LIVESTREAM in Locals for Supporters Friday 5/4 at 6pm pst/9pm est. For community, support, and exclusive content from me come join my Locals. lauraespath.locals.com/
You LOOK awesome! Your change is unreal! I am motivated to start this new way. I have a HUGE question! How did you get your hubby on board!? Mine is has ZERO interest in being fit, leaner or athletic ugh 😑 Thank you 😊!!
Beth here... I'm 62 years old and I HATE exercise! I turn on my playlist and dance for 20 minutes around my house...like a lunatic 😂 throwing my arms and legs around and lunges and twists and turns...it works for me and makes me happy 😁
I’ve been getting Dexascans for the last 20 years because of osteoporosis. My doctor insists on 2X a year Prolia injections. I had no idea the scan had anything to do with body fat, no one ever told me. After watching your videos, I started a carnivore diet/program. I’m 77 and have lost over 10 pounds. Don’t laugh, I needed to loose in certain areas. I’m 5’2” and wanted my clothes to fit better. I now weigh 100.6 on average. I’m very happy with that. My BMI is lower, I now have a waist again and I’m off all meds. I just began this program in March 2023 and I’m still getting used to my digestive changes (if you know what I mean), but I’m getting more regular. Thank you for all your advice.
I am a 57 yo woman, and have been carnivore for years. I used to work out hard 5-6 days a week. I live in an RV now and working out that much is not possible. So I started working out twice a week, upper body one day, then lower body another day, walking a couple days a week too. I have gained more muscle and strength working out less. I think it's because you're giving your body more time to repair. I am absolutely sold on less is more with working out.
Me too, I have lifted my entire life but after I hit 55 I shifted to full body 2x a week. I am maintaining strength and muscle mass and plenty time to fully recover. Plus I walk 2 to 5 miles a day.I feel fantastic
I'm glad I read this. I've been doing a 20-minute strength training video five days a week, and while I've definitely seen some improvements in my injured knee and how I feel overall, I'm not gaining much strength, especially in my shoulders. I think I'll adopt your method and see if that doesn't work better for me.
I am 59 and have been keto/ketovore for almost 4 years (later this month). I have been walking 15 to 25 miles each week the whole time and in February 2023 I started working with a personal trainer to build more muscle in addition to my cardio. Do as much muscle building as you can before menopause as it is a tough road after, as I am finding out. It will also help with bone density which decreases when your hormones leave
So, SO True! I am 55 yrs old. I agree with you 100%. Laura you will thank yourself a year from now. I’m just in the beginning phase of incorporating an exercise plan into my weight loss journey.
I think it may help a little with bone density, but by building strength, we reduce our chances of injury from falls or just from daily living, thus protecting our bones in the process.
I have osteopenia and my mother has osteoporosis. I have to get that scan every 2 yrs which I will get in the next few days. Can't wait to take it again in 2 yrs from now.
Also, for those who have chronic illness like CFS or Fibromyalgia, have to be VERY careful not to overdo, especially when just starting out, because it can cause an extreme flare and put them down for the count.
Thk you judy….not exercising due to a disability is very challenging….I have been reading more brain studies and studies on the detriment to being sedentary and am so worried I cannot catch up after years of being disabled with multitude of issues. Great pain studies coming out of UCSF. I also have learned moving is important at every age and level of fitness. ..and weight.
@@privatesuzie4071Start slow. Walking and yoga are good exercises for fibromyalgia. My rheumatologist always suggested water exercise too. But go slow and be very careful not to overdo.
@@privatesuzie4071 I have RA, and doc suspects fibro too. Either way I have muscle loss. Doc told me I need to walk. The hips hurt, walking or stting so I am going for PT to learn how to safely work out. She found out where the hip muscles are weak and we are working on that first. Next we will work on my arms. She is mindful of my joints and the goal is to strengthen them. Finding a physical therapist that knows autoimmune is a great place to start. Its been raining for a week, the flare is awful. So we work around it.
I also have fibromyalgia and an arthritic disease AS. I started going to a functional medicine doctor who found that I had a type of anemia and low B12. I was surprised to find that the liquid iron I was put on made my fibromyalgia go away. If I don't take it, it comes back. I just started my keto/carnivore journey.
Hi Laura, I’ve really struggled to enjoy exercise my entire life, until I found a Pilates/yoga channel called Boho Beautiful. I started because of a back injury, and this channel was perfect because it’s created by a former Olympic gymnast who injured her back and used these methods to recover. I will say it is a strange mix of easy, but challenging. You’re basically down on your mat the entire time but the workouts are SO effective. Wishing you the best on the next phase of your health journey, thank you so much for sharing your experience with us! 🙏
I bought a mini trampoline and I watch videos from YT that show how to exercise on it....I LOVE IT ! Started Carnivore mid Feb and I'm down 24 lbs already. Love your videos, especially what to order while out and about.
What I love is your transparency. You're already slender with a beautiful personality and have had the excess skin removed. To now be so open with us about working on body fat percentage and exercise without having to go into obsession to achieve that is truly commendable!
One thing I started recently is rowing. Got a folding rowing machine that I use since it is supposed to use over 80% of your muscles. It sits in a 3x3 area of my home office exit to my desk. When I have been sitting too long working I take a break, unfold it and do a 5-7 min row to get everything moving and have some resistance in the process. Then when I want a cardo workout, I just do it longer either before work or after.
Thank you for this timely video, Laura. My dexiscan is scheduled for next week, and I didn’t know anything about it. I too have a lot of loose skin from losing 155 pounds. I would have been totally bummed if you hadn’t told us about your own experience. Now I’m “a willow, I can bend.” 🥰
Laura it was such an honor to meet you at Keto Con. I had such a great experience and it gave me so much inspiration and knowledge to work from. Thanks for chatting with me and know that sharing your journey is changing lives.
Love this! I’ve been doing Yoga With Adrienne on UA-cam for years and I swear by it. She has some great 30 day challenges and my obsessive self loves that I can sequence my workouts. I’ve noticed changes in all my muscles as I stay consistent with her videos.
