No matter what your current age or stage of life, I'm sure you'd like the actions you're taking to be impactful - both for your current state of health, but also for setting yourself up down the road. Because we want to be able to look back in 10 years and thank the person we are today for setting us up so well with a strong body, healthy joints, good habits and great energy. We want to be able to enjoy life to the fullest in a strong, fit body we love - and what we do right now is setting us up for that future.

In this episode, I’m exploring….

⭐️ How our actions set us up for our future bodies
⭐️ How my mindset has changed in perimenopause
⭐️ How walking impacts fat loss, supports muscle and bone density
⭐️ How to use training volume to your advantage
⭐️ The importance of self care as we lose collagen and elastin
⭐️ The value of cooking more and drinking less
⭐️ Putting rest and sleep in their place
⭐️ The All or Something approach

Links featured in this episode:

• PerimenoFit: 8 week strength training program for women in perimenopause
• Health benefits of walking for women
• Links for the walking pad and weighted vest I mentioned
• All Betty Rocker training programs contain options for women in peri and post menopause. See them all here!
• All Betty Rocker eating plans

How does walking support your fat loss goals, support muscle and bone density and give you so many other health benefits at the same time? And where does that fit in with our cardio, cortisol levels and changing hormones when we get into our 40's and beyond? Today I'm taking a deeper dive into how our resting metabolic rate is influenced by our body composition, how we burn energy and lose body fat, the strategies around muscle preservation, and why this all matters as we age.

In this episode I'm exploring...

⭐️ How your body composition impacts your resting metabolic rate
⭐️ How our muscle tissue impacts our ability to lose body fat
⭐️ Reviewing the key training strategies that support body composition results
⭐️ Why many women start gaining more body fat in their 40's (and how to address it)
⭐️ How your body burns energy: TDEE, TEF, EAT and NEAT explained
⭐️ How walking more supports fat loss and preserves muscle and bone density
⭐️ Why we need to vary our approach slightly at different times in our lives

Links to follow up from this episode:

• Get on the list to be the first to know when PeriMenoFit is released!
• Links for the walking pads I use and like
• Shifting the muscle to fat ratio: women-specific body composition considerations
• Perimenopause Training and Eating Guide
• Postmenopause Training and Eating Guide
• Betty Rocker balanced healthy eating programs
• Betty Rocker challenges (with custom options for women in peri and postmenopause)

A healthy and diverse gut microbiome helps support the balance of our hormones, a robust immune system and impacts how efficiently we absorb the nutrients in the food we eat. Tune in today for a tour on the ecosystem that makes up your digestive system, how you support better estrogen balance, get better results from your training and be a good steward to this diverse inner landscape that impacts us on so many levels.

In this episode I'm exploring...

⭐️ How our digestive system works
⭐️ How the gut microbiome impacts our hormone balance
⭐️ How our gut is connected to our immune system and the inflammatory response
⭐️ The specialized part of the microbiome that processes our estrogen
⭐️ How estrogen dominance contributes to more uncomfortable symptoms in perimenopause
⭐️ Tips for supporting better gut health

Links to follow up from this episode:

• Get on the list to be the first to know when PeriMenoFit is released!
• 12 Things you can do to support stress resilience
• Refresher on my best strategies for training with your cycle
• Refresher on my best strategies for training in perimenopause
• Refresher on my best strategies for training postmenopause
• The Body Fuel System meal plan
• My Dinner Plan eating system
• Probiotics I use
• Help finding a functional medicine doctor near you (Institute of Functional Medicine directory)
• Full Body Collagen (and all Betty Rocker supplements)