postmenopausal osteoporosis prevention

Women 50+ Need More Than Calcium, Vitamin D, and Wishful Thinking

Hormonal changes in menopause, Menopause, NutritionLeave a comment

Introduction Welcome to the third instalment of my series exploring the Gendered Ageing Gap – that systemic blind spot where modern science frequently ignores the unique metabolic and hormonal shifts of post-menopausal life. Or, unfortunately, female life in general. In our previous discussions, I looked at how the “male-as-default” model compromises everything from clinical trials to cardiac diagnoses. Today, I want to talk about what happens to our bodies as we age, specifically how we maintain our physical stamina and bone strength. #IamNotDoneYet means, I have many plans for the decades to come, so I need to keep my body up and running smoothly. Always keeping in mind: as an Old-timer, it needs more TLC. But I will also look at something else: how we can use technology to survive the journey. I will explain in this article how to use AI – not to answer lazy, surface-level questions, but to provide deeper, nuanced analysis based on the complex information we already have. My goal isn’t to jump on the tech hype train; it is to show how digital tools can help intelligent, experienced people think more clearly in an age of information overload and AI acceleration. Let’s clear up one misconception immediately: menopause nutrition is more complex than the dairy or the pharma industry would like you to believe. We do not need to “solve” menopause – it is a natural transition, not a disease. But if we want to ensure we remain healthy, keep our bones strong, and preserve our career longevity despite this transition, we have to dismantle the calcium myth nobody questions. The Danger of the Single-Nutrient Hype For decades, nutrition for women over fifty has focused on a remarkably narrow subset of concerns – primarily popping a calcium pill and drinking milk. Lately, vitamin D has joined the ranks, enjoying an absolute renaissance in the wellness world. It is treated like liquid gold, with internet gurus advising everyone to take megadoses as if they were breath mints. But as a pragmatist, I must urge caution. High-dose supplementation without context is a recipe for disaster. I recently had a client who was fiercely trying to combat midlife fatigue by taking several different dietary supplements. When we looked closely at her routine, we discovered she was blindly consuming a staggering 10,000 IU of vitamin D every single day. In addition to being reasonably active and walking her dog daily – so getting a reasonable dose of sunlight[i]. When her blood results came back, her levels were at 85 ng/mL – which is dangerously close to toxic (for context, a normal, healthy range is between 20–50 ng/mL). The problem wasn’t that she was careless; the problem was hidden entirely in the chaotic complexity of modern supplement labelling: Could this maths have been sorted out manually? Absolutely. That is exactly what I used to do in the past, before advanced digital tools existed. But cross-checking stacks of patient information leaflets by hand takes considerable time and drastically increases the likelihood of human error. Enter the Administrative Workhorse: Why AI Makes Sense This is precisely where nuance comes into play. We aren’t asking an AI to tell us “what vitamins should I take?” – that yields generic, unrepresentative fluff. Instead, we use it to handle the tedious, time-consuming legwork that the human brain is poorly optimised for: When I uploaded my client’s supplement leaflets into my workspace, the AI processed the chaotic structure in seconds, immediately exposing a pattern of compounding dosages that would have been incredibly easy to overlook. But let me be completely unequivocal: at no point can AI do the thinking for me, and it can never replace human expertise. The algorithm did not decide whether my client’s vitamin D intake was appropriate. It didn’t understand her lifestyle, her age, or her specific clinical background. Interpreting that data still requires context, medical understanding, and human judgment. AI is the assistant that clears the desk; you are still the expert doing the deep thinking. The Real Science of Menopause Nutrition Menopause Nutrition goes way beyond calcium, vitamin D and Wishful Thinking When we use tools to cut through the marketing noise, what does the actual data say about keeping our bones strong despite menopause? It tells us that looking at single nutrients provides an incomplete picture. Menopause involves a significant drop in estrogen, which accelerates bone resorption and alters our metabolism. To fight back, our bones require a complex symphony of nutrients working in unison – including phosphorus, magnesium, and specific fatty acids. Nutritional Factor Effect on Post-Menopausal Bone Health Biological Mechanism Calcium & Vitamin D Robust preservation of Bone Mineral Density (BMD) Enhances bone structure and mineral absorption Riboflavin (Vitamin B2) Positive / Highly Protective 👉 The surprising piece most simplified advice ignores. Significantly correlated with higher spine BMD in midlife women. Saturated Fatty Acids Negative / Promotes bone loss Forms insoluble complexes with calcium, leading to elimination Dietary Acid Load Negative / Accelerates mineral leaching Estrogen deficiency makes women highly susceptible to metabolic acidosis. This brings us to riboflavin (aka vitamin B2) – the unsung hero of midlife bone health. Landmark studies indicate that nutritional patterns high in riboflavin, phosphorus, and calcium are significantly positively correlated with spine bone mineral density in women transitioning through menopause ($p < 0.05$). If you are only focusing on calcium while ignoring metabolic supporting factors like riboflavin, you are trying to build a brick wall without any mortar. The Acidity Trap and the Global Nutrient Gap The popular advice of “just drink more milk” also entirely ignores the impact of the Western diet. Diets high in saturated fats and lacking alkali-forming metabolites from fruits and vegetables increase our dietary acid load. Because estrogen deficiency makes our bodies highly susceptible to acidosis, the body compensates by doing something clever but structurally disastrous: it leaches calcium directly out of our bones to neutralise the acid. To make matters worse, active older women face a massive, documented “micronutrient gap”. A comprehensive global…

