Why Low Iron Isn't Always Your Fatigue Problem

Exhausted all the time? Before you reach for another iron supplement, read this.

If you're a woman who's been dragging herself through the day, chances are someone has suggested you're low in iron. And look, they might be right—iron deficiency is genuinely exhausting. But here's what I see time and again in practice: women taking iron supplements religiously, yet still feeling absolutely shattered.

If that's you, it's not because you're not trying hard enough. It's because your fatigue might be coming from somewhere else entirely.

Your Thyroid Might Be the Real Culprit

This is huge, especially for women over 35. Your thyroid is basically your body's metabolic control center—it regulates everything from your temperature to how your cells produce energy. When it's even slightly underactive (yes, even subclinically), you can feel like you're wading through treacle every single day.

Here's the thing: you can't diagnose thyroid issues based on symptoms alone. You need proper bloodwork—TSH, free T4, free T3, and sometimes reverse T3 and thyroid antibodies. It gives us the full picture.

What to look out for: constantly cold hands and feet, hair that's thinning more than usual, ongoing constipation, puffiness, and waking up feeling like you haven't slept at all—even after eight hours.

I’m incredibly passionate about helping women with their Thyroid health. This is due to me finding out I had mild thyroid dysfunction myself a few years into perimenopause. I did further training in this space to help myself and others.

Stress Has Physically Changed How Your Body Makes Energy

Remember when everyone was talking about "adrenal fatigue"? Well, the science has moved on, and what we're really looking at is something called ‘HPA axis dysregulation’. Basically, chronic stress—whether it's emotional upheaval, physical demands, or hormonal chaos—disrupts the communication between your brain and adrenal glands.

The result? Your cortisol patterns go haywire, your sleep suffers, and your energy becomes completely unreliable.

Sound familiar? Struggling to get going in the morning, craving sugar like it's your job, brain fog that won't lift, and that soul-destroying 3 p.m. slump.

What helps: gentle movement (not punishing workouts), genuinely restorative sleep, eating regular balanced meals, and herbs like Ashwagandha, Rhodiola, or Licorice root can be incredibly supportive. Just please chat with your healthcare practitioner before starting anything new, especially if you're on medications.

The Iron Test That Might Be Lying to You

Here's where it gets tricky. Most people get their ferritin tested (that's your stored iron) and assume that tells the whole story. But ferritin also shoots up when you have inflammation in your body. So you could have "normal" or even high ferritin levels but still be functionally low in iron if inflammation or thyroid issues are interfering.

And the flip side? Taking iron when you don't actually need it can cause real harm. Iron overload creates oxidative stress and puts strain on your organs.

Bottom line: only supplement iron when you've got proper confirmation from comprehensive testing—ferritin, serum iron, transferrin saturation, and inflammatory markers like CRP. More isn't always better.

Your Gut Might Not Be Doing Its Job

You could be eating all the iron-rich foods and taking your supplements perfectly, but if your gut isn't absorbing nutrients properly, you're basically pouring water into a leaky bucket.

Low stomach acid, SIBO, intestinal inflammation, or gluten sensitivity can all sabotage nutrient absorption. Plus, a healthy gut microbiome actually helps recycle iron efficiently—who knew?

Quick win: when you eat iron-rich foods (think grass-fed red meat, lentils, spinach), pair them with vitamin C sources like capsicum or citrus. And skip the tea or coffee with meals—they interfere with iron absorption.

Iron Isn't the Only Player in Your Energy Game

Your cells need more than just iron to make energy. Your mitochondria (the little power plants in your cells) also rely on B vitamins, magnesium, carnitine, and CoQ10 to convert food into usable energy (the techincal term is ATP for the science boffins amongst us).

Stress, restrictive diets, or just not eating enough nutrient-dense food can leave you deficient in these crucial cofactors.

Worth considering: a good quality whole-food B-complex, magnesium glycinate, and loading up on antioxidant-rich foods like berries, leafy greens, and olive oil. Again, run it past your practitioner first, particularly if you have existing health conditions or take medications.

Sleep and Blood Sugar: The Dynamic Duo You're Overlooking

If your blood sugar is on a roller coaster, or cortisol is surging at night when it should be nice and low, your sleep quality tanks—even if you're technically in bed for eight hours. And if you're in perimenopause? Those hormone fluctuations can make this so much worse.

The simple fix that makes a real difference: build your meals around protein, fiber, and healthy fats. This stabilizes your blood sugar and prevents those awful energy crashes.