Thank you so much for your videos. I am 67, in a whole lot of pain and started carnivore 2 weeks ago. I already feel a change in my pain and I am super motivated. About 20 years ago ( I only weight 145 pounds, but wanted to loose 10 pounds) I went on a low carb diet. I did a 6 weeks challenge at 'CURVES', a gym for women only and did 3 times/ week, 30 minutes resistance training. That was the best and most amazing workout I ever did. I gained so much strength and muscles with so little training, which was easy to incorporate into my then very busy life. Unfortunately there is no CURVES gym in my area anymore, which is so sad, but maybe there is one very close to you. I could imagine you really enjoying it.I hope your mom is doing great, maybe you can give us an update.
This is the video I needed. I've been putting off intentional exercise for a solid year, maybe year and a half. I know - for me - it's time for resistance training and daily walks.
I started walking outside with a weighted backpack and I love it!! I listen to a motivational audio book like The Compound Effect! I guess it’s called “Rucking” and comes from the military training with a weighted rucksack! You might enjoy this way of moving and building strength ❤
Walkings always done it for me. Its easy, mild on your joints, and can be very zen and enjoyable. Its amazing what you can work through whilst walking.
Hi Laura - well done - very inspiring I am 68 - been keto for 18 months, lost around 25kg - (120k down to 95kg). Now light enough to do more resistance and cardio. I do 500m in the pool each day a. One thing which I am aware of is that I don;t want to put too much strain on my joints - including my knees - not that they are bad - but I want them to stay good. SO ..I have been incorporating a more static exercises for both. Two 20 min sessions in the sauna as a mimetic for additional cardio, and static hang and static squat - are a tremendous addition for any workout protocol. I also do 45 min in the gym 3 or 4 times a week with weights.
Threw out my scales years ago. Had been glued to them in the past to my detriment. Had surgery on my wrist and refused to look at my weight. I just know when my health is good, do not need a number. Thx Laura.
Laura, you are so amazing. I have been on carnivore for about 6 months. I love all of your content about finding balance. I struggle SO much with that, and your positive, honest content is REALLY motivating and sincerely challenges me to be honest and realistic with myself. Thank you, truly, thank you.
Exercise and Dieting should always go hand in hand imho. It not only validates your journey but keeps you honest with the hard-work and dedication you are putting in! #stayhard
Congratulations on achieving your goals, Laura! Maybe you would consider a Cellerciser as way to establish a consistent exercise regimen? It is so easy to get on one and get in your exercise each day. Great for lymph cleansing, strength, general fitness, fat burning and bone density. A true all in one concept. David Hall would love to hear from you and can answer any questions you may have; he is a very pleasant fellow. Best wishes!
Really appreciate you sharing your journey with us. This is very helpful. I have been very sedentary since covid, for the last 3 years. And I need to start incorporating exercise into my life. I have tried multiple times because I have exercise resistance from being a covid long hauler it's been hard to get into a routine. Just your simple suggestions of squats and lunges and arm weights is actually very helpful. I need to start rebuilding my strength and endurance.
My husband and I go for a walk everyday after work. We talk about our days, connect and enjoy each others company. We get sunshine, fresh air and we both look forward to our “date” every single day!
Weight training is the only exercise I enjoy and can stick with. One day - core, one day - legs, one day - chest and triceps, one day - back and biceps and rotate! Ketovore for past 5 years. Good luck! ❤
I’m 57- I put off weight training for years bc I hate typical gyms, then I found a physiotherapists business that incorporates a gym and employs an exercise physiologist. Wow! They tailor a program for you, keep an eye on technique and change your program as you progress. Bc everyone is on their own program there’s no competition, only fun! I go twice a week and use different programs.
Laura, your channel is one of my faves! Since you travel so much, get some stretch bands. I have one in my closet for lat pull-downs, etc. I love the flat bands, the looped bands and the ones with handles. That gives me lots of choices of exercises. I take a set or two when I go on vacation. I look forward to seeing your results.
Muscle is key to our metabolic health! I'm back at the gym three days a week lifting weights for about 20-25 minutes each time. I often remind myself that weight is simply the gravitational pull on my body...it says very little about overall health. Good luck Laura gaining muscle! 💪
Get a Peloton and kettle bell. I’ve rode my Peloton every single day for the last 2 years. I’m not overweight by any means. (32M 5’ 11” 165lbs) but I can’t say enough good things about Peloton. Some will say they don’t like Cardio but I think it’s the easiest way to burn calories then the kettle bell is versatile. Also great work so far! Loved watching the progress.
Exercise is sooooo important and you don't have to do a ton, especially when your nutrition is on point, which it is. Walking is great. I also recommend just simple home workouts. I LOVE Sydney Cumming workouts and will do those about 3 times a week. Then, I try to walk as much as possible and stretch. Right now I'm working through Sydney Cumming's Summertime Fine 3.0 workout playlist (they are all free and require minimal equipment). Take them at your own speed, I certainly am. It will probably take me 5 months instead of 3, lol.
I love that you're trying to find what works best for you. For me, a walk or hike with a friend is the most fun and relaxing. I also love going to a gym class...I find I'm often lazy (or have too many tasks to do) at home, but if I go to the gym I have no excuses. I'm there, so I might as well work out. Another thing I do is jump on the trampoline with my son...he begs me to play with him...and in the end it's good for both of us.
Love how down to earth and transparent you are; we as women have such insecurities about our bodies and you just make it less painful:) ALSO, have you considered walking? I love building muscles with weight workouts but have been walking 30-60 minutes 6 x wk. Just a thought:)
Really good information. I'm 62 and have been a gym rat my whole life, happy for that because menopause was a total rug pull. While I've decided that gym life isn't my cup of tea any longer, I do ruck on the weekends, I've got a tire that I flip and I really feel that's enough. Being carnivore has DEF changed my post menopausal life, so gals if you can get on board before the change, you are going to do great! Cheers!
I do 1 body pump class a week and have one other day I do arm weights, and I typically walk 2 days a week, take a cycle class and then mix in a yoga one. Mixing it up and not doing the same activity over and over keeps me from getting bored. I'm a lot older (52) and want to build core strength and balance as I age. I am seeing a weight jump up but look the same, I am sleeping better and am feeling better, so I'm chalking it up to muscle weight and not letting it discourage me. My eating is still low carb, avoiding processed food and sugar, so I think I'm doing ok. I recommend mixing up the activities and focusing on the big picture.
