Episodes
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I know you've probably heard me say that over training can really undermine your results. But what does "over training" actually mean for you? Is it okay to combine other exercises with the program you're currently doing? And what about running or pickleball or swimming or other recreational activities you enjoy on top of your regularly scheduled workouts? How much exercise is too much, and how do you find the sweet spot? Listen to today's conversation for some great insights and answers!
In this episode, I’m exploring….
⭐️ Two essential questions to answer before working out
⭐️ How inflammation impacts your ability to get results
⭐️ How to know when to back off and when to push harder
⭐️ How to create the right balance in your training that supports your goals
⭐️ Common training mistakes to avoid
⭐️ Essential strategies in the peri and postmenopause years
⭐️ Tips for enjoying your recreational activities and your training without burning outLinks featured in this episode:
Betty Rocker workout programs: Bodyweight: 90 Day Challenge Home workout equipment: Abs and Booty Challenge Home workout equipment: Home Workout Domination 1 and Home Workout Domination 2 Gym equipment (option to do it with home equipment): Lioness Strength Training Options for bodyweight, home equipment and gym equipment: PerimenoFit Options for bodyweight, home equipment and gym equipment: Rock Your Life Perimenopause Training Guide Postmenopause Training Guide Healthy Eating and Why there isn't a "one size fits all" -
When it comes to supplements, there are so many out there. But how do you know what you need, and what the difference is between protein powder and say, a BCAA? And do we all need to be taking collagen? Plus there's a lot of buzz about creatine for women right now...is it merited? We're diving into all of this in more in the second installment of my protein for women series.
In this episode, I’m exploring….
⭐️ Recap of the essential aminos, and why we need them
⭐️ The difference between protein powder and free-form amino acid supplements
⭐️ How amino acids impact our cognitive function
⭐️ The benefits and differences of BCAA's and Essential Amino Acid formulas
⭐️ Some thoughts on why under-consuming protein is so common
⭐️ The pervasiveness of information that doesn't serve women
⭐️ The benefits of creatine for women and tips for using it
⭐️ How to get collagen in your diet, and when and why you might want to supplement
⭐️ Why supplements are "nice to have" but not "required" and who might benefit from themLinks featured in this episode:
Protein for Women Part 1: Plus tips for using and choosing protein powders Rock and Restore essential amino acids formula by Betty Rocker Why I recommend creatine for active women (article) Smart scale for tracking body composition Creatine monohydrate supplement by Thorne Full Body Collagen by Betty Rocker Betty Rocker meal plans -
Episodes manquant?
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Why is protein so important for us as women? The reasons go well beyond our body composition goals. Today I’m talking all things protein, including why we need it, how much we need, and how those needs change over time. Plus, I’m covering protein powder and some different ways you can use it - from timing around your workouts to cooking with it. And I'm sharing my best tips for choosing a quality product that covers all your bases - from my experience as a consumer and women’s fitness coach, and from my experience creating my own product line.
And, coming up in our next episode I'll go over the difference between protein powder, collagen, free-form aminos and creatine - so stay tuned, and be sure to subscribe so you never miss an episode!
In this episode, I’m exploring….
⭐️ Why women need protein, and the amino acids it breaks down into
⭐️ The "essential aminos" and where to get them
⭐️ How the amount of protein you need changes over time
⭐️ Why you don't have to take a protein supplement (and when you might want to)
⭐️ What I look for when choosing a plant based protein powder vs. a dairy-based protein powderLinks featured in this episode and references:
How eating the right amount of protein impacts a woman's body Guide for women in perimenopause Guide for women post-menopause Betty Rocker brand (Whole Betty) protein powders Guide to choosing protein powders and different types Betty Rocker meal plans -
Is there a "perfect diet?" I don't think so. One of the challenges many of us face on our health journey is wading through the conflicting and confusing messages about "eating healthy." It's hard to navigate and it's hard to know if what you're doing is supporting your goals or hindering them. I think different things work for different people at different times, and learning some basics about the nutrients and how our bodies work is a great place to start, so we can better understand why certain things work better for us than others.
In this episode, I’m exploring….
