Latest / The Body Pod / Fitness Isn’t One-Size-Fits-All: Menopause, Metabolism & Training Science with Dr. Abbie Smith-Ryan

Transcript

Fitness Isn’t One-Size-Fits-All: Menopause, Metabolism & Training Science with Dr. Abbie Smith-Ryan · The Body Pod

0:00
Speaker 1: Hey everyone, This is Hayley and I'm Lara and welcome
0:03
Speaker 1: to the Body Pod. Hi everyone. Today on the Body
0:14
Speaker 1: Pod we get to speak with doctor Abby Smith Ryan,
0:17
Speaker 1: who is a Professor of Exercise Physiology, adjunct Associate Professor
0:21
Speaker 1: in the Department of Nutrition, director of the Applied Physiology Lab,
0:26
Speaker 1: and co director of the Human Performance Center in the
0:28
Speaker 1: Department of Exercise and Sports Science at the University of
0:32
Speaker 1: North Carolina Chapel Hill. Abby has done remarkably well to
0:36
Speaker 1: publish over two hundred evidence based papers. Abby talks about
0:41
Speaker 1: the challenges for women in science and also her research
0:44
Speaker 1: with female exercise physiology. I like to call Abby the
0:47
Speaker 1: voice of reason. She has an incredible gift of being
0:50
Speaker 1: able to break through the noise and confusion with sound
0:53
Speaker 1: knowledge and recommendations. You will love this episode as much
0:57
Speaker 1: as we loved interviewing Abby again.
1:00
Speaker 2: Let's dive in.
1:07
Speaker 1: Thanks for being back on the Body Pod round two
1:11
Speaker 1: this year.
1:12
Speaker 3: We're back.
1:13
Speaker 1: We're back. There was so much to discuss we barely
1:16
Speaker 1: got I think half of it covered Laura last time,
1:19
Speaker 1: so we had to have you on for a part too,
1:23
Speaker 1: So thank you so much for sharing your time with
1:26
Speaker 1: us this morning. Today, what I really want to cover
1:29
Speaker 1: in the menopause space right now, it is a blood
1:33
Speaker 1: bath of this ongoing disproving this theory, disproving this person,
1:41
Speaker 1: constant war where it's so it's it's confusing for people
1:48
Speaker 1: in the industry like myself, but it's also twice as
1:52
Speaker 1: confusing and disheartening for gen pop. So let's start there.
1:58
Speaker 1: Where do you see I guess in the menopause space
2:02
Speaker 1: if we look at just let's start with nutrition. If
2:05
Speaker 1: we look at nutrition, and let's cover maybe the fasted
2:09
Speaker 1: versus fed massive debate here. Is there a camp that
2:15
Speaker 1: is clearly right one hundred percent of the time or
2:19
Speaker 1: are there different variations?
2:23
Speaker 4: Can we rewind just a second for what you said?
2:26
Speaker 4: And I wanted to say this because I want thanks
2:30
Speaker 4: for having me on and I say that of like
2:32
Speaker 4: I get to come talk to some girlfriends, and because
2:36
Speaker 4: the space is so sad right now. And I will
2:40
Speaker 4: tell you, even as someone that's been in the space
2:44
Speaker 4: for a really long time, it's discouraging for everyone and
2:48
Speaker 4: it's hard. Oftentimes I think of, no, I don't want
2:52
Speaker 4: to be in this space because it's so combative. When
2:56
Speaker 4: I then take a step back and say, research is
2:59
Speaker 4: hard enough as it is, and being a midlife woman
3:03
Speaker 4: is even harder. So why are we then making it worse?
3:07
Speaker 4: And I say that because I want my intentions to
3:09
Speaker 4: be clear. I have nothing I'm selling, and at the
3:12
Speaker 4: heart of everything that I do is to try and
3:15
Speaker 4: help others, particularly women, based on science. The hard part
3:21
Speaker 4: with that, and I wanted to preface your question is one,
3:26
Speaker 4: as a scientist, we always have hypotheses, but I have
3:31
Speaker 4: learned and know that hypotheses are hypotheses and you have
3:35
Speaker 4: to let the data drive that, meaning that we are adaptable,
3:40
Speaker 4: Like the things I believe now are different based on
3:43
Speaker 4: evidence that we've gathered over time. And so that's important too,
3:47
Speaker 4: Like if I am still saying the same things in
3:49
Speaker 4: ten years, it means that I'm stagnant. And I say
3:53
Speaker 4: that for me personally, like I know then that means
3:55
Speaker 4: I've not filtrated new data. The other thing is, as
4:00
Speaker 4: a scientist, it's really hard to just take one paper
4:05
Speaker 4: and give your opinion there's one study. You really have
4:08
Speaker 4: to collectively take a lot of research and then share
4:12
Speaker 4: that collective opinion. And I think that's where things have
4:16
Speaker 4: gotten cloudy of like my view of the data and
4:19
Speaker 4: the story that I tell might be slightly different based
4:22
Speaker 4: on the same papers, not because I'm interpreting the data different,
4:25
Speaker 4: but maybe my viewpoint on a mechanism is different or
4:29
Speaker 4: based on other papers and knowledge. And so I actually
4:33
Speaker 4: think that's so cool. That means that there is space
4:35
Speaker 4: for everyone. We need all of the researchers and practitioners
4:40
Speaker 4: and people in this space to move the needle. We
4:44
Speaker 4: need to be working together. And if we have difference
4:46
Speaker 4: of opinions, I think that's awesome because then that makes
4:48
Speaker 4: me step back and say, oh, should I ask the
4:51
Speaker 4: question different? Should I look at the data different? And
4:53
Speaker 4: I wanted to say that because this conversation will be
4:56
Speaker 4: about my opinion. But I will say, at this point
4:59
Speaker 4: in my career, I'd like to say I've published over
5:01
Speaker 4: two hundred papers. And I say that not because like, oh,
5:05
Speaker 4: look at me, but because there's a lot of integrated
5:08
Speaker 4: knowledge that I take to give my opinion and it
5:11
Speaker 4: might be slightly different, and I would love to hear that.
5:14
Speaker 4: Let's have a conversation about, Okay, well, what are the needs,
5:17
Speaker 4: what are the differences of opinions, because then that can
5:19
Speaker 4: make us all better. And so at that same time,
5:23
Speaker 4: I really love to give some translation, and I know
5:25
Speaker 4: that's what we're going to talk about.
5:26
Speaker 3: Of Okay, well what do we tell the women?
5:28
Speaker 4: It is so fucking confusing even people in the space.
5:32
Speaker 4: We don't need any more confusion. And so I don't
5:35
Speaker 4: have all of the answers, but I know that's what
5:38
Speaker 4: we talked about, like, hopefully we'll give some dial down answers.
5:41
Speaker 4: And so your question was about nutrition, and I think
5:45
Speaker 4: the most important thing is that, regardless of what data says,
5:51
Speaker 4: every individual male or female response differently, and you can
5:55
Speaker 4: see that in individual data points, and then we present
5:58
Speaker 4: average data. And so I say that because a lot
6:00
Speaker 4: of times people are like, well, oh I do fasted
6:03
Speaker 4: training and it works great. Okay, a lot of the
6:06
Speaker 4: work suggests that that's probably not the most effective, but
6:11
Speaker 4: that doesn't mean you shouldn't do it. A lot of
6:13
Speaker 4: things go into that, and maybe we can talk through
6:16
Speaker 4: some specifics, but I just that everything has an individual
6:20
Speaker 4: response that arguably is more important than the evidence.
6:24
Speaker 1: Mike Drop, I mean, Abby, this is why I love you.
6:29
Speaker 1: And I've just I just had a podcast with doctor
6:32
Speaker 1: Mike Ormsby and all of these big people and everyone
6:37
Speaker 1: in the space like your reputation is the same through
6:41
Speaker 1: and through. And that's the beautiful part about it is
6:46
Speaker 1: you are you have this gift to be able to
6:50
Speaker 1: just make it. Like I'm telling you, I feel like
6:54
Speaker 1: you would be like my mentor or where I could
6:57
Speaker 1: go to you and every time I would be confused,
7:00
Speaker 1: I could get off the phone and be like the
7:02
Speaker 1: world is good, Like this is all good because you
7:05
Speaker 1: have an incredible way of just sharing. You know, what
7:09
Speaker 1: does science? You know, is there something to disprove? Pretty
7:13
Speaker 1: much most research topics.
7:18
Speaker 3: Well why do we have to disprove it?
7:19
Speaker 4: I mean, it's more about let's continue to see if
7:22
Speaker 4: that's still the question we should be answering, and is
7:25
Speaker 4: it the same evidence that we're being given.
7:28
Speaker 3: And so again I love.
7:30
Speaker 4: The research because there's always more questions to be asked,
7:33
Speaker 4: even if you ask the same question.
7:36
Speaker 3: So I think that's part of the problem.
7:38
Speaker 4: It's not about disproving, it's about using evidence to inform
7:42
Speaker 4: and adapt and impact, and that's the way we should
7:45
Speaker 4: look at it, and not one should person should be
7:48
Speaker 4: right or wrong. I do think sometimes even as scientists
7:51
Speaker 4: we get so excited and maybe overstate or misinterpret, but
7:56
Speaker 4: it still should be one viewpoint in a culmination of
8:00
Speaker 4: even application, like the way I do it is probably
8:03
Speaker 4: not the way that you do it, and it's still okay.
8:06
Speaker 3: It's still evidence based, and.
8:07
Speaker 4: So that not disproved, but the ability to adapt and
8:11
Speaker 4: apply evidence in a variable way.
8:14
Speaker 2: That's such an important point.
8:15
Speaker 5: I think that you bring up that, regardless of the
8:18
Speaker 5: evidence or regardless of what we're being told, we have
8:23
Speaker 5: to be self aware and body aware and.
