What’s the Midlife Fat + Stress Connection?
The silent but deadly toll stress takes
Life sure has a way of throwing us stress triggers in midlife…
Parenting kids of all ages, caring for aging parents, managing health issues, career demands—the list goes on and on.
All of these types of stress feel mentally and emotionally overwhelming!
But, the harsh reality is that all of this stress can take a significant physical toll on your body and overall health.
When you’re stressed, your body launches into a domino effect of internal reactions to keep you safe.
Your “fight or flight” response gets ratcheted up.
And if you can’t turn the stress off, it results in:
• Increased difficulty sleeping
• Chronic inflammation
• Difficulty recovering from exercise and healing from illnesses/injuries
• Chronically higher levels of cortisol and dysfunctional insulin activity
• Higher amounts of visceral fat (aka, dangerous belly fat)
• Greater incidences of cardiovascular diseases
There is hope!🌟
The work you do now to manage your stress, will pay dividends as you move through midlife.
Today’s issue features foundational guidelines to manage your stress better and even unlock your body’s fat loss abilities.
Why This Matters
Living in a state of constant stress is one of the biggest contributing factors of not only excess belly fat (visceral fat), but also higher incidences of cardiovascular diseases. You have to become a “Stress-Managing Ninja”, so that you can not only reach your fat loss goals but also optimize your overall health.
FITNESS SIMPLIFIED
Raise your hand if you like a good “sweat session”! 🙋
♀️Yes, high intensity workouts are highly effective for training your cardiovascular system, building muscle and burning fat.
But let’s pause on that last point.
Is fat loss one of your goals??
Then, it is essential to balance any high intensity efforts with low intensity, gentle work to ensure your body does not remain in a heightened, stressed-out state.
Fitness Tip to Lose Body Fat
Incorporate Gentle Movement
Years ago we used to host an annual retreat for the members in our programs.
In the evening, I would lead the ladies through a gentle, deep stretching and breathing session.
It’s the perfect way to settle your mind, muscles and nervous system, leading to more efficient recovery, better sleep and overall health.
Why does this work?
• Stimulating your muscles, nerves and lymphatic system in gentle ways allows your brain to relax.
• Once your brain begins to relax, it can signal your “parasympathetic” nervous system to kick on, which controls your stress and rest hormones, and even digestion.
• With your parasympathetic nervous system engaged, your “sympathetic” system (the stressed out one) can finally take a break.
Start small - this is not a time to put pressure on yourself!
You only need 3-5 movements, targeting each area of your body.
Especially your hips and shoulders.You should feel relaxed, mellow and refreshed at the end —NOT sweaty & tired!
Here are 3 movements specifically for your shoulders that are ultra-relaxing and will help your body destress:
Recovery Moves for Upper Body Muscle Tension
- Foam Roll Upper Back & Shoulders (2-3 minutes): Use your foam roller and specifically target muscles around shoulder blades and along the spine.
- Upper Back & Shoulder Active Release (5-6 reps): Place arms on roller, then roll forward while pressing your chest to the floor. Hold for one exhale, then rise up and repeat.
- Passive Release for Chest & Shoulders (5-6 deep breaths/side): Lay on side, tuck knees up to protect your lumbar spine, reach one arm in front before swinging it up and opening to other side. Hold for deep breaths.
Extra tip: Don’t rush this! Spend some time with each of these moves, taking deep breaths and pressing into the positions with each exhale. Listen to your body and focus on what feels good. (Want a roller like mine? Click here and use the coupon code MEGAN15 at checkout.)
Did You Know...
- The point with a gentle stress-reducing workout session is NOT to burn calories. The point is to feel good and relax, which in turn will have a positive impact on your body’s fat storage mechanisms. Ignore any calorie tracking devices for these workouts!
- Your breath has the power to “spiral up” or “spiral down” your nervous system. When you take short, quick or forceful breaths, you are amping up your sympathetic nervous system (fight or flight feelings). The key to settling your nervous system and activating your parasympathetic nervous system (rest & digest) is to take long, slow, deep breaths.
- Short, acute bouts of stress on your nervous system are healthy. But the key for your health is to not stay in that state. Being chronically stressed - even at a low level - can create repeatedly elevated cortisol levels. And that makes fat loss very challenging!
NUTRITION SIMPLIFIED
Are you aware that the average person goes on and off diets 126 times over the course of their adult life?
126 TIMES!!😱
That number is staggering!And heartbreaking.
It may seem counterintuitive.
Even counter cultural.
But consistently restricting your food and being in that diet mindset is extremely stressful on your psyche...and your BODY!
Nutrition Tip to Achieve Fat Loss
Avoid Food Restriction
You do NOT have to stay in this cycle.
You can change this trend for yourself, even if fat loss is your goal.
How?
Aim for eating MORE—More robust meals that are loaded with high quality nutrients.
Versus eating LESS—Restricting yourself and trying to eat less of everything.
The restrictive approach always backfires, leading to binging and overindulging.
Here’s your gameplan:
• If it’s a mealtime, stop what you’re doing and eat.
• Load up your plate with PRO’s (PROtein & PROduce),
• And eat all the way up to the 80% full mark.
Trust me…this is how you feel satisfied and avoid diving into a bag of chips later.
Here is a very simple, no-stress recipe that is full of nutrients and flavor!
Sheet Pan Sausage, Peppers + Potatoes
More ideas to Take the Stress out of Meals
- Swap out the sausage for shrimp and mix in asparagus & cherry tomatoes (quick cooking PROduce) and bake for 10 minutes (or until shrimp is pink) at 400f.
- Put a few chicken breasts in the crock pot with your favorite jar of salsa for 4-6 hours, then shred the chicken and add canned black beans for tacos, burritos or a salads.
- Prep smoothie packs for a quick solution on a busy morning: put a generous handful of spinach, 1/2 cup of berries &/or a cut-up banana into baggies for the freezer. Pull one out, add to blender with a scoop of protein powder, 1/2 cup Greek yogurt and your choice of liquid. Blend & go!
MINDSET SIMPLIFIED
My friend, with all of this, we need to give ourselves the gift of grace.
Whether or not you feel like you should —actively manage your stress EVERY SINGLE DAY.
This is the foundation on which the other pillars of your health will succeed.
Slowing down does not need to be stressful!
Build 2-3 moments into your day that allow you to relax, restore and retreat from stress.
✔️ Turn off the screens and read a book
✔️ Savor a cup of tea in the afternoon
✔️ Go for a leisurely walk while listening to your favorite relaxing & uplifting music
✔️ Settle on the floor and pet your dog for 5 minutes
These little moments add up!
Dopamine is released, reducing your cortisol.
Which will ultimately help with your fat loss efforts.
And more importantly your overall health.
What’s your favorite way to unwind?
Go and do it today!
Mindset Tip to Succeed at Fat Loss
Actively Manage Your Stress
THE TAKEAWAY
Midlife can be a time of significant chronic stress, which in turn undermines all the hard work and diligence you’re doing to achieve optimal health. Use these guidelines to become a Stress-Managing Ninja and you will experience wonderful benefits from today on.
- Incorporate Gentle Movement
- Avoid Food Restriction
- Actively Manage Your Stress
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 356. Is Stress Silently Killing You?
Ep 276. The Hidden Toll: Stress’s Silent War on Women
SPECIAL RESOURCE
This deep stretching routine takes just 20 minutes and will give you pure relaxation. By the end, your body and muscles will feel like butter - melted in all the right places and fully relaxed. Enjoy!
FULL BODY DEEP STRETCHING ROUTINE
Until next week... Be strong
