Your body is seemingly revolting against you. Gaining weight, no matter how much you “diet” or exercise. Hot flashing, sleepless nights, depression, anxiety, mood shifts from hell, brain fog off the charts, hair loss, migraines, bloating, and fatigue… all you know is you did not sign up for any of this. It’s difficult to make sense of all the crazy symptoms happening at once and even more complicated by all the mixed messages you get from medical doctors, friends, and the black hole of the internet.
Here’s a comforting fact… more than half the population of the world will go through menopause. So, you’re not alone.
A little background…
At 38 years old I was a confirmed workaholic. (as if I’m not one now, haha!) Running two businesses, donating time to a local non-profit, taking care of a husband/business partner and a 10 year old child. With all that activity I still had the burning desire to get pregnant at least one more time. And it happened. I missed a period and was beyond excited. All tests were positive and we were excited…
But something just seemed a little off.
A few months into my pregnancy I went shopping with my mom over the weekend. She wanted to buy me a slew of new maternity outfits, but I held off and said, “no, not yet”. Two weeks later I doubled over in pain on the bathroom floor. I won’t go into the gory details…. It was brutal.
But I kept trying… and all the while I truly felt like I was dying. The bloating, migraines, utter fatigue, aches and pains, insomnia, low libido, hair thinning all lasting for years. I kept pushing through life thinking “it’s going to get better, I’m only 40.”
It didn’t.
At least until I turned 44 and all periods had stopped. I was sure I had cancer. I understood nothing about my body at that time. My husband and I were so worried… so he went with me to my gynecologist. When I asked her if it was cancer, she kinda laughed a bit and said, “no honey… you’re in menopause”! I remember distinctly sitting straight up looking at her between my legs and said, “WHAT is THAT?”
That led me onto the journey of becoming a Traditional Naturopath and not only fixing my own body but educating and helping others.
So… back to YOU… and all your wild symptoms.
Let’s define a few terms first… There are 4 main stages of life a woman goes through:
PRE-MENOPAUSE
PERI-MENOPAUSE
MENOPAUSE
POST MENOPAUSE
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Premenopause
Premenopause starts when an adolescent girl enters her reproductive years (around age 11-13) and ends with the first signs of menopause when she reaches age 40-52. The prefix “PRE-“ means “any time before.
Perimenopause
Literally means “around menopause.” It’s also referred to as the “menopausal transition.”
This is the time when a woman’s body begins to shift from regular ovulation cycles and a monthly menstrual period to menopausal symptoms that may include: hot flashes, night sweats, infertility, vaginal dryness, fatigue, brain fog, digestive issues, and extremely irregular cycles. Women typically begin to experience this stage in their early to mid-40s. Some women (like I did) go through this in their late 30’s!
This is the stage that is seemingly the wildest. Your hormones “seem” all over the place, up one month down the next. Weight gain and anxiety kick in. You just feel totally “burnt out”! And no doctor you see has the solution. You most likely go from cardiologist to internist to neurologist or many visits to the ER in an effort to find out what is going “wrong”
Your gynecologist might suggest taking hormones without even testing you (bad idea). All you know is you feel horrible and can’t stand the sleepless nights, weight gain and fatigue, anxiety, depression (or any of the other varied symptoms) any longer.
This decade of life (40’s) is one of tremendous change….
- Careers change
- Relationships change
- Purpose changes
- Family life changes
- Hormones change dramatically
Women who have never had sexual urge problems now might find themselves with lowered libido or even crashing libido. “I could care less” is what we hear the most from female clients in this season of their lives.
So let’s talk about that for a minute…
Many women have never bothered to LOOK (that’s right… with their OWN eyes!) at their vulva. I’ve even had clients not know what the difference is between their clitoris, vulva, labia, bladder opening (urethral opening), and vaginal opening. They may never have looked, much less touched, their own body!
In our society, it at some point became very taboo to talk about these things. So many women introvert at the thought of live communication or even personally confronting their own bodies. Sadly, most gynecologists don’t take the time to explain everything or sit the young woman down and have the conversation to teach them about their bodies. I mean… where the heck do you go to learn!!!!!! Mom sure never said anything or showed you. Your grandmother was even less help. The male gynecologist your mother took you too was way too intimidating, AND HE WAS MALE!!!!!!!!!!!!
So… that leaves us now at the grand older age of 40’s and above having life-altering and bodily changes that we don’t understand.
Sure, you’ve had relationships with a partner by now… but you may not have fully realized what was happening and why or how.
Well, I won’t get too deep here or technical. Suffice it to say, YOU SHOULD LOOK at your own body. Confront it… know that it’s getting ready to go through a lot of changes in the next 10 years and beyond and you need to know how to take care of it, address the changes and embrace those changes.
Part of taking care of our bodies physically we also need to pay attention to balancing and supporting our hormones: cortisol, Dhea, testosterone, estradiol, progesterone, TSH (free T4 & T3 & reverse T3), pregnenolone, insulin, etc.
