Menopause Boosters vs. Disruptors
Vložit
- čas přidán 26. 06. 2024
- Take The Free Menopause Diet Evaluation Quiz:
menopause.redefiningstrength....
Getting older means often what used to work no longer does.
And especially with the hormonal changes of menopause, you can’t just keep training and eating the way you always have.
Frustrating?
Sure.
But we’ve got to face reality.
And the more we embrace this and the faster we adjust, the more we realize how many symptoms of menopause are actually within our power to control.
Now if you’re thinking…
But I train so hard…
I eat so clean…
That doesn’t mean you don’t have some boosters and disruptors in your diet that need to be addressed if you want to look, feel and move your best.
Yup.
Look, feel and move like your most fabulous fit self…
Because adjusting our diet isn’t just about fitting back into those slacks that have been hanging in our closet gathering dust because that top button just won’t close…
Nope!
Nutritional changes don’t just have an impact on weight loss or muscle gains…
Addressing those boosters and disruptors in our diet can help alleviate those hot flashes that make you want to stick your head in a bucket of ice…
…Or the aches and pains that make you feel like you’re a 1000 years old just getting up off the couch…
…Or the fatigue you feel that makes you feel like a zombie that could power through two family sized bags of candy in one sitting and still go back to sleep…
Our nutrition, and the adjustments we make can have a huge impact.
Which is why I remind clients, you can’t stop menopause…
But you CAN focus on controlling what you can control…and how you fuel is just one of those things you have so much power over!
So let me go over what boosters and disruptors are before I cover some common foods and lifestyle habits in each category.
I’ll then give you tips to help make adjustments to find your balance!
00:00 - Menopause
00:40 - Nothing is working
04:00 - The booster disruptor balance
05:26 - Boosters
09:40 - Disruptors
14:19 - find your balance - Jak na to + styl
Speaking as a post menopausal woman, cutting out alcohol was an absolute game changer. My sleep improved, I mentally felt better, had more energy to go for a walk and make better food choices. I'm with Cori experiment and see if it's a game changer for you and your health and well being!
Agreed. I was a social drinker, but even just 2 drinks disrupts my sleep. I have no interest in alcohol. Haven’t touched it for 4 years.
YES! Finding what really helps us is key and where that balance is for us. As so many different changes and tweaks can add up!
How much and how often did you drink alcohol?
Absolutely! 100% agree.
Great video! Even though menopause is an experience every woman will have, it seems like not many in the fitness community,or anywhere really, are willing to go at it head on. It is very encouraging to have a video like this to impart tips and offer encouragement. Perimenopause symptoms can start as early as age 35. I have talked to many woman who have had or had a friend that suddenly started having a strange or frightening (like panic attacks-documented symtpom) symptom that was brushed off by a doctor but could easily be explained as a perimenopause symptom. Thanks for putting this video together and please consider adding more menopause specific videos, they are a much needed resource.
YES! We so often think "I'm not old enough for this" but symptoms do start as early as our mid-30s and can even occur for a variety of reasons. The more we embrace that our body is constantly evolving and we can do so much to meet it where it is at, the more we give ourselves the power to make changes that help us always address what we need to move and feel our best. I do have a few podcasts as well on menopause and this other video on perimenopause too - redefiningstrength.com/is-it-menopause-perimenopause-the-symptoms-and-4-nutrition-tips?sl=youtubecomment
I’m perimenopause and only drink coffee and caffeine at least two hours after eating a protein rich breakfast. It’s made a huge difference in how I feel and my hormones stay more balanced. Thank you for all the wonderful information! 🤗
Love that you've assessed how things make you feel to adjust timing to work for you!
That makes a lot of sense. When I have tried that I definitely noticed the difference.
I just had no idea….I felt like a failure and hopeless. I even discussed in a therapy session how I used to be so fit and dedicated and now I felt tired and in discomfort and saw no improvements in getting back to my old self. (Covid hit and I got out of the habit of working out and eating correctly so 2 years later and 40lbs heavier I’ve been trying to get back). This video made me realize I’m just different now because of perimenopause is happening and all is not lost, I just have to go about it differently now. Thank you so much! You are always educational and inspirational. You’re my go to person that I feel I can trust in my dietary and physical journey.
Our body, needs, goals and lifestyle are constantly evolving. Our goal is always just to keep up and meet ourselves where we are at. And I think the more we realize the connection of symptoms and changes to perimenopause and menopause, the easier it is to give ourselves grace and control what we can control! You've got this!
