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So let’s be real—if you’re a high-achieving woman juggling a business, a family, a never-ending to-do list, and also waking up at 3 a.m. wondering why the hell you’re sweating through your sheets—this episode is for you.

On the latest episode of the Empowered and Unapologetic podcast, I sat down with Dr. Megan Lyons—Harvard grad, double board-certified in clinical and holistic nutrition, and founder of the Lyons Share Wellness. She’s helped thousands of women navigate the wild ride of menopause and perimenopause with simple, sustainable strategies that actually work.

And best of all? She’s not here to shame you, overwhelm you, or sell you on some $500 superfood dust. Nope. Dr. Megan’s approach is grounded, tested, and totally doable—even if you barely have time to pee between meetings.

Let’s break it down.

You Might Be in Perimenopause If…

Let’s start here because the guessing game is real.

Perimenopause is the transition period before menopause and it can last anywhere from 3 to 10 years. Yep—years. And no, your OB telling you “you’re not there yet” based on a single blood test isn’t the whole story.

Here are a few signs you might be entering the perimenopause zone:

• Your periods have gone rogue—shorter, longer, heavier, lighter, or just plain confusing
• Brain fog (like, why can’t I find the words for spoon?)
• PMS symptoms all month long
• Night sweats or random hot flashes
• Spotting that lingers longer than your patience

Even if bloodwork doesn’t confirm it yet, your body knows. So tune in.

The Nutrition Fix: Where Hormonal Harmony Begins

Now, let’s talk about the good stuff—how you can use food to feel better today.

Dr. Megan breaks it into a few essentials:

1. More Fiber (Like, Way More)

Fiber isn’t just for digestion—it actually flushes out excess estrogen. That bloating, moodiness, and constipation? Fiber can help. Think leafy greens, chia seeds, berries, and yes—even a little dark chocolate.

2. Prioritize Blood Sugar Balance

If you’re riding the roller coaster of energy crashes and sugar cravings, your blood sugar is probably out of whack. Keeping your meals balanced with protein, fiber, and healthy fats helps stabilize your mood and energy—and yes, your hormones.

3. Ditch the Shame, Not the Chocolate

Dr. Megan’s approach isn’t about cutting everything you love. It’s about building a solid foundation—then sprinkling in your wine, your fries, or your chips in a way that doesn’t send your system spiraling.

What Should You Actually Eat?

You asked, we begged, and Dr. Megan delivered. Here’s what a hormone-friendly day on a plate looks like:

Breakfast

• Best choice: Veggie and egg omelet or a smoothie with protein powder, berries, spinach, chia/flax seeds
• Quick win: Crustless quiche or breakfast casserole prepped on Sunday
• Reminder: Skip the bagel-donut combo. You’re not fueling, you’re crashing.

Lunch

• Solid go-to: Salad with salmon or grilled chicken, or a plate with protein, veggies, hummus, fruit, and nuts
• Reality check: You don’t need to be perfect. Just add a little more protein and a little more color to your plate.

Dinner

• Simple swap: If it’s chicken, mac and cheese, and broccoli for the family, just go heavier on the broccoli, lighter on the mac.
• No stress: You don’t have to cook a separate meal. Adjust portions, not your sanity.

Snacks

• Apple + almond butter
• Veggies + guac
• Turkey jerky + olives

And if you must grab that candy? Do 30 seconds of movement first—jumping jacks, stairs, whatever. Give your body a chance to reset.

Supplements That Can Help

If you’re looking for an extra boost (but not ready to dive into full-on bioidentical hormone therapy), here are a few of Dr. Megan’s favorites:

• Magnesium: For sleep, mood, and bloating
• DIM: Helps reduce estrogen dominance (test first if you can!)
• Chasteberry (Vitex): May reduce hot flashes and mood swings (try cautiously)
• Fiber supplements: Only if you’re not getting enough from food

Again, testing is ideal. But these are safe starting points for many women.

One Fist at a Time

Feeling overwhelmed? Here’s your super simple place to start:
Look at your fist. That’s one serving of fruits or veggies.
Most women only eat 1–2 of those a day. Your goal? Add just one more.

That’s it. No insane cleanse. No crash diet. Just one more fistful of greens, berries, or roasted sweet potatoes.

Dr. Megan calls this the linchpin habit—that one shift that leads to others. Nail this, and you’ll naturally start sleeping better, eating better, and feeling like your brain belongs to you again.

What Surprised Her Most About Menopause

Dr. Megan shared something powerful: most women think they’re alone in this.

