Dr. Malia Swanson

Dr. Malia Swanson Welcome! I’m a board-certified family medicine physician and a certified menopause expert with The Menopause Society. https://linktr.ee/dr_malia_swanson

I’m passionate about educating and supporting women during the perimenopause transition and beyond.

06/05/2026

When I'm working with a patient to address a disease process like chronic kidney disease, increased blood pressure, fatty liver disease, plaque/calcifiation of the arteries, or compulsive behaviors, I reach for a medication you might not expect - a microdose of GLP-1. This medication can often reduce inflammation in the body, targeting all the diseases above.

GLP-1s are not only about weight loss. I think about them as an anti-inflammatory longevity medication.

Vitamin D is crucial, but even more so during perimenopause and menopause. - Declining estrogen puts women at greater ri...
06/01/2026

Vitamin D is crucial, but even more so during perimenopause and menopause.

- Declining estrogen puts women at greater risk for reduced bone density. Vitamin D helps us absorb calcium more efficiently, improving bone health.

- It supports immune function. Low vitamin D=a less coordinated immune response, more infections, and more inflammation.

- Vitamin D helps protect against cancer. Daily supplementation is associated with a a 12–17% reduction in metastatic or fatal cancer.

- Vitamin D supports mood. Higher doses (≥2,000 IU/day) show stronger effects on depressive symptoms.

05/30/2026

Are you feeling tired, almost sedated, on progesterone? Don't give up yet!

Hormone therapy is very nuanced and not one-size-fits-all. We can titrate you slowly, change the method of delivery (for example, to topical application), or adjust the dosage, until we figure out what feels best for your body.

It's all too common for women to struggle with sleep issues during perimenopause and menopause. ⁠⁠As estrogen and proges...
05/27/2026

It's all too common for women to struggle with sleep issues during perimenopause and menopause. ⁠
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As estrogen and progesterone levels decline this can affect circadian timing and temperature regulation. Melatonin also declines with age. These sleep issues can look like night sweats, racing thoughts, restless leg syndrome, more frequent urination, and waking at night.⁠
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There are several ways we can improve the quality of our sleep during this time. Having a regular sleep routine and avoiding screens before bed can help. Menopause hormone therapy has also been shown to improve sleep quality.⁠
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05/25/2026

One of the most common questions I'm asked, as a menopause specialist, is, "does taking estrogen cause weight gain"?

The short answer is, no! The data we have shows no significant weight gain from taking estrogen.

Generally, women gain about 2lbs per year in menopause. Declining estrogen leads to an increase in belly fat- the type of fat that increases our risk of heart disease and stroke.

Estrogen doesn't melt fat, but it can help prevent additional weight gain.

05/22/2026

GLP-1 receptor agonists were designed for blood sugar. What we didn't expect? A 20% reduction in cardiovascular mortality in SUSTAIN-6 and LEADER trials — independent of weight loss. We're now seeing signals for reduced all-cause mortality, lower inflammatory markers (CRP, IL-6), and possible neuroprotection. This class of medication may be one of the most significant longevity tools we have right now.

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Yoga can be incredibly beneficial during perimenopause and menopause.Yoga can help build strength and bone density, to g...
05/19/2026

Yoga can be incredibly beneficial during perimenopause and menopause.

Yoga can help build strength and bone density, to guard against osteoporosis and maintain muscle mass as we age.

It can help relieve menopausal symptoms like hot flashes, night sweats, and poor sleep. Additionally, yoga helps support mental health by improving anxiety and boosting mood.

05/17/2026

Leucine is an essential amino acid, found in protein, that's critical for building muscle. It prevents muscle breakdown and aids in wound healing by activating the mTOR pathway, which regulates cell growth and protein production.

But leucine works like a light switch. We need to be consuming enough leucine (about 2.5g) to hit the leucine threshold and activate that trigger.

Great food sources of leucine include chicken, fish, eggs, whey, cottage cheese, and plant-based sources like tofu and edamame.

Berberine is a promising supplement, especially during perimenopause and menopause. Berberine has been used in tradition...
05/13/2026

Berberine is a promising supplement, especially during perimenopause and menopause.

Berberine has been used in traditional Chinese and Ayurvedic medicine for thousands of years.

It supports weight management by lowering fasting glucose levels and improve insulin sensitivity.

Berberine can help regulate lipid metabolism and reduce triglycerides, helping activate your body’s metabolism and keeping cholesterol in check.

It's especially effective in helping reduce the symptoms of PCOS (polycystic ovarian syndrome) - symptoms which often worsen during the hormonal shifts of perimenopause and menopause. Studies show that berberine may be even more effective for PCOS than metformin!

Finally, berberine significantly lowers C-reactive protein (CRP), TNF-alpha, and IL-6 in patients with metabolic syndrome. It also inhibits the NF-kappa B pathway and MAPK pathways, which are critical for controlling inflammation. Talk to your healthcare provider if you're curious about berberine.

05/12/2026

"Heather" is a fictional patient of mine, but her story is all too familiar. In her 20's, she could eat whatever she wanted and work out on her terms. In her 30's, she took more control of her health. But now he's in her 40's. She's noticing weight gain, night sweats, irritability, low energy, and digestive problems like bloating and constipation.

Heather's issues are caused by declining estrogen levels. We start with a solid foundation of nutrition - most women are actually under-eating during this time!

Along with nutrition, we look at hormone levels. If Heather's hormones aren't at optimal levels, she might be losing muscle and bone despite her best efforts.

Finally, we prioritize movement, using load-bearing exercise to support her strength, mobility, metabolism, and cardiac health.

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