Fasting, Feasting, and Fierce Living: A Menopausal Manifesto!

JAN 17, 2024

Hello Ladies!

This week's newsletter is packed with empowering insights to elevate your well-being:

🕒 BENEFITS OF INTERMITTENT FASTING FOR WOMEN IN PERIMENOPAUSE AND MENOPAUSE - Uncover the transformative advantages of intermittent fasting tailored for women navigating these pivotal life stages.🍲 HOW TO INCLUDE FERMENTED FOODS IN DAILY NUTRITION (VIDEO) - Dive into nutritionist Farzaneh Nasser's expert guidance on effortlessly incorporating gut-friendly fermented foods into your daily diet.🏋️‍♀️ LOW-IMPACT QUICK-TO-DO EXERCISE SUGGESTION - Discover a swift and effective workout, perfect for those of us spending extended hours in front of the screen. Let's keep our bodies moving!🌊 MICROPLASTIC POLLUTION FROM LAUNDRY - Gain valuable insights into the environmental impact of microplastics from our laundry. Learn practical steps to mitigate this pollution and contribute to a healthier planet.

The Power of Intermittent Fasting

Perimenopause and menopause usher in significant hormonal changes, prompting us to explore effective strategies for weight management, improved energy, and overall well-being. Intermittent fasting has gained attention as a promising lifestyle approach offering a spectrum of benefits during this transformative phase. I can recommend this method as part of my holistic approach to alleviate menopausal symptoms.

Benefits of intermittent fasting

Hormonal Balance

Promotes hormonal balance, particularly with insulin and leptin levels.

Enhances insulin sensitivity, reducing the risk of insulin resistance and associated complications, positively influencing weight and energy levels.

Weight Management:

Aids in weight management by regulating calorie intake and promoting fat loss.

Metabolic Health:

Enhances the body's ability to burn fat for energy.

Cognitive Benefits:

Reduces the risk of cognitive decline and promotes improved mental clarity and focus.

Cellular Repair and Longevity:

Triggers autophagy, promoting cellular repair and potential implications for longevity.

Examples of Intermittent Fasting Methods

 The 16/8 Method (Time-Restricted Eating)

Fasting for 16 hours daily with an 8-hour eating window.

Example: Eating from 12:00 pm to 8:00 pm.

 The 5:2 Diet (Modified Fasting)

Eating normally for five days and restricting calories to 500-600 on two non-consecutive days.

Example: Regular eating on Monday, Wednesday, Friday, and reduced calories on Tuesday and Thursday.

 Alternate-Day Fasting

Alternating between regular eating days and days of restricted calorie intake or fasting.

Example: Eating normally on Monday, minimal calories on Tuesday, and so on.

 Eat-Stop-Eat

24-hour fasting once or twice a week, refraining from dinner one day to dinner the next.

Example: Finishing dinner at 7:00 pm on Monday and fasting until 7:00 pm on Tuesday.

 The 12/12 Method (Beginner's Fasting)

A straightforward 12-hour fasting period followed by a 12-hour eating window.

Example: Finishing dinner by 8:00 pm and waiting until 8:00 am the next morning for breakfast.

Intermittent fasting emerges as a versatile and potentially beneficial lifestyle approach for women navigating perimenopause and menopause. Its impact on hormonal balance, weight management, metabolic health, cognitive function, and cellular repair make it a compelling strategy to consider. As with any dietary or lifestyle change, it's crucial for women to consult with healthcare professionals before embarking on an intermittent fasting journey, ensuring that it aligns with their individual health needs.

 For some more information on this interesting topic, please check out my blog under:

Give a little love to your…GUT!

Sex hormones and gut health are intertwined via the estrobolome—the microbial ecosystem crucial for supporting estrogen metabolism. An imbalance in the gut can disrupt this regulation, affecting circulating estrogen levels. Conversely, changes in estrogen levels, such as those during perimenopause, can also impact the gut microbiota.

Maintaining gut diversity may alleviate menopausal symptoms. Probiotics could be a safe option to restore gut microbiota functioning. Perimenopausal women can support their gut health by consuming plenty of fiber from a variety of veggies and fruits, as well as whole grains, legumes, nuts, seeds, and spices for diverse prebiotics, fiber, and other beneficial plant compounds.

In her video, nutritionist Farzaneh Nasser provides practical insights on seamlessly integrating gut-friendly fermented foods. These practices support a harmonious gut microbiome, contributing to balanced hormones and improved well-being during menopause.

This week, rather than a book review, I encourage you to read an insightful article from the Washington Post. Give the suggested low-impact workout a try—it's both quick and effective. This is especially beneficial if, like me, you spend too many hours sitting in front of your computer. Let's get moving, ladies!

In the unassuming hum of our daily lives, an often-overlooked ecological peril quietly unfolds within our laundry rooms. Microplastic pollution, a byproduct of washing synthetic fabrics, has emerged as a pervasive environmental challenge. Let us assume our role in this unfolding crisis and embrace our responsibility to safeguard our planet, our oceans, our rivers and lakes for future generations. In this article, we explore the subtle yet profound impact of microplastics and options for conscious clothing choices and eco-friendly laundering practices.

“Even if you never have the chance to see or touch the ocean, the ocean touches you with every breath you take, every drop of water you drink, every bite you consume. Everyone, everywhere is inextricably connected to and utterly dependent upon the existence of the sea.”

—Dr. Sylvia Earle, oceanographer and author of The World is Blue

Have a great rest of the week!

If you feel like nothing's working for you and need guidance during this menopause phase, check out my coaching program here

Also do check out the fabulous menopause holistic kit here