Here's What Actually Matters

If you've been treating suspected iron deficiency but you're still exhausted, your body is trying to tell you something. Fatigue is almost never about just one nutrient—it's a whole-system issue involving your thyroid, stress hormones, inflammation, gut function, and cellular energy production.

What you need is a proper assessment that looks at the big picture, not just one number on a blood test. That's how we figure out what's really going on and get you back to feeling like yourself—without drowning in supplements you might not even need.

What to Do Next

If you're tired of being tired:

Get comprehensive testing. Request a full fatigue panel including iron studies, thyroid function, cortisol patterns, inflammatory markers, and key nutrient levels.

Look at your gut health. If absorption is the issue, no amount of supplementation will fix things until we address that.

Work with someone who gets it. Find a Naturopath or Integrative Practitioner who can interpret your results in context and see you as a whole person, not just a collection of lab values.

There's always a reason you're not feeling right. We just need to find it.

Hope this helps, have a great week! Lisa

Is It Hay Fever or Perimenopause? Understanding Histamine Intolerance

It Might not be Hayfever this Spring - the Hidden link between Histamine and Perimenopause

As spring arrives and the weather warms, you might find yourself reaching for antihistamines to combat itchy eyes, a stuffy nose, or unexpected skin flare-ups. It's easy to blame seasonal allergies, but there could be something else going on — and it's connected to your changing hormones.

Understanding Histamine Intolerance

Histamine is a natural chemical your body produces to support digestion, immune function, and brain signaling. Under normal circumstances, your body efficiently breaks down histamine using enzymes called DAO (diamine oxidase) and HNMT (histamine N-methyltransferase).

However, when these enzymes can't keep pace — whether due to hormonal shifts, stress, gut imbalances, or dietary factors — histamine can accumulate in your system. This buildup may trigger symptoms like a runny nose, headaches, hives, mood changes similar to PMS, bloating, and sleep disturbances.

How Perimenopause Changes the Picture

During perimenopause, your oestrogen levels begin to fluctuate, and here's where things get interesting: oestrogen stimulates your body to release histamine, while histamine encourages oestrogen production. This creates a cycle that can leave you feeling inflamed, anxious, itchy, or exhausted despite feeling wired.

Making matters more challenging, progesterone — which acts as a natural antihistamine — declines during this phase. Without that balancing effect, many women in their 40s suddenly develop what seem like new allergies, along with increased PMS symptoms, heightened anxiety, or disrupted sleep patterns. These are all potential signs of histamine imbalance.

Lifestyle Factors That Can Tip the Scale

Certain foods and daily habits can push your histamine levels over the edge, including aged cheese, wine, chocolate, fermented foods, processed meats, and leftovers. Other contributing factors include gut inflammation or SIBO, chronic stress, poor sleep quality, and excessive exercise.

Supporting Your Body's Histamine Balance Naturally

You don't need to eliminate histamine entirely — it's vital for your health. Instead, focus on supporting your body's natural ability to process it effectively:

1. Choose fresh, whole foods whenever possible

2. Support your gut health try a low-histamine diet & probiotic strains

3. Ensure adequate intake of nutrients that support DAO function, including vitamin C, B6, and balanced zinc and copper

4. Include natural antihistamine foods in your diet, such as apples, onions, and green tea

5. Balance your hormones through stress management and liver support

Worth Considering

If your spring allergies seem more intense lately, or if antihistamines aren't providing the relief they once did, it might be time to look beyond pollen. Histamine intolerance, particularly when amplified by perimenopausal hormonal changes, could be the underlying cause.

The good news? With thoughtful dietary choices, lifestyle adjustments, and naturopathic support, you can help your body restore balance naturally. Sometimes what feels like worsening allergies is actually your body asking for a different kind of support.

Ready to Find Your Balance?

If this sounds familiar and you're ready to address the root cause of your symptoms, I'd love to support you. Book a complimentary no obligation Discovery Call to discuss how my naturopathic services can help, or learn more about my 14-week Body Harmony Program — a comprehensive approach designed to help you restore hormonal balance, losestubborn weight gain and feel like yourself again. Head to the ‘Book Online’ button on my home page to book your call.

Cholesterol & Women's Health After 40

When we hear the word cholesterol, most of us immediately think of heart disease—but there's much more to the story. Cholesterol plays a much broader role in women's health, especially after 40. From hormone production to bone support, understanding how cholesterol interacts with oestrogen, thyroid health, and inflammation can help you make informed choices for long-term wellbeing.

Why Cholesterol Balance Shifts After 40

Oestrogen does more than regulate cycles and mood—it influences cholesterol metabolism. It tends to raise HDL ("good" cholesterol) and lower LDL ("bad" cholesterol), which helps protect the cardiovascular system.

