Better! with Dr. Stephanie
Episode: "Your Perimenopause Action Plan: Cut the BS & Do the Work"
Guest: Dr. Mariza Snyder
Date: October 20, 2025
Episode Overview
In this highly practical episode, Dr. Stephanie Estima is joined by Dr. Mariza Snyder, whom she describes as a fierce advocate for women in midlife and a trusted guide for science-backed perimenopause solutions. The conversation centers on demystifying perimenopause, moving past the “infobesity” plaguing women’s health spaces, and taking actionable, effective steps for better health during this transformative time.
Key themes include hormone shifts in perimenopause, the overlap with postpartum, the importance of movement (especially “exercise snacks”), stress management, sleep, community, and clarifying non-negotiable habits for thriving in midlife.
The episode is filled with honest anecdotes, laughs, and science—making complex physiology tangible and actionable.
Main Discussion Points & Insights
1. Perimenopause—The "It Girl" Phenomenon (00:00–05:17)
- Both doctors agree that perimenopause is experiencing a cultural “moment” as women are demanding better care and recognition after years of being dismissed or gaslit by the medical system.
- Dr. Mariza: “It is a window of vulnerability, but more importantly, a window of metabolic opportunity.” (06:13)
Memorable Quote
“Women are demanding to be heard. They’re demanding a different level of care, a gold standard of care—and that is why everyone is talking about it.”
— Dr. Mariza Snyder (00:04)
2. Dismantling Myths & Owning the Conversation (05:17–10:51)
- Many women are having kids later, leading to overlap between postpartum and perimenopausal symptoms.
- Historically, if conversation wasn’t about reproduction, women’s midlife symptoms were dismissed as just "aging".
3. Navigating Overlapping Symptoms: Postpartum vs. Perimenopause (10:51–16:46)
- Dr. Mariza shares her own intentional, late-in-life pregnancy journey (including overcoming Hashimoto's), and how postpartum and perimenopausal symptoms often blur together in women over 40.
- Tracking the menstrual cycle is crucial to distinguishing between these phases:
- Cyclical, worsening symptoms with the luteal phase can signal perimenopause.
Memorable Quote
“There’s no definitive test for perimenopause… It can be so erratic and inconsistent. It’s really hard to pinpoint.”
— Dr. Mariza Snyder (15:22)
4. The Power (and Simplicity) of Movement (19:10–26:34)
- Life “lifes”—and so Dr. Stephanie and Dr. Mariza emphasize low-barrier movement:
- Walking, exercise snacks (short, frequent bursts), yoga, mobility, dancing.
- Movement benefits: blood sugar, metabolism, stress, digestion, energy, sleep, and overall well-being.
- Individual stories show two approaches: Dr. Mariza was “back in the gym at five weeks”, Dr. Stephanie “took my sweet time.” There’s no one right path!
Actionable Takeaway
“Build your life around movement… whatever that looks like. Just move in a meaningful way.”
— Dr. Mariza Snyder (25:41)
5. Exercise Snacks: The Science & Practical How-To (26:34–35:15)
- “Exercise snacks” (mini one- to five-minute bursts like jump squats, push-ups, or lunges) are equal or superior to traditional long workouts for blood sugar, body composition, and energy.
- Dr. Mariza’s go-to: “60 jump squat buy-in”—three times daily, sometimes with weight, always based on joint & tendon feedback.
- Scattering weights and equipment around the house helps women “get it in” as life allows.
Standout Segment
Exercise snack routine:
“I do 20 jump squats per minute, so in three minutes I’ll knock out 60 jump squats—before interviews, after meals, when I hit a lull.”
— Dr. Mariza (30:04)
6. Bone, Speed, and Power in Midlife (34:24–38:17)
- Jumping, plyometric movements, and even using a weighted vest help support bone density (via impact) and preserve fast-twitch (power) muscle fibers which naturally decline with age.
- Caution: Listen to your joints—don’t overdo with weights or intensity.
Fun Exchange
“If you don’t have knees, you can’t squat. We gotta make joints and ligaments sexy!”
— Dr. Stephanie (37:56)
7. Building a Home Environment That Supports Movement (42:07–43:55)
- Normalize having weights, bikes, and mobility gear in the living space.
- Turn family rooms into wellness hubs; movement and stretching become communal family activities.
8. Stress: The “Invisible Silent Killer” (45:18–56:50)
- Chronic stress underpins and exacerbates perimenopausal symptoms, and is “built into the fabric” of modern women’s lives.
