Michele Miles is a wife, mom of three and faith-filled Christian. She’s excited to share God’s word and be a blessing to women in need in the season of Menopause. She’s Balanced, founded by Michele Selon Miles, offers holistic support for women navigating menopause. Inspired by her personal journey as a registered Occupational Therapist, Michele’s mission is to provide tools for women to thrive in all areas of life, with faith and balance at the core. Guided by love and understanding, She’s Balanced welcomes women of all backgrounds to embrace this transformative stage. Website: www.shesbalanced.com
By Michele Miles
She’s Balanced Founder
Hey everyone! I wanted to talk to you about something I've been learning a lot about: our circadian rhythms. You know, that internal 24-hour clock that affects everything from our sleep to our mood and even how we process food? What I found fascinating is that as women, our clocks tick a little differently. Our cycles are shorter, and our hormones behave differently than men’s. That’s something we need to keep in mind.
Now, I know the summer can throw us off. Jet lag if we’re traveling, and the general stress of the season can really mess with our rhythms. This disruption affects our appetite hormones, which can lead to cravings and weight gain. I’ve been trying to find ways to combat this, and I wanted to share some of my favorite tips with you.
For me, staying healthy during the holidays means focusing on a few key things. First, I try to boost my workouts with high-intensity exercises like sprints, High Intensity Interval Training, and plyometrics. These help me feel good, burn fat, and build muscle. Second, I prioritize quality food. I focus on nourishing my body, not just restricting calories, and I enjoy those holiday treats mindfully. Lastly, I make sure to find moments of peace through short meditation, deep breathing exercises, or even just a mindful walk.
Mindful eating has been a game-changer for me. I’m really trying to pay attention to the taste and texture of my food, avoid distractions while eating, and listen to my body’s hunger and fullness cues. And when I need a moment to myself, I practice meditation, deep breathing, or even just pay close attention to the sensations of walking.
I also wanted to share some podcasts that have been incredibly helpful on my menopause journey. Dr. Stacy Sims, in particular, has been a wealth of knowledge. I’ve listened to her on Ali Shapiro’s podcast, as well as Hailey Happens Fitness and Biceps after Babies. They really drive home the point that “women are not small men,” especially during midlife and with exercise.
By understanding how our internal clocks work and making these small adjustments to our lifestyle, I believe we can really navigate the challenges of the holiday season and maintain our well-being. I hope you find these tips helpful.
Our bodies have an internal 24-hour clock called the circadian rhythm, which influences sleep, mood, and even how we process food.
• Women's clocks tick differently: Women's cycles are slightly shorter, and their hormone release patterns vary from men's.
• Jet lag and stress throw off our rhythms: This can disrupt appetite hormones, leading to increased cravings and weight gain in both sexes, but through different mechanisms.
Tips for Staying Healthy During the Holidays:
• Boost your workouts: High-intensity exercises like sprints can improve mood, burn fat, and build muscle.
• Prioritize quality food: Focus on nourishing your body, not just restricting calories. Enjoy holiday treats mindfully.
• Find moments of peace: Incorporate short meditation or mindfulness practices into your day to reduce stress.
Examples of High-Intensity Exercise:
• Sprint intervals: Short bursts of intense exercise followed by brief recovery periods.
• HIIT (High-Intensity Interval Training) workouts: Incorporating short bursts of high-intensity exercises into a workout routine.
• Plyometrics: Exercises that involve explosive movements, such as box jumps and plyo push-ups.
Examples of Mindful Eating:
• Mindful chewing: Paying attention to the taste, texture, and aroma of your food.
• Eating without distractions: Avoiding screens and focusing on the act of eating.
• Listening to your body's hunger and fullness cues: Eating when you're truly hungry and stopping when you're satisfied.
Examples of Mindfulness Practices:
• Meditation: Focusing on the present moment by observing thoughts and sensations without judgment.
• Deep breathing exercises: Practicing slow, deep breaths to calm the mind and body.
• Mindful walking: Paying attention to the sensations of walking, such as the feeling of your feet on the ground and the rhythm of your breath.
Below are some great podcast you can listen to help in your menopause journey
Podcast with Ali Shapiro from the Ali Shapiro Podcast on Dr. Stacy Sims on How “Women Are Not Small Men” (especially at midlife & with exercise).
Podcast with Hailey from Hailey Happens Fitness on Training for Life; Working with your Female Physiology with Dr. Stacy Sims.
Podcast with Hailey from Hailey Happens Fitness on The release of ROAR and other Good things.
Podcast with Amber from Biceps after Babies on Optimal Training and Nutrition Strategies for Women with Dr. Stacy Sims.
By understanding how our internal clocks work and making small adjustments to our lifestyle, we can better navigate the challenges of the holiday season and maintain our well-being.
