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Why in the world does it seem like all my friends and I, all of whom are active outdoor women, are injuring our knees and how can we PREVENT knee injuries from happening in our 40s and 50s or REPAIR injured ones so we don't hurt it again??

In this episode, Janel sits down with physical therapist Kerry to unpack why midlife women are more injury-prone even when nothing has changed, and what’s really happening beneath the surface as hormones shift, muscle changes, fatigue accumulates, and training becomes less intentional.

This is a practical, empowering conversation about getting smarter—not backing off—so you can stay strong, resilient, and active for decades to come.

I wish I had heard this last year before I tore my meniscus but I am thrilled to now know what to do to reduce my risk of injuring my knee again.

Kerry Nolan works at Ascent Tahoe in Truckee CA

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🌀 Free Masterclass- Thinking Woman's Guide to Midlife Health- save your seat now

💃🏽You can find Janel online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Method here

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age.

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.

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In this deeply clarifying conversation, Functional Nutritionist Janel Anderson sits down with OB-GYN Dr. Howard for the kind of honest, nuanced midlife hormone talk every woman deserves.

Together, they unpack what’s really happening in perimenopause and menopause, why symptoms vary so wildly, how medical understanding has changed dramatically in the last decade, and what today’s research actually says about hormone therapy.

Dr. Howard breaks down the timing of HRT, the difference between systemic estradiol and vaginal estrogen, why progesterone matters, where testosterone fits in, and how to know what’s right for your unique biology. This is a validating, myth-busting, empowering conversation that helps women understand their bodies and advocate for the care they deserve.

Is hormone therapy necessary for every woman to feel her best? Have a listen and find out what Dr Howard and I think

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🌀 Free Masterclass- Thinking Woman's Guide to Midlife Health- save your seat now

💃🏽You can find Janel online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Method here

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age.

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.

Send us a text

What if your pantry could become a secret weapon for hormone balance, energy, and feeling incredible in midlife? In this episode, Janel and chef-nutritionist Traci Prendergast open the cupboard and reveal what to keep, what to toss, and how to restock with foods that truly work with your changing body. From healthy fats to hidden sugar swaps, hydration hacks, and even the best proteins to have on hand, this conversation helps you turn your pantry into a foundation for vibrant midlife health.

You can find Traci online here

Support the show

🌀 Free Masterclass- Thinking Woman's Guide to Midlife Health- save your seat now

💃🏽You can find Janel online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Method here

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age.

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.

Send us a text

Midlife can feel wobbly, swirly, and stressful. In this rich and soulful conversation, Janel talks with Dr. Carrie Contey about how to stay centered through it all.

Carrie shares powerful frameworks as they explore what it means to be self-full rather than selfish, how to tune in daily to your inner steadiness, and why midlife is actually an opportunity for rebirth and aliveness.

Carrie gives us 3 tangible tools to stay grounded and connected to self

If you’ve ever felt pulled in a hundred directions or lost in the swirl of midlife change, this conversation will leave you grounded, inspired, and ready to come home to yourself again.

Find Carrie Contey on Substack here

🌀 Free Masterclass- Thinking Woman's Guide to Midlife Health- save your seat now

💃🏽You can find Janel online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Method here

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age.

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.

Send us a text

Today Brooke Davis joins me to discuss hormones and marriage.

Hormones impact everything, our marriage and partnerships are no exception.

Hormone changes impact us physically, emotionally, and mentally. These changes can expose cracks in our relationship and how we handle that is profound.

Not all marriages or partnerships are meant to last, but being hormone informed can help you feel empowered as you move forward with clarity.

You can find Brooke Davis here

💜Hormone science meets relationship resilience. No fluff, No shame
🔥Hormone-Informed Midlife Marriage ™

You can also find her on Instagram here

🌀 Free Masterclass- Thinking Woman's Guide to Midlife Health- save your seat now

💃🏽You can find Janel online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Method here

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age.

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.

