Author: Cheryl Gordon Yoga Therapist

We have delivered some essential info for women our age as we struggle with midlife metabolism melt down. But we have not discussed any diet. That’s because diet trauma is what is probably responsible, in part, for holding on to your weight!

What I want to SHOUT from the rooftops is—stop the craziness! Break free from the matrix of diet culture. You do not have to starve yourself, cut out carbs, or muster up superhuman willpower just to watch the scale move. That’s outdated. That’s harmful. And it doesn’t work long-term.What we’re talking about here is eating smarter, not smaller. Nourishing your body in a way that feels doable—not punishing. That’s how you create sustainable weight loss while still living your real life, enjoying food, and ditching the guil

I lost 25 pounds last year doing just this. I called it mindful eating and there are lots of free resources on my website to explain the how to’s. And we will have another deeper dive course coming soon.

And part of that is knowing the biggest food mistakes women are making—not because they’re doing it ‘wrong’, but because they’ve been misled. Once you get the truth? It’s actually simple.Mistake number one: not enough protein. It’s not just for muscle—it stabilizes blood sugar, keeps cravings in check, and is a metabolic powerhouse, especially in midlife.

Mistake number two: being scared of healthy fats. No, they don’t make you fat. They help balance hormones, fuel your brain, and make meals satisfying. Bring on the avocado and olive oil.

Mistake number three: totally overlooking fiber. It’s like a broom for your gut and a booster for your metabolism. Most women are severely under-fibered—and it shows in their energy, digestion, and weight.”

And know that you don’t have to be perfect! That was a big lesson for me. The first few times I ate some chips at a party, I thought everyone would point and shout “look what the yoga teacher is eating!”. The first time I planned to enjoy a donut on purpose I was giddy. These were demonized foods that I, of course, still snuck when my defences were low. The diet trauma wreaked havoc with my nervous system. Once I allowed myself to plan for treats, now and then, all the rebellion leaked out. I felt much more in control. And that felt GREAT.

Not feeling deprived is such a key point and that’s such a powerful shift. So many women don’t even realize how much food trauma they’re carrying until they try to eat a damn donut without guilt. Not feeling deprived is everything. Because let’s be real—when your brain feels restricted, it rebels. That’s biology, not lack of willpower.And here’s the good news: you don’t have to live in deprivation to reach your health goals. There are so many simple, satisfying swaps that give you that same dopamine hit—without sending your blood sugar on a rollercoaster or leaving you in a shame spiral.”

💥 Craving crunchy chips? Try roasted chickpeas with sea salt and smoked paprika, or sliced cucumber with guac for that dip-and-crunch vibe. Still want chips? Have them—but portion it, sit down, and enjoy the hell out of them.

💥 Need a sweet fix? Frozen dark chocolate-covered strawberries, Greek yogurt with berries and a drizzle of honey, or a square of high-quality dark chocolate or my fave – chocolate avocado pudding – these can do the trick without the crash and getting hooked on all the chemicals added to processed foods that are designed for us to crave more.

💥 Love creamy comfort foods? Make a chia pudding with coconut milk and cinnamon, or mash avocado with lemon and a pinch of sea salt on seeded toast—or my go to is greek yogurt with a spoon of organic peanut butter.

💥 And when you do want the real thing a treat or reward? Plan it in advance. Choose it. Eat it slowly. No sneaking, no shame, no apology. That’s how you take your power back.The more you nourish yourself with intention—not restriction—the more trust you build with your body. And from there? Your nervous system calms down, your metabolism works better, and those old patterns start to fade. That’s food freedom and smart strategy working together.

In hindsight, I tell you I lost 25 pounds like it was nothing. But to make that commitment to myself. To seek out professional support. I was poopin’ my pants. So I totally get that our listeners might be… this all sounds so great but my metabolism is wrecked because of medication or I can’t exercise because of this or my weight is really stubborn compared to others.

These videos are yours. Watch them over and over. Eventually, you’ll hear the magic words that unlock your mind. Eventually, just like happened with me, I woke up to the true potential that I could bring to the world. It’s not just the weight that dropped away but along the path, I shed the bullshit in my mind. Well, I’m workin’ on it.

If you’re sitting there thinking, ‘Yes, this is exactly what I’ve been going through,’ I want you to know—you don’t have to figure this all out alone.This is the work I do—supporting midlife women who are ready to take charge of their metabolism, their energy, their hormones, and their health at a root level.

The SHE Mindfulness Online Course is open for registration.. Study at your own pace, join in the group chat on the community page and tune into monthly live sessions. And there are lots of yoga videos on my website that show how to modify poses for joint pain, osteoporosis, back problems and more.

Spoiler Alert: We talk about S-E-X

This is episode #7 in our series about midlife metabolism and weight loss. Today we’ll dive in to something rarely discussed. It might even be “taboo”!

Featuring Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic. and Cheryl Gordon, helping midlife women sleep better, lose weight and feel stronger with the tools of yoga and mindfulness.

We’re going to talk about S-E-X as well as some other key aspects of community and connection. This is super important not only for weight loss but true vitality.

It can be lonely as an older woman. My kids are busy. All the feelings of camaraderie I had at the office are behind me. And what if you don’t have a life partner at this stage?. Connection and intimacy are not built in for anyone.

Desire cools quite a bit after menopause and sex can be quite painful. A shout out to all sisters in this and encourage them to go to the North American Menopause Society website. This professional body has published several, easy to understand policy papers that really helps clarify what the medical options were. It’s so important that women get information and keep searching until they find the solution that’s right for them. Let’s not let embarrassment hold us back.

How does a healthy sex life, intimacy and connection affect our weight gain? Because this isn’t just about pleasure, it’s about power. This is where our life force is generated. When we feel deeply connected—emotionally, physically, spiritually—our body shifts. Stress melts. Cortisol drops. We stop living in survival mode, and we come back to our bodies, to trust, to vitality.

Oxytocin—the love hormone—floods our system, calming cravings, boosting metabolism, and helping us sleep better. But more than that? We awaken. We feel alive. And when a woman is lit up from within, her body naturally finds balance.

So yes, pleasure, intimacy, and connection are metabolic medicine.

There is a firm connection between stress and weight gain. Humans are wired to be part of a tribe. To be ostracized meant almost certain death back in the day. That wiring is still present and active in your modern brain. It is physically painful to be ignored, left behind, gossiped about.

This is what so many women don’t realize. Your nervous system isn’t overreacting. It’s doing its job. Feeling left out, judged, or excluded isn’t just emotionally tough—it’s physically painful. Your body reads it as danger.

And midlife? It can feel especially lonely. Things shift—careers change, friendships fade, kids grow up… and suddenly, it’s like you’re not being seen anymore. Like you’ve become invisible in a world that worships youth and surface beauty.

But here’s the truth: you’re still here. And the deep part of you—that wise, fiery, radiant part—is still very much alive. You don’t have to wait to be chosen or rescued. You can consciously create connection—on purpose. And when you do? It’s not just good for the soul—it’s literal metabolic medicine. Because when we feel safe, seen, and supported, the body stops bracing. Cortisol drops. Cravings ease. Sleep deepens. Your weight shifts because your body is no longer stuck in survival mode. That’s the power of belonging.

So how do we do it? Watch the video to see the answers.

S: Welcome, welcome, or welcome back!  Today we’re going to take a look at how poor sleep sabotages metabolisms and give you real solutions.  I’m Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic.

C: And I’m Cheryl Gordon.  I educate midlife women about losing weight, feeling stronger and sleeping better with the tools of yoga and mindfulness.  This is episode five in our series Midlife Reset.

This is a huge and super important topic.  For a deeper dive, Sharlene and I will be offering a four part video course later this year.  Be sure to sign up for our newsletters (we’ll give the websites in the comments below this video) so you don’t miss the launch.

S: So, how did you sleep last night Cheryl?

C: I sleep better now.  But in the perimenopause years, it became a real struggle to get to sleep, which I later learned is delayed onset sleep disorder, and then to stay asleep, which most of us know as classic insomnia.

S: Me too. And it only gets worse the more you lie there, wide awake, stressing about how tired you’ll be tomorrow. That anxiety — and the sleep deprivation — start feeding off each other.

And that is your first big clue as to why poor sleep contributes to belly fat.

You see, when your body isn’t getting enough restorative sleep, it registers that as a stress signal. And when you’re under stress — whether it’s emotional or physical — your body releases more cortisol.

Cortisol as we know is your body’s main stress hormone, and one of its jobs is to store energy… often right around your midsection. It’s your body’s way of protecting you, but it’s not so helpful when you’re trying to feel lighter and more balanced.

So this isn’t just about being tired. It’s a hormonal loop — and breaking that cycle starts with understanding it. Because once you see the pattern, you can start to shift it — gently, and without judgment.

C: I wish I would have reached out for help sooner.  Here’s a wisdom bomb… the drop in progesterone reduces our body’s ability to produce melatonin.  And progesterone is required to manufacture GABA.  This is a neurotransmitter that induces a calm state of mind.  Incidentally, research shows that somatic, mindful movement like yoga also increases GABA.

S: It may also be important to note here on the topic of progesterone — it’s really the ratio of progesterone to estrogen that makes the biggest difference. Even if your estrogen is technically within range, if progesterone drops too low — which it often does in midlife — that imbalance can really throw off your sleep.

Lower progesterone means less support for melatonin production, so your natural sleep-wake rhythm gets disrupted. And without enough melatonin, it’s harder to fall asleep, stay asleep, and feel rested in the morning.

Another layer here is blood sugar. If you’re experiencing spikes and crashes throughout the day — maybe from skipping meals, eating too many refined carbs, or constant snacking — that can mess with insulin regulation. And when blood sugar crashes in the night, your body releases stress signals that can jolt you awake.

So while we often think of sleep as just about bedtime routines, it’s actually a full-day hormonal conversation — from what you eat to how your hormones are dancing together behind the scenes.

C: Let’s talk about sleep interruption.  A lot of my clients report that they slept for a few hours then woke up and couldn’t get back to sleep.  Sleep interruption.  I assure them that they are normal!  This is a big topic but quickly, we cycle through approximately 90 minute sleep waves.  We relax…sink into deep sleep… come up through REM and then almost wake up… and repeat.  Physical exhaustion can keep us comatose for the first few cycles but then built up stress (or the blood sugar crashes you mentioned Sharlene) can claim dominance in the wee hours.  And boy is my brain cuckoo at 3 am!

S: Oh, totally — 3 a.m. brain is a whole mood. And here’s why that time of night matters so much…

Some of the most important repair work your body does happens right in those middle-of-the-night hours — especially when you’re cycling through deeper stages of sleep. This is when your brain is consolidating memories, organizing thoughts, and cleaning out waste through something called the glymphatic system — kind of like a nightly rinse cycle for your brain.

Your digestive system is also doing its own version of housecleaning — flushing out what’s no longer needed, supporting liver detox pathways, and helping to regulate blood sugar and hormone balance for the next day.

So when that rhythm gets disrupted — whether it’s from stress, hormone imbalance, or blood sugar dips — not only do you wake up feeling foggy, but your body misses out on that crucial overnight reset.

That’s why we say sleep is so much more than rest — it’s repair, regulation, and reset all in one.

C: If you haven’t already caught episode #4 (the Stress-Weight Connection), you’ll want to go back as there is more details in that.  Let’s talk about solutions.  We promised we’d show how to get back on track Sharlene.

S: Yes! Let’s talk food — because what and when you eat absolutely affects how well you sleep.

One of the biggest things I see with women in midlife is skipping meals or going too long without eating — especially in the afternoon. That can tank your blood sugar, which sets you up for evening cravings, late-night snacking, and those dreaded 3 a.m. wakeups. So the first step? Balance your blood sugar during the day. That means including protein, healthy fats, and fiber at every meal — especially breakfast. Yes, even if you’re not hungry in the morning — that’s a signal your metabolism needs some loving.

And while we’re on the topic of nutrients, let’s not forget magnesium. It’s one of the most common deficiencies I see — and it’s absolutely essential for calming the nervous system, relaxing muscles, supporting melatonin production, and even helping regulate blood sugar. Think of it as your body’s natural chill pill. You can get it from leafy greens, seeds, nuts, and whole grains — or supplement if needed, especially in the evening to help wind down. And remember, not all forms of magnesium do the same thing — we may have to talk about that in another episode.

And finally, try to avoid heavy meals or sugar late at night. Your digestive system needs time to wind down too. Eating too close to bedtime can interfere with deep sleep, because your body’s too busy digesting when it should be restoring.

C: It’s just not “ok” to sleep like crap.  You need to make your health a priority!  

As I mentioned earlier, we have a full four part video series coming up to offer even more explanation and further tools.  And on my website, www.cherylgordonyt.com, there are several videos and audio tracks to help with sleep.  We’ll put the link to that in the show notes.

