In this episode of the Vibrant Wellness Podcast, Dr. Alex Carrasco is joined by hormone expert and bestselling author Dr. Mariza Snyder to reframe perimenopause as a time of power, not decline. Drawing on both personal experience and clinical expertise, Dr. Mariza explains how symptoms like brain fog, mood swings, poor sleep, and metabolic changes are not random; they're signals that the body is undergoing a profound neuroendocrine transition. She shares why traditional medicine often misses the mark by dismissing these symptoms, and how tracking your cycle and symptoms is the first step in reclaiming control.
Dr. Mariza explores practical strategies for managing this stage with energy and clarity, from regulating blood sugar and building muscle to using microbursts of movement, or “exercise snacks,” throughout the day. She highlights the importance of nervous system regulation and encourages women to start and end their days with intentional rituals that build resilience. Dr. Alex and Dr. Mariza also explain the science behind hormone replacement therapy, discuss when and how to consider it, and emphasize viewing perimenopause as a metabolic and longevity turning point, rather than just a hormonal rollercoaster.
Listeners will walk away with a powerful new perspective: you are not broken, your body is simply asking for new levels of support. With strategies rooted in lifestyle medicine, integrative lab testing, and hormone awareness, this conversation is an essential guide for women and practitioners ready to move beyond symptom management and into strategic health. Dr. Mariza’s book The Perimenopause Revolution offers an expanded roadmap with recipes, trackers, and guided workouts to help women feel like themselves again, starting now.
Key Topics Covered
🧠 How hormonal shifts reshape the brain, metabolism, and mood
💬 Why tracking your cycle helps decode symptoms and avoid misdiagnosis
🧘 How nervous system regulation supports a calmer, clearer mind
🏋️♀️ Why exercise snacks boost energy, stabilize blood sugar, and build resilience
🌙 How better sleep transforms mood, memory, and hormonal balance
🧬 Why metabolic health is central to thriving in perimenopause
💊 How HRT can support brain function, sleep, and emotional stability
🥗 How to build metabolically healthy meals with 30+ plants per week
Timestamps
00:00 Dr. Mariza Snyder
02:52 The Moment Everything Changed for Her Mom
04:17 Dr. Mariza’s Own Hormonal Wake-Up Call
06:11 What Early Perimenopause Actually Looks Like
09:12 The “Silent Shifts”: Metabolic & Inflammatory Changes
10:44 Bone Loss, Muscle Loss & Neuroinflammation in Midlife
12:14 Why Women Aren’t “Broken” — The Mindset Reframe
14:05 Ownership vs Blame: Understanding Your Body’s Signals
15:07 Movement as Medicine (Including Exercise Snacks)
20:16 Bookending Your Day: Morning & Evening Rituals
22:04 Sleep Foundations & Luteal-Phase Strategies
24:50 Perimenopause as a Neuroendocrine Transition
27:04 Cognitive Shifts: Word Recall, Mood, Anxiety & Rage
28:57 Misdiagnosis: Antidepressants vs Hormonal Reality
30:46 HRT, Lab Testing & Personalized Support
32:26 Lifestyle Medicine: Blood Sugar, Movement, Resilience
34:08 How to Build a Metabolically Healthy Plate
36:37 GLP-1s, Muscle Loss & The Unknown Future Risk
38:03 Why Tracking Biomarkers Matters (And What to Measure)
39:14 Adapting Protocols as Women Change Year to Year
41:03 Untangling Symptoms: Why It’s Never “Just One Thing.”
43:18 Advice for Practitioners Supporting Perimenopause
45:08 Lifestyle First: Steps That Move the Needle
47:16 How Providers Can Inspire Confidence & Agency
50:38 Movement Is Key
55:32 Nervous System Regulation
51:15 Final Insights & How to Find Dr. Mariza’s Book
Resources Mentioned
🌐 Explore more from Dr. Mariza on her official website
📱 Connect with Dr. Alex Carrasco on Instagram
📚 Read The Perimenopause Revolution
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Limitations
Please note the information provided by Vibrant Wellness is intended solely for research and informational purposes to help inform lifestyle choices aimed at potential risk mitigation. The information is not intended to be used by the patient for any diagnostic purpose and is not a substitute for medical advice by a healthcare practitioner. Please consult a licensed healthcare practitioner for any questions regarding diagnosis, prevention, or treatment of any disease or health assessment.
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