Fit + Fueled Life: Perimenopause, GLP-1s + Fat Loss Over 40

IBD folks, before you bite my head off, hear me out... ⁠⁠

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This was a HARD lesson for me to learn... and, boy, I wanted it to be the food so, so, sooooo badly. ⁠⁠

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If I could control the food, I'd heal myself. ⁠⁠

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But I've learned that diet alone will not get me into remission.⁠⁠

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I’ve tried a variety of elimination and support diets in an effort to heal my ulcerative colitis.⁠⁠

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Some of those have included:⁠⁠

▪️Paleo

▪️AIP⁠⁠

▪️SCD ⁠⁠

▪️IBD-AID⁠⁠

▪️Low-FODMAP⁠⁠

▪️Elemental ⁠⁠

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And while it feels good to have some semblance of ‘control’ over my intake, on their own, these diets did not solve the problem and never once put me in remission from my symptoms.⁠⁠ Not even close.

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I wish it was that simple!⁠⁠

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For sure, diets can help and what you eat IS important to your health. But if you are in a full-blown flare where inflammation is out of control (in my case, going to the bathroom with bloody diarrhea 30+ times per day), food alone typically cannot lower inflammation to a point where the body can truly heal itself. It takes more than that. ⁠⁠

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You need to:⁠⁠

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1️⃣Get the inflammation under control⁠ (i.e. Prednisone) ⁠⁠

2️⃣Nourish the microbiome with proper nutritious foods⁠⁠

3️⃣Repair the gut barrier⁠⁠

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It’s a multi-step process that requires time, energy, effort, and a lot of patience. Plus, lots of trial and error. What works for me, may or may not work in the same way for you.⁠⁠

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I'm sharing this because it took me YEARS to accept that diet alone wouldn't put me into remission. ⁠⁠

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For me, remission took a biologic drug, supplements, more sleep, less stress, patience, grace, @themindfulnutrivore, @ibd.coach, and the sheer will to get better and never give up. ⁠⁠

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By taking a multi-step, multi-layered approach to your health, you will be more likely to find something that works for you.⁠

It's never ONE thing. ⁠⁠

*****

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Welcome to this next edition of the Friday 5! I’m especially excited for this week’s round-up because these are top favorites when it comes to fashion, beauty, nutrition, and more!

1. $5 Target tank top: https://rstyle.me/+suFYbJKNN2uGZdUtwMkXVQ

2. Colleen Rothschild Glycolic Acid Peel Pads: https://rstyle.me/+BOeyfJCj2Pg-0TRhhuULHw

3. Fillo's beans: https://rstyle.me/+atHEzFjpBcZJp73AmK9qCg

4. Purity Coffee: https://puritycoffee.com/?sref_id=ldqr4a8

5. GenoPalate: https://www.genopalate.com/tina-haupert

*****

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Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

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Kat Suchet is the creator of Hatch Athletic; a pregnancy and postpartum resource for athletic women. She is a physiotherapist, a CrossFit athlete, coach and, most importantly, a mama who has been through it all. She's dedicated her life to providing up-to-date advice on athletic pregnancy and out the other side, with a 12-week fully holistic postpartum training program designed to get the new athletic mom back to the barbell. The focus is on full transparency, mindset, mental health, patience and bulletproofing - both physically and mentally.

We also discuss the modern female athlete, one who is performance-driven and used to achieving results and having a certain locus of control over her body. When she falls pregnant, it can be a very tough adjustment, so Kat shares ways to nurture, educate, and empower her journey.

Learn more about pregnancy and postpartum fitness for high-achieving athletes with Hatch Athletic's FREE downloadable resources: https://www.hatchathletic.com/resources

Find Hatch Athletic on Instagram @hatch_athletic and Facebook https://www.facebook.com/hatchathletic

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If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

Let’s talk about all things low progesterone!⁠⁠

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Progesterone is a naturally-produced, steroid hormone that stimulates the uterus to prepare for pregnancy. Having ‘normal’ levels of progesterone is important for women of all ages because in addition to being necessary for healthy pregnancy it also aids in keeping the entire body functioning in a healthy and balanced way. Progesterone is the happy and calm hormone!

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Some of the symptoms of low progesterone include:⁠⁠

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hot flashes⁠⁠

irregular cycles⁠⁠

weight gain⁠⁠

hypothyroidism⁠⁠

insomnia⁠⁠

headaches/migraines⁠⁠

depression⁠⁠

sugar cravings⁠⁠

low libido⁠⁠

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The reasons you may have low progesterone include:⁠⁠

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low-fat diet/being too low in body fat⁠⁠

chronic stress⁠⁠

nutrient deficiencies⁠⁠

poor diet⁠⁠

certain medications⁠⁠

lack of ovulation⁠⁠

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What to do if you think you have low progesterone:⁠⁠

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identify and address sources of stress⁠⁠

eat healthy fats⁠⁠

avoid caffeine, alcohol, and refined sugar⁠⁠

avoid over-exercising⁠⁠

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If you think you may have low progesterone, there’s a test for that! We love the Dutch Test. Dutch stands for Dried Urine Test for Comprehensive Hormones. ⁠⁠

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Our team of CNC coaches can help you determine if you have low progesterone (or any other hormonal imbalance). Don't let wonky hormones interfere with your health, happiness, or long-term goals!⁠⁠

⁠⁠*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

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Bringing back an old school Carrots 'N' Cake feature with a High Low High episode!

High: Finding a new protein powder (Mikuna Chocho) https://rstyle.me/+5WSU2yrdz6R1y35a8Wso2g

Low: Dropping our senior dog on the floor

High: New 1:1 clients

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If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

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Sharing some strategies and mindset shits for when you know 'what to do' but you're not doing it.

