Explore every episode of the podcast The NTG Method

If you’re in your 30s or 40s and feeling like your metabolism suddenly stopped working — this one’s for you.

In this episode, we break down why fat loss feels harder in perimenopause, what’s actually happening hormonally and metabolically, and the 6 science-backed strategies that make fat loss possible again.

You’ll learn:

• How fluctuating estrogen impacts fat storage, blood sugar, and sleep
• Why you need more of certain nutrients (not less)
• How to create a smart deficit that works with your hormones
• 3 NTG tools you can start this week
• Example meals that balance hunger, cravings, and energy

🎧 Listen now — and grab the full companion post + recipes on Substack:
👉 “Why Fat Loss Feels Harder in Perimenopause — and What to Do About It”

Support the show

Most of us think metabolism is about what we eat — but when you eat might matter even more. In this episode, Sarah breaks down the science of circadian fasting — a gentle, daylight-aligned approach to time-restricted eating that supports hormones, energy, and metabolism (without skipping breakfast).

You’ll learn:
 • Why women respond differently to fasting — and what the research actually shows
 • How meal timing impacts cortisol, insulin, and fat storage
 • My ideal “circadian day” — light, meals, movement, and wind-down routines
 • The 3 daily anchors to sync your biology: morning light + movement, eat with the sun, and evening wind-down
 • Real-life meal ideas that hit the sweet spot: 30 g protein + 10 g fiber

Grab my full 3 circadian-friendly meal recipes on Substack: nourishthriveglow.substack.com

(Full references and disclaimer available on Substack.)

Your body runs on a 24-hour clock — your circadian rhythm.

 When you align meals, light, and movement with this rhythm, weight loss feels easier, hormones stay balanced, sleep improves, and energy stabilizes.
 In this episode, Sarah breaks down the science of circadian rhythms and how women can use timing as a fat-loss and hormone tool.

You’ll learn:

• Why the same meal burns up to 40–50% more calories in the morning than at night.
• How disrupted rhythms (late meals, light at night) slow metabolism and worsen cravings.
• The powerful link between circadian and infradian rhythms (your monthly cycle).
• A clinical study showing women who ate a bigger breakfast and smaller dinner lost 2x more weight than the opposite group [Jakubowicz et al., 2013].

✨ My 3 NTG circadian tools you can start today:

1. Morning light + short movement
2. Eat with the sun (bigger lunch, lighter dinner)
3. Evening wind-down

👉 Small shifts = big changes. Listen in for science-backed, realistic ways to reset your body clock and support fat loss, hormones, sleep, and energy.

📩 Bonus: Grab my free Circadian Meals guide in the show notes 

This bonus episode is a peek inside my exact PMS routine — the foods, drinks, and habits I lean on the week before my period to ease bloating, cravings, and fatigue.

You’ll learn:

• Morning “Glowing Greens” + gut-soothing drinks
• Hormone-friendly meals (Metabolism Oats + Turkey Pumpkin Chili)
•  Why workouts feel harder + what movement works best
• The quick checklist I follow to keep energy and mood steady

Small, realistic shifts → big relief in PMS week.

👉 See show notes for recipes and links to my full PMS checklist.

PMS is common — but it’s not inevitable. In this episode, I break down:

• What’s really happening in your cycle the week before your period
• The 3 hidden PMS drivers: stress, gut, and liver
• 3 evidence-based PMS tools that actually work (Mineral Reset, Ginger + Flax, Anti-inflammatory Boost)
• Targeted supplements with research support: magnesium, B6, omega-3s, vitamin E

Action Step: Pick ONE PMS anchor this week — magnesium at night, ginger + flax daily, or an anti-inflammatory booster. Little habits → big changes.

👉 Download your Free Hormone Guide here for more cycle-support tools.

PCOS is the most common hormone disorder in women of reproductive age — but it’s more than an ovarian issue. It’s a whole-body hormone and metabolic imbalance.

In this episode of The NTG Method Podcast, Sarah shares 5 practical tools to address the true root drivers of PCOS: insulin resistance, inflammation, and stress. These same strategies also support PMS, irregular cycles, acne, hair changes, and hormone-driven weight struggles.

What You’ll Learn:

• Why blood sugar balance is the #1 anchor for hormone health
• How the liver and gut clear hormones (and what happens when they don’t)
• The right way to build muscle without spiking cortisol
• Stress-reset habits that restore ovulation and energy
• Evidence-based supplements that may support PCOS naturally

PCOS isn’t a life sentence. With the right tools, you can regulate cycles, support fertility, clear skin, and protect long-term health.

