Perimenopause isn’t a problem—it’s a transition. In this episode, Dr. Jen Pfleghaar explains the hormonal shifts of perimenopause, how cycle syncing transforms nutrition and training, and why faith, nervous system regulation, and integrative medicine are essential for thriving through hormonal change.
In this episode of the Hormone Heroines Podcast, Dr. Jen Pfleghaar—a double board-certified physician in emergency and integrative medicine—breaks down the complex and often misunderstood transition of perimenopause. She explains that while menopause marks the end of ovarian function, perimenopause is a years-long transition defined by declining progesterone and unpredictable estrogen fluctuations.
Dr. Jen highlights that women are experiencing perimenopausal symptoms earlier than ever before, often in their 30s, due to chronic stress, nervous system dysregulation, and metabolic dysfunction. Rather than fighting these changes, she encourages women to work with their physiology through cycle syncing.
She explains how the follicular phase supports higher-intensity training, fasting, and lower-calorie eating due to increased insulin sensitivity and stress resilience. In contrast, the luteal phase requires a gentler approach—emphasizing recovery-based movement, increased carbohydrates and fats, and avoiding fasting to prevent cortisol spikes and further progesterone depletion.
Dr. Jen also shares practical biohacking tools, including using a continuous glucose monitor (CGM) for a full cycle to identify stress and food-related glucose spikes, buffering coffee with fats or amino acids to protect the adrenals, and prioritizing muscle mass as a key buffer against insulin resistance and aging.
For hormonal support, she discusses using chaste tree berry (Vitex) in early perimenopause to enhance natural progesterone production and bioidentical progesterone in later stages for sleep, mood, and overall quality of life.
Throughout the conversation, Dr. Jen brings a unique “integrative doctor mom” perspective, emphasizing that true healing requires alignment of body, mind, and spirit. She encourages women to regulate their nervous systems, practice discernment with synthetic hormones, and lean into faith, prayer, and scripture during a season that is both physically and spiritually transformative.
Dr. Jen Pfleghaar is a double board-certified physician in emergency medicine and integrative medicine. She specializes in women’s hormonal health, perimenopause, metabolic optimization, and cycle syncing. Blending evidence-based medicine with faith-centered wellness, Dr. Jen helps women navigate hormonal transitions with clarity, confidence, and resilience.
🎧 The Integrative Health Podcast with Dr. Jen
The Integrative Health Podcast with Dr. Jen brings together modern medicine and holistic approaches, offering practical insights to help you support your health through a balanced, root-cause, and whole-person perspective.
Website: pflegmed.com/dr-jen
Instagram: @integrativedrmom
Hormone Heroines
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