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In spite of so many sources citing the devastating journey through midlife, it’s possible to improve menopause transition fitness. But many of these are learned the hard way by women who have gone through or are currently going through menopause.
You’re seeing more and more influencers… those who sell makeup, who sing, who blog, bake or cook… talk about how they found the weight room. They’ve quit their jobs, never had them, or retired in order to promote their fitness influencer channels.
And… why not?
They can. So can you. It’s 2023. Reinvent. Be who you always wanted to be, how you always wanted to do it.
And these things will support your trip.
This list of shifts will improve your menopause fitness, too.
Adequate Protein.
The number is closer to one gram per pound of body weight than to some arbitrary percent of your total calories. The RDA was never very user-friendly. And didn’t account for a woman who may cut her calories so much that she’s eating 1000-1200 calories a day and barely eating protein
Stable Blood Glucose Levels.
If you don’t know what this is or why I’ll give you the crash course. And I’ll suggest if you have it to invest on your health, get a continuous blood glucose monitor and track yourself for at least a month, 3 would be better. Go to flippingfifty.com/glucose and use Flipping50 for $25 off
Lift Weights as Heavy as you safely can.
Yes, lighter weights more reps fatigues muscle, but as you age and begin lifting less and less in life, do you think you need heavy or lighter weights to avoid decline? Your bone responds best to heavy load and so does energy expenditure. Unlike cardio that burns calories during (and then burns you out), weight training works hardest in the 24 or 48 hours afterwards while your body is in recovery and repair. You burn more calories then and build your body up for having more energy and stamina later.
Caution: don’t look up the very limited interpretation of a lb of muscle burns X amount of calories a day. That’s a very shortsighted mistake about the benefit of muscle.
Recover more than you’ve ever done before.
Muscle that’s 60 is less resilient than muscle that’s 20. Even if you’re in great shape at 60, younger you had younger muscle that bounced back faster. You can be just as fit, maybe more fit at 60… as long as you don’t try to exercise the same way. Fitness happens during recovery between exercise provided the stimulus was adequate.
Reduce your stress and find some joy.
Stress hormones are catabolic, that is cause muscle loss and fat storage so these are an obstacle you can’t skip over.
Improve Menopause Transition Fitness with this Reset: 5 Day Flip
Sleep like a boss.
If it’s not happening that doesn’t mean it’s not possible. It just means that you haven’t potentially given it the step-by-step dedication to specific changes like:
- Epsom salt baths
- Same wake time daily
- Sunshine as soon as you can once awake
- Exercise at least 10 minutes a day
- Magnesium with dinner
- Establishing a waking and bedtime routine
Ditch the artificial energy and chill pills.
A cup of coffee or matcha in the morning, maybe even two, okay. Having to drink coffee all morning and pretending it’s fasting ? I don’t think so. Need it in the afternoon to wake up? A real issue. But if you also need or rely on alcohol to help you relax and pretend it’s helping you sleep… I want you to listen to two episodes
Drink more water.
Most of us are dehydrated. You store water in muscle. You want lean muscle and less fat? You’re going to need to drink more water. Through out the day and between meals not at them.
Sip on Green Tea
It’s a super way to sneak in more liquid for hydration. It’s got a ORAC rating that’s super high- meaning it’s a huge boost to your antioxidants and supports radiant skin among other things. Bottom line, it does have a little caffeine but it’s not going to give you a jolt that will keep you up at night.
Stop snacking.
This is a major issue for many women. Eating a bar here and a handful of nuts there, nibbling on food while you cook.. It’s keeping you from ever getting into a fat burning state which is about 3-4 hours from your last meal. Now, if you’re a truly active athlete you probably do need a dose of protein in a snack. But if your activity level isn’t all that high, try limiting snacks and focus on more protein and fiber at meals so you don’t need to. Often that desire to snack shows up because your meals simply are too skimpy and not real meals at all.
Other Episodes You May Like:
Shae Leonard Health Band-Aid: https://www.flippingfifty.com/crutches/
Sober Sis Happier Hour: https://www.flippingfifty.com/wine-time/
Kelly McGonigal: https://www.flippingfifty.com/joy-of-movement/
Resources:
Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose Code: Flipping50
Essential Amino Acids: https://www.flippingfifty.com/staylean
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