Cycle Syncing: The Ultimate Game-Changer for Women in Perimenopause…

If you’re new to understanding your cycle and hormones, or if you’re not currently working with a doctor, I highly recommend starting with cycle syncing and symptom tracking. It’s a simple yet powerful way to get in tune with your body and manage the wild ride of perimenopause.

Cycle syncing is exactly what it sounds like: aligning your daily activities, workouts, and even meals with the phases of your menstrual cycle. While there are plenty of apps for this, I’m a bit old school. I use a giant paper calendar that lives on my counter, where I can see every day of the month at a glance. Bonus: my partner can see it too, so he knows exactly where I’m at hormonally. He’s fully in on this—when I’m in my luteal phase, he makes me “luteal treats,” and when I’m in my follicular phase and bursting with energy, he knows we’re tackling more active plans. This kind of transparency has transformed our relationship. As I educate myself, I educate him, and we’ve become a true team navigating this phase of life together.

Here’s the thing: if you’re living your life the same way every day—same energy levels, same workouts, same everything—you’re not cycle syncing. And girl, it’s time to stop living like a man on a 24-hour hormonal cycle! We women are designed differently. Our cycles range from 21 to 28 days, and our needs shift throughout. Trying to function like a man every day is a fast track to burnout. The sooner we accept that, the sooner we’ll start feeling our best.

Personally, I track everything—symptoms, supplements, sleep patterns—you name it. It’s not fancy, just quick notes on my calendar, but it works. I love having it visually in front of me, and it’s a lifesaver for my partner too. If I’m feeling a little extra one morning, he can glance at the calendar and think, Ah, luteal phase—it’s all good.

If you’re new to this, start small. Begin tracking your cycle and symptoms. Write down how you feel, any changes you notice, and what’s working for you. Once you’ve got a rhythm, you can explore supplements, tweak your routines, and even consider hormone replacement therapy (HRT) if that feels right for you.

Cycle syncing isn’t just a trend; it’s a lifestyle shift that can make a world of difference. Trust me, once you start living in harmony with your cycle, you’ll wonder how you ever managed without it!

Interested in learning how to actually apply this? Take a listen to the rest of my Midlife Mayhem Masterclass (this was an excerpt from it.) Grab your replay here!

Midlife Mayhem Podcast:

“Unraveling Emotional Triggers: Understanding and Managing Reactions for Healthier Living“

Ever find yourself irrationally upset over a minor inconvenience, like a missing toilet paper roll? Natalie Diaz and I, Katie Kovaleski, invite you to uncover the historical roots behind these “hysterical” reactions. By exploring the true meaning behind emotional triggers, we aim to shed light on how these moments can be the result of unmet needs or deeper past traumas. Join us as we unravel the complexities of our emotional landscapes and emphasize the importance of understanding these psychological patterns for healthier living.

In an engaging discussion, we recount a personal encounter involving a playful dog named Murphy, which highlights how emotional reactions can surface unexpectedly. This story serves as a springboard for exploring effective strategies for managing such emotional responses, including the importance of recognizing our need to create physical and emotional space. We underline the value of safe and consensual support through desensitization and self-awareness, helping listeners understand how to effectively soothe their nervous systems and prioritize emotional well-being.

With life’s pressures often lowering our emotional bandwidth, we discuss the importance of identifying when stress, fatigue, or hunger might amplify our responses. By acknowledging these contributing factors, you can learn to pause, question your reactions, and choose the right time to address triggers. We delve into breaking repetitive emotional cycles and the power of subconscious rewiring, encouraging a curious approach to understanding and transforming ingrained beliefs for a more balanced and insightful future.

Enjoy the full podcast episode here:

If I could say just 1 thing about GLP-1’s it would be…I wish I had started sooner!

(With the right support)

I felt a lot of fear around starting these peptides and had I known how easeful the experience would be, with the right community of support and education about best practices for feeling my best on these peptides, I would’ve started a long time ago!

My weight has always been a roller coaster ride, with ups and downs that began to just feel like a struggle that would be with me for life. I felt tired, even on days or months when I wasn’t in an active push to lose the weight. Because for those of us in this boat, it’s ALWAYS on our minds, which makes it feel absolutely exhausting.

For whatever reason it becomes an insistent focus and an elusive goal, one that always seems juuuust out of reach. We may get close or even get there and then wham! Back down we fall.

GLP-1’s are a GAME CHANGER. They are the first mode of weight loss that is so life changing I’m actually on board with baring my naked truth so I can let other people know – we do not have to live with this struggle anymore. This is the END of the fixation.

And it all starts with admitting how hard the weight struggle is, that it’s not your fault and you are not lazy or taking the easy way out, that obesity is a DISEASE and needing medical support is no different than requiring meds for any health related condition. It’s OKAY to be in this boat, you are lovable and worthy and deserve to have your body reflect how you desire to feel. We all deserve that.

As a therapist I have worked all the angles and have done all the work – mentally, emotionally and physically and still I struggled. That struggle is over now that I am on the GLP-1 tirzepatide.

And I’m SO excited to be able to guide my clients on this journey if they choose to make it part of their midlife mayhem makeover like I, and so many other bad ass women, are doing.

If you’re ready to get started or want to chat about your journey, click the link below so we can set up a free consultation. Don’t let another month pass by wondering “what if?”—you deserve to feel incredible, and I’m here to help you make it happen.