Latest / The Body Pod / Building Muscle in Midlife: Hypertrophy Training, Bone Density, and Fat Loss for Women with Holly Baxter

Transcript

Building Muscle in Midlife: Hypertrophy Training, Bone Density, and Fat Loss for Women with Holly Baxter · The Body Pod

• 0:00
  Speaker 1: Lord, isn't everything you don't have to you know, stress
• 0:04
  Speaker 1: the muscle under you know, eight rep back, so less
• 0:08
  Speaker 1: to get good muscles. We can see similar mescle activation
• 0:13
  Speaker 1: and massive growth comes with higher petition.
• 0:17
  Speaker 2: Hi everyone, my name is Haley and this is Lara
• 0:20
  Speaker 2: and welcome to the body Pod. All right, welcome Holliy
• 0:26
  Speaker 2: Baxter to the body Pod. As I just mentioned, you
• 0:29
  Speaker 2: have been on my list forever, so thank you for
• 0:32
  Speaker 2: joining us today.
• 0:34
  Speaker 1: Thank you so much for having me. I'm sorry excited
• 0:36
  Speaker 1: to chat with you. Vin So, you are.
• 0:38
  Speaker 2: A big leader in this female space. You've been in
• 0:41
  Speaker 2: it forever. I mentioned that I've been following you for
• 0:44
  Speaker 2: years and you know as a physique competitor, but also
• 0:48
  Speaker 2: as just a coach. You run a massive coaching organization.
• 0:52
  Speaker 2: How did you get started in this and what made
• 0:55
  Speaker 2: you kind of go into this online world.
• 1:00
  Speaker 1: I think I kind of fell into the online like
• 1:03
  Speaker 1: nutrition coaching completely on accident. So when I was still
• 1:06
  Speaker 1: living in Australia, I was an in person clinical dietitian,
• 1:11
  Speaker 1: so I worked in like the clinical setting. Actually I
• 1:13
  Speaker 1: was involved in I guess a hospital setting for quite
• 1:18
  Speaker 1: a while in fact, and then I moved out into
• 1:21
  Speaker 1: my own private practice kind of early on in my career.
• 1:24
  Speaker 1: I think part of the reason for moving out of
• 1:26
  Speaker 1: the clinical medical side of things was because the type
• 1:30
  Speaker 1: of clientele that we would work with were just so
• 1:33
  Speaker 1: opposite to me. Like my mentality was always about optimizing
• 1:37
  Speaker 1: and being as healthy as I could, and I was
• 1:39
  Speaker 1: active it spody, so a lot of the people in
• 1:42
  Speaker 1: that kind of environment, you know, were mortidly ill and
• 1:45
  Speaker 1: it didn't necessarily have the motivation to change. And I
• 1:49
  Speaker 1: always felt like I was a burden, you know when
• 1:51
  Speaker 1: I go to their patient bedside and try and encourage
• 1:53
  Speaker 1: them to eat better and talk to them about their exercise.
• 1:56
  Speaker 1: So I definitely enjoyed moving out of that setting. But yeah,
• 2:01
  Speaker 1: to fall into the online space, it wasn't until I
• 2:03
  Speaker 1: moved to America, So that was back in twenty seventeen.
• 2:07
  Speaker 1: And yeah, during that transition, I had to move my companies.
• 2:11
  Speaker 1: I sold my house, I sold everything that I own,
• 2:13
  Speaker 1: I moved over here, and at the time, I guess
• 2:17
  Speaker 1: my partner was in the online space and I kind
• 2:20
  Speaker 1: of just fell into some roles within that company and
• 2:25
  Speaker 1: kind of just took off from there. So I don't
• 2:27
  Speaker 1: know that that was ever my intentions I honestly really
• 2:31
  Speaker 1: like don't enjoy filming content and like being this person online,
• 2:36
  Speaker 1: but it's kind of part of the show really, so
• 2:39
  Speaker 1: I've just embraced it. I'm grown so much in that
• 2:43
  Speaker 1: in that time frame, and now it's definitely a big
• 2:46
  Speaker 1: part of what I do. But I guess what kind
• 2:49
  Speaker 1: of got me into nutrition and coaching and resistance training
• 2:53
  Speaker 1: and exercising was I just grew up really sporty. I
• 2:57
  Speaker 1: loved activity. I think my mum had us in every
• 2:59
  Speaker 1: kind of sport there was, and we're also really musical too,
• 3:03
  Speaker 1: I mean she put us in everything. But I really
• 3:05
  Speaker 1: loved athletics. So we did little athletics when we were kids,
• 3:08
  Speaker 1: and my sister and I I did rowing, we did basketball,
• 3:14
  Speaker 1: all of the sports, and I really kind of sound
• 3:17
  Speaker 1: a passion for nutrition. I was so interested in how
• 3:19
  Speaker 1: the body recovers and how to perform well. So it
• 3:23
  Speaker 1: was kind of just the natural progression, I think when
• 3:25
  Speaker 1: it came to going off to college, like what are
• 3:27
  Speaker 1: you going to do? So I actually got accepted into
• 3:31
  Speaker 1: Deacon University and did my bachelor's degree in food science
• 3:35
  Speaker 1: and nutrition, and I think I could thank my nan
• 3:37
  Speaker 1: for kind of being interested in food. We always cooked
• 3:40
  Speaker 1: and together where we were kids, So I loved cooking,
• 3:44
  Speaker 1: loved eating, and I think that kind of drew me
• 3:46
  Speaker 1: to that course. And then I finished it felt like
• 3:50
  Speaker 1: I knew nothing after four years, and I went on
• 3:53
  Speaker 1: in PURSUEGA Masters in Dietetics. So I did that for
• 3:57
  Speaker 1: another two years. And that was kind of right around
• 4:00
  Speaker 1: the time where I stepped out into private practice. And
• 4:03
  Speaker 1: I was also starting to work with more physique athletes
• 4:06
  Speaker 1: at that time too, So just by way of nature,
• 4:09
  Speaker 1: I guess who I was spending time with. Like in
• 4:12
  Speaker 1: my exercise field, a lot of physique athletes were asking
• 4:16
  Speaker 1: for a nutrition advice, so they were dieinging for competitions
• 4:20
  Speaker 1: and I was kind of supporting them through that. And yeah,
• 4:22
  Speaker 1: I was actually invited by a friend to compete alongside her,
• 4:28
  Speaker 1: and that kind of threw me into the stratosphere of bodybuilding.
• 4:32
  Speaker 1: So I remember she said to me, I know you
• 4:35
  Speaker 1: love to travel, Holly. So there's this competition coming up
• 4:38
  Speaker 1: in Dubai in you know the next six months, you
• 4:42
  Speaker 1: should come along, you know, do this thing with me.
• 4:44
  Speaker 1: You've just got to qualify. So I was like, how
• 4:46
  Speaker 1: do we go about doing this? So I had to
• 4:49
  Speaker 1: win a state show, a national show and then I
• 4:52
  Speaker 1: could go off and you know, compete for Australia in
• 4:54
  Speaker 1: this bodybuilding competition. So somehow, by waiver miracle, I did
• 4:59
  Speaker 1: it well if I do all with things, and I
• 5:02
  Speaker 1: guess it's just been love at first sight ever since.
• 5:05
  Speaker 1: So I have since competed for a decade now a
• 5:08
  Speaker 1: couple of different divisions and federations, and I guess that's
• 5:12
  Speaker 1: kind of led to my current philosophies around nutrition and training.
• 5:17
  Speaker 1: You know, all of these different kind of stages of
• 5:19
  Speaker 1: my life have kind of supported how I coach people today.
• 5:24
  Speaker 2: So yeah, do you only coach females?
• 5:28
  Speaker 1: None of my coach men and women, but predominantly females.
• 5:31
  Speaker 1: I think just my personality in whom I kind of
• 5:34
  Speaker 1: talk to more on social media is geared towards women.
• 5:37
  Speaker 1: But the males that I work with are usually more
• 5:40
  Speaker 1: like performance based or their professional bodybuilders, so I definitely
• 5:45
  Speaker 1: love that space. So I think males are probably limited
• 5:49
  Speaker 1: to those categories. I work with less gen pop males,
• 5:53
  Speaker 1: just I guess as a whole.
• 5:55
  Speaker 2: Yeah, but you do work with gen pop females, yes.
• 5:57
  Speaker 3: Yes, absolutely, and you do do for Zique coaching as well,
• 6:02
  Speaker 3: or about bodybuilding coaching both.
• 6:04
  Speaker 1: Yeah, so excay. Majority of the clients that I'm working
• 6:07
  Speaker 1: with are gen Pop. They're you know, just trying to
• 6:10
  Speaker 1: improve their physique. I think a lot of women aspire
• 6:13
  Speaker 1: to look like bodybuilders, but I'm always just careful to
• 6:17
  Speaker 1: remind them, you know, there is such a big difference
• 6:19
  Speaker 1: in the commitment and sacrifice between a healthy looking athletic
• 6:24
  Speaker 1: physique and one that's getting on stage. Sorry, majority of
• 6:28
  Speaker 1: the ladies are gen Pop, but I certainly work with
• 6:30
  Speaker 1: a lot of athletes specifically for bodybuilding. And of course
• 6:33
  Speaker 1: I coached myself and have done that for ten years too,
• 6:36
  Speaker 1: so that's been a fun jenny as well.
• 6:40
  Speaker 2: You know, I wasn't even really I think that now
• 6:43
  Speaker 2: I've found you through how to boidle, like that's how
• 6:48
  Speaker 2: I was introduced. Yeah, Okay. In Australia, I feel like
• 6:52
  Speaker 2: has such a big physique community. I mean it probably
• 6:57
  Speaker 2: we're such a larger country of the United States. But
• 7:00
  Speaker 2: I knew like a couple of people. But then when
• 7:03
  Speaker 2: I've gone I've had business partners in Australia and so
• 7:07
  Speaker 2: I've gone to Sydney a lot, and it just seems
• 7:10
  Speaker 2: I don't know if it's just because that's their area too,
• 7:13
  Speaker 2: but it just seems like it's a lot to really
• 7:15
  Speaker 2: being in Australia.
