116. Why Eat Less, Move More Stops Working in Perimenopause: Metabolic Health, Protein, and Gut Health with Kristi Bowlby

Many women reach perimenopause doing what has always worked and find that it no longer does. Kristi Bowlby (physical therapist, holistic nutritionist, Pilates instructor, and certified perimenopause and menopause women's health specialist) explains what changes with food and metabolism in midlife, why calories in and calories out are only one piece, and how to build a way of eating that fits a real week. We also talk about her free Thrive Through Perimenopause and Beyond Virtual Summit, where I am a speaker in October. What We Talk About When your numbers shift despite doing everything right Kristi shares her own blood work and continuous glucose monitor data. Her LDL cholesterol, inflammatory markers, and glucose swings changed even though every value stayed in the standard range, and she connects them to falling estrogen and progesterone and a long stretch of stress. What eat less, move more leaves out Gut health, liver function, nervous system state, and muscle mass all influence whether food is used to build hormones, muscle, and bone or stored as fat. Breakfast, protein, and blood sugar A protein and fiber breakfast can shape cravings, afternoon energy, and 3 a.m. wake-ups. Kristi's starting point is about 0.8 grams of protein per pound of body weight, with 30 to 40 grams per meal. She suggests building up slowly, since digestion and absorption change with age and extra protein can crowd out fiber. Estrogen, the gut, and hormone therapy We cover the estrobiome, the gut bacteria that influence estrogen metabolism, and why she describes the research as promising but early. Fiber diversity and a calm nervous system support digestion, and she suggests watching symptoms if you use hormone therapy. Nutrition on GLP-1 medications With a smaller appetite, nutrient density, enough carbohydrate, protein, and strength training matter more. The summit More than 25 women's health experts, free to attend, with an optional VIP upgrade. About Kristi Bowlby Kristi is the founder of This Meal by Design, creator of the Metabolic Health Reboot Program, and host of the Thrive Through Perimenopause and Beyond Virtual Summit. She holds a BS in Human Physiology and a master's in physical therapy, and has more than 20 years of experience coaching patients and clients. Connect with Kristi • Register for the free summit: thrivethroughperimenopauseevent.com • Website: thismealbydesign.com • Instagram: @thismealbydesign Let's Keep the Conversation Going If this episode resonated with you, please rate, review, and share it with someone who needs to hear it. Subscribe to Women Mastering Midlife on your favorite podcast platform to receive weekly conversations that help you navigate perimenopause, menopause, and midlife health with clarity and confidence. Join the Women Mastering Midlife Community and let's grow stronger together. Get your FREE guides HERE: www.womenmasteringmidlife.com/freeguides Share your thoughts and stories on our social channels and tag us @women_mastering_midlife . Let's rewrite the narrative together!<