Before we dive into this episode and I roll out the red carpet for my guest I want o read a review from iTunes. Natural easy detox happens daily when you eat and drink the things that makes your body thrive.
Heart of electrolytes? Of course, you have! Don’t confuse those common exercise electrolyte sources (full of chemicals, sugar, or both) with what we’re talking about today.
Post-mold, and pre-triathlon competition, I’ve been sipping on this stuff daily. It’s a huge help for staying hydrated and for making it easier for your body to do what it should and can every day.
“Debra makes so much sense and afer following her for a few years I feel better (no daytime energy crashes anymore) look forward to exercising, and am seeing results! I am loving life again. This is a total game changer!”
Teri Cochrane is an integrative practitioner and thought leader in personalized health care. She has developed her own methodology, “The Cochrane Method®,” which integrates a multi-level nutritional approach, including bio-chemistry, nutrition, genetic tendencies, herbology, and counseling, to develop a bio-individualized plan for her clients.
She is a writer and speaker, and maintains a nationally read blog and radio presence. Teri specializes in complex health conditions and has a private clinical practice in Reston, VA within the metro Washington DC area. She launched her groundbreaking and Amazon best selling new release book – The Wildatarian® Diet – Living as Nature Intended in March 2018.
Are you in? The Cafe is opening for enrollment! Hurry before it closes!
I hope you haven’t skipped the assignment to create a vision of your own life at 75 before you listen.
I caught up with Dexter Yeats at Ironman Cozumel 2019. You may remember our interview two years ago when I had the good fortune to meet her at Cozumel Ironman 2016. Days before this year’s race we ran into each other at the hotel and began talking about mindset.
Listen in as we discuss her plans for next year, when she’ll turn 75. Here how she responded to my question about mindset and the placebo effect.
I’ll link to Dexter’s prior podcast with me and to the book that I began our conversation talking about.
Dexter’s home is undergoing remodeling right now, a new addition includes her personal workout room. It’ll be complete with a treadmill, a zero gravity treadmill, and a Wahoo trainer, with a beautiful view. (I’ll be sure to mention weights). That’s what she’s planning for her life at 75.
Age backwards and better with me … the CAFE membership is built for women in perimenopause, menopause and post menopause. It’s based on research featuring you, proven programming with women like you… and combines what you’d get with a personal trainer, nutritionist, life coach, and gym membership all in one place. It’s only open twice a year, though! Don’t miss it!
Other episodes you might like:
My interview with Dexter 2 years ago
My fittest year declaration for 2019 became much more my fittest year under crazy circumstances. It was a year ago almost exactly, Thanksgiving week in fact, that I decided to really see what my body could do. I started testing so I could benchmark in mid December.
The wheels fell off the bus.
I fell off the wagon and got run over by it.
Borrowing words from some beloved clients, these words fit when I think about the year I had hoped (but perhaps not visioned clearly enough, as you’ll understand later in this post).
This year was to have been my “fittest year.” So I proclaimed last December when I began testing my fitness level and registered for the Ironman Cozumel November 24, 2019.
I had let focus on my personal fitness slip and “exercising” had long since failed to motivate me. I wanted an event, an experience on my calendar again. Cozumel’s swim is 80 degrees with vision up to 100ft and feels like snorkeling. I’d done it twice before and it was an easy decision.
I hadn’t planned on a septic tank back up Dec 23, the Sunday before Christmas in the mountains. I hadn’t planned on it taking nearly 3 full months to mitigate the mold in my entire lower level or the disruption to my business. The start to my businesses suffered a great deal due to water, insurance, assessors, and the work crew traffic. I hadn’t planned on 8 media appearances in two months. And I hadn’t planned on 3 illnesses in 8 weeks that pointed me to the need to test whether or not the mold was truly mitigated or not.
It in fact was not. My immune system was compromised due to a mold known as “stachy”. I began taking glutathione and binders to support detox. In addition to using my sauna and spending as much time outdoors as possible, I was in contact with the landlord. She wasn’t willing to do anything else. I suddenly was moving.
I hadn’t counted on moving, or losing 1/3 of my belongings. I certainly hadn’t counted on moving out of Colorado to Scottsdale. But a fluke suggestion, a time constraint, and an even more fluke view of the interior of a home landed me here. By half way through 2019, my fittest year was nothing but an intention.
You’d think that moving out of that environment would make a difference. You’d be right. I’ve not been sick another day. However, I’ve had lingering issues with my endurance and stamina. I don’t have any for running. I have found that even 30 minutes of running – slowly – much more slowly than a year ago, is about all I want to do. Let me share that a marathon in an Ironman triathlon is likely to take 5 ½ hours on a very good day for me. This current status is not good news.[More on the lingering effects of mold soon in a podcast with my friend and mold expert, Dr. Ann Shippy.]
Walking a marathon I would project 7 hours. However, it’s helpful that you’ve trained for that. I’ve had other disruptions this fall too. Some recently. And they’ve severely clipped my training plans. My fittest year without training is how I’ve come to think about this now.
Just the past couple months several challenges have come up. Some so severe they’ve made me question my online business Flipping 50, in fact. As much as I believe in it there seem to have been signs, many signs, suggesting a change of direction in my life may be in order. As I thought finally some resolution was coming I got another jolt. Even in my fittest year, I had to run a business.
