Latest / The Body Pod / Menopause, Weight Loss & HRT plus Fat Loss, GLP-1s and Muscle Over 40 with Dr. Bill Campbell

Transcript

Menopause, Weight Loss & HRT plus Fat Loss, GLP-1s and Muscle Over 40 with Dr. Bill Campbell · The Body Pod

0:00
Speaker 1: I don't even like lifting. I was just telling like
0:02
Speaker 1: I would lift it. Today I was doing squats and
0:04
Speaker 1: I'm like, I wish, I wish I enjoyed this more.
0:08
Speaker 1: If you find your groove and you like something, just
0:11
Speaker 1: lean into that. Because you're active, you're you're you're you know, hopefully,
0:14
Speaker 1: you're you're fit. You're getting all these health benefits because
0:17
Speaker 1: if I convince you to to do something you don't
0:20
Speaker 1: want to do, you're not going to do it very long.
0:22
Speaker 1: Please lift weights if you can. Like. You don't have
0:25
Speaker 1: to like it because I don't like it. Yeah, but again,
0:29
Speaker 1: if you hate it and you love running, run awesome.
0:36
Speaker 2: Hi everyone, my name is Haley and this is Laura
0:39
Speaker 2: and welcome to the body Pod. Welcome back to the
0:45
Speaker 2: body Pod, doctor Bill Campbell.
0:48
Speaker 3: So excited to.
0:48
Speaker 1: Have you back. Yes, I'm happy to be back. Thanks
0:51
Speaker 1: for inviting me.
0:53
Speaker 4: So it has been I've had you on some of
0:55
Speaker 4: my courses, so I feel like I'm up to date,
0:57
Speaker 4: But as far as a podcast, I've actually never had
1:01
Speaker 4: you on as a podcast. We had Instagram lives and
1:04
Speaker 4: then I turned those into podcasts, but that's now been
1:07
Speaker 4: I think three years, so a lot has changed and
1:12
Speaker 4: you've definitely shifted from that time. Obviously still a master
1:18
Speaker 4: and expert in fat loss and what you've devoted your
1:21
Speaker 4: entire career too. But now, as most women will know
1:26
Speaker 4: you listening to this podcast, you've kind of shifted. Well,
1:30
Speaker 4: you have shifted to include the menopause females and kind
1:35
Speaker 4: of where you are spending some of your research time.
1:39
Speaker 3: So can you share.
1:42
Speaker 4: How long you've been doing like you've been in the
1:44
Speaker 4: menopause space and providing to all of the research that
1:50
Speaker 4: we know and including the largest menopause study that you
1:56
Speaker 4: are doing right now.
1:58
Speaker 1: Yeah, so I think you you did had pretty good summary.
2:01
Speaker 1: So I just described myself as a fat loss researcher.
2:04
Speaker 1: That's kind of been my research agenda for most of
2:08
Speaker 1: my career. Also, I have a big muscle component as well,
2:13
Speaker 1: So effectively my career has been how can we help
2:16
Speaker 1: people lose body fat but maintain as much muscle mass,
2:21
Speaker 1: And probably for the first fifteen years of my career
2:24
Speaker 1: that was focused mostly on younger, metabolically healthy females. And
2:29
Speaker 1: then over the last probably two to three years, as
2:32
Speaker 1: you said, I'm not just including I jumped into the
2:36
Speaker 1: deep end of the pool. I am swimming in menopause fitness,
2:44
Speaker 1: the whole lab focus that shifted. Now it's still I'm
2:48
Speaker 1: still using the same skill set, the same building muscle,
2:53
Speaker 1: losing body fat and looking at just the population is
2:59
Speaker 1: middle aged women now. And what I love about it
3:02
Speaker 1: is it's it's opened up a whole new world for
3:06
Speaker 1: myself of learning about hormone specifically estrogen, progesterone, testosterone therapy.
3:13
Speaker 1: And when you're studying young women that those don't those
3:16
Speaker 1: don't really come into play really at all. So yeah,
3:21
Speaker 1: and then the if I were to just be a
3:25
Speaker 1: little more narrowly focused. One thing that I've that that
3:28
Speaker 1: I've learned from a lot of conversations from women, and
3:32
Speaker 1: then from our survey there seems to be not everybody,
3:37
Speaker 1: but a lot of women, especially fitness women. So that's
3:40
Speaker 1: another thing. I focus on women who live a fitness
3:45
Speaker 1: oriented lifestyle, and that population is completely ignored in the
3:49
Speaker 1: menopause space. Thousands of studies on menopause, thousands of studies
3:54
Speaker 1: and women you try to merge fitness and menopause, it
3:58
Speaker 1: there is a huge So in that space, I've learned
4:05
Speaker 1: anecdotally that a lot of women gain weight, not a
4:10
Speaker 1: lot of weight, but to them it's a lot because
4:12
Speaker 1: they've been fit their whole lives and that they seem
4:15
Speaker 1: to be having a lot of trouble losing it or
4:17
Speaker 1: the common message is the things I used to do
4:21
Speaker 1: to lose body fat are no longer working. So I'm
4:25
Speaker 1: really focused on that area. So what I'm calling weight
4:28
Speaker 1: loss resistance.
4:31
Speaker 4: Yeah, so can you talk about exactly what are the
4:35
Speaker 4: questions that you asked the women in this survey and
4:39
Speaker 4: how many women participated and are where are you in
4:42
Speaker 4: the Are you done with this or are you still in
4:45
Speaker 4: the process of it.
4:46
Speaker 1: So we're done with the survey in terms of it's
4:49
Speaker 1: no longer open for people to respond. So it is
4:54
Speaker 1: the largest menopause fitness survey ever done.
4:58
Speaker 5: Is so exciting.
5:00
Speaker 1: Yeah, I want to thank thank you because you helped
5:02
Speaker 1: spread the word and right now we haven't we're about
5:06
Speaker 1: to submit our first paper from this. We will be
5:09
Speaker 1: there'll be about six different papers we're going to get
5:12
Speaker 1: from this. And let me just explain to everyone what
5:15
Speaker 1: the survey was. So you had to be resist a
5:18
Speaker 1: resistance trained female to participate.
5:22
Speaker 3: That's what I was going to ask you.
5:23
Speaker 5: When you say fitness like fitness focused does that mean
5:29
Speaker 5: athlete or it's just a woman who trains does resistance training.
5:35
Speaker 1: Yeah, so I'm very much a resistance training research or
5:39
Speaker 1: so I'm staying in that lane. Now you can you
5:41
Speaker 1: don't have to lift weights to say that you're a
5:44
Speaker 1: fitness that you embrace a fitness lifestyle. But as far
5:46
Speaker 1: as I'm concerned, that's the population that I want to study.
5:50
Speaker 5: Would you say active then for listeners just wanting to understand, yeah, yes.
5:56
Speaker 1: And then specifically to qualify for this survey, they had
5:59
Speaker 1: to be resistance training at least for the last six
6:02
Speaker 1: months on average two times per week. And then we
6:08
Speaker 1: had five broad domains. One was just you know, income, ethnicity,
6:13
Speaker 1: like all the basic demographics. Then we had a weight loss,
6:19
Speaker 1: body composition, and weight loss resistance section. Again that's where
6:22
Speaker 1: my research is going, so I wanted to for the
6:25
Speaker 1: first time, I wanted to get this in the research
6:28
Speaker 1: literature because there's nothing about this in the research. A
6:30
Speaker 1: lot of women struggle with this. Then we had a
6:34
Speaker 1: nutrition section, so do you track macros? How much protein,
6:37
Speaker 1: what supplements do you take? We had a fitness section
6:41
Speaker 1: which was big, so what does your resistance training look like?
6:44
Speaker 1: What does your cardio look like, do you do agility,
6:46
Speaker 1: do you do sprint, interval training, pilates, yoga? So a
6:52
Speaker 1: lot of questions around fitness, and then also a hormone
6:56
Speaker 1: therapy section as well, So are you on this wirey not?
7:00
Speaker 1: What's your dosages? Has it helped? Has it not helped?
