Summary

You know those Pinterest-perfect 5 AM routines that are supposed to transform your life? The ones designed to make 99% of women feel like failures by 6 AM? Yeah, those weren't built for actual humans with hormone fluctuations and a need for more than four hours of sleep.

In this episode, I'm breaking down why most productivity advice is fundamentally broken for women in perimenopause and menopause — and what to do instead. Because here's the thing: rhythm is medicine. When you stop fighting your natural capacity and start working with it, everything shifts.

I'll walk you through how to create mornings that don't require you to override your nervous system, design calendars that restore instead of deplete, and build businesses that can actually breathe. Plus, I'm sharing the micro-rhythms you can use today to start reclaiming your energy without overhauling your entire life.

This isn't about adding more structure. It's about honoring what your body actually needs instead of what some productivity guru thinks it should need.

Timestamps + Topics

• 00:00 — Welcome + why those 5 AM routines are setting you up to fail
• 03:00 — The shame spiral around morning routines (and why it's not your fault)
• 04:00 — What nobody tells you about those "miracle morning" success stories
• 05:00 — Nervous system-friendly mornings: starting the night before
• 06:00 — The difference between prescribed routines vs. regenerative rhythms
• 07:00 — Your calendar reveals everything about your relationship with capacity
• 08:00 — Signs your calendar is built for hustle, not healing
• 09:00 — Why your energy isn't linear anymore (and how to work with cyclical capacity)
• 10:30 — Designing around your natural patterns instead of pretending they don't exist
• 11:00 — Energy leaks: those soul-crushing commitments you said yes to 6 months ago
• 13:00 — Building businesses that can breathe: expansion and contraction
• 14:30 — When your "efficient systems" become prisons
• 15:00 — The question that changes everything: "What would this look like if it was regulated, not optimized?"
• 17:30 — Micro-rhythms: tiny practices that reset your nervous system in real time
• 18:00 — The 3-second pause-and-exhale practice
• 19:00 — Transitional breathwork between tasks
• 20:00 — Why rhythm equals sovereignty
• 21:00 — Your rhythm is always recoverable (even in chaos)

Key Takeaways

• Discipline punishes, rhythm adapts — stop trying to optimize your way out of your biology.
• Morning routines designed for your twenties don't work in perimenopause/menopause. Start the night before with actual rest.
• Your energy is cyclical, not linear — audit your week for energy patterns, not just tasks.
• Show me your calendar and I'll show you your relationship with your capacity. Build in buffer time, integration periods, and spaciousness.
• "What would this look like if it was regulated, not optimized?" — the question that transforms your business design.
• Micro-rhythms that work: 3-second pause-and-exhale, transitional breathwork (4 count in, 6 count out), 3 minutes with feet on earth, evening ritual that signals shift from doing to being.
• Your nervous system doesn't need a meditation retreat to regulate — tiny prac

Want to dive deeper?

Check out my free Masterclass:
MASTERCLASS

And mini course:
How To Menopause Proof Your Business



Dr. Adrienne Stein ND

https://www.masteringmenopausemethod.com/