Afleveringen
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Many of my clients come to me with chronic bloating, heartburn and reflux.
Theyâve tried everything from supplements and probiotics to meticulous dietary changes, but nothing seems to work.
They find themselves caught in a frustrating and extremely uncomfortable cycle and Iâve been there too!
It took me five years to find the answers to my severe bloating - it amazed me to discover that my digestive issues werenât the result of the food I was eating.
Gut work
Tackling digestive issues begins with thorough gut careâbalancing pH levels, getting rid of unwanted bacteria, nurturing good bacteria, and repairing the gut lining.
Reduce cortisol
Make thoughtful tweaks to your diet, sleep routine, and caffeine and sugar intake - anything that might contribute to your cortisol levels.
Hypervigilant Thinking
Mental stress is another key player, and is often overlooked. When weâre constantly overthinking our symptoms, it keeps us in a fight-or-flight state rather than the healing zone.
If youâre experiencing bloating or other digestive issues, have you tried looking beyond the usual dietary interventions?
Do you catch yourself in the cycle of overthinking and stressing about your symptoms and what remedy you can try next? This might be part of the problem.
LINKS
Double Your Energy Masterclass:
https://peak-revival.captivate.fm/yt-masterclass
Website: www.vesnahrsto.com
Mentioned in this episode:
Buh-Bye Burnout
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Perimenopause can be a really challenging season. The hormonal changes occurring during this time can lead to depression, which affects everything from your energy levels to your career and relationships.
But what if I told you that a complete transformation is possible⊠and that it could happen faster than you think?
Typically, we recommend clients approach the program step by step, gradually implementing small habits to avoid overwhelm. However, Kim chose the accelerated path, tackling everything at once. By week two, Kim experienced a remarkable change.
My client, Kim, had tried every hormone replacement therapy drug known to man and joining the Buh-Bye Burnout program was her last resort. Today, Iâm sharing her journey as a testament to what can happen when you restore balance to your body.
Within two weeks, Kim reversed five years of depression and saved her marriage from the brink of divorce. Hereâs what we focussed on:
Reducing Stress HormonesMind is MedicineThe Gut-Brain ConnectionDetoxThough not everyone will experience transformation at the same speed, Kimâs story is a powerful testament to the change that is possible when we look beyond symptoms to the core issues.
LINKS
Double Your Energy Masterclass:
https://peak-revival.captivate.fm/yt-masterclass
Website: www.vesnahrsto.com
Mentioned in this episode:
Buh-Bye Burnout
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Zijn er afleveringen die ontbreken?
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For years, I felt like I was responsible for my client's health. It was all up to me. And without me and my expertise, they wouldnât succeed.
It took me a while to realise that this wasnât helping them at all. In fact, it was perpetuating a drama cycle. I was the rescuer, thinking it was completely up to me to swoop in and solve their problems. And by doing so, I was not only exhausting myself but also robbing my clients of being able to step into their own power.
The drama cycle is a psychological framework that often traps us in one of three roles: the rescuer, the victim, or the aggressor. We all step into these roles in various situations in life and until we become aware and make the conscious mindset shift to change this, itâs going to be very difficult to help others.
- The Rescuer: Driven by the desire to help, rescuers often take on too much, leaving others powerless to handle responsibilities themselves. This can lead to burnout and the feeling of being overworked and undervalued.
- The Victim: Their language tells the story: "I can't do it," "It's too hard," and "I feel helpless." Victims see themselves as unable to take control, often drowning in their own despair.
- The Aggressor: Aggressors blame others for the difficulties they find themselves. By doing so, they feel like they are taking control of the situation.
Recognising which role youâre playing is a crucial part of breaking the drama cycle. We all step into these roles subconsciously, so it's not about judgment but awareness. By understanding these patterns and why we fall into them, we can make conscious choices to change. Real transformation begins when we reject the victim mindset and choose empowerment over helplessness.
LINKS
Double Your Energy Masterclass:
https://peak-revival.captivate.fm/yt-masterclass
Website: www.vesnahrsto.com
Mentioned in this episode:
Buh-Bye Burnout
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Do you feel like you're running on empty?
Itâs like all the responsibilities and pressures in your life have drained you of energy. You feel tired and irritable, youâve lost your passion for what you do, and no matter how many supplements you take, nothing seems to fix it.
