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If you’re reading this, chances are you’ve felt that frustrating brain fog that seems to roll in like an unexpected cloud during your midlife years. 

Maybe you’ve walked into a room and forgotten why, struggled to remember names, or even felt like you might be losing your mind. 

First things first: you are not alone, and you are definitely not going crazy! As a Trim Healthy coach for menopausal women and midlife fitness specialist, I’m here to guide you through understanding and combating menopause brain fog with practical tips, supportive strategies, and a lot of encouragement.

What is Menopause Brain Fog?

Brain fog is one of the most common symptoms that women experience when they hit their late 30s or early 40s, especially during perimenopause and...

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Recently, I had the chance to hang out with a couple of younger friends—both in their late 30s and early 40s. 

As we relaxed by the lake, our conversation naturally drifted toward health and wellness. 

They started sharing how they felt puffy, and bloated, and were gaining weight, especially around their middle. 

Energy levels were dipping, anxiety was creeping in, and they were experiencing aches and pains that seemed to come out of nowhere. 

Listening to them brought back memories of my own transition into this season of life. 

At 56, I've walked the path they're just beginning to navigate, and it's a journey that many of us are familiar with—welcome to the world of perimenopause.

Embracing Midlife Changes: Navigating Hormonal Shifts After 40

Recognizing Early Signs of Hormonal Belly Fat and What to Do About It

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Understanding Hormonal Changes in Midlife

Impact of Hormones on Health

Estrogen and progesterone are key players in our overall well-being. They influence how we feel, how we sleep, how we burn fat, and so much more. When these hormone levels start to fluctuate, especially during perimenopause and menopause, it can throw everything out of balance.

The Role of Insulin and Leptin

Insulin Resistance and Its Effects

You’ve probably heard a lot about insulin resistance lately. Insulin is our fat storage hormone. When our estrogen levels drop, it can cause our insulin levels to fluctuate, which can lead to insulin resistance. This is when our bodies don't use insulin efficiently, leading to fat storage and increased risk of pre-diabetes and diabetes.

Leptin and Appetite Regulation

Leptin is another important hormone. It lives in our fat cells and sends signals to our brain that tell us when we're full. When leptin signaling is...

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We're going to explore the science behind the best and worst types of cardio for us in midlife and beyond. Understanding the right kind of cardio is so important for maintaining our health and fitness, especially as we navigate the changes that come with menopause. So, let’s dive in!

The Role of Hormones in Midlife Fitness

As we hit menopause, our hormones, especially estrogen and testosterone, start to decline. Estrogen is amazing – it helps us build muscle, gives us energy, regulates glucose, aids insulin sensitivity, boosts metabolism, and protects our heart, breasts, and brain. Testosterone also plays a key role but is less prominent in women.

When these hormones drop, we face challenges in muscle building, energy levels, and metabolism. That’s why it’s crucial to tweak our exercise routines during midlife. With estrogen no longer providing its benefits, exercise becomes the stimulus we need to keep our bones...

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Navigating perimenopause can feel like a wild roller coaster ride, right? 

The hot flashes, the mood swings, the sleepless nights—it can be a lot. Today, I want to chat about something that has been a total game-changer for me: bioidentical hormone replacement therapy (BHRT). I want to share with you how BHRT can bring some much-needed relief during perimenopause and why it’s worth considering.

Understanding Perimenopause and Its Symptoms

So, what exactly is perimenopause? 

It’s that lovely transition period before menopause when our hormones start to go haywire. You might be feeling more anxious, dealing with bouts of depression, constantly exhausted, and not sleeping well. These symptoms can really mess with your daily life, and finding ways to manage them is super important.

What is Bioidentical Hormone Therapy?

Bioidentical hormones are...

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When it comes to your weight loss journey and navigating menopause with the right hormones and exercise, I'm always thinking about what you need and want to hear. I listen to other podcasts or conversations so that I can glean valuable insights to share with you. My goal is to provide you with the keys to success, whether it's achieving weight loss or managing menopause symptoms.

I often enjoy breaking down recent coaching experiences because they reflect how I coach and learn to make the best choices for my own health. The beauty of coaching lies in not just getting educated but in learning how to apply that knowledge effectively. 

By sharing my journey and those of my clients, I hope to offer practical tips that you can easily incorporate into your life.

Today, I want to talk about a topic many of us grapple with: why is it so hard to lose weight in menopause....

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I am so excited to introduce you to Debbie Martin, a friend and fellow Trim Healthy coach.

 She is here today to talk to us about her Trim Healthy and weight loss journey after 50 and with insulin resistance.  

I can't wait to get to all of the good things. First, Debbie will tell us how she stumbled onto the Trim Healthy Way.  

"My name is Debbie Martin. I'm 50 years old. I turned 50 last year and feel so good about it. I am so excited about being 50. I am a mom of five kids. They're not kids anymore; they're all grown, and I've been a wife for 30 years.

I have had trouble with my weight throughout my whole life, and I came across trim healthy way back; I don't remember the exact year, but it was early. I didn't stick with it because I stalled and tried other things, came back to trim healthy, and didn't stick with it again because...

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Why is it so hard to lose weight for women after 40? 

There's a ton of factors contributing to this frustration, and it's important to understand what’s going on. The main culprits behind the challenge of weight loss after 40 come from various sources. 

Firstly, our metabolism undergoes changes as we age, impacting how efficiently our bodies burn calories. Additionally, hormonal fluctuations, including the decline in hormones like estrogen, directly influence our metabolism and can lead to insulin resistance and fat accumulation. Lifestyle habits also play a significant role, with factors such as inadequate sleep, dehydration, and unmanaged stress all contributing to slower weight loss. 

Despite these challenges, it's important to remember that successful weight loss after 40 is achievable.

UNDERSTANDING THE CHALLENGES IN MIDLIFE

I hate to be a bearer of bad news,...

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One of the most common frustrations I hear from my fellow Trim Healthy Mamas in midlife is the increase in fat around their waist.

Today, I want to share the top 5 foods you can use in your everyday routine that are simple and effective at burning fat and creating an optimal environment for a better, healthier, and faster metabolism. 

Understanding Fat Loss:

But first, let's debunk a common myth right off the bat: you can't spot-reduce belly fat with endless crunches or planks. 

We can target fat loss through smart food choices, exercise, and lifestyle tweaks.

Our goal? Turning our bodies into fat-burning powerhouses.

1. Apple Cider Vinegar:

First up on our fat-burning food list is apple cider vinegar (ACV). Packed with acetic acid, ACV supports digestion and helps regulate blood sugar levels. By incorporating ACV into your routine, you can potentially reduce belly fat and...

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I'm going to discuss the importance of building muscle as we age and its relationship to fat loss, overall metabolic health, and longevity.

I've been a personal trainer for over 30 years, and back in the day, there wasn't much emphasis on women and building muscle. There were guidelines, but it wasn't until I became certified as a menopause fitness specialist and discovered the newer science for women in midlife and beyond that I understood how important, if not the most important, things we can be doing.

Importance of Muscle Building

What I'm learning about muscle is that it is our longevity organ. When we start focusing on building muscle rather than losing weight, fat loss will happen.

Notice I'm not saying weight loss because we lose part muscle and part fat when we lose weight. Diets that are quick fixes or calorie deficit cause massive muscle loss touted as weight loss, and that, my friend, for women...