From apps to podcasts, our panelists shared their favorite resources to help women going through perimenopause and menopause.
On March 4, 2025, VPFW was proud to partner with Fettle & Fit Physical Therapy to bring Richmond women a local screening of PBS’ “The (M) Factor,” the groundbreaking documentary that aims to educate and empower women going through perimenopause and menopause, followed by a panel discussion with Richmond area menopause healthcare providers. The event aimed to empower women with menopause education and give them practical strategies for finding relief during this challenging time of life.
The panelists included VPFW providers Dr. Jennie Draper, OB/GYN (moderator), and Dr. Emily Stone, certified menopause practitioner, as well experts in pelvic floor physical therapy, mental health, and homeopathy who treat perimenopausal and menopausal women every day. Each panelist has shared their favorite resources to help women going through perimenopause or menopause find more answers, guidance, and support.
Perimenopause and Menopause Resources for Richmond Women
Resources shared by Dr. Jennie Draper, MD, OB/GYN at Virginia Physicians for Women
Podcasts:
- Hit Play not Pause, hosted by Selene Yeager, top-selling professional health and fitness writer
- Strong is a Mindset with Carrie Holland, MD, CPT
- Feel Better Live More with Dr. Rangan Chatterjee
- Metabolism Muscles and Mindset with Dr. Ali Novitsky (on Spotify or Apple Podcasts)
- Back on Track: Achieving Healthy Weight Loss with Dr. Alicia Shelly (on Spotify or Apple Podcasts)
- The Obesity Guide Podcast with Matthea Rentea MD
- Health by Heather Hirsch (also has a book below and is on Instagram)
- Sex Talks with Vanessa & Xander Marin (also a book below and on Instagram)
Books:
- Unlocking Your Menopause Type – Heather Hirsch
- Sex Talks by Vanessa & Xander Marin
- Next Level by Dr. Stacy Sims
Webpages/Blogs for accurate information:
Resources shared by Dr. Casey Smith, DPT, Doctor of Physical Therapy, Board Certified Women’s Health Clinical Specialist, and Owner of Fettle & Fit Physical Therapy:
Books:
- The Menopause Manifesto by Dr. Jen Gunter
- The New Menopause by Dr. Mary Claire Haver
Podcasts:
- Dr. Louise Newson’s podcast and balance app.
- Michelle Lyons’ Celebrate Muliebrity courses and podcast (on Apple Podcasts and Spotify)
Resources shared by Dr. Emily Stone, MD,
Certified Menopause Practitioner at Virginia Physicians for Women
Podcasts:
- “Should We All Be on Hormone Therapy?” with Professor Susan Davis, AO, Hit Play Not Pause Podcast, Episode 187
- “Weight Management During Perimenopause” OvaryActive Podcast with Dr Rebecca Dunsmoor-Su and Dr Amy Voedisch, Episode 11
- “Stength Training Basics: Your Step by Step Guide,” Strong is a Mindset Podcast, Episode 136
Information Sheets:
- The Menopause Society’s MenoNotes, written by menopause experts that provides clear, easy-to-understand explanations of important menopause-related topics.
Research article:
- “Rethinking Menopausal Hormone Therapy: For Whom, What, When, and How Long?”American Heart Association Journals, Circulation (journal) Feb 2023. Free access online.)
Resources Shared by LaSaun Dozier, LPC, Licensed Professional Counselor and Supervisor at Whole Journey Wellness
Apps:
- Calm App (for Bilateral Stimulation, Meditation, Sleep Stories, breathing exercises)
- Insight Timer App (for Breathing, Meditations, Depression/Anxiety tools)
- The Tapping Solution App (for Anxiety)
- Ope n (a breathing techniques developed by a team of neurologists)
- “Rinse” breathing exercise with Oliva O.
- “See the Unseen ft. James Blake” meditation exercise with Olivia O.
Resources Shared by Viktoriya Thompson, ND, MScN, Naturopathic Doctor at Richmond Natural Medicine
Handout:
- Checklist: 30 Plants/Week from @djblatner
Research articles:
- “American Gut: an Open Platform for Citizen Science Microbiome Research,” a study on why diversity matters for the microbiome
- “The Importance of Nutrition in Menopause and Perimenopause—A Review”
- “A systematic review on the impact of nutrition and possible supplementation on the deficiency of vitamin complexes, iron, omega-3-fatty acids, and lycopene in relation to increased morbidity in women after menopause”
- “Menopausal shift on women’s health and microbial niches” – an article about microbiome changes in menopause with good graphics is easy to understand
Podcast:
- “How Do Hormones & Nutrition Impact Weight Gain During Perimenopause?” with Pippa Campbell, ND. The Dutch Podcast, Episode 91
App:
- Healthy Minds Program – free medidation app
Finding Relief
We hope these resources help you manage the challenges that can arise during this season of life and empower you to find support. Each individual’s perimenopause and menopause experience is unique, and we encourage you to talk with your provider(s) about your specific needs. We’re here to help you find relief!
To make an appointment with a VPFW provider at one of our Richmond, VA offices, call us at 804-897-2100 or schedule an appointment online. We encourage you to learn more about our menopause management services.