You're on a GLP-1 and following the advice. But the advice wasn't built for a perimenopausal body.

In this episode I break down exactly why GLP-1 works differently in perimenopause and menopause — and what that means for your results.

Perfect for women in perimenopause or menopause who are on a GLP-1 and wondering why their experience doesn't match what they expected.

00:00 Show Intro

01:09 GLP-1 In Midlife

01:39 Two Women Two Outcomes

02:15 Why Protocols Miss Women

03:17 Quick Quiz Break

04:05 Insulin Sensitivity Shift

05:06 Muscle Loss Risk

06:33 Cortisol Stress Factor

07:53 Hunger Signals Unreliable

08:34 What To Do Instead

10:10 Program Invitation

11:29 Wrap Up And Goodbye

Check out the full show notes at https://cindistickle.com/podcast/ep-142-glp-1-and-perimenopause-why-it-works-differently-in-a-midlife-body

Connect with Cindi

Perimenopause Morning Reset — https://cindistickle.myflodesk.com/nervoussystemorningresetpodcast

Book a Metabolism Consultation — https://cal.com/cindi-stickle/metabolism-consultation

Come hang out in my Facebook Group — https://www.facebook.com/groups/nobsmenopause

You're on a GLP-1, your appetite is down, you're eating less — and your blood sugar is still doing weird things. The crashes. The mood dips. The afternoon fog. The 3am wake-ups.

Isn't the medication supposed to help with this?

It does. But not in the way most women think. In this episode I break down what GLP-1s actually do for blood sugar, what perimenopause does on top of that, and what you need to eat to make it all actually work.

00:00 Podcast Intro

01:10 Today's Topic GLP1 Blood Sugar

01:44 Why Crashes Still Happen

02:08 How GLP1s Work

04:01 Perimenopause Insulin Shifts

05:02 Common Blood Sugar Patterns

06:12 Nutrition Fix Protein Fiber Timing

07:56 Next Episodes And Program

09:06 Host Experience And Coaching

10:17 Wrap Up And Where To Connect

Check out the full show notes at https://cindistickle.com/podcast/ep-141-glp-1-and-blood-sugar-what-perimenopause-women-need-to-know

Connect with Cindi

Perimenopause Morning Reset — https://cindistickle.myflodesk.com/nervoussystemorningresetpodcast

Book a Metabolism Consultation — https://cal.com/cindi-stickle/metabolism-consultation

Come hang out in my Facebook Group — https://www.facebook.com/groups/nobsmenopause

GLP-1 nutrition in perimenopause is one of the most searched topics right now — and most of the advice out there wasn't written for a perimenopausal body. In this episode, you'll learn exactly what to eat to protect your muscle while losing weight on GLP-1s, why eating less without eating strategically backfires in midlife, and the most common nutrition mistakes women make when their appetite drops.

If your hunger is quiet but your body still needs fuel, this episode is for you.

Perfect for: Women in perimenopause or menopause who are using GLP-1s and want their nutrition working with them — not against them.

You can find full show notes and resources here → https://cindistickle.com/

Links mentioned:

• Perimenopause & Menopause Peptide Guide → https://cindistickle.myflodesk.com/menopausepeptideguide
• Hormone-Smart Nutrition Blueprint → https://cindistickle.com/hormone-smart-nutrition-blueprint
• Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

If you're in perimenopause or menopause and feel like weight loss is impossible without giving up everything you love — this episode proves it's not. I cracked the code on postmenopausal weight loss, and I'm sharing the five key elements that made it work.

I'm covering flexible nutrition, hormone balancing, stress management, quality sleep, and smart exercise — and why all five have to work together. This isn't about deprivation. It's about reclaiming your vitality, your confidence, and your body — while still living your life.

Perfect for women over 40 who are ready for an approach that actually works without making them miserable.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-42-menopause-weight-loss-code-5-keys-to-losing-weight-without-giving-up-your-favorite-foods

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're in perimenopause or menopause and trying to get more protein — but relying heavily on red meat — this episode explores the wide range of healthier options available to you.

I'm covering animal-based proteins like poultry, fish, eggs, and dairy, plant-based options like legumes, nuts, seeds, and whole grains, and protein supplements including whey, casein, and plant-based powders. Plus why diversifying your protein matters for your health — especially in midlife.

Perfect for women over 40 who know they need more protein but want to make smarter choices about where it comes from.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-41-menopause-protein-sources-healthier-alternatives-beyond-red-meat

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're in perimenopause or menopause and wondering what working with a nutrition coach could actually do for you — this episode lays out the real results. Not vague promises. Ten specific outcomes my clients experience when they get the right nutritional support.

I'm covering how targeted nutrition coaching improves energy, sleep, brain fog, hot flashes, weight, skin, mood, confidence, and more — and why these changes ripple into every area of your life, from your career to your relationships.

Perfect for women over 40 who are ready for real support but want to know what's actually possible before they take the step.

Mentioned Links:

🌿 TrueScience Collagen → https://cindistickle.lifevantage.com/us-en/shop/truescience-liquid-collagen

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-40-menopause-nutrition-coach-10-ways-the-right-support-changes-everything

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're in perimenopause or menopause and wondering how to balance your macros — protein, carbs, and fats — for your body right now, this episode walks you through a flexible, personalized approach that takes the guesswork out of it.

I'm covering what each macronutrient does and why the ratios matter during menopause, how to tailor your approach for specific health conditions like prediabetes and insulin resistance, and a simple 5-step process for implementing flexible macro nutrition in your real life.

Perfect for women over 40 who want a clear, practical framework for eating — not another rigid meal plan.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-39-menopause-macros-a-personalized-approach-to-nutrition-that-actually-works

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're over 40 and think you're eating enough protein — you're probably not. And it might be the single biggest gap in your nutrition right now.

I'm breaking down what protein actually does in your body — from building and repairing tissue to supporting your immune system, energy, and even how full you feel after meals. Plus why so many women aren't getting enough and simple tips to increase your intake without overcomplicating things.

