The Midlife Reset: Sleep, Strength & Joyful Living for Women 50+

S: Welcome, welcome, or welcome back! Today we’re going to take a look at how poor sleep sabotages metabolisms and give you real solutions. I’m Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic.C: And I’m Cheryl Gordon. I educate midlife women about losing weight, feeling stronger and sleeping better with the tools of yoga and mindfulness. This is episode five in our series Midlife Reset.This is a huge and super important topic. For a deeper dive, Sharlene and I will be offering a four part video course later this year. Be sure to sign up for our newsletters (we’ll give the websites in the comments below this video) so you don’t miss the launch.S: So, how did you sleep last night Cheryl?C: I sleep better now. But in the perimenopause years, it became a real struggle to get to sleep, which I later learned is delayed onset sleep disorder, and then to stay asleep, which most of us know as classic insomnia.S: Me too. And it only gets worse the more you lie there, wide awake, stressing about how tired you’ll be tomorrow. That anxiety — and the sleep deprivation — start feeding off each other.And that is your first big clue as to why poor sleep contributes to belly fat.You see, when your body isn't getting enough restorative sleep, it registers that as a stress signal. And when you're under stress — whether it's emotional or physical — your body releases more cortisol.Cortisol as we know is your body’s main stress hormone, and one of its jobs is to store energy... often right around your midsection. It’s your body’s way of protecting you, but it’s not so helpful when you're trying to feel lighter and more balanced.So this isn’t just about being tired. It’s a hormonal loop — and breaking that cycle starts with understanding it. Because once you see the pattern, you can start to shift it — gently, and without judgment.C: I wish I would have reached out for help sooner. Here’s a wisdom bomb… the drop in progesterone reduces our body’s ability to produce melatonin. And progesterone is required to manufacture GABA. This is a neurotransmitter that induces a calm state of mind. Incidentally, research shows that somatic, mindful movement like yoga also increases GABA.S: It may also be important to note here on the topic of progesterone — it’s really the ratio of progesterone to estrogen that makes the biggest difference. Even if your estrogen is technically within range, if progesterone drops too low — which it often does in midlife — that imbalance can really throw off your sleep.Lower progesterone means less support for melatonin production, so your natural sleep-wake rhythm gets disrupted. And without enough melatonin, it’s harder to fall asleep, stay asleep, and feel rested in the morning.Another layer here is blood sugar. If you're experiencing spikes and crashes throughout the day — maybe from skipping meals, eating too many refined carbs, or constant snacking — that can mess with insulin regulation. And when blood sugar crashes in the night, your body releases stress signals that can jolt you awake.So while we often think of sleep as just about bedtime routines, it’s actually a full-day hormonal conversation — from what you eat to how your hormones are dancing together behind the scenes.C: Let’s talk about sleep interruption. A lot of my clients report that they slept for a few hours then woke up and couldn’t get back to sleep. Sleep interruption. I assure them that they are normal! This is a big topic but quickly, we cycle through approximately 90 minute sleep waves. We relax…sink into deep sleep… come up through REM and then almost wake up… and repeat. Physical exhaustion can keep us comatose for the first few cycles but then built up stress (or the blood sugar crashes you mentioned Sharlene) can claim dominance in the wee hours. And boy is my brain cuckoo at 3 am!S: Oh, totally — 3 a.m. brain is a whole mood. And here's why that time of night matters so much...Some of the most important repair work your body does happens right in those middle-of-the-night hours — especially when you're cycling through deeper stages of sleep. This is when your brain is consolidating memories, organizing thoughts, and cleaning out waste through something called the glymphatic system — kind of like a nightly rinse cycle for your brain.Your digestive system is also doing its own version of housecleaning — flushing out what's no longer needed, supporting liver detox pathways, and helping to regulate blood sugar and hormone balance for the next day.So when that rhythm gets disrupted — whether it’s from stress, hormone imbalance, or blood sugar dips — not only do you wake up feeling foggy, but your body misses out on that crucial overnight reset.That’s why we say sleep is so much more than rest — it’s repair, regulation, and reset all in one.C: If you haven’t already caught episode #4 (the Stress-Weight Connection), you’ll want to go back as there is more details in that. Let’s talk about solutions. We promised we’d show how to get back on track Sharlene.S: Yes! Let’s talk food — because what and when you eat absolutely affects how well you sleep.One of the biggest things I see with women in midlife is skipping meals or going too long without eating — especially in the