662. How To Lose Weight In Menopause Without Dieting

You’re feeling stuck. Is it your circumstances or are you the problem?  Here’s the truth behind why you stay in the struggle:  Snag the FREE 12 shifts you have to make in order to achieve lasting change without fighting against yourself and falling back into old habits 1. The Stories You Tell Yourself We are the average of the five stories we tell ourselves most often. Think about it: what do you tell yourself daily? Is it, “I deserve this,” “I’m too stressed,” or “This one thing won’t hurt?” These stories shape your behavior, often without you even realizing it. How to Break Free: The first step is awareness. Acknowledge the stories you tell yourself, then challenge them. Are they really true? Replace the old story with a more empowering one.  2. You’re Not Giving Your Brain Time to Help You Make Better Decisions Your frontal lobe, the part of the brain responsible for reasoning and decision-making, needs more time to engage than your reactive, impulsive mind. Too often, we act quickly, fueled by emotion or habit, without giving ourselves space to make conscious choices.  How to Break Free: Stop multitasking, especially in key moments of decision-making. Start small: stop bringing your phone into the bathroom, or leave it out of your child’s room during bedtime. Create space for your brain to fully engage.  3. You’re Focusing on the Wrong Thing First Most people don’t start with the lead domino—the one change that makes everything else easier. Instead, they focus on the wrong thing in the wrong order. Maybe you’re trying to fix your diet while ignoring the deeper belief that “I’m too busy to cook healthy meals.”  How to Break Free: Identify your personal lead domino. What’s the root belief or habit that, if addressed, would make everything else easier?  Breaking the Cycle If you find yourself in these traps—chasing speed, picking the wrong strategies, or losing faith in yourself—there is hope. It all begins with a shift in mindset. Align your goals with what you're willing to sustain, make decisions that fit your ideal life, and rebuild confidence by committing to long-term change.  About Elizabeth: Author, podcaster (1600+ shows and 20 million+ downloads) - specializing in helping women end the cycle of constantly pursuing change yet running into the same excuses and obstacles year after year Social: instagram/elizabethbenton Podcast: https://podcasts.apple.com/us/podcast/primal-potential/id954984769  

Did you know on average, women gain 7 to 10 pounds during menopause, even if they’re eating right and exercising regularly.  "I'm doing everything right—why isn’t the weight coming off?" I hear this almost every day from women who are fed up with their bodies as they age.  Here are some topics covered in this episode:  1. More Exercise Isn't Always the Answer 2. Focus on Muscle Mass 3. Protein and Carb Pacing 4. Prioritize Recovery and Sleep 5. Strength and Mobility 6. Adjust Expectations 7. Get the Right Support Navigating menopause can be tough, but you don’t have to do it alone. I have a menopause specific program complete with hormone tests, supplements, 1:1 support, in-depth training, meal guides and more… and the last one of 2024 is starting September 30!  I’m offering 20% off this week with code earlybird20  https://drbethwestie.com/12-week-female-hormone-solution/  

There’s one thing holding back your business. It’s not money.  It’s your beliefs.  I had expert business coach Aubrianna Kay on the podcast this week to share about the role of intuition and spirituality in the growth of your business.  Despite success in her field, a personal crisis involving a partner’s mental health led her to energy healing practices like Reiki, which eventually opened her to psychic work and intuitive development. Alongside her corporate job, she built a six-figure business on Instagram, helping others tap into their own intuition and healing capabilities. When I asked about how she encourages clients to listen to their intuition, Aubrianna highlighted the importance of awareness. “Women, especially, are socialized to ignore our bodily wisdom. We’re taught to doubt ourselves, to think in data-driven terms rather than trusting how something feels.” Aubrianna’s approach involves helping women reconnect with their intuition, not just in life, but in business. Aubrianna’s coaching now focuses on helping individuals integrate spiritual practices with business strategy. Whether it’s manifesting clients, aligning with your purpose, or understanding your intuitive gifts, Aubrianna is passionate about guiding others toward success that feels aligned and authentic. Her advice for those feeling stuck in business or life? “Listen to your body, trust your intuition, and don’t be afraid to step out of the traditional boxes people put you in. You might just find the success and fulfillment you’ve been searching for.” Learn more about Aubrianna's coaching: https://aubriannakay.com/coaching Find Aubrianna:  https://www.instagram.com/aubriannakay/ https://www.tiktok.com/@aubriannakay  

