Ep. 58 - Perimenopause Isn't a Death Sentence

In this episode, I'm breaking down what's actually happening to your hormones during perimenopause, why your old strategies might not be working anymore, and what you can do to work WITH your body instead of constantly fighting against it.We're talking about the estrogen-insulin connection, cortisol, blood sugar regulation, muscle loss, and why strength training might be one of the best investments you can make in your future health.I'm also explaining why eating less and exercising more isn't always the answer, why your years of dieting history matter, and why the scale shouldn't be your only measurement of progress.And because I don't believe in giving you information without actionable steps, I'm wrapping things up with a **30-day perimenopause challenge** you can start immediately.No hormone-balancing gimmicks. No crash diets. No fearmongering about turning 40.Just the foundations that actually matter.Timestamps00:00 – Introduction: Perimenopause is NOT a metabolic death sentence01:10 – The midlife reset: Why your body needs a different approach02:22 – Belly fat, poor sleep, fatigue, and changing workout results03:20 – Perimenopause vs. menopause: Understanding the transition04:25 – The estrogen and progesterone roller coaster05:35 – Why fat distribution changes during perimenopause06:44 – Is your metabolism actually slowing down?07:35 – Dieting history, metabolic adaptation, and maintenance calories09:13 – The estrogen-insulin connection and insulin resistance10:15 – Why insulin and blood sugar spikes aren't the enemy11:00 – Cortisol, chronic stress, and glucose regulation12:00 – The vicious cycle of poor sleep, cravings, and fatigue13:29 – The foundations: Protein, fiber, movement, sleep, and stress14:15 – Why muscle is your metabolic retirement account15:05 – Strength training, progressive overload, and cardio recommendations17:16 – Signs you're under-recovering or doing too much17:45 – Do women over 40 actually need to eat differently?19:25 – How much protein do you really need?20:00 – What actually works for fat loss during perimenopause20:40 – GLP-1 medications and why they can't replace healthy habits21:55 – Measuring progress beyond the scale22:25 – Sleep apnea, night sweats, alcohol, and sleep hygiene24:17 – Hormone replacement therapy and supplement considerations25:10 – My 30-day perimenopause challenge26:50 – How to track your results and report back27:15 – TeamBDN's 8th birthday and Black Friday coaching specialsWe're celebrating EIGHT years of TeamBDN Coaching this November, and I'm combining our birthday celebration with Black Friday to offer something special.For the first 5 women who join us this month, we're including:- A FREE initial lab package ($170 value)- A FREE gift to support your health journey, with options like a walking pad, Ninja CREAMi, wearable, or body composition scaleThe next 5 women will receive either the complimentary lab package OR a free gift.That's only 10 spots total, and they're first come, first served.If you're tired of guessing what your body needs and you're ready for a personalized, evidence-based approach, apply for coaching below.Apply for TeamBDN Coaching: https://thebigdaynutrition.com/applicationWhen you apply, mention this perimenopause podcast episode so I know where you came from!Find and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

You can take all the supplements, try all the biohacks, and invest in every wellness trend out there, but if your foundations are a mess, none of it is going to create sustainable results.In this episode of Health Unscripted, I'm breaking down my Foundations-First Framework and why I believe we need to stop chasing quick fixes and start addressing the habits that actually move the needle.I'm walking you through the pillars I prioritize with my coaching clients, from nutrition and strength training to sleep, stress management, and the environment you're living in.We'll talk about why tracking your food can be such an eye-opener, why building muscle is non-negotiable, how to improve your sleep, and why managing stress sometimes means setting boundaries instead of adding another supplement to your routine.Episode Timestamps00:00 – Welcome back! Why your foundations matter more than wellness trends01:00 – Why I left pharmacy and stopped wanting to hand out Band-Aids02:24 – Breaking down my Foundations First Framework04:42 – Why consistency and your environment matter05:00 – Nutrition: Tracking macros, meal timing, and blood sugar06:48 – Building balanced meals with protein, fiber, and micronutrients08:00 – Movement: Finding time to exercise with a busy schedule09:06 – Why building muscle and moving throughout the day are non-negotiable10:30 – Cardio, daily steps, and making incremental changes11:21 – Sleep habits that support better recovery12:45 – Nervous system support beyond meditation and breathwork13:37 – Boundaries, delegation, and building your capacity to handle stress15:00 – When supplements actually make sense15:52 – Why your health plan needs to fit your real life17:00 – Free resources, coaching, and next stepsFREE: The 5 Pillars of Lifestyle Change GuideWant to see where your foundations could use some work? Grab my free guide and self-assessment to evaluate your nutrition, movement, sleep, nervous system support, and environment.Click hereFind and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