- Stress-cortisol axis impacts thyroid, insulin, cravings, sleep, mood, inflammation.
- Stress is often so normalized we stop noticing it:
“Chronic stress is like putting stuff on the stairs—you almost forget it’s there, but it’s always at the edge of awareness.”
— Dr. Stephanie (49:56)
Action Steps for Dealing with Stress
- Notice body (tightness, sighing, snapping).
- “Nothing is wrong” mantra to break problem-solver autopilot.
- Shift state: shake, jump, walk, breathe (4-7-8), connect with pets or friends.
- Bookend day with morning/evening routines as “safety signals” for the brain.
- Build and nurture community—oxytocin is a powerful stress antidote.
Notable Quote
“Oxytocin is the only hormone that can trump cortisol.”
— Dr. Mariza Snyder (55:14)
9. Community: Why We’re Wired for Connection (58:06–63:14)
- Friendships and social support aren’t a luxury—they’re a biological necessity for midlife resilience.
- Women often believe they need to “get themselves together” first. Dr. Mariza advocates starting community now; friends help us stick to health habits.
Memorable Quote
“If there was a time to double down on connection, the time is now. Loneliness increases chronic conditions, reduces quality of life, and increases mortality rates.”
— Dr. Mariza Snyder (62:40)
10. Sleep: The Million Dollar Meeting (63:14–74:31)
- Over two thirds of women struggle with sleep in perimenopause due to neuroendocrine shifts.
- Key steps:
- Prioritize sleep as a non-negotiable.
- Go to bed/wake up at the same time, 7 days a week.
- Morning sunlight, consistent routines, supplement as needed (magnesium, L-theanine, oral micronized progesterone if indicated).
- Treat bedtime like it’s as important as a major business meeting.
Notable Quote
“Gone are the days where we can just race into bed and fall asleep. Protect your sleep routine like it is a million dollar meeting, because it is.”
— Dr. Mariza Snyder (64:23)
11. Non-Negotiables: The Big Three (73:04–74:31)
-
Dr. Mariza’s:
- Sleep routine
- Meaningful movement
- Voice message friends for connection
-
Dr. Stephanie’s:
- “A cute gym outfit — directly proportional to how hard I work out!”
Action Challenge
What are your three non-negotiables in midlife? (Prompted at 77:58)
12. The Perimenopause Revolution—Dr. Mariza’s Book (75:18–77:58)
- Immediate wins, practical action steps, science, sample 5-week program, workout videos, mindset reframing, symptom tracking, lab guides, recipes, and more.
- Book bonuses and resources available at drmariza.com/book.
Book Pitch
“This book is my love letter to you… built on wins. I want you to feel like a different person in 7 to 10 days.”
— Dr. Mariza (75:18)
Notable Quotes & Moments
- "Movement is sexy." – Dr. Mariza (38:17)
- "If you reach for the jump squats instead of the snack, and you still want the snack, go for it—then you really wanted it!" – Dr. Stephanie (33:50)
- "Nothing is wrong." – Dr. Mariza’s stress-interrupting mantra (52:19)
- “We are always one thought away from doing something that serves our future self.” – Dr. Mariza (32:22)
Timestamps for Key Segments
- 00:00 – The perimenopause moment, gaslighting, and cultural change
- 10:51 – Navigating postpartum vs. perimenopause symptoms
- 26:34 – Exercise snacks: What, why, and how
- 34:24 – Bone density and power training in midlife
- 42:07 – Making the home movement-friendly
- 45:18 – Deep dive into stress and burnout
- 63:14 – Sleep’s transformation and critical strategies
- 73:04 – Non-negotiables for thriving in perimenopause
- 75:18 – The Perimenopause Revolution book preview
Flow & Tone
The episode is conversational, honest, sometimes playful, but always respectful and action-oriented. Dr. Stephanie and Dr. Mariza deliver a blend of vulnerability, scientific rigor, and down-to-earth practical advice, empowering women to stop striving for perfection and instead aim for "better."
For the Listener
If you’re feeling overwhelmed by information or lost in midlife transitions, this episode breaks things down into clear, manageable action steps—whether that’s “scattering weights all over the house,” voice memo-ing a friend, or treating your bedtime like it’s the most important meeting of the week. The message: start now, start small, and build a routine that works for you.
Show links and further resources:
Listen and take action today: there is no perfect, only better.