7:03
Speaker 1: So that's the survey at large, and we're about to
7:07
Speaker 1: submit the first paper, which is just describing the sample,
7:11
Speaker 1: so pretty what we call a proto call paper pretty boring.
7:14
Speaker 1: And then the next one will be the weight loss
7:16
Speaker 1: resistance data, and then we'll move the fitness, then nutrition,
7:20
Speaker 1: then we'll move to hormone therapy, and then the last one.
7:24
Speaker 1: I was this isn't my area, but I was working
7:28
Speaker 1: with a colleague, J C. Grease from Boston University. She
7:32
Speaker 1: convinced us we should look at shame and stigma related
7:37
Speaker 1: questions because a lot of women, I mean, I'm very
7:40
Speaker 1: open up by well, yeah, I'm almost inappropriate sometimes about it,
7:44
Speaker 1: but a lot of women have shame or stigma to
7:48
Speaker 1: talk about this. And I'm glad that we did include
7:50
Speaker 1: that because that's again that just I didn't never cross
7:55
Speaker 1: my mind. So we have that data as well.
7:58
Speaker 4: Wow, I wouldn't have guessed that that would be in it,
8:01
Speaker 4: but I mean it makes it makes sense. So what
8:05
Speaker 4: would you say at this point? What are some of
8:07
Speaker 4: the big what has surprised you? Because here you've worked
8:11
Speaker 4: with all all ages of women, even though most of
8:14
Speaker 4: it was younger. What has carried over that you're like, oh,
8:18
Speaker 4: there's maybe not that much of a change.
8:20
Speaker 3: And what has surprised you in this older audience?
8:25
Speaker 1: And Haley, do you mean specific to what I've learned
8:28
Speaker 1: as I'm analyzing the survey data or just everything?
8:31
Speaker 4: I think just everything, what have been like the key
8:34
Speaker 4: moments that maybe you're like, oh, I thought it was
8:36
Speaker 4: going to go this way more but it didn't.
8:40
Speaker 1: Yeah, So I'll say more broadly there, what surprises me
8:45
Speaker 1: is how many women? And just just to give context,
8:49
Speaker 1: and I think you can appreciate this. I communicate with
8:52
Speaker 1: a lot of women just on social media, like I'm trying,
8:56
Speaker 1: I am a sponge for knowledge. I'm just I try
8:58
Speaker 1: to I try to help when I can, or a
9:00
Speaker 1: lot of times I say I don't know what they're quite,
9:03
Speaker 1: you know, if they have specific questions that I don't
9:05
Speaker 1: know the answer to. But my learning curve is really
9:09
Speaker 1: just from a lot of conversations, and now, of course
9:11
Speaker 1: the survey is going to validate a lot of this
9:14
Speaker 1: and because these are you know, this was under research conditions.
9:18
Speaker 1: But the one thing that surprised me, and then if
9:22
Speaker 1: I think about it, maybe it doesn't, but just the
9:25
Speaker 1: how many women are reluctant to even consider hormone therapy,
9:29
Speaker 1: like it is not an option. I don't even want
9:32
Speaker 1: to I don't even need to talk about it. And
9:35
Speaker 1: that surprised me because it's like, I'm not, I'm not.
9:37
Speaker 1: I don't want to convince anybody they should take hormone therapy. Yeah,
9:41
Speaker 1: but at least know why that you're saying that it's
9:43
Speaker 1: not an option. So that's something that surprised me. And
9:47
Speaker 1: I don't think a lot of women. I think they
9:49
Speaker 1: just want to maybe tough tough it out. And in
9:53
Speaker 1: my from my own wife situation, we didn't. I was
9:57
Speaker 1: we were very ignorant of hormone therapy. Initially, it took
10:00
Speaker 1: us one to two years before we made the decision
10:05
Speaker 1: for my wife, So I get being but yeah, but
10:08
Speaker 1: there at least I was like, oh, well, let's educate ourselves.
10:10
Speaker 1: Let's and just just for anybody that is listening. The
10:14
Speaker 1: biggest positive change for my wife was the day she
10:18
Speaker 1: started hormone therapy in terms of her quality of life.
10:20
Speaker 1: It was awesome for her.
10:24
Speaker 3: You know, let me tell you this is.
10:27
Speaker 4: When you were as you were talking, I had this
10:31
Speaker 4: while there's this kind of I don't know, maybe stigma
10:34
Speaker 4: around taking the HRT and and there are women that
10:39
Speaker 4: are like, absolutely not I feel and I'm kind of
10:42
Speaker 4: shifting gears here, but maybe you include this too. I
10:45
Speaker 4: feel that same stigma with women that are pro GLP
10:49
Speaker 4: ones and against glp ones.
10:52
Speaker 3: Those are the only.
10:54
Speaker 4: Two I guess buckets that I feel like are a
10:58
Speaker 4: hard yes or a no.
11:00
Speaker 3: Everything else is kind of.
11:01
Speaker 4: Like, yeah, I need a resistance train, I can do
11:03
Speaker 4: some cardio, I need protein. None of that is really debatable.
11:07
Speaker 4: But those two subjects are really intense as far as
11:13
Speaker 4: where people align. Has that come up in your Are
11:19
Speaker 4: you asking that in the study or is that a
11:22
Speaker 4: separate bucket that you might do later.
11:24
Speaker 1: No, we definitely asked that specific question, and I will
11:29
Speaker 1: say from our survey. Now we didn't publish any of
11:32
Speaker 1: this yet, but just in my conversations specifically to women
11:36
Speaker 1: who are having a really hard time losing body weight.
11:39
Speaker 1: Then let's just define weight loss resistance. The way that
11:42
Speaker 1: I'm defining it is the things that used to work
11:45
Speaker 1: when I was or when a woman was pre menopausal
11:50
Speaker 1: the weight loss strategies, and those would be reducing calories
11:55
Speaker 1: or increasing exercise, mainly cardio. Doing one or both of
12:00
Speaker 1: those things does not seem to cause as much weight
12:03
Speaker 1: loss as it did years ago, prior to menopause transition
12:07
Speaker 1: or prior to menopause, So it's like the body is
12:10
Speaker 1: weight loss resistant. So with that definition, I would say
12:15
Speaker 1: eighty percent of the women who I communicate with will
12:21
Speaker 1: say nothing was working, but a golp one finally moved
12:25
Speaker 1: the needle for me, and I'm glad I did it.
12:29
Speaker 1: And then twenty percent of the women they had bad
12:33
Speaker 1: side effects or it just didn't work so they stopped
12:36
Speaker 1: taking it. So that is again in my world of
12:40
Speaker 1: living with body fat loss, that's something that I would
12:46
Speaker 1: always at least put on the table again, whether you
12:49
Speaker 1: choose to take it or not, it has helped a
12:51
Speaker 1: lot of women with you know, the extra ten or
12:54
Speaker 1: fifteen pounds that dieting hasn't seemed to help.
13:00
Speaker 4: I would agree with that. When we're looking at at
13:03
Speaker 4: that and the research, I guess this is as a
13:06
Speaker 4: wholt maybe for what we just talked about GLP ones
13:09
Speaker 4: or just in general, are you seeing a difference in
13:14
Speaker 4: the perimenopause versus the postmenopause?
13:20
Speaker 1: So not yet because we haven't necessarily analyzed that data,
13:24
Speaker 1: but I can speak to research on this with body
13:27
Speaker 1: composition changes. The best research studies that have studied this,
13:33
Speaker 1: and I'm going to define what that is. The best
13:35
Speaker 1: studies are those that start tracking women before they started perimenopause,
13:41
Speaker 1: so they're getting them in their early forties, they're clearly premenopausal,
13:46
Speaker 1: and they track them through perimenopause and into early postmenopause.
13:52
Speaker 1: There's not many studies that have ever done that. There's
13:54
Speaker 1: a handful, so they're the best studies. The next thing
13:57
Speaker 1: we have to know, and now this pool a few
14:00
Speaker 1: studies gets shorter, gets even shrunk down to even fewer studies.
14:04
Speaker 1: If you're going to study these women and ask what
14:08
Speaker 1: happens during the menopause transition, you have to identify something
14:12
Speaker 1: known as the FMP, and that stands for final menstrual period.
