107: How to reduce stress with Sonia Azad

Bone loss can begin earlier than many women realize, and perimenopause is a critical time to start paying attention to your bone health. As estrogen levels decline, bone loss can accelerate, increasing the risk of osteoporosis and fractures later in life. Yet, bone health is often overlooked until a problem arises.In this final episode of the 2026 season, Dr. Jessica Ritch welcomes Dr. Ritika Narula, a rheumatologist and founder of Rheumatology Medical Center in Weston, Florida. They discuss how menopause affects bone density, the risk factors for osteoporosis, when to consider bone density screening, and how nutrition, exercise, hormone therapy, and osteoporosis medications can help protect bone health and reduce fracture risk.🎧 Tune in to learn why early detection matters and what steps you can take during perimenopause and menopause to protect your bones and support your long-term health.--------------------------------------------- Connect with Dr. Ritika NarulaWebsite: RheumatologyMedicalcenter.com https://rheumatologymedicalcenter.com---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

Stress can feel harder to manage in midlife, especially when you're juggling work, family, and everyone else's needs. During perimenopause and menopause, even everyday stressors can feel overwhelming.In this episode, Dr. Jessica Ritch welcomes Emmy Award-winning journalist and wellness educator Sonia Azad to discuss how yoga, meditation, and breathwork can help regulate the nervous system. They explore the science behind these practices and how to choose the right approach for your needs.Small, consistent practices can support your well-being through perimenopause and menopause. 🎧 Listen in for practical ways to manage daily stress, support emotional regulation, and make more time for yourself. Your well-being deserves a place on your priority list, too. 💚--------------------------------------------- Connect with Sonia:Website: Azad Wellness Collective:https://www.sonia-azad.comInstagram: @SoniaAzadTVhttps://www.instagram.com/SoniaAzadTVFree Guides from Sonia:Breathwork HandoutMeditation HandoutYoga Styles Handout---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

Dryness, breakouts, redness, pigmentation, and sudden changes in your skin can be surprising signs of perimenopause and menopause. These changes aren't just about aging — hormonal shifts, especially declining estrogen, can have a significant impact on skin health.In this episode, Dr. Jessica Ritch talks with board-certified dermatologist and Menopause Society certified practitioner Dr. Corinne Erickson, aka The Menopause Derm, about how hormones affect the skin during midlife. They discuss facial estrogen, peptides, Korean skincare, retinoids, sunscreen, skin treatments, and how to keep your skincare routine simple and effective.Tune in for practical, hormone-informed skincare advice and a better understanding of what your skin may be telling you during perimenopause and menopause. Subscribe to EnRitched Menopause for more conversations about thriving through midlife.---------------------------------------------Connect with Dr. Corinne EricksonWebsite: TheMenopausederm.com https://themenopausederm.comInstagram: @themenopausedermhttps://www.instagram.com/themenopausedermTikTok: @themenopausederm https://www.tiktok.com/@themenopausedermYouTube: @themenopausedermhttps://www.youtube.com/@themenopausedermSubstack: @themenopausedermhttps://substack.com/@themenopausederm---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

Peptides are everywhere right now. They’re being talked about for weight loss, recovery, sleep, longevity, skin, and more. But with so much hype — and so many different claims — how do you know what’s actually supported by evidence and what’s still being studied?In this episode, Dr. Jessica Ritch sits down with double board-certified emergency medicine and obesity medicine physician Dr. Tina Wu to break down the world of peptides. They discuss what peptides are, how they work, which types have stronger evidence, and where the research is still early. They also talk about GLP-1 medications, recovery, muscle, sleep, mood, skin and hair, as well as the importance of safety, quality, sourcing, and personalized medical guidance.If you’ve been curious about peptides or wondering if they could play a role in your health during perimenopause or menopause, this episode will help you understand what we know, what we don’t know yet, and what questions to ask before trying them. Most importantly, peptides are not a replacement for hormone therapy or appropriate menopause care.Listen now and get a clearer, more informed look at peptides — so you can separate the science from the hype and have better conversations with your healthcare provider.---------------------------------------------Connect with Dr. Tina Wu / NOHO LabsWebsite: NohoLabs.comhttps://noholabs.com/👉🏻 EnRitched Listener Offer: Sign in at noholabs.com and use the code EnRitchedGIFT to receive an initial consultation + 1 peptide---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

