Q & A: Women Over 40

Are you ready to tackle the unique challenges of wellness after 40? In this empowering episode of Salad with a Side of Fries, Jenn Trepeck hosts a comprehensive Q&A explicitly designed for women navigating midlife. From boosting energy to balancing hormones and thriving through menopause, Jenn covers it all, starting with a deep dive into key hormones like estrogen and progesterone and how they affect weight loss, energy, and fat distribution.

Jenn explores the realities of menopause and perimenopause, including changes to the menstrual cycle, shifts in fertility, and the importance of protein for muscle and bone health. You’ll learn how phytoestrogens may offer symptom relief, how gut health and the parasympathetic nervous system impact mood and nutrient absorption, and how better sleep can help reduce brain fog and fatigue. Whether you're adjusting your routine or looking for expert-backed tips to feel your best, this episode is packed with actionable advice to help you navigate midlife with confidence and clarity.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (01:19) Jenn shares her professional relationship with Christine
• (06:13) Jenn discusses estrogen, progesterone, fat removal and weight management
• (13:07) How age affects menopause, menstrual cycle, fertility and estrogen levels
• (19:45) What is the role of protein over 40, and how to maintain muscle and bone health
• (25:36) Discussion of hormones to support weight loss, energy, and phytoestrogens
• (30:46) Your gut, nutrient absorption, and the parasympathetic nervous system
• (36:24) Improving sleep quality and managing fatigue and brain fog. What about nap time
• (42:17) Discussion of signs and treatments for menopausal symptoms and supplements
• (48:13) Common health risks for women in their late 30s and 40s, and related medical tests
• (51:39) What ingredients are most effective for aging skin, adjusting the skin care routine
• (57:50) Reducing fine lines, wrinkles and age spots

KEY TAKEAWAYS:

• The challenge with weight loss after age 40 is primarily due to the decline of estrogen and progesterone production, which reduces insulin sensitivity, impairs sleep, and alters fat distribution, making fat removal (not just weight loss) slower and more difficult. Sustainable fat loss prioritizes health over rapid results.
• Low estrogen and progesterone levels can impact mood, sleep, and appetite, leading to an increased desire for comfort foods. Phytoestrogens (e.g., wild yam, black cohosh) and fiber-rich foods (e.g., cruciferous vegetables) support hormone metabolism and mood stability.
• Women over 40 need ~1 gram of protein per pound of body weight daily (4-6 ounces per meal, 2-3 ounces per snack) to maintain muscle and bone health. Resistance training, weight-bearing exercise, and minerals (e.g., magnesium) are critical.
• Low estrogen levels can cause skin dryness and wrinkles. Hydration, vitamin C, retinol, and hyaluronic acid improve skin appearance. Consistent skincare routines (cleanse, tone, treat, moisturize) reduce the appearance of age and Gua Sha massage may reduce menopausal symptoms like hot flashes.

QUOTES:        

(06:25) "There is fast weight loss at any age, provided you don't care how long it lasts or what happens to your health." - Jenn Trepeck

(08:20) "Estrogen, the presence of estrogen and increased estrogen when we're younger in life, keeps us more insulin sensitive. It keeps us more metabolically fit." - Jenn Trepeck

(21:27) "We want to aim for a gram of...