hi everybody good morning my name is dr mary claire haver and i am a board-certified obstetrician gynecologist i am also the creator and founder of the galveston diet and a certified culinary medicine specialist i have married my passion for women's health menopause perimenopause all things menopause and nutrition into my program the galveston diet you can learn more about it at the link of my bio at the top of the page or if you google galvestondiet.com today i've gotten a lot of questions about the menopause the menopause the menopause belly the menopause what is your favorite name for it um you know and i have some great tips here in this talk today on ways that are evidence-based meaning there are actual studies proven that this works on ways to reduce menopausal belly fat um this is one of a question that i get quite often and all of this information is actually available in my blog at galvestondiet.com so if you come in late or you can't stay for the whole talk i do talk a lot and for a long time about these uh subjects because i am so passionate about it so if you're just joining me i know you're all getting notified that i'm here today i'm going to be talking about five tips to fight menopausal belly fat that actually works so if you are not menopausal if you are pre-menopause you are welcome to stay and learn because this is great nutritional advice that will work for you as well if you are not someone who will go through menopause then you were also welcome to learn because these are very healthy nutritional tips that will work for everyone hi blake i see you um so if you don't mind if you're just joining me in order to make this algorithm work double tap the screen so you just kind of click on my face like this a couple of times everybody everyone double tap ten times that helps drive the algorithm so that we get as big of an audience as we can and if you have any questions i am more than happy to try to get to them at the end of the talk you drop them that you can click on the interact button right there and you can put your questions there thank you for all the likes it really does help to drive this algorithm and keep me relevant on this platform which sometimes is hard for a 53 year old menopause warrior i also do share these videos on tiktok and facebook so if you come in late and can't catch the whole thing we can't you can't rewatch them on tiktok but you can go and by the end of today i'll probably have it uploaded so thank you everyone for all of the shares the likes you can also share this video via the share button if you see if you think of anyone who you feel like this would be a helpful talk for so i'll reintroduce myself one more time then we'll jump right into it so if you're just joining because there's about 550 of you right now i am dr mary claire haver if you don't follow me i welcome you to join our family here at dr mary claire i am a board certified gynecologist i'm a 53 year old mom who's been through menopause i have a unique perspective of being a former residency program director at a major teaching institution and i've become a menopause warrior because once i went through it myself i realized that there is a tremendous lack of knowledge teaching education and even empathy for the menopausal woman and we and as a former educator i realized that we are not teaching the next the future generations of physicians how to take care of of us properly so it has just been my passion my mission to spread as much normalization knowledge and information about menopause and menopause education i'm also a certified culinary medicine specialist which makes me a nutritionist so i often talk about all things nutrition and that's one of the topics we're going to cover today so five tips to fight menopausal belly fat that actually work that actually works so i know that for many of you weight gain may seem unavoidable as you reach middle age about 85 of us will have a sudden unexplainable unexplainable increase in weight gain that has nothing to do with calories and calories out i heard it for years in my clinical practice and when you actually look back at the data a woman can expect to gain three to five pounds per year during perimenopause and menopause and no one seems to have a good explanation for that um the experts uh the physiologists tell us well they're just not working out as much and they're eating more well that's actually not the case even if a woman changes nothing about her exercise routine and nutrition she can expect to gain weight about 85 percent of us can expect to gain weight during this time and also have more than the weight gain is a change in body composition we start gaining weight in places where we never did before a sudden increase in abdominal fat or belly fat so let me start with there is a difference very very big difference and i think a lot of the personal trainers have not caught up with the latest research on this when i talk about fat visceral fat abdominal fat belly fat i'm talking about medically we call it visceral fat i did not learn this in menopause excuse me in medical school i learned this during my nutrition study so this is kind of modern obesity research this is very very new information so stay tuned with me so subcutaneous fat is the fat you know the fat