In this conversation, as part of our Menopause Awareness Month series, Bahar Etminan speaks with  Zoe Bingley-Pullin, nutritionist, chef and author of "Eat Your Way to Healthy Hormones," about the critical role of nutrition in managing hormone health during perimenopause and menopause. They explore the importance of balancing sex hormones such as testosterone, oestrogen, and progesterone, discussing how fluctuations can impact sleep, weight gain, bone density, and muscle mass. The discussion also covers the critical role of sufficient protein intake, the benefits of specific nutrients like choline and flavonoids, and the role of supplements including DHEA, NMN, magnesium, and calcium. Zoe shares insights on adaptogenic herbs and the power of lifestyle changes in maintaining hormone health. 

Takeaways


Hormone health is paramount during perimenopause and menopause, with nutrition playing a key role in supporting bodily changes.


Balancing sex hormones such as testosterone, oestrogen, and progesterone is essential for managing symptoms like sleep disturbances, hot flushes, mood swings, and weight gain.


Adequate protein intake is crucial, recommended at one gram per kilogram of body weight, incorporating a variety of sources in the diet.


Key nutrients such as choline, flavonoids, and essential fats (omega-3, 6, and 9) support hormone health and cognitive function.


Supplements like DHEA, NMN, magnesium, and calcium can aid hormone health, though professional guidance is recommended to determine appropriate dosages and types.


Adaptogenic herbs such as ashwagandha and ginseng can help regulate hormones and manage stress effectively.


Exercise, especially strength and weight training, benefits bone health and muscle mass, which are particularly important during perimenopause and menopause.


Emphasising self-care and self-love is vital, as maintaining both physical and mental well-being is crucial during this significant phase.

Chapters
00:00 Introduction and Excitement about Hormone Health
02:20 The Importance of Hormone Health and the Need for More Conversation
06:28 Understanding the Impact of Nutrition on Hormone Health
13:07 Protein Intake and its Role in Hormone Health
18:16 Essential Nutrients for Hormone Health and Cognitive Function
21:33 Supplements for Hormone Health: DHEA, NMN, Magnesium, and Calcium
26:31 The Benefits of Adaptogenic Herbs for Hormone Regulation
29:44 Exercise for Bone Health and Muscle Mass During Perimenopause and Menopause
30:53 Self-Care and Self-Love: Nurturing Your Well-Being During Hormonal Changes

Watch the episode here:
https://youtu.be/u8fuvflOVLo

In this conversation, as part of our Menopause Awareness Month series, Bahar Etminan speaks with  Zoe Bingley-Pullin, nutritionist, chef and author of "Eat Your Way to Healthy Hormones," about the critical role of nutrition in managing hormone health during perimenopause and menopause. They explore the importance of balancing sex hormones such as testosterone, oestrogen, and progesterone, discussing how fluctuations can impact sleep, weight gain, bone density, and muscle mass. The discussion also covers the critical role of sufficient protein intake, the benefits of specific nutrients like choline and flavonoids, and the role of supplements including DHEA, NMN, magnesium, and calcium. Zoe shares insights on adaptogenic herbs and the power of lifestyle changes in maintaining hormone health. 
Takeaways
<ul>
<li dir="ltr" aria-level="1">
Hormone health is paramount during perimenopause and menopause, with nutrition playing a key role in supporting bodily changes.
</li>
<li dir="ltr" aria-level="1">
Balancing sex hormones such as testosterone, oestrogen, and progesterone is essential for managing symptoms like sleep disturbances, hot flushes, mood swings, and weight gain.
</li>
<li dir="ltr" aria-level="1">
Adequate protein intake is crucial, recommended at one gram per kilogram of body weight, incorporating a variety of sources in the diet.
</li>
<li dir="ltr" aria-level="1">
Key nutrients such as choline, flavonoids, and essential fats (omega-3, 6, and 9) support hormone health and cognitive function.
</li>
<li dir="ltr" aria-level="1">
Supplements like DHEA, NMN, magnesium, and calcium can aid hormone health, though professional guidance is recommended to determine appropriate dosages and types.
</li>
<li dir="ltr" aria-level="1">
Adaptogenic herbs such as ashwagandha and ginseng can help regulate hormones and manage stress effectively.
</li>
<li dir="ltr" aria-level="1">
Exercise, especially strength and weight training, benefits bone health and muscle mass, which are particularly important during perimenopause and menopause.
</li>
<li dir="ltr" aria-level="1">
Emphasising self-care and self-love is vital, as maintaining both physical and mental well-being is crucial during this significant phase.
</li>
</ul>
Chapters 00:00 Introduction and Excitement about Hormone Health 02:20 The Importance of Hormone Health and the Need for More Conversation 06:28 Understanding the Impact of Nutrition on Hormone Health 13:07 Protein Intake and its Role in Hormone Health 18:16 Essential Nutrients for Hormone Health and Cognitive Function 21:33 Supplements for Hormone Health: DHEA, NMN, Magnesium, and Calcium 26:31 The Benefits of Adaptogenic Herbs for Hormone Regulation 29:44 Exercise for Bone Health and Muscle Mass During Perimenopause and Menopause 30:53 Self-Care and Self-Love: Nurturing Your Well-Being During Hormonal Changes
Watch the episode here: <a href="https://youtu.be/u8fuvflOVLo">https://youtu.be/u8fuvflOVLo</a>

