Manage Menopause and Thrive With More Energies

06/21/2024

For 7 days till June 27th, you may enroll in my course "Menopause Magic: Essential Oils for Radiant Health Made Easy" for free. I hope everyone can benefit from the teaching. Have fun and see you in the course!

Discover the transformative power of essential oils during menopause with our comprehensive course. Learn how to alleviate menopausal symptoms naturally and achieve radiant health with simple, effective essential oil blends in as short as one week. Promote your hormonal balance and overall well-bein...

11/20/2023

Hi beautiful ladies, today we are going to discuss what scientists say about intermittent fasting. Discover the amazing benefits of intermittent fasting beyond combating menopausal weight gain: it also helps improve cardiovascular health, combat cancers and diabetes, and support mental health!

We are currently developing a master course to help menopausal women regain their beauty and confidence. We would love to listen to your opinions. Anyone who participates in the survey has the chance to get the course for a hugely discounted price when it becomes available. Please use the following link to finish the 1-minute survey: https://form.jotform.com/233234906666057. Thank you, and stay healthy!

https://youtu.be/fgp6KDX0W0o

Let's delve into the science behind intermittent fasting. Besides promoting weight loss in menopausal and post-menopausal women, intermittent fasting also he...

11/14/2023

Howdy beautiful ladies! It has been a while since my last update, as I was working on the video for menopause weight loss. Here is the first video of the series. I hope you find it helpful. Stay tuned!

Menopause can bring about significant weight changes, but with the right strategies, maintaining or achieving a healthy weight is possible.In this video, we ...

10/27/2023

Finally, here is part 3 of the Hot Flash series. Later, I will work on inspiring new content. Stay cool, and stay informed!

Discover the ins and outs of menopause and its most common symptom, hot flashes, in this video!As many women navigate the challenging phase of menopause, fin...

10/26/2023

This is part 2 of the hot flash series. Enjoy!

Discover the ins and outs of menopause and its most common symptom, hot flashes, in this video!As many women navigate the challenging phase of menopause, fin...

10/25/2023

Hello beautiful ladies! As promised, I have been working on engaging videos that share tips to tame menopause symptoms using a holistic approach and natural remedies. Below is the link for the videos on how to relieve hot flashes using natural remedies. Do not forget to like it if you find it helpful. Stay cool, and stay informed!

Discover the ins and outs of menopause and its most common symptom, hot flashes, in this video!As many women navigate the challenging phase of menopause, fin...

10/16/2023

Keto Diet and Menopausal Weight Loss: A Comprehensive Guide

The keto diet has gained significant attention in recent years, not just as a weight loss tool, but also as a potential solution for various health issues. When it comes to menopausal weight loss, the keto diet might offer some unique benefits. Let's delve into the details.

What is the Keto Diet?
The ketogenic (or keto) diet is a low-carb, high-fat diet that shifts the body's metabolism from burning carbohydrates (sugars) to burning fats. This metabolic state, known as ketosis, results in the production of ketones in the liver, which then serve as an alternative fuel source for the brain and body.

Keto Diet: The Basics
Fuel Sources: The human body can run on two primary fuels: sugar (from carbohydrates) and fat. Most modern diets are high in carbs, leading the body to primarily use sugar as its energy source. The keto diet restricts carb intake, prompting the body to use fat as its primary fuel.

Ketosis: When carb intake is drastically reduced, the body enters a state called ketosis. In this state, fat is converted into ketones in the liver, which then fuel the brain.

Benefits: Being in ketosis turns the body into a fat-burning machine, making it easier to lose weight, even while sleeping. Additionally, the diet provides sustained energy, reduces hunger and cravings, and can improve mental clarity.

Keto Diet and Weight Loss
The global obesity epidemic, coupled with the rising cases of type 2 diabetes, highlights the adverse effects of high-carb, high-sugar diets. Consuming such diets keeps the body in a constant state of burning sugar, leading to fat storage due to the hormone insulin. The keto diet reverses this by minimizing carb intake, thus reducing insulin levels and promoting fat burning.

Keto Diet and Menopause
Menopause brings about various physiological changes in women, including weight gain. The keto diet can be particularly beneficial during this phase because:

Fat Burning: The diet turns the body into a fat-burning machine, aiding in weight loss without the need for excessive exercise.

Appetite Control: Many women experience increased appetite and cravings during menopause. The keto diet helps reduce these cravings and keeps one satiated for longer periods.

Stable Energy: The constant energy provided by the keto diet can counteract the fatigue and energy dips often experienced during menopause.

Practical Tips for Following the Keto Diet
Foods to Eat: Focus on healthy foods like fish, eggs, vegetables, and natural unsaturated fats like butter, olive oil, and avocados.

