The #1 Secret to Losing Menopausal Belly Fat for Good 🙅‍♀️

Summary

This video script addresses the challenge of weight loss, particularly belly fat, for women in the perimenopausal phase. The speaker, a medical doctor and men's physique champion, shares insights from a decade of experience helping clients, including his mother-in-law, overcome symptoms like hot flushes and weight gain. He outlines five key strategies: understanding menopause, focusing on calcium and vitamin D for bone health, incorporating omega-3 fatty acids for inflammation and mood support, considering phytoestrogens for alleviating menopausal symptoms, and adopting a Mediterranean diet for overall health. The script also touches on the importance of being prepared for menopause and the potential benefits and risks associated with phytoestrogens.

Takeaways

• 👩‍⚕️ The speaker is a medical doctor and a men's physique champion who has helped many clients, including his mother-in-law, lose weight and manage menopausal symptoms.
• 🔟 Only 7% of women, particularly those in the perimenopausal phase, are able to lose belly fat due to hormonal changes and lifestyle factors.
• 🧠 Lack of knowledge about menopause can make the transition more difficult, underscoring the importance of education for better health management.
• 🌡️ Perimenopause, the transition phase before menopause, is characterized by fluctuating estrogen levels, leading to symptoms like weight gain, fatigue, and mood changes.
• 🌟 Menopause is marked by the cessation of menstruation, typically after 12 months without a period, and is associated with a decline in estrogen, affecting bone health and increasing cardiovascular risks.
• 🥛 Adequate calcium and vitamin D intake is crucial for bone health during menopause, with recommendations of 1,000-1,200 mg of calcium and 400-800 IU of vitamin D daily.
• 🐟 Omega-3 fatty acids, found in fatty fish and certain seeds, have anti-inflammatory properties and can help with mood improvement, heart health, and reducing menopausal symptoms.
• 🌿 Phytoestrogens, plant-based compounds that mimic estrogen, can alleviate menopausal symptoms and potentially improve bone and cardiovascular health, but their effect on cancer risk is still debated.
• 🥗 The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, can help reduce the severity of menopausal symptoms and support overall health.
• 🔗 A comprehensive approach that includes proper nutrition, exercise, and medical advice can significantly improve the quality of life and weight management for women during menopause.

Q & A

Why do women, especially those in the perimenopausal phase, struggle to lose belly fat?

Women in the perimenopausal phase struggle to lose belly fat due to hormonal changes, particularly a decrease in estrogen levels, which can lead to weight gain and fat accumulation around the abdominal area.

What is the role of the speaker in the video?

The speaker is a medical doctor who has also become a men's physique champion. He has dedicated his life to fitness, helping both men and women lose weight, and has specialized knowledge in managing weight and health during the menopausal transition.

What are the symptoms that the speaker's mother-in-law experienced, which are common in perimenopause?

The speaker's mother-in-law experienced symptoms such as hot flushes, difficulty sleeping, and sudden weight gain, which are common in perimenopause due to hormonal fluctuations.

What is the significance of the 7% mentioned in the video?

The 7% refers to the percentage of women who are able to successfully lose weight during menopause, implying that the majority (93%) struggle with weight loss during this phase.

Why is it important for women to be prepared for menopause?

Being prepared for menopause is important because it can help manage the symptoms and improve the quality of life. Understanding the process can lead to better health management, including preventative measures and lifestyle changes.

What are the key differences between perimenopause and menopause?

Perimenopause is the transitional phase leading up to menopause, characterized by irregular periods and fluctuating hormone levels. Menopause is diagnosed after 12 consecutive months without a menstrual period, marking the end of a woman's reproductive years and featuring lower estrogen levels.

Why is calcium and vitamin D intake crucial for women during menopause?

Calcium and vitamin D intake is crucial as estrogen levels drop during menopause, which can lead to decreased bone density and an increased risk of osteoporosis and fractures.

What are some sources of omega-3 fatty acids that can help with menopausal symptoms?

Sources of omega-3 fatty acids include fatty fish like salmon, mackerel, and sardines, as well as chia seeds, flax seeds, and walnuts. These can help reduce inflammation, support mood and heart health, and alleviate menopausal symptoms.

