Metabolic health is a hot topic.  You’ve probably seen headlines about metabolism, blood sugar, or “metabolic resets.” But if you’re still wondering what it actually means, and why it matters, you’re not alone.

What Is Metabolic Health, Really?

Being metabolically healthy means your body can digest food and absorb nutrients without causing spikes in blood sugar, insulin, or inflammation. When these systems work smoothly, you’re more likely to maintain healthy blood pressure, cholesterol, weight, and energy levels.

Are You Metabolically Unhealthy? 

“But I Eat Healthy and Exercise…”

 I hear this from clients almost on a daily basis. What surprises many of my clients is that you can eat “healthy,” go to the gym, and still be metabolically unhealthy. I know that it doesn’t make sense.

That’s because metabolic dysfunction often starts quietly. Maybe you’re doing everything “right” but still struggling with stubborn belly fat, brain fog, energy crashes, or lab results that don’t quite make sense. This is why it’s so important to look beyond the scale and look deeper.

Key Markers to Check Metabolic Health 

A combination of blood tests and simple measurements can provide valuable insight into your metabolic health. According to the National Institutes of Health, a person is considered metabolically unhealthy if three or more of the following five markers fall outside the recommended range. These markers are “outside of the ranges”: 

• Waist circumference 35 inches for more for women and 40 inches or more for men
• Fasting blood glucose: 100 mg per dL or higher
• Hemoglobin A1c 5.7 percent or higher 
• Triglycerides 150 mg per dL or higher
• HDL cholesterol 50 mg per dL for women or below 40 mg per dL for men
• Blood pressure: ≥130/85 mmHg

Even having one or two markers slightly out of range can signal increased risk. Don’t wait to be in full metabolic dysfunction before you do something. Just because your labs fall within the “normal” range doesn’t mean they’re the healthiest they could be. There’s a big difference between being “not sick” and truly thriving metabolically.

Metabolic Warning Signs

Common early signs of metabolic imbalance include changes in energy, focus, and appetite such as fatigue after meals, brain fog, frequent cravings, or feeling “hangry” often.

Other warning signs may include increased belly fat or difficulty losing weight, irregular periods or PCOS symptoms, skin changes like skin tags or darkened patches, ongoing high stress, or poor sleep quality.

If several of these sound familiar, consider them your body’s way of asking for support. These early signs often appear before lab work shows anything definitive, and tuning in now can help you stay ahead of bigger health issues.

The good news is that with a few targeted lifestyle changes, you can improve your lab markers and  start feeling more energized, balanced, and in control of your health.

5 Ways to Improve Metabolic Health

So, maybe you’ve realized you’re not as metabolically healthy as you’d like to be. You’re not alone and there is a lot you can do to reverse this. The key is to start small: pick one or two changes that feel realistic, then build from there. These five simple, science-backed habits can help you improve your lab markers, boost energy, balance hormones, and support your long-term metabolic health.

1. Prioritize Protein and Fiber

Protein and fiber are two of the most powerful tools for metabolic health—and most people aren’t getting enough of either.

Try this:

• Aim for 20–30g of protein per meal
• Get at least 25g of fiber per day
• Fill half your plate with colorful, high-fiber veggies
  
  Bonus: Aim to eat 30+ different plant foods each week. Research shows this variety supports a more diverse gut microbiome, which is closely linked to better metabolic, immune, and heart health.

 2. Move Your Muscles

Muscle plays a major role in metabolic health. Strength training just 2–3 times per week can improve insulin sensitivity, regulate blood sugar, and boost your resting metabolism. It also supports heart health by reducing blood pressure, improving circulation, and lowering harmful cholesterol levels.

Cardio matters too. Brisk walking, biking, swimming, or dancing improves how efficiently your body uses glucose and further supports heart health and healthy blood pressure.

According to the CDC and World Health Organization, adults should aim for:

• At least 150 minutes of moderate aerobic activity per week (like walking or cycling)
• 2 or more days of muscle-strengthening activities

Bonus: Take a short walk after meals to help steady blood sugar.

You don’t need to be perfect. Just keep moving in ways you enjoy, and your metabolism (and your heart) will thank you.

3. Get Serious About Sleep and Stress

Chronic stress and lack of sleep can wreak havoc on your metabolism. When stress levels stay high or sleep is disrupted, your body produces more cortisol, a hormone that, when elevated long-term, can increase insulin resistance, cravings, and belly fat.

Poor sleep and ongoing stress can also disrupt hunger and fullness hormones, raise blood pressure, interfere with blood sugar regulation, and make it harder to stay motivated to exercise or eat well. Even the most nutrient-dense meals and well-planned workouts won’t fully work if you’re running on chronic exhaustion.

That’s why supporting sleep and stress management is a foundational part of improving metabolism, not an optional add-on.

Support your metabolism by focusing on a few key habits:

• Prioritizing 7–9 hours of quality sleep each night
• Creating a wind-down routine to improve sleep consistency
• Practicing daily stress relief—whether it’s breathwork, stretching, journaling, walking, or simply unplugging

The key is to find a stress management technique that works for you and make it part of your regular routine. Even just 5–10 minutes a day of intentional relaxation can help calm your nervous system and support your metabolic goals.

Try pairing your wind-down routine with a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time each day can help regulate your circadian rhythm, improve sleep quality, and support hormone balance.

4. Don’t Skip Meals

Skipping meals, especially breakfast, can backfire when it comes to metabolic health. Going too long without food may lead to dips in blood sugar, intense cravings, overeating later in the day, and energy crashes that leave you reaching for quick fixes.

Many of my clients ask me about intermittent fasting, especially the version where breakfast is skipped until noon. While this approach works for some people, I often see it cause low energy and make cravings harder to manage. For most, starting the day with a balanced meal supports steadier blood sugar, better focus, and fewer struggles with hunger.

Research also shows that eating earlier in the day, rather than “saving” calories for later, can improve insulin sensitivity and support metabolic function.

A protein- and fiber-rich breakfast can help stabilize blood sugar, reduce cravings later in the day, improve focus and mood and support appetite regulation and metabolic hormones

Try this:

• Aim to eat within 1–2 hours of waking
• Include protein, fiber, and healthy fat (e.g., eggs, sautéed greens, and avocado toast or Greek yogurt with chia seeds and berries)
• Avoid high-sugar, low-fiber options that spike blood sugar and leave you crashing

You don’t have to be rigid with meal timing but consistency and balance help your body function at its best.

Bonus tip: If you’re not a big breakfast eater, start small such  as hard-boiled egg and a piece of fruit. Something is better than nothing, and your metabolism will thank you for the fuel.

5. Track What Matters

You don’t have to guess how your metabolic health is doing. Your lab work can provide valuable clues—and tracking key markers over time helps you catch issues early and see whether your efforts are paying off.

Important metabolic markers include blood sugar measures (fasting glucose, hemoglobin A1c, and fasting insulin), blood lipids (triglycerides and HDL cholesterol), and cardiometabolic indicators like waist circumference and blood pressure. Even small improvements in these numbers can signal meaningful progress.

Rather than focusing on a single lab value, it’s helpful to look at trends over time and consider the full picture of your metabolic health.

Try this:

• Ask your doctor for a full metabolic panel
• Track your labs and waist measurement every 3–6 months
• Celebrate non-scale victories like better energy, fewer cravings, and improved focus

Refine your tracking even more by writing down what you eat for a few days using an app or journal. It can reveal patterns, highlight nutrient gaps, and help you connect how certain foods impact your energy, cravings, and blood sugar.

Final Thoughts 

Improving your metabolic health isn’t about being perfect. It’s about making small, consistent choices that support your body’s natural balance. Whether you’re dealing with insulin resistance, PCOS, prediabetes, high cholesterol or just want to feel better in your body, there’s so much within your control.

Start with one or two changes that feel doable like adding more protein and fiber to your meals or taking a walk after dinner. You don’t have to figure it all out on your own. Get a personalized plan that fits your lifestyle. Contact me to learn more. 

