Transform Your 50s: 3 things I Did Differently in my 50s

Questions, comments? Shoot me a text.

Free Membership Click Here For Access: Weight Loss For Women
Schedule Your Free Consult: Lose Weight For The Last Time
Weight Loss Coaching Program: Hangry to Healthy™
Website: The Simplicity of Wellness
Follow Me on Instagram
Follow Me on Youtube

Episode Transcript

Speaker 1 (00:00):
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing

(00:21):
your mind, all while living yournormal busy life in this modern
, sugar-filled world.
Hello, simplifiers, today'spodcast episode is a little bit
different than what I've done inthe past.
Today is actually an updateabout what I'm doing in 2025.

(00:43):
One of the things I'm doing in2025 is I am taking advantage of
my YouTube channel.
I've had this space on YouTubefor I don't know 10 years and
I've done nothing with it, andI've decided that I really want
to have a presence on YouTube.
What you'll be hearing in thepodcast going forward will

(01:04):
actually be the audio clips fromwhat I'm putting up on YouTube.
I really like the video format.
It feels more natural to me.
I'm really enjoying makingthese videos for YouTube.
I'm very new at it.
I've just started.
I've only posted a couple ofvideos, so I'm really starting
to learn.

(01:24):
You know what I'm supposed todo on YouTube, how it works.
They have long form video andthen they have shorts which are
more like reels you'd see onInstagram.
I really like the long formvideos.
Having said that, my videosreally aren't very long.
They're about four to sevenminutes.
I think four minutes is kind ofmy sweet spot.
Okay, so a little bit of reallife.

(01:45):
My dogs are totally freakingout in the hallway, so I'm sorry
if you can hear that.
I want to keep this podcastalive, but I'm also trying to
manage my business in a way thatworks for me in 2025.
So by taking my YouTube contentand putting the audio here on

(02:05):
the podcast, it allows me tofocus my attention but use that
material in several differentways.
So if you're somebody whodoesn't particularly like
YouTube and you like audiocontent, perfect, you can pop
into the podcast and get theaudio.
If you do like videos and youlike YouTube, come over and meet
me on YouTube.
I'm growing my station.

(02:26):
I would love for you to meet meon YouTube.
I would love for you tosubscribe and comment and do
thumbs up and all the thingsthat you're supposed to do on
YouTube.
Thank you, I would appreciatethat.
Now that you're up to date onwhat I'm doing for 2025, let's
get into some health and weightloss tips.
I do have a video recorded forYouTube that I will be posting

(02:48):
either later this week or onMonday.
I will be posting my YouTubevideos every Monday, with
potentially a second video onThursdays.
I'm committing to every Monday,hoping maybe I can do two a
week.
The upcoming video that I havenot yet posted is about losing
fat in your 50s.
I will be 58 in four days,january 25th Very exciting and I

(03:14):
realized that since I haveturned 50 to now 58, I actually
have improved how I feel and howI look.
Over what I was feeling in my40s, which was so much better
than how I felt in my 30s, it'sconsistently gotten better.
I started to think about whatdid I do differently in my 50s

(03:36):
than what I was doing in my 40s?
In my 40s, I was doing a lot ofcardio, I was playing a lot of
tennis, I was doing spin classes.
We moved to California I thinkwe got here when I was 48, and
then that year I played tennishere.
I met people and I was doingkind of the same thing I was
doing in my 40s when I turned49,.

(03:57):
I was busy, work was gettingbusy, my nutrition business was
picking up, and so I didn't havethe flexibility to play tennis
anymore, so I just stopped.
So my entire 49th year I reallydidn't exercise much at all.
I mean, I probably walked, didsome bike riding, we hiked at
our cabin, but that was it.
When I turned 50, I was workingwith a patient and he was

(04:23):
telling me about powerliftingand how he went to this you know
little gym, private gym, and hewas powerlifting me.
I asked him what that was andhe explained it to me and I
remembered how much I lovedlifting weights and as he was
describing this to me, I said,oh my gosh, that's what I love
to do.
I love to do that and I haven'tdone it in years.
I really want to do it.
And he encouraged me and hesaid you should go over and meet
this guy.
He can totally help you.

