Redefining Strength Podcast

The Hidden Signs of Perimenopause (And How to Fix Your Hormones) | Dr. Amy Shah
Are you feeling tired, struggling to recover from your workouts, or noticing changes in your body that you just can’t explain? You might be told it’s just a normal part of "getting older," but the truth is, hormonal shifts can actually start in your 30s!
In this episode, I'm sitting down with Dr. Amy Shah to uncover the hidden signs of perimenopause that even doctors often miss. We dive deep into the powerful connection between your gut, brain, and hormones, and talk about why society's pressure for women to make themselves "smaller" is actually destroying our health.
If you are ready to reclaim your energy and build true strength in midlife, Dr. Shah shares her incredibly simple "30-33 Framework" to help you overhaul your gut health and balance your hormones—without restrictive dieting.
In this episode, we cover:
The Mindset Shift: Why we need to stop shrinking ourselves and start getting STRONGER.
Perimenopause Truths: Why hormone changes start way earlier than you think (and the symptoms to look out for).
The 30-3-3 Framework: Dr. Shah’s exact science-backed protocol (Protein, Fiber, and Probiotics) to heal your gut.
Circadian Rhythms: Why your gut bacteria crave sunlight and how modern technology is making us tired.
The 7-Day Reset: How to start taking action today with small, 1% improvements.
Connect with Dr. Amy Shah:
Read her new book: Hormone Havoc (Available everywhere books are sold!)
Website: amymdwellness.com
Instagram & TikTok: @DrAmyShah

If you’ve been blaming your age for muscle loss, weight gain, low energy, or a slower metabolism this episode is for you.

In this video, I break down 5 powerful truths about aging strong through perimenopause and menopause, pulled directly from expert discussions with leading voices in women’s health.

You’ll learn why building muscle is non-negotiable, how underfueling is sabotaging your metabolism, why sprint and power work matter more than you think, how gut health affects fat loss, and why prioritizing muscle even in fat loss phases is the real key to long-term results.

If you want to look lean and defined and stay functionally strong for life, this is where to start.

What if the problem isn’t that your habits are “good” or “bad” but that they no longer fit who you are or where you’re going?
In this episode, we unpack a more nuanced approach to habit change. Instead of chasing perfect routines or relying on willpower, we explore how to audit your habits with curiosity, adjust your environment, and build systems that actually support your current goals. We talk about identity, autonomy, and why habits should evolve as you do...plus how to recognize when something that once worked is now holding you back.
If you’ve ever felt stuck, burned out, or frustrated trying to force habits that don’t fit anymore, this conversation will help you rethink the process and rebuild with intention.

If you feel like you’re working out seven days a week just to get smaller but you still don’t feel confident, energized, or powerful in your own skin...this episode is for you.

The truth is, society has conditioned us to believe that "success" means shrinking. We’re told that if we aren’t exhausted after every workout, it doesn't count. But real, lasting transformation happens when you stop trying to disappear and start focusing on what you can build.

In this episode of the Redefining Strength Podcast, I sit down with Tara LaFerrara. Tara is a premier fitness coach, creator of the Broads app, and an expert at helping women move away from the "all-or-nothing" mindset to build real strength and confidence.

Together, we break down:

The "Shrinking" Trap: Why success isn't measured by a number on the scale and how to shift your focus to taking up space.

The HIIT Girly Phase: Why the "more is better" approach leads to burnout and how to transition to intentional lifting.

Identity Shift: Why building a habit takes 60 days, but building an identity takes years and why most people stop too soon.

The Challenge Gap: Why we stop challenging ourselves as we get older and how to regain the courage to be a beginner again.

Filtering Information Overload: How to put blinders on when social media tells you there is only "one way" to train.

The All-or-Nothing Solution: Practical strategies to win your day even when you can't get all ten things on your to-do list done.

Under-Recovering vs. Overtraining: Why rest and deload weeks are actually the fast track to breaking through plateaus.

If you’ve ever thought:
“It only counts if I’m dripping in sweat and exhausted.”

“I want to be strong, but I’m afraid of taking up too much space.”

“I’m an all-or-nothing person; if I miss one workout, the whole week is ruined.”

“I’ve built the habits, but I still don’t feel like I’ve changed who I am.”

This episode is for you.

Chapters:

00:00 – Stop Trying to Shrink!
01:50 – Leaving the "HIIT Girly" Mindset Behind 
14:27 – Why We Struggle to Be Beginners as Adults 
19:22 – Habit vs. Identity: The Real Timeline for Change 
25:21 – Filtering the "Information Overload" of Social Media 
31:52 – How to Finally Break the All-or-Nothing Cycle 
37:23 – Why Recovery & Deloading Are Non-Negotiable

If you feel like your workouts are “working”… but your body constantly hurts, this episode is going to change the way you think about strength training.

Because the truth is: most people don’t get injured because they’re weak. They get injured because they’re following programs that ignore how their body is actually built.

In this episode of the Redefining Strength Podcast, I sit down with Dr. John Rusin. A world-renowned performance coach, physical therapist, and creator of the Pain-Free Performance system.

Together, we break down:

Why true strength isn’t about specific exercises like squats, deadlifts, or bench press

Why the “no pain, no gain” mindset is secretly sabotaging your progress

How forcing “perfect form” can actually be what’s causing your pain

Why there is no single ideal way to move—and how to find the best movements for YOUR body

How to build strength, muscle, and resilience without beating up your joints

The biggest recovery mistake most people make (and how to fix it)

Why doing less—at higher quality—often produces better results

How to train hard AND stay pain-free for life

If you’ve ever thought:

“I’m getting stronger… but everything hurts.”

“I feel like workouts are slowly breaking me down.”

“I’m afraid to lift heavy because I don’t want to get injured.”

“I don’t know which exercises are actually right for me.”

This episode is for you.