8:28
Speaker 2: Is that helping me? Is that working for me?
8:32
Speaker 4: And which is why one of the most important takeaways
8:35
Speaker 4: that we can tell women and men, especially in the US.
8:39
Speaker 4: I know, you know, not everyone is in the US,
8:41
Speaker 4: but in general, we have to be owners of our
8:44
Speaker 4: health and our body and only you know how you respond.
8:48
Speaker 4: So we need to teach people how what that feels
8:51
Speaker 4: like and then how to adapt and if it's not
8:53
Speaker 4: working or it is working, because that's you.
8:56
Speaker 3: The only sample that matters is you.
8:58
Speaker 5: Because if something is working for people in your life,
9:03
Speaker 5: that doesn't mean it's going to work for you. And
9:05
Speaker 5: that's one thing I feel like i've really I'm really
9:08
Speaker 5: learning too to always come back to okay, but what
9:13
Speaker 5: feels good inside my body.
9:15
Speaker 4: And it varies, and I think that's where the hang
9:18
Speaker 4: up comes from of in midlife and perimenopause, of what
9:22
Speaker 4: did work for you for so long is now not working?
9:26
Speaker 4: And it's not just hormones. And I think that's too
9:30
Speaker 4: if there's not one simple solution. If I take hormones,
9:33
Speaker 4: it's going to now all respond the same. It's so
9:37
Speaker 4: many levels and so I think that's part of where
9:40
Speaker 4: the confusion comes from. And in this space there's even
9:43
Speaker 4: more variable. So yes, maybe it was working and now
9:47
Speaker 4: it's not, and that's a valid response. And a woman
9:50
Speaker 4: needs to be able to say, like, well, when do
9:52
Speaker 4: I need help?
9:53
Speaker 3: What do I do? And if it's still not working?
9:56
Speaker 4: Like those are all the things that I think research
9:58
Speaker 4: can inform, but it's still that practic this that based
10:00
Speaker 4: on the individual.
10:02
Speaker 1: Yes, And can we really drive home that point because
10:05
Speaker 1: I try this in my groups that I get head
10:08
Speaker 1: up like non stop every day, all day, every day
10:13
Speaker 1: about okay, but I don't feel like I can you know,
10:16
Speaker 1: eat in the morning, and then I'm for the don't
10:19
Speaker 1: or I feel really crappy when I get up if
10:23
Speaker 1: I don't have this okay, So then keep doing that.
10:27
Speaker 1: If it's working, it doesn't matter there's not one way.
10:30
Speaker 1: And even if like just sticking with the fast versus fed,
10:34
Speaker 1: are either of these like going to completely derail your
10:40
Speaker 1: health journey if you do one or the other, or
10:43
Speaker 1: is it really if it works for you great? None
10:46
Speaker 1: of these are like you gonna completely throw you off
10:50
Speaker 1: where you're not getting any results, And this is.
10:52
Speaker 3: Why absolutely not.
10:55
Speaker 4: And I think this is where it also is about optimization,
10:59
Speaker 4: meaning first and foremost, like we my goal is for
11:03
Speaker 4: women to be active and feel good and improve their health.
11:06
Speaker 4: And sometimes the only way a woman is going to exercise,
11:10
Speaker 4: and I would say the same for a man, but
11:12
Speaker 4: I do think male metabolism is a bit more resilient.
11:15
Speaker 4: I'll probably get haters for that. I'll come back to that,
11:18
Speaker 4: but meaning it's not about male female differences. It's about
11:21
Speaker 4: there's a different mental and physical load on a female
11:23
Speaker 4: body environmental whatever it may be, mental, and I just
11:28
Speaker 4: need them to train, exercise, move and feel better. And
11:33
Speaker 4: sometimes that means not eating before they exercise. Sometimes that
11:38
Speaker 4: means eating before the exercise. If I take that and say,
11:42
Speaker 4: all right, in my lab, we've specifically looked at nutrient
11:46
Speaker 4: timing what to eat around exercise, which leveraged largely male data,
11:52
Speaker 4: and we saw a gap that said, we actually don't know,
11:55
Speaker 4: and we know in women and there are some metabolic differences.
11:59
Speaker 4: So let's go look at that. Let's look at pre
12:03
Speaker 4: different types of food. Let's look at pre en post
12:05
Speaker 4: and the data has shown us that eating protein twenty
12:10
Speaker 4: five grams of a scoop of protein before exercise increases
12:15
Speaker 4: energy expenditure, increases fat oxidation. That does not mean fat
12:19
Speaker 4: loss always, and it does seem to allow for a
12:22
Speaker 4: greater exercise volume, which indirectly might support some better lean mass,
12:27
Speaker 4: body comp changes and some strength. I will tell you
12:31
Speaker 4: I exercise and often I don't eat before I exercise,
12:35
Speaker 4: And I say that of we are the sum of
12:39
Speaker 4: our collective action. Meaning if I really wanted to modify
12:43
Speaker 4: body composition, I wanted to be kick ass strong and
12:46
Speaker 4: that was my goal, then I would dial that in
12:48
Speaker 4: and probably focus on my nutrient timing prior to because
12:53
Speaker 4: I know that there's evidence behind it. But in reality,
12:55
Speaker 4: I don't care about a couple extra hundred calories that
12:58
Speaker 4: I'm going to burn because I don't have time to
13:00
Speaker 4: eat that much anyways. And so like, it really does
13:05
Speaker 4: depend and how we interpret the data. Now, if I
13:08
Speaker 4: had a woman who was fasting intermittent fasting and having
13:11
Speaker 4: a problem with low metabolism and weight gain, then I
13:16
Speaker 4: might say, hey, this.
13:18
Speaker 3: Is maybe a strategy to try see how you feel.
13:22
Speaker 3: Do it consistently.
13:23
Speaker 4: It might increase energy expenditure, it might help with some
13:26
Speaker 4: metabolic flexibility, and let's try it well at work.
13:30
Speaker 3: I don't know.
13:30
Speaker 4: Every woman is different, and it also depends on their
13:33
Speaker 4: previous history. How many times have they dieted, how you know?
13:38
Speaker 4: Adaptive are there, mitochondria?
13:40
Speaker 3: What are what is? You know? How much exercise were
13:42
Speaker 3: they doing? How much sleep were they getting?
13:44
Speaker 4: So it's hard to give those broad recommendations when there's
13:47
Speaker 4: so many individual factors.
13:50
Speaker 1: This is so good, okay, so moving on?
13:53
Speaker 3: So good or so confusing?
13:54
Speaker 1: I don't know, no, because this is what I try
13:56
Speaker 1: to tell like in all of my groups. If you're
13:59
Speaker 1: coming in here looking for one answer, you've probably come
14:03
Speaker 1: to the wrong place because there's I've never had. It's
14:06
Speaker 1: like going to a physician and the physician saying there's
14:10
Speaker 1: one antidepressant that works for everyone. Oh it doesn't work
14:14
Speaker 1: for you, Sorry, you're screwed. Good luck with your depression
14:16
Speaker 1: and anxiety. There are differences that work for everyone, and
14:21
Speaker 1: the empowering of females to say, okay, use myself as
14:25
Speaker 1: an example, let me try faster training for you know,
14:29
Speaker 1: a couple of months. How did I feel, How did
14:31
Speaker 1: I recover? How are my lips? How is my sleep?
14:34
Speaker 1: Does it matter? Maybe some people are like, I can
14:36
Speaker 1: do fine on both. It doesn't really matter because I
14:39
Speaker 1: do both as well, and not intentionally. If I get
14:43
Speaker 1: up and I'm like, shit, i have a call in
14:45
Speaker 1: forty five minutes, I'm running downstairs and I get on
14:47
Speaker 1: my bike for a minute, versus most of the time,
14:51
Speaker 1: if I'm you know, I get up early, and I
14:53
Speaker 1: will eat before I go to the gym, and I'm
14:56
Speaker 1: training clients and I'm training myself, and I can't imagine
14:59
Speaker 1: do doing these really high, you know, intense strength training
15:05
Speaker 1: sessions with no food in even if I had a
15:07
Speaker 1: great meal the night before, but now it's nine o'clock
15:11
Speaker 1: and I'm freaking starving. So there's nuances and answers, I
15:15
Speaker 1: guess for everyone. So if we're looking at cardio and midlife,
15:18
Speaker 1: and you kind of touched on fat oxidation, and we
15:21
Speaker 1: know that you know, the low, slower cardio is going
15:26
Speaker 1: to burn more fat for most women, and then the
15:30
Speaker 1: hire is going to pull in more carbohydrate. If someone
15:34
Speaker 1: isn't as flexible with that, I mean, there are metabolically
15:39
Speaker 1: inflexible women.
15:41
Speaker 3: What do we do with that? A?
15:42
Speaker 1: How would you know if you are not flexible? And
15:45
Speaker 1: B what do we do about it?
15:48
Speaker 3: Yeah, that's a big question. I would say.
15:52
Speaker 4: You probably wouldn't know if you're metabolically inflexible. We measure
15:56
Speaker 4: it in the lab with some indirect calorimetry. I would say, maybe,
16:01
Speaker 4: you know, a sign of metabolic inflexibility is if you
16:04
Speaker 4: are doing exercise and keeping your diet the same and
16:08
Speaker 4: gaining weight. You know, like if you actually have some
16:12
Speaker 4: of those controls and you're not overeating, then that could
16:15
Speaker 4: be a sign of metabolic inflexibility. Or you know, some
16:19
Speaker 4: increased in blood markers like lipid markers, cholesterol, et cetera.
16:24
Speaker 4: But by even after you've taken care of some diet
16:27
Speaker 4: and exercise. But that's so nuanced. What I would say
16:32
Speaker 4: based on the data is, and again any exercise is
16:36
Speaker 4: good exercise. But if someone asked me, like I want
16:39
Speaker 4: to I'm having some of these increases in body fat,
16:43
Speaker 4: I'm doing all the same things that I'm not seeing responses.