Thanks for sharing! I'm only a little over a year into my journey of cleaning up my diet/eating low carb. Your channel has been really informative and inspiring for me even though I am not carnivore. I get ~7000+ steps most days during the week at work just from doing my job which is great but on weekends I usually get very few steps. Once a month, I walk outside with a friend for a couple hrs and we catch-up and I get 15000+ steps easily then. I'm mowing my lawn myself this year and it has to be done at least once a week (takes 45min) so I'm definitely going to get more steps from that. I dislike "exercising" but also feel the need to start some kind of regular routine with weights but the mowing will definitely up my weekly activity.
Oh my gosh. This answered so much for me. I hate my bmi. I lost 44 lbs & only went from 51 to 47 bmi. I only have 40 more to lose. Now I know some of it is my loose skin. I will b doing castor oil liver packs. Rebounding for lymph & more walking. Along with my carnivore diet. And also longer fasting. Instead of just daily fasting. Laura check into a Bellicon rebounder. I think u would enjoy that. Doesn’t take but a few minutes a day. Benefits happen in a fraction of other exercises. 10 k steps is 2 hours. I have a scale that measures weight, bmi & water
Once i hit my early 20s weight of around 160lbs at 57 male, reversed pre diabetes, high blood pressure i got a dexa figuring around 16-18 body fat and i was 22 i was pissed. I think the home scales are closer to accurate for body fat percentage personally. Anyway glad to hear you are recognizing just how important exercise is for most importantly longevity, metabolic health, cardio vascular health, mental health and functionality in aging. My diet and exercise program started 1.5 years ago im more paleo than anything but initially i cut out all sugar, atarch, grain and high glycemic fruit and vegetables and predominantly eat meat, fish, eggs and low starch vegetables. What i mainly wanted to put out to you is my exercise program. I think it is the best choice for longterm overall benefits and what it is is CIRCUIT RESISTANCE TRAINING. You can create your own program with the exercises that work beat for you or your goals. I do 1.5 hours 3 days a week at my local gym its a mix of calestentics like band assisted pull ups and dips, push ups then various machines that is a complete body workout of 18 total exercises of 10 reps non stop with the goal of keeping my heart rate around 140 bpm for the entire set. I do 5 minutes of interval cardo to finish each set like a 2 minute walk pace on stair climber with a 1 minute run interval and 2 more minutes of walking. I rest between sets for 5 minutes and do 3 sets total. Even doing an hour of exercise in this manner is far superior to the traditional 3 sets, 10 reps with 5 minutes rest between sets of one exercise. Yes the traditional method does work to build muscle but does nothing to improve your cardio vascular and metabolic health in contrast. I add weight of 10 extra pounds every so often when it starts to become to easy as indicated by my heart rate going down over time. It may take me longer to build muscle but my endurance and health markers are that of a 20 something. Hopefully you can take this information and create your own program that works for you.
Hi Laura, I'm 52, menopausal, I work full time, and am in school part-time, so I don't really have time to go to the gym or fitness classes at all. What's been working really well for me is the X3 system. It literally only takes 20 minutes a day. It's very popular in the carnivore community, and the engineer who designed it is a huge advocate of the carnivore diet. It is excellent at building muscle, it's a quick workout, and it also protects from overuse injury. I highly recommend it. I've been using it for 18 months now and it's keeping me toned enough until I can devote more time to fitness once I'm done with school.
Love this. Thank you. I do home workouts - goblet squats, push-ups, chin-ups from rings attached to doorway, dips, and a few core exercises lying on a mat. The key for me is to keep reps relatively low (no more than 15) or else it turns into cardio and I actually lose muscle. I push pretty hard, close to failure. Also, I have cut back over time to 3 days a week, the other 4 are walking and gentle movement. I'm 65 and this seems to be working well for me. After years (decades, actually) of overtraining, I really messed up my body. Like you, I have a hard time moderating. I hope you find a plan that works for you.
I’m a newbie to CrossFit but I just love it. Everything is scalable, the people are amazing. I love the team mentality and I love how you record everything to compete with yourself. I’m a big girl too and no one makes fun of me. I don’t feel out of place or anything. It’s just fun! I love it. I go 2-3 times a week and I alternate walking 3-4 days a week.
Laura have you heard of “My Exercise Coach” it’s a personal training franchise popping up around. I joined at the end of the year and dramatically changed my body composition. The cool thing is the workouts are 20 minutes each with exact feedback as to how you are doing compared to yourself. I absolutely love it and you get results in very little time. Just a thought!
Just walking every morning helps me. Of course I weight lift and play tennis and hike 14ers. But just walking alone is so magical to what it does to my body.
Hi Laura, I love watching your videos and being inspired. I have been on carnivore for 3 months and keep falling off the wagon, part of it is stress due to not working for 15 months I keep trying every day than I start eating stupidly.
I highly recommend water exercise! Might be hard to find a class not geared toward senior ladies, but I’ve been doing water X for almost 20years and I love it!
I liked seeing the simple movements you did, keep that up!! I found the scan info interesting, thanks for sharing. I’m so happy for you and your place in this journey of life. You give me hope 😀
I love the warning about feeling great and not let a test (regardless of the type) cause you do be down about your progress. You are an inspiration!!! Thank you!
You come a very long way. You feel great and look great. Take credit and enjoy, don’t beat yourself down. Nothings more important than your health. I agree exercise is important for everyone too regardless of body fat % and I’m sure you’ll find the perfect way to enjoy whatever you choose to do. I happen to love exercise, but with my current health problems I’m unable which is very discouraging for me. We’ll both get with a new routine I’m sure in the near future. Best of luck! You’re gorgeous 😊
It will do wonders for your short and long term health to build a bit of muscle. My best advice (husband is a trainer and I've had my own weight loss journey): start small. It's incredible how much can be done with body weight and bands. There are amazing youtube videos like Caroline Girvan and others to do short, at home workouts. People often get overwhelmed at the idea of a gym and hour+ long workouts, and it's not needed. Treat your body well and do things with intention. You've got this!
