Episode 3 - Must-Have Tips For Better And Restful Sleep With Suzy Cohen

In this episode of the Natalie Tysdal Podcast, Dr. Aleksandra Gajer joins Natalie to unpack the powerful transitions women experience through perimenopause, why so many feel like “different people” during this time, and how to truly thrive — not just survive — at every age. 00:00 – Episode intro 01:31 – Welcome to Dr. Aleksandra Gajer 01:45 – Main topic: women’s health at every age & perimenopause 02:31 – “I don’t feel like myself anymore”: early signs of perimenopause 02:55 – Changes in energy, sleep, and weight 03:30 – Inflammation, joint pain, swelling, and skin changes 04:08 – What affects perimenopause: lifestyle, genetics, or food? 04:24 – Why “eat less, move more” has harmed women 05:10 – From “cardio queens” to strength training 05:40 – Building lean muscle and focusing on nutrients, not just calories 06:02 – Natalie’s story: too much cardio and the shift to lifting 06:41 – Fear of “getting bulky” and the pressure to be smaller 07:17 – Muscle as the “currency of health” and a predictor of longevity 08:05 – Muscle mass and survival in serious illness 08:17 – VO2 max, cardio, and training for future decades 08:53 – Flipping the script: strength first, then cardio 09:00 – Metabolic health and choosing real, whole foods 09:30 – Processed foods, endocrine disr You’ll learn: • What perimenopause is, why it’s misunderstood, and the early signs to watch for • Why “eat less, move more” is a damaging myth for women’s health • The critical role of strength training for longevity, metabolism, and confidence • How to optimize nutrition and go on a “nutrient hunt” to supercharge energy • The truth about processed foods, food labels, and endocrine disruptors • The importance of high-quality proteins, including vegetarian alternatives and clean protein powders • What GLP-1 (the popular hormone) really does, why GLP-1 medications and probiotics are trending, and when they support metabolism • Why sleep and stress management are as vital as diet and exercise in menopause • How to make this transition your personal revolution — letting go of cultural expectations and embracing the next phase with strength and self-compassion Dr. Gajer also shares actionable tips for improving sleep hygiene, balancing hormones, and why even small, steady changes build real results. Discover how muscle mass, nutrient-dense eating, and holistic support can help you feel like yourself again — and even better than before. #perimenopause #menopause #womenshealth #weightlifting #nutrition #hormones #GLP1 #midlife #health #NatalieTysdalPodcast View Primary Resources & Show Notes https://www.natalietysdal.com/podcast Sign up for my newsletter written to YOU at: https://page.natalietysdal.com/newsletter Follow me here: https://www.instagram.com/ntysdalhttps://www.tiktok.com/@ntysdal https://www.facebook.com/NatalieTysdalhttps://www.natalietysdal.com/ Catch full episodes of The Natalie Tysdal Podcast here on YouTube: https://www.youtube.com/@ntysdal/featured 📺 Listen while you're on-the-go! https://podcasts.apple.com/us/podcast/the-natalie-tysdal-podcast/id1559811806 Available wherever you get your podcasts — new episodes Monday! Subscribe to the channel: https://www.youtube.com/ntysdal I am a health journalist. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, or other qualified professional. Seeking Health Vitamins and Supplements: https://crrnt.app/SEEK/NgmAZXqO Get Natalie's Newsletter: https://page.natalietysdal.com/newsletter Before you go on Camera: https://www.natalietysdal.com/mediatraining Podcast Launch Guide: https://www.natalietysdal.com/mediatraining Connect with Natalie 👉 Connect with Natalie! Website: https://www.natalietysdal.com Email: hello@natalietysdal.com Instagram: https://www.instagram.com/ntysdal/ Facebook: https://www.facebook.com/NatalieTysdal/ TikTok: https://www.tiktok.com/@ntysdal Pinterest: https://www.pinterest.com/ntysdal/ https://www.youtube.com/c/ntysdal Looka logo maker: https://looka.partnerlinks.io/us80hqy8cs8o Sign Up for Natalie’s Newsletter: https://page.natalietysdal.com/newsletter

