Dr Libby Weaver - Dr Libby

The Pill—what you need to know

September 24, 2020September 21, 2020 by Dr Libby Weaver

The combined oral contraceptive pill (OCP), commonly known as ‘the Pill’, is one of the most well-known prescribed medications. Yet, it is something that many women don’t feel fully informed about.

Whenever I speak about sex hormones, the Pill—particularly how it works and what it does in the body—is something that I’m always asked about. And many women are surprised by what they learn. So, while I always encourage discussing any questions or concerns about the hormonal contraceptives you are using (or considering using) with your doctor, I wanted to share some general information on this topic, to help you feel more informed.

The combined OCP contains a combination of two hormones—a type of estrogen and a progestin, which is a synthetic substance similar to progesterone; some types are structurally similar to testosterone. Progestins mimic some of the effects of progesterone, but they’re not identical to the progesterone the body makes and so they aren’t identical in all of their actions.

There are numerous OCP formulations but the classic type has 21 days of active (hormone-containing) pills and 7 days of inactive (or ‘sugar’) pills. When you take the inactive pills, the withdrawal of the supply of hormones leads to a withdrawal bleed—which looks like a period but isn’t actually a menstrual period.

How it works – contraception

The main way that the OCP works to prevent pregnancy is by preventing ovulation from occurring. It also thickens the cervical mucus which helps to prevent sperm from passing through.

When the brain detects the presence of the synthetic hormones supplied by the pill, it gets the message that ovulation has already occurred and that it therefore doesn’t need to communicate with the ovaries to make this happen. When the communication between the brain and the ovaries is suppressed, this shuts down ovarian sex hormone production. Really consider that. This is how the Pill stops an egg being released each month.

Ovulation is the trigger for progesterone production so because ovulation does not occur while a woman is on the OCP, there is no progesterone being produced by the ovaries. While the Pill does contain a progestin, which has some similar effects to progesterone—such as helping to make periods lighter—it doesn’t have all of the same actions and benefits as the progesterone that our body makes. For example, you miss out on progesterone’s anti-anxiety effects.

How it works – symptom management

It would be remiss of me not to mention that the OCP is frequently prescribed for cycle symptom management rather than primarily for contraception. The Pill can suppress cycle-related symptoms because it essentially takes your own sex hormones offline and takes over the job itself. So, it’s important to be aware that the Pill cannot regulate your menstrual cycle or balance your own sex hormones. For many women it suppresses their symptoms and provides regular withdrawal bleeds (which look like periods) while they are taking it, but their symptoms tend to return once they cease it, if they haven’t addressed the underlying problems or imbalances contributing to these.

Please know that I am not suggesting that the Pill should never be taken for this reason. While I do encourage getting to the heart of any health challenge you experience and exploring the lifestyle-based strategies that can be incredibly effective for improving and in many cases resolving cycle-related symptoms, there are instances where the OCP might be the right choice for an individual who is suffering with debilitating symptoms and whose quality of life is greatly impacted by these – while they concomitantly work on what is creating the suffering. The other instance when the OCP can be a helpful option is when the prevention of pregnancy is crucial and those having intercourse are not able to take responsibility for this in other ways. More often than not, there are things that can be done from a dietary and lifestyle perspective to support the body’s own sex hormone balance and ultimately improve/resolve cycle-related symptoms and quality of life. Addressing any underlying issues sooner rather than later can also support other aspects of our health and it means we won’t have to deal with them further down the track when they may have become more complex with time.

It’s also important to mention that for some women, the OCP can actually cause some side effects and symptoms. So, if you choose to use the OCP, the most important thing is to listen to your body and how YOU feel. Each woman can respond differently—some feel great, yet others experience challenging symptoms and find that their body doesn’t respond well to it. Be sure to observe how you feel and whether there are any changes (positive or negative) in your physical symptoms and your mental and emotional wellbeing if or when you make any changes to your use of hormonal contraceptives, such as the OCP.

Some other things to consider

The OCP is known to deplete a number of nutrients so it’s important to be consuming a variety of nutrient-rich whole foods, and particularly getting enough zinc, magnesium, selenium, vitamin C, E and B vitamins. Remember too, that regardless of whether our body is making our sex hormones or these are being supplied by a medication, the liver is still primarily responsible for changing estrogen so that it can be eliminated once it has done its job in the body. So, it’s incredibly important to continue supporting the liver with nourishing food and drink choices.

Some women (not all) experience an exacerbation of acne in the months after coming off the Pill as their hormones and body readjust to moving from relying on synthetic hormones back to the body’s innate production. Zinc is an important nutrient for both the skin and sex hormone balance and the OCP can deplete this, so it can be wise to ensure you are getting enough zinc. In my experience, supplementation is often necessary across this transition to help alleviate symptoms.

