The Elise Tzurkov Podcast
Welcome to the Elise Tzurkov Podcast where I help women in perimenopause and menopause thrive unapologetically from the inside out. Each week, we dive into candid conversations and expert insights designed to navigate the unique challenges of this stage of life—so you can feel stronger, more confident, and at home in your body. Let’s dive in and start thriving together!
Episodes
Insulin Resistance: What To Do About It
Unlock the secret to quieting food noise and taking controlof your cravings—by understanding one crucial factor: blood sugar regulation. If you're tired of yo-yo dieting, constant hunger, and feeling out of sync with your body's needs, this episode is your game-changer. I break down the real impact of blood sugar spikes and crashes, revealing how they directly influence cravings, mood, bod
Do You Have A Root Cause Issue That Is Holding You Back?
In this episode, I explore the often-overlooked challenges of perimenopause and menopause and why getting to the root cause of your symptoms matters more than chasing quick fixes. I share my perspective on hormone replacement therapy, theimportance of proper testing, and why understanding what's happening inside your body is critical before making decisions about your health.I also dive into h
The Biggest LIE Women Tell Themselves: I Can’t Afford it
In this eye-opening episode, I dive into the hidden struggles women face during perimenopause and menopause. Many women spend money on quick fixes and temporary solutions, but this episode reveals why investing in long-term health is the real game-changer. With family histories of type two diabetes and cardiovascular diseases looming, it's time to break the cycle. Discover how a dedicated appr
Nervous system & Mindset with Grant Dziak
Most women in midlife believe they have to suffer throughdiscomfort and stress alone — but what if the key to profound transformation isn’t adding more? It’s about pattern interrupts, physiological rewiring, and shifting your entire outlook by mastering your nervous system. Grant Dziak, a former college football player turned biohacker and nervous system expert,reveals how intentional discomfort l
THYROID: What you NEED to know
Struggling with fatigue, weight gain, brain fog, or feeling “off” in perimenopause or menopause? Your thyroid could be playing a bigger role than you think. In this episode, I break down thyroid health in a simple, actionable way — from T3 and T4 hormones to Hashimoto’s and hypothyroidism. Learn how stress, nutrition,exercise, and hormone shifts impact your metabolism, mood, and energy, and why pr
Sexual Health in Midlife
Most women think losing their libido in perimenopause andmenopause is “just part of aging” — but it doesn’t have to be. In this episode, I break down how hormonal shifts, stress, blood sugar, gut health, and lifestyle habits impact your sex drive, confidence, and connection to your body. Learn the real reasons desire changes in midlife, what most doctors miss, and the strategies that can help you
The DOPAMINE DROP: Why You've Lost Your Spark
Feeling flat, unmotivated, or unlike yourself lately? Inperimenopause and menopause, declining estrogen can directly impact dopamine — the neurotransmitter responsible for motivation, excitement, focus, and joy. In this episode, I break down the powerful connection between hormones, dopamine, mood, and energy, while sharing practical strategies to support your body through midlife changes. From pr
7 Ways You're Exhausted
Feeling exhausted? In perimenopause and menopause, fatigueisn’t just about rest — it can be hormonal, metabolic, mental, emotional, or systemic. In this episode, I break down the hidden layers of exhaustion women face, from hormone shifts and yo-yo dieting to decision fatigue and burnout. Learn how to identify your specific type of fatigue, why your body feels depleted, and what it actually takes
The BIG 4 for FAT LOSS - Part 2 to The Big 4 for Hormone Restoration
Most women in perimenopause and menopause are chasingsupplements, detoxes, and quick fixes while ignoring the real foundations of hormone health and weight loss. In this episode, I break down the four pillars that truly transform your body: nutrition, movement, sleep, and stress management. Learn why cooking more at home, strength training, improving sleep, andregulating stress can dramatically im
The BIG 4 of HORMONE RESTORATION
Most women in perimenopause and menopause are unknowingly making their hormones worse by chasing weight loss before fixing the foundation. In this powerful episode, I break down why gut health, liver function, blood sugar, and cortisol all matter more than another restrictive diet. Learn how perimenopause and menopause change the way your body responds to stress, food, and fat loss — and why suppo
FREE MASTERCLASS: How to Lose Weight Over 40 WITHOUT Using a GLP-1!
