Episode 5 - Why exercising more and eating less no longer works especially if looking to lose weight in menopause.

70’s and 80’s babies grew up with 20 minute workout and Jane Fonda. 

Diets – cabbage soup, grapefruit diet, zone diet, 1200 calories.

1200 calories - Where did it come from?

1918 Dr Lulu Hunt Peters – book Diet & Health. With key to the Calories. One of the first modern diet books changing women from bossomed, with cinched waists and corsets to thin, slender bodies, wearing looser fitting clothes. She recommended to count calories to losing weight. 

BMR – (Basal Metabolic rate). Breathing, organs to function. To live.

ADD calories for basic ADL’s and more for exercise.

Exercise no longer about weight loss – heart health, bone density, muscle growth, mental health etc.

Yes, exercise "burns" calories BUT 80-90% of fat loss is what you eat.

Although exercise is a positive form of stress, it is STILL stress.

Removing too many calories is ALSO stressful on the metabolism. 

When we diet  - we eventually gain weight back. 90% of diets fail. Not sustainable.

Cortisol – main stress hormone. We need cortisol to help manage and reduce stress. Also need for energy, but Cortisol is also a fat storing hormone when too much cortisol will aid in storing fat around mid-section.

But in perimenopause, we can’t manage stress as well as before. Progesterone declines more in perimenopause – affects sleep and also helps to block negative affects of cortisol.

Exercising a lot and dieting our teens, 20’s, 30’s - metabolism more forgiving. Flexible. Bounce back.

Aging – slows down

Perimenopause – hormones change.

Progesterone. – lowers more. Sleep, stress. Cortisol.

Exercise more and eat less backfires.

Need energy. It's a bad idea to push in exercise and without calories – energy)

Mismanaged Cortisol – more rest and recovery.

Walking lowers stress – manages insulin and reduces cravings

Get out in nature. Forrest bathing. Green leaves release something called aerosols lower BP

Lowering muscle and dieting affects metabolism. 

Sleep, eat enough, enough protein, walk 30 min every day. Weight train 2-3 times per week.

MANAGE STRESS

Physiologically, we are a different machine so we must approach it differently if we want different results.
 
Remember, a Queen deserves to feel good – menppause or not.
 
You got this.

Great accounts to follow on Instagram. @jadeteta @drstacysims

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And don't forget, we have 2 exciting events coming up!!

1. The 4th Episode of High Heels & Hot Flashes is backn, LIVE in Toronto on Thursday, October 24th! Join us for THE menopause event of the year. It's ladies night, grown up style!

Space is limited so grab your ticket here! https://www.mayanageneviere.com/pages/hhhf-event

Our First, ever, 5 star Luxury Retreat for menopausal women in Nosara, Costa Rica in March 2025. Allow me to introduce you to Flip Flops & Hot Flashes – where you will be guided through a transformative experience, created for menopausal women BY menopausal women.

https://www.samcoretrainer.com/flip-flops-and-hot-flashes-retreat-march-2025

Thank you for listening.