In The Rising Podcast- A Health and Wellness Podcast · Bettina M. Brown, Physical Therapist

Beyond the Menopause Horizon with Health and Nutrition Coach Kirstie Wilson

January 2, 2024·27 min·2 clips

Kirstie Wilson gained 30 pounds at 46 without warning, sparking her journey to uncover the truth about menopause and weight.

Host Bettina Brown, a physical therapist specializing in cancer recovery, interviews health coach and trainer Kirstie Wilson about navigating menopause and sustainable health. This episode revisits a popular topic, focusing on practical strategies for women in midlife and beyond. Kirstie shares her personal journey with unexpected perimenopausal weight gain at age 46, which led to her current coaching philosophy. She describes gaining 30 pounds and initially responding with severe calorie restriction and intense cardio, consuming a net 900 calories daily without results. Kirstie explains that hormonal changes cause women to lose 3-10% of muscle mass per decade, directly slowing metabolism. She advocates for moderate daily exercise like brisk walks, combined with strength training two to three times weekly to preserve muscle and bone health. The conversation covers her "five pillars" of health: nutrition, activity, hydration, stress management, and sleep. Kirstie references longevity expert Peter Attia, discussing his concept of building strength in one's fifties to maintain functional abilities like picking up a grandchild in one's nineties. She notes the average woman lives 30 years post-menopause, emphasizing long-term quality of life. A key insight is the importance of a deep personal "why" for health goals, which she describes as a reason that "makes you cry" to sustain motivation through obstacles. Both hosts discuss the compounded stress modern women face from caregiving roles across generations. They explore how chronic stress and inflammation contribute to weight gain, particularly visceral fat. Kirstie emphasizes moving away from restrictive "fad diets" like Keto or Atkins toward a curious, individualized approach to eating without fear or guilt. The tone is conversational and educational, blending personal anecdote with researched concepts in a supportive, empathetic style. Listeners seeking a holistic, non-punitive approach to menopausal health and sustainable weight management will find valuable perspectives. Those looking for quick fixes, strict diet protocols, or purely clinical menopause information may find the discussion too broad or personal.

As heard by us

A grounded menopause conversation that ties body changes to stress, sleep, and values.

Menopause is treated as a full life issue here, not just a list of symptoms. Bettina Brown revisits her conversation with Kirstie Wilson, a health coach and fitness trainer, and keeps returning to weight gain and loss, stress, sleep, hydration, nutrition, and movement.

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Why you'd press play

A grounded menopause conversation that threads stress, sleep, hydration, nutrition, and the values you still get to choose.

Read the full recommendation in PlayNext →

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