Latest / The Body Pod / Mastering Menopause & Strength Training: Expert Insights with Selene Yeager

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Mastering Menopause & Strength Training: Expert Insights with Selene Yeager · 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. In this episode of The Body Pod,
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Speaker 1: we sit down with fitness journalist and endurance athlete Selene
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Speaker 1: Jaeger to talk all about training, menopause, and navigating the
0:21
Speaker 1: ever evolving landscape of women's health. From her collaboration with
0:25
Speaker 1: doctor Stacy Simms to insights on strength training, nutrition, and
0:30
Speaker 1: the science behind hormonal shifts. Selene breaks down the biggest
0:34
Speaker 1: myths and shares practical strategies for thriving through every stage
0:39
Speaker 1: of life. Whether you're an athlete or just looking to
0:42
Speaker 1: feel stronger and more energized, This conversation is packed with
0:46
Speaker 1: expert wisdom and real life solutions. Let's get into the show.
0:57
Speaker 1: Welcome Selene, now to the body Pod. So it's your
1:03
Speaker 1: turn to be in the hot seat.
1:05
Speaker 2: I know it's great. I feel like we see a
1:07
Speaker 2: lot of each other these days, so.
1:11
Speaker 1: Welcome, and I'm super excited to get your take on
1:16
Speaker 1: all of these questions. I mean, some of them might
1:18
Speaker 1: be similar to what you were asking me, but I
1:21
Speaker 1: want to know, like before we even start and get
1:25
Speaker 1: into all of the questions, how did you get into
1:30
Speaker 1: book publishing, author writing, all of that.
1:35
Speaker 2: Yeah, I honestly always wanted to be a writer. I
1:40
Speaker 2: didn't even really know what that meant, Like when I
1:42
Speaker 2: was in high school. Even my health teacher, when I
1:45
Speaker 2: would hand in things, she would say, you should consider
1:48
Speaker 2: being a writer. Have a really good way with words,
1:50
Speaker 2: and you put things together well, so I thought, And
1:53
Speaker 2: it was just always something that I wanted to pursue.
1:57
Speaker 2: But I didn't necessarily want to be a newspaper journalist.
2:00
Speaker 2: And that's all I really knew at that time. So
2:01
Speaker 2: I went to college and I thought I'll go pre med.
2:05
Speaker 2: I don't know exactly what I was thinking, but I
2:07
Speaker 2: started pre med and then I thought, I don't want
2:09
Speaker 2: to go to school for eight years, and I pursued
2:14
Speaker 2: English anatomy and also advertising copywriting of all things. Like
2:19
Speaker 2: I just started cobbling together this degree. And it's funny, Hayley,
2:25
Speaker 2: because I use all of it, like I now sort
2:27
Speaker 2: of sell health and fitness and write and you know,
2:30
Speaker 2: So it's what I ended up doing. So I got
2:33
Speaker 2: out of school with this sort of communications degree, with
2:37
Speaker 2: this scientific background, and I became a science writer. So
2:40
Speaker 2: I was writing for very sexy publications like Infectious Diseases
2:44
Speaker 2: and children and you know, like literally, and I thought,
2:48
Speaker 2: I don't want to do this for the rest of
2:49
Speaker 2: my life. And then I discovered Roadale Press and they
2:54
Speaker 2: did prevention, men's health, women's health, bicycling, and I thought,
2:58
Speaker 2: that's it, like that, That's what I want to be doing.
3:01
Speaker 2: And I just kept sending them resumes and they kept
3:03
Speaker 2: rejecting me. And then one day a head hunter that
3:07
Speaker 2: they had hired found I guess all my resumes and
3:10
Speaker 2: called me and I got a job there. And that's
3:12
Speaker 2: how it all started.
3:13
Speaker 1: Wow. Okay, so you can be a ghost writer m h.
3:17
Speaker 1: And I mean, like, do you do you do the
3:20
Speaker 1: editing as well.
3:22
Speaker 2: I'm not as much of an editor I have. Well,
3:26
Speaker 2: writers and editors are very different jobs. I prefer being
3:30
Speaker 2: the writer. So the writer is the person who takes
3:33
Speaker 2: all the information gets synthesizes it into a constructor an idea,
3:39
Speaker 2: and puts it together in whatever language they are looking
3:42
Speaker 2: for to communicate to the audience that they're looking to communicate.
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Speaker 2: The editor takes that and finds especially finds what's missing,
3:49
Speaker 2: what's wrong when it needs you know how to work it.
3:51
Speaker 2: They work that piece of material. So a good editor
3:55
Speaker 2: always makes a writer better and I have. I filled
3:59
Speaker 2: in for a couple of my editors when they were
4:00
Speaker 2: on maternity leave and stuff, and I thought, this is
4:03
Speaker 2: such an unsung profession because they don't get bylines, they
4:06
Speaker 2: don't get any credit, they don't get any of the glory.
4:10
Speaker 2: My name is on the piece, other people's names are
4:12
Speaker 2: on books. But the editor is like a good editor
4:15
Speaker 2: is worth their waiting gold. They make everything so much better.
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Speaker 1: Well, I would be fired day one on either of them. Gods,
4:23
Speaker 1: please don't make me ever write a book.
4:25
Speaker 2: I were sure to him.
4:29
Speaker 1: Well, I became familiar with you from as a lot
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Speaker 1: of women have, through doctor Stacy Simms and the book
4:36
Speaker 1: or down next level. Yeah, so how did you connect
4:43
Speaker 1: with Stacy? Was it through this cycling world or did
4:47
Speaker 1: that just how did that happen?
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Speaker 2: Indirectly? Yes, I hadn't actually put it together that way,
4:52
Speaker 2: but indirectly it was through the cycling world. So I
4:57
Speaker 2: went out on my own after about three years of
4:59
Speaker 2: being in i'd a publishing house because I always wanted
5:01
Speaker 2: to be self employed. So I went out of my
5:03
Speaker 2: own and I freelanced, and I was always looking for
5:06
Speaker 2: people to partner with and to do books with. Because
5:08
Speaker 2: when you're a freelancer, a book is a great gig
5:11
Speaker 2: because you know you have a check. You know, I
5:13
Speaker 2: have like a large paid yeah, for a while, so
5:16
Speaker 2: I was always trying to get some bookwork on top
5:18
Speaker 2: of my magazine work and all of that kind of stuff.
5:20
Speaker 2: So I was in my eyes open. But I was
5:21
Speaker 2: also a USA Cycling coach, and I had a column
5:27
Speaker 2: in Bicycling Magazine and I wrote for them as a
5:30
Speaker 2: contributing editor for twenty seven years. So I was very
5:32
Speaker 2: involved because I was also a bike racer, very involved
5:35
Speaker 2: in that world, and I would always have to go
5:39
Speaker 2: every two years to this USA Cycling summit, which I
5:42
Speaker 2: would dread with the strength of seven sons, because they
5:46
Speaker 2: the same people would get up there. It was all men,
5:49
Speaker 2: and they would literally stand up there and say things
5:51
Speaker 2: like and they would be in charge of the women's group,
5:53
Speaker 2: and they'd be like, well, not really work with women,
5:56
Speaker 2: but this is what I think you should do. And
5:58
Speaker 2: I'm like, you don't work with women, don't care, and
6:00
Speaker 2: it would just be so frustrating to me. So I
6:03
Speaker 2: had to go. It was like twenty fourteen, I think,
6:05
Speaker 2: or twenty twelve was around that time, and I had
6:08
Speaker 2: to go and get my CECS, and a friend of
6:10
Speaker 2: mine that I was staying with said, I think you
6:14
Speaker 2: should go and see my friend, doctor Stacy Simms present.
6:18
Speaker 2: I think you're going to really enjoy it this time
6:20
Speaker 2: the conference, It's like okay. So I went and saw
6:23
Speaker 2: her speak at the summit and she got up on
6:27
Speaker 2: the stage in front of like largely a male audience
6:30
Speaker 2: as it was, and talked about menstrual cycles and the
6:33
Speaker 2: luteal phase and all of these things that I never
6:36
Speaker 2: had heard anybody ever talk about anywhere, and sex differences.
6:41
Speaker 2: And she got off that stage and people it was
6:43
Speaker 2: like the Messiah like people followed her. She went out
6:45
Speaker 2: the door and there's a line, like super deep line,
6:48
Speaker 2: and I thought this. I immediately thought she needs a book,
6:52
Speaker 2: like we need I need to get this out. So
6:55
Speaker 2: I stood in the line and I said, Hi, I'm
6:58
Speaker 2: Selene Jaeger. Blah blah blah. You need a book and
7:01
Speaker 2: I can help you get it done. And she literally said, cool,
7:04
Speaker 2: let's do it. And two weeks later, I was on
7:06
Speaker 2: a plane. I'm I getting and I'm flying out to Fairfax.
