Author: margot-shute4wellness

Navigating menopause can feel like a never-ending roller coaster, with sudden dips and unexpected turns.

Many of us find ourselves wondering why we can’t just get it together, often blaming ourselves for not doing a better job managing our health.

I believe it’s time to shift the narrative and understand the powerful role ALL hormones (not just the sexy ones) play in our lives.

Why We Get This Wrong

As midlife women, we often internalize societal expectations to be perfect multitaskers, juggling careers, families, and personal health without breaking a sweat.

When things go awry, we tend to blame ourselves rather than considering the physiological changes our bodies are undergoing.

This misunderstanding leads to frequent self-criticism and a sense of failure, when in reality, the root cause might just be our dang hormones.

Why We Don’t Think It’s Our Hormones

Many of us are conditioned to believe that if we can’t manage our moods, improve our energy levels, or lose weight, it’s a reflection of our own willpower or character.

We’re told to “exercise more, eat better (or less!), and get more sleep”.

While yes, oftentimes these are important, they often ignore the underlying hormonal imbalances that could be driving our nagging symptoms.

And then we berate ourselves for not “doing better,” unaware that it’s our hormones that are wreaking havoc.

My Own Story

I used to think my mood swings were just part of my personality, my fatigue was due to lack of sleep, and my weight gain was because I was lazy and I lacked willpower.

Anxiety? I assumed it was hereditary and for the longest time I considered medication, but thank goodness I decided not to go down that route.

It never crossed my mind that my hormones could be the culprits.

But everything changed when I discovered functional and holistic health and decided to run my own functional labs.

At age 50, still experiencing menstrual cycles, albeit shorter and heavier, I was shocked when my test results revealed hormone levels typical of a post-menopausal woman!

This revelation was both surprising and liberating.

It was the catalyst for my journey to transform my health during my menopause years and beyond, and it’s why I’m so passionate about helping other women who are struggling with similar issues.

What Are Hormones and Why They Matter

Hormones are chemical messengers that play a critical role in regulating our body’s functions.

They influence everything from mood, libido, brain function and energy levels to metabolism, cravings, hunger, satiety and our stress response.

The key to understanding hormones is that they do not operate in isolation. One hormone can greatly influence another.

Think of them performing as a perfectly orchestrated symphony in tune and in harmony when they are functioning at their best and most optimal.

When they’re out of balance or “disharmony”, they can cause a cascade of symptoms that affect our overall physical, mental and emotional well-being.

Common symptoms of hormonal imbalances during perimenopause and menopause include:

• Mood swings
• Fatigue
• Brain fog
• Low libido
• Vaginal dryness
• Weight gain/belly fat
• Anxiety/Sadness
• Irregular periods (peri-menopause, when a woman still cycles)
• Hot flashes/night sweats
• Sleep disturbances
• Gut issues: gas, bloating and constipation

These symptoms are NOT a reflection of our willpower or character but rather signals that our hormones are out of balance.

Essential Hormones to Watch

While sex(y) hormones like estrogen, progesterone, and testosterone get most of the attention, other hormones are equally crucial:

• Cortisol: The stress hormone, which can affect mood, energy, and weight.
• Insulin: Regulates blood sugar and fat storage. Imbalances can lead to weight gain, cravings, energy crashes and potentially chronic illness like Type 2 Diabetes if not addressed.
• Thyroid Hormones: Critical for metabolism. Imbalances can cause fatigue, brain fog, weight gain, and mood changes.

Practical Tips for Hormonal Balance

1. Know Your Numbers: Run regular blood lab work through your PCP, at least once/year (if not every 6 months, which I recommend to all my clients) that includes a full thyroid panel, lipid and metabolic panel, to understand all health markers, in addition to your hormone levels.
2. Manage Stress: Incorporate stress-relief techniques such as walking outdoors, yoga, meditation, prayer, or deep breathing exercises.
3. Balanced Diet: Eat a nutrient-dense diet rich in whole foods, plenty of colorful vegetables, some fruits, healthy fats, and adequate lean proteins.
4. Regular Exercise: Engage in regular physical activity that you enjoy, whether it’s walking, yoga, some HITT and strength training.
5. Sleep Hygiene: Prioritize good sleep habits to ensure you’re getting quality rest.
6. Functional Health Approach: Consider working with a functional health practitioner to get personalized insights, recommendations and support for long term health building success.

