Host Dr. Cristina Castagnini welcomes Tanya Mark, a board-certified health and wellbeing coach, nutrition therapy practitioner, and former personal trainer, to discuss menopause, body image, and challenging diet culture myths.

For over 20 years, I’ve studied and worked in wellness – as a former massage therapist, fitness professional, and nutrition therapy practitioner.

Frustrated with the frustration of clients who “did all the right things” (or tried to!) but still weren’t feeling good about their eating, bodies, and self-worth, I looked for another way.

After nutrition school, I obsessed over food and my body — only eating foods that one considers “healthy.” There’s a term for this called “orthorexia.” While not an official eating disorder, I learned that it was disordered eating. Food was about nutrients, not nourishment. I spent an incredible amount of energy focusing on eating and exercising “perfectly.” I was supposed to set a good example, right?

But after years of practicing as an “eat this, not that” nutrition professional, I felt out of integrity with the “do no harm” oath to support clients with their health and well-being. It broke my heart to see how many tears were shed over body dissatisfaction. It bummed me out when clients felt like they had to hide from me in the grocery store or at restaurants – stressed and feeling guilty about “bad” food in their shopping cart or an “indulgent” meal on their plate.

Thankfully, through further study in Eating Psychology, Intuitive Eating, The Body Positive, Behavior Change Psychology and as a Board Certified Health & Wellness Coach, I discovered a weight-neutral approach to nutrition and wellbeing that considers you as a whole person to shift not only your relationship to food and your body but to enhance your whole health.

KEY TAKEAWAYS:

Understanding Menopause
  • Often called "second puberty" due to significant hormonal changes
  • Natural body changes are normal and should be normalized rather than "fixed"
  • Current menopause market projected to reach $19 billion by 2024
Body Changes During Menopause
  • Natural shifts in body shape and size serve biological purposes
  • Fat cells around reproductive organs help produce estrogen after ovarian shutdown
  • These changes help maintain bone density and manage menopause symptoms
Expert Insights from Margo Maine
  • Women's bodies are designed for survival
  • Only 10% of women die in famines compared to 50% of men
  • Female body fat percentages naturally increase through life stages:
    • Pre-puberty: ~12%
    • Puberty: ~17%
    • Mature women: ~22%
Challenging Diet Culture
  • Many "menopause diets" and "fixes" are repackaged diet culture
  • Focus should be on adding nutritious foods rather than restriction
  • Restriction during menopause can worsen symptoms
Holistic Approach to Menopause
  • Individual experiences vary significantly
  • Consider multiple factors:
    • Nutrition
    • Movement
    • Sleep
    • Stress management
    • Social health
    • Medical support when needed
Movement and Exercise
  • Focus on enjoyable movement rather than weight control
  • Strength training can be beneficial for aging
  • Importance of maintaining functional mobility
  • Separate exercise from diet culture messaging

IMPORTANT TIMECODES FROM THE EPISODE:

  • 00:00 Introduction to Behind the Bite
  • 00:56 Menopause in the Spotlight
  • 02:11 Guest Introduction: Tanya Mark
  • 03:39 Tanya's Journey and Insights
  • 08:11 Understanding Menopause and Body Changes
  • 12:18 The Role of Diet Culture
  • 17:10 Health Beyond Weight
  • 33:59 Exercise and Movement
  • 42:13 Final Thoughts and Resources
  • 46:02 Conclusion and Podcast Information

HOW TO CONNECT WITH TANYA TO LEARN MORE:

THANK YOU FOR LISTENING!

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Until next time, remember, we're here to break down barriers, challenge stigma, and support each other on the path to a better life.

Part of the Los Angeles Tribune Podcast Network, produced by the Tweaky Tales.

**Disclaimer:**

This podcast is designed to provide accurate and authoritative information regarding the subject matter covered. It is given with the understanding that neither the host, the publisher, nor the guests are rendering legal, clinical, or other professional information. If you want or need a professional, you should find one to work with who can address your individual needs and situation.