Advertise on podcast: Holistically Fit with Personal Trainer, Kyra Williams

Could psilocybin help women navigate perimenopause with less stress, better moods, and improved sleep? In this episode, I'm joined by Tina Larabell, BSN, RN, a Registered Nurse, Certified Holistic Healing Practitioner, and Certified Microdosing Guide. We discuss what psilocybin is, how microdosing works, and its potential role in supporting women through hormonal changes. From serotonin and nervous system regulation to inflammation, cravings, sleep, and motivation, we explore the possibilities and the emerging research. I also share my personal experience with psilocybin and how it's influenced my response to stress. **Connect with Tina:** https://www.unapologeticallyyou.online **Connect with Kyra:** https://www.kyrawilliamsfitness.com *This episode is educational. Research on microdosing for perimenopause is limited, and psilocybin is not an established treatment for menopausal symptoms.*

Digestive problems in perimenopause can worsen with hormone shifts, stress and mineral depletion. Learn how you can support your gut health. If you need specific assistance with getting your bloat back on track, having regular bowel movements or learning how to eat in a way that allows you to feel nourished, please reach out to Kyra at Instagram.com/kyrawilliamsfitness and send her a DM. Or go to KyraWilliamsFitness.com

Are your hormones REALLY the reason you can't lose fat during perimenopause? In this episode, I'm sharing 14 things you can do to support your metabolism, improve insulin sensitivity, and make fat loss possible as your hormones change. We're talking muscle, nutrition, blood sugar, food tracking, sleep, stress, and the importance of being honest with ourselves about what we're actually doing consistently. Before you blame your hormones, let's see how many of these boxes you're REALLY checking! Want to know what's happening with YOUR hormones? Download my FREE Hormone Lab Cheat Sheet to learn which labs to discuss with your healthcare provider before considering HRT. https://kyrawilliamsfitness.com/funnel/hormone-mastery/hormone-lab-cheat-sheet/

Hormone fluctuations during perimenopause are normal, but that doesn’t mean I want to spend years feeling miserable while my hormones figure themselves out. This episode goes into what I am experiencing and what I'm doing to NOT suffer. And, as a bonus, I created a free guide called What Labs to Run Before Trying Hormone Replacement Therapy that will walk you through the labs to consider before your appointment. Grab that here: https://kyrawilliamsfitness.com/hormone-lab-cheat-sheet/

Fat loss after 40 requires more than calorie cutting. Learn how stress, recovery, minerals, and nutrition impact your body’s ability to respond. The women who come to me are rarely lacking effort. They’re usually incredibly disciplined women who have been trying harder and harder without addressing the foundation. I’ll be opening spots soon for the next Root Cause Reset. If you want first access, priority enrollment, and special waitlist bonuses, you can join the waitlist at https://kyrawilliamsfitness.com/rootcauseresetwaitlist/

Are you making these fat loss mistakes after 40? If you’re lifting, eating protein, trying to make healthy choices, and still feeling tired, inflamed, stuck, or frustrated with your progress, it may be time to look deeper. That’s exactly why I created the Root Cause Reset — a personalized 1:1 coaching experience designed to help identify the areas where your body needs more support so we can build a strategy around you, not just another generic fat loss plan. The next Root Cause Reset opens in September. If you’re ready to stop fighting your body and start understanding what it needs, you can join the waitlist here: https://kyrawilliamsfitness.com/rootcauseresetwaitlist/

I sat down with Sabrina Sarabella, a clinical nutritionist, fitness expert, and mind-body coach who helps women navigate perimenopause through nutrition, movement, and mindset work. She blends functional nutrition with tools like hypnotherapy, EFT, NLP, and coaching to help women improve energy, metabolism, and overall resilience. We dug into what people call “adrenal fatigue” and burnout, and how that actually fits into modern understanding of stress physiology. Sabrina breaks down what cortisol is doing in the body, why it’s essential (not the enemy), and what happens when stress becomes chronic without enough recovery. We also talked about how perimenopause changes the stress response, and why so many women suddenly feel less resilient, more fatigued, and more reactive than they used to. We cover: What burnout and chronic stress really look like in the body Why cortisol gets misunderstood How perimenopause and stress amplify each other Common mistakes women make when they’re already depleted What recovery and nervous system support actually looks like Connect with Sabrina: Website: https://sabrinasarabella.com Instagram: https://instagram.com/SabrinaSarabella_nutritionist

In my perimenopause health journey, I share why I chose progesterone before thyroid medication and how stress, sleep, and hormones intersect.

My perimenopause health journey: stress, poor sleep, belly fat, hormone shifts, HTMA testing, and the lifestyle changes helping me heal. If any of this resonates with you let's connect. Message me at @KyraWilliamsFitness on IG or email [email protected]

My perimenopause health journey: stress, poor sleep, belly fat, hormone shifts, HTMA testing, and the lifestyle changes helping me heal. Learn more about how Kyra can help you through your perimenopause journey at KyraWilliamsFitness.com.

My perimenopause health journey: stress, poor sleep, belly fat, hormone shifts, HTMA testing, and the lifestyle changes helping me heal.

Travel hits you harder in your 40s. If you’re dealing with post-travel bloating, fatigue, and hormone shifts, here’s what’s actually happening in your body and how to recover faster.

In this episode, I sat down with Beth Veen to talk about something so many women struggle with, how to stay consistent with your health goals while traveling without overthinking every decision. You can also connect with Beth on Instagram: https://www.instagram.com/coachbethveen @CoachBethVeen If you want a more structured approach, you can join her Fit on the Fly program here: https://bethveencoaching.aweb.page/fit-on-the-fly-travel-fitness

If you want to continue to pursue your fat loss goals, I have tips for you! Here is how I prep to travel to balance fun and my health goals.

A clear guide to supporting hormones in perimenopause with blood sugar balance, digestion support, minerals, and stress relief, with or without HRT.