As oestrogen naturally declines during perimenopause and menopause, LDL cholesterol and triglycerides often rise, while HDL may decrease. This shift partly contributes to the increase in cardiovascular risk seen in midlife women, alongside other factors such as weight changes, diet, and genetics.

Cholesterol and Bone Health: An Emerging Connection

Cholesterol is usually discussed in relation to heart health, but scientists are also exploring its effects on bones. Here's what emerging research suggests:

• Some studies suggest that low or dysfunctional HDL may be linked with reduced bone density.

• Oxidised LDL—a "damaged" form of LDL—has been shown in lab studies to disrupt bone-building cells (osteoblasts) and stimulate bone-resorbing cells (osteoclasts).

• Chronic inflammation, which is influenced by cholesterol and triglyceride levels, is a well-known driver of bone loss.

While this research is promising, it is still developing. Cholesterol management is not currently a standard strategy for preventing osteoporosis, but maintaining balanced cholesterol may indirectly support bone health.

Cholesterol: More Than Just a Number

Cholesterol is a waxy, fat-like substance that your body actually needs. It is essential for building cell membranes, producing hormones such as oestrogen, progesterone, testosterone, and cortisol, and supporting digestion via bile acids.

Your liver makes 70–80% of your cholesterol, while the rest comes from food. This means that diet is only one factor—how your body produces, processes, and clears cholesterol is just as important.

Thyroid Health and Cholesterol

Thyroid hormones (T3 and T4) help the liver clear LDL cholesterol from the blood. When thyroid function is low (hypothyroidism), LDL remains in circulation longer, which can raise total cholesterol. This is why thyroid function testing is often recommended when cholesterol levels are unexpectedly high.

Inflammation, Oxidative Stress, and Ageing

From about age 40, inflammation markers such as IL-6 and TNF-α tend to rise, especially with higher body fat. This low-grade inflammation can increase LDL and triglycerides, lower HDL, contribute to insulin resistance, and promote oxidative stress (damage from free radicals).

One consequence of oxidative stress is oxidised LDL. This unstable form of cholesterol not only promotes atherosclerosis but may also play a role in disrupting bone cell function.

The Vitamin D Connection

Vitamin D is crucial for bone strength, muscle function, and immune health—yet many women remain deficient, even in sunny climates. Optimising levels through safe sun exposure, food sources, or supplements can make a meaningful difference for overall health, particularly for bones.

While vitamin D deficiency is not a major cholesterol driver, it is a critical factor in healthy ageing.

Practical Steps You Can Take

Genetics contribute to cholesterol and hormone changes, but lifestyle has a powerful influence. Some evidence-based strategies include:

• Regular testing: cholesterol, thyroid, and vitamin D

• Eating an anti-inflammatory diet: whole foods, colourful vegetables, healthy fats

• Exercise: especially weight-bearing and strength training for both heart and bone health

• Managing stress and sleep: to reduce inflammation and support hormone balance

• Supporting liver health: since the liver is central to cholesterol production and clearance

• Minimising smoking and excess alcohol, which both worsen cardiovascular and bone outcomes

The Takeaway

Cholesterol is not the enemy—it is an essential building block for hormones, cells, and digestion. But as oestrogen declines and other age-related changes occur, cholesterol balance can shift, becoming a risk factor for both cardiovascular and possibly skeletal health.

By understanding these connections and focusing on lifestyle adjustments, women over 40 can take proactive steps to stay strong, balanced, and resilient in the years ahead.

If you'd like personalised support for cholesterol, thyroid, or bone health, I'd love to help. Book a free discovery call and let's create a plan that works for your body.

The Smart Woman's Guide to Nutrition After 40: 9 Game-Changing Nutrients

If you're in your 40s and feeling like your body is speaking a different language than it used to, you're not alone. Maybe you're waking up tired despite a full night's sleep, or finding that your usual eating habits just aren't cutting it anymore. Here's the thing: your nutritional needs have evolved, and it's time your approach evolved too.

Think of this shift as an upgrade, not a setback. Your body is asking for more strategic nourishment—nutrients that work harder and smarter to keep you energized, balanced, and thriving for decades to come. Gone are the days of simply counting calories; now it's about feeding your cells what they actually need.

To make this easier to navigate, I've organized these powerhouse nutrients into three key areas that matter most: sustained energy, hormone harmony, and protecting your brain and bones for the long haul.

