It happens. The scale doesn’t change as fast as anyone wants it to. So how do you reinforce your good behavior and keep those spirits up when it seems not to be working out the way you wanted it to? Focus on what’s working. Focus on the signs you’re on your way. Focus.. on your focus. Not the outcome.
How it helps even if you’re not losing weight:
You’ve got those hormones specifically cortisol, testosterone, and growth hormone that are either optimized or scrambled based on sleep. They each have a domino effect on other hormones and on your ability to keep and create more lean muscle and prevent and burn fat. Constant waking pulls you out of those cycles of sleep you go through at night and prevents the good stuff from happening.
How it helps even if you’re not losing weight: you
You’ve got evidence that you’re getting into those phases of deeper sleep where hormone production and memory enhancement happens. Imagine your brain taking files sitting on your desk and locking them into file cabinets where the information stays safe and secure. Essentially that happens at night, if you sleep. The more decisions you make during the day the more you depend on this transfer to think clearly tomorrow. That in addition to the hormones discussed previously are optimized when you wake rested not groggy or hungover.
How it helps even if you’re not losing weight:
If you aren’t seeing the scale move but you’re losing inches you’ve got one of two and maybe both things going on. First, you’re likely losing fat and increasing your percent of lean muscle. Second, you may be losing inflammation and with that goes bloating or puffiness and water retention. Keep going!
How it helps even if you’re not losing weight:
This is exactly what you want to happen. The memes that tell you, “your workout will someday be your warm up” are oh, so true. What you start out unable to do or finding “hard” one day won’t be if you are exercising correctly. Some times it’s not even that. Sometimes it is dependent on your recovering correctly. When you start resting better, eating better, and observing how you feel more you’re on your way.
How it helps even if you’re not losing weight:
First thing in the morning before you get out of bed check your heart rate. It’s at it’s all time low at that point. When you see that dropping, you’ve got a good indication that what you’re doing is working. That heart muscle is finding it’s job easier and it’s pumping more blood (and oxygen) out with each beat instead of having to beat so many times.
How it helps even if you’re not losing weight:
Cravings usually are an indication of micronutrient deficiency. They can also be an indication you’re ‘hungry’ for something in your life, but it’s not necessarily food. Focus on the former for this article. When you bump up your micronutrient-dense food intake and supplement where necessary, you reduce cravings. When you combine protein and fiber at meals in adequate quantities you reduce cravings. When you time the right type of exercise optimally, you reduce cravings.
Changing those will have a long term impact on your body at every level and it will show up even if in it’s own time.
How it helps even if you’re not losing weight:
Similar to cravings disappearing feeling like you could really eat again within an hour of a meal is very much related to blood sugar issues. Those improve with both attention to micronutrient dense foods and the right macronutrients mentioned above and to the right dose of exercise at the right time. A stable blood sugar level keeps you from needing more food all the time.
How it helps even if you’re not losing weight:
Women in midlife are often more constipated than they admit- to anyone, including themselves! So if that’s you and you feel bloated or like you’ve got belly fat but you also feel like you never go completely, then improving this is a sign you’re getting things moving. You eliminate toxins from your body with pee, poop, and sweat. You want to be doing each regularly.
How it helps even if you’re not losing weight:
Those bodily reactions were most likely due to foods that don’t agree with you. Your “healthy” food list changes when your stress, activity level, and hormones do. So it’s natural for you not to be able to eat what you did a decade ago and feel or respond the same. When you’re signs something is wrong disappear there’s a better chance you’re absorbing all the vitamins and minerals you need to optimize health and fitness.
How it helps even if you’re not losing weight:
Inflammation in your body is an obstacle to your optimal fitness. You’ve got to feel good and movement needs to be comfortable in order to have optimal fitness. You may have arthritis. Many of us will experience osteoarthritis as we age. Yet, you can manage much of the inflammation associated with it with food, rest, and appropriate exercise. Your thoughts are also potentially your most powerful tool not against tolerating pain but in preventing pain.
How it helps even if you’re not losing weight:
Students in my 28-Day Kickstart are usually surprised by this one. No one actually starts an exercise program, even one focused on nutrition for exercise, with a priority of ending heartburn. But when it happens, it’s such a good sign. What you’re eating, how your body responds, and what your body can do with food has changed significantly. You’re on your way to more optimal digestion. You can’t skip past that and get to fitness and health.
How it helps even if you’re not losing weight:
The sooner you can do another high intensity exercise session the more fit you are becoming. That is not 100% the truth. At least it’s not the whole story. That is relative to you. We each have different recovery needs. An elite Olympic athlete may need more recovery than a teammate. That athlete at 35 may need more recovery than she did at 20. But overall resilience will improve. If you travel frequently, you may notice jet lag doesn’t get you like it once did. If you used to start your next exercises session still sore from the last (by the way- that’s a sign to delay the workout) and now you’re feeling fresh and ready, you’re increasing your fitness.
Keep going! Any of these is a sign that damn scale does not speak the whole truth. Get a body composition scale. Get on the scale no more than once a week at the same time daily/weekly. More on that on an upcoming blog post.
Need support? Fit-U is for women in perimenopause and beyond who have 20 or more pounds to lose. It’s different after hormonal changes. It’s different if you need exercise joints love and fat hates. I’ve got you. All the science-proven research into exercise videos and the coaching tips to get positive self talk going. You matter so much. Do this for you. Do this for them. Watch this first:
Want to dive right in? Click here.
