For years, women have been told that perimenopausal mood swings are "just part of the process." We've been told that a changing metabolism and weight gain are "just a sign of aging." We've often been left to deal with anxiety, frustration, and a body that feels foreign, all in isolation.

At Macvelly Wellness in Spokane Valley, we believe this narrative is fundamentally flawed. We believe that what you're experiencing is not a series of unrelated problems, but rather a profound physiological event where your mood and your metabolism are inextricably linked.

The perimenopause journey is a chapter every woman deserves to navigate with knowledge, not confusion. Let's uncover the powerful connection between your mind and your metabolism, and discover the solutions you've been searching for.

The Perfect Storm: Where Mood & Metabolism Collide

Perimenopause, the transition leading up to menopause, is characterized by erratic fluctuations in our key sex hormones: estrogen and progesterone. It's these hormonal surges and crashes that create the perfect storm where mental and metabolic health collide.

* Hormones as the Prime Movers: Estrogen directly influences neurotransmitters like serotonin (our "happiness" hormone) and GABA (our "calmness" hormone). Progesterone also has a calming, sedative effect. As these hormones become unpredictable, so does your brain chemistry, leading to mood swings, irritability, and heightened anxiety.

* The Metabolic Domino Effect: The same hormonal changes also directly impact your metabolism. As estrogen declines, it can lead to insulin resistance, where your cells become less efficient at absorbing glucose from your bloodstream. This metabolic dysfunction is a crucial piece of the puzzle. It leads to:

* Unstable Blood Sugar: The "hangry" feeling, anxiety, and energy crashes you experience throughout the day are often a direct result of unstable blood sugar.

* Increased Fat Storage: Insulin resistance signals your body to store more fat, especially in the abdominal region (visceral fat), even if you haven't changed your diet.

* Sluggish Energy: When your cells can't use energy efficiently, you feel tired, mentally foggy, and unmotivated.

The hidden link is this: The hormonal shifts that are destabilizing your mood are simultaneously destabilizing your metabolism, creating a constant state of internal chaos.

The Vicious Cycle: How One Problem Feeds the Other

This isn't a one-way street. The connection between mood and metabolism is a powerful feedback loop that can feel impossible to escape without intervention.

* Stress & Sleep Deprivation: Perimenopausal symptoms like night sweats, hot flashes, and anxiety often lead to poor sleep. Lack of sleep is a major physical stressor that raises the stress hormone cortisol.

* Cortisol's Double-Edged Sword: High cortisol levels are devastating for both systems.

* On Mood: It can worsen anxiety and irritability, making you feel constantly on edge.

* On Metabolism: It actively promotes insulin resistance and signals your body to store fat, particularly in the abdomen.

* The Loop Continues: The resulting fatigue, weight gain, and brain fog create more stress, anxiety, and a feeling of being out of control. This reinforces the cycle, making each symptom feel more intense and persistent.

Knowledge is Power: Taking Control of Your Well-being

You deserve to know that what you're experiencing has a clear, physiological basis. And you deserve to know that there are effective, integrated strategies to break this cycle. At Macvelly Wellness, we believe in empowering women with the knowledge and tools to take back control.

Here’s our integrated approach to healing the mood-metabolism connection:

* Nourish for Stability: Your diet is the foundation. We focus on a nutrition plan that prioritizes blood sugar stability. This means including lean protein, healthy fats, and fiber at every meal to provide your brain with a steady, consistent fuel source, thereby calming both your mind and your metabolic system.

* Move with Purpose: Not all exercise is created equal. We recommend a combination of strength training to build metabolically active muscle and improve insulin sensitivity, and mindful movement like walking, yoga, or hiking in beautiful Spokane Valley parks to lower cortisol and calm the nervous system.

* Prioritize Rest & Restoration: Sleep and stress management are non-negotiable. We'll help you develop strategies to improve sleep hygiene and incorporate practices like meditation, deep breathing, and time in nature to help break the cortisol loop.

* Comprehensive Support: We don't guess—we test. We offer advanced hormone and metabolic testing to understand your unique physiological profile. This allows us to create a truly personalized plan that addresses the root cause of your symptoms, not just the surface-level effects.

Perimenopause isn't a sentence of frustration and confusion. It's a call to action—a time to reconnect with your body on a deeper level. By understanding and addressing the powerful link between your mood and your metabolism, you can navigate this transition with renewed energy, clarity, and confidence.

You deserve to feel vibrant, balanced, and in control. If you're ready to explore a holistic and integrated approach to your perimenopausal health, we invite you to contact Macvelly Wellness in Liberty Lake, WA today to schedule your consultation.

SEO Keywords:

Perimenopause, mood-metabolism connection, hormonal changes, insulin resistance, mood swings, anxiety, brain fog, fatigue, weight gain, holistic health, women's health, Spokane Valley, Macvelly Wellness.

Perimenopause. It’s a word that’s increasingly entering our conversations, yet for many women, it remains shrouded in mystery and misinformation. Often overshadowed by its more recognized counterpart, menopause, perimenopause is a significant and transformative phase in a woman's life. At Macvelly Wellness in Spokane Valley, we believe every woman deserves to be empowered with a clear understanding of this "untold chapter" – the years leading up to the cessation of menstruation. This isn't just about irregular periods and hot flashes; it's a holistic shift impacting your physical, emotional, and mental well-being. Let's pull back the curtain and explore what every woman should truly know about perimenopause.

Beyond the Basics: Defining Perimenopause

Perimenopause literally translates to "around menopause." It's the transitional period when your ovaries gradually begin to produce less estrogen. This process typically starts in a woman's 40s, but can begin as early as the mid-30s, and can last anywhere from a few months to as long as ten years before you officially reach menopause (defined as 12 consecutive months without a menstrual period).

The key differentiator between perimenopause and menopause is that during perimenopause, your hormones are fluctuating – often wildly – while in menopause, estrogen levels are consistently low. This hormonal rollercoaster is the root cause of the diverse and sometimes unpredictable symptoms women experience during this time.

The Symphony of Shifting Hormones: Understanding the Changes

The primary hormonal shift during perimenopause involves estrogen, but it's not a simple, linear decline. Instead, estrogen levels can spike and plummet erratically, much like a hormonal rollercoaster. Progesterone, another crucial hormone, also begins to decline. This imbalance between estrogen and progesterone, along with fluctuations in other hormones like follicle-stimulating hormone (FSH) and luteinizing hormone (LH), creates the perfect storm for a variety of symptoms.

