Well Wisconsin Radio

Jen: The information in this podcast does not provide medical advice, diagnosis, or treatment. It should not be used as a substitution for healthcare from a licensed healthcare professional. Consult with your healthcare provider for individualized treatment or before beginning any new program.

Hello and welcome to Well Wisconsin Radio, a podcast discussing health and wellbeing topics with experts from all over the state of Wisconsin.

I’m your host, Jennifer Schmidt, and today my guests are Melissa Phillips and Annie Haas, two highly skilled registered dieticians from UW Health who bring a wealth of experience and insight to the conversation around menopause and nutrition.

I’d like to first introduce Melissa Phillips, who is the lead ambulatory dietician at UW Health, bringing over 22 years of experience in both inpatient and outpatient nutrition counseling. For the past 14 years, she has specialized in gastrointestinal nutrition and for the last nine months, she’s balanced leadership responsibilities with direct patient care in her current role. Melissa earned her undergraduate degree in dietetics from UW Madison completed her nutrition residency and earned her graduate degree from the University of Central Oklahoma. Her clinical work is grounded in a deep understanding of the gut health connection and a strong commitment to improving quality of life through evidence-based compassionate care.

My second guest today, Annie Hass, is also a registered dietician at UW Health. Originally from a small town in Wisconsin, Annie moved to Madison to complete both her undergraduate and master’s degrees at UW Madison. After graduating, she joined the UW Health Nutrition team where she primarily sees patients in the General Nutrition Clinic and supports individuals managing a wide range of health conditions. She also specializes in disordered eating and works part of her time in the preventative cardiology clinic, offering her a diverse and well-rounded clinical practice together.

Melissa and Annie will help us explore the topic of thriving through menopause and how nutrition can empower your health journey. So, let’s get started Melissa and Annie.

Ladies, thank you for joining me today. To start us off, can either of you give us a brief overview of the hormonal changes during perimenopause and post menopause and how those changes influence our nutritional needs?

Melissa: Absolutely. I’ll start out with that first question. So, perimenopause is the time before menopause. It is where, our body starts to produce a little bit less estrogen and progesterone. Unfortunately, the decline is not linear. It can be up and down. So, some months or some years, things are running relatively normally, but over time, as those hormones start to slow down production, um, that can cause lots of different nutrition related conditions which we’ll get into today, including, insulin resistance, weight gain, especially abdominal weight gain, uh, change in cholesterol numbers as well as osteoporosis. Um, and then Menopause is when we cease to have a menstrual cycle for 12 months, so once that’s happened were considered in Menopause and the post-menopausal period and that’s where estrogen essentially just remains permanently low and menstrual periods are no longer occurring and that just really increases our risk for all of those mentioned health conditions that I mentioned.

Jen: Thank you Melissa, for that helpful overview of the hormonal shifts that occur during perimenopause and post-menopause, and how those changes can impact various aspects of health. Annie, is there anything you’d like to add or expand on from a nutritional perspective?

Annie: Yeah, I think I would just add too, like in terms of the timeline of when we should, you know, start thinking about nutrition in relation to menopause, like that early awareness piece is really important. So, the data typically shows that women generally start having perimenopausal symptoms roughly 10 years prior to when their mother went into menopause just as a rough gauge. Um, but that being said, it can be helpful to begin having conversations, um, around perimenopause in our thirties and forties, just to have a better understanding of treatment and management options. I think that that early awareness is key and something that Melissa and I, you know, are trying to do here today as well, to just kind of bring awareness to the options and really be proactive about the management of symptoms and how we can best focus on quality of life, um, and symptom management.

Jen: Thank you, Annie. I really appreciate you highlighting the importance of early awareness and the empowerment that comes with being proactive. It’s encouraging to think about how taking action earlier can positively shape this transition in a woman’s life. Let’s take a closer look at the perimenopausal stage. Many women report a range of symptoms such as bloating, fatigue, and weight gain are some of the most common concerns I hear about in clinical settings. How can nutrition play a role in helping to ease some of these transitional symptoms?

