Podcast Summary: HER Style Podcast | Episode 243 | "How to Look Good Feel Good After 40 with Lara Frenjian"
Host: Heather Riggs
Guest: Lara Frenjian, Registered Holistic Nutritionist and Life Coach
Release Date: June 2, 2025
Duration: Approximately 33 minutes
Introduction
In Episode 243 of the HER Style Podcast, host Heather Riggs welcomes Lara Frenjian, a seasoned holistic nutritionist and life coach, to discuss navigating the physical and emotional changes women experience after 40. The episode delves into perimenopause, weight fluctuations, hormonal balance, and strategies to maintain vitality and confidence during this transformative phase.
Lara Frenjian’s Personal Journey (02:41)
Lara shares her transition from a 15-year career in accounting and finance to becoming a holistic nutritionist. Her journey took a pivotal turn around 2020 when she began experiencing unexplained health issues such as eczema, bloating, food sensitivities, anxiety, and unexpected weight gain. Despite normal lab results, her symptoms pointed towards perimenopause, a topic that was not widely discussed at the time. Determined to understand and manage her health without hormone replacement therapy, Lara immersed herself in research and specialized training, ultimately founding her business, Nutrition Her Way.
Top Signs of Perimenopause (06:57)
Lara outlines the primary indicators of perimenopause, emphasizing that changes can begin as early as age 35. Key signs include:
- Irregular Periods: Shifts in menstrual cycles, such as moving from 28 to 24 days and eventually becoming erratic.
- PMS Symptoms: The resurgence of PMS symptoms like fluctuating bra sizes and premenstrual discomfort, which were previously absent.
- Physical Changes: Weight gain, especially around the midsection, hips, and thighs, resembling a "second puberty."
- Energy Fluctuations: Reduced energy levels, afternoon crashes, and overall fatigue.
- Mental and Emotional Shifts: Increased anxiety, irritability, anger, brain fog, and sugar cravings.
- Water Retention: Sudden and inexplicable weight gain, often due to water retention rather than fat accumulation.
- Health Markers: Rising cholesterol and glucose levels, sometimes leading to concerns like pre-diabetes.
Lara notes that while hot flashes are commonly associated with perimenopause, not everyone experiences them, highlighting the variability of symptoms.
Managing Weight Fluctuations and Dietary Recommendations (12:35)
Heather addresses the frustration many women feel when experiencing weight gain despite making healthy choices. Lara explains that much of the perceived weight gain is often water weight due to hormonal fluctuations and insulin resistance. She shares strategies to combat this:
- Stop Grazing: Avoiding frequent small meals that can lead to insulin resistance.
- Balanced Meals: Emphasizing three balanced meals a day with appropriate proportions of protein, fats, and carbohydrates.
- Breakfast and Dinner: Lower in carbohydrates (around 20-25%) and higher in protein and healthy fats to stabilize blood sugar levels.
- Lunch: Incorporate slightly more carbohydrates to provide energy for the day.
- Avoid Fasting in the Morning: Instead of intermittent fasting or skipping breakfast, Lara recommends having a nourishing breakfast to set a stable metabolic foundation for the day.
- 12-Hour Overnight Fast: Allowing the body to rest and rejuvenate without extreme fasting practices that can exacerbate hormonal stress.
- Addressing Nutrient Deficiencies: Ensuring adequate intake of essential vitamins and minerals like magnesium, calcium, and potassium to support hormonal balance.
Lara shares a success story of a client who stopped gaining 15 pounds monthly by adopting these balanced eating habits, emphasizing that nutrient deficiency often underpins weight fluctuations.
Unlocking Vitality After 40 (19:21)
Beyond diet, Lara highlights additional practices to enhance energy and overall well-being:
- Address Root Metabolic Issues: Understanding that each person's body is unique and requires personalized solutions. This involves comprehensive assessments like blood work and hair tissue tests to identify nutrient imbalances and hormonal discrepancies.
