Losing Weight After 50 My #1 SECRET

Summary

Dans ce script de vidéo, l'animateur partage son expérience de perte de poids et de graisse corporelle, suggérant que l'arrêt de la diététique et l'acceptation de son corps peuvent être plus efficaces que les régimes stricts. Elle propose cinq stratégies clés pour aider les femmes en âge avancé à retrouver la forme, incluant l'arrêt de la diététique, le changement d'activité physique, la réduction du stress, l'abandon des règles alimentaires et la prise en compte de l'impact du stress et des hormones sur la capacité à brûler la graisse.

Takeaways

• 😌 L'auteure a perdu 12 livres et 12% de graisse corporelle en changeant son approche pour gérer le stress et la perte de poids.
• 🤔 Elle suggère d'arrêter de diète et d'essayer de perdre du poids, en reconnaissant que cela peut sembler contre-intuitif.
• 👍 L'auteure partage ses stratégies qui ont aidé à sa propre perte de poids, en expliquant qu'il y a des solutions pour ceux qui se sentent frustrés par leur corps.
• 🌟 Elle met en avant l'importance de reconnaître les changements hormonaux de la ménopause et comment ils peuvent affecter la capacité de brûler les graisses.
• 🚫 L'auteure recommande d'arrêter de suivre des régimes et de suivre les plans alimentaires d'autrui, car cela peut être stressant et inefficace.
• 🏋️‍♀️ Elle a changé son mode d'exercice, en se tournant vers des activités plus actives et moins intensives, comme la marche après les repas.
• 💪 L'auteure insiste sur la nécessité de réduire le stress, qui est un facteur clé dans la résistance à la perte de poids.
• 🥗 Elle a adopté une approche alimentaire plus intuitive, en se concentrant sur la consommation de protéines et de fibres, plutôt que de suivre des régimes stricts.
• 🚶‍♀️ L'auteure a trouvé du soulagement dans une activité physique moins intensive, en choisissant la marche comme moyen de se déplacer et de réduire l'inflammation.
• 🧘 Elle a adopté des mesures pour réduire le stress, en identifiant les aspects de sa vie qui étaient sources de stress et en les éliminant ou en les réduisant.
• 🚫 L'auteure a abandonné les 'règles' strictes concernant l'alimentation et l'exercice, en choisissant plutôt de s'adapter à ses besoins personnels et de suivre son corps.

Q & A

Quelle a été la perte de poids de l'oratrice dans le script ?

L'oratrice a perdu 12 livres et 12% de graisse corporelle.

Pourquoi l'oratrice a-t-elle arrêté de suivre un régime ?

Elle a arrêté de suivre un régime car cela lui causait du stress et elle avait l'impression que les méthodes qu'elle utilisait ne fonctionnaient plus.

Quel est le concept de 'protein leverage hypothesis' mentionné dans le script ?

Le 'protein leverage hypothesis' est une théorie selon laquelle les gens peuvent surconsommer de la nourriture pour atteindre une certaine quantité de protéines par jour, ce qui peut conduire à une prise de poids non intentionnelle.

Quelle est la première stratégie que l'oratrice a adoptée pour perdre du poids ?

La première stratégie a été d'arrêter de suivre un régime et de ne plus se soucier de la quantité de protéines ou de glucides qu'elle consommait.

Comment l'oratrice a-t-elle changé son approche de l'exercice physique ?

Elle a adopté une approche plus active de la vie quotidienne, en marchant plus et en réduisant les séances d'entraînement d'intensité élevée, car celles-ci pouvaient causer de l'inflammation chronique.

Quels sont les liens entre le stress, le cortisol et la résistance à la perte de poids ?

Le stress peut élever les niveaux de cortisol, ce qui peut causer une résistance à l'insuline et une difficulté à brûler la graisse, même si l'on fait des efforts pour perdre du poids.

Quelle est la différence entre une activité physique intense et une activité physique modérée selon le script ?

Une activité physique intense peut causer de l'inflammation chronique et du stress, tandis que des activités modérées comme la marche peuvent aider à réduire le stress et à brûler des calories sans stress.

Comment l'oratrice a-t-elle géré le stress dans son processus de perte de poids ?

Elle a identifié les sources de stress dans sa vie, a pris des mesures pour réduire ou éliminer ces sources, et s'est appuyée sur des activités qui la faisaient rire et étaient joyeuses.

