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

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.