Lastly, because the OCP shuts down the communication between the brain and the ovaries, for some individuals it takes time for these communication pathways to become robust again after ceasing the Pill—meaning it may take some time for your natural menstrual cycle to become regular again. For some, this depends on how close to the onset of menstruation (menarche) they were when they first went on the OCP as, if the communication pathways between the brain and the ovaries were not well established—which can take up to five years from menarche—it can take time for that to occur after coming off the Pill. Allowing yourself time to re-establish regular ovulation and to replenish nutrient stores is something to be mindful of, even more so if you are planning to come off the Pill with the view to conceiving in the future. If your period doesn’t return within three months of ceasing the OCP, it’s best to check in with your doctor. If there is nothing wrong and you are told it will just take more time, you might like to consider exploring herbal medicine under the guidance of a qualified practitioner, as there are numerous herbs that can help foster good communication between the brain and ovaries, such as chaste tree or the well-studied combination of licorice and paeonia.

Please note: This information is for educational purposes only and is not a substitute for professional advice. Always discuss the use of hormonal contraceptives with your medical doctor for individualised advice and always read the label and information provided with any medication you are prescribed.

Understanding progesterone

September 24, 2020September 15, 2020 by Dr Libby Weaver

Progesterone is one of our key sex hormones and its name gives some indication of what it does in the body (think ‘pro-gestation’). Yet it plays a key role in so much more than fertility. In fact, progesterone is a substance that every woman needs to know about, regardless of whether pregnancy is on her agenda or not, because of its many biological effects.

Progesterone production that is far from ideal is, unfortunately, very common and it’s likely that you have experienced this at some point in your life—if not right now. When we’re not making optimal amounts of progesterone, this can contribute to a range of challenging symptoms in the lead up to and/or during menstruation. The reason for this is because progesterone helps to counterbalance estrogen. So, when we have poor progesterone production, this can tip the delicate balance of our sex hormones—and our body lets us know about it.

Progesterone has a number of important functions in the body. It supports the body’s fluid balance to prevent you from feeling puffy and swollen, and it helps to hold the lining of the uterus in place so that you don’t experience excessively heavy or prolonged bleeding. Not to mention it has anti-anxiety and antidepressant actions, making it a pretty powerful substance that we don’t want to be lacking.

When progesterone is low, signs and symptoms can include:

Very heavy periods
Spotting for a number of days leading up to your period
Bloating and fluid retention
PMS—especially anxious feelings and irritability leading up to your period
You may feel like you can’t get your breath past your heart or like your heart is racing in the lead up to menstruation
Irregular periods
Missing periods (and pregnancy is ruled out)
A short luteal phase, which sometimes shows up as a shorter cycle—there’s not enough progesterone to hold the lining of the uterus in place
A longer cycle, which means an increased number of days between ovulations.

How your body makes progesterone

During the menstruation years, progesterone is predominantly made by the ovaries in a cyclical manner, and much smaller amounts are made by the adrenal glands across your life. The trigger for ovarian progesterone production is ovulation so if we don’t ovulate, we don’t make it. Once ovulation occurs, a temporary gland called the corpus luteum forms in the ovary where the egg was released from. The corpus luteum produces progesterone from that point (after ovulation) up to just before you get your next period and this phase of the cycle is called the luteal phase.

For ease of understanding, the luteal phase is often referred to as the second half of your cycle (think ‘l’ for last half). However, this isn’t technically correct for every woman as depending on her cycle length, the two phases (the follicular phase and the luteal phase) may not be equal halves—their durations can differ. The luteal phase is ideally about two weeks long and progesterone levels peak at the mid-point of this, so this is why if you are having a blood test for progesterone it is best done about seven days before you get your period (so day 21 if your cycle is 28 days long).

What interferes with great progesterone production?

As you now understand, regular ovulation is essential for a woman to produce enough progesterone during her menstruation years. If you aren’t ovulating or you ovulate infrequently, it’s incredibly important to get to the heart of why this is. Commonly, this can be linked to chronic stress or worry, a frantic pace of life, inadequate rest, not feeling ‘safe’ (whatever this means to an individual) physically or emotionally, not eating enough and/or excessive exercise. These are all forms of stress to the body and increase stress hormone production. Not only can chronic stress lead to anovulatory cycles which means no ovarian progesterone production, but it can also contribute to scenarios where ovulation occurs but progesterone production is suboptimal.

Stress is a major contributing factor to low progesterone because of its link to fertility (because your progesterone levels surge after an egg becomes available). If the body is getting the message that your life is in danger—which is what too many stress hormones communicate—the last thing it wants is for you to potentially conceive at a time it perceives as dangerous, as this could mean the baby might be at risk. So, your body thinks it is doing you a favour by downregulating fertility during times of high stress. Processes that aren’t essential to our survival (such as reproductive function) are not prioritised when the body is putting all of its resources into keeping us alive.

There are also life stages where we are more susceptible to irregular ovulation and low progesterone, such as puberty and perimenopause. These are transition phases and it is normal for ovulation to be less regular during these seasons of our life. While many women experience challenging symptoms during perimenopause, it’s important to know that there are things you can do to support your body and experience a gentler transition. During this time, it’s even more important to take great care of yourself in terms of your nourishment and stress management, as excess stress hormone production—which can be driven by worrying, rushing and feelings of overwhelm, daily alcohol consumption over an extended period of time, restrictive dieting or excessive exercise—can still contribute to anovulatory cycles, irregular periods and low progesterone during this life stage.

