134. Dr. Jessica Shepherd: Stop the Decline: Perimenopause Strategies

Most people assume losing strength, energy, and bone health is inevitable as we age. But what if maintaining muscle, optimizing hormones, and protecting bone density were about targeting the right systems early rather than treating symptoms later?

In this episode of Extend, we sit down with Dr. Jessica Shepherd, a board-certified OB/GYN and expert in midlife health and longevity. With years of experience merging clinical medicine with functional approaches, Dr. Shepherd shares how resistance training, hormone therapy, nutrition, and modern therapies like GLP-1 medications can work together to help women thrive through midlife and beyond.

We talk about why muscle is the "organ of longevity," how bone quality and hormonal balance impact strength and metabolism, and why small, consistent lifestyle changes such as squats, grip exercises, and functional movement can have massive long-term effects. Dr. Shepherd also explores strategies to boost energy, preserve functionality, and support overall health so you can age stronger, healthier, and more resilient.

 

What We Discuss:

• (04:00) Why many physicians leave traditional medicine for longevity-focused care

• (07:50) Menopause, the WHI study, and how hormone therapy was misunderstood for decades

• (11:45) Perimenopause explained: early symptoms like brain fog, sleep disruption, and emotional changes

• (18:45) When women should start thinking about perimenopause and why conversations should begin in the late 30s

• (23:30) Patient autonomy: ruling out thyroid, mental health, stress, and nutrition before starting hormones

• (27:40) Hormones as optimization fuel for brain, bone, muscle, and metabolic health

• (30:15) Why muscle is the organ of longevity and how resistance training protects metabolism and strength

• (33:00) Bone health beyond density: early DEXA scans, bone quality, and osteoporosis prevention

• (36:30) Functional longevity tests: sit-to-stand, grip strength, farmer's carry, and real-world strength

• (39:50) Motivation and quick wins: how HRT and GLP-1 therapies can accelerate lifestyle change

• (41:15) The synergy between hormone therapy and GLP-1 medications in perimenopause

• (44:40) The future of hormone therapy: individualized delivery and integrated longevity care models

• (46:45) Creating a well space for proactive health instead of reactive disease treatment
  
  

Thank You to Our Sponsors:

Function Health: Learn more and join using my link. Visit www.functionhealth.com/drshah and use gift code DRSHAH25 for a $25 credit toward your membership.

 

Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram:@darshanshahmd

 

Learn more about Dr. Jessica Shepherd:

Instagram:  jessicashepherdmd 

Website: https://www.jessicashepherdmd.com/ 

Linkedin: Jessica Shepherd, MD, MBA, FACOG