Mornings with Megan

Megan Pfiffner
  • 5.0 (25)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Exhausted? Brain foggy? Body doesn't feel like yours? Your doctor says you're "fine" but you know something's off - you're likely in perimenopause, and you're not alone. I'm Megan Pfiffner, MS, CNS and creator of the Perimenopause Matrix™. Every Wednesday, join me for coffee and a 15-minute conversation about what's happening in your body, how you're feeling, and what you can actually do about it. No overwhelm. No judgment. No "shoulds." Just science, compassion, and real support. New episodes every Wednesday morning. ☕

  1. 4D AGO

    17: What Else You’re Missing: Thyroid, Nutrients & Reading Your Body’s Patterns Part 2

    What Else You're Missing: Thyroid, Nutrients & Reading Your Body's Patterns | Part 2 Your TSH is "normal." Your CBC is fine. But you're exhausted, your hair is falling out, you can't lose weight, and you can't think straight. What's going on? In Part 1, we covered the metabolic and cardiovascular markers that shift during perimenopause. In Part 2, we're filling in the rest of the picture - because metabolic health doesn't exist in isolation. Your thyroid function, your nutrient status, and your inflammatory markers all work together. And when one piece is off, everything gets harder. IN THIS EPISODE: 00:00Understanding Perimenopause and Thyroid Health02:48The Importance of Nutritional Status05:49Common Symptoms and Lab Testing08:11Interpreting Lab Results and Patterns10:40Proactive Health Management12:57Taking Action for Better Health KEY TAKEAWAYS: ✓ TSH between 1.0-2.0 is the functional target - many women feel terrible at "normal" levels✓ Thyroid antibodies change your entire support strategy even when TSH is normal✓ Normal CBC doesn't mean adequate iron - ferritin is the most sensitive marker✓ Optimal ferritin is 45-79 ng/mL (Weatherby) - not the 15-20 conventional ranges flag✓ Ferritin, thyroid, and vitamin D show up in every single symptom cluster✓ These basics are your starting point before advanced functional testing✓ Prevention from a strong foundation beats starting treatment depleted Full Show Notes & Resources from this Episode 👉 About the Perimenopause Matrix:The Matrix is my framework for navigating perimenopause across 6 pillars: Fuel, Move, Recharge, Regulate, Connect, and Clean. But this episode isn't about optimizing all 6—it's about choosing the ONE that matters most in YOUR current reality. 🧬 Ready to stop guessing? I help women interpret their labs so they can make nutrition decisions based on data, not diet trends. 👉 Book your personalized Lab Review here 🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos. 📱 CONNECT WITH ME: Website Instagram⁠ ⁠LinkedIn ⁠Facebook ⁠Youtube You're not crazy. You're not broken. You're not alone. And you absolutely deserve to feel like yourself again. Listen to Mornings with Megan Podcast 🎧 New episodes drop every Wednesday! Apple Spotify Amazon Youtube #Perimenopause #MorningsWithMegan #PerimenopauseMatrix #WomensHealth #Menopause #HormoneHealth

    17 min

  2. FEB 11

    16: Why 'Normal' Labs Don't Mean You're Fine: Metabolic Health in Perimenopause Part 1

    Why 'Normal' Labs Don't Mean You're Fine: Metabolic Health in Perimenopause | Part 1 You're doing everything "right" but your doctor just mentioned statins. Your energy is terrible but your labs came back "normal." You can't lose weight despite no lifestyle changes. What's actually happening? In this episode, we break down the metabolic shift that happens during perimenopause - the one nobody warns you about. This isn't about your metabolism slowing down (it doesn't). This is about how estrogen decline changes the way your liver handles cholesterol and glucose, how insulin resistance develops silently, and why women catch up to men in cardiovascular disease risk faster than anyone realizes. KEY TAKEAWAYS: ✓ Women catch up to men in CVD risk by end of menopause ✓ Fasting insulin is the #1 metabolic marker to request ✓ Your liver changes how it handles cholesterol when estrogen drops ✓ Visceral fat can increase 2-3x with NO lifestyle changes ✓ You're 13x more likely to die of metabolic disease than breast cancer ✓ Prevention beats treatment - catch patterns early Download your FREE 👉 Not Just in Your Head: The Lab Guide for Women Who Know Something’s Up About the Perimenopause Matrix:The Matrix is my framework for navigating perimenopause across 6 pillars: Fuel, Move, Recharge, Regulate, Connect, and Clean. But this episode isn't about optimizing all 6 - it's about choosing the ONE that matters most in YOUR current reality. 🧬 Ready to stop guessing? I help women interpret their labs so they can make nutrition decisions based on data, not diet trends. 👉 Book your personalized Lab Review here 🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos. 📱 CONNECT WITH ME: Website ⁠⁠Instagram⁠ ⁠LinkedIn ⁠Facebook ⁠Youtube

    20 min

  3. FEB 4

    15: Fasting in Perimenopause: When to Try It (And When to Skip It)

