Really, I can choose one from all the infrared sauna benefits I’ve gained in the 15 months I’ve enjoyed my solo sauna. But I got one for sure I hadn’t even counted on.
For me, infrared sauna was a health investment, but it was mostly for relaxing and recovery. I loved the idea of natural detox and increased metabolism. But it wasn’t until I was exposed to months of mold in the house I rented that I realized how fortunate I was to already have it right there in my home.
I invited my friend Alicia Botryruis from Sunlighten to share some news during Sunlighten’s anniversary. I saw her recently at a conference and they’ve got a new toy! It makes it easy to enjoy infrared sauna benefits on a budget of any size! So I wanted you to hear about it!
Alicia has been a health and wellness advocate for over 25 years. She is passionate about sharing the full-spectrum of a vibrant lifestyle, which empowers people to live a healthier, happier and more colorful life. Alicia believes wellness is equal parts nurture, perseverance and listening to your intuition.
Her success is attributed to her belief in servant leadership, copious amounts of artisanal dark chocolate and very high heels.
I have personally noticed these infrared sauna benefits (in addition to mold detox!):
Social with Sunlighten:
Instagram & Facebook @sunlightensaunas
Twitter – @sunlighten
Please leave a rating in iTunes! It really helps!
Fall fitness is in full swing and I gathered a few of the events that have been popular among our community members here. If you’re seeking a little mojo or want to learn more about how to feel your best.
This free, online 50 Ways to Women’s Wellness Summit taking place September 9-15, 2019 — created for women, by over 50 women to help YOU cope with the exhausting pressure of being a super woman expected to do everything perfectly, all the time.
One of the women on the summit is my friend JJ Virgin. If you haven’t tried gluten-free yet to see if it helps reduce belly bloat. She’s got a book to make it easy.
Get JJ Virgin’s gluten-free cookbook
Gluten is a protein found in wheat, rye, and other grains that can wreak havoc with your immune system and gut health. While only about 1 in 133 people have a complete inability to digest gluten (also called “celiac disease”), many others suffer from gluten sensitivity.
Symptoms of gluten sensitivity can include headaches, joint pain, brain fog, digestive issues, anxiety and depression. They can occur hours or even days after you eat gluten. And a gluten- free diet has been proven to reduce inflammation and insulin resistance (an early warning sign for type 2 diabetes).
Eating gluten-free isn’t just a diet fad. Hard science proves that eliminating gluten from your diet can improve issues ranging from ADHD to autoimmune disease to leaky gut; help you lose that stubborn weight; and stop symptoms like headaches, gas and bloating, digestive problems, skin trouble, mood swings, joint pain and more.
In this delicious guide, get the supporting facts to go gluten-free, plus recipes to help give up gluten without giving up your favorite foods.
Try being gluten-free for just 3 weeks, and see results that inspire you to make the change for life!
When you grab this gift, you’ll also save a seat for the free, online 50 Ways to Women’s Wellness Summit taking place September 9-15, 2019 — created for women, by over 50 women to help YOU cope with the exhausting pressure of being a super woman expected to do everything perfectly, all the time!
After hearing what these experts have to teach you about fixing what’s broken in your body so that unwanted pounds can literally melt away, you’ll be shocked that no one is talking about this!
All you have to do is register now for free to get the secret sauce of from these experts who can help you get real results even if you think you’ve tried everything!
The best part of all about this online summit event is that it’s free – but only for a VERY short while!
Be sure to register here while the Ultimate Science of Slimming Summit is still free.
During the ANNIVERSARY special (ends Labor Day weekend) but hurry… these bonuses:
Join by Labor Day weekend to get all the goodies (in addition to the course, the Bone Health mini course, AND the Adrenal Fatigue audio master class already included!)
These extras opened August 20th… join now and get started to get them all…! The daily tips 20th-Sept 15thwill help you get a strong start by working on your beliefs about exercise, hormones, and menopause. Will I see you there today?
***Bonuses will be available for a limited amount of timeand not a part of the course long term. So you’ll have longer to watch them when you get in right away before they disappear September 15. You can only get in if you start by LABOR DAY! This fall fitness can get kicked off right understanding natural hormone balance better.
Menopause. The word conjures up lots of feelings, doesn’t it? As women go through it, we often experience physical, mental, emotional, and even spiritual changes. And it’s not always pretty!
If you’re navigating it now, you may know exactly what I mean when I say you likely just don’t feel like yourself.
What if we were to change the conversation around this transformation? What if we considered it an opportunity to create exceptional health, develop more meaningful relationships, and reconnect with ourselves?
That’s exactly what my colleague, ReNee Greenberg, is on a mission to do. A practitioner in Chinese and functional medicine and a specialist in women’s hormone health, she’s bringing together more than 20 experts, including me, to share our advice about how to step into your power and embrace this time as YOUR time.
