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Ep. 23 | Healthy Grocery Shopping: A Simple Guide for Women Over 40

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

Release Date: 10/19/2023

Ep. 138 | Menopause Stress: Why Your Body Can't Handle It Like It Used To (And What to Do About It)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you've always handled stress well but perimenopause has made everything feel like too much — this episode explains exactly why, and what's actually happening in your body. Stress didn't get harder. Your hormones changed how your body responds to it. In this episode, I break down what chronic cortisol elevation is doing to your blood sugar, sleep, progesterone, and metabolism — and why managing stress in midlife requires a completely different approach than what worked before. Perfect for women in perimenopause or menopause who feel overwhelmed, wired, and can't figure out why their...

Ep. 137 | Perimenopause Rest: Why You Can't Slow Down (And Why Your Body Is Paying the Price)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you've been running on fumes in perimenopause — pushing through exhaustion because slowing down feels like giving up — this episode is going to reframe everything you think you know about rest. Rest isn't optional anymore. It's a physiological requirement. And in this episode, I break down why your body's tolerance for stress drops in perimenopause, what cortisol is doing to your hormones and metabolism when you can't slow down, and what real recovery actually looks like for your midlife body. Perfect for women in perimenopause or menopause who feel guilty every time they stop —...

Ep. 136 | GLP-1s in Perimenopause: Why Women Feel Shame for Getting Help

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you're in perimenopause and using a GLP-1 — or thinking about it — and you've felt like you had to justify that decision to anyone, this episode is for you. I'm getting into why the shame around GLP-1 use hits so much harder for women in perimenopause, where it's actually coming from, and why most of the loudest critics have never struggled with a changing metabolism a day in their lives. Perfect for women in perimenopause or menopause who are tired of feeling like they have to earn the right to get support. Show Intro GLP-1s and Hidden Shame Why Weight Loss Gets Judged Quick Quiz...

Ep. 135 | Perimenopause Muscle Loss: Why It's the Metabolism Piece No One Talks About

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you're in perimenopause and doing everything right — eating well, exercising, trying to manage stress — but your metabolism is still stuck and the weight won't move, muscle loss is probably the piece nobody's told you about. Muscle loss doesn't just change how your body looks. It slows your metabolism, wrecks your blood sugar, and drains your energy — and perimenopause speeds it up faster than most women realize. In this episode, I break down why it's happening, why more cardio and less food make it worse, and what you actually need to do instead — including what this means if...

Ep. 134 | Perimenopause Myths: The Online Advice You Need to Stop Following

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you've tried intermittent fasting, pushed harder in the gym, or bought supplements because someone online swore by them — and still feel worse — this episode is for you. I'm breaking down the specific perimenopause advice that's making your symptoms worse, why some well-known voices in this space are sharing incomplete science, and how to spot the difference between advice that's grounded in research and advice that's designed to sell you something. Perfect for women in perimenopause who are doing everything they read online and still not seeing results. Grab my free Perimenopause...

Ep. 133 | Perimenopause Hot Flashes: Why Your Body Isn't Overheating (And What It's Actually Trying to Tell You)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you've been white-knuckling your way through hot flashes in perimenopause — dreading the next wave of heat, planning your outfits around layers you can strip off, waking up drenched at 2am — this episode is going to change how you look at what's happening in your body. Hot flashes aren't random. They're a signal from your stress response system. And in this episode, I break down why your body is sending that signal, what cortisol and blood sugar have to do with it, and why trying to manage the symptom without addressing the source keeps you stuck in a cycle that never actually ends. ...

Ep. 132 | GLP-1 and Perimenopause Nutrition: What to Eat to Avoid Muscle Loss While Losing Weight

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

GLP-1 nutrition in perimenopause is one of the most searched topics right now — and most of the advice out there wasn't written for a perimenopausal body. In this episode, you'll learn exactly what to eat to protect your muscle while losing weight on GLP-1s, why eating less without eating strategically backfires in midlife, and the most common nutrition mistakes women make when their appetite drops. If your hunger is quiet but your body still needs fuel, this episode is for you. Perfect for: Women in perimenopause or menopause who are using GLP-1s and want their nutrition...

Ep. 131 | Perimenopause Brain Fog: Why You're Losing Words Mid-Sentence (And It's Not Dementia)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

If you're over 40 and you've started losing words mid-sentence, walking into rooms and forgetting why, or feeling like your brain just isn't working the way it used to — this episode is for you. I break down why perimenopause brain fog isn't a memory problem or an early sign of dementia, how chronic stress puts your brain in triage mode, and why nothing clears until you address what's actually driving it. You'll learn what's really happening in your body and why regulation — not more supplements or trying harder — is the missing piece. Perfect for women in perimenopause or menopause...

