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7 Best Supplements For Menopause Weight Gain

Blog, dietary supplements, Food, healthy diet, menopausal women, menopause, menopause weight gain, Nutrition, Supplements, vitamins /

7 Best Supplements For Menopause Weight Gain Discover the 7 best supplements for menopause weight gain. Learn how these natural solutions can help you manage weight and improve overall wellness during menopause. Struggling with menopause weight gain? You’re not alone. Perimenopause and menopause are stages in life when a woman’s body undergoes significant hormonal changes. The primary culprits being declining levels of estrogen and progesterone. These hormonal shifts can slow down your metabolism and affect how your body stores fat, especially around the abdomen. Additionally, many women experience increased stress and sleep disturbances during this time, which can further contribute to weight gain. And don’t forget that as we age, we sometimes become more sedentary which affects metabolism. Bottom line, with a healthy diet and lifestyle changes (including more physical activity!), taking some of the right vitamins and dietary supplements can help combat the weight gain associated with menopause (along with all of those other pesky menopausal symptoms.) These are the supplements that I take every day to keep off the menopause weight gain and have more overall energy: 1. Vitamin D Vitamin D can be absorbed in our bodies when we’re in the sunshine; however, it’s not the most reliable source since we need to protect our skin!  While great food sources of vitamin D include egg yolks, fatty fish, and milk, less than 10 percent of women over the age of 50 get the recommended amount through food. Vitamin D comes with an array of benefits, including:  Keeping your immune system healthy Maintaining strong bones and teeth Helping your body absorb calcium and phosphorus A decreased risk of colorectal and bladder cancer Moreover, there is mounting research that vitamin D can aid in weight loss! Research shows that those with higher body fat tend to have lower blood levels of vitamin D compared with those of a healthier weight. Decreased estrogen levels during menopause can also lead to vitamin D deficiency, so keeping up with your vitamin D intake is incredibly important! How Much Vitamin D Do You Need After 50? It is recommended for people 50 to 70 years old to get 15 micrograms daily (600 IU) daily, and those over 70 should get 20 micrograms daily (800 IU). That said, some take 5,000 IU or more per day depending on deficiency levels and how vitamin D is absorbed by their bodies, and there is research that confirms that larger doses are safe. (I follow Dr. Mark Hyman who recommends 5,000 IU daily.) My Vitamin D Supplement Recommendation Need a vitamin D supplement recommendation? I take the Metagenics Vitamin D3 plus K2. Tip: Don’t forget the Vitamin K! Vitamin K plays an essential role in blood coagulation (blood clots) and bone density, and research shows there are powerful bone and cardiovascular benefits to combining it with vitamin D. 2. Calcium Calcium is known as the bone health super vitamin. With age (and menopause) comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves. The National Osteoporosis Foundation states that one in two women will break a bone in their lifetime due to osteoporosis, and the risk is greater than that of heart attack, stroke, and breast cancer combined. Because menopause leads to increased bone loss, menopausal women are more at risk of developing osteoporosis.  Some good news? Research suggests that higher calcium intake in addition to vitamin D may be associated with lower body weight and better metabolic health. Therefore, menopause is a great time to start a calcium supplement if you need more in your diet! How Much Calcium Do You Need After 50? The daily recommended intake for those over 50 years of age is 1,000 milligrams for men and 1,200 milligrams for women. My Calcium Supplement Recommendation Looking for a great calcium supplement? Try Pure Encapsulations Calcium Citrate. Tip: Calcium and vitamin D is another powerful combination! In fact, calcium should always be taken along with vitamin D, since the body needs it in order to absorb calcium.  3. Magnesium If you suffer from common magnesium deficiency symptoms like leg cramps, fatigue, migraines, sleep issues, weakness, nausea, or loss of appetite? If you have one or more of these symptoms, you could be one of many Americans lacking enough of this essential mineral. During menopause, magnesium helps keep your bones strong and combats your increased risk of osteoporosis. It also has many other benefits like improving sleep, support heart health, and reduce your risk of depression.  Three of the most common types of magnesium taken as supplements include:   Magnesium Glycinate: Easily absorbed. Helps with high blood pressure, type 2 diabetes, migraines, bone health, serotonin levels, and depression. I take this nightly. Magnesium Oxide: Lower absorption rate. Commonly used as a short-term laxative. Magnesium Citrate: Easily absorbed. Can be used to support digestive health and relieve constipation. There is also research that shows higher magnesium intake helps better control insulin resistance and glucose blood levels—two factors that can contribute to weight gain.  The type of magnesium supplement you choose depends on your personal needs. For example, taking magnesium glycinate at night may help improve your sleep and ease anxiety.  Alternatively, magnesium oxide is often used as a laxative. If sleep is something you struggle with, check out my science-backed tips on how to get better sleep. How Much Magnesium Do You Need After 50? The recommended daily intake of magnesium over 50 years of age is 420 milligrams for men and 320 milligrams for women. My Magnesium Supplement Recommendation Need a magnesium supplement? I take the Magnesium Glycinate Complex nightly. 4. B Vitamins B vitamins are water-soluble, incredibly powerful, and full of health benefits—especially during menopause! For menopausal women, studies have shown great benefits from vitamin B intake. Here are some of the findings:  Vitamins B6 and B12 may help support cognitive function, decrease your risk of dementia, and improve bone mineral density. Vitamin B6 may lower the

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5 Benefits of HIIT Workouts During Menopause

Blog, Fitness, HIIT Workouts, menopause, Training Advice, Training Tips, Women's Health, WORKOUTS, Workouts for Seniors /

