Megan Pfiffner, Perimenopause Expert

Megan Pfiffner, Perimenopause Expert Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Megan Pfiffner, Perimenopause Expert, Health & Wellness Website, New York, NY.

✨ Perimenopause Expert
✨ Creator of The Perimenopause Matrix™
✨ Helping women who do it all feel like themselves again - with energy that lasts, focus that sticks, and hormones that aren’t running the show.

01/28/2026

That voice telling you you're doing everything wrong? Mine has a name: Monica.

She's loud. She's mean. And she's actually trying to protect you.

If you never take chances, you can't fail. If you never put yourself out there, you can't get hurt. Monica thinks she's helping.

But here's what I'm learning: you can work WITH her instead of against her.

Try this → Pull back and listen to what she's really saying. What's she actually afraid of? Failure? Rejection? Something that happened before?

Then reassure her: "I've got this. You're loved, but I can protect myself now."

It sounds woo-woo. I get it. But this practice changed everything for me.

Full episode on working with your inner critic, giving yourself permission to be exactly where you are, and why compare-and-despair is killing your progress → link in bio

https://meganpfiffnernutrition.com/mental-emotional-health/you-are-not-robin-berzin-and-thats-the-point/

01/25/2026

Remember that I Love Lucy episode in the chocolate factory?

Lucy and Ethel are supposed to wrap chocolates on a conveyor belt, but they can't keep up. So they start stuffing chocolates in their mouths and dresses, panicking as the whole system breaks down.

That's your digestion in perimenopause.

Not faster. Not slower. Just unreliable.

Here's what's actually happening:
The conveyor belt isn't running smoothly anymore. Sometimes it stops. Sometimes it lurches forward. Sometimes the chocolates pile up at one station while another station sits empty waiting for work.

The whole system becomes inconsistent and inefficient.

And that's when Lucy and Ethel start panicking and shoving chocolates everywhere.
I want you to think of your digestion like a conveyor belt: If anyone at the beginning doesn't do their job properly, the whole system gets off track and we have chocolate candy going everywhere.

In perimenopause, that conveyor belt gets unreliable because of hormonal changes - but also because of how those changes affect your stress levels, your sleep, your ability to eat relaxed meals.

Full breakdown of the digestive conveyor belt in this week's podcast: "What Your Digestion is Trying to Tell You in Perimenopause"

https://meganpfiffnernutrition.com/gut-digestive-health/what-your-digestion-is-trying-to-tell-you-in-perimenopause/

Link in bio 👆



https://meganpfiffnernutrition.com/gut-digestive-health/what-your-digestion-is-trying-to-tell-you-in-perimenopause/

01/24/2026

Why aren't the probiotics working?
Why didn't the elimination diet help?
Why do gut-healing protocols keep failing?

Because you're trying to fix your Fuel pillar while your Regulate pillar is completely compromised.

Here's what's actually happening:
Your digestion issues aren't just about WHAT you eat. They're about stress resilience, nervous system regulation, sleep quality, eating in community versus isolation - and how all of those intersect with declining hormones in perimenopause.

The Perimenopause Matrix shows you why isolated interventions fail.
You can't optimize one pillar in isolation. When your Regulate pillar is compromised by anxiety creep, your Fuel pillar can't run smoothly, even if you're eating all the right foods.

Think about it: In perimenopause, the digestive conveyor belt runs at inconsistent speeds because hormones are changing, but ALSO because those changes affect your stress resilience, your sleep, your ability to eat relaxed meals.

This is the interconnected nature of all six pillars: Fuel, Move, Recharge, Regulate, Connect, and Clean.

Want to understand which pillar actually needs support (not just where symptoms show up)?

Listen to this week's episode: "What Your Digestion is Trying to Tell You in Perimenopause"

https://meganpfiffnernutrition.com/gut-digestive-health/what-your-digestion-is-trying-to-tell-you-in-perimenopause/

Link in bio 👆

01/23/2026

Before your first bite this week, take three deep breaths.

Not to "fix" your digestion.

But to NOTICE.
→ Are you relaxed or tense?
→ Sitting or standing?
→ About to inhale your food, or do you have space to taste it?

This isn't about perfection. It's about gathering data on where your Regulate pillar actually is.

Because you can't change what you can't see.

Most of us are eating every meal on autopilot - standing at the counter, checking email, completely stressed out. Then wondering why probiotics aren't helping.

