BearPAL Nutrition & Menopause Macros
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Why I Created My Intensive Program — And Why I Wish I Had It 15 Years Ago
Let me paint you a picture. You're somewhere in your mid-to-late forties. You're smart, capable, and you've always figured things out. You've done Weight Watchers, low-fat, low-carb, counted macros, and even dabbled in online programs before. You work out when you...
Is This Perimenopause? Here’s What Your Body Is Actually Trying to Tell You
Your sleep is off. Your mood is unpredictable. You feel like a stranger in your own body — and nobody seems to have a straight answer for why. Maybe your doctor ran labs and told you everything looks "normal." Maybe you've been Googling your symptoms for months and...
The Red Queen & Menopause Weight Loss
The Queen Menopause weight gain and loss can be a mystery. The paradox of the curse of the Red Queen states that "What worked yesterday is unlikely to work today!" When we reach midlife and perimenopause and menopause kick in, so does her curse. What historically...
Menopause Fitness: HIIT
Staying Fit in Menopause Menopause fitness should be getting more attention than it does currently. What does being fit look like during menopause? What should we be doing to stay fit? Why do my workouts not work anymore? So many questions, so for the next three...
Liver Reboot, Not a Liver Detox …
Liver Love! (no, not eating liver...) Although it has some benefits if that is your jam, I'm talking about loving the liver you have. You hear about fad detoxes everywhere. Drink nothing but lemon water for a day! Take these supplements and these shakes and lose 30...
Time For a Reality Check – How’s Your NEAT?
Energy balance decides whether you gain weight or lose weight. Simple, right? Yes and no. Your body is a system that abides by the laws of thermodynamics. If you have calories in greater than energy calories out – you will store fat. If intake equals out – you...
Menopause and Insulin Resistance
Insulin resistance, metabolic syndrome, high blood sugar/glucose, and hyperinsulinemia are the same, but the bottom line is that we have lost metabolic flexibility. Menopause insulin resistance is a problem many of us struggle with. Metabolic Flexibility We can lose...
Yeah, Buts … and Excuses That Multiply!
Yeah, but ... are you just avoiding your BS? Excuses. When you let one or two into your space, they begin to multiply until you are frozen in inaction. Here are some 'Yeah, but' excuses ... You know you should move or workout: "Yeah, but it's cold/hot outside."...
Belly Fat and Menopause
Why is my waist disappearing? Are you struggling with menopause-related stubborn belly fat? Have you ever wondered why, as you age, your hourglass waist disappears? Research shows that a female’s waist to breast or hip ratio should be about 0.7 to attract the opposite...
Perimenopause Weight Loss Resistance – STRESS?
Stress and perimenopause weight loss Where is Part I of the resistance to perimenopause weight loss? I haven’t finished it, but let’s address the second issue - our unmoderated stress response. I’ve talked about stress before and where it can come from, but let’s...
Alcohol: Is It Really Worth It?
One of the first things I get asked is, “Do I have to give up alcohol?” Good news, no. Bad news, you may change your mind. It may take some time and that is OK. When I started my flexible dieting journey, I was not willing to give up my nightly cocktail (or two or...
What’s the Best Diet? The One That Works For YOU!
One thing I’ve learned through my struggle, and subsequent entry into the coaching space, is that there is not one system or diet that works for everyone. The beauty of counting macros or flexible dieting as a lifestyle is that you get a plan that works for you. If it...