Your Fitness After 50: Right Now and In the Future

Fitness is so much more than what size you wear or your resting heart rate. It’s not about how fast or far you can go. It’s not a matter of what workout you’re going to do. 

Your fitness after 50 has the ability to decrease your risk of disease, increase your longevity and the number of years you live healthfully (your healthspan). It’s dependent on so much more than whether you go for a walk or lift weights today. This is the big picture. Your fitness after 50 will be influenced not just by exercise but by so many more things. I’m including a comprehensive list here. 

I encourage you to go through this list and see really consider how well you’re doing each. Here’s the Cliff notes list in case you’re in a hurry. You can jump down to read details about the ones that interest you most below.

your after 50 fitness

1. Lift Weights

Your fitness after 50 depends on muscle. Muscle is now recognized as a key factor in bone density- or prevention of osteoporosis, as well as increased metabolism, and necessary for thriving in life rather than simply preventing frailty. 

Increases in muscle through overload improve body composition.

It is no longer about the amount of time spent lifting weights.

The longer your weight lifting session the longer the rest between exercises and it is not about time it is about the intensity of the load.

Bone doesn’t benefit from “more” repetitions of lighter weight – only from heavy weight you can lift few times.

Quality not quantity matters. That is, reaching fatigue, not the number of repetitions nor how long you do it matters. Like we’ve seen results from as little as 6 minutes of high intensity exercise a week (intervals) we have seen muscle-fatigue-inducing strength exercises in minutes reap better results than hour-long classes. 

Strength and endurance benefits is necessary for the ability to do additional work of interval training that you will see offers big benefits. Weight lifting also increases bone density so that additional beneficial activity is safe. Any cardiovascular exercise is good for the circulatory system, but only weight training targets the skeletal system in a way specific to improving bone density.

In studies of weight training, interval training, and combined training weight training increases muscle mass and strength most. 

2. Move More: Exercise Less

Your fitness after 50 has less to do with cardio than you might think. Make cardio about your mitochondria and hormone balancing. Use your DNA.Studies show that men age 70 can reverse aging with mitochondria regeneration comparable to subjects in their 20s. Why is mitochondria important?

Mitochondria are the powerhouses of energy in the body. The aging process – if you do nothing – will negatively affect the production of mitochondria. Small doses of high intensity exercise have proven to support mitochondria function – by as much as double in three or four months in minutes a week. 

You will spend more energy all day by doing 2 training sessions a week than either one or three training sessions. That’s two sessions of strength, two sessions of intervals, and some additional exercise that’s more endurance based or simply a lot of movement daily. 

Samples of Intervals:

Perform 8 seconds on and 12 seconds of recovery 20 times. This is easiest to do on a bike, but it’s a challenge with almost any kind of exercise because it’s a very short amount of time to increase your work capacity to full out. Be sure your well warmed up before you begin. That’s a little over 2 and a half minutes of high intensity exercise. It’s been proven to increase fitness (in women in midlife). 

In the Wingate Test protocol you do 30 seconds of all out exercise and 2 minutes of recovery 4 times for a total of 2 minutes of work. You can run or power walk up hill or an incline, go as hard as possible on an elliptical or bike or do it in a pool. 

You can reduce time needed to exercise by doing these types of interval training sessions for 20 minutes twice a week (in addition to strength training twice a week), in order to have more energy for being active all day. The result is greater overall energy expenditure and reduced obesity and overweight. That’s less exercise and more movement. 

your after 50 fitness

3. Sleep Deep

If all you had to do was sleep more to lose weight would you go to bed sooner? Long sleepers compared to short sleepers lost more weight and more of the weight lost was fat (less muscle loss that is a natural occurrence with weight loss). Perimenopausal women all in the same weight loss program with similar status were subjects. So yes, it applies to you. 

The regeneration of the mind and the body that takes place at night is the glue that holds all your other positive habits together. Pad your sleep time like bookends with habits – a routine – that prepares you for better sleep every night. If you’re not sleeping at night, tell yourself it’s just that you haven’t prioritized it. 

Tell yourself that you haven’t yet found the right habits. Tell yourself that it’s possible to recondition and reset your circadian clock for better sleep. 

