magazine, CNN, and USA Today, will empower you to reclaim pleasure at any age.

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