The Betty Rocker Show

In perimenopause, the 5-10 year period before our cycle stops entirely (menopause) it might feel like all the things that used to work for you don't work anymore, and your body just isn't responding like it used to. As our estrogen and progesterone levels begin to get off balance and decline, it has a big impact on our recovery, our body temperature, sleep, body fat, muscle and so much more. Today I'm exploring the strategies you can use to mitigate some of these symptoms, build more strength and lose body fat, support a healthy gut microbiome and so much more! In this episode I'm exploring... ⭐️ What happens to our hormones in perimenopause ⭐️ Exploring hormone balancing strategies like supplements and creams ⭐️ The impact of the stress response, and why it hits us harder in perimenopause ⭐️ The interplay between insulin and estrogen, and why sugar has a bigger impact than ever ⭐️ The importance of supporting a healthy gut microbiome and the estrobolome ⭐️ The most important things to include in your diet in perimenopause ⭐️ Specific workout adjustments to make in perimenopause Links to follow up from this episode: Get on the list to be the first to know when PeriMenoFit is released! 6 Adaptogens that support hormone balance The Body Fuel System meal plan My Dinner Plan eating system Full Body Collagen (and all Betty Rocker supplements) Betty Rocker Training Programs (90 Day Challenge, Home Workout Domination 1 and 2, Lioness) Free Foundations of Functional Fitness Workshop Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause Women's Health articles

Training with your cycle - explained! While you’re in the phase of life where you’re having regular periods, you may feel intuitively that you just don’t have as much drive during the days leading up to your period. And you may notice that certain times of the month you are able to absolutely crush your workouts. Following the rhythm of your cycle when it comes to your training and nutrition is a great way to feel your absolute best - and see the best results - and today I'll explain exactly how! In this episode I'm exploring... ⭐️The phases of your cycle, and what your hormones are doing in each phase ⭐️How you can optimize your training at each phase of your cycle ⭐️Nutrition tips to support you at every stage of your cycle ⭐️How to mitigate some of your PMS symptoms, and why we get them ⭐️Considerations for training if you're on the pill ⭐️Conditions that cause hormone imbalances overview Links to follow up from this episode: Rock Your Life - challenges and coaching accessible 24/7 Betty Rocker training programs, balanced and optimized for women in different life stages How to train through the stages of your cycle (article format, with diagrams) Women's Health articles

Think about how you are sitting or standing right now - and the posture you are in. Is this a posture you are frequently in? What muscles are activating in this posture? Over time the muscles that work more than others can exert pulling forces across our joints, causing imbalances we're not aware of - and that show up when we're training as well if we're not aware of them. Learn more about caring for your muscles and joints in today's episode, and how common movements create patterns so you can bring your awareness to your own daily postures and stay safe and strong while you're training. In this episode I'm exploring... ⭐️ Why stretching and mobility works benefits you around your workout sessions - especially in menopause ⭐️ The difference between mobility and flexibility and why they're both so important ⭐️ How our estrogen levels impact or muscle health ⭐️ Review of our daily posture and alignment, and how that impacts our movement patterns ⭐️ Bringing our postural awareness to our exercise routine ⭐️ Specific tips for supporting the rotator cuff, a commonly imbalanced joint Links to follow up from this episode: Free Foundations of Functional Fitness video series which covers: Posterior chain activation Intro to the rotator cuff Pushing and pulling foundations Squat, lunge and deadlift foundations and form Barefoot training tutorial Mobility and yoga foundations Betty Rocker training programs, balanced and optimized for women in different life stages

