March 25, 2025 • 32 mins
Weight gain during menopause frustrates countless women—but what if there was a science-backed solution that addressed the underlying hormonal shifts? Michelle Cardel, Chief Nutrition Officer at Weight Watchers, takes us on an eye-opening journey through the world of GLP-1 medications, debunking myths and revealing surprising truths along the way.
Originally developed for diabetes management, these medications have revolutionized weight management by targeting the biological drivers of hunger. "They mimic a natural hormone that helps regulate blood sugar, reduces appetite, and slows gastric emptying," explains Cardel. The result? A remarkable reduction in what researchers call "food noise"—that persistent, all-consuming focus on eating that many women experience during menopause.
Perhaps most surprising is the medication's impact beyond the scale. Weight Watchers research shows an astonishing 50% improvement in overall quality of life for GLP-1 users, affecting everything from self-esteem to sexual function. "Women report feeling more in control around food, with less urgency to snack or overeat," notes Cardell, making these medications particularly valuable during hormonal transitions.
Contrary to circulating fears, Cardel addresses bone health concerns head-on: "Research has shown GLP-1 medications might actually be beneficial for bone formation." However, she emphasizes the importance of resistance training, adequate protein, and a comprehensive approach. Her simple-to-remember 30-30-30 rule provides practical guidance: aim for 30 grams of protein per meal, 30 grams of fiber daily, and 30 minutes of physical activity.
The conversation shifts from viewing GLP-1s as a "shortcut" to recognizing them as legitimate treatment for a chronic condition. As Cardel powerfully states, "Just as we support treatment for other conditions like asthma or hypertension, using GLP-1s to support weight and metabolic health is a science-backed choice." For women navigating menopause, this perspective offers not just hope but permission to prioritize their health without shame or stigma.
Ready to transform your understanding of weight management during menopause? Listen now and discover if GLP-1 medications might be part of your midlife wellness journey.
Website: https://www.weightwatchers.com
Dr. Cardel is a nutrition scientist, registered dietitian, and Chief Nutrition Officer at WeightWatchers. She also serves as a faculty member at the University of Florida, where she co-directs the Center for Integrative Cardiovascular and Metabolic Diseases. At WeightWatchers, Dr. Cardel leads clinical trials, the program innovation team, and nutrition and food database. Her team shapes the organization’s nutrition strategy using the latest science, develops evidence-based programs, and the most cutting-edge science is integrated into member programs and content.
A Fellow of The Obesity Society, Dr. Cardel has authored over 125 publications in high-impact journals like JAMA, JAMA Pediatrics, AJCN, and Obesity. Her numerous accolades include the University of Alabama (UAB) Outstanding Woman Award, the Academy of Nutrition and Dietetics Excellence in Emerging Outcomes Research Award, UAB’s Young Alumni Rising Star Award, and The Obesity Society’s Practitioner of the Year Award for Excellence in Clinical Care and Management of Obesity.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
April Haberman (00:00):
Welcome to the MiDOViA Menopause Podcast, your
trusted source for informationabout menopause and midlife.
Join us each episode, as wehave great conversations with
great people.
Tune in and enjoy the show.
Kim Hart (00:15):
Hey, welcome everybody .
Today we are talking aboutGLP-1s the information, the
myths and the truth.
We hear people curious aboutthis medication for menopause
and other things all the time,so we brought our friend
Michelle Cardel in.
Michelle is the Chief NutritionOfficer for Weight Watchers and
(00:37):
a very good friend of MiDOViA.
So Michelle welcome.
April Haberman (00:41):
Thank you, it's so great to be here with you,
kim, and April.
Kim Hart (00:44):
eah, we're excited.
Welcome, thank you.
It's so great to be here withyou, kim and April yeah, we're
excited.
Before we get started, do youwant to tell our audience a
little bit about yourself, whatyou've been doing and how you
got to where you are now?
Michelle Cardel (00:53):
Sure.
So I'm trained as a nutritionscientist and as a registered
dietitian.
I've been in the field forweight management for nearly 20
years, doing weight managementand nutrition related research,
and have been at Weight Watchersfor four years now.
Kim Hart (01:09):
That's great.
All right, let's dive in.
April Haberman (01:12):
This is a really hot topic.
I know that our audience isreally excited for this content.
So, yeah, let's jump in.
Kim, to your point, let's go.
Kim Hart (01:21):
What exactly are GLP-1 medications, and so how do they
help with weight loss?
Like what are they?
Michelle Cardel (01:28):
Yes, so GLP-1 medications were originally
developed to manage type 2diabetes, and GLP-1 medications
are a class of drugs that mimica natural hormone, glp-1, which
helps to regulate blood sugarlevels.
It reduces your appetite, andit also slows down your gastric
emptying, or how quickly yourstomach empties.
(01:50):
So the combination of all ofthese things leads to longer
lasting feelings of fullness,which, of course, reduces your
food intake and, over time,results in weight loss.
April Haberman (02:03):
Makes sense intake and, over time, results
in weight loss Makes sense.
That being said, though, howare GLP-1s different from other
weight loss medications or faddiets?
Can you tell us the difference?
Michelle Cardel (02:15):
Absolutely so.
Glp-1s stand out from fad dietsbecause they are not like a
quick fix.
Rather, they're anevidence-based tool for treating
the chronic condition ofobesity, and these medications
actually address thosebiological drivers of excessive
weight gain.
They're also much moreeffective than earlier editions
(02:37):
of weight management medications, which you know, I think is
part of the reason why they'vecreated such a buzz.
And unlike fad diets that oftenpromote, you know, rapid,
unsustainable weight lossthrough like extreme
restrictions, glp-1s actuallysupport gradual, clinically
proven weight loss with afoundation that's based in
(02:59):
science.
So the medications actuallyaddress both the physical as
well as the hormonal aspects ofhunger.
So it makes this like a reallypowerful tool for long-term
weight management, while undermedical supervision, which is a
really important part of this.
April Haberman (03:14):
Yeah, and just to note though, right there
before we jump into our nextquestion, GLP-1s have been
around for a while.
Michelle Cardel (03:21):
Yes, so people often think these are new
medications.
While yes, so people oftenthink these are new medications,
this class of medications hasactually been FDA approved since
2005.
And then, on top of that, therewas all the research that was
done on the medications beforethey garnered FDA approval.
So we have over 25 years ofresearch on the GLP-1 class of
(03:42):
medications and their safety andefficacy profiles.
Kim Hart (03:47):
It's interesting and it's more widely being used now
and it feels like there's stigmaattached to it, like people
don't want to say I'm on it, why, why?
Michelle Cardel (03:59):
Mm-hmm.
Yeah, it's something that ourpatients have really shared with
us, that they're experiencing.
So they're stigmatized forliving in a larger body and then
now that there's evidence-basedmedical intervention to treat
their chronic condition andthey're taking the medications,
then they're shamed for that too.
(04:19):
So, people are like you need tolose weight, but no, no, no, no
, no, not like that.
