Latest / The Body Pod / Midlife Fitness, Fat Loss Myths & the Science of Training for Women with Alyssa Olenick, PhD

Transcript

Midlife Fitness, Fat Loss Myths & the Science of Training for Women with Alyssa Olenick, PhD · The Body Pod

• 0:00
  Speaker 1: Find a good training plan. I think for so many women,
• 0:02
  Speaker 1: you're going to cut through so much BS for yourself
• 0:04
  Speaker 1: if you don't try to DIY spin your wheels yourself.
• 0:06
  Speaker 1: Just get a coach or a program or an app
• 0:09
  Speaker 1: or whatever it is. You got two people right here
• 0:11
  Speaker 1: who can't help you, but there's plenty of others out there.
• 0:13
  Speaker 1: Get a good training plan that will challenge you and
• 0:15
  Speaker 1: remove the thinking for you. Hi.
• 0:18
  Speaker 2: Everyone, my name is Haley and this is Lara, and welcome.
• 0:21
  Speaker 1: To the body Pod.
• 0:25
  Speaker 2: Alyssa, Welcome to the body Pod.
• 0:27
  Speaker 1: Yes, I'm excited we finally got to make this happen, and.
• 0:30
  Speaker 2: That you're in Colorado and we're here in my home,
• 0:32
  Speaker 2: so I'm super stoked. So thank you for making.
• 0:34
  Speaker 1: Yeah, this is perfect timing. Honestly, we had to wait
• 0:37
  Speaker 1: until I got here to do it.
• 0:39
  Speaker 2: I was gonna say, you've been on my list for
• 0:40
  Speaker 2: a year, so it is about time that you're here.
• 0:43
  Speaker 2: So let's start with you wear a lot of hats.
• 0:47
  Speaker 2: You're a podcaster, you're a coach, you're a researcher. I mean,
• 0:54
  Speaker 2: you're a scientist. Like, how do you fit it all in?
• 0:58
  Speaker 1: Yeah? So you know I joke. Now I call myself
• 1:02
  Speaker 1: a like a jack of all trades, but a master
• 1:05
  Speaker 1: a few now, like I actually kind of think I've
• 1:08
  Speaker 1: mastered a few of these things. I think it's come from,
• 1:11
  Speaker 1: you know, I have really really been in this between
• 1:15
  Speaker 1: sports or fitness or school for such a long time
• 1:17
  Speaker 1: that I've got to gain a lot of experience. I've
• 1:19
  Speaker 1: also always very been very much so been curiosity driven
• 1:23
  Speaker 1: and like learning as much as I can. And I've
• 1:25
  Speaker 1: always been big on like no experience is wasted. Everything's
• 1:28
  Speaker 1: going to contribute to something I'm going to learn and gain.
• 1:30
  Speaker 1: So I think part of that comes with time. I
• 1:33
  Speaker 1: know most of your audience are ten twenty or so
• 1:36
  Speaker 1: years older than me, so I've seen very young to them.
• 1:37
  Speaker 1: But I feel like I've done a lot in my
• 1:40
  Speaker 1: i'll be thirty three next month years of my life
• 1:43
  Speaker 1: because I've just said yes to a bunch of things.
• 1:45
  Speaker 1: So I think part of that has come from just
• 1:47
  Speaker 1: a lot of different experiences in seasons and then some
• 1:50
  Speaker 1: of the things that I am I'm not doing now
• 1:52
  Speaker 1: or some things, you know, as my career has grown,
• 1:54
  Speaker 1: I'm like, oh, I have to almost get more essential
• 1:57
  Speaker 1: with it. So you know, I am still having my
• 2:00
  Speaker 1: hand in a lot of different places, but maybe not
• 2:03
  Speaker 1: as extreme as they used to be in those kind
• 2:06
  Speaker 1: of thing. I think a lot of people are like,
• 2:07
  Speaker 1: oh my god, how does a lista do it all?
• 2:08
  Speaker 1: And I'm like, I don't, or I did it all
• 2:11
  Speaker 1: at one point, and I still kind of get to
• 2:13
  Speaker 1: reap the benefits of that all in period, so to speak.
• 2:17
  Speaker 1: So yeah, and I work a lot and I'm always busy.
• 2:20
  Speaker 1: So that's the honest answer.
• 2:22
  Speaker 2: Yeah, Yeah, for sure. I mean you'd have to be.
• 2:24
  Speaker 2: When I look at it, they're like, what does your
• 2:26
  Speaker 2: day look like because you're doing these ultra marathons? Yeah,
• 2:29
  Speaker 2: your content is amazing, Like you have this big presence
• 2:33
  Speaker 2: in social media? How do you fit it all in?
• 2:36
  Speaker 1: Yeah? So I at this point, you know, I I
• 2:40
  Speaker 1: think it was harder in some ways when I was
• 2:44
  Speaker 1: starting it. I so, for those who are unfamiliar with me,
• 2:46
  Speaker 1: I started my PhD and start running ultras and started
• 2:49
  Speaker 1: my business all in the same semester because I am
• 2:51
  Speaker 1: crazy nuts. Yeah, but I've learned a lot by going
• 2:54
  Speaker 1: all in in different periods of time. I also worked
• 2:58
  Speaker 1: myself to the point of like bad burnout at that
• 3:02
  Speaker 1: point in time. So I was definitely like really really
• 3:04
  Speaker 1: pushing it and touched the sun a little bit. But
• 3:07
  Speaker 1: I've never regretted it. I learned so much from going
• 3:09
  Speaker 1: all in and I was in my twenties and taking
• 3:11
  Speaker 1: a chance on myself and going after big things, and
• 3:13
  Speaker 1: a lot of people don't ever do that or they
• 3:15
  Speaker 1: wait to do that, and I and I didn't, So
• 3:17
  Speaker 1: I never regretted that. I've learned so much from that.
• 3:20
  Speaker 1: But I've learned a lot of lesson since on capacity
• 3:22
  Speaker 1: and pulling back and not perfect at it. But you know,
• 3:26
  Speaker 1: something that I've been able to do since my business
• 3:28
  Speaker 1: has become a little bit more structured and established in
• 3:32
  Speaker 1: the last few years, as I have a team. People
• 3:33
  Speaker 1: don't realize I have a team. It's not massive, right,
• 3:37
  Speaker 1: but I have people behind me doing a lot of
• 3:39
  Speaker 1: things for me that are doing a lot of behind
• 3:42
  Speaker 1: the scenes stuff so I can do what I do.
• 3:45
  Speaker 1: I also would be totally remiss to not mention that
• 3:49
  Speaker 1: my husband is my wife. My husband is my wife.
• 3:52
  Speaker 2: I love him.
• 3:52
  Speaker 1: My husband is my wife like I he he is.
• 3:57
  Speaker 1: We did our Masters and our PhDs together and one
• 4:00
  Speaker 1: of the things that my business allowed us to do
• 4:02
  Speaker 1: in grad school is support both of us we afforded
• 4:04
  Speaker 1: to live because I was making money. So we definitely
• 4:07
  Speaker 1: had seasons in grad school where one of us gave
• 4:09
  Speaker 1: more and took more right to balance that out. But
• 4:11
  Speaker 1: you're doing your dissertations at the same time, and I'm
• 4:13
  Speaker 1: running my business. So there's been a lot of times
• 4:16
  Speaker 1: where I'm in all in seasons of business where he
• 4:18
  Speaker 1: picks up the slack in our life and vice versa. Right,
• 4:20
  Speaker 1: Like I was just on the East Coast for his career.
• 4:23
  Speaker 1: He could just quit his job so we could move
• 4:24
  Speaker 1: back to Colorado. And he's working for me now and
• 4:26
  Speaker 1: coming in and helping me clean up a lot of
• 4:28
  Speaker 1: back end things that I haven't had the capacity to
• 4:30
  Speaker 1: do and working with my team and stuff like that.
• 4:32
  Speaker 1: So he makes me dinner, he makes me coffee, he
• 4:35
  Speaker 1: brings me breakfast to my office when I'm working in
• 4:37
  Speaker 1: the mornings, Like he's amazing. Honestly, shout out to his mom,
• 4:41
  Speaker 1: this shoes fantastic too, So I really mean it. When
• 4:45
  Speaker 1: people are like, how do you do it, I'm like,
• 4:46
  Speaker 1: I have Regis. I have a Regis. Right, I'm the
• 4:49
  Speaker 1: husband who loads the dishwasher incorrectly and only cleans half
• 4:52
  Speaker 1: the bathroom thinking I clean the whole thing, and my
• 4:54
  Speaker 1: laundry is a mass, right, Like I'm that's that's me
• 4:57
  Speaker 1: right in my marriage. But you know, so I have
• 5:00
  Speaker 1: the team, I have the people behind me. I also
• 5:03
  Speaker 1: just when it comes to I think everyone sees my
• 5:06
  Speaker 1: production on social media, and I think that's my output
• 5:08
  Speaker 1: and everything else in my life right and one in
• 5:11
  Speaker 1: my company, business, whatever you want to call it. Right now,
• 5:14
  Speaker 1: like I am the top down, so I am that
• 5:17
  Speaker 1: nothing runs unless I'm doing that, right. I also really
• 5:20
  Speaker 1: enjoy content creation. I'm very creative. I kind of go
• 5:22
  Speaker 1: with the flow. I made three posts today before coming
• 5:24
  Speaker 1: here and post the rest of the week. Sometimes it's
• 5:27
  Speaker 1: ebbs and flows. I love teaching, I love sharing, I
• 5:30
  Speaker 1: love educating. So a lot of the content that you
• 5:32
  Speaker 1: guys see that is done really well is honestly more
• 5:34
  Speaker 1: spur of the moment. I'm like, oh, I want to
• 5:36
  Speaker 1: post about this, or I want to talk about this.