Perfect for women over 40 who want to understand why protein matters so much right now and how to start getting more of it.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-38-protein-for-women-over-40-why-youre-probably-not-eating-enough

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're over 40 and still afraid of eating fat — this episode explains why your body needs it more than ever. Not all fats are created equal, but the right ones are essential for your energy, your hormones, your brain, and your cells.

I'm covering the five key roles fats play in your body, why they matter for hormone production and nutrient absorption, the difference between healthy and unhealthy fats, and the best sources to focus on — including fatty fish, nuts, seeds, avocados, and olive oil.

Perfect for women over 40 who've been avoiding fat for years and are ready to understand why that might be working against them.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-38-fats-for-women-over-40-why-your-body-needs-them-and-which-ones-to-choose

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're over 40 and terrified of carbs — or you've been cutting them out entirely — this episode explains why that's one of the worst things you can do for your body right now. Carbs aren't the enemy. They're essential.

I'm covering why your brain, muscles, and cells depend on glucose from carbs, how fiber from carb-rich foods supports digestion and cholesterol, why even women managing blood sugar need carbs in the right amounts, and how to choose the right ones for your body.

Perfect for women over 40 who've been on the low-carb train for years and are exhausted, foggy, and wondering if there's a better way. There is.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-36-carbs-for-women-over-40-why-you-need-them-and-should-never-cut-them-out

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you keep hearing about macros but aren't sure what they actually are or why they matter — especially now — this episode breaks it all down in plain language.

I'm covering what macronutrients are, why they're vital to your overall health, how they help prevent chronic illness, and why balancing them matters specifically for women managing diabetes, menopause, and metabolic changes.

Perfect for women over 40 who want to understand the basics before diving deeper into how to eat for their body right now.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-35-macros-for-women-over-40-what-they-are-and-why-they-matter-for-your-health

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're new here — welcome. This episode is my story. Why I became a certified nutritionist, what led me to specialize in menopause, and how 28 years of personal health challenges and formal training shaped the way I help women today.

I'm sharing the health issues that started my journey, the certifications and experience I've built along the way, and why I do this work with the passion I do. Because this isn't just a career for me. It's personal.

Perfect for anyone who wants to know the person behind the podcast — and why I care so much about getting this right for women in midlife.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-34-menopause-business-origin-story-why-i-became-a-nutrition-coach-after-28-years-in-health

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're over 40 and feel like your doctor isn't seeing the full picture — or you've heard about functional medicine but aren't sure what it actually means — this episode breaks down the key differences and how they affect your health.

I'm covering how functional medicine takes a root-cause, whole-person approach versus Western medicine's focus on symptoms and prescriptions, my personal journey of making the switch, and how a nutrition coach can bridge the gap when you feel stuck — even if you can't change doctors.

Perfect for women over 40 who feel like something is missing in their healthcare and want to understand what their options are.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-33-functional-vs-western-medicine-what-women-over-40-need-to-know

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're over 40 and you've started losing words mid-sentence, walking into rooms and forgetting why, or feeling like your brain just isn't working the way it used to — this episode is for you.

I break down why perimenopause brain fog isn't a memory problem or an early sign of dementia, how chronic stress puts your brain in triage mode, and why nothing clears until you address what's actually driving it. You'll learn what's really happening in your body and why regulation — not more supplements or trying harder — is the missing piece.

Perfect for women in perimenopause or menopause who are scared something is seriously wrong with their brain and want real answers.

00:00 Podcast Welcome

01:10 Brain Fog Explained

02:19 Why It Feels Scary

02:33 Quick Quiz Break

03:22 Not Dementia

04:08 Cortisol Stress Loop

05:02 Nervous System Reset

06:10 Regulation First Results

06:55 Group Program Invite

07:54 Final Takeaways

08:33 Outro and Next Steps

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-131-perimenopause-brain-fog-why-youre-losing-words-mid-sentence-and-its-not-dementia

Connect with Cindi

Join the Menopause Reimagined Collective — https://cindistickle.com/the-menopause-reimagined-collective

What's Really Behind Your Menopause Symptoms? Quiz — https://cindistickle.com/quiz

Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

Come hang out in my Facebook Group — https://www.facebook.com/groups/nobsmenopause

If you're in perimenopause or menopause and feel like you know what to eat but can't seem to stick with it — this episode might be the missing piece. Because what's happening between your ears matters just as much as what's on your plate.

I'm covering the key components of a healthy mindset — growth mindset, a positive relationship with food, self-compassion, and intrinsic motivation — and how each one directly impacts whether you succeed or stay stuck in the cycle of starting over.

Perfect for women over 40 who are tired of self-sabotaging and ready to understand why — and what to do about it.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-31-menopause-mindset-how-the-way-you-think-affects-your-nutrition-journey

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're in perimenopause or menopause and every diet plan you've tried has failed — it's not you. It's the plan. Because one-size-fits-all nutrition advice was never designed for your body, your metabolism, your genetics, or your life.

I'm breaking down why generic diets don't work, how individual differences in metabolism, gut health, genetics, lifestyle, and even food preferences all affect what your body needs, and why a personalized approach is the only one that leads to lasting results.

Perfect for women over 40 who are done following plans made for someone else's body and ready for one built for theirs.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-30-menopause-nutrition-plan-why-one-size-fits-all-diets-always-fail

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're over 40 and feel like your metabolism just quit on you — this episode explains what's actually happening inside your body and how to work with it instead of against it.

I'm covering what metabolism really is, what your basal metabolic rate means, what shapes your metabolic rate beyond genetics, evidence-based ways to give your metabolism a boost, how the thermic effect of food works, and why the relationship between weight and metabolism is more nuanced than calories in, calories out.

Perfect for women over 40 who want to understand their metabolism — not just blame it.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-27-metabolism-after-40-6-insights-every-woman-needs-to-know

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

If you're looking for cozy, warm drinks that actually do something good for your body — this episode gives you 10 nutrient-packed options that are as nourishing as they are comforting.

I'm sharing recipes and health benefits for turmeric golden milk, ginger tea, cacao hot chocolate, chai latte, bone broth, matcha latte, herbal teas, apple cider vinegar drinks, beetroot latte, and roasted dandelion root tea. Each one supports your health in a different way — from reducing inflammation to balancing blood sugar to boosting your mood.