Does intermittent fasting work after menopause

Intermittent Fasting for Women Over 50: Risks, Benefits, and the “Gen Jones” Guide

Generation Jones, IF for women 50plus, Menopause, ScienceLeave a comment

The Midlife Reality Check: Why Menopause Changes Everything “Intermittent fasting is not wrong. It’s just often applied at the wrong time, for the wrong goal, by the wrong people.” If you’ve spent any time on social media lately, you’ve likely encountered her: a 34-year-old “wellness alchemist” standing in a sun-drenched, white-marble kitchen, claiming that a 20-hour fast is the secret to her “glow.” It’s a lovely aesthetic, but for those of us navigating the physiological landscape of ages 55 –65, that advice is about as useful as a screen door on a submarine. While the “Pinterest-perfect” lifestyle suggests that extreme restriction is the ultimate bio hack, the reality of intermittent fasting for women over 50 and 60 (the group with the label “Generation Jones”) is far more nuanced. We aren’t just smaller versions of men, nor are we biologically identical to our 20-year-old selves. Our hormones have shifted, our muscle mass is under siege, and recent 2024 cardiovascular data suggest that what works for an influencer might actually be a liability for a post-menopausal woman. The purpose of this article is to move past the anecdotes and translate recent scientific research – including the latest metabolic and cardiovascular data – into a safe, practical guide for midlife health. What is Intermittent Fasting? 16:8 vs. 14:10 Methods Explained Intermittent Fasting (IF), often referred to in clinical literature as time restricted eating for older women, isn’t a “diet” in the traditional sense. It doesn’t dictate what you should eat, but rather when you should eat. This also means: if you eat unhealthy or simply too much, it doesn’t matter, whether you do this in 8 hours or spread over a longer time period. It is a pattern of cycling between periods of eating and fasting to trigger metabolic shifts. In this article and the underlying research, three primary methods are most commonly studied: Why Intermittent Fasting Feels Different After 50 Biology undergoes a seismic shift once we cross the threshold of menopause. But if you are in this age group, you certainly know this. The decline in estrogen – the hormone that previously helped regulate our insulin sensitivity and fat distribution – leads to a slower metabolism and an increase in visceral fat (the dangerous fat stored around your organs and is nicely called “muffin top”). This shift makes intermittent fasting after menopause an attractive prospect for weight management, but there is a significant catch: “anabolic resistance.” As noted in the Morton study, our bodies become less efficient at processing protein and stimulating muscle growth as we age. In fact, the effectiveness of protein supplementation actually decreases with age, meaning we face an uphill battle to maintain our metabolic engine. In other words, and to re-emphasize:  not just that supplementation effectiveness decreases, but that the threshold of protein needed to trigger muscle synthesis increases. Consequently, intermittent fasting and menopause can be a double-edged sword; while you may be