It’s time to stop blaming ourselves and start understanding the powerful role hormones play in our health.

By recognizing the signs of hormonal imbalances and taking proactive steps to manage them, we can reclaim our energy, joy, and well-being during menopause and beyond.

Final words of encouragement, ladies, remember, it’s not you—it’s your hormones.

Protein is a powerhouse nutrient that plays a vital role in overall health, particularly for women navigating menopause and beyond. 

As a holistic and functional health coach, I often reflect on my own journey to understanding the true importance of protein, and I’m here to share why increasing your protein intake is crucial during this phase of life.

For years, I thought I was eating enough protein, adhering to the Recommended Dietary Allowance (RDA). 

The RDA suggests that women consume approximately 50 grams of protein per day. I believed I was on track, focusing on what I thought were healthy choices: 

• Whole grain sprouted bagels with nut butter, 
• Cereal with skim milk topped with fruit,
• Whole grain toast with avocado or nut butter,
• Home made banana muffins with a banana on the side.

However, upon closer inspection, I realized that I was only meeting my protein needs at dinner. 

Breakfast was more like “dessert”, leaving me far short of what is now considered optimal for a woman in menopause who engages in regular exercise, that includes strength training three times a week.

Optimal Protein Intake for Women in Menopause

Recent research suggests that women in menopause, especially those incorporating strength training into their routine, should aim for significantly higher protein intake—about 1.2 to 1.6 grams of protein per kilogram of body weight daily. For a 150-pound woman, this equates to approximately 82 to 109 grams of protein per day. 

However, Dr. Gabrielle Lyon, DO, an expert in Muscle Centric Medicine, and protein, muscle building and longevity expert, suggests that we should actually be bumping those requirements and aim for 0.8- 1g of protein/day per pound of ideal body weight.  For example, if our ideal body weight is to be 140lbs, we should be striving for around 120-140 lbs of protein per day. 

Achieving this requires a mindful approach to every meal, that’s breakfast, lunch and dinner. 

I suggest starting with 100g and working your way up to 120-140 grams of protein per day, spaced out over three meals.

The Benefits of Protein

1. Muscle Maintenance and Growth: Menopause brings hormonal changes that can lead to muscle mass loss. Protein supports muscle maintenance and growth, crucial for maintaining strength and metabolism.

2. Bone Health: Protein works in tandem with calcium and vitamin D to maintain bone density, reducing the risk of osteoporosis—a common concern during menopause.

3. Metabolism Boost: Protein has a higher thermic effect than fats and carbohydrates, meaning your body burns more calories digesting protein. This can help with weight management, a common struggle during menopause.

4. Satiety and Weight Management: Protein promotes feelings of fullness, reducing overall calorie intake and aiding in weight management.

5. Hormone Regulation: Protein is essential for the production and regulation of hormones, which is particularly important during menopause when hormonal imbalances are common.

6. Skin, Hair, and Nail Health: Protein supports the production of collagen and keratin, essential for maintaining healthy skin, hair, and nails.

The Different Types of Protein

1. Animal-Based Proteins:

• Lean meats preferably (pasture raised organic chicken, turkey and grassfed beef)
• Game meats: venison, bison, elk, ostrich
• Wild caught fish and seafood
• Eggs
• Dairy products (if tolerated)-  Greek yogurt, cottage cheese – from cows, sheep or goats

2. Plant-Based Proteins:

• Legumes (beans, lentils, chickpeas)
• Nuts and seeds – hemp seeds are best for protein content
• Whole grains (quinoa and wild rice)
• Fermented soy like tempeh (if tolerated and no existing thyroid condition)

Kelly’s Success Story

Let me introduce you to Kelly, one of my clients who exemplifies the transformative power of adequate protein intake. 

Kelly, like many women, struggled with energy levels, weight gain, and muscle loss during menopause. She wasn’t getting nearly enough protein, consuming only half the recommended amount for someone trying to lose weight and engage in strength training.

After working with me for six weeks, Kelly’s transformation was remarkable. She had already lost 5 pounds, gained 2 pounds of muscle, and experienced numerous other benefits: reduced sugar cravings, better blood sugar readings, more energy, and no more late afternoon energy slumps. 

