Walking mistakes may be keeping you from your best results. Doctors often recommend walking as a best exercise. However, the blanket “walk” advice leaves a lot of information out. You’ve got less room for error after 50, especially if you’re in menopause.
If you’ve added a walking program – or plateaued using one – or you’re thinking about starting a walking program, avoiding these mistakes will help you keep moving in a more effective way.
This episode is sponsored by CBD for Life. If this time of year finds you a little sore from workouts, CBD is a new tool in the toolbox, providing the anti-inflammatory properties without the THC or feelings of being high. I use mine most often on my upper back and neck, though also recently apply to my quads as I’ve started running again. I gifted some to my 93-year old mom for her lower back. I love not only that it works, it’s harvested thoughtfully, and that it’s a female founded company. I’ll link below to it and the discount code to try it yourself.
Fitness mistakes like this are the #1 reason for injury. I so understand the desire to get results yesterday’s yesterday, however it just won’t work out in the long term. You’ve got to have a foundation before you ramp up to more.
“Smart starts” lead to flipping fantastic finishes. Have you ever tried to read the last page or last chapter of a book without reading the middle? It’s not satisfying. It doesn’t have the impact or desired outcome on you. Neither will your fitness program.
Walking mistakes like this are the cause of overuse injuries like tendinitis most often in the IT Band, or bursitis of the hip, or plantar fasciitis.
Flip: Walk frequently but short periods to start. Add 2 or 3 minutes a week to your walk per week. So week one you walk 20 minutes, week two you walk 23 minutes. It may seem slow but in a month you go from 20 minutes to 32 minutes of walking, and that’s significant. Yet you’ve allowed your joints, ligaments, and muscles to adapt.
Walking mistakes like this one will prevent fat loss during menopause. That covers a lot of years since it’s not uncommon for women to experience perimenopause symptoms for a decade.
First of all it’s important to know, we should all be walking. It’s movement. But just walking has become necessary because we all sit so much. You need however to have some intense walking, some light walking, and some intermittent high and low intensity (interval) walking in your routine.
You’ve got three energy systems. So a single intensity all the time is going to ignore two. It’s not good to go all out all the time. It’s also not good to go super comfortable all the time.
The most common mistakes:
Have purpose to your workouts. Every single one of them. Even if you’re at your ideal weight and you “look fine and don’t need to lose weight,” your best aging happens when all systems are go. Think down the road.
Flip: Plan a long slow day, a short interval training day with at least 4 repeats of 30 seconds or a minute of fast or hill walking alternated with recovery, and a moderate intensity day in each week.
Walking is cardiovascular work that will have very little positive influence on your lean muscle mass. You lose muscle easier than you gain it after 50. To preserve it, and to gain any, you absolutely must strength train.
You’ll be decreasing your percent body fat by increasing your lean, and that ultimately will support a higher metabolism that then helps fat loss.
The real clarification you want to make is that fat loss, not weight loss, is your first and highest priority. You can lose weight, but if it’s muscle you are also losing metabolism and will gain fat.
Don’t go walking down that road after 50! (pun intended!)
Your posture and power in push off during walking will improve too so every step is more effective and efficient.
Similar to #1, you’ve got to have that foundation. Speed is known to cause more injury than resistance. So before you try something, anything really, fast, you want to have learned the proper way to do it slow.
The desire to use intervals when you walk, especially if you’ve been doing them elsewhere – say attending a spinning class or doing elliptical – may be strong. However every mode of exercise has it’s nuances and the body needs a chance to get used to it.
Even if you’re not breathless or feel as if you could do more your body has parts that need to adapt.
Flip: Return to #1 and review. Make sure you’ve been walking regularly for a few weeks before you ramp up interval training.
Sure, it’s just walking, but you want to begin it slowly. You may not need a static stretch before you start. However, if you have a history of ankle, knee, or hip issues I would definitely take a few minutes and stretch before you go.