you're familiar with the fat that is under the skin it gives us curves it gives us cellulite and we can pinch an inch that is the fat here that you can see okay we all need some of it it is it is healthy it is how our body stores excess calories i am not negating loss of thermodynamics calories and calories out is a thing okay very very different than visceral fat so visceral fat is the fat that is not under the skin it is inside of our abdomen it is the fat that wraps around our internal organs around the liver in the omentum which is a fatty layer that covers our bowel normal healthy uh it's kind of a shield there it protects our internal organs it becomes very very thick and hugely fatty it fat that wraps around our large intestine small intestine stomach kidneys adrenal glands and fatty liver disease all of this fat is a very different type of fat this fat is metabolically active so subcutaneous fat is cosmetically distressing for a lot of us okay we don't like it when i grew up you did not want to have fat showing anywhere on your body it's different now thank god kids have a more broad acceptance of different body types thank goodness my children do at least and are embracing people's curves okay subcutaneous fat is not really that much of a sign of poor health subcutaneous fat is a sign of genetics and curves okay subcutaneous fat is not metabolically active now it can cause wear and tear on your joints and make it harder to move around and you know putting on a weighted blanket every day if you have excess fat makes your life harder no one's negating that but this fat is not metabolically active and it's very responsive to calories and calories out this real fat is driven mostly by insulin cortisol and androgens it's hormonally driven and it is a metabolic fact that a woman will have a sudden acceleration of visceral fat deposition in the two years leading up to her menopause when she stops her periods okay any woman out there listening to me right now is this ringing a bell all of a sudden you're in late perimenopause and you are seeing a change in your body composition that you cannot explain your abdomen is expanding you are depositing fat you are becoming an apple where you used to be a pear now if you've suffered from insulin resistance your whole life this does not apply to you these are for women who really did not struggle had a fairly flat abdomen but then all of a sudden they're gaining weight and they cannot explain it they're exercising the same they're eating the same and nothing is changing and i'm gonna go through okay so this is visceral fat visceral fat is metabolically active it is highly inflammatory it becomes a factory of cytokine production okay cytokines are chemical modulators and mediators in our bloodstream that lead to inflammation they are signals of inflammation is coming okay they cause inflammation this starts off the cascade of insulin increasing insulin resistance increasing leptin resistance and so what can we do about it what can we do about it okay no one wants the stress for all fat it is so increasing abdominal circumference or the waist tip ratio and i'm gonna explain this in a second is a better sign of health a better indicator of health of poor health or good health than your weight or your bmi let me say this again your waist hip ratio and or abdominal circumference is a much more accurate indicator of health than your weight or your bmi your weight and your bmi do not take into account muscle mass i have patients that come into my clinic every single day who look normal their weight is normal their weight is normal and their bmi is normal and they're just coming in for me to tell them how amazing they are and i have the terrible job of telling them that their muscle is low and their visceral fat is high they are not healthy we need to do some work here and they're shocked beyond all belief visceral fat again much more powerful indicator um than this okay then your weight or your bmi okay now on the flip side i have a patient coming into clinic she had high visceral fat pretty good muscle to start with and a weight that she was not happy or comfortable with we put you know worked on her nutrition worked on exercise you know gave her a sound program started her on hormone therapy in five months okay but she was happy she lost seven pounds however her visceral fat was down 30 points and her muscle mass was up three pounds her body fat percentage had dropped like five or six percent okay she was outstandingly healthier than she was even though the scale had not changed that much i considered that a huge victory and she walked out of my office happier than i'd ever seen anyone okay so what are some of the things i talked to her about what are some of the things that you can do about okay so i'm seeing the questions okay do you how what how do you know if you have visceral fat or not well the gold standard the absolute best way to do it is with a ct scan or an mri no one's paying for that that's not going to happen okay the next thing is a dexa scan so a lot of us have dexa scans to all my patients to measure bone density it's a standard way to measure bone density for to check for osteopenia and osteoporosis correct and it's also is a really nice way to say if you have visceral fat so