Protein was a game changer for Kelly, providing her with the foundation for a healthier, more vibrant life.

How to Incorporate More Protein into Your Diet

To see similar benefits, as mentioned I suggest starting with 100 g, and then aim for at least 120 grams of protein per day, spaced out over three meals. 

Start slowly if you’re not used to eating that much protein, and consider adding digestive enzymes to aid digestion and absorption. Here are some tips:

• Breakfast: 1 cup Greek yogurt with nuts and seeds, with protein powder, or a high protein smoothie (at least 40 g or 2 scoops).
• Lunch: 5-6 oz Lean chicken salad or a quinoa bowl with beans and veggies.
• Dinner: 5-6 oz Grilled fish with quinoa or tempeh stir-fry with a variety of vegetables.

Protein is not just a macronutrient; it’s a cornerstone of health, especially during menopause and beyond. 

By understanding its importance and ensuring adequate intake, women can navigate menopause with greater strength, vitality, and overall well-being. 

If you’re looking to optimize your health during menopause, consider evaluating your protein intake and making adjustments to meet the higher demands of this life stage. 

Prioritizing protein can make a profound difference in your health journey.

Your body will thank you!

Why Having a Healthy Gut is Crucial for Menopause Health and Weight Loss

Navigating menopause can be challenging, with its myriad of symptoms like:

• brain fog
• fatigue
• intermittent joint and muscular pain
• anxiety, 
• depression, and 
• weight gain  

For a long time, I never considered that my gut health could be a contributing factor to these issues mentioned above, all of which I was experiencing. 

I didn’t have the typical gut symptoms like regular constipation, bloating, gas or indigestion, so I didn’t connect the dots between my gut health and my overall well-being.

It wasn’t until I became a Functional Diagnostic Nutrition® Practitioner (FDNP) and had the opportunity to run my own advanced labs, including a comprehensive gut stool test,  that I uncovered the truth behind my issues. 

The test results were alarming to say the least.  What showed up for me was:

• an imbalance of good vs. bad bacteria 
• bacterial and parasite infections 
• numerous food sensitivities
• leaky gut
• poor protein digestion
• inadequate “waste” elimination, and 
• gut inflammation. 

This was a wake-up call that highlighted the critical role of gut health in overall health and wellness.

Here’s the thing:

Our gut is made up of trillions of bugs that play a huge role in our health: metabolism, blood sugar, immune health, hormone balance, brain health, mood and more! They literally run the health show!

The lining of our gut is delicate and protects us from any “foreign invaders” like toxins, chemicals, bugs, etc, but with our modern lifestyle it can lose its structure & function hence become “leaky”.

When our bugs get out of control and our lining is leaky, more unwanted symptoms arise.

No fun when we’re already dealing with the pesky meno symptoms, right?

The good news is that we can do something about our gut health.

Even Hippocrates, the Father of Medicine,  said, “All disease begins in the gut.” This ancient wisdom resonated deeply with me as I realized that if disease begins in the gut, then restoring gut health could initiate a positive ripple effect on other bodily systems. 

This insight became the cornerstone of my approach in the Flourish in Menopause and Beyond Solution, where we emphasize gut health for all clients, whether they exhibit typical gut symptoms or not. 

By conducting a thorough health history and running appropriate gut labs, we identify and address underlying issues that might be impacting overall health.

Why is our gut so important to our overall health?

Our gut is made up of trillions of bugs that play a huge role in our health: metabolism, blood sugar, immune health, hormone balance, brain health, mood and more! They literally run the health show!

The lining of our gut is delicate and protects us from any “foreign invaders” like toxins, chemicals, bugs, etc, but with our modern lifestyle it can lose its structure & function hence become “leaky”.

When our bugs get out of control and our lining is leaky, more unwanted symptoms arise.

What is The Connection Between Gut Health and Menopause?