Perfect for women over 40 who want to swap sugary drinks for something that actually supports their body.

Mentioned Links:

🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz

📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call

🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com

🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com

Check out the show notes and full resources at https://cindistickle.com/podcast/ep-26-healthy-warm-drinks-10-nutrient-packed-beverages-that-support-your-hormones

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz – https://cindistickle.com/quiz

Book a Menopause Hormone Clarity Call – https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group – https://www.facebook.com/groups/nobsmenopause

As the holiday season approaches, we often anticipate the delicious meals and treats accompanying these festive times. While indulging in our favorite holiday foods is a well-deserved treat, it is also essential to maintain a balanced diet by incorporating nutrient-dense seasonal superfoods.

"Superfood" refers to foods that provide a powerful nutrient punch while delivering a wide range of health benefits. Seasonal superfoods are at their nutritional peak during specific times of the year.

Here are some of the best holiday season seasonal superfoods and how to enjoy them in tasty, health-promoting dishes:

Brussels Sprouts

These little green gems are High in fiber, K, and vitamin C and support healthy digestion, bone health, and immune function.

How to enjoy: Roast Brussels sprouts in the oven with olive oil, salt, and pepper for a simple and delicious side dish. Alternatively, try shredding them raw and combining them with dried cranberries, toasted walnuts, and a tangy Dijon mustard vinaigrette for a festive salad.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, an antioxidant that promotes healthy skin, eyes, and immune function. They also provide fiber, potassium, and vitamin C, making them a holiday superfood staple.

How to enjoy: Bake sweet potatoes in the oven and top with cinnamon and a drizzle of maple syrup for a comforting side dish. For a savory option, dice them and roast them with rosemary, garlic, and a sprinkle of sea salt.

Pomegranates

Pomegranates are a stunning addition to any holiday table and a powerhouse of nutrition. Pomegranate juice is a rich source of polyphenols, which have been linked to heart health and anti-inflammatory effects.

How to enjoy: Sprinkle pomegranate seeds on salads, yogurt, or oatmeal for a burst of color and nutrition. You can also use pomegranate juice as a base for festive cocktails or mocktails.

Cranberries

Cranberries are synonymous with the holiday season, and for good reason. These small, tart berries are rich in vitamin C, fiber, and antioxidants, which may help prevent urinary tract infections and support heart health.

How to enjoy: Make a homemade cranberry sauce with fresh cranberries, orange juice, and a touch of honey to control the sugar content. Add dried cranberries to salads, muffins, or trail mix for a nutritious snack.

Winter Squash

Winter squash, including butternut, acorn, and spaghetti squash, are nutrient-dense and versatile seasonal superfoods. They are rich in fiber, vitamins A and C, potassium, and antioxidants that support overall health.

How to enjoy: Roast your favorite winter squash in the oven and then stuff it with quinoa, nuts, and dried fruits for a satisfying vegetarian main dish. Alternatively, make a creamy squash soup with coconut milk and warming spices like ginger and cinnamon.

Dark Leafy Greens

These dark leafy greens are packed with vitamins A, C, and K and minerals like calcium and iron. They also contain potent antioxidants and anti-inflammatory compounds that help support overall health and immune function.

How to enjoy: Sauté dark leafy greens with garlic and olive oil for a simple yet flavorful side dish. You can add them to soups, stews, or casseroles for a nutrient boost. Combine kale with roasted beets, goat cheese, and toasted pecans for a festive salad, and drizzle with a balsamic vinaigrette.

Citrus Fruits

Oranges, grapefruits, tangerines, and other citrus fruits peak during the holiday season. They are rich in vitamin C, which helps support immune function and collagen production for healthy skin.

How to enjoy: Enjoy citrus fruits as a refreshing snack or dessert. Alternatively, incorporate them into a colorful fruit salad, add their zest to baked goods, or use their juice to create flavorful marinades or salad dressings.

Walnuts

Walnuts are a heart-healthy holiday superfood loaded with omega-3 fatty acids, which have been linked to improved brain function and heart health.

How to enjoy: Add chopped walnuts to your oatmeal, yogurt, or salads for an extra crunch and healthy fats. You can also use them to make a homemade walnut pesto or incorporate them into your favorite holiday baked goods.

By incorporating these seasonal holiday superfoods into your meals and celebrations, you'll treat yourself to delicious and festive flavors and nourish your body with a wealth of nutrients.

Reach out here:

www.cindistickle.com

cindi@cindistickle.com

Camping is a fantastic way to reconnect with nature and take a break from the hustle and bustle of everyday life. But simplicity and ease are key when it comes to mealtime in the great outdoors. That's where one-pot camping meals come into play. These delicious and easy recipes offer various nutritious options to satisfy your hunger without the fuss of multiple pots and pans. Let's dive into some fantastic one-pot camping meal ideas perfect for your next adventure.

Chili

Chili is a classic camping meal because it's hearty and easy to make. Start by browning some ground beef or turkey in a large pot. Add diced onions, peppers, and garlic, and cook until the vegetables are soft. Then add in canned diced tomatoes, beans, tomato sauce, and your favorite chili seasoning. Let everything simmer for about 30 minutes, and you have a satisfying meal that keeps you warm on chilly camping nights.

Vegetable Stew

Vegetable stew is a great one-pot camping meal because it's packed with nutrients and can be customized to your taste. Start by sautéing onions and garlic in a large pot. Add diced potatoes, carrots, celery, and any other vegetables you like. Then add in vegetable broth and bring everything to a boil. Reduce heat and let everything simmer until the vegetables are tender. You can add in canned beans or lentils for some added protein. Season with your favorite herbs and spices, and you have a nutritious meal that will keep you full for hours.

Curry

Curry is a flavorful and satisfying one-pot camping meal that's easy to make. Start by sautéing onions, garlic, and ginger in a large pot. Add in diced chicken or tofu and cook until browned. Then add in diced tomatoes, coconut milk, and your favorite curry seasoning. You can also add vegetables such as bell peppers, sweet potatoes, and green beans. Let everything simmer until the chicken or tofu is cooked through and the vegetables are tender. Serve with rice or naan bread for a filling meal.