7:11
Speaker 2: And you know, at the time, she was developing her
7:14
Speaker 2: drink mixes all that, and so I'm doing He'll repeats
7:17
Speaker 2: up Mount Tam and I'm ducking behind dumpsters and peen
7:20
Speaker 2: on sticks to like show her if I'm losing protein.
7:24
Speaker 2: You know, the whole the whole thing. It was so funny.
7:27
Speaker 2: But yeah, that was the start of it.
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Speaker 1: Okay, this is so funny about Stacy because I feel
7:31
Speaker 1: like that's how I got my in with her.
7:33
Speaker 2: Two.
7:33
Speaker 1: I was just hey, you want to do that?
7:35
Speaker 2: Cool? Sure, yeah, neat, let's do it.
7:43
Speaker 1: Wow, that's amazing. Okay, So when you were writing these
7:48
Speaker 1: well let's start with Roar. So when you were when
7:52
Speaker 1: you were kind of around that time because you just
7:54
Speaker 1: had you guys just relaunched a new, updated version, like.
8:00
Speaker 2: Yeah, it came out in twenty sixteen, so you know
8:04
Speaker 2: that's a long time in science. So after we did
8:08
Speaker 2: Next Level, or actually mean, while we were doing it,
8:11
Speaker 2: I was talking to the publisher saying, you know, we
8:14
Speaker 2: really should be because people once Next Level came out,
8:17
Speaker 2: a lot of people started buying Roar again, and I thought,
8:20
Speaker 2: we need to update this book. So we updated it.
8:24
Speaker 2: Is that last year time is a funny thing.
8:26
Speaker 1: I was going to say a year in the last
8:28
Speaker 1: year year and a half. Okay, So what were the
8:30
Speaker 1: biggest differences in the science world that you felt like
8:33
Speaker 1: you had to update this.
8:36
Speaker 2: That's a good question, and I feel like I did
8:38
Speaker 2: that so long ago. But the real thing was that
8:42
Speaker 2: there were just more more recent studies that were done
8:45
Speaker 2: on women specifically to include in that project, right, and
8:51
Speaker 2: really talking about there weren't even when we wrote that,
8:55
Speaker 2: people weren't worrying or rings or whoopstraps or any of
8:57
Speaker 2: that kind of stuff. There was no tech, so we
8:59
Speaker 2: would talking more about you know, there's a whole section
9:02
Speaker 2: on tech, sort of a whole section about how to
9:05
Speaker 2: track little more in depth nuanced knowledge about how women
9:09
Speaker 2: can respond or not respond to the luvial phase and
9:12
Speaker 2: ovulation and all that. So it was really just going
9:15
Speaker 2: back in and inserting the most recent science, adding stuff
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Speaker 2: that literally didn't exist when we wrote it the first time,
9:24
Speaker 2: and just making it a more current book.
9:27
Speaker 1: Yeah, I love that, do you? Okay? So outside of
9:31
Speaker 1: that you help? What is your role with Feisty?
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Speaker 2: Okay? I have the hip Play not Pause podcast and
9:39
Speaker 2: that has been going on since twenty twenty and it's
9:42
Speaker 2: just a place where I talk about how to adjust
9:46
Speaker 2: your training and your nutrition and your mindset with your
9:49
Speaker 2: changing physiology during this time of life, so you can
9:51
Speaker 2: still perform because mainstream menopause advice really does not work
9:56
Speaker 2: well for active athletic women because they just say you
10:00
Speaker 2: should exercise and eat well, and we're like, yeah, okay, great,
10:02
Speaker 2: you know.
10:02
Speaker 1: We're in that.
10:03
Speaker 2: Yeah, So it goes beyond that. And then I am
10:08
Speaker 2: also the content manager for a Feisty Menopause, which is
10:11
Speaker 2: the Umbrella brand. So I have a Feisty forty plus
10:14
Speaker 2: newsletter that goes it's pretty much it's not just menopause,
10:18
Speaker 2: but it's sort of anything masters level women, and I
10:21
Speaker 2: create anything under that brand that has to do with
10:24
Speaker 2: women in this demographic.
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Speaker 1: Okay, so the hit Play not Pause podcast, I mean,
10:31
Speaker 1: of course, any any female can listen to that is
10:35
Speaker 1: geared more towards the endurance athletic female.
10:39
Speaker 2: Your strength. It's it is geared towards women who are
10:44
Speaker 2: purposely active in care. It's kind of how I put it, like,
10:47
Speaker 2: because sometimes people get turned off by the word athlete.
10:50
Speaker 2: They don't self dot even people I talk to people
10:52
Speaker 2: all the time. They're like, well, yeah, I do triathlons
10:55
Speaker 2: and I do this, but I'm not really an athlete.
10:57
Speaker 2: I'm like, yeah, you kind of are, but they just aren't.
11:00
Speaker 2: They just don't identify that way. And I one hundred
11:02
Speaker 2: percent understand that. But it's anybody who even if they're
11:05
Speaker 2: on their peloton five days a week or whatever, they
11:09
Speaker 2: still feel the same effects. Right, They're still going through
11:12
Speaker 2: it and they're still maybe not enjoying their peloton rides anymore,
11:15
Speaker 2: or maybe they're at CrossFit and they don't know what
11:17
Speaker 2: body's going to show up and it's a drag. So
11:19
Speaker 2: it's really just helping people who are active and like
11:23
Speaker 2: being active continue to feel good in their bodies as
11:26
Speaker 2: their bodies are going through this really big transition.
11:29
Speaker 1: Okay, so what are the most common questions that you
11:33
Speaker 1: get as you are doing your podcast? What were the
11:38
Speaker 1: most popular topics? Way the common questions.
11:41
Speaker 2: I mean, the weight issue is by and large the
11:46
Speaker 2: biggest thing that comes up. It's body composition changes. Not
11:49
Speaker 2: just wait, I shouldn't just say wait, it's it is
11:51
Speaker 2: body composition changes. It is the where did my muscles go?
11:57
Speaker 2: Where did this fat game come from? Whereas my power?
12:01
Speaker 2: You know that kind of thing. Is it is, by
12:04
Speaker 2: and large, you know, the largest topic that comes up
12:07
Speaker 2: in this and I think that it it hits everybody.
12:11
Speaker 2: I believe it lands differently, if not harder, for this
12:16
Speaker 2: population because they're so accustomed to work in outcome out,
12:22
Speaker 2: you know, like I do this work, and this is
12:24
Speaker 2: what happens. And when all of a sudden you're doing
12:28
Speaker 2: this work and following the same same training peaks, plan,
12:32
Speaker 2: the same nutrition, all the things that have been working
12:35
Speaker 2: one plus one, E plus two, and all of a sudden,
12:37
Speaker 2: it's minus five. It's very disorienting.
12:41
Speaker 1: So along with these hormonal changes, do you think that
12:47
Speaker 1: then there is a need to train women differently?
12:51
Speaker 2: I mean and men or are women in the oh?
12:56
Speaker 2: I think there's a need. Yes. I let me breaface
13:00
Speaker 2: this by saying, I, of course came up not training
13:04
Speaker 2: any differently than men. Right. I was in a very
13:07
Speaker 2: male dominated sport. I was quite successful. However, once I
13:12
Speaker 2: met Stacey and started learning more, a lot of dots
13:16
Speaker 2: got connected. There were things that I would experience. I
13:20
Speaker 2: would be on my bike and I would not be
13:23
Speaker 2: able to I would just overheat right away, you know.
13:26
Speaker 2: I would be racing and it would be certain times
13:28
Speaker 2: that I would just like, I would not be able
13:30
Speaker 2: to thermal regulate, I'd be overheating or other my power
13:33
Speaker 2: didn't feel right, and I never until she had me
13:36
Speaker 2: track and I was like, oh, it's always sort of
13:38
Speaker 2: at the same time of my cycle. And then I learned.
13:42
Speaker 2: And sometimes it's just simple things like I would learn
13:44
Speaker 2: to just really get on top of my hydration. I
13:46
Speaker 2: would use like pre load products just to make sure
13:49
Speaker 2: I was super hydrated going in. These things, little things,
13:52
Speaker 2: but it makes a huge difference when you're racing your
13:54
Speaker 2: bike for four hours, you know, when you're doing these
13:56
Speaker 2: kind of things, that kind of something's a huge difference.