More Than Hot Flashes: Recognizing the Wide Spectrum of Symptoms

While hot flashes and irregular periods are often the most talked-about signs of perimenopause, the reality is that the experience can be far more nuanced and encompass a wider range of symptoms, including:

* Changes in Menstrual Cycle: This is often the first noticeable sign. Periods may become longer, shorter, heavier, lighter, or the timing may become unpredictable. You might skip periods altogether for a month or two, only to have them return.

* Hot Flashes and Night Sweats: Sudden feelings of intense heat, often accompanied by redness and sweating, can be disruptive both day and night.

* Sleep Disturbances: Difficulty falling asleep, staying asleep, or experiencing restless sleep are common due to hormonal fluctuations and night sweats.

* Mood Changes: Increased irritability, anxiety, sadness, and even symptoms of depression can arise due to the impact of hormones on brain chemistry.

* Cognitive Changes: Many women report experiencing "brain fog," difficulty concentrating, and memory issues.

* Vaginal Dryness and Discomfort: Lower estrogen levels can lead to thinning and drying of the vaginal tissues, causing discomfort during intercourse.

* Changes in Libido: Hormonal shifts can impact sexual desire.

* Weight Gain and Changes in Body Composition: A tendency to gain weight, particularly around the abdomen, even without changes in diet or exercise, is a common frustration.

* Breast Tenderness: Fluctuating hormones can cause breast tenderness or pain.

* Headaches: Some women experience more frequent or intense headaches during perimenopause.

* Fatigue: Persistent tiredness and lack of energy can significantly impact daily life.

* Joint Pain and Muscle Aches: Some women report increased aches and pains.

It's crucial to recognize that every woman's perimenopause journey is unique. You may experience only a few of these symptoms, or you may navigate a more complex combination. The intensity and duration of symptoms can also vary greatly.

Debunking the Myths and Addressing Misconceptions

Perimenopause is often shrouded in myths and misunderstandings. Let's address some common ones:

* Myth: Perimenopause only lasts a short time. Reality: As mentioned, it can last for several years.

* Myth: Once your periods become irregular, you're in menopause. Reality: Irregular periods are a hallmark of perimenopause, the transition to menopause.

* Myth: The only symptoms are hot flashes and irregular periods. Reality: As outlined above, the spectrum of symptoms is much broader.

* Myth: There's nothing you can do about perimenopause symptoms. Reality: Lifestyle modifications, supportive therapies, and medical options can effectively manage many symptoms.

Navigating Perimenopause: Empowerment Through Knowledge and Action

Understanding perimenopause is the first step towards navigating this phase with greater ease and control. Here's what every woman should know about taking care of herself during this time:

* Track Your Symptoms: Keeping a journal to document changes in your menstrual cycle, hot flashes, sleep patterns, mood, and other symptoms can provide valuable insights for you and your healthcare provider.

* Prioritize a Healthy Lifestyle:

* Nourishing Diet: Focus on whole, unprocessed foods, including plenty of fruits, vegetables, lean protein, and healthy fats. Pay attention to foods that may trigger your symptoms.

* Regular Exercise: Engage in a combination of cardiovascular exercise, strength training (crucial for bone health), and flexibility exercises.

* Stress Management: Find healthy ways to manage stress, such as mindfulness, yoga, meditation, spending time in nature, or pursuing hobbies.

* Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep routine and create a relaxing bedtime environment.

* Seek Support: Talk to your partner, friends, or other women who are going through or have gone through perimenopause. Sharing experiences can be incredibly helpful.

* Consult Your Healthcare Provider: Openly discuss your symptoms with your doctor or a healthcare provider specializing in women's health. They can help you understand your individual situation, rule out other conditions, and discuss potential management strategies, including lifestyle recommendations, supplements, and medical treatments like hormone therapy if appropriate.

Macvelly Wellness: Your Partner in Perimenopause in Spokane Valley & Liberty Lake, WA

At Macvelly Wellness in Liberty Lake, WA, we understand the unique challenges and triumphs of perimenopause. Our dedicated team offers a supportive and informative environment where you can:

* Gain a clear understanding of your hormonal changes.

* Develop personalized strategies to manage your symptoms.

* Explore evidence-based lifestyle modifications and supportive therapies.

* Discuss medical options in a safe and informed setting.

* Connect with a community of women navigating similar experiences.

Perimenopause is not an ending, but a significant transition – a new chapter in your life. By understanding the changes happening within your body and embracing proactive self-care, you can navigate this phase with confidence, resilience, and vibrant well-being.

Don't let the "untold chapter" of perimenopause leave you feeling lost or alone. Contact Macvelly Wellness in Spokane Valley today to schedule a consultation and embark on your journey with knowledge and support.

SEO Keywords:

Perimenopause, women's health, hormonal changes, perimenopause symptoms, irregular periods, hot flashes, night sweats, mood swings, brain fog, vaginal dryness, weight gain, sleep disturbances, hormone imbalance, menopause transition, Spokane Valley, Macvelly

When we think of estrogen, our minds often jump to puberty, pregnancy, or the menopausal transition. We’re taught to view it primarily as a reproductive hormone, responsible for monthly cycles and fertility. But what if we told you that’s only half the story?

At Macvelly Wellness in Liberty Lake, WA, we believe in a more complete understanding of women’s health. We see estrogen not as a single-purpose hormone, but as a whole-body powerhouse—a master regulator with a hand in nearly every major system, from your heart and brain to your skin and bones. Understanding its far-reaching influence is the first step toward effectively navigating the hormonal shifts of perimenopause and beyond.

The Master Conductor: Estrogen’s Role in Your Body’s Symphony

Estrogen is a group of hormones that includes estradiol, estrone, and estriol. These hormones travel through your bloodstream, binding to specific estrogen receptors found in cells all over your body. This widespread network of receptors allows estrogen to act as a crucial chemical messenger, orchestrating a symphony of biological processes. When its levels begin to change, the entire orchestra feels it.

