Be Well by Kelly Leveque

What if perimenopause isn’t a cliff, but a seven to ten year hormonal shift we were never properly taught about?

Dr. Amy Shah returns to break down what’s actually happening during the hormone “havoc” phase, from fatigue and brain fog to mood changes and body composition shifts. We dive into the 30-30-3 nutrition framework, why protein and fiber matter more than ever, how fermented foods support estrogen balance, and the 4-3-2-1 movement plan to build strength, resilience, and longevity. This conversation is about shifting from smaller to stronger, and taking control of what you can.

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Topics Discussed:

→ What is perimenopause really like?→ How much protein do women need?→ Does fiber help balance hormones?→ Is intermittent fasting bad midlife?→ How to prevent menopause weight gain?

Sponsored By: 

→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.

→ Shop Minnow's new apré-ski capsule collection at https://shopminnow.com and enter code MEETMINNOW15 at checkout to receive 15% off your first order.

→ Fatty 15 | Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to https://fatty15.com/KELLY15 and using code KELLY15 at checkout.

Timestamps: 

→ 00:00:00 - Introduction

→ 00:01:36 - Writing Hormone Havoc

→ 00:05:51 - Favorite teachings

→ 00:06:52 - Early signs of perimenopause

→ 00:09:33 - Experiencing perimenopause

→ 00:14:00 - Trouble sleeping

→ 00:15:13 - Preparing for perimenopause

→ 00:18:21 - 30-30-3: Meal Prep

→ 00:21:45 - Midday snacks + probiotics

→ 00:28:14 - Protein + fiber

→ 00:31:52 - Breakfast recipes

→ 00:34:56 - Intermittent fasting

→ 00:38:55 - Estrogen + inflammation

→ 00:41:20 - Circadian rhythm + sun time

→ 00:47:58 - 4-3-2-1 Movement

→ 00:51:48 - Heat therapy

→ 00:53:35 - Infrared sauna

→ 00:55:18 - High intensity training

Show Links:

→ 371: Perimenopause Explained: Sleep, Stress, + Hormone Shifts | Dr. Mariza Snyder

Check Out Amy:

→ Website 

→ Instagram 

→ Hormone Havoc (Book)

Check Out Kelly:

→ Instagram

→ Youtube

→ Facebook

In this episode, I sit down with Rachael DeVaux to talk about what high protein living actually looks like in real life. We get into the habits that keep energy stable, cravings lower, and meals simple, without obsessing over every macro. Rachael shares how her approach to food has evolved through different seasons, including pregnancy and motherhood, and why strength, muscle, and metabolic health are now at the center of everything she teaches.

If you want to feel stronger, simplify your meals, and build a healthier family culture without adding more stress to your plate, you are going to love this one.

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Topics Discussed:

→ How much protein do women need?

→ Is high protein good for moms? 

→ How do I eat more protein? 

→ How do I cut sugar for kids?

→ Easy high protein meals

Sponsored By: 

→ Function | Own your health for $365 a year. That’s a dollar a day. Learn more and join using my link. Visit https://www.functionhealth.com/bewellbykelly and use gift code BEWELL25 for a $25 credit toward your membership

→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.

→ Cozy Earth | Head to https://cozyearth.com and use code BEWELL for up to 35% off. And if you get a post-purchase survey, make sure you tell them you heard about Cozy Earth right here at the Be Well by Kelly podcast.

→ Shop minnow's new apré-ski capsule collection at https://shopminnow.com and enter code MEETMINNOW15 at checkout to receive 15% off your first order.

Timestamps: 

→ 00:00:00 - Introduction

→ 00:03:10 - Starting Rachael’s Goodies

→ 00:05:47 - Evolving nutrition + movement  

→ 00:12:49 - Protein intake 

→ 00:15:33 - Men’s weight loss 

→ 00:17:32 - Women’s weight loss 

→ 00:19:41 - High protein breakfasts 

→ 00:23:44 - Tips for eating out 

→ 00:29:38 - Unpacking “cheat meals” 

→ 00:31:06 - Steam oven  

→ 00:34:52 - Favorite kitchen appliances 

→ 00:37:16 - Quick protein 

→ 00:40:46 - Introducing solids 

→ 00:44:47 - Variety + picky eaters 

→ 00:49:12 - Meal prep 

→ 00:54:13 - Cooking methods  

→ 00:57:42 - Family dinner 

→ 01:01:49 - Day In The Life 

→ 01:05:58 - Intention setting + screen time 

→ 01:10:37 - Teaching children movement

Further Listening: 

→ 247. Rachael's Good Eats’ Nutrient-Rich Recipes & Whole Food Philosophy

Check Out Rachael:

→ Instagram

→ Blog

→ The High-Protein Plate

Check Out Kelly:

→ Instagram

→ Youtube

→ Facebook

In this episode, I sit down with neuroscientist Louisa Nicola to unpack what women actually need to know about Alzheimer’s risk, cognitive decline, and long term brain protection.

