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Episode 2996:

With hormonal shifts impacting metabolism, bone density, and heart health, preparing for menopause through nutrition is vital. Dr. Neal Malik outlines how women can optimize macronutrient intake, especially protein, throughout the day, while also incorporating key micronutrients and lifestyle habits like strength training and soy consumption to reduce symptoms and support long-term wellness.

Quotes to ponder:

"Decreased estrogen levels lead to an increased risk of bone loss, which in turn, can progress to osteoporosis."

"Now, if we’re increasing our protein intake to prevent muscle loss, we should also make sure we’re performing some strength training along with it."

"The soy isoflavones, the specific antioxidants found in soy products, can help relieve the symptoms associated with hot flashes, can prevent bone loss, and protect the heart all at the same time."

Episode references:

Vitamin D and Bone Health - NIH Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Magnesium Fact Sheet - NIH: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Dietary Guidelines for Americans: https://www.dietaryguidelines.gov

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