trying to lose visceral fat, you might inadvertently accelerate the loss of the very muscle mass that keeps your metabolism humming. What the Research Says: The Hard Data Recent scientific reports provide a sobering look at how IF impacts the older female body. Here is the breakdown of the data: Benefits and Risks of Intermittent Fasting in Older Women When weighing the intermittent fasting benefits and risks, it is essential to look at the full picture of midlife health. Evidence-Based Intermittent Fasting Checklist for Women, 55–65 Potential Benefits Potential Risks Weight Management: Reduction in visceral (belly) fat and BMI when combined with exercise. Sarcopenia: Accelerated muscle loss due to “anabolic resistance” and poor protein timing. Insulin Sensitivity: 53% reduction in HOMA-IR (insulin resistance) in at-risk subjects. Bone Density Loss: Risk of mineral loss (observed in rat models) if nutrient intake is inadequate. Brain Health: Potential increase in BDNF, a protein that supports cognitive function and fights “brain fog.” Cardiovascular Risk: Preliminary 91% higher risk of CVD death associated with strict 8-hour windows (AHA 2024). Metabolic Health: Improved glucose markers and potential reductions in blood pressure. Nutrient Deficiencies: Difficulty hitting calcium, fiber, and D3 targets in short eating windows. Why Influencer Advice Often Misses the Mark The “more is better” ethos of the biohacking world – where 20-hour fasts are worn like badges of honour – is fundamentally mismatched with the biology of a woman over 50. Influencers often ignore the Morton et al. findings on the protein synthesis ceiling for ageing bodies: there is a “ceiling” to how much protein your body can use for muscle synthesis at once (~1.6g/kg/day). If you cram all your food into a tiny window, you physically cannot absorb the protein required to combat age-related muscle loss. What works for a 25-year-old with peak estrogen is metabolic sabotage for a woman in post-menopause. At 60, our biology has changed; we have to play by a different set of rules that prioritize preservation over deprivation. See the video I generated, based on the research. This explains it in a very easy-to-understand way. The Best Intermittent Fasting Schedule for Women Over 50 Based on the synthesis of NCOA and Morton reports, the best schedule isn’t an extreme one. It’s a “Pro-Aging Protocol” that prioritizes muscle: This is very much in line of how I structure my “Master Longevity@50plus” course: practical protein targets, smart strength training, and gentle fasting windows. I wouldn’t even call it fasting, rather taking a break from eating. No gimmicks, no “eat only in this corner of your kitchen,” no complicated rituals. Just simple, evidence-aligned steps you can stick with for years -without feeling miserable The Verdict: Is Intermittent Fasting Safe Over 50? So, is intermittent fasting safe for older women? Yes, but only if it is personalized and cleared by a doctor. While it can dramatically improve metabolic markers and insulin resistance, it is not a one-size-fits-all miracle. It must be approached with caution, especially for those with existing heart conditions or a history of disordered eating. Trust me, I know what I am talking about.…

