Do This Before Bed & Burn The Belly Fat - How To Lose Weight After 40 | Dr. Mindy Pelz
Dr Rangan Chatterjee・2 minutes read
Understanding hormonal changes in women, especially declining estrogen levels in their 40s, is crucial for weight management. Strategies focusing on hormone balance, sleep improvement, and aligning with natural light patterns can support overall well-being and weight loss efforts effectively.
Insights
- Hormonal changes, especially the decline in estrogen levels in women in their early 40s, can lead to increased insulin resistance and weight gain, necessitating dietary adjustments.
- Sleep quality and hormonal balance are closely linked, with strategies like aligning with the Circadian rhythm and using weighted blankets crucial for improving sleep and overall well-being, particularly for perimenopausal and menopausal women.
- Understanding and respecting women's biological cycles, including tailored exercise routines and self-care practices, are essential for optimizing health, productivity, and relationships while empowering women to prioritize their well-being.
- Lifestyle factors like fasting, balancing glucose levels, supporting the microbiome, and detoxifying the body play a significant role in hormone health for women over 40, emphasizing the importance of personalized approaches and ancient healing strategies.
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Recent questions
How do hormonal changes affect weight gain?
Hormonal changes, especially declining estrogen levels in women in their early 40s, can lead to increased insulin resistance. This resistance hinders glucose transport into cells, promoting fat storage. Metabolism remains stable between ages 20 and 60, but factors like stress and visceral fat can impact weight gain. Tailoring weight loss strategies to focus on hormonal balance rather than traditional methods like calorie restriction is crucial for managing weight effectively.
What are the impacts of hormonal imbalances on sleep?
Hormonal imbalances, often due to insufficient sleep, can hinder weight loss efforts and overall health. Aligning with the Circadian rhythm, exposure to natural light, and timing meals appropriately can improve sleep quality. Specific strategies for perimenopausal and menopausal women, such as keeping the room cool and using weighted blankets, can enhance sleep quality and overall well-being. Weighted blankets can activate the parasympathetic nervous system, aiding in better sleep.
How can women optimize exercise based on hormonal phases?
Women can tailor exercise routines to their menstrual cycle, with different types of workouts recommended for each phase. Adjusting exercise intensity based on hormonal phases, such as pushing harder in the first 10 days and easing up in the manifestation phase, can optimize benefits. Structuring workouts during ovulation, when testosterone peaks, can enhance muscle growth and insulin sensitivity. Following a 30-day or weekly workout plan can cover all hormonal aspects for postmenopausal women.
What lifestyle changes can help manage hormonal fluctuations?
Lifestyle changes like fasting, varying food intake, balancing glucose levels, supporting the microbiome, and detoxifying the body are essential for managing hormonal fluctuations. Fasting and varying food intake can help with menopausal weight gain, while balancing glucose levels throughout the menstrual cycle is vital for hormone health. Supporting the microbiome with probiotic and prebiotic foods aids in hormone breakdown, and detoxifying the body from toxins supports overall well-being.
How can fasting benefit women over 40?
Fasting can benefit women over 40 by triggering a switch to the fat-burning ketogenic energy system after 8 to 12 hours without food intake. Benefits include reduced inflammation, balanced metabolic markers, and improved overall health. Gradually introducing fasting can lead to increased energy and adrenal healing for individuals with adrenal fatigue. Tailored fasting schedules can potentially improve athletic performance and muscle building for female athletes.
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