Latest / The Body Pod / Muscle, Metabolism, and Women's Health with Dr. Abbie Smith-Ryan - Body Composition in Midlife

Transcript

Muscle, Metabolism, and Women's Health with Dr. Abbie Smith-Ryan - Body Composition in Midlife · The Body Pod

• 0:00
  Speaker 1: Hey everyone. This is Haley and I'm Lara and welcome
• 0:03
  Speaker 1: to the Body Pod. Hey everyone, welcome back today. We
• 0:13
  Speaker 1: are interviewing Abby Smith Ryan, who is a Professor of
• 0:17
  Speaker 1: Exercise Physiology, adjunct Associate Professor in the Department of Nutrition,
• 0:23
  Speaker 1: director of the Applied Physiology Lab, and co director of
• 0:27
  Speaker 1: the Human Performance Center in the Department of Exercise and
• 0:31
  Speaker 1: Sports Science at the University of North Carolina Chapel Hill.
• 0:35
  Speaker 1: That's a mouthful. We dive deep into muscle, metabolism and
• 0:41
  Speaker 1: fitness for women over forty entering this perry and post
• 0:46
  Speaker 1: menopause phase. Let's get into the show, all right, Welcome
• 0:56
  Speaker 1: Abby to the Body Pod. We're so excited to have you.
• 0:59
  Speaker 1: Thank you for joining us today.
• 1:01
  Speaker 2: Thanks so much for the invitation. Happy to be here.
• 1:04
  Speaker 3: Yes, we're so excited.
• 1:06
  Speaker 1: So I want to start with your kind of mission
• 1:11
  Speaker 1: statement on your website because I loved it and it says,
• 1:14
  Speaker 1: in my journey through exercise, physiology, metabolism, sports nutrition, and
• 1:18
  Speaker 1: body composition, I've dedicated my career to improving health through science.
• 1:23
  Speaker 1: It's not just a passion, it's a mission. So can
• 1:26
  Speaker 1: you kind of just say, like how you got to
• 1:30
  Speaker 1: where you are and how you found that this was
• 1:33
  Speaker 1: kind of your mission, your passion to be helping women
• 1:39
  Speaker 1: specifically with this physiology, with the metabolism, and with the
• 1:44
  Speaker 1: body composition, because this is what everyone wants at this age. Obviously,
• 1:52
  Speaker 1: our podcast is for women over forty, but I only
• 1:54
  Speaker 1: train people over women over forty, and so it's all
• 1:57
  Speaker 1: of these are hot topics.
• 1:59
  Speaker 2: Yeah, that's it, I'm going to I'll try and be brief.
• 2:02
  Speaker 4: But I fell into this kind of line of work
• 2:05
  Speaker 4: when I was younger as an athlete, and I found
• 2:09
  Speaker 4: that there were not a lot of answers. I had
• 2:11
  Speaker 4: a lot of injuries, and it really led me to
• 2:14
  Speaker 4: the love of science of how we could ask a
• 2:16
  Speaker 4: question and answer it and then to be honest, I
• 2:19
  Speaker 4: didn't even know what a PhD was.
• 2:21
  Speaker 2: I come from a you.
• 2:22
  Speaker 4: Know, a low income, single family home, and I found
• 2:27
  Speaker 4: science and really started to realize, Okay, you can ask
• 2:30
  Speaker 4: a question, you can answer it, and oftentimes the answer
• 2:33
  Speaker 4: is not what you thought it would be, and then
• 2:35
  Speaker 4: you adapt and you move from there. And really, in
• 2:39
  Speaker 4: this space of exercise and nutrition, you see I see
• 2:43
  Speaker 4: a lot of misinformation and a lot of quoting of science,
• 2:47
  Speaker 4: and it you know, what is our goal in life,
• 2:50
  Speaker 4: and it feels like I am in a position to
• 2:53
  Speaker 4: be able to answer real world questions and then translate
• 2:57
  Speaker 4: them in a way that matters, And that, to me
• 3:00
  Speaker 4: is what embodies the mission of how do we take
• 3:02
  Speaker 4: actual evidence and created in a way that can lead
• 3:06
  Speaker 4: to an outcome that people can use in their day
• 3:08
  Speaker 4: to day life, particularly for women, when there's so much misinformation.
• 3:13
  Speaker 3: Oh so much.
• 3:14
  Speaker 1: So do you feel like some of this like what
• 3:17
  Speaker 1: do you feel like there is a blend or a
• 3:21
  Speaker 1: need for like real life experience, real world experience with
• 3:26
  Speaker 1: science kind of fusing that together.
• 3:29
  Speaker 4: Yes, and no, I mean I and every scientist you
• 3:32
  Speaker 4: ask will do it different. But I have always created
• 3:36
  Speaker 4: and had the opportunity to create a research question that
• 3:39
  Speaker 4: has a direct outcome. Some I mean in our world,
• 3:43
  Speaker 4: like I'm supposed to bring in money and publish papers,
• 3:45
  Speaker 4: and oftentimes doing research that way makes it harder to
• 3:48
  Speaker 4: bring in money and published papers. And so I think
• 3:53
  Speaker 4: we need, I like to inform even conversations like this
• 3:56
  Speaker 4: and talking to women in real life and obviously not
• 4:00
  Speaker 4: just my own personal experience is to inform my next study,
• 4:04
  Speaker 4: and so it's not necessarily I think sometimes we rely
• 4:07
  Speaker 4: too much on personal experience, only personal experience, when in reality,
• 4:12
  Speaker 4: like everyone's experience is so vastly different. So how do
• 4:15
  Speaker 4: we capture that and be more inclusive to then get
• 4:19
  Speaker 4: results that can impact more people?
• 4:22
  Speaker 1: Okay, that's gee, you know what you just said right there.
• 4:26
  Speaker 1: So if we take that and we say, okay, let's
• 4:29
  Speaker 1: let's just go right for the science, because there there is,
• 4:33
  Speaker 1: like you said, there's a ton of misinformation.
• 4:36
  Speaker 3: And even with science, we have these.
• 4:39
  Speaker 1: Reports that come out and then all of a sudden,
• 4:41
  Speaker 1: next week another report comes out, and it's confusing for
• 4:45
  Speaker 1: someone like me that's a trainer, but it's really confusing
• 4:48
  Speaker 1: to the general public because they're like, wait, you were
• 4:50
  Speaker 1: just saying this, and now you're saying this, and I'm confused.
• 4:55
  Speaker 1: So we know that women are underrepresented. I'm underrepresented in
• 5:01
  Speaker 1: science and sport, in all of all of the research.
• 5:06
  Speaker 3: So you have published more than one hundred and sixty five.
• 5:09
  Speaker 1: Papers, you know, research so over that how many have
• 5:16
  Speaker 1: been female specific?
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  Speaker 2: Well, I publish almost one hundred and ninety.
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  Speaker 5: Goodness, I say no.
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  Speaker 2: No, I say that because it's like, who the hell cares?
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  Speaker 2: No one's going to read them. And more importantly, like
• 5:31
  Speaker 2: there is this world of.
• 5:34
  Speaker 4: What you publish in a paper isn't really always telling
• 5:37
  Speaker 4: the same story. Meaning it's really hard and you have
• 5:40
  Speaker 4: to look at some of these individual responses, which is
• 5:42
  Speaker 4: why even conversations like this matter. It goes back to
• 5:45
  Speaker 4: your question of experienced translation. It's bringing both of these
• 5:49
  Speaker 4: worlds together. And I would say in the majority of
• 5:53
  Speaker 4: those papers, it's it is a blend of men and women.
• 5:59
  Speaker 4: But even like I've always included women in studies when
• 6:02
  Speaker 4: I can, but we've learned so much more about how
• 6:06
  Speaker 4: to better characterize them, and so I think that's where
• 6:10
  Speaker 4: the shift is going. It doesn't mean we only study
• 6:12
  Speaker 4: women and that we I would argue, we shouldn't just
• 6:14
  Speaker 4: have a study in men, But how do we then
• 6:18
  Speaker 4: describe them well enough so we can understand if there
• 6:20
  Speaker 4: are differences and how we evaluate it. And so I
• 6:23
  Speaker 4: would say within the last probably five years we've done
• 6:27
  Speaker 4: in my lab, I have done a much better job
• 6:29
  Speaker 4: of just studying women, doing a better job of characterizing
• 6:32
  Speaker 4: even hormonal contraception, age of men are key pregnancy, some
• 6:37
  Speaker 4: of those things that we know are impacting all of
• 6:39
  Speaker 4: the physiological outcomes.
• 6:41
  Speaker 2: It's just hard to do that in everyone study.
• 6:43
  Speaker 1: Yeah, absolutely, so if we're just what I want to
• 6:46
  Speaker 1: focus on today is the Perry slash postmenopausal female. Menopause
• 6:53
  Speaker 1: is having a moment, a big moment, and it's great.
• 6:56
  Speaker 1: But with a big moment comes conflicting viewpoints. And so
• 7:01
  Speaker 1: I would love to break down what your version of
• 7:04
  Speaker 1: like what the science says from you of being able
• 7:08
  Speaker 1: to break it down for the common female that's like,
• 7:11
  Speaker 1: I don't know who to believe.
• 7:12
  Speaker 3: I don't know what to do.
• 7:14
  Speaker 1: But if we're starting with the post that you had,
• 7:17
  Speaker 1: I said, one size does not fit, love to do
• 7:19
  Speaker 1: post one hundred percent. So if we're looking at peri
• 7:23
  Speaker 1: and post mental puzzle women, and I get this all
• 7:26
  Speaker 1: the time, Well, I'm lifting weights and I have high
• 7:28
  Speaker 1: protein and I eat clean, I'm gaining weight, you know,
• 7:32
  Speaker 1: And a lot of times it's like, well but I
• 7:35
  Speaker 1: know I'm gaining muscle. I'm like, you don't gain muscle
• 7:37
  Speaker 1: that fast. So if you're gaining multiple pounds a month,
• 7:42
  Speaker 1: that's not all muscle. So what can you talk to
• 7:46
  Speaker 1: us about that?
• 7:47
  Speaker 4: And this may be an unpopular opinion and maybe why
• 7:51
  Speaker 4: I don't have a louder voice on social media is.
• 7:54
  Speaker 2: Because it is so hard to be absolute.
