393 - Female Performance Through Perimenopause and Menopause with Rachel Schaefer

In this powerful episode of the Purple Patch Podcast, host Matt Dixon dives deep into the transformative journey of perimenopause and menopause with expert Rachel Schaefer and guest Kelly. Far from being a decline, the conversation reframes these transitions as a 'second puberty'—a pivotal developmental phase where women can reclaim agency, energy, and performance. Rachel, a clinical physiologist and integrative medicine practitioner, unpacks the physiological shifts: the first decade of perimenopause driven by declining progesterone (affecting sleep, mood, and nervous system regulation), followed by estrogen decline leading to symptoms like hot flashes, body composition changes, and mood flattening. The episode emphasizes that high-achieving women are often blindsided by these changes due to societal neglect of recovery and over-reliance on performance without support. Practical, science-backed tools are highlighted: a high-protein, high-fiber breakfast (30g+ protein), electrolyte-rich hydration, strength training as non-negotiable for bone, muscle, and metabolic health, and daily recovery practices like breathwork and short naps. The discussion also addresses advocacy at the doctor’s office, the importance of personalized hormone replacement therapy (HRT), cautious use of GLP drugs, and the critical need for women to become the CEO of their own health. Ultimately, the message is one of empowerment: women can not only navigate this transition but thrive, with performance and well-being rising when self-care is prioritized. Key takeaways include: 1) Treat perimenopause as a performance transition, not a decline; 2) Start with a high-protein, high-fiber breakfast every day—non-negotiable; 3) Prioritize strength training over endurance for long-term resilience; 4) Build a personalized recovery toolkit with breathwork, naps, and hydration; 5) Advocate for personalized HRT and avoid one-size-fits-all medical advice; 6) Use GLP drugs cautiously with full metabolic monitoring; 7) Reclaim your body and voice—this is a time to come home to yourself; 8) Men and partners are vital allies—understanding this journey is part of the support system. The episode ends with a call to action for listeners to join the Purple Patch community and embrace a holistic, sustainable approach to performance and health.