It happens. The scale doesn’t change as fast as anyone wants it to. So how do you reinforce your good behavior and keep those spirits up when it seems not to be working out the way you wanted it to? Focus on what’s working. Focus on the signs you’re on your way. Focus.. on your focus. Not the outcome.
How it helps even if you’re not losing weight:
You’ve got those hormones specifically cortisol, testosterone, and growth hormone that are either optimized or scrambled based on sleep. They each have a domino effect on other hormones and on your ability to keep and create more lean muscle and prevent and burn fat. Constant waking pulls you out of those cycles of sleep you go through at night and prevents the good stuff from happening.
How it helps even if you’re not losing weight: you
You’ve got evidence that you’re getting into those phases of deeper sleep where hormone production and memory enhancement happens. Imagine your brain taking files sitting on your desk and locking them into file cabinets where the information stays safe and secure. Essentially that happens at night, if you sleep. The more decisions you make during the day the more you depend on this transfer to think clearly tomorrow. That in addition to the hormones discussed previously are optimized when you wake rested not groggy or hungover.
How it helps even if you’re not losing weight:
If you aren’t seeing the scale move but you’re losing inches you’ve got one of two and maybe both things going on. First, you’re likely losing fat and increasing your percent of lean muscle. Second, you may be losing inflammation and with that goes bloating or puffiness and water retention. Keep going!
How it helps even if you’re not losing weight:
This is exactly what you want to happen. The memes that tell you, “your workout will someday be your warm up” are oh, so true. What you start out unable to do or finding “hard” one day won’t be if you are exercising correctly. Some times it’s not even that. Sometimes it is dependent on your recovering correctly. When you start resting better, eating better, and observing how you feel more you’re on your way.
How it helps even if you’re not losing weight:
First thing in the morning before you get out of bed check your heart rate. It’s at it’s all time low at that point. When you see that dropping, you’ve got a good indication that what you’re doing is working. That heart muscle is finding it’s job easier and it’s pumping more blood (and oxygen) out with each beat instead of having to beat so many times.
How it helps even if you’re not losing weight:
Cravings usually are an indication of micronutrient deficiency. They can also be an indication you’re ‘hungry’ for something in your life, but it’s not necessarily food. Focus on the former for this article. When you bump up your micronutrient-dense food intake and supplement where necessary, you reduce cravings. When you combine protein and fiber at meals in adequate quantities you reduce cravings. When you time the right type of exercise optimally, you reduce cravings.
Changing those will have a long term impact on your body at every level and it will show up even if in it’s own time.
How it helps even if you’re not losing weight:
Similar to cravings disappearing feeling like you could really eat again within an hour of a meal is very much related to blood sugar issues. Those improve with both attention to micronutrient dense foods and the right macronutrients mentioned above and to the right dose of exercise at the right time. A stable blood sugar level keeps you from needing more food all the time.
How it helps even if you’re not losing weight:
Women in midlife are often more constipated than they admit- to anyone, including themselves! So if that’s you and you feel bloated or like you’ve got belly fat but you also feel like you never go completely, then improving this is a sign you’re getting things moving. You eliminate toxins from your body with pee, poop, and sweat. You want to be doing each regularly.
How it helps even if you’re not losing weight:
Those bodily reactions were most likely due to foods that don’t agree with you. Your “healthy” food list changes when your stress, activity level, and hormones do. So it’s natural for you not to be able to eat what you did a decade ago and feel or respond the same. When you’re signs something is wrong disappear there’s a better chance you’re absorbing all the vitamins and minerals you need to optimize health and fitness.
How it helps even if you’re not losing weight:
Inflammation in your body is an obstacle to your optimal fitness. You’ve got to feel good and movement needs to be comfortable in order to have optimal fitness. You may have arthritis. Many of us will experience osteoarthritis as we age. Yet, you can manage much of the inflammation associated with it with food, rest, and appropriate exercise. Your thoughts are also potentially your most powerful tool not against tolerating pain but in preventing pain.
How it helps even if you’re not losing weight:
Students in my 28-Day Kickstart are usually surprised by this one. No one actually starts an exercise program, even one focused on nutrition for exercise, with a priority of ending heartburn. But when it happens, it’s such a good sign. What you’re eating, how your body responds, and what your body can do with food has changed significantly. You’re on your way to more optimal digestion. You can’t skip past that and get to fitness and health.
How it helps even if you’re not losing weight:
The sooner you can do another high intensity exercise session the more fit you are becoming. That is not 100% the truth. At least it’s not the whole story. That is relative to you. We each have different recovery needs. An elite Olympic athlete may need more recovery than a teammate. That athlete at 35 may need more recovery than she did at 20. But overall resilience will improve. If you travel frequently, you may notice jet lag doesn’t get you like it once did. If you used to start your next exercises session still sore from the last (by the way- that’s a sign to delay the workout) and now you’re feeling fresh and ready, you’re increasing your fitness.
Keep going! Any of these is a sign that damn scale does not speak the whole truth. Get a body composition scale. Get on the scale no more than once a week at the same time daily/weekly. More on that on an upcoming blog post.
Need support? Fit-U is for women in perimenopause and beyond who have 20 or more pounds to lose. It’s different after hormonal changes. It’s different if you need exercise joints love and fat hates. I’ve got you. All the science-proven research into exercise videos and the coaching tips to get positive self talk going. You matter so much. Do this for you. Do this for them. Watch this first:
Want to dive right in? Click here.
