In this rewind episode of the Menopause Series, I sit down with Teneika Gravely—a board-certified family nurse practitioner specializing in integrative and functional medicine—to unpack hormone balance during perimenopause and menopause. Teneika shares her personal journey with hormone testing, explains which lab panels truly matter for spotting hormone imbalances, and breaks down both natural and medical strategies—like diet tweaks for menopause, targeted supplements (magnesium, vitamin D), and hormone replacement therapy (HRT)—to help you manage hot flashes, mood swings, low libido, and more. Whether you’re just starting to notice perimenopause symptoms or have been dealing with menopause wellness challenges for a while, Teneika’s evidence-based insights on holistic women’s health, comprehensive hormone testing, and lifestyle changes will give you practical tools to advocate for your health and feel confident in midlife.

Episode Summary: If you’ve been feeling stuck, bored, or unfulfilled at work—but nothing seems wrong on the surface—this episode is for you.

In this powerful solo episode, Roni dives deep into how women in midlife can recognize when it’s time to make a career change. Whether you’re questioning your job after 40, navigating burnout, or wondering if your values still align with your role, this episode will help you get clear.

You’ll learn:

• Signs it’s time to leave a job—even if it looks “good” on paper

• How to pivot in your career during midlife without starting over

• Why feeling bored, overlooked, or out of alignment are real signals to explore

• What to do if you don’t know what you want next

• How to overcome fears about age, salary, and starting something new

Roni also shares her own personal story of leaving a toxic nonprofit job, how to trust your gut when it says “this isn’t it,” and why your skills in midlife are more transferable than you think.

If you're a woman in your 40s, 50s, or beyond wondering if it’s time for a change, this episode will leave you feeling seen—and supported.

Chapters

00:00 Recognizing the Signs of Career Transition

07:31 Reflection Questions for Career Clarity

10:11 Exploring New Opportunities in Midlife

13:14 Overcoming Fears of Career Change

15:25 Embracing Change and Moving Forward

Honorable mentions during the episode:

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In this episode of Navigating Life After 40, Roni Jai explores the emotional load of caregiving in midlife, sharing honest reflections on what it feels like to support a parent while juggling work, family, and personal growth.

She speaks candidly about the grief, stress, and unexpected shifts that come with caring for aging parents, especially for women navigating midlife transitions.

Through personal insights and gentle encouragement, Roni reminds listeners that self-care for caregivers is not a luxury — it’s a necessity. This episode is a heartfelt reminder that even when you're holding everything together, you’re not alone.

Chapters

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Honorable mentions:

30-Minute Discovery Session: FREE

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Kavita Sahai, founder of Vibes Tribe, joins Roni Jai to share how breathwork, mindfulness, and self-care help women navigate menopause, stress, and rediscover purpose in midlife. Learn practical tools to feel grounded, resilient, and empowered during life’s transitions.

Learn more about Vibes Tribe

Download the free guide: Navigating Menopause Together

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Honorable mentions:

My Fave Supplements to Manage Menopause Symptoms

30-Minute Discovery Session: FREE

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In this episode, Roni Jai dives into the impact of menopause on marriage and relationships, emphasizing the power of open and honest communication between partners. She breaks down the phases of menopause, how hormonal changes affect emotions, physical well-being, and intimacy, and shares practical strategies for discussing these changes with a spouse. Roni also provides insights into overcoming relationship challenges, improving intimacy, and fostering deeper connection and support during menopause. Listeners will learn how to take control of their menopause journey, educate their partners, and prioritize self-care while strengthening their relationships.

Chapters

00:00 Introduction to Menopause and Relationships 02:40 Understanding Menopause: Phases and Effects 14:42 Communicating with Your Partner About Menopause 17:08 Reigniting Intimacy During Menopause 20:24 Conclusion and Action Steps

Download the free guide: Navigating Menopause Together

Join the Community

Honorable mentions:

My Fave Supplements to Manage Menopause Symptoms

30-Minute Discovery Session: FREE

Save 20% using code NAVIGATE at www.blackgirlvitamins.co

Save $5 off any order using code LIFEAFTER40 at banish.com

Perimenopause can change everything—from your mood and sleep to your relationships and confidence. In this episode of Navigating Life After 40, host Roni Jai sits down with Carin Luna-Ostaseski to discuss her personal journey through perimenopause, including unexpected symptoms like panic attacks, anxiety, and brain fog.

