#58 - How To Lose Weight In Perimenopause When Nothing Works

Book a 10-minute Strategy Call with Daniel: ⁠rosentrain.com/strategy-call⁠What used to work doesn’t work anymore in perimenopause.Same meals, same workouts, same effort… worse results.In this episode, we break down why that’s happening and why it’s not your metabolism. You’ll learn what actually changes during this stage of life, why your old approach stops working, and how to adapt your strategy to match your current reality.Timestamps00:00 Why perimenopause makes it feel like nothing works02:20 The metabolism myth (and what the data actually shows)06:30 What actually changed: sleep, recovery, stress, movement11:00 Muscle loss and why body composition shifts14:30 How small calorie surpluses add up over time17:45 Sleep, hunger, and inconsistency cycles20:30 Why lack of structure breaks everything23:30 Hormones vs fat gain: what’s really happening25:30 Why your old approach no longer fits your life28:30 Building a structure that actually works now31:30 Why calorie tracking feels hard (and how to simplify it)36:00 Protein targets and why they matter more now38:30 Steps, movement, and suburban life42:00 HIIT vs strength training and recovery limits46:30 Sleep, alcohol, and decision-making52:00 Weekends: how progress gets undone57:00 Social vs special occasions1:02:00 Planning vs winging it1:07:00 Doing the work even when you don’t want to1:11:00 Perimenopause, difficulty, and personal responsibility1:15:00 Why calorie deficits “stop working”1:20:00 Adjusting your approach to your current life1:22:30 Medical considerations and taking control1:24:00 Final takeaway(Study) "Daily energy expenditure through the human life course": https://www.science.org/doi/10.1126/science.abe5017Episode 16 ("You're Exercising, But You're Not Strength Training"): https://open.spotify.com/episode/7yUgkw5zMfs6fgMAUfFlR5?si=6c9f9f1a94cd4765(Article) "Netflix's biggest competitor? Sleep" https://www.theguardian.com/technology/2017/apr/18/netflix-competitor-sleep-uber-facebookThis podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer