Menopause and midlife bring a unique set of challenges, and one of the most common and frustrating among them is the issue of weight gain. You're not alone in this struggle; many women like you are experiencing the same thing. But the good news is, I’m here to debunk some of the myths and provide you with effective solutions to help you navigate this transformative phase of life.
One common misconception is that menopause happens suddenly. All of a sudden, everything changes, right? Well, not exactly. Menopause is more of a gradual process, stretching over several years. It typically begins with perimenopause, which can start as early as your late 30s. So, if you're thinking everything happened suddenly, think again.
Menopause is not...
Hello dear friends, today I have a story that will inspire you, motivate you, and fill you with the kind of warmth that only a group of dedicated, determined, and supportive ladies can bring. Let's dive into the incredible journey of a group of women who call themselves the 'Freedom Sisters'.
These remarkable ladies are graduates of my Feminine Freedom Pathway program, a long-term coaching plan aimed at helping women in midlife lose weight, learn to exercise, manage their hormones, and ultimately find their best midlife selves.
But the Freedom Sisters are more than just participants; they have built an inspiring community of support and encouragement.
Why are they so special?
The Freedom Sisters were my very first group when I launched the program. They have stuck together through thick and thin, experiencing victories, struggles,...
I'm not going to change.
I'm not going to change the commitment I've made to myself.
That's exactly what Coach Kelly Rackley told herself all year long.
With one quick, impulsive decision, she committed to eating 100% on the Trim Healthy Mama plan for 365 days.
The trajectory of her entire year took on a new look as she walked out this commitment day after day. And in the end, she learned more about herself and what eating Trim Healthy Mama really means.
The ability to stay on the Trim Healthy plan has much more to do with how you talk to yourself than you might think. Kelly found this out with each passing day. Focusing her energy on solving her problems and pushing through the temptation rather than feeling deprived or sorry for herself took time and effort.
She had to coach herself.
"I literally truth...
Choose foods that are anti-inflammatory to your body. Include foods that boost your gut health and gut microbiome and eat foods that are known to support hormone balance. This is the time of life to choose quality. No more cheap oils and processed, packaged “foods”. Your body is ready and eager to be blessed with nourishing foods.
Every single meal you consume needs to have a protein source at the center. Begin to diversify your protein choices by including more fish and more plant proteins.
Find ways to lighten up your meals and use less heavy dairy products. Your body is less efficient at burning through some of the heavier fats, so it is time to make some changes.
An easy way to lighten up your protein-centered meal can be by choosing a protein (think fish), a non-starchy vegetable, and a garnish of fat, roughly about a Tablespoon.
Instead of a Heavy S meal (animal protein + cheese + mayo...
Not sure what to eat?
Don’t know which Trim Healthy Mama fuels you should put on your menu plan?
Let’s get some clarity.
Optimizing your eating plan during the menopause transition is key to getting weight loss results.
But, you can’t get those results if you are feeling confused, scattered, and overwhelmed.
Let me give you some peace, some security, and some confidence knowing that you are eating in a way that is blessing your body towards better health, vitality, and fat loss.
First, set your expectations correctly. You cannot be in a place of peace and kindness towards yourself if you are expecting to lose weight fast. Your body is special and needs the time it needs to heal and release extra fat. Give yourself the gift of time.
Next, stop the searching and questioning. The Trim Healthy Mama eating plan is hands-down the best weight loss LIFESTYLE approach. You can tweak it...
I’ve tried a lot of diets and eating plans over the years and FINALLY found the best eating plan to follow for the woman in her menopausal years. In fact, this is how I fuel my body every.single.day.
Not all eating plans are the same and when your hormones start to shift you have to get extra creative to dial in your eating to see weight loss. Especially in your midsection.
This eating plan is called “Trim Healthy Mama” but you don’t have to be a mama to follow it!
All you need are the basic guidelines on how to best fuel your body at every meal. Let me walk you through what a hormone-friendly weight loss eating plan looks like.
Are you ready to Get Your Trim On??
I'm here to teach you the basics of how to eat in the best way for the over 40 body.
You’re going to base your meals on fuel types. So it's important that you understand what the fuel types are.
We're talking carbohydrates, we're talking fats, and we're...
Getting older isn’t all bad, in fact there are so many good things about increasing age. But weight gain, increased belly fat and stubborn weight are not a “good” part of getting older. Let’s discover the reasons behind the extra weight and why it can be so hard to lose.
It’s all about hormones. As women, we have been gifted with a plethora of amazing hormones, moving into the menopause season of life causes those hormones to start shifting to new levels. This shift is usually at the root of most of your frustration with weight loss.
While there are a ton of changes you can make on a daily basis to your diet and lifestyle I would highly recommend that you find a Functional medicine doctor to work with you so you can know the hard data behind your symptoms.
Here are some of the key areas to investigate for optimal fat loss:
So, what can you do about hormonal weight gain?
Well, your plan of action will depend on what hormones are out of whack but these basic actions are a good place to start.
When you are stressed, your body produces lots of cortisol to help alleviate the stress. That's why cortisol is called the stress hormone. Chronic stress can lead to weight gain insulin resistance, among other issues. Therefore, your first step to dealing with hormonal weight gain is to deal with the cause of your stress. Meditate, do yoga, practice mindfulness. Whatever you do, try to relax. The less stressed you feel, the better.
GET SOME REST.
If you have poor sleeping habits, it's time to work on that.
People who sleep less have been shown to have higher BMIs. Try to get 7 or 8 hours of sleep a night. This will help regulate your hormones, returning your system to a healthy rhythm. Your body and your brain need to...
Ever fallen down the rabbit trail of shame and guilt when your weight starts to creep up on you and there doesn’t seem to be a good reason why?
Why is it that our first instinct is to blame ourselves for unexplained weight gain?
But what if your weight gain isn’t about self-control or lack of exercise. What if the thing stopping you from shedding those extra pounds is like a plug in your drain keeping all the nasty dishwater stuck in your sink? You can’t shed the pounds until you figure out what is stopping your body from releasing that extra weight.
If you are dealing with unexplained weight problems, the chances are that your hormones are to blame.
Let’s look at some common symptoms you may be experiencing if your hormones need support: