What Happens When Hormones Go Crazy? Better Strategies For Women Part 2

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Let’s unlock the puzzle and confusion hormones can cause and dive into the actionable strategies you need after 50 to support your hormones, fuel your fat-burning journey, and navigate the twists of menopause. 

This isn't just about weight loss; it's a common-sense approach to living your best second half-life. 

The Hormonal Impact of White Sugar, White Flour, and Seed Oils: A Menopause Menace

It's not just about what you eat; it's about what you avoid. 

White sugar, white flour, and seed oils can wreak havoc on your hormones. They trigger weight gain, mess with cholesterol, and throw blood sugar off balance. Choose nutrient-dense Whole Foods, with lots of plant options. 

Prioritize gut health with prebiotics and probiotics, focusing on vegetables, cruciferous veggies, fruits, and fermented foods. And don't forget your daily dose of veggies; they're a game-changer for belly fat loss, providing fiber and essential nutrients.

✓ Increase vegetable intake (raw or cooked) at every meal.

✓ Incorporate prebiotics and probiotics for gut health.

✓ Choose Whole Foods over processed and packaged ones.

✓ Minimize or eliminate white sugar, white flour, and seed oils.

Protein Power: The Game-Changer for Women Over 40

Protein isn't just for bodybuilders; it's an anti-aging powerhouse. 

Be very aware that you're getting enough protein—aim for 20 to 30 grams at each meal and 15+ grams in snacks. 

In midlife, the new guideline suggests one gram of protein for each pound of your healthy body weight. 

Protein supports cellular functions, muscles, and hormones. Start your day with a protein-rich breakfast (30-50 grams) for sustained energy and hormonal balance.

✓ Track and ensure adequate protein intake.

✓ Aim for 20-30 grams of protein per meal.

✓ Consider protein supplements like whey protein powder, optimized plant protein powder or Essentials Amino Acid powder, if needed.

✓ Prioritize a protein-rich breakfast - load your morning meal.

Exercise Hacks: Your Top Priorities for Weight Loss After 50

In a sedentary world, movement is key. Set reminders to move every two hours. 

Whether it's a short walk, using a treadmill desk, or incorporating other exercises, keep your body active. 

Strength training takes the spotlight for hormone support, bone density, insulin sensitivity, and weight loss. 

High-Intensity Interval Training (HIIT) is effective but keep it under 40 minutes a week to avoid elevated cortisol levels.

✓ Schedule regular movement breaks.

✓ Prioritize strength training for at least 2 sessions a week.

✓ Include daily activities like walking.

✓ Limit HIIT sessions to avoid cortisol spikes.

Sweet Dreams: The Crucial Role of Sleep in Hormonal Health

While it might not always be easy, in fact it may feel downright impossible, but you still need to prioritize quality sleep. 

Sleep is where restoration happens—body, mind, and hormones. 

Establish a bedtime routine, reduce screen time before bed, and create a sleep-conducive environment. 

If stress hinders sleep, consider relaxation techniques like deep breathing, meditation, tapping, or gentle stretches.

✓ Set a consistent bedtime routine.

✓ Create a sleep-friendly environment.

✓ Limit screen time before bedtime.

✓ Practice stress-reducing activities.

Stress Management for Weight Loss: Small Shifts, Big Impact After 50

Chronic stress is a silent saboteur of hormones. It is imperative to incorporate stress-reducing practices into your daily life. 

Even short breaks for deep breathing, walking, tapping, or connecting with a child or pet can shift your body from fight-or-flight to rest and digest. 

Prioritize self-care, and don't be afraid to say no to unnecessary stressors.

✓ Schedule short stress-busting breaks.

✓ Explore stress-reduction techniques (breathing, tapping).

✓ Learn to say no to unnecessary commitments.

✓ Prioritize self-care without guilt.

Your journey through perimenopause and menopause doesn’t have to be wild and crazy. Arm yourself with practical strategies. You're not just solving the hormone puzzle; you're crafting a lifestyle that supports and celebrates the incredible woman you are.