You have the chance to pick your defaults with some practice.

Start with awareness. Three breaths. See what you notice.

Full episode breaks down why HOW you eat matters just as much as WHAT you eat: "What Your Digestion is Trying to Tell You in Perimenopause"

https://meganpfiffnernutrition.com/gut-digestive-health/what-your-digestion-is-trying-to-tell-you-in-perimenopause/

Link in bio 👆

01/21/2026

"You are not a cat." 😂

I actually said this to a client once when we discovered she was force-swallowing food after only a handful of chews.

Here's the thing: your digestive system is not built to handle chunks of food. You have a big set of teeth that allow you to tear, chew, and grind. USE THEM.

Chew until the food in your mouth turns to liquid. Seriously, liquid.
It takes work to change this habit, but I've seen it resolve most digestive issues for clients - without any supplements or fancy protocols.

Why? Because if your stomach gets big unchewed chunks, it has a real hard time doing its job (breaking down food, killing pathogens, extracting B12).

This is the digestive conveyor belt in action. Each station has to do its job properly, or the whole system backs up.

Full episode explains how the Regulate and Fuel pillars work together (and why you can't fix one without the other): "What Your Digestion is Trying to Tell You in Perimenopause"

Listen now - link in bio 👆
https://meganpfiffnernutrition.com/gut-digestive-health/what-your-digestion-is-trying-to-tell-you-in-perimenopause/

01/18/2026

Did New Year's resolutions not happen for you this year?

Good news: You didn't miss your window.

You have 52 fresh starts in 2026. Every single Monday. Every month. Your birthday. Anniversaries.

The wellness industry wants you to believe January 1st is your only shot because urgency sells. But Dr. Katy Milkman's research shows that's not true—and they know it.

So if you're exhausted after the holidays and not ready to implement changes yet? That's not a failure. That's knowing your body and your life during perimenopause. That's wisdom.

I'm breaking down all of this (plus what actually works for sustainable change) in this week's podcast episode.

🎧 Listen here:
https://meganpfiffnernutrition.com/mental-emotional-health/youre-not-broken-why-new-years-resolutions-are-designed-to-fail/

Tag a friend who needs to know she has 52 chances this year 👇

01/16/2026

This is the rebellion: You don't need to change your entire life today.

Pick ONE thing. Just one thing that feels reasonable and will actually work for YOUR life.


Because here's the truth: your choices now are setting you up for when you're 60, 70, 80. You want to put that suitcase in the overhead compartment. Pick up that grandbaby. Jump on that ski slope.

Start small. Bring a friend. Tell another woman what you're doing—not to brag, but to give her permission to start small too.

In this week's podcast, I share exactly how to do this during perimenopause (when your bandwidth is already stretched thin) and why 3 minutes changed my entire life.

🎧 Full episode linked in bio

https://meganpfiffnernutrition.com/mental-emotional-health/youre-not-broken-why-new-years-resolutions-are-designed-to-fail/

01/14/2026

You don't need a "new you."

You're not broken. You're not behind. The idea that you need to completely transform yourself on January 1st? That's marketing designed to make you feel inadequate.

You are beautiful and deserving RIGHT NOW.

Maybe you have goals, but that's about adding tools and building skills, not trashing who you are today.

Here's what they don't tell you: It's not you that's the problem. It's the wellness industry and the lack of skills to make change - piled on top of perimenopause, which is already draining.

In this week's podcast episode, I'm breaking down why the "New Year, New You" model is designed to fail and what actually works for sustainable change during perimenopause.

🎧 Link in bio to listen

https://meganpfiffnernutrition.com/mental-emotional-health/youre-not-broken-why-new-years-resolutions-are-designed-to-fail/

01/11/2026

Gut issues in perimenopause don't always show up as bloating or digestive problems. 👀

A dysbiotic gut can also cause:
❌ Inflammation
❌ Brain fog
❌ Cravings
❌ Weight gain

Perimenopause means we need to be MORE mindful of gut health.

**Start here:**
✅ What are you putting IN? (fiber, plant variety, whole foods)
✅ What do you need LESS of? (sugar, processed foods, alcohol)
✅ How's your sleep?
✅ How's your stress?
✅ Are you moving your body?

ALL of these play a role in your gut health.

And in perimenopause, your fluctuating hormones are already disrupting your microbiome. You can't control your estrogen levels, but you CAN support your gut.

This isn't about perfection. It's about consistency.

