Episode 8 - Weight Gain and Water Retention

Episode: Weight Gain and Water Retention During Menopause

In this episode, we discuss the common issues of weight gain and water retention during menopause. We explore how hormonal changes, such as the decline in estrogen, progesterone, and testosterone, slow down metabolism, shift fat distribution, and increase hunger. Additionally, we explain the role of insulin, leptin, and ghrelin in appetite regulation and how insulin resistance can lead to fat accumulation. Learn how targeted nutrition, exercise, and stress management can help counter these processes.

Photographer:
https://melpomeni.de/

Forum:
https://www.hormontherapie-wechseljahre.de/

Glycemic Index:
https://www.clevelandheartlab.com/wp-content/uploads/2021/03/Quest-CHL-Glycemic-Index.pdf

General Information:
https://zoe.com/learn/category/life-stages/menopause
https://www.drnorthrup.com/
https://www.wechselweise.net/

Sleep hygiene:
https://www.eaze.de/

Protein:
https://www.sunday.de/vegan-protein-3k-cacao-santo-domingo-pulver.html
https://www.niche-beauty.com/de-de/produkte/welleco-nourishing-plant-protein-refill/436-005

Tests:
https://www.verisana.de/shop/darmflora-test/
https://www.medivere.de/shop/Alle/Stressprofil-plus.html?listtype=search&searchparam=cortisol

Transcript

[00:00:00] Embrace the change a menopause journey.

Hello and welcome to another episode of my podcast. Before I start today, I want to take the opportunity to thank a really dear acquaintance of mine, Melpomene. Dear Melpo, thank you so much for referring me to your doctor and for the wonderful conversation we had earlier this year. That's how this wonderful journey began for me and it led me to the decision to help other women.

Through the doctor you referred to me, I am now symptom free and I feel fantastic. So, thank you. By the way, Melpo is a very gifted doctor. photographer. All the photos of me on social media were taken by her. So check out her [00:01:00] website, www. melpomene. de. I'll add it to the show notes as well. Alrighty, today we're going to discuss a topic that affects many women during menopause, weight gain.

retention and fibroids. Well, many of us keep asking ourselves, why am I not losing weight? Even though I'm doing everything right, perhaps you're eating healthily, you're exercising regularly and yet the scale just won't budge. Worse. It even increases the answer. The answer to this could lie in our hormones during menopause.

Hormonal imbalances are common and they can significantly impact our weight. our well being, and even our overall health. That's why today we're going to take a closer look at which hormones play a role in weight gain and what we can do to help our bodies regain balance. So what you'll learn today, first, which hormones are involved in body weight, then how a hormonal imbalance can affect your [00:02:00] weight, why stress hormones and weight gain are closely linked, How progesterone deficiency and estrogen dominance affect your weight and what the first steps are if you're struggling with weight due to a hormonal imbalance.

Well, like I said, many of you ask yourselves, why am I not losing weight, especially during menopause? The body can undergo significant changes. Let's first talk about the different hormones. involved. For example, the sex hormones or steroid hormones, the most popular that we know, estradiol, progesterone, and testosterone, but also insulin, cortisol, ghrelin, and leptin are involved.

Well, during menopause, when hormone production changes, these hormones often get out of balance as well. A particularly important factor is the stress hormone cortisol, which is released in greater amounts during chronic stress. And if you recall, It's more important to [00:03:00] survive than it is to be reproductive, so cortisol steals progesterone, causing even more chaos, especially when you have chronic stress.

And sex hormones like progesterone and estrogen also play a major role, especially when it comes to fat distribution and water retention. If you think of also, um, PMS, when you feel bloated and you're, you know, you're retaining water, this has to do with that, um, imbalance, that short imbalance during the month, um, of those two hormones, which then later.

becomes more permanent and, um, goes crazy. So that's, um, kind of compare it to that. In addition, the regulation of hunger, metabolism, and fat storage is heavily influenced by multiple hormones, particularly leptin, ghrelin, and insulin. During menopause, hormonal shifts, including declines in estrogen or a dominance, disrupt the delicate balance of these hormones, leading [00:04:00] to weight gain.

changes in fat distribution and metabolic issues. When conditions like the so called leptin resistance and or insulin resistance are present, these effects are then even further exacerbated. Okay, much research is still being carried out and it's far from over. The hormones ghrelin and leptin in particular were only discovered relatively recently.

So leptin was discovered in 1994 and ghrelin in 1999. And so it was found that the menopause effect The body's ability to control hunger and ity by influencing the key, key hormones, leptin, the so-called ity hormone, and graylin the hunger hormone. I always think of GH Graylin as gremlin. So those munchies are that wanna eat everything.

