Keto vs. Intermittent Fasting for Women Over 35: What Really Works for Fat Loss?

Have you ever wondered whether going keto or trying intermittent fasting is the magic key to finally losing

stubborn weight after 35?

I see so many women get incredible results with these approaches… but I’ve also seen them backfire, especially when thyroid function or stress hormones (like cortisol) are already out of balance.

So let’s break down the pros and cons of both, so you can decide what’s right for your body.

Why Women Over 35 Need a Different Approach

Once we hit our mid-30s and beyond, our metabolism starts to shift. Hormones like estrogen, progesterone, and thyroid hormones naturally decline, while cortisol (our stress hormone) often rises.

That means diets that worked in your 20s—or even 10 years ago—don’t always work the same way now.

Our bodies become more sensitive to stress, more resistant to insulin, and more protective of fat stores. (yes this time of life can be sooo fun!)

The Keto Diet: Pros & Cons

Pros:

- Supports insulin sensitivity

- Reduces appetite

- Sharpens brain function (our brain uses ketones as an energy source)

Cons:

- Can stress the thyroid and affect healthy conversion of T4 to T3

- Raises cortisol in some women

- Low fibre affects gut health - not great if you already experience gut symptoms

- Hard to sustain long term, with rebound weight gain risk

Intermittent Fasting: Pros & Cons

Pros:

- Regulates blood sugar

- Reduces snacking and bloating

- Gentle entry point, can gradually extend fasting windows at your pace

Cons:

- May spike cortisol in some women

- Skipping breakfast worsens thyroid fatigue (you may not even know your thyroid is involved!)

- Can lead to overeating later in the day

My Clinical Perspective

In practice, I’ve seen both keto and intermittent fasting work beautifully—but I’ve also seen them stall

progress. The difference comes down to the fact that every woman is an individual.

If you’re already juggling high stress, thyroid shifts, or perimenopause symptoms, strict keto or long fasting

windows may do more harm than good. This is where we need to work out what is going to be best for your physiology at this point in time and try a strategy that isn’t going to create more stress, and help you achieve your goals.

The Bottom Line

Keto and intermittent fasting can both be useful tools, but neither is a one-size-fits-all solution. The real key is understanding what your body needs to balance hormones, lower stress, and unlock fat loss.

Want a downloadable freebie to get you started? Take my free Metabolism Detective Quiz and uncover the hidden blocks that may be keeping you from your goals. Look for the Metabolism Detective Tab on my homepage for more details.

Brain Fog After 35 : Why it's not just about "Getting Older"

Have you ever walked into a room and completely forgotten why you went there? Or found yourself re-reading the same line in a book or email over and over again? Many women over 35 chalk this up to “just getting older.”

But here’s the truth: brain fog in your late 30s, 40s, and beyond isn’t simply a sign of aging. It’s often a reflection of shifting hormones, thyroid imbalances, blood sugar changes, and stress overload. There is good news: Once you understand the causes, you can take steps to clear the fog and restore your mental sharpness.

I personally had noticed my recall of words changing and a general brain fuzziness over the last few months. I chalked this up to due to my perimenopause shifting again (hopefully I’m on the home stretch!). These changes in my own brain function made me revisit this topic for myself, I thought i”d share it with you too.

Why Does Brain Fog Get Worse After 35?

Hormonal shifts play a central role. Estrogen supports brain function by boosting neurotransmitters like acetylcholine ( this is needed for learning and memory) and protecting mitochondria — these are the “batteries” inside brain cells which generate energy. When estrogen levels drop, energy levels in the brain declines, leading to memory slips and difficulty focusing.

But estrogen isn’t the only hormone at play. Progesterone also affects brain function. It acts as a calming influence and helps regulate something called the hypothalamic-pituitary-adrenal (HPA) axis, which governs your stress response. As progesterone declines in perimenopause, this stabilising effect weakens. This leaves women more prone to cortisol spikes, poor sleep, and a destabilised stress response — all of which contribute directly to brain fog.