That said, irregular ovulation or a lack of ovulation can also sometimes occur with other conditions such as polycystic ovarian syndrome (PCOS) or thyroid dysfunction. If you experience unexplained irregular periods or if your periods have gone missing (and you are not using a type of hormonal contraception that causes this), it’s important to check in with your doctor. For more on hormonal contraception and its influence on progesterone production, you might like to read this blog here on the OCP or this one here on the Mirena.

What about progesterone post-menopause?

Progesterone levels are naturally low post-menopause as ovulation is no longer occurring and women in this life stage don’t have the cyclical sex hormone fluctuations that characterise the menstruation years. The adrenal glands become the primary source of progesterone post-menopausally, and these important glands are also tasked with making our stress hormones. Incorporating strategies to help reduce and manage stress or worry, such as daily breath-focused practices and getting to the heart of what stress really is for an individual so you are able to make fewer stress hormones in the first place, is incredibly supportive for women post-menopause and can truly make a difference in how you feel day-to-day.

All about the hormonal IUD (Mirena®)

September 24, 2020September 15, 2020 by Dr Libby Weaver

The hormonal IUD—commonly known by the brand name Mirena®—is a small, plastic T-shaped device that is inserted into the uterus. It is considered a long-acting form of contraception as it can remain in place for a number of years. It releases small amounts of a progestin hormone into the uterus. Progestins are synthetic substances that are similar to progesterone, but not identical. They mimic some of the effects of progesterone—such as reducing bleeding—but they don’t have all of the same actions and benefits that progesterone does.

How it works

The progestin-releasing IUD works to prevent pregnancy by thickening the cervical mucus which prevents sperm from passing through, as well as by thinning the uterine lining and physically inhibiting fertilisation due to its placement.

It can suppress ovulation, but this is not its primary contraceptive mechanism. It is still possible to ovulate with this form of contraception; however, some cycles will likely be anovulatory. Anovulatory cycles generally occur more frequently within the first year after the IUD has been placed, likely as this is when the release of the progestin would be at its highest (it gradually reduces over time). Ovulation is the trigger for ovarian progesterone production, so it is still possible to make your own progesterone while using this form of hormonal contraception (in the cycles when you do ovulate).

Besides contraception, the hormonal IUD is often used for the management of very heavy periods and flooding, because the release of the progestin into the uterus acts to thin the lining. For some women, bleeding can cease altogether, or it becomes less frequent. If this occurs, it is still possible to ovulate but not have a period (this scenario does not occur with other types of hormonal contraceptives—typically it is the opposite, where you bleed but don’t ovulate).

Some things to consider

For some women, the hormonal IUD can contribute to challenging side effects. It can commonly cause irregular bleeding and spotting, particularly within the first few months of use, as well as other side effects such as breast tenderness, an exacerbation of acne and/or significant mood changes. Each woman is different, so if you choose to use any type of hormonal contraception, the most important thing is to listen to your body and notice how YOU feel. It can be wise to take note if there are any changes (positive or negative) in your physical symptoms and your mental and emotional wellbeing when using hormonal contraceptives, including the hormonal IUD.

Another consideration with using the hormonal IUD to manage cycle-related symptoms is that it doesn’t resolve why menstruation presented such challenges in the first place. If bleeding is heavy or prolonged, it is most commonly related to an excess of estrogen and/or inadequate progesterone production, which often involves the liver and/or gut not doing their critical estrogen detoxification work efficiently, and prolonged excessive stress hormone production. Because it doesn’t address the root cause/s of the symptoms, the hormone imbalance that created them is not corrected, which potentially increases the risk of other challenges presenting down the track. So, essentially, using a hormonal IUD masks symptoms. Yet this may be immensely beneficial or even necessary for the quality of life for some women. For example, it might mean they can leave the house with confidence if flooding has previously been a problem or get blood iron levels restored after long-term excessive menstrual blood loss, resolving debilitating fatigue. Anytime you mask symptoms, even when this might be necessary or you get positive outcomes from the band-aid, consider addressing the hormonal imbalances that will likely still be occurring, while you have your relief. That way, your use of synthetic hormones can be temporary, rather than you feeling like your life depends on them – a bridge, not an essential. Remember, symptoms can be our body’s way of communicating to us when something needs to change, so when challenging cycle-related symptoms are present I always encourage getting to the heart of the ‘why’.

I’m also commonly asked how a woman knows which stage she is at with her cycle when she has the Mirena® IUD, particularly if she is perimenopausal. Menopause is defined as the 12-month anniversary of your last period (12 consecutive months without menstruating), so because it is fairly common for bleeding to become less frequent or to stop altogether with the Mirena® IUD, this can make it difficult to know exactly when you have reached menopause, as you may still be ovulating but just not bleeding regularly due to the IUD. If it is something you are really wanting to know, sometimes a blood test may be done to check your hormone levels as this can indicate if you are post-menopausal, however please just be aware that your doctor may only be able to order subsidised tests if it is deemed clinically necessary. You can offer to pay for tests to gain more insight if you feel so inclined.

A final note on IUDs

There are different types of IUDs, so the hormonal IUD (Mirena®) discussed above is not to be confused with the copper IUD which is not a hormonal contraceptive. The benefit of the copper IUD is that it doesn’t release any hormones into the body and doesn’t interfere with ovulation; the downside is that it may lead to heavier periods for some women and/or a disruption in your zinc to copper ratio, which can drive zinc deficiency if you aren’t taking steps to ameliorate this.