Quelle est la cinquième stratégie que l'oratrice a mise en place pour aider à la perte de poids ?

La cinquième stratégie est de ne plus suivre les règles strictes concernant la nourriture, l'exercice et le jeûne intermittent, en écoutant plutôt son corps et en se nourrissant de manière intuitive.

Comment l'oratrice a-t-elle modifié son horaire de repas après avoir abandonné le jeûne intermittent ?

Elle a arrêté de suivre des horaires fixes pour manger et a décidé de manger lorsqu'elle avait faim, sans se forcer à attendre un certain moment de la journée.

Quel est le message final de l'oratrice sur la perte de poids et la santé ?

Le message final est que la perte de poids est possible à tout âge, mais il est important d'adopter des méthodes qui réduisent le stress, l'inflammation et de travailler avec des professionnels de la santé pour une approche personnalisée.

Outlines

00:00

😀 Frustrations et solutions pour la perte de poids à la cinquantaine

Le texte parle de la frustration des femmes d'âge moyen qui peinent à perdre poids, surtout autour de la cinquième décennie, malgré des efforts soutenus. L'auteure partage son propre parcours, y compris son arrêt de la diététique et de l'entraînement intense, et l'entrée en préménopause qui a compliqué les choses. Elle mentionne qu'il est important de reconnaître que les changements hormonaux, comme la baisse de l'estrogène après 30 ans, peuvent causer une résistance à l'insuline et augmenter les niveaux de cortisol, ce qui affecte la capacité de brûler la graisse. Elle propose de changer la façon de penser et de s'adresser à des experts pour comprendre les dernières recherches sur la santé optimale.

05:02

😡 Arrêt de la diététique et adoption d'une alimentation riche en protéines et en fibres

Dans ce paragraphe, l'auteure explique comment elle a arrêté de suivre des régimes et d'entrer dans la dépression nourricière en s'obsédant sur les macros nutriments et les calories. Elle a adopté une approche plus intuitive en se concentrant sur des repas riches en protéines et en fibres, ce qui a naturellement réduit son apport en glucides. Elle souligne l'importance de ne pas se restreindre et de se permettre de profiter des repas en famille et des vacances, en reconnaissant que la restriction peut être contraire à la santé et au bien-être.

10:06

🚶‍♀️ Changer l'activité physique pour réduire l'inflammation et le stress

L'auteure partage son expérience de transition de l'entraînement intensif et prolongé vers une activité physique plus douce, comme la marche, pour réduire l'inflammation chronique et le stress. Elle mentionne des études qui montrent que les entraînements intensifs peuvent élever les niveaux de cortisol et de résistance à l'insuline, ce qui rend la perte de poids plus difficile. Elle recommande d'être plus actif dans le quotidien, par exemple en marchant après les repas, pour aider à brûler plus de calories sans stress.

15:07

🧘‍♀️ Réduire le stress et reprendre le contrôle sur la vie

Ici, l'auteure insiste sur l'importance de réduire le stress dans la vie quotidienne, qui peut être un facteur clé de la résistance à la perte de poids. Elle partage des stratégies personnelles pour identifier et réduire les sources de stress, comme l'organisation de sa liste de choses qui causent de la pression, la délégation de responsabilités, et le retrait de certaines obligations. Elle recommande également de pratiquer des activités qui favorisent le bien-être, telles que passer du temps en plein air et avec des amis, pour aider à alléger le stress.

20:08

🚫 Abandon des règles strictes liées à la nourriture et à l'entraînement

Dans ce paragraphe, l'auteure discute de l'importance de se libérer des règles strictes concernant la diététique et l'entraînement, qui peuvent devenir source de stress et d'obsession. Elle partage son processus de libération de l'orthorexie et de la pression constante de suivre des protocoles parfaits, en se concentrant plutôt sur une approche plus flexible et centrée sur les besoins individuels. Elle encourage à ignorer les tendances de biohacking qui peuvent être écrasantes et à adopter une attitude plus détendue pour éviter la surcharge d'informations et de règles.