What helps me is I don't "exercise " or go to a gym. But, I have a small farm and doing chores is my exercise and weight training. Slinging feed bags over my shoulders, lifting buckets, I take the dogs for a long, brisk walk through a corn field (uneven ground) for almost an hour rain or shine, or snow like this past winter, and I ride my bike a quarter mile to my neighbors to clean his house and do laundry every day but Sunday. He is a dairy farmer and is a slob so I have daily work! Lol! Plus, I do all our mowing and that is a work out, yet I accomplish tasks as I work out and can do my pondering of life and how good I feel on carnivore vs Keto!
@@jennieadams4174 Exactly! Much more enjoyable when incorporated in daily activities. I'm retired from my career as a Respiratory Therapist, and love physical labor. Although, doing CPR for extended periods of time and running to codes and wrestling with patients who came unglued was definitely a workout! Lol!
My Blue Cross and Blue Shield pays for me to use Hinge Health as an at home exercise program to keep my back and body healthy after having had major back surgery 2 years ago this August. It’s starts at a 10 minute session and works up to 30 minutes. When I have gotten busy and didn’t make time for my Hinge Health for several days I experience pain that I do not have when I regularly do my hinge sessions. I would recommend it to anyone wanting to become more healthy. Just fyi, I became diabetic just before my surgery so between the surgery, my diet changes and exercise routines I lost 70 pounds over the last couple years.
I completely relate to what you’re saying about exercise. I’m on day 9 of Carnivore and actually had enough energy to take myself to a Pilates class and I LOVED it!! It’s a very feminine, gentle strength training. Love love love it. Good luck in the exploration of finding your movement and strength training. I appreciate all you do and share.
I've been doing PT, mostly because of bilateral knee replacement surgery in January. As I moved from flexibility to strength training I definitely felt an increase in appetite. I was doing basically OMAD carnivore, but now sometimes (not always) eat two carnivore meals a day. I've also gain about 2 lbs., but that's been over weeks and weeks, not a sudden bump; my waist hasn't changed. Good luck!
When I was 21 I lost about 15 pounds and was the lightest since I was 13. I joined my dad's gym and started working out (old school weights and calisthenics). My initial weight was 117 and 3 weeks later I was 120. My jeans and bra fit exactly the same and my waist felt a bit thinner. The gym owner came over and told me nevermind the weight that I was toning up and that muscle weighs 3x more than fat. Once I understood that my confidence grew and the scale became less important
@@C2yourself Our world is totally obsessed with the scale and the numbers upon it. People should not own scales and they need never stand on one. Those numbers and props are just theatrics for weight loss companies who haven't a clue how to make us healthy..😉
Everyone out there who has one of those scales that supposedly measures your body fat, I have one and it said around 26%. I knew this was not right so I went and got dexa scan and to my surprise I was at 13.9%. my abs are starting to come in for the first time of my life.
Thank you for this video. I did get my first ever dexascan at KetoCon after having lost 100 lbs, and being there for the last 8-9 months. I was so glad to meet you there with my niece Jenny, my sister Deb and my husband. Thank you for taking the time with my niece as well as taking a pic with my sister and I. Anyway, this explanation helps a lot, thank you!!
BodyPump is awesome! Its a way to work all the major muscles groups in 45 mins to an hour in a group exercise setting. I love it so much I am an instructor!
It takes far less to build muscle than most people think. Lifting can be done 30-45 minutes twice a week for major results. 3 times per week is ideal, but not necessary for your goals. Push, pull, hinge, squat - those are your major movement patterns you want to hit. Pick one exercise in each category, do 10-12 reps for 3 sets. Example - (PUSH)3x10 push ups, (PULL)3x10 kettlebell row, (HINGE)3x10 Good Mornings, (SQUAT)3x10 bodyweight squats (or holding an object if you need more weight). You sub in whatever exercises you want/need. The key is finding a weight that is light enough to get all your reps in, but heavy enough to be a challenge on the last 2 reps of each set. The last few should make you dig deep but not loose form. THAT is how you know you're at the right weight. When it's not so hard, add 5lb. I like to suggest an A/B workout style, so if you're doing it twice a week you'd hit workout A one day and workout B next time. Same format, just switching up the the exercises (in the above example I'd swap squats for lunges, Good mornings for deadlifts, etc.). Keep it simple!
LIVESTREAM in Locals for Supporters Friday 5/4 at 6pm pst/9pm est. For community, support, and exclusive content from me come join my Locals. lauraespath.locals.com/
Can you please let me know where in Austin did you have this scan? Thank you
@@JPE_DRAEB It was a mobile company that came to Ketcon called BodySpec
Hi from beautiful Tucson Arizona
Hi from beautiful Tucson Arizona
You LOOK awesome! Your change is unreal! I am motivated to start this new way. I have a HUGE question! How did you get your hubby on board!? Mine is has ZERO interest in being fit, leaner or athletic ugh 😑
Thank you 😊!!
Beth here... I'm 62 years old and I HATE exercise! I turn on my playlist and dance for 20 minutes around my house...like a lunatic 😂 throwing my arms and legs around and lunges and twists and turns...it works for me and makes me happy 😁
64 here and I will start doing that!!
Dancing is great exercise.
Such a good idea 😅!
I hate exercising too. But I love walking and cycling in the woods around our house.
Love this! ❤❤❤
yes, i'm about to start this diet and i have a dance fitness program that i bought, forget what it's called tho looks like tons of fun!
Neisha said on her video how awesome you are. Awesome she follows you. You are awesome, you are my inspiration.
Awesome.
Laura, Thank you for sharing your personal experiences. Your openness is what makes you so popular.
I’ve been getting Dexascans for the last 20 years because of osteoporosis. My doctor insists on 2X a year Prolia injections. I had no idea the scan had anything to do with body fat, no one ever told me. After watching your videos, I started a carnivore diet/program. I’m 77 and have lost over 10 pounds. Don’t laugh, I needed to loose in certain areas. I’m 5’2” and wanted my clothes to fit better. I now weigh 100.6 on average. I’m very happy with that. My BMI is lower, I now have a waist again and I’m off all meds. I just began this program in March 2023 and I’m still getting used to my digestive changes (if you know what I mean), but I’m getting more regular. Thank you for all your advice.
