Exploring Perimenopause

In this Episode

Dr’s Cindy Hovington and Kristina Calder explore perimenopause, the hormonal transition that begins in women’s 40s and significantly impacts mental health, energy, and body composition.

• Perimenopause often starts in your 40s but can begin as early as late 30s
• Symptoms include irregular periods, insomnia, anxiety, joint pain, mood swings, and diminished stress resilience
• Declining estrogen affects the GABA-ergic system in the brain, explaining increased anxiety and mood changes
• Strength training becomes crucial during perimenopause to maintain muscle mass and metabolic health
• Most women need significantly more protein than they consume (aim for your ideal body weight in grams)
• Practical supplements include magnesium for sleep, omega-3s for inflammation, creatine for muscle and brain health
• Heart health requires special attention as declining estrogen increases cardiovascular risks

About This Week's Guest

As a dedicated research scientist, Kristina is passionate about unraveling the intricacies of human performance and potential. With a strong foundation in project design, data analysis, and predictive modeling, she excels at developing impactful solutions to complex challenges. Her journey has been enriched by experience in coaching and training others on psychometric assessments, helping individuals unlock and realize their full potential.

Collaboration fuels her creativity, and she takes pride in generating innovative ideas and translating them into tangible results. Known for her meticulous data interpretation and compelling visual storytelling, Kristina presents insights that drive meaningful action. Colleagues describe her as driven, resourceful, and consistently positive—approaching adversity with a proactive and solution-focused mindset.

Fueled by insatiable curiosity, Kristina is particularly drawn to the fields of data analytics, coaching, mentoring, and performance modeling. Her work is grounded in a deep commitment to exploring and enhancing human potential through evidence-based, human-centered strategies.