I’m excited to have Dr. Jen Pfleghaar with me for a two-part series on perimenopause, hormones, stress-cycle syncing, and faith.

Stay tuned for Part 1!

How to work with your hormones instead of fighting them

Work with your cycle: you’re more resilient to stress in the follicular phase, and need more calm and recovery in the luteal phase
Eat with your cycle: fasting, low carb, or keto work better in the follicular phase, while the luteal phase needs more calories, healthy fats, protein, and some carbs
Fast at the right time: intermittent fasting or longer fasts are better in the follicular phase, but can trigger a cortisol response in the luteal phase
Train with your cycle: HIIT, heavy lifting, and pushing for PRs fit the follicular phase, while the luteal phase calls for mobility, walking, and less intense training
Pay attention to your body: changes in hunger, energy, and cravings are driven by your hormones, which shift throughout your cycle

Bio:

Dr. Jen Pfleghaar is a double board-certified physician in Emergency and Integrative Medicine. Through her practice, Healthy by Dr. Jen, she provides virtual care and shares education as @integrativedrmom.

She lives on a mini farm in Tennessee with her husband and four children. She loves cheering at her kids’ games, lifting weights, reading Scripture, and tending to her chickens. Her newest book, an international bestseller, The Perimenopause Reset, was written on a mission to change the health of 500,000 women navigating perimenopause—empowering them with faith-based, science-backed strategies to reclaim their energy, clarity, and joy.

In this episode:

How inconsistent practices and “wild west” hormone information lead to confusion about hormone therapy
How conventional care often focuses on managing symptoms rather than identifying root causes
Why it’s essential to address the root causes of autoimmune conditions
How early perimenopause symptoms are often overlooked in conventional medical care, even when women experience clear physical and emotional changes

The link between symptoms like anxiety, palpitations, and cycle changes and shifting hormones in perimenopause

How increasing dietary restrictions and exercise intensity in response to weight gain increases cortisol and works against hormones

The importance of adjusting your lifestyle habits to match the various phases of your menstrual cycle

Links and Resources:

Guest Social Media Links:

Healthy By Dr. Jen (Website)

Healthy By Dr. Jen Perimenopause 101

IntegrativeDrMom on YouTube

IntegrativeDrMom on Instagram

IntegrativeDrMom on Facebook

Dr. Jen on X (@integrativedrma)

Dr. Jen on TikTok (@integrativedrjen)

Dr. Jen Pfleghaar on LinkedIn

Link to Dr. Jen’s Book: The Perimenopause Reset: 28 Days to Energize Your Body, Shed Weight and Find Peace with God.

Relative Links for This Show:

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