if you happen to be getting a dexa for some reason ask your doctor to go ahead and print out the visceral fat so you can see it some clinics have them in their offices and do it just for visceral fat they're very very hard to find i invested in my clinic on an in-body scanner now there's three levels of and it's a it's an impedance test so it runs this you stand on some metal pads you hold on to these things with your hands and it runs a current through your body and then fat it measures the resistance and so fat has different resistance than muscle then water then organs etc and so it is a very good way to have an idea of how much visceral fat that you have so a lot of gyms have them i have the medical grade one the one that is used in like clinical testing at like harvard and whatever you know i invested in this for my patients so i could give them as accurate as possible so you can look up in body scan and see if there's a doctor in your area i think they carry a list somewhere or just look and call and ask and see but i do this routinely on my patients and because i want them to be as healthy as possible we at mary claire wellness and galveston diet we are not here for your bikini body i mean that'd be great if you can get a bikini god bless you and that's amazing but we are here for your old ladybody okay we are here for you to have strong muscles dense bones a healthy brain functionality when you get older because i surveyed my followers so drop this in the comments i want to see what you guys think because i know my audience on tick tock tends to run a little bit younger than it does on my other platforms so tell me in the comments what scares you the most about getting old what number one two thing just put it in the comments what scares you the most about aging and for me i thought it was going to be cancer literally i thought everybody would say cancer because that's what scares me because i have two brothers who have died from cancer okay and if my mother is one of seven kids five have die cancer okay on my dad's side half of his siblings cancer scares me to death okay people okay weight not being mobile alzheimer's losing strength and mobility dementia getting fat okay keep going i want to see it lots of cognitive function cancer losing my memory cancer so cancer osteoporosis alzheimer's heart attack okay keep them coming these are real things so when i sit down and talk to a patient when i am talking to my menopausal crowd this is not the quick weight loss crowd this is the kicking ass at 70 crowd this is the functionality mentality being able to be functional and take care of yourself and feel good in your own skin as you get older because i love my mother but i do not want to be her i do not want her health problems i do not want that what she's suffering from right now and so taking care of myself through nutrition is a priority taking care of myself with exercise is a priority supplementing the gaps in my own nutrition are a priority and yes i don't have any contraindications i do use hrt so back to menopause middle sorry for that tangent okay all right here we go what are some basic nutritional things and when i say them i want you to write them out in the comments so other people can see all right so so why does this happen as estrogen levels begin to fluctuate in perimenopause remember average age of menopause is 51 normal meaning under the curve is 45 to 55. it is absolutely normal for a 45 year old woman to go through complete menopause and be done okay all this like you have to be 50 you're too young that is not statistically correct and then perimenopause begins seven to ten years before that when the estrogen levels begin to fluctuate okay so you can have hot flashes night sweats mood swings as well as your abdomen increasing this is happening almost across the board all right as estrogen levels drop we experience a rise of active testosterone and other androgens these and the fat distribution begins to shift from the hips and thighs to the abdomen who is experiencing this right now like all of a sudden you're getting a belly or you never had one before this is new okay this is new hang on i'm i've got my notes over here to make sure i don't miss anything so yeah so remember and this belly fat this menopause this menopause belly is dangerous it's not perfect but it's a fairly good indicator better than your weight or your bmi experience increased risk of heart disease diabetes dementia breast cancer and early sudden death okay so going through this change without getting this deposition of of your visceral fat increase is key to your long-term health key to your long-term health okay so how do you measure the waist tip ratio you need a tape measure okay and you're gonna measure in two spots two spots all right so i'm gonna try to do a demonstration let me move this over here all right so waist hip ratio you it doesn't matter if you do it in centimeters or inches you are going to measure around the thinnest part of your waist okay so here's my tape measure now if you're bloated you want to do this first thing in the morning okay first thing in the morning but here we go we're going to show you mary claire's abdomen this is funny let me see if i can raise this up okay so here's me this is real me 53 year old