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Hey, hey, we're back.

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It's season two of the 40s formula.

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And hey, a lot has changed in season one.

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Not only have we left you for a few months,

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but I am no longer pregnant,

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which is about the greatest feeling on earth.

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And my dog is now humping everything.

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Oh, Coda.

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We're getting through.

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Yeah, and you know, we love being in studio so much

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that we decided to bring the studio to you in season two.

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So you may have noticed we are now video and audio,

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so you can hear us in your ears and see us in your eyes.

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Woohoo.

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So we are super excited to have season two up and rolling.

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And we've got a lineup of great guests for you

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talking about all the important issues

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for women in their 40s.

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So stay tuned.

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["The 40s Feminine"]

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["The 40s Feminine"]

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Hey, hey, and welcome to the 40s formula.

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You're going to a place for insightful discussions

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on navigating the 40s

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and thriving in this transformative decade.

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We're your hosts, Jasmine and Amanda,

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two women that are passionate about exploring

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the challenges and adventures

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that come with turning 40 and what lies ahead.

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["The 40s Feminine"]

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Teresa Pina is an award-winning nutritionist

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specializing in hormonal and gut health for women.

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With a background in education,

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Teresa is using her skills and knowledge

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to help women navigate nutrition

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through various stages of their life,

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including peri and postmenopause.

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Teresa firmly believes in the power of food as medicine,

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advocating for a holistic approach to both her client's

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physical and emotional wellbeing.

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Teresa crafts personalized meal plans

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tailored to her client's unique needs and preferences.

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Her meal plans are not only nutritious,

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but also practical and easy to integrate into everyday life

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to create sustainable habits

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for long-term health and vitality.

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Hi, Teresa.

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We're so excited to have you here

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in the 40s formula today.

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Thank you for having me.

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This is awesome.

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Oh, it's our pleasure.

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And actually, this is a topic

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that's really close to my heart.

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I started experiencing perimenopausal symptoms at 36.

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And since then, I feel like it's basically

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changed the trajectory of my life

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because I started focusing on nutrition

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and it's almost like everything's

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like falling into place for me.

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What was it about nutrition and in particular hormones

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that interested you and made you wanna go down this route?

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Well, I think the main reason I have a passion

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about perimenopause and nutrition around perimenopause

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is because we haven't really talked

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about perimenopause before.

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It's not a topic that five, 10 years ago

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was something that people knew about.

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I don't think even the term perimenopause

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has been brought up in the last five, 10 years or 20 years.

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And so people start not feeling themselves

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at some point 10 years before menopause hits

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and nobody could pinpoint what the reason was.

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So if you had depression,

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they will give you antidepressant.

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If you have vaginal dryness or you have UTIs,

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they will say you have an infection.

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And if you were feeling moody, it's your hormones.

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And you suddenly started putting weight

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on your abdominal area and no reason why,

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because nothing has changed in your diet.

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And it wasn't menopause and it wasn't anything else.

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Nothing came out on your blood tests.

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So for me, that was something that I believed women

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had access to and to understand.

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So for me, I think that is one of the reasons,

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like trying to advocate for women

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and to have that information and what nutrition

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is important for them so they can understand better

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what kind of changes they need to be making

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at that stage of their lives.

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So obviously hormones do affect the woman's transition.

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What sort of changes do women see

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and how do their nutritional needs affect those hormones?

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How can they go ahead and help ease those transitions?

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Well, I think the most important thing we need to understand

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is that 10 years before you hit menopause,

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your estrogen levels start declining, right?

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So estrogen is a very anti-inflammatory hormone.

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It's anti-inflammatory for your heart, your lungs,

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your bones, your muscles, your brain, your gut,

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even your kidneys.

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So with that in mind, we have to think that

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if your estrogen levels start declining,

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everything else is going to start failing.

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So the symptoms that we get in perimenopause

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are kind of similar to the symptoms

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that you will get during menopause.

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So you will start getting moodiness.

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You will start getting hot flashes, mood swings.

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You will start increasing weight in your abdominal area

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or in other areas as well.

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Definitely seen that.

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Yeah.

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And so those are things that we have to consider

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that will happen during perimenopause.

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But because you don't understand it,

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you don't think that that is something to do with menopause

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or that your estrogen levels are declining that big.

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We have to think that during perimenopause,

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you will start losing about 20 to 40% of your estrogen levels.

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So it's a huge amount, right?

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So the first thing we need to think that is that

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when you start on perimenopause,

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the first thing that happens is your appetite regulation changes.

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So your estrogen regulates your appetite.

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So there are two hormones, right?

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You have your leptin and ghrelin,

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and your estrogen will regulate that.

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So when your estrogen levels are high,

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leptin, that is the one that helps you to feel satiated,

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will increase and you will satiate faster.

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And when your estrogen levels decline,

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then ghrelin will increase.

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And then that means that you're going to feel hungrier more often.

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So it's like...

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You can say that the ghrelin is like a grrrr in your stomach.

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Yes.

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Yeah, yeah.

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That's a good point.

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Then the other aspect that we have to consider

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is your metabolic rate.

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When the estrogen levels are high,

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your metabolic rate is higher.

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And you consume more calories,

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and your expenditure is obviously higher.

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But again, when your estrogen levels decline,

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your expenditure also drops.

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And that means your metabolic rate is going to drop as well.

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So there is a study that came out very recently

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that showed that your metabolic rate doesn't change.

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It only changed four times in your lifetime.

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And during this period of time, it doesn't change.

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But what this study doesn't really reflect

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is that your estrogen levels decline.

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And that means that your expenditure is also going to decline.

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So that is one thing that we have to remember.

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Right?

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And that's one thing that maybe people don't understand.

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So that means that you're going to put on weight more easily

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because you're eating the same,

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but you are expending less calories

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due to that estrogen decline.

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So I guess during that period, your muscle mass also tends to decline as well.

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Absolutely.

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And then with less muscle mass, as you would know...

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Yeah, we tested every single day.

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Yeah, yeah, yeah.

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I mean, estrogen influences the way we create muscle.

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So the more estrogen, the more muscle you create.

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So if your estrogen is lower,

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then obviously you're going to find it harder

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to put on muscle and to create muscle.

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And then the next part is your body composition.

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Estrogen influences the distribution of body fat.

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It favors a lower accumulation of fat in your abdominal area

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and more in your hips.

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But when you start in perimenopause

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and that estrogen levels again decline,

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it's going to favor that fat accumulation in your abdominal area

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without you doing anything different.

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Definitely struggling with that.

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So those are the major challenges that women are going to see

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during perimenopause.

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Does that mean that there's nothing we can do about it?

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Or is there a way that we can eat

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in order to make sure that we can optimize better body composition?

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Of course.

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I mean, the thing is, we can't just say

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there is nothing you can do about it.

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You can't.

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The thing is, you have to make changes.

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You cannot say, I'm going to be continuing eating the same way.

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I'm going to be continuing eating the same things

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because we are not the same anymore.

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It's the same as when you're 10 years old.

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You're not the same as when you're 40 or when you're 20.

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You're not the same as when you were 50, right?

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You can't eat the same as when you were 15 years old.

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So we have to obviously prioritize certain foods and others.

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So here is where whole foods come into place.

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We have to prioritize whole foods, whole grains.

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We have to prioritize lean protein.

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Hey Amanda, what's more challenging than finding good quality

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and nutritious food for your family?

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Probably juggling life in your 40s.

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OK, yes, you're right there.

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And now, back to the show.

