Let’s talk about MENOPAUSE. Sorry ladies, you can’t avoid it.
And for some, the hormonal changes will hit harder than others. But I want to discuss strategies and tips and even some helpful mindsets to implement to help you navigate the hormonal changes.
Because we don’t want to deny the struggles that can occur but we also don’t want them to dictate what we can achieve.
While they will impact how we want to fuel and train, there is so much within our power to control and work around.
That’s why I’m also excited to share tips from one of my magical managers Susa about how she navigated menopause to feel like her most fabulous self!
00:00 – Intro
01:44 – Menopause
05:25 – Managing Menopause
36:01 – Menopause Nutrition
38:00 – Overnight Oats
38:33 – Workout Tip
Recipe: Raspberry Overnight Oats
450 calories: 35 g P/45 g C/17 g F
- ½ cup oats
- 1 cup greek yogurt
- 1 TB almond butter
- 1 TB chia seeds
- ¼ cup raspberries
Mix all ingredients in an airtight container. Let refrigerate overnight. Stir before eating, top with raspberries, and enjoy!
Why these ingredients are amazing for menopause
Oats – whole grains contain B vitamins that are important for your mood and the fiber in oats helps prevent constipation and bloating that is common in menopause.
Greek yogurt – contains calcium and vitamin D to help minimize bone loss that occurs in menopause and vitamin D is required for calcium absorption. Also associated with better mood! Greek yogurt is also high in protein and when eaten in the morning will help regulate blood sugar balance, keeping your energy stable throughout the day.
Almond butter – Almonds contain magnesium which help support a balanced mood, bone health, and improved sleep! Night sweats and insomnia are common in menopause and magnesium may help promote sleep by regulating our bodies circadian rhythm by increasing muscle relaxation.
Chia seeds – high in omega 3 fatty acids! Omega 3’s have been shown to decrease hot flashes and night sweats! Omega 3’s may also help promote better mood and brain cognition.
Raspberries – rich in phytoestrogens which can act like estrogen in the body, reducing symptoms of menopause! During menopause, estrogen slowly decreases in the body and eating foods like raspberries that can help mimic estrogen once digested, may help decrease negative symptoms!
Thank you for presenting on menopause. I truly wish I would have known about the ramifications of this time in life before it happened. I never had a problem with middle body weight and now its awful!
My question is about the 6 12 25 workout. I do train 3x per week, full body. What is an upper body 6 12 25 workout you would recommend to add to the lower body you mentioned?
The great part is, at any time we can make a change! The more you’re learning now, the more you can meet yourself where you are at to move forward. And using the principles you could honestly work your upper body in so many different ways. Just make sure a set you design would focus on chest, shoulders and triceps to hone in or back and biceps to become more isolated. But even with the lower body one, you can use sooooo many different heavy lifts, compound moves and isolation exercises based on the tools you have!
And if you do need a full progression, I just added one to clients in Dynamic Strength you should check out! https://redefiningstrength.com/dynamic-strength/
Great discussion and inspiration! Everyone is different, and even men go through a midlife change, and we all go through life stages as you all discussed.
My experience was that I had far less symptoms with a fitness approach to cardio and strength training, including two nonconsective days walking/treadmill/biking, some HIIT on stairs, strength training, and semi-daily yoga/stretching/foam rolling, gratide/breath/meditation practice. And the nutrition piece too.
But no matter what, I have to agree with you and your guest, in the form of a great bumper sticker I saw once: “Don’t believe everything you think!” Go for the good lifestyle–it’s a long game, you may feel bloated, scale may not be where you want it, the pair of pants may not fit, but stay the course.
Also, don’t overlook baseline conditions that might be causing some symptoms that masquerade as menopausal symptoms, like dehydration (fatigue/headache), hypothyroid (fatigue), kidney stones (urinary/fecal frequency/urgency), and more.
Take even one step in the right direction. You will make progress, but it often happens more slowly than we want!
Never lose hope!
Well said Tracy! Love it!
Thank u for this video it was very help full
Glad it helps!