FUN FACT: did you know that a female body has more testosterone than estrogen (estradiol)? Yep! Totally true… more about that later…
Now is also the time to reduce stress in your life. Set boundaries. Offload extra work and chores. Remove assholes (negativity) from your life. Maybe reset purposes. Get high quality sleep. Learn to lift weights and do plenty of resistance exercises to help build muscle.
Sleep and proper exercise are not only necessary for mental health but also boosting testosterone levels (the hormone of desire for sex or any action in life), building strong bones AND making you stronger!
Interestingly, we are the ONLY mammals on the planet that delay sleep. No other animal puts it off like we do. We watch TV, or have another glass of wine, or write emails, or blindly scroll through Instagram or whatever. NO OTHER ANIMAL DOES THIS. They just stop where they are and sleep. Proper sleep that is consistent night after night also helps to increase testosterone levels.
What tests can you do to determine if you’re in PERI-MENOPAUSE?
Note… they are not perfect but can give us a good idea if you are in this phase
- You can check your ovarian reserve by running a simple blood test for AMH (anti-mullerian hormone). This is a hormone that is produced by the granulosa cells of a growing follicle. These itty-bitty follicles are making this hormone and the more of this hormone you have then the more ovarian reserve you have… so naturally this hormone declines BEFORE the onset of actual menopause. It’s a decent “predictive” test… if it’s declining … you’re going in to menopause. If your AMH is below 0.2 and you’re over the age of 40, the probability that you’re going to go through menopause in the next 5 years or before is strong! If it’s over 1.5 you’re not likely perimenopausal yet.
- Another good test is the FSH follicle stimulating hormone. If it’s around 25 then you’re either in or about to be in menopause.
- Symptoms to look for in perimenopause: hot flashes / night sweats and vaginal dryness. Most of those symptoms are due to a reduction in estrogen levels.
Perimenopause FACTS
- Peri-menopause/Menopause is 1/3+ of a woman’s life! The Peri-menopause phase occurs 7-10 years before menopause and can start in your 30’s or 40’s. Early menopause is between the ages of 40-45. Pre-mature menopause is anytime before the age of 40. So peri-menopause would be the 7-10 years prior to those statistics.
- The best time to prepare for Perimenopause is in your early 30’s by putting attention on diet and exercise the 2 most important areas to reduce inflammation in the body.
- Increase fiber! Most women get 10-12 grams per day and we need a minimum of 25!!
- Increase protein! ! Most women get around 50-60 grams per day but NEED 80-120 Grams! Women need at least 1 gr of protein per pound of body weight in order to optimize health. The higher the protein intake the less likely a woman will be frail!!!
- We lose muscle and gain visceral fat during this phase. Protein and fiber (Along with estrogens) support the lowering of both.
- The estrogen / progesterone levels start changing dramatically… Much more estradiol and much lower levels of progesterone and sometimes a wild vacillation. Literally, hormone chaos and can be very unpredictable.
- Symptoms are the best way to determine Perimenopause because of this hormone chaos. FSH brain hormone will start going higher in an effort to tell the ovaries to release more hormones.
- The LOSS of estrogen contributes to cardio metabolic diseases
- The most documented changes are in the area of: mental health disorders depression, anxiety (brain fog, mental executive function lowered). Think: serotonin = estrogen / gaba = progesterone.
- Disordered menstrual bleeding occurs in 90% women in Perimenopause along with vasomotor symptoms; anxiety, panic attacks, bladder sensitivity, migraines, aches and pains, etc
- The healthier you are (healthy diet, good sleep, exercise, very little or no alcohol, no smoking ) the easier the transition will be for you.
- If you have a hysterectomy and leave your ovaries intact you lose up to 4 years off the life of your ovaries.
- If you have any abdominal disease ( IBS, endometriosis, any inflammatory disease process) you’re going to lose some life span of your ovaries
- Genetics is the biggest factor to determine WHEN you’re going to go through menopause.
- Your waist to hip ratio is a better measure of your risk of metabolic health issues than your weight or BMI. Take a tape measure and measure the smallest part of your waist (or use your belly button as a marker ) then measure the widest part of your hips. Do it first thing in the am with an empty bladder, feet parallel. If your ratio is less than 0.7 then your chance of having clinically significant aberrations of visceral fat are low. If it’s greater than 1 you’re likely having metabolic health issues.
- Women naturally have more testosterone than estrogens in their body.
- Thyroid conditions tend to occur at this time.
Actual Menopause
This is the end of the natural transition in a woman’s reproductive life. No more menstrual cycles. It’s the point where progesterone and estrogen production decrease permanently to low levels. It’s literally a day, an event… not a long phase. The ovaries stop producing eggs, and a woman is no longer able to become pregnant, naturally. Menopause is officially marked by the total cessation of the menstrual cycle for 12 months or more. In other words, not having a period for at least 12 months in a row.
On average, menopause occurs around age 52 in the United States but varies from woman to woman. I was done naturally at 44. Some enter at 40 others at 55.
