The Mel Robbins Podcast From PMS to Menopause: How to Hack Your Hormones and Use Science to Lose Weight, Sleep Better and Get Your Mojo Back
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Jul 27, 2023 
In this enlightening conversation, Dr. Amy Shah, a double-board certified medical doctor with training from Harvard, Cornell, and Columbia, shares her expertise on women's hormonal health. She demystifies the science behind hormones and their influence from PMS to menopause. Topics covered include how walking can be more beneficial than HIIT for menopausal women, the need for dark sleeping environments to aid weight loss, and practical lifestyle tips to boost estrogen and improve sleep. This discussion empowers women to take control of their health during hormonal transitions.
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Optimizing Activities During Menstrual Cycle
- Understand your 28-day menstrual cycle and optimize your activities based on hormonal fluctuations.
- Train and eat like an athlete during the first half (days 1-14) when estrogen and progesterone rise, and reduce stress and intense activities during the latter half.
Early Hormonal Decline and Body Changes
- The drop in estrogen and progesterone can begin up to 10 years before menopause.
- This hormonal decline can lead to changes in body shape, including increased fat around the middle, often referred to as the "breadbasket."
Increasing NEAT for Weight Management
- Increase your non-exercise activity thermogenesis (NEAT) to combat weight gain during perimenopause.
- Focus on activities like walking, taking the stairs, and increasing daily steps rather than solely relying on HIIT or running.