I really think it's attached tothe pervasive weight bias and
stigma in society, where weinaccurately conflate thinness
with wellness and, almost like,with morality.
In a sense, that's so weird.
Kim Hart (04:41):
I mean, good for you for figuring out that this is
what you need to do and we'regoing to judge you.
That just that feels.
Okay, sorry, let's get back towhat it is.
April Haberman (04:52):
Speaking of stigma, though, I mean women in
menopause.
We're going through menopause.
We're experiencing hormonalchanges.
There's a lot of stigma that'sassociated with that, especially
in the workplace, with the workthat we do here at Medovia, but
many women in midlife areexperiencing the hormonal shifts
, and what we hear often one ofthe biggest complaints, is
(05:14):
weight gain, right, so can youhelp us to understand how the
GLP-1 medications interact withthe hormones and those hormone
shifts?
Michelle Cardel (05:26):
During midlife, as you two know, you know
better than almost anyone, manywomen experience these hormonal
changes, particularly that dropin estrogen, and this can slow
metabolism.
It can, you know, change yourbody composition to increase fat
storage and it can make weightloss more challenging.
And so the GLP-1 medicationswork by mimicking, you know,
(05:49):
this hormone that our bodyalready creates and helping us
regulate that blood sugar whichcan become problematic
post-menopause.
It can help with the appetiteand the digestion pieces which,
all you know, can be affectedfrom those hormonal shifts.
And while the GLP-1s don'treplace estrogen or directly
alter any menopause-relatedhormones, glp-1s can help
(06:13):
counteract some of thatmetabolic slowdown by, you know,
improving things like insulinsensitivity, by reducing
cravings, by promoting thatfeeling of fullness, and this
makes them especially helpfulfor women navigating that weight
gain during peri orpostmenopause, you know, because
(06:34):
what they were doing beforemight not feel as effective as
it once did.
But you know we're reallyinterested at Weight Watchers
around the efficacy of ourprograms for, you know, women in
midlife, and we actually didsome research, using one of our
randomized controlled trials,looking at the effectiveness of
(06:56):
the Weight Watchers Pointsprogram for women of menopausal
age, and we saw it actually washighly effective for producing
clinically significant weightloss.
So in our study of, you know,over 300 people, we saw that the
Weight Watchers programactually led to an average of
(07:17):
nearly 7% body weight loss in asix month period, or 14 pounds
after being on the program forsix months, and I think this
does highlight that theutilization of evidence-based
comprehensive lifestylemodification programs Lake
Weight Watchers can be reallyhelpful for women in midlife who
are seeking weight loss.
Kim Hart (07:39):
Yeah, that's.
I'm glad you guys have done thestudies on it, cause that's
interesting to get like realfeedback, not just right
Anecdotal.
But I'm curious about the ideaof appetite cravings, emotional
eating.
I know that there's the idea offood noise, quote unquote.
Food noise sort of goes awayand can you explain what, how
(08:00):
and why that happens?
And and like is this?
You take it, it's a shot, right, you take a shot and all of a
sudden you don't feel like youneed to eat as much as you did
before.
Like I don't understand what'sgoing on there.
Michelle Cardel (08:12):
Isn't that incredible.
Kim Hart (08:13):
Yeah.
Michelle Cardel (08:15):
You know these GLP-1 medications work by
mimicking that natural hormonethat actually helps regulate
hunger signals in the brain.
So it's that conversationbetween your gut and your brain
leading to that reduced appetite, the fewer cravings, that
greater sense of fullness aftereating.
And so, you know, for womengoing through perimenopause and
(08:35):
menopause, those hormonalfluctuations can intensify that
emotional eating.
It can disrupt their normalhunger cues.
So this is where GLP-1s can beparticularly impactful.
So by steadying those signals,glp-1s can make it easier to
distinguish between what is truehunger and what's a stress or
(08:58):
hormone-driven craving.
And women you know many womenreport feeling more in control
around food, with less urgencyto snack or overeat, making
these JLP1s such a powerful tool.
And you know we did do a studyin collaboration with Dr Leslie
Heinberg at the Cleveland Clinicin adults on these medications
(09:20):
and we saw significant decreasesin emotional eating as well as
significant improvements instress and overall quality of
life.
And so you know, thesemedications, for those who which
it's medically appropriate, canbe a powerful tool to help some
address some of those lessdesirable symptoms that arise
(09:41):
from from these menopausehormone changes.
Yeah, interesting.
April Haberman (09:45):
It is fascinating to me, it really is
that arise from these menopausehormone changes.
Yeah, it is fascinating to me,it really is, and I'm not taking
GLP-1, but I'm just wonderingif because I'm not, I'm
wondering you made that commentabout the brain and the gut
communicating with one another,and I know for myself, late at
night I can sit on the couch andI'm like gosh, those chips
(10:05):
sound good or something salty,and those thoughts go through
your mind.
What you're saying then, if Iunderstand, is that I wouldn't
have those same thoughts,correct, because I wouldn't have
that same craving or thatemotional craving that I
normally would have.
Michelle Cardel (10:22):
Yes, exactly, and so you know.
Kim mentioned this idea of foodnoise and how we define.
Food noise is kind of thispersistent, ever present, all
consuming focus on food.
That actually disrupts yourday-to-day life and your quality
of life, and so our teamcollaborated with Pennington
(10:46):
Biomedical Research Center afterwe were hearing from patients
about these decreases in foodnoise.
As scientists, we hadn't reallyheard this until these
medications came out, and we'relike this is so interesting.
We need to find a way toactually measure this, and so,
in collaboration with Dr HMDictus and Dr Corby Martin at
(11:08):
Pennington, we actuallydeveloped the first
scientifically validated way toassess food noise, and we're
seeing in our patientssignificant decreases in food
noise, even within a month oftaking the GLP-1 medications.
April Haberman (11:24):
Wow, that's incredible.
That's incredible, and how muchof a relief.
That has to be right If it's aconstant noise in your head to
be able to think about otherthings in life it's not so all
consuming anymore, yeah.
Michelle Cardel (11:40):
And that's what we hear from the patients.
They tell us like holy cow, Ididn't even realize that there
was this like persistent voicein my head, like I would be
eating breakfast and thinkingabout what I was going to eat
for lunch you know, at the sametime, and when that goes away,
there's a sense of relief and wesaw an over 50% increase in
(12:04):
quality of life in six monthsfor patients on these
medications, which I mean 50%.
It's unbelievable.
I mean they had improvements intheir sex life and their
self-esteem.
In the distress that they feltin public, they felt better at
work.
I mean it's really havingbeneficial effects across a
(12:25):
variety of components of theirlife.
April Haberman (12:28):
So amazing.
Kim Hart (12:29):
It is amazing, and I'm actually on GLP ones and I love
it.
I love it Lowered all of mymetabolic numbers to normal.
Yes, I've lost some weight, butI feel so good I can't even
discuss how great I feel and howmotivated it makes me to want
to take better care of my body.
(12:50):
I'm a huge fan.
