Recently, I interviewed Lucy Hutchings, who is a Registered dietitian. In this episode she breaks down why perimenopause symptoms like brain fog, belly fat, and poor sleep are common but absolutely not something you just have to live with. She shares how nutrition, strength training, and simple daily habits can gently support your hormones without extremes. If you would prefer to listen to the interview you can access it by Clicking Here.
Dr. Eric Osansky:
Excited to chat with Lucy Hutchings, as we are going to be chatting about perimenopause, sugar cravings. Let’s go ahead and dive into Lucy’s impressive bio here.
Lucy Hutchings is a registered dietician and the founder of Wellness from Within Nutrition, where she helps busy women, especially those in perimenopause, ditch belly fat, reduce inflammation, and feel amazing in their own skin without fad diets or intense restrictions. She has over 16 years of experience and a holistic, realistic approach. Lucy guides women toward sustainable results through nourishing foods, hormone balance, and simple lifestyle shifts.
She is also the host of The Healthy Mama Podcast, where I was also a guest on her podcast. On this podcast, she shares practical tips and inspiring conversations to support women on their wellness journeys. As a busy mom of three, Lucy understands the real-life challenges her clients face and is passionate about helping them thrive in this season of life.
Thanks for joining us, Lucy.
Lucy Hutchings:
Thank you so much for having me.
Dr. Eric:
Looking forward to chatting about perimenopause and some other things as well. Let’s get a little bit more of your background. What led you to focus on perimenopause? How long have you had The Healthy Mama Podcast for?
Lucy:
Over three years now. It’s been a while.
Dr. Eric:
Close to mine. Mine is about 3.5 years as we record this. Very cool. Let’s get more of your background.
Lucy:
Sure. What led me to be working with women in perimenopause, a lot of it has to do with the fact that I’m 45. I think a lot of the things that I’ve been experiencing, and I see the clients I’m working with also experience is my heart goes out to those women who are my age and older that are struggling. That just kills me. It doesn’t need to be this way. We don’t need to suffer going through perimenopause and menopause.
We’re not getting the best supportive information from our doctors, from social media, from our friends and family. We just get a lot of poor advice. That leads us down this path of suffering through perimenopause and menopause.
Our hormones are really not balanced, and we are now struggling with inflammation and cholesterol problems and blood pressure problems. The list builds and builds, and we don’t know what to do about it. There is not a lot of info out there. That’s where my passion lies: helping these women figure it out.
Dr. Eric:
It’s safe to say then that a lot of perimenopausal symptoms are common but not necessarily normal?
Lucy:
Absolutely. We think this is the way it’s supposed to be. We think we are just going to have brain fog, stubborn belly fat, fatigue, poor sleep, hot flashes, and sugar cravings. That’s just the way it is.
Actually, we don’t have to have all those symptoms. There are so many things we can do through diet, lifestyle. That will help us have a smooth ride during this time. If we are supporting our body the right way, we don’t have to have these huge mood swings and irritability and the anxiety.
The way our mental health works during perimenopause and menopause is it often seems like we are dealing with depression or anxiety or low mood. Some of it is just about our hormones fluctuating. We need to support our bodies and our lives a little bit better than what we’re doing right now.
Dr. Eric:
Definitely agree with that. Diet and lifestyle play a big role in helping these women. I’d like you to talk a little bit about stress. How much of an impact does stress have on hormones at least being a contributing factor when it comes to these symptoms?
Lucy:
Stress is a pretty huge one. So many of us are dealing with it between our job or our family. We are often at the peak of our career, so maybe we have a lot going on with our career. Maybe we have teenagers or kids who are getting older, so we are dealing with that. Some of us also are taking care of our parents. I am actually taking care of my 101-year-old grandmother. We have other loved ones in our lives we might be caring for. Caring for our house. I am still trying to be a good mom and wife. There is a lot of stress that can build up.
This stress increases cortisol. That leads to storing of belly fat. Also, stress brings us down. It makes it so maybe we don’t feel like we have time to spend time cooking a meal or chopping vegetables or going for a walk or getting the movement in that we need. The more stress we have that builds up, the more our gut health suffers. Our sleep suffers from the stress. Our mental health is suffering. Our mood is suffering.
