Fitness Simplified Podcast
Join Functional Nutritionist & Fitness specialist, Coach Brooke Davis as she dives into the world of women's health and fitness. We’ll cover a wide range of topics, from building muscle and losing fat, to mental health and lifestyle wellness, all in a way that is easy to understand and apply. This show is dedicated to making your fitness journey simple, with evidence-based, science-backed conversations that give you actionable steps to follow. With over 12 years of experience and expertise plus other expert guests from the wellness industry, you'll get a wealth of knowledge to help you reach your health and fitness goals. Tune in and discover a holistic approach to wellness that empowers you to live your best life.
Fitness Simplified Podcast
Ep. 015 Foundational Nutrition Habits For Healthy Hormones in Menopause and Perimenopause
Summary
In this episode, Brooke Davis discusses the vital role of nutrition in hormonal balance, specifically focusing on perimenopause and menopause. She emphasizes the importance of adequate calorie intake, macronutrients (protein, carbs, and fats), and the role of B vitamins and cholesterol in hormone production.
Brooke also highlights the significance of reducing added sugars and processed carbohydrates, increasing fiber intake, consuming fatty fish, incorporating fermented foods, and eating a variety of fruits and vegetables. She provides specific strategies for managing hot flashes, improving sleep quality, reducing mood swings and anxiety, supporting weight management, and maintaining bone density.
Keywords
nutrition, hormonal balance, perimenopause, menopause, calorie intake, macronutrients, B vitamins, cholesterol, added sugars, processed carbohydrates, fiber, fatty fish, fermented foods, fruits, vegetables, hot flashes, sleep quality, mood swings, anxiety, weight management, bone density
Takeaways
- Adequate calorie intake and macronutrients (protein, carbs, and fats) are essential for maintaining hormonal balance.
- Reducing added sugars and processed carbohydrates can help prevent insulin resistance and weight gain.
- Increasing fiber intake supports digestion, blood sugar regulation, and estrogen excretion.
- Consuming fatty fish, fermented foods, and seeds rich in omega-3 fatty acids and phytoestrogens can support hormone production and balance.
- Specific nutrition strategies can help manage hot flashes, improve sleep quality, reduce mood swings and anxiety, support weight management, and maintain bone density.
Sound Bites
"The vital role that nutrition plays in hormonal balance"
"Foundational nutrition habits that are essential for supporting hormone balance"
"Reducing added sugars and processed carbohydrates"
Chapters
00:00
Introduction: The Role of Nutrition in Hormonal Balance
01:01
Essential Nutritional Habits for Hormone Support
14:18
The Importance of Fatty Fish for Omega-3 Fatty Acids
23:31
Hydration and Managing Menopausal Symptoms
24:40
Strategies for Managing Hot Flashes
28:02
Improving Sleep Quality through Nutrition
31:15
Reducing Mood Swings and Anxiety with Food
37:18
Supporting Weight Management with Nutrition
38:49
Maintaining Bone Density through Diet
Coach Brooke Davis Links:
Website: elysianwomen.org
LinkedIn: Brooke Davis - Owner - Davis Fitness
Facebook: Brooke Davis, CPT
Instagram: Brooke Davis (@brooke_elysian)
Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!
Healthy Hormones Guide: https://elysianwomen.myflodesk.com/ki1a5240ag
Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI
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