Norish, Energize, Thrive! Susan Winograd and Rebecca Kastin Share Their Science and Nutrition-Backed Weight Loss Diet for Menopause.
In this video, Susan Winograd PT, founder and owner of Pelvicore Rehab and Wellness, and Rebecca Kastin, a Health and Wellness Coach who has transformed hundreds of women through her Radiant Wellness Coaching program, discuss how to sustainably lose weight during and after menopause. This discussion is a follow-up to Pelvicore’s Ask the Experts March event with Rebecca. Susan and Rebecca dive deeper into diet, menopause, and hormone harmony.
Video Key Takeaways
1. The crucial link between pelvic floor health and nutrition—why your deep core system and digestive health are the foundation for thriving in midlife.
2. How issues like constipation, hormonal imbalances, or a tight pelvic floor can impact your nutrition and overall wellness.
3. The importance of proactive pelvic health to prevent issues like leaking, pelvic organ prolapse, or pain.
4. Rebecca’s powerful perspective: Hormones aren’t the enemy—they’re messengers! Learn how to listen to your body’s signals (mood swings, hot flashes, fatigue) and respond with intention.
5. Practical tips to combat brain fog, fatigue, and menopausal symptoms through diet, stress management, and nervous system regulation.
6. The Hormone Harmony Blueprint pillars: Nourish, Energize, Thrive—including why protein is queen (aim for 100-130g daily!) and simple ways to balance blood sugar.
7. Rebecca’s top supplement picks: magnesium glycinate and omega-3s for calming inflammation and boosting brain health (plus a bonus love for dark chocolate ).
8. Mindset shifts: Move from restriction to intuitive, intentional nourishment, and embrace joy, play, and boundaries for hormone health.
9. Rebecca’s empowering message: “You’re not broken—you’re becoming!”
‘Sustainable Weight Loss for Menopause’ Timestamps
0:00 – Introduction
0:40 – Pelvic Floor & Nutrition Connection
1:36 – Constipation & Pelvic Health
2:15 – Lifting & Pelvic Floor Support
3:12 – Proactive Pelvic Health
4:08 – Hormones as Messengers
5:34 – Body Signals & Symptoms
6:32 – Connecting the Dots
7:01 – Brain Fog & Fatigue Causes
7:52 – Hormone Harmony Blueprint Basics
9:19 – Diets Fail People
11:12 – Nourishing Like Mothers
13:17 – Grounding Practices
14:16 – Three Pillars of Hormone Harmony
14:46 – Nourish Pillar – Protein is Queen
17:04 – Energize Pillar – Nervous System & Blood Sugar
19:44 – Balanced Meals & Snacks
21:14 – Thrive Pillar – Joy & Boundaries
23:31 – Intentional Pause
23:59 – Supplements 101
26:26 – Dark Chocolate Rx
27:08 – You’re Not Broken, You’re Becoming
28:56 – Where to Find Rebecca
29:25 – Closing Thoughts
Connect with Rebecca Kastin
Visit www.rebeccakastincoaching.com or follow her on Instagram/Facebook (@rebecca_kastin) to learn more about the Hormone Harmony Blueprint.
Attend a Pelvicore Ask the Experts Event
Join our next FREE Ask the Experts event in Boca Raton, Florida: www.pelvicorerehab.com/events
Book your FREE health and wellness 15-minute discovery call at www.pelvicorerehab.com.
