In this episode, we talk about how to lose belly fat. Belly fat is one of the most common complaints we hear from our patients and listeners. Weight loss, especially in the stomach is very common and more of a consequence of hormones rather than food.
This episode is an extension from our article, 11 Tips on How to Lose Belly Fat in Perimenopause’. Because of the popularity of the article we wanted to expand on belly fat and ways to combat it. This episode focuses on tips to help lose belly fat that you might not be aware of. That is because many of our tips go against the grain in the typical weight loss theory of eat less, exercise more.
How many of you have gone on a diet ? I think I went on my first diet at 13 years old. For the majority of history, it has always been reduce your calories and exercise a bunch, and you will lose weight. While many do this over and over. The long game is, the weight might initially come off. But inevitably the weight loss will plateau and come back. How many of you have worked really hard to lose 15 pounds only to put most of it back on plus more, just by going back to a normal way of eating.
You do not have to starve yourself and exercise like crazy to lose weight and maintain it. I have so many people complain that they are eating 1000 calories and do some form of intense cardio 5 days a week and they are actually gaining weight! I wish to lose weight that the simple math equation of calories in versus calories out acutally worked. That would be amazing. But there are too many variables, whether metabolic or hormonal that influence this equation making it obsolete.
Reduce Stress: yes, this is easier said than done. But stress raises cortisol which then causes an imbalance of glucose and insulin. Insulin is the only fat-storing hormone. Stress can actually make your belly grow. Stress = Belly Fat.
Get Better Sleep: getting enough restful, deep sleep will help prevent belly fat. Sleep is when we heal, and our cells recover. Not getting sufficient sleep will cause your cortisol to elevate at night. Which a mentioned above will alter the balance of glucose and insulin. I have had patients that we worked only on healthy sleep that lost weight. All they did was sleep better, and their pants fit better.
Don’t Drink Your Calories: we all know that we shouldn’t drink soda or sugary drinks. Sure, we have all heard of a beer belly’. Yes, alcohol beverages like wine and beer can cause weight gain. But fruit juices are still loaded with sugar. Any drink with sugar will raise your glucose and then your insulin, then your belly. That goes for electrolyte sports drinks that are loaded with sugar. Even coconut water has a lot of sugar in it. Some protein powders are secretly loaded with sugar. If your protein shake/powder has more than 5 grams of carbohydrates, do not drink it. Ideally, find a protein shake that has 2 grams of carbs. Also, do not drink a protein shake/powder that has high fructose corn syrup or artificial sweeteners in it.
Don’t go on a Diet: As mentioned above, reducing your caloric intake will only backfire on you. Reducing your calories, give the signal to your body that there is not enough food. The starvation method will only slow your metabolism down. And when you do actually eat like a normal person, you will gain the weight back plus more. I have had many patients restrict their calories to 1000 (which is starvation). Only to report they lost a whopping 2 pounds. From there it plateaus, and eventually, the scale starts to climb and climb.
Eat Less Often: I know, I know, we have always been told to eat small frequent meals. Eating small frequent meals that are carbohydrate based will only make you insulin and glucose continuously elevated. Remember, insulin is the only fat-storing hormone. Consistently elevated levels of insulin will only ensure weight gain. I understand that small frequent meals could keep you from binging. But eating at proper intervals with the right amount of healthy fats and protein can also promote weight loss and reduce the urge to binge.
Reduce Cardio and High-Intensity Exercise: High-intensity cardiovascular exercise raises cortisol. A sure way to burn your muscle protein and raise cortisol is to do high-intensity cardio. This can backfire on your weight loss goals. A better alternative is to do weight resistance training and hiking and walking.
Increase Resistance Based Exercise: As mentioned above a really good form of exercise to reduce belly fat is to lift weights. Anything that builds muscle helps increase your personal metabolic rate. This would include, walking, hiking, interval training, weights.
Reduce Sugar and Refined Carbohydrates: I know this sounds like a given, that all people know this. But refined carbs can have a lower calories amount than healthy proteins and fats. When people are trying to reduce calories, they end up skipping healthy proteins and fats, because of the high-calorie’ load. Instead, they will opt for highly refined carbs such as pasta, crackers, cereal to keep the caloric intake down. This raises the insulin for more weight gain. And this will increase cravings and binging to an extreme.
