Category: Podcast

The Insulin Connection

S: Welcome to Episode 3! Today I’m excited to bust a few myths about hormones and weight gain. That jazzes me – being a nutrition nerd.

C: This is Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic. I’m Cheryl Gordon. I provide education about sleeping better, losing weight and feeling stronger for midlife women using the tools of yoga and mindfulness.

This is such an essential topic. All most of us know at this stage of life is that hormones are wonky and ruining my life!

S: For sure. What we may have always taken for granted has suddenly shaken our confidence and maybe even the scale. I get it. Even for me, what I used to do for exercise or nutrition just stopped working.

C: I thought I’d breeze through menopause because I do yoga. Yoga balances hormones. Which it does. But with the cataclysmic shifts for women over 50, a whole new level of understanding is necessary.

S: So let’s dive in. You mentioned “cataclysmic shifts”—and that’s not an exaggeration! The changes happening in midlife aren’t just about menopause; they’re about how our entire system is interconnected. I look at it as the intersection of midlife where the ‘hormone domino effect’ collides with years of built-up imbalances—nutritional gaps, stress overload, digestive issues, and a metabolism that’s just not playing by the same rules anymore. It’s like our bodies suddenly changed the game on us! And no one informed us of the new rules.

C: My yoga and self care rituals were great but there was this background deficit for decades. We just keep pushing because we can get away with it. No one told us when we were 30 that burning the candle at both ends would kick us in the ass someday. Or maybe they did and we didn’t listen.

S: When we look at hormones, when one hormone shifts, it triggers changes in others, setting off a chain reaction that affects everything from metabolism to mood, sleep, and even how we store fat.

For example, when estrogen starts to decline, it impacts insulin sensitivity—meaning your body might store more fat, especially around the belly. Lower estrogen also affects cortisol, your stress hormone, which can increase cravings and disrupt sleep. And when sleep is off, guess what? Your hunger hormones—ghrelin and leptin—get out of whack, making you feel hungrier and less satisfied with food.

C: So, it’s not just “hormones gone wild”—it’s a whole cascade of effects that make it harder to feel balanced.

S: Exactly! That’s why what used to work for diet and exercise may not work anymore. But when you understand this domino effect, you can start making shifts that work with your body instead of fighting against it.

C: Wow, so it’s not just about willpower—it’s about working with our biology?

S: Yes! And once we understand the “why” behind these changes, we can take steps to reset metabolism, balance hormones, and feel like ourselves again.

C: So it’s not just estrogen that causes the weight gain BUT it’s the drop in many influential hormones that starts that domino effect. Why is it that insulin resistance becomes such a big deal?

S: Great question! Insulin is one of the most powerful hormones in your body, responsible for regulating blood sugar and how your body stores or burns energy aka fat. But as we hit midlife, hormonal changes—especially the drop in estrogen—can make our cells less sensitive to insulin. This means your body has to produce more insulin to keep blood sugar stable.

C: And more insulin means…?

S: More fat storage! Insulin is a fat-storage hormone, especially around the belly. When insulin levels stay high, it becomes harder for your body to burn stored fat. Plus, insulin resistance can lead to energy crashes, sugar cravings, and that frustrating feeling of weight gain—even when you think you’re eating well.

C: So it’s not just about carbs—it’s about how our body processes them differently now?

S: Yes! And how and when we eat them. The same bowl of pasta that didn’t affect you in your 30s might now trigger a bigger insulin response in your 50s, leading to more fat storage and cravings later.

C: That makes so much sense! So how do we keep insulin in check?

S: The key is balancing blood sugar—which means focusing on protein, fat and fiber at every meal, choosing slow-digesting carbs, and avoiding long periods of fasting or extreme dieting. Strength training also helps because muscle makes your body more insulin-sensitive!

C: We’ve all heard about reducing sugar and simple carbs. But it’s tricky right?

S: The good news is this topic is making it to the mainstream more now than ever. There are some simple food fixes that can make a big difference—without feeling deprived. It’s not just about cutting sugar; it’s about choosing the right kinds of carbs. Simple carbs—like white bread, pastries, and sugary snacks—spike blood sugar and lead to crashes, cravings, and fat storage. But complex carbs—like veggies and legumes—break down more slowly because of the fiber they contain, keeping energy stable rather than peaking then crashing like it does with simple carbs. Pairing those with protein and healthy fats helps even more, making it easier to control cravings, boost energy, and lose stubborn belly fat. Perhaps the most supportive way of looking at carbs, is to not eat them on their own – to have them part of a balanced meal or at the end of a meal.