14:17
Speaker 1: That is, that is the anchor point for when they
14:22
Speaker 1: are now considered postmenopausal, and the definition of that is
14:27
Speaker 1: they have not had a menstrual cycle for the previous
14:30
Speaker 1: twelve months. So if you don't identify that when tracking
14:33
Speaker 1: these women over time, you have no idea when when
14:37
Speaker 1: they were in perimenopause, when they started postmenopause. So the
14:42
Speaker 1: best studies are going to track from pre through perry
14:46
Speaker 1: into post and they're going to identify the all important
14:51
Speaker 1: FMP final menstrual period. The studies that are the main
14:56
Speaker 1: study that's done this, the best study comes from a
14:59
Speaker 1: law database called the Swan Studies that STYPE. That is
15:04
Speaker 1: the gold mine of information if you want to study
15:07
Speaker 1: menopause and the transition through this. What we learn from
15:13
Speaker 1: this data because and we know this because not only
15:16
Speaker 1: did they track them and they had them come every
15:18
Speaker 1: single year for body composition testing identified FMP. They realized
15:25
Speaker 1: that as women start perimenopause, or let's just say about
15:31
Speaker 1: two to three years before their officially postmenopausal what we
15:36
Speaker 1: see is we'll look at this through muscle and fat.
15:39
Speaker 1: Body fat is increasing through their thirties and forties at
15:43
Speaker 1: a given rate, and then when they hit perimenopause, there's
15:46
Speaker 1: an accelerated rate of body fat game. So perimenopause seems
15:53
Speaker 1: to be the time where some women, Again this research
15:56
Speaker 1: doesn't say it happens to everyone, but majority of the
15:59
Speaker 1: wins women experience an accelerated rate of fat gain for
16:04
Speaker 1: about three to four years, starting in perimenopause and extending
16:08
Speaker 1: for about a year to two past postmenopause, and then
16:14
Speaker 1: these body changes start to flatten out, so you don't
16:17
Speaker 1: continually gain excess body fat. One other thing with this,
16:22
Speaker 1: it's not just that they're gaining body fat. There's also
16:25
Speaker 1: an uneven distribution of where this excess body fat is
16:29
Speaker 1: being laid down in the body. And you probably know
16:33
Speaker 1: where that is. It is abdominal or mid section region.
16:37
Speaker 1: So a lot of other research validates that, so more
16:41
Speaker 1: visceral fat, more subcutaneous abdominal fat during this phase of life.
16:46
Speaker 1: And let's just mention muscle as well. This study did
16:50
Speaker 1: report a slight decrease in muscle at the same time
16:56
Speaker 1: that they had this accelerated rate of fat gain, and
17:00
Speaker 1: it was slight. I still have more studies that I've
17:03
Speaker 1: identified that I haven't read, and I'm at this point
17:05
Speaker 1: I don't think all studies are reporting a loss of
17:09
Speaker 1: muscle now. One caveat to that all of this research
17:14
Speaker 1: is in what we would all call a general population. Right,
17:19
Speaker 1: They're not you guys, they're not my wife, they're not
17:22
Speaker 1: lifting weights. So in my conversations with this fit lifting population,
17:28
Speaker 1: is it possible that because they've built more lean mass
17:31
Speaker 1: over the years, that they are indeed losing more muscle
17:36
Speaker 1: than what this other research that there's there's there's no
17:42
Speaker 1: there's no accounting for building muscle or you know, lifting weights.
17:48
Speaker 1: And the other thing is all of these changes are
17:50
Speaker 1: occurring at the same time that estra dial estrogen levels
17:53
Speaker 1: are starting to go down, and very much so. We're
17:56
Speaker 1: at postmenopause, they're they're essentially very little estrogen being produced
18:02
Speaker 1: from the overs and we know or from other research,
18:07
Speaker 1: estrogen appears to be pretty anabolic. So it's to me
18:11
Speaker 1: it's not a stretch to think if you have built
18:14
Speaker 1: muscle and you are losing estrogen, that maybe you are
18:17
Speaker 1: losing muscle. Now. I hate to keep mentioning my wife,
18:19
Speaker 1: but Haley, you know, I talk about my wife a lot.
18:22
Speaker 1: She's lost a lot of muscle during the menopus. She
18:26
Speaker 1: was like that was one of the you know, she
18:28
Speaker 1: gained body fat, but she was like, Man, I'm just
18:31
Speaker 1: I can't it bothers me how much muscle I've lost.
18:34
Speaker 1: You know, she lifted since she was a teenager and
18:36
Speaker 1: a lot of work to build it.
18:40
Speaker 3: So are you looking at bone too, That's.
18:44
Speaker 1: An area that I haven't looked at. Now. I would
18:48
Speaker 1: suggest my population that I love these resistance trained women,
18:54
Speaker 1: and we can also assume in many cases, well, I
18:57
Speaker 1: have data from our survey that they're eating pretty optimal
19:01
Speaker 1: protein as well, So they're lifting weights optimal protein or
19:04
Speaker 1: nearly optimal. That's a population where bone loss, unless there's
19:08
Speaker 1: a genetic predisposition, it's not something that we would generally
19:12
Speaker 1: be concerned with, right because they're doing all the things
19:16
Speaker 1: to help bone mineral density. Now, it's not something I've studied,
19:23
Speaker 1: but somebody like my mom who never lifted weight. So
19:26
Speaker 1: if you are a general population woman, I would be
19:32
Speaker 1: more concerned about your I would be more aware on
19:36
Speaker 1: top of that health marker, but less concerned in this population.
19:44
Speaker 4: So can you review the stats of the when you
19:49
Speaker 4: talk about HRT and you did a post on this
19:51
Speaker 4: recently where five percent I think of the women that
19:57
Speaker 4: are not actively resistance trained. What we were just called
20:02
Speaker 4: the average general population of women. The women listening here
20:08
Speaker 4: are most likely resistance training and doing some of these things.
20:12
Speaker 4: But the vast difference in five percent of women that
20:17
Speaker 4: are taking HRT versus fifty five percent was that the
20:21
Speaker 4: statistic women that are active and resistance training and kind
20:26
Speaker 4: of in this world, fifty five percent are taking it.
20:29
Speaker 1: Why. Yeah, So when you asked earlier, what have I
20:33
Speaker 1: been surprised about? Well, one was how many women just
20:36
Speaker 1: are anti hormone therapy and maybe they don't know why.
20:39
Speaker 1: And the second thing was exactly what you just mentioned.
20:41
Speaker 1: It was, this is from our survey, and we did
20:45
Speaker 1: a preliminary analysis on this, so we actually presented this
20:50
Speaker 1: and it was Yes, like you said, fifty five percent
20:53
Speaker 1: of the respondents of our survey, we're taking hormone therapy,
20:57
Speaker 1: and we define that as their take estrogen and or progesterone.
21:03
Speaker 1: So those two. We also had questions about testosterone. We
21:06
Speaker 1: also had questions about thyroid hormone, but that question hormone therapy.
21:10
Speaker 1: It's either estrogen alone, progestine alone, or a combination. The
21:15
Speaker 1: five percent is based on just norms that have been
21:19
Speaker 1: previously published. I will say, let's just double that. Let's
21:24
Speaker 1: say ten percent, because five percent really doesn't account the
21:27
Speaker 1: women who are getting compounded hormone therapy. And we know
21:29
Speaker 1: that that is much higher than probably what the research
21:34
Speaker 1: has reported in past years, so let's double it. So
21:37
Speaker 1: we're still looking at ten percent to over fifty percent.
21:43
Speaker 1: And again I didn't know what to expect going into this,
21:47
Speaker 1: but that is a massive difference. Now this is where
21:53
Speaker 1: I get to be the host for a second. Why
21:54
Speaker 1: do you guys think that these these women who are
21:59
Speaker 1: embracing fitness lives, so, why are they so much more
22:02
Speaker 1: likely to take hormone therapy?
22:05
Speaker 3: Oh, one hundred percent.