Reframing Life for Women After 50: A Time to Shine

Reframing Life for Women After 50: A Time to Shine

Healthy aging, Life after 50, Menopause, Workplace Bias1 Comment

Let’s get straight to it: No, your best years are NOT behind you. They weren’t in your 20s when you were busy figuring out how to adult (I was interrupted and haven’t completely figured it out. But that’s okay). They weren’t in your 30s when you were juggling work, life, and the occasional existential crisis. And they were definitely not in your 40s when perimenopause crept in like an uninvited guest. At that time, I was tackling my second doctorate and convinced that living, having fun, and enjoying life could wait until retirement – because, you know, productivity first. (Spoiler alert: it was not a good plan.) If you’re 50+, you’re in the prime of your life. You’ve got experience, resilience, and (let’s be honest) an unbeatable BS detector. You don’t have time for drama, diets that don’t work, or unsolicited advice from 30-year-old “life coaches” who think burnout is a personality trait. And, let’s be real, you’re also starting to compromise, lower unnecessary standards, and let go of perfectionism (I’m still working on that one). So, let’s debunk the midlife myth and talk about why this stage of life is your time to shine. 1. The Midlife Myth: Why It’s Time to Reframe Ageing Let’s face it: Society has done a terrible job of portraying women in midlife. Instead of celebrating wisdom and opportunity, we get sold a depressing narrative: 🔹 Fade into the background🔹 Wear beige (or black)🔹 Prepare for a future of anti-wrinkle creams, elastic waistbands, and orthopedic shoes And don’t even get me started on marketing. Ads for “age-defying” products star models barely out of their teens. (Seriously, how is a 16-year-old selling authenticity to a woman redefining her identity at 50?) I’ve noticed more mature women appearing in ads lately, but let’s be honest – many of them are professional models with fantastic genes and barely a hint of aging. And when they do show wrinkles? The images are filtered so much they could pass for a CGI movie. Reality check: Midlife is not a decline – it’s a milestone. It’s a time to rethink life choices and focus on what truly matters. Think about it: You’re likely only halfway through life. You’ve still got decades ahead, and now you truly know yourself. ✔ You no longer care about impressing the wrong people.✔ You’ve learned that “no” is a full sentence (and an act of self-care).✔ You know exactly what (and who) deserves your energy. Yes, midlife is a crisis – but in a positive way: “A crisis is useful when it causes you to go beyond familiar coping skills (both internal and external) and to develop new ones, therefore becoming more competent and autonomous.” Of course, this journey is easier when you take care of yourself – avoiding habits like crash diets, poor sleep, or worse, cigarettes and too much alcohol. But even with a few signs of wear and tear, midlife is not the end. Think of yourself as a vintage car – with the right TLC, you’ll run better than ever and you are special. 2. Health is Your Superpower: Investing in Your Body and Mind Now, let’s talk health – because this is what determines how good your next few decades will be. And no, this doesn’t mean surviving on kale and marathons (unless that’s your thing – then more power to you). Your health in midlife comes down to three key pillars: Strength Training Over Starvation Forget the scale. Focus on building muscle – it’s your best insurance policy after 50. It boosts metabolism, strengthens bones, and – bonus – keeps everything perky (yes, that too). 💡 Do this: Lift weights, do resistance training, or just carry your shopping bags like they’re part of an Olympic event. (Check out my previous blog article on body composition, metabolism, and the expanding waistline dilemma.) Food as Fuel, Not a Frenemy Menopause messes with hormones – but crash dieting makes it worse. Instead of starving yourself, focus on protein, fiber, and healthy fats. 💡 Do this: Instead of “eating less,” eat smarter. And yes, chocolate still belongs in your diet – just don’t let it become a food group. (Also, let me help you debunk some nutrition myths – because, honestly, there’s a lot of nonsense out there.) Stress Less, Sleep More Midlife stress turns you into a walking cortisol factory – and guess what cortisol loves? Storing belly fat. Sleep deprivation makes it worse. 💡 Do this: Protect your peace like it’s a VIP pass to your best years. Prioritize rest, boundaries, and saying NO. (Check out my blog article on how menopause affects sleep, stress, and mental well-being.) 3. Reinventing Yourself: Career, Passion Projects, and Bold Moves Who said career reinvention was just for 20-somethings? Not us. At 50+, you have decades of expertise – and that makes you valuable AF. This is the perfect time to: ✔ Pivot into consulting or freelancing✔ Launch a business you actually care about✔ Switch to a career that excites you✔ Use AI to work smarter, not harder (seriously, let AI do the boring stuff) And if your current job doesn’t appreciate your skills and experience?📌 Know your worth – someone else will. (Check out my blog post on Ageism in the Workplace.) 4. Confidence, Style, and Feeling Fabulous in Your Own Skin Here’s the deal: You’re still hot. The only thing that’s changed is society’s outdated beauty standards – which, frankly, are BS. Somewhere along the line, someone decided that youth = beauty, and aging = fading into the background. Spoiler: They were wrong. Confidence isn’t about looking 25 again – it’s about owning who you are today. The best accessory? A woman who knows her worth. 💡 Practical Confidence Boosters:✔ Dress for yourself, not for trends. If oversized shapeless tunics make you feel frumpy, ditch them. If bold colours and statement accessories make you feel powerful – wear them!✔ Stop hiding. If you love bright lipstick, silver hair, funky glasses – embrace…

