The 7 biggest lifestyle shifts to boost energy & improve perimenopause symptoms

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7 biggest lifestyle shifts to boost energy & improve perimenopause symptoms

Since perimenopause often begins in the mid 30’s for many, it did for me! Be sure to listen to last week’s episode #112 Perimenopause symptoms: more than weight gain and low energy’ where I break it all down & share my own journey HERE on Apple Podcasts or HERE on Spotify.

 

As I shared on that episode last week, my symptoms began around age 34. There is no test for perimenopause, you really go by your symptoms, how you’re feeling, and of course, testing can help see if your hormones are optimal. 

As my symptoms progressed through my 30’s and 40’s I found that everything that worked at one time was no longer working and I was SO frustrated! I slowly implemented change, most of which has come in the past 2 years! 

Here’s a breakdown of the 7 things I did (and that I teach my clients) that made the biggest impact on my symptoms.

For the full story and to get all the details, listen to today’s episode HERE on Apple Podcasts or HERE on Spotify.

1. Nutritionally

I started eating more carbs like:

  • Sweet potatoes & purple sweet potatoes
  • Ancient black rice
  • Added Fruit back into my diet
  • Upped my cruciferous veggies (cabbage, broccoli, cauliflower, brussels)
  • Fermented veggies such as sauerkraut and kimchi which help balance the gut microbiome which becomes out of whack the further we progress through perimenopause.

2. I increased my fiber to 25-35 grams per day by eating things like:

  • Psyllium husk (added into my morning shake)

  • Vegetables and fruits

  • Chick peas & some beans

  • Nuts and seeds

3. I became protein forward by prioritizing 30-40 g per meal:

  • Hemp seeds
  • Lean organic/pasture raised meat
  • Beans
  • Probiotic cottage cheese
  • Greek yogurt to tolerance

4. Incorporated Castor Oil packs

I’ll be doing a full episode on all the benefits soon because it’s literally been life changing from helping with perimenopause bloat, to helping with sleep, to helping with thyroid and other hormonal balance, to helping with fibrocystic breasts and liver detox to cycle health, and so much more.

 

It’s important to use an organic castor oil as this is being drawn into your body AND you want to use an organic material to hold it on because that also could be drawn in. You can get the kit I love and use and that is far less messy and safer than the do it yourself methods by going to lisaloufitness.com/oilpack and use code LISALOU for a discount.

5. Shorter fasting window

I used to fast for 16-18 hours a day. The older I got the more this worked against me. Now I fast from 12-14 hours and I feel so much better, have fewer cravings, and have more energy during the day!

6. Physically, I began doing higher intensity workouts for a shorter periods of time

Our cortisol spikes MUCH easier in this phase of life which means we don’t back off our movement but we do back off its duration! 


I would NOT start a beginner where I am (I lay out an exercise prescription in detail in my FFAB program depending on your level of experience)

This is my schedule:

  • Strength approx 30 minutes 3x a week
  • Mobility 3-4 days a week for 5-10 minutes before training as a good warm up

I alternate the following 3 modalities

  • SIT (sprint interval training) 10 minutes 1-2 days a week
  • HIIT (High Intensity Interval Training) 10 minutes 2 days a week
  • Jump Training (10 minutes) 1-2 days a week

Every day my goal is:

  • 10k steps per day

This program has me working out under an hour 3 days a week and about 20 minutes 2 other days a week…so doable with a busy schedule and yields massive benefits!

7. Recovery because the older we get the longer it takes to recover from workouts.

Gone are the days of banging out intense workouts 6-7 days a week at the gym. My recovery has become just as important as the workout itself. Here are some ways I go about it:

  • I take one week off of all intense exercise every 3 months and focus on gentle movement only like walking and mobility
  • I enjoy treats 1-2x a week (flex meal) because this is good for my mind and body
  • Lots of deep breathing to keep the nervous system calm
  • Infrared Sauna therapy 4-6 days a week
  • 2 days between lift days (I lift Monday/Wednesday/Friday) to provide ample recovery

This should give you some great and practical ideas to begin to implement right away so you can start feeling better and thriving through perimenopause and beyond! 

 

Love you,

Lisa

Simple Solutions to Boost Energy in Perimenopause & Beyond

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About Lisa…

I’m passionate about helping you achieve energy, joy, and fun over 40 so you can live your most confident years, yet.
 
My heart and mission is to help women of all ages start living a bold, intentional life right where they are!
 
My heart for your health stemmed from years of figuring out how to help my own. 
 
With a combination of a poor family health history, combined with autoimmune conditions, chronic fatigue, and congenital heart defects, I was motivated to make significant shifts to give myself the best chance of a life lived vivaciously, boldly, confidently, and energetically!
 
And because I want all of that for you, I’m passionately walking in my purpose of helping you create all of that and more for yourself! 

More about Lisa…

  • 30+ years in the health & fitness industry 
  • Mom and wife living in Louisiana 
  • Alternate for NBC’s Dancing With Myself
  • Bachelors degree in Health
  • Master’s in Exercise Science
  • Certified NASM personal trainer
  • Nutrition Coach
  • IWHI Integrative Women’s Health Coach
  • 2 time former gym owner
  • Former e-How.com fitness presenter

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