Latest / Healthy, Period. / Ep 29: Perimenopause 3 Body Composition Changes

Transcript

Ep 29: Perimenopause 3 Body Composition Changes · Healthy, Period.

• 0:00
  SPEAKER_00: Hey, hey, welcome back to the Healthy Period Podcast.
• 0:04
  SPEAKER_00: I am Coach Kate and I'm just gonna jump right back into where we left off.
• 0:10
  SPEAKER_00: We are in the middle of a perimenopause series right now, and it is one of the most emotionally loaded topics, but also no one's talking about this stuff, and I just love that I get to bring it to you.
• 0:23
  SPEAKER_00: So today we are gonna talk about visceral fat or what you guys call belly fat, right?
• 0:30
  SPEAKER_00: Visceral fat body composition changes.
• 0:33
  SPEAKER_00: Why the answer is not automatically let's just eat less or this worked in my 20s, right?
• 0:40
  SPEAKER_00: Because this is what happens.
• 0:42
  SPEAKER_00: Our bodies start changing when we hit perimenopause.
• 0:45
  SPEAKER_00: Our genes fit differently, even if we're the same weight.
• 0:49
  SPEAKER_00: We might feel softer, we might be doing the same things we've always done.
• 0:53
  SPEAKER_00: We've done the things that worked in our 20s and in our 30s, but our body doesn't respond the same way.
• 1:00
  SPEAKER_00: And then suddenly our phones listen to us.
• 1:03
  SPEAKER_00: I'm a big believer that our phones are listening.
• 1:07
  SPEAKER_00: So every ad on the internet is now telling you that you need to flatten your cortisol, detox your estrogen, cut your carbs, fast for longer, take a miracle supplement, and work out harder.
• 1:20
  SPEAKER_00: And let's just be honest, no freaking thank you.
• 1:23
  SPEAKER_00: I want to talk about in today's pod what is actually happening and what you can do without turning your entire life into a punishment plan.
• 1:32
  SPEAKER_00: So let's just jump into like what is visceral fat?
• 1:36
  SPEAKER_00: So, not all body fat is the same.
• 1:40
  SPEAKER_00: Subcutaneous fat is the fat that sits under your skin, which is the kind that you can usually pinch, but visceral fat sits deeper into your abdomen, around your organs like your liver, intestines, and your pancreas.
• 1:52
  SPEAKER_00: It's metabolically active, and higher levels are associated with a greater risk of insulin resistance, type 2 diabetes, cardiovascular disease, fatty liver disease, and sleep apnea.
• 2:04
  SPEAKER_00: So this is why I do not want this conversation today to be about how do I get a flat stomach?
• 2:10
  SPEAKER_00: I understand that you want to feel good in your clothes, and I understand you want your body to feel like it's yours again.
• 2:16
  SPEAKER_00: Totally valid.
• 2:18
  SPEAKER_00: But what I want to talk about today is your metabolic health, strength, energy, sleep, longevity, and protecting your future self.
• 2:27
  SPEAKER_00: So why does body fat often shift to the middle in perimenopause?
• 2:33
  SPEAKER_00: As estrogen becomes more variable and eventually declines, many women experience a shift towards more central fat storage.
• 2:41
  SPEAKER_00: But your hormones are not your only player here.
• 2:44
  SPEAKER_00: So age-related muscle loss matters.
• 2:48
  SPEAKER_00: Sleep disruption matters.
• 2:50
  SPEAKER_00: Stress, reduced activity, years and years of chronic dieting, that matters.
• 2:56
  SPEAKER_00: Insulin resistance, not eating enough protein, and to be honest, being exhausted and just trying to survive a busy life for the last 20 years matters.
• 3:08
  SPEAKER_00: So I'm not jumping into this as a character flaw.
• 3:11
  SPEAKER_00: You're not lazy, you're not broken, you're not failing because your body changed, but our strategy just needs to change.
• 3:18
  SPEAKER_00: In the past couple of episodes, I've talked about how perimenopause is the audit of what has happened over the last 20 years.
• 3:26
  SPEAKER_00: So the more intense your symptoms are, likely is a reflection of how intense the last 20 years were.
• 3:35
  SPEAKER_00: So what I want you to take away, if you take away one thing from this podcast episode, is that your goal should not be to become perfect enough to lose weight, but your goal should be to become resilient enough where your body actually responds.