Can Thyroid Issues Cause Brain Fog?

Yes. Thyroid hormones regulate metabolism in every cell, including brain cells. Even subtle changes in thyroid function ( even ones that may be dismissed as “normal”) can leave you feeling sluggish and foggy.

The most important Thyroid hormone to consider in this case is T3. This is the active form of thyroxine. Its our ‘Bang for Buck’ thyroid hormone that docks onto our cell’s outer membrane and signals the cell to start making energy. If T3 isn’t at optimal levels it may impact brain cell energy production, potentially making you feel foggy.

Insulin resistance: Why Brain fog hits after meals

If you notice brain fog after eating, especially carb-heavy meals, insulin resistance could be the culprit. Just like muscles, the brain can become resistant to insulin, making it harder for glucose (your main fuel) to get into cells.

This creates an “energy crisis” in the brain, particularly in regions responsible for focus and executive function. The result? That all-too-familiar afternoon crash. The Easy Remedy here is to balance out your meals. Ensure adequate amounts of Protein, fibre through non starchy vegetable and a little bit of healthy fats.

Does Stress and Cortisol Make Brain Fog Worse?

Absolutely. Chronic stress raises cortisol levels, which over time may shrink a part of the brain called the hippocampus. This is the brain’s memory center. High cortisol also interferes with sleep, robbing your brain of its nightly repair cycle. The combination of poor rest and chronic stress keeps your brain stuck in a foggy loop.

Neurotransmitters Affect Focus and Clarity

Hormonal changes in perimenopause alter brain chemistry. Serotonin and dopamine (linked to motivation, joy, and focus) naturally decline, while GABA (the neurotransmitter that calms and grounds you) becomes less effective.

This leaves many women feeling restless, unmotivated, overwhelmed and mentally drained.

What’s the Best Fuel for a Foggy Brain?

When the brain becomes insulin resistant, glucose isn’t used efficiently. That’s where ketones come in. Ketones are a cleaner, steadier energy source for the brain, which explains why some women feel sharper when reducing refined carbs or experimenting with intermittent fasting. Please note: you don’t need to do a strict Keto diet to generate ketones. I also don’t recommend long periods of fasting for every women, it can suit some but not all. More on this topic next blog post!

What Nutrients Can Help Clear Brain Fog?

While addressing hormones, thyroid, and lifestyle is essential, these are three of my favourtie nutrients that can provide extra support:

• Magnesium Glycinate — Calms the nervous system, improves sleep, and regulates cortisol.

• Omega-3s (especially DHA) — Essential for brain cell structure and reducing inflammation.

• Creatine — Provides quick energy for brain cells; research shows it supports focus, mental stamina, and faster processing.

Final Thoughts: How Do You Beat Brain Fog After 35?

Brain fog is not “just aging.” It’s a signal that your body — and your brain — need support. By rebalancing hormones, checking thyroid health, managing blood sugar, and calming the stress response, you can restore clarity and feel like yourself again.

You deserve to feel sharp, focused, and energised — at every age.

I hope this helps. To learn more about my services, please book a discovery call via my booking link on home page of my website. This is a no obligation 20min chat to discuss your health goals and see if Naturopathy (and me!) are a good fit to help you feel your best.

The Inflammation Trap: Why Your Body Won't Let Go of Weight (Even When You're Doing Everything Right)

Spoiler alert: It's not your willpower, and it's definitely not your fault.

If you're tracking every calorie, hitting the gym regularly, and still watching the scales refuse to budge, there's likely an invisible enemy working against you. Hidden chronic inflammation might be the missing piece of your weight loss puzzle—and it's especially common during perimenopause and menopause.

Here's the truth: weight loss is far more complex than the outdated "calories in, calories out" formula we've been fed for decades. Chronic inflammation represents a crucial missing piece that can make weight loss feel nearly impossible, no matter how disciplined you are with your nutrition and fitness routines.

