Dr. Malia Swanson

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United States
Lafayette, CO
Dr. Malia Swanson

Welcome! I’m a board-certified family medicine physician and a certified menopause expert with The Menopause Society.

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

02/27/2026

Rhodiola, ashwaganda, and L-theanine: which supplements for anxiety actually work?⁠
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Quick guide:⁠
• Wired + exhausted? → Rhodiola⁠
• Chronic stress + poor sleep? → Ashwagandha⁠
• Acute anxiety or social stress? → L-theanine⁠
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Rhodiola = think stress resilience. Best for mental fatigue + burnout anxiety.⁠
Typical dosing: 200–400 mg in the morning. This can feel stimulating, so avoid late in the day.⁠
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Ashwagandha = more of a calming adaptogen. Helpful for chronic stress, sleep issues, and cortisol-driven anxiety.⁠
Common dosing: 300–600 mg/day of a standardized extract, often taken at night.⁠
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L-theanine = fast, gentle calm without sedation. Great for situational anxiety or when you need focus.⁠
Typical dosing: 100–200 mg, up to 2–3x/day. ⁠
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Always individualize dosing and check interactions. Supplements aren’t one-size-fits-all.⁠
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Save this for later and follow for evidence-based menopause + nervous system support.⁠
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02/25/2026

Meet our Seca body composition scanner! During menopause, body composition changes. Weight alone doesn't tell the story.

We use this technology to analyze skeletal muscle mass, BMI, body water, and more metrics.

Tracking muscle mass helps protect strength, bone, and metabolism.

Tracking fat distribution reduces metabolic risk.

Objective data. Personalized hormone care. This is menopause care-done different.

01/28/2026

Peptides, probiotics, mind-gut. I love learning from Dr Ward GI functional doc when it comes to supporting gut health as integrative physicians.

01/05/2026

Why is fiber so important?

Daily intake of 25–30g can slash your risk of chronic disease and even lower mortality.

Heart health: High fiber can reduce cardiovascular risk by 15–30% and improve blood pressure and cholesterol.

Blood sugar & weight: Fiber boosts insulin sensitivity, lowers type 2 diabetes risk by ~40%, and helps with appetite control.

Cancer prevention: Strong evidence shows fiber protects against pancreatic, colorectal, and breast cancers.

How it works: Fermented by your gut, fiber produces anti-inflammatory compounds, balances cholesterol, and supports metabolism.

Tip: Most adults only get 17–21g/day—aim for whole grains, beans, fruits, veggies, and nuts to hit 25–35g/day.

12/31/2025

Have you been wondering about the benefits of facial estrogen creams?

Estrogen face creams/masks have been studied mainly for anti-aging and adult female acne. Research shows it can increase collagen and skin thickness, particularly in sun-protected areas, and some small studies suggest it may also help improve acne with minimal side effects. While results on sun-damaged skin are mixed, and long-term safety and systemic absorption aren’t fully known, many patients find it a promising option worth exploring. Because of this, it’s best to talk with your doctor about whether facial estradiol could fit into your overall plan. Discussing frequency and dosage ensures your provider can account for it in your total estrogen exposure. With guidance, it can be used safely as part of a thoughtful approach to skin health.

12/24/2025

I’m excited to be speaking at Crushing Menopause — a two-night, high-touch, small-cohort experience for women who already understand the basics and are ready to optimize.

If you’ve attended Putting Menopause on the Map (or could basically teach it yourself), this is your next step. If you are on menopause hormone therapy or are in the process of evaluating it as a treatment option, this event is for you!
Crushing Menopause is capped at 50 women, which means real conversation, real time with experts, and a space where your story and questions actually matter.

Bring your recent blood work, prescriptions, and everything your doctor didn’t have time to answer. You’ll walk away with personalized insights and a clear plan for the next 20–30 years.

📅 January 6 & 8
📍 Kiln Boulder
💸 $190 + fees
🎟️ Tickets: https://ticketstripe.com/CrushingMenopauseJan2026

12/22/2025

Walking as exercise is underrated during perimenopause & menopause! It has so many benefits, including blood sugar regulation, weight management, mood, mental health, cardiovascular health, and potentially reduces cancer risk.⁠
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Grab a friend and go for a walk!

12/18/2025

Creatine has many benefits during perimenopause & menopause. It's one of the most well-studied and effective supplements, boosting strength, power, and overall training performance. It works by helping your cells rapidly regenerate ATP; the energy currency your muscles rely on during high-intensity activity.

Research shows it supports muscle growth, improves recovery, and enhances performance. Beyond athletics, creatine has growing evidence in muscle health, aging, mood, and brain support, including potential benefits in concussion recovery and neurodegenerative conditions.

It’s also especially helpful for vegetarians, vegans, and women, who may have lower baseline stores. Best of all, creatine monohydrate is well-tolerated, and extensively studied, with decades of research supporting its use. Talk with your doctor about whether it is a good fit for you. There are certain groups who need to be more cautious with creatine.

12/01/2025

I’m excited to be part of Crushing Menopause — a two-night, high-touch, small-cohort experience for women who already understand the basics and are ready to optimize.

If you’ve attended Putting Menopause on the Map (or could basically teach it yourself), this is your next step. If you are on menopause hormone therapy or are in the process of evaluating it as a treatment option, this event is for you!

Crushing Menopause is capped at 50 women, which means real conversation, real time with experts, and a space where your story and questions actually matter.

Bring your recent blood work, prescriptions, and everything your doctor didn’t have time to answer. You’ll walk away with personalized insights and a clear plan for the next 20–30 years.

📅 January 6 & 8
📍 Kiln Boulder
💸 $190 + fees
🎟️ Tickets: https://ticketstripe.com/CrushingMenopauseJan2026
⚠️ Only 50 seats — these will move fast.

Address

Lafayette, CO
80026

Website

http://bouldermenopause.com/

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