It's not easy, though, and so Iwant to talk about the bone
health effects of it.
Everyone's like you're going tolose your bone mass.
You don't want to talk aboutthe bone health effects of it.
Like you know, everyone's likeyou're going to lose your bone
mass.
You don't want to do that.
And so let's talk about thathealth concern and how concerned
should people really be andwhat should they do to mitigate
(13:13):
any issues that might happen inthere, because we all know how
important bone health is as youage.
Michelle Cardel (13:19):
So, first off, I'm so happy for you, kim, that
you found something that I cando for you, like it truly,
almost like brings tears to myeyes because I can see, like in
your face and in your emotion,like how, what a big impact it's
had on your life and that thatin and of itself is so
incredible.
But to your question around youknow bone health and there's
(13:39):
lots of other questions around,like muscle mass and other
health concerns.
So, you know, in the one tothree years preceding and then
the five to 10 years followingmenopause, women experience an
annual you know 2% reduction inbone mass and similarly, women
experience a reduction in musclemass each year following
(14:00):
menopause.
But research has shown thatGLP-1 medications might actually
be beneficial for bone healthby promoting bone formation,
which is, you know, increasingyour osteoblasts, which are your
bone formers, and then reducingyour bone resorption, so
decreasing those osteoclaststhat you know break down your
(14:21):
bone and you know this isresulting in no significant
impact on the bone fracture risk.
So, on the other hand, researchhas shown that approximately 25
to 39% of total weight lossduring GLP-1 treatment is muscle
mass and this muscle mass lossis largely attributed to the
quantity of weight loss duringGLP-1 treatment is muscle mass,
and this muscle mass loss islargely attributed to the
(14:43):
quantity of weight loss.
Anytime you lose weight, you'regoing to lose a proportion of
fat and lean mass, and so, eventhough those numbers sound
startling, they actually verymuch mirror what we see in other
forms of rapid weight loss,like what happens after
bariatric surgery or if you loseweight rapidly on a lifestyle
(15:03):
program.
So I think the key focus is toreally prioritize resistance
training which I know you alltalk so much about, which you
want to do at least two days perweek, but more if you can and
ensuring that you're eating adiet that's high in lean
proteins, calcium and vitamin D,and you know having that you
(15:26):
know, those four pillars ofcalcium, vitamin D, lean protein
and resistance training canhelp attenuate a lot of both
that bone loss, but also thatmuscle mass loss as well.
Kim Hart (15:38):
That's very interesting to me that it's
comparable to other weight lossprograms, because I think
there's been some scary mediaout there about now we're going
to have an osteoporosis crisis,and what I'm hearing you say is,
at any time you should payattention to all those things
you're talking about, right?
Protein, vitamin D,weight-bearing exercise which,
(16:00):
by the way, is my second morefavorite thing that I'm doing to
help my menopause, my firstbeing my estrogen patch, which
you'll have to take out of mydead hand.
But I think it's reallyinteresting that scary stuff out
there is not scary.
Michelle Cardel (16:18):
Yeah, and I do want to put the caveat there
that a lot of folks are gettingthese medications without that
medical supervision andintervention, and I think that's
where the concern comes, wherepeople are just being given
these medications withoutguidance around nutrition,
physical activity, how you know?
(16:38):
How are they addressing theirsleep issues, their stress
management like without reallytaking this more holistic health
view?
And I think that is wherethere's potential for problems
to arise and that's why it's soimportant to, if you're going to
take these medications, to havea comprehensive lifestyle
modification program, like theWeight Watchers GLP-1 program,
(17:01):
to do alongside the medications.
Kim Hart (17:04):
That's a good point and I've told April when I
started taking this it's likeit's not the easy way out.
This is definitely not the easyway out.
It is just as hard as any otherdiet or lifestyle change, but
it is.
If you could get help on someof those things, and I tried for
a very long time with mycholesterol triglycerides to
(17:25):
lower them.
Nothing worked.
This did I mean it's.
It's fantastic.
April Haberman (17:32):
I think that's a big misconception, kim.
We hear we do hear that a lot.
Oh, it's the easy way out, andI think there are a lot of other
misconceptions with GLP-1s aswell.
Are there any in particular,Michelle, that you would like to
share outside of that thataforementioned?
Michelle Cardel (17:49):
Yeah, I think that focus on that they're a
quick fix or that they're onlyfor people with diabetes.
Those are pervasivemisconceptions when in reality
these medications work byaddressing those underlying
biological factors like insulinresistance and appetite
regulation challenges that manywomen face during perimenopause
(18:12):
and postmenopause.
But another common myth is thatonce you stop taking them, all
of the weight is destined tocome back, and we do see from
the pharmaceutical companysponsored trials that within a
year, about two thirds of theweight is regained when people
stop taking them.
However, you know, maintainingthe weight loss is possible.
(18:37):
The weight loss is possible.
We do see in our WeightWatchers members who are on a
GLP-1 and switched from ourclinic membership to our
behavioral membership that theynot only maintain their weight
but they actually continue tolose weight 13 weeks later.
Many folks will need long-termtreatment to manage their
chronic condition, but theseresults highlight that,
(19:00):
alongside long-term lifestylechanges, like Kim was
referencing, glp-1s can be apowerful tool to almost reset
your habits and improve yourmetabolic health.
And it's important to note thatthe benefits of these
medications aren't just limitedto weight loss.
We're also seeing improvementsin cardiovascular disease risk,
(19:22):
sleep apnea, kidney functioningand even improvements in
addiction, like behaviors likealcohol consumption.
April Haberman (19:29):
Yeah, I just I did see that recently as well.
Can I ask you a question beforewe hop off of this particular
topping question?
Are there any long-term risksfor someone to take GLP-1s
long-term?
Michelle Cardel (19:43):
So with any medication, there's going to be
risk involved.
But we also have to rememberthere's risk involved with
living with obesity, withdiabetes, with living with sleep
apnea.
So that's why it's such apersonal, it's such a personal
decision that needs to be madebetween a patient and their
(20:06):
healthcare provider to see, likeis this, is this medication,
the right thing for you?
But most patients, like whatKim is describing, had tried
like all these other thingsbefore getting to a place where
they even felt comfortableentertaining medication as as
part of their treatment regime.
(20:27):
Um, but once they try it andthey they see the effects.
Most of our patients?
Um really want to stay on themedications, maybe not forever,
but until they develop thehealthy habits that they will
sustain them over the longterm,whereas other patients are like
(20:49):
you will take these medicationsout of my cold dead hands
forever.
April Haberman (20:56):
And what I'm hearing is it is very personal
and it is important to work withyour health care professional
to make that determination, withrisk benefit as with anything
else, right, exactly.
Kim Hart (21:07):
I've heard some people talk about micro dosing GLP
ones.
When and how would you do that?
What are your thoughts on onthat idea?
Idea?
Michelle Cardel (21:16):
Yeah, we're hearing more and more about that
, particularly because of howexpensive the medications are
and how few insurance companiesare covering it.
