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How Many Carbs Does Your Body REALLY Need? #051
We've been told for decades to build our diets around carbohydrates. But what does the science actually say — and does the answer change for women going through perimenopause and menopause? In this solo episode, Leah Vachani unpacks the history of the low-fat movement, explains what carbohydrates do in the body and why insulin is the hormone you need to understand, and dives deep into how declining estrogen changes your carb metabolism in ways most doctors never explain. Drawing on research from Dr. Ben Bikman, Dr. Robert Lustig, Dr. Jason Fung, Dr. Lisa Mosconi, Dr. Ralph DeFronzo, and Dr. Mindy Pelz, this episode offers a clear, practical framework for how to eat in a way that actually works with your hormonal reality — not against it.
In This Episode
The history of the diet-heart hypothesis and how Ancel Keys shaped decades of nutrition advice
Why carbohydrates are not classified as an essential nutrient
How glucose, insulin, and fat storage are connected
How estrogen acts as an insulin sensitizer — and what happens when it declines
ZOE PREDICT study: why post-menopausal women have dramatically higher blood sugar responses to the same meals
Dr. Lisa Mosconi's brain imaging research on glucose metabolism and the menopausal brain
Why brain fog, 2am waking, hot flashes, and cravings can all have a blood sugar component
A tiered carb framework: ketogenic / low-carb / moderate-carb — with actual numbers
The kindling vs. log analogy for understanding metabolic fuel switching
Which lab markers to ask for — and why fasting insulin matters more than fasting glucose
How CGMs make all of this personal and actionable
Teaser: next week's episode — Is ketosis bad for women in perimenopause and menopause?
Get the full show notes here.
🔥 Resources/Links Mentioned:
🎙️ Submit YOUR podcast question here or via written format here.
💌 Leah's Mailing List
💚 FullScript Dispensary (My community gets a 15% discount!)
💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!
Books
Why We Get Sick — Dr. Ben Bikman (2020)
Fat Chance — Dr. Robert Lustig (2012)
Metabolical — Dr. Robert Lustig (2021)
The Obesity Code — Dr. Jason Fung (2016)
The Menopause Brain — Dr. Lisa Mosconi (2024)
The XX Brain — Dr. Lisa Mosconi (2020)
Grain Brain — Dr. David Perlmutter (2013)
Fast Like a Girl — Dr. Mindy Pelz (2022)
Connect with Leah...
✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs!
✨ Subscribe to Women Aging Powerfully on YouTube for more free content.
✨ Join the free Women Aging Powerfully Facebook Community
✨ Listen to the Women Aging Powerfully Podcast
✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course
The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.
View all episodes
By Leah VachaniWe've been told for decades to build our diets around carbohydrates. But what does the science actually say — and does the answer change for women going through perimenopause and menopause? In this solo episode, Leah Vachani unpacks the history of the low-fat movement, explains what carbohydrates do in the body and why insulin is the hormone you need to understand, and dives deep into how declining estrogen changes your carb metabolism in ways most doctors never explain. Drawing on research from Dr. Ben Bikman, Dr. Robert Lustig, Dr. Jason Fung, Dr. Lisa Mosconi, Dr. Ralph DeFronzo, and Dr. Mindy Pelz, this episode offers a clear, practical framework for how to eat in a way that actually works with your hormonal reality — not against it.
In This Episode
The history of the diet-heart hypothesis and how Ancel Keys shaped decades of nutrition advice
Why carbohydrates are not classified as an essential nutrient
How glucose, insulin, and fat storage are connected
How estrogen acts as an insulin sensitizer — and what happens when it declines
ZOE PREDICT study: why post-menopausal women have dramatically higher blood sugar responses to the same meals
Dr. Lisa Mosconi's brain imaging research on glucose metabolism and the menopausal brain
Why brain fog, 2am waking, hot flashes, and cravings can all have a blood sugar component
A tiered carb framework: ketogenic / low-carb / moderate-carb — with actual numbers
The kindling vs. log analogy for understanding metabolic fuel switching
Which lab markers to ask for — and why fasting insulin matters more than fasting glucose
How CGMs make all of this personal and actionable
Teaser: next week's episode — Is ketosis bad for women in perimenopause and menopause?
Get the full show notes here.
🔥 Resources/Links Mentioned:
🎙️ Submit YOUR podcast question here or via written format here.
💌 Leah's Mailing List
💚 FullScript Dispensary (My community gets a 15% discount!)
💚 AG1 Greens - With my special link, you will receive an exclusive subscription introductory offer worth $205 for only $79!
Books
Why We Get Sick — Dr. Ben Bikman (2020)
Fat Chance — Dr. Robert Lustig (2012)
Metabolical — Dr. Robert Lustig (2021)
The Obesity Code — Dr. Jason Fung (2016)
The Menopause Brain — Dr. Lisa Mosconi (2024)
The XX Brain — Dr. Lisa Mosconi (2020)
Grain Brain — Dr. David Perlmutter (2013)
Fast Like a Girl — Dr. Mindy Pelz (2022)
Connect with Leah...
✨ Follow Leah on Instagram for more value-packed content, tips, and lots of laughs!
✨ Subscribe to Women Aging Powerfully on YouTube for more free content.
✨ Join the free Women Aging Powerfully Facebook Community
✨ Listen to the Women Aging Powerfully Podcast
✨ Lose that stubborn belly weight, reclaim your energy ALL day, sleep better, and feel amazing with Leah's signature course
The information provided during this podcast is for educational purposes only. The speaker may be a licensed medical professional and may present case studies of actual patients or refer to patients' treatment during the program. Please be reminded that the Scope of Practice for Holistic Nutrition Professionals prevents us from diagnosing, preventing, treating, curing, prescribing, managing, or healing disease. Holistic Nutrition Professionals are not licensed in any state and work with clients, not patients.