Katy: Hey I’m Katy Harvey, a non-diet dietitian. If you’ve spent years battling food and your body, I’m here to show you the path to healing. Here on the Rebuilding Trust with Your Body podcast, I teach you how to find your own freedom with food through tools, strategies, mindset shifts, and heartfelt discussions around what it means to make peace with food and your body while still existing in diet culture. I believe that all bodies deserve respect and that health is so much more than a number on the scale. It’s about connecting with our true selves and learning that our relationship with food is more important than the food itself. So if you’re ready to discover the freedom of rebuilding trust with your body, grab a seat and maybe a snack, and let’s do this.

Katy: Welcome back to another episode of Rebuilding Trust with Your Body. Today’s topic is one that I know is going to resonate with so many of you. We all know that exercise and moving our bodies is generally speaking good for us, but how do you get motivated to do that when you’re exhausted, you’re achy, and you don’t feel like doing anything? My guest today is Preeti Jha, a physical therapist who specializes in helping women over 40 build strength, confidence, and resilience, especially throughout perimenopause and menopause when our bodies are going through so many changes with those hormone shifts.

Katy: Preeti is a physical therapist of over 17 years specializing in women’s health and orthopedics. She has helped countless women over 40 improve their strength, protect their bodies, and feel more confident in their fitness journeys. Now don’t bail on this episode if menopause stuff doesn’t apply to you yet, because there are so many nuggets of wisdom she shares about our bodies and our relationship with movement that you’re not gonna wanna miss. Without further ado, let’s dig into my conversation with Preeti.

Katy: Preeti, thank you so much for being here. I know I gave a little bit of an introduction, but I wanna hear more from you. Just tell us more about yourself, about the work you do, about the things that you’re excited about right now.

Preeti: Yeah, so my name is Preeti, and I am an orthopedic and pelvic floor specialist in physical therapy. The most excitement that I get from my work is helping coach women who are kind of hesitant and not wanting to start strength training. So that’s really where I want to hold their hand and take them through this invisible bridge where they get the confidence in whichever season they are—whether it’s a season of injury, a season of great strength, or a season of low energy. There’s always something that they can do because eventually, our future self is gonna thank us for what we are doing right now, even if we don’t see that yet. So that gives me the most pleasure—taking them through that bridge and kind of holding their hand where they can get that confidence.

Katy: That’s incredible! One thing I am curious about—do you tend to find, since I know you focus a lot on teaching strength training, that women are having trouble exercising just period, like they’re not really doing anything? Or is it that they’re just wanting to do cardio but not strength training?

Preeti: I think it’s both. You know, we were a generation where it was like cardio, cardio, cardio. And I still have so many clients who are like, “No, I have to do elliptical, I have to run.” And I think both aspects are important, right? We do understand that cardiovascular risk is so high as we age with all the changes that happen in perimenopause and menopause, and with estrogen loss. So cardiovascular workout is important, but strength training is equally important. It’s about how you phase it. But to answer your question, I do see both. I see women who don’t want to exercise, one, because they just never exercised. You know, there’s always someone in our class who didn’t do anything and they were okay with it. And now that their bodies are actually slowing down, even though they want to, they just can’t. And then there’s the other group who are just running around and think cardio is so important that they don’t want to spend time on strength training.

Katy: Yeah, that makes sense. There’s kind of a mix of both. Can you say a little bit more, really quick, especially as it relates to perimenopause, about those cardiovascular risks and some of those changes with the body and why both cardio and strength training, in particular, are important?

Preeti: So, you know, it all starts with hormone changes. As we are aging, the first one to kind of kick-start this whole thing is estrogen. And estrogen plays such a huge role. Our muscles, our bones, our joints—they are all hugely affected by that loss of estrogen. That’s why strength training is important, because joints have estrogen receptors. And suddenly, with estrogen loss, the cushioning of the joints starts to deteriorate, and women begin experiencing more joint pain—hips, knees, shoulders. It’s very common. On top of that, there’s muscle loss happening, and we have to remember, even our heart is a muscle. So even though it’s not skeletal muscle, it still functions in a way that is affected by low estrogen. That’s why we see things like high cholesterol, an increased risk of heart attack, stroke, and even Alzheimer’s.

