About this episode
Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like? Get information on how to adjust and alter your exercise when you are. My Guest: Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence. Questions We Answer in This Episode: [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our workout routine? [00:25:00] If asymptomatic, how do we know if we’re moving through the stages and how then do we judge what changes to make? What’s Showing Up for Abby? Gaining 20 lbs slowly post-kids, despite a healthy lifestyle. Feeling frustrated when traditional diet and exercise weren’t effective anymore. Friends telling you might be “doing too much” in terms of fitness. 5 days/week strength training Seasonal long-distance running (up to 30K) Uses YouTube programs with fast-paced, minimal-rest formats Occasional yoga/mobility work Exercises to failure, prefers lifting heavy Time to Flip the Switch with Abby: Overtraining & Recovery Benefit from less frequent but heavier strength sessions Incorporating rest + slower tempo lifting could help. Recovery may be insufficient—without it, muscle building stalls. Running & Cortisol Long runs + strength + possible fasting = cortisol overload. Midlife women are more vulnerable to stress and hormonal shifts. Lower estrogen increases cortisol response, impacting body composition. Sleep & Metabolism Sleep deprivation is linked to stubborn weight and reduced muscle recovery. Abby averages 5.5–6.5 hours of sleep, with limited REM/deep sleep. Need more sleep to trigger growth hormone/testosterone release. Supplements Try specific forms (glycinate or L-threonate) and gradually increase the dose. Abby uses magnesium oil and a multivitamin with magnesium. Nutrition A little caloric deficit is okay, but eat enough. Not doing it too long creates stress. Reintroduce sweet potatoes. Carbs with high fiber at night will help us sleep better. Key Takeaways to Know Is This Perimenopause? You might be in perimenopause without classic symptoms: Weight gain and sleep disruption can be early signs. More isn’t always better in midlife exercise: Volume should decrease, intensity (with recovery) can rise. Muscle preservation is crucial: It drives metabolism and health outcomes more than weight alone. Sleep matters just as much as workouts: It affects hormonal balance, recovery, and fat loss. Cortisol and insulin sensitivity shift in midlife: Long-distance cardio and fasting a tricky combo. Smart scale stats are more telling than BMI: Body composition paints a clearer health picture. Personalized magnesium dosing: May improve sleep and aid recovery in midlife. Connect with Abby: Instagram - @abbysmarket Other Episodes You Might Like: Previous Episode - Energy Crashes & Stubborn Belly Fat After 40 (and what to do about it) Next Episode - Breast Implants and No-Cut Facelifts - the Surgeon with Answers More Like This – Weight Gain in Perimenopause and Menopause Resources: Don’t know where to start? Book your Discovery Call with Debra Join the Flipping50 Insiders Facebook Group and connect with Debra and the community. Understand how sleep relates to your hormones, muscle mass and weight loss with Flipping 50 Sleep Yourself Skinny