Melissa: Annie mentioned that earlier, we’re aware of all of this the earlier we can intervene or start interventions. Um, so as far as um, you know, weight gain, again, we hear that quite frequently. Um, that can be due to again, the lower estrogen levels and increase in inflammation. Um, metabolic rate slowing down slightly as well, especially as we get a little bit older. So, um, making sure that we are not, you know, over consuming in terms of calories. So, making sure that we’re, we’re, um, taking in the amount recommended, um, would be something to help control weight. Um, as far as fatigue goes, very common. Um, women in the perimenopausal, um, stage of life will often report not getting a lot of or adequate sleep or quality sleep. So that can play into that fatigue, bloating, we know that, um, GI symptoms are really prominent in this stage. Things tend to slow down a little bit in our gut, and again, that’s due to that decreasing estrogen. So, um, nutrition can help with all of those things. So that is why we, we hope to be a part of the journey of the perimenopause and menopausal time of life.

Jen: That’s incredibly helpful, Melissa—thank you. It’s a great reminder of how significantly nutrition can influence the way we navigate this phase of life. Understanding the role of diet not only during menopause, but also leading up to it, really empowers women, I feel, to make informed choices that support their overall wellbeing. Continuing on that topic—are there specific foods or nutrients that can help regulate or support those fluctuating hormones during perimenopause or menopause?

Anne: Yeah, absolutely. So, there are some nutrition strategies to help manage some of the above symptoms. So, one thing we look at is a couple things we can potentially minimize. So, one of those big things is thinking about alcohol intake. Um, alcohol intake can disrupt sleep, sleep quality, increase hot flashes, and night sweats, affect mood, which can also relate to those feelings of fatigue that we had mentioned earlier. Um, impacts our bone health slows metabolism. So, there’s really a good opportunity to kind of evaluate just what our alcohol intake looks like and have a look at our relationship with that to see if we can tweak those a little bit to help with severity of fatigue and weight changes. Um. And then along with that too, I would say caffeine is something that maybe we look at as well. So, um, throughout the perimenopause, menopause, um, stages caffeine can have a more, um, more pronounced impact on things like hot flashes and night sweats, and can also really disrupt our sleep, especially if we’re consuming caffeine later in the day. Um, so evaluating caffeine intake can also be an area to, to look at as well. Um, then one other thing we like to, to just talk about too is just added sugar, right? Melissa alluded to earlier that there are changes in our insulin resistance and our weight gain. Um, so evaluating what added sugar looks like, you know, that can be a trigger for inflammation. And thinking about these mood swings and energy crashes that might be occurring, like can we evaluate that, um, intake of added sugar, um, and see if there’s, there’s room for improvement there. Um. And then in terms of specific foods and nutrients that can really be helpful at this time. I would say one of the big things that we talk about is protein, right? Emphasizing those protein rich meals. A good, um, kind of number we like to shoot for is about 25 to 30 grams per meal to help support muscle maintenance and also just satiety of meals as well. So sometimes roughly this can come out to like 90 to a hundred grams a day. Um, focusing on protein can really help combat that shift we see in muscle versus fat mass, help regulate our blood sugars, manage weight, all those sorts of things. Um, along with that too, we talk about adequate hydration. So adequate fluid intake can help regulate our heat balance, um, can help reduce those kind of vasovagal symptoms like hot flashes, um, and also maintain function of our GI tract when we think about, you know, this bloating that can occur. Um, we will get into this a little bit later as well, but for bone health, you know, what elements of our diet can we focus on in terms of calcium and vitamin D intake. So, things like fatty fish, dark leafy greens, nuts and seeds, those fortified foods. Um, things like egg yolks and mushrooms. Those can really be supportive at this time. Um, I would say one other thing we note too is that if there are sleep disturbances, like taking a look at sleep hygiene, are there strategies we can implement to improve sleep? So, magnesium rich foods, I definitely see that being helpful at this time. So, nuts and seeds, leafy greens, legumes, you know, dairy, fatty fish. Um, there’s also options to supplement too with a form of magnesium called magnesium glycinate that we’ll get into a little bit later. Um, and just good sleep hygiene, cool room, dark, no tv, no phone before bed, all those sorts of things to help, um, manage quality of life with, with that sleep aspect that’s so important.

Jen: Wow—such valuable insight. Thank you both for sharing those practical tips. It’s clear that being intentional and aware of our nutrition can really make a difference in how we experience this transition. Let’s shift our focus now to the post-menopausal stage. As hormone levels reach a more permanent shift, how can these changes affect metabolism and body composition?