By the way, ankle-related issues are an age-related problem. Don’t read that to say you’re bound to have them. But doing range of motion exercises, and warming up before doing more than daily activities of living, can help you maintain range of motion as you age.
Be sure to take 5 or 10 minutes to stretch at the end of a walk. Your muscles are warm and ripe for flexibility and mobility benefits of stretching. You can do a joint and muscle specific stretch or hit several muscle groups at once (for example, a warrior pose from yoga).
Now, how does that help weight loss? Warm ups and cool downs certainly aren’t “calorie burning” necessarily. But, hey, if you’re sidelined because you tried to take short cuts? You’re fitness suffers and so do your walks.
No idea how to do warm ups and cool downs or pull it all together? You might like this.
Walking mistakes like this are easy to fall into if you always walk from your house. Walking on the same terrain repeatedly can be a problem though. You’d notice it more if it were a sharp grade on the side of the road, but you may miss it when it’s just a rolling hill walk on what seems like a flat surface.
On a track for instance you may notice every other day runners are told to run clockwise or counter clockwise. That can be a problem for runners who go every other day! Not helpful!
It can still cause you to overuse the same muscles and joints if you do it often enough.
Flip: Change routes, go backwards, walk on the other side of the street (for safety you should walk toward oncoming traffic if you’re on the side of the road or walking a bike path).
If you’re only paying attention to calories you’re very likely going to go long all the time or go hard all the time or both. Which, in return will commit several of the mistakes above.
It’s important to know your hormone status, or start listening to clues so you understand it. Are you constantly stressed? Can’t get up in the morning? Then a short and slow walk may be the best thing for you. Not because it burns calories, but because it helps reduce cortisol.
Calories don’t control your weight (or fat): hormones do. So pay attention to hormones.
You can learn more about hormones, their signs and symptoms and what that means for exercise here.
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It’s an annual tradition to do a top 10 most popular podcast episodes list. So here’s the 2019 edition just in time for you to launch your 2020. These are based on the number of downloads.
At the end of this post, leave a comment about what you’d love to hear more of in 2020. I’d love to hear from you about what topics are most important to you in 2020.
What would you love to learn more about? Is there something that still confuses you? What interests and excites you? How can I help you? What’s challenging to you right now?
Link to all of the most popular podcasts of 2019 and subscribe in iTunes by clicking here or link to the show notes with any of the titles below.[I would truly appreciate your rating and comment in iTunes. It really helps our show grow and share the importance of positive and proven science in this second half!]
Here they are in a Letterman-style countdown to the #1 top podcast of 2019.
So no secrets this episode with Growing Bolder founder Marc Middleton is one of my favorites of the year. I love everything the folks at GB stand for and if you’re not already, highly recommend you follow them too!
There’s going to be much more evidence in 2020 that your mindset is pliable. Whatever you believe right now has gotten you here. It led to the habits you have. And we know it influences your physical body. So dive into this short podcast about 5 different mindsets to see if you default to one that might be holding you back.
Explore possible reasons you try to exercise and eat right but it’s not working. There’s no judgment or blame. It’s not you and something you’re doing wrong. But it might be that you’ve been led to believe the wrong thing at some point in your life and you don’t know it. This episode is about hope and help.
Are you registered for a 2020 program that is going to flip your metabolism, confidence, and optimal aging into this next decade better!? STRONGER I is open as I post… but it’s closing and only opens a few times a year. Click here.
Next up is an interview with Dr. Brooke Kalanick about her new book was the focus of this episode. She is definitely talking the Flipping 50 language. Much of the episode (and the book) reviews so many of the topics we cover all year at Flipping 50. Yet, there’s a couple nuggets of content that may give you insight to a challenge you’ve been struggling with you don’t hear a lot about.
Maybe it was you, maybe your partner, but this interview with my friend Susan Bratton is a hot one! Libido is one of the regular topics here at Flipping 50 and we dive right into it, no apologies. If you have children in the car, you might want to wait to listen later.