Share this episode with a friend and subscribe so you never miss a new NTG tool.

Grab your free Five-Day PCOS Meal Plan

If you crash every afternoon, wake up at 2 a.m. wide awake, or feel stuck with PMS, hormonal imbalance, cravings, or breakouts — your blood sugar may be the missing link.

In this episode, Sarah shares why steady blood sugar is one of the most powerful ways to support women’s health. You’ll learn how insulin and cortisol shape your hormones, energy, fertility, and metabolism — and the simple food + lifestyle tools that help bring them back into balance.

What You’ll Learn:

• Why blood sugar balance is essential for hormones, mood, and energy
• How insulin resistance worsens PCOS, PMS, and fertility struggles
• The connection between blood sugar and every life stage — from pregnancy to perimenopause
• 3 simple NTG tools you can use right now to keep blood sugar steady

✨ Plus: 3 blood sugar–friendly meals, my favorite mineral drinks, and a fiber + protein coffee recipe are waiting in the full show notes! 

Protein is the anchor of your metabolism. It protects lean muscle, balances hormones, steadies blood sugar, strengthens bones, and even burns more calories just to digest.

IIn this episode of The NTG Method Podcast, I’ll break down why protein is non-negotiable, when your body needs more, and 3 real-life NTG tools you can start using today.

What you’ll learn:

• Why the RDA isn’t enough for women’s health
• The sweet spot: 30–40 g protein per meal
• How protein before & after workouts protects lean muscle
• Collagen: what it counts for (and what it doesn’t)
• Why needs rise in your luteal phase, pregnancy, postpartum, and menopause

Key takeaway: Most women don’t eat too much protein — they eat too little.

👉 Download the free NTG Protein Guide
+ grab 3 protein-packed recipes and snack ideas linked in the show notes.

Welcome to the very first episode of The NTG Method Podcast! 

 Today we’re talking about body recomposition — fat loss while protecting your hormones and lean muscle.

Most advice out there ignores women’s physiology, which is why so many feel stuck, burnt out, or like their body is working against them. In this episode, I’ll break down the science and give you practical tools you can use right away.

What You’ll Learn in This Episode

• ✅ The science of body recomposition (why it’s more than “eat less, move more”)
• ✅ Why fat loss is more delicate for women—and how hormones shape the process
• ✅ How cortisol, blood sugar, and fasting impact metabolism and cycles
• ✅ The Core NTG Foundations for sustainable fat loss without wrecking your hormones
• ✅ Three simple tools (plus a bonus!) you can apply today

Key Takeaways

1. Muscle is your metabolic goldmine — even 5 lbs more can raise your BMR by 50–75 calories/day.
2. Women adapt faster to stress (calorie cuts, fasting, HIIT), which is why quick fixes often backfire.
3. Stable blood sugar = stable hormones — build meals around protein + fiber.
4. Rhythms matter — align meals and training with your circadian and infradian cycles.
5. Less is more — small, steady calorie trims protect thyroid, progesterone, and long-term results.

NTG Tools From This Episode

•  Protein + Fiber at Every Meal → preserves muscle, balances blood sugar, clears estrogen.
•  Front-load Your Day → bigger protein-rich breakfast, lighter dinner.
•  Strength + Steps → progressive overload + daily walking 
• ✨ Bonus: Gentle Calorie Deficit → 200–300 kcal trims = sustainable fat loss without hormonal chaos.

Recipes From This Episode (All 35–45g protein )

👉 Full recipe details + meal prep tips are on my Substack: Subscribe here

•  NTG Power Chia Pudding, 
•  Vegan Lupini & Hemp Heart Salad & Wild Salmon Salad
• Lemon Chicken Soup

Resources & Links

• 📥 Free Guide: NTG Protein Guide (Free Download)
  → my breakdown of the best protein sources for hormones & metabolism
•  Studies mentioned:
  • Loucks & Thuma (2003) — Menstrual irregularities in dieting women
  • Kajantie & Phillips (2006) — Cortisol sensitivity in the luteal phase
  • Hutchison et al. (2019) — Time-restricted feeding & insulin sensitivity
  • Hall et al. (2016) — Impact of calorie deficits on fat loss
  • Jakubowicz et al. (2013) — High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women
  • Bandín et al. (2016) — Greater weight loss and blood sugar control when calories are prioritized at lunch instead of dinner 

Action Step

👉 Pick one anchor habit from today—whether it’s protein + fiber, a power breakfast, or a 10-minute walk after meals—and start today.

Disclaimer

This podcast is for educational purposes only and not medical advice. Always consult your healthcare provider before making changes to your diet, supplement