258. Over 40? What Works Now: Perimenopause and Menopause Food and Exercise 101
May 31, 2023
Dive into the hormonal shifts that start around 35 and how they impact nutrition and exercise needs as you approach 40. Explore essential dietary changes and the surprising role of carbs at night. Discover tips for managing common symptoms like insomnia and weight gain through practical strategies and personal anecdotes. Strength training takes center stage, emphasizing its importance for resilience and overall wellness during this transformative phase. Join a community-focused discussion to redefine health narratives for women.
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Ali's Perimenopause Experience
Ali Shapiro experienced significant weight gain, insomnia, and plantar fasciitis postpartum.
She later realized these were perimenopause symptoms, not solely postpartum issues.
insights INSIGHT
Hormonal Impact on Inflammation
Decreasing estrogen and progesterone after 35 lead to reduced anti-inflammatory benefits.
This causes increased joint soreness, impaired gut health, fluid retention, and lower pain tolerance.
insights INSIGHT
Estradiol's Role
Estradiol, a type of estrogen, supports lean muscle, mitochondria, and serotonin.
Decreases in estradiol increase insulin resistance, mood swings, and cortisol levels.
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Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond
Stacy T. Sims PhD
Selene Yeager
Next Level provides a science-based approach to exercise and nutrition for women navigating menopause. It challenges traditional fitness advice, emphasizing the unique physiological needs of women during this life stage. The book offers practical strategies for strength training, high-intensity interval training, and nutrition to mitigate common menopausal symptoms. It empowers women to take control of their health and fitness, promoting strength, vitality, and overall well-being. The authors debunk common myths and provide evidence-based guidance for optimizing hormone balance and physical performance. The book is a valuable resource for women seeking to improve their health and fitness during and after menopause.
Part of what’s been hard for me the last three years was I didn’t understand how drastically the hormonal shifts that start for women around 35 and accelerate in our mid-40s affects ALL THE THINGS.
And I’m someone who knows that our physiology and psychology are in a constant feedback loop.
Yet because perimenopause and menopause are women's health issues, they don’t get the attention they deserve. Nor do doctor’s really understand them all that well (the horror stories I hear from clients 😮💨).
I’m doing my part to change that with this special Insatiable episode. I’m sharing the major nutrition and exercise realities I wish I knew about perimenopause and menopause.
I had to learn about them through a lot of suffering with plantar fasciitis, insomnia, irritation/anger/rage, and grappling with significant weight gain that felt like it came out of nowhere. While some menopause symptoms are inevitable, there's also a lot you can do to reduce and better manage symptoms through this profound threshold and beyond.
In this podcast, I discuss:
How decreases in estrogen, progesterone, and testosterone affect your nutrition and exercise needs and why what worked before 40 often backfires now (and what I did to lose 20 pounds).
The 2 key nutrition shifts I needed to make and why adding more of these foods in is more important than ever for your health and weight
Why women need carbs at this stage (especially at night), a starting point of how many carbs you need, and the best time to eats something sweet if you’re struggling with sleep
Why Intermittent Fasting (IF) often backfires and things to consider if you want to experiment with IF (and how eating a snack before bed actually helped my insomnia for a year!)
The biggest exercise shift I made to support my health, weight, and peace of mind
The simple lifestyle shift I didn’t know I needed to support my insomnia
Insatiable with Ali Shapiro, MSOD, CHHC 