Melissa: So again, just to, um, refresh our brains post-menopause is where there is very little estrogen being produced. Um, and we live a big chunk of our life in this postmenopausal period. So, um, it’s good to talk about how we can hopefully, um, improve things like metabolic rate, body composition at this point in time. So, um, again, post-menopausal women generally have an increased risk of osteoporosis and cardiovascular disease, so we really want to make sure we’re, um, building or not building, but making sure we’re maintaining the bone that they have by giving, you know, adequate calcium, exercise, um, which we’ll talk about in a little bit too. Same with cardiovascular disease, making sure we’re encouraging, um, aerobic activity, um, monitoring the fat content and types of fat that we consume. Um, again, with estrogen remaining low, that insulin resistance increases. So, um, how can we, again, maintain muscle to help keep our, our body burning energy efficiently? Um, and then, you know, again, nutrients for this point in time of life. Calcium, um, and we do encourage about 1200 milligrams of calcium a day. Um, vitamin D, we’ll talk a little bit more about that in in some coming questions, but, um, definitely wanna check with your doctor and perhaps checking a vitamin D level. Um, doing weight bearing exercise to help keep those bones nice and strong, but also to keep our muscles nice and strong. And then ensuring that we’re having regular cholesterol checks, um, as well as blood pressure, um, et cetera.

Jen: Great—thank you, Melissa. Those are such important considerations, especially as we move into the post-menopausal stage when long-term health risks become more of a focus. I appreciate you highlighting the role of both nutrition and exercise in maintaining bone health, muscle mass, and just overall wellbeing.

You also touched on something really key—the overwhelming number of supplements and vitamins available today. It can be difficult to know what’s actually beneficial, so I’m glad we’ll be narrowing down which ones are truly important to focus on.

Let’s take a closer look at one of the most common concerns I hear from women during this stage—an increase in abdominal fat. Metabolically, what’s happening in the body that causes this shift, and what strategies can women use—nutritionally and physically—to help manage it? What’s the current guidance around physical activity for this phase of life?

Annie: Yeah, absolutely, definitely agree that that’s something we hear in practice a good amount is, you know, maybe a patient comes in and says, I haven’t changed anything with my dietary intake or what I typically do and I am gaining this weight, particularly, we see that around the midsection. So, um, gets back to those fluctuating, um hormone levels and also that decline in estrogen that we see, um, can contribute to our slower metabolism. So, our basic metabolic rate actually decreases. Um, and so that kind of can result in a shifting of this muscle and fat mass. So, um one statistic too that we talk about is like, before we enter perimenopause, we estimate our muscle mass to be about 70%, whereas post menopause, that can drop to 40%. So, it’s really this drastic physiological change that we see occurring. That doesn’t have to be the case with the proper intervention, but that can be something we talk about when, you know, a patient comes in and has these questions about what’s happening, right? Um. So in terms of how we can manage these, um, changes nutritionally, we really, you’ll hear this, you know, from us multiple times today, but protein is so important because we want to encourage that muscle maintenance and potentially growth, and we want to, um, encourage that strength training along with it so we can kind of push back against this redistribution of muscle um loss that we see. So, protein, like we talked about earlier, around 20 to 35 grams per meal is kind of a good recommendation that we give. Um, along with that strength training, right, that resistance training really helps um push back against that muscle mass loss, as well as just balanced macronutrients, right? When we’re doing a comprehensive nutrition intake, we like to look at what are the other components of meals looking like. Um, there’s definitely a place to evaluate caloric intake too. Um, as Melissa alluded to before, because we have that slower slowed metabolic rate, maybe we need a little bit less calories, um, just because of those hormonal changes that are occurring. So, definitely a place to look there. Um, in terms of recommendations for that strength training paired with that protein, typically we recommend like two to four times a week of some strength training where we’re, you know, putting that stress on our, our bones to increase bone health, encourage muscle mass. Um. Along with our typical 150 minutes of cardiovascular activity per week, that’s pretty standard. Um, some folks find that some form of like flexibility, mobility, or like yoga training can be helpful with, um, managing stiffness and pain and those types of things. But would really say that consistency is the key. So, finding something that works for you and is attainable for you, um, is really what we try and work with folks to, to maintain.

Jen: Thank you, Annie—that was incredibly informative. It’s so helpful to understand the physiological shifts happening during this time and why they may feel so sudden or frustrating. You emphasized such key strategies: prioritizing protein intake, incorporating strength training, and staying active overall.

