Debs Lee PT

12/04/2025

Usain Bolt

12/04/2025

📣 “I lost weight by eating less.” 📣
Yes—but at what cost?

If you’re a woman over 50, please read this before you cut your calories again.

Because yes, you can lose weight by eating very little.
But that doesn’t mean you should, especially not now.

Whenever I hear someone say,
“I just ate less and the weight came off,”
my first thought is:
“How’s that working for you now?”

Because all too often, that story ends like this:
– Exhaustion
– Joint pain
– Poor sleep
– Cravings
– Weight creeping back on

Let’s be honest, losing weight by barely eating isn’t hard.
What’s hard is keeping it off while feeling strong, sharp, and sane.

That’s the part most women are never taught.
And it’s exactly what I help my clients with every day.

Here’s what’s really going on when you undereat after 50:

⸻

1. You lose muscle, not just fat.
Menopause accelerates muscle loss, and when you don’t eat enough, your body pulls from everywhere, including your hard-earned muscle.
Muscle is your metabolism. It keeps you balanced, mobile, and independent.
Lose too much of it, and keeping weight off becomes even harder.

⸻

2. Your body slows everything down.
It thinks you’re in a famine.
So it lowers your metabolism, thyroid function, energy output, and even motivation.
That’s why you lose weight fast… and then hit a wall.
It’s not a failure. It’s biology.

⸻

3. Your hormones go haywire.
Undereating drives up stress hormones like cortisol, right when your body is already struggling post-menopause.
That can look like:
– Disrupted sleep
– Stubborn belly fat
– Brain fog and anxiety
– A sense of running on empty

Food isn’t the problem. It’s part of the solution.

⸻

4. Your bones pay the price.
Low-calorie diets often lack calcium, magnesium, vitamin D and enough protein, essential for bone health.
That’s why some women who “look slim” still end up with osteopenia or hip fractures after a fall.
Thin does not equal strong.

⸻

5. Your energy crashes.
When you don’t eat enough, your body runs out of fuel.
It affects everything:
– Workouts
– Sleep
– Focus
– Mood
– Cravings
It becomes a miserable loop of restriction, fatigue, and frustration.

⸻

6. You end up bingeing.
Your body will fight back eventually.
Hunger hormones go through the roof.
You start obsessing over food.
And then? A binge, not because you’re weak, but because your body is trying to survive.
This isn’t a lack of willpower. It’s your biology doing its job.

⸻

7. It damages your relationship with food.
If you’ve been stuck in “eat less, weigh less” mode for years…
You probably feel anxious around food.
You don’t know how much is enough anymore.
You fear putting weight on the moment you eat normally.

That isn’t freedom. That’s fear.
And it’s not your fault, you’ve just never been shown another way.

⸻

Here’s the truth:
Losing weight by starving yourself is not a flex.
Not after 50. Not ever.

Because your body isn’t just trying to look good—it’s trying to last.

What’s the point in dropping a dress size if:
– Your bones are brittle
– Your energy’s gone
– You can’t sleep
– And your brain feels fried?

⸻

My clients don’t go hungry.
They build muscle.
They eat to fuel their life.
They feel stronger, clearer, more in control.
And yes, they lose fat. But they keep it off.
Because they’re no longer stressed and starving.

After 50, weight loss must be done differently.

You deserve a body that feels as good as it looks.
And food that supports your strength, not strips it away.

⸻

Tag a friend who needs to hear this today.
And follow me for smart, no-nonsense help for women over 50 who want to lose weight the right way.

03/04/2025

Let’s talk protein. Not powders and macros — real food, for real women, and real results.

When I was 58, I thought I was just getting old.
Tired all the time. Sugar cravings. Sore knees.
The weight around my middle wouldn’t shift, no matter how “healthy” I ate.

Here’s what no one told me:
After menopause, we need more protein — not less.

Because here’s the truth:
• We start losing muscle every year after 50.
• Less muscle = less energy, less strength, slower metabolism.
• That foggy, puffy, sluggish feeling? Often low protein + low muscle.

But when you start fuelling like a woman who deserves to feel strong?
Everything changes.

This is one of my go-to lunches — takes 5 mins, no faff, and it actually fills you up:

The Spicy Cottage Cheese Power Bowl
(aka: protein that doesn’t taste like cardboard)

• 250g cottage cheese
• A big spoon of Greek yoghurt mixed with 1/2 teaspoon of Dijon mustard
• Drizzle of tahini
• Cherry tomatoes + cucumber
• Chilli flakes, black pepper, lemon juice
• A few oatcakes on the side for crunch

Creamy, tangy, a bit of a kick — and packed with the stuff your body’s crying out for.
Not a sad salad in sight.

Women like us don’t eat like we’re trying to be smaller. We eat like we’re rebuilding.

Stronger starts with lunch - and the 25g of protein this will deliver.

