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 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 high-intensity activities. 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?
Several factors contribute to declining metabolic health, especially in women during perimenopause. The drop in progesterone can lead to increased insulin resistance and destabilization of thyroid function. This hormonal shift can trigger various metabolic issues, including weight gain and fatigue.
Testing Your Metabolism
Testing for metabolic health is crucial, yet many healthcare providers overlook insulin resistance. Standard blood sugar tests may not reveal underlying issues. Key indicators of insulin resistance include:
- High hunger levels: Persistent hunger 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 levels: These can indicate worsening metabolic health.
The Science Behind Perimenopause Weight Gain
As women enter their 40s, hormonal changes lead to a redistribution of body fat, often resulting in increased visceral fat. This shift is linked to lower estrogen levels, which normally help protect against insulin resistance. Understanding these changes can empower women to take proactive steps in managing their health.
Nutritional Approaches to Support Metabolic Health
Diet plays a crucial role in managing metabolic health. Here are some 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.
Five 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: Beneficial for insulin sensitivity, especially in women with PCOS.
- 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 combat insulin resistance, consider these practical tips:
- Focus on Whole Foods: Cooking at home can help you avoid hidden sugars and unhealthy fats.
- Stay Active: Regular physical activity can improve insulin sensitivity and overall metabolic health.
- Get Enough Sleep: Prioritize sleep to support hormonal balance and metabolic function.
Conclusion
Understanding the changes that occur during perimenopause and their impact on metabolism is crucial for women. By focusing on nutrition, testing, and lifestyle changes, it's possible to improve metabolic health and navigate this transition more effectively. Remember, insulin resistance is reversible, and taking proactive steps can lead to better health outcomes.
Dr. Lara Briden's insights provide a roadmap for women looking to enhance their metabolic health during perimenopause. For more information, check out her book "Metabolism Repair for Women" and explore the resources available through Rupa Health.