Then we have to figure out what is the root cause of the stress. Where is that coming from? Is it relationships? Is it our career? Is it our busy schedule? Once we figure that out, then we can move on.
I like to say our body isn’t broken. When we feel these symptoms, when we notice brain fog, stubborn weight, digestive problems, and bloating, these are messages from our body that things are out of whack. They are not in balance. We need to do something to improve that.
Rather than feeling like “My body is broken, I hate my body, this is the worst time of my life,” we need to listen and say, “What can we do? What are these messages saying to us? How can I address it?” That’s how I like to think of it.
Dr. Eric:
I’m going to put you on the spot a little bit. You mentioned you’re 45 with three children. What do you do to manage stress? What are some of the things you do on a routine basis?
Lucy:
Great question. I’m right there with everyone, trying to raise my kids. We homeschool as well. We’re very involved. Plus I’m running a business and doing all the other things that I mentioned. It is a lot. Taking care of myself is really important.
I never suggest to somebody that they need to live in a bubble and be completely stress-free. That’s not reality. That’s not how I want to live my life. That’s not going to happen. Then we have to figure out how to move ourselves out of that stressed state.
How do we move ourselves from that sympathetic nervous system state to that parasympathetic nervous system state, where we are able to digest our food, rest, get good sleep, and repair and heal our bodies? All of that is so important.
Types of things that I do and I recommend for other people to do. Just take a minute or 30 seconds to breathe. Focused breath. Maybe it’s while you’re driving or in the shower or doing the dishes. You can take a moment and do some box breathing, circle breathing, whatever kind of focused breath you want, that help recenter you, so you are moving yourself out of that stressed state into that more relaxed state, letting your body know you are safe, even though your kid did something horrible or said something ridiculous, that you’re not actually in danger. You can allow your body to repair, heal, digest, all the things it needs to do. Breathing is an important one.
Even short breaks, where you take a five-minute walk or a little bit of stretching.
I also really protect my sleep. That goes hand in hand with stress. I make sure that I’m going to bed at a decent time, and I let myself get the sleep that I need. That really helps with stress as well.
Dr. Eric:
How much sleep do you recommend? 7.5-8 hours?
Lucy:
Exactly. You will know by the way you feel. Some people do need more than eight hours of sleep. Some people need less. I honestly feel pretty good on 7.5 hours. I don’t use an alarm. I let myself wake up naturally. Luckily, I am going to bed on time. I don’t have to be anywhere usually early in the morning since I work from home mostly. I’m able to do that.
Other people need more sleep. You will know by how you feel. You shouldn’t feel horrible when you wake up. You should actually feel pretty good. I’m ready for the day. I’m not in pain. I’m not severely fatigued. I’m ready. Bright-eyed and bushy-tailed? Not always. But not horrible.
Dr. Eric:
Not dragging out of bed, taking a few hours, and needing four cups of coffee.
Lucy:
Yep, exactly. That’s another way to tell. If you’re really addicted or just reliant on caffeine to function and get through your day, then we really need to look at sleep. There may be reasons why you need caffeine so much. That will have a huge effect on your blood sugar, your insulin sensitivity, your hormone balance if you are not getting enough sleep. All that means is you will get that belly fat stored if you are not getting enough sleep. That’s the big thing that people think about. Now I am going to make changes because I won’t be able to lose belly fat until I actually get my sleep dialed in.
Dr. Eric:
I want to expand a little bit on the coffee. Since you’re a registered dietician, we will talk about food. If someone is sleeping okay, do you think it’s all right if the average person has a cup or two of coffee per day? I’m not a coffee drinker, so you won’t hurt my feelings if you say absolutely no coffee. I don’t know if you drink coffee. Overall, what’s your perspective on coffee and caffeine?
Lucy:
Good question. So many people drink it, so we need to know. I don’t have much against caffeine or coffee. There are a few recommendations that I do make. Make sure that you are not using it to get through the day. If you’re using it because you can’t function without it, we have to address that.