Join this complimentary interview series, More Than Menopause: How Women Are Creating Exceptional Health & Vibrant Relationships Through Menopause and Beyond!
When you go to the link above and sign up to join us for this series of powerful conversations, you’ll discover expert advice on how to heal and balance your body, naturally, and how to reconnect with yourself and your significant other for deeper, more meaningful relationships. You’ll get inspired to get healthy, rediscover your authentic self, and step into your second half empowered and with purpose!
You’ll walk away from this series with the sense that, when you change the conversation and your beliefs around menopause, you can truly enjoy this chapter of your life!
It’s pretty exciting, isn’t it?
Just register here
If you feel like you’ve tried everything to get back to feeling like YOU, and nothing has worked, join us for this interview series, More Than Menopause: How Women Are Creating Exceptional Health & Vibrant Relationships Through Menopause and Beyond! because we’re sharing what really works to reclaim your life and LOVE it.! Register here– it’s already started but you can join us now!
What’s the role of exercise in hormone balance, exactly? We know these facts. Exercise influences hormones. Hormones influence exercise. You, already know this. I’ve said it before here at Flipping 50. But you already know because there are days you don’t feel like exercising, or you feel like the mirror isn’t reflecting the consistent hard work you’ve done.
And it feels relative to hormone changes. Whether you knew you were in perimenopause or not– that period of time lasting up to 10 years for some women, you realize that other things were changing too.
Your skin seemed to be thinning, maybe showing more signs of wrinkles or more cellulite than you had before. You may deal with both breakouts and fine lines during this time. You notice more hair loss in the shower.
So is the answer hormone replacement? What if you are and you’re still not feeling 100%? It doesn’t do all the heavy lifting, or shouldn’t. And you’ve got a lot more control than we ever might have known. The foods you eat, or don’t, the sleep habits you have, or don’t, the way you handle stress or don’t, and exercise type and timing play a factor.
This episode is sponsored by The After 50 Fitness Formula for Womencourse, it’s my signature course and companion to You Still Got It, Girl! the book. In it I teach you module by module how foods have an effect on hormones, how stress influences hormones, and sleep, and of course exercise.
One thing I know better than anything after 35 years in fitness primarily working with women over 40 from the very beginning? We want to know WHYand so we can connect the dots to why it’s important to do this in the HOWwe’re being taught so we understand the reason to commit to doing it.
There’s no lack of motivation or discipline. I just don’t buy into that. There’s usually a belief about what, how, and why something works that either propels you or stands in your way. Right now during this After 50 Fitness Formula course anniversary you get not just the 8 modules Plus a bonus module demonstrating examples of exercise, you get:
THEN I’ve created 5 bonusesyou get NOW… but it they go away Labor Day weekend so get in now!
These extras opened August 20th… join nowand get started to get them all…! The daily tips 20th-Sept 15th will help you get a strong start by working on your beliefs about exercise, hormones, and menopause.
***Bonuses will be available for a limited amount of time and not a part of the course long term. So you’ll have longer to watch them when you get in right away before they disappear September 15. You can only get in if you start by LABOR DAY!
So enough on that, let’s talk specifically about exercise and hormone balance.
So, you are more in control than you may have thought. And it’s less complicated than you think. So this episode is about really unraveling the hormones we’ve got changing most, what they do or did, and don’t without help as they decrease…and how exercise can help.
First let’s look at the role of sex hormones in the body. Then we’ll look at how exercise influences hormones.
1.Grows the lining in the uterus so that the fertilized egg can implant.
2.Increases collagen production in the entire body, most notably in the blood vessels, skin, vagina and bladder.
3.Maintains cardiovascular elasticity and blood flow.
4.Prevents the body from losing bone densityby inhibiting osteoclasts.
5.Increases vaginal lubrication and sex drive.
6.Augments sexual desire.
7.Fuels fat metabolism.
8.Facilitates mental health by increasing serotonin and dopamine in the brain.
9.Stimulates the production of progesterone, testosterone, thyroid, and more estrogen receptors.
10.Modulates adrenaline levels.
12.Modulates immune functions.
13.Increases melatonin levels.
1.At its peak, stimulates apoptosis (cell death/anti-cancer).
2.Increases bone density.
4.Lowers blood pressure.
6.Acts as a natural diuretic.
7.Improves insulin sensitivity.
8.Increases GABA secretion.
9.Is a precursor to cortisol, and all the steroid hormones.
10.Modulates immune functions.
1.Plays a role in healthy heart and blood.
2.Supports a body to makeless fat, more muscle.
4.Improves verbal memory, spatial abilities and mathematical reasoning.
5.Improves libido& erectile function.
With hormone decline, physical health may deteriorate, mental wellness decreases, and chronic diseases may creep in. At least this is what you’ve been taught and the correlation that has been true until now. Until this time when more of us have been exercising for decades or are starting now.
