Hello my friends,
You know when a conversation feels like a breath of fresh air? When you walk away feeling both inspired and empowered? That's exactly how I felt after today’s episode with registered dietitian and functional medicine practitioner Samantha Rigoli. We explore perimenopause and menopause—and how we can support ourselves, or those we love (I'm looking at you men out there!), through this transitional time in a way that feels empowering rather than dogmatic.
Sam is the founder of Healthy to the Core NYC, where she’s been helping women transform their health for nearly 20 years. Based in New York City, she specializes in gut health and hormones, with a deep focus on supporting women through perimenopause.
In this conversation, we cover so much ground—from common (and not-so-common) symptoms of perimenopause (I’ll admit, I cockily thought I wasn’t there yet… ha!) to how hormonal shifts can impact not only how we feel, but how we move through our daily lives and relationships. We also talk about how our nutritional needs begin to shift during this time. Rather than focusing on restriction, it’s about what more we can give ourselves: more nourishment, more support, more consistency.
We dive into the powerful roles that blood sugar and stress play in how we feel, along with simple, supportive practices to help us stay steadier and more grounded. And maybe most importantly, Sam offers a beautiful reframe of this season of life—one that honors both its challenges and its potential. Because while change can feel hard, it can also be an invitation into a deeper, more connected version of ourselves.
(Also, be sure to stay tuned to the very end of the show, when Sam turns the last question I ask all my guests back to me. I share my dream final meal—at least in that moment—and link to the main course below!)
In this episode, we cover:
What’s actually happening in the body during perimenopause (and why symptoms can feel so confusing)
A gentle, non-dogmatic approach to nutrition that prioritizes connection over control
The powerful connection between blood sugar, cortisol, and hormonal shifts
Why eating more consistently (not less) can be key during this phase, and the role of protein, fiber, and balanced meals
How over-exercising can backfire—and what more supportive movement can look like
The gut-hormone connection (including estrogen clearance and digestion)
Simple daily rhythms that can help you feel more stable and grounded
Thoughts on supplements
The emotional landscape of this transition
You can listen to (or watch) today’s episode right here, or, better yet, subscribe to the podcast in Apple Podcasts, Spotify, Pandora, or You Tube.
I’d love to hear your thoughts on today’s show, and don’t forget to tap the heart in this post to let me know you’re here.
With love,
Nicki
Recipe Index | Website | Instagram | More Recipes | Cookbooks
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Links and resources mentioned in the show
Samantha’s website
Samantha’s free CORE Reset Method (Perimenopause Nutrition Program): https://healthytothecorenyc.com/core-reset-method
Find Sam on Instagram
My journey with mast cell hypersensitivity (also, I’ve been making weekly batches of these protein bites to keep my blood sugar balanced)
You can learn more about the movement practice that has helped me find more coherence in my body in this podcast conversation with Bonnie Crotzer
The slow cooked lamb shoulder recipe I mention at the end of the show!