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And we have to prioritize hydration.

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And we have to definitely minimize

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certain things such as processed foods, sugars,

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and I'm sorry to say it, but alcohol as well.

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We don't tolerate alcohol the same way

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as we did before we started hitting perimenopause.

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And that's a huge one.

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The WHO just came out in January and made a formal statement

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that no amount of alcohol is safe in terms of cancer risk,

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so relative specifically to that.

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But I think that applies similarly

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to menopausal women, which is there

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is no level that's going to assist you

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in that transition.

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So if you choose to drink, all cool.

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That's your choice.

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But nothing's helping you.

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Yeah, and when I have my clients and I do my sessions with them,

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the first thing that they ask me is,

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can I have my one, two, three glasses of alcohol?

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They say, I cannot recommend you any amount of alcohol.

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Any amount of alcohol you take is

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in detriment of your health.

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So it's up to you how much you want.

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But for me, obviously, I can't recommend you any amount.

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Because your body at this point, especially your liver,

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needs to detoxify all the toxins, all the excess hormones,

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and make sure it's metabolizing the hormones in your body

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the right way.

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So it's very important that we don't put that excess toxins.

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Your liver is going to have to detoxify.

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And it's a burden that you're putting to your liver.

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And so therefore, it's something that we

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need to try to avoid as much as possible.

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For some women who don't really want to go down the route

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of using HRT, are there any types of nutrients

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that they can consume that may help with symptoms,

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such as hot flushes or night sweats, the vaginal dryness?

265
00:13:06,520 --> 00:13:11,040
Is there anything that you would recommend that they can take?

266
00:13:11,040 --> 00:13:14,200
When I entered perimenopause, I almost didn't believe it.

267
00:13:14,200 --> 00:13:16,200
The symptoms snuck up on me and hit me hard.

268
00:13:16,200 --> 00:13:17,800
That's what I hear from so many women,

269
00:13:17,800 --> 00:13:19,400
that it's kind of subtle at first,

270
00:13:19,400 --> 00:13:21,840
but then you begin to realize something is off.

271
00:13:21,840 --> 00:13:23,960
Something is truly changing.

272
00:13:23,960 --> 00:13:27,480
The things like stress, sleeplessness, night sweats,

273
00:13:27,480 --> 00:13:30,480
mood swings, there are almost 70 documented symptoms

274
00:13:30,480 --> 00:13:31,600
of perimenopause.

275
00:13:31,600 --> 00:13:33,800
But now I know there are also answers to.

276
00:13:33,800 --> 00:13:35,920
Supplements like Ozzy Made Peri Health

277
00:13:35,920 --> 00:13:38,360
support women in perimenopause, while combating

278
00:13:38,360 --> 00:13:40,120
some of the common outcomes of this time,

279
00:13:40,120 --> 00:13:42,040
like bone density and muscle loss.

280
00:13:42,040 --> 00:13:43,920
And you know we don't want to lose that muscle.

281
00:13:43,920 --> 00:13:44,600
And you know what?

282
00:13:44,600 --> 00:13:47,120
I love that it smells like lavender too.

283
00:13:47,120 --> 00:13:49,320
If you're looking for a premium all-in-one supplement

284
00:13:49,320 --> 00:13:51,680
solution to help you thrive in perimenopause,

285
00:13:51,680 --> 00:13:52,680
look to Peri Health.

286
00:13:52,680 --> 00:13:55,680
Our listeners can also get 10% off their first purchase

287
00:13:55,680 --> 00:14:00,120
with code formula10 at checkout, myperihealth.com.

288
00:14:00,120 --> 00:14:03,040
I know when it's my time, I will not choose to suffer.

289
00:14:03,040 --> 00:14:05,000
Peri Health can help.

290
00:14:05,000 --> 00:14:09,160
And now, back to our conversation.

291
00:14:09,160 --> 00:14:10,440
I mean, yeah.

292
00:14:10,440 --> 00:14:12,160
I mean, I think the most important thing

293
00:14:12,160 --> 00:14:16,200
that we need to consider in terms of if we're

294
00:14:16,200 --> 00:14:19,200
talking about supplements, is that what it's all about.

295
00:14:19,200 --> 00:14:20,040
Even through food.

296
00:14:20,040 --> 00:14:21,240
Or even through food.

297
00:14:21,240 --> 00:14:22,920
I mean, the most important is try

298
00:14:22,920 --> 00:14:28,040
to keep your inflammation down, right?

299
00:14:28,040 --> 00:14:29,240
It's always key.

300
00:14:29,240 --> 00:14:34,120
So I always recommend to my clients

301
00:14:34,120 --> 00:14:38,240
to follow a variant inflammatory diet, which, as we say,

302
00:14:38,240 --> 00:14:42,640
is like try to increase whole foods as much as possible.

303
00:14:42,640 --> 00:14:48,320
Vegetables, fruits, lean proteins, omega-3 foods.

304
00:14:48,320 --> 00:14:56,640
I cannot emphasize high enough how good sardines or mackerel

305
00:14:56,640 --> 00:14:57,880
are for you.

306
00:14:57,880 --> 00:15:02,520
So for women, I know it's a very fishy type of fish.

307
00:15:02,520 --> 00:15:03,080
I like both.

308
00:15:03,080 --> 00:15:04,880
I can't help myself.

309
00:15:04,880 --> 00:15:06,120
And it's number one.

310
00:15:06,120 --> 00:15:06,720
But the amount.

311
00:15:06,720 --> 00:15:07,240
Salty, isn't it?

312
00:15:07,240 --> 00:15:07,760
Yeah.

313
00:15:07,760 --> 00:15:09,400
Sardines, the good thing about sardines

314
00:15:09,400 --> 00:15:12,480
is that it's a variant inflammatory, very high

315
00:15:12,480 --> 00:15:15,280
in omega-3, which is going to be very

316
00:15:15,280 --> 00:15:17,720
helpful to your nervous system.

317
00:15:17,720 --> 00:15:20,440
It's going to bring down anxiety.

318
00:15:20,440 --> 00:15:24,480
It's going to minimize the risk of depression, which

319
00:15:24,480 --> 00:15:30,720
are very, you know, they can occur quite often

320
00:15:30,720 --> 00:15:32,360
during perimenopause.

321
00:15:32,360 --> 00:15:37,240
And so sardines have like 20 times more of omega-3

322
00:15:37,240 --> 00:15:39,120
than salmon, for example.

323
00:15:39,120 --> 00:15:43,880
But also less toxins, because it's a very small fish.

324
00:15:43,880 --> 00:15:46,560
So the amount of heavy matter that that fish can actually

325
00:15:46,560 --> 00:15:48,640
accumulate is very minimal.

326
00:15:48,640 --> 00:15:50,920
And also it has to be wild caught,

327
00:15:50,920 --> 00:15:54,240
because sardines cannot be farm raised.

328
00:15:54,240 --> 00:15:56,800
So it's a very clean fish to eat.

329
00:15:56,800 --> 00:15:59,320
So something like that, eating at least once a week

330
00:15:59,320 --> 00:16:02,200
can do wonders for your health.

331
00:16:02,200 --> 00:16:05,120
Walnuts, chia seeds, all those kind of foods

332
00:16:05,120 --> 00:16:08,640
are great for the amount of omega-3 that they have.

333
00:16:08,640 --> 00:16:13,720
Then it will be also great to increase your vitamin D,

334
00:16:13,720 --> 00:16:15,720
because of bone health.

335
00:16:15,720 --> 00:16:17,720
So we focus a lot on calcium.

