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6️⃣ You may be insulin resistant and need to adjust carbs.
As estrogen declines with age, women (and men!) can become more insulin resistant while simultaneously becoming even more sensitive to stress. This can create chronically high blood sugar levels.
If you were able to eat a bunch of carbs in your 20s and 30s but hit a wall in your 40s, it may be time for an adjustment, like exploring less processed carbs, reducing the per meal threshold, etc.
Wearing a CGM + checking A1C, fasting glucose, fasting insulin, etc. can help you determine your metabolic health status + ability to tolerate carbs.
7️⃣ Stress management is non-negotiable.
Women are already more stress-sensitive than men but after age 35, our bodies simply cannot tolerate as much cortisol as before.
Men are susceptible to excess cortisol, too. It just takes a bit longer to show up.
If stress becomes chronic, blood sugar may be constantly elevated, putting you in a fat-storing state which is only compounded by potential insulin resistance happening at the same time.
Adopting nourishing activities, outsourcing help, shifting your schedule, honoring your luteal phase, having honest discussions with family members / house mates, getting plenty of time in nature, having a community of women, etc. help keep your cortisol in check.
8️⃣ Stop avoiding the sun. Light = hormone health.
We’ve swung from one extreme to the other: from excessive sun tanning beds to fully fearing the sun.
No one wants wrinkles but avoiding the sun entirely is a disaster for hormone health + mood.
Every cell in your body has its own circadian clock and relies on cues from the sun to carry out its biological processes + create safety in the body.
Start your day with sunrise and take “light breaks” every few hours in sequential order.
9️⃣ You need MORE bio-available protein as you get older.
Many people are already under-eating protein when they come to work with us in their early 30's.
But did you know that you need more - not less - protein as you age? And, because we cannot store the amino acids from protein, it's something we need to be very mindful of consuming daily.
It’s best to partition out protein evenly all day, starting with breakfast (within an hour of sunrise).
Not all protein is created equal. Not all fad diets are optimal for your body’s personal needs. Don’t let dogma dictate your choices.
🔟 Women are cyclical beings, even after menopause. We ebb and flow. We can’t operate at the same high output capacity every day.
As long as you’re not over-stressed, your adrenal glands will continue to produce a small amount of sex hormones as you age.
Women are not meant to operate in a high output, hustle mode 24/7. We have 24-hour circadian cycles like men AND 28-day infradian (monthly) cycles + circannual (seasonal) cycles.
We ebb and flow each month, especially while still menstruating. Don’t expect follicular phase energy when your body is crying out for rest + more food in your luteal phase. Your period is your 5th vital sign and monthly report card of overall health, informing if you’re too stressed.
We cover all of this and more in Awaken Your Nutrition + our upcoming program, Awaken Your Cycles that launches in 2025.
NOTE: you will likely need to be a graduate of our 12-week nutrition program to join Awaken Your Cycles. If you've been waiting to join and want hormone support in our next program, now is the time!
Which truth above was the one you needed to hear the most?
Click reply and let us know!
P.S. Here's how to work with us:
ANYONE: Join our Awaken Your Nutrition 1:1 coaching by 9/30 to save $500 + get a FREE hormones training
WOMEN: Register for our next Women's Group Coaching program by 1/10 to save $500 (We expect to sell out again. It's first come, first served).
MEN: Register for our Men's Group Coaching program by 9/20 and save $1,388!!! (or share with someone you know!)
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