Ageism Menopause Workplace Bias

Ageism, Menopause, and Workplace Bias @50plus

Menopause, Workplace BiasLeave a comment

Introduction Welcome to my world—where science meets humour, chaos meets structure, and experience meets an insatiable curiosity for what’s next. I’m Dr. Heike Franz: nutritionist, business whiz, and lifelong learner with two doctorates, an MBA, and an unofficial degree in surviving corporate nonsense. I’ve managed multibllion-dollar projects, untangled financial disasters (yes, including the infamous shoebox accounting system in Beijing), and spent years helping women 50+ regain their health, confidence, and sanity. I’ve lived through the reality of menopause, debunked more nutrition myths than I can count, and embraced technology, including AI, as a way to work smarter, not harder. Oh, and did I mention I share my home with a magnificent Great Dane who believes he owns my office? And who is much smarter than some CEOs I have met. So, if you’re here because: ✔ You’re fed up with being underestimated at work, but don’t have the energy to discuss with supervisors, who are younger than your kids..✔ You’re navigating the delightful (cough) surprises of menopause while still trying to keep up with a fast-paced workplace.✔ You’re tired of 30-year-olds explaining technology to you as if you were raised by candlelight. Then, my friend, you’re in the right place. Let’s get into it. But before we dive in, I must admit that my body is showing signs of wear and tear. I have to pay more attention, eat well (yes, my pet peeve), get rest and enough sleep. I like to think of myself as a classic car – needing a bit more maintenance, the finest fuel, plenty of polish, and a lot of TLC to shine like a true vintage gem! Although nutrition, exercise and stress management are not the focus of this article, I invite you to check out my courses. Your physical and mental well-being is the foundation for the next exciting phase in your life. Yes, Ageism Exists – But So Do You Let’s address the elephant in the boardroom: Ageism is real. It lurks in hiring decisions, offhand remarks about “fresh energy,” and the quiet assumption that we can’t possibly get new technologies. It is common practise to not even read your application, when you are above a certain age. The algorithm doesn’t recognize that you might tick each and every box, overfulfill requirements and are ready to rock ’n roll for the next decade. What these assumptions fail to acknowledge is that we are the women who built businesses, led teams, and survived workplaces before “wellness initiatives” and bean bag chairs became a thing. Our strategic thinking, problem-solving skills, and sheer grit are irreplaceable. 💡 Power move: Flip the script. The next time someone praises a “young, fresh perspective,” respond with, “Absolutely! And when you pair that with my decades of experience, you’ve got an unbeatable team.” Menopause at Work: It’s Not a Dirty Word Ah, menopause. That delightful phase where your body decides to keep things exciting – one minute you’re freezing, the next you’re melting like a human candle. And let’s not forget the brain fog that turns the word spreadsheet into a game of mental hide-and-seek. Yet, in most workplaces, menopause is still a taboo topic. If men had hot flashes, we’d have corporate-funded “Cooling Stations” and mandatory siestas. Since that’s not the case, it’s up to us to normalize the conversation. I’m sure other cultures might see things differently. During my time in Beijing, I had the pleasure of working with Helena, a highly qualified Chinese woman who was going through menopause at that time. Picture this: in the middle of a presentation to Senior Executives, Helena’s face turned as red as a traffic light – she was having a hot flash. We were already over our time, so I suggested a quick break to let her cool off. But Helena, ever the trooper, declared, “Nope, I’m taking questions now. And as you can see, gentlemen, I’m ready to spit fire. So don’t even think about feeding me any nonsense!” Yes, during menopause, our hormones go through quite the transformation, with estrogen – the hormone that turns us into the ultimate caregivers—taking a nosedive. While younger women might be busy playing “office mom,” looking out for everyone’s wellbeing, those of us in menopause are happily handing over the apron. So gentlemen, it’s time to step up and master the art of making your own coffee. Welcome to adulthood! 💡 Power move: If someone comments on your personal desk fan running in the middle of winter, simply say, “Oh, that’s my advanced climate control system.” Own it, with zero shame. And make sure you pay attention to your body. Get rest, get enough sleep and forget that nonsense of working 18 hour-days. AI: Your New Best Friend (No, Really, It’s Not That Scary) Some people assume we don’t do technology. The truth? We just don’t waste time downloading every app a 25-year-old raves about on TikTok. We embrace tools that actually make life easier – like AI. I am using AI extensively and would love to delegate some tasks completely – but we are not yet there. AI is doing a good job, most of the time (I am ALWAYS checking whether he/she/it is again hallucinating, as if on magic mushrooms), but I am adding the cherry on top of the cake. Imagine: 💡 Power move: Next time a younger colleague offers to “walk you through” the latest tech update, say, “Actually, I was just reading about AI-driven productivity tools – what’s your take on integrating machine learning into workflow automation?” Then enjoy watching them scramble. And if you need assistance or would like to learn more about the tools I am using, just let me know. Right now, I am teaching offline courses to local companies. This can easily be brought online. Confidence is Contagious – Start Spreading It A funny thing happens when you walk into a room with confidence – people assume you know what you’re doing. Which, of course, you do. You know your qualifications,…