1. The Foundation of Bone Health

Estrogen is a key player in maintaining bone density. It acts as a shield, protecting your bones from rapid breakdown by regulating the balance between osteoblasts (bone-building cells) and osteoclasts (bone-resorbing cells). It also works to enhance the absorption of calcium and vitamin D, the two essential minerals for strong, healthy bones. When estrogen levels decline, this protective effect is lost, leading to accelerated bone loss. This is why women face a significantly higher risk of osteoporosis and hip fractures in their postmenopausal years.

2. The Heart's Silent Guardian

For years, research has shown that premenopausal women have a lower risk of heart disease than men of the same age. The reason? Estrogen. This powerhouse hormone helps to:

• Relax blood vessels: It promotes the production of nitric oxide, which helps keep arteries flexible and wide, supporting healthy blood flow and blood pressure.

• Balance cholesterol: It typically raises HDL ("good") cholesterol and lowers LDL ("bad") cholesterol, protecting against plaque buildup.

• Reduce inflammation: It has anti-inflammatory properties that help maintain a healthy cardiovascular system.

As estrogen levels drop, this cardio-protective effect diminishes, and a woman's risk of heart disease begins to equal or even surpass a man's.

3. Brain Fog and Mood Regulation

The brain is rich with estrogen receptors, and this hormone plays a vital role in cognitive function and mood. Estrogen helps regulate key neurotransmitters, including serotonin (the "feel-good" chemical), dopamine (associated with pleasure and reward), and norepinephrine (linked to attention and focus). The unpredictable fluctuations of perimenopause can disrupt this delicate balance, often leading to:

• "Brain fog" and memory lapses

• Mood swings and increased anxiety

• Irritability or feelings of depression

This is why managing hormonal health is a critical component of mental wellness, especially during midlife.

4. The Metabolism and Mid-Section Link

Have you noticed your body composition changing, with fat accumulating more around your midsection, even if your diet and exercise habits are the same? You can likely thank estrogen for that. Estrogen helps direct fat to be stored in your hips and thighs. When its levels decline, your body’s fat storage pattern shifts, depositing more visceral fat—the dangerous kind that wraps around your abdominal organs. Additionally, lower estrogen can decrease your body's sensitivity to insulin, making it harder to control blood sugar and promoting further fat storage.

5. The Gut-Hormone Connection: The Estrobolome

A recent and fascinating discovery is the link between your gut microbiome and estrogen, known as the estrobolome. Certain gut bacteria produce an enzyme that helps metabolize and regulate estrogen levels. A healthy, diverse gut microbiome supports a balanced estrobolome, ensuring your body can effectively process and eliminate excess estrogen. An unhealthy gut, on the other hand, can disrupt this process and lead to hormonal imbalances.

6. Skin, Hair, and Urogenital Health

Estrogen is a key factor in the production of collagen and elastin, two proteins essential for firm, hydrated skin. It helps maintain skin thickness and moisture, and even supports wound healing. As estrogen declines, skin can become thinner and drier, and hair may become more brittle and prone to thinning. Estrogen also maintains the health of your vaginal and urinary tract tissues. The lack of estrogen during menopause can lead to urogenital atrophy, a condition that can cause vaginal dryness, itching, and an increased risk of urinary tract infections.

Why This Matters in Perimenopause

During perimenopause (which can start as early as your mid-30s), estrogen levels fluctuate unpredictably—leading to symptoms that feel disconnected but are actually deeply linked.

You may experience:

• New anxiety or panic attacks

• Brain fog and forgetfulness

• Weight gain, especially around the belly

• Vaginal dryness or low libido

• Irregular periods and mood swings

• Insomnia and fatigue

Most women are told it’s “just stress” or “getting older”—but really, it’s the systemic effects of shifting estrogen.

Supporting Your Whole-Body Powerhouse

The key to thriving through the hormonal changes of midlife isn't about fighting the process; it's about supporting your body’s natural resilience. At Macvelly Wellness, we provide personalized, holistic strategies to help you do just that.

• Eat for Balance: Focus on a nutrient-dense diet rich in phytoestrogens (flaxseeds, lentils, soy), healthy fats (avocado, nuts, olive oil), and fiber from a wide variety of fruits and vegetables. Don't forget fermented foods (kefir, sauerkraut) to support your gut health and estrobolome.

• Move with Purpose: Incorporate a mix of strength training to preserve muscle and bone density, and cardiovascular exercise to protect your heart.

• Manage Stress and Prioritize Sleep: Chronic stress and lack of sleep can disrupt your hormonal balance and worsen symptoms.

• Seek Guidance: Navigating these changes can be complex. We are here to help.

  Your body is a powerful, interconnected system, and estrogen is a key part of that synergy. If you're looking for personalized guidance on how to support your hormonal health through all stages of life, reach out to Macvelly Wellness in Spokane Valley. We're dedicated to helping you feel your best, from the inside out.

Should You Try Intermittent Fasting During Perimenopause? Pros and Cons

Jul 29 

Written By Vera Nyonglemuga

Intermittent fasting (IF) has gained significant popularity for its potential health benefits, from weight loss to improved metabolic health. But if you're a woman navigating the unique hormonal landscape of perimenopause, you might be wondering: is intermittent fasting the right strategy for me? At Macvelly Wellness, we understand the complexities of perimenopausal health and aim to provide evidence-based insights to help you make informed decisions.

Understanding Intermittent Fasting (IF)

Intermittent fasting isn't about what you eat, but when you eat. It involves cycling between periods of eating and voluntary fasting. Common approaches include:

16/8 Method: Fasting for 16 hours and eating within an 8-hour window (e.g., eating from 12 PM to 8 PM).

• 5:2 Method: Eating normally for five days a week and significantly restricting calories on two non-consecutive days.

• Eat-Stop-Eat: A 24-hour fast once or twice a week.

The Potential Benefits of Intermittent Fasting for Perimenopause (Pros):

For some women, IF can offer benefits that might be particularly appealing during perimenopause:

1. Weight Management and Belly Fat Reduction: IF can help create a calorie deficit, leading to weight loss. It may also improve insulin sensitivity, which is crucial as insulin resistance can contribute to stubborn belly fat in perimenopause. Better insulin sensitivity can help reduce fat storage, especially visceral fat.