• 7:17
  Speaker 1: I think fitness and just being healthy is very, very popular.
• 7:21
  Speaker 1: But I don't know, and I have already what the
• 7:24
  Speaker 1: statistics are, but I know our population in Australia is
• 7:28
  Speaker 1: probably twenty three million, so relative to somewhere like where
• 7:31
  Speaker 1: I live, which is Florida, where the population is twenty
• 7:34
  Speaker 1: one million, I mean, it's it's kind of small. So
• 7:39
  Speaker 1: I guess if you do know somebody in the industry,
• 7:42
  Speaker 1: we're probably more tight in that regard because it's, you know,
• 7:46
  Speaker 1: such a small number of people compared to America.
• 7:50
  Speaker 2: And do you like Australia. I mean, obviously you're here,
• 7:53
  Speaker 2: You're staying here.
• 7:54
  Speaker 1: Do you think you would go back? It's funny, I
• 7:57
  Speaker 1: feel like America is home now. When I first moved over,
• 8:00
  Speaker 1: I felt like a fish out of water. I felt
• 8:02
  Speaker 1: like I'd gone back in time. When I moved to Florida,
• 8:05
  Speaker 1: I was so dated, so everything was so daggy. I'm like,
• 8:08
  Speaker 1: what is this? But it's certainly I guess progressed. I
• 8:12
  Speaker 1: think technology is slowly starting to catch up, but I
• 8:15
  Speaker 1: definitely felt like I went back in the time machine
• 8:17
  Speaker 1: when I first moved here. But it's us has grown
• 8:20
  Speaker 1: on me. I like it. But Australia is so beautiful.
• 8:24
  Speaker 1: And anybody listening hasn't been to Australia. I know you
• 8:26
  Speaker 1: girls have been plenty of times. It is stunning. And
• 8:29
  Speaker 1: I'm from a Tasmania and I've taken many friends and
• 8:32
  Speaker 1: family members to Tasmania over my life and most of
• 8:37
  Speaker 1: them have all said, this is the most stunning place
• 8:39
  Speaker 1: I've ever been to. Sorry going to Tasi as well.
• 8:42
  Speaker 1: It really is an awesome place. Like the food, culture,
• 8:45
  Speaker 1: the scenery, the beaches. I mean, it's just awesome.
• 8:48
  Speaker 2: I don't The Tasmanian Devil was like my favorite.
• 8:53
  Speaker 1: It was my favorite. That's her nickname, Yeah for sure,
• 8:56
  Speaker 1: and I definitely can relate to that.
• 9:00
  Speaker 2: It okay. So as you have how have you changed
• 9:04
  Speaker 2: over the last ten years? You said you've been competing,
• 9:07
  Speaker 2: and that is I have so many questions there. But
• 9:10
  Speaker 2: as you've been competing over the last ten years, what
• 9:12
  Speaker 2: have you seen change specifically in the women's space. So,
• 9:17
  Speaker 2: as we know, you know everyone and all of this
• 9:21
  Speaker 2: light has been brought to women lifting more so in
• 9:25
  Speaker 2: the last decade than it was before. I myself have
• 9:28
  Speaker 2: only been lifting for I don't know six years. I
• 9:30
  Speaker 2: did iron Man, so Laura and I have you know,
• 9:32
  Speaker 2: we were really fit, but not strength training regularly. So
• 9:39
  Speaker 2: how have you seen it evolve over the last decade.
• 9:42
  Speaker 1: Oh, that's a really good question. I think it's hard
• 9:45
  Speaker 1: for me to maybe give a generalized answer because I've
• 9:48
  Speaker 1: been so like invested and immersed in like this bubble world.
• 9:53
  Speaker 1: So I've always been in resistance training and I have
• 9:56
  Speaker 1: been competitively lifting as pro for ten years, so that
• 10:00
  Speaker 1: it's all like one big blur to me that I think,
• 10:03
  Speaker 1: you know, information and the education around resistance training is
• 10:06
  Speaker 1: certainly improved out of sight, and I think there's been
• 10:10
  Speaker 1: a significant rise in the number of coaches and people
• 10:12
  Speaker 1: that are generally interested in lifting weights, getting strong, improving
• 10:17
  Speaker 1: the performance, and you know, they also care about their
• 10:19
  Speaker 1: health be So I definitely see some improvements in the
• 10:23
  Speaker 1: way in which people are tackling so building goals and
• 10:27
  Speaker 1: strength building goals for sure. But for me specifically, I
• 10:32
  Speaker 1: think my personal approach has changed a lot, and I
• 10:35
  Speaker 1: think part of that is due to the fact that
• 10:37
  Speaker 1: I was able to recover from a very severe eating disorder.
• 10:41
  Speaker 1: So for most of my youth, So as a young teen,
• 10:44
  Speaker 1: when I was competitively sprinting as an athlete, I really
• 10:48
  Speaker 1: struggled with our bilimia and binge eating. Unfortunately, just how
• 10:53
  Speaker 1: I was raised and then the environment that I was
• 10:55
  Speaker 1: in as a competitive athlete, there was so much pressure
• 10:59
  Speaker 1: to perform, form and to be the best, no expect,
• 11:02
  Speaker 1: no exceptions, you know, such a perfectionist mindset, and you know,
• 11:06
  Speaker 1: so many of my upbringing, so much of my upbringing
• 11:09
  Speaker 1: really kind of created that disorder. And for a good
• 11:13
  Speaker 1: ten to fifteen years, I really struggled with that. And
• 11:16
  Speaker 1: some of that was actually through the very early phase
• 11:19
  Speaker 1: of me getting into bodybuilding, So I'd say that I
• 11:23
  Speaker 1: didn't come into the sport with the best head on
• 11:25
  Speaker 1: my shoulders. I think there was a lot of self
• 11:28
  Speaker 1: development that I've you know, invested in in maybe the
• 11:31
  Speaker 1: last five to seven years of my adult life that
• 11:34
  Speaker 1: has been such an overwhelming improvement in my overall health
• 11:38
  Speaker 1: and well being, just my happiness, my confidence, just my
• 11:42
  Speaker 1: sensive self. All of those things have improved significantly with
• 11:46
  Speaker 1: a lot of intentional, focused effort on my mindset. But
• 11:49
  Speaker 1: when I came into the sport. I was certainly very restrictive.
• 11:53
  Speaker 1: There was no flexibility. I wouldn't say that I had
• 11:56
  Speaker 1: a very balanced approach at all. It was very you know,
• 12:00
  Speaker 1: black or white thinking. I didn't have a lot of
• 12:03
  Speaker 1: gray area. So I think over the years, as I
• 12:07
  Speaker 1: have evolved and I have done the work on myself
• 12:11
  Speaker 1: that's afforded me, there's wonderful ability to now help other
• 12:14
  Speaker 1: women that are struggling in that same position that I was,
• 12:17
  Speaker 1: where you know, there's no flexibility, there's no balance. They
• 12:21
  Speaker 1: feel like, you know, nothing's happening, nothing's moving fast enough.
• 12:25
  Speaker 1: So now I can kind of reflect on those experiences
• 12:29
  Speaker 1: and kind of convey Number one, like the science and
• 12:32
  Speaker 1: the education behind why things work. That's obviously something I'm
• 12:36
  Speaker 1: very passionate about. I've been involved since moving to the
• 12:39
  Speaker 1: university to Florida. I've been involved in several research studies
• 12:43
  Speaker 1: here at the University of South Florida. I've published research,
• 12:47
  Speaker 1: and I'm very much active in that community. So I
• 12:50
  Speaker 1: think the education has helped me kind of soften some
• 12:55
  Speaker 1: of those behaviors and habits that I had developed as
• 12:58
  Speaker 1: a young girl. And then I also think just learning
• 13:03
  Speaker 1: like what's a realistic time frame for achieving muscle growth
• 13:07
  Speaker 1: or for how long that loss should really take. It's
• 13:10
  Speaker 1: allowed me to then change my perspective, change my expectations
• 13:15
  Speaker 1: for how I get to my goals. So I don't
• 13:19
  Speaker 1: know whether that answers your question specifically, but I know
• 13:22
  Speaker 1: there's been like an overhaul in how I tackle weight loss,
• 13:26
  Speaker 1: how I tackle muscle building through education and then just
• 13:30
  Speaker 1: an increased focus on your mind.
• 13:34
  Speaker 2: Okay, So I'm super curious if you've ever gotten this question.
• 13:38
  Speaker 2: I know you have. I know you have because I've
• 13:41
  Speaker 2: gotten it, so I know you've had to have it
• 13:43
  Speaker 2: like a million times. I did this twelve week program,
• 13:46
  Speaker 2: and I was expecting to look like you.
• 13:49
  Speaker 1: Or why am I not?
• 13:51
  Speaker 3: Like?
• 13:51
  Speaker 2: Why don't I have this muscle definition after twelve weeks?
• 13:56
  Speaker 1: Okay, I love this question. So again, I didn't know
• 14:00
  Speaker 1: this as recently as five years ago. It's only since
• 14:02
  Speaker 1: I've started reading more research in I guess muscle physiology
• 14:06
  Speaker 1: and looking at resistance training studies and hypertrophy outcomes and
• 14:09
  Speaker 1: things like this. So over a typical eight to twelve
• 14:13
  Speaker 1: week study, the normal change like the normative change in
• 14:18
  Speaker 1: muscles thickness. Sorry, that's typically the measurement that we use
• 14:21
  Speaker 1: to assess change in a study. We've got an ultrasound.
• 14:24
  Speaker 1: It's called a B mode ultrasound. They literally it's like
• 14:26
  Speaker 1: the interview have a pregnancy ultrasound. It looks just like this.
• 14:29
  Speaker 1: So they put it up to the muscle of interest
• 14:32
  Speaker 1: and they can actually see the depth of thickness, Like
• 14:34
  Speaker 1: it looks down into the bord. So you imagine you're
• 14:36
  Speaker 1: looking at your bicep. You can imagine it's taking a
• 14:38
  Speaker 1: thickness from the surface down to the Borde interface. So
• 14:42
  Speaker 1: that typical change is about zero point two two point
• 14:46
  Speaker 1: three of a centimeter over twelve weeks. So if you
• 14:51
  Speaker 1: were going through a muscle building phase, and let's say
• 14:54
  Speaker 1: you did commit to a muscle both a muscle growth phase,
• 14:57
  Speaker 1: how likely are you going to see that in the mirror?