The Energy Trio: Your Daily Fuel System

Magnesium: Your Cellular Powerhouse

Think of magnesium as your body's behind-the-scenes multitasker. This mineral keeps over 300 enzyme reactions running smoothly, including the ones that create ATP—essentially your cells' energy currency. It's also your secret weapon for better sleep, muscle function, and stress management.

Here's what many women don't realize: after 40, our bodies become less efficient at absorbing magnesium, just when we need it most. If you've been feeling more frazzled or fatigued lately, this could be a missing piece of the puzzle.

Protein: Your Metabolism's Best Friend

Let's talk about something that happens to all of us but no one really prepares us for—muscle mass naturally starts declining in our 30s and 40s. But here's the empowering part: adequate protein can slow this process significantly.

Beyond keeping your muscles strong, protein is like having a personal assistant for your blood sugar, keeping those energy crashes at bay while helping you feel satisfied after meals. Plus, it provides the building blocks for mood-regulating neurotransmitters like serotonin and dopamine. Win-win-win.

B Vitamins: Your Brain's Support Team

B12, B6, and folate are like a coordinated team working to keep your energy steady, your mind sharp, and your mood balanced. But here's something crucial to know: after 40, many women produce less stomach acid, which means we don't absorb B12 as efficiently as we used to.

These vitamins also support something called methylation—a fancy term for your body's repair and detox processes. Think of them as your internal maintenance crew, keeping everything running smoothly.

The Hormone Harmonizers: Your Balance Builders

Selenium: The One-Brazil-Nut Solution

Here's a fun fact that might surprise you: just one Brazil nut a day can meet your selenium needs. This trace mineral is essential for converting your thyroid hormone T4 into its active form T3—the one that actually gets things done in your body.

Your thyroid is like your metabolism's control center, and selenium ensures it has what it needs to keep your energy and weight stable. As a bonus, it also acts as a powerful antioxidant, protecting your hormone-producing glands from daily wear and tear.

Inositol: Your Blood Sugar Stabilizer

If you've noticed your blood sugar feeling more like a roller coaster lately, especially during perimenopause, inositol might become your new best friend. This nutrient helps your cells respond better to insulin, smoothing out those energy dips and mood swings.

What makes inositol particularly valuable is its dual action—it supports both blood sugar regulation and neurotransmitter function, helping you feel more emotionally steady throughout your day.

Omega-3s: Your Anti-Inflammatory Allies

EPA and DHA are the heavy hitters of the omega-3 world, and they're working overtime for women over 40. These essential fats are like your body's fire department, putting out inflammation before it becomes a bigger problem.

EPA excels at lowering inflammatory markers throughout your body, while DHA specifically supports brain structure and function. Together, they help your hormone receptors work more efficiently and keep your heart and brain in top form.

The Brain & Bone Protectors: Your Future-Self Insurance

Vitamin D: The Master Regulator

Calling vitamin D just a vitamin is actually selling it short—it's technically a hormone that influences over 1,000 genes in your body. It's your immune system's coach, your mood's stabilizer, and your bones' construction manager all rolled into one.

Unfortunately, our skin becomes less efficient at making vitamin D as we age, and our absorption decreases too. This is why testing your levels and working with a healthcare provider on the right dosage is so important—one size definitely doesn't fit all here.

Choline: Your Memory's Best Friend

Choline might not be as famous as some other nutrients, but it deserves a spot in the spotlight. It's the raw material your brain uses to make acetylcholine, a neurotransmitter that's crucial for learning, memory, and focus.

Think of choline as brain food in the most literal sense. Eggs are one of the best dietary sources, making that morning omelet even more beneficial than you might have realized.

Vitamin K2: Your Bone and Heart Guardian

Here's where nutrition gets really smart: vitamin K2 doesn't just support one system—it's like a traffic director, making sure calcium goes where it should (your bones and teeth) and stays away from where it shouldn't (your arteries).

Research shows that when vitamin K2 teams up with vitamin D, they're particularly effective at maintaining bone density in postmenopausal women. It's a perfect example of how nutrients work better together than alone.

Your Path Forward: Nourishment Over Restriction

The beautiful thing about focusing on these nine nutrients is that it shifts your mindset from "What can't I eat?" to "How can I nourish myself better?" This isn't about perfection or major life overhauls—it's about making informed choices that honor where you are in life.

Your body has carried you this far and has so much more living to do. By giving it these essential nutrients, you're not just maintaining your health—you're investing in vibrant energy, stable moods, sharp thinking, and strong bones for all the adventures still to come.

Remember, this journey looks different for everyone. What matters most is taking that first step toward more intentional, strategic nourishment. Your future self will thank you.

Yours in Health, Lisa

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