336
00:16:17,720 --> 00:16:18,440
That is great.

337
00:16:18,440 --> 00:16:22,400
But we have to also increase your vitamin D.

338
00:16:22,400 --> 00:16:24,920
We need vitamin D. We need magnesium

339
00:16:24,920 --> 00:16:28,240
to be able to really absorb calcium in our bones.

340
00:16:28,240 --> 00:16:30,840
Otherwise, we're actually leaching out minerals

341
00:16:30,840 --> 00:16:34,880
rather than absorbing minerals.

342
00:16:34,880 --> 00:16:37,720
The same doesn't apply if you go and take a walk in the sun.

343
00:16:37,720 --> 00:16:39,880
It's only if you're taking a vitamin D supplement

344
00:16:39,880 --> 00:16:40,840
rather than.

345
00:16:40,840 --> 00:16:44,200
No, you can actually, you know, at 10 minutes

346
00:16:44,200 --> 00:16:47,520
when the sun is high, it's a great way

347
00:16:47,520 --> 00:16:50,560
to absorb vitamin D. The problem nowadays

348
00:16:50,560 --> 00:16:52,840
is that because we use a lot of sun cream,

349
00:16:52,840 --> 00:16:54,080
we're blocking a lot.

350
00:16:54,080 --> 00:16:56,120
So if you're wearing long sleeves,

351
00:16:56,120 --> 00:17:00,120
and you're wearing sun cream, SPF,

352
00:17:00,120 --> 00:17:02,960
and you're wearing a hat and glasses and covered completely,

353
00:17:02,960 --> 00:17:04,840
you're not absorbing vitamin D. You

354
00:17:04,840 --> 00:17:07,280
have to have the skin exposed.

355
00:17:07,280 --> 00:17:09,960
You can tell you've lived in Asia for some time.

356
00:17:09,960 --> 00:17:11,800
I will say, for our listeners in California,

357
00:17:11,800 --> 00:17:12,880
that's not a common sight.

358
00:17:12,880 --> 00:17:13,400
I know.

359
00:17:13,400 --> 00:17:14,400
I hear that in every day.

360
00:17:14,400 --> 00:17:15,280
Exactly.

361
00:17:15,280 --> 00:17:16,520
So that's something.

362
00:17:16,520 --> 00:17:23,440
But eating foods rich in vitamin D, like dairy, eggs,

363
00:17:23,440 --> 00:17:25,520
mushrooms as well.

364
00:17:25,520 --> 00:17:27,600
They're a great environment.

365
00:17:27,600 --> 00:17:31,680
And then we can increase our consumption of foods

366
00:17:31,680 --> 00:17:36,320
rich in magnesium, which is a muscle.

367
00:17:36,320 --> 00:17:38,200
It helps to relax your muscles.

368
00:17:38,200 --> 00:17:42,120
It helps to relax your brain as well.

369
00:17:42,120 --> 00:17:44,960
And that is going to help you with your sleep.

370
00:17:44,960 --> 00:17:49,280
That is an issue during perimenopause.

371
00:17:49,280 --> 00:17:52,560
So that's something that you can take, either as a supplement

372
00:17:52,560 --> 00:17:54,480
or through foods.

373
00:17:54,480 --> 00:17:59,080
Nuts, seeds, leafy greens, very rich in magnesium.

374
00:17:59,080 --> 00:18:03,280
And then for hot flashes, it's a great idea

375
00:18:03,280 --> 00:18:06,880
to take something like black cohosh.

376
00:18:06,880 --> 00:18:08,760
Oh, I thought you were going to say black coffee.

377
00:18:08,760 --> 00:18:10,040
I thought black coffee as well.

378
00:18:10,040 --> 00:18:10,720
I was like, yes.

379
00:18:10,720 --> 00:18:14,520
So black cohosh is great because it mimics estrogen.

380
00:18:14,520 --> 00:18:16,760
It has compounds that mimic estrogen.

381
00:18:16,760 --> 00:18:21,520
And it will help to kind of minimize the symptoms

382
00:18:21,520 --> 00:18:27,960
of estrogen-caused symptoms, such as hot sweats

383
00:18:27,960 --> 00:18:34,880
and problems with sleeping.

384
00:18:34,880 --> 00:18:38,440
And then cooling foods, watermelon, cucumbers,

385
00:18:38,440 --> 00:18:42,000
leafy greens, those are great to keep the temperature down

386
00:18:42,000 --> 00:18:43,560
for hot sweats.

387
00:18:43,560 --> 00:18:45,520
And what about sort of cruciferous vegetables?

388
00:18:45,520 --> 00:18:47,480
How can that sort of help?

389
00:18:47,480 --> 00:18:49,720
Cruciferous vegetables are great because they

390
00:18:49,720 --> 00:18:54,240
help to support your liver function.

391
00:18:54,240 --> 00:18:58,840
And so they help to actually to maintain,

392
00:18:58,840 --> 00:19:03,720
to support the liver to detoxify from, obviously,

393
00:19:03,720 --> 00:19:06,560
all the excess hormones and the toxins

394
00:19:06,560 --> 00:19:08,600
that we need to detoxify.

395
00:19:08,600 --> 00:19:11,720
And when that happens, then everything works better

396
00:19:11,720 --> 00:19:14,000
because it metabolizes your hormones better.

397
00:19:14,000 --> 00:19:16,120
You have the hormones that your body actually need.

398
00:19:16,120 --> 00:19:19,280
And they're not those huge fluctuations

399
00:19:19,280 --> 00:19:22,200
that is the main issue with perimenopause.

400
00:19:22,200 --> 00:19:27,760
Because we decline on the hormones.

401
00:19:27,760 --> 00:19:30,880
But that decline, if it's balanced,

402
00:19:30,880 --> 00:19:34,080
I mean, you have a good ratio of progesterone and estrogen,

403
00:19:34,080 --> 00:19:37,520
it's not going to cause as many issues as if you have

404
00:19:37,520 --> 00:19:42,360
a huge disbalance or the ratio is not right between progesterone

405
00:19:42,360 --> 00:19:45,480
and estrogen.

406
00:19:45,480 --> 00:19:48,560
So we want to keep that ratio the right way

407
00:19:48,560 --> 00:19:53,400
so there is not those peaks where then the hot flashes comes

408
00:19:53,400 --> 00:19:58,680
or the nice sweats or the moody swings and stuff like that.

409
00:19:58,680 --> 00:20:01,360
So for those who aren't aware, cruciferous vegetables

410
00:20:01,360 --> 00:20:04,760
are things like your broccoli, your kale, your cauliflower,

411
00:20:04,760 --> 00:20:07,120
cabbage.

412
00:20:07,120 --> 00:20:10,120
When it comes to gut health, that

413
00:20:10,120 --> 00:20:13,320
seems to be quite a trending topic right now.

414
00:20:13,320 --> 00:20:16,720
How much of a role does that play

415
00:20:16,720 --> 00:20:20,360
with regards to your symptoms, your menopausal symptoms

416
00:20:20,360 --> 00:20:22,800
or perimenopausal symptoms?

417
00:20:22,800 --> 00:20:27,360
Health is crucial because it's where

418
00:20:27,360 --> 00:20:32,960
the hormones metabolize, so they have a great role.

419
00:20:32,960 --> 00:20:35,920
But we also have to consider that estrogen and progesterone

420
00:20:35,920 --> 00:20:37,640
have a role in your gut health.