If you doubt your personal power to change your health and your life – whether you HAVE an autoimmune condition or you want to prevent autoimmune conditions – this episode is for you. Multiple Sclerosis is not an unfamiliar topic here and my friend Dr Terry Wahls has been a guest and is scheduled to return too – to talk about her research updates. (link to prior episode show notes below)
Autoimmune Prevention and Reversal
My guest today has more on the topic. But don’t tune out if you don’t have MS or an autoimmune disease. You can prevent autoimmune for yourself and you know someone who has one.
Palmer Kippola is an author, speaker, and Functional Medicine Certified Health Coach (FMCHC) who specializes in helping people reverse and prevent autoimmune conditions. She developed a framework called F.I.G.H.T.S.™ to help others beat autoimmune conditions based on her 26-year battle to overcome MS (multiple sclerosis).
Her new Amazon bestselling book — just released spring of 2019– is “Beat Autoimmune: The 6 Keys to Reverse Your Condition and Reclaim Your Health” with a foreword by Mark Hyman, MD. In it she shares the science, stories and strategies to help people heal and thrive.
Palmer founded Transcend Autoimmune, a growing Facebook community of people proactively seeking to reverse or prevent autoimmune conditions naturally.
People often ask how to adjust exercise if they have an autoimmune condition. It’s time to also ask what to eat to prevent autoimmune or beat an autoimmune condition. Palmer created a guide to help you figure it out. Download your free Optimal Food Guide @ PalmerKippola.com/gift
Flipping 50 podcast with Dr Terry Wahls(watch in 2020 for her NEW book)
The 28-Day Kickstart is open!Enrollment closes October 30thfor November’s program This is offered only a few times a year and THIS is the last of it’s type before we do the 2.0 version. So if nutrition for fitness during hormone change is a big question mark for you, get in now before this goes away! Special holiday program in November!
Most of the time when you want to create a habit- an energy-flipping, health happening, metabolism-boosting, feel-good habit … you focus on starting things.
I’m hear to tell you that much of the time the reason you’re not successful is that you don’t stop doing something else.
If you want to start exercising in the morning, or like me you want to start exercising earlier in the morning, you have to stop doing whatever is there now.
Maybe for you it’s sleep. For me it’s work. I love to work first thing and I get way more done from 4-8am than I ever do 8-4pm.
But, as luck would have it, earlier in the morning is also the best hormone balancing time for intense exercise.
Then there’s the window of energy that exists for a while that isn’t quite the same when you (or at least I) leave exercise til later. I get a second wind of productivity after a workout. (It’s proven actually that your creativity and problem solving skills go up after a midday workout).
Still, pulling away from work is hard. I like to achieve things, get things done. I’m not great at leaving things undone to take a break. There I said it. But that’s life right? The “list” is never really done, you just have to get more efficient at spending x time on something for a period of time and either declaring it done or moving on to a next meeting.
I have to “stop.” Literally I need a hard stop daily. At 7am (and I just had a large gulp, because as I type it’s 11 minutes til and I don’t want to pause if I’m not done!) I need to just say, that’s it. Take an hour. Go for the run, do the interval, shower and meet me back here with a smoothie.
Another thing to stop doing is using words that discourage you. They’re used all the time. I’d bet you said any one of these once yesterday and maybe certain ones of them more. You may not have said them all but just read through them and pay attention to your feelings or first impression when you do.
Most of them come with baggage. There’s unspoken guilt or shame or negativity around them. Work and workout, and fat during and calorie torching all sound hard! Your brain (even if you think, I love to work hard), doesn’t like hard work. It associates anything hard with pain. Pain of doing, pain of not doing, struggle… all come with baggage. And remember you pay extra for baggage.
Don’t let yourself have a “perfect” goal. It’s easy to get so obsessed with doing it all, and doing it all well. It’s so unrealistic. Focus on enjoying it, completing it not perfecting it, on doing it in a way you want to repeat it.
You don’t have to get it perfect the first time.
In fact, I tell women in my programs, I don’t want you to get it all right now. I just want you to get through the first workout the first time. Then you can improve the next time when you’re more familiar with it.
Make your goal to want to do it again next time. If you make it so hard so you can get results that you’re miserable, you don’t enjoy it, it’s not immediately gratifying, you reduce the chance you’re going to adopt this as something that is an automatic thing you do. You make the odds that this will be simply something that is a part of your identify very slim. (and that’s not the part of you that you probably wanted slim)
Is that word positive or negative? If it’s not much fun, ditch it! Most of the time in your history there’s talk of habits about smoking, drinking, exercise and it’s like a test or assessment. None of us love a test. Not really. You may have been a 4.2 student but still you probably didn’t love taking tests.
So never mind habits. Let’s ditch habits.
Really. Let’s make whatever you want to describe the person you are, automatic.
You automate everything in your house now right? You click a button, use an app and order groceries, or change the channel, record a show, turn off the lights, lock the doors.
In business you do the same. You pay your bills, send emails, respond to customers, and answer with a voice mail. I type in TY and automatically the text to someone goes out “Thank you! You Still Got It, Girl!
Sorry, not sorry if you’ve gotten that and thought I went to the labor-intensive trouble to type all that in. The sentiment was the same!
You do it because those things are important and you need to do them but since you do them repeatedly it’s better to automate than waste time deciding.