Menopause weight seems to creep up even on women who are already doing all the things. They’re health conscious. They’re the ones their friends look to when dessert menus come out to see if you’re going to order or not. You’re the one who has already ran when you get to Easter brunch or open presents on Christmas.
If this is you, I created this episode for you.
If you’re in this place you’ve heard other women talk about but never really got til now… you’re in the right spot.
I’m going to unpack two sides of this equation:
First, are you really doing the right thing or just the thing that you’ve always thought is the right thing?
Second, are you subconsciously letting sabotaging thoughts get in your way?
So I’m only very briefly going to touch on the problem believing that more exercise, less food, being a warrior who doesn’t sleep, and a workaholic … can cause. Because those I address in You Still Got It, Girl!and my follow up book Hot, Not Bothered.I cover those in hundreds of YouTube videos and dive deeply into the real what you need to be doing in my programs.
The fastest way to get support around myths you still believe is the 28 Day Kickstart, where I literally take you through the process of change for 4 weeks with live coaching calls, a private Facebook group, and the actual what to do so you can be in the change while you’re learning the science behind the right way not for a quick fix but for lasting results by adjusting to your hormones messages. They’re telling you what to do and you have control if you pay attention.
I will link to the Kickstart(it happens to be open while I’m recording – it’s only open a few times a year now so I can really take a group through the process with me live and provide answers to questions in the group. Plus each registrant gets a 20 minute session with me so it’s grown so much I wanted to be sure I can accommodate everyone).
The mistakes women in midlife most commonly make end up trashing their hormones. You can’t burn off fat with exercise if you eat less and tell your body to burn less. That’s like having one foot on the accelerator and one on the brake.
If stress – from any source – put the fat on – more stress from any source won’t take it off. And exercise is stress, my friend. Yes, even for you who listening right now thinking, “No, I NEED exercise to decrease my stress.” That is likely a quick fix like cocaine, and then you need another shot either later today or tomorrow. You probably could benefit more than anyone from less exercise. YES, you need it. Don’t think I’m saying don’t. But for a week you cutting way back may get you more fat loss than more exercise will.
Other things we address during the Kickstart are things you ignore or don’t think you have control over: your sleep, your digestion, your libido. If you’re thinking, what? I thought this was exercise and nutrition? It is, but you’re an integrated whole and the status of your habits in these areas tell me as a hormone balancing fitness expert what to do with your training program.
So let’s leave that one behind and suffice to say that what you used to believe would get you in better shape may be keeping you fat and out of hormone balance.
Let’s look at how you think about the things you need to be doing. So you’re exercising, you’re in need of restful sleep, and you need to eat well. No arguments there, right?
So, be honest. When I say exercise, what do you think or feel?
Words associated with exercise are often: hard, work, struggle, pain, sweaty, messy, time, hot, and uncomfortable. It may be time comes up for you.
Tap into the emotions around exercise. Here’s a tricky one: even if you love exercise but you are so busy you can’t do it like you want to, exercise can become something with negative emotions tied to it.
So, if you’re listening to this and you can pause, do it and then come back to me.
Just stop think- or better yet write down- what’s your response to “exercise?”
Do you attach impossible goals attached to exercise? Do you tell yourself you have to do it every day, have to do more than last time, want to be good at a certain exercise (even though you have virtually no experience doing it).
Anything there resonate? Again, pause. Don’t skip really thinking through for yourself what this is like. If this is important, change can’t happen if you don’t tap into the emotion of it.
So if you’re back let’s go on. I hope you really did this. This is different than some episodes, but it’s a little more interactive and a bit like a workshop I would do as part of a retreat. You can’t just “listen” to something and get it. If you’re talking to yourself while you’re listening, or you’re nodding your head… that’s a good thing. I do it all the time. I’ll be on a walk or hike listening to one of the podcasts I follow and I’ll be responding. Entertaining for commuters and my neighbors I’m sure.
What happens when you think about the word “nutrition?” What feelings come to mind and what words describe how that makes you feel?
How do you think about the fact that you’ve maybe gone through Whole30 or you are doing Paleo or you’re plant-based?
If you say you “have a sweet tooth” how does that feel for you?
When you think about the holidays and eating how does that feel?
Does the word nutrition, when it’s related to you getting results you want but aren’t getting now, stir up any emotion? Do you associate it with “diet?” But I’m not suggesting that you diet temporarily but that you acquire a lifestyle that might go through periods of changing your diet in different ways.
Compare it to chocolate cake, and to salad, and to pasta.
Try on meal planning.Does that make you feel like there’s no spontaneous have what I want when I want it?
We get comfortable eating the things we like. Even if it isn’t working we sometimes refuse to give them up.
An elimination phase of testing food sensitivities can be a trigger for you. But realize, it can be from the words we use and the feelings attached to them. It’s not necessarily the activity.
We grew up thinking everything in moderation. We’ve got higher cancer, heart and other diseases because of it not in spite of it.
Actually, when you’re struggling with weight or energy or can’t sleep, moderation in alcohol or sugary treats or gluten – even exercise isn’t the answer. The right answer is the answer.
Spinach and kale are healthy greens… as long as you don’t have drug interactions with vitamin K, and as long as you’re healthy right? You wouldn’t have them if you were sick with the flu. Well you wouldn’t exercise the same way with hormones out of balance as if they were in balance either.
Words associated with nutrition – eating less, being hungry, limiting, restricting, depriving, go to bed hungry, no fun, no flavor. Or Nutrition can be just neutral and boring for you. Diet may trigger more negative feelings. Pizza or tacos may trigger another kind of feeling.