16/03/2025

📣 Why Losing Weight After 50 Feels Impossible (And What Actually Works)

You’re eating better. You’ve cut back on sugar. You’ve tried walking more.

But the weight? It’s not shifting.

And if it does, it creeps back on the moment life gets busy.

It’s frustrating. Exhausting. And it starts to feel like your body is working against you.

But here’s the thing: it’s not your body—it’s the approach you’ve been told to take.

💡 The Truth About Weight Loss After 50

Most advice out there is designed for younger bodies.

Low-calorie diets. Endless cardio. Cutting entire food groups.

But after 50, your body responds differently. Hormones shift. Muscle mass naturally declines. Your metabolism isn’t broken, but it does need a different approach.

And that approach? It’s not another strict diet. It’s your daily habits.

💡Why Habits Matter More Than Any Diet

Your body doesn’t respond to quick fixes—it responds to what you do consistently.

In fact, long-term studies on weight management show that people who build sustainable habits—rather than relying on restrictive dieting—are far more likely to lose weight and keep it off.

Because habits remove the guesswork. Once they’re in place, you don’t have to rely on willpower. Healthy choices stop feeling like effort—they just become part of your routine.

And when that happens? Weight loss feels effortless.

💡The Missing Piece to Sustainable Weight Loss

Most women over 50 don’t struggle with knowing what to do. They struggle with consistency.

Because without habits that fit into your daily life, even the best intentions fall apart the moment stress, tiredness, or real life kicks in.

But when you build the right daily habits, weight loss becomes something you maintain automatically—without obsessing over every meal, every workout, or every decision.

💡 Need help making those habits stick?

That’s exactly why I created my Daily Wellness & Habit Tracker—a simple, powerful tool to help you build the small, daily habits that lead to lasting weight loss.

Over 12 months you will be establishing healthy habits that will transform your health - for less than 6p a day!

📌 Grab your copy by clicking the link in the comments below

15/03/2025

The Purpose of Life Isn’t Just to Work—It’s to Love What We Do ❤️

Somewhere along the way, we were led to believe that life is about showing up, getting through the day, and repeating the cycle. Work, responsibilities, endless to-do lists—just keeping up can feel exhausting, especially when we hit perimenopause.

But what if life isn’t just about getting through the day?

What if it’s about having the energy to actually enjoy it?

👌🏻To wake up feeling strong and capable.
👌🏻To have the mental clarity to think beyond survival mode.
👌🏻To feel excited about new opportunities, instead of overwhelmed by them.

💡 The thing is—energy, motivation, and confidence aren’t just a mindset. They’re a byproduct of how we take care of ourselves.

This is the midlife game changer ⬇️

For women over 50, the benefits of strength training go far beyond muscle tone or weight loss. It quite literally reshapes not only our bodies, but how we experience life:

✅ More Energy – Strength training improves your body’s ability to produce energy at a cellular level, so you don’t feel drained before the day even begins.

✅ Sharper Thinking – Resistance training improves cognitive function, keeping your mind clear, focused, and creative.

✅ Better Mood & Motivation – Lifting weights releases powerful chemicals in the brain that enhance motivation, resilience, and optimism.

✅ Physical Freedom – When you feel strong, you say yes to more things. You have the confidence to travel, try new hobbies, and take on new challenges without the fear of slowing down.

👉 Life is meant to be lived fully—not just endured. And strength training gives you the physical and mental foundation to do just that.

If you’re a woman over 50 ready to feel strong, capable, and full of energy again, I share simple, actionable strategies in Your Thrive Guide – my free email series on fitness, strength, and midlife vitality.

Comment YES below, and I’ll send you the link! 🚀

05/03/2025

On being 62…

I’ve realised this one thing:

We have to actively choose to feel well, to be fitter, and happier. It takes effort and commitment. Every day.

Or we can choose the other option, which I knew to well in my 50s. Lethargy, despondency and having to paint a smile on my face took effort too. It wasn’t a great place to be.

I’d never tell anyone that making changes and overhauling their health after 50 is easy.

But it is *always* worth it, and you’ll never for one second regret it.

This coming Saturday, 8th March, we celebrate International Women’s Day.

🎁 As my gift to all those who want to make lasting changes to their wellbeing after 50 I’m giving away a copy of my newest guide ‘Stronger, Not Smaller - A Midlife Mindset Shift for Strength & Confidence’ to all my email newsletter subscribers.

You can sign up and get your copy here > https://www.deborahleept.com/signup

01/03/2025

Exercise tip for the day:

If it hurts, stop doing it!

It’s fine to feel challenged - it’s meant to get difficult at times - but actual pain is a HUGE red flag.

27/02/2025

Have you been told lifting weights makes women bulky? That lie kept me weak for years. What’s stopping you from lifting?

If you’re over 50 and still relying on cardio to lose weight, I get it—I did too. But here’s why it’s holding you back.