So when graylin is high, you're actually hungry. Um, now when estrogen decreases during [00:05:00] menopause, the brain's sensitivity to leptin diminishes, and this then can lead to a leptin resistance. Where leptin levels may remain high, but the brain no longer responds effectively, causing increased hunger and reduced energy expenditure.

Um, high leptin can also occur in, um, obese people because it's stored in fat. So, this can also lead then to a leptin resistance. That's why you might always feel hungry. Um. Ghrelin, on the other hand, which triggers hunger, may increase during menopause, further driving overeating. So this combination of heightened ghrelin and reduced leptin sensitivity creates a perfect storm for weight gain and fat accumulation, particularly in the abdominal area.

Insulin, another key hormone, helps regulate blood sugar levels by facilitating the uptake of glucose into cells for energy. [00:06:00] Insulin also plays a role in fat storage, as excess glucose is converted to fat when cells have enough energy. So, the insulin resistance occurs when the body's cells become less responsive to insulin, requiring higher levels of the hormone to manage blood sugar.

So if you continuously eat insulin, sugary foods, um, industry processed, um, foods like, um, carbohydrates, then your insulin will continuously spike and it will no longer open up the cells to metabolize this sugar. And this then often leads to even more, um, insulin production, so an increased insulin production because the pancreas is working even harder to compensate.

Over time, elevated insulin levels then contribute to weight gain. particularly in the form of abdominal fat, and it can lead to type 2 diabetes if it's left unchecked. [00:07:00] So how does this develop? How can insulin resistance develop? It gives, um, there are more possibilities. One is excess body fat, as I just mentioned.

So insulin resistance is often associated with excess fat, especially the so called visceral fat. This fat, um, is found around the internal organs. And this is particularly relevant for postmenopausal women who tend to gain fat in the abdominal area. Another reason could be chronic inflammation. So insulin resistance can also be fueled by chronic low grade inflammation, which is common in both obesity and menopause.

So you listeners, you probably have that joint pain, muscle pain. Um, those are small inflammations in your body. Um, then also, of course, like I just said, high sugar diets. So diets, high and refined carbohydrates and sugars can overload the body's ability to manage blood sugar. then contributing to spiked insulin and then of course to a [00:08:00] insulin resistance because the body is simply not responding to it anymore.

That means a leptin resistance and insulin resistance are closely linked, especially during and after menopause. Both conditions contribute to weight gain, increased appetite and reduced metabolism. And this creates a vicious cycle that is really difficult to break, but we can't break it. So just stay tuned.

Um, with the insulin resistance, the body struggles to use the glucose. efficiently, which means which we either, um, eat, um, or have in our body. This leads to elevated insulin levels that promote fat storage, particularly in the abdomen. This excess fat in turn raises then the leptin levels, like I said, because leptin is stored in fat.

which then worsens the leptin resistance as the [00:09:00] brain becomes desensitized to the high leptin concentration. The result is persistent hunger even when fat stores are sufficient. Okay, so this is the vicious cycle. Then, leptin resistance prevents the brain from registering fullness. While insulin resistance contributes to metabolic dysregulations.

These combined effects make it difficult to control food intake as the brain is now receiving, not, sorry, not receiving proper signals to stop eating. What also happens is that both leptin resistance and insulin resistance slow down our metabolism. When the body is resistant to insulin, it becomes less efficient at burning fat for energy.

Simultaneously, leptin resistance leads to the body conserving energy, further reducing the metabolic rate. During menopause, when metabolism naturally slows down due to hormonal [00:10:00] changes, this triple hit of insulin resistance, leptin resistance, and ghrelin increases makes it even harder to maintain or lose weight.

Wow. Alrighty. The combined impact of leptin and insulin resistance significantly raises, um, the risk of developing diabetes. Metabolic syndrome is a cluster of conditions that include high blood sugar, high blood pressure, abnormal cholesterol levels, and excess abdominal fat. Postmenopausal women are particularly at risk for this syndrome due to the changes in hormonal balance.

and fat distribution. But like I said, there's a lot we can do about this. What happens? Why is it so particular in menopause? Well, estrogen plays a protective role in maintaining insulin sensitivity. And as estrogen levels take a dip [00:11:00] during menopause, the body becomes more prone to insulin resistance.

This hormonal shift also makes leptin resistance more likely as leptin signaling pathways are disrupted.