References

1. Araújo, J., Cai, J., & Stevens, J. (2019). Prevalence of Optimal Metabolic Health in American Adults: NHANES 2009–2016. Metabolic Syndrome and Related Disorders, 17(1), 46–52.
   https://pubmed.ncbi.nlm.nih.gov/30484738

2. University of North Carolina at Chapel Hill. (2018). Only 12 percent of American adults are metabolically healthy, Carolina study finds.
   https://www.unc.edu/posts/2018/11/28/only-12-percent-of-american-adults-are-metabolically-healthy-carolina-study-finds

3. ScienceDaily. (2018). Only 12 percent of American adults are metabolically healthy.
   https://www.sciencedaily.com/releases/2018/11/181128115045.htm

You get a call from your doctor telling you your sugar is a little high on your blood test. You don’t have diabetes but will need to watch it. You’re told to cut out sugar, bread and pasta. But now you are in a panic because you don’t know what to eat. Carbs are everywhere! Do you need to cut out carrots? Can you ever eat bread or pasta? And what about wine? The good news is that you can probably eat a lot more than you think. Read my tips on what what to eat when you have prediabetes. By making diet and lifestyle changes now, you may be able to prevent and/or reverse prediabetes and type 2 diabetes.

Updated: 11/19

Scary stats about prediabetes

First, a few scary stats. We know diabetes is an epidemic. But prediabetes is even more of an epidemic. Approximately 84 million American adults—more than 1 out of 3—have prediabetes. It’s even higher for adults ages 65 and older – the NIH estimates that 50% of older adults have prediabetes. And 90% of people who have it don’t know they have it! Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, and stroke. Many of these people will go on to develop diabetes at some time in their life. But it doesn’t mean it’s inevitable!

Risk factors for prediabetes

Because prediabetes is so common, it’s important that you are aware of the risk factors, which include:

• Being overweight
• Being 45 years or older
• Having a parent, brother, or sister with type 2 diabetes
• Being physically active less than 3 times a week
• Ever having gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds
• Having polycystic ovary syndrome

Race and ethnicity are also a factor: African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian Americans are at higher risk.

How do you know if you have prediabetes?

Since only 10 % of people know they have prediabetes, it’s important that you know your blood sugar numbers. Unfortunately, not all physicians discuss these numbers with their patients … unless the numbers are quite high. I feel like the “Prediabetes Police” because I want all patients to know their numbers. If your fasting glucose is 100-125, it can be called prediabetes.A normal level is under 100.  If it’s over 126, it would be diabetes. If you are borderline, you may want to have another test just to make sure. Remember this test should be fasting – no food and only water prior to the test. Another good test is called Hemoglobin A1c. This is a 12 week average of blood sugar. Normal is under 5.7. Prediabetes is 5.7-6.4 and diabetes is 6.5 and higher. You do not have to fast for this test.

Now don’t panic if you are on the low end of prediabetes (approximately 5.7-5.9), especially if you are lean, exercising on a regular basis, have a healthy diet and are over the age of 60. Your goal may may just be to prevent it from getting higher. As we age, our bodies don’t produce and utilize insulin as well as it did when we were younger. It is possible that you may not be able to get it under 5.7. But if you are overweight and/or don’t eat a healthy diet or aren’t active, this may be your wake up call to make some lifestyle changes!

What is insulin resistance?

Before moving on to my tips, I’d like to explain what it means to be insulin resistant as this occurs in most people with prediabetes and diabetes. It is often a precursor to both of these conditions. When we eat carbohydrates, they break down into sugar in our blood. This happens with all carbs, including candy, juice, fruit, brown rice, potatoes, etc. In response to rising blood sugar levels, our pancreas secretes insulin in attempts to get the sugar out of the blood and into fat and muscle cells to be used as energy.  Think of insulin like a “key” trying to unlock the doors to the cells. Sometimes the key isn’t able to unlock the doors because the cells have become resistant to the insulin (called insulin resistance). So the pancreas has to work in overdrive mode and secrete large amounts of insulin.  So this large amount of insulin is able to keep blood sugar levels normal … for a while.  Eventually the pancreas starts to wear out from having to make so much insulin and your blood sugar starts to rise slightly. This is called prediabete and can  eventually lead to full blown diabetes when your pancreas can no longer make adequate insulin to control blood sugar levels. The good news is that you can stop the progression of diabetes with lifestyle changes.

Diet and lifestyle can reverse prediabetes

There are many things you can do naturally to decrease insulin resistance. In fact, a major study called the Diabetes Prevention Program  aimed at discovering whether either diet and exercise or the oral diabetes drug Metformin (Glucophage) could prevent or delay the onset of type 2 diabetes in people with Impaired Glucose Tolerance (IGT or prediabetes).  All 3,234 study participants were overweight and had IGT, which are well recognized risk factors for the development of type 2 diabetes.
-The first group, called the lifestyle intervention group, received intensive training in diet, exercise, and behavior modification. By eating less fat (this is interesting as most people think they need to dramatically cut carbs!) and fewer calories and exercising for a total of 150 minutes a week, participants aimed to lose 7% of their body weight and maintain that loss.
– Another group took metformin
– Another group was a placebo group
The results: DPP Study found that over 3 years, beneficial changes in diet and physical activity greatly reduced the chances that a person with IGT would develop diabetes by 58%. Metformin also reduced risk by 31%. The DPP resolved these questions so quickly that, on the advice of an external monitoring board, the program was halted a year early. The researchers published their findings in the February 7, 2002, issue of the New England Journal of Medicine.

Watch my video on What to Eat If You Have Prediabetes

My top 19 tips on what to eat for prediabetes along with other lifestyle factors

The good news is that there are many things you can do from a diet and lifestyle standpoint to lower your risk of prediabetes and type 2 diabetes – and even reverse it if you have it.