afternoon. That can tank your blood sugar, which sets you up for evening cravings, late-night snacking, and those dreaded 3 a.m. wakeups. So the first step? Balance your blood sugar during the day. That means including protein, healthy fats, and fiber at every meal — especially breakfast. Yes, even if you're not hungry in the morning — that’s a signal your metabolism needs some loving.And while we’re on the topic of nutrients, let’s not forget magnesium. It’s one of the most common deficiencies I see — and it’s absolutely essential for calming the nervous system, relaxing muscles, supporting melatonin production, and even helping regulate blood sugar. Think of it as your body’s natural chill pill. You can get it from leafy greens, seeds, nuts, and whole grains — or supplement if needed, especially in the evening to help wind down. And remember, not all forms of magnesium do the same thing — we may have to talk about that in another episode.And finally, try to avoid heavy meals or sugar late at night. Your digestive system needs time to wind down too. Eating too close to bedtime can interfere with deep sleep, because your body’s too busy digesting when it should be restoring.C: It’s just not “ok” to sleep like crap. You need to make your health a priority!As I mentioned earlier, we have a full four part video series coming up to offer even more explanation and further tools. And on my website, www.cherylgordonyt.com, there are several videos and audio tracks to help with sleep. We’ll put the link to that in the show notes.Getting back to what you mentioned earlier Sharlene. Good sleep is a whole day in the making. Here are a few quick pointers to get you started on better sleep:* Good sleep begins in the morning. It might mean limiting caffeine. It means getting daylight exposure within 30 minutes of rising (preferably within 2 hours of sunrise). There is a unique combination of yellow and blue light rays when the sun is still at that angle. This communicates with a primal part of your brain, signalling it’s time to get active.* Invest in planning of your day, just like you were a big boss… prioritizing what will get your attention and where you may need to say NO. Heading problems off at the pass whenever possible instead of being too distracted by a newsfeed to really give yourself attention. This focus on your priorities creates a feeling of safety in your nervous system that influences bedtime thoughts.* Physical movement flushes inflammatory compounds, like the endotoxins from chronic stress, out of your system. This eases joint pain, creates a feeling of wellbeing and decreases risks of chronic diseases. It also reduces aches and pains when you are tossing a turning at 3 am.* Let the light fade gradually toward bedtime. Avoid overhead lights two hours prior to bed. Avoid electronic screens one hour before bed. Melatonin is released as the sun sets in natural environments. That primal part of your brain is still absorbing the directions from light sources. Too much light, or the wrong kind, is very confusing.* Do execute a relaxing regimen before bed… a bath, reading, stretching, meditating, etc. Recognize that the time assigned for sleep is sacrosanct. No working, scrolling, laundry, etc. If sleep is elusive, invest in practices that support Non Sleep Deep Rest such as meditation, restorative yoga or breathing consciously. These can be done right in bed. They alleviate anxiety around sleeplessness and research shows they benefit our brains and bodies similar to actual sleep, maybe even more effective in some cases!S: Love it! And while these tips might sound simple on the surface, the real magic happens when you turn them into habits. That’s when it all starts to click — and you realize how powerful small, common-sense shifts can be. You don’t need to overhaul your life to sleep better… just start with one or two gentle changes, and let your body show you what it’s been craving all along.C: My suggestion is to choose one new habit, like the early morning sunshine or adding more protein at breakfast. Work on that for a week or more until it feels normal. Then, rewatch this video or scan the show notes and pick number two on your list. It is not sustainable to do “all the things” at once. This is a lifetime project!S: And you can find more resources on either of our websites, www.purenaturalhealth.ca or www.cherylgordonyt.com Please subscribe to this youtube channel or comment. Let us know how your empress journey is unfolding and whether these topics affect you too. Next episode will be about staying hydrated… your secret weapon to detox and weight loss. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit cherylgordonyt.substack.com

