Lecture Notes: Managing Menopausal Belly Fat

Introduction

• Speaker: Dr. Mary Claire Haver, Board Certified OB/GYN, Founder of the Galveston Diet
• Focus: Women's health, especially menopause, nutrition
• Objective: Provide evidence-based tips to reduce menopausal belly fat
• Available resources: Galveston Diet blog, TikTok, Facebook

Background

• Menopausal Belly: Common issue with sudden weight gain during menopause
• Statistics: 85% of women gain 3-5 pounds/year during perimenopause and menopause
• Visceral vs. Subcutaneous Fat:
  • Subcutaneous Fat: Under the skin, stores calories, not metabolically active
  • Visceral Fat: Around internal organs, metabolically active, inflammatory

Key Concepts

• Visceral Fat: Increases two years pre-menopause, driven by hormones (insulin, cortisol, androgens)
• Health Risks with High Visceral Fat: Increased risk of heart disease, diabetes, dementia, breast cancer
• Measurement:
  • Waist-Hip Ratio: Better health indicator than weight/BMI
  • CT Scan/MRI for precise measurement
  • Dexa scan for bone density and visceral fat
  • In-body scanners for clinics

Tips to Reduce Menopausal Belly Fat

1. Increase Protein Intake

• 1-1.5 grams of protein per kilogram of lean body mass
• Sources: Eggs, fish, legumes, nuts, meat, dairy
• Importance of distributing protein intake throughout the day

2. Increase Fiber Intake

• Critical for gut health and reducing belly fat
• Sources: Dried beans, oats, fruits, vegetables
• Use of fiber supplements if necessary

3. Take Probiotics

• Supports gut health, may reduce belly fat
• Sources: Yogurt, sauerkraut, miso, kefir

4. Practice Intermittent Fasting

• 16:8 fasting approach recommended
• Benefits: Cellular resilience, reduced visceral fat

5. Engage in Aerobic Activity

• Regular aerobic exercises like walking
• Target heart rate: 60-70% of max heart rate

Additional Information

• Family and Personal Motivation: High family cancer risk, personal experiences
• Supplements: Omega-3, vitamin D, fiber, and collagen

Closing Remarks

• Importance of nutrition and exercise for long-term health
• Encouragement to share and engage with the community on social media platforms

Q&A Highlights

• Measuring visceral fat, magnesium supplements, probiotic benefits
• Family history and its impact on health practices
• Personal anecdotes shared by Dr. Haver

Action Points:

• Double tap the screen to support the algorithm
• Visit the Galveston Diet website and blog for more information and resources
• Follow Dr. Mary Claire Haver on social media for updates and videos