If youâre a business owner or in a leadership role, this might sound all too familiar and you might be on the brink of adrenal fatigue.
When I first launched my clinical practice, I worked tirelessly to create a successful business, not knowing that fatigue was quietly building within me. I insisted on powering through until I reached the point of needing midday naps just to function. Anxiety gripped me, I was constantly worried about my finances and I could never disconnect from work.
Real healing doesn't come from just pushing through. It comes from crafting a thoughtful recovery plan that incorporates healthy habits and allows space for mental and physical recuperation.
If you're feeling the strains of burnout or adrenal fatigue, there is so much you can do to transform exhaustion into empowerment.
LINKS
Double Your Energy Masterclass:
https://peak-revival.captivate.fm/yt-masterclass
Website: www.vesnahrsto.com
Mentioned in this episode:
Buh-Bye Burnout
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Most people are aware that consuming foods high in sugar will cause your blood glucose levels to spike. But did you know that stress and other lifestyle factors can do the same?
Big peaks and drops in glucose levels can lead to serious metabolic health issues and whilst people might not be aware this is happening in their body, they do feel the symptoms. Tiredness, brain fog, weight gain, irritability and poor sleep are just some of the signs that your glucose levels might be out of wack.
So how do you get your glucose levels under control?
One way that has revolutionised our approach to metabolic health is using a continuous glucose monitor (CGM): a device that keeps track of your glucose levels, even while you sleep.
In this episode, I share an overview of how continuous glucose monitors work and outline some of the amazing benefits:
Track how your body responds to certain foodsMake customised dietary changesBetter compliance due to instant feedbackIncrease of mindful eatingMonitoring with data insightsContinuous glucose monitors have changed the way we approach metabolic health. They reconnect us with our bodies, teach us how to make healthier decisions and support the maintenance of lean muscle mass as we age.
So, what do you think? Would you be open to giving one a try?
LINKS
Double Your Energy Masterclass:
https://peak-revival.captivate.fm/yt-masterclass
Website: www.vesnahrsto.com
Mentioned in this episode:
Buh-Bye Burnout
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Have you noticed changes in your body since your mid thirties? Perhaps a little bigger on the waistline, more cellulite and less muscle tone? While it might be considered a normal part of ageing, it may be a sign that your metabolic health is suffering. The good news is that this is completely correctable and you can also prevent it.
Metabolic health refers to how efficiently our bodies manage energy. When our metabolic processes are firing on all cylinders, we feel physically and mentally capable of conquering anything that comes our way. However, the pressures of running a business or managing a team can often lead to habits that aren't exactly metabolism-friendly.
Think about those rushed fast food lunches, endless cups of coffee, or perhaps a glass of wine too manyâsound familiar?
Metabolic syndrome is a major contributor to chronic diseases such as diabetes and cardiovascular disease. Itâs also closely linked to insulin resistance, belly fat, and even mental health concerns because our brains need glucose to function efficiently. As women, particularly those in their forties and beyond, we become more susceptible to metabolic health issues due to hormonal changes that escalate insulin resistance.
Find out the steps you can take to improve your metabolic health.
Double Your Energy Masterclass:
https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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Whether you're working for someone else or running your own business, it can be an emotional rollercoaster.
Projects can drag on longer than anticipated and the daily ups and downs can be relentless.
But here's the thing â while we all love our work, we need to ensure we're not allowing our professional stress to ruin the quality of our personal lives.
A healthy personal life is something we absolutely must have - itâs what nourishes our mind, body and soul. And so it canât be all work - there needs to be a balance.
Now, occasionally in our work and in our business, we're going to have stresses. Itâs inevitable. However, not all stress is bad. Sometimes stress can work for us, helping us to âstretch and grow. âWe can tap into our inner resources and find the strength to get to that next level.
But too much stress and no recovery? Not so great. Without any downtime or headspace away from it, âstress is extremely draining for the body. âWe find ourselves exhausted and burnt out.
So how do we strike a healthy balance that keeps us propelling forward, as well as staying in control of our minds and bodies?
Today, weâll explore the top 5 ways to prevent work stress from ruining your personal life.
If youâve experienced the feeling of taking work stress home with you, or if any of your habits are exacerbating your stress, I encourage you to try out these tips.
Iâd love to hear from you about which of these habits you can implement immediately to start living a more balanced and fulfilling personal life - make sure you comment below!