C: Episode 4!!! We’re so amazingly psyched to finally give you the action plan for managing the stress - weight connection. I’m Cheryl Gordon. I help educate midlife women about sleeping better, feeling stronger and losing weight using the tools of yoga and mindfulness.S: And I’m Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic. You want to lose that menopause middle or belly? The stuff that just appears out of nowhere it seems!C: I know! And I was still exercising, eating healthy, etc. Where did all that flesh come from???S: Today we’ll look at the role of cortisol and why that causes weight gain. So many of my clients are busy, accomplished women who have juggled stressful schedules and lives for decades. Why do they suddenly gain weight from stress? It seems like nothing new after all.C: I might have a clue. (show graphic) When we’re at home base, we are feeling safe, calm and centred. Below home base, we’re feeling a lack of energy. Above home base, we’re feeling jazzed, maybe a bit scattered, even overwhelmed. We’re at our best when we’re at home base. Our brain is firing on all cylinders but we’re also maximizing efficiency in our systems. Pushing our systems to the orange zone is inefficient, exhausting and depleting our bodies of essential infrastructure repair resources.Picture a war zone. That’s a place that has been in crisis mode and it’s a blown up wreck of rubble. After decades of running crazy, never resting enough, pushing ourselves to the limit, our systems are a blown up wreck in a lot of ways. Not enough energy to digest well or do cellular repair.In our 30’s, we could get away with it. But the consistent deficit of restoring the systems adds up.S: And the hormone that circulates during prolonged periods in that orange zone is cortisol. When cortisol stays high for too long—whether from stress, over-exercising, or lack of sleep—it signals your body to store fat, especially around the belly. That’s because your body thinks it needs to conserve energy for a crisis, even if that “crisis” is just daily stress. Plus, cortisol triggers the breakdown of glycogen into glucose, flooding your system with extra fuel to escape the perceived threat—except there’s nothing to actually run from. And as we covered in the hormone episode, that spike in glucose triggers an insulin response, and insulin’s job is to store fat—especially in the belly.C: Last session, I mentioned yoga and mindfulness “snacks”.S: Yeah, I love that term! Rather than using food as snacks, we nourish our nervous system instead.C: It’s just not that easy for the average busy woman to take an hour for a yoga practice then meditate twice a day and glide around chanting peace, love and joy. It is a great way to live for sure, but not practical for most.Yoga and mindfulness “snacks” are mini-retreats that you weave into your day.S: Like the 3 minute breathing space?C: Yes! Or a quick series of stretches or a short “loving kindness” meditationS: And how often would you recommend people “snack” on yoga each day?C: I think it’s realistic to build in 3 snacks a day. Overall, this is only 15 minutes or less. You could squeeze that out couldn’t you Sharlene, as busy as you are?S: It’s just a matter of understanding the benefit and making that commitment to myself and making it a daily habit. And I may even venture to say to feel it’s benefits?C: You know it. How could just 3 - 5 minutes on a reset make any real impact? It’s got to do with resilience. I know how it feels to get stuck in the orange zone of stress. (Show graphic again) It’s addicting to feel that rush of adrenalin. Coming down out of the orange zone to the gray zone feels dull and depressing. God forbid I feel anything unpleasant! So I push back up to jazzy. There’s no real chance to get familiar with that green zone.The little “snacks” re-educate the nervous system to find that green zone. And you develop the ability to land in the green zone on demand, even if outside circumstances are still super crazy.S: I always feel more relaxed and grounded after yoga.C: The reason mindful movement is so powerful has to do with how stress is held in the tissues.Every event that has ever happened to you… someone smiled at you yesterday or, conversely, you almost got hit in traffic… this creates a neurochemical reaction in the body. The brain, almost instantaneously, evaluates this circumstance, searches through its lifelong database of possible meanings and then issues commands for a hormonal cascade that historically has helped you manage similar circumstances. To facilitate the effectiveness of this mechanism, the tissues in the body ALSO store records of these neurochemical signatures and stand super ready to send signals up to the brain as to how to react. It’s bi-directional information flowing constantly in your nervous system (and probably through your connective tissue).That’s why the slow, rhythmic movement of yoga, timed with deep nostril breathing, literally cleanses these neurochemical habits. Yoga really is unique in that it combines movement with no competitive aspect to fire up the nervous system. So you get the physical benefits of exercise plus the guidance back to the green zone.I really want to do a deeper dive on somatics and releasing stress in our four part course, Sharlene.S: Yes, I’m so excited about that. We’ll be releasing several deeper dive courses over the next few months so be sure to sign up for our newsletters to get priority access. You can find sign up forms and more resources on either of our websites, www.purenaturalhealth.ca or www.cherylgordonyt.com Please subscribe to this youtube channel or comment. Let us know how your empress journey is unfolding and whether these topics affect you too. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit cherylgordonyt.substack.com

