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Hi there,

I was speaking to one of the mom’s at high school graduation recently. She said the thing she had most in common with her daughter was that they both just had their last period.

Lol … now I know that the ‘last period’ is quite a way down the track for a lot of us, but it is a topic we’re all thinking and talking about … and by ‘we’ I mean all ‘late’ GenX women in their 40s and early 50s who are still on a monthly cycle …

… and there’s a lot of us.

But as sure as high school comes to an end and ‘adulting’ must begin … so too does a change for us.

And it’s how we play the cards we’re dealt that matters most.

And on that note, did you know that breaking a sweat not only does wonders for your body, but it also has some mind-blowing benefits for your brain?

The evidence is stacking up, showing that exercise is like a mental workout, boosting cognitive function and promoting brain health.

It's time for a revelation about the hidden powers of your muscles. They go beyond sculpting and have a secret weapon called myokines (like having an older brother or sister in school who actually looked out for you).

These little powerhouse “myokines” communicate with your brain, fat cells, bones, organs, blood vessels, and even your skin!

They play a variety of roles, influencing your cognition, metabolism, fat transformation, bone health, blood vessel function, muscle growth, and so much more.

One particular myokine, IL-6, gets released after resistance training and high-intensity workouts, and has a positive effect on reducing belly fat.

So, take a moment because today we're diving into the world of these incredible myokines and how they can help you achieve your fitness goals.

But before we dive in ...

A message from the Strong Woman Project

The Strong Woman Project is launching in DECEMBER.

This new program is specifically designed for fierce, determined women who are ready to unleash their inner power and transform their health, body, and life.

It's time to say goodbye to the old ways and embrace a new era of fitness and well-being.

Gone are the days of thinking that a little jazzercise will magically melt away those unwanted pounds. We now have the cutting-edge science and knowledge to create a true fat-burning machine. And guess what? It all starts with building beautiful, lean muscle.

But here's the thing: as we age, our bodies go through some changes.

After 40, we start losing precious muscle mass. That's why it's crucial to take action and save what we have left. This program is specifically tailored to the needs of women going through perimenopause and menopause, based on the latest research and the 2023 guidelines.

We've cracked the code with our Protein Pulsing Protocol and Resistance Rep Adaptive System.

These innovative techniques will help you build muscle, boost your metabolism, and turn your body into a fat-burning furnace. It's time to say hello to a leaner, stronger you.

But it's not just about the physical aspect. We also understand the importance of mindset and habit formation. That's why our program focuses on creating new mental shifts and empowering habits that will truly make a difference in your fat loss journey.

So, if you're a woman aged 40 to 60 who is ready to take charge of her health and transform her life, this program is for you.

The whole idea can be summed up in four main points.

1. Eat Amazing: Being stronger opens up the food options to include things you thought were off limits! Muscle is your armour; it protects you and soaks up energy from the food you eat. This includes cakes and donuts.

2. Feel Amazing: Have confidence in your body and being able to wear what expresses you.

3. Do Amazing: Hike to the top of a mountain, bike ride in nature, lift heavy things, whatever adventures capture your spirit.

4. Live Amazing: Being strong provides hidden health benefits that improve health span, which means you don’t decline as you age.

Right now, you can join the ‘early bird’ list and get a founding members discount when we launch.

Exercise and mental health

Deep Dive:

Engaging in regular exercise has been proven to have incredible benefits for our brain health. It's not just about preventing dementia, but also about keeping our cognitive abilities sharp and functioning at their best.

And let me tell you, it's never too late to start!

When we exercise, our brain experiences a boost in blood flow and activity in a region called the hippocampus. This is the area responsible for memory and learning, and by giving it a workout of its own, we can actually increase its volume and improve its function.

It's giving our brain a little love and attention.

But that's not all. Exercise also promotes the creation of new brain cells in a region called the dentate gyrus.

This means that by staying active, we're not only keeping our existing brain cells healthy, but also creating new ones. And let me tell you, more brain cells mean more brain power!

So why does exercise have such a profound effect on our brain?

Well, it turns out that when we work those muscles, our brain senses it and sparks a conversation between our muscles and our mind. They exchange important messages, keeping everything in harmony and functioning at its best. It's like a power couple, working together to keep us feeling sharp and on top of our game.

So, let's make exercise a priority in our lives. Not only will it keep our bodies fit and healthy, but it will also give our brains the love and attention it deserves.

And remember, it's never too late to start. Your brain will thank you for it!

The magic of myokines

For women over 40, exercise brings so many valuable benefits.

Muscle and Fat

One of the myokines worth mentioning is called myokine IL-6, and it's activated when you engage in resistance training and high-intensity interval training (HIIT).

This powerful myokine not only breaks down fats, but it also increases fat oxidation, leading to weight loss and a transformation in the type of fat stored in our bodies.

By incorporating regular strength training and HIIT into your fitness routine, you can optimize your fat metabolism and reduce the accumulation of unhealthy abdominal fat.

But that's not all.

This incredible myokine also has the power to convert white adipose tissue, which is associated with health risks like diabetes and cardiovascular disease, into brown adipose tissue.

And why is that important?