I am a 57 yo woman, and have been carnivore for years. I used to work out hard 5-6 days a week. I live in an RV now and working out that much is not possible. So I started working out twice a week, upper body one day, then lower body another day, walking a couple days a week too. I have gained more muscle and strength working out less. I think it's because you're giving your body more time to repair. I am absolutely sold on less is more with working out.
Me too, I have lifted my entire life but after I hit 55 I shifted to full body 2x a week. I am maintaining strength and muscle mass and plenty time to fully recover. Plus I walk 2 to 5 miles a day.I feel fantastic
I'm glad I read this. I've been doing a 20-minute strength training video five days a week, and while I've definitely seen some improvements in my injured knee and how I feel overall, I'm not gaining much strength, especially in my shoulders. I think I'll adopt your method and see if that doesn't work better for me.
Me too!!!
Was googling yu´re name, just to see the difference. It´s insane how much you changed. Totally different person! Well done.
I am 59 and have been keto/ketovore for almost 4 years (later this month). I have been walking 15 to 25 miles each week the whole time and in February 2023 I started working with a personal trainer to build more muscle in addition to my cardio. Do as much muscle building as you can before menopause as it is a tough road after, as I am finding out. It will also help with bone density which decreases when your hormones leave
So, SO True! I am 55 yrs old. I agree with you 100%.
Laura you will thank yourself a year from now. I’m just in the beginning phase of incorporating an exercise plan into my weight loss journey.
I think it may help a little with bone density, but by building strength, we reduce our chances of injury from falls or just from daily living, thus protecting our bones in the process.
I have osteopenia and my mother has osteoporosis. I have to get that scan every 2 yrs which I will get in the next few days. Can't wait to take it again in 2 yrs from now.
Weight maintenance is such a victory.
Also, for those who have chronic illness like CFS or Fibromyalgia, have to be VERY careful not to overdo, especially when just starting out, because it can cause an extreme flare and put them down for the count.
Thk you judy….not exercising due to a disability is very challenging….I have been reading more brain studies and studies on the detriment to being sedentary and am so worried I cannot catch up after years of being disabled with multitude of issues. Great pain studies coming out of UCSF. I also have learned moving is important at every age and level of fitness. ..and weight.
@@privatesuzie4071Start slow. Walking and yoga are good exercises for fibromyalgia. My rheumatologist always suggested water exercise too. But go slow and be very careful not to overdo.
I hear that. I did too much yesterday and I am paying the price
@@privatesuzie4071 I have RA, and doc suspects fibro too. Either way I have muscle loss. Doc told me I need to walk. The hips hurt, walking or stting so I am going for PT to learn how to safely work out. She found out where the hip muscles are weak and we are working on that first. Next we will work on my arms. She is mindful of my joints and the goal is to strengthen them. Finding a physical therapist that knows autoimmune is a great place to start. Its been raining for a week, the flare is awful. So we work around it.
I also have fibromyalgia and an arthritic disease AS. I started going to a functional medicine doctor who found that I had a type of anemia and low B12. I was surprised to find that the liquid iron I was put on made my fibromyalgia go away. If I don't take it, it comes back.
I just started my keto/carnivore journey.
Hi Laura,
I’ve really struggled to enjoy exercise my entire life, until I found a Pilates/yoga channel called Boho Beautiful. I started because of a back injury, and this channel was perfect because it’s created by a former Olympic gymnast who injured her back and used these methods to recover. I will say it is a strange mix of easy, but challenging. You’re basically down on your mat the entire time but the workouts are SO effective. Wishing you the best on the next phase of your health journey, thank you so much for sharing your experience with us! 🙏
Boho Beautiful helped me recover after 3 c-sections. She's awesome.
I bought a mini trampoline and I watch videos from YT that show how to exercise on it....I LOVE IT !
Started Carnivore mid Feb and I'm down 24 lbs already. Love your videos, especially what to order while out and about.
What I love is your transparency. You're already slender with a beautiful personality and have had the excess skin removed. To now be so open with us about working on body fat percentage and exercise without having to go into obsession to achieve that is truly commendable!
One thing I started recently is rowing. Got a folding rowing machine that I use since it is supposed to use over 80% of your muscles. It sits in a 3x3 area of my home office exit to my desk. When I have been sitting too long working I take a break, unfold it and do a 5-7 min row to get everything moving and have some resistance in the process. Then when I want a cardo workout, I just do it longer either before work or after.
I would love that. I’m going to look into giving that to myself for my bday. May I ask- what brand you bought?
You are forever one of my favorite educators!!!❤
Thank you for this timely video, Laura. My dexiscan is scheduled for next week, and I didn’t know anything about it. I too have a lot of loose skin from losing 155 pounds. I would have been totally bummed if you hadn’t told us about your own experience. Now I’m “a willow, I can bend.” 🥰
Laura it was such an honor to meet you at Keto Con. I had such a great experience and it gave me so much inspiration and knowledge to work from. Thanks for chatting with me and know that sharing your journey is changing lives.
You rock laura this is totally why I joined your locals group. I think you have such a sweet personality and I get so inspired by you.❤
You are articulate and a positive force in the world. Thank you and congratulations!
Love this! I’ve been doing Yoga With Adrienne on UA-cam for years and I swear by it. She has some great 30 day challenges and my obsessive self loves that I can sequence my workouts. I’ve noticed changes in all my muscles as I stay consistent with her videos.
Adrienne is great, I love Kassandra as well. ❤🙏🏻❤
I started using resistance bands during covid and had great success. So many varid exercises, so little cost and so easy to find the time.
Thank you so much for your videos. I am 67, in a whole lot of pain and started carnivore 2 weeks ago. I already feel a change in my pain and I am super motivated. About 20 years ago ( I only weight 145 pounds, but wanted to loose 10 pounds) I went on a low carb diet. I did a 6 weeks challenge at 'CURVES', a gym for women only and did 3 times/ week, 30 minutes resistance training. That was the best and most amazing workout I ever did. I gained so much strength and muscles with so little training, which was easy to incorporate into my then very busy life. Unfortunately there is no CURVES gym in my area anymore, which is so sad, but maybe there is one very close to you. I could imagine you really enjoying it.I hope your mom is doing great, maybe you can give us an update.
This is the video I needed. I've been putting off intentional exercise for a solid year, maybe year and a half. I know - for me - it's time for resistance training and daily walks.