S: Welcome to Episode 3! Today I’m excited to bust a few myths about hormones and weight gain. That jazzes me - being a nutrition nerd.C: This is Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic. I’m Cheryl Gordon. I provide education about sleeping better, losing weight and feeling stronger for midlife women using the tools of yoga and mindfulness.This is such an essential topic. All most of us know at this stage of life is that hormones are wonky and ruining my life!S: For sure. What we may have always taken for granted has suddenly shaken our confidence and maybe even the scale. I get it. Even for me, what I used to do for exercise or nutrition just stopped working.C: I thought I’d breeze through menopause because I do yoga. Yoga balances hormones. Which it does. But with the cataclysmic shifts for women over 50, a whole new level of understanding is necessary.S: So let’s dive in. You mentioned "cataclysmic shifts"—and that’s not an exaggeration! The changes happening in midlife aren’t just about menopause; they’re about how our entire system is interconnected. I look at it as the intersection of midlife where the ‘hormone domino effect’ collides with years of built-up imbalances—nutritional gaps, stress overload, digestive issues, and a metabolism that’s just not playing by the same rules anymore. It’s like our bodies suddenly changed the game on us! And no one informed us of the new rules.C: My yoga and self care rituals were great but there was this background deficit for decades. We just keep pushing because we can get away with it. No one told us when we were 30 that burning the candle at both ends would kick us in the ass someday. Or maybe they did and we didn’t listen.S: When we look at hormones, when one hormone shifts, it triggers changes in others, setting off a chain reaction that affects everything from metabolism to mood, sleep, and even how we store fat.For example, when estrogen starts to decline, it impacts insulin sensitivity—meaning your body might store more fat, especially around the belly. Lower estrogen also affects cortisol, your stress hormone, which can increase cravings and disrupt sleep. And when sleep is off, guess what? Your hunger hormones—ghrelin and leptin—get out of whack, making you feel hungrier and less satisfied with food.C: So, it’s not just "hormones gone wild"—it’s a whole cascade of effects that make it harder to feel balanced.S: Exactly! That’s why what used to work for diet and exercise may not work anymore. But when you understand this domino effect, you can start making shifts that work with your body instead of fighting against it.C: Wow, so it’s not just about willpower—it’s about working with our biology?S: Yes! And once we understand the "why" behind these changes, we can take steps to reset metabolism, balance hormones, and feel like ourselves again.C: So it’s not just estrogen that causes the weight gain BUT it’s the drop in many influential hormones that starts that domino effect. Why is it that insulin resistance becomes such a big deal?S: Great question! Insulin is one of the most powerful hormones in your body, responsible for regulating blood sugar and how your body stores or burns energy aka fat. But as we hit midlife, hormonal changes—especially the drop in estrogen—can make our cells less sensitive to insulin. This means your body has to produce more insulin to keep blood sugar stable.C: And more insulin means…?S: More fat storage! Insulin is a fat-storage hormone, especially around the belly. When insulin levels stay high, it becomes harder for your body to burn stored fat. Plus, insulin resistance can lead to energy crashes, sugar cravings, and that frustrating feeling of weight gain—even when you think you’re eating well.C: So it’s not just about carbs—it’s about how our body processes them differently now?S: Yes! And how and when we eat them. The same bowl of pasta that didn’t affect you in your 30s might now trigger a bigger insulin response in your 50s, leading to more fat storage and cravings later.C: That makes so much sense! So how do we keep insulin in check?S: The key is balancing blood sugar—which means focusing on protein, fat and fiber at every meal, choosing slow-digesting carbs, and avoiding long periods of fasting or extreme dieting. Strength training also helps because muscle makes your body more insulin-sensitive!C: We’ve all heard about reducing sugar and simple carbs. But it’s tricky right?S: The good news is this topic is making it to the mainstream more now than ever. There are some simple food fixes that can make a big difference—without feeling deprived. It’s not just about cutting sugar; it’s about choosing the right kinds of carbs. Simple carbs—like white bread, pastries, and sugary snacks—spike blood sugar and lead to crashes, cravings, and fat storage. But complex carbs—like veggies and legumes—break down more slowly because of the fiber they contain, keeping energy stable rather than peaking then crashing like it does with simple carbs. Pairing those with protein and healthy fats helps even more, making it easier to control cravings, boost energy, and lose stubborn belly fat. Perhaps the most supportive way of looking at carbs, is to not eat them on their own - to have them part of a balanced meal or at the end of a meal.C: In my training, I’ve become convinced