25:08

🥗 Adoption d'une alimentation intuitive et écoute du corps

L'auteure conclut en expliquant comment elle a adopté un style de vie plus sain en se libérant des diététiques et en écoutant son corps pour déterminer ses besoins en nourriture et en activité physique. Elle a arrêté de se forcer à suivre l'intermittent fasting et a commencé à manger en fonction de sa faim, en se concentrant sur une alimentation riche en protéines et en légumes. Elle partage également son expérience avec l'entraînement de force et la marche, et comment cela a aidé à réduire l'inflammation et à améliorer sa santé globale, soulignant que la perte de poids et la santé ne doivent pas être liées à des règles rigides, mais à une approche globale de vie équilibrée.

🌐 Ouverture d'esprit et appel à l'action pour une vie saine

En fin de script, l'auteure encourage les téléspectateurs à garder un esprit ouvert face aux différentes méthodes de perte de poids et à ne pas abandonner. Elle mentionne les avantages des GLP-1 et des épisodes passés sur le sujet, et invite les gens à explorer ces options si elles sont intéressées. Elle propose également ses propres programmes de marche et de formation de muscles pour aider à restaurer l'énergie et à réduire le stress, en insistant sur l'importance de trouver un équilibre et de travailler avec des professionnels de la santé pour un soutien personnalisé.

Keywords

💡Ménopause

La ménopause est un terme qui désigne la période pendant laquelle une femme cesse ses règles et est donc plus fertile. Dans le script, cela est lié au changement hormonal qui affecte la capacité de brûler la graisse et peut causer une prise de poids, en particulier autour de la cinturaison.

💡Perte de poids

La perte de poids est le processus de réduction de la masse corporelle. Le script met en évidence les défis de la perte de poids pendant la vie adulte, en particulier pour les femmes qui rencontrent des obstacles hormonaux et méNOPausaux.

💡Macronutrimètres

Les macronutrimètres sont des composants de l'alimentation tels que les protéines, les glucides et les lipides qui fournissent l'énergie nécessaire au corps. Dans le script, le suivi des macronutrimètres est mentionné comme une pratique qui peut devenir stressante et être abandonnée pour une approche plus intuitive de l'alimentation.

💡Hormones

Les hormones sont des substances chimiques produites par le corps qui ont des effets sur de nombreuses fonctions corporelles. Le script souligne l'impact des fluctuations hormonales, comme la diminution de l'œstrogène pendant la ménopause, sur la capacité à perdre la graisse.

💡Inflammation chronique

L'inflammation chronique est une réaction prolongée du système immunitaire qui peut être causée par divers facteurs, y compris l'exercice intensif. Le script indique que les entraînements intensifs peuvent causer une inflammation chronique, ce qui peut rendre la perte de poids plus difficile.

💡Activité physique

L'activité physique est l'ensemble des mouvements effectués par le corps qui consomment de l'énergie. Dans le script, l'auteure recommande de se concentrer sur l'activité physique de tous les jours plutôt que sur des séances d'entraînement intensifs pour aider à réduire le stress et la graisse corporelle.

💡Stress

Le stress est une réaction psychophysique au stress et peut avoir un impact sur la santé, y compris la régulation de la glycémie et de la prise de poids. Le script met en évidence la nécessité de réduire le stress pour faciliter la perte de poids et améliorer la santé globale.

💡Cortisol

Le cortisol est un hormone lié au stress qui peut influencer la métabolisme et la prise de poids. Dans le script, une augmentation du cortisol est associée à la difficulté de perdre la graisse, en particulier autour de la cinturaison.

💡Insuline

L'insuline est une hormone qui permet au glucose d'entrer dans les cellules pour être utilisé comme énergie. Le script explique que la résistance à l'insuline, souvent causée par le stress et l'inflammation, peut entraver la perte de poids.

💡Alimentation intuitive

L'alimentation intuitive est une approche de l'alimentation qui consiste à écouter le corps et à manger en fonction de la sensation de faim plutôt que de suivre des règles strictes. Dans le script, l'auteure adopte cette approche en se concentrant sur les protéines et les fibres, ce qui aide à réduire la prise de poids.

💡Jeûne intermittent

Le jeûne intermittent est une méthode de restriction des calories qui implique de ne pas manger pendant certaines périodes de la journée. Le script mentionne que l'auteure a abandonné les règles strictes liées au jeûne intermittent pour écouter son corps et manger en fonction de la sensation de faim.

Highlights

The speaker lost 12 lb and 12% body fat by stopping dieting and adopting new strategies.