mom just worked out kind of bloated from uh sushi last night but i'm doing all right all right so tape measure thinnest part of your abdomen mine is a little high i don't have a normal waist my thinnest part of my abdomen here's my belly button's down here is up here so i'm going to take the thinnest part of my waist okay now if you were a complete box or you go out just pick your belly button that's fine okay thin as part of your waist and then the widest part of your hips where your butt sticks out the most all right those two things then as part of your waist widest part of your hips okay you're going to divide those two for a woman less than .85 is a really good indicator of health 0.85 forget what it is for a man i think it's like 0.9 for a man but i'm a gynecologist i don't treat men so um 0.85 for a woman is an indicator that more than likely you do not have excessive visceral fat for a man i think it's 0.9 but you probably want to look that one up greater than one means more than likely you do have an excessive amount of visceral fat so you do the smallest part of your waist the widest part of your hips and divide the waist by the hips okay that's it so top tips to decrease belly fat throughout menopause and all belong and and all beyond okay here we go number one now there's going to be a little bit of math here a little bit of math here okay so let me take a break tik tok is wanting me to um take a break and reintroduce uh and if you guys are watching on facebook or on youtube just give me a second i'm dr mary claire haver i am a board certified ob gyn i'm also certified in colorado medicine i've combined my passions of of women's health care menopause and nutrition into the galveston diet you can learn more about our program click over here at dr mary claire and if you're just joining everyone double tap the screen to like this video that helps drive the algorithm and keep me relevant on this platform you can um double tap by just popping like i'm doing right here you just pop my face just hit my face ten times on the screen that really helps okay so number one that helps drive the algorithm and keeps me relevant on this platform if you have any questions drop them here in the interact button and then here to share okay number one eat more protein women ladies we are not getting enough protein in our diets routinely in the standard american diet we are not getting enough protein everyone asks me how much protein do we need well this is built into the galveston diet but if you're not a part of a member of our program no problem i'm gonna tell you anyway all right studies have shown that people who eat at least 1 to 1.5 grams of protein for every kilogram of lean body mass have less belly fat than people who eat less in the standard american diet or the western diet most women have almost no protein at breakfast they have toast or cereal or oatmeal or something okay with zero protein at lunch they have a little bit of protein and then they try to stack their protein at dinner where they have a piece of fish or chicken or whatever your body can only process 30 grams of protein in a sitting so if you're stacking your protein knees at night then your body is going to convert whatever's over that 30 grams to fat it is important for leptin and ghrelin the hormones that control your hunger and your satiety that you receive protein throughout the day so one of the things we teach in the galveston diet is that you probably need if your average sized woman somewhere around 70 to 75 grams of protein a day according to that formula but again we are all different okay so it's 1 to 1.5 grams for every kilogram of lean body mass so lean body mass is basically your for most of us back of the envelope you're goal way okay so it works out to somewhere around 70 to 75 grams this is the same if you're a vegan or a vegetarian you have got to make sure you're getting enough protein okay it is harder for you because you are choosing not to have meat in your diet okay so um eggs fish legumes nuts meat dairy products all great sources of protein okay not everyone can eat all of them are choosing not to eat all of them that's fine but you have got to make sure you are getting enough protein and dividing it up throughout the day there are wonderful studies that are showing that people who do this on a regular basis have less visceral fat than people who don't okay all right uh number two so number one was get enough protein get enough protein get enough protein number two make sure you are getting enough fiber this is a core tenant of the galveston diet fiber fiber fiber americans are not getting half of the fiber that they need you know very few very few americans are getting enough protein excuse me are getting a protein or fiber so there's several reason why getting enough fiber especially soluble fiber will decrease belly fat studies show that people who consume more soluble fiber remember soluble fiber is the prebiotic it is the food for our gut microbiome so the more you feed the greater variety of the bacteria in your gut and the healthier your outcomes will be and a new study showed that people who have a very gut microbiome that actually went in into cultures and counted how many different species were in the gut um have a lower chance