⭐️ Why your sister's diet might work better for you and not her, and vice versa
⭐️ Why your husband's diet might appear to work better for him than for you
⭐️ Why the diet you did 10 years ago might not work the same for you now
⭐️ How seeing the "team" at work inside our bodies can be helpful for shaping the choices we make about food
⭐️ Where "3 meal magic" can be helpful
⭐️ The way protein, carbohydrates and fat support your body
⭐️ Examples of eating around your workoutsLinks featured in this episode and references:
Hidden causes of weight gain (podcast with Dr. Jill Carnahan) How to heal emotional eating (podcast with Tricia Nelson) Protein 101 How eating the right amount of protein affects a woman's body Carbs 101 Gut Health and Estrogen Balance Healthy Fats 101 Healthy Eating Shortcuts The Body Fuel System (6 week balanced eating and recipes plan) -
If you've ever gotten injured or been recovering from an illness wondering when you could start training again, today's conversation is for you! After recently getting COVID and suffering a lengthy recovery period, I had time to ponder - and put into practice - the very advice I so often give. Not only will you learn how to get better more quickly, you'll also get my best tips for preserving muscle and avoiding weight gain while you're taking some time off from your training.
In this episode, I’m exploring….
⭐️ How an illness can disrupt multiple body systems, from our immune system to our endocrine system
⭐️ How COVID impacts our hormones, and what to be aware of if you're in peri or post menopause
⭐️ Why seeing faster results from a workout program is about more than diet and exercise
⭐️ How to be aware of the stressors to our system that we can't see or easily pinpoint
⭐️ 5 keys to a strong recovery
⭐️ How to avoid losing muscle when you're taking some time off from training
⭐️ A reframe to avoid undue anxiety about taking a step backLinks to follow up from this episode:
Links featured in this episode:
PerimenoFit: 8 week strength training program for women in perimenopause All Betty Rocker training programs contain options for women in peri and post menopause. See them all here! All Betty Rocker eating plans Health benefits of walking for women How Walking supports long-term fat loss Gut health and estrogen balance Lab testing company with affordable labs (labs must be ordered by your doctor) Home testing kits that you can order without a doctor -
No matter what your current age or stage of life, I'm sure you'd like the actions you're taking to be impactful - both for your current state of health, but also for setting yourself up down the road. Because we want to be able to look back in 10 years and thank the person we are today for setting us up so well with a strong body, healthy joints, good habits and great energy. We want to be able to enjoy life to the fullest in a strong, fit body we love - and what we do right now is setting us up for that future.
In this episode, I’m exploring….
⭐️ How our actions set us up for our future bodies
⭐️ How my mindset has changed in perimenopause
⭐️ How walking impacts fat loss, supports muscle and bone density
⭐️ How to use training volume to your advantage
⭐️ The importance of self care as we lose collagen and elastin
⭐️ The value of cooking more and drinking less
⭐️ Putting rest and sleep in their place
⭐️ The All or Something approachLinks featured in this episode:
PerimenoFit: 8 week strength training program for women in perimenopause Health benefits of walking for women Links for the walking pad and weighted vest I mentioned All Betty Rocker training programs contain options for women in peri and post menopause. See them all here! All Betty Rocker eating plans -
How does walking support your fat loss goals, support muscle and bone density and give you so many other health benefits at the same time? And where does that fit in with our cardio, cortisol levels and changing hormones when we get into our 40's and beyond? Today I'm taking a deeper dive into how our resting metabolic rate is influenced by our body composition, how we burn energy and lose body fat, the strategies around muscle preservation, and why this all matters as we age.
In this episode I'm exploring...
⭐️ How your body composition impacts your resting metabolic rate
⭐️ How our muscle tissue impacts our ability to lose body fat
⭐️ Reviewing the key training strategies that support body composition results
⭐️ Why many women start gaining more body fat in their 40's (and how to address it)
⭐️ How your body burns energy: TDEE, TEF, EAT and NEAT explained
⭐️ How walking more supports fat loss and preserves muscle and bone density
⭐️ Why we need to vary our approach slightly at different times in our livesLinks to follow up from this episode:
Get on the list to be the first to know when PeriMenoFit is released! Links for the walking pads I use and like Shifting the muscle to fat ratio: women-specific body composition considerations Perimenopause Training and Eating Guide Postmenopause Training and Eating Guide Betty Rocker balanced healthy eating programs Betty Rocker challenges (with custom options for women in peri and postmenopause) -
A healthy and diverse gut microbiome helps support the balance of our hormones, a robust immune system and impacts how efficiently we absorb the nutrients in the food we eat. Tune in today for a tour on the ecosystem that makes up your digestive system, how you support better estrogen balance, get better results from your training and be a good steward to this diverse inner landscape that impacts us on so many levels.
In this episode I'm exploring...
