In this episode, Suzi Dia — Women's Health Coach and Personal Trainer — joins us to discuss how women can thrive through perimenopause by building strength, protecting bone health, improving sleep, and supporting their bodies through lifestyle habits that actually make a difference.

We explore what really happens to our hormones during perimenopause and menopause, why strength training becomes one of the most important tools for healthy aging, and how muscle mass, protein intake, recovery, and stress management all play a role in reducing symptoms and supporting long-term health.

Suzi shares practical guidance on building sustainable fitness habits, meeting your protein needs, navigating common nutrition myths (including soy), improving sleep quality, understanding heart rate variability and recovery, and why self-care isn't selfish—it's essential. Whether you're navigating perimenopause now or simply want to age with strength and vitality, this conversation is packed with practical, evidence-based tools you can start using today.

Connect with Suzi Dia:
https://www.montclairhealthcoaching.com/

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• Why strength training is essential during perimenopause and menopause
• How protein supports muscle, metabolism, and bone health
• The connection between sleep, recovery, stress, and hormone health
• Common nutrition myths—including the truth about soy
• Lifestyle habits that can help reduce perimenopause symptoms
• Practical ways to improve sleep, recovery, and overall wellness
• Why building muscle is one of the best investments for healthy aging
• The value of individualized health coaching and learning to listen to your body

00:00 Introduction & Suzi's Journey into Women's Health
06:03 Empowerment Through Health Coaching
11:08 Prioritizing Self-Care as Women
16:17 Common Fitness & Health Misconceptions
22:42 How Lifestyle Impacts Perimenopause Symptoms
37:48 Hormones, Menopause & Healthy Aging
45:34 Strength Training, Bone Health & Nutrition
51:00 Protein Intake & Nutrition Tips
56:17 Soy, Protein & Nutrition Myths
01:04:21 Alcohol, Sleep & Recovery
01:12:22 Stress Management & Long-Term Health