Hormones responsible for decreasing stress (cortisol and melatonin) and promoting lean muscle tissue (growth hormone and testosterone) require deep restful sleep. 

Eat carbohydrates later in the day, close the kitchen after dinner, get exposure to sunlight early in the day, and exercise – even 10 minutes daily improves sleep – just not too close to bedtime. 

Your fitness after 50 will be limited or supported by your sleep. 

4. Stress Less

If you have a rich life full of family, work, and activities you love, you’ve got stress. There’s no way around it. So this is no empty “lower your stress” advice. Embrace it! 

The only time you won’t have any, you’re close to dead. Your fitness after 50 is a dance between exercise stress and other stress in your life.

By increasing physical strength with the right exercise you enhance resilience

Increasing the joy factor (laughter, love, relationships, experiences)

Decreasing the toxic exposure (chemical exposure>food, water, air, products)

Physical stress from toxins, lack of sleep, dieting or over exercise, as well as emotional stress all contribute to your stress load. Control what you can. Small daily actions add up. 

What you’re taking out and what you put in both matter. Know that some of us do handle stress better than others naturally, but it’s also possible to adapt so you can handle stress better. If you have a strong “why,” what I call a “cry why,” that makes it all worthwhile, it helps. Make sure there is purpose to your life in ways you need it. Exercise is a big part of increasing your resilience to all kinds of stressors.

Boost removal of toxins stored in your body by gradually adding more fiber. Start with this healthy chia pudding recipe. Use this base or start getting creative with your own ideas. 

Chia Pudding

Ingredients: 

Instructions:

Pour the chia seeds into a bowl. Blend the protein powder and milk until smooth. Stir in the vanilla. Add the liquid ingredients to the chia seeds. Let it sit for at least 15 minutes. Enjoy. This high protein pudding can double as a breakfast or a post-workout snack, depending on your goals and needs. Either way, it’s a craving killer that can satisfy you for hours. Make a couple and take one with you when you travel. Pop it into an insulated bag. Don’t forget the spoon! 

5. Get a Community

Socialize with people doing what you do or want to do, thinking the way you think or want to, you soon change your thinking>actions>habits and life

We know it to be true of cults and in scientific experiments.

Research tells us that resistance to change both internal and external is one of the greatest obstacles we have. When you’re surrounded by peopledoing what you’re doing or what you want to be doing you are more successful. 

If you have kids you know this one well. Remember how important it was that your kid’s friends were good kids? It’s no different for you.

It’s not that you won’t have resistance to change, but when you have more people going the same direction around you that resistance has less chance of stopping you. Your fitness after 50 is a factor of who you surround yourself with. Who do you spend the most time with? 

6. Stop Your Limiting Beliefs

You’ve first got to identify that you have thinking that’s holding you back.  That’s part of joining a community or having a coach. How else would you know? 

Next, you have to want to change. In the past 25 years many women (who were only doing body weight exercise) ask about body weight exercises for bone density and changes in body composition. When I share the science there are about 50% that will respond, I’m going to stick to my body weight exercises, thank you. 

Your fitness after 50 can’t be better than the expectations you have for it. 

If you believe something is true, the biology of that belief, (it’s not just a thought), has the potential to change the expression of your DNA. If there is any tendency for it to happen genetically, your belief will be fertilizing it. Or you can pull a bad weed by believing and acting in a way that won’t allow a genetic predisposition to occur.

I’m sharing the example of the famous hotel maids study in our masterclass to illustrate this. 

7.  Start Amplifying Your Good Habits

The thought that a good habit is good for you (like going for a walk every day) makes it more beneficial. If you remind yourself that by being busy at work even if you have a fairly sedentary job is good for your brain health and lifting weights over your lunch hour three days a week is keeping you fit the affirmation and belief has the potential to enhance your memory and the benefits of strength training sessions. 

If we could test you for 8 weeks with your normal habits, and then test again after 8 weeks of thinking it was true, science has proven that you would experience all the benefits of weight training (strength, endurance, decreased body fat, increased muscle tissue) more significantly during the second eight weeks. 

That famous hotel maids study illustrates this point perfectly, too. (Are you getting invites to join my free monthly masterclass? You can get the juicy stuff I only share via email here.) 

