Dr. Stacy Sims

So when we start looking at what's the best way to counter the body comp changes that are happening in perimenopause... train smart, eat. Eat during the day. Stop eating after dinner so you don't have nighttime snacks and making sure that two to three hours before you go to bed was your last meal so that you can get into a deep, reparative sleep.

And I know sleep is fleeting for lots of people in perimenopause. So we need to work on the sleep hygiene and maybe it's adding supplements like apigenin and L-theanine. Maybe it's cycling progesterone to help with sleep so that you do get into that deep parasympathetic activation so that your body knows that it can change body comp.

And I know sleep is fleeting for lots of people in perimenopause. So we need to work on the sleep hygiene and maybe it's adding supplements like apigenin and L-theanine. Maybe it's cycling progesterone to help with sleep so that you do get into that deep parasympathetic activation so that your body knows that it can change body comp.

And I know sleep is fleeting for lots of people in perimenopause. So we need to work on the sleep hygiene and maybe it's adding supplements like apigenin and L-theanine. Maybe it's cycling progesterone to help with sleep so that you do get into that deep parasympathetic activation so that your body knows that it can change body comp.

Because you cannot create change without enough calories and without good sleep.

Because you cannot create change without enough calories and without good sleep.

Because you cannot create change without enough calories and without good sleep.

Absolutely. And from a physiological perspective, women have two areas in the hypothalamus that is very sensitive to nutrient density. The two areas are the arc areas, and we have what we call cispeptin neurons that get expressed. When we don't have enough food coming in, we don't have all those pepton neurons being expressed. So we have a hit on our entire endocrine system.

Absolutely. And from a physiological perspective, women have two areas in the hypothalamus that is very sensitive to nutrient density. The two areas are the arc areas, and we have what we call cispeptin neurons that get expressed. When we don't have enough food coming in, we don't have all those pepton neurons being expressed. So we have a hit on our entire endocrine system.

Absolutely. And from a physiological perspective, women have two areas in the hypothalamus that is very sensitive to nutrient density. The two areas are the arc areas, and we have what we call cispeptin neurons that get expressed. When we don't have enough food coming in, we don't have all those pepton neurons being expressed. So we have a hit on our entire endocrine system.

So that's not just estrogen and progesterone. It's also things like thyroid and our appetite hormones. Men have one area. So their sensitivity to nutrition density is not nearly there. as sensitive as it is for women. And I'd like to scope it down to calories per kilogram of fat-free mass.

So that's not just estrogen and progesterone. It's also things like thyroid and our appetite hormones. Men have one area. So their sensitivity to nutrition density is not nearly there. as sensitive as it is for women. And I'd like to scope it down to calories per kilogram of fat-free mass.

So that's not just estrogen and progesterone. It's also things like thyroid and our appetite hormones. Men have one area. So their sensitivity to nutrition density is not nearly there. as sensitive as it is for women. And I'd like to scope it down to calories per kilogram of fat-free mass.

Women need a bare minimum of 35 calories per kilogram of fat-free mass to be able to maintain some endocrine health. Ideally, you want to see people up to 40 for minutes 15. When you start to drop below that 35 for women, we start to see a lot of subclinical disturbance in endocrine and sleep and body comp. For men... Thank you. Thank you.

Women need a bare minimum of 35 calories per kilogram of fat-free mass to be able to maintain some endocrine health. Ideally, you want to see people up to 40 for minutes 15. When you start to drop below that 35 for women, we start to see a lot of subclinical disturbance in endocrine and sleep and body comp. For men... Thank you. Thank you.

Women need a bare minimum of 35 calories per kilogram of fat-free mass to be able to maintain some endocrine health. Ideally, you want to see people up to 40 for minutes 15. When you start to drop below that 35 for women, we start to see a lot of subclinical disturbance in endocrine and sleep and body comp. For men... Thank you. Thank you.

Thank you. Thank you. Thank you.

Thank you. Thank you. Thank you.

Thank you. Thank you. Thank you.

Thank you. Thank you. Thank you.