Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ Ep. 535 Masterclass: Inflammation, Hormones & Weight Loss | Hormones & Menopause
Dec 31, 2025
This conversation features Dr. Mary Claire Haver, an expert in midlife women's health, Dr. Rocio Salas-Whalen, who specializes in obesity medicine, and Physician Assistant McCall McPherson, focusing on thyroid care. They delve into how inflammation affects weight gain and share strategies like macronutrient timing and strength training. The benefits of GLP-1 drugs for appetite control and muscle preservation are discussed, along with essential labs to monitor metabolic health. Prioritizing self-care and adapting nutrition is also emphasized for long-term wellness.
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Absorption Rate Drives Inflammation
- Rapid sugar absorption causes insulin spikes that drive inflammation and weight gain.
- Slowing absorption by eating fiber-rich whole foods reduces both insulin responses and inflammation.
Balance Macronutrients Every Meal
- Combine healthy fats, complex carbs, and lean protein at every meal to slow sugar absorption and reduce insulin spikes.
- Spread protein through the day (≈20–25g per meal, 10g per snack) to improve satiety and prevent amino acids from being stored as fat.
Distribute Protein Throughout The Day
- Prioritize protein at breakfast and distribute protein evenly across meals to preserve muscle and control cravings.
- Aim for ~20–25g protein at meals and ~10g at snacks, especially as you age.