Lea Wetzell Integrative Health-Integrative and Functional Nutrition - Path to Wellness!

Today, we have the privilege of speaking with Lea Wetzell, MS, LN, CNS, a dedicated and experienced licensed nutritionist with over 15 years of clinical expertise. Specializing in supporting women through the transitions of perimenopause to postmenopause, Lea's work centers around managing key health challenges such as insulin resistance, pre-diabetes, and type 2 diabetes. What sets Lea apart is her holistic approach to wellness, focusing on personalized nutrition and integrative, functional strategies that help her patients achieve optimal blood sugar levels, sustainable weight loss, increased energy, and overall better health. Her unique approach has transformed the lives of countless women, guiding them toward not only managing chronic conditions but thriving in their health journeys. Join Delivery Rank as we dive into this insightful conversation with Lea on how women can navigate the challenges of hormonal changes and metabolic health with confidence and success.

What inspired you to specialize in integrative nutrition, particularly for menopausal women dealing with insulin resistance and Type 2 diabetes?

My journey into integrative nutrition began as a personal one. Over twenty years ago, I struggled with my own chronic health challenges—unexplained weight gain, fatigue, and metabolic imbalances that traditional medicine couldn’t fully address. Frustrated by a lack of solutions, I turned to nutrition and was able to heal my body, lose 50 pounds, and regain my health. This transformation ignited my passion for understanding how food, lifestyle, and metabolic function are interconnected.

As I advanced in my 15+ year career, I noticed a recurring pattern among my patients—women in midlife facing unexplained weight gain, energy crashes, and worsening blood sugar control. Many of them were told that these changes were just a “normal” part of aging, but I knew there was more to the story. Menopause is a critical transition where declining estrogen can significantly impact insulin sensitivity, increasing the risk of Type 2 diabetes and metabolic dysfunction. Yet, most conventional approaches failed to address this intersection of hormones, metabolism, and nutrition.

I chose to specialize in integrative nutrition for menopausal women because I saw an overwhelming need for a more personalized, root-cause approach. The standard advice—"eat less, move more"—wasn’t working. These women needed targeted strategies that accounted for shifting hormones, inflammation, and metabolic resilience. Through my clinical work , I developed a framework that helps women stabilize blood sugar, reduce insulin resistance, and support long-term health without deprivation or extreme dieting.

My approach focuses on healing the body from within by optimizing blood sugar levels, gut health, reducing inflammation, and improving metabolic function. It’s about empowering women with science-backed nutrition and lifestyle changes so they can take charge of their health and age with strength and confidence. Seeing my patients break free from constant cravings, improve their energy, and prevent chronic disease is what really excites me about my work.

Many women struggle with weight gain and blood sugar imbalances during menopause. What are some common misconceptions about managing these challenges?

One of the biggest misconceptions about weight gain and blood sugar imbalances during menopause is that they are just a normal part of aging and that women have little control over these changes. While hormonal shifts do make metabolism more challenging, they don’t make weight gain inevitable. The key is understanding how to work with your changing body, rather than against it.

Another common myth is the idea that eating less and exercising more is the solution. Many women resort to extreme calorie restriction and excessive cardio, which can actually backfire by increasing stress hormones like cortisol. This can worsen insulin resistance and make fat loss even harder, especially around midsection. Instead of drastic dieting, a balanced macronutrient approach—including protein for muscle maintenance, healthy fats for hormone production, and the right kind of carbohydrates for blood sugar stability—is far more effective.

There’s also a misunderstanding that all carbs should be avoided. While reducing processed carbs and added sugars is essential, completely eliminating carbohydrates can stress the body and disrupt metabolic flexibility. The goal isn’t zero carbs, but rather the right carbs in the right amounts—such as fiber-rich vegetables, berries, and resistant starches that support gut and metabolic health.

Lastly, many women believe exercise is just about burning calories. In reality, the most beneficial exercise during menopause isn’t endless cardio—it’s strength training. Building muscle improves insulin sensitivity, supports bone health, and helps maintain a strong metabolism as estrogen declines. Combining strength training with walking and stress-reducing activities like breathwork creates a much more sustainable and effective approach.

By shifting the focus from restriction to nourishing the body properly, managing stress, and building muscle, women can successfully navigate menopause without feeling deprived or exhausted.

Your Better With Age program focuses on reversing insulin resistance. What are some key lifestyle and nutrition changes that have the most impact?

Reversing insulin resistance requires a multi-faceted approach that addresses both nutrition and lifestyle habits. In my Better With Age program, I focus on science-backed strategies that work with the body’s natural systems to restore insulin sensitivity and improve metabolic health.

1. Prioritizing  Balanced Macronutrients

Many women under-eat protein, which is essential for muscle maintenance, metabolic health, and satiety. I recommend at least 25-30 grams of protein per meal, combined with healthy fats and fiber-rich carbohydrates to prevent blood sugar spikes. This balanced approach helps stabilize energy levels, reduce cravings, and support overall metabolic function.

2. Timing Meals for Blood Sugar Control

Meal timing plays a crucial role in reversing insulin resistance. Instead of constant snacking, I encourage strategic meal spacing (3-4 hours between meals) and an overnight fasting window of 12-14 hours. This allows insulin levels to drop naturally and promotes better metabolic flexibility.