In fact reducing decision fatigue is a large part of why you may love a diet, or an exercise plan. And OKAY let’s agree “love a diet” is an oxymoron – you get what I mean. We’re tempted to take the just-tell-me-what-I-need-to-do-and-I’ll-do-it-route.
Just tell me what to do and I’ll do it. My students and clients love smoothies. So do I and so do our bodies. There’s no “what’s for breakfast, what do I want, what sounds good, what do I have time for?” It’s just 2 minutes to blend and clean up and enjoy.
That’s one automated habit. Know who tends to be more weight and body composition optimized? Those who do high protein shakes for their first meal.
If you’re intermittent fasting by skipping a traditional breakfast time and eating within a shorter window, a high protein smoothie is an ideal way to break the fast because it is easier to digest.
Studies show on a lower calorie, or lower “fuel” diet – fewer carbs or fewer fats – a high protein shake as a meal once and twice a day leads to greater success.
Greater success than one shake, and greater success than three shakes.
The problem with a heavily marketed “two shakes a day and a reasonable meal” packaged meal shake is the other ingredients in it that you did not want. It was also void of vegetables, fiber, and this is not what you want. You want to put as many micronutrient-rich foods in your system as you can when it is time to eat.
Protein has a satiety factor that together with fiber kills cravings and keeps you full for hours.
Protein is harder to burn for fuel than carbohydrates so your body may be more likely to burn stored fat.
It causes inflammation. If you’re not losing weight, you’re fluffy, puffy, bloated that’s a sign of inflammation. Your body won’t optimize for energy or weight with inflammation. You don’t lose weight and get healthy. You get healthy and then lose weight (or gain lean muscle for those of you who don’t need weight loss).
This post threw in the kitchen sink. Here’s why. YOU are integrated. If you don’t feel good, you don’t have a positive relationship with the words you use and the way you talk to yourself, it’s hard for anyone to make exercise habits stick. If you failed in the past – the problem is how you look at that, NOT that you stopped! You collected data.
Your best next step is to decide what you need most. Look at these options and then just concentrate on one for this week:
Think of all the things you have already done in your life and made stick. Did you go to college? Then you studied, went to class, stuck it out through some hard classes.
Did you have kids? Then you did all those nights of feedings, and sick kids, and teaching all the things. Do you have a job? Then you do things every day that require follow through and someone counts on you.
You stick to things in so many areas of your life. Why would exercise be any different? You’ve got this!
READY for more help right away? Click here for my 28 Day Kickstart. I do these live courses 4 times a year so while it’s open for enrollment you can jump right in and get live coaching with me. (If you’re seeing this at a time we’re not open, it’s OKAY! You can get on the list to be first notified when the doors open again!)
This past week some questions have come up in our community and I want to address them here so you understand the difference too.
This is a regular question when I’m a guest on podcasts or summits or on a panel. So it’s one I may take for granted you already know the answer to. Let’s make sure that you do!
The biggest key difference in the traditional approach to exercise and hormone-balancing exercise is that you choose and adjust your exercise program based on your hormone status.
A trainer asked me yesterday about having her clients do their workouts at 9 or 10pm if that’s the only time they could do them.
The answer to that is no, no, and no. Absolutely not!
Hormone balancing exercise isn’t about a “quota” of exercise used to burn calories. This isn’t a matter of – if you don’t burn the calories then you can’t lose weight. Unfortunately, that’s so backward it is a perfect example of what NOT TO DO!
But unfortunately, even this question from a trainer who said she was focusing on women in midlife and older reflects the default to years of condition that just getting exercise is more important than hormone balance. There’s more to this too.
When you get sick or injured, what’s your first thought? For women who are in the middle of a perfect storm of hormone chaos and stress with busy lives – the first thoughts are:
Oh, no! I can’t exercise I’m going to get behind!
I’m not going to be able to exercise therefore I won’t lose weight!
It’s like this inconvenience disrupting the path to exercise and weight loss (or stress reduction).
In fact, injury and illness are related to your hormone balance, too. Women who get “itis” injuries like plantar fasciitis, tendonitis, or carpal tunnel don’t put together that the breakdown that allowed that to happen is related to hormones. Illness is your immune system depleted – it’s not exposure alone, right? It’s about you, not that aggravating seatmate on the plane with the sniffles.
These are clues about what’s going on with your hormone balance too just like belly fat and hot flashes are clues. They too leave clues about how to adjust exercise to get better results. And that’s not just go hard with your upper body while your foot is hurt.
Hormone balancing exercise measures first what’s happening in your body. Every system from your endocrine (hormones), to digestion, elimination, cardiovascular, skeletal, muscular, gives you messages about how it’s working. You can’t train your muscles or cardio system at the expense of the rest. They work in unison.
Traditional exercise on the other hand? Starts with a quota. Get 3-5 sessions of cardio, 2-3 sessions of weight training, and do flexibility enhancing exercise most days of the week. For everyone, every week. There’s a “zone” or level of intensity and duration recommended as well. For everyone, all the time.
While sometimes there isn’t a gender or age difference in exercise research, most times there is for women in midlife: specifically in perimenopause, menopause, and post menopause (that’s ‘til you die). So that makes more than 61% of exercise research useless for you since it all features males – young fit males. (The percent of research on the exact moment you’re in is very low – however it is the ONLY research used for Flipping 50 programs in addition to data on those who complete our programs).
