Last episode, we talked about what perimenopause feels like. This episode, we talk about what to do about it.

Dr Claudia Gray and Christy Herselman return for a practical, empowering conversation about managing this chaotic chapter—not just surviving it, but thriving. Because while there is no magic pill that replaces lifestyle, there are real, evidence-based ways to ease the burden and even reinvent yourself from the inside out.

Claudia introduces the four pillars of health for this season of life: diet, exercise, sleep, and community. On diet, she explains why our metabolic rate slows, why protein becomes more important than ever, and why refined sugar is the quiet enemy. On exercise, she makes a compelling case that it is hands down the best medicine available—and shares why strong is the new skinny. On sleep, she tackles the dreaded 3am wake-up and explains why seven to nine hours actually matters for how long we live. And on community, she reminds us of the Harvard study that found relationships are the single biggest predictor of happiness and longevity.

Throughout the conversation, Claudia returns to a central theme: management needs to be individualised. There is no one-size-fits-all approach, and what works for one woman may not work for another.

Christy reflects on how empowering it feels to realise that small changes—in food choices, in daily routines, in setting boundaries—can make a real difference.

If you are in the thick of it and wondering where to start, this episode will leave you feeling capable, not overwhelmed.

Dr Claudia Gray:

Instagram:

https://www.instagram.com/dr_claudia_gray/

Dr Claudia Gray’s Real Parenting and Paediatrics, Quivertree Publications 2025

https://www.takealot.com/dr-gray-s-real-parenting-paediatrics/PLID98849917

Christy Herselman:

Instagram:

https://www.instagram.com/thechatdurban/

Books:

https://thechat.co.za/product-category/books/