421
00:20:37,640 --> 00:20:41,800
So your progesterone helps to create mucus

422
00:20:41,800 --> 00:20:48,080
that is very important for the integrity of your gut lining.

423
00:20:48,080 --> 00:20:51,760
And then estrogen is very anti-inflammatory

424
00:20:51,760 --> 00:20:55,400
and helps to keep your gut lining tight.

425
00:20:55,400 --> 00:20:59,120
And one thing that happens is that when your estrogen levels

426
00:20:59,120 --> 00:21:04,280
decline, because it has this anti-inflammatory effect.

427
00:21:04,280 --> 00:21:07,040
Amanda, I just discovered this super awesome, good

428
00:21:07,040 --> 00:21:09,560
for your health, supports your gut, and immune system drink.

429
00:21:09,560 --> 00:21:10,960
OK, tell me more.

430
00:21:10,960 --> 00:21:11,840
Akisi Tropical.

431
00:21:11,840 --> 00:21:13,600
Just dilute it in some sparkling water

432
00:21:13,600 --> 00:21:15,680
and it tastes like you're sitting in the sun on an island

433
00:21:15,680 --> 00:21:16,320
far away.

434
00:21:16,320 --> 00:21:18,840
Oh, and I actually love their new berry flavor too.

435
00:21:18,840 --> 00:21:22,480
It has the trifecta, pre, post, and probiotics.

436
00:21:22,480 --> 00:21:24,120
Akisi Science Forward approach means

437
00:21:24,120 --> 00:21:25,640
that I'm getting all the good stuff

438
00:21:25,640 --> 00:21:28,520
without any of the nasties, and I can enjoy it any time of day.

439
00:21:28,520 --> 00:21:31,800
And the best thing, you can get 15% off full-priced items

440
00:21:31,800 --> 00:21:35,000
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441
00:21:35,000 --> 00:21:38,120
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442
00:21:38,120 --> 00:21:40,840
Don't forget to try their Elderberry Boost and probiotic

443
00:21:40,840 --> 00:21:43,640
base products, which are actually perfect for babies too.

444
00:21:43,640 --> 00:21:47,880
And now, back to the conversation.

445
00:21:47,880 --> 00:21:52,240
Some women start developing food sensitivities

446
00:21:52,240 --> 00:21:57,280
because there is not that anti-inflammatory protection

447
00:21:57,280 --> 00:21:58,600
in your gut.

448
00:21:58,600 --> 00:22:04,360
And so your body is heightened and alarm,

449
00:22:04,360 --> 00:22:08,560
and things that didn't have an effect in your body before

450
00:22:08,560 --> 00:22:09,800
have now.

451
00:22:09,800 --> 00:22:13,640
So if you probably had been eating, I don't know,

452
00:22:13,640 --> 00:22:17,280
walnuts for all your life, and suddenly you develop

453
00:22:17,280 --> 00:22:18,880
a sensitivity to walnuts.

454
00:22:18,880 --> 00:22:19,960
That's my mom, by the way.

455
00:22:19,960 --> 00:22:21,320
It's really funny you picked that up.

456
00:22:21,320 --> 00:22:22,320
Oh my gosh.

457
00:22:22,320 --> 00:22:24,080
She was eating walnuts, no problem,

458
00:22:24,080 --> 00:22:25,480
and now all of a sudden she's like,

459
00:22:25,480 --> 00:22:26,960
I'm allergic to walnuts.

460
00:22:26,960 --> 00:22:29,200
Every time she eats them, she gets an itchy throat.

461
00:22:29,200 --> 00:22:29,840
Yeah.

462
00:22:29,840 --> 00:22:30,360
That, yeah.

463
00:22:30,360 --> 00:22:31,360
So anyway, please continue.

464
00:22:31,360 --> 00:22:31,880
No, no.

465
00:22:31,880 --> 00:22:35,600
And it's because their gut lining has been compromised,

466
00:22:35,600 --> 00:22:37,760
developed what is called a leaky gut.

467
00:22:37,760 --> 00:22:40,200
It's more common during perimenopause.

468
00:22:40,200 --> 00:22:44,160
And suddenly, you develop some food sensitivities

469
00:22:44,160 --> 00:22:46,280
that cause you to be more bloated.

470
00:22:46,280 --> 00:22:48,960
So that's an extra side effect that you

471
00:22:48,960 --> 00:22:50,680
might get during perimenopause.

472
00:22:50,680 --> 00:22:54,160
You're bloated, or you develop eczema,

473
00:22:54,160 --> 00:23:00,880
or suddenly you develop acne, or rashes, or joint pain.

474
00:23:00,880 --> 00:23:03,520
Because obviously, joint pain could be also

475
00:23:03,520 --> 00:23:05,560
caused by food sensitivities.

476
00:23:05,560 --> 00:23:08,080
And so that's something that we have to consider.

477
00:23:08,080 --> 00:23:12,200
And so maintaining a healthy microbiome

478
00:23:12,200 --> 00:23:14,680
is crucial during perimenopause.

479
00:23:14,680 --> 00:23:19,720
So increasing your intake of fermented foods,

480
00:23:19,720 --> 00:23:28,080
like tempeh, miso, kimchi, sauerkraut, kombucha,

481
00:23:28,080 --> 00:23:29,160
Greek yogurt.

482
00:23:29,160 --> 00:23:30,040
All the stuff I love.

483
00:23:30,040 --> 00:23:31,480
Those are perfect, actually.

484
00:23:31,480 --> 00:23:36,640
So fermented carrots, I mean, anything

485
00:23:36,640 --> 00:23:39,960
that has life probiotics will help

486
00:23:39,960 --> 00:23:44,960
to maintain a healthy microbiome and work with you

487
00:23:44,960 --> 00:23:46,480
instead of against you.

488
00:23:46,480 --> 00:23:49,280
And I think this is where your previous point about you

489
00:23:49,280 --> 00:23:52,520
cannot apply the same strategies you did in your 20s

490
00:23:52,520 --> 00:23:55,120
to your nutrition in your 40s and 50s.

491
00:23:55,120 --> 00:23:56,760
And this is a perfect example.

492
00:23:56,760 --> 00:23:58,680
I hear so many women in my practice that say,

493
00:23:58,680 --> 00:24:01,480
oh, I used to just skip a few meals when I was 20,

494
00:24:01,480 --> 00:24:03,720
and I'd lose a couple pounds by the next morning.

495
00:24:03,720 --> 00:24:04,880
OK, that's great.

496
00:24:04,880 --> 00:24:09,040
But in your 40s and 50s, skipping meals is poor science.

497
00:24:09,040 --> 00:24:11,800
You need to be strategic with the foods that you intake,

498
00:24:11,800 --> 00:24:13,160
and you need to be intentional.

499
00:24:13,160 --> 00:24:13,800
Absolutely.

500
00:24:13,800 --> 00:24:15,280
And one of the things that happened

501
00:24:15,280 --> 00:24:18,600
during perimenopause is that we developed

502
00:24:18,600 --> 00:24:20,520
insulin resistance.

503
00:24:20,520 --> 00:24:22,760
We are more sensitive to insulin,

504
00:24:22,760 --> 00:24:26,600
and we don't manage blood sugar the same way.

505
00:24:26,600 --> 00:24:29,920
It's more difficult for you to manage your blood sugar.

506
00:24:29,920 --> 00:24:32,760
And so one thing that we have to be careful

507
00:24:32,760 --> 00:24:34,520
is what kind of foods you're eating.

508
00:24:34,520 --> 00:24:36,880
Make sure that you prioritize fiber.

