Ep. #630 | Support Your Brain, Sleep and Mood Through Peri/menopause

By Jenn Pike | November 9, 2026

Listen on Apple Podcasts

Listen on Spotify

In this masterclass episode, I’m diving deep into three of the most common concerns I hear from women in their 35–60s: brain function, sleep, and mood. This one’s all about the postpartum, perimenopausal, menopausal, and post-menopausal decades — and why feeling off in these areas isn’t something to “just fix” but something to understand.

What I cover:

  • Why there’s no one magic solution — and how 25+ years of clinical practice taught me that unlearning is just as important as learning
  • The real impact of social media on your attention, your symptoms, and how you interpret what your body is doing
  • Perimenopause and menopause as natural physiological transitions (not a life sentence)
  • Why the day you lose your period is not the day your symptoms end — and the miseducation around post-menopausal life
  • Sleep architecture: falling asleep vs. staying asleep vs. waking too early, and how sleep debt compounds night after night
  • Your brain’s glymphatic system — the overnight “deep clean” that only happens when you sleep
  • How estrogen and progesterone affect your brain (not just your uterus): attention, memory, mood, temperature regulation, serotonin, and dopamine
  • Blood sugar stability as the non-negotiable foundation — and why skipping meals makes everything worse
  • The connection between hormonal decline, sleep apnea risk, and mouth breathing
  • ADHD diagnoses in perimenopause: what’s really going on (hint: hormonal fluctuation is a stress test, not a sudden onset)
  • Alcohol, caffeine, and histamine: why your body may be saying “no more” 

Actionable takeaways:

  • Track your data (for free): sleep/wake times, morning light exposure, hydration, and what you eat in your first two hours
  • Morning light — get natural light in your eyes within 30–60 minutes of waking (or use a 10,000 lux light box)
  • Move your body every day — even 8 minutes counts
  • Eat enough: protein, fiber, carbs, and fat at every meal — don’t skip, don’t over-restrict
  • Create a wind-down routine: my personal routine (skincare, blue blockers, reading, sound machine, mouth tape, lights out by 9:30 PM)
  • Have a form of daily therapy — a walk, a bath, music, a book. Something that’s just for you.

Minerals & supplements I discuss:

  • Magnesium (bisglycinate + L-threonate blend) — for sleep, brain, and calm. My pick: Within Us (code JenPike20 for 20% off)
  • Creatine — 3–5g daily, with emerging research on cognitive benefits for perimenopausal/menopausal brains
  • Collagen peptides — gut lining, joint support, brain health
  • Omega-3s — cellular structure and cognitive support
  • Vitamin D — get tested, don’t guess
  • B vitamins — methylated form, especially if you’re histamine-sensitive
  • Lion’s Mane — neural regeneration; my pick: Aversia Wellness (therapeutic dosing 2–4 capsules daily)
  • Reishi — adaptogen for the nervous system, evening use
  • Potassium — critical for thyroid; don’t just chase sodium
  • Iron — nuanced, requires proper testing (not just ferritin)

Let’s dive in!

Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you’re at it, take a screenshot and tag me @jennpike to share on Instagram – I’ll re-share that baby out to the community & once a month I’ll be doing a draw from those re-shares and send the winner something special!

Click here to listen:

Apple Podcasts – CLICK HERE
Spotify – CLICK HERE

This episode is sponsored by:

  • withinUs | Use the code JENNPIKE20 at withinus.ca for a limited time to save 20% off your first order and 20% off your first subscription order
  • St. Francis | Go to stfrancisherbfarm.com and save 15% off your all your orders with code JENNPIKE15 
  • Eversio Wellness | Go to eversiowellness.com/discount/jennpike15 and save 15% off every order with code JENNPIKE15 /// not available for “subscribe & save” option

Free Resources:

Programs:

Connect with Jenn:

Have a question? Send it over to hello@jennpike.com and I’ll do my best to share helpful insights, thoughts and advice.

Posted in Podcast Episodes and tagged , , , , ,