SHow notes
As a 50-year-old Mom of 2 (3 if you count hubby) Moni is a respected athlete and sought-after performance and fat loss specialist who works with busy, active women over 40 and 50 ++ to help them lose hormonal inches and reconnect with who they really are.
Her mission is to show women how to stop the endless cycle of trying, overthinking, and googling and to start empowering themselves with simple, science-backed strategies to feel and look the way they desire.
As the founder of The 3M System To Rev Your Over 40 Metabolism, Moni specializes in healing and priming the body (and mind) first before asking it to shape, at the same time working on limiting beliefs, stuck emotions, and mean girl self-talk that keeps women from lasting results.
Moni often appears in national online and print publications as well as national and international Podcasts. She is also an Amazon Best Seller for her contribution to the book Pursuit: 365.
Founder and CEO of Tupholme Inc.
Certified Functional Nutritionist
Certified Performance Nutrition Coach
Certified Personal Trainer and Functional Fitness Expert
Certified Consistency Coach
Contact Moni:
https://www.monikatupholme.com/
https://www.instagram.com/monika_tupholme/
Restore your core with exercise but also nutrition. This is the perfect place to start … breakfast. Breakfast if your most important meal of the day if you want to support your hormone levels, hunger ques, all-day energy, and fluff-fighting lean muscle!
Free protein-packed breakfast ebook
Topics we discussed:
1. What so we feel shifts in our core and midline?
2. What are the biggest myths around ‘riding the belly fluff’ solutions?
3. What key area we need to focus on to empower ourselves in having a strong, lean core now and decades forward?
audio transcription
(00:02):
All right, you guys, welcome back to the Thriving Thyroid Podcast. I have monny with me, and I'm really excited to have this conversation with her about restoring the core after having kiddos and all of the different things. So welcome to the, the, the podcast Monny. Yay.
(00:22):
Thanks for having me. I'm so excited to be here.
(00:26):
Yeah. All right. So give us a little bit of your background and who you are.
(00:32):
So background is like the boring stuff, is that I have my function of nutrition and fitness and my performance nutrition, as well as certified in epigenetics, which is just a fancy word about how we create and form habits and how our brain works. I was a former professional athlete and a D one had a D one scholarship to the states, and then as soon as I hit 40 ish in that realm, I felt these shifts happening. And I was like, but wait a second. I work out. I eat clean. I did have kids later on in life. That's sort of the exciting part of who I am, is the, the two kids 12 gonna be 12 and eight three kids if you count my husband, but two kids. And then I, I felt just these natural shifts and I said, but what work, what was working isn't working now.
(01:29):
So around that time, and I'm 50, I started zoning in on how we h basically and what's going on with us hormonally, yes. But just as an active woman in her forties and now, fifties, sixties plus, plus that I work with what shifts are happening and how we have to not only Shannon, change the game, excuse the pun, but change the game and what we're doing, but also the narrative and a lot of the belief systems that we've come into believing, like how I was, I don't you remember getting ready for vacation and being like, okay, I'll eat salads three times a day. I'll work out like crazy. Run five days a week and then you'll be bikini body ready in two weeks. Not the case now. And I think many, many women feel it as they get older. And not only that, yeah, I think just after you have kids, as you know, and just getting reconnected with the changes that your body's gone through and the healing that you have to go through.
(02:29):
So that has led me to what I am I'm doing now. And that's kind of the boring stuff. The, the fun stuff is that I love what I do. I've been doing it a long time. I'm from just outside of Toronto, Ontario, Canada, and I try to keep active again with my, my young kids. And we love travel and we love being outside and hitting the beach. Yes, we do have beaches up here in, in Canada. Lots of lovely beaches and warm weather. And yeah. I'm excited that you're having us, us here, and we're having this conversation because this is an area, I don't know about you, but this is probably the number one area I get asked about with women. It's like, how do I, what's going on here as I'm pointing sort of to my midline and how do I get rid of it? <Laugh>?