This is important: understand that the science that’s collected data up until now is looking at the past.It is notlooking at your future.
What if you chose not to believe it?
During the recession, about 14 years ago I heard a speaker get up and talk about just how much we were hearing how bad the economy was at the time. She began with, “what if we decided not to participate?”I challenge you to think the same.
What if you decided not to participate in what you were told is coming with menopause and with aging? What if you rejected it? Instead, what if you went on believing you could enjoy an even more vibrant life now because of your life experience and wisdom and personal insight into what makes you happy?
1.Increased resting heart rate
2.Rise in blood pressure
4.Decrease in short term memory function
5.Changes in body fat distribution and composition
6.Thinning hair on head, arms, legs, and pubic area
7.Increased facial hair
8.Blood chemistry changes such as:
How did that list make you feel?
Think about it?
If it makes you feel like you’re fighting a war, it should. It’s not much of a party, right?
I encourage you to reject the idea these things WILL happen, or that if they do they are permanent.
They are merely signs and symptoms. Signs that you indeed are having changing hormones. Changing hormonesisa part of the evolution of a woman’s life whether they occur at menopause or with surgery.
You can opt to change. Change exercise. Change nutrition. Change lifestyle habits and break old patterns that will no longer work for you (hint: they weren’t working for you… you were lucky).
The science we had decades ago was the best we had. But if 39% of all sports medicine and exercise research features females right now,imagine the low percent that featured females 30 years ago.
Exercise plays a role in balancing these hormones and their reactions IF we use an exercise prescription that is HORMONE BALANCING, and not all people all the time.
Mass bootcamps with all ages and levels … is very attractive to gyms and trainers. Let’s pack them in and charge a nominal rate but with dozens in a session it’s still a huge win. The energy and excitement is contagious. Unfortunately, injury rates climbed. There is no modification when it’s one or two trainers to 2, 4, or 6 dozen attendees. When others are driven you are driven and yet, that isn’t what every hormone imbalance needs.
Classes are no different. Groups of 25 or 30 adults coming together to do either a workout dictated by the instructor’s mood or energy, or a pre-scripted program may not be what any individual needs at the moment. Once you know how hard you need to work and what kind of workout you need, group may work well for you. You know you and then you can choose the best options – and frequency for yourself.
Let’s talk about weight training.
Weight training is one of the absolute best things you can do for your hormone balance. Specifically targeting growth hormone, testosterone, cortisol, and insulin, with strength training you can introduce exercise without a sweat if that’s something you can do without.
Though estrogen isn’t necessarily effected by weight training, it’s effects are addressed as bone density losses are slowed by weight training (and only weight training).
There’s more. Additional hormones positively influenced by strength training are endorphins, serotonin, and dopamine. Though aerobic activity has always been associated with endorphins, don’t overlook strength training because the benefits seem to be equal. These hormones also bump cognitive performance long term. After a year of strength training women improved on executive planning abilities (problem solving and memory). There’s also a reduction in anxiety and depression.
High volume lower-to-moderate intensity sets with short breaks works.
Low-volume, high intensity sets with longer rest intervals works better.
If you’re scared, just starting, opt for the high volume. Progress as you can (and assess on a joint by joint basis) to heavier weights for optimum hormone, bone, and muscle benefit.
STRONGER I is a moderate to heavier and STRONGER III is a lighter weight higher volume program for both beginners and for developing “cut” or definition.
Focus on an aerobic (or higher intensity which is referred to as anaerobic when you can’t sustain for periods longer than 30 seconds) with intermittent recovery periods. The total sessions should last 20-30 minutes at most. Weekly total HIIT times should be 45 minutes or less. After that time injury rates increase and benefits decrease. The body needs recovery from hard work in order to reap benefits.
Disruption of the endocrine system tends to occur at varying levels for individuals. It is more common however in women who focus uniquely on endurance exercise without weight training or HIIT, and or who only add rather than removing to find a balance between activity.
Intense early and light late is the Flipping 50 guideline. Testosterone levels are naturally higher in the morning. Strength and HIIT sessions that occur early also work with natural healthy cortisol patterns.
Late day cortisol drops but your body is warm and loose. It’s the perfect time for “light late” activity like stretching and yoga or a light walk. If you need to accommodate your schedule, later in the day is fine for weight training. Optimal effects of exercise in hormone balance may not be available if you exercise of the wrong type at the wrong time.
Keep your exercise pre-dinner. Avoid any exercise within 4 hours of bedtime.
The key to benefits from Interval Training is high enough intensity. There’s got to be metabolic demand sufficient enough to cause change. That is why Flipping 50 recommends always reaching fatigue when you’re focused on body composition, metabolism, and positive hormone influence of exercise.
The role of exercise in hormone balance can’t take the lead if you’re not using the right exercise.
