Welcome to episode 105 of The Eat for Endurance Podcast! Sports Dietitian Val Schonberg, MS RD CSSD MSCP joins me to discuss several key topics relating to midlife nutrition and health for active women.
Val is a Certified Menopause Practitioner with The Menopause Society and helps women rethink aging, avoid harmful restrictions, and adopt sustainable lifestyle changes for vitality and long-term health. She is such a wealth of knowledge on midlife nutriton, sports nutrition, eating disorders, disordered eating, and so much more.
Here are the topics that Val and I cover in this 90-minute, information-packed episode:
1. Protein needs in midlife and beyond:
Why adequate protein is crucial in peri- and postmenopausal women
How protein needs change for sedentary, active, and highly active women
Why there is some debate about protein recs based on current research
How to consume adequate protein without neglecting other key nutrients
2. Low energy availability (LEA) vs. perimenopause:
Distinguishing between perimenopause and LEA (there are overlapping symptoms)
The importance of addressing symptoms and providing adequate nutrition in both cases to support health and fitness goals
3. Weight gain and body image challenges:
Coping with body changes during perimenopause and postmenopause
Why restriction is never helpful (and usually puts you further away from your goals)
How to work with rather than against your body during this time
Examples of how to advocate for yourself during healthcare visits
Using the 5 stages of grief framework to find body acceptance and peace
Val's personal experience with perimenopause and the challenges she's faced
4. Weight loss medications (GLP-1s) for women in midlife:
When these drugs might be helpful, including in the clinical setting
Potential risks to consider when thinking about taking these drugs
The importance of looking at each indiviudal case and considering other options
Carbohydrates and energy:
Why carbs are essential for active women at all stages of life
Remembering that many carbs are plant foods (fruits, vegetables, grains, beans, legumes, etc) that provide so many nutrients that benefit health and performance
The importance of individualizing your nutrition plan to your life and needs vs following a generic protocol that you read in a book (i.e. consume content with caution!)
Why incorporating ALL types of carbs that you enjoy is crucial to leading a fun, fulfilling, and healthy life
This was SUCH a fantastic discussion and I'm grateful to Val for generously sharing her time and expertise. Here are some key takeaways from this episode:
Nutrition in midlife requires an individualized and nuanced approach to meet the changing needs of active women
Prioritizing adequate energy and nutrient intake is key to maintaining athletic performance and long-term health
Body acceptance (which takes work) and a sustainable nutrition approach that includes all foods can help women thrive in every stage of life
Want to learn more about nutrition for peri- and postmenopause?
In case you missed it, Episode 72 with sports dietitian Dina Griffin provides a great overview of peri- and postmenopausal nutrition for female athletes.
I hope you enjoy this episode! And if you did, I'd be so grateful if you would share this episode with a friend and rate/review my show wherever you listen. Thanks for your support!
Links:
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Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
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