Stephanie is a clinical nutritionist and the founder of Health in Hand, with nearly 35 years of experience helping people improve their health and well-being. She is the author of multiple books, including Why Eating Less and Exercising More Makes You Fat and her latest, Eat Your Brain Happy. Stephanie’s extensive experience includes working with many women navigating perimenopause and menopause. In this blog post, we recall the insights from a conversation between TRINITY CEO, Rob Birkhead and Stephanie, where they delve into the biggest challenges women face during these phases and how to effectively manage them, focusing on sleep, weight management, and energy levels.
Expect to Learn About:
- The Holistic Approach to Health
- The Importance of Sleep in Menopause and Weight Loss
- When and How to Use Fasting Effectively
- The Role of Testosterone and Hormone Replacement Therapy (HRT)
- Why Eating Less and Exercising More Isn’t Effective During Menopause
- Problematic Foods and Blood Sugar Regulation
- Practical Tips for Improving Sleep and Overall Health
The Holistic Approach to Health
Stephanie emphasizes the importance of a holistic approach to health, integrating nutrition, mindset, movement, and lifestyle. She has seen clients struggle with mental health issues like anxiety and depression, which are often exacerbated by poor nutrition and sleep. Addressing these fundamental aspects can lead to significant improvements in overall health and well-being.
The Importance of Sleep in Menopause and Weight Loss
One of the key points Stephanie highlights is the critical role of sleep in managing weight and energy levels, especially during menopause. She notes that poor sleep can lead to increased cravings and decreased willpower, making weight management more challenging. Stephanie shares practical tips on how to improve sleep, such as maintaining a consistent sleep schedule and creating a restful sleeping environment.
When and How to Use Fasting Effectively
Fasting can be a beneficial practice, but it’s not for everyone. Stephanie introduces the “12-3” rule, which involves a 12-hour fasting window overnight and finishing the last meal three hours before bedtime. This approach is less extreme than traditional fasting methods and can be easier to incorporate into a daily routine, especially for those struggling with blood sugar regulation.
The Role of Testosterone and Hormone Replacement Therapy (HRT)
Stephanie discusses the importance of testosterone for women, particularly during menopause. She explains that hormonal imbalances can significantly impact weight and energy levels. Different types of HRT can be more effective depending on individual needs, and she stresses the importance of consulting with a healthcare professional to find the right balance.
Why Eating Less and Exercising More Isn’t Effective During Menopause
A significant misconception is that eating less and exercising more is the best way to lose weight. Stephanie argues that this approach can be counterproductive, especially for women in menopause. She explains that excessive calorie restriction and intense exercise can increase stress hormones like cortisol, leading to weight gain rather than loss. Instead, she advocates for balanced nutrition and moderate, enjoyable exercise.
Problematic Foods and Blood Sugar Regulation
Stephanie identifies foods that can cause blood sugar spikes and crashes, which are particularly problematic during menopause. These include refined carbohydrates and sugars, which can lead to increased hunger and energy crashes. She suggests focusing on whole foods and balanced meals to maintain stable blood sugar levels.
Practical Tips for Improving Sleep and Overall Health
To wrap up, Stephanie offers practical advice for improving sleep and overall health. She encourages creating a bedtime routine, reducing screen time before bed, and considering a “sleep divorce” if necessary—sleeping in separate rooms to ensure a restful night’s sleep.
Conclusion
Stephanie Moore’s insights provide a comprehensive understanding of the unique challenges women face during perimenopause and menopause. Her holistic approach emphasizes the importance of balanced nutrition, adequate sleep, and moderate exercise tailored to individual needs. By addressing these factors, women can navigate these life stages more effectively and maintain their health and well-being.