I also recommend good-quality coffee. I do prefer an organic coffee. There is less toxins and molds and things like that that we have to think about.
Also, the sweetener that goes in it. That’s another part of it. If you’re loading your coffee with artificially sweetened or sugar sweetened creamers, we have to talk about that. It won’t help inflammation or your hormone balance.
In general, coffee isn’t much of a problem, but we have to notice how we are using it. No, I’m not a coffee drinker, but that’s because I’ve never really liked the taste very much. My husband is a huge coffee drinker. He sometimes gets a little bit addicted to it and uses it as a crutch. Then he has to reset himself.
Dr. Eric:
My wife also doesn’t drink a lot of coffee, but routinely, she has her morning cup of coffee. Like you, in the past, when I first was trying coffee as a teenager, a young adult, I would load it up with sugar the few times I had it. It’s good that I didn’t get into that routine of having coffee with a few teaspoons of sugar.
I do drink green tea, herbal tea. Over the last 10 years or so. It’s not something I have done all my life, but to get some of the benefits of that.
Let’s go more into the importance of food when it comes to having healthy hormones.
Lucy:
This is a really important one. Sleep and stress may be top, but we do need to pay attention to our food.
That is when I recommend more of an anti-inflammatory or hormone balancing type of diet. All I mean by that is a whole foods diet as much as we can. I’m a busy mom, and I understand that this doesn’t need to look perfect. This doesn’t mean I need to be in the kitchen every day all day long. There are lots of ways to make this a whole lot easier. That’s what I do. That’s my job and specialty, is to make this easy and doable for people.
What we want to see is a lot of color. I do like to see a lot of veggies in someone’s diet. I do like to see plenty of protein. Often, we are not getting enough protein, especially earlier in the day, at a breakfast meal.
I need to see healthy fats, too. That’s a tough one because so many of us have gone through the diet phases, the ‘80s and ‘90s and all the low-fat talk. When I talk to women about adding fats in, often it scares them. They feel like, “I’m trying to lose weight. I don’t want more fats in my diet. I don’t want more calories in my diet.”
The important part of fat is it will help balance hormones, help with brain fog, help brain function, and help us feel more full.
A huge thing is that it gets rid of sugar cravings. If you are dealing with sugar cravings, you want to have that protein and fat in your meals, like at every meal, so that you don’t have those sugar cravings leading you to that sugar in the ultra-processed foods.
Dr. Eric:
Makes sense. It’s really all about balance. A lot of people don’t eat enough healthy fats. A lot of people don’t eat enough protein. When it comes to protein, everybody is different, but is there a percentage? How much protein do you typically recommend to your clients?
Lucy:
Typically, we are starting with 25-30g per meal, around 100g in a day. That is a general guideline that most people can use.
A lot of women actually need more than that. Just to get to that point can take some time and work. That is our first goal. There are calculations we can do to see how much more you need. If you are getting to 30g at each meal, 100g in a day, you’re doing pretty good right there.
You will notice a difference. The women who I work with, when they start getting 30g at their breakfast, it makes a huge difference with their energy, with their cravings, how they feel throughout the day. That leads to weight loss in the end.
If you’re getting enough calories, enough protein, enough healthy fats, then you’re not eating as many of the snacky foods and sugary and ultra-processed foods. You’re just not as hungry. You don’t need it as much. That’s a huge benefit. You can actually eat more food and feel more satisfied and still lose weight at the same time. It’s really quite incredible.
It goes against so much of what we normally hear from the diet industry and what we have been taught growing up. It really is quite different, but I see it every day. Women are eating more protein and the amount of calories that they actually need, not a 1,200-calorie diet. They are actually eating enough to support their body, and the weight starts to come off. It’s pretty incredible.
Dr. Eric:
I can’t emphasize enough how important it is to get enough protein. You mentioned 20-30g per meal, about 100g per day. Does the type of protein make a difference, or does it depend on the person you are working with? There are animal sources of protein and legumes. I don’t know your stance on soy. There’s pea protein. There are other types. Are there any types of protein you don’t recommend for your clients to have? Or does it depend on the person?