So that's why it might be a good idea to have your hormones checked and possibly think of a hormone therapy. What also happens is that in menopause, um, it is, uh, menopause is associated with a shift from fat stored in the hips to and thighs to fat stored in the abdomen. Um, given the complex interplay between leptin resistance, insulin resistance, and the hormonal changes during menopause, managing these conditions require a holistic approach.

And this is where we can start doing something for our health and getting our weight gain or our weight loss under control. Let's start with dietary interventions. It's really important to [00:12:00] focus on a diet rich in whole foods. fiber, lean protein, and healthy fats. Avoid excessive refined carbohydrates and sugars, which help prevent insulin spikes and support more stable blood sugar levels.

Also think of your glycemic index or glycemic load. I've added a really nice PDF you can hang on your fridge, especially for you women or people listening, men, um, if you're in, um, into fasting, so you remember the first meal you take after your 16 hour fast is low in glycemic load, so your insulin won't spike.

Then also important is a anti inflammatory. inflammatory diet. So rich in fruits, vegetables, and omega 3 fatty acids, because this can reduce chronic inflammation improving both insulin and leptin sensitivity. So those can be anything from really good oils, fish oils, or, um, flax seed oils or flaxseed ground.

These are things that you can [00:13:00] consider, um, in your diet. Next would be exercise. Um, but I must say I started with the dietary, um, interventions because, uh, as we know of, or if you've heard of, abs are made in the kitchen. Of course, you can do your crunches all day long, but it depends on what you actually eat, um, which will help with your, uh, weight.

But exercise of course is also very important. I would say a regular aerobic exercise. It improves definitely the insulin sensitivity and it helps the body manage blood sugar more effectively and it also helps reduce your blood pressure and keep your heart and your lungs healthy. Just don't overdo it.

Um, in the past we thought about, you know, doing those really long runs but this um, is now figured out that it can actually cause more stress unless you're a really practiced marathon runner. Um, Do your aerobic exercise, but do it. depending on your level of fitness. Very important, and I would say most important, [00:14:00] is strength training because this builds lean muscle mass, which enhances the body's ability to burn calories and improves metabolic health.

Plus, muscles are important. for um, to support your bones. Um, it's also important to support, you know, your strength later in life when you get older. So really, really important. Do your strength training and do it properly. Get a trainer if you don't know how to start. Well, exercise or movement in general is important because it has a direct impact on improving leptin sensitivity, making it an essential part of managing the leptin resistance.

That means Taking the stairs instead of the elevator, um, you know, going for a walk more often during your lunch break instead of just sitting down and eating, maybe eat and then go for a walk. Or if your supermarket is not too far away, you know, taking your bicycle or taking a walk with a backpack and going, uh, doing your grocery shopping that way.

Very important as well, [00:15:00] um, and often underestimated is sleep and with that stress management. Because poor sleep and chronic stress can exacerbate insulin and leptin resistance. So prioritizing quality sleep and practicing stress reducing activities You know, things like mindfulness, yoga, or meditation can actually help balance hormone levels.

Plus, it is absolutely necessary to add a lazy day into your agenda. I recommend this because I know it's really hard. I mean some of you listeners might be thinking oh god What am I supposed to do? I'm working all day. I have, you know, the kids to take care of, then I, you know, go cook. Do I really need to start yoga?

Um, and um, Meditation? No, you don't. Um, just get your body moving and And think of that lazy day, really a day where you don't do anything. It's really filled with a void of doing nothing but reading, maybe sleeping, anything that makes you feel good. Drinking tea, going for a walk, or simply not doing anything.

Sitting in front of a window and [00:16:00] looking out, listening to the birds sing. Something that will really, um, make you comfortable and, uh, reduce your stress. Really, really important. Um, cause sleep and. Stress, well sleep is important and stress reduction is so important. What I also find important is hormone therapy.

I know a lot of listeners might not, you know, be a fan of hormones. It's always a possibility of starting with phytohormones or like I just mentioned a good sleep, exercise, and a good diet. But some of these things, you've been doing them and they still aren't working. It could really be that you might need to balance out your hormones.

I would just You know, give it a thought, consider it, because in some cases a hormone therapy might actually be, uh, the key to helping you lose weight, helping you sleep better, and actually improving your stress levels. In addition, um, it can [00:17:00] also improve your insulin sensitivity and helping with various other problems.

So if your symptoms are really strong, you might consider having that checked. The last I want to mention, I don't see it as important, but I do want to mention it more of a warning because there are of course medications and research being done around leptin and things you can take to reduce your hunger.

I'm not a fan of medication when it comes to reducing hunger, um, but then again, this is really new in research. Do your research on your own and find out if you want to go in that direction. Um, it's really up to you. This is nothing I personally promote. I just wanted to mention it because it is also a possibility.