13:59
Speaker 2: So I don't know that I necessarily would have cycle
14:02
Speaker 2: sinced or done things like that, but I would have
14:04
Speaker 2: been more in tune to my cycle, and I would
14:07
Speaker 2: have been more in tune to how it impacted me
14:10
Speaker 2: and how to work with that, so I could just
14:12
Speaker 2: keep performing and not be flumoxed every twenty five days,
14:15
Speaker 2: you know, because I'd never tracked, I was like, what
14:17
Speaker 2: is happening? So I don't think people need to. I
14:20
Speaker 2: think that you can take this idea of training differently
14:23
Speaker 2: for a women, like over the top, and I think
14:27
Speaker 2: you see some of that, you know on online, but
14:32
Speaker 2: I do think that women, because we are so hormonally driven,
14:35
Speaker 2: our hormones are so different, we do need a different approach.
14:39
Speaker 2: We do need somebody who at least understands that you know,
14:41
Speaker 2: there are times of the month that your joints might
14:44
Speaker 2: be different, and women at postpartum. I remember like after
14:46
Speaker 2: I had my daughter, I felt like gumby, I'm like,
14:48
Speaker 2: I don't know what's happening, might pop a shoulder out,
14:51
Speaker 2: and I'm not sure what's going on. You need someone
14:54
Speaker 2: to really understand those things. It's important, and women are
14:57
Speaker 2: We take a journey with our hormones each month and
15:01
Speaker 2: over a course of our life, and so I think
15:03
Speaker 2: it's just important. And I will say one other thing
15:05
Speaker 2: for people who do like cycle thinking, because I don't
15:08
Speaker 2: want to just trash on that, because I do think
15:10
Speaker 2: that the people who do it are are very successful
15:13
Speaker 2: with it. One of the things that makes it successful
15:16
Speaker 2: for a lot of people is there following structure and
15:20
Speaker 2: a sense of periodization, where that where otherwise they were
15:23
Speaker 2: not doing anything structured. So if you purposely train it
15:27
Speaker 2: a certain intensity at certain times and then give yourself
15:29
Speaker 2: rest and then work on technique like that's going to
15:31
Speaker 2: be successful for you, right, and if it happens to
15:33
Speaker 2: sync in with your physiology, all the better.
15:37
Speaker 1: Yeah. And I think there's always in every field we
15:41
Speaker 1: see this pendulum swing where there's no one paying attention
15:46
Speaker 1: to this, and now everyone's paying attention to it, and
15:48
Speaker 1: the magic is usually in the middle of you know,
15:52
Speaker 1: because you have the pushback right now. Is a lot
15:55
Speaker 1: of experts that are like, but there's no difference in
15:58
Speaker 1: the literature, or there's no diff diference for you know,
16:01
Speaker 1: this specific thing in the literature.
16:03
Speaker 2: I have thoughts on that I have. It's very hard
16:09
Speaker 2: to replicate a lot of this in a laboratory exercise study.
16:17
Speaker 2: And also women, just because you can hit certain numbers
16:22
Speaker 2: doesn't mean you feel great while doing it, and it
16:25
Speaker 2: doesn't mean that you're going to recover well. You know,
16:27
Speaker 2: there's a lot of nuance to this. Like I was
16:29
Speaker 2: saying about hydrating or like overheating, there's a lot of
16:32
Speaker 2: stuff that's just not captured there. So you can say, well,
16:35
Speaker 2: you hit the same power numbers. Okay, that's one piece
16:39
Speaker 2: of the puzzle. What was my rpe? How did I
16:41
Speaker 2: feel that I did it feel harder, did it feel easier?
16:44
Speaker 2: How did it feel after, you know, there's a lot
16:45
Speaker 2: of stuff that just isn't captured when you have twenty
16:49
Speaker 2: women doing a six week study.
16:52
Speaker 1: Okay, that was that was it right there, because I've
16:58
Speaker 1: never really thought of it that way. I've seen it
17:00
Speaker 1: as the pros and the cons that come from these studies,
17:03
Speaker 1: and uh, I haven't really put it into that light.
17:07
Speaker 1: So thank you for thank you for sharing that. So
17:12
Speaker 1: you coach women, do you? You do the podcast, but
17:15
Speaker 1: do you coach women individually as well?
17:18
Speaker 2: Not anymore. I used to be a trainer and a
17:22
Speaker 2: coach individually, and I do not have the bandwidth to
17:26
Speaker 2: do that. And honestly, the one on one was not
17:29
Speaker 2: iver mind like, the programming one on one was never
17:31
Speaker 2: my favorite part of the thing. So I have put
17:33
Speaker 2: that aside and I work just with my broad brushes
17:38
Speaker 2: and I let people like yourself go into the individual work.
17:42
Speaker 1: Okay, So let's talk then about you have from all
17:47
Speaker 1: of these collaborating lead leading experts that you have written
17:50
Speaker 1: books with or that you're writing book a book with
17:52
Speaker 1: right now, where do you see, like, what are the
17:55
Speaker 1: similarities and what are the differences between Because this is
17:59
Speaker 1: this is a huge issue where I know we have
18:01
Speaker 1: talked about this, maybe in your podcast or maybe when
18:03
Speaker 1: we did our pre podcast that maybe should have been
18:06
Speaker 1: the podcast that happens all the time where we talk
18:11
Speaker 1: about this. You know, people will come in and just
18:15
Speaker 1: be like, but this person said this, this is it
18:18
Speaker 1: because they said it, and we're like, well, there's always
18:21
Speaker 1: a realm of everything. So what are the similarities and
18:25
Speaker 1: differences that you have seen with working with, you know,
18:29
Speaker 1: different experts, writing a book or even in the podcast world.
18:33
Speaker 2: I think broad strokes at least a lot of the
18:36
Speaker 2: people that I work with, I follow, collaborate with, are
18:43
Speaker 2: have the same wide guardrails. Let's say it that way.
18:46
Speaker 2: Are hit the same broad boxes they do. Women should
18:50
Speaker 2: be resistance training, some of that should be heavy. You
18:54
Speaker 2: need some form of cardio. What does that look like?
18:58
Speaker 2: People don't necessarily agree on. That's definitely a point right
19:01
Speaker 2: now where people are like, oh, zone two or no,
19:03
Speaker 2: you know, I mean, there's all those arguments how much
19:07
Speaker 2: protein should you eat? But I think they all sort
19:10
Speaker 2: of believe in the overarching ideas of those you know
19:15
Speaker 2: that you need these things. It's the nuance where they
19:20
Speaker 2: have different ideas and as somebody who has written books
19:23
Speaker 2: for thirty years now for all different people. You can
19:26
Speaker 2: find literature to support almost any of those nuances. That's
19:31
Speaker 2: just true. So people get real, real lost in the weeds.
19:37
Speaker 2: But I always encourage them, like, just pull back and
19:40
Speaker 2: look high level what people are saying, and you will
19:44
Speaker 2: see more similarities than differences. And then what works for
19:50
Speaker 2: you and you and I talked about that when we
19:51
Speaker 2: did our show. It's like, you do need to be
19:55
Speaker 2: an end of one then at some point and try
19:58
Speaker 2: a couple of hats on which one looks best, which
20:00
Speaker 2: one fits best, and that might change, you know, it
20:04
Speaker 2: might change over time with you as you change, And
20:06
Speaker 2: that's okay. There are many ways up the mountain. I
20:10
Speaker 2: always say that there are many ways up the mountain.
20:13
Speaker 2: But on a very broad level, a lot of the
20:18
Speaker 2: experts are kind of saying the same high level things.
20:21
Speaker 2: They just have different ideas about the execution within.
20:27
Speaker 1: Perfection. So I love there's more than one way up
20:30
Speaker 1: a hill. I always say, there's more than one way
20:31
Speaker 1: to skin a cat.
20:32
Speaker 3: Your sounding way, Yes, I mean I would always tell
20:50
Speaker 3: them look look high level, like what are.
20:55
Speaker 2: The main points that you're seeing. You know that these
20:58
Speaker 2: people are saying that you need and then what do
21:01
Speaker 2: you need to fit in your life. I've seen people
21:06
Speaker 2: who upend everything they're doing even though what they're doing
21:09
Speaker 2: is working, and that makes no sense. So if what
21:12
Speaker 2: you're doing is working, yea, yay, keep doing it. Do
21:18
Speaker 2: do not need to change it. This advice is really
21:20
Speaker 2: there for you. When your physiology starts to change and
21:24
Speaker 2: I see this a lot, and what you have always
21:27
Speaker 2: done is like we just talked about, isn't yielding those
21:30
Speaker 2: same results, then you do have to pull back and think, Okay,
21:34
Speaker 2: what is happening. I need more stimulation for my muscles.
21:37
Speaker 2: I need to lift heavier. Maybe I'm drowning in volume.