Actually, this is one of those topics we’ll come back to as science discovers more. I share 5 contributing factors to cellulite. I add at least six things that support you in reducing the appearance of cellulite. This continues to be a topic since as estrogen drops your skin changes. You’re not doomed though!
Ah, the bingo wings win again. If that’s a spot you’d love to target I address it here in a podcast of all places, and provided a cheat sheet in this episode’s show notes and a video that explains how to get started. You can do these all at home!
So this episode explores 10 more recent studies about the combination of strength training and protein in your life. From metabolism to decreasing risk of frailty that lead to falls and early death it’s all in here. If you’re curious about why I opted to carry a clean protein product after saying I never would for 30 years? It’s in here. I love science and demand it and so do you.
If you’ve been following trends and fads and you’re frustrated with results, it’s time to let science point you in the right direction. For that reason, the studies I pull and share are all about you, featuring women just like you.
So it’s definitely that time of year! This episode hit at just the right time last year too and metabolism is always going to be a factor in this second half. In an interview episode one of our favorite (yours and mine both) interviewees is back! We talk new book, but most importantly new metabolism thinking for you!
The number one most popular podcast of 2019 was all about core. Why isn’t your core working? How can you turn it around? What exercises are best? What core exercises are worst? I answer it all in this episode. Get a free cheat sheet in this episode too (and save it on your device so you can click the live links to video demonstrations!)
So there you have it! Our listener votes for most popular Flipping 50 podcasts of 2020.
I’d love to hear from you! Please leave a comment!
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!
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)
In this episode I’m sharing information about a particular fitness nutrition product but on a deeper level about the benefit of the ingredients in the product. You may be one of our Flipping 50 Member Box subscribers and you’ll appreciate the knowledge behind this product I vetted for your box this month – which was all things to make your workout more effective, enjoyable, and beneficial.
If you’re not already a member – and you’re into Christmas surprises and all the things that make fitness easier and want to avoid toxic products that mess with your hormones – I’ll link to details in the show notes for today’s episode.
Hydrogen water is created when you add extra hydrogen molecules to water (which is already hydrogen and oxygen). You can buy it in a can, purchase a machine to split the molecules and add the hydrogen, or use a tablet which is what we’re talking about today.
I tracked down Jeff Taraday, one of the co-owners of Trusii, creators of hydrogen tablets for this episode.
I asked him to share the need for Hydrogen with us.
I did some research on this lesser talked about component of fitness nutrition and there is significant information available on the benefits of Hydrogen. Benefits that appeal to the Flipping 50 community that include bone health, reducing effects of oxidation on aging, improving mitochondrial function, weight loss and that’s just the tip of the iceberg.
Why don’t we hear more about this?
What led you to develop Trusii?
Many of you Flipping 50 audience members already take additional magnesium to supplement a multivitamin and Trusii lists magnesium on the ingredients list so I asked knowing you’d be curious about that.
I don’t love that the tablets contain dextrose – something our audience members are taught to seek out on a label. Can you comment on the reason and role dextrose is included?
There’s no denying that the benefits sound good. Here are some Jeff shared
There are over 1100 peer-reviewed studies on benefits of hydrogen gas. There are a lot of animal studies so far, but fewer human studies, so I had to ask about any negative side affects. Numerous articles – several by doctors as well as pub med-published studies, showed no negative side effects to date including studies on patients after having undergone radiation treatments.
Hydrogen water isGRAS-certified by the Food and Drug Administration, which means it’s generally recognized as safe. There aren’t any regulations or standards when it comes to dosage.
I also ask the question about any existing studies featuring women in midlife specifically using H2 products and if so what were the results. I couldn’t find any specifically isolating women in perimenopause, menopause, or post menopause. That’s not a surprise, though there are tests done proving bone density, and improvements in Alzheimer’s, hearing, wrinkles, and ocular degeneration. It also reduces mitochondria damage and oxidative stress and muscular fatigue in athletes.
How soon can you expect to feel results?
It depends on what you’re looking at.
