Key Takeaways
1. Menopause is a Decade-Long Journey, Not a Switch
Menopause is not like handling a bad flu that comes and goes in a matter of weeks.
Long-term transition. Menopause is not an event but a gradual transition that can span 10-15 years, marked by fluctuating hormones and unpredictable symptoms. This extended period requires a holistic approach to manage the changes effectively.
Individual experiences vary. Each woman's experience of menopause is unique, with varying degrees of symptom intensity and duration. Factors like genetics, lifestyle, and overall health influence the journey.
- Symptoms can include hot flashes, insomnia, mood swings, weight gain, memory loss, and vaginal dryness.
Empowerment through understanding. Recognizing the long-term nature of menopause allows women to prepare and proactively manage their health. This involves adopting lifestyle strategies that support hormonal balance and overall well-being.
2. Hormones are a Symphony, Not Solo Instruments
Balancing our hormones as we move through menopause is not just about keeping our sanity; it’s also about saving our lives.
Interconnected system. Hormones function as a complex symphony, where each hormone influences the others. Focusing on individual hormones in isolation is less effective than addressing the entire endocrine system.
Hormonal hierarchy. The hormonal hierarchy emphasizes the importance of balancing key hormones like oxytocin, cortisol, and insulin, which have a cascading effect on sex hormones like estrogen, progesterone, and testosterone.
- Oxytocin: Promotes feelings of love, connection, and well-being.
- Cortisol: The stress hormone, which can disrupt hormonal balance when chronically elevated.
- Insulin: Regulates blood sugar and can lead to weight gain and hormonal imbalances when dysregulated.
Comprehensive approach. A holistic approach to hormonal balance involves addressing the root causes of imbalances, such as stress, diet, and environmental toxins, rather than simply treating individual symptoms.
3. Feast-Famine Cycling Balances Insulin and More
The first step in regulating your insulin levels is to change how often you eat.
Insulin's impact. Insulin, a key hormone in weight management and overall health, is heavily influenced by eating patterns. Frequent eating leads to constant insulin surges, potentially causing insulin resistance.
Feast-famine cycling. Mimicking ancestral eating patterns through intermittent fasting can help regulate insulin levels, promote fat burning, and improve overall metabolic health.
- Intermittent fasting involves cycling between periods of eating and fasting within a 24-hour period.
- Different fasting styles include intermittent fasting (13-15 hours), dinner-to-dinner fasting (24 hours), and longer fasts (36+ hours).
Benefits of fasting. Intermittent fasting offers numerous benefits, including improved memory, weight loss, protection against neurodegenerative diseases, and increased lifespan. It also stimulates autophagy, a cellular repair process.
4. Ketobiotic Diet Feeds Hormones and Gut
The key to balancing your hormones and losing weight is in lowering your carbohydrate load, moderating your protein, and increasing your fat.
Macro balance. Shifting the focus from calorie counting to macronutrient ratios is crucial for hormonal balance. A ketobiotic diet emphasizes low carbohydrates, moderate protein, and high healthy fats.
Ketobiotic principles:
- Carbohydrates: Limit net carbs to around 50 grams per day, prioritizing fibrous vegetables.
- Protein: Consume clean, organic protein sources in moderation (under 50 grams per day).
- Fats: Increase intake of healthy fats like olive oil, avocado oil, and grass-fed butter.
Eating for your cycle. Tailoring your diet to support hormonal fluctuations throughout your cycle can further enhance hormonal balance. This involves incorporating estrogen-building and progesterone-building foods at specific times.
5. The Estrobolome: Your Estrogen-Balancing Ally
Plants are fuel for your good microbiome.
Microbiome's role. The gut microbiome plays a significant role in overall health, including hormonal balance. The estrobolome, a collection of gut bacteria, specifically influences estrogen metabolism.
Estrobolome function. A healthy estrobolome helps break down toxic estrogens and activate beneficial ones, promoting hormonal balance and reducing the risk of hormonal cancers.
- Signs of an imbalanced estrobolome include bloating, acne, low libido, and irregular periods.
Nurturing the microbiome. Feeding the gut microbiome with polyphenol, probiotic, and prebiotic-rich foods is essential for maintaining a healthy estrobolome.
- Polyphenol-rich foods: Cloves, olives, dark chocolate, berries, raw nuts, red wine.