Fatigue during strength training is getting to a repetition that truly is the last one you can do. During intervals that is breathless. If you’re not doing either of those, you’re not influencing your metabolic-driven hormones and won’t experience the beneficial changes.
Whether you want to boost libido, regain lost muscle tone, decrease fat, increase muscle mass to boost metabolism, or regulate blood sugar levels, proper intensity, in other words, training with purpose, not just random exercise is your goal.
Testosterone slowly declines in women leading to menopause and then can drastically drop off. Bye bye libido and maybe your confidence at work. Increased testosterone can be induced by resistance training. Again, provided the stimulus is intense enough.
Growth hormone and testosterone have been examined for their role in boosting strength or muscle mass. Especially among body builders. The actual role of them is backward. Resistance training improves levels of growth hormone and testosterone, not the other way around.
Increases in growth hormone benefit collagen synthesis and fat burning. Testosterone as stated above supports better libido and energy. Both GH and testosterone support more muscle and lower fat.
Resistance training supports the fountain of youth.
If you’re looking for support and understanding the science behind what’s true and what’s just always been accepted.. I’d love to see you in the course.
Are stubborn weight and belly fat not responding to the rigorous exercise you’re doing? Or maybe it’s just habitual exercise? that 4 mile walk you do every day not doing it any more? Maybe even making you more tired?
“I’m exercising all the time and barely eating and I still can’t lose weight”
Ring a bell?
The obvious never seems so clear when you’re living it.
When you’re tired, rest.
You’ve been led to believe that energy creates energy. That can make you feel guilty for not exercising. At the least it can make more exercise the intuitive answer.
Constant fatigue however in a world where we’re constantly “on” means you need to catch up by slowing down. Rest more during the day and sleep more temporarily so you can fill that hole you’re in. Once you support yourself back to feeling like you again there’s always time to begin exercise – that’s potentially more effective.
Instead of 8 hours of meetings, appointments, and phone calls strategically schedule 30 minutes ever 90 minutes or two hours to regroup. During that time get up, get outside or a view from a window, rehydrate, and or use the restroom. Watch a funny video or talk to a funny friend or colleague.
You’re trying but it’s not going so well? Breaking some of your old patterns will help that. You may be thinking “it’s hormones” and you’re a victim. You’re not. Yes, things change. You can also change your approach and thoughts and sleep again.
I tucked all the facts and actions about improving your sleep into a little book [Sleep Yourself Skinny]and you can get it free.
You’ve got to start with your mind. If you tell yourself “I have insomnia” or “I’ve never been a good sleeper,” you’ll keep the pattern you’ve got and prevent the optimal progress. If you believe all the things you’re told and read about menopause causing sleep disturbances and weight gain, it may happen to you too. If you believe it won’t happen to you? Better chance it won’t. If people with chronic illness can heal themselves with the power of thought (called placebo), you can do it with sleep too.
Get the book. Do the things that help. Stop doing the things that don’t. And believe they’ll work.
Optimal weight and belly fat have much to do with cortisol optimization. You need it for energy and but not too much as evidenced in times of high (or lasting chronic) stress.
Rest applies to several levels of exercise:
This is an entire module in The After 50 Fitness Formula for Women. Did you know that if you’re not resting more between your workouts than you did a decade ago you could be limiting your fitness?
Research tells us that most older adults increase their fitness with 72 hours, instead of 48 hours between workouts. (e.g. skip the Monday, Wednesday, Friday routine and opt for a Monday, Thursday schedule). You have the capacity to work just as hard (relatively) as you did 20 years ago, provided you rest more than you did then.
There’s the obvious, tired all the time – that doesn’t fit the definition of a “fit person” at all really. You may be able to sleep any time during the day but not sleep at night. You’re sore when you go to exercise again. You don’t see muscle tone comparable to the exercise you’re doing. But… there’s a good chance you’re on a hamster wheel repeating the same workout routine daily or weekly. You’ve got to break that pattern and drop some exercise.
Weight lifting however should stay. It might need to change to get you better results, however.
When you lift weight and belly fat improves it’s due to changes in metabolism. Unfortunately, that doesn’t happen when you just “burn calories” doing endurance exercise. You’ve got to create more lean muscle and reduce fat storage. The right dose of “sprint” or interval training can help both – recent studies show increased muscle after “sprint intervals” in obese perimenopause women. That until now was rarely heard of, the conversation around interval training was only about fat burning.
If you want more than the 5-minute blog, the After 50 Fitness Formula for Women course features 8 modules – one dedicated to rest & recovery. In addition you’ll understand how nutrition, exercise*, stress, sleep and your hormone status all play into your IDEAL exercise choices. *If you’re doing all the exercise – but not in the right intensity or doses – changes will turn things around.