Pasta

Pasta is a great camping meal because it's easy to prepare and can be customized to your taste. Start by boiling water in a large pot. Add in your favorite pasta and cook until al dente. Drain the pasta and set it aside. In the same pot, sauté some garlic and diced vegetables such as zucchini, bell peppers, and onions. Add canned diced tomatoes and tomato sauce, and let everything simmer for a few minutes. Add the cooked pasta back into the pot and stir everything together. Top with grated cheese, and enjoy!

Jambalaya

Jambalaya is a flavorful one-pot camping meal that's perfect for spice lovers. Start by cooking sliced andouille sausage in a large pot. Remove the sausage and set it aside. In the same pot, sauté onions, peppers, and garlic until the vegetables are soft. Add in diced tomatoes, chicken broth, and your favorite Cajun seasoning. Add diced chicken and the sausage, and let everything simmer until the chicken is cooked. Then, serve with rice and enjoy the spicy goodness.

One-pot camping meals are a great way to make delicious and nutritious meals with minimal effort. Whether you prefer chili, vegetable stew, curry, pasta, or jambalaya, a one-pot camping meal will satisfy your taste buds. Just remember to pack a large pot, some basic seasonings, and plenty of ingredients, and you'll be ready to whip up some fantastic meals on your next camping trip.

Link to my FREE Guide to Reading Food Labels

Are you ready to discover the HEALING POWER OF NUTRITION and learn more about toxins and your exposure??

Read more about me:

https://linktr.ee/cindistickle

Learn more about activation here:

www.activatedlife.net

Read about the amazing Activation products here:

https://cindistickle.lifevantage.com

Reach out here:

www.cindistickle.com

cindi@cindistickle.com

Grocery shopping may seem like a simple, almost trivial task. Yet, it's an essential part of our lives that demands strategic thinking, budgetary considerations, and time management. Today I want to offer tips and strategies to make your grocery shopping experience efficient, economical, and even enjoyable.

Tip #1: The first step to an efficient grocery shopping routine is planning. Before hitting the store, plan your meals for the week. Create a shopping list based on these meals and ensure it covers all food categories to guarantee a balanced diet. Include proteins, grains, fruits, vegetables, and healthy fats. Use your favorite recipe apps, food blogs, or cookbooks to inspire and help you in meal planning.

Tip #2: Group your shopping list items according to the layout of your preferred store. This will save you time by minimizing back-and-forth movements. For example, if your store has produce at the entrance and proteins at the back, structure your list accordingly.

Tip #3: Set a budget for your weekly grocery shopping. Your budget should be flexible enough to accommodate unexpected deals but stringent enough to prevent unnecessary purchases. To stretch your dollar further, utilize discount cards, coupons, and promotional deals. Consider buying in bulk for non-perishable items or those with a long shelf-life.

Tip #4: While buying cheaper products to save money is tempting, it's essential to remember that cheaper doesn't always mean better. Focus on the quality of the products rather than quantity. Fresh produce, high-quality proteins, and whole grains may cost a bit more but will benefit your health in the long run.

Decide which items are worth buying organic. While organic produce can be healthier due to lower pesticide residues, it can also be more expensive. The Environmental Working Group's (EWG) "Dirty Dozen" and "Clean Fifteen" lists can guide you on which fruits and vegetables have the highest and lowest pesticide residues.

Tip #5: Understanding food labels is essential to grocery shopping. Look beyond the marketing claims on the front of the package. Check the ingredients list and nutrition facts. Avoid products with trans fats, high amounts of added sugars, or unpronounceable ingredients. Remember, ingredients are listed in order of proportion in the product, so the first few ingredients make up most of the product.

Tip #6: Avoid going grocery shopping when you're hungry. Hunger can lead to impulse buys and unhealthy food choices. If you must shop before a meal, consider grabbing a healthy snack first.

Tip #7: Consider the environmental impact of your grocery shopping. Choose locally grown produce when possible, reducing the carbon footprint associated with long-distance shipping. Opt for reusable shopping bags and produce bags to reduce plastic waste.

Tip #8: Online grocery shopping and delivery services have gained immense popularity in this digital age. They offer convenience, especially for those with tight schedules or mobility constraints. However, compare prices as they can vary between physical and online stores.

In conclusion, grocery shopping is not merely a chore but a significant factor influencing our dietary habits, health, and well-being. With planning, budgeting, informed decision-making, and a dash of technology, you can transform this mundane task into an effective and enjoyable routine.

Link for my Guide to Reading Food Labels

Are you ready to discover the HEALING POWER OF NUTRITION and learn more about toxins and your exposure??

Read more about me:

https://linktr.ee/cindistickle

Learn more about activation here:

www.activatedlife.net

Read about the amazing Activation products here:

https://cindistickle.lifevantage.com

Reach out here:

www.cindistickle.com

cindi@cindistickle.com

Today, we're going to talk about eating like a blue zoner.

People in the so-called 'Blue Zones' — a term coined by National Geographic Fellow and journalist Dan Buettner — are renowned for their exceptional longevity and remarkably low rates of chronic diseases. These regions, which include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA), have become the focus of extensive research to unveil the secrets to a long and healthy life.

Unsurprisingly, a significant part of these secrets lies in their dietary habits. Let's explore how to eat like a Blue Zoner.

1. Favor Plant-Based Foods

Blue Zone inhabitants primarily consume plant-based diets rich in vegetables, fruits, whole grains, and legumes. In Okinawa, sweet potatoes comprise a significant part of the diet. In Sardinia and Ikaria, beans, lentils, and chickpeas are staple foods. These foods are high in fiber, antioxidants, and essential nutrients, all contributing to overall health and longevity.

2. Limit Meat Consumption

Most Blue Zoners aren't strictly vegetarian but consume meat sparingly, viewing it more as a celebratory food or a side dish rather than the main focus of their meals. On average, Blue Zone diets incorporate meat—mostly lean, organic, or free-range—only a handful of times per month.

