Peri & Pause

03/29/2026

☀️ Have you noticed you feel a little more like yourself when the sun comes out? 🤗

It’s not just in your head. 🧠

In perimenopause and menopause, your body becomes more sensitive to changes in light, sleep, and stress … and sunlight plays a bigger role than you might realize.

Here’s why the sun helps:

✨ It resets your circadian rhythm
Morning light tells your brain when to wake up and when to wind down → better sleep at night

✨ It boosts serotonin (your “feel good” chemical)
This can improve mood, motivation, and that sense of “I can handle today”

✨ It helps regulate cortisol
Which can reduce that wired-but-exhausted feeling so many midlife women describe

✨ It makes movement feel easier
Warmer muscles, less stiffness, more willingness to get outside and move your body

And when sleep, mood, and movement improve - even a little -
👉 everything starts to feel more manageable.

This is why something as simple as getting outside for 10–15 minutes in the morning can actually be therapeutic in midlife.

Not a trend. Not a hack. Just physiology. 💪🏼

If you’ve been feeling a little better these past few sunny days… now you know why ☀️

- Peri & Pause 💞

03/24/2026

✨ New Podcast Episode is LIVE ✨

GAHHHHH! I’m so excited to share this one with you. 🤗

In this episode of Peri & Pause: The Podcast, I sit down with Kristen to talk about her journey to becoming a nurse practitioner and how she found her passion for caring for women through perimenopause and menopause.

Her story is thoughtful, real, and so relatable… and it’s exactly why I’m so proud to have her as part of Peri & Pause.

We talk about:
• What led her into healthcare
• How she became interested in midlife women’s health
• Why this work matters so much to her
• What it’s really like caring for women in this season of life

This episode is a reminder that the providers you see here aren’t just trained - they’re deeply invested in this work and in YOU. 💞

🎧 Give it a listen and show Kristen some love - also on Apple Podcasts and Spotify

👇 Drop a comment or share if this resonates with you

In this episode of The Peri and Pause podcast, Jamie Gallagher launch the “Meet the Nurse Practitioner” series by introducing Kristen Nawyn, a board-certifie...

03/21/2026

This weather lately though… ☀️🌿

Longer days, sunshine, fresh air…
It makes you want to get outside, move your body, go for a run again.

But then you try… and it's just not working for ya.

😵 You’re more tired than expected
😵 Your body feels heavier
😵 The workout that used to energize you now drains you

If this is you - you are not alone. We PROMISE!

And you’re not losing motivation.

👉 Your physiology is changing.

During perimenopause:
• Hormones fluctuate
• Recovery slows
• Your body becomes more sensitive to stress

So the workouts that once felt amazing can now feel… like too much.

And if you’re eating less (intentionally or not), it’s even harder.

What your body needs now isn’t more push - it’s a shift:
✨ More fuel (especially protein)
✨ More strength, less burnout
✨ More walking, less punishment

At Peri & Pause, we help women rebuild an exercise plan that actually works for this phase of life, so you can get back to feeling strong, energized, and confident in your body again.

Our care is nuanced, individualized, and built around you - because no two women experience this the same way.

You’re not broken.
You just need a new strategy.
Come see us...we got you.

- Peri & Pause 💞

03/18/2026

✨ We are still reflecting on what an incredible experience it was to be in the presence of so many inspiring women at the Raleigh Chamber of Commerce Women’s Leadership Conference: Amplify Your Influence. 💜🩷🤍

From the moment the day began, there was a shared energy in the room - one rooted in growth, resilience, and the desire to lead with purpose. The breakout sessions were truly stellar, filled with practical insights and honest conversations that reminded us of something powerful:

💬 No matter where we are in our journey, women share many of the same challenges - both in business and in life. And there is strength in that shared experience.

📕 A special highlight was hearing Ali Ingersoll, whose message was both deeply moving and empowering. Her book, “Unbreakable-ish”, beautifully captures how life’s most profound experiences - especially the hard ones - shape us into stronger, more authentic versions of ourselves. We highly recommend it!

We were also incredibly honored to be a sponsor of this annual event. Supporting spaces that uplift, connect, and amplify women is something we believe in deeply.

💗 Here’s to continuing to grow, lead, and amplify our influence - together.

03/09/2026

Today is International Women’s Day.

And at Peri & Pause, we are reminded how honored we are to care for women during one of the most powerful transitions of life - midlife.

Every day we meet women who have spent decades caring for everyone else… and are finally learning to care for themselves.

Women asking questions.
Women learning about their bodies.
Women rediscovering their strength.

Perimenopause and menopause are natural transitions - but women deserve knowledgeable care, support, and to be truly heard during this stage of life.

