Weight gain during perimenopause can stem from various factors.
Firstly, throughout menopause, a woman experiences hormonal shifts once more, resulting in a decrease in oestrogen levels. This decline in oestrogen can induce insulin resistance, heightening the likelihood of elevated blood glucose (sugar) levels leading to fatigue and increased cravings for sugar and caffeine. and consequently raising the risk of developing type 2 diabetes.
Secondly, perimenopause often coincides with high-stress levels from managing multiple responsibilities (juggling kids, elderly parents, and work commitments), resulting in increased cortisol levels, also known as the 'worry waist' phenomenon.
Furthermore, the hunger hormone ghrelin surges during perimenopause, exacerbating cravings. Sleep disturbances, common during perimenopause due to anxiety and physical discomfort, further contribute to weight gain by increasing the desire for stimulants (caffeine and sugar).
Finally, oestrogen declines prompt higher insulin production, facilitating weight gain.
Despite these hormonal challenges, there are practical strategies to address them.
Here are some simple tips to help combat perimenopausal weight gain:
Begin your day with warm water and lemon
While a cup of tea or coffee might seem like the perfect morning pick-me-up, caffeine can actually contribute to weight gain by disrupting blood glucose balance. It initiates a cycle of highs (mobilising stored glucose from the liver) followed by lows (resulting in shaky, faint feelings or "hanger" - a mix of hunger and anger). These blood glucose lows often prompt cravings for more caffeine and refined carbs. Opt for the natural freshness of lemon instead. Allow a slice of lemon to steep in warm water for a few minutes before enjoying. And steer clear of added sugar! Alternatively opt for herbal teas such as lemon, ginger, or peppermint which are beneficial to support digestive health.
Prioritise nutrient-rich foods like vegetables, fruits, nuts, seeds, legumes, and pulses.
Aim to incorporate at least 30 different plant-based foods into your diet each week, including herbs and spices. These choices support energy levels and thyroid function, promoting better sleep quality and increased energy for physical activity. By avoiding fatigue-induced cravings, you can reduce reliance on carbohydrates and caffeine.
Stabilise your blood sugar levels by prioritising foods rich in fibre, healthy fats, and protein. Unlike sugary and refined starch options, these foods aid in slowing down glucose absorption in the bloodstream. Kickstart your day with a savoury breakfast whenever possible, such as eggs, cottage cheese, Greek yogurt, or sautéed veggies paired with avocado toast.
Embrace healthy fats in your diet
Contrary to common belief, incorporating healthy fats is crucial for weight management. Opt for sources like salmon, trout, mackerel, avocado, nuts, and seeds, while minimising intake of processed fats found in baked goods, chips, crisps, pastries and cakes.
Increase your protein intake Protein
Found in meat, fish, eggs, and pulses, provides sustained energy and promotes satiety. Unlike refined carbohydrates such as bread, rice, cakes, and pasta, which spike energy levels but quickly fade, protein acts more like adding coal to a fire, sustaining steady flames and reducing cravings. Incorporating protein-rich options into your meals helps minimise carb cravings.
For breakfast, consider high-protein granola paired with organic soy or coconut yogurt, berries, and ground linseed. For lunch, options like smoked salmon, or avocado with grilled mushrooms, tomatoes, and scrambled egg or tofu offer satisfying protein-rich choices.
Incorporate more phytoestrogens to ease hormonal fluctuations
Fluctuations in oestrogen levels during menopause can disrupt sleep patterns, leading to increased stress and cravings for caffeine and carbohydrates. Phytoestrogens offer a gentle boost to oestrogen levels, aiding in insulin sensitivity and other metabolic changes. You can find them in soy-based foods like tofu, tempeh, miso, edamame beans, and soy yogurt (opt for low-sugar varieties), as well as ground flaxseed, broccoli, cabbage, sprouts, cauliflower, alfalfa, fennel, sage, and red clover tea.
Manage your glucose spikes
It can be challenging to understand how food is affecting your blood glucose levels and can feel like guess work, especially when lack of sleep and increased stress can elevate blood glucose levels without even consuming foods.
Imagine removing the guesswork to achieve your desired results faster.
This is where a continuous glucose monitor (CGM) comes into play. It allows you to comprehend the immediate effects of food, stress, sleep, and exercise on your glucose levels in real time. Paired with an app, this biosensor translates your patterns, providing a comprehensive view of the habits influencing your metabolism. This transformative technology, coupled with guidance from me, your registered nutritionist, can revolutionise your approach, offering insights to optimise your metabolic health.
Coming soon
An 8-week group programme offers insights into your blood glucose fluctuations and helps you understand how diet, exercise, sleep, and stress impact your health. By tailoring your lifestyle, you can achieve the results you deserve once and for all.
Using a continuous glucose monitor (CGM) and participating in educational group sessions will eliminate the guesswork, allowing you to finally reach your health goals.
Only available on IOS (iPhone), currently not available if you are on Android.
Midlife Revive Programme
This is where my eight week Midlife Revive programme comes in. The programme has been designed to help you achieve the following results:
Discover how different food and drinks can impact blood glucose levels and simple hacks to manage this without drastically altering your diet.
Understand the impact of exercise on your glucose levels
Explore how stress and sleep can elevate glucose and find ways to improve them.
Improve your body confidence without counting calories.
Learn about hormonal fluctuations and how to balance your glucose levels.
Understand how diet, exercise sleep and stress affects your blood glucose levels so you can personalise your plans.
Focus on behaviour change, identifying obstacles, and overcoming them in daily life.
See how maintaining stable blood glucose levels can benefit your long-term health.
You will get:
Biosensor which comes with four sensors,
App to track your progress
Weekly educational sessions
Access to a support group
Recipes
Week by week
GETTING STARTED SESSION
Join my private WhatsApp group and attend your getting started session for an Introduction to your Midlife Revive programme.
WEEK 1
Learn all about flattening the curve to control your blood glucose levels with tools for your tool box to take away and experiment.
WEEK 2
Discover how different food and drinks can impact blood glucose levels and simple hacks to manage this without drastically altering your diet.
WEEK 3
Understand the impact of exercise on your glucose levels
WEEK 4
Explore how stress and sleep can elevate glucose and find ways to improve them.
WEEK 5
Learn about hormonal fluctuations and how to balance your glucose levels.
WEEK 6
Focus on behaviour change, identifying obstacles, and overcoming them in daily life.
WEEK 7
See how maintaining stable blood glucose levels can benefit your long-term health.
WEEK 8
Reviewing your results, reflect on the programme, and plan next steps to stay on track.
programme.
In just 8 weeks
THIS COULD BE YOU...
Join my private WhatsApp group and attend your onboarding session for an Introduction to your Midlife Revive programme.
MAKE NEW HEALTHY HABITS
NOURISH YOUR BODY WITH REAL FOOD AND FRESH INGREDIENTS
UNDERSTAND YOUR GLUCOSE LEVELS TO PREVENT THE GUESS WORK
FEEL LIGHTER, BRIGHTER AND MORE ENERGISED
LOSE WEIGHT AND BODY FAT IN A HEALTHY, SUSTAINABLE WAY
NEVER HAVE TO COUNT CALORIES
To find out more and to reserve your place click the button below.
Only 10 places are available for this exclusive offer!
Early bird offer
Join the 8-week programme for just £360.00 if you sign up before midnight on June 21st.
(Includes the 8-week CGM biosensors)
Full programme price: £395.00
Click the button below to secure your spot—only 10 places available.
IMPROVE BODY CONFIDENCE
Join today
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