Episode Overview: What if everything you thought you knew about hormone therapy was based on a misunderstood study from 2002? In this conversation with Dr. Carrie Jones—naturopathic doctor, hormone specialist, and host of the Hello Hormones podcast—we unpack the real data behind hormone replacement therapy, why perimenopause might be starting earlier than you think, and what's actually happening to your body during this transition.

What You'll Learn:

• The truth about the 2002 Women's Health Initiative study and why "estrogen causes cancer" isn't the full story
• How perimenopause can start in your late 30s (and what other conditions to rule out first)
• The specific hormone labs you should request from your doctor—and why "everything looks normal" isn't good enough
• What genitourinary syndrome of menopause (GSM) is and why nobody talks about vaginal atrophy until it's too late
• Why pain during sex is common but absolutely not normal, and what you can do about it
• How to advocate for yourself when doctors dismiss your symptoms as "just stress" or "too young for hormones"

About Dr. Carrie Jones: Dr. Carrie Jones is a naturopathic medical doctor with a passion for women's hormones and helping people understand their bodies. She graduated from the National University of Natural Medicine (NUNM) in Portland, Oregon, and has been practicing for over 20 years, specializing in hormone health through all life stages. Dr. Jones is the host of Hello Hormones with Dr. Carrie Jones podcast and has an upcoming book (Fall 2026) that promises to make perimenopause education fun, accessible, and actually useful. Her mission is simple: help women not feel so crazy and understand what's happening in their bodies.

Key Topics Covered: Hormone replacement therapy, bioidentical hormones, perimenopause symptoms, menopause, estrogen, progesterone, hormone testing, FSH, LH, estradiol, thyroid function, genitourinary syndrome of menopause (GSM), vaginal atrophy, painful sex, Women's Health Initiative study

Connect with Dr. Carrie Jones: Website: drcarriejones.com Free hormone labs ebook: drcarriejones.com/labs Podcast: Hello Hormones with Dr. Carrie Jones

Connect with The Hole Shebang: Visit blueberrytherapy.ca for pelvic health resources Subscribe to The Hole Shebang Podcast wherever you listen Follow us on Instagram @blueberrytherapypelvichealth

Fact Check Fridays

Episode Overview Muscle metabolism researcher Dr. Lauren Colenso-Semple joins Kristen to debunk fitness myths that are keeping women confused and away from strength training. This evidence-based conversation covers everything from cycle syncing to protein needs, with practical advice for building and maintaining muscle through perimenopause and beyond.

What You'll Learn

• Why muscle building capacity remains strong at any age and how to harness it effectively
• The science behind why cycle syncing workout programs may actually hinder your progress
• Realistic protein recommendations that don't require obsessive tracking
• How to adapt your training as recovery needs change with age
• Simple strategies for consistent strength training with compound movements

About Dr. Lauren Colenso-Semple Dr. Lauren is a muscle metabolism researcher with a psychology background who translates complex science into actionable fitness guidance. After working in business development and personal training, she pursued graduate research focusing on muscle physiology for women. She's passionate about evidence-based approaches that cut through industry confusion and help people exercise effectively throughout their lives.

Key Topics Covered

• Anabolic resistance with aging and what it really means for your workouts
• Why consistency and progression matter more than perfect programming
• The truth about protein needs for muscle building (it's less than you think)
• Recovery differences in your 40s, 50s and beyond—and how to adapt
• Starting resistance training later in life and the powerful functional benefits
• Simple workout strategies that work: compound movements, shorter sessions, regular frequency

Connect with Dr. Lauren Instagram: @drlaurencs1

Resources Mentioned Sign up for Dr. Lauren's evidence-based newsletter for weekly myth-busting fitness insights

Visit blueberrytherapy.ca for pelvic health physiotherapy in Hamilton Ontario Subscribe to The Hole Shebang Podcast Connect with us on Instagram @blueberrytherapypelvichealth

Register for the Empowered Transitions Master Class (Nov 13th 2025, 7-8:30 PM Eastern)

Connect with Jessica Caceres at Bonita Medical Aesthetics

Kristen welcomes back nurse practitioner Jessica Caceres for an in-depth conversation about perimenopause, menopause, and the collaborative care that's transforming women's health. This episode tackles the symptoms, treatments, and myths surrounding this life stage while announcing an exciting new educational opportunity.

• The real timeline for when to start monitoring hormonal changes and symptoms
• Why blood tests can't predict your menopause journey
• How estrogen decline affects your pelvic floor function
• The connection between hormones and joint pain, sleep, and brain fog
• Why vaginal estrogen is a game-changer for UTI prevention and tissue health
• How to become a better advocate for your own healthcare

Jessica Caceres, Nurse Practitioner - Specializes in women's health with a focus on perimenopause and menopause care. Jessica provides virtual consultations across Ontario and is passionate about education and evidence-based treatment for hormonal health.

• Perimenopause symptoms that start in your late 30s and early 40s
• The musculoskeletal syndrome of menopause
• Hormone replacement therapy safety and effectiveness
• The role of vaginal estrogen in preventing infections
• Collaborative care between pelvic health physiotherapy and hormone specialists
• Patient advocacy and education

Empowered Transitions Masterclass Join Kristen and Jessica for a 90-minute live educational session on November 13th 2025 from 7-8:30 PM Eastern. This interactive masterclass will dive deeper into the topics covered in this episode, plus live Q&A and downloadable resources.

Follow Jessica for evidence-based menopause information and virtual consultation availability.

Visit blueberrytherapy.ca for pelvic health physiotherapy in Hamilton and virtual consultations across Ontario. Subscribe to The Hole Shebang Podcast for more honest conversations about pelvic health, parenting, and healthy aging.

Follow The Hole Shebang on Instagram @blueberrytherapypelvichealth

The information in this podcast is for educational purposes and not intended to replace medical advice. Always consult with your healthcare provider about your individual situation.