This word we talk about all the time that very likely has feelings attached to it and we don’t even realize.
The word is Habits.
The word alone may or may not get you. But going to bed early, not staying up late, getting up early, checking your phone constantly, snacking all day… all of these are habits and if any of them is yours and someone made you change from what is currently a habit, it would feel foreign, maybe “bad.”
How do all those associated feelings motivate or convince you that you don’t want to do this?
At the airline counter if your bag is too heavy you have two choices:
The same is true if what you’re doing isn’t working. Some of my students embrace change and understand the process. The students that keep finding themselves exhausted or carrying more weight are still trying to eat less and exercise more. They tend to push through instead of find ease in doing what they want to become who they are every day.
They try adding more supplements and trying more shortcuts before they’ve got the basics. I’m a believer that it’s ridiculous to invest in “super foods” unless you’re already eating a few more vegetables every day and you’ve gotten rid of processed and fast foods.
For a short time – a month – 28 days – concentrated focus on something means that a year from now it will still be important. During that 28 days you’re working on creating new systems and breaking old patterns.
Guess what you’re not focused on? Goals. Goals are temporary. Skills are permanent.
So if you want to know how to eat and exercise and be doing it more naturally and normally a year from now you have to take about a month and focus on it. Concentrate on it.
Also really important is making an environment where doing what you want to be doing is easy not hard. If you’re a smoker and you want to quit but you live with four smokers, it’s going to be tough. It’s similar with exercise or with eating differently. There’s both a need to stop something and to start something else. With food, get rid of all the stuff you don’t want to eat. I call it a Pantry Raid in the 28-Day Kickstart.
Create the least resistance possible by getting a plan, clearing the time, getting your thoughts about it right, telling your friends and family, thinking in advance about how you’ll overcome obstacles like approaching holiday dinners or parties, tailgates, time alone when you might ordinarily eat food you don’t want to.
Let me come back to “baggage.” If you get negatively triggered by words like “workout” or exercise, or by nutrition, and food planning, for instance, rename the actions you want to take.
You may also have to look at what it is you’re telling yourself you want to do. If you say you want to lose weight, for instance. What if you focused on getting healthy and feeling good? The side affects on the side of the bottle are going to read, warning: may cause optimal weight. The point is though if there’s no negative association telling your brain to avoid avoid, avoid, you’re much more likely to create the system that gets you where you wanted to go. It’s just that your GPS is broken!
Your brain avoids negative things. Things associated with pain, disappointment, and it’s not going to bring those things to you.
This is no woo-woo episode. There’s literal science that began in the late 70s about the body’s physical ability to change based on your thoughts (and your emotions are just a result of your thoughts). So what you want to do is tap into the emotion to tell you what you’re thinking. You can logically change the thinking and when your emotions change habit change is easy, effortless, and fun.
When someone tells you you’re a “hardworker” or the most hardworking in the gym, are they hurting or helping?
Up to you.
Respond, no it’s easy. I enjoy it.
Because even if you think you value hard work. Your brain still does not want to go there.
Think about it. Hard work or vacation? Which one do you want more of? Struggle or ease? Which one do you want more of? Discipline or naturally? Which one do you want more of?
When you think of “fat-burning” or “calorie-torching” exercise what comes to mind?
How does it make you feel?
For 80% of the population the feelings associated with fat burning and calorie-torching are: hard, effort, intimidating, doubt, failure, exhaustion, punishing.
You won’t start potentially. You won’t stick, potentially. You won’t retain it.
Two things you want to do to lose menopause weight:
I hope that was helpful and I would love to hear from you. (leave a comment) First, if the 28 Day Kickstart feels like a fit the last one of the year, but also of it’s kind is happening in November and it’s open for enrollment now. This session will be available in the future for our Café members and nowhere else.
If you’d like a live connection with me via a retreat in Scottsdale or Boulder or private coaching (which by the way my private coaching clients come to retreats for significantly less than anyone else), please contact email@example.com my customer service experience wizard will give you the next steps to learn more. I’ve got one planned to kick off the year and another for summer at altitude.
Menopause weight and inches are temporary, girlfriend. As long as you find the permanent skills to adjust to the messages you’re getting from hormones. Don’t let them take up residence too long. Don’t give up and resign.
28 Day Kickstart https://www.flippingfifty.com/28-day-kickstart
Is weight loss possible after 50? Do you wonder that? If you’re just trying to lose those last few pounds that came on during stress or hormone change, what does that take? How is it different than if you have 50, 100, or even 20 pounds to lose?
[Originally published in August 2017, this popular post has been updated – just in time for a special Fit-U program launch.]
Or rather, how should it be different? “It” being the process that you go through.
On this post I look at parts of the process that deserve attention. If you’re reading this you know very well by now what permanent weight removal is not. Take Carla*, one of my clients. When we met she was walking two to four hours a day, and eating as little as 800 calories per day. Her weight at the time was well over 200 pounds. If weight loss were a math equation, Carla, should be skinny. Here’s why.
Her estimated calculate Basal Metabolic Rate was a little more than 1700 kcals.
[By the way when I searched Google for the phrase “how many calories to lose a pound” it’s clear we still think weight loss is math and someone is still writing this B.S.: 17 million pieces of content were found. Confused? No wonder.]
Even walking slowly, at her start weight Carla would burn over 300 kcals per hour. She was burning 600-1200 daily.
Exercise calories are added to your resting (basal) metabolism for total energy daily expenditure. The total kcals to maintain her current weight were, depending on her activity that day, were 2300 – 2900.