We break down APOE genetics, advanced blood biomarkers that can now detect amyloid and tau with remarkable accuracy, and why brain health is inseparable from metabolic health. Louisa explains how muscle acts as a metabolic sink for glucose, why resistance training and high intensity intervals stimulate BDNF, and how sleep drives the glymphatic system to clear amyloid from the brain.

If you want practical tools to assess your personal risk, understand your labs, and build a proactive prevention plan decades before symptoms appear, this conversation is for you.

→ Leave Us A Voice Message! 

Topics Discussed:

→ What does APOE4 mean for Alzheimer’s risk?

→ Can exercise prevent cognitive decline?

→ Do blood tests detect early Alzheimer’s?

→ How does perimenopause affect brain health?

→ Does hormone therapy reduce dementia risk?

Sponsored By: 

→ Timeline | Support your cells and how you age with Mitopure® Gummies from Timeline. Visit https://timeline.com/KELLY and save up to 39% off your Mitopure® Gummies.

→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.

→ Cozy Earth |  Head to https://cozyearth.com and use code BEWELL for up to 20% off. And if you get a post-purchase survey, make sure you tell them you heard about Cozy Earth right here at the Be Well by Kelly podcast. 

→ LMNT | Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at https://drinklmnt.com/Kelly. Find your favorite LMNT flavor, or share with a friend.

Timestamps: 

→ 00:00:00 - Introduction

→ 00:01:27 - Mission to end Alzheimer's 

→ 00:03:28 - Women’s rate of Alzheimer's 

→ 00:04:11 - Alzheimer’s overview 

→ 00:07:44 - Education level & health 

→ 00:09:57 - Anatomy 

→ 00:14:16 - Neuroplasticity & glucose 

→ 00:19:38 - Amyloid-beta

→ 00:26:41 - LDL Cholesterol

→ 00:28:36 - Preparing for menopause 

→ 00:31:30 - Blood testing recommendations 

→ 00:34:26 - Lifestyle interventions 

→ 00:39:05 - Nutrition & the MIND diet 

→ 00:42:19 - Zone 2 vs zone 5 training 

→ 00:44:36 - Lactic acid 

→ 00:47:58 - HRT is protective

→ 00:50:19 - When to test for HRT

→ 00:51:56 - Testosterone + brain health 

→ 00:53:40 - Cognitive reserve 

→ 00:57:12 - Hot flashes 

→ 00:58:13 - Quick fixes 

→ 01:00:01 - Brain surgery 

→ 01:05:38 - The brain code 

Show Links:

→ Function | Own your health for $365 a year. That’s a dollar a day. Learn more and join using my link. Visit https://www.functionhealth.com/bewellbykelly and use gift code BEWELL25 for a $25 credit toward your membership

Further Listening:

→ How to Take Control of Your Health in a Toxic Food Landscape | Max Lugavere 

Check Out Louisa: 

→ Instagram 

→ The Brain Code

Check Out Kelly:

