Florida Beach Fitness Metabolic Fitness Talk

Delivered on 16/3/25

10am AWST

These answers are based on queries or answers from the attendees surveys

Survey No1: LM age 50-59

Hormonal Management: Review dosage and regime, i.e progesterone, testosterone and estrogen doses. Consider other causes of symptoms.
Appetite Control and Energy: perimenopause is a hard time for women, balancing hormones can be a challenge too, but to address cravings and energy, consider intermittent fasting, address gut by keeping a symptoms diary with elimination, some women find that ruling out diary products and gluten can be a good start, hydrate well.
Exercise Plan: 1-2 sessions a week is good, but also add exercise into your daily activities. For perimenopause and menopause, a balanced exercise routine should include moderate aerobic activity (150 minutes weekly), strength training (2-3 times a week), and flexibility exercises like yoga. HIIT can be beneficial but should be done cautiously. Mind-body exercises help manage stress and improve mental well-being. Adjust intensity as needed for overall health.
Fitness Consistency: Since she is unsure about the kind of support that would help her stay consistent, it could be valuable to provide motivation tools or habit-forming strategies to help her integrate fitness into her routine. For example, setting small, attainable fitness goals or creating a support group.
Addressing Hormonal Symptoms: As hormonal symptoms are disruptive to quality of life and relationships, it may be helpful to explore options for optimising the symptoms and other possible causes of the symptoms

Survey 2:

G.A 9\(40-49)

Hormonal Management: Since you're considering HRT but are not currently on it, I recommend consulting with a healthcare professional to discuss whether it could help with your perimenopausal symptoms and slow metabolism. It could potentially improve both hormonal balance and metabolism, making it easier to maintain your weight.
Exercise Routine: Since you’re already working out 3-5 times a week, focus on incorporating a mix of strength training and moderate aerobic exercise. Strength training will help reduce fat percentage, and adding activities like yoga or Pilates will improve flexibility and stress management, especially since hormonal fluctuations can affect both.
Here's the updated version with the low carbohydrate diet added:
Dietary Adjustments: It's important to review your diet to ensure it aligns with your metabolism and fitness goals. A balanced diet rich in fiber, protein, and healthy fats can support fat loss and metabolism. I can imagine you're focusing on whole, nutrient-dense foods rather than processed ones. Aim for a low-carbohydrate diet instead of focusing on calorie counting, as it can help regulate insulin and support fat loss. Be aware that excess protein is either converted to fat or excreted as urea, so aim for a balanced protein intake.
Intermittent Fasting and Exercise: Intermittent fasting is an effective way to access stored fat more quickly. You can fast and maintain muscle mass (e.g., 16/8 fasting schedule), exercise in a fasted state, and consume 20g of protein within 1-2 hours of exercising. This ensures you have an adequate amino acid pool for the day. MCT oil is also beneficial for preserving muscle mass during fasting periods.
Primary Goal Focus: It's crucial to decide on your primary goal—whether it's weight loss or muscle gain. If weight loss is your goal, focus on that for the first 3-6 months. During this time, maintain low-to-moderate intensity exercise and incorporate longer fasts (such as 17, 24, or 36-hour fasts). MCT oil can help support muscle preservation during these extended fasts.
Once you've achieved your weight loss goal (or after 3-6 months), shift focus to muscle gain. At this stage, adjust your fasting approach to gentler fasting schedules (e.g., 16/8) and increase muscle-building exercises, such as strength training.
This version incorporates the focus on a low-carbohydrate diet instead of calorie counting. Let me know if you'd like any further modifications!
Consistency and Motivation: To stay consistent, set achievable goals that align with your fitness and metabolic health. You might also benefit from having a fitness buddy or checking in with a coach regularly to stay accountable. Make sure to track your progress and make any necessary adjustments.
Support and Resources: Since you’re interested in having me speak at your workplace please have a chat with your HR to organise a wellness day

Survey 3: M. B (40-49)

1. Support for perimenopausal health issues: Since you're dealing with perimenopause, slow metabolism, cravings, and appetite control, I recommend reviewing your current diet and exercise routine. A balanced, low-carb diet rich in fiber, protein, and healthy fats can support fat loss and metabolism. Combining this with intermittent fasting, particularly the longer fasts will help your body access stored fat more efficiently. You may also benefit from incorporating MCT oil to support muscle preservation while fasting. If cravings and appetite control are challenging, consider mindful eating techniques to help manage emotional eating. Also addressing gut bacteria by initially cutting out sugar and carbs can be useful. Carbs are converted to glucose. a 30 day reset can help.

2. Resources to help with energy and motivation: You’re already doing 3-5 workouts a week, so aim to include strength training or low-impact exercises like walking or yoga to support your metabolism. For motivation, I will be offering fitness resources like easy meal prep ideas, as well as podcasts that address hormonal balance, energy, and nutrition for perimenopausal women. You can check out my Instagram Lives for additional insights on these topics.

3. Interest in topics for live sessions and educational content: Based on your interest in insulin resistance, mood swings, low energy, and the impact of hysterectomy on perimenopause, I’ll cover these in my upcoming Instagram Live sessions. I also plan to discuss weight loss during perimenopause/menopause and how these challenges affect your body’s metabolic health. Make sure to tune in every morning at 7 AM (AWST) for these helpful discussions.

4. Custom Menopause Slogan T-shirt: I see that you’re interested in the "Estrogen Matters" slogan, which is a powerful statement. I’ll make sure to keep you informed about any Menopause Matters T-shirt options and other related merchandise. This is a great way to spread awareness and express support for menopause health!

5. Interest in a Book on Menopause: Since you're interested in my book topic "Menopause Superwoman", I’ll be sure to include more content that empowers women to embrace their menopause journey. I’ll focus on building resilience, energy, and mental clarity throughout menopause, so you can feel strong, confident, and in control as you navigate this stage of life.

6. Personalized follow-up: I’m excited to offer you resources, podcasts, and tools that will guide you through these stages, keeping you motivated and consistent in your fitness and metabolic health journey. You can always reach out if you’d like more specific advice or if you’d like me to speak at your workplace for deeper insights into metabolic health and fitness during menopause. Please give your HR my email address ino@purity.health. My team will make it happen!

Survey 4:

J.M 40-49

HRT Consideration:Since you’re considering HRT, it may be a beneficial option to address your perimenopausal symptoms. I would suggest speaking with a healthcare provider who specializes in hormonal management to see if HRT is right for you, especially considering that HRT can help with symptoms like fatigue, cravings, and slow metabolism.
Intermittent Fasting & Metabolism:It’s great that you’re already practicing intermittent fasting regularly. Given your challenges with slow metabolism and fat loss, you might want to tailor your fasting schedule around fast loss. I recommend a longer fasts, e.g daily 16/8, 17,7 with OMAD twice a week and once a month go for a 36hrs fast. Pairing that with MCT oil during fasted workouts can help with muscle preservation and fat loss. Toned muscles are better fat burners, so keep strength training at this time, keep cardio low to moderate to keep cortisol low.
Exercise and Weight Loss:As a powerlifter training 3-5 times a week, it’s possible that your body’s metabolism needs to be adjusted to support both muscle gain and fat loss. Consider reducing your training intensity or switching to low-to-moderate intensity exercises during periods of fat loss focus. If fat loss is the goal, you can use your strength training to support muscle mass, but prioritize fat-burning methods such as walking, cardio, or gentle HIIT.
Sleep Issues:I see that sleep is a major issue for you. Since you’ve mentioned it’s ruining your life, HRT can help, progesterone at night, which has been shown to help with sleep quality.
Menopause Resources:I’m glad to hear that you’re interested in a Menopause T-shirt with the slogan “Estrogen Matters”. I’ll keep you updated on that and how it can help raise awareness. Also, regarding the book topic on “Menopause Superwoman”, I will certainly be covering information that supports mental clarity, energy, and overall resilience, which I think you’ll find empowering.
Support for Fitness and Metabolic Health:For your fitness and metabolic health goals, I would recommend focusing on goal-setting and consistently monitoring your macronutrient intake. Lower-carb diets are a great option during perimenopause to help manage your insulin levels and reduce cravings. Disscuss safety of HRT with a person who understands all available options
Instagram Sessions and Topics:Since you’re interested in sleep and insulin resistance, i have covered these topics in the previous lives, check on the captions on the video. Tune in at 7 AM AWST to hear more!

I hope this helps you in navigating your perimenopause and fitness goals. Feel free to reach out if you need more specific guidance on any of the areas mentioned.

Survey 5: K. O (50-59)

Age Group:You’re in the 50–59 age group, which is a common phase for experiencing menopausal changes that affect metabolism, weight loss, and overall health.
Hormone Replacement Therapy (HRT):Since you're not on HRT and not interested, it’s important to explore alternative ways to manage symptoms like hot flashes, mood swings, and fatigue, potentially through lifestyle changes, dietary adjustments, or non-hormonal therapies.
Intermittent Fasting:You’ve mentioned not being interested in intermittent fasting. However, fasting can be a useful tool for weight loss and metabolism. If you decide to revisit it later, I can provide more information on gentle fasting methods.
Biggest Challenges with Weight and Metabolism:Your challenges include menopause, slow metabolism, and lack of energy/motivation. These are common in perimenopause and menopause. To tackle them, focus on high-protein, nutrient-dense meals, exercise consistency, and stress management strategies. Mindful eating and meal planning can also help with cravings and appetite control.
Exercise:You engage in 3–5 structured workouts per week, which is excellent for maintaining muscle mass and boosting metabolism. However, incorporating strength training and low-impact cardio exercises can help increase muscle mass and reduce body fat, improving confidence.
Hormonal Symptoms:Since you experience frequent hormonal symptoms, it's important to address them by focusing on stress management, sleep quality, and exercise. If needed, non-hormonal options like mindfulness techniques can help reduce anxiety and mood swings.
Struggle with Fitness/Body Composition:You mentioned confidence as your biggest struggle. Improving confidence often requires focusing on small achievable goals and celebrating your progress. Additionally, body-positive thinking and consistent results from your workouts will help boost confidence over time.
Support for Consistency:You’re seeking guidance on how to stay consistent with your fitness and metabolic health. I recommend setting clear, realistic goals, keeping a fitness journal, and tracking your progress. This can help you stay on track and celebrate your success.
Menopause Slogan T-shirt: "Menopause Matters"
Instagram Sessions:You’ve expressed interest in topics like hot flashes and anxiety. I’ll be sure to cover these during my Instagram sessions at 7 AM AWST to help you better manage your symptoms.
Book Topic:Your interest in the book "Menopause Manifesto; Own the Change, Master Your Health" is noted. The book would address empowerment, self-care, and strategies to embrace the changes during menopause, which may be helpful to your journey.

Let me know if you'd like more personalized recommendations or any further help!

