The High Recovery, Do Less, Get More Series (9/10)
The reason you're doing more but feeling worse and how you can have MORE AGENCY TODAY.
In perimenopause + menopause, estrogen and progesterone decline but in an erratic, non-linear style.
That hormonal "wonkiness" can disrupt normal cortisol rhythms:
• Blood sugar elevates
• More belly fat storage
• Middle-of-the-night waking
• and every other woman I talk to tells me :"I tend to lose my sh$! more"😜
Our body gets stuck in low grade "survival" threat mode which is stressful.
Stress KILLS progress.
What do most women do?
They tend to do more.
More cardio, more dieting, more self-deprication ...
which raises cortisol further. Which keeps us spinning wheels and tired.
We had it backward.
We don't get cortisol back to baseline by controlling our external environment harder.
We get cortisol back in balance by IMPROVING OUR INTERNAL ENVIRONMENT.
Our external environment is made up of stressors outside of us, including:
- Work demands
- Relationship challenges
- Deadlines and time pressure
- Overcommitting and busy schedules
- Comparing ourselves to others' physiques
- Traffic and commuting
- Bills and financial responsibilities
- Other day-to-day life demands
Here's how to start improving your internal environment:
- Start using food/exercise as privilege not punishment.
- Get to bed earlier without feeling guilt or like you're missing out.
- Strength train- not too much, not too little, but just the right amount
- Learn the difference between cravings, and true hunger.
- Eat enough protein to support muscle and recovery.
- Protect your energy by saying "no" more often even when it feels uncomfortable
- Learn about your tendencies and recognize patterns; more awareness, less forcing/pressure
A "lighter" internal environment fosters brain safety and cortisol is encouraged to drop back to baseline. When cortisol drops, insulin works better, muscle tissue can grow and fat metabolism actually functions.
Today's action: Identify one area of your internal environment you'd like to improve. If you feel comfortable, share it below and we can drop tips as a team.
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The High Recovery, Do Less, Get More Series (9/10)
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Most efficient system for midlife women building muscle & losing fat. Pharmacist + strength coach. Fitness + nutrition + strong minds = healthy bodies
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