How to Lose Weight in Perimenopause

Fired Upp Fitness

19 Feb 202122:46

EducationalLearning

32 Likes 10 Comments

TLDRThe video script emphasizes the importance of understanding hormonal changes, especially for women over 40, and offers lifestyle strategies to address six key hormones affecting weight loss and overall well-being. Natalie, the fitness expert, explains the significance of perimenopause and its impact on the body, and provides tips on improving oxytocin, cortisol, insulin, and leptin levels, as well as balancing estrogen and progesterone. She advocates for smarter training, quality sleep, stress management, healthy eating, and reducing exposure to xenoestrogens to support hormonal balance and facilitate weight loss.

Takeaways

🌟 Hormonal balance is crucial for weight loss and overall well-being, especially for women over 40.
🧠 Brain fog, headaches, fatigue, and weight gain are common symptoms of hormonal imbalance.
🤗 Oxytocin, the 'love hormone', can be increased through positive social interactions and self-care practices.
💤 Adequate sleep and stress management are essential for controlling cortisol levels and reducing belly fat.
🏋️‍♀️ High-intensity workouts are not always beneficial; smarter training and strength training can help manage hormones better.
🍽️ Reducing carbohydrate intake and focusing on protein, healthy fats, and fiber can help regulate insulin and manage weight.
🥗 Eating three balanced meals a day with adequate protein can improve leptin sensitivity and regulate appetite.
🌿 Xenoestrogens, chemicals that mimic estrogen, can disrupt hormonal balance and should be avoided.
🌺 Focus on consuming cruciferous vegetables and swapping out toxic beauty products to combat xenoestrogens.
🔄 Hormone balance requires a holistic approach, including lifestyle changes and dietary adjustments tailored to your age and stage.

Q & A

What is the main focus of the video?
-The main focus of the video is on hormone balance, particularly for women over 40, and how it affects weight loss and overall well-being.
What is perimenopause and how long does it typically last?
-Perimenopause is the transition phase into menopause, which typically lasts eight to ten years and starts in a woman's 40s.
What are some symptoms of hormone imbalance?
-Symptoms of hormone imbalance include brain fog, headaches, fatigue, lower energy, trouble sleeping, irritability, weight gain, decreased muscle, increased cravings, reduced libido, vaginal or skin dryness, hot flashes, night sweats, constipation, bloating, adult acne, and dry or thinning hair.
What is the significance of oxytocin in the hierarchy of hormones?
-Oxytocin, also known as the love or feel-good hormone, is the foundation of the hormone pyramid. It drives social relationships, behavior, mood, and has positive effects on stress, pain, and anxiety.
How can one increase oxytocin levels?
-Oxytocin levels can be increased by giving hugs, petting animals, smiling, showing unconditional love, practicing daily gratitude, being kind to oneself, and engaging in sexual pleasure.
What is cortisol and why is it important to manage it?
-Cortisol is the main stress hormone, which is needed for the fight or flight response. However, chronically elevated cortisol levels can lead to issues like belly fat and other health problems.
What lifestyle tips are given to manage cortisol levels?
-To manage cortisol levels, one should focus on quality sleep, take stress breaks during the day, avoid excessive long cardio sessions, and replace them with shorter, high-intensity workouts and outdoor walking.
How does insulin relate to weight gain and fat storage?
-Insulin is a fat-storing hormone that regulates blood sugar levels. A high insulin level, often caused by stress and consumption of processed foods, can lead to more fat storage than the body needs, resulting in weight gain.
What are some strategies to reduce insulin levels?
-Strategies to reduce insulin levels include educating oneself on carbohydrate intake, reducing carb-rich processed foods, and focusing on protein, healthy fats, and fiber in meals.
What are the roles of estrogen and progesterone in a woman's body?
-Estrogen is responsible for preparing the body for conception, regulating the menstrual cycle, promoting breast growth, and maintaining bone strength. Progesterone, on the other hand, helps in accessing fat reserves for energy and has a calming effect on the body.
How can one address estrogen and progesterone imbalances?
-To address estrogen and progesterone imbalances, one should focus on reducing exposure to xenoestrogens, increasing cruciferous vegetables in the diet, and swapping out toxic beauty and cleaning products for non-toxic alternatives.
What type of diet and lifestyle changes are recommended for women over 40?
-For women over 40, it is recommended to shift from being a sugar burner to a fat burner, focusing on consuming healthy fats, fibrous carbs from vegetables and fruits, and including protein in every meal. It's also advised to avoid following nutrition plans designed for younger individuals and to reduce intake of high-carb diets.