What is the role of phytoestrogens in alleviating menopausal symptoms?

Phytoestrogens are plant-based compounds that mimic estrogen in the body and can help alleviate menopausal symptoms like hot flushes and night sweats. They may also support bone health and cardiovascular health.

What is the Mediterranean diet and how can it benefit menopausal women?

The Mediterranean diet is a nutrient-dense, healthy fat-focused diet that includes fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, seafood, poultry, and dairy or dairy alternatives. It can help reduce menopausal symptoms and improve overall health by providing essential nutrients and supporting hormonal balance.

How can the speaker's approach help women drop weight and improve their menopausal symptoms?

The speaker's approach involves a comprehensive analysis of blood panels and a focus on dietary and lifestyle changes that address the root causes of weight gain and symptoms during menopause, aiming to help women drop weight and improve their quality of life.

Outlines

00:00

💪 Overcoming Menopausal Weight Gain

The speaker, a medical doctor and men's physique champion, shares his expertise in fitness and medicine to address the common struggle of women, particularly those in the menopausal phase, to lose belly fat. He discusses his journey to becoming a professional athlete, his experience with bulking and fat loss phases, and how he has helped clients, including his mother-in-law, to shed weight and improve their health. The video aims to educate viewers on the challenges of menopause, the importance of understanding its symptoms, and the steps to take for better health management, including hormone replacement therapy and lifestyle changes.

05:01

🍽️ Nutritional Tips for Menopausal Health

This section delves into the nutritional aspects of managing menopause, emphasizing the importance of adequate calcium and vitamin D intake for bone health. The speaker references a study highlighting the accelerated bone mineral density loss during late perimenopause and provides recommended daily intakes for these nutrients. He suggests various food sources rich in calcium and vitamin D, such as dairy products, leafy greens, fatty fish, and fortified foods. Additionally, the speaker discusses the benefits of omega-3 fatty acids for reducing inflammation, supporting brain health, and improving mood, and provides guidance on the recommended daily intake and food sources.

10:02

🌿 Exploring Phytoestrogens and Their Benefits

The speaker introduces phytoestrogens, plant-based compounds that mimic estrogen, and their potential to alleviate menopausal symptoms like hot flushes and night sweats. He reviews studies that suggest phytoestrogens can also support bone health and cardiovascular health by lowering cholesterol levels. However, he also addresses the controversy surrounding phytoestrogens, noting mixed evidence on their potential to increase the risk of estrogen-sensitive cancers. The speaker concludes by discussing the recommended daily intake of isoflavones, a type of phytoestrogen, and lists various food sources, including soy products, seeds, whole grains, legumes, fruits, and vegetables.

15:05

🥗 Embracing the Mediterranean Diet for Menopausal Wellness

In this part, the speaker advocates for the Mediterranean diet as an effective approach to improving the quality of life for menopausal women. He outlines the diet's emphasis on nutrient-dense foods and healthy fats, and how it can help reduce the severity of menopausal symptoms. The speaker lists key components of the Mediterranean diet, such as fruits, vegetables, whole grains, nuts and seeds, legumes, olive oil, seafood, poultry, dairy or dairy alternatives, and herbs and spices. Each component is discussed in terms of its specific benefits for menopausal health, such as reducing oxidative stress, supporting digestion, maintaining muscle mass, and improving heart health.

20:05

🔍 Comprehensive Support for Menopausal Weight Loss

The final paragraph focuses on the speaker's offer to help women struggling with weight loss during menopause. He mentions conducting comprehensive blood panel analyses and shares success stories of women who have lost significant weight and improved their menopausal symptoms. The speaker invites viewers to apply for personalized assistance and encourages them to engage with the content by liking and subscribing for more videos on the topic.

Keywords

💡Menopause

Menopause is the natural biological process that marks the end of a woman's menstrual cycles and fertility, typically occurring around the age of 51. In the video, the speaker discusses the challenges women face during menopause, such as weight gain and sleep disturbances, and offers advice on how to manage these symptoms. The video emphasizes the importance of understanding menopause for better health management and quality of life.