Your fitness after 50, therefore, can improve without more time and energy, so long as you’re already employing good habits. 

your fitness after 50

8. Cook Your Own Food

Almost anything you eat out of convenience (with a few exceptions popping up) is going to have more sodium, sugar, and saturated fat than you would cook at home. Further, even the salad bar is not safe with chemicals added to the greens to preserve them. 

On average eating out increases caloric intake by 200 more calories per meal. If you eat out the average 5.8 times a week, that’s 1160 more calories a week – of more saturated fats, sodium, and sugar. Your fitness after 50 will be enhanced by the right nutrition and sabotaged by poor nutrition. 

In addition to cooking at home, eat slow. Eating fast – the 20-30 minutes per meal Americans spend on average… often rushed, checking email, means you don’t even have the enzymes to digest food, leading to digestion and elimination issues. 

your after 50 fitness

9. Stop Making Excuses 

Nearly every excuse you give for not exercising is a reason to exercise. You have achy joints and muscles… exercise. You are afraid of falling or getting injured… exercise. You never have enough time… exercise. You are too tired… exercise. 

Ask, do I want that to be true?

I’ve been there. Married with kids, jobs, and a dog. Single parent with a house, a yard, two jobs, constant contact to hundreds of clients and students, writing a book, training for an Ironman, at every golf meet. I know about busy. Don’t talk to me about busy. You just decide. 

10. Stop Thinking Its Optional 

If you were sick and needed lifesaving medicine, you wouldn’t dream of not taking it. Exercise prevents nearly every major disease. Why get it in the first place? 

The terms Exercise is Medicine, and Food is Medicine have both become not just mantras and memes but scientific solutions to contemporary problems. 

If you develop a daily regime of movement your fitness after 50 will improve. Your commitment to the exercise gets easier. When adults who exercise regularly don’t get their regular dose, they don’t feel as good, sleep as well, think as clearly or handle stress as well. 

You can become one of those people.

your fitness after 50

11. Stop Doing More of What Doesn’t Work

When you’re not getting results from your current exercise program, there is no logic whatsoever in doing MORE of it. Increasing frequency and or duration of exercise is often the first default. Women assume that it’s their fault and they need to exercise more. But more exercise that isn’t already making you feel good… is certainly not going to make you feel great. 

If you’re not seeing and feeling better from the exercise you do now, don’t increase the frequency of it expecting to see better results.

Improving your fitness after 50 isn’t about doing “more” if it’s going in the wrong direction. Check in with your exercise prescription now and be sure it is in alignment with your needs and not based on some arbitrary governmental recommendation or you 20 years ago. 

If you’re exercising all the time, you may need to stop!  Doing less can be smarter. Figure out some other way to pacify or calm yourself. 

12. Eat Protein On a Per Meal Basis 

It is no longer a grams per kilogram body weight, or a total at the end of the day, or worse a percent of your total diet. It’s a much more user-friendly meal-based number of grams of protein. 

Early and continued research by Rasmussen and Jones and now an expanding number of protein experts both from exercise science and nutrition are coming together on this. 

Much of this research compared younger and older adults to each other. Older adults actually needed more, not less, due to decreased muscle protein synthesis. Your fitness after 50 is dependent on muscle. No matter what else you want to do or measure of fitness you want to improve you’ve got to have protein, the building block of muscle in order to enjoy optimal fitness. 

your fitness after 50

13. Identify Your Personal Food Blueprint

Your stress level, prior eating history, exercise, exposure to foods that cause inflammation all influence your personal ability to breakdown food and digest it optimally. 

While it’s true few individuals have Celiac disease, many functional doctors who work with women in midlife recommend omitting dairy and gluten because they find that 90% of their female patients feel better when they do. 

You can test for yourself on several levels. Your body never lies. So removing and reintroduction is a step I recommend every woman do. Lab testing can confirm or reveal additional information. DNA testing can show what may be true of you and encourage greater commitment to solutions. Testing: 

Use“Genes” for DNA testing 20% off (ends Dec. 20)

“28for10” for the 28-Day Kickstart January 

“Flipping50” for $20 off your Micronutrient testing at yourlabwork.com/flipping-50

14. Identify Your Personal Fitness Plan

The After 50 Fitness Formula for Women is about optimal hormone balance. A 2 x 2 program following a foundation of hormone reset optimally improves fitness and negates the negative effects of stress that can occur from exercise. 