WEIGHT/DIET/EXERCISE

1. Lose weight if overweight. This may most important tip! A smaller fat cell is much more sensitive to the insulin. Losing 7% of your body weight, following a healthy diet and exercising can decrease risk of diabetes by 58%.
   Warning: if you are not overweight, the goal is NOT to lose weight or cut out all carbs. There is absolutely no benefit to this and may even be harmful.
2. Exercise. The goal is to exercise 30 minutes or more most days of the week. You can even split this up into 3 ten minute segments. The ideal exercise program would include a weight training and aerobic component. But this doesn’t mean you have to go to the gym. Just get out and take a brisk walk. Read my previous post on Health Benefits of Walking After Meal for Prediabetes. I find that many people neglect the weight training component.  Studies have shown that building lean mass is an important part of decreasing insulin resistance. If you don’t want to go to a gym, try a weight training DVD or exercise on demand program on tv – ideally 2-3x/wk.
   *Weight training is especially important for lean people with prediabetes/insulin resistance. 
3. Cut down on sugary beverages such as soda and sports drinks. Even if you don’t drink soda, you still may be consuming too much liquid sugar in the form of flavored waters and juice. One bottle of Vitamin Water has 8 tsp of sugar.
4. Consume carbs in moderation. The updated recommendations of the American Diabetes Association Standards of Care is to reduce the overall amount of carbs consumed. It’s not possible to give specific guidelines for carb quantities as there is no one-size-fits-all approach. While some people
   prefer to follow a very low carb diet, this does not mean every individual with insulin resistance needs to drastically cut carbs!  On the contrary, read the study below where some people who follow plant based diets (which are likely high carb) actually reduce risk of diabetes. Your best bet is to avoid eating large amounts of carbs at a time. Spreading your carb intake evenly throughout the day is another way to increase insulin sensitivity.  Eating smaller portions of carbs regularly throughout the day provides the body with less sugar at each meal, making insulin’s job easier. This is also supported with research showing that eating regularly benefits insulin sensitivity.
5. Choose healthier types of carbs. All carbs raise blood sugar. However sugary or processed “white carbs” cause a more rapid spike. Rapid spikes of blood sugar put more demand on the pancreas to make insulin. Low glycemic carbs will cause a slower rise of blood sugar and insulin. Carb sources that are low-GI include dried beans and legumes, all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal) High glycemic carbs include: white bread, cornflakes, instant oatmeal, bagels, cakes and other sugary foods.  I find that many people who first find out they have prediabetes try to cut out all grains. This is not sustainable … or necessary! Just keep portions moderate.
6. Eat more fiber. Fiber has numerous health effects in the body including decreased risk of cancer, heart disease, diabetes, weight management to name a few.  There are many different types of fiber often categorized into 2 major groups: soluble and insoluble (although it’s not quite this simple!) Most foods contain a combination of several different kinds of fiber. Insoluble fiber mostly acts as a bulking agent to help prevent constipation. Soluble fiber helps to lower cholesterol and keep you feeling full. Several studies have found a link between high soluble fiber intake and increased insulin sensitivity. This study showed that placing insulin-resistant individuals on a high-fiber diet (50 g) where the fiber comes not from supplements, but from fruits, vegetables, legumes, and selective grains, significantly improves insulin sensitivity after six weeks. A study in 264 women found that those who ate more soluble fiber had significantly lower levels of insulin resistance. Soluble fiber also helps feed the friendly bacteria in your gut, which have been linked to increased insulin sensitivity. Foods that are rich in soluble fiber include legumes, oatmeal, flaxseeds, vegetables like Brussels sprouts and fruits like oranges. Reference
7. Consume mixed meals that include protein and fat in addition to the carb will slow the rise and fall of blood sugar. For example, adding peanut butter or avocado to a slice of whole wheat toast will help to decrease the glycemic effect of the bread on blood sugar.
8. Eat a gut healthy diet that includes plenty of prebiotics. You’re probably familiar with the health benefits of probiotics which include improved immunity, digestive health, mental health, weight control, decreased risk of diabetes, heart disease, and more. But I bet you haven’t heard much about prebiotics … but you will as they are a trending topic. These non-digestible carbohydrates are essential to help “feed” your good bacteria. And most of don’t consume nearly enough of them … especially if you are on a lower carb diet or eat most of your meals on the run. Prebiotics are natural, non-digestible ingredients that stimulate the growth and/or activity of healthy bacteria in the colon. Envision them as fertilizers for watering the “garden” of good bacteria inside your body. If you don’t consume adequate prebiotics, the probiotics can’t function optimally. In addition, studies have demonstrated that prebiotics on their own play important role in weight management, and lowering blood sugar, insulin levels and cholesterol. Read my blog post to learn more about prebiotics, where to find them and the health benefits.
9. Include magnesium rich foods found in leafy greens, nuts and beans. Magnesium has been found to improve insulin resistance. Use spinach as a base for your salad and add some beans. Snack on nuts.
10. Consume a lot of plant-based foods. Many of us think of down on carbs when it comes to decreasing risk of diabetes. After all, carbs raise blood sugar! But this study showed who ate a mostly plant-based diet reduced their risk of diabetes by 23%. The association was even stronger — a 30% drop in risk of type 2 diabetes — for people who ate healthy plant-based foods, including veggies, fruits, legumes, nuts and whole grains. These foods contain fiber, vitamins, minerals, antioxidants and other beneficial ingredients. This review included nine nutrition studies published between 2008 and 2018. These studies included more than 300,000 people, nearly 24,000 of whom had type 2 diabetes. Keep in mind the review showed only an association, not cause and effect.
    The study didn’t spell out exactly why a mainly plant-based diet appeared to lower type 2 diabetes risk. It’s possible that people who eat more plant-based foods may maintain a healthier weight, leading to a lower diabetes risk. It’s also possible that beneficial compounds, like antioxidants and beneficial plant oils, might help promote insulin sensitivity or reduce inflammation. If you’re eating more plant foods, you’re probably eating fewer animal products and reduced the amounts of saturated fat and sodium. And more plant foods may have a favorable effect on the gut microbiome, which may reduce insulin resistance.
11. Eat foods rich in polyphenols. Polyphenols are plant chemicals found in almost all fruit and vegetables. They have antioxidant, anti-inflammatory, anti-carcinogenic and other biological properties, and may protect from oxidative stress and some diseases. For example, polyphenols derived from green tea, cocoa (yes – dark chocolate. At least 70% or higher) and apples are emerging as powerful facilitators of insulin responses as well as being potent anti-inflammatory compounds. Blueberries are rich sources of polyphenols and epidemiological and clinical studies are suggesting they decrease insulin resistance. Resveratrol is a polyphenol found in the skin of red grapes and other berries as well as in red wine. It may increase insulin sensitivity, especially in those with type 2 diabetes.
12. Choose healthier fats. Studies suggest that saturated fatty acids like palmitic acid (from meat, dairy, and eggs) cause insulin resistance, plant-based monounsaturated fatty acids like oleic acid (from nuts, olives, and avocados) might even do the opposite—i.e. they may improve insulin sensitivity.
13. Make sure your Vitamin D levels are within range. Take a supplement if needed. Low levels of Vitamin D are linked to increased risk of diabetes
14. Get adequate sleep (easier said than done!) Studies have linked inadequate sleep to increased risk of diabetes, along with obesity and heart disease.
15. Don’t listen to those myths that carrots and wine are full of sugar. Green light on the carrots and enjoy wine in moderation. It’s true that wine is made from sugar, but the sugar turns into alcohol in the fermentation process. Best choices are dry red or white wines as the sweeter ones do contain more sugar. Hard liquor is fine as well but avoid sugary mixers. Read my previous post on Is Wine High in Sugar?
16. While fruit contains carbohydrate, this doesn’t mean you have to cut it out. Just use portion control. A few servings of fruit a day is fine, but no need to polish off a pound of grapes at a sitting!  I’m not a fan of juice and dried fruit.
17. Get up and more during the day. It’s been shown that spending too much time sitting is linked to a two-fold increase in the risk of diabetes.  When we sit for long periods of time, enzyme changes occur in our muscles that can lead to increased blood sugar levels. Read my previous post on this.
18. If you are already on the thin side, don’t lose any more weight! I find that many of my newly diagnosed prediabetic patients who are thin to start with cut out so many carbs that their weight plummets to an unhealthy low number. This is especially common with my female clients over the age of 60 or so. First of all, there is no need to cut out all carbs as I previously mentioned. Second, if you cut down on carbs, you’ll need to replace those calories with something else. I usually recommend these clients increase their intake of healthy fats such as nuts, nut butters, olive oil and avocado. These foods, especially nuts, may even help reduce risk of diabetes. So keep tabs on your weight and add in these healthy fats as needed to stop weight loss.
19. So how many carbs should you eat a day? This is the question I get asked all the time by my patients. As you probably suspected, there is no “one size fits all” answer. It depends on your activity level, age, weight, food preferences and individual metabolism. On average, I suggest 30-45 grams per meal (but some people will need more and others may choose to do less!) But the goal here is not to cut out all carbs and replace it with tons of meat, cheese, high protein energy bars, processed lunch meats, and low carb highly processed snack foods!
    

    Bottom line

Prediabetes is an epidemic. Because there are no symptoms, it’s so important you keep track of your HbA1c. Many people can prevent getting prediabetes and diabetes – and even reverse it if you have it – with diet and lifestyle modifications. Contrary to what many people think, it’s not all about cutting out carbs! Certain higher carb foods like berries and whole grains may actually help reduce insulin resistance and prediabetes.

I’ve helped hundreds of clients with insulin resistance, PCOS, prediabetes and even type 2 diabetes reverse their condition (or at least prevent it from worsening) with my nutrition coaching. If you would like me to set up a personalized plan just for you, call or email me for more info on my counseling sessions. These sessions can be done via phone or Skype if you don’t live in the NYC area.  In addition to being a registered dietitian, I am a certified diabetes educator and health and wellness coach so I can help you with lifestyle areas as well.

