#280 - The Truth about peri-menopause and menopause with Keith Littlewood

Weight Loss For Women: eat more, train less, get results

Join us for an enlightening episode of the Weight Loss for Women podcast, where I welcome back @tommolittlwood, also known as Tomo. With his extensive background in endocrinology and ongoing PhD studies, Tomo dives deep into the complexities of perimenopause and menopause, debunking common misconceptions and offering a fresh perspective on hormone health.

Key Highlights:

👉Understanding Perimenopause & Menopause: Learn about the transitionary phase leading to menopause, characterized by the ovaries' gradual reduction in hormone production. Discover the pivotal role of progesterone and the misconceptions surrounding estrogen's impact.

👉Nutritional Strategies for Hormonal Balance: Explore the importance of adequate caloric intake, protein, and reducing PUFA's in your diet. Uncover the benefits of consuming liver for its retinol content and the positive effects of a raw carrot salad on gut health.

👉Lifestyle Adjustments for Optimal Health: Delve into practical tips for reducing exposure to endocrine disruptors found in everyday products, emphasizing the significance of choosing safer skincare options and household items.

👉The Power of Strength Training: Understand how building muscle mass can enhance metabolic rate, reduce frailty, and improve overall health as you age.

👉Managing Alcohol Consumption: Get insights on the hormonal implications of excessive alcohol intake and strategies to mitigate its impact.

👉Progesterone's Protective Role: Tomo emphasizes the underappreciated benefits of progesterone in managing symptoms related to menstrual cycles, sleep disturbances, and overall hormonal health.

This episode is packed with actionable advice, grounded in the latest scientific research, aiming to empower women with the knowledge to navigate the complexities of hormonal changes with confidence.

Tune in for a deep dive into managing perimenopause and menopause symptoms through nutrition, lifestyle adjustments, and a better understanding of your hormonal health. Whether you're experiencing these changes firsthand or seeking to support someone who is, this episode is a must-listen.

LINKS

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Follow:

Kitty Blomfield @kittyblomfield

Keith Littlewood @tommolittlewood

SHOW NOTES

• 00:01:22 - Tomo explains the differences between perimenopause and menopause, highlighting the crucial role of hormones such as estrogen and progesterone.
• 00:02:46 - Discussion on the increase in aromatase activity during menopause and its effects on thyroid hormone production.
• 00:03:50 - The protective qualities of progesterone and its impact on health during the menopausal transition.
• 00:06:08 - Insights into cultural and lifestyle factors affecting menopausal symptoms, with a focus on stress and its physiological effects.
• 00:11:31 - An overview of Hormone Replacement Therapy (HRT), including the considerations around synthetic hormones versus natural progesterone.
• 00:17:47 - The importance of blood tests in diagnosing hormonal imbalances, and the limitations of standard tests in reflecting true hormone levels within cells.
• 00:20:14 - Practical dietary advice for supporting hormonal health, including the significance of adequate calorie intake and the dangers of polyunsaturated fats.
• 00:24:16 - The benefits of raw carrot salad in binding endotoxins and supporting gut health.
• 00:27:47 - The role of liver and liver supplements in providing essential nutrients like retinol for hormonal regulation and health.
• 00:32:35 - Strategies for limiting exposure to endocrine disruptors in personal care products and household items.
• 00:35:56 - The advantages of strength training for improving metabolism, reducing frailty, and enhancing overall health.
• 00:37:37 - Recommendations for managing alcohol consumption to minimize its impact on hormonal health.

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