21:40
Speaker 2: I don't want to do all that volume. I need
21:42
Speaker 2: to bring that back and then experiment with that as
21:45
Speaker 2: you need to for what fits your goals and be
21:48
Speaker 2: open to trial and error for a while. People do,
21:53
Speaker 2: and I understand that. I understand they want someone just
21:55
Speaker 2: to lay out, tell me what to do every day,
21:57
Speaker 2: Just tell me and you could start there, and if
22:01
Speaker 2: it's not working for you, then you then you need
22:04
Speaker 2: to adjust.
22:06
Speaker 1: Okay.
22:06
Speaker 2: That's why working with people like yourselves is useful, because
22:09
Speaker 2: you have somebody to bounce that off of.
22:11
Speaker 1: Yeah, and I mean again, if we pull back because
22:17
Speaker 1: the nuances and the controversy and debate online between thirty
22:23
Speaker 1: grands and forty grands, just freaking eat protein at every meal.
22:28
Speaker 1: It depends on the age, It depends on the the
22:30
Speaker 1: you know the goal. Are you in a wait fat
22:32
Speaker 1: loss phase? Are you building muscle? What's your age? Like,
22:36
Speaker 1: what's your height, what's your weight? All of those Like
22:39
Speaker 1: everything comes in context. But what I think is it's
22:44
Speaker 1: like what we always say and nobody wants to majoring
22:47
Speaker 1: in the minors, like these little minute details that I'm like,
22:52
Speaker 1: I think it comes and I would love your opinion
22:54
Speaker 1: as well. For me, I see it as women are
22:57
Speaker 1: desperate because all of us sudden they don't recognize their bodies.
23:01
Speaker 1: So they're just like hanging and clinging onto everything to
23:06
Speaker 1: try to do. And I'm like, if you are just
23:08
Speaker 1: consistent and you try try this, and if it doesn't work,
23:11
Speaker 1: and I know, everyone's impatient because they don't like necessarily
23:15
Speaker 1: what they see. And while I don't always like the
23:20
Speaker 1: body composition conversation because everyone's like, well, we should be
23:24
Speaker 1: worried about being strong and independent and all. It's that's true,
23:28
Speaker 1: but behind that, it's still a hell of a lot
23:31
Speaker 1: of women that are like, but I want help, and
23:34
Speaker 1: I don't need to look nineteen, but I want help
23:37
Speaker 1: because I just want to feel good right now. So
23:40
Speaker 1: body composition has to be part of the conversation because
23:43
Speaker 1: it's what at least you just said, it was the
23:46
Speaker 1: number one thing you get asked. It's by far the
23:48
Speaker 1: number one thing that I get asked as well, what's
23:50
Speaker 1: your opinion on that?
23:52
Speaker 2: And so one hundred percent true. And I struggle with
23:55
Speaker 2: this mightily because there are a lot of women in
23:59
Speaker 2: my group. I am among them, who have struggled with
24:01
Speaker 2: eating disordered and disordered eating over their lives. And athletes
24:08
Speaker 2: get a lot of you know, we've come up with
24:10
Speaker 2: race weight and you can't be fit enough. It's very
24:14
Speaker 2: very treacherous territory for a lot of women. And I
24:18
Speaker 2: see more under eating than I see overeating in our population,
24:21
Speaker 2: quite frankly. And I had doctor Bill Campbell on last
24:25
Speaker 2: week because I really I wanted everyone to hear. He
24:29
Speaker 2: is a fat loss researcher who said when my wife
24:32
Speaker 2: gained weight, I could not help her. And this is
24:34
Speaker 2: why I'm on this menopause because a lot of women
24:37
Speaker 2: are resistant and if you look around the planet, women
24:42
Speaker 2: gain weight all of the world at this time of life,
24:45
Speaker 2: and some of it is your body protecting you. It is,
24:50
Speaker 2: It's just it is what it is. Now. That said,
24:54
Speaker 2: I do think that there is a conversation to be
24:57
Speaker 2: had and that you can change what you're doing to
25:02
Speaker 2: optimize your body composition as best you can. While there
25:06
Speaker 2: are still people who will be resistant to fat loss,
25:09
Speaker 2: and that we know that's true. And I am very
25:13
Speaker 2: hesitant to make them feel like failures because they feel
25:17
Speaker 2: like failures. So it's a really hard I mean, you
25:20
Speaker 2: know it, it's a really hard place to be.
25:24
Speaker 1: It is, and it's you know it. I've never I
25:28
Speaker 1: always say that there's outliers, and those are the outliers
25:31
Speaker 1: you're speaking to. I've never had a course that's been
25:35
Speaker 1: one hundred percent everyone has lost weight. I've never had
25:39
Speaker 1: all one on one clients where every single person. There
25:41
Speaker 1: have been a couple where I'm scratching my head and
25:43
Speaker 1: I'm like, I don't I'm out of tools, Like I'm
25:46
Speaker 1: out of tools here. And that is where this part
25:50
Speaker 1: of I mean, bless Bill Campbell, Bless that someone is
25:54
Speaker 1: that at his level that is a fat loss researcher
25:57
Speaker 1: is taking into account this menopaust because there are some
26:01
Speaker 1: that you know, and it's really it's such an emotional
26:05
Speaker 1: topic that a woman doesn't even want to come into
26:08
Speaker 1: a course because they're like, well, what's the point. I
26:10
Speaker 1: just it doesn't like I'm going to fail. Yeah, So
26:14
Speaker 1: much needed research and more education on this, and I'm
26:17
Speaker 1: super excited to see where the next decade lies with
26:21
Speaker 1: what you're learn because holy cow, I mean over the
26:24
Speaker 1: last decade, we weren't even talking about menopause. No one
26:29
Speaker 1: was maybe Stacy on that first stage.
26:35
Speaker 2: Yeah, but it is definitely in the conversation now and
26:38
Speaker 2: and we'll see research on it, and it's much needed.
26:43
Speaker 4: What products do you think are helpful and what do
26:46
Speaker 4: you specifically use and recommend for your clients during this time?
26:52
Speaker 2: I mean it really that's a very very individual conversation.
26:55
Speaker 2: I will say that a lot of people in my
26:59
Speaker 2: audience maybe you see it too, struggle with joint issues
27:03
Speaker 2: and that kind of like joint pain, joint health issues.
27:06
Speaker 2: And they are I will say it, they are a
27:10
Speaker 2: sponsor of my podcast, and they're a sponsor of our show.
27:13
Speaker 2: But they are a sponsored because their products worked so
27:15
Speaker 2: great for me that I couldn't stop talking about them.
27:18
Speaker 2: There's Joint Health Plus is something that I recommend a
27:21
Speaker 2: lot in my audience. Has got eggshell membrane and bosuelia
27:24
Speaker 2: and collagen. And I was having such pain in my
27:27
Speaker 2: big toes. They were getting rigid. After I did iron Man,
27:30
Speaker 2: I had like bone spurs and stuff, and they I
27:32
Speaker 2: went to the doctors and like, well, we can't do
27:34
Speaker 2: anything with surgery, and I don't really want that. So
27:37
Speaker 2: I tried a bunch of stuff and some thing's worked okay,
27:40
Speaker 2: And then I found this product and they stopped. I
27:43
Speaker 2: was waking up in the middle of the night with pain,
27:45
Speaker 2: and within two weeks I wasn't waking up anymore. And
27:47
Speaker 2: now I'm running an ultra in two weeks. So it
27:51
Speaker 2: is made. It's made huge Joint health Plus from Prevenex.
27:57
Speaker 2: It has made a huge difference in my life. So
27:59
Speaker 2: that kind of thing I'll shout from the mountain docks like,
28:03
Speaker 2: I find it extremely extremely useful. I will say that
28:09
Speaker 2: there are women are still They'll be on the show
28:11
Speaker 2: or I'll be talking to them and I hear over
28:13
Speaker 2: and over they'll say, oh, I don't want to go
28:16
Speaker 2: on hormone therapy or I gave in and I've decided
28:18
Speaker 2: to try it, and I'm like, don't this language is
28:20
Speaker 2: not right. If you are not feeling like yourself and
28:24
Speaker 2: you have these hormonally driven signs and symptoms like hot
28:28
Speaker 2: flashes or sleep disturbances or brain all the things brain
28:31
Speaker 2: FuG even the joint pain. For some people, go and
28:35
Speaker 2: talk to a menopause and forum practitioner and see about
28:38
Speaker 2: using some hormone therapy. Please do not be afraid or
28:42
Speaker 2: hesitant or think that it's some sort of like failure
28:45
Speaker 2: or there's some trophy at the end of the line
28:46
Speaker 2: if you get through without it. There's not like it
28:49
Speaker 2: is a tool that is there for you, and it's
28:50
Speaker 2: very underutilized.
