Episodios

  • Women's Wellness Adventure Travel After 50

    Women's Wellness Adventure Travel After 50
    Jun 17 2025
    What do you get when you combine wellness with adventure travel? In Stacy Funt’s case, you get a new business. My guest today began her new business combining a love for travel and adventure with the need to fill a gap between empty nesting and grief and her new business was born. In this episode, we unpack what her business looks like, what her brand of wellness adventure travel is, and how taking risk coming from a safe, secure paycheck looks and feels like. No matter which part of this first attracts you, you may feel inspired after this episode. My Guest: Stacey Funt, MD, NBHWC, is a physician, certified health coach, and founder of LH Adventure Travel, a company specializing in small-group wellness adventures for women worldwide. Drawing on her medical expertise and love of travel, Stacey curates immersive experiences in breathtaking natural settings and vibrant cultural landscapes. Inspired by the pillars of well-being—movement, nourishing whole foods, relaxation, and sisterhood—her journeys leave women feeling deeply connected, rejuvenated, and inspired. Questions We Answer in This Episode: [00:03:41] What inspired you, as a physician, to start a wellness adventure travel business at the age of 58?[00:09:22] How do you describe or what is your flavor of wellness adventure travel differ from traditional travel, and what benefits does it offer women in their 40s, 50s, and beyond?[00:12:34] Are you practicing medicine? Are the travels for consumers, practitioners or both? [00:13:29] Any memorable stories or transformation from one of your travel adventures?[00:16:14] What advice would you give a woman dreaming about a wellness adventure or retreat feeling?[00:21:59] What advice would you give a woman dreaming about a wellness adventure or retreat but feeling hesitant or unable to commit?[00:31:14] Talk about the need to take risks in this new business endeavor and any struggles you had with that. Thinking About Going On A Women's Wellness Adventure Travel After 50? LH Adventure Travel A week-long weekend adventure of women in 40s to 60sBased on lifestyle medicine with 6 basic tenetsComes with 4 itineraries: Movement (hiking, kayaking, biking, etc.)Healthy EatingStress Management (spa, yoga, etc.)Community and Sisterhood (community circles with questions, get togethers, etc.) Why go on a Wellness Adventure Travel After 50? We won’t have these opportunities forever.Tap into your desire. Let it move you into a direction on how to live.“Tell me, what do you plan to do with your one, wild, precious life” - quote by Mary Oliver, shared by Stacey Funt Advice on taking risks There are no guarantees, there are no guidebooks, there are no set paths.It’s scary to take a risk, but do something different and tell everybody about it (starting a business).Starting a new business is not only a financial risk, but also an emotional risk. Connect with Stacey: Dr. Stacey’s Website - LH Adventure TravelFacebook - LH Adventure TravelInstagram - @lhadventuretravel Other Episodes You Might Like: Previous Episode - What’s Best Total Body or Split Routine in MenopauseNext Episode - Solving Sleep Issues with CBD and Other Perimenopause Symptom Solutions More Like This - Traveling Alone After 50 Or With Friends? Safe vs Not Safe Resources: Join Flipping 50 Women's Retreats each designed to challenge and stretch you.Looking for a perfect location for hikes and outdoor yoga? Join the Flipping 50 Women’s Retreat at Moab in October! Join Flipping 50 Menopause Fitness Specialist® to become a coach!Short & Easy Exercise videos in this 5 Day Flip Challenge.