Survey 6: AP >60

Age Group:You’re in the 60+ age group, a phase when maintaining metabolism and weight management can become more challenging, especially with hormonal changes that often occur after menopause.
Hormone Replacement Therapy (HRT):Since you’re not interested in HRT, there are alternative ways to manage menopause-related symptoms, such as lifestyle changes, dietary modifications, and non-hormonal treatments like mindfulness or herbal supplements for symptom relief.
Intermittent Fasting:You practice intermittent fasting occasionally. While fasting can help with weight management and metabolism, if you are considering doing it more regularly, it’s important to ensure it suits your primary focus and health status.
Biggest Challenges with Weight and Metabolism:Your challenges include slow metabolism, menopause, cravings, appetite control, and lack of energy/motivation. Intermittent fasting is great for energy and cravings. Consider how you break your fast and consider varying the cadence of your fasting.
Struggles with Exercise:You mentioned you rarely or never engage in structured exercise and don’t enjoy it. I recommend finding activities that you might enjoy, such as walking, gentle yoga, or swimming, which can be easier on the joints and still provide significant health benefits. Even 20-30 minutes a few times a week can help boost metabolism and improve energy levels.
Hormonal Symptoms:Since you experience frequent hormonal symptoms that disrupt your life, it may be helpful to explore non-hormonal treatments such as mindfulness, relaxation techniques, or supplements to manage hot flashes and mood swings. These options can complement other lifestyle changes. If these do not work, discuss hormones with a health professional who can explore all your options, concerns and goals.
Struggle with Fitness/Body Composition:You mentioned not enjoying exercise. This is common for many people. It’s important to focus on activities that bring joy and relaxation rather than seeing them as a chore. Gentle stretching, tai chi, or even light walking could help build the routine gradually.
Interest in Dr. Purity Speaking at Your Workplace:You’re interested in more information about having me speak at your workplace about metabolic health, menopause, and fitness. I’d be happy to provide resources and discuss potential topics that suit your workplace environment and employees. Please give your HR my email, info@purity.heath my team will make it happen.
Support to Stay Consistent:You mentioned that a guarantee that it works would help you stay consistent. While results can vary from person to person, I recommend focusing on small, achievable steps and measuring your progress regularly. It’s also helpful to create a support system, whether that’s through friends, family, or online communities.
Menopause Slogan T-Shirt:I’ve noted your interest in the "Menopause Matters" slogan
Instagram Session Topics:You’re interested in learning more about appropriate treatment for hot flushes and weight gain after HER2-positive breast cancer. These topics will be addressed in future sessions to help you navigate these challenges.
Book Topic:Your interest in my book "The Menopause Manifesto; Health, Hormones & Happiness" is noted. The book would cover empowerment, health strategies, and managing hormonal transitions for optimal health and happiness during menopause.

If the HER2-positive breast cancer is ER-negative (estrogen receptor-negative), it means that the cancer cells do not rely on estrogen to grow. This is an important distinction, as ER-negative cancers are not driven by estrogen or progesterone, unlike ER-positive cancers, which are hormone-sensitive.

Since HER2-positive, ER-negative breast cancers do not rely on estrogen or progesterone for growth, Hormone Replacement Therapy (HRT) may be considered less risky in this context. However, there are still several important factors to consider:

1. HER2 and Hormone Receptor Status:

HER2-positive, ER-negative cancers are driven primarily by the overexpression of the HER2 protein, not by hormones. These cancers do not respond to hormonal treatments such as tamoxifen or aromatase inhibitors, which are commonly used for hormone receptor-positive cancers.
Since estrogen is not a driver in ER-negative cancer, the concern about HRT fueling cancer growth is less significant compared to ER-positive cancers.

2. HRT and HER2:

Even though HER2-positive, ER-negative cancers are not hormone-driven, there is still some caution regarding HRT use. This is because HER2-positive cancers can be more aggressive, and certain types of hormonal therapy (especially estrogen) could still potentially influence the tumor environment in ways that might not be fully understood.
Some studies have suggested that in HER2-positive cancers, even in the absence of estrogen receptors, estrogen could contribute to tumor progression through indirect mechanisms, which may require careful monitoring.

3. Alternative Therapies:

For women with HER2-positive, ER-negative cancer who are experiencing menopause symptoms, non-hormonal treatments for symptom management are generally preferred. These may include medications like SSRIs or SNRIs for mood swings and hot flashes, gabapentin for hot flashes, and vaginal moisturizers for dryness.
If HRT is considered, it should be done with caution and close monitoring by a healthcare team familiar with the patient's cancer history and overall health.

4. Consultation with Oncologist:

The decision to use HRT after HER2-positive, ER-negative breast cancer should be made in collaboration with an oncologist. The oncologist will assess the individual's overall risk factors, the specifics of their cancer treatment history, and the potential benefits and risks of HRT.

In summary, while ER-negative, HER2-positive breast cancer reduces the concern about estrogen-driven cancer growth, there are still risks associated with HRT that should be carefully weighed. A discussion with an oncologist and menopause specialist is essential before considering HRT for menopausal symptom relief.

Survey 7: J.C < 30

Thank you for the information. Here are responses to the points:

Age Group (Less than 30): Given your age, you are at a great stage to begin making health and fitness changes that can set you up for long-term well-being.
Hormone Replacement Therapy (HRT) (No, not interested): Since you are not interested in HRT, there are plenty of other strategies we can focus on, including diet, exercise, and intermittent fasting (IF).
Intermittent Fasting (No, but interested in trying): Starting with intermittent fasting (IF) can be a great way to manage cravings and appetite control. I recommend starting slow with the 16/8 method, which is considered a gentle fast, where you fast for 16 hours and eat within an 8-hour window. Over time, you can gradually increase your fasting windows to fit your goals.
Challenges in Maintaining Healthy Weight and Metabolism (Cravings and appetite control): Cravings and appetite control can be managed with intermittent fasting and dietary adjustments. Start with 16/8 IF, which can help reduce hunger and stabilize blood sugar levels, making it easier to manage cravings.
Exercise Frequency (3-5 times a week): Regular exercise is fantastic for maintaining a healthy weight and metabolism. To complement your exercise routine, we can focus on a low-carb diet and use IF to optimize fat loss without sacrificing muscle mass.
Hormonal Symptoms (Occasionally disruptive): Hormonal balance plays a key role in managing energy and weight, and intermittent fasting can support this balance. It may also help in stabilizing hormones like insulin, which impacts cravings and metabolism.
Struggles with Fitness/Body Composition (Loving my body after having a baby): It’s common to feel disconnected from your body after childbirth, but with consistent effort in exercise and mindful nutrition, you can regain confidence. IF, combined with a focus on protein intake (not excess), low carb, mostly plants, and strength-building exercises, will help improve muscle tone and fat loss.
Interest in Dr. Purity Speaking at Workplace: I'd be happy to speak with your HR department about a wellness talk on metabolic health, fitness, and menopause. Please have them email me at info@purity.health, and my team will arrange the details.
Support to Stay Consistent (Having a coach): A coach can be a great motivator. I would suggest working with a coach who understands intermittent fasting and body composition goals. You may also find it helpful to set small, realistic goals as part of your fitness journey to ensure you stay on track.
Custom Menopause Slogan T-shirt: I love the slogan "Women’s Health Matters."
Book Topic Interest (Menopause Goddess; Health Hormone Happiness): I’m glad you’re interested in topics surrounding menopause. "Health Hormones & Happiness" is a great focus for empowering women to take control of their health and well-being, and I'd be happy to include insights on hormone balance and its impact on overall happiness.

If you’re ready to start with intermittent fasting, I’d recommend gradually increasing your fasting duration and starting with 16/8 as a gentle fast. Then, once you feel comfortable, aim for OMAD twice a week and 36-hour fasts once a month until you reach your goals. Let me know how I can assist you further!

Survey 8: CV: 40-49

Age Group: Since you’re in the 40–49 age group, it’s likely you are transitioning into perimenopause, a time when many women begin to experience hormonal changes and associated symptoms.
HRT Consideration: Since you're considering Hormone Replacement Therapy (HRT), discussing body-identical HRT with a doctor who understands the management options, risks, and benefits will be incredibly useful. Body-identical HRT can help with the symptoms of perimenopause, such as lack of sleep, mood swings, and other hormonal imbalances. A healthcare professional will help you understand what works best for your body and guide you in monitoring its effects.
Intermittent Fasting: Since you practice intermittent fasting occasionally, I would recommend starting slow with a 16/8 fasting window (16 hours fasting, 8-hour eating window) as the shortest fast. As you become more accustomed, you can build up to OMAD (One Meal A Day) twice a week and a 36-hour fast once a month to help with weight management and metabolism.
Biggest Challenges: With perimenopause affecting your metabolism, one thing to consider is managing stress, sleep, and cravings. Intermittent fasting could help, as well as focusing on a low-carb diet with mindful eating to support better energy and appetite control. Avoiding snacking and keeping protein in moderation can help preserve muscle mass while you work toward your fitness goals.
Exercise: It’s great that you're engaging in structured exercise 3–5 times a week. To support your goals and boost metabolism, try including a mix of strength training, low-impact exercise like walking, and stretching to help with sleep and hormonal balance.
Sleep Hygiene: Since sleep is a common struggle in perimenopause, HRT can work very well for sleep.
Hormone Support: It seems that hormone support is something you’re interested in. It’s vital to tailor your treatment to your individual needs, particularly given your challenges with sleep and metabolism.
Topics of Interest: It’s great that you're interested in sleep hygiene, which is crucial for women in perimenopause. Tune in to my daily Instagram lives 7am AWST for more on these suggested topics.
Book Topic: “Menopause Superwoman” is an excellent topic! It resonates with women seeking to feel empowered during their transition through perimenopause and menopause.

If you have more questions or want to discuss how to approach any of the suggestions, don’t hesitate to reach out.

Survey 9: CR: 40-49

Age Group: You're in the 40-49 range, and if you're considering Hormone Replacement Therapy (HRT), it’s essential to discuss it with a doctor who understands all your options, benefits, and risks. Since you're in perimenopause and dealing with hormonal symptoms, HRT can be very effective in managing those. Body-identical progesterone, for example, is known to be beneficial for improving sleep.
Intermittent Fasting: Since you practice intermittent fasting occasionally, I suggest you start with the 16/8 method as the "soft fast." It’s a gentler introduction to fasting and can be very helpful in managing your metabolism and appetite. Over time, you can gradually work up to more extended fasting, like OMAD (one meal a day) twice a week or a 36-hour fast once a month, depending on your fitness goals and how your body adapts.
HRT and Sleep: Since you're considering HRT, it’s crucial to have a discussion with a healthcare professional who can assess your needs. Body-identical progesterone is particularly beneficial for improving sleep during perimenopause. For women under 61, especially within 10 years of menopause, the benefits of HRT, even with synthetic hormones, are thought to outweigh the risks. It's important to have a tailored approach based on your specific symptoms and health needs.
Dietary Adjustments: Aim for a balanced diet rich in fiber, protein, and healthy fats to support metabolism and fitness goals. Focus on whole, nutrient-dense foods, avoiding processed foods. Remember the phrase “Eat food, mostly plants, not too much.” Avoid excessive protein, as it can be converted to fat or excreted as urea. Eating the right kinds of foods will support both fat loss and overall health.
Exercise: Since you engage in structured exercise 3-5 times a week, it’s crucial to continue with a balanced workout routine. Depending on your goal (weight loss or muscle gain), you can adjust your exercise intensity and incorporate a mix of cardio and strength training. Strength training will help with muscle preservation, especially as you go through perimenopause.
Hormonal Support: Since hormones play a key role in your metabolism, energy levels, and fitness, consider discussing HRT with your doctor to address hormonal imbalances that may be contributing to your symptoms, including poor sleep, fatigue, and weight loss struggles. Personalized HRT, especially body-identical progesterone, may offer the support you need.
General Advice: To improve your metabolism and stay consistent with your fitness goals, focus on a diet with whole, nutrient-dense foods, intermittent fasting (starting with 16/8), and incorporating regular exercise. Make sure your HRT regimen is reviewed regularly with your doctor to ensure it’s tailored to your needs, especially for sleep and energy levels.
Custom Menopause T-Shirt: "Menopause Matters"
Instagram Live Sessions: As part of your health journey, Dr. Purity offers live Instagram sessions every morning at 7 AM (AWST). Since you mentioned mood and anxiety as topics of interest, you may find these sessions on women’s health, hormones, and metabolism particularly helpful. Dr. Purity regularly covers mood and anxiety, which can be crucial during perimenopause.
Book Topic: The topic "Menopause Superwoman" aligns with your desire to better understand menopause and how to navigate its challenges effectively.

Survey 10: Kc 40-49

1. Age Group: 40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.As part of my advice, discussing HRT with a doctor who understands all your options, benefits, and risks will be useful. For women within 10 years of menopause (<61), body-identical HRT, especially progesterone, is beneficial for managing sleep and other symptoms, with the benefits far outweighing the risks. Exploring HRT might be a good step in managing perimenopausal symptoms.