• 3:51
  SPEAKER_00: A resilient body is not a body that never has stress.
• 3:55
  SPEAKER_00: It's a body that has enough nourishment, movement, muscle, sleep, recovery, and flexibility to handle real life without everything falling apart.
• 4:04
  SPEAKER_00: And I think the wellness industry is missing the plot here is that we're pushing and pushing and pushing for nervous system regulation.
• 4:12
  SPEAKER_00: Lower your cortisol.
• 4:14
  SPEAKER_00: Here's something that's going to regulate your nervous system.
• 4:16
  SPEAKER_00: Calm yourself down, right?
• 4:18
  SPEAKER_00: But just because we do that does not automatically mean that your body can handle stress.
• 4:23
  SPEAKER_00: Doesn't mean that your body is automatically resilient.
• 4:26
  SPEAKER_00: Most women are not failing a fat loss plan because they don't know how to eat chicken and vegetables.
• 4:32
  SPEAKER_00: They're failing because the plan requires a level of perfection that no real human can actually sustain.
• 4:38
  SPEAKER_00: You're under-eating all week long.
• 4:40
  SPEAKER_00: A stressful week at work might happen.
• 4:42
  SPEAKER_00: The kids get sick, work gets crazy, you're not sleeping well, your period's gonna change, you miss a workout, and then you decide you failed and you go all the way off the rails.
• 4:52
  SPEAKER_00: And that's not because you lack motivation, it's because the plan had no resilience built into it.
• 4:58
  SPEAKER_00: And one of the things that I love to say that not a lot of women love is that you have to earn the right to a deficit.
• 5:07
  SPEAKER_00: You have to earn the right to get to the fat loss phase.
• 5:12
  SPEAKER_00: So when I say you have to earn the right, I'm not saying you have to suffer, over-exercise, or be perfect before you can pursue fat loss.
• 5:19
  SPEAKER_00: I mean before you aggressively reduce your food intake, we have to ask whether your body has the basics that it needs.
• 5:26
  SPEAKER_00: Are you eating enough protein?
• 5:29
  SPEAKER_00: Are you eating enough fiber?
• 5:30
  SPEAKER_00: Are you hydrated?
• 5:31
  SPEAKER_00: Are you sleeping?
• 5:32
  SPEAKER_00: Are you lifting weights?
• 5:33
  SPEAKER_00: Are you walking?
• 5:34
  SPEAKER_00: Are you eating meals consistently enough that you're not ravenous every single night?
• 5:39
  SPEAKER_00: Are you managing stress in a realistic way?
• 5:42
  SPEAKER_00: And are you addressing symptoms that need medical attention?
• 5:45
  SPEAKER_00: Because here, if the answer is no, a caloric deficit may not be the first thing that your body needs.
• 5:52
  SPEAKER_00: Your first job may be to stabilize it, to nourish it, to build muscle, to improve meal consistency, to sleep, to get some steps in, to stop swinging between restriction and chaos.
• 6:06
  SPEAKER_00: The foundations are simple on purpose, because if you're not doing the foundations, you can't walk into a fat loss space and actually see results.
• 6:17
  SPEAKER_00: So these simple foundations, you guys hear me talk about them all the time: protein, fiber, hydration, reducing reliance on ultra-processed foods, caffeine, sustainable movement, strength training, sleep, stress support, and tracking your patterns over time, that's not sexy work.
• 6:34
  SPEAKER_00: It's not glamorous, but it works because it's sustainable, it's simple.
• 6:39
  SPEAKER_00: It's the things that actually give your body what it needs.
• 6:42
  SPEAKER_00: So then when you walk into a fat loss phase, whether you're 30 years old or you're 45, 50 years old, the fat loss phase will work.
• 6:51
  SPEAKER_00: You're exhausted because you're depleted, you're exhausted because you've never actually eaten enough.
• 6:57
  SPEAKER_00: So nourishment is not the opposite of fat loss.
• 7:02
  SPEAKER_00: And this is where a lot of women lose track with me, right?
• 7:06
  SPEAKER_00: They think that if they focus on nourishment, they're giving up on the weight loss.
• 7:10
  SPEAKER_00: They're saying, okay, now I have to gain weight.
• 7:12
  SPEAKER_00: But no, that's not it at all.
• 7:14
  SPEAKER_00: Nourishment is what makes sustainable fat loss phases more possible.
