#212 Managing Hormones, Sleep & Weight in the Menopause Transition

Welcome back to the Nutrition and Life podcast! In today’s insightful episode, Lisa wraps up Menopause Month with a comprehensive overview of the most critical lessons and actionable strategies gathered from last year’s leading experts on menopause, including Dr. Lara Bryden, Jason Theobald, Dane Anderson, Louise Digby, and more.

Whether you’re in your thirties looking to prepare, currently navigating perimenopausal symptoms, or well into menopause, this episode delivers a wealth of evidence-based tips covering everything from hormonal shifts to metabolism, weight management, nutrition, exercise, lifestyle adjustments, and mindset. Lisa distills complex science and expert interviews into easy-to-implement steps—empowering you to thrive during this life transition.

So grab a notebook (or just sit back and listen), and let’s dive into a science-driven, encouraging guide to making menopause your next chapter of strength and vitality!

Timestamp Overview:

• [00:00] – Introduction & Menopause Month Recap
• [00:29] – Why Knowledge Empowers: Dispelling the Myths
• [01:43] – Understanding the Transition: What Happens During Perimenopause
• [03:23] – Why Symptoms Happen & The Role of Genetics
• [04:21] – Top 10 Most Common Menopause/Perimenopause Symptoms
• [09:03] – Validating the Experience: It’s Not “All in Your Head”
• [09:03] – Metabolism and Weight Management Challenges
• [12:03] – Protein Prioritization for Body Composition
• [13:11] – Balancing Macronutrients Smartly
• [14:27] – Meal Timing: Fasting, Snacking, & What Works
• [16:55] – Blood Sugar Management for Symptom Relief
• [18:25] – Tackling Emotional Eating & Building Food Awareness
• [20:43] – The Science and Power of Exercise in Menopause
• [21:20] – Resistance Training: The Non-Negotiable Factor
• [24:02] – Balancing Cardio & Stress: Avoiding the Cortisol Trap
• [24:55] – Recovery and Listening to Your Body’s New Signals
• [27:56] – Stress and Sleep: Why They Matter Now More Than Ever
• [29:09] – Lisa’s Toolkit: Practical Sleep Hygiene & Stress-Reduction Habits
• [35:02] – Parasympathetic Activities: Reset Your Nervous System
• [35:56] – Anxiety & Mindset: Support Beyond Supplements
• [36:47] – Addressing Inflammation and Supporting Liver Health
• [39:24] – Reducing Toxic Load for Hormone Balance
• [40:12] – Gut Health and the Estrobolome Connection
• [41:18] – Supplements: What’s Worth Considering
• [46:48] – Hormone Therapy: What You Should Know
• [48:43] – Bioidentical Hormones, Timing, and Personalizing Care
• [50:03] – Mindset Matters: Redefining Identity in Menopause
• [51:15] – Lisa’s Practical Framework for Thriving During Menopause
• [56:00] – Final Words: You’re Not Alone & Your Best Is Yet to Come

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