💡Perimenopause

Perimenopause, also known as the menopausal transition, is the phase leading up to menopause when a woman's body begins to produce less estrogen. This phase is characterized by irregular periods and fluctuating hormone levels, which can cause symptoms like fatigue and mood swings. The video script discusses perimenopause as a critical time for women to be aware of the changes in their bodies and to take steps to maintain their health.

💡Estrogen

Estrogen is a primary female sex hormone that plays a crucial role in the menstrual cycle, pregnancy, and the regulation of various bodily functions. In the context of the video, a decrease in estrogen levels during perimenopause and menopause is linked to the onset of symptoms such as hot flushes, weight gain, and mood changes. The speaker highlights the impact of estrogen decline on women's health and the importance of managing these hormonal changes.

💡Hormone Replacement Therapy

Hormone Replacement Therapy (HRT) is a medical treatment that involves giving hormones to women whose bodies no longer produce enough of them, typically during menopause. The video mentions HRT as a potential option for women to consider to alleviate menopausal symptoms, although it also emphasizes the importance of education and understanding of menopause before opting for such treatments.

💡Bone Density

Bone density refers to the amount of bone mineral content in a defined area of bone, which is an important indicator of bone strength and a key factor in determining the risk of osteoporosis and fractures. The video script discusses the importance of maintaining bone density during menopause due to the drop in estrogen levels, which can lead to bone loss. It suggests adequate intake of calcium and vitamin D as essential for preserving bone health.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health, particularly for brain function, heart health, and reducing inflammation. In the video, the speaker recommends omega-3 fatty acids for their anti-inflammatory properties and their potential to improve mood, heart health, and bone density, which are all relevant considerations during menopause.

💡Phytoestrogens

Phytoestrogens are plant-based compounds that have a similar structure to the hormone estrogen and can mimic its effects in the body. The video discusses phytoestrogens as a potential dietary aid for alleviating menopausal symptoms, such as hot flushes, by binding to estrogen receptors and potentially offering protection against certain types of cancer. However, the video also notes the mixed research findings on the safety of phytoestrogens, particularly regarding their impact on cancer risk.

💡Mediterranean Diet

The Mediterranean diet is a heart-healthy eating plan that emphasizes fruits, vegetables, whole grains, legumes, nuts, and healthy fats such as olive oil. The video script highlights the Mediterranean diet as a beneficial approach for women going through menopause, as it can help reduce the severity of menopausal symptoms, support overall health, and improve quality of life by providing a balance of nutrients and anti-inflammatory foods.

💡Vitamin D

Vitamin D is a fat-soluble vitamin that plays a critical role in bone health by aiding in the absorption of calcium and phosphorus. The video underscores the importance of vitamin D, especially during menopause, to help maintain bone density and reduce the risk of osteoporosis. It suggests sources like sunlight exposure, fortified foods, and certain types of fish as ways to meet the recommended daily intake.

💡Caloric Deficit

A caloric deficit refers to a situation where an individual burns more calories than they consume, which is a key principle for weight loss. While the video acknowledges the role of caloric deficit in weight management, it emphasizes that it is not the sole solution for menopausal women, who also need to address hormonal changes and other health factors to effectively manage their weight and symptoms.

Highlights

93% of women, particularly in the perimenopausal phase, struggle to lose belly fat.

The speaker's dedication to becoming a men's physique champion involved rigorous muscle gain and fat loss phases.

As a medical doctor, the speaker has helped numerous clients, including Sandra who lost 50 lbs.

The speaker's mother-in-law experienced symptoms like hot flushes and weight gain, typical of the perimenopausal phase.

Education on menopause can lead to better quality of life by understanding and managing symptoms.

Perimenopause, also known as menopausal transition, begins in a woman's 40s and is marked by decreasing estrogen levels.

Menopause is diagnosed after 12 months without menstruation, with an average onset at 51 years old.

Low estrogen levels during menopause increase the risk of osteoporosis and cardiovascular disease.

Adequate calcium and vitamin D intake is crucial for bone health during menopause.

Omega-3 fatty acids have anti-inflammatory properties and support mood, heart, and bone health.

Phytoestrogens, plant-based compounds, can alleviate menopausal symptoms and support bone and heart health.

The Mediterranean diet, rich in fruits, vegetables, and healthy fats, can improve the quality of life for menopausal women.

Incorporating a variety of foods like fatty fish, nuts, seeds, and legumes can help manage menopausal symptoms.