22:07
Speaker 4: I would attribute it to They're probably on social media
22:11
Speaker 4: and they're listening. They're following Mary Claire Haver, vonder Wright,
22:16
Speaker 4: Kelly Casperson, some of these big leaders in the space
22:20
Speaker 4: that have made it acceptable and quite honestly just educated
22:26
Speaker 4: women on the truth about hormone therapy. You know how
22:30
Speaker 4: long it takes to turn around a ship. I mean
22:33
Speaker 4: we're still in this day and age in twenty twenty
22:36
Speaker 4: six having women every single day be like, well I
22:39
Speaker 4: don't I can't lift.
22:40
Speaker 3: It will make me bulky.
22:41
Speaker 4: And we all know that, especially I post menopausal women
22:46
Speaker 4: I'm like, they're just trying.
22:47
Speaker 3: They're lucky.
22:48
Speaker 4: If they can maintain the muscle let alone build, they
22:51
Speaker 4: for sure can build. But it is so much different
22:53
Speaker 4: than someone that's twenty five or even thirty, than that
22:57
Speaker 4: post menopausal fifty two, fifty three, whatever that age is.
23:01
Speaker 3: So that's what I would say.
23:05
Speaker 5: I think also like that result driven mindset, and then
23:11
Speaker 5: you talk to the people around you too, and if
23:13
Speaker 5: the people around you are getting results and seeing this
23:17
Speaker 5: huge change in their lifestyle and quality of life, they'll
23:24
Speaker 5: start doing it too. So I think it's like what
23:26
Speaker 5: Haley said layered on. Yeah, it's like that result driven
23:30
Speaker 5: mindset too.
23:31
Speaker 1: Yeah. I think that's what you both said is exactly
23:35
Speaker 1: my thinking and something that I am reminded of at
23:38
Speaker 1: times again because I menopausis comes up in pretty much
23:43
Speaker 1: every I have. We do live and I forget this,
23:47
Speaker 1: I'll say I do, but I'm gonna say you guys too,
23:49
Speaker 1: We do live in a bubble on our algorithms where
23:54
Speaker 1: we think, of course yes, and it is not. I
23:58
Speaker 1: ran into I was visiting my parents in Pennsylvania last Christmas,
24:05
Speaker 1: and I ran into a girl that I went to
24:08
Speaker 1: school with, and I was she was just, you know,
24:12
Speaker 1: I haven't seen her in a couple of years, so
24:14
Speaker 1: I haven't I mean maybe maybe even since high school.
24:17
Speaker 1: So we're both at the gym, and I think she
24:20
Speaker 1: was forty eight years old and that her daughters were
24:23
Speaker 1: with her. I got to meet her daughters and I
24:25
Speaker 1: was like, yeah, I'm like, I said, are you are
24:27
Speaker 1: you up to date on HRT? Like are are you
24:30
Speaker 1: educating yourself? And she's like, oh, what's HRT? I was like, Oh,
24:35
Speaker 1: that is an acronym that I just assumed that everybody
24:38
Speaker 1: knows that that stands for horn replacement therapy. So I
24:42
Speaker 1: actually like getting that feedback because it reminds me of
24:47
Speaker 1: this we are in a bubble, and I know sometimes
24:51
Speaker 1: I'm like, just with my fitness I already said that
24:53
Speaker 1: twenty times, and let me just talk to other people
24:56
Speaker 1: that are fitness coaches. You, I don't. You can't say
24:58
Speaker 1: things enough. You're always going to reach somebody that maybe
25:02
Speaker 1: didn't hear you before. Or if my wife tells me
25:05
Speaker 1: something eight times, I don't really hear it the first seven,
25:09
Speaker 1: but I do on the eighth time.
25:12
Speaker 3: Absolutely.
25:13
Speaker 4: So let's talk about the hit controversy. Number one two questions.
25:19
Speaker 4: This number one, let's talk about the the studies that
25:24
Speaker 4: show that sprint interval training is more superior than zone
25:29
Speaker 4: two and the pros and cons to that study, maybe
25:34
Speaker 4: because there's different voices in the space and different takes
25:37
Speaker 4: on the research there.
25:39
Speaker 3: But then separate to that is.
25:42
Speaker 4: This interval training spikes cortisol and therefore it shouldn't be done.
25:48
Speaker 4: I don't know where those are coming from, because the
25:50
Speaker 4: women that I associate with and collaborate with, we know
25:55
Speaker 4: that cortisol is going to spike when we are exercising.
26:00
Speaker 4: So but I know there's a whole world out there
26:03
Speaker 4: that's saying, don't do any interval training at this age
26:07
Speaker 4: because it will spike cortisol.
26:08
Speaker 3: What do you have to say about that?
26:11
Speaker 1: Yeah, I have a lot of thoughts on this one.
26:16
Speaker 1: I was just being a jolly old researcher and came
26:19
Speaker 1: across a study and then I read a second, then
26:22
Speaker 1: I'm on a third, and then I was like, Wow,
26:24
Speaker 1: there is a lot of consistency here about we'll say
26:27
Speaker 1: sprint interval training. So I dedicated that topic to my
26:32
Speaker 1: research review, did some posts on it, and I'm pretty naive,
26:36
Speaker 1: I guess, but I don't know what was controversial. I
26:39
Speaker 1: don't know if first of all, if you don't like
26:44
Speaker 1: doing sprinting interval training, don't do sprinting interval training, right,
26:47
Speaker 1: nobody's forcing you to do it. The research for different
26:51
Speaker 1: studies that compared this to zone two cardio all came
26:56
Speaker 1: to the same conclusion. You lose more abdominal and visceral
27:00
Speaker 1: body fat from sprint interval training then you do zone
27:04
Speaker 1: two cardio. And some people said, I can't believe you're
27:08
Speaker 1: bashing zone two steady state cardio. I'm like, I don't think.
27:12
Speaker 1: I was like, zone two cardio is awesome. If you
27:15
Speaker 1: love that, please do that. Like I would never tell
27:19
Speaker 1: you to stop doing a form of exercise that you enjoy.
27:22
Speaker 1: So in terms of the controversy, and again I got
27:26
Speaker 1: some of that, and I don't know where that comes. Well,
27:30
Speaker 1: I think I do maybe a little bit. I don't
27:35
Speaker 1: know if we want to go there. I think I
27:38
Speaker 1: think maybe there are voices in this space there people
27:41
Speaker 1: are more more focused on a voice rather than the
27:45
Speaker 1: actual topic. I guess this is what I would say,
27:49
Speaker 1: which that.
27:51
Speaker 4: Yeah, and would you say that that we're putting sprint
27:56
Speaker 4: interval in a separate category. I put a high intensity
28:01
Speaker 4: interval and sprint interval in the same under the same umbrella. However,
28:05
Speaker 4: with this, with these studies, you're saying that the sprint
28:08
Speaker 4: interval is slightly superior to even the HIT interval, or
28:13
Speaker 4: is it that is all together and zone twos we
28:17
Speaker 4: know zone two is a different animal.
28:20
Speaker 1: I'm not aware where they compared sprint interval to high
28:22
Speaker 1: intensity interval training. So let's yeah, that's I'm glad you
28:26
Speaker 1: mentioned this. Let's define our term. So I look at
28:28
Speaker 1: high intensity interval training HIT as a broad umbrella term
28:33
Speaker 1: that generally means you're exercising very hard for about thirty seconds,
28:39
Speaker 1: and then you're recovering, and then you're going to go
28:42
Speaker 1: hard again for thirty seconds. I look at sprint interval
28:46
Speaker 1: training as a subset of high intensity where you're actually
28:50
Speaker 1: going harder for anywhere between maybe five to fifteen seconds
28:57
Speaker 1: and then recovering and then doing it again. Now, some
29:01
Speaker 1: of the protocols in the studies, the most common protocol
29:03
Speaker 1: was like eight seconds sprint, twelve seconds relaxed. Well, that
29:07
Speaker 1: might be a horrible practical application of this, but nonetheless,
29:13
Speaker 1: when they compared that protocol to steady state zone two,
29:20
Speaker 1: there was significantly more visceral and abdominal fat loss in
29:27
Speaker 1: menopause women. And again four different studies. The studies were
29:33
Speaker 1: there weren't major limitations in the studies they could possibly well,
29:39
Speaker 1: you could say this whenever somebody says, well they didn't
29:42
Speaker 1: control for nutrition or they didn't track nutrition. Well, they
29:44
Speaker 1: did track nutrition in most of them, but just wasn't
29:46
Speaker 1: the whole study. But if you're going to make that argument,
29:50
Speaker 1: you have to then say the same thing about every
29:53
Speaker 1: single resistance training study, because that whole field. Then I
29:57
Speaker 1: live in this area. They never almost every resistance training
30:01
Speaker 1: study does not track food or not even protein intake
30:05
Speaker 1: in most of these studies. I think that's not good.
