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What if the workouts you're doing to lose weight are actually making you feel worse?
In this episode of Everyday Ancestral, I sit down with Dr. Jen Pfleghaar, a double board-certified physician in emergency and integrative medicine and author of The Perimenopause Reset, to explore why so many women feel like they're doing everything right but still struggle with weight gain, fatigue, and hormonal changes. We discuss why pushing harder isn't always the answer, how understanding your menstrual cycle may help you make better decisions about exercise and nutrition, and why sometimes the healthiest thing you can do is slow down.
What I appreciate about Jen's approach is that she's not telling women to stop exercising or abandon modern medicine. She's encouraging them to become more aware of their bodies. Through her work in integrative medicine and her own experience with perimenopause, Jen combines personalized health strategies with traditional habits like eating real food, moving naturally, getting adequate rest, and building meaningful community.
Why This Matters to You
Working out harder but still gaining weight? Jen sees women entering perimenopause who respond to unwanted weight gain by increasing their high-intensity workouts. She explains why constantly pushing the body, particularly during certain phases of the menstrual cycle, may add to stress rather than support recovery. Her message isn't to stop exercising. It's to understand when to push, when to maintain, and when your body may benefit from something gentler.
Confused about how your hormones affect exercise? Jen introduces cycle syncing, an approach that adjusts workouts and lifestyle habits based on menstrual cycle phases. She recommends considering more challenging workouts during the follicular phase, when some women notice greater energy, and emphasizing regular strength training, mobility, and walking during the luteal phase. While research on the benefits of cycle-based training remains mixed, her broader message is valuable: pay attention to your individual energy, recovery, and physical responses rather than following a rigid routine.
Worried about losing muscle as you age? Jen is a strong advocate for resistance training and adequate protein intake throughout perimenopause. She explains why maintaining muscle matters for strength, mobility, and blood sugar regulation as women get older. She also reminds us that effective strength training doesn't require spending an hour at the gym. Even a 20-minute dumbbell workout at home can be a practical way to build consistency.
Feeling overwhelmed by conflicting nutrition advice? From intermittent fasting to low-carb diets and protein recommendations, women are constantly being told what they should eat. Jen encourages a more individualized approach. She discusses how she personally adjusts carbohydrate intake and fasting around her menstrual cycle while emphasizing protein and whole foods. Rather than treating any one diet as universally appropriate, she recommends paying attention to your body's responses and working with a qualified professional when needed.
Struggling to balance your health, relationships, and responsibilities? Jen believes perimenopause deserves to be understood not just by women but by their partners and families. Changes in mood, energy, sleep, and intimacy can affect relationships, especially when no one understands what's happening. We discuss why communication, personal boundaries, and supportive community are just as important as another wellness tool or tracking device.
Actionable Advice
Start tracking your menstrual cycle. Record the first day of bleeding, then track your energy, mood, workouts, sleep, and symptoms throughout the month. Jen recommends beginning with a simple calendar or journal. More advanced hormone tracking can be useful in certain circumstances, but awareness is the first step.
Adjust exercise to how your body responds. Continue incorporating resistance training, but consider varying intensity according to your recovery, energy, and physical symptoms. Jen encourages women to experiment with more demanding training when they feel capable and gentler activity when their bodies need additional recovery.
Prioritize protein and strength training. Make protein-rich whole foods part of your regular meals and find realistic opportunities to work your muscles. Jen shares how she fits short dumbbell workouts into her day rather than relying on long gym sessions.
Protect your sleep and recovery. Before sacrificing another hour of sleep for an early morning workout, ask whether rest might better support your health that day. Jen encourages women to move away from the constant pressure to do more and toward habits they can sustain.
Create time for reflection and genuine connection. Jen recommends beginning the day with 10 minutes of prayer, meditation, or quiet reflection. She also emphasizes the importance of community where women can be vulnerable, share their experiences, and support one another. Find a practice that gives you space to slow down and reconnect.
Jen brings together her medical training in emergency and integrative medicine with her personal experience navigating perimenopause. Through her clinical work, she has seen women struggle with weight changes, fatigue, and the pressure to maintain demanding exercise and lifestyle routines. Those experiences inform her work in personalized medicine and her book The Perimenopause Reset. Today, she encourages women to better understand their changing bodies while combining appropriate medical support with practical habits, strong relationships, and a greater sense of self-awareness.
Links & Resources to Explore
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Our ancestors weren't following complicated workout schedules or trying to optimize every minute of their day. They moved their bodies, ate real food, rested, and lived within communities that supported them. We can bring some of that simplicity back without abandoning the advantages of modern medicine. Start by paying closer attention to how you feel, adjusting one habit that isn't serving you, and giving yourself permission to recover. Listen to the full episode for a different perspective on perimenopause, exercise, nutrition, and learning to work with your body instead of constantly pushing against it.
This episode is for general information only and is not medical advice. Nothing here is intended to diagnose, treat, cure, or prevent any condition. Talk to your doctor before making changes to your care.
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