(04:44):
You'll love it.
It's so great.
The gym's amazing and it is.
It was a little tiny gym, itwas in a garage, it was like in
a little warehouse space, it wasa private little gym.
And I did join and I did startworking with the coach and that
kind of changed everything.
All of a sudden I was back toexercising, but in a different
way.
I was muscle focused and itjust felt so good and my body

(05:09):
responded to it so well.
So in my 50s, the first thingthat I did differently was I
changed up my exercise.
Well, I guess I got back toexercising and in doing that, I
changed up what I was doing forexercise.
So I started lifting weightsand I was only doing it three
times a week for 30, you know,maybe 40 minutes, and that has
consistently been my patternthrough my 50s.

(05:31):
I probably lift weights threetimes a week for about 30
minutes, maybe 40 minutes.
The second thing that I did wasI really stopped snacking, and
this isn't because I haveamazing willpower and I just
said to myself you need to stopsnacking.
It's not really helping, it'snot good for you, just stop
doing it.
That is totally not me.

(05:52):
I do not have superhumanwillpower.
In fact, I think I haveprobably really bad willpower
compared to other people.
I tend not to deny myself atall, so willpower is not
anything that I can ever rely on.
So I stopped snacking.
But the way that I did it was Ichanged up how I was eating.

(06:13):
So, instead of, you know,eating a little bit here and a
little bit there, I startedbuilding meals and this is what
I teach my clients how to buildan actual meal that will fill
you up and keep you satisfiedfor four or more hours.
When you learn how to eat anactual meal with enough calories

(06:34):
and nutrients that you don'tfeel hungry for four or more
hours, you stop thinking aboutfood.
You actually stop snacking.
Not because you're trying tostop snacking, not because
you're trying to stop snacking,not because you're using
willpower, but because you justdon't really have an interest in
food.
Does this sound sort offamiliar to you?
If you know anybody on a GLP-1,their appetite kind of

(06:55):
disappears.
It's like that.
It's that natural boost ofGLP-1.
Your appetite calms downbecause your body got everything
it needed.
It's not asking you for morefood.
Building a meal that will fillyou up and keep you satisfied is
how you stop snacking withouthaving to use willpower.

(07:16):
So that was the second thing Idid.
So I'm now lifting weights threetimes a week, walking when I
can.
I'm a fair weather walker, soI'm not going to walk in the
rain and I'm not going to walkwhen it's cold.
So getting my walks in whenit's decent out, but sticking to
my three times a weekweightlifting.
On top of that, I've changed upmy eating pattern.
So now I'm eating three times aday, really only two big meals.

(07:40):
My first meal is a big one andthen my dinner meal typically is
a big one, but my lunch mealtends to be kind of a mini meal,
because I've also learned tolisten to my appetite and I want
to be hungry when it's time toeat.
There's nothing worse thanhaving this really beautiful
dinner or meal ready and lookingat it and thinking I'm not even
that hungry.

(08:00):
That's what would happen to meif I ate a biggish lunch.
I would not be ready for dinner.
So I learned okay, big morningmeal.
Four hours later I have like amini meal, and that's usually my
cottage cheese with a littlebit of fruit.
And then we have a dinner mealand my dinner meal probably
isn't even as big as my firstmeal.
My first meal of the day, whichis usually around 10, 10 30 in

(08:21):
the morning, that's my biggestmeal.
That's it.
No real snacking.
Now I'm not saying I never snack.
Sure, I do, sometimes I snack,but most of the time I don't
snack, I don't think about it.
I don't have that parade offood ideas flashing through my
head all day the way that I usedto when I wasn't eating
adequately, to manage my hunger.
Okay so, number one, I changedup how I was exercising.

(08:45):
Number two, I stopped snackingbecause I learned how to build
meals that kept me full andsatisfied.
And number three, I reallystarted to prioritize my sleep.
This is a big one, becausegetting the right amount of
sleep actually helps with thesnacking.
When we don't sleep enough, ourhunger goes up, we get hungrier
, and not only that, we gethungry for crappy food.