that deprivation, in terms of low calorie diets or intermittent fasting, really screws up the nervous system. Which makes us vulnerable to binges and other behaviours to just make us feel better (think over exercising, excessive shopping, a little too much wine, etc). I really love your balanced, holistic approach here.S: Thanks! This is why we are here today, really trying to reassure women like us that losing the menopause belly is do-able without extremes.C: And I know that we’ll talk more next session about stress and weight gain, but can I just insert here how it is essential that we invest in self care? For example, I make great food choices all day long. Then it’s after dinner, I’m tired, trying to shut out all the messages in my head that I didn’t achieve enough today, etc. The chips and chocolate are calling to me while I’m trying to chill with Netflix. Willpower is just too hard when my defences are down. My nervous system KNOWS that if I just dive into that yummy treat, I’ll feel instantly better. It might be the first time all day that I feel relaxed or that I finally got something for just myself.That’s the secret… right there. We need to build in regular breaks throughout our day where we feel like we’re nurtured, where we can relax a bit and that our needs are being recognized.Shameless plug here for yoga and mindfulness snacks at regular intervals throughout the day. You can find lots of resources on my website… things that take just 3 minutes. I promise you, if you take this up as an experiment, you will definitely find those nighttime urges for simple carbs reduce.S: And it may be worth mentioning that by balancing macros (protein, healthy fat and complex carbs at every meal) can also help the nighttime cravings. I’m excited to dive deeper into this topic in our four part course, Hormones and Weight Gain. Be sure to sign up for either of our newsletters or comment below so you get priority access to it.C: If you found this helpful, please share with other fabulous women. In the meantime, you can find more resources on either of our websites, www.purenaturalhealth.ca or www.cherylgordonyt.com Please subscribe to this youtube channel or comment below. Let us know how this new knowledge is shifting your exercise or dietary habits. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit cherylgordonyt.substack.com

C: Welcome back to episode 2! Today, we’ll cover why caloric restriction is doomed to fail AND you’ll get some great strategies for befriending your metabolism. I’m Cheryl Gordon, yoga therapist.S: And I’m Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic. Here are the answers no one is talking about because selling you a medication, diet product or a supplement generates big recurring profits. Healing yourself naturally doesn’t generate ongoing revenue.C: Sharlene, let’s show the Total Daily Energy Expenditure pic. For me, it totally made it clear why calories in and calories out is just not helpful!S: Yes, the expenditure of energy is a good fundamental concept to understand when it comes to metabolism and weight management.Basically it’s the total amount of energy your body burns in a day. It’s made up of four parts:Basal Metabolic Rate (BMR) – This is the energy your body needs just to keep you alive—breathing, circulating blood, and even thinking! It makes up the largest chunk of your TDEE. about 70%Non-Exercise Activity Thermogenesis (NEAT) – This includes all the little movements we don’t think about—fidgeting, walking to the kitchen, even talking with our hands! Which makes up about 15% of the totalThermic Effect of Food (TEF) – This is the energy your body uses to digest and process food. Protein-rich foods actually burn more calories during digestion! This uses about 10% of TDEEC: That’s why you suggested last episode to prioritize protein!S: Exercise Activity (EA) – This is the energy burned during intentional movement, like workouts, yoga, or a dance class. 5%C: Whoa, just 5%! So it's not just about the gym?S: Not at all! In fact, NEAT can make a bigger impact than you think. Small daily movements add up over time, and understanding your TDEE helps you make smart choices for sustainable energy balance.C: So all the diets I’ve been on that calculate my Basic Metabolic Rate plus the calories I’m burning in exercise are bogus?S: Not necessarily bogus, but definitely incomplete. Most diet plans focus only on BMR and workouts, ignoring NEAT and the Thermic Effect of Food.C: So, I’ve been missing two key pieces of the puzzle?S: Exactly! If you only focus on exercise, you’re overlooking the 10-15% of calories burned through daily movement. Plus, digestion itself burns calories—especially when you eat protein-rich foods. The problem is, most diet plans don’t factor in how your body uniquely uses energy.C: That makes so much sense! So instead of obsessing over gym time, I should be looking at my whole daily energy picture?S: Yes! Sustainable weight management isn’t just about burning calories in the gym—it’s about working with your metabolism all day long.C: Can we just shout out to the rooftops that all that data on your smart device about calories burned is probably hurting your progress?!!!S: It can really distracting from mindfulness, right?C: When I’m teaching yoga, the