So how did you find out about being in perimenopause?
@@kelliechristenson686 your doctor can help you determine that. They can take bloodwork and listen to your symptoms to help diagnose you. I think it can be tricky sometimes to diagnose since you’re not actually in menopause but the symptoms are everything.
@@user-iy4eh2vl5z if she would listen that would be great. I asked about getting a full panel hormone test and she said that since I’m on birth control it wouldn’t be accurate and stated that other things in my life are the reason for my symptoms. Ughhhh, can’t it be both?
I feel like I could have written that exact post myself. We are in the same boat. I am so thankful to @redefiningstrengthOC for giving me hope and determination to rebuild my health and fitness goals. Good luck to you too!!
i used to walk and take 2 dance classes and thats all i needed. i eat well. but in 40s im realizing i need to learn more and change
As our body and hormone levels change, our approach does need to shift. Hope this video helped!
PLEASE WATCH WHOLE VIDEO, there's some really good information.
However highlights are:
Boosters
PROTEIN
WATER
OMEGA 3
Disrupters
ALCOHOL
CAFFEINE
SPICY FOODS
Glad the video helped!
100% 🙏🏿
A natural and effective teacher! Thank you.
Very informative , thank you!
what a great visual aid. You are a natural teacher and your content is dead on!
Thank you very much! Glad the videos help!
Thank you! Thank you! 💯 💯 💯 I needed this encouraging information! So timely.
I'm so glad it helps!
Thank you for this and for being so real and considerate 👌🏻
Glad it helps!
Always love seeing the pups!! Really loving your channel! Excellent advice
Thanks! Kiwi and Sushi say hi!
Thank you for a great vid
Love this info Cori!!! Ive been using your tips for more protein consumption! Mixing proteins as much as I can is helping me to get my protein for the day! I'm now 42 and feel pretty good! Thank you so much for this video! Have a great day Cori!
Love it! So glad the tips on mixing protein sources helped!
Great video! I always learn something new with your videos. Keep them coming Cori.😊😊❤
Thank you! So glad they help!
Thank you for dropping another knowledge bomb!
Glad it helps!
Thank you! You are the best! Informative and fun!
So glad the videos help!
Thanks for this video, Cori and the helpful quiz. I’m working to reduce disrupters. I’m adding more water and even more protein at breakfast. Thank you, Reilly☘️
Love those two habit focuses to start! Great job Reilly!
You have given me so much hope with your approach! I am on Day 1 of your programme and I am looking forward to learning and implementing all of your advice.
So excited to help beastette! There is so much we can control. Is it easy? Oh heck no haha And I say this because I think the more we go in prepared to put in the work, the ultimately easier everything is ;-) You've got this!
Thank you, Cori! Just what I needed. I also want to add the most important thing is reducing stress. Our adrenal glands take over producing our sex hormones in addition to the many hormones they produce already. They need our support through diet and rest. I am completely feeling this effect and my recovery time between any workouts or movement had to increase because of menopause.
Yes finding ways to manage stress is key. But also recognizing that extreme calorie deficits can be stressful too and often lead to more thyroid and adrenal issues as we attempt to address menopausal weight gain. Even stressors that are good stressors such as exercise need to be done in balance with purpose. And then proper recovery needs to be emphasized!
Great video Cori :)
Glad it helps!
Thank you for that information. You have some very cute puppies.
Kiwi and Sushi say thanks! Glad the video helped!
I find that taking 3g taurine, extra magnesium (glycinate), vitamin E, and curcumin help the hot flashes quite a lot. These are 4 nutrients that were actually studied and found to be at least somewhat effective, so I take them all. It helped almost immediately. I already rarely drink alcohol and don't eat a lot of spicy food. Coffee/caffeine is usually limited to one cup in the morning or 200mg caffeine. Deleting it didn't seem to help any more, so I'll keep my coffee, thank god!
Love that you've experimented to see what had an impact for you and then embraced adjusting those micros! We've found that can definitely help too once you take that broader look first :-) redefiningstrength.com/fhp-616-micronutrients-for-menopause?sl=youtubecomment
I would love more research on how to exercise / nutrition affect women during menopause while being ADHD. This would be an amazing research project! Anybody looking for a PhD project?😅😅 But thank you for taking the time to address this subject ❤❤
Glad the tips help!
Thank you for talking about “old woman” issues.
