The Thriving Metabolism: Weight Loss Beyond Diets with Louise Digby is the podcast where nutrition, education, science, metabolism, and hormones meet. Weight loss is so much more than the mere calculation of calories in V calories out. What's always ignored are the internal factors that influence an individual's capacity to burn calories. Join BANT registered nutritional therapist and weight loss expert Louise Digby as we explore the nuances around metabolic health, hormones, gut health, and more in the context of weight loss.
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Losing weight in your 40s can be tough, especially with all the changes your body goes through, like shifts in metabolism. But in one of my most downloaded episodes, we tackle these challenges head-on. We dive deep into how to manage those changes and, more importantly, how to address the underlying imbalances through smart diet and lifestyle adjustments.
Topics discussed:
Understanding Weight Loss After 40
How weight loss strategies harm metabolism, leading to further weight gain
The Role of Sex Hormones in Weight Management
Ways to balance hormones through food and lifestyle
How sex hormones play a crucial role in weight management
Hormonal shifts as women move into their 40s, starting around age 35
The Importance of Balancing Hormones
How the amount of exercise is dependent on the individual's life stage, goals, and any underlying health issues like thyroid problems or stress.
Scaling back on cardio in favor of low-impact exercises like swimming, walking, yoga, or Pilates and incorporating more strength training.
https://www.louisedigbynutrition.com
Do Hormones Supplement Work
Season 1 · Episode 79
Tuesday, August 27, 2024 • Duration 16:08
In this popular episode, we explore the crucial practice of really tuning into your body and why a personalised approach is key—even when it comes to supplements. We’ll also explore the big question: Do supplements really work? Let’s break it all down together!
Challenges Faced by Women Over 35
The difficulty women over 35 face in losing weight, especially those close to menopause.
Hormonal changes and muscle loss in women lead to decreased metabolism, making it harder to lose weight through calorie restriction.
Factors Influencing Weight Loss
Importance of Personalised Nutritional Therapy
Practise listening to your body's signals when trying new dietary or supplement regimens.
The benefits of green tea include reducing inflammation and supporting hormonal and metabolic health.
https://www.louisedigbynutrition.com
Lifestyle Tips for a Sharper Mind During Menopause
Season 1 · Episode 70
Tuesday, June 25, 2024 • Duration 33:46
Are you approaching menopause and noticing changes in your memory and concentration?
Do you wonder if hormonal shifts are affecting your brain health?
Are you seeking evidence-based strategies to keep your mind sharp during this transition?
Find answers in this episode.
Joining me is Emma Bardwell, a Registered Nutritionist who specialises in menopause nutrition. She shares her expertise on the fascinating connection between menopause and brain health, shedding light on how hormonal changes impact cognitive function.
We explore the causes of brain fog and discuss possible solutions, including hormone replacement therapy (HRT) and practical, science-backed tips for supporting brain health during menopause and beyond.
Whether you're experiencing menopause or looking to protect your cognitive well-being proactively, this episode offers valuable insights and actionable advice from a leading expert in the field.
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Ready to learn more about taking a holistic and sustainable approach to weight loss?
00:39 - How Emma Bardwell found her passion in nutrition and menopause education
03:00 - What's really happening in your brain during menopause?
What Is Endometriosis: Signs, Symptoms, and Treatment
Season 1 · Episode 69
Tuesday, June 18, 2024 • Duration 32:07
When living with a chronic illness like endometriosis, just making it through each day can feel like a battle.
The crippling cramps, heavy and often painful periods, and constant fatigue can wear down even the strongest.
If you're tired of chasing treatments with minimal relief, this episode offers a much-needed pause and a spark of hope.
I sat down with The Chronic Illness Coach Alex Morris, who understands chronic illness quite well after an endometriosis diagnosis at 18 derailed her young adult life. In this episode, Alex busts common endometriosis myths, shares frustrations with limited management options like birth control and surgery, and provides hopeful insights on achieving your goals despite being diagnosed with a chronic health condition.
Discover how to become your own health advocate and unlock the path to a happier, pain-free life.
Ready to learn more about taking a holistic and sustainable approach to weight loss?
00:00 - Episode start 00:31 - How Alex’s chronic illness diagnosis at 18 led to her current work 02:39 - The root causes of endometriosis 05:36 - Frustrations with traditional treatment options 06:44 - Why Alex strongly speaks out against contraceptive pills 10:48 - Importance of being an advocate for your own health 11:38 - Why is endometriosis difficult to diagnose? 14:02 - The confusing nature of endometriosis symptoms 15:09 - Debunking misconceptions about this chronic health condition 18:07 - Strategies for staying motivated and positive while managing endometriosis23:39 - Possibility of putting endometriosis into remission 26:05 - Setting realistic goals with relapses and setbacks 29:42 - How to connect with Alex online
How to Get Glowing, Radiant, Rosacea-Free Skin in Your 40s
Season 1 · Episode 68
Tuesday, June 11, 2024 • Duration 40:57
Are you noticing some unwelcome changes in your skin as you move through your 40s?