3. Incorporate Healthy Fats

The Blue Zone diets are rich in healthy fats, particularly monounsaturated fats, from sources like olive oil, avocados, and nuts. For instance, the traditional Greek diet, as followed in Ikaria, is rich in olive oil, a vital component of the Mediterranean diet known for its heart-health benefits.

4. Eat a Variety of Fruits and Vegetables

Residents of Blue Zones consume a wide variety of locally grown and seasonal fruits and vegetables. These foods contain different antioxidants and nutrients that boost the immune system and protect against chronic illnesses.

5. Moderate Caloric Intake

Okinawans practice a Confucian teaching called 'Hara Hachi Bu,' which advises eating until you're 80% full. This practice effectively helps control caloric intake and supports a healthy weight.

6. Keep Hydrated with Water and Tea

Blue Zoners mostly drink water, herbal tea, and sometimes coffee. Sardinians and Ikarians also consume moderate amounts of red wine. However, they tend to avoid sugary drinks and limit alcohol intake.

7. Include Fermented Foods

Many Blue Zone diets include fermented foods, like miso and tofu in Okinawa, sourdough bread in Sardinia, and yogurt in Ikaria. These foods are rich in probiotics that promote a healthy gut microbiome, linked to everything from improved digestion to better immune function and mental health.

8. Keep Portions in Check

Not only do Blue Zoners eat wholesome foods, but they also pay attention to portion sizes. Instead of large plates, smaller plates and bowls are standard, which naturally limits portion sizes and helps prevent overeating.

The secrets of the Blue Zone diets aren't really secrets at all. They boil down to principles many of us know but find hard to practice: eat more plants, limit meat and processed foods, stay hydrated, and keep an eye on portion sizes. By adopting these principles and combining them with regular physical activity, strong social connections, and a sense of purpose—all common characteristics of Blue Zone inhabitants—you, too, can embrace the path to a longer, healthier life.

Link to my FREE Guide to Reading Food Labels

Connect with Cindi What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Our bodies are like well-orchestrated symphonies, with hormones playing the role of conductors, ensuring that every system works in harmony. Hormones are essential chemical messengers that regulate various bodily functions, impacting our mood, metabolism, reproductive health, and much more. However, when this delicate balance is disrupted, it can lead to a cascade of health issues. In this episode, we will explore the fascinating link between hormonal imbalance and chronic illnesses, shedding light on how it can be the underlying root cause of many health problems.

Link to my FREE Guide to Reading Food Lables

Understanding Hormonal Imbalance:

Before diving into the connection with chronic illnesses, let's first understand what hormonal imbalance entails. Hormonal imbalance occurs when the production, secretion, or function of hormones deviates from the body's optimal levels. This can arise due to various factors, such as age, stress, genetics, diet, lifestyle choices, and environmental factors.

Key Hormones Involved:

Insulin

Thyroid Hormones

Cortisol

Sex Hormones (Estrogen, Progesterone, Testosterone)

The Connection with Chronic Illnesses:

Hormones serve as messengers, influencing the function of various organs and systems. When hormonal balance is disturbed, it can lead to a chain reaction of dysregulation in the body. Chronic illnesses may arise due to hormonal imbalances in the following ways:

Inflammation

Metabolic Disorders

Reproductive Health

Mental Health

Immune System Dysfunction

Managing Hormonal Imbalance:

Addressing hormonal imbalances is crucial for managing and preventing chronic illnesses. Here are some strategies:

Healthy Diet

Physical Activity

Stress Management

Sleep Quality

Medical Intervention

Hormonal imbalance is more than just a fleeting issue; it can be the hidden culprit behind many chronic illnesses. Understanding the interplay between hormones and overall health is essential for maintaining well-being. Adopting a holistic approach that addresses lifestyle, diet, and stress is the first step to restore harmony to our hormonal symphony and pave the way for better health and longevity. **However, nutrition can only do so much if your body is being bombarded by toxins.

So let's look at the link between toxic exposure and hormonal imbalance as the root cause of chronic illnesses….

We live in a world where our bodies are constantly exposed to various toxins and chemicals in our environment, food, and everyday products. Over time, these toxic exposures can disrupt the delicate balance of our hormonal system, leading to hormonal imbalances. In this episode, we will explore how toxic exposure can be a significant contributor to hormonal imbalance, ultimately serving as a root cause of chronic illnesses.

Understanding Toxic Exposure:

Toxic exposure refers to the contact or ingestion of harmful substances that can negatively impact our health. These toxins can include heavy metals, pesticides, air pollutants, endocrine disruptors, and various synthetic chemicals found in everyday items like plastics, cleaning products, and cosmetics. While our bodies have natural detoxification mechanisms, excessive exposure can overwhelm these processes, leading to the accumulation of toxins in our tissues.

The Endocrine System and Hormonal Imbalance:

The endocrine system is a complex network of glands that produce and secrete hormones, which act as chemical messengers, regulating various physiological processes. Hormones play a vital role in growth, metabolism, reproduction, immune function, and more. Even minuscule shifts in hormone levels can have profound effects on our health.

Toxic exposure can disrupt the endocrine system through a phenomenon known as endocrine disruption. Some toxic substances mimic hormones, while others interfere with hormone production, signaling, or metabolism. This disruption can lead to hormonal imbalances, affecting multiple systems in the body.

Toxic Exposure and Chronic Illnesses:

1. Thyroid Disorders

2. Reproductive Issues

3. Metabolic Syndrome and Diabetes

4. Cancer

5. Neurological Disorders

6. Autoimmune Disorders

Minimizing Toxic Exposure:

Reducing toxic exposure is vital for maintaining hormonal balance and preventing chronic illnesses. Here are some strategies to consider:

1. Eat Organic

2. Use Natural Cleaning Products

3. Avoid Plastics

4. Filter Your Water

5. Mindful Product Choices

6. Improve Indoor Air Quality

Connect with Cindi What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

This episode is for anyone who wants to learn some practical ways to eat well for less. Healthy foods don't have to be out of reach or cost an outrageous amount of money. There are ways to eat well on any budget, and I will dive into that today.