Consuming 800 kcals per day she would easily be at a deficit. Repeating that day after day using an average exercise of 3 hours walking, she needed of 2600 to maintain her weight and taking in 800.
If this pure math solution was right, she was creating an average deficit of 1800 kcals a day. If it takes 3500 kcals to lose or gain a pound it should have been easy for her to lose a little more than 3lbs a week.
Yet, that’s not what happened. She didn’t lose. She reached a plateau pretty quickly. She got injured. She had insomnia. She gained. She got nervous when injured and unable to exercise. She feared eating more food or even the amount she was eating when she was exercising.
In spite of evidence (weight loss plateau, frequency of injury, even weight gain) suggesting that so much exercise and so few calories were actually slowing her metabolism, she held on to old emotional ties to the theory that exercising more and eating less will achieve weight loss.
I won’t leave you hanging! Carla did eventually lose. A sluggish metabolism from years of slow down and unintentional sabotage takes time to bounce back. But she did. She’s lost close to 75 pounds at this point and she’s well past 50.
It’s hard to let go.
Some of us are emotional eaters. Some of us are emotional food avoiders. Both emotional eaters and avoiders have a dysfunctional relationship with food. Many of us have an addiction to struggle. Hard work, discipline, and control feel better than relaxation, acceptance, and trusting your body’s signals. That kind of dysfunction extends to exercise, too. It’s easy to get into a cycle of taking out big loans, payback, and withdrawal. This is more noticeable in women who seek weight loss after 50. In that bank analogy sequence two out of three actions are taking away energy and only one is paying back. That’s where we get it wrong with exercise and nutrition. We’re never filling our cup. Our tendency is to mentally believe we’re being “good,” we “have” to suffer through some form of exercise and deprivation, in other words: mindset matters.
If you think you’re being good… you probably think you get rewarded for that behavior at some point instead of believing the behavior itself IS the reward (e.g. enjoying good-for-you food because it’s delicious, and liking the way you feel when you’re doing exercise that’s right for you).
If doing things you love brings a second set of rewards, even better. In regards to eating good food and exercise you can expect rewards like better sleep, less fatigue, more energy, optimal weight, and body confidence. Not so different than people who are able to take a passion and make it a profession. The successful ones are not without a hard work ethic, but they love waking up every morning to work and even the tasks they don’t love they can tie to the passion for the outcome.
#joyinmotion is non-existent in the majority of diet & exercise to weight loss plans out there
(Have you noticed? Torch calories! Burn fat! Even free consults promise to tell you “how many calories you need to eat and burn to lose weight” lead you to a dead end: this is not your health GPS.) This is true whether you have 5 or 50 pounds to lose, but the longer you’ve carried additional weight and the more you’ve limited calories the more TLC your metabolism-controlling hormones need in order to reboot.
Eating, avoiding eating, and exercise are too often punishment. While it might seem compulsive eating is a reward, if you’ve been down this road before, it’s more like punishment because you know what’s coming next in the cycle. You’ll feel bad and the underlying purpose was to create those bad feelings. That’s bizarre, right? But true. It’s almost as if, the bad feelings are more comfortable. They’re at least more familiar. You can busy yourself with more exercise, fewer calories and get “back on track.” That feels like a game you can win. But then it backfires again and you’re right back where you started. Or worse.
You’re not right back where you started from because…losing weight you lose fat AND muscle. Regaining weight is 100% fat.
Exercise as a punishment is like paying the interest on some huge loan. The cycle usually goes like this: you’ve overeaten something you wish you hadn’t, and you’re going to compensate for it with excess exercise. You might also use exercise as a coping mechanism for emotions you don’t like feeling. Frustrated, angry, sad or feeling inadequate, your exercise gives you a fix of mojo, at least temporarily. If this is you, you like exercise. Or you did, until you began abusing it.
The payback is the overcompensation that happens after being particularly “good,” which in my experience with is restricting calories or foods they love, and you got it, dieting. You’re “on something.” It may be legal but it’s not good. The off ramp on that diet highway has a lot of roadblocks on it. You end up eating because you deserve it, you can’t resist any more (there’s science behind that: your body is doing everything it can to tell you to eat more).
Then there’s the, “I exercised today so I can have this” and the opposite, “I haven’t exercised so I can’t eat.” Certain types of exercise actually make you more prone to over eating afterwards. You can sabotage yourself in fact with some of the recommended activities for weight loss. Longer extended walks are recommended. They’re lower impact, anyone can walk, and yet, if you get that information and you’re gung ho whether it’s January 2 or not, you’re likely to take that downtown with the if-a-little-is-good-more-must-be-better and you’ll over do it.
Certain types of exercise actually make you more prone to over eating afterwards.
The withdrawal is getting a great (long, or exceptionally hard, or both) workout in or dieting all week so that you can do the payback. You might have the special event and the dress to fit into. You might be planning it. You might not. You’re just trying to get ahead and “work hard” to get results until eventually the payback comes. That’s what clever programs call “cheat” days and what I call binge days. It happens if you’re starting something that you can’t possibly ever sustain. If it feels temporary, it will be, and it usually doesn’t end well.
My girlfriends and I used to joke that we each had to have (or in this case we were talking about someone’s daughter) a “bad boy” relationship. It was that one that everyone else knew wasn’t good for you, wasn’t going to last and yet you couldn’t resist. Yep. A bit like a diet or exercise plan that you start thinking that you can make it through this eight weeks and be magically transformed, skinny, and then you can do it normally. It never works that way.
