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

Book a 10-minute Strategy Call with Daniel: ⁠rosentrain.com/strategy-call⁠

What 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.

Timestamps 00:00 Why perimenopause makes it feel like nothing works 02:20 The metabolism myth (and what the data actually shows) 06:30 What actually changed: sleep, recovery, stress, movement 11:00 Muscle loss and why body composition shifts 14:30 How small calorie surpluses add up over time 17:45 Sleep, hunger, and inconsistency cycles 20:30 Why lack of structure breaks everything 23:30 Hormones vs fat gain: what’s really happening 25:30 Why your old approach no longer fits your life 28:30 Building a structure that actually works now 31:30 Why calorie tracking feels hard (and how to simplify it) 36:00 Protein targets and why they matter more now 38:30 Steps, movement, and suburban life 42:00 HIIT vs strength training and recovery limits 46:30 Sleep, alcohol, and decision-making 52:00 Weekends: how progress gets undone 57:00 Social vs special occasions 1:02:00 Planning vs winging it 1:07:00 Doing the work even when you don’t want to 1:11:00 Perimenopause, difficulty, and personal responsibility 1:15:00 Why calorie deficits “stop working” 1:20:00 Adjusting your approach to your current life 1:22:30 Medical considerations and taking control 1:24:00 Final takeaway

(Study) "Daily energy expenditure through the human life course": https://www.science.org/doi/10.1126/science.abe5017 Episode 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-facebook

This 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