So, you’re trying to conceive. Or maybe you just really want to know what’s going on with your cycle.  Either way, tracking your hormones throughout the month will give you so MUCH INFORMATION about your health, fertility and symptoms.  I had an amazing conversation with Rose MacKenzie, Medical Affairs Specialist at Mira, to discuss the best way to track your cycle and fertility.  We often hear about the infamous 28-day cycle, but the reality is, our cycles are unique, and ovulation isn’t as predictable as we may think.  You are not fertile every day of the month. Pinpointing ovulation can be challenging without an accurate tracking system.  Mira is a modern fertility tracker that uses hormone testing to give you real-time insights into your cycle. Unlike traditional methods that might rely solely on temperature or symptoms, Mira tracks luteinizing hormone (LH) levels in your urine, giving you precise data about your ovulation. LH spikes right before ovulation, making it one of the most reliable markers for fertility. The tracker syncs with an app, allowing you to monitor your results over time. This can be especially helpful if you have irregular cycles or conditions like PCOS, as Mira will track your unique hormone fluctuations instead of relying on the average 28-day cycle. With this data, you'll be able to track your hormone levels throughout your cycle and identify trends. This is especially helpful for women who experience irregular cycles or have conditions like PCOS or endometriosis. If you’ve been struggling with irregular cycles, unexplained symptoms, or just want to optimize your health, Mira is a powerful tool to have in your corner. It's time to take control of your fertility journey—get started today! Get 15% OFF Mira products with code: DRBETH15 Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]

ADHD… it’s not just a buzzword and I would know.  Growing up as a neurodiverse child meant constantly feeling like I wasn’t measuring up, especially in traditional school environments. My family, particularly my older sister, was full of "smart" people, and I felt like the odd one out. I wasn’t bad at school, but it wasn’t until I was 16 that I was officially diagnosed with ADHD. Before that, I was missing questions on assignments simply because I couldn’t visually process them the same way others did. One critical aspect of ADHD that often goes unnoticed is how hormones impact brain function. As women, our bodies are constantly cycling through hormonal changes—whether it’s the monthly menstrual cycle, pregnancy, or perimenopause—and each phase can significantly affect our focus, mental clarity, and emotional health.  For example, I noticed that during certain phases of my cycle, I would experience brain fog or decreased focus. My ability to stay on task would shift, and I had to be even more intentional about managing my diet, stress, and self-care. My biggest breakthrough came when I went gluten-free at 23. I didn’t realize how much my diet was affecting my brain function until I made the switch. Suddenly, I felt clearer, more focused, and less scattered. It was a game-changer. From there, I became more intentional about supporting my brain health through nutrition and stress management. If you feel like your brain is overwhelmed, start by changing your schedule. Sleep and stress management should be priorities. Shift your life so you’re not racing through every moment. It’s okay to say, “In two months, I’m going to give myself more space.” The world will keep turning without you constantly pushing it. When it comes to diet, eliminating processed food, artificial ingredients, and especially gluten can make a world of difference. Gluten is strongly linked to brain inflammation, which can worsen ADHD symptoms. Instead of focusing on superfoods like blueberries, start with removing inflammatory foods first. Finally, hormones play a significant role in how your brain functions. As women, our focus and energy levels can vary throughout our cycles. If you have a big project during your luteal phase (week 4), plan accordingly. Give yourself more space before and after intense tasks.  ADHD doesn’t mean there’s something wrong with you; it means you need different tools. And remember, understanding yourself is a superpower. Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]  