• 7:20
  SPEAKER_00: And that's like not real English, but you need to have a sustainable fat loss phase to have that and have that be possible.
• 7:28
  SPEAKER_00: Nourishment has to come first.
• 7:30
  SPEAKER_00: Your body has to feel safe to respond.
• 7:32
  SPEAKER_00: So if we're eating enough protein, it's gonna help with feel satiated.
• 7:38
  SPEAKER_00: I never get that word right.
• 7:39
  SPEAKER_00: I'm not gonna re-record this podcast just because of that.
• 7:42
  SPEAKER_00: So protein is gonna help you feel satiated and it's gonna preserve lean muscle mass.
• 7:47
  SPEAKER_00: Fiber is gonna help you feel full and support dietary quality, right?
• 7:52
  SPEAKER_00: Gut motility and movement.
• 7:54
  SPEAKER_00: Strength training is gonna give your body a reason to keep muscle.
• 7:57
  SPEAKER_00: Walking is gonna support activity, blood sugar regulation without requiring you to just redline your nervous system.
• 8:06
  SPEAKER_00: And sleep is gonna support your hunger regulation, your recovery, your mood, and your metabolic health.
• 8:12
  SPEAKER_00: So we don't have to choose between caring about your body composition and caring about your health.
• 8:18
  SPEAKER_00: We can care about both, but there's an order of operations in how these things work, and we're not going to chase a body composition at the expense of your health.
• 8:27
  SPEAKER_00: So let's just look at an example.
• 8:30
  SPEAKER_00: So I work with a lot of women who are in perimenopause who want to lose body fat.
• 8:35
  SPEAKER_00: Again, why I'm recording this pot in the first place.
• 8:38
  SPEAKER_00: So in most women start with cutting out all carbs, they fast until noon, they might be doing HIT workouts six days a week, you only drink coffee until lunch because you want to save your calories for later, andor you're obsessing over every single calorie.
• 8:55
  SPEAKER_00: That is not where we start.
• 8:57
  SPEAKER_00: We're gonna start with at breakfast, we're gonna eat actual food, we're going to get protein in, we're going to get fiber in, we're going to have a full satiating breakfast that's going to hold you over until lunch.
• 9:08
  SPEAKER_00: At lunch, we're going to build a balanced plate.
• 9:10
  SPEAKER_00: We're going to have protein, fiber-rich carbs, vegetables, and a fat that's going to keep us satisfied through dinner.
• 9:17
  SPEAKER_00: We're going to add more steps than you currently do.
• 9:20
  SPEAKER_00: Walking is not a punishment.
• 9:22
  SPEAKER_00: It's accessible and it's helpful movement.
• 9:24
  SPEAKER_00: And the more steps you get in, the better your fat loss phase eventually is going to be.
• 9:30
  SPEAKER_00: You're going to strength train two or three times per week.
• 9:33
  SPEAKER_00: You're going to create a bedtime routine that's realistic enough to repeat.
• 9:37
  SPEAKER_00: We're not doing 120-step morning and night plans that doesn't work.
• 9:42
  SPEAKER_00: If you are a working mother, if you're a stay-at-home mom, if you're just building career, whoever you are, whoever you identify as, having a 120-step whatever routine is not going to work for anybody's lifestyle.
• 9:56
  SPEAKER_00: I don't know one person that that works for.
• 9:59
  SPEAKER_00: We are actually going to have routines that are realistic, that are going to wake you up in the morning and put sunlight in your eyeballs and actually get you feeling good.
• 10:10
  SPEAKER_00: And then at nighttime, we're going to have a system that actually calms you down enough where your brain turns off so you can go to sleep.
• 10:19
  SPEAKER_00: We're going to track how you feel, your hunger, your energy, your sleep, cravings, digestion, hot flashes, cycle changes, strength, mood, all these things, if you don't have awareness of what's going on, you cannot change anything.
• 10:33
  SPEAKER_00: And then once you have consistency, you can assess whether a modest calorie deficit makes sense for your goals and what's going on with your health.
• 10:43
  SPEAKER_00: If your hormones are raging, if you identify as someone whose hormones are out of control, you have not earned the right to get into a fat loss phase yet.
• 10:55
  SPEAKER_00: We have to prove to your body that it is safe, that you can go into a fat loss phase and it will respond.