⭐️ How our digestive system works
⭐️ How the gut microbiome impacts our hormone balance
⭐️ How our gut is connected to our immune system and the inflammatory response
⭐️ The specialized part of the microbiome that processes our estrogen
⭐️ How estrogen dominance contributes to more uncomfortable symptoms in perimenopause
⭐️ Tips for supporting better gut healthLinks to follow up from this episode:
Get on the list to be the first to know when PeriMenoFit is released! 12 Things you can do to support stress resilience Refresher on my best strategies for training with your cycle Refresher on my best strategies for training in perimenopause Refresher on my best strategies for training postmenopause The Body Fuel System meal plan My Dinner Plan eating system Probiotics I use Help finding a functional medicine doctor near you (Institute of Functional Medicine directory) Full Body Collagen (and all Betty Rocker supplements) -
I made walking more a huge priority over the past couple of years and it's helped me in so many ways! I wanted to share some of the inspiring data that shows the tremendous health benefits women get from walking more, which become especially significant in our perimenopause and postmenopausal years. Plus, I'm sharing details on how I've been able to get more steps in at home, and how walking supports our hormone balance!
In this episode, I’m exploring….
⭐️ The benefit of walking on our blood sugar and fat storage
⭐️ How walking impacts our digestive system and supports good gut health
⭐️ How walking helps beat sugar cravings
⭐️ Fun tools you can use to get more steps in around the house
⭐️ How walking supports our immune system
⭐️ How bone density is improved for menopausal women with walking
⭐️ How your step count and speed can affect health benefits
Links to follow up from this episode:
Get on the list to be the first to know when PeriMenoFit is released! Links for walking pad and weighted vest ideas The Body Fuel System meal plan My Dinner Plan eating system Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause -
In our postmenopausal years, we have achieved an important milestone as women! Let’s explore the way the inner landscape of our hormones has changed so we’re better equipped to navigate these new waters. I’m sharing my Postmenopause Training Trifecta so after you finish this episode, you’ll be armed with the specific training and nutrition strategies you need to feel like yourself and build strength, power and vitality to enjoy life to the fullest!
In this episode I'm exploring...
⭐️What changes with our hormones in the postmenopausal years and how they impact our body composition
⭐️Hormone-supporting options and suggestions
⭐️How to mitigate the impact of stress on our body
⭐️Custom training guidance for women postmenopause
⭐️Custom eating guidance for women postmenopause
⭐️Reviewing Betty Rocker's Postmenopause Training TrifectaLinks to follow up from this episode:
The Lab Tests You Need and Hormone Treatment Options (with Dr. Jill Carnahan) 12 Ways to Improve Your Stress Resilience 6 Adaptogens that Support Hormone Balance Written guide to Postmenopause for visuals and further reference Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause Women's Health articles -
In perimenopause, the 5-10 year period before our cycle stops entirely (menopause) it might feel like all the things that used to work for you don't work anymore, and your body just isn't responding like it used to. As our estrogen and progesterone levels begin to get off balance and decline, it has a big impact on our recovery, our body temperature, sleep, body fat, muscle and so much more. Today I'm exploring the strategies you can use to mitigate some of these symptoms, build more strength and lose body fat, support a healthy gut microbiome and so much more!
In this episode I'm exploring...
⭐️ What happens to our hormones in perimenopause
⭐️ Exploring hormone balancing strategies like supplements and creams
⭐️ The impact of the stress response, and why it hits us harder in perimenopause
⭐️ The interplay between insulin and estrogen, and why sugar has a bigger impact than ever
⭐️ The importance of supporting a healthy gut microbiome and the estrobolome
⭐️ The most important things to include in your diet in perimenopause
⭐️ Specific workout adjustments to make in perimenopauseLinks to follow up from this episode:
Get on the list to be the first to know when PeriMenoFit is released! 6 Adaptogens that support hormone balance The Body Fuel System meal plan My Dinner Plan eating system Full Body Collagen (and all Betty Rocker supplements) Betty Rocker Training Programs (90 Day Challenge, Home Workout Domination 1 and 2, Lioness) Free Foundations of Functional Fitness Workshop Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause Women's Health articles -
Training with your cycle - explained! While you’re in the phase of life where you’re having regular periods, you may feel intuitively that you just don’t have as much drive during the days leading up to your period. And you may notice that certain times of the month you are able to absolutely crush your workouts. Following the rhythm of your cycle when it comes to your training and nutrition is a great way to feel your absolute best - and see the best results - and today I'll explain exactly how!
In this episode I'm exploring...