Getting back to what you mentioned earlier Sharlene.  Good sleep is a whole day in the making.  Here are a few quick pointers to get you started on better sleep:

1. Good sleep begins in the morning.  It might mean limiting caffeine.  It means getting daylight exposure within 30 minutes of rising (preferably within 2 hours of sunrise). There is a unique combination of yellow and blue light rays when the sun is still at that angle.  This communicates with a primal part of your brain, signalling it’s time to get active.
2.  Invest in planning of your day, just like you were a big boss… prioritizing what will get your attention and where you may need to say NO.  Heading problems off at the pass whenever possible instead of being too distracted by a newsfeed to really give yourself attention.  This focus on your priorities creates a feeling of safety in your nervous system that influences bedtime thoughts.
3. Physical movement flushes inflammatory compounds, like the endotoxins from chronic stress, out of your system.  This eases joint pain, creates a feeling of wellbeing and decreases risks of chronic diseases.  It also reduces aches and pains when you are tossing a turning at 3 am.
4. Let the light fade gradually toward bedtime.  Avoid overhead lights two hours prior to bed.  Avoid electronic screens one hour before bed.  Melatonin is released as the sun sets in natural environments.  That primal part of your brain is still absorbing the directions from light sources.  Too much light, or the wrong kind, is very confusing.
5. Do execute a relaxing regimen before bed… a bath, reading, stretching, meditating, etc.  Recognize that the time assigned for sleep is sacrosanct.  No working, scrolling, laundry, etc.  If sleep is elusive, invest in practices that support Non Sleep Deep Rest such as meditation, restorative yoga or breathing consciously.  These can be done right in bed.  They alleviate anxiety around sleeplessness and research shows they benefit our brains and bodies similar to actual sleep, maybe even more effective in some cases!

S: Love it! And while these tips might sound simple on the surface, the real magic happens when you turn them into habits. That’s when it all starts to click — and you realize how powerful small, common-sense shifts can be. You don’t need to overhaul your life to sleep better… just start with one or two gentle changes, and let your body show you what it’s been craving all along.

C: My suggestion is to choose one new habit, like the early morning sunshine or adding more protein at breakfast.  Work on that for a week or more until it feels normal.  Then, rewatch this video or scan the show notes and pick number two on your list.  It is not sustainable to do “all the things” at once.  This is a lifetime project!

S: And you can find more resources on either of our websites, www.purenaturalhealth.ca or www.cherylgordonyt.com  Please subscribe to this podcast channel and comment.  Let us know how your empress journey is unfolding and whether these topics affect you too.  Next episode will be about staying hydrated… your secret weapon to detox and weight loss.

In this podcast episode, you’ll learn the truth about how easy it can be to blast that belly. No killer workouts. No strict diets. It’s time to get serious about self care.

Episode 4!!! We’re so amazingly psyched to finally give you the action plan for managing the stress – weight connection. I’m Cheryl Gordon. I help educate midlife women about sleeping better, feeling stronger and losing weight using the tools of yoga and mindfulness.

S: And I’m Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic. You want to lose that menopause middle or belly? The stuff that just appears out of nowhere it seems!

C: I know! And I was still exercising, eating healthy, etc. Where did all that flesh come from???

S: Today we’ll look at the role of cortisol and why that causes weight gain. So many of my clients are busy, accomplished women who have juggled stressful schedules and lives for decades. Why do they suddenly gain weight from stress? It seems like nothing new after all.

C: I might have a clue. (show graphic) When we’re at home base, we are feeling safe, calm and centred. Below home base, we’re feeling a lack of energy. Above home base, we’re feeling jazzed, maybe a bit scattered, even overwhelmed. We’re at our best when we’re at home base. Our brain is firing on all cylinders but we’re also maximizing efficiency in our systems. Pushing our systems to the orange zone is inefficient, exhausting and depleting our bodies of essential infrastructure repair resources.

Picture a war zone. That’s a place that has been in crisis mode and it’s a blown up wreck of rubble. After decades of running crazy, never resting enough, pushing ourselves to the limit, our systems are a blown up wreck in a lot of ways. Not enough energy to digest well or do cellular repair.

In our 30’s, we could get away with it. But the consistent deficit of restoring the systems adds up.