Most women in perimenopause and menopause are chasing quick fixes like GLP-1s, without fixing the real problem. The truth? Weight loss after 40 starts with your foundations: gut health, liver function, blood sugar, and cortisol. I am hosting a FREE Masterclass that will break down the simple shifts that make sustainable weight loss finally feel possible. If you’re ready for the truth and the basic
Mother's Day: The best gift you can give yourself
Most women in perimenopause and menopause think weight loss is only about eating less and trying harder. But your health impacts everything—your energy, metabolism, mood, sleep, stress, and how you feel in your body every single day. In this Mother’s Day episode, I share how small, sustainable habits like strength training, balanced nutrition, quality sleep, stress regulation, and nervous system s
How to LOSE WEIGHT without GLP-1s
Most women are sold GLP-1s as the ultimate shortcut to weight loss—especially in perimenopause and menopause. But GLP-1s don’t fix the root issues driving weight gain. Yes, they suppress appetite, but they can also lead to muscle loss, gut disruption, and a false sense of long-term success.Weight loss in perimenopause and menopause still comes down to fundamentals: a strategic calorie deficit, str
Stop lying to yourself; Nutrition is where you #@!& up
Most women in perimenopause and menopause think they’redoing everything right—yet their results say otherwise. This episode breaks down the real reason: it’s not your hormones alone, it’s the small, unaccounted habits quietly cancelling your progress. I expose the “net zero” trap, where a few bites, sips, or “healthy” snacks erase an entire week of effort. From thepopcorn story to hidden calorie b
ADHD or Perimenopause?
Most women in perimenopause are suddenly told they haveADHD—but what if it’s not ADHD at all? In this episode, I challenge the surge in midlife ADHD diagnoses, revealing how perimenopause can mimic classic ADHD symptoms like brain fog, distraction, and overwhelm. As hormones shift, yourbrain changes—but that doesn’t mean you’re broken. You’ll learn how perimenopause impacts focus, why self-diagnos
THE BIGGEST EXCUSES THAT HOLD WOMEN BACK FROM GLOWING UP
Most women in midlife aren’t stuck—they’re stalled byexcuses that feel valid but are rooted in fear, uncertainty, and self-doubt. In this episode, I break down the biggest reasons women delay transforming their health—and why “not the right time” is costing you more than you think. From money stories to needing permission, she exposes the patterns keeping youcycling through frustration and quick f
What to Expect When You Start HRT (HINT: It's NOT Weight Loss)
Hormone Replacement Therapy (HRT) is one of the most misunderstood—and often avoided—tools in perimenopause and menopause. In this episode, I break down the real experience of starting HRT, from the frustrating early phase of bloating and temporary weight gain to the long-term payoff when it’s done correctly. I challenge common fears and make a direct case for prioritizing quality of life over hes
5 Reasons NOT to work with me
In this episode of the Elise Tzurkov Podcast, I’m flipping the script with 5 reasons NOT to work with me. If you’re in perimenopause and menopause looking for quick fixes, shortcuts, or someone to save you—this isn’t it. My12-month FunctionallyFit Method is built for women in perimenopause and menopause who are ready to take ownership, commit long-term, and execute. I break down exactly who this i
Fibre: Better than Botox for Anti-aging
In this episode of the Elise Tzurkov Podcast, I break down why fibre is non-negotiable in perimenopause and menopause—and why most women still aren’t getting enough. I’m sharing 6powerful reasons fibre matters, from hormone regulation and blood sugar stability to gut health, reduced inflammation, and long-term heart protection. This isn’t just about digestion—it’s about how you feel, function, and
Is Fat Loss Harder for Career Driven Women?
