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 transitional phase.
Key Takeaways
- Understanding metabolic flexibility and its importance.
- Identifying reasons for declining metabolic health.
- Testing methods for assessing metabolism.
- Nutritional strategies to support metabolic health.
- Key nutrients essential for metabolism.
- Practical tips for managing insulin resistance.
Understanding Metabolic Flexibility
Metabolic flexibility refers to the body's ability to switch between burning carbohydrates and fats for energy. In a healthy state, the body should primarily burn fat but can switch to carbohydrates during intense exercise. However, many people experience metabolic inflexibility, often due to insulin resistance, which affects their ability to utilize these energy sources effectively.
Why Is Your Metabolism Failing?
Insulin resistance is a growing epidemic, affecting a significant portion of the population. Factors contributing to this condition include:
- Poor diet, particularly high in ultra-processed foods.
- Sedentary lifestyle.
- Environmental toxins.
- Genetic predisposition.
Can You Test Your Metabolism?
Testing for metabolic health is crucial, yet many healthcare providers overlook it. Common tests include:
- Blood sugar levels.
- HbA1c (a measure of average blood sugar over time).
- Fasting insulin levels.
- Lipid profiles, including triglycerides and cholesterol levels.
The Science Behind Perimenopause Weight Gain
As women enter perimenopause, hormonal changes, particularly the decline in progesterone and estrogen, can lead to:
- Increased insulin resistance.
- Redistribution of body fat, often from hips to abdomen.
- Higher risk of developing metabolic syndrome.
Nutritional Approaches to Support Your Metabolic Health
To combat metabolic decline during perimenopause, consider these dietary strategies:
- Prioritize Protein: Aim for at least 20-30 grams of protein at breakfast to stabilize blood sugar and reduce hunger throughout the day.
- Limit Ultra-Processed Foods: These foods often contain hidden sugars and unhealthy fats that can disrupt metabolic health.
- Monitor Sugar Intake: Be mindful of added sugars in foods, especially in seemingly healthy options like flavored yogurts.
5 Nutrients Your Metabolism Needs
Dr. Briden emphasizes the importance of certain nutrients that are often lacking in modern diets:
- Choline: Supports liver function and metabolism.
- Inositol: Particularly beneficial for women with insulin resistance.
- Magnesium: Essential for energy production and metabolic processes.
- Taurine: Supports mitochondrial health and energy production.
- Glycine: Aids in calming the nervous system and supporting metabolic function.
Practical Strategies for Managing Insulin Resistance
To improve insulin sensitivity, consider these actionable steps:
- Incorporate Regular Exercise: Aim for a mix of strength training and cardiovascular activities.
- Establish a Healthy Sleep Routine: Prioritize quality sleep to support hormonal balance and metabolic health.
- Manage Stress: Engage in stress-reducing activities like yoga, meditation, or deep breathing exercises.
Conclusion
Understanding the connection between metabolism and hormonal changes during perimenopause is vital for women's health. By implementing dietary changes, prioritizing key nutrients, and adopting a holistic approach to health, women can support their metabolism and navigate this transitional phase with greater ease. Remember, metabolic health is not just about weight; it's about overall well-being and vitality.
For more insights and practical tips, check out Dr. Lara Briden's book, "Metabolism Repair for Women."