Website: vesnahrsto.com
Mentioned in this episode:
Buh-Bye Burnout
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Have you ever caught yourself thinking, "If I could just get my head to shut up for five minutes, I'd feel so much better"? You're not alone.
That noisy mind is exhausting and women often express to me how they wish they could make it stop so they can finally relax.
What a lot of people donât realise is the impact of chronic overthinking on our stress levels, and our physical bodies too, including weight gain and hormonal imbalances.
Overwhelm stems from the mental load and directly affects our physical well-being. Symptoms such as anxiety, inability to handle stress, and brain fog might sneak up on you over the years, but they don't appear out of nowhereâthey're the result of prolonged mental stress.
Our minds are inherently designed to filter out noise, both literal and metaphorical. For instance, when you adapt to living near a bustling city or a noisy train line, your mind learns to block out the noise. Similarly, our brains can dismiss unnecessary thoughts if we let them.
It's not about actively trying to change your thinking or forcing positivity. Instead, itâs about being aware of your overthinking tendencies and choosing not to entertain them. Recognise that your mind can return to a clear state if you stop feeding it with endless thoughts.
Do you recognise when the noisy mind is taking over?
And if youâre feeling overwhelmed, do you think your stress is coming from your to-do list? Or is your mental load the problem?
Website: vesnahrsto.com
Master Cortisol Webinar: https://training.vesnahrsto.com/join-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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Letâs be honestâŠlife is full of challenges. Thatâs never going to stop, especially if youâre in business. When the to-do lists are never ending and the demands keep rolling in, it can feel like the only option is to get through the day in a constant state of stress.
No time for a break, no time for rest. Your body just has to deal with being highly strung and anxious.
You might not be able to change the circumstances around you, but there is a lot you can do to help change the response in your body, even when life is chaotic.
1. Incorporate Cortisol-Reducing Foods
Cortisol is our main stress hormone, and prolonged high levels of cortisol can affect everything from mental function and mood to metabolism and sleep. Certain foods can help reduce cortisol, including carbohydratesâyes, even high Glycemic Index (GI) carbs are beneficial in this context.
2. Create Calendar Space
Build small pockets of decompression time into your dayâthe five-minute breaks where you can stretch, get some sunlight, or just breathe. These micro-breaks can significantly lower your stress hormones and help you feel more at ease.
3. Make a âDo Nowâ List
Most of us carry around a never-ending mental to-do list that adds to our stress. Simplifying your list to just a few essential tasks allows your mind to focus and function more freely, reducing that overwhelming sense of obligation.
4. Prioritise Sleep
Sleep is your body's natural way of healing and resetting. Aim for eight hours of sleep and try to get to bed by 10 p.m.
5. Cultivate a Clear State of Mind
A noisy, over-analytical mind triggers the release of stress hormones like cortisol and adrenaline. On the other hand, a clear state of mind fosters the ability to think rationally, problem-solve and find the solutions you need.
You canât control everything that happens in life and business, but you can be proactive to equip your brain and body to deal with stress.
Have you ever thought there's nothing you can do because your life is so chaotic?
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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Weâve all had those stressful periods where the pressure is on, deadlines are creeping up and the demands of work leave us feeling drained and exhausted.
While you might think the only answer is your next holiday, there are practical ways you can boost your emotional wellbeing to not only manage your emotions but also make a positive impact on your results and overall effectiveness as a business owner or leader.
Many clients I work with have been on the brink of burnout, overwhelmed and highly strung because of their inability to regulate emotions.
So, how can we navigate these challenges like top performers do? The secret lies in managing both our nutritional intake and our mental processes.
Expect to learn nutritional psychology tools for emotional wellbeing, including:
How lack of hydration affects your moodThe importance of balancing your blood sugar levelsWhy proteins are the building blocks for neurotransmittersHow to boost your brain through Omega-3 The role of mindset and how to stop overthinkingWhy sleep is essential for emotional wellbeingHave you noticed how your emotional balance affects the way you lead your team or solve problems in your business?
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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Would you say that youâre in love with your work?
A lot of people start their careers and businesses fuelled by enthusiasm but then life happens, they hit hard times, and the passion is gone.
Maybe youâre struggling financially, you feel like youâre always putting out fires or you simply donât find joy in what you do.
If you can relate to this sense of trudging through your day, Iâm putting out a challenge today to take a look at your thinking and how this impacts the way you feel about your work and the direct impact it has on your success and vitality.
