Season 3 Episode 7

Navigating Menopause Naturally: Expert Tips for Hormone Balance

WITH YOUR HOSTS: Monica Grohne & Norah Candito, RD

In this illuminating episode of The Flow State podcast, hosts Monica Grohne and Norah Candido sit down with Esther Blum, integrative dietitian and menopause expert, to demystify the journey through perimenopause and menopause. From hormone therapy to lifestyle changes, this comprehensive guide provides essential insights for women approaching or experiencing this natural transition.

Understanding Perimenopause: Early Signs and Symptoms

Perimenopause typically begins in the 40s, though some women experience changes in their 30s. Key early indicators include:

  • Changes in menstrual cycle length
  • Heavier or irregular periods
  • Increased PMS symptoms
  • Sleep disturbances
  • Mood changes
  • Weight fluctuations
  • Hot flashes
  • Vaginal dryness

The Hormone Connection

The episode explores how hormonal changes drive menopausal symptoms:

  • Progesterone naturally declines first
  • This creates "relative estrogen dominance"
  • Hormonal imbalances affect sleep, mood, and metabolism
  • Changes impact neurotransmitter function

Natural Support Strategies

Blum emphasizes several key lifestyle approaches for managing symptoms:

  • Prioritize protein intake (30g per meal minimum)
  • Focus on complex carbohydrates, especially in evening meals
  • Maintain regular strength training
  • Implement stress management techniques
  • Support gut health for better hormone processing

Hormone Therapy: Modern Approaches

The conversation challenges outdated views on hormone therapy:

  • Bioidentical hormones can be safe and effective
  • Early intervention may provide better outcomes
  • Regular monitoring is essential
  • Treatment should be individualized
  • Vaginal estrogen can safely address specific symptoms

Common Misconceptions Addressed

Several myths about menopause are debunked:

  • Symptoms aren't "just something to endure"
  • Treatment options extend beyond traditional medications
  • Hormone therapy can be safe with proper monitoring
  • Diet alone cannot restore hormone levels
  • Quality of life can improve with proper support

Practical Tips for Transition

The episode offers actionable strategies:

  • Work with knowledgeable healthcare providers
  • Consider early intervention for symptom management
  • Maintain regular exercise, especially strength training
  • Focus on protein-rich meals
  • Prioritize sleep hygiene
  • Practice stress management

Key Takeaways for Women

Important points for women approaching this life stage:

  • Start preparing early through lifestyle changes
  • Don't hesitate to seek professional guidance
  • Consider comprehensive hormone testing
  • Focus on quality of life improvements
  • Advocate for yourself in medical settings

Finding Support

The discussion emphasizes the importance of working with informed healthcare providers:

  • Seek doctors familiar with bioidentical hormones
  • Consider functional medicine practitioners
  • Look for providers who do regular hormone monitoring
  • Don't settle for dismissed concerns
  • Consider compounding pharmacy recommendations

Remember: While this life transition is natural, significant support options exist. The key is finding the right combination of lifestyle changes, possible hormone therapy, and healthcare support for your individual needs.

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About YOUR

HOSTS

Monica Grohne
Founder & CEO of Marea
Monica founded Marea after healing her own struggles with PMDD. She's on a mission to support women in feeling their best and stop dealing with hormonal symptoms through lifestyle and nutritional support.
Norah Candito, RD
Marea Medical Advisor & Founder of Nutrition with Norah
Norah is a Functional Registered Dietitian that specializes in Gut Health and Hormone Health. She is on a mission to spread menstrual empowerment to menstruating people of all ages. Her goal is to help you improve quality of life.