In this empowering episode of the Health After 30 podcast, host Alana Bonnemann is joined by naturopath Kimberly Verbeke to tackle the challenges of weight loss, hormonal changes, and thriving through perimenopause. Kimberly brings her expertise in regenerative medicine to demystify the shifts women experience during this pivotal life stage and offers actionable strategies for achieving sustainable health and vitality.
Discover the importance of building muscle, balancing hormones, and supporting adrenal health for long-term wellness. From dispelling myths about diet culture to introducing the concept of “workout snacking,” Kimberly provides practical tips to help women navigate these transitions with confidence and grace.
If you’ve ever wondered how to manage weight during hormonal shifts, maintain strength, or regain energy, this episode is packed with insights to guide you toward your “feel-good weight” and a fulfilling, balanced life.
Key Insights from the Episode
Understanding Hormonal Shifts During Perimenopause
- Definition: Hormonal shifts, such as declining progesterone and stressed adrenals, occur during perimenopause and affect sleep, energy, and weight distribution.
- Example: Women may notice increased belly fat, disrupted sleep, and frequent fatigue.
- Impact: These changes can lead to reduced metabolic efficiency, increased stress, and challenges in maintaining a healthy weight.
Sustainable Weight Loss: What Works
- Definition: Sustainable weight loss focuses on building long-term healthy habits rather than relying on crash diets.
- Example: Incorporating resistance training, eating protein-rich meals, and avoiding highly processed foods.
- Impact: Leads to improved metabolism, better energy levels, and long-lasting weight management without burnout.
The Role of Adrenal Health in Hormonal Balance
- Definition: The adrenal glands regulate stress hormones and support the body during hormonal changes, especially as ovarian function declines.
- Example: Practices like adding a pinch of salt and taking vitamin C daily to support adrenal function.
- Impact: Healthy adrenals help balance hormones, improve energy, and prevent burnout during perimenopause and menopause.
Why “Workout Snacking” Works
- Definition: Workout snacking involves short, frequent bursts of exercise throughout the day rather than long workout sessions.
- Example: Doing 10 push-ups, 20 squats, or a 1-minute wall sit every hour at work.
- Impact: Helps build strength, boost metabolism, and maintain fitness without needing extended periods of exercise, making it accessible for busy individuals.
Rethinking the Ideal Weight: Embracing Your Feel-Good Weight
- Definition: A feel-good weight is the weight at which you feel strong, vital, and comfortable in your body, rather than striving for unrealistic goals.
- Example: A woman adjusting her goal weight to reflect her current life stage and focusing on how she feels rather than a specific number.
- Impact: Encourages positive body image, reduces stress, and fosters sustainable health goals aligned with individual needs and values.
FAQs: Everything You Need to Know
What causes weight gain during perimenopause?
Hormonal changes, reduced activity levels, and stressed adrenals contribute to weight gain, especially around the belly. Addressing these factors through balanced nutrition, exercise, and adrenal support is key.
How can I lose weight sustainably during perimenopause?
Focus on building muscle, eating whole, nutrient-dense foods, balancing blood sugar, and getting quality sleep. Avoid restrictive diets and instead aim for long-term, healthy habits.
What is “workout snacking,” and how can it help me?
“Workout snacking” involves short, frequent bursts of exercise throughout the day, like push-ups or squats. It’s an effective, time-saving way to improve fitness and health without needing long workout sessions.
Why is adrenal health important for women over 30?
Healthy adrenals help balance hormones, support energy levels, and reduce stress. Simple practices like vitamin C, salt intake, and stress management can significantly improve adrenal function.
What is a feel-good weight, and how do I find mine?
A feel-good weight is less about numbers and more about feeling strong, vital, and comfortable in your body. Set realistic goals and focus on overall health and how you feel, rather than societal expectation
How can I prevent weight gain around the belly during perimenopause?
Focus on resistance training, adequate protein intake, and balancing blood sugar levels. Hormonal changes affect weight distribution, so supporting your adrenals and getting quality sleep are also critical.
What is the connection between sleep and weight management?
Poor sleep increases cravings and calorie intake by up to 30%. Supporting sleep through stress management and a consistent routine helps control appetite and maintain energy.
Why is muscle building important for women in their 30s and 40s?
Muscle increases metabolic activity, supports hormonal health, and prevents age-related weight gain. Resistance training is vital for maintaining strength and boosting calorie burn.
About Kimberly Verbeke
Kimberly Verbeke is a naturopathic practitioner specializing in regenerative medicine and women’s health. She empowers women to navigate perimenopause and menopause with science-backed strategies for sustainable weight loss, hormonal balance, and vitality. Known for her straightforward approach, Kimberly simplifies complex health topics, helping women embrace their body’s natural ability to heal and thrive.
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