3. Do you practice intermittent fasting?No, not interested.Intermittent fasting (16/8) is a gentle fast that I always recommend as the starting point for most individuals. It's an excellent way to regulate metabolism, manage cravings, and help with fat loss. But, if you're not currently interested, we can explore other options that work for you.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, cravings, and appetite control.Given your challenges, I suggest focusing on dietary adjustments to address cravings and help with metabolism. Since you’re finding it difficult to stay away from carbs, I recommend eating foods, mostly plants, not too much (as Michael Pollan suggests). Opt for fiber-rich vegetables, lean proteins, and healthy fats to stabilize your blood sugar and reduce carb cravings. I also suggest aiming for complex carbs like sweet potatoes and quinoa instead of refined carbs, which cause spikes in blood sugar. Mindful eating can help reduce the need to snack between meals. With your perimenopause stage, a balanced, low-carb diet can help with your metabolic health and cravings. Intermittent fasting (16/8) could also be helpful for reducing appetite and stabilizing energy levels, and it's a gentle way to start optimizing your health. Gradually increase as you get metabolically flexible.

5. How often do you engage in structured exercise?Rarely or never. To address motivation and get you started, I would suggest low-impact exercise initially. Start small and aim for 2-3 sessions per week. Since you dislike exercise, focusing on activities that you enjoy will help make it more sustainable, like walking or yoga. Gradually, we can work towards incorporating more strength training, which will boost your metabolism and help with weight management. The goal is to make exercise a consistent part of your routine without feeling overwhelmed.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently. As you experience frequent hormonal symptoms, consider discussing your symptoms with a healthcare provider who understands your options. As mentioned, body-identical progesterone may be beneficial for improving sleep and managing mood swings. Other natural options, including lifestyle adjustments, could also support symptom relief.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Motivation. I hate exercise.I recommend starting with small, achievable fitness goals to boost your motivation. Strength training combined with low-to-moderate intensity exercise will help improve your body composition. You don't need to rush into a complex gym routine. Start with something manageable, like a short walk or yoga, and gradually increase intensity as you feel more comfortable.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.Not a problem! If you change your mind or need more information about menopause and metabolic health, feel free to reach out.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Help to stay motivated to lose some weight. Different healthy food ideas or help with existing daily food intake to see if things need changing.Motivation can be a challenge, but I recommend focusing on small goals to keep you on track. Guidance on meal planning that fits within your lifestyle could help you stay on track, and I’d be happy to provide some ideas for healthy meals. Also, tracking your progress, whether it’s weight or fitness goals, will help you stay motivated.

10. Would you be interested in a custom menopause slogan T-shirt?Yes, "Menopause Matters."Great choice! Menopause does matter, and wearing a T-shirt with that slogan can be a great conversation starter and reminder that we need to prioritize our health during this stage.

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Goddess; Health, Hormones & Happiness.I’m thrilled that you’re interested in this topic! A book about understanding menopause and how to manage it with a holistic approach would be an empowering resource for women navigating this stage.

Survey 11: CD 50-59

1. Age Group: 50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Considering HRT could be very helpful in managing symptoms of perimenopause, especially since you’re experiencing hormonal fluctuations. I recommend discussing your options with a doctor who understands the benefits and risks, particularly considering body-identical progesterone for sleep and other symptoms. If you’re within 10 years of menopause (<61), the benefits of HRT are thought to outweigh the risks.

3. Do you practice intermittent fasting?Occasionally.Intermittent fasting can be really effective for managing appetite control and cravings, especially when you’re in perimenopause. I recommend starting with 16/8 as a gentle way to get into fasting. You can gradually increase the fasting window as you get more comfortable. This routine has been shown to support metabolic health and help with weight management.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, cravings and appetite control, lack of energy/motivation.For managing cravings and appetite control, I suggest focusing on a whole, nutrient-dense diet. Michael Pollan’s advice—“Eat food, mostly plants, not too much”—is a great guideline. Include fiber-rich vegetables, lean proteins, and healthy fats to help manage your appetite and stabilize blood sugar. Additionally, intermittent fasting (16/8) can help reduce the urge for constant snacking and improve metabolism.

5. Specify challenges in maintaining a healthy weight and metabolismEating disorder & cravings.Managing cravings and an eating disorder can be challenging. A possible solution is incorporating mindful eating practices, which help you become more aware of when you are truly hungry versus eating out of habit. Intermittent fasting (16/8) may help you reduce the frequency of eating and curb the cycle of cravings. Additionally, working with a therapist to address the emotional aspects of eating may complement your nutritional changes.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.It’s great that you’re already engaging in regular exercise. Since you’re already active, I’d recommend focusing on strength training as part of your routine to build muscle and support metabolism. Combine that with low-to-moderate aerobic activity to enhance overall fitness and energy levels. If motivation is low, setting small, achievable fitness goals can help you stay on track and build momentum.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently. As you’re experiencing frequent hormonal symptoms, I recommend discussing your options with a healthcare professional who understands the benefits of HRT, especially body-identical progesterone. This can help manage symptoms like sleep disturbances, mood swings, and anxiety. You can also explore mindfulness, meditation, and lifestyle adjustments to complement hormonal management.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?Motivation & lack of energy.Since motivation and energy are key struggles for you, I suggest focusing on small, attainable goals in both fitness and nutrition. Start with gentle exercise and gradually increase intensity as you feel more comfortable. If you’re new to fasting, start with 16/8 to regulate appetite and help manage cravings. Creating a consistent routine with intermittent fasting and exercise will be the key to long-term success.

9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I’d like more information.Feel free to reach out to my team at info@purity.health for more details about how I can speak at your workplace. We can discuss how to tailor the session to address metabolic health, menopause, and fitness in a way that fits your workplace’s needs.

10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Advice on diet & exercise.I recommend focusing on dietary adjustments like reducing processed sugars, eating a balanced, nutrient-dense diet, and incorporating 16/8 intermittent fasting to stabilize your appetite and improve metabolism. Strength training should be prioritized to build muscle and support weight loss. Focus on consistency rather than intensity in the early stages, and gradually build up to more challenging routines as you gain strength and motivation.

11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Superwoman.Great choice! Wearing a Menopause Superwoman T-shirt is a wonderful way to embrace your journey through menopause with confidence and empowerment.

12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Superwoman.This book will be a powerful resource to help you understand menopause, optimize health, and embrace the strength within.

Survey 12: PC 40-49

1. Age Group: 40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but not interested. It’s understandable that you may be hesitant about HRT. If you’re experiencing symptoms of perimenopause such as low energy and mood changes, discussing body-identical progesterone with a healthcare provider could be helpful. HRT can be very beneficial, especially for women under 10 years from menopause (<61), as it helps with sleep and mood regulation. Consulting a doctor who understands your needs is essential to ensure you make the best decision.

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting can be very beneficial, especially for managing cravings and stabilizing metabolism. Since you're new to it, I recommend starting with 16/8 (a "soft fast"), where you fast for 16 hours and eat within an 8-hour window. As you become metabolically fitter, you can vary the cadence of your fasting to suit your goals, gradually increasing the fasting window if desired. This helps you adjust to your body’s needs over time and supports energy and fat loss.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, lack of energy/motivation, slow metabolism.During perimenopause, many women experience slower metabolism and low energy. To address this, focus on a whole-food, nutrient-dense diet with fiber-rich vegetables, lean proteins, and healthy fats. This helps stabilize blood sugar, curb cravings, and regulate appetite. Incorporating intermittent fasting (16/8) can help with appetite control and metabolism, along with exercise consistency to support energy levels and recovery.

5. Specify challenges in maintaining a healthy weight and metabolismLow energy, sore muscles, and slow recovery. Digestive issues and food aversions.Your challenges with low energy and slow recovery are common during perimenopause. To address this, I suggest starting with low-impact strength training to build muscle, which helps with metabolism and recovery. If digestive issues and food aversions are interfering with your diet, consider focusing on easily digestible, nutrient-dense foods, and avoid foods that cause discomfort. MCT oil can help maintain muscle mass during fasting, especially if you try fasting to reduce inflammation and support digestion.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week. It’s great that you are already engaging in regular exercise. Since you’re experiencing slow recovery, mixing up your exercise routine to include strength training and low-impact activities (like walking or swimming) may help. Also, consider adding recovery days with gentle stretching or yoga to reduce soreness and improve flexibility. Focus on consistency in your routine to build stamina and energy.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal fluctuations during perimenopause can significantly impact mood, energy, and relationships. A combination of lifestyle changes, mindfulness, and HRT may be helpful in balancing these symptoms. Body-identical progesterone, for instance, is especially helpful for managing sleep disturbances and mood swings. Exploring these options with a knowledgeable doctor will help you make an informed decision based on your specific symptoms.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?Energy lacking, slow recovery, anxiety, low mood, no motivation, no results.Low energy and recovery are common struggles. My advice is to start with small, realistic goals for fitness and gradually increase intensity. Strength training should be a key focus, as it helps build muscle and boost metabolism. Don’t worry about intensity at first—consistency is key. Also, mindfulness and managing anxiety through breathing exercises or meditation may help improve mood and motivation, giving you the focus to stay on track.

9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I’d like more information.If you’d like more information about having me speak at your workplace, feel free to share my email with your HR team: info@purity.health. I can provide a tailored talk focusing on metabolic health, menopause, and fitness, which could help raise awareness and support your workplace’s well-being.

10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Working with knowledgeable trainers who understand the struggles of menopause. Balancing hormones for better mood, health, sleep, aches, and pains.Working with a trainer who understands the challenges of menopause can be invaluable. Strength training, alongside mindful eating and intermittent fasting, can support your health. Focus on balancing your hormones, either through lifestyle changes or HRT as needed, to address mood, sleep, and recovery. Regular check-ins with a trainer and a support group can also help maintain motivation and consistency.

11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Superwoman.What a great choice! A Menopause Superwoman T-shirt is a fantastic way to embrace your strength and empower yourself through the menopause journey.

12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Superwoman.This book will be a valuable resource to help you understand menopause, take control of your health, and embrace your inner strength.

13: JC > 60

1. Age Group: 60+

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but not interested. It’s understandable that you might not be interested in HRT. However, if you’re experiencing symptoms related to hormonal imbalances, such as low energy, mood swings, or trouble maintaining weight, it may still be worth exploring body-identical HRT, especially if symptoms are significantly impacting your quality of life. Discussing these options with a doctor who understands the benefits and risks of HRT for women over 60 would be helpful, particularly since the benefits of HRT are thought to outweigh the risks for women under 10 years from menopause (<61).

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting could be a great strategy for improving metabolism and weight management. Starting with the 16/8 method (the "soft fast") is a good way to ease into fasting. As you become more metabolically fit, you can gradually adjust the fasting window. Varying your fasting cadence and flexibility in your fasting window will help you adapt while supporting weight management and metabolic health.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Lack of energy/motivation.Energy and motivation are key to maintaining a healthy metabolism. Consistency in exercise and fasting is crucial. Incorporating low-impact strength training and a balanced diet with whole foods can significantly help. A focus on fiber-rich vegetables, lean proteins, and healthy fats, combined with the 16/8 fasting method, can aid in fat loss while preserving muscle mass. In addition, staying hydrated and including MCT oil during fasting will support metabolism.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?Rarely or never. It’s important to start small and set realistic fitness goals. Consider incorporating light aerobic activity like walking into your daily routine, along with strength training twice a week. Strength training helps build muscle, which supports metabolism and overall health. As your energy increases, you can slowly increase the intensity of your workouts to improve muscle tone and fat loss.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Unsure.Hormonal fluctuations in perimenopause and menopause can affect sleep, mood, and overall well-being. Body-identical progesterone could be beneficial if you experience sleep disturbances or mood changes. Even if symptoms are subtle, understanding your hormone balance and discussing potential treatment options with a healthcare provider is important to improve your quality of life.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Keeping weight off. Never had to worry or do anything previously. As we age, metabolism naturally slows down, and maintaining weight becomes more challenging. However, strength training combined with intermittent fasting and a balanced diet can help improve muscle mass and metabolic rate. It’s important to shift the focus from calorie restriction to nourishing your body with whole, nutrient-dense foods, and using consistent exercise to boost metabolism and maintain muscle.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness? No.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?How metabolism works and converting fat to muscle (fat can't be converted to muscle). Also how hormones are involved in it all. Education is key! Understanding metabolism and how hormones affect fat storage and muscle building will empower you to make informed decisions about diet and exercise. Starting with 16/8 intermittent fasting will help manage appetite and stabilize metabolism. As you get fitter, you can increase the fasting window and adjust your nutrition to preserve muscle and burn fat effectively.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.Great choice! Wearing a T-shirt like Menopause Matters is an empowering reminder that menopause is a natural part of life and should be embraced with confidence.

