Hi Girls ( and Neil),
Welcome to a well overdue HIT PAUSE Newsletter sent from a new email address and a new platform called TheOG network…
What is the OG network?
The term OG originated in the '70s with the Los Angeles-based gang, the Original Gangster Crips. The gang's name was meant to convey that they were “the first,” the real OGs. The phrase grew in popularity and began to be used in rap and hip-hop music, becoming a term to describe a respected long time gang member.
Photo care of https://southpark.fandom.com/wiki/Crips_(Gang)
The OG’s are not claiming to be the first or the last to be talking about post fertility wellness, but we ARE the real life OG’s, and in a sense a gang and whether we like it or not, in menopause for the long haul ( this could be 5- 15 years depending how far along the estrogen depreciation timeline you sit).
Join the OG’s for open conversations to share stories and shift the needle from feeling sorry for being “Menopausal “ to being total gangsters living our best and healthiest lives.
Fun Fact
50% of the population will at some point suffer on a daily basis from the Menopause.
Imagine the other half of the population being told by their doctor ( not all doctors are like this BTW) to just lose some weight, calm down, stop being so hysterical and you should try antidepressants ( I am shaking my head in utter disbelief as I write this ). We have a lot more to come about how to advocate for your health as well as a handy tool that you can download and take with you to your doctor's visit.
New platform
Our new platform “ theOG network “ will build communities of our own healthy ageing experts so all of you OG’s can make your own informed decisions around your healthy life without feeling utter confusion after a search session on Dr Google.
From time to time we will provide some free tools to navigate the life changing chaos, as well as nutrition, supplementation, fitness and healthy lifestyle suggestions.These are suggestions and we are not claiming to be doctors, most of the suggestions we have tried ourselves.
Keep an eye out for the OG Spotify playlist - I am building this as we speak (please reply to this email or on socials with any suggested songs in the subject line - ie LadyHawke My Delirium ) 🥰
Maybe we could add a Crips OG style hand shake ? 🤞🏽🙋🏼♀️👐🏽🤏🏿 Again drop me a video link if you have a handshake that defines us …The OG’s
MNO
Talking about menopause, I think I have crossed the chasm from the peri-zone chaos into Menopause (estrogen deficiency) in between a break in newsletters.
For the first time in years I feel like my hormones are balanced, although I am not getting as much shut eye as I would like, everything else seems to be in order.
I have decided to give intermittent fasting a crack to see if I can move some of that visceral fat that has been building up over the years as well as tap into the other benefits that intermittent fasting promotes i.e. brain health.
I had been put off intermittent fasting on the account of “ balancing “ my hormones as a first step. I read that long periods without food increase cortisol levels ( the stress hormone ). Higher cortisol and perceived stress levels correlate with more severe menopausal symptoms. What's more, symptoms of high cortisol mimic menopausal symptoms like weight gain, especially around the abdomen, so hence my hesitancy in trying fasting, the last thing I needed was to add to the problem.
Visceral Fat (VF)
As you all know our bodies are going through some major hormonal changes during menopause and one of the most frustrating is that stubborn belly fat—also known as visceral fat.
Visceral fat isn’t just a cosmetic issue, it's a major health concern. This sneaky fat wraps around your internal organs and is linked to higher risks of heart disease, diabetes, and breast cancer. Unlike the pinchable subcutaneous fat, visceral fat is more dangerous because it produces inflammatory substances that can speed up ageing as well as causing disease.
How do you know you have VF ?
Measure your waist - if it is over 35 inches or 88cm this is an indicator you have Visceral fat.
Thanks to https://www.health.harvard.edu for the images
Get Tested - Start with a full hormone panel to rule out any underlying issues. It’s crucial to know where your body stands.
Have a body scan, most menopausal experts who have experience in nutrition have a body scan machine.
How do we get rid of VF?
Tailored exercise plan -The best thing I could have ever done was get a personal trainer. My PT Lynne has put together a plan that incorporates a mix of cardio 1-2 times a week and strength training 2-5 times a week. Things like HIIT, running, yoga, and pilates are great but the key is to build more muscle as building muscle burns fat.
Intermittent fasting - This method has shown promise in reducing belly fat by limiting the times you eat, which can help decrease fat storage. I am trying this method and will keep you posted with my progress. Intermittent fasting is also good for the brain, new studies have shown positive links between intermittent fasting and dementia prevention.
Nutrition - Limit trans fats, refined sugars, sodium and processed foods. Trans fats are artificial fats that can increase your storage of visceral fat. Baked goods, processed foods, fried foods and some dairy contain trans fats. If you have the time and money book an appointment with a Nutritionist.
In a nutshell, tackling menopausal belly fat is all about understanding your body’s changes, assessing your own health, and making smart lifestyle adjustments. With the right approach, you can manage and reduce visceral fat, setting yourself up for a healthier future, but like all good things they take time, so be patient and not be too hard on yourself.
Please check out the Harvard Health publishing article here this is a great article and if you are like me and have belly fat it's definitely worth the 5 min read.
Also if you want to learn more from the experts check out some of Dr Sean O’mara’s videos on uTube.
Non review -Andrew Huberman - Protocols 🤓
If you didn’t already know, Dr. Andrew Huberman is the host of the world’s leading health podcast, Huberman Lab. He is a neuroscientist and tenured professor at Stanford School of Medicine.
His new book Protocols, is apparently an essential guide to improving brain function, enhancing mood and energy, optimizing bodily health and physical performance, and rewiring your nervous system to learn new skills and behaviors that can transform your life.
I honestly doubt I will have the time or inclination to read his book but can't wait until it's available as an audio book !
TikTok trending
#raygun #olympics
The young lady from Australia gave breakdancing a crack… And invented a new move that has gone viral - The Kangaroo hop…
I hope I managed to keep you engaged until the end. Thanks for reading :)
See y’all next month
Donna H
OG