Ep. 13 | Why You Feel Puffy and Inflamed

Why Doing More Is Making You Worse | with @tatchfitatfifty

Women in their 30s through 50s are exhausted, gaining weight, and feeling unlike themselves, and their labs come back completely normal. The problem is not what most people think. In this conversation, Dr. Greg sits down with Tatch, certified personal trainer, sports nutritionist, and founder of the Reverse Me Method, to talk about what is actually driving these symptoms and why adding more workouts, more supplements, or more willpower is often making things worse. Tatch built her method after experiencing perimenopause herself at 48, despite being a fitness professional her entire career. What she discovered changed how she approaches everything. The answer is not doing more. It is fixing what is stuck first. What you will learn: * Why fatigue, belly fat, and mood swings are the three most common symptoms Tatch sees in women over 40 and what is really behind them * How chronic stress and nervous system overload are silently blocking progress no matter how clean your diet is * Why the "eat less, work out more" approach backfires for women in perimenopause * The three core pillars of the Reverse Me Method: movement, nutrition, and lifestyle * Why sleep is the foundational starting point before anything else will work * How strength training and adequate protein support hormonal resilience at this stage of life * Why hormones alone will not fix the problem if the foundation is not in place first Key Takeaways: * Your body is not broken. It is responding to chronic overload, and the solution is not to push harder * Sleep is the highest-leverage starting point. Waking at 2 to 4 a.m. is a common sign the body is under stress * Strength training and quality sleep are two of the most effective tools for building testosterone and resilience in both men and women * Reducing grains and increasing protein are two of the most impactful nutritional shifts for women in this season of life * Hormones are like a rose bush. If the soil is not healthy, they will not thrive Practical Tools: * Home workouts require only a yoga mat and a pair of dumbbells * Start with three 20-minute strength sessions per week * Add one daily stress relief practice, whether journaling, puzzles, breathing, or a walk * Prioritize winding down before bed and protecting sleep quality over quantity Resources: * Follow Tatch and learn more about the Reverse Me Method: instagram.com/tatchfitatfifty [instagram.com/tatchfitatfifty] * Tatch on YouTube: youtube.com/@tatchfitatfifty [https://www.youtube.com/@tatchfitatfifty] Buy "Power Over Perimenopause", Dr. Greg's new book: ⁠https://go.drgreghealth.com/power-over-perimenopause⁠ [https://go.drgreghealth.com/power-over-perimenopause] Next Steps Hormone Symptom Tracker:⁠ https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558⁠ [https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558] Ask Dr. Greg a Question:⁠ support@vitaefm.com⁠ Subscribe for weekly insights on hormones, gut health, detox, and women’s wellness. Keywords: perimenopause symptoms, hormone balance, reverse me method, nervous system regulation, cortisol and women, belly fat over 40, strength training for women, perimenopause fatigue, sleep and hormones, protein for women over 40, tatch fit at fifty, women's health over 40, stress and weight gain, testosterone and resilience, functional health women

Why Hormone Balance Starts Before Hormones (with Loredana)

