How Those Christmas Cookies Are Wreaking Havoc on Your Perimenopause (and What to Do About It)

Ah, the holidays—the most wonderful time of the year (so I’ve heard—I’m usually too stressed out to notice), filled with twinkling lights, festive music, and... cookies. So. Many. Cookies. While they’re delicious and nostalgic, those sugary little bombs might be doing more than adding to your holiday cheer—they could also be adding fuel to the fire of your perimenopause symptoms.

Yep, those innocent looking little gingerbread men? (Not so innocent in my house, I tend to make them anatomically correct. Photos not included). BUT—they are sneaky little inflammation grenades. Let me explain.

Inflammation: The Grinch Stealing Your Wellness

If you’re in perimenopause, you’ve probably noticed that things in your body don’t feel quite the same anymore. Maybe it’s the weight gain that won’t budge, the joint pain that wasn’t invited to your holiday party, or the mood swings that make even the Christmas tree want to hide. You begin to think that Mommie Dearest was just misunderstood.

Here’s the deal: when your hormones start fluctuating and declining (thank you, estrogen), your body becomes more vulnerable to inflammation. If you think this is happening at 50—NO MA’AM—try as early as the late 30’s. And guess what exacerbates inflammation? Sugar, refined carbs, and processed foods—which just happen to be the main ingredients in holiday treats.

The vicious cycle looks something like this:

1. Hormones decline → inflammation increases.

2. Inflammation worsens perimenopause symptoms like fatigue, brain fog, and weight gain (ie: your husband wonders why you’ve suddenly become mean AND dumb).

3. Inflammation accelerates aging and raises your risk of metabolic syndrome and cardiovascular disease (news flash: this is no bueno).

4. You eat more cookies to feel better (spoiler: it doesn’t work).

But despair not! You can enjoy the holidays and take care of yourself.

How to Break the Cycle (Without Saying No to Every Cookie)

1. Go Easy on the Sugar

You don’t have to ban cookies entirely (I’m not a monster—my God—I was a CHUNK just a few short years ago), but balance them with anti-inflammatory foods. Think roasted veggies, healthy fats, and lean proteins. Give this girl a steak (Lord knows with how out of control our periods get in this phase—we could use the iron).

2. Move That Body

Before you Netflix and chill with another round of Home Alone, go for a walk, do some yoga, or hit the gym. Movement reduces inflammation and boosts your mood. But can we have a discussion? WHY is The Family Stone not at the very top of every gal’s Christmas Movie List? IT IS INCOMPARABLE, GIRLS. I’m sorry, I can’t debate that. It is what it is. So. Hit the gym and THEN hit the couch. You’ll thank me for both.

3. Sleep Is Non-Negotiable

Late-night gift wrapping and holiday parties are fun (if you’re an extrovert—which I am not), but skimping on sleep makes inflammation worse. Treat yourself to a good night’s rest—it’s free and works wonders. Until you wake up at 2am and you’re trying to remember if you ordered gift #58948 with express shipping and OH MY GOD IT MIGHT NOT GET HERE.

If you’re not sleeping because you’re untreated in perimenopause—-I know a gal ;)

4. Manage Holiday Stress

Stress and perimenopause are already BFFs, so adding holiday chaos doesn’t help. Take a breather, sip some tea, and remember—it’s okay to say no to the 12th Secret Santa invite. If I test your cortisol level in January and it’s through the roof—I’ll know you didn’t listen to me. Also, I’m sure mine will be too so I’ll probably give you a pass.

5. Get Serious About Hormone Optimization

Optimizing your hormones with evidence-based treatments, like bioidentical hormone replacement therapy, can work wonders for taming inflammation and making you feel like yourself again. Don’t be afraid of hormones—the media lied to us in 2001 and your OB/GYN and PCP are probably untrained in them. Some of us are out here doing the Lord’s perimenopause work (ie: studying until our dry perimenopausal eyes blur). We’ve GOT YOU.

Why Bliss Vitality Is Your Perimenopause BFF

At Bliss Vitality, I specialize in helping women tackle the root causes of their perimenopause symptoms—not just covering them up. We’ll take a deep dive into your hormone levels, micronutrient status, and lifestyle to create a personalized plan that works for you. It’s actually fun. It’s also literally my favorite thing besides watching football and ignoring humanity with a good book or true crime documentary.

You’ll be amazed how much better you can feel by addressing inflammation, optimizing hormones, and focusing on your overall health. It’s not magic—it’s science (and a lot of care). If you’re ready to go from Melancholy to MILF, I’m a DM or an appointment away.

Ready to Feel Like Yourself Again?

This holiday season, give yourself the gift of wellness. You can still enjoy a cookie (or two, just not 26), but let’s make 2025 the year you take back control of your health. Schedule your consultation today, and together, we’ll make perimenopause one less thing you have to stress about.

P.S. Don’t let those cookies be the boss of you. You deserve to feel amazing—cookies or not. 🎄

Testosterone Optimization in Men’s Health: My Perspective as a Healthcare Provider

Over the years in my practice supporting men's health, I've observed the significant benefits that testosterone optimization can bring to many aspects of a patient's life. Testosterone is a crucial hormone that goes beyond its well-known impact on libido and muscle mass. It influences a wide range of bodily functions, affecting everything from mood to cardiovascular health. Through this post, I aim to share the advantages I’ve seen in patients undergoing testosterone optimization, grounding our discussion in both scientific understanding and real-world outcomes.

Enhanced Physical Health

One of the most immediate benefits of testosterone optimization is its effect on physical health. Men with balanced testosterone levels often experience:

• Increased Muscle Mass and Strength: Testosterone is fundamental in building muscle strength and mass. Patients undergoing optimization frequently report improved physical performance and easier muscle gains from their regular workouts.