The speaker offers comprehensive analysis and guidance for women looking to lose weight and improve their health during menopause.

Engaging with the speaker's program could potentially lead to significant weight loss and symptom improvement.

Transcripts

why 93% of women especially women in the

par menopausal phase can never lose

their belly fat over the last decade

I've dedicated my life to becoming a

men's physique champion and I finally

became a professional and I went through

multiple bulking phases with my main

objective to gain as much muscle as

possible and rigorous fat loss phases to

get rid of all the fat tissue and I

finally became a professional I also a

medical doctor and over the last 10

years I've helped men and women drop and

release an immense amount of weight so

that they can add 10 20 even 30 years to

their lifespan towards the end I've

recently helped my client Sandra dropped

50 lb and this is an objective we had

but the reason I made this video is

because my mother-in-law very recently

went through these same symptoms that

you may be experiencing of hot flushes

struggling to sleep and all of a sudden

you're gaining a tremendous amount of

weight we identified what was going on

we changed the things that I'm about to

share with you in this video so you can

do the same and she was able to release

the weight the same has happened with so

many of my clients hi more recently Dr

Ruth and so many more women let's get

straight into it what are the five

things we need to do so you can finally

join the 7% side and finally release the

weight let's kick it off in a video I

made a month ago you guys asked me to

make a video on why menopausal women

struggle to lose fat and I understand

why and there's a study that showed that

women had limited knowledge on menopause

before the age of 40 and they only

started to think about it when the

symptoms started to begin and this makes

sense right why you guys asked me to

make this video and I'm going to give

you everything I know but what this

indicates is this lack of preparedness

which makes the process of menopause so

much more difficult and overwhelming

it's psychologically taxing because

you're going through so many things that

the people around you may not understand

you're gaining weight you're not

sleeping well and it's important for you

to understand the state of menopausal

symptoms and how these things can worsen

your quality of life therefore the

better knowledge we have the more

understanding we have menopause and the

adaptations can result in a better

quality of life why exactly is menopause

important and understanding this these

phases in a woman's healthy life is

essential in their well-being and their

quality of life moving forward it's

important to look at it in the terms of

Health Management so recognizing these

symptoms and then exploring potential

options like hormone replacement therapy

once women are educated on menopause and

Par menopause it can help with

preventative health help taking measures

and taking their Vitamin D supplements

their calcium starting to resist and

strain my mother-in-law is walking so

much more and this is the project I'm

working on with my mother at the very

moment it helps with picking the correct

diet making the right lifestyle changes

choosing the correct exercises and this

can reduce your risk of cardiovascular

disease that women can face during

minipa and understanding these hormonal

changes can also Aid in managing

symptoms the anxiety the depression and

all these things changing in your life

you are healthy once now things are not

going the way they normally go and this

can encourage support for people around

you and also knowing which healthc care

professional to speak to and this will

enhance your emotional well-being what

exactly is per menopause this is also

known as the menopause of transition so

when women get older their ovaries

gradually start producing L estrogen

this lasts until menopause and this is

where the ovaries stop releasing eggs

all together and this typically starts

in a woman's 40s but it can begin as

early as a woman's mid-30s and the

symptoms are characterized by woman's

dropping estrogen levels resulting in

fatigue difficulty sleeping weight gain

hair thinning hair loss anxiety

depression and this is all because of

this decrease in in estrogen and you can

also have the physical changes you're

gaining weight your cholesterol levels

are rising so if we move on the next

question is what is menopause and that

is the cation of menstration no more

menstration and it's typically diagnosed

after a woman has gone 12 consecutive

months without a menstral period and the

average age for menopause is around 5 1

years old but it can occur earlier or

later depending on various factors so

what happens in menopause is that

there's an estrogen Decline and your

body enters this inflamed State and it

also marks the end of a woman's

reproductive years what's important to

not is that because of the lower

estrogen levels there's an increased

risk of osteoporosis your bones become

so much more fragile and cardiovascular

disease in the stage and the symptoms of

