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10/12/2026

How much protein should you eat per meal? My starting point is 25 to 30 grams. Here is why.

I like to think of protein as a string of pearls. Each pearl is an amino acid, and one of them, leucine, is the signal that tells your muscles to take protein in. That is called muscle protein synthesis.

25 to 30 grams of complete protein gets most people to about 2.5 grams of leucine, which is enough to flip that switch. Fall short, especially if you are not lifting, and more of that protein goes to fat or other uses instead of muscle.

In perimenopause, your signal to build muscle is already less efficient, so hitting that threshold matters even more.

Full episode here: https://youtu.be/qUrKcsuHw3A

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10/08/2026

Stopping a GLP-1 is not the end of the story. What happens next depends on what you did while you were on it.

If the dietary changes, the lifestyle changes and the strength training never came with the medication, a large share of the weight you lost can be muscle. And muscle is your metabolism. It is what burns most of your calories.

So when you come off the medication, your appetite creeps back up, the food noise returns, and there is less muscle there to burn the fuel. That is how women end up in worse metabolic shape than before they started, and it is the part that makes me nervous.

This is why I care as much about the plan around a GLP-1 as the prescription itself: enough protein, resistance training, and a team watching your dose.

Full episode here: https://youtu.be/qUrKcsuHw3A

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Why is everyone suddenly telling women in their 40s to take a GLP-1 and eat more protein? In part two of the midlife cor...
10/08/2026

Why is everyone suddenly telling women in their 40s to take a GLP-1 and eat more protein? In part two of the midlife core four, I take on both.

GLP-1s are not miracle medications, and they are not something to be ashamed of either. At the right dose, with the right support, they can be a really useful tool in perimenopause. At high doses with no plan, a large share of the weight you lose can be muscle, and that changes what happens when you stop.

Here is what I cover in this episode:

What GLP-1 medications are, and how they mimic hormones your body already makes

Why insulin resistance rises through perimenopause, and why GLP-1s and HRT seem to work better together in the right person

What the early research is showing about inflammation, mitochondria, and even endometriosis

The risks at higher doses: muscle loss, nutrient deficiencies, gallbladder and gut changes, and gastroparesis

Why the weight often comes back after stopping, and how to protect your muscle while you are on them

What I look at first when GLP-1s do not work: the liver and the stress response

Protein basics: why I start at 25 to 30 grams per meal, what leucine does, and why you also need to lift heavy things

Why not all protein is equal, and why cottage cheese in everything is not the answer for everyone

Listen here: https://youtu.be/qUrKcsuHw3A

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10/07/2026

Flat mood. Low libido. Not feeling like yourself. And the quiet assumption that this is just what your 40s feel like.

Dr. Sarah wants to challenge that assumption directly.

We are not biologically destined to suffer for a decade. The research is clear: consistency of hormones is a key indicator of symptoms. But what disrupts that consistency? Blood sugar. Insulin signaling. Inflammation. Cortisol. These are as much or more responsible for the experience of perimenopause as the hormones themselves.

This means that before reaching for HRT or any other intervention, the question worth asking is: has my blood sugar been investigated? Has my insulin been tested properly? Has anyone looked at my inflammatory markers?

Because if the answer is no, the symptom picture has not been fully explained yet.

Full episode 100 in bio.

blood sugar and perimenopause symptoms, insulin and perimenopause, inflammation and perimenopause, perimenopause mood changes, perimenopause low libido, why do I feel flat in perimenopause, perimenopause treatment beyond HRT, Dr Sarah Wilson ND, Advanced Women's Health podcast episode 100, naturopathic perimenopause Canada

10/05/2026

No matter how healthy you are, you are not going to bleed your whole life. The transition is coming. Full stop.

Dr. Sarah is not saying that to be bleak. She is saying it because acknowledging it is what gives you a role in it.

When women resist the idea that their body is changing, or keep waiting for things to go back to how they were, that is where dissociation comes in. That is where anxiety escalates. That is where the feeling of being a victim to your own biology takes hold.

But if you can acknowledge the transition and move through it with information, the right support, and a plan built around your specific physiology, the experience is entirely different.

Even the healthiest woman goes through perimenopause. The difference is whether she goes through it informed or blindsided.

Full episode here: https://youtu.be/bSBXXNeNQuY

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10/01/2026

Flat mood. Low libido. Not feeling like yourself. And the quiet assumption that this is just what your 40s feel like.

Dr. Sarah wants to challenge that assumption directly.

We are not biologically destined to suffer for a decade. The research is clear: consistency of hormones is a key indicator of symptoms. But what disrupts that consistency? Blood sugar. Insulin signaling. Inflammation. Cortisol. These are as much or more responsible for the experience of perimenopause as the hormones themselves.

This means that before reaching for HRT or any other intervention, the question worth asking is: has my blood sugar been investigated? Has my insulin been tested properly? Has anyone looked at my inflammatory markers?

Because if the answer is no, the symptom picture has not been fully explained yet.