509
00:24:36,880 --> 00:24:41,880
It's important to have 25 grams of fiber a day as a woman

510
00:24:41,880 --> 00:24:44,560
in your 40s.

511
00:24:44,560 --> 00:24:50,280
You have to prioritize protein, have protein every meal,

512
00:24:50,280 --> 00:24:51,880
and fats, healthy fats.

513
00:24:51,880 --> 00:24:54,360
So those are the main priorities if you

514
00:24:54,360 --> 00:24:57,960
want to maintain a balanced blood sugar.

515
00:24:57,960 --> 00:25:02,080
Make sure that you don't develop insulin sensitivity, right?

516
00:25:02,080 --> 00:25:06,240
And you're feeding your hormones, your endocrine system,

517
00:25:06,240 --> 00:25:09,160
and feeding your guts, and making sure that everything

518
00:25:09,160 --> 00:25:10,960
is working well.

519
00:25:10,960 --> 00:25:14,280
I tend to get a lot of clients who will say,

520
00:25:14,280 --> 00:25:16,840
I'm really good at the start of the week,

521
00:25:16,840 --> 00:25:20,960
and then come Friday, I just don't know what happened,

522
00:25:20,960 --> 00:25:21,920
but I just let loose.

523
00:25:21,920 --> 00:25:24,360
And then I can't help myself, and I end up just

524
00:25:24,360 --> 00:25:25,480
overindulging.

525
00:25:25,480 --> 00:25:28,200
And then I'm back to square one again every Monday,

526
00:25:28,200 --> 00:25:29,640
and then I don't see progress.

527
00:25:29,640 --> 00:25:31,520
Now, what would you say to somebody

528
00:25:31,520 --> 00:25:38,120
who is in that cycle of being good or restrictive, Monday

529
00:25:38,120 --> 00:25:40,920
to Friday, or even morning to evening,

530
00:25:40,920 --> 00:25:43,800
and then all of a sudden it's like, bam.

531
00:25:43,800 --> 00:25:45,800
When that happens, obviously, we're

532
00:25:45,800 --> 00:25:47,960
not having a balanced diet.

533
00:25:47,960 --> 00:25:49,640
So you have to start from there.

534
00:25:49,640 --> 00:25:51,640
So it's looking at, obviously, what

535
00:25:51,640 --> 00:25:53,000
they're eating throughout the week,

536
00:25:53,000 --> 00:25:54,840
because it's probably very restrictive.

537
00:25:54,840 --> 00:25:56,920
If they're really nourishing their bodies,

538
00:25:56,920 --> 00:26:03,560
they're not really going to be craving many other foods.

539
00:26:03,560 --> 00:26:05,600
And it's OK to have treats.

540
00:26:05,600 --> 00:26:07,800
And that's why the word was created.

541
00:26:07,800 --> 00:26:09,240
It's a treat.

542
00:26:09,240 --> 00:26:12,200
So there are certain foods that we should treat them as treats.

543
00:26:12,200 --> 00:26:15,280
And that is something that I can remember.

544
00:26:15,280 --> 00:26:16,640
Last time I had an ice cream.

545
00:26:16,640 --> 00:26:18,360
Oh, I fancy an ice cream.

546
00:26:18,360 --> 00:26:20,040
Have the ice cream.

547
00:26:20,040 --> 00:26:23,640
But if you remember very quickly when the last time you

548
00:26:23,640 --> 00:26:26,240
had an ice cream, it was too soon.

549
00:26:26,240 --> 00:26:31,760
So you have to kind of concede and grant those cravings when

550
00:26:31,760 --> 00:26:33,880
they come, because they're fine.

551
00:26:33,880 --> 00:26:37,120
But you have to be mindful that we

552
00:26:37,120 --> 00:26:39,120
should treat them as a treat.

553
00:26:39,120 --> 00:26:44,640
And nowadays, with the amount of delivery options and type

554
00:26:44,640 --> 00:26:48,560
of foods and stores, it's very difficult

555
00:26:48,560 --> 00:26:52,280
not to have what you want to have every single day.

556
00:26:52,280 --> 00:26:54,560
But we need to be mindful that you have

557
00:26:54,560 --> 00:26:56,280
to prioritize nourishing your body.

558
00:26:56,280 --> 00:27:00,280
And if you do that with the right foods, as we discussed,

559
00:27:00,280 --> 00:27:05,400
you are going to just treat your weekends with more respect.

560
00:27:05,400 --> 00:27:08,520
And you're just going to have maybe a piece of cake

561
00:27:08,520 --> 00:27:10,800
for someone's birthday, and it's fine.

562
00:27:10,800 --> 00:27:12,800
And then maybe another day you're going out

563
00:27:12,800 --> 00:27:16,240
and you're going to have maybe a side of fries.

564
00:27:16,240 --> 00:27:19,280
But you're not going to do that on Friday, Saturday,

565
00:27:19,280 --> 00:27:24,280
and Sunday, because you understand how your body works

566
00:27:24,280 --> 00:27:25,760
and what your body needs.

567
00:27:25,760 --> 00:27:27,680
And once you feed it with the right foods,

568
00:27:27,680 --> 00:27:31,320
you're going to feel nourished and happy.

569
00:27:31,320 --> 00:27:34,400
What would you say to somebody who says, I'm barely eating.

570
00:27:34,400 --> 00:27:38,400
I'm having 1,000 to 1,200 calories a day.

571
00:27:38,400 --> 00:27:40,880
But yet I still seem to be gaining weight.

572
00:27:40,880 --> 00:27:45,640
What do you think is happening there, or what are they doing?

573
00:27:45,640 --> 00:27:47,960
Or how can they improve on what they're doing in order

574
00:27:47,960 --> 00:27:51,280
to start seeing changes in their body composition,

575
00:27:51,280 --> 00:27:54,200
rather than just focusing on that weight element?

576
00:27:54,200 --> 00:27:58,080
I mean, if you're eating 1,000 calories a day,

577
00:27:58,080 --> 00:28:00,160
I'm pretty sure you'll be losing weight.

578
00:28:00,160 --> 00:28:03,440
So I never is pretty sure.

579
00:28:03,440 --> 00:28:06,280
So that never happens.

580
00:28:06,280 --> 00:28:09,960
Indeed, there is a study that shows that it was done

581
00:28:09,960 --> 00:28:14,120
in a group of women that they all were 100% sure

582
00:28:14,120 --> 00:28:18,160
that they didn't consume more than 1,500 calories a day.

583
00:28:18,160 --> 00:28:20,720
They analyzed all their food intake,

584
00:28:20,720 --> 00:28:23,320
and it was over 2,500 calories.

585
00:28:23,320 --> 00:28:24,240
I read this study.

586
00:28:24,240 --> 00:28:26,360
I read this study and relished in it.

587
00:28:26,360 --> 00:28:29,400
And so when someone says that, it's not happening.

588
00:28:29,400 --> 00:28:31,760
If you're eating 1,000 calories a day,

589
00:28:31,760 --> 00:28:33,960
you will be losing weight.

590
00:28:33,960 --> 00:28:38,360
And there is no, oh, my metabolism is stagnant,

591
00:28:38,360 --> 00:28:40,360
or I'm flat, plateau.

592
00:28:40,360 --> 00:28:42,400
No, you're 1,000 calories a day.

593
00:28:42,400 --> 00:28:45,560
I promise you, you lose weight no matter what.