28:51
Speaker 1: Still, Yeah, it's I feel like the conversation around hormones
28:58
Speaker 1: it's spicy as well. Oh boy, so controversial, which I
29:02
Speaker 1: wish it wasn't.
29:04
Speaker 2: It shouldn't be. There's no need for it to be.
29:07
Speaker 2: But I think what has happened to your point is
29:09
Speaker 2: it's this pendulum thing. So women went from being afraid
29:14
Speaker 2: to use it, and there's still some people in that camp.
29:16
Speaker 2: And then I hear all these people who are afraid
29:17
Speaker 2: not to use it, because there's people who make them
29:19
Speaker 2: feel like they're going to end up in an old
29:20
Speaker 2: age home and turn to duck if they don't. And
29:23
Speaker 2: I'm like, that's not really it either, you know. I'm like, again,
29:27
Speaker 2: there's many ways we can help you, but the reality
29:32
Speaker 2: is lying in the middle, and it is a very
29:34
Speaker 2: personalized thing. But the benefits for most women one hundred percent.
29:39
Speaker 2: Owagh the risks.
29:40
Speaker 1: Do you how do you feel about testosterone? Now, that's
29:44
Speaker 1: the one that I feel like is kind of the
29:47
Speaker 1: darling of the hour where it's getting a lot of press,
29:51
Speaker 1: it's getting a lot of but it's also the one
29:53
Speaker 1: that's like, what, we don't have a lot of research
29:57
Speaker 1: in this, and it's really hard to get curious your
30:01
Speaker 1: thoughts about. Is this like the you know, the one
30:05
Speaker 1: that is kind of the shining star of all of
30:09
Speaker 1: the different hormones that we would take?
30:14
Speaker 2: Yeah, I don't. I don't actually think so. I from
30:19
Speaker 2: the experience, and as a competitive athlete, I have seen
30:24
Speaker 2: illicit testosterone use in my day and I've seen you know,
30:28
Speaker 2: other things. You need pretty high levels to get real
30:38
Speaker 2: performance gains. And I'm talking from my end of the thing,
30:41
Speaker 2: like I know, athletes who have permanent voice changes. Their
30:44
Speaker 2: voices are deep forever because they went high on the testosterone.
30:50
Speaker 2: I do think that we are going to see it
30:52
Speaker 2: become more of the accepted cocktail of hormone therapy options
30:57
Speaker 2: for women. I'll put it that way. Using Davis, who
31:00
Speaker 2: I had on the show, is doing quite a bit
31:02
Speaker 2: of research on bone health and muscle health and testosterone
31:06
Speaker 2: to see where it fits in that, and I think
31:08
Speaker 2: we do need to include it in the broader conversation
31:11
Speaker 2: of what women need as opposed to just estradyle and progesterone.
31:15
Speaker 2: But it's never just one thing, right, There's so many
31:20
Speaker 2: different hormones. It's never In my opinion, I think what
31:23
Speaker 2: we're going to see, it's not just estradyle either. Estradyle
31:27
Speaker 2: is just one form of estrogen, right. There's a number
31:30
Speaker 2: of them, and we make about three or whatever, you know.
31:35
Speaker 2: I believe as this research evolves, we are going to
31:39
Speaker 2: see far more nuanced care and precision medicine around hormones
31:47
Speaker 2: because everyone's different. We have all had different receptors, you know.
31:51
Speaker 2: I mean, I've had my hormones checked and they are
31:54
Speaker 2: blow but I don't have any hot flashes. My bones
31:57
Speaker 2: are great, my arteries are great. And when I tried
32:00
Speaker 2: to take something a little higher, I felt naxious and
32:02
Speaker 2: woozy and not good. So everyone is very different here.
32:06
Speaker 1: Mm hmm, well, I'm feeling super space cadet every time
32:12
Speaker 1: I've done a podcast or have my group calls because
32:15
Speaker 1: the brain like out of nowhere. I'll be talking and
32:17
Speaker 1: I'm like, sorry, guys, it's gone now. Luckily to this
32:20
Speaker 1: group of women, everyone gets it. But I'm just like,
32:24
Speaker 1: what what is happening? That's the biggest symptom that I
32:28
Speaker 1: see that out of nowhere. I'm just like, I can't
32:30
Speaker 1: think of a word. I can't think of a word.
32:32
Speaker 1: I forgot what I was saying.
32:35
Speaker 2: Have you seen doctor Lisa Musconi's work on this?
32:40
Speaker 1: Not as much as I need to, because I love
32:42
Speaker 1: her from the little things I have seen. But now
32:45
Speaker 1: I'm gonna did she just have a book.
32:47
Speaker 2: Or has she has? She has a couple of books,
32:50
Speaker 2: but she has the mens I think it's called the
32:52
Speaker 2: menopause brain. Yeah, I have it behind me. It's because
32:55
Speaker 2: she did research. She' like your brain during Harry menopause
32:59
Speaker 2: physically changes like it physically changes, well, our brains actually
33:04
Speaker 2: change every mental cycle, which we did, Like who knew that? Like,
33:07
Speaker 2: there's a little adaptions that goes every mental cycle, but
33:10
Speaker 2: during perimenopause particularly, it has a change in the volume
33:16
Speaker 2: and a change in the glucose metabolism, and then it
33:20
Speaker 2: adjusts and reconfigures and finds other pathways of other energy systems.
33:25
Speaker 2: It's fascinating. But yeah, we definitely experience it, some women
33:29
Speaker 2: more than other, but probably about a quarter of women
33:32
Speaker 2: go through some of that. I have seen in my
33:35
Speaker 2: group a lot of women if even if they're on
33:37
Speaker 2: hormone therapy, they find it doesn't always help. You must
33:41
Speaker 2: be on creatane, right, Hayley, do you like some women
33:44
Speaker 2: find creatine helps branch chain amino acid. Somebody just told
33:48
Speaker 2: me they find that that is helping. But it is,
33:51
Speaker 2: It's real, and there's no one thing that flicks that
33:55
Speaker 2: lever for everybody. I wish I could tell you there
33:58
Speaker 2: rose the.
33:59
Speaker 4: More information that we find, and here it really is validating.
34:04
Speaker 4: They're like, Okay, so I'm not crazy, I'm not losing
34:07
Speaker 4: my mind.
34:08
Speaker 1: It's helpful.
34:10
Speaker 2: Totally, totally, because if you didn't know what was happening,
34:15
Speaker 2: you would think you were just coming undone at least
34:17
Speaker 2: like when you know what it is, it takes the
34:21
Speaker 2: anxiety about it down a little bit because you're like, Okay,
34:23
Speaker 2: this is a hormonal thing. I'm just gonna, you know,
34:27
Speaker 2: do what I can and cope as best I can.
34:31
Speaker 2: It does get better.
34:33
Speaker 1: That's what I was gonna ask.
34:34
Speaker 4: Feel like, So that's part of the mental like shift
34:41
Speaker 4: in menopause. I feel like there's mental, physical, emotional.
34:47
Speaker 2: There's a few mental shifts. I mean, the positive one
34:50
Speaker 2: is that you lose all those nurturing hormones you know
34:55
Speaker 2: that like, and you you just step into yourself mar
35:00
Speaker 2: for lack of a better way to say it, like,
35:02
Speaker 2: that's one of the big benefits across the board. Women
35:05
Speaker 2: I talk to on the other side or just like,
35:08
Speaker 2: this is kind of great. I don't care what anyone
35:10
Speaker 2: thinks anymore.
35:11
Speaker 1: Like a amen. This is like two years ago, had
35:17
Speaker 1: you asked me if somebody were to write something mean
35:19
Speaker 1: on my social media, I would just be like they
35:23
Speaker 1: would ruin my day. And now I'm just like I
35:25
Speaker 1: can't be bothered. Yeah, this is a positive for sure.
35:32
Speaker 1: That's great. So how do you feel about adaptogens and
35:35
Speaker 1: did you use them yourself or did you or do you.
35:40
Speaker 2: I don't right now because I don't feel like I
35:42
Speaker 2: need them. Well, I shouldn't say that. Like sometimes in training,
35:45
Speaker 2: like ashwaganda is also good for training stress, so sometimes
35:49
Speaker 2: I will bring that in if I'm doing a lot
35:51
Speaker 2: of heavy training. I used that one and I used
35:55
Speaker 2: Schandra early on, Like I used the ashwaganda for like
36:00
Speaker 2: the anxiety and the stress that I was experiencing, and
36:03
Speaker 2: I felt like it helped quite a bit for that.