C: In my training, I’ve become convinced that deprivation, in terms of low calorie diets or intermittent fasting, really screws up the nervous system. Which makes us vulnerable to binges and other behaviours to just make us feel better (think over exercising, excessive shopping, a little too much wine, etc). I really love your balanced, holistic approach here.

S: Thanks! This is why we are here today, really trying to reassure women like us that losing the menopause belly is do-able without extremes.

C: And I know that we’ll talk more next session about stress and weight gain, but can I just insert here how it is essential that we invest in self care? For example, I make great food choices all day long. Then it’s after dinner, I’m tired, trying to shut out all the messages in my head that I didn’t achieve enough today, etc. The chips and chocolate are calling to me while I’m trying to chill with Netflix. Willpower is just too hard when my defences are down. My nervous system KNOWS that if I just dive into that yummy treat, I’ll feel instantly better. It might be the first time all day that I feel relaxed or that I finally got something for just myself.

That’s the secret… right there. We need to build in regular breaks throughout our day where we feel like we’re nurtured, where we can relax a bit and that our needs are being recognized.

Shameless plug here for yoga and mindfulness snacks at regular intervals throughout the day. You can find lots of resources on my website… things that take just 3 minutes. I promise you, if you take this up as an experiment, you will definitely find those nighttime urges for simple carbs reduce.

S: And it may be worth mentioning that by balancing macros (protein, healthy fat and complex carbs at every meal) can also help the nighttime cravings. I’m excited to dive deeper into this topic in our four part course, Hormones and Weight Gain. Be sure to sign up for either of our newsletters or comment below so you get priority access to it.

C: If you found this helpful, please share with other fabulous women. In the meantime, you can find more resources on either of our websites, www.purenaturalhealth.ca or www.cherylgordonyt.com  Subscribe to the newsletter so you don’t miss an episode.

Podcast Ep 2

C: Welcome back to episode 2!  Today, we’ll cover why caloric restriction is doomed to fail AND you’ll get some great strategies for befriending your metabolism.  I’m Cheryl Gordon, yoga therapist.

S: And I’m Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic.  Here are the answers no one is talking about because selling you a medication, diet product or a supplement generates big recurring profits. Healing yourself naturally doesn’t generate ongoing revenue.

C: Sharlene, let’s show the Total Daily Energy Expenditure pic.  For me, it totally made it clear why calories in and calories out is just not helpful!

S: Yes, the expenditure of energy is a good fundamental concept to understand when it comes to metabolism and weight management.

Basically it’s the total amount of energy your body burns in a day. It’s made up of four parts:

Basal Metabolic Rate (BMR) – This is the energy your body needs just to keep you alive—breathing, circulating blood, and even thinking! It makes up the largest chunk of your TDEE. about 70%

Non-Exercise Activity Thermogenesis (NEAT) – This includes all the little movements we don’t think about—fidgeting, walking to the kitchen, even talking with our hands! Which makes up about 15% of the total

Thermic Effect of Food (TEF) – This is the energy your body uses to digest and process food. Protein-rich foods actually burn more calories during digestion! This uses about 10% of TDEE

C: That’s why you suggested last episode to prioritize protein!

S: Exercise Activity (EA) – This is the energy burned during intentional movement, like workouts, yoga, or a dance class. 5%

C: Whoa, just 5%!  So it’s not just about the gym? 

S: Not at all! In fact, NEAT can make a bigger impact than you think. Small daily movements add up over time, and understanding your TDEE helps you make smart choices for sustainable energy balance.

C: So all the diets I’ve been on that calculate my Basic Metabolic Rate plus the calories I’m burning in exercise are bogus?  

S: Not necessarily bogus, but definitely incomplete. Most diet plans focus only on BMR and workouts, ignoring NEAT and the Thermic Effect of Food.

C: So, I’ve been missing two key pieces of the puzzle?

S: Exactly! If you only focus on exercise, you’re overlooking the 10-15% of calories burned through daily movement. Plus, digestion itself burns calories—especially when you eat protein-rich foods. The problem is, most diet plans don’t factor in how your body uniquely uses energy.

C: That makes so much sense! So instead of obsessing over gym time, I should be looking at my whole daily energy picture?

S: Yes! Sustainable weight management isn’t just about burning calories in the gym—it’s about working with your metabolism all day long.

