55: Perimenopause: The Neuroendocrine Shift Behind Brain Fog, Sleep, and Weight Changes with Dr. Mariza Snyder

I am thrilled to bring you this week’s guest, Dr. Mariza Snyder. Dr. Mariza is a functional practitioner, women’s hormone expert, author, and host of Energized with Dr. Mariza. In this conversation, we talk about the transition that so many women experience but are still not prepared to understand: perimenopause.

Perimenopause is often reduced to hot flashes and night sweats. But the reality can be much broader. It can affect sleep, mood, brain fog, energy, cycle patterns, body composition, exercise recovery, libido, and the way you experience yourself. If you have been wondering whether a symptom is related to your thyroid, stress, blood sugar, mold exposure, hormones, or something else, this conversation will help you see the bigger picture.

Dr. Mariza also shares the personal story that changed the direction of her work. When her high-functioning mother entered perimenopause, she experienced weight gain, low energy, brain fog, hot flashes, night sweats, severe mood changes, and depression. Dr. Mariza describes how they focused on nutrition, metabolic health, thyroid health, and the whole picture of her care. She says her mother experienced a major turnaround within 90 days and later went on to run three marathons in five weeks. That story led Dr. Mariza to dedicate her work to helping women navigate this transition with more information, more options, and more support.

What You'll Learn

Perimenopause Is More Than Hot Flashes
The Neuroendocrine Shift Behind Brain Fog and Changing Resilience
Blood Sugar, Movement, Strength, and the Tools in the Toolbox
Building Resilience and Refusing to Wait for Permission

About Dr. Mariza Snyder

Dr. Mariza Snyder is a functional practitioner, women’s hormone expert, author, and host of Energized with Dr. Mariza. Her work focuses on helping women understand perimenopause, hormones, metabolism, and the changes that can occur in midlife. She is the author of The Perimenopause Revolution, which she discusses throughout this episode

Resources

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Timestamps

00:01 — Welcome and introduction to Dr. Mariza Snyder
01:23 — Dr. Mariza’s background and her mother’s perimenopause story
06:48 — How her mother’s experience shaped Dr. Mariza’s work and why perimenopause can blindside women
08:06 — Why perimenopause was historically overlooked and misunderstood
10:38 — Why perimenopause symptoms can overlap with thyroid issues, mold exposure, autoimmunity, or chronic stress
14:49 — Hormones, rage, boundaries, and the “I’m not tolerating this anymore” moment
18:40 — How perimenopause is diagnosed and common early symptoms
22:24 — Additional symptoms, including sleep, UTIs, temperature regulation, cravings, joint pain, recovery, body composition, and libido
24:33 — Why sleep becomes a force multiplier during perimenopause and menopause
25:38 — The neuroendocrine transition and why perimenopause is like a second puberty
29:03 — Brain fog, word recall, multitasking, and executive function
33:38 — Hormone decline, health-span protection, and the role of proactive care
35:25 — Tracking cycles, symptoms, HRV, resting heart rate, sleep, and blood sugar; movement after meals
39:11 — HRT as one tool for brain, bone, muscle, gut, and quality-of-life support
44:26 — Earlier perimenopause, chronic stress, metabolic health, environmental factors, and strength training
48:03 — Movement, weight-bearing exercise, micro-workouts, and the book’s workout plans
49:21 — Dr. Mariza’s three ways to take back your health: worthiness, walking after meals, and relationships
51:02 — Where to find Dr. Mariza, the book, and the book bonuses
52:20 — Closing