Lucy:
It definitely depends on the person. But I do recommend animal proteins as much as possible for a good quality protein source. I do try and get really good quality animal proteins, too. For me, I’m buying the grass-fed beef, the organic chicken. If I can get it local, then I will do that. I happen to live in a place where there are a lot of farms around me.
You can also order really good proteins online, too. I won’t list names. If you want to list names, go ahead. There are places where you can buy online and get grass-fed beef, wild-caught fish, organic chicken. The quality really does matter.
Now, I do have clients who are not going to eat animal proteins. They are vegetarian or have their own reasons. Yes, we are going to be getting that protein elsewhere. We will do it with legumes, maybe with some soy products. I am not a huge fan of soy, but sometimes if there is just not a lot of sources of protein in your diet, we do have to go that route. I would definitely recommend non-GMO, organic soy products.
Eggs and fish for those who maybe aren’t going to eat red meat or chicken but will maybe eat fish. I do recommend wild-caught fish. I can get most of these things at the grocery store.
I didn’t mention pork. Pork is one of those where for some people it can be inflammatory. I have not found a brand that I like at the grocery store. I usually reserve pork for the local farms or an online place that you know is good quality. I do happen to be able to get a lot of pork from the local farms around me. Luckily, I can do that. That is a little bit trickier.
Dr. Eric:
I’m with you as far as soy protein. It’s toward the bottom of the list. If they want to add additional protein with powder, I recommend hydrolyzed beef that is grass-fed. Usually, I have people go dairy-free, so I can’t recommend whey protein, but a good quality whey protein can also be a good source of protein as well. There are other ones, too. You have to be careful. With anything, you have to read ingredients. There are things other than the protein in these protein powders as well.
Lucy:
Absolutely. If someone can tolerate dairy, then I am recommending a grass-fed whey protein. But I am recommending something that is plain, unsweetened, unflavored. We don’t need that extra junk. I flavor it myself when I make my shake. I am usually adding a banana and some strawberries to make it taste good.
Right now, I am doing beef protein powder and experimenting with that. It’s great. It tastes good. No weird flavor. I’m loving it. For people who cannot do whey, because not everybody tolerates that very well, now we have a better option. Before, I had to go from whey to pea protein. I wasn’t super happy about that choice. Now I go from whey to beef protein and see if they can tolerate that. That’s definitely a good one.
Dr. Eric:
What are your thoughts on intermittent fasting? I hear about that all over now. Would love to get your perspective.
Lucy:
Intermittent fasting has so many benefits. It’s very popular these days. A lot of people have had some success on it with weight loss.
The thing with intermittent fasting is it’s not for everybody. Sometimes, when you are going through perimenopause or menopause, it can increase cortisol a little bit. It is very much individualized.
I would say most people should be going 12 hours overnight at a minimum. That usually just gets rid of any nighttime snacking, which is usually not the best choice. If we are going 12 hours, great.
If I feel like a client is okay with something more like 14 hours, I will push there. Your body is getting some of the benefits of that intermittent fasting. It’s helping with detox and digestion and blood sugar. Those are all important.
Not everybody can tolerate more than 14 hours. When we get to the 16-hour+ fasts, then I feel like a lot of women end up with more cravings, or they end up with their blood sugar not being quite balanced, or their mood isn’t balanced, or they are getting more cortisol reaction.
The biggest thing is being able to fit all of your calorie needs, protein needs, healthy fat needs all into that short eating window. That can be a huge challenge for women. 100g of protein in a six-hour window is quite difficult. You’re not reaching your veggie needs or calories needs, and that can be an issue.
When I’m working with someone, I’m asking them, “How do you feel? Are you reaching your calorie and macro needs? Is this feeling stressful to you?” We take it from there.
I guess I don’t have a flat answer for across the board for everybody. I take it individually.
Dr. Eric:
We’re on the same page. I’m not against it. I go at least 12 hours. I can’t say I do 18-hour fasts or 24-hour fasts. Usually, like minimum 12-14 hours. That’s pretty routine. Sometimes, I’ll do a 16-8. I can’t say every single day. I try to listen to my body. I’m not going to go 16 hours for the sake of going 16 hours if I’m hungry.