• 5:37
  Speaker 1: Oh I want to share about this. Oh I want
• 5:39
  Speaker 1: to this study excited me, Like let's break it down.
• 5:41
  Speaker 1: So usually I'm kind of sometimes chasing my tail and
• 5:44
  Speaker 1: a lot of things that I do because I'm like,
• 5:45
  Speaker 1: oh wait, that's exciting. I want to talk about that,
• 5:48
  Speaker 1: but that ends up being my best content and in
• 5:51
  Speaker 1: the best stuff that I make. So I've learned that
• 5:53
  Speaker 1: going with my ebbs and flows of creativity allows me
• 5:56
  Speaker 1: with that. I've just also habitually posted on social media
• 6:00
  Speaker 1: at least almost once day every day since I don't know,
• 6:03
  Speaker 1: two thousand and sixteen, seventeen eighteen. So at this point
• 6:07
  Speaker 1: it's harder for me to notah than it is too.
• 6:10
  Speaker 1: I know a lot of smaller pages, smaller coaches. They're like,
• 6:13
  Speaker 1: how do you do? And I'm like, I you just
• 6:16
  Speaker 1: have to like thinking content brain all the time. Everything
• 6:19
  Speaker 1: is content. Everything my workout today, content the thing that
• 6:22
  Speaker 1: I'm doing content, this idea content. And it's hard when
• 6:25
  Speaker 1: my business and my hobbies and my academic training are
• 6:28
  Speaker 1: all the same thing. But I really love exercise, so
• 6:30
  Speaker 1: it kind of makes it easy to do that. But
• 6:33
  Speaker 1: then on the coaching and programming side. Now, don't get
• 6:35
  Speaker 1: me wrong, my business is where it is because I
• 6:38
  Speaker 1: worked my butt off. I actually relaunched my business and
• 6:42
  Speaker 1: redid it entirely while I was in the middle of
• 6:43
  Speaker 1: my post doc, which was here in Colorado, and so
• 6:46
  Speaker 1: I'd go to my like the lab in the morning,
• 6:48
  Speaker 1: like the metal bal chamber at six am, and then
• 6:50
  Speaker 1: I would like work and write and do my grants,
• 6:52
  Speaker 1: my presentations, and then I'd like stay out my counter
• 6:54
  Speaker 1: very unhealthily until like ten to eleven and like work on
• 6:56
  Speaker 1: reprogramming stuff and redoing things. And so, you know, I
• 6:59
  Speaker 1: definitely had those really gritty seasons of like launching, creating
• 7:02
  Speaker 1: my business and doing that in my PhD and then
• 7:04
  Speaker 1: my post doc. But the last few years, I've gotten
• 7:06
  Speaker 1: to a place where like if I take a week off,
• 7:09
  Speaker 1: nothing breaks or nothing burns down. And that's new to
• 7:12
  Speaker 1: me as of about two years ago. So it took
• 7:15
  Speaker 1: a long time. My business just celebrated eight years last Yeah, yeah,
• 7:20
  Speaker 1: you know, it took a long time to be there.
• 7:21
  Speaker 1: But I have a lot of support and a lot
• 7:24
  Speaker 1: of help. And there's still a lot of areas where
• 7:26
  Speaker 1: I'm still doing a lot and I have energy leaks
• 7:28
  Speaker 1: and people don't see that behind the scenes, right, like
• 7:30
  Speaker 1: how much I'm kind of working and overworking. And my
• 7:34
  Speaker 1: husband joke, he's like, yeah, you work one hundred hours
• 7:36
  Speaker 1: a week. Shut up, you're the boss. Like he's like,
• 7:38
  Speaker 1: that's you know that is, But yeah, I just think
• 7:41
  Speaker 1: there's the not so sexy parts people don't see that
• 7:44
  Speaker 1: go into it what it is. But then there's also
• 7:47
  Speaker 1: the fun and the creativity. But there's also so much support,
• 7:50
  Speaker 1: Like my head coach and my business manager and Regis
• 7:52
  Speaker 1: are behind the scenes helping me out so much. There's
• 7:56
  Speaker 1: you know, and I've had a lot of help too
• 7:59
  Speaker 1: along the way. So yeah, a little bit of a
• 8:01
  Speaker 1: little bit of all.
• 8:02
  Speaker 2: Are you technically a millennial?
• 8:05
  Speaker 1: Okay ninety three? Okay, Yeah, I am like right dead
• 8:08
  Speaker 1: center millennial.
• 8:10
  Speaker 2: It's like the millennials, man, the tech is so much harder,
• 8:14
  Speaker 2: Like for just a decade plus older than you, it
• 8:20
  Speaker 2: is a different world. Yeah, I mean for me, I'm
• 8:24
  Speaker 2: if something breaks on my app, I'm like, that's why
• 8:26
  Speaker 2: I have a team, don't ask me.
• 8:28
  Speaker 1: Yeah, I have no clue. So my I'm partially like
• 8:32
  Speaker 1: it's funny that I am in the position I am
• 8:34
  Speaker 1: because I'm a child of the Internet. I was once
• 8:36
  Speaker 1: my Space coding my like I was that classic like
• 8:39
  Speaker 1: Nale my Space coding and like doing the design and
• 8:42
  Speaker 1: on aim and like on the Internet. So I feel
• 8:45
  Speaker 1: like I kind of like just grew up being an
• 8:48
  Speaker 1: Internet kid, loving the Internet, doing the Internet, being kind
• 8:51
  Speaker 1: of creative, I guess, and so the social media stuff
• 8:54
  Speaker 1: has kind of been a natural adaptation of that for me.
• 8:57
  Speaker 1: I'm also you know, to the things we talked about earlier. Honestly,
• 9:00
  Speaker 1: I think my greatest skill is I am just a
• 9:02
  Speaker 1: chronic problem solver. So something breaks for me, I'm going
• 9:05
  Speaker 1: to manically try to fix it until I fix it
• 9:07
  Speaker 1: or make it better or do it. My head assistant
• 9:10
  Speaker 1: coaches sent her a meme once of a raccoon and
• 9:12
  Speaker 1: like side of a car and it looks that the
• 9:13
  Speaker 1: raccoon was trying to rewire the car. Obviously it actually wasn't.
• 9:16
  Speaker 1: And I said, this is me when you open up
• 9:18
  Speaker 1: slack at six in the morning and see when I
• 9:20
  Speaker 1: did the day before, she goes. I cannot get that
• 9:22
  Speaker 1: out of my head. So, yes, I think there's a
• 9:25
  Speaker 1: tech gap. And I think I was lucky that I
• 9:27
  Speaker 1: just happened to overlap with like the rise of social
• 9:30
  Speaker 1: media and all of that, and then like was in
• 9:32
  Speaker 1: it from the beginning, mixed with like, yeah, this is
• 9:36
  Speaker 1: one of my problems on work. I don't have to
• 9:38
  Speaker 1: fix every problem. I can wait for someone else to
• 9:40
  Speaker 1: do it. We're working on that, right, Like, I don't
• 9:43
  Speaker 1: have to fix everything. But yeah, I'll go and then
• 9:45
  Speaker 1: try to fix it and solve it like instantly, and
• 9:47
  Speaker 1: then sometimes I make my own problems worse. Hopefully sure
• 9:50
  Speaker 1: trying well today.
• 9:52
  Speaker 2: As we were talking about before we started this, Yes,
• 9:55
  Speaker 2: I really want to dive in to the nuance of
• 9:59
  Speaker 2: the question that we both get asked, yeah, every single day.
• 10:04
  Speaker 2: So let's start with just strength training for the midlife female. Now,
• 10:10
  Speaker 2: you have your PhD in female physiology, and what do
• 10:15
  Speaker 2: you think you when you were going through school or
• 10:18
  Speaker 2: even as you are done with school now and you've
• 10:21
  Speaker 2: been in this space, you know about the perry and
• 10:23
  Speaker 2: postmenopausal space, you know the rise of it. Where have
• 10:27
  Speaker 2: you seen the information get maybe twisted when there's a
• 10:34
  Speaker 2: yes and continue the conversation. So if we're looking just
• 10:38
  Speaker 2: at strength training as a whole, yeah, let's start there
• 10:43
  Speaker 2: with what do you see could have a deeper conversation
• 10:48
  Speaker 2: and where is the communication maybe getting muffled?
• 10:51
  Speaker 1: Yeah, So I'll give that my little preface here to
• 10:53
  Speaker 1: this for the people listening that aren't new to me.
• 10:55
  Speaker 1: So my PhD's technically an exercise physiology with an emphasis
• 10:58
  Speaker 1: in women's fitness. Like so, PhD did a lot of
• 11:01
  Speaker 1: like birth control, menstrual cycle, sex differences stuff. But then,
• 11:05
  Speaker 1: because I know the midlife woman's gonna sit here listening,
• 11:07
  Speaker 1: why am I listening to this thirty three year old
• 11:09
  Speaker 1: soon to be thirty three year old talk about perry
• 11:11
  Speaker 1: and postmenopause. I did a postdoc specifically and in menopause
• 11:15
  Speaker 1: so I could continue to learn and translate that to
• 11:17
  Speaker 1: you and really get to know this life period because
• 11:20
  Speaker 1: the reality is that women are spending the majority of
• 11:23
  Speaker 1: their adult years very postmenopausal. So that's my little preface
• 11:27
  Speaker 1: disclaimer of like, I'm on your side and I care,
• 11:31
  Speaker 1: because sometimes the nuance feels like not answers, and that
• 11:35
  Speaker 1: leads people feeling more frustrated. So when it comes to
• 11:37
  Speaker 1: the strength training specifically, I think the online space does
• 11:41
  Speaker 1: a really great job of pushing content that is quick, simple, inflammatory,
• 11:49
  Speaker 1: and flashy, confusing what sound solution forward mixed with very
• 11:55
  Speaker 1: absolutely and if you guys are unfamiliar with me, I
• 11:59
  Speaker 1: am the queen of an and also and or and
• 12:03
  Speaker 1: this can also be true at once. And I think
• 12:05
  Speaker 1: that the menopause space does a really good job on
• 12:08
  Speaker 1: capitalizing on the fact that for many women, especially in
• 12:11
  Speaker 1: string training or fitness training in general. You know, they
• 12:14
  Speaker 1: never considered, oh, I need to be doing this until
• 12:16
  Speaker 1: they kind of got pushed up onto that door of
• 12:19
  Speaker 1: perry and postmenopause and you're like, oh, wow, things are
• 12:21
  Speaker 1: changing and I really need something to support this. Right.