• 15:01
  Speaker 1: And more importantly, is that even possible across all muscle
• 15:04
  Speaker 1: groups at one time? Like, I think about the type
• 15:07
  Speaker 1: of training program that I'd have to write to do
• 15:10
  Speaker 1: that across all muscle groups. I would be living in
• 15:13
  Speaker 1: the gym, Like, I know what the kinds of volume
• 15:16
  Speaker 1: are that we need to accomplish that type of growth.
• 15:19
  Speaker 1: And for advanced lifters, that tends to be somewhere between
• 15:22
  Speaker 1: twenty and thirty like working sets per week on that
• 15:27
  Speaker 1: muscle group if you're really trying to optimize that as
• 15:29
  Speaker 1: an advanced lifter. So yeah, the program would be ginormous
• 15:34
  Speaker 1: like in order to actually accomplish that off across everything.
• 15:37
  Speaker 1: So you then have to get a little bit more
• 15:39
  Speaker 1: like specific and picky with your muscle groups because you
• 15:42
  Speaker 1: can't do it all at once. So that certainly helped
• 15:45
  Speaker 1: me tendprom my expectations around what I'm expecting to see
• 15:49
  Speaker 1: when it comes to muscle growth. And we've also got
• 15:52
  Speaker 1: to factor in all the different lifestyle factors that you know,
• 15:56
  Speaker 1: impact how we train, our sleep, our stress, our nutrition,
• 16:01
  Speaker 1: you know, just the normal ebs and flows of life.
• 16:04
  Speaker 1: We've got to think about these studies in like a bubble,
• 16:07
  Speaker 1: like they are so unique. There's a supporter there, a
• 16:11
  Speaker 1: researcher encouraging every single rep. It's like having a personal
• 16:14
  Speaker 1: trainer for every single session, you know, and everything is curated,
• 16:18
  Speaker 1: the diet, the protein supplements at the end of the session,
• 16:22
  Speaker 1: Like it's almost not even comparable to a certain extent
• 16:26
  Speaker 1: to real world scenarios where we've got far more interferences
• 16:30
  Speaker 1: so I don't know that I would even anticipate, you know,
• 16:34
  Speaker 1: consistent point two to three point two to three growth,
• 16:37
  Speaker 1: like over six months, nine months, twelve months, because life
• 16:40
  Speaker 1: gets in the way. So you know, realistically, over a
• 16:44
  Speaker 1: twelve month time frame, for somebody that is new to
• 16:48
  Speaker 1: resistance training, they might see point six of a centimeter.
• 16:52
  Speaker 1: Look at your little fingernail, like, that's one centimeter. You know,
• 16:56
  Speaker 1: it's probably unlikely that you even see that in one
• 16:59
  Speaker 1: year of and again that's uninterrupted, no interferences, and you know,
• 17:05
  Speaker 1: very consistent, well designed programming. So yeah, I think that
• 17:10
  Speaker 1: absolutely has to shape the way that we think about
• 17:13
  Speaker 1: our ability to build muscle. And then I guess when
• 17:17
  Speaker 1: it comes to fat loss, goodness, I hear all kinds
• 17:20
  Speaker 1: of crazy requests, and I think when it comes to
• 17:25
  Speaker 1: like doing it in a sustainable way, generally the recommendation
• 17:30
  Speaker 1: would be that you don't exceed one point two to
• 17:33
  Speaker 1: one point five percent of your total body weight per week.
• 17:37
  Speaker 1: So obviously, you know, somebody that's two hundred pounds is
• 17:41
  Speaker 1: going to have a very different weekly goal than somebody
• 17:43
  Speaker 1: that's only one hundred pounds. I have clients across that spectrum,
• 17:46
  Speaker 1: So the absolute number per week is always a little
• 17:49
  Speaker 1: bit different depending on the person, But yeah, you might
• 17:53
  Speaker 1: be able to implement that for several weeks, but eventually
• 17:57
  Speaker 1: you kind of run out of calories, like you don't
• 17:59
  Speaker 1: want to go beyond your calorie floor. So at that
• 18:02
  Speaker 1: point when the diet becomes no longer sustainable, you kind
• 18:06
  Speaker 1: of have to switch approach and then go back to
• 18:08
  Speaker 1: the drawelery board. That's when you start your building phase again.
• 18:12
  Speaker 1: You know, you eat efforts to prove your metabolism, drive
• 18:16
  Speaker 1: up your BEM, and that hopefully supports your next fat
• 18:20
  Speaker 1: lot s phase because you now got this more energy demanding,
• 18:23
  Speaker 1: hungry body because it needs more fuel as a more
• 18:26
  Speaker 1: muscular beat.
• 18:28
  Speaker 2: Okay, so do you think that there has to be
• 18:32
  Speaker 2: with all of your clients women specifically, that there has
• 18:35
  Speaker 2: to be like fat loss, build maintenance or sometimes do
• 18:40
  Speaker 2: you just be like get in the gym and work
• 18:42
  Speaker 2: hard and then if you want to do fat loss,
• 18:45
  Speaker 2: like you know, do you have to hit those three
• 18:50
  Speaker 2: and are you tracking with nutrition to hit those three
• 18:53
  Speaker 2: or can someone just work out?
• 18:57
  Speaker 1: Yeah, that's a really good question and I don't know that,
• 19:00
  Speaker 1: but at least I would try to refer to science
• 19:02
  Speaker 1: as opposed to just like my personal opinions and things,
• 19:04
  Speaker 1: and there isn't a whole lot of data across like
• 19:07
  Speaker 1: a wide span of different body fat percentages. And let
• 19:10
  Speaker 1: me tell you why I think that's important. If somebody
• 19:13
  Speaker 1: is coming to me and they're trying to build muscle,
• 19:17
  Speaker 1: but they're at say twenty five to thirty percent body fat,
• 19:22
  Speaker 1: I suspect that in those circumstances where somebody has a
• 19:25
  Speaker 1: little bit of additional adapose tissue like on their person,
• 19:29
  Speaker 1: I think that that individual's probably going to be able
• 19:32
  Speaker 1: to build muscle at a faster rate whilst still being
• 19:37
  Speaker 1: in a caloric deficit than somebody that is coming to
• 19:40
  Speaker 1: me who is already very lean and is really you know,
• 19:43
  Speaker 1: looking for the little bells or whistles, like they're already
• 19:46
  Speaker 1: shredded and they just want like the most fantastic physique.
• 19:49
  Speaker 1: They want abs. Maybe they're aspiring to more of a
• 19:52
  Speaker 1: bodybuilder's physique. So you know, in that scenario, if they
• 19:56
  Speaker 1: just got in and trained kind of like how you describe,
• 19:59
  Speaker 1: I don't know that their capacity to build muscle would
• 20:02
  Speaker 1: be as effective as the person that has a higher
• 20:05
  Speaker 1: body fat percentage. I think in those circumstances, we probably
• 20:10
  Speaker 1: do need to forget about the fat loss for the
• 20:12
  Speaker 1: time being if you want to build muscle. The downside
• 20:17
  Speaker 1: to that comment is that we don't have great research
• 20:19
  Speaker 1: in lean individuals. We really only have case studies to
• 20:23
  Speaker 1: draw from in research settings, and usually those are in bodybuilders.
• 20:27
  Speaker 1: And we've gotten some indication that being at those really
• 20:31
  Speaker 1: lean physiques makes it more challenging to build. But we
• 20:34
  Speaker 1: don't have great randomized control trials in with large numbers
• 20:38
  Speaker 1: of individuals, with well designed study at well designed training
• 20:43
  Speaker 1: programs to really validate that. So we're actually going to
• 20:47
  Speaker 1: be running that study, which I'm so excited for, coming
• 20:50
  Speaker 1: up early in twenty twenty six here at the University
• 20:52
  Speaker 1: of South Florida. So our goal is to look specifically
• 20:56
  Speaker 1: at women. Obviously I care about that a lot. I
• 20:59
  Speaker 1: care about the gloss and the shoulders. So we're going
• 21:01
  Speaker 1: to be measuring muscle thickness changes in those muscle groups.
• 21:05
  Speaker 1: So we're currently doing a pilot study to test our
• 21:07
  Speaker 1: reliability on that muscle, but it's a new muscle for
• 21:10
  Speaker 1: our lab to even measure, and then we'd like to
• 21:13
  Speaker 1: actually compare in lean individuals less than fifteen percent body fat,
• 21:18
  Speaker 1: whether being a maintenance calories, slight surplus or a slight deficit,
• 21:24
  Speaker 1: leads to muscle growth. And if so, it is one superior,
• 21:28
  Speaker 1: then another and then another. We're not going to be
• 21:31
  Speaker 1: looking at strength. I specifically really care about muscle growth.
• 21:34
  Speaker 1: But I think that that will start to give us
• 21:36
  Speaker 1: a better idea about where we really need to be
• 21:39
  Speaker 1: with our calories. Do I really need to gain, you know,
• 21:42
  Speaker 1: ten pounds of body fat to optimize my muscle growth?
• 21:46
  Speaker 1: Or you know, can we kind of do as you suggested,
• 21:48
  Speaker 1: just dive in lift regardless and can we make good progress? So, yeah,
• 21:54
  Speaker 1: we don't have a lot of Brith data that is exciting.
• 21:57
  Speaker 2: What's your favorite flue exercise?
• 21:59
  Speaker 1: Oh gosh, I have so many. You know, there's so
• 22:01
  Speaker 1: many cool machines that have come out lately. I don't
• 22:03
  Speaker 1: know whether the you girls have got them in your gym,
• 22:05
  Speaker 1: but I like the three D gluetator so like kind
• 22:09
  Speaker 1: of I've seen that.
• 22:10
  Speaker 2: I don't have one at my gym. My gym's are
• 22:12
  Speaker 2: super bro gym, lots of.
