From the desk of Dr. Meagan:
We’ve all heard the saying, “You are what you eat,” but it couldn’t be more important than it is during the menopause transition. As your body goes through hormonal shifts, the connection between what you eat and how you feel becomes even more apparent.
Our gut health, in particular, plays a crucial role in how our bodies manage these changes, and research is slowly uncovering how the bacteria in our gut—known as the gut microbiome—are influenced by estrogen levels. When your estrogen depletes, your gut microbiome changes. You may notice your tolerance for certain foods will change. We know this to be the case in terms of alcohol–where a glass of red wine or two at night seemed harmless in your 20s but now all but guarantees a terrible night’s sleep.
There’s no need to be alarmed. Your gut has evolved throughout your life. Your baby gut was vastly different than your 20s gut. It’s a natural progression, one we should embrace during menopause.
Though we don’t yet have all the answers, we know a few things that can support a healthy gut microbiome—and, by extension, help you through menopause. A high-fiber diet and fermented foods (like yogurt or sauerkraut), and foods rich in phytoestrogens (see more below) can contribute to a healthier gut.
On the flip side, avoiding unnecessary antibiotics, cutting back on added sugar, and limiting alcohol are steps to keep your gut—and your hormones—in balance.
So, what’s my advice? Now is the time to make every bite count. It’s not just about eating clean; it’s about connecting the dots between your food and how you feel, physically and hormonally. A slight change in your diet can make a significant impact. Your gut, your hormones, and your entire body will thank you!
Dr Meagan
Is Ozempic the solution for menopausal weight gain?
Oof. That’s a loaded question. The answer is maybe?
Ozempic, originally designed to treat type 2 diabetes, has been shown to promote significant weight loss by controlling blood sugar and curbing appetite. This makes it an appealing option for women in menopause who are struggling with weight gain.
But it’s important to point out that Ozempic is a GLP-1 (similar to how Benedryl is an antihistamine), and GLP-1 is just one tool in the toolkit. It’s not a miracle cure. It has potential benefits, but I tell my patients they should also consider that lifestyle matters.
Relying on medication alone isn’t enough. GLP-1 works best when combined with lifestyle changes like a healthy diet, regular exercise, and proper sleep. If you can maintain these practices in your daily life, you’ll have fewer side effects, and you’re more likely to come off of GLP-1 without any significant problems.
Ultimately, Ozempic can be a tool for managing menopausal weight gain, but it’s not a one-size-fits-all solution. It’s important to consult with your healthcare provider to weigh the benefits and risks and determine if this medication fits your broader health strategy.
SMALL TWEAK>>BIG DIFFERENCE
If you’ve hit a plateau in your health and fitness, it’s easy to feel stuck and frustrated. But sometimes, all it takes is a small tweak in your routine to kickstart progress again. Your body often adapts to routines, making it harder to see continued progress if you always do the same thing.
Changing things up—what time you eat, how much sleep you get, or the types of foods you choose—can signal your body to respond differently, breaking that plateau and helping you move toward your goals.
Small shifts to try:
Change meal time: If you work out fasted, try working out fed. I’ve personally seen people lose weight when they try this shift.
Eat differently in the morning: Swap your breakfast for a high-protein option to boost metabolism.
Add 10 minutes of strength training: A short addition to your workout can elevate your results.
Switch up your sleep routine: Aim for 7-9 hours of quality sleep to regulate hunger hormones better.
Hydrate differently: Mix your water with electrolytes and creatine to upgrade your hydration.
NUTRITIONAL GUIDELINES TO OPTIMIZE YOUR HEALTH DURING MENOPAUSE
The food you eat can help manage menopause symptoms naturally. Here’s how:
🌶️ Foods rich in phytoestrogens, like soy, flaxseeds, and chickpeas, can help quell hot flashes and night sweats. Also, avoid triggers like spicy foods, alcohol, and caffeine.
🐟 Load up on calcium and vitamin D with leafy greens, dairy products, and fatty fish like salmon to help maintain robust bone health.
🥜 Include omega-3s from walnuts, chia seeds, and magnesium-rich foods like almonds and spinach to support brain health and manage mood swings and anxiety.
🌾 Go for high-fiber, low-sugar options like whole grains, veggies, and legumes to satisfy you and fight cravings.