• 11:04
  SPEAKER_00: So this is a completely different conversation than you starving yourself on Monday because you had pizza on Saturday or you enjoyed Sunday football with buffalo chicken dip, right?
• 11:15
  SPEAKER_00: And one thing I really want to reiterate over and over and over again for you is that when we look at the scale, it is data, it is not a verdict.
• 11:27
  SPEAKER_00: So perimenopause can make scale changes feel more emotional because your body may be changing in ways that you cannot fully control.
• 11:37
  SPEAKER_00: So the scale is one piece of data, which we do track often.
• 11:42
  SPEAKER_00: However, I also want you to look at your waist circumference.
• 11:47
  SPEAKER_00: That's helpful to know.
• 11:49
  SPEAKER_00: The scale can stay the same, and your waist circumference can go down.
• 11:55
  SPEAKER_00: We want to look at your strength in the gym.
• 11:57
  SPEAKER_00: The scale can stay the same, and your ability to be stronger and lift heavier weights goes up.
• 12:03
  SPEAKER_00: Your energy, your sleep, your digestion, your clothes.
• 12:07
  SPEAKER_00: You could be swimming in your clothes, and the scale has only changed two pounds.
• 12:14
  SPEAKER_00: Your blood pressure, your blood sugar, your lipids, how consistently are you caring for yourself?
• 12:22
  SPEAKER_00: Waist circumference is one screening tool, but a full picture of your metabolic health includes a medical history, blood pressure, blood sugar, lipids, liver health, sleep, and much more.
• 12:33
  SPEAKER_00: So when we're looking at the scale, or when we're just looking at waist circumference, those are pieces of the puzzle.
• 12:41
  SPEAKER_00: They're not telling you the whole story.
• 12:44
  SPEAKER_00: So one thing I want to talk about is when a woman is dealing with significant weight changes, worsening fatigue, heavy bleeding, snoring, daytime sleepiness, high blood pressure, elevated blood sugar, intense night sweats.
• 13:00
  SPEAKER_00: I don't want you to just automatically assume that it's perimenopause.
• 13:03
  SPEAKER_00: I've talked to a lot of women who are like 40, 42 years old, and they're already blaming everything on their hormones and everything on perimenopause.
• 13:14
  SPEAKER_00: But I want you to get evaluated because it might not be perimenopause if you're under 45 years old.
• 13:22
  SPEAKER_00: It may be that you need support for your thyroid, anemia, sleep apnea, diabetes, prediabetes, or insulin resistance.
• 13:29
  SPEAKER_00: We want to look at the other medications you're on and what are those side effects.
• 13:33
  SPEAKER_00: Or there's a lot of other health concerns we could talk about here.
• 13:36
  SPEAKER_00: But nutrition and lifestyle work are so powerful, but they're not a substitute for looking at what else is going on.
• 13:46
  SPEAKER_00: And we don't want to just deal with the fact that it could be a perimenopause symptom and just say, oh, it's perimenopause and just move on and live our life the same way.
• 13:56
  SPEAKER_00: We are never gonna see changes in your hormones, in your weight, in whatever else you're dealing with if you do not implement lifestyle change.
• 14:04
  SPEAKER_00: Like your life has to change in order for your symptoms to change.
• 14:10
  SPEAKER_00: So we might want to talk about also HRT at some point.
• 14:15
  SPEAKER_00: We definitely want to talk about that with a prescribing clinician because I'm a big believer that hormone therapy and nutrition support, they're not competing against each other.
• 14:27
  SPEAKER_00: Sometimes it's gonna include both.
• 14:29
  SPEAKER_00: And in this podcast, it's just very individualized.
• 14:32
  SPEAKER_00: So in this podcast specifically, we're not gonna jump into that.
• 14:35
  SPEAKER_00: But what I really want you to think about is when it comes to perimenopause and visceral fat and your body changing.
• 14:45
  SPEAKER_00: One, what has happened over the last 20 years?
• 14:48
  SPEAKER_00: Have you nourished yourself?
• 14:50
  SPEAKER_00: Have you been consistent in the gym?
• 14:52
  SPEAKER_00: Have you given yourself the runway to have an easier perimenopause transition?
• 14:58
  SPEAKER_00: If you haven't, that's okay, but you are going to need to implement changes.
• 15:04
  SPEAKER_00: You cannot just live the same life that you've always lived and expect to be able to just have an easier perimenopause transition.