In this episode, I speak directly to high-functioning women navigating perimenopause and menopause while juggling careers, family, and everything in between. After working with over 1,500 women, I’ve seen how often we sacrifice ourhealth to meet expectations—and feel guilty when we don’t. I share my own journey through career pressure, motherhood, and identity shifts, and why your health can’t sta
Summer is coming...how to prepare NOW!
Perimenopause and menopause don’t mean starving yourself into summer shape. In this episode, I break down why extreme dieting backfires—and what actually works. From hitting 100g of protein daily to balancing carbs, fats, and movement, I share a smarter, sustainable approach to feeling strong, lean, and in control. If you’re tired of cutting calories, chasing trends, and still feeling stuck, this
Why is SKINNY "Back"?
Is “skinny” really the goal — or just another toxic trend?In this raw, no-BS episode, I break down the dangerous return of ultra-thin ideals and the rise of hidden weight loss tactics, including the misuse of GLP-1 drugs. I exposes the gap between what influencers show and what’s actually happening behind the scenes — and why it’s impacting women in perimenopause and menopause the hardest.If you’v
Client Stacie's Mid Life GLOW UP!
What if perimenopause wasn’t the beginning of decline—but your turning point?In this powerful episode of the Elise Tzurkov Podcast, Stacie shares how she went from feeling broken to reinventing herself. She lost weight, but more importantly rebuilt her mindset and belief in herself and her capabilities. Through the FFWE Method, she didn’t just change her habits—she reclaimed her confidence, streng
Is Cardio BAD Over 40?
Most women in perimenopause and menopause have been told cardio is either the enemy or the solution—but the truth is smarter, not harder. In this episode, I breakdown how extreme approaches—overtraining or avoiding cardio—backfire on yourhormones, metabolism, and fat loss. Instead, I reveal how strategic, moderate cardio supports your heart, reduces stress, and helps you lean out without triggerin
Why We Guarantee Results: Weight Loss in Perimenopause and Menopause
Most women in perimenopause and menopause feel like their body is working against them—energy drops, weight creeps up, and confidence fades. But the solution isn’t more restriction or harder workouts.My FunctionallyFit Method™ is a proven system designed to restore your hormones first—so fat loss, energy, and confidence follow naturally. Through three strategic phases—hormonal renewal, fat loss ac
Why a gym membership won't be enough
In this episode, I break down why gym memberships—and even hiring a personal trainer—doesn’t guarantee results. Showing up isn’t the magic; it’s what you do in the other 23 hours that truly shapes progress. I dive into the difference between training and realcoaching, and how building daily habits changes everything. If the gym alone isn’t cutting it, maybe it’s time for a smarter approach – coac
The Secret of the Top 1%
In this episode, I break down the mindset that separates the top 1% from everyone else: the ability to take action even when it’s inconvenient, uncomfortable, or imperfect. Especially during perimenopause and menopause, when hormones, fatigue, and emotions can feel unpredictable, progress comes from consistency—not perfect conditions.You’ll learn why your mind constantly looks for excuses, how to
7 Day Functional Flush: Reset Hormones: Reclaim Energy
You’re not lazy. You’re not broken. You’re hormonal. Perimenopause puts your liver, gut and blood sugar systems under enormous pressure – and when they buckle, your symptoms skyrocket. Most programs treat the symptoms. We go after the root.Each day has a purpose from Day 1, where we stabilize blood sugar to Day 7 where we focus on integration and ritual. We also give you a meal plan, foods to
NO is a skill you develop
Saying no isn’t a personality trait—it’s a skill. And like any skill, it improves with practice. In this episode, I explore why so many women struggle to set boundaries and how learning to say no can dramatically increase confidence, self-respect, and personal clarity. If declining requests feels awkward or uncomfortable, you’re not alone. I break down why that discomfort exists, thecommon habits
Why Networking is Keeping You Fat
Most ambitious women don’t realize the very environments that elevate their careers are quietly sabotaging their health. In this powerful episode, I expose how networking dinners, travel, cocktails, and “just this once” indulgences create the slow,cumulative weight gain so common in your 40s and 50s.I break down the subtle habits that derail progress—and the simple shifts that protect it. You’ll l