This topic is very important to me as a Nutrition Coach (and as health coach). Often I see people taking an "all or nothing" approach to wellness, and it's important to me to help others flip that mindset. A healthy lifestyle is born through a string of simple, healthy habits -- and those are the habits we make each and every day.

The food we put on our plates day in and day out shape us, and no matter what your budget is, there are options available that will benefit you. I can't wait to dive in and share some strategies and tips to help you eat well for less!

The strategies are:

1. Planning your meals
2. Low-cost produce
3. Batch cooking
4. Freezer stash
5. Your App toolkit

Here is the list of low-cost, long lasting produce.

The grocery list apps I mentioned:

1. Our Groceries
2. Anylist
3. Mealtime

The meal prep apps (with printable grocery lists):

1. eMeals
2. PlateJoy
3. Yummly

The pantry stock app:

1. Pantry Check

The grocery deals app:

1. Flipp

Link to FREE Guide to Reading Food Labels

Connect with Cindi What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Nine weeks in on my GLP-1 journey and I have real data to share. 10.8 pounds lost, zero side effects, blood glucose continuing to drop — and I'm still on the lowest dose intentionally. Here's what's actually working, what most women aren't being told before they start, and why I'm not just using this tool — I'm advocating for it.

In this episode, I share my honest 8-week update including what microdosing really means, why the dose most doctors push toward may work against you in menopause, why blood glucose matters more than most women realize, and why using medical support strategically isn't cheating — it's informed.

Perfect for women in perimenopause or menopause who are curious about GLP-1s but want real information without the shame or the hype.

00:00 Podcast Mission

01:10 GLP One Journey Update

02:31 Week Eight Results

03:54 Microdosing Explained

05:15 Quick Quiz Break

06:04 Muscle Loss Concerns

08:03 Blood Sugar Benefits

09:45 Tool Not a Fix

11:15 Doctor Gaps and Stigma

15:04 Resources and Wrap Up

17:16 Final Outro

Mentioned in this episode: Perimenopause & Menopause Peptide Guide → https://cindistickle.myflodesk.com/menopausepeptideguide

Join the Menopause Reimagined Collective (MRC) - starts March 10th → https://cindistickle.com/the-menopause-reimagined-collective

For full show notes and other resources mentioned in this episode, visit https://cindistickle.com/podcast/ep-130-glp-1-and-menopause-8-weeks-in-whats-actually-working-and-why-im-advocating-for-this-tool

Connect with Cindi: What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Link to my FREE Guide Reading Food Labels

Don't be fooled by "BPA-free" on packaging. There are still chemicals but with a different name.

According to NAHES data, people who consumed 1 canned food item in the past day had 24% higher concentrations of BPA in the urine compared with those that did not eat canned foods. Eatng 2 or more canned foods resulted in 54% higher concentrations.

(NAHES-National Health & Nutrition Examination Survey)

Canned foods, a staple in most pantries can be a significant source of exposure to the endocrine disrupting chemical BPA, as well as its replacements (replacements such as bisphenol-s or bisphenol-f, which are just as toxic).

A 2016 study found that eating canned soup resulted in 229% higher concentrations of metabolites of BPA in urine, compared to those who didn't eat canned foods.

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Toxins in plastics can be very deceiving.

Phthalates are endocrine distrupting chemicals. They can exhibit both estrogenic and androgenic activity in humans, which means that female (estrogenic) and male (androgenic) characteristics that should be developing correctly are not. This also causes developmental issues in children and fertility problems in adults.

PET/PETE (Polyehtylene Terephthalate) - most common type of plastic and leaches phthalates.

PVC - (Polyvinyl Chloride) - most toxic of plastics. It's nickname is "the poison plastic". It is hard and rigid, so phthalates, lead cadmium & tin are added to add flexibility (shower curtains, garden hoses, food bottles, cling wraps).

HDPE & LDPE - two of the least toxic plastics. Used in milk jugs and plastic grocery bags.

Polystyrene (Styrofoam) - leaches styrene into foods that come in contact with it. Chemicals leached can be increased when heated or when fat is near (fatty food).

#7 is a catch-all category for all other types of plastics. Polycarbonate plastics contain BPA (bisphenol-a).

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Do you really know how many chemcials you are exposed to on a DAILY BASIS??

In this episode, I talk about the number of chemicals in use in the entire world, and how those dangerous exposure levels are really created (high-dose vs low-dose).

This is just a small overview of the chemicals that bombard us every single day.

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Supplementation is really harming you Activation vs Supplementation In order for your body to absorb the nutrients from the cleanest of foods that you eat, you have to prepare your gut and your cells to be able to absorb those nutrients. Supplementation WON'T do that, ACTIVATION IS THE ONLY WAY!! The only benefit from supplementation is that the benefit is in the bottle. What you take is the benefit, it's not helping your body create its' own antioxidants. It's just overloading your body with things that could actually hurt you in high doses. Activation TURNS ON your DNA, and the benefit is created by your body. Your body can CREATE ITS OWN ANTIOXIDANTS. Supplementation DOES NOT DO THIS. Let me know if you are ready to ACTIVATE YOUR HEALTH!!

Learn more about activation here:

www.activatedlife.net

Read about the amazing products here:

https://cindistickle.lifevantage.com

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Activate your wellness with Cindi Stickle, host of Activated Wellness with Cindi, on a journey of activating our collagen levels.

Cindi explains why we need collagen in our bodies to improve our skin, nails, hair, muscles, joints, and gut health, and dives into the differences between liquid and powdered collagen. Cindi suggests LifeVantage TrueScience Liquid Collagen, which is made up of 5000mg of hydrolyzed marine peptides, 10 types of collagen, and antioxidants such as blueberry and Acerola berry.

It has a high bioavailability, making it easier to digest and aiding in collagen production. It has been reported to improve collagen density, reduces skin roughness and wrinkles, increases blood catalase levels and boosts skin elasticity. With testimonials to prove its effect, Cindi invites listeners to learn more about activation and how it can help people lead a healthier lifestyle. Tune in, subscribe, and follow Cindi on Instagram and her blog for updates!