During menopause, hormonal changes can lead to various symptoms, and gut health plays a pivotal role in managing these changes. Here’s why:

1. Hormone Regulation: The gut microbiome influences estrogen metabolism. An imbalance in gut bacteria can lead to improper estrogen breakdown, contributing to symptoms like hot flashes and mood swings.
2. Nutrient Absorption: A healthy gut is essential for absorbing vital nutrients. Poor gut health can lead to deficiencies that exacerbate menopausal symptoms.
3. Inflammation Reduction: Chronic inflammation is linked to various menopausal symptoms. A healthy gut helps manage inflammation, reducing symptoms like joint pain and fatigue.
4. Mental Health: The gut-brain axis connects gut health with mental well-being. An imbalanced gut can contribute to anxiety, depression, and brain fog, common during menopause.
5. Weight Management: Gut health affects metabolism and weight regulation. Balancing gut bacteria can help with healthy weight loss, a common challenge during menopause.

The good news is that we can take proactive steps to improve our gut health!

10 Tips to Improve Gut Health During Menopause

1. Eat a Diverse Diet: Include a variety of fruits, vegetables, whole grains like beans, legumes, wild rice, and lean animal as well as plant proteins to nourish your gut microbiome.
2. Probiotics and Prebiotics: These can be helpful, but they may cause more harm with certain people if incorporated right off the bat.  If a client comes to me with poor gut health including a list of typical gut symptomsI like to investigate the client’s health history along with running the gut test first, to determine whether we need to hold off on these for a while and start with other supportive strategies to improve her gut health BEFORE adding in these “biotics.” Some are able to kick start their journey, and then I encourage them to incorporate probiotic-rich foods like raw goat’s or coconut, yogurt, kefir, and sauerkraut, and prebiotic foods like garlic, onions, and unripe bananas to support healthy bacteria.
3. Add 1 tsp-1 T apple cider vinegar in a glass of water BEFORE you eat – helps boost stomach acid and improves protein digestion.
4. Sit down to eat, say a blessing and take several deep breaths. Turn off all distractions. When we eat in a calm state we can digest, absorb the nutrients more efficiently.
5. Chew your food at least 20 times before swallowing. Take digestive enzymes (not in reel).
6. Reduce Processed Foods: Minimize intake of processed foods, sugars, and unhealthy fats, which can disrupt gut balance.
7. Stay Hydrated: Drink plenty of water to support digestion and nutrient absorption.
8. Manage Stress: Practice stress-reducing activities like yoga, meditation, or deep-breathing exercises to maintain a healthy gut-brain connection.
9. Regular Exercise: Engage in regular physical activity to promote healthy gut motility and reduce inflammation.
10. Get Enough Sleep: Aim for 7-9 hours of quality sleep to support overall gut health.

Flourish in Menopause and Beyond Solution

In the Flourish in Menopause and Beyond Solution, we prioritize gut health as the foundation for overall wellness. Through personalized health histories and targeted gut lab testing, we uncover and address hidden gut issues, paving the way for better health outcomes.

Is your gut health impacting your menopause health and weight loss? 

If you’re struggling with menopause symptoms and finding it hard to lose weight, it might be time to take a closer look at your gut health. 

By understanding the vital role of gut health in managing menopause and achieving healthy weight loss, you can take proactive steps towards improving your overall physical, mental and spiritual well-being. 

Don’t underestimate the power of your gut—it’s the gateway to a healthier, happier you.

Understanding the Causes and Solutions

Welcome to the menopausal memory maze, where keys vanish into thin air, room entrances become portals to confusion, and names drift away like whispers in the wind.

If you’ve ever found yourself nodding along in agreement with these experiences, you’re not alone.

As a woman who has navigated the hormonal rollercoaster ride of perimenopause myself, I understand the frustration and bewilderment that accompanies the foggy brain phenomenon.

But fear not, for in this blog post, we will delve into the depths of menopausal forgetfulness, shedding light on its causes, and I’ll share some actionable solutions to reclaim your brain and flourish in your menopausal years and beyond.

Picture this:

• setting the alarm system on exit while your kids are safe and sound at home,
• endlessly circling parking lots in search of your car,
• or drawing blanks when it comes to recalling the names of familiar faces.

These are just a few snapshots from my personal journey through perimenopause, where severe brain fog took its toll over everyday tasks and interactions.

The experience was not only overwhelming, but was also accompanied by a sense of shame and isolation as I grappled with the misconception that I was somehow losing my mental faculties to dementia.

A scary thought for many of us, no doubt.

So, what exactly triggers this menopausal memory mayhem?

