The Wellness Files with Kari Beal
Published on Apr 22, 2026, 5:29:57 PM
Total time: 00:30:11
Nisha Patel thought she was “too young” for perimenopause because her labs were normal, but her mood and body told a different story. We hear from nutrition coach, Bonnie Papajohn on how to spot the real signs, advocate for yourself, and use practical nutrition and workout tweaks to feel like you again.
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02:15 Nisha’s symptom timeline (hot flashes, mood changes) and reluctance about HRT.
03:19 Blood test “snapshot” comes back normal; self-doubt.
03:52 Meeting Bonnie; coaching support and early wins.
06:09 Health history context (IVF, hysterectomy, surrogate).
06:33 Hormone testing options: blood vs saliva/DUTCH; tracking hormones across a day.
08:11 Bonnie’s background + menopause specialization; why midlife care is changing.
10:13 Nutrition changes: eating enough, protein/fiber goals, meal planning/real-life barriers.
12:11 Sample meals + hydration; shifting toward chicken/seafood and “colorful” salads.
14:54 Inflammation + food sensitivity: journaling, trial-and-tweak (soy/dairy/grains).
16:41 Exercise changes: strength training focus, walking/low intensity vs HIIT/cortisol.
23:20 Avoiding extremes; stress management + 80/20 approach.
26:15 Advocating for yourself: don’t accept dismissal; make specific menopause appointments; find the right provider.
The Wellness Files is a health-focused podcast where we explore practical tools, research and real patient stories. We hope to inform, inspire, and connect to audiences so you can be the best version of yourself, while also asking tough questions about safety and effectiveness.