• 12:24
  Speaker 1: So it's not like the need for strength or proper
• 12:26
  Speaker 1: training is new, it's that it might be new to
• 12:29
  Speaker 1: you and people know that you're looking for that, you're
• 12:31
  Speaker 1: hungry for that, you're scared, you feel confused. They're also,
• 12:34
  Speaker 1: I'm going to really name it by the name, they
• 12:36
  Speaker 1: are being incredibly predatory on body image issues that you're
• 12:39
  Speaker 1: also arising with all these changes and shifts and trying
• 12:42
  Speaker 1: to capitalize on that and then sell you the magic,
• 12:44
  Speaker 1: fancy solution or oversimplify the science in a way that
• 12:49
  Speaker 1: leads you feeling like when one person speaks, your head
• 12:52
  Speaker 1: turns right, and then the next person speaks, your head
• 12:54
  Speaker 1: turns left, and then you're slipping back right, and you
• 12:56
  Speaker 1: don't know where the actual answer is or solution, or
• 12:59
  Speaker 1: how to figure out the right entry point or even
• 13:02
  Speaker 1: solution for you, because there's a lot of gray in
• 13:05
  Speaker 1: between that doesn't get talked about, or if it does,
• 13:09
  Speaker 1: it's not being pushed by the algorithms that are getting
• 13:11
  Speaker 1: your attention right kind of thing. And so I think
• 13:14
  Speaker 1: when we think of strength training specifically, you see the
• 13:17
  Speaker 1: classic argument of you know, on one side, women must
• 13:21
  Speaker 1: lift heavy, they have to lift heavy, lift heavy, or
• 13:24
  Speaker 1: else it's worthless, lift heavy or do nothing else, and
• 13:26
  Speaker 1: some of that gets construed and telephoned along the way.
• 13:29
  Speaker 1: Then you have the other side, It doesn't matter what
• 13:32
  Speaker 1: retbrains you're doing. All reps do a good job. Everything matters,
• 13:35
  Speaker 1: strength and muscle and hypertrophee all overlap. And then you
• 13:39
  Speaker 1: have these women in the middle who are like, what
• 13:41
  Speaker 1: do I do? Yeah, because you feel like, on one
• 13:45
  Speaker 1: end that's really intimidating. I don't want to go do
• 13:48
  Speaker 1: sets of four. I've never even lifted before. Barbell scares me.
• 13:51
  Speaker 1: I've never even gone to the weight section of the gym.
• 13:53
  Speaker 1: But what's the point of trying if it's not good enough?
• 13:56
  Speaker 1: Mixed with okay, what so nothing matters, everything's works, Well,
• 14:00
  Speaker 1: then why is this program working for me? Why am
• 14:02
  Speaker 1: I not getting results? Why isn't it working if everything
• 14:04
  Speaker 1: works right? So you kind of get this like lack
• 14:07
  Speaker 1: of actual understanding of how exercise works at all, which
• 14:10
  Speaker 1: is like, my goal is to teach women exercise science, right,
• 14:12
  Speaker 1: Like my goal really is just to teach women enough
• 14:14
  Speaker 1: so they can understand what's going on in their bodies
• 14:16
  Speaker 1: so then they feel equipped to like kind of parse
• 14:19
  Speaker 1: through these things. And so the reality is often more
• 14:23
  Speaker 1: so in the middle and the application on the person.
• 14:26
  Speaker 1: And I think that the internet does a funny job
• 14:29
  Speaker 1: of women saying, well, we were left out of everything,
• 14:32
  Speaker 1: so we want women's specific stuff, but then they want
• 14:35
  Speaker 1: it so women was specific that they forget that they're
• 14:37
  Speaker 1: individual and they and they then are trying to put
• 14:41
  Speaker 1: themselves from one box to the next box and not
• 14:43
  Speaker 1: realizing that all the grade between these like two extremes
• 14:47
  Speaker 1: also needs to include where you're starting, what your training
• 14:51
  Speaker 1: history is, what your goals are, what you have accessible
• 14:54
  Speaker 1: to you, and honestly, like what are you willing to do? Right? Yeah,
• 14:58
  Speaker 1: like that's left out of a lot of this, so
• 15:00
  Speaker 1: we can dive into this stuff more. But like that's
• 15:02
  Speaker 1: the big when it comes to strength specifically, Like that's
• 15:05
  Speaker 1: the big conversation that I'm seeing had in this space.
• 15:08
  Speaker 1: And then there's also you know, you can layer in
• 15:11
  Speaker 1: all of the confusion around body composition changes, muscle changes,
• 15:15
  Speaker 1: that changes, symptomology and sleep issues, and how that all
• 15:19
  Speaker 1: interferes and interacts with all of this and then right listen,
• 15:24
  Speaker 1: I my greatest struggle in talking about this is that
• 15:28
  Speaker 1: you can't make one post about one thing because and
• 15:29
  Speaker 1: people are like, why are you talking about this? Why
• 15:31
  Speaker 1: aren't you talking about I'm like, there's so it's an
• 15:33
  Speaker 1: all encompassing topic, but like, let's zero in on the
• 15:36
  Speaker 1: one thing at a time, and then you can start
• 15:38
  Speaker 1: to like think about things more because I'm very big
• 15:41
  Speaker 1: on like my new saying I've been saying in my
• 15:43
  Speaker 1: content is think of your body and systems not silos,
• 15:46
  Speaker 1: because I think people want to think of things in
• 15:48
  Speaker 1: like these absolute yes or no little pocket things. Yeah,
• 15:51
  Speaker 1: and a lot of systems do interact and that is important.
• 15:54
  Speaker 1: But sometimes you have to actually understand something in order
• 15:57
  Speaker 1: to understand how how it's connected to something else. Right, Like,
• 16:00
  Speaker 1: if you don't understand either of those two buckets, you're
• 16:03
  Speaker 1: not going to be able to fill the bridge on
• 16:05
  Speaker 1: how both things can be true or be happening at
• 16:07
  Speaker 1: one time.
• 16:07
  Speaker 2: Yes, and for someone in the industry, I mean I
• 16:11
  Speaker 2: don't have a PhD, but I've coached almost one hundred
• 16:14
  Speaker 2: thousand women. I get like it's not confusing to me
• 16:18
  Speaker 2: because I'm like, oh, yeah, this is true. But then
• 16:21
  Speaker 2: also it matters in this situation or what are these
• 16:25
  Speaker 2: qualifying questions that get you there? Yes, and that is
• 16:28
  Speaker 2: something that can't that gets missed a lot. But if
• 16:31
  Speaker 2: we're looking at programming, so we know that we can
• 16:34
  Speaker 2: do a wide variety of rep ranges.
• 16:39
  Speaker 1: Yeah, for you.
• 16:40
  Speaker 2: Let's say we're talking to our moms. Take me through
• 16:45
  Speaker 2: what you would do over after the beginner phase, the
• 16:50
  Speaker 2: novice phase of like, Okay, you're comfortable in the weights room,
• 16:54
  Speaker 2: you know how to do a squat, you know how
• 16:56
  Speaker 2: to hinge. What would programming idea? Nobody take this to
• 17:02
  Speaker 2: heart that this is the only way. But if you
• 17:04
  Speaker 2: were saying, like over a calendar year, would you only
• 17:08
  Speaker 2: do heavy strength training?
• 17:09
  Speaker 1: Would you only do what would that year look like?
• 17:13
  Speaker 1: Figured it?
• 17:14
  Speaker 2: Like just as an example.
• 17:15
  Speaker 1: Yeah, so I will preface this conversation of I have
• 17:19
  Speaker 1: this thing that I've kind of invented. It's like my
• 17:21
  Speaker 1: my scientist stick kind of thing I'm gonna become. I'm
• 17:24
  Speaker 1: gonna sell out and be a show for what I'm
• 17:25
  Speaker 1: calling the women's training triad. And really it's just this
• 17:28
  Speaker 1: foundation of strength, power, plio metrics, jumping, some sort of
• 17:32
  Speaker 1: like power based training, some sort of strength based training,
• 17:35
  Speaker 1: and then like good cardiovascular training at the top of
• 17:38
  Speaker 1: that pyramid. So you're building this foundation of strength and
• 17:40
  Speaker 1: muscle and functionality even though everyone hates that word. But
• 17:43
  Speaker 1: then we're using cardios strategically intentionally and like not just
• 17:48
  Speaker 1: throwing it out because we say it's bad or only
• 17:50
  Speaker 1: including it in specific in certain ways because we decided
• 17:53
  Speaker 1: it's good this week, right, And we can talk about
• 17:54
  Speaker 1: cardio a little bit more later. So in the base
• 17:56
  Speaker 1: of that, I do have strength and power, right, and
• 17:58
  Speaker 1: that encompasses training for muscle size, hypertrophye strength as in, like,
• 18:03
  Speaker 1: let's get stronger in whatever we are trying to do,
• 18:05
  Speaker 1: and then moving stuff or your body a little bit faster.
• 18:07
  Speaker 1: I think as soon as I say power piers and jumping,
• 18:10
  Speaker 1: and I know you have a power happens program. Women
• 18:12
  Speaker 1: are like public floor knees, never jump to my life, No, can't.