Me too lol gotta hit the gym and do some classes and yoga made me sweat! The one time I did it 😅
Same here! Reversed t2d over last 2 yrs, lost 78 lbs but been plateaued last 8 months. This was what I needed to hear!
I started walking outside with a weighted backpack and I love it!! I listen to a motivational audio book like The Compound Effect! I guess it’s called “Rucking” and comes from the military training with a weighted rucksack! You might enjoy this way of moving and building strength ❤
If you like outdoors, do landscape work. Lifting logs and rocks and raking and cutting in the sun is great natural exercise.
Walkings always done it for me. Its easy, mild on your joints, and can be very zen and enjoyable. Its amazing what you can work through whilst walking.
Love this video! I just turned 40 and trying to find that balance with exercise so that I don’t mess up my hormones.
Hi Laura - well done - very inspiring
I am 68 - been keto for 18 months, lost around 25kg - (120k down to 95kg). Now light enough to do more resistance and cardio. I do 500m in the pool each day a. One thing which I am aware of is that I don;t want to put too much strain on my joints - including my knees - not that they are bad - but I want them to stay good. SO ..I have been incorporating a more static exercises for both. Two 20 min sessions in the sauna as a mimetic for additional cardio, and static hang and static squat - are a tremendous addition for any workout protocol. I also do 45 min in the gym 3 or 4 times a week with weights.
Threw out my scales years ago. Had been glued to them in the past to my detriment. Had surgery on my wrist and refused to look at my weight. I just know when my health is good, do not need a number. Thx Laura.
Thank you for your honesty and for addressing the emotional aspects of it all.
Laura, you are so amazing. I have been on carnivore for about 6 months. I love all of your content about finding balance. I struggle SO much with that, and your positive, honest content is REALLY motivating and sincerely challenges me to be honest and realistic with myself. Thank you, truly, thank you.
6 months, how much have you lost? I'm a month in and curious.
Can you please share your journey on muscle building and nutrition to achieve those results?
Exercise and Dieting should always go hand in hand imho. It not only validates your journey but keeps you honest with the hard-work and dedication you are putting in! #stayhard
Thank you for sharing.
I go to u tube and work out with Lauren for seniors and beginners. She does everything.
Congratulations on achieving your goals, Laura!
Maybe you would consider a Cellerciser as way to establish a consistent exercise regimen? It is so easy to get on one and get in your exercise each day. Great for lymph cleansing, strength, general fitness, fat burning and bone density. A true all in one concept. David Hall would love to hear from you and can answer any questions you may have; he is a very pleasant fellow.
Best wishes!
Really appreciate you sharing your journey with us. This is very helpful. I have been very sedentary since covid, for the last 3 years. And I need to start incorporating exercise into my life. I have tried multiple times because I have exercise resistance from being a covid long hauler it's been hard to get into a routine. Just your simple suggestions of squats and lunges and arm weights is actually very helpful. I need to start rebuilding my strength and endurance.
My husband and I go for a walk everyday after work. We talk about our days, connect and enjoy each others company. We get sunshine, fresh air and we both look forward to our “date” every single day!
Weight training is the only exercise I enjoy and can stick with. One day - core, one day - legs, one day - chest and triceps, one day - back and biceps and rotate! Ketovore for past 5 years. Good luck! ❤
So helpful. Thanks so much.
I’m 57- I put off weight training for years bc I hate typical gyms, then I found a physiotherapists business that incorporates a gym and employs an exercise physiologist. Wow! They tailor a program for you, keep an eye on technique and change your program as you progress. Bc everyone is on their own program there’s no competition, only fun! I go twice a week and use different programs.
Thank you Laura. This is really helpful.
I am sooo inspired by you. Thankyou.
Laura, your channel is one of my faves! Since you travel so much, get some stretch bands. I have one in my closet for lat pull-downs, etc. I love the flat bands, the looped bands and the ones with handles. That gives me lots of choices of exercises. I take a set or two when I go on vacation. I look forward to seeing your results.
I’m interested in bands too. Do y’all recommend a brand? Amazon? Ty😊
@@christyanderson8287 I went to Amazon and chose the ones with the most and highest reviews.
Bailey brown on UA-cam 5 minute workouts are awesome. Love when you show what your eating and how you cook it on the griddle 😀
Muscle is key to our metabolic health! I'm back at the gym three days a week lifting weights for about 20-25 minutes each time. I often remind myself that weight is simply the gravitational pull on my body...it says very little about overall health. Good luck Laura gaining muscle! 💪
Thank you! Please share some of what you're doing with exercise and your progress. I need encouragement too!
Get a Peloton and kettle bell. I’ve rode my Peloton every single day for the last 2 years.
I’m not overweight by any means. (32M 5’ 11” 165lbs) but I can’t say enough good things about Peloton. Some will say they don’t like Cardio but I think it’s the easiest way to burn calories then the kettle bell is versatile.
Also great work so far! Loved watching the progress.
Exercise is sooooo important and you don't have to do a ton, especially when your nutrition is on point, which it is. Walking is great. I also recommend just simple home workouts. I LOVE Sydney Cumming workouts and will do those about 3 times a week. Then, I try to walk as much as possible and stretch. Right now I'm working through Sydney Cumming's Summertime Fine 3.0 workout playlist (they are all free and require minimal equipment). Take them at your own speed, I certainly am. It will probably take me 5 months instead of 3, lol.
Another Awesome video Thanks Much Love ❤❤❤
This was great, thanks for sharing
I love that you're trying to find what works best for you. For me, a walk or hike with a friend is the most fun and relaxing. I also love going to a gym class...I find I'm often lazy (or have too many tasks to do) at home, but if I go to the gym I have no excuses. I'm there, so I might as well work out. Another thing I do is jump on the trampoline with my son...he begs me to play with him...and in the end it's good for both of us.
Love how down to earth and transparent you are; we as women have such insecurities about our bodies and you just make it less painful:) ALSO, have you considered walking? I love building muscles with weight workouts but have been walking 30-60 minutes 6 x wk. Just a thought:)
thx appreciate your hard work and witness and total sense of humor
Thanks for sharing Laura !
