Protein, Pillars & Menopause: Eating Well In Midlife With Nadine Dumas

Episode Summary
In this conversation, Nadine Dumas shares her extensive journey in the field of nutrition, focusing on the unique dietary needs of women, particularly during midlife and menopause. She discusses common nutritional mistakes, the importance of protein, and the paradox of women feeling they overeat when they are actually undernourished. In this conversation, Nadine Dumas discusses various aspects of nutrition, fasting, and health, particularly focusing on women's health during midlife. She emphasizes the importance of understanding hunger, the impact of cravings, and the need for a balanced approach to nutrition and exercise. Dumas also highlights the significance of the five pillars of health—sleep, stress, hormones, nutrition, and exercise—and how they interconnect. She shares insights on breaking free from diet culture and provides a transformative client story that illustrates the power of nutrition in midlife.

Takeaways

• Nadine has over 17 years of experience in nutrition.
• Many women in midlife under eat and over exercise.
• Protein intake is crucial for sustaining muscle during menopause.
• Women often misinterpret their nutritional needs, thinking they overeat when they undernourish.
• Blood sugar balance significantly affects mood and menopausal symptoms.
• Intermittent fasting should focus on not eating before bed for better sleep.
• Listening to clients' stories helps understand their relationship with food.
• Diet culture often misleads women about their eating habits.
• Fiber is essential for a balanced diet, especially in midlife.
• Gradual changes in diet are more sustainable than drastic ones. Circadian fasting aligns eating with natural energy cycles.
• Hunger should be viewed positively, as a signal from the body.
• Consistent eating can help manage cravings effectively.
• The five pillars of health must be considered together.
• Nutrition and exercise should complement each other for optimal results.
• Debunking diet culture is essential for midlife women.
• Sustainable changes are more effective than quick fixes.
• Sleep quality significantly impacts overall health and wellness.
• Food should not be categorized as good or bad.
• Midlife requires a more diligent approach to health and nutrition.

Chapters
00:00 Introduction and Setting the Stage

07:58 Common Nutritional Mistakes in Midlife

14:09 Understanding Nutritional Needs During Menopause

20:03 The Paradox of Overeating and Undernourishment

25:53 Blood Sugar Balance and Menopausal Symptoms

32:03 Intermittent Fasting in Midlife

39:34 Nutrition and Exercise Synergy

44:38 Client Transformation Stories

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Resources & Mentions: 

• Website (www.thembnmethod.com & www.nadinedumas.com)

• Follow Nadine on Instagram (@nadinedumas) 

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