Ageless by Rescu takes you behind the velvet ropes of ageless beauty and the science of rejuvenation. I open up my little black book of celebrities, scientists, cosmetic physicians, surgeons, glam squads, products and leading edge experts that can help transform your vitality, beauty and rejuvenate you from the inside out. More than a destination for trusted advice, Ageless by Rescu is a portal that connects you with a suite of solutions, experts, and choices to address your every beauty, wellbeing, and vitality concern without judgment. 


From skincare and injectables to biohacking, understanding the role of epi-genetics, and everything in between, the Ageless world is your oyster — and I'm here to help you open it. 
More importantly, in an industry plagued by somewhat exploitative and confusing messages, the AGELESS by Rescu Podcast is a trusted source, giving you direct access to best practice experts and cutting edge innovations in Australia and globally.

This Podcast and opinions expressed in the episodes are not meant to be used for diagnostic purposes. Always seek independent and professional advice before embarking on any wellness, medical or fitness program. 

Ageless by Rescu takes you behind the velvet ropes of ageless beauty and the science of rejuvenation. I open up my little black book of celebrities, scientists, cosmetic physicians, surgeons, glam squads, products and leading edge experts that can help transform your vitality, beauty and rejuvenate you from the inside out. More than a destination for trusted advice, Ageless by Rescu is a portal that connects you with a suite of solutions, experts, and choices to address your every beauty, wellbeing, and vitality concern without judgment. 
 From skincare and injectables to biohacking, understanding the role of epi-genetics, and everything in between, the Ageless world is your oyster — and I'm here to help you open it.  More importantly, in an industry plagued by somewhat exploitative and confusing messages, the AGELESS by Rescu Podcast is a trusted source, giving you direct access to best practice experts and cutting edge innovations in Australia and globally.
This Podcast and opinions expressed in the episodes are not meant to be used for diagnostic purposes. Always seek independent and professional advice before embarking on any wellness, medical or fitness program.

Ageless by Rescu

Ageless by Rescu takes you behind the velvet ropes of ageless beauty and the science of rejuvenation. I open up my little black book of celebrities, surgeons, cosmetic doctors, scientists, glam squads , products and leading edge experts that can help transform your vitality, beauty and rejuvenate you from the inside out. More than a destination for trusted advice Ageless by Rescu is a portal that connects you with a suite of solutions, experts, and choices to address your every beauty, wellbeing, and vitality concern without judgment. From skincare and injectables to bio-hacking, epi-genetics, surgery, and everything in between, the Ageless world is your oyster — and I'm here to help you open it.

More importantly, in an industry plagued by somewhat exploitive and confusing messages, the AGELESS by Rescu Podcast is a trusted source, giving you direct access to best practice experts and cutting edge innovations in Australia and globally.

Ageless&nbsp;by Rescu takes you behind the velvet ropes of&nbsp;ageless&nbsp;beauty and the science of rejuvenation. I open up my little black book of celebrities, surgeons, cosmetic doctors, scientists, glam squads , products and leading edge experts that can help transform your vitality, beauty and rejuvenate you from the inside out. More than a destination for trusted advice&nbsp;Ageless&nbsp;by Rescu is a portal that connects you with a suite of solutions, experts, and choices to address your every beauty, wellbeing, and vitality concern without judgment. From skincare and injectables to bio-hacking, epi-genetics, surgery, and everything in between, the&nbsp;Ageless&nbsp;world is your oyster &mdash; and I'm here to help you open it. More importantly, in an industry plagued by somewhat exploitive and confusing messages, the&nbsp;AGELESS&nbsp;by Rescu Podcast is a trusted source, giving you direct access to best practice experts and cutting edge innovations in Australia and globally.

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