If You Can't Do It For A Lifetime, Don't Do It For Day
Most weight loss advice is flawed – you’re told to give upyour favourite foods forever. But what if the real secret to lasting change isn’t restriction, but flexibility? Restrictive diets don’t work and the key to lasting weight loss is creating sustainable habits. The biggest enemy to lasting change is often your own self-imposed limits. Why settle for temporary limits when lasting change is
3 Hard Truths About WEIGHT LOSS Management
Most women underestimate how long real weight loss in perimenopause and menopause actually takes—and rushing it can cost you months (or years). After working with 1,800+ women through perimenopause and menopause, I’m sharing the truths no one talks about.Weight loss in perimenopause isn’t a 90-day sprint. Menopause isn’t a crash diet phase. Hormones shift. Metabolism adapts. Quick fixes only fuel
How Kaela Dropped 30 Pounds
Most women underestimate what’s possible in midlife – until they start transforming themselves from the inside out. Kaela’s journey from feeling exhausted and heavy to climbing mountains at 57 is a game changer, proving that its’ never too late to reinvent your strength, health and confidence. Kaela shares the pivotal moments as a Functionally Fit with Elise client, who started her journey feel
Remeet Elise (it's been a while)
In this episode, I reintroduce myself—not just as a coach,but as a woman shaped by resilience, reinvention, and relentless curiosity about women’s health. From growing up in a fitness-driven family to navigating my son’s type 1 diabetes diagnosis, my path led me from corporate fitness to building a movement for women in perimenopause and menopause. My own hormone struggles, HRT journey, and deep c
Is BIRTH CONTROL a Suitable Treatment in PERIMENOPAUSE?
Hormonal birth control is often prescribed as a quick fix—but in perimenopause, it may be masking the real problem and making symptoms worse. In this eye-opening episode, I break down how birth control can hide hormone imbalances, disrupt your body’s natural rhythm, and fuel weight gain, skin issues, mood swings, and cycle chaos.I share my personal journey off the pill and explain why so many wome
Slow Down to Speed Up
In this snack sized episode, I share the transformative powerof slowing down to speed up. Discover how embracing a slower pace can lead to better health, productivity and overall well-being, especially during perimenopause. Tune in for practical tips and personal insights that encourage you to put down the rush and pick up a more mindful approach to life. Don’t miss this empowering conversation
How to Moderate the Middle
Swinging between restriction and overindulgence is exhausting – and it sabotages your weight loss efforts, especially duringperimenopause. The real game-changer? Learning how to moderate the middle, so you can enjoy life without guilt or deprivation. In this episode I discuss how to create sustainable habitsusing practical strategies. Small adjustments can make a big change – this isn’t about p
Why Chat Won't Get You What You Want
Most women in perimenopause and menopause think they need a better plan. They don’t. They need a different identity.In this episode, I break down why relying on AI tools like ChatGPT can only take you so far. Prompts, meal plans, and workouts don’t change the beliefs, patterns, and self-trust driving your decisions. And without that shift, nothing sticks.You’ll learn why AI isn’t your coach, what
Over 100 Episodes; What I’ve Learned So Far
After a year of podcasting, I want to share what I’ve learned—especially for women navigating perimenopause and menopause. My hope is that these lessons make your journey a little easier… or at the very least, remind you that you are notalone.So what’s the biggest barrier to thriving in midlife?It’s the story we tell ourselves about what we’re capable of—and how often we downplay, dismiss, or forg
5 Signs You're in Perimenopause
Perimenopause doesn’t start with hot flashes — it starts with confusion.In this episode, I break down 5 subtle signs you’re already in perimenopause (even if no one has told you yet). If your body feels unfamiliar … what if this isn’t failure — but a phase you were never taught to navigate?FUNCTIONALLY FIT METHODNewsletter:FunctionallyFitwithElisehttps://functionallyfitwithelise.kit.com/functional
The Time Tax That Might Kill You