5 Benefits of HIIT Workouts During Menopause In the realm of fitness, High-Intensity Interval Training (HIIT) has gained a lot of traction for its efficiency and effectiveness. But how does it fare for midlife women, particularly those navigating perimenopause and post-menopause stages? As a 59-year-old personal trainer with over three decades of experience, I’m here to tell you that HIIT can be a game-changer for us. In midlife, we women are experiencing changes in our metabolism and hormonal imbalances. HIIT can be great way to push yourself a little harder and improve many health markers. If you have been fairly sedentary for the past few decades, you will want to work your way up to HIIT training.  But, if you have been mildly active and are ready for more, read on and let me tell you why HIIT exercise isn’t harmful and is actually helpful for your heart health, metabolism, bone health, muscle mass and more.   The Mayo Clinic backs me up with findings that HIIT training can reverse the aging process in older adults. Here are the benefits of HIIT workouts during menopause: 1. Metabolism Boost As we age, our metabolism naturally slows down, which can make maintaining or losing weight more challenging. HIIT workouts during menopause is an effective way to counteract this metabolic decline. The high-intensity nature of HIIT workouts creates an “afterburn” effect, scientifically known as excess post-exercise oxygen consumption (EPOC). This means that after a HIIT session, your body continues to burn calories at an elevated rate, even when you’re at rest. This boost in metabolic rate helps combat midlife weight gain, making it easier to manage a healthy weight and improve overall metabolic health. Here are a few additional resources about metabolism during menopause: How to Increase Your Metabolism After 50 How to Find Your Metabolic Body Type Foods That Help Increase Metabolism & Burn Fat 2. Muscle Mass A common menopausal symptom for women is a decrease in muscle mass due to hormonal changes (decreasing estrogen and progesterone) and lack of use. HIIT is not only about cardio; it often incorporates strength training elements that are crucial for maintaining and building muscle mass. The high-intensity intervals push your muscles to their limits, promoting muscle growth and strength. Preserving muscle mass is vital as it supports overall metabolic rate, aids in weight management, and enhances functional fitness, helping us stay strong and active in our daily lives. 3. Bone Mass Bone density decreases as we age if we are not actively doing something to maintain it or increase it. This process naturally increases the risk of osteoporosis and fractures. HIIT often includes weight-bearing and resistance exercises that are essential for maintaining and even improving bone density. These exercises stimulate bone formation and help slow down the rate of bone loss. By incorporating HIIT into your fitness routine, you can support your bone health, reduce the risk of osteoporosis, and maintain a stronger skeletal structure.  4. Lifestyle Improvements HIIT is well known for its cardiovascular benefits, which are crucial for maintaining heart health as we age. Regular HIIT workouts improve heart function, increase stamina, and enhance overall cardiovascular health. Additionally, HIIT is known to boost energy levels, improve mood, and enhance mental clarity. The endorphin release during high-intensity exercise can help alleviate stress and anxiety, leading to a better quality of life. These improvements extend beyond physical health, positively impacting our mental and emotional well-being. The big thing here is to realize YOU define what “high intensity” means to you. As I’ve gotten older, what I call high intensity may feel easy to a 30 year old female. It’s about how it feels in your body and how you push yourself.  5. Time Efficiency One of the greatest advantages of HIIT is its time efficiency. In our midlife years, balancing work, family, and personal commitments can be challenging, and finding time for exercise might seem daunting. HIIT workouts can be completed in as little as 20-30 minutes, making them easy to fit into a busy schedule. Despite the shorter duration, HIIT workouts are highly effective, providing the benefits of longer exercise sessions in a fraction of the time. This efficiency can help you stay consistent with your fitness routine, even with a packed schedule. The Argument Against HIIT and the Cortisol Myths Now that I’ve shared the benefits of HIIT workouts during menopause, I wanted to address the argument you may have heard against it. Menopausal women seem to hear from their doctors and media sources that increased cortisol is the reason they are gaining belly fat and that high intensity exercise elevates cortisol levels so they need to stop. That is oversimplified and incorrect.  Cortisol which is often referred to as the “stress hormone”, is a misunderstood topic. While it’s true that acute stress from intense workouts can temporarily elevate cortisol, it’s important to differentiate between acute and chronic stress. Acute stress is a short-term response to a specific event or situation, such as a sudden increase in workload or an unexpected argument.  Chronic stress is a prolonged and ongoing state of stress that can be caused by factors such as chronic health conditions, financial difficulties, or relationship problems. During exercise, our bodies experience an acute stress response due to the physical demands placed on our muscles and cardiovascular system. This triggers the release of cortisol. In small amounts, like when you exercise, cortisol can actually be beneficial as it helps to regulate blood sugar levels and aids in tissue repair.  However, excessive or chronic release of cortisol can have negative effects on our health. Chronic elevation of cortisol levels has also been linked to an increased risk of chronic diseases such as heart disease, diabetes, and obesity. The real takeaway is managing balance and ensuring recovery times between workouts, which allows the body to reap the benefits without succumbing to chronic stress. How Much HIIT Exercise Should You do in Peri and Post Menopause? Balancing HIIT with other forms of exercise is crucial. Aim for 2-3 HIIT sessions per

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5 Tips for Embracing a Positive Menopause Mindset