I agree with you. The concern is getting enough protein during the eating window. Also getting enough nutrients, both macro and micro. I agree that I’ve had some patients extremely incorporate intermittent fasting, doing 20-hour fasts, 4-hour eating windows, or 18-6 regularly. I think that’s too narrow of an eating window. Very difficult in six or sometimes eight hours to get enough protein.
I’ve heard you talk about hydration and hormones on your podcast. Let’s talk about the importance of getting enough water.
Lucy:
Hydration is so important. I know how hard it is to get that water in. We need that water for our energy. If we are feeling fatigued or tired in the late morning or the afternoon, that 3pm hour, sometimes it’s not that we didn’t get enough sleep. Sometimes, we are just dehydrated. Instead of refueling with water, we are grabbing candy or something that is less than ideal that doesn’t support our body.
Also, digestion. We really need that fluid to help keep the bowels moving, to help with detoxing. It’s such an important part of our health. It’s often forgotten about. That water is really key.
Also, ladies. If you’re worried about your skin, hair, and nails, we need water for all of that. Definitely stay hydrated. It can be a bit of a stress on your body if we are always in that dehydrated state. We need it to flush out our excess hormones, support digestion, keep your energy up.
One thing I do that has been working well lately is I have a very tall glass water bottle. I recommend you get what works for you. I love this one. I love the size; I love that it’s glass; I think that it’s pretty. I love my water bottle. I fill it up the night before. That’s really key. When I wake up in the morning, I already feel supported because my water is waiting for me.
I have a goal of finishing that first 32 ounces by 10am. Set a goal for yourself. If you can figure out a time that works for you. For me, it’s 10am. Have that first one done. It actually gets easier throughout the day because you have at least 32 ounces in in the first part of the day. Now you have the rest of the day to get the rest of the water in. That has been really helping me lately.
Dr. Eric:
Another benefit of drinking more water earlier in the day and not doing that after dinner is if you do the 32 ounces after dinner, you might be waking up a few times in the middle of the night to use the restroom. That’s a pretty good strategy.
Lucy:
A lot of the women I am working with are saying, “I get to the end of the day, and I realize I haven’t had anything to drink all day. Now I’m guzzling it down.” That’s why if you start the day, even set an alarm, and the alarm will go off and let you know, “You’re supposed to be done with your water. Where are you at?” you can catch up early in the day. That way, it’s not affecting your sleep and disturbing you at night. That’s really important.
Dr. Eric:
Great advice. Definitely want to talk about sugar cravings. Anything else from a diet perspective? I know whole, healthy foods; anti-inflammatory foods. Are there any specific foods that you don’t recommend, or you do encourage your patients to eat?
Lucy:
I’m basically making sure that our diet is very limited in any kind of sugar, whether it’s refined sugar or artificial sugar. If we have a diet full of sweet things, that will make it very difficult for you to enjoy things like vegetables. It has an effect on our tastebuds. We are pushing out the sweetened things, the ultra-processed things, foods that have a long ingredient list by eating more of the whole foods.
I am watching the type of fats. We keep saying “healthy fats.” To be more specific, I am talking about coconut oil, olive oil, avocado oil, olives, avocadoes, fatty fish.
If you have ever heard of SMASH fish, I am a big fan. That is Sardines, Mackerel, Anchovies, Salmon, and Herring. People make a face at some of those, but they are actually not that bad. Go try it. Get a can of wild-caught mackerel. It’s pretty good. You will get a lot of healthy omega-3 fats from that.
We are just making sure that the fats are good and healthy fats. Sugar is limited, and processed foods are limited. We are getting proteins and lots of veggies. That is the formula right there.
Dr. Eric:
What are your thoughts about nuts and seeds as a source of fat?
Lucy:
I do like nuts and seeds. I should have mentioned those. Those are another great way to get fat. As a snack. I love grabbing a handful of almonds or pecans to hold me over if I need a snack.
Dr. Eric:
Talking more about sugar cravings. If you’re working with someone who has really strong sugar cravings, in addition to having them avoid refined sugars for example, do you also limit fruits? How do you navigate fruit? Do you eat lower-sugar fruit or take a break completely for a while?