I also appreciate your point about evaluating caloric needs as our metabolism changes. These are all practical steps that can make a real difference in how we feel and function during this stage of life.

Jen: And now we’ll just take a quick break to hear about some of Well Wisconsin’s Program offerings.

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Jen: And now we’ll head back to the Well Wisconsin Radio interview.

Jen: Welcome back. Annie and Melissa, I’d love to dive into some specific dietary patterns next. Are there particular approaches—like the Mediterranean diet or plant-based eating—that you’ve found to be especially beneficial during perimenopause and menopause?

Melissa: Absolutely, uh, a Mediterranean diet absolutely is recommended. Um, sometimes along with that, we utilize something called like an anti-inflammatory diet, so that may help with some of that inflammation that’s going on as those estrogen levels start to decline. And then that could be carried certainly into the postmenopausal timeframe as well. Um. As far as, um, vegetarian versus, um, a meat eater, there isn’t necessarily any recommendations for that. I mean, obviously we want people to eat lots of plants. Uh, the goal would be, you know, hopefully 25 to 30 different plants a week, but they don’t necessarily have to eat just plant-based to be, uh, successful in helping reduce some of that inflammation during the perimenopause or menopausal period. Um. And then, um, I’ll just reiterate the calcium intake per day. Again, close to 1200 milligrams a day is really what we’re looking for. Vitamin D, again, I would encourage everybody to talk with their doctor about getting their vitamin D levels checked so that we’re not over supplementing with vitamin D and so that we’re making sure we’re giving enough supplementation too., Um, you know, we talked a little bit about magnesium, glycinate a really good, helpful mineral to help with sleep muscle relaxation for some of our patients who deal with bowel issues, as we mentioned earlier, that magnesium can really help, um, as a kind of stool softener or a osmotic laxative to help move those bowels along and then reiterating what, reiterating what Andy mentioned earlier, getting enough protein so that 90 to 100 grams per day spread evenly.

Jen: Thank you for those insights, Melissa. That’s incredibly helpful information—especially around anti-inflammatory eating and nutrient needs like calcium, vitamin D, and magnesium. Let’s continue with another important piece of the puzzle: fiber. Could you share more about the role fiber plays during menopause, and what some of the best sources are to include in a daily diet?

Melissa: So the recommendation in both peri and post menopause is around 25 to 30 grams, which is a little bit higher than we may have recommended in the past, we may have suggested closer to 20 to 25 grams, so it is just a touch higher. Um. Fiber helps balance blood glucose, but it also helps us keep fuller longer too. Um, helps us move our bowels more effectively and good sources of fiber go, of course, are going to be any plants, fruits, vegetables, um, whole grains, like oats, um, I think of like pharaoh or bulgar or quinoa, legumes, lentils, um, chia seeds, flax seeds. Uh, any and all of those things are going to be recommended to meet those fiber goals.

Jen: Great—thank you for clarifying that fiber range, Melissa. It’s really helpful to understand how needs can shift with age and stage of life, especially during menopause.

Now, shifting back into supplements a bit—we’ve talked already about key ones like calcium, vitamin D, and magnesium. I’d love to hear your take on omega-3s. Are there other supplements that you commonly see women using during perimenopause or menopause? Which ones seem to be truly beneficial, and are there any that may not be as helpful as people expect?

Annie: Yeah, so I would say one that I would maybe add to that list is the use of omega threes. Um, so typically dosage wise, if we think about one to two grams of combined EPA and DHA, so it’ll be have that kind of breakdown on the back of the, the bottle that you’re using. A total of about one to two grams of those combined, um, has some evidence to support its use in managing menopausal symptoms. I think this is particularly appropriate if, um, you know, an individual isn’t getting a lot of fatty fish or high Omega-3 foods in their diet to begin with, and maybe a supplementation can be helpful in that case. Um, Melissa, any other supplements that you would wanna talk about?

Melissa: Yeah, other than the magnesium glycinate, which I know I mentioned, usually it’s around 200 to 400 milligrams in the evening. Um, again, to help support good sleep, muscle relaxation. The one thing that we do see occasionally is, um, patients may be grabbing a different form of magnesium like oxide or citrate, which can be a little more aggressive and can cause a little bit more loose stools. I still warn my patients to be really careful with glycinate because they may see a little bit of a looser stool from that.

