Tired, foggy, gaining weight—and not sure if it’s just aging or something more?
Registered dietitian Lucy Hutchings breaks down why perimenopause symptoms like brain fog, belly fat, and poor sleep are common but absolutely not something you just have to live with. She shares how nutrition, strength training, and simple daily habits can gently support your hormones without extremes. We also explore the impact of caffeine, sugar, and stress on your energy and mood. For anyone feeling stuck or overwhelmed, Lucy offers a realistic path forward.
If you're navigating this season of life and want real, practical support, this is a conversation you won't want to miss.
Episode Timeline:
0:00 - Episode Overview
1:04 - Podcast Intro
1:36 - Meet Lucy Hutchings
3:22 - Why So Many Women Struggle Through Perimenopause
3:53 - The Problem with Poor Advice During Perimenopause
4:40 - How Stress Affects Hormones Sleep and Belly Fat
7:22 - Your Body Isn’t Broken. It’s Sending You Messages
8:13 - Simple Ways to Shift Out of Stress Mode
10:09 - How Much Sleep You Really Need
11:06 - Sleep and Belly Fat Connection
12:13 - Is Coffee Helping or Hurting Your Hormones
14:07 - Whole Foods for Hormone Balance
16:12 - How Much Protein Women Really Need
18:25 - Best Protein Sources for Hormone Health
20:53 - Choosing Between Whey and Beef Protein
22:40 - What to Know About Intermittent Fasting in Perimenopause
23:20 - How Water Impacts Skin Digestion and Detox
23:43 - Finding the Right Fasting Window
25:46 - Hydration for Hormones and Energy
28:57 - Healthy Fats and Sugar for Hormone Balance
32:56 - Cravings Emotions and What Your Body Needs
35:36 - Why Strength Training Beats Cardio for Hormones
37:28 - Avoiding the Pitfalls of Overtraining
38:07 - What Stubborn Weight and Fatigue Are Telling You
39:02 - Why Small Steps Make a Big Difference
41:07 - How to Learn More from Lucy Hutchings
42:50 - Episode Wrap Up
42:56 - Podcast Outro
43:18 - Final Takeaway
About Lucy Hutchings:
Lucy Hutchings is a registered dietitian with 17 years of experience helping clients reach their health goals through a whole-body, whole-foods approach. She believes that real wellness starts from within, and that the way we eat and live can shape the quality of our lives.
She’s a wife, mom of three, host of The Healthy Mama Podcast, and founder of Wellness From Within Nutrition. When she’s not supporting clients, you’ll find her reading, playing piano, or enjoying the outdoors with her family.
Connect with Lucy Hutchings:
Do You Want Help Saving Your Thyroid?
Click Here to access hundreds of free articles and blog posts.
Click Here for Dr. Eric’s YouTube channel
Click Here to join Dr. Eric’s Graves’ disease and Hashimoto’s group
Click Here to take the Thyroid Saving Score Quiz
Click Here to get all of Dr. Eric’s published books
Click Here to work with Dr. Eric