Really good information. I'm 62 and have been a gym rat my whole life, happy for that because menopause was a total rug pull. While I've decided that gym life isn't my cup of tea any longer, I do ruck on the weekends, I've got a tire that I flip and I really feel that's enough. Being carnivore has DEF changed my post menopausal life, so gals if you can get on board before the change, you are going to do great! Cheers!
Walking! gentle on joints, lifts spirits ☮️
thank you , I really needed to hear this!
I do 1 body pump class a week and have one other day I do arm weights, and I typically walk 2 days a week, take a cycle class and then mix in a yoga one. Mixing it up and not doing the same activity over and over keeps me from getting bored. I'm a lot older (52) and want to build core strength and balance as I age. I am seeing a weight jump up but look the same, I am sleeping better and am feeling better, so I'm chalking it up to muscle weight and not letting it discourage me. My eating is still low carb, avoiding processed food and sugar, so I think I'm doing ok. I recommend mixing up the activities and focusing on the big picture.
Thanks for sharing! I'm only a little over a year into my journey of cleaning up my diet/eating low carb. Your channel has been really informative and inspiring for me even though I am not carnivore. I get ~7000+ steps most days during the week at work just from doing my job which is great but on weekends I usually get very few steps. Once a month, I walk outside with a friend for a couple hrs and we catch-up and I get 15000+ steps easily then. I'm mowing my lawn myself this year and it has to be done at least once a week (takes 45min) so I'm definitely going to get more steps from that. I dislike "exercising" but also feel the need to start some kind of regular routine with weights but the mowing will definitely up my weekly activity.
Congratulations, Laura, on such impressive victories. You are a dragon slayer. You go girl 💪👏👏👏
Oh my gosh. This answered so much for me. I hate my bmi. I lost 44 lbs & only went from 51 to 47 bmi. I only have 40 more to lose. Now I know some of it is my loose skin. I will b doing castor oil liver packs. Rebounding for lymph & more walking. Along with my carnivore diet. And also longer fasting. Instead of just daily fasting. Laura check into a Bellicon rebounder. I think u would enjoy that. Doesn’t take but a few minutes a day. Benefits happen in a fraction of other exercises. 10 k steps is 2 hours. I have a scale that measures weight, bmi & water
Once i hit my early 20s weight of around 160lbs at 57 male, reversed pre diabetes, high blood pressure i got a dexa figuring around 16-18 body fat and i was 22 i was pissed. I think the home scales are closer to accurate for body fat percentage personally.
Anyway glad to hear you are recognizing just how important exercise is for most importantly longevity, metabolic health, cardio vascular health, mental health and functionality in aging. My diet and exercise program started 1.5 years ago im more paleo than anything but initially i cut out all sugar, atarch, grain and high glycemic fruit and vegetables and predominantly eat meat, fish, eggs and low starch vegetables.
What i mainly wanted to put out to you is my exercise program. I think it is the best choice for longterm overall benefits and what it is is CIRCUIT RESISTANCE TRAINING. You can create your own program with the exercises that work beat for you or your goals. I do 1.5 hours 3 days a week at my local gym its a mix of calestentics like band assisted pull ups and dips, push ups then various machines that is a complete body workout of 18 total exercises of 10 reps non stop with the goal of keeping my heart rate around 140 bpm for the entire set. I do 5 minutes of interval cardo to finish each set like a 2 minute walk pace on stair climber with a 1 minute run interval and 2 more minutes of walking. I rest between sets for 5 minutes and do 3 sets total. Even doing an hour of exercise in this manner is far superior to the traditional 3 sets, 10 reps with 5 minutes rest between sets of one exercise. Yes the traditional method does work to build muscle but does nothing to improve your cardio vascular and metabolic health in contrast. I add weight of 10 extra pounds every so often when it starts to become to easy as indicated by my heart rate going down over time. It may take me longer to build muscle but my endurance and health markers are that of a 20 something. Hopefully you can take this information and create your own program that works for you.
Thanks!!
Hi Laura, I'm 52, menopausal, I work full time, and am in school part-time, so I don't really have time to go to the gym or fitness classes at all. What's been working really well for me is the X3 system. It literally only takes 20 minutes a day. It's very popular in the carnivore community, and the engineer who designed it is a huge advocate of the carnivore diet. It is excellent at building muscle, it's a quick workout, and it also protects from overuse injury. I highly recommend it. I've been using it for 18 months now and it's keeping me toned enough until I can devote more time to fitness once I'm done with school.
I’m happy for you! ❤
Love this. Thank you. I do home workouts - goblet squats, push-ups, chin-ups from rings attached to doorway, dips, and a few core exercises lying on a mat. The key for me is to keep reps relatively low (no more than 15) or else it turns into cardio and I actually lose muscle. I push pretty hard, close to failure. Also, I have cut back over time to 3 days a week, the other 4 are walking and gentle movement. I'm 65 and this seems to be working well for me. After years (decades, actually) of overtraining, I really messed up my body. Like you, I have a hard time moderating. I hope you find a plan that works for you.
Thanks so much for sharing your personal data. I've had many DEXAs but only info was bone density.
I'm a believer that exercise is better for mental health than it is for physical
I’m a newbie to CrossFit but I just love it. Everything is scalable, the people are amazing. I love the team mentality and I love how you record everything to compete with yourself. I’m a big girl too and no one makes fun of me. I don’t feel out of place or anything. It’s just fun! I love it. I go 2-3 times a week and I alternate walking 3-4 days a week.
Laura have you heard of “My Exercise Coach” it’s a personal training franchise popping up around. I joined at the end of the year and dramatically changed my body composition. The cool thing is the workouts are 20 minutes each with exact feedback as to how you are doing compared to yourself. I absolutely love it and you get results in very little time. Just a thought!
I love lindywell pilates. Robin is so great!
Just walking every morning helps me. Of course I weight lift and play tennis and hike 14ers. But just walking alone is so magical to what it does to my body.
Hi Laura, I love watching your videos and being inspired. I have been on carnivore for 3 months and keep falling off the wagon, part of it is stress due to not working for 15 months I keep trying every day than I start eating stupidly.
I highly recommend water exercise! Might be hard to find a class not geared toward senior ladies, but I’ve been doing water X for almost 20years and I love it!
Thank you for being frank about your journey. This video is helpful for understanding how to get better body composition.