A piece of research conducted by the Mayo Clinic revealed fascinating insights about how we perceive our work. People generally fall into three categories: those who see their work as a job, those who view it as a career, and those who consider their work a calling. If your motivation is mainly the financial reward, you see your work as a job. If you're driven by recognition and status, it's your career. And if you find deeper meaning and use your natural gifts, you view your work as a calling.
What aspect of your business, work, or life could you fall in love with?
What stories and habitual thoughts are holding you back?
Imagine the impact if you fell in love with it and how it would transform your results and the level of joy you experience in life.
LINKS:
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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If I had a dollar for every high achieving woman that comes to me with symptoms of thyroid dysfunction, Iâd be a very rich woman.
These women are feeling run down, they have low moods, high levels of anxiety, thinning hair and a host of other symptoms that they just canât seem to move through.
Theyâve already been to the doctor and have been told that itâs not their thyroid because their TSH levels are fine, but they donât know where else to look.
Unfortunately, thyroid dysfunction is extremely common, but you need to look further than your TSH levels to get to the bottom of it. Your pathology panel needs to include levels of T4, T3, TSH and your thyroid antibodies. This will give you a clearer picture and establish where your thyroid is at.
Once itâs been confirmed that you are suffering from thyroid dysfunction, the next step is to understand the causes of this dysfunction and where you can make changes to improve your health.
In this episode, I break down some common causes of thyroid dysfunction, and how to manage them.
Pathology Tests to Manage Stress
Turn Cortisol Into Your Ally
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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A lot of people identify themselves as burnt out.
Theyâre tried, stressed out and unmotivated in their work and everyday life. For some, pushing themselves too hard and for too long has resulted in burnout. For others, while they may have some of the symptoms, theyâre actually experiencing something else altogether.
So what else could it be?
While itâs easy to jump to the conclusion that burnout is the cause of our problems, itâs important to understand that our stress response comprises various stages. It all starts with chronic stress, which leads to more severe conditions that have damaging effects on the nervous system.
But between these stages exists something called functional freeze.
Functional freeze is a maladaptive stress response where you can still complete your tasks yet feel stuck in a kind of âfreeze mode.â You have a sense of consistent heightened anxiety without the desire or energy to do anything. You might feel like youâre in limbo, functioning but not thriving.
So what are the signs of functional freeze, and how do we get ourselves unstuck if weâve found ourselves in its trap?
In this episode, Iâll break down the symptoms and causes of this stress response, and take you through strategies you can experiment with to overcome it.
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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I've encountered countless women struggling with iron deficiency and depletion.
Theyâre tired all the time, breathless when they shouldnât be, unable to focus and have nagging headaches that hang around for days. Being in a general state of fatigue all the time leaves them feeling unable to function properly.
It can be really debilitating.
So they head to their doctor, get the relevant blood tests and are prescribed iron supplements or if the levels are really low, an iron infusion could be recommended.
They start taking their supplements and wait for their levels to increase.
But despite being diligent with their iron supplements, they continue to face low iron levels and their energy levels arenât improving.
This cycle can be incredibly frustrating, mainly because iron is such an essential nutrient for our bodies. It carries oxygen around our body, and without enough of it, we're left feeling tired, unfocused, and weak.
In this episode, I break down why this is happening and what you can do about it.
LINKS
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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Iâm a recovering ânice girlâ.
I often joke about it, but the reality is, I think Iâll be saying that for years to come.
Iâve spent a long time trying to unlearn the habits that come with people pleasing, yet somehow they still manage to show up in all different areas of my life. It impacts the way I lead in business, how I speak up in relationships and the compromises I make in my friendships.
Being a ânice girlâ is more than just being agreeable and polite. There's a hidden cost to people pleasing that not only hinders your potential, but takes you on a fast track to burnout
So how do we recover from ânice girl syndromeâ and quit trying to please everyone else to our own detriment?
We recognise that itâs a product of our socialisation that no longer serves us as adults. We get comfortable with discomfort, setting boundaries or having difficult conversations when necessary. Particularly as women, we ask for what we want, whether itâs a pay rise at work or unmet needs in our relationships.
I encourage you to take a step back and observe where these patterns show up in your life. They won't be isolated to one areaâthey'll be in your work, relationships, social settings and health choices.