menopause often overlap the symptoms of

per menopause right and we're going to

talk about that and I'm going to show it

to you in this table so this table

tabulates perimenopause and menopause

and I'm going to talk about the

differences in menstrual cycle hormonal

levels and symptoms so par menopause you

have irregular periods with variation in

the cycle length it can be 21 to 35 days

and you're just seeing this changes

consistently and also a variation in

flow and in menopause there's no

menstration for 12 months hormones right

the estrogen levels fluctuate weight and

so does progesterone in menopause

estrogen is low folicular stimulating

hormone remains High and the symptoms

are they're gradual during perimenopause

during menopause they continue from par

menopause but no menstrual periods and I

am going to talk about four nutritional

tips and I'm going to actually leave you

a bonus of the most important one that

is going to help you tremendously

throughout this video right so you want

to ensure an adequate intake of calcium

and vitamin D and this is crucial for

your bone health and as we mentioned

earlier menopause your estrogen levels

drop which means your bone density can

decrease and that in turn can result in

a risk of osteoporosis and fractures as

well and I looked at this study and it

was nutrition and menopausal woman and

this article showed that the decrease in

bone mineral density that occurs during

menopause is related to the decline and

reproductive hormone concentration so

bone mineral density loss accelerates

markedly a late perimenopause several

Studies have shown the importance of

adequate calcium and vitamin D intake

for better bone Minal density and

prevention of fractures in olda adults

the study also gave us a nice bullar

figure of what exactly our daily intake

for both calcium and vitamin D should be

so according to the study our calcium

intake should be between 1,000 to 1,200

mg per day and for vitamin D our intake

should be between 400 to 800

international units per day and I'm

going to show you how this translates in

what food should I eat Dr Mike to be

able to hit these numbers and these are

the tips and I'm going to go over these

later but here in this table let's talk

about calcium to be able to increase

your calcium to have your bones strong

right is the milk cheese yogurt you can

get them from leafy greens kale colled

green spinach fish right you want

sardines and salmon with bones if you

have 92 G of sardines this will give you

325 Mig of calcium which is about that

25 to 30% of the daily recommended

intake so you can get some of your

calcium from the sardines some of it

from salmon nuts and seeds so almonds

cha seeds sesame seeds and poppy seeds

will give you those amounts Also let's

talk about Vitamin D naturally if you

can get it from the Sun try and be

outside and be exposed to the Sun but if

you live in a colder city or a colder

country you may not have the sun

exposure you're looking for cod liver

oil 450 international units per teaspoon

can give you about over half of your

daily value mushrooms those ones that

are exposed to UV so look for that label

or vitamin D enhanced egg yolks right

can give you a little bit of vitamin D

salmon mackerel sardines are a great

fatty fish to improve your vitamin D

intake also I forgot to mention I've

made a column or the row at the bottom

right looking at the foods that we can

have that can both help with your

calcium and vitamin D High concentration

of these and having them are the

Fortified Foods so fortified foods are

the foods that have extra nutrients

added to them to make the food healthier

and to help people get enough of the

vitamins and minerals that they need

fortified milk orange juice and

fortified cereals so these are the

things that I want you to incorporate

and the next point I want to talk about

is emphasizing on omega-3 fatty acids

how are omega-3 fatty acids beneficial

firstly they have anti-inflam fatory

properties they reduce chronic

inflammation associated with menopause

the next thing that the omegas can do is

helping with mood Improvement they can

support brain health and improve mood

and this is really common due to those

fluctuations that we're getting during

menopause they can also improve your

heart health by reducing triglyceride

levels which lowers your blood pressure

therefore decreasing the risk of heart

disease then in terms of bone health

they support bone health because it

promotes calcium absorption and it will

reduce bone loss and lastly fatty acids

help ruce symptoms like hot flushes and

night sweats so what exactly are your

omega-3 fatty acids these are essential

fats they're nutrients but they can't be

produced by your body therefore you have

to obtain them in a diet and there are

two main types that I want to talk about

that's EPA and DHA so your EPA has a

crucial role in reducing inflammation in

the body and it's beneficial for your

heart health it can also help decrease

increase symptoms of depression and your

DHA supports brain function Eye Health

and overall cellular health and I've

looked at a study that basically looked

at omega-3 fatty acids for major

