What if perimenopause isn’t a cliff, but a seven to ten year hormonal shift we were never properly taught about?

Dr. Amy Shah returns to break down what’s actually happening during the hormone “havoc” phase, from fatigue and brain fog to mood changes and body composition shifts. We dive into the 30-30-3 nutrition framework, why protein and fiber matter more than ever, how fermented foods support estrogen balance, and the 4-3-2-1 movement plan to build strength, resilience, and longevity. This conversation is about shifting from smaller to stronger, and taking control of what you can.

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Topics Discussed:

→ What is perimenopause really like?→ How much protein do women need?→ Does fiber help balance hormones?→ Is intermittent fasting bad midlife?→ How to prevent menopause weight gain?

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Timestamps: 

→ 00:00:00 - Introduction

→ 00:01:36 - Writing Hormone Havoc

→ 00:05:51 - Favorite teachings

→ 00:06:52 - Early signs of perimenopause

→ 00:09:33 - Experiencing perimenopause

→ 00:14:00 - Trouble sleeping

→ 00:15:13 - Preparing for perimenopause

→ 00:18:21 - 30-30-3: Meal Prep

→ 00:21:45 - Midday snacks + probiotics

→ 00:28:14 - Protein + fiber

→ 00:31:52 - Breakfast recipes

→ 00:34:56 - Intermittent fasting

→ 00:38:55 - Estrogen + inflammation

→ 00:41:20 - Circadian rhythm + sun time

→ 00:47:58 - 4-3-2-1 Movement

→ 00:51:48 - Heat therapy

→ 00:53:35 - Infrared sauna

→ 00:55:18 - High intensity training

Show Links:

→ 371: Perimenopause Explained: Sleep, Stress, + Hormone Shifts | Dr. Mariza Snyder

Check Out Amy:

→ Website 

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→ Hormone Havoc (Book)

Check Out Kelly:

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