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Eager to Motivate
E2M Fitness Media Network
E2M Fitness Media Network
Doctor Approved - Understanding Menopause: Hormones, Sleep, Exercise, and Nutrition

Anya Wallace is a physician assistant at Companion Health. She has a background in science and completed her PA school at Wingate University. Anya specializes in functional medicine, with a focus on hormones, ADHD, and gut health. She is passionate about helping women navigate the challenges of menopause and improve their overall well-being.


In this episode, Jeff Witherspoon interviews Anya Wallace, a physician assistant at Companion Health, about menopause and how women can manage its symptoms. Anya explains the hormonal changes that occur during menopause and discusses the common signs and symptoms women may experience. She emphasizes the importance of sleep, exercise, and nutrition in mitigating these symptoms. Anya also highlights the benefits of strength training for women going through menopause and provides practical tips for improving sleep and nutrition.

Key Takeaways:

Menopause is characterized by the cessation of menstruation for 12 consecutive months, but the hormonal changes leading up to menopause can cause various symptoms.
Hot flashes, decreased sex drive, weight gain, and sleep disturbances are common symptoms of menopause.
Sleep, exercise, and nutrition are crucial for managing menopause symptoms.
Adequate sleep allows the body to recuperate and supports hormonal balance.
Strength training helps increase muscle mass, boost metabolism, and improve bone density.
Prioritizing protein, fruits, and vegetables in the diet is essential for hormonal health and overall well-being.


“Sleep is a big superpower. It’s your body and your brain’s reset button.” – Anya Wallace
“The more muscle mass you have, the more metabolism you have.” – Anya Wallace
“Protein is so important for things more than just muscle. It is also metabolism, functioning of your gut, and getting your brain to work.” – Anya Wallace

Timestamp Summary
[0:00:03] Introduction of special guest, Anya Wallace
[0:00:40] Anya’s medical background and transition into functional medicine
[0:02:31] Anya’s successful presentation on menopause at a health and fitness conference
[0:03:49] Explanation of menopause and perimenopause
[0:04:50] Hormones involved in menopause: estrogens, progesterone, testosterone