Zane sits down with Dr. Mariza Snyder—practitioner, author, and host of Energized with Dr. Mariza—to reframe midlife for women as a window of opportunity, not a season of decline. She explains what perimenopause actually is, why so many providers miss it, and how proactive care (including lifestyle, strength training, and appropriately-timed HRT) can protect bone, brain, heart, mood, and metabolic health for the decades ahead. You’ll also hear about her upcoming book, The Perimenopause Revolution (launching October 21), which bundles training plans, recipes, and daily routines to support energy and body composition.

Why this matters: Menopause gets headlines, but perimenopause is where prevention pays off—estrogen and testosterone decline before the official 12-month mark, driving changes in bones, muscle, mood, and cardiometabolic risk. Getting ahead of it changes the next 40–50 years.

🎧 CTA: Listen now to learn how to spot perimenopause, build a plan you’ll actually follow, and use HRT as a bridge to better lifestyle—not a replacement for it.

What You’ll Learn

• Perimenopause vs. menopause—clear definitions and why there’s no single diagnostic test for peri.
• What’s happening hormonally (ovary–brain “static,” FSH/LH shouting) and why symptoms vary.
• The midlife “window of opportunity” to protect healthspan (bone, muscle, heart, brain).
• Earlier risk rises: bone loss and cardiovascular risk begin before official menopause
• HRT as a catalyst: mood, motivation, and quality of life—why gatekeeping hurts outcomes.
• Lifestyle medicine still leads (sleep, training, nutrition), with HRT as a strategic “yes-and.”

Episode Timestamps:

• 00:00 Meet Dr. Mariza & why perimenopause needs a reframe
• 02:30 Perimenopause vs. menopause—clear definitions
• 06:00 What’s happening hormonally (ovary–brain “static”)
• 10:00 Symptom patterns & why many women get misdiagnosed
• 13:30 The “window of opportunity” for bone, heart, brain, muscle
• 17:00 Testing & tracking: what to monitor (practical basics)
• 20:00 HRT 101: types, timing, and safety myths
• 24:00 HRT as a catalyst for better sleep, mood, and training
• 27:30 Strength training & protein targets in midlife
• 31:00 Metabolism & body comp: muscle over scale weight
• 34:00 Stress tools: breathwork, recovery, and nervous system care
• 37:00 Supplements vs. fundamentals: what actually moves the needle
• 40:00 Building a realistic weekly plan you’ll follow
• 43:00 Common pitfalls & how to course-correct
• 48:00 The Perimenopause Revolution: what’s inside & how to use it
• 50:00 Closing & where to find Dr. Mariza

Connect with Zane Griggs:

• 🧠 Free Plan: free40plan.com

• 📲 Instagram: @zanegriggsfitness

• 🌐 Website: zanegriggs.com

Guest Links:

Book Bonus Page with a Perimenopause Toolkit ($500 value): http://drmariza.com/book

Free Thriving In Perimenopause Survival Guide: https://drmariza.com/perimenopausesurvival

• FB: @‌drmarizasnyder: https://www.facebook.com/drmarizasnyder

• Insta: @‌drmariza https://instagram.com/drmariza

• YouTube: https://www.youtube.com/user/drmarizasnyder

• Website: https://www.drmariza.com