30:10
Speaker 1: But you know, doesn't mean it doesn't mean that we say, hey,
30:13
Speaker 1: if you lift heavy, you're going to get stronger. So
30:16
Speaker 1: you don't throw out all that literature because they didn't
30:18
Speaker 1: track nutrition. You just say, yeah, that's a limitation, which
30:21
Speaker 1: again I'm more than willing to make myself my own research.
30:28
Speaker 1: Now I always track nutrition because I'm a nutrition person,
30:31
Speaker 1: but my own research has limitations. And let me also
30:35
Speaker 1: mention one other thing. Cortisol. So years ago, and you
30:40
Speaker 1: said this earlier, I just want to reiterate, when you
30:44
Speaker 1: are exercising, especially high intense high with high intensity, your
30:48
Speaker 1: body will naturally release cortisol. That is a healthy, normal response.
30:55
Speaker 1: So when I was younger in my career, I was
30:58
Speaker 1: really into overtraining and overtraining syndrome, and I was studying
31:04
Speaker 1: a lot of biochemistry at the time, trying to find
31:07
Speaker 1: markers of predicting overtraining and athletes. And the only thing
31:13
Speaker 1: that was proposed that was consistent from several different labs
31:18
Speaker 1: was was this the failure of cortisol to rise after exercise.
31:25
Speaker 1: So the if cortisol did not go up, that was
31:28
Speaker 1: a marker of early overtraining. So if coortisol didn't go up,
31:36
Speaker 1: that was not a good outcome for those athletes. They
31:39
Speaker 1: quickly became, you know, stale, burned out, overtrained. Now I'm
31:44
Speaker 1: talking about a natural acute within hours of an elevation.
31:50
Speaker 1: You don't want to walk around for twenty three weeks
31:54
Speaker 1: with high cortisol. That's a chronic elevation that has its
31:58
Speaker 1: own set of issues. But we're not talking about that,
32:01
Speaker 1: We're talking a normal So I don't I don't know.
32:06
Speaker 1: I don't think there's any research or validity. And a
32:08
Speaker 1: post I made today is when I when I communicate
32:11
Speaker 1: with women, they say, hey, my cortosol's really messing me up.
32:14
Speaker 1: I said, well, what are your numbers? Like, educate me, Well,
32:18
Speaker 1: I haven't really had it tested, and that happens a lot.
32:20
Speaker 3: I'm like, well, how do you know?
32:22
Speaker 5: Then?
32:23
Speaker 1: Yeah, yeah, let's not let's not go there now. If
32:26
Speaker 1: you have them tested in they're high, okay, then clearly
32:29
Speaker 1: and I don't want to discount that something's not right.
32:31
Speaker 1: But unless you're going to test that, I don't it's
32:35
Speaker 1: a little premature to just say hey I have high
32:37
Speaker 1: cortisol yeah, or other area with with this sprint interval
32:41
Speaker 1: training or high intensity. When we age, and this is
32:45
Speaker 1: true of men and women, we lose type two muscle
32:49
Speaker 1: fibers our ability to and those are the muscle fibers
32:52
Speaker 1: that are the most powerful. They're the ones that give
32:54
Speaker 1: us the most strength when we're lifting. So that's why
32:57
Speaker 1: one thing resistance training is awesome. You primary or least
33:00
Speaker 1: stimulate these type two muscle fibers. But sprint interval or
33:04
Speaker 1: anything that you're doing fast and explosive is keeping these
33:09
Speaker 1: type two muscle fibers from getting atrophied. So anything you
33:14
Speaker 1: can do that's powerful as we age, it is really
33:17
Speaker 1: good to do. Now that doesn't mean I always say this,
33:21
Speaker 1: you have to do things within your capacity. My mom
33:24
Speaker 1: is seventy four. I'm not going to have her doing
33:28
Speaker 1: pliometrics and jumping over barriers because she has to get
33:32
Speaker 1: her So, no, within her capacity. Now that would look
33:36
Speaker 1: a lot different from her. It might just be her, Hey,
33:38
Speaker 1: how many toe taps can you do as fast as
33:40
Speaker 1: you can in thirty seconds? That would be explosive for her.
33:44
Speaker 1: But if you have the ability to do something explosive,
33:48
Speaker 1: do that because you're helping preserve this natural atrophy that
33:52
Speaker 1: aging has on these specific muscle fibers.
33:56
Speaker 3: And would you say that the.
34:00
Speaker 4: Explosive like let's take a barbelt back squat, but you're
34:03
Speaker 4: moving explosive with speed. Is that the same as like
34:11
Speaker 4: sprinting on a treadmill for the same amount of for
34:14
Speaker 4: thirty seconds or twenty seconds a true sprint sit exercise
34:20
Speaker 4: on a bike or maybe a treadmill versus moving a
34:24
Speaker 4: bar with speed fast, same thing or different?
34:28
Speaker 1: I would say they're different, And this is I guess
34:32
Speaker 1: this is my training philosophy. I would prefer that. I'll
34:36
Speaker 1: just speak for myself. When I lift, I want to
34:40
Speaker 1: lift for strength and for hypertrophy. When I do conditioning
34:45
Speaker 1: or power training, I want to do exercises like sprinting
34:49
Speaker 1: on a treadmill. And by the way, a lot of
34:52
Speaker 1: women are going to have joint pain. So this is
34:54
Speaker 1: where this bike, this cycle lorgometer. Do your sprinting on
34:57
Speaker 1: a cycle lorgometer. It is so much better than that
35:00
Speaker 1: pounding on a treadmill. So yeah, I prefer to say, hey,
35:05
Speaker 1: you're lifting, is that is your strength your strength mode,
35:10
Speaker 1: you're building muscle mode, you're sprinting on a bike or
35:13
Speaker 1: treadmill or outside or on an elliptical like that is
35:18
Speaker 1: your power explosiveness speed training. So I think it's better
35:23
Speaker 1: personally let's separate the modes and not combine, because then
35:26
Speaker 1: we're getting less out of the resistance training and less
35:29
Speaker 1: out of the power explosiveness training. But if somebody wants
35:34
Speaker 1: to do the barbells, awesome athletes do it all the time.
35:38
Speaker 1: It does increase power. It's not a bad thing to do.
35:42
Speaker 1: It's just not my preferred programming philosophy.
35:45
Speaker 3: So two different options, do both or do one?
35:50
Speaker 1: Well? If you could only do one, I would say
35:53
Speaker 1: resistance training because that's going to prevent the loss of strength,
35:56
Speaker 1: the loss of muscle mass, and you are training these
35:59
Speaker 1: type two muscle fibers. Yeah, but I would also suggest,
36:04
Speaker 1: if you have the capacity and you don't hate it,
36:07
Speaker 1: do something explosive, whether that's sprint, interval training, sprinting on
36:11
Speaker 1: a treadmill. And again you have to also think, well,
36:17
Speaker 1: what if you're lifting six days a week and you're
36:19
Speaker 1: doing three mile runs and two pilates classes and now
36:23
Speaker 1: you're telling me I got to do sprint? No, No,
36:24
Speaker 1: you There needs to be context or and that's I mean,
36:28
Speaker 1: that's that's why you're so valuable. Like you you you
36:32
Speaker 1: have that context when you work with your community. Like
36:35
Speaker 1: can't do it all all the time either.
36:38
Speaker 5: Yeah.
36:38
Speaker 3: Absolutely.