(03:14):
Yes. And you guys are gonna hear my kids in the background <laugh> for this conversation. Yeah, the midline, I, a lot of my clients carry it in, like their hips and thighs mm-hmm. <Affirmative>. And so they have kind of that pair shape or they have like that spare tire kind of thing that they are struggling to lose. So how, I guess let's just kind of dive into this conversation mm-hmm. <Affirmative>. So what shifts happen in our core and in our midline as we begin to age?
(03:49):
Okay. So body composition naturally changes as we age based on really a number of factors, but I'm gonna talk about three off the top. And the big one is this fan that fancy word of lifestyle. I think, you know, we've all heard it in social media and everything, you know flash data, but how we produce and biofeedback cortisol, which is a key stress and fat storing hormone changes as we age. Okay. And I'll say this too, aging, yes. But also depending on what level of stress you are, you could be in your early thirties, but have high level of stress or stressors in your life and maybe be more sensitive to that fat-storing hormone cortisol. So the cortisol receptors in our visceral fluff, which is our, our fluff that's closest to our organs, it's our main source of protection has also increased as we age.
(04:49):
And this all leads to a heightened sense of what we call in the wellness space, fight or flight. Okay. It's, it's a natural response that we have when our, our mind and our bodies are having a perceived stressor. And it's either you're gonna stand and you're gonna fight it <laugh>. Some people even say freeze. You wanna, you know, play dead and be a, you know, turtle on the back, or you're gonna run and you're gonna run like heck. So it's a natural response that we all have and our way that our daughters are being triggered in that fight or flight, the main response is to hold onto fluff. Because we have to remember too, Shannon, that people have to understand that, that that fluff, which is my nice word for fat is protection. Yeah. That's what it is. Yep. I know it's a pain in the butt and it's a nuisance.
(05:34):
And we, we don't like to have the pinkies and the fluffies and everything, but there's a reason behind. It's a symptom for something and your body's holding onto it because it's a preferred energy source and it's protection to vital organs, and our brain needs it. Our brain's made out of it. Okay. So it, so that's lifestyle. Okay. Just how we're dealing with the busyness of life. You ask everybody today, how are they doing? I'm busy, right? The second one is environment. As you and I sit here and have this conversation, <laugh>, a lot of us are sitting more, right? Yeah. Thanks to zoom meetings and maybe what's happened over the last couple years, you know, but the average person now they're saying sits more than they sleep in a day. And even if you work out, and I think this is a huge misconception for many women, even if you work out for that 45 minutes a day and then, but you sit for the rest of the day, that's not enough movement in your day. Yeah. But women think, you know, I've worked out today. Yeah. But then you're still sitting eight hours a day and back to back meetings or, or doing your thing. And this all naturally lowers what we call your resting metabolic rate, which means the rate of which we're just using up energy, AK calories to perform every day. Innate functions or functions like activity and working out. And all of that also leads to a decrease in muscle mass, which is super, super key as as we age. So environment is big, we're just sitting, we're not moving.
(07:03):
Can I ask you, like for, let's say people have a desk job.
(07:08):
Yep.
(07:10):
What do you recommend? Like, I know for me, like I have a standing desk, so a lot of times I stand up, you know, while I'm doing stuff, but you're like, I'm still stationary. Yes. I, I guess I am engaging muscles standing, but I'm still not actively moving. I don't know what the right word is for that. Yeah. So do you have some suggestions on how to compensate for that?
(07:36):
Yeah, 100%. And it is, there is a difference. I know women that have the standing desk and that that's great for alignment and yeah. Using different stabilizing muscles, you can engage your core even, you know, as you're standing. But when we say sedentary, it is movement. And with you and I that you sit at our desk too and work all day, I literally, and it sounds so simple and elementary, but start with putting a reminder in your phone and just saying alarm, like every hour, get up, move. And I say, when don't make it like a pain in your butt that the alarm's gonna go off and you're gonna say, no, I'm in the middle of writing this email. Pause. Right. Try to maybe equate it to times in your day, like when you may have to go get some more water. Okay, may, you're gonna go have some lunch, you know, you're may gonna go get, grab the mail and try to piggyback it with something that you would do in your day already.