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    39 m
  • What’s Best Total Body or Split Routine in Menopause

    What’s Best Total Body or Split Routine in Menopause
    Jun 13 2025
    Which is the best workout routine for you right now – total body or split routine in menopause? This episode unpacks a recent study by Brad Schoenfeld comparing results from total body or split routine in menopause. The study did not actually address menopause. But if we know we are capable of making the same relative strength gains as males, then I’m considering this study as still relevant for us to consider in menopause. How the study was done: Untrained males, no resistance training in the previous 6 months.Exercise consists of 16 sets per muscle group per week per both groups Total Body Routine Trained each muscle group 4 per week (MTThF) 4 sets each: bench presscable triceps pushdownshoulder pressseated rowbiceps curlsquat leg curl. Split Routine Session A Mondays & Thursdays8 sets each: bench pressinclined bench presscable triceps pushdowntriceps kickbackshoulder press front dumbbell raise. Session B Tuesdays & Fridays8 sets each: seated rowlat pulldownbiceps curlhammer curlsquat Leg curl. Study Conclusion Training Volume for Strength Strength gains derived from frequency manipulation are driven by the increase in training volume. When constant, increased frequency does not seem to provide additional benefits. However, most studies suggest a resistance training frequency of 3 or fewer days per muscle group per week. A schedule of 4 days per week provides no additional strength gains relative to 2 days per week. Ideal or excessive training volume can be unique to each individual. Time The biggest challenge for most humans is Time. Disrupted or irregular schedules (MTTHF) can happen. Rest & Recovery Ideally 1-2 minutes rest between sets. Recommended 48 hours minimum to recover between use of same muscle groups. Muscle mass and hypertrophy could be built by either, but fat loss may benefit more from total body routine - based on greater muscle protein stimulus and EPOC. A Quick Overview on Total Body or Split Routine in Menopause Total Body Workouts Pros: More flexible with schedule. Easier to fit in and stay consistent with—especially helpful if life gets unpredictable.Higher metabolic boost. One study showed 8x more metabolic benefit from total body training than split routines.Efficient muscle protein synthesis. Stimulates multiple muscle groups at once, increasing post-exercise recovery benefits.Better for fat loss. However, recently Brad Schoenfeld showed that as long as volume is equal they can provide the same results. Cons: Challenging to manage volume. Hard to include enough exercises for each muscle group within one session.Fatigue if overdone. Doing total body workouts too frequently (e.g., 4x/week) without proper rest can backfire.Not always optimal for specialization. Doesn’t allow focused work on one muscle group (e.g., building glutes or shoulders). Split Routine: Pros: Allows for more focused volume per muscle group. Easier to do 2+ exercises per muscle group and more sets—important in post-menopause.Can be energizing per session. Training just the upper or lower body can feel lighter and more focused.Useful for variety and advanced training. Great for incorporating more complex splits and periodization. Cons: Harder to stay consistent. If you miss a day, it’s harder to make up and can throw off the weekly balance. Time-dependent. Requires more days per week and more planning—can be a challenge for busy midlife women.May lack full recovery. Without intentional spacing (e.g., Monday/Thursday vs. back-to-back days), results can suffer.Not ideal if energy is low. During menopause, fatigue can make it harder to consistently do split routines. Total Volume if equal can both produce results in Total Body or Split Routine in Menopause Other Episodes You Might Like: Previous Episode - Autoimmune Disease in Menopause and Changing Treatment Status QuoNext Episode - Women's Wellness Adventure Travel After 50More Like This - Cortisol and Exercise in Menopause Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.
