Delivered on 16/3/25
10am AWST
These answers are based on queries or answers from the attendees surveys
Survey 32: KG 40-49 (survey 1-31 on the previous blog)
1. Age Group: 40–49
2. Are you currently on Hormone Replacement Therapy (HRT)?Yes.Since you’re on HRT, it's important to monitor how your treatment is working for you. I recommend discussing your regimen regularly with your doctor to ensure it’s effectively addressing your symptoms, especially as your body changes during perimenopause.
3. Do you practice intermittent fasting?No, not interested.If you ever reconsider, intermittent fasting (especially 16/8) could help with appetite control and improve metabolic flexibility. But no worries if it’s not something you’re interested in at the moment.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, thyroid issues, cravings and appetite control, lack of energy/motivation.These are common challenges during perimenopause. A nutrient-dense, balanced diet (rich in fiber, lean proteins, and healthy fats) will support your metabolism and help with cravings. It’s also important to stay consistent with strength training to maintain muscle mass and metabolic rate. Don't hesitate to talk to your doctor if you feel your thyroid may be affecting your metabolism.
5. Specify challenges in maintaining a healthy weight and metabolismUnsure.Tracking your food intake and physical activity might help you better identify patterns that could be impacting your metabolism. This can help you determine specific areas to adjust.
6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.Great! Exercise is key for metabolic health. I recommend incorporating more strength training into your routine, as building muscle mass is critical for boosting metabolism, especially as we age.
7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.If your symptoms are disrupting your quality of life, I recommend discussing potential adjustments to your HRT regimen or exploring other complementary approaches like lifestyle changes, stress management, or mindfulness to manage perimenopause symptoms.
8. What has been your biggest struggle with fitness or body composition as you’ve aged?Joint pain, being tired all the time.Joint pain can be a challenge, but low-impact exercises like swimming, walking, and yoga can help reduce strain while still providing an effective workout. Consider gentle stretching and mobility exercises to help ease tightness. To address the tiredness, improving sleep hygiene, managing stress, and focusing on nutrient-dense foods will support your energy levels.
9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.Understood! But if you change your mind, feel free to reach out anytime.
10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Education.Since you’re seeking education, I recommend checking out my Instagram Lives where I talk about menopause, hormones, and metabolism every morning at 7 AM (AWST). These sessions cover many aspects of women’s health, including intermittent fasting, metabolic health, and fitness during menopause. Additionally, feel free to explore resources on strength training, thyroid health, and the importance of balanced nutrition for perimenopause.
11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.Fantastic choice! A T-shirt that reflects your menopause journey is empowering.
12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.I’m excited that you’re interested in the science behind aging well. This book will offer a deep dive into the physiological changes during menopause and practical strategies for thriving during this time of life.
Remember, consistency in exercise, fasting, and sleep hygiene is key to supporting your metabolism and overall health. Stay connected and let me know if you need further assistance!
33: JB: 50-59
Here’s how I would address your queries, incorporating my training:
1. Age Group: 50–59
2. Are you currently on Hormone Replacement Therapy (HRT)?Yes.Since you’re already on HRT, it's important to monitor its effectiveness. You might want to ensure your regimen is well-suited to your needs as you navigate perimenopause and menopause. Regularly consulting with your doctor to make adjustments as necessary is essential.
3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting (16/8) could be a great way to manage cravings and stabilize appetite. It can also improve metabolic flexibility. I recommend starting with this gentle fasting approach and adjusting the fasting window as your body adapts. As you become metabolically fitter, you can try more flexible fasting patterns like OMAD (one meal a day) twice a week, or even 36-hour fasts once a month, depending on your fitness goals.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, menopause, cravings and appetite control, lack of energy/motivation, depression.These challenges are common during perimenopause and menopause. I recommend focusing on a nutrient-dense, balanced diet that includes whole foods, fiber-rich vegetables, lean proteins, and healthy fats to regulate blood sugar and prevent cravings. Michael Pollan’s advice — “Eat food, mostly plants, not too much” — can be a helpful guide here. Additionally, intermittent fasting could help improve appetite control and metabolic flexibility, as it’s proven to be effective in managing weight and energy levels.
5. Specify challenges in maintaining a healthy weight and metabolismDepression.Depression can significantly impact motivation and metabolism. I encourage you to talk to your healthcare provider to discuss treatment options, including how lifestyle factors such as diet, exercise, and sleep can improve mood and energy. Also, incorporating mindfulness techniques and stress management practices like yoga or meditation might help manage depressive symptoms.
6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?Rarely or never.It’s important to ease back into exercise gradually, especially if joint pain or low energy is an issue. Start with low-impact exercises like walking or swimming, and incorporate some strength training to build muscle mass, which can help boost metabolism. Consider starting with 1–2 short sessions per week and increasing as your energy allows. Gradually, the combination of exercise and intermittent fasting can help improve your energy levels and metabolism.
7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Since hormonal symptoms like hot flashes or mood swings are affecting your life, I recommend reviewing your HRT regimen with your doctor to ensure it’s well-suited for your current symptoms. You may also want to explore lifestyle modifications, including improving sleep hygiene and dietary changes, to help manage symptoms effectively. In addition, body-identical progesterone has been shown to support sleep and reduce anxiety, which could benefit you.
8. What has been your biggest struggle with fitness or body composition as you’ve aged?Pain.Joint pain can be a challenge, but low-impact exercises such as walking, swimming, or yoga can help reduce pain while still providing an effective workout. Strength training can also support bone health, which is especially important as you age. MCT oil can be beneficial for maintaining muscle mass during fasting, and collagen supplements may support joint health. Incorporating AMPK and mTOR benefits from fasting can help improve your metabolic flexibility and support muscle growth as you age.
9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I’d like more information.Feel free to share my contact information (info@purity.health) with your HR team if you’d like more details on bringing this presentation to your workplace.
10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?You might find semi-private strength training helpful to stay motivated and supported. Educational resources on menopause, exercise, and nutrition would also be valuable. Additionally, my Instagram Lives every morning at 7 AM (AWST) cover topics related to metabolic health, menopause, and fitness, and could provide helpful insights. Feel free to tune in to get more information and motivation.
11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause: The New Cool.Great choice! Wearing a T-shirt that reflects your strength and journey through menopause can be empowering.
12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?The Menopause Manifesto; Health Hormones & Happiness.This book will cover the essential aspects of menopause, hormonal health, and practical tips for navigating this life stage with empowerment. I’m excited to share more with you as it develops!
Incorporating AMPK (a protein that boosts fat burning) and mTOR (a protein that promotes muscle growth) through proper diet and fasting strategies will help you support metabolic health and muscle maintenance. Let me know if you need more guidance on incorporating these elements into your routine!
34: JT 50-59
1. Age Group: 50–59
2. Are you currently on Hormone Replacement Therapy (HRT)?Yes.It’s great that you’re on HRT, as it can help manage menopause symptoms such as hot flashes and mood swings. Continue to monitor how you feel, and ensure that your HRT regimen is working for you in the best way possible. You may also want to discuss the use of body-identical progesterone with your doctor, as it can be especially helpful for improving sleep and managing hormonal imbalances.