They feel embarrassed to talk about libido changes, mood swings, or spotting that won’t quit. But the truth? You are so not alone.

If you’re in a carpool line, at work, or out with friends—someone else near you is going through the exact same thing.

This is normal. You are not broken. And you are definitely not the only one forgetting the name of everyday objects.

Her Message to You

There’s no magic pill. There’s no perfect diet. There’s just your body—asking you to listen.

And if you do?

You can absolutely move through menopause with strength, stability, and yes—joy.

“This is the time when your body needs more love, not more bashing.” – Dr. Megan Lyons

Ready to Work With Her?

Dr. Megan offers one-on-one coaching through her company, Lyons Share Wellness. Whether you work with her or someone on her team, the approach is the same: functional lab testing (if you want it), personalized support, and small changes over time that actually stick.

Start with one win. One serving. One new belief.

And if you’re wondering what your first step is? Take her “Is This Normal?” quiz at thelionsshare.org and get the clarity you need to feel empowered—not lost—in this new chapter.

You’ve got this.
And with the right knowledge, the right food, and the right support—you won’t just survive menopause. You’ll thrive through it.

Follow Dr. Megan on Instagram or visit thelionsshare.org to get started.
And remember, your health is your superpower. Fuel it like you believe it.

Useful links:

• Join our FaceBook Page – Empowered and Unapologetic
• Take the Marriage Predictor quiz!
• Follow me on Instagram
• Check out the new website! https://veronicacisneros.org/
• Outside The Norm Counseling – 951 395 3288 call to schedule an appointment today!
• 5 Things that are Killing your Marriage Free Guide available at www.veronicacisneros.org

Meet Megan Lyons

Megan Lyons is a sought-after health & wellness expert who is deeply passionate about inspiring others to feel their healthiest and happiest. Megan is a Harvard graduate, MBA, and former management consultant who left the business world to follow her passion for wellness by opening The Lyons’ Share Wellness in 2014. Since then, she’s earned a Master’s degree in Holistic Nutrition, and become Double Board Certified in Holistic Nutrition and Clinical Nutrition. She is currently pursuing a Doctorate of Clinical Nutrition, and has amassed over 10,000 hours of 1-to-1 nutrition consulting with clients internationally. Megan runs a top podcast on health and wellness, “Wellness Your Way with Megan Lyons.” Her Revitalize Health Accelerator is a community of health-minded individuals looking to continuously uplevel their health and wellness.

Digital Coordinates:

• Dr. Megan’s Website: Dallas Nutritionist
• The Revitalize Health Accelerator: The Revitalize Health Accelerator
• Podcast: Wellness Your Way with Megan Lyons
• Instagram: Instagram (@thelyonsshare)
• Facebook: The Lyons’ Share Wellness | Dallas TX
• LinkedIn: https://www.linkedin.com/in/meganoharelyons

Meet Veronica Cisneros

As a leading authority in women’s empowerment and a fierce advocate for building strong networks, Veronica is your go-to guru for turning fears into victories, struggles into strengths, and doubts into boundless opportunities.
Licensed Marriage and Family Therapist for 10 plus years; empowering high-achieving women in business to conquer both professional heights and personal fulfillment. She doesn’t do bandaids!
Veronica has a unique approach to overcoming obstacles and smashing through the glass ceilings that loom over ambitious women. With her arsenal of practical tools, actionable strategies, and unwavering support, Veronica doesn’t just help women succeed in their careers – she helps them thrive in every facet of their lives.

But Veronica’s expertise isn’t just theoretical – it’s personal. With over 24 years of marriage, three daughters, and a soaring career, Veronica embodies the resilience and determination needed to navigate life’s challenges. As a Licensed Marriage and Family Therapist, Group Private Practice Owner, of Outside The Norm Counseling, Marriage Coach, and the voice behind the Empowered and Unapologetic podcast, Veronica effortlessly guides women to challenge themselves beyond their comfort zones.

Veronica is more than an expert – she’s a partner in transformation, turning mundane relationships into true connections. With her relatable charm and infectious humor, Veronica illuminates the path for women who refuse to settle for anything less than success in both business and relationships. Through practical tips, heartfelt anecdotes, and her trademark wit, Veronica empowers every woman to cultivate unbreakable bonds without sacrificing their ambitions.

Whether you listen to the podcast, join the free Facebook community, or do the Workshop,  you’re in the right place. Let’s do this together!

Thanks for listening!

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