(08:32):
So it doesn't seem like this extra task, but just doing movement. So for myself, I used to work at my desk and eat and do emails and eat. Now I block off that time legit in my calendar, and now I go for a walk before it's just around my block. It's probably 10 to 15 minutes. I take the fur baby. If he's not sleeping. We have an older dog, right? And I just go and then come back and have my lunch. Hey, there's so many great things about being outside in nature. It's your biggest serotonin boost, which is your most effective and free way of combating cortis cortisol. And that's just not woowoo, that's science-based. And yeah, just getting outside breathing, not looking at your phone, just grounding yourself. Get some movement and circulation in, you see women now that have the treadmill, you know, under the desk. I can't, I am a great multitasker. I don't think I could do that. <Laugh>. See, and I
(09:26):
Wondered that. I'm like, maybe if I was on a business call where I'm just listening, but like trying to like walk and talk and type and No,
(09:35):
I'll fall off. I'll fall off for sure. So try to try to look at your schedule, look at your day and, and, and commit to yourself, where am I gonna get up and move Right. And move my body. And it, it, it is about circuit circulation. Listen, like ultimately circulation's big because for us to utilize the fluff, it needs to be released and then it circulates our body until another cell pick picks it up, the keyword there circulates. So we need blood flow. Right? Or it's just, it's sitting right? Yes. And not being released. And if it's not getting picked up, guess what? It gets restored. <Laugh>. Yeah. It gets restored. So
(10:18):
One of the things that I do, and it's very similar to you Yeah. Is I don't start my meetings until like 9:00 AM So, or usually 10, like I'll start kind of working, I might answer like some emails or do voice messages or something to my team to just like, Hey, you know, let's get up and get going. Because I get back from dropping off my kids at eight 30 that, you know, whatever. And so I kind of, I like to start with making sure my house is cleaned up, maybe similar to you, a 10, 15 minute walk, nothing too serious with the baby. And then usually about that time she's ready for nap, I nurse her, I put her to sleep, and then I like go into my day mm-hmm. <Affirmative> for things. And then I, one of the things that I've also learned when it comes to like attention and focus and brain fog and stuff, is there's a lot of studies out there that say, work for 45 minutes and then go do a different task and come back. Mm-Hmm. <Affirmative>. And so, cause you start to kind of zone, right? Like that 45 minute mark, it's like, okay, scroll Facebook, oh, this, that, you know, like your brain starts to wander. And so what I've done is about that 45 minute mark, that's when I'm getting up to go to the bathroom. That's when I'm getting up to go get a drink. I'll go switch the laundry from the washing machine to the driver <laugh>, you know? And be intentional about building in movement for, for the day. So yeah. And
(11:55):
I know there's a lot of moms out there, especially with young kids that are like, oh, I'm moving. Like I have toddlers. I'm running around. So then that, that's not one of the, the, the, you know, things that may be going on or shifts that may be happening, but lifestyle and stress running after that toddler is right. Yes. And the third one that I would say Shannon probably is hormones. And I think it's so easy now for us all to say I'm blaming the hormones. I blame the hormones for everything. And we can't just blame one, but looks, let's look at the two big players. Okay? And that's estrogen and insulin fat, storing hormone and estrogen is what gives us that hourglass shape, okay? And it really starts to decline. Doesn't matter how well you eat and how you work out as you age.