smart watches are beeping and chirping. I find it affects my concentration so I can imagine how it interferes with the practice for the student. I’m so glad you’re clarifying why the obsession with tracking steps or calories is just not necessary. Let’s get into the experience of the activity… be mindful!S: Hear! Hear!We’ll take a deeper dive into why calories in and calories out is not an effective model in our dedicated four part course (details coming so be sure to sign up for our newsletters at www.cherylgordonyt.com or www.purenaturalhealth.ca) but let’s just outline here the reasons exercising to lose weight is a frustrating endeavour.C: You know Sharlene, I still find myself labouring under these outdated beliefs! So to our listeners, you are not alone!1. The body is a super efficient machine. For most of our existence as humans, starvation was a reality. For the first few minutes of an activity, the body might kick in extra energy but very quickly, it adapts and minimizes energy expenditure. So this phenomenon is not reflected in calorie counters on your smart device.2. Even if you did burn 500 calories on the treadmill, eating one store bought muffin blows that away.3. All that time pushing yourself into more and more km or calorie burn means you get pressed for time in other areas. This creates stress. Which inhibits weight loss. More on this in episode 4.4. Long periods of steady state cardio exercise can actually reduce muscle mass.S: Yikes! Losing muscle mass is not where we need to go.Because muscle is like a metabolic engine—it keeps your body burning energy efficiently. But as we hit midlife, things start to shift.* We naturally lose muscle mass—starting as early as our 30s. As women, we can lose up to 2% per year, and this loss speeds up in our 40s and 50s. Less muscle means a slower metabolism, which can lead to weight gain, less energy, and even a higher risk of injury.* Hormonal changes—declining estrogen, progesterone, and even testosterone can make it harder to maintain muscle and easier to store fat. Remember our discussion of the Musculoskeletal Syndrome last episode.* We often move less—life gets busy, stress increases, and we might not prioritize movement like we used to. Less movement = fewer calories burned daily.C: So that’s why it feels like my metabolism is slowing down?S: Exactly! But here’s the good news: You can fight back by focusing on muscle-building activities, staying active throughout the day, and fueling your body properly. Strength training, walking, and protein-rich foods can help counteract these changes and keep your metabolism strong!C: Just to emphasize… it’s a combination of prioritizing muscle building in fitness, focusing on protein each meal and investing in meaningful self care that shifts the needle… NOT cutting out food groups, starving yourself or doing killer workouts!S: Yes! It’s not about quick fixes—it’s about making small, sustainable shifts that work with your body. Let’s look at this again. (Show graphic on TDEE.)To naturally reset your metabolism, focus on these three areas:Move More – Prioritize strength training and increase daily movement (NEAT) to preserve muscle and keep your metabolism active.Fuel Smart – Eat protein at every meal to support muscle maintenance and boost the Thermic Effect of Food (TEF).Recover Well – Stress management, quality sleep, and self-care all help regulate hormones that impact metabolism.When you put these together, your body starts working for you instead of against you!C: I still find myself a little panicky that I didn’t get my “k’s” in. And feeling guilty when I’m putting up my feet mid day. But I look at my scale with a big grin and know this is the secret sauce.S: Right?! We’ve been fed this story for decades, and we’ve taken it as truth. But now, we know better—and we can do better!If you found this helpful, share it with other women who could benefit from it, too. And if you want more resources, check out our websites: www.purenaturalhealth.ca or www.cherylgordonyt.com.Don’t forget to subscribe to this sub stack and drop a comment below—tell us how this new perspective is shifting your approach to exercise or nutrition. We’d love to hear from you!C: See you next episode for an essential discussion about hormones, especially the one hormone that holds fat more than any other. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit cherylgordonyt.substack.com

S: Welcome! It is so amazing that you’re here. This 8-part series is intended to break myths, empower women, and provide real, actionable steps. We’re going to help midlife women manage their weight without extreme diets or over-exercising.I’m Sharlene Styles, a holistic nutritionist, metabolism mechanic, and life coach.C: And I’m Cheryl Gordon, a professional yoga therapist. The real reason I’m here - partnering with Sharlene - is because I wish this resource had been available to me ten years agoS: After years of helping women transform their health, I found myself facing challenges when I hit perimenopause. What once worked—just didn’t anymore. That led me to dive deep into hormones, metabolism, and midlife health—first to solve my own struggles, then to help others do the same. Now, I’m here to share what actually works, so you don’t have to waste time