Diets or crazy kamikaze bootcamps full of burpees, squats, and lunges that send you home unable to sit down and bring you back the next day more sore than you should be starting a new exercise session don’t instill #joyofmotion in most of us. Granted there are possibly the less than 1% of you reading this who are saying, yes, I truly LOVE to do punishing workouts, but the majority of us who follow human nature seek pleasure and run (or walk or bike) from pain.
The reality is that whatever you do to get to a goal – weight loss- fitness, you have to do MORE of to sustain. Why? Because a 250 lb body requires more calories to move, and sustain than does a 150 lb body.
You will slow your metabolism by becoming a smaller person. The good news: By changing the way your body burns fuel and adjusting it to becoming a higher fat burner, and increasing lean muscle tissue you can overcome and offset this seemingly BIG obstacle.
The truth about weight loss that isn’t done correctly is your metabolism will slow. If you regain weight (reminiscent of Biggest Loser participants) your metabolism could STILL BE LOW, if you’ve not released toxins that are stored in fat, or not paid attention to lean muscle creation. Those who are slaves to cardio and ignore weight training will be most likely to experience this.
Why can some people lose 50 or 100 pounds and keep it off? They’ve adapted eating and exercise habits that change the way they eat and exercise permanently. They’ve looked far beyond calories and looked at hormones and quality of food vs. quantity of food.
Hormones, not calories, control your weight.
You have an abundance of hormones. So at first glance, it’s a challenge less simple than addition and subtraction required to do calories in calories out. It’s like me and trigonometry. I had the multiplication tables down, damn it. Who moved the cheese?
But it’s also easier to balance out hormones. [The hardest part is reconciling your brain with the idea that less exercise is more, and more good food is more.]
It’s not punishing exercise. It’s exercise you like and less of it but with more purpose.
It’s not dieting or deprivation. It’s flipping foods you love that negatively impact your hormones into foods you love made with food that loves you back.
You don’t need bootcamp 6 days a week at high intensity. You don’t have to say no forever to dessert or to snacks. That would be unrealistic.
Remember this one thing about your body: It wants to be at ideal weight.
Now, your ideal weight might not look like the cover model on a magazine. (Even the model on the cover doesn’t look like the model on the cover). Your body wants the path of least resistance as much as your mind does. So if you feed it and move it optimally, it will respond by releasing fat it no longer wants to carry around.
If you have tried or are trying to burpee and starve your way to get there, or you “have to have” some crazy concoction of foods made or delivered to you to make your goal a reality, chances are this is not sustainable. If you want weight loss and yet your relationship with foods that feel comforting (momentarily) is so great you can’t or you refuse to break that cycle, now may not be the time.
What? That’s not where you thought this was going? I wish I could give you a program that works even when you aren’t ready to change. But, I simply can’t.
No one can want it worse than you.
This place you’re in could be your upper limit. You’re possibly afraid of changing so much that you won’t. Something about your struggle is working for you. You may associate yourself with the struggle. You spend time, energy, maybe money investing in new programs, or finding new experts to ask about what to do. You get a lot of answers. But you don’t DO any of them.
Then nothing I say can help.
If you are ready to make changes, to see changes, there are things to consider. If you have more than 20 pounds to lose, the changes you need to make with mindset become more important.
Women over 50 have a unique set of circumstances:
You need to address the whole person you are. You’re going to be either positively or negatively influenced by each of these:
So if you’ve skipped or ignored any one of those needs during a “diet” or a “bootcamp” or delivery of food to your door, there have been potentially more obstacles than solutions. It’s not your fault.
You can’t diet the way a 20-year-old does. You can’t fast the way a 30-year-old does. You can’t exercise the way you did even at 40. Make no mistake, you can look and feel as good (and often better – we’ve been beating ourselves up for a long time) as you did at 20, 30 or 40, as long as you don’t attempt to get there the way you did at 20, 30 or 40. For two reasons:
This is an integrated relationship and successful integration determines your success. At midlife and beyond the impact of hormones is amplified. [You’re not off the hook at 60 or just because you’ve gone through the other side.] You can’t outwork hormones and you can’t out-diet them; you can outsmart them.
To learn more about how to get fit after 50 if you have 20 or more pounds to lose, click here. Fit-U is designed for you. Fit-U starts now. Early access materials are ready now. There’s never a convenience time to do anything worthwhile. Do you want support? If you do, and you want it to be me, let’s do this.
If you want to learn more about the difference between:
Watch this special master class. I’ve rounded up all the research about weight loss – that is FAT loss – after 50 (because the last thing you want to do is lose muscle. Temporarily that will make you feel a false sense of success, but when the muscle goes so too does your metabolism. That my friend, is the vicious cycle that’s caught up with you. And yet, yes you can change it. Start watching. Then jump in right now.
Are stubborn weight and belly fat not responding to the rigorous exercise you’re doing? Or maybe it’s just habitual exercise? that 4 mile walk you do every day not doing it any more? Maybe even making you more tired?
“I’m exercising all the time and barely eating and I still can’t lose weight”
Ring a bell?
The obvious never seems so clear when you’re living it.
When you’re tired, rest.
You’ve been led to believe that energy creates energy. That can make you feel guilty for not exercising. At the least it can make more exercise the intuitive answer.
Constant fatigue however in a world where we’re constantly “on” means you need to catch up by slowing down. Rest more during the day and sleep more temporarily so you can fill that hole you’re in. Once you support yourself back to feeling like you again there’s always time to begin exercise – that’s potentially more effective.
