Thriving Through Menopause Stress
Pamela Pedrick, MS, RN, CHC, widely known as the Dietless Dieting Coach, is a seasoned health and wellness expert with over two decades of experience in the healthcare industry. Her personal struggles with weight loss ignited a mission to reshape women's relationships with food and weight. Pamela's pioneering approach places a strong emphasis on transforming thoughts and beliefs, recognizing their profound impact on sustainable weight loss. She developed her method around four pillars: Empowered Eating, Environment, Hormone Balance, and Mind. Through her coaching, she empowers women to break free from limiting beliefs and fosters a positive mental environment conducive to lasting change. Busy women seek Pamela's expertise when they're ready to ditch yo-yo dieting, weight regain, and fatigue. They come to her to release weight the easy way and transform their bodies into fit, fat-burning machines. Under Pamela's guidance, they release physical and emotional weight, ultimately feeling light and free. Renowned for her individualized approach and holistic perspective, Pamela's work has earned her recognition in various health publications and speaking engagements. Her dedication to empowering women to reclaim their health and vitality shines through in all aspects of her work.
Leslie: Can you discuss how you work with women going through (peri)menopause?
Pamela: Women often come to me wanting to lose weight in a healthy way, especially when they feel low on energy or are dealing with hormonal changes. These shifts can start long before menopause, so we focus on balancing stress hormones like cortisol and appetite hormones like leptin and ghrelin, along with managing blood sugar levels. I believe in a personalized approach to nutrition—what works for one woman might not work for another. For example, I found that some “healthy” foods didn’t agree with me, causing imbalances in my blood sugar and energy. This can lead to inflammation, which affects hormone health, especially during menopause. I help women discover the foods that nourish their bodies best. We aim for a diet rich in whole, clean foods—like grass-fed meats, organic vegetables, and free-range eggs. Quality matters, and fresh, natural ingredients can make a big difference. Recently, after a busy move, I realized how much my body craves fresh salads. Eating what works for me helps boost my energy and focus, which is crucial as we navigate the challenges of life and hormonal changes. In short, we focus on nutrition that supports hormonal balance and overall well-being, helping women thrive during this phase of life.
Leslie: When you discuss foods that aren’t right for you, are you referring to an allergy?
Pamela: Food intolerance is often confused with food allergies, but they are quite different. Most people are familiar with peanut allergies, especially in children, which can lead to severe reactions like anaphylaxis, where the airway closes up. Food intolerances, on the other hand, are more subtle and can be easily misattributed to other factors in our lives. For instance, seasonal allergies can cause symptoms like sneezing and congestion, which might actually be related to food intolerance rather than environmental allergens. I experienced this myself while living in Florida. I thought my sinus headaches and low energy were due to pollen, but when I checked the pollen count, it didn’t align with my symptoms. After researching, I discovered that certain foods were triggering histamine reactions in my body, leading to coughing, sneezing, and headaches—without the typical hives associated with allergies. When I eliminated these foods, I lost a few pounds I didn't realize I was holding onto, primarily due to blood sugar instability caused by food intolerances. Stress from intolerances can lead to cortisol spikes in the body. Many people don’t realize that cortisol is a form of sugar. When cortisol levels rise quickly and drop just as fast, it can result in low blood sugar symptoms. Take quinoa, for example—a healthy food for many, but it caused my blood sugar to spike to 204, which shouldn’t happen. This reaction was due to my body’s intolerance, not the food itself being bad. In summary, food intolerances are not true allergies but can trigger a hyperactive immune response. This is particularly common with gluten and dairy. If your immune system is already sensitive, it's best to avoid trying to identify multiple intolerances, as your body may react negatively to a variety of foods, labeling them as threats.
Leslie: How does stress impact eating habits?
Pamela: Emotional and mental stress activates our body's stress response, primarily through the sympathetic nervous system, while the parasympathetic nervous system is responsible for rest and digestion. Our body can only focus on one at a time. When we’re stressed, digestion slows down, impacting sleep and overall well-being. Historically, stress responses were triggered by physical threats, like running from predators. In today’s world, however, most stressors are mental or emotional, leaving us with excess cortisol and unstable blood sugar. This can lead to low energy and cravings for quick sources of sugar, such as snacks that may not align with our health goals. Many women, especially those in high-pressure jobs or demanding roles, often operate under chronic stress. For example, the pandemic in 2020 was a significant stressor that heightened these challenges. With ongoing stress, our bodies pump out cortisol without using it for energy, resulting in cravings and fatigue. To break this cycle, it's essential to equip our bodies to handle stress effectively. Here are a few strategies:
- Start Your Day with Hydration: First thing in the morning, drink about 20 ounces of water. This hydrates your cells and provides a boost of oxygen, setting a positive tone for the day.
- Prioritize a Protein-Rich Breakfast: Aim for 20 to 30 grams of protein within the first hour of waking up. This fuels your metabolism and helps prevent that mid-morning slump that often follows carb-heavy breakfasts like bagels or pancakes.
- Incorporate Movement: A bit of movement in the morning can also help to energize you and prepare your body for the day's stressors.
By starting your day with these mindful practices, you can better navigate the inevitable stresses of life—whether they come from work, family, or other commitments—without compromising your energy or well-being.
Leslie: How do you recommend people start this process or begin making a plan?
Pamela: Movement is essential, especially if you spend long hours at a desk or in the car. If you can, take the time to get outside and soak up some fresh air and sunshine. Being in the sun helps our bodies produce serotonin, which boosts our mood and overall well-being. When we feel better, we’re more likely to make healthier choices regarding nutrition and what we eat. I live in sunny Florida, so I try to step outside in the morning before the heat sets in. Even just five minutes can make a difference. Grounding is another great practice—take off your shoes and connect with the earth by stepping on grass or touching a tree. This can alleviate stress and help balance your body’s electrical charge. When I first tried grounding, I was surprised by how much relief I felt. It truly works! Many people love gardening without gloves for this very reason; it connects them to the soil and nature. Starting your day with water is one of the simplest ways to boost your energy. I’ve spoken with women who noticed a significant difference in their energy levels just by drinking water or having a protein-rich breakfast. If your schedule is packed, aim to get outside for at least three to five minutes. Even a quick break to breathe deeply and enjoy the sunshine can uplift your mood. Look for birds and butterflies, or just enjoy the beauty of nature. If you can’t step outside, having a plant nearby can also help. Plants give us oxygen in return for the carbon dioxide we exhale, creating a refreshing environment. Incorporating these small changes can have a big impact on your energy and overall well-being!
Leslie: If people want to learn more about what you do or connect with you, where can they find you?
Pamela: You can find me on social media under the handle @pamelapedrick. I’m active on Instagram, TikTok, and LinkedIn, making it easy to connect. I also have a Facebook group where I share teachings and training. My focus is on practical and realistic approaches to making changes in our lives. I understand that big transformations can feel overwhelming, so I always emphasize the power of small, consistent improvements.
