What is the FREE Pause Strong Challenge?Updated 4 hours ago
Dr. Haver has provided five most powerful changes you can incorporate into your daily life to combat symptoms of menopause while creating strength and resilience.
For 28 days the goal is to focus on the following five lifestyle changes. If you’re already reaching the goal listed in each focus, good for you! Don’t worry, there is a bonus so you can level up your healthy habits!
5 Steps to a Strong You
Consume Adequate Protein Each Day
Challenge: Aim for 1.5 grams of protein per kilogram of preferred body weight.
Bonus: Aim for 1.8 grams of protein per kilogram of preferred body weight.
Need help figuring this out, try our Protein Calculator.Consume Adequate Fiber Each Day
Challenge: Aim for at least 25 grams of fiber each day.
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.Daily Journaling for Stress Reduction
Challenge: Journal every day. I created a guidebook (attached below) to provide you with space. Feel free to download or print it, whichever you prefer.
Bonus: Begin a meditation practice with an app like HeadSpace or Calm, or find some free guided meditations on YouTube.Consume 30 Plants Each Week
Challenge: Throughout the course of the week, work to consume a variety of plant-based foods so that by the end of the week, you’ve eaten 30 different plants over the course of the week.
Bonus: Try new-to-you nuts, seeds, vegetables, fruits, herbal teas, coffees, coffee alternatives or grains. Or, aim for 40 or more different plants per week. (Different colors of similar plants are a great way to hit your goal! Rainbow carrots, anyone?)Exercise 5 Days Each Week
Challenge: Walk at least 3 days and lift weights in a full-body workout at least 2 days each week
Bonus: Walk with a weighted vest, increase your total steps, and/or add another day of weight training to your week.
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