The Perimenopause Perfect Storm

Women navigating perimenopause face unique challenges when it comes to inflammation and weight management. This life stage creates what I call the "perfect storm" for stubborn weight gain:

Estrogen's Vanishing Act: Estrogen naturally protects against chronic inflammation. As estrogen levels decline during perimenopause, inflammation automatically increases throughout your body—like losing your metabolic bodyguard.

The Progesterone Drop: Progesterone also takes a nosedive during perimenopause, and this hormone has powerful anti-inflammatory properties. Its decline adds fuel to the inflammatory fire.

This creates a double hit where hormonal changes and increased inflammation team up against your weight loss goals. The result? A disruption of the delicate hormone balance women need for healthy metabolism, creating a vicious cycle where hormonal changes increase inflammation, which then worsens hormonal imbalances.

The Warning Signs You Might Be Overlooking

Many women brush off these symptoms as "normal" parts of midlife, but they could actually be your body's SOS signals about chronic inflammation:

• Feeling constantly tired or run down, even after adequate sleep

• Unexplained changes in sleep patterns

• Moods that seem to shift more quickly than usual

• Gaining belly fat despite no changes in diet or exercise habits

• Joint pain or injuries that seem to linger longer than they should

• Unexplained blood sugar fluctuations

These symptoms often fly under the radar for months or years because they develop gradually and mimic typical aging changes. However, recognizing them early can be your key to addressing underlying inflammation before it completely hijacks your metabolism.

How Inflammation Hijacks Your Thyroid (Your Metabolic Command Center)

Your thyroid is like your body's metabolic thermostat, and chronic inflammation can throw it completely off course:

The Autoimmune Trigger: Chronic inflammation can trigger autoimmune thyroid conditions like Hashimoto's thyroiditis. Women become particularly vulnerable during perimenopause due to immune system changes.

The Conversion Crisis: Even without autoimmune disease, inflammation reduces the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone). It's like having a car with fuel in the tank but a broken fuel pump.

The Hidden Problem: This thyroid dysfunction leads to persistent fatigue, brain fog, and stubborn weight gain—even when standard thyroid blood tests look "normal." Many women struggle for years without realizing inflammation is sabotaging their thyroid function.

The Stress-Inflammation Tornado

Chronic stress adds another devastating layer to the inflammation puzzle:

Stress Meets Cortisol: Chronic stress keeps cortisol levels elevated, transforming this once-protective hormone into an inflammatory troublemaker.

The Vicious Cycle: This creates a destructive loop where stress fuels inflammation, and inflammation increases stress on your body.

The Belly Fat Connection: High cortisol levels actively promote fat storage around your midsection, making weight loss feel like an uphill battle.

The Insulin Resistance Roadblock

One of inflammation's most sinister tricks is how it blocks fat burning through insulin dysfunction:

Cellular Sabotage: Inflammation interferes with insulin signaling pathways, essentially jamming the communication between insulin and your cells.

The Compensation Game: When cells resist insulin, your body cranks out even more to compensate. The more insulin resistant you become, the more inflamed you get—another vicious cycle.

Fat Burning Shutdown: Higher insulin levels directly block fat burning and promote fat storage, creating metabolic inflexibility where your body struggles to switch between burning carbs and fats efficiently.

Why Your Body Goes Into Fat-Hoarding Mode

When chronic inflammation takes hold, it fundamentally rewires how your body operates:

Survival Mode Activated: Inflammation tricks your body into "survival mode," prioritizing energy storage over energy burning as a protective mechanism.

Metabolic Slowdown: Your metabolism downshifts as your body conserves resources to fight what it perceives as an ongoing threat.

The Hormonal Mutiny: Fat burning becomes nearly impossible when your entire hormonal environment is working against you, regardless of how perfectly you follow your diet and exercise plan.

5 Powerful Ways to Fight Back Against Hidden Inflammation

1. Fuel Your Body With Anti-Inflammatory Powerhouses

Transform your plate into inflammation's worst enemy:

Antioxidant Superstars: Blueberries, apples, leafy greens, cauliflower, and broccoli provide compounds that fight inflammation at the cellular level.

