The Elise Tzurkov Podcast

If you feel like you’re always reaching for something to eat, this episode is for you. Many women in perimenopause and menopause are stuck in a constant snacking cycle — eating tiny meals, feeling hungry an hour later, and wondering why they can’t lose weight. Here’s the truth: you don’t need to snack — you need to eat real, satisfying meals. In this episode, I’ll show you how small meals and cons...

Welcome to Episode 1 of four of our Hormone Series! Today,we’re diving deep into progesterone — the first hormone to decline during perimenopause. If you’re dealing with poor sleep, mood swings, anxiety, bloating, inflammation etc. progesterone could be the key.  Learn what this essential hormone does, how its decline impacts your body, and the practical steps you can take to take charge of your h...

Ladies, let’s clear something up: lifting weights will NOT make you bulky—especially in perimenopause or menopause.  If you want to feel stronger, look leaner, and age with confidence, muscle is non-negotiable. Your body is changing. Hormones are shifting. But that doesn’t mean you’re powerless. You can build muscle. You can feel amazing. This stage of life is no joke—but neither are you. Let’s st...

90-ish days left in the year— you still have time to make real progress.  Whether you're navigating perimenopause ormenopause, this season doesn’t have to mean weight gain, tight pants, and frustration.  It's your chance to buildstrength, shed what’s not serving you, and finally feel good in your body again. Who do you want to be on January 1st? Stronger? Leaner? More confident? The best d...

Tired of turning the holidays into a full-contact sport withyour fridge?  I'm here to help you enjoy Thanksgiving without ghosting your goals. Get practical tips to navigate the food chaos, avoid the binge spiral, and bounce back like a badassif you do go overboard. Because if you don’t quit, you can’t f*ck up. Let’s do this. Wishing you all a Happy Thanksgiving.  I am thankful for all of my l...

You will master whatever you do consistently .  Intensity feels powerful, but it’s often unsustainable—especially in perimenopause and menopause when hormones shift, recovery slows, and stress is higher.  Extreme diets or killer workouts may get quick results, but can you stick with themwhen life hits hard?  The truth is: consistency wins.  Even if it feels boring, slow, or unmotivating—following...

Are you in perimenopause or menopause and wondering why you're feeling off —anxious, wired but tired, struggling to lose weight, or just not like yourself?  It might not just be hormones… it could be nervous system dysregulation .  In thisepisode, I break down what nervous system dysregulation really is, how it shows up in your body, and why it could be the hidden reason behind your stubborn s...

Self-love isn't just bubble baths and spa days — though those can be part of it. True self-love means keeping the promises you make to yourself . In the chaos of daily life — especially during perimenopause and menopause — it's easy to lose sight of who we are. We pour ourselves into our roles: partner, parent, professional… and forget what we truly need. But here’s the truth: when you fol...

Perimenopause feels like a storm—with no rule book, no clear diagnosis, and way too much conflicting information. You’re left to Google your symptoms and scroll for answers, hoping something clicks. You’re not alone. In this episode, we’re talking about the frustrating reality of weight gain and stubborn belly fat during perimenopause. You’ve tried what used to work—clean eating, workouts, cutting...

In this episode, we dive into the three main types of boundaries: personal, relational, and structural. You’ll learn what they are, how to identify when they’re needed, and most importantly—how to communicate them. Dr. Yaffa shares real-life examples, practical scripts, and tools to help you set boundaries with clarity and confidence.  Becauselet’s face it: boundary-setting is a practice , not a o...

“Whatever you are not changing, you are choosing.”  This powerful quote from Travis Dalrymple sets the tone for a raw and transformative conversation about what’s really holding you back—and how to take your power back. In this episode, we dive deep into the uncomfortable truths about change, personal leadership, and the limiting beliefs that quietly shape our lives.  Are you waiting for the &quot...

GLP-1: Is It Cheating? It’s a hot question—and my answer may surprise you. I’m not here to break down the science of GLP-1 meds, but to tackle the real issue: the stigma. Shame, fear, confusion—especially for women in perimenopause and menopause —can cloud our choices. Let’s get honest. Weight gain during this transition is real, but is GLP-1 the answer or just a temporary fix? I’m here to give yo...