Just when some very important documents should have been delivered, the recipient emailed to tell me he hadn’t received them.
I was caught between consultations to enroll new coaching clients with 10 minutes to check on just why the FedEx overnighted package I’d paid $44 to send hadn’t arrived. Tracking numbers shed no light. It seemed to have disappeared.
Suddenly my FedEx customer advocate (who knew I needed one of those?) notified me he had found the package. In fact, it never left the store where I’d dropped it off. What???
Time-sensitive documents, made more time sensitive because I was boarding a plane for international travel very, very early the next day, didn’t arrive because they didn’t get sent?
Moments after this news I had to get the dog to boarding. My route was detoured. That took 30 minutes more than it should. I arrived home in time to do a group coaching program.
Except, the door from the garage to house was locked. The key, you guessed it, was inside. I never lock the door. But somehow, in the rush to get Truman out, juggling his dog food and leash and my purse, slightly distracted by the earlier events of the day, and the weeks preceding it, I must have locked it.
There was a key lockbox. However, I hadn’t punched those numbers in since I first arrived at this rental home 5 months ago. The text message from my realtor was long-since deleted from my phone. My landlord was gracious and helpful but couldn’t recall the number she’s set nor find the text either.
By some miracle, I stepped away and then returned to the box and pressed the numbers in. Wa-la. I’m in. The brain is a miraculous thing.
So here I am, as I type this to you, on a plane headed to Cozumel. That after all was to be the cumulation of my fittest year training. In 3 days I’ll start an Ironman. It was already something I was committed to, it wasn’t as if I could cancel. Sometimes though, a no-cancellation policy is best.
Though I’ve had long bike rides and swims, I’ve not done all the workouts. Certainly that’s true lately as I was interrupted by two conferences and a TEDx talk interfering with weekend training in the past 8 weeks. Nor have I done most of the runs as they were assigned.
Due to a lack of endurance, I’ve walk/run and thus, that’s my plan for race day. To start the marathon walking, running alternately for 26.2 miles.
If you’re the type of person who prays, Sunday might be a good day. (If you’re reading this after, please continue, I’ll come back and refresh this with the outcome.)
What I want you to know is what I’m employing to get me through. There is of course, what’s called muscle memory. But that alone is not what I’m relying on just in case my muscles have dementia.
I’m initiating the placebo effect.
I’m harnessing the vision ….
…of starting and swimming effortlessly and with a smile as I can see clearly and swimmers are beside me, in front of, and behind me comfortably. Seeing and swimming in pristine, warm saltwater sets us at ease. We swim with the tide and it’s less effort than in a pool. In fact, my time is better than it’s ever been and yet I feel relaxed not tired at completion of the swim.
I move out of the water, taking my time to go through transition or T1, changing into the tri kit I’ll wear the rest of the day. On my bike, my Bill bike, for the first time using it in a race, I’m calm. Take peace along for the ride. It was a message that came to me from him the morning of his funeral just days after his passing. For the first time I know this message was meant for me to relay to Bri for a reason. I just mentally named the bike, Peace.
Each of the three laps around the island gets warmer. Winds on this day are gentler though and seem to have a small tailwind effect on the far side of the island. I love the sunshine, the blue water, and the joy of motion. What’s not to love about choosing to do this? About having the body that loves it? I’m the only person who can pedal this bike but I’m not alone.
Dismounting the bike to through transition I’m glad to let it go to volunteers. As I begin the run, the day is warm. The tri- kit is sweaty and it’s the beginning of what for some is a single feat they would never attempt. But it’s just one foot in front of the other. It’s this where the human race really shows up. I’ve paced myself and know of course I’ve been out playing all day and I feel so very grateful to be here.
I have a flashlight tonight, something I’ve not had in the past. The third lap I know will be darker. And it will be magical because that’s where people come together as they’re falling apart. They support each other, they have endured the training and this long day and they want to finish even when their body is telling them otherwise.
I feel good, clear-headed about what I’m doing and why. I’m declaring the stress of the past year doable, not tragedies. I’m thankful for friends and family who’ve supported hard changes, who are there every day. They’ve given me the strength to make both the journey in life and the journey that began early on this day.
There is nothing without love. I love this. I love my family. I love my work. The success in anything is really in starting. Finishing, yes, is the reward. And sometimes you take that prize too. But the work and the discipline to get to the start is the real gift.
I’ll see that vision.
Then, I’ll pair it with emotion.
The source of some of my emotions you read. There’s more to tapping into emotions.
Can you think of a time when you were filled with pride?
You did something (you, not pride for someone else) that filled you with pride and pleasure for having done it?
Can you think of a time you were filled with confidence?
You were absolutely certain you were meant to be exactly where you were doing exactly what you were doing?
And can you think of a time you experienced pure joy? It was a silly, happy, funny story that makes you smile when you tell it to this day. It makes you laugh to the point of tears when you think about it.
Tapping into emotions like these along with a vision so clear you can see it, feel it, taste it, hear it and smell it… can change you. Can change your DNA. Perhaps it can even create muscle memory that wasn’t there. Because if you can create a vison, a story, so strong that your brain will not know if it’s reality or not and it will then create the body to match it.