of belly fat this is the whole brain gut connection the gut health connection you cannot ignore it it is not this is real science this is absolutely a thing so where can you get the fiber dried beans oats honey oat bran rice barley citrus fruits apples strawberries peas potatoes and the list goes on and on and on and on okay all of this information is on our website all of this is in our blogs i have food lists for fiber i actually sell a really good fiber supplement if you're interested but again i'm not here to sell products i'm here to teach um the remember we only supplement when there's a gap so for me i know because i track and my favorite tracker is chronometer it is a chronometer is a nutrition database it is not an app for keto it is not an app for calories i mean you can track all that on there this was a database that my daughter turned me on to because this is the one they use in her registered dietitian school okay and i wanted one that was as accurate as possible that had the best nutritional information i have partnered with them it is free it gives you a ton of information for free and it is in my link at dr mary claire if you go to the link and buy at the top of my tick tock page you can check it out and see track your nutrition guys you've got to track to see if you're getting enough nutrients how do you know do not rely on the food companies to tell you that you're getting enough nutrition that is not their job their job is to sell more stuff okay so for me in my diet because i track religiously i know i'm getting about 25 grams of fiber a day but i because i am type a i push to 35 i want to get at least 35 grams per day because of my history of cancer okay and it makes me feel better so i supplement those last 10 with the galveston diet fiber again you can go check it out so um number three so we talked about protein we talked about fiber and now we're going to talk about probiotics probiotics so probiotics are healthy bacteria naturally found in food and some supplements that support gut health studies have shown that probiotic supplementation actually can reduce belly fat okay in another study women who took the probiotic supplement lost 50 more weight than women who took a placebo so there was a randomized controlled study in women in perimenopause and menopause half of them got placebo the other half got probiotics and the group that was on the prop and they were put on a nutrition program and the only difference was these people have probiotics and these people didn't the probiotic group lost more weight and lost more belly fat the end now if you are drinking kombucha every day or getting miso or fermented things or yogurt you may not need to supplement with probiotic probiotics um so on the days i don't eat a lot of the fermented foods they're just not my palate is not my it's not my friend i have yogurt probably three times a week um and um so foods rich in probiotics include yogurt sauerkraut miso soup soft cheeses kefir sour dough bread though some people think the probiotics die um acidophilus milks and soft sour pickles okay only thing on that list i eat routinely is yogurt um so um all right so number four practice intermittent fasting practice intermittent fasting this is one of the core components of the galveston diet is intermittent fasting so um among the well-recognized health benefits of intermittent fasting and yes if you're a woman you can intermittent fast and yes if you're a menopause you can intermittent fast i have 72 000 students enrolled in the galveston diet most of them in perimenopause and menopause and they are killing it with intermittent fasting now intermittent fasting is not a technique that you wake up overnight and you do no i teach our students to ease into it over five to six weeks give your body a chance to fast adapt and i'm talking about daily intermittent fasting okay we teach a 16 8 window 16 hours of continuous fasting followed by eight hours of an eating window and that seems to work well for most people it is not a fabulous way to lose weight okay you can eat a lot of during your eating window and undo some of the good it is a medical benefit to intermittent fast it has to do with the practice of fasting stressing out ourselves just enough where it causes more resilience so like we're working out we're stressing our muscles out it causes the muscles to get stronger and be more resilient when we fast we set off a chain of events inside of our dna and you know inside of our cells that causes them to be more resistant and impervious to disease you're looking cute where are you going daughter oh okay um okay so so yeah intermittent fasting there are definite health benefits your visceral fat will go down if you fast but you may not lose a ton of weight okay um we use intermittent fasting as part of the galveston diet because it works synergistically with the anti-inflammatory nutrition and the fuel refocusing to give people a better health benefit more than just weight loss remember when people calorically restrict studies have shown that half of what they lose is muscle and to me that's a fail you do not want to lose muscle if you're trying to lose weight you want to lose fat you want to lose unhealthy body fat right and if you just calorically restrict and pay zero