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Leveling Up Midlife - Our Blog.
Our blog is a place where we share helpful insights, practical strategies, and science-based information to support women over 40 on their health journey. From nutrition and strength training to menopause, mindset, and sustainable weight loss, our goal is to provide clear guidance that helps you better understand your body and build healthier habits. Whether you’re looking for education, motivation, or simple tips you can apply to everyday life, our articles are here to help you move forward with confidence.
Health
Fat Loss: What’s More Critical? Cardio, Training, or Nutrition?
Fat Loss: where sweaty endeavors and questionable choices like regrettable "30-day challenges" come into play. Let me take you on a secret journey where, suddenly, your body prefers mystery puzzles over straight answers. I have always loved the escape and self-confidence that comes from working out. It allowed me the flexibility to eat anything I wanted and stay relatively healthy most of my life. Perimenopause changed all of that, and I felt like I was no longer in control o
Dec 16, 2024
Bones and Menopause
Are you worried about your bones? Remember when you were a kid and thought you were invincible, like a superhero in pajamas? I had that delusion well into my early adult years. However, if you've been fortunate enough to hit middle age and are nearing menopause, you might feel less like a superhero and more like a creaky old robot. Suddenly, every joint sound like a rusty hinge and your nightly aroma therapy involves the scent of Bengay. Ah, the sweet smell of maturity… This
Oct 14, 2024
Poop 101: What Your Poop is Trying to Tell You
Well, poop! Welcome to the No. 2 comedy show! The secret to healthy poop involves the fabulous trifecta: timing, frequency, and presentation. We're here to dive into the art of poopology—the shapes, the colors, and some top-secret tips to keep your digestion doing the happy dance! Understanding Poopology Signs of a Healthy Bowel Ah, the quest for regularity—a tale as old as time! Being "regular" doesn’t mean you're chained to a once-a-day bathroom schedule. The secret? Your b
Oct 6, 2024
Fixing Frozen Shoulder
Frozen Shoulder (adhesive capsulitis) is a condition in which moving the Shoulder becomes painful, and the range of motion becomes limited. Some functional activities that can be affected by a frozen shoulder are brushing your hair or teeth, reaching behind your back, lifting something off a high shelf, or raising your arm into the shirt sleeve to get dressed. 3 Stages of Frozen Shoulder : A frozen shoulder typically occurs when the patient limits movement or is required to
Sep 9, 2024
Cortisol
Cortisol. Everyone remembers this Relacore TV infomercial from the early 2000s, promising the answer to all your stress-induced weight loss woes. Products like Relacore promise unmatched stress-induced belly fat reduction! For just three easy payments. Now, you probably wouldn’t be reading this article if Relacore had been the solution it promised to be. While Relacore has some ingredients like magnesium, ginseng, and magnolia bark, which can help with relaxation, it’s essent
Aug 26, 2024
Sleep: Why it’s Crucial
Nothing is worse than a bad night’s sleep. The tossing and turning, when your brain just won't shut off. You can’t get comfortable…too hot, too cold, or your body hurts. What about waking up every few hours to go to the bathroom? How about when your brain and body feel like it’s 3 am…time to get up!! Ugh! It’s the worst! Ever wonder how that lack of sleep really affects your health and longevity? Is it that big a deal? Does it matter more in menopause? Hint: The answer is ye
Aug 19, 2024
Supplements in Menopause
A supplement is a product intended to add nutritional value to the diet. Supplements are used to complete, extend, or reinforce something needed in the diet. Supplements are not meant to replace but to enhance something you already do. This is valuable in menopause since age and hormone-related changes diminish valuable nutrients and processes within a woman's body in this stage of life. Changes like osteopenia, sarcopenia, and estrogen all begin to decline around menopause.
Aug 12, 2024
Alcohol: Bad for you?
It is tempting to kick back and enjoy an alcoholic drink after a long day of work. We've all been there, right? Alcohol helps you relax and unwind and can make any experience more enjoyable. Like it or not, it's a huge part of our social culture. You'll be offered a drink during your diet at some point. People always ask, " Is it bad for me or not ?" And, like most honest answers, it depends. The best way to look at alcohol is to use the popular science or medical expression
Jul 28, 2024
Incontinence
Incontinence: The loss of urine control is a common concern for over half of the population in the United States, and 1 in 5 women have moderate to more severe symptoms. (2) Even among women in their 20s, the prevalence of any urinary incontinence is greater than 1 in 3, and it exceeds two-thirds among women in their 70’s. (2) . Additionally, about 17% of women over 18 years old have overactive bladder (OAB), and an estimated 12.2 million adults have urge incontinence ( 2 ).
Jul 15, 2024
Injuries and Menopause
Injuries can happen quickly and unexpectedly. The best way to avoid being forced to sit on the bench during the “game of life” is to prevent injury from the beginning. The most common injuries are sprains and strains, often occurring at the ankle, knee, and wrist. If not allowed to heal properly, these can become nagging long-term issues. The best way to heal an injury is to prevent it from occurring in the first place. Before we get into specifics on prevention, let’s chat m
Jul 8, 2024
Metabolism: Is Yours Broken?
Is your metabolism broken? If you have felt the desire to throw the scale against the wall, shake your fists at the diet “gods, and scream, “Why are you punishing me, diet gods? I followed all your rules” and then quit, but DON’T! I promise you will regret it, but you may have some work to do to optimize your metabolism. Things can definitely move slower as we age, especially after menopause. This is due to a few things: the first is hormonal shifts, especially after menopau
Jun 24, 2024
Hydration in Middle-Age Females
Hydration. Everyone says you should just drink more water. First, I'll tell you why that's important for everyone, and then I’ll let you know why it's essential for ladies in this stage of life. You've probably heard drinking water stimulates metabolism and helps you lose body fat. This is true, especially when drinking cold water promotes thermogenesis or body heat production. The body expends energy to warm the cold fluid to body temperature, thus boosting metabolism. If yo
Jun 2, 2024
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