Omega-3 Warriors: Salmon, sardines, walnuts, flax seeds, and chia seeds deliver essential fatty acids that actively reduce inflammation.

Kitchen Medicine Cabinet: Olive oil, green tea, garlic, ginger, turmeric, cinnamon, and rosemary can easily transform any meal into an anti-inflammatory feast.

Nuts and Seeds: Research consistently shows that regular consumption of nuts and seeds decreases inflammatory markers throughout the body.

2. Eliminate the Inflammation Instigators

Removing these troublemakers can create dramatic improvements:

Processed Fat Villains: Say goodbye to processed meats, margarine, and trans fats—they're inflammation's best friends.

Sugar in Disguise: Watch out for high fructose corn syrup hiding in soft drinks, sauces, pre-made desserts, and even some cereals.

Refined Carb Chaos: White flour, white rice, and refined sugars spike blood sugar and fan the flames of inflammation.

Chemical Cocktails: Most processed foods contain artificial colors and flavors that can trigger inflammatory responses in sensitive individuals.

3. Move Your Body the Smart Way

Exercise can be your anti-inflammatory secret weapon—when done right:

Sweet Spot Intensity: Walking, cycling, swimming, yoga, and moderate aerobic activities provide optimal anti-inflammatory benefits without overdoing it.

Strength Training Bonus: Weight or resistance training fights inflammation while preventing the bone and muscle loss common during menopause.

Avoid the Exercise Trap: Too much high-intensity exercise can actually increase inflammation. Aim for movement that energizes rather than depletes you.

4. Heal Your Gut, Heal Your Inflammation

Your gut health is ground zero for whole-body inflammation:

Build Your Microbial Army: A healthy gut microbiome is your first line of defense against systemic inflammation.

Fermented Food Magic: Sauerkraut, kombucha, miso, kimchi, and kefir provide beneficial bacteria that actively support gut health.

The SCFA Secret: Fermentation produces short-chain fatty acids (SCFAs) like butyrate, which have powerful anti-inflammatory properties and strengthen your gut barrier.

Supplement Strategically: If fermented foods aren't realistic for you, a quality probiotic supplement can help bridge the gap.

5. Tame the Stress Beast

Since stress directly fuels inflammation, managing it becomes non-negotiable:

Daily Stress Busters: Meditation, yoga, journaling, or even just 10 minutes of deep breathing can make a measurable difference.

Simplify Your Life: Look for ways to streamline your routine and eliminate unnecessary stressors.

Decision Fatigue Fix: Meal prep and organizational systems reduce the mental load that contributes to chronic stress.

Track Your Progress (If You Want the Numbers)

For those who love data (you know I LOVE data!), these tests can measure your inflammation levels:

hs-CRP (High-Sensitivity C-Reactive Protein): Your liver produces this protein in response to inflammation—it's like a smoke detector for your body.

ESR (Erythrocyte Sedimentation Rate): This test can reveal chronic inflammation and possible autoimmune activity.

Blood Panel Ratios: Certain ratios in standard blood work can also indicate inflammation levels.

Pro tip: Fast for 12 hours and get good sleep before testing for the most accurate results.

The Hope You've Been Looking For

Here's the encouraging truth: inflammation-driven weight resistance isn't permanent. You absolutely can control and even reverse inflammation through the right approach. Small, consistent changes can create profound shifts in reducing inflammation throughout your body.

Your body naturally wants to be healthy and maintain an optimal weight. We just need to identify and remove the inflammatory roadblocks preventing your natural fat-burning mechanisms from doing their job.

Ready to Become Your Own Metabolism Detective?

If this resonates with you (and I'm hoping it does), you don't have to figure this out alone. The journey to overcoming stubborn weight loss often requires a personalized approach that addresses your unique inflammatory triggers and hormonal patterns.

Take my free Metabolism Detective Quiz to discover which hidden factors might be sabotaging your weight loss efforts. In just 3 minutes, you'll get personalized insights into what could be blocking your progress—and most importantly, what to do about it.