Full Episode: https://youtu.be/c4e6hMYFD3k Natalie and Dr. Karen Shanks explore the fusion of traditional and functional medicine. Discover innovative approaches to chronic illness and holistic health in this enlightening podcast episode. #FunctionalMedicine #HolisticHealth #ChronicIllness #Podcast

full episode: https://youtu.be/kfyq6DBnL4I A dentist reveals the key to a healthy mouth: balance the good bacteria with simple, daily oral hygiene practices. Keep your smile bright and your body healthy! #OralHygiene #HealthyMouth #DentalCare #DentistTips

Follow one woman's emotional pregnancy journey, navigating challenges like high natural killer cells & a missed miscarriage. Medical interventions offer hope and lead to pregnancy! Watch the full story: https://youtu.be/UhuGknLu1e4 #PregnancyJourney #Infertility #NKCells #Miscarriage #WomensHealth

Hierarchy is essential, both in life and work. Create intentional imbalance. When working from home, put work first, then family—for the next two hours. #Prioritization #WorkLifeBalance #ProductivityTips #TimeManagement Full Episode with Amanda here: https://youtube.com/shorts/RAxYzsCX1KY?feature=share Sign up for my newsletter written to YOU at: https://page.natalietysdal.com/newsletter Follow me here: https://www.instagram.com/ntysdalhttps://www.tiktok.com/@ntysdal https://www.facebook.com/NatalieTysdalhttps://www.natalietysdal.com/ For more resources related to today’s episode, click here for the podcast episode page: https://www.natalietysdal.com/podcast Catch full episodes of The Natalie Tysdal Podcast here on YouTube https://www.youtube.com/@ntysdal/featured 📺 Listen to The Natalie Tysdal Podcast while you're on-the-go! https://podcasts.apple.com/us/podcast/the-natalie-tysdal-podcast/id1559811806 Available wherever you listen to your favorite podcasts. New episodes drop every Monday (to start your week). — Subscribe to the channel here: https://www.youtube.com/ntysdal I am a health journalist. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, or other qualified professional. Seeking Health Vitamins and Supplements: https://crrnt.app/SEEK/NgmAZXqO Get Natalie's Newsletter: https://page.natalietysdal.com/newsletter Before you go on Camera: https://www.natalietysdal.com/mediatraining Podcast Launch Guide: https://www.natalietysdal.com/mediatraining Connect with Natalie 👉 Connect with Natalie! Website: https://www.natalietysdal.com Email: hello@natalietysdal.com Instagram: https://www.instagram.com/ntysdal/ Facebook: https://www.facebook.com/NatalieTysdal/ TikTok: https://www.tiktok.com/@ntysdal Pinterest: https://www.pinterest.com/ntysdal/ https://www.youtube.com/c/ntysdal Looka logo maker: https://looka.partnerlinks.io/us80hqy8cs8o Sign Up for Natalie’s Newsletter: https://page.natalietysdal.com/newsletter

Full Episode: https://youtu.be/c4e6hMYFD3k Functional medicine digs deeper! A holistic approach tackles chronic illness by treating the whole person, not just chasing symptoms. Unlock long-term wellness! #FunctionalMedicine #ChronicIllness #HolisticHealth #WellnessJourney

Did you know inflammation & poor cellular health can sabotage egg quality & embryo implantation? Your body could be attacking potential pregnancies. Learn how to protect your fertility! Full episode: https://youtu.be/UhuGknLu1e4 #EggQuality #Fertility #Inflammation #CellularHealth

