Menopause misinformation… 💁🏼‍♀️

Menopause Misinformation Is Out of Control. It’s the latest trend – everyone is suddenly a menopause specialist. Social media fitness ‘experts’ are overcomplicating menopause, health, and fitness, and using women’s vulnerability to sell unnecessary products.

What does the science actually say?

⁃ Hormone therapy may help with symptoms, but it won’t build muscle. Lift weights, but not necessarily heavy ones. Resistance training to failure works, whether that’s heavy with low reps or light with high reps.

⁃ All exercise is good for health. Cardio remains important during and after menopause. Don’t skip it in favor of just lifting

⁃ Weighted vests? Not needed unless you like them. There’s no solid evidence they help build muscle just by wearing them while walking which is the current trend.

⁃ Calorie deficits still work. Menopause doesn’t break biology. Your calorie requirement may change, but fat loss still comes down to a calories deficit consistently, over time, and patience.

⁃ Glucose and cortisol spikes are normal and necessary if you’re healthy. You don’t need to monitor or control them.

⁃ Your liver and kidneys detox your body. No magic food, drink, or cleanse is needed. Eat nutritious meals with enough protein and fiber.

⁃ Menopause supplements? They’re unregulated and untested and most don’t do much. Many have too little of anything useful to matter.

⁃ Biohacks like cold plunges and red light therapy sound exciting, but there’s no strong scientific backing. Save your money

You’re not broken. Your body still responds to exercise before, during, and after menopause. Pick a routine you’ll stick with. Fat loss and muscle gain take time so stay patient.

There’s no magic diet, workout, or supplement. If a message sounds overly complicated or too good to be true, that’s a red flag. And usually the person giving that message is selling something.

The boring basics work. Consistency is key. Patience is paramount.

🤗

Xx

I’ve blown my diet.… 🫣

When you’re trying to lose weight we often conflate ‘healthy’ foods as automatically
helpful for weight loss. With the weather a little warm (at times) at the moment you may be craving an ice lolly or two. You may even have two or three and then find yourself feeling guilty for having succumbed to the craving and berate yourself for being really ‘bad’ and blowing your diet. Or you may think you’re being very virtuous and avoid the ice cream and have what is perceived to be a ‘healthy’ snack of dried fruit (mango).

In reality in terms of calories the ‘healthy’ snack in this example is actually worse ! Yes the mango does have more micronutrients, but that doesn’t mean the ice cream lollies are a bad option. Of course the ice cream lollies are high in sugar but sugar isn’t inherently bad either (and the mango is even higher) and they have the same
amount of protein. In reality you’re unlikely to eat 3 ice lollies in one go anyway so you’d in fact be consuming even fewer calories!

Overall calories are what count if you’re trying to lose weight. You need to be in a calorie deficit to lose weight so in that scenario the ice lollies are the better option. Especially if you’re eating a balanced diet and getting the other micronutrients in your other meals.

Emotional well being is also important and depriving yourself of foods you enjoy and instead choosing the dried fruit under the misguided impression that it’s a healthier option or because it’s marketed as ‘a healthy snack’ isn’t good for long term sustainability or a healthy approach to food.

Personally I’d choose both on different days – and I’d include them in my calories. The dried fruit is brilliant and does make a great snack option (as long as you’re aware of the calories) but on warm days an ice cream lolly or two is definitely required! 🍦 🤗

Xx

Low calorie snack packs… 🍍🧀

With the warmer weather it’s great to see some nice low calorie, picnic style snack packs appearing in the supermarkets. Lots of places do similar things but I’ve chosen Tescos for this example. There are other options too but this gives a nice overview. These packs would be great to grab on the go for a snack, or combine for a picnic lunch or dinner etc.

They’re all pretty low calorie but do be aware that the larger packs display the calories for only half a packet (below are the cals for the entire pack).

This list is by no means exhaustive – but it’s just a range of the options out there.

Apple, grape and cheese – 130 cals

Red Pepper and spicy cheese dip – 140 cals

Pineapple and cheese – 150 cals

Cucumber and soured cream and chive dip – 81 cals

Veggies with soured cream and chive dip – 258 cals

Pineapple and Greek yoghurt dip – 85 cals

Carrots and houmous – 117 cals

Protein gracing pack with garlic and herb yoghurt dip – 252 cals

So you can grab a snack or a picnic on the go without worrying that it’s going to derail your progress!

Enjoy 🤗

Xx