Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond

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Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004;141(11):846-850. https://pubmed.ncbi.nlm.nih.gov/15583226/ This is a transformative cookbook that will change your relationship with food and arm you with the knowledge to bring your health and performance to the next level. Daniel Davey is a performance nutritionist who has helped Ireland's most successful athletes to raise The practical stuff starts with a discussion of the ins and outs of hormone therapy, which mostly boils down to "Talk with your doctor about your specific symptoms and what might alleviate them," but it gives you a lot of good information to start that talk with your doctor. Then there is some information about supplements, training, hydration, and nutrition.

Next Level: Your Guide to Kicking Ass, Feeling Great, and Next Level: Your Guide to Kicking Ass, Feeling Great, and

In this series Andrew, features one improtant point per Article. Bit by bit the reader will improve their game. Sood R, Faubion SS, Kuhle CL, Thielen JM, Shuster LT. Prescribing menopausal hormone therapy: an evidence-based approach. Int J Womens Health. 2014;6:47-57. Published 2014 Jan 11. doi:10.2147/IJWH.S38342. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897322/ Thurston RC, Sowers MR, Sutton-Tyrrell K, et al . Abdominal adiposity and hot flashes among midlife women. Menopause. 2008;15(3):429-434. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2875947/ She explains female biology and our hormones to the reader. She then explains how and why adaptogens work, the medical options, and she explains what training needs to look like. Women (etc) need to do bursts of high intensity training - to reduce insulin sensitivity, balance hormones, boost mitochondrial function and more. We need to lift heavy - to boost our metabolic rate, for bone health and immune function and so much more. We need to jump - for power and strength and to help build bones. We need to focus on our core strength - for pelvic floor health. She suggests supplements that may be worth trying - vitamin D, Magnesium, DIIM, Creatine, Caffeine.Romani WA, Gallicchio L, Flaws JA. The association between physical activity and hot flash severity, frequency, and duration in mid-life women. Am J Hum Biol. 2009;21(1):127-129. Doi:10.1002/ajhb.20834. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2753173/

The Next Level | Eblin Group

Nica A, Adela Caramoci A, Vasilescu M, Ionescu A, Paduraru D, Virgil Mazilu. Magnesium supplementation in top athletes - effects and recommendations. Medicina Sportiva (2015), vol. XI, no 1, 2482-2494. https://www.medicinasportiva.ro/SRoMS/RMS/41/magnesium-supplementation-athlete-effects-recommendations.pdf Nutritional science is also at the core of this book and although nutrition is an ever-evolving science, what we do know is that nutrition has an immeasurable impact on health, wellbeing and disease risk. Although it is key that you understand the fundamentals of nutrition there are often barriers to implementing even the most basic nutrition practices. For this reason, I dedicated Part One –‘Food Foundation’– to understading the very basic but important nutrition fundamentals. In this section I take a deeper dive into understanding our behaviours and mindset around food before looking at the science of nutrition for health and performance. Receive this award but repay it with the flexibility to adapt to various situations. Your attitude is complementary to your work and productivity . You have every right to design your own routine and adjust it to everyone’s capabilities. In truth, we all become what we repeatedly do. Ignore the title and cover picture - they may lead you astray. This book covers the latest science-based information about nutrition, exercise, and other health factors for perimenopause, menopause, and post menopause. Though the advice and research (through Stanford University) is couched for athletes, the information in here will help all women who are in or approaching these phases of their lives. Organizational presence” – Don’t become arrogant, ask your peers for advice, see the picture from all angles before you make a call.Edwards D, Heufelder A, Zimmermann A. Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label study. Phytother Res. 2012;26(8):1220-1225. https://pubmed.ncbi.nlm.nih.gov/22228617/