And what we're hearing fromfolks is one way in which
they're managing that is, ratherthan taking you know the shot
once a week, particularly oncethey've reached you know their
(21:38):
weight loss goal.
Particularly once they'vereached you know their weight
loss goal, they are then usingit as a maintenance strategy and
extending the duration betweenthe shots, and that keeps the
costs down, et cetera.
There's a little bit ofresearch on this topic, but it's
still very much in its infancyand we need a lot more research
in order to really understandwhat would be an appropriate
(22:02):
clinical protocol to helpsupport patients doing this.
April Haberman (22:07):
Yeah, that makes sense.
I'm wondering we've talkedabout stopping the medication
and, you know, will the weightgain come back, risks of
regaining weight?
And I'm hearing from you overand over again that lifestyle
behavioral management is reallyimportant and we know that is
important for, you know, notjust weight loss, but we just
(22:28):
talked about bone health andmuscle mass and heart health,
etc.
What advice would you give tosomeone in their 40s or 50s
who's going through menopause,that's considering GLP-1,
outside of what we've alreadytalked about, is there anything
else that you would add?
Michelle Cardel (22:45):
I think, considering GLP-1s as one tool
in a broader holistic strategy.
You know they can be effectivefor managing weight and diabetes
and cardiovascular risk etcetera.
But, like we've talked aboutfocusing on that balanced diet,
that regular physical activity,that restorative sleep, that
(23:05):
stress management, you know, atthe end of the day, it's all
about that holistic health.
And you know I think a lot offolks when they're, you know, in
their twenties and maybe eventheir thirties, the focus is on
thinness.
But as you get older, you havethis like switch in your brain
where it's no longer aboutthinness and really maximizing
(23:26):
health span and feeling good inyour body and thinking about
like mobility and functionalityover the longterm.
You know I'm I'm inperimenopause and, like you can,
I love my estradiol patch and Ilove my progesterone.
And you know my hot yogaclasses and my resistance
training and my weighted vest.
(23:47):
You know these are all thethings I do, not to think about
a number on the scale, butreally to think about.
You know I want to be able torun around with what I hope to
have.
You know, future grandkids oneday hiking.
You know, with my husband who'sfrom Alaska, I want to be able
to keep hiking in Alaska youknow well into our sixties,
(24:08):
seventies and maybe eveneighties.
You know, that is what ismotivating me at this point, and
in talking with you all, I feellike you all have had similar
experiences as well.
Kim Hart (24:20):
We're big fans of the weighted vest We've got to walk
together.
April Haberman (24:24):
We should send each other some pictures.
Yeah, I feel like sometimes Ilook crazy with my weighted vest
and everything else here inSeattle, but but you know what
the other thing is?
I don't care, because it's notabout how I look To your point,
michelle, it's about my healthand health span and being strong
and healthy and around for avery long time doing the things
(24:46):
that I love.
Yeah, and I love that mindsetshift as well.
Michelle Cardel (24:51):
Yeah, it's very liberating, yeah, yeah, it's
liberating, yeah it is 100%liberating.
Kim Hart (24:56):
I've been telling everybody about my weighted vest
.
I mean I got a lot of thingsI'm pretty excited about right
now, but you know, glp the mediaalso does a really good job of
scaring you about the sideeffects.
What are the side effects thatpeople might experience when
(25:20):
they're on this medication?
Michelle Cardel (25:22):
Well, the most common side effects are
typically related to thedigestive system.
So many women will experiencemild to moderate nausea,
especially when starting orincreasing their dose.
Other possible side effects caninclude, you know, bloating,
constipation, diarrhea.
These symptoms usually improveover time as the body adjusts.
(25:46):
Eating smaller, balanced meals,staying well hydrated, you know
, really prioritizing leanprotein, fruits and vegetables
all of these things can helpminimize the discomfort.
Less commonly, some peoplemight experience fatigue,
headaches, heartburn.
So it's really important towork closely with your
(26:06):
healthcare provider to manageyour side effects and, depending
on the severity of the sideeffects, they may adjust the
medication as needed to findthat right balance for your body
.
Kim Hart (26:19):
And I like how you keep reinforcing, like work with
your medical provider, becauseI think that's really, really
key.
But, as a nutritionist, whensomeone's in menopause on GLP-1s
or not what's yourrecommendation on the amount of
protein people should get?
Michelle Cardel (26:35):
Depending on how much resistance training
you're doing.
Generally we would recommendbetween 1 and 1.5 grams per
kilogram of body weight.
So for kilograms, just takehowever many pounds you weigh
and divide it by 2.2.
So say you weigh 220 pounds,divide by 2.2, that's about 100
(26:57):
kilos.
You want to aim for at least 30grams of protein per meal, at
least 30 grams of fiber dailyand at least 30 minutes of
(27:19):
physical activity per day.
I love that.
April Haberman (27:22):
I love that too.
That is so easy.
30-30-30.
Yeah, you can do that one.
Not much to remember.
We haven't heard that onebefore.
Like hey got it.
Yeah, I can remember that, kim.
Oh man, this is such goodinformation.
I know, I feel like we couldkeep talking about GLP ones, but
(27:42):
we I'm going to recap becausethat's what I do Right, we keep
hearing from you that it isimportant to work with your
healthcare provider.
It is important that youconsider lifestyle behavior,
nutrition, exercise, that youreally look at this in a
holistic banner, and also theperspective of healthspan versus
(28:06):
just lifespan, that this isn'tjust a quote.
I'm using air quotes here forour listeners.
Weight loss, drug, right.
So is there anything else,Michelle, that you really gold
nuggets, that you really want toleave our audience, that we
haven't talked about?
Michelle Cardel (28:24):
Yeah, I think a lot of folks tend to see these
medications as being like acrutch, and I just want to like
be clear about that that GLP-1sare not a shortcut and certainly
not something to feel guiltyabout.
While some may worry thatrelying on the medication means
(28:47):
they're using a crutch, I thinkit's just so important to
reframe that thinking.
Just as we support treatmentfor other chronic conditions
like asthma, hypertension, youknow, diabetes, using GLP-1s to
support weight and metabolichealth is a legitimate, like
science-backed choice.
And these medications you knowwe've talked about all of the
(29:09):
benefits of them and I reallybelieve that they can be part of
a broader wellness approach andthat GLP-1s can actually
empower women to feel more incontrol, not less.
That's great, that's a goodpoint.
Kim Hart (29:24):
So where can people find you and information about
GLP-1s?
Michelle Cardel (29:28):
People can find information about me on my
socials, including Instagram andTikTok at drmichellecardell,
and they can find moreinformation about GLP-1s on our
Weight Watchers page.
If you Google Weight WatchersClinic or Weight Watchers GLP-1,
we have so many blogs andcontent articles that you know
(29:53):
our science writers have written, our medical and science team
have reviewed, so you can knowand trust that the information
that you're getting from thereis science-backed, it's
evidence-based and we'll giveyou that good information.
April Haberman (30:08):
Excellent, so good.