From your DNA, and your personal preference or dread, you can determine the best way to spend your exercise time to get optimal results. Your fitness after 50 journey should be fun, uplifting, and exciting. If you haven’t found those activities or motivators keep looking! 

15. Rest During the Day to Sleep Better at Night 

What’s referred to as “wired and tired” can be avoided by avoiding the feast or famine adrenalin rollercoaster most of us are on during the day. 

If you’re constantly in fight-or-flight mode your body can lose the ability to rest-and-relax. Those systems, your sympathetic and parasympathetic system are meant to balance and in contemporary life, unless you override the constant on call and unplug, they fail to work correctly. 

Fight-or-flight will eventually begin to store fat for you to protect you. Rest-and-relax won’t work at night if you’ve not balanced that on and off switch during the day. 

It works occasionally: it was meant to, but unfortunately, we’ve turned life into constant flight-or-flight. 

your fitness after 50

16. Exchange Your Placebos for Real Energy  

Reaching for sugar and caffeine to wind up and wine to wind down or numb yourself all increase your weight, interfere with your sleep, and accelerate aging. 

Caffeine consumption – if it’s abundant – is actually related to weight gain. It increases insulin resistance and signals your body to crave glucose-containing foods because it reduces blood sugar. 

The simple advice is this. Eat when you’re hungry. Stop when you’re no longer hungry. Sleep when you’re tired. Drink before you’re thirsty. When you’re upset with someone have the difficult conversation. 

If you’re not doing that, start. If you’ve ignored the urge to go to the bathroom, the need to drink more water, the need for sleep you’ll need to retrain your brain to pay attention. 

One more energy placebo is adrenalin. You know you’re operating on adrenalin if you’re always waiting ‘til the last minute, or adding something to your to-do list, you’ve always got a dozen projects and your pushing to get something done. You’re always running late, or close to it. You might complain about it, but you actually don’t know how to exist with sustained stable energy. 

Unlearning your old habits and replacing them with new ones can reverse aging, increase energy and you can start feeling it in days or weeks. 

Have you got a story to tell about your fitness after 50 journey? I love to hear from you. Our community is inspired to hear real stories of people defying old limiting beliefs! 

Resources: 

https://doi.org/10.1155/2017/2012798

https://www.ncbi.nlm.nih.gov/pubmed/28373411
 
https://www.ers.usda.gov/topics/food-choices-health/food-consumption-demand/food-away-from-home.aspx

Hot, Not Bothered: 99 Daily Flips for Slimmer, Trimmer, Fitter Faster So That You Can Master Metabolism Before, During, and (Long) After Menopause 

You Still Got It, Girl! The After 50 Fitness Formula for Women

What if your biggest obstacle was something you can’t see?

Do you have a hard time getting or staying motivated around fitness and health habits?

You would defend that yes, you want to be fit, you want to be active and eat well and know you would feel better … but you seem to start and stop. 

You want to be someone who gets up in the morning or goes for a walk every afternoon, who orders healthfully at restaurants even when others don’t. But you can’t quite get there.

What if something you never suspected could be your biggest obstacle to weight loss, optimal energy, or ultimately your best life?

Today’s episode visits a recurring theme of emotions that could be tied to your self-sabotage and be a form of self-protection. 

Dr. Debi Silber, founder of The PBTInstitute, is a Transformational Psychologist and a health, mindset, and personal development expert. She’s an award-winning speaker, coach and author of the Amazon #1 Bestselling book: The Unshakable Woman: 4 Steps to Rebuilding Your Body, Mind and Life After a Life CrisisThe Unshakable Woman-The Workbook (the companion guide to the book) as well as 2 books recommended by Brian Tracy, Marshall Goldsmith and Jack Canfield. 

Based on her findings, along with 27 years of health, mindset and lifestyle coaching, she’s created a proven approach to help women heal (physically, mentally and emotionally) from a life crisis, specializing in betrayal.