• 15:14
  SPEAKER_00: If your symptoms are clocking you, if they're checking you, that's not just because your hormones are raging because it's perimenopause.
• 15:22
  SPEAKER_00: We can actually calm those symptoms down.
• 15:24
  SPEAKER_00: We can calm your hormones down.
• 15:25
  SPEAKER_00: And yes, there are going to be some symptomology, but the intensity of them can be drastically improved if you actually change your life.
• 15:35
  SPEAKER_00: And there are a lot of women out there who are gung-ho on 20-step supplement protocols.
• 15:43
  SPEAKER_00: I'm one of those people that it's like, okay, cool, yeah, we can do a 20-step protocol.
• 15:47
  SPEAKER_00: How much money is that gonna cost?
• 15:49
  SPEAKER_00: Do you actually remember to do it?
• 15:51
  SPEAKER_00: What was your foundation like?
• 15:53
  SPEAKER_00: What is your terrain like?
• 15:55
  SPEAKER_00: Can you actually absorb the supplements that you're taking?
• 15:58
  SPEAKER_00: Are the supplements actually even necessary?
• 16:00
  SPEAKER_00: Right?
• 16:01
  SPEAKER_00: What supplements are needed based on your blood work profile, based on your symptomology, what's actually happening?
• 16:08
  SPEAKER_00: And I'm not saying like don't take a supplement.
• 16:10
  SPEAKER_00: I'm just saying we might want to be a little bit more picky and choose what's actually needed for you.
• 16:17
  SPEAKER_00: And honestly, if you're just gonna jump right back into the health and wellness plan that worked for you when you were 25, 30, 35, and you get frustrated because you don't see results, it's likely because that that plan at 20, 25, 35 didn't work and it wasn't sustainable, and your body has changed.
• 16:37
  SPEAKER_00: And I don't think women honor the fact that their bodies change ever.
• 16:43
  SPEAKER_00: I think women have a very hard time honoring the fact that our bodies change and they are adapting, and we ask a lot of our bodies, and there's just things that are going to happen, and I think women are just not accepting of that change.
• 17:00
  SPEAKER_00: I think it takes a very powerful woman to be able to accept the change that her body is going through and understand that that is a beautiful thing, and also how do we support it?
• 17:14
  SPEAKER_00: It's always how do I lose weight?
• 17:16
  SPEAKER_00: How do I fix my hormones?
• 17:17
  SPEAKER_00: How do I change?
• 17:18
  SPEAKER_00: And how do I like get rid of this?
• 17:21
  SPEAKER_00: And it's never how do I actually support my body?
• 17:24
  SPEAKER_00: How do I actually give my body what it needs?
• 17:26
  SPEAKER_00: How do I actually nourish myself?
• 17:28
  SPEAKER_00: How do I actually build a body that can adapt to stress, right?
• 17:34
  SPEAKER_00: Because there's never a life that we're gonna live that doesn't have stress.
• 17:38
  SPEAKER_00: It could be good stress, it could be bad stress.
• 17:41
  SPEAKER_00: Some of you who know me, when I'm sitting down to record this podcast, my husband and I are in the middle of opening a therapy practice for him.
• 17:49
  SPEAKER_00: We've finished construction, we have been through the painting, we're now doing all the little things that have to happen before opening day, which is amazing and beautiful, and this process has been incredible, but it's also stressful.
• 18:03
  SPEAKER_00: And my body does not know the difference between good stress and bad stress.
• 18:07
  SPEAKER_00: It's just going to respond because there is a stress stimulus.
• 18:13
  SPEAKER_00: And I have to honor that and I have to be okay with that, and I have to double down on the nourishment.
• 18:17
  SPEAKER_00: I have to double down on making sure that my food is on point.
• 18:20
  SPEAKER_00: This is not a time for me to be like, all right, life is crazy right now.
• 18:24
  SPEAKER_00: I'm just gonna go get takeout today.
• 18:26
  SPEAKER_00: This is a time where, hey, life is crazy.
• 18:28
  SPEAKER_00: I have to lock in on my food.
• 18:30
  SPEAKER_00: I have to lock in on my nourishment, I have to lock in on my strength training because I have to pour into my own cup because I am, I could be running on depletion.
