DrShelley Meyer

12/06/2025

Thinking about starting strength training but not sure where to begin — especially in your 40s and 50s?
You’re not alone. As estrogen drops during perimenopause, we lose muscle faster… which means a slower metabolism, more stubborn weight, and more fatigue.

The good news? Strength training can reverse so much of that. 💪✨

Here are the 5 beginner moves I recommend for women over 40:
✔ Squats
✔ Glute bridges
✔ Rows
✔ Modified push-ups
✔ Tricep extensions and bicep curls

Aim for 8–12 reps, 2–3 sets, 2–3 days a week.
Start slow. Focus on form. Your body will respond.

I also just published a full blog with even more resources + a simple 4-week plan to follow.
And if you want support for hormones while you’re building strength, grab my FREE 3-Day Perimenopause Meal & Supplement Plan — link in bio! 💗

11/21/2025

Struggling with a slower metabolism in your 40s? It’s not your age — it’s under-eating, stress, poor sleep, and too much high-intensity exercise. Your hormones shift in midlife… and your metabolism shifts with them. 💛

I break it all down in my new midlife metabolism guide — link in bio.

11/18/2025

🌼✨ Struggling with blood sugar balance during perimenopause? It' actually super common! 🌼✨

As hormonal changes can lead to unpredictable blood sugar levels, it's important to eat balanced meals- protein forward (eat your protein first and make sure it's at every meals, and eat high fiber carbs earlier in the day- check out protein and carb balance breakfast ideas in the posted pictures- and for meal plans get my free pdf through the video link in my linktree/link in bio). 🍳🥑🍓

Did you know that estrogen plays a key role in glucose processing? As levels drop, your body's ability to manage sugar can become a bit wobbly. This can lead to worsening menopause/late perimenopause symptoms like hot flashes, irritability, and weight gain. But don’t worry! With the right strategies, you can regain control. 🙌

Here are some tips for stabilizing your blood sugar:
1️⃣ Incorporate high-fiber foods and healthy fats.
2️⃣ Time your carbs wisely—opt for complex carbs in the morning.
3️⃣ Keep track of your levels for better insights. I like to recommend tracking your food a few days per week so you can track your fiber and protein intake. I like CarbManager, MyFitnessPal, and Cronometer apps for tracking.

Let’s break the cycle together! For more info, check out the Youtube video (https://youtu.be/rM0-0CZ12iw) and blog link (https://www.perimenopause.help/perimenopause-blood-sugar/) in bio! 🔗💖

10/17/2025

Think your metabolism is broken after 40? It's not, it's adapting. It becomes a time for us to listen to our bodies, nourish them, and move them in new ways.
Want to learn more? Check out my blog at perimenopause.help and get my free menopause metabolism checklist- the link for my new blog is in my bio.
And Happy Menopause Awareness month!

08/04/2025

Happy from my favorite park! What's your favorite place to take a nature scene pic at WDW?

07/25/2025

🐵Let's take a lesson from our Animal Kingdom friends and give someone we live a nice big hug today! Happy , wishing you all love and hugs out there 🤗!

07/17/2025

Tired but wired? Can't sleep? Gaining weight around the middle? 🤔 Maybe it's your cortisol...
I'm happy to be partnering with Welltech (creators of my favorite fitness app ) to bring you my first in a series of integrative hormone health videos. In this video I'm diving deep into how to balance cortisol through functional nutrition, daily lifestyle shifts, and simple supplement support. The link is in my Linktree, hope you can check it out! (This is on the YouTube channel, not my channel just fyi).

06/13/2025

New video all about healthy hormone levels and what , when, and how to have your hormone levels checked including:
✅ Estradiol
✅ Progesterone
✅Dhea
✅Full thyroid panels
✅Shbg
✅ Testosterone
And more!
Optimal levels, timing, and symptoms of highs and lows-it'ss all in the video and in my guide on my blog, perimenopause.help.
Happy Friday, hope you all have a great weekend!

06/05/2025

05/20/2025

So, seeing this picture you might ask who is that handsome genius ..but you may also ask "What are the 4 Stages of Adrenal Fatigue?"
Well today's blog post dives into that exact topic and how to recognize and understand its connection with perimenopause and other female hormone shifts!
In brief the 4 Stages are:
Stage 1 – Alarm: Your body goes into “fight or flight” mode. Cortisol spikes, blood sugar rises, and you may feel wired, anxious, or have trouble sleeping.

Stage 2 – Resistance: Stress is ongoing. Cortisol stays high, and symptoms like belly weight gain, cravings, irritability, and energy crashes become common.

Stage 3 – Exhaustion: Your adrenals can’t keep up. Cortisol starts to drop, and you feel flat-out fatigued, unmotivated, or foggy.

Stage 4 – Burnout: Cortisol production bottoms out. This stage mimics adrenal insufficiency—think chronic fatigue, low blood pressure, and difficulty getting out of bed.

These stages aren’t “just in your head”—they reflect real changes in cortisol production over time. Knowing where you are is the first step toward reclaiming your energy.
Full post is here and the link is in my Linktree

https://www.perimenopause.help/4-stages-of-adrenal-fatigue/
adrenalfatigue

05/15/2025

Like the new look? No, I haven't started wearing adult diapers 😆 (yet...) but I wanted to share how much I love castor oil packs to help soothe inflammation!!!
Castor oil packs are great for:
🎈Bloating
🤬an angry liver that needs help detoxing
😖Painful periods, cramps, ovarian cyst pain, fibroid discomfort and/or general abdominal discomfort
Queen of Thrones is my favorite as you can apply the oil to the cloth then tie it around you and it's so comfy and less messy than the traditional packs.
💡 It's best to wear it overnight for maximum effect but if that's too much for you then keep it for 2-3 hours.
I'll link the queen of thrones in my Linktree if you want to check it out.

04/26/2025

Did you know low progesterone can cause irregular periods, insomnia, mood swings, anxiety, night sweats and more? Check out my blog that just went up all about the 5 Best Herbs for Progesterone! These herbs can be game changers in perimenopause, and can also be helpful for women at any age with irregular periods or sleep issues. link in profile, on my Linktree, and here: https://www.perimenopause.help/herbs-for-progesterone/