Is it Alzheimer's or Perimenopause? 5 Ways to Protect Your Midlife Brain with Dr. Majid Fotuhi
3/2/20261 hr 7 min
Your keys aren't lost. Your mind isn't going. And no, that's not Alzheimer's. Dr. Majid Fotuhi, Adjunct Professor, Johns Hopkins University & author of The Invincible Brain, busts the biggest myth in women's brain health: that the fog, the forgetfulness, and the "wait, why did I walk in here?" moments of perimenopause are a sign of something sinister. Spoiler: they're not. And your brain? It can literally grow.
From the surprising science of how walking three times a week can give you a measurably bigger brain, to why your hearing aid might be the best thing you ever do for your memory, Dr. Fotuhi gives us proof that midlife isn't a decline — it's a new childhood. And this time, you're in charge.
Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(5:00) Why Perimenopause Causes Brain Fog
(8:00) Estrogen & How Hormones Affect Memory
(13:00) Exercise Is the #1 Pillar of Brain Health
(16:00) Exercise That Grows Your Brain
(21:00) Brain Fog vs. Alzheimer’s
(26:00) Your Genes Are Not Your Destiny
(30:00) Medications & Hearing Loss
(43:00) Beyond IQ: The 30 Forms of Intelligence
(50:00) Brain Training & Neuroplasticity
(1:01:00) The After-Party with Dr. Stephanie
Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep458
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P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.
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Clips
Transcript preview
First 90 secondsMajid Fotuhi· Guest0:00
At Johns Hopkins, we have an epilepsy unit, and some of the patients, especially kids, require surgery that removes half the brain. So these kids, nine-year-old, 10-year-olds, who have only half the brain move on to have normal life. Several studies have shown that 12 weeks of moderate to intensive exercise grows the size of hippocampus to such a high degree that you can see with naked eye on a brain MRI. There are five pillars of brain health: exercise, optimal sleep, optimal nutrition, stress reduction, and brain training. Of these five pillars of brain health, exercise is number one. My recommendation to women is that please don't waste your time worrying about Alzheimer disease and use that time to do some brain training, do a Sudoku, take a dance class, do something fun, go hiking with your friends, because that's a productive way of using your time toward having a healthier brain in the future. The frustration is when new synapses are being formed. I forget something, I repeat it. I forget something, and I repeat again, and I remember it. And, you know, I may get frustrated at it, but that's a good thing. So when you're frustrated, great. Good job. You're doing it right.
Stephanie Estima· Host1:26
[gentle music] Hello, my friends. Welcome to another