(212) 879-5167  email: Martha@MarthaMcKittrickNutrition.com

What are your questions on prediabetes?

 HIIT or high intensity interval training has become very popular in the past few years – and for good reason. You can exercise for less time and get more benefits. Not enough time is the number one reason why people claim they don’t exercise. But is HIIT good for PCOS? The info you read on the internet is conflicting. Some say it’s great whereas others say it worsens inflammations and the symptoms of PCOS. Read on to learn more about HIIT and find out what research says. And get the low down from top PCOS exercise expert when I ask them “is HIIT good for PCOS?”

What is HIIT?

First of all, you may be asking what the heck is HIIT? High intensity interval training (HITT) is kind of cardio where you alternate very high-intensity exercise intervals with periods of lower-intensity intervals of active recovery. HIIT workouts are more demanding than steady state cardio – so you accomplish more in a shorter period of time.

HITT workouts can be done in many different ways, depending upon your preference of exercise and fitness levels. An easy way to think about would be one minute of very intense effort followed by a minute of less intense effort. This is usually repeated 10 times. High intensity can be considered anything over an effort level of 7 on a scale of 1-10 perceived exertion. But this can be adjusted to fit the fitness level of the participant.

Examples:
-Spin classes often have intervals where you work really hard for a minute or so, then recover
-Tabata classes
-You can do your own intervals where you would run (or speed walk) at more intense pace, then take it back down to a less intense pace for a minute.
-HIIT can also be done using weights. Perform an exercise that really gets your heart rate up (like kettlebell swings) alternating with another weight training exercise that is not as intense.

Health Benefits of HIIT

There are numerous health benefits to all forms of exercise, cardiovascular and weight training. HIIT workouts have some additional benefits, including

1. Improved heart health. HIIT can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise.
2. Get fitter faster. Studies have shown that short intense exercise sessions can have a greater effect of “stressing” the body which causes us to adapt. The major adaption that occurs is that the skeletal muscles grow more mitochondria, which are the powerhouses in cells that burn fuel for energy. This occurs you to get fitter faster in a shorter period of time.
3. Burn more calories in a shorter period of time.Researchers have repeatedly shown that people can burn comparable amounts of calories in HIIT routines lasting, say, 20 minutes, compared to longer continuous exercise routines lasting, say, 50 minutes.
4. Elevated metabolic rate elevated for a longer period of time after you stop exercising as compared to other types of exercise.
5. Shift the body’s metabolism toward using fat for energy rather than carbs.
6. Promote fat loss similar to traditional endurance exercise, even with a much smaller time commitment. Can also reduce unhealthy visceral fat. Reference
7. Reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure. Reference 
8. Improves insulin resistance. A summary of 50 different studies found that not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise.
9. Improved brain health 
10. Not sure if this a “health” benefit, but HIIT can be helpful psychologically as you know you can spend less time in the gym!

Studies on HIIT and PCOS

So we know HIIT has health benefits, but what about for PCOS? Since the majority of women with PCOS have insulin resistance and are overweight, most of the benefits listed above would be helpful. But as usual, there have not been many studies done specifically in PCOS and HIIT.

This study assessed the effects of high intensity interval training (HIIT) and strength training on metabolic, cardiovascular, and hormonal outcomes in women with polycystic ovary syndrome compared to a control group. The exercise groups (HIIT, ST) exercised three times weekly for 10 weeks and were supervised by an exercise physiologist at least once a week. The control groupexercised on their own 150 minutes a week.

The main findings of the study were significantly reduced IR, as well as improved endothelial function after ten weeks of HIT in women with PCOS, and improved body composition after both HIT and ST. These improvements were seen without changes in body weight. They also found indications of positive changes in reproduction-related hormonal outcomes after both HIT and ST, and improvements in HDL cholesterol and homocysteine after HIT.

This pilot study is the first randomized controlled trial to compare HIT and ST as independent interventions in women with PCOS. It is also one of few studies on effects of exercise training also including normal weight women with PCOS. Bottom line, HIIT provided the most health benefits. This pilot study indicates that exercise training can improve the cardiometabolic profile in polycystic ovary syndrome in the absence of weight loss. Note: this was a small study of 31 women.

On a side note, you may be wondering why these women did not lose weight with exercising 3 times a week. Keep in mind that these women were told not to alter their diet. They did lose body fat and build muscle. It is also quite likely that they would have lost weight if there was a dietary component to the study. Additionally, the average BMI was 26.7 so they were not that overweight to begin with. We know that weight loss will improve insulin levels. But not all women with PCOS need to lose weight. Some lean women can be quite insulin resistant. Adding in 1-3 HIIT sessions a week might be a good way to help them lower insulin levels.

 Who should not do HIIT?

HIIT isn’t for everyone with PCOS. If you are just starting out exercising, you may want to wait until you build up some endurance before you try this. Or if you still in “hormone hell” and feel exhausted, you may not want to attempt this. Some women with PCOS are better off with less intense exercise as intense exercise can actually cause more stress and worsen inflammation.  If a bout of HIIT makes you want to nap for hours after, then it’s not for you. A little fatigue is natural, but you should not feel exhausted! Read PCOS expert Letisha Bates below  for her viewpoint on this.

Is HIIT good for PCOS? Advice from 6 top PCOS experts

This is the third blog post on exercise for PCOS where I’ve interviewed 6 top PCOS exercise experts so make sure you read:
What are the Best Types of Exercise for PCOS?
PCOS and Exercise: Tips to Get Started

Here’s what they have to say:

Ginny Silvestro: HIIT has been shown in studies to benefit patients with PCOS more than a moderate exercise routine. It is known to burn a lot of calories in a short amount of time, reduce blood pressure, and increase your metabolic rate for hours past when you end your exercise.  What I do encourage is incorporating HIIT into the type of cardio you love to do. There is no need to have to follow a video of aerobic exercises if that isn’t your thing.  In fact, I find that some of my clients have a hard time keeping up because many of the videos are created by people who aren’t their size.  My clients may need modifications.  I know I did at one point.  HIIT can be modified to be used on many activities such as walking, running, biking or using an elliptical.
To learn more about Ginny: BodyEnhancingFitness.com Follow my personal fitness journey: Facebook    Instagram   Twitter

Erika Volk: For cardio exercise, I recommend HIIT workouts because it’s better than traditional cardio at improving insulin resistance. Read Erika’s article on PCOS and HIITT
To learn more about Erika: pcospersonaltrainer.com, or follow her on YouTube, Instagram, Pinterest, and FaceBook.

Maria Horstmann: The most effective and efficient type of exercise is HIIT — a combination of strength training and cardio for improved cardiovascular health, measure of glucose and insulin, bone health, and brain health by maximizing
neurotransmitters and other brain chemicals. In general, intense exercise and especially HIIT (High Intensity Interval Training) are the most effective for brain health. As we continue to gain control of our minds, we gain control of our bodies. However, for women with high levels of stress (internal and external), it is important to know their levels of cortisol and adjust the intensity and frequency of their workouts accordingly.
To learn more about Maria: www.BeFabBeYou.com, Facebook, Instagram

Letisha Bates: HIIT workouts are fabulous as you get the benefits from strength training as well as cardio in a time effective workout. It creates an after-burn effect where your body will burn more calories after the workout during it’s recovery process. This is super helpful to women with PCOS as it can improve insulin sensitivity and help you burn fat. Just like everyone is different, not every woman with PCOS responds the same way. For some, HIIT could cause more harm than good. The intensity of HIIT can increase stress on the body, increasing cortisol, as well as increasing insulin- this causes not only weight gain but can exacerbate PCOS symptoms. If you find yourself fatigued, gaining weight or inability to lose weight, increased inflammation such as achy joints or puffiness, increased blood glucose post workout,  then HIIT may be working against you and it would be most beneficial to stick to LISS (low-intensity steady state) cardio.
To learn more above Lestisha: Instagram@ bateslovesweights as well as Facebook  or my website LiveFreeHealthCoaching