Body changes during perimenopause and menopause can bring old struggles with weight, appearance, and self-worth back to the surface. For women who have spent years dieting, restricting food, or trying to change their bodies, learning to relate to a changing body in a different way can be challenging.In this episode, Dr. Jessica Ritch is joined by nationally recognized body image expert, certified intuitive eating counselor, and author Anne Poirier to talk about body image, body neutrality, and developing a more supportive relationship with food and movement. They discuss the inner critic, self-compassion, intuitive eating, joyful movement, and how to separate your worth from your weight or body size.Anne shares practical ways to become more curious about negative self-talk, listen to your body's hunger and fullness cues, and find movement that feels enjoyable rather than something you have to do to control your weight. They also discuss what healthy living can look like outside of perfectionism and how our relationship with our bodies can influence the way we model health and body image for our children.🎧 Tune in for a thoughtful conversation about body image, menopause, intuitive eating, and learning to care for your body without making its appearance the measure of your worth.--------------------------------------------Connect with Anne Poirier Website: ShapingPerspectives.com https://shapingperspectives.com/Facebook: @anne.poirier.author https://www.facebook.com/anne.poirier.author/Instagram: @annepoirier11authorhttps://www.instagram.com/annepoirier11author/LinkedIn: Anne-Poirier-72b66344 https://www.linkedin.com/in/anne-poirier-72b66344/SubStack: @annepoirier11 https://substack.com/@annepoirier11Get your FREE Ebook: https://shapingperspectives.com/confidence---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

If you've been dealing with hot flashes, mood changes, anxiety, poor sleep, or other symptoms of perimenopause, you may have wondered if herbs or plant-based medicine could help. With so much information (and misinformation) online, it can be difficult to know what is actually worth considering and how to use herbal supplements safely.In this episode, Dr. Jessica Ritch speaks with Dr. Suzanne Gilberg, a board-certified OBGYN, menopause expert, bestselling author of Menopause Boot Camp, and physician certified in integrative and holistic medicine. Suzanne shares how her years of studying Ayurveda and traditional healing practices shaped the way she thinks about women's health and plant-based medicine.They explore how herbs may support common menopause symptoms, along with what women should know about choosing quality supplements and potential interactions with medications. Suzanne also shares her perspective on cannabis and psychedelics, and a simple way to make oregano oil at home.🎧 Tune in to this episode for a thoughtful conversation about herbs and menopause, and learn how to approach plant-based medicine with curiosity while still making informed, safe choices for your health.--------------------------------------------- Connect with Dr. Suzanne Gilberg:Website: TheDrSuzannehttps://thedrsuzanne.comSubstack: The Modern Heretichttps://askdrsuzanne.substack.comFacebook: @AskDrSuzannehttps://www.facebook.com/askdrsuzanneInstagram: @AskDrSuzannehttps://www.instagram.com/askdrsuzanne---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

You’re exhausted, you finally get into bed, and suddenly your brain is wide awake. Or maybe you fall asleep just fine, only to find yourself staring at the ceiling at 3 AM. If sleep has become harder during perimenopause or menopause, it’s not something you simply have to accept as part of getting older.In this episode, Dr. Jessica Ritch sits down with clinical psychologist and sleep expert Dr. Stephanie Silberman to explore some of the most common sleep problems women experience during this stage, including insomnia, obstructive sleep apnea, and restless leg syndrome. They discuss how hormonal changes, stress, sleep habits, caffeine, alcohol, electronics, exercise, and light exposure can all affect sleep, as well as the signs that it may be time to get evaluated for a sleep disorder.If restless nights are leaving you exhausted, frustrated, or wondering what happened to your sleep, this episode offers practical ways to understand what may be getting in the way, and how to start sleeping better.🎧 Listen now and learn how to make better sleep a priority... not just something you hope happens at the end of a busy day.---------------------------------------------Connect with Dr. Stephanie Silberman:Website: SleepPsychology.comhttps://sleeppsychology.com---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