C: Can we just shout out to the rooftops that all that data on your smart device about calories burned is probably hurting your progress?!!!

S: It can really distracting from mindfulness, right?

C: When I’m teaching yoga, the smart watches are beeping and chirping.  I find it affects my concentration so I can imagine how it interferes with the practice for the student.  I’m so glad you’re clarifying why the obsession with tracking steps or calories is just not necessary.  Let’s get into the experience of the activity… be mindful!

S: Hear!  Hear! 

We’ll take a deeper dive into why calories in and calories out is not an effective model in  our dedicated four part course but let’s just outline here the reasons exercising to lose weight is a frustrating endeavour.

C: You know Sharlene, I still find myself labouring under these outdated beliefs!  So to our listeners, you are not alone!

1.  The body is a super efficient machine.  For most of our existence as humans, starvation was a reality.  For the first few minutes of an activity, the body might kick in extra energy but very quickly, it adapts and minimizes energy expenditure.  So this phenomenon is not reflected in calorie counters on your smart device.

2. Even if you did burn 500 calories on the treadmill, eating one store bought muffin blows that away.

3. All that time pushing yourself into more and more km or calorie burn means you get pressed for time in other areas.  This creates stress.  Which inhibits weight loss.  More on this in episode 4.

4. Long periods of steady state cardio exercise can actually reduce muscle mass.

S: Yikes!  Losing muscle mass is not where we need to go.  

Because muscle is like a metabolic engine—it keeps your body burning energy efficiently. But as we hit midlife, things start to shift.

1.  We naturally lose muscle mass—starting as early as our 30s. As women, we can lose up to 2% per year, and this loss speeds up in our 40s and 50s. Less muscle means a slower metabolism, which can lead to weight gain, less energy, and even a higher risk of injury.
2. Hormonal changes—declining estrogen, progesterone, and even testosterone can make it harder to maintain muscle and easier to store fat.  Remember our discussion of the Musculoskeletal Syndrome last episode.
3. We often move less—life gets busy, stress increases, and we might not prioritize movement like we used to. Less movement = fewer calories burned daily.

C: So that’s why it feels like my metabolism is slowing down?

S: Exactly! But here’s the good news: You can fight back by focusing on muscle-building activities, staying active throughout the day, and fueling your body properly. Strength training, walking, and protein-rich foods can help counteract these changes and keep your metabolism strong!

C: Just to emphasize…  it’s a combination of prioritizing muscle building in fitness, focusing on protein each meal and investing in meaningful self care that shifts the needle… NOT cutting out food groups, starving yourself or doing killer workouts!

S: Yes! It’s not about quick fixes—it’s about making small, sustainable shifts that work with your body. Let’s look at this again.

To naturally reset your metabolism, focus on these three areas:

Move More – Prioritize strength training and increase daily movement (NEAT) to preserve muscle and keep your metabolism active.

Fuel Smart – Eat protein at every meal to support muscle maintenance and boost the Thermic Effect of Food (TEF).

Recover Well – Stress management, quality sleep, and self-care all help regulate hormones that impact metabolism.

When you put these together, your body starts working for you instead of against you!

C: I still find myself a little panicky that I didn’t get my “k’s” in.  And feeling guilty when I’m putting up my feet mid day.  But I look at my scale with a big grin and know this is the secret sauce.

S: Right?! We’ve been fed this story for decades, and we’ve taken it as truth. But now, we know better—and we can do better!

If you found this helpful, share it with other women who could benefit from it, too. And if you want more resources, check out our websites: www.purenaturalhealth.ca or www.cherylgordonyt.com.

Don’t forget to subscribe to this YouTube channel and drop a comment below—tell us how this new perspective is shifting your approach to exercise or nutrition. We’d love to hear from you!

C: See you next week for an essential discussion about hormones, especially the one hormone that holds fat more than any other.

And What to do to Fix It

Many of my clients come to me frustrated about menopause weight—especially that stubborn ‘menopause belly’ that seems to appear overnight and refuses to budge. And I get it! It’s confusing because what worked in your 30s just doesn’t work the same way anymore.

Midlife weight gain isn’t just about eating less and moving more—it’s about changing hormones and a shifting metabolism. Once you understand how your hormones and metabolism are shifting, you can make small, strategic adjustments that work with your body instead of against it.

This podcast answers those questions about how to lose that menopause belly without drastic diets or killer workouts.