3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting (16/8) is an excellent way to regulate appetite, stabilize blood sugar, and boost metabolic flexibility. Starting with a soft fast like 16/8 (fast for 16 hours, eat within 8 hours) is a great way to begin. Over time, as your body becomes metabolically fitter, you can try more intense fasts, such as OMAD (one meal a day) or even a 36-hour fast once a month.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, slow metabolism, cravings and appetite control, lack of energy/motivation.These challenges are common in perimenopause, but you can take steps to improve your metabolic health. Focus on a balanced diet rich in whole foods, particularly fiber-rich vegetables, lean proteins, and healthy fats. Reducing sugar and processed carbs can help manage cravings and support weight management. Additionally, intermittent fasting (16/8) may help with both appetite control and metabolism. As you improve your metabolic flexibility through fasting, you can better regulate cravings and support your body’s natural fat-burning processes.
5. Specify challenges in maintaining a healthy weight and metabolismFibromyalgia and menopause, type 2 diabetes.Fibromyalgia and type 2 diabetes present unique challenges, but incorporating anti-inflammatory foods and focusing on a low-glycemic diet can be helpful. Intermittent fasting can improve insulin sensitivity and help with weight management. Also, don’t forget about the benefits of AMPK activation through fasting and exercise—it helps enhance fat burning and improve metabolic flexibility.
6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.Fantastic! Regular exercise is key to maintaining muscle mass and metabolism. To support your weight loss goals and energy levels, consider adding strength training to your routine. Strength training helps build muscle, which is critical as it boosts metabolism and helps burn fat. You could also include low-impact aerobic exercise to keep things balanced and reduce joint stress.
7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Given the hormonal fluctuations that are affecting you, you may want to consider speaking with your doctor about optimizing your HRT to better manage your symptoms. Along with HRT, lifestyle modifications such as mindfulness, stress management, and focusing on good sleep hygiene can complement your treatment. You can also tune into my Instagram Lives, where I cover topics like sleep, hormones, and metabolism—these sessions could be a valuable resource for you!
8. What has been your biggest struggle with fitness or body composition as you’ve aged?Energy.To combat low energy, it's important to build a consistent routine with exercise, particularly strength training and low-to-moderate aerobic activity. Focus on progress, not perfection—start with achievable goals and gradually increase intensity. You can also try intermittent fasting, which has been shown to boost energy levels, especially after a few weeks as your body adjusts to metabolic flexibility and activates AMPK.
9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.That's completely fine! If you ever reconsider or want more information about how I can support your health goals, feel free to reach out. My team and I are here to help.
10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Unsure.To stay consistent, I suggest focusing on small, achievable goals and starting with a fitness plan that’s manageable for your current energy levels. Group support can also be helpful, so consider finding a workout buddy or joining online communities. You can also benefit from educational resources—my Instagram Lives are packed with tips on metabolism, fitness, and managing menopause. They could be a great resource to help you stay motivated.
11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.Great choice! Wearing a slogan that resonates with your journey can be empowering. Stay strong, and embrace the changes that come with menopause.
12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?The Menopause Manifesto; Health Hormones & Happiness.This book will provide helpful insights on managing your hormones, health, and happiness during menopause. I’m excited to share it with you once it’s ready!
As you work on improving your fitness and managing your metabolism, AMPK activation through fasting and exercise, combined with strength training, can really help boost fat burning and support your muscle growth.
35: MB 40-49
1. Age Group: 50–59
2. Are you currently on Hormone Replacement Therapy (HRT)?Yes.HRT can help manage symptoms related to menopause, including sexual dysfunction, and support overall hormonal balance. Body-identical progesterone, in particular, can be very helpful for sleep issues and mood regulation. If you're experiencing issues like vaginal atrophy, HRT or local estrogen therapy may be helpful.
3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting (16/8) is a gentle fasting method that can help regulate appetite and metabolism, especially during perimenopause and menopause. Starting with 16/8 and gradually increasing intensity based on your goals will improve metabolic flexibility and help you feel more energized. Once you get metabolically fitter, you can increase the flexibility of your fasting windows.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, Menopause, Slow metabolism, Cravings and appetite control.As you're navigating perimenopause, focusing on a whole-food, nutrient-dense diet rich in fiber, healthy fats, and lean protein can help stabilize blood sugar levels and reduce cravings. When it comes to intermittent fasting, it can help manage appetite and improve metabolism. Fasting activates AMPK, which supports fat burning and metabolic health.
5. Specify challenges in maintaining a healthy weight and metabolismFibromyalgia and menopause, type 2 diabetes.Focusing on a balanced diet with complex carbs, healthy fats, and proteins will support your blood sugar levels and help manage both fibromyalgia and type 2 diabetes. A key focus should also be on strength training to preserve muscle mass and improve insulin sensitivity. Your fasting approach should also consider AMPK activation for better fat oxidation and mTOR regulation for muscle preservation.
6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.Great consistency with your exercise! Incorporating both strength training and cardio will help improve metabolism, muscle mass, and overall health. Strength training is crucial for counteracting muscle loss due to perimenopause and promoting AMPK activation. For people with fibromyalgia, it's important to choose exercises that are low-impact but still effective in boosting metabolism and energy.
7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Perimenopause and menopause can bring about various hormonal symptoms such as hot flashes, mood swings, and sleep disturbances. If you haven't already, consider discussing HRT options with a healthcare provider who understands all the risks and benefits. It can be especially effective for improving quality of life by stabilizing hormones and alleviating symptoms. Non-hormonal approaches like mindfulness and stress management can complement this treatment.
8. What has been your biggest struggle with fitness or body composition as you’ve aged?Energy and weight gain, particularly around the midsection.You’re not alone—many women experience these challenges as they age. The metabolic slowdown during perimenopause and menopause can lead to weight gain around the stomach and difficulty building muscle. Increasing strength training and focusing on protein intake will help maintain muscle mass and improve metabolism. Also, consider integrating intermittent fasting (16/8) to regulate appetite and help with weight management. Fasting helps improve AMPK activation, which supports fat metabolism.
9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.Understood! If you ever reconsider, feel free to reach out—I’d be happy to discuss metabolic health and fitness with your workplace.
10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?I’m unsure what support I need.If you are uncertain, I would suggest trying a combination of personalized fitness plans and education on how fasting, exercise, and diet work together to improve health. Strength training is a great way to build muscle, and intermittent fasting (16/8) will help improve metabolism. Make sure to stay hydrated and monitor how your body responds. Consistency is key!
11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Superwoman.Great choice! Wearing something that empowers you during this transition is a fantastic way to stay positive.
12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; Health Hormones & Happiness.This book will provide you with evidence-based strategies for navigating menopause, optimizing hormones, and embracing this phase with vitality. Keep an eye out for updates!
