269: Midlife Wellness: Hormones, Health, and Balance - with Keri Glassman

Keri Glassman, a nationally recognized Registered Dietitian, acclaimed author of four best-selling books, and media personality, has spent over two decades empowering individuals to lead healthier, happier lives.

As the founder of the award-winning lifestyle and media company, Nutritious Life, and the education platform Nutritious Life Studio, Keri has touched the lives of millions of women who transition through midlife, hormonal fluctuations often bring changes in weight, energy, and health.

According to Keri, understanding how hormones impact gut health, liver function, and metabolism helps women navigate this stage with confidence.

By focusing on gut health, liver support, and balanced hormones, women can manage these changes while maintaining a healthy lifestyle year-round, especially during summer months, when routines may be disrupted by vacations and social events:

1. Prioritize Gut Health for Hormonal Balance and Weight Management

Gut health is vital for hormone regulation and metabolism. During midlife, the balance of gut bacteria may shift, affecting weight and mood. Focusing on gut health supports overall well-being during this phase.

• Probiotics and Prebiotics: Incorporate foods like yogurt, kefir, and garlic to nourish the gut microbiome.

• Fiber-Rich Diet: Eat fiber-rich foods such as vegetables, fruits, and legumes to support digestion and eliminate excess estrogen.

• Stay Hydrated: Drinking enough water aids digestion and metabolism.

2. Support Liver Function for Better Hormonal and Weight Regulation

The liver plays a crucial role in detoxifying the body and metabolizing hormones. Supporting liver health during midlife ensures efficient functioning and improved energy and weight management.

• Cruciferous Vegetables: Foods like broccoli and Brussels sprouts help the liver eliminate excess estrogen.

• Minimize Processed Foods: Reducing processed foods lessens stress on the liver.

• Liver-Supporting Supplements: Milk thistle and turmeric are natural supplements that promote liver health.

3. Natural Approaches to Hormonal Balance

Many women seek to maintain hormone balance without hormone replacement therapy. Lifestyle changes and dietary improvements can support natural hormonal equilibrium.

• Incorporate Healthy Fats: Omega-3s from salmon or walnuts help hormone production.

• Manage Stress: Yoga, meditation, and nature walks reduce cortisol, supporting hormone balance.

• Prioritize Sleep: Consistent sleep helps regulate hormones related to appetite, mood, and metabolism.

4. Exercise and Movement for Midlife Health

Staying physically active is essential for sustaining muscle mass and metabolism. A combination of strength training and aerobic exercise can improve both physical and mental health during midlife.

• Strength Training: Preserve muscle mass through resistance exercises like weightlifting.

• Consistency Over Intensity: Walking or swimming regularly helps maintain health without requiring extreme effort.

5. Maintaining Health Goals During Summer Months

The summer season can disrupt routines, but with some adjustments, it's possible to stay on track with your health goals.

• Adapt Your Exercise Routine: Morning workouts help avoid the heat and keep you active.

• Stay Hydrated: Drink water before, during, and after exercise to stay energized.

• Incorporate Seasonal Foods: Enjoy summer produce like watermelon, berries, and cucumbers to keep meals light and refreshing.

• Balance Social Events with Healthy Choices: Practice portion control at gatherings while enjoying healthier options.

6. Flexibility and Mindset: Key to Long-Term Success

Long-term success in midlife health requires a flexible mindset and sustainable habits. Consistent small efforts lead to lasting results.

• Set Achievable Goals: Focus on manageable goals, like increasing daily steps or adding more vegetables to your meals.

• Stay Flexible: Enjoy summer without stressing over occasional indulgences or missed workouts.

• Celebrate Small Wins: Acknowledge small successes, like staying hydrated or exercising consistently.

In this podcast you will learn:

• How hormone changes during midlife impact gut health, liver function, and metabolism.

• Why gut health is essential for weight management and hormonal balance.

• Key strategies for supporting liver health and reducing processed foods.

• The role of exercise and movement in maintaining muscle mass and metabolism.

• Practical tips for balancing summer routines with health and wellness goals.

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