Despina Pavlou: High-Intensity Interval Training (HIIT) can be a great form of exercise for women with PCOS who suffer from insulin resistance because it can help increase insulin sensitivity.HIIT uses lots of glucose during the intense intervals and therefore, glucose levels in your muscles change. Insulin becomes active again during the rest period and helps deliver glucose back to the muscles to be used as energy. HIIT, therefore, helps the glucose found floating in the blood to enter the muscle cells to be used as fuel.
To learn more about Despina: PCOS Oracle, PCOS and Nutrition Podcast:, Podcast link to iTunes, Instagram: @pcosoracle Facebook: @pcosoracle

Lindsay Martin:  HIIT and strength training are the best types of exercise for PCOS. HIIT is going to really kick your fat loss into gear. When you use HIIT, whether it’s cardio or with weights, your heart rate will be consistently up & down, hence being able to burn fat quicker.
To learn more about Lindsay:  instagram @lindsayrenemartin 

Bottom line

Exercise plays an important role in managing the symptoms and long term health risks of PCOS. The most effective program is one that is balanced and includes a strength training, cardio, and stretching component (as well as yoga!) Many women with PCOS can get numerous health benefits by adding in 1-2 HIIT sessions a week. This can also be beneficial for lean women with PCOS as it helps decrease insulin resistance. But HIIT is not for everyone. Pay attention to your body! If you feel it exhausts you, consider other types of exercise.

Always check you’re your physician before beginning any exercise program, especially HIIT., sensitivity http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129661/#R278

I’d love to hear if you’ve tried HIIT. What do you think about it?

References

Effects of High Intensity Interval Training and Strength Training on Metabolic, Cardiovascular and Hormonal Outcomes in Women with Polycystic Ovary Syndrome: A Pilot Study 

https://www.healthline.com/nutrition/benefits-of-hiit

https://www.acefitness.org/acefit/healthy-living-article/60/104/what-is-high-intensity-interval-training-hiit/

https://www.vox.com/science-and-health/2019/1/10/18148463/high-intensity-interval-training-hiit-orangetheory

https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

https://www.acefitness.org/acefit/healthy-living-article/60/104/what-is-high-intensity-interval-training-hiit/

Metabolic Syndrome and Insulin Resistance: Underlying Causes and Modification by Exercise Training

http://dailyburn.com/life/db/hiit-workouts-for-beginners/

It’s that time of the year! If your office is anything like mine, the holiday treats are piling up everywhere. My nutrition office is in a large medical practice and patients send in tempting gifts of food every holiday season. It’s like navigating a land mine of sugar. Boxes of chocolate near the fax machine, homemade holiday cookies near the copy machine, every kind of sugary treat you can imagine is sitting right down the hall from my nutrition office.  And this lasts until end of January! I am a definite chocoholic and once I start, it can be hard to stop. You might find this surprising to hear from a nutritionist. While there is nothing wrong with enjoying a holiday sweet, many of my clients (and myself) can experience trouble controlling their intake. If you are a sugar-craver and feel that eating one sweet sets off major carb cravings, you’ll need to come up with a strategy to help you feel more in control. Read on to find out my tips on how to handle holiday sweets in the office. Let’s see if I can practice my own tips.

14 tips to control your intake of holiday sweets in the office

1. Get in the right mindset. Holidays are not the time for a strict diet. Depriving yourself will only set yourself up for overindulging later. So give yourself permission to enjoy a small portion of a favorite holiday treat. But on the other hand, don’t have the “jolly holiday mentality” where you feel you can eat every treat in sight because “it’s the holidays”. Calories do count over the holidays.
2. Think about how eating the sweet will make you feel. We all have food histories. If you know you can eat one cookie and be satisfied (and REALLY want it), then go ahead and enjoy it. However if you feel eating one sweet opens the floodgates to sugar cravings,  then it’s probably best to not even start.
3. Be mindful. Before you grab that cookie, think about it. Do you REALLY want it? Does it look that good? Why do you want it? Be discriminating.  If you can honestly say you REALLY want it, go ahead and take one. Eat it slow and enjoy each bite.
4. Delay the urge. Often times if you can delay the urge, it will go away. Leave the room. Make a phone call. If you still really want it, go for it.
5. Avoid the all or nothing mentality. Just because you had one (or even 5!), it doesn’t mean you “ruined” the day so you might as well keep eating. Stop it there and get back on track for the rest of the day. Read my previous post on Tips to Avoid the All or Nothing Syndrome.
6. Moderation. If you are watching your weight (or cholesterol or blood sugar) and would like to enjoy some  holiday sweets, set limits for yourself. I might suggest you allow yourself 100-200 calories of sweets a day a few days a week (until the holidays are over). Examples: An individual chocolate, truffle or  holiday cookie has ~ 100 calories. Dark chocolate is preferable to milk chocolate as it contains antioxidants
7.  Avoid the room where the goodies are kept. If they are kept within reach or sight (and it is in your control), try to change the location where they are kept! Otherwise, do your best to avoid the room.
8. Keep reminding yourself how much exercise it takes to burn off the calories in a small treat: 40 minutes of brisk walking to burn off 200 calories and a spin class to burn off 350-400 calories. Is it worth it?  I would have to jump rope for 30 minutes to burn off 3 chocolates! Yikes.
9. Make sure you have a good lunch that contains adequate protein and volume. This will help keep your blood sugar levels up and give you more willpower to fight off the urge to indulge later in the afternoon.
10. Plan a healthy afternoon snack – ideally one that includes protein and/or fat. This can help to control sugar cravings.
11. Try chewing gum. While this is obviously not comparable to a chocolate, studies have shown it can help to reduce food cravings.
12. If you do end up overindulging, don’t beat yourself up. Just learn from it – how can you prevent it from happening again? Did someone give you a box of chocolates that set you off? Next time – give it away to your colleague or “re-gift”  before opening it.  Leftover holiday dessert from your dinner party? Next time, give it to your doorman, freeze it or throw it out.
13. Get support from others. Ask your significant other not to bring sweets or trigger foods into the house – or at least hide them. Ask your co-worker to move the holiday cookies to a not-so-obvious spot. Buddy up with a friend and send each other your food logs during the holiday week.
14. Try an unorthodox method of controlling your intake of sweets like I did ….

How are you controlling your intake of sweets? 

I’ve been specializing in the area of PCOS for over 15 years. While progress has been made in awareness, treatment, and causes of PCOS, there is a LONG way to go. The known treatment for PCOS is nutrition, exercise, supplements and medication. But the area that has been neglected is emotional and mental health in women with PCOS. Until now that is!  I had the pleasure of reading The PCOS Mood Cure by Dr. Gretchen Kubacky. This is such an important area for women with PCOS. Read on to get my thoughts!

PCOS statistics

It’s estimated that 1 in 10 women/girls/teens have PCOS and 50% go undiagnosed! These statistics still blow my mind.  As per the PCOS Challenge, here are some stats:

• PCOS is a complex hormonal, metabolic and reproductive disorder that affects up to 15% of women.
• PCOS is a leading cause of infertility in women.
• Women with PCOS constitute the largest group of women at risk for developing cardiovascular disease and type 2 diabetes.
• The National Institutes of Health (NIH) estimate more than 50% of women with PCOS will become diabetic or prediabetic before age 40.
• Some studies have shown women with PCOS to be at three times higher risk for endometrial cancer and may also be at increased risk for ovarian and breast cancer.
• Some studies have shown due to symptoms of anxiety and depression, suicide attempts are up to seven times more common in women with PCOS than other women.
• Pre-teens and teens can develop PCOS. Earlier diagnosis can give them the opportunity to better manage the emotional, internal and physical effects of PCOS. It can also help them prevent the onset of more serious illnesses related to PCOS.
• Despite affecting millions of women and the serious health consequences, PCOS is unknown to most people and a staggering 50% of the women living with PCOS are going undiagnosed.
  *picture is of PCOS Challenge and PCOS advocates (I’m in there!) in DC April 2018 meeting with Congress to advocate for PCOS. 