I liked seeing the simple movements you did, keep that up!! I found the scan info interesting, thanks for sharing. I’m so happy for you and your place in this journey of life. You give me hope 😀
Tremendous help, thanks Laura 🌍
I love the warning about feeling great and not let a test (regardless of the type) cause you do be down about your progress. You are an inspiration!!! Thank you!
Thx for sharing! I need strength training - they say super important for aging well -strong legs, arms etc. can’t wait to see more! You look great .
You come a very long way. You feel great and look great. Take credit and enjoy, don’t beat yourself down. Nothings more important than your health. I agree exercise is important for everyone too regardless of body fat % and I’m sure you’ll find the perfect way to enjoy whatever you choose to do. I happen to love exercise, but with my current health problems I’m unable which is very discouraging for me. We’ll both get with a new routine I’m sure in the near future. Best of luck! You’re gorgeous 😊
It will do wonders for your short and long term health to build a bit of muscle. My best advice (husband is a trainer and I've had my own weight loss journey): start small. It's incredible how much can be done with body weight and bands. There are amazing youtube videos like Caroline Girvan and others to do short, at home workouts. People often get overwhelmed at the idea of a gym and hour+ long workouts, and it's not needed. Treat your body well and do things with intention. You've got this!
Thanks for sharing
What helps me is I don't "exercise " or go to a gym. But, I have a small farm and doing chores is my exercise and weight training. Slinging feed bags over my shoulders, lifting buckets, I take the dogs for a long, brisk walk through a corn field (uneven ground) for almost an hour rain or shine, or snow like this past winter, and I ride my bike a quarter mile to my neighbors to clean his house and do laundry every day but Sunday. He is a dairy farmer and is a slob so I have daily work! Lol! Plus, I do all our mowing and that is a work out, yet I accomplish tasks as I work out and can do my pondering of life and how good I feel on carnivore vs Keto!
@@jennieadams4174 Exactly! Much more enjoyable when incorporated in daily activities. I'm retired from my career as a Respiratory Therapist, and love physical labor. Although, doing CPR for extended periods of time and running to codes and wrestling with patients who came unglued was definitely a workout! Lol!
I think this is what all the 'cool' kids call functional exercise - it's the best kind! At least in my opinion.
My Blue Cross and Blue Shield pays for me to use Hinge Health as an at home exercise program to keep my back and body healthy after having had major back surgery 2 years ago this August. It’s starts at a 10 minute session and works up to 30 minutes. When I have gotten busy and didn’t make time for my Hinge Health for several days I experience pain that I do not have when I regularly do my hinge sessions. I would recommend it to anyone wanting to become more healthy. Just fyi, I became diabetic just before my surgery so between the surgery, my diet changes and exercise routines I lost 70 pounds over the last couple years.
Thank you for sharing your journey. Also thanks for the LMNT link I just ordered a Variety pack to try.
You are an incredible inspiration for us all. Thank you.
I completely relate to what you’re saying about exercise. I’m on day 9 of Carnivore and actually had enough energy to take myself to a Pilates class and I LOVED it!! It’s a very feminine, gentle strength training. Love love love it. Good luck in the exploration of finding your movement and strength training. I appreciate all you do and share.
I’m so proud of you for taking the next step!
I've been doing PT, mostly because of bilateral knee replacement surgery in January. As I moved from flexibility to strength training I definitely felt an increase in appetite. I was doing basically OMAD carnivore, but now sometimes (not always) eat two carnivore meals a day. I've also gain about 2 lbs., but that's been over weeks and weeks, not a sudden bump; my waist hasn't changed. Good luck!
That 2 lbs is lean muscle, good for you!
When I was 21 I lost about 15 pounds and was the lightest since I was 13. I joined my dad's gym and started working out (old school weights and calisthenics). My initial weight was 117 and 3 weeks later I was 120. My jeans and bra fit exactly the same and my waist felt a bit thinner. The gym owner came over and told me nevermind the weight that I was toning up and that muscle weighs 3x more than fat. Once I understood that my confidence grew and the scale became less important
@@C2yourself Our world is totally obsessed with the scale and the numbers upon it. People should not own scales and they need never stand on one. Those numbers and props are just theatrics for weight loss companies who haven't a clue how to make us healthy..😉
Everyone out there who has one of those scales that supposedly measures your body fat, I have one and it said around 26%. I knew this was not right so I went and got dexa scan and to my surprise I was at 13.9%. my abs are starting to come in for the first time of my life.
I ❤ Cee Lifts on UA-cam. So doable & gentle.
Heather Robertson saved my life…..work out at home she has the best programs and so many types of workouts to keep it interesting 😊💪
Thank you for this video. I did get my first ever dexascan at KetoCon after having lost 100 lbs, and being there for the last 8-9 months. I was so glad to meet you there with my niece Jenny, my sister Deb and my husband.
Thank you for taking the time with my niece as well as taking a pic with my sister and I.
Anyway, this explanation helps a lot, thank you!!
rowing machine, really helping me a lot at age 64.
BodyPump is awesome! Its a way to work all the major muscles groups in 45 mins to an hour in a group exercise setting. I love it so much I am an instructor!
great followup.
It takes far less to build muscle than most people think. Lifting can be done 30-45 minutes twice a week for major results. 3 times per week is ideal, but not necessary for your goals. Push, pull, hinge, squat - those are your major movement patterns you want to hit. Pick one exercise in each category, do 10-12 reps for 3 sets. Example - (PUSH)3x10 push ups, (PULL)3x10 kettlebell row, (HINGE)3x10 Good Mornings, (SQUAT)3x10 bodyweight squats (or holding an object if you need more weight). You sub in whatever exercises you want/need. The key is finding a weight that is light enough to get all your reps in, but heavy enough to be a challenge on the last 2 reps of each set. The last few should make you dig deep but not loose form. THAT is how you know you're at the right weight. When it's not so hard, add 5lb. I like to suggest an A/B workout style, so if you're doing it twice a week you'd hit workout A one day and workout B next time. Same format, just switching up the the exercises (in the above example I'd swap squats for lunges, Good mornings for deadlifts, etc.). Keep it simple!
I love the Fiton app, lots of free options, and a variety of levels
Coach Bronson has a layering method that allows for adjusting exercise up or down based on actual fitness.