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    26 m
  • Autoimmune Disease in Menopause and Changing Treatment Status Quo

    Autoimmune Disease in Menopause and Changing Treatment Status Quo
    Jun 10 2025
    Why is autoimmune disease in menopause becoming more prevalent? And why are college-age patients a growing autoimmune demographic? In your 60s, when the world is thinking of retirement, would you ever consider being a founder of a new business instead of spending days on the golf course or traveling? Answers to the increase in autoimmune disease in menopause and more in this special episode I think you may find both alarming and fascinating; both a shot of reality and hope. My Guest: Dr. Bonnie Feldman, 69, Co-founder and Chief Patient Officer of Rheumission, is an entrepreneur, health practitioner, researcher, financial analyst, digital health advisor and autoimmune patient and advocate. Since 2010, Dr. Feldman integrates digital tech, virtual-first care, and lifestyle interventions with conventional care to improve outcomes for autoimmune patients. She spent the past decade raising awareness of the underserved and growing autoimmune market opportunity for private investment. Her experience as an autoimmune patient have fueled Bonnie’s passion for prevention, earlier diagnosis and improved care for all autoimmune patients. Questions We Answer in This Episode: [00:04:50] Tell me about your own journey - why become a startup founder at an age (now 69) that most people are already in retirement?[00:09:16] What are autoimmune diseases?[00:13:18] What do people not understand about autoimmune disease?[00:18:21] Why do you say that autoimmune disease is a women's health crisis?[00:22:39] What is fundamentally wrong and needs to change in the way autoimmune patients are treated and diagnosed? What are doing to change this?[00:24:42] What is biologics? What are the negative side effects of biologics? [00:33:04] What is the legacy you hope to leave (for your 10 grandchildren)? Know if You May Have Autoimmune Disease in Menopause What is Autoimmune Disease? Old Definition When the immune system attacks itself.100 different kinds e.g. multiple sclerosis, rheumatoid arthritis, psoriatic arthritis, all sort of colitis and Crohn's New Definition Now includes the inflammatory spectrum and autism spectrum Autoimmune Disease Is a Women’s Health Crisis 80% of autoimmune patients are women, around 40 million peopleHormones influence during puberty, pregnancy, menopauseLate-onset autoimmune diagnoses are on the rise.The biggest growth is in young adult women who are college age. Treatment for an Autoimmune Disease Patient Conventional Medicine The patient sees different kinds of specialized doctors that do not necessarily talk to each other (e.g. dermatologists, rheumatologists, etc.) Rheumission A Care Team is provided under one virtual roof with access to the patient digitally 24/7 if needed. This includes lifestyle medicine physician, an autoimmune psychologist, an autoimmune dietitian, an exercise program, and a care coordinator.Uses lifestyle medicine as the first lever of defense like diet, sleep, psychological, etc. Medicines are used in the lowest dose when needed. Connect with Dr. Bonnie: Dr. Sharon’s Website - RheumissionFacebook - rheumissionInstagram - @rheumissionhlthYouTube - @rheumission Other Episodes You Might Like: Previous Episode - Supplements I Take in Menopause Next Episode - What’s Best Total Body or Split Routine in Menopause More Like This - How to Have and Still Thrive with Autoimmunity in Menopause Resources: GYROTONIC® Feldenkrais Gait Therapy Pelvic Floor TherapyShort & Easy Exercise videos in this 5 Day Flip Challenge.Don’t know where to start? Book your Discovery Call with Debra.
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    36 m
  • Why I Take These Supplements in Menopause

    Why I Take These Supplements in Menopause
    Jun 6 2025
    If you’ve wondered what supplements I take and why I take these supplements in menopause, this episode if you backstage pass inside my pantry! I'm talking through everything I'm using for energy, muscle, metabolism, and aging optimally — and why. This isn’t about hormone therapy; this is about all the “extras” that make a powerful difference in daily vitality, sleep, and workouts. Know the WHY I take these supplements in menopause. Magnesium ~300 enzyme actions in body many of them related to metabolism Stress depletes magnesiumResponsible for all the enzyme actions in your bodyBone (requires it or will leach calcium from bone) Headaches / migraines Quality sleepIrregular bowel movementUnmotivated to move Types: Citrate - irregular bowel movement Glycinate - muscle cramps, headaches (in the morning) L-Threonate - cognitive function When: at night with dinner, split doses for Glycinate Dosage: sprays and baths 200-400 mg, depends on condition and stress (exercise, emotional, etc) Vitamin D3 Directly related to muscle, particularly fast twitch muscle & metabolism Dosage: 60-80 IU, depends on test results Omega 3 Fatty Acids Reduce inflammation Muscle (or reduced joint inflammation to eliminate obstacles for using muscle) Healthy joints Dosage: 1000 