The problem with traditional exercise is that it ignores unique needs. Your trainer, or you, probably still default to traditional exercise logic it if you’re not getting results because THAT is the only thing you’ve been trained to do. You’ve been conditioned hard for decades to “exercise more and eat less.”
Exercise at the wrong time (really wrong like the example above or even mostly wrong like late afternoon vs. morning) and you sabotage your endocrine system (first)and that slows your metabolic process. It will affect your immune system, your digestive system, elimination, and more.
It ends up being a vicious cycle.
Your nervous system suffers if you don’t sleep well … after disrupting your endocrine system by trying to exercise your cardio or muscular system late at night. In the end, that damages your cardio and circulatory systems.
Even if you’re more confused than clear by that… just understand there’s a domino effect. Say you robbed a bank to pay off your credit card debt. That would lead to a heap of trouble. You can’t isolate one thing (aka exercise) and get results.
This is exactly the kind of thing that happens when you’ve got belly fat or weight you can’t budge and you’re exhausted but you’re exercising like crazy to get rid of it. (That’s not a solution). You ignore one problem to solve another, and you will make it ALL worse sooner rather than later.
If you realize that hormones need to be in optimum condition to support your metabolism, you focus first on hormones and all systems, not on calories or quotas of exercise. Then you can make all those systems hum in unison.
Stop there. Because immediately most women and trainers think, oh, I have to have my labs tested and get my hormones straight before I exercise. No, No, No. You use your exercise to enhance your Hormone Balance. YOU have power to positively influence your hormones with every act or inaction. You learn to (or get support from Flipping 50 Specialist) read your current status and respond.
That’s hormone balancing exercise. Doing yoga (if you love it and it relaxes you) or deep breathing may be more fat-loss-enhancing than a vigorous workout if you’re exhausted or constantly stressed. If you’re finding you’re sick more than a couple times of year, have allergies, or get injured frequently less is more. You’ve got to look at your micronutrient status too. Injures or illness deplete them or you may have been depleted and that’s why they happen. Use clues your body leaves you.
If you’re always keyed up, full of tension, setting your jaw, in a hurry…. Your sympathetic nervous system is always on. That’s a state of being where your body is not going to burn fat or release weight.
You want to get into parasympathetic … where your body functions better when it’s not “on alarm.” Good things happen in parasympathetic mode. You secrete more stomach acid to digest food better. You extract the goodness from food for the use of your body better. You can exercise and get positive results instead of adding negative stress (exercise is stress but it can be optimized) to an already stressed body.
How do you get a sense of what’s happening with your hormones without labs? Short of me sitting down with you… I just created a quick 18-question quiz. Rate your response to easy questions like, how’s your sleep 1-5?
You’ll get a score in two minutes. But you’ll get a wake up call on each question about where you need to focus. Keep track of any 3 or lower ratings you make.
I’d love to hear from you! Please leave a rating below the show notes at flippingfifty.com/hormone-balancing and…
Please leave a rating in iTunes! It really helps!
Want support connecting your systems? The 28-Day Kickstart is a great way to get me live for 4 weeks in a group coaching program. Click here now for details on the next session!
Menopause weight seems to creep up even on women who are already doing all the things. They’re health conscious. They’re the ones their friends look to when dessert menus come out to see if you’re going to order or not. You’re the one who has already ran when you get to Easter brunch or open presents on Christmas.
If this is you, I created this episode for you.
If you’re in this place you’ve heard other women talk about but never really got til now… you’re in the right spot.
I’m going to unpack two sides of this equation:
First, are you really doing the right thing or just the thing that you’ve always thought is the right thing?
Second, are you subconsciously letting sabotaging thoughts get in your way?
So I’m only very briefly going to touch on the problem believing that more exercise, less food, being a warrior who doesn’t sleep, and a workaholic … can cause. Because those I address in You Still Got It, Girl!and my follow up book Hot, Not Bothered.I cover those in hundreds of YouTube videos and dive deeply into the real what you need to be doing in my programs.
The fastest way to get support around myths you still believe is the 28 Day Kickstart, where I literally take you through the process of change for 4 weeks with live coaching calls, a private Facebook group, and the actual what to do so you can be in the change while you’re learning the science behind the right way not for a quick fix but for lasting results by adjusting to your hormones messages. They’re telling you what to do and you have control if you pay attention.
I will link to the Kickstart(it happens to be open while I’m recording – it’s only open a few times a year now so I can really take a group through the process with me live and provide answers to questions in the group. Plus each registrant gets a 20 minute session with me so it’s grown so much I wanted to be sure I can accommodate everyone).
The mistakes women in midlife most commonly make end up trashing their hormones. You can’t burn off fat with exercise if you eat less and tell your body to burn less. That’s like having one foot on the accelerator and one on the brake.
If stress – from any source – put the fat on – more stress from any source won’t take it off. And exercise is stress, my friend. Yes, even for you who listening right now thinking, “No, I NEED exercise to decrease my stress.” That is likely a quick fix like cocaine, and then you need another shot either later today or tomorrow. You probably could benefit more than anyone from less exercise. YES, you need it. Don’t think I’m saying don’t. But for a week you cutting way back may get you more fat loss than more exercise will.
Other things we address during the Kickstart are things you ignore or don’t think you have control over: your sleep, your digestion, your libido. If you’re thinking, what? I thought this was exercise and nutrition? It is, but you’re an integrated whole and the status of your habits in these areas tell me as a hormone balancing fitness expert what to do with your training program.