    Intermittent fasting is everywhere - but is it right for YOUR perimenopause? In this episode, nutritionist Megan Pfiffner breaks down when fasting can be a helpful tool and when it's just adding stress to an already overflowing cup. KEY TAKEAWAYS:✓ Extended fasting can cause ½-⅔ of weight loss to be muscle (vs. ⅓ with GLP-1s)✓ You need 150-200 MORE calories during your luteal phase✓ Most fasting research is done on men or postmenopausal women✓ Exercise triggers autophagy without the fasting stress✓ Your stress cup matters more than any fasting trend About the Perimenopause Matrix:The Matrix is my framework for navigating perimenopause across 6 pillars: Fuel, Move, Recharge, Regulate, Connect, and Clean. But this episode isn't about optimizing all 6—it's about choosing the ONE that matters most in YOUR current reality. 🧬 Ready to stop guessing? I help women interpret their labs so they can make nutrition decisions based on data, not diet trends. 👉 Book your personalized Lab Review here 🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos. 📱 CONNECT WITH ME: Website⁠⁠ Instagram⁠ ⁠LinkedIn ⁠Facebook ⁠Youtube

    15 min

  4. JAN 28

    14: You Are Not Robin Berzin (And That's the Point)

    What happens when even healthcare CEOs admit they're still figuring out their own health? In this raw, honest episode, I share why comparing yourself to people 10 years ahead is sabotaging your progress—and what to do instead. Last week I spent 5 days on LinkedIn and ended up crying into my eggs. My partner had to remind me I wasn't a total failure. Sound familiar? We're all trapped in the compare-and-despair cycle, measuring our chapter 1 against someone else's chapter 10. But here's the truth: even Robin Berzin, CEO of Parsley Health, is still adjusting her approach. If she's iterating, why are we expecting ourselves to be perfect? In this episode:→ Why there is no "perfect" in perimenopause (or life)→ How to recognize when you're comparing yourself to people in completely different seasons→ Working with your inner critic ("Monica") instead of fighting her→ How to use the Perimenopause Matrix to meet yourself where you ARE, not where you "should" be→ Permission to take one small step instead of ten giant leaps About the Perimenopause Matrix:The Matrix is my framework for navigating perimenopause across 6 pillars: Fuel, Move, Recharge, Regulate, Connect, and Clean. But this episode isn't about optimizing all 6—it's about choosing the ONE that matters most in YOUR current reality. 🧬 Ready to stop guessing? I help women interpret their labs so they can make nutrition decisions based on data, not diet trends. 👉 Book your personalized Lab Review here 🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos. 📱 CONNECT WITH ME: Website⁠⁠ Instagram⁠⁠ LinkedIn⁠ Facebook ⁠ Youtube You're not crazy. You're not broken. You're not alone. And you absolutely deserve to feel like yourself again. Full Show Notes & Resources from this Episode

    11 min

  5. JAN 21

    13: What Your Digestion is Trying to Tell You in Perimenopause

    What Your Digestion is Trying to Tell You in Perimenopause Think your digestive issues are just about your gut? In this episode, we unpack why that gas, bloating, and "I can't digest salad anymore" feeling isn't just about what you eat - it's about HOW you eat and what perimenopause is doing to your stress resilience. Using the Perimenopause Matrix framework, we explore how the anxiety creep (dysregulated HPA axis) affects every stage of digestion - from your brain's ability to signal saliva production to your stomach's capacity to extract B12. This episode covers the Regulate and Fuel pillars, showing you why you can't optimize one without understanding the other. In this episode:✓ Why digestion and gut health aren't the same (and why it matters)✓ The Lucy & Ethel chocolate factory effect—your digestive conveyor belt in perimenopause✓ How modern eating habits are fundamentally at odds with digestive function✓ Why vacation is the only time you feel normal (and what that tells you)✓ The interconnected nature of the Perimenopause Matrix pillars✓ Simple practices to support digestive function starting today✓ When digestive enzymes and bitters are actually useful (and when they're band-aids) "Your digestion in perimenopause isn't faster or slower - it's just unreliable." 🧬 Ready to stop guessing? I help women interpret their labs so they can make nutrition decisions based on data, not diet trends. 👉 Book your personalized Lab Review here 🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos. 📱 CONNECT WITH ME: Website⁠⁠ Instagram⁠⁠ LinkedIn ⁠Facebook ⁠Youtube You're not crazy. You're not broken. You're not alone. And you absolutely deserve to feel like yourself again. Full Show Notes & Resources from this Episode 👉

    16 min

  6. JAN 14

    12: You're Not Broken: Why New Year's Resolutions Are Designed to Fail

    The wellness industry's "New Year, New You" model has a 50% failure rate by February 1st - and that's by design. In this episode, I'm breaking down why the system is rigged against you (especially during perimenopause) and sharing what actually works for sustainable change. In this episode:→ Why the New Year's resolution model is a profit strategy, not a personal failing → How perimenopause depletes your bandwidth (and why January 1st pressure is cruel) → The research behind "fresh starts" (you have 52 this year, not just one) → My 3-minute workout story that changed everything → Identity, environment, and support strategies that actually work → How to protect your bandwidth and create autopilot defaults This episode explores the Regulate pillar of the Perimenopause Matrix™ - protecting your nervous system and bandwidth is foundational to navigating perimenopause. 🧬 Ready to stop guessing? I help women interpret their labs so they can make nutrition decisions based on data, not diet trends. 👉 Book your personalized Lab Review here 🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos. 📱 CONNECT WITH ME: Website⁠⁠ Instagram⁠⁠ LinkedIn⁠ Facebook ⁠ Youtube You're not crazy. You're not broken. You're not alone. And you absolutely deserve to feel like yourself again. Full Show Notes & Resources from this Episode