What impact is stress actually having on our muscle tissue and our ability to lose body fat? Can a workout be too stressful, or does it actually act as stress relief? And how do our stress hormones interact with hormones like estrogen and insulin? Today I’m diving into the body’s stress response for women in different life stages, key data points to let you know if your stress levels are elevated too much, and 12 ways that you can build more stress resilience into your daily life to help you mitigate the damaging impact too much stress can have on your body. In this episode, I’m exploring…. ⭐️ How the stress response system works ⭐️ How we can mitigate muscle loss and fat storage ⭐️ How insulin resistance and insulin sensitivity play a role in weight gain ⭐️ The connection between your estrogen and the insulin response ⭐️ Eating tips for keeping blood sugar stable with your cycle, in perimenopause and post-menopause ⭐️ How to monitor your body's response to stress: data points like hormone levels, blood pressure, RHR and HRV ⭐️ 12 tools to help your body deal with stress and improve your stress resilience ‌ Links to follow up from this episode: How estrogen impacts your body's response to exercise and more Blood tests and hormone therapy options podcast with Dr. Jill Carnahan More about your blood pressure More about your resting heart rate (RHR) More about heart rate variability (HRV) and how it's measured Podcast about Acupuncture and how it works with acupuncture practitioner Ashlie Klavon EMDR Therapy The Calm app The Balance app Heart Math app and device 6 Adaptogenic Herbs that support hormone balance and our stress response Betty Rocker training programs, balanced and optimized for women in different life stages

How do we get past plateaus in our training? If you've ever wondered how to keep progressing on the foundation you've built, or have questions about a specific program or how to tailor your training to your life stage (cycling years, perimenopause or post menopause), this episode is for you. I'm talking you through how your body responds and adapts to the stimulus you give it, and why you'll need to change that stimulus as you get stronger - and as your hormone status changes over time. In this episode, I’m exploring…. ⭐️ How to build a strong foundation and meet yourself where you’re at ⭐️ Ramping it up with either more time, or more resistance ⭐️ Getting more specific in your rep ranges ⭐️ The importance of applying your life stage to how you ramp up your training - custom guidance for your cycling years, progressing for perimenopause and progressing post-menopause ⭐️ How our training can exacerbate underlying imbalances from our daily life activities without good guidance ⭐️ The value of adding self care, mobility, yoga and stretching to your routine ⭐️ How to follow a customized program for your life stage Links to follow up from this episode: Access to a Rock Your Life membership (custom programs for women in all life stages) All Betty Rocker Workout Programs (90 Day Challenge, Home Workout Domination, Lioness, etc) Free Foundations of Functional Fitness Workshop (15 min videos for 14 days to help you build good form!) Building a Balanced Physique and Protecting your joints (article) Episode Transcript

Have you been faithfully working out, but feeling frustrated by how slow your results seem to be? Chances are, you're doing plenty of exercise....but you may be overlooking some key areas of your daily actions that are undermining your efforts! Let's talk about 3 key surrounding actions that will help your workouts pay off big time, and why this is so important in perimenopause and post menopause. In this episode I’m exploring…. ⭐️ Why overtraining backfires ⭐️Optimal training strategies for women in their cycling years ⭐️Optimal training strategies for women in peri and post menopause ⭐️ What happens when we don't eat enough to support our training ⭐️ How protein supports your body, and how your needs for it change when you hit your 40's ⭐️ How your carbs and fat fit into your daily meals ⭐️ What stress management is, and isn't ⭐️ How good sleep supports your goals ⭐️ Why all or something is the best path, especially when progress is never linear ‌ Links to follow up from this episode: Access to a Rock Your Life membership (custom programs for women in all life stages) How eating the right amount of protein affects a woman's body Shifting the Muscle to Fat Ratio for women: a Guide Guide to Training with your Cycle Perimenopause Training and Nutrition Guide Post-Menopause Training and Nutrition Guide Episode Transcript