• 18:15
  Speaker 1: And it's more about impact, right, And so you know,
• 18:19
  Speaker 1: past the beginner stage, we still want to think about
• 18:21
  Speaker 1: training multiple characteristics in a single program. Across time. There
• 18:25
  Speaker 1: isn't like a one four to six week cycle that
• 18:28
  Speaker 1: will be perfect for the rest of your life, right,
• 18:32
  Speaker 1: there's not this, And I I kind of like to
• 18:35
  Speaker 1: I kind of trojan horse my clients by training them
• 18:38
  Speaker 1: like athletes, even though like they're not necessarily like training
• 18:42
  Speaker 1: like athletes kind of thing. And we go through training cycles. Right,
• 18:44
  Speaker 1: So my programs, I think you're are similar where every
• 18:47
  Speaker 1: three months is a big training block and within that
• 18:50
  Speaker 1: are three individual blocks. We have testing periods, we're training
• 18:53
  Speaker 1: for different characteristics, we're doing different like, we have different
• 18:57
  Speaker 1: goals across those training cycles. They're not just all only
• 18:59
  Speaker 1: training for this anything all the time. Now caveat If
• 19:02
  Speaker 1: you're only going to do the same workout program and
• 19:04
  Speaker 1: definitely forever and ever, and you push it and that's
• 19:06
  Speaker 1: what you're gonna do, you're probably gonna be fine and
• 19:08
  Speaker 1: you're going to do enough for health, muscle strength, longevity. Yeah,
• 19:11
  Speaker 1: so be it, right. But I think people if they're
• 19:14
  Speaker 1: trying to optimize or be a little more specific in
• 19:16
  Speaker 1: their training to train multiple characteristics in their training plan.
• 19:20
  Speaker 1: But then that's where women get overwhelmed because they're like,
• 19:22
  Speaker 1: I can't do this all the time, and I'm like,
• 19:24
  Speaker 1: you don't you do it in cycles. You do it
• 19:26
  Speaker 1: across the gear, you do it across time. So you know,
• 19:29
  Speaker 1: for me, I like alter altering cycles of like general
• 19:33
  Speaker 1: physical preparedness as one of them, where you're just kind
• 19:35
  Speaker 1: of developing a general base of fitness. Right, you're training
• 19:38
  Speaker 1: a lot of characteristics. You're getting a good base of strength,
• 19:41
  Speaker 1: a good base of hypertrophy, maybe a little bit of
• 19:43
  Speaker 1: faster moving stuff. And then you go through cycles that
• 19:46
  Speaker 1: are more strength specific. Maybe we're doing higher weights, lower reps.
• 19:50
  Speaker 1: Maybe we're doing a more hyperchafe cycle. We're doing more
• 19:53
  Speaker 1: reps less weight. Maybe we're doing a little bit more
• 19:55
  Speaker 1: of an athletic keypower development cycle. We're training characteristics that
• 19:59
  Speaker 1: are fast removing quickly, We're doing different types of things.
• 20:02
  Speaker 1: Maybe we have a training cycle last me that is
• 20:05
  Speaker 1: more endurance focus and strength maintenance because you're trying to
• 20:08
  Speaker 1: develop and improve those things, but you don't have than
• 20:10
  Speaker 1: enough time in your week or ability to recover from
• 20:13
  Speaker 1: it all. So you're scaling back strategically without removing and
• 20:16
  Speaker 1: these things can be adjusted to the person and their goals.
• 20:19
  Speaker 1: You can also mix these characteristics in a program at
• 20:21
  Speaker 1: any point in time. It's not that you only can
• 20:23
  Speaker 1: lift heavy. When you're lifting heavy, your accessories can be
• 20:25
  Speaker 1: high rep. You can still have plios and jumping or
• 20:27
  Speaker 1: power mixed in with that, but you can have cycles
• 20:29
  Speaker 1: where they're more focused on one thing versus the other,
• 20:33
  Speaker 1: versus having to be everything all of the time. I
• 20:36
  Speaker 1: think the online space does a bad job of explaining
• 20:39
  Speaker 1: to people that when certain things are good for health,
• 20:41
  Speaker 1: that means you have to do them every single week
• 20:42
  Speaker 1: for the rest of your life. Like, if you have
• 20:45
  Speaker 1: a high Votwo Max, you don't have to be in
• 20:46
  Speaker 1: a Votwo max development cycle every single week for the
• 20:49
  Speaker 1: rest of your life. Having that itself is the health
• 20:52
  Speaker 1: protective thing, right Like if I have not really trained
• 20:55
  Speaker 1: a lot the last two weeks because I'm coming off
• 20:56
  Speaker 1: of a raise, but that doesn't mean that I'm suddenly
• 20:59
  Speaker 1: at one hundred percent more increased risk of every disease
• 21:01
  Speaker 1: state that's ever known to man because I took a
• 21:04
  Speaker 1: week off and a week easy, right like that, I
• 21:06
  Speaker 1: still have the benefit of the history of the training
• 21:09
  Speaker 1: that I've done to get to this point. So yeah,
• 21:12
  Speaker 1: so across a year, I mean, if we're thinking of
• 21:15
  Speaker 1: just lifting stuff. You can oscillate between periods of time
• 21:19
  Speaker 1: where you're doing more reps more moderate weight, and or
• 21:24
  Speaker 1: periods of time you're doing less reps heavier weight. And
• 21:27
  Speaker 1: again heavy is relative to you, the reps you're doing
• 21:30
  Speaker 1: and what you're comfortable with in a skill level. And
• 21:33
  Speaker 1: also like if you want to do it with machines
• 21:35
  Speaker 1: or barbells or freewates, the application of it still works
• 21:39
  Speaker 1: the same. It's just the mode is based off what
• 21:41
  Speaker 1: you have available or are you willing to do to you.
• 21:43
  Speaker 1: You know, there's no like hard set amount of time
• 21:46
  Speaker 1: for this. But if for women listening, if we're gonna
• 21:47
  Speaker 1: speak a little bit more absolutes, I'm okay with doing that.
• 21:50
  Speaker 1: Knowing you guys like knowing there's always an asterisk next
• 21:52
  Speaker 1: to everything I say. I would say I really love
• 21:57
  Speaker 1: about twelve weeks for a total training cycle of something.
• 21:59
  Speaker 1: I think that's a great way that you can change
• 22:02
  Speaker 1: programming two or three times to adjust for things, adjust
• 22:05
  Speaker 1: rep ranges, maybe change up accessories to keep them interesting,
• 22:08
  Speaker 1: or so you can target different things that you're maybe
• 22:11
  Speaker 1: not because you can't fit everything in all the time. No,
• 22:13
  Speaker 1: you can't fit everything in on all the time. So
• 22:15
  Speaker 1: you can oscillate through or rotate different things that are
• 22:19
  Speaker 1: like I call them like the less important but bread
• 22:21
  Speaker 1: and butter things like maybe you're doing more core in
• 22:23
  Speaker 1: this block, maybe you're doing more shoulders hypertrophy here, just
• 22:25
  Speaker 1: to sprinkle in on top of the strength work that
• 22:27
  Speaker 1: you're doing. Whatever that looks like, right, Yeah, the less
• 22:29
  Speaker 1: important things, but that main bread and butter stuff, your compounds,
• 22:33
  Speaker 1: so your barbell lifts, your machine based lifts, your multi
• 22:36
  Speaker 1: muscle movements, that's wor you're probably keeping movements the same,
• 22:40
  Speaker 1: but you're changing the reps, the sets, and the intensity
• 22:43
  Speaker 1: to match what you're trying to do. And then the
• 22:46
  Speaker 1: rest of the program can then evolve around that and
• 22:48
  Speaker 1: what it needs to compliment that as well. But I
• 22:51
  Speaker 1: love twelve weeks for that as kind of like a
• 22:53
  Speaker 1: good baseline, right, and you can have two maybe three
• 22:56
  Speaker 1: different like mini cycles within that, and then you know,
• 23:00
  Speaker 1: finding ways to establish I love testing in some way
• 23:04
  Speaker 1: or another because it allows people to actually see how
• 23:06
  Speaker 1: they're improving and feel good because not everyone's competing, not
• 23:08
  Speaker 1: everyone has an event just as a way to like
• 23:11
  Speaker 1: challenge yourself but then also see where you're at. And
• 23:13
  Speaker 1: then for women, who often underestimate how many more reps
• 23:17
  Speaker 1: they could do or how much more weight they can do.
• 23:19
  Speaker 1: It gives you a good anchor of like, oh, I'm
• 23:21
  Speaker 1: kind of underloading myself. From underselling myself, I can push
• 23:24
  Speaker 1: a little bit harder. But then the different blocks can
• 23:27
  Speaker 1: use different testings to like help you demonstrate the things
• 23:31
  Speaker 1: that you've been working on the past few weeks. So
• 23:34
  Speaker 1: a strength block might end in like a heavy three
• 23:36
  Speaker 1: rep max or something like that, or a five repmax.
• 23:38
  Speaker 1: You don't always have to go super low and heavy,
• 23:40
  Speaker 1: and a more moderate high rep block might be an
• 23:43
  Speaker 1: am rep as many reps as possible, so you can
• 23:45
  Speaker 1: see how many more reps you can do, to see
• 23:46
  Speaker 1: like how how much can you actually do beyond what
• 23:49
  Speaker 1: you're doing, as like kind of a midpoint check. You
• 23:51
  Speaker 1: could do pull ups to failure, you could do pull
• 23:54
  Speaker 1: ups for weight, you could do whatever that looks like, Like
• 23:56
  Speaker 1: there's so many different fun ways to do this, but
• 24:00
  Speaker 1: I think also like rotating the goals of what you're
• 24:02
  Speaker 1: doing maybe every three months or so, also as a
• 24:04
  Speaker 1: way to keep it interesting. It's a way to keep
• 24:06
  Speaker 1: it fun. It's also a way to train multiple characteristics
• 24:09
  Speaker 1: across the year. So maybe you're doing a little bit
• 24:12
  Speaker 1: more power in a certain training sphase and cycle, and
• 24:14
  Speaker 1: that is very high demand, it's very high fatiguing. There's
• 24:17
  Speaker 1: a lot of central nervous stimulation that's coming from that.