Please note: This information is for educational purposes only and is not a substitute for professional advice. Always discuss contraception options with your medical doctor for individualised advice.

Movement matters – which type of exercise is right for me?

August 3, 2020July 22, 2020 by Dr Libby Weaver

Is your idea of a workout one that could be classified as an extreme sport, aimed predominantly at raising your heart rate? Do you only consider your exercise ‘done’ for the day if the activity tracker on your smartwatch reaches a certain number? Do you think that to have exercised sufficiently, you need to be soaked with sweat and ready to collapse with fatigue?

There are three pillars to my work – the nutritional, biochemical and emotional. I am not an expert in exercise physiology, yet I am asked about it regularly – and because exercise has a relationship with all three pillars, I have sought out a deeper understanding of the way movement impacts each of them. I am also curious about what people want exercise to give them. I find often, that people haven’t thought about it beyond a weight management strategy or a method to affect the way they look. However, movement is the way we build strength, flexibility and can support our blood glucose, cardiovascular, lymphatic and energy systems. Without these being in good shape, our quality of life – even our independence – can be negated.

I have seen many women over the years who force themselves to exercise to the point of exhaustion because it’s something that they think they must do to lose or maintain weight. These women often continue to push themselves to do incredibly high-intensity forms of exercise, even when it leaves them feeling completely depleted afterwards. If this resonates with you, you might be interested to know that exercise (or ‘movement’ as I prefer to refer to it) does not necessarily have to look like this to best serve your health, and could actually be detracting from your wellness goals.

Of course, there are no set rules when it comes to exercise. The type and amount of movement that supports your body will be different from those that suit someone else – and can also change across varying stages of your life. If you are someone who loves running or going to a really high-intensity group fitness class, and you feel great doing so – by all means, continue! It’s important to know though, that ensuring you are eating plenty of antioxidant-rich foods (found primarily in coloured fruits and vegetables) is crucial, as you produce more free radicals when you move this way – free radicals are only damaging when their levels far exceed those of antioxidants.

It’s also a good idea to contemplate what you are aiming to achieve from these types of exercise – is it improved circulation and cardiovascular health? If so – good for you! If, however, exercising frequently at this very high intensity is something that you do because you think you have to, to lose weight or achieve optimal health, it’s important to know that sometimes this can lead to injury, burn-out, imbalances in sex hormones, or all of the above.

Regular movement is indisputably fantastic for our health. From a decreased risk of developing chronic diseases such as cancer, cardiovascular disease and type 2 diabetes, to alleviating a depressed mood and anxious feelings, better sleep, increased bone density for strong bones and prevention of osteoporosis, improved concentration and cognition, the list goes on. Movement is essential for great health and longevity, and many people certainly would benefit from moving more.

To help guide you with deciding on what type of movement truly supports your body, I encourage you to think about what you want from it. Ideally, you want a functional body that allows you to move through your day with ease. This means having the energy and robustness to do everything you want and need to do – play the sport you love, carry or play with your children or grandchildren, cook dinner from scratch each night or work in the garden. Perhaps flexibility needs to be your focus, allowing you to bend and twist – can you imagine if your body became so rigid you could no longer reach down and tie your shoelaces? After any form of movement, we want to feel uplifted and full of vitality, rather than worn out and depleted.

The definition of movement is just as it sounds – the act of moving. This doesn’t necessarily mean at a high intensity or for very long periods, it just means moving your body – in whatever way feels good for you. But the word ‘movement’ can help you to consider what your whole day looks like, as opposed to thinking about ‘exercise’. You might do an hour of exercise, four times a week. That’s wonderful. Yet what do you do for the other 164 hours in a week? How do you live? Other than sleeping, do you sit for most of those hours, or do you stand to work for some of them? The concept of movement helps you to live with more activity naturally built into your day. You might walk to the shops rather than driving, chase your dog around a park, choose the stairs instead of the lift, or take a conference call while walking outside, rather than sitting at your desk.

So, what feels good for you? It might be bouncing on a trampoline (‘rebounding’) which is excellent for your lymphatic system. Or, it might be going for a walk observing nature, reminding yourself of Her rhythms, that foster your sense of trust in life while moving your body at the same time. Perhaps it’s a game of tennis because it makes your brain work, as well as your body. If you love the movement you do, it won’t feel like an effort and you’ll be more likely to consistently engage in it.

It has become widely accepted that weight-bearing movement is vital for bone density, muscle strength, coordination and balance. This does not mean, however, that you need to hit the gym and lift weights—unless of course, that appeals to you (as it can be very good for your health)! Resistance and bodyweight exercise can certainly be done by incorporating some training with weights or through things like yoga and Pilates, but they can also be incorporated into your daily life by carrying your groceries or digging, carrying and lifting while working outside at home or gardening.

Resistance exercise is important for maintaining and building muscle mass, which helps to promote a higher metabolic rate and gives glucose more space for storage, which makes a difference to blood glucose management, insulin requirements and your ability to use body fat as a fuel. Pilates is a type of resistance training that uses body weight to strengthen core muscles that we rely on to support spinal health, good posture, and efficient movement patterns. Pilates is also a wonderful way to improve flexibility, increase circulation and improve muscle strength and tone by helping to build lean muscle mass.

