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Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond

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Jadhav A, Bhide S. Immune system and inflammation. Indian J Pharmacol. 2008;40(Suppl 2):S150-S160. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086159/ There are two types of executives: “Work hard” and “Work smart”. Don’t be one of those who believe that sprinting towards the finish line is the only way. You can also take the attitude of a turtle, slow pace but no rest. The to-do-list along with your schedule must fit the idea you have about successfully finishing a task. Getting the big picture relies on how well your managing skills are, and your vision. Good. A helpful and/or enlightening book that combines two or more noteworthy strengths, e.g. contains uncommonly novel ideas and presents them in an engaging manner. Robb A. Yes, Japanese People Have Sex. But Do They Have Menopause? The New Republic. (Updated November 23, 2013). https://newrepublic.com/article/115705/japanese-women-handle-menopause-differently-american-women. Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/

This book is more than just a recipe book, it will guide you to optimum performance by diving into mindset, relationships and nutrition that takes evidence-based science al ong with personal insights and experience to bring to you, a step-by-step approach to achieving your full potential. Lowry F. Gabapentin Improves Menopausal Hot Flashes, Insomnia. Medscape. Uploaded October 2012. https://www.medscape.com/viewarticle/772249#vp_1

The Next Level

Blood Estrogen Levels. Susan G Komen Organization. Updated March 2022. https://www.komen.org/breast-cancer/risk-factor/blood-estrogen-levels/ Menopause sometimes feels like a time when your body is betraying you. Certainly, there are problems: hot flashes, weight gain, and losing strength. While the symptoms are caused by a real condition, you don’t have to give in to them. There are ways to stay healthy and active even though you don’t feel the same way you did only months ago. In this new nutrition and recipe book I cover the core concepts around mindset, nutrition and performance. I focus on behaviour change and the reasons why we make the decisions we do when it comes to our food choices. Before writing this book, I reflected on what has changed in my own life and in food and nutrition compared to when I wrote my first book – Eat Up, Raise Your Game – over two years ago. In doing this I realised that there have been so many changes, from the birth of my daughter Penny, to getting married and losing my father Peter. What hasn’t changed however, is my philosophy on food and my belief that performance is about people being at their best in their daily actions, no matter what level they are competing or performing at. In this book, I explain my own journey, both in my professional career and as an athlete and the profound impact that certain people have had on me across the years. UEG Week: Plant-based foods and Mediterranean diet associated with healthy gut microbiome, research reveals. United European Gastroenterology. Updated Oct 2019. https://ueg.eu/a/30 Preparing to get promoted at work can be a daunting task. All kinds of thoughts emerge as to how to handle new reports, different bosses and in the case of a new job of a transfer, a whole different complement of staffs and workers.

What Women Need to Know. Bone Health and Osteoporosis Foundation. Accessed Jan 2022. https://www.nof.org/preventing-fractures/general-facts/what-women-need-to-know/#:~:text=ForsomewomenCboneloss,greaterchanceofdevelopingosteoporosis. She explains female biology and our hormones to the reader. She then explains how and why adaptogens work, the medical options, and she explains what training needs to look like. Women (etc) need to do bursts of high intensity training - to reduce insulin sensitivity, balance hormones, boost mitochondrial function and more. We need to lift heavy - to boost our metabolic rate, for bone health and immune function and so much more. We need to jump - for power and strength and to help build bones. We need to focus on our core strength - for pelvic floor health. She suggests supplements that may be worth trying - vitamin D, Magnesium, DIIM, Creatine, Caffeine. Epel ES, McEwen B, Seeman T, et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat.Psychosom Med. 2000;62(5):623-632. https://pubmed.ncbi.nlm.nih.gov/11020091/Nielsen F. Lukaski H. Update on the relationship between magnesium and exercise. Magnesium research: official organ of the International Society for the Development of Research on Magnesium. 2006. 19. 180-9. https://www.researchgate.net/publication/6628067_Update_on_the_relatioship_between_magnesium_and_exercise The Next Level ” pinpoints what an average executive must do to keep its authority and stabilize its position. About Scott Eblin Choudhary B, Shetty A, Langade DG. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu. 2015;36(1):63-68. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/ Rise to success is linked with the ability to compromise, learn from past experience, neglect old habits , and adopt new ones – suitable for the environment. To develop “executive presence” you must meet several criteria. For athletes, it is not only the pre-game meal that matters, in fact that is only a very small piece of the puzzle. What matters most is the preparation that goes into the days and months leading up to competition. In the book, I take you through a step-by-step approach to your season. Then I will show you how to create a structure within your week and what you will need to do each day to put yourself in the best position to perform to your full potential when it counts!

Hofmeier SM, Runfola CD, Sala M, Gagne DA, Brownley KA, Bulik CM. Body image, aging, and identity in women over 50: The Gender and Body Image (GABI) study. J Women Aging. 2017;29(1):3-14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5215963/ Half of women over 50 experience incontinence, but most haven't talked to a doctor, poll finds: Urine leakage can get in the way of life and exercise; results point to potential importance of routine screening.Michigan Medicine - University of Michigan. Uploaded November 2018. https://www.sciencedaily.com/releases/2018/11/181101085113.htm Osteoporosis: Peak Bone Mass in Women. NIH Osteoporosis and Related Bone Diseases. National Resource Center. Reviewed Oct 2018. https://www.bones.nih.gov/health-info/bone/osteoporosis/bone-massRapaport L. Culture may influence how women experience menopause. Reuters Health. Uploaded June 6 2015. https://www.reuters.com/article/us-health-menopause-perceptions/culture-may-%20inf%20luence-how-women-experience-menopause-idUSKBN0OL1XH20150605

Why is Magnesium important? Menopause Treatment. Uploaded Feb 2021. https://menopausetreatment.co.uk/why-is-magnesium-important/ Concrete Examples – You’ll get practical advice illustrated with examples of real-world applications or anecdotes. For beginners – You’ll find this to be a good primer if you’re a learner with little or no prior experience/knowledge.

A number of vegetarian and vegan friendly recipes are included in the recipe section of the book, although they are not labelled as such, they are easily identified.

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