#239 Beyond Calories: Perimenopause Weight Loss Expert Kayla Johnson

Welcome back to the Nutrition and Life podcast! In today’s episode, host Lisa Franz is joined by perimenopause and menopause fitness expert Kayla Johnson. Together, they unpack the complex realities of navigating hormonal shifts, evolving nutrition, and sustainable lifestyle strategies for women in midlife. Kayla shares her unique journey from group fitness instructor to a thriving online coach, her hard-learned wisdom around “new battles require new weapons,” and why reframing menopause can empower women to break free from old, unhelpful patterns.

Lisa and Kayla get real about weight gain, metabolic slow-down, mental health struggles, and the controversies and breakthroughs in hormone replacement therapy and GLP-1 peptides, all while providing practical, actionable advice for thriving—not just surviving—through the menopause transition.

Whether you’re in perimenopause, menopause, or simply want to future-proof your wellness, this conversation is packed with insights, myth-busting, and Kayla’s signature tough-love encouragement!

Sit back and get ready for an episode full of expertise, empathy, and the support you wish you’d heard years ago.

Episode Timestamps:

• [00:00] – Welcome and Kayla’s “new battles, new weapons” message
• [01:45] – Kayla’s background: from dancer to fitness entrepreneur
• [05:35] – Navigating COVID, family, and the transition to online coaching
• [09:15] – Kayla’s menopause wakeup call and founding her 90-Day Program
• [13:10] – Why “eat less, move more” won’t work in midlife
• [15:31] – Breaking from diet culture: whole foods, fiber, joy, and muscle
• [18:45] – Meal planning, protein strategy, and ditching calorie-counting
• [22:00] – Hormone Replacement Therapy (HRT): myths, advocacy, and access
• [26:45] – Facing the “perimenopause sweater”: GLP-1 peptides & weight management
• [33:46] – Blood sugar, insulin resistance, & what works in midlife nutrition
• [37:02] – Intermittent fasting, metabolic flexibility, protein, and fiber focus
• [41:38] – Kayla’s current training: from cardio fanatic to strength balance
• [44:19] – Sustainable movement, joy in exercise, and middle ground coaching
• [49:00] – Wrapping up and Kayla’s final words to women everywhere

Follow Kayla Johnson:

• Instagram: @kaylajohnsonfitness https://www.instagram.com/kaylajohnsonfitness/
• Website: www.kaylajohnsonfitness.com (check for current offerings and her 90-day program!)

Listen to This Episode: Available on Apple Podcasts, Spotify, Google Podcasts, and wherever you tune in.

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