S: And the hormone that circulates during prolonged periods in that orange zone is cortisol. When cortisol stays high for too long—whether from stress, over-exercising, or lack of sleep—it signals your body to store fat, especially around the belly. That’s because your body thinks it needs to conserve energy for a crisis, even if that “crisis” is just daily stress. Plus, cortisol triggers the breakdown of glycogen into glucose, flooding your system with extra fuel to escape the perceived threat—except there’s nothing to actually run from. And as we covered in the hormone episode, that spike in glucose triggers an insulin response, and insulin’s job is to store fat—especially in the belly.

C: Last session, I mentioned yoga and mindfulness “snacks”.

S: Yeah, I love that term! Rather than using food as snacks, we nourish our nervous system instead.

C: It’s just not that easy for the average busy woman to take an hour for a yoga practice then meditate twice a day and glide around chanting peace, love and joy. It is a great way to live for sure, but not practical for most.

Yoga and mindfulness “snacks” are mini-retreats that you weave into your day.

S: Like the 3 minute breathing space?

C: Yes! Or a quick series of stretches or a short “loving kindness” meditation

S: And how often would you recommend people “snack” on yoga each day?

C: I think it’s realistic to build in 3 snacks a day. Overall, this is only 15 minutes or less. You could squeeze that out couldn’t you Sharlene, as busy as you are?

S: It’s just a matter of understanding the benefit and making that commitment to myself and making it a daily habit. And I may even venture to say to feel it’s benefits?

C: You know it. How could just 3 – 5 minutes on a reset make any real impact? It’s got to do with resilience. I know how it feels to get stuck in the orange zone of stress. (Show graphic again) It’s addicting to feel that rush of adrenalin. Coming down out of the orange zone to the gray zone feels dull and depressing. God forbid I feel anything unpleasant! So I push back up to jazzy. There’s no real chance to get familiar with that green zone.

The little “snacks” re-educate the nervous system to find that green zone. And you develop the ability to land in the green zone on demand, even if outside circumstances are still super crazy.

S: I always feel more relaxed and grounded after yoga.

C: The reason mindful movement is so powerful has to do with how stress is held in the tissues.

Every event that has ever happened to you… someone smiled at you yesterday or, conversely, you almost got hit in traffic… this creates a neurochemical reaction in the body. The brain, almost instantaneously, evaluates this circumstance, searches through its lifelong database of possible meanings and then issues commands for a hormonal cascade that historically has helped you manage similar circumstances. To facilitate the effectiveness of this mechanism, the tissues in the body ALSO store records of these neurochemical signatures and stand super ready to send signals up to the brain as to how to react. It’s bi-directional information flowing constantly in your nervous system (and probably through your connective tissue).

That’s why the slow, rhythmic movement of yoga, timed with deep nostril breathing, literally cleanses these neurochemical habits. Yoga really is unique in that it combines movement with no competitive aspect to fire up the nervous system. So you get the physical benefits of exercise plus the guidance back to the green zone.

I really want to do a deeper dive on somatics and releasing stress in our four part course, Sharlene.

S: Yes, I’m so excited about that. We’ll be releasing several deeper dive courses over the next few months so be sure to sign up for our newsletters to get priority access. You can find sign up forms and more resources on either of our websites, www.purenaturalhealth.ca or www.cherylgordonyt.com Please subscribe to this youtube channel or comment. Let us know how your empress journey is unfolding and whether these topics affect you too.

To make the granola:

1.  Combine 1/2 cup quick rolled oats, 2 T sesame seeds, 3 T pumpkin seeds, 1 T cumin seeds, 1 T oil (like avocado or sunflower), 1 T brown sugar, 1/4 tsp cayenne and salt to taste. 
2.  Spread out on parchment lined baking sheet.  
3.  Roast for 15 minutes at 350 degrees.  Stir and return to oven for another few minutes until turning crisp.  Granola will crisp more as it cools.

To make salad:

1.  Remove kale leaves from stems and separate into bite sized pieces.  Assemble about 3 cups for two servings.
2.  Place prepared kale in salad bowl.  Add 3 T olive oil, 1/2 tsp salt and 1 tsp honey.  Massage well for about 2 – 3 minutes to tenderize the kale.
3.  Top with 1 cup grated carrot and 1/2 cup grated beet.
4.  Toss lightly with 2 T apple cider vinegar and freshly ground pepper to taste.
5.  Top with savoury granola and enjoy!