Two Diet Trends I Used to Criticize–But Now Recommend to Women
There is tons of noise out there on what to eat, when to eat, why to eat… It can be overwhelming and incredibly confusing, even to a fitness and nutrition coach! There are more diets shared on social media and the internet than we could count in a day. So, how do you navigate all of this information, particularly if you are a woman over 40 who wants to feel great in her clothes by spring?
Adrien Cotton, Wellness Expert
Let me start with my evolution. It will give you insight into my experience with diet trends (including three I now think are valid), but even more, I hope my journey helps you skip some of the frustration this diet culture creates.
For example, one diet trend I practiced for 10 years is Intermittent Fasting (or IF as you may have seen online). But after my twins were born and I hit my 40s, the weight didn’t come off. In fact, I was still putting it on. So I did the research and now do the exact opposite of IF as a woman in her late 50s. And now I feel tons better. There is so much to say about the power of food as fuel in midlife. For starters, eating breakfast helps you stay fit, lose or maintain weight, and get stronger every day. (For more on that topic, hop over to my website)
Health research is constantly evolving. I mean, women-only studies only began in 2014 – there is still a lot to learn about women’s health, particularly in midlife. That said, I’m open to re-evaluating diet trends I previously dismissed when the data (and experience) supports it, like I did with sourdough bread, protein, and fats.
Sourdough Bread
You’ve probably heard that sourdough is the new “healthy” food to eat. It has quickly gained popularity as a “healthier” alternative to conventional bread, even among those like me who previously avoided bread due to a myriad of concerns about it.
I practiced a pretty strict Paleo diet for years. I prided myself on chicken and veggies almost every day. This was the same time I really struggled with my weight. I ran, did spin classes, and strictly followed Paleo.
Back then, I believed that “carbs” (or what most people think of as starchy carbohydrates like potatoes, rice, pasta, and yes, bread) were terrible for our health. Although I loved bread with all my heart, I restricted and avoided it in the name of being “healthier” when in reality I was trying to keep the weight off my hips.
Restriction equals stress which equals weight gain. Too few carbs can increase your stress hormone cortisol, which can easily lead to sleep issues, anxiety, and fat storage around your waistline. Additionally, the thyroid needs glucose by way of carbs to convert T4 to T3 (the active thyroid hormone). And for those of you with your cycle, carbs help regulate menstrual cycles by supporting progesterone production, preventing amenorrhea (missed periods) in some women.
As I dug deeper into the Paleo community’s research, my reasons for avoiding bread became numerous yet they boiled (no pun) down to inflammation. Bread doesn't come close to the nutrient density of an animal product or a vegetable, and it can wreak havoc on our gut and its microbiome. Bread at its core is just like eating a cup of sugar.
“Let’s be honest: who among you doesn’t love a slice of toast with butter?”
As I evolved through perimenopause – learning the importance and benefits of serious resistance training and experiencing the busiest time of my life – I realized I needed to find the truth for me and for my clients. What did I find out?
Sourdough bread is OK!
On the one hand, sourdough is bread and is a carb. While it has a lower glycemic index than regular bread, it still contains carbohydrates, which spike blood sugar.
Yet our bodies need carbohydrates, particularly with the busy lifestyles we’ve chosen! Carbohydrates are our source for energy. I tend to mix my sourdough with an ample portion of protein and fat or grassfed butter on occasion and feel zero guilt.
Sourdough is easier to digest and is good for gut health because of its long fermentation process. How? During this process the natural bacteria and yeast break down some of the gluten and the phytic acid, both of which can cause trouble in your tummy. If you have a mild gluten sensitivity like me, sourdough might just be worth a try. Please note: If you are unsure, talk to your medical doctor first! Sourdough is not for those with celiac disease.
Sourdough has a lower glycemic index compared to regular white or whole wheat bread. It has fewer additives because it contains flour, water, and salt. And I see Sourdough as a beautiful and tasty vessel for the protein and healthy fats I must fuel myself with every day.
Many of you may have felt great on a carbohydrate-restricting diet in the past, such as Paleo and Keto. I did too. Then I didn’t. Chronic carb restriction can stress the female body more than the male body. Eventually, women begin to experience fatigue and brain fog, sleep disruptions, slower metabolism, irregular periods or hormonal imbalances, and more. By strategically incorporating carbs into your meals, you can maintain energy and hormonal balance without the downsides of extreme restriction.
Protein
I have always been a huge proponent of eating protein, but I am more committed to it than ever after evolving into menopause and going deep into a resistance training practice.
As I mentioned before, I previously practiced a Paleo diet. Being truthful now, I struggled with my hips and waistline during those perimenopause years. I restricted food as much as I could stand. As a result, there was absolutely no way I was achieving even the minimum amount of protein needed for an active woman in her forties. Even the recommended daily allowance (RDA) suggests 0.8g of protein per kilogram of body weight. Those of us who work to help women in perimenopause and menopause believe this target should be even higher, from 1.2g to even more than 2.0g of protein per kilogram of weight per day.
What does this mean?
Literally every woman with whom I’ve ever worked to calculate their minimum number of grams per day in protein required is shocked by the results. They just can’t believe they were getting so little protein each day. Again, remember we are over-restrictors! Women simply underestimate their protein needs and as Olympians at over-restricting, it's impossible to meet the number. I did too.
Now, I do not restrict; I know I sometimes go too long without eating and definitely some days are tough to eat enough protein. This is why protein is my first consideration at almost every meal. Even if it means it goes along with my delicious sourdough (like I mention in this video below)
In order to meet my protein goals, I must eat breakfast. There is no way around it. To come close to my grams of protein number, I get a jump start with a protein rich breakfast. I continue to find a number of delicious and easy-to-prepare breakfasts and am feeling so much more energy and my workouts are so much STRONGER!
Beyond muscle health, adequate protein consumption is also key for metabolic function, satiety, and overall energy levels. Pairing adequate protein with strength training helps preserve lean muscle mass, supports bone health, reduces the risk of injury, and improves overall functional fitness, allowing women to stay active and strong well into later years. The higher the protein the more weight you lose. Done!
Get stronger in 2025 with the Adrien Cotton community! You can start by scheduling your FREE consultation here.
SEE ALSO: My Secret Ingredient to Building Strength from Anywhere: The Pull Up Band