PMOS Is Not Just a Period ProblemI explain why PCOS is being reframed as PMOS—and why that matters for diagnosis, treatment, and insurance coverage. I compare the old reproductive-only framing with a broader endocrine and metabolic understanding, then walk through the main PMOS drivers and common approaches to treating them.To save your seat in my free, "PMOS Made Practical" webinar on 10/27, click here!Timestamps: 00:00 - Welcome, context, and why I’m talking about PMOS now01:15 - The PCOS-to-PMOS name change and what it signals02:08 - Why the condition should be treated as endocrine and metabolic03:05 - How PMOS became my specialty through client work05:52 - The gap in endocrine care and why deeper testing matters06:12 - The Rotterdam criteria used to diagnose PCOS07:30 - Why birth control is often used to manage symptoms07:59 - Metformin, spironolactone, and fertility medications explained08:54 - GLP-1s and why the name change could affect coverage10:07 - Why common treatments can become a problem when pregnancy is the goal11:07 - The 4 PMOS driver types and why insulin resistance is most common12:27 - Nutrition, meal timing, and why I don’t cut carbs13:22 - Strength training, sleep, and lifestyle support for insulin-resistant PMOS13:52 - How adrenal PMOS differs from insulin-resistant PMOS14:21 - Stress, cortisol, DHEAS, and why adrenal PMOS can also affect insulinFind and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

In this episode, I share why chronic under-eating can backfire over time. I connect my own experience with severe dieting, overtraining, and hormone disruption to what can happen when the body adapts to consistently low energy intake.I also talk about today’s pressure to get smaller, the role of GLP-1 medications in appetite suppression, and why chasing a lower number on the scale can come at the expense of long-term health, energy, and hormone function.Timestamps00:00 — I share a personal update and explain why the episode was delayed 01:19 — I talk about my Dallas speaking trip and getting back to recording 02:18 — I discuss the pressure to be extremely thin 04:07 — I reflect on health, family, and the cost of chasing a lower scale number 05:31 — I introduce why under-eating can affect metabolism and hormones 06:57 — I explain what can happen when a calorie deficit continues over time 07:27 — I clarify the difference between “starvation mode” and metabolic adaptation 08:50 — I discuss diet breaks and adapting to a higher intake 09:20 — I connect prolonged low intake with appetite suppression and GLP-1 use 10:13 — I share my early athletic and bodybuilding experience 11:40 — I describe years of dieting, fasted cardio, and competition prep 12:05 — I recount the lab results that showed something was wrong 13:32 — I explain how under-eating and overtraining affected my hormones 14:00 — I talk about searching for answers and finally being asked about my nutrition 14:30 — I share my experience with orthorexia and rigid food rules 14:59 — I describe eating more and cutting back on training 15:25 — I reflect on reaching maintenance and feeling better 16:20 — I compare my current health and body composition with my stage-lean years 17:10 — I explain why I look beyond the scale to assess progress 18:35 — I discuss risks linked to being too lean and under-fueled 19:00 — I talk about hunger cues, menstrual cycles, ovulation, and building muscle 20:17 — I summarize how the body responds to prolonged under-eating 21:09 — I discuss hypothalamic amenorrhea and other potential signs of stress 21:38 — I explain the female athlete triad and RED-S 22:25 — I describe how I help women move out of deficits and approach future cuts 22:50 — I wrap up with encouragement for women navigating perimenopause, PCOS, or thyroid concerns 23:45 — I close the episode and thank listeners for tuning inFind and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

In this episode, I’m breaking down my Foundations-First Framework—the five areas I want you to look at before assuming your hormones are the reason fat loss feels difficult. I cover calorie intake, protein and micronutrients, movement, stress and recovery, and sleep, with practical ways to strengthen each foundation.Timestamps0:00 I introduce the Foundations First Framework1:09 Why I don’t want you to blame hormones first2:45 The five foundations I want you to check3:17 1. Calorie intake and why “healthy” can still add up5:22 Why I recommend tracking portions and macros7:30 2. Protein and micronutrients10:47 3. Movement, strength training, and daily steps13:27 How walks support resilience and blood-sugar regulation14:29 4. Stress management and recovery17:53 Why rest days matter18:23 5. Sleep and simple sleep-hygiene habits21:42 I recap the five foundations22:16 Closing thoughts and my free lifestyle self-assessmentClick here to download the freebie and assessment!Find and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