36:39
Speaker 4: And I think that's where I like your take, Bill,
36:43
Speaker 4: because when we look at it, there's science, but most
36:49
Speaker 4: of us don't live in a lab, and some of
36:51
Speaker 4: these research papers that come out you're you're like, okay,
36:56
Speaker 4: well great, but everything was controlled and then you have
36:58
Speaker 4: real life. And I like the intersection where I think
37:03
Speaker 4: we live in this day and age of evidence overload
37:07
Speaker 4: almost and so people are constantly combating what they're hearing,
37:12
Speaker 4: when in reality, if we pull back and just take
37:15
Speaker 4: that person individually and say, okay, does this make sense
37:19
Speaker 4: to you? Is this a level of fitness that you
37:23
Speaker 4: could do these sprints on a treadmill? Or does you've
37:27
Speaker 4: only been walking so zone two is more appropriate and
37:30
Speaker 4: really pulling apart these absolute claims and understanding if it
37:35
Speaker 4: comes from a research paper or if it's coaching in
37:40
Speaker 4: real life, and really marrying those two together and finding
37:43
Speaker 4: a sweet spot where.
37:46
Speaker 3: The you know, they're free.
37:47
Speaker 4: Women are free to make their own decision based on
37:51
Speaker 4: really the here's a bunch of items tools in the
37:54
Speaker 4: toolbox which we hear a lot that can work for you,
37:57
Speaker 4: but you need to side what is going to be
38:01
Speaker 4: best for you.
38:02
Speaker 1: And if you love these this.
38:04
Speaker 4: Certain you know classes at the gym that you don't
38:09
Speaker 4: give up everything for the sake of something else that
38:12
Speaker 4: they're you try to manage something in between.
38:15
Speaker 1: Yeah, I would add, don't ever give up something that
38:19
Speaker 1: you liked because of even if I say, oh I
38:22
Speaker 1: love sprint interval training, which I really don't like it.
38:26
Speaker 1: I don't even like lifting. I was just telling like
38:29
Speaker 1: I would lift it today I was doing squats, and
38:31
Speaker 1: I'm like, I wish, I wish I enjoyed this more
38:34
Speaker 1: when I was younger. I think I did. But if
38:37
Speaker 1: you find your groove and you like something, just lean
38:40
Speaker 1: into that. Because you're active, you're you're you're you know,
38:43
Speaker 1: hopefully you're you're, you're fit, You're getting all these health
38:46
Speaker 1: benefits because if if I convince you to to do
38:49
Speaker 1: something you don't want to do, you're not going to
38:51
Speaker 1: do it very long. Now that being said, please lift
38:54
Speaker 1: weights if you can. Like you don't have to like
38:57
Speaker 1: it because I don't like it. Yeah, but again, if
39:01
Speaker 1: you hate it and you love running, run awesome.
39:07
Speaker 3: Find a balance.
39:08
Speaker 1: Yeah yeah, let's embrace activity.
39:12
Speaker 4: Let's embrace activity. So are there any Let's move on
39:16
Speaker 4: to supplements. So there, the menopause space has become flooded
39:22
Speaker 4: with a lot of different I mean, if you start,
39:26
Speaker 4: your algorithm will start favoring like you said, once you
39:30
Speaker 4: start going down these following certain people and menopause in general.
39:36
Speaker 3: There are.
39:38
Speaker 4: Massive companies that are coming out with all sorts of products.
39:44
Speaker 4: So I was at a conference a couple of months
39:47
Speaker 4: ago in New York and I got like this, There
39:51
Speaker 4: was like this powder, this strenk mix that was like
39:53
Speaker 4: this will keep you like, this has caffeine in it
39:56
Speaker 4: to stimulate you, but it will also decrease.
40:00
Speaker 3: Cell you like, come on.
40:03
Speaker 4: And then there was this other like decleta like this
40:07
Speaker 4: neck that's supposed to help you know, I don't even know,
40:10
Speaker 4: but half of these I'm like, this is good.
40:12
Speaker 3: This is why women are confused.
40:14
Speaker 4: It's all this garbage that's being sold to the menopausal female. Now,
40:19
Speaker 4: given the amount of money that is in this space,
40:22
Speaker 4: but are there certain supplements that you would say really
40:27
Speaker 4: benefit menopausal women? Number one and the number two, anything
40:32
Speaker 4: specific for fat loss for women at this age.
40:37
Speaker 1: Yeah, I'll start by saying you don't need supplements if
40:42
Speaker 1: you live a fit lifestyle, eat a healthy diet, I
40:49
Speaker 1: will won't come. And again, I've done a lot of
40:52
Speaker 1: sports nutrition research. I've written three textbooks on sports nutrition.
40:59
Speaker 1: But for me to say you absolutely must take X,
41:02
Speaker 1: Y or Z, no. However, there are some supplements that
41:06
Speaker 1: I think are beneficial. So I'll name the ones. And
41:12
Speaker 1: I don't even want to say these in our menopause
41:14
Speaker 1: specific because I take these, but I also encourage middle
41:18
Speaker 1: aged women to take these. So one would just make
41:20
Speaker 1: sure your protein is at an optimal range, and a
41:24
Speaker 1: lot of people will struggle to do that with whole food,
41:28
Speaker 1: So a protein supplement is helpful. And by the way,
41:33
Speaker 1: trying to get about point seventy five grams of protein
41:36
Speaker 1: per ideal body weight is a good place to have
41:40
Speaker 1: a goal, and more is not harmful. Creating if you
41:46
Speaker 1: are lifting weights, that can help you get stronger, can
41:50
Speaker 1: help build muscle, and now, of course we know from
41:54
Speaker 1: more recent research there seems to be some cognitive benefits
41:58
Speaker 1: or brain benefits with creating supplementation mm hmm. Another one
42:04
Speaker 1: would be fish oil to help with like an help
42:08
Speaker 1: inflammation joint pain. Used to be taken also for cardiovascular health,
42:15
Speaker 1: but there's some more recent research that says, you know,
42:18
Speaker 1: that might that may have been overplayed. Vitamin D would
42:22
Speaker 1: be another one, and the ones I'm saying are the
42:24
Speaker 1: ones that I personally take, So vitamin D as well
42:29
Speaker 1: vitamin D three. If you're looking at there's you can
42:31
Speaker 1: when you go to the store. Sometimes there's D two
42:33
Speaker 1: and D three, so D three is a better type
42:36
Speaker 1: to take. Other than those, there might be others that
42:41
Speaker 1: may be beneficial, but those would be like the the
42:44
Speaker 1: to me, like that where I would put my first
42:47
Speaker 1: dollars towards and where I do put my first dollars towards.
42:50
Speaker 3: And what about that loss.
42:53
Speaker 1: Well, caffeine does help with fat loss that much.
42:59
Speaker 3: A lot.
43:01
Speaker 1: Yeah, I'd say moderately. So caffeine does everything you would
43:06
Speaker 1: want it to do for fat loss. And let's talk
43:08
Speaker 1: about that. Let me let me actually preface it with this.
43:12
Speaker 1: I don't like using caffeine for fat loss, even though
43:15
Speaker 1: I'm going to say it's beneficial for fat loss because
43:18
Speaker 1: you're going to take it every day the rest of
43:19
Speaker 1: your life. So I prefer to use diet exercise. Maybe
43:24
Speaker 1: consider golp one for that for those that that that
43:27
Speaker 1: is a good decision for them and their doctor for
43:30
Speaker 1: for them to try that. But caffeine one it had
43:34
Speaker 1: It's a mild appetite suppressant, so it helps you feel
43:38
Speaker 1: less hungry, which will help you eat less food. So
43:41
Speaker 1: very modest, but it does have that that that that capability.
43:46
Speaker 1: It increases your resting metabolic rate, It increases your exercise
43:51
Speaker 1: calorie expenditure, it increases your post exercise calorie expenditure. It
43:56
Speaker 1: has a nutrient partitioning effect, which means out of the
44:00
Speaker 1: calories you are burning. It shuttles more of the calories
44:04
Speaker 1: being burned from fat than from carbohydrates and what else.
44:09
Speaker 1: Some So all of the metabolism, the nutrient partitioning, the
44:13
Speaker 1: reduction in appetite. Yeah, I think that's a Now, it's
44:18
Speaker 1: not going to melt body fat off of the body.