2. Improved Insulin Sensitivity: As mentioned, hormonal shifts in perimenopause can lead to increased insulin resistance. IF can enhance the body's response to insulin, potentially reducing the risk of type 2 diabetes and promoting better blood sugar control.

3. Enhanced Autophagy: Fasting triggers autophagy, a cellular "cleanup" process where the body removes damaged cells and regenerates new ones. This can promote cellular health and potentially slow down aspects of aging.

4. Reduced Inflammation: Some studies suggest IF can reduce markers of inflammation, which is beneficial as chronic inflammation can exacerbate perimenopausal symptoms and contribute to chronic diseases.

5. Metabolic Flexibility: IF can encourage your body to switch from burning glucose to burning fat for energy, leading to greater metabolic flexibility.

The Potential Drawbacks and Considerations for Perimenopause (Cons):

While IF holds promise, women in perimenopause need to approach it with caution due to their unique hormonal fluctuations. The female body, especially during hormonal transitions, can be more sensitive to caloric restriction and stress.

1. Hormonal Disruption: Aggressive or poorly timed fasting can stress the body, leading to an increase in cortisol. Elevated cortisol can negatively impact other hormones, potentially worsening hot flashes, sleep disturbances, and contributing to anxiety or mood swings. It can also interfere with thyroid function.

2. Impact on Sleep: While some find IF improves sleep, for others, particularly those prone to blood sugar dips, extended fasting can disrupt sleep patterns and worsen night sweats or insomnia.

3. Increased Stress Response: If your body perceives fasting as a stressor (especially if you're already under significant stress from perimenopause symptoms), it can backfire, making you feel more fatigued and irritable rather than energized.

4. Muscle Loss Risk: If not combined with adequate protein intake and strength training, prolonged fasting periods without proper refeeding can potentially lead to muscle loss, which is already a concern in perimenopause.

5. Not Suitable for Everyone: Women with a history of disordered eating, adrenal fatigue, or certain medical conditions (e.g., diabetes on medication, thyroid issues) should exercise extreme caution or avoid IF altogether.

Macvelly Wellness Recommendation:

At Macvelly Wellness, we advocate for a highly individualized approach. For women in perimenopause considering intermittent fasting, we recommend:

• Start Slowly and Gently: If you choose to try IF, begin with milder approaches, such as a 12-hour overnight fast (e.g., finishing dinner by 7 PM and not eating again until 7 AM). Gradually extend the fasting window only if your body responds positively.

• Prioritize Nutrient Density: During your eating window, focus on whole, unprocessed, nutrient-dense foods: lean proteins, healthy fats, plenty of fiber from fruits and vegetables, and complex carbohydrates.

• Listen to Your Body: This is paramount. If you experience increased fatigue, irritability, worsened hot flashes, disrupted sleep, or heightened anxiety, IF might not be suitable for you at this time.

• Combine with Stress Management: If you're stressed, IF might add another layer of stress. Prioritize stress reduction techniques (mindfulness, yoga, adequate sleep) before or alongside IF.

• Consult a Professional: Before embarking on any significant dietary change like intermittent fasting, especially during perimenopause, consult with a healthcare provider or a registered dietitian experienced in women's hormonal health. They can help assess if IF is appropriate for your individual health profile and guide you safely.

  Intermittent fasting can be a powerful tool for some, but it's not a one-size-fits-all solution, particularly during the delicate hormonal balance of perimenopause. At Macvelly Wellness, we're here to help you navigate your health journey with personalized guidance and support. Contact us to explore the best strategies for your unique perimenopausal needs.

  Want a hormone-informed fasting plan designed for YOU?
  Book a Free Functional Nutrition Assessment

  SEO Keywords: Intermittent fasting perimenopause, IF for women, perimenopause weight loss, hormone balance fasting, pros and cons of intermittent fasting, perimenopause diet, insulin resistance perimenopause, women's health tips, Macvelly Wellness.

Tags:
#IntermittentFasting #PerimenopauseSupport #MacvellyWellness #MidlifeMetabolism #FastingOver40

What to Eat During Perimenopause: A Guide to Hormone-Balancing Foods

Jul 29 

Written By Vera Nyonglemuga

Perimenopause is a time of significant hormonal shifts, and what you eat can play a powerful role in navigating these changes with greater ease. From hot flashes to mood swings and stubborn weight gain, the right nutrition can help balance your hormones, support your energy levels, and enhance your overall well-being. At Macvelly Wellness, we believe in empowering women with practical, delicious strategies to nourish their bodies during this transformative phase.

The Hormonal Rollercoaster and Your Diet

During perimenopause, your estrogen and progesterone levels fluctuate unpredictably before eventually declining. These shifts can impact everything from your metabolism and sleep to your mood and bone density. While diet alone can't stop the natural progression of perimenopause, it can significantly mitigate symptoms and support hormonal equilibrium.

Key Nutritional Principles for Perimenopause:

• Support Estrogen Metabolism: Certain foods can help your body metabolize estrogen more efficiently and reduce the impact of "bad" estrogens.

• Manage Blood Sugar: Stable blood sugar levels are crucial for hormone balance, especially insulin and cortisol.

• Reduce Inflammation: Chronic inflammation can worsen perimenopausal symptoms and contribute to weight gain.

• Nourish Your Gut Microbiome: A healthy gut is intrinsically linked to hormone balance and overall health.

• Provide Essential Nutrients: Ensure adequate intake of vitamins and minerals vital for bone health, energy, and mood.

Hormone-Balancing Foods to Embrace During Perimenopause:

1. Phytoestrogen-Rich Foods:

• Why they help: Phytoestrogens are plant compounds that can mimic the effects of estrogen in the body, offering a mild "estrogenic" boost that may help temper some perimenopausal symptoms like hot flashes and night sweats.

• Examples: Flaxseeds, soy products (tempeh, tofu, edamame), chickpeas, lentils, sesame seeds, and some berries.

• Macvelly Wellness Tip: Add ground flaxseeds to smoothies, oatmeal, or yogurt. Explore fermented soy products like tempeh for added gut benefits.

2. Fiber-Packed Fruits, Vegetables, and Whole Grains:

Why they help: Fiber aids in the excretion of excess hormones, supports a healthy gut microbiome, and helps stabilize blood sugar levels, preventing the spikes and crashes that can exacerbate mood swings and energy dips.