Blog, Lifestyle, menopause, Mindset, Motivation, Women's Health /

5 Tips for Embracing a Positive Menopause Mindset Use my five expert tips to transform your energy to focus on a positive menopause mindset and enjoy this stage of life! I’ve always been a firm believer in the power of positive thinking. I have long repeated the phrase, “where our mind goes, our energy flows.” And as the menopause transition started to rear it’s head in my life,  I realized that I was going to have to embrace this next chapter with a can-do attitude. How I managed menopause was going to be up to my mindset.  Growing up, our female relatives may not have discussed menopause with us, or if they did, it was often only in reference to the common menopause symptoms like unpleasant hot flashes, night sweats, and mood swings that come with it. Because of this, as most of us approach menopause, we’re typically greeted with either a lack of information altogether or a completely negative picture of how to deal with it.  Menopause is a significant transition in a woman’s life. Now on the other side of the transition, I want to share how a positive menopause mindset during this phase helped me maintain my sanity. Mindset is crucial for several reasons, impacting both mental and physical well-being. Here’s why a positive attitude can make all the difference. This Is Not Your Mother’s Menopause In the past, menopause was often shrouded in secrecy, treated as something to be endured quietly. Today, however, we have the opportunity to redefine this stage of life. Menopause is not a curse; it’s a natural transition that every woman goes through. It’s time to let go of those outdated beliefs and educate ourselves on what is really happening to our bodies. Menopause is not an end but a new beginning—a chance to focus on our health and well-being like never before. Many of us live for decades after menopause and how we look at this new part of our lives will define what comes next.  My Personal Journey with Menopause Perimenopause just snuck up on me. I had a full six months where I felt tired and moody and I didn’t put two and two together till after the fact that it was my fluctuating hormones causing these physical symptoms.I was struggling in my workouts, had brain fog, and in general felt flat.  And then I realized it was the beginning of my journey through menopause. I never was taught anything about menopause in my earlier years and never discussed it with my mom or friends so this was all new for me. To start feeling better, I decided to “reset my mindset”  and dig into the books, research, podcasts, anything I could get my hands on. I’ve put together the best tips that worked for me below so you can hopefully have a manageable and positive peri- and post menopausal transition: 1. Embrace the Change Menopause is a natural part of life’s journey, marking the transition from one stage to another. By seeing menopause as a natural and expected milestone, you can approach it with acceptance and even anticipation. Remember that this change signifies a new chapter filled with opportunities for growth, self-discovery, and renewed focus on personal health and well-being. This phase can be a time to reconnect with yourself, discover new interests, and set new goals. 2. Knowledge is Power Get educated about what is happening to your body and what to expect. Understanding the biological and hormonal changes can demystify the process and reduce anxiety. Read books, attend seminars, and talk to healthcare providers who specialize in menopause. Knowing what to expect and learning about various coping strategies can demystify the process and equip you with the tools needed to navigate it confidently. The more informed you are, the more control you’ll feel over your own health journey. I personally recommending reading The New Menopause Book by Dr. Mary Claire Haver. It has a wealth of knowledge that I have read many times, highlighted, and use as my trusted resource. More Menopause Resources 19 Ways to Get Rid of Menopause Belly Fat Menopause Joint Pain: Causes & Treatments 7 Best Supplements for Menopause Weight Gain Am I in Perimenopause? 3. Lifestyle Tweaks Small, intentional changes in your lifestyle can have a profound impact on how you experience menopause. Focus on these three basics: Healthy Eating: Incorporate a balanced menopause diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in calcium and vitamin D are essential for bone health, which becomes more critical during menopause. Regular Exercise: Establish a consistent workout routine that includes cardiovascular exercises, strength training, and flexibility exercises. Physical activity can alleviate many menopause symptoms, including weight gain, mood swings, and sleep disturbances. Mindfulness Practices: Incorporate activities like a yoga practice, meditation, or deep-breathing exercises to reduce stress and promote mental clarity. These practices can enhance emotional well-being and help you stay grounded. These tweaks not only boost your physical health but also enhance your emotional resilience, helping you feel more energized and in control. 4. Find Your People Building a support network is essential during menopause. Surround yourself with friends, family, and peers who understand what you’re going through. Sharing experiences, advice, and even a good laugh can be incredibly uplifting. Don’t be shy about reaching out—you’re not alone. 5. Accept the Challenge Look at menopause-related challenges as opportunities to grow and become more resilient. Each hurdle you encounter is a chance to gain wisdom, resilience, and a deeper understanding of yourself. Embrace the changes with an open heart, and focus on the personal growth and strength that come from navigating this transition. By maintaining a positive mindset and seeing challenges as opportunities, you’ll find yourself more equipped to handle the ups and downs with grace and confidence. Taking Charge of Your Health Changing your mindset is just the beginning. There are so many symptoms of menopause but here are some practical steps you can take to navigate this time of life with confidence: 

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Collagen Protein vs. Whey Protein (& Why I Take Both!)

Beauty + Style, Blog, Dietary Trends, Food, Healthy Living, Lifestyle, menopause, Nutrition, protein supplements, Skin Care, Supplements, whey protein, Women's Health /

Collagen Protein vs. Whey Protein (& Why I Take Both!) Learn the differences of collagen protein vs whey protein to understand the unique benefits of both, and why you may want to incorporate both into your routine. After decades as a fitness instructor and women’s health coach, I’m going to break down the protein powder combination that works best for me. Both collagen and whey proteins are beneficial to your joint and muscle health (especially if you exercise often). But, women ask me all the time, what exactly is the difference between collagen protein vs. whey protein? The main difference between collagen and whey lies in the amino acid profile. Each contains different profiles of amino acids, meaning you will receive different benefits depending on which one you take. I will mention right away that I use collagen AND whey protein powder every day. I’m going to explain both protein sources, their benefits, and why I take each of them as a post-menopausal woman. Collagen Protein vs. Whey Protein: What’s the Difference? Both collagen protein and whey protein offer substantial benefits. The main difference between the two comes down to their amino acid profiles. Check out the example below (remember that 1,000 milligrams are equivalent to 1 gram): Here, Vital Proteins Collagen contains a high value of glutamic acid (2.2 grams), hydroxyproline (2 grams), and proline (2 grams). These particular amino acids primarily benefit your hair, skin, and nails. On the other hand, Garden of Life Whey Protein contains a high value of isoleucine (1.33 grams), leucine (2.24 grams), and valine (1.14 grams), which are very beneficial for muscle recovery. Additionally, collagen contains eight out of the nine essential amino acids, as opposed to whey which contains all nine.  Overall, collagen and whey proteins both offer great health benefits. Whichever one you choose should be based on your own personal needs. Whey Protein Helps boost muscle growth and help muscle recovery after a workout. Collagen Protein Helps ease joint pain or improve your skin, hair, and nails. The good news? You can take collagen and whey protein simultaneously to maximize their combined muscle and joint benefits. This should boost your overall health and nutrition. What is Collagen? Collagen is the most abundant protein in your body, making up around 30 percent of your total body protein and 70 to 80 percent of your skin. It helps your body form the connective tissue found in your skin, bones, muscles, tendons, and cartilage. Collagen helps these body parts stay strong—without it, they lose elasticity and the ability to function properly. The collagen protein, which is naturally produced by the body, is made up of 18 beneficial amino acids—the molecules that combine to form proteins. Three key amino acids found in collagen include glycine, proline, and hydroxyproline. They account for 57 percent of its total amino acids. The reason they are so important? Amino acids are the building blocks of protein, which your body needs to maintain functionality and good health.  Along these lines, you may be wondering—what are collagen peptides? Collagen peptides are basically collagen protein in a more broken-down form. They are small pieces of animal collagen that are more easily digestible. Often, the two phrases “collagen peptides” and “collagen proteins” are used interchangeably.  The Natural Decline in Collagen Collagen production starts declining as we age. If you are perimenopausal or postmenopausal, you’ll want to read this! Collagen supplements can help maintain younger-looking skin and healthy joints. Studies show that women’s skin loses about 30% of its collagen during the first five years of menopause. After that, the decline is more gradual. Women lose about 2% of their collagen ever year for the next 20 years. As collagen diminishes, our skin loses it firmness and begins to sag. A decrease in collagen can lead to wrinkled or sagging skin, hollowing of the eyes, weakened muscles, stiffer joints, digestive issues, and problems with blood flow.  Of course, supplements are also a popular option among those looking to boost collagen production. Benefits of Collagen Protein Supplements Collagen peptides are essentially broken down forms of collagen responsible for maintaining the strength and elasticity of your skin, hair, nails, joints, and more. As I mentioned, as we age, our natural collagen production declines. This leads to wrinkles, joint pain, and other signs of aging. Collagen peptides are derived from animal sources such as bovine or marine collagen . They are hydrolyzed, meaning they’re broken down into smaller, more easily digestible molecules. One of the primary benefits of taking collagen peptides is their ability to support skin health. Studies suggest that collagen supplementation can improve skin elasticity, hydration, and overall appearance. It can reduce the appearance of wrinkles and promoting a more youthful complexion. Another benefit of collagen peptides is to support joint health. It does this by promoting the production of cartilage, the connective tissue that cushions joints and prevents friction. This can help reduce joint pain and stiffness, particularly in individuals with conditions like osteoarthritis. Collagen peptides may also benefit hair and nail health, promoting stronger, thicker hair and reducing brittleness and breakage in nails. I add a scoop of collagen powder to my AG1 greens every morning and shake it up. For me it’s the easiest way to stay consistent. However, many women tell me they add it to their coffee or smoothie. Just remember that collagen supplements are not a magic bullet. They work best when combined with a healthy diet and lifestyle. What is Whey Protein? Milk is comprised of two proteins: whey and casein. Whey is the liquid left behind during the cheese-making process. It is extracted and concentrated into a powder, which can be found in protein supplements such as shakes, drinks, powders, gels, and energy bars. Whey is a fast-absorbing protein that contains all nine essential amino acids your body needs to maintain good health. It helps with building muscle, repairing tissue, and boosting your immune system. It also offers the highest concentration of branched-chain amino acids (BCAAs)