Okay, we now we're shiftingfrom GLP ones, uh, and we asked
this question of all of ourguests.
So what is the best piece ofadvice that you've ever received
, michelle?
Michelle Cardel (30:23):
The best piece of advice I've ever received.
That is such a hard onereceived.
That is such a hard one.
I think it's to be unapologeticabout who you are and what you
need to, not just to not just,um, you know, get by, but to
(30:46):
really thrive, you know, andthat might be with your partner,
that might be with your family.
Setting boundaries you knowwith with the workplace,
whatever that means for you, butreally setting, you know, being
comfortable, asking for whatyou want and and standing by it.
April Haberman (31:08):
I love that.
Not feeling guilty or shamed oranything.
Right, this is what I need.
I love that.
Yeah, be bold.
Well, it has been such apleasure having you on.
I really appreciate it.
This is this is definitely ahot topic.
I'm sure we've viewed a lot,but until we meet again, I'm
(31:30):
sure we will All of ourlisteners.
We meet again, I'm sure we willAll of our listeners and
Michelle go find joy in thejourney.
Thanks, Michelle.
Michelle Cardel (31:38):
Thanks.
Thank you, April, for allyou're doing to bring light to
such an important topic ofmenopause.
We appreciate all the work thatyou're doing.
Kim Hart (31:46):
Thank you, of course.
Thank you, see you soon.
Have a great day.
April Haberman (31:50):
Thank you for listening to soon.
Have a great day.
Welcome to the MiDOViA Menopause Podcast, your
trusted source for informationabout menopause and midlife.
Join us each episode, as wehave great conversations with
great people.
Tune in and enjoy the show.
Kim Hart (00:15):
Hey, welcome everybody .
Today we are talking aboutGLP-1s the information, the
myths and the truth.
We hear people curious aboutthis medication for menopause
and other things all the time,so we brought our friend
Michelle Cardel in.
Michelle is the Chief NutritionOfficer for Weight Watchers and
(00:37):
a very good friend of MiDOViA.
So Michelle welcome.
April Haberman (00:41):
Thank you, it's so great to be here with you,
kim, and April.
Kim Hart (00:44):
eah, we're excited.
Welcome, thank you.
It's so great to be here withyou, kim and April yeah, we're
excited.
Before we get started, do youwant to tell our audience a
little bit about yourself, whatyou've been doing and how you
got to where you are now?
Michelle Cardel (00:53):
Sure.
So I'm trained as a nutritionscientist and as a registered
dietitian.
I've been in the field forweight management for nearly 20
years, doing weight managementand nutrition related research,
and have been at Weight Watchersfor four years now.
Kim Hart (01:09):
That's great.
All right, let's dive in.
April Haberman (01:12):
This is a really hot topic.
I know that our audience isreally excited for this content.
So, yeah, let's jump in.
Kim, to your point, let's go.
Kim Hart (01:21):
What exactly are GLP-1 medications, and so how do they
help with weight loss?
Like what are they?
Michelle Cardel (01:28):
Yes, so GLP-1 medications were originally
developed to manage type 2diabetes, and GLP-1 medications
are a class of drugs that mimica natural hormone, glp-1, which
helps to regulate blood sugarlevels.
It reduces your appetite, andit also slows down your gastric
emptying, or how quickly yourstomach empties.
(01:50):
So the combination of all ofthese things leads to longer
lasting feelings of fullness,which, of course, reduces your
food intake and, over time,results in weight loss.
April Haberman (02:03):
Makes sense intake and, over time, results
in weight loss Makes sense.
That being said, though, howare GLP-1s different from other
weight loss medications or faddiets?
Can you tell us the difference?
Michelle Cardel (02:15):
Absolutely so.
Glp-1s stand out from fad dietsbecause they are not like a
quick fix.
Rather, they're anevidence-based tool for treating
the chronic condition ofobesity, and these medications
actually address thosebiological drivers of excessive
weight gain.
They're also much moreeffective than earlier editions
(02:37):
of weight management medications, which you know, I think is
part of the reason why they'vecreated such a buzz.
And unlike fad diets that oftenpromote, you know, rapid,
unsustainable weight lossthrough like extreme
restrictions, glp-1s actuallysupport gradual, clinically
proven weight loss with afoundation that's based in
(02:59):
science.
So the medications actuallyaddress both the physical as
well as the hormonal aspects ofhunger.
So it makes this like a reallypowerful tool for long-term
weight management, while undermedical supervision, which is a
really important part of this.
April Haberman (03:14):
Yeah, and just to note though, right there
before we jump into our nextquestion, GLP-1s have been
around for a while.
Michelle Cardel (03:21):
Yes, so people often think these are new
medications.
While yes, so people oftenthink these are new medications,
this class of medications hasactually been FDA approved since
2005.
And then, on top of that, therewas all the research that was
done on the medications beforethey garnered FDA approval.
So we have over 25 years ofresearch on the GLP-1 class of
(03:42):
medications and their safety andefficacy profiles.
Kim Hart (03:47):
It's interesting and it's more widely being used now
and it feels like there's stigmaattached to it, like people
don't want to say I'm on it, why, why?
Michelle Cardel (03:59):
Mm-hmm.
Yeah, it's something that ourpatients have really shared with
us, that they're experiencing.
So they're stigmatized forliving in a larger body and then
now that there's evidence-basedmedical intervention to treat
their chronic condition andthey're taking the medications,
then they're shamed for that too.
(04:19):
So, people are like you need tolose weight, but no, no, no, no
, no, not like that.
I really think it's attached tothe pervasive weight bias and
stigma in society, where weinaccurately conflate thinness
with wellness and, almost like,with morality.
In a sense, that's so weird.
Kim Hart (04:41):
I mean, good for you for figuring out that this is
what you need to do and we'regoing to judge you.
That just that feels.
Okay, sorry, let's get back towhat it is.
April Haberman (04:52):
Speaking of stigma, though, I mean women in
menopause.
We're going through menopause.
We're experiencing hormonalchanges.
There's a lot of stigma that'sassociated with that, especially
in the workplace, with the workthat we do here at Medovia, but
many women in midlife areexperiencing the hormonal shifts
, and what we hear often one ofthe biggest complaints, is
(05:14):
weight gain, right, so can youhelp us to understand how the
GLP-1 medications interact withthe hormones and those hormone
shifts?
Michelle Cardel (05:26):
During midlife, as you two know, you know
better than almost anyone, manywomen experience these hormonal
changes, particularly that dropin estrogen, and this can slow
metabolism.
It can, you know, change yourbody composition to increase fat
storage and it can make weightloss more challenging.
And so the GLP-1 medicationswork by mimicking, you know,
(05:49):
this hormone that our bodyalready creates and helping us
regulate that blood sugar whichcan become problematic
post-menopause.
It can help with the appetiteand the digestion pieces which,
all you know, can be affectedfrom those hormonal shifts.