Do you find it hard to stay on track with your fitness goals or find yourself feeling overwhelmed by everything on your to-do list? Join me today to talk about the 5 key reasons we get burned out, and how you can “all or something” your way forward! In this episode, I’m exploring…. ⭐️ If you’re stuck in a rut, here’s what to do! ⭐️ Identifying burnout and shifting things to serve you better ⭐️ What to do when results start to decrease in perimenopause and post menopause ⭐️ The way our brain seeks excitement ⭐️ How you can connect more deeply to the reasons behind your goals ⭐️ The choices we make today are setting us up for the woman we’ll be tomorrow Links to follow up from this episode: Access to a Rock Your Life membership (custom programs for women in all life stages) Guide to Training with your Cycle Perimenopause Training and Nutrition Guide Post-Menopause Training and Nutrition Guide Transcript

Dr. Stacy Sims, renowned author and scientist, educator and leader in the field of women-specific research is back on the podcast to talk about a range of important health topics. Tune in and join us if you’re interested in… How gut health impacts us from a hormone perspective over the course of our lives, Considerations for those with PCOS, Information about iron deficiency and how to navigate it, How getting more residual movement in daily aids in fat loss, The benefits of using a creatine monohydrate supplement for women, Hot and cold training therapies for women, Strategies for dealing with hot flashes, and Discussing the way the media portrays information about women’s health and what they get wrong. Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at: https://thebettyrocker.com/fat-loss-gut-health-and-hormone-imbalance-with-dr-stacy-sims Today's show is brought to you by: ⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches! Get it here: Rock Your Life - Online Home Workout Studio

Do you ever find yourself thinking back to conversations that you wish could have gone better? Maybe you lost your cool because someone was rude, or you felt uncomfortable and didn't say anything because someone was talking nonstop, or pressuring you. It's easy to find yourself in a challenging situation with someone where you feel like you’re walking on eggshells and feel afraid to speak up, or you end up feeling unseen, unheard or unappreciated after it's over. These feelings can cause a lot of stress and anxiety, and that's why we've got bestselling author Sam Horn here today to give us some great tools and techniques from her newest book “Talking on Eggshells” so we can feel more confident, more capable and more competent when things like this come up. Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at: https://thebettyrocker.com/mastering-communication-in-tough-situations-with-sam-horn/ Today's show is brought to you by: ⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches! Get it here: Rock Your Life - Online Home Workout Studio

Have you ever wondered how acupuncture works or what's behind the benefits? Today, Dr. Ashlie Klavon, acupuncturist, chiropractor and Chinese medicine practitioner joins me to explain! I've been receiving and seriously interested in this practice for the past couple of years and have noticed tremendous benefits in my ability to manage stress, as well as noticing how it supported the hormone adjustments I was working on with my primary doctor as I transitioned into perimenopause. There are many different things that acupuncture can support and treat, including hormone balancing (for PMS, perimenopause, menopause, infertility and more), the stress response, the inflammatory response, pain management, GI distress, anxiety, addiction, and many more. Learn more about how it works and if it might be of interest to you in today’s conversation. Enjoy the show, and find the transcript and any links mentioned in today's episode on the show notes page at: https://thebettyrocker.com/the-benefits-of-acupuncture-with-dr-ashlie-klavon/ Today's show is brought to you by: ⭐️ Berry Green Protein, my 100% organic, high protein, nutrient-dense whole food protein powder that contains 15 superfood greens, fruits and veggies and 22 grams of protein. Get your greens and protein all in one delicious smooth, strawberry vanilla flavored shake! SHOP HERE: Berry Green Protein  

What is the connection between what we eat and how we feel? Join me for a conversation about the connection between our diet and our mental health with Dr. Uma Naidoo, a Harvard trained nutritional psychiatrist, professional chef, and nutritional biologist and author of “This is Your Brain on Food.” Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/this-is-your-brain-on-food-with-dr-uma-naidoo/ Today's show is brought to you by: ⭐️ The Body Fuel System, my 6 week easy healthy eating system! This customizable plan is designed to sculpt your body from the inside out with done for you daily menus, grocery lists, simple meal prep tips and so much more! Enjoy gluten free, dairy free recipes, with Vegetarian options SHOP HERE: Body Fuel System - Get Lean and Stay Lean