• 22:14
  Speaker 1: Upper body equipment. I think most of those gyms are
• 22:17
  Speaker 1: like that. But that's a really cool machine that targets
• 22:19
  Speaker 1: your glute medius, which is the muscle group that I
• 22:21
  Speaker 1: keep getting told in all my competitions, Holly, You've got
• 22:24
  Speaker 1: to grow your ass, so specifically that kind of upper shelf.
• 22:29
  Speaker 1: So yeah, I like that wine and another one that
• 22:33
  Speaker 1: really isolates your glute medius. Again, that upper shelf is
• 22:37
  Speaker 1: something that we kind of jerry ringed or concocted ourselves.
• 22:40
  Speaker 1: So are you familiar with the standing hip abduction?
• 22:43
  Speaker 2: Yes, I was gonna say I've used it once.
• 22:46
  Speaker 1: I think. So that's an excellent machine, like the standing
• 22:49
  Speaker 1: hip abduction, you know, instead of the typical seeded machine
• 22:52
  Speaker 1: that we probably have access to with our gyms. So
• 22:55
  Speaker 1: I basically set this up so I'm lying down souf.
• 22:59
  Speaker 1: You imagine I've got two kind of benches like butted
• 23:03
  Speaker 1: up to the back of that standing hip machine, and
• 23:05
  Speaker 1: I lie on my back and I basically scissor out.
• 23:09
  Speaker 1: So we put these little pads under my knees. I
• 23:12
  Speaker 1: put another pad under my hip. There's actually a video
• 23:14
  Speaker 1: of me doing this some my Instagram, but it's probably
• 23:19
  Speaker 1: the most isolating gluop medius exercise that I've done. It
• 23:23
  Speaker 1: takes out all of your ITV band and all of
• 23:26
  Speaker 1: your hip flexes because your length is in a straight position,
• 23:29
  Speaker 1: you haven't got any like ninety degree. Then like a
• 23:31
  Speaker 1: lot of the you know seated hip abduction you know entails.
• 23:37
  Speaker 1: So it yeah, definitely kind of takes out some of
• 23:39
  Speaker 1: those other accessory muscle groups and really allows you to
• 23:42
  Speaker 1: nail your group media. So I don't know, Yeah, it's
• 23:46
  Speaker 1: really cool. I would love you to give it a go.
• 23:48
  Speaker 1: It's so it's so good. I haven't even filmed it
• 23:51
  Speaker 1: yet from my workout app because it's semi new, So yeah,
• 23:54
  Speaker 1: it's good.
• 23:55
  Speaker 3: I want to know your favorite shoulder exercise before we
• 23:57
  Speaker 3: get onto some.
• 24:01
  Speaker 1: I really like, or even hand pressing and a un
• 24:03
  Speaker 1: metal kind of presides I think to really help you know,
• 24:06
  Speaker 1: bid those cap shelters, I do probably twelve cents at
• 24:11
  Speaker 1: least a week. Are you your head pressing? And that'll
• 24:14
  Speaker 1: also get a little bit of your anterior too, sorry
• 24:17
  Speaker 1: dumb bells, smith, abails, you name it, all of it,
• 24:23
  Speaker 1: all of it.
• 24:25
  Speaker 2: So if we look at how you program, and if
• 24:28
  Speaker 2: we're looking at gen pop not not physique competitor, and
• 24:32
  Speaker 2: you have someone that comes into the gym, I forgive
• 24:35
  Speaker 2: me if I have this wrong, but I remember listening
• 24:39
  Speaker 2: and reposting something. This was months ago that I really
• 24:43
  Speaker 2: liked that you said, instead of having someone taking a
• 24:48
  Speaker 2: gem Gen pop female into these low rep ranges, you know,
• 24:52
  Speaker 2: one rep max, two rep max, three rep max, you
• 24:55
  Speaker 2: would prefer to do something like higher rep like a
• 24:58
  Speaker 2: drop set, you know, something like that to failure opposed
• 25:03
  Speaker 2: to going in and doing four sets of whatever. Is that?
• 25:08
  Speaker 2: Did I catch that right? Or it's been a while
• 25:10
  Speaker 2: so maybe I'm not saying right.
• 25:11
  Speaker 1: Yeah, Okay, So I think what you're kind of describing
• 25:14
  Speaker 1: here is like two different training modalities. So we have
• 25:18
  Speaker 1: the training concept of high load traditional training, so that
• 25:24
  Speaker 1: is this concept of doing say eight to fifteen repetitions,
• 25:28
  Speaker 1: and then there's another type of training called low load training.
• 25:31
  Speaker 1: So that's how it's referred to in research, and that
• 25:34
  Speaker 1: is like twenty reps and above. And just to give
• 25:38
  Speaker 1: some reference to, like the percentage of your one rep
• 25:41
  Speaker 1: max in terms of the load, when you're doing traditional
• 25:45
  Speaker 1: high load training, it's normally somewhere between like seventy to
• 25:48
  Speaker 1: ninety five percent if you're one repmax, whereas for low
• 25:52
  Speaker 1: load training that's significantly lower loads, it's around twenty to
• 25:57
  Speaker 1: maybe sixty percent if you're one repmax, so the REP
• 26:01
  Speaker 1: ranges are quite a bit different. But what's really interesting
• 26:05
  Speaker 1: about those two different training I guess strategies is that
• 26:09
  Speaker 1: they both tend to yield the same outcomes when it
• 26:13
  Speaker 1: comes to muscle growth. So there have been, for the
• 26:17
  Speaker 1: longest time so many debates on social media. I mean,
• 26:20
  Speaker 1: I used to see it all the time. Stop doing
• 26:23
  Speaker 1: high reps. It doesn't build muscle. You've got our lift,
• 26:26
  Speaker 1: you know, really really heavy like you suggest, and want
• 26:28
  Speaker 1: to sit to build muscle. And we have enough studies now,
• 26:33
  Speaker 1: I'd say probably at least thirty that I can recall.
• 26:36
  Speaker 1: I've probably posted them on my YouTube. You supported this
• 26:40
  Speaker 1: concept of lowload training being an effective way to still
• 26:44
  Speaker 1: build muscle. One of the critical pieces of this theory
• 26:48
  Speaker 1: is ensuring that you are training close to failures, so
• 26:53
  Speaker 1: your rate of perceived exertion, which is one of the
• 26:55
  Speaker 1: intensity scales. I'm sure you guys probably know all about that,
• 26:58
  Speaker 1: but between seven and ten is really where we need
• 27:02
  Speaker 1: to be training in efforts to sufficiently activate and fatigue
• 27:07
  Speaker 1: the loading units within our muscle, which then signals growth.
• 27:12
  Speaker 1: And I think unfortunately a lot of women, especially new women,
• 27:15
  Speaker 1: to resistance training there's even an intimidation factor or they're
• 27:19
  Speaker 1: a little bit nervous because they haven't done the movements before.
• 27:22
  Speaker 1: They end up not training at that kind of intensity,
• 27:26
  Speaker 1: and unfortunately it's not going to have the same carryover
• 27:29
  Speaker 1: to muscle building as we would hope. Instead, you'll get
• 27:33
  Speaker 1: some signaling. It's not like it's pointless, but you're kind
• 27:36
  Speaker 1: of putting a ceiling on your growth outcomes when you
• 27:39
  Speaker 1: can't train up in that high rate of perceived exertion. Instead,
• 27:44
  Speaker 1: you're really just burning calories, which again i'm not propuring that.
• 27:48
  Speaker 1: I think, you know, it's a great way to maintain
• 27:50
  Speaker 1: in energy balance and for weight maintenance, but for muscle growth,
• 27:55
  Speaker 1: the proximity to failure really matters. So I think the
• 27:59
  Speaker 1: good news is it gives us a whole lot of
• 28:01
  Speaker 1: flexibility to work within a huge spectrum of reps. You know.
• 28:06
  Speaker 1: But I will say I'm not going to condone like
• 28:08
  Speaker 1: doing ninety repetitions. I mean, it would be so boring
• 28:11
  Speaker 1: and cumbersome to train that way. But I mean our
• 28:14
  Speaker 1: lab actually did that very studying Britney Counts. I was
• 28:17
  Speaker 1: the lead author on this one, and it was I
• 28:20
  Speaker 1: think no load training. We basically did like a sham
• 28:23
  Speaker 1: little squishy foam dumbell and we had them doing bisets
• 28:27
  Speaker 1: where they.
• 28:28
  Speaker 4: Were literally just flexing their muscle through a range of motion,
• 28:32
  Speaker 4: so no load, And they compared that to a group
• 28:35
  Speaker 4: of participants that used just regular traditional high low training
• 28:39
  Speaker 4: eight to twelve rep sets, and the muscle growth between
• 28:42
  Speaker 4: the two groups at the end of the twelve week
• 28:44
  Speaker 4: study was identical, like there were no significant differences.
• 28:47
  Speaker 1: So load is important up to a certain extent. If
• 28:52
  Speaker 1: we see somebody's training load so low, like I'm thinking
• 28:56
  Speaker 1: less meals classes. That's how I started and got into it.
• 29:00
  Speaker 1: You know, it goes for like four minutes, like for
• 29:03
  Speaker 1: a track right and you can just left, lay left
• 29:05
  Speaker 1: and left and left. That type of training is probably
• 29:09
  Speaker 1: too low to signal muscle growth. Again, just thinking about
• 29:13
  Speaker 1: those percentages of one redmax, so for too earlier that's
• 29:16
  Speaker 1: probably lower than twenty percent of your one red max.
• 29:19
  Speaker 1: So you kind of have to stay above that, which
• 29:22
  Speaker 1: usually means that you tap out at about ninety repetitions before.
• 29:26
  Speaker 1: You're now not training for hypertrophy, you're just getting some
• 29:29
  Speaker 1: coloric expenditure and maybe some muscular endurance. So I think
• 29:34
  Speaker 1: that's helpful for people because we hear so much about
• 29:37
  Speaker 1: you know, you've got to stick with this certain range.