Jen: Thank you both—especially for breaking down the differences in magnesium types and when supplements like omega-3s can really be beneficial. That’s such a big help when navigating the supplement aisle.

Now, I’d love to shift gears a little and talk about nutrition myths. Are there any common misconceptions you hear from women in clinic—like feeling the need to cut out carbs entirely, avoiding fats, or jumping on certain trend diets? Of course, we know that some diets like the Mediterranean style have stood the test of time, but there are always new trends out there. Are there any myths or fads you’d like to address or clarify?

Melissa: I’ll take the first one and then I’ll let Annie kind of fill in with some others. But, um, one common myth out there that HRT or home hormone replacement therapy is, um, is dangerous or it’s bad. There was that big study in 2002, I believe that came out that, um, essentially pulled HRT off the market. Most people that were on it stopped or discontinued. Um. The newer evidence is showing that some of that study might have been flawed to some degree, and that HRT can be really helpful for things like vasovagal symptoms or hot flashes or night sweats. Can help keep muscles nice and strong, can help maintain bone health, can help with mood stabilization, can help with all those other. Really strange symptoms with perimenopause like, um, tinnitus or, uh, tinnitus, some call it, um, ear itching. Um, I know some people listening to this probably have their own collection of symptoms that they are dealing with that maybe they didn’t know are related to perimenopause. So definitely speak with your healthcare provider, your primary care.

Jen: Thank you Melissa, Annie, is there anything you would like to add?

Annie: Yeah, so absolutely that’s a common one that I think we hear a decent amount in practice. And yeah, I think talking to your provider about that and having that be an option can be really helpful for, for managing some of these symptoms. Um, I would say on the topic too, of just other, you know, common things that folks say or maybe like myths um, surrounding menopause, um, is maybe that, you know, the only symptom of menopause is hot flashes or that’s kind of like the big one that, that people may think of. Um, I think hopefully as we’ve kind of discussed here, um, in this podcast, we know that to not be the case, right? There are so many, um hormonal and metabolic shifts and changes that are happening, um, that really have an impact on just about every system of the body and so we really require a multifactorial approach to symptom management too, right? Looking at those elements of nutrition, exercise, exploring other options like HRT and other ways to manage symptoms, like just looking at this a little bit more holistically, I think is, is something that we, we try to take that approach with folks. Um, another maybe common one that we talk about a lot too is just an overall kind of lack of awareness or understanding about like perimenopause and that period before we get, um, into that menopausal stage um, so just understanding that menopause is a very gradual transition, right? As we’ve discussed, those hormone fluctuations can continue for years, right? Where we have these kind of symptoms that ebb and flow and new ones pop up. And so, um, this can be a very tumultuous time, right? Um, but I think this is one of the most important times to just be aware of that transition and start with that some, some of that proactive like management and treatment of symptoms so we can just be the best equipped and prepared we can be to improve quality, quality of life.

Jen: Thank you both for explaining all of that—and for emphasizing how essential it is to get evaluated by your healthcare provider or team. It’s so helpful to start with those labs and have a clearer picture of what’s going on.

Would you agree that if someone is looking to get more tailored nutrition support, they can talk to their primary care provider about getting a referral to a registered dietitian—whether it’s with you or another qualified provider?

Melissa: Absolutely any of our general nutrition colleagues have the ability to assess each individual patient and tailor not only recommendations, but also to meet the patient where they’re at in terms of readiness for change. They may be able to even offer them programs that we offer at UW Health that may be a little more helpful to the patient versus a one-on-one, such as our intuitive eating class or our lifestyle change program. And again, the dietician can evaluate, uh, the appropriateness of those for each individual patient.

Jen: That’s such a great point and I think it really highlights how empowering it can be to work with someone who understands the full picture. Building on that, what would be your top three nutrition tips to help women feel more in control and supported?

Annie: Yeah, really good question. Um, I would say if we were to kind of try and condense, you know, all of the things that we’ve kind of touched and covered on here today, um, a couple big recommendations that I like to, to put into practice are really focusing in on that adequate protein piece. That that piece can be so helpful for a wide variety of reasons that we’ve talked about. So really focusing in on getting that 20 to 30 grams of protein per meal and usually that typically, um, amounts to about 90 to a hundred grams of protein per day. Um, so really working with folks to, to hone in on that piece can be really helpful. Along with that, I think strength training is one of the big things that we talk about. You know, getting in there, lifting weights, encouraging that muscle growth and healthy bone development and maintaining that as we go through these shifts is, is really important. Um. Then I would say maybe number three, and Melissa, you can speak to this a little bit too, but getting proper like medical and lab workout to work up to assess for any underlying deficiencies or issues, right? We know that there’s a whole host of symptoms and things that perimenopause and menopause can cause, but we don’t want to just write things off as that being the underlying issue. So really making sure we explore symptoms and get through a workup for those as well.