Alrighty, so menopause, as we've just heard, triggers significant changes in the regulation of our hormones like leptin, ghrelin, and insulin. All of which contribute to appetite control, fat storage, and metabolism. The decline [00:18:00] in estrogen during menopause increases the risk of leptin resistance and insulin resistance.

Both of which exacerbate weight gain. particularly around the abdomen. These hormonal shifts combine with slower metabolism and increased hunger, create a challenging environment for our weight management. There you go. So a comprehensive approach involving diet, exercise and Sleep and possibly hormonal therapies can help manage these effects, support metabolic health and reduce the risk of obesity and related conditions like metabolic syndrome and type 2 diabetes.

Stress is a constant topic these days. We often don't even realize we're stressed because it has become the new normal. While chronic stress leads to an increased release of cortisol, which in turn triggers a series of effects that promote weight gain. And [00:19:00] as we also know, it's more important to survive than to be reproductive.

So cortisol also steals progesterone, which is really important for our hormonal balance. So it's really worth looking into, um, your cortisol levels if you're not sleeping. They're very, very good. test you can do at home, saliva test that, uh, check your cortisol levels during the entire day. This is important because your cortisol levels do increase and decrease during the day.

So in the morning they're high to get you out of bed, get you activated and they lower down to the evening. So you have time or, you know, enough rest to sleep, but cortisol never decreases completely. We need cortisol to live. It's really really important for us to survive, but I also mentioned it last episode is that some people take melatonin and this is the antagonist of cortisol and this can actually cause problems if your [00:20:00] cortisol level is already too low.

So that's why it's, I think it's really important before you start taking anything to enhance sleep. Like melatonin, have your cortisol levels checked, which definitely helps. Um, and it's also proven is progesterone, if you need progesterone, if you have a deficiency, because this will promote sleep as well.

But still, I, I recommend having your cortisol levels checked and I will add a really good test into the show notes. So. Cortisol. This ensures that glucose is released from the liver to provide more energy for the body. It's originally meant for our fight or flight. So you remember, um, that's how evolution brought us up is that when we are stressed or we have to fight against something or run, then our, um, our body releases more, um, for energy.

Well, what happens is, um, that today when we feel stressed, we often don't, you know, get up and run away. We actually stay where we are. Usually, in some cases, in front of our desk, [00:21:00] in a meeting, maybe online meeting, we have our chocolate munchies next to us, and maybe a cappuccino, and we've, we just realized, um, it's all overwhelming.

We have so many things to do. We have to listen to this meeting, and while we're doing that, we're eating. So, um, The energy that is provided for us to really fight or run. Well, it's not used up It would be actually be important when we notice that is if we could turn off the computer Put on our running shoes and get our body moving.

While this excess energy Then it's not used up and it ends up being stored as fat And most often than in the abdominal area. So since we cannot, you know, get up and stop a meeting. Well, maybe we could. We need to, on the other hand, try to reduce stress. I know it's not easy, but there are ways which we can do it.

So what happens now over time, cortisol also inhibits the insulin function, which [00:22:00] can lean to a so, lead to a so called insulin resistance. And this is another factor for weight gain. So the combination of high glucose levels and high insulin production cause the body to store sugar. In addition, the stress hormone also stimulates ghrelin, so you will eat and have the energy to fight or escape danger.

So, you're stressed, you are, you know, you need energy, so you're hungry. You notice that actually when you are stressed, you might tend to grab for more chocolate or chips than you would in other times. But the problem now is that this excess on energy is not used up. And then we gain weight. Another important point is the ratio of progesterone and estrogen.

So cortisol is produced from progesterone. And when stress is persistent, it can lead to a decrease in progesterone levels because cortisol is produced. It's still progesterone because like I just mentioned, it's more important to survive than it is to be reproductive. [00:23:00] This then results in a progesterone deficiency.

which then can turn, um, cause a estrogen dominance, which then also causes weight gain and other symptoms like insomnia, for example. Well, why is this problematic? Well, progesterone and estrogen are antagonists. in our fat metabolism. While progesterone supports fat burning, estrogen tends to promote fat storage.

It's also important. I mean, we need to store fat so we can have enough energy also to have a baby. And imbalance in favor of estrogen levels to increase fat accumulation, especially around the hips, butt, and thighs. Well, these are often precisely the areas where many women gain weight during menopause first, when the progesterone levels take a dip.

