TODAY’S DOSE OF HONESTY

When it comes to weight loss, it’s CONFUSITY!

I am inventing another new term. It’s CONFUSITY.

The definition of CONFUSITY is the blitzkrieg of mixed messages surrounding obesity, leading to confusion. It’s everywhere. In fact, there is so much noise now in the space of weight, women’s health, and nutrition/food that I’ve launched what I hope to be the antidote for this: a National Listening Tour on Women and Weight!

I kicked it off last week in New York City with the first of many events that will take place across the country. (Next stop: Dallas, Texas, in March of 2025!) Unlike a lot of other live events that are happening now, my goal in starting this is not to pack in thousands of women so they can sit passively as I talk AT them—not that there is anything wrong with that. My goal with the Listening Tour was and is the opposite: to LISTEN to you. I want to hear about your experiences, your questions, what works for you, and what doesn’t. 

And, wow, did we hear a lot this past week! I loved that there were women ages 25-75 in attendance, who were doctors, trainers, and everyday women just wanting to talk and hear about weight, food, nutrition, and fitness in the context of women’s health. We heard from legendary fashion designer Donna Karan, and shoe designer and cofounder of Jimmy Choo shoes, Tamara Mellon, along with trainer Korey Rowe, about how they think about weight, body image, food, and diet. This kickoff event, sponsored by Alloy Women’s Health, was not only impactful but also timely, and I can’t wait for the next one!

You may have seen the recent New York Times article reporting that nearly 75% of adults in the U.S. are now overweight or obese. According to a new study published in the journal The Lancet, the rise in rates since the 1990s has reached epidemic proportions. For many of you, this may not sound like a surprise. However, when we look at our social media feeds, TV, print, or podcast content, there is often (or almost always) an overly narrow view of what conquers obesity. People suggest the answer is “simply X, or simply Y, or simply Z.” That could not be farther from the truth. The answer is complex, often difficult, and definitely not as simple as “just eat less and move more.” And every so-called expert champions a different X, Y, or Z! There is just so much noise in this space now that it’s hard to know what to listen to, who thinks what, and which direction is worth pursuing. 

According to a great survey conducted by the Pew Research Center, 71% of American women believe that willpower alone is usually NOT sufficient to lose weight and keep it off. More than half (57%) of respondents cite diet (food) as the top priority for losing weight, and women are more likely than men to say that mental factors (such as stress and anxiety) have an impact on weight. Interestingly, the other top factors that contribute to weight and weight loss, according to study participants, were exercise, stress/anxiety, genetics, and access to grocery stores (in that order). What was not in the top 5: hormonal factors such as perimenopause, menopause, or polycystic ovary syndrome (PCOS).

My dose of honesty for this week on weight management and weight loss: It’s complicated and it’s hard. It’s not one-size-fits-all, and it’s not gimmicky. Weight loss is a process and a journey, yet it’s also an experiment. 

In other words: Stay curious to try new things until you find what works for you. What worked yesterday may not work tomorrow, but staying curious and connected to good science and decision-making will position you to get through anything. If you are trying to lose weight—and aren’t we all?—my prescription for you will always be to focus on the “Core 4” principles of food, fitness, rest, and medication. Medication could be taking something you need or NOT taking something you don’t need, both of which can impact your weight. Either way, imagine your healthiest self, then keep working and living in a way that gets you closer and closer to that goal.

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SYMPTOM SOLUTIONS

My 10 favorite sources of plant-based protein.

One topic that generates a huge number of questions from TODAY’s AJENDA subscribers and my Instagram followers is PROTEIN. Of those questions, how to get protein from plant sources is one of the most common. That makes me happy because I believe that eating a mostly plant-based diet is the way to keep your body healthy and strong and your weight in check.

I’ve talked about protein a lot in this newsletter, but this bears repeating. Getting enough protein is ESSENTIAL because it:

• Repairs and builds tissues, including muscles, bones, skin, hair, and internal organs.

• Controls metabolic reactions.

• Maintains pH and fluid balances.

• Strengthens the immune system.

• Transports and stores nutrients.

• Acts as an energy source for the body.

The challenge is that you have to eat A LOT of it to meet your daily protein requirement. Mine is about 80 g a day, which I find almost impossible to get without my protein/fiber daily smoothie. I do eat eggs and fish, but for now, I want to focus on the many delicious plant-based protein foods. The more solid options you know about, the easier it will be to meet that big protein number. Here are 10 of my plant-based faves.

• EDAMAME—1 CUP = 18 g. These lightly boiled or steamed soybeans make a great snack, appetizer, or addition to salads. Whole soy is a complete protein, which means it provides all the amino acids your body needs but can’t produce on its own.

• TEMPEH—3 oz SERVING = 15-16 g. Made from fermented and pressed soybeans, tempeh is high in protein, prebiotics, and other nutrients. Tempeh’s firm and chewy texture makes it a great addition to salads and sandwiches. Or crumble it to substitute for ground meat.