• 7:57
  Speaker 4: And I see this in all of our work that
• 8:00
  Speaker 4: we're doing of like, really most of our work in
• 8:02
  Speaker 4: the last couple of years is dedicated to perimenopause. I'm
• 8:06
  Speaker 4: not even there yet, so I'm forty, but I will
• 8:09
  Speaker 4: tell you, like, things start changing before you're in perimenopause.
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  Speaker 4: And when we look at each individual woman in a
• 8:18
  Speaker 4: study that then we average and those.
• 8:20
  Speaker 2: Are the results that are reported.
• 8:22
  Speaker 4: There is no one good answer of you know, like
• 8:27
  Speaker 4: the popular opinion of what's happening in perimenopause.
• 8:30
  Speaker 2: It's going to be different for each one of us.
• 8:32
  Speaker 4: And so I guess my take is, let's use the
• 8:34
  Speaker 4: science and what we know and validate these women and
• 8:38
  Speaker 4: what they're feeling and that there is no cookie cutter response,
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  Speaker 4: and how do we allow them to ask better questions
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  Speaker 4: and fight for what they need. Because I feel like
• 8:47
  Speaker 4: that's where it doesn't come full circle. You go to provider,
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  Speaker 4: here's how I'm feeling, well, like, whoa, that's not perimenopause,
• 8:54
  Speaker 4: or that's just you need anti anxiety meds. And so
• 8:58
  Speaker 4: it's really saying what does each woman experience and how
• 9:03
  Speaker 4: what is the science saying? And I can tell you
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  Speaker 4: some of that that's rooted in science, but I think,
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  Speaker 4: you know, I want to make a statement of if
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  Speaker 4: there's a woman out there that doesn't experience it that way,
• 9:14
  Speaker 4: that doesn't mean that's not perimenopause or that's not a challenge.
• 9:18
  Speaker 4: It's probably just because it hasn't been reported. Just whereas
• 9:24
  Speaker 4: if someone is gaining weight or struggling with certain things,
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  Speaker 4: it doesn't mean exercise and nutrition is the only way,
• 9:31
  Speaker 4: or that hormone replacement therapy is the only way, and
• 9:34
  Speaker 4: that it always has to be that way. I just
• 9:36
  Speaker 4: it's my roundabout way of saying is there is no
• 9:39
  Speaker 4: one size that fits all, and we need women to
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  Speaker 4: have a better understanding of their bodies, and the more
• 9:45
  Speaker 4: data we can have about ourselves, the better advocates we
• 9:49
  Speaker 4: are of, Like, here is what I was three years ago,
• 9:52
  Speaker 4: Here's what I'm feeling now. It's not just life, and
• 9:54
  Speaker 4: it's not just because I'm taking care of kids. It's
• 9:56
  Speaker 4: because there's a physiological change. And how do I document
• 9:59
  Speaker 4: that myself so that then I can advocate to get
• 10:02
  Speaker 4: the help that I need.
• 10:04
  Speaker 1: That is so true, I mean, and I love that
• 10:07
  Speaker 1: because this is what I personally deal with with the
• 10:11
  Speaker 1: groups that I run is I try to say, listen,
• 10:14
  Speaker 1: use your body as a science experiment, Like the data matters,
• 10:19
  Speaker 1: it one hundred percent matters, but it's not going to
• 10:21
  Speaker 1: look the same. I could take the same two women
• 10:24
  Speaker 1: with the same two muscle mass around the same way
• 10:26
  Speaker 1: and give them the same macros and they're not going
• 10:29
  Speaker 1: to respond the same. But I think that's the important
• 10:33
  Speaker 1: message that women need to hear is everyone wants to give,
• 10:37
  Speaker 1: like just tell me exactly what to eat and exactly
• 10:40
  Speaker 1: what to do.
• 10:40
  Speaker 3: And I'm like, it doesn't work that way.
• 10:43
  Speaker 2: It doesn't.
• 10:44
  Speaker 4: And I think, though, what you're saying, and what I
• 10:48
  Speaker 4: totally value is we need to give a better set
• 10:51
  Speaker 4: of tools for these women and education of like here
• 10:54
  Speaker 4: are the things that we should start with. If they
• 10:57
  Speaker 4: don't work, here are some other things to think about
• 11:00
  Speaker 4: out if those don't work, and you're feeling, you know,
• 11:02
  Speaker 4: maybe we get some external help or these are the
• 11:04
  Speaker 4: other questions to ask. And I feel like that's where
• 11:07
  Speaker 4: our system kind of falls apart for women is there's
• 11:10
  Speaker 4: no place to go, no one with all of the answers,
• 11:13
  Speaker 4: and no black and white, and there's more gray for
• 11:17
  Speaker 4: women than there are for men because of the changes
• 11:20
  Speaker 4: in hormones and brain body gut connection, Like how do
• 11:24
  Speaker 4: you pinpoint it?
• 11:25
  Speaker 2: You can't.
• 11:26
  Speaker 6: What are some of the things in that tool box
• 11:28
  Speaker 6: that you tell women to, like the questions to ask
• 11:33
  Speaker 6: or the things to do on a daily basis or
• 11:35
  Speaker 6: once a year.
• 11:38
  Speaker 2: It's a great question.
• 11:39
  Speaker 4: I mean, I don't know about in this order, but
• 11:43
  Speaker 4: I am a big believer in body composition measurement and
• 11:47
  Speaker 4: it's one of those things that you know women are
• 11:49
  Speaker 4: afraid of, but it's measuring where we're at at that
• 11:52
  Speaker 4: given time, even down to our bones, our fat mass,
• 11:55
  Speaker 4: our muscle mass, our bone and where we store our
• 11:59
  Speaker 4: body fat is very telling and related to metabolism definitely,
• 12:04
  Speaker 4: like a regular blood draw, so just basic you know
• 12:08
  Speaker 4: immune function, you know cell function, and then can we
• 12:13
  Speaker 4: get some additional hormones, estrogen, testosterone, even some of our
• 12:17
  Speaker 4: inflammatory markers not to see what's wrong and sometimes you
• 12:21
  Speaker 4: have to fight for those things. But here's where they
• 12:23
  Speaker 4: are and here's where they start to change. I mean
• 12:27
  Speaker 4: those would be the most high level things that are
• 12:31
  Speaker 4: more accessible. And then I always like to tell women
• 12:34
  Speaker 4: to kind of keep track of not what they're eating,
• 12:37
  Speaker 4: but habits, Like what are there are there certain things
• 12:40
  Speaker 4: like if we have a good concept of okay, this
• 12:41
  Speaker 4: phase of life, I'm feeling really good, what are some
• 12:44
  Speaker 4: environmental factors that are going on, so that when I'm
• 12:47
  Speaker 4: going through a phase where I'm not feeling so good,
• 12:50
  Speaker 4: what are the environmental factors that have changed, and if
• 12:53
  Speaker 4: they haven't changed because I feel like women, Oh, it's
• 12:56
  Speaker 4: because you're really busy, you have a lot on your plate,
• 12:58
  Speaker 4: you're trying to do too much, you're not sleeping. I'm like, well,
• 13:01
  Speaker 4: I did all of those the exact same thing five
• 13:03
  Speaker 4: years ago. Well why am I feeling the same So
• 13:06
  Speaker 4: then you can start to say, oh, I had my
• 13:07
  Speaker 4: hormones from five years ago, what do they look like?
• 13:10
  Speaker 2: Or maybe it's a nutrient deficiency.
• 13:12
  Speaker 4: I think it's just that collated data for yourself can
• 13:17
  Speaker 4: be very helpful.
• 13:18
  Speaker 5: That's a really good tip. I need to start doing that.
• 13:21
  Speaker 6: I take mental notes, but I do think actually journaling it,
• 13:25
  Speaker 6: even if it's just short, would be really helpful. One
• 13:28
  Speaker 6: quick question on blood draw, because I really think that's
• 13:33
  Speaker 6: a powerful tool. What test do you besides just a
• 13:37
  Speaker 6: basic blood draw? Do you think the Dutch test is
• 13:41
  Speaker 6: a great test or do you is there one that
• 13:44
  Speaker 6: you find, as being someone that's very into science, that
• 13:49
  Speaker 6: you find that's helpful or more most accurate.
• 13:53
  Speaker 2: Yeah, that's a good question.
• 13:54
  Speaker 4: I mean I'm also an advocate that women shouldn't have
• 13:58
  Speaker 4: to pay for concierge medicine, like can we leverage what
• 14:01
  Speaker 4: we'll do in our healthcare? So any blood is good blood.
• 14:06
  Speaker 4: And now we have so many tests you can do
• 14:08
  Speaker 4: at home. So I don't have a favorite, to be honest,
• 14:12
  Speaker 4: this isn't what you ask, but I think something that
• 14:15
  Speaker 4: I am finding more insightful is at home daily urine measurements.
• 14:22
  Speaker 4: And so there's a couple of big companies that have
• 14:25
  Speaker 4: been designed for fertility, but now you can do daily
• 14:30
  Speaker 4: measures of estrogen LH sometimes FSH and it is way
• 14:35
  Speaker 4: better than a single time point blood draw because now
• 14:38
  Speaker 4: you get is it rising, it is there a pattern?
• 14:43
  Speaker 2: And it's fairly inexpensive.
• 14:45
  Speaker 4: Like we have used uba and anido and those are
• 14:49
  Speaker 4: like things. The technology is incredible and my hope is
• 14:52
  Speaker 4: that becomes more of standard of care of like let's
• 14:55
  Speaker 4: capture some of this daily urine. It's not the same
• 14:59
  Speaker 4: as blood, but it gives you that you can't do
• 15:01
  Speaker 4: your blood draw every single day.
• 15:03
  Speaker 2: It really gives us that.
• 15:04
  Speaker 4: So that's one thing that I might recommend that maybe
• 15:08
  Speaker 4: in addition or before blood draws more accessible as well.