Katy: Yeah, that makes so much sense. So why strength training?

Preeti: Because what it does is it starts pumping the muscle. It starts the heart pumps happening, the vascular pumps happening, your bones getting stronger, your muscles getting stronger. And then it’s just a domino effect—you start feeling good. It’s like, “I don’t have the strength to go exercise.” Yes, that’s true. None of us do! We push ourselves, right? There’s something about just doing it. Do the deed, and you feel good. Then you can take breaks on the days you don’t feel like it. But the real problem is starting—taking that first step. If you say “tomorrow,” tomorrow is never gonna happen. So if you feel really energetic, do whatever brings you joy. That’s why I say it’s not just about strength training—I believe in it because I’ve seen the changes in my clients. Women who were doing only cardio, or women who were doing nothing because of injuries, and now they’re like, “Oh, yeah, this feels good!” And I’m like, “Yeah, that’s what I was talking about!”

Katy: Yeah, that’s so cool. And I’m kind of cracking up as you’re saying that because historically, I’ve been more of a cardio junkie myself. And a couple of years ago, I did pelvic floor physical therapy. I remember saying to my physical therapist, “Gosh, I just feel so much better! I don’t have these sore hips that I was having before.” And she was kind of like, “Huh, it’s funny how that works, isn’t it?” You just learn so much more about your body.

Preeti: Yeah, yeah. I am actually treating someone who’s in her late 60s right now, and sometimes you’re just amazed by people. She’s like, “Oh my God, if I don’t do this every day, I just don’t know how I’m gonna feel!” And then I look at them and think, “I want that to be me when I’m 70.” That’s what I want. So I try to encourage people to learn, to read, and to do a class and find what works for them.

Katy: Absolutely! Yes, I think it’s going to be different things for different people, for sure. What are some of the biggest struggles that you see with women, especially when it comes to creating some type of routine with exercise?

Preeti: Yeah, I think “routine” is the word, right? We are all juggling time. That’s the first thing. We start our day, and we are just like maniacs. I see it all the time—you’re a mom, you have a partner, you have kids, you have a 9-to-5 job, you just start your day in a whirlwind. And yet, somehow, we find time to do other things. I have to add this because I know everyone is gonna get a laugh out of it—we can find time to go get our nails done but not exercise. We can find time to scroll TikTok but not exercise.

Katy: Yep, yep!

Preeti: And you know, I go get my nails done sometimes too! But I remember thinking, “Why can’t we just take a few days a week?” We don’t have to think about what to do—that’s why I love having a coach. Everybody needs a coach for something in their life. It’s almost like having a mom who says, “You need to do your thing.” And when you have that accountability, whether it’s a virtual coach or in person, it helps so much. It could even be a friend. Find a buddy who checks in with you and says, “Hey, we’re doing this three times a week. Are you doing it?” That makes a huge difference.

Katy: Yeah, that’s so true. So do you work out in the morning?

Preeti: I used to be a morning person. I loved starting my day with exercise, meditation, and journaling. But nowadays, I don’t always feel like it. So I have a rule—I don’t shower until I exercise! That’s my motivation. I tell myself, “Oh gosh, I need to shower. Oh gosh, I need to go get my exercise in!” Whatever works for you, just write it down and make it a priority—one of the top three things you do for yourself. 

Katy: I think even that phrasing of doing it for yourself—it feels like self-care when you put it that way.

Preeti: Yeah, because this is us taking care of ourselves, making ourselves stronger. Eventually, it’s like taking medication—except you’re preventing the need for it. Yes, osteoporosis, bone fractures, fall risk, and balance issues are concerns, but it’s also about avoiding unnecessary medications down the line. If I take care of myself now, I won’t need anti-inflammatory or pain medications later. It’s about investing in yourself.

Katy: Absolutely, I love that! Let’s talk injuries, because I know you deal with this a lot. What are some of the most common injuries that women are prone to?