16:46
Speaker 4: I would say, are you doing some high intensity training
16:50
Speaker 4: high intensity interval training?
16:52
Speaker 3: First, if metabolism is.
16:53
Speaker 4: Something that I'm looking at, and because there is good
16:57
Speaker 4: data that suggests that although you are burning more carbohydrate
17:01
Speaker 4: during the exercise and actually not a lot of calories
17:05
Speaker 4: during the exercise, if you're truly doing high intensity interval training,
17:09
Speaker 4: there's a greater metabolic demand after exercise. There's greater energy
17:13
Speaker 4: expenditure and greater fat oxidation. That still does not make
17:18
Speaker 4: us more metabolically flexible, but it does stimulate our mitochondria
17:23
Speaker 4: for those changes in a good way, like mitochondrial health.
17:27
Speaker 4: But that makes us more kind of adaptive, which is
17:30
Speaker 4: a part of exercise. That's actually a good thing. But
17:33
Speaker 4: here's the kicker. That's where some of this nutrition comes in.
17:37
Speaker 4: If we fast and do exercise, that actually makes your
17:41
Speaker 4: mitochondria really efficient, which is good, meaning you'll burn for
17:44
Speaker 4: your calories, you'll be more efficient, you'll be able to
17:47
Speaker 4: do that exercise and not feel tired. We want that
17:49
Speaker 4: for exercise. We don't want that if our goal is
17:52
Speaker 4: weight loss, and that's where some of the changes come in.
17:56
Speaker 4: Of if you've been an avid exercise or your whole life,
18:00
Speaker 4: particularly aerobic exercise. I'll raise my hand as a former
18:03
Speaker 4: collegiate distance runner, But what if I get to a
18:06
Speaker 4: phase in my life where I don't want to be
18:08
Speaker 4: so damn efficient, meaning like I could go all day
18:11
Speaker 4: and not eat and be fine.
18:12
Speaker 3: That is not a good spot to be in.
18:15
Speaker 4: Then we want to make it more inflexible, not inflexible,
18:18
Speaker 4: less efficient. And that's where some of that like protein
18:22
Speaker 4: before exercise, high intensity interval training, resistance training, kind of
18:28
Speaker 4: tapping into and making our body use things and maximize
18:34
Speaker 4: some of those mitochondrial use like use the mitochondria in
18:37
Speaker 4: a way it's not used to can make us more inefficient,
18:41
Speaker 4: which is great for body composition.
18:44
Speaker 1: So okay, and this changes this as we get into
18:49
Speaker 1: this pery post menopause phase of life.
18:53
Speaker 3: That inflexibility.
18:55
Speaker 4: We have some early data I would say not everybody,
18:57
Speaker 4: but it does, and we're trying to actually we're doing
19:00
Speaker 4: study right now to look at some more of those
19:02
Speaker 4: mechanisms of the inflexibility. Showed some early data in that
19:07
Speaker 4: moderate intensity exercise that perimounopausal women's some are more inflexible,
19:14
Speaker 4: meaning they are burning more carbs than fat, which then
19:19
Speaker 4: over time could hinder their ability to utilize fat and
19:23
Speaker 4: might suggest that supporting that weight gain. So then the
19:28
Speaker 4: question is, well, how do we make them more inflexible?
19:32
Speaker 4: And there's some longer or kind of previous data not
19:36
Speaker 4: in women, but more in like triathletes, and this idea
19:39
Speaker 4: of metabolic flexibility. And if you have someone that's burning
19:43
Speaker 4: mostly carbs when they should be burning fat, adding some
19:47
Speaker 4: protein and some amino acid kind of blunts that opposed
19:51
Speaker 4: to carbohydrate. It will allow us to utilize amino acids
19:56
Speaker 4: and or mostly fat to make us more flexible.
20:00
Speaker 3: And that is twofold one.
20:02
Speaker 4: We're able to use fat, but it also then allows
20:04
Speaker 4: us to spare some muscle glicogen which will allow us
20:08
Speaker 4: to exercise longer, harder without kind of bonking or you know,
20:12
Speaker 4: maximizing our glicogen stores.
20:16
Speaker 1: Okay, so when we have and this, okay, this is
20:20
Speaker 1: the next outside of the flexibility and you know fat
20:25
Speaker 1: substrate or the you know substrate that we're burning. If
20:29
Speaker 1: we go back to cardio in general and we look
20:32
Speaker 1: at women at this time of life, I don't know
20:35
Speaker 1: a hell of a lot of women that have oodles
20:39
Speaker 1: of time with nothing to do. This is the busiest time.
20:43
Speaker 1: I mean, Laura has an you know, an infant, and
20:47
Speaker 1: I have kids off at college and running like there's
20:50
Speaker 1: there's not enough hours in the day for most women.
20:53
Speaker 1: So then they're coming in and they're like, Okay, how
20:56
Speaker 1: do I maximize the short amount of time that I have?
20:59
Speaker 1: I mean, I all the time, time get in trouble
21:01
Speaker 1: for having workouts that are sixty minutes and women rightfully,
21:05
Speaker 1: so women are like, I have thirty minutes, Hailey, Okay,
21:07
Speaker 1: so let's give some thirty minute options. So when we
21:10
Speaker 1: look at Zone two and even HIT, and we look
21:14
Speaker 1: at those different types of cardio training, we know, correct
21:20
Speaker 1: me if I'm wrong that to increase because there's a
21:23
Speaker 1: lot of talk about votwo max and increasing this that
21:27
Speaker 1: you have to do a heck of a lot of
21:30
Speaker 1: hours in zone two to change the VO two max
21:34
Speaker 1: opposed to maybe these shorter sessions or how does that
21:37
Speaker 1: play into a timeframe of women that are are time crunched.
21:42
Speaker 1: But you know, and then they're hearing like, okay, well
21:44
Speaker 1: do I do zone two?
21:45
Speaker 3: Do I not?
21:46
Speaker 1: Does does time come into the factor of what you're
21:49
Speaker 1: getting out of it?
21:51
Speaker 4: And I mean it absolutely comes into factor and partly
21:56
Speaker 4: why we focus on some of these higher intensity, shorter
22:00
Speaker 4: time requirements, not necessarily because they're better, but in general
22:05
Speaker 4: most of us don't exercise and don't have enough time
22:07
Speaker 4: to exercise. And so the best way I like to
22:10
Speaker 4: describe it is if we wanted aerobic changes to our
22:14
Speaker 4: VO two max, which is a really important conversation no
22:17
Speaker 4: one's having because we see such big changes to our
22:21
Speaker 4: heart health as we age.
22:23
Speaker 3: It's not about fat and always muscle. Our heart health
22:27
Speaker 3: really matters.
22:29
Speaker 4: And if I wanted to see changes in my VO
22:31
Speaker 4: two max in and I did in an aerobic exercise
22:34
Speaker 4: you know program, it would take about twelve weeks if
22:37
Speaker 4: done right, Whereas we can see changes in VO two
22:41
Speaker 4: max from things like high intensity interval training or higher
22:44
Speaker 4: training in as little as.
22:46
Speaker 3: Two to three weeks.
22:48
Speaker 4: And so I say that of if our goal is
22:51
Speaker 4: improving cardiovascular fitness, you can do that in a shorter
22:55
Speaker 4: period of time. It's higher intensity, and so that's very feasible.
23:01
Speaker 4: It also takes a mental you know, like I got
23:03
Speaker 4: to get myself amped up for those high intensity workouts.
23:07
Speaker 3: But it's also important too.
23:08
Speaker 4: I think when one of the biggest complaints women have
23:11
Speaker 4: is joint pain and muscle pain and injury. And so
23:16
Speaker 4: some of this high intensity training is lower volume. It
23:18
Speaker 4: is lower volume which can have lower stress on the
23:22
Speaker 4: body and the joints and prevent some of those things,
23:24
Speaker 4: or be maybe a little bit easier because it's shorter.
23:27
Speaker 4: So there's a lot of considerations. And one thing I'll
23:31
Speaker 4: say is like I love long distance running.
23:35
Speaker 3: My body doesn't, but my high brain does.
23:39
Speaker 4: And so but I often have to say, Okay, instead
23:42
Speaker 4: of just going for a run, I need to do
23:44
Speaker 4: some high intensity training or I only have twenty minutes,
23:48
Speaker 4: even though my brain is you know, like that feeling
23:51
Speaker 4: you get used to when you just feel totally spent
23:54
Speaker 4: when you're done, and that's the only thing that tells
23:57
Speaker 4: you you had a good workout, that's totally not true,
24:00
Speaker 4: you know, like it's more of that consistency and working
24:03
Speaker 4: some other muscles and motor unit recruitment. So yes, that
24:06
Speaker 4: shorter period of time is very effective for improving cardiovascua health.
24:12
Speaker 3: And such a short period of time, which is really valuable.
24:14
Speaker 2: This is good news for us.
24:17
Speaker 3: Well you guys already knew this, I think so. But
24:19
Speaker 3: for all the women out there.
24:21
Speaker 4: Yeah, to exercise. Snacking literature is pretty cool too. I
24:27
Speaker 4: haven't bought into that because I'm such a sweaty sweater.
24:30
Speaker 4: Like if I go exercise or ten minutes, if I
24:33
Speaker 4: talk about exercise, I'll start sweating. But like you could
24:37
Speaker 4: do ten minutes and then do later another ten minutes
24:40
Speaker 4: and ban that's great. It's consistency that you know, whatever
24:44
Speaker 4: makes you consistent can be really valuable.
