No way, Jose! I have watched my maternal line suffer the consequences of menopause and insufficient estrogen, and I refuse to follow that path… osteoporosis, hypertension, high cholesterol, stroke, and dementia. No, thank you. The data are clear: multiple organ systems function suboptimally in the absence of sufficient hormones. Additionally, the research that concluded that hormone replacement (HRT) is detrimental is THOROUGHLY flawed and has been debunked by better studies. Thankfully, in 2025, the FDA removed the warnings from these products that were based on the flawed (Women’s Health Initiative) study.
After a lifetime of being thin and fit, suddenly, as my hormone levels dropped with the onset of menopause, I gained ten pounds (mostly as a “menopause muffin top”), started getting incessant hot flashes, and stopped sleeping. My lifestyle didn’t change. My diet didn’t change. My hormones and metabolism changed – seemingly overnight. Using a Continuous Glucose Monitor (CGM), I learned that I had developed Insulin Resistance (IR). The onset of visceral (belly) fat was a strong indicator that I was starting down the path of demise that I have witnessed in the women in my family. Time to pump the brakes. Since hormonal insufficiency was the catalyst for the metabolic changes, weight gain, hot flashes, and insomnia, I knew I needed to address hormones first. Here’s a Free Download that explains how different body systems are affected by hormone insufficiency.
Step 1: Baseline Hormone Levels – I used an at-home hormone tester to see where my estrogen and progesterone levels were starting, so I could track my progress. Since I wasn’t cycling, I tested on the 1st, 10th, and 20th of the month. Then I started topical hormone replacement (Estrogen and Progesterone) therapy along with oral DHEA (a hormone precursor). I used the at-home hormone tracker to monitor my progress. Most of our clients achieve optimal results with this protocol. A few hyper-metabolizers need a different approach to achieve optimal results. Our topical hormones are nano-molecules, making them more bioavailable than micronized hormones. If a topical estrogen patch and/or oral progesterone is needed, we have an affiliation with a medical organization that will prescribe them. In the meantime, download our Free Hormone Assessment.
Step 2: Continuous Glucose Monitoring – When I was first starting hormones, I wore a Continuous Glucose Monitor for a month. It was clear to me that I had developed Insulin Resistance, as it would take a long time for my blood sugar to return to baseline after a meal. Once I got my hormones dialed in, I ordered two more CGMs and was able to see that my IR had resolved.
Step 3: Exercise Program – Prior to the menopause muffin top, I was going to the gym for strength training once a week, plus my usual farm chores and LOTS of activity in the garden. When the weight gain started, I was in the thick of gardening season, and it was shocking to me, after a lifetime of being thin/fit, that I was packing on the pounds (and needing to buy new pants and underwear!). So much of what I came across on the internet was good information – for men and younger women. A woman’s metabolism changes in menopause, and her workouts need to change, too. What I found works best is a combination of strength/weight training (important for bone health and the prevention of osteopenia and osteoporosis) and “Zone 2” cardio. This is the sweet spot where your heart rate increases to a level where you can still talk in sentences. I wear a weighted vest on my treadmill and try to keep my heart rate between 95 and 120. You will need to know what your resting heart rate is to calculate what Zone 2 is for you. Now, I’m doing strength training 1-3 times per week and Zone 2 cardio 3-4 times per week… and the muffin top has turned into a mini-muffin top, and I expect to be back to a flat stomach within another 4-6 weeks.
Along the way – Based on what I learned with the CGMs, I realized there were some sabotaging foods that I just decided to remove or replace – this includes bread. Even homemade sourdough bread, drenched in butter, and topped with avocado, bacon, and eggs, still made my blood sugar spike. I’m not saying I’ll “never” have another slice of sourdough, but it might be once or twice a year. I did find a keto biscuit recipe that is absolutely DELICIOUS, so that’s my new go-to for something in the bread family. I was happy to see that a nice glass of dry red wine didn’t spike my blood sugar at all. If I have to pick between bread and wine… You know which is going to win!
The takeaway… Hormone insufficiency was the underlying cause of my weight gain, so fixing my hormones was the primary solution to the problem. Not starvation diets. Not injectable peptides. Not intense workouts. Optimizing my hormones, workouts, and diet restored my metabolism to a healthy state. I can head into my senior years with confidence for optimal health outcomes.
You don’t need to take toxic injections or go to 4:30 AM HIIT classes. You need to follow a simple plan and have a tour guide on your wellness journey. We are here to help.
Resources:
- Hormone Testing Device – use coupon code PATRICIA15A for a huge discount
- Continuous Glucose Monitors – learn what’s involved in ordering and utilizing a CGM
- Schedule a consultation for supplemental hormones and nutritional guidance – fill out this form, and we will schedule you for the first available in-office or Zoom appointment.