Consume More Healthy Fats: as mentioned above healthy fats might have more calories. But they are much better to help lose belly fat. Healthy fats keep you satiated longer, reduce the urge to binge and increase metabolic hormones for an increased metabolic rate. Note: do not consume healthy fats with refined carbohydrates or sugars. It is best to consume fats away from refined and starchy carbs. Fats and carbs together cause a greater insulin response, which will promote more fat storage.
Increase Healthy Forms of Protein: Low carb, high healthy fat is important for reducing belly fat. But you need to make sure to have sufficient protein. This will keep you satiated and reduce sugar urges. Also will provide you with essential amino acids and fatty acids, B vitamins, iron and other healthy minerals.
Improve Liver Function: The liver is the most powerful fat burning organ we have. If it is distracted by dealing with detoxifying, stress, sugar, alcohol then it cannot work as well for fat burning. Working on liver function can be essential for losing belly fat.
These tips for losing belly fat apply to all ages and genders. We have always been told that we need to eat less and exercise more. Then we are disappointed with ourselves when this flawed strategy doesn’t work. It is not you, it is the faulty premise that weight loss has been built on since the 1950’s. Starving yourself if not going to work to lose weight or belly fat and is not maintainable. This episode is meant to help you lose belly fat and keep it off.
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Discover the common and unfamiliar symptoms that you might be experiencing. Get access to cases of real women with hormonal conditions.
Protecting your `heart health` is crucial, especially during `menopause`, when risks can increase. In this `women’s health` episode, Dr. Valorie Davidson and Dr. Robert Maki share essential `health tips` and insights into how `hormones` impact cardiovascular well-being. Learn about important lab tests and supplements to safeguard your heart. You’ll learn: ● Why heart disease in women is often a “silent” problem until it’s serious ● The difference between general “heart disease” and atherosclerosis ● Coronary calcium scores: what they are, what the numbers mean, and when to consider one ● Why total cholesterol alone is useless (and often scary for no reason) ● The key markers that matter more: ○ Triglycerides ○ HDL ○ Triglyceride HDL ratio (and why 1.5 is a powerful insulin-resistance clue) ○ ApoB ○ Lp(a) ○ hs-CRP (cardio CRP) ○ Blood pressure & insulin resistance ● How estrogen decline in perimenopause & menopause affects cholesterol, visceral fat, inflammation, and heart risk ● How rhythmic dosing and thoughtfully prescribed HRT can support metabolic and cardiovascular health ● Visceral fat vs “roly poly” fat: why where you store fat matters more than the scale ● Foundational supplements for heart protection (education only, not personal medical advice): ○ Omega3s (EPA/DHA) ○ Vitamin D 2 ○ CoQ10 ○ Curcumin/turmeric ○ Magnesium Red yeast rice, bergamot, berberine & more metabolic support ○ Nitric oxide support (beet root, citrulline, etc.) If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
Can You Do Rhythmic Dosing After a Hysterectomy? Short answer: Yes, but there are some other factors to take into consideration to make sure someone is a good candidate. In this episode, Dr. Valorie and Dr. Maki explain how rhythmic dosing works without a uterus, why it can be an excellent option after total hysterectomy (with oophorectomy) or surgical menopause, and when a simpler static approach might be better. We cover candidates, myths (like “no uterus = no progesterone”), brain and bone benefits, and how to personalize dosing for real-life outcomes—sleep, mood, cognition, libido, and long-term bone strength. What you’ll learn ● Rhythmic dosing 101 (mimicking a 26–28-day cycle) ● Hysterectomy types: uterus-only vs. total (with ovary removal) ● Why rhythmic dosing can still help—even without a period ● Customizing estrogen + progesterone to symptoms and goals ● Brain fog & sleep: why declining estradiol hits cognition ● Bone density protection in the first 5–7 years post-menopause ● Endometriosis & fibroids: nuance, not one-size-fits-all ● When rhythmic dosing may not be ideal (e.g., 60 and off HRT for many years) If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
