On this episode of the The Be Well by Kelly Podcast, Amy Shah returns to break down the “hormone havoc” phase.
From fatigue, brain fog, and mood swings to body composition changes, Dr. Shah explains why many women feel off, even when labs appear normal, and how understanding this transition can empower you to take control of your midlife health.
Dr. Shah shares her practical 30-30-3 nutrition framework, emphasizing 30 grams of protein per meal, 30 grams of fiber per day, and 3 servings of fermented foods per week to support hormone balance, gut health, and metabolism. She also covers why protein is essential for muscle preservation, how fiber and fermented foods help regulate estrogen, and when intermittent fasting may need adjustment during perimenopause. Plus, her 4-3-2-1 movement plan offers a weekly blueprint for building strength, resilience, and longevity through strength training, cardio, mobility, and rest.
This episode is for women in their late 30s, 40s, and early 50s experiencing fatigue, brain fog, mood changes, or stubborn midlife weight gain, or anyone wanting to prepare for perimenopause. Whether you’re curious about protein needs, fiber intake, gut-friendly foods, or hormone-supporting movement, Dr. Shah provides evidence-based strategies to help you shift from feeling smaller to stronger, take control of your health, and thrive during this often misunderstood phase.