guessing or feeling stuck.C: Sharlene and I are committed to getting this essential info out to women like us. Each episode will be under 20 minutes and blend nutrition, movement, stress management, and mindset to create sustainable results.S: Cheryl and I are dedicated to supporting women, like you and like us, find answers in a sea of misinformation and outright craziness sometimes.C: Let’s dive in. Sooooo, menopause kicked my butt. I’m a little embarrassed to admit that it wasn’t the hot flashes, wrinkles or sleeplessness that drove me to finally ask for help. It was the weight gain.S: So many of my clients come to me frustrated about menopause weight—especially that stubborn 'menopause belly' that seems to appear overnight and refuses to budge. And I get it! It’s confusing because what worked in your 30s just doesn’t work the same way anymore.C: The messaging in my mind was so judgemental! You are snacking too much. You should cycle longer, get your heart rate up!S: Ok, first myth busting… let’s just shout this from the rooftops! Miidlife weight gain isn’t just about eating less and moving more—it’s about changing hormones and a shifting metabolism.And here’s the why… As estrogen declines, fat storage patterns shift, and your body starts holding onto weight—especially around the midsection. At the same time, insulin sensitivity decreases, making blood sugar spikes (and crashes) more common, which fuels cravings and increased fat storage. Throw in higher cortisol from stress, which signals your body to store fat as “protection,” plus a natural decline in muscle mass, and suddenly… your metabolism is running at a completely different speed than it used to. I can’t wait to show you the metabolism facts in our next episode.C: We have a great visual for you to help explain this next episode.Beating myself up that I wasn’t exercising enough, or that I had to cut out all carbs, was definitely not the answer. I know this, not only because the research supports this, but because my own body was proving it!S: But here’s the good news—you’re not stuck with it. Midlife weight gain isn’t inevitable. Once you understand how your hormones and metabolism are shifting, you can make small, strategic adjustments that work with your body instead of against it.C: Let’s talk about those adjustments. I just want to highlight that making all the changes at once is counterproductive. Change is sustainable when it’s sequential and broken into manageable bites.It means I needed to set some goals, be kinder to myself and find patience as my body and I figured out this stage of life. And Sharlene, this is what you do with your clients…. Create individualized plans, right?S: I’ve worked with hundreds of women just like us.One of the biggest shifts we can make to support your metabolism is prioritizing protein.As we age, muscle mass naturally declines, which slows metabolism and makes it easier to store fat—especially around the midsection. Protein is key to preserving muscle, keeping your metabolism active, and preventing that stubborn weight gain.It also stabilizes blood sugar, which helps reduce cravings, energy crashes, and the fat-storing effects of insulin spikes. And bonus—it keeps you fuller for longer, so you’re not constantly battling hunger.So, what does this actually look like? It varies from person to person but 25–30 grams of protein per meal is a good general zone. That could be 3 eggs at breakfast, a piece of salmon or chicken at lunch, or a hearty lentil and veggie bowl at dinner. A bit of an advanced strategy is to make sure you get a variety of proteins in your diet. It’s easy to eat the same foods on rotation, yet our bodies need a variety of nutrients from various foods, specifically amino acids from proteins that our bodies can’t make on their own.So, instead of focusing on eating less, start focusing on eating smarter. Fuel your body with enough protein, and you’ll naturally support your metabolism, energy, and hormones—without feeling deprived.C: I had to be willing to take a fresh look at so many of my lifestyle habits. I did yoga daily, meditated, lots of hiking and biking. Achy joints caught me off guard. It made me nervous to move. That zumba class could put out my back, etc. As we lose muscle mass, we become more susceptible to injury. It’s a vicious circle. Then we really do get old.You feel achy because estrogen acts as a regulating factor in nearly all types of musculoskeletal tissue, including bone, tendons, muscle, cartilage, ligaments, fascia, and even adipose tissue. The midlife drop in estrogen that begins in perimenopause is the catalyst for it all.We need to understand that the musculoskeletal syndrome of menopause affects approximately 70 percent of us. Yet in 40 percent of women who suffer from it, no structural findings will manifest on x-rays, MRIs, or scans. Doctors might misdiagnose the syndrome as psychological or just tell you to get used to getting old.You see the scale going up and the pressure to exercise more increases.S: But if your joints are achy, exercising MORE isn’t fun. And it adds more things to your “to do” list that gives you enough stress as it is.C; The big game changer for me was acknowledging that the stress of my life was hoarding the weight.S: Oh, cortisol! If you’re dealing