Lucy:
Great question. Lately, I have been running a five-day no sugar challenge for free in my group. During those five days, I do encourage people to skip fruit. There isn’t anything wrong with fruit. I love fruit. I think it’s great. Lots of health benefits from it. The real reason we are taking a five-day break from it is to reset our tastebuds and challenge ourselves to figure out where the sugar cravings are coming from and address those sugar cravings.
If I have a sugar craving, I could have a banana or strawberries or something sweet and satisfy that sugar craving, then we are not really getting to the root. That’s what we need to do. Are you having sugar cravings because you didn’t have enough at your last meal?
Often, when women are starting to stay healthy and get on a healthy path, they tend to have a lunch that is maybe a little bit light. A salad with some protein on top. But they didn’t add any healthy carbs to it. They didn’t add enough healthy fats to it. There just wasn’t enough calories in general with that lunch. Now, a couple hours later, they are hungry because their body actually needs more fuel. The body is going to ask for the quickest source of fuel available, and that looks like sugar and sweet things or a bag of chips or something quick.
We tend to have sugar cravings because our meal wasn’t big enough. That is one area to look at. That might be the root cause of your sugar cravings.
It might be dehydration. You might just need to drink something. If we are avoiding all sweet things, like during that five-day reset, then we are not able to grab a sweet drink. We are avoiding artificial sugar, natural sugar. We are looking at water or herbal tea.
The other thing that it might be is our emotions. It could be stress. It could be that we are exhausted. It could be that something happened during the day to either cause some excitement or some kind of an emotion that we are going to use that sugar to cover up or as a tool, like a coping mechanism.
Let’s face it: sugar is comforting. When you have a bite of chocolate cake or a cookie, it does feel good for a few minutes. Then it doesn’t feel good after that. It makes sense that our body would want to grab something sweet to comfort whatever emotion we are having.
What we really need to do is get to the root of it. Stop and ask yourself, “What does my body really need right now? Does my body need fuel? Maybe I need a snack that has proteins and healthy fats in it.”
“Does my body need hydration? I need to guzzle some water.” Maybe it needs electrolytes with that water, too, because that can cause sugar cravings if you need electrolytes.
“Does my body need some support? Maybe I am so stressed out right now I need to call a friend or ask for help. Or I need to journal a few things about what just happened that stressed me out. Maybe I need to make some changes in my life. Something is happening with my job, my coworkers, my family.” There are so many things. Maybe we need to put more boundaries up.
If we don’t address those things, then we are going to keep getting sugar cravings. We can’t just do it by willpower. We can’t just say, “I’m going to get through today and not have any sugar.” That might work for a couple days, but you didn’t resolve anything. It will just come back. We need to get to the root of everything.
When I work with someone, we are not just talking about food. We are not just creating a meal plan. We are figuring the whole thing out. It’s the big picture.
Dr. Eric:
Makes sense. Definitely check out Lucy’s five-day no sugar challenge. As you mentioned, you have those regularly. As of us recording this, there is a possibility you might not have that in the future, but for now, take advantage of it. Completely free.
How about exercise? What do you recommend from an exercise standpoint for someone who is looking to lose weight? Is it more cardio? Is it more resistance exercise? Is it a combination of the two?
Lucy:
Yes. With exercise, it is individual to each person. What I see most often is when women want to get healthy, they want to get on a healthy path. They join a gym. They start running on the treadmill. Maybe they have a treadmill and are putting their time in there. Or they are doing the elliptical. Or they are joining a HIIT class and doing some powerful workouts. Or aerobics classes. There is definitely benefit there to aerobic exercise, of course.
What is really going to help you even more is strength training. It doesn’t have to take a lot of time. You can do that in 10 minutes. You can do a 10-minute workout, preferably most days of the week, and really see a difference.
What we want to do is preserve our muscle, especially if you are losing weight. We want the fat to be lost, not our muscle to be lost. We really want to build muscle. We want to be doing things that require us to build muscle. Doing things like cardio, running, jogging, the elliptical machine. Those are not really building muscle. Great for your heart. There is benefit to it.
