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In this episode, Dr. Alicia MacPherson breaks down how cortisol regulation changes during perimenopause and its impact on stress, sleep, and fat loss. She emphasizes the importance of understanding cortisol’s true role, debunks common myths, and offers practical strategies to support hormonal health during this transitional phase.

Main topics include:

  • The natural rhythm of cortisol and how it gets disrupted in perimenopause
  • How estrogen fluctuations influence stress response and cortisol regulation
  • The connection between cortisol dysregulation, visceral fat, and insulin resistance
  • The behavioral and lifestyle factors that worsen cortisol imbalance
  • Evidence-based techniques for managing cortisol, including dietary choices, movement, and sleep hygiene
  • The importance of simplifying routines and reducing decision fatigue to support nervous system health
  • Clarifying myths around adrenal fatigue and hormonal depletion
  • Practical tips for aligning lifestyle habits with hormonal needs in perimenopause

Timestamps:


00:00 - Why stress impacts women differently in perimenopause
02:20 - The typical cortisol rhythm and what changes during perimenopause
03:28 - How fluctuating estrogen affects stress regulation and cortisol response
04:47 - The link between cortisol dysregulation and belly fat
05:41 - Why stress eating is common during perimenopause
06:39 - The misconception of adrenal fatigue and the real underlying issues
07:36 - Challenges of measuring cortisol and personalized approaches
08:30 - The role of exercise and movement in cortisol regulation
09:28 - Blood sugar stability as a cortisol management tool
10:15 - Practical tips for reducing stress load and decision fatigue
11:35 - How household routines and minimalism support nervous system health
13:38 - The compounded demands of life during perimenopause
15:05 - A holistic view of stress response, hormonal shifts, and fat loss

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