IT’S NOT ALL ABOUT
HOT FLASHES AND NIGHT SWEATS!
Menopause-associated symptoms may never occur or can last for several months or even years, depending on the individual. With the exception of irregular periods, all the following “common” signs and symptoms can be prevented or effectively treated, naturally:
- Irregular Periods
- Vaginal Dryness
- Loss of Libido (sex drive tanks)
- Hot Flashes
- Insomnia
- Urinary Incontinence
- Mood Changes
- Memory and Cognitive Function
- Hair Loss
- Decreased Breast Fullness
- Skin Issues
- Weight Gain in belly and/or thighs
- Bone Loss
- Cardiovascular disease
- Anxiety / depression (sometimes feeling like you’re losing your mind)
- Adrenal insufficiency
- Joint pains, easily torn tendons/ligaments, frozen shoulders, etc.
Postmenopause
Ugh. I hate this term… I personally don’t think there is an END to it.. it just IS MENOPAUSE. But to keep my medical friends happy… I’ll call it: POST MENOPAUSE.
These are the years after menopause. From here on, a woman is postmenopausal for the rest of her life….. that’s right… FOR THE REST OF HER LIFE she is menopausal! SHE STILL NEEDS HER HORMONES… SHE’S NOT DEAD, for God’s sake!
If you’re concerned about the possibility of an unwanted pregnancy, you can confirm you’re postmenopausal with a blood test called the follicle-stimulating hormone (FSH) test. When a woman’s FSH level (simple blood test I or any doctor can order) is consistently elevated to 30 mIU/mL or higher, and she has not had a menstrual period for a year, it’s generally accepted that she has reached menopause. However, using this test is not routine or needed for the vast majority of women.
The symptoms that began in perimenopause may continue past menopause, and without taking steps to support youthful function, many of them will remain.
Due to the significant decrease in estrogen and progesterone production, and the resulting increase in susceptibility to chronic inflammation, after menopause, women must take extra self-care steps to reduce our increased risk for heart disease and bone loss.
That’s why an anti-inflammatory lifestyle that includes regular, weight-bearing physical activity and an anti-inflammatory diet, along with key supplements that lower inflammation and ensure nutrient needs are fully met, become more important than ever.
LITTLE KNOWN FACT: A person’s cholesterol levels can increase during or after menopause, due to reduced levels of the hormone estrogen in the body. Estrogen helps regulate cholesterol levels.
HORMONES GOING WILD
Estrogen makes you the woman you are! It plays an important role in the regulation of bone turnover. It gives you hips and breasts and buffers your mood. During menopause, the ovaries decrease their production of estrogen and leave the main production up to your adrenal glands and fat cells.
Estrogen deficiency (lack of estrogens) can induce cortical (hard outer shell of the bone) and trabecular (spongy inside) bone loss. This increase in bone resorption can lead to the destruction of bone architecture, bone loss, and microfractures. Estrogen and calcium also have a relationship when it comes to bone health. Estrogen supports intestinal absorption of calcium. So having low estrogen levels can negatively impact the amount of calcium you’re able to absorb.
80% of women experience vasomotor symptoms (hot flashes and night sweats) when they are going through perimenopause or menopause. Now, a lot of people don’t realize that vasomotor symptoms are not just some nuisance that should be medicated away. They can signal disease later in life, including cardiovascular disease, osteoporotic fractures, mood changes, depression, anxiety and cognitive changes. We need to pay attention to these symptoms and consider them in a more serious way.
Progesterone, like estrogen, plays an important role in bone turnover and bone formation. Because osteoporosis is primarily considered a result of estrogen deficiency, less emphasis has been placed on progesterone. But in reality, one of the three estrogens works together with progesterone in every tissue of a woman’s normal physiology. In vitro studies in human osteoblasts indicate that progesterone is likely working through bone formation pathways, meaning it plays an active role in osteoporosis prevention and bone health. While estrogen is still a dominant focus for osteoporosis in menopausal women, progesterone is emerging as a potentially important hormone partner. Think of progesterone as the ice that keeps the fire of estrogen under control!
NOTE: Vitamin C is the only over-the-counter nutraceutical treatment for low progesterone proven to be effective. At doses of 750+ mg/day, vitamin C has been shown to raise progesterone in women with both low progesterone and luteal phase defect (Henmi, 2003, Fertility & Sterility). When you’re premenopausal, your ovaries still may be able to produce progesterone, but they need a nudge. Once you’ve had your final period and a year has passed (the official definition of menopause), solutions like vitex herb and vitamin C are not going to work. Topical progesterone is best. Though many use oral doses of natural progesterone in 100-200 or even up to 500mg per night.
Testosterone has anabolic (muscle growth and development of muscles) and androgenic (sexual characteristics such as libido, mood, sex drive etc.) effects. These effects are crucial for both men and women (even though men produce significantly more testosterone than women). Human studies show that estrogen is needed for suppressing bone resorption, but both androgen and estrogen are crucial for bone formation.
