Ditch the diet; build muscle and master Menopause
In our search for health, many of us have fallen victim to the constant cycle of dieting, only to find ourselves back at square one. But what if you could ‘Ditch the Diet’ once and for all and discover a different approach to achieve a healthy body and maintain it for the long term?
In this Podcast episode join me and Joe Hoye, the founder of Hoye Fit. Hear how Joe is empowering women to ‘ditch the diet’, build muscle, restore their metabolism, optimise their hormones, and repair gut health.
Check out our conversation for top tips and strategies to support sustainable weight management.
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Chapters
00:00 Introduction to the Podcast
00:49 Meet the Guest: Joe Hoy
01:52 Understanding the Impact of Menopause on Weight Gain
00:00 The Importance of Evaluating Current Lifestyle
03:08 The Role of Technology in Fitness
04:11 Understanding Metabolism
07:13 The Journey of Joe Hoy
19:23 The Importance of Strength Training
27:59 The Role of Hydration in Fitness
29:34 Conclusion
Where do we begin when we consider lifestyle changes?
Begin by evaluating the current state of affairs before making any changes. This step is crucial because, without an understanding of where you are now, it’s impossible to determine the ‘route’ you need to take.
Joe suggests evaluating various aspects of your life, including nutrition, exercise, sleep, stress management, hydration, and overall lifestyle. This evaluation will serve as a baseline and help you identify where to begin on your health journey.
The Importance of Data Collection
Are people truly transparent about their habits and behaviours? Perhaps not. Using technology to track and collect data such as Apple Watch, Fitbit, and Garmin, it is possible to capture essential data points like steps, sleep, heart rate, and calorie intake. This data-driven offers accurate insights into an individual’s habits and a means to track progress.
Ditch the Diet
Crash diets are not sustainable and can wreak havoc on our metabolism. Instead, we advocate for a lifestyle shift, it is important to adopt sustainable healthy habits and be held accountable for our actions.
Understanding Gut Health
Nutrition plays a crucial role in gut health, factors such as food intolerances, previous medication use (such as antibiotics), and personal experiences must be taken into consideration as we aim to optimise gut health.
Strength Training for Women
A common misconception is that strength training will make women bulky. We agree that strength training is vital for maintaining muscle mass, especially during menopause. With age, muscle mass naturally declines, but strength training can reverse this process, increase metabolism, and help achieve a fit and healthy body. It is important to consider fitness levels and implement a phased introduction to strength training if it is new to you. Start with bodyweight exercises and gradually increase either the number of repetitions or the load.
Hydration and Movement
Hydration is crucial for overall health, and Joe recommends aiming for half an ounce of water per pound of body weight. Staying well-hydrated not only supports muscle function but also contributes to optimal bodily functions.
Movement for Mental Health
I have experienced firsthand the effects of movement on both physical and mental well-being. It can be a balancing act to find the right ‘prescription’ so stick with it until you discover a combination of nutrition, movement, and mindfulness that works for you.
Change your habits for life
Embracing a healthy lifestyle is a lifelong journey that requires a shift in mindset and a commitment to sustainable habits. Ditching crash diets, focusing on good nutrition, supporting gut health, and incorporating strength training can be a great recipe for health.
Remember, it’s never too late to start; evaluate where you are, make educated choices, and embark on a journey of empowerment and self-discovery. With the right support and mindset, you can achieve and maintain a healthy body for years to come.
Thanks to my guest
Joe Hoye of Hoye Fit
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Movement made for Menopause with Phillipa
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Disclaimer: Please note that any information we provide in this podcast does not constitute medical guidance and you should consult your medical practitioner before making any changes that could impact your health.