Join by Labor Day weekend to get all the goodies (in addition to the course, the Bone Health mini course, AND the Adrenal Fatigue audio master class already included!)
These extras opened August 20th… join now and get started to get them all…! The daily tips 20th-Sept 15thwill help you get a strong start by working on your beliefs about exercise, hormones, and menopause.
***Bonuses will be available for a limited amount of timeand not a part of the course long term. So you’ll have longer to watch them when you get in right away before they disappear September 15. You can only get in if you start by LABOR DAY!
The After 50 Fitness Formula course is my signature course created as a companion to You Still Got It, Girl!
Other resources about adrenals:
In this episode I’m sharing information about a particular fitness nutrition product but on a deeper level about the benefit of the ingredients in the product. You may be one of our Flipping 50 Member Box subscribers and you’ll appreciate the knowledge behind this product I vetted for your box this month – which was all things to make your workout more effective, enjoyable, and beneficial.
If you’re not already a member – and you’re into Christmas surprises and all the things that make fitness easier and want to avoid toxic products that mess with your hormones – I’ll link to details in the show notes for today’s episode.
Hydrogen water is created when you add extra hydrogen molecules to water (which is already hydrogen and oxygen). You can buy it in a can, purchase a machine to split the molecules and add the hydrogen, or use a tablet which is what we’re talking about today.
I tracked down Jeff Taraday, one of the co-owners of Trusii, creators of hydrogen tablets for this episode.
I asked him to share the need for Hydrogen with us.
I did some research on this lesser talked about component of fitness nutrition and there is significant information available on the benefits of Hydrogen. Benefits that appeal to the Flipping 50 community that include bone health, reducing effects of oxidation on aging, improving mitochondrial function, weight loss and that’s just the tip of the iceberg.
Why don’t we hear more about this?
What led you to develop Trusii?
Many of you Flipping 50 audience members already take additional magnesium to supplement a multivitamin and Trusii lists magnesium on the ingredients list so I asked knowing you’d be curious about that.
I don’t love that the tablets contain dextrose – something our audience members are taught to seek out on a label. Can you comment on the reason and role dextrose is included?
There’s no denying that the benefits sound good. Here are some Jeff shared
There are over 1100 peer-reviewed studies on benefits of hydrogen gas. There are a lot of animal studies so far, but fewer human studies, so I had to ask about any negative side affects. Numerous articles – several by doctors as well as pub med-published studies, showed no negative side effects to date including studies on patients after having undergone radiation treatments.
Hydrogen water isGRAS-certified by the Food and Drug Administration, which means it’s generally recognized as safe. There aren’t any regulations or standards when it comes to dosage.
I also ask the question about any existing studies featuring women in midlife specifically using H2 products and if so what were the results. I couldn’t find any specifically isolating women in perimenopause, menopause, or post menopause. That’s not a surprise, though there are tests done proving bone density, and improvements in Alzheimer’s, hearing, wrinkles, and ocular degeneration. It also reduces mitochondria damage and oxidative stress and muscular fatigue in athletes.
How soon can you expect to feel results?
It depends on what you’re looking at.
Oxidative stress and inflammatory response to exercise was tested within hours of consumption of 1500 ml of hydrogen rich water for instance. Acute improvements in heart rate during submaximal exercise were also recorded after ingestion of H2 water the day before and day of exercise testing. Some of the brain benefits were recorded after 7 days in traumatic brain injured patients given H2 water.
I’m going to use Trusii for the remaining 3 months of my training leading to Ironman Cozumel and journal about it in the blog. It’s going to be a staple in my fitness nutrition for these last big months of training.
Flipping 50 Member Box subscribers are going to get the chance to try it too. If you’d like to join the Flipping 50 Member Box that gains you access to an exclusive members-only market area I’ll link to it below.
I’ll also list the place to review Trusii if you want more information yourself and you can link to a pool of studies there.
HAPPY ANNIVERSARY to my signature course! Get it now and enjoy these bonuses (until they’re down Sept 15, 2019). Special ends soon!
Could your argument at breakfast sabotage fitness benefits? Could the project you have due at work disrupt your training progress? Even if you exercise to get rid of stress… could your lack of progress be about stress?
Yes. And more. Just about everything you’re exposed to that your body has to “deal” with could negatively affect your fitness.
So even the exercise itself, if you don’t adjust a good progressive plan when you have stress you hadn’t planned on, is part of the problem.
Say you’re a midlife woman with a high stress job in a fast-paced business and a parent suddenly needs extra care. That plan to run a 10K with a friend could suffer.
What if you’re just in midlife and hot flashes, night sweats and sudden unexplained weight gain plague you? The very exercise you’re doing to try to take off the weight is potentially keeping it right there, stubbornly refusing to move.
Stress causes cortisol spikes. When this happens your body is on alert that you’re threatened. This fight-or-flight time makes it more likely to store fat for you so if you need it later for energy you’ve got it. Even though you may feel like exercise is a stress relief for you too much of a good thing when so much else is going on is not going to have a positive impact.