These inevitable changes in your hormones during menopause can significantly affect your bone and joint health. To combat this bone loss due to hormonal changes, you may need to increase your nutrient intake. Lowered testosterone is also implicated in osteoarthritis. “Studies have suggested that serum testosterone levels may be strongly correlated with the pathogenesis of arthritis. Patients with arthritis had significantly lower serum testosterone levels than the non-arthritic population. This is consistent with several other studies showing that patients with arthritis have lower testosterone levels than the general population. Lashkari et al.18 demonstrated that serum testosterone levels in female seven with RA (rheumatoid arthritis) were lower compared with the healthy gender- and age-matched controls.” https://www.nature.com/articles/s41598-023-46424-1
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NOTE ON ESTROGENS AND BREAST CANCER:
I’m going to keep this short… (you can read more about natural estrogens HERE).
First, let’s ensure you understand that natural estrogens created by our Creator DO NOT CAUSE CANCER. They might feed cancer that is already present. Key word is: MIGHT. When a woman has breast cancer the first thing the doctors do is a biopsy to determine if the tumor or cancer is sensitive to estrogen and/or progesterone. If it shows positive they tell you to remove all estrogen and progesterone from your body! This is wrong-headed. Did you know that brain tissue, heart, joints colon, bone, etc all have estrogen / progesterone receptors? Yet someone with brain cancer or colon cancer is NEVER told to lower their hormones.
- FACT: most of the negative consequences of the Women’s Health Initiative(i.e., an additional 1 in 1,000 women did have breast cancer) was a result of that in the arm of the study that received conjugated equine estrogen plus synthetic progesterone
- When you compare that to the women who only got the estrogen with no synthetic progesterone, they had a reduction of the same magnitude in breast cancer.
- Most thoughtful observers would argue that it was the synthetic progesterone that was the culprit there. What was used in the WHI study was a FORM of progesterone called medroxy-progesterone. The structure of this hormone was and is NOT the same as natural progesterone found in a human body. Partially similar but not the same.
- Oral estrogens should be avoided in women, for example, with high triglycerides, with gallbladder disease or with known clotting factors such as factor V Leiden, and that’s even if they don’t have a history of venal thromboembolism.
- One study looked at comparing transdermal estradiol to oral estradiol and found a 70% increase in the risk of venous thromboembolism
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So….
Yes, it can be a rough transition for some but not all.
Yes, it can start early, say age 35 or even younger.
Yes, the transition can last a long time, up to 10 years.
Yes, the switch is rougher if you go through surgical or chemical menopause (such as from chemo or Lupron) with greater intensity of hot flashes, night sweats, sleep, and mood issues.
Yes, your wildly fluctuating sex hormones can make you feel like you’re going nuts.
Yes, there are many natural and good-for-you things you can do to ease the shift.
Yes, you are in good company… YOU ARE NOT ALONE!
Nutrient NEEDS Change DRAMATICALLY
What you USE to be able to digest you can’t anymore. What never caused you acid reflux before is now creating untold havoc in your gut. Your belly is growing, your boobs are sagging, and your weight is slowly but surely increasing… sweet Jesus, what is happening???
As our bodies age.. (actually starting after 35; oh, don’t make that face… I saw that!), our metabolisms slow down, appetite increases and belly fat starts to accumulate (seemingly overnight) increasing inflammation and weight gain.
Here’s the deal… your body is slowing down; things are not going to necessarily work as fast and efficiently as before. You very likely have NOT been setting yourself up for these changes which makes it worse. Maybe you ignored all the articles about menopause and osteoporosis and thought you had time to deal with it later. Maybe you ignored the gas and acid reflux thinking it will eventually go away. Maybe you ran from doctor to doctor thinking it’s everything BUT diet and exercise and hormone related.
Sigh… now we have some work to do…
- No two women are the same. What works for Suzy is not necessarily going to work for Joan.
- You will absolutely need to change how you eat
- You will absolutely need to change how you move
- You may need hormone supplementation based on YOUR body’s needs
- You will absolutely need to determine and choose wisely your priorities in life
Hormones are the first point that we want to test correctly. Notice I use the word “CORRECTLY”. That means there are different testing methods for different hormones. Some methods are better than others. We want to ensure we get the most correct data from your body and it may not all be from blood draws. We use a combination of saliva hormone testing and serum blood.
The hormones we need to focus on are: Insulin, Cortisol, Thyroid Free T3 – Free T4 – Reverse T3 – TSH, Estradiol, Progesterone, D3, Testosterone, DHEA. Hormones that are involved in feeling satisfied after eating are leptin and insulin. Those that determine hunger are ghrelin and cortisol. (note: testosterone is the most abundant hormone in women! Not estrogens!). Hormones involved in fat burning are insulin and cortisol. Metabolic hormones regulate your response to food and food regulates metabolic hormones!
Insulin is the big guy. That’s the one that determines how your glucose is used or not used. He’s the bouncer at he club’s front door. If the bouncer doesn’t open the door to usher in the glucose to your cells… the glucose in our blood rises. That in turn causes the cells to get blocked so now the bouncer can’t do its job and fat accumulates.