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10 Common Menopause Symptoms & How to Handle Them

Blog, Lifestyle, menopause, Women's Health /

10 Common Menopause Symptoms & How to Handle Them Exploring the 10 most common menopause symptoms will help you understand where potential symptoms may be coming from, and how you can take back control of your life during this phase! Menopause is a significant phase in every woman’s life, marking the end of her reproductive years. As a certified fitness trainer and health coach who has navigated these changes myself, I understand the challenges you’re facing. At 48 years old, when perimenopause set in for me, I was uneducated and clueless how to handle these symptoms. Now, at 59 years old, I’ve been through it all. I have spent hours learning and researching and I now know why these menopausal symptoms occur and the best ways to naturally handle them.   I talk to thousands of midlife women as part of my job who are going through this transition and experiencing these symptoms, and it’s important to remember you are not alone. And I like to say “aging is inevitable but suffering is not.” Pretty much every woman will experience some, (if not all) of these symptoms, and more solutions are now available as menopause becomes a more openly discussed topic.  I’m going to break down the ten most common menopause symptoms and the best treatment options to effectively manage these changes. Knowledge is power, and when you’re armed with these tips, it makes navigating menopause in daily life a little bit easier. The Phases of Menopause Perimenopause are the years leading up to menopause when your sex hormones (primarily progesterone, and estrogen) begin to fluctuate indicating the natural decline and eventual end of ovarian function within your menstrual cycle. The length of this stage is impossible to diagnose. Each woman’s experience is different. Menopause is just actually one day. It’s the day on the calendar that marks the absence of menstrual periods for 12 consecutive months. It typically occurs between ages 45 and 55. Post menopause are the years that follow for the rest of your life.   Symptoms typically start in perimenopause and don’t necessarily go away once you are in post menopause. Many of them linger. Let’s talk about the 10 most common symptoms (believe me, there are about 50 more) and how to deal with them.  I want to mention that all these symptoms are discussed in The New Menopause Book by Dr. Mary Claire Haver. Chapter 10 is a full tool kit for menopause symptoms and is filled with more details for each of these traits. This book is an amazing resource that I have read many times, highlighted paragraphs and use as a trusted resource. I suggest every woman entering perimenopause reads this book.  1. Hot Flashes Hot flashes are sudden feelings of warmth, often intense, that spread over the body. They commonly start in the upper body and face and can spread over your whole body instantaneously. You will notice a change in your body temperature, even feeling like your body is on fire.  Why Do Hot Flashes Happen? Fluctuating hormone levels (less estrogen) affect the body’s temperature regulation. Hot flashes come on very quickly.  How to Deal With Hot Flashes: Stay Cool: Wear lightweight clothing and keep your environment cool. Dress in layers (try my favorite Lululemon lookalikes) so you can peel off a few if needed.  Hydrate: Stay hydrated by drinking plenty of water. Use my tips for drinking more water to get inspiration! Diet & Lifestyle: Eating healthy and eliminating processed foods can help. Avoid spicy foods, caffeine, and alcohol which can trigger hot flashes. Relaxation Techniques: Practice deep breathing exercises at the onset of hot flashes. Also, for overall stress reduction try meditation.  Cooling Necklaces:  A friend tipped me off to these Hot Girl Pearls. She warned me they are large (like Wilma Flintstone size), but they work. I also love these Nano-Ice Cooling necklaces which come in a variety of colors. 2. Night Sweats Night sweats are different than hot flashes. Think of them as hot flashes on steroids that occur during sleep, causing excessive sweating. Basically, you wake up and your pajamas and sheets are soaking wet. I went from sleeping in sweatpants and socks to wearing a tank top and shorts with a fan blowing on my face even in the middle of winter. What Causes Night Sweats? Again, hormonal fluctuations, particularly decreased estrogen levels, interfere with the body’s heat regulation. How To Deal With Night Sweats: Bedroom Environment: Keep your bedroom cool and well-ventilated. Use a ceiling fan. I also put a fan facing me on my nightstand. Light Bedding: Use lightweight blankets and moisture-wicking pajamas. Hydration: Drink plenty of fluids throughout the day. 3. Joint Pain Many women experience menopause joint pain and stiffness. I had no idea this was a symptom of perimenopause and I had hip pain for months thinking I had pulled a muscle. Finally I was tipped off that this could be normal in perimenopause. This issue often goes undiagnosed but it can be a real problem.  Why Does Menopause Joint Pain Happen? The decline in estrogen can cause inflammation and pain in the joints. How To Deal With Menopause Joint Pain: Stay Active: Regular workouts and mobility exercises help keep joints flexible. Joints are where two bones come together and keeping them naturally lubricated through consistent movement helps. My motto is “motion is lotion”.  Diet: Eat a healthy diet rich in anti-inflammatory foods like fatty fish, nuts, and leafy greens. Supplements: Consider Omega-3 supplements for joint health. 4. Mood Swings Mood swings are sudden and intense changes in emotional state, often without any apparent reason. Think irritability, depression, more anxiety than usual. One minute you are fine, the next you are sobbing at a sappy commercial. You feel like you aren’t controlling your own emotions or mood changes.   What Causes Menopausal Mood Swings? Hormonal imbalances can impact brain chemicals that regulate mood. And, if you are sleep deprived (another one of our 10 common symptoms) your mood swings are worse.  How to Handle Mood

