Perimenopause and Menopause: Empowering Midlife Wellness with Dr. Jessica Shepherd 

Did you know that the average woman still has 40% of her life ahead of her after menopause? What if, instead of feeling confused, lost, or past your prime, you could thrive during this time—feeling stronger, more empowered, and in control of your well-being?

In this episode of The Art of Badassery podcast, host Jenn Cassetta sits down with Dr. Jessica Shepherd, a board-certified OB-GYN and leading advocate for women’s health, to reframe the menopause experience. Dr. Shepherd shares the importance of a holistic approach, incorporating nutrition, exercise, mindset, and hormone therapy to enhance overall well-being. She also emphasizes the value of support systems, encouraging women to cultivate a trusted “board of advisors” to navigate this life stage with confidence. Most importantly, Jenn and Dr. Shepherd explore how empowerment and mindset shifts can transform menopause from a period of loss into one of personal growth and self-discovery. This conversation is a must-listen for anyone looking to embrace midlife with strength, clarity, and purpose.

Watch the episode here

Listen to the episode here

Perimenopause and Menopause: Empowering Midlife Wellness with Dr. Jessica Shepherd 

Welcome to the latest installment of the Art of Badassery podcast. In this episode, our host Jenn Cassetta, Chief Badassery Officer, welcomes the renowned Dr. Jessica Shepherd to explore the art of thriving through perimenopause and menopause. Dr. Shepherd is a board-certified OB-GYN and a leading advocate for women’s health, bringing a unique blend of personal insight and professional expertise to the table.

Dr. Shepherd emphasizes the importance of embracing change during the perimenopausal and menopausal transitions, offering a positive, empowering perspective on what can often be a daunting experience for many women. Through her health and wellness center, Sanctum Med and Wellness, Dr. Shepherd provides a comprehensive and holistic approach to women’s health, integrating traditional medical practices with alternative medicine.

Understanding Perimenopause and Menopause

During the podcast, Jenn and Dr. Shepherd delve into their personal experiences with perimenopause, sharing insights and tips for navigating the changes that come with this phase of life. Dr. Shepherd reveals her journey towards understanding and advocating for more awareness and education on menopause, highlighting a gap in the medical field that she is passionate about addressing.

Empowerment Through Education and Community

Dr. Shepherd encourages women to approach perimenopause with curiosity and compassion, fostering a supportive community where women can share and grow. She discusses the significance of empowering oneself with knowledge and creating a supportive circle of individuals who uplift and challenge you during this journey.

Strategies for a Healthy Transition

Offering practical tips, Dr. Shepherd underscores the importance of nutrition, exercise, and mindfulness in managing symptoms and maintaining overall health during menopause. Her advice includes increasing protein intake, engaging in strength training, and considering hormone replacement therapy if necessary.

Dr. Shepherd’s book “Generation M” is an essential resource for anyone looking to thrive through menopause, providing an empowering roadmap to navigate this stage of life with grace and vigor.

Takeaways from this Episode:

  1. Embrace Change with Positivity: Menopause marks a new chapter, not a decline. Embrace it with positivity and resilience, focusing on the potential for growth and self-discovery.
  2. Holistic Health Approach: Integrating nutrition, exercise, and mental wellness into daily routines can significantly ease the transition through perimenopause and menopause.
  3. Build Your Support Network: Surround yourself with supportive and informed individuals who can offer guidance and encouragement. Having a community to lean on can make a substantial difference.

Conclusion:

Dr. Jessica Shepherd is not only transforming the conversation around menopause but also the experience itself, inspiring women to embrace their journey with confidence. Whether you’re starting to notice changes in your body or seeking guidance on how to handle them, this episode is packed with valuable insights for living well through every stage of life.

For more enlightening conversations and to keep up with the latest from Jenn Cassetta, make sure to subscribe to the Art of Badassery podcast. Leave a review, and let us know your thoughts and questions for future episodes. Your journey through life deserves to be empowered and respected.

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About Dr. Jessica Shepherd

Dr. Jessica Shepherd is Chief Medical Officer at Hers. She is a board-certified OB/GYN, a women’s health, sexual wellness, and menopausal expert, the founder of Sanctum Med and Wellness, and the author of Generation M: Living Well in Perimenopause and Menopause. 