• LENTILS—½ CUP = 12 g. Choose from brown, green, or red; cooked, they make a nice substitute for meat in soups, curries, tacos, or salads.

• BEANS—½ CUP = 6-9 g. Any bean variety (except green) packs a nice hit of protein AND 6 to 8 g of fiber. Beans may also help lower cholesterol and promote healthy gut bacteria.

• TOFU—3.5 oz SERVING = 8 g. Made from soybeans, tofu is so versatile that you can use it instead of meat in a recipe or even as a creamy base for desserts. Look for organic varieties with short ingredient lists.

• GREEN PEAS—1 CUP = 8 g. Peas get a bad rap, but they’re a great source of protein. Throw these into soups, stews, grain bowls, and salads.

• NUTS—¼ CUP = 6-9 g. Technically a legume, the peanut contains more protein than any other popular nut with 9 g; almonds and pistachios are close behind with 7 g and 6 g, respectively. Nut butters are also excellent protein sources; because of their high fat content, limit your daily intake to 2 tablespoons.

• SEEDS—1 oz = 7-10 g. Like nuts, seeds are a great source of protein and monounsaturated fats (MUFAs). Sunflower seeds contain 8 g of protein/ounce, and pumpkin seeds have 7 g/ounce. You can also add hemp seeds, which have about 10 g/ounce, to your morning oatmeal. Any seeds can be added to a smoothie.

• GRAINS—¼ TO ½ CUP = 5-6 g. Yes, grains have protein! A half-cup serving of oats, for instance, adds 5 g of protein to your morning meal. A quarter-cup (uncooked) of barley or quinoa also adds 5 to 6 g.

• VEGETABLES—1 CUP = 4-5 g. They’re not giant sources, but if you’re eating a lot of veggies, you’ll get a respectable amount of protein from them. A cup of cooked Brussels sprouts provides 4 g of protein; the same amount of sweet yellow corn contains 5 g. Leafy greens like spinach, watercress, and bok choy have a high protein and fiber content and are low in calories.

• BONUS: A WORD ABOUT MEAT SUBSTITUTES. Faux meat products can make switching to a plant-based diet easier for meat-lovers, but some are more nutritious than others. READ LABELS! Then choose options with minimal ingredients, ample protein, and reasonable amounts of saturated fat and sodium.

And finally—here’s that protein equation again: 

• Divide your body (in pounds) by 2.2. This is your weight in kilograms.

• Then multiply that number by 1.5. This is your target daily protein intake.

COMMUNITY

“Life after menopause is SO worth living!”

My Listening Tour in New York City last week would never have happened without the enthusiastic support of Alloy, a smart, women-owned company that advocates for frank talk and common-sense solutions around women’s health and wellness, especially for those navigating the menopause transition. One of the company’s founders, Monica Molenaar, inspired me with her own personal story. I asked her to share it with you here.

Turning 50 last March marked a turning point for me. I chose to embrace it, and all that comes with this transformative phase of life. Since I may have as many years ahead of me as behind, I’m doing everything now to ensure that I thrive in this next chapter of life.  

I went into surgical menopause at age 40, and menopausal hormone treatment (MHT) has helped me feel like myself for the last 10 years. But it took five years, many doctors, and actually founding Alloy before I fully understood the ins and outs of treating menopause. 

Supplementing with some estrogen is essential to my overall long-term healthcare and also my skincare. I discovered the remarkable benefits of estrogen for skin three years ago, when I decided to see what would happen if I applied vaginal estrogen cream to my face! Everyone thought I had lost my mind. The results were not only incredible but so was the reaction I received from others noticing my radiant skin. 

How lucky to be in a position to be able to share this discovery with other women so they could reap the benefits too! Because the texture of vaginal estrogen isn’t ideal for facial skincare, we created a product that combined the benefits of estrogen with the luxurious consistency of a facial moisturizer, which is how our Alloy M4 Estriol Face cream was born. This fragrance-free treatment contains a combination of hydrating ingredients alongside estriol (a form of estrogen), which applies seamlessly and absorbs instantly, with no white sticky residue. Now, thanks to M4, all women can have healthy, radiant skin too. I only wish I had discovered this sooner for myself. Up to 30% of dermal collagen is lost during the first five years of menopause and decreases by an extra 2.1% every year thereafter. 

I never expected that surgical menopause would give my life the purpose that it has. While my journey was difficult and emotional, I am not unique. That’s why I’ve been driven to “fix menopause” for myself and all women to thrive through this stage of life and beyond. Life doesn’t end when you hit menopause. The rest of our lives can be the best of our lives, which is why Alloy provides women with what they need to thrive.

Special offer just for you!

Click here to learn more about Alloy Women’s Health; if you decide to buy, enter the code AJENDA at checkout for $25 off your first purchase!

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She is founder and CEO of AJenda, a company that focuses on helping women enjoy optimal fitness, health, and well-being, and has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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