Instead of 8 hours of meetings, appointments, and phone calls strategically schedule 30 minutes ever 90 minutes or two hours to regroup. During that time get up, get outside or a view from a window, rehydrate, and or use the restroom. Watch a funny video or talk to a funny friend or colleague.
You’re trying but it’s not going so well? Breaking some of your old patterns will help that. You may be thinking “it’s hormones” and you’re a victim. You’re not. Yes, things change. You can also change your approach and thoughts and sleep again.
I tucked all the facts and actions about improving your sleep into a little book [Sleep Yourself Skinny]and you can get it free.
You’ve got to start with your mind. If you tell yourself “I have insomnia” or “I’ve never been a good sleeper,” you’ll keep the pattern you’ve got and prevent the optimal progress. If you believe all the things you’re told and read about menopause causing sleep disturbances and weight gain, it may happen to you too. If you believe it won’t happen to you? Better chance it won’t. If people with chronic illness can heal themselves with the power of thought (called placebo), you can do it with sleep too.
Get the book. Do the things that help. Stop doing the things that don’t. And believe they’ll work.
Optimal weight and belly fat have much to do with cortisol optimization. You need it for energy and but not too much as evidenced in times of high (or lasting chronic) stress.
Rest applies to several levels of exercise:
This is an entire module in The After 50 Fitness Formula for Women. Did you know that if you’re not resting more between your workouts than you did a decade ago you could be limiting your fitness?
Research tells us that most older adults increase their fitness with 72 hours, instead of 48 hours between workouts. (e.g. skip the Monday, Wednesday, Friday routine and opt for a Monday, Thursday schedule). You have the capacity to work just as hard (relatively) as you did 20 years ago, provided you rest more than you did then.
There’s the obvious, tired all the time – that doesn’t fit the definition of a “fit person” at all really. You may be able to sleep any time during the day but not sleep at night. You’re sore when you go to exercise again. You don’t see muscle tone comparable to the exercise you’re doing. But… there’s a good chance you’re on a hamster wheel repeating the same workout routine daily or weekly. You’ve got to break that pattern and drop some exercise.
Weight lifting however should stay. It might need to change to get you better results, however.
When you lift weight and belly fat improves it’s due to changes in metabolism. Unfortunately, that doesn’t happen when you just “burn calories” doing endurance exercise. You’ve got to create more lean muscle and reduce fat storage. The right dose of “sprint” or interval training can help both – recent studies show increased muscle after “sprint intervals” in obese perimenopause women. That until now was rarely heard of, the conversation around interval training was only about fat burning.
If you want more than the 5-minute blog, the After 50 Fitness Formula for Women course features 8 modules – one dedicated to rest & recovery. In addition you’ll understand how nutrition, exercise*, stress, sleep and your hormone status all play into your IDEAL exercise choices. *If you’re doing all the exercise – but not in the right intensity or doses – changes will turn things around.
Join by Labor Day weekend to get all the goodies (in addition to the course, the Bone Health mini course, AND the Adrenal Fatigue audio master class already included!)
These extras opened August 20th… join now and get started to get them all…! The daily tips 20th-Sept 15thwill help you get a strong start by working on your beliefs about exercise, hormones, and menopause.
***Bonuses will be available for a limited amount of timeand not a part of the course long term. So you’ll have longer to watch them when you get in right away before they disappear September 15. You can only get in if you start by LABOR DAY!
The After 50 Fitness Formula course is my signature course created as a companion to You Still Got It, Girl!
Other resources about adrenals:
What If You Could End Dieting Hell?
This episode is all about getting off that diet you’re on or thinking about trying next. Yeah, I know you’re out there.
But first I need to let you know this episode is sponsored by STRONGER I, the 8-week early fall strength training program created for women in perimenopause, menopause, and postmenopause launching right now.
The doors are not only open…but if you’re listening to this before July 25 you can get in at 50% off during the
Can You End Dieting Hell Once and For All?
Michelle Melendez is the creator of the Live in a Body You Love 90-program and Hawaii Retreat and author “End Dieting Hell: How to find peace with your body and lose weight.” She has lead thousands of live and online fitness classes and has helped women around the world understand and release their emotional addiction to being overweight.
First, that’s a strong statement… “emotional addiction to being overweight.”
Say more about that.
Other questions we answered in this episode:
Get the Book: End Dieting Hell
Connect with Michelle online:
Please leave a rating in iTunes! It really helps!
If you’re in midlife and don’t love your weight, energy, or your life it’s never too late. My guest today is proof. She shares her own midlife weight loss success and how it spiraled into a new career path.
Beate Probst is the founder & CEO of Be-At-Ease Solutions and she helps women reverse their body’s aging process with the help of real nutrition, exercise, support, motivation, and accountability. She lives by her motto “Train in any mood, Lift at any age & Live to tell what happens”
Beate walked her talk. She lost 50 lbs. and kept it off for over a decade which she says has helped her develop tools to overcome stubborn weight gain especially during hormonal changes, that she is now passing on to her clients who are each crushing their weight loss journey.
In addition to being a Holistic Weigh Loss Expert and personal online trainer, she’s a mindset mentor. She empowers woman to embark on a journey of self-awareness and self-love recognizing that their weight loss is a side effect of an already beautiful woman.
This happened to me when I was 50 years old. I was a personal training client, discovering my own potential of maintaining my weigh loss success and learning new strategies to overcome hormonal stubborn weight gain. And that is where I realized so few woman have the confidence or the drive to do the same.
