The Elise Tzurkov Podcast

As I turn 47, I can honestly say this—I truly love myself and my life. That didn’t happen overnight. It came from years of learning, unlearning, and growing through seasons that stretched me in ways I didn’t expect. Today, I want to share 15 lessons that helped me become more grounded, more confident, and more compassionate with myself. If you’re in perimenopause or menopause and feeling a little...

I’m not a doctor—and I’m grateful for the care mine hasgiven me. But even good doctors aren’t always right for you . I’velearned there’s a fine line between trusting medical expertise and trusting your own instincts. In this video, I share how to recognize that moment, when it’s okay to speak up, question the advice, or even find a new doctor. So how do you know when following orders helps… and wh...

Buffer foods vs. trigger foods—do you know the difference, and could it be the missing piece in your weight-loss journey? In this episode, I break down exactly what buffer foods are, what trigger foods are, and how identifying yours can help you feel more in control, and stop the cycle of frustration. If you’re in perimenopause or menopause and struggling with weight loss , it’s not about willpowe...

Weight gain can feel like it comes out of nowhere—especially in perimenopause and menopause . In this episode, we break down the real difference between weight loss and body recomposition , and why choosing the right approach matters more than ever during perimenopause and menopause . I explain what each goal actually looks and feels like, the time frame involved, and the level of commitment requi...

If you’re in a calorie deficit, hunger is part of the deal. At first, you may have to sit with it—but over time, your body adapts. In this episode, we talk about what to do when that hunger comes back and how to handle it without extremes. I break down the difference between true hunger and appetite, share practicalstrategies to set yourself up for success, and explain how to find the “middle grou...

In this milestone 100th episode, I’m celebrating by doingsomething a little unexpected—talking honestly about goal setting. I’ll be real: I don’t love setting goals. In this episode, I explain why, what’s actually worked for me, and how I approach goals in a way that leads to real growth and consistency. Using this podcast’s journey as an example, we’ll break down how success doesn’t come from one...

What if some of the things you were so sure about… weren’t actually true? In this episode, I’m unpacking beliefs I once stood by—and why I see them differently now. From how much protein you really need, to daily step counts, the “more is better” mindset, and even cold plunges, this is an honest conversation about learning, unlearning, and growing. Because growth isn’t about being right forever—it...

Does alcohol affect you differently in perimenopause? Should you quit drinking altogether? Or is just about balance? Let's find out...! FUNCTIONALLY FIT METHOD: https://functionallyfitwithelise.com/functionallyfit-method Newsletter:FunctionallyFitwithElise https://functionallyfitwithelise.kit.com/functionally-fit-newsletter FREE RESOURCES: Click below for a great FREEBIE  on how to lose that e...

HRT in perimenopause and menopause is confusing and can feel scary, but I’ve got your back! Esther is an Integrative Dietician (a traditionally trained dietician who is also trained in Functional Medicine).  She educates women so when they visit their provider, they can ask for what they need and actually get it.  In this informative episode, Esther shares some of her own experience with HRT, touc...

In this episode, I share my personal experience with HRT and my perspective on when it may make sense to start—especially during perimenopause and menopause . Every woman’sjourney through perimenopause and menopause is different, but this conversation may give you a perspective you haven’t thought about before. We’ll break down some of the key benefits of HRT , what foundations are important to ha...

There’s so much information—and misinformation—out there that before you take your next supplement or buy the next “immune booster” online, listen up. In this video, I’m breaking down how NOT to get sick during cold and flu season using simple, practical strategies you can start today . I’ll share lifestyle habits that actually support your immune system, explain which supplements can be helpful a...

Winter can feel extra heavy when you’re in perimenopause or menopause—low energy, stubborn weight gain, and zero motivation. But in this episode, I flip the script.  I share how shifting to a Winter Mindset helped me beat the cold-weatherblues, stay consistent with my workouts, and actually enjoy the season. From creating cozy morning rituals (hello, fireplace meditations!) to building community a...

After 30 years in education, Diane Sorenson shifted into being a certified transformational life coach, hypnotherapy practitioner with a powerful focus on boundaries—because real change starts with knowing where you stand. In this episode, we dive deep into self-sabotage and why the brain resists growth:when we step outside familiar patterns, discomfort shows up. But once we understand that, we ca...