And while the GLP-1s don'treplace estrogen or directly
alter any menopause-relatedhormones, glp-1s can help
(06:13):
counteract some of thatmetabolic slowdown by, you know,
improving things like insulinsensitivity, by reducing
cravings, by promoting thatfeeling of fullness, and this
makes them especially helpfulfor women navigating that weight
gain during peri orpostmenopause, you know, because
(06:34):
what they were doing beforemight not feel as effective as
it once did.
But you know we're reallyinterested at Weight Watchers
around the efficacy of ourprograms for, you know, women in
midlife, and we actually didsome research, using one of our
randomized controlled trials,looking at the effectiveness of
(06:56):
the Weight Watchers Pointsprogram for women of menopausal
age, and we saw it actually washighly effective for producing
clinically significant weightloss.
So in our study of, you know,over 300 people, we saw that the
Weight Watchers programactually led to an average of
(07:17):
nearly 7% body weight loss in asix month period, or 14 pounds
after being on the program forsix months, and I think this
does highlight that theutilization of evidence-based
comprehensive lifestylemodification programs Lake
Weight Watchers can be reallyhelpful for women in midlife who
are seeking weight loss.
Kim Hart (07:39):
Yeah, that's.
I'm glad you guys have done thestudies on it, cause that's
interesting to get like realfeedback, not just right
Anecdotal.
But I'm curious about the ideaof appetite cravings, emotional
eating.
I know that there's the idea offood noise, quote unquote.
Food noise sort of goes awayand can you explain what, how
(08:00):
and why that happens?
And and like is this?
You take it, it's a shot, right, you take a shot and all of a
sudden you don't feel like youneed to eat as much as you did
before.
Like I don't understand what'sgoing on there.
Michelle Cardel (08:12):
Isn't that incredible.
Kim Hart (08:13):
Yeah.
Michelle Cardel (08:15):
You know these GLP-1 medications work by
mimicking that natural hormonethat actually helps regulate
hunger signals in the brain.
So it's that conversationbetween your gut and your brain
leading to that reduced appetite, the fewer cravings, that
greater sense of fullness aftereating.
And so, you know, for womengoing through perimenopause and
(08:35):
menopause, those hormonalfluctuations can intensify that
emotional eating.
It can disrupt their normalhunger cues.
So this is where GLP-1s can beparticularly impactful.
So by steadying those signals,glp-1s can make it easier to
distinguish between what is truehunger and what's a stress or
(08:58):
hormone-driven craving.
And women you know many womenreport feeling more in control
around food, with less urgencyto snack or overeat, making
these JLP1s such a powerful tool.
And you know we did do a studyin collaboration with Dr Leslie
Heinberg at the Cleveland Clinicin adults on these medications
(09:20):
and we saw significant decreasesin emotional eating as well as
significant improvements instress and overall quality of
life.
And so you know, thesemedications, for those who which
it's medically appropriate, canbe a powerful tool to help some
address some of those lessdesirable symptoms that arise
(09:41):
from from these menopausehormone changes.
Yeah, interesting.
April Haberman (09:45):
It is fascinating to me, it really is
that arise from these menopausehormone changes.
Yeah, it is fascinating to me,it really is, and I'm not taking
GLP-1, but I'm just wonderingif because I'm not, I'm
wondering you made that commentabout the brain and the gut
communicating with one another,and I know for myself, late at
night I can sit on the couch andI'm like gosh, those chips
(10:05):
sound good or something salty,and those thoughts go through
your mind.
What you're saying then, if Iunderstand, is that I wouldn't
have those same thoughts,correct, because I wouldn't have
that same craving or thatemotional craving that I
normally would have.
Michelle Cardel (10:22):
Yes, exactly, and so you know.
Kim mentioned this idea of foodnoise and how we define.
Food noise is kind of thispersistent, ever present, all
consuming focus on food.
That actually disrupts yourday-to-day life and your quality
of life, and so our teamcollaborated with Pennington
(10:46):
Biomedical Research Center afterwe were hearing from patients
about these decreases in foodnoise.
As scientists, we hadn't reallyheard this until these
medications came out, and we'relike this is so interesting.
We need to find a way toactually measure this, and so,
in collaboration with Dr HMDictus and Dr Corby Martin at
(11:08):
Pennington, we actuallydeveloped the first
scientifically validated way toassess food noise, and we're
seeing in our patientssignificant decreases in food
noise, even within a month oftaking the GLP-1 medications.
April Haberman (11:24):
Wow, that's incredible.
That's incredible, and how muchof a relief.
That has to be right If it's aconstant noise in your head to
be able to think about otherthings in life it's not so all
consuming anymore, yeah.
Michelle Cardel (11:40):
And that's what we hear from the patients.
They tell us like holy cow, Ididn't even realize that there
was this like persistent voicein my head, like I would be
eating breakfast and thinkingabout what I was going to eat
for lunch you know, at the sametime, and when that goes away,
there's a sense of relief and wesaw an over 50% increase in
(12:04):
quality of life in six monthsfor patients on these
medications, which I mean 50%.
It's unbelievable.
I mean they had improvements intheir sex life and their
self-esteem.
In the distress that they feltin public, they felt better at
work.
I mean it's really havingbeneficial effects across a
(12:25):
variety of components of theirlife.
April Haberman (12:28):
So amazing.
Kim Hart (12:29):
It is amazing, and I'm actually on GLP ones and I love
it.
I love it Lowered all of mymetabolic numbers to normal.
Yes, I've lost some weight, butI feel so good I can't even
discuss how great I feel and howmotivated it makes me to want
to take better care of my body.
(12:50):
I'm a huge fan.
It's not easy, though, and so Iwant to talk about the bone
health effects of it.
Everyone's like you're going tolose your bone mass.
You don't want to talk aboutthe bone health effects of it.
Like you know, everyone's likeyou're going to lose your bone
mass.
You don't want to do that.
And so let's talk about thathealth concern and how concerned
should people really be andwhat should they do to mitigate
(13:13):
any issues that might happen inthere, because we all know how
important bone health is as youage.
Michelle Cardel (13:19):
So, first off, I'm so happy for you, kim, that
you found something that I cando for you, like it truly,
almost like brings tears to myeyes because I can see, like in
your face and in your emotion,like how, what a big impact it's
had on your life and that thatin and of itself is so
incredible.
But to your question around youknow bone health and there's
(13:39):
lots of other questions around,like muscle mass and other
health concerns.
So, you know, in the one tothree years preceding and then
the five to 10 years followingmenopause, women experience an
annual you know 2% reduction inbone mass and similarly, women
experience a reduction in musclemass each year following
(14:00):
menopause.
But research has shown thatGLP-1 medications might actually
be beneficial for bone healthby promoting bone formation,
which is, you know, increasingyour osteoblasts, which are your
bone formers, and then reducingyour bone resorption, so
decreasing those osteoclaststhat you know break down your
(14:21):
bone and you know this isresulting in no significant
impact on the bone fracture risk.
