Exercise

Finally, in this part of the lifestyle reset module, I want to talk a little bit about exercise. This is something you hear a lot about — what kind of exercise should we be doing, what kind of diet should we be eating? Everybody seems to hyper-fixate in our modern environment on diet and exercise. And while they’re two important pillars — we talked about how it’s important to be nourished and it’s important to move — what we’ve forgotten in our modern world is simply the importance of movement overall. Our bodies were made to move, and our modern environment is very sedentary nowadays. I’m talking to you behind a screen, exposed to blue lights, sitting on my chair — and I’ve been here for hours. We tend to be far more sedentary than we were back in the day. I think back to my grandmother and great-aunts — who sadly are no longer here — and how much they moved all day long. They woke up, prepared breakfast, went to the market — and they didn’t drive there, they walked. They’d go to the butcher, the baker, the fruit and vegetable seller, then walk home, clean the house, and prepare meals. My great-aunt didn’t even have a washing machine — she’d go down to the stream and wash clothes by hand on a board, which was physically demanding. She was also a knitwear maker, spending hours standing at her machines. They only really sat down at the end of the day, maybe to eat or to watch a little TV. They moved all day long — and they were fit and healthy into old age. They weren’t overweight, and I never saw them do a squat, a burpee, or go for a run. That constant movement mattered more than any formal “exercise.” While structured exercise is important — and I’ll talk about what types I recommend at this stage of life — we don’t want to forget about simple movement. Non-Exercise Activity Thermogenesis (NEAT) contributes more to our overall energy output than exercise itself. Moving throughout the day — taking walks, stretching, standing up regularly, taking breaks from sitting — all of that matters. If step trackers help you, great, but the goal is simply to sit less and move more. This ties in beautifully with getting outside. Unless you really can’t, don’t just walk on a treadmill staring at a screen. Get outside and get that daylight on your eyes — it supports your circadian rhythm too. So, movement versus exercise. When it comes to exercise, we want to focus on what’s hormonally respectful for this stage of life. Now, if you’re my age — I’m 50 — you’re probably from the age of aerobics and chronic cardio. I still see so many women my age on treadmills or cross-trainers, sweating it out for hours. Cardio has its place, but chronic cardio isn’t serving us the same way it might have in our 20s or 30s. Many women also love HIIT training because it’s short and time-efficient — 15 or 45 minutes and done. Or they’re doing spin, CrossFit, or marathons. These are all great achievements, but at this stage of life, especially if you’re experiencing hormonal issues, they might not be the best types of exercise. All exercise is a stressor on the body, but high-intensity workouts, chronic cardio, CrossFit, and endurance runs raise cortisol significantly. The body perceives it as stress or danger — it prioritizes survival over reproduction. So, for midlife women, that stress load can actually backfire. Interestingly, the more stressed many women are, the more stressful the exercise they crave — because relaxation feels like “crashing.” They’re used to that high-cortisol buzz. So there’s a mindset shift required here. We’ve also been conditioned to think “no pain, no gain” — that unless we’re drenched in sweat and gasping for air, it didn’t count. But that couldn’t be further from the truth. I’m fitter and stronger now at 50 than I was in my 20s and 30s, when I was doing chronic cardio. If you’re doing chronic cardio or HIIT, I’d encourage you to reconsider or balance it with two other approaches: 1. Restorative movement – If you’re highly stressed, focus on yoga, Pilates, tai chi, or qigong. These forms of exercise calm the nervous system, balance hormones, and send the body a message of safety. They also build strength through body-weight resistance without over-activating cortisol. A very high heart rate can even suppress thyroid function, another reason to go gentler. 2. Strength training – Chronic cortisol activation, especially paired with low-carb diets or fasting, breaks down muscle tissue to make glucose. That’s why marathon runners are lean but not muscular, while sprinters are strong and defined. As we age, it’s critical to build or maintain muscle — not lose it — because muscle is essential for insulin sensitivity, metabolism, bone strength, and hormonal balance. Muscle improves glucose tolerance, increases metabolism, and supports thyroid function and energy. Think of children — warm, energetic, glowing skin, fast recovery — all signs of a healthy metabolic rate. More muscle equals a better metabolism, mood, and immune function. It also protects bones and reduces fracture risk, which rises with menopause. From an aesthetic perspective, more muscle gives a toned, sculpted look. To build muscle, you need to lift heavy weights and progressively increase the load over time (progressive overload). Many women use the same light weights for months and never see change. When I started working with a strength coach who guided me through compound lifts — deadlifts, squats, leg presses — I saw incredible results in my body composition, strength, and confidence. Building muscle takes time; it took me around 18 months to see a major change, but improvements began much sooner. If this resonates, I’d recommend working with a trainer who can teach proper form and progression. You’ll need to eat enough — including carbohydrates — to support muscle growth. It’s never too late to start. In the coaching program I joined, there were women in their 60s and 70s building muscle and transforming their health. So if you’ve been grinding away at high-intensity workouts, fasting, and still not seeing results — or you’re struggling with night sweats, poor sleep, or hormonal imbalance — it may be time to shift toward restorative practices and strength training. Building muscle and moving mindfully are two of the most empowering choices you can make at this stage of life. Okay, we’ve reached the end of this module — let’s move on now to the practical action side.