Instagram Live Sessions:As part of my ongoing support, I host live Instagram sessions every morning at 7 AM AWST. These sessions focus on topics like metabolic health, hormones, and well-being, and can be incredibly helpful for managing symptoms of menopause, maintaining energy, and improving metabolism. Join me to gain more insights and practical tips!
36: WL 40-49
1. Age Group: 40–49
2. Are you currently on Hormone Replacement Therapy (HRT)?No, but not interested.Given your medical history with breast cancer and the menopause that followed treatment, it’s important to discuss any potential hormonal therapy with your healthcare provider. Even though you are not interested in HRT right now, there are other options for managing menopause symptoms that you may want to explore.
3. Do you practice intermittent fasting?Yes, regularly.Intermittent fasting, particularly 16/8 (the “soft fast”), can be an excellent tool for managing cravings and supporting metabolism during menopause. Since you're already practicing fasting, you may benefit from gradually adjusting the fasting window to fit your health goals. As you get metabolically fitter, increasing flexibility in the fasting window can further support your overall metabolic health.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Menopause, cravings and appetite control.During menopause, hormonal fluctuations can increase cravings and make it harder to manage weight. To support healthy weight management, consider focusing on fiber-rich vegetables, lean protein, and healthy fats in your diet. Eating nutrient-dense whole foods can help regulate your appetite and improve metabolic flexibility. Since you are fasting regularly, make sure you are getting adequate nutrients in your eating window.
5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?Daily.Great consistency! You’re already engaging in regular physical activity, which is wonderful. To address belly fat, consider strength training in addition to cardio. Strength training supports muscle mass, increases metabolism, and helps prevent fat accumulation. Incorporating low-impact exercises like swimming or yoga can also help manage hot flashes and reduce stress.
6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Hormonal symptoms like hot flashes can be disruptive, but there are ways to manage them effectively. Staying hydrated, managing stress, and engaging in regular physical activity can reduce the frequency and intensity of hot flashes. Body-identical hormones like progesterone might be an option to discuss with your doctor to help with sleep and mood swings, if needed.
7. What has been your biggest struggle with fitness or body composition as you’ve aged?Since I had breast cancer at 43 and went through medical menopause due to treatment, I now struggle with belly fat and hot flashes.Post-treatment body changes are challenging. The belly fat accumulation is common in menopause due to hormonal changes, and hot flashes can be very disruptive. Since you are already engaged in daily exercise, adding strength training to your routine will help increase lean muscle mass, improve metabolism, and assist in managing belly fat. Also, intermittent fasting (16/8) can support fat loss by improving metabolic flexibility and regulating insulin levels. I did a menopause monday instagram live Monday 10th march on HRT after breast cancer.
8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I'd like more information.Feel free to contact me at info@purity.health if you'd like to discuss potential sessions at your workplace. I can provide valuable insights on metabolic health, menopause, and fitness, which could be beneficial to your colleagues as well.
9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Food and nutrition to support hormones in menopause.To support your health goals, focus on nutrient-dense foods that support your hormones during menopause. Include healthy fats, lean protein, and fiber-rich vegetables in your meals. I also recommend considering a flexible intermittent fasting schedule, like 16/8, that aligns with your hormonal needs. This can help with cravings, regulate appetite, and support weight management.
10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Superwoman.Excellent choice! It’s empowering to wear a T-shirt that represents your strength through this phase of life.
11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; Own the Change master your health.This book will provide strategies for taking charge of your health during menopause, with an emphasis on empowerment, self-care, and hormone balance. Keep an eye out for updates!
Instagram Live Sessions:I host live Instagram sessions every morning at 7 AM AWST, covering various topics on women's health, hormones, and metabolism. You may find these sessions helpful for gaining more insights into managing menopause, staying fit, and improving energy levels. Topics I frequently cover include HRT, hot flashes, weight management, and nutrition. Join me for additional support and actionable advice!
37: LT 30-39
1. Age Group: 30–39
2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.It’s great that you’re considering HRT. If you do decide to go ahead, make sure to discuss it with a doctor who understands the options, risks, and benefits. Body-identical hormones like progesterone can be very effective, especially for managing sleep and mood during perimenopause.
3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting can be a great tool for weight management and improving metabolism, especially as you approach perimenopause. I recommend starting with the 16/8 fasting window, which is considered a “soft fast.” As you build metabolic flexibility, you can gradually extend your fasting window to suit your goals.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Lack of energy/motivation.As you experience low energy and motivation, consider focusing on small, achievable goals to boost your energy and keep you on track. Regular exercise, combined with a balanced diet, can help improve energy levels. Hydration is also key to maintaining energy, as dehydration can cause fatigue.
5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?1–2 times a week.Increasing your exercise to 3–5 times a week could be highly beneficial for improving both energy levels and metabolism. Consider incorporating strength training (which is essential for building muscle mass and boosting metabolism) along with aerobic exercise like walking or cycling.
6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Hormonal fluctuations can cause symptoms like fatigue, mood swings, or sleep disturbances. Discussing HRT with a healthcare professional could help alleviate some of these symptoms. Additionally, making lifestyle changes, such as incorporating more plant-based foods and managing stress, can be helpful.
7. What has been your biggest struggle with fitness or body composition as you’ve aged?Weight gain, lack of motivation, drinking too much alcohol.Excessive alcohol intake can significantly impact metabolism and fat storage, particularly around the midsection. Cutting down on alcohol can help improve weight management. Alongside that, a low-carb, high-protein, and fiber-rich diet can regulate cravings and support weight loss. Intermittent fasting can also help by reducing calorie intake without restricting food choices.
8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.If your workplace ever changes its mind or you need more information on metabolic health, feel free to reach out!
9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?An app.Using an app to track your progress, workouts, meals, and fasting windows can help you stay consistent. Many apps can also provide reminders and motivational content to keep you on track. Consider choosing one that aligns with your goals, whether it’s related to fitness, nutrition, or intermittent fasting.
10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify).Great choice! A custom T-shirt with an empowering slogan can be a great reminder of your journey through menopause and self-care.
11. Dr. Purity gives live Instagram sessions every morning at 7 AM (AWST), covering topics on women’s health, hormones, and metabolism. What topics would you like to see featured?Libido loss and sex drive.I’ll be covering libido and sexual health in my live sessions, so feel free to tune in. Addressing sexual health during menopause is important, and there are multiple ways to support your libido and sexual wellness during this time.
12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.This will be a great resource for understanding the science behind aging and menopause, while offering actionable strategies for improving health and well-being. I look forward to sharing this with you in the future!
Key Recommendations:
Alcohol Reduction: Cutting back on alcohol will support your metabolism, reduce bloating, and improve fat loss, especially around the midsection.
Strength Training: Incorporating strength training exercises to preserve muscle mass and improve metabolism. Aim for 3–5 times per week.
Intermittent Fasting: Starting with the 16/8 fasting window and gradually building up as your metabolic flexibility improves.
Hydration: Ensuring adequate water intake to support energy levels and metabolism.
Instagram Live SessionsI recommend tuning into my live Instagram sessions at 7 AM AWST, where I cover various topics related to women's health, hormones, and metabolism, which will help you address your symptoms and improve overall well-being.