• 24:19
  Speaker 1: So maybe you're pulling back some of the high volume
• 24:23
  Speaker 1: lifting during that time so you can focus more on
• 24:25
  Speaker 1: that and be able to do that. But that doesn't
• 24:27
  Speaker 1: mean that you're getting weaker during that cycle. That doesn't
• 24:29
  Speaker 1: mean you're losing muscle during that cycle. It just means
• 24:31
  Speaker 1: you're developing or refining or improving a characteristic that maybe
• 24:35
  Speaker 1: you don't have or you hadn't developed in a while,
• 24:37
  Speaker 1: so to speak. So I really like you mixing those
• 24:41
  Speaker 1: in across the year. And then one thing that I
• 24:44
  Speaker 1: like to do in my programming and I recommend especially
• 24:46
  Speaker 1: to women, we're muscle mass is something that we need
• 24:49
  Speaker 1: to develop or we want to develop or we're losing
• 24:51
  Speaker 1: as we age, is I call it a little bit
• 24:53
  Speaker 1: of hypertrophy all of the time. I think there's a
• 24:55
  Speaker 1: lot of benefit to doing a true hyperturvy season for
• 24:58
  Speaker 1: women who have no muscle ever really done that, or
• 25:01
  Speaker 1: especially before you jump into like a strength block or
• 25:04
  Speaker 1: a power block, like you're gonna it's not like that's
• 25:06
  Speaker 1: a prereck was it to lifting heavy or moving fast?
• 25:09
  Speaker 1: But you're gonna be so much more capable if you
• 25:12
  Speaker 1: have more tissue that can contribute to that strength or
• 25:15
  Speaker 1: to that power. You're just gonna feel better, You're gonna
• 25:17
  Speaker 1: move better. For people who really care about body composition stuff,
• 25:20
  Speaker 1: you're gonna gonna look better because that tone or the
• 25:23
  Speaker 1: physique that you're looking for is often muscle masks. So
• 25:26
  Speaker 1: I really love like, especially if you're coming out of
• 25:27
  Speaker 1: the beginner stage, like maybe spend a little bit of
• 25:30
  Speaker 1: time just actually working on building some muscle. But then
• 25:33
  Speaker 1: I like to call like a little bit of hypertrophy
• 25:35
  Speaker 1: all the time. So in some way or another, you're
• 25:37
  Speaker 1: sprinkling that in and you're training somewhere and your accessories
• 25:41
  Speaker 1: or you're complimenting stuff and kind of always having like
• 25:43
  Speaker 1: a little bit of that. So you're always doing like
• 25:46
  Speaker 1: enough that you're kind of stimulating or stressing or developing
• 25:49
  Speaker 1: muscle all of the time. Right, your strength worth contributes,
• 25:53
  Speaker 1: but the volume usually isn't as high, so it doesn't
• 25:55
  Speaker 1: have that volume component to it. But also you're not
• 25:59
  Speaker 1: losing muscle when you're doing strength work. It's not like
• 26:01
  Speaker 1: I think there's this idea that I'm either building muscle
• 26:03
  Speaker 1: or building strength, and there's a lot of overlap there.
• 26:06
  Speaker 1: But I really like this idea of like sprinkling it
• 26:08
  Speaker 1: in a little bit all over the time. Love's always
• 26:11
  Speaker 1: kind of in there, and then using your gym time
• 26:13
  Speaker 1: for those big bread and butter compound sets or the
• 26:16
  Speaker 1: earlier parts of your workout to change like the focus
• 26:18
  Speaker 1: and the emphasis from block to block, or even you
• 26:22
  Speaker 1: can have a block that's focused on just developing your
• 26:24
  Speaker 1: squat or just developing like your upper body strength, like
• 26:28
  Speaker 1: where you can have blocks and training cycles that are
• 26:30
  Speaker 1: focused on weaknesses that you have or areas that you
• 26:33
  Speaker 1: need to develop more. Because again, it's hard to do
• 26:35
  Speaker 1: everything all of the time right kind of thing, and
• 26:40
  Speaker 1: usually only have so much time in a week to
• 26:42
  Speaker 1: fit it all in and so much recover ability of
• 26:45
  Speaker 1: your body right that you can handle. So it's okay
• 26:47
  Speaker 1: to like turn the dials on what you're doing so
• 26:50
  Speaker 1: that your one hundred percent is just distributed between things differently,
• 26:54
  Speaker 1: assuming that like the base bones of your programming still
• 26:57
  Speaker 1: has like the major movement patterns still you know, hitting everything,
• 27:01
  Speaker 1: all that stuff in somewhere or another. So that wasn't
• 27:04
  Speaker 1: a super direct answer because there's not like this perfect
• 27:06
  Speaker 1: map of training cycles. So that wasn't That was not
• 27:08
  Speaker 1: as direct as I thought it was going to be.
• 27:10
  Speaker 1: But think about twelve weeks at a time. You're keeping
• 27:14
  Speaker 1: your main compound movements pretty similar across that entire twelve
• 27:17
  Speaker 1: week phase. Maybe you're changing your programming on the fourth, fifth,
• 27:21
  Speaker 1: or sixth week once twice or three times at most.
• 27:24
  Speaker 1: I wouldn't change your programming every single week. I know
• 27:27
  Speaker 1: some people like a little bit of variety. I would
• 27:29
  Speaker 1: still keep like the main bread and butter of your
• 27:31
  Speaker 1: workout pretty consistent across that training cycle. Accessories can change
• 27:35
  Speaker 1: a little bit to keep interest there or based off like, hey,
• 27:38
  Speaker 1: we're going to work on this because we lack that
• 27:40
  Speaker 1: in the first block, et cetera, et cetera, and then
• 27:42
  Speaker 1: thinking about changing the reps, the sets, or the intensity
• 27:46
  Speaker 1: based off the goal. So if it's more hypertrophy focused,
• 27:49
  Speaker 1: you know you're probably going to work somewhere more in
• 27:50
  Speaker 1: that eight to fifteen rep range. That's kind of a
• 27:53
  Speaker 1: wide range. Classic you're going to get a lot of
• 27:56
  Speaker 1: hypertriphy stimulus there quote unquote, Yes it can work at
• 27:59
  Speaker 1: higher ends, Yes it can work at lower ends. But
• 28:01
  Speaker 1: I find that this middle zone is really helpful for
• 28:04
  Speaker 1: you know, strength could be scary to lift heavy enough,
• 28:07
  Speaker 1: but then once you get into high reps, it's really
• 28:09
  Speaker 1: easy to lie to yourself about how close you are
• 28:11
  Speaker 1: to failure. So even though we tell women like up
• 28:13
  Speaker 1: to thirty reps works for hyperchaphy and muscle growth, it does,
• 28:17
  Speaker 1: but it's not No. One. It's not fun to go
• 28:19
  Speaker 1: to thirty reps, like you got to get bored before
• 28:21
  Speaker 1: you actually hit what's hard enough. So it's easier to
• 28:24
  Speaker 1: go to like what's hard enough in that eight to
• 28:26
  Speaker 1: fifteen range and then wanting all of your sets, especially
• 28:31
  Speaker 1: in like a more hypertrophy muscle growth block, to really
• 28:34
  Speaker 1: think about they are all going to like maybe a seven,
• 28:37
  Speaker 1: maybe closer to an eight up to nine out of
• 28:39
  Speaker 1: ten effort. Or if you kept going doing reps too
• 28:43
  Speaker 1: you failed. You can only do one, two, three, maybe
• 28:45
  Speaker 1: four At most reps. Your reps should be slowing down
• 28:49
  Speaker 1: by the end of your set. To say you're doing
• 28:51
  Speaker 1: a set of ten, that seventh, eighth, ninth, tenth reps
• 28:54
  Speaker 1: should start to get a little slower. That's a good
• 28:56
  Speaker 1: indication that you're lifting heavy enough. You should also have
• 28:59
  Speaker 1: to like focus when you're actually doing it, like it's
• 29:01
  Speaker 1: not just going through the motions, but like that would
• 29:03
  Speaker 1: be good for like that high percha feed block, high
• 29:04
  Speaker 1: percha fee cycle, focusing on you know, doing a little
• 29:08
  Speaker 1: bit more moderate to higher rep ranges, and then you
• 29:10
  Speaker 1: can have access to your works in a more isolating
• 29:12
  Speaker 1: maybe you're working on your delts more to develop your
• 29:14
  Speaker 1: shoulders during that time, or you're doing more of those
• 29:16
  Speaker 1: browork splits, lots of tempo isolation, you know, things like
• 29:20
  Speaker 1: that to complement it, and then you could have a
• 29:23
  Speaker 1: strength focused block where maybe your your compound sets are
• 29:26
  Speaker 1: somewhere in that one to six rep range, give or take.
• 29:30
  Speaker 1: I know a lot of women are really uncomfortable with one,
• 29:31
  Speaker 1: two or three reps and that's totally fine. You can
• 29:33
  Speaker 1: never lift there in your entire life and be totally fine.
• 29:37
  Speaker 1: It can be. It's a strength is a skill as
• 29:39
  Speaker 1: much as it is a training adaptation, and it's totally okay.