• 18:41
  SPEAKER_00: And I think when women get to that perimenopause stage of life, the last 20 years have been running on depletion, lack of nourishment.
• 18:50
  SPEAKER_00: You literally don't have the nutrients that you need to support hormonal regulation because you've been chronic dieting for 20 years.
• 18:57
  SPEAKER_00: You haven't been able to lose the weight in the last 20 years, and now that weight is shifting, and now we're seeing emotional chaos.
• 19:06
  SPEAKER_00: And now we're seeing a the the output of what has happened and what you just ask so much of ourselves.
• 19:16
  SPEAKER_00: Like we do as women, we ask so much of ourselves.
• 19:19
  SPEAKER_00: And when was the last time that you poured into yourself?
• 19:23
  SPEAKER_00: When was the last time that you actually ate maintenance calories?
• 19:28
  SPEAKER_00: Do you even know what maintenance calories are?
• 19:30
  SPEAKER_00: What is that supposed to look like?
• 19:32
  SPEAKER_00: When was the last time you try to build a booty in the gym instead of trying to get rid of all this fat?
• 19:42
  SPEAKER_00: I took a long pause there because I want that to sink in.
• 19:46
  SPEAKER_00: Is that it's not your fault that perimenopause is hard, but it is your responsibility to make sure that you prioritize yourself, that you nourish yourself, and you build the body now that can have resilience, right?
• 20:06
  SPEAKER_00: Because you need to earn the right to go into a fat loss phase, especially when your hormones are aging, especially when you've been chronic dieting for 20 years, especially when you have been pouring out of a deficit.
• 20:19
  SPEAKER_00: You the fat loss phase isn't gonna work.
• 20:22
  SPEAKER_00: The six times a week HIIT workouts aren't gonna work because you haven't earned the right for that to work.
• 20:30
  SPEAKER_00: And this podcast was pretty emotional and pretty intense.
• 20:34
  SPEAKER_00: And as I'm talking, I'm like, oh, do I even want to post this podcast?
• 20:38
  SPEAKER_00: Ooh, do I even want to put this out into the world?
• 20:40
  SPEAKER_00: Because this is not a typical conversation of it's okay, and I love you, and we have to support your body.
• 20:49
  SPEAKER_00: It is a, you have to look in the mirror and you have to really dig deep into have you even been giving your body what it needs to then respond for you.
• 21:01
  SPEAKER_00: Because if you're not actually giving your body what it needs for and you're expecting a certain response, then you're gonna be disappointed, then you're gonna be frustrated, and you're gonna wonder why nothing works for you.
• 21:13
  SPEAKER_00: And it's because as working moms, as career-driven women, as stay-at-home moms, as whoever you identify as, whatever your multiple titles are, as a wife, as a caregiver, as a whoever you are, if you're pouring out of a deficit to everything else around you, and then expect to just eat clean and do six HIP workouts a week.
• 21:39
  SPEAKER_00: And why is my body revolting against me?
• 21:42
  SPEAKER_00: You need to look in the mirror and look at what's actually happening.
• 21:46
  SPEAKER_00: Because your body is not going to feel safe to let go of visceral fat.
• 21:50
  SPEAKER_00: It's not gonna feel safe to respond in the way you want it to respond.
• 21:54
  SPEAKER_00: It's not going to be resilient to stress if you never put your body in an environment for it to be able to do so.
• 22:01
  SPEAKER_00: And that's harsh and that's hard to hear.
• 22:03
  SPEAKER_00: But a lot of women I talk to feel like they are entitled to just eat clean and their body should lose weight.
• 22:11
  SPEAKER_00: Or to, I'm working out all the time.
• 22:13
  SPEAKER_00: Why am I not losing weight?
• 22:14
  SPEAKER_00: I'm getting my steps in.
• 22:15
  SPEAKER_00: Why am I not losing weight?
• 22:17
  SPEAKER_00: Maybe your body just doesn't know how to adapt to stress.
• 22:22
  SPEAKER_00: Maybe your body has actually never been nourished enough where if you put yourself in a caloric deficit, it's just not working because your body doesn't know how.
• 22:30
  SPEAKER_00: It doesn't know that it's okay and it's safe.
• 22:33
  SPEAKER_00: Because you've never put it in an environment for it to do so.
• 22:37
  SPEAKER_00: And I talk to so many women who are all or nothing.