• 15:12
  Speaker 1: Okay, so if we go back to body fat, because
• 15:17
  Speaker 1: this is when we get these tests, and I assume
• 15:19
  Speaker 1: when you were saying, like text testing for the bone,
• 15:22
  Speaker 1: for the muscle, all of that, we look at DEXA,
• 15:26
  Speaker 1: which is the gold standard. I know we have MRI too,
• 15:29
  Speaker 1: but that's I feel like that's very few and far
• 15:32
  Speaker 1: in between that women would get, but a DEXA for bone,
• 15:35
  Speaker 1: and then we have in the US we have DEXA
• 15:39
  Speaker 1: that doesn't really necessarily tell about the bone. That's more
• 15:43
  Speaker 1: just like companies that are giving body composition, so they're
• 15:46
  Speaker 1: showing lean mass, they're showing body fat percentage, and women
• 15:50
  Speaker 1: always care about the body fat percentage. But what I
• 15:53
  Speaker 1: try to tell them is I care about the lean
• 15:55
  Speaker 1: mass and if the lean mass is going up and
• 15:58
  Speaker 1: not so much the body fat percent because that is
• 16:00
  Speaker 1: what everyone wants to know and kind of where they
• 16:03
  Speaker 1: hone in on. So outside of like we have the
• 16:06
  Speaker 1: in body, we have the DEXA, we have underwater weghing.
• 16:10
  Speaker 1: You know, all of these tools here, how what what
• 16:13
  Speaker 1: do you look for with like a healthy female that
• 16:17
  Speaker 1: you would say is pretty on track to have a
• 16:21
  Speaker 1: longevity window with what their body's saying right now.
• 16:26
  Speaker 4: Yeah, And I so I'm a body comfanor to spend
• 16:28
  Speaker 4: a lot of time looking at body composition, and it's
• 16:31
  Speaker 4: really because.
• 16:31
  Speaker 2: Of this misinformation.
• 16:33
  Speaker 4: And so I mean, I think just to clarify, first
• 16:36
  Speaker 4: point is any body composition point helps, you just have
• 16:40
  Speaker 4: to know it's limitation. So I would add one more like,
• 16:43
  Speaker 4: even if a woman has a scale at their home
• 16:45
  Speaker 4: that you stand on that without your socks not going
• 16:48
  Speaker 4: to be the most accurate, but if you do it repeatedly,
• 16:50
  Speaker 4: they're pretty good at tracking changes. I think the value
• 16:54
  Speaker 4: of something like a dexa to get bone total bodybone
• 16:58
  Speaker 4: is really helpful. And honestly, I don't think the fat
• 17:03
  Speaker 4: mass is really helpful at all. What is helpful and
• 17:06
  Speaker 4: what we look at, especially over time, is we know
• 17:11
  Speaker 4: that women that have more visceral fat, which you can't
• 17:15
  Speaker 4: tell by looking at a woman and increases with perimenopause,
• 17:19
  Speaker 4: does is related to significant increased risk of metabolic syndrome,
• 17:25
  Speaker 4: type two diabetes, et cetera. So distribution helps to identify distribution.
• 17:31
  Speaker 4: Sometimes those methods will help, and then the percent body
• 17:35
  Speaker 4: fat honestly will allow me to create more of ideal
• 17:39
  Speaker 4: weight standards. So like, for instance, I use it in
• 17:43
  Speaker 4: a manner of like sometimes when will be like, oh,
• 17:44
  Speaker 4: I want to weigh what I weighed in college, Well,
• 17:47
  Speaker 4: based on your body right now, you would have to
• 17:49
  Speaker 4: lose muscle or that's actually not a good weight. Based
• 17:53
  Speaker 4: on how much body fat you have, here's more reasonable.
• 17:56
  Speaker 4: And I think we have a lot of women that
• 17:59
  Speaker 4: feel like a low percent poduct. We don't have a
• 18:02
  Speaker 4: good concept of what is a normal percent fat. We
• 18:05
  Speaker 4: have these unrealistic expectations. So I like to use it
• 18:08
  Speaker 4: as in a tool of like, Okay, here's maybe how
• 18:11
  Speaker 4: your what your goal weight would be with the emphasis
• 18:15
  Speaker 4: and more health with Like with muscle, we know muscle
• 18:19
  Speaker 4: is the most important part, but then how do we
• 18:23
  Speaker 4: how do we align that with what our composition is?
• 18:26
  Speaker 1: Okay, so then everyone is going to say, well, how
• 18:28
  Speaker 1: much muscle mass do I need to have? And obviously
• 18:31
  Speaker 1: that that that genetics comes into play, age, height, weight,
• 18:36
  Speaker 1: activity level, all of those things. But is there a
• 18:39
  Speaker 1: number that you're like, Okay, you know, maybe one hundred
• 18:43
  Speaker 1: pounds of muscle around or is there no real.
• 18:49
  Speaker 3: Box.
• 18:51
  Speaker 4: Yeah, so we we use a term called fat free
• 18:55
  Speaker 4: mass index that we have. Now we have here's where
• 18:59
  Speaker 4: I can use this conversation to inform research. We've created
• 19:03
  Speaker 4: some female athlete norm normative data for fat free mass index,
• 19:08
  Speaker 4: but maybe we need to create some normative fat free
• 19:12
  Speaker 4: mass index data for middle aged women to answer that question.
• 19:16
  Speaker 4: It does matter, you know, activity status, et cetera. But
• 19:20
  Speaker 4: the interesting thing about fat free mass index it also
• 19:23
  Speaker 4: includes how heavy your bones are and how dense they are,
• 19:26
  Speaker 4: which we see have a significant change.
• 19:29
  Speaker 2: The other thing that I.
• 19:31
  Speaker 4: Would want to know in that question is I always
• 19:33
  Speaker 4: like to align muscle mass and metabolic rate, and so
• 19:39
  Speaker 4: it's more of a question of based on your muscle
• 19:42
  Speaker 4: mass and your lifestyle, is your metabolic rate quite different?
• 19:47
  Speaker 2: Is it not? What we think?
• 19:48
  Speaker 4: That tells me a bigger story about Okay, something is
• 19:52
  Speaker 4: in disconnect. Is it low muscle low muscle quality? Because
• 19:55
  Speaker 4: it's not just about mass, it's the type of muscle.
• 19:59
  Speaker 4: And then how does that align with what our resting
• 20:02
  Speaker 4: energy expenditure? Is Not that muscle burns a whole lot
• 20:05
  Speaker 4: more fat, but it does give us some insight that
• 20:09
  Speaker 4: there's some metabolic dysregulation going on.
• 20:12
  Speaker 1: Okay, two important parts because I'm gonna forget them. Number one,
• 20:16
  Speaker 1: can we define what low muscle quality is because most
• 20:20
  Speaker 1: women aren't going to know that there's a difference in
• 20:23
  Speaker 1: muscle is muscle?
• 20:24
  Speaker 2: What is that? Yeah?
• 20:26
  Speaker 4: I mean it's hard to you'd have to come to
• 20:28
  Speaker 4: the lab and measure, but we do it all of
• 20:31
  Speaker 4: the time and it's a really important The best way
• 20:33
  Speaker 4: I describe it, you'll never look at meat the same,
• 20:35
  Speaker 4: but like a low muscle quality would be like a
• 20:37
  Speaker 4: ribi where you have fatty infiltration. It's the same size
• 20:42
  Speaker 4: of piece of meat, but it's it's much more marbled,
• 20:45
  Speaker 4: and our muscles turn.
• 20:47
  Speaker 2: Like that when we age.
• 20:48
  Speaker 4: But it does seem to happen also with that transition
• 20:52
  Speaker 4: in perimenopause. Whereas a high quality muscle looks more like
• 20:56
  Speaker 4: a filet. We have a high quality muscle, there's less
• 20:59
  Speaker 4: fatty infiltration, less connective tissue. We know that lifestyle can
• 21:04
  Speaker 4: impact that, but that ribi type of muscle is related
• 21:08
  Speaker 4: more to you know, metabolic syndrome, cardiovascular disease, and more importantly,
• 21:13
  Speaker 4: as we age, like more into postmenopause, things like slips,
• 21:16
  Speaker 4: trips and falls, things that are going to result in
• 21:19
  Speaker 4: more complications.
• 21:22
  Speaker 1: Okay, So then a higher quality muscle would set you
• 21:28
  Speaker 1: up better for everything, all of those everything, longevity, independence,
• 21:33
  Speaker 1: quality of life, you know, healthy, good quality muscle. So
• 21:38
  Speaker 1: if we move back to we know in menopause we
• 21:41
  Speaker 1: lose the fat distribution from around the hips and the
• 21:44
  Speaker 1: thighs and it tends to go more towards the abdomen region.
• 21:49
  Speaker 1: So if we look at visceral fat, when women come
• 21:51
  Speaker 1: in and they're like, well, I never had this pooch,
• 21:54
  Speaker 1: they are thinking it's visceral fat. But the visceral fat
• 21:57
  Speaker 1: you can't tell.
• 22:00
  Speaker 4: And that's where I think that this combination of lifestyle matters.
• 22:03
  Speaker 4: And I mean, you know this working with women, but
• 22:07
  Speaker 4: we need to give us more grace, like, yes, you
• 22:09
  Speaker 4: might have a little bit of a pooch that you
• 22:11
  Speaker 4: don't want, but that doesn't necessarily mean you're in a
• 22:14
  Speaker 4: worse health outcome. So then it's a question of you know, like,
• 22:18
  Speaker 4: what are we doing for are you making all of
• 22:19
  Speaker 4: the right health changes. That's one question before we start
• 22:22
  Speaker 4: looking at fat loss in your abdomen.
• 22:24
  Speaker 2: You know, it's not the same.
• 22:27
  Speaker 4: And when we think about muscle quality and health and
• 22:31
  Speaker 4: those things like it's doing setting ourselves up with our
• 22:35
  Speaker 4: resistance training that's going to improve muscle quality. Our high
• 22:38
  Speaker 4: intensity interval training, our consistency, those things help support better
• 22:43
  Speaker 4: muscle and you're still likely going to have some of
• 22:46
  Speaker 4: that distribution to the.
• 22:49
  Speaker 2: Abdomen.
