Most women are told there are only a handful of options when it comes to hormone therapy for perimenopause and menopause. But what if that’s not the full story?

In this episode, I sit down with Dr. Peter Koshland, a UCSF-trained pharmacist and founder of Koshland Pharm, San Francisco’s only PCAB-accredited compounding pharmacy. Peter pulls back the curtain on what compounding really is, how safety and testing work, and why it can open up a world of options beyond the standard prescriptions.

We cover:

•Why one-size-fits-all menopause hormone therapy isn't for everyone

•Safe, smart delivery methods for progesterone, estradiol, and testosterone

•What compounding pharmacies do to ensure safety, potency, and precision

•The misunderstood role of progesterone in midlife women’s health

•The potential of low-dose naltrexone for women with autoimmune conditions like Hashimoto’s

💌 Share this episode with a friend who’s navigating menopause hormones. These conversations aren’t happening enough, and the more we spread the word, the more women will know they have choices.

Chapters:

02:27 Why Peter Is "The Hormone Guy"

06:50 What is a Compounding Pharmacy?

08:55 Who is Best Served by Compounding Pharmacies?

10:23 A Compounded Drug That Helps Hypothyroidism

13:32 Why Don't All Doctors Prescribe Compounded Hormones?

16:26 Compounded Hormones: Safety and Regulation

20:55 Compounded Hormones for Menopause Hormone Therapy

33:26 Why Blood Tests Can Be Misleading

37:13 Peter's Preferred Delivery Methods for Menopause Hormones

41:55 Trends in Menopause Hormone Therapy

45:39 The Importance of Compounding in Hormone Therapy

47:04 Key Takeaways

Connect with Dr. Peter Koshland:

➡️ koshlandpharm.com

➡️ @koshlandpharm

I want to hear from you. Send me a text!

Let's stay in touch:
Join my email list and I will send you my three favorite protein-rich smoothie recipes!

Follow me on Instagram: @belongwellness
Check out my website: belongwellness.com

In today’s minisode, I’m answering one of the most common questions I get: “So… do you love podcasting?”

The short answer? Yes! I love the challenge of learning a new industry, diving into conversations with inspiring midlife women, and spreading science-based information. But I also want to keep it real — it’s not all rainbows and unicorns. Podcasting is a ton of work, and doing it solo while juggling family and life isn’t sustainable forever.

In this short and honest episode, I share:

✔️ Why I love podcasting (and what keeps me going)

✔️ Why defining your sense of purpose matters for health and longevity

✔️ An important reminder for all midlife women

👀 A sneak peek at upcoming episodes

⭐️ If this podcast has brought you new info or inspiration, please leave a 5-star rating on Apple Podcasts or Spotify and help other midlife women find this show. TYSM!

Chapters

01:00 I Need a Break

01:38 Your Question Answered: Are You Loving Your Podcast?

06:03 Midlife Reminder: Schedule Your Annual Exams

07:09 Coming Soon on the Podcast!

🎧 Episode mentioned:

Menopause Hormone Therapy Explained: What Every Midlife Woman Should Know

I want to hear from you. Send me a text!

Let's stay in touch:
Join my email list and I will send you my three favorite protein-rich smoothie recipes!

Follow me on Instagram: @belongwellness
Check out my website: belongwellness.com

If you’ve hit your 40s and suddenly feel like your body got swapped out for someone else’s…I’m right there with you. For many midlife women, uninvited menopause belly fat shows up overnight, brain fog makes you lose your train of thought mid-sentence, and you’re wide awake at 3am pondering disasters that will probably never happen.

In this episode, I’m joined by Barbara Sobel, a board-certified nutritionist with a master’s in clinical and functional medicine nutrition. Barb specializes in midlife and menopause nutrition and helping women in perimenopause and menopause figure out what actually helps us feel better at this stage of life.

We dive into:

•The truth about protein for women in perimenopause and menopause

•What to eat to steady blood sugar and reduce menopause belly fat

•What to do if you are pre-diabetic or have high cholesterol (both common in midlife)

•Nutrition tips to support your strength training

•How nutrition and lifestyle shifts can improve sleep in midlife women

•Key nutrients for perimenopause brain fog, hair thinning, and hormone changes

•Intermittent fasting in midlife: Yay or Nay?

Barb’s approach is refreshingly real: no rigid diet rules, no gimmicks, and no shame. Just practical, doable ways to feel like yourself again—even when your hormones have other plans.

Chapters:

00:00 Introduction

02:18 Nutrition Advice for Perimenopause

06:17 You Don't Have to Stick to One Diet ALL the Time

08:55 Use the Plate Visual

11:46 Are Dairy Foods Considered Protein or Fat?

14:54 How Much Protein Should Midlife Women Eat?

18:57 What to Do If You Are Pre-Diabetic or Have High Cholesterol

23:20 Nutrition Tips for Brain Fog, Hair Thinning and Sleep

27:31 Nutrition for Midlife Symptoms

27:48 Nutrition to Support Strength Training

31:26 What to Do About Menopausal Belly Weight

38:57 Intermittent Fasting in Midlife: Yay or Nay?

41:21 Key Takeaways

🎧 Other Episodes You Might Enjoy:

5 Habits That Improved My Sleep in Perimenopause

5 Protein Recipes for Midlife Women Who Don’t Want to Eat Chicken All Day

Connect with Barbara:

barbsobel.com

@barbarasobel_nutrition

➕If this conversation inspired you, please follow the podcast and leave a ⭐⭐⭐⭐⭐ review on Apple or Spotify. It helps other smart, sassy midlife women just like you find the show and feel connected to others on the same rocky boat ride.

I want to hear from you. Send me a text!

Let's stay in touch:
Join my email list and I will send you my three favorite protein-rich smoothie recipes!

Follow me on Instagram: @belongwellness
Check out my website: belongwellness.com