If it feels like your body suddenly changed in perimenopause or menopause — you’re gaining weight, losing muscle, feeling more tired, and the things that used to work just aren’t working anymore — it can be frustrating to feel like your body is suddenly playing by different rules. As hormones shift during midlife, your metabolism and body composition can change, too.In this episode, Dr. Jessica Ritch explores a new approach to weight loss and metabolic health in midlife with nurse practitioner, fat loss coach, and founder of Preventive Health and Wellness Center, Atou Diarra. Atou shares practical strategies for building sustainable nutrition and exercise habits and making movement work with a busy lifestyle.The conversation also touches on why sustainable fat loss is about more than the number on the scale — and why midlife may require a different strategy.🎧 Listen to the episode to learn how you can support your metabolism, preserve muscle, and build sustainable habits that help you feel stronger, healthier, and more confident through perimenopause and menopause.--------------------------------------------- Connect with AtouInstagram: @preventivehealthwellnesshttps://www.instagram.com/preventivehealthwellnessWebsite: PreventiveHealthWC.comhttps://www.preventivehealthwc.com---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

You’re exhausted, struggling with brain fog, feeling bloated, gaining weight despite your healthy habits, or simply not feeling like yourself. You see your doctor, get your labs done, and hear that everything is “normal.” But you know something isn’t right.In this episode, Dr. Jessica Ritch talks with emergency medicine physician and functional health coach Dr. Stephanie Dunlop about why women can still feel unwell even when standard lab results look normal. They explore a few key underlying drivers, including thyroid health, iron status, and metabolic and hormonal balance, and what foundational steps can help women start feeling better during perimenopause and menopause. Dr. Dunlop also shares her own experience of navigating the frustrating gap between symptoms and “normal” lab results.If you’ve been told everything is “normal” but you still don’t feel like yourself, this episode can help you better understand your symptoms and the questions to bring to your healthcare provider. Listen to the full episode, subscribe and share it with someone who needs to hear this conversation.-----------------------Connect with Dr. Stephanie DunlopInstagram: @docstephaniemdhttps://www.instagram.com/docstephaniemdWebsite: RootRXHealth.comhttps://rootrxhealth.com/Book: The Normal Lie — available on Amazonhttps://www.amazon.com/Normal-Lie-Doctors-Perfect-Keeping-ebook/dp/B0G4B5JNKW---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched

Heart disease is the leading cause of death for women, yet it’s often overlooked, especially when symptoms don’t look the way we expect.In this episode, Dr. Jessica Ritch sits down with board-certified cardiologist Dr. Rhea Sancassani to discuss heart disease in women, including how heart attack symptoms can present, why women’s heart disease can sometimes be missed, and which risk factors and screenings women should know about.If you're in your 40s and going through perimenopause or menopause, now is an important time to understand your cardiovascular risk, know your numbers, and start taking steps to protect your heart health.Listen to the full episode and talk with your healthcare provider about what may be right for you and your health.------------------Connect with Dr. Rhea SancassaniLinkedIn: Rhea Sancassanihttps://www.linkedin.com/in/rhea-sancassani-md-facc-3a626593/X: @RheaSancassanihttps://x.com/RheaSancassaniJackson Memorial Hospital: Downtown Miami, Floridahttps://providers.jacksonhealth.org/provider/rhea-bettina-sancassani/2592326---------------------------------------------READY TO ENRICH YOUR MENOPAUSE JOURNEY?>  For EnRitched Gynecology practice updates and membership information, please visit:  https://enritchedgynecology.com>  Connect with Dr. Jessica Ritch for more free resources on menopause and women's health:Facebook: @enRitchedhttps://www.facebook.com/enRitchedInstagram: @enritchedhttps://www.instagram.com/enritchedTikTok: @enritched https://www.tiktok.com/@enritched>  And JOIN OUR MAILING LIST to get early access to new episodes!📩Sign up now: 🔗 https://tinyurl.com/enritched