Timestamps

[00:00:01]

[00:05:25] Benefits of using True Science Liquid Collagen

[00:10:29] How to Use Activation and Biohacking to Improve Health.

Episode Links

cindistickle.lifevantage.com

Quotes

[00:05:36] "These collagen peptides provide amino acids to support collagen density, skin elasticity, and skin moisture for youthful appearance."

[00:03:37] "It is made by TrueScience Lifevantage. Lifevantage is the only activation company out there in the world. There are now 8 US patents on our products over 30 peer reviewed studies showing that our products go to the cellular level and actually start repairing them and more or less reversing their aging back to years ago."

[00:05:46] "It contains 10 types of collagen, not just 1 or 2, like most of the collagen on the market."

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Eating healthy doesn't have to be expensive. In this episode, I give you some examples of inexpensive, healthy food. There is no reason eating healthy has to break the bank!

If you would like the handout that goes with this episode, click here to download it.

Thanks!

Cindi

www.cindistickle.com

Read more about me:

https://linktr.ee/cindistickle

Learn more about activation here:

www.activatedlife.net

Read about the amazing Activation products here:

https://cindistickle.lifevantage.com

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

I go over 5 steps to help you create your own meal planning system. I've attached the meal planner template I created, and a link to my private facebook group.

Meal planner

My private facebook group

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

www.cindistickle.com

But only will you save food by reducing waste, but you will also save money! Especially right now with the price of everything going up….

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Learn how stress affects your health and immune system

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

In this episode, I show you how you can successfully start meal planning. This was a 5-day series I did in my Facebook group.

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Doing everything "right" but your body won't budge? I spent 10 months strength training, tracking macros, and using BHRT — and lost only 7 pounds. Here's what I was missing (and what I wish I'd done 15 years earlier in perimenopause).

In this episode, I share my personal story of struggling with weight loss in postmenopause despite having all the certifications and doing everything by the book. I break down why nervous system regulation is the missing piece most women skip, what hidden stressors keep your body stuck, and why starting in perimenopause (not waiting until menopause) makes all the difference.

Perfect for women in perimenopause or menopause who feel like they're doing everything right but still aren't seeing results.

00:00 Welcome to It's Not Just Menopause (Show Mission + What You'll Learn)

01:10 Cindi's 57th Birthday Mirror Moment: "Why Isn't This Working?"

03:11 10 Months of "Doing Everything Right" (Macros, Lifting, HRT) — Still Stuck

05:14 Quick Break: Free Quiz to Find What's Driving Your Symptoms

06:03 The Missing Piece Clicks: Stress, Cortisol & a Nervous System in Overdrive

08:12 What Changed Everything: Protein Before Coffee + Nervous System Calming + Training Less

10:10 Adding a GLP-1 Peptide: Metabolic Syndrome, CGM Data & Early Results

12:36 The Lesson That Stings: What I Wish I'd Done in Perimenopause

14:42 Perimenopause Action Plan: Strength, Protein, Sleep, Blood Sugar & Stop Ignoring Symptoms

16:54 Why I'm Sharing This: Don't Wait Until You're Desperate

18:43 Next Steps: Workshop Waitlist + Menopause Reimagined Collective Invite

20:11 Final Takeaway & Outro: Your Body Isn't Broken

Mentioned in this episode:

Join the Menopause Reimagined Collective (MRC) - starts March 10th → https://cindistickle.com/the-menopause-reimagined-collective

For full show notes and other resources mentioned in this episode, visit https://cindistickle.com/podcast/ep-129-menopause-weight-gain-i-did-everything-right-and-only-lost-7-pounds-heres-what-i-was-missing

Connect with Cindi:

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

I give you tips on how to space out buying things at the grocery store, like dog food, cleaning supplies. Things that you don't buy weekly but eat away at your shopping budget.

Here is the link to the tower garden: http://cindistickle.towergarden.com

Here is the link to the countertop garden: https://amzn.to/2CdegCP

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

In this episode, I give you some tips about how meal prepping saves you time, stress, and keeps you eating healthy.

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

In this episode, I talk about what is meal planning and how easy it really is.

Here is the link to the meal planner I created.

Here is the link to my FREE 7-day meal plan.

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

The toxin I mention is Bacillus thuringiensis. It ruptures the stomach of bugs that eat that crop.

If you have any questions about GMO's, please reach out.

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

In this episode, I walk you through what to look for when reading food nutrition labels. Here is the link to get the handout I created and mentioned in this episode.

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

I go over the difference between clean eating and healthy eating

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Welcome!!

In this 1st real episode, I introduce myself and share my background with you. How did I end up as nutritionist and clean eating coach?

Connect with Cindi

What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz

Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call

Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

If you're over 40 and feel like you're doing everything "right" but your body isn't cooperating anymore, start here. This episode will help you understand why.

I break down why perimenopause and menopause symptoms aren't a willpower problem, how your body's tolerance for stress and pressure changes in midlife, and why "trying harder" can backfire.

You'll also learn my simple 3-phase approach, Regulate, Rebuild, Reinforce, so you can stop guessing and start in the right place.

Perfect for women in perimenopause or menopause dealing with fatigue, brain fog, stubborn weight changes, sleep issues, cravings, or that constant on-edge feeling who want a clear starting point that actually makes sense.

Check out the show notes and full resources at https://cindistickle.com/podcast

Connect with Cindi What's Really Behind Your Menopause Symptoms? Quiz - https://cindistickle.com/quiz Book a Menopause Hormone Clarity call - https://calendly.com/cindistickle/menopause-hormone-clarity-call Come hang out in my Facebook Group - https://www.facebook.com/groups/nobsmenopause

Welcome to It's Not Just Menopause Podcast!!

Doing everything "right" but still exhausted, foggy, gaining weight, and relying on coffee just to function?

Welcome to It's Not JUST Menopause, the podcast for women over 40 who are done being told their labs are normal and handed another prescription instead of real answers.

