Health Trip Podcast with Jill Foos

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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Struggling with Menopause Insomnia? You’re Not Alone—And There’s a Proven Solution
Insomnia is one of the most common and disruptive symptoms of menopause, affecting nearly 60% of women in perimenopause and postmenopause. Hormonal changes—especially in estrogen, progesterone, and cortisol—can lead to night waking, difficulty falling asleep, and poor sleep quality. The long-term health impacts are serious: increased risk of heart disease, Alzheimer’s, type 2 diabetes, and more.

In this episode, I’m joined by Annie Miller, licensed psychotherapist and CBT-I expert, to explore how Cognitive Behavioral Therapy for Insomnia (CBT-i) offers a medication-free, clinically proven way to reset your sleep patterns. We dive into how midlife sleep changes are tied to both biology and behavior—and how small shifts can lead to deep, restorative sleep.

Whether you’re battling hot flashes at night, early waking, or chronic exhaustion, tune in to learn how CBT-i can help you reclaim your energy, focus, and overall well-being.

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As estrogen declines during perimenopause and menopause, bone loss accelerates—putting women at higher risk for osteopenia and osteoporosis. Up to 20% of bone density can be lost within 5–7 years post-menopause, making calcium a crucial yet often misunderstood nutrient for midlife women.

In this episode, we break down the best sources of calcium—food vs. supplements—plus what types (like citrate vs. carbonate) are safest and most effective. You’ll also learn how calcium pairs with vitamin D, magnesium, and K2 to strengthen bones without harming heart health. Guests Adrienne Bitar, PhD, and Dr. Jennifer Han of SEEN Nutrition share how they created a real-food-based calcium chew after Jennifer’s own osteoporosis diagnosis. This is a must-listen for anyone focused on bone health and longevity.

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Today’s episode is all about one of the most empowering topics for women in midlife: longevity through personalized health. Your 40s, 50s, and beyond aren't about decline — they’re a time to recalibrate, optimize, and thrive. We dive into how personalized medicine is transforming midlife care, with practical tools and science-backed strategies tailored specifically to women.

We’ll explore the vital role of mitochondrial health, the impact of nitric oxide, and why these are essential for sustained energy, resilience, and healthy aging. My guest is Dr. Jila Senemar, a board-certified OB/GYN and menopause expert, here to share powerful insights on how to take charge of your health and vitality for the decades ahead.

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In this episode, we explore how menopause affects ADHD, intensifying struggles with focus, executive function, and emotional regulation. As estrogen declines, so does dopamine, worsening brain fog, forgetfulness, and mental fatigue. However, ADHD also comes with strengths like creativity and resilience. We discuss effective treatments, including stimulants, cognitive behavioral therapy (CBT), mindfulness, and menopause hormone therapy (MHT), to help women manage symptoms and thrive.

Dr. Adrienne Mandelberger, a board-certified gynecologic surgeon and menopause specialist, joins the Health Trip Podcast to share insights on the intersection of ADHD and perimenopause. Learn how hormonal shifts impact cognitive function and discover strategies to restore balance, improve focus, and enhance well-being during midlife. Tune in for expert advice and practical solutions!

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Many women find it difficult to discuss sexual health and pleasure, especially during midlife when hormonal and physiological changes—such as weight gain, hair loss, and vaginal changes—can impact intimacy. In this episode, we explore the importance of normalizing these conversations to improve long-term sexual well-being.

Dr. Sameena Rahman, a board-certified OB/GYN, menopause specialist, and host of Gyno Girl Presents: Sex, Drugs & Hormones, joins the Health Trip Podcast on episode #109 to discuss how hormones like testosterone affect libido, the role of vaginal rejuvenation and cosmetic gynecologic procedures, and practical tools to enhance confidence and intimacy. Tune in for an open, evidence-based conversation about reclaiming pleasure and connection in midlife and beyond.

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There’s a lot of trial and error and good money spent on products, providers, treatments, and at-home devices that don't live up to their promises. Today, you will walk away with golden nuggets of evidence-based and practical strategies to help you navigate midlife and beyond. This episode covers how to know if the information that you are hearing or reading is evidence-based, why research on women in menopause is complicated to decipher, the nuances of weight resistance training versus cardio exercise, what's most important for midlife women nutritionally, and how to properly eat around your workouts. We also cover how to read protein powder labels and what to look for in amino acids, why creatine is a game-changer for women beyond muscle health, and how to strategize getting restorative sleep.

Dr. Rachele Pojednic is an international authority on nutrition, supplementation, and physical activity interventions for muscle physiology, performance, and recovery. She received her PhD from Tufts University Friedman School of Nutrition Science and Policy and completed her postdoctoral training at Harvard Medical School at the Joslin Diabetes Center and Spaulding Rehabilitation Hospital. She has a faculty appointment at Stanford University and holds research appointments at the Institute of Lifestyle Medicine at Harvard Medical School and Edith Cowan University’s Nutrition and Health Innovation Research Institute. She has received NIH research funding from the National Heart Lung and Blood Institute (NHLBI) and the Vermont Biomedical Research Network (VBRN), an NIH IDeA Network of Biomedical Research Excellence (INBRE) program. She currently serves on the Board of Governors for the American College of Sports Medicine (ACSM) Exercise Is Medicine® initiative.

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As midlife women transition through menopause and adverse physiological changes start to take over, they find less time and motivation to get in the kitchen and prepare healthy, balanced meals. Many midlife women feel stumped around what to eat, how to shop, and how to prepare nourishing meals during this phase of life. Prioritizing nutrition that will support heart and brain health, body composition goals, strength and power, hair growth, skin health, strong bones, and more is complicated and overwhelming.

Shefaly Ravula is a board-certified physician assistant whose primary focus is gastroenterology, metabolic health, and culinary medicine. She left the conventional healthcare model to learn and expand her expertise from a more holistic lens, helping her patients achieve better health outcomes. In episode #106 on the Health Trip Podcast, we talk about harnessing a love of nourishing food, cooking, and preparing meals during midlife and beyond, even if you previously avoided your kitchen like the plague. For those of you wondering what the science is showing regarding menopausal gut health, how to optimize our body composition when dieting doesn’t work, and how to maintain a long-term, joyful nutrition journey for the next three to four decades of healthy living, this episode is for you.

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