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Best Of The Body Pod - Mastering Menopause & Strength Training: Expert Insights with Selene Yeager · The Body Pod

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