    14 min

  7. JAN 7

    11: What to Actually Eat for Gut Health in Perimenopause (Part 2)

    Last week we talked about WHY your gut is changing in perimenopause. This week we're diving into what you can actually DO about it. In this episode, I'm giving you the practical framework for supporting your gut through perimenopause: The essential role of fiber (and why 25g/day is easier than you think)The 40 plant foods per week framework—includes tea, coffee, spices, herbs, nuts, seeds, veggies, fruits, beansBest gut-supporting foods: beans/legumes, dark leafy greens, polyphenols, fermented foodsWhat to eat less of (without demonizing any food group)How sleep, stress, and hormones affect your microbiomeMy exact antibiotic protocol: Saccharomyces boulardii + reseeding strategyWhen to take probiotics (and when to skip them)Which brands I actually recommend: Pendulum, Microbiome Labs, SeedRealistic timelines: why gut healing takes 3-6 months minimumThree quick wins you can start todayThis is the actionable follow-up to Part 1. No overwhelm, no perfection required—just clear, science-backed steps that work. Related Episodes: https://meganpfiffnernutrition.com/gut-digestive-health/why-your-gut-went-rogue-in-perimenopause-part-1/ 🧬 Ready to stop guessing? I help women interpret their labs so they can make nutrition decisions based on data, not diet trends. 👉 Book your personalized Lab Review here 🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos. 📱 CONNECT WITH ME: Website⁠⁠Instagram⁠⁠LinkedIn⁠Facebook ⁠Youtube You're not crazy. You're not broken. You're not alone. And you absolutely deserve to feel like yourself again. Full Episode Show Notes #Perimenopause #GutHealth #Microbiome #WomensHealth #Hormones #Nutrition #MorningsWithMegan #PerimenopauseMatrix

    15 min

  8. 12/31/2025

    10: Why Your Gut Went Rogue in Perimenopause (Part 1)

    If you suddenly developed bloating, food sensitivities, or digestive issues in your 40s that you never had before - you're not imagining it. Your gut microbiome is actually changing because of your hormones. In this episode, I break down the perimenopause-gut connection that nobody's talking about: How estrogen and progesterone manage your gut (and what happens when they drop)The estrobolome: bacteria that metabolize and recycle estrogenWhy gut and vaginal microbiomes are connected (the gut-vagina axis)The real reason UTIs, yeast infections, and BV became more commonHow gut health affects hot flashes, mood, sleep, and insulin resistanceWhy over-sanitizing is destroying your protective bacteriaThe critical connection between oral health and gut health in perimenopauseThis is Part 1 of our gut health series. Next week we dive into the practical protocol - what to eat, fermented foods, the 40 plant foods framework, probiotics, and my exact antibiotic protocol. Your gut isn't broken. Your perimenopause isn't in your head. Understanding what's happening is the first step. Time Stamps 00:00 Understanding Gut Health and Its Importance03:21 The Impact of Hormones on Gut Microbiome06:10 The Connection Between Gut and Vaginal Health09:29 Maintaining a Healthy Microbiome10:54 Oral Health's Role in Gut Health13:19 Practical Steps for Gut Health During Perimenopause 🧬 Ready to stop guessing? I help women interpret their labs so they can make nutrition decisions based on data, not diet trends. 👉 Book your personalized Lab Review here 🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos. 📱 CONNECT WITH ME: Website⁠ ⁠Instagram⁠ ⁠LinkedIn⁠ ⁠Facebook ⁠ You're not crazy. You're not broken. You're not alone. And you absolutely deserve to feel like yourself again. Full Episode Show Notes #Perimenopause #GutHealth #Microbiome #WomensHealth #Hormones #Nutrition #MorningsWithMegan #PerimenopauseMatrix

    14 min
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5
out of 5
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About

Exhausted? Brain foggy? Body doesn't feel like yours? Your doctor says you're "fine" but you know something's off - you're likely in perimenopause, and you're not alone. I'm Megan Pfiffner, MS, CNS and creator of the Perimenopause Matrix™. Every Wednesday, join me for coffee and a 15-minute conversation about what's happening in your body, how you're feeling, and what you can actually do about it. No overwhelm. No judgment. No "shoulds." Just science, compassion, and real support. New episodes every Wednesday morning. ☕

Information

  • Creator
    Megan Pfiffner
  • Years Active
    2025 - 2026
  • Episodes
    18
  • Rating
    Explicit
  • Copyright
    © Megan Pfiffner
  • Show Website
    Mornings with Megan