Should I wear a weight vest when I walk?  Should I have protein at every meal?  Is coffee in the morning okay? Ahhhhhh! In this episode, I’m cutting through the chaos and confusion to help you finally figure out where to start in order to meet your personal goals.  With so much noise out there, it’s easy to feeloverwhelmed — especially when hormones are changing the game.   But don’t worry — I’m k...

Have you ever found yourself second-guessing every decisionyou’ve ever made—your career, your relationship, even the city you live in?  If you’re navigating perimenopause or menopause, you know this isn’t uncommon.  In today’s episode, I’m diving deep into how perimenopause and menopause can shake our mindset and force us to reevaluate everything.  I’ll share my personal journey—from Costa Rica to...

Why is it so hard to say NO—especially to ourselves?  In this episode, I break down the two types of “no”: saying no to others and saying no to your own impulses. You're generous, you're supportive—but are you putting yourself last in the process? I’ll explore how to find a healthy balance between helping others and honoring your own goals. With real-life examples and actionable steps, I’l...

Think you’re in a calorie deficit?  Maybe not.   Most people feel like they’re dieting, but they’re not actually in a true deficit.  In this episode, I’ll break down exactly what that should feel like. Spoiler: being in a real deficit is hard.  You’ll be a little hungry, low on energy at times, and it’s definitely not somewhere you want to live long-term. The goal?  Use the deficit strategically,t...

In this powerful episode, we unpack the difference between what's important in life and what's a priority —a shift in perspective that could completely transform the way you approach your health, goals, and everyday decisions during perimenopause and menopause. Joining me is David Priemer, a former research scientist turned sales expert, author, and consultant. With a background in chemist...

In this episode, we dive into the truth about intermittentfasting for women in perimenopause and menopause — and spoiler alert: it’s not a one-size-fits-all solution. Whether fasting works for you depends on your mindset, your current eating habits, your hormonal stage, and how realistic afasting schedule is for your lifestyle. I break down what you need to consider before jumping in, and how to a...

Are you getting the right amount of protein—or way too much? In this episode, I’ll break down how much protein you really need based on your goals, and why more isn't alwaysbetter. There's a sweet spot, and I’ll help you find it. Plus, I’ll share 10 simple protein sources you can start adding to your meals today. Whether you're building muscle, losing weight, or just staying healthy—th...

Let’s be real—I miss eating like an asshole.  It gives you that quick hit of dopamine, but let’s not lie… it also leaves you feeling bloated, sluggish, and full of regret.  In this episode, I’ll break down exactly what “eating like an asshole” means, somesuggestions on how to redirect yourself before going overboard, and why perfection isn’t the goal.  Perimenopausemakes everything harder—but I’m...

Yes—you can lose weight in perimenopause without tracking every bite. In this episode, I’m sharing 3 simple strategies you can start using tomorrow to make real progress without obsessing over numbers.  I’ll walk you through exactly what these steps look like in a real day, so it actually feels doable.  No apps, no spreadsheets—just structure, awareness, and small changes that stick.  Let’s make w...

Welcome to a space where intuition meets science . I believe in the power of intuitive eating—but also know our bodies are wired for survival, not modern abundance.  That means learning to trust your hunger takes time, patience, and a bit of re-training of the mind and body.  Tools like tracking and noticing how your clothes fit can help bridge the gap.  Intuitiveeating can become a sustainable wa...

Are you wondering if you should run lab tests—or just start making changes—when trying to manage symptoms or lose weight in perimenopause or menopause?   In this episode, I dive into when testing is truly helpful and when it may be smarter to focus on low-hanging fruit like sleep, stress, and nutrition.  I’ll walk you through how to know if you're ready for testing—or just looking for a diagno...

Ever feel like no matter how hard you diet, your body justwon’t budge?  That’s not your imagination—it’s metabolic adaptation , especially during perimenopause when your hormones are shifting fast.  In this video, I break down exactly what's happening to your body as it works hard to keep you alive/safe by constantly monitoring your internal and external environment and for many of you trying...

Is weight loss really what you need right now—or is it timeto redefine your why ?  For women in perimenopause, the pressure to shrink our bodies often overshadows what we actually need to feel strong, energized, and fulfilled. This episode invites you to question whether your goal is true to you —or just a reflection of outdated expectations. It's not just about numbers on a scale—it’s about h...