Listen
Podcasts worth your hour, guided practices for the nights you can't sleep, and quiet music for when the system is too loud. Curated, not algorithmic.
Curated, not algorithmic. Every episode is link-out, opens in your podcast app, no tracking on us.
Free for everyone, three ways to use this page
The library below is large. These three are how members actually use it, pick one and try it this week before you go theme-hunting.
Long-form audio lands differently outdoors. Walking pace stops you skipping the dense bits, and the conversation has somewhere to settle.
Try this week: Pick one episode from the perimenopause or trauma sections. Save it for a Sunday walk. No podcast app multitasking, just walk and listen.
When the body is the patient. Long-form conversations on trauma, somatic work, and the older-self practices that actually settle the system.
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The doctors or specialists going deeper than a 10-minute appointment usually allows. HRT, the brain in transition, weight, joints, the lot.
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Honest conversations about libido, long marriages, single midlife, and why the textbook doesn't fit.
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Late-diagnosed women talking to other late-diagnosed women. The crash, the masking cost, the perimenopause collision.
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Guided practices and slower episodes. Headphones in, eyes closed, give it 20 minutes.
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When hormones shift in midlife, the body responds — for trans women whose estrogen drops and for trans men and non-binary AFAB readers whose ovaries are still in the picture. Episodes that take the conversation seriously instead of skipping it.
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When you don't want to read another thing, just close your eyes and follow a voice.
Mindfulness library
Breathwork, body scans, and short resets you can do at your desk.
Most under 10 minutes. No app, no login required.
Open the libraryAudio + journaling
Pair a podcast with a journal prompt afterwards.
We recommend it after the Tara Brach RAIN episode above. Five quiet minutes after, that's it.
Open your journalThree short playlists for three different states. Open in your usual app, no account needed here.
Nervous system regulation
Slow strings & ambient
For when adrenaline is up. 60–70 BPM, no lyrics, no surprises.
Open on SpotifyFor deep sleep
Sleep soundscapes
Brown noise, rain, low-frequency drones. Loops cleanly through the night.
Open on SpotifyFocus, no vocals
Gentle focus
Lo-fi piano and acoustic. Good for one-task afternoons. No drum drops.
Open on SpotifyThese playlists are curated by Spotify, not by Nila, we just point you at the ones we've found genuinely useful for the nervous system. We don't earn anything from these links.
Why podcasts aren't graded here
From members
A podcast, audio essay, or specific episode that helped, clinical or quietly personal. Include the show, the episode title, and one line on why it mattered.
Beyond Nila
Standing recommendations beyond any one episode. The shows we'd hand a friend who wants to settle in for the long haul.
by Dr. Kelly Casperson
Urologist, sex-positive, talks about MHT and testosterone in midlife in plain language. Strong on libido and GSM.
by Selene Yeager
Active midlife women, training and recovery angles, with guests who actually research this population.
by Tracy Otsuka
Has multiple episodes on the perimenopause–ADHD collision. The hosts and guests get it from the inside.
by Dr. Megan Anna Neff and Patrick Casale
AuDHD-affirming. Not menopause-specific, but useful when the standard CBT-for-perimenopausal-anxiety advice doesn't translate.
by Dr. Deborah Lee
UK-based, oncology-aware, with episodes that name the trade-offs honestly rather than defaulting to 'no MHT, ever'.
No affiliate links. No paid placement. We update this shelf roughly every quarter.