Many women say, “My hormones are a mess. I need them fixed.” But in this special episode of The Dr. Greg Show, Dr. Greg sits down with one of his clinicians, Loredana, to pull back the curtain on what they actually see in practice, and why hormones are often not the first place they start. Together, they unpack the root patterns behind hormone imbalance, why drainage, energy, gut health, nervous system support, and inflammation matter so much, and why the right thing at the wrong time can still be the wrong thing. This episode also highlights the heart behind their new book, Power Over Perimenopause, and the foundational tools women can begin using right now. In this conversation, you’ll hear: • Why “more hormones” is not always the answer• What it means to prepare the terrain before adding support• How drainage, energy, and nervous system tone affect hormone response• Why hidden stressors like inflammation, infection, blood sugar swings, and toxic load matter• Practical, low-cost tools women can start using right away• How the body is designed for balance when the foundation is supported Key Takeaways• Hormones are messengers, and the body must be ready to receive them well • Drainage and energy are foundational before adding hormone support • The nervous system plays a huge role in hormone regulation, especially when cortisol is elevated • Infections, inflammation, blood sugar dysregulation, nutrient depletion, and toxic load can all act as hidden stressors • Simple practices like breathwork, prayer, walking after meals, sleep support, morning light, hydration, dry brushing, and whole foods can help restore the terrain Practical Tools Mentioned• Box breathing• 4-7-8 breathing• Prayer or meditation• Short walks after meals• Mindful eating• Morning sunlight or a “happy light”• Dimming lights at night• Blue light support in the evening• Whole foods with adequate protein• Filtered water and hydration• Self lymphatic massage• Dry brushing• Legs up the wall• Daily movement Buy "Power Over Perimenopause", Dr. Greg's new book! Pre-order now before the public release on March 24: https://go.drgreghealth.com/power-over-perimenopause [https://go.drgreghealth.com/power-over-perimenopause] Resources & Next Steps Hormone Symptom Tracker: https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558 [https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558] Ask Dr. Greg a Question: support@vitaefm.com Subscribe for weekly insights on hormones, gut health, detox, and women’s wellness. Keywords:perimenopause, hormone balance, root cause medicine, functional medicine, drainage pathways, nervous system regulation, women’s hormones, hormone imbalance, cortisol, inflammation, gut health, Loredana, Dr Greg Mongeon, women’s health podcast

Ep. 13 | Why You Feel Puffy and Inflamed

If you’ve been waking up puffy, swollen, bloated, or inflamed “for no reason,” this episode explains what your body is really trying to say. Dr. Greg breaks down the most common root causes of inflammation during perimenopause — from lymphatic congestion and cortisol shifts to blood sugar spikes, gut irritation, and hidden infection or toxicity — and why conventional labs often miss these patterns. You’ll learn why that heavy, swollen feeling isn’t just “weight gain,” how estrogen fluctuations amplify fluid retention, and what simple daily shifts can help your body drain, detox, and feel lighter again. By the end of this episode, you’ll understand: • Why puffiness is a signal, not a personal failure • How lymphatic stagnation increases inflammation • The blood sugar–insulin connection to water retention • How cortisol dysregulation slows detox pathways • Why gut inflammation contributes to bloating and fluid shifts • The difference between “normal labs” and optimal physiology If you’ve been feeling puffy, swollen, or inflamed and wondering what changed — this episode will bring clarity. Resources & Next Steps: Preorder “Power Over Perimenopause” https://go.drgreghealth.com/power-over-perimenopause [https://go.drgreghealth.com/power-over-perimenopause] Hormone Symptom Tracker https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558 [https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558] Ask Dr. Greg a Question support@vitaefm.com [support@vitaefm.com] Subscribe for weekly insights on hormones, gut health, detox, and women’s wellness. Keywords: perimenopause inflammation, puffy face perimenopause, bloating midlife, lymphatic congestion, estrogen fluid retention, cortisol inflammation, blood sugar and swelling, leaky gut symptoms, functional medicine, women’s health podcast Subscribe for weekly insights on hormones, gut health, detox, and women’s wellness.