Full episode here: https://youtu.be/bSBXXNeNQuY

blood sugar and perimenopause symptoms, insulin and perimenopause, inflammation and perimenopause, perimenopause mood changes, perimenopause low libido, why do I feel flat in perimenopause, perimenopause treatment beyond HRT, Dr Sarah Wilson ND, Advanced Women's Health podcast episode 100, naturopathic perimenopause Canada

Is it perimenopause or ADHD? If you are in your 40s, Dr. Sarah's answer is: probably both. And this episode explains exa...
10/01/2026

Is it perimenopause or ADHD? If you are in your 40s, Dr. Sarah's answer is: probably both. And this episode explains exactly why.

Episode 100. And Dr. Sarah is using it to answer the question she gets asked more than any other right now.

Why is everyone in their 40s suddenly asking about Ozempic, HRT, protein, and ADHD at the same time?

It is not a coincidence. These four things cluster together because they share the same root: hormonal instability, insulin dysregulation, inflammation, and nervous system overload all arriving at once. Dr. Sarah calls them the midlife core four. And this episode is the introduction to a series that will go deep on each one.

Here is what this episode covers:

The stages of perimenopause from late reproductive through to the Sahara, and why hot flashes are actually one of the last symptoms to arrive, not the first

Why the hormone shift in perimenopause is not the problem but the thing that reveals a problem that was already building for years

Why so many women in their 40s are presenting with ADHD symptoms that are not ADHD: low estrogen, low progesterone, nutrient deficiencies, chronic inflammation, and nervous system overload can produce a picture that looks clinically identical

Why many women are being prescribed stimulant medications they do not need, and what the downstream consequences look like

What to actually investigate first: blood sugar, fasting insulin, inflammation markers, iron, B vitamins, and choline

Why ADHD medications become less effective in the second half of your cycle and what that tells you about the hormone connection

Why modern life itself is creating ADHD-like symptoms in people who did not previously struggle, and what dopamine, scrolling, and constant stimulus are doing to your nervous system

This is Episode 100. The milestone episode for a reason.

Listen here:

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If you think you might be in perimenopause and the only thing you have been offered is a hormone blood test, here is wha...
09/29/2026

If you think you might be in perimenopause and the only thing you have been offered is a hormone blood test, here is what else is worth checking.

Estrogen and progesterone are not the only things shifting during this transition. Fatigue, brain fog, mood changes, weight gain, hair loss, and poor sleep can come from iron deficiency, thyroid dysfunction, low B12, vitamin D, blood sugar instability, or elevated cortisol. Symptoms that get attributed to hormones by default are often coming from somewhere else entirely, or from several places at once.

A complete perimenopause workup includes: ferritin and a full iron panel (especially with heavy bleeding), vitamin B12, vitamin D, a full thyroid panel including antibodies, fasting glucose and insulin, lipid panel, blood pressure, cortisol, and up-to-date preventive screening. Most standard GP panels include a fraction of this list.

Dr. Natalie Scheer, ND, sees patients at Advanced Women's Health in Sudbury, supporting women through perimenopause testing, hormonal health assessment, and naturopathic care for midlife transitions. If you are in the Sudbury area and looking for a naturopathic doctor who works with perimenopause symptoms and functional lab testing, virtual appointments are also available across Ontario and Canada.

Book at advancedwomenshealth.ca

09/28/2026

he studies everyone is talking about showed 20% body weight loss on GLP-1 medications. The studies most people cite showed 10%. Here is the difference nobody mentions.

The high-performing studies had a three-month nutrition primer built in before the medication even started. Participants were required to learn macronutrient principles, follow a specific eating structure, and build habits for three full months — with the medication dangled as the reward for compliance. Only then did they start injecting.

The result was not just better weight loss at 12 months. It held at 24 months. In some studies, out to 72 months.

The studies that skipped the primer? Much more modest results. Much faster regain after stopping.

This is what lives in the methods section of these papers that never makes it into the headline. And it completely changes the conversation about whether GLP-1 medications work — because the answer is not just yes or no. It is yes, with the right foundation underneath them.

Full episode here: https://youtu.be/a_5YQK73LAU

09/24/2026

Most women are told perimenopause can last up to 10 years before menopause. What most women are not told is that there is a stage before that.

It is called the late reproductive stage. Your labs look normal. Your brain is still talking to your ovaries. Technically you are not perimenopausal. But your hormones have already started to fluctuate — and your brain notices even when the numbers do not.

That fluctuation is enough to cause anxiety, mood changes, brain fog, overwhelm, sleep disruption, and what feels like sudden-onset ADHD. All of it. Before a single diagnostic threshold is crossed.

And because the labs look normal, most women are sent home with nothing. Or told it is stress. Or told to come back when things change.

But not being technically perimenopausal does not mean there is nothing you can do. It means you need someone who knows what to look for before the labs catch up.

Full episode here: https://youtu.be/a_5YQK73LAU

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Toronto, ON
M4K1N2

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