Add to the stress… did you know that women are twice as likely to suffer from stress, anxiety and depression than men? Women more commonly experience thyroid problems and autoimmunity. Women are more sensitive to carbohydrate restriction and calorie restriction than men are. Compared to men, women are more likely to experience a plummet in blood sugar. Whew….
Let’s take a bit of a closer look at each key hormone…
Estrogen is actually a class name for 3 different estrogens: Estradiol, Estrone, Estriol. All three are responsible for the production of the female body including breasts, uterus, regulation of the menstrual cycle. It also assists in bone formation and improves collagen content in skin and gives your body energy and supports good moods. It helps relieve inflammation in joints. It’s important for libido, energy, brain function, bone growth, digestion, and hair growth, and so much more.
Progesterone prepares the uterus for pregnancy, regulates blood sugar, and builds bones. Progesterone also plays a role in converting fat into energy and helps regulate thyroid hormone production. It’s Mother Nature’s natural anti-anxiety “med”. Progesterone supports bone health in balance with Estradiol.
Testosterone is required in the development of male sex organs. Testosterone also maintains sperm count, muscle strength, and bone mass. It also plays a key role in sexual health in both men and women. This hormone is produced by the adrenal glands. Those glands make DHEA which turns into androstenedione that gets turned into testosterone. It’s also made by the ovaries. Women make more testosterone than estrogen in their bodies!!!
Cortisol is a hormone produced by the adrenal gland. It is released in response to stress and is commonly called the “fight or flight hormone”. It increases the metabolism of glucose, regulates blood pressure, helps to reduce inflammation, and controls the sleep/wake cycle. It can also help control your mood and motivation.
Triiodothyronine (T3) is a hormone secreted by the thyroid gland and is the active hormone that is involved in many processes of the body including the regulation of metabolism.
Thyroxine (T4) is another hormone secreted by the thyroid gland and is a precursor to T3. Basically, it’s the inactive thyroid hormone that converts into the active form of T3.
Thyroid Stimulating Hormone (TSH) regulates T3 and T4. When released, it stimulates the production of T4. TSH is NOT a thyroid hormone but rather a pituitary hormone.
Pregnenolone: Produced in both male and female bodies and often described as the mother OR master of all hormones, naturally occurring pregnenolone acts to improve memory and combat depression – and has powerful anti-inflammatory arthritis pain relieving properties. Your body cannot make progesterone, Dhea, testosterone, cortisol, estrogens, etc. without proper amounts of pregnenolone as the precursor! A person might have any of the following: loss of joy, depression, osteoporosis, irritability, insomnia, poor resistance to infections, difficulty building muscle, low body temp, poor memory, and inflammation!
What about brain health, dementia, and Alzheimer’s disease. Do hormones play a part?
The frontal lobes of our brains are full of estrogen receptors! There are probably more estrogen receptors in the frontal lobes than in any other part of the brain. (In both men and women). Estrogen boosts dopamine production; higher estrogen levels correlates with increase of dopamine levels.
Post menopausal women put on estrogen (not synthetic but bio-identical natural) boosts their working memory in a study done at Berkley University.
Hormones are clearly important to brain function and memory… they work synergistically. There is still so much unknown and misunderstood when it comes to hormones and aging. Testosterone and estrogen are two key hormones that play a huge part in the prevention of dementia, Alzheimer’s, osteoporosis and overall health.
How does your diet affect your hormones?
Protein builds our cells and helps hormones develop. Without protein, you’re dead. It’s as vital as water.
Our body needs amino acids to build cells and make the proteins that function as hormones. Without protein these cells can break down which can lead to auto-immune problems such as Hashimoto’s Thyroiditis. As you can see from the previous list of hormones and their functions, hormones have major effects on the mind, body, and emotions.
Protein assists in the release of hormones that control appetite.
The brain determines when and how much you eat. A higher protein diet decreases the appetite by increasing the hormone leptin, while also decreasing the hunger hormone ghrelin. As you lose weight, leptin will become more effective at reducing hunger. Increasing your intake of berries and vegetables will also help with leptin production.
A high protein diet also boosts metabolism. Replacing simple carbs (flour products, crackers, breads, chips, candy, junk foods) with protein will also reduce the hunger promoting hormone ghrelin. Protein helps you burn more calories, so by adding protein, reducing carbs, and being committed to an exercise routine, you can begin to achieve weight loss or see fewer fluctuations in weight.
Protein helps support thyroid function
The thyroid gland has the function of controlling metabolism. When a diet is deficient in protein, slowing of metabolism can occur and may increase the risk for other diseases. Diets low in protein also cause a suppression of the thyroid gland, leading to hypothyroid symptoms such as cold hands and feet, depression, anxiety, fatigue, mental fog, weight gain, and many other symptoms. The hypothalamic-pituitary-thyroid (HPT) axis is regulated to maintain a normal thyroid production status. One of the most influential environmental factors that determines HPT axis activity is nutrition. With insufficient intake of essential amino acids your thyroid CANNOT work properly. We have had success in helping women get off thyroid hormone medications through proper diet and supplementation alone!