Outlines

00:00

🌸 Hormone Balance for Midlife Fitness

The paragraph introduces the concept of hormone balance for individuals approaching or in their 40s, emphasizing the importance of focusing on hormones rather than traditional weight loss methods. Natalie Up, the speaker and owner of Fired Up Fitness, presents herself as an expert in simplifying hormone balance for moms aged 35 and older. She discusses perimenopause, a transition phase into menopause that can last 8-10 years, and its effects on the body due to fluctuating hormones. The symptoms of hormone imbalance, such as brain fog, weight gain, and mood swings, are highlighted, and the speaker explains the interconnectedness of hormones, advocating for a holistic approach to addressing them.

05:01

🛌 Improving Sleep and Reducing Stress

This section delves into strategies for managing cortisol, the primary stress hormone, which is linked to belly fat and has a relationship with oxytocin. The speaker advises on improving sleep quality by ensuring 7-9 hours of sleep in a cool, dark room and incorporating stress breaks throughout the day. She also recommends avoiding excessive cardio workouts and instead suggests strength training and high-intensity interval training for better fat burning efforts. The focus here is on lifestyle adjustments to keep cortisol levels in check and promote overall well-being.

10:02

🍽️ Regulating Blood Sugar and Insulin

The paragraph discusses insulin, the body's fat-storing hormone, and its regulation of blood sugar levels. The speaker points out the impact of processed foods and stress on insulin levels, leading to fat storage and potentially insulin resistance. To combat this, she suggests tracking carbohydrate intake, reducing carb-rich processed foods, and focusing on protein, healthy fats, and fiber for balanced meals. The goal is to manage insulin levels and reduce cravings, promoting a healthier metabolic state.

15:02

🥚 Balancing Female Sex Hormones

This part of the script focuses on estrogen and progesterone, the female reproductive hormones, and their roles in the body. The speaker likens them to sisters, with estrogen being the active 'busybody' and progesterone being the calming 'chilled-out' sister. She explains how the body can be tricked into thinking it has more estrogen than it actually does due to xenoestrogens from environmental toxins and personal care products. To address this, she advises following a nutrition plan suitable for those over 40, focusing on being a fat burner rather than a sugar burner, and increasing cruciferous vegetables to counteract xenoestrogens. The emphasis is on understanding the ebb and flow of these hormones and making lifestyle changes to support their balance.

20:05

🌿 Detoxing and Enhancing Hormonal Health

The final paragraph emphasizes the importance of reducing exposure to xenoestrogens by swapping out toxic beauty and cleaning products for non-toxic alternatives. The speaker encourages the use of apps to identify and choose non-toxic products and suggests starting with daily beauty products that are ingested through the skin. She reiterates the need to focus on hormones, particularly for those in perimenopause, and to shift from sugar burning to fat burning to transform the body. The speaker offers coaching and a free cheat sheet for additional tips on hormonal balance, encouraging viewers to engage with the resources provided.

Mindmap

Keywords

💡Hormones

Hormones are chemical messengers in the body that regulate various processes such as growth, metabolism, and mood. In the context of the video, hormones play a crucial role in weight loss and overall well-being, especially for women over 40. The video emphasizes the importance of balancing hormones like estrogen, progesterone, cortisol, insulin, leptin, and oxytocin to address weight loss and other health concerns effectively.

💡Perimenopause

Perimenopause is the transitional phase before menopause when a woman's menstrual cycle begins to change and hormone levels fluctuate. It typically starts in a woman's 40s and can last for eight to ten years. The video highlights that during this period, women may experience various symptoms due to hormonal changes, and it's essential to address these imbalances for overall health and well-being.

💡Cortisol

Cortisol is the primary stress hormone in the body that plays a significant role in the fight or flight response. Chronically elevated cortisol levels can lead to health issues such as weight gain, especially around the abdominal area. In the video, the speaker advises ways to reduce cortisol levels, such as getting quality sleep and incorporating stress breaks throughout the day.