24:47
Speaker 1: Yes, And if we look at the recovery penalty that
24:51
Speaker 1: hit can have, so it has a higher recovery penalty
24:55
Speaker 1: and time to This also comes into the conversation of
24:59
Speaker 1: how you're planning out your week and people want to know,
25:02
Speaker 1: you know, I do this many strength, I do this
25:05
Speaker 1: many cardio and it's like, okay, well how are you recovering?
25:08
Speaker 1: And everyone kind of hears that. They're like, yeah, yeah, yeah,
25:11
Speaker 1: sleep recovery, got it. I hear it all the time.
25:13
Speaker 1: I know it's important. But that comes into play of
25:16
Speaker 1: maybe not wanting to smash yourself every day. And so
25:20
Speaker 1: if you get on there and you have thirty minutes
25:22
Speaker 1: and the zone two is feeling great today and you
25:24
Speaker 1: don't feel like you can smash it, I take my workouts,
25:29
Speaker 1: and this doesn't work well for maybe the type A
25:33
Speaker 1: person that likes to have it all structured every single day.
25:38
Speaker 1: And I'm not type A, so this doesn't bother me.
25:40
Speaker 1: But I have a lot of clients and you know, friends,
25:42
Speaker 1: and I know a lot of people are but this
25:45
Speaker 1: is where I will get on my bike in the
25:46
Speaker 1: basement and some days for no reason at all. Some
25:50
Speaker 1: days I'll know because I've had crappy sleep or I've
25:52
Speaker 1: been super stressed, or i didn't eat well the day
25:54
Speaker 1: before and I'm just feeling zoned. But other days I
25:58
Speaker 1: get on there and I'm ready to like rev it up,
26:01
Speaker 1: and it's just not happening. And so I'm like, Okay, cool.
26:05
Speaker 1: The most important thing is that I'm doing this, So
26:07
Speaker 1: I'm going to do it for thirty my intended time,
26:09
Speaker 1: but I'm just going to go low duration today and
26:12
Speaker 1: it's gonna be fine.
26:14
Speaker 3: Yeah.
26:15
Speaker 1: And that is really like, it doesn't matter what Hayley says,
26:20
Speaker 1: or what her program says, or what you know anyone
26:23
Speaker 1: says of whatever program you're doing, you need to be
26:28
Speaker 1: able to adjust it and trust yourself enough to be
26:31
Speaker 1: to know that this is not making or breaking your
26:34
Speaker 1: fitness journey on any given day.
26:38
Speaker 4: No, one hundred percent like and it goes back to
26:41
Speaker 4: our goal. So I had two thoughts when you were talking, like,
26:44
Speaker 4: any exercise is good exercise, and I think that needs
26:46
Speaker 4: to be emphasized because it's also not for like we
26:50
Speaker 4: shouldn't just be exercising for weight loss. We're exercising for
26:53
Speaker 4: heart health and for mental health. There's a lot of
26:55
Speaker 4: reasons and benefit we get from that, and it impacts
26:58
Speaker 4: our sleep. And so I think the problem comes and
27:01
Speaker 4: I'll use myself as an example. I love high intensity work,
27:05
Speaker 4: and if someone said, go do high intensity work every day,
27:08
Speaker 4: I would say, I will do find more hours to
27:11
Speaker 4: do it, because that's the challenge you gave me. But
27:13
Speaker 4: if I went from every day of like I you know,
27:16
Speaker 4: if I went with your method, Haley, I would be like,
27:18
Speaker 4: every day, I'm just going to do zone two because
27:20
Speaker 4: I'm really fucking tired, you know, especially at this phase
27:22
Speaker 4: in my in my and so it's like I say
27:26
Speaker 4: that first you have to identify what you need, hire
27:29
Speaker 4: someone to say like, hey, here's my program.
27:31
Speaker 3: But hey, Haley, I'm checking in. I actually don't feel
27:33
Speaker 3: great today.
27:34
Speaker 4: You know, what do you think I'm going to do
27:35
Speaker 4: zone two today, and then you would say, hey, Abby,
27:39
Speaker 4: it's Thursday. You know, how are you feeling. You might
27:41
Speaker 4: not feel great, but let's just do a little like,
27:43
Speaker 4: you know, just to keep me on task. But it
27:47
Speaker 4: really comes down to our goals and you hit on recovery,
27:50
Speaker 4: which it brings back to the nutrition conversation. If you
27:54
Speaker 4: were a person that's doing high intensity work a lot
27:56
Speaker 4: and heavy resistance training, and you are doing fasted exercise
28:01
Speaker 4: and you're underfueling, and you are the person that goes
28:04
Speaker 4: like I want to do all the things for the benefit,
28:07
Speaker 4: that's really when you have to optimize nutrition and dial
28:10
Speaker 4: in like if you are sore for multiple days, if
28:13
Speaker 4: you are not recovering, if you are fatigued. Those are
28:16
Speaker 4: the things that I would come back and say, Okay,
28:18
Speaker 4: let's let's take a closer look. Are we optimizing nutrition before, during,
28:23
Speaker 4: and or after? How much do you have any planned recovery?
28:27
Speaker 4: Women do a terrible job of letting ourselves recover. I'm
28:30
Speaker 4: one of the worst of like why would I recover?
28:32
Speaker 4: Like I need that time and so. But I think
28:36
Speaker 4: it goes back to there's so many different approaches, but
28:39
Speaker 4: it's those times in your body. If you are tired
28:42
Speaker 4: every day, is it because you're doing too much? Is
28:44
Speaker 4: it because you're doing too little? Is it because you
28:47
Speaker 4: you know, Like there's a lot of reasons for that
28:49
Speaker 4: and making it adaptable. There are a lot of ways
28:51
Speaker 4: to get to the same point. And the other thing,
28:54
Speaker 4: like I totally see as a luxury for me and
28:57
Speaker 4: for you guys, is that we've trained for a long
28:59
Speaker 4: period of time, Like I have trained. I was a
29:01
Speaker 4: former colleated athlete. It's part of my day to day.
29:04
Speaker 4: I'm unhappy and not a nice person when I don't exercise,
29:08
Speaker 4: which just means that like I actually can afford, Like
29:12
Speaker 4: if I don't exercise for a few days, it doesn't
29:14
Speaker 4: impact me because I have this very chronic base of training.
29:19
Speaker 4: And I think that's also important to realize, like your
29:21
Speaker 4: training age also impacts that, like more motivation for women
29:26
Speaker 4: to prioritize fitness of like that little bit every day
29:30
Speaker 4: hugely makes a difference for our long term health and
29:33
Speaker 4: quality of life. It doesn't have to be massive volume.
29:35
Speaker 4: It could be those thirty minutes every day or most
29:37
Speaker 4: days of the week, and it doesn't have to be
29:40
Speaker 4: that high intensity exercise every day.
29:43
Speaker 1: So all right, let's move on to some supplements. And
29:47
Speaker 1: I know you were just you have done a lot,
29:51
Speaker 1: You're on a lot of the creating journals and have
29:56
Speaker 1: done a bunch of podcasts on it for other pods
30:00
Speaker 1: cast hosts as well. So if we look at creatine,
30:04
Speaker 1: I think most women now it's really rare that I
30:07
Speaker 1: ever hear of somebody say what's creatine? Or I'm not
30:12
Speaker 1: taking most women are invested in the conversation now. But
30:16
Speaker 1: what do we get from creatine outside of the recovery
30:22
Speaker 1: and the you know, muscle and fitness aspects. What other
30:26
Speaker 1: benefits are there for women specifically, and does that change
30:30
Speaker 1: as we age.
30:32
Speaker 3: It's a really good question.
30:33
Speaker 4: I also kind of think it's funny that it's such
30:36
Speaker 4: a big topic now because creatine has been around for
30:38
Speaker 4: a long time. And yeah, I was recently in Germany
30:43
Speaker 4: presenting on some creatine and my very first scientific publication
30:48
Speaker 4: back in two thousand and seven was creatine in Women.
30:51
Speaker 3: No way, Wow, wow, No, we didn't control our mental cycle.
30:56
Speaker 4: But it's just funny to see and it's right of like, Okay, yes,
31:01
Speaker 4: women need some support too. But I will be the
31:04
Speaker 4: first to tell you creating would not be like the
31:06
Speaker 4: first supplement I would tell a mid life woman to take,
31:11
Speaker 4: and I can really yeah, I mean I can tell
31:13
Speaker 4: you which one I would, But let's answer your creating question.
31:17
Speaker 2: Yes, but then I want to know that answer too.
31:21
Speaker 4: I it does have potential for benefit. Well, everyone in
31:26
Speaker 4: their midlife female phase see a benefit. Maybe not, but
31:30
Speaker 4: it's one of those things that has such a low
31:33
Speaker 4: risk profile of it in a high potential of If
31:38
Speaker 4: you take five grams of creating a day in your
31:41
Speaker 4: mid life, you might see some benefits on your exercise,
31:45
Speaker 4: you might see benefits on your recovery. At that low dose,
31:48
Speaker 4: it'll take three to four weeks to see any effect,
31:51
Speaker 4: which is where if you take a higher dose, like
31:53
Speaker 4: the loading dose twenty grams a day in five four
31:57
Speaker 4: gram doses, sorry, four five gram doses, five grams four
32:01
Speaker 4: times a day, you might see those effects faster. And
32:03
Speaker 4: sometimes that's what I recommend of. Hey, women, if you
32:06
Speaker 4: want to see if this works, go take twenty grams
32:08
Speaker 4: for a week. Do you see any difference? If not, okay,
32:12
Speaker 4: well maybe give it a try. Are there any negative
32:14
Speaker 4: side effects? Like some of the impacts that I think
32:16
Speaker 4: our beneficial do. Take a little bit longer. Like bone,
32:20
Speaker 4: a woman is really not going to see an impact
32:22
Speaker 4: on bone. And the only really effect we see with
32:25
Speaker 4: bone is when you combine it with resistance training. And
32:27
Speaker 4: so unless you're getting repeat bone mineral density scans, it
32:31
Speaker 4: still takes you know, at least a whole year to
32:34
Speaker 4: make new bone.