Feel free to reach out with any more questions!
38: CD 40-49
1. Age Group: 40–49
2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.If you are considering HRT, it’s important to discuss all your options, risks, and benefits with a healthcare provider. Body-identical progesterone is a great option for managing symptoms like sleep disruption and mood swings, especially in perimenopause.
3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting (16/8) can be very effective for weight management, especially when combined with a balanced diet and exercise routine. Start slowly with the 16/8 method, focusing on maintaining proper hydration and eating nutritious meals during your eating window.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Lack of energy/motivation.To combat lack of energy, ensure you’re eating nutrient-dense, balanced meals and focusing on hydration. Also, get adequate sleep and manage stress, as these can significantly affect your energy levels. Intermittent fasting can also help regulate appetite and improve energy over time.
5. Specify challenges in maintaining a healthy weight and metabolismRecently putting on weight, heavier than ideal weight. I don't eat breakfast. Last meal usually around 8pm.The timing of your meals plays a significant role in weight management. It’s beneficial to aim for an earlier dinner time, ideally finishing your last meal before sunset. This aligns with your body’s natural circadian rhythms and supports metabolism. Eating earlier also allows your body time to properly digest and prevent late-night cravings.
6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.You’re already engaging in regular exercise, which is fantastic! To support your weight goals, consider incorporating strength training exercises to build muscle mass, boost metabolism, and improve insulin sensitivity. A balanced combination of strength training and low-to-moderate cardio will help optimize your results.
7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal fluctuations during perimenopause can cause symptoms like fatigue, mood swings, and hot flashes. HRT could help alleviate some of these symptoms. If you’re concerned about the potential risks, consult a healthcare provider who can help you assess your options and guide you toward a tailored plan that supports your health.
8. What has been your biggest struggle with fitness or body composition as you’ve aged?Kids home commitments.Balancing family responsibilities with fitness can be challenging. Consider setting realistic goals for yourself, like shorter but more intense workouts or taking advantage of family time to engage in physical activity together (e.g., walking or biking). Flexibility and consistency are key, and starting small with achievable goals will help you stay on track.
9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.If you change your mind, feel free to contact me! My team can work with your HR department to arrange a talk tailored to your workplace’s needs.
10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Prepare meal programs tailored to Asian diet.I understand the importance of cultural food preferences. Focus on integrating healthy, whole foods into your meals while respecting traditional flavors. For your goals, consider reducing refined carbs and adding more fiber-rich vegetables, lean proteins, and healthy fats. Aim for low-glycemic foods, especially to manage blood sugar and prevent cravings.
11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify).If you ever decide you’d like one, let me know. We have a range of empowering options for you to choose from.
12. Dr. Purity gives live Instagram sessions every morning at 7 AM (AWST), covering topics on women’s health, hormones, and metabolism. What topics would you like to see featured?Hormones replacement therapy.Great choice! I’ll be discussing HRT options in my live sessions. Tune in for insights on how HRT can support your health and manage perimenopausal symptoms.
13. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.This will be a comprehensive guide to understanding menopause and aging, with practical tips for maintaining health and vitality as you navigate this phase of life. Stay tuned for updates as I work on the manuscript!
Key Recommendations:
Meal Timing: Try finishing your last meal earlier in the evening to align with natural circadian rhythms. Avoid eating too late and incorporate low-glycemic, fiber-rich meals.
Intermittent Fasting: Start with a 16/8 fasting window and gradually adjust based on how your body responds.
Exercise: Include more strength training in your routine to build muscle and improve metabolism. Combining this with moderate-intensity aerobic exercise will help maintain energy and address belly fat.
Hormonal Management: Discuss HRT options with a healthcare provider to manage menopause symptoms. If you’re concerned about the risks, body-identical hormones like progesterone might be helpful.
Food and Hydration: Maintain a balanced, nutrient-dense diet, focusing on whole foods, plant-based meals, and healthy fats. Drink plenty of water to stay hydrated, which is essential for metabolic health.
Instagram Live Sessions: Join my live sessions at 7 AM AWST for more on HRT, perimenopause, exercise, and managing metabolism during menopause.
Feel free to reach out if you have any more questions or need further guidance!
39: VG 50-59
1. Age Group: 50–59
2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.If you're considering HRT, it’s a good idea to speak with a doctor who understands all your options, risks, and benefits. Body-identical hormones like progesterone may help with sleep, mood swings, and hot flashes. For women under 10 years from menopause (<61), the benefits of HRT often outweigh the risks, even with synthetic hormones.
3. Do you practice intermittent fasting?No, not interested.Although you may not be currently interested in intermittent fasting, it’s a strategy that can support metabolic health, reduce cravings, and help regulate appetite. If you change your mind, a good place to start would be the 16/8 method, which aligns well with your body’s natural rhythm.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Menopause, cravings and appetite control, lack of energy/motivation.During menopause, hormonal shifts can impact metabolism and appetite control. It's common to experience cravings and low energy. To help manage this, a balanced diet that focuses on whole foods, plant-based meals, and healthy fats will support metabolism and help stabilize appetite. Reducing processed foods and sugar will reduce cravings and help with energy.
5. Specify challenges in maintaining a healthy weight and metabolismI keep eating rubbish.One way to break the cycle of eating processed foods is by focusing on mindful eating and making small, sustainable changes. It might be helpful to start by planning your meals ahead of time and preparing nutritious, satisfying options. Remember Michael Pollan's advice: “Eat food, mostly plants, not too much.” Prioritize nutrient-dense foods, such as leafy greens, lean proteins, and healthy fats, which will keep you satisfied and energized.
6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.That’s great! Since you’re already engaging in regular exercise, consider incorporating strength training into your routine to help build muscle mass, boost metabolism, and support weight management. Adding low-impact cardio can also help improve energy and reduce stress.
7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal changes during menopause can lead to symptoms like hot flashes, mood swings, and sleep disturbances. If you haven't yet, discussing HRT options with a healthcare provider may help relieve some of these symptoms, especially with the right type of hormone therapy for your needs.
8. What has been your biggest struggle with fitness or body composition as you’ve aged?Lack of sleep, eating unhealthy foods, hot flushes, lack of energy.It’s common to struggle with these symptoms as you age, especially during menopause. Improving your sleep hygiene can make a big difference in your energy levels and mood. Additionally, reducing refined carbs and processed foods will help with weight management and curb cravings. Remember to listen to your body’s needs and work with your sleep patterns rather than fighting against them.
9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Yes.That’s great! Feel free to share my email (info@purity.health) with your HR department, and we can arrange a talk to discuss metabolic health and menopause at your workplace.
10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Motivation and eating plan.Consistency is key, especially when it comes to making lifestyle changes. I would recommend starting with small, achievable goals. For example, begin with meal prepping so you always have healthy options available and can avoid falling back into old habits. Additionally, finding a support system, such as a workout buddy or joining a group, can boost motivation.
11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause: The New Cool.Great choice! Menopause is a natural transition, and embracing it with empowerment and confidence is important. I’m sure you’ll rock that T-shirt!
