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Is hormone replacement therapy for every woman? 

Aren't there more "natural" options? 

The answer is yes, and yes. 

Some women are not good candidates for hormone replacement therapy or aren't comfortable taking it; this might be due to a lack of education about the safety and protective benefits or availability.

But that doesn't mean you can't reduce or eliminate suffering from hormonal symptoms during menopause. You still have a lot to say about how you feel by implementing four ways to treat menopause. 

But you won't get the protective benefits when you're not using bioidentical hormone therapy. Bioidentical hormone therapy can help treat menopause symptoms, providing protective benefits to you. 

Menopause is a natural biological process. It marks the end of a woman's reproductive years...

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"I hate the belly fat that I have. I'm on bio-identical hormones and can't get rid of the tire. I don't want to go through surgery; I don't know what to do; please don't tell me to start running; I can't do it."

Does anyone else feel the same?

This question came from a member of my Peri/Menopause Trim Healthy Mama Community.

No, I'm not going to tell you to start running, and I'm not going to encourage you to exercise more. Or eat less. 

But there are multiple things that contribute to that spare tire/muffin top you are seeing. And a lot of it has to do with your age and your hormones. 

Extra fat is frustrating and a health risk for women, especially in midlife. 

The fat you see around your middle is most likely visceral fat, and it is dangerous because it wraps around o...

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Apple Podcast - Spotify

Is exercise in midlife really all that important?

Would you rather be doing just about anything other than exercising?

After all, the extra time and an open schedule can be challenging.

I get it.

The truth is, yes, exercise is important enough for you to prioritize. But not the exercise you are thinking of.

Getting older has loads of great benefits, but choosing not to include exercise and include daily movement in your schedule may set you up for health issues that are better avoided.

Exercise in midlife is necessary for longevity, health and will help you build strong muscles to maintain your independence as you age. 

And as added benefit doing the proper exercise gets your body in metabolism-boosting & fat-burning mode fast.

STRENGTH TRAINING FOR FAT LOSS

I have great news for you and some myths to bust. 

It's time to hang up those running shoes and retire from hours ...

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Apple Podcast - Spotify

Wouldn't life be simpler if losing weight was actually a calorie-in/calories-out math equation? But in reality, eating less and exercising more does not guarantee you lose belly fat. And as you get older, it can create the opposite and cause you to increase in weight and inches instead. So, let's get this figured out. In menopause, your body needs supported hormones and strategic exercising to burn fat faster without burning you out.

STOP DOING SO MUCH CARDIO

A few decades ago, cardio was all the rage. Women couldn't get enough of it and thought this was the magic pill to weight loss. We now have the research to prove this is not true, and excessive cardio is not beneficial for women at any age. But in menopause, you for sure do not need more cardio. 

Let's also clear up the confusion around cardiovascular disease and cardio exercise. Doing one doesn't negate the other. The cause of cardiovascular d...

What’s for dinner?

When should I exercise?

How many E meals have I had today?

When am I going to walk?

What should I eat for a snack?

Is this enough protein?

What Trim Healthy fuel should I eat next?

Can you feel your increased heart-rate? Or the sweat beading along your hairline? Maybe you’ve found a nice quiet corner to hide in until all these questions go away.

Has freestyling your Trim Healthy eating plan turned into a recipe for stress?

Do you feel like you might just explode if you have to field one more question or make one more decision?

While we don’t want to live in calorie counting land, living without a plan is a sure recipe for hormonal disaster.

Let’s take a 30,000 foot view to see what is going on in your body when you try freestyling decisions every day.

Estrogen serves as your main hormone to counter cortisol and works as a powerful anti-inflammatory agent. 

Cortisol is your primary stress hormone and high levels of it dumped into your...

What if you could love your menopausal body no matter what?

What if you knew that the symptoms you experience are just part of the menopause transition and they are taking you to a better place?

You do not have to be a victim to hormonal changes and crazy symptoms. You can have relief through this transition and support your body well while you manage your hormones. 

Symptoms during menopause like joint pain, aches, hot flashes and trouble sleeping are usually temporary. But the better you treat yourself, the better you are going to feel.

When you were younger you could push self-care to the bottom of your priority list. That is no longer the case! Punishment & deprivation are out. Neglect of your needs and desires has had its day. This season is a time for you to love on your body.

Choose to make peace with your body during menopause. Understand that your body is changing and needs support and care not anger and frustration. Treat your body with the care it dese...

Let’s talk about SIT training. 

Have you heard of this?

No, it’s not sitting in a chair.

SIT is Sprint Interval Training.

The studies about SIT say that it is very important for women in perimenopause & menopause to perform.

Why do you need to include Sprint Interval Training?

 #1 - It turns up your body’s ability to burn fat

#2 - Helps with insulin sensitivity and Insulin resistance

#3 - Gets you using more oxygen, burning more calories and burning more fat

The key to SIT is the high-intensity SHORT interval plus recovery.

Your sprint could be on a bike, on a treadmill, in the water, or up a hill. You sprint really hard, get breathless for 8-30 seconds, and then recover for as long as you need to.

A big benefit of SIT will be the improvement of your body composition. It increases lean muscle mass and reduces fat mass in a relatively short period of time. 

SIT helps burn belly fat and stops your body from storing fat. SIT training strengthens & increase...