Maybe you're dealing with dryness, dullness, or even adult acne and rosacea flare-ups.
It's no secret that our skin can face unique challenges as we age, sometimes leaving us feeling frustrated and self-conscious.
But what if there was a way to nourish your skin from within and revitalise your glow through diet and targeted supplementation?
We've got a treat for you today!
Louise Digby sits down with Alice Mackintosh, a Registered Nutritional Therapist and founder of Equi, to discuss the specific nutritional needs and skin concerns we face in our 40s and beyond. Alice dives into hot topics like collagen, managing rosacea through diet, the impact of hormones on our ageing skin, and how to ensure you're getting all the nutrients you need, even if you follow a plant-based lifestyle.
If you want to reclaim your radiant glow confidently, you won't want to miss this episode!
Ready to learn more about taking a holistic and sustainable approach to weight loss?
00:00 - Episode start 00:31 - Get to know Alice, the nutritionist bringing together diet and skin health 05:37 - The underrated link between your diet and complexion 11:21 - An honest look at collagen supplements and its benefits 16:08 - Daily habits that could be prematurely ageing your skin19:02 - A nutrient to prioritise during pregnancy and breastfeeding20:13 - Why most people should take omega-3 supplements21:14 - Are plant-based diets missing this key for a dewy glow?22:10 - Why you need to consume fats for plump, hydrated skin26:20 - An unexpected food source packed with skin-perfecting nutrients28:06 - Exploring nutrition strategies for managing rosacea34:35 - Why gut healing requires a strategic, phased approach35:43 - A simple eating habit that improves nutrient absorption 38:47 - How to follow Alice for more skincare and nutrition advice
The Science-Backed Guide to Building Muscle and Losing Fat After 40
Season 1 · Episode 67
Tuesday, June 4, 2024 • Duration 43:56
Feeling overwhelmed by conflicting diet advice and unsure how to lose fat in a healthy way that works for you? Maybe you're interested in strength training but worried about getting too bulky or struggling to find time for it in your already jam-packed schedule. Join me as I chat with Philip Pape, a high-performance nutrition coach and "Physique Engineer," who champions a smarter, not harder, approach to fitness. Together, we'll explore the importance of muscle and protein for women over 40 who want to achieve sustainable fat loss. We'll also discuss how much protein you really need, bust some myths around strength training, and share valuable tips on fitting proper exercise and nutrition into your busy life. If you want to build a strong, confident physique even after perimenopause or menopause, don’t miss this episode!
Ready to learn more about taking a holistic and sustainable approach to weight loss?
00:00 - Episode start 01:36 - Philip's journey into nutrition and muscle-building 03:44 - Why maintaining muscle mass is important for women after 40 05:00 - Is it possible to build muscle during perimenopause and postmenopause? 06:47 - The benefits of strength training beyond just managing body weight 06:54 - What happens when we ignore preserving muscle mass early on? 08:16 - Addressing a listener's question on hormonal imbalances and hip pain 11:23 - Why hormonal changes are often not the problem 13:51 - The truth about the myth that strength training makes women bulkier 18:07 - The ideal strength training for fat loss and muscle maintenance22:33 - Why do women who go on fad diets end up regaining weight and gaining more fat?24:23 - The role of protein in building muscle and losing fat28:21 - Two key macronutrients that promote satiety and support gut health29:56 - Time-saving tips for strength training and protein intake33:59 - Dealing with injury proneness and joint pain during strength training37:09 - Philip’s advice on eating carbs
Could Your Gut Be the Key to Better Vaginal Health?
Season 1 · Episode 66
Tuesday, May 28, 2024 • Duration 21:30
The world of women's health is rife with concerns, from vaginal issues like thrush and yeast infection to conditions such as IBS, acid reflux, and abdominal pain.
But what if these seemingly separate problems share a surprising link?
Science has uncovered a fascinating connection between gut health and vaginal well-being, particularly related to pH levels. In this episode, we explore the gut microbiota, its impact on vaginal health, and the importance of maintaining optimal pH.
We'll also discuss practical steps you can take to support both your gut and vagina, empowering you to feel your best inside and out.
Ready to learn more about taking a holistic and sustainable approach to weight loss?
02:53 - Introduction to the gut microbiota and its role in digestive and overall health
03:36 - The importance of vaginal pH and the vaginal microbiome
04:26 - How gut health impacts the vaginal microbiome and pH
06:51 - Scientific evidence of the gut-vagina axis
08:23 - Signs and symptoms of gut imbalance and potential vaginal issues
10:22 - The need for a holistic approach to address gut and vaginal health
11:11 - Lifestyle factors affecting gut and vaginal health
12:56 - How gut dysbiosis impacts vaginal pH and creates an environment for infections
What Conventional Medicine Gets Wrong About Cholesterol and Heart Health
Season 1 · Episode 65
Tuesday, May 21, 2024 • Duration 43:09
Once we reach a certain age, we're told to avoid cholesterol because it's bad for our heart. Blood tests measure our "good" and "bad" cholesterol, and if levels are high, we’re prescribed statins to lower them.
But what if this conventional wisdom is outdated? Emerging research paints a different, more nuanced picture of cholesterol and its impact on heart health.
In this episode, we’re going to challenge everything you thought you knew about cholesterol. Dr. Jonny Bowden, a leading expert in nutrition and healthy ageing, joins me to discuss the latest scientific insights, debunk common myths, and explore a holistic approach to heart health that goes beyond medication.Discover how to enhance your cardiovascular health, slow the ageing process, and take control of your well-being with evidence-based strategies.
Ready to learn more about taking a holistic and sustainable approach to weight loss?
00:00 - Episode start 01:34 - Get to know Dr. Jonny Bowden and why he got into functional medicine 06:06 - Why the conventional view on high cholesterol may be incomplete 07:20 - How cholesterol is neither good nor bad 10:28 - The type of cholesterol test to demand from your doctor 13:02 - What is cholesterol in the first place, and why do we need it? 15:25 - Other factors affecting heart health besides cholesterol levels 17:41 - Why prescribing statin medications must be individualised 20:44 - Is eating cholesterol really bad for you?22:56 - The relationship between menopause and card vascular health24:33 - Focusing on eating real, unprocessed foods for overall health25:55 - How to spot "healthy" processed food traps and avoid being duped28:45 - The importance of sleep and consuming enough protein for weight management and hormonal balance31:31 - The massive heart health factor most people completely miss37:05 - Secrets from the Blue Zones—regions in the world with the highest longevity41:07 - How to dive deeper into Dr. Bowden's work
Developing a Positive Mindset for Real Weight Loss Results
Season 1 · Episode 64
Tuesday, May 14, 2024 • Duration 46:42
Do you find yourself becoming discouraged when physical progress feels agonisingly slow?
Are you exhausted by the endless debate around what, when, and how much to eat?
If the mental fatigue stemming from overthinking your diet has become overwhelming, you'll want to hear this episode.
Join host Louise Digby as she sits down with Dr. Carol Perlman, a psychologist, health coach, and mom of two. With her expertise in maximising productivity for self-care, Dr. Perlman shares invaluable strategies for nurturing your mental well-being throughout your weight loss journey.
Tune in for a discussion packed with actionable takeaways that will help you lose weight and keep it off!
Ready to learn more about taking a holistic and sustainable approach to weight loss?
00:00 - Episode start 01:21 - Importance of working on mental wellness during a weight loss journey 06:09 - Finding deeper motivation beyond numbers and making the process enjoyable 09:34 - Signs that someone needs to focus on their mental wellness 12:19 - Using cognitive behavioural therapy techniques to counter negative thoughts 15:40 - Strategies like gratitude and focusing on actions over outcomes 17:14 - Overcoming obstacles with creative thinking and consistency 18:20 - Becoming more mindful about eating through good time management 25:09 - Planning meals and having shortcuts for busy weeks29:16 - Dealing with lack of support at home during weight loss efforts33:27 - Protecting your mindset when your partner is unsupportive and finding supportive communities38:53 - The value of relying on professionals like dietitians and coaches for knowledge41:15 - Making the weight loss journey easier by focusing on building habits44:32 - How to connect with Dr. Carol Perlman for more information45:29 - What's coming up next
Why Weight Loss Suddenly Gets HARDER After 40
Season 1 · Episode 63
Tuesday, May 7, 2024 • Duration 16:40
Are you feeling like your weight loss journey has hit a massive roadblock after you turned 40?
You've tried every diet under the sun and hit the gym regularly, but the scale just won't budge, or worse, it keeps creeping up. It's frustrating and disheartening, isn't it?
If this rings true, you're not alone. Countless women find that the weight loss strategies that worked like a charm in their 20s and 30s suddenly fall flat once they hit their 40s.
In this episode, Louise Digby will explain why weight is so stubborn after 40, dismantling the myth that calories alone hold the answer. You'll understand the physiological shifts and critical factors at play for weight management in your 40s.
By the time you finish listening, you'll be armed with a whole new perspective and a toolkit of practical strategies tailored specifically to your needs at this stage of life.
Ready to learn more about taking a holistic and sustainable approach to weight loss?
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