I share some of Debi’s words: 

When we trust someone, we believe we can be vulnerable, we’re loved, protected, valued and safe. We believe that the other person has the same values, beliefs and level of integrity that we have. We believe that they’re honoring the same agreement, sharing the same priorities, and living by the same rules. We believe those we’ve given our trust to would never do anything to violate that sacred contract… until they do. This is the powerful and painful process of betrayal.

Questions I asked Debi in this episode:

Take the quiz: 

PBTinstitute.com/quiz 

Connect: 

Facebook: https://www.facebook.com/InspireEmpowerTransform

Twitter: @debisilber

YouTube: https://www.youtube.com/c/DebiSilber

Real Good Ranch Dip, Dressing, or Spread

Ingredients:

Instructions:

Blend. Add more water if you want to thin it out. So good with raw or slightly cooked veggies, over salad greens, or spread on a wrap (I use brown rice tortillas).

How to Get the Fit Girl’s Deep Restful Sleep

Do you struggle to fall asleep or find yourself staring at the ceiling at 2am and 3 and 4…

Do you think you’re sleeping but find your Fit Bit says the times you’re restless times are in double digits?

You are not alone. Since you know that sleep is the key to making your exercise and nutrition efforts pay off or in making you feel like exercising and eating right in the first place you know restful sleep is key to hormone balance.

My guest is going to share some natural restful sleep solutions because she too is spea2king the hormone balancing language I know and love. So pull up a pillow, put on your favorite jammies and let’s get comfy.

Dr. Mariza Snyder is a functional practitioner, the author of six books: the bestselling The Smart Mom’s Guide to Essential Oils and The DASH Diet Cookbook. Dr. Mariza’s newest book focuses on balancing hormones with the power of essential oils, it’s called: The Essential Oils Hormone Solution.

deep restful sleep
For the past ten years, she has lectured at wellness centers, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Fox News Health, MindBodyGreen and many publications. Dr. Mariza is also the host of theEssentially You Podcast, designed to empower women to become the CEO of their health. Check out her website, drmariza.com, for women’s hormone tips, including recipes and remedies.

Deep restful sleep is so important to hormone balance. Essentially, it’s at the foundation of hormone balance. Even a small sleep deprivation can throw hormones off enough to effect food choices, exercise results, fat storage and fat burning. So if you’re robbed of the restful sleep you should be getting on a regular basis, that really should be your first priority. 

Questions we cover in this podcast: 

  1. Can you tell us a bit about your journey and how it led you to your passion in women’s hormone health?
  2. You must see patterns in the women you work with related to stress.  What are some of those patterns and why are essential oils one strategy that helps?
  3. Talk a little about the essential oil “revolution” over the past 5 years or so.  Why do you think essential oils have caught fire for many women’s go-to strategy?
  4. Although essential oils are very popular, many women don’t really know anything about them.  What approach would you suggest for someone who is brand new to essential oils to learn about them from which one to use to safety tips, etc.
  5. What would you say is the number one thing we need to get deep restful sleep?
  6. What are your top 5 essential oils and recipes to ensure we get the restful sleep that we need each night?

Dr Mariza’s bonus gift for listeners:

Top 5 Hormone EO Recipes: https://join.drmariza.com/hormone-balancing-eo-recipes/

Connect with Dr Mariza:

FB: https://www.facebook.com/drmarizasnyder/
Twitter: drmariza
Insta: drmariza
https://www.linkedin.com/in/marizasnyderdc

Ever wonder why you train and you eat right but you’re not seeing that reflection in the mirror you want? This post is about results of my DNA test and how it’s given me – even a 34-year medical fitness expert and strength & conditioning coach– insight into exercise, nutrition, and recovery habits – that have in a very short time boosted my fitness level.

my dna test resultsMy DNA Test Reveal

Get fit faster, in less time. That’s the dream for so many of my clients. Granted you may really enjoy exercise and like training but there’s a better chance that until you turn a corner on feeling better you aren’t quite there yet

Whether you are a woman who wants to reclaim her body or you are one who wants to see what her body is capable of in this second (and make-it-better) half, this is for you!

If you find yourself dealing with a chronic injury or one after the other and stuck in a rut repeating the same kind of exercise and nutrition habits without better results, this is for you too.