She regularly appears on Good Morning America, The Today Show, CNN, MSNBC, CBS News, educating viewers on topics including endometriosis, fibroids, sexual health, menopausal health, and healthcare disparities. She is on the Advisory Board for Women’s Health Magazine, Women’s Health.org. and the Society for Women’s Research. Dr. Shepherd earned her MD from Ross University School of Medicine and her MBA from University of Louisville. She was also previously the Director of Minimally Invasive Gynecologic Surgery at the University of Illinois at Chicago.

As a healthcare expert, she strives to educate people on their bodies and how to address their physical, sexual, emotional health in addition to the incorporation of wellness. Her passion for women’s health has allowed her to be an advocate for conditions such as endometriosis, fibroids, sexual health, menopausal health and healthcare disparities.

For more, see jessicashepherdmd.com.

Protecting Your Peace: How To Stay Grounded When the World Feels Out of Control

How do you stay grounded when the world feels chaotic?

If you’ve been feeling paralyzed or stuck in fight-or-flight mode since the start of 2025, you are not alone. From natural disasters to political turmoil and climate change, the world has been extra chaotic. That’s why it’s more important than ever to protect your peace.

In this episode of The Art of Badassery podcast, host Jen Cassetta dives into powerful strategies to help you reclaim emotional control. She explores the importance of mindfulness, setting boundaries with media consumption, and making intentional choices that align with your values. Plus, she unpacks the empowering act of “voting with your dollars” and standing firm against negativity. Tune in for a practical guide to staying grounded and unshakable in uncertain times.  

Watch the episode here

Listen to the episode here

Introduction

Welcome to today’s edition of the Art of Badassery blog. As your Chief Badassery Officer, I’m excited to share insights on maintaining peace when the world feels overwhelming. This blog explores how to master your emotions, set boundaries, and reclaim your energy.

A Year of Challenges

This year tested many of us. In Los Angeles, we began with devastating wildfires, followed by an unrelenting cycle of breaking news. Often, it feels like the world is on fire. Some may not share this perception, and to them, I say: keep this guide in your back pocket for those tougher times.

For those feeling the strain, remember you have more control over your emotions than you might believe. Today, I’m here to remind you of your power because peace is our most valuable asset. Without it, focusing on work, relationships, and goals becomes nearly impossible.

Media Consumption: A Double-Edged Sword

Let’s start with media consumption. While media outlets aim to keep us informed, they often overwhelm us with stress-inducing narratives. The constant barrage keeps us hooked, watching and fueling our own anxiety. Reducing media intake is crucial to protecting your peace. Be intentional about where you invest your energy, as it naturally follows where your focus goes.

Personally, I’ve adjusted my media habits, including removing Instagram from my phone for a time. This shift brought a remarkable increase in my energy and productivity. By managing where and how we consume media, we can regain control over our energy.

Stop Catastrophizing

Next, stop catastrophizing. It’s easy to spiral into worst-case scenarios, but remember to ask: Is this fear or fact-based? Even if based on fact, evaluate what’s within your control. Find actionable steps to contribute positively. For example, make eco-friendly choices, like opting for reusable items, to feel empowered.

Practice Mindfulness Daily

Mindfulness is key to bridging the gap between a stimulus and our reaction. It’s about choosing a wise response rather than a triggered one. Simple grounding activities, like breathing deeply or walking barefoot on the grass, can center you in the present moment.

Investing Your Energy Wisely

Understand that money is energy. Every purchase is a vote of support for producers and practices. Be discerning in your spending, supporting companies that align with your values. This practice empowers you and can lead to a more sustainable lifestyle.

Addressing Bullying Behavior

Lastly, address bullying behavior by refusing to fuel the negative energy. Decide which battles are worth your energy, and stay committed to your values. Staying grounded ensures that external negativity doesn’t destabilize your peace.

Conclusion

To close, remember that mastering emotions is key to maintaining your power in a turbulent world. With intention, you can protect your peace, focusing energy on what truly matters.

Three Key Takeaways:

  1. Limit Media Consumption
    • Reduce stress by intentionally curbing the narrative you’re exposed to daily.
  2. Stop Catastrophizing
    • Challenge worst-case scenarios by distinguishing fear from fact and acting on controllable aspects.
  3. Cultivate Mindfulness
    • Incorporate mindfulness practices to lengthen the gap between triggers and reactions, reinforcing peace.

Thank you for joining me today. Subscribe to the newsletter for updates on coaching sessions and retreats, and stay tuned for our upcoming Art of Badassery retreat in Lucca, Italy. Until then, keep reclaiming your energy and embodying badassery.

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