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In midlife, you do not want to exercise in a fasted state. 

That is the bottom line. 

As a woman, especially in menopause, you want to reduce any type of stress that can cause a rise in cortisol, which in turn causes a rise in insulin, which is a fat-storage hormone. Exercise, especially exercise in a fasted state, can be somewhat stressful. We want to work with cortisol levels. We want to work with our menopausal body and not work against it.

TIMING AND TYPE OF EXERCISE

So one of the things you really want to focus on is pre-workout fueling. 

Overall, it is best to exercise intensely, and that would be either some type of HIIT (high-intensity interval training) workout or a workout where you're getting your heart rate up, and you get breathless. That's intense ex...

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Is hormone replacement therapy for every woman? 

Aren't there more "natural" options? 

The answer is yes, and yes. 

Some women are not good candidates for hormone replacement therapy or aren't comfortable taking it; this might be due to a lack of education about the safety and protective benefits or availability.

But that doesn't mean you can't reduce or eliminate suffering from hormonal symptoms during menopause. You still have a lot to say about how you feel by implementing four ways to treat menopause. 

But you won't get the protective benefits when you're not using bioidentical hormone therapy. Bioidentical hormone therapy can help treat menopause symptoms, providing protective benefits to you. 

Menopause is a natural biological process. It marks the end of a woman's reproductive years...

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If losing weight in your 40s were as easy as "calories in, calories out," then I would be out of a job. 

But sadly, it just isn't that easy. 

In fact, you can almost throw out every "diet" plan you've ever tried or heard about because it won't help you lose weight in midlife. In fact, it might do the opposite and cause your body to keep more weight instead. 

It's time to understand how to best support your body with nutrition during perimenopause and menopause and get tools to get through it quickly. 

Right now, you may be in your late 30s or early 40s and wondering why you're experiencing changes in your body that you never had before. You may be moody, anxious, have irregular periods, or have hot flashes. You probably find weight loss more difficult and notice your waistline expanding no matter what you do. These are all common symptoms of perimenopause. Or, you may be in menopause but still suffering from n...

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Disclaimer- The contents of this guide are for informational purposes only and are not a substitute for professional medical advice. None of the recommendations, suggestions, or written information provided is intended to replace a one-on-one relationship with a qualified healthcare professional. The information presented is not intended to diagnose, treat, cure, or prevent any disease but rather as a sharing of knowledge and information from the research and experience of Jill Chmielewski, RN, BSN. You are encouraged to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional of your choosing.

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IS IT NATURAL?

What's the big deal about Hormone Replacement Therapy?

There have been a lot of myths out there surrounding Bio-id...

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"I hate the belly fat that I have. I'm on bio-identical hormones and can't get rid of the tire. I don't want to go through surgery; I don't know what to do; please don't tell me to start running; I can't do it."

Does anyone else feel the same?

This question came from a member of my Peri/Menopause Trim Healthy Mama Community.

No, I'm not going to tell you to start running, and I'm not going to encourage you to exercise more. Or eat less. 

But there are multiple things that contribute to that spare tire/muffin top you are seeing. And a lot of it has to do with your age and your hormones. 

Extra fat is frustrating and a health risk for women, especially in midlife. 

The fat you see around your middle is most likely visceral fat, and it is dangerous because it wraps around o...

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I was diagnosed with Hashimoto's in my 30's. 

This diagnosis made many of my random and frustrating symptoms make more sense. 

And it set me on a deep-dive journey to figure out how important the thyroid is and how it affects my health and hormones.

Understanding the connection between your endocrine and reproductive system is a game-changer. Your body is a whole component working together to keep you alive, healthy, and energetic. But when hormones start getting out of balance and shifting, it can cause dramatic results. Changing hormones doesn't mean you are at the mercy of crazy and frustrating symptoms. Let's discuss the importance of knowing your thyroid numbers, getting optimized, and ways to mitigate common symptoms.

What is the connection between perimenopause symptoms and the thyroid?

The thyroid is key to health. It is part of your Endocrine system and helps all hormones wor...

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Hitting menopause put me in a bad attitude.

I wasn't prepared.

I wasn't educated.

And I didn't care about mastering menopause since surviving this life change would be enough. Personally, I just wanted to cancel the whole thing.

You too?

I tend to always start things with a lousy attitude only to realize that it could be more helpful. And I miss all the good things in my challenging situation when I allow a bad mood. 

All women experience hormonal shifts, and it's important to understand that what worked in your twenties, thirties, or forties won't be helpful to your lifestyle and eating plan as much now. This is due to a decline in key hormones. 

You may notice this decline as hot flashes, night waking, and depression, or you might experience signs of hormone decline like decreased energy levels. Lower estrogen levels tend to catch the blame for menopausal symptoms because...

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I'm not going to change.

I'm not going to change the commitment I've made to myself.

That's exactly what Coach Kelly Rackley told herself all year long.

With one quick, impulsive decision, she committed to eating 100% on the Trim Healthy Mama plan for 365 days. 

The trajectory of her entire year took on a new look as she walked out this commitment day after day. And in the end, she learned more about herself and what eating Trim Healthy Mama really means.

MAKING A "DIET" YOUR LIFESTYLE

The ability to stay on the Trim Healthy plan has much more to do with how you talk to yourself than you might think. Kelly found this out with each passing day. Focusing her energy on solving her problems and pushing through the temptation rather than feeling deprived or sorry for herself took time and effort. 

She had to coach herself. 

"I literally truth taught myself out loud."

Becoming the...

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Is exercise in midlife really all that important?

Would you rather be doing just about anything other than exercising?

After all, the extra time and an open schedule can be challenging.

I get it.

The truth is, yes, exercise is important enough for you to prioritize. But not the exercise you are thinking of.

Getting older has loads of great benefits, but choosing not to include exercise and include daily movement in your schedule may set you up for health issues that are better avoided.

Exercise in midlife is necessary for longevity, health and will help you build strong muscles to maintain your independence as you age. 

And as added benefit doing the proper exercise gets your body in metabolism-boosting & fat-burning mode fast.

STRENGTH TRAINING FOR FAT LOSS

I have great news for you and some myths to bust. 

It's time to hang up those running shoes and retire from hours ...

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There are days the constant bombardment of questions has me ready to catch the next ride to crazy town.

I'm not talking about big, scary decisions but the daily ones. The decisions you need to make every single day.

What's for dinner? When should I exercise? How many meals should I eat? When am I going to walk? What should I eat for a snack? Is this enough protein? What trim healthy fuel should I eat next?

The level of panic that starts to set in makes me feel like Lucille Ball in "I Love Lucy" trying to deal with too much candy on the conveyor belt.

It's all too much!

via GIPHY

DECISION FATIGUE & BELLY FAT

When you live in this state of panic and constant decision-making, you are setting yourself up physiologically for increased cortisol levels. Those cortisol levels trigger your body to store fat at your waistline and create an uptick in inflammation.

By leaving multiple decisions to the moment, you're increasing you...