Perimenopause Simplified

Blood sugar and carbohydrates can feel incredibly confusing—especially in midlife, when changes in estrogen, muscle mass, sleep, stress, and body composition can affect metabolic health.

In this episode, we're breaking down what your glucose, HbA and fasting insulin actually tell you, why you don't need to fear carbohydrates, and why constantly chasing a perfectly flat glucose curve may be doing more harm than good.

• What "blood sugar balance" means—and why glucose spikes aren't always bad
• Why carbs aren't the enemy and how to build meals with all macronutrients
• How stress, under-eating, exercise, poor sleep, and midlife hormone changes can affect glucose regulation
• Why building muscle, moving regularly, eating enough, and looking at lab trends over time matter more than obsessing over one number or wearing a glucose monitor

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized, private coaching experience for women 40+ who are tired of conflicting advice and want a clear plan tailored to their body.

Apply HERE. ⏰August enrollment ends soon!

Connect with Claudia:

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Free resources:

👉Perimenopause Daily Checklist

👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy

Walking is one of the simplest—and most underrated—ways to support your health after 40. In this episode, we're talking about how daily walking can benefit cardiovascular health, metabolism, stress, sleep and your circadian rhythm, plus how to get more steps into your day without adding another "workout" to your schedule.

We'll cover:

• Why 7,000 steps a day may be a more meaningful target than 10,000

• How walking supports metabolic and cardiovascular health

• Why outdoor walks and natural light can benefit your circadian rhythm and sleep

• Simple ways to build walking into your day—even if you're busy, tired or sedentary

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized coaching experience for women 40+

who are tired of conflicting advice and want a clear plan that actually fits their body. Learn more + apply HERE.

Check out the FitBit I use to track steps HERE!

https://pmc.ncbi.nlm.nih.gov/articles/PMC10051082/ https://www.sciencedaily.com/releases/2025/07/250726234359.htm https://pmc.ncbi.nlm.nih.gov/articles/PMC12077053/

Connect with Claudia:

Website

YouTube

Instagram

Facebook

Inquiries

Free resources:

👉Mini Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters)

👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy

Are you tracking the right things for your health or just the things that create more stress?

In this episode, I'm sharing exactly what I track as a women's health coach over 40, what I intentionally ignore, and how focusing on the right health data can help you make better decisions about your nutrition, workouts, hormones, and overall well-being.

• The health metrics I actually track each week (and why)
• How to use data without becoming obsessive
• Why trends matter more than one-off numbers
• How tracking the right things can help you make smarter health decisions

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized coaching program for women 40+ ready to stop guessing, get a clear plan tailored to their needs, and start feeling like themselves again. Learn more + apply HERE.

Check out my FitBit Inspire HERE!

Connect with Claudia:

Website

YouTube

Instagram

Facebook

Inquiries

Free resources:

👉Mini Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters)

👉HRT Crash Course: What Every Woman 40+ Needs to Know Before Starting Hormone Therapy

Between supplements, protocols, and influencers all claiming to have "the answer," it's easy to end up more overwhelmed than when you started — chasing what worked for someone else instead of what your own body actually needs.

In this episode, I'm sharing why I took a few weeks off from the podcast, what my twice-a-year business audit taught me about the difference between noise and real data, and how that exact same principle applies to your health in perimenopause.

You'll learn:

• Why chasing what worked for someone else usually leaves you busier, not better

• What my own business data taught me about where real results actually come from

• Why testing that matters (bloodwork, minerals, and your whole picture) beats trends

• How nutrients work like the foundation of a house: skip them and nothing else holds

• What it actually takes to make progress consistently, instead of spinning your wheels

Ready to stop guessing about your health & hormones?

The Perimenopause Method is my 12-week personalized coaching program for women 40+ ready to stop guessing, get a clear plan tailored to their needs, and start feeling like themselves again. Learn more + apply to be considered HERE.

Connect with Claudia:

Website

YouTube

Instagram

Facebook

Inquiries

Free resources:

👉 15-Minute Training: Why You're Exhausted, Moody & Gaining Weight After 40 (And What Actually Matters)

👉 3-Day HRT Crash Course

While providers often dismiss it, weight gain on HRT is a real experience for many. In this episode, Claudia explains why it happens, which hormones play a role, and what you can do to support your metabolism in midlife.

What you'll learn in this episode:

• How progesterone can sometimes trigger water retention (even though it's a diuretic)
• Why estrogen balance matters for fat distribution, insulin sensitivity, and fluid shifts
• The risks of too much testosterone and how it impacts weight and symptoms
• The natural metabolic changes over 40 that make weight management harder
• Key nutrition strategies: prioritizing lean protein, fiber, and smart carbs while watching hidden calories from fats
• The importance of gut health, daily detox, and pooping regularly for hormone balance

Links Mentioned:

Ep. 67: Understanding Cortisol After 40: Why You Need It, Why It Becomes Imbalanced & What To Do About It

Ep. 78: Undereating After 40: The #1 Habit Wrecking Your Hormones & Metabolism

Progesterone Therapy & Thyroid Function

Walking 7000 Steps a Day

Oura Ring

Optim Ring

Pedometer to Track Steps

Optimizing Adult Protein Intake

Protein has become one of the biggest nutrition buzzwords, but are women over 40 focusing so much on protein that they're forgetting about carbs and fiber?