(12:42):
Okay? And if we have more stressors coming at us and we're not really building up our stress resiliency and our stress accommodation, it can affect us earlier than the typical over 40. Okay? So something just to remember for your younger, your younger viewers and your younger audience or younger listeners I should say. But it also estrogen is, is she's funny because she also tells you where to store fat, right? Hence that subcutaneous fat, which is the pinchy kind, and it's very high in what we call our estrogen receptors, right? It makes sense. It's a protection. It wants to protect hips, thighs, waist, right? Key areas of the female reproductive system. So we become more insulin resistant as well, meaning that we just don't metabolize energy like carbohydrates as we used to, and especially the refined carbohydrates. And again, this is not about being anti-car, but when we're, we're in a busy lifestyle, we need to learn, and I know this is what you do in your Hanson method and in your other protocols, we need to learn how to utilize our nutrition to match our energy demand. And this is not about intuitive eating. This is not about rotating your macros or calorie counting or what I call food calculus. But it is being in tune to how we are nourishing ourselves and the timing of everything. So lifestyle, environment, hormones, you put all those three into play and right away as a, as a symptom, a response to something naturally, we're gonna hold onto that extra fluff in that core hip thigh. Okay? Make sense? Yep.
(14:30):
Yep. Totally. All right, let's move on to the next question that I have for you. And I lost it. <Laugh>. I don't know what I'm doing. The
(14:42):
Myths. Okay,
(14:44):
Let's go back over here. So what are the biggest myths? Yes, thank you miss around the belly, the fluff
(14:56):
Bake ones. The biggest one I think we all know by now is that you can't sit up your way out of it, right? Ah, yes. And I will argue this, you cannot work out your way out of it. Excuse my glamor grammar, but you, you kind of get my point. We have to change the narrative as we're aging that workouts are not about losing weight anymore. Ladies, workouts, the subset of working out is losing weight, but workouts are around yes. Your stress accommodation for many around you know, system health and organ health and cardiovascular health and nerve, all the things. Okay? It's about functional fitness and being able to hold lean muscle mass and, and to have your bones healthy so that you can carry groceries up the stairs when you're 80. Okay? The subsets of that is weight loss, but there's the burn calories mentality has to be Bye-bye.
(15:47):
Doesn't work. Mm-Hmm. <affirmative>. Okay. So the big, that's the biggest myth. The where we need to put our focus then is these two things, consistency and efficiency. And, and please write those down because your body more than ever in your thirties, whether you've had kids or not, forties, fifties, sixties, is that your body's creating consistency now more than ever. Social injustice, covid craziness, yo-yo dieting, the on and the off again, your cheat days, your start fresh Mondays, all of which are paning up to being a huge detriment and triggering your body to hold onto fluff because it doesn't trust what you're doing anymore. Doesn't matter if you did a three month challenge, eat clean challenge. Okay? The fact of how, think about how many years women do that and then fall off if you will, off the wagon. I think there's never should be a wagon.
(16:41):
If there's a wagon, it's moving too fast, right? But they fall off. Yeah. Say, you know, f it because the summer's here and I want my backyard barbecues and I got vacation with the girls and the family's going to Disney. And then you find motivation and from something and it gets you back on every single time we have that start fresh, it gets harder and harder and harder. Does it matter how clean you eat? How hard you work out? So we need to think about that when it comes to nutrition. When we think about movement and working out, if you will, when we're training our core area, again, core literally is from, you know, sternum all the way down to, to the pit bones, Hey, down there. We need to have efficient stabilizer muscles first. So again, this is not about the setups. <Laugh> okay?
(17:33):
Yeah. And the side planks, it is about developing the inner core stabilizers and it's about functional fitness. And then we build from there, we build the strength first. Okay? We get rid of inflammation in the body first, we prime the body, then we can strengthen and shape into the lean core or the trim thigh or whatever you'd like. But that initial needs to be there. But most women miss that step, right? They just say, I'll work out harder, I'll do the sit-ups, I'll do the leg raises, I'll do the butt lifts and it should work.
(18:09):
I, I love that on so many levels, <laugh>, because it's not about going to the gym more
(18:19):
No.
(18:20):
To get the, the stuff. So I love the way that you put it in priming the body and nutrition fuel for the body is a key component to that as well.