Itâs time to challenge the ingrained habits and start living a more empowered, authentic life. Do you see these symptoms in yourself? And what steps are you taking to overcome them?
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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You know that hangry feeling when you havenât eaten for a while? You feel irritable, anxious and your brain struggles to concentrate. You just donât feel yourself.
When we think about mental wellbeing, we often think about the importance of meditation, yoga or getting enough sleep. But research has shown that your food choices might be making you feel anxious or depressed.
Today Iâm talking about nutritional psychology and how our brains can mimic symptoms like anxiety and depression simply because of the food we eat.
The Role of Glucose Control
Let's start with glucose control, the first major internal factor influencing our mental health. Our brain's main source of fuel is glucose, which it needs 24/7 to function properly. If our brain doesn't get a steady supply of glucose, or if there's dysregulation, the body releases stress hormones to compensate, which can amplify feelings of anxiety and depression.
The Gut-Brain Axis
The second major player is our gut health. Our digestive system and brain are connected by the gut-brain axis, or the vagus nerve. When our gut lining is compromisedâoften referred to as leaky gutâit triggers inflammation that affects the whole body, including the brain. This inflammation disrupts our neurotransmitter production, leading to symptoms of anxiety and depression.
The Impact of Overthinking
Many women tell me their minds just won't shut upâthey're constantly worried or overwhelmed. This habitual overthinking drains our neurotransmitters, making it difficult for our brains to regulate mood, leading to heightened anxiety and depression.
We often get stuck in thought traps, spinning in analytical loops that keep stress hormones activated. This burnout can disrupt brain activity and further drain neurotransmitters essential for a balanced mood.
So next time youâre feeling a bit flat, think about what fuel youâve been putting into your body. It might simply be a matter of needing to tweak your food choices or quieting the mind to help regulate your body and get back to feeling yourself again.
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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Do you find yourself obsessing over your weight, constantly judging how you look in the mirror? Or maybe youâre often stressed about how you feel, worrying about symptoms that wonât go away.
If this sounds familiar to you, you could be suffering from one of two things: weight anxiety or health anxiety. It could even be both.
Health anxiety is a common issue I see amongst my clients, who often work themselves into a state about the symptoms theyâre experiencing. They could be suffering from constant fatigue or chronic pain that wonât let up, unable to shift their focus from what seems to be going wrong. They have anxiety about anxiety.
I get it - itâs an awful feeling to be unhappy with how your body is performing, and troubling when the answer isnât easily found.
However, I have to break it to you: your anxiety could actually be making things worse.
Today, Iâm talking about hypervigilance and the extremely damaging effects it can have on the mind and body. Weâll explore how this relentless over-focus and worry can actually exacerbate a problem instead of alleviating it.
Iâll take you through its ability to disrupt hormonal balance, particularly affecting systems like the thyroidâa gland that plays a crucial role in regulating our metabolism and body weight.
While there are no hard and fast strategies to escape a cycle of negative thinking, weâll talk about a vital step on your journey towards breaking free from stress: finding acceptance for the current state youâre in.
I know it seems impossible not to feel at war with your body when itâs letting you down, but Iâve seen firsthand in my clients how a mindset shift can begin to alter someoneâs physical state.
Take a step back and remember youâre doing the best you can with what you have. A bit of self-love will help bring clarity and trigger those precious chemicals in our brains that keep us relaxed, rational and able to handle whatever comes our way with confidence.
Remember, acceptance doesnât mean giving up; it means reducing the mental resistance and making space for genuine healing.
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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Do you get the munchies at night? Maybe youâve eaten healthy all day but come late afternoon, you find yourself rummaging through the fridge and pantry for something sweet.
If you're struggling with sugar cravings, addiction to food, or binge eating, you're not alone. Many women face these same challenges. You might think it's a matter of self-control or willpower, but researchers in obesity have shown otherwise. It's unlikely that we've suddenly experienced an epidemic of low willpower over the last 30 years.
So, whatâs really at play here?
First, letâs get to the root of the problem: ultra-processed foods. These are items like energy drinks, cereals, ice cream, chocolate, and takeaway food. But donât let their addictive nature fool you. They may taste good but they also mess with your brain and hormones.
In this episode, I share four practical steps to help you overcome cravings:
Reduce Ultra-Processed Foods
Eat Regular Meals
Choose Better Carbohydrates
Realign Your Circadian RhythmRemember, the cravings you feel are a result of consuming addictive foods. Just like overcoming a nicotine addiction, understanding that these foods are engineered to be addictive is the first step in breaking the cycle. Reducing your intake will stabilise your glucose levels and minimise your cravings.