36:05
Speaker 2: And then I use the Sossandra just because Stacey had
36:08
Speaker 2: recommended it as something when you were talking about the
36:10
Speaker 2: brain fog. I didn't have a ton of it, so
36:13
Speaker 2: I thought it was like it did give me a
36:15
Speaker 2: little bit of a mental lift, but I didn't need
36:18
Speaker 2: that at that point anymore. You know, I use that
36:20
Speaker 2: for just a short while. Wow.
36:23
Speaker 1: Okay, And do you think that in your opinion? Have
36:26
Speaker 1: you heard from your community that women can they take
36:30
Speaker 1: adaptogens and hormone therapy. Yes, that's a question that I
36:33
Speaker 1: get a lot.
36:34
Speaker 2: Yeah, Yeah, that's fine. The thing that you run into
36:37
Speaker 2: with adaptogens is thyroid and a lot of women do
36:41
Speaker 2: have thyroid medication or thyroid issues. That is something that
36:44
Speaker 2: is usually a contraindication for using.
36:48
Speaker 1: Yeah, okay, So in your groups, we talked about the
36:53
Speaker 1: number one question or issue being the body composition that
36:59
Speaker 1: you get asked. But what where is the confusion? Where
37:03
Speaker 1: are most people confused? Is it about the nutrition? Is
37:08
Speaker 1: it about the fitness?
37:10
Speaker 2: Uh, it's about everything. I don't know if there's any
37:12
Speaker 2: I don't know if there's anyone. I don't know if
37:15
Speaker 2: there's anyone you know, yeah, because they are already most
37:21
Speaker 2: of them are already doing something right. So then the
37:24
Speaker 2: confusion becomes off of the confusion is how how do
37:28
Speaker 2: I how do I put all these pieces together? Because
37:31
Speaker 2: they understand that there is this increase need to maintain
37:37
Speaker 2: that resistance training and if they've never done that, how
37:39
Speaker 2: do you work it into endurance training? Because those two
37:42
Speaker 2: things can feel like they're competing with each other sometimes,
37:45
Speaker 2: and then there's mobility. Where does that? You know? How
37:49
Speaker 2: do I fit this all into a schedule? So I
37:51
Speaker 2: think their biggest the biggest confusion that I see is
37:54
Speaker 2: honestly on the programming side of like what does this
37:58
Speaker 2: really look like in real life?
38:00
Speaker 1: M So, what do you do yourself personally? Yeah?
38:06
Speaker 2: Oh yeah, so it kind of it varies a little
38:09
Speaker 2: bit around around the seasonality of it, because come summertime,
38:12
Speaker 2: you'll find me on my bike an awful lot. You know.
38:15
Speaker 2: I ride almost every day, very long on the weekends.
38:19
Speaker 2: Right now, Like, let's take right now, I'm training for
38:22
Speaker 2: this thirty k Ultra Trail run which is coming up
38:24
Speaker 2: on March first, And I did that intentionally to get
38:27
Speaker 2: through the winter without having to be on my bike
38:29
Speaker 2: outside like I've always had. When I was rain seen professionally,
38:32
Speaker 2: I trained outside in the freezing cold on my bike
38:34
Speaker 2: and I was like done. So I right now I
38:38
Speaker 2: lift five mornings for four or five mornings a week,
38:41
Speaker 2: not always heavy, just something just moving my body, you know,
38:45
Speaker 2: maybe twice a week doing something heavy.
38:47
Speaker 1: I do.
38:49
Speaker 2: A long run on Saturday, and then during the week
38:53
Speaker 2: I'll do like one day where I'm doing hills, I'll
38:56
Speaker 2: do another day while I'm doing some form work like
38:59
Speaker 2: some Hayden strills, that kind of thing. So I'm doing
39:02
Speaker 2: pretty much something every day except Monday is always a
39:05
Speaker 2: rejuvenation day for me.
39:08
Speaker 1: I love that. So I need to work on mobility
39:11
Speaker 1: because I always scrub.
39:13
Speaker 2: If I don't include it in my strength training, I
39:18
Speaker 2: don't do it either. I will like I will never
39:20
Speaker 2: carve out a special time for mobility. But I have
39:22
Speaker 2: a do you guys know what a tonal is? I
39:27
Speaker 2: love it. I love it. So I have been following
39:31
Speaker 2: Christina Centenarian's programs. She does the strength training for runners,
39:35
Speaker 2: and she does all those controlled articular rotations. She does mobility,
39:39
Speaker 2: like three minutes of mobility before and after, and it
39:43
Speaker 2: is amazing.
39:45
Speaker 1: It is.
39:46
Speaker 2: It's the only way I'll do it. If somebody is like,
39:48
Speaker 2: we're gonna do this, okay, yes we are, and then
39:51
Speaker 2: but We're not going to do it too long or
39:52
Speaker 2: I'll stop and then we do our strength and because
39:56
Speaker 2: I really do feel the difference. But I'm like you,
39:59
Speaker 2: it's so hard to myself actually do it separately. I
40:02
Speaker 2: won't do it.
40:04
Speaker 4: Have you become have you become a better runner or cyclist?
40:08
Speaker 1: The older you get?
40:12
Speaker 2: Uh No.
40:13
Speaker 4: The reason why I asked when I was you were
40:15
Speaker 4: saying something and it reminded me of a woman that
40:19
Speaker 4: I worked with years ago, and she was a huge
40:23
Speaker 4: runner and she loved to cycle. And I remember her saying,
40:26
Speaker 4: the older I get, the faster runner I am. And
40:30
Speaker 4: I'm actually a better runner and cyclist now that I'm older.
40:35
Speaker 2: How old is older.
40:37
Speaker 4: Well, I was like twenty one at the time, so.
40:41
Speaker 2: Yeah, how literally get older? I mean I feel like she.
40:44
Speaker 4: Was maybe forty nine fifty, so.
40:48
Speaker 1: She wasn't old.
40:49
Speaker 2: But yeah, so let me let me preface that, like
40:52
Speaker 2: I started, I got I started racing semi professionally on
40:58
Speaker 2: my mount bike when I was forty, and I raced
41:00
Speaker 2: pretty much from forty to forty eight or so at
41:03
Speaker 2: that level, and I felt bionic. I mean I felt like, yes,
41:06
Speaker 2: I was way stronger than I was when I was
41:08
Speaker 2: in my twenties or thirty one hundred percent and could
41:11
Speaker 2: race for days. I was a stage racer. So I
41:13
Speaker 2: do think women do become we peak later definitely, And yeah,
41:18
Speaker 2: I wonder if you saw that. Okay, yeah, oh I
41:20
Speaker 2: definitely see that. And I just said a post about this.
41:24
Speaker 2: I've been very pleasantly surprised because I'm an on again
41:28
Speaker 2: and off again runner for sure, but my times are
41:32
Speaker 2: not really different now. I am going to be fifty
41:34
Speaker 2: six on Friday, and they're not really different from when
41:38
Speaker 2: I was thirty six, honestly, like I probably need more recovery,
41:42
Speaker 2: but like when I they're actually just not that different.
41:47
Speaker 2: I love that and the strength training helps a ton.
41:50
Speaker 2: There's no question that that has been a really essential
41:53
Speaker 2: piece for me to be doing that at this point,
41:56
Speaker 2: no question.
41:58
Speaker 1: Do you think that they're room there's room for different
42:01
Speaker 1: rep ranges for lifting heaven, Yes.
42:04
Speaker 2: Yes, yes, yes I do.
42:09
Speaker 4: I do.
42:10
Speaker 2: I do think. Here's what I think happened, if I
42:16
Speaker 2: if I can say this, so, I think that when
42:21
Speaker 2: we were putting out the message to lift heavy shit
42:24
Speaker 2: and to lift heavier and to get in those loyal
42:26
Speaker 2: rep ranges, we were saying things that had never hit
42:30
Speaker 2: women's ears before in a large way, in a mainstream way.
42:33
Speaker 2: Most women had never heard that I had written for
42:35
Speaker 2: those shape self, very clear, glamour all of them. We
42:38
Speaker 2: never told anyone to lift less than six reps ever,
42:42
Speaker 2: like it was always eight to twelve or you know,
42:45
Speaker 2: like like it was always eight pound dumbells for one
42:48
Speaker 2: hundred whatever. So telling women to get into especially to
42:54
Speaker 2: build strength, and even like endurance athletes never lifted heavy
42:59
Speaker 2: to build strength. This is all pretty new in all
43:02
Speaker 2: of these spaces, and it's just an evolution of our
43:05
Speaker 2: understanding of how strength training works and how you know,
43:09
Speaker 2: all of that with resistance training and with women. But
43:15
Speaker 2: it's not like that's all you need to do. You know,
43:18
Speaker 2: like you can do your your heavier lifting and also
43:22
Speaker 2: do your especially for accessory lifts. Like I'll do a
43:27
Speaker 2: heavier lift for say a dead lift and do five
43:30
Speaker 2: reps or six reps, but then eight to ten of
43:34
Speaker 2: goblet lunches or something, right, you know. I mean there's
43:37
Speaker 2: these things can work together, and there's you still want
43:41
Speaker 2: to like give your muscles variety and a different stimulation,
43:45
Speaker 2: and they're still foundational work. So that's a long way
43:48
Speaker 2: of saying yes.