- Quality Sleep: Prioritizing good sleep hygiene as a cornerstone of health. Adequate sleep supports hormonal balance and restorative processes.
- Physical Activity: Engaging in appropriate forms of exercise, such as brisk walking post-meals, to manage insulin levels without overexerting the body. Lara advises against high-intensity workouts that can lead to cortisol spikes and emphasizes activities that promote cardiovascular health while being gentle on the body.
- Mindful Movement: Incorporating movement that aligns with the body's current needs, avoiding overtraining, and listening to bodily signals to prevent stress and fatigue.
Lara reveals her personal transformation, feeling more energetic and leaner at 49 than in her younger years, illustrating the potential for vitality at any age.
Addressing Health Stigmas and Empowerment (25:09)
Lara challenges common misconceptions about aging and menopause, advocating for a positive and empowered perspective:
- Health Does Not Decline Necessarily: Contrary to societal beliefs, aging does not mean inevitable health deterioration. With the right approach, women can enhance their health and maintain or even improve their body composition.
- Embracing Femininity and Confidence: Maintaining a strong sense of self and confidence is crucial. Lara shares her own experience of feeling more secure and less concerned with others' opinions as she aged.
- Community and Support: Emphasizing the importance of supporting one another, Lara believes that empowering individual women can lead to broader community transformations.
Lara inspires listeners by sharing her achievements, such as maintaining high energy levels and a robust physique well into her late 40s, proving that aging can be a time of strength and vitality.
Key Takeaways and Final Advice (29:02)
As the conversation winds down, Lara imparts essential advice for sustainable health and well-being:
- Start with a Deep Why: Understand the underlying motivations for seeking health improvements. Establishing a clear vision for the future helps maintain commitment during challenging times.
- Sustainable Changes Over Quick Fixes: Focus on long-term health rather than rapid, unsustainable weight loss. Sustainable practices lead to lasting health benefits.
- Embrace Rest and Recovery: Recognize the importance of rest days and listen to the body's signals when it needs to recover, rather than pushing through fatigue.
- Curiosity-Driven Adjustments: Approach health changes with curiosity and a willingness to adjust based on what works best for your unique body.
Lara emphasizes that real transformation comes from understanding and addressing individual needs, fostering a mindset geared towards continuous improvement and resilience.
Connecting with Lara Frenjian (32:32)
Lara invites listeners to further engage with her through her podcast, Master Your Metabolism After 40, where she offers actionable tips and ongoing support. She encourages reaching out directly for personalized guidance, emphasizing her commitment to helping women achieve their health goals sustainably.
Conclusion
Heather Riggs concludes the episode by encouraging listeners to take proactive steps in their style and health journeys, emphasizing the importance of personalized approaches and sustainable practices. She invites feedback and continuous engagement through the HER Style Podcast community platforms.
Notable Quotes:
- Lara Frenjian (06:10): "Perimenopause is a word that we're throwing around, and, you know, Oprah's talking about it, and people are actually talking about it."
- Lara Frenjian (12:35): "Most women that I'm working with, they're eating very little. They're trying."
- Lara Frenjian (19:21): "Focusing on good quality sleep. Sleep is king in my books."
- Lara Frenjian (25:09): "Health is not downhill. I'm stronger and leaner now at 49 than I was at 29."
- Lara Frenjian (29:02): "Start making changes from a place of your deep why."
Resources Mentioned:
- Lara Frenjian’s Podcast: Master Your Metabolism After 40
- HER Style Podcast Website: herstylellc.com
- Personal Style Quiz: Take the Free 5-Min Personal Style Quiz
- Q&A Thursday Submission: Submit a Question
- HER Style Collective: Join Here
- Contact Email: support@herstylellc.com
Final Note:
This episode offers valuable insights for women navigating life after 40, providing practical strategies to manage perimenopause symptoms, maintain a healthy weight, and cultivate lasting vitality. Lara Frenjian's holistic approach underscores the importance of personalized health solutions, empowering listeners to take control of their well-being with confidence and resilience.