At 57, I struggled with fatigue and stubborn weight gain. Strength training changed everything. What’s the biggest change you’ve noticed since lifting?

Women over 50: You are NOT ‘too old’ to build muscle. You’re just missing the right plan. Ready to change that?

Lifting weights won’t just make you stronger—it’ll help you keep your independence for life. What’s one thing you want to be able to do when you’re 80?

25/02/2025

🚨 New Guide Release: Stronger, Not Smaller! 🚨

For too long, we’ve been told that fitness is about getting smaller—but what if it’s really about getting stronger, more confident, and more capable? 🤔

My brand-new guide, 'Stronger, Not Smaller: A Mindset Shift for Women Over 50', will redefine the way you think about fitness after 50—helping you:

✅ Break free from outdated weight-loss mindsets
✅ Learn the real benefits of strength training (without the myths!)
✅ Set goals that actually matter—beyond just the number on the scale

💡 And here’s the best part… My email subscribers will get this guide FREE as an exclusive International Women’s Day gift on Saturday, 8th March 🎉

📩 Not on my list yet? Sign up now via the link below to download your free copy this coming Saturday.

👇 Drop a 💪 in the comments if you're ready to focus on strength over shrinking!

🔗 https://www.deborahleept.com/signup

08/02/2025

This first photo was very typical of me prior to 2021.

I invariably had alcohol to hand, and I was very probably a bit tipsy, hence I’d be smiling.

I was also sleep deprived, bloated and depressed.

I wore loose clothing because I was almost 2 stone overweight.

Wine took the edge off the fact that I was lost. Menopause and caring for my ageing sick parents had utterly depleted me.

Fast forward to today, and it’s hard for me to remember who I was back then.

Because I was so far down that back hole of no return.

I don’t know what exactly caused me to put down that second G&T after my Dad’s meagre Covid-restricted funeral in Jan 2021, when I decided enough was enough

But I owe everything to it.

I found myself again by making small healthy changes, every day. And that was how I found my best life.

If any of this resonates with you, this is your sign that your best life is waiting for you too.

If you’d like to know more about the healthy changes I made, together with some of the tips and tricks I’ve learned along the way, then you’ll love my free newsletter ‘Your Thrive Guide’

You can sign up here https://www.deborahleept.com/signup

06/02/2025

Overwhelmed by menopause weight and low energy? You're not alone! 🥺

Let's simplify your journey to fitness with 3 easy-to-adopt steps that will have you feeling more energised within 7 days 💪🏻

1. Start Your Day with 30g of Protein at Breakfast
ℹ️ Why?
👉🏻 Supports muscle preservation and growth, which is crucial post-menopause due to natural muscle loss.
👉🏻 Keeps you fuller for longer, reducing cravings and mid-morning energy crashes.
👉🏻 Stabilises blood sugar levels, improving overall energy and focus.
ℹ️ How?
👉🏻 Swap toast or cereal for Greek yogurt with berries, a protein smoothie, or eggs with smoked salmon.
👉🏻 Use a protein powder if needed to easily boost intake.
👉🏻 Prioritise whole food sources when possible for additional nutrients.

2. Walk for 10-15 Minutes After One Meal Daily
ℹ️ Why?
👉🏻 Helps regulate blood sugar, reducing post-meal energy dips and cravings.
👉🏻 Improves digestion and gut health by encouraging movement in the intestines.
👉🏻 Lowers stress and boosts mood through gentle activity and fresh air.
ℹ️ How?
👉🏻 Walk around the block after lunch or dinner, or pace around while on the phone.
👉🏻 If the weather is bad, march in place or do gentle mobility exercises indoors.
👉🏻 Make it enjoyable—listen to music, a podcast, or walk with a friend.

3. Drink 1 Extra Glass of Water with Every Meal
ℹ️ Why?
👉🏻 Improves hydration, which can reduce fatigue, headaches, and joint stiffness.
👉🏻 Supports digestion and prevents constipation, a common issue post-50.
👉🏻 Helps regulate appetite, preventing mistaking thirst for hunger.
ℹ️ How?
👉🏻 Keep a glass or bottle of water next to your meal as a visual cue.
👉🏻 If you struggle with plain water, infuse it with lemon, cucumber, or mint.
👉🏻 Use a simple tracker (like my Daily Wellness & Health Tracker! get it on my website) to ensure consistency.

These three simple habits, when repeated daily, will lead to noticeable improvements in energy, digestion, and overall well-being within just 7 days.

Start small—get my 'Thrive Guide' newsletter to receive easy tips that won't overwhelm you!

Small habits, gradually built upon are the key to healthy progress.

Sign up here > https://www.deborahleept.com/signup

After losing 10kg at 57, I discovered my passion for helping women over 50 transform their health and fitness. My site offers online programmes and downloadable guides, combining my expertise as a Level 3 Personal Trainer with practical advice to build strength, confidence, and lasting wellness.