Oxidative stress and inflammatory response to exercise was tested within hours of consumption of 1500 ml of hydrogen rich water for instance. Acute improvements in heart rate during submaximal exercise were also recorded after ingestion of H2 water the day before and day of exercise testing. Some of the brain benefits were recorded after 7 days in traumatic brain injured patients given H2 water.
I’m going to use Trusii for the remaining 3 months of my training leading to Ironman Cozumel and journal about it in the blog. It’s going to be a staple in my fitness nutrition for these last big months of training.
Flipping 50 Member Box subscribers are going to get the chance to try it too. If you’d like to join the Flipping 50 Member Box that gains you access to an exclusive members-only market area I’ll link to it below.
I’ll also list the place to review Trusii if you want more information yourself and you can link to a pool of studies there.
HAPPY ANNIVERSARY to my signature course! Get it now and enjoy these bonuses (until they’re down Sept 15, 2019). Special ends soon!
How would you like to be at Whole Foods, read a skincare label and know if it’s worth your health or worth your money in about 10 seconds?
How’s that related to hormone balancing fitness? The question is, how’s it not? Everything you put on and in you effects your endocrine system positively or negatively.
It’s more than exercise.. which is what the Flipping 50 Member box is all about. The Flipping 50 Member Box is the sponsor of this podcast.
Exercise is step one toward fitness, but when you’re not seeing or feeling results, it’s the rest of the After 50 Fitness Formula that is probably holding you back. The Flipping 50 Member boxgets you an exclusive box of best products that won’t disrupt your endocrine system, or clog you up with toxins.
It gives you the opportunity to keep buying them if you love them for much less than you’ll find anywhere else. It’s like an exclusive membership to a marketplace designed around clean health and best practices – items hard to find elsewhere you probably won’t stumble across on your own in a busy life.
It’s health right to your doorstep every month in the way of products you might never hear about or try…handpicked by me.
Maybe you’ll see today’s guest’s yummy coffee bean serum in the Flipping 50 Member box!
Trina Felber is the Creator and CEO of Primal Life Organics, a premier, all-natural skin and dental care company.
With more than 25 year’s experience as a registered nurse, Trina is your Natural Health & Beauty Nurse. Trina adds her nursing care to every product she creates to bring the body back into balance, beauty and harmony. She is the best-selling author of Beauty’s Dirty Secret and believes Balance Builds Beauty when it comes to health and wellness.
Her entrepreneurial skills and business-savvy mindset are an inspiration to women everywhere.
“It takes 26 seconds from skin into bloodstream” and goes directly throughout the body traveling to brain, heart, lungs.
Don’t be fooled: “safer” = safe with a risk.
Facebook: Primal Life Organics
A small habit 2-3 minutes a day every day will make a difference!
If this episode on how to read a skincare label was helpful, share it!
New to Chinese medicine? But so done with hot flashes, night sweats, and insomnia? Then you’re in for a treat and you can join me while I get schooled on the benefits of Chinese medicine for menopause symptoms.
“What if you were center of your own world?”
Brodie Welch, L.Ac., M.S.O.M. is a transformational coach, Licensed Acupuncturist, board-certified herbalist, and holistic health educator. She’s at the confluence of the health and personal evolution.
She’s the creator and host of A Healthy Curiosity: the podcast that explores what it takes to be well in a busy world.
A lifelong student of consciousness, Brodie has been practicing meditation, yoga, and qi gong for over twenty years. She holds teaching certifications in each of these disciplines.
Brodie synthesizes ancient biohacking techniques from Chinese Medicine, Ayurveda, and yoga with the latest health research. She helps self-aware, high-achieving women break the cycle of stress, overwhelm, and self-sabotage. Ultimately, they can enjoy the lives they’re working so hard to create, and live into their potential.
“Where are you investing your time & energy that don’t give you R.O.I?”
Other episodes you might like:
If you want healthy body composition (less body fat and more lean muscle tissue) and you’re post menopause, sprint intervals are proven to get you there.
Visceral body fat, especially, is correlated with increased risk of heart disease. If you want to maintain your health as you age, this lesser prescribed activity may be your ticket.