Preeti: So there’s two kinds, right? One is not doing proper peeling during exercise. So most of them are, you know, people are just not aware of their body. A lot of women or men for that matter, not of people in general, who have an exercise over in sports in the past, as you know, growing up in school or dance, some kind of physical movement, but just not aware how the body move. And so they are more torn to injuries because they may get up and watch YouTube and just say and start doing exercise, but their form is so off and they land up having pain.

Preeti: So laying back to what are some of the common injuries, I think the most common by the court by, you know, all the investigation that’s been done in the U.S. and other country is a therapy. So everyone at some point in their life has experienced back pain. And you know, as a physical therapist, I can see 80 to 90% was back pain, for 10% was unfortunate, right? Accidents, falling off something. It’s only 10% that you missed a step. 80 to 90% is you could have avoided if only you knew.

Preeti: So something that I always say—back pain and wrist pain. Because half of the things you use in a van is the most distilled part or the, you know, periphery of your body is using your hands and wrist. If your wrist is not very strong, the muscles allow balance well, you don’t know how to stabilize your joints using something, you don’t wear proper equipment like a brace or somewhere, or for some exercises, and you’re like, “Oh, I can do this!” “I can do that!” And suddenly your body is like, “No, I wasn’t ready for this.” So those are common injuries I see. But I think everything mostly stems from bad posture.

Katy: That’s such good information. And learning how to have the proper form with what we’re doing—so I can really see where working with a coach or like an instructor inside of a class would be really helpful.

Preeti: Totally, totally. One of the things I always teach even my coaching clients, the first three times we meet, is just fundamental movement Q&A, you know. How should your core be? How should your back be? What kind of pelvic tilt should you have? How should your wrist be positioned? What kind of ankle and shoes should you have? I mean, those are just examples.

Katy: Like this concept of cueing—how would you cue somebody to do squats, let’s say, correctly?

Preeti: So, just again, everyone is so different, right? You have to see someone, and that’s kind of why I do a full body audit with everybody I see first. Just because I don’t know you, and I can’t assume that the same squat principles would apply to everybody. And that’s why everything should be so custom-made. It’s not one-size-fits-all.

Preeti: The most common thing with squats is people go through their knees instead of their butt. So when is the weight shift happening in the body? That’s something we check first. But that’s the most common thing—people say, “Maybe I can’t do squats.” Yes, because you’re leaning towards your knees, not going through your hips.

Preeti: So that’s kind of the first thing we’ll do. A lot of cueing, we’ll use a ball to give them that tactile feedback, the top thigh feedback with that. What kind of knee positioning should you have? If the knees are too far out, it’s probably putting pressure on your ankle. So when I do a full-body audit, I don’t just watch someone raise their arms and squat. I look at how they move in relation to their body, which is going to be different than, you know, your husband, your sister, your mom. And that’s why I think everybody should go for a full-body movement assessment.

Preeti: You know, it’s almost like you go for a physical. I think everybody needs to go for a healthy body physical with a physical therapist or someone experienced in this. Because people can just be like, “Oh, your neck tension is affecting everything.” “Oh, your back is out of alignment.” And once you learn that, it does take time. A few concepts might be difficult, especially if you’re not from a science background. But once you get it—because it’s for your body—you only have to remember two things, not like the coach who has to remember fifteen or more.

Katy: Yeah, absolutely! And I can see where it’s a way of connecting with your body too, and being mindful of those movements and which muscles you’re using and your posture and positioning.

Preeti: I love it! And that’s kind of where I call it my “brain-under-purely-active-yoga.” You can’t take one from the other, right? I could be, again, going back to like that crazy strength-training person who was always trying to build muscle, but then the deepest core muscle, the transverse abdominis—even bodybuilders don’t have it ready because they’ve never trained it. They just go by aesthetics and the six-pack abs, and they’re just building that. They’re doing crunches, crunches, crunches, but they never actively learn to just do a little tuck in their deep core with the same alignment as their spine.

Preeti: So, you know, yes, those are the people wearing big back braces. And bringing in mindfulness—it’s not just about bodybuilding, it’s about loading your body progressively in a way that works for you.