Make no mistake, in that last paragraph I’m not asking if it is possible you can create a vision that strong. I’m asking if you will. Like you would have to train for a marathon, you have to have a plan and rehearse it. You have to repeat the vision frequently and consistently.
I’ll share more about vision in a podcast with 74-year old Dexter Yeats who is here to compete with me Sunday too. [We recorded it last night and it is just soooo good I may release it on Thanksgiving). There may be a secret to why she is competing in multiple Ironman triathlons every year since she’s retired. I call that rewired. The moral of that podcast is about seeing past the goal. Past the finish line, the retirement, the weight loss and painting that vision.
And, of course, I’ll share what happens to complete my fittest year!
Make it your fittest year! The Cafe is open for enrollment during Thanksgiving week! Starting Saturday November 23 you can join and SAVE!
If menopause metabolism has put pounds on you and or belly fat is an issue no matter what else is going on with weight, this is your read. I’d be willing to bet that most of what you believe – because it’s what you’ve been taught – is part of the problem. In this post I uncover what worked for me, and how I discovered the research that made my “accidental” optimal menopause metabolism formula no accident at all.
I was in the worst year of my adult life. It started with excitement (doesn’t it always?) that quickly turned to panic, and fear, and tears taking every picture off my walls while others were putting up holiday decorations.
I had to sell my house. After having quit my safe, secure job, (I volunteered for that one), having a 10 year relationship fall apart, my son went to college, I was working in isolation feeling “dumb” about all things online.
I went from someone who exercised 10 or more hours a week to someone who exercised for 20 minutes a day.
I was stressed.
And blessed. Because…
I went from someone who exercised 10 or more hours a week to someone who exercised for 20 minutes a day.
And after months of it I barely recognized myself. I looked BETTER. I was leaner, stronger, and healthier looking than when I thought I was in the best shape of my life months before when I’d finished an Ironman.
I dug into all the research to figure out what had happened to me… since that was opposite all the dogma about “more exercise, less food” right? I was barely exercising compared to the fitness enthusiast I’d been for 3 decades. At 49… what a time to cut back on exercise, right?
Actually…. Exactly RIGHT!
What I learned is that I’d been doing it all wrong. And MOST women are doing it all wrong. Most trainers and fitness instructors are doing it all WRONG.
The exercise programs they offer have in fact the opposite intended effect for middle-aged women. (and… next on my to-do list is think of much sexier name because frankly, no one really wants to be the middle child, be middle-of-the-road or middle-aged)
I would normally have exercised more and harder to get results if I was gaining weight or feeling less than fit.
Hands up… is this you too?
It is the answer you’ve heard from your girlfriend, trainer, and even doctor. Exercise more, eat less.
You’ve been led to believe calories control your weight. That advice totally ignores that hormones control what’s done with those calories. Do you burn them or store them? Hormones call the shots.
Since 1984 I’ve been working as a fitness instructor, trainer, manager, international presenter, health coach, and trainer of trainers in the fitness industry. I’ve seen and heard every single problem women 40-60+ have because women in that demographic are the largest population represented in fitness participants, fitness members, and personal training clients.
I took all the first-hand primary research and experience I had and began to look for the research studies on women in perimenopause, menopause, and post menopause. I looked at the women who aged most successfully (without the personal chef, maid, or luxurious spa days regularly) and those who didn’t – who struggled.
I learned that a very small fraction of research is even done on women in perimenopause, menopause, or post menopause. And that’s important in it’s own right that we separate those because “after 50” programs for “seniors” are usually B.S. programs with a label. They ensure that you’ll be surrounded by peers within 10-20 years age of you (is that even narrow?) but doesn’t ensure the program is created based on research about you.
The guidelines or position statements created about exercise or given by the Surgeon General for that matter, don’t address nuances of hormones or you, the woman who is experiencing the most dramatic shift and roller-coaster ride on hormones in her life.
And… in case you’re thinking, thank God I’m done with that, you’re never done with hormones! You are a woman in menopause for 40-50% of her life. Which depending on how long you plan to live and when you first experience perimenopause is 40-50 years of your life.
In addition to fighting o-besity, women in midlife are fighting info-besity. Too Much Information, or TMI, is killing us. The women I meet virtually, who are clients, or in audiences I speak to, tell me that they’re so confused by all the information.
It’s why I created Flipping 50. It is your filter. It is here that you ONLY find information that is based on research for and about you. Because what works for a 25-year old fit male (most often featured in studies) is not likely to work for a 55 or 65-year old woman in menopause (fit or not). But when we have proof, and proven programs (we measure pre and post ALL Flipping 50 programs and are using them to communicate with doctors about what is working for women in midlife) then we can narrow our focus. We can stop the information freeway and get on the road that makes us feel better faster.
And the answer isn’t more exercise, it’s less exercise.
The answer isn’t less food, it’s more food.
In both cases, it’s about learning how to do it better. Without deprivation or punishment.
If you hate it along the way you’re not headed to a level of fitness and body con that you’ll love to maintain.
If you love it along the way you’re headed to a lifetime of activity, energy, and vitality.
The Flipping 50 website is full of blogs and podcasts to support your journey. If you’re serious about getting a better GPS though, the real goods are found inside the Flipping 50 Café. Enrollment is open twice a year and while I record this, it’s open or opening soon (November 20-Dec 1). If you’ve come later… never fear, you can get on the first-to-be notified list and you’ll hear about any juicy special Café membership offer first, too!