594
00:28:45,560 --> 00:28:48,200
What might be happening is that, obviously,

595
00:28:48,200 --> 00:28:51,000
there is snacking, things that they don't realize.

596
00:28:51,000 --> 00:28:52,320
Because most of the times, our brain

597
00:28:52,320 --> 00:28:54,360
don't register when we snack, because we

598
00:28:54,360 --> 00:28:55,640
want to forget that, right?

599
00:28:55,640 --> 00:28:59,120
Taste this while we're cooking, eat the kitchen leftovers,

600
00:28:59,120 --> 00:29:00,000
trying this.

601
00:29:00,000 --> 00:29:02,680
But they're not eating nourishing foods.

602
00:29:02,680 --> 00:29:05,080
So they're constantly craving and hungry.

603
00:29:05,080 --> 00:29:08,160
So that brings their cortisol up.

604
00:29:08,160 --> 00:29:10,440
And they're in a flight and fight mode.

605
00:29:10,440 --> 00:29:12,520
And when that happens, your body is very smart.

606
00:29:12,520 --> 00:29:17,480
It's going to learn to try to find whatever energy you

607
00:29:17,480 --> 00:29:19,880
have in your body, and it's going to save it

608
00:29:19,880 --> 00:29:22,240
in the form of fat, because your body doesn't know

609
00:29:22,240 --> 00:29:25,920
when you're going to eat next, when you are in a stress

610
00:29:25,920 --> 00:29:26,680
situation.

611
00:29:26,680 --> 00:29:28,760
So that's probably what's happening.

612
00:29:28,760 --> 00:29:30,480
They're not nourishing their bodies.

613
00:29:30,480 --> 00:29:32,400
Their cortisol is high.

614
00:29:32,400 --> 00:29:37,320
And their body is just accumulating fat

615
00:29:37,320 --> 00:29:39,800
whenever it's possible, right?

616
00:29:39,800 --> 00:29:42,800
In clinical language, we call that overfed and undernourished.

617
00:29:42,800 --> 00:29:44,000
Absolutely, yeah.

618
00:29:44,000 --> 00:29:46,120
You know, too many calories and not enough nutrients.

619
00:29:46,120 --> 00:29:46,800
Yeah.

620
00:29:46,800 --> 00:29:53,400
So if you were to curate a plate for an ideal,

621
00:29:53,400 --> 00:29:55,160
or not an ideal client, but for a lady who's

622
00:29:55,160 --> 00:29:58,080
going through perimenopause, what would you

623
00:29:58,080 --> 00:29:59,400
suggest that she eat?

624
00:29:59,400 --> 00:30:02,080
Say, if you just sort of run through the day,

625
00:30:02,080 --> 00:30:03,560
what she could have for breakfast,

626
00:30:03,560 --> 00:30:05,360
followed by lunch, dinner, any snacks.

627
00:30:05,360 --> 00:30:08,560
What would be your sort of ideal meal plan?

628
00:30:08,560 --> 00:30:12,720
So something, let's, for example, someone

629
00:30:12,720 --> 00:30:16,160
that is perimenopause, a woman, we will probably

630
00:30:16,160 --> 00:30:18,840
start in the morning with drinking lots of water,

631
00:30:18,840 --> 00:30:21,280
keep themselves hydrated, just make sure

632
00:30:21,280 --> 00:30:24,640
that they do a good cleanse of their colon,

633
00:30:24,640 --> 00:30:27,600
their digestive system, maybe a little bit of lemon

634
00:30:27,600 --> 00:30:31,040
in that water, a little bit of chia seeds.

635
00:30:31,040 --> 00:30:34,280
If that person maybe has issues with bowel movements,

636
00:30:34,280 --> 00:30:37,600
so it can help to kind of move things along very quickly

637
00:30:37,600 --> 00:30:38,200
in the morning.

638
00:30:38,200 --> 00:30:38,680
Coffee?

639
00:30:38,680 --> 00:30:39,560
I feel like coffee helps.

640
00:30:39,560 --> 00:30:41,360
A good pool in the morning, so it sounds like it.

641
00:30:41,360 --> 00:30:45,400
But the difference between coffee and chia seeds,

642
00:30:45,400 --> 00:30:48,280
chia seeds have omega-3, very healthy oils

643
00:30:48,280 --> 00:30:53,440
that will clean up your colon in a very healthy way,

644
00:30:53,440 --> 00:30:59,040
instead of coffee that will just basically kind of air-sahle.

645
00:30:59,040 --> 00:31:03,320
Nothing wrong with coffee, but different ways of working.

646
00:31:03,320 --> 00:31:07,280
And then obviously a breakfast, especially if it's on the go,

647
00:31:07,280 --> 00:31:09,440
you don't want to spend too long in the kitchen.

648
00:31:09,440 --> 00:31:12,640
It's just a Greek yogurt.

649
00:31:12,640 --> 00:31:16,040
It's a great one with a scoop of protein powder in it.

650
00:31:16,040 --> 00:31:18,280
If you want to increase in, make sure

651
00:31:18,280 --> 00:31:21,760
that you hit 30 grams of protein in the morning

652
00:31:21,760 --> 00:31:24,480
and see if that works for you.

653
00:31:24,480 --> 00:31:29,200
Some pumpkin seeds, walnuts chopped there, some berries.

654
00:31:29,200 --> 00:31:30,520
Fantastic for you.

655
00:31:30,520 --> 00:31:33,720
Lots of fiber, lots of antioxidants.

656
00:31:33,720 --> 00:31:37,160
Best fruit for you, very low in glycemic index.

657
00:31:37,160 --> 00:31:41,960
And that could be a nice breakfast in the morning.

658
00:31:41,960 --> 00:31:44,280
Then keep hydrated throughout the morning.

659
00:31:44,280 --> 00:31:47,480
If you're not doing any other intense exercise,

660
00:31:47,480 --> 00:31:49,760
just keep hydration up.

661
00:31:49,760 --> 00:31:52,200
There is no need to be eating snacks in the morning

662
00:31:52,200 --> 00:31:56,240
if you're not doing anything very tiring, right?

663
00:31:56,240 --> 00:31:57,920
If you're not on your feet all day,

664
00:31:57,920 --> 00:32:01,240
if you're working at an office, just keep hydrated.

665
00:32:01,240 --> 00:32:06,880
Herbal teas, water, kombucha, if you fancy something more bubbly.

666
00:32:06,880 --> 00:32:11,880
And then for lunch, I love for lunch a nice salad.

667
00:32:11,880 --> 00:32:14,720
So lots of greens, lots of crucifers,

668
00:32:14,720 --> 00:32:18,440
some chopped broccoli, kale, spinach,

669
00:32:18,440 --> 00:32:22,080
lots of vitamin B there and minerals.

670
00:32:22,080 --> 00:32:26,680
And then adding a good piece of protein could be tempeh,

671
00:32:26,680 --> 00:32:30,400
it could be tofu, it could be chicken,

672
00:32:30,400 --> 00:32:32,120
it could be salmon, sardines.

673
00:32:32,120 --> 00:32:34,280
I was going to say, this could be a sardine opportunity.

674
00:32:34,280 --> 00:32:36,080
Macarill.

675
00:32:36,080 --> 00:32:39,920
And very simple because you can just open up a tin of sardines

676
00:32:39,920 --> 00:32:41,880
and just pour it into your salad.

677
00:32:41,880 --> 00:32:42,840
Simple.

678
00:32:42,840 --> 00:32:45,720
Avocado, half an avocado is perfect.

