If hosting the holidays suddenly feels overwhelming in perimenopause - even though you've done this a hundred times - this episode explains why.

When your hormones step down, your stress response gets heightened. Things that didn't used to be stressful suddenly become very stressful. In this mini-episode, I'm sharing why this happens biologically and two practical frameworks to help you navigate the season: the bandwidth framework and the overwhelm ratio.

You'll learn where to spend your precious energy, how to change the ratio of tasks you chose vs. tasks assigned to you, and why "good not perfect" is your new holiday mantra.

Key topics:

• Why perimenopause changes your stress response
• The bandwidth framework for holiday decisions
• The overwhelm ratio hack
• How to decide what gets your energy (and what doesn't)

Remember: Good is good enough. And so are you.

🧬 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

Lying awake at 3 AM wondering WTF is happening to your body? You're not alone. In this episode, we're going beyond sleep hygiene basics to tackle the real culprits sabotaging your sleep in perimenopause.

WHAT YOU'LL LEARN:→ Why sleep apnea is more common during perimenopause (and the 5 signs to watch for)→ The tired-and-wired insomnia trap—and the 3-step approach that finally broke my cycle→ Why good sleep actually starts in the morning (circadian clock hacks)→ Your before-bed supplement toolkit: melatonin, glycine, ashwagandha, and magnesium glycinate with specific dosing→ The 2024 research on Progressive Muscle Relaxation for perimenopausal women (hot flashes AND sleep improved)

This isn't about adding more "shoulds" to your life. Pick ONE thing to try this week. That's it.

🎁 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

Sleep deprivation isn't just making you tired - it's making you clumsy, reactive, forgetful, and hangry. And if you're in perimenopause, it might be the missing piece behind your stubborn weight gain and brain fog.

In this episode, I'm getting vulnerable about my own sleep-deprived era (mesh metal gloves, post-it note anxiety, and zero impulse control) and sharing why getting 7-8 hours changed everything. Then we're putting on our detective hats to figure out what's stealing YOUR sleep.

⏰ TIMESTAMPS:00:00 - Introduction01:15 - My sleep-deprived hot mess years05:42 - The question you'll hate me for07:10 - Why poor sleep is so problematic08:15 - Blood sugar and the 25% insulin drop10:20 - Memory, brain fog, and ADHD symptoms12:05 - Hormone health and the SWAN study13:40 - Nancy Drew-ing your sleep: The 3 clues14:10 - Clue #1: Timing (caffeine, food, exercise)15:45 - Clue #2: Substances (medications & supplements)17:20 - Clue #3: Environment (cool, dark, quiet)18:50 - What to build this week19:15 - Creating a nighttime routine22:40 - Location association (bed = sleep + sex only)25:30 - Your assignment + teaser for next week

✨ KEY TAKEAWAYS:

• One night of 4 hours of sleep decreases insulin sensitivity by 25%
• 66% of perimenopausal women report clinically significant sleep disturbances
• Your brain uses 25% of your energy - teach it shortcuts through routines
• Pick ONE detective clue to investigate (timing, substances, or environment)
• Start with just 3 steps if that's all you have bandwidth for

This is Part 1 of a 2-part series. Next week: Supplements that actually help, breathwork techniques, and how to know if stress is hijacking your sleep.

🧬 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