Is your relentless drive actually harming you? Amanda reveals the dark side of grit and how to break free from toxic productivity before it breaks you. #ToxicGrit #Productivity #SelfImprovement #MentalHealth Full Episode with Amanda here: https://youtube.com/shorts/RAxYzsCX1KY?feature=share Sign up for my newsletter written to YOU at: https://page.natalietysdal.com/newsletter Follow me here: https://www.instagram.com/ntysdalhttps://www.tiktok.com/@ntysdal https://www.facebook.com/NatalieTysdalhttps://www.natalietysdal.com/ For more resources related to today’s episode, click here for the podcast episode page: https://www.natalietysdal.com/podcast Catch full episodes of The Natalie Tysdal Podcast here on YouTube https://www.youtube.com/@ntysdal/featured 📺 Listen to The Natalie Tysdal Podcast while you're on-the-go! https://podcasts.apple.com/us/podcast/the-natalie-tysdal-podcast/id1559811806 Available wherever you listen to your favorite podcasts. New episodes drop every Monday (to start your week). — Subscribe to the channel here: https://www.youtube.com/ntysdal I am a health journalist. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, or other qualified professional. Seeking Health Vitamins and Supplements: https://crrnt.app/SEEK/NgmAZXqO Get Natalie's Newsletter: https://page.natalietysdal.com/newsletter Before you go on Camera: https://www.natalietysdal.com/mediatraining Podcast Launch Guide: https://www.natalietysdal.com/mediatraining Connect with Natalie 👉 Connect with Natalie! Website: https://www.natalietysdal.com Email: hello@natalietysdal.com Instagram: https://www.instagram.com/ntysdal/ Facebook: https://www.facebook.com/NatalieTysdal/ TikTok: https://www.tiktok.com/@ntysdal Pinterest: https://www.pinterest.com/ntysdal/ https://www.youtube.com/c/ntysdal Looka logo maker: https://looka.partnerlinks.io/us80hqy8cs8o Sign Up for Natalie’s Newsletter: https://page.natalietysdal.com/newsletter

Full Episode: https://youtu.be/c4e6hMYFD3k Explore resilience strategies and why rest can be so difficult. Discover the power of presence and how removing roadblocks unlocks deep healing. #Resilience #MentalHealth #SelfCare #WellnessTips

full episode: https://youtu.be/kfyq6DBnL4I Learn why brushing, flossing, and tongue scraping are key to disrupting oral biofilm. Protect your teeth and gums from harmful bacteria and maintain optimal oral health. #OralHealth #DentalCare #Brushing #Flossing #TongueScraping

Being told to ‘just relax’ when struggling? It's frustrating! High cortisol and fight-or-flight responses play a role. Radical responsibility can help! Watch the full episode https://youtu.be/UhuGknLu1e4 #Stress #Cortisol #WomensHealth #MentalHealth #HealthTips

Set clear expectations! Feed the kids, start a movie, set a timer, and tell them you're unavailable for two hours—unless someone's bleeding. Kids learn to respect boundaries when you consistently honor them. #ParentingTips #Boundaries #Kids #MomLife #ParentingHacks Full Episode with Amanda here: https://youtube.com/shorts/RAxYzsCX1KY?feature=share Sign up for my newsletter written to YOU at: https://page.natalietysdal.com/newsletter Follow me here: https://www.instagram.com/ntysdalhttps://www.tiktok.com/@ntysdal https://www.facebook.com/NatalieTysdalhttps://www.natalietysdal.com/ For more resources related to today’s episode, click here for the podcast episode page: https://www.natalietysdal.com/podcast Catch full episodes of The Natalie Tysdal Podcast here on YouTube https://www.youtube.com/@ntysdal/featured 📺 Listen to The Natalie Tysdal Podcast while you're on-the-go! https://podcasts.apple.com/us/podcast/the-natalie-tysdal-podcast/id1559811806 Available wherever you listen to your favorite podcasts. New episodes drop every Monday (to start your week). — Subscribe to the channel here: https://www.youtube.com/ntysdal I am a health journalist. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, or other qualified professional. Seeking Health Vitamins and Supplements: https://crrnt.app/SEEK/NgmAZXqO Get Natalie's Newsletter: https://page.natalietysdal.com/newsletter Before you go on Camera: https://www.natalietysdal.com/mediatraining Podcast Launch Guide: https://www.natalietysdal.com/mediatraining Connect with Natalie 👉 Connect with Natalie! Website: https://www.natalietysdal.com Email: hello@natalietysdal.com Instagram: https://www.instagram.com/ntysdal/ Facebook: https://www.facebook.com/NatalieTysdal/ TikTok: https://www.tiktok.com/@ntysdal Pinterest: https://www.pinterest.com/ntysdal/ https://www.youtube.com/c/ntysdal Looka logo maker: https://looka.partnerlinks.io/us80hqy8cs8o Sign Up for Natalie’s Newsletter: https://page.natalietysdal.com/newsletter

