We love to focus on things we can DO to get better sleep and sometimes forget the things we SHOULDN'T do to get better sleep. Here's some do's and dont's to try for getting better sleep.  Any questions on any of the tips raised feel free to shoot a message @sky.elizabeth.coaching or email [email protected]

A random burst of thought on why people struggle to move away from calorie counting. How you can use it to your advantage but build structure within calorie counting and not be ruled by it should the app every get deleted! Heaven forbid!

Any questions can be directed to [email protected] or [email protected]

How to know if you have REALLY hit a plateau with your progress? Some potential tips to overcome it. Knowing the difference between refeeds, cheat meals & diet breaks and who and why you would implement them.

Any questions can be directed to me on IG @sky.elizabeth.coaching or email
[email protected]

In this episode I discuss a new 2021 review and some key takeaways in terms of the menstrual cycle, hormonal differences and it's affects on metabolism throughout. Useful for active females or coaches that coach active females!

The second half of the podcast is dedicated to the menopause. Whether you are peri or postmenopausal yourself or work with menopausal women then this section will give evidence based recommendations for training, nutrition, controlling body composition and supplements.

PS a book fell on my head halfway through recording - nice one!

References:

Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8

Meta-Analyses seem to show that estrogen treatment significantly increases the skeletal response to exercise training - Zhao et al (2015) 

Lower visceral adipose tissue, fasting serum glucose & fasting insulin – Munoz et al (2002)

“Combined hormone replacement therapy not only prevented weight- gain, but favored weight-loss” – Chmouliovsky et al (1999) 

HRT reduces abdominal obesity, insulin resistance, new-onset diabetes, lipids, BP, in women without diabetes – Salpeter et al (2006) 

Postmenopausal women improved just as much as early menopausal women after 3 months of HIIT in terms of insulin sensitivity, glucose uptake & skeletal muscle mass - Mandrup et al (2008)

5 weeks of RT reduced frequency and severity of hot flushes by 44% amongst postmenopausal women. Berin et al. (2019)

Supplements: 
Pueraria Mirifica
Black Cohosh
DHEA


Any questions or enquiries to : IG @sky.elizbaeth.coaching
email: [email protected]

What is emotional eating? Why do we emotionally eat? Do you know the difference between emotional and physical hunger? Some tips for addressing problematic emotionally eating.

This episode is a recording of a live talk done on IBS.  Sky discusses what IBS is, the potential risk factors & causes. Some dietary & lifestyle interventions and then further advice for those who may seek the help of a dietitian. Hopefully this is helpful for anyone who suffers with IBS-D or IBS-C symptoms. As always any questions direct them to IG: @sky.elizabeth.coaching or email [email protected]

Do you find yourself overeating and unable to lose fat or in some cases gaining weight? Then this podcast is for you. If you're apprehensive about increasing your calories then this is also for you!

Any questions holla at me.

In this episode we discuss the the main reproductive hormones and their effects, the menstrual cycle and considerations throughout and finish with some supplement recommendations for reducing PMS symptoms. 

Any questions you know what to do!

Delving into the ketogenic diet. How it works, benefits and drawbacks. What you need to consider. Do ketone supplements work as a stand alone and my honest opinion on the the diet as a whole.

Me & Jools spoke at length about tips and tricks for cultivating better habits for your family and children around food and what NOT to worry about. An amazing episode for mums who worry about raising fussy but healthy eaters.