That's where we usually gain weight first. Um, and another issue that affects many women, is water retention and fibroids. [00:24:00] Again, progesterone deficiency plays a really central role here. So when estrogen dominates, it can cause water retention and because estrogen increases the permeability of blood vessels, allowing fibroids to form.

fluid to enter the tissues. This leads to swelling and bloated feeling, which can be very uncomfortable. Uh, you notice that also during your cycle. So PMS, when you feel bloated and you know, your, your feet feel fat, this is nothing you're imagining. It actually can occur and this then gets better when progesterone then comes back into, um, back onto the stage.

But, when progesterone doesn't come back onto the stage, um, a so called deficiency, uh, this can actually manifest through the formation of fibroids in the uterus. So this is often a sign of an imbalance in your hormones if you are starting, um, you know, to manifest fibroids. Fibroids are actually benign growths that [00:25:00] can indicate this hormonal balance.

Imbalance, they are another sign that the body is not in balance, but not only during menopause. These symptoms can actually occur with younger women suffering from hormonal imbalances. So if you, um, get the diagnosis that you have a fibroid, please find a doctor that will search your hormones and give you something other than a fibroid.

the pill, you might need to take progesterone for a while. This was actually my case. I should have received progesterone and possibly my fibroid would have not increased to the size it did, which led to a hysterectomy. Um, and as I mentioned in some earlier episodes, testing hormones during perimenopause can though be quite challenging because in Germany, these tests are often not covered by the health insurance because Well, it's obvious hormone levels can tend to fluctuate, or they can't tend, they do fluctuate too much during this phase, which makes it really hard to determine where you [00:26:00] are if you do a test.

But despite that, I still recommend getting your hormone levels tested if you're experiencing really severe symptoms like chronic insomnia or growing fibroid. Find a doctor that will listen and understand you. And I think in this particular case, it's important to do a blood test and a saliva test. And both tests are done to a certain time when you're cycling.

So, um, the levels then will show up, um, right or wrong if you need something. So please, please, please be really determined to find somebody to help you if you have really severe symptoms. Then later in menopause, when you don't have your, haven't had your period for a year, then of course these tests, become easier to determine.

Um, having said that, I would like to share my own experience after my hysterectomy. I was 45 when I had it done because in mainstream medicine, it's commonly said that after hysterectomy, you only need estradiol [00:27:00] and not progesterone. But in my case, my hormone tests show very high estradiol and extremely low progesterone.

If I had only received estradiol, as many doctors would have suggested, since I don't have a uterus. it could have been really detrimental. I didn't receive it then. I should have received it before the hysterectomy, but I am taking progesterone now, uh, for almost a little bit over three months. Um, I'll come to that in a second.

Well, my estradiol was already through the roof and my progesterone was then practically non existent. Now adding more estradiol without balancing it with progesterone could have made my symptoms worse. much worse, potentially increasing my risk for breast cancer, heart issues, and more. Luckily, thanks to Melpo, I found a doctor who recognized this imbalance and prescribed me solely progesterone.

So she did what she was actually not supposed to [00:28:00] do, um, give me progesterone and only progesterone. And after three months of progesterone treatment, my symptoms balanced out significantly. I actually felt better already the first week, actually the first evening when I took it. I, it was the first time I really fully slept after seven months.

Now, as I've entered postmenopause and my estradiol levels have started dropping, I receive additional estradiol, but in the lowest dose possible. Using an estradiol gel. So I've been taking progesterone solely for three months and now I recently added estradiol Because I had my hormones checked and it saw that my estradiol was Really really really low.

I still closely track my symptoms because as my body adjusted It responded by producing more of its own estradiol which caused breast tenderness for about five days. When I was taking the progesterone only A little bit after two weeks. I had really Sore breasts. I was used [00:29:00] to it. I mentioned this a couple of episodes ago.

Um, this is something I knew I had it all my life. It didn't scare me. But if you have a symptom that you don't know, and you're taking hormones, please call your doctor. For me, I knew it was going to go away and it did. So after five days, Everything was fine, um, and I'm doing great now, but I do plan to have another hormone check up in three months to see if I need to make any further adjustments.

So I'm going to be doing that for one year to go over three months and see how I'm doing, and I think after a year I should be fine and I can, you know, just balance out what I'm taking. The takeaway here is that understanding your own hormone levels is really, really crucial. Especially during a time when mainstream approaches may not address your specific needs.

Be clever about it. If you hear something you don't quite understand, get a second opinion. Like I said in my case with my hysterectomy, it would have been detrimental just to give me estradiol and luckily I found someone who understood that. [00:30:00] I can also recommend a very good forum where you can ask questions, um, and I'll add the link into the show notes because I do a lot of testing because I want to refer, you know, some good things that I find.