• 29:42
  Speaker 1: You're gonna still get a ton of strength benefits if
• 29:44
  Speaker 1: you do like four or five six reps, and strength
• 29:47
  Speaker 1: can be gained even at eight reps, ten reps, twelve
• 29:49
  Speaker 1: weps whatever. That looks like it's just lifting heavier, and
• 29:52
  Speaker 1: so typically you're not going to do a ton of
• 29:55
  Speaker 1: sets here. You're going to maybe do two, three or
• 29:57
  Speaker 1: four sets of these exercises. For for when we're thinking
• 30:00
  Speaker 1: about like what was practical for most women, some person
• 30:03
  Speaker 1: who's had an Olympic or power lifting backgrounds going to
• 30:06
  Speaker 1: you can be do five six sets. Most people aren't
• 30:07
  Speaker 1: doing that. You're going to be fine with two, three
• 30:10
  Speaker 1: or four sets, depending on where you're at here, and
• 30:12
  Speaker 1: you're focusing on going as heavy as you can within
• 30:15
  Speaker 1: those reps. For those workouts, you're going to be thinking
• 30:18
  Speaker 1: about working at like an eighty eighty five ninety percent
• 30:22
  Speaker 1: of your maximal strength effort there, So again seven, eight
• 30:25
  Speaker 1: or nine out of ten effort there for that, it's
• 30:29
  Speaker 1: going to be a little different than hypertrophy in the sense,
• 30:31
  Speaker 1: like the goal of hyperchaphy is really to get your
• 30:34
  Speaker 1: muscle closer to failure, to get that tension and stimulus
• 30:37
  Speaker 1: that it needs for the growth with strength. It's kind
• 30:40
  Speaker 1: of a skill. So there's also this adaptation of your
• 30:42
  Speaker 1: neuromuscular system being able to go in and contract more muscles,
• 30:45
  Speaker 1: you're more powerful. So thinking about moving more weight across
• 30:49
  Speaker 1: the weeks and lifting weight that's heavy enough that challenges you,
• 30:52
  Speaker 1: but you can like kind of keep it consistent across
• 30:55
  Speaker 1: the whole workout. We don't want to go do one
• 30:56
  Speaker 1: hundred and fifty pounds for our first set of squads
• 30:58
  Speaker 1: and then not be able to match that and you
• 31:00
  Speaker 1: have to go down to like eighty on the second set, right, Like,
• 31:02
  Speaker 1: we want to be able to like match that effort.
• 31:05
  Speaker 1: So we're gaining that skill and that strength and that
• 31:07
  Speaker 1: ability for our body to produce more force, and then
• 31:09
  Speaker 1: every week you might be adding a little bit of
• 31:11
  Speaker 1: weight or maybe going to be able to do an
• 31:13
  Speaker 1: extra rep. Its strength is a little less sexy sometimes
• 31:16
  Speaker 1: as hypertrophy, because sometimes it can take a few weeks
• 31:19
  Speaker 1: of being stuck and then you kind of break through
• 31:21
  Speaker 1: because you're rising to the capacity of your body. You
• 31:23
  Speaker 1: can't force your strength to match where you want it
• 31:25
  Speaker 1: to be, so to speak. So it's like your ceiling
• 31:27
  Speaker 1: rises and then you can increase to it rather than
• 31:29
  Speaker 1: people try to like force their ceiling with what they're doing.
• 31:32
  Speaker 1: That's where that progressive overload comes from that classic pressive
• 31:35
  Speaker 1: overload that people talk about. And then if you're doing
• 31:39
  Speaker 1: something like power training that might be more of your
• 31:43
  Speaker 1: classic jumping, hopping, skipping. Maybe you're lifting weights faster, so
• 31:48
  Speaker 1: instead of doing squats for you know, three by three
• 31:52
  Speaker 1: or doing them for like three by ten for more hypertrophy,
• 31:56
  Speaker 1: you're doing maybe three by five, but they're really fast
• 31:59
  Speaker 1: as fast as you can do them. Or you're doing
• 32:02
  Speaker 1: some sort of like dumbbell power clean or you know
• 32:06
  Speaker 1: something that's more power generating and force generating. Yeah, and
• 32:09
  Speaker 1: maybe that's the bread and butter workouts. The biggest thing
• 32:12
  Speaker 1: with strength and power is that a lot of women
• 32:14
  Speaker 1: come from like boot camp, group fitness, burn burn burn
• 32:18
  Speaker 1: type worlds, and it's that those exercises and the sets
• 32:22
  Speaker 1: that you're doing, you should really feel like you need two, three,
• 32:24
  Speaker 1: four five minutes of rest between them. Now, a lot
• 32:27
  Speaker 1: of people are short on time, so you don't need
• 32:28
  Speaker 1: to rest five minutes if you don't have that, but
• 32:30
  Speaker 1: you really do need that total rest time to be
• 32:34
  Speaker 1: able to go back and produce the same amount of
• 32:36
  Speaker 1: work or force that you just did in between them.
• 32:39
  Speaker 1: So even like once I think I see this a
• 32:41
  Speaker 1: lot with people as they start doing like jumping or
• 32:43
  Speaker 1: ply or power metrics or stuff, They're like, well, that
• 32:45
  Speaker 1: wasn't hard, So like I can just like thirty second
• 32:48
  Speaker 1: rest and I'll do it again. I'm like, no, your
• 32:50
  Speaker 1: body is your your central nervous system is fatigue. You
• 32:52
  Speaker 1: just don't feel it right. But in order to get
• 32:55
  Speaker 1: the most power, the most force, the most like productive
• 32:58
  Speaker 1: use of that session, you need to rest in between those,
• 33:02
  Speaker 1: so to speak. And you can still, like even if
• 33:04
  Speaker 1: you have like a power focused block, you can still
• 33:06
  Speaker 1: have strength work or hypertrophy work or is just true
• 33:08
  Speaker 1: classic lifting mixed in with that, but you might just
• 33:11
  Speaker 1: spend a little bit more time in the beginning of
• 33:13
  Speaker 1: your sessions doing some of that stuff or having a
• 33:15
  Speaker 1: day dedicated to it specifically or something like that. And
• 33:18
  Speaker 1: so those are like more hopefully specific examples of people
• 33:22
  Speaker 1: that what those can look like.
• 33:25
  Speaker 2: And so you're lumping then, like just to clarify, because
• 33:29
  Speaker 2: this is a question that I get all the time.
• 33:31
  Speaker 2: So when you're saying strength but power, you can do
• 33:36
  Speaker 2: that by moving the weight faster or doing some of
• 33:41
  Speaker 2: those pliometrics that's in the same bucket I call I.
• 33:44
  Speaker 1: I kind of group together, power plios, jumping all together,
• 33:48
  Speaker 1: because I just moving something faster, moving your body faster.
• 33:52
  Speaker 1: I think it makes it more accessible. The sports performance
• 33:56
  Speaker 1: bros would hate that if I did that, But if
• 33:58
  Speaker 1: we're talking to Gen pop people who only ever, because
• 34:02
  Speaker 1: this is what I think the industry does. They give
• 34:04
  Speaker 1: everyone bodybuilding and walking, they don't give them anything that
• 34:07
  Speaker 1: moves them faster. And that's fine. Bodybuilding is fine, walking
• 34:12
  Speaker 1: is fine. And again, my approach to training usually is
• 34:15
  Speaker 1: in your classic bro split lifting approach. That can work
• 34:18
  Speaker 1: too for the things I'm talking about if that's what
• 34:20
  Speaker 1: you like to do, and you can alternate through these
• 34:21
  Speaker 1: things too, But I think that a lot of people
• 34:25
  Speaker 1: are left out of doing things a little bit faster,
• 34:28
  Speaker 1: right For sure, reactivity in the gym, speed or power
• 34:33
  Speaker 1: is kind of left out of that equation. And I
• 34:35
  Speaker 1: lump them together because I don't care the way that
• 34:37
  Speaker 1: you do it. If your public floor can't handle jumping,
• 34:40
  Speaker 1: don't jump, that's fine. Move fast. If you can't, you know,
• 34:45
  Speaker 1: don't want to Olympic weightlift like ninety nine percent of people. Okay,
• 34:50
  Speaker 1: you can still do something with a barbell or a
• 34:53
  Speaker 1: dumbell that's moving in a little bit faster and is
• 34:55
  Speaker 1: a little bit more accessible to you. That isn't that right?