Psychological symptoms that can be associated with PCOS

So you’ve read the stats above. But most people aren’t aware of the psychological symptoms that can occur in PCOS. Hormones affect mood and PCOS is all about hormones. So of course mood will be affected! As listed in Dr. Kubacky’s book, there are MANY psychological symptoms, including:
Anxiety
Depression
Poor self-esteem
Mood swings
Irritability
Brain fog
Increased pain
Fatigue
Sleep problems. Read my blog post on why sleep is so important for PCOS
Eating disorders
Emotional eating. Read Dr. Kubacky’s guest blog post on tips to deal with this
High levels of frustration
Embarrassment about physical appearance
Feeling lack of control over the situation/their bodies
Issues with libido
and MANY more

The bottom line is that these symptoms are real and can wreak havoc on a woman’s life! So, what can you do about it? Read on ….

My book review of The PCOS Mood Cure

So this brings me to the point of the my blog post … my book review.  Confession: I have a fairly short attention span. So for a book to hold me captive, it must be good! I actually read the whole book on a flight to San Diego. I found it to be an easy read with a ton of info. It’s the kind of book that you’ll go back to time and time again for a refresher.

Author’s background

First of all, Dr. Gretchen is highly credentialed.  She is one of the country’s leading clinical psychologists specializing in PCOS, infertility, diabetes, and other endocrine disorders. She works with individuals and couples who are struggling with PCOS, related disorders and infertility. Second, Dr. Kubacky has also been diagnosed with PCOS, type II diabetes, hypothyroidism and infertility. She shares her own painful story in the book. So she gets it. You can feel her warm and empathy coming through in her writing.

What’s in the book

In one word … a lot! A surprising amount of info is packed into the 273 pages (soft cover so it’s not heavy to carry!). You can skip around to the sections that interest you the most (though I’d recommend you read the whole book when you have time).
The book is broken down into 3 sections:

1. What is PCOS: including how hormones affect mood, sleep, stress thyroid. The mood disorders, eating disorders and sleep disorders that can occur
2. How to Live Better with PCOS: includes practical tips on how to assemble your health care team, nutrition recommendations and a very detailed section on medications and supplements
3. PCOS Life Skills: includes tips on getting proactive, practicing acceptance, managing anger, dealing with pain. And lifestyle tips on sleep, exercise, mediation.

What I loved most about the book

I appreciated many things about this book, but here are a few of my favorites:
-Her warm, honest tone and non-judgmental approach.  I find that some health care practitioners are somewhat biased in their approaches (ie. natural approaches won’t work or the opposite – against meds totally)
-The detailed explanation of the various psychological aspects of PCOS. It really makes women with PCOS feel that they aren’t alone.
-Very practical advice in areas including how to get more sleep, dealing with food cravings.
-Huge section on supplements.
– The whole book is highly referenced. As a health professional, I appreciate this. I see too many authors makes claims and then don’t back it up with references.
– Helpful resource section in the back of the book. It’s so important for women with PCOS to have access to resources.

Bottom line

This is a must have book for women with PCOS, their significant others and health care practitioners working with women with PCOS. It has a permanent place on my office bookshelf!

I’m excited to stare this guest blog post from PCOS & exercise expert, Erika Volk. Managing your weight is just one of the many reasons why women living with Polycystic Ovarian Syndrome should workout. Time and again, women living with PCOS are told that losing weight will improve their symptoms. It is true losing even just a few pounds can help. But do you know what frustrates me? I don’t hear much talk about all of the other wonderful ways working out can make life better for women living with PCOS!

Weight loss is not the only reason to work out if you have PCOS. In fact, it may take quite a while for you to see any weight loss from your efforts at the gym, but you shouldn’t let that discourage you! Why? Because exercise improves a broad range of PCOS symptoms.

How exercise helps PCOS symptoms

• Regular Physical Activity Lowers Androgens
  Facial hair, acne, and hair loss are caused by having higher than normal levels of androgens (male hormones like testosterone) circulating in our systems. Some medications will help you lower androgens and reduce these embarrassing symptoms. However, they are not without side effects and additional costs. Regular physical activity can help lower androgens without a single side effect or trip to the pharmacy.

  Researchers in Brazil followed 43 women with PCOS as they participated in a 16-week strength training program. After 16 weeks of regular strength training, the participants saw a significant decrease in their testosterone levels. (1) Even a modest amount of movement can help bring down androgens; a recent study found that women with PCOS who walked more than 7500 steps a day had significantly lower androgens than sedentary women. (2)

• Workouts Shrink Carb Cravings and Boost Energy
  Many women living with PCOS have trouble sticking to a diet because of powerful cravings for carbs and inconsistent energy levels. These symptoms are linked to insulin resistance (IR). Medical experts do not fully understand the relationship between IR and PCOS, but we do know that women living with PCOS have trouble metabolizing glucose because their cells aren’t as sensitive to the hormone insulin.
• Regular exercise improves insulin resistance through 3 different mechanisms:
  -Exercise increases muscle. Muscle cells are one of the bodies main consumers of glucose so having more cells helps keep your blood sugar at a healthy level.
  -Exercise makes muscle cells more sensitive to insulin. The result? Your pancreas needs to make less insulin to keep your metabolism running smoothly.
  -An exciting new research study found that exercise changes the expression of genes that are thought to cause PCOS-related insulin resistance.(3)

  Reducing IR through exercise can cut carb cravings, improve energy levels and prevent health complications like heart disease and diabetes.

• Less Depression and Anxiety, More Confidence and Sex Drive
  Improved mental health and romantic relationships are some of the most surprising and enjoyable results of working out!
  If you struggle with the PCOS symptoms of anxiety or depression, exercise can give you relief. Have you ever heard the term ‘runner’s high’? It’s a real phenomenon that can be created with any workout. Physical activity stimulates the production of several ‘feel good’ hormones in the brain resulting in a natural high. In fact, some therapists prescribe exercise to patients suffering from depression and anxiety.

  Are you trying to conceive or just want to enjoy life with your partner a bit more? Try working out as a couple. Hitting the gym causes both men and women to feel more confident about their bodies. Plus, PCOS women have reported increased sex drive after participating in strength training programs (4). More body confidence and a better libido make for a great combination!  pic credit

Understanding how being active can improve annoying PCOS symptoms might be the motivation you need to turn one workout into a lifelong habit. So while you’re waiting for the numbers on the scale to move, don’t forget to pay attention to your overall well-being. You might be pleasantly surprised by the results.

Would you like to start working out today? That’s awesome! Click here to have my 10-minute bodyweight workout sent to your inbox.

About Erika

I’d like to thank Erika for writing this blog post. Erika Volk is a certified personal trainer, Nutrition Coach, and fitness writer. She holds certifications from the American Council on Exercise (ACE), Precision Nutrition, and TRX She is the creator of the PCOS Fit Studio workout videos .  Erika believes that lifestyle modifications are the best treatment for PCOS. If you want to learn more about how exercise can alleviate PCOS symptoms, please visit her website.

References
 1. https://www.thieme-connect.com/products/ejournals/html/10.1055/s-0036-1585457

2. https://link.springer.com/article/10.1007/s40618-016-0570-1

3. http://onlinelibrary.wiley.com/doi/10.1111/cen.13307/full

4. https://www.ncbi.nlm.nih.gov/pubmed/25982537

Losing weight is never easy, but it gets even harder after age 40. Many of my clients are women in their 40’s and 50’s seeking my help in losing weight. One of the most common questions I get asked is how to lose weight over age 40. The majority of them tell me that they haven’t made any changes in their diet or exercise … but the pounds are slowing creeping on … especially in the belly area. So while it’s often more difficult to lose weight as you  get older, it’s definitely possible!