Stress from multiple sources accumulates to create the same problems. Understand where stress comes from, how to deal with it, and what role exercise type and timing plays in either accelerating or halting results for better fitness right now.
To clarify the integrated effects of stress and the other 6 limbs that together determine fitness I created my signature course, the After 50 Fitness Formula for Women. Leading up to Labor Day 2019 I’m celebrating thee anniversary of this signature course!
The course includes:
In addition to all that…
During the anniversary month you’ll get 5 special bonuses in addition to the course! I’m celebrating by adding these Special Bonuses*** to NEW and current students right now!
Join by Labor Day weekend to get all the goodies!
These extras are available starting August 20thand we’ll get you into the Facebook group right away so you can see all the bonuses for the longest period of time… join now and get started… and you’ll have them (and me doing lives daily) as soon as you start!
***Bonuses will be available for a limited amount of timeand not a part of the course long term. So the sooner you’re in the longer you’ll have to watch them before they disappear September 15.
Limited time offer!
During one of the absolute most stressful times of my life I learned and lived this by accident. Ironically, I was researching hormonal influence on midlife women’s fitness at the time. Yet, I didn’t fully identify what I was doing. I was a living walking, talking experiment. My own life was literally “flipping” upside down.
From safe, secure assets, no debt, very comfortable upper middle class status and all the things… TIAA Cref fund, insurance, flexible hours, beautiful house, car, work I loved and some awesome extra benefits I gave it up and quit my job. By the end of the year I’d pawned jewelry to pay for Facebook ads, seen a therapist, prepared my home for sale instead of preparing for Christmas, then moved soon after two states away with a big dog and what could fit inside my car. I got by with clothes in a couple suitcases, computers, a bike, and blender in the basement bedroom of my niece’s home. Granted, nice home, but none of this is what you see for yourself at 49. Tears came pretty easy for over a year when I wasn’t gripped with fear.
I can’t make this stuff up.
Stress can sabotage fitness. But it doesn’t have to – it can also be your strategic partner for finding strength you didn’t know you had. Once you know how to integrate all the areas of your life into a plan you can thrive not just survive in some of those tough times. No one chooses to have that kind of growth but it is life changing in a way smooth sailing will never be. How it impacts you and the person you will be is up to you.
By the time you’re in midlife, if you’re reading this, you’ve gone through some of those times. You’ve had losses and disappointments. You’ve have heartache. We’ve each got a history.
Those things lead us somewhere. My hope for myself and for you is that it’s to a place with more wisdom and more gratitude for what is good and awareness of what is important. And what’s simply not that you can so much more easily let go of after. Some people, events of the past, and drama simply have no strings and no place.
Stress can sabotage fitness or be a catalyst to a life of improved fitness and resilience in every area. We don’t get the physical benefits without the mental and emotional components.
You can learn to use stress in your decision making for exercise choices. Nutrition changes and other small daily habit “flips” can enhance optimal hormone balance naturally.
You may be thinking you want better results losing weight, or tackling hormone-related belly fat, and learning more about stress influence can help that. The benefit can be far bigger, however, than the ability to feel better in your jeans again.
End Diets, Food Rules, and Emotional Eating
Seeking freedom from diets, food “rules,” and good food/bad food? My guest began this work in her 50s. She’s 64.
Know How to Diet but Don’t Know How to Eat?
My guest today has help for those who live with diets, food rules, and navigating eating situations. The very thing that is used to treat damage done by eating disorders puts fear in someone who has this disordered eating. Ignoring the real problem won’t give you the freedom from diets, food rules, and constant thinking about food that you want.
Certified Functional Nutrition and Lifestyle Practitioner, Board Certified Integrative Health Coach, and Certified Eating Psychology CoachMindy Gorman-Plutzerbrings 24 years of nutritional counseling experience. She introduces a unique functional approach to simple and complex health issues relating to or resulting from disordered and addictive eating behaviors.
She is the author of The Freedom Promise: 7 Steps To Stop Fearing What Food Will Do TO You and Start Embracing What It Can Do FOR You(Balboa Press).
Next month she’ll launch, “Stop Fearing Food and Start Loving Your Body: An Unconventional Approach to Say Goodbye to Your Disordered Eating for Good!” Mindy has appeared on numerous recognized syndicated podcasts, written for Mind Body Green, and is a regular contributor to The Fifty Plus Life.
“All foods fit– feeds our anxiety.”
Listen to hear her F.R.E.E.DO.M. acronym referring to healing disordered eating.
Connect to Learn More:
Social media – facebook.com/thefreedompromise
IG – @freedompromise
Twitter – @FreedomPromise
LinkedIn – www.linkedin.com/MindyGorman-Plutzer
Please leave a rating in iTunes! It really helps!