How the Wellness Industry Made Women’s Health Way Too ComplicatedIn this episode, I break down why women’s health advice has become a confusing mix of supplements, testing, biohacks, and fear-based marketing. I focus on cutting through the noise and returning to the highest-impact basics first. If you’ve ever felt like your health became a full-time job, this episode is a reality check on what actually moves the needle.Timestamps00:00 - Why women’s health has become absurdly overcomplicated 01:39 - The problem with endless wellness advice and TikTok diagnoses 02:44 - Why real concepts get turned into fear-based marketing 04:25 - How I evaluate supplements by asking “why this one?” 05:41 - Why more testing does not automatically mean better care 07:19 - The myth of always needing a “root cause” hunt 08:18 - Why optimization and biohacking can distract from basic health 09:34 - The unsexy habits that matter more than creatine or cold plunges 11:01 - What “foundations first” means for food and macros 12:30 - Protein, carbs, fats, and fiber as the nutrition base 13:30 - Why resistance training needs structure and progression 14:30 - Movement outside the gym and why steps still matter 15:00 - Sleep, recovery, and stress management as health multipliers 16:12 - Where preventive care, labs, and medication fit in 17:40 - When deeper investigation is actually warranted 18:50 - Why health should not become your entire personality 20:47 - How to build habits without overwhelming yourself 21:35 - Why GLP-1s still require foundational habits for long-term resultsNotable quotes“Supplements are supplemental.”“The way that you keep your results is the way that you get them.”“Your body’s not like a never-ending optimization project.”Find and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

So Your Blood Work Is Normal, But You Still Feel Like ShitI break down why “normal” lab results can still leave you feeling exhausted, inflamed, and dismissed. I explain the gap between standard lab ranges and functional ranges, then walk through the markers I see most often miss the real picture, especially for thyroid, blood sugar, iron, vitamin D, cortisol, and sex hormones.In this solo episode of Health Unscripted, I share how I interpret lab values in practice and why symptoms matter as much as numbers. I also show how patterns like fatigue, heavy periods, hair shedding, and stubborn weight gain can point to deeper issues even when your doctor says everything looks fine.Timestamps00:00 - Why normal labs can still leave you feeling terrible 00:57 - Normal ranges versus functional ranges 01:57 - How lab ranges are created and why that matters 02:24 - TSH as the clearest example of missed thyroid dysfunction 03:17 - Symptoms doctors often dismiss when TSH is “normal” 04:13 - Why patients often do not get enough labs 05:10 - Common panels doctors order and what gets missed 06:36 - Why A1C can look fine while insulin resistance is already present 07:27 - How thyroid, ferritin, and cholesterol are connected 09:21 - Why a full thyroid panel matters 10:20 - Iron markers that give a more complete picture 11:18 - Fasting cortisol and vitamin D as commonly overlooked markers 12:17 - Why timing matters for sex hormone testing 13:13 - How progesterone timing changes by cycle length 14:06 - Why low ferritin and normal labs still miss the real issue 15:26 - How lifestyle foundations help labs move into better ranges 15:54 - Estrogen pathways, heavy periods, and gut-liver dysfunction 17:13 - PCOS patterns and triglyceride to HDL ratio 18:07 - Why some common fat loss strategies can backfire 18:52 - Closing thoughts and how to reach meFind and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

WE'RE SO BACK!!! Hello, all! I am superrrrr excited to announce the return of Health Unscripted! It's been far too long since I've yapped on here about all things health and wellness! For our first episode back, I want to focus on the most common point of confusion for most women when it comes to achieving their desired goals: "I'm doing all the right things, why am I not seeing the results?!" I hope you enjoy this episode! If you have any questions, shoot me a DM on instagram @dr.dwyer, and visit our website at teambdncoaching.com to check out how we can help!Find and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

Hello, Unscriptors! I have seen a SLEW of content on social media about MLM products being the cure for all kinds of things, so I wanted to give my honest opinion on them! MLM stands for multilevel marketing, which is essentially a pyramid scheme. Brands like herbalife, beachbody, doterra, monat, amare, and savvi are MLM companies! Tune in and let me know your thoughts on my thoughts! If you have any questions, find me on IG @dr.dwyer and slide into my dms! To work with my team, head to www,teambdncoaching.com Find and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!

Welcome back Health Unscripters! This week I have a really special episode with one of my best friends, Dr. Kasey Jo Orvidas! Kasey holds a Ph.D. in Psychology and is a certified health and fitness coach, her expertise is in mindset and health behavior change. She has transformed hundreds of lives (and minds) in her coaching career, while also being published in multiple peer-reviewed scientific journals for her research exploring the relationship between our mindset and our health and fitness behaviors. After finding so much success within her own online fitness coaching business, she also created an accredited certification program (The Health Mindset Coaching Certification) teaching other coaches how to effectively use the science of mindset and psychology to develop lasting change with their clients. We dive into how fixed vs. growth mindsets in this episode, as well as how to tackle summer vacations that make it tricky to stick to your goals! In true "Kasey and Ashley" fashion, we also chat a bit about dating and single life, as well as some astrology! Hope you enjoy! To follow Kasey and check out all of her amazingness, find her on IG @coachkaseyjo Find and Follow on instagram: @dr.dwyerCheck out our wesbite here: TeamBDN CoachingApply for coaching here: Book a free discovery call with me!