• 22:50
  Speaker 4: But absolutely that does not mean it's visceral fat. Usually
• 22:53
  Speaker 4: visceral fat is coming from high alcohol intake. So if
• 22:58
  Speaker 4: you're drinking a lot of wine every day, you know,
• 23:01
  Speaker 4: and a lot of I mean some of it's genetic
• 23:05
  Speaker 4: and thinking about a lot of our processed foods, there's
• 23:07
  Speaker 4: some data there, and so it's not just a matter
• 23:12
  Speaker 4: of age. Lifestyle absolutely plays a role, which I think
• 23:15
  Speaker 4: is underappreciated when in this space when we're talking about
• 23:18
  Speaker 4: like hormone therapies and stuff, you know, Like, I think
• 23:22
  Speaker 4: there's probably a role for that, and we need to
• 23:24
  Speaker 4: emphasize that for women that are really struggling. But that
• 23:27
  Speaker 4: doesn't discount the lifestyle pieces that go hand in hand.
• 23:31
  Speaker 6: I'm glad you brought this up because I don't feel
• 23:33
  Speaker 6: like a lot of people talk about the quality of
• 23:36
  Speaker 6: your muscle mass. I don't cure it a lot, and
• 23:40
  Speaker 6: it is important.
• 23:43
  Speaker 2: What's one of the key pieces.
• 23:45
  Speaker 4: I mean right now, there's such a contentious debate about
• 23:47
  Speaker 4: lifting heavy versus walking versus aerobic exercise. Any exercise is
• 23:52
  Speaker 4: good exercise, but what we see often with muscle quality
• 23:56
  Speaker 4: is you need a stimulus, something that's like heavier, like
• 23:59
  Speaker 4: resist training and or interval training.
• 24:02
  Speaker 2: But what I see is with more aerobic exercise.
• 24:04
  Speaker 4: And I'll tell you, like I run a few days
• 24:06
  Speaker 4: a week, like I was a distance runner.
• 24:08
  Speaker 2: I love that for my mental health.
• 24:11
  Speaker 4: But if I do that fasted or underfueled, that's going
• 24:14
  Speaker 4: to exacerbate my muscle quality.
• 24:17
  Speaker 2: It's not going to help me.
• 24:18
  Speaker 4: So instead of not doing that work, it's just about
• 24:22
  Speaker 4: being more conscious about the fuel. And let's be honest,
• 24:25
  Speaker 4: some women don't want to worry about that. They don't
• 24:27
  Speaker 4: want to eat to exercise, and so then it's being
• 24:31
  Speaker 4: more strategic with what's the stimulus we're giving our body
• 24:34
  Speaker 4: and our muscle to maximize the quality and maintain it
• 24:38
  Speaker 4: as we age.
• 24:40
  Speaker 1: Okay, so I want to know from the horse's mouth
• 24:45
  Speaker 1: what because this is the again I'm just coming up
• 24:48
  Speaker 1: with with. I have a very large pery post metal
• 24:53
  Speaker 1: puzzle group, and again, what I try to break down
• 24:57
  Speaker 1: is like there's not one single right for me. There's
• 25:01
  Speaker 1: big there's big rocks, but you guys are.
• 25:04
  Speaker 3: Already doing that.
• 25:05
  Speaker 1: It's higher protein, it's resistance training and cardio depending on
• 25:10
  Speaker 1: the different types. Like there, it's goal specific and it
• 25:13
  Speaker 1: comes into like the puzzle. But people like they'll want
• 25:16
  Speaker 1: to know, Okay, so how many days do I need
• 25:18
  Speaker 1: a resistance train and how many days do I need
• 25:20
  Speaker 1: to do HIT? And I'm not getting my body composition
• 25:22
  Speaker 1: because maybe I'm not doing enough you know, sit, or
• 25:25
  Speaker 1: I'm doing too much list and I'm like, that's not it,
• 25:28
  Speaker 1: that's not it. Like there's no one perfect program. You
• 25:32
  Speaker 1: have to be consistent. You have to see what level
• 25:35
  Speaker 1: and ability level how you can recover all of those things.
• 25:37
  Speaker 1: Do you have now that I just you know, give
• 25:41
  Speaker 1: you know, do you have like a number or like
• 25:44
  Speaker 1: a range of like what women should be doing even
• 25:50
  Speaker 1: if it's just your opinion.
• 25:52
  Speaker 4: That yeah, I mean, I would say consistency is first
• 25:56
  Speaker 4: and foremost what can you actually do regularly? And you
• 26:01
  Speaker 4: know that's honestly, so I'm a bit biased toward like
• 26:04
  Speaker 4: high intensity resistance training and high intensity interval training, not
• 26:07
  Speaker 4: because it's better, but just because we can do it,
• 26:11
  Speaker 4: fit it in here and there, and it tends to
• 26:15
  Speaker 4: result in lower injury rates because it's lower volume. So
• 26:20
  Speaker 4: that is not the end. You should only be able
• 26:21
  Speaker 4: to do that a couple times a week. Big proponent
• 26:26
  Speaker 4: of resistance training, But we shouldn't be lifting at heavy
• 26:29
  Speaker 4: every single day, like especially.
• 26:30
  Speaker 2: What we see with Perry venapause, we don't recover the
• 26:35
  Speaker 2: same And so I guess consistency.
• 26:38
  Speaker 4: You do want a higher stimulus than you're used to
• 26:42
  Speaker 4: a couple times a week, and that is going to
• 26:45
  Speaker 4: be so dependent. So maybe if someone is just starting out,
• 26:48
  Speaker 4: then they're going to need to, you know, do a
• 26:50
  Speaker 4: little bit of jogging or you know, a little bit
• 26:53
  Speaker 4: of heavier weights. But for someone that's doing it all
• 26:55
  Speaker 4: the time, think about doing a stimulus that you're not
• 26:58
  Speaker 4: used to, so a little bit heavier a couple times
• 27:00
  Speaker 4: a week. It's all about periodization. And then I think
• 27:04
  Speaker 4: the other piece that this age group needs to pay
• 27:07
  Speaker 4: attention to, and I would love your insight on this
• 27:11
  Speaker 4: is I feel like everyone, every female is making it
• 27:14
  Speaker 4: so much harder than it needs to be.
• 27:16
  Speaker 2: They really want to.
• 27:17
  Speaker 4: Meet their goals, so we're like underfueled, and I mean
• 27:21
  Speaker 4: I'm guilty of this too, of like you have all
• 27:23
  Speaker 4: these goals, we're type A we want it done, we
• 27:25
  Speaker 4: want it like now, but then we're actually hard we're
• 27:31
  Speaker 4: making it harder on ourselves, meaning like you got to
• 27:34
  Speaker 4: find that balance of your actually eating to match your fuel,
• 27:37
  Speaker 4: but you got to do it in a way.
• 27:39
  Speaker 2: That's consistent and you also feel okay.
• 27:41
  Speaker 4: So, for instance, we know that sleep is one of
• 27:44
  Speaker 4: those things that starts to fall apart in perimenopause, but
• 27:48
  Speaker 4: did you know too, if you're under if you're not
• 27:50
  Speaker 4: getting enough calories and sleep is going to go down
• 27:53
  Speaker 4: to so like if you're overtrained or you're trying to
• 27:55
  Speaker 4: push yourself too much, that's a conversation as well.
• 27:58
  Speaker 2: So it's just it goes back to what works for
• 28:00
  Speaker 2: your body.
• 28:00
  Speaker 4: Are you consistent tracking some of those things, like what
• 28:04
  Speaker 4: days do you feel good that you can sleep well,
• 28:06
  Speaker 4: that you you know, how.
• 28:08
  Speaker 2: Do you describe it?
• 28:08
  Speaker 4: Like you know how some days you just feel like
• 28:10
  Speaker 4: accomplished and your body feels good and other days you
• 28:13
  Speaker 4: feel like shit.
• 28:14
  Speaker 2: I don't know if I can say that, but.
• 28:16
  Speaker 4: It's like it's usually the days that we haven't prioritized
• 28:20
  Speaker 4: our fuel, we've overexercised, we haven't slept, we're taken care
• 28:24
  Speaker 4: of everyone else. So it's trying to minimize those days
• 28:26
  Speaker 4: as much as we can and optimize the days that
• 28:29
  Speaker 4: we are like fueling in a magic world, right, Like
• 28:33
  Speaker 4: who could do that every day?
• 28:34
  Speaker 3: Yeah? So there's But then the conversation comes back to women.
• 28:39
  Speaker 1: Yes, I mean the majority of their lives they have
• 28:42
  Speaker 1: been underfueled and overexercised. But for someone that is like
• 28:47
  Speaker 1: but I have forty pounds to lose and losing some
• 28:50
  Speaker 1: of that fat, I have to be in a calorie deficit,
• 28:53
  Speaker 1: but it has to be appropriate and you have to
• 28:56
  Speaker 1: have all these other markers on, you know, because bringing
• 29:01
  Speaker 1: that weight down for someone that does have that weight
• 29:04
  Speaker 1: is going to make them healthier. But that's the you know,
• 29:07
  Speaker 1: the pendulum of like how long do you stay here
• 29:10
  Speaker 1: and how long do you stay here?
• 29:11
  Speaker 2: Well, that's I mean, that's those people.
• 29:13
  Speaker 4: I would recommend having some more consistent help so you
• 29:16
  Speaker 4: have that feedback of transition.
• 29:18
  Speaker 2: So someone like yourself.
• 29:20
  Speaker 4: And I always say this too, usually if your goal
• 29:23
  Speaker 4: is weight loss, you're eating more than you're used to
• 29:25
  Speaker 4: because it's more of the high. You're prioritizing your food
• 29:28
  Speaker 4: of what you're eating, and that becomes like the main focus,
• 29:32
  Speaker 4: not everyone you know. And so even with weight loss,
• 29:34
  Speaker 4: you still need to make sure your macronutrients, more importantly,
• 29:39
  Speaker 4: are high quality. We're eating consistently throughout the day and
• 29:42
  Speaker 4: around our training, and yes there will be a caloric deficit,
• 29:45
  Speaker 4: but it's often less than what we need. Like what
• 29:48
  Speaker 4: I see all of the time is these women that
• 29:50
  Speaker 4: are trying to lose weight and they're so underfueled that
• 29:54
  Speaker 4: there's metabolic adaptation like the and I like, I have
• 29:59
  Speaker 4: some ZIVI examples in my mind that i'll give.
• 30:02
  Speaker 2: You, Like we've seen.
• 30:05
  Speaker 4: Some women with a metabolic grade of like a resting
• 30:08
  Speaker 4: metabolic grade of like five hundred and fifty calories and
• 30:11
  Speaker 4: there are one hundred and eighty pounds right, Ye yeah,
• 30:14
  Speaker 4: I thought several times like it's.