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Menopause Joint Pain: Causes & Treatments

Blog, Healthy Living, menopause, Pain + Recovery, Women's Health /

Menopause Joint Pain: Causes & Treatments Menopause marks a significant transition in a woman’s life, bringing about numerous physiological and hormonal changes that affect health and well-being. While hot flashes and night sweats are among the most talked about symptoms, menopause joint pain is a challenge that often flies under the radar. In fact, a reported 71% of perimenopausal women experience varying degrees of joint pain, which is exactly why we need to learn about it and talk about it! I have decades of experience training women, and I want to highlight just how important it is to understand the relationship between menopause and joint pain within your body. I suffered through menopause related joint pain for way longer than I should have because I didn’t understand the cause. I’m going to walk you through what this type of pain can feel like, where it comes from, and the best treatment options out there. Entering the menopause phase of your life doesn’t mean you should be living in pain! Keep reading to take the first steps towards improving your symptoms! What Does Menopause-Related Joint Pain Feel Like? Joint pain during the menopausal transition can manifest as persistent, dull aches or severe discomfort affecting the knees, hips, hands, and other joints. This pain often comes paired with stiffness and a reduced range of motion, particularly after periods of inactivity. Swelling, tenderness, and a feeling of warmth around the joints are also common. For many, this pain intensifies during or after physical activity, significantly impacting daily functioning and quality of life. Reflecting on my personal experience, as I navigated through my last years of perimenopause, I was plagued by severe hip pain. It was enough discomfort to make me think I had sustained a tear or some form of physical injury. Without the knowledge that joint pain was actually linked to perimenopausal symptoms, I continued to try to alleviate the pain through increased stretching, hoping for some form of relief.  Regrettably, eight years ago, there was a substantial gap in disseminating information about the connection between joint pain and hormonal shifts occurring during menopause. This lack of awareness subjected me to not only physical pain but lack of direction on how to heal.  By sharing this information below, I hope to enlighten younger women about this lesser-known symptom of perimenopause and help you understand how to deal with it.  What Causes Menopause Joint Pain? The decline in estrogen levels is a key factor contributing to joint pain during menopause. Estrogen has a protective effect on the joints by reducing inflammation and maintaining bone density. Its decline can lead to increased inflammation and decreased bone density, contributing to joint discomfort. Additionally, changes in collagen production affect the strength and elasticity of joint tissues, leading to stiffness and reduced range of motion.  Metabolic changes, including weight gain and redistribution of body fat, increase the load on weight-bearing joints, exacerbating pain and discomfort. Sleep disturbances and increased stress, which are common during menopause, can further contribute to joint pain by affecting the body’s ability to repair and manage inflammation. As you can see, there are a lot of bodily changes happening during this phase of life that can alter how your joints are functioning. Menopause Joint Pain Relief Strategies Now that you understand the connection between menopause and joint pain, let’s try and make it better. If you’re suffering from pain symptoms like the examples described above, explore the strategies below to start feeling relief! 1. Regular Exercise I know not everyone likes to hear this advice, but engaging in regular exercise can greatly help to alleviate joint pain during menopause. I tell women all the time, you have reached the time of life where you have to stop making excuses and just start exercising! It’s a matter of how much you care about what your next decades will look like. Focusing on strength training moves that target all muscle groups is highly beneficial. This not only enhances your muscle power, but it also helps with performing daily chores and activities more efficiently. Incorporating mobility exercises improves joint flexibility, helping to keep them lubricated, maintaining their health and preventing stiffness. Cardiovascular exercises are important too. They are great for maintaining your overall health, keeping the heart healthy and managing weight, which indirectly can reduce the pressure on joints. These are my favorite cardio workouts that don’t involved any running! 2. Maintaining a Healthy Weight This strategy focuses on reducing the pressure on joints, particularly the knees. This is especially important as society becomes more sedentary and less active during menopausal years. A balanced weight helps in keeping your joints healthy and less stressed. 3. Hot or Cold Therapy Applying heat or cold to the affected areas may alleviate pain and inflammation. Heat helps to relax muscles and increase blood flow, while cold therapy can reduce inflammation and numb the joint area to reduce pain. I use heat therapy on my low back everyday as preventative. I have a cord free infrared back pad I wear for 20 minutes in the morning to reduce inflammation and warm up my muscles. 4. Acupuncture of Massage Therapy These are natural methods of pain relief. Acupuncture involves the insertion of very thin needles through your skin at strategic points on your body, while massage therapy involves manipulating body tissues to relieve pain or tension. 5. OTC Pain Medications or Joint Supplements These could provide relief from joint pain. However, these should be used in consultation with your healthcare provider to prevent any potential side-effects or interactions. 6. Hormone Replacement Therapy (HRT) Under a doctor’s guidance, HRT can help manage menopause symptoms, including joint pain. It involves supplementing the body with either estrogen or a combination of estrogen and another hormone, progesterone. You need to seek out a doctor or functional medicine practitioner that is willing to test your hormones and listen to you. By adding HRT to your routine, you may find great relief. Everybody is different. It works

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10 Reasons You Need More Protein As You Age

Blog, Expert Advice, Food, Healthy Living, menopause, Nutrition, Women's Health /