Sometimes, we go overboard. That is just producing more cortisol and more stress. When we really push ourselves at these hour-long classes that are HIIT or CrossFit workouts, those are pushing us too far, especially if exercise wasn’t your thing throughout your life, and you don’t consider yourself an athlete. You probably need to be doing more strength training exercises or yoga or Pilates. Those types of things are very beneficial as you age and are trying to balance hormones. Those are the types of things that we need to be focusing on.
Dr. Eric:
I’m glad you mentioned overdoing it. It’s common. When I was diagnosed with Graves’, prior to that, I was overtraining. You’re right. These classes can be intense. If someone is not ready for them, like you said, if they are an exercise newbie, not accustomed to exercising, you probably don’t want to jump into that.
Even if someone is well trained, they can be pretty intense. If someone has compromised adrenals or other issues, they might think they can handle it, but their body might not be able to handle that type of intensity.
Lucy:
You have to think about your day. “What kind of balance do I have? Do I have the supportive times during the day where I’m really bringing myself into a parasympathetic rest and digest state? Am I pushing myself too often? How do I feel? Am I losing weight?”
Stubborn weight is a sign. It’s just a message from your body that something isn’t balanced. Are you dealing with stubborn weight? Are you dealing with fatigue, brain fog? Those types of things, I would then question whether you should be continuing with the HIIT workouts. Maybe take a break and do an experiment. Change things up. See what changes happen to your body.
Dr. Eric:
Great advice. We covered a lot. Is there anything else that I should have asked you that I didn’t ask you? Anything else that you want to say before we wrap things up?
Lucy:
I think one thing I do want to say is the mindset piece of things. We did cover a lot. We talked about sleep and stress and food and movement, all the things. It can feel really overwhelming to hear all the different aspects of all the things you “should” be doing, and maybe the things you shouldn’t be doing. We can get in this overwhelmed state, where we feel like, “If I can’t do all of it, I won’t do any of it.” That’s the all or nothing mentality that comes from diet culture, the pressure from our culture to feel like if you’re not all in, then it’s not worth it.
I just want to take a minute to remind you that every little tiny step counts. Every little thing that you do is important. It will add up. If you just start concentrating on your water and getting more each day, that’s going to have a ripple effect. It is actually going to count.
Maybe you want to get a little bit more movement in each day. That will help. Even if you go to bed 10-15 minutes earlier, or turn the screen off a few minutes earlier each night, all these little things do add up. You don’t have to be all in for it to count. You can just do little things as you go, and it will add up.
Take the all or nothing mentality, and throw it out the window. We don’t need it here. You don’t need to be perfect in order to make progress. That’s what I want everybody to hear today.
Dr. Eric:
Well said. This was an amazing conversation. I enjoyed talking with you about hormones and stress management and the impact of food. We covered so many things.
Where can people find out more about you, Lucy? You have your podcast, social media, your school group with the free weekly performance coffee chats. Talk about that and other places where they can find you.
Lucy:
Sure. There are two places where I recommend going to learn more about me and get more information. The podcast is The Healthy Mama Podcast. You can find it on any podcast platform. It’s full of real talk, practical tips from me, a registered dietician and busy mom. I am teaching people how to make it work in a real way. There is three years’ worth of episodes there.
The other place is the school community called Radiance After 40.
I am on social media. If you want to find me on Instagram or Facebook, that’s @LucyHutchingsRD.
However, I am pulling away from social media and bringing my audience with me to the school platform. I think it’s really great. It’s not full of advertisements and the intensity of social media. It’s a little bit of a break. That’s really nice.
It’s a free group called Radiance After 40. In that group, for free, we meet weekly for a virtual coffee chat, where we just talk about everything, whether it’s perimenopause and menopause, hormones, inflammation, life in general. We talk about it all in there. It’s pretty fun.
Usually, I am running a monthly five-day no sugar challenge that is free in that group. If you’re interested in those challenges, definitely join that group.
Dr. Eric:
Thank you so much for having this conversation. I learned some things, and I’m sure my listeners did as well.
Lucy:
Awesome. Thanks so much for having me. It was really a pleasure. I loved it.