And with that, I tested several forums regarding my situation and all of them responded that I should not take progesterone, only estradiol. And that was it. No, nothing more, nothing less. It was just no, what are you doing? You shouldn't be taking progesterone. only estradiol. This was not only, um, unsatisfactory, but as in my case, I thought it was totally irresponsible.

Well, the expert in the, um, Wechseljahre forum reacted differently. He also initially wrote that taking progesterone in my case is not common, and he would not recommend it, but then he asked some really good follow up questions. The outcome was that I should start with progesterone, but then have my hormones [00:31:00] checked by my doctor again in three months, as I would likely need additional estradiol by then.

And that's exactly how it turned out. He also asked me if I was already taking vitamin D, Q10 and magnesium. And he reminded me to have my bone density checked. You know, pretty soon, by the way, my doctor also recommended that, but I just wanted to find a forum that I could genuinely, genuinely recommend to you.

And the expert there is Dr. Professor Bonnet. And like I said, I'll add it to the show notes. Obviously this forum is in German. Um, but some of you listeners I know are German speaking as well, you just like listening to English. Um, but for you that only speak English, there is something I always recommend to follow up on is check Christiane Northrup's site.

Um, I'll add her site again into the show notes. Okay, let's continue. We often talk about belly fat and think of the fat we can pinch, but belly fat is more complex [00:32:00] than that. There are two types of fat tissue in the abdominal area, the subcutaneous fat, so cutaneous is skin, so it's under the skin, and the visceral fat.

Subcutaneous fat is the fat directly beneath the skin, also known as the pinchable belly fat, your muffin top, your love handles. Well, this fat tissue stores energy. keeps your core warm and protects from, you know, internal impacts like bumps. While it not, it's not really appealing, it does still have positive qualities if kept in moderation.

Vistro fat on the other hand is very dangerous or more dangerous. It is located in the abdominal cavity surrounding our internal organs and can negatively affect our metabolism. It releases about 200 different substances, including inflammation promoting messengers and hormones that disrupt body functions.

Too much visceral fat is associated with [00:33:00] increased risk of cardiovascular disease, insulin resistance, inflammatory process, and high blood pressure. So really, really important here. The tricky thing is you don't see it. So even very slender people can have very, um, a very high amount of visceral fat. But There's hope, because the process that melts away body fat is called the so called lipolysis.

Free fatty acids are released from stored fat and transported through the blood to cells where they are metabolized. It's important to note, no amount of exercise can fully compensate for what you put into your body through your diet. The key to a balanced and slim waistline lies in the combination of diet and exercise.

Remember, abs are made in the kitchen. But here are some basic nutrition tips I want to start with, which you can follow and dig deeper. And if you have questions, you can always reach out to me. First of all, proteins. [00:34:00] Pack up on your proteins. Important for building muscle and keeping you full for longer.

Plant based proteins also provide essential micronutrients and fiber. So get those proteins on your plate every meal. What I also do, for example, if I go to the gym and I have a meeting right after, I will take a shake with me to the gym, which I can drink right after, but I don't recommend substituting your meals with a protein shake.

This is not what I'm saying, but I get that extra amount of protein after a really good weight training. And I'll add some really nice, um, sources of good. Vegan proteins, um, which are also delicious for people that aren't vegan, uh, I'll add those into the show notes. Then also important is fiber. They keep you full and it supports your gut function.

A healthy gut supports weight management. Really, really important. I'll get to that in a second as well. Then avoid sugar and simple carbohydrates because If you avoid them, it keeps your blood [00:35:00] sugar level stable. They significantly contribute, contribute to fat storage, especially through drinks like fruit juices.

You know, I remember growing up, we thought that those, um, bottled orange juice is so healthy. No, no, no, no. That's the worst thing you can do. So stick to tea and water every now and then really every now and then if you must have a glass of wine or maybe a beer, but it's really important to drink beverages that don't have any sugars at all.

Vegetables. At least 500 grams of vegetables per day to provide your body with vitamins and volume while keeping calories low. And remember, don't overcook your vegetables. Um, for some people eating raw vegetables can be difficult in the beginning, you know, eat slowly, chew and, um, yeah, find out what, what you like and what does you good.

And what's really important, and I know this one can be hard for a lot of people, is skip the snacking. Three balanced meals a day are enough to control hunger and keep your metabolism stable. [00:36:00] And that's why I mentioned that example after the gym. Um, sometimes if I don't do that, uh, I might have, you know, if I have to go to that meeting, I might get really hungry, and then, you know, eats just something, which is not good.

