S2, Ep 7 – Hormone Headlines: Exercise in Perimenopause

Your body changed. So should your workouts. This isn’t about weight. It’s about function, energy, and not wrecking yourself.

If your old workouts leave you sore, inflamed, or just annoyed—you’re not lazy. You’re in perimenopause. And the rules of movement have changed.

In this episode of Hormone Headlines, Jen breaks down why traditional fitness advice doesn’t work for women in midlife—and what does. Whether you’ve been hard-core in the gym for years or just trying to figure out where to start again, this is your permission slip to stop chasing soreness and start training smarter.

• Why your workouts stopped working (and how hormones are driving it)
• What changes in your body during perimenopause and how to work with it, not against it
• How cortisol, estrogen, and sleep impact movement, recovery, and results
• The actual goal of midlife movement: strength, stability, function—not shrinking
• What counts as movement (spoiler: walking, dancing in your kitchen, and mobility work absolutely count)
• Jen’s real talk on why she trains now—and what she had to let go of
• The theory breakdown: Progressive Overload, NEAT, Joint Stability Theory, Cortisol Regulation

• Strength training 2–3x/week: free weights, bands, bodyweight—all good
• Mobility every day (yes, even 5 minutes) to protect joints and reduce pain
• NEAT (non-exercise activity thermogenesis): think chores, movement snacks, light activity throughout the day
• Walk—it’s cortisol-regulating, blood sugar balancing, and easy on your nervous system
• Ditch the high-intensity shred programs if they’re tanking your energy
• Choose joy, not punishment: movement should feel like support, not shame

• Estrogen and joint health
• Cortisol overload from overtraining
• Muscle loss prevention in perimenopause
• Moving from performance to preservation

Morning Reclaim is open now.

This is Jen’s ADHD-and perimenopause-friendly morning reset for smart, high-functioning women who need systems that work on real days—not just perfect ones.

💻 Live coaching + flexible tools

🧠 Supports your nervous system, hormones, and executive function

Rolling enrollment now. Join here

🔗 Links + Resources:

• Join the Balance Life Lab – low-cost, low-pressure community for women with ADHD, perimenopause, and real-life chaos
• Morning Reclaim – build a flexible morning rhythm that works
• Follow Jen on Facebook for more executive function + hormone-fueled truth bombs

Tag @jenleemorse.

Keep being unapologetically imperfect. You've got this.

S2, Ep 6 – Functioning-ish: Start. Stop. Spin.

The ADHD system cycle that looks like inconsistency—but is actually biology.

You build the planner, the system, the playlist. You're all in. And then… you ghost it. Or obsess over it. Or start something new. This episode is for the women stuck in the Start → Stop → Spin loop—especially if you’re juggling ADHD, perimenopause, or just an executive function system running on fumes.

This is not a motivation problem. It's not a discipline issue. It's neurobiology.

In this episode, Jen breaks down the dopamine-fueled highs, the burnout-fueled crash, and the shame spiral that follows—plus how to build re-entry systems that don’t require you to be “on” to work.

• What the Start → Stop → Spin cycle actually is—and why it hits hardest for ADHD + perimenopause brains
• The crash that follows hyperfocus (and why you keep blaming yourself for biology)
• Theories that explain it: Executive Dysfunction, Self-Efficacy Theory, Dopamine Dysregulation, Polyvagal Theory, Perfectionism Theory
• Why your systems fail on your worst days—and how to build ones that don’t
• The infamous Meal Card Saga that sparked this entire episode
• What a “done list” is and why it might save your sanity
• Re-entry strategies, not motivational speeches
• The exact scripts to use when you’re spiraling ("I'm cycling, not failing.")

⚡ Tools + Strategies Mentioned:

• Re-entry Rituals
• “Today Only” Tasks
• Done Lists
• Body Doubling
• Capacity-based Planning
• Visual/Chunkable Tools: Post-its, whiteboards, Notion, Airtable
• Rhythm Tracking (Energy Mapping > Rigid Schedules)

Morning Reclaim is open now.

This is Jen’s ADHD-and perimenopause-friendly morning reset for smart, high-functioning women who need systems that work on real days—not just perfect ones.

💻 Live sessions. No fluff. No shame. Just structure, rhythm, and tools that meet you where you are.

🧠 Great if your mornings feel like sabotage—or if you need a reset that sticks.

Rolling enrollment now. Join here

• Join the Balance Life Lab – low-cost, low-pressure community for women with ADHD, perimenopause, and real-life chaos
• Morning Reclaim – build a flexible morning rhythm that works
• Follow Jen on Facebook for more executive function + hormone-fueled truth bombs

If you’ve ever bailed on your own system and spiraled into shame, this one’s for you.

Share this episode with someone who’s tired of trying harder and ready to try differently.

Tag @jenleemorse.

Keep being unapologetically imperfect. You've got this.

S2, Ep 5 – Hormone Headlines: Sleep Sabotage

Why can’t you sleep? It’s not you. It’s your hormones—and your nervous system knows it.

If you’re tossing, turning, sweating through your sheets, or waking up at 3AM in a full-blown mental spiral—this episode is your survival guide.

In this episode of Hormone Headlines, Jen breaks down the neurohormonal chaos behind perimenopause sleep disruption. No, it’s not just bad sleep hygiene. Estrogen, progesterone, cortisol, and your nervous system are all in a power struggle—and your rest is the collateral damage.

• Why perimenopause wrecks your sleep—spoiler: it’s not just hormones, it’s your thermostat, stress response, and circadian rhythm
• What actually helps (and no, it’s not a 90-minute wind-down routine)
• How perfectionism and shame hijack your sleep, and how to reclaim rest without the pressure
• Real tools: cooling strategies, magnesium, herbal supports, CBT techniques, and nervous system signals that actually work
• Personal stories, science, and zero BS

You’ll leave this episode with a no-pressure plan to reduce friction, support regulation, and finally get some damn rest—even if your hormones are unhinged.

• Magnesium Glycinate
• Skullcap Tincture + Vital Sleep herbal support
• Oura Ring / Sleep Cycle app (or analog tracking!)
• Cooling bedding, movement timing, sleep-friendly foods
• CBT reframes + Polyvagal grounding tools

💥 Want to Reclaim Your Mornings?

Check out Morning Reclaim — Jen’s flexible, ADHD-friendly reset for women in perimenopause who want mornings that actually work.

This isn’t about waking up at 5AM to meditate and journal. This is about reclaiming your brain, your bandwidth, and your time—without shame or pressure.

🧠 Designed for real brains, real hormones, and real life.

💻 Live calls + strategic tools to build momentum that lasts past breakfast.

📥 Rolling enrollment now. Click here to join → https://www.jenleemorse.com/

• Join the Balance Life Lab – low-cost, no-BS community for ADHD + perimenopause support
• The Morning Reclaim – flexible structure for real-life mornings
• Follow Jen on Facebook for more midlife hormone + executive function support

Know someone who’s blaming themselves for sleep sabotage that’s actually hormonal and neurological?

Send them this episode.

Tag @jenleemorse when you post it.

And as always—keep being unapologetically imperfect.