More gentle forms of movement that are focused on the importance of breath are also a fantastic way to support your health. Yoga has myriad benefits, including increased flexibility and muscle strength. The breath-focused aspect of a yoga practice – particularly extending the length of the exhalation – helps to activate the parasympathetic nervous system. This can decrease our production of stress hormones and foster a health-giving basis of calm from which you can live that supports great sleep, hormone balance and fewer sugar cravings, among countless other benefits.

Tai chi (or qi-gong) is another breath-focused form of movement, sometimes described as “meditation in motion”, a low impact mind-body practice with growing evidence behind it in treating and preventing numerous health problems. If imagining these slow, breath-focused forms of movement lead you to grit your teeth in agitation, and you notice that you resist slowing down from your busy life, then it’s highly likely that you could really benefit from these types of movement!

There are so many different styles of movement to choose from, and it is important to find the type that feels good for your body. If the forms above don’t appeal, you might prefer swimming, or cycling, or dance classes – the key is to move your body regularly and look for ways to increase movement, rather than avoid it. Combining resistance training to build and maintain muscle with restorative practices focused on calming breathwork and flexibility can be a fantastic way to support your physical health, while also nurturing your nervous system and mental health. The benefits of regular movement are exceptional, and I encourage you to find types of movement that you enjoy and that truly serve you and your body.

Confused about nuts?

June 12, 2020 by Dr Libby Weaver

When it comes to eating nuts, you’ve likely heard conflicting viewpoints over the years. Some advice encourages us to avoid nuts due to their high fat and calorie content, while other advice recommends making sure that we include them daily for various health benefits, including heart health and weight management. You’re definitely not alone if you’ve ever felt confused about how nuts should or shouldn’t fit into your day.

To help clear up some of the confusion, let’s explore some of the questions I’m commonly asked about nuts.

If I’m trying to lose body fat, should I be concerned about eating nuts?

If you lived through the low-fat era or if you have a history of calorie counting, it’s likely that at some point you’ve felt fearful of consuming nuts due to their high fat (and therefore calorie) content. Or perhaps you’ve carefully counted out a few nuts and only “allowed” yourself that small amount.

Yet, you may have also heard that that nuts are associated with numerous health benefits and that there is actually scientific research demonstrating that nut consumption is not associated with increases in body weight.

So how does this reconcile with their high calorie content? Well, some research shows an association with reduced hunger, which isn’t surprising when we consider the nutritional profile of nuts. They include fats and protein that can be very satiating. Additionally, science tells us that we don’t actually absorb all of the calories from nuts.

However, it’s still true that nuts are very dense in calories (as well as micronutrients) and if we consistently eat more food overall than our body needs, this does contribute to increased body fat being stored. It can be easy to overconsume nuts if we’re not eating mindfully. For example, if we’re regularly eating for non-hungry reasons, or if we’re snacking on them while watching TV, working or scrolling on our phone. Have you ever felt surprised to look down and find some kind of food packet almost all gone, without really noticing that you had been eating?

Nuts are a wonderful addition to a varied, whole food way of eating. They have many health benefits and can absolutely be part of how you eat if you are trying to lose body fat. However, as with anything, it is possible to have too much of a good thing!

How many nuts should I be eating?

My goal is always to encourage people to get back in touch with what their body needs, rather than prescribing set rules to follow with food. What is best for one person won’t necessarily be ideal for another, and it’s highly likely that your own individual needs will also change from day to day. So, you might feel like having different amounts of certain foods on different days. However, I understand that ‘what’ and ‘how much’ to eat can be a really confusing area for a lot of people, and so a general starting point can be helpful to guide you initially. Typically, around a 30 gram serve (or 1-2 handfuls) per day suits most adults, but please know that you don’t have to measure or weigh your food, this is just a guide.

It is possible to have too much of any one kind of food—nutritious or not. If you’re consuming a really large amount of one food, this can crowd out other foods that contain different nutrients that your body needs for great health. So, if we’re adding nuts to most of our meals and snacks and blending them up in lots of sweet food recipes, sauces, dressings, etc. that we’re consuming across the day, it might be possible that we’re having too many.

Some people may also experience changes in their digestion with large quantities of nuts and seeds due to their dietary fat and fibre content, which can contribute to loose stools if you’re having too much for your body.

Raw or roasted?

Raw nuts will be superior nutritionally, as some nutrients (such as B vitamins) are sensitive to heat, so losses can occur to some extent when they are heated. That said, roasted nuts are still very nutritious, so if you really enjoy these please feel free to continue including some.

The type of fat in nuts is predominantly a combination of polyunsaturated and monounsaturated fats. Some nuts are richer in monounsaturated fats (particularly macadamias, but also cashews, hazelnuts and almonds) while others are richer in polyunsaturated fats (such as walnuts, pecans and brazil nuts). Polyunsaturated fats are more sensitive to heat than monounsaturated fats, so if you prefer to choose roasted nuts, you may like to choose monounsaturated-rich nuts more frequently in roasted form than the polyunsaturated-rich options. It is also a good idea to check the ingredients list, to see if other oils have been added to roasted nuts and stick to those without added oils.