Emotional Eating at 50plus

Emotional Eating @50plus

Hormonal changes in menopause, Menopause, ScienceLeave a comment

Introduction As a woman over 50 navigating the ups and downs of menopause, you certainly know all too well the emotional rollercoaster that can come with hormonal changes. One minute you’re feeling on top of the world, the next you’re in tears over something silly. And let’s not even talk about the cravings! If this sounds familiar, you’re definitely not alone. In fact, a recent study found that more women experience increased emotional eating during perimenopause and menopause, than previously expected. The real number might even be higher1. So, if you find yourself reaching for the ice cream every time, you’re feeling stressed, anxious, or just plain moody, take comfort in knowing that you are part of a very large (and totally relatable) club. But what exactly is emotional eating, and how is it different from normal, healthy eating? In this article, I’ll dive into the science behind emotional eating, debunk some common myths, and share some tips for getting it under control. Because let’s face it – we’ve got enough to deal with during this stage of life without adding guilt and shame around our eating habits to the mix. And stay tuned, there are more articles and posts in the pipeline. What is Emotional Eating? At its core, emotional eating is the practice of using food to cope with or manage our emotions. It’s turning to food – whether that’s a pint of Ben & Jerry’s, a bag of chips, or an entire sleeve of Oreos – as a way to soothe uncomfortable feelings like stress, anxiety, sadness, or even boredom. You eat, even though you are not hungry, and your nutritional needs are met. The thing is emotional eating is in fact a very normal and common human behavior. A 2013 study published in the Journal of the American Medical Association found that nearly 40% of people engage in emotional eating on a regular basis 2. So, if you find yourself doing it, you’re definitely not alone. And, by the way, this covers both genders and many age groups. The reason emotional eating is so prevalent is that food can actually provide a temporary mood boost. When we eat something delicious, our brain releases feel-good chemicals like dopamine and serotonin. This can make us feel better in the moment. But the effects are fleeting, and before long, we end up right back where we started – or even worse off, thanks to the guilt and shame that often accompanies emotional eating. Emotional Eating vs. Mindful Eating vs. Intuitive Eating It’s important to note that emotional eating is not the same as mindful or intuitive eating, which are much healthier approaches to our relationship with food. Mindful Eating Mindful eating involves being fully present and attuned to the physical sensations of hunger and satiety, as well as the taste and texture of the food we’re consuming. It’s about eating with intention and attention, rather than using food as a way to numb out or distract from our emotions. Spoiler alert: even if you are in a situation to give in and inhale an entire Apple Pie – you can learn to stop and switch to “Mindful Mode”. It might require some trial and error, but you can learn this. Intuitive Eating Intuitive eating, on the other hand, is all about honouring our body’s natural hunger and fullness cues. When we allowing ourselves to eat what we truly want and need, without judgment or restriction. It’s the opposite of the restrictive, diet-mentality that so many of us have been conditioned to adopt. Honestly, I have never met a woman who has never dieted a day in her life. Or the other way round: all women I know have experience with diets. Some of them are really experts, with decades of experience. Emotional Eating or Binge Eating Emotional eating, on the other hand, is all about using food as a way to cope with our emotions, rather than addressing the root cause of the issue. It’s a Band-Aid solution that may provide temporary relief, but ultimately does nothing to actually resolve the underlying emotional turmoil. At this stage, I also want to mention binge eating, and how it is different from emotional eating; Emotional eating is defined as a nonpathological eating behavior, whereas binge-eating disorder (BED) is defined as a pathological eating behavior. While different, both share some striking similarities, such as deficits in emotion regulation and inhibition3. In other words: the emotional eater and the binge eater use food to overcome negative feelings, but binge eating typically involves huge quantities of food, way beyond fullness. The Science Behind Emotional Eating So, what’s really going on in our brains and bodies when we engage in emotional eating? It turns out there’s a pretty complex interplay of hormones, neurotransmitters, and psychological factors at play. When we’re feeling stressed, anxious, or otherwise emotionally dysregulated, our bodies release a surge of the stress hormone cortisol. Cortisol is designed to give us a quick burst of energy to help us deal with the perceived threat, but it also has the side effect of increasing our appetite and cravings for high-fat, high-sugar foods45. Yes, you can put emotional eating and stress eating in the same bucket. Negative emotions are typically perceived as stress. Our ancestors had to rely on a quick surge of energy, when faced with danger. Our body doesn’t make a difference between a dangerous tiger or an over-demanding boss. It screams fight or flight – I need energy. Therefore, your body craves high calorie foods that supply lots of energy. This is because our brains see these calorie-dense foods as a way to quickly replenish the energy that’s been depleted by the stress response. Even though we didn’t have to fight or run away. In modern days, the opposite is more likely: we are stuck in one place, when a stressful situation emerges. And since our bodies are wired to seek out pleasurable experiences, the dopamine and serotonin release that comes…

Menopause lose weight at 50plus

Menopause Mystery or how to Lose Weight at 50plus?