mg, combination of EPA and DHA 2-3 times per day if exercising or high stress Vitamin B-12 (or B complex) Thyroid function Stress depletes B12 Essential Amino Acids Maintain lean muscle mass (low protein intake when travelling) Dosage: capsule When: at night Creatine MuscleBrainBone Dosage: 5 mg per day Types: Monohydrate - affordable and with more research Hydrochloride (HCL) - better absorption and faster recovery Why I Take These (Additional) Supplements in Menopause Digestive Enzymes 10-20% of the stomach acid at 70, we had at 20Lack the enzymes to breakdown food: we lack the nutritious food we think we’ve eaten You might be low on Digestive Enzymes if you experience: Lack the enzymes to break down food.Lack of nutritious food we think we’ve eaten.Chronic stress (and standing, computer surfing, scrolling while eating) Betaine HCL Higher stress levels = difficulty breaking down proteins into absorbable nutrients10-20% less stomach acid at 70 than at 20You might be low on Betaine HCL if you experience heart burn, acid reflux, burping, and bloating. Maca Root Energy and stamina without the crashMental clarity and focusHormonal balanceAdrenal function for stressPerimenopause: improves fertility and menstrual regulationMenopause: reduce hot flashes and night sweats Other Episodes You Might Like: Previous Episode - Stress Isn’t All Bad? Use Stress to ThriveNext Episode - Autoimmune Disease in Menopause and Changing Treatment Status QuoMore Like This - How Much Magnesium – The Missing Link to Total HealthMore Like This - Everything You Didn’t Know About Your Menopause Gut Health (and Need to) Resources: Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.Biohack your health with Body Health’s Perfect Amino Powder.Step into your power with SHEatine™ Powder Creatine Trifecta for Powerful Aging.
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    25 m
  • Stress Isn’t All Bad? Use Stress to Thrive

    Stress Isn’t All Bad? Use Stress to Thrive
    Jun 3 2025
    No, stress isn’t all bad. “Stress” is generally seen as negative and harmful. How can you use stress to thrive and live longer? In this episode, learn how to create good stress for bursts of happiness and live longer. Our guest will tell us more on The Stress Paradox and share the 5 key good stressors to use stress to thrive. Understand it here, stress isn’t all bad. My Guest: Dr. Sharon Horesh Bergquist, MD, is an award-winning physician, healthcare leader, and visionary researcher renowned for a science-based approach to applying lifestyle as medicine. She has helped lead clinical trials, including the Emory Healthy Aging Study and the NIH funded Emory Healthy Brain Study. Dr. Bergquist has contributed to over 200 news segments, including Good Morning America, CNN, ABC News, The Wall Street Journal, and NPR. She hosts The Whole Health Cure podcast and her popular Ted-Ed video on how stress affects the body has been viewed over six million times. Questions We Answer in This Episode: [00:07:51] How can new science challenge the traditional understanding of stress as harmful?[00:11:04] Why is stress important for our health?[00:12:55] How do stressors work to prevent or manage such conditions like common chronic diseases like heart disease, cancer, and diabetes?[00:15:43] Many people may feel overwhelmed by chronic stress. How can they begin incorporating mild to moderate "good" stress into their lives without feeling more burdened?[00:22:34] What are the five key stressors?. How should someone choose the right type and dosage of these stressors for their individual needs?[00:33:47] In your book, The Stress Paradox, you describe how hormetic stress can lower a person’s biological age. How does good stress play a role in this? The Surprising Science Behind Why Stress Isn’t All Bad The Stress Paradox was released March 25 2025. Find it anywhere books are sold. Your Body With Stress Our bodies are designed for brief intermittent stressors, followed by recovery.It's in recovery that we're reconfiguring our mind and body to handle future stress and better. What is “Good Stress”? Goldilocks Zone: Mild to moderate everyday stressors. You’re just a little bit outside your comfort zone but not overwhelmed.Over time, you are building adaptations that are making you more resilient.You learn how to recover from repeat stressors, and can increase your human potential 60% to 90%. Function of Cellular Stress Responses (The Four R’s) Resist oxidative and inflammatory damageRecycle damaged components through autophagyRecharge mitochondriaRepair protein and DNA The Five Key Stressors Plant toxinsExerciseHeat and cold exposureCircadian fastingPsychological challenges Connect with Dr. Sharon: Dr Sharon’s WebsiteFacebook - The Good Stress DoctorInstagram - @thegoodstressdoctorX - @TheGoodStressDrTikTok - @thegoodstressdoctor Other Episodes You Might Like: Previous Episode - Save Your Knees and Shoulders Without SurgeryNext Episode - Supplements I Take in MenopauseMore Like This - How to Use Stress as a Tool for Hormone Balance Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.Short & Easy Exercise videos in this 5 Day Flip Challenge.Don’t know where to start? Book your Discovery Call with Debra.
