Midlife can be a time of growth, renewal, and even transformation. But for many women, the transition into perimenopause and menopause is filled with frustration, confusion, and a sense of losing control. In this episode of the 1st Optimal Podcast, we sit down with Mandy White Eskelin, a leading health coach, gut health expert, and holistic nutrition coach, to discuss how women can break free from outdated stereotypes about midlife health. Mandy shares her own journey, struggles with perimenopause, and the actionable steps women can take to optimize their health, hormones, and vitality.
Mandy’s Personal Health Journey
Mandy’s journey into health and wellness wasn’t a straight path. As a child, she found joy in dancing along to Richard Simmons workouts in her living room. But like many of us, she struggled with her body image and diet choices as she grew older. After having two children via C-section, she faced a battle with weight loss, trying every diet and cleanse under the sun. Eventually, she succeeded, but at what cost?
As a published fitness model and WBFF Pro, Mandy was at the peak of physical achievement. But beneath the surface, her hormones were out of balance, and her relationship with food was disordered. Her journey led her to realize that a lean body didn’t necessarily equate to health. Fast forward to her 40s, when perimenopause arrived, and things changed drastically. Mandy gained 15 pounds seemingly overnight, lost sleep, and struggled with irritability and mood swings. It was a wake-up call that even the most knowledgeable health professionals can face challenges.
The Perimenopause Struggle: “This Isn’t Normal”
Mandy shared the challenges she faced trying to get help during her perimenopausal years. Despite her vast knowledge in fitness and nutrition, doctors couldn’t offer a solution. Lab results were “normal,” yet her symptoms, from weight gain to sleep disturbances and irritability, were anything but. Mandy’s frustration mirrors the experience of countless women in midlife who are told that their symptoms are just a normal part of aging.
Through her own journey, she began exploring deeper into gut health, peptides, and hormone replacement therapy to regain control. The takeaway? Just because things are “normal” for your age doesn’t mean you have to settle for them. There are solutions for women to regain balance and vitality at any stage of life.
What’s Really Going On With Your Hormones?
It’s easy to assume that everything will go back to “normal” as we age, but the hormonal shifts during perimenopause and menopause are anything but simple. Mandy emphasizes that women don’t need to suffer through hot flashes, weight gain, and mood swings as if they are rites of passage. With the right tools, including hormone testing and personalized health strategies, women can optimize their hormone health even through life’s transitions.
Mandy’s own experience of weight gain, mood changes, and fatigue was compounded by the lack of support and understanding from mainstream healthcare providers. What works in your 20s or 30s won’t necessarily work in midlife, and that’s where personalized, functional medicine comes in.
The Gut Health Connection
Gut health plays a pivotal role in hormone balance, mood regulation, and overall wellness. In the episode, Mandy dives into the importance of gut health, especially for women in midlife. Did you know that your gut regulates 70% of your hormones and is responsible for 90% of serotonin production? When gut function is disrupted, it can lead to a host of symptoms like depression, anxiety, and sleeplessness, making it harder to feel like yourself.
Unfortunately, the standard American diet of processed foods and sugar creates an environment where bad bacteria in the gut outgrow the good. The result? A disrupted gut microbiome, which leads to symptoms like bloating, brain fog, and fatigue.
Why Fiber and Protein Matter More Than Ever
Another game-changer for women navigating perimenopause is ensuring they’re getting enough fiber and protein in their diets. Mandy emphasizes that as we age, our body requires more nutrient-dense foods—especially protein. Women in midlife should be consuming at least 1 gram of protein per pound of ideal body weight daily. This helps build muscle, supports metabolism, and promotes healthy aging.
Additionally, fiber plays a critical role in gut health, digestion, and keeping blood sugar stable. However, the average woman isn’t consuming nearly enough fiber, with statistics showing that 95% of women over 40 fall short of the recommended intake of 25 grams of fiber per day. By prioritizing high-fiber fruits, vegetables, and whole grains, women can optimize digestion, reduce bloating, and feel more energized.
Strength Training for Bone Health and Fat Loss
In addition to diet, Mandy stresses the importance of strength training for women in midlife. As we age, we naturally lose muscle mass, which can lead to a decrease in metabolism and bone density. Strength training, however, helps preserve muscle mass, burns fat, and even improves bone density, which is critical as women approach menopause.
Strength training doesn’t need to involve heavy weights right away—beginning with bodyweight exercises or resistance bands can provide incredible benefits. The key is consistency and ensuring you’re working muscles that are often neglected, like your back, core, and glutes.
Reframing “Normal”
Mandy encourages women not to settle for the idea that feeling fatigued, irritable, and out of control is just a normal part of aging. With personalized testing, support, and education, women can reclaim their vitality, manage their hormones, and optimize their overall health. As Mandy says, it’s time to establish a new norm—one where women prioritize their health, feel empowered, and age gracefully.
Take Action Today
If you’ve been feeling off but haven’t gotten the answers you need, it’s time to take control of your health. Mandy’s story is a testament to the power of seeking the right help, understanding the science of your body, and creating a personalized approach to midlife wellness. It’s never too late to optimize your health and feel your best.
Learn more about Mandy:
- Instagram: @mandy_white_eskelin
- Website: Reignite Her Life
Ready to Take the Next Step?
Ready to begin your own fitness journey and take control of your health? Book your free consultation with 1st Optimal today and let’s explore how personalized coaching and expert-led strategies can help you achieve your health goals!
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