(18:31):
Yep. 100%. And when you want, because a lot of us feel disconnected from our core area, right? You feel like, oh, you know, what does it feel like? You know? And when you ha when it's sore, you're like, oh, I remember those muscles. Hey, so the key there is to really develop the internal stabilizers and we can do an exercise by doing it like everyone's heard of keels, right? Or pelvic floor exercises. Yep. So yep. We call them dims in my community. And what we're basically doing is working the inner transverse muscles. I'm using my hands, you can't see, but the inner transverse muscles that kind of wrap around our waist and give us our shape. So if we just sit here right now and we flex and try to pull our belly button into our spine and hold it for 15 seconds and then release, and then do that three times, not every single day, every couple days, that's gonna start building up those internal stabilizer muscles. Then we progress into the planks and then we can progress into the, to you know, the, some leg raises or things like that. Okay. But the dims, if women wanna know where to start, that's it. Don't start with doing, doing the setup setup's. Probably one of the worst exercises that you can do for your core, actually, cuz you're actually most women engage their quads, <laugh>, and hip flexors. Yep.
(19:51):
So I've been doing pure bar, so it's a bar course or a bar workout and it does a lot of that. And there's, so we do a plank at the beginning towards like the beginning of the workout. Yeah. And then at the end we're doing, they have like three core sections, I don't know. Yeah. And like there are a variety of different things working different parts of the abs. And they recently, I've taken a few classes and the classes that they're doing, some of them, I'm noticing that my hip flexors like it, I feel it there. Mm-Hmm.
(20:33):
<Affirmative>
(20:34):
And because I have the separation of the amps, the recti dati recti, that's the word. Yep. <Laugh> and an umbilical hernia. Mm-Hmm. <Affirmative>. I'm like, there's a lot of core strength that is missing mm-hmm. <Affirmative> for me. So anyways, and I think, but
(20:54):
That's huge for you to recognize that because if your core's not strong enough, you're gonna naturally engage your hip flexors in your, in your clots to help you go through the movement and you felt the soreness there. So now focus on ones that maybe aren't as big of a movement. And again, you're holding Right. Tightening more than anything to start off with. I think you feel the, you feel the difference. Yeah.
(21:19):
Yeah. Well and that's, that's what I was gonna say is instead of always like following the class
(21:25):
<Laugh> Yeah.
(21:26):
Instead of like engaging in those like crunches and stuff like that, I'm like, I'm gonna do more holding and squeezing mm-hmm. <Affirmative>. Because what happens when you do like those sit-ups is that coning effect. Yes. And
(21:40):
It,
(21:41):
It works so mm-hmm. <Affirmative> anyways, that's a little,
(21:45):
The power belly, but many, yeah. Many women are there, right? They get the power belly. It's all about the, the, whether, what stage of life you're in, it's just having that mind body connection right. With that area and really feeling the movement and breathing through the movement. And it doesn't need to be this huge sweat session right. To, to get it done. And it shouldn't be, again, efficiency and consistency. Where can you be efficient in your exercise and movements like you just said. Right. Your aha. And where can you be consistent? Right? Where is it? Go into your day. <Laugh>,
(22:27):
She needs her mom.
(22:28):
I love it. I love it.
(22:33):
Yeah. Okay. So I think that was super helpful, at least for me, hearing other people who are more, I feel like I have a basis for like workouts and stuff, but I would not be a trainer <laugh>. Like, don't ask me to train you. That is not, you know, that's not in my wheelhouse. But let's, as we wrap this up, what are the key areas that we need to focus on when we're learning to empower ourselves in being strong and having that lean core for now and then obviously into the future. Especially, I have to say this too, for people who are fifties, sixties, you know, that kind of thing. And they're noticing changes in their body. Mm-Hmm. <affirmative>, this movement, a lot of movement. Core strength is about functionality too. Mm-Hmm. <affirmative>, it's being able to get in and out of bed. It's being able to get in and out of a chair. It's able like being able to go carry it in your groceries and going up and down the stairs long-term and your core is a huge part of that. And so even if you aren't an athlete or don't wanna go to the gym, we need to be loving Yes. Loving the core
(23:49):
<Laugh> very conscious. And I I'd say too, don't get overly number focused. I know, you know, there's the measurements, you take your waist and then you take your chest and you have the differential number. It, it, there's so many different variables and factors that can really equate to what the, the outcome of that number means, right? But just ask yourself like, am I, am I comfortable? Am I strong? Am I confident in that area? And again, confidence is bleeding. You're gonna have good days and bad days. But in a nutshell. And then, and then do the small steps like I said. But what can we do now to focus on three again, I guess I love the number three today. So number one is nutrition, right? And again, we see, hear that whole saying like, abs are made in the kitchen. It's pretty true, right?
