In a recent episode of The Root Cause Medicine Podcast, Dr. Carrie Jones and Dr. Lara Briden explored the intricate relationship between metabolism and women's health during perimenopause. They discussed how hormonal changes impact metabolic flexibility and offered practical strategies to support metabolic health during this transition.

Key Takeaways

• Understanding metabolic flexibility versus inflexibility.
• Identifying reasons for declining metabolic health.
• Testing methods for assessing metabolism.
• The science behind weight gain during perimenopause.
• Nutritional strategies to enhance metabolic health.
• Five essential nutrients for metabolism.
• Practical tips for managing insulin resistance.

Understanding Metabolic Flexibility

Metabolic flexibility is all about how our bodies use energy. Ideally, we should be able to burn fat as our primary fuel source and switch to carbohydrates when needed, like during intense exercise. However, many people face insulin resistance, which disrupts this balance. This condition is becoming increasingly common, even among teenagers, leading to a modern epidemic of metabolic dysfunction.

Why Is Your Metabolism Failing?

Several factors contribute to declining metabolic health, especially in women during perimenopause. As progesterone levels drop, women may experience increased insulin resistance and destabilized thyroid function. This hormonal shift can trigger various health issues, including weight gain and fatigue.

Testing Your Metabolism

Testing for metabolic health is crucial, yet many doctors overlook insulin resistance. Standard blood sugar tests may not reveal underlying issues. Key indicators of insulin resistance include:

• High hunger levels: Constantly feeling hungry can signal metabolic dysfunction.
• Visceral fat: This type of fat, located around the abdomen, is a significant risk factor for metabolic issues.
• High blood pressure and cholesterol: These can also indicate insulin resistance.

The Impact of Perimenopause on Women’s Bodies

During perimenopause, women often experience a shift in body fat distribution, leading to increased visceral fat. This change is linked to hormonal fluctuations, particularly the drop in estrogen, which normally helps protect against insulin resistance. As estrogen levels decline, women may find it harder to maintain their weight and overall metabolic health.

Nutritional Approaches to Support Metabolic Health

To combat these changes, Dr. Briden emphasizes the importance of nutrition. Here are some strategies:

1. Prioritize Protein: Aim for at least 20-30 grams of protein at breakfast to stabilize blood sugar and reduce hunger throughout the day.
2. Limit Ultra-Processed Foods: These foods often contain hidden sugars and unhealthy fats that can disrupt metabolism.
3. Monitor Sugar Intake: Be mindful of added sugars in foods, especially in seemingly healthy options like flavored yogurts.

Five Nutrients Your Metabolism Needs

Dr. Briden highlights five essential nutrients that are often lacking in modern diets:

• Choline: Supports liver function and metabolism.
• Inositol: Particularly beneficial for women with insulin resistance.
• Magnesium: Vital for energy production and metabolic health.
• Taurine: Supports mitochondrial function.
• Glycine: Aids in calming the nervous system and supporting liver health.

Practical Strategies for Managing Insulin Resistance

Managing insulin resistance involves a holistic approach:

• Focus on Gut Health: A healthy gut microbiome can significantly impact metabolic health.
• Establish a Routine: Prioritize sleep and circadian rhythms to support overall health.
• Stay Active: Regular physical activity helps improve insulin sensitivity and metabolic flexibility.

Conclusion

Understanding the connection between metabolism and hormonal changes during perimenopause is crucial for women. By focusing on nutrition, testing, and lifestyle changes, it's possible to improve metabolic health and navigate this transition more smoothly. Remember, insulin resistance is reversible, and with the right strategies, you can take control of your health during this time of change.