One day you wake up and you’re 40 and the weight just piles on, even when you “do all the right things.” You’re not alone.  As we age, estrogen, progesterone, and cortisol levels shift, which affects your metabolism, fat storage, and overall energy levels. Most of us find that methods that worked in our 30s, or even just five years ago, are no longer effective. Here’s the truth: without looking at your body’s hormonal profile, you could be addressing the wrong issue. A DUTCH test, which measures your hormones (estrogen, progesterone, testosterone, cortisol) and neurotransmitter levels, is one of the best ways to understand what’s happening inside your body.  I’ve seen women spend thousands on trainers, nutritionists, and programs without results because those approaches made assumptions without addressing the actual issues in their bodies. One of my clients was in this exact situation—$12,000 spent and more weight gained. It wasn’t until we did a DUTCH test and discovered nutrient deficiencies and severe cortisol dysregulation that she saw real progress. What worked for her? Less exercise (yes, LESS!) Eating more than 1200 calories a day Targeted supplements based on her test results It was uncomfortable for her at first because it went against everything she’d been told, but in the end, it made all the difference. Remember, the key isn’t to push harder. It’s to work smarter by addressing what your body truly needs. Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]  

As the largest organ of our body, our skin doesn’t just reflect our inner health—it absorbs everything we expose it to, both the good and the bad. I had a fascinating conversation with Emily Rose, better known as Mama Wilder on social media, where we dug deep into the world of skincare and dangers of toxic chemicals.  Our skin is like a sponge, soaking up whatever we apply to it. We all know the risks of harmful chemicals like PFAS and toxins, which can easily enter our systems through the skin.  Parabens, for instance, are often used as preservatives but can mimic hormones and even contribute to early puberty in children. And those seemingly harmless fragrances? They’re usually a mix of chemicals that can disrupt your endocrine system. Emily opened up about her struggles with skin issues, from cystic acne to trying every product under the sun, both natural and pharmaceutical. The biggest improvements came when she started focusing on reducing stress, nourishing her body with minerals, and steering clear of endocrine disruptors. Red light therapy involves low-level wavelengths of red light that can treat various skin issues, from reducing redness to soothing irritation. While it might be a bit of an investment, the results can be significant, with many users reporting a noticeable improvement in skin tone and texture. Beyond tech solutions like red light therapy, natural antioxidants like hydroxytyrosol are making waves in skincare. Derived from olives, hydroxytyrosol is a potent antioxidant with anti-inflammatory, anti-aging, and even anti-cancer properties. Skincare is about consistency. Regular exfoliation, lymphatic drainage, and moisturizing are essential for maintaining healthy, glowing skin. Climate, diet, and stress all play roles in how your skin responds to different products. The key is to find what works for you and stick with it. If you’re feeling overwhelmed by all the options, start with one new product. Focus on what your skin really needs—whether it’s hydration, acne treatment, or redness reduction. By simplifying your routine and cutting out unnecessary chemicals, your skin has a better chance to heal and thrive. Emily "Mama Wilder" is a single mom of two in Western Colorado, a birth educator, health coach and advocate for women's autonomy in the healthcare industry. Find Emily:  instagram.com/mama_wilder

I’ve lost count of how many times someone has labeled me a “witch doctor.”  It’s almost a weekly occurrence, and while it used to bother me, now I find it more amusing than anything else.  The term often comes from a place of misunderstanding, fear, or simply a lack of knowledge about the type of healthcare I practice. But instead of being defensive, I choose to see it as an opportunity to inform. Let me give you a quick rundown of my credentials: I have a doctorate in chiropractic, a discipline grounded in science and focused on the body’s musculoskeletal system. I’m licensed in acupuncture and Chinese medicine, with a specialization in women’s hormones and fertility. I’m also trained in functional medicine, a holistic approach that seeks to address the root causes of disease. Additionally, I’ve studied Ayurveda, another ancient system of medicine that complements my understanding of Eastern practices. My journey into these fields wasn’t just about acquiring knowledge; it was about finding solutions that worked for me personally—whether in athletic performance, pregnancy health, or overcoming my own health challenges like mold exposure and PCOS. These practices have made a profound impact on my life, and that’s why I’m so passionate about sharing them with others. There will always be skeptics.  The real magic in what I do isn’t about spells or potions; it’s about the time-tested methods of healing that have been around for thousands of years. Practices like acupuncture and chiropractic care are rooted in ancient wisdom and have stood the test of time because they work. And while not everyone will have the same experience, dismissing these methods without trying them or understanding them is, in my view, short-sighted. I simply ask that you keep an open mind. Look at the research, talk to practitioners, and most importantly, listen to your body. Health is deeply personal, and what works for one person might not work for another. But the beauty of natural healthcare is that it offers a variety of approaches based on individual needs.  Being called a “witch doctor” is something I’ve learned to embrace with a smile. It’s a reminder of how far we’ve come—and how far we still have to go—in educating others about the benefits of alternative medicine.  Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]  