Before I dive in, I want to remind you who I am. I do love exercise. I wish I had more time to not have to “bookend” workouts with appointments and obligations. I do though. That’s just the moment I’m in and I choose it, so it’s OK! That said, if you don’t have the time to exercise, maybe don’t love it, this makes me a little more like you. I don’t love a lot of things about exercise right now: the shoving it in when I’ve got too many other things to do; the fact that it seems like a chore instead of a pleasure some times. I know and have for 36 years that I never regret it and always feel better/work better/am me better after. Even then I suppose I’m tied to doing rather than being, which… is an entire other post for another day.

I’ve studied exercise physiology, kinesiology, and hormones, and I’ve listened to myself for 34 years. (exercise & sport psychologists tend to be good at that) And I had a lot of things right. But there is more.

I’ve learned from a simple swab on the inside of my cheeks that either confirmed things I was doing already, informed me of things I should be doing, and suggested things that will make my 2019 the most fit year of my life.

Are you, by the way, interested in having your fittest year too? (Hop down to the bottom of the post!)

And since September when I began applying changes? I’ve lost a few pounds and enhanced my energy level… without much effort. (Oddly, sometimes I find myself thinking, huh… usually I’m tired about now… and I’m just not!)

my dna test results

Can you tell which one of these I share DNA with?

My DNA Test Results Confirmed

>>I “rise & rest early.”

Yes, yes, I do. Always have. I smile in fact when people tell me, “I’ve been up since 5:30 this morning…” or even, “I woke at 4 today…” because I’m like… and?  I’ve always liked getting a head start on the day. On the flip side, I have been known to go to bed before it’s completely dark in summer.

>>My current supplements D3, Omega 3, Probiotics, C, and multivitamin of choice are right on target. They’re related to metabolism and stress so it makes sense for women in midlife to be aware of possible deficiencies.

>>I need a little more D (it comes up in several areas of my DNA results) so my habit of taking 3000 IU daily I’m actually bumping up during winter months. Though there’s ample sunshine here, I tend not to get out nearly as much in the winter so I’ll be missing D from sunshine.

>>I am predisposed to gluten sensitivity. This has helped me feel committed not crazy. Know what I mean? You have the suspicion you feel so much better without it but no confirmation on that …and its harder to follow through. Now it’s easy. I thought this for a long time and it will inevitably creep in because I don’t have Celiac I don’t have to be so careful, but I know now to ask and be more careful.

>>Carbs of choice for me (as for all women flipping 50) are important. For me there’s higher risk of obesity due to insulin response. Supplementing with Conjugated ALA supports insulin so I can keep an eye on a few things. If for example I had belly fat not budging in spite of quality sleep and exercise for instance, I would consider supplementing.

>The best way to enhance my fitness level is … endurance activity. So in spite of interval training benefits and anaerobic (weights) training, which science tells us balance hormones optimally (by negating negative effects of cortisol while working magic), I personally want to slide that to a smaller percentage of my exercise time. Longer bikes, hikes, runs and swims will do my body a fitter faster good. For someone who did a single sprint triathlon, two Olympic-distance tris, and then moved right on to Ironman distance and never looked back? This is no surprise.

>My sleep habits are right on target! Excusing myself early from parties is smart! I have a higher sensitivity to blue light. Since I am predisposed to a shorter sleep length and deep sleep (which was one big surprise my DNA results delivered: this confirms my habits make this no problem at all: win!) The blue light glasses I got my son for Christmas should likely be on my own list. Done.

my dna test resultsMy DNA Test Results Informed

>>Even though I deal with stress like a “warrior” and endurance exercise is my jam, I am predisposed to oxidative stress and more prone to ligament and tendon injury. What’s that tell me? Fit the yoga in girl. Keep up with strength training. Warm up and cool down like a boss. Doing hills? (hello, I live in the mountains) longer warm up and occasionally a drive to a flat is not silly, it’s smart. I also want to increase antioxidants in my life. Keep taking that vitamin C and collagen.

