By 2030, 1.2 billion of us will be in menopause, yet many still feel lost navigating this transition. That’s where today’s guest, Esther Blum, comes in. Esther Blum is an Integrative Dietitian and Menopause Expert who’s been helping women thrive through menopause for over 27 years. She’s the bestselling author of See Ya Later, Ovulator and Cave Women Don't Get Fat, and has been called Gwyneth Paltrow’s go-to for menopause advice. Esther’s all about empowering women with the tools they need to master menopause, from balancing hormones to advocating for yourself at the doctor’s office.

Mastering Menopause through Nutrition, Hormones & Advocacy

In today’s episode, we dive into everything from hormone replacement therapy (HRT) to clearing up common misconceptions around menopause. Esther also discusses how to communicate with your partner about perimenopause and the impact of trauma during this phase of life, along with the healing modalities that transformed her approach. Plus, we’ll cover essential tips for managing the “menopot” body shape, including protein intake and strength training. Remember, you don’t have to suffer through perimenopause! You deserve to feel your best in every stage of life.

(00:03:54) How to Advocate for Yourself at the Doctor’s Office

• Addressing the lack of hormone health support from doctors for navigating perimenopause
• 120. Mastering Menopause: Sleep, Sex & Stress Relief With Dr. Anna Cabeca
• The biggest differences and similarities in perimenopause and menopause symptoms
• How early intervention of HRT literally saves women’s lives
• How to talk about HRT with your doctor and confronting misconceptions
• Thoughts on topical progesterone

(00:15:32) Pelvic Floor, Vaginal Care, and Gut Health During Perimenopause

• Changes in the vaginal canal and pelvic floor during perimenopause
• The truth about the safety of vaginal estrogen
• Why you want to do pelvic floor therapy and thoughts on laser therapy
• What causes pelvic pain
• What to do if your libido is low
• What happens to our gut health in perimenopause and how to support detoxification
• How to prevent gut bacteria overgrowth

(00:22:36) Optimize Your Nutrition & Workouts for Perimenopause

• How much protein to eat to reduce sarcopenia and tips for eating enough
• Thoughts on plant-based versus animal-based protein
• Addressing misconceptions around carbs and how much you need to eat
• The effects of coffee and alcohol on your liver as you age
• How to combat the “menopot” body shape
• Read: See Ya Later, Ovulator! by Esther Blum
• Read: Cave Women Don't Get Fat by Esther Blum
• How to have better blood glucose control
• Benefits of strength training and tips for moving more

(00:39:27) How Trauma Impact Perimenopause & Tools for Healing

• The importance of validating the mental health struggles women go through in perimenopause
• How to communicate with and educate your partner about what you’re going through
• The correlation between trauma and perimenopause
• How to regulate your cortisol curve
• The trauma healing modalities she used to upgrade her operating system

(00:47:09) 5 Habits to Feel Your Best During Perimenopause

• Can you put a pause on perimenopause?
• 5 ways to support your body through perimenopause
• How losing our parents were a catalyst for deep healing and clarity
• Why Esther wrote her latest book
• What inspired her to become an Integrative Dietitian
• Register for the free virtual menopause event on October 16th: estherblum.com

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Guest Info:

• Website: estherblum.com
• Instagram: @gorgeousesther
• Read: See Ya Later, Ovulator! by Esther Blum
• 120. Mastering Menopause: Sleep, Sex & Stress Relief With Dr. Anna Cabeca

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