Katy: I was just thinking about that because I could name a whole bunch of people off the top of my head who just never feel like exercising. It feels like such a chore, or it’s just so uncomfortable, or they’ve just never had a positive experience with it. And so they’re like, “Katy, I’m never going to feel like exercising!” How would you coach someone like that, or how would you guide them?

Preeti: Yeah, that’s the tough one. And you know what? These are the people I do “The Lion King” exercise with first. I won’t say, “Why should we even talk about it?” Instead, I ask, “Do you want to? What’s your why?” Because if they can’t see in the future, they can’t see in the now—because the now is not good.

Katy: Right, right.

Preeti: They’re not feeling it for whatever their reasons are. So I start with their why. It could be someone’s wedding. It could be their own birthday. It could be a trip they’re taking. Most of the people I work with say, “Oh, I’ve always wanted to go to Italy!” And I go, “Maybe not right now, because your body is not ready. Can you even walk that much?” So we start by writing it down—what are you grateful for? What’s your why?

Preeti: And I think it’s almost like that mindset shift—if you want to have a baby, you know you can’t have caffeine, right? So you start adjusting accordingly. And then they start realizing, “This is for me. This is for my future. I’m going to feel good about myself.” Whatever their reason is, it’s about valuing themselves.

Preeti: I actually had a client, and we kept talking back and forth about it. She said, “I know I should do this, but I can’t figure out what’s going on. I’m just in so much pain, I don’t even walk anymore.” And when I had my formal appointment with this person, it was very interesting. We kept talking, and she kept saying, “I can’t, I don’t want to.” But she was still doing everything—teaching her son, helping her husband, doing all these things despite the pain. And suddenly, she realized, “I’ve already been doing the hard things.” Now she’s doing the basic movements, and she’s feeling better.

Katy: That’s so powerful! And such a common thing—getting stuck in those “speed bump” moments where it feels impossible to move forward.

Preeti: Exactly! People don’t want to go through that bump. They don’t want to feel that initial discomfort. But once they push past that, that’s where real change happens.

Katy: A really common one that I hear from people, especially with the perimenopause connection and joint pain that you were talking about, is knee pain. And what I see in my audience is that a lot of people get this tunnel vision that the only thing they can do to improve their knee pain is that they have to lose weight. And sometimes their doctors have even told them that. But I’m also working with clients to expand beyond that tunnel vision and to look at what are other ways that they can help with their pain. Do you have suggestions for the knees in particular?

Preeti: Yeah, so first of all, I wanna say it’s actually not just because of your weight, right? So in the beginning of our conversation, I did share what estrogen does, right? So estrogen is more to connect and present these receptors, at least one kind of like, you know, if you have sensors in your body or your house to test like there’s a leak. So think about that leak. You know what happens if there’s a water leak? The sensor goes off—that’s your estrogen receptor. Even at the beginning, when you’re in your 20s and 30s, your body has that sensor. Now, suddenly, that sense is gone.

Preeti: So you have already pushed your body beyond what it could handle by not nourishing it enough, right? Those are the people who might need some form of BHRT or some other medication, some kind of supplements, which they did not do, and now they are hurting. In all reality, if you are over your body mass index, right? That’s not even a good way of testing anymore, I see, but that is great because everybody’s aware of it. And if you are in the overweight category in your BMI, it’s still, most of the time, not really the issue.

Preeti: The first thing everybody has to check is what kind of flexibility they have. And I am not even kidding—almost 20 years as a therapist, as a coach, I just read their flexibility. We do flexibility exercises, and suddenly they can do everything! That’s wild, because they haven’t moved enough. So, yes, they are tight. There are two types—there’s a tight kind and a weak kind. And that’s where you need to have a coach who can say, “Are you the tight kind or the weak kind?”

Preeti: The weak kind needs butt exercises, hip exercises, leg exercises, ankle exercises—when we talk about anything. And the tight kind needs hamstring stretching, quad stretching, dynamic stretching, static stretching with some heat on it, rolling it with a tennis ball, and getting to the point—using your breath to move it. And suddenly, you see the change. And then, so many women who are overweight and will be, you will see them doing all kinds of stuff. So if weight was truly the primary reason for knee pain, it would be true for everyone. But the reason it’s not true is because that’s just not the main cause.

