Natalie Tysdal
Navigating Perimenopause: How to Thrive in Every Stage of Life In this episode of the Natalie Tysdal Podcast, Dr. Aleksandra Gajer joins Natalie to unpack the powerful transitions women experience through perimenopause, why so many feel like “different people” during this time, and how to truly thrive — not just survive — at every age.
00:00 – Episode intro
01:31 – Welcome to Dr. Aleksandra Gajer
01:45 – Main topic: women’s health at every age & perimenopause
02:31 – “I don’t feel like myself anymore”: early signs of perimenopause
02:55 – Changes in energy, sleep, and weight
03:30 – Inflammation, joint pain, swelling, and skin changes
04:08 – What affects perimenopause: lifestyle, genetics, or food?
04:24 – Why “eat less, move more” has harmed women
05:10 – From “cardio queens” to strength training
05:40 – Building lean muscle and focusing on nutrients, not just calories
06:02 – Natalie’s story: too much cardio and the shift to lifting
06:41 – Fear of “getting bulky” and the pressure to be smaller
07:17 – Muscle as the “currency of health” and a predictor of longevity
08:05 – Muscle mass and survival in serious illness
08:17 – VO2 max, cardio, and training for future decades
08:53 – Flipping the script: strength first, then cardio
09:00 – Metabolic health and choosing real, whole foods
09:30 – Processed foods, endocrine disr
You’ll learn:
• What perimenopause is, why it’s misunderstood, and the early signs to watch for
• Why “eat less, move more” is a damaging myth for women’s health
• The critical role of strength training for longevity, metabolism, and confidence
• How to optimize nutrition and go on a “nutrient hunt” to supercharge energy
• The truth about processed foods, food labels, and endocrine disruptors
• The importance of high-quality proteins, including vegetarian alternatives and clean protein powders
• What GLP-1 (the popular hormone) really does, why GLP-1 medications and probiotics are trending, and when they support metabolism
• Why sleep and stress management are as vital as diet and exercise in menopause
• How to make this transition your personal revolution — letting go of cultural expectations and embracing the next phase with strength and self-compassion
Dr. Gajer also shares actionable tips for improving sleep hygiene, balancing hormones, and why even small, steady changes build real results. Discover how muscle mass, nutrient-dense eating, and holistic support can help you feel like yourself again — and even better than before.
#perimenopause #menopause #womenshealth #weightlifting #nutrition #hormones #GLP1 #midlife #health #NatalieTysdalPodcast
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