Goal Getter: Fuel Your Goals Without Burning Out

Ep. 41•October 28, 2025•17 min

041. Hormones, Cortisol, and Midlife Energy: What Every Woman Needs to Know | with Alicia Harrison pt 1

In this episode, I interview certified health coach and marathon runner Alicia Harrison, creator of Flip This Chick, an eight-week transformational program helping women lose weight, balance hormones, and boost energy during menopause and perimenopause. Alicia shares how hormonal changes in your 30s, 40s, and 50s affect metabolism, weight loss, and exercise performance, and why what worked in your 20s no longer does. You'll learn how to reduce belly fat, lower cortisol, and support hormone health naturally through low-intensity cardio, protein-focused nutrition, gratitude, and stress management. Whether you're in perimenopause, menopause, or postmenopause, this episode will help you understand what's really happening in your body and how to reclaim your energy, confidence, and vitality, without extreme workouts or restrictive diets. Follow on instagram @iamjennahostetler and @sprintnutrition Follow Alicia @alicia.flipthischick

Key Takeaways

1
Perimenopause can begin as early as 32, and traditional fitness strategies often stop working as hormones shift
Women may notice that what worked in their 20s and 30s no longer produces results
The key indicator is when you're doing the same things but seeing no progress
Hormonal changes affect metabolism, weight distribution, and exercise response
2
Low-intensity steady state cardio is more effective than high-intensity workouts during perimenopause and menopause
High-intensity interval training raises cortisol levels which are already elevated during this phase
Low-intensity cardio helps offset naturally increasing cortisol
Marathon runner Alicia Harrison discovered this after gaining 25 pounds despite continued training
3
Prioritizing protein (40-45% of daily calories) becomes essential for muscle repair and weight management after 40
Focus on adding protein rather than restricting foods
Choose leaner protein sources to avoid excess fat (e.g., chicken breast over thigh, filet over ribeye)
When protein needs are met, the body naturally sheds what it doesn't need
4
Gratitude and stress management directly impact cortisol levels and belly fat accumulation
Breathwork is highlighted as an effective way to lower stress
Gratitude shifts mindset from seeing obstacles to seeing opportunities
Incorporating accountability and gratitude creates better body responses
5
Sustainable habit change requires self-sufficiency, not dependence on external guidance
The goal should be teaching women to problem-solve and think for themselves
Cookie-cutter programs fail because they don't account for individual lives and preferences
Support is valuable, but dependence prevents long-term success

Intro

In this episode of The Empowered Edge, host Jenna Hostetler interviews certified health coach and marathon runner Alicia Harrison about navigating hormonal changes during perimenopause, menopause, and postmenopause.
Alicia Harrison is a certified health coach, worldwide marathon runner, and creator of the Flip This Chick 8-Week Transformational Program, which helps women lose weight, balance hormones, and boost energy during menopause and perimenopause.

Instagram

– Understanding Perimenopause Timing

Alicia explains that perimenopause can begin as early as 32, though most commonly after 40. She emphasizes paying attention to body signals when previously effective strategies stop working.

If you start noticing that the things that used to work for you aren't working anymore, you're probably approaching that perimenopause phase.
– Alicia Harrison

– Alicia's Personal Journey

Despite being a marathon runner and personal trainer, Alicia gained 25 pounds around age 48-50 while maintaining her training regimen. It took her four years to accept that hormonal changes required different approaches.

I was just like, menopause won't bother me. I'm just going to ignore it. You know, I'm fit and healthy. It won't matter.
– Alicia Harrison

– Exercise Recommendations for Menopause

The most effective exercise shifts to low-intensity steady state cardio rather than high-intensity workouts, which raise cortisol levels that are already elevated during this hormonal transition.

The most effective type of exercise as we approach menopause is low intensity steady state cardio as opposed to high intensity workouts.
– Alicia Harrison

– The Power of Gratitude

Incorporating gratitude practices helps shift mindset from seeing obstacles to recognizing opportunities, improving overall stress response and daily wellbeing.

Gratitude too also opens up your mind to what's the opportunity here instead of constantly seeing things as an obstacle.
– Jenna Hostetler

– Protein Prioritization Strategy

Rather than restrictive meal plans, Alicia works with clients to determine their protein needs and preferences. The goal is 40-45% of calories from protein, focusing on lean sources.

Whenever you're hungry, just go, hey, have I had enough protein today? And if you haven't, get some first.
– Alicia Harrison

– Creating Self-Sufficiency

The program focuses on teaching women to problem-solve independently rather than creating dependence on external guidance. Support should enhance capability, not replace it.

The goal should be to give people self-sufficiency and of course it's great to stay around for support because life is always changing and support is always needed.
– Jenna Hostetler

Resources

Topics

MenopausePerimenopauseHormonesCortisolProteinExerciseWeight LossStress ManagementGratitudeHabit Building