Katy: Absolutely! I feel like—there it is, you heard it here, folks, from the expert! People need to hear that message from people who specialize in this area and who work with people to address these issues head-on.

Katy: Tell us a little bit more, because I know you also specialize in pelvic floor therapy. Can you tell us—I think a lot of people don’t even know what that is. I know I didn’t until a few years ago. Can you talk to us about it? And when would a woman consider it? And what about men?

Preeti: Oh my God, yeah. It’s such a super, super niche field. So let’s break it down. Most people who have worked with a pelvic floor specialist have had issues with incontinence, prolapse, maybe had a baby and now can’t function well, or have problems with intimacy. These are the most common times where the OB-GYN or primary doctor will write a prescription and say, “Go see a pelvic floor specialist.”

Preeti: Because pelvic floor specialists do internal and external exams. I’ll explain that in a minute, but they can actually look internally at every single muscle to see if they are working, just like your bicep muscle is supposed to bend your elbow. Each and every pelvic floor muscle is supposed to do a certain thing. And again, just like I mentioned earlier, some people are weak, and some people are tight—it’s the exact same thing.

Preeti: It’s not panic, it’s just muscles. So, some people are tight—they need relaxation, breathing, and down-training. We treat them to help regulate healthier movement. Sometimes, they’re chest breathers, breathing way up high, but the real problem is happening down there. There’s a mismatch between the diaphragm, which connects the upper and lower body and is responsible for breathing—it’s just not working together. The body forgets how to function as a whole.

Preeti: Then, there’s the other kind—those who are weak. They are usually women who had normal vaginal births, and now their muscles are weak. They are still lifting babies, putting pressure on their core and pelvic floor. And I have patients who haven’t had babies but still have these issues. It often goes back to bad posture, bad cueing, and bad alignment. You go to Costco, you lift a case of water, and it’s putting pressure on your back, but it’s also putting pressure on your pelvic floor. So, men and women both need the same kind of exercises. It’s just that women tend to need it more often, and we talk about it more.

Preeti: And then, most of these women eventually need general strengthening. Like you just mentioned, initially, you need to understand the principles, and then it becomes automatic. Just like how I said your wrists should be stabilized, your knees should be positioned correctly, your core should be engaged, and your pelvic floor should be in rhythm with the rest of your body. Once you learn that, it’s like a switch—like walking into an old-style bathroom where you flip the switch for the light to turn on. Eventually, your pelvic floor should function like an automatic bathroom—you walk in, and the lights turn on by themselves. It works when you need it, if you’ve trained it well.

Katy: That was definitely my experience—I had to train those muscles to contract at the right times. And now, when I exercise, I automatically engage them because I’ve practiced it so many times.

Preeti: Yes! And something to add—this is a very sensitive area. There’s a lot of emotional trauma that gets stored there. There are things people don’t feel comfortable talking about. That’s why pelvic floor therapy is such a special field. You are in a closed room, talking to a provider you trust, and it’s protected by every means. But if you don’t share, just like with knee pain or wrist pain, your provider won’t fully understand what’s going on.

Preeti: Even putting it into a yoga perspective—I do a lot of chakra yoga, and it fascinates me. Once you learn how your chakras work, you realize your root chakra, which is your pelvic floor for both men and women, is tied to security. If you had childhood trauma, an abusive partner, job insecurity, or financial instability, it affects your pelvic floor. It’s not just muscles—it’s emotions, it’s feelings. And sometimes, the treatment is simple. I encourage everyone, especially if you have tight hips, to just go for an assessment. You could be holding emotions in your pelvic area, and all you might need is a big cry and a release of that muscle tension.

Preeti: That’s why this work is so personal to me. I’ve had patients share deeply personal stories they’ve never told anyone. It’s a privilege to be in that position, having that one-on-one conversation and making such a big difference in their lives with even just a small piece of education.