Full Episode: https://youtu.be/c4e6hMYFD3k Personal growth starts with presence. Healing begins with awareness. Real change takes root in this moment—not yesterday or tomorrow, but right now. #PersonalGrowth #Mindfulness #SelfImprovement #PresentMoment

When your gut's in trouble, it can trigger body-wide inflammation. Particles that shouldn't be in your bloodstream get there, and your immune system goes into overdrive. Learn more in the full episode: https://youtu.be/UhuGknLu1e4 #GutHealth #LeakyGut #Inflammation #ImmuneSystem

The happiest children aren't always the ones with perfect lunches. It's about emotional connection. Stability in just one household can make all the difference. #HappyKids #EmotionalConnection #ParentingTips #CoParenting Full Episode with Amanda here: https://youtube.com/shorts/RAxYzsCX1KY?feature=share Sign up for my newsletter written to YOU at: https://page.natalietysdal.com/newsletter Follow me here: https://www.instagram.com/ntysdalhttps://www.tiktok.com/@ntysdal https://www.facebook.com/NatalieTysdalhttps://www.natalietysdal.com/ For more resources related to today’s episode, click here for the podcast episode page: https://www.natalietysdal.com/podcast Catch full episodes of The Natalie Tysdal Podcast here on YouTube https://www.youtube.com/@ntysdal/featured 📺 Listen to The Natalie Tysdal Podcast while you're on-the-go! https://podcasts.apple.com/us/podcast/the-natalie-tysdal-podcast/id1559811806 Available wherever you listen to your favorite podcasts. New episodes drop every Monday (to start your week). — Subscribe to the channel here: https://www.youtube.com/ntysdal I am a health journalist. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, or other qualified professional. Seeking Health Vitamins and Supplements: https://crrnt.app/SEEK/NgmAZXqO Get Natalie's Newsletter: https://page.natalietysdal.com/newsletter Before you go on Camera: https://www.natalietysdal.com/mediatraining Podcast Launch Guide: https://www.natalietysdal.com/mediatraining Connect with Natalie 👉 Connect with Natalie! Website: https://www.natalietysdal.com Email: hello@natalietysdal.com Instagram: https://www.instagram.com/ntysdal/ Facebook: https://www.facebook.com/NatalieTysdal/ TikTok: https://www.tiktok.com/@ntysdal Pinterest: https://www.pinterest.com/ntysdal/ https://www.youtube.com/c/ntysdal Looka logo maker: https://looka.partnerlinks.io/us80hqy8cs8o Sign Up for Natalie’s Newsletter: https://page.natalietysdal.com/newsletter

Full Episode: https://youtu.be/c4e6hMYFD3k True healing isn't just about medicine. Acknowledge your emotions, find your purpose, and unlock a deeper level of recovery. It's about living with intention. #EmotionalHealing #PurposeDrivenLife #HolisticHealth #Wellbeing

full episode: https://youtu.be/kfyq6DBnL4I Many alcohol-based mouthwashes can actually harm your oral health. Learn the risks of harsh ingredients and find healthier alternatives. #OralHealth #Mouthwash #DentalCare #HealthyHabits

Could your gut be the missing piece in your fertility journey? Discover how root causes like gut health can impact fertility and why some IVF attempts may not work. Watch the full story: https://youtu.be/UhuGknLu1e4 #GutHealth #Fertility #IVF #RootCause #HealthJournalism