I'm Cindi Stickle, Functional Nutrition Practitioner and Certified Menopause Specialist. And I'm here to tell you: you're not crazy, you're not broken, and you're definitely not alone.

Here's what I want you to remember, it's not just menopause. It's your whole system stuck in survival mode. Your metabolism, your stress response, your hormones, they're all connected. And when one thing's off, everything feels off.

Each week, you'll hear the real story about what's driving your symptoms, weight gain, fatigue, brain fog, hormone chaos, and what actually fixes it. No fad diets. No magic pills. Just proven strategies that help your body feel safe, supported, and like yourself again.

If you're ready to stop guessing and start understanding your body, hit subscribe and let's do this.

New episodes every week. No BS. Just real solutions for real women in midlife.

www.cindistickle.com

Exhausted one day, wired the next. Brain fog one morning, perfectly clear the next. Snapping at everyone, then fine. If your perimenopause symptoms feel completely random and unpredictable, this episode will change how you see what's happening in your body.

I'm breaking down the hidden pattern behind symptoms that feel chaotic — and answering "can menopause cause nervous system dysregulation?" that most doctors never mention. You'll learn why exhaustion, mood swings, brain fog, and weight gain aren't separate problems, what your body is actually doing when it's stuck in survival mode, and why hormone balance and metabolism after 40 won't improve until you address the real driver.

Perfect for women over 40 in perimenopause who are tired of feeling like their body is working against them.

Mentioned in This Episode: Free Workshop: It's Not Just Hormones™! Why Nothing's Working in Perimenopause February 17th (yes there is a replay) Register at: https://cindistickle.com/its-not-just-hormones-workshop

00:00 Introduction to the Podcast

01:10 Common Perimenopause Symptoms

02:04 Understanding the Root Cause

05:08 The Role of the Nervous System

10:25 Why Doctors Miss the Signs

16:11 Steps to Regulate Your Nervous System

23:16 Invitation to the Free Workshop

24:50 Conclusion and Final Thoughts

Check out the show notes and full resources at: https://cindistickle.com/podcast/ep-128-why-your-perimenopause-symptoms-feel-random-but-actually-arent

Connect with Cindi: What's Really Behind Your Menopause Symptoms? Quiz — https://cindistickle.com/quiz Book a Metabolism Consultation: https://calendly.com/cindistickle/metabolism-consultation Come hang out in my Facebook Group — https://www.facebook.com/groups/nobsmenopause

Why does your body fight every perimenopause solution you try? In this episode, I'm breaking down the one missing step that makes everything else fail — and what to do about it.

If you've tried supplements, HRT, diet changes, and workouts but nothing is sticking, the approaches aren't wrong — they're just skipping the foundation. Nervous system regulation must come first, before hormones or metabolism can respond.

I'll walk you through why most perimenopause plans fail, what nervous system regulation actually looks like in practice, and how to finally get your body responding again without more effort or restriction.

For full show notes and other resources mentioned in this episode, visit https://cindistickle.com/podcast/ep-127-the-one-thing-every-perimenopause-plan-should-start-with-but-doesnt

Mentioned in This Episode: FREE Workshop: "It's Not Just Hormones" – Learn the three shifts you need to make right now to feel like yourself again. https://cindistickle.com/its-not-just-hormones-workshop

Why does your body fight every perimenopause solution you try? In this episode, I'm breaking down the one missing step that makes everything else fail — and what to do about it.

If you're eating "clean" and tracking everything but your symptoms are getting worse, you're not failing — the advice is. Restriction triggers your body's threat response, making your metabolism slow down and your hormones more chaotic.

I'll walk you through why eating "right" backfires in perimenopause, what your body actually needs (nourishment, not restriction), and how to eat in a way that supports hormones and metabolism instead of fighting them.

For full show notes and other resources mentioned in this episode, visit https://cindistickle.com/podcast/ep-126-when-eating-right-makes-perimenopause-symptoms-worse

Mentioned in This Episode: FREE Workshop: "It's Not Just Hormones" – Learn the three shifts you need to make right now to feel like yourself again. https://cindistickle.com/its-not-just-hormones-workshop

Why does your body fight every perimenopause solution you try? In this episode, I'm breaking down the one missing step that makes everything else fail — and what to do about it.

If you can't function without coffee in the morning, the problem isn't coffee itself — it's that you're using it to replace what your body actually needs. When you're already running on fumes, caffeine just digs the hole deeper.

I'll walk you through the coffee-cortisol trap, why caffeine keeps you exhausted instead of energized, and the Coffee → Calm Swap that supports your adrenals before stimulants hit your system.

00:00 Introduction to the Podcast

01:10 Today's Topic: Coffee and Energy

02:16 The Coffee-Cortisol Trap

03:58 Breaking the Cycle: Practical Tips

05:55 Client Success Story

06:36 Upcoming Workshop Details

07:22 Conclusion and Final Thoughts

For full show notes and other resources mentioned in this episode, visit https://cindistickle.com/podcast/ep-125-the-coffee-cortisol-trap-why-caffeine-keeps-you-exhausted

Mentioned in This Episode: FREE Workshop: "It's Not Just Hormones" – Learn the three shifts you need to make right now to feel like yourself again. https://cindistickle.com/its-not-just-hormones-workshop

Why does your body fight every perimenopause solution you try? In this episode, I'm breaking down the one missing step that makes everything else fail — and what to do about it.

If you've been snapping at people you love or shutting down completely, you're not broken. When your nervous system is overwhelmed, you become reactive instead of resilient. Mood swings aren't moral failings — they're stress signals.

I'll walk you through the biology of mood swings, why blood sugar instability equals emotional instability, and the Pause + Breathe Reset that shifts you out of fight-or-flight in under a minute.

For full show notes and other resources mentioned in this episode, visit https://cindistickle.com/podcast/ep-124-why-youre-snapping-at-everyone-and-its-not-just-hormones

Mentioned in This Episode: FREE Workshop: "It's Not Just Hormones" – Learn the three shifts you need to make right now to feel like yourself again. https://cindistickle.com/its-not-just-hormones-workshop