Listen, I understand how very un-intuitive it is to exercise less and or not think that since you’re getting older you’re delicate and you need to go easy. Oddly enough, many of the current articles published today still reflect that old myth and feed into your confusion.
What I suggest is that if it’s not working for you – either the “more” exercise approach or the “go lightly” exercise approach- is that you learn more. Learn current research, what is proven to work, and has worked for thousands of Flipping 50 students in the last 7 years.
The place where you’ll find the most in depth content for exercising at home (or in a gym) is the first and only hormone balancing fitness site in the world. It’s (and I am) dedicated to women in perimenopause, menopause, and postmenopause… and it’s the Flipping 50 Cafe.
It’s less than a gym membership. It’s less than a personal trainer. It’s less than a nutritionist. It’s less than a health coach. And I can help you in all of those areas, with 35 years of experience working with women just like you (and me). I’m 55 and I get it. I get everything that you learned – because I learned it, even taught it, too. But we know so much more now. It’s just a matter of understanding how to change your thoughts and do the right actions. I’ve studied exercise psychology for over 30 years for just that reason.
Take a quick tour inside the Café with me here.
Then join while it’s open for the 2020 you’ll love.
Coming Soon- TEDx talk given November 2019
5 Day Flip (get started … with less exercise right now)
This post about fitness lies about menopause in an article I found purely by accident one morning. I didn’t intend for this to be a post I was working on this month. Yet, as I publish this, and you read it, our thoughts turn to getting or staying moving optimally, during busy times or heading into a new season or year. And we are vulnerable. We want information, we want it fast, and that may mean you don’t scrutinize it the way that I do.
Lies about menopause, period (pun intended), run ramped in my opinion. You’re told to expect hot flashes, night sweats, weight gain, belly fat, and cellulite. You’re told your vagina will dry up and you won’t be interested in sex.
You’ve heard that what you expect you tend to get?
So, stop it right now. (said in love and respect)
These things are common. They are not NORMAL. Could your metabolism slow down? Yes, especially if you’re doing all the wrong things, unknowingly. So let’s dispel all the lies about menopause that fitness related to start. Because trying to lose that belly fat and weight with more exercise more often will definitely kill your libido and make true those lies about menopause.
Those negative side effects of menopause? They don’t happen naturally, they happen naturally because of the habits you have. So let’s change them.
If you read anything online – even from what appears to be reputable sites – you’re vulnerable.
True science, does not make it good advice, for YOU. Unless the subjects in the research quoted and the data collected to create the position statements about exercise recommendations have been scrubbed to be sure that it is based on YOU (a woman in perimenopause, menopause, or post-menopause), you are reading TRUE science, pertaining to someone, just not you.
True science, does not make it good advice, for YOU.
And any author, advisory board, and publication can slap a title on a blog or article that includes the words menopause or “in menopause” and suddenly, Virginia-there-is-a-Santa Claus-effect is born and you don’t even realize it.
I read an article, completely by accident this morning, searching for something else. I call that the rabbit-hole effect. I’m sure you’ve experienced it. The article had so many false statements about losing weight with exercise during menopause that I was compelled to create a response (and did directly to the site as well as creating this post).
I want to point out here the reason this is such a problem.
There’s no intentional harm here. There’s no knowledge of the fitness lies being shared. I believe the authors, the site host, the board, have not intentionally provided false information or led you astray. They have, however, not got experience enough to know whether 1) general exercise guidelines pertain to specific people within the population or 2) if the sources from 5 years ago (when published in a book means it was research at least two years older than that) is still the current thinking or we’ve had enough additional research and practice to know more.
So dive in here and read these. My hope is you’ll have more awareness about what at first pass appears to be good advice and is just, in fact, a collection of broad information not necessarily intended for any individual. Namely, you.
The Surgeon General’s recommendations of 2 hours and 30 minutes weekly (or 30 minutes of exercise at least 5 days a week) may not be enough said the author. You may need 4 hours a week to offset the effects of menopause. The older you are the more exercise you need to lose weight was the message.
I call B.S. In fact, better exercise, not blindly more exercise, is better. We all can stand to get more movement, but more exercise is not going to solve the real problem, in fact it will cause one for women in midlife often short on time, sleep, and prone to injuries. If you’re reading this and suffering at this moment from a muscle tear, a joint issue, plantar fasciitis, or any condition, you know who you are.
Truth: It varies according to your signs and symptoms. What’s happening for you?
One small passage or two in this section gave me hope. There was discussion of the need for high intensity exercise to boost fat burning.
The hope was short-lived. The paragraphs that followed outlined the exact opposite of a midlife woman’s hormone reality.
I call B.S. on this one and it makes me furious. If you still believe that cardio is the way to burn fat, you are oh, so vulnerable when you read things like this which reinforce your thinking. It couldn’t be further from the truth. Strength training contributes to a greater fat burning immediately after exercise and long term as you actually change your body composition instead of burning calories (and not enough to matter) while you increase cortisol if done too much that makes you store more fat instead of burn it.
Do you need cardio? Yes. Very little doses of higher intensity and more of very low intensity. Ditch that middle of the road, middle intensity that actually adds inches to your middle.