If you’ve been saying “I’ll start later” when it comes to your health, this is your wake-up call. As women in perimenopause and menopause, our time and energy hit differently — andpretending otherwise keeps us stuck.In this episode, I’m having an honest conversation about time, energy, and money and how reframing these choices can help you lose weight, improve body composition, balance hormones,
My Secret Detox Combo - Castor Oil & Dry Brushing
In this episode, I break down the why and how of two simple,affordable self-care practices: dry brushing and castor oil packs. These gentle rituals may seem small, but when done consistently, they can have a powerful impact on your overall health and wellbeing.If you’re a woman navigating perimenopause or menopause, this one’s especially for you. Hormonal shifts can feel overwhelming, but the lit
15 Lessons on My Birthday
As I turn 47, I can honestly say this—I truly love myself and my life.That didn’t happen overnight. It came from years of learning, unlearning, and growing through seasons that stretched me in ways I didn’t expect.Today, I want to share 15 lessons that helped me become more grounded, more confident, and more compassionate with myself.If you’re in perimenopause or menopause and feeling a little los
When NOT to Listen to your Doctor
I’m not a doctor—and I’m grateful for the care mine hasgiven me. But even good doctors aren’t always right for you. I’velearned there’s a fine line between trusting medical expertise and trusting your own instincts. In this video, I share how to recognize that moment, when it’s okay to speak up, question the advice, or even find a new doctor. So how do you know when following orders helps… and whe
Buffer VS Trigger Foods
Buffer foods vs. trigger foods—do you know the difference, and could it be the missing piece in your weight-loss journey?In this episode, I break down exactly what buffer foods are, what trigger foods are, and how identifying yours can help you feel more in control, and stop the cycle of frustration.If you’re in perimenopause or menopause and struggling with weight loss, it’s not about willpower—i
Weight Loss VS Body Composition
Weight gain can feel like it comes out of nowhere—especially in perimenopause and menopause. In this episode, we break down the real difference between weight loss and body recomposition, and why choosing the right approach matters more than ever during perimenopause and menopause. I explain what each goal actually looks and feels like, the time frame involved, and the level of commitment required
WHY YOU'RE HUNGRY (AND WHAT TO DO)
If you’re in a calorie deficit, hunger is part of the deal. At first, you may have to sit with it—but over time, your body adapts. In this episode, we talk about what to do when that hunger comes back and how to handle it without extremes. I break down the difference between true hunger and appetite, share practicalstrategies to set yourself up for success, and explain how to find the “middle grou
2026 Goal Setting
In this milestone 100th episode, I’m celebrating by doingsomething a little unexpected—talking honestly about goal setting. I’ll be real: I don’t love setting goals. In this episode, I explain why, what’s actually worked for me, and how I approach goals in a way that leads to real growth and consistency. Using this podcast’s journey as an example, we’ll break down how success doesn’t come from one
4 Health Beliefs I Let Go Of
What if some of the things you were so sure about… weren’t actually true?In this episode, I’m unpacking beliefs I once stood by—and why I see them differently now. From how much protein you really need, to daily step counts, the “more is better” mindset, and even cold plunges, this is an honest conversation about learning, unlearning, and growing.Because growth isn’t about being right forever—it’s
Alcohol + Perimenopause (Repost)
Does alcohol affect you differently in perimenopause? Should you quit drinking altogether? Or is just about balance? Let's find out...!FUNCTIONALLY FIT METHOD: https://functionallyfitwithelise.com/functionallyfit-methodNewsletter:FunctionallyFitwithElisehttps://functionallyfitwithelise.kit.com/functionally-fit-newsletterFREE RESOURCES:Click below for a great FREEBIE on how to lose that extra
HRT with Esther Blum - All About HRT in Perimenopause and Menopause
HRT in perimenopause and menopause is confusing and can feel scary, but I’ve got your back! Esther is an Integrative Dietician (a traditionally trained dietician who is also trained in Functional Medicine). She educates women so when they visit their provider, they can ask for what they need and actually get it. In this informative episode, Esther shares some of her own experience with HRT, touc
HRT - Is it too early to start?
