Max Lugavere: How to Prevent Hormone-Driven Weight Gain – Dr. Mariza Snyder

Key Takeaways

• Move after meals to balance blood sugar and combat insulin resistance.
• Prioritize protein at every meal (especially breakfast and dinner) for satiety, muscle retention, and metabolic health.
• Eliminate ultra-processed foods and focus on fiber-rich plants, probiotic foods, and healthy fats (especially omega-3s).
• Build movement into daily life (walking, Pilates, strength training) rather than treating it as an afterthought.
• Monitor biomarkers like blood glucose, triglycerides, and blood pressure to catch metabolic dysfunction early.

Products & Gear Mentioned

• Continuous glucose monitor (CGM) – Wear for 2 weeks to track glucose variability.

Notable Quotes

“I think we should be moving like our lives depend on it… build our life around movement, not movement around our life.”

Bottom Line

Combat perimenopause weight gain by stabilizing blood sugar through post-meal movement, high-protein whole foods, and consistent activity – while tracking key metabolic markers.

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