• 29:39
  Speaker 1: So I like to do certain movements with higher reps,
• 29:42
  Speaker 1: like bands, and some of my induction, like the small
• 29:45
  Speaker 1: isolation muscles. I'll often do higher reps for those just
• 29:49
  Speaker 1: because I can feel it, and I like feeling it
• 29:52
  Speaker 1: as opposed to getting stuck under a heavy bar. Sometimes so,
• 29:57
  Speaker 1: But then I guess conversely to kind of is your question,
• 30:01
  Speaker 1: because you use the example of one to six, That
• 30:05
  Speaker 1: particular style of training is great for strength to development,
• 30:10
  Speaker 1: but it doesn't carry the same weight for muscle growth.
• 30:13
  Speaker 1: It is not as good as doing say eight reps
• 30:17
  Speaker 1: and above. So when I think about like putting a
• 30:21
  Speaker 1: program together for like the general person, I kind of
• 30:25
  Speaker 1: want to know their goals, Like if they want to
• 30:26
  Speaker 1: get strong, yeah, let's progres one to six rep maxes,
• 30:30
  Speaker 1: Like it's so fun. I love going into the gym
• 30:32
  Speaker 1: and trying to hit a pr, even if it's not
• 30:34
  Speaker 1: like on a square or a deadlift. I think it's
• 30:36
  Speaker 1: just fun. But for the majority of the volume that
• 30:40
  Speaker 1: we prescribed in a program, if the goal is primarily
• 30:43
  Speaker 1: to build muscle, then I'm going to be putting reps
• 30:46
  Speaker 1: that are above eight, probably below thirty just from an
• 30:49
  Speaker 1: efficiency standpoint, to get through the sessions that you're not
• 30:52
  Speaker 1: in there for hours and hours. So yeah, I hope
• 30:55
  Speaker 1: that craind of gives some we'll shed some light on
• 30:58
  Speaker 1: like the rep ranges and how we can build muscle.
• 31:01
  Speaker 3: When you said that the people that did the sponge
• 31:07
  Speaker 3: weight and that a normal dumb bulth and the muscle
• 31:11
  Speaker 3: was the exact same. So the quality of your movement,
• 31:17
  Speaker 3: like the quality of your bicep curl or your overhead
• 31:22
  Speaker 3: press is really important. Is that what you're saying by
• 31:26
  Speaker 3: giving that example.
• 31:27
  Speaker 1: Yeah, so that's kind of really pointing to this concept
• 31:30
  Speaker 1: of like good mind muscle connection. So provided you can
• 31:34
  Speaker 1: get a good connection with that muscle, and in this
• 31:36
  Speaker 1: case they were flexing and squeezing as hard as they
• 31:39
  Speaker 1: possibly could, you know, through a full range of motion,
• 31:43
  Speaker 1: that was able to signal muscle growth. Sorry, they are
• 31:46
  Speaker 1: probably going to be some muscle groups where that would
• 31:48
  Speaker 1: just not work. I'm just trying to imagine doing that
• 31:51
  Speaker 1: in something like the leg extension or you know, a
• 31:54
  Speaker 1: back muscle. I mean, they chose the passet very specifically,
• 31:57
  Speaker 1: but it kind of points to a larger you know,
• 31:59
  Speaker 1: idea year or concept. That load isn't everything. You don't
• 32:04
  Speaker 1: have to you know, stress the muscle under you know,
• 32:07
  Speaker 1: eight rep backs or less to get good muscles. We
• 32:11
  Speaker 1: can see similar muscle activation and muscle growth comes with
• 32:17
  Speaker 1: higher petition.
• 32:18
  Speaker 2: Okay, So if we're looking at a female that is
• 32:21
  Speaker 2: just wants like because now, I mean, I love how
• 32:27
  Speaker 2: there's been a lot of this, this movement to get
• 32:30
  Speaker 2: women into the gym. Women are paying attention to their
• 32:33
  Speaker 2: bone density and all of that. If somebody wants you know,
• 32:38
  Speaker 2: they want muscle and they want strong bones, what does
• 32:42
  Speaker 2: that look like in a program? And can you get
• 32:46
  Speaker 2: the same thing in a thirty minute versus a sixty
• 32:48
  Speaker 2: minute Oh.
• 32:50
  Speaker 1: That's a good question. It probably depends for stuff on
• 32:53
  Speaker 1: the individual that we're working with. So are they a
• 32:56
  Speaker 1: trained lifter or they am beginner? So I want to
• 32:59
  Speaker 1: tu on the time frame that you just mentioned. So
• 33:02
  Speaker 1: you said it's thirty minutes enough, forty you need sixty.
• 33:05
  Speaker 1: So again just thinking back to like the bigger, broader
• 33:08
  Speaker 1: requirements to build muscle for somebody, that's brand news to lifting.
• 33:13
  Speaker 1: You don't need the same kind of volume per muscle
• 33:16
  Speaker 1: group per week to sufficiently grow it or to maximize growth.
• 33:20
  Speaker 1: So for new people that are just stepping into the gym,
• 33:23
  Speaker 1: they really only need somewhere between ten and maybe fifteen
• 33:26
  Speaker 1: sets per weeks per muscle group to achieve really great
• 33:31
  Speaker 1: growth results. So you know, when we put that into
• 33:33
  Speaker 1: a program, that might look like a three day training
• 33:36
  Speaker 1: program if they're just picking say four or five muscle
• 33:39
  Speaker 1: groups that they're interested in. If they wanted to do
• 33:41
  Speaker 1: that on all muscle groups, that might become a four
• 33:44
  Speaker 1: or five day session a program because now you've got
• 33:47
  Speaker 1: to fit more volume in across the week. But for
• 33:51
  Speaker 1: advanced listers, their volume requirements are going to be a
• 33:55
  Speaker 1: little bit higher, and unfortunately there are diminishing returns with
• 33:58
  Speaker 1: all of this, where more it doesn't necessarily lead to
• 34:01
  Speaker 1: like lidiar grow kind of tape this off and kind
• 34:04
  Speaker 1: of plateaus. And we don't really have great data at
• 34:07
  Speaker 1: the moment either. On those really high volume sets per week.
• 34:11
  Speaker 1: There might be less than a dozen. I've reviewed a
• 34:14
  Speaker 1: few of these on my YouTube, but for the advanced
• 34:17
  Speaker 1: lifter up probably somewhere between twenty and thirty direct sets
• 34:21
  Speaker 1: again with a high degree of effort, is going to
• 34:24
  Speaker 1: help those individuals grow, So for that person, the time
• 34:28
  Speaker 1: spent in the gym, unfortunately, will need to be a
• 34:31
  Speaker 1: little bit longer. So thirty minutes, you know, it probably
• 34:34
  Speaker 1: isn't going to cut it if you're trying to grow
• 34:36
  Speaker 1: multiple muscle groups as anslifter, I think generally the program
• 34:41
  Speaker 1: so I'm writing for that type of client would be
• 34:44
  Speaker 1: about sixty minutes probably as a minimum. Unfortunately, for like
• 34:48
  Speaker 1: really a bit. Yeah, so that was the first part
• 34:51
  Speaker 1: of your question. What did you say At the beginning?
• 34:54
  Speaker 1: You asked about something else, and I can't recall what
• 34:57
  Speaker 1: you said.
• 34:58
  Speaker 2: Oh, I think if just like, if you look at
• 35:02
  Speaker 2: periodizing a program, what does that look like to you
• 35:05
  Speaker 2: for for a female that wants bone health benefits and
• 35:09
  Speaker 2: muscle in midlife. Knowing that, I'm sure that your midlife
• 35:14
  Speaker 2: women that you work with, uh, they're usually not cold
• 35:18
  Speaker 2: kicking it with nothing to do. There's usually a decent
• 35:21
  Speaker 2: amount of stress at this stage of life. You know,
• 35:25
  Speaker 2: financial stuff going on, either at work or whatever. There's
• 35:31
  Speaker 2: just a lot, like we're handling a.
• 35:33
  Speaker 1: Lot of stuff that also goes into You asked about
• 35:38
  Speaker 1: bone mineral density. That was the thing I couldn't what
• 35:40
  Speaker 1: you said about Okay, so we have a couple of
• 35:44
  Speaker 1: normal researches. Doctor Stuart Phillips is one of the leading
• 35:48
  Speaker 1: researchers in the world that has more recently started to
• 35:52
  Speaker 1: explore like training outcomes in women that are going through
• 35:56
  Speaker 1: minipause or perimles, i should say, And what they have
• 36:01
  Speaker 1: discovered that is high load training that typical eight to
• 36:06
  Speaker 1: twelve rep range again when performed two or very near
• 36:09
  Speaker 1: to failure, seems to result in similar BO mineral density
• 36:14
  Speaker 1: improvements as doing your very heavy one to six rep sets.
• 36:20
  Speaker 1: So that's more traditional strength training. So again I look
• 36:24
  Speaker 1: at that as wow, we've got some flexibility here. So
• 36:27
  Speaker 1: if you like lifting really heavy with low reps, which
• 36:32
  Speaker 1: is more traditional of strength training, then program some of
• 36:36
  Speaker 1: that into your workouts. It might be that you pick
• 36:39
  Speaker 1: one exercise at the start of your three or four
• 36:42
  Speaker 1: day training program and that might be strength specific that's
• 36:46
  Speaker 1: going to help with BO mineral density and it's going
• 36:49
  Speaker 1: to help functionally with strength adaptations. But for the rest
• 36:52
  Speaker 1: of the session, then that might be an opportunity to
• 36:55
  Speaker 1: focus maybe more on your hyperchacy range, which would be
• 36:59
  Speaker 1: eight and above. So again then you're remaining six exercises
• 37:03
  Speaker 1: in the program if you're doing a seven exercise program,
• 37:06
  Speaker 1: would be focused more on hypertrophy. And again, which muscle
• 37:09
  Speaker 1: groups kind of comes back to which ones you as
• 37:12
  Speaker 1: an individual are wanting to improve. But I think for beginners,
• 37:16
  Speaker 1: I generally prescribe all muscle groups. I think it's helpful
• 37:20
  Speaker 1: to have biceps and triceeps and some of even the
• 37:22
  Speaker 1: smaller muscle groups just to kind of establish a good,
• 37:25
  Speaker 1: solid like stroll foundation. So yeah, I think for borying health,
• 37:30
  Speaker 1: both of those rep ranges can be beneficial according to
• 37:33
  Speaker 1: the most recent meta analyses. Sorry, yeah, does that answer
• 37:37
  Speaker 1: that question?
