Insatiable with Ali Shapiro, MSOD, CHHC

258. Over 40? What Works Now: Perimenopause and Menopause Food and Exercise 101

May 31, 2023 Ali Shapiro, MS, CHHC Season 13 Episode 9
Insatiable with Ali Shapiro, MSOD, CHHC
258. Over 40? What Works Now: Perimenopause and Menopause Food and Exercise 101
Show Notes

Part of what’s been hard for me the last three years was I didn’t understand how drastically the hormonal shifts that start for women around 35 and accelerate in our mid-40s affects ALL THE THINGS.

And I’m someone who knows that our physiology and psychology are in a constant feedback loop. 

Yet because perimenopause and menopause are women's health issues, they don’t get the attention they deserve. Nor do doctor’s really understand them all that well (the horror stories I hear from clients 😮‍💨).

I’m doing my part to change that with this special Insatiable episode. I’m sharing the major nutrition and exercise realities I wish I knew about perimenopause and menopause. 

I had to learn about them through a lot of suffering with plantar fasciitis, insomnia, irritation/anger/rage, and grappling with significant weight gain that felt like it came out of nowhere.
 While some menopause symptoms are inevitable, there's also a lot you can do to reduce and better manage symptoms through this profound threshold and beyond.


In this podcast, I discuss:

  • How decreases in estrogen, progesterone, and testosterone affect your nutrition and exercise needs and why what worked before 40 often backfires now (and what I did to lose 20 pounds).
  • The 2 key nutrition shifts I needed to make and why adding more of these foods in is more important than ever for your health and weight
  • Why women need carbs at this stage (especially at night), a starting point of how many carbs you need, and the best time to eats something sweet if you’re struggling with sleep
  • Why Intermittent Fasting (IF) often backfires and things to consider if you want to experiment with IF (and how eating a snack before bed actually helped my insomnia for a year!)
  • The biggest exercise shift I made to support my health, weight, and peace of mind
  • The simple lifestyle shift I didn’t know I needed to support my insomnia


Episode Links

Free Health Coaching Disruption Hour for Rebel Practitioners

Free Truce with Food community gatherings

Truce Coaching Certification

On Our Best Behavior by Elise Loehnen

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