Take the Metabolism Detective Quiz Now: look for it on my home page tabs → lisascarfonaturopath.com/metabolism-detective

Want more insights like this delivered straight to your feed? Follow me on Facebook and Instagram (search Lisa Scarfo Naturopath) where I share tips, glimpses into my practice, and real client success stories that will inspire your own transformation journey.

Remember: sustainable weight loss isn't about fighting against your body—it's about working with your body's natural systems by creating the optimal internal environment for health and fat burning to occur naturally.

Your metabolism mystery is solvable. Let's crack the code together.

Thyroid vs. Adrenal Fatigue: How to Tell the Difference (& Why It Matters for Your Weight)

Feeling exhausted but your doctor says your thyroid is 'normal'? You might be dealing with adrenal fatigue instead—or both at the same time.

If you're a woman over 35 struggling with stubborn weight gain and crushing fatigue, you've probably wondered about your thyroid. But what if I told you that your symptoms might actually be pointing to your adrenals instead? Or worse yet, both systems could be struggling simultaneously.

Understanding the difference between thyroid dysfunction and adrenal fatigue is crucial for getting the right treatment and finally addressing that weight that just won't budge. Let me break down the key differences so you can advocate for proper testing and get the answers you deserve.

The Thyroid Story: When Your Metabolic Engine Slows Down

Your thyroid is like your body's metabolic thermostat. When it's not functioning optimally, everything slows down—including your ability to lose weight. Here's what thyroid dysfunction typically looks like:

Energy Patterns That Never Quit Unlike the ups and downs of adrenal issues, thyroid-related fatigue is consistent and relentless. You wake up tired, stay tired all day, and rest doesn't help. It's an all-encompassing exhaustion that makes even simple tasks feel overwhelming. Some of my clients describe this as like never getting out of 1st gear…ALL.THE.TIME.

The Temperature Connection Are you always reaching for a sweater while everyone else is comfortable? Thyroid dysfunction often manifests as feeling cold all the time, especially in your hands and feet. Many women notice their body temperature runs consistently low.

Weight Gain That Defies Logic This is the big one that brings most women to my practice. Despite eating less and exercising more, the scale keeps creeping up. Thyroid dysfunction makes weight loss incredibly difficult because your metabolism has essentially downshifted into a lower gear.

The Physical Signs You Can't Ignore Look for thinning hair (especially the outer third of your eyebrows) or hair that beraks easily, dry skin that no amount of moisturizer seems to help, and brittle nails. Chronic constipation and persistent bloating are also common red flags.

Mental and Emotional Symptoms Brain fog, memory issues, and feelings of anxiety or depression can all stem from thyroid dysfunction. Many women describe feeling like they're "thinking through molasses."

Menstrual Changes Heavier periods, irregular cycles, or cycles that seem to drag on forever can all indicate thyroid issues.

The Adrenal Story: When Stress Hijacks Your Hormones

Your adrenals are your stress-response system, and in our always-on world, they're often working overtime. When they become fatigued, the symptoms look quite different from thyroid issues:

The "Tired But Wired" Phenomenon This is the hallmark of adrenal fatigue. You're exhausted but your mind races when you try to sleep. You might get a second wind late at night, making it hard to wind down. The infamous 3pm energy crash is another telltale sign.

Temperature Regulation Issues Instead of feeling cold, you might experience night sweats or feeling overheated. Your body's temperature regulation system becomes erratic.

While renovating our house last year, this was the adrenal flag I had experienced. I’ve never had hot flushes through perimenopause, but when my stress levels went crazy for periods of the renovation, this was my bodys way of letting me know I needed some help.

Stress-Driven Weight Gain Adrenal-related weight gain typically settles around your midsection as visceral fat. You might also notice intense cravings for salty or sweet foods, especially during stressful periods. Have you noticed this craving for sweet or salty when your really stressed?

Stress-Related Physical Changes Hair loss can be common for many women during particularly stressful periods. Skin issues like adult acne or unexplained rashes, and digestive upset that worsens during stress are all common signs.