attention to your nutrition you will most likely lose half of what you lose is muscle and then your basal metabolic rate goes down you end up yoyoing the whole thing starts over again um okay so and then aerobic activity aerobic activity aerobic activity regular aerobic activity um in that max fat burning zone which is 220 beats per minute minus your age times 60 to 70 percent so that's kind of your zone so for me it's like 102 to about 120 somewhere in there at my age um is my max fat burning zone so i spend a lot of time on the treadmill at a very you know modest walk at a little bit of an incline to hit that zone i can actually work at that level and so and i just walk while i'm working or watching a tv show or something i'm lucky enough to have a treadmill in my house but it like keeps me moving and it helps burn excess fat and helps keep my heart strong so people who do that on a regular basis have lower visceral fat so um i'm going to get to the questions here in a second all of this information is in our blogs at galveston diet.com the blogs are up here at the top so everybody double tap the screen real quick throw me some likes um you just tap over my face and thank you for all the gifts that everyone's giving let me get to some questions um and then we if you go to the link in bio at the top of the tick tock page we have our inflammation quiz our perimenopause quiz we have a free meal plan we have lots and lots of things if you click on the paws blog um we have tons of information for free in our blogs including everything i talked about on this talk today hey buddy sorry my dog what you doing bobs he's looking for my daughter okay all right um all right so there are 17 questions here so psyllium what about taking psyllium so psyllium husk is a very popular very common uh very common fiber supplement actually a lot we have psyllium husk in the galveston diet fiber we also have apple pectin um a bunch of different um brands from different grains to give it more of a variety so you get different nutrients so i tried to do something rather than just metamucil which is psyllium house but if that's what you have and that's that's all you can get that's fine you know that is a decent form but remember the majority of your nutrition of your nutrients including fiber should come from food we only supplement when there's a gap okay the waist hip number ratio okay so the waist tip ratio for a woman should be .85 or less so it's the smallest part of your waist divided by the widest part of your hips and it is a better indicator of health than your weight or your bmi um okay going to the questions remember um please discuss wellbutrin for menopause okay so ace a snri or an ssri or nrs you know any of the antidepressants should never be first line therapy for the treatment of menopausal symptoms ever ever ever i don't know we are not teaching physicians the right things we are not teaching ob gyn residents the right thing the number one thing that you should be offered for the treatment of your menopause symptoms should be hormone therapy 100 no questions asked now you may choose not to do it you may have a contraindication there may be some reason why you can't take it then we move on to alternative forms but wellbutrin um [Music] um i would not offer that as first line therapy at all ever for menopausal symptoms that that is that is my that is not what should be done okay i'm doing the questions right now guys um am i taking new patients absolutely so if you go to so everyone if you click up here at dr mary claire and um you go to the link at the top of my tick tock page um and also if you're watching on facebook if you just go to galvestondiet.com you will see make an appointment with dr haver i practice in texas in the houston area and my clinics and friends would um i am taking new patients uh we are very full um but you can try you can get on the waiting list to see if you can get in i do not accept traditional insurance because i have an integrity approach which insurance will not cover um go to the website and learn about it you can look up mary claire wellness or dr mary claire online and it should take you to the website so we'd love for you to come and see us and say hi i talk about this one all the time this is my daughter catherine come here she is stu what are you studying nutrition and you are a senior she's starting her seat well she just finished junior year and she's also hoping to go to medical school she just took the mcat and is applying to medical school so she keeps me honest with all the nutrition information so anyway so meet catherine she has been kind of critical to my path and keeping me making sure i'm presenting factual nutritional information and keeping me honest so um let's see and um she's kind of a badass so super proud of her super smart super hard worker wants to change the world one day um all right so and she's home for the summer yay what vitamins should i be taking daily well you should get the bulk of your vitamins from food and you only want to supplement where there's a gap so um you know most vitamins you're just gonna pee right out because you really don't need them i do not take a multivitamin per day i take omega-3 and vitamin d i use fiber and i use collagen on a daily basis i also