Do I need to ‘activate’ the nuts I’m eating?

To ‘activate’ nuts, usually they are soaked in water with salt added, and then dried out again in a dehydrator, or on the lowest setting in the oven. During the soaking process, enzymes within the nuts become ‘active’ to help to break down some of the phytic acid, which theoretically improves mineral bioavailability, as well as making them easier to digest in general. However, more recent research suggests that there isn’t a significant improvement in these parameters, and so the most important thing to consider is how your body responds and what feels right for you. Raw nuts that haven’t gone through this process are still very nutritious and will still have health benefits (also bear in mind that most of the research about nuts has been done with regular nuts), so if you feel good eating them and activating them doesn’t appeal, please know that you don’t have to do this.

If this is something you’d like to try, a simple online search will give you more detailed instructions on how to do this. It is also possible to buy activated nuts so you don’t have to do this yourself, however these are more expensive so it just depends on your budget and what feels right for you.

A quick note on soaking—sometimes nuts are soaked as part of a recipe to obtain the desired creamy or smooth texture, rather than for nutritional reasons.

Is there one best type of nut to eat?

All nuts have a similar nutritional profile in terms of their total fat, fibre and protein content, however there are some differences in the types of fatty acids and mineral content among different kinds. So, it’s a good idea to enjoy a variety rather than consuming just one type. This principle really applies to all of what we eat (not just nuts!). When there’s more variety in what we eat, we are more likely to be getting a good spread of all of the essential nutrients that we need for great health, and it’s also fantastic for our gut microbiome. Below are just a few examples of how different nuts can offer us different nutrients and benefits.

Walnuts – these differ in that they contain some essential omega-3 fatty acids.

Brazil nuts – these are the richest dietary source of selenium and they’re also particularly rich in magnesium.

Almonds – these are richer in calcium than other types of nuts, and they’re also particularly rich in vitamin E.

Cashews – these are slightly higher in iron than other nuts and they also contain prebiotics (including some resistant starch) which is great for our gut bacteria.

Office morning teas

June 12, 2020June 11, 2020 by Dr Libby Weaver

Many of you are likely heading back to work about now, which might mean office morning teas and face-to-face team meetings – with food – are back on the menu. Do you thoroughly enjoy these or do they interfere with what are your otherwise nourishing work day food choices? If you fall into the latter camp, many people have shared with me over the years that they feel like their colleagues silently or openly badger them to eat the poor quality food that is often on offer at these occasions. If this occurs once a month, it’s going to have very little, if any, impact on your health, whereas if these morning teas or team meetings are weekly or biweekly, and you’d prefer to not always indulge, here are some considerations to help you navigate this terrain.

Junk and food

There’s no such thing as junk food. There’s just junk and there’s food. As humans, we are supposed to eat food, which many people now refer to as whole, real food. Up until the very, very, very recent past, all we’ve ever eaten is food. The junk is very new to us. Food supplies your body with what it needs to survive and thrive. Junk often contains substances that can take away from your health and it is easy to overconsume it. Yet it is what we do every day that impacts our health, not what we occasionally do, so keep these concepts in mind as you navigate workplace food.

The perceptions of others

It is very easy to be influenced by others when it comes to what we eat. Sometimes fear plays a role in this – fear of upsetting others by not eating what they have provided, fear of being different or singled out, or fear of missing out (on the food itself or the social aspect). The perception that we might be seen as being “difficult” or “fussy” or “hard to please” if we don’t consume the food that is provided can also influence what we eat.

When someone is upset or bothered by you choosing not to eat junk, it tends to reflect something about them, rather than you. Often, it’s a result of their own relationship with food or it might be due to a perception that you are becoming overly restrictive or rigid in your food choices, whether that is a reality or not. Or it might be that they want to remain your friend and with you looking after yourself more by just having a cuppa rather than the cake, they are worried they’ll lose you. Usually, people aren’t consciously aware they are feeling this way; in other words they don’t mean to hurt or discourage you. Start to become aware of why you eat the cake when you don’t want it – are you trying to please others or have them see you as ‘one of them’? Seeing it this way, does that help you to choose the cake less often?

Bring a plate to share

Another alternative in this scenario is to bring a plate of something that you’d like to eat. Vegie sticks with hommus, a platter of fresh fruit and nuts or some homemade bliss balls made from nuts and seeds and a few fresh dates. You’ll likely find that others will be happy to have some more nutritious options, too.

Be honest

You don’t have to explain yourself, but sometimes it can help to let your colleagues know that you have some personal health goals that you have committed to. It can feel empowering to honour our own body and the commitment we’ve made to support our health and vitality.

Be a flexitarian

Rigidity when it stems from fear of food or weight gain, for example, does not serve our health in any way. Remember that it’s what we do everyday that impacts on our health, not what we do sometimes, so having some less nutritious food occasionally while socialising and enjoying the company you are in can be part of a healthy and sustainable lifestyle.

