3AM Waking, Anxiety & Brain Fog in Perimenopause: The Progesterone–GABA Fix | Dr. Carrie Jones

Waking up at 3AM with a racing heart, sudden anxiety, or unexplained weight gain—and being told it’s “just stress” or “just aging”? What if it’s actually a specific hormone shift in perimenopause…and there’s a simple way to start fixing it today? In this episode of The BeingBrigid Show, Brigid sits down with Dr. Carrie Jones, naturopathic doctor, Menopause Society Certified Practitioner, and hormone testing expert. Together, they break down why perimenopause can feel like the “zone of chaos,” what’s really driving sleep and mood changes, how blood sugar and cortisol influence hormone health, and what’s legit (or overhyped) in viral wellness trends.
What You’ll Learn In This Episode:
Why GABA declines with age—and why women get hit harder in perimenopause
The most effective non-HRT strategies to improve sleep (and 3AM waking)
How cortisol and blood sugar swings can worsen PMS, anxiety, weight gain, and insomnia
The “zone of chaos” explained and the common stages of perimenopause
Lesser-known symptoms: joint pain, frozen shoulder, itchy ears, phantom smells, gut shifts
Which wellness trends can support hormone health: lymphatic drainage, castor oil packs, seed cycling
Why alcohol suddenly affects sleep, hot flashes, and anxiety more in your 40s
HRT benefits beyond hot flashes: brain, heart, bones, mood, sleep, microbiome
Bioidentical vs synthetic hormones—what the science says about risk and side effects
Where to start with hormone and foundational lab testing (and what to do first)
Timestamps:
00:00 Introduction to Hormone Health and Perimenopause
02:49 Understanding Hormonal Imbalances
06:05 Non-HRT Interventions for Sleep and Anxiety
08:51 The Impact of Cortisol on Hormones
12:14 Navigating the Zone of Chaos: Perimenopause Stages
14:57 Identifying Symptoms of Perimenopause
17:52 The Connection Between Hormones and Gut Health
21:05 Exploring Wellness Trends: Lymphatic Drainage and More
23:52 The Role of Alcohol in Hormonal Changes
27:13 Hormone Replacement Therapy: Benefits and Risks
29:48 Understanding Bioidentical Hormones
33:00 The Importance of Hormone Testing
35:50 Blood Sugar and Hormone Health
39:02 Key Interventions for Hormonal Balance
41:52 Conclusion and Resources
Resources & Links:
+ Watch the full episode on YouTube
+ Brigid’s Website
+ Brigid’s Instagram
+ Dr. Carrie’s Free Labs ebook
+ Dr. Carrie’s Website
+ Dr. Carrie’s Instagram