🎧 Listen to my 2-part podcast series (link in bio) for:
→ The 40 plant foods framework
→ What to eat MORE of
→ What to eat LESS of
→ My exact antibiotic protocol
→ When probiotics are worth it
→ Realistic timelines (3-6 months)

https://meganpfiffnernutrition.com/gut-digestive-health/what-to-actually-eat-for-gut-health-in-perimenopause-part-2/

Your gut isn't broken. It just needs support through this transition.

****

01/10/2026

The secret weapon for stable blood sugar and staying full? Fiber + protein. 🎯

One cup of canned black beans = 18g of fiber + protein in one punch.

This includes ALL beans and legumes:
✨ Any color lentil
✨ Any variety of bean
✨ Soybeans/edamame
✨ Hummus
✨ Lupini beans

You can:
→ Make dips
→ Blend into soups for creamier texture
→ Make brownies and cookie dough (yes, really!)
→ Add to salads, tacos, meal bowls, sautéed dishes

**Dark leafy greens** are the other powerhouse:
Kale, collards, spinach, lettuce, beet greens, turnip greens, bok choy

Great fiber PLUS loaded with nutrients. Add them:
→ Frozen in smoothies
→ To pasta sauces and stir fries
→ In salads, pestos, sauces
→ In soups and even meatballs

In perimenopause, stable blood sugar = fewer energy crashes, less brain fog, better mood, easier weight management.

Fiber + protein is your non-negotiable combo.

🎧 Listen to the full episode (link in bio) for the complete list of gut-healing foods, the 40 plant foods framework, and my exact protocol for supporting your gut through perimenopause.

https://meganpfiffnernutrition.com/gut-digestive-health/what-to-actually-eat-for-gut-health-in-perimenopause-part-2/

Your blood sugar will thank you.

01/09/2026

Your gut bacteria are your best friends - but if you don't feed them, they'll start eating YOU. 😳

Here's what happens:

Soluble fiber creates a gel that supports your gut's mucous lining
Insoluble fiber acts like a brush, cleaning your gut and stimulating mucous production

When you don't eat enough fiber? Your gut bacteria get HUNGRY and start snacking on your gut lining. This leads to leaky gut and all the problems that come with it.

Your gut bacteria are literally:
✨ Making vitamins for you
✨ Supporting your immune system
✨ Breaking down and digesting food

They NEED fiber. And they need variety.

Plant foods don't just provide fiber - they give you vitamins, minerals, phytonutrients, polyphenols, and flavonoids that keep your gut healthy.

The good news? You don't need to get bogged down in the science. Just eat a wide variety of plant-based foods and you'll get everything you need.

🎧 Want the complete roadmap? Listen to my 2-part podcast series on gut health in perimenopause (link in bio). I break down exactly what to eat, how much, and why it matters.

https://meganpfiffnernutrition.com/gut-digestive-health/what-to-actually-eat-for-gut-health-in-perimenopause-part-2/

Feed your gut friends. They've got your back.

01/07/2026

40 different plant foods per week sounds IMPOSSIBLE, right? 🌱

Wrong. You're probably already at 15-20 without even trying.

Here's the secret: It's not just vegetables. It includes:
✨ Tea and coffee
✨ Spices and herbs
✨ Nuts and seeds
✨ Fruits, veggies, beans, legumes, lentils

Put cinnamon in your coffee? That's 2.
Almonds and pumpkin seeds on chia pudding with mixed berries? That's 6 right there.

**Easy ways to add more:**
→ Keep frozen veggies and fruits on hand
→ Buy a few different nuts/seeds to sprinkle on dishes
→ Add new spices or herbs to your pantry
→ Try a new tea flavor

Track for one week and you'll be surprised how close you already are.

Variety = microbiome diversity = better gut health in perimenopause.

🎧 Listen to the full episode (link in bio) for my complete gut healing protocol—what to eat, what to avoid, when probiotics are worth it, and my exact antibiotic strategy.

https://meganpfiffnernutrition.com/gut-digestive-health/what-to-actually-eat-for-gut-health-in-perimenopause-part-2/

Your gut needs variety, not perfection.

Address

New York, NY

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 5pm
Friday 9am - 5pm

Website

Alerts

Be the first to know and let us send you an email when Megan Pfiffner, Perimenopause Expert posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Megan Pfiffner, Perimenopause Expert:

Shortcuts

Featured

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category