Mental and Emotional Rollercoaster Worsening Anxiety, feeling overwhelmed by normal daily tasks, mood swings, and irritability are classic adrenal fatigue symptoms. These are all classic signs of our fight or flight response.

Menstrual Disruption Shorter cycles, severe PMS symptoms, or missed periods can all result from chronic stress and adrenal dysfunction.

The Complicated Truth: When Both Systems Are Struggling

Here's where things get really tricky—you can absolutely have both thyroid dysfunction and adrenal fatigue simultaneously. In fact, chronic stress can actually suppress thyroid function, creating a domino effect that impacts both systems.

Common symptoms that overlap include fatigue, weight gain, mood changes, and sleep disruption. This is why so many women feel confused and frustrated when trying to pinpoint what's wrong.

The reality is that these systems don't operate in isolation. Your hormones are all interconnected, and when one system struggles, it often affects the others. This is particularly true during perimenopause when declining estrogen adds another layer of complexity.

Getting the Answers You Deserve

If these symptoms sound familiar, it's time to consider getting some testing done to help determine is it thyroid or adrenal dysfunction (or both!)

For Thyroid Assessment:

• Complete thyroid panel including TSH, Free T3, Free T4, Reverse T3, and thyroid antibodies (TPO and TgAb)

For Adrenal Assessment:

• Cortisol awakening response test (saliva test taken at multiple points throughout the day) GPs tend to order a Fasting blood test on waking.

• DHEA levels

Additional Supporting Tests:

• Vitamin D, Vitamin B12, Iron studies

Remember, your symptoms are real and valid. You know your body better than anyone, and persistent fatigue and unexplained weight gain are not things you should just have to "live with" as you age.

Moving Forward

Understanding whether you're dealing with thyroid dysfunction, adrenal fatigue, or both is the first step toward getting your energy back and addressing that stubborn weight gain. The right testing can provide the roadmap for targeted treatment that actually addresses the root cause of your symptoms.

Don't let any Health Professional dismiss your concerns or tell you that feeling exhausted and gaining weight is just a normal part of aging. You deserve to feel vibrant and healthy at every stage of life.

If you're ready to dig deeper into what might be driving your symptoms, I'd love to help you connect the dots. Book a consultation to discuss your individual situation and create a personalized plan for getting your hormones—and your life—back on track.

Hormones, Metabolism and You: The Invisible Connections

Hormones, Metabolism and You: The Invisible Connections

If you've been working hard to lose weight but feel like your body just isn't cooperating, I want you to know something important: it's not your fault.

After 35, your body changes in profound ways that most diet programs completely ignore. These changes aren't about willpower or discipline—they're about biology, specifically your hormonal landscape.

Your Hormones: The Hidden Conductors of Your Metabolism

Think of your hormones as an intricate orchestra. When every instrument plays in harmony, your metabolism hums along efficiently. But when even a few instruments fall out of tune, the entire symphony of your metabolism can falter.

Here are the key players in your hormonal orchestra:

Estrogen: The Metabolic Multitasker

As you move through your 30s and 40s, estrogen levels begin to fluctuate and eventually decline. This isn't just about reproductive health—estrogen directly impacts:

• Fat storage patterns: Lower estrogen often shifts fat storage from hips and thighs to the abdomen

• Insulin sensitivity: Making it harder for your cells to process glucose

• Metabolic rate: Potentially slowing how quickly you burn calories

That stubborn belly fat that seemed to appear overnight? It's largely a hormonal response, not a reflection of your efforts.

Progesterone: The Calming Counterbalance

Progesterone begins declining even before estrogen, creating an imbalance that can cause:

• Water retention and bloating

• Disrupted sleep (which further impacts metabolism)

• Increased anxiety and stress eating

Thyroid Hormones: Your Metabolic Thermostat

Your thyroid regulates virtually every metabolic process in your body. After 35, women become increasingly vulnerable to thyroid imbalances that can:

• Slow your basal metabolic rate by up to 40%

• Create unexplained fatigue

• Make weight loss seemingly impossible

Many women struggle for years without realizing their thyroid needs attention.