43:50
Speaker 1: Yes, I love it. Okay, So do you run any
43:55
Speaker 1: groups where you talk about nutrition and fitness for women?
44:03
Speaker 2: We have a course called Navigate Menopause and we talk
44:08
Speaker 2: about all of that. I actually have uh dietician who
44:12
Speaker 2: is part of that, strength training coach who is part
44:15
Speaker 2: of that, a hormone endochronology doctor who is part of that,
44:19
Speaker 2: and we have eight modules where we talk specifically about
44:22
Speaker 2: all of these things for active women and how they
44:26
Speaker 2: how they can approach it.
44:29
Speaker 1: Yeah, that's great. And then is that that's something that
44:32
Speaker 1: you run on your own.
44:34
Speaker 2: That's through feisty, that's through feisty media.
44:37
Speaker 1: Okay, Natural Navigate.
44:40
Speaker 2: Menopause, Navigate menopause menopause, and is.
44:43
Speaker 1: That year round or do you have like open closed
44:46
Speaker 1: card or is it a tape.
44:47
Speaker 2: It's open closed. We do it a couple of times,
44:50
Speaker 2: two or three times a year. And we actually have
44:53
Speaker 2: March coming up. We'll do another another session, another session.
44:57
Speaker 1: Awesome. Okay, So we know that everyone is jumping on
45:03
Speaker 1: the mental train, for good or for bad. I think
45:07
Speaker 1: we're both in agreeance that the majority of the experts
45:14
Speaker 1: that are are getting a lot of the having a
45:17
Speaker 1: lot of the noise, that are the that are the
45:20
Speaker 1: ones that everyone's following, have all like good intentions and
45:24
Speaker 1: kind of the same. There's differences, but there's similarities. But
45:28
Speaker 1: do you see this space targeting these women? You know,
45:33
Speaker 1: all of us that are insecure already about this transition
45:36
Speaker 1: and that products are coming in and you know, magic
45:40
Speaker 1: supplements or magic workouts or whatever that that are we
45:44
Speaker 1: in danger of getting. I mean we're always sold to.
45:47
Speaker 2: We're there, like diet culture has followed us, right, Like
45:53
Speaker 2: a lot of the menopause marketing is just diet culture
45:56
Speaker 2: wrapped up in another bow. I mean, we we've we've
45:59
Speaker 2: been here before or and it's it's the same and
46:02
Speaker 2: it's it's the same insidious We're going to prey on
46:06
Speaker 2: the things that are into you insecure about I hate
46:10
Speaker 2: the term metal belly. I hate all of that. And
46:13
Speaker 2: but that's that is what they're going for, skin, fat,
46:18
Speaker 2: this and that, you know, and it's uh, yeah, there
46:22
Speaker 2: is a lot of predatory marketing towards women because there's
46:25
Speaker 2: billions of dollars to be made. And I'll tell you
46:28
Speaker 2: like one of the I won't name them by name,
46:30
Speaker 2: but there is a main major company out there that
46:35
Speaker 2: you know, for hormone therapy specifically that in their marketing
46:39
Speaker 2: has like do you want to fit in your slim
46:41
Speaker 2: clothes again? You know, and they're they're talking about hormone
46:44
Speaker 2: therapy like it's going to help you get into your
46:46
Speaker 2: slim clothes. And it makes me so angry. It makes
46:50
Speaker 2: me really really that is yeah.
46:53
Speaker 1: I actually said something that that there was like a
46:55
Speaker 1: creatine product that was also going to make you lose
47:00
Speaker 1: weight or something.
47:02
Speaker 2: Come on, yeah, I mean, but it's sad.
47:06
Speaker 1: I mean I every time I run groups, people will
47:08
Speaker 1: send in and be like, what do you think of
47:10
Speaker 1: this commercial?
47:12
Speaker 2: I see it all pably not well. And this is
47:15
Speaker 2: what I tell people, and I say this all the
47:18
Speaker 2: time in the course and the Navigate Menopause Course. I
47:21
Speaker 2: say it in the Hit Plane at Pause group. We
47:22
Speaker 2: got thirty four thousand women in there. I say it
47:24
Speaker 2: all the time. I say, if there was one thing
47:27
Speaker 2: that worked that well, one hundred percent of us would
47:29
Speaker 2: know about it, like everybody would know.
47:31
Speaker 4: Such a good point.
47:33
Speaker 2: You know, there's there's no secrets. Everybody would know.
47:37
Speaker 1: Yeah, yeah, good point. So I love the statement that
47:40
Speaker 1: you made on your Instagram that said menopause does not
47:45
Speaker 1: have to be a full time job. Can you dive
47:48
Speaker 1: into that?
47:50
Speaker 2: Yes, Well, I've had people like literally come up to
47:54
Speaker 2: me sometimes we have menopause retreats and like no, no where.
47:57
Speaker 2: We teach heavy lifting and we do all stuff, and
48:00
Speaker 2: like this woman almost in tears. It's like this feels
48:04
Speaker 2: like it's going to be a full time job, and
48:06
Speaker 2: like it doesn't have to be, I promise you. And
48:09
Speaker 2: it's kind of what we just talked about, Like they
48:11
Speaker 2: hear all of these components that will help them, and
48:15
Speaker 2: they feel like there is no way I can do
48:18
Speaker 2: all this in one day, you know, let alone whatever
48:21
Speaker 2: do a day after day. And that's when I talk about,
48:24
Speaker 2: like what I just told you with that mobility. I
48:27
Speaker 2: do need mobility at this point, like there's no question
48:29
Speaker 2: I do. But I don't need to do forty five
48:32
Speaker 2: minutes of it. I'm not exaggerating when I probably say
48:36
Speaker 2: I do three and a half maybe four, you know,
48:38
Speaker 2: And it's booke nding my strength training. So that's not
48:41
Speaker 2: a full time job. That's not like, that's not that
48:44
Speaker 2: really really that much time. So you can, you can,
48:48
Speaker 2: you can work this stuff into your life in a
48:50
Speaker 2: way that is attainable and doable and does not feel overwhelming.
48:55
Speaker 2: It does not have to be this full time job.
48:57
Speaker 2: And I tell people like hit the big doms, you know,
49:01
Speaker 2: like if you're not sleeping, address your sleep, like, get
49:04
Speaker 2: on top of that, if you're having moot issues or
49:08
Speaker 2: you're having have like get on top of the stuff
49:10
Speaker 2: that's really disruptive, get on top of the things that
49:12
Speaker 2: are going to make a big difference in your life,
49:14
Speaker 2: and take like one little piece of time. You don't
49:16
Speaker 2: need it. Nobody needs to do everything.
49:19
Speaker 1: Yeah, well, I mean, and I'm sure because again I
49:22
Speaker 1: feel like we're the same person in different groups totally,
49:26
Speaker 1: you guys are. But I really want you know, I
49:30
Speaker 1: really love my yoga class or I really love my
49:34
Speaker 1: you know my whatever boot camp, I really love it.
49:40
Speaker 1: Why are you asking me permission to do it? Do it?
49:44
Speaker 1: As long as you have a strength like some strength
49:46
Speaker 1: training in there and some cardio in there. I mean
49:51
Speaker 1: there's just there's like there's maybe what might be slightly better,
49:57
Speaker 1: and then there's what you're going to do, and that's
50:00
Speaker 1: just like good, good.
50:03
Speaker 2: Enough, And if you love it to it, I mean
50:05
Speaker 2: that that that's if you love it, there's a reason
50:08
Speaker 2: you love it. It's doing something for you that is
50:11
Speaker 2: enhancing your life, and you're probably good at it. Yeah,
50:14
Speaker 2: so that's what people are attracted to. You wouldn't love
50:18
Speaker 2: something that made you feel bad or that you weren't
50:21
Speaker 2: good at, Like, that's not human nature. So yeah, don't
50:25
Speaker 2: you don't need to give up that kind of stuff?
50:27
Speaker 2: I say, I hear that too, and it makes me sad,
50:30
Speaker 2: like that's not that's not the point here.
50:32
Speaker 4: You'll be more consistent if you love it one.