So I'll have that protein shake, which will keep me full and really, um, satisfied until I get to my lunch then, for example. In addition, the so called afterburn effect is also important for fat burning. So after intense training sessions, like a HIIT training or really good, uh, Your body requires a lot of energy to restore its functional system.

So if you remember when you do that really heavy weight training, your body has little micro inflammations, which it needs to heal and this happens afterwards. This is also the super compensation and this effect can last up to 48 hours. So when you exercise, make sure to increase your intensity. Your body will reward you with higher fat burning even when you're relaxing on the couch.

And if you do that, [00:37:00] Um, if you listeners that do workout, you know this, you did a really great workout, you shower and after the shower, it's like you're sweating bullets. All of a sudden it goes boom and it's everywhere. This is your body now responding. Your body is starting to heat up to burn even more fat.

And if you have this. After burn, after the shower, when you start sweating bullets, it's a really, really good sign. This shows your body is working. Your metabolism is up to speed. So, if you're trying to lose weight without success and suspect a hormonal imbalance, you should, first of all, consult a doctor to check your hormone levels.

But, there are also steps you can take, um, immediately. I will start again and repeat. First of all, reduce stress. Because stress is the main factor behind imbalance between progesterone and estrogen and with cortisol it can steal progesterone. So try to find ways to reduce your stress. Um, it can be anything that you like.

I know it's not easy to start [00:38:00] everything, but just something that, where you realize, okay, this does me good. Adjust your diet. I really prefer the Mediterranean diet. It isn't a diet per se, but inspired by the way people traditionally eat in the Mediterranean areas. So it contains plenty of fruits, vegetables, beans, nuts, seeds, whole grains, and unsaturated fats such as olive oil.

It also includes moderate amounts of dairy. eggs, fish and poultry, and there is then a limit amount of red meat and saturated fats such as butter. I personally love butter, but I always buy, um, biological butter. So make sure it's grass fed, um, and you know, don't overdo it, but it's also found in research that good butter is not as dangerous as we thought.

Just like I said, just don't overdo it. And make sure you're getting enough proteins and you check your glycemic load of your foods. I've added a really good chart. You can hang on your fridge. It's a [00:39:00] PDF. You can print it. And just hang it on your fridge so you know what foods have which glycemic load so your insulin doesn't spike.

Then exercise. Like I said, physical activity is crucial. So try to incorporate it. And it doesn't have to be no going running every day or doing weight lifting, but walk instead of taking the elevator and things like that. But really, really focus on strength training. This is so important. But excessive exercise can also increase stress level.

So it's really important to find your balance. Don't go crazy. Remember, it's your body. Listen to it and see what you need. Um, a, you know, elite athlete will do it, have a different training than somebody that is just beginning. Listen to your body and have enough time for regeneration because muscles burn fat.

They stabilize our bones and help maintain good testosterone levels, which are also important for our weight maintenance. Really, really important is a [00:40:00] good gut flora, a balance in your gut flora, because the gut microbiome is integral to our holistic health. After all, the trillions of bacteria known as the gut flora populating our intestines have the potential to preserve our health and improve actually even our mood.

Remember, the gut is actually our second brain. Research suggests that our gut bug, bugs play a vital role in a range of conditions including obesity, diabetes, irritable bowel syndrome, inflammatory bowel disease, depression, and cardiovascular disease. Scientists say a sign of a healthy gut flora is one that is teeming with a broad range of bacteria.

So a study published in February 2021 in nature metabolism. looked at the gut flora of more than 9, 000 people and found that healthy aging was associated with a diverse set of [00:41:00] bacteria, while a lack of bacterial diversity was observable in several conditions, including unhealthy aging. This is, um, characterized by rapid declines in cognition.

I want to quote somebody. These are microbes that premenopausal women have that help with the retention of estrogen. which seems to decline in post menopausal women, says Brandilyn Peterson Samuelson, Ph. D., an epidemiologist at Albert Einstein College of Medicine in the Bronx, New York, who researches the dietary and epidemiological environmental determinants of the human microbiome.

It could be that as the hormone estrogen goes down, the bacteria just has less to work with, she says. But we do [00:42:00] know that higher estrogen is associated with greater micro bio diversity, and that's good for women's general health. As the diversity decreases, we see increases in. increased risk of weight gain, as well as metabolic disease and cardiovascular disease.

A review published in June 2021 in the Journal of Clinical Medicine looked at 15 different studies and found that the female gut microbiome is linked to estrogen levels. And as estrogen goes down, the microbiome loses its diversity, increasing the risk of obesity and endometrial cancer. So, wow, but another often overlooked factor is sleep.