You’ll want to read/listen to this.
In fact, you may think after hearing this episode sprints are your one stop shop for fitness.
There’s proof that short sprints (really short) followed by short recovery can boost muscle mass (RARELY heard of during other cardio exercise more often associated with muscle losses).
The protocol for the study published in the Journal of European Applied Physiology in April 2019 was done on post menopausal subjects was 8-second sprints alternated with 12-second light pedaling for 20 minutes.
There was 8 minutes of light pedaling before and 8 minutes of light pedaling after the intervals for a total of 36 minute exercise sessions.
I’m inserting a video of me toward the end of this workout. You’ll see what I liken to the “ugly cry” aka the ugly workout in the Arizona heat. Because this requires a lot of control I do it on a trainer as opposed to outdoors. A stationary gym bike does not give you the same control. If you’re using bikes at the gym try to get on a spinning bike.
FYI, a trainer to put your bike on at home is around $300. You could spend more but you don’t need to and you can probably find someone selling theirs. A Wahoo trainer for the serious cyclist is about $1200. Again.. it’s up to you! For post menopause body composition, it’s about your intensity and that is not defined by the tool you use.
Subjects did this 3x per week for 8 weeks. It seems SIT = sprint interval training might be replacing HIIT for optimal changes for one big reason. It’s not just about the fat burning effect of intervals that’s been the sex appeal of High Intensity Interval Training for years.
The increase in muscle mass after 8 hours (total interval time during the 2 month study) of sprinting is higher even than that of effect of strength training shown to increase muscle by 40 g per hour.
Don’t forfeit your strength training just yet though.
With the strength and stamina provided by weight training you’ll be able to take the intensity of those sprint intervals up a notch for better results. You’ll also be reducing your risk of injury.
To further reduce injury risk, perform intervals only on exercise modes you’re already:
The bottom line on muscle mass is related specifically to a type of muscle called Fast Twitch muscle fibers. I have done several media appearances about this topic. I’ve included a few videos below. [Subscribe to my YouTube channel to see new and newsworthy videos right away].
In addition to sprint interval training and strength training (heavy or moderate weight with power being most effective), make sure your vitamin D levels are adequate. Vitamin D supports growth in fast twitch muscle fibers.
For information about ordering your own tests of your nutrition status, you can find the labs I use here. [Use Flipping50now for a crazy special –at the time of this post for $200 off the Elite Athlete panel. Other visitors, you can use Flipping50 for $20 off your first order of any kind. Click the links to the right to learn more about how the specific labs will help you.
Post menopause body composition is controllable. But it’s not the old eat less, exercise more equation. There’s both more to that and less – namely potentially, less exercise. The right exercise makes far more difference than more of the wrong exercise.
Did You Get the Core Challenge, Yet?
Click the image and you’ll find the place to add your best email address (take your time and get the spelling right so it reaches you!) and get the cheat sheet download immediately! plus a short podcast explaining the importance of the right (and not the wrong!) core exercises!
Join the Flipping 50 Café for exclusive insider tips, master classes, coaching time with me, recipes in the Flipping 50 lifestyle, monthly challenges, workouts, how to, and ….we’re rolling out mini courses to organize content into just what you need right now. I’ll be blogging about it too! I can’t wait to see you inside!
Leptin resistance, less discussed than insulin resistance, often exists in overweight and obese women and interferes with ability to lose weight.
If you do your run, walk, zumba, do you subconsciously compensate the rest of the day with less activity?
You may be at risk if you’re in menopause. And it may be sabotaging your results.
A 2019 study shows the more women in menopause exercised the less active they were in their daily lives. Say you decide to relax on the couch instead of do housework, you enjoy a glass of wine (or two) on the deck instead of taking the stroll around the neighborhood… it all adds up.
To potentially, more weight and body fat.
In fact, it negatively affects your hormone levels, namely leptin tested in this study. Leptin is your satiety hormone, telling you to push away from the table or leave food on your plate (gasp!) because you’re done.
