What if menopause wasn’t something to “get through,” but a phase of life you could understand, support, and actually feel stronger in?

This week on Spark Me, Liz and Michele sit down with wellness educator and Master Menopause Now creator Adrien Cotton for a conversation every woman should hear. Together, they unpack the confusion surrounding perimenopause and menopause — from anxiety and sleep disruption to weight gain, vaginal dryness, and the feeling that your body is suddenly unfamiliar.

Adrien explains why so many women miss the early signs of perimenopause, how hormonal shifts often get mistaken for “just stress,” and why one of the most important steps after 40 may be finding a menopause specialist — not just relying on the OB-GYN you’ve had since your 20s. She also reframes menopause as more than a reproductive transition: it affects the brain, bones, muscles, mood, sleep, and long-term health.

The conversation also dives into Adrien’s Wellness Wheel — a practical framework built around sleep, stress resilience, strength training, nutrition, calendar systems, and small habits. Her message is refreshingly realistic: women do not need to overhaul their lives overnight. They need science-based tools, consistency, and support that actually fit real life.

If you’ve ever wondered whether your anxiety, night waking, weight changes, brain fog, or low energy could be connected to perimenopause — or if you simply want to feel stronger and more informed in this phase of life — this episode is a powerful place to start.

In This Episode You’ll Learn

• The difference between perimenopause and menopause, and why perimenopause can last for years
• Why anxiety is often one of the earliest and most overlooked signs of hormonal change
• The “core four” symptoms Adrien sees most often: sleep deprivation, vaginal dryness, stress, and weight gain
• Why women over 40 should consider seeking a menopause specialist
• How sleep quality affects emotional regulation, memory, muscle repair, and long-term brain health
• Why strength training becomes more important in midlife — and why heavier lifting matters
• How much protein women need to support muscle, brain, and overall health
• Why tiny, repeatable habits work better than trying to change everything at once
• How Adrien’s Wellness Wheel helps women build a practical roadmap for this stage of life

Resources From This Episode

Adrien Cotton - https://adriencotton.com/
Master Menopause Now - https://adriencotton.com/master-menopause-now/
The Wellness Wheel - https://www.headspace.com/mindfulness/wellness-wheel
menopause.org - https://menopause.org

Breath by James Nestor - https://www.mrjamesnestor.com/breath-book
Matthew Walker’s work on sleep - https://www.sleepfoundation.org/about-us/dr-matthew-walker

Keep Sparking

If this conversation resonated with you:

• Follow Spark Me wherever you listen to podcasts so you never miss an episode
• Share this episode with a friend who’s navigating perimenopause, menopause, or wondering why her body suddenly feels different
• Leave a rating or review — it helps other women in their second act discover the show
• Tag us when you’re listening and tell us: What’s one thing you wish someone had told you earlier about menopause?

What if the biggest myth about intimacy is that it’s supposed to stay the same forever?

In this Spark Me conversation, Liz and Michele unpack their powerful episode with Dr. Erin Murphy Ross — and dive even deeper into the layers of intimacy, desire, hormones, stress, sleep, and evolving expectations in the second act of life.

They explore the surprising idea that many of us are still measuring our sex lives against a 22-year-old version of ourselves — without ever adjusting for stress, career demands, motherhood, aging, or hormonal shifts. What if nothing is “wrong”? What if it’s simply different?

From bioidentical hormone therapy to the impact of sleep, from religious messaging to internet porn, from pain during sex to the role of testosterone in women — this episode is honest, nuanced, and empowering.

It’s not just about sex. It’s about connection, communication, and redefining intimacy on your own terms.

Most importantly, Liz and Michele remind listeners: you are not broken, you are not alone, and there are answers.

In This Episode You’ll Learn

• Why many women unknowingly compare midlife intimacy to their 20s
• The two major contributors to low desire (hint: stress & hormones)
• Why hormone testing in your 20s and 30s might matter more than you think
• What bioidentical hormone therapy is — and why access is becoming a challenge
• How sleep affects everything from mood to libido
• Why pain during sex should never be ignored (and what to do about it)
• The powerful idea that sex is evolving — just like you are
• How early messaging (family, religion, culture, porn) shapes adult intimacy
• Why intimacy is about connection, not performance
• The importance of stopping “bad sex” to avoid training your brain negatively

Resources From This Episode

• The New Menopause by Dr. Mary Claire Haver
• Insight Timer meditation app
• Pelvic floor therapy resources
• Dr. Erin Murphy Ross (previous episode)
• Upcoming episode with menopause specialist Adrienne Cotton

Keep Sparking

If this conversation resonated with you:

• Follow Spark Me wherever you listen to podcasts so you never miss a Spark Short
• Share this episode with a friend who might be quietly wondering, “Is this normal?”
• Leave a rating or review — it helps other women in their second act discover the show
• Tag us when you’re listening and tell us: What surprised you most about this conversation?