Profs Raubenheimer and Simpson, known for their work on Protein Leverage and Obesity have published a new paper this month:

Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage

https://obgyn.onlinelibrary.wiley.c...1471-0528.17290


Want to avoid weight gain during the menopausal transition? And I would add, Want to lose weight after menopause? Increase the Protein Percentage of diet which has other health benefits. The summary box in the paper:




Marty Kendall's summary:




Low carb vs low fat doesn’t really matter so long as protein is adequate. https://optimisingnutrition.com/low-carb-vs-low-fat/


Liberal low carb + high protein, worked for me at 71!

https://www.dietdoctor.com/succeede...-higher-satiety

Great podcast by Vanessa Spina, the Optimal Protein podcast, with an overview and analysis of this study. She picks out the important information that women (and older men) can use to lose weight after 50. The info on this study starts at Minute 14.

https://podcasts.apple.com/us/podca...i=1000581067758

Also good this week, Dr Peter Attia's interview with Prof. Don Layman.

#224 ‒ Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.


https://podcasts.apple.com/us/podca...i=1000580634753

Great stuff! Thanks.

Reminds me when I was going through the Menopause from Hell and every single crap site on the subject told me I should go vegetarian.

Which gave me the early impression, confirmed by later events, that "conventional wisdom" was going to be utterly useless to me.

Marty Kendall"s analysis of menopausal weight changes, reasons for decrease in bone density, changes in mood, and how to manage with increased nutrient density, plus much more.

https://optimisingnutrition.com/menopausal-weight-gain/

A new analysis of Protein Leverage and its impact on obesity and weight loss. This new study and analysis of Protein Leverage and Menopause was added to this update.

https://optimisingnutrition.com/pro...sis/#more-36979

Anyone found a remedy for the thinning skin as we age? Just a mere bump causes bruising and or bleeding? My Dr confirmed that there is no underlying cause.

Hi Jean, I mentioned the reduction in easy bruising right in my Success Story here. Easy bruising was something that had increased since going "very low carb", plus a reduction in my bone density results, brittle nails, dry skin and hair, A list I described as nagging minor thyroid issues, that are much better now.



https://forum.lowcarber.org/showthread.php?t=484995

I do not think there was one particular vitamin or mineral that helped. When focused on Nutrient Density you get everything needed with real food; high protein and high satiety comes with more calcium, more VitC, bioflavonoids and micronutrients from vegetables and 34 nutrients we track work for many issues.

The comments following my success story and the DietDoctor version have detailed food lists: https://www.dietdoctor.com/succeede...-higher-satiety

Excellent point. It's funny how we (me in particular) tend to dive into things and become almost OCD in the beginning going purely by the book. My low-carb/keto journey is a perfect example of that. Thinking back, the approach I used was important to transition from a WOE that had become very unhealthy at the time despite following conventional guidelines as to what constituted healthy eating. It was important for me to attack low carb in a way that enabled me to eat very consistently during the first 6 months to a year proving that it worked and I felt better from that transition. Over the many years as I've learned more, my eating has become much more diverse by increasing variety like vegetables, berries and yogurt that I didn't eat in the beginning. My success came from taking a very disciplined approach, achieving results, and increasing incentive to continue.

After a few years, I had enough information to understand where I could include healthy deviations in my WOE based on my metabolic response and the foods that were most beneficial. Low carb, Keto, TRE, Protein Leveraging, Naiman, Kendall, Bikman, Patrick, and many others now influence how I eat. Keto at the time was a breakthrough for me, as I learned it with a blood ketone meter and quickly realized I didn't need to eat fat for fat's sake, that increased protein didn't have an adverse effect, and it had excellent results for me in combination with the other approaches. It truly is a journey of discovery and learning.

Hey Rob,
We missed you here and at Optimising Nutrition. Hope that you had a relaxing summer, spending your retirement catching "the big one", (without resorting to adding weights!)

It took me a long time to release all the low carb dogma and be open to the nuances of sustainable weight loss and good health. In the last 2 years + it became clear that the Carbohydrate-Insulin Model had serious flaws after initial weight loss. When even DietDoctor is open to new strategies, it is more obvious that keto days are numbered.

Another good ON article in the recent series about Protein Leverage:

The Carb-Insulin Model vs Protein Leverage Hypothesis

https://optimisingnutrition.com/car...otein-leverage/

https://www.dietdoctor.com/carbs-in...l-dead-or-alive

Thank you Jey. I found that I could not lose the last few pounds eating high fat and actually became so nauseated I was forced to lower the fat. I was happy at 125ish, at barely 5'2. I now struggle to stay under 130, abd always gain in the belly. However I need to add more veggies and be consistent with higher protein. 😊

Yup..and when you do that, you will feel more satiety and eat less fat.

To quote Ted Naiman, "If your fat loss on Keto stalled, there is only one explanation….you are eating too much fat"

And you don't have to go back to dry plain skinless chicken breasts or fish or egg white omelettes, just use less added fat. I found I could use less fat or none in some things like steamed vegs with whole eggs + extra whites scrambled in, where previously I would have added butter out of habit and keto "permission", not because the dish needed any. Steamed asparagus and brussel sprouts naturally taste buttery without the butter - who knew? It is the salt that makes them tastier.

I was searching around DietDoctor yesterday and noticed that they updated their guide on Menopause with this Paper and linked Marty Kendall's blog post and his tips to combat menopause weight gain.

Weight gain and menopause: 8 tips to win the battle of the middle-age bulge

https://www.dietdoctor.com/weight-loss/menopause