Ep #3: Eating for Satiety & Longevity in Perimenopause & Menopause with Gretchen Spetz, RD

“I’m eating exactly the same way I always have, but I’m gaining weight.” If this sounds like you, you aren’t alone—and you aren’t broken. In this episode, Dr. Rachel Pope sits down with registered dietitian Gretchen Spetz to explain why the traditional “calories in, calories out” model fails women in perimenopause and menopause.

As estradiol declines, our bodies undergo a profound physiological shift. Our basal metabolic rate can drop by up to 300 calories, our “fullness” hormones become less sensitive, and our cells become more resistant to insulin. The result? Frustration, fatigue, and the “midsection creep” that seems to happen overnight.

Gretchen Spetz is a registered dietitian who specializes in integrative and functional nutrition. She joins the show to provide a “food-first” roadmap to navigating these changes. We move past the grim statistics to focus on the silver lining: the specific tweaks you can make today to outsmart your biology.

In this episode, we discuss:

• The 300-Calorie Gap: Why your metabolic rate shifts and how declining muscle mass is the primary culprit.
• The Satiety Struggle: Why you might feel hungry all the time and how to trigger your “fullness” hormones (GLP-1 and CCK) naturally through your diet.
• Insulin Resistance 101: The “Taxi Cab” analogy for blood sugar and how to avoid the mid-afternoon energy crash.
• Muscle-Centric Nutrition: Why 30g of protein per meal is the “magic number” for stimulating muscle protein synthesis and protecting your bones.
• The Fiber “Pick Two” Rule: How to hit your 25g daily fiber goal to lower chronic inflammation and support gut health.
• Creatine & Supplements: Why creatine is no longer just for bodybuilders and how it can help women with brain fog and strength.
• The “Soil Quality” Reality: How modern farming impacts the nutrients in your vegetables and how to source the best produce.

About Our Guest:

Gretchen Spetz, MS, RDN, LD, IFNCP, is the founder of The Functional Kitchen. She uses a functional medicine approach to help women in midlife address the root causes of chronic disease and weight management through nutrition and lifestyle.

Connect with Gretchen:

• Website: gretchenspetzrd.com
• Free Guide: Protein & Fiber First Guide
• Instagram:@gretchenspetzrd