• 37:38
  Speaker 2: Yeah? I mean, and with that I agree. I think
• 37:41
  Speaker 2: it's because there's women that are coming in that may
• 37:45
  Speaker 2: want to lift heavy, but they have, you know, a
• 37:49
  Speaker 2: degenerative spine or whatever. And then like good news is
• 37:52
  Speaker 2: for you, You don't have to say that, But what
• 37:55
  Speaker 2: do you think is there ever a time and a
• 37:58
  Speaker 2: place How does lifting only and those strength low rep
• 38:03
  Speaker 2: heavy loads. What toll does that take on your joints
• 38:08
  Speaker 2: and your body over a duration of five to ten years?
• 38:12
  Speaker 2: Because for me it has significantly changed just because I
• 38:16
  Speaker 2: had back surgery when I was seventeen, and so you know,
• 38:19
  Speaker 2: ongoing degeneration issues. But there's no way I can do
• 38:25
  Speaker 2: that round the clock.
• 38:27
  Speaker 1: Yeah, I love this question, so it's funny. I'll just
• 38:31
  Speaker 1: use myself as an example here. Sorry. When I first
• 38:34
  Speaker 1: moved to the US, I really got interested in power listing,
• 38:38
  Speaker 1: so I did a couple of power listing competitions. Like,
• 38:41
  Speaker 1: I really enjoyed training that way as somebody had an
• 38:44
  Speaker 1: athletic background. It was just nice to be competitive and
• 38:47
  Speaker 1: you know, get into the gym and you know see
• 38:49
  Speaker 1: their strength improvements. Sorry, first and foremost the positives that
• 38:53
  Speaker 1: I saw from that. Obviously, yes, it can increase and
• 38:56
  Speaker 1: improve your bind mineral density. There is some carrier muscle building,
• 39:01
  Speaker 1: perhaps not as effective as those hypochacy rep ranges, but
• 39:03
  Speaker 1: there's still sound nonetheless, But it really taught me how
• 39:07
  Speaker 1: to get to failure. There is nothing like getting under
• 39:11
  Speaker 1: a bar bell for a squat or hitting a dead
• 39:13
  Speaker 1: left and like going to failure and grinding that rep
• 39:17
  Speaker 1: out and like you are that close from sitting back down.
• 39:21
  Speaker 1: So that was terrifying, super scary, but wow, when you
• 39:25
  Speaker 1: can do that, it just increased my confidence and like
• 39:29
  Speaker 1: it was so empowering. And I also learned in doing
• 39:32
  Speaker 1: that style of training like where my true like RPE
• 39:36
  Speaker 1: ten was. So I realized going through that style of
• 39:40
  Speaker 1: training that low I've been leaving a lot of games
• 39:42
  Speaker 1: on the table when it came to my hyperchaphy training.
• 39:46
  Speaker 1: So there was some positive lessons learned in that experience,
• 39:49
  Speaker 1: and I would encourage women to give it a go,
• 39:52
  Speaker 1: of course, with the appropriate footwear, the appropriate lifting accessories
• 39:55
  Speaker 1: nae sleeves, lifting belt and a solid thick belt slim
• 40:00
  Speaker 1: zivelcro one. I used to use wrist wraps like the
• 40:03
  Speaker 1: works to give you confidence and to support you in
• 40:06
  Speaker 1: all the places that will allow you to lift you safely.
• 40:10
  Speaker 1: But as I have aged, as you have kind of
• 40:13
  Speaker 1: a luna to, I feel like I have disintegrated a
• 40:16
  Speaker 1: little bit just over the last few years. Like things
• 40:19
  Speaker 1: are significantly more sore, and my recovery is negatively impacted.
• 40:24
  Speaker 1: And I think, you know, part of that is also
• 40:25
  Speaker 1: my lifestyle. It's been very stressful, that a lot of
• 40:27
  Speaker 1: big changes in the last few years, and I think
• 40:30
  Speaker 1: my stress is that all high, old time high. So
• 40:33
  Speaker 1: I think there is some lifestyle modifications I could make
• 40:37
  Speaker 1: that might improve my capacity to recover from that style
• 40:40
  Speaker 1: of training that as you said, it really wears on
• 40:44
  Speaker 1: your joints, and for that reason, and particularly for women
• 40:48
  Speaker 1: that are aging, a lot of my clients do not
• 40:51
  Speaker 1: enjoy training that way because it's putting extra stress on
• 40:54
  Speaker 1: their knees. I mean, I've got clients that I had
• 40:56
  Speaker 1: double hip surgeries, or they're going in for two knee
• 40:59
  Speaker 1: replacements it's next week, or you know, they've got some
• 41:02
  Speaker 1: shoulder issues going on and they need the shoulder surgery. Sorry.
• 41:05
  Speaker 1: I think that that style of training, as empowering and
• 41:08
  Speaker 1: as fun and as potentially beneficial as it is for
• 41:12
  Speaker 1: helping improve strength and functional strength, it does come with
• 41:16
  Speaker 1: some risks, particularly when it comes to recovery and that
• 41:20
  Speaker 1: of your soft tissue. So that being said, I think
• 41:24
  Speaker 1: I am a little bit more hesitant to prescribe that
• 41:26
  Speaker 1: style of training, and I have all of those programs
• 41:29
  Speaker 1: available for clients, But for my ladies kind of thirty
• 41:33
  Speaker 1: five and up. As this covers, it tends to be
• 41:35
  Speaker 1: the time of wheels start to fall apart. Life is
• 41:37
  Speaker 1: also stripped well and things give in the way. I
• 41:40
  Speaker 1: probably tend to prescribe maybe a larger percentage of the
• 41:44
  Speaker 1: training programs that are just more high perchave fee specific
• 41:47
  Speaker 1: so we're not doing one to six reps, it's usually
• 41:50
  Speaker 1: eight and above.
• 41:52
  Speaker 2: Yeah, I like that. If we move on to nutrition
• 41:56
  Speaker 2: and specifically fat loss at this stage, for like the
• 42:01
  Speaker 2: pery postmenopausal female, it's definitely a different game changer than
• 42:08
  Speaker 2: a lot of the you know, maybe for someone in
• 42:10
  Speaker 2: their twenties. Again, a lot going on in these women's
• 42:16
  Speaker 2: life that also comes into play than maybe somebody in
• 42:19
  Speaker 2: their twenties that's a little bit more carefree, doesn't have
• 42:22
  Speaker 2: kids on mortgage, maybe aging parents, divorce, I don't know,
• 42:26
  Speaker 2: I mean, name the stress there. What does that look like?
• 42:32
  Speaker 2: Is it harder for women to lose weight? And a
• 42:37
  Speaker 2: lot of the times do you feel like it may
• 42:40
  Speaker 2: be because they're overeating, but they think they're underreating.
• 42:44
  Speaker 1: Look, I think it can be many things. So I know,
• 42:47
  Speaker 1: you know, as we start to age, we do have
• 42:50
  Speaker 1: something that's called menamall like resistance. Sorry, we have increased
• 42:54
  Speaker 1: risk of muscle socyclopedia. Basically, our bodies do not respond
• 42:58
  Speaker 1: the same way as twenty year old former self when
• 43:02
  Speaker 1: it comes to how we metabolize and utilize protein. So
• 43:05
  Speaker 1: those amino acids that we're getting in from our diet
• 43:08
  Speaker 1: from protein just as an example, are not they don't
• 43:12
  Speaker 1: carry the same kind of weight as they did when
• 43:14
  Speaker 1: we were younger. So as we get older, our protein
• 43:17
  Speaker 1: requirements do need to increase a little bit. Doesn't need
• 43:20
  Speaker 1: to be crazy, but I generally recommend, you know, trying
• 43:23
  Speaker 1: to consume somewhere between one point eight to two point
• 43:26
  Speaker 1: nine grams of protein perriculogram of lean body mass. So
• 43:30
  Speaker 1: one of the reasons I use lean mass as the
• 43:34
  Speaker 1: I guess predictor is that's generally a greater indicator of
• 43:37
  Speaker 1: someone's true protein needs, perhaps than total body weight. One
• 43:42
  Speaker 1: of the things that can often happen is if you
• 43:44
  Speaker 1: are somebody that's carrying excess body fat, the equations that
• 43:49
  Speaker 1: prescribe protein based on total body weight will unfortunately over
• 43:54
  Speaker 1: prescribe protein. It will mean that they will take is
• 43:57
  Speaker 1: really high when the reality is, you know a lot
• 44:00
  Speaker 1: of their total body masses from adaprose tissue, which doesn't
• 44:03
  Speaker 1: really have a need for all of that extra protein.