12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; Own the Change, Master Your Health.This is a fantastic choice! The book will delve into understanding menopause, taking charge of your health, and adopting strategies for a smooth transition.
Key Recommendations:
Meal Timing & Fasting: Try aiming for earlier meal times and incorporating intermittent fasting (16/8) to help with cravings and metabolism. Starting small with a fasting window can make it easier to manage appetite control and support weight loss.
Dietary Focus: Eat whole, nutrient-dense foods, focusing on plant-based meals, fiber, lean proteins, and healthy fats. Avoid processed foods and sugar, as they can lead to inflammation and worsen hormonal symptoms.
Strength Training: Since you already exercise regularly, incorporating strength training (weights, resistance bands) will help maintain muscle mass, support metabolism, and improve insulin sensitivity, especially during menopause.
Hormonal Balance: Consider discussing HRT options with a provider, especially body-identical hormones like progesterone, which can help alleviate sleep disturbances, mood swings, and hot flashes. It’s also important to address any concerns about long-term effects.
Sleep Hygiene: Aim for consistent, high-quality sleep by improving your sleep environment and routine. Good sleep hygiene, such as avoiding screens before bed and creating a relaxing atmosphere, can help improve your energy levels and mood.
Instagram Live Sessions: Join my 7 AM AWST Instagram Live sessions where I cover hormonal health, menopause, exercise, and nutrition tips that support your metabolic health and fitness goals.
Feel free to reach out if you need any additional information or support. I'm here to help guide you through these transitions!
40: LB 40-49
1. Age Group: 40–49
2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Considering HRT could be helpful in managing perimenopause symptoms, especially with issues like cravings and appetite control. It's a good idea to discuss with a doctor who understands your options, especially body-identical hormones like progesterone, which can help with sleep, mood swings, and energy levels.
3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting, particularly 16/8 (the "soft fast"), could help regulate appetite and improve metabolism. Since you’re interested, starting with a smaller fasting window is a good way to ease into it. It can improve your metabolic flexibility and make it easier for you to manage your cravings.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, cravings and appetite control, lack of energy/motivation.Perimenopause can impact metabolism and cause fluctuations in appetite. One thing that can help is to focus on whole, nutrient-dense foods, as Michael Pollan advises: “Eat food, mostly plants, not too much.” Focusing on a balanced diet rich in fiber, healthy fats, and lean proteins can support your metabolism and help you feel more satisfied. Avoiding processed foods and sugar will also help stabilize your appetite.
5. Specify challenges in maintaining a healthy weight and metabolismOvereating.To combat overeating, consider mindful eating and meal prepping so you have healthier options readily available. Intermittent fasting can also be a good way to control overeating by narrowing your eating window and reducing the temptation to snack throughout the day.
6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?1–2 times a week.Incorporating strength training into your routine can help you build muscle mass, boost metabolism, and improve your overall fitness. Since you’re already exercising, increasing the intensity with targeted strength workouts will help support your metabolic health and improve your body composition.
7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Hormonal changes can definitely affect your quality of life. HRT can be considered to help alleviate these symptoms, especially body-identical hormones like progesterone. These may assist with improving sleep, reducing mood swings, and alleviating anxiety or hot flashes.
8. What has been your biggest struggle with fitness or body composition as you’ve aged?Baby weight.This is a common challenge after childbirth, and it can be difficult to lose weight, especially around the belly. I recommend focusing on strength training and nutrient-dense meals. Reducing refined sugars and processed carbs while incorporating healthy fats will support weight loss and improve your metabolism.
9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I’d like more information.If you’re interested, feel free to share my email (info@purity.health) with your HR team so we can arrange a tailored talk on metabolic health, menopause, and fitness for your workplace.
10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?App or vitamin schedule.A structured routine using an app to track progress and set goals could be beneficial. Additionally, a vitamin schedule tailored to your needs can help support energy levels, especially with the hormonal changes you're experiencing. This can be paired with intermittent fasting to improve metabolic flexibility and make your fitness goals more attainable.
11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause: The New Cool.Love that choice! It’s empowering to embrace menopause with confidence.
12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Goddess; Health Hormones & Happiness.This is a fantastic choice! The book will offer insights on how to embrace menopause with strength and confidence while optimizing your health and hormones.
Key Recommendations:
Meal Timing & Fasting: Try incorporating 16/8 intermittent fasting into your routine. This can help with cravings, metabolism, and fat loss by narrowing your eating window and improving metabolic flexibility. As you become more metabolically fit, you can gradually increase the fasting window, such as trying OMAD or 36-hour fasts once a month.
Dietary Focus: Eat whole, plant-based foods like leafy greens, legumes, and healthy fats. Focus on protein, fiber, and low-glycemic carbs like quinoa and sweet potatoes. Avoid processed sugars and refined carbs, which can spike blood sugar and increase cravings.
Strength Training: Since you already work out, adding strength training will help you maintain muscle mass, boost metabolism, and reduce belly fat. Aim for 2–3 strength training sessions each week, along with low-impact cardio to improve energy and reduce stress.
Hormonal Balance: Since you’re considering HRT, speak to a provider about body-identical progesterone and how it may help with sleep, mood regulation, and hot flashes. Hormonal balance is key to feeling better and maintaining your weight.
Instagram Live Sessions: Join my 7 AM AWST Instagram Live sessions, where I cover topics like hormones, metabolic health, exercise, and nutrition. This will help you stay motivated, learn more about your body’s needs, and find strategies that work for you.
Feel free to reach out if you have more questions or need additional support! I’m here to help you every step of the way.
41: DF 40-49
1. Age Group: 40–49
2. Are you currently on Hormone Replacement Therapy (HRT)?No, but not interested.It's important to consider HRT if you’re experiencing frequent hormonal symptoms. It could be a helpful option for managing symptoms of perimenopause, especially issues like energy, mood swings, and sleep disturbances. Since you’re not interested right now, exploring body-identical progesterone could be a good option, but consulting with a doctor who understands the full spectrum of benefits and risks is key.
3. Do you practice intermittent fasting?No, not interested.Intermittent fasting (particularly 16/8) could benefit you by helping to stabilize appetite, boost metabolism, and support weight loss. If you ever reconsider, it’s an effective way to increase metabolic flexibility and reduce cravings. The idea is to start slow, working up to longer fasts like OMAD or a 36-hour fast once a month, and adapting based on your goals.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Slow metabolism, perimenopause, cravings and appetite control, lack of energy/motivation.It’s common to experience these challenges during perimenopause. One of the most effective approaches is focusing on whole, nutrient-dense foods rather than processed options. Follow Michael Pollan’s advice: “Eat food, mostly plants, not too much.” Aim for meals rich in fiber, healthy fats, and lean proteins to support metabolism and curb cravings. Incorporating intermittent fasting (16/8) can help reduce appetite and balance hormones naturally.
5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.That’s great! Since you're already engaging in regular exercise, adding strength training to your routine can help you build lean muscle, which boosts metabolism and reduces fat. Combining strength training with low-to-moderate cardio will improve both energy levels and fitness.