In this episode, we’re diving into how insulin and cortisol shape how you feel during perimenopause and menopause . I’ll break down what’s happening behind the scenes, why your body may feel different, and how these shifts in insulin and cortisol can influence your energy, mood, sleep, and overall well-being. We’ll also talk about simple, realistic ways to support your body through this transition...

In this episode, I sit down with Eve Guzman, who once weighed nearly 300 pounds, wore a size 24, and stood just 5'1". Despiteher background as a scientist, she felt frustrated, uncomfortable, and ready to reclaim her life. Eve shares how she lost half her body weight, earned a feature in People Magazine, and turned her transformation into a mission to help others. We dive into hormones an...

I used to think life with Type 1 Diabetes would get easier. It hasn’t—but we’ve gotten better at it. Our family has faced countless ups, downs, and daily prayers as we work to keep my son safe. In this episode, I share our journey with looping—what it is, why we chose it, and how it’s changed dailylife. I talk about our mission to help him live as normal and active a life as possible, even as he l...

If you’re a woman in perimenopause or menopause , chances are you’ve tried a meal plan — and maybe it worked… until it didn’t. You follow it, see results, then slip back into old habits and end up right where you started. That’s why meal plans don’t work long-term . They don’t teach you how to eat for your body, your hormones, or your mindset. In this episode, I break down why relying on meal plan...

This year marks our 10-year Diaversary — the day our son, Owen, was diagnosed with Type 1 Diabetes .  He is thebravest human I know.  In this episode, I take you through our journey — the shock of diagnosis, the sleepless nights, the learning curve, and the emotional toll that forever changed us.  I also share how I had to reinvent myself — the woman I was before diabetes is not the woman I am tod...

Testosterone isn’t just for men — it’s a powerhouse hormonefor women too!  In this episode, we dive into how testosterone supports motivation, confidence, sex drive, bone and joint health, mental clarity etc.  Knowledge is power, and understanding testosterone can help you better understand your body especially during perimenopause and menopause . There’s no need to fear it!  Learn what happens to...

Part 1: When Is the Right Time? Let’s be real — there’s never a “perfect” time to take care of you ,especially during perimenopause or menopause. We tell ourselves, “I’ll start when I lose the weight… when I have more time… when I have extra money.” But most of the time, that’s just fear talking — fear of failing, fear of change, fear of actually putting yourself first. The truth is, waiting only...

In this episode, I open up about my journey from wanting tobe skinny to learning to love my strong body. As women in perimenopause and menopause, chasing skinny often costs us our energy, hormones, and peace of mind. I’m no longer willing to diet down or obsess over every macro—this phase of life calls for balance, not extremes. My focus now is on feeling strong,flexible, and vibrant while managin...

Randy thought she had all the information, was putting inthe work, and still wasn’t seeing the transformation she wanted.  From crying in a bathroom stall to confidently stepping into a photo shoot, her story is proof that knowing what to do isn’t the same as knowing how to do it.  In this episode, we dive into how she broke through frustration, invested in herself with the FFWE team, and built ha...

In this episode, I’m getting real about weight loss in perimenopause and menopause. I’ll share how long it really took me to lose the weight—and what I’ve learned coaching women in the FFWE program about what sustainable transformation actually looks like. Spoiler: 90 days isn’t enough. Quick fixes might bring fast results, but they won’t create lasting change—or the confident, strong woman you wa...

In perimenopause and menopause, the shit you do matters… and the shit you don’t do matters even more.  Too often we get trapped in an all-or-nothing mindset — thinking if we can’t do itperfectly, it’s not worth doing at all. But that’s the trap that keeps you stuck.  This episode dives into why doing something is always better than doing nothing when it comes to your health, energy, and weight los...

Estrogen — she’s powerful, unpredictable, and essential!  In this episode, I break down what estrogen really does in your body, how it changes during perimenopause and menopause, and what those shifts mean for your weight, energy, mood, and overall health.  You’ll discover why estrogen affects everything from your heart to your brain and how to support your body as her levels rise and fall.  If yo...