Save 10% on Kohv sunglasses with code carrotsncake

Sometimes you know *exactly* what to do…⁠⁠ you’re just not doing it.⁠⁠

Let’s be real. Likely, you know what you need to do to get to your goals.⁠⁠

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If you want a degree, you’ve got to enroll in school, go to class, study, and do homework.⁠⁠

If you want to build a business or career, you’ve got to show up, focus, and work hard.⁠⁠

If you want a meaningful relationship, you’ve got to be patient, listen, and give of yourself when you can.⁠⁠

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Same thing goes for health and weight loss. You know exactly what you need to do... it’s really a matter of asking yourself, are you actually doing it? And doing it consistently?⁠⁠

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If when you look at it, it seems like maybe you’ve fallen off track, don’t worry. That’s totally normal and it happens to everyone.⁠⁠

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Don’t waste time beating yourself up about it. Instead, think about these three things:⁠⁠

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1. Leave the perfectionist mentality behind. It’s not all or nothing. That is so damaging to your progress! Setbacks are part of the journey so it’s crazy to think you’ll never ever slip up! What matters most is how you respond and move forward from those setbacks.⁠⁠

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2. Remember how good it felt to be ‘on track’ and be intentional to take good care of yourself. Making good food choices, exercising, getting compliments from friends and family, hitting PRs in the gym, buying a smaller size… you were THERE! You were doing the things and seeing progress. Remember how it felt and think of getting back to that feeling as your well-deserved and 100% necessary self-care!⁠⁠

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3. Act in alignment of who you want to be. What would the person you want to be do in your situation? Choose a throw-together meal at home versus getting takeout? Squeeze in a workout at lunch? Do things in alignment with WHO you want to be. Eat in alignment, exercise, rest, etc. Are your actions helping you become the person you want to be and will those actions help you reach your goals? If not, change something!⁠⁠

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I bet if you really take a step back, you’ll see that you know what to do. You’ve done it before. You’ve just got to tap back into that feeling again and simply do it.⁠⁠

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

Follow me on Instagram @carrotsncake

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Sharing some updates and information about my experience with the Bean Protocol after 1 month. Plus, I answer your Bean Protocol questions from Instagram.

Bean Protocol Intro Episode: https://www.instagram.com/tv/CNkICnolaeT/?hl=en

Kohv sunglasses giveaway - open now through 5/5/21: https://www.instagram.com/p/COYYfdWLkBt/

Sign up for FREE bean ebook: https://carrotsncake.ck.page/abf1a03a82

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

Welcome to the next edition of the Friday 5! I’m especially excited for this week’s round-up. Listen for the latest Friday 5 and check out my favorites below!

Long Sleeve Henley

https://rstyle.me/+_a5vHPwlZ_urQGAVwPGFNg

Anythony's Collagen Powder

https://rstyle.me/+gMnkBMvM57xxkYmrqwiy2g

Maybelline New York Brow Tattoo Longlasting Tint

https://rstyle.me/+2Vf6-O6j5btfJxrylnW0Zg

Landmine Attachment

https://rstyle.me/+xcSZ19dTQjQ9UOoTCfBDDA

Nutrisense

Code CARROTSNCAKE gets $25 off

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If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

Does any of this sound familiar?⁠⁠

▪️You’re constantly craving coffee or sweets⁠⁠

▪️You wake up in the middle of the night and can’t fall back to sleep⁠⁠

▪️You’re often exhausted by mid-afternoon⁠⁠

▪️You can’t miss a meal without getting hungry or shaky⁠⁠

▪️You have a little extra weight around your midsection you just can’t seem to shake⁠⁠

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If so, you could have a blood sugar regulation issue.⁠⁠

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But don’t worry, lots of women do and, surprise, it’s easily fixed!⁠⁠

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Firstly, our glucose response is very sensitive and can be impacted by many things like inadequate sleep, dehydration, not eating well, excess stress, etc.⁠⁠

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If you’ve noticed any of the symptoms above, before running to a doctor, I suggest trying a few simple things to turn it around naturally:⁠⁠

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1️⃣Eat your bigger meals during daytime hours. Your glucose response is tied to your circadian rhythm so, if your body thinks it’s time to rest, it will. And your glucose response will too, causing excess sugar to build up.⁠⁠

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2️⃣Reduce stress. When you’re stressed, your liver pushes out more and more glucose as a way to combat that stress. This can cause blood sugar to become unbalanced.⁠⁠

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3️⃣Eat breakfast, then proceed to eat smaller, more frequent meals (every 2-3 hours) to prevent the major sugar crash that often happens when you eat a lot of food at one time.⁠⁠

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4️⃣Make sure you’re getting protein, fat, and carbs in every meal and always pair a piece of fruit with a protein to help your body process the fruit sugar more effectively.⁠⁠

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5️⃣Stay away from processed sugars and limit your alcohol intake.⁠⁠

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Our team of expert coaches knows all about blood sugar and how to help you balance it. If you’re unsure whether or not you have a blood sugar regulation or not, or if you know you do but don’t know how to balance yourself out, let us help!⁠⁠

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*****

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Apply for 1:1 coaching and functional testing: https://carrotsncake.com/coaching/

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

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Keeping your blood sugar balanced is important for maintaining hormonal stability, seeing positive weight loss, raising energy levels high, dropping cravings and irritability low, reducing brain fog, and avoiding long-term health problems like diabetes.⁠

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You can ‘hack’ your blood sugar by doing a number of simple things to manage it. Listen as I share how I incorporate these hacks into my everyday life.

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Apply for 1:1 coaching and functional testing: https://carrotsncake.com/coaching/

Comments and questions can be sent to [email protected], and please join the Carrots ‘N’ Cake Community Group on Facebook.

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

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