So we have our gut flora and now sleep. Study shows that poor or insufficient sleep leads to increased cortisol levels. which makes losing weight more difficult. So make sure you're getting [00:43:00] enough sleep and practice good sleep hygiene. Your body needs this rest to regenerate and restore hormonal balance.

Okay. You might be thinking, Oh yeah, you're funny. How am I supposed to sleep? It's not, it's simply not working. I lay down. Um, first of all, I can't fall asleep. And when I do fall asleep, I wake up a couple of times at night. And when I wake up, I can't fall back to sleep. So this is, um, I think really, This is one of the symptoms I find the most dangerous is insomnia.

Of course, um, things like risk of cancer, obviously, but I think when it comes to the symptoms that, um, well, yeah, insomnia could kill us eventually. I think it's really, really important that you sleep. Have your cortisol levels checked if you're not sleeping because, uh, you can buy melatonin over the counter in drugstores and you might not be needing melatonin because if you remember melatonin is the antagonist of cortisol and you could have a low level of cortisol and taking melatonin [00:44:00] could actually decrease this even more also causing insomnia so have that checked to get good sleep it could also be like in my case that it's a deficiency of progesterone find that out Sleep is important.

So here a good balance, like I said, in, um, in your hormone therapy can already do the trick. I am testing a new tool as well developed by a Berlin startup called Ease. The founder, Tim, had a really great idea that I'd like to share with you. For you living in Germany, by the way, Ease is subsidized by our health system.

I'll add this information to the show notes. So Ease is not about hormonal balances to enhance sleep. It's actually more psychological. It's a really cool tool. Um, check it out and I'll add it, like I said, to the show notes. So, to wrap things up, I'd like to quickly summarize the 10 main reasons why losing weight can be challenging.

First of all, hormonal imbalances. If [00:45:00] you feel something's going wrong, have them checked, um, and then follow the guidelines that I shared with you. Thyroid dysfunctions. We've also heard about that. A hypothyroidism or also Hashimoto can lead to, um, issues with, with weight. Then lack of physical activity or vice versa, too much exercise, which can cause stress.

Then an unhealthy diet. Think of your insulin spikes, your glycemic load, stress. Think of cortisol, psychological burdens. I know these are sometimes hard to, you know, um, diminish, especially if you might be caring for your parents or have other issues you need to deal with. This could be a problem, but maybe find help then to talk to somebody.

Lack of sleep, really, really important. Then genetic predispositions. This could be a cause but maybe if you do have that there's something you can do to [00:46:00] alleviate that a little bit. Then health conditions and medications. I know some people have to take medications but maybe you can find a good therapist that can compensate or supplement what you're taking with something homeopathic to balance that out.

And last but not least, definitely not least, is an unhealthy gut flora. I would actually have, personally, I would have my hormones checked and then make sure my gut is checked. There's a really good test as well, a stool test you can have done if you're in, you know, insecure, if your gut flora is healthy.

And, um, And if you don't want to do that, then taking, um, probiotics, pre and probiotics is also a very good start to have your gut flora back up to speed. So weight gain during menopause is often the result of a complex interaction of many factors, particularly hormonal balances, imbalances. Sorry about that.

Stress and the associated increase in cortisol play a major role. Progesterone deficiency. Estrogen dominance, but also the lack of [00:47:00] estrogen, lack of sleep and insufficient exercise can all contribute to weight gain. The goodness, good news is though, you can do something about it. So pay attention to a balanced diet, take regular time for yourself to reduce stress and engage in moderate physical activity.

All of these are important steps in helping your body regain a healthy balance. Listen to your body. It really sends you the signals you need to help it heal. And if you can't hear your body. Journal, journal, journal, write everything down every single day, especially if you're doing something different, like taking hormones or picking up a new exercise, write down your symptoms and be patient, because if you, for example, decide to take hormones, your body needs to adapt.

So don't expect a miracle within a week. Your body needs to get used to it. It could take three to four months for you to notice something. So don't give up here as either. Just make sure you tightly woven, have your checkups with your doctor to make sure you're still on the right track. [00:48:00] Um, yeah, I hope this episode has given you valuable insights and shows you that you are not alone on this journey.

If you have questions or you would like to share your own experiences, I'd love to hear from you. Thank you so much for listening. And if you enjoyed this episode, also feel free to share it with other women who might be experiencing similar challenges together. We can support each other and better understand what our bodies need during this phase of life.

See you next time and take good care.

And please always remember embrace your journey with love and understanding Daria.