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?The Menopause Manifesto; Health Hormones & Happiness.This book will cover various aspects of menopause, including hormone health, wellness, and happiness.

Feel free to reach out if you have any more questions or would like further guidance.

14: KM: 50-59

1. Age Group: 50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Considering HRT could be a beneficial step in managing symptoms of perimenopause, especially with the hormonal imbalances you're experiencing. I recommend discussing it with a doctor who understands the risks and benefits, particularly when considering body-identical progesterone for managing sleep and other symptoms. If you’re under 10 years from menopause (<61), the benefits of HRT are thought to outweigh the risks.

3. Do you practice intermittent fasting?Occasionally.Intermittent fasting, particularly the 16/8 method, could be very effective for improving metabolism, managing weight, and boosting energy. Starting with this "soft fast" and gradually adjusting it as you build metabolic fitness will help optimize your results. As you get metabolically fitter, you can increase the fasting window and improve your body’s response by activating pathways like AMPK (AMP-activated protein kinase) that encourage fat burning and muscle preservation.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, cravings and appetite control, lack of energy/motivation.As you’re experiencing cravings and appetite control issues, I suggest focusing on a balanced, whole food diet with a focus on fiber-rich vegetables, lean proteins, and healthy fats, as well as using Michael Pollan’s advice: “Eat food, mostly plants, not too much.” Reducing processed foods and sugars will help regulate blood sugar, prevent cravings, and support your metabolism. If you decide to try intermittent fasting, a 16/8 fasting window could help with appetite control. Additionally, intermittent fasting activates AMPK, which boosts metabolism, improves fat burning, and increases energy levels.

5. Specify challenges in maintaining a healthy weight and metabolismEating disorder & cravings.Managing cravings and an eating disorder can be tough. A possible approach is to focus on mindful eating and using intermittent fasting (16/8) to help reduce the cycle of constant eating. Fasting has a beneficial impact on AMPK, which can help regulate metabolism and fat burning. Consider working with a therapist or coach to address the eating disorder, alongside nutrition guidance for a balanced approach to food.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week. You’re already engaging in regular exercise, which is fantastic! To support weight loss and improve energy levels, I recommend focusing on strength training to build muscle and improve metabolism. Strength training activates mTOR, which is involved in muscle growth and repair. This will help boost your metabolism and maintain muscle mass, crucial for long-term weight management. Also, a mix of low-to-moderate aerobic exercise will support your energy and muscle maintenance. If you’re feeling low on motivation or energy, consider starting with smaller, achievable fitness goals and gradually increasing intensity.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently. As hormonal fluctuations are affecting your quality of life, discussing HRT options, particularly body-identical progesterone, may help manage symptoms like sleep disturbances, mood swings, and anxiety. Non-hormonal approaches like mindfulness or lifestyle changes can also be effective alongside HRT.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?Weight.As metabolism slows with age, it becomes harder to maintain weight. I suggest focusing on strength training to build muscle and boost metabolism, as muscle mass helps burn fat. AMPK activation through fasting and exercise, combined with strength training, will enhance fat loss and muscle preservation. A combination of intermittent fasting (16/8) and a low-carb, nutrient-dense diet will support your weight management and improve your overall fitness. It's important to focus on consistency and make gradual adjustments to your routine to see long-term progress.

9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I’d like more information.If you're interested, feel free to share my contact information with your HR department at info@purity.health, and I can tailor a session to suit your workplace needs.

10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Energy.To boost your energy and stay consistent, focus on building small, achievable fitness goals that gradually increase in intensity. Supplementing this with intermittent fasting (16/8) can help regulate your energy levels by stabilizing blood sugar and appetite. Hydrating well and fueling your body with whole, nutrient-dense foods, along with incorporating MCT oil to preserve muscle mass during fasting, will further support your energy levels. Keep in mind that AMPK activation through fasting and exercise helps increase fat burning and overall metabolic health.

11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.Great choice! Wearing a Menopause Matters T-shirt is a fantastic way to feel empowered and confident during your menopause journey.

12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Superwoman.This book will be a powerful resource for managing menopause with confidence and embracing your inner strength. I’ll be excited to share more details with you as it progresses!

AMPK & mTOR Benefits:Incorporating intermittent fasting and strength training can positively influence your AMPK (AMP-activated protein kinase) and mTOR (mechanistic target of rapamycin) pathways. AMPK helps regulate metabolism, encourages fat burning, and supports muscle maintenance, while mTOR is involved in muscle growth and repair. These pathways are crucial for improving body composition and overall health, especially as you age. A balance of fasting and strength training can optimize these pathways, promote fat loss, and preserve muscle mass.

15: LM 50-59

1. What is your age group?50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?Yes

3. Do you practice intermittent fasting?OccasionallyIntermittent fasting (IF) can improve your metabolic flexibility over time, allowing your body to switch between burning carbohydrates and fat for energy more efficiently. As you practice fasting regularly, it will become easier and more effective, helping with weight management, cravings, and energy levels.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?MenopauseDuring menopause, your metabolism naturally slows down due to hormonal changes, which can make weight management more challenging. The key to improving metabolic flexibility is incorporating intermittent fasting, starting with a 16/8 window (a soft fast), and gradually adjusting to your goals and fitness level. Combining this with a diet rich in whole, nutrient-dense foods can support your metabolism and manage weight more effectively.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a weekRegular exercise is fantastic for maintaining muscle mass, boosting metabolism, and improving energy. To optimize your fitness during menopause, I recommend combining strength training with low-to-moderate aerobic exercise to address weight gain and support muscle health. Consistency in both exercise and intermittent fasting (like 16/8) will improve your metabolic flexibility and energy over time.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?OccasionallyIt's common to experience hormonal symptoms during perimenopause and menopause, including mood swings and fatigue. You may benefit from discussing hormone replacement therapy (HRT) optimisation with a doctor who can guide you on optimizing your treatment, including the potential benefits of body-identical progesterone for sleep and mood regulation.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?My weight around my belly. Abdominal weight gain is a common challenge during menopause due to hormonal shifts. To address this, I recommend focusing on strength training to preserve lean muscle and combining it with intermittent fasting (16/8) to enhance fat-burning and metabolic flexibility. It’s also helpful to reduce processed foods and focus on a low-carb, high-fiber, plant-based diet, as Michael Pollan says: "Eat food, mostly plants, not too much."

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Continue MRTIt’s great that you're engaged with the MRT (Metabolic Response Therapy). Consistency in combining this with intermittent fasting will enhance your results, making it easier to maintain a healthy weight and improve energy levels. You might also find it useful to stay connected with other women who are navigating menopause, as shared experiences and support can help keep you motivated.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters

11. Dr. Purity gives live Instagram sessions every morning at 7 AM (AWST), covering topics on women’s health, hormones, and metabolism. What topics would you like to see featured?Facts about what happens when we stop producing estrogenIt would be valuable to explore how the body changes when estrogen production declines and how lifestyle modifications, including diet and intermittent fasting, can support your health during this transition.

12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; Own the Change master your health

This approach ensures that you focus on improving metabolic flexibility while managing hormonal symptoms, energy levels, and weight. Consistent exercise and intermittent fasting, alongside whole, nutrient-dense foods, will support your goals.

16: NQ: 50-59

1. What is your age group?50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?YesSince you are already on HRT, it’s important to regularly assess and review your treatment with a doctor who understands your symptoms, goals, and health history. Body-identical HRT, particularly body-identical progesterone, can help alleviate symptoms like sleep disturbances and mood swings, especially if you're within 10 years of menopause.

3. Do you practice intermittent fasting?No, not interested.Intermittent fasting, particularly 16/8, is known to improve metabolic flexibility, helping your body efficiently switch between burning carbohydrates and fat for energy. However, if you're not interested, there are other methods to support your metabolism, such as focusing on a balanced diet with fiber-rich vegetables, lean proteins, and healthy fats.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Difficulty building muscleBuilding muscle can be challenging, especially during perimenopause and menopause. I recommend incorporating strength training into your routine to build lean muscle and boost your metabolism. Fasting (16/8) could also improve your body’s ability to burn fat and build muscle more effectively. Additionally, protein intake after exercise (20g within 1-2 hours) supports muscle recovery and growth, while MCT oil can help preserve muscle mass.

5. Specify challenges in maintaining a healthy weight and metabolismNo challenges.It sounds like you are managing well, which is fantastic! Staying consistent with your exercise and considering gradual shifts in diet or fasting, based on your metabolic needs, will continue to support your health goals.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a weekRegular exercise is key for maintaining muscle mass and supporting metabolism. Strength training (even at home) combined with low-to-moderate aerobic activity will help improve muscle strength and fat-burning. To get even more benefits, consider incorporating intermittent fasting to enhance metabolic flexibility.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequentlyAs hormonal symptoms continue to affect your quality of life, it may be helpful to explore adjustments to your HRT regimen to ensure it's optimally supporting your needs. Discussing body-identical progesterone with your doctor can provide better symptom control, especially for sleep and mood.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?No struggles.That's great to hear! To continue supporting your body composition as you age, maintaining regular strength training, and focusing on metabolic flexibility with intermittent fasting, can help preserve muscle mass and manage weight.

9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I'd like more informationIf you're interested in bringing more awareness about metabolic health and menopause to your workplace, feel free to share my email with your HR team: info@purity.health. We can discuss options for a tailored presentation.

10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?I’m good here.That's fantastic! It sounds like you're already on track with your goals. Keeping up with a consistent exercise routine, monitoring your HRT, and focusing on small dietary adjustments as needed will support your continued progress.

11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify)Menopause Matters is a great choice! It’s empowering to wear something that reflects the journey you’re on.

12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging WellThe "Science of Aging Well" would be a great focus, as it combines the understanding of aging, menopause, and how we can maintain optimal health through lifestyle adjustments. I'm excited to bring this topic to life in my book.

17: TC 40-49

1. What is your age group?40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Since you're considering HRT, it's important to have a discussion with a doctor who understands the benefits and risks. Body-identical progesterone can be especially helpful for managing symptoms like fatigue and sleep disturbances, especially if you're within 10 years of menopause. For women under 61, the benefits of HRT generally outweigh the risks.

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting (IF) is a great way to support metabolism, reduce cravings, and improve energy levels. I recommend starting with a 16/8 fast, which is a gentle introduction to fasting. As your body becomes metabolically fitter, you can consider increasing the fasting window to something like OMAD (one meal a day) twice a week or even doing 36-hour fasts once a month as your fitness goals evolve. Fasting also helps regulate blood sugar levels, which could be beneficial for controlling cravings and appetite.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Slow metabolism, cravings and appetite control, lack of energy/motivation.To support your metabolism and help manage cravings, focus on a whole food, nutrient-dense diet. Michael Pollan’s advice of “Eat food, mostly plants, not too much” is a great guideline. This includes fiber-rich vegetables, lean proteins, and healthy fats. If you do try IF, the 16/8 fasting window can help with appetite control, and when you're fasting, aim for complex carbs (e.g., sweet potatoes, quinoa) to support sustained energy. Also, remember to stay hydrated and include MCT oil to help preserve muscle mass during fasting.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a weekGreat job being consistent with your exercise! To support your metabolism and build muscle, strength training will be important. Combine that with some low-to-moderate intensity aerobic exercise to help with fat loss and improve energy. I would also recommend including some flexibility work (e.g., yoga) to support recovery and prevent injuries.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?OccasionallyHormonal fluctuations can certainly impact your quality of life. Since your period has been irregular, consider discussing HRT with a doctor who understands the full range of options and the potential benefits for you. Body-identical progesterone could be especially helpful for symptoms like fatigue and mood swings.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Always been heavy and struggled with cravings. Period has not been regular in the last few years. Very tired.As your hormones fluctuate, this could be influencing your metabolism and causing increased cravings. A combination of dietary adjustments (e.g., focusing on whole, fiber-rich foods) and intermittent fasting (16/8) can help break the cycle of cravings. Additionally, strength training will help you build muscle, which can increase metabolism and improve energy levels. If you're finding it difficult to stay motivated, setting small, achievable goals and gradually increasing exercise intensity can make it easier to stay consistent.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?NoNo worries—if you ever change your mind or feel it would benefit your workplace, feel free to reach out. I can provide more information if needed.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Open to options.It sounds like you're open to different strategies! I recommend setting realistic, attainable fitness goals and gradually increasing intensity as your fitness improves. Meal planning with easy-to-make, healthy recipes can also help with consistency. Using intermittent fasting (16/8) to help control cravings and stabilize energy will also be beneficial. Hydration is also key, as it supports your metabolism and helps with hunger control.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause MattersGreat choice! Wearing a slogan like “Menopause Matters” can help empower others and bring awareness to this important phase of life.