To all the women navigating this journey: we see you, and we are honored to care for you. 💝

Happy International Women’s Day.

02/28/2026

What a great morning at Burn Boot Camp North Raleigh 💪✨

We’re so grateful to have been invited to spend time with such strong, driven women - answering questions, talking hormones, muscle, sleep, recovery, and all the “why does my body feel different?” moments that so many midlife women

Thank you for welcoming Peri & Pause into your space. We loved meeting each of you and supporting women who are already investing in their strength and health. 🩵🤍

If you stopped by our table - we’re so glad you did. And if you missed us, we’re always here.

Stronger. Informed. Supported. Burn Boot Camp - North Raleigh, NC

02/23/2026

Good morning ☀️ It’s Jamie 🤗
I’m so excited and honored to share this 🌸

This Wednesday at 8 a.m., I’ll be speaking inside Jes Averhart’s Second Cup Circle as part of the Reinvention Hub, and I cannot wait!

My session is called Demystifying Menopause, and we’ll be having a real, grounded conversation about what’s happening in midlife women’s bodies… and how to understand it without fear or confusion.

I’ve participated in Jes’s groups before, and she and the women in this community are truly astounding - thoughtful, driven, open, and deeply committed to growth. It’s the kind of space where reinvention doesn’t feel overwhelming… it feels possible.

Second Cup Circle is one of those beautiful midweek pauses - coffee in hand, real connection, meaningful conversation. ☕️

If you’re in a season of change - personally or professionally - I would genuinely encourage you to check out Jes’s work. She is a powerful speaker, motivator, and guide for women navigating what’s next.

You can learn more at www.jesaverhart.com

Grateful for the invitation. Grateful for this work. And always grateful for spaces where women support women. 🤍



https://www.reinventionroadtrip.com/join-reinvention-hub

Jamie is a doctoral-prepared, board certified family nurse practitioner and a Menopause Society Certified Practitioner. She is the owner and founder of Peri & Pause. She has served as a nurse practitioner in the Triangle area of North Carolina since 2009 in family medicine, urgent care and women's h...

02/21/2026

💝 Fuquay Friends… We’re Growing 😊

Our Fuquay office at Peri & Pause is ready to welcome another Nurse Practitioner to our team 🫶🏼

If you know an incredible NP - the kind who truly listens, thinks deeply, cares about women’s health, and wants to grow in women's midlife/menopause care - would you send them our way?

We care for women in perimenopause and menopause every single day. We believe they deserve better than “that’s just aging.” And we’ve worked really hard to build a space where women feel heard, educated, and respected.

But here’s what matters just as much:

We care about our TEAM the same way we care about our patients.

🌿 We protect time.
🌿 We value thoughtful practice.
🌿 We support continuing education.
🌿 We collaborate.
🌿 We build each other up.
🌿 We lead with integrity.

We’re looking for someone with a strong primary care background and women’s health experience - someone who has already started leaning into menopause care and wants to deepen that expertise.

Not just a resume.
A person.
A teammate.
A builder. 🤍

If someone comes to mind, please tag them or message us. Word of mouth has always brought us the best people....and patients. 🤗

Thank you for being part of this community and helping us grow intentionally here in Fuquay. 🌸

02/15/2026

🏈 Did y’all see that prostate cancer screening commercial during the Super Bowl last weekend? 👏 RELAX YOUR TIGHT END! 🥰

At Peri & Pause, we absolutely love caring for women - but we thought that message was stellar. It opened the door to an important conversation that too many families avoid.

Prostate cancer screening is simple. It’s a blood test. And for men over 40 - with or without a family history - it’s worth discussing with their provider. Can’t hurt, right? 🩵🩵 1 in 8 men will get this in their lifetime.

So while we’re here empowering women to take charge of their health, we’re also encouraging you to talk to the men in your life - husbands, partners, dads, brothers, friends. Ask them to get screened.

Early detection saves lives.
Start the conversation.

Tight ends everywhere can relax. Prostate cancer screening starts with a simple blood test. Find out if a PSA blood test is right for you today. Learn more a...

02/08/2026

Every single day. Let’s GOOOO! 💫

02/05/2026

🎙️ Sneak peek…

We’ve been working quietly behind the scenes on something that’s very close to our hearts.

We love caring for women one-on-one. Truly.
But we also know that every woman deserves this conversation - not just the ones who can walk through our doors.

This podcast is about empowerment.
About information that actually matters.
About helping women understand their bodies, trust themselves, and advocate for the care they deserve.

We believe changing one woman’s life matters deeply.
And we also believe that when you scale the conversation, you scale the impact.

More coming soon.
And we can’t wait to share it with you. 💗🎧