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Understanding Hormonal Changes in Midlife

Impact of Hormones on Health

Estrogen and progesterone are key players in our overall well-being. They influence how we feel, how we sleep, how we burn fat, and so much more. When these hormone levels start to fluctuate, especially during perimenopause and menopause, it can throw everything out of balance.

The Role of Insulin and Leptin

Insulin Resistance and Its Effects

You’ve probably heard a lot about insulin resistance lately. Insulin is our fat storage hormone. When our estrogen levels drop, it can cause our insulin levels to fluctuate, which can lead to insulin resistance. This is when our bodies don't use insulin efficiently, leading to fat storage and increased risk of pre-diabetes and diabetes.

Leptin and Appetite Regulation

Leptin is another important hormone. It lives in our fat cells and sends signals to our brain that tell us when we're full. When leptin signaling is...

https://www.purple-planet.com/ 

Apple Podcast - Spotify

Let’s dive into something we know too well - how to deal with those extra pounds in our midlife journey.

Today, we're walking through all the Trim Healthy Mama plan components and how to follow it when you are in menopause. So, grab a cozy spot, and let's chat about how to make those midlife pounds say their goodbyes.

Making Friends with Trim Healthy

The Big Idea: Food Tag Teams for Weight Loss Magic

Trim Healthy is a great place to start at this stage in the game because it’s all about regulating certain fat-burning hormones so you can jump-start your weight loss. 

Following the Trim Healthy plan gives your body the micro and macronutrients needed to support your hormones, brain, and blood sugar. 

So let’s dive into Trim Healthy as your whole food approach to eating that eliminates sugar and white flour. This plan utilizes separating fats and healthy carbs, not in a low-...

https://www.purple-planet.com/ 

Apple Podcast - Spotify

What foods do we need to eat to support hormones in midlife?

Great question. But first, let's clear the air: certain foods and supplements can help SUPPORT your body during hormonal changes but not balance them. You won't be able to increase your hormone levels with these foods, but you can find symptom relief and increase your weight loss potential.

The only way to bring your hormones back would be with bio-identical hormones, which we will talk about another time.

1. Unmask the Culprits: Processed Foods and Inflammatory Oils

[Avoid the Junk]

Midlife throws its curveballs, and one sneaky culprit is the temptation of processed foods. From tortilla chips to Oreos, these so-called 'non-food' items can seriously mess with your hormones. Processed foods wreak havoc on your overall health and blood sugar levels; they offer no nutritional value.

Choose wisely among on-plan oils such as olive,...

Trim Healthy Mama is not about obsessing or number counting. But having a few guidelines can help you bring your eating into balance. This can be especially important if you have gotten confused with all the chatter around about what you “should” and “should not” eat.

Your body craves balance. Blood sugar balance, fat balance, and carb balance.

With Trim Healthy Mama, you will bring your body into a place of healing and balance so it can release fat. You do this by cycling your fuels. Choosing a fat focus fuel (S-Satisfying) means you add healthy fats to your protein-focused meal but keep your carbs very low. A carb-focused meal (E-Energizing) is focused on a lean protein with added healthy carbs. Both meals should include good amounts of non-starchy veggies. Read here for a refresher on your fat & carb number guidelines.

Let’s take a look now at the Fuel Pull meal (FP). This meal will be centered around lean protein ...

You can learn a lot about what you are putting into your body by simply taking a moment to read the labels on packages. 

Let’s get super clear on what you are looking for when you read those labels. <<Click for a helpful guide

When you are putting together an S (Satisfying) meal, you will be focusing on fats anchored by protein but limiting carbs. Your carb count should not exceed 10 grams for an S meal. You will not count the carbs in non-starchy vegetables, those are freebies!

For an E (Energizing) meal, your focus is to anchor your lean protein with healthy carbs. You may include starchier vegetables and will keep your carb amount 45 grams or less. Watch your fat amounts with this meal and keep the fat amount 5 grams or less.

If you find that a regular E meal is a bit more carbs than your body likes, feel free to rotate out with a pulled-back E meal. Take your carb amount down to 12 grams instead of 45 grams. 

Have you ever wondered if fat plays a role in your weight loss journey? If so, what kind and how much? Or does that even matter:)

Let’s take a look at the S fuel, the SATISFYING fuel.

Fats are satisfying. When you eat fatty food or a fatty meal, you're usually satisfied for a good long time. 

The S(atisfying) meal includes protein plus fat. 

How much protein should you be eating? Normally, you can look at the size of your palm. And that's about how much protein you need. At each meal. You’re looking anywhere from 15 - 30 grams of protein. Anchor all of your meals and snacks with some type of protein to help keep your blood sugar stable.

The S(atisfying) meal is protein PLUS non starchy veggies PLUS fat.

Non Starchy veggies are the vegetables that don't have a lot of starch in them. They're not carb heavy at all. Look at broccoli and summer squash. Check out cauliflower and Romaine lettuce. 

Now...