Digest

Esther Blum, a clinically trained dietician and high-performance coach, joins the Root Cause Medicine Podcast to discuss her expertise in navigating perimenopause and menopause. She emphasizes the importance of testing, rather than guessing, to understand individual needs and address hormonal imbalances. Blum advocates for a holistic approach, focusing on gut health, stress management, and proper nutrition. She debunks common myths surrounding hormone replacement therapy, highlighting the safety and effectiveness of bioidentical hormones when used appropriately. Blum also emphasizes the importance of adequate protein intake, particularly for women in their 40s and 50s, and discusses the impact of alcohol on hormone balance and overall health. She encourages listeners to prioritize lifestyle changes, including stress management through meditation and mindfulness, and to seek guidance from qualified functional medicine practitioners for personalized care.

Outlines

00:00:00

Introduction and Guest Introduction

This Chapter introduces the Root Cause Medicine Podcast and its host, Dr. Kerry Jones. The episode features Esther Blum, a renowned integrative dietician, as the guest. Dr. Jones expresses her admiration for Esther's work and shares how she was introduced to her books.

00:00:57

Esther's Approach to Menopause and Perimenopause

This Chapter delves into Esther's philosophy on navigating perimenopause and menopause. She emphasizes the importance of testing, rather than guessing, to understand individual needs and address hormonal imbalances. Esther highlights the need for a holistic approach, focusing on gut health, stress management, and proper nutrition.

00:19:51

Testing for Hormonal Imbalances

This Chapter focuses on the specific tests Esther recommends for women experiencing perimenopause and menopause. She emphasizes the importance of a comprehensive thyroid panel, including TSH, reverse T3, T4, and antibodies. Esther also recommends stool testing to assess gut health and a Dutch test for comprehensive hormone analysis.

00:28:14

Advocating for a Full Thyroid Panel

This Chapter provides a detailed breakdown of the tests that should be included in a comprehensive thyroid panel. Esther explains the limitations of relying solely on TSH levels and emphasizes the need to assess various thyroid hormones and antibodies for a complete picture.

00:32:43

Weight Gain and Insulin Resistance

This Chapter addresses the common issue of weight gain during perimenopause and menopause. Esther explains how hormonal changes can lead to insulin resistance and discusses the importance of weightlifting and adjusting carbohydrate intake to improve metabolic health.

00:42:39

Alcohol and Menopause

This Chapter explores the impact of alcohol consumption on women transitioning through perimenopause and menopause. Esther explains how alcohol metabolism changes during this time, leading to increased hangovers, disrupted sleep, and potential for weight gain. She offers tips for reducing alcohol intake and suggests alternative beverages.

00:49:26

Gut Health and Menopause

This Chapter focuses on the connection between gut health and menopause. Esther discusses the importance of addressing pathogens and parasites, replenishing hydrochloric acid, and promoting a diverse gut microbiome through diet and supplementation.

00:55:12

Key Takeaways and Actionable Steps

This Chapter concludes the episode with Esther's key takeaways and actionable steps for listeners. She emphasizes the importance of lifestyle changes, including stress management and optimizing protein intake. Esther also encourages listeners to work with qualified functional medicine practitioners for personalized care and testing.

Keywords

Q&A

• What are some of the key signs and symptoms of perimenopause and menopause?

  Common symptoms include sleep disturbances, anxiety or depression, changes in thyroid function, food intolerances, bloating, irritability, hot flashes, and irregular periods.

• Why is it important to test for hormonal imbalances rather than just guessing?

  Testing provides a comprehensive picture of your hormonal health, allowing for personalized interventions and addressing underlying issues that may not be evident through symptoms alone.

• What are the benefits of hormone replacement therapy during menopause?

  Research shows that bioidentical hormone replacement therapy is safe and effective for long-term use, helping to alleviate menopausal symptoms and potentially reducing the risk of chronic diseases like Alzheimer's, heart disease, and osteoporosis.

• How can I improve my gut health during menopause?

  Focus on removing pathogens and parasites, replenishing hydrochloric acid, and promoting a diverse gut microbiome through diet and supplementation. Consider incorporating probiotics, digestive enzymes, and a variety of fermented foods into your diet.

• What are some practical steps I can take to manage stress during menopause?

  Prioritize stress management techniques like meditation, mindfulness, and deep breathing exercises. Create a screen-free zone in your bedroom and consider unplugging from social media on weekends to promote relaxation and restful sleep.

• Why is protein intake so important for women in their 40s and 50s?

  Protein helps sustain blood sugar levels, reduces cravings, improves sleep, and supports muscle building, which is crucial for maintaining metabolic health and preventing age-related muscle loss.

• How does alcohol affect women during perimenopause and menopause?

  Alcohol metabolism changes during this time, leading to increased hangovers, disrupted sleep, and potential for weight gain. It can also suppress thyroid function and raise estrogen levels.

• What are some alternative beverages to alcohol that can be enjoyed during social gatherings?

  Consider opting for club soda, kombucha, sparkling water, or herbal teas. There are also alcohol-free alternatives like Wiley Women's Unangry lavender tonic or Rock Grace rose water infused with crystals.

• What are some resources for finding qualified functional medicine practitioners?

  The Institute for Functional Medicine (IFM) website (ifm.org) provides a directory of certified practitioners. You can also ask for recommendations from trusted friends, family, or other healthcare professionals.

• What are some key takeaways from this episode that I can implement tomorrow?

  Prioritize stress management through meditation or mindfulness, optimize your protein intake, and consider working with a qualified functional medicine practitioner for personalized care and testing.

Show Notes