10 Reasons You Need More Protein As You Age As a certified personal trainer, I can attest to the vital role protein plays, especially for women in their mid-life years. I am constantly reminding midlife women to eat more protein, because: Many women tell me that they feel weaker and old Many women tell me they feel tired during their workouts (if they workout) Many women tell me they don’t like to eat meat Many women tell me they are just not eating as much Protein is essential for women in midlife for several important reasons. As we age our nutritional needs change and protein becomes particularly crucial for various aspects of health. Here are the 10 reasons why protein is important for women in this age group, and why you need more of it as you get older: 1. Muscle Mass Preservation As we age, we naturally start to lose muscle mass, a process known as sarcopenia. Protein intake becomes critical to help preserve muscle mass, which is essential for maintaining strength, mobility, and overall functional independence. Try my favorite strength training moves for women over 50 and the best mobility exercises for staying active paired with more protein to see the best results. 2. Metabolism Support Protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing it. This can be particularly beneficial for women in mid-life who may experience a slowdown in metabolism. In addition to protein, these are the top foods that can increase your metabolism. 3. Bone Health Adequate protein intake is associated with better bone health. Since women are at a higher risk of osteoporosis as they age, ensuring sufficient protein intake can help support bone density and reduce the risk of fractures. 4. Hormonal Balance Protein is crucial for hormone synthesis and regulation. Hormonal changes during menopause can affect metabolism and body composition, making protein intake even more important for maintaining hormonal balance. See my additional tips for balancing hormones for weight loss. 5. Blood Sugar Regulation Including protein in meals can help stabilize blood sugar levels, which is essential for managing energy levels, mood, and preventing insulin resistance. If high blood sugar is something you struggling with, check out the foods that can help lower blood sugar naturally. 6. Satiety and Weight Management Protein-rich foods are more filling and can help control appetite and reduce cravings, which can be beneficial for women navigating weight management challenges during mid-life. You can also give my 25 sneaky weight loss tips that actually a work a try ; ). 7. Muscle Recovery and Repair Whether engaging in resistance training or simply daily activities, protein is essential for muscle recovery and repair, supporting overall physical function and reducing the risk of injury. 8. Skin Health Protein is essential for collagen synthesis, which helps maintain skin elasticity and firmness. Ensuring adequate protein intake can contribute to healthier skin as women age. You can also give my favorite anti-aging skincare a try! 9. Immune Function Protein plays a role in immune function, helping to produce antibodies and supporting the body’s defense against infections and illnesses, which becomes increasingly important as we age. Browse these immunity guides for extra support: Best Immune Boosting Foods Try This Tea for Immune System Support 20 Top Anti-Inflammatory Foods 10. Nutrient Absorption Protein facilitates the absorption of essential nutrients, including vitamins and minerals, ensuring optimal nutrient utilization for overall health and well-being. Incorporating protein-rich foods such as lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds into daily meals and snacks can help women in mid-life meet their protein needs and reap the numerous benefits it offers for health and vitality. Recommended Amount of Protein for Women Post-Menopause The recommended amount of protein for women in their post-menopausal years varies depending on factors such as activity level, muscle mass, overall health, and individual goals. However, as a general guideline, the Recommended Dietary Allowance (RDA) for protein for adult women is 0.36 grams of protein per pound of body weight per day. For women in mid-life and beyond, some experts like myself suggest slightly higher protein intake to support muscle preservation, bone health, and overall well-being. Recommendations may range from .5 to 1 gram of protein per pound of body weight per day for older adults. For example, a woman who weighs 150 pounds, may aim for approximately 54 to 75  grams of protein per day, while a more active woman with the same weight may target closer to 75 to 150 grams of protein daily. It’s essential for women to listen to their bodies, monitor their nutritional intake, and adjust their protein intake based on their individual needs, activity levels, and any specific health considerations they may have. Consulting with a healthcare provider or a registered dietitian can provide personalized guidance on protein intake and overall nutrition for women in their post-menopausal years. The Best High-Protein Foods to Add to Your Diet Now that you know how important protein is (especially for women as they age), it’s time to add it to your weekly nutrition plan! I put together a guide on the best high protein foods so you can get easy ideas based on your dietary preferences. Once you start adding the right amount of protein to your diet, you may be surprised how great you feel! Delicious Protein Recipe Inspiration Give my favorite protein-packed recipes a try to start hitting your optimal levels each day. No Bake Peanut Butter Energy Balls ​High Protein Overnight Oats Healthy Green Protein Smoothie ​Protein Bars with Peanut Butter ​Strawberry Peanut Butter Smoothie As a certified personal trainer, I can attest to the vital role protein plays, especially for women in their mid-life years. I am constantly reminding midlife women to eat more protein, because: Protein is essential for women in midlife for several important reasons. As we age our nutritional needs change and protein becomes particularly crucial […] Chris Freytag, CPT{authorlink}https://gethealthyu.com/how-much-protein-do-we-really-need/Get Healthy U |

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5 Women’s Fitness Myths I’m Begging You to Ignore

