12 Ways to Improve Your Stress Resilience
03/27/24 • 30 min
What impact is stress actually having on our muscle tissue and our ability to lose body fat? Can a workout be too stressful, or does it actually act as stress relief? And how do our stress hormones interact with hormones like estrogen and insulin? Today I’m diving into the body’s stress response for women in different life stages, key data points to let you know if your stress levels are elevated too much, and 12 ways that you can build more stress resilience into your daily life to help you mitigate the damaging impact too much stress can have on your body.
In this episode, I’m exploring....
⭐️ How the stress response system works ⭐️ How we can mitigate muscle loss and fat storage ⭐️ How insulin resistance and insulin sensitivity play a role in weight gain ⭐️ The connection between your estrogen and the insulin response ⭐️ Eating tips for keeping blood sugar stable with your cycle, in perimenopause and post-menopause ⭐️ How to monitor your body's response to stress: data points like hormone levels, blood pressure, RHR and HRV ⭐️ 12 tools to help your body deal with stress and improve your stress resilience
Links to follow up from this episode:
- How estrogen impacts your body's response to exercise and more
- Blood tests and hormone therapy options podcast with Dr. Jill Carnahan
- More about your blood pressure
- More about your resting heart rate (RHR)
- More about heart rate variability (HRV) and how it's measured
- Podcast about Acupuncture and how it works with acupuncture practitioner Ashlie Klavon
- EMDR Therapy
- The Calm app
- The Balance app
- Heart Math app and device
- 6 Adaptogenic Herbs that support hormone balance and our stress response
- Betty Rocker training programs, balanced and optimized for women in different life stages
What impact is stress actually having on our muscle tissue and our ability to lose body fat? Can a workout be too stressful, or does it actually act as stress relief? And how do our stress hormones interact with hormones like estrogen and insulin? Today I’m diving into the body’s stress response for women in different life stages, key data points to let you know if your stress levels are elevated too much, and 12 ways that you can build more stress resilience into your daily life to help you mitigate the damaging impact too much stress can have on your body.
In this episode, I’m exploring....
⭐️ How the stress response system works ⭐️ How we can mitigate muscle loss and fat storage ⭐️ How insulin resistance and insulin sensitivity play a role in weight gain ⭐️ The connection between your estrogen and the insulin response ⭐️ Eating tips for keeping blood sugar stable with your cycle, in perimenopause and post-menopause ⭐️ How to monitor your body's response to stress: data points like hormone levels, blood pressure, RHR and HRV ⭐️ 12 tools to help your body deal with stress and improve your stress resilience
Links to follow up from this episode:
- How estrogen impacts your body's response to exercise and more
- Blood tests and hormone therapy options podcast with Dr. Jill Carnahan
- More about your blood pressure
- More about your resting heart rate (RHR)
- More about heart rate variability (HRV) and how it's measured
- Podcast about Acupuncture and how it works with acupuncture practitioner Ashlie Klavon
- EMDR Therapy
- The Calm app
- The Balance app
- Heart Math app and device
- 6 Adaptogenic Herbs that support hormone balance and our stress response
- Betty Rocker training programs, balanced and optimized for women in different life stages
Previous Episode
Adaptations and progressions
How do we get past plateaus in our training? If you've ever wondered how to keep progressing on the foundation you've built, or have questions about a specific program or how to tailor your training to your life stage (cycling years, perimenopause or post menopause), this episode is for you.
I'm talking you through how your body responds and adapts to the stimulus you give it, and why you'll need to change that stimulus as you get stronger - and as your hormone status changes over time.
In this episode, I’m exploring....
⭐️ How to build a strong foundation and meet yourself where you’re at ⭐️ Ramping it up with either more time, or more resistance ⭐️ Getting more specific in your rep ranges ⭐️ The importance of applying your life stage to how you ramp up your training - custom guidance for your cycling years, progressing for perimenopause and progressing post-menopause ⭐️ How our training can exacerbate underlying imbalances from our daily life activities without good guidance ⭐️ The value of adding self care, mobility, yoga and stretching to your routine ⭐️ How to follow a customized program for your life stage
Links to follow up from this episode:
- Access to a Rock Your Life membership (custom programs for women in all life stages)
- All Betty Rocker Workout Programs (90 Day Challenge, Home Workout Domination, Lioness, etc)
- Free Foundations of Functional Fitness Workshop (15 min videos for 14 days to help you build good form!)
- Building a Balanced Physique and Protecting your joints (article)
- Episode Transcript
Next Episode
5 Essential Self Care Tips for Better Muscle and Joint Health
Think about how you are sitting or standing right now - and the posture you are in. Is this a posture you are frequently in? What muscles are activating in this posture? Over time the muscles that work more than others can exert pulling forces across our joints, causing imbalances we're not aware of - and that show up when we're training as well if we're not aware of them.
Learn more about caring for your muscles and joints in today's episode, and how common movements create patterns so you can bring your awareness to your own daily postures and stay safe and strong while you're training.
In this episode I'm exploring...
⭐️ Why stretching and mobility works benefits you around your workout sessions - especially in menopause ⭐️ The difference between mobility and flexibility and why they're both so important ⭐️ How our estrogen levels impact or muscle health ⭐️ Review of our daily posture and alignment, and how that impacts our movement patterns ⭐️ Bringing our postural awareness to our exercise routine ⭐️ Specific tips for supporting the rotator cuff, a commonly imbalanced joint
Links to follow up from this episode:
- Free Foundations of Functional Fitness video series which covers:
- Posterior chain activation
- Intro to the rotator cuff
- Pushing and pulling foundations
- Squat, lunge and deadlift foundations and form
- Barefoot training tutorial
- Mobility and yoga foundations
- Betty Rocker training programs, balanced and optimized for women in different life stages
If you like this episode you’ll love
Episode Comments
Generate a badge
Get a badge for your website that links back to this episode
<a href="https://goodpods.com/podcasts/the-betty-rocker-show-416682/12-ways-to-improve-your-stress-resilience-57876072"> <img src="https://storage.googleapis.com/goodpods-images-bucket/badges/generic-badge-1.svg" alt="listen to 12 ways to improve your stress resilience on goodpods" style="width: 225px" /> </a>
Copy