32:36
Speaker 3: Same thing with muscle.
32:37
Speaker 4: It's not like creatine is going to make you massively
32:40
Speaker 4: strong and a lot more muscle rapidly.
32:43
Speaker 3: It's kind of that overtime.
32:46
Speaker 4: To me, some of the interesting benefits come more from
32:50
Speaker 4: the brain side. And I'll tell you the science is
32:54
Speaker 4: still growing here, but there's enough growing literature that I
32:59
Speaker 4: feel like that's where one I you know, we are
33:02
Speaker 4: our own researcher or kind of subject. So the brain
33:06
Speaker 4: benefit related to cognition and really shows is if you
33:11
Speaker 4: are kind of cognitively impacted negatively, if you have some
33:15
Speaker 4: sort of cognitive dysfunction, you might see a benefit. And
33:19
Speaker 4: so then you know, you think about most midlife women,
33:21
Speaker 4: they usually aren't sleeping great. There's massive changes in the
33:25
Speaker 4: brain related to you know, thought process, and then we
33:28
Speaker 4: see changes things of anxiety and depression. There's growing data
33:33
Speaker 4: that shows creatine with antidepressants helps that have an impact.
33:37
Speaker 3: And so it's one of those things of like, I
33:39
Speaker 3: don't know about you.
33:40
Speaker 4: Ladies, but at this pase in my life, I will
33:43
Speaker 4: do anything to help my brain work like it used to.
33:47
Speaker 3: Well except for sleep more right, who has time for that?
33:52
Speaker 4: And so that what I see is that like slightly
33:55
Speaker 4: higher dose that ten grams a day may have some
33:58
Speaker 4: benefit on brain and that I like to call it
34:02
Speaker 4: like that neural drive.
34:04
Speaker 3: And what's the risk? Will it work?
34:07
Speaker 4: We need stronger data, definitely, but it has a pretty
34:10
Speaker 4: low risk. And then if you have women that are
34:12
Speaker 4: eating mostly plants, that they will see an even better benefit.
34:18
Speaker 4: Or a woman that isn't sleeping who has an infant
34:21
Speaker 4: is up repeatedly throughout the day or out out the night.
34:24
Speaker 4: So there's a lot of potential benefit that would also
34:28
Speaker 4: work for men. But the environment is slightly different for women.
34:31
Speaker 4: Even some of the physiological brain changes, and like I said,
34:34
Speaker 4: the being up all night, those things would maybe be
34:37
Speaker 4: more advantageous.
34:39
Speaker 1: So if you're loading at twenty grams a there's not
34:43
Speaker 1: any negative. Well, the side effect could be you could
34:48
Speaker 1: retain more water, which women freak out about. But what
34:52
Speaker 1: is the realistic weight gain when you start creating.
34:55
Speaker 4: So if you are loading, and this is pretty consistent
34:59
Speaker 4: in the little of most women don't gain a lot
35:02
Speaker 4: of weight. We're talking about a half a pound to
35:05
Speaker 4: a pound. And I actually think if you gain weight,
35:09
Speaker 4: it actually tells me that you are more of a responder.
35:12
Speaker 4: It's a good thing because really it's pulling water into
35:15
Speaker 4: the cell. And I mean, you guys know this, but
35:18
Speaker 4: when you pull water into the cell, your muscles also
35:20
Speaker 4: look good. But you may gain a little bit of
35:24
Speaker 4: water weight, But to me, that actually says it's it's
35:27
Speaker 4: saturating your intramuscular creatine stores and that usually dissipates within
35:32
Speaker 4: a few days after because things like kind of settle
35:36
Speaker 4: and then we see we have seen if that happens
35:39
Speaker 4: around the menstal cycle, Like if you are someone that's
35:41
Speaker 4: still menstruating that luteal phase, we tend to have a
35:45
Speaker 4: little bit more fluid extracellularly, and creatine can maybe you
35:49
Speaker 4: might see even a bigger impact on that cellular hydration
35:53
Speaker 4: fluid shift.
35:54
Speaker 3: Again, which is not a bad thing.
35:56
Speaker 4: Now, if you are going to an event and you
35:59
Speaker 4: don't want to, I don't know, if you've never taken
36:04
Speaker 4: creatine and you don't want to be a little extra
36:06
Speaker 4: puffy or you know those days we feel like a
36:08
Speaker 4: little soft. I wouldn't tell you to creatine load right
36:12
Speaker 4: before you have to go look great in a in
36:14
Speaker 4: a tight dress because you just don't know. But the
36:18
Speaker 4: other otherwise, like normally it will be pretty minimal. But
36:21
Speaker 4: there are responders and non responders. That's why I put
36:24
Speaker 4: that qualification. If some woman say I have never had
36:27
Speaker 4: an effect, and other women are like, oh my gosh,
36:30
Speaker 4: I feel so swollen, I'm thinking, well, what did you
36:33
Speaker 4: take it with? Or good for you? That means your
36:36
Speaker 4: muscle is very much responding. And so I think those
36:40
Speaker 4: are the things of like, well, what do you want
36:41
Speaker 4: it to do like? Or what a fact you know?
36:43
Speaker 4: Do you want to have that response? Is it not
36:46
Speaker 4: something you like and you don't want the benefits? Well great,
36:48
Speaker 4: well then don't take it.
36:50
Speaker 3: Mm hmmm.
36:51
Speaker 1: So what is the supplement?
36:52
Speaker 3: Okay?
36:54
Speaker 4: I mean my first one would probably be like a
36:58
Speaker 4: no Omega three, yes, because I'm doing that. It's impossible
37:01
Speaker 4: to get Omega three in our diet consistently and it
37:06
Speaker 4: has so much benefit on every cell in the body,
37:09
Speaker 4: So you know most I mean, I want my hair
37:10
Speaker 4: skin and ailsa look good, trying to keep up with
37:12
Speaker 4: you ladies, and so Omega three would be number one,
37:16
Speaker 4: and then I mean vitamin D would be a close second. Again,
37:20
Speaker 4: really hard to get in the diet and very much
37:23
Speaker 4: related to muscle and bone and recovery and so many things.
37:27
Speaker 4: And then I would say number three would be magnesium,
37:30
Speaker 4: especially in our midlife, of like our body just doesn't
37:33
Speaker 4: we're not able to utilize it the same and it's
37:36
Speaker 4: related to a lot of cellular function, and so those
37:41
Speaker 4: would be my top three. I think creatine definitely has
37:44
Speaker 4: a role, but probably wouldn't be the first thing I
37:48
Speaker 4: would start with.
37:50
Speaker 1: I feel so good right now because I'm taking all
37:52
Speaker 1: of those things, and that's actually the only thing I
37:54
Speaker 1: feel like I could really benefit from a multi vitamin
37:56
Speaker 1: right now, because my life is so busy that half
37:59
Speaker 1: of the time I'm waking up in the middle of
38:01
Speaker 1: the night hungry because I'm not not trying to eat.
38:08
Speaker 1: Over the last couple months, I'm just so busy that
38:11
Speaker 1: i don't even have time to sit down. And it's terrible.
38:14
Speaker 1: That's not a badge of honor by any means. It
38:18
Speaker 1: just is what it is. And you know, there's certain
38:21
Speaker 1: phases where this happens in life, and we do have
38:25
Speaker 1: these periods of time that are just really hard, and
38:29
Speaker 1: so supplements like this can can really help. And I
38:32
Speaker 1: don't eat enough fish. I grew up, you know, in Utah,
38:36
Speaker 1: and I think my family grew up with like the
38:39
Speaker 1: frozen fish sticks at the supermarket. So I never I
38:42
Speaker 1: was like fish gross. And then it wasn't until I
38:45
Speaker 1: started traveling coastal, you know, to one side or the other,
38:49
Speaker 1: where I realized that fish was actually good. So an
38:52
Speaker 1: omega three is a completely non negotiable for me. So
38:59
Speaker 1: as the new if we go back to, you know,
39:03
Speaker 1: impacts of sleep and recovery on the brain in perimenopause. Now,
39:10
Speaker 1: I just learned that the brain is changing in perimenopause,
39:14
Speaker 1: which I didn't know. I thought, okay, yeah, there's these
39:17
Speaker 1: changes you know, post menopause, but the brain is changing
39:21
Speaker 1: even during our menstrual cycle, is that right?
39:24
Speaker 3: Yeah?
39:25
Speaker 4: So during And I am not a brain researcher, so
39:28
Speaker 4: hopefully you have a brain expert, but I will say
39:30
Speaker 4: there are changes across the men's cycle, absolutely, and then
39:36
Speaker 4: we see pretty.
39:37
Speaker 3: Big changes in perimenopause.
39:40
Speaker 4: But the bright side is those tend to then level
39:43
Speaker 4: off and come back to normal into postmenopause, which then
39:47
Speaker 4: even speaks to the need and the clearing of the
39:52
Speaker 4: bullshit for this type, this phase in life of we
39:57
Speaker 4: actually really need to help women in this phase because
39:59
Speaker 4: it is so variable and there's greater light ahead. We
40:03
Speaker 4: actually have some good data in menopause or into post menopause,
40:08
Speaker 4: but it's that midlife that we still don't have a
40:10
Speaker 4: lot of questions answered.
40:14
Speaker 3: Yeah, and how.
