In this episode, I'm breaking down what's actually happening to your hormones during perimenopause, why your old strategies might not be working anymore, and what you can do to work WITH your body instead of constantly fighting against it. We're talking about the estrogen-insulin connection, cortisol, blood sugar regulation, muscle loss, and why strength training might be one of the best investments you can make in your future health. I'm also explaining why eating less and exercising more isn't always the answer, why your years of dieting history matter, and why the scale shouldn't be your only measurement of progress. And because I don't believe in giving you information without actionable steps, I'm wrapping things up with a **30-day perimenopause challenge** you can start immediately. No hormone-balancing gimmicks. No crash diets. No fearmongering about turning 40. Just the foundations that actually matter. Timestamps 00:00 – Introduction: Perimenopause is NOT a metabolic death sentence 01:10 – The midlife reset: Why your body needs a different approach 02:22 – Belly fat, poor sleep, fatigue, and changing workout results 03:20 – Perimenopause vs. menopause: Understanding the transition 04:25 – The estrogen and progesterone roller coaster 05:35 – Why fat distribution changes during perimenopause 06:44 – Is your metabolism actually slowing down? 07:35 – Dieting history, metabolic adaptation, and maintenance calories 09:13 – The estrogen-insulin connection and insulin resistance 10:15 – Why insulin and blood sugar spikes aren't the enemy 11:00 – Cortisol, chronic stress, and glucose regulation 12:00 – The vicious cycle of poor sleep, cravings, and fatigue 13:29 – The foundations: Protein, fiber, movement, sleep, and stress 14:15 – Why muscle is your metabolic retirement account 15:05 – Strength training, progressive overload, and cardio recommendations 17:16 – Signs you're under-recovering or doing too much 17:45 – Do women over 40 actually need to eat differently? 19:25 – How much protein do you really need? 20:00 – What actually works for fat loss during perimenopause 20:40 – GLP-1 medications and why they can't replace healthy habits 21:55 – Measuring progress beyond the scale 22:25 – Sleep apnea, night sweats, alcohol, and sleep hygiene 24:17 – Hormone replacement therapy and supplement considerations 25:10 – My 30-day perimenopause challenge 26:50 – How to track your results and report back 27:15 – TeamBDN's 8th birthday and Black Friday coaching specials We're celebrating EIGHT years of TeamBDN Coaching this November, and I'm combining our birthday celebration with Black Friday to offer something special. For the first 5 women who join us this month, we're including: - A FREE initial lab package ($170 value) - A FREE gift to support your health journey, with options like a walking pad, Ninja CREAMi, wearable, or body composition scale The next 5 women will receive either the complimentary lab package OR a free gift. That's only 10 spots total, and they're first come, first served. If you're tired of guessing what your body needs and you're ready for a personalized, evidence-based approach, apply for coaching below. Apply for TeamBDN Coaching: https://thebigdaynutrition.com/application When you apply, mention this perimenopause podcast episode so I know where you came from! Find and Follow on instagram: @dr.dwyer Check out our wesbite here: TeamBDN Coaching Apply for coaching here: Book a free discovery call with me!
