375: The Truth About Perimenopause: Fatigue, Mood, + Metabolism | Dr. Amy Shah

Be Well by Kelly Leveque

Kelly Leveque

Nutrition, Education, Health & Fitness, Alternative Health, Self-improvement

4.8 • 1.4K Ratings

🗓️ 4 March 2026

⏱️ 62 minutes

🔗️ Recording | iTunes | RSS

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Summary

What if perimenopause isn’t a cliff, but a seven to ten year hormonal shift we were never properly taught about? Dr. Amy Shah returns to break down what’s actually happening during the hormone “havoc” phase, from fatigue and brain fog to mood changes and body composition shifts. We dive into the 30-30-3 nutrition framework, why protein and fiber matter more than ever, how fermented foods support estrogen balance, and the 4-3-2-1 movement plan to build strength, resilience, and longevity. This conversation is about shifting from smaller to stronger, and taking control of what you can. → Leave Us A Voice Message! Topics Discussed: → What is perimenopause really like?→ How much protein do women need?→ Does fiber help balance hormones?→ Is intermittent fasting bad midlife?→ How to prevent menopause weight gain? Sponsored By: → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → Shop Minnow's new apré-ski capsule collection at https://shopminnow.com and enter code MEETMINNOW15 at checkout to receive 15% off your first order. → Fatty 15 | Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to https://fatty15.com/KELLY15 and using code KELLY15 at checkout. Timestamps: → 00:00:00 - Introduction → 00:01:36 - Writing Hormone Havoc → 00:05:51 - Favorite teachings → 00:06:52 - Early signs of perimenopause → 00:09:33 - Experiencing perimenopause → 00:14:00 - Trouble sleeping → 00:15:13 - Preparing for perimenopause → 00:18:21 - 30-30-3: Meal Prep → 00:21:45 - Midday snacks + probiotics → 00:28:14 - Protein + fiber → 00:31:52 - Breakfast recipes → 00:34:56 - Intermittent fasting → 00:38:55 - Estrogen + inflammation → 00:41:20 - Circadian rhythm + sun time → 00:47:58 - 4-3-2-1 Movement → 00:51:48 - Heat therapy → 00:53:35 - Infrared sauna → 00:55:18 - High intensity training Show Links: → 371: Perimenopause Explained: Sleep, Stress, + Hormone Shifts | Dr. Mariza Snyder Check Out Amy: → Website → Instagram → Hormone Havoc (Book) Check Out Kelly: → Instagram → Youtube → Facebook

Transcript

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0:00.0	Women feel like they are out of control, their bodies are out of control, but they get very little
0:05.6	advice around what's happening and what to do about it.
0:09.6	There's a seven to 10 year period where your hormones are starting to trend downwards.
0:14.1	It's a total crazy up and down, squiggly line kind of moving downwards.
0:19.9	Most women on the hormonal continuum won't really feel
0:22.9	those changes until the hormones really start to dip. When it comes to nutrition, when it comes to
0:27.9	working out, what are your recommendations? What we're trying to do is become your best,
0:32.8	strongest, most resilient self in this phase of life. And that is kind of the frameworks that I'm going to tell
0:39.3	you, there's 3033, which is the nutrition framework. And then there's the 4-321, which is kind of the
0:44.7	exercise and lifestyle framework. You're listening to Be Well by Kelly Leveck.
0:55.7	Dr. Amy Shaw, welcome back to the show. You're listening to Be Well by Kelly Leveck. Dr. Amy Shaw, welcome back to the show.
0:58.0	You're my repeat offender.
0:59.3	This is your third offense.
1:01.0	I'm so grateful to be here and talk to you.
1:04.7	Oh, I'm so happy to have you back.
1:06.7	I feel like your first two books, I'm so effing hungry.
1:10.2	I'm so effing tired. I'm like,
1:11.5	okay, that makes sense. You know, like let's get blood sugar under control. Let's regulate hunger
1:15.9	hormones. Let's not be stressing ourselves out and overworking. But it's like I was
1:21.9	building a business and having all these little babies. I was eating up all that information.
1:25.6	And now it's like, you're aging with me. Your next book, hormone havoc. It's coming out next week. I'm so
1:33.3	excited for you. Congratulations on PubDate. Why write a third book?
	...

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