44:21
Speaker 1: And I'll say this, let's if I was going to
44:23
Speaker 1: do a bodybuilding show, I would take caffeine because I
44:26
Speaker 1: would have to get really lean to do that, and
44:28
Speaker 1: I would want to take every advantage possible. So while
44:32
Speaker 1: caffeine would help, and in terms of dosages, it's around
44:39
Speaker 1: four to five milligrams per kilogram of body mass, which
44:43
Speaker 1: is blah blah blah science talk. That's around two to
44:47
Speaker 1: four hundred milligrams for a lot of people once, possibly
44:51
Speaker 1: twice per day. There's really not a consensus on the
44:55
Speaker 1: amount of caffeine four fat walls. So that's me just
44:57
Speaker 1: reading all of the research and saying, hey that the
45:00
Speaker 1: aggregate is around four or five milligrams per kilogram of
45:05
Speaker 1: body mask per day.
45:07
Speaker 5: When you say caffeine, are you talking caffeine supplements or
45:10
Speaker 5: can it be any type of caffeine?
45:12
Speaker 1: It can be any type when I have taken caffeine
45:17
Speaker 1: when I was bodybuilding years ago, I would take pills
45:20
Speaker 1: because I wanted to ty trate my exact dosage. So
45:23
Speaker 1: but yeah, caffeine in any form gives you the same
45:27
Speaker 1: taking it with coffee or energy drink. It's not decreasing
45:31
Speaker 1: its effects. Okay.
45:33
Speaker 5: And besides caffeine, is there another one.
45:36
Speaker 1: For fat loss? Yo him bean is another one that
45:42
Speaker 1: comes with a lot more of a risk profile. Though
45:45
Speaker 1: if you ever have you ever heard of yohim bean?
45:48
Speaker 3: No, no, I love that.
45:50
Speaker 5: I have a too. What is it?
45:52
Speaker 1: Yeah? So yo him being It comes from yohimbe bark
45:55
Speaker 1: that's a tree maybe northern Africa. You can get it
46:01
Speaker 1: as a bark extract, which I would say don't do that.
46:04
Speaker 1: First of all, I'm not going to recommend people take
46:06
Speaker 1: it because it has a little more of a risk
46:09
Speaker 1: profile I would get if I were going to something.
46:11
Speaker 1: When I have taken this again when I was bodybuilding,
46:15
Speaker 1: yohimbing HCl So you're getting an exact dosage. And the
46:21
Speaker 1: good thing about yo him being is it works through
46:23
Speaker 1: a different mechanism than caffeine. There's also research to suggest
46:28
Speaker 1: that yohimbing is better for helping with stubborn fat loss
46:32
Speaker 1: because it I don't know how technical we want to get,
46:34
Speaker 1: but it will block alpha adenergic receptors which are on
46:39
Speaker 1: fat cells. And when you have normal epinephrine or nor
46:44
Speaker 1: epinephrine that bind to these alpha adenergic receptors that are
46:50
Speaker 1: on fat cells, that blocks the breakdown of fat. So
46:54
Speaker 1: you don't want things binding to these alpha adenergic receptors.
46:58
Speaker 1: And the way that I remember alpha, I think alpha
47:01
Speaker 1: starts with an A, so A is awful or atrocious?
47:04
Speaker 1: What you know him being does? It actually blocks the
47:08
Speaker 1: receptor so nothing combined to it. So that's how that's
47:11
Speaker 1: the met and caffeine. Oh yeah, so it's a pretty
47:14
Speaker 1: cool mechanism. The the side effects though, if you have anxiety,
47:20
Speaker 1: it really amplifies anxiety. It can increase blood pressure. So
47:25
Speaker 1: it's not something that I would ever recommend, but it
47:29
Speaker 1: is a supplement you can get. It's at least in
47:31
Speaker 1: the United States you just want to. I would definitely
47:35
Speaker 1: start with a low dose. Let me think about other
47:38
Speaker 1: supplements for fat loss.
47:40
Speaker 3: Well, what do you think about peptides? I would love
47:43
Speaker 3: your thoughts on pep tides.
47:46
Speaker 1: Are we specifically like GLP ones.
47:49
Speaker 5: Or oh, I mean like BP ones for your Yeah, like.
47:53
Speaker 1: BP I think it's one four seven.
47:56
Speaker 5: Five seven five, or but the ones like for joints,
48:00
Speaker 5: and there's a lot for fat loss as well. So
48:04
Speaker 5: I just wondered what your thoughts were about any of
48:07
Speaker 5: the peptides that people use for health functions.
48:11
Speaker 1: Yeah, so I'm not very knowledgeable on peptides, so I
48:17
Speaker 1: don't really have an informed opinion. If if somebody were
48:20
Speaker 1: going to say, though, hey, let's let's take peptide XYZ
48:24
Speaker 1: for fat loss, I would say, well, why not a
48:29
Speaker 1: GLP one, which is a peptide like, let's use the
48:32
Speaker 1: ones that we are that have been more resoarch and yeah,
48:35
Speaker 1: there can be side effects, but at least I know
48:38
Speaker 1: what they are, and I would be confident that the
48:41
Speaker 1: physician I'm working with would would be able to work
48:44
Speaker 1: with me, Whereas if it's a newer, untested peptide, I
48:50
Speaker 1: would I would have that concern. Now, BP one five
48:53
Speaker 1: seven that is known for helping speed up recovery so
48:59
Speaker 1: join issues soft tissue repair, I'm not aware I've not
49:05
Speaker 1: taken it now I had. I actually had frozen shoulder
49:09
Speaker 1: probably about three years ago, so I would have tried anything,
49:12
Speaker 1: and I wouldn't tried that. But eventually it got better.
49:15
Speaker 1: But I the people that I talked to about that
49:18
Speaker 1: specific one. So it's not a fat loss. This is
49:21
Speaker 1: joint pain, trying to heal from muscle strains. I've I've
49:26
Speaker 1: had people tell me, oh, I healed so much faster,
49:30
Speaker 1: and I had other people say, yeah, I dropped you know,
49:32
Speaker 1: two thousand dollars over a couple of months, and it
49:36
Speaker 1: am still.
49:37
Speaker 3: It's like, yeah, I think it's mixed.
49:39
Speaker 4: I took the pit like I just bought a pill
49:43
Speaker 4: version and I don't.
49:45
Speaker 1: I don't.
49:46
Speaker 3: I don't think it really did anything. But the injection.
49:49
Speaker 4: I think people from who I I've interacted with and
49:53
Speaker 4: I've heard that I've taken it, people seem to think
49:56
Speaker 4: that the injection maybe.
49:58
Speaker 3: And it probably is from the source I think I
50:00
Speaker 3: might on Amazon. I didn't know.
50:01
Speaker 4: I was just like, sure, I'll give this a try,
50:04
Speaker 4: but yeah, I mean some of these are really pricey
50:08
Speaker 4: and it's kind of a gamble of until more research
50:12
Speaker 4: comes out and we have a bigger picture. But Bill,
50:15
Speaker 4: how long does it take? Because this kind of shocked
50:20
Speaker 4: me when I heard about it.
50:22
Speaker 3: For the first time.
50:23
Speaker 4: How long does it take a study to start, implement
50:29
Speaker 4: and then get published to where we're all benefiting.
50:32
Speaker 1: Yeah, so from the let's say I have an idea
50:36
Speaker 1: tomorrow for a study I want to do. It will
50:40
Speaker 1: probably be a year before that study is actually done,
50:46
Speaker 1: and then you have to actually write it up, submit
50:49
Speaker 1: it to a journal. They might take them a month
50:52
Speaker 1: to eight months to give you a decision to do reviews.
50:57
Speaker 1: So how long have you and I been talking about
51:00
Speaker 1: menopause and I still have yet? Yeah, and I have
51:04
Speaker 1: yet to publish a study on it. But the avalanche
51:08
Speaker 1: is coming, like it's it is starting this year. It's
51:14
Speaker 1: they're going to roll pretty pretty rapidly because a lot
51:17
Speaker 1: of the stuff is just gonna start hitting this year.