Ep. 130 | GLP-1 and Menopause: 8 Weeks In, What's Actually Working and Why I'm Advocating for This Tool

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

Nine weeks in on my GLP-1 journey and I have real data to share. 10.8 pounds lost, zero side effects, blood glucose continuing to drop — and I'm still on the lowest dose intentionally. Here's what's actually working, what most women aren't being told before they start, and why I'm not just using this tool — I'm advocating for it. In this episode, I share my honest 8-week update including what microdosing really means, why the dose most doctors push toward may work against you in menopause, why blood glucose matters more than most women realize, and why using medical support...

Ep. 129 | Menopause Weight Gain: I Did Everything Right and Only Lost 7 Pounds (Here's What I Was Missing)

It's Not JUST Menopause | Metabolism, Weight Loss & Hormone Solutions for Women in Midlife

Doing everything "right" but your body won't budge? I spent 10 months strength training, tracking macros, and using BHRT — and lost only 7 pounds. Here's what I was missing (and what I wish I'd done 15 years earlier in perimenopause). In this episode, I share my personal story of struggling with weight loss in postmenopause despite having all the certifications and doing everything by the book. I break down why nervous system regulation is the missing piece most women skip, what hidden stressors keep your body stuck, and why starting in perimenopause (not waiting until menopause) makes all...

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Grocery shopping may seem like a simple, almost trivial task. Yet, it's an essential part of our lives that demands strategic thinking, budgetary considerations, and time management. Today I want to offer tips and strategies to make your grocery shopping experience efficient, economical, and even enjoyable.

Tip #1: The first step to an efficient grocery shopping routine is planning. Before hitting the store, plan your meals for the week. Create a shopping list based on these meals and ensure it covers all food categories to guarantee a balanced diet. Include proteins, grains, fruits, vegetables, and healthy fats. Use your favorite recipe apps, food blogs, or cookbooks to inspire and help you in meal planning.

Tip #2: Group your shopping list items according to the layout of your preferred store. This will save you time by minimizing back-and-forth movements. For example, if your store has produce at the entrance and proteins at the back, structure your list accordingly.

Tip #3: Set a budget for your weekly grocery shopping. Your budget should be flexible enough to accommodate unexpected deals but stringent enough to prevent unnecessary purchases. To stretch your dollar further, utilize discount cards, coupons, and promotional deals. Consider buying in bulk for non-perishable items or those with a long shelf-life.

Tip #4: While buying cheaper products to save money is tempting, it's essential to remember that cheaper doesn't always mean better. Focus on the quality of the products rather than quantity. Fresh produce, high-quality proteins, and whole grains may cost a bit more but will benefit your health in the long run.

Decide which items are worth buying organic. While organic produce can be healthier due to lower pesticide residues, it can also be more expensive. The Environmental Working Group's (EWG) "Dirty Dozen" and "Clean Fifteen" lists can guide you on which fruits and vegetables have the highest and lowest pesticide residues.

Tip #5: Understanding food labels is essential to grocery shopping. Look beyond the marketing claims on the front of the package. Check the ingredients list and nutrition facts. Avoid products with trans fats, high amounts of added sugars, or unpronounceable ingredients. Remember, ingredients are listed in order of proportion in the product, so the first few ingredients make up most of the product.

Tip #6: Avoid going grocery shopping when you're hungry. Hunger can lead to impulse buys and unhealthy food choices. If you must shop before a meal, consider grabbing a healthy snack first.

Tip #7: Consider the environmental impact of your grocery shopping. Choose locally grown produce when possible, reducing the carbon footprint associated with long-distance shipping. Opt for reusable shopping bags and produce bags to reduce plastic waste.

Tip #8: Online grocery shopping and delivery services have gained immense popularity in this digital age. They offer convenience, especially for those with tight schedules or mobility constraints. However, compare prices as they can vary between physical and online stores.

In conclusion, grocery shopping is not merely a chore but a significant factor influencing our dietary habits, health, and well-being. With planning, budgeting, informed decision-making, and a dash of technology, you can transform this mundane task into an effective and enjoyable routine.

Link for my Guide to Reading Food Labels

Are you ready to discover the HEALING POWER OF NUTRITION and learn more about toxins and your exposure??

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