To my fellow fabulous women of a certain age, let's talk about the mysterious "Meno-Pot" or menopause belly. It can be quite the head-scratcher, right? You're eating right and staying active, but those extra pounds seem to be sticking around. Well, don't fret! I have some good news and strategies to help you understand what's going on and how to tackle it with conviction.
Hormonal Changes and the Menopause Belly Connection
First things first, "chewing the fat” on hormones. During menopause, your estrogen levels are doing a graceful swan dive, and that's when the trouble often begins. But wait, there's more! Alongside the estrogen decline, many women experience increased insulin resistance. So, what's that exactly? It's like your metabolism is taking a little siesta, making it harder to burn calories efficiently. At the molecular level, this is linked to the inhibition of AMP-activated protein kinase (AMPK), which is like the captain of your cellular metabolism ship.
Meet AMPK: Your Metabolism's Best Friend
AMPK is the master regulator of metabolism in each of our 37 trillion cells. It's a central hub which all metabolic machinery runs through. So, activating AMPK is the secret to having a more efficient metabolism.
Think of AMPK as your body's wise metabolism guru. It decides whether to store energy as fat or burn it for fuel. When AMPK's not doing its job properly, you're more likely to pack on the pounds. So, let's figure out how to wake up this metabolic master.
Preventing Meno-Pot: Strategies for Success
Now, here's the fun part: taking charge and beating Meno-Pot! You've got this.
- Reducing Insulin Resistance
Dietary Changes: Revamp your diet with foods that give insulin resistance the boot. Omega-3 fatty acids and polyphenols are AMPK's BFFs. Get cozy with fatty fish like salmon and mackerel or even better, take highly refined Omega-3 supplements...load up on fruits and non-starchy veggies for a polyphenol punch or better yet try purified polyphenol supplements.
Avoid Excess Calories: No need to count every calorie but do be mindful that the key to activating AMPK is to eat fewer calories without inducing hunger or fatigue. That can be most easily achieved by consuming 30 grams of protein (not less, but not more) at each meal. That amount of protein at a meal will cause the release of a hormone (GLP-1) from the gut that goes directly to the brain to stop hunger for the next five hours.
Limit Simple Sugars and White Carbs: These sneaky culprits can amp up insulin resistance. AMPK is inhibited by excess calories, excess protein, and excess high-glycemic carbohydrates. Swap out white bread, pasta, rice, and potatoes for their whole-grain, complex carb counterparts.
- Protein Power for Satiety
Savvy Protein Consumption: Here's the game-changer – aim for around 30 grams of protein in each meal. This magic number triggers the release of GLP-1, a gut hormone that tells your brain to take a breather on the hunger front for a solid five hours. No more snacking battles!
Ladies, Meno-Pot doesn't stand a chance when you arm yourself with knowledge and a can-do attitude. Menopause belly might be a bit of a puzzle, but it's one you can solve. By making smart dietary choices, being mindful of calories, and welcoming protein into your meals, you can take control of your weight and overall well-being during this transformative phase. Here's to conquering Meno-Pot with a confident spring in your step!
In case you missed the other Fall '23 Newsletter Articles:
Of Traditions, Thanksgiving Sides, and Pumpkin Pie
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