⭐️The phases of your cycle, and what your hormones are doing in each phase
⭐️How you can optimize your training at each phase of your cycle
⭐️Nutrition tips to support you at every stage of your cycle
⭐️How to mitigate some of your PMS symptoms, and why we get them
⭐️Considerations for training if you're on the pill
⭐️Conditions that cause hormone imbalances overviewLinks to follow up from this episode:
Rock Your Life - challenges and coaching accessible 24/7 Betty Rocker training programs, balanced and optimized for women in different life stages How to train through the stages of your cycle (article format, with diagrams) Women's Health articles -
Think about how you are sitting or standing right now - and the posture you are in. Is this a posture you are frequently in? What muscles are activating in this posture? Over time the muscles that work more than others can exert pulling forces across our joints, causing imbalances we're not aware of - and that show up when we're training as well if we're not aware of them.
Learn more about caring for your muscles and joints in today's episode, and how common movements create patterns so you can bring your awareness to your own daily postures and stay safe and strong while you're training.
In this episode I'm exploring...
⭐️ Why stretching and mobility works benefits you around your workout sessions - especially in menopause
⭐️ The difference between mobility and flexibility and why they're both so important
⭐️ How our estrogen levels impact or muscle health
⭐️ Review of our daily posture and alignment, and how that impacts our movement patterns
⭐️ Bringing our postural awareness to our exercise routine
⭐️ Specific tips for supporting the rotator cuff, a commonly imbalanced jointLinks to follow up from this episode:
Free Foundations of Functional Fitness video series which covers: Posterior chain activation Intro to the rotator cuff Pushing and pulling foundations Squat, lunge and deadlift foundations and form Barefoot training tutorial Mobility and yoga foundations Betty Rocker training programs, balanced and optimized for women in different life stages -
What impact is stress actually having on our muscle tissue and our ability to lose body fat? Can a workout be too stressful, or does it actually act as stress relief? And how do our stress hormones interact with hormones like estrogen and insulin? Today I’m diving into the body’s stress response for women in different life stages, key data points to let you know if your stress levels are elevated too much, and 12 ways that you can build more stress resilience into your daily life to help you mitigate the damaging impact too much stress can have on your body.
In this episode, I’m exploring….
⭐️ How the stress response system works
⭐️ How we can mitigate muscle loss and fat storage
⭐️ How insulin resistance and insulin sensitivity play a role in weight gain
⭐️ The connection between your estrogen and the insulin response
⭐️ Eating tips for keeping blood sugar stable with your cycle, in perimenopause and post-menopause
⭐️ How to monitor your body's response to stress: data points like hormone levels, blood pressure, RHR and HRV
⭐️ 12 tools to help your body deal with stress and improve your stress resilience
Links to follow up from this episode:
How estrogen impacts your body's response to exercise and more Blood tests and hormone therapy options podcast with Dr. Jill Carnahan More about your blood pressure More about your resting heart rate (RHR) More about heart rate variability (HRV) and how it's measured Podcast about Acupuncture and how it works with acupuncture practitioner Ashlie Klavon EMDR Therapy The Calm app The Balance app Heart Math app and device 6 Adaptogenic Herbs that support hormone balance and our stress response Betty Rocker training programs, balanced and optimized for women in different life stages -
How do we get past plateaus in our training? If you've ever wondered how to keep progressing on the foundation you've built, or have questions about a specific program or how to tailor your training to your life stage (cycling years, perimenopause or post menopause), this episode is for you.
I'm talking you through how your body responds and adapts to the stimulus you give it, and why you'll need to change that stimulus as you get stronger - and as your hormone status changes over time.
In this episode, I’m exploring….
⭐️ How to build a strong foundation and meet yourself where you’re at
⭐️ Ramping it up with either more time, or more resistance
⭐️ Getting more specific in your rep ranges
⭐️ The importance of applying your life stage to how you ramp up your training - custom guidance for your cycling years, progressing for perimenopause and progressing post-menopause
⭐️ How our training can exacerbate underlying imbalances from our daily life activities without good guidance
⭐️ The value of adding self care, mobility, yoga and stretching to your routine
⭐️ How to follow a customized program for your life stageLinks to follow up from this episode:
Access to a Rock Your Life membership (custom programs for women in all life stages) All Betty Rocker Workout Programs (90 Day Challenge, Home Workout Domination, Lioness, etc) Free Foundations of Functional Fitness Workshop (15 min videos for 14 days to help you build good form!) Building a Balanced Physique and Protecting your joints (article) Episode Transcript -
Have you been faithfully working out, but feeling frustrated by how slow your results seem to be? Chances are, you're doing plenty of exercise....but you may be overlooking some key areas of your daily actions that are undermining your efforts! Let's talk about 3 key surrounding actions that will help your workouts pay off big time, and why this is so important in perimenopause and post menopause.