Foods to Avoid: Minimize intake of high-carb foods like bread, pasta, rice, and sugary snacks. Also avoid red meat, which is known to increase the risk of developing cancers.

Stay Hydrated: Drink plenty of water and consider adding electrolytes to combat the initial side effects of the diet, often referred to as the "keto flu."

Listen to Your Body: While the keto diet offers many benefits, it's essential to listen to your body and make adjustments as needed.

The keto diet, with its focus on low-carb, high-fat foods, offers a promising solution for menopausal weight loss. By turning the body into a fat-burning machine, it not only aids in weight loss but also provides sustained energy, making it a suitable choice for women navigating the challenges of menopause. In the next post, we are going to touch the details of setting up a healthy and effective keto diet!

10/08/2023

How to lose weight post-menopause

Hormonal changes during menopause can significantly impact weight. Here's how:

Estrogen: As women approach menopause, estrogen levels decrease. Estrogen has a role in regulating body weight and metabolism. With its decline, the body tends to store more fat, especially around the abdomen, leading to the infamous "menopausal belly."

Cortisol: Known as the "stress hormone," high cortisol levels can lead to weight gain. Chronic stress, which many women experience during menopause due to various symptoms like hot flashes and sleep disturbances, can keep cortisol levels elevated. This not only promotes weight gain but also directs fat storage to the abdominal area.

Insulin: Insulin is a hormone responsible for regulating blood sugar levels. Imbalances can lead to insulin resistance, where the body's cells don't respond to insulin as effectively. This can lead to increased fat storage and make weight loss more challenging.

Here is what we can do to shed these pounds:

1. Dietary changes:

A ketogenic diet reduces central obesity and serum insulin in women with ovarian or endometrial cancer. This research suggests that a ketogenic diet can help reduce central obesity and serum insulin levels in women with specific types of cancer. While it doesn't focus on menopause, it provides insights into the potential benefits of the keto diet for women's health. Opt for fruits, vegetables, whole grains, lean proteins, and healthy oils like olive and vegetable oils. Limit intake of carbs such as bread, pasta, and baked goods, which are harder to burn off. Avoid calorie-laden drinks like alcohol, sodas, and sugary coffee beverages.

2. Intermittent fasting

This involves cycling between periods of eating and fasting. It can be an effective way to lose weight and improve metabolic health. Common methods include the 16/8 method (fast for 16 hours, eat during an 8-hour window) and the 5:2 diet (eat normally for 5 days, consume 500-600 calories on 2 non-consecutive days).

3. Mindful eating

Paying attention to meal timing can make a difference. For instance, ending eating by 7 p.m. and resuming 12 hours later can be beneficial. This approach aligns with the concept of intermittent fasting, where one eats during a specific window and fasts for the rest of the time.

4. Stress management

Since there's a connection between stress and weight gain, especially around the belly, managing stress is crucial. Techniques like meditation, spending time in nature, and engaging in hobbies like knitting can help reduce stress levels.

5. Herbal supplements

Some women find relief with herbal supplements like black cohosh, evening primrose oil, and red clover. However, it's essential to consult with a healthcare provider before starting any new supplement.

6. Hormone therapy (HT)

While HT can be controversial, some research suggests it might help prevent menopausal weight gain. It's crucial to discuss the risks and benefits with a healthcare provider.

In the future's posts, we will talk about keto diet and herbal supplement in more detail. Have a great weekend!

10/03/2023

Everything You Need to Know About the Galveston Diet

The Galveston Diet has gained a lot of popularity in the menopause community. But what is it, and does it work for you?

The Galveston diet is a self-paced weight loss program designed by Dr. Mary Claire Haver, MD, an obstetrician-gynecologist. It aims to combat menopausal weight gain through a combination of anti-inflammatory foods and intermittent fasting. The diet emphasizes whole foods and limits processed foods, added sugars, and artificial ingredients. You need to pay to get access to the curriculum, meal plans, recipes, and other tools.

Having said that, there are indeed general guidelines you can follow. We will go over them one by one.

What Can You Eat?

You should have anti-inflammatory, anti-oxidative whole foods. Specifically, you should take:
Lean proteins like chicken, turkey, fish, and tofu.
Fruits like berries, apples, oranges, and bananas.
Vegetables like broccoli, spinach, kale, carrots, and bell peppers.
Legumes like beans, lentils, and chickpeas.
Whole grains like quinoa, brown rice, barley, and whole grain bread.
Healthy fats like avocado, olive oil, nuts, and seeds.
Full-fat dairy like Greek yogurt, cheese, and milk.

What to Avoid?