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    48 m
  • Save Your Knees and Shoulders Without Surgery

    Save Your Knees and Shoulders Without Surgery
    May 30 2025
    Save your knees and shoulders from the little discomfort doing usual activities or some swelling and inflammation. If you aren’t sure whether you need physical therapy, you should get a referral, just need a massage or to lay off for a few days, this is your episode. I’m no stranger to physical therapy, but I am a foreigner in seeking support for any issues I’ve got. Mine have all come from some acute trauma or injury. I knew it and the answer was obvious, maybe for you too — to save your knees and shoulders without surgery! My Guest: Dr. David Middaugh is a specialist physical therapist who helps people avoid unnecessary surgery while getting back to being healthy, active, and mobile. He coaches people online and has a clinic where people are treated in person. His contrarian treatment approaches are focused on addressing the root cause of problems like arthritis and tendon tears so that people have the most control over their health. Questions We Answer in This Episode: [00:10:58] What makes you different from other physical therapists?[00:14:12] Is it actually possible to heal osteoarthritis without surgery?[00:20:28] What is unique about how you help people with knee pain?[00:37:30] What about people with shoulder pain? What is Manual Physical Therapy? Hands-on body work to manipulate the soft tissues like your muscles, tendons, ligaments tend to be pretty good at moving the joints.Fixing the root problem of knee and shoulder pain issues through movement.Focused on fascia techniques and fascia related treatments. What Really Works to Save Your Knees and Shoulders? Knees What to work on? Glutes. If you have weakness in the glutes, that’s when the quads get over dominant. The Science: Quads have been overused causing knee arthritis or meniscus tear. What to do? Do your exercises primarily with your glutes. Your hamstrings and quads will still work – they just need to work secondary.Can you figure out how to make your glutes contract apart from your thigh muscles? It's more gaining mental control over your muscles.Stop walking. Turn on your glutes first. Shoulders What to work on? Upper traps (trapezius). If you have weak traps, there is more stress and tension holding the weight of the arm, shoulders and maybe chest.. The Science: Rotator Cuff tears are one of the biggest problems because of weak upper traps. What to do? Shrug every time you reach up to use your traps. This preserves your ball and socket joint. If you don’t shrug, the socket faces outwards and compresses tissues. Connect with Dr. David: Get the Manual Therapy for a 50% discount for a one-time purchase OR the first payment on membership Link: http://flippingfifty.com/manualtherapy Code: FLIPPING50Instagram - @elpasomanualpt YouTube - @epmanualphysicaltherapy Other Episodes You Might Like: Previous Episode - Clean Eating, Fasting and Eating Disorders in MenopauseNext Episode - Stress Isn’t All Bad? Use Stress to ThriveMore Like This - Overdoing Exercise in Menopause: The Struggle to Scale Back Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.Short & Easy Exercise videos in this 5 Day Flip Challenge.Don’t know where to start? Book your Discovery Call with Debra.