Today I’m talking to Amy Morin, renowned psychotherapist and international bestselling author of “13 Things Mentally Strong People Don’t Do,” a book that has been translated into over 40 languages, and gives practical advice to help you train your brain for happiness and success. As a huge fan of her work, I’m delving into some of my favorite lessons from “13 Things Mentally Strong Women Don’t Do” and more, so join us to pick up some great tips for supporting your mental health and feeling more empowered in tough situations. Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: 13 Things Mentally Strong People Don't Do with Amy Morin Today's show is brought to you by: ⭐️ I ❤️ CHOCOLATE PROTEIN Betty Rocker’s chocolate protein powder from her brand, Whole Betty is an organic nutrient-dense whole food protein powder with 21 grams of protein per serving. You’ll recognize everything on the nutrition label as this smooth, delicious, dairy-free chocolate shake blends pea, pumpkin seed, chia seed and cranberry seed protein to support your body with the complete amino acid spectrum. It’s sweetened with monk fruit, and is 100% organic. Supplement your whole food meals and fuel up for your active lifestyle with I ❤️ Chocolate Protein! SHOP HERE: I ❤️ Chocolate Protein!

My doctor and friend Dr. Jill Carnahan is back to talk to us about the most important lab tests you should get for your health from a functional medicine doctor's perspective, the aftereffects of COVID on women in peri and post menopause, PLUS, we're talking about the best way to test your hormones to see where your levels are at and the different types of hormone balancing treatment options. Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-6-the-lab-tests-you-need-and-hormone-treatment-options-with-dr-jill-carnahan/ Today's show is brought to you by: ⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches! Get it here: https://shop.thebettyrocker.com/rock-your-life/

Join me and Dr. Izabella Wentz, bestselling author, Hashimotos expert, and integrative pharmacist who has a new book out called "The Adrenal Transformation Protocol." Today we're talking about thyroid and adrenal health to give you a deeper understanding of how these work together in the body, and how you can support them. Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-5-understanding-thyroid-and-adrenal-health-with-dr-izabella-wentz Today's show is brought to you by: ⭐️ Rock and Restore Aminos My free-form essential amino acid formula is perfect to use during your workout. This great tasting fruit punch formula contains 30 servings of all 9 of the essential amino acids (including the BCAA’s) in their free form for rapid absorption and metabolic use so you can rock your workouts, build lean muscle, recover faster, boost your immune system and improve cognitive function. Get it here: https://store.thebettyrocker.com/products/rock-and-restore

Our scale weight is a variable number that doesn't deserve the "weight" people give it when it comes to their decisions about their training or their perception of themselves. Tune in as I go over the truth about your weight, and explain the value in taking a closer look at your body composition so you can frame your actions toward progress in a more useful, productive way. Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-4-the-truth-about-your-weight/ Today's show is brought to you by: ⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches! Get it here: https://shop.thebettyrocker.com/rock-your-life/

Join me and my guest, Dr. Jolene Brighten for judgement-free straight talk about your body! We're digging into some of the topics in her new book, "Is This Normal" with medically accurate answers to questions you've been dying to know (but were maybe too embarrassed to ask) like your period, hormone concerns as we transition to perimenopause and beyond, and the perceptions we have about the way various parts of our body look. Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-3-judgement-free-straight-talk-about-your-body-with-dr-jolene-brighten/ Today's show is brought to you by: ⭐️ The 30 Day Challenge Meal Plan This 4 week eating guide is the perfect foundation for healthy eating to support you for a lifetime in your strong, fit body. This customizable eating plan comes with done for you daily menus, grocery lists, simple meal prep tips and so much more! Get it here: https://store.thebettyrocker.com/products/30-day-meal-plan