51:20
Speaker 1: And we actually are just ready to do a study
51:24
Speaker 1: on weight loss resistance in women who claim that they
51:29
Speaker 1: can't lose body fat or or that they struggle with this.
51:32
Speaker 1: So that one we've been working on for months will
51:35
Speaker 1: probably I think we're ready to start, And when I do,
51:37
Speaker 1: of course, I'll ask you guys to both share the
51:41
Speaker 1: the the recruitment materials. So but yeah, I would say
51:47
Speaker 1: about a year is is a good So now our
51:51
Speaker 1: survey study didn't take that long, but we had so
51:54
Speaker 1: much data because you thank you for sharing it. We
51:58
Speaker 1: had over four thousand So that's a lot lot of
52:00
Speaker 1: data read over and we're doing something called a thematic analysis.
52:06
Speaker 1: And my research coordinator, Anna Olman, she she coordinated that
52:11
Speaker 1: study and did a really good job. So she's the
52:13
Speaker 1: one doing most of the work and she just tells
52:16
Speaker 1: me what to do and I'm like, all right, I can,
52:17
Speaker 1: I'll do this. Yeah.
52:19
Speaker 3: I love it. It's interesting. I mean, and I know
52:22
Speaker 3: that a lot of research is coming.
52:25
Speaker 4: I know that Stacy simms Is has partnered with a
52:28
Speaker 4: lot of companies that are doing a bunch of research.
52:32
Speaker 4: You're doing some I know a lot of people have
52:34
Speaker 4: jumped on board, a lot of researchers and companies and
52:39
Speaker 4: kel I interviewed Kelly Casperson.
52:42
Speaker 3: On my last group that I.
52:44
Speaker 4: Ran, and she was like, listen, we can wait a
52:48
Speaker 4: few years for these studies to come out or with
52:52
Speaker 4: what we have, what do you think works for you
52:55
Speaker 4: as far as HRT or what do you think works
52:57
Speaker 4: for you as far as spread interval training or whatever
53:01
Speaker 4: it is. You know, as the data comes out, it's
53:05
Speaker 4: still nice to say sure, something's changed, but a lot
53:09
Speaker 4: of it is going to also always come back to
53:13
Speaker 4: the individual at hand and what works for them, and
53:17
Speaker 4: that's important. Again, I think that the research is great.
53:21
Speaker 4: Sometimes it makes it more confusing because on the World
53:26
Speaker 4: Wide Web you can get access to everything and then
53:29
Speaker 4: it's this pool of information where you're like, well, I
53:31
Speaker 4: thought this was true. I thought this was true. And
53:33
Speaker 4: really I always try to come back with my groups
53:36
Speaker 4: to the basic foundations are always going to be the
53:40
Speaker 4: basic foundations. Good nutrition, resistance training, some cardio. I mean,
53:46
Speaker 4: like the basic things like that aren't ever at this
53:50
Speaker 4: point going. We're not going to have a pill to
53:52
Speaker 4: maybe make us not do anything like on the Wali
53:56
Speaker 4: show the Wali Ship, where we're just going to take
53:59
Speaker 4: a bill and like we don't have to do anything.
54:01
Speaker 3: So I think that.
54:02
Speaker 4: There's there's power in in that as well, even if
54:06
Speaker 4: we don't have all of this data or the data
54:09
Speaker 4: that we have maybe leading in some way most of
54:12
Speaker 4: the time. What would be your advice for women that
54:15
Speaker 4: are and tell, you know, not not waiting for these
54:20
Speaker 4: studies to maybe come to fruition to get them on
54:25
Speaker 4: board with whatever.
54:27
Speaker 1: Yeah, I think my advice would be to follow someone
54:32
Speaker 1: that you trust, that has a trade that that that
54:36
Speaker 1: maybe isn't selling their own line of crappy supplements. Yeah,
54:44
Speaker 1: so you mentioned some like Kelly Casperson of vonder Wright,
54:49
Speaker 1: Stacy Slims like people that you can trust and try
54:54
Speaker 1: not to try to keep the noise out. So that's
54:58
Speaker 1: I think that would be my advice because it I
55:00
Speaker 1: and it's you start getting a lot of voices and
55:03
Speaker 1: they start to contradict each other. So that's that's what
55:07
Speaker 1: I say. Just find people that are that that seem
55:09
Speaker 1: to be ethical, trustworthy And like Kelly, I've only met
55:14
Speaker 1: her once, we don't really know each other that well,
55:16
Speaker 1: but she's been doing she you can see videos of
55:20
Speaker 1: her doing her thing from like fifteen years ago when
55:24
Speaker 1: three people we were watching what she was saying. And
55:28
Speaker 1: now like I'm very happy, Like she's she's getting she's
55:33
Speaker 1: getting what she deserves, Like she's getting a big audience
55:35
Speaker 1: and she's talk about passion. That's yeah. So yeah, yeah,
55:41
Speaker 1: somebody like her, And again I don't she's I don't
55:43
Speaker 1: think she claims to be a fitness expert, but in
55:45
Speaker 1: terms of a lot of the health parameters, she's she's awesome.
55:50
Speaker 4: Yeah, Well, Bill, I just how I say this every time,
55:54
Speaker 4: I'm going to say it again for all of the
55:55
Speaker 4: new people listening. It's so refreshing to have a male
56:00
Speaker 4: in the space that is. As you've been called the
56:04
Speaker 4: gentleman of the fitness industry. You're good to the core,
56:09
Speaker 4: you have good values, You're just a good soul and
56:13
Speaker 4: I've always appreciated that about you, which is why I
56:16
Speaker 4: always want to keep in touch of bringing you on
56:17
Speaker 4: these to help my audience, because it really is.
56:23
Speaker 3: You're solid person.
56:24
Speaker 4: So thank you for being such such a good person
56:27
Speaker 4: and a good soul. And I know when you say
56:31
Speaker 4: it that it's coming from your heart and you aren't
56:35
Speaker 4: trying to just sell I don't even know what you
56:37
Speaker 4: would sell, but like one thing or another assation.
56:42
Speaker 1: Education.
56:43
Speaker 4: Yeah, we're also the education. So Bill, how can women
56:47
Speaker 4: find you? And is there anything that you're excited about
56:51
Speaker 4: that you can share with us that maybe we haven't
56:54
Speaker 4: talked about that's coming in the future.
56:57
Speaker 1: So people can find me. The best place is on
56:59
Speaker 1: my Instagram, and that is Bill Campbell, PhD. I do
57:05
Speaker 1: have a product if anybody wants to go to my websites.
57:08
Speaker 1: Bill campbellphd dot com and I have a research review
57:13
Speaker 1: where I summarize the latest and best fat loss and
57:17
Speaker 1: muscle building research. You have been an expert multiple times.
57:20
Speaker 1: Thank you for doing that. And what I'm excited about
57:24
Speaker 1: is this upcoming weight loss resistant study that we're doing.
57:28
Speaker 1: So we will a lot of women, not everybody, so
57:32
Speaker 1: don't if you're forty five and not in menopause, don't
57:35
Speaker 1: think that it's going to be a horrible experience. It
57:37
Speaker 1: might not be, but other women do gain weight and
57:40
Speaker 1: then they claim they have hard time losing it. So
57:42
Speaker 1: we want to test that, and we're going to need
57:46
Speaker 1: women that are in perimenopause or early postmenopause, and we
57:51
Speaker 1: need younger women because that's going to be our control group.
57:54
Speaker 1: So I'm excited about starting that study and I'll soon
57:58
Speaker 1: be recruiting for that in the next few probably in
58:01
Speaker 1: the next few weeks.
58:02
Speaker 4: Oh great, Well, we will help spread the word. Thank
58:07
Speaker 4: you so much, Bill again, and you know where to
58:09
Speaker 4: find him now. Thank you for all that you're doing
58:12
Speaker 4: in the female space.
58:14
Speaker 1: Yes, thanks for having me on again.
58:16
Speaker 3: Thanks for listening everyone.
58:17
Speaker 5: If you enjoyed this episode, please consider giving us a
58:21
Speaker 5: five star rating and sharing the body Pod with your friends,