Menopause is not a death sentence to your fitness and energy.   Yes, our bodies will be prone to store belly fat and lose muscle tone as we age but you can actually see some pretty amazing results and feel that energy again if you know how to work with your hormones.  Menopause is marked by a year without a menstrual cycle and your body enters a new phase—big drops in estrogen and progesterone. With that can come a slew of symptoms, night sweats, fatigue, belly fat, mood swings, etc.  When it comes to exercise specifically, there are some things we can do to support our menopausal bodies.  Muscle mass is key. It’s not just about looking toned; muscle plays a crucial role in your metabolism, immune system, and overall strength and stability. Building and maintaining muscle is more challenging without the estrogen, but it’s absolutely possible.  Focus on:  Strength Training: Start with bodyweight exercises or light weights if you’re new to strength training. Aim for consistency—three times a week for 30 minutes is a great place to start. Over time, you can increase the frequency and intensity of your workouts. Recovery: Your body’s recovery rate changes during menopause. It’s important to give yourself time to rest and repair between workouts. Avoid the temptation to overdo it; instead, focus on sustainable progress. Measuring Progress: Rather than relying on the scale, measure your progress through strength gains and daily activities. Celebrate milestones like carrying groceries with ease or lifting heavier weights over time. Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]

Your first meal of the day sets the tone for your hormones, blood sugar and metabolism.  First, you should actually be eating breakfast. Eat that breakfast within 30-60 minutes of waking. Second, base that meal around protein. Protein is essential for maintaining muscle mass, especially as we age, and it also helps regulate blood sugar levels and reduces cravings.  Here are some examples of hormone-friendly breakfasts: Protein Shakes: I love Potential Power Nutrition protein powder, which contains 24 grams of protein, 15 grams of carbs, and 3 grams of fat. This shake is easy on the stomach and provides a balanced mix of macros, along with essential vitamins and minerals. Eggs and Sausage: If you have a bit more time, a hearty breakfast of eggs and chicken sausage is excellent. Add some fresh fruit and gluten-free oats to round it out. Greek Yogurt Smoothie Bowl: Another great option is mixing a protein powder with Greek yogurt and some fruit for a delicious smoothie bowl. This provides a balanced meal with protein, carbs, and healthy fats. Eggs and Cottage Cheese: Four eggs, cottage cheese, two pieces of toast, and a side of fruit. Let’s talk about what to avoid. The worst thing you can do for your hormones in the morning is to skip breakfast entirely. Fasting until noon might seem appealing, but you're missing out on taking advantage of your body's peak metabolism.  I do have specific fasting plans for women, but that’s for another conversation.  Here are some breakfast no’s: Skipping Breakfast: It throws off your metabolism and can lead to overeating later in the day. Just Coffee: If your morning routine consists of only coffee without any other nutrients, you're setting yourself up for a crash. Coffee, especially when consumed without food, can be hard on your digestive system and liver. Always pair it with some protein, healthy fats, or even collagen to help balance things out. It can also impact cortisol, so don’t drink on any empty stomach.  Processed Sugars Alone: Starting your day with processed sugars like donuts or pastries without any protein or healthy fats can spike your blood sugar and lead to a quick crash. You can have simple carbs, just pair it with a protein and fat.  Let's connect! Facebook: https://facebook.com/drbethwestie Instagram: https://instagram.com/drbethwestie If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or [email protected]