6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Perimenopause symptoms like hot flashes, mood swings, and sleep disruptions can significantly affect your quality of life. Consider discussing HRT with your doctor, especially body-identical progesterone, which can help regulate sleep and mood. Additionally, mindfulness and stress management techniques can be effective in managing these symptoms.
7. What has been your biggest struggle with fitness or body composition as you’ve aged?Unsure.As you continue to navigate perimenopause, the key is to focus on consistency and finding a balance between exercise, nutrition, and self-care. Building strength and increasing muscle mass will help with metabolism, body composition, and energy.
8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Yes.Feel free to share my contact details (info@purity.health) with your HR team to set up a talk. I can tailor it to address perimenopause, metabolic health, and strategies for staying fit and healthy during this time.
9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Unsure.Perhaps starting with a clear exercise plan and meal prep strategies could help. If you’re open to it, consider following my Instagram Lives for daily motivation and information about hormones, metabolism, and fitness. Also, group support or personalized meal planning could be helpful for staying on track.
10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.Fantastic choice! A T-shirt like that serves as a powerful reminder to take care of yourself during this time.
11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Goddess; Health Hormones & Happiness.This book will help women feel empowered and informed during menopause, and I’m excited to share insights about balancing hormones, improving well-being, and living life to the fullest.
Key Recommendations:
Intermittent Fasting: Start with 16/8 intermittent fasting, which can help balance hormones, improve metabolism, and reduce cravings. AMPK activation during fasting can promote fat burning, while mTOR can be beneficial for muscle preservation. You can gradually increase the fasting window to fit your goals as your metabolism becomes more flexible.
Dietary Focus: Follow Michael Pollan's advice and focus on a diet full of fiber, protein, and healthy fats, emphasizing plant-based foods. Reduce processed foods and sugars to stabilize your blood sugar levels and manage cravings.
Exercise: Since you're already exercising, increase the intensity and focus on strength training to build muscle, which will improve metabolism and help reduce fat. Strength training combined with moderate cardio will be beneficial for both body composition and energy.
HRT: Given your age and symptoms, you might benefit from HRT, especially body-identical progesterone, to regulate sleep, reduce hot flashes, and improve mood. Discussing the risks and benefits with a doctor is key.
Instagram Live: Join my Instagram Live sessions at 7 AM AWST for daily insights on health, metabolism, hormones, and fitness.
Feel free to reach out if you need more support or have further questions! I’m here to help you every step of the way.
42: NB 30-39
1. Age Group: 30–39
2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Since you're considering HRT, I would recommend discussing this with a doctor who understands all your options, including body-identical progesterone for managing perimenopause symptoms like sleep disturbances, mood swings, and energy levels. If you're within 10 years of menopause, <61, HRT benefits are thought to outweigh the risks.
3. Do you practice intermittent fasting?Occasionally.Intermittent fasting (especially 16/8) could help you manage slow metabolism and energy levels. It's great for improving metabolic flexibility, stabilizing appetite, and reducing cravings. You can gradually increase the fasting window as you get metabolically fitter, adapting it to your fitness goals.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Slow metabolism, perimenopause, lack of energy/motivation.Addressing slow metabolism is common during perimenopause. To improve metabolism, focus on whole foods, avoid processed ones, and increase fiber, protein, and healthy fats. Following Michael Pollan’s advice: “Eat food, mostly plants, not too much” can help with food choices. Adding intermittent fasting (16/8) can also support metabolism and reduce cravings. Regularly checking in with your doctor about hormone levels, especially estrogen and progesterone, will be crucial for optimal support during this phase.
5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.This is great! Since you're already active, strength training would be especially beneficial for building muscle mass, which will help increase your metabolism and combat the effects of aging on body composition. Adding low-impact cardio to complement your strength training will help improve overall energy and fitness.
6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal symptoms like hot flashes, mood swings, and fatigue can be challenging. HRT could be an option to discuss with your doctor, especially body-identical progesterone, which can help with sleep and mood regulation. Lifestyle changes such as mindfulness, stress management, and sleep hygiene can also be beneficial alongside HRT.
7. What has been your biggest struggle with fitness or body composition as you’ve aged?Since you didn't specify, I assume it might be related to the challenges mentioned—energy and motivation. Setting small, achievable fitness goals can help boost your energy and motivation over time. Progress is key, so start with small, manageable changes and gradually increase the intensity as you build strength and stamina.
8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.If you ever change your mind, feel free to share my email (info@purity.health) with your HR team for a tailored presentation on metabolic health, menopause, and fitness.
9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?It could be helpful to develop a personalized meal plan and fitness routine to support your health goals. Since you’re considering intermittent fasting, gradually transitioning to a consistent fasting schedule (e.g., 16/8) will help with energy and weight management. Access to online support, resources, or accountability groups could also be motivating factors to stay on track.
10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.Great choice! It’s empowering to wear a message that represents your journey and raises awareness about menopause.
11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?The Menopause Manifesto; Health Hormones & Happiness.This book will cover essential information on balancing hormones, staying healthy, and embracing this phase of life with confidence.
Key Recommendations:
Intermittent Fasting: Try starting with 16/8 intermittent fasting, which is a gentle and sustainable approach. As you get metabolically fitter, you can increase fasting windows like OMAD or a 36-hour fast once a month, depending on your fitness goals. Fasting activates AMPK, which encourages fat burning, and helps improve metabolic flexibility.
Diet: Follow Michael Pollan’s advice: "Eat food, mostly plants, not too much." Focus on whole, nutrient-dense foods like leafy greens, lean proteins, healthy fats, and fiber. Reducing processed foods and sugars can help manage cravings, control appetite, and support metabolism. Consider reducing your intake of simple carbs to help with appetite control.
Exercise: Since you're already engaging in regular exercise, continue with strength training to build muscle and improve metabolism. Adding moderate aerobic exercise will help improve cardiovascular health and energy levels. Consistency is key, so set small fitness goals to keep up your motivation.
HRT: If you are experiencing significant hormonal symptoms, HRT, especially body-identical progesterone, could help with sleep, mood regulation, and other symptoms. Discussing the risks and benefits with a doctor will be crucial to make an informed decision.
Instagram Live: I host live Instagram sessions every morning at 7 AM (AWST) where I discuss women’s health, hormones, and metabolism. Join me for daily insights and to stay motivated on your health journey!
43: AH 40-49
1. Age Group: 40–49
2. Are you currently on Hormone Replacement Therapy (HRT)?No, but not interested.It’s important to discuss HRT with a doctor who understands the full range of benefits and risks, especially as you age and experience perimenopausal or menopausal symptoms. Body-identical progesterone could support sleep and hormonal balance. However, if you are unsure about HRT, non-hormonal methods like lifestyle changes, sleep hygiene, and managing stress are also important considerations.