Cortisol: The Stress Responder

Modern life keeps many of us in constant "fight or flight" mode, leading to:

• Increased abdominal fat storage

• Intense cravings for sugary, high-calorie foods

• Muscle breakdown (further slowing metabolism)

Insulin: The Storage Hormone

As hormonal shifts affect your insulin sensitivity, your body may:

• Convert more calories to fat storage

• Experience stronger cravings

• Feel perpetually hungry despite adequate caloric intake

The Hormonal Balancing Act:

Why One-Size-Fits-All Solutions Fail

When you understand the hormonal matrix underlying your metabolism, you begin to see why generic weight loss advice often falls short. The diet that worked for your friend—or even for you a decade ago—may be completely misaligned with your current hormonal reality.

Your unique hormonal profile requires a personalized approach.

Signs Your Hormones May Be Affecting Your Weight

• Weight gain primarily in the midsection

• Increasing difficulty losing weight despite consistent effort

• Fatigue that doesn't improve with rest

• Sleep disturbances

• Mood swings, anxiety, or depression

• Temperature sensitivity

• Cravings that feel overwhelming

Your Path Forward: Personalized Hormonal Balance

Understanding your specific hormonal challenges is the first step toward creating a metabolism that works with you, not against you.

This is why I created the Metabolism Detective Quiz—to help you uncover which hormonal imbalances might be affecting your unique metabolic landscape.

The quiz helps identify:

• Which hormones might be out of balance for you

• How your specific lifestyle factors affect these hormones

• Personalized first steps to restore hormonal harmony

Instead of fighting against your body, you can learn to work with its natural wisdom.

There is Hope

I want you to know that hormonal balance—and the vibrant metabolism that comes with it—is possible at any age. I've seen countless women transform their relationship with food, exercise, and their bodies once they understand the hormonal picture.

Your body isn't betraying you. It's trying to communicate. And when you learn to listen and respond with the right strategies for your unique hormonal profile, extraordinary healing can begin.

Ready to decode your metabolism's message? Take the Metabolism Detective Quiz and begin your journey to hormonal harmony.

Your metabolism has a story to tell. It's time to listen, Lisa x

The Silent Disruptor: How Cortisol Hijacks your Metabolism

Navigating life in your 30s and 40s as a woman can feel like a tightrope walk, especially when a hidden hormone lurks in the shadows: cortisol. Known as the "stress hormone," cortisol can sneakily disrupt your metabolism, making weight management an uphill battle.

Cortisol's Metabolic Mischief

Cortisol isn't just a stress marker; it's a potent chemical that affects fat storage, energy processing, and weight maintenance. Elevated cortisol levels can lead to:

1. Fat Storage: Chronic stress drives your body to store more fat, particularly around the abdomen, posing increased health risks.

2. Insulin Resistance: Higher cortisol levels interfere with insulin sensitivity, making blood sugar regulation difficult and increasing cravings and hunger, making it harder to lose weight.

3. Muscle Breakdown: Persistently high cortisol can lead to muscle tissue breakdown, slowing your metabolic rate and making weight loss even harder.

Stress Triggers for Women in Midlife

Women in their 30s and 40s face unique stressors, including career challenges, family responsibilities, perimenopause symptoms, and financial pressures. These factors contribute to a chronic stress environment and elevated cortisol levels.

Holistic Stress Management

To combat cortisol's effects, consider these strategies:

Physiological Strategies

• Regular Exercise: Focus on stress-reducing activities like yoga and walking and strength training. Please put HIIT classes on hold.

• Sleep Optimization: Aim for 7-9 hours of quality sleep. Prioritize rest without guilt.

• Nutrition: Include adaptogenic herbs like Withania, balance meals with protein, and reduce caffeine and alcohol.

Psychological Approaches

• Mindfulness: Practice daily meditation.

• Boundary Setting: Learn to say no and protect your energy.

• Professional Support: Seek therapy or coaching for stress management.

