If you're over 50 and trying to lose weight, which of these 5 changes are you going to start with? 👇

1️⃣ Fix your sleep  
2️⃣ Eat more protein  
3️⃣ Walk after meals  
4️⃣ Build muscle  
5️⃣ Stop eating less  

For me, learning that the order matters was the biggest game changer.

🌿 FREE GUIDE: The 5-Step Menopause Health Reset

Walks you through the 5 steps I took to lose 95 pounds at 59, how I've kept the weight off, and how I stay healthy after 60.
👉 https://nursejulie.kit.com/95poundguide

Tell me your number in the comments! ❤️

A doctor once told me before bed, eat 3 walnuts.  She said the walnuts are a protein and fat and the digestion would stabilize my blood sugar so it wouldn't drop and I'd stop waking up at 3.   It worked for awhile.  Now I find I wake up just about every 2 hours.  Many times, I'm getting a mere 4 hours of broken up sleep.  I'm doing all the no screens, no lights and still haven't had a solid 6 hours in a very long time.

Rebounding!! Great way of moving after 50 next to walking❤

I have learned this myself!  I’m 66 years old I wake up every morning and get my bathing suit on and go to my community pool and swim one hour non stop seven days a week.
And after 100 consecutive days I and my husband joined a gym and we lift weights three days a week, and my 88 year old mother joined too!

We eat a high protein diet with all of the fruits and vegetables we want.

We take our protein drinks, vitamins and supplements and praise God life is good and aging is fun because we feel like senior citizen badasses! lol 😂

I really like that you put sleep first. People don't really appreciate how important it is. One night of bad sleep will totally mess you up. It will spike your cortisol, make you hungry and give you cravings for foods that are not good for you. Constant stress is just as bad. A body under constant stress is not able to burn body fat. At worst, it can move body fat from other parts of the body and deposit it into visceral fat.

Once you have your sleep in check, all the other necessary changes are so much easier to make! When you fix your eating, you'll start to have better energy and you might even feel like getting some exercise into your life. When you start lifting weights and getting those newbie gains, you'll feel like a boss. You're getting stronger way before you've lost all that fat and you'll find that getting on your knees while vacuuming under the bed is not such a strenuous chore anymore. It's like spending energy to get more energy!

amazingly clear to the point explanation! thank you🙏

I spent years trying to figure out why I could never stick with a fitness routine. I’d start strong, follow a plan for a few weeks, then slowly fall back into the same habits. When I discovered The Forgotten Method of Body Transformation by Andrew Parker, I expected another fitness guide, but the mindset side of it really caught me off guard. It made me look at consistency completely differently. I’m still working through the book, but some of the ideas have already changed how I approach my routine. 💪

great information, I need to focus more on the 'lights out, screens off' I am so guilty of that!  I will implement movement after eating. I have been doing a challenging workout consistently, including 'zen moves' of arm swings and lateral twists, so good in that department.  I will be more mindful of the order in which I eat, prioritizing protein first!  Lastly, I started using TRT cream fourteen months ago to replace my zero level of testosterone.  This has greatly improved everything from libido to mind sharpness [I am thankful I have a very modern and informed OBGYN!].

Thank you for this ❤

I'm doing everything wrong. I'm up until 3 a.m, I don't eat enough.  I don't lift weight.  I have been focusing on getting on my rebounder for at least 10 minutes after dinner and putting protein first.  I really need to fix my sleep.

Excellent instruction. Thank you, you are so very clear and concise. Great information, I have a few changes to make.

Why do you make it sound so simple to just turn off the lights, close your eyes, and go to sleep? 🫤

I'm going to work on my sleep.😊

For me the game changer was eating protein and the changes it made to my mental health.  Game changer -  not just with regard to any much needed weight reduction - but for my life generally (and my marriage!)   "Amino acids are crucial for mood stabilising and mental health".  I knew about the protein & muscle & repair - but the fact that amino acids are essential to mental health had completely passed me by.  There is no way I have been consistently eating adequate protein (100g per day?) for years - if ever in my life, and certainly not as a child.

The first time this August,  (yes, the first time I can ever remember at age 54) I ate a 'proper' breakfast that contained 30g+ of protein - it was like a light bulb had gone off in my head - that very first day.  I felt 'different', 'fresh' a bit newer, like I could do something....that very first day.   My brain must have been utterly starved of the the amino acids it requires for years - making me utterly miserable.  I have been operating sub par for years!  I used to laugh and blame my parents for my failings - turns out it was my previously poor breakfast choices!  I eat 200g fat free yogurt + organic natural whey protein, tsp hemp seeds, smattering of blueberries and 20g almonds.  (I also get a good amount of calcium here too which I continue to spread out throughout the day).  I eat it everyday - without fail.  It is my favourite meal of the day, I look forward to eating it and it has been a complete and utter game changer.  On the odd occasion I cannot get to eat it for breakfast - I get moody - and I get moody before I get hungry - and in the past I have automatically gone to eat anything I could find to make any change to the mood I was in.....not understanding that my brain was crying out for protein so it could work properly!  I can see it clearly now.  

I am now a protein devotee.....  I eat that for breakfast, chicken breast + ketchup + some nuts and salad for lunch and a calorie controlled (400 - 500kcal) meal for dinner which also has 30g+ of protein in it, which I buy prepared, and its tasty.  I have lost 11lb since August, no exercise (I have a trapped nerve at the moment), and am also not sleeping well/enough at moment due to trapped nerve, (also not walking anywhere just around the home) but I am still managing to maintain my protein intake, and thereby weight reduction - because my body isn't driven to eat any old muck it can get hold of in an attempt to satisfy its protein requirements (protein leverage).  It is the first time I have ever managed to actually stop the scale from rising in the past 6 years (since menopause) let alone lose anything!  (54 years, 5'2 over 200lbs, menopause, taking HRT inc testosterone for 3 years+).

I really hope that this is the beginning of the end. These guys have been around for centuries but they stayed quiet. They hung together and rarely let us see what they truly are. Now the curtain has been pulled back. WE MUST NEVER FORGET WHAT WE HAVE SEEN. We have to remember we made them. We can take them down

sweetie im 63 menopausal its taken me 4yrs to discover we have to excercise not flat out in the gym excercise like move around do strength training for our age bracket i do i eat healthy too walk finally my weight is moving bread is a weight gainer flour based food processed foods cut them out of your diet too ive cut bread processed foods rice pasta i love salads now i feel heaps better too so just get up move around strength train and i find im having better sleeps too so kudos to everyone trying there best God bless u all xox

Thank you 👍🏻

How did you get 95 lbs overweight? I’m 14 and it stresses me out that I can’t lose it - I’m 74

🙌

How many sets and reps did you do?