Processed foods, especially those with added sugars and artificial ingredients.
Artificial additives such as colors and flavors.
High fructose corn syrup that is often found in sodas and some processed foods.
Processed meats like bacon and certain sausages.
Fried foods like deep-fried snacks and dishes.
Inflammatory oils like canola or vegetable oil.
Refined flours and grains like white bread, pastries, and certain cereals.

What About the 16:8 Intermittent Fasting?

The 16:8 method is a form of intermittent fasting. It includes 16 hours of fasting and 8 hours of eating. The idea behind this method is to give your body a longer break between meals, allowing it to burn stored fat more effectively. It's also believed to have various health benefits, including improved metabolism and better blood sugar control.

16 Hours of Fasting: For 16 continuous hours, you abstain from eating. This includes the time you're asleep. For instance, if you finish dinner at 8 PM, you won't eat again until 12 PM the next day.

8 Hours of Eating: After the 16-hour fasting window, you have an 8-hour window where you can eat. Using the previous example, you'd eat between 12 PM and 8 PM. During this time, you can have your meals and snacks, ensuring they align with the Galveston Diet's guidelines.

The Galveston diet has its advantages compared with other diet programs. First, the diet doesn't require you to count calories or macros, making it more sustainable. Secondly, instead of restricting, the emphasis of the diet is on adding anti-inflammatory foods to your diet. Thirdly, it encourages meal planning, prepping, and balancing hormones for fat loss.

However, the Galveston diet has its cons. First, there's no specific research on the Galveston Diet's long-term effects or success rate. Secondly, while intermittent fasting has benefits, it may not be suitable for everyone, especially those with certain medical conditions or a history of eating disorders. Thirdly, you need to purchase the program to have full access, which might be a limitation for some.

In conclusion, the Galveston diet might help reverse menopausal weight gain by combining a whole foods diet with intermittent fasting. However, specific research on the Galveston Diet is still lacking. If you're considering this diet, it's essential to consult with a registered dietitian or healthcare professional to ensure it's the right fit for you. Happy dieting!

09/29/2023

Would you like a video course on menopause?

Every time I searched on Google or Amazon for menopause books, I was swamped by how many books were talking about similar subjects.

Their quality varies, and we simply don't have time to go through all of them.

But what if there is a high-quality video course on menopause and how to manage the symptoms? Will you be interested? Just let me know by liking the post!

09/26/2023

Persistent Weight Gain? Here's Why!

While many women expect some weight gain as they age, the weight gain associated with menopause can be particularly annoying. In its most pronounced form, this isn't just about gaining a few extra pounds; it can be a significant increase in weight that stubbornly resists traditional weight loss strategies.

One of the most frustrating aspects for many menopausal women is that weight gain occurs despite maintaining a similar diet and exercise routine. Shedding those extra pounds becomes an uphill battle, even with calorie restrictions and increased physical activity. This particular difficulty in weight shedding is due to a combination of factors:

Metabolic Slowdown: As women age, their metabolism naturally slows down. The decline in metabolism means that even if they consume the same calories as they did in their younger years, they might still gain weight.

Loss of Muscle Mass: Several physiological changes often accompany menopause, including decreased muscle mass. Muscle burns more calories at rest than fat, so a decrease in muscle mass means fewer burned calories throughout the day.

Hormonal Changes: The hormonal fluctuations during menopause, especially the decline in estrogen, can lead to increased fat storage, particularly around the abdomen. This visceral fat is harder to lose and associated with a higher risk of heart disease and other metabolic conditions.

Insulin Resistance: Some women become more insulin resistant during menopause, which can lead to weight gain and increased fat storage, especially around the midsection.

Stress and Emotional Factors: The emotional and physical changes of menopause can lead to increased levels of the stress hormone cortisol, which has connections with weight gain. Additionally, mood disturbances, anxiety, and depression can lead to emotional eating.

For many menopausal women, this weight gain isn't just a cosmetic concern. It's closely tied to increased risks of various health conditions, from cardiovascular diseases to type 2 diabetes. Moreover, the emotional toll of being unable to lose weight despite genuine efforts can be significant, affecting self-esteem and overall well-being.

If you are experiencing this stubborn weight gain, please understand it isn't because you are 'doing something wrong.' It's a complex interplay of biology, hormones, and age. In my other book, I will discuss this problem in detail and introduce how to battle persistent menopausal weight gain through intermittent fasting.

09/22/2023

My first little book 'Achieving Hormone Balance' hit the #1 New Release in Menopause & Naturopathy. Totally unexpected and I feel very humble. It will not be possible without your warm support. Thank you so much, beautiful ladies. I will do my best to provide informative content in my post.