A Holistic Approach to Thrive Through Perimenopause
Kylie is a clinical nutritionist, speaker, and host of The Hormone Hub podcast. She is the creator of the Hormone Code, a holistic approach that supports women in their 40s and 50s to balance their changing hormones, reset their metabolisms, and reduce stress and anxiety, so they can feel vibrant, happy, and confident through the perimenopause and menopause transition.
Leslie: Tell us a little bit about what you do and what you're gonna talk about today.
Kylie: I’ve been a nutritionist and worked in health and fitness for 25 years. For the past six or seven years, I’ve focused on perimenopause and menopause. It all started when I hit my early 40s and was surprised by the changes in my body. Despite being a health professional, I was baffled by what was happening to me. A friend suggested I might be experiencing perimenopause, but I didn’t think that applied to me. I thought menopause was only for older women and only meant hot flashes. As I learned more, I realized how significant and complex perimenopause is. It affects women physically, mentally, and emotionally over a few years, and there was very little support available at that time. To help others going through this, I started The Hormone Hub. We offer a podcast and a 12-week program that focuses on overall health, not just weight loss or symptoms. Our goal is to help women feel their best during perimenopause and menopause, setting them up for a healthier, more vibrant future.
Leslie: Can you describe the difference between perimenopause and menopause?
Kylie: Menopause is officially defined as the point when a woman has not had a period for a year, with the average age in Western societies being around 51. However, several factors can lead to earlier onset, such as surgeries like hysterectomies, cancer treatments, stress, or simply natural variation. It's important to recognize that, just as girls can start menstruating anywhere between ages 7 and 17, the timing of menopause can vary widely as well. Perimenopause can be thought of as a reverse puberty, where changes occur gradually over time. Unlike the sudden onset of puberty, perimenopause involves a more gradual shift in hormonal balance. Early on, the surges and drops in estrogen can be quite dramatic, leading to symptoms like mood swings and irregular periods. Progesterone, which helps stabilize mood and manage period symptoms, also fluctuates, contributing to feelings of irritability and anxiety. As perimenopause progresses, estrogen levels start to decline more steadily, which can lead to symptoms like hot flashes that can disrupt daily life and often appear at the most inconvenient times. While some women experience a smooth transition, with periods ending and menopause arriving without major issues, others face significant challenges. Research shows that around 30% of women go through perimenopause and menopause with significant symptoms, while 40% experience moderate symptoms like hot flashes and mood swings. Women who have had difficult periods in the past may find menopause more challenging. Hot flashes, described as a burning sensation that starts in the chest and can spread to the head or elsewhere, can be particularly disruptive and are often linked to stress, which becomes more impactful during this stage of life. Understanding and addressing these symptoms can greatly improve the quality of life during perimenopause and menopause, and recognizing that support is available can make this transition smoother.
Leslie: Can you talk about some of the other physical, mental, and emotional impacts of this phase?
Kylie: Many women experience cognitive changes during perimenopause, similar to the "baby brain" some felt during pregnancy—sudden forgetfulness and lapses in concentration. These changes stem from fluctuating estrogen levels, which impact brain function. Though research on women's brains is limited compared to men's, it's clear that these hormonal shifts can lead to brain fog, affecting memory and decision-making. It’s important to distinguish this from dementia, as perimenopause brain fog is temporary and related to hormonal changes, not irreversible brain pathology. Once menopause is complete and hormone levels stabilize, cognitive function usually returns to normal. Perimenopause can also impact confidence, as women may feel less sharp and more uncertain about their abilities. This can lead to increased anxiety and a sense of low mood, exacerbated by changes in body shape and self-image. Unfortunately, some women are misdiagnosed or dismissed by healthcare providers who might attribute their symptoms to depression rather than recognizing perimenopause. Just as we support our children through puberty, we should extend the same understanding to ourselves during perimenopause. This period of life is a significant adjustment, and self-care becomes crucial. Women often juggle multiple roles—caring for aging parents, managing demanding jobs, and meeting various expectations—making it easy to overlook their own needs. Prioritizing self-care is essential. Simple steps include: nourishing your body with healthy food, staying active with regular movement, not necessarily intense exercise, finding moments of stillness, whether through nature, meditation, or simply breathing deeply, and connecting with friends who uplift and support you. While antidepressants might be necessary for genuine depression, many symptoms can be managed through lifestyle changes and self-care. Acknowledge the changes you're experiencing and give yourself the grace to adjust, knowing that with time, things often improve.
