Move It Or Lose It Fall 2024

The Scoop

Today my blog is 11 years old! Wow, time marches on. I thought it would be a good time to share how my fitness journey is going. You can see one of my first Move It or Lose Posts back 2017 here!

So far so good this year. I feel better now than I have in a couple of years and I am as strong or stronger than ever. The past year of chronic pain is gone and I wake up feeling so good, a little surprised and very grateful!

What am doing that makes a difference? HRT, Movement, Eating Healthy using the 80/20 rule and sleeping 7 to 8 hours a night. Simple right?

HRT

I have lived with zero estrogen in my body and suffered all the things related to estrogen deprivation. If there is a symptom, I’ve experienced it. Some things I didn’t even know were downstream effects of low or no hormones, i.e., ringing ears, carpal tunnel, pain that felt like electric shocks, joint and all over body pain, never feeling full after a meal, stomach issues, bladder issues and so much more. The panick attacks right before I would fall asleep were the worst.

I’ve seen doctors who support the use of HRT and those who don’t. After reading “Estrogen Matters” I realized this vital hormone is as important to my health as breathing. I use estrogen patches, progesterone capsules and testosterone creams. I have used some form of HRT for at least 15 years. After some adjusting, I am now on dosages that have enhanced my life beyond belief.

I have researched this topic for close to 20 years and I am so glad that there will never be another generation of women who suffer as my generation and generations before me. Estrogen deprivation killed my mom and my grandmother. I am so grateful my granddaughter won’t have to live a single day without vital hormones necessary for a vibrant happy life.

Movement

I move every day and feel so good when I do it regularly. I do one or more activities like yoga, walk, run or lifting weights. Right now, my highest priority is weight lifting which I do three times a week. I do my full body and increase the weight I use almost weekly. I feel so strong and it comes out is all aspects of my life. I do yoga three times a week. It is a tried-and-true form of movement for me. I am flexible with great balance. I have practiced yoga for 10 years or so.

Weight lifting exercises I am doing right now are; back rows, squats, shoulder raises, calf raises, chest press, dead lift, bicep curls, triceps extensions and lateral raises. I learned good form here. Once I learned good form, I stopped using the video and slowed down. This video has you doing the exercises fast so you move through it quickly. It works much better for me to do each exercise slowly with intention and to rest at least 60 seconds between each exercise. I do 10 reps for three sets and I am using 20-to-40-pound weights depending on the exercise. I also am working on pull ups. I put on a fun YouTube video or music to entertain me and enjoy the workout.

Diet

I don’t eat as much as I used to. I don’t need as many calories to be fit. I eat high quality food, very limited processed items and drink water more than any other beverage. I allow myself the things I love when I want them which means I don’t crave the bad stuff nearly as often.

Part of my diet is supplementation. I regularly take Omega 3, D3, K2, Magnesium, Turmeric, Zinc and a Multi Vitamin daily. I get most of my vitamins from a highly trusted source, Life Extension. None of this takes the place of a healthy diet but it supports basic needs for me brought on by my age and lifestyle.

Sleeping

It’s never been much of a problem for me to sleep well except when I had no estrogen in my body. I experienced the waking up in the night wide awake. I don’t do that anymore thank goodness. I don’t have to have a fan blasting on me all night either because I don’t have temperature fluctuations ever.

I know something is going to kill me eventually but for now I am doing the things that support a healthy life and I feel good about it. When I compare my quality of life with hormones compared to without there is hands down is no way I would ever go back. My goal is to keep learning new things, stay on top of the research and stay in tune with my body. It will always tell me what I need.