So it was then I started to change my career to be a health, fitness, and nutrition expert. It was after seeing so many woman around me feeling helpless and intimidated to start exercising and looking for answers, support, and validation that they are still able to increase their quality of life even though going through all the changes that their body is making.
Connect with Beate on Facebook: https://www.facebook.com/beate.probst.9
Please leave a rating in iTunes! It really helps!
Do you have 20 or more pounds to lose? Weight loss, specifically fat loss after 50 (or peri-menopause is different!). Not impossible but if you’re trying to “eat less and exercise more” your body is stressed and holding every calorie.
There’s a better way. Watch this– it’s a master class I did to explain the rules (they’ve changed!) for fat loss after 50 and share details about my Fit-U program. You’ll know if it’s a fit. And you’ll know if it’s not.
The essential oils for weight loss? Sounds too good to be true, right? To all my essential oil lovers listening, this is for you! To those not yet indoctrinated into essential oils for optimal weight, energy, overall health, avoiding toxins and the list goes on, this is for you too! And I’ve got a fantastic guest for delivering this message.
The author of the National Bestseller, The Healing Power of Essential Oils, Dr. Eric Zielinskihas pioneered natural living and Biblical health education since 2003. Knowing what it’s like to be sick from a young age and having recovered from several chronic diseases in his early 20s, he has been on a mission to share the evidence-based approach to natural living that empowered him to regain control of his health with the world.
You’ll recognize Dr Z from the prior episode with Mama Z. This dynamic duo lives and breathes the testimonial of essential oils for weight loss and a myriad of other benefits. The couple team up to deliver natural living solutions to toxicity that causes health issues.
Learn more about essential oils for weight loss, energy, support of chronic conditions, right here.
Your healthy weight may not be the number in your head. If you’ve been attached to a number on the scale, been attached to the scale period, you’re potential for self-sabotage is high.
This post is all about how the days of “eat less, exercise more” have caught up to you and how your metabolism has suffered. I’ll share the common mistakes, the how to restart your metabolism, with a lifestyle that doesn’t include over exercise or undereating.
This episode is brought to you by Flipping 50’s Fit-U, dedicated to women over 50 with 20 or more pounds to lose. Weight loss and particularly, fat loss, after 50 is different. Not impossible, just different.
I use only research featuring women in perimenopause, menopause, and beyond to create programming. I also employ 30+ years of experience as a coach, personal trainer, who has worked with midlife women to know what works, what questions to answer – before you may know to ask them.
You’ll identify your “stinking thinking” from science that’s decades old – that’s been replaced – but that’s hard to grasp as an over abundance of information is coming at you today.
Checking your weight is not enough. It doesn’t tell you body composition. You can buy one that does. It doesn’t tell you if you’re dehydrated, you’re going to appear fatter since you store water in your muscle.
It doesn’t tell you if you’re retaining water weight since you had potentially higher in sodium or sugary foods you’re not used to. It doesn’t tell you that you have inflammation from any cause – eating foods that aren’t ideal for you, or from too much exercise. It doesn’t tell you that you may be constipated and may just be used to that feeling not even questioning it.
The truth is you can eat about 300 kcals more a day if you’re consuming quality calories than if they’re poor in nutrient density. The volume of food you can consume can increase, stay the same, or be less depending on the meal. You can choose avocado, salmon, nuts and seeds. You can consume plates of vegetables.
Healthy weight loss doesn’t occur at a controlled speed. You may have noticed! A piece of chocolate cake is not the same as a piece of salmon. They have very different effects on the body. Even though the calories might be the same.
One will spike blood sugar, and therefore insulin. Fat storage starts and fat metabolism halts. Game over.
The same will happen if you have fruit on an empty stomach. It may seem more logical that the same is true of wine on empty, which is most often when you drink it. You will tend to – if you love your wine – look for someone who will give you the answer you want about drinking wine. That’s been my experience. If you’re ready to change you will, if you’re not you’ll ignore the steps you can take to improve your chance for fat burning (and for sleep).
You don’t exchange a glass of wine for other calories during the day and make it “okay.” This, friends is a myth.
Dieting is stress. When you are eating too little, your body is stressed. A stressed body holds onto every calorie. It’s a form of self-protection. Meanwhile, in old school thinking you believe you’re being “good.”
You’ve learned if you’re hungry and grumpy that’s part of the diet process. Because (totally illogically), you think if you feel like crap you’ll eventually feel great. How wrong is that?
Makes no sense when you think about it. Keep doing what never worked – permanently – and in fact do MORE of it and you’ll get better results?
That’s pretty close to insanity.
The more times in your life you’ve fallen for eating less and losing weight from restriction, then gained it back, or gained dozens, or hundreds of pounds, the more damage to your hormones that regulate weight you’ve done.
It’s time to reset and restore. Start nurturing instead of starving. We all know a 20-something woman is now or has (maybe she was you) dieted and restricted and lost weight.. only to gain it back, get exhausted, not sleep, have gut issues. She may have thinning hair and when she does “eat”? She eats garbage. She likes to bake and cook. All of course under the premise of taking care of her health, and giving.
She may share this passion with others. Unfortunately, for her, it’s not healthy. It could have been you. It may still be you. Yet now, you’re the adult in the kitchen to care and prep for someone else. And because you haven’t made peace with food, it’s all you think about.
Some women are just more likely to dial up the exercise. More is better, right?
Wrong. Again it’s a stress signal for your body. Cortisol will – especially if you are eating less – come back with a vengeance. You are putting one foot on the brake and one on the accelerator. How well does that work?