Lifestyle Modifications

• Digital Detox: Implement screen-free times, especially before bedtime.

• Social Connection: Prioritize supportive relationships.

• Nature Exposure: Spend regular time outdoors to reduce cortisol production.

Metabolic Renewal Through Stress Reduction

By managing stress, you redesign your metabolic blueprint, resulting in:

• More efficient fat burning

• Improved insulin sensitivity

• Better muscle preservation

• Enhanced energy levels

• Stable mood and hormonal balance

Your Metabolic Reset Action Plan

1. Track your stress levels and triggers.

2. Implement one new stress management technique weekly.

3. Monitor your body's responses.

4. Be patient and compassionate with yourself.

Final Thoughts

Understanding the cortisol-metabolism connection empowers you to reclaim metabolic control. Remember, your body is responding to the environment you create. Embrace the journey of understanding, compassion, and gentle action.

Hope this helps, Lisa x

Pumpkin and quinoa soup

#foodiefriday Pumpkin and quinoa soup with Thai inspired flavours: lemongrass, garlic, ginger, ground and fresh coriander, turmeric and coconut milk. Serve with a squeeze of lemon or lime juice to make it sing 😋

9 Likes, 3 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "#foodiefriday Pumpkin and quinoa soup with Thai inspired flavours: lemongrass, garlic, ginger,..."

Curried Lentil and Vegetable soup

#foodiefriday We all need to nourish ourselves at the moment. We need to deliver easy, clean food that soothes us from within. My go to for this is soup. This Curried Lentil and Vegetable soup is dead easy and you've probably got most if not all the ingredients at home already. You can add or take vegetables based of what you've got handy. I cooked about a cup of red lentils in a separate saucepan then drain (or a tin of lentils rinsed well if you're really time poor). In your soup saucepan, fry 1 onion, 2 garlic cloves, a knob of ginger, 1 chilli, 1/2 bunch chopped coriander (stalks, roots and leaves), 1 tsp of each- turmeric powder, cumin powder and garam marsala all until fragrant. Add 1 litre vegetable stock, 1 tin tomatoes, lentils and your assorted vegetables (I had carrots, celery, pumpkin & kale). Cook until all vegetables soft. Serve with a blob of yoghurt, more coriander and some pumpkin seeds 😋

17 Likes, 1 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "#foodiefriday We all need to nourish ourselves at the moment. We need to deliver easy, clean food..."

Sweet potato 'toast'

#Foodiefriday Sweet potato 'toast'. Peel and cut sweet potato long ways (4-5mm thick). Toss in a little olive oil and bake for 15-20min in a 180 degree oven on a lined baking tray. Toppings tonight included: - spinach and egg - hommus, avocado and walnuts - zucchini, capsicum and tahini. Pick you favourite or design your own! The upside is the leftover sweet potato toast can be popped into the freezer (tip: leave them on the roasting tray until frozen before storing in containers or zip lock bags).These can pulled out for fast midweek dinners, a weekend brunch or added to a work lunch 😁 Thanks for the inspiration @djblatner 🙏😀🙌

19 Likes, 2 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "#Foodiefriday Sweet potato 'toast'. Peel and cut sweet potato long ways (4-5mm thick). Toss in a..."

Foodie Friday: Sugar free breakfast cereal

#Foodiefriday My version of Steph Lowe's Suger free breakfast cereal. Start with 3 big spoons of either Greek or coconut yoghurt, a small handful of nuts, 2 spoons of shredded coconut, 1 teaspoon chia seeds, 2 spoons of sunflower seeds or pepitas (or a mix of both), a small handful frozen raspberries. Mix well, then I topped it with a few blackberries, pepitas and a sprinkle of coconut. Enjoy! Thanks @thenaturalnutritionist 🙋‍♀️🙏

Lisa Scarfo Naturopath shared a photo on Instagram: "#Foodiefriday My version of Steph Lowe's Suger free breakfast cereal. Start with 3 big spoons of..." * See 165 photos and videos on their profile.