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Dr. Ian Smith wants women to know that navigating menopause is about more than simply dealing with hot flashes. The bestselling author recently joined the Rickey Smiley Morning Show to discuss his new book, The New Menopause Kitchen, and separate fact from fiction when it comes to food, weight loss and viral health trends.
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Smith said the book was inspired by women in his previous health programs who noticed changes in their weight, bloating, sleep and hot flashes after following his nutrition plans. They eventually asked him to create a program specifically addressing food and exercise during perimenopause and menopause.
One major focus is protein. Smith explained that women can experience muscle loss during menopause, which can affect metabolism. He recommends protein from sources including chicken, fish, yogurt, chickpeas, lentils, beans and other legumes.
But he warned that even foods considered healthy can work against someone’s goals. Yogurt was one example. Smith said women should look for yogurt containing at least 12 grams of protein and no more than 7 grams of sugar.
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The book also addresses inflammation, which Smith referred to as “inflammaging,” and identifies foods to increase and others to avoid.
The conversation eventually turned to GLP-1 medications such as Zepbound and Wegovy. Smith said the medications can be helpful for the right person but emphasized that they are not appropriate for everyone and should be monitored. He also stressed that people taking GLP-1 medications still need to make changes to their eating and exercise habits.
Smith also tackled several popular internet health hacks. He said 10,000 steps is not the only way to lose weight and suggested 12,000 steps for many people. He also encouraged people to gradually increase their fiber intake rather than suddenly consuming large amounts.
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When asked about cortisol, Smith said the stress hormone can contribute to increased abdominal fat when levels are too high.
Some viral trends received less enthusiasm. Smith called claims surrounding apple cider vinegar before meals “complete hype,” saying he was not aware of randomized, double-blind, placebo-controlled studies supporting all of the benefits promoted online.
He was more supportive of lemon water, although he cautioned against overstating its detoxifying effects. Smith said its potential advantage may be helping suppress appetite and reduce calorie intake.
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The conversation became more entertaining when the hosts asked about vibration plates and castor oil in the belly button. Smith questioned the usefulness of vibration plates and challenged the hosts to exercise with him instead. He pointed to wall sits and said the book includes QR codes demonstrating exercises.
Smith’s message throughout the interview was simple: social media can offer plenty of health advice, but not every viral trend is backed by evidence. The New Menopause Kitchen is available through major retailers, and Smith also invited listeners to join the book’s Facebook group for free resources and expert discussions.
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