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Welcome to episode 105 of The Eat for Endurance Podcast! Sports Dietitian Val Schonberg, MS RD CSSD MSCP joins me to discuss several key topics relating to midlife nutrition and health for active women.

Val is a Certified Menopause Practitioner with The Menopause Society and helps women rethink aging, avoid harmful restrictions, and adopt sustainable lifestyle changes for vitality and long-term health. 

Here are the topics that Val and I cover in this 90-minute, information-packed episode:

1. Protein needs in midlife and beyond:

• Why adequate protein is crucial in peri- and postmenopausal women
• How protein needs change for sedentary, active, and highly active women 
• Why there is some debate about protein recs based on current research 
• How to consume adequate protein without neglecting other key nutrients 

2. Low energy availability (LEA) vs. perimenopause:

• Distinguishing between perimenopause and LEA 
• The importance of addressing symptoms and providing adequate nutrition in both cases to support health and fitness goals

3. Weight gain and body image challenges:

• Coping with body changes during perimenopause and postmenopause
• Why restriction usually just puts you further away from your goals
• How to work with rather than against your body during this time
• Examples of how to advocate for yourself during healthcare visits
• Using the 5 stages of grief framework to find body acceptance and peace

4. Weight loss medications (GLP-1s) for women in midlife:

• When these drugs might be helpful, including in the clinical setting
• Potential risks to consider when thinking about taking these drugs

5. Carbohydrates and energy:

• Why carbs are essential for active women at all stages of life 
• Remembering that many carbs are plant foods that benefit health and performance
• The importance of individualizing your nutrition plan to your life and needs vs following a generic protocol that you read in a book
• Why incorporating ALL types of carbs that you enjoy is crucial to leading a fun, fulfilling, and healthy life

This was SUCH a fantastic discussion and I'm grateful to Val for generously sharing her time and expertise. In case you missed it and want to learn more on this topic, Episode 72 with sports dietitian Dina Griffin provides a great overview of peri- and postmenopausal nutrition for female athletes. 

Links:

• Visit Val's website and follow her on Instagram
• Check out my free nutrition downloads (I currently have seven!)
• Sign up for my monthly newsletter to get free nutrition tips, recipes, and more
• Join my Patreon community to support the pod while getting awesome merch, special discounts, and other perks
• Get in touch at claire@eatforendurance.com
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical a

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