40:15
Speaker 4: Does the brain change? I don't, you know, like we
40:16
Speaker 4: could get into some of that, but it is I
40:19
Speaker 4: would make a broad statement that many women have symptoms
40:24
Speaker 4: related to anxiety, depression, sleep, so many things that they
40:30
Speaker 4: think are related to their life, which obviously impacts it,
40:35
Speaker 4: but are largely related to the hormonal changes that are
40:38
Speaker 4: happening with just that rapid fluctuation. And I say that
40:41
Speaker 4: like those you should go ask a professional and say
40:44
Speaker 4: here's how I'm feeling. If they say, you know, oh,
40:46
Speaker 4: it's your mental health, only like say, like, well there's
40:49
Speaker 4: you know, no one asks you about your menstrual cycle status.
40:52
Speaker 3: It's like getting more insight.
40:54
Speaker 2: Yeah, what about brain fog and memory?
40:58
Speaker 3: Oh?
40:58
Speaker 4: Yeah, I mean brain fog is the term everyone uses,
41:01
Speaker 4: and I'm sure. I mean, like postpartum is the very
41:03
Speaker 4: similar brain fog, and if you can imagine the changes
41:06
Speaker 4: in hormones, it's a very similar brain fog that happens
41:11
Speaker 4: in perimenopause. Like how do you define brain fog? I mean,
41:14
Speaker 4: I think we all experience it slightly different, but it
41:17
Speaker 4: goes back like actually, I think when we talk about supplements,
41:21
Speaker 4: when we talk about things like creatine but also nootropics
41:26
Speaker 4: that I see is a big growing field because of
41:29
Speaker 4: the brain fog. And I don't think this is just
41:31
Speaker 4: specific to women. I think it's also on the heels
41:34
Speaker 4: of COVID. The best way I like to describe it,
41:36
Speaker 4: like in my brain, I have probably twenty tabs open,
41:40
Speaker 4: and I used to be able to like do a
41:42
Speaker 4: tab and close it, and now I'm like.
41:44
Speaker 3: Oh, there's a tab.
41:45
Speaker 4: No, I got to do that tab and I forgot
41:47
Speaker 4: to go back to that tab and that piece of
41:51
Speaker 4: like yeah, then where do I go? My brain is
41:52
Speaker 4: very foggy. How do I actually execute that mental task?
41:56
Speaker 4: And there are some dietary supplements.
41:57
Speaker 3: That help with that.
41:58
Speaker 6: That is such a good way of explaining it, like
42:03
Speaker 6: putting a name to it okay, And what is the
42:06
Speaker 6: what are the upple months that help the most with that?
42:10
Speaker 7: In your opinion, well, yeah, we'll sleep, But in reality
42:15
Speaker 7: I'm a total hypocrite because I just don't have time
42:20
Speaker 7: to sleep in my body.
42:21
Speaker 4: I wake up at like four four thirty, I'm ready
42:23
Speaker 4: to go like that is, and so sleep helps the most.
42:28
Speaker 4: But then like I personally like there's some good data
42:32
Speaker 4: around Cytacolin, fostatitle, Seene, Rodiola, Shashandra Extract. There's a few
42:43
Speaker 4: that I feel like is one of those things.
42:46
Speaker 3: Is there great data?
42:47
Speaker 4: No, which is why I hesitate, like this is my
42:49
Speaker 4: own personal but there's a blend of things, or like
42:53
Speaker 4: trying things is pretty low risk for the impact that
42:57
Speaker 4: it has for me. Of like the ability to then
42:59
Speaker 4: execute to task is really helpful with a kind of
43:02
Speaker 4: a minimal risk. So it probably won't help for everyone.
43:05
Speaker 4: But for instance, a lot of people reach for caffeine.
43:08
Speaker 4: I always say, caffeine makes my squirrels in my brain
43:12
Speaker 4: just run faster. I need something to calm them down.
43:17
Speaker 4: And so that's where some of the nootropics come in.
43:19
Speaker 4: I'm sure I missed some, but those are like the
43:21
Speaker 4: top of my list right.
43:22
Speaker 1: Now, that's great. So if we look at okay, fitness mistakes. Now,
43:31
Speaker 1: what we've said there's everything can apply to anyone. But
43:34
Speaker 1: are there certain things that women can do that will
43:37
Speaker 1: hinder progress with strength, you know, getting more strength or
43:43
Speaker 1: changing body composition if we if we circle back to
43:45
Speaker 1: that conversation.
43:48
Speaker 4: Yes, so there's always a caveat of like, some people's
43:52
Speaker 4: bodies are more resilient than mine. But I think the
43:57
Speaker 4: number one thing that I see with most women is
43:59
Speaker 4: the fasting and the underfuelling. And so I would say,
44:05
Speaker 4: can people do that? Maybe I would say it would
44:08
Speaker 4: be harder based on the effects and some of the
44:11
Speaker 4: data that we have of just kind of fasting chronically.
44:16
Speaker 4: That doesn't mean like a single point in time, but
44:17
Speaker 4: underfueling will hinder strength, recovery, soreness, and body composition.
44:26
Speaker 3: Obviously there's some.
44:27
Speaker 4: Caveats to that of but I would say those would
44:29
Speaker 4: be that would be a key thing.
44:31
Speaker 3: And then the other thing that I think is a
44:34
Speaker 3: little bit.
44:36
Speaker 4: Self explanatory, but is if you go really hard and
44:40
Speaker 4: then you have to take the time off because you're
44:43
Speaker 4: so under recovered, meaning having that consistency is a really
44:47
Speaker 4: good starting point and that's different for everyone of like
44:50
Speaker 4: what is it that you can do that can fit
44:53
Speaker 4: it in?
44:54
Speaker 3: And maybe like I feel like we.
44:56
Speaker 4: Give women such a hard time of you don't have
44:58
Speaker 4: to do high intensity training and you don't have to
45:02
Speaker 4: do it one way. Just start and then if you're
45:04
Speaker 4: not seeing changes, you know, adapt, but what works for you,
45:08
Speaker 4: like get that into your habit and your daily routine
45:11
Speaker 4: is really like the best starting point.
45:13
Speaker 1: Yeah, And that's what I see the most is it's like, okay,
45:16
Speaker 1: take out everything that or people may see somebody like
45:20
Speaker 1: you who was a you know, a collegiate athlete.
45:23
Speaker 3: Former, I do it all. I'm just trying to keep
45:27
Speaker 3: up once at a time.
45:29
Speaker 1: Or look at like okay, you'd be lost, well Hayley,
45:31
Speaker 1: what are you doing? And like consistency and then duration
45:36
Speaker 1: in the exercise and then effort intensity, like you can't
45:40
Speaker 1: do all of it at once because if you can't recover,
45:42
Speaker 1: and you know the women that like to you know,
45:45
Speaker 1: I feel smashed. I couldn't move for two days. You
45:48
Speaker 1: just lost two days in the gymp that you could
45:50
Speaker 1: have done. I mean, and sometimes that will happen when
45:52
Speaker 1: you're new at something.
45:53
Speaker 2: But the goal is.
45:54
Speaker 1: Always to just get enough adaptation where you're improving, but
45:59
Speaker 1: you're not underfueling, undercovering, you know, getting And that's where
46:05
Speaker 1: we see this, I guess, lapse in performance and or
46:11
Speaker 1: muscle overall muscle gain in a female that's looking at
46:15
Speaker 1: why do I not change? Why am I not changing?
46:18
Speaker 1: There's non responders, and then there's also what is happening
46:21
Speaker 1: in your life that maybe is is not helping you.
46:25
Speaker 4: Yeah, and to me, this is a big debate right
46:28
Speaker 4: now too, of like I don't even know what the
46:32
Speaker 4: debate is. The takeaway about female muscle and how it responds.
46:37
Speaker 4: And what we know is that any muscle real respond
46:41
Speaker 4: if you give it an appropriate stimulus, and the stimulus
46:44
Speaker 4: varies based on the person, the individual, what's the stimulus
46:48
Speaker 4: it's used to. There's no reason for us to believe
46:51
Speaker 4: that women can't respond in a similar way to men.
46:55
Speaker 4: But what we don't know is, like we absolutely know
46:59
Speaker 4: estrogen receptor impact muscle tissue and the malleability of it.
47:04
Speaker 4: Do we know specifically how volume and load intensity and
47:08
Speaker 4: how it compares to men? I would say, who the
47:10
Speaker 4: fuck cares, because like it's.
47:12
Speaker 3: Not about male female.
47:14
Speaker 4: My view is, well, okay, can we take all the
47:18
Speaker 4: literature we know about training, volume, intensity, et cetera, and
47:22
Speaker 4: can we apply it the same to women?
47:24
Speaker 3: Sure? Maybe, but what about the joint pain? What about the.
47:28
Speaker 4: You know, some other like components to it. And I
47:31
Speaker 4: think that's where we need a little bit more information.
47:33
Speaker 4: I and we are about to start a study looking
47:36
Speaker 4: at resistance training in perimenopause with creatine, and I don't
47:41
Speaker 4: expect the changes in the muscle to be dramatically different
47:45
Speaker 4: than what we would see in a male. But I
47:49
Speaker 4: do anticipate like nutrition to be a bigger conversation. We've
47:54
Speaker 4: done interventions in women before that we haven't seen an
47:58
Speaker 4: increase in muscle, and it's not because these stimulus, it's
48:01
Speaker 4: because they're underfueling.
48:02
Speaker 3: Like we need to capture the nutrition.
48:05
Speaker 4: And I think it's not just saying like this conversation
48:08
Speaker 4: of lift heavy weights, well, what's heavy to me might
48:12
Speaker 4: be different for you, And we also want to make
48:15
Speaker 4: sure like you can still sometimes I'm lifting the exact
48:18
Speaker 4: same weight that I did two years ago, and I'm
48:21
Speaker 4: still my muscle is still fine. Like the lifting heavy
48:25
Speaker 4: just needs to be relative, and that messaging. I would
48:28
Speaker 4: love to get to a point of what is the
48:30
Speaker 4: minimal stimulus that we need for a female muscle, and
48:35
Speaker 4: I'm not sure it's any different than a male and
48:37
Speaker 4: I mean, you know, like relative and I think those
48:39
Speaker 4: are We just need more clarity. The data currently doesn't exist.