with stubborn midlife weight gain, stress might be playing a bigger role than you think.Cortisol is your body’s main stress hormone, and when it’s running high—whether from work stress, poor sleep, skipping meals, or even over-exercising—your body goes into “survival mode.” That means holding onto fat, especially around your belly, and slowing down digestion because your body thinks it needs to conserve energy.And here’s the kicker—even if you’re eating well, if your cortisol is too high, your body may not be digesting and absorbing nutrients properly. So instead of fueling your body, food can sit like a brick in your stomach, leading to bloating, sluggish digestion, and energy crashes.C: Let’s admit it. Even yoga teachers, Sharlene and I both practice daily, have STRESS. Stress response isn’t inherently bad. It’s how I get up out of bed in the morning or how Sharlene and I got these videos organized. You’re not doing anything wrong if you have some stress. It’s the chronic, wearisome, “I have no control over this stress” that we’re talking about.S: But there is good news. You can absolutely lower cortisol naturally. It takes some lifestyle shifts, but simple things—like eating balanced meals (instead of skipping or rushing through them), taking deep breaths before you eat, and actually allowing your body to slow down, like prioritizing sleep and rest—can make a huge difference.C: Us goal oriented, kick ass women really need to start prioritizing our own comfort. This was a key point in my weight loss last year. Taking a deep dive into how to create a feeling of safety and kindness for myself.Decades of making sure everyone else was happy and fed left me starving for a little nurturing. It was really tough to come up with a plan that celebrated my small wins and proved to my nervous system that I was a priority. Everything was about relaxing with a glass of wine or indulging in chocolate as a refuge from discomfort. Or retail therapy. None of which truly nourished my soul.Resting is vital to weight loss. We’ll talk more about that in episode 4. So is investing in authentic, supportive relationships. This means boundary setting, asking for what we need and truly being present in the moment. This is episode 7 (maybe my favourite).So Sharlene, if you had to just boil this down to a couple key points, what would be the new rules for midlife weight management?S: It really comes down to a few key shifts that make all the difference in midlife.First, balance your blood sugar. If your blood sugar is spiking and crashing all day, your body is constantly in fat-storage mode and contributing to even more physical stress.. So instead of skipping meals or grabbing quick carbs, focus on protein, fiber, and healthy fats at every meal to keep things steady.C: A shout out here to mindful eating. We’ll talk more about that next session. Magic stuff.S: Second, prioritize protein. We naturally lose muscle as we age, and that slows metabolism. Eating enough protein—about 25 to 30 grams per meal—helps preserve muscle, keeps you full, and supports fat loss. But eating protein isn’t enough on its own. We need to use that protein. Which leads to number 3…Which is to focus on building muscle instead of burning calories. A lot of women try to out-cardio midlife weight gain, but too much cardio can actually backfire by raising cortisol and breaking down muscle. Strength training and walking are far better for metabolism and hormone balance and to put the protein to use.C: Strength training for women is essential! You can get a great bone building workout done in about 20 minutes vs an hour on the treadmill. Look at the time you can save!S: Fourth, support your nervous system. If your body is in a constant state of stress, high cortisol tells it to store fat—especially around the belly as well as increases cravings and impacts sleep, which when heal and cover leading to even more stress. uggh! Simple things like deep breathing, slowing down when you eat, and getting quality sleep make a massive difference.C: Be sure to tune in to episode 5 to learn a lot more about sleep and weight loss.S: Midlife weight management isn’t about eating less and moving more. And your body that’s not working the one it once did? It’s not broken—it’s always working for you. The key isn’t pushing it harder or getting frustrated with it, but understanding what it needs now and learning to work with it. When you do that, everything gets easier.C: Sharlene, I so appreciate how you have researched and field tested this wisdom so thoroughly. I hope so many women watching this share this series with their friends. We can create a revolution!S: I’m down for that! Tune in to our next episode when we dive a little deeper into metabolism. It’s not just calories in and calories out.C: In the meantime, you can find more resources on either of our websites, www.purenaturalhealth.ca or www.cherylgordonyt.comS: For now, check out the links in the show notes to access my FREE five day hormone balancing meal plan to get started.C: Please subscribe to this substack so you don’t miss any episodes. Comment to let us know how your empress journey is unfolding and whether these topics affect you too. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit cherylgordonyt.substack.com