Blog, Fitness, Healthy Living, menopause, Training Advice, Women's Health /

5 Women’s Fitness Myths I’m Begging You to Ignore As a fitness expert with decades of experience, the women’s fitness myths flying around the media drive me crazy. I thought it would be fun (and useful!) to take you through some of the most common fitness myths, and give you the real answers. I’m Chris Freytag, a certified personal trainer and health coach. I’m 58 years old and I’m through menopause. I’ve trained thousands of women and I help midlife women navigate their health journey to look and feel their best. Today, I’m ready to bust some myths. These are the top women’s fitness myths I’m begging you to ignore! Myth #1: Spot Reduction Works Spot reduction is the idea that you can choose one area of your body to lose fat. And, I’m here to tell you spot reduction does not work. When you lose weight and lose fat, it uniformly comes off all over your body. You can’t just pick an area to lose fat. However, as you are losing fat, you can gain muscle and you can spot sculpt. So if you want a bigger bicep, then pick up a heavier weight and do bicep curls! If you want toned shoulders, do shoulder exercises. Keep in mind to see the muscle sculpting you are working on, you need to lose the top layer of fat to see it. I always say, “You need to shed the padding to see the inner workings of your muscles.” Myth #2: Cardio is the Best Way to Lose Fat I love cardio. Cardio is great for heart health, and for me, it’s great mental health. But the secret to aging gracefully, losing fat, and maintaining your metabolism is strength training. As we get older, we lose muscle. We lose about a half a pound to a pound of muscle a year starting around the age of 35, if we are not actively replacing it. And the key is strength training. If you are over the age of 40 and you are not strength training, it is absolutely time to start! More muscle, a better metabolism. And it’s just a fact that stronger people move more than weaker people. Get strong not just older. New to strength training? Start with my favorite strength training moves for women over 50. Myth #3: The More Exercise, the Better The next myth I commonly hear is that the more exercise, the better. That is also not true. Overtraining can lead to injury, can lead to feeling more tired, and can also lead to other health issues. The key is to listen to your body. As we get older, things change. Rest and recovery become a key part of keeping your body healthy. I, myself, at age 58, am doing way more mobility training and stretching than I ever have, and it feels great. Explore the best ways to add movement to your day whether it be a cardio workout, a walking pad during your workday, or a daily yoga practice. Find a level of activity that pushes you, but feels comfortable and healthy. And as we age, moderate low impact exercise seems to be a little easier to stay consistent with doing. Listen to your body, and don’t feel pressured to over-do it! Myth #4: Menopausal Weight Gain is Inevitable Another myth I hear all the time from midlife women is that when you are in perimenopause or post menopause, weight gain is inevitable. There’s nothing you can do about it. That’s simply not true. Yes, your hormones are changing, but you are in charge. How you move your body and what you eat makes a difference. For many of us getting older, we forget to pay attention to the fact that our lives may be naturally becoming more sedentary. Not always, but a lot of us used to be chasing kids or running from sporting event to sporting event. We’re sitting on the couch a bit more, spending more time at our desks, and ultimately burning less calories throughout the day. And if you’re not strength training you’re also burning less metabolic calories. Muscle burns more calories at a resting heart rate than body fat does. The less muscle you have, the less you burn. And yes, weight gain can happen. But you are in charge of what you put in your mouth. That’s the number one decision you make every day. So get rid of the processed food, chemicals, and junk that cause low energy and increase cellular inflammation. Focus on the best foods for menopause symptoms, and move your body more! Myth #5: Strength Training Will Bulk You Up The last myth I hear all the time is, well, I’m afraid to lift weights, especially heavy ones, because I’m afraid I’m going to bulk up. You will not bulk up. Most of us females do not have the testosterone levels to support bulking up like you think of when you think of somebody getting a lot of hypertrophy. So pick up those weights. If you’re just getting started, 5 pound weights are perfect. Don’t hurt yourself, but work your way up. Maybe eventually you’re using 10, 12, or 15 pound weights. Be consistent, and focus on building muscle. A pound of muscle and a pound of fat weigh the same. But think of a pound of muscle like a piece of meat. It’s small, compact, and dense. Think of a pound of fat like cotton candy. It’s got a lot of air in it. It takes up a lot more space. So the more muscle you have, you may actually shrink your body. As a fitness expert, I want women to understand how their body works so they can live their best lives. Knowledge is power and unfortunately there are so many flawed messages in the media. I love debunking these common women’s fitness myths and hope that you can make the best strategic choices for your health and wellbeing. It’s

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Strength Training for Women Over 50: 11 Best Moves

Blog, Fitness, Lifestyle, menopause, Strength Workouts, Total Body Workouts, Women's Health, WORKOUTS, Workouts for Seniors /

Strength Training for Women Over 50: 11 Best Moves While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. The below strength training exercises are proven to get results for women over 50. I’ve been a personal trainer for over 30 years. My body has aged right along with my clients. I know from personal experience that strength training not only keeps you feeling and looking younger and stronger but actually physically slows down the aging process. And while exercise comes in many forms, strength training is where the true anti-aging magic happens. Muscle is the secret to metabolism, having energy, sleeping better, maintaining weight and balancing hormones. Strength training is one of the best types of exercises for women over 50 – it’s time to start!  Let’s explore in detail the benefits of strength training for women and some of the specific strength training exercises that I recommend that women over 50 do. Weight Training for Women Over 50 Program Guide Benefits Of Weight Training for Women over 50 11 Strength Training Exercises Women Over 50 Should Do  Additional Strength Training Tips Before You Get Started  7 Reasons Why Is It Important to Strength Train After 50  I sound like a broken record but as a 58 year old woman, I know firsthand that women who consistently strength train look, feel and move better. Muscle is the secret to aging well and keeping independent and mobile. 1. Weight Training For Women Builds Lean Muscle Mass  As we get older, our bodies inevitably go through muscle loss if we’re not focused on a strength training workout regularly. We women lose approximately a half pound to a full pound of muscle a year after the age of 35 if we are not actively replacing it. Those who strength train see tighter, more toned bodies. And, it’s a myth that weight training will make you bulk up. Muscle is a more dense, metabolic tissue than body fat and takes less space. It will, in fact, help you achieve that coveted sculpted appearance everyone wants. Cardio workouts help burn calories and get your heart pumping, which is critical for your overall heart health and weight management. But strength training is the secret to aging gracefully and feeling capable. Being stronger means you can stay independent and strong for life’s daily activities such as carrying groceries, lifting grandchildren, or engaging in fun activities like golf or other sports.  As I said above, around the age of 35, we women start to lose our muscle mass if not doing anything to actively replace it. As many women age, they become more sedentary, and hence, their muscles start to deteriorate. There is no pill to take or potion to drink that builds muscle. You have to do the work. 2. Weight Training For Women Builds Bone Density & Reduces Injury Risk Muscle loss can have further consequences on bone health. Unexpected falls put countless older people in the hospital every year. In fact, according to the CDC, falls are the leading cause of injury and death in older Americans. By training the muscle and connective tissue that surrounds your bones, you are making yourself stronger and helping to prevent a fall from happening in the first place. Bone density is a big deal and strength training is the best way to preserve it. The stronger your muscles are, the less likely you’ll be to get injured during everyday tasks or workouts. How? Strong muscles protect your bones and joints when they’re in motion and make your ligaments better at absorbing the shock they endure during dynamic movements. To avoid random strains and sprains, incorporate weekly strength training into your routine. Injury prevention is important, especially as you age—and it’s an often-overlooked benefit of building muscle. 3. Weight Training For Women Decreases Body Fat Maintaining a healthy weight is important when it comes to preventing many diseases that come with aging. Strength training can help you build muscle and paired with a healthy clean diet, can help you decrease body fat. Strength training also creates an calorie after-burn, keeping your body churning through calories for a longer period of time after your workout than a cardio workout. 4. Weight Training Speeds Up Metabolism It’s cruel but true – as you age, your metabolism can begin to slow down. One great way to revive it is by weight training. Your resting metabolic rate (RMR) is how many calories your body burns at rest; the more muscle you have on your body, the higher that metabolic rate is. Essentially, the more muscle you have, the faster your metabolism works. Let that sink in: more muscle means a faster metabolism. When you have more muscle mass in your body, you burn more calories every day even when just sitting on the couch. 5. Weight Training Improves Mental Health Strength training is not just about more muscle mass. As you get older, you may go through a lot of life changes. Feeling strong gives you confidence, makes you feel better about your body, and helps you sleep better. Adopting a strength training program has been shown to boost your mental health which is so important as we enter this next phase known as mid-life. Harvard Medical School reports that exercise helps lessen the incidence and the degree of clinical depression. 6. Weight Training For Women Improves Balance, Coordination, and Mobility Regular strengthening workouts improve your balance and coordination, which helps you do just about everything, from yoga and dance to daily tasks. As you age, you tend to lose the overall muscle strength that allows you to balance. By lifting weights, you are not only building up muscle strength and protecting bone health, but you are also forcing your body to fire up your core muscles and stabilizers, thus improving overall balance and coordination. The concept of functional fitness  is that

