• As estrogen declines, insulin resistance increases.

• When stress dominates estrogen and influences insulin release, we become insulin resistance.

• Without balanced hormones our bodies become resistant to insulin – our sells do not absorb insulin - cells become less sensitive to insulin, eventually they don’t bother reacting!

• Glucose slides into the cell when insulin opens the door – insulin is like the guard – when we have more muscle tissue, we have more guards, and more glucose can move in faster and more efficiently – then less insulin is in the blood going to the brain where it not best used and can have negative side effects. If we are stressed, we have to release more insulin (guards) to get that blood sugar to go into the cell. That’s why exercise is a stress reliever.

• This is a change in how our bodies use glucose, the cells do not burn it up.

• Insulin resistance creates weight gain especially around the middle.

• Chronic stress increasing cortisol and poor sleep, can also impact our insulin and blood sugar levels. Cortisol is the enemy of insulin.

• HRT is effective only when insulin is managed, therefore – you would not go on HRT alone and expect to reduce stress, manage sugar levels and lose weight.

• If you are stressed your body stores sugar for the emergency – the one you have created in your head and your body thinks it’s so bad you are going to starve to death).

• When there is no emergency and the glucose is not used (too much can be inflammation), it is stored as fat – just in case you are going to die again.

• If you always provide your brain and body with insulin – it becomes resistant.

• This in turn contributes to muscle loss (sar-cop-enia) so we need STRENGTH TRAINING to build – ‘as if the extra fat isn’t enough’.

  Symptoms of Insulin Resistance

• Brain fog, depression, anxiety, weight gain around the middle, high blood pressure, joint pain sugar cravings, bloating after eating carves, ED for men.

• If you are hungry all the time, you could be insulin resistant – your cells are not absorbing the insulin (energy) to travel it to the muscles – this could be diabetes.

• Hair on your face (happens in PCOS too) – a moustache in 30’s

• Skin tags!

• Alzheimer’s is now being called type 3 diabetes.

https://drmindypelz.com/ep120/#tab-9c367e9cc4d5002f89b

• Fat distribution begins to shift from the hips and thighs to the abdomen in the form of visceral, or “belly fat.”

• As estrogen levels drop, we experience a rise of active testosterone.

• It is the testosterone that is one of the causes, of this new belly fat phenomenon.

• Test. supports muscle mass as this declines we have less muscle.

aka ‘belly fat’

• Visceral fat is the tissue, internal to and surrounding, vital organs including the liver, stomach, and intestines.

• To some degree we need visceral fat to support those organs, however, too much can lead to:

1. insulin resistance,

2. increases in inflammation

3. heightened risk of metabolic syndromes like; diabetes, hypertension, and cardiovascular disease.

Studies have shown visceral fat raises the risk of

1. ·       Breast cancer

2. ·       Dementia

3. ·       Diabetes

4. ·       Heart disease

5. ·       Sudden death

To reduce belly fat

• Increase fibre 25 gms or more per day.

• Incorporate fibre filled fruits, vegetables, whole grains into meals and snacks.

• Reduce added sugar – consume less than 25gms of added sugar per day.

• Exercise regularly.

• Reduce stress.

• Avoid alcohol.

• Estrogen helps muscle regenerate and rebuild, when estrogen declines so does muscle mass.

• Estrogen helps with glucose metabolism by prompting receptors in the muscles and liver to do their jobs.

• Less muscle mass causes our metabolism to change. [metabolism is the metabolic process that converts food and drinks into energy]

• Cortisol normally causes the breakdown of muscle tissue into amino acids, which can be converted into glucose (through a process called gluconeogenesis). This provides additional and needed energy for the body during times of stress.

• Remember E and P help keep cortisol in check, so when cortisol is unchecked, the cortisol process causes the unnecessary breakdown of muscle, especially when the energy is not used, it will be stored as fat (perhaps for the next emergency).

Muscle loss happens naturally with age but is made worse with:

• Insulin resistance, and higher belly fat

• Hormone changes

• High levels of stress

• High GI foods in our diet –sugar is burnt up fast and often – simple carbohydrates

• High inflammatory diets

• Low protein and low fibre diets (25 gms a day are needed), and

• Sedentary lifestyles

This is why it is recommended

• We build muscle– start early, in peri or before.

• Consider your nutrition protein 1.2gms/kg of body weight – lowers frailty by 32%.

• Aerobic AND resistance training to build and preserve muscle.

• Include supplements: magnesium and omega 3’s.

• Naturally as we age, we experience increased chronic inflammation.

• Estrogen was our protector against chronic inflammation.

• Consider how much gluten, dairy, soy and corn you eat – these are common allergens.

• When inflammation is present, even with disciplined nutrition and fitness routines, most will struggle to maintain or lose weight.