“Your skin is glowing.” Glowing skin is enviable at any age. But at a time where you look in the mirror and seemingly detect new signs of aging daily, a compliment like that is gold.
Gotta say I did not hate that. I heard this half a dozen times the past weekend. It made me do a lot of reflection on what garnered the comments. I think it’s ALL the things it’s not one thing. It’s not just doing but specific things exercise, sleep, hydration and nutrition-wise. I can’t cut corners.
But it’s also a few extra things I’ve learned along the way. Some products are just better. Better not just by not being worse (toxic): by creating a better environment in the body. Here they are… all the things to love your skin with inside and out.
Sweat is detox! But greater good happens when you’re moving that energy through your body than just sitting in 100 heat or having a hot flash. (We’d all be glowing if it just took that right?) Get oxygen-rich blood flowing and bring heat release to the surface of your skin.
Get a good sweat on several times a week. Turning upside down occasionally (in down dog or handstands) is also beneficial!
Then rehydrate. Do the push or pull test. If you grab a little skin from the back of your hand or you push your arm how quickly does it return to normal? Instantly? You’re well hydrated. Does the skin stay disrupted for longer? You need to you’re your insides sister. Drink up.
I love to make a lemon or limeade during the afternoon to keep up my water intake. I start out well in the morning but can slack in the afternoon. I don’t resort to coconut water (sugar water in my opinion) but I will squeeze a little lemon or lime and add a couple drops of stevia into a BIG Yeti full of cold water and ice.
I’ve been lucky to have facials and massages and be told what great skin I have. I always passed it off as nice, but never really took it in. (Because we always want better, right?) Yet, when someone sees lots of skin regularly, it’s probably a real compliment when they tell you that! The thing is, I don’t feel I do anything anyone else doesn’t do. But it may be that the consistency of outdoor exercise, plenty of excusing myself early to get to sleep, little alcohol, and a sense of purpose actually add up to good skin.
Tons of vegetables are always a part of my diet. From breakfast green smoothies (I’ve also been known to feast on leftover broccoli along with my protein choice for breakfast) to dinner I’ve usually not got less than 2 cups at any meal. Then you know I am a protein believer. Whether you take protein from plants or animals, test your needs yourself, but for muscles and skin, you need it.
Yet, none of us gets good nutrition we need all the time. Constant attention to healthy fats, protein and collagen, and veggies even will find you at the airport choosing from bad and worse at some point. A multivitamin is a minimal must. I rotate two. (I believe in complimenting every healthy habit with an alternate).
My two multivitamins favorites both cater to women’s needs. We’re typically deficient in specific vitamins and minerals and both my choices (see flippingfifty.com/resources) contain more of what we need. Nutreince also features non-compete technology – in a powdered form to drink – so you absorb more goodness instead of flushing it.
If you don’t like powder (dissolves in liquid and is absorbed more completely) they do now make capsules and I stopped them recently to ask why now.
Your skin does an overnight makeover for you if you let it. There is nothing like a deep sleep for better skin. (I wear and swear by an eye mask at home and traveling. It boosts melatonin production.)
Last but not least is sunshine and fresh air! If you work inside, workout inside, and don’t make it a point to get outdoors you’re constantly in stale air. If you travel in ubers, airports, planes, hotels… even more so. Get outside and breath in some fresh air. Green space is best. No telling whether this is from the outside or the inside or both but happiness and calm from nature is real science. Relaxing some of those fine lines can help your glowing skin cause.
I can’t leave this out… happiness. Happiness does amazing things for your hormones. If you love your life, love what you’re doing every day you get up with purpose excited about possibilities? It will show. If you don’t love your life start there. Imagine a life you WOULD LOVE. What would you love?
I recently had the pleasure of hearing Mary Morrissey speak (and her husband sing). It was the question she posed. How rarely we ask that of ourselves. What would you love? And for women I’ve worked with since 2000 when I because a “life” coach (which is a title a little too God-like for me: I do not us ever), the question “what do you want” was the hardest to answer.
If you can’t answer or imagine and vision it into reality, you can’t have it. So start nailing this one.
Inside out. I start with Annmarie Skincare products and yet, I rotate. Like my vitamins (see above). You can get a free sample kit of Annmarie products (based on your skin type) – you just pay shipping, they give you a $10 gift certificate to use if you love it!
The other new love in my skincare life is the Natural Facelift by my friend Trina Felber. Hello, game changer. We just recently did a podcast on label reading and talked about this. If you’re stuck between skincare products like I was five years ago (fine lines AND breakouts? no thanks)– my own personal climate change – these have both been great changes for me. So much that friends this last weekend were saying I was glowing. I’ll take that!
Do you remember 10-0-Six lotion and Love’s Baby Soft? My earliest beauty products. Somehow that memory makes me want to reach for a Teen magazine. Anyone else want to kick herself for thinking she had problems then?