So, on the other hand, researchhas shown that approximately 25
to 39% of total weight lossduring GLP-1 treatment is muscle
mass and this muscle mass lossis largely attributed to the
quantity of weight loss duringGLP-1 treatment is muscle mass,
and this muscle mass loss islargely attributed to the
(14:43):
quantity of weight loss.
Anytime you lose weight, you'regoing to lose a proportion of
fat and lean mass, and so, eventhough those numbers sound
startling, they actually verymuch mirror what we see in other
forms of rapid weight loss,like what happens after
bariatric surgery or if you loseweight rapidly on a lifestyle
(15:03):
program.
So I think the key focus is toreally prioritize resistance
training which I know you alltalk so much about, which you
want to do at least two days perweek, but more if you can and
ensuring that you're eating adiet that's high in lean
proteins, calcium and vitamin D,and you know having that you
(15:26):
know, those four pillars ofcalcium, vitamin D, lean protein
and resistance training canhelp attenuate a lot of both
that bone loss, but also thatmuscle mass loss as well.
Kim Hart (15:38):
That's very interesting to me that it's
comparable to other weight lossprograms, because I think
there's been some scary mediaout there about now we're going
to have an osteoporosis crisis,and what I'm hearing you say is,
at any time you should payattention to all those things
you're talking about, right?
Protein, vitamin D,weight-bearing exercise which,
(16:00):
by the way, is my second morefavorite thing that I'm doing to
help my menopause, my firstbeing my estrogen patch, which
you'll have to take out of mydead hand.
But I think it's reallyinteresting that scary stuff out
there is not scary.
Michelle Cardel (16:18):
Yeah, and I do want to put the caveat there
that a lot of folks are gettingthese medications without that
medical supervision andintervention, and I think that's
where the concern comes, wherepeople are just being given
these medications withoutguidance around nutrition,
physical activity, how you know?
(16:38):
How are they addressing theirsleep issues, their stress
management like without reallytaking this more holistic health
view?
And I think that is wherethere's potential for problems
to arise and that's why it's soimportant to, if you're going to
take these medications, to havea comprehensive lifestyle
modification program, like theWeight Watchers GLP-1 program,
(17:01):
to do alongside the medications.
Kim Hart (17:04):
That's a good point and I've told April when I
started taking this it's likeit's not the easy way out.
This is definitely not the easyway out.
It is just as hard as any otherdiet or lifestyle change, but
it is.
If you could get help on someof those things, and I tried for
a very long time with mycholesterol triglycerides to
(17:25):
lower them.
Nothing worked.
This did I mean it's.
It's fantastic.
April Haberman (17:32):
I think that's a big misconception, kim.
We hear we do hear that a lot.
Oh, it's the easy way out, andI think there are a lot of other
misconceptions with GLP-1s aswell.
Are there any in particular,Michelle, that you would like to
share outside of that thataforementioned?
Michelle Cardel (17:49):
Yeah, I think that focus on that they're a
quick fix or that they're onlyfor people with diabetes.
Those are pervasivemisconceptions when in reality
these medications work byaddressing those underlying
biological factors like insulinresistance and appetite
regulation challenges that manywomen face during perimenopause
(18:12):
and postmenopause.
But another common myth is thatonce you stop taking them, all
of the weight is destined tocome back, and we do see from
the pharmaceutical companysponsored trials that within a
year, about two thirds of theweight is regained when people
stop taking them.
However, you know, maintainingthe weight loss is possible.
(18:37):
The weight loss is possible.
We do see in our WeightWatchers members who are on a
GLP-1 and switched from ourclinic membership to our
behavioral membership that theynot only maintain their weight
but they actually continue tolose weight 13 weeks later.
Many folks will need long-termtreatment to manage their
chronic condition, but theseresults highlight that,
(19:00):
alongside long-term lifestylechanges, like Kim was
referencing, glp-1s can be apowerful tool to almost reset
your habits and improve yourmetabolic health.
And it's important to note thatthe benefits of these
medications aren't just limitedto weight loss.
We're also seeing improvementsin cardiovascular disease risk,
(19:22):
sleep apnea, kidney functioningand even improvements in
addiction, like behaviors likealcohol consumption.
April Haberman (19:29):
Yeah, I just I did see that recently as well.
Can I ask you a question beforewe hop off of this particular
topping question?
Are there any long-term risksfor someone to take GLP-1s
long-term?
Michelle Cardel (19:43):
So with any medication, there's going to be
risk involved.
But we also have to rememberthere's risk involved with
living with obesity, withdiabetes, with living with sleep
apnea.
So that's why it's such apersonal, it's such a personal
decision that needs to be madebetween a patient and their
(20:06):
healthcare provider to see, likeis this, is this medication,
the right thing for you?
But most patients, like whatKim is describing, had tried
like all these other thingsbefore getting to a place where
they even felt comfortableentertaining medication as as
part of their treatment regime.
(20:27):
Um, but once they try it andthey they see the effects.
Most of our patients?
Um really want to stay on themedications, maybe not forever,
but until they develop thehealthy habits that they will
sustain them over the longterm,whereas other patients are like
(20:49):
you will take these medicationsout of my cold dead hands
forever.
April Haberman (20:56):
And what I'm hearing is it is very personal
and it is important to work withyour health care professional
to make that determination, withrisk benefit as with anything
else, right, exactly.
Kim Hart (21:07):
I've heard some people talk about micro dosing GLP
ones.
When and how would you do that?
What are your thoughts on onthat idea?
Idea?
Michelle Cardel (21:16):
Yeah, we're hearing more and more about that
, particularly because of howexpensive the medications are
and how few insurance companiesare covering it.
And what we're hearing fromfolks is one way in which
they're managing that is, ratherthan taking you know the shot
once a week, particularly oncethey've reached you know their
(21:38):
weight loss goal.
Particularly once they'vereached you know their weight
loss goal, they are then usingit as a maintenance strategy and
extending the duration betweenthe shots, and that keeps the
costs down, et cetera.
There's a little bit ofresearch on this topic, but it's
still very much in its infancyand we need a lot more research
in order to really understandwhat would be an appropriate
(22:02):
clinical protocol to helpsupport patients doing this.
April Haberman (22:07):
Yeah, that makes sense.
I'm wondering we've talkedabout stopping the medication
and, you know, will the weightgain come back, risks of
regaining weight?
And I'm hearing from you overand over again that lifestyle
behavioral management is reallyimportant and we know that is
important for, you know, notjust weight loss, but we just
(22:28):
talked about bone health andmuscle mass and heart health,
etc.
What advice would you give tosomeone in their 40s or 50s
who's going through menopause,that's considering GLP-1,
outside of what we've alreadytalked about, is there anything
else that you would add?
Michelle Cardel (22:45):
I think, considering GLP-1s as one tool
in a broader holistic strategy.
You know they can be effectivefor managing weight and diabetes
and cardiovascular risk etcetera.
But, like we've talked aboutfocusing on that balanced diet,
that regular physical activity,that restorative sleep, that
(23:05):
stress management, you know, atthe end of the day, it's all
about that holistic health.