LINKS
Website: vesnahrsto.com
Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass
Mentioned in this episode:
Buh-Bye Burnout
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You know those pesky symptoms like fatigue, brain fog, and mood swings? Many of us in our mid to late 30s instantly think, "Ah, it must be perimenopause." But what if I told you that might not be the whole story?
Many of my clients and friends in their late 30âs and early 40âs have come to me convinced they're experiencing perimenopause, but the reality is that these symptoms can also be due to other underlying imbalances.
Perimenopause is the transitional phase leading up to menopause, typically beginning in your 40s but can start earlier in some women. Common symptoms include fatigue, low mood, depression, brain fog, changes in period patterns, and weight gain. However, these symptoms arenât exclusive to perimenopause. Misdiagnosis can leave other health issues untreated, there's a lot we need to consider.
Areas to investigate include:
Thyroid DysfunctionStress and the HPA AxisThe Role of DietGut HealthI want to encourage you to take control of your health. If you're finding it hard to get comprehensive tests done through your GP, many of these tests can be ordered online. Itâs crucial not to overlook potential imbalances and assume it's all perimenopause. There is a lot you can do to investigate and address the root causes of your symptoms.
Website: vesnahrsto.com
Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar
Mentioned in this episode:
Buh-Bye Burnout
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As we age, maintaining muscle mass becomes increasingly important for our overall health and mobility. Yet, many women find themselves struggling to prevent muscle loss, especially once they hit their 40s. These changes can be frustrating, but there's good news. We can combat this age-related muscle loss, known as sarcopenia, with the right knowledge and strategies.
Muscle health isn't just about aesthetics. Yes, it helps us avoid those saggy arms or the dreaded muffin top, but more importantly, muscle is a huge indicator of overall health and longevity. The more muscle we retain, the healthier we are. Strong muscles lead to better bone health, improved vitality, and a longer life.
Key Factors Contributing to Muscle Loss
1. Aging: Naturally, we lose 8% of our muscle every decade from ages 40 to 70. This rate increases to 15% per decade after 70.
2. Insulin Resistance: As we age, hormonal changes make us more prone to insulin resistance, leading to more belly fat and overall fat storage, which is inflammatory and impacts muscle health.
3. Hormonal Changes: Perimenopause and menopause accelerate sarcopenia if we don't adjust our diet and lifestyle.
4. Low Protein Diets: Many women, despite thinking they have a good diet, often don't consume enough protein.
5. Sedentary Lifestyle: Lack of physical activity, especially resistance training, worsens muscle loss.
Steps to Reverse Age-Related Muscle Loss
1. Protein Intake
Protein is vital for muscle protein synthesis. Aim for at least 1 gram of protein per kilo of body weight daily. If youâre more active, this requirement increases. Whether through animal or plant proteins, ensure youâre meeting your protein needs. For vegetarians and vegans, consider supplementing with leucine or branched-chain amino acids.
2. Carbohydrate Management
Managing carbohydrate intake to prevent insulin resistance is crucial. Avoid processed carbs and sugars to reduce inflammation and improve insulin sensitivity. Focus on whole, unprocessed foods to help maintain muscle and overall health.
3. Resistance Training
Engage in resistance training 2-3 times a week. Using your body weight, weights, or tools like Pilates bands can build strength and muscle mass. I recommend working with a personal trainer to ensure the exercises are effective and safe.
4. Vitamin D and Sunlight
Vitamin D deficiency often stems from inadequate sun exposure. Aim for some sunlight daily to support bone health. During winter, even face and hand exposure for 15 minutes can be beneficial.
5. Prioritising Sleep
Quality sleep is essential for muscle recovery and overall health. Poor sleep disrupts your circadian rhythm and increases cortisol, which can lead to muscle loss. Aim for consistent, restorative sleep each night.
Maintaining muscle mass as you age doesnât have to be complicated. By understanding and effectively managing your protein intake throughout the day, you can stay strong and lean well into your 40s and beyond. Remember, itâs not just about how much protein you consume, but how you distribute it that makes the biggest impact on your muscle health.
Website: vesnahrsto.com
Mentioned in this episode:
Buh-Bye Burnout
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