So let’s leave that one behind and suffice to say that what you used to believe would get you in better shape may be keeping you fat and out of hormone balance.
Let’s look at how you think about the things you need to be doing. So you’re exercising, you’re in need of restful sleep, and you need to eat well. No arguments there, right?
So, be honest. When I say exercise, what do you think or feel?
Words associated with exercise are often: hard, work, struggle, pain, sweaty, messy, time, hot, and uncomfortable. It may be time comes up for you.
Tap into the emotions around exercise. Here’s a tricky one: even if you love exercise but you are so busy you can’t do it like you want to, exercise can become something with negative emotions tied to it.
So, if you’re listening to this and you can pause, do it and then come back to me.
Just stop think- or better yet write down- what’s your response to “exercise?”
Do you attach impossible goals attached to exercise? Do you tell yourself you have to do it every day, have to do more than last time, want to be good at a certain exercise (even though you have virtually no experience doing it).
Anything there resonate? Again, pause. Don’t skip really thinking through for yourself what this is like. If this is important, change can’t happen if you don’t tap into the emotion of it.
So if you’re back let’s go on. I hope you really did this. This is different than some episodes, but it’s a little more interactive and a bit like a workshop I would do as part of a retreat. You can’t just “listen” to something and get it. If you’re talking to yourself while you’re listening, or you’re nodding your head… that’s a good thing. I do it all the time. I’ll be on a walk or hike listening to one of the podcasts I follow and I’ll be responding. Entertaining for commuters and my neighbors I’m sure.
What happens when you think about the word “nutrition?” What feelings come to mind and what words describe how that makes you feel?
How do you think about the fact that you’ve maybe gone through Whole30 or you are doing Paleo or you’re plant-based?
If you say you “have a sweet tooth” how does that feel for you?
When you think about the holidays and eating how does that feel?
Does the word nutrition, when it’s related to you getting results you want but aren’t getting now, stir up any emotion? Do you associate it with “diet?” But I’m not suggesting that you diet temporarily but that you acquire a lifestyle that might go through periods of changing your diet in different ways.
Compare it to chocolate cake, and to salad, and to pasta.
Try on meal planning.Does that make you feel like there’s no spontaneous have what I want when I want it?
We get comfortable eating the things we like. Even if it isn’t working we sometimes refuse to give them up.
An elimination phase of testing food sensitivities can be a trigger for you. But realize, it can be from the words we use and the feelings attached to them. It’s not necessarily the activity.
We grew up thinking everything in moderation. We’ve got higher cancer, heart and other diseases because of it not in spite of it.
Actually, when you’re struggling with weight or energy or can’t sleep, moderation in alcohol or sugary treats or gluten – even exercise isn’t the answer. The right answer is the answer.
Spinach and kale are healthy greens… as long as you don’t have drug interactions with vitamin K, and as long as you’re healthy right? You wouldn’t have them if you were sick with the flu. Well you wouldn’t exercise the same way with hormones out of balance as if they were in balance either.
Words associated with nutrition – eating less, being hungry, limiting, restricting, depriving, go to bed hungry, no fun, no flavor. Or Nutrition can be just neutral and boring for you. Diet may trigger more negative feelings. Pizza or tacos may trigger another kind of feeling.
This word we talk about all the time that very likely has feelings attached to it and we don’t even realize.
The word is Habits.
The word alone may or may not get you. But going to bed early, not staying up late, getting up early, checking your phone constantly, snacking all day… all of these are habits and if any of them is yours and someone made you change from what is currently a habit, it would feel foreign, maybe “bad.”
How do all those associated feelings motivate or convince you that you don’t want to do this?
At the airline counter if your bag is too heavy you have two choices:
The same is true if what you’re doing isn’t working. Some of my students embrace change and understand the process. The students that keep finding themselves exhausted or carrying more weight are still trying to eat less and exercise more. They tend to push through instead of find ease in doing what they want to become who they are every day.
They try adding more supplements and trying more shortcuts before they’ve got the basics. I’m a believer that it’s ridiculous to invest in “super foods” unless you’re already eating a few more vegetables every day and you’ve gotten rid of processed and fast foods.
For a short time – a month – 28 days – concentrated focus on something means that a year from now it will still be important. During that 28 days you’re working on creating new systems and breaking old patterns.
Guess what you’re not focused on? Goals. Goals are temporary. Skills are permanent.
So if you want to know how to eat and exercise and be doing it more naturally and normally a year from now you have to take about a month and focus on it. Concentrate on it.
Also really important is making an environment where doing what you want to be doing is easy not hard. If you’re a smoker and you want to quit but you live with four smokers, it’s going to be tough. It’s similar with exercise or with eating differently. There’s both a need to stop something and to start something else. With food, get rid of all the stuff you don’t want to eat. I call it a Pantry Raid in the 28-Day Kickstart.
Create the least resistance possible by getting a plan, clearing the time, getting your thoughts about it right, telling your friends and family, thinking in advance about how you’ll overcome obstacles like approaching holiday dinners or parties, tailgates, time alone when you might ordinarily eat food you don’t want to.
Let me come back to “baggage.” If you get negatively triggered by words like “workout” or exercise, or by nutrition, and food planning, for instance, rename the actions you want to take.