I was interviewed for an article, 21 ways to get a flat belly after 40, in EatThis.com. Here are my tips to (including some that did not get published) on how to lose weight over age 40.

My top tips on how to lose weight over age 40:

1. Be patient. For many women in their 20’, it’s relatively easy to drop 10 pounds by cutting back for a few weeks. But as you age, your metabolism slows. What worked in your 20’s no longer works! The trick is to stay the course and be patient. Eventually, the scale will drop.
2. Get your zzz’s.  In your 20’s, you can get away with late nights and minimal sleep. But in your 40’s, your body doesn’t rebound as well. Too little sleep hits you harder  the next day with less motivation to exercise and increased hunger for fat and carbs.
3. Exercise smart. Your body doesn’t heal as well as you get older. Less may be more. Try shorter more intense exercise session, like HIIT (high intensity interval training)
4. Pump some iron. We loose muscle mass as we age. Weight training can preserve/build muscle mass, which will help to speed your metabolism.
5. Booze control. Your body doesn’t metabolize alcohol as well as you did in your younger days. Remember your college days? Scary. But now, even 1-2 alcoholic drinks can make you feel “off” the next day … as well as interfere with your sleep. The results – more carb cravings and decreased motivation to eat healthy and exercise the next day
6. Tame your late night munches. Your metabolism slows as you age which can be quite noticeable in your 40’s.
7. Curb your carbs. We become more insulin resistant as we age. This means our bodies don’t process carbs, especially the “white” or sugary ones, as well as we did in our 20’s and 30’s.
8. Eat a lighter dinner. Newer studies on our bodies circadian rythms are suggesting calories eaten later at night, especially carbs, are more likely to be stored as fat and cause metabolic disruptions. I often suggest having a protein shake for dinner a few nights a week to kick-start weight loss.
9. Log what you eat …and scrutinize. An extra 50 calories a day can lead to a 5 pound weight gain a year. The majority of my clients find keeping food logs very eye-opening and helpful in promoting weight loss.
10. Stress management. No one has a stress-free life, but I find many women in their 40’s and 50’s have even more stress – career, aging parents, kids in college, etc. Chronic stress can raise cortisol levels which contribute to weight gain. Find ways to deal with your stress that don’t involve eating. Suggestions: meditation, yoga, talking a walk, exercise, reading, listening to music, and talking to non-irritating friends!

 Read the full article here: 21 ways to get a flat belly after 40

If you are over the age of 40, what has helped you lose weight?

Do you spend the little free time you have to exercise doing cardio in attempts of losing weight? Trying to get a 6 pack by doing endless crunches? Afraid to lift weights in fear of bulking up (ladies)? If you’ve answered yes to any of the above, you’ve fallen prey to popular fitness myths. NYC trainer Julia Derek wrote this post to clear the confusion of the 6 biggest fitness myths.

6 Biggest fitness myths

1. Doing lots of crunches will turn a chunky stomach into a ripped one.
   I think this may the one fitness myth that drives me the most crazy. Almost without fail, when I train a person or see a person with an extra layer of fat around the waist, they believe that doing a lot of crunches will make the fat there go away. NOT TRUE! All it will do is strengthen your stomach muscles. The fat on top of your abs will remain. If you want to lose fat there, you should focus on eating healthy, strength train, and do cardio (or combine strength training with cardio.) The best abdominal exercises are the ones that involve lots of your body, not just your abs, as they will strengthen your core while also building muscle and burning fat all over your body. Like jack knives or woodchops.            
2. Lifting weights will make you bulk up (if you’re a woman).
   Okay, so this one may drive me even more crazy:) It’s extremely rare for a woman to build extraordinary amounts of muscle without chemical assistance. The one or two very muscular women you saw somewhere either took steroids to get that way or is a freak of nature with usually high amounts of testosterone. It often turns out, though, that these bulky women have lots of body fat and are not particularly muscular. It is true that, if you strength train often and eat a very calorie-heavy diet, that you might end up looking “bulky.” In other words, if you build muscle and maintain the same body fat levels you used to, you will likely look and feel a little bigger. Avoid this by watching your diet and keeping track of your body fat percentage. The good news is, you won’t have to starve yourself when strength training the way you must if you were only to do cardio to lose weight.
3. You must stretch before working out to avoid injury.
   I’m sure you’ve heard somewhere that you should do static stretching before you embark on a strenuous workout. Well, don’t do it:) Not only will static stretching weaken your muscles and make your joints unstable, but it will also do nothing to raise your body temperature to prepare you for your activity. It’s honestly a complete waste of time. Instead, to prepare for your workout, focus on doing light, full-body exercises such as walking, jogging in place, jumping jacks, light weight training and/or dynamic stretches.  Save the static stretches for the end of your workout to cool down and elongate your muscles. Hold each stretch for 30 sec.
   Pic: This woman is doing a static stretch.  (By Sergio Savarese)
4. You can lose body fat in one area only and tone others.
   Often, when I meet a new client, they tell me something like they  want to get skinny legs and tone their arms. Or maybe lose the spare tire around their waist. If only this was the way the body worked. Unfortunately, you CANNOT decide where on your body you’ll lose fat unless you do liposuction in that area. The body will lose it wherever it wants to lose it. Sad, but true. When it comes to merely “toning” an area, say your upper arms or your thighs, you must lose the body fat on top of the muscles there before you’ll look toned. Just weight training that area won’t make enough of a difference. The best approach is a mix of weight training, cardio, and a healthy diet to achieve a toned body. Generally speaking, the main reason people don’t look as toned as they want is because they have too much body fat covering their muscles.
5. I’m too old to start lifting weights.
   It’s NEVER too late to start working out, in particular lifting weights. In fact, if you’re in your fifties or sixties and never weight trained (same as strength trained) before, you’re likely to see and feel a drastic difference in your body if you start now. The main reason old people seem so fragile and well, old, is because they lose muscle mass. According to the American College of Sports Medicine (ACSM): “A gradual loss in muscle cross-sectional area is consistently found with advancing age; by age 50, about ten percent of muscle area is gone. After 50 years of age, the rate of loss accelerates significantly.” ACSM goes on to say that, while it is true that “intrinsic muscle function is reduced with advancing age, age-related decrease in muscle mass is responsible for almost all loss of strength in the older adult.” Pic: Ernestine Shepherd is pushing 80 and started weight training at 56
6. Doing lots of cardio is the best way to lose weight.
   This is only true if you’re twenty years old and at least fairly muscular already. I suppose, if your goal is to merely see results on the scale, it is also true. Because if you’re forty or fifty and do only the elliptical or light jogging on the treadmill, you’ll probably lose a few pounds on the scale. However, you probably lost muscle as well as fat, which means you won’t look or be any smaller. Doing steady state cardio day in and day out is a great way to break down your muscles. Instead, focus on doing weight training USING YOUR WHOLE BODY. Not only will that build/preserve muscle, but it will also raise your heart rate at the same time, meaning you’re doing cardio as well. Throw in some interval cardio and steady state cardio to give your body a rest a few times a week and you’re set. Of course, always ensure you eat a healthy diet:)

I’d like to thank Julia Derek for guest blogging.  She has been working as a senior trainer and group ex instructor at the exclusive health club Equinox Sports Club since 2005.  Her specialties are core/functional training, body sculpting, and high-intensity training. In addition to training, her focus is on writing fiction. If you like suspenseful mysteries and thrillers, you should check out her novels. Click here to find out more about her books. Learn more about Julia here.

If you said you were going to the world famous Metropolitan Museum of Art in NYC, one would never imagine you’d be jogging, doing squats and yoga poses through 35 galleries, past paintings, sculptures, armor and other treasures … then end laying on the floor in a yoga pose called savasana (which is meant to release tension from mind and body) INSIDE the museum! All the while Bee Gees’ hit “Stayin’ Alive was cranked up  to get you moving. Museum are a place where we usually speak in hushed tones … jogging and loud music would be heavily frowned upon (and probably get you escorted out!) under normal circumstances. But not during the Museum Workout!  While this isn’t  a nutrition blog post, I found it highly entertaining … and it shows how you can get creative when finding ways to exercise . 