48:43
Speaker 4: But that doesn't mean to say like it's not different,
48:45
Speaker 4: let's explore more. It's more research questions.
48:49
Speaker 1: So if we're looking at a female that's brand new
48:51
Speaker 1: to the weights room, because there's a lot of women
48:53
Speaker 1: that are brand new, and one of the biggest issues
48:57
Speaker 1: I see is that there's there's not a good description
49:02
Speaker 1: for training age and ability level like beginner, intermediate, advance,
49:07
Speaker 1: because women will again come into me and they're saying, Okay,
49:10
Speaker 1: I'm going to buy your advanced strength training and I'm like,
49:12
Speaker 1: do you know what that intels? Are you comfortable with
49:15
Speaker 1: the barbell and really low reps? Because if you're doing
49:19
Speaker 1: group fitness class down the street, no shame not saying
49:23
Speaker 1: not throwing any shade out at all, that is not
49:27
Speaker 1: if that class is advanced, that doesn't mean you're advanced
49:30
Speaker 1: under really heavy load. So there's not good descriptions because
49:34
Speaker 1: everyone is just like, well, I'm advanced in this, so
49:36
Speaker 1: I must be advanced under strength and load. But if
49:40
Speaker 1: someone's coming into the weights room that's fairly new. What
49:45
Speaker 1: is realistic? Is there a realistic guideline of how much
49:49
Speaker 1: muscle in a year that someone could build if they
49:52
Speaker 1: were following a good program.
49:54
Speaker 4: Oh, that is a really good question. I'm not sure
49:57
Speaker 4: there's any year long studies. A lot of times the
49:59
Speaker 4: are bit shorter. I think from a scientific perspective, something
50:04
Speaker 4: to think about is, if you've never lifted weights, the
50:08
Speaker 4: first six weeks is on neuromuscular changes, which is really important,
50:12
Speaker 4: meaning that someone will get really strong, really fast.
50:15
Speaker 3: That's not muscle, that's not.
50:18
Speaker 4: Hypertrophy like new muscle, that's just your ability of your
50:21
Speaker 4: brain to recruit more of your muscles and you get stronger.
50:24
Speaker 4: So one, don't be afraid if you are something gets easy,
50:27
Speaker 4: like gradually increasing that load is normal. It's because your
50:30
Speaker 4: body's neuromuscular system is adapting.
50:33
Speaker 3: And then usually after that first six.
50:34
Speaker 4: Weeks or so, and sometimes a little bit earlier, but
50:38
Speaker 4: then you start to see some of those the physiological.
50:42
Speaker 3: Changes to the muscle.
50:44
Speaker 4: How much to expect, Oh gosh, they're so everyone's so
50:48
Speaker 4: different on their ability to put on muscle.
50:51
Speaker 3: But it's not a massive amount. That's the frustrating part.
50:53
Speaker 4: It's really easy to put on fat, it's not easy
50:56
Speaker 4: to put on muscle. But once you have muscle, well,
51:00
Speaker 4: it's not as hard to maintain. And I think that's
51:03
Speaker 4: also the conversation of when we are talking about resistance training,
51:07
Speaker 4: a lot of it is just maintaining the muscle we
51:10
Speaker 4: have preventing the loss, and that can happen from a
51:13
Speaker 4: lot of different ways of you know, it could be
51:15
Speaker 4: higher volume, slightly lower load. It doesn't have to be
51:18
Speaker 4: always ridiculously heavy. So I'm avoiding your question because I
51:22
Speaker 4: don't have an answer, but I would say, like, you know,
51:28
Speaker 4: a few pounds of muscle depending on the way the
51:33
Speaker 4: program is designed.
51:35
Speaker 1: Yeah, well, I mean and if you look at the
51:36
Speaker 1: main maintenance of it. I mean for myself as an example,
51:40
Speaker 1: I I was deadlifting twenty five percent more two years ago,
51:46
Speaker 1: and my back is like, I don't this doesn't work
51:49
Speaker 1: for me anymore. So I'm like, cool, Okay, I'll push
51:53
Speaker 1: on areas that I can push that are safe a
51:55
Speaker 1: leg press, a leg extension, a hip thrust, but I
51:58
Speaker 1: don't have to deadlift the same. I'm deadlifting less over
52:02
Speaker 1: two years, but I have the same amount of muscle mass.
52:06
Speaker 1: So that's the thing is it gets to a point
52:08
Speaker 1: where it's like you have to be your own guide
52:11
Speaker 1: of a responsibly build into a program regardless of whatever
52:17
Speaker 1: you hear or whatever you want to do right now.
52:20
Speaker 1: You don't get to go from A to Z in
52:24
Speaker 1: three months. Doesn't work. Ego's got to come out of it.
52:27
Speaker 1: And I know that's more. There's a lot of men
52:29
Speaker 1: with egos, but there's also ego in females that it's like, well,
52:34
Speaker 1: now can do I can do that, no problem, And
52:37
Speaker 1: it all comes at a risk. It does have to
52:39
Speaker 1: be properly formulated and built up over time. If we
52:45
Speaker 1: look at the bone, and we know that bone takes
52:48
Speaker 1: about a year to see changes, which is why no
52:50
Speaker 1: one's getting dexas every three months or you know, I'll
52:52
Speaker 1: have people come in and be like, Okay, well I'm
52:54
Speaker 1: going to get a DEXA every three months, and I'm like,
52:56
Speaker 1: even for muscle, you're not going to see that much
52:58
Speaker 1: of a difference. So you know, we want that year.
53:01
Speaker 1: But for osteo process, for someone that is kind of
53:05
Speaker 1: falling into that osteopenic realm, how important and what do
53:12
Speaker 1: we if we know that it takes a year to
53:14
Speaker 1: really change bone, is that a year of How do
53:18
Speaker 1: you feel about the jumping jump? Jumping is kind of
53:21
Speaker 1: we have jumping and we have heavy lifting, and jumping
53:23
Speaker 1: is getting more spotlight right now. I mean, jumping has
53:28
Speaker 1: always been around, but it's really getting in the hot
53:32
Speaker 1: seat right now. So do you have any research or
53:35
Speaker 1: how do you feel about if somebody were to come
53:37
Speaker 1: in that's osteopeniic, what would you do to help them
53:41
Speaker 1: over maybe a year's time where they could improve something?
53:45
Speaker 4: Yeah, I mean when you're talking, I think one of
53:47
Speaker 4: the worst parts of the environment right now is women
53:50
Speaker 4: are feeling like they have to not have an ego,
53:53
Speaker 4: but like, oh, I do do heavy weights, and it
53:57
Speaker 4: puts them at greater risk for injury, not intentionally meaning
54:00
Speaker 4: that heavy is all relative.
54:02
Speaker 3: We need to start with where you're at.
54:04
Speaker 4: Sometimes that is body weight, sometimes it's bands, and then
54:07
Speaker 4: just knowing that changes. So the injury piece I absolutely
54:11
Speaker 4: worry about of this messaging of yeah, you have to
54:15
Speaker 4: do heavy and that's it, and you have to also
54:17
Speaker 4: go jump. Here's the thing of like the jumping and
54:22
Speaker 4: the heavy lifting, you can also at this phase in life.
54:25
Speaker 4: We're not trying to increase bone. That's great if you can,
54:29
Speaker 4: but we're really trying to prevent a loss. And by
54:32
Speaker 4: preventing the loss, you just need to stimulate the muscle
54:35
Speaker 4: and the skeleton. And so that's all relative. If you
54:37
Speaker 4: have someone that has done nothing, please don't go jump
54:41
Speaker 4: like that will result in an injury. And there are
54:46
Speaker 4: a lot of women that I know that actually their
54:48
Speaker 4: bones hurt because that's how like osteo like, their bones
54:52
Speaker 4: are degrading, and so you don't go start them with
54:55
Speaker 4: a massive heavy lifting jumping protocol.
55:00
Speaker 3: And so it's all relative.
55:01
Speaker 4: You've got to start slow and just realize that any
55:04
Speaker 4: stimulus is good stimulus. And we're not trying to massively
55:08
Speaker 4: impact increased bone. We're trying to maintain it for longevity.
55:12
Speaker 4: And so you know, is jumping great, Like I will
55:15
Speaker 4: tell you I'm the worst jumper, and I wish I
55:20
Speaker 4: were the worst, but it hurts my knees, like I
55:23
Speaker 4: should do a bit more jumping, and I'm someone that
55:26
Speaker 4: trains pretty chronically, but it's still not something you want
55:30
Speaker 4: to do. Like you have to weigh that risk to benefit, right,
55:32
Speaker 4: So so even for someone like me, if I started to
55:35
Speaker 4: do some pliometrics, I probably would hire someone to say, hey,
55:38
Speaker 4: can you like start me off so that I'm not
55:40
Speaker 4: doing that and I know what to do, you know,
55:42
Speaker 4: So I'm saying that of like, we don't have to
55:44
Speaker 4: do it all if you don't know. That's why we
55:45
Speaker 4: have professionals like yourselves. And we do want to prevent
55:49
Speaker 4: injury because I know you guys have had injuries and
55:53
Speaker 4: that's the worst and the older we get, the longer
55:56
Speaker 4: it takes to recover. And so we want to make
55:58
Speaker 4: sure we're helping women them in a space that's actually
56:01
Speaker 4: building their bodies up. And jumping is not the place
56:03
Speaker 4: I would start.