You may also have to look at what it is you’re telling yourself you want to do. If you say you want to lose weight, for instance. What if you focused on getting healthy and feeling good? The side affects on the side of the bottle are going to read, warning: may cause optimal weight. The point is though if there’s no negative association telling your brain to avoid avoid, avoid, you’re much more likely to create the system that gets you where you wanted to go. It’s just that your GPS is broken!
Your brain avoids negative things. Things associated with pain, disappointment, and it’s not going to bring those things to you.
This is no woo-woo episode. There’s literal science that began in the late 70s about the body’s physical ability to change based on your thoughts (and your emotions are just a result of your thoughts). So what you want to do is tap into the emotion to tell you what you’re thinking. You can logically change the thinking and when your emotions change habit change is easy, effortless, and fun.
When someone tells you you’re a “hardworker” or the most hardworking in the gym, are they hurting or helping?
Up to you.
Respond, no it’s easy. I enjoy it.
Because even if you think you value hard work. Your brain still does not want to go there.
Think about it. Hard work or vacation? Which one do you want more of? Struggle or ease? Which one do you want more of? Discipline or naturally? Which one do you want more of?
When you think of “fat-burning” or “calorie-torching” exercise what comes to mind?
How does it make you feel?
For 80% of the population the feelings associated with fat burning and calorie-torching are: hard, effort, intimidating, doubt, failure, exhaustion, punishing.
You won’t start potentially. You won’t stick, potentially. You won’t retain it.
Two things you want to do to lose menopause weight:
I hope that was helpful and I would love to hear from you. (leave a comment) First, if the 28 Day Kickstart feels like a fit the last one of the year, but also of it’s kind is happening in November and it’s open for enrollment now. This session will be available in the future for our Café members and nowhere else.
If you’d like a live connection with me via a retreat in Scottsdale or Boulder or private coaching (which by the way my private coaching clients come to retreats for significantly less than anyone else), please contact email@example.com my customer service experience wizard will give you the next steps to learn more. I’ve got one planned to kick off the year and another for summer at altitude.
Menopause weight and inches are temporary, girlfriend. As long as you find the permanent skills to adjust to the messages you’re getting from hormones. Don’t let them take up residence too long. Don’t give up and resign.
28 Day Kickstart https://www.flippingfifty.com/28-day-kickstart
How do you get better results? You’ve been there: stuck in same old repeating patterns. You started so well. You got to the middle thinking this is it. Then, nope. Same problems, and same obstacles bubble up again. How can you prevent those obstacles that prevent your results?
Before I introduce my guest I want to let you know this episode is sponsored by Fit U. If you have 20 or more pounds to lose and you want a program designed for you, I’ll share the link to the 8-week course in the show notes and a very special rate.
Warning: if you’re after a quick fix and misery through deprivation this is not for you. If you love to suffer this is not for you. If you want programs designed based on young fit males this is not for you. You should not do this course.
Personal Success Coach and Author Heather Lee Chapman has over a decade of experience coaching individuals to be their best and live their best lives through mindset, movement & nutrition. Heather has a background that combines Movement Science as a Personal Trainer, and nutrition as a Certified Nutritional Practitioner.
Heather works with her mentor Danielle Amos from the Proctor Gallagher Institute in leading a Business Mastermind group and educating people on Bob Proctor and Sandy Gallagher’s programs Thinking into Results, Lead the Field, (originally taught by Earl Nightingale) and 6 Minutes to Success.
Mary Morrissey[I am so happy and grateful…]
741 Hertz app (could not be found)
Is weight loss possible after 50? Do you wonder that? If you’re just trying to lose those last few pounds that came on during stress or hormone change, what does that take? How is it different than if you have 50, 100, or even 20 pounds to lose?
[Originally published in August 2017, this popular post has been updated – just in time for a special Fit-U program launch.]
Or rather, how should it be different? “It” being the process that you go through.
On this post I look at parts of the process that deserve attention. If you’re reading this you know very well by now what permanent weight removal is not. Take Carla*, one of my clients. When we met she was walking two to four hours a day, and eating as little as 800 calories per day. Her weight at the time was well over 200 pounds. If weight loss were a math equation, Carla, should be skinny. Here’s why.
Her estimated calculate Basal Metabolic Rate was a little more than 1700 kcals.
[By the way when I searched Google for the phrase “how many calories to lose a pound” it’s clear we still think weight loss is math and someone is still writing this B.S.: 17 million pieces of content were found. Confused? No wonder.]
Even walking slowly, at her start weight Carla would burn over 300 kcals per hour. She was burning 600-1200 daily.
Exercise calories are added to your resting (basal) metabolism for total energy daily expenditure. The total kcals to maintain her current weight were, depending on her activity that day, were 2300 – 2900.
Consuming 800 kcals per day she would easily be at a deficit. Repeating that day after day using an average exercise of 3 hours walking, she needed of 2600 to maintain her weight and taking in 800.
If this pure math solution was right, she was creating an average deficit of 1800 kcals a day. If it takes 3500 kcals to lose or gain a pound it should have been easy for her to lose a little more than 3lbs a week.
Yet, that’s not what happened. She didn’t lose. She reached a plateau pretty quickly. She got injured. She had insomnia. She gained. She got nervous when injured and unable to exercise. She feared eating more food or even the amount she was eating when she was exercising.
In spite of evidence (weight loss plateau, frequency of injury, even weight gain) suggesting that so much exercise and so few calories were actually slowing her metabolism, she held on to old emotional ties to the theory that exercising more and eating less will achieve weight loss.
I won’t leave you hanging! Carla did eventually lose. A sluggish metabolism from years of slow down and unintentional sabotage takes time to bounce back. But she did. She’s lost close to 75 pounds at this point and she’s well past 50.
It’s hard to let go.
Some of us are emotional eaters. Some of us are emotional food avoiders. Both emotional eaters and avoiders have a dysfunctional relationship with food. Many of us have an addiction to struggle. Hard work, discipline, and control feel better than relaxation, acceptance, and trusting your body’s signals. That kind of dysfunction extends to exercise, too. It’s easy to get into a cycle of taking out big loans, payback, and withdrawal. This is more noticeable in women who seek weight loss after 50. In that bank analogy sequence two out of three actions are taking away energy and only one is paying back. That’s where we get it wrong with exercise and nutrition. We’re never filling our cup. Our tendency is to mentally believe we’re being “good,” we “have” to suffer through some form of exercise and deprivation, in other words: mindset matters.
If you think you’re being good… you probably think you get rewarded for that behavior at some point instead of believing the behavior itself IS the reward (e.g. enjoying good-for-you food because it’s delicious, and liking the way you feel when you’re doing exercise that’s right for you).
If doing things you love brings a second set of rewards, even better. In regards to eating good food and exercise you can expect rewards like better sleep, less fatigue, more energy, optimal weight, and body confidence. Not so different than people who are able to take a passion and make it a profession. The successful ones are not without a hard work ethic, but they love waking up every morning to work and even the tasks they don’t love they can tie to the passion for the outcome.
#joyinmotion is non-existent in the majority of diet & exercise to weight loss plans out there
(Have you noticed? Torch calories! Burn fat! Even free consults promise to tell you “how many calories you need to eat and burn to lose weight” lead you to a dead end: this is not your health GPS.) This is true whether you have 5 or 50 pounds to lose, but the longer you’ve carried additional weight and the more you’ve limited calories the more TLC your metabolism-controlling hormones need in order to reboot.
Eating, avoiding eating, and exercise are too often punishment. While it might seem compulsive eating is a reward, if you’ve been down this road before, it’s more like punishment because you know what’s coming next in the cycle. You’ll feel bad and the underlying purpose was to create those bad feelings. That’s bizarre, right? But true. It’s almost as if, the bad feelings are more comfortable. They’re at least more familiar. You can busy yourself with more exercise, fewer calories and get “back on track.” That feels like a game you can win. But then it backfires again and you’re right back where you started. Or worse.
You’re not right back where you started from because…losing weight you lose fat AND muscle. Regaining weight is 100% fat.
Exercise as a punishment is like paying the interest on some huge loan. The cycle usually goes like this: you’ve overeaten something you wish you hadn’t, and you’re going to compensate for it with excess exercise. You might also use exercise as a coping mechanism for emotions you don’t like feeling. Frustrated, angry, sad or feeling inadequate, your exercise gives you a fix of mojo, at least temporarily. If this is you, you like exercise. Or you did, until you began abusing it.
The payback is the overcompensation that happens after being particularly “good,” which in my experience with is restricting calories or foods they love, and you got it, dieting. You’re “on something.” It may be legal but it’s not good. The off ramp on that diet highway has a lot of roadblocks on it. You end up eating because you deserve it, you can’t resist any more (there’s science behind that: your body is doing everything it can to tell you to eat more).
Then there’s the, “I exercised today so I can have this” and the opposite, “I haven’t exercised so I can’t eat.” Certain types of exercise actually make you more prone to over eating afterwards. You can sabotage yourself in fact with some of the recommended activities for weight loss. Longer extended walks are recommended. They’re lower impact, anyone can walk, and yet, if you get that information and you’re gung ho whether it’s January 2 or not, you’re likely to take that downtown with the if-a-little-is-good-more-must-be-better and you’ll over do it.
Certain types of exercise actually make you more prone to over eating afterwards.
The withdrawal is getting a great (long, or exceptionally hard, or both) workout in or dieting all week so that you can do the payback. You might have the special event and the dress to fit into. You might be planning it. You might not. You’re just trying to get ahead and “work hard” to get results until eventually the payback comes. That’s what clever programs call “cheat” days and what I call binge days. It happens if you’re starting something that you can’t possibly ever sustain. If it feels temporary, it will be, and it usually doesn’t end well.
My girlfriends and I used to joke that we each had to have (or in this case we were talking about someone’s daughter) a “bad boy” relationship. It was that one that everyone else knew wasn’t good for you, wasn’t going to last and yet you couldn’t resist. Yep. A bit like a diet or exercise plan that you start thinking that you can make it through this eight weeks and be magically transformed, skinny, and then you can do it normally. It never works that way.
Diets or crazy kamikaze bootcamps full of burpees, squats, and lunges that send you home unable to sit down and bring you back the next day more sore than you should be starting a new exercise session don’t instill #joyofmotion in most of us. Granted there are possibly the less than 1% of you reading this who are saying, yes, I truly LOVE to do punishing workouts, but the majority of us who follow human nature seek pleasure and run (or walk or bike) from pain.
The reality is that whatever you do to get to a goal – weight loss- fitness, you have to do MORE of to sustain. Why? Because a 250 lb body requires more calories to move, and sustain than does a 150 lb body.
You will slow your metabolism by becoming a smaller person. The good news: By changing the way your body burns fuel and adjusting it to becoming a higher fat burner, and increasing lean muscle tissue you can overcome and offset this seemingly BIG obstacle.
