The Betty Rocker Show Bree Argetsinger - aka Coach Betty Rocker

How does walking support your fat loss goals, support muscle and bone density and give you so many other health benefits at the same time? And where does that fit in with our cardio, cortisol levels and changing hormones when we get into our 40's and beyond? Today I'm taking a deeper dive into how our resting metabolic rate is influenced by our body composition, how we burn energy and lose body fat, the strategies around muscle preservation, and why this all matters as we age.
In this episode I'm exploring...
⭐️ How your body composition impacts your resting metabolic rate
⭐️ How our muscle tissue impacts our ability to lose body fat
⭐️ Reviewing the key training strategies that support body composition results
⭐️ Why many women start gaining more body fat in their 40's (and how to address it)
⭐️ How your body burns energy: TDEE, TEF, EAT and NEAT explained
⭐️ How walking more supports fat loss and preserves muscle and bone density
⭐️ Why we need to vary our approach slightly at different times in our lives
Links to follow up from this episode:
Get on the list to be the first to know when PeriMenoFit is released! Links for the walking pads I use and like Shifting the muscle to fat ratio: women-specific body composition considerations Perimenopause Training and Eating Guide Postmenopause Training and Eating Guide Betty Rocker balanced healthy eating programs Betty Rocker challenges (with custom options for women in peri and postmenopause)

A healthy and diverse gut microbiome helps support the balance of our hormones, a robust immune system and impacts how efficiently we absorb the nutrients in the food we eat. Tune in today for a tour on the ecosystem that makes up your digestive system, how you support better estrogen balance, get better results from your training and be a good steward to this diverse inner landscape that impacts us on so many levels.
In this episode I'm exploring...
⭐️ How our digestive system works
⭐️ How the gut microbiome impacts our hormone balance
⭐️ How our gut is connected to our immune system and the inflammatory response
⭐️ The specialized part of the microbiome that processes our estrogen
⭐️ How estrogen dominance contributes to more uncomfortable symptoms in perimenopause
⭐️ Tips for supporting better gut health
Links to follow up from this episode:
Get on the list to be the first to know when PeriMenoFit is released! 12 Things you can do to support stress resilience Refresher on my best strategies for training with your cycle Refresher on my best strategies for training in perimenopause Refresher on my best strategies for training postmenopause The Body Fuel System meal plan My Dinner Plan eating system Probiotics I use Help finding a functional medicine doctor near you (Institute of Functional Medicine directory) Full Body Collagen (and all Betty Rocker supplements)

I made walking more a huge priority over the past couple of years and it's helped me in so many ways! I wanted to share some of the inspiring data that shows the tremendous health benefits women get from walking more, which become especially significant in our perimenopause and postmenopausal years. Plus, I'm sharing details on how I've been able to get more steps in at home, and how walking supports our hormone balance!
In this episode, I’m exploring….
⭐️ The benefit of walking on our blood sugar and fat storage
⭐️ How walking impacts our digestive system and supports good gut health
⭐️ How walking helps beat sugar cravings
⭐️ Fun tools you can use to get more steps in around the house
⭐️ How walking supports our immune system
⭐️ How bone density is improved for menopausal women with walking
⭐️ How your step count and speed can affect health benefits
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Links to follow up from this episode:
Get on the list to be the first to know when PeriMenoFit is released! Links for walking pad and weighted vest ideas The Body Fuel System meal plan My Dinner Plan eating system Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause

In our postmenopausal years, we have achieved an important milestone as women! Let’s explore the way the inner landscape of our hormones has changed so we’re better equipped to navigate these new waters. I’m sharing my Postmenopause Training Trifecta so after you finish this episode, you’ll be armed with the specific training and nutrition strategies you need to feel like yourself and build strength, power and vitality to enjoy life to the fullest!
In this episode I'm exploring...
⭐️What changes with our hormones in the postmenopausal years and how they impact our body composition
⭐️Hormone-supporting options and suggestions
⭐️How to mitigate the impact of stress on our body
⭐️Custom training guidance for women postmenopause
⭐️Custom eating guidance for women postmenopause
⭐️Reviewing Betty Rocker's Postmenopause Training Trifecta
Links to follow up from this episode:
The Lab Tests You Need and Hormone Treatment Options (with Dr. Jill Carnahan) 12 Ways to Improve Your Stress Resilience 6 Adaptogens that Support Hormone Balance Written guide to Postmenopause for visuals and further reference Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause Women's Health articles

In perimenopause, the 5-10 year period before our cycle stops entirely (menopause) it might feel like all the things that used to work for you don't work anymore, and your body just isn't responding like it used to. As our estrogen and progesterone levels begin to get off balance and decline, it has a big impact on our recovery, our body temperature, sleep, body fat, muscle and so much more. Today I'm exploring the strategies you can use to mitigate some of these symptoms, build more strength and lose body fat, support a healthy gut microbiome and so much more!
In this episode I'm exploring...
⭐️ What happens to our hormones in perimenopause
⭐️ Exploring hormone balancing strategies like supplements and creams
⭐️ The impact of the stress response, and why it hits us harder in perimenopause
⭐️ The interplay between insulin and estrogen, and why sugar has a bigger impact than ever
⭐️ The importance of supporting a healthy gut microbiome and the estrobolome
⭐️ The most important things to include in your diet in perimenopause
⭐️ Specific workout adjustments to make in perimenopause
Links to follow up from this episode:
Get on the list to be the first to know when PeriMenoFit is released! 6 Adaptogens that support hormone balance The Body Fuel System meal plan My Dinner Plan eating system Full Body Collagen (and all Betty Rocker supplements) Betty Rocker Training Programs (90 Day Challenge, Home Workout Domination 1 and 2, Lioness) Free Foundations of Functional Fitness Workshop Rock Your Life home workout studio and women's fitness program for women in their cycling years, in perimenopause and post-menopause Women's Health articles

Training with your cycle - explained! While you’re in the phase of life where you’re having regular periods, you may feel intuitively that you just don’t have as much drive during the days leading up to your period. And you may notice that certain times of the month you are able to absolutely crush your workouts. Following the rhythm of your cycle when it comes to your training and nutrition is a great way to feel your absolute best - and see the best results - and today I'll explain exactly how!
In this episode I'm exploring...
⭐️The phases of your cycle, and what your hormones are doing in each phase
⭐️How you can optimize your training at each phase of your cycle
⭐️Nutrition tips to support you at every stage of your cycle
⭐️How to mitigate some of your PMS symptoms, and why we get them
⭐️Considerations for training if you're on the pill
⭐️Conditions that cause hormone imbalances overview
Links to follow up from this episode:
Rock Your Life - challenges and coaching accessible 24/7 Betty Rocker training programs, balanced and optimized for women in different life stages How to train through the stages of your cycle (article format, with diagrams) Women's Health articles