11. Dr. Purity gives live Instagram sessions every morning at 7 AM (AWST), covering topics on women’s health, hormones, and metabolism. What topics would you like to see featured?Wasn't aware, would be interested in all.I’m glad to hear you’re interested! I cover a wide range of topics that can help with managing hormones, metabolism, and overall well-being. You can tune in for useful tips on managing perimenopause, improving energy, and staying fit during menopause.

12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause SuperwomanI’m excited that you're interested in “Menopause Superwoman”! This book will empower you to embrace this life stage with confidence, focus on maintaining health, and thrive during menopause.

Feel free to reach out if you have further questions or would like more specific advice!

18:KP 50-59

1. What is your age group?50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?YesSince you’re on HRT, this can be a great step to help balance your hormones during menopause, particularly with symptoms like fatigue and mood changes. If you’re interested, discussing the benefits of body-identical HRT, especially progesterone, can help with sleep and overall well-being.

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting (16/8) could be a great starting point, as it supports metabolic flexibility and appetite control. Since you’re interested in gaining weight and building muscle, you can use longer fasting windows like OMAD (one meal a day) twice a week or a 36-hour fast once a month to optimize fat and muscle management. As you get more metabolically fit, varying your fasting windows will help with flexibility and make the process easier. Always start slow, building up as your body adapts.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Difficulty building muscle.To put on weight, particularly lean muscle, strength training is key. It will help boost your metabolism and support muscle growth. Focus on compound movements like squats, deadlifts, and bench presses, and aim for progressive overload (gradually increasing weight or reps). This will help increase muscle mass. Since your metabolism is likely slower during perimenopause, pairing strength training with a calorie surplus (more calories than you burn) will support muscle gain. Additionally, eating enough protein (about 1.6 to 2.2g per kg of body weight) and healthy fats will be essential for muscle repair and growth.

5. Specify challenges in maintaining a healthy weight and metabolismI would like to put on weight.To gain weight, aim for a nutrient-dense, calorie-rich diet. Focus on protein-rich foods (lean meats, tofu, eggs, legumes), healthy fats (avocados, olive oil, nuts), and complex carbs (quinoa, sweet potatoes, brown rice) to fuel muscle growth. Combining this with strength training will help you build lean muscle mass. Since you’re interested in intermittent fasting, 16/8 can help regulate your eating window and prevent overeating, while maintaining a balance of nutrients to support weight gain.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?DailyFantastic! With your goal of gaining muscle, I recommend focusing on strength training 3-4 times a week, while keeping your other exercise (like walking or cardio) low to moderate. This will prevent burnout while still maintaining overall health. Strength training will help stimulate muscle growth and increase metabolism, which will support your weight gain goals. Be sure to focus on recovery between workouts to allow your muscles to rebuild and grow.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.It’s common for hormonal fluctuations to impact mood and energy. HRT can help alleviate some of these symptoms, and combining it with lifestyle changes like exercise and stress management will improve overall well-being. Body-identical progesterone can specifically help with sleep, mood, and anxiety, which may also support better energy levels and focus throughout the day.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?Aches, tightness, previous injuries.As we age, recovery becomes increasingly important. Consider incorporating mobility work and stretching into your routine to alleviate tightness and reduce injury risk. Yoga or Pilates can be beneficial for improving flexibility and aiding recovery between strength training sessions. Ensure you’re getting adequate rest and hydration, as this will help with muscle recovery and repair.

9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?NoUnderstood. If you ever change your mind or find it helpful, feel free to reach out anytime.

10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Group workshops.Group workshops are a great way to stay motivated and accountable. I suggest looking for groups or fitness communities focused on strength training, muscle gain, and metabolic health. Having support and shared goals will increase consistency, especially when it comes to staying on track with your weight and muscle-gaining goals.

11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause MattersWearing a "Menopause Matters" T-shirt is a great way to bring awareness to the importance of menopause health and own your journey. Keep empowering yourself!

12. Dr. Purity gives live Instagram sessions every morning at 7 AM (AWST), covering topics on women’s health, hormones, and metabolism. What topics would you like to see featured?Facts about what happens when we stop producing estrogen.I’ll be discussing how estrogen depletion affects metabolism, bone health, and overall well-being. I’ll also cover practical strategies to manage these changes effectively. Stay tuned!

13. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.I’m excited to dive deeper into how we can thrive during menopause and optimize our health. This book will provide insights on navigating menopause with vitality and purpose.

19: CO: >60 nowledge:

1. What is your age group?60+

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Since you are considering HRT, it’s important to discuss this with a doctor who understands all your options, including the potential benefits and risks, especially as you are post-menopausal. As you're 64, you’re likely post-menopause, and HRT could help manage symptoms like hot sweats, anxiety, and osteoporosis. However, if you’ve experienced issues like breast lumps in the past, a thorough conversation with your healthcare provider is essential to evaluate the risks and discuss alternatives like body-identical progesterone, which can be safer and more suited to your needs.

3. Do you practice intermittent fasting?Yes, regularly.Intermittent fasting, particularly the 16/8 method (the "soft fast"), is a good approach, especially as it can improve metabolic flexibility. Since you’re looking for advice on osteoporosis and considering the effects of menopause, fasting can help reduce inflammation, improve bone health, and help stabilize your blood sugar and hormone levels. Fasting can also promote AMPK activation, which supports fat loss and metabolic efficiency, while being gentler on your muscles and joints.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Difficulty building muscle, MenopauseAs you’ve mentioned osteoporosis concerns, it's essential to prioritize strength training exercises to maintain and improve bone density. Resistance training is critical for building muscle and combating the effects of menopause, including weight gain and muscle loss. Additionally, focusing on a nutrient-dense diet with adequate protein and calcium will support muscle and bone health. Vitamin D, magnesium, and collagen supplements can further assist with bone strength and tissue repair.

5. Specify challenges in maintaining a healthy weight and metabolismI'm looking for advice regarding osteoporosis, and I'm guessing at 64 I would be post-menopause. I have been on HRT a few years ago but developed a breast lump and was told to go off it. I'm not liking the dangers of the treatment for osteoporosis and I'm also getting anxiety, evening hot sweats, lots of sinus issues, and wondering if these could be related to hormones.It sounds like you’re navigating several issues at once. For osteoporosis, a comprehensive approach involving strength training, calcium-rich foods (like leafy greens, dairy, and fortified plant-based milks), and bone-supporting supplements like vitamin D3 and magnesium will be crucial. Body-identical HRT (if appropriate) can help alleviate menopause symptoms like hot sweats and anxiety, but as you’ve had concerns in the past with HRT and a breast lump, it's important to consider alternatives. Since you’re experiencing anxiety, sinus issues, and hot sweats, these symptoms can indeed be linked to hormonal changes. Discussing these with your doctor, who can offer non-hormonal alternatives like SSRI medications for anxiety or lifestyle adjustments to reduce symptoms, would be beneficial. It’s important to weigh the benefits of HRT carefully against your medical history.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?DailyThat’s excellent! Consistency in exercise is key, especially when focusing on bone health and weight management. Since you’re looking to build muscle and combat osteoporosis, focus on resistance training 2-3 times a week, including exercises like squats, lunges, and deadlifts. Complement this with aerobic exercise like walking, swimming, or cycling to improve overall cardiovascular health. Your commitment to daily movement is great for your metabolism, but ensure you're prioritizing rest and recovery, especially if you feel pain or tightness.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal symptoms like hot sweats and anxiety are common post-menopause. As you continue to explore treatment options, body-identical progesterone or other non-hormonal interventions can help with sleep, anxiety, and mood. Incorporating mindfulness or meditation to address anxiety can also be a great non-pharmacological strategy, alongside lifestyle changes that promote relaxation and well-being.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?PainAs we age, managing pain and inflammation becomes a key component of fitness. Joint-friendly exercises, like swimming, yoga, and Pilates, will help improve flexibility and mobility without overloading your joints. Ensuring you're getting adequate omega-3 fatty acids from sources like flaxseeds, walnuts, or fish oil will support joint health and reduce inflammation.

9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?NoUnderstood! If you ever reconsider, feel free to reach out. I’d be happy to share information and resources with your workplace on metabolic health and menopause.

10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Exercise guidance.Given your goals and challenges, I suggest working with a trainer who understands your specific needs, such as bone health and menopause-related fitness. A fitness coach can provide personalized workouts to help you gain muscle, improve bone density, and reduce pain. Additionally, consider incorporating flexibility exercises and rest days to help prevent injury and support recovery.

11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause MattersGreat choice! Wearing a T-shirt that represents your journey is empowering. I hope it helps raise awareness for the significance of menopause health.

12. Dr. Purity gives live Instagram sessions every morning at 7 AM (AWST), covering topics on women’s health, hormones, and metabolism. What topics would you like to see featured?Post-menopausePost-menopause is an important phase, and I’ll be covering bone health, hormonal shifts, and how to optimize health during this stage. Tune in for practical tips and advice!

13. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging WellI’m excited to dive into this topic and help women thrive during menopause and beyond. The book will focus on health optimization and how to age well with vitality.

Feel free to reach out with any more questions, and keep focusing on consistency in exercise and nutrition, as these are key to achieving your goals!

20: KT 40-49

1. What is your age group?40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.It’s great that you’re considering HRT. It can be a helpful option for managing symptoms of perimenopause and menopause, particularly when it comes to sleep, mood, and metabolic changes. I recommend discussing it with a doctor who understands your needs and concerns, especially as you navigate changes like muscle loss, sleep issues, and weight gain around the belly.

3. Do you practice intermittent fasting?No, not interested.While intermittent fasting can be beneficial for managing cravings, metabolism, and body composition, it’s not for everyone. If you do change your mind in the future, I recommend starting with a 16/8 fasting window (the "soft fast") to see how your body responds. If you’re open to trying it later, it could help with weight management and metabolic flexibility over time.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?I do maintain a healthy weight, but definitely putting weight on around my belly now.This is a common challenge during perimenopause due to hormonal fluctuations. Weight gain around the belly is linked to reduced estrogen levels, which can impact metabolism. To address this, I suggest focusing on strength training exercises (at least 2-3 times a week) to build muscle, as muscle mass helps increase metabolic rate. A low-carb, whole food diet can help balance insulin and prevent weight gain around the abdomen. Additionally, consider reducing processed carbs and focusing on complex carbs and protein-rich foods to help with satiety and stabilize blood sugar levels.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.That's great! Regular exercise is key to supporting weight maintenance and muscle mass. Since you’re dealing with muscle loss and fatigue, I suggest strength training at least 2-3 times a week, combined with aerobic exercises like walking or swimming to improve cardiovascular health. The key here is consistency—keep at it, and gradually increase intensity to challenge your muscles.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Since you’re experiencing frequent hormonal symptoms, HRT could be a beneficial option for managing symptoms like hot flashes, mood swings, and poor sleep. If you’ve had concerns with HRT in the past, body-identical progesterone could be a safer alternative for managing sleep and other symptoms without some of the risks associated with synthetic hormones.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Muscle loss. Tire easily. Lack of sleep affects motivation to exercise.Muscle loss is a natural part of aging, especially as we approach menopause. To combat this, focus on strength training to help build muscle mass and improve metabolic rate. Since lack of sleep affects your motivation, consider prioritizing sleep hygiene (cooler room, limiting screen time) and possibly exploring options to improve your sleep quality, such as body-identical progesterone or non-hormonal remedies like magnesium supplementation to help with relaxation.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?I’m not sure.To stay consistent with your fitness and metabolic health goals, it could be helpful to set small, achievable goals and track your progress over time. Working with a personal trainer who understands menopause-related fitness changes could be very motivating, especially when it comes to building muscle and improving energy. Additionally, I’d suggest mindful eating to help manage cravings and ensure that you’re eating nutrient-dense foods to fuel your workouts and recovery.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:None.

