I always thought menopause was something “older” women dealt with. You know, once the kids are gone and you’ve got gray hair and bifocals.
But then… I hit 40.
And weird stuff started happening.
Was it perimenopause? Hormones? Stress? Just a fluke? Honestly, I didn’t know. I wasn’t even sure how to know—because no one really talks about this stuff in detail. We might joke about hot flashes, but what about the 8 to 10 years before menopause? That’s perimenopause, and most of us are flying blind.
This week on the Healthy Parenting Handbook podcast, I got to sit down with Jenn Pike, a brilliant practitioner with a background in exercise science and a passion for helping women understand their bodies, hormones, and how to feel strong again—especially in our 40s and 50s. And wow… I learned a lot.
Jenn has a way of making things click. She connects the dots between nutrition, sleep, exercise, and those mysterious symptoms we don’t always realize are hormone-related. Things like suddenly not being able to handle wine anymore, or feeling wired and tired at night. If that sounds familiar, you’re going to want to listen in.
Here’s a sneak peek at what we covered:
- The real definition of perimenopause (and why it’s not just “menopause lite”)
- Why your workouts might stop “working” and how to adapt after 40
- Unexpected early signs of hormone shifts (like food sensitivities and weird sleep)
- How hydration and minerals can help with sleep and energy (not just water!)
- What kind of exercise actually helps your hormones… and what might be hurting them
- How to start small and build sustainable health habits during this transition
- Why skipping breakfast is the worst idea for women in this phase
- What to eat, when to eat, and how often to fuel your body the right way
If you’re in your late 30s or 40s and you’ve been wondering, “What is happening to me?”… this is the conversation you didn’t know you needed.
I came away feeling seen, validated, and honestly relieved. You will too.
Ready to learn how to feel good in your body again—even as your hormones shift? Keep reading (or tune in!) to hear Jenn’s best insights, tips, and the empowering truth all women deserve to know.
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No time for the video? Here are the notes!
Making the Most of Perimenopause Time Stamps
- 2:54: Jenn Pike is a former NHL-level trainer turned women’s health expert.
- 3:42: She realized women weren’t getting support—they were a “team of one.”
Turn expert advice into a handbook you can actually use.
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- 4:11: Jenn returned to school to fill the gap left by traditional medicine.
- 6:02: When Jenn became a mom, she started thinking more about how no two women are alike. Teaching about cycles and syncing then led to learning about menopause as she and her clients got older.
- 7:54: When should we start teaching girls about their cycles? Jenn recommends starting around age 9 or 10—before the first period. I talked with Mandy Patterson on Episode 47 about talking to your teens about their hormone health, too and I loved this interview with Natural Womanhood about Teaching Your Teens (and Preteens!) about Fertility. Teaching early fosters confidence and understanding, not fear or shame.
Signs of Perimenopause (That No One Talks About)
- 9:30: Early signs include reduced alcohol and caffeine tolerance, new food sensitivities, disrupted sleep.
- 12:11: Changes in period length and frequency often go unnoticed
“There’s no pee stick for perimenopause. You have to learn to track your own body.”
The Boring Basics That Help with Perimenopause
- 16:49: Focus on: consistent meals, hydration, movement, and quality sleep.
- 17:41: Jenn shares some ways to improve our hydration without drinking more water! (My favorite stainless steel water bottle is from Klean Kanteen, and we love GRAYL bottles for filtering water while we are hiking or camping.)
- 18:16: Strength training 3-4x per week helps regulate hormones and prevent aging-related muscle loss. Definitely listen in to my interview with Serene and Pearl of Trim Healthy Mama for more about this!
- “Muscle is an organ of longevity.”
For the Mom Digging in Her Heels …
- 20:41: Let go of the desire to control your body. Embrace the natural ebb and flow.
- 22:10: Don’t compare your journey to anyone else’s.
“If you develop daily habits like hydration and nourishment, you’re building a foundation for the rest of your life.”
- 24:06: Jenn digs into the different between synthetic hormones and bioidentical hormones. Seek out hormone-literate practitioners to understand your best path.
- 26:54: HRT isn’t just about symptom relief—it’s also about long-term brain, bone, and heart health.
How to Exercise Through Perimenopause
- 28:15: Focus on strength training and resistance workouts. Avoid constant high intensity.
- 30:54: Daily movement is essential, but that doesn’t mean daily intense training.
Sleep Changes and How to Get Rest Again
- 32:45: Jenn touches on better sleep and recommends the same thing Dr. Whitney Roban did last week: a great sleep routine! Magnesium is also wonderful for better sleep. Our family likes Magnesium Lotion Shop and Earthley’s Good Night Lotion.
- Jenn mentioned Pure Encapsulations Best Rest Formula (Amazon/Target) and Integrative Therapeutics Cortisol Manager (Amazon/Target), as well as the power of therapeutic mushrooms like Reishi.
Kids don’t need plastic knives. They need real skills.
Teach safe technique, focus, and confidence in the all-time fav lesson from our kids cooking class! (ages 2-12)
“Your body needs cues to sleep. You can’t just collapse and expect to rest well.”
Nourishment Shifts in Your 40s
- 39:06: Blood sugar management becomes more sensitive.
- 39:25: Don’t skip breakfast. Whole foods, protein, fat, and fiber are your allies.
- 40:07: Food prep is key: “We don’t meal prep, we food prep.” Katie’s favorite quick protein source is Paleovalley meat sticks!
One Simple Step to Start Today
- 41:51: Ask yourself: What’s the easiest habit I’m close to doing already? Start there.
- 42:26: Small steps, done daily, change everything in a year.
Resources We Mention for Perimenopause Symptoms
- Check out Jenn’s Synced fitness membership program! Get 10% off with code KATIE10.
- Hormone Health Is Not Just about Fertility with Dr. Mandy Patterson
- Don’t Have “the Talk” with Your Girls – How Fertility Empowers Pre-Teens and Beyond with Grace Emily Stark and Jackie Aguilar of Natural Womanhood
- Women Metabolize and Build Strength Differently Than Men (Especially Over 30) with Pearl & Serene, authors of Trim Healthy Wisdom
- Healthy Sleep Routines for the Whole Family with Dr. Whitney Roban
- Some favorite helps for sleep from the Kimballs and Jenn: Magnesium Lotion Shop lotion; Earthley Good Night Lotion; Pure Encapsulations Best Rest Formula; Integrative Therapeutics Cortisol Manager; therapeutic mushrooms like those in Four Sigmatic coffee
- Katie’s favorite quick protein source is Paleovalley meat sticks!
- Check out Jenn’s books: The Simplicity Project, The Simplicity Body, and The Simplicity Kitchen.
- Find Jenn at her website or on her podcast, The Simplicity Sessions.
- Follow on socials: Facebook, Instagram, YouTube
Jenn Pike is a Medical Exercise Specialist and Functionally Integrative Diagnostic Nutritionist specializing in women’s health and hormones.
She is the best-selling Author of three books: The Simplicity Project, The Simplicity Kitchen, and The Simplicity Body.
Jenn is the fiercely driven Founder of The Hormone Project, The Perimenopause Project, Synced, and The Audacious Woman.
As an inspired wife and Mom of two, she understands that true well-being as a woman is a journey to be enjoyed not a struggle to be forced.
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