The Elise Tzurkov Podcast

Perimenopause and menopause are no joke—and getting to where I am now, took time, effort, and a whole lot of intention. I had to reset my priorities: from the way I move my body and the food I eat, to the people I choose to keep around me. It wasn’t easy, but every step was worth it. If you're feeling stuck, overwhelmed, or just unsure where to start—know this: youare not alone, and you can ab...

Feeling stuck and wondering if it’s a plateau—or just perimenopause playing tricks on you? You’re not alone. Join me to get real answers about what’s happening in our bodies. In this episode I’m breaking down clear, objective signs to help you figure out if you are in a plateau – or if there is something else holding you back.  Plus I will share specific examples of what might be working for you a...

The reason you’re not seeing the results you want?  You’re not following the damn plan.  Harsh? Maybe.  True?  Absolutely. If you’re in perimenopause or menopause and still letting your feelings run the show — cravings, fatigue, frustration — it’s time for a reality check.  Cookie-cutter diets, over-restriction, ordoing what worked in your 30’s won’t cut it anymore. It isn’t that weight loss doesn...

In this episode, we're diving deep into the gut—literally! We’ll explore how perimenopause and menopause shake up your gut health, from bloating and constipation to changes in your microbiome.  Hormones like estrogen and progesterone don’tjust affect your mood and cycles—they also play a big role in digestion and gut balance. I’ll break down the science in simple terms and share practical, rea...

If you are struggling with sleep, you're not alone.  In this episode, we dive deep into the two major sleep challenges many women face during perimenopause.  I’ll explain what is happening to your body and share practical tips, lifestyle changes, supplement suggestions, and insights to help you improve your sleep quality during this transitional phase. I alsohave a freebie you can download for...

Have you ever said to yourself, “I’ve tried everything and nothing ever works?”   If so, this is the episode for you.  In perimenopause and menopause your body is absolutely changing and you can use that as an excuse to be “right”,or you can get out of your own way and get the results you’re dreaming of.  Your mindset is key to successful weight loss,body composition changes, or any other goal you...

There is so much noise out there about stress in perimenopause and menopause and the impact is has on your cortisol, estrogen, progesterone and weight gain.  Listen up so I can simplify things for you and dispel some myths.  Inthis episode I am going to explain why being intentional with your stress management is important because now more than ever (in perimenopause and menopause), life is going...

What once worked, does not work anymore.  Our bodies change as we go through perimenopause and menopause and what got you here, won’t get you there.  If you want change, you are going to need to level up and change your strategy. Listen up as I explain what this looks like and give you some tips on reaching your weight loss and body composition goals in perimenopause and menopause.  FunctionallyFi...

Life is full of challenges and in perimenopause and menopause things can become even more complicated.  So, on the days when you don’t have 100% to give, what do you do?  Listen up and let me take you through what 100% actually looks like so that you don’t burn out and can still reach your goals. FunctionallyFitwithElise Newsletter: https://functionallyfitwithelise.kit.com/functionally-fit-newslet...

As a single mother, incredible athlete and breast cancer survivor Lara has relied on her strong mindset to meet goals (completing multiple marathons, Ironman Triathlete, undergoing chemotherapy and radiation to beat breast cancer) and she has thrived through it all.  In this episode she talks about her journey and how embracing a “gamer” mindset is what changed everything for her.  Listen up as sh...

If you are anything like me you have more things to think about in life than what you put in your mouth and your daily chores.  In order to get “A” results, you must put in “A” effort and that is f@%king hard to do.  What if you release the urgency?  Listen up as I explain how you can get the results you want in a sustainable way at a balanced speed.  FunctionallyFitwithElise Newsletter: https://f...

The summer brings with it all the joys of the warmth, outdoorpatios, longer days and often a “fuck it” mentality.  It seems fun at the time, but what about in September when you are now further from your goals.  How are you going to feel aboutyourself?  So, let me ask you “How do you want to summer?”  Today on the podcast I go into this very question and give you some things to ponder on as the se...

We spend a lot of time comparing someone else’s results withour own.  The reality is that you are not someone else – you are you!  If you find yourself comparing yourself and discouraged by the progress of others or don’t understand why your progress isn’t what you want it to be, then this is the episode for you.  Listen up as I explain why you don’t look like her and how to stay in your lane to g...