For women over 35 struggling with weight gain, especially around the midsection, there are alternative solutions beyond traditional diets and workouts.

The speaker emphasizes the importance of changing mindsets from traditional dieting to a more holistic approach.

Entering perimenopause can lead to body changes, including weight gain and difficulty losing weight, which is a natural process.

The decline in estrogen after age 30 can affect insulin levels and cortisol, contributing to weight gain and difficulty losing weight.

The speaker shares her personal journey with fitness and dieting, including the stress and ineffectiveness of certain methods.

Hormone replacement therapy can help with symptoms of perimenopause but is not a direct solution for weight loss.

The protein leverage hypothesis suggests that an obsession with protein intake can lead to overeating.

The speaker stopped tracking macros and calories, which reduced stress and allowed for a more intuitive eating approach.

Focusing on high-protein meals and plenty of fiber and greens can naturally reduce carbohydrate intake and help with weight loss.

The speaker changed her exercise routine to include more walking and less high-intensity workouts to reduce inflammation.

Reducing stress is crucial for weight loss, and the speaker shares her personal methods for achieving this, including letting go of control over certain aspects of life.

Dropping strict rules around food, diet, and exercise can lead to a more relaxed and sustainable approach to health.

Intermittent fasting can be adjusted based on hunger cues rather than strict time schedules for better results.

The speaker encourages an open mind and working with professionals who understand long-term health interests.

GLP-1 agonists are mentioned as a potential option for weight loss by reducing inflammation and hunger, but they are not a one-size-fits-all solution.

The speaker invites listeners to join her free walking program and check out her website for more personalized health and fitness solutions.