Leptin often misfires in overweight or obese individuals. It’s more common among those who are over-exercising yet under-moving. It’s a phenomenon likened to the all-too-common overeating but undernourished. And it’s relative. You don’t have to be a marathoner to be doing too much for you.
Literature has long suggested that the amount of all day every day activity N.E.A.T. is more associated with overweight and obesity than is a gym or at home “workout” session. Even in gym-rats and regular exercisers. If they were more inactive the rest of the day, they are potentially doing less good than a moderate exerciser on the go all day.
Find the right dose of exercise to make you inclined to be more active all day.
Especially if you’re feeling so deserving that you overcompensate with food and or over couch-compensation, your exercise mindset can put you at risk.
Track ALL your steps. Try removing your tracker when you’re exercising and compare your non-exercise activity time (N.E.A.T.) on days you exercise to days you don’t. Or to you before you start an “exercise” program to after you start an exercise program.
Is it punishment? Is it enjoyment? Is it rewarding? Are you trying to burn it off, tone it up, remove it, change it, because “it” now isn’t acceptable.
Exercise plans matters, too.
Is it an appropriate duration, frequency, intensity level for you? Is it based on your “allastatic load”? [the whole sum of stressors from all sources of life]
It can’t be just “exercise more.” In fact, that may contribute to hormone imbalances including leptin resistance. Less exercise – but the right exercise at the right time balances hormones. Too much, the wrong kind, or too much of the wrong kind of exercise could be killing your best energy and healthy weight.
Leptin messages your brain how much fat you carry. It is the satiety hormone that tells your brain you’re full when you’ve consumed enough. But it can go haywire and in many obese adults leptin resistance is common. If you have leptin resistance you have plenty of fat but your cravings are high and you burn fewer calories when you are active.
You’ll boost your growth hormone by 60% with strength training than steady state exercise
You’ll double your energy expenditure from HIIT vs. continuous (steady) training
You’ve got to avoid injury and overtraining: HIIT all the time increases injury risk (there’s an upper limit)
Last, stop dieting. Focus on micronutrient density. Make every bite count. Too few, too low quality, or junk calories each starve your body or confuse it, which slows your metabolism.
Start cooking. Buy and eat real food. Meal prep in your own kitchen is inversely related to risk of obesity. [So is being slightly lesssocial, more active, and working in an active job.] Many ways to cheat the system exist today for those with time constraints.
Leptin resistance can create a vicious cycle making weight loss seem impossible. The good news is, it is reversible. Don’t rely on willpower. It’s not a discipline problem, girl. It’s literally chemical and the right steps in the right sequence can support you.
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Natural solutions for a sexy younger you… doesn’t that sound yummy? My guest today is all about the Flipping 50 lifestyle. It’s as if she co-wrote You Still Got It, Girl! because she totally repeats our mantra: eat more, exercise less, and sleep yourself skinny… you’ll love her!
Robin Nielsen is a Functional Clinical Nutritionist, and Hormone Expert, with over 15 years of clinical experience. She specializes in hormone balance, helping women to grow younger no matter what their age. She is the Founder and CEO of Juvenescence, supporting women in midlife, and she’s the CEO of Insulite Health, pcos.com – the world’s largest and most comprehensive company supporting women with PCOS naturally.
Robin is co-creator of the very popular Sexy Younger You! conferences and programs, and is the creator of the Natural Solutions for PCOS online conference.
>> Questions we cover in this podcast:
1) Tell me more about Sexy Younger You! What prompted you to create these programs?
2) What are the things that we need to pay attention to as we age to become more of a Sexy Younger You?!
3) Everyone’s talking about hormone replacement therapy. What are your thoughts on this?
“We’ve been working on the symptoms we have in menopause for decades. They didn’t come on overnight.”
4) Vaginal dryness, painful sex and urinary incontinence can really affect the quality of a woman’s life. How do you suggest women address these concerns naturally?
5) What are your 5 Secrets to Breaking Free From Menopause Syndrome?
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