[Day 27] Switch on Diet : Steady Progress & Stair Workouts for Strength

My Switch on Diet Day 27

Yesterday was a Switch on Diet fasting day. Today? A delicious departure—I made and savored yukgaejang, Korean spicy beef soup. It was absolutely divine! The tender shredded beef, earthy fernbrake, bean sprouts, shiitake mushrooms, and scallions simmered in a bold, red, spicy broth. Yukgaejang is traditionally known as a stamina food during hot summers or comforting winter soup. Rooted in gomguk (Korean royal soups), it’s both hearty and healthful.

I plan to share the full recipe in my “Recipes” category soon, so stay tuned for the step-by-step format.

Why Yukgaejang Feels So Good

• High-protein base: Beef supplies essential amino acids, zinc, and iron for muscle growth and immune support .
• Veggie variety: Fernbrake, sprouts, mushrooms—packed with fiber, vitamins A/C, minerals, and antioxidants.
• Spicy warmth: Capsaicin from chili boosts metabolism and circulation, giving you that comforting kick.

This warming bowl was a delightful treat after a fasting day—celebrating both flavor and nourishment.

My Moving Routine: Pilates, Walking & Stair Climbing

I’ve leaned on pilates classes twice weekly, one hour each, supplemented by one weekly outdoor walk, and a weekly stair-climbing session. My building’s 15 floors were my challenge—I began months ago barely able to reach 5th floor without resting three times. Today, I climbed straight to the 10th floor, slow but steady, no extra breaks.

That feels amazing.

I’m aware my legs have more body fat and less baseline muscle than I’d like. I’m determined to continue these simple exercises and integrate more low-impact leg workouts to strengthen my lower body.

Stair Climbing: Small Change, Big Benefits

Stair climbing is more than just an easy fitness add-on—it’s a powerful combined cardio and resistance exercise:

• A 12-week stair climbing program in postmenopausal women with stage 2 hypertension showed significant improvements in leg muscle strength, blood pressure, and arterial stiffness.
• Regular stair climbs can reduce cardiovascular disease risk by 20–39%, improve cholesterol, blood sugar, and reduce all-cause mortality.
• Stair workouts also build bone density, a key benefit in menopause when osteoporosis risk increases .
• A UK study found just 4 minutes of high-intensity daily activity, like brisk stair stepping, halved cardiovascular risk in women, even without formal workouts.

So, climbing my own 15-story building weekly is not small—it’s smart, sustainable, and beneficial.

Why This Matters for Midlife & Menopause

• Hormonal support: Menopause causes decreased estrogen, which weakens muscles, bones, and vascular elasticity. Stair climbing helps counter these losses .
• Muscle building: Lower-body strength reduces falls, improves balance, and supports metabolic health.
• Cardiovascular resilience: Less stiff arteries, lower blood pressure, and better circulation—and all without a gym.

Pairing stamina-rich meals like yukgaejang with intentional movement is exactly how I envisioned this Switch On lifestyle — nourishing, empowering, and real.

My Progress at Day 27

• Body fat loss remains steady: about 6.5 kg so far — closing in on my 7 kg target.
• Muscle feels firmer, especially in legs and core.
• Energy is reliable and mood lifted—food feels fun, not frantic.

Small Habit Power: Stair Climbing & Warm Soul Food

• Incidental activity counts. Climbing stairs at home is free, convenient, and effective—no gym required.
• Consistency over intensity. A weekly climb and regular pilates means sustainable progress.
• Mindful meals like yukgaejang treat your body with care—balancing warmth, protein, and fiber.

Day 27 Takeaways

1. Yukgaejang is savory, spicy comfort and a high-protein nutrient blend.
2. Stair climbing helps strengthen legs, bolster the heart, and support bone health—especially in menopause.
3. Consistency in small habits adds up: pilates, walking, stair climbing = long-term gains.
4. Midlife wellness is built through nutrition, movement, and simple sustainable choices.

P.S. – I’m drafting the yukgaejang recipe and will post it with photos & step-by-step instructions in the Recipe category soon. I hope this inspires you to enjoy nourishing, flavorful meals and simple fitness routines that honor your strength and joy every day.