Dr. Vincent Pedre, functional MD and gut health expert is back to talk about how keeping your gut healthy with practical tips you can apply right away. He breaks down how the health and function of our gut is related to our energy levels and our mental health, and how disruptions to microbiome impact inflammation levels in the body. Plus we get into the gut-hormone connection as it relates to how we transition between our cycling years into perimenopause and menopause. You won't want to miss his new book, The GutSMART Protocol to follow up on everything we're talking about in this episode! Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s3-2-optimize-your-gut-health-with-dr-vincent-pedre Today's show is brought to you by: ⭐️LIONESS STRENGTH TRAINING Unleash your power with progressive strength workouts designed to sculpt lean muscle and build a fit physique with my Lioness Strength Training program! It includes progressive weight training, plyometric (HIIT) workouts, specialty core workouts, yoga and a complete 8 week healthy eating guide (gluten and dairy free) to help you fuel your workouts. Get it here: https://store.thebettyrocker.com/products/lioness

Welcome back to The Betty Rocker Show! In today's episode, I'm talking about the the actions we can take to create an optimal state in our bodies for fat loss and muscular strength to occur. Sometimes, people give up too soon on an exercise program thinking "it's not working" because they haven't really given themselves time to build the other important habits around their workouts that contribute to their body composition goals. Exercise is important, there's no question. But we have to put it into perspective with our other health practices that impact our hormones and metabolic processes. After listening to this episode, you'll have some great practical tips to apply the 4 pillars approach to your training right away! For links and resources, go to the show notes page: https://thebettyrocker.com/s3-1-shifting-your-body-composition-holistically-with-the-4-pillars-of-health Today's show is brought to you by: ⭐️ ROCK YOUR LIFE Betty Rocker's online women's fitness community and challenge workout program to get you stronger, healthier and loving life! Get a 30 day trial today and take any workout challenge from home while being supported by the community and coaches!

Join me and functional medicine practitioner Dr. Jill Carnahan as we take a look at some of the root causes of fat gain she sees in her practice that people don’t often expect. Hear who is a good candidate for intermittent fasting (and who isn’t) plus more on hormone health, how to read labs, recommendations for adaptogenic herb use, and more!  Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-15-hidden-causes-of-weight-gain-with-dr-jill-carnahan/   Today's show is brought to you by: ⭐️ROCK YOUR LIFE Enjoy building a strong, healthy body in the company of women from around the world, supported by Betty Rocker and the team coaches. We have all the fitness programs you need to achieve your goals and maintain a high level of physical health and confidence in yourself! Grab a 30 day trial to Rock Your Life!

Dr. Stacy Sims is BACK for an in depth discussion of dietary strategies as they relate to WOMEN specifically, including low carb diets, intermittent fasting and the ketogenic diet. We’ll be talking about nutrient timing and why it's essential to focus on muscle over fat loss, plus optimal training strategies for women at all ages, including peri and post menopause, as well as hormone replacement therapy and adaptogenic herbs. Enjoy the show, and get all the resources and links mentioned in today's episode on the show notes page: https://thebettyrocker.com/s2-14-women-specific-nutrition-and-training-with-dr-stacy-sims/   Today's show is brought to you by: ⭐️ROCK AND RESTORE My essential amino acid formula is perfect to use while you're working out to boost muscle protein synthesis and speed up your recovery. Rock and Restore contains all of the BCAA's and an optimal dose of leucine, the most anabolic BCAA along with all the essential aminos your body can't make on its own to support your brain, enzyme, hormone and immune function. Shop Rock and Restore here!   ⭐️ROCK YOUR LIFE Love 30 day Challenges? Me too! Rock Your Life is my online home workout studio with dozens of 30 day challenge workout programs you can do from home! Follow a challenge or chose from over 1000 different types of workouts in the class library! With support in the women's fitness community from me and the Team Betty Rocker coaches you'll have all the support and motivation you need to reach your goals! Grab a 30 day trial to Rock Your Life!