Katy: That’s incredible. So if someone is interested in an evaluation, whether it be for pelvic floor therapy or physical therapy in general, how would you guide them to go about getting that? Do they just call their local physical therapist? Should they go through their doctor? Does it depend on insurance?

Preeti: It depends on the state. Most states now have direct access, which means you can call a physical therapy provider and book an evaluation without a referral. The reason I switched my career and became a coach is because I didn’t want limitations. I wanted to be accessible to everyone. Too many women struggle to get help, and I wanted to provide that without the limitations of insurance dictating how much time I can spend with someone.

Preeti: That’s why I blended my practice—I want to be there for people in whatever way they need. My strong orthopedic background tells me everything about the body, and adding pelvic floor therapy has helped me connect all the dots. People need someone who understands the whole picture, not just one body part at a time.

Katy: I’m treating these clients, I’m coaching them, and the reason is, you know, someone four or five decades ago came up with the word Kegels. And you may not be the one who needs Kegels. You may not be the one who needs Kegels in that way—you may need a different pacing.

Preeti: So just watching someone do it—and I mean, I’ve had people tell me, “I’ve been doing this program,” and I’m like, “What for?” And it’s like, yes, someone had success, but their body is different, and the people they’re treating or coaching are different. And that’s why credentials matter. Because someone may need one thing while someone else needs something completely different.

Preeti: You know, it’s kind of like—if you do a common thing, you’ll get a common result. So it’s very important to look at credentials, and it’s very important to have the right coach. Otherwise, you’re just wasting your time along with other resources.

Katy: Sure, yeah. And I would imagine in your line of work, there’s not just the risk of not getting results, but also the risk of injury if people are being guided incorrectly. And you have years of specialized training and schooling in biomechanics and so many other things.

Preeti: Oh my God, you know, I get a kick out of this. And nothing against personal trainers—they are great. But when my clients come to me and say, “My personal trainer told me to pause,” I’m like, “Why is it on pause?” That means there was something they couldn’t address.

Preeti: I know she was really hurt, but because they are not trained—obviously, most of them are high school graduates who do certain certifications—they lack the depth of knowledge. Yes, the more experience they have, the more they’ve seen, and they can talk about it. Maybe they push through. But what about the ones who haven’t had that experience?

Preeti: And so it’s nothing against the profession, but it comes down to knowledge and experience. If a trainer tells you to pause, what about your upper body? If your lower body is hurting, why can’t you still work on your upper body? Why can’t you focus on core work?

Preeti: I love the trainers who can push people beyond what they think they can do, but that only happens with expertise and awareness. If you have an injury, yes, you should not be pushing through a membership-based workout or a generic class. But when are you going to stop and actually address the root issue?

Katy: Yeah, that’s such good advice. And I’m glad to hear you say that you’re not completely against trainers, but that there’s a time and a place for a trainer versus a physical therapist or someone like you who has that deeper coaching background.

Preeti: Totally, yeah.

Katy: What about breathwork? I know you teach a lot of breathwork strategies too. Can you share more about that? Like, where does that fit into all of this?

Preeti: Everything! Right? So, one thing is, in most of the exercises we do—I actually have a video coming up that I’m going to share on social media because I thought it was funny—I was exaggerating this on purpose to get the message out. Most people, when they do an intense exercise, what kind of face do they make? They hold their breath, right?

Preeti: Now, if you tie that into the rest of the body—if you’re holding your breath and you’re not connected to your pelvic floor, it’s actually doing damage. Because it’s increasing your intra-abdominal pressure.

Preeti: So, if your abdominal pressure increases, it impacts your diaphragm, your pelvic floor, and everything else. That’s why breathwork is so important—it connects the body and mind.

Preeti: I mean, I could go on for hours! I am a lover of pranayama and all the modern breathing techniques. But breathwork is so important for mental health, too.

Preeti: The most common exercise people have heard of is diaphragmatic breathing. It’s really simple—you put your hands on your belly, take a nice deep breath, and make sure your shoulders don’t rise and your chest doesn’t overcompensate. Every inhale should go into your belly, expanding it. What that does is regulate your autonomic nervous system, calm down your system, and provide benefits beyond just the physical.