These aren't old woman issues. Menopause can start as earlier as our mid thirties when we enter perimenopause. I think changing that mindset that these are "old person" issues is key to helping us better always meet ourselves where we are at!
There oughta be a site to link up old ladies and young bodybuilders - both need protein and strength training!
Honestly I'd argue as a woman getting older I need the protein and strength work more than those young bodybuilders do! ;-)
Fatigue is the most for me at present
And it definitely impacts so much! Make sure you aren't getting caught in that caffeine cycle and try tracking your food for a week even to see the impact and if things relate to better or worse feelings of fatigue even.
@@redefiningstrengthOC will do. Coffee I have two single espressos per day. One in the morning after I’ve eaten breakfast and one at lunch time after I’ve eaten. So no coffee after 2pm.
I did not know that spicy food was a disruptor!! :(:( thank you for sharing so much information with us :)
Definitely a surprising one to test out and see how it impacts you when you do eliminate it...especially in potentially your dinner if you do have night sweats!
@@redefiningstrengthOC thank you so much! Yes I love adding red pepper flakes to dinner every night and yes hot flashes through the night are a real problem for me. I hope this will help :)
@@redefiningstrengthOC I was surprised too! Do you know anything about the mechanics behind spicy food and hot flashes? Would wasabi cause hot flashes too? Is it the capsaicin or the spiciness overall?
Never ever giving up caffeine… life is short and hectic enough… but never at night… 😊
Finding your balance and knowing the costs and rewards is key!
Hi , i just found your channel and this knowledge is great. What about intermittent fasting, does it help or hurt?
The annoying answer is it depends...IF actually can be helpful during menopause only if the meal timing truly works for your schedule. Here's more on intermittent fasting - redefiningstrength.com/fhp-618-intermittent-fasting-worth-it-or-not?sl=youtubecomment
I don't drink alcohol. But oh, I love my coffee and tea! It never used to bother me, but now I drink 1/2 caff in the morning (That way I get to drink twice as much!😁) and unless I'm having an unusually physically exhausting day, I really can't do any caffeine after 1 or 2 pm. (I usually go to bed between 8-9pm).
Love that you've assessed what you need and found a balance! This is awesome!
This is awesome, I don’t drink alcohol 🍷 I also don’t drink tea or coffee 😂 haven’t done since before perimenopause, but I do have some extreme dark chocolate now and again ❤
Perimenopause hit like a truck at 39, I was quite healthy then sudden allergies to food and pollen, lost a lot of weight at first because food was making me poorly, then suddenly gained weight grrrrrrr its annoying, but I’m managing the anxiety a lot better now thankfully ❤
Perimenopause can change our lifestyle but we can always evolve to move and feel our best, addressing what we need now. That's also part of the power of tracking...we can see the impact foods have!
Thank you for your dedicated uploads. May I ask your age and/or are you in menopause?
Glad the videos help! These changes can start with perimenopause which can happen even in our mid-30s and many women don't realize those fluctuations are occurring. Too often we think of this as just something we go through when we get older, but I have clients of all ages going through it and even some due to surgeries.
@@redefiningstrengthOC so, does that mean YOU are not in peri/menopause??
@@KellyYoumans she looks way too young to be in Peri or m-pause
I use acupuncture to balance my hormones in my post-menopausal period. I have a hard time with cutting a few things here and there, it is all or nothing with me! So, in my diet it is: No Gluten, No Soy, No Sugar/sweets, No Dairy (milk and processed cheeses), No Corn products or Corn ingredients (my tacos come in a form of a salad, easy swap), No Trash Oils (palm, canola, corn, soybean, vegetable, etc.). I have limited to only olive oil; I found an olive oil store near my home here in FL that has various flavored olive oil that I use as my salad dressing. If at all possible, I don't drink from plastic bottles of any kind, nor do I eat out of plastic containers either; they contribute to Xenoestrogens (all of the bad ones). Food matters, as well as the foods the animal ate. I also have a local farmer that sells eggs and chicken that is corn and soy free. This has been my game changer!
So glad you're tracking and adjusting and finding what has been key for you to move and feel your best!
I have some low carb vanilla protein drink and add it to my morning coffee. 30 grams per serving, meal number 1 done.
Awesome!
Holy crow, all those symptoms were such a shout-out to my current state! xD
What would you recommend for just starting out with exercise after so long without? Do you have a favorite go-to for starting out workouts?