If you suspect that you have a thyroid disorder, it’s important to receive thorough testing to ensure that you receive a correct diagnosis. Working with a doctor or practitioner that specializes in thyroid health can help make the process much easier which in turn helps you start feeling better sooner.
Eating in balance is key
To be clear, not all protein is created equal, and some types of protein must be eaten in moderation. Beef might need to be limited due to its ability to cause inflammation in the body. Also, conventionally raised beef may raise estrogen levels. (if you do eat beef choose grass fed cleaner cuts) Estrogen dominance (having too much estrogen compared to progesterone) is linked to certain cancers, decreases new bone formation in women, and can lead to fibroids. It’s important to include different types of proteins into our diet. It’s also vital to remember that not all of our focus should be on protein. A balanced diet of protein, vegetables and fruit, nuts & seeds is important in achieving overall health.
Confused About How To Lose Weight?
Here are 6 things you MUST prioritize
- Calorie Deficit – you must consume fewer calories than your body burns! To calculate, do this: multiply goal bodyweight X 12 (example 150lbs X12 = 1,800 kcal) This gives you a good starting point and you may have to adjust as you go. Make adjustments based on metabolic adaptation. This means If you lose 10 lobs you now need to adjust your calorie intake in order to lose more… just keep doing the math! WE strongly suggest downloading CARBONAPP BY DR. LAYNE NORTON to help you track (much better than myfitnesspal or any other app)
- PROTEIN INTAKE – to build & retain muscle and to help you reduce hunger. To calculate how much you need daily do this: multiply your goal bodyweight x 1 (for example: you want to ideally weigh 120lbs X 1 = 120g protein daily is needed) If that blows you away and seems high then multiply by no less than 0.8. For the first 2 weeks actually weigh your protein portions to train you in how big your portions should be. Do your best to spread your protein throughout the day (not all at 1 meal).
- Strength training – for muscle definition and overall strength target 2 – 4 x per week at least 30 minutes up to 45 minutes each session. Focus on progressive overload ( getting stronger and increasing weight or reps over time) and ensuring you do the reps close to failure ( that means getting to the point where you can’t do the final rep with good form). Never do past that point with bad form!
- SLEEP/STRESS – ensure recovery. Don’t lift weights every single day, manage cravings and energy levels. Target at least 7 – 9 hours of actual sleep per night. Both stress and sleep influence fat loss. Remove drama-filled people and A&&HOLES from your life.
- NEAT / CARDIO – find enjoyable ways to stay active. NEAT stands for “Non-exercise activity thermogenesis”. This is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks, and fidgeting. Cardio is a tool but not required for fat loss. It’s still important so make sure you get your steps in every day.
- Balance HORMONES! Make sure your hormones are in proper ranges for you: insulin, progesterone, dhea, free testosterone, estradiol, TSH, Free T3, Free T4, Reverse T3, pregnenolone. Balance as naturally as you can with diet and natural bio-identical hormones. We utilize saliva testing for accuracy.
A special NOTE on STRENGTH: Women lose power (strength) and muscle faster than men! Women else on average 3.2% per decade until age 60. After 60, it’s sped up significantly…. after 60 we lose 27% per decade (compared to men who only lose 13% after the age of 60). If you are sedentary (desk job or just doing normal light housework) you’re headed for a weak older age. The weaker you become the less able you are to lead a good high-quality life but your immune system is impacted as well… you’ll be much less able to ward off pathogens (viruses, bacteria, fungus, etc.). The less muscle and strength you have the more likely you are to be overweight. More weight means less strength a lowered immune system and higher chances of heart disease and cancers. Are you getting the picture here? ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10961295/
DO THE BASICS!
There is a literal flood of info on social media every single day screaming at you to take this supplement or do this program… as if to lose weight and get stronger there “MUST BE A SECRET”.
YES… there IS a secret! It’s called DOING THE BASICS!
If you’re NOT doing the 6 basic steps above then quit looking for some other “thing” that’s going to magically pull the weight off of you and build your muscles. It ain’t gonna happen. You have to put the work in consistently. Not when you feel like it and not just on weekends and not just some of the time.
Weight gain and Weight loss During Peri-Menopause and Menopause
IT’S NOT JUST YOUR HORMONES MAKING YOU FAT!
Menopause and hormonal changes do not really cause you to gain weight or stop you from being able to lose weight. It IS a bit more difficult… sure… you’re getting older!
What we know for a fact is that lifestyle choices will still override menopausal changes in the body and it is understood that making those lifestyle choices is difficult.
We know that lean mass decreases and fat mass increases in menopause (PMID:34898344) But… these same changes appear similar with age regardless of menopause status (PMID: 37265230). What I mean by that is: that body composition changes similarly across the years of menopause as it does during aging in adult women who have not reached menopause.