→ Instagram

→ Youtube

→ Facebook

In this episode, I sit down with Daria Mochly-Rosen to explore the powerful role mitochondria play in our energy, brain health, metabolism, and long term resilience. We talk about the science behind sleep, strength training, stress, and nutrition, and how simple daily habits can support better healthspan without falling into burnout or extreme biohacks.
We also cover the cultural pressure to hustle nonstop, why slowing down is not a weakness, and how connection, family, and meaningful conversations can actually support your biology. She breaks down the fascinating truth about how we inherit mitochondria, how lifestyle choices influence cellular health, and why it is never too late to start building stronger, more resilient energy from the inside out.
→ Leave Us A Voice Message!
Topics Discussed:
→ What are mitochondria?
→ How to boost energy?
→ Does sleep affect health?
→ Best habits for longevity?
→ Are mitochondria inherited?
Sponsored By:
→ Function | Own your health for $365 a year. That’s a dollar a day. Learn more and join using my link. Visit https://www.functionhealth.com/bewellbykelly and use gift code BEWELL25 for a $25 credit toward your membership
→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.
→ Timeline | Support your cells and how you age with Mitopure® Gummies from Timeline. Visit https://timeline.com/KELLY and save up to 39% off your Mitopure® Gummies.
→ Fatty 15 | Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to https://fatty15.com/KELLY15 and using code KELLY15 at checkout.
Timestamps:
→ 00:00:00 - Introduction
→ 00:01:57 - What are mitochondria?
→ 00:02:48 - Mitochondria in each cell
→ 00:03:46 - Krebs cycle, ATP + metabolism
→ 00:06:24 - Cellular energy production
→ 00:08:22 - Nutrition for energy
→ 00:14:08 - Healthy vs refined carbs
→ 00:17:05 - Sugar + metabolic health
→ 00:19:12 - Fad diets explained
→ 00:23:45 - Lifestyle changes for longevity
→ 00:30:33 - Stress + mitochondrial health
→ 00:35:59 - Mitophagy + autophagy benefits
→ 00:40:46 - Glymphatic brain detox
→ 00:43:09 - Exercise + movement science
→ 00:49:10 - Mitochondrial peptides
→ 00:55:16 - MOTS-C peptide benefits
→ 00:56:35 - Chronic disease + mitochondria
→ 01:02:38 - Reactive oxygen species
→ 01:07:36 - Family, connection + health
→ 01:12:07 - Fertility + energy health
→ 01:15:01 - Building healthy mitochondria
Further Listening:
→ The Key to Longevity: Exploring Mitochondrial Uncoupling with Dr. Steven Gundry
Check Out Daria:
→ Stanford | https://med.stanford.edu/profiles/daria-mochly-rosen
→ Linkedin | https://www.linkedin.com/in/daria-mochly-rosen-9733bb198
→ Book | https://www.amazon.com/Life-Machines-Taking-Mitochondria-Transform/dp/1668057980
Check Out Kelly:
→ Instagram
→ Youtube
→ Facebook

In this episode, I’m talking all things self-care, stress, and navigating perimenopause without losing your mind. We cover mini screen breaks, getting outside, building morning and evening routines that actually stick, and how movement with friends can be a total game changer. I also chat with Dr. Mariza about sleep struggles, hormone shifts, and practical ways to feel more grounded and energized every day. Plus, I share my go-to rituals: red light masks, acupressure mats, cozy teas, and sacred “me time, ”that keep me sane while juggling work, kids, and life.
→ Leave Us A Voice Message!
Topics Discussed:
→ What is perimenopause?
→ What is the best way to track your cycle?
→ When to get on HRT?
→ Is birth control good for you?
→ Lifestyle changes for menopause
Sponsored By:
→ Hiya Health | Get 50% off your first order at https://hiyahealth.com/KELLY
→ Pioneer Pastures | Go to https://pioneerpastures.com/1-year for a BOGO one year anniversary sale for a limited time.
Timestamps:
→ 00:00:00 - Introduction
→ 00:02:18 - Defining perimenopause
→ 00:04:17 - Early periods, early menopause
→ 00:08:02 - Progesterone supplementation
→ 00:09:51 - Period tracking
→ 00:14:35 - The four phases
→ 00:17:19 - Tracking perimenopause
→ 00:20:26 - Cycle changes
→ 00:26:17 - Perimenopause & mitochondrial health
→ 00:30:36 - Stabilizing hormones
→ 00:32:58 - Bioidentical hormones & HRT
→ 00:35:21 - Lifestyle change & HRT
→ 00:42:50 - Self care time
→ 00:45:43 - Health non-negotiables
→ 00:48:36 - Sunlight & outdoor time
→ 00:50:09 - Common misdiagnosis
→ 00:53:53 - Perimenopause no-nos
Further Listening:
→ How to Support Brain + Bone Health During Menopause | Dr. Mindy Pelz
Check Out Dr. Mariza:
→ https://drmariza.com/
→ Instagram
→ Podcast
→ The Perimenopause Revolution
→ Women’s Health Books by Dr. Mariza Snyder
Check Out Kelly:
→ Instagram
→ Youtube
→ Facebook