Better Mattress, Better Sleep in Menopause?

Ask any woman what she wants and it just might be better sleep in menopause. Ask her what her biggest challenges are and she might say belly fat or energy but often the underlying reason is poor sleep whether she knows it or not. 

Dr Michael Breus contributed an expert opinion in the sleep chapter of You Still Got It, Girl! The After 50 Fitness Formula for Women. He was responsible for leading me to what’s become not only a group of colleagues but also friends.

Cardiovascular Fitness Walking Tips

My Guest:  

Michael J. Breus, Ph.D., is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. He is one of only 168 psychologists in the world to have taken and passed the Sleep Medicine Boards without going to Medical School.

Dr. Breus is the author of four books with the newest book (2021) Energize! Go from dragging Ass to kicking it in 30 days, adds the concepts of Movement (not exercise), and Intermittent-Fasting to his already famous Sleep Chronotypes. And it was recently named one of the top books of 2021 by The Today Show. In his 3rd book (2017) The Power of When, which is a groundbreaking biohacking book proving that there is a perfect time to do everything, based on your biological chronotype (early bird or night owl). Dr. Breus gives the reader the exact time to have sex, run a mile, eat a cheeseburger, buy, sell, ask your boss for a raise and much more based on over 200 research studies.

He is an expert resource for most major publications doing more than 400 interviews per year (Oprah, Dr. Oz, The Doctors, NY Times, Wall Street Journal etc.-list available). Dr. Breus has been in private practice for 23 years and recently relocated to and was named the Top Sleep Doctor of Los Angelos, By Readers Digest.

Questions We Answer in This Episode:

    • Your book Energize! Included the concept of movement (not exercise).. And given Flipping 50 is all about LESS Exercise, More Movement I already love that.. Tell me more about how you came to include the distinction of movement vs exercise 
    • How can listeners pick the best mattress?
    • What is a Chronotype and why is it important?

Better sleep in menopause is possible. Some women have very little issues. We all want to be her. But if you’re not, keep trying. Take the right steps and you’ll get there! We’ve seen and heard improved sleep… and reduced night sweats and hot flashes within a week of starting programs.

More Tips for Walking Effectiveness and Comfort

How to prevent tightness in hip/low back? What would cause lower back pain while walking?
Lower back pain can be prevented with improvements in walking posture. Imagine a tall posture, leaning forward from the ankles. The biggest mistake is made leaning from the waist.
Your fascia – the layer of ligamentous tissue covering your muscles – essentially stiffens. Change the gait or stop and stretch periodically.
Find warmups at my Youtube channel.

Long strides or short?
Yes! Based on the previous response, you want to mix it up.

Best posture while walking up a hill? Saving our knees?
I’m not sure these are the same question or separate, so I may misinterpret in my response. You maintain the same forward angle from the ankle as when on a flat. Avoid bending forward from the waist or the neck.

Best walking routine to burn the most fat in a shorter period of time?
This one completely depends! If you want to burn fat you have to be in an optimal cortisol and insulin dance. I could tell you a routine that for someone would support fat burning but for you might encourage fat storage or adrenal fatigue.

For Osteoporosis – [This question is not quite clear but doing my best]
Walk, but don’t only walk. We are mobile during the day so more of the same load doesn’t overload bone enough to add more stimulus.

How to Make Walking More Beneficial with These Tips

Connect with Dr. Michael Breus

Website: https://sleepdoctor.com/

 

Other Episodes You May Like:

Sleep Through Menopause Without Medication: https://www.flippingfifty.com/sleep-through-menopause/

Intimacy and Incontinence: https://www.flippingfifty.com/the-girlfriend-doctor/

Lose Fat and Add Muscle After 60: https://www.flippingfifty.com/loss-fat-and-add-muscle

Resources: 

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Shoulder
Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Hips
Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

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Chest
Measure from the rib cage just under breasts at bra line

Waist
At the belly button/umbilicus

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