Navigating Menopause - How to Manage Health Risks, Feel Empowered, and Build a Midlife Wellness Plan

The MiDOViA Menopause Podcast: Dr. Cathleen Brown on Managing Menopause Health Risks - Episode #34

Published: January, 2025

Featured Physician

Cathleen M. Brown

Host

April Haberman & Kim Hart

Dr. Cathleen Brown, a board-certified OB-GYN and Medical Director at Winona, joined hosts April Haberman and Kim Hart on Episode 34 of The MiDOViA Menopause Podcast to talk about the long-term health risks of menopause that rarely make it into the conversation. Dr. Brown speaks candidly about watching her own mother's health decline while navigating her own perimenopause transition.

The conversation covers why bone density, cardiovascular health, and cognitive function all decline as estrogen levels drop. In preparation for these changes, Dr. Brown discusses what women can do, starting in their 30s and 40s, to build a strong foundation for this stage of life and beyond. She also shares practical, non-intimidating advice on resistance training, protein intake, and nutrition.

LISTEN TO THE EPISODE

Episode Details

Podcast: The MiDOViA Menopause Podcast
Episode: 34
Episode Title: Navigating Menopause: How to Manage Health Risks, Feel Empowered, and Build a Midlife Wellness Plan
Host: April Haberman and Kim Hart
Guest: Dr. Cathleen Brown
Published Date: January 24, 2025
Episode Duration: 38 minutes
Format: Audio & Video Interview
Main Topics: Menopause, Bone Health, Cardiovascular Health, Nutrition, Exercise

About The MiDOViA Menopause Podcast

MiDOViA is dedicated to changing the narrative around menopause by educating, raising awareness, and supporting women through this life stage, both at home and in the workplace. The podcast features candid conversations aimed at helping women feel informed and empowered.

In Episode 34, hosts April Haberman and Kim Hart sit down with Winona's Dr. Cathleen Brown to explore the long-term health risks tied to menopause and how women can start protecting their health well before symptoms appear.

Visit The MiDOViA Menopause Podcast.

About This Episode

Dr. Brown opens up about a personal motivation behind this conversation: watching her own mother's health decline while facing her own perimenopause transition largely unprepared, despite a career spent in women's health. She explains that estrogen plays a protective role in the body. As levels decline during menopause, long-term health risks increase, primarily bone density loss, cardiovascular disease, and cognitive decline.

The hosts and Dr. Brown also dig into what women can do now, regardless of age, to build a foundation to support their health later in life, including understanding their own menstrual cycles and bodies, incorporating resistance training without fear of "bulking up," and prioritizing protein intake as muscle mass naturally declines. Dr. Brown closes by explaining how Winona's telehealth model helps bridge gaps in access to menopause care.

Topics Covered

Why long-term health risks after menopause are rarely discussed
The connection between declining estrogen and bone density loss
Menopause and increased cardiovascular disease risk
How estrogen loss affects cognitive function and neurotransmitters
Building healthy habits in your 30s and 40s to prepare for the menopause transition
The value of learning your own body and menstrual cycle patterns
Why resistance training and weight-bearing exercise matter for bone health
Practical, low-barrier ways to add movement into daily life
Protein needs in perimenopause and menopause for muscle maintenance
Nutrition strategies, including whole foods and mindful eating
Shifting the cultural narrative around menstrual and menopausal health
Winona's telehealth model and how it bridges gaps in menopause care

Key Takeaways

Long-Term Health Risks From Menopause Are Rarely Discussed

Declining estrogen doesn't just cause hot flashes — it raises long-term risk for bone loss, cardiovascular disease, and cognitive decline. Dr. Brown explains how these risks are rarely part of the mainstream conversation about menopause.

Heart Disease, Not Breast Cancer, Is the Leading Health Risk for Women

Dr. Brown points out that while many women worry about breast cancer as they age, heart disease is actually the leading cause of death for women. A decline in estrogen levels after menopause raises cardiovascular risk.

Resistance Training Protects Bone Density and Strength

Dr. Brown encourages women to engage in weight-bearing and resistance exercise, even in small forms like using household items as weights to help build bone density and counteract the muscle and strength loss that comes with menopause.

Protein Needs Increase Significantly During Menopause

Dr. Brown shares that she personally targets around 120 grams of protein a day to maintain muscle and support fat loss. She encourages women to track their intake since protein needs are often higher than expected.

Knowing Your Own Body Is the First Step to Recognizing Perimenopause

Dr. Brown emphasizes that many women don't recognize early, subtle symptoms of perimenopause like brain fog or mood changes because they don't track their menstrual cycles or understand their own baseline physiology.

Dr. Cathleen M. Brown

Obstetrics & Gynecology

Dr. Cathleen Brown is a menopause specialist and physician with Winona. She brings a physician’s perspective to menopause, perimenopause, hormone changes, symptom care, and treatment options during midlife.

At Winona, Dr. Brown helps women better understand symptoms, health history, hormone changes, and when physician-reviewed care may be appropriate.

Meet Dr. Cathleen M. Brown