In this episode, I'm breaking down how much protein women really need in midlife, why protein matters for muscle, metabolism, blood sugar and healthy aging, and why carbohydrates aren't the enemy.

You'll learn:

• Why protein needs often increase after 40 • How much protein we typically recommend for women in midlife • Why carbs are important for energy, recovery, and muscle growth • The role of fiber in digestion, blood sugar balance and estrogen metabolism • What to expect when increasing protein and carbohydrates

🔥Want a simple, sustainable approach for better energy, sleep & strength after 40? My new 6-week live program, Midlife Body Rebuild, is open for enrollment! JOIN NOW to get founding member pricing + special bonuses until July 3rd.

FREE RESOURCE:

Perimenopause Daily Checklist

CONNECT WITH CLAUDIA:

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Frustrated because you're eating healthy, exercising, and still gaining weight after 40? Many women in perimenopause feel like their body suddenly stopped responding to the things that used to work. In this episode, Claudia breaks down some of the common reasons women gain weight in midlife - even when they're trying hard to "eat clean."

If you've been wondering why you feel more inflamed, puffy, hungry, tired, or stuck in your body after 40, this episode will help you understand what may actually be going on. We cover:

• Why eating healthy doesn't always lead to weight loss after 40 • Hidden nutrition mistakes (healthy salads, smoothies, nuts & snacks) • Why under-eating protein and carbs can backfire in midlife • The connection between hormones, muscle & weight gain • Why skipping meals and exercising more may be making things worse

🔥Want a realistic plan for better energy, mood & strength after 40? My new 6-week live program, Midlife Body Rebuild is open for enrollment! JOIN NOW to get founding member pricing + special bonuses until July 3rd.

FREE RESOURCE:

Perimenopause Daily Checklist

CONNECT WITH CLAUDIA:

Website

YouTube

Instagram

Inquiries

SHOP:

Products We Love

LOVE THE SHOW?

Please subscribe, leave a rating & review, and share with others – it really helps our show get seen by more women who need support!

Working out but not seeing results after 40? Feeling frustrated that your body seems to be changing despite eating "healthy" and exercising?

In this episode, I'm breaking down the biggest reasons your workouts may not be working in midlife: from too much cardio and not enough muscle…to under-fueling, fear of carbs, shifting hormones, poor recovery, and unrealistic expectations.

In this episode:

• Why too much cardio may be working against you
• The importance of building muscle after 40
• Under-eating, fear of carbs & metabolism shifts
• Hormone changes, sleep & recovery
• What actually matters for results in midlife

🔥Want a smarter approach to body composition after 40? My new 6-week live program, Midlife Body Rebuild, opens soon! JOIN WAITLIST to get founding member pricing + special bonuses.

MENTIONED IN THIS EPISODE:

Ep. 110. Why You Have No Motivation in Perimenopause (What Most Coaches Get Wrong)

FREE RESOURCE:

Perimenopause Daily Checklist

CONNECT WITH CLAUDIA:

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SHOP:

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LOVE THE SHOW?

Please subscribe, leave a rating & review, and share with others – it really helps our show get seen by more women who need support!

Feeling more stiff, achy, inflamed, or sore over 40s - even though you're working out and trying to be healthy?

In this episode, we're breaking down why so many women in perimenopause and midlife suddenly feel "off" in their body. We'll cover the reasons behind joint pain, stiffness, slower recovery, and inflammation: from hormone shifts and muscle loss to sedentary lifestyles, under-fueling, stress, poor sleep, and thyroid health.

• Why joint pain & stiffness increase in perimenopause
• The role of muscle loss, metabolism & hormones after 40
• Why walking & daily movement matter more than one workout
• How protein, carbs, sleep & recovery affect how you feel
• Simple ways to support your body without extremes

🔥My new 6-week live program, Midlife Body Rebuild, opens soon! Join the waitlist now for founding member pricing + early access: JOIN WAITLIST

FREE RESOURCES:

Perimenopause Daily Checklist

CONNECT WITH CLAUDIA:

Website

YouTube

Instagram

Inquiries

SHOP:

Products We Love

LOVE THE SHOW?

Please subscribe, leave a rating & review, and share with others – it really helps our show get seen by more women who need support!

Feeling like your body has changed after 40…even though you're eating healthy and trying hard? In this episode, I'm breaking down the biggest midlife health mistakes I see smart, health-conscious women making that may be impacting metabolism, energy, hormones, muscle, recovery, and body composition.

If you've been frustrated by stubborn weight gain, lower energy, poor recovery, or feel like what worked in your 30s suddenly stopped working, this is for you.

In this episode, we cover:

• Why eating too little can backfire on metabolism, muscle, and hormones after 40
• The truth about cardio vs. strength training in perimenopause
• How stress, poor sleep, and over-functioning affect recovery and body composition
• Why midlife requires a different strategy for nutrition, hormones, and feeling good again

LINKS MENTIONED: 🎧Ep. 111 Why Belly Fat Shows Up in Your 40s (It's Not Just Your Hormones)

🔥My new 6-week live program, Midlife Body Rebuild, opens in July! Join the waitlist now for founding member pricing + early access: JOIN WAITLIST

CONNECT WITH CLAUDIA:

Website

YouTube

Instagram

Inquiries

SHOP:

Products We Love

LOVE THE SHOW?

Please subscribe, leave a rating & review, and share with others – it really helps our show get seen by more women who need support!