Melissa: I would absolutely encourage patients to speak with their medical provider in regards to additional workup, especially if they’re experiencing joint pain or fatigue. That just doesn’t seem to get better, no matter if the patient’s getting enough sleep or exercise. We typically do recommend having a vitamin D level checked before taking a supplement of vitamin D, and that’s to avoid toxicity. Some people do have adequate amounts of vitamin D, um, although low levels can cause joint pain in some patients. Um, women who are in the perimenopausal period who maybe have heavier menstrual cycles, um, may wanna consider levels such as iron and ferritin. Um, when those levels are low, that can cause extreme fatigue and tiredness and make it difficult to exercise. It can also make it difficult to sleep too. Um, especially when you’re tired and fatigued, you generally do a little bit of sitting or more sitting around than usual and then when it is time to go to bed, most of the time patients with low levels just are not, um, able to fall asleep easily. And in combination with that and some of the perimenopausal symptoms that that can be really challenging. Um, B12 levels tend to drop off, especially after age 50, so that’s always a good one to get checked too. Um, certainly that again can be done through a primary care provider and, um, we can supplement accordingly.

Jen: Well, thank you so much, Annie and Melissa, for sharing your insights and expertise today. Before we wrap up, are there any additional resources you would recommend—whether books, websites, or organizations—that people can turn to for more information about this important life transition?

Melissa: So additional information I would recommend would be going to the Menopause Society homepage, just menopause.org. This is a great patient and provider resource. Those that are listening, that are healthcare providers. Um, they can learn how to become a certified menopause specialist if they’re interested, but also just to obtain some resources that they can either read or translate into patient friendly information and provide to them. I also enjoy listening and reading Dr. Mary Claire Haver’s book, the Pause Life. She has done many podcasts as well, Um, not only about her book, but just about menopause in general. I recommend for podcasts something called The Midlife Feast. And this is created by a dietician from Canada. She discusses menopause, but also nutrition and other topics that relate to both of those as well, such as intuitive eating, which we mentioned earlier. Um, in regards to our class, those are the most often commonly provided resources that I give to patients.

Jen: Thank you, Annie—any recommendations you’d like to add?

Annie: No, I think I will just echo the ones that Melissa’s has mentioned. I think Dr. Mary Claire Haver has been on some really good podcasts recently promoting her book, so. just encourage checking those out and seeing what the options and the discourse are surrounding this topic.

Jen: Great—thank you. And again, thank you both so much for joining me today, it’s been a great conversation and I hope you both have a great day.

Jen: Thanks for listening to Well Wisconsin Radio. I hope you enjoyed this episode. You can find our survey in the Well Wisconsin portal, and transcripts and previous episodes are all available at www.webmdhealthservices.com/wellwisconsinRadio.

If you’re listening on your favorite podcast platform, be sure to subscribe so you never miss an episode.

Menopause is a major life transition—but it doesn’t have to feel like a mystery. In this empowering episode, registered dietitians Annie Haas, MS, RDN, and Melissa Phillips, MS, RDN, CD, LD, from UW Health, break down the nutritional strategies that can help women feel their best through perimenopause and beyond. Tune in and walk away with simple, effective ways to feel more in control of your body and your health journey during menopause.

The information in this podcast does not provide medical advice, diagnosis, or treatment. It should not be used as a substitution for healthcare from a licensed healthcare professional. Consult with your healthcare provider for individualized treatment or before beginning any new program.

References from interview:

WebMD Health Coaching-Talk to a health coach individually or sign up for group coaching today by calling 800-821-6591.

Positively Me- Learn about Positively Me by calling 1-800-821-6591 and talk to a coach to see if this program is a good fit for you.

Menopause Society

MSCP Certification for Healthcare Providers

Dr. Mary Claire Haver’s book, the Pause Life

The Midlife Feast.(Podcast)

UW Health Nutrition Programs