Well, brown adipose tissue is more metabolically active and beneficial for our overall well-being.

I’d say that It's time to embrace the strength within you.

Muscle and Appetite

So, when we exercise and our muscles release these myokines into our bloodstream, they not only help us handle glucose better and burn fat, but they also influence our appetite.

It turns out that myokine IL-6 can pass into our brain and affect our hunger levels. So, staying active not only helps us burn calories but also helps control our desire to eat, contributing to healthier weight management.

So, keep moving and enjoy the benefits of exercise on both your physical fitness and appetite control.

Muscle and Gut

Recent studies have revealed the positive influence of myokines on how our bodies handle insulin and blood sugar.

IL-6 has proven to be a superhero for our insulin secretion. It sparks the release of a hormone called GLP-1, which turbocharges insulin production, helping to maintain balanced blood sugar levels.

This means IL-6 is on our side, safeguarding us from glucose imbalances that can cause trouble.

IL-6 also has a nifty trick when it comes to mealtime. It slows down the emptying of our stomach, which helps control our blood sugar after eating. By doing so, it helps preserve our precious insulin levels during this critical post-meal period.

Now, here's the exciting part: we can boost IL-6 naturally through our lifestyle choices, particularly exercise. So, let's stay active and embrace the power of IL-6 as our secret ally in keeping our insulin and blood sugar in check.

It's time to take charge of our metabolic health and enjoy the benefits of this superhero substance.

Building a Stronger You: Age is Just a Number when it Comes to Weightlifting!

Who says age can hold you back from achieving your fitness goals?

A groundbreaking study has revealed that strength training is equally effective for adults aged in their 40s, 50s and 60s as it is for those over 85 years.

This means it's never too late to start lifting weights and reaping the benefits they offer.

And now is the opportune time to start and an even better time to keep going if you’re already lifting strong.

Even though estrogen levels decrease during menopause, there is still some estrogen present in the body.

This remaining estrogen can actually be beneficial in building muscle mass. By taking advantage of this opportunity and focusing on building muscle before menopause, you can set yourself up for a stronger and healthier future.

So here are some amazing key points to consider about strength training.

It’s never too late to start:  Researchers compared two groups of healthy older adults – one aged 65 to 75 years and the other over 85 years. Both groups engaged in a 12-week whole-body resistance exercise training program.

The results were astounding and debunked the myth that age affects our ability to gain muscle and strength.

You can still get impressive results: In the same study, the participants experienced remarkable improvements.

The study revealed an average increase of 10% to 11% in muscle mass, specifically in the quadriceps area. Strength gains were equally impressive, with leg extension strength increasing by a staggering 38% to 46%.

Age is Not the Limit: Contrary to popular belief, aging does not have to mean a decline in our physical capabilities.

The effects of age are often exaggerated, overshadowed by factors like sedentary lifestyles, loss of muscle and unhealthy habits. This study reinforces the notion that we can achieve incredible results, regardless of our age.

By embracing resistance training and leading an active lifestyle, we can unlock our bodies' potential and enjoy a long and muscular life.

This study's findings are encouraging for those who may have been hesitant about weightlifting later in life.

The benefits of resistance exercise are immense, including increased muscle mass, improved strength, improved bone density and enhanced physical performance.

Regardless of your age, it's never too late to start lifting weights and discover the transformative power of lifting. Your body is designed to move, to be strong, and to embrace a vibrant life.

Let this study inspire you to challenge any preconceived notions about aging. Through resistance exercise, you have the ability to reshape your body, increase your strength, and unlock your full potential.

Embrace the joys of weightlifting and experience the incredible rewards it brings. Remember, it's never too late to start your fitness journey.

Embrace the power of exercise, stay dedicated, and witness the wonders it can unleash within you. Get ready to embark on a muscular and vibrant life that defies age!

Spice Up Your Date Nights at Home

Tired of the same old Netflix & chill date night routine? 

Here's how couples are having a BLAST discovering how to dance together in the comfort & privacy of their own homes...

• NO dance experience needed

• Perfect for anyone with "two left feet"

• Fun & entertaining lessons

• Universal moves taught: dance to any music

• Instant streaming access

Date Night Dancing is perfect for busy couples who want to quickly dance together without embarrassment and enjoy quality date nights right at home.

MEME OF THE DAY

This! This is how we need to face decline that comes with age … starting now and not a moment later.

Ready to Change the Things You Can Change?

As scientists continue to unravel the mysteries of these hidden hormone heroes, incredible possibilities emerge for the future of healthcare.

These myokines also serve as valuable markers, guiding the way for tailored exercise prescriptions to help those facing challenges like cancer, diabetes, or neurodegenerative diseases.

So, as you engage in physical activity, remember the remarkable powers residing within your muscles. It's not just about achieving a beautiful physique; it's about tapping into a realm of extraordinary potential.

Let your muscles unleash their hidden hormonal heroes and embark on a journey toward vitality and well-being that exceeds your wildest expectations.

Reflection

Are you going to start off 2024 strong? What exercise are you going to engage in? Why not try resistance training to build muscle and get the knock-on health benefits of the magic myokines?

The Team at Bolder Women