Tired, foggy, gaining weight—and not sure if it’s just aging or something more?

Registered dietitian Lucy Hutchings breaks down why perimenopause symptoms like brain fog, belly fat, and poor sleep are common but absolutely not something you just have to live with. She shares how nutrition, strength training, and simple daily habits can gently support your hormones without extremes. We also explore the impact of caffeine, sugar, and stress on your energy and mood. For anyone feeling stuck or overwhelmed, Lucy offers a realistic path forward.

If you're navigating this season of life and want real, practical support, this is a conversation you won't want to miss.

Episode Timeline: 

0:00 - Episode Overview

1:04 - Podcast Intro

1:36 - Meet Lucy Hutchings

3:22 - Why So Many Women Struggle Through Perimenopause

3:53 - The Problem with Poor Advice During Perimenopause

4:40 - How Stress Affects Hormones Sleep and Belly Fat

7:22 - Your Body Isn’t Broken. It’s Sending You Messages

8:13 - Simple Ways to Shift Out of Stress Mode

10:09 - How Much Sleep You Really Need

11:06 - Sleep and Belly Fat Connection

12:13 - Is Coffee Helping or Hurting Your Hormones

14:07 - Whole Foods for Hormone Balance

16:12 - How Much Protein Women Really Need

18:25 - Best Protein Sources for Hormone Health

20:53 - Choosing Between Whey and Beef Protein

22:40 - What to Know About Intermittent Fasting in Perimenopause

23:20 - How Water Impacts Skin Digestion and Detox

23:43 - Finding the Right Fasting Window

25:46 - Hydration for Hormones and Energy

28:57 - Healthy Fats and Sugar for Hormone Balance

32:56 - Cravings Emotions and What Your Body Needs

35:36 - Why Strength Training Beats Cardio for Hormones

37:28 - Avoiding the Pitfalls of Overtraining

38:07 - What Stubborn Weight and Fatigue Are Telling You

39:02 - Why Small Steps Make a Big Difference

41:07 - How to Learn More from Lucy Hutchings

42:50 - Episode Wrap Up

42:56 - Podcast Outro

43:18 - Final Takeaway

About Lucy Hutchings: 

Lucy Hutchings is a registered dietitian with 17 years of experience helping clients reach their health goals through a whole-body, whole-foods approach. She believes that real wellness starts from within, and that the way we eat and live can shape the quality of our lives.

She’s a wife, mom of three, host of The Healthy Mama Podcast, and founder of Wellness From Within Nutrition. When she’s not supporting clients, you’ll find her reading, playing piano, or enjoying the outdoors with her family.

Connect with Lucy Hutchings:

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