So I'm of course biased to the workouts I create in Dynamic Strength. But here are also some tips I think are key as we start back to training (Also linked to DS below too)
redefiningstrength.com/fhp-s2e19-starting-back-avoid-these-4-common-training-mistakes?sl=youtubecomment
redefiningstrength.com/dynamic-strength?sl=youtubecomment
Even good foods might be disrupters. Bananas and cucumbers f**k me up, so I switched them for blueberries and zucchini. Listen to your body ❤
YES! There are lots of foods that may not be right for us despite being healthy...with clients who have issues with FODMAPs we explore what impact each has on them to find what they need.
I’m curious to know your opinion about HRT? I imagine it must be tricky as a fitness influencer to express an opinion about a medical debate, but still I am very curious about your fitness expert opinion. There are more and more female gynecologists who promote HRT on social medial, and most of them seem quite sincere and not trying to push any particular products. (By HRT I’m not talking about testosterone pellets but only the regular FDA approved estrogen/progesterone combo.)
Coffee creamer...yum. This is one thing I struggled with. I've used protein shake as creamer, but it didn't make my coffee happy..lol I started mixing with half the water for a thicker creamier consistency. Now I look forward to it and don't miss my creamer. 25 grams of protein for 130 calories. Nobody ik who uses creamer uses only 2 tbsp. I swear I used a 1/4 cup in each cup of coffee. ~Bill's wife, not Bill. 😊
hehe definitely all about knowing our balance and even what foods we can enjoy in moderation and what ones we don't. Not to mention it allows us to find habit swaps that we truly enjoy and help us strike a balance!
does all this also help after you have gone through menopause where I still feel like that belly fat just won't go away?
Post menopause things have to have evolved as our hormones, while they've "stabilized" are still at different levels than when we were younger. We need to shift during menopause to set ourselves up for success with how we fuel and train as we get older! Focus on that protein and lifting!
This is so true.
This is weird but drinking green tea makes me relaxed and slightly sleepy.
it has l theanine which is calming
I do try to eat protein but normall after my run. Eat oats flaxseed and berries before. Dies the timing of tgat first bigger bolus of protein matter? I was thinking having as a recovery meal after running(ultra runner so variable dustances) would be better? I am currently having a lot of issues with perimenopause weaknesses and fatigue are the result.
Meal timing and even LOAD of things can contribute to issues. But it may be all the fiber before your run even if you just started doing that. Experimenting with meal timing and portion size per meal and even TYPE or source of the macro can help. You may find certain types of carbs or proteins work better at specific times.
@@redefiningstrengthOC thanks for your response! Yes I actually did start doing that recently. Spent about 25 years as a fasted runner! Even on my long run trying to change things up totally hopefully improve my energy it is taking some time to adjust though
This is absolutely accurate. Just another thing to embrace that sucks. I love your dramatization. They make the information easier to stomach. 😆
For me even decaf regularly will disrupt my sleep. So, I only enjoy it on the weekends. I also journaled and found eliminating animal products (except fish) and adding in soy products made a huge difference in my symptoms. I know others who avoid certain sugars or gluten. It's all a journey and well worth figuring out! This has made a huge difference in how I look and feel.
Try non caffeinated (not decaf) herbal coffee like Teeccinno, its so tasty.
I gradually kicked my coffee habit completely, it even has probiotics. ❤
@@Breakingstrongholds yes, I have tried Chicory root coffee but it eventually causes me digestive issues, unfortunately.
Thank you! Glad they entertain! haha And I LOVE that you've journaled and tracked to see what foods help you and create more issues. Truly is so key we find our balance!
I get hot after drinking coffee and eating but only during the week before my period 😅
Our cycle can impact how foods impact us as our metabolic rate does change!
Very good message but why do you keep showing animal body parts for "protein"? Is killing animals somehow part of "healthy" eating? Is it what contributes to being "fabulous"?
I personally eat meat and there are lots of micros in animal based sources so I feel it is best for my health. But I love my plant-based clients as well and provide tons of resources for them to move, feel and look their most fabulous as well. All about finding our personal lifestyle balance :-)
Way too much animal products to be healthy as a women. Way too much. That is inflamatory eating!
You can hit your protein using plant-based sources if that dietary preference is right for you. And many of the products I recommend have amazing GI benefits and healthy fats. And all of these products have a ton of micronutrients in them in forms we can't get technically in plant-based sources :-)