Truth: Amidst all the lies about menopause this one is big. More cardio can accelerate aging and have the exact opposite intended effect. Seek enough. But not too much.
If this hadn’t been outright sad it would be hilarious. Tabata research was done on elite male cyclists who did interval intensities of 110% of their VO2 max. That is, they wanted to lose their cookies over a wastebasket after they were done. The motivated ones, at least.
How can we possibly think that what works for young, elite male athletes will work for middle-aged women in menopause?
It is hardly a beginner’s protocol. On this particular point, I find it a little irresponsible for a 16-year fitness professional columnist to make the statement that Tabata is better for a beginner to try.
Common sense in fitness teaches progression. To start using intense intervals, responsible progression would pair the interval duration with a rest interval equal or greater than the work interval. With Tabata intervals you work 20 seconds and recover for 10.
The second point to be made here is that repeating intervals of this type for 8 cycles (4 minute total duration) means that by the latter several intervals whatever exercise you’re doing you’re potential for poor form is likely. That is certainly true if as in many exercise classes, the 4-minute duration of intervals are repeated multiple times during a workout.
The instruction is often “do as many as you can.” Good luck if the instructor or trainer also tells you to do a burpee, where at 5 different points form could suffer and put undue stress on joints. Moving in a frenzy is not a good way to either elevate heart rate or create a higher metabolism.
Moving in a frenzy is not a good way to either elevate heart rate or create a higher metabolism.
Truth: Tabata intervals were originated from research on young elite male cyclists. Does that relate to you? ‘Nuff said. Do use recent studies on post menopausal women (and a different, more common sense protocol). Safe (not stupid) moves for intervals keep the risk: reward ratio optimal.
A math equation to determine your target heart rate zone will fail over 50% of the people over 40. It will under (in the majority of cases) or over estimate where your heart rate should be for optimal results.
Unless, you have me or another trainer give you instructions to self-test or test you in person, you can’t accurately “calculate” heart rate zones. Your body never lies. The how-you-feel measure is often a much better determinant of whether you’re working at the level for the purpose you have. You no longer want to be in what you learned once as “target heart rate” zone. The target is higher than that if you’re doing intervals and lower than that if you’re doing recovery. Every training session should have a purpose and the purpose determines the zone (I provide 5 for private clients) you should be in.
Interested? Reach out to me about how to test. You will need a treadmill or a stationary bike at a gym. You can do the test and interpretation alone or with a follow up 90-day plan. A six-month private coaching option is available right now with $2000 of bonuses if you hurry. There are only 5 spots available. Offer ends when spots are filled or Nov 27. Click image below to find out if it’s right for you.
Truth: You can exercise effectively without a heart rate monitor. After 25 years of testing and of training with a monitor, I don’t use one. I use my own talk and breathlessness scale. It never lies, though heart rate often does. I like to say, if you feel like you’re having a heart attack you probably better listen to that. If you feel like you could work much harder, listen to that too. Lies about menopause and exercise may suggest to you you have to be in “the zone” but more importantly, you have to know what your zones are.
More exercise tips the cortisol hormone into higher gear. If you’re not losing weight with a moderate level of exercise during menopause more exercise can make matters worse, not better. In fact, more exercise can make a woman in fair shape gain weight.
Take me for example. Following my current triathlon training schedule I’ve gained eight pounds. Why? When hormones set up a perfect storm for you anyway, like dropping estrogen, testosterone, and progesterone, you’re more susceptible to the negative effects of cortisol. More exercise is a source of stress.
A smarter alternative is to plan the time you do exercise better. Move more in your life, but don’t add more days of exercise. Recovery is the most often overlooked feature of exercise for men and women both over 40.
Truth: If a little of something is not working more of it is not going to get better results.
This is sometimes true, not always. In the article there was no explanation for when it is a good idea and when it is not. If you’re already “tired all the time” or exhausted but not sleeping, two common complaints of women, adding intensity may not be the best option for you.
You’ve got to do what I call “restore before more.” It’s part, in fact the first and most important part of the After 50 Fitness Formula for Women.
Truth: Yes adding intensity – to part of existing exercise time – may be a solution. It depends on your status.
Making each exercise session longer is not a good recommendation. It in fact will have the opposite intended effect. Cortisol tends to creep up after about 75 minutes duration. There’s a sweet spot where enough exercise is best and more is too much.
If you combine #5, #6, and #7 as many women would do – at once – in the middle of desperation because nothing they do is working? You have a recipe for adding fat, fatigue, and making matters worse). Of all fitness lies, the combination of more time, more intensity and more duration – all at the same time should intuitively seem wrong. Yet, it’s essentially what millions do in January. Every year. Statistically this is not working out well for us.
Truth: Who has more time? and P.S. lack of time probably saves you from yourself. More exercise often means more cortisol, more exhaustion, more need for recovery time.
A section of the article dedicated to strength training restored my faith in the author (a trainer). It focuses on reaching fatigue, targeting the whole body – especially large muscles of the body, and doing compound (multi joint exercises) instead of isolating body parts with exercises. This section nearly made my heart sing compared to the other fitness lies about menopause elsewhere in the article.
But then the author went on to discuss “Met-Con” workouts and suggested mixing strength in with cardio. And…. I’m out. Read on for why.