Healthy aging, Menopause2 Comments

Do you want to lose weight fast or stay slim for good? And I have another question for you: do you want to lose pounds/ kilograms, or do you want to shed inches/centimetres? “But can’t I have both? Of course I want to stay slim forever, but it should be quick and easy, too! And of course I want to be thin, but I also want my scale to show X kg.” To explain these dilemmas, I’ll need to go into a bit of detail. In my last article “Menopause Mystery – Hormones and Weight Gain”, I talked about hormones and their antics. Or, more precisely, what they aren’t doing anymore. Here’s the short version in case you missed it: The female hormones estrogen and progesterone go into retirement. The body hates this and clings to fat because it can produce tiny amounts of estrogen as backup. Retirement is contagious: the thyroid gets lazy, and the pancreas isn’t so great at managing insulin anymore. Result: you are tired, you have no energy, your blood sugar is on a rollercoaster, and cravings take over. To make things worse, serotonin (the feel-good hormone) takes a nosedive, just when we need it most. So, chocolate has to step in as a substitute. Meanwhile, stress hormones cortisol and adrenaline double their shifts – thanks to menopause and the usual chaos of everyday life. We’re basically ready to brawl. But we don’t, because it’s not polite and leads to trouble. And we haven’t talked about another big problem, yet: Our body composition changes What does this have to do with losing weight fast or have a toned body and flat belly? A lot! These goals don’t automatically go hand in hand. You could lose several kilos, see the number on the scale drop, and still not have the figure you want. Why? Because a crash diet mostly burns muscle mass. And the weight loss is not sustainable, because your BMR drops. You need fewer calories, just to maintain your weight. On the flip side, you could lose inches, drop several sizes by building muscle instead. Take Christina, a client of mine. In 10 months, she lost 11 cm from her waist, 7 cm from each thigh, and 3 cm each from her hips and bust – while only losing 3 kg in weight! Now, think about which option you’d prefer… and let me explain why this happens. How Our Body Composition Changes Let’s face the facts: we’re not 20 anymore. Even if we feel that way (though when I argue with my mom, I often feel more like I’m 12). We lose precious muscle mass As we get older, our body composition changes. Even if we feel young at heart, we start to lose muscle mass around age 30. On average, we lose about half a pound of muscle each year after 30. This may not seem like much, but it adds up over time. If we are inactive, this muscle loss happens faster. Life’s demands, like work, family, & aging parents, can make it hard to find time for exercise or physical activity. During menopause, muscle loss doubles if we don’t intervene. Studies show that between 30 and 80, we lose about 60% of our strength. The major contributor to this muscle loss is the decline of estrogen. Although it is a complex topic and there are other reasons to speed up loss of lean body mass1 . Not to sound dramatic, but muscle loss and its effects are seen as typical signs of aging. And let’s be honest: many of us aren’t ready to think of ourselves as “old” just yet. The good news? We can fight muscle loss2! All we need to do is use, activate, and train our muscles. This doesn’t have to involve intense workouts – but more on that later. For simplicity, I’ll call it “training.” Training has significant overall benefits for our body and figure3 4 5 . Muscles Take Up Less Space Even if your weight stays the same, your clothes can feel tighter over time. This happens when you lose muscle but gain an equal amount of fat. The scale might not budge, but your body shape changes. And yes, much of that extra fat settles around the belly. A little reminder: muscles don’t turn into fat, nor does fat turn into muscle. These are completely different tissue types. We can’t turn water into wine, right? Another fun fact: people often say, “A kilo of muscle is heavier than a kilo of fat.” That’s nonsense – they both weigh 1,000 grams. The difference is in volume. If you want to learn more myths in the field of nutrition and health, get my free e-book “Busting Myths, Boosting Health“. Muscles Burn More Energy Muscle tissue uses significantly more energy (calories) than fat6. So, as muscle mass decreases, we need fewer calories just to maintain our weight. That’s why many women say, “I eat the same as always, but I’m gaining weight!” Makes sense: with less muscle mass, your metabolism slows down. Menopause further reduces calorie needs by up to 500 calories a day. Just picture this: it is the equivalent of approximately 100 g of chocolate! I calculated this for a 50-year-old woman: if she continues eating like she did at 20, she’ll gain about 10 kilos a year. (Note, this is a mathematical calculation and your body is a living organism.) Crash diets don’t help either and make the situation worse. When calorie intake stays too low for too long, the body burns muscle for energy – even when there’s plenty of fat to spare. Why? Because our brain, still stuck in the Stone Age, thinks we’re in a famine and decides to ditch those “energy-hungry” muscles. So, ladies, never cut calories below your basal metabolic rate, and don’t fast for more than 48 hours. A short pause is fine, but don’t overdo it. What Can You Do? Here’s the truth: weight changes and weight…