>>A high fat diet is not my best friend. For me there is an increased association of saturated fat and obesity. Along that thread high protein and more carbs (resistant starches and plant-based nutrition) will fill my energy needs. I’ve never had a problem with a higher carbohydrate diet as long as protein was also higher. The place where this resolves the most confusion is during longer training. I do better with a higher protein and carb combination than I do one too high in fat. Though I’ve experimented with shifting my ability to use fat at higher levels of intensity, my body’s preference is carb. A hike? Fats are fine. A long run or bike ride? I’m going to need carbs.

>>I have a predisposition for choline deficiency. Interestingly this is tied to liver enzyme levels.Last year mine were off for reasons we never really detected given my lifestyle doesn’t suggest anything that would contribute. Supplementing with choline however wasn’t suggested. I did stop drinking tap water which could have heavy metals in it, and used infrared sauna regularly (gladly!) I will keep tabs on my choline and liver enzymes and have this information to use if needed.

>>I’m more subject to oxidative stress. Taking conjugated Linoleic Acid (CLA) can benefit me in a few ways. Reducing oxidative stress I can decrease risk of injury. CLA also supports a decrease in body fat.

>My higher homocysteine levels revealed in my recent lab tests are genetic. I have less frustration now over why I would have these levels given my healthy habits. So I’m adding probiotics, folate, and Betaine HCL to my regime consistently to see if a focused effort for three months will reduce homocysteine (an inflammation marker).

my dna resultsMy DNA Test Results Suggested

>>A twice annually micronutrients test will be helpful to determine my levels in order to adjust my micronutrients. Since I already order a full panel of tests annually and this is such a simple daily habit to enhance lifetime health, I’m in. I’ll test again at the beginning of the year, adjust if needed, and retest in the summer.

>>I want to check my B vitamins, D levels, Omega fat ratios, and magnesium levels specifically.

The goal is to take supplements I need and eliminate those you don’t. It’s not a one and done kind of thing however, your body’s needs changes with activity, stress, rest in this integrated thing called life. Your body simply can’t have a thriving metabolism or balanced hormones if you’re not getting or absorbing micronutrients.

It’s two months since getting my results and implementing changes (or simply following through better with existing habits). I’ve lost a few pounds without really trying and my fitness level has improved, not measured from testing but in energy. So much energy.

I’m not done though. Beginning January 1, 2019 will be my fittest year. I’m committing to it and to myself. I want to see what difference a year of focused training makes at 54-55 on speed, VO2, body fat, lean muscle, and cholesterol, heart rate and of course, hormone levels.

I’ll assess my fitness, health, and wellness throughout the year, including hormones, micronutrients, VO2, body composition, and health markers so I can adjust as needed. I’ll be posting about it in so many ways, beginning January 1.

Want to join me and create your fittest year ever with me as your coach? Here’s how to get started.

Watch this.(all the way to the end!)

Or skip to the order form.

Register for I’m all in or (12) monthly installments.(contact me for no-interest 12 pay)

P.S.I hear your resistance because I’ve got it too. If you’re thinking this just sounds like a long list of supplements I have to take, it does. I think it’s fair to ask why we don’t question the increased toxic exposure we have, the increased pace of life, and decreased time to relax and yet still think we don’t need a little help from the positive side.

The elephant in the room… no one ever said to me, “I love taking supplements.” But I’ve heard hundreds of thousands of women say, “I like feeling good,” or “I want to feel good.” Testing helps you see what’s true right now about why you don’t feel as good as you could. Whether it’s a complete panel, micronutrients, food sensitivity, or it’s DNA or all of them, when you know better you do better.

Are you flipping this second half with me? I’d love to hear which tools (DNA testing, full lab panels,  micronutrient testing, food sensitivity testing you’re using to stop guessing and get great results!)

Ready to Test? This Month it’s a great gift for yourself or someone else! Choose from GOLD, PLATINUM, or ELITE. Click here or the image to learn more about each. use code: genes for 20% off right now!! Includes a personalized results form and full session with me to go over recommendations. Limited time offer!

Debating “Real Food” vs. Smoothies?

Compared to other nutritious choices green smoothies give you some of the best value for nutrient dense calories and for cost.

The cost of a green smoothie is about $4 for 16-32 ounces.