Preeti: In the moment of exercise, it’s important to know when to pace your breath and when to hold it for stability. But as women going through changes like perimenopause and menopause, we need to hold ourselves well, and breathwork helps us center—especially on the days we don’t feel great, when that fogginess hits.

Preeti: One of my favorite techniques for brain fog and low energy is a very ancient yoga technique called Kapalabhati. Essentially, the inhale happens naturally, but you forcefully exhale by engaging your belly. Imagine trying to get a booger out of your nose—seriously, that’s what it feels like!

Katy: I love it—that’s amazing!

Preeti: And it just clears your mind. For me, if I’m in the car, between clients, about to coach, or preparing for something like this podcast, I do it to center myself. That way, I can answer every question with my best capability. It’s a great energizing exercise.

Preeti: Now, it’s not for everyone. There are contraindications—people with hypertension shouldn’t do this because it increases pressure. But for those who can, it’s an amazing way to reset.

Preeti: And if you need relaxation instead, diaphragmatic breathing is the way to go. So many people struggle with insomnia. How about we try breathwork instead of doomscrolling or engaging in negative self-talk? Focusing on your breath and setting a positive intention with it can be so powerful.

Preeti: It puts your body into deep rest mode, almost like a cat nap. I highly encourage your audience—if you’ve never done breathwork before, try it! There are thousands of guided videos, or you can attend a class. It’s one of the most rejuvenating things you can do for your body.

Katy: Oh my gosh, I can’t wait to try all of these later—I’m filing them away as we speak!

Katy: Okay, one last question before we wrap up with some fun rapid-fire questions. What are two or three tips for a woman who wants to be more active but doesn’t enjoy exercise or struggles to find something that feels good?

Preeti: First, just go for a walk. Walk in nature, walk with a friend, with your partner, with your dog—anything. The mental shift that happens when you’re outside is huge. Even if you don’t want to exercise, walking gives you that initial boost.

Preeti: Second, do something that brings you joy. Try yoga, tai chi, dancing—whatever makes you happy. I used to do belly dancing just for fun, and I had the strongest core because of it!

Preeti: Third, find a coach or a structured program. Start slow, make sure you’re not getting injured, and if something feels off, seek guidance. I always tell people, even if you do just two structured workouts per week, make them non-negotiable.

Katy: It sounds like the goal is to challenge yourself but not to the point of misery.

Preeti: Exactly! Even in physical therapy, I tell family and friends—people won’t stick to more than two exercises. Keep it simple! Start small, find what works, and build from there. The key is to just get started.

Katy: That’s so good—I love it! Okay, now for some fun. What’s your favorite snack?

Preeti: Lately, I’m into savory snacks. There’s this Indian mix of nuts and lentils—it’s spicy and crunchy, and I love it!

Katy: Are you more of a winter or summer person?

Preeti: Summer—beaches all the way!

Katy: Dogs or cats?

Preeti: Dogs, 100%!

Katy: Favorite self-care practice?

Preeti: Meditation—it’s my reset button. When I close my eyes, my family knows not to disturb me. It’s like restarting your phone when it glitches.

Katy: I love that! Where can people find you?

Preeti: Instagram is the best place—@purelyactiveyoga. I also have a free strength training guide that’s perfect for beginners!

Katy: Amazing! Thank you so much for sharing your expertise today!

Preeti: It was my pleasure, it was so nice talking to you. Have a great day, thank you.

Katy: I just love this conversation about how we, as women, can approach movement from a different perspective than what diet culture so often tells us to do. And it’s incredibly helpful to understand how our hormone changes with menopause change the way that our bodies feel and what our bodies need from us.

Katy: If you know someone in your life who is struggling to be active or who is going through perimenopause or menopause, do me a favor and send her this episode. It’s so important that we’re having these conversations so that we can understand our bodies better and take care of ourselves, and movement is such a wonderful way to do that.

Katy: I’d love to hear your biggest takeaways and any questions that you have, so don’t hesitate to reach out and shoot me a DM. My DMs are always open for you. And in case nobody has told you lately, you are worthy just as you are.