Including but not limited to burpees (where at least 5 things can go wrong) and squats with overhead presses (40% of my clients over 40 have or develop a shoulder issue- often due to this type of movement), push-ups and jump squats.
Even the author recognized that keeping frequency of this type of workout to a minimum is best for reducing injury. If you’re lucky enough not to get injured the first time, that at least, is good advice.
These types of exercises are fondly (insert sarcasm) referred to at Met-Con workouts. They promise (because of the sexy-mysterious name) to burn more fat better, faster, and leap over small buildings.
Truth: If feeling like you’re “exhausted” gives you the impression that you had a great workout, you’re evaluating on a broken scale.
The best use of Met-Con (short for Metabolic Conditioning) exercise is intervals that are cardiovascular in nature, not muscular strength and endurance in nature. Why? Because you want muscular FATIGUE, not overall TIRED.
You can move fast doing any movement and get tired. But if you do strength movements (as lunges, squats, push-ups) rapidly, you fail to reach fatigue and therefore fail to create lean muscle that boosts metabolism. You may succeed at getting an injury. Speed increases injury rates that surpass that of increased resistance.
Any Exercise Can Make You Tired. Some Exercise Can Make You Better.
There you have it. This post was pure coincidence and unintended. That’s scary. Because I spend less time searching for articles on line than you do these days. I spend my time researching journals and primary research. So in 10 minutes of searching to stumble across such mythological (not in a unicorns and rainbows way) article dedicated to exercise in menopause, is alarming.
What role do you play? Are you following, spreading, starting to uncover clues about what’s happening. I leave you with this, question everything about your exercise. Is it making you feel better or worse? Are you healthy or injured? Are you energetic or tired? Do you have more stable moods or are you up and down? Are you sleeping better or worse? And don’t buy into those lies about menopause suggesting that it’s just part of it and you have to deal with it. You don’t!
A note about resources and references: It is not necessarily best practice to quote one’s own work. I acknowledge that here. In these works combined I cite over 200 research articles that pertain to women in perimenopause, menopause, and post menopause that are directly related. I hope you too will see the justification of listing these books.
Hot, Not Bothered: 99 Daily Flips to Slimmer, Fitter, Stronger, Faster So You Can Master Metabolism Before, During, and After Menopause.
You Still Got It, Girl! The After 50 Fitness Formula for Women
Looking for a resource for menopause and aging? There’s a new foundation on the block and my guest today is heading it up.
Claire Gill is founder and CEO of the National Menopause Foundation, a new nonprofit organization dedicated to creating a positive change in how people perceive, understand and experience menopause.
Claire is a storyteller at heart and has spent her 25+ year career assisting Fortune 500 companies, iconic brands, business start ups and nonprofit organizations to communicate and engage with their audiences in more meaningful ways. As a partner in a NY-based public relations agency, Claire led national campaigns for brands including Campbell’s, Kraft and Kellogg. Earlier in her career, she promoted the “Oscars of the Fragrance Industry” for the nonprofit arm of the international fragrance industry and spearheaded communications for a national nonprofit supporting a diplomacy program of the United State Information Agency.
This project in menopause and aging isn’t out of the blue for Gil. For the past six years, Claire has worked on women’s health and healthy aging as a senior executive at a national nonprofit focused on bone disease. During her tenure, she successfully developed and launched a new patient registry to track input and insights directly from patients – a first in the bone health field. Claire has served as a media spokesperson for several clients and organizations and has contributed to books and articles regarding public relations and patient advocacy.
Menopausemetamorphis to connect with others in your peer community.
It’s almost open!
I get asked quite a bit, sometimes on podcasts, what my day is like and what workouts after 50 work for me. So here it is. One woman’s response, was “this is for someone who lives a life of leisure.” As I wrote in You Still Got It, Girl!, If you’re crazy-making I’m not going to get in there with you.
I did this (maybe altered) even in my 40s while a single parent, shuffling to early morning basketball practices, day-long golf tournaments, while juggling two jobs, and writing a book.
Don’t play the victim card with me. If it’s working for you and you want to stay there, that’s your call. I’ll be here when you’re ready.
I say that with no judgment, you may truly be doing all you feel you can handle right now. I just want to let you know, I believe there’s something positive you can do now. The hardest thing is to ask for help. I get that. But I’m here if you need it.
4:00/5:00am awake /water/2 mugs matcha latte while working (I consume 12 ounces of H20 first thing and 8 oz between matchas)
7:30am High intensity intervals 20-30 mins (treadmill, elliptical, boxing or bike)
or High Intensity weight circuit with 3-5 minutes of Core or Pilates at the end of any session
8-12 ounces of H2O
9:00am High Protein Smoothie with all the things
(vanilla Plant Power, greens, maca, turmeric, Fiber Boost, protein, minimum fruit, avocado, chia)
8 oz H2O every hour
12:30pm Lunch – sometimes a second smoothie if I’m working, or a Flipping 50 soup (there’s a seafood chowder I love)
1:00pm short walk
8 oz H2O every hour
4:00pm weight training/Pilates/or yoga
8 oz H2O before dinner
5:00/6:00pm dinner (usually a one pot meal with a protein and tons of veggies)
8 ounces H2O
8:00/9:00pm ready for bed
Every day varies but this is very typical. I don’t snack in the afternoon typically but when I was in CO I would get cold (!) and have a cup of bone broth or less frequently a matcha latte or cup of a Mushroom Blend (use code Flipping50 to try it!) in the afternoon.