• 44:06
  Speaker 1: So I like to calculate my protein requirements based on
• 44:09
  Speaker 1: someone's lean mass. So one point eight to two point
• 44:11
  Speaker 1: nine is kind of the range proculogram of lean body mass,
• 44:14
  Speaker 1: and I think that checks out it may be somewhere
• 44:16
  Speaker 1: between maybe one point one or one point three grams
• 44:20
  Speaker 1: of protein propound lean body mass. So that's kind of
• 44:24
  Speaker 1: my rule of some for protein and error on the
• 44:27
  Speaker 1: upper side as we get older. But because we've got
• 44:30
  Speaker 1: this metabolic resistance where we don't metabolize and utilize those
• 44:33
  Speaker 1: proteins and the amino acids as efficiently. I think the
• 44:37
  Speaker 1: other thing that you kind of alluded to is just
• 44:39
  Speaker 1: our lifestyle changes so much so I know we'd love
• 44:43
  Speaker 1: to think we're as it active as perhaps we were
• 44:45
  Speaker 1: when we were young. I know my mind feels a
• 44:47
  Speaker 1: lot more active. There's a lot more things going on
• 44:49
  Speaker 1: us here than when I was twenty, that's for sure,
• 44:53
  Speaker 1: But I don't think that we're actually moving our bodies
• 44:56
  Speaker 1: as much. We're probably a little bit sedentary. And I
• 45:00
  Speaker 1: don't know if you're anything like me. I know my
• 45:01
  Speaker 1: through preferences and my enjoyment for eating out probably has
• 45:06
  Speaker 1: gone up to with aging. And you know with that,
• 45:09
  Speaker 1: my calorie and take by a way of through choice
• 45:12
  Speaker 1: and preference has also gone up a little whit. Sorry,
• 45:15
  Speaker 1: I think we're kind of faced with decreasing activity levels
• 45:19
  Speaker 1: with aging and increased stress. We have less time, and unfortunately,
• 45:26
  Speaker 1: you know, a lot of those things can then play
• 45:28
  Speaker 1: into how we all were able to either build muscle
• 45:31
  Speaker 1: or in some cases even retain muscle. In fact, a
• 45:34
  Speaker 1: lot of the metabolic resistance discussion that we hear online,
• 45:38
  Speaker 1: you know, talks about you know, well, you know, maybe
• 45:40
  Speaker 1: women are just not able to burn as much body
• 45:43
  Speaker 1: fat as we were when we were gut and unfortunately,
• 45:47
  Speaker 1: a lot of it actually is more due to the
• 45:49
  Speaker 1: fact that we lose lean tissue with aging because we're
• 45:52
  Speaker 1: not moving our bodies as much. I know, through maybe
• 45:56
  Speaker 1: your audience and my audience, we're probably a little bit
• 45:59
  Speaker 1: more feel the maybe the average person, so I see
• 46:02
  Speaker 1: it less in our demographic but that's certainly a key
• 46:08
  Speaker 1: contributor to why we start to see increasing fat mass
• 46:11
  Speaker 1: or it becomes harder to lose weight with age because
• 46:14
  Speaker 1: we are no longer like maintaining the same kind of
• 46:17
  Speaker 1: lean body mass. And then, of course, you know, our
• 46:20
  Speaker 1: hormones are changing as well, so with decreases in estrogen,
• 46:25
  Speaker 1: with falling testosterin levels from about the age of thirty,
• 46:30
  Speaker 1: you know, those hormodal changes are also negatively influencing our
• 46:34
  Speaker 1: ability to preserve muscle and also they influence our energy levels,
• 46:40
  Speaker 1: like low testosterone is associated with depression, low mood, low energy.
• 46:45
  Speaker 1: I mean I was struggling with low tustosterone levels a
• 46:48
  Speaker 1: few years that are during some high stress, and I
• 46:51
  Speaker 1: felt like I was a living course. Like I think
• 46:55
  Speaker 1: my energy levels or zero out of ten at one
• 46:58
  Speaker 1: point it was horrible. You know, those hormonal changes, while
• 47:03
  Speaker 1: they're not directly pausing like slowing down of like polysis
• 47:08
  Speaker 1: and our ability to lose fat, they're influening us indirectly
• 47:12
  Speaker 1: through like I don't want to train, I'm exhauced it,
• 47:15
  Speaker 1: I don't want to go to the gym today, or
• 47:17
  Speaker 1: like the quality of our session starts to go down
• 47:20
  Speaker 1: because our mind is in twenty other places. We're thinking
• 47:24
  Speaker 1: about this. We're getting emails, I know, I get phone
• 47:26
  Speaker 1: calls when I'm at the gym from my luff and
• 47:29
  Speaker 1: I'm like, I just want to do my damn track.
• 47:31
  Speaker 1: Yeah what an hour? Like I don't think so. Yeah.
• 47:37
  Speaker 1: I think we've got like a multitude of our factors
• 47:40
  Speaker 1: that start to make it harder to lose body fat.
• 47:42
  Speaker 1: But it's not impossible, and with a good training program,
• 47:46
  Speaker 1: a good you know, nutrition outline. I mean I have
• 47:49
  Speaker 1: seen some incredible results.
• 47:52
  Speaker 3: Well, people that you work with in this time and
• 47:56
  Speaker 3: their life, when they're struggling with motivation.
• 47:59
  Speaker 1: How do you.
• 48:01
  Speaker 2: Try to help them with that?
• 48:04
  Speaker 1: That's a good one, But I think women do a
• 48:07
  Speaker 1: terrible job at giving themselves grace and compassion. I don't
• 48:11
  Speaker 1: know whether you were raised this way. I was certainly
• 48:13
  Speaker 1: raised in this environment where like it was perfectionist mentality,
• 48:17
  Speaker 1: like there were no exceptions for performance. And I think
• 48:22
  Speaker 1: I just grew to like have such high standards for
• 48:25
  Speaker 1: myself across every domain in life. And you know, that's
• 48:29
  Speaker 1: kind of carried through for a long period of time.
• 48:32
  Speaker 1: And I never gave myself any grace when life got
• 48:35
  Speaker 1: busy or as you know, my circumstances changed and my
• 48:38
  Speaker 1: time became less and less, and you know, I would
• 48:41
  Speaker 1: always get really frustrated that I wasn't able to make progress.
• 48:44
  Speaker 1: So I think for a lot of women, it's more
• 48:47
  Speaker 1: about kind of identifying your set of unique circumstances and discerning,
• 48:52
  Speaker 1: like what is actually like a realistic weight loss goal
• 48:56
  Speaker 1: for you given all the things that you are currently now.
• 49:00
  Speaker 1: And I think, you know, hopefully most creatures are kind
• 49:02
  Speaker 1: of trying to ascertain that with their clients. But I
• 49:07
  Speaker 1: think maybe adjusting our expectations and giving grace and learning
• 49:11
  Speaker 1: how to kind of ebb and flow as life kind
• 49:14
  Speaker 1: of throws us different tasks than obstacles, And yeah, I
• 49:19
  Speaker 1: guess extend more compassion. I used to struggle with that
• 49:22
  Speaker 1: a lot, and I think a lot of the women
• 49:24
  Speaker 1: that I still work with are so unforgiving. And I'm like,
• 49:27
  Speaker 1: would you say this to your daughter, would you say
• 49:30
  Speaker 1: this to a friend? Like how you treat yourself and
• 49:33
  Speaker 1: your expectations just aren't realistic. So I think there's a
• 49:37
  Speaker 1: big shift in mindset that can give women without doing
• 49:42
  Speaker 1: anything differently, because often they're doing everything right. It's just
• 49:46
  Speaker 1: about changing your expectations, reframing how you think about your goals,
• 49:51
  Speaker 1: and all of a sudden they're just happier because you know,
• 49:54
  Speaker 1: now they've got something that's tangible that oh I've got
• 49:57
  Speaker 1: a timeline. Oh I can actually see where I'm goal
• 49:59
  Speaker 1: is and I just have to be a shit with it.
• 50:03
  Speaker 2: Yes, all good information. What about do you have any
• 50:08
  Speaker 2: solid supplements from midlife women that you really I know
• 50:12
  Speaker 2: it varies, but just like basics that maybe are safe
• 50:15
  Speaker 2: to kind of.
• 50:17
  Speaker 1: Recommend. Yeah, sure, I think for women, like for aging women,
• 50:22
  Speaker 1: I say, anybody over age thirty, obviously a good protein
• 50:25
  Speaker 1: supplement never goes astray. I think, you know, as life
• 50:28
  Speaker 1: gets busy, sometimes it's hard to fit your protein take
• 50:32
  Speaker 1: through whole food sources alone. So I mean I even
• 50:35
  Speaker 1: have like a protein bar for one of my snacks.
• 50:37
  Speaker 1: I have those ready to drink their Life protein shakes.
• 50:40
  Speaker 1: They are gold Like during a busy day, I might
• 50:43
  Speaker 1: have two of those things to kind of get through.
• 50:46
  Speaker 1: So I think a good protein supplement could be helpful
• 50:49
  Speaker 1: by kind of moving more into like the specifics of
• 50:52
  Speaker 1: capsules and things like that. I think calcium supplement, if
• 50:55
  Speaker 1: you're not somebody that's getting in a lot of dairy,
• 50:57
  Speaker 1: can be beneficial. Obviously. You know, with age, our bone
• 51:00
  Speaker 1: mineral density decreases with decreasing estrogen. That also increases the
• 51:04
  Speaker 1: risk of osteoporosis. So having go calcium sufflement and maybe
• 51:09
  Speaker 1: a vitamin D paired together can be super beneficial to
• 51:12
  Speaker 1: helping preserves the bone that you have. I also recommend
• 51:16
  Speaker 1: an Amiga three fatty acid something with around fifteen hundred
• 51:20
  Speaker 1: two thousand milligrams of DHA and EPA combined. They're just
• 51:24
  Speaker 1: the different fatty acids that are found in Omega three.
• 51:28
  Speaker 1: Great for inflammation, great for heart health. And I don't
• 51:31
  Speaker 1: know about you, guys, I'm not a big fan of
• 51:33
  Speaker 1: looking fish at home. I love eating neither.
• 51:36
  Speaker 2: I can't do it, and I can't do it.
• 51:39
  Speaker 1: I will eat it out at every opportunity.
• 51:40
  Speaker 2: Be like yes.
• 51:43
  Speaker 1: So therefore my fish and my seafood consumption suffers most
• 51:47
  Speaker 1: weeks until the weekend. I might put one serving or something,
• 51:49
  Speaker 1: have a nice la so I think, and Amgia three
• 51:52
  Speaker 1: is very helpful in those doses. There's no downside to
• 51:57
  Speaker 1: having a good insurance policy when it comes to a multibien.
• 52:01
  Speaker 1: I would avoid the gummies and Chewy's, even though they're
• 52:05
  Speaker 1: a little bit more palatable. The ability to kind of
• 52:09
  Speaker 1: get throwers into a gummy form and to have good
• 52:12
  Speaker 1: bioavailability is challenging at best. And I don't know that
• 52:16
  Speaker 1: there are very many gummy multi vitamin companies that have
• 52:19
  Speaker 1: like third party verification and that have some of the
• 52:22
  Speaker 1: approvals that are like make them a high quality supplement,
• 52:26
  Speaker 1: just because I don't know that there are any that
• 52:28
  Speaker 1: are really good that have good bioavailability. Sorry, you're going
• 52:32
  Speaker 1: to get a multi vitamin as an insurance policy. Since
• 52:35
  Speaker 1: none of us can have the perfect diet every day
• 52:37
  Speaker 1: in the dietician, it's not going to happen. There are
• 52:40
  Speaker 1: capsule I think capsules are the best route to go.