depressive symptoms and in the study

omega-3 fatty acids seem to reduce

depressive symptoms so how much of this

should we consume the recommended daily

dose according to this article um

looking at dietry sources of omega-3

fatty acid it stated that around 250 to

500 milligrams as a recommended dose

combined EPA and DHA the study also

showed that algal omega-3 fatty acids

like your DHA and DPA can reduce and

help lower bad fats in the blood and

slightly increase good and bad

cholesterol levels they also affect

blood clotting with no negative side

effects so far so some sources that are

high in omega-3 fatty acids includes

fatty fish like your salmon your

mackerel your sardines chia seeds flax

seeds and walnuts avocados are amazing

as well what we also want to talk about

and potentially the more controversial

Topic in this is incorporating

phytoestrogens so phytoestrogens right

and it says it in the name

phytoestrogens are plantbased compounds

that mimic estrogen in the body they

help to alleviate these menopausal

symptoms like hot flushes and night

sweats they'll also help you with bone

health so they help maintaining bone

health density which can be beneficial

postmen for postmenopausal women who do

have a risk in osteoporosis so some

studies also show that phytoestrogens

can improve cardiovascular health by

lowering cholesterol levels and

improving your arterial function so some

studies also suggest that phytoestrogens

can improve cardiovascular health by

lowering cholesterol levels and

improving appetite and I looked at a

systemic review and looking at isopon

supplements for menopausal women so an

isoflavone is a type of phyto estrogen

so this study shows the benefit of

isoflavones on bone mineral density

blood pressure and glycemic control the

study proved that isoflavone aids in

reduction of hot flushes and that is

also compelling treatment options for

postmenopausal women who are unable or

unwilling to go through hormone

replacement therapy furthermore I went

on to look at other systemic reviews

looking at the effect of phytoestrogens

and alleviating menopausal symptoms and

this study touched a little bit on

breast cancer so some studies suggest

that phytoestrogens may have a

protective effect on breast cancer and

how this works is they bind to estrogen

receptors in the body they have a weaker

effect compared to the body's natural

estrogen and basically by binding to

these receptors isoflavones can block

stronger natural estrogens from binding

potentially reducing estrogen stimulated

cancer and cancer cell growth however

there are some studies that highlight

the potential risk of consuming

phytoestrogens some studies suggest that

high doses of phytoestrogens Might

stimulate the growth of existing

estrogen receptors and also positive

cancer cells so the evidence on whether

phytoestrogens increase the risk of

developing estrogen sensitive cancer is

mixed some studies also suggest that

there's no risk While others are

indicating that there are some adverse

effects in certain populations so I went

on to do some research on the potential

cancer risks surrounding phytoestrogens

and I looked at this article on

phytoestrogens and thyroid cancer risk

so this was a populationbased control

study and this basically found that an

increased consumption of phyro estrogens

was associated with a reduced risk of

thyroid cancer however the relationship

of phytoestrogens and thyroid cancer has

not been studied extensively and more

research is needed to confirm I've then

gone on to find another article looking

at soy isophon estrogen therapy and

breast cancer risk and basically the

article showed that the relationship

between phytoestrogen and Bast cancer

risk is complex so this study showed

that the current evidence indicates that

the dietary levels of isoflavones are

unlikely to have a significant adverse

effect on breast cancer risk in healthy

women or breast cancer survivors so I

just want also you to read here this

highlighted text and you can see that it

says that the data shows either no

effect or a modest protective role of

soy isof B intake on breast cancer risk

so as you can see with these studies the

study shows that no evidence relating to

an increased cancer risk and it has a

modest protective role which is still

for the protective role of

phytoestrogens how much phytoestrogen

should you be consuming per day and what

is the recommended daily dose here's

another study looking at isoflavone

supplements for menopausal women and it

states that between 40 to 80 Mig of

isoflavones per day is effective for

reducing menopausal symptoms so this is

more or less one or two servings of soy

Foods daily so what are good sources of

phytoestrogens number one is soy

products as we mentioned seeds whole

grains legumes fruits and vegetables

they're really good sources of your

phytoestrogens these are all amazing

sources of phytoestrogens you have your

soy products tofu Tempe soy milk flax

seeds are amazing whole grain legumes

chickpeas lentil

fruits and veggies so for women

including these into your diet can have

an amazing effect the fourth thing we

want to start incorporating is more of a