(24:37):
It's pretty true. And making sure number one, that you are eating enough to meet your specific energy demand and or your healing protocol. Okay? Because I think a lot of women think they can just muscle through. They wanna start counting things, they want the control. That's why Noom maps and Fit pals are so popular because we love that control of what we're eating and it feels good punching in that number. But you know what? They don't know how stressed your day was. They didn't know that you're a running around meeting after meeting across town. They don't know that you had to take your kids to three different arenas in three different hours after work. Right? So just be mindful of your energy exchange and know that nutrition is there to support it and not have that narrative of like, I'm going to eat, I'm gonna get, the more I eat, I'm gonna get bigger.
(25:28):
Okay? The more I eat gonna bitter. And for me, I always say making sure that we're using our nutrition to support our insulin levels. That's the biggest. Like insulin and cortisol, like Shannon when I interviewed you, we talked about this, they're the big players, right? And like if people come to you with your thyroid, usually have some other hormone that's in play or having something going on with it. Okay? So it's the same here, just nutrition. Make sure it's matching your energy demand. If you have questions around that, reach out <laugh>. Yeah. And then two is train your core to redirect how your muscles work. And again, when we're training our core, it is all about in developing those internal stabilizers. First. If you don't know what that means or want some more information around that, reach out to me. I have a guide I could give you that we all have guides, guides, guides.
(26:20):
But I have a guide that I can give you that will help. And it's things, like I said, doing your dims, right? It could be a little bit of a plank, maybe even with your knees on the ground. It could be what we call the dead bug. It sounds terrible, but basically you're on your back, okay? With your knees in the air and your arms in the air and you're just alternating knee and arm to the ground, concentrating on keeping your spine in alignment. It's hard work cuz right away your back wants to arch, right? But we have to use those inner core muscles to keep it nice and straight. So redirect how we're training our core. And the third part is, again, move again. The fluff is not burned. We hear like burn the fat, like it, technically it is, it is a gas that gets released but it, it actually circulates our body and is hopefully used up by as energy sourced by something else.
(27:14):
If not, it's restored. So blood flown circulation are huge factors on whether you are fluff is utilized or stored. And obviously movement helps and muscles our biggest consumer of glucose as well. So therefore can help with your insulin regulation, which is a fat storing hormone. If insulin's out of whack, again, doesn't matter how clean you eat or how hard you work out, it's gonna have a slew of side effects. One of them is holding onto that extra fluff. So nutrition, train, move, train properly and then move. That's the places where to start. And to keep it simple. I will add to that Shannon, because I think we try to overcomplicate things and then we leads to overwhelm, which leads inaction. It doesn't need to be like that. I say to my clients, I'm like, it's not slow, it's strategic. So keep it simple. Maybe you just focus on doing those inner core exercises that I spoke about. Then you focus on maybe some nutrition and talking to Shannon about how, how nutrition should meet with your goals. And then we can talk about maybe incorporating some movement more into your day. Right. Start slow. Because if we wanna have that to-do list and add to it, it's just not gonna work. <Laugh> efficiency and consistency, right? We have to keep on that.