56:05
Speaker 1: Yeah, there's definitely a build up there and it comes
56:07
Speaker 1: with a lot of preliminary jumping drills of you know,
56:11
Speaker 1: hopping and pogos and different things like that, because the
56:14
Speaker 1: tenon and the ligaments are just because you jumped when
56:17
Speaker 1: you were twenty doesn't mean that you just get to
56:19
Speaker 1: get go right into two box jumps super important as well. Again,
56:24
Speaker 1: the overall theme, regardless of anything that we've talked about today,
56:30
Speaker 1: rep ranges cardio, nutrition, all of these things. It all
56:36
Speaker 1: is so individual, but there is a buy in process
56:40
Speaker 1: for anything, and really there's no race to the finish.
56:46
Speaker 1: Like if we're in this for life and we want
56:49
Speaker 1: to stay injury free, which is already really hard post
56:52
Speaker 1: menopause without estrogen as an anti inflammatory. I mean, we're
56:56
Speaker 1: already there's things that are just and just from age
56:59
Speaker 1: and wear. Our joints hurt.
57:01
Speaker 3: You know.
57:01
Speaker 1: I don't know anyone that. Again, maybe a very few
57:05
Speaker 1: percentage of people that don't have any niggles happening, there's
57:10
Speaker 1: always some. So it's like there's build up, do what
57:14
Speaker 1: you can do, something with resistance, do something with cardio,
57:21
Speaker 1: and what are you what's your overall goal? Because if
57:24
Speaker 1: you don't really care about body composition, most women do.
57:27
Speaker 1: But if you don't, does it really matter what you're
57:30
Speaker 1: doing as long as you're lifting some weight and doing
57:33
Speaker 1: some cardio.
57:34
Speaker 4: Yeah, And I think the other thing is we I'll
57:38
Speaker 4: put myself. I feel like we've all made it more confusing,
57:40
Speaker 4: not more confusing.
57:41
Speaker 3: On purpose.
57:42
Speaker 4: The goal of you and what you're doing is to
57:44
Speaker 4: make it more simple. But I think all of these
57:47
Speaker 4: voices have made it so hard for women to say, well,
57:49
Speaker 4: what do we do? And I would say, like, if anything,
57:53
Speaker 4: take this as like putting ownership back in yourself, Like
57:56
Speaker 4: you have the ability to do what's best for you
57:59
Speaker 4: and take the time to do that and prioritize yourself.
58:03
Speaker 4: And I continue to say that, and I also remind
58:06
Speaker 4: myself of that of like how do we continue to
58:08
Speaker 4: prioritize our health, our training, our nutrition and if something
58:13
Speaker 4: is not responding the way we think it should or
58:16
Speaker 4: we're unhappy about, like, don't just be quiet about it.
58:19
Speaker 4: I think that's where like do you hire someone to
58:22
Speaker 4: help you do? I mean, women are so smart, Like
58:25
Speaker 4: go look at some of your own literature and try
58:28
Speaker 4: those things out.
58:29
Speaker 3: Like I think it's really giving us we.
58:32
Speaker 4: Have to take care of ourselves because one our health,
58:35
Speaker 4: most of the health practitioners don't know how, and our
58:39
Speaker 4: bodies will respond like we mine will respond differently than yours.
58:42
Speaker 4: And so it's really saying like hear the voices, but
58:47
Speaker 4: know that they might land differently than you. That doesn't
58:49
Speaker 4: make me you're wrong, and it doesn't mean that they're wrong.
58:52
Speaker 4: It means like everyone's trying, in my mind, doing their
58:55
Speaker 4: best to try and bring light to the space, but
58:59
Speaker 4: it's making it more confusing of like can we start small,
59:03
Speaker 4: like exercise, try and improve your health. Like one thing
59:06
Speaker 4: we don't talk a lot about is eating more fruits
59:08
Speaker 4: and vegetables, like fueling throughout the day. Yes, everyone knows
59:12
Speaker 4: to eat protein, but like there's a lot of other
59:14
Speaker 4: things of like just prioritize eating. I'll remind myself of that, Haley.
59:17
Speaker 4: It sounds like you too, you know, like and then
59:21
Speaker 4: and do some movement, like get some sunshine if you
59:23
Speaker 4: need to, Like I don't know. I think we need
59:25
Speaker 4: to start small and then build up. And then goes
59:28
Speaker 4: back to what you said, what are your goals? Your
59:31
Speaker 4: body is amazing. I mean that's why I'm in this space.
59:33
Speaker 4: Like it grows humans and then it goes back and
59:36
Speaker 4: it like you want to build muscle, you can train
59:39
Speaker 4: it to do that. If you don't care and you
59:41
Speaker 4: gain some fat, it does that and then you can
59:43
Speaker 4: move back.
59:43
Speaker 3: So like this just knowing like.
59:45
Speaker 4: Your physiology, like your body is so cool and I
59:49
Speaker 4: love to play around with it and sometimes I'm pissed
59:51
Speaker 4: at it, but.
59:52
Speaker 3: Then you're like, Okay, I'm going to use the tools
59:54
Speaker 3: and try it out.
59:55
Speaker 4: Like life is long, Like let's say it works, Okay,
59:57
Speaker 4: well I'll tweak it and then we'll do something else.
59:59
Speaker 2: What a great reminder. Our bodies early are amazing.
1:00:03
Speaker 4: So cool, especially women. I mean literally like who grows humans.
1:00:07
Speaker 2: It's such a good point.
1:00:08
Speaker 8: Wait nobody else Before we go, I have to ask
1:00:13
Speaker 8: what are you working on right now that you're excited about?
1:00:19
Speaker 3: We have?
1:00:20
Speaker 4: I think last time I told you about this study.
1:00:23
Speaker 4: But we have just done some preliminary analyzes. We're looking
1:00:26
Speaker 4: at perimenopause, early and late perimenopause a woman as a
1:00:30
Speaker 4: follow up, some nutrient timing of protein versus fasted prior
1:00:36
Speaker 4: to about of high intensity interval training, looking at energy expenditure,
1:00:41
Speaker 4: fat metabolism, using some more invasive measures and controlling for
1:00:46
Speaker 4: thirty days of hormones to try and get some more
1:00:50
Speaker 4: picture of what's happening. And so we have we have
1:00:54
Speaker 4: just a handful left to recruit. But I did some
1:00:56
Speaker 4: preliminary analyzes and twenty five grams of protein prior to
1:01:02
Speaker 4: hit in perimenopause.
1:01:05
Speaker 3: Is increasing calories.
1:01:07
Speaker 4: We saw about three hundred calories versus one hundred of
1:01:10
Speaker 4: exercise alone post exercise and is accelerating like greater fat
1:01:17
Speaker 4: oxidation post exercise, no difference during exercise. That makes sense,
1:01:21
Speaker 4: and so it seems like such a minor finding. But
1:01:24
Speaker 4: for me, we've now shown three times that this approach
1:01:27
Speaker 4: is impacting some metabolism, which then sets the foundation for
1:01:32
Speaker 4: one it's very feasible, Like I know for me, it's
1:01:35
Speaker 4: a good reminder that like, yeah, if you want a
1:01:36
Speaker 4: little bit of a better benefit, have some protein beforehand.
1:01:39
Speaker 4: That's an easy fix. But then what well we're waiting
1:01:43
Speaker 4: on some of the analysis is how are those hormones changing?
1:01:46
Speaker 3: So I'll make a plug.
1:01:48
Speaker 4: Like some of the work that we're doing is looking
1:01:50
Speaker 4: at at home hormone devices.
1:01:52
Speaker 3: We've used both.
1:01:53
Speaker 4: Anido and UVA, and I found it so helpful, Like
1:01:57
Speaker 4: we always kind of had to work out the kink,
1:01:59
Speaker 4: so I did it on my own first before we
1:02:00
Speaker 4: have everyone do it. And it's so powerful to be
1:02:03
Speaker 4: able to see your its urine hormones every day and
1:02:07
Speaker 4: how they line up with blood hormones versus a single
1:02:10
Speaker 4: point in time, and the variability and how that makes
1:02:14
Speaker 4: women feel, how it impacts their sleep, and how it
1:02:17
Speaker 4: impacts metabolism.
1:02:18
Speaker 3: We're trying to control for all of that.
1:02:21
Speaker 4: And then we are starting a study the first with
1:02:24
Speaker 4: creatine in perimenopause, but more importantly high intensity resistance training
1:02:29
Speaker 4: in perimenopause will have kind of a resistance training only
1:02:32
Speaker 4: group to actually get some data of like what would
1:02:35
Speaker 4: be an expected lean mass change, does creating benefit in
1:02:40
Speaker 4: any way more so? Yeah, so we will start that soon.
1:02:45
Speaker 4: Research just takes really long time.
1:02:49
Speaker 1: Okay, sign us up for the next study that you.
1:02:53
Speaker 3: I do have this dream of doing a virtual study.
1:02:56
Speaker 3: It's just a little bit bigger lift.
1:03:00
Speaker 1: So yeah, well, I've got a heck of a lot
1:03:03
Speaker 1: of women that are I know absolutely we can use.
1:03:08
Speaker 1: Thank you so much, Abby for your time and for
1:03:10
Speaker 1: for who you are in the in the space, and
1:03:13
Speaker 1: and this beautiful voice of reason to just kind of
1:03:17
Speaker 1: bring everyone everyone has a place at the at the table.
1:03:21
Speaker 3: Thanks so much for the opportunity.
1:03:23
Speaker 4: Yeah, I feel like so much social media is hard,
1:03:25
Speaker 4: so I just stay in my little pocket.
1:03:27
Speaker 3: So thanks for giving.
1:03:28
Speaker 4: Us and giving us some light and some real conversations
1:03:31
Speaker 4: that we're all just doing our best.
1:03:34
Speaker 3: So thank you, thanks for listening.
1:03:38
Speaker 8: If you enjoyed this episode, please consider giving us a
1:03:41
Speaker 8: five star review and sharing the body Pod with your friends.
1:03:45
Speaker 1: Until next time,