• 34:58
  Speaker 1: If you are afraid of box jumps, you don't have
• 35:00
  Speaker 1: to box jump, but you can pong a hop, you
• 35:02
  Speaker 1: can skip. I even made a video last week saying
• 35:04
  Speaker 1: doing stomps it's about like adding impact on your body
• 35:07
  Speaker 1: or the reactivity of it kind of thing. And the
• 35:09
  Speaker 1: reason I stress this a lot, I think they're finally
• 35:12
  Speaker 1: is starting to come around to this where it's like
• 35:14
  Speaker 1: acceptable to say that women or people should be doing
• 35:17
  Speaker 1: power supply of jumping something type training. For a while there,
• 35:20
  Speaker 1: it was like I saw the narrative swing too far
• 35:22
  Speaker 1: to like just lift. It's fine, you get enough of
• 35:24
  Speaker 1: what you need, And that is true. If you only
• 35:26
  Speaker 1: ever lifted, you'd get so much of what you need
• 35:28
  Speaker 1: for bone, for muscle, for help. But as we age,
• 35:31
  Speaker 1: we see power declines faster than strength, right, and even
• 35:35
  Speaker 1: potentially muscle. There's this secret loss of power that's kind
• 35:38
  Speaker 1: of happening behind the scenes, and we might not notice
• 35:41
  Speaker 1: in our forties or fifties, but as you age, it's
• 35:43
  Speaker 1: going to catch up to you. When you aren't reacting
• 35:45
  Speaker 1: when you trip or catch yourself, or when you fall
• 35:47
  Speaker 1: or things like that, and so I want people, if
• 35:50
  Speaker 1: they're willing to enable train that in some capacity in
• 35:53
  Speaker 1: the gym, because they're losing it. Right. It's kind of
• 35:55
  Speaker 1: like this silent thing. And I think there's now finally
• 35:58
  Speaker 1: to see seeing this conversation coming out about it. I
• 36:00
  Speaker 1: saw a paper where they termed it power penia like
• 36:03
  Speaker 1: their cycopenia muscle loss, but yeah, age related power loss,
• 36:06
  Speaker 1: and so you know, I think there's this idea that
• 36:09
  Speaker 1: these like things are more for athletes and young people
• 36:12
  Speaker 1: and it's not true. You see people all the time
• 36:14
  Speaker 1: as they're aging doing these things. We just saw even
• 36:16
  Speaker 1: those master sprinters. I saw all those videos going viral
• 36:19
  Speaker 1: all around the internet. That's that's having speed, having power,
• 36:23
  Speaker 1: being able to move fast right like that those people
• 36:25
  Speaker 1: are probably able to if they trip and fall, catch
• 36:29
  Speaker 1: themselves or react or you know what I mean, like
• 36:31
  Speaker 1: have that. You know, there's obviously balance and coordination, but
• 36:34
  Speaker 1: like a lot of this stuff also trains that proprioception
• 36:37
  Speaker 1: that you need in the gym by again multiple characteristics
• 36:41
  Speaker 1: of training. And it doesn't happen happen all the time
• 36:43
  Speaker 1: because I always get the well, what about balance and
• 36:45
  Speaker 1: what about you know, coordination as you're aging and like, yeah,
• 36:48
  Speaker 1: that's amazing, let's do lateral movements. It's you and to
• 36:52
  Speaker 1: overhead like we are supposed to still. I really like
• 36:55
  Speaker 1: for gen pop training, regular people training, women's training is like,
• 36:58
  Speaker 1: how can we build these things into what you're doing
• 37:00
  Speaker 1: so you're kind of getting the most bang for your
• 37:01
  Speaker 1: buck in one training program instead of having to have
• 37:04
  Speaker 1: a million workout days with a million different sessions and
• 37:06
  Speaker 1: a million different things. Because for most people, they don't
• 37:09
  Speaker 1: hope that they don't have that time. So if you
• 37:10
  Speaker 1: can put some hopping, jippings, jumping, skipping the beginning of
• 37:13
  Speaker 1: your workout, then go do your lifts. I mean, if
• 37:16
  Speaker 1: you're going to simplify this down to one a way
• 37:18
  Speaker 1: to train it would be do your warm up, do
• 37:21
  Speaker 1: some hopping, skipping, jumping or power whatever your entry point
• 37:24
  Speaker 1: is there. What you can do do some heavy compound
• 37:27
  Speaker 1: stuff that's anywhere from like three to twelve or fifteen
• 37:31
  Speaker 1: or whatever that looks like for you. Then do some
• 37:33
  Speaker 1: accessory stuff that also oscillates between like six and fifteen
• 37:36
  Speaker 1: and call it day Like that would be the most
• 37:39
  Speaker 1: simple way to get the like the most bank for
• 37:41
  Speaker 1: your buck. Kill all the birds with one stone, and
• 37:43
  Speaker 1: it's in a single program. I think when I talk
• 37:45
  Speaker 1: about power training or jumping or plan metrics, whatever you
• 37:48
  Speaker 1: term you want to use for people are like, when
• 37:50
  Speaker 1: do I have the time for that? I'm like, that
• 37:51
  Speaker 1: fits in your strength program? You put it on your
• 37:53
  Speaker 1: strength day. Yeah, So I don't want it to seem
• 37:55
  Speaker 1: like I'm making things way more complicated for people than
• 37:57
  Speaker 1: it needs to be. Doesn't need to be advanced, Like,
• 38:01
  Speaker 1: it doesn't need to be advanced. It just I like
• 38:05
  Speaker 1: having something that has people. And again, if you're only
• 38:08
  Speaker 1: doing the lifting, you're only doing the bodied building or
• 38:11
  Speaker 1: the strength training or the lifting that you're willing to do,
• 38:13
  Speaker 1: and that's what you're doing, you are getting most of
• 38:15
  Speaker 1: the way there. That is great. Like I'm not trying
• 38:17
  Speaker 1: to be just as absolute as as everyone else. But
• 38:19
  Speaker 1: if you are willing able can consider adding in some
• 38:24
  Speaker 1: of this and it doesn't have to be I think
• 38:26
  Speaker 1: they see you know some of the stuff that I do,
• 38:29
  Speaker 1: or even more advanced people do. You don't have to
• 38:32
  Speaker 1: be doing jumps down from a box to the floor
• 38:34
  Speaker 1: reacting up to get the benefit from this. You can
• 38:36
  Speaker 1: do pogo hops right like you can do. There's so
• 38:40
  Speaker 1: many entry points that are lower level that are easier
• 38:42
  Speaker 1: for you to do that you're still benefiting from it. Yea.
• 38:45
  Speaker 1: And especially in the conversation with women, is that, you know,
• 38:49
  Speaker 1: especially midlife women, the trials that are showing really good
• 38:53
  Speaker 1: benefit for like bone density usually combine strength or muscle
• 38:57
  Speaker 1: building activities, so lifting and some sort of jumping or
• 39:01
  Speaker 1: landing type activities. Right, So I like the commendation of both.
• 39:05
  Speaker 1: Does that mean that if you never do that, your
• 39:06
  Speaker 1: bones are gonna whittle away to nothing and you're gonna
• 39:09
  Speaker 1: have no muscle. No, But again, if you're willing, able
• 39:12
  Speaker 1: and capable, I like sprinkling that into it. So to
• 39:16
  Speaker 1: sum up to our original question is that don't be
• 39:18
  Speaker 1: afraid to change your program or follow a program that
• 39:21
  Speaker 1: evolves across the year that trains multiple characteristics of training,
• 39:24
  Speaker 1: because it will make you more well rounded. It will
• 39:27
  Speaker 1: touch on all of these things in some capacity in
• 39:29
  Speaker 1: one way or another without you feeling overwhelmed that you
• 39:31
  Speaker 1: have to do it all the time perfectly. I think
• 39:33
  Speaker 1: social media does a really bad job at making women
• 39:36
  Speaker 1: feel like they have to do everything all the time
• 39:37
  Speaker 1: at once in their training program, and they're already like
• 39:39
  Speaker 1: I don't even know what to do. Yeah, yeah, yeah.
• 39:42
  Speaker 1: And then also like you can change goals and say, hey,
• 39:47
  Speaker 1: I'm within the next three months working on like getting
• 39:49
  Speaker 1: my pull up right, and that could be the main
• 39:51
  Speaker 1: goal of your training cycle that you're doing, and that's
• 39:53
  Speaker 1: a great goal. Like think about training cycles not just
• 39:56
  Speaker 1: as like strength, hypertruy free power, like that's very classic.
• 39:59
  Speaker 1: You can all so think about like, hey, I'm going
• 40:01
  Speaker 1: to spend this training cycle really working on improving my
• 40:03
  Speaker 1: deadlift or getting a pull up or working on pushups,
• 40:06
  Speaker 1: and that's the main goal of that training cycle. And
• 40:09
  Speaker 1: I really really really like the idea for women to
• 40:12
  Speaker 1: set specific, like measurable goals that are not about their
• 40:17
  Speaker 1: body because it's you. Because one, indirectly, your body's going
• 40:20
  Speaker 1: to benefit from the strength and muscle that you gain
• 40:23
  Speaker 1: from pursuing some sort of specific objective goal. Right that
• 40:26
  Speaker 1: fitness is also going to benefit you regardless of if
• 40:29
  Speaker 1: your body changes are not in the process of doing it.
• 40:31
  Speaker 1: It also is going to make you feel so empowered
• 40:34
  Speaker 1: in your body. It's also going to force you to
• 40:37
  Speaker 1: follow like the structured training principles of lifting that a
• 40:40
  Speaker 1: lot of women find boring, but in a way that's
• 40:43
  Speaker 1: challenging and fun. And then you're like, oh, oh I
• 40:46
  Speaker 1: did it, or I got closer I did we're reps
• 40:48
  Speaker 1: and then something clicks in you. And that's where you
• 40:50
  Speaker 1: know if you're on the one side of the coin
• 40:51
  Speaker 1: where like I don't understand why all these muscle mommies
• 40:53
  Speaker 1: love lifting. I don't get it. It's so boring. I
• 40:55
  Speaker 1: don't like it. Like, try doing it not just as
• 40:58
  Speaker 1: a means to an end, but set a challenge, set
• 41:00
  Speaker 1: a goal, do something objective, and like you could have
• 41:02
  Speaker 1: a whole cycle of your training dedicated to specifically like
• 41:06
  Speaker 1: that goal, or in every program you do for the
• 41:09
  Speaker 1: next six months, you include a specific exercise that you're
• 41:12
  Speaker 1: trying to get better at. There's no rule that you
• 41:14
  Speaker 1: have to change your exercises every so often kind of thing.
• 41:17
  Speaker 1: And that can make it fun too, because even like
• 41:19
  Speaker 1: something that a lot of guys do that I don't
• 41:21
  Speaker 1: think women realize they're allowed to do. I try to
• 41:23
  Speaker 1: do this in some of my programming too, is like
• 41:25
  Speaker 1: it doesn't have to just be your main compound set's
• 41:27
  Speaker 1: like your squat, your deadlift, your bench, or you pull
• 41:29
  Speaker 1: up your push up, whatever, that looks like pick an accessory,
• 41:32
  Speaker 1: work that you want to get better at, yeah.
• 41:33
  Speaker 2: Pistol squat yeah, something fun.
• 41:36
  Speaker 1: Yeah, and you can make it even that could be
• 41:38
  Speaker 1: your warm up for the day or your challenger, like
• 41:40
  Speaker 1: make you know you're allowed to build things in that
• 41:42
  Speaker 1: are skill based or fun. Like I a few years
• 41:44
  Speaker 1: ago hurt. I was injured, and so I just said, Okay,
• 41:47
  Speaker 1: I can't really do lower body stuff, so I'm going
• 41:49
  Speaker 1: to spend time working on handstand push ups and handstand holds.