In this episode I’m exploring….
⭐️ Why overtraining backfires
⭐️Optimal training strategies for women in their cycling years
⭐️Optimal training strategies for women in peri and post menopause
⭐️ What happens when we don't eat enough to support our training
⭐️ How protein supports your body, and how your needs for it change when you hit your 40's
⭐️ How your carbs and fat fit into your daily meals
⭐️ What stress management is, and isn't
⭐️ How good sleep supports your goals
⭐️ Why all or something is the best path, especially when progress is never linear
Links to follow up from this episode:
Access to a Rock Your Life membership (custom programs for women in all life stages) How eating the right amount of protein affects a woman's body Shifting the Muscle to Fat Ratio for women: a Guide Guide to Training with your Cycle Perimenopause Training and Nutrition Guide Post-Menopause Training and Nutrition Guide Episode Transcript -
Do you find it hard to stay on track with your fitness goals or find yourself feeling overwhelmed by everything on your to-do list? Join me today to talk about the 5 key reasons we get burned out, and how you can “all or something” your way forward!
In this episode, I’m exploring….
⭐️ If you’re stuck in a rut, here’s what to do!
⭐️ Identifying burnout and shifting things to serve you better
⭐️ What to do when results start to decrease in perimenopause and post menopause
⭐️ The way our brain seeks excitement
⭐️ How you can connect more deeply to the reasons behind your goals
⭐️ The choices we make today are setting us up for the woman we’ll be tomorrowLinks to follow up from this episode:
Access to a Rock Your Life membership (custom programs for women in all life stages) Guide to Training with your Cycle Perimenopause Training and Nutrition Guide Post-Menopause Training and Nutrition Guide Transcript -
Dr. Stacy Sims, renowned author and scientist, educator and leader in the field of women-specific research is back on the podcast to talk about a range of important health topics. Tune in and join us if you’re interested in…
How gut health impacts us from a hormone perspective over the course of our lives, Considerations for those with PCOS, Information about iron deficiency and how to navigate it, How getting more residual movement in daily aids in fat loss, The benefits of using a creatine monohydrate supplement for women, Hot and cold training therapies for women, Strategies for dealing with hot flashes, and Discussing the way the media portrays information about women’s health and what they get wrong.Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at:
https://thebettyrocker.com/fat-loss-gut-health-and-hormone-imbalance-with-dr-stacy-sims
Today's show is brought to you by:
⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches!
Get it here:
Rock Your Life - Online Home Workout Studio
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Do you ever find yourself thinking back to conversations that you wish could have gone better? Maybe you lost your cool because someone was rude, or you felt uncomfortable and didn't say anything because someone was talking nonstop, or pressuring you.
It's easy to find yourself in a challenging situation with someone where you feel like you’re walking on eggshells and feel afraid to speak up, or you end up feeling unseen, unheard or unappreciated after it's over.
These feelings can cause a lot of stress and anxiety, and that's why we've got bestselling author Sam Horn here today to give us some great tools and techniques from her newest book “Talking on Eggshells” so we can feel more confident, more capable and more competent when things like this come up.
Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at:
https://thebettyrocker.com/mastering-communication-in-tough-situations-with-sam-horn/
Today's show is brought to you by:
⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches!
Get it here: Rock Your Life - Online Home Workout Studio
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Have you ever wondered how acupuncture works or what's behind the benefits? Today, Dr. Ashlie Klavon, acupuncturist, chiropractor and Chinese medicine practitioner joins me to explain! I've been receiving and seriously interested in this practice for the past couple of years and have noticed tremendous benefits in my ability to manage stress, as well as noticing how it supported the hormone adjustments I was working on with my primary doctor as I transitioned into perimenopause.
There are many different things that acupuncture can support and treat, including hormone balancing (for PMS, perimenopause, menopause, infertility and more), the stress response, the inflammatory response, pain management, GI distress, anxiety, addiction, and many more.
Learn more about how it works and if it might be of interest to you in today’s conversation. Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at:
https://thebettyrocker.com/the-benefits-of-acupuncture-with-dr-ashlie-klavon/
Today's show is brought to you by:
⭐️ Berry Green Protein, my 100% organic, high protein, nutrient-dense whole food protein powder that contains 15 superfood greens, fruits and veggies and 22 grams of protein. Get your greens and protein all in one delicious smooth, strawberry vanilla flavored shake!
SHOP HERE: Berry Green Protein
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