Mediterranean diet and this diet

emphasizes on nutrient-dense foods and

healthy fats it's an effective and

sustainable approach for promoting

overall health and improving the quality

of life of menopausal women so I looked

at the study correlating the

Mediterranean diet and the effects it

has on menopausal women and the study

basically showed that adherence to

Mediterranean diet was associated with

lower severity of menopausal symptoms in

women with obesity so you may be now

asking Dr Mike what exactly is a

Mediterranean diet and what foods are

included so I'm going to list a few here

number one is fruit and vegetables this

includes a wide range of fresh fruits

and veggies this is beneficial for

menopause because it's nutrient-rich

which helps reduce oxidative stress and

inflammation they also have phyto

estrogens in them potentially

alleviating some menopausal symptoms

like the heart flushes the second thing

is the whole grains so this includes

whole wheed brown rice oats barley and

Canoa these are fiber rich which can

also help regulate your digestion help

with losing weight and staying full and

also preventing bloating and

constipation they also provide this slow

release of energy helping manage your

blood sugar levels and preventing the

mood swings and we know if we can keep

your blood sugar levels low and you're

in a caloric deficit you will have a

better chance at losing some of that

visceral fat as well and weight in

general the third thing is nuts and

seeds this includes almonds walnuts flax

seeds chia seeds and sunflower seeds

right these are beneficial because they

have healthy fats and they're also rich

in omega-3 fatty acids which we

discussed earlier which will help with

the inflammation and improving your

overall heart health they also help with

hormonal balance because they can

contain magnesium and other nutrients

that support hormonal balance and this

can also reduce stress the fourth thing

is legumes beans lentils chickpeas these

are beneficial for menop because they

have high protein and fiber in them and

this can also help in maintaining muscle

mass and supporting your digestive

system and it can also help stabilize

your blood sugar level the fifth one is

olive oil so extra virgin olive oil is

primarily a fat source and this is

beneficial for menopause because it's

rich in monosaturated fats and

antioxidants which can help lower

cholesterol and protect heart health it

also has anti-inflammatory properties

which help alleviate joint pain and

other inflammatory symptoms the sixth

thing is seafood so your salmon your

mackerel sardines and other Foods these

are beneficial because they're rich in

omega-3 fatty acids this will also

support your blood sugar levels right as

you're going through par menopause you

can be dealing with insulin resistance

which makes it extremely hard to lose

weight as we discussed extensively now

brain health reducing inflammation and

improving your mood symptoms they're

also rigin protein which is important

for muscle maintenance and overall

health the seventh thing is poultry and

chicken to include in your diet this is

beneficial because they're lean proteins

they also contain B vitamins which will

help you with your energy your

metabolism neurological function and the

eighth thing is dairy or dairy

Alternatives including milk cheese

plant-based Alternatives like almond

milk and soy yogurt is amazing these are

beneficial because they have calcium and

vitamin D in them which is important for

bone health because they have this

probiotic effect so another thing we can

do is fermented dairy products like

yogurt they can contain probiotics that

can support your gut health as well

lastly herbs and spices this includes a

variety of herbs and spices like basil

oregano flime and turmeric these are

beneficial so in menop because they have

antioxidants which help reduce that

oxidative stress and they also have

anti-inflammatory properties as we have

discussed already extensively so this

can help the symptoms like joint pain

and ending this a Mediteranean diet can

Encompass the first three points that I

mentioned as well as a lot of dietary

things that can be implemented and we

can add this in improving your

menopausal symptoms and also just

improving your quality of life overall I

wanted to include this in combination

with the initial video yes losing weight

and losing the belly fat will be a

caloric deficit but we need to first

take care of the foundations the

fundamentals and the fundamentals will

include having these Foods into your

diet that can help alleviate all the

struggles women deal with within that

per menopause to menopausal phase if you

want help with this we help women drop

and release the weight paying attention

to all these factors we do a

comprehensive analysis of blood panels

and we've helped women that I've

mentioned countlessly drop 20 to 30 lbs

improve their symptoms and to live a

healthier and longer life if that is you

you can click the link in the

description to apply to work with us um

and if you guys want more of these

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you in the next one don't forget to like

the video bye