take a probiotic most days um i am experimenting with something called nad or n m um i read the uh lifespan book by aunt the david sinclair and got me really interested in um extending healthy life and so on a genetic dna level and so i'm taking resveratrol and uh n m or nad for that uh but it's an experiment i you know it's not really something where you take it you're gonna feel better tomorrow it's really something that's going to help me age in a healthier way because i have such a high risk of cancer um like incredibly high risk of cancer so let's go on a field trip if you guys don't if you're just joining me you don't know that much about me um i'll show you my family history this is uh i don't know how to turn this around so i'm just gonna have to do it this way so this is my dad daddy so he died um of basically end stage copd he was in his 80s he had a great life beautiful man miss him a lot his death was not tragic it was expected so um but he suffered the last 10 years it was pretty rough from his copd and he dragged an oxygen tank around is you know quality of life is pretty poor at the end and that is something i i don't smoke so i am you know hopefully going to avoid that this is jep so jep died when i was nine from leukemia um he had all uh and was one of the first patients at saint jude's which is why st jude's is one of my charities and they kept him alive for a long time i would never have known him had he died when he was diagnosed which was a 95 death rate at the time so he fought cancer he was in remission for about 11 years and then came out and died within a year um and then my brother bob this is bob he passed away in 2015 from end stage liver disease um miss him super good friends with him he is the catalyst for the galveston diet and why i decided to study nutrition and um help you know women get control of menopause this all started with his death and then jude is my third brother and he died in 2020 in july of 2020 um and he died from esophageal end-stage esophageal cancer he fought it for about two years so i have that family history my mother she has six siblings and five cancer five out of six and my dad about half of his siblings with cancer so um i take this stuff very very seriously there's no guarantee i'm not gonna get cancer but i'm not going down without a fight um so uh don't feel sorry for me this is just real stuff that i'm a real person and these are my motivations behind what i do um okay back to the questions let's see are magnesium supplements okay maybe so magnesium's kind of special in that about 50 of us are deficient in magnesium they're not getting enough and the only way to know is if you track your nutrition intake again my favorite tracker chronometer um up here at um dr mary claire um that is really the only way to know and then if you um there is medicinal benefits to taking super physiologic doses of magnesium we use it to induce diarrhea certain forms so there's several formulations of magnesium and it depends on what you're treating if you're correcting a deficit some types are better some types don't have any bioabsorption meaning they're not absorbed in the gut they stay in the gut and they cause diarrhea we use it to induce diarrhea for colonoscopies or colon or colon surgeries when you want to have an empty gut empty colon in case when you're doing colon surgery i mean that's medicinal uses for that then you have other forms like the one i take is magnesium alternate and it's got it crosses the blood-brain barrier the best and it has a very calming effect and so for depression for adhd for um my daughter grinded was grinding her teeth from her 80d meds it helped relax her jaw so it really depends on what you're trying to treat and different formulations will work for that but they don't all work the same so you really need to know what you're doing and why i will be coming out with a blog about this because i get so many questions about the different types of magnesium um oh what is my favorite anti-inflammatory meal i got two so one is uh what i call like the kitchen sink salad so i always have greens in the fridge and i will pull out the box of greens throw them in a bowl i will add my dressing is almost always olive oil lemon juice salt and pepper very simple and then i will fight to put as many colors in the salad as possible i will always have a bean i will always have a nut you know and i will maybe have some kind of leftover protein thrown in there and i'm like putting red green purple so i'm trying to throw tomatoes or cucumbers or peppers or you know different vegetables in to eat the rainbow because the more colors you have on your plate each color represents a different phytochemical which is going to help fight i throw in beans for extra fiber and some dense healthy carbs i throw in nuts for the healthy fats the fiber and the omegas i and that that is kind of one of my goat goats making me hungry so that's what maybe what i'm gonna have for lunch so i always try to keep that stuff on hand so that it's easy to throw that together my second um i'll show you uh my second favorite and i had that for lunch yesterday i'm heading away baby watch out my second favorite is uh what we call mary claire's parfait so if you have no sensitivity to dairy this is a really