UPMC Health Plan is offering a new virtual series of live and recorded sessions, designed to help you navigate health changes that happen during menopause and perimenopause with clarity, confidence, and self-compassion.
If you have noticed changes in your sleep, energy, mood, or weight, or if you have symptoms like hot flashes and want practical, evidence-based support during this stage of life, you’re in the right place. Join us for the UPMC Health Plan Women's Health Series this July through May of 2027.
Each session is facilitated by health coaches, nurses, and subject matter experts who provide education, guided discussion, and simple steps you can take between meetings. You’ll focus on understanding what’s happening in your body, normalizing the transition, and building sustainable habits that support your energy, strength, sleep, and overall well-being.
Topic Schedule:
| Topic Covered During This Session | Session Date and Time |
|---|---|
| Stress Management: Find Your Calm | Tuesday, July 7, noon-1 p.m. |
| Quality Nutrition | Wednesday, Aug. 12, 11 a.m.-noon |
| Nourishing Muscle & Bone Health: Protein, Calcium, & Vitamin D | Thursday, Sept. 10, 1 p.m.-2 p.m. |
| Movement That Supports Energy & Moods Monday | Monday, Oct. 5, 10 a.m.-11 a.m. |
| Strength Training & Flexibility | Tuesday, Nov. 10, noon-1 p.m. |
| Progress Check & Reset | Wednesday, Dec. 9, 11 a.m.-noon |
| Building Healthy Sleep Habits | Thursday, Jan. 14, 1 p.m.-2 p.m. |
| Balancing Nutrition, Movement & Weight | Monday, Feb. 8, 10 a.m.-11 a.m. |
| Emotional Well-Being & Connection | Tuesday, March 9, noon-1 p.m. |
| Body Comfort, Intimacy & Pelvic Health | Wednesday, April 14, 11 a.m.-noon |
| Maintenance, Slips, & What’s Next | Thursday, May 13, 1 p.m.-2 p.m. |
The groups themselves are not recorded; recordings are done by group leaders in the days following each session. If you do not want to attend the live group sessions, you will be able to access the full library of recorded sessions.
Our next live session will focus on how stress can amplify hot flashes, sleep disruption, anxiety, and weight change especially as hormones shift. This session explains cortisol and the stress response in a simple, practical way, then helps you identify your personal triggers (physical, emotional, behavioral, and more). You’ll practice evidence-based coping tools like breathing, progressive muscle relaxation, mindfulness and meditation, and journaling.
Ready to Get Started?
Take the next step in your wellness journey by registering for Navigating Perimenopause & Menopause, UPMC Health Plan's Women’s Health Series.
Reserve your spot today. Note: To register for upcoming sessions, select the date of the session you would like to attend on the calendar.