In this episode, I share my personal experience with HRT and my perspective on when it may make sense to start—especially during perimenopause and menopause. Every woman’sjourney through perimenopause and menopause is different, but this conversation may give you a perspective you haven’t thought about before.We’ll break down some of the key benefits of HRT, what foundations are important to have
How to NOT get sick in cold and flu season
There’s so much information—and misinformation—out there that before you take your next supplement or buy the next “immune booster” online, listen up. In this video, I’m breaking down how NOT to get sick during cold and flu seasonusing simple, practical strategies you can start today.I’ll share lifestyle habits that actually support your immune system, explain which supplements can be helpful and
How To Winter - Tips for weight loss & fitness in perimenopause/menopause
Winter can feel extra heavy when you’re in perimenopause or menopause—low energy, stubborn weight gain, and zero motivation. But in this episode, I flip the script. I share how shifting to a Winter Mindset helped me beat the cold-weatherblues, stay consistent with my workouts, and actually enjoy the season.From creating cozy morning rituals (hello, fireplace meditations!) to building community ac
How to STOP SELF-SABOTAGE with Diane Sorenson
After 30 years in education, Diane Sorenson shifted into being a certified transformational life coach, hypnotherapy practitioner with a powerful focus on boundaries—because real change starts with knowing where you stand. In this episode, we dive deep into self-sabotage and why the brain resists growth:when we step outside familiar patterns, discomfort shows up. But once we understand that, we ca
Hormones Series Ep 4: Insulin & Cortisol
In this episode, we’re diving into how insulin and cortisol shape how you feel during perimenopause and menopause. I’ll break down what’s happening behind the scenes, why your body may feel different, and how these shifts in insulin and cortisol can influence your energy, mood, sleep, and overall well-being.We’ll also talk about simple, realistic ways to support your body through this transition—e
Talking hormones, testing and macros with Eve Guzman
In this episode, I sit down with Eve Guzman, who once weighed nearly 300 pounds, wore a size 24, and stood just 5'1". Despiteher background as a scientist, she felt frustrated, uncomfortable, and ready to reclaim her life. Eve shares how she lost half her body weight, earned a feature in People Magazine, and turned her transformation into a mission to help others. We dive into hormones an
Life as a T1D Mom - Part 2
I used to think life with Type 1 Diabetes would get easier. It hasn’t—but we’ve gotten better at it. Our family has faced countless ups, downs, and daily prayers as we work to keep my son safe. In this episode, I share our journey with looping—what it is, why we chose it, and how it’s changed dailylife. I talk about our mission to help him live as normal and active a life as possible, even as he
Why Meal Plans DON'T WORK!
