In this episode, Meredith dives into the neuroscience of perimenopause, reframing this midlife shift not as decline but as a profound, fiery transformation. She explains how fluctuating estrogen reshapes neural circuits, why brain fog and mood swings appear, and how the brain ultimately recalibrates through neuroplasticity. Rather than fragile butterflies, Meredith invites listeners to embody the volcanic power of Pele—creative, potent, and unapologetically alive.

She explores the science behind sleep disruption, from progesterone dips to circadian shifts, and shares practical tools such as breath counting, progressive relaxation, Raja yoga meditation, and yoga nidra, all shown to ease menopausal insomnia. Meredith also challenges the outdated cultural narrative that aging women become invisible, encouraging listeners to claim this stage as one of wisdom, spaciousness, and renewed purpose. She closes with an invitation to her upcoming workshop, a reminder of community, and an affirmation that the menopausal brain is not fading — it’s refocusing.

Mentioned in this episode:

• Get more peace: Micromoments of Peace (free guide): 10 simple ways to create calm and presence in your day ⁠⁠https://meriyoga.org/micromoments⁠⁠
• Free Yoga Nidra Audio Practice
• Come with me on retreat: SacredCalm Yoga + Hiking Retreat (May 2026): an immersive journey to reconnect with nature and slow time on the California coast ⁠⁠https://meriyoga.org/sacredcalm_2026⁠⁠
• WildCalm Retreats
• Becoming Her Again Workshop
• SIS Circle (collaborative workshop partners)
• Follow me on Instagram: ⁠⁠⁠@meriyogasf ⁠⁠⁠

Time Stamps:

00:00 — Why the menopausal brain is rewiring, not breaking
01:00 — Recasting perimenopause as a time of becoming
02:10 — The butterfly metaphor vs. the volcanic energy of Pele
04:00 — Brain fog, estrogen shifts, and neuroplastic adaptation
06:15 — Mindfulness as a buffer for attention, memory, and stress
08:10 — Sleep disruption: hormones, circadian rhythm, and anxiety loops
10:00 — Breath counting + progressive relaxation for returning to sleep
12:00 — Meditation research: Raja yoga and insomnia relief
13:30 — Yoga nidra as a nighttime reset
15:00 — Rewriting the cultural narrative of aging and claiming midlife power
17:00 — Invitation to the Becoming Her Again workshop & closing reflections

Scientific references:

• Mosconi, L. et al. Menopause impacts human brain structure, connectivity, energy metabolism. Sci Rep 11, 10867 (2021).

• Epperson CN, et al., Menopause effects on verbal memory: findings from a longitudinal community cohort. J Clin Endocrinol Metab. 98(9):3829-38 (2013) .

• Streeter CC, et al., Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Med Hypotheses, 78(5):571-9 (2012) .

• Portella, C.S.,et al. Meditation as an approach to lessen menopausal symptoms and insomnia in working women undergoing the menopausal transition period: A randomized controlled trial. Advances in Integrative Medicine, 8 (4), 278-284 (2021) .