3. Do you practice intermittent fasting?Yes, regularly.Intermittent fasting (particularly 16/8) is great for metabolic flexibility, improving fat burning, and managing appetite. By focusing on reducing eating windows, intermittent fasting supports healthy metabolism and stabilizes energy levels. As you get metabolically fitter, you can increase fasting windows, such as OMAD (one meal a day) twice a week or a 36-hour fast once a month.
4. What are your biggest challenges in maintaining a healthy weight and metabolism?Cravings and appetite control, lack of energy/motivation, working night shifts, and struggling with sleep.Working night shifts can significantly disrupt your circadian rhythm and metabolism. To address cravings and energy levels, you could incorporate mindful eating and ensure a balanced diet with nutrient-dense, whole foods. Michael Pollan’s advice: "Eat food, mostly plants, not too much," can be a helpful guideline. Fasting, such as 16/8, may be easier to manage if you plan your meals around your schedule. Additionally, melatonin and sleep hygiene practices may help improve your sleep quality.
5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.This is great! Since you’re engaging in regular exercise, I recommend focusing on strength training to build muscle mass, which helps with fat loss and overall metabolism. Testosterone plays an important role in muscle building, and maintaining an optimal level can help you tone your physique. Additionally, strengthening exercises will combat the loss of muscle mass and boost metabolism, especially during perimenopause.
6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Since you're experiencing occasional symptoms, such as hot flashes or mood swings, body-identical progesterone could be a helpful option to discuss with your healthcare provider, as it supports sleep and reduces anxiety. Non-hormonal approaches like mindfulness and stress management techniques could also improve your symptoms.
7. What has been your biggest struggle with fitness or body composition as you’ve aged?Loss of muscle mass, harder to maintain a toned physique, easy to gain body fat.As you age, testosterone levels decrease, contributing to muscle loss and fat gain. Including strength training (e.g., weightlifting, bodyweight exercises) in your routine will help build muscle and tone your body. Along with exercise, AMPK activation through fasting helps promote fat burning and muscle preservation. Incorporating healthy fats and protein in your meals can also support muscle growth and prevent fat accumulation.
8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I’d like more information.Feel free to reach out to my team via email at info@purity.health for more details on workplace presentations. We can tailor the information to your team’s specific needs, focusing on metabolic health, fitness, and menopause.
9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Apps, any platform that gives good, valuable information, a menopause expert to do drop-ins at gyms.*There are great apps to track fitness, health, and nutrition. Some recommendations include:
MyFitnessPal for food tracking and exercise logging.
Strava or Nike Training Club for structured workouts and motivation.
Headspace for mindfulness and stress management, which supports hormonal balance.
Additionally, working with a menopause expert at your gym could provide you with specialized guidance to navigate the fitness challenges during this stage of life.*
10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Superwoman.Love the choice! It’s empowering to wear a slogan that celebrates strength during menopause.
11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Goddess; Health Hormones & Happiness.This book will focus on embracing menopause, optimizing health, and managing hormonal fluctuations with confidence. I look forward to sharing it with you once it’s available!
Key Recommendations:
Intermittent Fasting: Since you practice intermittent fasting, try 16/8 as the starting point, which will help manage your appetite, improve metabolism, and support muscle retention. Gradually increase fasting windows as your body adapts, and incorporate AMPK activation for fat burning.
Diet: Focus on whole, nutrient-dense foods—fiber-rich vegetables, lean proteins, and healthy fats. Follow Michael Pollan’s advice: "Eat food, mostly plants, not too much." Limit processed carbs and sugar, especially in the evening, to reduce cravings and control appetite. Complex carbs (like sweet potatoes, quinoa, and brown rice) are better options than refined sugars.
Exercise: Strength training will help preserve muscle mass and combat the effects of aging, particularly for toning your physique. Add low-to-moderate cardio for overall fitness. Testosterone plays a role in muscle building and fat loss, so it's key to stay active.
Sleep: Prioritize good sleep hygiene and consider melatonin supplements if needed to support your body’s natural sleep cycle, especially while fasting or during night shifts.
Instagram Live: Join my daily Instagram Live sessions at 7 AM (AWST) for expert insights on managing your hormones, health, and fitness during menopause. I cover topics like HRT, weight management, and intermittent fasting.
Feel free to reach out for more personalized support or questions!
SUMMARY OF POINTS THAT WERE RECURRING IN THE SURVEYS
Recommendations for Diet Plan Apps and Resources:
MyFitnessPal: For tracking meals, calories, and macronutrients. It can help you manage cravings and meal portions, particularly during fasting windows. Great for general weight management and understanding what you're consuming.
Lose It!: An app that provides personalized calorie goals, tracks food intake, and supports weight loss or muscle gain. It has a focus on meal planning and allows tracking of specific goals, such as fat loss and muscle building.
Noom: Focuses on psychology and behavior change to help with cravings, emotional eating, and maintaining long-term habits. It can be especially useful for those struggling with cravings and appetite control.
Headspace: Though not a diet app, Headspace can help manage stress, which has an impact on cravings, hormones, and metabolism. It focuses on mindfulness and managing anxiety, which may complement your journey toward better health.
Eat This Much: A meal planner that gives you personalized meal plans based on your goals (weight loss, muscle gain, etc.). This can help you eat balanced, nutrient-dense foods that support hormonal balance.
Cronometer: Tracks micronutrients and helps you monitor everything you eat. It's a great tool for ensuring you're getting the right nutrients to support your metabolic health, especially for those who are focused on improving their diet quality.
Key Issues to Address in the talk
Cravings and Appetite Control:
Discuss how intermittent fasting (especially 16/8) can help regulate appetite and reduce cravings by limiting eating windows.
Offer mindful eating strategies and ways to tackle emotional eating or stress-related cravings.
Fat Gain and Weight Management:
Address slow metabolism during perimenopause and menopause, and how strength training and muscle-building exercises can counteract muscle loss and promote fat burning.
Discuss the role of testosterone in muscle toning and metabolism, and how it can be optimized with the right diet and exercise.
Low Energy and Motivation:
Discuss how AMPK activation from fasting improves energy and promotes fat burning, especially with intermittent fasting.
Emphasize the importance of adequate protein intake to preserve muscle mass, especially with aging.
Offer motivation strategies, such as setting small fitness goals and celebrating progress.
Sleep Issues:
Address the impact of sleep disturbances on metabolism, mood, and energy levels, and suggest strategies for improving sleep hygiene.
Explain how melatonin, HRT (specifically body-identical progesterone), and relaxation techniques can help improve sleep quality during menopause.
Hormonal Imbalances and Perimenopausal Symptoms:
Discuss how HRT (if considered) can help with symptoms such as hot flashes, mood swings, and low libido.
Emphasize non-hormonal approaches such as mindfulness, stress management, and lifestyle adjustments.
Managing Weight Around the Midsection:
Focus on diet adjustments: cutting down on processed foods, focusing on whole foods, and lowering refined carbs. Discuss how complex carbs and good fats can help stabilize blood sugar and manage weight.
Share strategies for dealing with bloating and inflammation, which are often exacerbated by hormonal fluctuations.