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.This book will explore how to thrive during menopause and beyond, focusing on how to optimize your health through hormonal balance, exercise, nutrition, and lifestyle. I hope it will provide helpful strategies for managing aging with vitality.

Feel free to reach out if you have more questions, and always remember that consistency is key when it comes to exercise, nutrition, and managing your hormones!

21: TW 50-59

1. What is your age group?50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Considering HRT could be beneficial, especially as you experience hormonal symptoms like bloating and lack of energy. It's worth discussing with your doctor, particularly considering the benefits of body-identical progesterone, which can help with sleep, mood swings, and bloating, particularly if you're under 10 years from menopause.

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting (especially 16/8) could be helpful in managing bloating, cravings, and regulating metabolism. It’s a gentle approach, with 16/8 being a good starting point. As you get metabolically fitter, you can vary the cadence of fasting and experiment with longer fasting windows (like OMAD twice a week or a 36-hour fast once a month) to suit your fitness goals.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Menopause, Lack of energy/motivation, Cravings and appetite control, Bloating.Bloating and cravings can be common during perimenopause and menopause. I recommend focusing on a low-carb, whole-food diet to help stabilize blood sugar and prevent bloating. Reducing processed sugars and focusing on fiber-rich vegetables, lean proteins, and healthy fats can support metabolism. Pair this with intermittent fasting (16/8) to help with cravings, metabolism, and appetite control.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?Daily.That’s fantastic! Regular exercise is crucial for maintaining muscle mass, boosting energy, and managing metabolic health. I suggest incorporating strength training to help build muscle and improve metabolism. If bloating and lack of energy are issues, consider mixing strength workouts with low-impact cardio like walking or swimming to support overall well-being.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Occasional hormonal symptoms like bloating can be managed by focusing on stress management, proper nutrition, and potentially HRT. If you're not already, you might want to consider body-identical progesterone for better sleep and mood balance, as well as lifestyle changes like mindful eating and stress reduction techniques to reduce bloating and improve energy.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Lack of Energy, Bloating.Lack of energy can be a big hurdle in maintaining consistency with fitness, especially when paired with bloating. I recommend starting small with low-impact exercises and gradually building up intensity as your energy levels increase. Including more strength training in your routine can help boost metabolism and improve energy. For bloating, try reducing processed carbs and sugars, and incorporating hydrating foods like cucumbers, leafy greens, and celery.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Unsure.Consistency is key, especially with a busy lifestyle. I recommend setting small, achievable fitness goals, focusing on a mindful approach to eating, and staying connected to a support system. Working with a trainer who understands the challenges of menopause could also be a great option to stay motivated.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.Great choice! Wearing a T-shirt that reflects your journey can be empowering and a reminder that this phase of life is important and deserves attention.

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Goddess; Health, Hormone & Happiness.This book will focus on navigating menopause with confidence, embracing change, and prioritizing health. It's great to see you're interested in a holistic approach to managing your health and hormones during this time.

Feel free to reach out if you need any further guidance or have more questions!

22: CM 40-49

1. What is your age group?40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Considering HRT could be helpful for managing symptoms related to perimenopause, especially with hormone fluctuations affecting energy and metabolism. It would be beneficial to discuss this option with a doctor who understands all the risks and benefits of HRT, particularly the potential benefits of body-identical progesterone for sleep and mood management.

3. Do you practice intermittent fasting?Occasionally.Intermittent fasting, particularly 16/8, is a gentle approach to managing metabolism and appetite control. It can help stabilize blood sugar and promote fat-burning while also improving metabolic flexibility. Starting with a 16/8 fast (the “soft fast”) and increasing the fasting window as you get more metabolically fit could be a great way to support weight management.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Lack of energy/motivation, slow metabolism, perimenopause.These challenges are common during perimenopause. I recommend incorporating intermittent fasting (16/8) to support metabolism and energy. This will help your body tap into its stored energy, promote fat-burning, and enhance your metabolism. Additionally, focusing on a whole food, low-carb diet and staying hydrated will help improve energy and metabolism.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?Daily.That’s fantastic! Regular exercise is essential for boosting metabolism and maintaining muscle mass. I recommend focusing on strength training to help you build muscle and combat weight gain around the mid-section, which is common during perimenopause. Combine this with some low-impact cardio to improve overall metabolic health.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Unsure.If you're experiencing weight gain or mood changes, it could be linked to hormonal fluctuations. Consider discussing HRT with your doctor, as it could help manage these symptoms. Additionally, incorporating lifestyle changes, such as mindfulness and stress management, can help alleviate hormonal imbalances.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Weight gain around the mid-section and face/neck.This is a common issue during perimenopause. To combat this, I suggest focusing on strength training to build muscle and boost your metabolism. Combining strength training with intermittent fasting (16/8) can help reduce fat accumulation and promote fat burning, especially around your mid-section.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Yes.If you're interested in a workplace talk, feel free to share my email with your HR team: info@purity.health. I’d be happy to discuss options for a session focused on menopause, metabolic health, and fitness.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Meal plans and recipes.Meal plans focused on whole, nutrient-dense foods can support your metabolism and energy. I suggest prioritizing fiber-rich vegetables, lean proteins, and healthy fats while reducing processed sugars and carbs. These changes can help you manage cravings and support your overall health.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Superwoman.Empowering choice! Wearing a T-shirt like this will remind you of your strength during menopause.

11. Dr. Purity gives live Instagram sessions every morning at 7 AM (AWST), covering topics on women’s health, hormones, and metabolism. What topics would you like to see featured?Intermittent fasting and recipes.I’ll be sure to incorporate discussions on intermittent fasting and recipe ideas in upcoming sessions, especially how they can support weight management and hormonal health.

12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?The Menopause Manifesto; Health, Hormones & Happiness.This book will provide useful insights into managing menopause, improving health, and embracing this phase of life with confidence and energy.

Feel free to reach out if you need more guidance or have any additional questions!

23: AH 50-59

1. What is your age group?50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?Yes.Since you're already on HRT, it would be helpful to review your regimen with a healthcare provider to ensure it’s optimized for your current needs, especially as you’re in the perimenopausal or menopausal phase. Body-identical progesterone could be beneficial for managing sleep and other symptoms, and for women within 10 years of menopause (<61), the benefits of HRT are thought to outweigh the risks.

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting, particularly the 16/8 method (the “soft fast”), is a great starting point for improving metabolic flexibility. It’s gentle and can help with appetite control, weight management, and increasing energy. Starting with this fasting method and gradually increasing the fasting window as you get more metabolically fit would be a great way to support your goals.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Slow metabolism, menopause, lack of energy/motivation.As you’re experiencing challenges with a slow metabolism and lack of energy, intermittent fasting (16/8) could help. By narrowing your eating window, you can regulate your appetite, manage cravings, and improve metabolic health. In addition, focusing on a balanced, whole food diet with plenty of fiber, lean proteins, and healthy fats (following Michael Pollan’s advice: “Eat food, mostly plants, not too much”) will help support your metabolism.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?1–2 times a week.It sounds like exercise is part of your routine, but to help improve energy levels and muscle strength, I suggest increasing the frequency of strength training. Focus on full-body strength exercises to build muscle and improve metabolism. With your current routine, gradually incorporating more structured exercise can boost your results.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Hormonal fluctuations can be challenging, but with the right approach to HRT and lifestyle changes, you can manage these symptoms. If you’re not already on body-identical progesterone, it might be worth exploring, as it’s known to help with mood, sleep, and overall hormonal balance. Lifestyle changes like mindfulness, regular exercise, and healthy eating will also help alleviate these symptoms.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Weight gain, strength, and energy levels.These challenges are common during menopause. Strength training is essential for building muscle mass and boosting metabolism, which can help with weight management, especially around the midsection. Pairing this with intermittent fasting (16/8) can help regulate appetite, reduce fat, and increase energy levels. Remember, consistency is key—start with manageable goals and gradually increase intensity.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I’d like more information.I’d be happy to share more details about how a presentation on metabolic health, menopause, and fitness can benefit your workplace. Feel free to share my email, info@purity.health, with your HR team, and we can arrange a session.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Semi-private strength training, information seminars, dietary information.I recommend exploring semi-private strength training sessions, which can provide more personalized guidance. Speak to Marylyn. Dietary support with meal planning and recipes will also help you stay on track with your metabolism and fitness goals. I can also provide resources for intermittent fasting, if you decide to incorporate that into your routine.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify).I see you’re interested in a custom T-shirt. Let me know your slogan, and I’d be happy to arrange it!

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.This book will be packed with information on aging well through menopause, hormonal health, and living with energy and vitality. Stay tuned for more details on this exciting resource!

Feel free to let me know if you need further information or assistance!

24:SS 50-59

1. What is your age group?50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Considering HRT may be a good option for managing symptoms related to menopause. I recommend discussing this with a doctor who understands all your options, including body-identical hormones, and can guide you on the risks and benefits. Since you’re in the 50–59 age group, HRT could be very helpful in balancing your hormones, especially with the potential benefits for mood, sleep, and metabolism.

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting, specifically the 16/8 method (the “soft fast”), could be a good starting point to help with metabolism and appetite control. As you get metabolically fitter, you can gradually increase the fasting window. This flexibility will help with fat loss and energy regulation over time. You may also consider other fasting methods like 24-hour fasts or 36-hour fasts once you're comfortable with the 16/8 approach.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Menopause.Menopause can slow down your metabolism and affect your energy levels, but intermittent fasting combined with a balanced, whole food diet (following Michael Pollan’s advice: “Eat food, mostly plants, not too much”) can help boost metabolism. Focusing on nutrient-dense foods like vegetables, lean protein, and healthy fats will help support your metabolism during this phase.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.It's great that you're already engaging in regular exercise! To support weight management and metabolism, consider incorporating strength training to build muscle, which will help you burn fat even while at rest. Low-impact exercises like walking, yoga, or swimming can also complement strength training and help reduce stress on your body.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Hormonal fluctuations can sometimes be challenging, but HRT could help regulate these symptoms. Since you're considering it, it’s important to have a conversation with a healthcare provider who specializes in menopause to explore your options.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Weight gain, strength, and energy levels.

This is common as we age, especially during menopause. Your metabolism naturally slows, and muscle mass tends to decrease. To counteract this, it’s important to focus on strength training (which activates mTOR), as well as intermittent fasting (to activate AMPK and improve fat burning). Aim for small, sustainable changes that target both strength and fat loss. Staying consistent with a balanced exercise routine will help combat age-related muscle loss and improve energy levels.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.Understood! If you change your mind, feel free to reach out. I’d be happy to offer insights on how we can promote metabolic health and fitness in the workplace.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Information.To stay consistent, I suggest focusing on simple, manageable steps like meal planning, following a whole food diet, and incorporating intermittent fasting gradually. Resources like recipe guides, meal plans, and lifestyle tips could also be helpful to keep you on track. Additionally, connecting with a support group can provide motivation and accountability.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify).Let me know which slogan you would like, and I'll make sure to arrange that for you!