• 30:15
  Speaker 2: Our machine broken.
• 30:18
  Speaker 4: And it's more than one person. And then we look, okay,
• 30:21
  Speaker 4: is it a hormonal component. Maybe a little bit, but
• 30:24
  Speaker 4: it's not all hormone driven. And then I ask them
• 30:26
  Speaker 4: tell me about your day, and they're like, oh, I
• 30:29
  Speaker 4: don't need anything until noon, and then I have like
• 30:32
  Speaker 4: a little salad or I have this, And then I'll
• 30:36
  Speaker 4: say Okay, why don't you try this for me? I
• 30:38
  Speaker 4: know your goal is weight loss. Let's pause that for
• 30:40
  Speaker 4: a moment. Let's when you wake up, have a high
• 30:44
  Speaker 4: quality protein for breakfast. Let's add some vegetables in there,
• 30:47
  Speaker 4: like just prioritize your fuel earlier.
• 30:49
  Speaker 2: In the day.
• 30:50
  Speaker 4: And I can't tell you how many women come back
• 30:51
  Speaker 4: and say, like, oh, I actually feel so much better,
• 30:54
  Speaker 4: and then there are some small changes in our metabolic rate.
• 30:57
  Speaker 4: Now that takes longer, but it is this mind set
• 31:00
  Speaker 4: of caloric restriction by itself is often not the best
• 31:04
  Speaker 4: approach for weight loss. And sometimes we need to pause
• 31:07
  Speaker 4: and say, I get you need to lose forty pounds.
• 31:09
  Speaker 2: I'm on board with that. Let's pause that for a second.
• 31:11
  Speaker 4: Let's kind of look at where your metabolism is now
• 31:15
  Speaker 4: in your habits, and then we go back to weight loss.
• 31:19
  Speaker 3: Yeah.
• 31:19
  Speaker 1: So, okay, so we have the RMR if they can
• 31:21
  Speaker 1: get that from any of the numerous ways that we
• 31:24
  Speaker 1: talked about with some of this, some of the testing,
• 31:28
  Speaker 1: and we can get an RMR. So do you notice,
• 31:32
  Speaker 1: because this is just something and I don't know, this
• 31:34
  Speaker 1: isn't science fact. This is Haley's experience. But most of
• 31:38
  Speaker 1: the women that have been underfed and in that lower
• 31:41
  Speaker 1: energy availability state for sometimes decades, they're the ones that
• 31:46
  Speaker 1: come back in and they have they're shocked because they're like,
• 31:50
  Speaker 1: I exercise, I'm doing resistance, but I have osteopina. Does
• 31:55
  Speaker 1: that come from just constantly pulling and being in that
• 31:58
  Speaker 1: deficit of low energy availability over twenty something years.
• 32:05
  Speaker 4: I mean, it definitely can contribute. It also is a
• 32:08
  Speaker 4: genetic component that can be a piece. And I would
• 32:12
  Speaker 4: wonder how much they've loaded their skeleton over the years,
• 32:16
  Speaker 4: but absolutely if you're underfueling chronically, But I would say one,
• 32:21
  Speaker 4: we can still maintain bone. And what I've seen is
• 32:25
  Speaker 4: a lot of that comes from what happened during adolescence,
• 32:28
  Speaker 4: like peak bone mass period.
• 32:30
  Speaker 2: It's not necessarily what they did in their twenties.
• 32:33
  Speaker 1: Hey everyone, it's Haley. I have a super exciting announcement.
• 32:37
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• 32:53
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• 32:56
  Speaker 1: the challenge. H Okay, So I love what you said to.
• 33:04
  Speaker 3: I don't remember where I was where I was listening
• 33:07
  Speaker 3: to this.
• 33:07
  Speaker 1: But the more muscle you have, the better your bones
• 33:11
  Speaker 1: are because the muscle is pulling on that bone. And
• 33:14
  Speaker 1: so you know, yes, like the jumping and all of
• 33:17
  Speaker 1: this that we're hearing is great for the bones, but
• 33:22
  Speaker 1: that heavy lifting and that pulling of the muscle, the
• 33:24
  Speaker 1: more muscle we have is going to help us, you know,
• 33:28
  Speaker 1: instead of like take out all cut out all the
• 33:30
  Speaker 1: noise and just aim at getting a lot more muscle,
• 33:34
  Speaker 1: and everything else kind of starts to fall into place
• 33:38
  Speaker 1: better as far as body fat percentage and quality of
• 33:43
  Speaker 1: muscle tissue and you know, stronger bones and all of that.
• 33:47
  Speaker 4: Yeah, one hundred percent, And I would just maybe qualify
• 33:50
  Speaker 4: a little bit. We don't need to be focused on
• 33:53
  Speaker 4: gaining a large amount of muscle. It's about maintaining the
• 33:56
  Speaker 4: muscle that we have and improving the quality. That often
• 33:59
  Speaker 4: does lend itself to increase muscle mass. It depends on like,
• 34:03
  Speaker 4: if you're talking about your population who's already very active,
• 34:07
  Speaker 4: who's been lifting weights, they're not going to gain a
• 34:09
  Speaker 4: ton of muscle, but.
• 34:11
  Speaker 2: It's how do we maintain it?
• 34:12
  Speaker 4: And then what we see with the muscle quality is
• 34:14
  Speaker 4: you see improvement in metabolic health and so it is multifactorial, absolutely,
• 34:21
  Speaker 4: But I don't want women like I think sometimes I'm like, well,
• 34:23
  Speaker 4: I don't want to gain mass. I know you don't
• 34:24
  Speaker 4: want to, but you should be focused and put in
• 34:27
  Speaker 4: an environment where we are trying to build muscle, because
• 34:30
  Speaker 4: you it's not that easy, like we want to be
• 34:33
  Speaker 4: in an anabolic I wish it were that easy, right, yeah,
• 34:36
  Speaker 4: so kind of be in that anabolic state. But realizing
• 34:40
  Speaker 4: and some of our work has shown like that female
• 34:43
  Speaker 4: middle aged muscle is probably where some anabolic resistance starts,
• 34:47
  Speaker 4: meaning our muscles don't use the proteins the same, which
• 34:51
  Speaker 4: just means we really need to continue to prioritize that
• 34:54
  Speaker 4: nutritional component.
• 34:56
  Speaker 3: Okay, so the nutrition component of the I'm going to
• 35:00
  Speaker 3: put a pin in that because I don't.
• 35:01
  Speaker 5: Want to forget it.
• 35:03
  Speaker 1: But the you're you're absolutely right, and and I didn't
• 35:07
  Speaker 1: probably specify that that clear enough, But that middle aged female,
• 35:12
  Speaker 1: especially the post menopausele when we when estrogen and testosterone
• 35:15
  Speaker 1: and everything like walk walks out the door. That is
• 35:20
  Speaker 1: really hard for for my women to put just to
• 35:24
  Speaker 1: maintain their muscle let alone even build. And and we're looking
• 35:28
  Speaker 1: at like half of a pound a pound every couple,
• 35:31
  Speaker 1: Like it's not more than I mean, it's it's very
• 35:34
  Speaker 1: few and far in between, and they have to.
• 35:35
  Speaker 3: Work really really hard to get that.
• 35:38
  Speaker 1: But if we look at the nutrients then and we
• 35:41
  Speaker 1: know the protein doesn't doesn't work the same when we're
• 35:44
  Speaker 1: in this peri post menopuzzle stage. But is there a
• 35:49
  Speaker 1: specific protein amount that you would recommend for someone or
• 35:54
  Speaker 1: do you have specific macros? Because this is gonna this
• 35:57
  Speaker 1: is the question that that was asked multiple times for
• 35:59
  Speaker 1: me to ask you. Do you have any guidelines there?
• 36:03
  Speaker 1: Loose guidelines?
• 36:05
  Speaker 2: Okay, well nothing like sturing the pod. I love it.
• 36:11
  Speaker 4: So, I mean I actually had someone ask me, like
• 36:13
  Speaker 4: a reporter or something, where does the one gram per
• 36:16
  Speaker 4: pound of bodyweight come from? And there is some of that,
• 36:19
  Speaker 4: But so the research in women is a minimum of
• 36:23
  Speaker 4: one point six grams per kilogram of body weight. I
• 36:27
  Speaker 4: think that's still sometimes hard to chew on. And again
• 36:31
  Speaker 4: it depends on what your life phase is. I'm going
• 36:33
  Speaker 4: to speak to like more of women, I would say
• 36:36
  Speaker 4: in my space where I try to exercise every day.
• 36:38
  Speaker 4: I want to maintain optimal body composition. But I have
• 36:41
  Speaker 4: a full time job and I run a family, and
• 36:43
  Speaker 4: it's crazy. I am not going to count out my protein,
• 36:46
  Speaker 4: but what I'm going to do like every day to
• 36:48
  Speaker 4: make sure what's my total daily it's really prioritizing a
• 36:53
  Speaker 4: minimum of thirty grams per meal or snack and not
• 36:58
  Speaker 4: going for more than a couple hours without feeding.
• 37:01
  Speaker 2: And if you do, that's where I feel like the.
• 37:04
  Speaker 4: Supplement piece comes in, where an essential amino acid or
• 37:08
  Speaker 4: protein shake that's not what our daily diet should consist of,
• 37:11
  Speaker 4: but using it as a supplement for when we can't
• 37:13
  Speaker 4: get that.
• 37:14
  Speaker 2: And so I feel like where.
• 37:17
  Speaker 4: Most women go wrong is if I were to count
• 37:20
  Speaker 4: out protein every day and focus on protein every day,
• 37:23
  Speaker 4: one I can overeat right depending and we've seen that
• 37:26
  Speaker 4: depending on where I'm getting my protein sources. But let's
• 37:30
  Speaker 4: bring it back of like, Okay, I'm going to have
• 37:31
  Speaker 4: a meal, I'm going to have thirty grams, and then
• 37:33
  Speaker 4: a couple hours later, maybe I'm not hungry, but I
• 37:36
  Speaker 4: don't know what I'm gonna eat again, I'm gonna have
• 37:38
  Speaker 4: thirty grams or Okay, like this morning I was on
• 37:41
  Speaker 4: the go, I didn't get it.