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    48 m
  • Clean Eating, Fasting and Eating Disorders in Menopause

    Clean Eating, Fasting and Eating Disorders in Menopause
    May 27 2025
    This episode may be for you even if you never identified with eating disorders in menopause or at any age. Eat clean? Read labels twice? Following “rules” about food yet find it backfiring on you? One could shift from wanting to “eat clean” to turning into orthorexia, influenced by social media, intermittent fasting and use of Smart Scales. Do you think you have an eating disorder in menopause, or maybe a loved one? Tune in to this episode! My Guest: Amy Goldsmith, RDN, LDN, is the founder of Kindred Nutrition & Kinetics, a private practice that provides evidence-based medical nutrition therapy in Sports Nutrition and Eating Disorders/Disordered Eating. With over 25 years of experience in Sports Nutrition and Eating Disorder expertise, Amy is an expert in understanding the human body's biochemistry and works collaboratively with each client's performance and clinical care team to help them reach their health and wellness goals. Questions We Answer in This Episode: [00:13:50] What is orthorexia?[00:07:26] Menopause brings hormonal swings, how often do you see menopausal patients experience an eating disorder for the first time? Or is it mostly women who have a history of disordered eating?[00:09:25] Does the overload of “wellness experts” in social media create confusion and fear of foods we need, particularly for women in midlife? How do you help them find the real truth about what to eat?[00:35:53] How easy is it to slip from “I just want to eat healthy” into orthorexia? What are the red flags when healthy eating turns into an unhealthy obsession?[00:19:07] Where do you begin working with someone who is ready so that it is non-threatening and non-judgmental? From Wellness to Obsession: Are You Facing Eating Disorders in Menopause? What is Orthorexia? Obsession with “clean” or restricted eating.Can also be the illusion of control and safety from disordered eating behaviors.Red flags: compulsive food thoughts, social withdrawal, avoidance.Average recovery time: 7 years but change begins with addressing small, meaningful issues. Things to look out for: Social Media Fuels body comparison, diet fads, and misinformed health behaviors. Intermittent Fasting Dangers of fasting: sarcopenia or muscle loss, disordered behavior.May be harmful, especially in active midlife women prioritizing muscle preservation. Smart Scale and Body Composition Fixation on scale weight despite fitness improvements like muscle gain and inch loss.Pro: tracking lean mass.Con: can trigger obsession or shame. Key Takeaways Eating issues in midlife are common – due to stress, hormones, and unresolved issues from earlier life.Orthorexia is an obsessive focus on healthy or clean eating that can be dangerous and restrictive.Early intervention is key – it only takes two weeks of obsession to begin disordered patterns.Not all RDs are the same – find one trained in eating disorders for effective help. Connect with Amy: Amy’s Website - Kindred NutritionFacebook - Kindred NutritionInstagram - @amygoldsmithrd Other Episodes You Might Like: Previous Episode - Cortisol and Exercise in MenopauseNext Episode - Save Your Knees and Shoulders Without SurgeryMore Like This - How Emotional Eating Can Be the Hidden Reason for Weight Gain Resources: Join Flipping 50 Menopause Fitness Specialist® to become a coach!Join the Flipping50 Insiders Facebook Group and connect with Debra and the community.Flip the switch on your midlife metabolism with the Metabolism Makeover 2.0.
