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

Is collagen worth it or just expensive marketing? The fitness world says it's a waste of money. But they're not talking to perimenopausal women struggling to hit protein goals while juggling work, kids, and life.

In this episode, I break down the collagen debate from a perimenopause perspective - why fitness pros hate it, when it actually helps, and how to use it practically (no blender required). If you have collagen in your pantry and you're not sure if you should use it, this is for you.

⏱️ TIMESTAMPS

• 00:00 - Intro: The collagen debate
• 00:35 - What collagen actually is & why fitness people dismiss it
• 02:30 - Should I take collagen?
• 03:15 - Why protein matters MORE in perimenopause
• 04:30 - The stressed mom story: when collagen makes practical sense
• 05:50 - Why people don't like collagen (muscle growth, skin/gut claims)
• 06:50 - Understanding the protein powder decision tree
• 07:40 - How to actually use collagen in your routine
• 08:30 - What to look for when buying (and what to skip)
• 09:40 - When collagen isn't right for you
• 10:15 - Summary & final thoughts
• 10:49 - Outro

🧬 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

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:WebsiteInstagramLinkedInFacebook

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

What's your most valuable asset? Your house? Your retirement account?

Try again. It's your body - and unlike your house, you can't sell it when it needs too much work.

In this episode, I'm sharing why your body deserves the same care you give your car (yes, really), and the shocking research that proves 10 minutes a day could change everything. We're talking about reducing mortality by 20%, slashing cancer risk by 31%, and finally understanding why your body isn't fighting you - it's trying to communicate with you.

If you're exhausted, confused about what's happening in perimenopause, and wondering if you'll ever feel like yourself again, this episode is your permission slip to start small and think big.

What You'll Learn:

• Why your body is your #1 asset (and what that actually means for your daily life)
• The free longevity treatment that beats every expensive biohack
• Exactly how much movement it takes to see life-changing results
• Why your body is trying to help you, not sabotage you

📱 CONNECT WITH ME:Website: www.meganpfiffnernutrition.comInstagram: https://www.instagram.com/megan.pfiffner/LinkedIn: https://www.linkedin.com/in/meganpfiffner/Facebook: https://www.facebook.com/morningswithmegan

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

The Dangers of Should

Have you ever finished a podcast or book feeling simultaneously inspired and completely exhausted? Excited by all the possibilities, but paralyzed by a mountain of shoulds?

In this episode, we're diving into why "should-ing" is draining your energy and what to actually do about it.

You'll hear a powerful client story that will make you feel seen, learn why shoulds create exhausting mental loops that keep you awake at 3 AM, and discover two practical tools you can use tonight to stop the rumination spiral.

In This Episode:

• Why "should" creates open loops in your brain that fuel guilt and nighttime rumination
• The real reason you can't fall asleep even when you're exhausted
• How to tell the difference between a should that deserves your energy and one that needs to be deleted
• The Post-It Note Method for stopping your brain from spinning at 3 AM
• Why permission to NOT do something is sometimes the most powerful tool of all
• How to move from "consideration" to "action" without adding guilt or pressure

If you're tired of feeling guilty for being exhausted, this episode is for you.

Ready to understand what's actually happening in your body?

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.

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

Paleo. Keto. Candida. Vegetarian. Bulking. I've done them all and made ALL the mistakes.

In this episode, I'm getting real about my diet disasters — from eating all the sides at steakhouses during my vegetarian phase to my keto love affair that ended in stomach pain to counting out 50g of carbs a day (do NOT recommend).

Here's what I learned: there's no perfect perimenopause diet. But there IS a way to figure out what works for YOUR body.

What You'll Learn:

• My 5 biggest diet fails (and what each taught me)
• Why I kept "shoulding" all over myself
• How to stop ignoring what your body is telling you
• The real secret: listening to YOUR body + getting the right data

Your body isn't being difficult — it's sending you messages. Learn how to listen.

Ready to decode what YOUR body needs?

Let's review your labs together

Full Episode Show Notes