The truth about weight loss that isn’t done correctly is your metabolism will slow. If you regain weight (reminiscent of Biggest Loser participants) your metabolism could STILL BE LOW, if you’ve not released toxins that are stored in fat, or not paid attention to lean muscle creation. Those who are slaves to cardio and ignore weight training will be most likely to experience this.
Why can some people lose 50 or 100 pounds and keep it off? They’ve adapted eating and exercise habits that change the way they eat and exercise permanently. They’ve looked far beyond calories and looked at hormones and quality of food vs. quantity of food.
Hormones, not calories, control your weight.
You have an abundance of hormones. So at first glance, it’s a challenge less simple than addition and subtraction required to do calories in calories out. It’s like me and trigonometry. I had the multiplication tables down, damn it. Who moved the cheese?
But it’s also easier to balance out hormones. [The hardest part is reconciling your brain with the idea that less exercise is more, and more good food is more.]
It’s not punishing exercise. It’s exercise you like and less of it but with more purpose.
It’s not dieting or deprivation. It’s flipping foods you love that negatively impact your hormones into foods you love made with food that loves you back.
You don’t need bootcamp 6 days a week at high intensity. You don’t have to say no forever to dessert or to snacks. That would be unrealistic.
Remember this one thing about your body: It wants to be at ideal weight.
Now, your ideal weight might not look like the cover model on a magazine. (Even the model on the cover doesn’t look like the model on the cover). Your body wants the path of least resistance as much as your mind does. So if you feed it and move it optimally, it will respond by releasing fat it no longer wants to carry around.
If you have tried or are trying to burpee and starve your way to get there, or you “have to have” some crazy concoction of foods made or delivered to you to make your goal a reality, chances are this is not sustainable. If you want weight loss and yet your relationship with foods that feel comforting (momentarily) is so great you can’t or you refuse to break that cycle, now may not be the time.
What? That’s not where you thought this was going? I wish I could give you a program that works even when you aren’t ready to change. But, I simply can’t.
No one can want it worse than you.
This place you’re in could be your upper limit. You’re possibly afraid of changing so much that you won’t. Something about your struggle is working for you. You may associate yourself with the struggle. You spend time, energy, maybe money investing in new programs, or finding new experts to ask about what to do. You get a lot of answers. But you don’t DO any of them.
Then nothing I say can help.
If you are ready to make changes, to see changes, there are things to consider. If you have more than 20 pounds to lose, the changes you need to make with mindset become more important.
Women over 50 have a unique set of circumstances:
You need to address the whole person you are. You’re going to be either positively or negatively influenced by each of these:
So if you’ve skipped or ignored any one of those needs during a “diet” or a “bootcamp” or delivery of food to your door, there have been potentially more obstacles than solutions. It’s not your fault.
You can’t diet the way a 20-year-old does. You can’t fast the way a 30-year-old does. You can’t exercise the way you did even at 40. Make no mistake, you can look and feel as good (and often better – we’ve been beating ourselves up for a long time) as you did at 20, 30 or 40, as long as you don’t attempt to get there the way you did at 20, 30 or 40. For two reasons:
This is an integrated relationship and successful integration determines your success. At midlife and beyond the impact of hormones is amplified. [You’re not off the hook at 60 or just because you’ve gone through the other side.] You can’t outwork hormones and you can’t out-diet them; you can outsmart them.
To learn more about how to get fit after 50 if you have 20 or more pounds to lose, click here. Fit-U is designed for you. Fit-U starts now. Early access materials are ready now. There’s never a convenience time to do anything worthwhile. Do you want support? If you do, and you want it to be me, let’s do this.
If you want to learn more about the difference between:
Watch this special master class. I’ve rounded up all the research about weight loss – that is FAT loss – after 50 (because the last thing you want to do is lose muscle. Temporarily that will make you feel a false sense of success, but when the muscle goes so too does your metabolism. That my friend, is the vicious cycle that’s caught up with you. And yet, yes you can change it. Start watching. Then jump in right now.
During midlife hormonal shifts you are more susceptible to negative effects of stress since you’ve got more sources… sleep disturbances, progesterone tanks, libido drops and intimacy with your best friend could be an issue, caught between anything from kindergarteners to adult children and aging parents.. you’ve got the perfect storm.
It’s definitely an obstacle to optimal energy and fitness. I’ve got expert help here today to help offer some new insights.
We’re going to dive into how and why you can prevent the fat storage that’s oh so much easier when you’re under stress, and the brain fog and aging acceleration we all want to avoid.
Registered Herbalist (AHG) and Holistic Nutritionist, Danielle Ryan Broda has found her calling as an Instructor of Mycology at Colorado School of Clinical Herbalism, and National Educator at Four Sigmatic. Danielle brings her passion and expertise in herbal medicine, clinical practice, teaching, formulation, and her deep love for fungi, to the Everyday Magic™ of Four Sigmatic.
Stress has become so common in our modern Western world and no one knows it better than a Flipping 50 listener, let’s talk about some of the natural ways we can support ourselves.
Mushroom Coffee with Lion’s Mane and Chaga
Adaptogen Coffee with Tulsi and Ashwaghanda
10 Mushroom Blend
Adaptogen Blend + Mushroom Cacao with Reishi
Try Four Sigmatic for yourself(click here)
Use code: Flipping50
IG @foursigmatic and @danielleryanbroida
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