3. Strength Training Over Cardio-Only Workouts

Building muscle is one of the most effective ways to improve insulin sensitivity. Unlike excessive cardio, which can elevate stress hormones, strength training helps the body store glucose more effectively in muscles, reducing insulin resistance. Even just two to three strength sessions per week can make a significant impact over time.

4. Managing Stress and Optimizing Sleep

Chronic stress and poor sleep are often overlooked factors in insulin resistance. Elevated cortisol levels can drive blood sugar imbalances and increased fat storage, especially around the midsection. I teach my patients to incorporate stress-reducing activities like breathwork, spending time in nature, and proper sleep hygiene, aiming for at least 7-8 hours of quality sleep per night.

5. Gut Health and Inflammation Reduction

A healthy gut plays a key role in insulin sensitivity. Inflammation from poor gut health can make insulin resistance worse, so I focus on adding fermented foods, fiber, and gut-supporting nutrients while reducing processed foods that disrupt the microbiome.

By combining strategic nutrition, strength training, stress management, and gut health optimization, my Better With Age program helps women not only reverse insulin resistance but also build a foundation for long-term vitality and health.

How does functional nutrition differ from conventional dietary advice when it comes to managing prediabetes and Type 2 diabetes?

Functional and integrative nutrition takes a root-cause approach to managing prediabetes and Type 2 diabetes, whereas conventional dietary advice often focuses solely on symptom control. Instead of just looking at blood sugar numbers and prescribing medication or generic dietary guidelines, functional and integrative nutrition seeks to understand why insulin resistance is happening in the first place and addresses those underlying imbalances.

One of the biggest differences is the approach to carbohydrates. Conventional advice often promotes a one-size-fits-all "eat fewer calories and choose whole grains" model, but this doesn’t always work for those with insulin resistance. Functional and integrative nutrition personalizes carbohydrate intake based on an individual’s metabolic response, focusing on fiber-rich, low-glycemic carbs like non-starchy vegetables, berries, and nourishing root vegetables instead of simply reducing portions of grains.

Another key distinction is the emphasis on protein and healthy fats. Traditional advice still leans on outdated low-fat recommendations, which can leave people feeling hungry and cause more blood sugar fluctuations. Functional nutrition prioritizes adequate protein intake (at least 25-30g per meal) to support muscle health, metabolic function, and satiety, along with healthy fats from sources like avocados, nuts, and olive oil to stabilize blood sugar and reduce inflammation.

Functional and integrative nutrition also recognizes that blood sugar regulation isn’t just about food. Conventional approaches often overlook factors like chronic stress, poor sleep, gut imbalances, and inflammation, all of which can worsen insulin resistance. A functional approach integrates stress management, strength training, meal timing strategies, and gut health optimization to improve insulin sensitivity in a sustainable way.

Ultimately, functional and integrative nutrition empowers individuals to reverse insulin resistance rather than just manage it. By focusing on personalized nutrition, lifestyle strategies, and long-term metabolic health, it offers a more effective and sustainable path for preventing and managing Type 2 diabetes.

What role does stress and sleep play in insulin resistance, and how do you help women address these factors in your program?

Stress and sleep are critical yet often overlooked factors in insulin resistance. Many women focus on diet and exercise while underestimating how chronic stress and poor sleep can disrupt blood sugar regulation and make weight loss more difficult.

The Impact of Stress on Insulin Resistance

When we experience stress—whether from work, family responsibilities, or even excessive dieting—our bodies release cortisol, a hormone that triggers the release of glucose into the bloodstream for quick energy. While this is beneficial in short bursts, chronic stress keeps blood sugar levels elevated, forcing the pancreas to release more insulin. Over time, this leads to insulin resistance and increased fat storage, especially around the midsection.

The Link Between Sleep and Blood Sugar Regulation

Poor sleep disrupts the hormones that regulate hunger, satiety, and insulin sensitivity. Research shows that even one night of sleep deprivation can cause temporary insulin resistance. Chronic sleep issues lead to higher levels of ghrelin (the hunger hormone) and lower levels of leptin (the satiety hormone), making it harder to control cravings and maintain balanced blood sugar levels.

How I Help Women Address Stress and Sleep in Better With Age

In my Better With Age program, I take a comprehensive approach to managing stress and improving sleep quality:

Stress Reduction Techniques – I teach simple, science-backed strategies such as breathwork and time in nature to lower cortisol levels and improve blood sugar regulation.

Sleep Hygiene Practices – I guide women on establishing a consistent sleep schedule, reducing blue light exposure before bed, and optimizing their sleep environment to support deep, restorative sleep.

Balanced Meal Timing – We focus on not eating too close to bedtime to prevent blood sugar spikes that disrupt sleep quality.

Exercise Strategies – Instead of excessive cardio, which can elevate cortisol, I emphasize strength training and walking to support metabolic health while reducing stress.

By addressing both stress and sleep alongside nutrition and movement, my program helps women create sustainable lifestyle habits that reverse insulin resistance and support long-term health.

To read more about Lea Wetzell, please visit https://www.leawetzell.com/