Transcripts

I lost 12 lb and 12% body fat but I had

to stop dieting here's what I did if

you're in midlife and you're incredibly

frustrated with the midsection of your

body you just cannot lose weight you're

putting on pounds in places you've never

packed them on before you've tried

everything and you're super frustrated

you are at wit's end this is the episode

for

you I know it sounds counterintuitive to

stop dieting to stop trying to lose

weight and you're probably watching this

video because what you want to do

actually is lose weight and I want to

share with you my journey I want to

share with you strategies that I think

might be the solution for many of you if

you're watching this video and you're a

woman over 35 who just you feel like

you've tried everything you've done all

the diets all the different workouts

you're eating less you're moving more

like you're doing all of these things

you're probably also feeling ashamed

embarrassed annoyed frustrated

depressed like it's stressful as a woman

it is incredibly stressful to start to

go through you know the midlife years

right you're over 35 you're 40 45 and

you know like things just don't work the

way they once did and it can be really

stressful to feel like you're losing

control like the things that used to

work don't work now and you are slowly

putting on weight and despite your best

efforts it's not coming off I feel you I

get you and I want to start by telling

you that there is a solution there is

something that's going to work for you

and I'm going to share with you what has

worked for me and what has worked for

thousands and thousands of others but I

do think it requires like changing some

brainwashing that we've all likely

experienced and so I'm going to share

with you the five biggest strategies I

think made the difference for me and it

they start with me really just deciding

okay I'm done trying to lose weight I

was so over it I was so stressed out and

annoyed by the whole process so as I

entered paing menopause at about that

same time I stopped doing exercise

workouts I I was someone who created

fitness programs for health clubs and

for consumers and maybe you recognize me

from late night TV I've sold millions of

exercise DVDs and about the time that I

decided to step away from doing consumer

Fitness videos I was in the throws of

per menopause but I didn't realize it

and so I want to say to any of you who

are maybe you're not in menopause yet

but like you're over 35 if you're

experiencing just a body that you're

like it's not doing the things it used

to do for me you're holding on to body

fat in different areas the things like

what you used to be able to eat you

can't eat now like even having a glass

of champagne or a glass of wine or a

cocktail or whatever like it hits you

differently like it just feels like you

just can't bounce back from things the

way you once did you are likely

in the beginning stages of per menopause

and it's this period of 7 to 10 years

before you hit menopause and most of you

just don't even realize that that's

where you are and that this has so much

to do with what you're experiencing so I

want you to know you are not crazy you

are not broken it's not that you're

doing something wrong this is a natural

process that can be mitigated so as our

estrogen starts to decline which it does

you know it just does after age 30 so at

35 you're already like significantly

feeling this decline right it's kind of

a roller coaster ride it messes with

your insulin levels which messes with

your body's ability to burn through

glucose it messes with your cortisol

look it messes with all of the other

systems so it is no wonder it feels like

you're doing all the same things but

it's just not working for myself

personally I as I stepped away from

these Fitness videos I was really

stressed and I had been conditioned to

believe there was you know I had to be

on a diet or I had to eat a certain way

I had to track my macros I had to

exercise to the point of exhaustion and

when I I finally stepped away from that

I slowly started putting on pounds like

not a lot at it was like a couple of

pounds each year and at first I was like

oh well this you know I'll I'll just

work out harder and I'll eat less and no

matter what I did and the harder I did

it it just I I my face was getting

rounder I was carrying weight through my

midsection my arms and my skin looked

different and it became really stressful

like I was stressed about it I didn't

talk about it because I you know it's

like I didn't want to think about it so

much I didn't want to draw attention to

it and even though I was like more

comfortable with my body in some ways in

other ways I was like well this is

just I guess what happens when you're

not exercising as much but in the back

of my mind it was this nagging gosh it

sure would be nice to be able to take

off this weight at a certain point I

started just getting much more

disciplined I'm like well the problem is

I'm just not as disciplined and I you

start to beat yourself up you're like

maybe I'm not working as intense as I

think I am maybe I'm eating more than I

think I am maybe you it's just all these

things and I never Associated it with

hormones now I do want to say this at

about age 46 I started with a little bit

of hormone replacement therapy and I

started pretty early pretty young by

most people's standards looking into

hormone replacement but I I just didn't

