What is the FREE Pause Strong Challenge?Updated 22 days ago
Dr. Haver has outlined six powerful changes you can incorporate into your daily life to help manage menopause symptoms while building strength and resilience.
Over 28 days, focus on the following six lifestyle changes. If you’re already reaching the goal listed in each focus, good for you! Don’t worry, there is a bonus to help you level up your healthy habits!
6 Steps to a Strong You
1. Use an anti-inflammatory approach
to nutrition
GOAL: Focus on consuming whole, minimally processed foods instead of
processed options.
BONUS: Incorporate a wider variety of antioxidant-rich foods into your diet by
mixing in colorful produce, nuts, legumes, and spices throughout the week.
2. Consume adequate protein each day, based on your preferred body weight
GOAL: Understand your unique protein needs, what protein fuels, and learn new
ways to consume adequate protein.
BONUS: Aim for 1.5 to 1.8 grams of protein per kilogram of your lean body mass or
preferred weight.
Do you need any help figuring this out? Try our Protein Calculator.
3. Consume 25g+ of fiber each day
GOAL: Learn about different kinds of fiber, how to ensure you’re getting each and
how to ensure you’re getting enough of each type.
BONUS: If you’re already consuming around 25 grams of fiber each day, work to
slowly increase your intake to 30-45 grams per day. This is where we see the biggest
cardiovascular benefit.
4. Walk 3+ days, lift weights at least 2 days
GOAL: Walk 3+ days a week and lift weights as part of a full-body workout
two days a week.
BONUS: Walk with a weighted vest, increase your total steps, and/or add another day of
weight training to your week.
5. Consume 30 plants each week
GOAL: Reframe your thinking about food: Instead of thinking about calories, focus on
trying new things and the power of variety.
BONUS: Try new-to-you nuts, seeds, vegetables, fruits, herbal teas, coffees,
coffee alternatives, or grains. Alternatively, aim to increase the number of plant varieties per week. (Different colors of similar plants are a great way to hit your goal! Rainbow carrots, anyone?)
6. Practice journaling each day
GOAL: Journal every day. There is space provided in this journal.
BONUS: Begin a meditation practice with an app like HeadSpace or Calm,
or find some free guided meditations on YouTube.
Join our FREE community for day-to-day support and access to all of the Pause Strong Challenge resources (including recipes).