- Hi, today we're going to talk about menopause
weight gain solutions, what you need to do to try
to lose weight as naturally as possible.
(thoughtful music)
What I want to talk about is trying to get a little better
handle on what's happening with your weight.
When you were younger, it was probably a little bit easier
to keep the weight off, but as you go through menopause,
your metabolism slows down,
your hormones are out of balance,
it is harder to keep that weight off.
And you also tend to gain weight in places
maybe you didn't gain weight before.
Tends to be from about your armpits down to your hips,
you get kind of thicker in the middle,
almost like you have a buoy that you
can float around in the river with.
That's kind of our survival mode.
That's what your hypothalamus is doing to kind of help you
survive the crazy hormones that are happening in menopause.
But what I need you to do in order to get ahold of this
is I want you to start by keeping a diary, a log,
a journal of everything you eat, everything you drink,
all your activity, exercise, how much you're sitting,
how much you're sleeping.
And write that for at least three days.
Just keep a journal so you can get an idea
of what is your norm because the four things
that we're going to talk about is based on
what your baseline is, so you need your baseline
by keeping that diary.
So number one, you got to increase your activity.
You already know your baseline, you know how many steps
you're taking, what I want you to do is add aerobic exercise
three times a week and my favorite is the HIT intervals.
It doesn't really take that long, about five to seven minute
warmup, you can walk as fast as you can, up to,
I like to use a little hill, and walk as quickly as I can,
maybe even jog up that hill for at least 20 seconds,
really get your heart rate up.
I want you going fast enough that you cannot talk
while you're doing this.
If you can keep up a conversation,
you're not going fast enough, so I really want you
to get breathless doing this for 20 seconds
and then slow back down, and then do it again
for 20 seconds, so about a one minute rest in-between.
You've got three 20 second intervals
and then cool down for about four to five minutes.
So if you do this three times a week,
it'll make a hug difference in your weight loss
because you're going to do a couple of things.
You're going to increase the mitochondria
in your muscle cells, which means you're
going to be more metabolically active.
You're going to start to break down the fat
as you start to reverse insulin resistance.
It's incredibly effective, the HIT exercise.
You can also, two times a week, add weight resistance.
Now this could be yoga, could be Pilates,
you could lift iron, you can throw bales of hay around.
I don't care what you do, but start using your body,
your whole body and start either using your own body
weight or outside weight because that makes a difference
in your lean body mass.
The more muscle mass you have, the more bone mass you have,
it's more metabolically active,
way more metabolically active than fat,
so you want more lean body mass.
And, if you can do it, throw in one
long slow distance a week.
That means you're exercising at a slower pace
for at least an hour, an hour and a half, two hours
is even better.
We're talking like a long hike, a long bike ride,
a very long walk.
That'll make a huge difference.
You burn fat for 48 hours after doing a long slow distance.
Number two, if you combine your activity
with an insulin resistant diet, meaning that you're eating
vegetables, protein and fat.
No starchy carbs, no sugars, no pastas, no breads,
no rice, no grains, and do that for at least
three weeks to jump start your weight loss
and then slowly pulse those carbs in.
Add a carb serving for breakfast like some oatmeal,
no sugar, just the oats, and if you don't gain
any water weight, you're good.
If you gain some water weight the next day,
you're not quite ready to add those carbs back,
so go another week on the insulin resistant diet.
You'll get to the point, usually within three to six weeks,
where you can add the carbs and you're not gaining
water weight, you're using it for energy and that's okay
because you increased your activity.
Don't eat your carbs after dark I you want to maintain
that weight loss, if you want to continue to lose weight,
your metabolism slows after dark, so no carbs after dark
will allow you to be able to, once you add the carbs back,
to be able to maintain your weight loss.
Number three, try to sleep in the dark.
Sleep is just important to weight loss as activity is.
If you're not getting deep sleep, you are not reversing
insulin resistance, and if you don't reverse insulin
resistance, you'll continue to store the extra calories
you take in that you don't burn into your body fat.
Melatonin reverses insulin resistance and you don't make
enough of it if you don't sleep in the dark.
You need at least seven to eight hours of sleep at night,
so make sure you're getting really nice deep sleep.
Now, if you're menopausal and you're having issues
sleeping, you may need some bioidentical hormone
replacement, particularly estrogen, although you need to use
estrogen, progesterone together in order to prevent
those middle-of-the-night wakenings.
I want you to also consider number four,
balance out your hypothalamus.
If you really want to set your weight down
to a lower, more ideal weight for you,
not an overweight menopausal woman,
but a nice fit menopausal woman,
you got to balance out your hypothalamus.
If you don't support your hypothalamus,
you'll continue to creep that weight set point up.
And if you want a higher metabolism,
that's your hypothalamus.
It's really orchestrating every one of your body systems,
all your hormones, your metabolic rate,
your weight set point, your body temperature,
your sleep cycles.
If you want to sleep deeper, you got to balance out
your hypothalamus and you can do that with Genesis Gold.
I designed it particularly to balance out the hypothalamus.
It can also optimize your thyroid function.
One of the things that I noticed is how much better
thyroid function is in my menopausal patients
who are taking Genesis Gold regularly
and that has to do with all of the seed vegetation
and the greens and the hypothalamic balance
with the sacred seven amino acids in there.
So you can get Genesis Gold right here
and I'll see you in the next video.