Navigating Hormonal Shifts: A Holistic Approach to Weight Management
Libby Munro is a Certified Health & Nutrition Coach, specializing in helping women navigate the complexities of autoimmunity, gut health, and hormonal changes. As a Hashimoto's warrior herself, she empowers others with the knowledge and tools to achieve remission and manage weight without triggering flare ups. Her approach focuses on stress management, sleep optimization, gentle movement, and a high-protein, blood-sugar-balancing diet tailored to individual needs.
Leslie: Could you start by telling us about your background and the focus of your work?
Libby: I’m a nutrition coach based in Brisbane, Australia, but I work globally. My specialty is working with people who have Hashimoto’s, an autoimmune disease that affects the thyroid, as well as gut health disorders. These two areas are often interconnected. I’m here today because so many of the women I work with are navigating menopause or perimenopause, and Hashimoto’s is often triggered by these hormonal changes. The symptoms of thyroid issues and menopause overlap quite a bit, so I frequently end up addressing both when working with my clients.
Leslie: Let’s dive into some of the symptoms women experience during perimenopause and menopause. What are some of the lesser-known ones that people may not be aware of?
Libby: Most of us are familiar with weight gain during menopause, but the lesser-discussed symptoms include mood imbalances like depression and anxiety. These can be severely impacted by the hormonal shifts happening during menopause. One of the biggest contributors to these symptoms is the disruption of sleep. Poor sleep affects your blood sugar, weight, and ability to heal, which in turn impacts your mood, creating a vicious cycle. It’s one of the main areas I focus on with clients, especially those with Hashimoto’s or hypothyroidism, as sleep disturbances are common with these conditions too.
Leslie: Many women mention struggling with weight gain. Is it inevitable, and how much do diet and exercise play a role in managing it?
Libby: Weight gain is common, but it’s not inevitable, and it’s definitely not something that can only be managed through diet and exercise. The key is understanding that our bodies change with age, and so must our approach to health. Many women are still using outdated methods like extreme dieting or intense cardio workouts, and they find that it just doesn’t work like it used to. The right kind of exercise—like building lean muscle mass—is essential as we age. It’s also important to stop putting the body under constant stress with harsh diets and instead focus on nutrient-dense eating and gentle exercise. But it’s not just about food and exercise. Sleep and stress management play equally important roles. For example, menopause causes a drop in estrogen and progesterone, which can affect how well you absorb nutrients like protein and vitamin D. Addressing nutrient deficiencies and improving sleep quality are crucial for managing weight and overall well-being during this time.
Leslie: That’s so interesting! You mentioned stress management earlier. How does stress impact the body, especially during menopause, and what can women do to manage it?
Libby: Stress is a massive factor in all aspects of health, especially during menopause. When we’re constantly in a state of stress—whether it’s from personal life, work, or health issues—it wreaks havoc on our hormones, digestion, and sleep. I approach stress management by helping clients calm their nervous systems. This can include techniques like hypnotherapy, meditation, or yoga, but it really depends on the individual. For example, some people find meditation too hard because they can’t stop their racing thoughts. In those cases, something like Yin yoga or tapping (also known as EFT) can be more effective because it’s a physical practice that helps calm the body. Stress management isn’t just about reducing stress; it’s about creating balance in the body. Many people live in a constant “fight or flight” state, which prevents them from fully digesting their food, absorbing nutrients, or getting restful sleep. So, learning how to switch into “rest and digest” mode is essential for hormone balance and overall health.
Leslie: Gut health is another big topic these days. Can you talk about how it plays a role in menopause and overall well-being?
Libby: Gut health is crucial! Our gut is home to trillions of microbes that impact everything from metabolism to mood and hormone regulation. In the gut, we produce byproducts like butyrate, which boosts metabolism and helps the body process carbohydrates and sugars. However, as we age, gut health can decline, especially if we’re not getting enough fiber or if we’re eating foods that irritate our digestive system. For women going through menopause, gut health becomes even more important because the hormonal changes can lead to imbalances that affect digestion. Poor gut health can contribute to symptoms like bloating, weight gain, and even mood swings. Eating prebiotic fibers, like those found in greens, fruits, and resistant starches, can help nourish the gut microbiome. When the gut is functioning well, it supports the entire body by improving energy levels, mood, and metabolism.
Leslie: You mentioned that sleep is a big issue during menopause. What are some practical strategies for improving sleep quality?
Libby: Yes, sleep is one of the most significant issues I see during menopause. Poor sleep is a vicious cycle—it impacts everything from weight to mood to energy levels. Some practical strategies include looking at nutrient deficiencies that might be affecting sleep, like vitamin D, magnesium, and even protein. A lot of people don’t realize that as we age, our ability to absorb these nutrients decreases, so supplementation or eating nutrient-dense foods becomes crucial. Another key strategy is working on calming the nervous system before bed. Techniques like hypnotherapy, breathing exercises, or even something as simple as avoiding screens before bedtime can help. Alcohol and certain medications can also interfere with sleep by disrupting the body’s ability to enter deep, restful sleep, so being mindful of what we consume before bed is important.
Leslie: You previously discussed absorption and deficiencies. Can you talk more about what nutrients are especially important during menopause?
Libby: Absolutely. As estrogen and progesterone levels drop, the body’s ability to absorb certain nutrients diminishes. Protein is one of the most important nutrients because we need more of it to maintain muscle mass as we age. Vitamin D is another essential nutrient, particularly for bone health, but it also impacts sleep and mood. Magnesium is great for calming the nervous system and improving sleep quality as well. I often recommend that women get their nutrient levels tested so they can address any deficiencies. It’s also important to focus on eating nutrient-dense foods, rather than following restrictive diets that deprive the body of what it needs.
Leslie: What advice would you give to women feeling overwhelmed by all the changes menopause brings?
Libby: My biggest advice is to be kind to yourself and take a holistic approach to your health. Menopause can feel overwhelming, but it’s also an opportunity to tune into your body and figure out what it truly needs. Rather than fighting against the changes, work with them by focusing on nutrition, stress management, sleep, and gentle exercise. It’s about nurturing yourself, not punishing yourself. And remember, you don’t have to go through it alone—seek out communities, experts, and resources that can support you on your journey.
Leslie: Where can people find out more about your work and the programs you offer?
Libby: You can find me on social media under Libby Munro Nutrition, and my website is LibbyMunroNutrition.com.au. I offer online programs, including those for gut health, Hashimoto’s, and stress management, as well as a supportive community of women who are navigating the same issues. I’m always happy to connect with anyone looking for help on their wellness journey.