Also remember that there’s a huge difference between one chocolate biscuit and eating the whole packet, and it’s when we have an “all or nothing” mentality that we’re more likely to end up doing the latter. For a nourishing way of eating to be enjoyable and sustainable, it’s important that you don’t feel deprived or like you’re missing out. So if you decide to have that one chocolate biscuit, enjoy it and don’t feel guilty. However, if you don’t want to eat the foods that are available at your morning tea, or you’re just not hungry, that’s perfectly okay too. Do what feels right for you.

Energy myths busted

June 11, 2020June 10, 2020 by Dr Libby Weaver

There are many nutritional, biochemical and emotional processes that contribute to whether or not we feel energised and full of vitality throughout the day. But when it comes to explaining why we are so tired, it can be easy to put it down to getting older, work pressure, family demands, or a general ‘busyness’. While these factors might certainly be playing a part, there can often be more to the story when we get to the heart of our tiredness.

Below are some common energy myths I hear. How many of these resonate with you?

I need coffee to get through the day

Caffeine leads to the production of adrenaline, the hormone behind the fight or flight response. Not only does this lead the body to primarily utilise glucose as a fuel source rather than fat, it typically leads people to feel like they need more caffeine or sugar to get through the day. Often people are shocked by how much more energy they have without relying on caffeine. Our bodies have an amazing ability to create extraordinary energy when our energy systems are supported by our lifestyle choices.

If you drink caffeine, try reducing the amount in half you have each week, until you’re at zero and after two weeks of no caffeine, notice how you feel. If you have had a daily caffeine habit for some time, you may experience some fatigue for a few days initially due to caffeine withdrawal, however after this initial period, most people find that their energy increases significantly. And if you miss that daily routine, try changing up your morning drink to a herbal tea or a turmeric latte.

Breakfast doesn’t agree with me

So many of us think that we are too busy to eat breakfast, or that we don’t feel like eating first thing in the morning, or even that by not eating until later in the day, we might be eating less food overall. But if we skip breakfast only to feel ravenous by mid-morning, alongside an energy crash, we are much more likely to reach for a less nutritious food choice. Starting your day with a nourishing breakfast has many benefits, including more consistent energy levels and enhanced cognitive function. Please know you don’t have to eat the moment you rise if you’re not hungry at that point, but if you typically don’t have an appetite until much later in the day you may like to consider why this might be. For example, do you tend to eat too late in the evenings?

If my iron levels are fine, then nutrition isn’t an issue

Many people associate fatigue and tiredness with iron deficiency—and rightly so—however, there are also other nutrients that are critical for us to experience great energy. For example, without the consumption of sufficient B vitamins, the pathways that are responsible for the conversion of food into energy can be inefficient, leaving us feeling sluggish and tired. Another example is iodine deficiency which can lead to an underactive thyroid, resulting in poor energy levels. We are in fact, what we eat – so ensuring we are obtaining all of the nutrients we need is essential for us to experience great energy.

A quick sugar hit will boost my energy

In the short term, sugar can lead to an energy kick, but this is inevitably followed by a crash, and it can leave us riding an energy rollercoaster for the rest of the day. Plus, sugar itself is devoid of other nutrients, meaning overall, it doesn’t support our body’s energy systems. Including more good quality fats from whole foods will typically provide more lasting, sustained energy and help to prevent the cravings for more sugary foods and drinks that can arise when our energy dips low. Try adding in some nuts and seeds, avocado or good quality extra virgin olive oil to help with satiation and more even energy levels throughout the day.

I can catch up on sleep later

Adults require 7 to 9 hours of sleep per night, and as hard as we may try, we cannot fight our biology! Some studies suggest that we actually need closer to nine hours of sleep every night in order for our body to undergo all of its vital repair work. Restorative sleep is not only essential for boosting energy levels, it is also necessary for emotional wellbeing, hormone regulation, cellular regeneration, appetite regulation and immune function, and it can decrease our risk of developing chronic diseases such as type 2 diabetes and coronary heart disease.

Watching TV at night helps me to relax

The light from back-lit devices such as TV screens, laptops, tablets or phones can disrupt our circadian rhythm, cause interrupted sleep and actually lead you to feel zapped of energy. Light destroys melatonin, our sleep hormone, so too much bright light too close to bed can be highly disruptive to what your body naturally wants to do. An overactive or stimulated mind that has trouble winding down can be made worse by looking at screens, leading to many people getting into bed only to feel that they are ‘tired but wired’. Try switching off your devices 90 minutes before bed and see if it leads to a more restful sleep and increased consistency in your energy levels.

If you’re looking for additional ways to foster more consistent energy levels, check out our other blog posts here.

Do you trust your body?

July 16, 2024April 8, 2020 by Dr Libby Weaver

When it comes to food, do you trust your body?

Do you trust it to let you know what it needs from your food—and what it doesn’t?

Or do you feel that if it were left to its own devices, you’d never stop eating or things would spin completely out of control? Perhaps you feel like what you eat almost seems to ‘stick’ to you? That you can eat like a little bird, exercise like mad, and yet still store body fat while others around you don’t seem to respond in the same way?

So many women feel betrayed by their bodies. They feel as though no matter what they do, their body just doesn’t seem to respond the way it used to.

And that’s because weight loss is about so much more than just what you eat and how you move—although both play a role. There are nine factors that influence whether the body gets the message to store fat rather than burn it. And for sustainable weight loss to occur, it’s important to iron out any kinks you might have in each of them.