At the heart of the matter lies the “darn hormones”, specifically estrogen and progesterone, whose fluctuations during menopause can wreak havoc on our brain function.

Additionally, stress hormones like cortisol can further exacerbate the brain fog, turning simple tasks into what seems like huge feats of memory recall.

By recognizing the role of these hormonal shifts and stress that are contributing to menopausal forgetfulness, we can begin to understand the implications of declining estrogen on our brain health, and then reclaim control.

Now that we’ve shed light on the causes, let’s explore four actionable steps to support our brain health and reduce overwhelm during menopause:

1. Prioritize Self-Care: Carve out time for activities that nurture your physical, emotional, and mental well-being, whether it’s practicing mindfulness, engaging in gentle exercise, or indulging in moments of self-reflection.
2. Hormone Balancing: Work with a healthcare practitioner to explore hormone replacement therapy or natural remedies that can help stabilize hormone levels and alleviate cognitive symptoms.
3. Stress Management: Incorporate stress-relieving techniques such as deep breathing exercises, meditation, or yoga into your daily routine to mitigate the impact of cortisol on cognitive function.
4. Brain-Boosting Nutrition: Fuel your brain with nutrient-dense foods rich in omega-3 fatty acids, antioxidants, and vitamins that support cognitive function, such as fatty fish, leafy greens, berries, and nuts.

As we navigate the twists and turns of menopausal forgetfulness, let us remember that we are not defined by our memory lapses but rather empowered by our resilience and determination to thrive in spite of them.

By understanding the underlying causes and implementing targeted strategies to support our brain health, we can emerge from the menopausal memory maze with clarity, confidence, and a renewed sense of vitality.

While we recognize the month of May as Women’s Health Month, let’s embrace this journey with open hearts and curious minds, knowing that with each step forward, we are one step closer to flourishing in our menopause years and beyond.

Insights from a Menopause Health Coach 

As a holistic and functional menopause health coach dedicated to empowering women through this transformative phase of life, I encounter numerous misconceptions and myths surrounding menopause – from my research as well as from day-to-day conversations with menopausal women in my circle

I believe it’s essential to debunk these falsehoods to ensure women receive the support and guidance they deserve. 

I want to address five of the most common myths about menopause:

Myth #1: Once you’re in menopause, it’s all doom and gloom.

Contrary to popular belief, menopause can be a time of liberation and vitality for many women. Instead of viewing it as a downhill journey, it can be the beginning of a new chapter filled with opportunities for personal growth, improved health, and pursuing long-held dreams.

Myth #2: Menopause starts around age 50.

While the average age of menopause in the USA is 51, the onset of menopause varies greatly among women. Some may experience symptoms as early as their mid-30s, while others may not enter menopause until their early 60s. It’s essential to recognize that every woman’s journey through menopause is unique and not strictly bound by age.

Myth #3: Weight gain and belly fat in menopause are inevitable.

The notion that weight gain and a slowing metabolism are unavoidable during menopause is outdated. In reality, adopting a holistic approach to health, including nutritious eating habits and appropriate exercise and movement, having a solid sleep routine, and paying attention to daily life stressors, can really help maintain a healthy weight and metabolism. These are all essential needle movers if we want to see results.

Myth #4: Hormone therapy is “dangerous.”

Despite past misconceptions stemming from the 2002 Women’s Health Initiative Study, hormone therapy, including bioidentical hormone therapy, can be safe and effective for managing menopausal symptoms. It’s crucial to conduct your own thorough research and consult with your healthcare provider and other healthcare professionals like those who specialize in hormone therapy to determine the best course of action for your individual needs.

Myth #5: Menopause symptoms can only be managed by prescription meds.

While prescription medications may provide relief for some menopausal symptoms, they are not the only option. Incorporating healthy lifestyle habits such as regular exercise, stress management techniques, and dietary modifications can significantly alleviate symptoms and improve overall well-being.

Dispelling these myths is essential for empowering women to take control of their menopause journey. 

By fostering open conversations with healthcare providers, conducting independent research, and embracing holistic approaches to health, women can navigate menopause with confidence and ease.

I always remind my clients that they are the CEO and boss of their own health.  

Let’s bust through the myths surrounding menopause once and for all and embrace the possibilities of this empowering journey.