• 37:42
  Speaker 2: I was I didn't get breakfast.
• 37:43
  Speaker 4: I brought a protein shake so I could get it,
• 37:45
  Speaker 4: maintain that amino acid profile, think less, implement more, and
• 37:49
  Speaker 4: then that consistency.
• 37:51
  Speaker 2: Yeah.
• 37:52
  Speaker 3: Oh, spot on.
• 37:53
  Speaker 1: So the nutrient timing is very important. What is that
• 37:57
  Speaker 1: window around to work out?
• 38:01
  Speaker 4: I love the research, Yeah, and I think this is
• 38:04
  Speaker 4: where I've spent I don't know that the science has
• 38:07
  Speaker 4: led me to explore this more, particularly in women, for
• 38:12
  Speaker 4: two reasons.
• 38:13
  Speaker 2: One, women tend.
• 38:14
  Speaker 4: To fast before they exercise, partly because of the GI distress,
• 38:18
  Speaker 4: Like we get more gut distressed before we go to exercise.
• 38:23
  Speaker 4: But it seems like, and this is built on many
• 38:26
  Speaker 4: pieces of data, that having protein in our bellies before
• 38:31
  Speaker 4: exercise is more impactful than after exercise, and of course
• 38:35
  Speaker 4: more impactful than no exercise or no food at all.
• 38:39
  Speaker 4: And it does seem to be the case and more
• 38:42
  Speaker 4: important for perimenopause. And so, like what I would say
• 38:46
  Speaker 4: is shift the narrative. For the longest time, we've really
• 38:49
  Speaker 4: been talking about this window of opportunity post exercise, but
• 38:55
  Speaker 4: all of that data was done in men, and now
• 38:58
  Speaker 4: what we're seeing is like it we probably would have
• 39:00
  Speaker 4: a greater impact. Well, we have and we have this data,
• 39:03
  Speaker 4: greater impact on lean mass, greater improvement and train volume,
• 39:07
  Speaker 4: greater fat oxidation, greater energy expenditure if we have some
• 39:12
  Speaker 4: protein prior to exercise, And so what does that look like?
• 39:16
  Speaker 4: I mean, I would say, if you've had a meal
• 39:18
  Speaker 4: within a couple hours, great, But if you haven't something
• 39:21
  Speaker 4: within you know, thirty to sixty minutes, that's more easily digestible.
• 39:25
  Speaker 5: So it's not the thirty minutes after that whole.
• 39:31
  Speaker 6: Here where I would be all the time, like, make
• 39:33
  Speaker 6: sure you concern consume x amount of protein carbs after
• 39:39
  Speaker 6: your workouts.
• 39:40
  Speaker 2: So that's not I wouldn't throw that out the window.
• 39:44
  Speaker 4: What I would say is that becomes less important if
• 39:47
  Speaker 4: you're fueled before. And for a woman, I would tell
• 39:50
  Speaker 4: her to eat before prioritize that versus after. And you
• 39:54
  Speaker 4: probably unless you just did a very long intense workout,
• 39:58
  Speaker 4: you probably don't need both. You know, then after have
• 40:01
  Speaker 4: a meal within an hour. And that's where I think
• 40:04
  Speaker 4: we've put so much emphasis on the back end of
• 40:06
  Speaker 4: workouts that we're going underfueled into workouts. And so yes,
• 40:11
  Speaker 4: if you're a person that can eat or you're you're
• 40:16
  Speaker 4: busy and you can get your workout in, then absolutely
• 40:19
  Speaker 4: you should priority. And you haven't eaten or fueled, then
• 40:22
  Speaker 4: you absolutely should prioritize some carbs and or protein depending
• 40:26
  Speaker 4: on how much endurance exercise you did or how much
• 40:30
  Speaker 4: muscleglichogen you depleted within the first thirty minutes. Yeah, but
• 40:35
  Speaker 4: if you I would say prioritize on the front end,
• 40:39
  Speaker 4: and then if you do that, you're really looking at
• 40:42
  Speaker 4: your next meal after excerpts.
• 40:44
  Speaker 5: Yeah, that makes sense.
• 40:45
  Speaker 6: What about fasted cardio people that wake up and want
• 40:49
  Speaker 6: to do that fasted cardio, because I feel like that's
• 40:52
  Speaker 6: a big trend right now.
• 40:55
  Speaker 2: Here's my unpopular opinion on that.
• 40:59
  Speaker 4: Like, if you want to do that and you have
• 41:01
  Speaker 4: no performance or body composition goals and you're doing it
• 41:03
  Speaker 4: for your mental health, great, Like if it's just moderate
• 41:07
  Speaker 4: cardio and that's you're doing it because you enjoy it,
• 41:10
  Speaker 4: fasting is not going to be that big of a deal.
• 41:13
  Speaker 4: You really won't see a lot of training benefit, but
• 41:15
  Speaker 4: you're getting that heart benefit.
• 41:18
  Speaker 2: You absolutely need to have something.
• 41:20
  Speaker 4: Then when you finish, if you're doing it with the
• 41:24
  Speaker 4: goal of burning more fat and calories, you are digging
• 41:28
  Speaker 4: yourself a hole, and you are going to burn more
• 41:31
  Speaker 4: muscle and you're actually going to burn less fat, and
• 41:34
  Speaker 4: we're probably going to be more fatigued.
• 41:37
  Speaker 2: Now.
• 41:37
  Speaker 4: I'll be totally honest, Like, sometimes I run at five am,
• 41:41
  Speaker 4: and the last thing I'm going to do is eat.
• 41:43
  Speaker 4: I do try to have some amino acids, but I'm
• 41:46
  Speaker 4: not training for anything. I'm doing it for my mental health.
• 41:50
  Speaker 4: So I'm like running or for my cardiovascular health. So
• 41:53
  Speaker 4: i might do once in a while, like a fasted run,
• 41:56
  Speaker 4: you know, four to five miles, but then I come
• 41:58
  Speaker 4: home and I eat and probably had a snack before
• 42:01
  Speaker 4: I went to bed, and so I'm just fine.
• 42:03
  Speaker 2: It's very different.
• 42:04
  Speaker 4: But to do it, to do it, to say like
• 42:07
  Speaker 4: it's going to help me, it is not what we
• 42:10
  Speaker 4: should be doing.
• 42:12
  Speaker 3: You heard it here, Mike Drop. So does it matter
• 42:17
  Speaker 3: if you have.
• 42:18
  Speaker 1: Like fifteen grams of protein before and then fifteen like
• 42:21
  Speaker 1: you don't have the full thirty because we want the
• 42:23
  Speaker 1: full thirty? Can you break it up or does the
• 42:27
  Speaker 1: physiology not work that way?
• 42:29
  Speaker 4: Yeah, you can break it up for sure. It's about
• 42:32
  Speaker 4: it really comes down. The whole goal is to fill
• 42:35
  Speaker 4: up our amino acid pool, to have amino acids readily
• 42:38
  Speaker 4: available and within the bloodstream, especially during cardiovascular exercise, we
• 42:43
  Speaker 4: do oxidize the branch chain amino acids, which you'll find
• 42:46
  Speaker 4: in like a protein.
• 42:48
  Speaker 2: So I would say some is better than none.
• 42:51
  Speaker 4: But what we what I wouldn't do is I could
• 42:55
  Speaker 4: feel that might be a strategy of like, oh, I'm
• 42:57
  Speaker 4: going to take fifteen here, and then I'm going to
• 42:59
  Speaker 4: take fifteen here, and then I'm not going to have
• 43:00
  Speaker 4: a meal for a few hours. I would say, just
• 43:03
  Speaker 4: put you know, the twenty grams at the beginning.
• 43:06
  Speaker 2: And then you know, it buys you a little bit.
• 43:08
  Speaker 4: Of time after you exercise actually sit down and have
• 43:11
  Speaker 4: a whole meal. I think when I was younger, I
• 43:15
  Speaker 4: didn't I underappreciated the impact of whole body metabolism on
• 43:19
  Speaker 4: eating real food, you know.
• 43:21
  Speaker 2: Like oh, a protein bar, like I'm on the go.
• 43:23
  Speaker 4: I'm a big proponent of dietary supplements because they help
• 43:27
  Speaker 4: us meet our needs. But the majority of especially women,
• 43:31
  Speaker 4: like we need the benefits of digesting and absorbing whole foods,
• 43:35
  Speaker 4: our whole proteins, our fruits and our vegetables and our grains.
• 43:39
  Speaker 4: You don't get that from a protein supplement.
• 43:42
  Speaker 1: Yeah, okay, So then let's move on to the cardio portion.
• 43:47
  Speaker 3: This is where it it's really fun.
• 43:49
  Speaker 5: This is so good.
• 43:51
  Speaker 1: So we have different types of cardio that work different
• 43:56
  Speaker 1: systems in the body. So we have the low and
• 44:00
  Speaker 1: intensity study state zone two and then we have the
• 44:02
  Speaker 1: high intensity umbrella. So, in your opinion or what the
• 44:07
  Speaker 1: science says, do we need both of those for good
• 44:11
  Speaker 1: quality cardiovascular help?
• 44:14
  Speaker 2: Gosh, that's a loaded question. Do we need both? Probably not.
• 44:24
  Speaker 4: It comes down to load on the body and time efficiency.
• 44:28
  Speaker 4: I think for most people it would be beneficial to
• 44:32
  Speaker 4: do a little bit of both, because you can't do
• 44:35
  Speaker 4: high intensity every single day, and nor should you, and
• 44:38
  Speaker 4: there's actually data to say that can result in negative
• 44:42
  Speaker 4: consequences if you do hit every day, whereas on the
• 44:47
  Speaker 4: opposite side, if we do load to moderate all of
• 44:49
  Speaker 4: the time every day, we become adapted and you don't
• 44:54
  Speaker 4: see any benefits.
• 44:56
  Speaker 2: So there's a maintenance component.
• 44:57
  Speaker 4: And like I mentioned, we do see this rise in
• 44:59
  Speaker 4: or theopedic concerns and injury from the wear and tear,
• 45:04
  Speaker 4: which is where the blend of both comes in. And
• 45:08
  Speaker 4: it goes back to that consistency. If I have more
• 45:11
  Speaker 4: tools in my toolbox, and I'm more likely on the
• 45:13
  Speaker 4: day I only have twenty minutes to exercise. I don't
• 45:16
  Speaker 4: need two hours, I need twenty minutes. I need fifteen minutes,
• 45:19
  Speaker 4: and I can put something in there.