You’ll forfeit any growth hormone and testosterone benefits when you eat less and exercise more because cortisol is king, queen, prince and princess of the mountain. You cannot get fit without adequate calories and protein. Most importantly, without rest & recovery you’ll limit that supply of endorphins and serotonin that could help you too. Burnt out, your body won’t give you those any more during exercise.
No liquid diet, three-day reset, or 28-day magic (my program included) will support a lifetime of freedom around food if you don’t start with a healthy diet and relationship with food. Healthy weight loss is not a temporary thing. You get there with a long game.
You have to stop identifying as someone heavy. You have to lose the idea of someone who can’t experience healthy weight loss. You have to in short, start living. You’re going to have to stop the ways that never led to healthy weight loss sustained for a long time in order to attain healthy weight loss that lasts forever.
Women in their 50s and 60s and 70s have done it. Stop believing you can’t. It’s different, yes. Because the right way was always different. You’ve now exhausted the don’t-work ways. Now you can get on with a healthy approach.
Every signal from your brain to your gut to the rest of your body is going to tell you to eat. It’s the nature of the game. Your hormones jump into action when they aren’t being nourished. They’ll do everything they can to protect you.
Then when you do eat, they revert to the way cavemen feasted and fasted when they found food and then went long periods without it. But you’ve got more going on during menopause and beyond.
Your changes in estrogen, testosterone, and progesterone are going to set you up for more fat storage and a lot less fat burning. Until you ditch the thoughts around food and fat as your enemy, and begin to identify food that’s good, taking pleasure in it, your body may not support your mind’s effort.
If you don’t have a good relationship with food in the first place a diet is not going to improve it. You won’t start having a good relationship with food because you’ve lost weight. You’ll begin to better your relationship with food – likely eating more than you’re used to – and then begin to experience healthy weight loss.
If you’ve had years of skimping or dieting and of “treating” or eating junk your micronutrient levels may be so low that injuries and illnesses occur frequently.
Even things like plantar fasciitis are more than just wearing high heels and carrying extra weight. Breakdown of muscle as well as bone is in part hormones, but also a lack of a diet sufficient in micronutrients.
A healthy weight loss is not about creating lack in the body but rather abundance. An abundance of micronutrient dense foods can support estrogen, progesterone, and testosterone balance. Cortisol, insulin and ghrelin and leptin levels improve so that you can leave cravings that sabotage behind.
More than you need to know a specific heart rate zone for fat burning, you need to know and read the clues your body is sending you about hormone balance.
Healthy weight loss happens after 50. It just won’t happen without a change in the way you think about healthy weight loss.
Need support? Consider Fit-U – it’s an online DIY program dedicated to fat loss for women over 50. And though it’s DIY, you get:
Right now it’s 50% off and we’re open for enrollment. It ends the first week of May. Make May and June your months to reset.
Was this episode helpful? Please leave a rating in iTunes!
One of my all-time favorite guests on a hot topic for our Flipping 50 community is back with me on this episode. He’s talking about a topic we all care about today, metabolism and metabolism reset. And he’s got a resource I’m excited to share with you that you’re going to want to get your hands on.
Dr. Alan Christianson is a Naturopathic Endocrinologist who focuses on Thyroid function, adrenal health, and metabolism.
He has been actively practicing in Scottsdale since 1996 and is the founding physician behind Integrative Health. He is a NY Times bestselling author whose books include The Metabolism Reset Diet, The Adrenal Reset Diet, and the Complete Idiot’s Guide to Thyroid Disease.
Dr. Christianson regularly appears on national media like Dr. Oz, The Doctors, and The Today Show.
I ask “Dr. C” to come back and share some details about the new book you’re going to want to read: Metabolism Reset Diet Book (publishes Jan 29, 2019).
The main idea of the book is that the real health threat is waist circumference, not weight. Dieting leads to waist gain for most people. Healthy people’s livers can keep their waist size healthy. You can make your liver healthy again in as little as 28 days.
The book THE METABOLISM RESET was released January 29, 2019.
Leave a rating in iTunes! Thank you so much!
Other episodes with Dr Christianson:
Do you wish you could lose weight faster or get healthy easier?
Are you looking for a male equivalent of Flipping 50 for someone you love?
Have you started and stopped an exercise program before?
If you said yes, to any of those this is your podcast.
Allan Misner is a National Academy of Sports Medicine (NASM) Certified Personal Trainer and a Functional Aging Institute (FAI) Certified Functional Aging Specialist. He is the creator of the thriving 40+ Fitness Community, providing one-on-one and group fitness coaching, nutritional guidance, and personal training for clients over the age of 40. He is also the host of the 40+ Fitness Podcast, for which he has interviewed hundreds of health and wellness experts with a wide range of specialties.
1) Why was decidingto lose weight or get healthy was not enough for you?
2) In your book, you say we are opportunistic eaters and that is a problem today. What do you mean by that?
3) What is seasonal ketosis and how is that helping you stay healthy?
4) You make a distinction between strategiesand tactics– what is that? How can we use both to lose weight and get healthy and fit?
5) What is your The Wellness Roadmap?
6) What is your definition of wellness and health? What’s that mean to you, having been fit, fat, and recovered your fitness?
Acronym Nuggets from today’s podcast:
GPS: grounding, personalizing, self-awareness
STREETS: strategies, training, rest (+ sleep), energy, education, time, stress
CARGO: celebrate, awareness, reset, go!
Connect with Allan:
Facebook: Allan Misner
Amazon to get Allan’s hardbound, paperback, ebook, or audiobook.