50:37
Speaker 2: Hundred percent. And these people who are the Courtisol conversation,
50:41
Speaker 2: it just has me cross eyed. And there are people
50:45
Speaker 2: who are just afraid, they're afraid to exercise, Like what
50:49
Speaker 2: is happening? Like, yeah, you need courts, you'll be dead.
50:52
Speaker 2: You want to be dead, You need cortisol. I mean,
50:54
Speaker 2: you just you need your recovery too, and you probably
50:58
Speaker 2: need to focus on that more than you did when
51:01
Speaker 2: you had more hormonal support and you were younger, and
51:04
Speaker 2: you didn't need to concentrate on that recovery piece as much.
51:07
Speaker 2: That's really the message, not the we need to demonize cortisol.
51:12
Speaker 1: Oh my gosh. I mean, it's like when we are
51:15
Speaker 1: creating barriers for women to know what to do to
51:19
Speaker 1: even exercise, that they don't want to exercise. This is
51:23
Speaker 1: a problem.
51:24
Speaker 2: It's problem. I agree one hundred percent.
51:27
Speaker 1: How do you feel about continuous glucose monitors? Do you
51:30
Speaker 1: have an opinion? Have you ever used one yourself?
51:32
Speaker 2: I do have an opinion. I do think I, as
51:36
Speaker 2: with many things, I think they can be over sold
51:39
Speaker 2: and I think that I had a very interesting experience
51:43
Speaker 2: with glucose monitors. I tried one of the very early ones.
51:47
Speaker 2: It was called super Sapiens. They were trying to get
51:51
Speaker 2: into the sports market but having a lot of trouble
51:54
Speaker 2: because of the FDA and everything. But I tried it
51:57
Speaker 2: and they had not, And this is still part the problem.
52:01
Speaker 2: This is still pretty new to you using this technology
52:05
Speaker 2: in a metabolically healthy population, So we we don't really
52:10
Speaker 2: know what all the data means yet. Even the experts
52:12
Speaker 2: don't know what all the data means dead. So I
52:14
Speaker 2: would I would put this thing on, I would do
52:16
Speaker 2: a race, I would try these things. They had them
52:18
Speaker 2: on World Tour pro guys, and I was talking to
52:21
Speaker 2: their scientists and they were like, we can't believe the numbers,
52:24
Speaker 2: were saying, we don't know what this means. We didn't
52:26
Speaker 2: expect them to be having these two hundred, Like the
52:28
Speaker 2: numbers were out of this world and they were just flummocks.
52:31
Speaker 2: They were like, I don't know what this means. And
52:35
Speaker 2: that's like, that's just true. Like nobody had ever put
52:38
Speaker 2: one on a Tour de France rider and been like,
52:40
Speaker 2: go see what that looks like. It We just don't know.
52:44
Speaker 2: So but what I did, what I think is useful
52:48
Speaker 2: about them, and what I did learn. I did some experiments,
52:51
Speaker 2: and what I took home more than anything, is that
52:55
Speaker 2: stress is real and stress really does impact your blood
52:59
Speaker 2: sugar more. You know, you think about that, you write
53:01
Speaker 2: about that. But I would be just chilling now, and
53:05
Speaker 2: then I would get like some email that would rile
53:08
Speaker 2: me up and you could see it's fight. You can
53:10
Speaker 2: see its fike, you can see my bulcher go up.
53:12
Speaker 2: It was really interesting. And I did experiments where I
53:16
Speaker 2: would have pad tie, right, I would have pad tie
53:19
Speaker 2: on like a Tuesday night after whatever, and it would
53:21
Speaker 2: be up. It would spike. But if I was chilling
53:25
Speaker 2: watching a movie with my family on a Friday night,
53:27
Speaker 2: it would do nothing like the glucose response to the
53:30
Speaker 2: same meal can be so different depending on your your
53:35
Speaker 2: set and setting and state of mind, no question, and
53:39
Speaker 2: last thing I can say about that, the power of
53:41
Speaker 2: a walk is unbelievable. I would that that whole idea
53:46
Speaker 2: that you know, like traditionally people would like take stroll
53:50
Speaker 2: after dinner whatever, do it. Everybody should stroll after dinner. Yeah,
53:53
Speaker 2: it is so good for you. It's crazy what it
53:56
Speaker 2: does to your your bluntugger levels. It's amazing. Yeah, So
54:00
Speaker 2: it was. It was very like. I wore one for
54:01
Speaker 2: about six months and I watched things and I did
54:03
Speaker 2: experiments and I learned, you know, from it. But I
54:07
Speaker 2: don't think we all need to be walking around with
54:09
Speaker 2: them all the time. Yeah, Like I don't. I don't
54:11
Speaker 2: think that's true, and I think that in some people
54:15
Speaker 2: they're more harmful than they are good because they end
54:17
Speaker 2: up eating in a very unhealthy way because they don't
54:21
Speaker 2: want to move the blood sugar and that's not wise,
54:25
Speaker 2: you know. I mean, you could sit there and just
54:26
Speaker 2: eat lard all day if you want. You could eat
54:29
Speaker 2: a stick of butter. You could eat stick of butter
54:31
Speaker 2: with pork crimes and not like, what are we doing?
54:36
Speaker 1: I actually saw someone on Instagram that was eating like butter,
54:41
Speaker 1: just eating it, and I was like, I'm confused, I'm confused, what.
54:45
Speaker 2: Are you doing? Okay? And they follow that with a
54:49
Speaker 2: coffee and I'm sure because that's back too. I'm like,
54:52
Speaker 2: what's happening?
54:53
Speaker 1: You know when you put it in the other.
54:55
Speaker 2: Hole up here, it works really great. You can just
54:58
Speaker 2: try that.
55:00
Speaker 1: Sorry, Yeah, this has.
55:01
Speaker 2: Gone off the rails.
55:06
Speaker 1: Okay, before we wrap up? Can get you just got exciting?
55:17
Speaker 1: How do you talk about any projects that you're working
55:21
Speaker 1: on or that you know you're excited about. Yeah, anything
55:25
Speaker 1: you're excited about.
55:26
Speaker 2: Oh, let's see what I am I excited about? We
55:29
Speaker 2: have a gravel cycling camp. If I seeing menopause is
55:33
Speaker 2: partnering with Thompson Tours and we're going to Gerona, Spain
55:36
Speaker 2: to have a week long gravel writing, which will be
55:40
Speaker 2: amazing at the end of April, because you know what,
55:44
Speaker 2: the magic really happens when women get together in person,
55:48
Speaker 2: Like I find that at the retreats, it's just man.
55:51
Speaker 2: People really open up and they get clarity and it's
55:55
Speaker 2: just so wonderful. So I'm really looking forward to that.
55:58
Speaker 2: And I'm working on a book with doctor Bond to write.
56:01
Speaker 2: I think I had shared that with you before, called Unbreakable.
56:04
Speaker 2: She talks a lot about I learned a ton about
56:07
Speaker 2: bones and how bones communicate with your brain and the
56:10
Speaker 2: rest of Like we think of them as inert, like
56:13
Speaker 2: just rods, you know, but they're not. They're living organs
56:17
Speaker 2: within with our bodies that women really do need to
56:20
Speaker 2: pay more attention to. Is very very important. So I'm
56:23
Speaker 2: excited for that one too. So those are the two
56:25
Speaker 2: things navigate. Menopause is ongoing and all the stuff with
56:28
Speaker 2: Feisty is always exciting. So yeah, life is good.
56:31
Speaker 1: Good. Where can people find you?
56:34
Speaker 2: Fistymenopause dot Com is the best place because then you
56:36
Speaker 2: can find the course, the podcast, all the stuff I write,
56:39
Speaker 2: the blogs is all.
56:40
Speaker 4: There and what's your Instagram.
56:43
Speaker 2: It's at picty menopause.
56:46
Speaker 1: Yeah, you are amazing, Selene, so thank you, thank you,
56:49
Speaker 1: thank you for joining us and for your expertise and man,
56:53
Speaker 1: one day I want I want you to write a
56:55
Speaker 1: book for me, but I don't know what about.
56:59
Speaker 2: That helps you first your workshop that a little bit.
57:06
Speaker 1: Thank you so much, Selene. Yeah, thank you. We will
57:10
Speaker 1: keep catching up with you and listening to the hit
57:14
Speaker 1: Play not Pause podcast.
57:16
Speaker 2: Thanks so much, thanks for listening.
57:20
Speaker 1: If you enjoyed this episode.
57:22
Speaker 4: Please consider giving us a five star review and sharing
57:25
Speaker 4: the body Pod with your friends.
57:27
Speaker 1: Until next time,