You can make all the effort in the world with the food you eat, yet if your thyroid is struggling or your gut bacteria is mis-populated, sustainable weight loss will feel like an uphill battle—no matter how hard you try with food. This is why a traditional weight loss approach can be so disheartening for so many women—but it doesn’t need to be this way.

When you recognise that weight loss is about so much more than just what you eat, you open yourself to the understanding that it’s actually more about your health.

What does your liver need in order to function optimally so it no longer recycles estrogen or stores problematic substances in your fat cells until it has the space to process them effectively?
How can you support your nervous system to get the message it is safe more often than it is in danger so that your body doesn’t constantly get the message to burn predominantly glucose rather than fat?
What will help the good gut bacteria in your body to flourish so that your digestive processes happen smoothly and your gut health is supported?
What does your thyroid need in order to function optimally and maintain a healthy metabolic rate?
How can you balance your sex hormones across your cycle or through peri- and post-menopause to reduce the troubling symptoms you experience and the flow on effects this has on your body fat storage?
How can you maintain healthy blood glucose levels and lower insulin resistance to avoid all the health complications that come from too much of this hormone?
What role are your emotions playing in your food choices as well as the messages your nervous system is getting about stress?
How can you effectively reduce feelings of pressure, overwhelm or worry, to prevent the negative consequences that can result from an excessive and relentless production of stress hormones?

Of course food plays a part; it has to. Because food is how we nourish our body and feed all of these incredible processes that happen inside of us every day.

Yet, when you begin to look at all the other contributing factors that affect whether we store or burn body fat, it changes your relationship with food and your body—forever. Food is no longer solely about weight loss (or gain), it’s about nourishment. And trust becomes easier when you understand exactly what you need to do to support your body and all of its extraordinary systems.

If you want to take a deep dive into these nine factors to better understand your body and your health, check out my Weight Loss Redefined course.

Do you get panicky hungry?

July 16, 2024April 8, 2020 by Dr Libby Weaver

Feeling hungry is uncomfortable—and it’s supposed to be. Our bodies are biologically wired this way so that we stop what we’re doing and search for food. This ultimately keeps us alive.

Yet many people today feel like their hunger mechanism has taken on a life of its own; they no longer trust it.

Do you:

Feel hungry all the time, like your hunger has no off switch?

Rarely feel hungry?

Swing from not-hungry to panicky-hungry in a matter of moments?

Want to avoid feeling hungry and find yourself eating to prevent future hunger?

Find yourself eating fast and unconsciously (a plate of food can disappear without awareness)?

If any of these sound like you, you’re not alone. The worst part about all of this is that people suspect this uncomfortable insatiability is contributing to their jeans feeling tighter and tighter, yet they don’t know what to do about it.

After all, when that uncomfortable hunger is knocking at our door, we’re biologically driven to relieve that discomfort.

The good news is that it is possible to understand and retrain your hunger mechanism and to learn to trust it again. Our bodies are innately homeostatic which means they are always seeking to get back into balance.

In Dr Libby’s Weight Loss Redefined online course, she shares that there are nine factors that typically influence these hunger mechanisms and the many ways to get this back on track. The first step starts with looking at the nutrients you’re eating (and not eating), as well as the types of food that are highly nourishing (goodbye confusion!), hydration, digestion challenges, meal and snack sizes – that is until you are back in the driver’s seat of trusting your own hunger instincts – imagine the freedom that comes with living that way.

In the course, Dr Libby then examines the eight other factors that can be creating an insatiable hunger drive, including sex hormone imbalances (think sugar cravings that intensify in the lead up to menstruation), a disrupted gut bacteria profile, never-ending stress, a poorly functioning thyroid, a congested liver and any emotional links that you may have to food and feeling hungry.

If you want to understand why you might be feeling hungry all the time, and learn how to curb this, forever, you might like to take a look at Dr Libby’s Weight Loss Redefined online course.

It is possible to get your brain, your taste buds and the rest of your body on the same team. Reserve your place for the next intake now, and start trusting yourself again.

Listen to Dr Libby answer these questions

July 16, 2024April 3, 2020 by Dr Libby Weaver

FREE audio: Listen to this Q&A with Dr Libby

Do you love learning from Dr Libby?

We do too. And to be honest, one of the perks of the job is being able to ask Dr Libby for guidance when we get stuck with our health.

The women in her online Weight Loss Redefined course get this opportunity too. And the added bonus? All health topics are on the table—not just those relating weight loss.

If you’re curious to hear what one of these is like, or you just love learning from Dr Libby, then you might like to listen to this FREE one hour audio. Here, we’ve taken a series of questions from previous participants and recorded Dr Libby’s answers.

In this audio she talks about:

Vegetarianism, and if someone has recently transitioned to a vegetarian way of eating are they able to get everything they need from their food or do they need to supplement?

Emotional eating, and why someone might find it difficult to stop themselves devouring food on autopilot while standing at the fridge after dinner

Hormonal symptoms that have seemingly appeared out of the blue, including pigmentation, hot flushes or a change in your blood flow, and what to do about them.

And so much more, including thinning hair, hormonal headaches, acne and sugar cravings.

Click play to listen:

Download the audio

We hope you find it useful!