If you’re a woman in perimenopause or menopause, chances are you’ve tried a meal plan — and maybe it worked… until it didn’t. You follow it, see results, then slip back into old habits and end up right where you started. That’s why meal plans don’t work long-term. They don’t teach you how to eat for your body, your hormones, or your mindset. In this episode, I break down why relying on meal plans
My High Low Life: What Living With Diabetes Type 1 Looks Like
This year marks our 10-year Diaversary — the day our son, Owen, was diagnosed with Type 1 Diabetes. He is thebravest human I know. In this episode, I take you through our journey — the shock of diagnosis, the sleepless nights, the learning curve, and the emotional toll that forever changed us. I also share how I had to reinvent myself — the woman I was before diabetes is not the woman I am toda
Hormone Series Ep. 3: Testosterone
Testosterone isn’t just for men — it’s a powerhouse hormonefor women too! In this episode, we dive into how testosterone supports motivation, confidence, sex drive, bone and joint health, mental clarity etc. Knowledge is power, and understanding testosterone can help you better understand your body especially during perimenopause and menopause. There’s no need to fear it! Learn what happens to
WHEN and WHY You Should Hire A Coach
Part 1: When Is the Right Time?Let’s be real — there’s never a “perfect” time to take care of you,especially during perimenopause or menopause. We tell ourselves, “I’ll start when I lose the weight… when I have more time… when I have extra money.” But most of the time, that’s just fear talking — fear of failing, fear of change, fear of actually putting yourself first. The truth is, waiting only ke
Why I SUCKED At Being SKINNY
In this episode, I open up about my journey from wanting tobe skinny to learning to love my strong body. As women in perimenopause and menopause, chasing skinny often costs us our energy, hormones, and peace of mind. I’m no longer willing to diet down or obsess over every macro—this phase of life calls for balance, not extremes. My focus now is on feeling strong,flexible, and vibrant while managin
Randy's Transformation: How she went from hiding in the change room to her fist photoshoot
Randy thought she had all the information, was putting inthe work, and still wasn’t seeing the transformation she wanted. From crying in a bathroom stall to confidently stepping into a photo shoot, her story is proof that knowing what to do isn’t the same as knowing how to do it. In this episode, we dive into how she broke through frustration, invested in herself with the FFWE team, and built ha
Why 90 Days ISN'T Enough
In this episode, I’m getting real about weight loss in perimenopause and menopause. I’ll share how long it really took me to lose the weight—and what I’ve learned coaching women in the FFWE program about what sustainable transformation actually looks like. Spoiler: 90 days isn’t enough. Quick fixes might bring fast results, but they won’t create lasting change—or the confident, strong woman you wa
Is SOMETHING Actually Better Than NOTHING?
In perimenopause and menopause, the shit you do matters… and the shit you don’t do matters even more. Too often we get trapped in an all-or-nothing mindset — thinking if we can’t do itperfectly, it’s not worth doing at all. But that’s the trap that keeps you stuck. This episode dives into why doing something is always better than doing nothing when it comes to your health, energy, and weight los
Hormone Series Ep. 2: Estrogen
Estrogen — she’s powerful, unpredictable, and essential! In this episode, I break down what estrogen really does in your body, how it changes during perimenopause and menopause, and what those shifts mean for your weight, energy, mood, and overall health. You’ll discover why estrogen affects everything from your heart to your brain and how to support your body as her levels rise and fall. If yo
How to STOP Snacking in Perimenopause
If you feel like you’re always reaching for something to eat, this episode is for you.Many women in perimenopause and menopause are stuck in a constant snacking cycle — eating tiny meals, feeling hungry an hour later, and wondering why they can’t lose weight.Here’s the truth: you don’t need to snack — you need to eat real, satisfying meals.In this episode, I’ll show you how small meals and constan
Hormone Series Ep 1: Progesterone; What you need to know
Welcome to Episode 1 of four of our Hormone Series! Today,we’re diving deep into progesterone— the first hormone to decline during perimenopause. If you’re dealing with poor sleep, mood swings, anxiety, bloating, inflammation etc. progesterone could be the key. Learn what this essential hormone does, how its decline impacts your body, and the practical steps you can take to take charge of your he
How to Build Muscle WITHOUT Bulking
Ladies, let’s clear something up: lifting weights will NOT make you bulky—especially in perimenopause or menopause. If you want to feel stronger, look leaner, and age with confidence, muscle is non-negotiable.Your body is changing. Hormones are shifting. But that doesn’t mean you’re powerless.You can build muscle. You can feel amazing. This stage of life is no joke—but neither are you.Let’s stop
How to Look Your BEST on January 1st!