Are you tired of being in the cycle of working so hard to look good for a vacation, a birthday etc. and then ending up feeling bloated and gross and having to start again because you ate and drank like an asshole?  I have you covered. In this episode I talk about setting yourself up with DNC’s to help keep you on track with your goals.  What are DNC’s you ask?  Press play and I will explain it all...

The BLT’s (bites, licks and tastes) are the little things that you eat that you don’t think matter.  But everything counts and those little seemingly insignificant bites of this, tastes of that, and licks of the other are adding up.  Listen up and let me give you concrete personal examples of how I have had to learn this the hard way and also how it might happen to you. FunctionallyFitwithElise Ne...

The reality is that you have probably had a priority thatyou self-sacrificed at some point in life because you felt you had to.  Then you started perimenopause and your hormonesstarted to change at which time you might have looked in the mirror and wondered, “Who the fuck am I?”  It is time toprioritize yourself and that starts by setting boundaries.  Listen up and as I take you through some examp...

I will often hear women say, “Suddenly I blinked and I can’tfit into my clothes’” or “I’ve changed nothing and suddenly nothing works anymore.”  In this episode I challenge thesebeliefs.  For most women in perimenopause and menopause there are many life changes.  Everything you think has not changed actually is changing, it is just very gradually, gradually, suddenly.  So all of the excuses you gi...

I am so fucking done chasing skinny.  I am no longer interested in the low calorie, dieting down, excess cardio lifestyle.  WhenI realized that my body was better at being strong, my life got a lot easier and a natural side effect is that my body has never been as lean.  Listen up and let me explain. FunctionallyFitwithElise Newsletter: https://functionallyfitwithelise.kit.com/functionally-fit-new...

Intentional maintenance is harder than weight loss, which iswhy everyone fucks it up the first time.  The good news is that the best way to learn something new is to practice. In this episode I take you through the common struggles with maintenance and share how to succeed in maintenance rather than relying on dieting over and over again.  FunctionallyFitwithElise Newsletter: https://functionallyf...

There is nothing more exciting than starting something new,but (spoiler alert) motivation usually lasts for about 7 to 14 days.  The reality is that the real work you need to do, the work that you just don’t want to do, is the boring F@CK’N middle.  It is the rinse and repeat and there is nothing shiny or exciting about it.  When we look at those who are successful and maintain their weight loss a...

Are you insulin resistant?  What does it actually mean?  Whatare you going to do about it?   In this episode I am going to help you answer these questions by diving deep into insulin resistance.  Knowledge is power, so listen up! FunctionallyFitwithElise Newsletter: https://functionallyfitwithelise.kit.com/functionally-fit-newsletter FREE RESOURCES: Click below for a great FREEBIE  on how to lose...

Join me as Dr. Leslie Yaffa and I talk about checking off the boxes.  There are many expectations that have been put upon women by society, family, themselves etc.  Some of those expectations might have felt fulfilling and some you may have fulfilled merely out of obligation.  In this episode we are going dive deep into figuring out what those checkboxes are that we were told to complete in life a...

Macronutrients are carbohydrates, fats and proteins.  Most people count macronutrients in order to lose weight.  Being in a calorie deficit is necessary for weight loss but where those calories come from is going to determine what you see in the mirror and how you are going to feel.  Counting macros will help determine your overall adherence and your long term success.  Listen up so I can explain....

I often hear women say they’re worth it, but they don’t value themselves enough to make the change they know they need to make.  I have seen the cost of when women don’t invest in themselves and it is heartbreaking. The cost of not investing in yourself becomes the time and energy that you spend hating yourself.   Don’t let money hold you back – YOU ARE WORTH IT!  Listen up and let me explain. Fun...

You don’t owe anyone an explanation for the choices you make.  Once you cut out the excuses you are going to start living your life unapologetically and showing up as the bad-ass woman that I know you are.  Listen up and let me explain! FunctionallyFitwithElise Newsletter: https://functionallyfitwithelise.kit.com/functionally-fit-newsletter Click below for a great FREEBIE  on how to lose that extr...