From Hot Flashes to Health: We Can Help You Thrive During Peri/menopause

As a perimenopausal woman, you may be experiencing some challenging symptoms that can make it difficult to feel your best. But don’t worry, there are steps you can take to improve your health and well-being during this time of transition.

Incorporating keto brews and time-restricted eating into your lifestyle can be an exciting and effective way to achieve your health goals. Research has shown that a diet rich in healthy fats, protein, and fibre, while limiting processed foods and sugar, can improve your metabolic health and reduce inflammation.

Adding intermittent fasting can further boost the benefits of this lifestyle, helping you to lose weight, increase energy, and reduce symptoms of perimenopause, such as hot flashes and mood swings.

Remember, it’s never too late to make positive changes to your diet and lifestyle. With the right tools and support, you can achieve optimal health and well-being.

The Holland Clinic Peri Power Plan is a 5-step program designed specifically to help women in perimenopause achieve their health goals. This evidence-based approach focuses on food freedom, vitality, and reducing negative symptoms through a combination of dietary changes, intermittent fasting, time-restricted eating, and supplementation.

I encourage you to give it a try and see how much better you can feel. With the right mindset and support, you can achieve your health goals and enjoy this exciting new chapter of your life.

For perimenopausal women struggling with weight and energy levels , incorporating keto brews and time-restricted eating into your lifestyle can be an exciting and effective way to achieve your health goals. 

Research by Valter Longo supports the idea that a clean hybrid between the Mediterranean and longevity diets can provide vitality and food freedom. This is what I teach in my clinic. 

By following a diet rich in healthy fats, protein, and fibre, and limiting your intake of processed foods and sugar, you can improve your metabolic health and reduce inflammation. 

Adding intermittent fasting can further boost the benefits of this lifestyle, helping you to lose weight, increase energy, and reduce symptoms of peri/menopause. 

Remember, it’s never too late to make positive changes to your diet and lifestyle, and with the right tools and support, you can achieve optimal health and well-being; vitality for good. 

Valter Longo is a prominent researcher in the field of nutrition and aging, and his work has been influential in promoting the idea that dietary interventions can extend lifespan and improve healthspan.

His research has shown that calorie restriction and fasting can have beneficial effects on a variety of health markers, and that certain dietary patterns, such as the Mediterranean diet, can also improve health outcomes.

One of Longo’s key contributions to the field is the development of the fasting-mimicking diet (FMD), which is designed to replicate the beneficial effects of fasting without requiring complete abstinence from food. 

Studies have shown that the FMD can reduce markers of inflammation and aging, improve metabolic health, and enhance cognitive function in both animal models and human subjects. We teach our patients to achieve this through our Ketobrews. 

In a randomized controlled trial published in the journal Cell Metabolism, Longo and his colleagues investigated the effects of a 5-day FMD on markers of aging and disease risk in healthy adults. The study found that the FMD reduced risk factors for aging and age-related diseases, including inflammation, insulin resistance, and oxidative stress. The FMD also decreased levels of IGF-1, a hormone that has been implicated in cancer risk and aging.

Overall, Longo’s research provides strong support for the idea that dietary interventions, including fasting and certain dietary patterns such as the Mediterranean diet, can have powerful effects on health span and life span. By incorporating these strategies into their lifestyles, perimenopausal women may be able to achieve their health goals and improve their overall well-being.

The Holland Clinic Peri Power Plan is a 5-step program designed to help women in perimenopause achieve their health goals:

1. Keto Brews: Incorporating ketogenic drinks, such as coffee and tea, into your diet can provide numerous health benefits, including weight loss and improved energy levels.
2. Fasting Forward: Intermittent fasting and time-restricted eating can help regulate hormones and reduce symptoms of perimenopause, such as hot flashes and mood swings.
3. Food for Thought: Following a hybrid longevity/Mediterranean-style diet that includes whole, nutrient-dense foods can provide the necessary nutrients and support for a healthy body and mind.
4. Science-Backed Supplements: Evidence-based supplements, such as omega-3s and probiotics, can further support the body during perimenopause (The right supplement in the right order at the right time)
5. Health Chronicles: Keeping track of your progress and documenting your journey can help keep you motivated and accountable to your health goals.

Valter Longo’s research has shown that intermittent fasting and time-restricted eating can help regulate hormones and reduce symptoms of perimenopause, including hot flashes and mood swings. Allesio Fasano and Jason Fung’s research has also supported the benefits of intermittent fasting in reducing insulin resistance, which is often associated with weight gain and hormonal imbalances in perimenopausal women.

Lisa Mosconi’s research supports the importance of a nutrient-dense diet, such as the hybrid longevity/Mediterranean-style diet recommended in the Holland Clinic Peri Power Plan, for maintaining brain health and reducing the risk of cognitive decline. Additionally, evidence-based supplements like omega-3s and probiotics can further support the body during perimenopause.

Overall, the Holland Clinic Peri Power Plan is a comprehensive and evidence-based approach to perimenopause that focuses on food freedom, vitality, and reducing negative symptoms through a combination of dietary changes, intermittent fasting, time-restricted eating, and supplementation.

The below studies provide evidence for the various components of the Holland Clinic Peri Power Plan and support the plan’s overall goal of promoting health and reducing negative symptoms during perimenopause: 

• Valter Longo’s research on the benefits of intermittent fasting and time-restricted eating in reducing symptoms of perimenopause: “Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease” (2017) and “Fasting: molecular mechanisms and clinical applications” (2014).
• Allesio Fasano and Jason Fung’s research on the benefits of intermittent fasting in reducing insulin resistance: “Intermittent fasting versus daily calorie restriction for type 2 diabetes prevention: a review of human findings” (2018).
• Lisa Mosconi’s research on the importance of a nutrient-dense diet for brain health and reducing the risk of cognitive decline: “Mediterranean diet and brain structure in a multiethnic elderly cohort” (2017) and “Nutrient patterns and brain biomarkers of Alzheimer’s disease in cognitively normal individuals” (2018).

In summary: 

• Perimenopausal women can experience challenging symptoms that make it difficult to feel their best, but there are steps they can take to improve their health and well-being during this time of transition.
• Incorporating keto brews and time-restricted eating into your lifestyle can be an effective way to achieve your health goals. A diet rich in healthy fats, protein, and fiber while limiting processed foods and sugar can improve metabolic health and reduce inflammation.
• Adding intermittent fasting can further boost the benefits of this lifestyle, helping to lose weight, increase energy, and reduce symptoms of perimenopause such as hot flashes and mood swings.
• The Holland Clinic Peri Power Plan is a 5-step program designed specifically to help women in perimenopause achieve their health goals, which focuses on food freedom, vitality, and reducing negative symptoms through dietary changes, intermittent fasting, time-restricted eating, and supplementation.
• It’s never too late to make positive changes to your diet and lifestyle, and with the right tools and support, you can achieve optimal health and well-being.
• Valter Longo’s research has shown that dietary interventions, including fasting and certain dietary patterns such as the Mediterranean diet, can have powerful effects on healthspan and lifespan. Incorporating these strategies into your lifestyle can help achieve your health goals and improve overall well-being.
• The Holland Clinic Peri Power Plan includes Keto Brews, Fasting Forward, Food for Thought, Science-Backed Supplements, and Health Chronicles. These steps can help regulate hormones, reduce symptoms of perimenopause, and provide necessary nutrients and support for a healthy body and mind.