679
00:32:45,720 --> 00:32:49,560
Great fiber and great healthy fats there.

680
00:32:49,560 --> 00:32:53,440
And then for a snack, it could be something like apples

681
00:32:53,440 --> 00:32:54,960
with some nuts.

682
00:32:54,960 --> 00:32:56,520
Just keep it simple.

683
00:32:56,520 --> 00:33:00,360
Just nuts and fruit, nuts and fruit for afternoon.

684
00:33:00,360 --> 00:33:04,280
And sort of combining the fruit with the nuts too.

685
00:33:04,280 --> 00:33:06,480
Yeah, it's a fantastic combination.

686
00:33:06,480 --> 00:33:09,240
Lots of fiber, lots of fats and protein.

687
00:33:09,240 --> 00:33:11,160
You can also have some ricotta cheese

688
00:33:11,160 --> 00:33:13,400
if you want to increase your protein,

689
00:33:13,400 --> 00:33:16,920
if it wasn't enough at lunch.

690
00:33:16,920 --> 00:33:20,520
And then for dinner, just keep it very simple.

691
00:33:20,520 --> 00:33:26,640
Grill fish, grill meat with a side of vegetables,

692
00:33:26,640 --> 00:33:28,040
as many vegetables as you want.

693
00:33:28,040 --> 00:33:31,480
There is no limit of how many vegetables you can have.

694
00:33:31,480 --> 00:33:34,280
Just one tablespoon of olive oil per person.

695
00:33:34,280 --> 00:33:36,120
That's kind of like the measurement.

696
00:33:36,120 --> 00:33:42,040
Just have as many vegetables as you need to fill full.

697
00:33:42,040 --> 00:33:44,480
And it could be also beans.

698
00:33:44,480 --> 00:33:46,880
Beans are a great source of fiber.

699
00:33:46,880 --> 00:33:50,920
So you can do a mix of vegetables with beans

700
00:33:50,920 --> 00:33:54,880
and a side of meat or fish.

701
00:33:54,880 --> 00:33:59,920
So that kind of thing, that's probably the best for you.

702
00:33:59,920 --> 00:34:03,040
And then after that, you can have a piece of fruit

703
00:34:03,040 --> 00:34:08,400
or a little bit of yogurt or a herbal tea.

704
00:34:08,400 --> 00:34:13,360
Valerian root or chamomile, very helpful to relax your mind.

705
00:34:13,360 --> 00:34:16,680
So preparing you for sleep.

706
00:34:16,680 --> 00:34:22,920
And that would be a great way to eat for the diet.

707
00:34:22,920 --> 00:34:25,560
And I love that you just kept saying the word simple.

708
00:34:25,560 --> 00:34:26,080
Simple, yeah.

709
00:34:26,080 --> 00:34:28,040
Because I think that that is something that people definitely

710
00:34:28,040 --> 00:34:30,520
overcomplicate, is that eating healthy,

711
00:34:30,520 --> 00:34:31,680
it has to be recipes.

712
00:34:31,680 --> 00:34:34,560
And you have to get a certain balance, a book

713
00:34:34,560 --> 00:34:36,520
with 16 ingredients per meal and make

714
00:34:36,520 --> 00:34:39,480
sure you have your anti-inflammatory and everything.

715
00:34:39,480 --> 00:34:41,880
Now, at the end of the day, exactly what you said,

716
00:34:41,880 --> 00:34:44,880
combining whole foods in a way that

717
00:34:44,880 --> 00:34:47,160
gets you a lot of plants and fiber

718
00:34:47,160 --> 00:34:48,640
and a lot of lean protein.

719
00:34:48,640 --> 00:34:49,520
That's it.

720
00:34:49,520 --> 00:34:52,200
There is no other magic there.

721
00:34:52,200 --> 00:34:55,400
One thing that women in also the impairment of pores

722
00:34:55,400 --> 00:35:00,080
can benefit a lot is consuming, if you're not sensitive,

723
00:35:00,080 --> 00:35:02,960
is to increase your consumption of soy.

724
00:35:02,960 --> 00:35:06,360
Soy has estrogen-like effects, and it

725
00:35:06,360 --> 00:35:10,320
can help minimize a lot the symptoms because

726
00:35:10,320 --> 00:35:12,800
of the estrogenic effects that these foods have.

727
00:35:12,800 --> 00:35:15,080
So eating more tofu, maybe instead

728
00:35:15,080 --> 00:35:18,920
of having regular milk, go for soy milk.

729
00:35:18,920 --> 00:35:23,080
Tempeh, tofu, edamame beans added to your salad,

730
00:35:23,080 --> 00:35:26,000
it's something that will help to minimize.

731
00:35:26,000 --> 00:35:32,240
Indeed, in Japan, the word menopause didn't exist.

732
00:35:32,240 --> 00:35:35,840
There was no word for menopause because they

733
00:35:35,840 --> 00:35:37,800
didn't have that transition.

734
00:35:37,800 --> 00:35:40,000
They didn't have the symptoms.

735
00:35:40,000 --> 00:35:45,080
And after studying that, they realized

736
00:35:45,080 --> 00:35:49,440
that one of the causes was the high consumption of soy

737
00:35:49,440 --> 00:35:50,720
products.

738
00:35:50,720 --> 00:35:54,520
And soy also can help you to minimize

739
00:35:54,520 --> 00:35:59,600
the risk of breast cancer and increases your bone health

740
00:35:59,600 --> 00:36:02,280
and minimizes the risk of osteoporosis.

741
00:36:02,280 --> 00:36:05,960
So soy is one of the foods that I will say to women

742
00:36:05,960 --> 00:36:09,440
not to be afraid and to start consuming more.

743
00:36:09,440 --> 00:36:12,040
Yeah, and we have the privilege of having access

744
00:36:12,040 --> 00:36:16,200
to non-farmed Monsanto-style soy.

745
00:36:16,200 --> 00:36:19,600
So take that with a grain of salt for our American listeners.

746
00:36:19,600 --> 00:36:22,200
But here in Asia, we have access to fantastic soy products.

747
00:36:22,200 --> 00:36:27,760
Try to go for organic, non-GMO soy, and you will be fine.

748
00:36:27,760 --> 00:36:31,400
You've definitely got my grilling going off right now.

749
00:36:31,400 --> 00:36:33,480
But you've given us so much food for thought,

750
00:36:33,480 --> 00:36:37,080
and it's been amazing having you here.

751
00:36:37,080 --> 00:36:38,840
Before we finish up, I do want to ask,

752
00:36:38,840 --> 00:36:40,560
what's your 40s formula?

753
00:36:40,560 --> 00:36:44,200
If you were to give some advice to our listeners,

754
00:36:44,200 --> 00:36:47,560
what would you say would be the best way that they

755
00:36:47,560 --> 00:36:50,960
can thrive in their 40s?

756
00:36:50,960 --> 00:36:55,280
I think the best way is focus on whole foods.

757
00:36:55,280 --> 00:36:59,400
Be mindful when you're eating.

758
00:36:59,400 --> 00:37:04,480
Be aware of your food cues and your hunger cues.

759
00:37:04,480 --> 00:37:05,640
Be hydrated.

760
00:37:05,640 --> 00:37:07,440
Hydrate yourself.

761
00:37:07,440 --> 00:37:11,240
Prioritize sleep and self-care.

762
00:37:11,240 --> 00:37:16,680
So I think those are probably the main tips

763
00:37:16,680 --> 00:37:21,840
I will give someone that wants to be great in their 40s.