Plus you get fiber, fat, protein AND several servings of vegetables and fruit in one convenient and quick meal. To make it just a little bit easier to save, use this 10% off coupon right now. It’s GOODFOOD10 (You can save 15% every day on your order of 6 or more at a time: round up your girlfriends!)

A plateful of cooked veggies plus protein, plus healthy fat OR a salad could cost you 2 or 3 times that and take 4 times the two minutes a smoothie takes to make (including clean up). Even then it may not have the same nutrient-density you can pack into a smoothie.

You can choose from dozens of ways to boost the nutrient-density of your smoothies with ideas right here. You can even support your hormone balance further by adding some adaptogens (hormone-balancing ingredients that work when you need them) listed here.

The secret to loving the body you live in now and having longevity later is eating moderate amounts of the highest nutrient dense foods. In other words, make every bite, or sip or spoonful, count.

smoothies

Recover Better With A Smoothie

I’ve had a smoothie following tough workouts or runs since I was 31, that’s 23 years and counting. For almost that long it’s been my go-to breakfast or even lunch if I’m on a tight schedule. That all was long before I knew I some day wouldn’t synthesize protein as well and would want every boost possible. But then I fell in love with the way I felt and the rest was history.

I’ve used a lot of commercial protein powders – before I realized the chemicals and sweeteners lurking in some of those I used for too long. Then there was the discovery that estrogen dominance was much more likely using soy powders (and other soy products). I ditched those years ago.

I swore I’d never… famous last words… carry protein supplements. Frankly, dealing with products and inventory, depending on suppliers and delivery trucks is not a party. But it’s the only way I feel comfortable recommending something that is void of toxins and increases your results. Muscle IS the organ of longevity. Micronutrients have to be present in adequate amounts to produce hormones. Without hormones exercise and nutrition can’t work.

To combat muscle loss that will otherwise happen with age you’ve got to LIFT right, REST right, and eat adequate protein along with a veggie-rich diet at each of three meals. If you struggle to gain lean muscle, you’re already frail, or you’ve got evidence of collagen losses (crepe skin) you will benefit from a protein powder that’s also rich in collagen.

smoothies

There is no shortcut to keeping or rebuilding muscle you’ve lost. It’s not personal opinion. It’s science, and it’s proven in the 34 years I’ve trained older adults. If you’re muscle and fat percentages are not as good (or better) as they were when you were 30, the first place I look is your nutrition. The second is your exercise, and third your recovery.

Green Recovery Smoothie

Ingredients:

Blend. (save $20 and shipping)

Where to Start?

First time with protein shakes and smoothies? My bestseller is vanilla Plant Power. Vanilla is just versatile! If you’re feeling like a tropical mango smoothie is your jam it works, and if you want to add cacao for a chocolate treat, you can do that too. It’s no surprise though that Chocolate Paleo Power is my next bestseller. Add a dollup of nut butter and half a frozen banana and you’ve got yourself a chunky monkey craving killer. [recipes here]

Perfect Craving Killer

Did you know that protein + fiber kills cravings? Yep. It’s proven in study after study. Women with higher fiber intake tend to have less fat too. Fiber sweeps toxins from your body where they otherwise get stored in fat, making fat harder to lose. That’s your body protecting you from allowing toxins to circulate in your body. Adding chia seeds, ground flax, or Fiber Boost to smoothies is an easy way to bump your fiber intake starting in the morning.

Where’s the Texture?

Can’t imagine being satisfied with a liquid meal? (Have you seen my smoothie bowl? It’s pretty rich, thick and creamy!) I can’t imagine not having smoothies! But still, this is valid concern for some of my Flipping 50 students. The answer is, have your solid meal and a side shake to get that protein and fiber level up. A plateful of veggies and eggs plus a shake or a bowl of oats with protein stirred in is a stick-to-your ribs-not-your-hips way to feel good ‘til lunch.

Join us for a happier New Year!

Want to kick your year off with healthy smoothie recipes and real food made in realistic time for busy women? Join the kickstart! It’s on sale for the New Year for a limited time only. Only for January 2019 and it ends soon.


smoothies

Contact Debra

I'm not around right now. But you can send me an email and we'll get back to you ASAP!

0

Start typing and press Enter to search