• Reduced Body Fat: Testosterone plays a role in regulating fat distribution and metabolism. Optimizing these levels can help in reducing excess body fat, particularly around the abdomen, which is crucial for cardiovascular health.

• Improved Bone Density: Testosterone helps in maintaining bone mineral density. As men age, optimized levels can protect against osteoporosis and bone fractures.

Mental and Emotional Well-being

Beyond physical health, testosterone optimization can significantly impact mental and emotional well-being.

• Mood Enhancement: Low testosterone levels are often linked with mood swings, irritability, and even depression. Optimizing these levels has been associated with better mood regulation and a general sense of well-being.

• Increased Energy Levels: Many of my patients report a marked increase in energy and a reduction in feelings of fatigue after their testosterone levels are optimized, contributing to a more active and engaging lifestyle.

Cardiovascular Health

Emerging research suggests a complex relationship between testosterone and heart health. Properly balanced testosterone levels can support cardiovascular health by:

• Aiding in the maintenance of healthy cholesterol levels: Testosterone can influence lipid metabolism, which is key in preventing atherosclerosis.

• Improving Blood Circulation: There's evidence to suggest that testosterone plays a role in dilating blood vessels, promoting better blood flow and potentially reducing the risk of heart disease.

Sexual Health and Fertility

An area where testosterone’s impact is widely recognized is sexual health.

• Libido and Sexual Performance: Testosterone optimization can revitalize sexual desire and improve erectile function, enhancing both sexual satisfaction and performance.

• Fertility Support: While excessive testosterone can adversely affect sperm production, carefully managed optimization can support healthy sperm development and overall fertility.

A Personalized Approach

In my practice, I emphasize a personalized approach to testosterone optimization. It’s not a one-size-fits-all solution. We start with comprehensive testing and assessments to understand each patient's unique health profile. From there, we craft a tailored treatment plan, which may include lifestyle changes, dietary adjustments, and when appropriate, hormone replacement therapy.

Final Thoughts

Witnessing the positive changes in my patients after testosterone optimization has been one of the most rewarding aspects of my work. It’s about enhancing quality of life across multiple domains—physical, mental, and emotional. If you or someone you know is experiencing symptoms that may be linked to low testosterone, I encourage you to reach out. Together, we can determine if testosterone optimization is right for you and embark on a journey to a healthier, more vibrant life.

Maximizing Weight Loss with GLP-1 Medications

In the pursuit of effective weight loss, GLP-1 medications have emerged as a promising treatment for individuals struggling with obesity. These medications work by reducing appetite, increasing feelings of fullness, and slowing down gastric emptying. While GLP-1 medications alone can yield substantial weight loss, combining them with strength training and a high-protein diet can elevate their impact and bring about even more significant results. In this blog post, we will explore the importance of strength training and high protein intake when taking GLP-1 medications for weight loss purposes.

1. Preserving Lean Muscle Mass

One of the primary challenges faced during weight loss is the loss of lean muscle mass. Restrictive diets and rapid weight loss can lead to muscle breakdown. However, incorporating strength training into your weight loss journey can help preserve lean muscle mass. When you engage in regular resistance exercises, you signal your body to hold on to its muscle tissue, even during a calorie deficit.

By coupling GLP-1 medications with strength training, you not only promote fat loss but also preserve your metabolically active lean muscle mass. This ensures that your metabolism remains efficient, helping you burn calories more effectively and maintain your weight loss progress in the long run.

2. Amplifying Caloric Expenditure

Strength training enhances your body's calorie-burning potential beyond the duration of your workout. The intensity of resistance exercises triggers the afterburn effect, known as excess post-exercise oxygen consumption (EPOC). During EPOC, your body continues to burn calories at an elevated rate to restore itself to pre-exercise levels. This can lead to an increased caloric expenditure for several hours after your workout, enhancing the weight loss effects of GLP-1 medications.

3. Enhancing Fat Loss

When it comes to weight loss, the focus should be on losing fat while preserving muscle mass. High-protein diets play a crucial role in facilitating this process. Proteins are satiating and can help control hunger, making it easier to adhere to a calorie deficit while taking GLP-1 medications.

Moreover, protein has a higher thermic effect of food (TEF) compared to carbohydrates and fats. This means that your body burns more calories during the digestion and processing of protein-rich foods. By increasing your protein intake, you can enhance the fat-burning process and optimize the effectiveness of GLP-1 medications for weight loss.

4. Improving Body Composition

Weight loss is not just about the numbers on the scale; it's about improving your body composition. Strength training, in combination with high-protein diets, can help you achieve a toned and lean physique by reducing body fat and increasing muscle definition.

GLP-1 medications, when paired with strength training and a protein-rich diet, contribute to a more desirable body composition. Your body becomes more sculpted and defined, which can boost your confidence and motivation to continue on your weight loss journey.

Conclusion

Combining the power of GLP-1 medications with strength training and high-protein diets can unlock your weight loss potential and lead to transformative results. Through strength training, you preserve lean muscle mass, amplify caloric expenditure, and enhance fat loss. Meanwhile, a high-protein diet aids in satiety, improves body composition, and boosts the effectiveness of GLP-1 medications.

Remember that weight loss journeys should be approached with patience and consistency. Always consult with a healthcare professional before starting any new exercise routine or making significant dietary changes. By embracing the synergy of strength training, high protein intake, and GLP-1 medications, you can achieve sustainable and successful weight loss while fostering a healthier and more active lifestyle.