And you know I think a lot offolks when they're, you know, in
their twenties and maybe eventheir thirties, the focus is on
thinness.
But as you get older, you havethis like switch in your brain
where it's no longer aboutthinness and really maximizing
(23:26):
health span and feeling good inyour body and thinking about
like mobility and functionalityover the longterm.
You know I'm I'm inperimenopause and, like you can,
I love my estradiol patch and Ilove my progesterone.
And you know my hot yogaclasses and my resistance
training and my weighted vest.
(23:47):
You know these are all thethings I do, not to think about
a number on the scale, butreally to think about.
You know I want to be able torun around with what I hope to
have.
You know, future grandkids oneday hiking.
You know, with my husband who'sfrom Alaska, I want to be able
to keep hiking in Alaska youknow well into our sixties,
(24:08):
seventies and maybe eveneighties.
You know, that is what ismotivating me at this point, and
in talking with you all, I feellike you all have had similar
experiences as well.
Kim Hart (24:20):
We're big fans of the weighted vest We've got to walk
together.
April Haberman (24:24):
We should send each other some pictures.
Yeah, I feel like sometimes Ilook crazy with my weighted vest
and everything else here inSeattle, but but you know what
the other thing is?
I don't care, because it's notabout how I look To your point,
michelle, it's about my healthand health span and being strong
and healthy and around for avery long time doing the things
(24:46):
that I love.
Yeah, and I love that mindsetshift as well.
Michelle Cardel (24:51):
Yeah, it's very liberating, yeah, yeah, it's
liberating, yeah it is 100%liberating.
Kim Hart (24:56):
I've been telling everybody about my weighted vest
.
I mean I got a lot of thingsI'm pretty excited about right
now, but you know, glp the mediaalso does a really good job of
scaring you about the sideeffects.
What are the side effects thatpeople might experience when
(25:20):
they're on this medication?
Michelle Cardel (25:22):
Well, the most common side effects are
typically related to thedigestive system.
So many women will experiencemild to moderate nausea,
especially when starting orincreasing their dose.
Other possible side effects caninclude, you know, bloating,
constipation, diarrhea.
These symptoms usually improveover time as the body adjusts.
(25:46):
Eating smaller, balanced meals,staying well hydrated, you know
, really prioritizing leanprotein, fruits and vegetables
all of these things can helpminimize the discomfort.
Less commonly, some peoplemight experience fatigue,
headaches, heartburn.
So it's really important towork closely with your
(26:06):
healthcare provider to manageyour side effects and, depending
on the severity of the sideeffects, they may adjust the
medication as needed to findthat right balance for your body
.
Kim Hart (26:19):
And I like how you keep reinforcing, like work with
your medical provider, becauseI think that's really, really
key.
But, as a nutritionist, whensomeone's in menopause on GLP-1s
or not what's yourrecommendation on the amount of
protein people should get?
Michelle Cardel (26:35):
Depending on how much resistance training
you're doing.
Generally we would recommendbetween 1 and 1.5 grams per
kilogram of body weight.
So for kilograms, just takehowever many pounds you weigh
and divide it by 2.2.
So say you weigh 220 pounds,divide by 2.2, that's about 100
(26:57):
kilos.
You want to aim for at least 30grams of protein per meal, at
least 30 grams of fiber dailyand at least 30 minutes of
(27:19):
physical activity per day.
I love that.
April Haberman (27:22):
I love that too.
That is so easy.
30-30-30.
Yeah, you can do that one.
Not much to remember.
We haven't heard that onebefore.
Like hey got it.
Yeah, I can remember that, kim.
Oh man, this is such goodinformation.
I know, I feel like we couldkeep talking about GLP ones, but
(27:42):
we I'm going to recap becausethat's what I do Right, we keep
hearing from you that it isimportant to work with your
healthcare provider.
It is important that youconsider lifestyle behavior,
nutrition, exercise, that youreally look at this in a
holistic banner, and also theperspective of healthspan versus
(28:06):
just lifespan, that this isn'tjust a quote.
I'm using air quotes here forour listeners.
Weight loss, drug, right.
So is there anything else,Michelle, that you really gold
nuggets, that you really want toleave our audience, that we
haven't talked about?
Michelle Cardel (28:24):
Yeah, I think a lot of folks tend to see these
medications as being like acrutch, and I just want to like
be clear about that that GLP-1sare not a shortcut and certainly
not something to feel guiltyabout.
While some may worry thatrelying on the medication means
(28:47):
they're using a crutch, I thinkit's just so important to
reframe that thinking.
Just as we support treatmentfor other chronic conditions
like asthma, hypertension, youknow, diabetes, using GLP-1s to
support weight and metabolichealth is a legitimate, like
science-backed choice.
And these medications you knowwe've talked about all of the
(29:09):
benefits of them and I reallybelieve that they can be part of
a broader wellness approach andthat GLP-1s can actually
empower women to feel more incontrol, not less.
That's great, that's a goodpoint.
Kim Hart (29:24):
So where can people find you and information about
GLP-1s?
Michelle Cardel (29:28):
People can find information about me on my
socials, including Instagram andTikTok at drmichellecardell,
and they can find moreinformation about GLP-1s on our
Weight Watchers page.
If you Google Weight WatchersClinic or Weight Watchers GLP-1,
we have so many blogs andcontent articles that you know
(29:53):
our science writers have written, our medical and science team
have reviewed, so you can knowand trust that the information
that you're getting from thereis science-backed, it's
evidence-based and we'll giveyou that good information.
April Haberman (30:08):
Excellent, so good.
Okay, we now we're shiftingfrom GLP ones, uh, and we asked
this question of all of ourguests.
So what is the best piece ofadvice that you've ever received
, michelle?
Michelle Cardel (30:23):
The best piece of advice I've ever received.
That is such a hard onereceived.
That is such a hard one.
I think it's to be unapologeticabout who you are and what you
need to, not just to not just,um, you know, get by, but to
(30:46):
really thrive, you know, andthat might be with your partner,
that might be with your family.
Setting boundaries you knowwith with the workplace,
whatever that means for you, butreally setting, you know, being
comfortable, asking for whatyou want and and standing by it.
April Haberman (31:08):
I love that.
Not feeling guilty or shamed oranything.
Right, this is what I need.
I love that.
Yeah, be bold.
Well, it has been such apleasure having you on.
I really appreciate it.
This is this is definitely ahot topic.
I'm sure we've viewed a lot,but until we meet again, I'm
(31:30):
sure we will All of ourlisteners.
We meet again, I'm sure we willAll of our listeners and
Michelle go find joy in thejourney.
Thanks, Michelle.
Michelle Cardel (31:38):
Thanks.
Thank you, April, for allyou're doing to bring light to
such an important topic ofmenopause.
We appreciate all the work thatyou're doing.
Kim Hart (31:46):
Thank you, of course.
Thank you, see you soon.
Have a great day.
April Haberman (31:50):
Thank you for listening to soon.
Have a great day.
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