Send us a text

One of my favorite teachers and mentors, Andrea Nakayama, joined me today to discuss what she believes is missing in traditional healthcare: our personal stories.

So many of us are hyper focused on what we can do, what supplement we need, what lab to get done, what protocol to follow, how much protein to eat, etc. We are grasping for a fix. While these can be helpful, we often forget that the individual plays a critical role. Understanding our own narratives—reflecting on our life experiences, emotions, and individual histories—is often the missing piece.

Engaging with the humanities (like poetry, art, and storytelling) cultivates deeper listening and understanding of who we are. Andrea underscores that this deeper connection can facilitate healing, especially for women navigating significant hormonal and life changes in perimenopause, menopause and post menopause.

What moves us—our emotions and truths—can offer insight into our health and healing journeys. Andrea urges us to embrace our stories as powerful tools for improving our health and well-being and to include them as part of our healing journey.

Andrea believes Narrative Medicine is what we are missing in Healthcare today.

I deeply enjoyed this rich discussion with Andrea and I know you will too.

BIO- Andrea Nakayama is a Functional Medicine Nutritionist and educator, who has led thousands of clients, and now teaches even more coaches and clinicians around the world in a revolution reclaiming ownership of both their own and their clients’ health. As the host of the 15-Minute Matrix Podcast and the founder and former CEO of Functional Nutrition Alliance, Andrea draws on systems biology, mental models, root cause methodology and the therapeutic partnership to offer long-awaited solutions for the rapidly growing chronic illness epidemic.After losing her young husband to a brain tumor in 2002, she discovered a passion for using food as personalized medicine and is now regularly consulted as the nutrition expert for the toughest clinical cases in the practices of many world-renowned doctors. She trains nearly four thousand practitioners each year in her methodologies so that they too can become the last stop for their clients and patients as well as a trusted referral partner for doctors in their area. You can find her on instagram here @andreanakayama and online here
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🌀 Free Masterclass- Thinking Woman's Guide to Midlife Health- save your seat now

💃🏽You can find Janel online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Method here

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age.

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.

Send us a text

Janet Stone has been one of my favorite yoga teachers for the last 10 years and I loved our conversation about hormone changes in Perimenopause and Menopause.

This was a wonderful and rich conversation about tangible ways yoga and yoga teachings and yoga rituals can improve how we experience perimenopause and menopause.

Janet gives us several of her favorite daily practices to try and it turns out we are quite close in our journey towards menopause.

You will love this chat

Janet Stone is online at https://www.janetstoneyoga.com/
You can find her on instagram here @janetstoneyoga

🌀 Free Masterclass- Thinking Woman's Guide to Midlife Health- save your seat now

💃🏽You can find Janel online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Method here

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age.

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.

Send us a text

There are several ways our microbiome directly impacts our hormones and health. Microbiologist and Microbiome expert, Kiran Krishan, joined me today to break down several of the ways our microbiome affects hormones and symptoms we may experience all over the body.

The relationship between the microbiome and hormones is fascinating, particularly in midlife as our hormones are changing.

It turns out improving our microbiome is one way to improve how we experience perimenopause and the transition to menopause. Our microbiome impacts our metabolism, brain, mood, digestion, immune function, and common symptoms like weight gain, hot flashes, memory issues, anxiety, joint pain, and more. (And the microbiome is one of the things we focus on at The Empowered Midlife Method.

You can find Kiran Krishnan on instagram here

Relevant Pubmed Articles
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🌀 Free Masterclass- Thinking Woman's Guide to Midlife Health- save your seat now

💃🏽You can find Janel online at Mountain Rebalance
or on instagram at @mountain.rebalance.janel

🌀You can find The Empowered Midlife Method here

This podcast is for midlife women, in Perimenopause or Menopause, who want to understand their body and improve how they feel, function, and age.

Janel is a board certified nutrition consultant, a certified functional nutrition and lifestyle practitioner, a doctor of natural medicine, and a lover of the wild.