(09:06):
We get hungry for carbs andsugars because our body's
looking for a quick hit of sugar.
It's looking for that quickenergy.
So getting enough sleepactually helps manage your
appetite.
I got really serious about mysleep.
The big change that I made whenit came to getting good sleep
was removing alcohol from mydiet, something that I swore I

(09:28):
would never do because, as faras I was concerned, I didn't
need to.
It was fine.
My body tolerated the alcoholjust fine.
Come to find out, not true?
I loved my white wine, but itdefinitely disrupted my sleep.
So I would drink my white wine.
So I'd have a glass of whitewine, but since we're all
friends here and we're beingrealistic, I really was having

(09:48):
two or three glasses of whitewine, I would fall asleep like
nobody's business.
It was fantastic.
And then I'd be awake in twohours.
I would have a blood sugarcrash from the wine and that
would wake me up.
And then I'd be tossing andturning.
And while I'm tossing andturning I'd also notice, oh, I'm
kind of sweaty.
I was kind of having nightsweats.
I'm in my fifties, that's notcrazy.

(10:09):
And that was uncomfortable.
So it just became this wholething where I just wasn't
getting great sleep.
So I decided COVID 2020,.
I said to Jeff I'm either goingto drink more or I'm going to
drink nothing.
And I decided to try thenothing because I hadn't done
that before.
It was not super easy.

(10:29):
There was a transition period,because it was sort of this
habit right, right around fiveo'clock we'd have drinks, we'd
have a cocktail or two, and soright around five o'clock my
body was kind of like what arewe doing?
We should be going and gettingour glass of wine.
And I would have to sit withthat discomfort and be like, no,
we're not doing that anymore,that's just we're not doing it.

(10:50):
I would feel the discomfort, Iwould be antsy, but I recognized
what was happening and I justsat with it and really within a
couple of weeks it got easier.
I wasn't as antsy I knew now,oh, my new pattern is I don't go
get a glass of wine.
Maybe I start cooking or dosomething else, but I'm not
drinking wine.
Within a couple months maybeeven really a month it felt

(11:13):
pretty normal and I actuallyfelt really good.
I was getting better sleep.
When I fell asleep it wasbecause I was tired, not because
the wine made me tired.
I was able to really tune in tothat feeling of I'm tired.
I don't try to push throughthat.
When I recognize that I'm tired, I go to bed.
I think getting rid of the winewas the best thing that I did

(11:36):
in my 50s.
Probably the change that Inotice the most positive impact
from this doesn't mean that I'mnever, ever going to drink
alcohol again.
If I decide that I want to havesome alcohol, if we're
somewhere special and there'ssomething going on and I want to
indulge, I certainly will.
It's been four years and I'venot had that impulse.

(11:56):
There's nothing about alcoholthat feels that appealing to me.
Let's recap so there are threethings that I did in my 50s that
I believed helped me lose bodyfat, get leaner, feel stronger
and just feel overall better.
So a greater sense of wellness.
And those were adding inweightlifting as my primary

(12:20):
exercise, walking when I can,when the weather's nice, not
snacking, so learning how tobuild meals that keep me full
and satisfied for four morehours.
And then, number three,prioritizing my sleep and
eliminating things that weredisrupting my sleep, like
alcohol, like white wine.

(12:40):
Those were the three big thingsthat I think I've done in my
50s that have really upgraded mylifestyle, so really made me
better than what I was doing inmy 40s.
Well, that is my last officialpodcast that I'm doing as a
podcast for 2025.
Going forward, I will beposting the audio recordings

(13:02):
from my YouTube videos into thepodcast.
So please come and join me overon YouTube.
I'm Amy White, nutritionist, orat Healthy Weight Loss for
Women Both of those tags.
You should be able to find meon YouTube.
Again, I don't have very manyvideos up, I'm just starting.
So please come join me, supportme.

(13:23):
I would love it.
I'm looking forward toconnecting with you over there.
When you're ready to feel whatit's like to lose weight without
feeling like you're trying tolose weight, come join me and
the other members of the WeightLoss for Women community.
It's free to join.
Click the link below the shownotes to gain access to this

(13:44):
positive and encouraging placewhere women support each other
as we lose weight and togetherbecome leaner, stronger and
healthier.