These are not “rules.” This is just the formula I follow. It’s life. It emerged out of tweaking based on science the last 15 years and testing not only myself but first dozens, then hundreds, and most recently thousands of clients that find this works for them too. When you’re changing, you don’t have to (or want to) change it all at once. We go for the one biggest influencer that will help the other changes fall into place so much more easily.
For me, it’s a catalyst. Exercise set everything else in motion for me. It makes me want to fuel better for a better workout. It makes me want to fuel better after (proven that even 6 minutes of power walking within a half of hour of lunch made subjects voluntarily choose healthier for themselves at a buffet – think of that on Thanksgiving Day!)
There was a question asked on a weekly webinar I host for a national organization this week. Let me give you a little background.
The webinar was about obesity: cause and effect. When the (excellent) presenter was nearly through he showed a slide about the top two external solutions being 1) exercise and 2) nutrition.
An attendee asked, “Is it true that exercise doesn’t really contribute much when it comes to weight loss?”
The presenter’s answer was that though that’s true that the calories burned don’t contribute a great deal to caloric deficit, exercise is still key. (In alignment with Flipping 50’s After 50 Fitness Formula for Women course and book) It’s about the hormone balance that proper exercise does for you that ultimately influences weight.
I won’t go into a deep lesson on hormones in this post intended to share my routine. Yet, I do want to call your attention to the fact, the reason what I do works (and is Flipping 50 program-proven!) is that it supports hormone balance. That in turn ensures that I can sleep, I can burn fat optimally, I can get hungry at appropriate times, and feel full and sated without cravings. I can concentrate. I can reap rewards of lean muscle from workouts.
I don’t exercise thinking, “how many calories does this burn.” I do think, “what type of workout do I need on this day at this specific time to optimize hormone balance?” Most of the time that thinking comes in a weekly or monthly plan. I already know what my workout plan is for 3 weeks from today. I may have to adjust it based on life that week, but I don’t guess. I do the same for clients.
This week for instance is day-by-day changes for two of my private clients based on little “niggles” occurring for them. So we’re not doing workouts we would if they were 100% but we’re still focused on hormone balancing workouts that support their muscular needs right now.
Back to the webinar, my question was, “You listed these in order of 1 and 2 making exercise first, while we’re hearing more often that nutrition makes a bigger difference. Are these in fact, in order based on importance according to research?”
The presenter addressed it but not with a definitive answer. I think because there is not one. But where obesity is concerned, insulin resistance is what we call a co-morbidity. That is, a second condition or disease. Insulin resistance occurs at some point as weight creeps up. That is a pre-diabetic or diabetic threat. And often with insulin resistance weight gain will occur if it isn’t already.
Exercise plays a key role – as long as it’s the right exercise at the right time – in improving insulin sensitivity. Nutrition also plays a key factor in blood sugar and insulin.
But… again. Exercise is a catalyst. And more important, not exercising is a catalyst for poor choices. Can you relate?
The presenter’s answer was that there is no question it is both. He didn’t however put one before the other. We do eat multiple times a day and exercise less than that. So we better get food right. There is the need however to moveoften. Don’t sit or stand in place for long periods of time.
Become someone who can’t sit still.
Exercise less, and eat more, is the subtitle of You Still Got It, Girl! for a reason. It’s the opposite of the mantra you’ve heard too often your whole life. Women exercising themselves into more stress and cortisol, then starving themselves with a lack of nutrients create a slow metabolism by confusing their bodies.
Yes, in our sedentary contemporary society you need to exercise – and adequate intensity is important with middle and older age – but moving more throughout your day every day is more important.
If your exercise leaves you on the couch for “couch compensation” your exercise has actually hurt your health and fitness. You’re seeking the muscular strength and endurance to do what you love to do with the people you love to do it, when you want to do it.
I posted something last week on Facebook about what happens to the body with less (but the correct) kind of exercise.
And still…. A woman commented that the image (with good muscle definition and a fit and lean body) was no doubt due to my triathlon training.
I fell out of my chair laughing.
Here’s the truth. Since the advent of my triathlon training this year, and perhaps not unrelated to mold exposure for 6 months the first half of the year, I’ve gained 8 lbs.
Yep. I tell you the good stuff, so I’ll tell you the bad stuff. I don’t feel great. I’m getting close to the event (if you’ve been here you may know it was intended to be my “fittest year” and I’m headed to an Ironman in a week. I’m now tapering (less training in preparation for race day freshness). So I’ve already begun to see a difference in my weight or feel one more often (no scale at home).
But I was and am just “exhibit A” of what MORE volume and MORE intensity do to a woman in perimenopause/menopause. They create more stress, more cortisol, more fat storage and inflammation.
But the woman’s comment is what spurs me to do what I do. Unfortunately, too many women STILL BELIEVE that it’s about harder and more exercise and that they can never look like that because they aren’t athletic. That is the #1 MYTH and your biggest obstacle.
You do have to stop… processed foods, poor carbohydrate choices, a lack of protein, and sugar (there are no healthy forms). But you, my dear, if you don’t love exercise, may have a better chance or at least it’s equal to anyone who loves exercise.