1. Examples: Leafy greens (spinach, kale), broccoli, berries, apples, pears, oats, quinoa, brown rice, and legumes.

2. Macvelly Wellness Tip: Aim for a variety of colorful fruits and vegetables daily. Incorporate whole grains into your meals for sustained energy.

3. Lean Proteins:

• Why they help: Protein is essential for maintaining muscle mass, which naturally declines with age and impacts metabolism. It also helps stabilize blood sugar and keeps you feeling full, reducing cravings.

• Examples: Chicken breast, fish (salmon, cod), eggs, lean beef, beans, lentils, tofu, and Greek yogurt.

• Macvelly Wellness Tip: Include a source of lean protein with every meal and snack to support satiety and muscle health.

4. Healthy Fats (Especially Omega-3s):

• Why they help: Healthy fats are crucial for hormone production and reducing inflammation. Omega-3 fatty acids are particularly beneficial for brain health, mood regulation, and reducing inflammation.

• Examples: Avocados, nuts (almonds, walnuts), seeds (chia, hemp), olive oil, and fatty fish (salmon, mackerel, sardines).

• Macvelly Wellness Tip: Incorporate a serving of healthy fats into each meal. Consider a high-quality omega-3 supplement if your dietary intake is low.

5. Calcium and Vitamin D Rich Foods:

• Why they help: Estrogen decline impacts bone density, making calcium and Vitamin D crucial for preventing osteoporosis.

• Examples: Dairy products (milk, yogurt, cheese), fortified plant milks, leafy greens, sardines, and sun exposure (for Vitamin D).

• Macvelly Wellness Tip: Discuss your calcium and Vitamin D levels with your healthcare provider to determine if supplementation is necessary.

6. Magnesium-Rich Foods:

• Why they help: Magnesium plays a role in over 300 bodily functions, including sleep, stress reduction, and muscle relaxation, all of which can be affected during perimenopause.

• Examples: Dark chocolate, nuts (almonds, cashews), seeds (pumpkin, chia), avocados, leafy greens, and legumes.

• Macvelly Wellness Tip: Enjoy a square of dark chocolate as a healthy treat or sprinkle pumpkin seeds on your salads for a magnesium boost.

Foods to Limit or Avoid:

• Refined Sugars and Processed Foods: Can worsen blood sugar swings, inflammation, and weight gain.

• Excess Caffeine and Alcohol: Can trigger hot flashes, disrupt sleep, and impact hormone balance.

• Trans Fats and Highly Processed Vegetable Oils: Promote inflammation.

Navigating perimenopause doesn't have to be overwhelming. By making informed food choices, you can actively support your body's natural processes and feel your best during this significant life stage. At Macvelly Wellness, we offer personalized nutritional guidance to help you thrive through perimenopause and beyond. Reach out to us today to create a customized plan tailored to your needs.

Food is not the enemy—it’s the healer.

We help you create hormone-friendly meal plans that are:

• Delicious

• Culturally inclusive

• Practical for busy women

Schedule a Free Nutrition Consult with Macvelly Wellness.

SEO Keywords: Perimenopause diet, hormone-balancing foods, perimenopause nutrition, healthy eating perimenopause, phytoestrogens, omega-3s, calcium for perimenopause, vitamin D perimenopause, gut health hormones, anti-inflammatory diet, Macvelly Wellness.

Tags:
#PerimenopauseNutrition #HormoneBalancingFoods #MacvellyWellness #MidlifeEatingWell #WholeBodyWellness

Sustainable Weight Loss for Women in Perimenopause: 5 Evidence-Based Strategies

Jul 28 

Written By Vera Nyonglemuga

The perimenopause journey can bring unexpected changes to your body, and for many women, stubborn weight gain becomes a new challenge. If you're struggling to lose weight or maintain a healthy weight during this transitional phase, you're not alone. At Macvelly Wellness, we believe in empowering women with sustainable, evidence-based strategies to navigate perimenopausal weight changes with confidence and achieve lasting results.

Why Traditional Weight Loss Approaches Might Fall Short in Perimenopause

The hormonal shifts of perimenopause (fluctuating estrogen, progesterone, and sometimes testosterone) directly impact metabolism, fat storage, and even appetite regulation. This means that the "eat less, move more" mantra, while still foundational, needs to be adapted for the unique physiological landscape of perimenopause. Crash diets and extreme exercise regimes are often counterproductive, leading to burnout and rebound weight gain.

5 Evidence-Based Strategies for Sustainable Weight Loss in Perimenopause:

1. Prioritize Protein and Fiber at Every Meal:

• Why it works: Protein is crucial for maintaining muscle mass, which naturally declines with age and slows metabolism. It also promotes satiety, helping you feel fuller for longer. Fiber, found in fruits, vegetables, and whole grains, aids digestion, stabilizes blood sugar, and also contributes to fullness.

• How to implement: Aim for a palm-sized portion of lean protein (chicken, fish, tofu, beans) and a generous serving of fiber-rich produce with each meal.

• Macvelly Wellness Tip: Experiment with plant-based proteins and incorporate diverse colorful vegetables to maximize nutrient intake.

2. Embrace Strength Training 3-4 Times Per Week:

• Why it works: Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. As estrogen declines, women tend to lose muscle mass, making strength training essential. Building and preserving muscle helps counteract the age-related metabolic slowdown and improves body composition.

• How to implement: Incorporate exercises that work all major muscle groups (squats, lunges, push-ups, rows). You can use weights, resistance bands, or even your own body weight.

• Macvelly Wellness Tip: If new to strength training, start with lighter weights and focus on proper form. Consider working with a certified trainer to ensure safety and effectiveness.

3. Optimize Sleep for Hormone Regulation:

• Why it works: Poor sleep can wreak havoc on your hormones, particularly cortisol (the stress hormone) and ghrelin/leptin (hunger and satiety hormones). Elevated cortisol promotes fat storage, especially around the abdomen, and sleep deprivation can increase cravings for unhealthy foods.

• How to implement: Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment (dark, cool, quiet).

• Macvelly Wellness Tip: If hot flashes or night sweats disrupt your sleep, discuss strategies with your healthcare provider.