90-ish days left in the year— you still have time to make real progress. Whether you're navigating perimenopause ormenopause, this season doesn’t have to mean weight gain, tight pants, and frustration. It's your chance to buildstrength, shed what’s not serving you, and finally feel good in your body again.Who do you want to be on January 1st? Stronger? Leaner? More confident? The best da
How NOT to F@CK UP on Thanksgivng
Tired of turning the holidays into a full-contact sport withyour fridge? I'm here to help you enjoy Thanksgiving without ghosting your goals. Get practical tips to navigate the food chaos, avoid the binge spiral, and bounce back like a badassif you do go overboard.Because if you don’t quit, you can’t f*ck up. Let’s do this.Wishing you all a Happy Thanksgiving. I am thankful for all of my lis
Why CONSISTENCY Beats Intensity
You will master whatever you do consistently. Intensity feels powerful, but it’s often unsustainable—especially in perimenopause and menopause when hormones shift, recovery slows, and stress is higher. Extreme diets or killer workouts may get quick results, but can you stick with themwhen life hits hard? The truth is: consistency wins. Even if it feels boring, slow, or unmotivating—following t
Is THIS Why You're GAINING WEIGHT? Nervous System Dysregulation
Are you in perimenopause or menopause and wondering why you're feeling off—anxious, wired but tired, struggling to lose weight, or just not like yourself? It might not just be hormones… it could be nervous system dysregulation. In thisepisode, I break down what nervous system dysregulation really is, how it shows up in your body, and why it could be the hidden reason behind your stubborn sym
What Does SELF-LOVE Actually Look Like?
Self-love isn't just bubble baths and spa days — though those can be part of it. True self-love means keeping the promises you make to yourself.In the chaos of daily life — especially during perimenopause and menopause — it's easy to lose sight of who we are. We pour ourselves into our roles: partner, parent, professional… and forget what we truly need.But here’s the truth: when you follow
Why Can't I LOSE WEIGHT? Perimenopause Weight Struggle.
Perimenopause feels like a storm—with no rule book, no clear diagnosis, and way too much conflicting information. You’re left to Google your symptoms and scroll for answers, hoping something clicks. You’re not alone.In this episode, we’re talking about the frustrating reality of weight gain and stubborn belly fat during perimenopause. You’ve tried what used to work—clean eating, workouts, cutting
Resentful, Anxious, Exhausted? Lets' Talk Boundaries with Leslie Yaffa
In this episode, we dive into the three main types of boundaries: personal, relational, and structural. You’ll learn what they are, how to identify when they’re needed, and most importantly—how to communicate them.Dr. Yaffa shares real-life examples, practical scripts, and tools to help you set boundaries with clarity and confidence. Becauselet’s face it: boundary-setting is a practice, not a one
This Is Why You’re STILL Stuck with Travis Dalrymple
“Whatever you are not changing, you are choosing.” This powerful quote from Travis Dalrymple sets the tone for a raw and transformative conversation about what’s really holding you back—and how to take your power back. In this episode, we dive deep into the uncomfortable truths about change, personal leadership, and the limiting beliefs that quietly shape our lives. Are you waiting for the "
Magic Pill or Misunderstood? GLP-1 & Midlife Weight
GLP-1: Is It Cheating? It’s a hot question—and my answer may surprise you. I’m not here to break down the science of GLP-1 meds, but to tackle the real issue: the stigma. Shame, fear, confusion—especially for women in perimenopause andmenopause—can cloud our choices. Let’s get honest. Weight gain during this transition is real, but is GLP-1 the answer or just a temporary fix? I’m here to give you
Too Much Info? Do THIS first!
Should I wear a weight vest when I walk? Should I have protein at every meal? Is coffee in the morning okay? Ahhhhhh!In this episode, I’m cutting through the chaos and confusion to help you finally figure out where to start in order to meet your personal goals. With so much noise out there, it’s easy to feeloverwhelmed — especially when hormones are changing the game. But don’t worry — I’m ke
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