December 8, 2025
MenoSpark - Holistic Wellness for Perimenopause and Beyond
SHOW FORMAT: SEASON 1 – EPISODE 46
This episode is for informational purposes and should not replace professional medical advice.
* Introduction
* Announcements
31 Days of FREE Resources for Menopause & Midlife:
Sign up here: https://wildsavvy.com/thrive- then click the “confirm” button in the welcome email.
Every Friday at 9 PM ET on TikTok, join me live for Love Notes—a cozy, late-night space at @the.passion.zone where we talk desire, confidence, and connection in midlife.
Submit your dedication: https://forms.gle/oDvyHqTt6Q8DeQFT8
December Theme: Reflecting on Menopause Wellness and Planning Ahead
* Topic: Sleep Disturbances: Achieving Restful Nights
Segment 1: Why Menopause Disrupts Your Sleep
Segment 2: Understanding Your Sleep Pattern
Segment 3: Three Strategies to Improve Sleep Quality
Segment 4: When Sleep Disturbances Are Sending a Message
Your Spark Action for the week.
* Closing Thoughts
RESOURCES FOR EPISODE
Your Spark Action Steps This Week
Choose ONE “Sleep Builder” and commit to it for seven nights straight:
Option 1: The 20-Minute Wind-Down Ritual
Turn your home into a calm zone.
Option 2: Protein + Fiber Bedtime Snack
Great for women who wake up hungry or anxious around 2–3 a.m.
Option 3: Warm Shower or Bath
Raises your body temperature so you cool gradually—signaling sleep.
Option 4: 4–6 Breathing
This directly lowers cortisol.
Option 5: Lights-Dimmed Hour
Your circadian rhythm loves darkness.
Option 6: Screen-Free Last Hour of the Day
Your brain needs fewer inputs—not more.
Pick one. Not three. Not five. One.
Mastery comes from consistency, not intensity.
If You Want More Support
If today’s episode hit home and you’re ready for relief beyond the podcast, there are three ways we can work together:
💠 1️⃣ THRIVE™ Menopause Coaching Experience
A six-month private program designed to rebalance your hormones, restore your energy, and relieve symptoms through personalized nutrition, movement, and mindset support.
https://menopausewellness.co/menopause-coaching/
💠 2️⃣ Menopause Appointments (30-Minute Sessions)
Think of this as a wellness-based doctor’s appointment—without the rush or dismissal. We’ll dive into your symptoms, review your habits, and create a tailored action plan for real relief.
https://menopausewellness.co/menopause-care-appointment/
💠 3️⃣ Unpause™ Menopause Wellness Audit
If you’re just starting your menopause journey, this quick and comprehensive audit identifies your biggest blockers, maps your symptom triggers, and gives you a plan to move forward.
https://menopausewellness.co/unpause-menopause-wellness-audit/
Menopause Wellness Courses:
https://menopausewellness.co/menopause-wellness-courses/
WOULD YOU LIKE TO BE A GUEST?
If you're a professional for midlife/menopause: https://forms.gle/KrQ6PrV4D2DaFQu8A
If you are a woman or a person who loves a woman who is going through menopause and would like to tell your story to others: https://forms.gle/ng82Pu9WsjTqWbXV6
CONNECT WITH ME ON THESE PLATFORMS:
TikTok: @menopausewellness.co @the.passion.zone
Instagram: @menopausewellness.co @passionzonestore
YouTube: @MenopauseWellnessHealth @PassionZoneStore
Substack: https://www.themenopausalminute.com/
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#MidlifeSleep
#Perimenopause
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#MenopauseSupport
#SleepHealth
#WomenOver40
#HormonalHealth
#CortisolAwakening
#BloodSugarBalance
#NervousSystemRegulation
#RestorativePractices
#MidlifeHealth
#HotFlashes
#NightWaking
#InsomniaRelief
#THRIVEFramework
#MenopauseWellnessCo
#SparkWellness
#AllieTheiss
#GenXWomen
#WellnessForWomen