We do know that lean mass declines with aging and that does affect the basal metabolic rate. Basal metabolic rate (BMR) and lean mass (LM) both decrease due to decreased physical activity (PMID: 37265230 & 34802032).
If a woman CONSISTENTLY does resistance training and regular exercise it has been clinically proven to PREVENT the decline in lean mass. (PMID: 20019638). This particular study showed that over a 6-year follow-up that menopausal women who strictly adhered to a resistance training program and regular exercise had NO INCREASES in fat! It clearly shows that they did not gain fat, did not lose lean mass, and had no changes in basal metabolic rate! So… while hormonal changes may not inherently affect BMR, that doesn’t mean fat loss isn’t more challenging. It is.
To lose fat you HAVE to create an energy deficit (energy expenditure has to be more than caloric intake). Sure… this does become more difficult during menopause for a number of reasons.
First… energy levels drop ((PMID: 34802032). Now you can scream and yell all you want that “That isn’t true! I exercise the same as or more than when I was younger!” – but physical activity isn’t just exercise… physical activity energy expenditure is exercise AND non-exercise activity thermogenesis (NEAT).
NEAT is spontaneous physical activity and unconscious movements throughout the day that you aren’t aware of doing such as dieting and pacing. NEAT is NOT purposeful physical activity. You do it without realizing it.
Hormonal changes can make women feel far more fatigued and even though they may still exercise like when they were younger, they don’t spontaneously move as much due to fatigue throughout the day. NEAT can vary up to 2000 Kcal/day between individuals of similar size! (PMID: NBJ279077). Not only that but menopausal changes may also increase appetite (PMID: 34065065).
So what does all this add up to? This means that without realizing it your energy expenditure is reduced by menopause-induced fatigue and your calorie intake may increase due to a higher increase in appetite.
With all that stated… the RULES of weight loss still apply. They don’t change. Yes, lifestyle changes may be a bit harder or a lot harder to implement but they can still be done. Resistance training + higher protein + high fiber (removing processed foods) can help you to hold on to lean mass and maintain strong basal metabolic rate. Staying purposefully physically active (tracking your steps, and keeping a consistent exercise schedule) can offset the decrease in NEAT. Calories in Calories out… still is the name of the game…
BOTTOM LINE: In order to lose weight, you must be in a calorie deficit. Many people were claim they were in a deficit & didn’t lose weight, but these clients by DEFINITION were not in a deficit if they didn’t lose weight. You might have eaten in what you THOUGHT was a deficit but if you didn’t lose weight over time, it wasn’t a deficit.
The confusion stems from a few places:
1) People are BAD at tracking their calories accurately. On average people underreport by 30-50% from what they actually eat & overreport their physical activity by ~50% (PMID: 1454084).WE strongly suggest downloading CARBONAPP BY DR. LAYNE NORTON to help you track (much better than myfitnesspal or any other app)
2) People overestimate the calories burned from exercise. For example, ‘smart’ watches overestimate calories burned during exercise by 28-93% (PMID: 32897239)
3) People weigh in sporadically. Day to day weigh ins are far more influenced by fluid dynamics than actual mass gain/loss. If you aren’t weighing in regularly, 1st thing in the morning, on the same scale, & comparing weekly averages, you have no clue what is happening with your weight. You could weigh in starting a diet at a weight, then a week later weigh 1 lb more & claim “a deficit didn’t work” when if you’d weighed daily you’d see overall your average is down & you just weighed on a high fluctuation
4) You did an online calculator that told you a calorie amount was a deficit & you didn’t lose weight
What is more likely? You are violating the laws of thermodynamics or maybe it’s one of these. I know… it sucks. You THOUGHT you were doing everything right. But simply your measurements were not accurate (eating more calories than you thought or not moving as much as you thought). It literally is a law….
How Does SLEEP Impact weight loss?
Let’s say our trying to manage your weight or you’re dieting to lose weight but you’re not getting sufficient sleep…
Yes… you can still lose weight BUT (and it’s rather a big ‘BUT’) the problem is that almost 60% of the weight you lose will come from lean muscle mass and not FAT! In other words when you are “under-slept” and dieting you keep what you’re trying to lose, which of course is the FAT… but you lose what you want to keep which is lean body muscle!
Your body does something interesting in its removal of different types of energy stores in your body when you have not slept well. It becomes very stingy with fat and literally will not give it up when you’re sleep deprived.
The reason for this is: muscle is such a metabolically demanding tissue that by not sleeping well you’re sending signals that there isn’t a capacity to take care of what you already have so it lowers your body’s muscle tissue.
If you’re “under slept” that is a literal warning sign to any species that things are dire and whatever has the higher level of energy stores (fat) I’m going to hold on to in order to save me! And I’ll give away the stuff (muscle tissue) that doesn’t have as much caloric value (energy) comparatively.
So sleep is VITAL to weight loss of FAT!