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.This book will cover menopause and how to optimize health during this time. It will also explore practical strategies for aging well, staying healthy, and managing hormones effectively. Stay tuned for more updates!

Feel free to let me know if you have any questions or need further assistance!

25: CS +60

1. What is your age group?60+

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but not interested.Considering HRT can be a helpful option for managing symptoms of menopause, especially around sleep disturbances, energy levels, and weight gain. However, if you are hesitant or have concerns, I recommend discussing body-identical hormone therapy options with a healthcare provider to better understand the risks and benefits for your specific situation.

3. Do you practice intermittent fasting?Occasionally.Intermittent fasting, particularly the 16/8 approach (the "soft fast"), is a good strategy to help regulate appetite and support metabolic flexibility. Fasting triggers AMPK (AMP-activated protein kinase), a protein that helps switch the body to fat burning for energy. As you continue practicing intermittent fasting, you may want to adjust the fasting windows based on your metabolic needs and fitness goals. Longer fasts (such as 24-36 hours once a month) may further enhance metabolic function and promote autophagy, which supports cellular repair.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Menopause, cravings, and appetite control.During menopause, hormonal changes can make it more challenging to control appetite and maintain a healthy metabolism. Intermittent fasting can help by regulating your appetite and promoting fat loss. Pairing fasting with a balanced diet rich in fiber, healthy fats, and lean protein can support weight management and metabolic health. Keep in mind, fasting also activates AMPK, which helps increase fat oxidation and improve insulin sensitivity.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?Daily.That's great to hear! Daily exercise is key to maintaining metabolism and energy. Given that you're experiencing weight gain, incorporating strength training is essential. Strength training activates mTOR (mechanistic target of rapamycin), a protein that regulates muscle growth and strength. Combining strength training with intermittent fasting will help preserve muscle mass and support fat loss, keeping your metabolism active and boosting overall energy levels.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Hormonal fluctuations during menopause can impact mood, sleep, and overall quality of life. Consider exploring both HRT (if appropriate for you) and non-hormonal strategies like intermittent fasting, which can help balance hormones, reduce cravings, and improve sleep quality. Fasting may also improve AMPK activation, which helps regulate energy and inflammation, potentially alleviating some hormonal symptoms.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Weight gain.As you age, it’s natural to experience changes in body composition, including weight gain, especially around the abdominal area. Combining strength training, intermittent fasting, and a well-balanced diet can help combat weight gain. Strength training stimulates mTOR, promoting muscle growth, while fasting helps to regulate fat metabolism through AMPK activation, leading to more effective fat loss.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Regular sleep.Getting consistent, restful sleep is crucial for both metabolism and hormonal balance. Poor sleep can interfere with your body's ability to manage appetite, hormones, and energy. Consider improving your sleep hygiene (e.g., limiting screen time before bed, keeping the bedroom cool) and possibly incorporating relaxation techniques (such as mindfulness or magnesium supplements) to enhance sleep quality. Consistent, good-quality sleep can improve overall metabolic function and make it easier to stay motivated for exercise.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.That's a great choice! A "Menopause Matters" T-shirt is a powerful way to raise awareness and embrace the changes that come with this stage of life.

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?The Menopause Manifesto; Health, Hormones & Happiness.This topic sounds like it would align perfectly with your goals—helping you better understand how hormones influence health and well-being during menopause and beyond. I’m excited to share this information when the book is ready!

Feel free to reach out if you have any questions or need additional support with your health and wellness journey!

26: RT 40-49

1. What is your age group?40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.HRT can be an effective treatment to manage menopause symptoms and help with issues like weight gain, energy levels, and mood swings. Body-identical progesterone, in particular, can be beneficial for improving sleep. Discussing HRT options with a healthcare provider is essential to weigh the benefits and risks specific to your needs, especially considering your age group.

3. Do you practice intermittent fasting?Occasionally.Intermittent fasting, particularly the 16/8 approach (a "soft fast"), is a good strategy to regulate appetite and improve metabolic flexibility. As you continue practicing intermittent fasting, you may gradually increase the fasting windows based on your goals. Fasting triggers AMPK (AMP-activated protein kinase), which improves fat burning and helps regulate insulin sensitivity. Increasing metabolic flexibility over time can make fasting easier and more effective.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Cravings and appetite control, Lack of energy/motivation.Cravings and low energy levels are common during perimenopause. To manage cravings, it’s essential to focus on a balanced, whole-food diet with nutrient-dense foods, including fiber-rich vegetables, lean protein, and healthy fats. These help stabilize blood sugar levels and curb cravings. Additionally, intermittent fasting (16/8) can help manage appetite and promote fat loss by enhancing AMPK activation. This also supports metabolic flexibility, which is particularly important for overcoming sluggish metabolism during perimenopause.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.That's great! Regular exercise is key to supporting metabolism and energy. Since you’re struggling with weight gain, strength training is crucial as it promotes muscle mass and boosts metabolism. Combining strength training with aerobic exercise is also beneficial. As you progress with your fitness, you may want to try varying the intensity of your fasting window and exercise routine to maximize results and improve metabolic flexibility.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Unsure.Hormonal fluctuations during perimenopause can affect mood, energy, and sleep. Since you’re unsure whether hormones are contributing to symptoms, it might be helpful to track any changes you notice in your mood, sleep, and energy levels. If symptoms become more frequent or disruptive, considering body-identical HRT or other non-hormonal strategies may be worth exploring.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Gaining weight.As you age, weight gain around the belly can become more common due to hormonal shifts. Combining strength training with intermittent fasting (16/8) can help. Fasting activates AMPK, which encourages fat loss and improves insulin sensitivity, while strength training enhances mTOR, promoting muscle growth and boosting metabolism. Together, these approaches can help reduce belly fat and increase overall metabolic health.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.Understood! If your workplace becomes interested in learning more, feel free to reach out to me at info@purity.health for any future presentations.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?N/a.It’s important to find strategies that resonate with you personally. Continuing to implement intermittent fasting and strength training will support your metabolism. You may also benefit from staying connected with a supportive community or coach to help maintain motivation and track your progress over time.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify).Great! "Menopause Matters" is a powerful slogan. Let me know if you'd like one of these custom T-shirts in the future.

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause goddess; Health, Hormone & Happiness.This book will be a fantastic resource for understanding how to optimize health during menopause. I’m excited to share more as it progresses!

Please let me know if you need more personalized advice or support along the way!

27: MG 30-39

1. What is your age group?30–39

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Considering HRT, especially with body-identical hormones, could be beneficial for managing symptoms of perimenopause. Discussing your options with a doctor who understands the risks and benefits is crucial to make the right decision for you.

3. Do you practice intermittent fasting?Occasionally.Intermittent fasting (especially the 16/8 method, which is a "soft fast") can be effective for managing weight and boosting metabolism. As you become more metabolically flexible, you can gradually increase fasting windows. Fasting triggers AMPK, which enhances fat burning and improves insulin sensitivity, helping with metabolism and overall health.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Slow metabolism, Perimenopause, Lack of energy/motivation.To support your metabolism during perimenopause, it’s important to focus on balanced nutrition with whole foods like fiber-rich vegetables, lean protein, and healthy fats. Reducing processed sugar and carbs is key for stable blood sugar and appetite control. Intermittent fasting can also help enhance your metabolism by activating AMPK and improving fat-burning efficiency. Once you're metabolically fit, increasing the flexibility of your fasting window will make the process easier and more effective.

5. Specify challenges in maintaining a healthy weight and metabolismUnsure.If you’re unsure about what exactly is affecting your metabolism, tracking your eating habits and symptoms like energy levels, sleep, and cravings may provide insights. Consider working with a coach or nutritionist who can tailor a plan for you. As you work on improving metabolic flexibility with intermittent fasting, AMPK activation can support fat loss and boost your energy.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?Daily.That’s great! Consistent exercise is key to boosting your metabolism and improving overall fitness. Since you’re experiencing fat gain in your stomach and hips, strength training will be particularly important to build muscle mass, as muscle helps to increase metabolism. Additionally, combining strength training with intermittent fasting will activate mTOR, which promotes muscle growth, and help with fat loss. The key is to find a balanced routine that works for you and gradually increase intensity as your metabolism improves.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal symptoms like mood swings, fatigue, and cravings are common during perimenopause. Body-identical progesterone (if considering HRT) can help regulate these symptoms, especially when it comes to sleep and mood swings. Additionally, lifestyle adjustments like intermittent fasting, exercise, and mindful eating can help reduce these disruptive symptoms by balancing hormones naturally.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?Stomach area and hips gaining fat.Fat gain in the stomach and hips is common during perimenopause. Strength training is essential to counteract muscle loss and increase metabolism. When paired with intermittent fasting, AMPK activation helps with fat burning, and mTOR activation helps with building muscle. Together, they’ll support your body composition goals and help manage fat gain in those areas.

9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Yes.If you'd like me to speak at your workplace, feel free to share my email (info@purity.health) with your HR team so we can arrange a presentation on metabolic health, menopause, and fitness.

10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Knowledge of what to do for my age.As you enter perimenopause, it’s important to stay informed about how your metabolism changes. Consistent exercise and intermittent fasting are key strategies. Consider learning more about how AMPK helps with fat burning and energy levels, and how mTOR supports muscle growth. These insights can guide you in creating a plan that supports your goals of reducing fat and improving muscle tone.

11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify).Great choice! “Menopause Matters” is a powerful statement. Let me know if you would like to get a T-shirt with this slogan.

12. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.This book will be packed with actionable information on aging well, hormone balance, and overall health. I’m excited to share more details with you as the project progresses.

Feel free to reach out for any additional support! Let me know if you have further questions or need clarification.

28: JT 50-59:

1. What is your age group?50–59

2. Are you currently on Hormone Replacement Therapy (HRT)?Yes

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting can be a great tool for managing metabolism, especially during perimenopause. Starting with a gentle 16/8 fasting window can help stabilize your appetite and cravings. As your metabolism becomes more flexible over time, you can gradually adjust the fasting window to suit your goals.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Menopause, Slow metabolism, Cravings and appetite control, Lack of energy/motivation.Menopause and fibromyalgia can definitely make managing weight and metabolism more challenging. Intermittent fasting can help improve metabolic flexibility, while managing cravings and appetite. AMPK activation through fasting can help boost fat burning and improve insulin sensitivity. Additionally, focusing on whole foods with nutrient-dense options can help regulate appetite and stabilize energy. Make sure to include a balanced diet of fiber-rich vegetables, healthy fats, and lean proteins, while avoiding processed foods and sugar.

5. Specify challenges in maintaining a healthy weight and metabolismFibromyalgia and Menopause.Fibromyalgia and menopause can both significantly impact your metabolism and overall energy levels. In addition to HRT, consider gentle exercise like yoga or low-impact strength training to support both muscle mass and pain management. Increasing your metabolic flexibility with intermittent fasting and following a balanced diet can also help.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?1–2 times a week.It might be beneficial to gradually increase your exercise frequency, aiming for at least 3 times a week. Strength training can help build muscle mass and improve metabolism, while low-impact exercises such as swimming, walking, or cycling can help manage fibromyalgia symptoms. Consistency is key to improving fitness and metabolic health.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal symptoms during perimenopause, such as hot flashes and mood swings, can be difficult to manage. HRT, especially body-identical progesterone, could help address some of these symptoms. Non-hormonal approaches like lifestyle changes, stress management (e.g., mindfulness), and a balanced diet may also provide relief. For hot flashes, try to identify triggers such as caffeine or spicy foods and aim for cooling strategies like staying hydrated.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?I get too hot easily.Hot flashes can make exercising more difficult. It’s important to choose cooler workout environments, wear breathable clothing, and consider morning or evening workouts to avoid the heat of the day. You can also explore low-intensity workouts such as walking, swimming, or stretching to keep cool while staying active.

9. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No

10. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Not sure.Since you’re unsure, it might be helpful to experiment with a few options like joining a fitness group for support, consulting a trainer for personalized advice, or using online resources like my Instagram live sessions where I cover various topics on menopause, fitness, and metabolic health. Setting small, achievable goals might help you stay consistent with your routine.

11. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Superwoman

12. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Superwoman

13. Dr. Purity gives live Instagram sessions every morning at 7 AM (AWST), covering topics on women’s health, hormones, and metabolism. What topics would you like to see featured?Diabetes, Fibro, Menopause.These are all excellent topics to address, and I’ll make sure to cover them in upcoming sessions. You can also ask questions live during my sessions for more tailored advice!

14. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; The Science of Aging Well.This book will dive into the science of aging and provide you with strategies to thrive during menopause and beyond. I’m excited to share it with you once it's ready!

29: KW: 40-49

1. What is your age group?40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.Considering HRT is a good option, especially for managing perimenopausal symptoms. I recommend discussing it with a doctor who understands the risks and benefits, especially when considering body-identical progesterone for managing symptoms like sleep disturbances and mood swings. If you're under 10 years from menopause (<61), the benefits of HRT are often thought to outweigh the risks.

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting, particularly 16/8 (the "soft fast"), can help regulate appetite and manage cravings. Starting with this gentle fasting window and gradually increasing intensity over time based on your goals might help with your metabolism and cravings.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, Cravings, and appetite control.Cravings and tiredness can be common during perimenopause. A balanced, nutrient-dense diet with fiber-rich vegetables, lean proteins, and healthy fats can help stabilize blood sugar and reduce cravings. Intermittent fasting can also support appetite control by narrowing your eating window, reducing the likelihood of excessive snacking, and supporting fat burning. AMPK activation during fasting helps improve metabolism, which may be beneficial in your case.

5. Specify challenges in maintaining a healthy weight and metabolismCravings and tiredness.It’s important to manage cravings and boost energy. Intermittent fasting (such as 16/8) can help stabilize your appetite and reduce cravings. Also, focusing on whole, nutrient-dense foods instead of processed ones will help you feel satisfied longer, which can keep cravings at bay. Staying hydrated and making sure you're eating enough healthy fats and protein can also help with fatigue.

6. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?1–2 times a week.You’re already on the right track by engaging in exercise, but to improve your metabolism and combat fatigue, I recommend increasing the frequency of your workouts to at least 3 times a week. Focus on strength training to build muscle mass, as muscle helps improve metabolism. Low-impact aerobic exercises like walking or swimming can also be beneficial for boosting energy without overwhelming your body.

7. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal fluctuations can significantly affect your quality of life. If you are experiencing symptoms like mood swings, irritability, or sleep disturbances, it may be worth discussing HRT with your doctor. Non-hormonal approaches such as lifestyle changes (like mindfulness) and incorporating stress-reducing exercises (yoga, meditation) can also support your well-being.

8. What has been your biggest struggle with fitness or body composition as you’ve aged?Weight gain around stomach/thighs.As you age, it's common to experience fat gain around the stomach and thighs, especially during perimenopause. Increasing your strength training frequency, along with some cardiovascular exercise, will help reduce visceral fat. Also, AMPK activation through fasting can help break down fat for energy. Don't forget to stay consistent with your eating habits and consider intermittent fasting to support fat loss.

9. Feeling exhausted/no energy to exercise after work.Fatigue can be an issue, especially during perimenopause. Start with smaller, manageable exercise sessions to avoid burnout. As you improve your metabolic flexibility through intermittent fasting, you may notice a boost in energy levels. Aim to work in shorter, higher intensity workouts when you're feeling more energetic, and reserve lighter activities (like walking) for days when you're more fatigued.

10. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No

11. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Unsure.It may be helpful to experiment with different resources to find what works for you. Consider joining a fitness group or working with a coach to maintain motivation. Regular check-ins, tracking your progress, and setting small, realistic goals could help you stay consistent. Resources like meal plans, recipes, and educational content on AMPK and mTOR activation can also assist in achieving your goals.

12. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify)

13. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify)

14. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; Health Hormones & Happiness.I’m thrilled that you're interested in this topic! The book will explore various ways to embrace and manage your menopause journey while improving health and happiness.

30: GJ 40-49

1. What is your age group?40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.HRT can be incredibly beneficial in managing perimenopausal symptoms like hot flashes, sleep disturbances, and mood swings. Considering the benefits, especially with body-identical progesterone for sleep and mood stabilization, it would be worth discussing HRT with a doctor who understands your options, risks, and benefits.

3. Do you practice intermittent fasting?No, but I’m interested in trying it.Intermittent fasting, particularly the 16/8 method (the "soft fast"), can help regulate appetite and manage cravings. It can also enhance metabolic flexibility and help with fat burning. You could start with 16/8, and as you become more metabolically fit, you can gradually adjust the fasting window.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, lack of energy/motivation, cravings, and appetite control.Perimenopause can slow down metabolism, and cravings and appetite control can be challenging during this phase. I suggest focusing on a whole, nutrient-dense diet with fiber-rich vegetables, lean proteins, and healthy fats to regulate blood sugar and curb cravings. Intermittent fasting (16/8) can help with appetite control and stabilize blood sugar levels. This will help reduce cravings and allow for better fat burning. Avoid processed foods and focus on whole, unprocessed foods for better metabolism support.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?3–5 times a week.That’s great! Regular exercise, especially strength training, is crucial for building muscle, increasing metabolism, and maintaining weight loss. AMPK activation through intermittent fasting can enhance fat burning, especially when combined with strength training. Incorporating both strength and aerobic exercises will optimize fat loss and improve energy levels.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Occasionally.Hormonal fluctuations can cause disruptions, but they’re manageable. Consider body-identical progesterone to help with sleep and mood stabilization, particularly if you’re experiencing disruptions due to perimenopause. Lifestyle adjustments like mindfulness and stress management can also help reduce the impact of hormonal symptoms.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Struggling to lose weight.Weight gain during perimenopause is common due to hormonal changes. To address this, I recommend strength training and incorporating intermittent fasting (16/8) to improve metabolic flexibility and increase fat burning. Fasting can also help improve insulin sensitivity, which is key for managing weight. Focus on whole foods, avoid processed carbs, and prioritize healthy fats and proteins to support your metabolism.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?No.Understood! If you change your mind in the future, feel free to reach out anytime. I’d be happy to provide resources or information.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?Honestly not sure what I need.If you’re unsure where to start, I suggest beginning with simple dietary adjustments and intermittent fasting (16/8). Creating a personalized fitness plan that includes strength training and aerobic exercise will support your weight loss and help boost energy. Gradually working up to more intense fasting windows as your body becomes metabolically fitter will be helpful. I also recommend seeking resources that teach about AMPK activation and how it helps optimize fat metabolism.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Menopause Matters.Great choice! Wearing something that reflects your journey through menopause can be empowering.

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Manifesto; Own the Change, Master Your Health.This sounds like a great focus for the book. It will provide powerful insights into navigating menopause and maintaining optimal health during this time. I look forward to sharing more as it progresses!

31: SC 40-49

1. What is your age group?40–49

2. Are you currently on Hormone Replacement Therapy (HRT)?No, but considering it.HRT could be a beneficial step to manage perimenopausal symptoms. It’s important to discuss all available options with your doctor, particularly considering body-identical progesterone for sleep and mood stabilization. If you're under 10 years from menopause (<61), the benefits of HRT are generally thought to outweigh the risks.

3. Do you practice intermittent fasting?No, not interested.While you may not be interested in fasting right now, intermittent fasting (especially 16/8) can improve metabolic flexibility and help stabilize appetite. It's a good option to consider as you progress through perimenopause, as it may help regulate weight and improve energy. However, if you prefer to explore other options, focusing on a balanced, nutrient-dense diet can still support your metabolism.

4. What are your biggest challenges in maintaining a healthy weight and metabolism?Perimenopause, slow metabolism.Perimenopause can slow down metabolism, leading to weight gain and difficulty losing it, especially in the midsection. A key factor in overcoming this is strength training, which boosts muscle mass and metabolic rate. AMPK activation, triggered by fasting or exercise, can also help improve fat metabolism and improve overall metabolic flexibility.

5. How often do you engage in structured exercise (gym workouts, walking, strength training, etc.)?DailyYou’re already engaging in daily exercise, which is great! To address muscle building and weight loss, I recommend incorporating strength training into your routine to help with building lean muscle and tackling weight in the midsection. Combining strength training with low-to-moderate intensity aerobic exercise will optimize fat burning and improve your energy levels. Gradually increasing intensity can enhance results over time.

6. Do you experience any hormonal symptoms that are disruptive to your quality of life and relationships?Yes, frequently.Hormonal fluctuations can disrupt your life, but there are strategies that can help. I recommend body-identical progesterone as part of your HRT to help with sleep and mood stabilization. Lifestyle changes, like mindfulness, managing stress, and focusing on hydration, can also help alleviate symptoms.

7. What has been your biggest struggle with fitness or body composition as you’ve aged?Building muscle, harder to shift weight in the midsection, cellulite.As you age, maintaining muscle mass becomes more challenging. Adding strength training to your routine can help combat muscle loss and reduce cellulite. AMPK activation through exercise or intermittent fasting can help improve fat metabolism and shift weight in the midsection.

8. Would you be interested in having Dr. Purity speak at your workplace about metabolic health, menopause, and fitness?Maybe, I’d like more information.If you would like more information on my workplace talks, feel free to reach out via email at info@purity.health. I’d be happy to provide details and tailor the presentation to your workplace’s needs.

9. What type of support or resources would help you stay consistent with your fitness and metabolic health goals?A plan. I need to take the step to do weights currently I do classes and Pilates.It’s great that you’re considering strength training! My recommendation would be to start with simple, achievable weight training goals and gradually increase the intensity. Working with a trainer who specializes in functional fitness and has an understanding of perimenopausal women’s needs can be very helpful. Make sure your meal plans support muscle building and fat loss as well.

10. Would you be interested in a custom menopause slogan T-shirt? If so, please choose your preferred slogan and size:Other (please specify).“Menopause Matters” is a great choice. It’s empowering and relevant to your journey.

11. Dr. Purity is planning to write a book. Which book heading or topic would you be most interested in?Menopause Goddess; Health Hormone Happiness.This will be a fantastic resource for those navigating menopause. The focus on empowerment and understanding hormones will help women embrace the transition with confidence.

Cellulite is caused by a combination of factors, and while it's not fully understood, several contributing factors include:

Fat deposits: Fat cells beneath the skin push against the connective tissue (fibrous bands), causing the skin to pucker and create the appearance of dimples. Even people with low body fat can have cellulite.
Connective tissue structure: The arrangement and strength of connective tissue fibers in the skin play a significant role in whether cellulite forms. In some individuals, the fibrous bands may be thicker or tighter, leading to more pronounced cellulite.
Hormonal factors: Hormones like estrogen, insulin, thyroid hormones, and prolactin influence the development of cellulite. Estrogen, in particular, is thought to contribute to cellulite formation, especially during periods of hormonal fluctuations, such as puberty, pregnancy, and menopause.
Genetics: Genetics can affect skin structure, fat distribution, and the strength of connective tissue, all of which influence the likelihood of developing cellulite. Family history often plays a significant role.
Poor circulation: Inadequate blood flow to the skin can make it harder for the body to eliminate waste products, which may contribute to the formation of cellulite.
Diet and lifestyle: Poor diet, lack of exercise, smoking, and dehydration can negatively affect the skin’s appearance, contributing to the development of cellulite. A diet high in processed foods and sugar can lead to increased fat deposits, which may worsen the appearance of cellulite.
Aging: As you age, the skin becomes thinner, and the connective tissue weakens, making cellulite more visible. Decreased collagen production and reduced skin elasticity with age can also play a role in cellulite formation.

While it’s difficult to prevent or completely eliminate cellulite, a healthy lifestyle, including a balanced diet, regular exercise (especially strength training and cardiovascular exercises), and maintaining a healthy weight, can help improve its appearance.

Florida Beach Fitness Metabolic Fitness Talk

1. HER2 and Hormone Receptor Status:

2. HRT and HER2:

3. Alternative Therapies:

4. Consultation with Oncologist:

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