Menopause Explained: Symptoms, Hormones, Sleep, Weight & What to Do About It | Episode 29 copertina

Menopause Explained: Symptoms, Hormones, Sleep, Weight & What to Do About It | Episode 29

Menopause Explained: Symptoms, Hormones, Sleep, Weight & What to Do About It | Episode 29

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 In this episode of The Hormone Café, Dr. Sarah Pederson breaks down menopause from start to finish—what it is, when it happens, common symptoms, and how to support your body so you can feel strong, clear-headed, and energized during this transition. Dr. Sarah explains the difference between perimenopause and menopause, why symptoms happen, and why menopause is a natural life stage—not something to fear or “power through.” Most importantly, she emphasizes that just because menopause is natural does not mean you have to feel miserable. In This Episode, You’ll Learn: 🌸 What Menopause Actually Is Menopause is defined as: No menstrual cycle for 12 consecutive monthsOvaries producing very small amounts of estrogenNo ovulation or regular cycling Perimenopause is the transition phase, where communication between the brain and ovaries becomes erratic before cycles stop completely. 📅 When Menopause Happens Average age in the U.S.: 51Normal range: mid-40s to late 50s Every woman’s timeline is different—and that’s normal. 🔄 Why Symptoms Occur Menopausal symptoms stem largely from: Rapid drops and fluctuations in estrogenLoss of hormonal stabilityIncreased sensitivity to blood sugar, stress, and inflammation The body is shifting from cyclical hormone production to very low baseline hormone levels. 🔥 Common Menopause Symptoms Symptoms vary widely and may include: Hot flashes and night sweatsInsomnia and poor sleep qualityHair thinning, brittle nails, thin skinBrain fog and memory issuesMood changes, irritability, anxietyFatigue and low energyMetabolic slowdown and weight gain Some women have many symptoms; others have very few. ✨ Menopause Is Natural — Suffering Is Not Required Dr. Sarah emphasizes: Menopause does not need to be “fixed”Debilitating symptoms should be addressedYou deserve to feel great at every stage of life Do not dismiss symptoms as “just menopause.” 😴 Insomnia & Night Sweats: The Big Drivers Poor sleep is one of the most disruptive menopausal symptoms and is often driven by: Blood sugar instabilityHigh cortisol (stress hormone)Hormonal fluctuationsThyroid dysfunction Good sleep should happen 5–6 nights per week. Anything less needs support. 🩸 Blood Sugar & Metabolism Matter More Than Ever Hormonal transitions amplify blood sugar swings. Key goals: Avoid lows (50s) and highs (>140)Aim for a stable glucose curveAverage glucose under ~100 Dr. Sarah often uses continuous glucose monitoring (CGM) to personalize nutrition. 🥩 Protein First in Menopause Many women in menopause need: More proteinFewer carbohydratesCareful timing of meals Carbohydrate spikes can worsen: AnxietyMood swingsInsomnia ⚡ Cortisol, Anxiety & the “Tired but Wired” Feeling High nighttime cortisol can: Prevent melatonin productionSuppress estrogenCause middle-of-the-night awakenings Support includes: Strict bedtime routinesNo blue light 90 minutes before bedJournaling, calming rituals, nervous system regulation 🌡️ Thyroid & Thermoregulation Thyroid dysfunction can worsen: Hot flashesCold intoleranceTemperature swings Optimizing thyroid function is essential for symptom control. 💊 Bioidentical Hormones — Used Correctly Hormone therapy can be: Life-changingRestorativeProtective But must be: PersonalizedProperly dosedMonitored carefully Hormones alone are not enough without addressing nutrition, gut, thyroid, and metabolism. 🥦 Nutrition Still Comes First Key principles: Stable blood sugarAdequate proteinHigh-quality fatsNo artificial sweeteners (stevia, monk fruit, erythritol, etc.) Dr. Sarah recommends a primal-style diet during menopause. ⏰ Intermittent Fasting — Use Carefully Unlike cycling women, menopause may benefit from fasting—but timing matters: Do not skip breakfastCortisol is highest in the morningBetter to shorten or skip dinner instead Fasting windows should support metabolism, not stress it. 🏋️ Exercise for Hormone Support & Bone Health Essential components: Weight-bearing exercise (especially with low estrogen)Resistance training for muscle massModerate cardio for heart health Overtraining can worsen: Weight gainFatigueHormonal imbalance 🧠 Brain Fog & Estrogen Metabolism Brain fog can result from: Poor estrogen clearanceImbalanced estrogen ratios (E1, E2, E3)Gut, liver, or kidney dysfunction Daily bowel movements, hydration, and detox pathways matter. 💧 Hydration & Hormone Clearance Adequate water intake supports: Kidney functionEstrogen metabolismReduced brain fog 📊 A Whole-Body Approach True menopausal support evaluates: HormonesBlood sugarSleepCortisolThyroidGut healthNutritionExercise Everything must work together. 🔁 Lifestyle Changes Are Required — And Worth It What worked in your 20s–40s may no longer work. Menopause requires: New strategiesGreater precisionMore intentional self-care With the right plan, many women feel better in their 50s and 60s than ever before. Key Takeaways: Menopause is a natural transition, not a...
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