One last secret to share…
So I mentioned above, sweating during exercise is more beneficial than just sweating. But sweating in a sauna has benefits. You’ve got
to be in the right amount of near, mid, and far infrared. (mid targets soft tissue and joints so it’s excellent holistic pain relief) The benefits of the right sauna are amazing. I used mine all spring for detox.
I’d been using it for about 7 months, but I was diligent when I wasn’t traveling from January to June. I had mold in the house I was renting after a septic tank back up December 23. It took far too long to get the water cleaned up, the area wasn’t sealed off, and the mold was still there after supposed mitigation. Then a landlord who opted not to do anything further. I was sick three times in eight weeks and lived with low level feelings of ick for months until it was confirmed. I moved as quickly as possible.
The windfall from the sauna was not only the mold detox but the residual glowing skin. Though I’m in Scottsdale in high temps right now, I am unpacking that and I now have a dedicated “sauna room” even though I use a personal (and portable) option.
Psst… if you’re reading this is August.. it’s Sunlighten’s 20th anniversary.. so don’t delay if you’re considering it! Listen, sauna in a snowstorm in Boulder is delicious warmth, but even in Scottsdale the benefits are too good not to use! Where ever else you live… you live in that skin!
As long as I’m renting it’s the easiest thing to do. And much as I thought it wouldn’t compare to a sit-in style, I LOVE it. It’s a short power nap for me in addition to the sweat-fest for 35-40 minutes a few times a week. I tend to use it to listen to a podcast or audio book and catch up. I’m a believer in the power of subliminal listening.
and… the folks at Sunlighten have a new baby! The LumiNIR wand is a light handheld device that is turning back the clock. It’s super cool and if you (like I) love the idea of stimulating natural rejuvenation? You’ll love it. More on that soon with Alicia because we are talking that up! Watch for it the end of the month but if you can’t wait? I’ll share a link to see it.
How would you like to be at Whole Foods, read a skincare label and know if it’s worth your health or worth your money in about 10 seconds?
How’s that related to hormone balancing fitness? The question is, how’s it not? Everything you put on and in you effects your endocrine system positively or negatively.
It’s more than exercise.. which is what the Flipping 50 Member box is all about. The Flipping 50 Member Box is the sponsor of this podcast.
Exercise is step one toward fitness, but when you’re not seeing or feeling results, it’s the rest of the After 50 Fitness Formula that is probably holding you back. The Flipping 50 Member boxgets you an exclusive box of best products that won’t disrupt your endocrine system, or clog you up with toxins.
It gives you the opportunity to keep buying them if you love them for much less than you’ll find anywhere else. It’s like an exclusive membership to a marketplace designed around clean health and best practices – items hard to find elsewhere you probably won’t stumble across on your own in a busy life.
It’s health right to your doorstep every month in the way of products you might never hear about or try…handpicked by me.
Maybe you’ll see today’s guest’s yummy coffee bean serum in the Flipping 50 Member box!
Trina Felber is the Creator and CEO of Primal Life Organics, a premier, all-natural skin and dental care company.
With more than 25 year’s experience as a registered nurse, Trina is your Natural Health & Beauty Nurse. Trina adds her nursing care to every product she creates to bring the body back into balance, beauty and harmony. She is the best-selling author of Beauty’s Dirty Secret and believes Balance Builds Beauty when it comes to health and wellness.
Her entrepreneurial skills and business-savvy mindset are an inspiration to women everywhere.
“It takes 26 seconds from skin into bloodstream” and goes directly throughout the body traveling to brain, heart, lungs.
Don’t be fooled: “safer” = safe with a risk.
Facebook: Primal Life Organics
A small habit 2-3 minutes a day every day will make a difference!
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New to Chinese medicine? But so done with hot flashes, night sweats, and insomnia? Then you’re in for a treat and you can join me while I get schooled on the benefits of Chinese medicine for menopause symptoms.
“What if you were center of your own world?”
Brodie Welch, L.Ac., M.S.O.M. is a transformational coach, Licensed Acupuncturist, board-certified herbalist, and holistic health educator. She’s at the confluence of the health and personal evolution.
She’s the creator and host of A Healthy Curiosity: the podcast that explores what it takes to be well in a busy world.
A lifelong student of consciousness, Brodie has been practicing meditation, yoga, and qi gong for over twenty years. She holds teaching certifications in each of these disciplines.
Brodie synthesizes ancient biohacking techniques from Chinese Medicine, Ayurveda, and yoga with the latest health research. She helps self-aware, high-achieving women break the cycle of stress, overwhelm, and self-sabotage. Ultimately, they can enjoy the lives they’re working so hard to create, and live into their potential.
“Where are you investing your time & energy that don’t give you R.O.I?”
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