Ep. 12 | Why You’re So Tired Every Afternoon

If you hit 3 p.m. and feel like your brain and body just… power down, you’re not lazy, and you’re not broken. In this episode, Dr. Greg breaks down the most common root causes behind the afternoon crash in perimenopause, including a low or unstable cortisol curve (especially a weak Cortisol Awakening Response), blood sugar spikes and crashes, mitochondrial energy disruption, and hidden inflammation from stress, infections, or toxicity. You’ll learn what “normal labs” often miss, why fatigue is a pattern (not a personal failure), and the simple, practical shifts that can dramatically improve afternoon energy without relying on caffeine to drag you across the finish line. Key Takeaways * The body responds appropriately to its environment, fatigue is information * A weak Cortisol Awakening Response can set you up to feel drained all day and crash hard in the afternoon * Blood sugar instability (often worsened in perimenopause) can trigger the 3 p.m. shutdown * Estrogen shifts can impact mitochondrial energy production, contributing to afternoon fatigue * Chronic inflammation (from stress, infection, or toxic load) can reduce mitochondrial efficiency and drain energy * “Normal” labs don’t always reflect optimal function, fatigue requires pattern-based thinking across systems * Small morning routine shifts can create big afternoon energy wins What You Can Start Doing Today * Protein early: 20–30g within the first hour of waking, with a little healthy fat * Morning light reset: 2 minutes of outdoor light exposure (not staring at the sun, just letting light hit your eyes) * Move mini bursts: 3–5 minutes of movement every ~90 minutes to support circulation, lymph, gut motility, and brain blood flow * Hydration + minerals: aim for roughly half your bodyweight in ounces of water per day, add mineral support if needed * Pattern mapping: track when the crash hits (time, meals, caffeine timing, stress, sleep) and use “pattern interrupts” before it happens Resources & Next Steps Pre-Order “Power Over Perimenopause”: https://go.drgreghealth.com/power-over-perimenopause Hormone Symptom Tracker:https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558⁠ [https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558] Ask Dr. Greg a Question / Contact the Team: support@vitaefm.com⁠ Functional Testing & Care Options: ⁠https://www.vitaefm.com⁠ [https://www.vitaefm.com] Keywords perimenopause fatigue, afternoon crash, 3pm crash, cortisol curve, cortisol awakening response, blood sugar crash, insulin resistance, mitochondrial dysfunction, chronic inflammation, adrenal rhythm, perimenopause energy, women’s hormones, functional medicine, Dr Greg Mongeon, women’s health podcast

Ep. 11 | Why You’re Gaining Weight Around the Middle

Many women in their 40s and 50s suddenly notice they’re gaining weight, specifically around the belly, even when nothing about their diet or routine has changed. This episode helps listeners understand why this happens in perimenopause, what the real root causes are, and what they can begin to do to shift it. Episode SummaryIf you’re taking your fitness seriously, eating well, and still watching the scale creep up (especially around the midsection), you’re not alone, and you’re not failing. In this episode, Dr. Greg explains why “stubborn belly weight” is one of the most common perimenopause symptoms he sees in practice. The shift isn’t just about calories or workouts. It’s about physiology changing: cortisol dysregulation, falling progesterone, insulin resistance, estrogen clearance, and a liver that becomes a bottleneck when stress and toxic load pile up. Dr. Greg breaks down the three biggest root-cause pathways driving midsection weight gain in perimenopause, and what practical first steps can help restore rhythm, stabilize blood sugar, and support hormone communication again. Key Takeaways * What You Can Start Doing * Use a balanced plate approach to stabilize blood sugar: prioritize protein, add fiber and color, and include healthy fats * Morning cortisol reset: morning light, diaphragmatic breathing, and avoid caffeine before food * Support liver and drainage: hydration, movement, sweating, and targeted support when needed * Prioritize resistance training over excessive cardio, especially if stress is high or sleep is poor Resources & Next Steps Initial Evaluation: ⁠https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/bookings?s=62290cf8c925874c9b56b394&step=date⁠ [https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/bookings?s=62290cf8c925874c9b56b394&step=date] Hormone Symptom Tracker: ⁠https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558⁠ [https://drgreg.practicebetter.io/#/5e8a349a2a982306d08c1c14/forms?f=6807f2f8c009a18d7c98e558]Functional Testing & Care Options: ⁠https://www.vitaefm.com⁠ [https://www.vitaefm.com]Ask Dr. Greg a Question: ⁠support@vitaefm.com⁠ Subscribe for weekly insights on hormones, gut health, detox, and women’s wellness! Questions or interested in becoming a patient? Email our team at ⁠support@vitaefm.com⁠ Keywordsperimenopause weight gain, belly fat in perimenopause, cortisol belly, insulin resistance women, estrogen dominance, liver detox, progesterone decline, visceral fat, metabolism slowdown, functional medicine, Dr Greg Mongeon, women’s health podcast