Leslie: As you have a background as a nutritionist, tell us a bit more from the nutrition side. Are there strategies there that people can use to address some of these changes?
Kylie: During perimenopause, a holistic approach is essential, and while nutrition plays a critical role, it’s just one part of the bigger picture. As estrogen levels decline, we become more susceptible to insulin resistance, increasing the risk of type 2 diabetes. Therefore, it's crucial to focus on managing insulin response through diet and lifestyle. Fatigue is a common symptom of perimenopause, often marking the first noticeable change for many women. It can be frustrating to shift from feeling energetic to constantly dragging. Regulating blood sugar levels daily is key to managing this fatigue. Consider how typical Western breakfasts—like coffee, juice, toast, and cereal—can cause rapid spikes and drops in blood sugar. This rollercoaster effect leaves you searching for more food or caffeine to stabilize your energy, often leading to unhealthy snacking and cravings. Instead, focus on stabilizing your blood sugar with balanced meals. For example, a satisfying weekend breakfast might include eggs, avocado, spinach, mushrooms, and a slice of sourdough bread. This combination of protein, fats, and fiber helps maintain steadier blood sugar levels, keeping you fuller for longer and reducing the need for constant snacks or sugary pick-me-ups. Aim for most of your weekly meals to include a balance of protein, fats, and fiber. If you’re eating three meals a day, try to ensure that 18 to 19 of those meals are built around these components. This approach will help you better manage energy levels and overall well-being during perimenopause.
Leslie: It seems like this is a very personal journey, which you mentioned can be anywhere within a ten-year range and people have all sorts of different symptoms and experiences. What other sorts of tips or tricks or individualized approaches do you recommend people look into?
Kylie: Absolutely, and that’s why my program is tailored to each woman’s unique needs throughout her perimenopause journey. Your needs will evolve over time, so it’s essential to focus on key foundational habits, which I call "non-negotiables." Mastering these basics will support you through perimenopause and into menopause. Here are the core non-negotiables:
1. Nutrition: Prioritize protein, fiber, and fats at every meal to stabilize blood sugar and sustain energy levels.
2. Hydration: Drink plenty of water each day. If plain water isn’t appealing, try adding berries, cucumber, or a splash of lemon or orange juice. Herbal teas are also a good option.
3. Movement: Even if you’re feeling exhausted, getting up and moving can significantly boost your energy. A 10-minute walk around the block can make a big difference. Start small, and if you feel good, keep going.
4. Sleep: Avoid using phones or other screens in the bedroom. Many women initially resist this, claiming it helps them relax. However, scrolling through social media or reading on a screen can actually stimulate your brain and disrupt your sleep due to the blue light and information overload.
By integrating these habits into your daily routine, you’ll find that over time, your body will adjust and your energy levels will improve. Consistency with these non-negotiables will also support weight management and overall well-being. Remember, small, consistent changes are more effective than trying to overhaul everything at once.
Leslie: Can you tell us more about the connection with stress?
Kylie: During perimenopause, our bodies become more sensitive to cortisol, the hormone released in response to stress. To understand how stress affects us, imagine this scenario: Picture yourself living comfortably in a cozy cave, with a comfy bed and a fridge stocked with all your favorite foods. Life is good until a bear shows up and decides he wants your cave too. Instantly, your body activates its stress response—cortisol floods your system to help you escape the threat. As you run from the bear, your body shifts its resources to handle the immediate danger. Digestive functions are disrupted because it's not safe to stop and use the bathroom, leading to either constipation or bloating. Your libido and fertility are also put on hold because it's not the right time to conceive while you're in danger. Eventually, you find a new cave. It’s not as nice as the old one, but it will do. Exhausted, you try to sleep but remain on high alert, unable to get restful, restorative sleep. Your immune system takes a hit from the ongoing stress, making you more susceptible to colds and infections. Your body, still under stress and feeling deprived, starts storing fat in new places, like around your middle, arms, and back. This heightened cortisol response can impact every aspect of your health. For instance, if you're relying on coffee for breakfast, your body may respond by holding onto weight because it perceives a lack of nourishment. While fasting might not be ideal during early perimenopause, it can be beneficial for some women as they move toward menopause and beyond. The key is to manage stress effectively and understand its wide-reaching effects on your health. In summary, stress during perimenopause can influence everything from digestion and libido to sleep and weight. Taking steps to manage stress and support your overall well-being is crucial during this transformative time.
Leslie: Where can people find you if they’re interested in learning more about what you do?
Kylie: My website is kyliepinwill.com. There you can find my Guide to Hormone Healthy Foods and contact information.