• 45:21
  Speaker 1: Yeah, okay, So I love your very wise approach that
• 45:27
  Speaker 1: is obviously ACKed in science. But then also kind of
• 45:31
  Speaker 1: what you see as these the extremes of only do
• 45:37
  Speaker 1: this or don't do this really blending in because it
• 45:41
  Speaker 1: depends on if a female super stressed, I'm not going
• 45:46
  Speaker 1: to have her just go do hit every day because
• 45:48
  Speaker 1: she's exhausted, and that's where some of that lower steady
• 45:52
  Speaker 1: state comes into play. And if it gets her out
• 45:55
  Speaker 1: the door, Like I'm a big cyclist, I'm not giving
• 45:58
  Speaker 1: that up, and so those rides are important. There's a
• 46:02
  Speaker 1: time and a place for that. One hundred percent. Is
• 46:04
  Speaker 1: there a study recently that you have changed your mind on,
• 46:11
  Speaker 1: Like if you've had an opinion or the science says this,
• 46:13
  Speaker 1: and then something has changed and you're like, well, I
• 46:16
  Speaker 1: didn't see that coming, or it's a different idea.
• 46:20
  Speaker 3: Maybe I don't know.
• 46:21
  Speaker 4: I would say like my mind has changed a little
• 46:24
  Speaker 4: bit with every study I read, so I'm very open minded,
• 46:29
  Speaker 4: But no, not really. I think I think you said
• 46:33
  Speaker 4: it best when we started. It feels like this space
• 46:36
  Speaker 4: of perimenopause, the voices have gotten so loud and so
• 46:41
  Speaker 4: black and white, and it's made me step back to say, like,
• 46:45
  Speaker 4: what are the messages that are being said and how
• 46:48
  Speaker 4: are we communicating them? Because nothing is black and white.
• 46:51
  Speaker 4: So I don't know. I think the science in there's
• 46:59
  Speaker 4: a term called exercise snacking. I don't know if you've
• 47:02
  Speaker 4: heard of that. It's where like little spurts of exercise
• 47:08
  Speaker 4: throughout the day is appearing to have a bigger health
• 47:11
  Speaker 4: impact than was originally thought opposed to like our general
• 47:15
  Speaker 4: recommendations of one hundred and fifty minutes per week, kind
• 47:18
  Speaker 4: of these big goals. So it's changed enough where I'm like, ah,
• 47:23
  Speaker 4: that's an interesting thought. But think about it if I'm
• 47:28
  Speaker 4: doing exercise snacks. I don't know about you, but if
• 47:33
  Speaker 4: I think about exercise, I start sweating, like I might
• 47:35
  Speaker 4: as well just go the ten minutes like for the snack.
• 47:38
  Speaker 2: Like just give me.
• 47:39
  Speaker 4: Like, so I'm thinking about like what population is that
• 47:43
  Speaker 4: most feasible for. So I would say that that piece
• 47:48
  Speaker 4: is kind of interesting. But I think what you said
• 47:51
  Speaker 4: again is really important where you say, if you have
• 47:53
  Speaker 4: a woman that is not feeling well and underslept, there's
• 47:57
  Speaker 4: a lot of hormones like cortisol better are elevated.
• 48:01
  Speaker 2: And sometimes we can exacerbate that.
• 48:04
  Speaker 4: And so it's really there is no one size fits
• 48:07
  Speaker 4: all because maybe that day she just needs to go
• 48:09
  Speaker 4: for a walk. Is the walk going to give her
• 48:11
  Speaker 4: a ton of benefits on our body composition or metabolism. No,
• 48:15
  Speaker 4: but it's going to get our blood flowing and then
• 48:17
  Speaker 4: she's going to sleep better and she's going to feel better.
• 48:19
  Speaker 2: And so I think we have to.
• 48:22
  Speaker 4: Realize that some of those days maybe you just need
• 48:24
  Speaker 4: to take a nap, or maybe you don't need to
• 48:26
  Speaker 4: worry about the high intensity and the heavy lifting. You
• 48:28
  Speaker 4: just need to go walk and you'll have more energy
• 48:31
  Speaker 4: and recover better.
• 48:32
  Speaker 2: So I don't know if I answered your question.
• 48:36
  Speaker 1: No, I think it's good. I think if we break it,
• 48:39
  Speaker 1: if we really go back, and this is where it's
• 48:41
  Speaker 1: like super boring and it's not flashy, and so it
• 48:45
  Speaker 1: gets missed because everyone wants the latest and greatest. But
• 48:48
  Speaker 1: when we come back, it's like this is all back
• 48:51
  Speaker 1: to the basic. Eat whole foods from the earth, try
• 48:56
  Speaker 1: to have a variety, have more protein because we know
• 48:59
  Speaker 1: that we don't process it the same way do any
• 49:03
  Speaker 1: kind of strength training. Sure, we need to have different
• 49:06
  Speaker 1: rep ranges in there for different reasons, have a variety
• 49:11
  Speaker 1: of the cardio. Whatever you're going to do. Sure, it's
• 49:13
  Speaker 1: probably best to maybe mix in a little of this
• 49:16
  Speaker 1: and a little of that. But there is not a single,
• 49:19
  Speaker 1: you know, exact copy like cookie cutter program that this
• 49:24
  Speaker 1: is what you have to do or you're not getting results.
• 49:28
  Speaker 1: Because I hear this all the time. I'll give some
• 49:30
  Speaker 1: advice and they'll be like, but is that for perimenopause.
• 49:33
  Speaker 1: I'm like, it's for anybody, you know, do certain things
• 49:39
  Speaker 1: change or our ability to recover all of those things.
• 49:41
  Speaker 1: But from what I've been hearing you say is that
• 49:44
  Speaker 1: it's a really well balanced, boring approach that probably hasn't changed.
• 49:50
  Speaker 1: But what we need to come back to with all
• 49:53
  Speaker 1: of these other things and these noises in the space.
• 49:59
  Speaker 4: Yeah, I I think when someone asks you is it
• 50:01
  Speaker 4: for perimenopause, everyone is going to feel perimenopause different. So
• 50:06
  Speaker 4: it's leaving that space to say like, no, I'm really
• 50:08
  Speaker 4: tired today, Like I can't do the hit if I
• 50:11
  Speaker 4: recover today, then my hit tomorrow is going to be
• 50:14
  Speaker 4: so much better. Whereas that's not the message that we
• 50:17
  Speaker 4: were ever taught exercise more and eat less. Is that
• 50:19
  Speaker 4: day to day and day out, and in perimenopause, we
• 50:22
  Speaker 4: need to have a better understanding that you are going
• 50:25
  Speaker 4: to have more ups and downs, whether that's sleep, whether
• 50:28
  Speaker 4: that's hormones, whether that's recovery, and it's going to be
• 50:31
  Speaker 4: different for all three of us. And so I think
• 50:33
  Speaker 4: it's taking that boring message but being very much more
• 50:37
  Speaker 4: a tune with your body and how it's responding and
• 50:40
  Speaker 4: being able to give yourself grace and adapt accordingly.
• 50:44
  Speaker 6: For sure, and going back to what you said of
• 50:46
  Speaker 6: taking note to how you feel, and so you can
• 50:50
  Speaker 6: take stock in that. I feel like that's something I've
• 50:52
  Speaker 6: experienced recently where I have felt more exhausted, more tired.
• 50:58
  Speaker 6: And yeah, you can make the excuse, I have a
• 51:00
  Speaker 6: one year old. I you know, new mom, you're working,
• 51:04
  Speaker 6: you're managing a household, all of the things. But once
• 51:08
  Speaker 6: I got blood work and you're in testing and I'm
• 51:13
  Speaker 6: in a drenal failure or well, my adrenals are shot basically,
• 51:18
  Speaker 6: and so I really wasn't listening to myself and because
• 51:23
  Speaker 6: it's go go go, like I can't miss a workout,
• 51:25
  Speaker 6: I can't rest, And she's my doctor specifically said, you know,
• 51:32
  Speaker 6: hit workouts are not going to be your friend right now.
• 51:36
  Speaker 6: You need to rest and move obviously and do the things.
• 51:41
  Speaker 6: And it's exactly what you're saying, like, listen to your body.
• 51:45
  Speaker 6: If you need to rest, rest so then you do
• 51:47
  Speaker 6: have energy. And I have been doing that. I've been
• 51:50
  Speaker 6: better and I have had way more energy the next day.
• 51:53
  Speaker 6: But I think as women, we beat ourselves up if
• 51:55
  Speaker 6: we don't go and do that workout. We don't get,
• 51:58
  Speaker 6: you know, check all the things off of our list.
• 52:01
  Speaker 6: So I think that's such a strong, important message and
• 52:03
  Speaker 6: I like hearing it from someone who has all the
• 52:05
  Speaker 6: science of you do need to listen to yourself and
• 52:09
  Speaker 6: give yourself grace.
• 52:12
  Speaker 4: Yeah, and I'll just say one thing in your personal
• 52:14
  Speaker 4: case of it's not going to make it worse. It's
• 52:16
  Speaker 4: going to make it worse if you're underslept and underfueled,
• 52:19
  Speaker 4: because we can't forget the mental health oh yeah, right
• 52:22
  Speaker 4: that I feel like sometimes that keeps us afloat.
• 52:24
  Speaker 2: So I would say, just make sure you're fueled. And
• 52:25
  Speaker 2: then you hit maybe once or a couple of times.
• 52:28
  Speaker 6: But yeah, yeah, because the mental health piece is huge
• 52:31
  Speaker 6: for me in that too. Running is like my mental
• 52:35
  Speaker 6: health too.
• 52:37
  Speaker 2: For sure.
• 52:38
  Speaker 1: So if we move it back to the metabolic syndrome,
• 52:41
  Speaker 1: because a lot of women don't know exactly what that
• 52:44
  Speaker 1: is and what we do if they indeed have that.