good option for you or you can find a dairy alternative but um here's bridge let me find here it is so this is my favorite yogurt so i'll take a plain yogurt nothing added there's nothing in this but the only ingredients are milk and yogurt cultures that's it s thermopolis l acidophilus and bifidus okay elebetus so bifidus and then it's full fat nothing added nothing taken out it's just plain okay i have nothing no dairy issues in our house our family can eat dairy i don't drink milk i don't like it but i do use this i like it because this is concentrated protein for me and it has any probiotics okay to it i add a berry i'll always usually have blueberries raspberries strawberries on hand i like berries because again different colors packed with fiber packed with micronutrients and they don't raise your blood sugar that much and they're i love the tartness the sweetness i just love it okay and then on them i add y'all i'll pause first screenshot hem parts why very high in protein remember i'm trying to get 20 to 25 grams of protein for each meal or snack you know and then 10 or 5 to 10 for a snack so this will give me a boost of protein it also has you know manganese and magnesium you know this is a great source of minerals and um for you so i will put the dose which is three tablespoons onto my yogurt of hemp hearts okay great great great source of protein wait i will also add chia seeds so i'll put one tablespoon of chia seeds why because this is a fabulous way to add extra fiber really high in fiber and also vitamins um it also has three grams of protein okay and finally i will add this this is ground flax great source of omegas okay this is um three grams of dietary fiber and rich in omega-3 fatty acids so this is a fabulous way to enjoy an anti-inflammatory meal i'll also throw nuts on top and i have a variety of nuts i try to mix up my nuts every day i have nuts every single day um i make a smoothie out of all that stuff okay good here comes the dietitian um so she says if people don't like the taste of it make a smoothie out of it what else would you add to your smoothie um usually um i have like more fruit like more of like the berries just to mask the taste of the yogurt oh if they don't like the taste of the yogurt yeah well i just don't like the um like super heavy like i can't just pick it up and eat a spoon and you're not talking oh um so what i usually do is i'll put probably like about a fourth of a cup um because i have a lot of trouble getting protein and this is a really good way and also either yeah water or almond milk or any type of milk that you like and do all the ingredients that she just said and also frozen berries probably work best you can put any fruit but like she said the berries um don't raise your blood sugar as much and then um [Music] spinach is another thing i like to add for a little bit of greens um and yeah that's it that's what i usually do for like a snack or breakfast and it's really easy to like pack and drink on the go so yeah i love smoothies too they're great um i'm not great at eating a lot of food so especially like drinking it with the straw can help you get all of those um extra nutrients in so okay uh can you put that i just i need both hands thanks baby uh okay um factor five lighting is hormone replacement therapy okay with that um turns out that transdermal form so so that causative um oral forms of estrogen when you ingest anything okay it has to go through the liver what happens is it gets broken down into its component parts and then absorbed through our colon and small intestine and then the portal vein picks all of that up and takes it through the liver for processing if you and that's where when estrogen hits the liver it will upregulate some of your clotting factors and for people who are prone to blood clots that could increases your risk trans dermal or transmucosal forms when you don't utilize you know the oral route go through fat and go straight into the bloodstream and bypass the liver so you do not have as much or very little i mean the risk for transdermal is dramatically lower than four so in the uk they just don't give oral forms everybody gets transdermal um and you d and the risk of blood clots goes away so just because you have factor five light or have had a history of a blood clot you still may be a candidate for hormone therapy um so yeah as long as you do transdermal okay um i'm going to the questions do i have regular tic-tac videos breaking down some topics you must be new here i have thousands i have so many so um a lot of my tic toc videos also get up regularly uploaded to youtube um and to facebook and to instagram so there is sometimes a little bit easier to find what you're looking for on those different platforms but on tick tock i cover so many topics but again they get lost because there's so many of them i make five six tick tocks a day sometimes um answering questions or just trying to be informational about it um okay i am going to jump off i've had a great time teaching you guys hopefully you all learned something everybody please to keep me relevant double tap the screen to like the video and follow me if you haven't follow me share this video with someone you think it might be helpful for and i will join you again soon all right take care