As women navigate the winding path of perimenopause and enter the world of menopause, a whole gamut of changes start to occur within their bodies. These changes are mostly driven by shifts in hormone levels, most notably, the decline in estrogen. One area of our health that takes a significant hit during this time is weight management. It’s as if an internal switch has been flicked, and suddenly, maintaining a steady weight becomes a challenge. Who’s body is this? When did these jeans get too small? 

 But why does this happen? And is there anything we can do about it?

 

Estrogen, Appetite, and Weight

Estrogen, one of the primary female sex hormones, performs numerous functions beyond its role in reproductive health. It is intricately linked with our metabolic health, affecting how our cells convert glucose into energy.

During the perimenopausal transition, estrogen levels decline, leading to what we could call a “temporary energy crisis”. Our cells find it harder to convert glucose into energy, which can trigger increased appetite, hot flashes, and night sweats. The latter can disrupt sleep, which can then further exacerbate these symptoms. This combination of physical discomfort and heightened appetite often leads to overeating or binge eating, contributing to weight gain.

 

The Glucose-Ketone Transition

As estrogen levels decrease, our bodies need to adapt to this new metabolic environment. The hormone estradiol, a form of estrogen, usually increases glucose sensitivity by enhancing the ability of mitochondria (the powerhouses of our cells) to turn glucose into energy.

With the decline in estrogen levels, our cells have to switch from burning glucose to burning ketones. This switch requires a certain degree of “metabolic flexibility”. If the brain can adapt to a higher ketone state, the symptoms should be temporary. However, if the body cannot adapt due to whole-body insulin resistance, this can potentially lead to more serious conditions such as dementia.

What Are Ketones?

Ketones are produced in the liver from the breakdown of fats. This production occurs in the absence of glucose, which comes from sugars and carbohydrates. This process can occur overnight, during fasting, or when we eat meals that are primarily made up of proteins and fats, without adding more than 5 grams of carbohydrates.

 

Embracing Metabolic Flexibility for a Healthier Perimenopause

Metabolic flexibility is your body’s ability to switch between using glucose or ketones as a fuel source. This flexibility is essential, especially during the perimenopause transition, as it allows your body to adapt to changing hormone levels and efficiently use available energy sources.

When your body can seamlessly shift from glucose to ketones, you can experience fewer menopausal symptoms, improved energy levels, and better weight management. Here are some strategies that can enhance your metabolic flexibility:

Dietary Approaches

The foods we consume play a crucial role in how our bodies metabolize energy. Specific types of diets can enhance metabolic flexibility by optimizing your body’s ability to switch between glucose and ketones.

Low-Carbohydrate, High-Fat Diets (LCHF)

These diets, such as the ketogenic diet, are designed to shift your body’s primary fuel source from glucose to ketones. By reducing carbohydrate intake and increasing healthy fats, you can stimulate your liver to produce ketones more efficiently, promoting metabolic flexibility.

Mediterranean Diet

This diet emphasizes fruits, vegetables, whole grains, legumes, and healthy fats, like olive oil and fatty fish. It’s rich in nutrients that support metabolic health and can enhance insulin sensitivity, a crucial aspect of metabolic flexibility.

 

Fasting

Intermittent fasting, whether it’s time-restricted eating or alternate-day fasting, gives your body a break from processing food. This pause allows your body to deplete its glucose stores and start producing and using ketones, increasing metabolic flexibility.

 

Resistance Training

Physical activity, especially resistance or strength training, can boost your metabolic flexibility by enhancing insulin sensitivity and promoting muscle growth. Having more muscle mass means your body can store more glucose, thus reducing the likelihood of insulin resistance.

 

Lifestyle Steps

Implementing simple lifestyle changes can also greatly enhance your metabolic flexibility.

Adequate Sleep

Sleep deprivation can lead to insulin resistance, impairing your metabolic flexibility. Aim for 7-9 hours of quality sleep per night.

Stress Management

Chronic stress can negatively impact your metabolic health, including your body’s ability to switch between fuel sources. Regular mindfulness practices, like yoga or meditation, can help manage stress levels.

Empower your journey through perimenopause by improving your metabolic flexibility. Our group program integrates these dietary, physical activity, and lifestyle approaches, providing a comprehensive plan to help you navigate this transition with grace and strength.

Why wait? Book a discovery call with us today. It’s time to take control of your health and embrace a brighter, leaner, and more energetic you during perimenopause and beyond.

 

Your Path to a Healthy Perimenopause

Understanding these complex processes is the first step towards taking control of your health during perimenopause and beyond. There are ways to navigate these changes and manage the symptoms effectively.

The transition into menopause should not equate to giving up on your health goals. This is a time for empowerment, for harnessing the change and using it to propel yourself into a phase of increased longevity, youthful skin, solid energy, a fiercely sharp brain, and a lean body.

Our group program is designed specifically for women in perimenopause who want to ‘reverse-age’. Our scientifically-backed strategies will help you adapt to the hormonal changes, improve your metabolic flexibility, and help you avoid weight gain. Better yet, we understand that your body is not identical to the next woman’s body and metabolism, and we utilize state of the art lab testing to personalize your protocol for longevity optimization and reclaiming your body, energy, mind, and beautiful skin. 

I encourage you to take this journey with us. Book a discovery call today, and let’s work together to not just weather the menopausal transition, but to thrive through it. Embrace this change as an opportunity to become the best version of yourself. Because you deserve nothing less.