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19 Ways To Get Rid of Menopause Belly Fat

Blog, Fitness, Lifestyle, menopause, Women's Health, Workouts for Seniors /

19 Ways To Get Rid of Menopause Belly Fat Explore 19 effective strategies to tackle menopause belly fat and reclaim your confidence with my easy-to-follow tips for a healthier you! Menopause can be a challenging time for many women. It comes with a range of symptoms that can affect quality of life, including one of the most common – menopause belly fat. Whether you’re in perimenopause (the 2-10 years leading up to menopause) or you’re in the throes of menopause itself, you may notice an increased weight gain, particularly around your middle. You may have heard terms like meno-pot belly, menopause apron belly, or menopause hanging pouch referring to this common but frustrating issue. Many women gain a “menopause belly” in their 40s and 50s, and many of us know from experience it can be frustrating to try and work it off. But, don’t feel powerless in menopause! This stubborn fat can be frustrating and difficult to manage, but there are effective strategies to combat it and improve overall health and wellness. In this article, we’ll explore 19 ways to get rid of menopause belly fat and achieve a healthier, more balanced body. From exercise and nutrition to lifestyle changes and self-care, I will cover a range of approaches to help you take control of your health and confidently navigate the symptoms of menopause as it relates to belly fat. Table of contents Understanding Menopause and its Effects on Belly Fat Hormones and Body Fat Weight Gain In The Midsection During Menopause Subcutaneous vs. Visceral Fat in Menopause 19 Ways to Get Rid of Menopausal Belly Fat 1. Start Your Day With ACV or Lemon Water 2. Add Strength Training To Your Workouts 3. Cut Back On Sweets 4. Eat Smaller Meals More Often 5. Strengthen Your Core 6. Minimize Stress 7. Keep Eating Habits in Check 8. Get More Sleep Every Night 9. Do HIIT Exercises 10. Stand More Often 11. Increase Your Protein Intake 12. Find an Exercise Group or Friend 13. Decrease Alcohol Intake 14. Skip Crash Diets 15. Use an Activity Tracker 16. Support Your Body with Supplements 17. Stay Hydrated 18. Focus on Fiber-Rich Foods 19. Talk to Your Doctor Embracing a Positive Body Image Additional Menopause Resources FAQ Understanding Menopause and its Effects on Belly Fat As women age, they go through menopause, which causes changes in their bodies. Menopause occurs when the ovaries stop producing eggs, and the levels of female sex hormones like estrogen and progesterone decrease. The hormonal changes that occur during menopause can have a significant impact on a woman’s body composition. Understanding the relationship between menopause, belly fat, and estrogen levels can help women take steps to manage their weight, support their overall health, and avoid future health risks. Let’s start by exploring some of the relationships happening within our bodies. Hormones and Body Fat As you begin to transition into menopause, your ovaries no longer produce high levels of estrogen and progesterone. Changes in these hormone levels can cause uncomfortable symptoms. Common menopause symptoms include hot flashes, night sweats and other unpleasant events. But the one issue women ask me about all the time is the onset of weight gain around the abdomen known as menopause belly fat. Contributors to weight gain and extra belly fat at menopause include declining estrogen levels, age-related loss of muscle tissue and lifestyle factors such as poor diet and lack of exercise. This type of weight gain is linked to an increased risk of cardiovascular disease, diabetes, and metabolic syndrome. When estrogen levels plummet, the body fat that used to settle around the hips, thighs, or butt may start to settle around your middle instead. Your progesterone decreases during menopause too, and this contributes to elevated cortisol levels in the body. And, surprise, elevated cortisol can cause menopause belly weight gain as well. Changes in estrogen and progesterone levels during menopause can both lead to weight gain. And unfortunately, this belly fat is notoriously difficult to lose. Weren’t the hot flashes, mood swings and night sweats enough!? Weight Gain In The Midsection During Menopause So yes, decreasing estrogen levels can affect your fat mass in the midsection area. But beyond the hormones, another factor most women don’t consider is that as we hit our 40’s 50’s and 60’s, we tend to have unknowingly become a bit more sedentary, making weight gain all the more common. It varies based on your lifestyle and job but the majority of us are not chasing little kids anymore, not moving as much, and spending more time sitting. Then to make matters worse, you may have stopped strength training. You will start to lose about a a half pound to a pound of muscle mass each year after the age of 35 if you are not actively replacing it. As you lose muscle, your metabolism slows down, aches and pains set it, and the belly fat appears. Slower metabolism means those cravings and carbs are going to have a much longer lasting impact than they used to. This shift in body composition can be challenging to manage. The key to aging is to strength train. Building and maintaining muscle mass becomes increasingly important during our later years and post menopause. Muscles help to boost metabolism and burn calories, aiding in weight management. (A pound of muscle burns more calories at rest than a pound of body fat.) Additionally, strength training can help to counteract the effects of age-related muscle loss. Subcutaneous vs. Visceral Fat in Menopause Belly fat isn’t just annoying, it’s complicated and can lead to a whole host of health problems. One of the many changes that occurs with menopause, is a tendency for subcutaneous fat (fat that is stored just beneath the skin) to convert to visceral fat. Visceral fat is stored deep within the abdominal cavity and surrounds important organs like the stomach, liver and intestines, increasing the risk of fat-related illnesses like cardiovascular disease, diabetes (due to insulin resistance) and certain

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