Turn off your electronics, and only use your bed for sleep or sex (not watching tv or playing on the computer). Get sunlight or bright light first thing when you wake up. Stop eating 3 hours before bedtime. Make sure you’re getting enough protein in your diet. Avoid caffeine after 12 noon. Turn your temperature down to 67 or 68 degrees. Ensure your bedroom is dark (no lights at all). Journal before bed and list all the positive things that happened that day. Don’t bother with supplements unless all of those fundamentals are in.
If all of your fundamentals are truly in … then ensure your hormones are well balanced (testosterone, progesterone and estrogen are KEY as is cortisol).
And lastly, you can now get with a good practitioner to help you find out what minerals or amino acids your specific body might be needing to help you sleep more soundly and consistently.
Do the work. Get the Results. Be CONSISTENT!
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SUPPLEMENTATION – Should you or Shouldn’t you?
As you age you might need just a few supplements:
Active B complex – methylated form is best (our ACTIVE B COMPLEX)
Multivitamin – without crap fillers and tons of adaptogens and herbs ( our FOUNDATION multi is great!)
Iodine – 12.5mcg (the only one we endorse is IODORAL )
Magnesium – blend (our REGULATOR is excellent) take 400mg nightly
Omega 3 or a high quality fatty acid
Vitamin D3 – get tested and monitor before taking this (this is actually a hormone; our IMMUNITY product)
Probiotic – (Our ALIVE and Akkermansia or GLP-1 probiotics are 3 that are ideal) !
CREATINE monohydrate – If you’re over 40 and / or work out a lot (which you SHOULD) you need 3 to 5gr of creatine. We recommend the name brand CREAPURE or CREAVITALIS from Germany as the highest quality purest form. This along with Taurine helps to facilitate bone, muscle growth, improved cognitive function & exercise recovery! A good source for this is www.getkion.com use code THATSHEALTH at checkout for an exclusive discount on your order
Taurine – 1000-2000mg daily ; any brand is good as long as there are no crap fillers.
Ensure you are getting enough protein in your diet! Use KION Essential Amino Acids to support this (better for you than protein smoothies!) A good source for this is www.getkion.com use code THATSHEALTH for an exclusive discount on your order (personally I use the mixed berry essential amino acids and love it in cold water)
AND LAST but not least: get onto natural hormones based on proper testing!
Not all supplements are created equal. We have worked for over 25 years and carry the highest quality at the best price for our clients and always based it on their individual needs. There are lots of companies offering quality supplements. Just ensure you work with someone who knows what the heck they are talking about and don’t just buy off the shelf because YOU thought it was good. Clients come in daily with bags of junk to show me. I don’t ever expect every client to buy only from us. That is not my viewpoint at all… I just want to ensure that you get your 6 BASICS in and only supplement based on proper testing and when you DO add in supplements always purchase high quality products with less than 4 ingredients (ideally).
Note on creatine and taurine: You need creatine and taurine. During menopause, you’re at increased risk for bone density loss. Many studies suggest creatine is beneficial for bone & cognitive health.* It helps you build lean muscle which is critical for maintaining mobility as you age.* Taurine can help with inflammatory balance and nerve, heart, vascular function which are key for graceful aging.* You can order these on amazon; just make sure you are getting high quality with no extra fillers in the ingredients.(Creapure brand is the best as it is all natural and not acid washed like other creatine monohydrates and therefore does not cause stomach bloating or issues)
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You are NEVER BEYOND HOPE!
If I hear one more medical doctor tell their patient that, “you’re over 60 you don’t need hormones anymore!”…. I’m going to scream!!! That doctor must be a man who doesn’t care at all about their own mother or wife. If bet $100 the women in their lives are miserable, have high blood pressure, are on statin drugs to control high cholesterol, psych meds for anxiety / depression, are over weight, taking something to sleep, etc. but you’re right Mr. Doctor… they don’t need their hormones! (me, shaking my head).
You are never too old to balance your hormones. It’s never too late. And you will go through numerous changes as you age. That’s the game. You always have time to win, are never a lost cause.
Balancing hormones is key. Monitoring them is vital. Most people don’t realize that hormones drive metabolism! When your hormones are out of what then so is your body’s ability to run well… As we age we want to do everything we can to avoid getting fat, or increasing our risk of heart disease, diabetes and cancer.
Hormones and weight are literally the same subject. You can’t address one without addressing the other.
Hormones tell our bodies what to do. They dictate how we think, feel and look. We need as women the correct amount of protein and fats to fuel those hormones.
I encourage you to read my article on OSTEOPOROSIS specifically for the guidelines on how to reverse bone loss without drugs.
The article on DIETARY GUIDELINES will give you the basics for the two plans I mentioned (and be sure and set up a consult with us to help determine the EXACT guidelines you need to follow for YOUR body). Just call our office at 337-989-0572.
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Legal: The information provided is not intended as a means of diagnosis or treating illness or as a replacement for any medicine or advice from a competent physician. Individuals having serious health problems should consult a competent licensed physician specializing in their condition. These statements have not been evaluated by the FDA. We assume no responsibility for anyone choosing to self-administer any suggestions in this publication; they do so on their own determinism. The information in this publication is for educational purposes only.