(28:31):
Totally. And I, I love that. I love telling my clients, I'm like, pick one thing. Mm-Hmm <affirmative> one thing more. Mm-Hmm <affirmative> focus on that and then add something new in, right? Like yeah, focus on doing the exercises. Okay, now I'm gonna add in eating more vegetables or drinking more water or like something instead of an all or nothing mentality because the all or nothing mentality gets us
(28:57):
To frustration. <Laugh>
(28:59):
Yeah. Leads to frustration and confusion and frustration and inaction. Right In action. Like we talked about, you talked about that freeze where the fight or flight or freeze. And most of us freeze
(29:14):
<Laugh>, most of us freeze. And I think, like, correct me if I'm wrong, I'm offering you your listeners a guide and it's like, it's the power of protein in your breakfast. Because when people say, okay, nutritionally what do I do? This guide will help. And protein as we age is huge. And it's a big builder has great thermogenic effects. We need it in our body for a variety of reasons that explain in the guide. But many women, much as many women are not getting enough protein in their diets. And this is a simple way to add it in, especially in one of the most important meals of the day, which is your breakfast, right? Yeah. And a lot of busy women out there are saying, I don't eat breakfast today. Eat your breakfast <laugh>. Well, and that,
(29:58):
Honestly, that's what I struggle with probably the most is getting enough protein because mm-hmm. <Affirmative>. Okay. So here's a little like tidbit about our family is I let everybody get their food first. You know? Or at least all of my kids.
(30:15):
Yeah.
(30:16):
So all of my kids get their food, then I get my food and then my husband gets our food. Like that is kind of our process. <Laugh>. Mm-Hmm. <affirmative>. So he gets all the scraps usually every once in a while I'm like, I'll make your plate first and then, you know, and then I'll make his or I make 'em at the same time. But if our kids eat a lot more meat, then
(30:38):
The protein's gone. We're
(30:39):
Left with like chicken scraps, you know, <laugh>. And so anyways, protein is huge. Finding enough ways to get protein in. I have some strategic things that I now do Yeah. For myself to try to get the protein in, but I, I know I'm still under <laugh> what I should be eating.
(31:00):
Yeah. So
(31:01):
Just know that you guys are not alone if you're struggling to get enough protein. And that's one of the things that I tell all of my clients. Get more protein, get more protein. Most of us eat enough fats and enough carbohydrates.
(31:12):
Yep.
(31:13):
It's the protein.
(31:14):
Yep. So every single meal, right? Don't back load it and just have your protein source at, at, at dinnertime. And again, when we say protein source, it can be omnivore, it can be meat, or it can be plant-based, right? If you're plant-based and we're diving down another rabbit hole here, you and I as always, but if it's plant-based, we need to diversify cuz it's not a complete per protein. So you just have to make sure for all my vegans and vegetarians out there, that you are eating different types of plant-based proteins to hopefully get that complete protein in your diet for that day or that day. Okay. That's, and then that's it. It just takes a little bit time. But in that guide that I give you guys is definitely a great start and we talk a lot about protein and sneaky ways to add it in there. <Laugh>.
(31:58):
I'm gonna go download it cuz I wanna see if you have some other ideas or suggestions for mm-hmm. <Affirmative> for me too, so.
(32:07):
Awesome.
(32:08):
I know busy moms trying to do all the things. So thank you so much Monique for being on. Is there any last thoughts that you wanna share with the listeners?
(32:21):
No, I think this has been so fun. I think again, with that area, just remember it's not that you're doing something wrong, right? It's just a sign that your body's telling you something. You know, if you wanna blame somebody, blame estrogen. But it's not something that you're doing wrong. So please don't start dissecting your nutrition or dissecting how you work out or adding more time at the gym and really sit back, listen to this podcast, think about where in your day you can start adding in the tips that Shannon and I talked about and keep it simple. And that's it.
(32:56):
I love it. Perfect. Yay. I will link everything up, all of Monique's information, her social media. Yeah, of course my kids <laugh>, all of Monique's social media and her guide so you guys can head over to the show notes and download it and I will see you guys on the next.