• 52:45
  Speaker 1: And what else do I use? I think the only
• 52:47
  Speaker 1: out of supplement that is something that I think would
• 52:50
  Speaker 1: be beneficial would be creating monohydrate. Probably not for the
• 52:54
  Speaker 1: reasons that you've heard. I think there's still a lot
• 52:56
  Speaker 1: of misinformation out there about creating helping to support muscle growth.
• 53:02
  Speaker 1: A lot of the research that has been carried out,
• 53:04
  Speaker 1: even though it's a very like it's the most widely
• 53:07
  Speaker 1: used and consumed supplement and it's the most study. A
• 53:11
  Speaker 1: lot of the research that has taken place on creating
• 53:14
  Speaker 1: has relied on for their measures of muscle growth are
• 53:19
  Speaker 1: either DEXA scans or in body scans, and unfortunately, we
• 53:24
  Speaker 1: in those types of studies, we can't differentiate changes in
• 53:28
  Speaker 1: non fat tissues very well. It's unfortunately a combination of
• 53:33
  Speaker 1: things like water, it's gletal muscle, hair, skin, nails, bone
• 53:37
  Speaker 1: like gym. So when someone starts supplementing with a creating supplement,
• 53:43
  Speaker 1: the changes that we might see on a DEXA or
• 53:45
  Speaker 1: an inbody scan are often water changes, and they're not
• 53:49
  Speaker 1: really a true reflection of its capacity to change your
• 53:53
  Speaker 1: muscle sickness. It's just capturing that non fat tissue which
• 53:57
  Speaker 1: includes water. So there's a cuff of more recent studies
• 54:01
  Speaker 1: that have used a more direct method to look at
• 54:03
  Speaker 1: muscle growth, for example them bemo ultras out there mentioned before,
• 54:08
  Speaker 1: and we simply don't see these like massive changes of
• 54:12
  Speaker 1: muscle growth with creatine. But what it is beneficial for
• 54:16
  Speaker 1: is strengths. It's also great for performance, so those things
• 54:21
  Speaker 1: are generally something that you care about. Maybe you're feeling
• 54:24
  Speaker 1: a little bit under the weather, you haven't slept well.
• 54:26
  Speaker 1: It certainly is like a rep extender. It will allow
• 54:29
  Speaker 1: you to do more. And of course you know there
• 54:32
  Speaker 1: are some more recent studies coming out that show that
• 54:35
  Speaker 1: it's been supportive for your cognition, for processing speed from memory,
• 54:40
  Speaker 1: and just overall cognition. So the dose is a little
• 54:44
  Speaker 1: bit higher in fact than what's recommended for performance and strengths. Sorry,
• 54:49
  Speaker 1: I personally take a dose. I've got it right now
• 54:52
  Speaker 1: in my I just have an unslavored creatine. I just
• 54:54
  Speaker 1: put it in whatever I'm drinking. This is a diet
• 54:56
  Speaker 1: sodo mango. But I just pour it into any of
• 54:59
  Speaker 1: the beverages. But I'm drinking and I'll have ten friends
• 55:02
  Speaker 1: as a serving, and that's supposed to based on some
• 55:06
  Speaker 1: more recent studies. I help with your cognition. Sorry, Yeah,
• 55:11
  Speaker 1: they're kind of the main ones that I would recommend perfect.
• 55:15
  Speaker 2: I love that you don't cook fish at home either.
• 55:16
  Speaker 2: I don't know. It is a block, like a mental
• 55:19
  Speaker 2: block that I cannot get over.
• 55:21
  Speaker 1: It's the smell, don't you think.
• 55:23
  Speaker 2: Yes, it's the smell and just going into whole foods
• 55:25
  Speaker 2: and I'm like, Okay, I'm not gonna. I don't I
• 55:28
  Speaker 2: can't do it. I can't do it. Yeah. Well, as
• 55:35
  Speaker 2: we kind of wrap this up, if we kind of
• 55:37
  Speaker 2: end on a little bit of reverse dieting, what are
• 55:41
  Speaker 2: your feelings there? Do you think that all women need
• 55:44
  Speaker 2: it after a fat lost phase if they're only in
• 55:46
  Speaker 2: a moderate deficit for a few weeks a shorter amount
• 55:50
  Speaker 2: of time, versus someone that is like coming out of
• 55:52
  Speaker 2: a severe or a more aggressive deficit with like a
• 55:57
  Speaker 2: physique competitor, two different situations. But for the average female,
• 56:03
  Speaker 2: midlife female.
• 56:04
  Speaker 1: Yeah, so I think just for context, perhaps for someone
• 56:08
  Speaker 1: that might not know about the idea of this phenomenon
• 56:11
  Speaker 1: of reverse dieting. Essentially, it is a nutritional strategy to
• 56:15
  Speaker 1: help improve your metabolism. So unfortunately, when we diet, and
• 56:21
  Speaker 1: again depending on how aggressive, how long, what's the total
• 56:23
  Speaker 1: percentage of fat loss, there is something called metabolic adaptation
• 56:27
  Speaker 1: that takes place, or adaptive thermogenesis. Sorry, based on what
• 56:31
  Speaker 1: predictive equations would suggest your energy requirements are, your actual
• 56:35
  Speaker 1: requirements end up being a lower because there's a lot
• 56:37
  Speaker 1: of down regulation in several different processes within the body.
• 56:41
  Speaker 1: So to kind of undo those effects of aggressive dieting
• 56:46
  Speaker 1: or you know, extreme amount of weight loss, you can
• 56:50
  Speaker 1: reverse diet by simply increasing your calories to encourage that
• 56:54
  Speaker 1: positive adaptation to kind of bring you back up into
• 56:57
  Speaker 1: what would be considered a non more healthy So actually
• 57:01
  Speaker 1: wrote a book on there, or co will sort of
• 57:03
  Speaker 1: book roun this. But since then there have been a
• 57:06
  Speaker 1: handful of additional studies that have come out on this topic,
• 57:10
  Speaker 1: and I actually don't reverse diet clients anymore because the
• 57:15
  Speaker 1: actual degree of adaptation that we're seeing in some of
• 57:18
  Speaker 1: these studies is not that significant. In most of the
• 57:23
  Speaker 1: studies that I have seen, the degree of negative adaptation
• 57:27
  Speaker 1: falls somewhere within ninety to one hundred and fifty calories.
• 57:30
  Speaker 1: That's it. So you can imagine you're coming out of
• 57:33
  Speaker 1: fat loss, you know, you're really only giving yourself one
• 57:38
  Speaker 1: hundred and fifty calories maybe mats, and then you're back,
• 57:41
  Speaker 1: you know, at an even playing field. So I don't
• 57:44
  Speaker 1: necessarily prescribe reverse dieting anymore. What I do instead at
• 57:49
  Speaker 1: the end of a fat phase is we just shift
• 57:51
  Speaker 1: our perspective back into building muscle. And in fact, a
• 57:55
  Speaker 1: lot of the time, if we do see more significant
• 57:58
  Speaker 1: changes in somebody's tabolism, it's probably because they lost a
• 58:02
  Speaker 1: lot of muscle during that fat loss phase, so they
• 58:05
  Speaker 1: did it too aggressively, or they did it for a
• 58:07
  Speaker 1: really extended period of time, resulting in leaning mass loss,
• 58:12
  Speaker 1: and that is why their metabolism has adapted. It's not
• 58:16
  Speaker 1: really negative adaptations, it's a true physiological response. You've got
• 58:19
  Speaker 1: less muscle, so your body demands less calories. So just
• 58:23
  Speaker 1: the simple act of going back into a building phase,
• 58:26
  Speaker 1: let's reacquire that muscle and you know, get more that
• 58:30
  Speaker 1: tends to help improve someone's metabolism. So yeah, I think
• 58:36
  Speaker 1: a building phase is appropriate for everybody. I don't know
• 58:39
  Speaker 1: that I've ever met someone that's like, oh, you know,
• 58:41
  Speaker 1: I'm good like I don't want to change. So I
• 58:44
  Speaker 1: think most of us can probably afford to jump back
• 58:47
  Speaker 1: into a building phase, and just by bringing your calories
• 58:50
  Speaker 1: back up, you know, you're going to encourage some positive
• 58:53
  Speaker 1: adaptation anyway. So I usually try to find somebody's maintenance
• 58:58
  Speaker 1: calories after they're die, which is not too difficult of
• 59:02
  Speaker 1: an equation. I actually have that on my YouTube channel
• 59:04
  Speaker 1: for anyone wants to know. But we find that maintenance
• 59:08
  Speaker 1: calories and then you know, it's the slow and gradual
• 59:11
  Speaker 1: process of just bringing calories up as somebody is acquiring
• 59:16
  Speaker 1: more muscles, so we kind of match those as we
• 59:19
  Speaker 1: go through a building phase. So I don't know if
• 59:21
  Speaker 1: I've done a good job of explaining that or not.
• 59:23
  Speaker 1: That's great, I don't. Yeah, I don't really use the
• 59:26
  Speaker 1: term reverse darting anymore, and just kind of switch from
• 59:30
  Speaker 1: fat lost phase. Okay, we're going to focus is now
• 59:33
  Speaker 1: building muscle again? Sorry, and then we go from there.
• 59:37
  Speaker 2: Perfect. This sounds easier too, Well, that's as complicated example. Yes, Well,
• 59:45
  Speaker 2: thank you so much, Holly for sharing your expertise in
• 59:48
  Speaker 2: your time. I'm so thrilled. We're so thrilled to have
• 59:51
  Speaker 2: you on again. I've been following you for years and years,
• 59:56
  Speaker 2: so this has been a privilege to interview you and
• 1:00:01
  Speaker 2: hear all that you have to say about training women
• 1:00:04
  Speaker 2: at this stage of life.
• 1:00:05
  Speaker 1: So thank you so much. Oh, I appreciate it. It
• 1:00:08
  Speaker 1: was a fun chatting movie mart you guys so also,
• 1:00:11
  Speaker 1: we love our ausies.
• 1:00:14
  Speaker 2: Thanks for listening everyone.
• 1:00:16
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