Nutrition Unlocked · Nestlé Health Science

17. Menopause: Supporting the changes in our bodies with nutrition

·37 min·2 clips

More than 50% of women will have an osteoporotic fracture in their lives.

1. Nutrition Unlocked focuses on menopause, nutrition, and women’s health as Dr. Chris Araujo-Torres speaks with Dr. Felice Gersh. 2. Dr. Chris Araujo-Torres is the host and Head of Medical Affairs for Nestle Health Science in the U.S., and Dr. Felice Gersh is introduced as a dual-board certified integrative gynecologist and Medical Director of the Integrative Medical Group of Irvine. 3. The episode asks what menopause is, what ovarian hormone loss does to the body, and what women can do with food and lifestyle. 4. Dr. Gersh defines menopause as 12 consecutive months without vaginal bleeding and says that definition is arbitrary. 5. She says the real change is declining ovarian function and the loss of estradiol and progesterone. 6. She argues that every organ system is affected because estrogen and progesterone receptors exist throughout the body. 7. Dr. Gersh says the immune system changes because estradiol helps the body turn inflammation on and off appropriately. 8. She links low estradiol to a pro-inflammatory state and uses the phrase “inflammation of aging.” 9. She says the gut microbiome shifts during the menopausal transition and calls the change a big deal. 10. She says the circadian rhythm can be disrupted because the brain’s master clock has estrogen receptors. 11. Dr. Gersh says bones are endocrine organs and produce osteocalcin, which works with cognition and glucose regulation. 12. She says more than 50% of women will have an osteoporotic fracture in their lives. 13. She recommends adequate protein, calcium, magnesium, trace minerals, and vitamin D for bone health. 14. She says resistance training is critical for skeleton and muscle, and notes that exercise can support balance and reduce falls. 15. She says exercise can trigger muscle to make its own estrogen after menopause through the aromatase enzyme. 16. She says phytoestrogens in soy, seeds, nuts, resveratrol foods, pomegranates, apples, onions, and garlic can help hot flashes and night sweats. 17. She says women often notice changes in waistline and fat distribution, not just weight, because estradiol helps regulate adipose tissue and mitochondria. 18. She recommends fiber, exercise, phytoestrogens, resistance starch like cold potatoes, and time-restricted eating with about 13 hours of fasting and an earlier dinner. 19. The tone is clinical and practical, with long answers, follow-up questions, and repeated translation of biology into daily choices. 20. Listeners interested in menopause nutrition, bone health, and women’s physiology will get the most from it; people wanting a short general overview may skip it.

As heard by us

A steady, practical menopause conversation with useful guidance on bone, muscle, and everyday health habits.

Menopause is treated here as a wider health conversation, not a single-symptom checklist, and that gives the episode real use. Dr. Chris Araujo-Torres gives Dr.

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Why you'd press play

You want an expert-led menopause conversation that links nutrition, exercise, and the body.

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