Carin also shares how these experiences led her to create Hot or Just Me, a platform designed to support women navigating menopause. Roni and Carin dive into the struggles many women face, the lack of medical support, and why open conversations about menopause are so important.

Topics Covered:

• Signs and symptoms of perimenopause beyond hot flashes
• How perimenopause impacts mental health & relationships
• The importance of self-care and community support
• The Hot of Just Me journey

If you're navigating hormonal changes, mood swings, or just wondering if it’s "hot or just me," this episode is for you!

Chapters

00:00 Introduction to Navigating Midlife Challenges

02:18 Understanding Perimenopause and Its Symptoms

04:11 Personal Experiences with Anxiety and Panic Attacks

09:38 Navigating Healthcare: Finding Supportive Doctors

13:24 Creating a Community for Women in Midlife

18:25 Normalizing Conversations Around Menopause

24:25 Communicating with Partners About Menopause

28:22 Influence of Personal Journey on Professional Work

31:46 The Importance of Self-Care in Midlife

Honorable mentions during the episode:

My Fave Supplements to Manage Menopause Symptoms

30-Minute Discovery Session: FREE

Join the Facebook Community: Navigating Life After 40

Save 20% using code NAVIGATE at www.blackgirlvitamins.co

Save $5 off any order using code LIFEAFTER40 at banish.com

Glasses are from Vooglam

Watch full episode on YouTube

Summary

In this episode of Navigating Life After 40, Roni Jai discusses the challenges and opportunities that come with midlife transitions. She shares five essential tips for starting over, including the importance of visualization, letting go of the past, creating a flexible plan, taking intentional action, and tracking progress. Roni emphasizes the power of community and support in navigating these changes, encouraging listeners to find their tribe and lean into the strength of shared experiences.

Chapters

00:00 Navigating Midlife Transitions

02:21 Visualizing Your Next Act

05:29 The Power of Letting Go

10:57 Creating a Plan for the Future

13:54 Taking Action with Small Steps

18:02 Tracking Progress and Reflection

22:19 Finding Your Community

25:48 Recap and Special Announcement

Honorable mentions during the episode:

My Fave Supplements to Manage Menopause Symptoms

30-Minute Discovery Session: FREE

Join the Facebook Community: Navigating Life After 40

Save 20% using code NAVIGATE at www.blackgirlvitamins.co

Summary

In this episode of Navigating Life After 40, Roni welcomes back Dr. Nic, a wellness advocate and coach, to discuss the importance of self-care, rest, and the power of taking intentional pauses in life. They explore Dr. Nic's personal journey to wellness, the challenges women face in prioritizing their own needs, and practical strategies for incorporating pauses into busy lives. The conversation emphasizes the necessity of being present and the cumulative benefits of small self-care practices. In this conversation, Roni and Dr. Nic explore the importance of taking pauses in life, especially for black women in the context of recent societal changes. They discuss the different types of pauses—both big and small—and how these moments can help individuals recharge and reflect. The conversation also touches on the empowerment of black women following the recent election, emphasizing the need for self-care and reflection during turbulent times. Dr. Nic shares insights on operating with wisdom and the importance of being a positive representation for younger generations. The episode concludes with rapid-fire self-care tips, reinforcing the necessity of prioritizing one's well-being

Chapters

00:00 Introduction to Navigating Life After 40 03:04 The Importance of Self-Care and Rest 04:12 Dr. Nick's Journey to Wellness Advocacy 09:08 The Power of the Pause for Women 14:23 Understanding What Pauses Look Like 20:39 Finding Pauses in a Busy Life 28:35 Being Present in the Moment 30:43 The Power of the Pause 36:25 Empowerment and Reflection After the Election 51:16 Rapid Fire Self-Care Insights

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Here's the book mentioned during the episode: Self-Compassion