Because like me, overexercisers are more likely to weigh more due to inflammation, and cortisol increasing fat storage and halting fat burning during midlife, specifically. Look at triathletes in their 50’s 60’s and 70s and you don’t see “skinny,” you see often the same slice of weight and body shape you would anywhere. It depends on how they train and how their body handles it. Some refer to their legs as “tree trunks” or they midsections as “budha bellies”
I am at a WORSE shape and weight right now because of more exercise. Is this training year different? Yes. Every year of training is going to be different. You can’t expect the same results from the same training with ever changing hormones.
Now, did I go to extremes? From your vantage point, probably so! You don’t have to tip the exercise that far though. Two or three exercise classes may be too much for you. Three days of strength training may be too much for you. Just an hour of exercise instead of minutes of optimal exercise may be putting you into cortisol trouble.
I’ll indulge in myself a bit in a blog next week to share the details of this year that contribute to my “fittest year” turning into “fittest year possible” with mold, and sudden moves, large financial loss of belongings, need to detox and change plans.
Stay tuned for that. For now, look at your day. Do you have a schedule? Your body likes a routine. Do you make it so it works for you? Yes, I know work, family, pets happen but they don’t control it all. You do. If you want to change you take control.
If you want to have a reason to exercise for 2 ½ months AND have 4 days of movement, motivation, and mindset shifts, come to the next retreat! Message me at email@example.com for the current discount code – if there’s one still available we can help you get in for less! Mention the blog
Hormones after breast cancer has always been a rigid no. For most. Not all. My guest today is not only a breast cancer survivor but a doctor and estrogen “think tank” participant. If you or someone you know has or has had breast cancer, this is a must.
She’s in her 70s and you’d never know it. She’s survived cancers and you’d never know it. Listen to her voice and you’ll question whether she’s really 70. She’s got the 411 on hormones and breast cancer.
Dr. Berkson is one of the “mother’s” of functional medicine, considered a thought leader in hormones and functional medicine. She has been teaching CMES: continuing medical education courses, for health care professionals like MDs and pharmacists for many decades. Recently in Utah she gave the first CME accredited class, it passed peer review, on how and why to prescribe hormones for breast cancer patients to 150 MDs and pharmacists. She had breast cancer 26 years ago and has been on cBHRT for 20 years.
She has an eBook on hormones for breast cancer survivors. She has 21 books out, many on hormones and is a best selling author. She was a scholar at an estrogen think tank working with the top scientists that discovered the estrogen receptors and profiling for breast cancer patients.
There is a lot of misinformation in doc’s as well as patients. Don’t miss out on protection and youth as you age. Let’s get the facts straight from a doc and scientist that knows them.
Women have been told and believe that hormones cause cancer. Dr Berkson has a very different opinion and she’s living evidence of the opposite.
Let’s blow this myth up and talk about pros and cons of hormones after breast cancer.
Get her muffintop-recipe (whole other interpretation)
Sexy Brain (book)
Estrogen Matters (book)
Add all the ingredients to your high-powered blender and secure the lid. Add more chickpea liquid (aquafaba), if desired, for a softer hummus. Add the hummus to a serving plate and garnish with olive oil, paprika and fresh parsley. Take this basic recipe and flip it with any of these variations for added veggie and protein boosts!
Reduce garlic clove to 1, add 2 medium beets roasted
Flip: Roasted Red Pepper Hummus:
Reduce garlic clove to 1. Add 8 oz. roasted red peppers (jar, drained)
Flip: Black Bean Hummus:
Reduce garlic clove to 1. Add half a can of rinsed and drained black beans.
Party Flips: Put these colorful hummus recipes in white bowls next to veggies and you’ve got eye candy for any table. You may want to use more liquid to make the hummus so it’s slightly softer depending on the veggies you pair it with. (It will stiffen in the refrigerator) Include spoons or knives for guests to use if it’s a stiffer dip.
To assemble, lay zucchini strip flat and spread a thin layer of cream cheese over it, then top with smoked salmon. Tightly roll each zucchini slice from the left side in.
Cashew Cream Cheese
Drain the liquid off of the soaked cashews. Add them to a high-powered blender or food processor and blend until completely smooth. Stop to scrape down the sides as needed; you can also add filtered water a tablespoon at a time if you’re having trouble blending.
Note: if your blender has warms the mixture very much, take a break now and wait for it to cool down. Then, add the yogurt* once cooled. Salt and pulse to combine.
Transfer to the clean container and cover.
Let sit out at room temperature for 24 hours. Taste the mixture, and add more sea salt to taste; let it culture for another 12-24 hours if you want a stronger tang.
Store in the refrigerator for up to 1 weeks.
Flip: length of storage time may depend on the culturing conditions and brand of yogurt used. If you’re making it for your party, just prep a couple days in advance. It will be gobbled up.
*I use coconut yogurt for this recipe.
Party Flip: Planning a party? Don’t forget to pre-protein to keep blood sugar stable and focus on the people not the food. I have a smoothie or other high protein before the party starts. It puts you in control. If you want to indulge, of course it’s a choice. If you don’t, you’ll make good choices without feeling deprived! [It always helps if you bring a dish like this that you can eat without worrying how it will effect your gut.]
**more recipes in searchable format inside the Cafe