even think that I was in per

menopause doing hormone replacement

therapies is what you need for Optimal

Health look at the latest research

please go back and I will link to some

of the most renowned experts Physicians

who this is what they study this is

their sole practice they are up toate on

the latest science the latest research

and you will understand after watching

some of those previous episodes those

previous experts that a lot of what we

used to believe about hormone

replacement is just wrong and if you

want to live your Optimal Health and and

live with longevity and vitality it's

something you should consider but it is

not a miracle weight loss formula it's

not it does level the playing field so I

was doing hormone replacement therapies

but I still still couldn't take that

weight off so here's some of the things

that I had to do differently and I want

to share them with you because I think

this can help you too number one stop

dieting stop following someone else's

meal plan stop believing that you don't

know how to live unless you're on a diet

stop restricting yourself stop believing

that you don't get to eat dinner with

your family or you don't get to go on

vacation that you need to be on some

special diet I completely stopped

dieting and that meant I stopped

tracking my macros for me tracking my

macros it took all of the joy and

calories for some of you it's calories

right dieting tracking macros tracking

calories all those things if you've

never done that before hey maybe that's

what you need to do but for some of us

it's what we need to stop doing because

we've been doing it

forever and it's stressful and it just

builds up this internal resent

resentment and for me I'd even hired now

here I was a health and fitness coach

someone who's you know revered by thou

hundreds of thousands of people and I

hired someone to keep me accountable so

that I had to send them my macros every

single day and my calories because I was

like this is the only way it's going to

force me to do it and that became even

more stressful because try as I

might I very rarely could get get in the

amount of protein that I needed to now

there's something called the protein

leverage hypothesis and I think this may

be the problem if you're someone who

you're like I track my macros I track

all my calories all those things and I'm

I'm still can't lose the weight there is

the the protein leverage hypothesis is

this Theory and I think I know it was

true for me that because you have your

mindset in reaching a certain number of

grams of protein per day and you're

obsessed with that number that and

because you want to hit that number you

end up overeating in ways you don't even

realize and that was certainly true for

me number one number two it was

stressful it turned eating and nutrition

and things that should be joyful and

things that should be intuitive it

turned it into a math equation it turned

it into a competition it turned it into

an assignment it became a job and it was

stressful and I hated it so I absolutely

stopped doing that like about a year and

a half ago maybe now it's almost been

now it's been a year and a half ago I I

said I'm done I just stopped and here's

what I did instead I said every meal I'm

just going to make sure it's loaded with

protein a healthy lean piece of chicken

a healthy lean piece of grass-fed grass

finish beef some form of fish that's

healthy that's lean protein and I'm I'm

going to eat a big piece of protein and

I'm not going to worry about what it

weighs and I'm not going to worry about

how many grams are in it that's what I'm

going to do and then I'm going to focus

on my fiber in my greens and I'm going

to eat as many greens and as much fiber

as I want to and I'm going to limit my

carbohydrates naturally I'm not going to

restrict them naturally what happened is

you're full I mean you can't eat a big

piece of lean protein and a a lot of

green veggies or vegetables in general

and then feel like having bread you just

don't it's just not how it works so it

naturally reduced my glucose levels and

when your glucose levels start to come

down you become more sensitive to

insulin you become once what the state

that I was in I had become insulin

resistant and that spikes your cortisol

my cortisol was through the roof my

cortisol was through the roof and I know

this because I tested and there are lots

of different signs that you can Google

to understand if in fact your cortisol

levels are high but if you're

chronically stressed which I think I

think weight and dieting and and body

image and all those things and just like

going going through this transition in

your life can be very very stressful so

I would encourage you to try this

approach because it will reduce your

blood sugar right and that's going to

help you to process insulin it's going

to make you more metabolically flexible

and metabolic flexibility is it's really

the key to Fat Loss without having to

think about dieting I want to take just

a moment to say if you're enjoying this

content if it speaks to you if you're

getting some value from it I would love

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but super valuable to me and that is to

just subscribe if you could subscribe

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mean the world to me oh and if you

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introduce yourself all right back to the