• 52:49
  Speaker 4: Yeah, So I mean metabolic syndrome really simply is our
• 52:54
  Speaker 4: inability to regulate glucose and insulin, our response to insulin
• 53:00
  Speaker 4: of maintained blood glucose on our own, and that can
• 53:05
  Speaker 4: be a result of many things, and it just so
• 53:09
  Speaker 4: happens that estrogen does have a protective effect against metabolic
• 53:14
  Speaker 4: syndrome but also cardiovascular disease. So even if you're healthy
• 53:19
  Speaker 4: and you have been and you've been active, as our
• 53:22
  Speaker 4: hormones down regulate or are so variable in perimenopause, just
• 53:28
  Speaker 4: automatically we're at greater risk for some of these conditions.
• 53:31
  Speaker 4: That doesn't mean we will get them, but that just
• 53:35
  Speaker 4: goes back to having some of those normal blood work
• 53:39
  Speaker 4: of what was normal for you and how has it changed.
• 53:43
  Speaker 4: Because sometimes I think about our healthcare in the United States,
• 53:46
  Speaker 4: I think is pretty terrible. Like you go in if
• 53:48
  Speaker 4: you're healthy, they don't know what to do with you.
• 53:50
  Speaker 4: They get a single time snap of what's going on
• 53:54
  Speaker 4: when for perimenopause it could be different two days later,
• 53:57
  Speaker 4: and so it just allows you like having some of
• 54:00
  Speaker 4: those so you can be your own advocate for that
• 54:02
  Speaker 4: and a lot of times one of the initial.
• 54:07
  Speaker 2: Side effects of some.
• 54:08
  Speaker 4: Of that metabolic or that glucose dysregulation is weight gain,
• 54:12
  Speaker 4: is fatigue, and of course, like that can be related
• 54:14
  Speaker 4: to a lot of things, so it's not necessarily cause
• 54:17
  Speaker 4: and effect, but we just have this increased risk as
• 54:21
  Speaker 4: we transition into postmenopause.
• 54:25
  Speaker 1: What do you feel about electrolytes? Do you think that
• 54:28
  Speaker 1: they're needed on a day to day basis for someone
• 54:31
  Speaker 1: exercising an hour a day a different outside of like
• 54:35
  Speaker 1: an endurance sport or longer than ninety minutes.
• 54:40
  Speaker 4: I mean, I would say it depends on how much
• 54:43
  Speaker 4: salt you're eating, Like I preferably would rather.
• 54:45
  Speaker 2: Eat my salt than drink it.
• 54:49
  Speaker 4: In some cases, yes, if someone is under hydrated and
• 54:53
  Speaker 4: not really getting enough nutrients and they're you know, I
• 54:56
  Speaker 4: feel like some women are so concerned about eating clean
• 55:00
  Speaker 4: all of our unprocessed foods, but in reality if you
• 55:03
  Speaker 4: have some processed foods and you're exercising, you probably don't
• 55:06
  Speaker 4: need that extra sodium. My other thing would be if
• 55:09
  Speaker 4: if someone is feeling really fatigued, first and foremost, check
• 55:14
  Speaker 4: your hydration levels. And it's good to check your electrolytes,
• 55:18
  Speaker 4: like really.
• 55:18
  Speaker 2: How much sodium?
• 55:19
  Speaker 4: And it's not just sodium, there's other electrolytes, magnesium chloride,
• 55:24
  Speaker 4: and so it is a good approach. If someone is
• 55:29
  Speaker 4: regularly dehydrated, I think it's in a heavy sweater, but
• 55:34
  Speaker 4: not something we all need. There's some you know, other
• 55:37
  Speaker 4: ways to get it, especially through our food.
• 55:42
  Speaker 1: So can people come and work with you specifically or
• 55:46
  Speaker 1: that's not an.
• 55:49
  Speaker 4: I mean no, only if they want to come get
• 55:52
  Speaker 4: a master's or a PhD. Still brainstorming on how to
• 55:57
  Speaker 4: do that because I yes, so unfortunately know.
• 56:00
  Speaker 3: Yeah they thought this moment, we'll see.
• 56:03
  Speaker 2: Yeah, not at this moment.
• 56:05
  Speaker 6: As a researcher and someone in the science field, are
• 56:11
  Speaker 6: you working on anything that you are so excited about
• 56:14
  Speaker 6: right now that you haven't talked about or I know
• 56:17
  Speaker 6: we're coming to the end, but I just I think
• 56:20
  Speaker 6: it's so interesting what you do day in and day out,
• 56:23
  Speaker 6: and I just wondered what.
• 56:25
  Speaker 5: You're working on right now that you're excited about.
• 56:28
  Speaker 4: Well, thanks for asking. Science takes forever. So I think
• 56:33
  Speaker 4: that's the hard part. Yes, we have a couple uh
• 56:37
  Speaker 4: projects that have looked at performance and metabolism across the
• 56:43
  Speaker 4: menstrual cycle, so kind of premenopause to really understand do
• 56:47
  Speaker 4: we need to change, modify our recovery strategy some of
• 56:51
  Speaker 4: those things. And then I'm so most excited about our
• 56:55
  Speaker 4: perimenopause group. And we have a really cool study right
• 56:59
  Speaker 4: now lookoking at fasting versus protein prior to some exercise,
• 57:04
  Speaker 4: on fat, metabolism, on muscle, on energy expenditure, along with
• 57:11
  Speaker 4: some other like lifestyle factors to then my hope is
• 57:15
  Speaker 4: that we set up more of a training study to
• 57:18
  Speaker 4: really understand, Like one question I have is, so everyone
• 57:23
  Speaker 4: says lift heavy, but what is the biggest stimulus we
• 57:28
  Speaker 4: need to actually see changes in muscle size and quality,
• 57:32
  Speaker 4: particularly in this space, we don't know. Like we could
• 57:34
  Speaker 4: be seeing lift heavy which also increases testosterone have lots
• 57:38
  Speaker 4: of benefit, but how do we translate that what is
• 57:41
  Speaker 4: that leverage point? So and then we have some really
• 57:45
  Speaker 4: cool female athlete work. I think that the more we
• 57:48
  Speaker 4: understand even about what younger women do. It really impacts
• 57:53
  Speaker 4: this phase because I think you're speaking to someone like myself.
• 57:56
  Speaker 4: I was a collegiate athlete. I was always active. Now
• 58:00
  Speaker 4: you go to the doctor for a primary care and
• 58:02
  Speaker 4: no one knows what to do with you. You're healthy, you
• 58:04
  Speaker 4: have all these things, You've exercised your whole life, but
• 58:08
  Speaker 4: I'm not the same, Like I need you know, like
• 58:10
  Speaker 4: what is changing? And so it's really understanding what's happening
• 58:15
  Speaker 4: we as we age.
• 58:18
  Speaker 1: Yeah, and I think that this is still such a
• 58:20
  Speaker 1: new topic, you know where women were getting more research
• 58:23
  Speaker 1: on women, but there's still a lot that do you
• 58:26
  Speaker 1: think that we don't know.
• 58:28
  Speaker 2: One hundred percent?
• 58:29
  Speaker 4: And something that hasn't even come up that I want
• 58:31
  Speaker 4: to plant the seed of I'm a whole foods person.
• 58:35
  Speaker 2: We identify that.
• 58:36
  Speaker 4: But there are some really kick ass ingredients that can help.
• 58:39
  Speaker 2: Us feel better, like put your tools together.
• 58:42
  Speaker 4: But then, like Laura, you spoke to this, but what
• 58:47
  Speaker 4: are some of the things that can help with our
• 58:48
  Speaker 4: brain fog, with our sleep, with our like what are
• 58:51
  Speaker 4: some key ingredients and dietary supplements that I might not
• 58:54
  Speaker 4: be able to get in my diet. And so we
• 58:57
  Speaker 4: do look at some of those key ingredients or what
• 58:59
  Speaker 4: are some dietary supplements that help with feasibility and we
• 59:04
  Speaker 4: just don't know how they've impacted female FIZ over the
• 59:07
  Speaker 4: last you know, the longest time, or what happens when
• 59:10
  Speaker 4: we start to pair some of the ingredients. We know
• 59:12
  Speaker 4: that works, but we know our brains are different and
• 59:15
  Speaker 4: our guts and our absorption is different. So I feel
• 59:18
  Speaker 4: like that's still untapped potential. And I know, like Stacy
• 59:22
  Speaker 4: has mentioned a couple ingredients and I know you guys
• 59:25
  Speaker 4: have talked about creatin and it's it's still understanding how
• 59:29
  Speaker 4: does that help certain symptoms for And I'm all about
• 59:33
  Speaker 4: health and quality of life of how can we optimize
• 59:35
  Speaker 4: that and very kind of feasible and effective strategies.
• 59:39
  Speaker 7: I am so grateful for you that we need a
• 59:43
  Speaker 7: part time I know, because I feel like we still
• 59:47
  Speaker 7: I could have an entire day with you.
• 59:49
  Speaker 3: You're like, I don't want to have an entire day
• 59:51
  Speaker 3: with you, Haley.
• 59:53
  Speaker 1: I don't know, but this was fascinating and I we're
• 1:00:00
  Speaker 1: so grateful for your time and for your devotion to
• 1:00:05
  Speaker 1: giving and unlocking this information for a lot of the
• 1:00:08
  Speaker 1: females well for all of the females out there and
• 1:00:11
  Speaker 1: our physiology and kind of tapping into these underserved areas
• 1:00:16
  Speaker 1: of study that over the next decade. I feel like
• 1:00:20
  Speaker 1: my daughter is going to really benefit from you, from
• 1:00:24
  Speaker 1: us stepping into the spotlight and people like you that
• 1:00:26
  Speaker 1: are actually in the labs. So thank you so much
• 1:00:30
  Speaker 1: for everything that you do and for joining us today.
• 1:00:32
  Speaker 1: This has been a fascinating conversation and we just thoroughly
• 1:00:36
  Speaker 1: loved having you on today.
• 1:00:38
  Speaker 4: Thanks for having the conversation and for translating. I feel
• 1:00:41
  Speaker 4: like you guys get all the information out, so appreciate you.
• 1:00:45
  Speaker 3: Thanks for listening.
• 1:00:47
  Speaker 6: If you enjoyed this episode, please consider giving us a
• 1:00:50
  Speaker 6: five star review and sharing the body Pod with your friends.
• 1:00:54
  Speaker 3: Until next time,