The Perimenopause Brain Health Window with Mariza Snyder

The perimenopause brain health window is the topic today and the guest is Dr Mariza Snyder. We are sharing deep intel from her most recent book, The Perimenopause Revolution. Among other things I ask her about why the brain is such a hinge on which the big door of mental health and dementia swings for women… and what we can do about it. 

By the end, you’ll understand how to make the most of your perimenopause brain health window.

My Guest:

Dr. Mariza Snyder is a powerhouse advocate for midlife women, leveraging 17+ years as a practitioner, author, and speaker to spark a massive movement for women in perimenopause and beyond. With her top-rated Energized with Dr. Mariza podcast (13 million downloads) and a passionate social media audience of over 400K and 8 million monthly views, she’s a trusted guide—offering science-backed solutions for perimenopause and metabolic health.

Questions We Answer in This Episode:

• [00:01:34] Your recent book, The Perimenopause Revolution, reframes midlife. What inspired you personally to write it and what you hope women will take away?
• [00:09:38] How do overlooked neuroendocrine shifts in perimenopause affect the brain—and why does this brain change matter?
• [00:13:38] What are neurotransmitters?
• [00:17:20] What are some of the most effective strategies women can use during perimenopause to protect their brain health and support long-term cognitive function?
• [00:23:43] How can women in their 20s-30s prepare for perimenopause?
• [00:25:42] What is the decade when proactive prevention truly begins? 
  
  

The Surprising Science Behind the Perimenopause Brain Health Window

What Happens in the Brain During Perimenopause

• Women often say: “I just don’t feel like myself.”
• Perimenopause as a neuroendocrine transition.
• Early perimenopause symptoms are often brain-related, not reproductive.
• Brain reorganization: emotional shifts, irritability, poor stress tolerance, cognitive changes.

Neurotransmitters 101

• Estrogen = master regulator of the brain.
• Declines affect:
  • • Dopamine (motivation)
    • Serotonin (mood)
    • GABA (calming, sleep)
• Progesterone → allopregnanolone → GABA regulation.
• Hormone decline disrupts neurotransmitter balance → anxiety, sleep issues, low motivation, cognitive fog.

Why Exercise “Feels Different” in Perimenopause

• Women may not feel the same dopamine high from workouts.
• Leads to pushing harder → overtraining.
• Brain + metabolic shifts change exercise response.

What Women Can Do to Support Brain Health

• Track your menstrual cycle → understand your personal “normal.”
• Identify when capability vs. capacity shifts.
• Use cycle-aware self-care and communication with family.
• Early perimenopause still has predictable patterns.

Lifestyle Tools to Protect Brain Health

• Movement is crucial:
  • • Walking
    • Exercise snacks
    • Strength training
    • Movement with friends
• Social movement improves mood, reduces isolation, and supports long-term brain health.

What Younger Women Should Know (20s–30s)

• Track cycles early to know your baseline.
• Build your life around movement, not the other way around.
• Annual labs:
  • • Fasting insulin
    • Lipids
    • A1c
    • Fasting glucose
    • hs-CRP

Metabolic Health Declines Earlier Than Women Think

• Insulin resistance begins long before blood sugar markers change.
• Women become metabolically vulnerable as estrogen declines.
• Fasting insulin is essential but rarely tested unless requested.

Connect with Dr. Mariza:

• Dr. Mariza Snyder’s The Perimenopause Revolution book
• Facebook – Dr. Mariza Snyder
• Instagram – @drmariza 
• X – @drmariza
• YouTube – @drmarizasnyder
• Pinterest – Dr. Mariza Snyder
  
  

Movement Matters Most During Your Perimenopause Brain Health Window

Other Episodes You Might Like:

• Previous Episode – Why I Recommend Carbs at Night in Menopause
• Next Episode – The ONE Thing Your Menopause Fitness Routine Is Missing
• More Like This:
  • • Six Powerful Ways To Keep Your Perimenopause Brain Sharp
    • Kill Cravings and Boost Energy with Essential Oils with Dr Mariza Snyder

Resources:

• Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.
• Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Strong.
• For my brain, I use Qualia supplements! It elevates my health, energy, and performance at the cellular level.