4. Mindful Eating and Stress Management:

• Why it works: Stress, a common companion of perimenopause, triggers the release of cortisol, which can lead to increased appetite and fat storage. Mindful eating helps you become more attuned to your body's hunger and fullness cues, preventing overeating.

• How to implement: Practice mindful eating by slowing down, savoring your food, and paying attention to your body's signals. Incorporate stress-reducing activities like yoga, meditation, deep breathing, or spending time in nature.

• Macvelly Wellness Tip: Keep a food and mood journal to identify emotional eating triggers and develop healthier coping mechanisms.

5. Stay Hydrated and Limit Processed Foods:

• Why it works: Water is essential for all bodily functions, including metabolism. Dehydration can sometimes be mistaken for hunger. Processed foods, often high in sugar, unhealthy fats, and refined carbohydrates, contribute to inflammation, blood sugar spikes, and weight gain.

• How to implement: Drink plenty of water throughout the day. Minimize your intake of sugary drinks, fast food, and packaged snacks. Focus on whole, unprocessed foods.

• Macvelly Wellness Tip: Carry a reusable water bottle and infuse your water with fruits or herbs for added flavor.

Achieving sustainable weight loss during perimenopause is about more than just shedding pounds; it's about nurturing your body, balancing your hormones, and building healthy habits for long-term well-being. At Macvelly Wellness, we're dedicated to guiding you through this transformative phase. Contact us today for personalized support and strategies that work for YOU.

Want real results without extremes?
Learn About Our Sustainable Weight Loss Program

Keywords: Sustainable weight loss perimenopause, perimenopause weight management, perimenopause diet, strength training women, hormone balance perimenopause, mindful eating, stress management perimenopause, healthy weight perimenopause, women's health and wellness, Macvelly Wellness.

Tags:
#PerimenopauseWeightLoss #SustainableFatLoss #MacvellyWellness #MidlifeWellness #HormoneSmartWeightLoss

Why You're Gaining Belly Fat in Perimenopause—Even If You Haven’t Changed Your Diet

Jul 28 

Written By Vera Nyonglemuga

Are you in your 40s or 50s and noticing stubborn belly fat, even though your diet and exercise routine haven't really changed? You're not alone! This frustrating phenomenon is a common experience for women entering perimenopause. At Macvelly Wellness, we understand your concerns and are here to shed light on why your midsection might be expanding, even without a shift in your habits.

The Perimenopause Puzzle: Hormones Are Key

Perimenopause, the transitional period leading up to menopause, can last anywhere from a few to ten years. During this time, your body undergoes significant hormonal fluctuations, primarily involving estrogen and progesterone. And these fluctuations are the prime suspects behind that creeping belly fat.

1. Declining Estrogen Levels: Estrogen plays a crucial role in regulating where your body stores fat. Before perimenopause, higher estrogen levels tend to direct fat accumulation to your hips and thighs (the "pear" shape). As estrogen declines, fat storage shifts from these areas to your abdomen, leading to a more "apple" shape. This type of fat, known as visceral fat, is particularly concerning as it surrounds your organs and is linked to an increased risk of heart disease, type 2 diabetes, and other health issues.

2. Relative Androgen Dominance: While estrogen is declining, levels of androgens (male hormones like testosterone) might not drop as quickly, leading to a temporary "relative androgen dominance." This imbalance can further encourage abdominal fat deposition.

3. Insulin Resistance: Hormonal shifts during perimenopause can also impact insulin sensitivity. When your cells become less responsive to insulin, your body has to produce more of it to keep blood sugar levels stable. High insulin levels promote fat storage, especially around the abdomen.

4. Cortisol and Stress: Let's not forget the stress hormone, cortisol. Perimenopause can be a stressful time, with sleep disturbances, hot flashes, and mood swings. Elevated cortisol levels, often triggered by chronic stress, can also contribute to increased belly fat accumulation. Cortisol signals your body to store fat, particularly in the abdominal region, as a survival mechanism.

5. Metabolism Slowdown: As we age, our metabolism naturally slows down. This means our bodies burn fewer calories at rest. When combined with hormonal changes, even if your diet hasn't changed, the fewer calories burned can lead to weight gain, particularly in the abdominal area.

What Can You Do About It?

While you can't stop perimenopause, you can absolutely take steps to manage belly fat and support your overall well-being. At Macvelly Wellness, we advocate for a holistic approach:

• Prioritize Nutrient-Dense Foods: Focus on whole, unprocessed foods. While your diet might not have changed, evaluating its quality and ensuring it's rich in fiber, lean protein, and healthy fats can make a big difference.

• Embrace Strength Training: Building muscle mass helps boost your metabolism. Incorporate regular strength training into your routine to counteract age-related muscle loss.

• Manage Stress Effectively: Find healthy ways to cope with stress, whether it's through mindfulness, yoga, spending time in nature, or hobbies you enjoy.

• Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones and contribute to weight gain.

• Stay Active: Beyond structured exercise, incorporate more movement into your daily life.

• Consider Professional Guidance: A healthcare provider or a wellness coach specializing in perimenopause can offer personalized advice and explore options like hormone therapy if appropriate.

  Don't let perimenopausal belly fat discourage you. By understanding the underlying hormonal shifts and adopting supportive lifestyle strategies, you can take control of your health and feel more comfortable in your own skin. Contact Macvelly Wellness today to learn how we can support you on your perimenopause journey.

  You’re Not Failing—Your Physiology Is Evolving

  Your body is not broken—it’s trying to protect you. Understanding your hormonal blueprint is the first step to getting back in control of your weight, health, and self-esteem.

  Book a Free Discovery Call to start your personalized midlife metabolic reset.

  Keywords: Perimenopause belly fat, perimenopause weight gain, hormonal belly fat, estrogen decline, visceral fat, perimenopause symptoms, stress and weight gain, metabolism in perimenopause, women's health, Macvelly Wellness, Liberty Lake, WA, Spokane Valley

  Tags: #HormonalWeightGain #PerimenopauseSupport #MacvellyWellness #MidlifeMetabolism

Feeling drained, sluggish, or battling the aftermath of a tough week, an intense workout, or even a cold? While water and oral vitamins are essential, sometimes your body needs a direct, powerful boost for immediate results.

