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!
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! 🤗
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!
@@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.
@@KellyThompson-b6b 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!!
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!
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☘️
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
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!
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!
That day I stopped eating sugar , hot flashes disappeared.. The day I increased my protein and lowered my carbs I lost fat and body weight.. The day I went strength training and walked 10k steps per day minimum, I built muscles.. took two years and here we go I'm in better shape at 53 than when I was 30 😂😂😂
Love that you've stayed consistent with those habits and have seen those results build! Always about addressing where our body is at now to move forward!
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 ❤❤
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!
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!
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 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).
There are definitely other dietary triggers we can have. Hope you check out that quiz and track your food. You may be surprised by even the "healthy" foods leading to symptoms or the macro and micronutrient changes you can make that help!
I haven’t had alcohol in a very long time but was drinking coffee daily and was getting hot flashes and very regular migraines. Since I’ve stopped drinking coffee I haven’t had a single hot flash or migraine. I still drink tea (green, white or oolong) daily which does have some caffeine but a much smaller amount and tea ( especially green tea and gabba area) has other nutrients that relax the body and counteract the effect of the caffeine. Occasionally I still treat myself to a latte, but that seems to be okay, as long as I don’t drink coffee daily…
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!
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?
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!
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.
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.
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’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.)
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.
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!
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
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
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
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 :-)
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 :-)