Menopause Weight Gain

Menopause Mystery – Hormones and Weight Gain

Hormonal changes in menopause, Menopause1 Comment

Is this you? “When I step out of the shower in the morning, I’m grateful the mirror is fogged up. Or maybe it’s just built-in protection so I don’t have to face my reflection!” “Pants with elastic waistbands or jersey pants are a total fashion disaster – I never thought I’d see them as part of my wardrobe!” If you’ve ever looked in the mirror, tugged at a waistband that used to fit, and muttered something unprintable—welcome to the club. You’re not alone. Beneath the humour (and occasional eye-roll-worthy comments from me) lies a mix of frustration and bewilderment many women feel about their changing bodies. Let’s face it, menopause is no picnic. Hormones, weight gain and more fun. Most of my clients are women between their mid-40s and mid-60s. The 50s crowd usually knows they’re in menopause, but the 40-something girls? Not so much. “Me? Menopause? No way, I’m too young!” Sound familiar? It starts subtly—mood swings, mysterious weight gain, or that extra glass of wine feeling more like sabotage than a treat. And then there’s weight. Oh, weight. What starts as a couple of holiday pounds gradually morphs into stubborn, immovable kilos. The old tricks—detoxes, crash diets, or simply “cutting back”—don’t seem to work. Even women who meticulously watch their diets are horrified to see the scale creeping up. What gives? It’s hormones, my dear. While menopause officially marks the reproductive organs hitting snooze, the changes ripple out, impacting everything from your mood to metabolism. Our trusty BMR (Basic Metabolic Rate) slows as we age, so even without eating more, we might gain weight. But let’s get one thing clear: it’s not your fault. No guilt. No shame. If you’re serious about tackling this weighty issue, it starts with understanding what’s happening under the hood. Menopause knowledge is power. In this series, I’ll break down the hormonal mischief causing weight gain and explore smarter ways to manage it. Forget yo-yo diets—they’ll just make matters worse. For now, take a breath, and let’s blame the hormones. Ready to dive in? Let’s go. Estrogen – The Mother of All Hormones Meet estrogen. Technically not the “mother” of hormones but the hormone that makes us nurture and have maternal feelings, when we see the hot young delivery guy. In this context, I simplify; estrogen actually refers to a group of hormones). Together with progesterone, it regulates the female cycle and pregnancies. By our mid-40s, estrogen production starts to slow down gradually. Our fertile years are nearing their end – not overnight but over a longer period – like watching paint dry in slow motion. Our bodies dislike change and react very sensitively to even slight fluctuations. Now those little love handles come into play: female fat cells can produce tiny amounts of estrogen, especially those stubborn belly fat cells that act more like glands. When estrogen levels start to drop, fat cells kick into action, stepping in to support the now-lazy ovaries1. So, it’s no surprise that fuller-figured women with more fat cells experience fewer menopausal symptoms (hot flashes, sleep disturbances, depression). To help fat cells do their job and help out with some estrogen, enzymes that store fat are activated while those that promote fat burning get switched off. Not exactly what figure-conscious women desire. But look on the bright side: estrogen keeps our skin youthful and smooth. Starvation diets and crash diets make the situation worse and the body clings tight to every fat cell. Therefore, patience is key here – slow and steady wins the race! Here is my tip: NEVER STARVE YOURSELF. To be precise: don’t drop your daily calorie intake below your basal metabolic rate. If it is just for one day, you might get away with it. But after 48 hours of starvation, your body senses a famine. All hormones collaborate swiftly when starvation occurs. This isn’t just menopause knowledge; it’s common sense: starving makes your body adjust and learn to function on less energy. Highly efficient – but not, what we want for our bodies. Progesterone – The Better Half of Estrogen Progesterone belongs to a group of steroid hormones called the progestogens. Its importance for conception is well-known, and during menopause, it comes back into focus when considering hormone replacement therapy (HRT). Many menopausal symptoms stem from declining progesterone levels. Progesterone is known to increase the production of GABA, a neurotransmitter that promotes sleep and also enhances mood by inducing feelings of relaxation and well-being. A decrease in progesterone levels results in lower GABA levels, which can contribute to symptoms of anxiety, sadness, or depression2. However, it’s not just progesterone itself; it’s the balance between progesterone and estrogen that gets out of whack. Estrogen can even become temporarily dominant – a temporary dominance that can cause significant fluctuations which the body does not really like. Insulin – When the Pancreas Gets Lazy What springs to mind when you hear “insulin”? For most people, diabetes comes to mind – when the pancreas produces insufficient insulin. Insulin is crucial for moving sugar from the blood into cells. But when estrogen levels drop, insulin resistance can occur: the pancreas must work harder, and insulin doesn’t function properly. You might have eaten something, but your brain still signals HUNGER. When blood sugar is too low, cravings hit hard. The brain raises alarms because it needs glucose. You might experience extreme cravings in this situation. But when you indulge in simple carbohydrates (rolls, pasta, rice, chocolate, and sweets) it gets tricky. These foods break down quickly into sugar molecules and enter the bloodstream swiftly. To transport sugar into cells, a large amount of insulin gets released -often with a little delay, because the pancreas has become sluggish. After that chocolate high – the pleasant relaxation we feel while eating chocolate – comes crashing down: high insulin levels drop blood sugar below normal levels. We feel tired, irritable, unfocused – and only another sugar rush will help. This means: a rollercoaster ride of blood sugar levels due to poor nutrition or…