💡Insulin

Insulin is a hormone that regulates blood sugar levels by allowing glucose to enter cells for energy production or storage as fat. The video emphasizes that high insulin levels can lead to fat storage and cravings, which are exacerbated by stress and consumption of processed foods. To combat this, the speaker recommends monitoring carbohydrate intake and choosing whole foods over processed ones.

💡Leptin

Leptin is the hormone responsible for regulating appetite and energy expenditure. It signals the brain about the body's fat stores to determine whether to store or burn energy. The video discusses how inflammation and poor sleep can lead to leptin resistance, which disrupts the body's ability to regulate hunger and fat burning. To improve leptin sensitivity, the speaker recommends a diet rich in protein and reducing carbohydrate-rich processed foods.

💡Estrogen

Estrogen is a primary female sex hormone that plays a vital role in reproductive health, bone health, and overall well-being. The video explains that an imbalance in estrogen levels can lead to issues like weight gain and mood swings. It also mentions the impact of xenoestrogens, which are environmental chemicals that mimic estrogen and can disrupt the body's natural hormonal balance.

💡Progesterone

Progesterone is another female sex hormone that works in conjunction with estrogen to regulate the menstrual cycle, support pregnancy, and maintain overall health. The video emphasizes the importance of having the right balance of progesterone for weight management and mood regulation. It also suggests that older women should focus on shifting their metabolism from sugar burning to fat burning, which requires a change in diet and lifestyle.

💡Xenoestrogens

Xenoestrogens are environmental chemicals that mimic the structure of the hormone estrogen in the body, potentially leading to hormonal imbalances and health issues such as weight gain and reproductive disorders. The video stresses the importance of reducing exposure to xenoestrogens by changing personal care and cleaning products to more natural, non-toxic alternatives.

💡Strength Training

Strength training is a type of physical exercise that involves using resistance to build muscle and strength. In the video, the speaker recommends strength training over long cardio sessions for women in perimenopause, as it can be more effective for fat burning and muscle maintenance without causing additional stress on the body.

💡Healthy Fats

Healthy fats refer to unsaturated fats that are beneficial for the body, including monounsaturated and polyunsaturated fats. These fats are essential for hormone balance, nutrient absorption, and overall health. The video emphasizes the importance of including various types of healthy fats in the diet to support weight management and hormone health.

Highlights

The importance of focusing on hormones over traditional weight loss methods, especially for individuals nearing or over 40.

The concept of a hormone hierarchy and its impact on overall health and well-being.

The role of oxytocin as a foundation hormone, influencing social relationships, behavior, and mood.

Lifestyle strategies to increase oxytocin levels, such as hugging, petting animals, and practicing daily gratitude.

Cortisol's function as the primary stress hormone and its direct relationship with belly fat.

Tips to manage cortisol levels, including focusing on quality sleep and incorporating stress breaks throughout the day.

The recommendation to avoid excessive long cardio workouts and instead focus on strength training sessions for better fat burning efforts.

Insulin's role as a fat-storing hormone and its direct connection to cravings and blood sugar regulation.

The importance of monitoring and reducing carbohydrate intake to manage insulin levels and prevent insulin resistance.

Leptin's function as a fat-burning hormone and its relationship with satiety and appetite regulation.

Lifestyle tips to increase leptin sensitivity, such as reducing carb-rich processed foods and focusing on protein intake.

The fluctuating nature of estrogen and progesterone throughout the month and their impact on the female body.

The influence of xenoestrogens from environmental toxins and how they can mimic estrogen in the body.

The advice to swap out toxic beauty products and choose non-toxic alternatives to reduce xenoestrogen exposure.

The necessity of shifting from a sugar burner to a fat burner, especially for those over 40, to better manage hormones and promote weight loss.

The benefits of including cruciferous vegetables in the diet to combat xenoestrogens and balance hormones.

The overall message of making hormones your friends and not your enemies to improve health, appearance, and quality of life.

Transcripts

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Related Tags

Hormone Balance Perimenopause Fitness for Moms Healthy Aging Weight Management Stress Reduction Insulin Sensitivity Xenoestrogens Nutrition Tips