Ep 1003: Eating Less, Working Out More, Still Gaining? Dr. Ian Talks Menopause

SHOW NOTES

Menopause, Muscle & Your Changing Body with Dr. Ian K. Smith

Are your familiar eating and exercise habits no longer giving you the same results? If menopause has left you wondering how to approach food, fitness, and your changing body, this conversation is for you.

Linda welcomes physician, bestselling author, and former The Doctors host Dr. Ian K. Smith to discuss his new book, The New Menopause Kitchen. With nutrition and lifestyle guidance from Dr. Ian and more than 50 recipes from Rachael Ray, the book offers a practical approach to eating through perimenopause, menopause, and beyond.

This conversation focuses on questions so many women are asking: Should I eat less? How do I protect my muscle? Do I need to give up carbs? And where do I begin when everything feels different?

Topics for this episode:

• Why familiar weight management strategies may need adjusting in midlife

• Eating to support muscle, energy, and long-term health

• Making sense of protein, fiber, carbs, and fasting

• Simple meals that fit a busy schedule

• What nutrition can help with and when to seek individualized care

• Taking a manageable first step toward healthier habits

Connect with Dr. Ian

Website: doctoriansmith.com Instagram: @DoctorIanSmith TikTok: @theofficialDrIan Facebook: Dr. Ian K. Smith

Featured book

The New Menopause Kitchen: Targeted Nutrition to Help Fight Symptoms, Lose Weight, and Thrive in Perimenopause, Menopause, and Beyond

Connect with Linda

SisterhoodOfSweat.com

Subscribe to the Sisterhood of S.W.E.A.T. and share this episode with a woman who wants to feel stronger and more confident in midlife.

 Summary

In this episode, Dr. Ian Smith discusses how nutrition and lifestyle strategies can help women navigate menopause with confidence. He shares insights from his new book, The New Menopause Kitchen, focusing on managing symptoms and maintaining health during this life stage.

 Key Topics

Impact of estrogen and progesterone decline on metabolism Importance of protein and resistance training for women over 50 Myth-busting about carbs and dieting during menopause Easy, nutritious recipes from Rachel Ray for busy women Role of strength training in bone health and fall prevention

Takeaways

Estrogen decline reduces metabolism and redistributes fat to the midsection. Increasing protein intake and resistance training can help maintain muscle mass. Skipping meals and over-exercising can backfire and increase cortisol levels. Carbohydrates are essential and should be chosen wisely, not eliminated. Strength training is crucial for bone health, metabolism, and fall prevention.

Sound Bites

"Estrogen helps with metabolism and fat distribution." "Strength training is essential for bone health and fall prevention." "Carbs are a vital source of energy, not the enemy."

Chapters

00:00 Introduction to menopause and Dr. Ian Smith 03:11 How menopause affects metabolism and fat distribution 04:29 The role of estrogen in metabolism and body fat 05:44 The importance of protein and resistance training 06:35 Debunking myths about carbs and dieting during menopause 07:39 Easy nutritious recipes from Rachel Ray 08:59 The vital role of strength training for women over 50 10:34 Creating a sustainable plan for managing belly fat 11:25 Considering hormone therapy and lifestyle choices 12:15 Final thoughts and resources for women in menopause