764
00:37:21,840 --> 00:37:22,560
That's brilliant.

765
00:37:22,560 --> 00:37:23,640
Yeah, thank you so much.

766
00:37:23,640 --> 00:37:25,160
That sounds like a recipe for success.

767
00:37:25,160 --> 00:37:27,080
Oh, for sure.

768
00:37:27,080 --> 00:37:27,920
Thank you, Tracea.

769
00:37:27,920 --> 00:37:28,400
Thank you.

770
00:37:28,400 --> 00:37:31,640
Thank you for having me.

771
00:37:31,640 --> 00:37:33,520
This is Paul, our editor.

772
00:37:33,520 --> 00:37:36,520
He's a 25-year-old unmarried Singaporean guy

773
00:37:36,520 --> 00:37:39,480
listening to the ramblings of 12 older women on everything

774
00:37:39,480 --> 00:37:42,320
from menopause to weightlifting to sex.

775
00:37:42,320 --> 00:37:45,560
So Paul, what's your thoughts on today's conversation?

776
00:37:45,560 --> 00:37:46,080
Hey, guys.

777
00:37:46,080 --> 00:37:46,580
What's up?

778
00:37:46,580 --> 00:37:47,400
Paul here.

779
00:37:47,400 --> 00:37:50,640
So for this episode, I'll be really, really honest.

780
00:37:50,640 --> 00:37:54,120
I can't really relate to paramenopause and menopause

781
00:37:54,120 --> 00:37:56,680
and whatnot, mainly because I'm a dude.

782
00:37:56,680 --> 00:37:57,800
I'm a guy in my 20s.

783
00:37:57,800 --> 00:38:00,680
And obviously, I don't go through paramenopause.

784
00:38:00,680 --> 00:38:05,040
But with that said, however, I think paramenopause is important.

785
00:38:05,040 --> 00:38:10,040
And being so a dude with a partner in my 20s,

786
00:38:10,040 --> 00:38:13,400
but still, it's something that's good to know,

787
00:38:13,400 --> 00:38:15,800
especially when my partner reaches that point in life.

788
00:38:15,800 --> 00:38:18,000
And at least I'll be able to understand

789
00:38:18,000 --> 00:38:21,760
the symptoms of paramenopause and support her, help her.

790
00:38:21,760 --> 00:38:24,800
And the whole idea of eating whole grains, whole foods,

791
00:38:24,800 --> 00:38:29,680
in proteins, omega-3 foods, and unfortunately,

792
00:38:29,680 --> 00:38:33,720
less sugars and alcohol, which is something that we both like.

793
00:38:33,720 --> 00:38:37,840
But it's something that has to give, I guess.

794
00:38:37,840 --> 00:38:41,320
But anyway, well, that's where parahealth comes in.

795
00:38:41,320 --> 00:38:42,320
Well, psych.

796
00:38:42,320 --> 00:38:43,600
No, I'm just kidding.

797
00:38:43,600 --> 00:38:45,040
Anyway, I'll catch you guys in the next episode.

798
00:38:45,040 --> 00:38:46,240
I'll see you guys around.

799
00:38:46,240 --> 00:38:48,720
See ya.

800
00:38:48,720 --> 00:38:50,240
Guys, you know how much we love coffee.

801
00:38:50,240 --> 00:38:52,680
And if you want to show us some love, you know you can get us one.

802
00:38:52,680 --> 00:38:57,360
Just visit buymeacoffee.com slash the 40s formula.

803
00:38:57,360 --> 00:38:59,840
Cheers.

804
00:38:59,840 --> 00:39:07,600
Listener 1249039784 left us this review after Natalie Dow's episode.

805
00:39:07,600 --> 00:39:08,720
345?

806
00:39:08,720 --> 00:39:10,000
Wow, what?

807
00:39:10,000 --> 00:39:11,240
Love the Aussie accent feature.

808
00:39:11,240 --> 00:39:14,360
So amazing to hear these stories from amazing women.

809
00:39:14,360 --> 00:39:18,520
And thank you, user 1249039784.

810
00:39:18,520 --> 00:39:22,800
We promise we'll keep the Aussie accents coming for you.

811
00:39:22,800 --> 00:39:25,600
Before we go, please remember to hit subscribe

812
00:39:25,600 --> 00:39:27,840
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813
00:39:27,840 --> 00:39:31,080
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814
00:39:31,080 --> 00:39:33,080
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815
00:39:33,080 --> 00:39:35,560
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816
00:39:35,560 --> 00:39:37,560
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817
00:39:37,560 --> 00:39:39,040
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818
00:39:39,040 --> 00:39:41,280
You can also stay updated with the 40s formula

819
00:39:41,280 --> 00:39:46,000
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820
00:39:46,000 --> 00:39:49,520
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821
00:39:49,520 --> 00:39:52,240
So please be sure to hit that follow button.

822
00:39:52,240 --> 00:39:53,760
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823
00:39:53,760 --> 00:39:55,600
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824
00:39:55,600 --> 00:39:58,080
And we'll be back next week for more empowering conversations

825
00:39:58,080 --> 00:39:59,760
with inspiring guests.

826
00:39:59,760 --> 00:40:00,280
Bye.

827
00:40:00,280 --> 00:40:01,800
Bye.

828
00:40:01,800 --> 00:40:31,560
Thanks.

829
00:40:31,800 --> 00:40:43,400
And that's it.

830
00:40:43,400 --> 00:40:45,040
And you got the love to give to them, right?

831
00:40:45,040 --> 00:40:48,120
And people, when they see me with kids, like, oh, I'm surprised you don't have kids because

832
00:40:48,120 --> 00:40:49,120
you're, you know, you can give them back.

833
00:40:49,120 --> 00:40:52,120
And you're with, I say, I don't have kids, I have patients.

834
00:40:52,120 --> 00:40:53,120
Exactly.

835
00:40:53,120 --> 00:40:55,120
So I can spend time with my nephew.

836
00:40:55,120 --> 00:40:56,680
An excess of love to give.

837
00:40:56,680 --> 00:40:57,680
Oh, yeah.

838
00:40:57,680 --> 00:40:59,680
Versus like your last thread of love.

839
00:40:59,680 --> 00:41:04,520
I say that I'm like, I can't deal with other people's kids because I can barely deal with

840
00:41:04,520 --> 00:41:05,520
my own.

841
00:41:05,520 --> 00:41:07,520
In my case, I'm like a magnet.

842
00:41:07,520 --> 00:41:10,040
I attract kids and dogs for some reason.

843
00:41:10,040 --> 00:41:13,040
Do you want a babysitter?

844
00:41:13,040 --> 00:41:14,040
Anytime.

845
00:41:14,040 --> 00:41:17,040
I've got three kids and I don't have a dog.

846
00:41:17,040 --> 00:41:18,040
Anytime.

847
00:41:18,040 --> 00:41:19,040
And so, and it's fine.

848
00:41:19,040 --> 00:41:22,400
But yeah, some people find it like, oh, you don't have kids.

849
00:41:22,400 --> 00:41:25,400
Like, we're like, yes.

850
00:41:25,400 --> 00:41:28,400
And I still survive.

851
00:41:28,400 --> 00:41:29,400
Exactly.

852
00:41:29,400 --> 00:41:30,400
Like, is that living my best life?

853
00:41:30,400 --> 00:41:31,400
Yeah.

854
00:41:31,400 --> 00:41:32,400
Yeah.

855
00:41:32,400 --> 00:42:01,000
So I understand why people might think only one girl unsatuated fights for others versus