Confused by your DEXA scan results? Not sure if your T-score is “normal,” “osteopenia,” or “osteoporosis”or what to actually do about it? In this episode, Dr. Valorie Davidson and Dr. Robert Maki walk through three real viewer examples to show You exactly how to interpret bone density scores in your 50s and beyond. You’ll learn: ● How to read your DEXA scan: T-score vs Z-score in plain English ● The cutoffs: ○ 0 to -0.9 → normal bone density ○ -1.0 to -2.4 → osteopenia ○ ≤ -2.5 → osteoporosis ● Why two women in their early 50s can have completely different bone density ● What a T-score of -3.7 or -3.8 really means—and whether it’s reversible ● How surgical menopause, long-term steroids, vitamin D deficiency, RA, and genetics impact bone health ● Why your 50s are really about protecting your 70s (fracture risk, independence, and longevity) ● How weight loss, GLP-1 meds, and low muscle mass affect bones ● Practical foundations to protect and improve bone density: ○ Smart movement: walking, weighted vests, strength & resistance training ○ Protein targets & why bone = “calcified protein” ○ Stress, cortisol & steroid impact on bone loss ○ Vitamin D + K2, food-based calcium & targeted bone support formulas ○ Where HRT—and rhythmic dosing—fit into a long-term bone strategy If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
Many women confuse cycling static HRT with rhythmic dosing, but they’re not the same thing. In this episode, Dr. Valorie Davidson and Dr. Robert Maki from Progress Your Health break down the difference between the two, why it matters for your safety, and how to do hormone therapy the right way. In this video, you’ll learn: ● What “rhythmic dosing” actually means ● Why cycling your static HRT is not rhythmic dosing ● How improper dosing can impact mood, energy, and breast tenderness ● The risks of trying to adjust hormones on your own ● Why rhythmic dosing must follow the body’s natural ovarian rhythm ● How men and women can use synchronized rhythmic dosing safely If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
In Part 2, we go symptom-by-symptom so you can sleep through the night again. Dr. Valorie and Dr. Maki cover night sweats, frequent urination, heart palpitations, muscle cramps, headaches, itchy skin, vivid dreams, and when to suspect sleep apnea (under-recognized in women). You’ll hear practical tactics—electrolytes, targeted magnesium types, phosphatidylserine timing, glycine, L-theanine, and smart melatonin use—plus when HRT helps and how to pair data (CGM, wearables) with your sleep plan. You’ll also discover practical, science-backed fixes like: 💧 Smart electrolyte balance & targeted magnesium types 🧠 Phosphatidylserine timing for cortisol control 😴 Glycine, L-theanine, and optimal melatonin use 💊 When HRT makes sense—and how to pair it with CGM or wearable sleep data What you’ll learn ● What nighttime urination signals (estrogen & ADH, electrolytes, cortisol) ● Palpitations in midlife: estrogen link, when to see cardiology, calming strategies ● Cramps/headaches/itchy skin—common causes & quick fixes ● How/when to test for sleep apnea at home (and why it’s missed in women) ● Fine-tuning supplements & dosing; when HRT is the lever Still not sure what’s really causing your sleepless nights? Find out if you’re in the In-Between stage of perimenopause and menopause. If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
Why midlife wrecks your sleep—and how to fix it naturally. In Part 1, Dr. Valorie and Dr. Maki unpack the hormone triad behind women’s insomnia: shifting estrogen/progesterone, cortisol dysregulation, and blood sugar/insulin resistance. You’ll learn the difference between trouble falling vs. staying asleep, how low progesterone affects GABA (hello 2–3 a.m. wake-ups), and the daily habits that reset your circadian rhythm. What you’ll learn ● The hormone triad driving midlife sleep loss ● “Vampire / Zombie / Ghoul” sleep patterns—what they mean ● Why blood sugar swings trigger nighttime cortisol spikes ● Morning fixes that help nights: protein breakfast, light exposure, movement, temperature ● Starter supplements & how to think about them: magnesium (glycinate, L-threonate), L-theanine, glycine, phosphatidylserine, melatonin If you have a question, please visit our website and click Ask the Doctor a question. Join the Progress Your Hormones Community Stay Connected Instagram: @drvalorie TikTok: @drvaloried Disclaimer: All content in this blog, including text, images, audio, video, or other formats, was created for informational purposes only. This video, website, and blog aim to promote consumer/public understanding and general knowledge of various health topics. This content is not a substitute for professional medical advice, diagnosis, or treatment. Please consult your healthcare provider with any questions or concerns you may have regarding your condition before undertaking a new healthcare regimen. Never disregard professional medical advice or delay seeking it because of something you have read on this website. If your healthcare provider is not interested in discussing your health concerns regarding this topic, then it is time to find a new doctor.