• 22:40
  SPEAKER_00: It's either all in for three weeks and you don't see a single pound move, and you might feel better, right?
• 22:48
  SPEAKER_00: Your energy might be getting better.
• 22:49
  SPEAKER_00: Like things might be happening, but the scale hasn't moved, so you throw it away.
• 22:54
  SPEAKER_00: Your perimenopause symptoms are raging.
• 22:58
  SPEAKER_00: And so you just like, I'm just gonna go get ice cream because I want it.
• 23:02
  SPEAKER_00: Have some emotional resiliency.
• 23:05
  SPEAKER_00: Have some dedication and devotion to what you're trying to do.
• 23:10
  SPEAKER_00: Your emotions are fleeting and they're a feeling and they last 90 seconds.
• 23:16
  SPEAKER_00: Right?
• 23:16
  SPEAKER_00: So if you are supporting your metabolism, if you're supporting your symptoms, your strength, your body composition goals, you need to actually look in the mirror and say, are my emotions running the show?
• 23:28
  SPEAKER_00: Or am I dedicated to this?
• 23:30
  SPEAKER_00: Have I actually given myself and my body the nourishment that it needs?
• 23:34
  SPEAKER_00: Or am I just choosing the next thing that somebody random recommended to me?
• 23:40
  SPEAKER_00: Right?
• 23:42
  SPEAKER_00: You need to be able to put your metabolism first, your symptoms and nourish them, your strength, your body composition goals.
• 23:50
  SPEAKER_00: And we might need to become a little bit obsessed with it, but obsessed is such a bad word, I guess, in today's society.
• 23:58
  SPEAKER_00: But like sometimes we need to be a little devoted and a little obsessed to actually earn the right to have the things that we want.
• 24:06
  SPEAKER_00: And you don't need to have a perfect body to have a healthy one, but you need a body that you are willing to support consistently.
• 24:13
  SPEAKER_00: Because if you can do that, your body will become resilient, and then guess what?
• 24:17
  SPEAKER_00: Then the weight falls off.
• 24:19
  SPEAKER_00: So I know this podcast was a little bit intense, and it was just a little probably not what you wanted to hear when it comes to visceral fat and losing that in perimenopause.
• 24:33
  SPEAKER_00: But the first step of losing visceral fat in perimenopause is understanding what your diet situation has looked like over the last 20 years.
• 24:42
  SPEAKER_00: Understand if you have been pouring out from a deficit or not, and actually looking at your lifestyle, and is that sustainable?
• 24:51
  SPEAKER_00: Or are you just pedal to the metal, running on empty?
• 24:56
  SPEAKER_00: Because if those three things, chronic dieting, undernourishing, and pedal to the metal, if those three things are happening, you will gain weight in perimenopause, you will not lose weight in perimenopause, and you will always be in this endless circle of why can't I figure this out?
• 25:13
  SPEAKER_00: What is wrong with me?
• 25:16
  SPEAKER_00: But if you actually build back a resilient body, if you actually build the body that has earned the right to lose the weight, then it will fall off.
• 25:28
  SPEAKER_00: And I'm just gonna end that here because again, you don't need a perfect body to have a healthy one, but you just need a body that is resilient and can handle stress and is actually nourished.
• 25:42
  SPEAKER_00: And once you have that, you will earn the right to go into a fat loss phase and it will actually work for you.
• 25:50
  SPEAKER_00: So I have a few more podcasts ready to rip in this perimenopause series.
• 25:56
  SPEAKER_00: The the next one I'm really, really excited about.
• 25:58
  SPEAKER_00: We're gonna talk about the shedding and awakening of perimetopause, which is so good.
• 26:02
  SPEAKER_00: So stay tuned for the next one.
• 26:04
  SPEAKER_00: But for this perimenopause series, I don't know how long it's gonna be.
• 26:08
  SPEAKER_00: I don't know how short it's gonna be.
• 26:09
  SPEAKER_00: I don't know how many pods there are gonna be on this.
• 26:12
  SPEAKER_00: But if this one was a good one for you and you haven't listened to the first two, I definitely would go back and listen to the first two and also stay tuned for the next one, which is gonna be on the shedding and awakening in of and in perimenopause.
• 26:28
  SPEAKER_00: So thanks for listening.
• 26:29
  SPEAKER_00: This was a good one, and I will see you guys in the next one.
• 26:32
  SPEAKER_00: Bye.