show the second thing that I did is I

changed up the way I exercise now for me

personally i' done so many years of high

intensity interval workouts you know

workouts that pounded my body long

workouts like I was a I would run I

would do hit workouts I would do boxing

workouts it really had to be super high

intensity in order for my brain to

believe I was actually getting a workout

and it need to be long and so I put

myself s in the state of chronic

inflammation and while for most people

exercise reduces inflammation there's

been some remarkable studies and these

are the studies that I read that really

changed my view on what I needed to do

for me and I'm going to link to those

Below in my show notes and again for

most people doing a hit workout is going

to reduce inflammation but if you're

someone who's been chronically doing

high-intensity workouts you reach this

adaptation in your body where you your

body does it no longer reduces

inflammation in fact it elevates your

inflammation and so the study that I'm

talking about is one where they looked

at rowers who are the like I don't want

to say professional athletes but these

are athletes and if you're doing

high-intensity workouts all the time if

you're working out like an athlete

you're an athlete too and these athletes

their cortisol levels their markers were

such that it appeared as though they had

Cushings

Disease so cortisol Super High um

insulin resistance weight loss

resistance the round face all of those

things from these These are people who

are doing high-intensity workouts long

period like athletes but there's a

certain point at which it's just

inflammatory to the body and when you're

holding on to that inflammation and

cortisol spikes you can't get rid of the

body fat

and you just feel fluffy and I read that

study and I'm like I I train I'm

training like an athlete and I've been

doing this for years chronically I am

chronically inflamed I need to stop

doing this I know it feels

counterintuitive but I decided to just

walk and specifically to walk after

meals so like tonight after I have

dinner I'm going to go for a walk what

just walking and focusing on getting in

more steps each day not as exercise but

as being an active person made a huge

difference and it reduced my stress I

was constantly didn't realize this and I

loved my high-intensity workouts don't

get me wrong I would get a high from

them I love

them but there was as I'm looking back

an element of stress to it where I was

think always thinking to myself like

what does a workout need to be today and

you know how many minutes and do I have

to do this and do I have to do that and

and how intense should it be and did I

go hard enough and and this pressure to

always work out that hard

created chronic

stress just being

active made such a huge difference I was

burning so many more calories without

exercising just walking pacing not

sitting like right now I'm recording

this podcast standing and I'm going to

burn almost double as many calories as I

would just sitting I'm just being a more

active person I I recorded probably a

thousand podcast episodes sitting I

don't sit anymore unless I have to cuz

body wasn't meant to sit so I started

walking more the third thing that I did

and I know you've heard this a million

times and that is reduced my stress and

I would hear that too and I'm like great

how am I supposed to do that tell please

tell me how do I change my life because

our lives are just

stressful but I knew especially after my

doctor looked at my labs and my cortisol

was so high and I'm like I don't know

what else to do to to reduce my stress

my my life is great

but I had to get serious about it so

number one I knew okay this whole

tracking of macros and the exercise like

all that stressful I I got to change

that up I got to just release it so I

made a decision to just release it like

not try to lose weight just just release

it I also made a decision to look at the

things that I actually have control over

that caused me stress right and I had to

do this on paper so take out a pen and a

piece of paper and you write down all

the things that when you think all the

things and all the people who when you

think about them it makes you stressed

and I went through that list and I

realized probably 90% of it I did have

some control there's certain people I

don't have to I didn't have to give them

as much attention and do so much for

them or worry so much about them I could

release that I realized that there was

some areas of my life where I needed

more help that I was putting too much

pressure on myself I realized there were

a lot of things I was saying yes to

because I thought I should but I didn't

really want to do them and it stressed

me out so I had to make those decisions

and for me and I'm going to encourage

you to do this too make this list on

paper because if you just bounce around

your head it it doesn't have the same

weight and significance as writing those

things down and then creating a plan to

either eliminate or reduce those things

that cause you a lot of stress I stopped

worrying about other people and I

stopped I I re I wrote down certain

things where I'm like I can't control

that I got to let go of it and it made a

huge difference obviously reducing

stress it's like all the normal things

you know already like get more sleep get

outside spend time with people who help

you reduce your stress like that was one

of the other things I did there are

things I got rid of and then certain

things I do more of and that is spending

time with friends who don't stress me

out who are fun who make me laugh like

laughter is such a huge stress relief

and letting go of certain things but you

you know all the other I don't even have

to list all the other things that

they're so common sense that you're

supposed to do that help to reduce

stress like meditate take a bath pray

journaling okay

great but sometimes all those things

feel stressful too do you know what I'm

saying like there's so many things we're

supposed to be doing so I really do

think you should take a look at your

list the fifth thing that I did is

dropped the

rules especially as it related to food

diet exercise

and when I say the rules and so I don't

know if you can relate to this but so

I'm just sharing my own personal Journey

for me I surrounded myself with a lot of

people who were also into food rules and

exercise rules and the biohacking

community and people who like all they

want to talk about is all the different

things you're supposed to be doing to be

this optimal perfect

human and it's like who has time who has

time to keep up with all these things

who has time to make sure you follow all

of the like okay I've got to have you

know warm lemon water in the morning and

I need to do a cold plunge every day for

3 minutes and then I have to go from

there into a infrared sauna and from

there into hyperbaric oxygen and make

sure you don't eat until exactly 12:45

p.m. and then make sure you're wearing

your blue blockers like all of these

things like enough already enough

already instead what I decide to do is

just kind of like block a lot of that

out like

stop consuming those podcast that make

me feel like there's more I'm supposed

to be doing like I want to be informed

but I also need to apply the 8020 rule

like I want to enjoy my life we all know