At Macvelly Wellness & Medical Services in Liberty Lake, we offer premium Macvelly IV Hydration Therapy to rapidly replenish your body's essential nutrients and fluids. This innovative treatment bypasses the digestive system, delivering vitamins, minerals, and amino acids directly into your bloodstream for 100% absorption and fast-acting benefits.

The Macvelly IV Difference: Immediate & Personalized Results

Guided by Vera Nyonglemuga, NP's compassionate expertise, we ensure a safe, comfortable, and highly effective experience. We offer a selection of expertly formulated drips designed to target specific wellness goals.

Our Signature Drips Include:

1. Natural Defense: Fortify your defenses against illness.

2. Performance Hydration: Combat fatigue and enhance athletic recovery.

3. Rise & Shine (Hangover): Rapid rehydration for hangovers or general revitalization.

4. Fountain of Youth: Nourish skin, hair, and nails from within.

5. Liquilift: Comprehensive support for overall vitality.

6. The Executive: Improves your energy levels and mood

7. Glutathione: Helps you brighten your skin complexion.

We also offer add-ons like Glutathione, Vitamin C, Vitamin D, and B12 shots for extra support.

Why Choose IV Hydration?

• Rapid Absorption: Nutrients are directly available to your cells.

• Increased Energy & Focus: Feel a noticeable boost.

• Enhanced Immune Function: Support your body's defenses.

• Faster Recovery: Bounce back quicker from exertion or illness.

• Optimized Well-being: A proactive step towards feeling your best.

Is It Safe?

Yes. IV therapy is administered by a licensed medical professional in a safe, relaxed environment. Each infusion is tailored to your needs and health history.

Why Choose Macvelly Wellness?

• Fully personalized formulas

• Clinical trained staff

• Warm, calming clinic environment in Liberty Lake, WA

• Transparent pricing and flexible scheduling

• Great for busy professionals, active adults, and women navigating hormonal shifts

Whether you are recovering from burnout or prepping for a big week, we are here to help you bounce back-naturally.

Ready to experience a surge of vitality? Book your IV therapy appointment today and feel the difference in just one session.

For many women, the journey through perimenopause and menopause can feel like navigating uncharted waters – a time of significant change marked by hot flashes, sleep disturbances, mood swings, and a feeling of losing control. While these transitions are natural, they don't have to be overwhelming or isolating.

At Macvelly Wellness & Medical Services in Liberty Lake, we offer specialized Perimenopause & Menopause Coaching to empower you with the knowledge, strategies, and unwavering support needed to thrive during this transformative life stage.

What Is Perimenopause Coaching?

Perimenopause is the 4-10 year transition before menopause-and it is where many women experience the most distressing symptoms.

Beyond the Medical: Holistic Support for Your Journey Led by Vera Nyonglemuga, NP, who is Menopause Certified, our coaching goes beyond just medical intervention. We combine compassionate expertise with a truly holistic approach to guide you through this unique phase of life. Our personalized coaching provides:

• Deep Understanding: Gain clarity on the hormonal shifts impacting your body and symptoms.

• Personalized Strategies: Develop practical, actionable approaches for managing hot flashes, night sweats, sleep issues, brain fog, and energy levels.

• Nutritional Guidance: Optimize your diet for hormonal balance, bone health, and overall vitality in midlife.

• Stress & Emotional Resilience: Learn techniques to manage stress, enhance mood, and cultivate emotional well-being.

• Empowerment: Feel confident advocating for your health and making informed decisions about your well-being.

This is not just coaching-it is an education and empowerment journey.

What You’ll Get:

Your coaching program includes:

• 1-on-1 virtual sessions with a Menopause Certified Nurse Practitioner

• Holistic symptom tracking and support

• Nutrition, movement, sleep, and stress guidance

• Clarity on hormone therapy options, natural support, and lab testing.

• Resources, worksheets, and group/community access (in some tiers)

Whether you are struggling with brain fog, relationship strain, or emotional burnout-we help you reclaim your voice and vitality.

Why Coaching Instead of a Clinic Visit?

Sometimes you need more than a 15-minute visit.

This program provides a safe space to ask questions, process changes, and create an action plan-with a compassionate professional who gets it.

You’ll walk away with:

• Knowledge

• Strategy

• Confidence

• And most importantly-support.

Available to Women Everywhere

We serve women across the U.S. and internationally through private coaching tiers (3-, 6-, and 12-month programs), with flexible pricing and personalized care.

You don’t need to be local to Liberty Lake, WA to work with us. If you have Wi-Fi, we’re in your corner.

Your hormones don’t have to hijack your life. Join our Perimenopause Coaching Program and start living with clarity, confidence, and calm.

This is your opportunity to embrace perimenopause not as an ending, but as a powerful new beginning.

Are you experiencing unexplained fatigue, stubborn weight gain, brain fog, mood swings, or a diminished sex drive? These common symptoms are often dismissed as "just getting older," but they could be signs of hormonal imbalances. Hormones are the powerful messengers orchestrating nearly every function in your body, and when they're out of sync, your entire well-being can suffer.

At Macvelly Wellness & Medical Services in Liberty Lake, we understand the profound impact of hormonal balance. Led by Vera Nyonglemuga, NP, our personalized Hormone Replacement Therapy (HRT) and Testosterone Therapy programs are designed to help men and women in Liberty Lake and across Washington and Idaho reclaim their energy, mood, and vitality.

Understanding Your Hormones: A Personalized Approach We combine compassionate expertise with a holistic perspective to assess your unique hormonal landscape.

For Women: Estrogen, Progesterone & Testosterone.

Many women enter their 30s and 40s unaware that perimenopause is already affecting their hormones. This transition can last up to 10 years and bring with it:

• Sleep disturbances

• Anxiety or depression

• Hot flashes and night sweats

• Vaginal dryness or discomfort

• Loss of focus or drive

We offer hormone replacement therapy tailored to your labs, symptoms, and life stage

For Men: Testosterone Optimization

Low testosterone (Low T) isn’t just about libido-it impacts muscle strength, motivation, fat metabolism, and mood. Common signs include:

• Low energy or stamina

• Poor sleep and focus

• Increased body fat

• Loss of muscle tone

• Irritability or depression

Macvelly Wellness offers testosterone replacement therapy (TRT) using a patient-centered, low risk approach, including:

• Injections or topical testosterone

• Routine lab monitoring

• Symptom tracking and support

• Safe dosing protocols to avoid side effects

Our process includes:

• Comprehensive Assessment: A detailed review of your symptoms, medical history, and lifestyle.