- Prebiotic-rich foods: Chia seeds, hemp seeds, flax seeds.
- Probiotic-rich foods: Sauerkraut, kimchi, probiotic-rich yogurts, kombucha, kefir water.
6. Detox: Unburden Your Hormones
It wasn’t until I learned how to detox these environmental toxins that I got my life back.
Toxic overload. Modern life exposes us to a barrage of environmental toxins, including forever chemicals, endocrine disruptors, and heavy metals, which can disrupt hormonal balance and contribute to various health issues.
Key toxins:
- Forever chemicals (PFAs): Found in food packaging, non-stick cookware, and upholstery.
- Endocrine disruptors (EDCs): Found in plastics, pesticides, and beauty products.
- Heavy metals: Lead and mercury, which can accumulate in tissues and disrupt brain function.
Detoxification strategies. A comprehensive detoxification approach involves minimizing exposure to toxins, opening up detox pathways (liver, gut, kidneys, skin, lymph), and removing toxins from the body and brain.
7. Stop the Rushing: Prioritize Self-Care
If you didn’t start working on cortisol production, I was never going to stabilize all the other hormones.
Cortisol's impact. Chronic stress and a "rushing woman" lifestyle can lead to elevated cortisol levels, disrupting hormonal balance and exacerbating menopause symptoms.
Strategies for slowing down:
- Schedule downtime: Block out time for relaxation and activities you enjoy.
- Prioritize self-care: Make time for massages, facials, or other self-care practices.
- Adapt your workout schedule: Choose exercises that nurture your body rather than push it to its limits.
- Practice vacation: Plan regular getaways to disconnect and recharge.
Oxytocin boost. Increasing oxytocin levels through hugs, laughter, and acts of kindness can help counteract the effects of cortisol and promote feelings of well-being.
8. Biohacks: Shortcuts to Staying Forever Young
I call this my Benjamin Button machine.
Biohacking defined. Biohacks are natural shortcuts that work with your body's intelligence to achieve desired results, such as slowing down the aging process and improving overall health.
Key biohacks for menopausal women:
- Red light therapy: Boosts collagen production and improves skin appearance.
- Infrared saunas: Promote detoxification, weight loss, and skin rejuvenation.
- Hyperbaric oxygen chambers: Enhance oxygen delivery to cells, promoting healing and reducing inflammation.
- PEMF (pulsed electromagnetic field therapy): Recharges cells and supports bone growth.
- Vibration therapy: Strengthens muscles and bones.
- Brain training: Retrains the brain to operate from a state of hope and possibility.
Lifestyle first. Biohacks are most effective when combined with a healthy lifestyle that prioritizes hormonal balance and overall well-being.
9. Customize Your Menopause Reset
Everybody needs something different.
Individualized approach. There is no one-size-fits-all solution to managing menopause symptoms. Each woman's journey is unique, requiring a personalized approach.
Step-by-step process. The Menopause Reset involves a five-step process:
- Change when you eat (intermittent fasting).
- Address what you are eating (ketobiotic diet).
- Repair your microbiome.
- Detox yourself and your life.
- Stop the rushing.
Flexibility and adaptation. The key is to experiment with different strategies and find what works best for your body. This may involve adjusting the timing of meals, modifying your diet, or incorporating specific supplements.
10. Symptoms are Gifts: Listen to Your Body
The symptoms you are experiencing are cries for help from your miraculous body.
Symptoms as communication. Menopause symptoms are not inconveniences to be suppressed but rather signals from your body that something needs attention.
Tuning in. By tuning in to your body and listening to its needs, you can identify imbalances and take steps to restore harmony. This involves paying attention to your energy levels, mood, sleep patterns, and digestive health.
Empowerment through self-awareness. The menopause journey is an opportunity to deepen your understanding of your body and take control of your health. This involves embracing self-care, seeking support, and celebrating your strength and resilience.
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Review Summary
The Menopause Reset receives mixed reviews. Some readers praise its informative content on managing menopausal symptoms through diet, fasting, and lifestyle changes. They appreciate the practical advice and empowering approach. However, critics argue the book oversimplifies complex issues, promotes expensive and impractical solutions, and lacks scientific rigor. Some find the recommendations too extreme or unaffordable. The author's credentials as a chiropractor are questioned. While some readers find valuable insights, others view it as a marketing tool for the author's programs and products.
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