For best viewing, make this video full size and crank up the volume when watching! 

As per this AP  article, the classes took 3 years to create. The Met commissioned the innovative Monica Bill Barnes Dance Company for the project. It was choreographed by the two women leading the workout — Monica Bill Barnes herself and her dance partner, Anna Bass — along with Robert Saenz de Viteri, the company’s creative producing director. Bass said the team worked “obsessively” calculating how to keep a safe distance from the artworks. That means no wild swinging of arms or legs, and exercising a minimum of 3 feet or so from any treasure.

Leading scantily clad, pumped up bodies around the artworks “really runs against the culture of being in a museum, being quiet and being still and walking slowly,” said Barnes.  Watching these two women jog through the museum in their sparkly outfits was one of the highlights of the video for me… and of course, the Stayin’ Alive Soundtrack.

The first sessions, from Jan. 19 through Feb. 12, were sold out months ago. New classes were added through March 9, and they’re also sold out. Participants, both men and women, have ranged in age from 13 to 85. Unfortunately, I’m not sure that they have plans for more classes. I’d gladly pay the $75 for this NYC experience … one time!  I must have watched this video 5 times.

Would you pay $75 for this experience?

]]> https://marthamckittricknutrition.com/the-museum-workout-video-you-have-to-watch-this/feed/ 0 https://marthamckittricknutrition.com/thanksgiving-survival-guide-before-during-and-after/ https://marthamckittricknutrition.com/thanksgiving-survival-guide-before-during-and-after/#respond Tue, 22 Nov 2016 00:00:00 +0000 https://2018marthamckittrick.pvccbh3-liquidwebsites.com/thanksgiving-survival-guide-before-during-and-after/ It’s hard to believe Thanksgiving is this week. Hopefully you’ll be able relax with family and friends and enjoy a delicious meal. However for some people, this day evokes a lot of stress for a variety of reasons  including family tension, stress from traveling, having to shop and prepare the meal or just the thought of OVEREATING. I usually…]]>

It’s hard to believe Thanksgiving is this week. Hopefully you’ll be able relax with family and friends and enjoy a delicious meal. However for some people, this day evokes a lot of stress for a variety of reasons  including family
tension, stress from traveling, having to shop and prepare the meal or just the thought of OVEREATING. I usually don’t even discuss what to … or not to … eat on this day with my clients. In my mind, it’s a day to enjoy a delicious meal without restrictions. However I find that some people get a little stressed about Thanksgiving DAY turning into a Thanksgiving FOUR DAY long weekend of overindulging.  So a game plan might be a good idea … hence this Thanksgiving Survival Guide.

Does overeating set you off?

Let’s face it, for most people Thanksgiving = overeating.  I always tell my clients it’s not the day to diet. Eat what you want … as long as you are enjoying the food! But for some people, it’s not that easy.  A few bites of certain food (i.e. sweet dessert) or just the thought of going off your “diet” can trigger the urge for more. This can snowball into a binge that can last for days. This can be even more problematic if you are going home for the holiday. It’s one thing to overeat at one meal, but now you will be faced with leftovers for 3 days! So it will be important that you think ahead as to how you will handle this holiday from both from a practical as well as psychological standpoint.

The first thing to keep in mind is that overeating one day will not wreak havoc with your diet. The real problem can occur if you let this overeating episode make you feel out of control. This can open the floodgates for overeating for
days.  Here are some nutrition tips for the day before Thanksgiving, Thanksgiving Day and the day after.

The day before Thanksgiving

• Get into the right mindset. Thanksgiving is a day to enjoy with family and friends. Put the focus more on being thankful for what you have versus how much you can eat.
• Give yourself permission to eat more than usual on this day. Thanksgiving is not the day to be on a strict diet. If you don’t have the right mindset, it’s likely you’ll beat yourself up mentally if you do end up eating more than planned. This will only lead to continued eating
• But … know yourself. If you feel eating desserts, stuffing, etc. WILL open the floodgates and make it difficult to get back on track, then maybe you should avoid those foods that set you off.
• Visualize ahead of time what you will eat. It can help to have a plan.
• If you will be spending the day with family or good friends, let them know you are trying to eat healthy and ask if you can bring a dish or two to the meal. This way you will know for sure there will be several healthy dishes for you to choose from.
• Try to get in a really good workout the day before Thanksgiving. This can help you feel more on a healthy track.

On Thanksgiving Day

• Try to fit in an exercise session prior to the meal. Even a 30 minute speed walk will help you feel better physically and more in control psychologically. If you are into jogging, check out a local Turkey Trot! (pic credit)
• Don’t go into the Thanksgiving meal being ravenous. This will only lead to consumption of massive amounts of food. Have a healthy breakfast (preferably one with protein and fiber to help keep you feeling full longer) and perhaps a light snack – depending upon what time the meal is served
• Be careful with the appetizers. They often contain almost as many calories as the meal. While waiting for the meal to be served, don’t plop yourself down next to the candied walnuts or bowl of chips and dip!
• Limit alcohol prior to the meal. Alcohol can decrease your discipline to watch what you eat.
• When the serving bowls are passed around the table, be discriminating. Don’t feel like you need to sample every dish. Stick to moderate portions of your favorite foods. Why take the creamed spinach made by Aunt Betty if you don’t even like spinach?
• Decide how you want to feel when you’re done eating. Stuffed and miserable? Or comfortable and content? Then fill your plate (or order) accordingly.
• Remind yourself that you can eat more later or at another meal, so there’s no need to eat as though food was scarce. When you eat it all now, you risk ruining an enjoyable meal by being too full.  (this tip and the one above it was taken from Michelle May, RD)
• Fill your plate up with a lot of vegetables and turkey breast. Take smaller portions of the higher calorie foods such as stuffing, gravy, cranberry sauce and candied sweet potatoes.
• Practice mindful eating. Eat very slow and savor each mouthful. Allow yourself to take small portions of your favorite (perhaps “forbidden”) food – but enjoy it   (pic credit)
• Engage in a lot of conversation while having dinner. Talking slows down your eating pace.
• Think twice before taking seconds. Are you already feeling comfortably full? Think about how stuffed you’ll feel if you continue to eat. The second portion won’t taste any different than the first!
• If you are a sugar craver, plan ahead how you will handle the desserts. Maybe allow yourself one dessert or 3 “slivers” that equal one dessert.
• Avoid the mindset that “I’ve already blown my diet, so I might well as continue eating”.
• Get out and take a walk after dinner.
• Avoid the temptation to have a second Thanksgiving meal a few hours after the first one! Maybe a turkey sandwich, but avoid the “trimmings” and dessert
• If your host offers you a doggie bag as you are walking out the door, tell them you would like turkey and veggies (maybe a sweet potato) but decline the desserts and fattening sides.
• On the other hand, if you are the host, do your best to give all the fattening dishes away in doggie bags. Less temptation for you!   pic credit

The day after Thanksgiving

• Do not weigh yourself the day after Thanksgiving. The extra sodium and carbs may cause your weight to temporarily jump up 3 pounds. Wait at least 3 days.
• If you end up eating a lot more than you planned, don’t beat yourself up. Tell yourself it was one day and get back on track the next day.
• If you are in someone’s home for the weekend and are surrounded by leftovers, focus on the healthier ones like turkey and veggies. Or if you are really tempted, allow yourself one “treat” a day for the rest of the weekend. Maybe a dessert one day or a portion of stuffing and gravy.
• If you are home for the holiday, make sure you plan activities for the day after Thanksgiving as well as the weekend. This will get you out of the house and away from the leftovers.

Happy Thanksgiving!