The Dangers of Alcohol:
Discuss how alcohol can interfere with weight management, increase cravings, disrupt sleep, and contribute to hormonal imbalances.
Offer practical tips for reducing alcohol consumption and replacing it with healthier alternatives.
Cellulite:
Address how poor circulation, hormonal fluctuations, and fat distribution contribute to the appearance of cellulite, especially during perimenopause and menopause.
Recommend exercise, specifically strength training and cardio to improve circulation, tone muscles, and reduce body fat.
Understanding the Impact of Menopause on Overall Health:
Discuss the importance of managing bone health (considering osteoporosis), muscle mass, and heart health during menopause.
Highlight the benefits of balanced nutrition, calcium, and vitamin D for supporting bone density.
Useful Apps for Tracking and Staying on Track:
Apps like MyFitnessPal for food tracking and fitness logging, Noom for behavior change, and Headspace for stress management.
Apps like Eat This Much for meal planning and Cronometer for tracking nutrient intake.
Summary of Key Topics:
Intermittent fasting (16/8) for metabolism, appetite control, and energy
How testosterone supports muscle toning and metabolism
AMPK activation and its role in fat burning during fasting
Strength training to prevent muscle loss and build muscle mass
Sleep hygiene and HRT for better sleep quality and energy
Managing cravings, bloating, and weight gain
The role of diet and hydration in overall hormonal health
Alcohol’s impact on weight, metabolism, and hormonal balance
Strategies for addressing cellulite, mood swings, and hot flashes
Supportive apps for fitness tracking, meal planning, and stress management
Instagram Lives at 7 AM AWST, where I discuss various topics related to women’s health, menopause, and metabolic health. Feel free to join for daily insights!
Here’s a comprehensive guide addressing the recurring themes and key points based on surveys, along with recommendations for managing cravings, bloating, weight gain, emotional eating, and food noise:
Cravings Management
Cravings can be triggered by hormonal fluctuations, emotional factors, or insufficient nutrition. A great way to manage cravings is to stay hydrated throughout the day and incorporate protein and fiber-rich foods into your meals. These foods help regulate blood sugar levels and keep you feeling fuller for longer.
When a craving hits, pause and ask yourself if you're truly hungry. If you are, opt for a balanced snack like a handful of nuts or fruit with a small amount of protein to curb the craving.
Bloating Management
Bloating is a common issue during perimenopause and menopause, often due to hormonal changes. To manage bloating, limit high-sodium processed foods and focus on hydrating with water or herbal teas like peppermint, which can aid digestion.
Track your food intake and identify any foods that may contribute to bloating (e.g., beans, dairy, or certain veggies like broccoli). Incorporating probiotics and fiber-rich foods can help promote a healthy gut and reduce bloating.
Weight Gain Management
Weight gain around the midsection is common as you age, especially due to hormonal changes, slow metabolism, and stress. It's important to build muscle mass through strength training, which will help speed up your metabolism. Reducing refined sugars and eating a nutrient-dense diet can also help.
Include more whole foods like vegetables, lean proteins, healthy fats, and whole grains. Limit processed carbs and sugars, and aim to eat meals before sunset to help balance hormones and reduce fat storage.
Emotional Eating
Emotional eating is often triggered by stress, boredom, or feelings of anxiety. Instead of turning to food, consider alternative coping mechanisms such as journaling, meditation, or engaging in a hobby.
When emotional eating is triggered, ask yourself: “Am I really hungry, or am I just feeling stressed or overwhelmed?” If it’s emotional, try to process the feelings with a mindful practice or by talking to a friend.
Food Noise
Food noise refers to the constant mental chatter about what you should eat, what you shouldn’t eat, and how much. A key strategy to reduce this is to practice intuitive eating, where you listen to your body’s natural hunger cues without overthinking every food choice.
Reframe your relationship with food by focusing on balance instead of restriction. Choose foods that nourish your body and make you feel good, rather than giving in to societal pressures or calorie-counting.
Sleep and Energy Management
Poor sleep, common during menopause, can affect energy levels, motivation, and cravings. Prioritize good sleep hygiene by reducing screen time before bed, creating a relaxing bedtime routine, and aiming for consistent sleep hours. Consider adjusting your diet, avoiding caffeine in the afternoon, and incorporating herbal teas like chamomile.
Set a consistent sleep schedule, aim for 7-9 hours of sleep each night, and limit alcohol consumption as it can disrupt sleep.
Strength Training and Muscle Building
To counteract muscle loss during menopause and perimenopause, strength training should be a priority. Focus on exercises that engage large muscle groups to increase muscle mass, which will help boost metabolism and support fat loss.
Start with bodyweight exercises (e.g., squats, lunges, push-ups) and gradually increase resistance. Incorporating strength training 2-3 times a week can significantly improve muscle tone and metabolism.
Mindful Eating
Mindful eating involves paying full attention to the experience of eating, noticing how food makes you feel, and eating slowly to fully enjoy the taste and texture of your meals. This can help reduce overeating and improve digestion.
Before each meal, take a few deep breaths to center yourself and eat slowly, chewing each bite thoroughly. Pause between bites and assess how full you are to prevent overeating.
Hydration
Dehydration can sometimes be mistaken for hunger. Ensure you are drinking plenty of water throughout the day, aiming for at least 2-3 liters of water daily, to support metabolism and reduce cravings.
Start your day with a glass of water, and carry a water bottle with you throughout the day to stay hydrated.
AMPK and MTOR Benefits with Fasting
AMPK (AMP-activated protein kinase) and mTOR (mechanistic target of rapamycin) play essential roles in metabolism. Fasting, particularly intermittent fasting, can activate AMPK, which helps improve energy balance and fat burning, while reducing insulin resistance. In contrast, mTOR is activated by protein intake and supports muscle growth.
By incorporating intermittent fasting (e.g., 16/8) into your routine, you can enhance metabolic flexibility and improve fat loss. Be mindful of balancing fasting with protein intake to support muscle toning and recovery.
Alcohol and Its Impact on Hormones and Weight
Alcohol can increase cravings and contribute to weight gain, especially when consumed in excess. It can also disrupt hormonal balance and sleep, leading to fatigue and higher levels of stress.
Try to limit alcohol consumption, particularly in the evening, as it can affect your sleep quality and contribute to hormonal imbalances, especially during perimenopause and menopause. Go for alcohol free. Alcohol is a class 1 carcinogenic, stop messing with it or it will mess with you!
Mindful Eating and Managing Emotional Eating
Mindful eating involves paying full attention to the experience of eating, noticing how food makes you feel, and eating slowly to fully enjoy the taste and texture of your meals. This helps reduce overeating and improve digestion.
Emotional eating often comes from stress or negative emotions. Addressing emotional eating involves finding alternative coping mechanisms like meditation, journaling, or physical activity to deal with emotions rather than using food for comfort.
By addressing each of these recurring challenges with actionable strategies, you can take a comprehensive approach to managing your weight, metabolism, and overall well-being during perimenopause and menopause. Feel free to explore my Instagram Lives, where I cover these topics and more to help you along your journey to better health.
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