that family member who like smokes

cigarettes eats bacon for every meal

goes to bed after you know a half a

bottle of tequila and they live to be a

hundred right and then there's that

person who's like the healthiest person

you've ever met and they did there was

like no toxins in their entire home and

they're just like lived their life

perfectly and then they hit by a car or

they they get cancer and die

like I think a lot of what I've realized

in the last year and a half that helped

me drop you know 12 lbs is I got to

relax and for me that stuff became

stressful now if that's not stressful to

you keep doing it but I was becoming

like my brain had become like orthorexic

where I was like worried about all these

like perfect perfect little things and

oh no is that toxic and is this so I had

to drop the rules and the biggest rule

that I had to think about was

intermittent fasting so I really wanted

to keep my glucose down I wanted to

control my hunger hormones so I had to

put my hunger hormones back in check to

the point where like I'm not wanting to

snack and eat all the time because my

cortisol was high was so high because my

insulin was out of whack because my

estrogen was dropping and and my

hormones were all over the place it was

really hard to control my hunger and

even though I didn't feel like I was

overeating in retrospect when I look

back I was doing a lot of snacking and

sure there were healthy snacks but it

was a lot of snacking so now because of

all of these steps again it wasn't a

plan to lose weight it was a plan to

just like free

myself and I started waking up and just

saying to myself I'm going to eat when

I'm hungry not when the clock says okay

you have done intermittent fasting for

exactly 16 hours it's time to eat like

that's so dumb that's a rule that I

don't follow anymore now if I want to

eat late because that's when we're

eating and that's when my friends are

available or we want we can get a dinner

reservation or I just want to have a

good time I eat late when in the past

I'd be like oh we can't do I'm doing

intermittent fasting I can't go out to

dinner that late that's so for me that

was just not in my best interest now I I

don't snack much at all during the day

and it's not because I stop myself from

snacking I'm just not hungry I wait

until I'm hungry to eat most days that

means that I'm doing like a I'm not even

going to say how many hours of fasting

it is but I finish at night sometimes

I'll be eating as late as 9 or 10 o00 we

go out to dinner I will have french

fries if I want french fries I will have

a glass of champagne if I want a glass

of champagne I don't restrict myself but

I always start with the proteins and the

greens and that way I'm much more full

and satiated and eat as late as I want

and then I wake up the next morning and

I really ask myself to wait until I'm

hungry and I would say 90% of the time

that means I'm working out fasted I do

heavy strength training four to five

times a week and I don't do any intense

cardio at the moment I may pick it up

again at some point um because I do

believe I finally like flush the

inflammation from my body but at the

moment I love getting intensity through

walking I love the way it makes me feel

I love what it's done for my legs I love

what it's done for my body I love the

way it's brought me closer to my husband

I love getting outside the vitamin D is

so important for our immune system but I

had to relax all the rules around

intermittent fasting so now some days I

eat my first meal at noon some days I

eat my first meal at 2:00 p.m. some days

I I eat my first meal at 9:00 a.m.

because I wake up and I'm hungry and I

listen to my body I dropped the rules if

I in the past I'd woke up and I was

hungry I'd be like I would force myself

to wait until whatever the time was

because I had that rule now my rule is

does this make

sense it has helped me to drop uh 12%

body fat it's helped me to drop 12 lbs

but more importantly I feel like it's

really freed me and I was someone who

believed okay this is just that change

of life where you know I'm a little

thicker I'm thicker around the middle I

look great and I'm strong but I'm not

going to weigh what I once did or I'm

not going to I'm not going to have the

body I once did or that I wish I could

have and I was wrong but I had to do

things differently I had to stop trying

to lose the weight for me I don't know

if these strategies will work for you

there is no one specific way for

everyone to lose weight we are all so

different as I mentioned some of the

strategies that worked for me were

because of my history were because of

what I had done to my body uh the way I

had beat myself up the way I had

restricted myself from certain food

groups the way I had placed so much

stress on myself so what's going to work

for you it could be something very

different but I will say this stress

insulin cortisol all of those things

they are at the fundamental root cause

of weight loss resistance

if you cannot lose weight you might not

be stressed out for the same reasons I

was but I guarantee that it is cortisol

and insulin and stress and the way your

body is processing sugar and and glucose

th those are the things that impact our

hunger hormones that's why when people

get on a glp1 that's why they're seeing

such significant improvements in their

weight and remember a glp1 it's not like

you're injecting it and it's removing

body fat it's like people are eating

less and it's reducing inflammation

check out the episode that I did

recently with Dr Tina Moore if you're

curious if maybe a glp1 might be an

option for you there's no judgment from

this channel from this podcast girl from

shelene Johnson there there's we are all

so different and I think we have to be

open-minded and we have to work with

people who really understand what's in

our best interest long term right and so

there's lots of different ways that

people are using these GOP ones I would

encourage you to check out that episode

if it's something you're just even

remotely interested in I've done a bunch

of different episodes on the gp1 sagla

tiddes uh whether you call it OIC or

mangaro or tepati like whatever the form

is they're all forms of these GOP 1s and

I've done quite a few episodes and I

think you'll see the progression that we

know we know more now and there's other

ways of using them but either way I want

you to have an open mind and I I I don't

want you to give up I want you to know

know that it's possible if what I've

described for you if you need someone to

help you reduce your stress and figure

out the right way to eat for you um and

customize it if if you want to help in

understanding how to lift heavy in this

season of your life for women if you

want a program designed by someone who

knows what they're talking about and

someone who is who's older than you some

of you and who's who understands how to

build muscles so you've got the

metabolism that you want and to change

your shape at any freaking age I would

love doing invite you to check out phas

it up or you can join my free walking

program I will link it below in our show

notes but it's myself again.com it's

like a it'll help you restore your

energy reduce your stress and get you

walking more hey thanks for being here I

love you I mean it and I'll talk to you

soon

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