• Advanced Lab Testing: Precise blood work and often specialized testing (like DUTCH tests) to gain a complete picture of your hormone levels and metabolism.

• Individualized Treatment Plans: Based on your unique results, we craft a custom HRT or Testosterone Therapy plan, discussing various options and delivery methods.

• Ongoing Monitoring: Your safety and optimal results are paramount. We provide continuous monitoring and adjustments to ensure balance and efficacy.

Benefits of Balanced Hormones:

• Increased energy and reduced fatigue.

• Improved mood, focus, and cognitive clarity.

• Enhanced libido and sexual health.

• Better sleep quality.

• Support for healthy weight management.

• Improved bone density (for women).

• Increased muscle mass and strength (for men).

Don't let hormonal imbalances diminish your quality of life. Discover how personalized hormone therapy can help you feel like yourself again.

Serving Liberty Lake, Spokane Valley, and surrounding areas, with telehealth options for Washington and Idaho residents.

If You are feeling “off” and can’t explain why-It could be your hormones. Schedule a consultation today and let’s restore your balance, your confidence, and your vitality.

Are you searching for answers to persistent health challenges that conventional approaches haven't fully resolved? Do you feel like something is "off," but you can't quite pinpoint why? True wellness isn't just the absence of disease; it's a dynamic state of optimal function, and often, unlocking it requires looking deeper.

At Macvelly Wellness & Medical Services in Liberty Lake, our Integrative Wellness Consulting goes far beyond symptom management. Led by Vera Nyonglemuga, NP, with 18 years of experience and Harvard Medical School certification in sustainable nutrition, we are dedicated to identifying and addressing the root causes of your health concerns. This is healthcare truly designed around your unique story and individual physiology.

What is Integrative Wellness Consulting?

It is not alternative medicine-and it is not just nutrition advise. Our approach combines:

• Functional lifestyle medicine principles

• Whole-body wellness assessments

• Evidence-based nutrition and supplement guidance

• Hormonal, metabolic, gut, and inflammation insights

• Emotional and spiritual well-being support.

It is for people who are tired of being dismissed and want proactive, preventive, and personalized care.

Our Holistic Approach: A Partnership in Discovery

We believe in a collaborative journey that empowers you every step of the way. Our process is built on:

1. In-Depth Assessment: A comprehensive review of your history, lifestyle, nutrition, stress, and environmental factors. We listen to every detail.

2. Advanced Diagnostic Insights: When appropriate, we may recommend specialized lab testing (gut health, hormones, nutrients, inflammation) to uncover hidden imbalances.

3. Personalized Wellness Plan: Based on your unique insights, we craft a highly individualized plan encompassing targeted nutrition, lifestyle modifications, and strategic support to restore balance.

4. Ongoing Guidance: We provide continuous support, monitoring, and adjustments, guiding you to lasting vitality and empowering you with the tools for self-care.

Integrative Wellness Consulting can be transformative for those seeking solutions for:

• Chronic fatigue and low energy

• Persistent digestive issues

• Unexplained weight fluctuations

• Mood imbalances or brain fog

• Proactive health optimization and longevity

If your labs look normal but you don’t feel well, this service was designed for you.

What’s Included:

Your wellness consult may include:

• A detailed intake and health history review

• Lifestyle, nutrition, stress, and sleep assessment

• Education on how to optimize your personal wellness

• Supplement, lab, or referral recommendations (if needed)

• A tailored action plan and follow-up roadmap

We use a whole-person lens-not just lab values-to guide our care.

Virtual + Local Options

You can meet with us from anywhere in Washington State or Idaho via secure telehealth, or in person at our Liberty Lake, WA clinic

We also offer non-medical consulting service, perfect for those who want coaching and clarity without prescriptions

You deserve care that looks at the picture and sees you.

Ready to stop guessing and start healing from the root? Book your Integrative Wellness Consultation now and take the first step toward deeper healing.

Have you ever felt like you're on a never-ending rollercoaster of diets, only to lose weight and then gain it all back, often with more frustration than before? You're not alone. Sustainable weight loss is often more complex than "eat less, move more" because it involves a intricate web of hormones, metabolism, lifestyle, and genetics.

At Macvelly Wellness & Medical Services in Liberty Lake, we understand these complexities. Our Medically Supervised Weight Loss program offers a different path: one that's personalized, evidence-based, and focused on lasting transformation.

Why "Medically Supervised" Makes All the Difference Our program is led by Vera Nyonglemuga, NP, combining her 18 years of medical experience with a holistic approach to root-cause healing. This means we look beyond just calorie counting. We assess your unique physiology, medical history, and lifestyle to identify underlying factors that might be hindering your weight loss efforts, such as:

• Hormonal imbalances (e.g., thyroid, insulin, cortisol)

• Metabolic dysfunction

• Nutrient deficiencies

• Inflammation and gut health issues

• Stress and sleep patterns

  Our Approach: Personalized, Comprehensive, Sustainable

  • Thorough Medical Assessment: We begin with a comprehensive evaluation, including advanced lab work and body composition analysis, to understand your unique needs.

  • Customized Nutrition Plan: Leveraging Vera's Harvard Medical School certification in sustainable nutrition, we'll create a realistic and nourishing eating plan that fits your life.

  • Strategic Support: This may include carefully considered FDA-approved medications (if appropriate), personalized exercise recommendations, and behavioral coaching to address emotional eating and lifestyle habits.

  • Ongoing Guidance: We provide continuous support, monitoring, and adjustments to your plan, ensuring you're empowered for long-term success.

  This isn't about quick fixes; it's about building a foundation for a healthier, more vibrant you.

Are your tired of rushed appointments, surprise medical bills, and limited access to your provider? You are not alone-and that is why more people in Liberty Lake and the surrounding Spokane Valley and Spokane areas are turning to Direct Primary Care. (DPC)

At Macvelly Wellness, our DPC model pay a flat monthly fee for unlimited primary care services. No copays. No deductibles. Just care that is centered on you