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    39 m
  • Cortisol and Exercise in Menopause

    Cortisol and Exercise in Menopause
    May 23 2025
    I’m going to review the cortisol and exercise connection or confusion… and offer some solutions. Feeling exhausted, frustrated and fat? Got stubborn belly fat you want to lose? You’re exercising but tired all the time? Sleep or don’t, and you’re still never rested? Sound familiar or been there? This episode is PACKED with solutions on cortisol and exercise in menopause. Don’t miss it. What is Cortisol? Your body's primary stress hormone, but it’s also your energy hormone.Regulates metabolism, immune response, and stress.Mental and emotional response to stress. For women in midlife, perimenopause or postmenopause, how cortisol behaves is everything. Cortisol Follows Your Circadian Rhythm Morning: Cortisol spikes – helps you get up, feel alert, burn fat, and stabilize blood sugar.Evening: Cortisol drops – when melatonin (your sleep hormone) takes over.Disruptions to Circadian Rhythm – chronic stress, fatigue, overexercising, late-night screen time keep cortisol elevated when it should be dropping. HPA Axis Dysfunction (hypothalamus, pituitary, adrenal) Your body's stress thermostat — when it’s overworked, it breaks.Constant demand leads to adrenal insufficiency. HPA Axis dial things down to protect you and that’s when you hit a wall: You’re tired but wired.You can’t sleep or sleep all day.Your blood sugar is out of whack — hello cravings and midsection weight gain.Workouts leave you exhausted instead of energized. Work Out Doesn’t Work Anymore? Cortisol Chaos When your old workouts become stressors instead of solutions.Workouts add fuel to the fire. Solution: Cortisol-Conscious Movement The right exercise, at the right time, for the right reason. The Cortisol–Thyroid–Adrenal Triangle Cortisol: Regulates blood sugar and inflammation.Thyroid: Controls metabolism — but sensitive to cortisol imbalances.Adrenals: Produces cortisol — but burns out if they’re overstimulated. If cortisol stays high, the thyroid slows metabolism. That’s when fat loss becomes frustrating, no matter how you eat or train. The Influence of Cortisol and Exercise in Menopause Cortisol During Perimenopause and Postmenopause Hormonal Fluctuations Decline in estrogen and progesterone affects cortisol regulation.Increased sensitivity to stress and potential for cortisol imbalance. Symptoms of Elevated Cortisol Weight gain, especially around the abdomen.Sleep disturbances and fatigue.Mood swings and anxiety Symptoms of Low Cortisol Fatigue - in spite of restLow Blood Pressure, weakness Loss of Appetite Know When You Are On An Allostatic Load When you reach a tipping point, overloaded by chronic stress.Different kinds of stressors: EmotionalRelationshipFinancialWorkHomeHormonal ChangePhysical (diet & sleep)Exercise The Good News: Cortisol Isn’t Your Enemy Cortisol isn’t bad. It’s misunderstood. When it works with you, it helps you burn fat, stay focused, and bounce back fast.The key is restoring rhythm — using smart, intentional exercise and lifestyle upgrades that rebalance your body’s natural stress-response system. Exercise and Cortisol Impact of Exercise on Cortisol Levels High-intensity workouts can spike cortisol levels. (it's natural!!) Chronic overtraining may lead to sustained high cortisol and adrenal fatigue . Timing Matters Morning workouts align with natural cortisol peaks.Evening high-intensity workouts may disrupt sleep and cortisol rhythm . Managing Cortisol Levels Lifestyle Strategies Prioritize sleep and stress management techniques.Incorporate relaxation practices like yoga and meditation, box breathing. Nutrition Tips Maintain stable blood sugar with balanced meals.Limit caffeine and alcohol intakeAvoid strict keto or carnivore and include resistant starches Exercise Recommendations Focus on low-to-moderate intensity and short duration workouts.Include restorative activities and avoid overtraining. Supplement Recommendations B vitamins and magnesium are depleted by stress. Maca (Find Femminescense here) is an adaptogen. Ashwagandha can also be helpful for some. Cortisol Manager (available online) contains some of the above. Solutions To Your Questions on Cortisol and Exercise in Menopause Q: Can I recover from adrenal issues on my own? A: Yes, but only if you actually slow down and stop pushing through it. Most women make the mistake of thinking rest is weakness. It’s not. Recovery starts when you listen to your body’s signals instead of ignoring them.Dial down high-intensity workouts (for now), focus on sleep, manage blood sugar, and pull in the right kind of movement — walking, yoga, strength training with intention.Identifying how deep your HPA Axis dysfunction goes. Recovery is possible — but not if you keep acting like nothing’s wrong. Q: How long will it take to recover? A: That depends on how long you’ve been burned out… and whether you actually change your behavior. Mild ...
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    1 h y 15 m
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