• 41:52
  Speaker 1: And that was just fun, right. It was a fun
• 41:54
  Speaker 1: objective and thing to work on and move in my
• 41:56
  Speaker 1: body that might feel unrealistic to a lot of people.
• 41:58
  Speaker 1: It doesn't have to be that, but like, you're allowed
• 42:01
  Speaker 1: to have fun in these goals that you're setting. It
• 42:02
  Speaker 1: just doesn't have to be so like I think the
• 42:04
  Speaker 1: internet we're trying to give women the right approach to training,
• 42:07
  Speaker 1: but I think sometimes it gets so literal that they
• 42:09
  Speaker 1: forget that it's allowed to be like enjoyable or setting
• 42:12
  Speaker 1: objective and specific goals can be fun. It just doesn't
• 42:14
  Speaker 1: have to be like if I don't lift, my bones
• 42:16
  Speaker 1: will break and I'll die, right, Like.
• 42:18
  Speaker 2: Yeah, you're not doomed if you can't do it one
• 42:20
  Speaker 2: specific way.
• 42:21
  Speaker 1: Yes, exactly, So hopefully that kind of got to the
• 42:24
  Speaker 1: point there eventually.
• 42:26
  Speaker 2: Yes, I love it. Well if we move on to
• 42:27
  Speaker 2: cardio because that gets a lot of airtime as well
• 42:33
  Speaker 2: with the different zones. But I love to post that
• 42:36
  Speaker 2: you just did recently on heart rate and zone two
• 42:41
  Speaker 2: for women and women that are newer to heart rate
• 42:45
  Speaker 2: training or even just having a good aerobic base. How
• 42:48
  Speaker 2: important is an aerobic base? When would you use a
• 42:50
  Speaker 2: heart rate monitor and how would what are the benefits
• 42:55
  Speaker 2: of all of the zones? What does that look like
• 42:58
  Speaker 2: in a training program?
• 42:59
  Speaker 1: Yeah, so I'll start this out with I feel like
• 43:02
  Speaker 1: I have become known as the zone two girl, and
• 43:04
  Speaker 1: that's the zones girl, which is so funny because I
• 43:06
  Speaker 1: feel like I'm just always trying to like clarify the
• 43:09
  Speaker 1: madness of social media. But you do not need to
• 43:12
  Speaker 1: be obsessed with zones. Like, it's so funny. Even my
• 43:14
  Speaker 1: own clients, I'm all the time, I'm like, it's not
• 43:17
  Speaker 1: that serious. Take your watch, you're not ready for it yet.
• 43:20
  Speaker 1: It's okay. So if you're listening to this, you know,
• 43:22
  Speaker 1: and you want to use zones and heart rate. Absolutely,
• 43:25
  Speaker 1: go for it. I will teach you the science of
• 43:27
  Speaker 1: why it matters on how to do that correctly. But
• 43:29
  Speaker 1: if you're just starting out and that feels like the
• 43:31
  Speaker 1: most overwhelming thing in the world. People who are new
• 43:35
  Speaker 1: to cardio, you to running, new to endurance training, you're
• 43:38
  Speaker 1: not going to be able to stay in zone too
• 43:39
  Speaker 1: unless you walk, You're just not or you move really slowly.
• 43:42
  Speaker 1: So the reality is you just don't have the underlying
• 43:45
  Speaker 1: physiology you need to stay in that for the activity
• 43:49
  Speaker 1: that you're trying to do. Yet that doesn't mean you
• 43:50
  Speaker 1: don't have a Zone two. You do right, but it's
• 43:53
  Speaker 1: going to be really hard to do that. What I
• 43:56
  Speaker 1: encourage you to do instead is that if you're new
• 43:59
  Speaker 1: to cardio, you want to have this base, an aerobic base,
• 44:01
  Speaker 1: a cardio base, and that is built with Zone two.
• 44:04
  Speaker 1: It's also built with zone three, four, and five. There
• 44:07
  Speaker 1: is not like one zone that only does like one
• 44:09
  Speaker 1: magical thing in our bodies. They all work right for
• 44:13
  Speaker 1: many people, especially if you're short in time. Zone three
• 44:16
  Speaker 1: is perfectly fine. A little bit more challenging and it's
• 44:19
  Speaker 1: not gonna, you know, kill you, and you're probably gonna
• 44:21
  Speaker 1: end up finding that your hurt. It's in that for
• 44:23
  Speaker 1: like easier work stuff because you don't have the ability
• 44:27
  Speaker 1: to stay in zone two yet and like, yeah, that's okay.
• 44:31
  Speaker 1: You're not going to die. Nothing bad's gonna happen. You're
• 44:34
  Speaker 1: not gonna instantly get fat. Like there's all these weird
• 44:37
  Speaker 1: narratives that come from every zone. I've heard every zone
• 44:40
  Speaker 1: zone two, three, and five, I think four gets like
• 44:43
  Speaker 1: not like let go, Like no one talks about zone forever.
• 44:46
  Speaker 1: And it's like, two, three, and five are all making
• 44:48
  Speaker 1: us fat, spiking our cardio cortisol, they're gonna kill us,
• 44:52
  Speaker 1: They're bad for women. They're also all simultaneously what women
• 44:54
  Speaker 1: should be doing the secret to health and longevity. Like
• 44:57
  Speaker 1: it's just it's all over the place, right, So zones
• 45:00
  Speaker 1: have a purpose. All zones contribute to your aerobic base
• 45:03
  Speaker 1: when you're new to cardio and just starting and training
• 45:05
  Speaker 1: out zones that are truly higher, those high intensity intervals,
• 45:10
  Speaker 1: those higher zones, those high intensities, they might feel a
• 45:12
  Speaker 1: little untolerable, and it doesn't mean you can't do them,
• 45:15
  Speaker 1: especially if you do them on like a bike or
• 45:17
  Speaker 1: something that's like more controlled where your movement is controlled
• 45:19
  Speaker 1: to your output and it's not scale based like a
• 45:21
  Speaker 1: rower or running. It doesn't mean you can't do them,
• 45:24
  Speaker 1: but you might have a hard time handling a lot
• 45:26
  Speaker 1: of it or a lot of it in a week,
• 45:29
  Speaker 1: like so frequent times across the week. So I usually
• 45:31
  Speaker 1: encourage beginners to start with like what is quote unquote
• 45:35
  Speaker 1: zone two to three, whether that's walking, walking at a
• 45:38
  Speaker 1: faster pace, uphill hiking, uphill running, maybe slow jogging, cycling, swimming,
• 45:43
  Speaker 1: whatever that looks like at like a four to six
• 45:45
  Speaker 1: out of ten effort, because right now your heart rate
• 45:47
  Speaker 1: and your effort are probably going to be a little
• 45:49
  Speaker 1: bit mismatched. Yeah, because you just don't have that, because
• 45:52
  Speaker 1: a lower heart rate is an adaptation to cardiovascular training,
• 45:55
  Speaker 1: regardless of even if zones are out of the equation.
• 45:58
  Speaker 1: The reason we use heart rate in general is because
• 46:01
  Speaker 1: if you were to go to an exercise lab and
• 46:02
  Speaker 1: do a VA two max test, which is like a
• 46:04
  Speaker 1: maximum exercise cardio test, it's not fun. No, the more
• 46:08
  Speaker 1: intense you go in, the oxygen you consume, it's a
• 46:11
  Speaker 1: reflection of your underlying like your mitochondria, your metabolic systems,
• 46:16
  Speaker 1: your metabolism. It's like what's going on inside your body
• 46:19
  Speaker 1: and your heart rate will increase pretty linearly with the
• 46:22
  Speaker 1: effort of what you're doing in that test, which essentially
• 46:25
  Speaker 1: all zones is doing are they're indirectly marking different places
• 46:28
  Speaker 1: your physiology are on your spectrum of fitness. But people
• 46:33
  Speaker 1: with a lower fitness status, the place of which their
• 46:36
  Speaker 1: zones happen are at a lower or earlier Right. So
• 46:40
  Speaker 1: somebody who's will use my mom as an example just
• 46:43
  Speaker 1: in me, so it's no one's offended by my fake
• 46:44
  Speaker 1: avataris my mom doesn't do any cardio, she just walks
• 46:48
  Speaker 1: a good ness, yeah, mine too. My mom started to
• 46:50
  Speaker 1: go and start doing fitness, she would hit her zone
• 46:53
  Speaker 1: two threshold pretty soon, pretty quick, pretty instantaneously. Me, who
• 46:59
  Speaker 1: just got done with the trying cycle where I was
• 47:00
  Speaker 1: running nine to eleven hours a week, can go a
• 47:03
  Speaker 1: real long time before before I hit that threshold, right,
• 47:07
  Speaker 1: So it's a it's a reflection of fitness adaptation. And
• 47:11
  Speaker 1: so I think a lot of people I see they
• 47:13
  Speaker 1: have this like I'm a moral failure because my heart
• 47:15
  Speaker 1: rate can't stay low, And no, you just have to
• 47:18
  Speaker 1: develop cardiovascular fitness and give it time. So I usually
• 47:20
  Speaker 1: tell people if you're new to cardio training, right, Like
• 47:23
  Speaker 1: you have never really done a lot of formal cardio,
• 47:26
  Speaker 1: or maybe you did a long time ago, but you
• 47:28
  Speaker 1: haven't in a while. You've lost a lot of fitness,
• 47:29
  Speaker 1: like even you know, lower levels. Still get your herright up.
• 47:33
  Speaker 1: Don't worry about the heart rate, worry about doing it,
• 47:36
  Speaker 1: worrying about like actually doing it and getting it in.
• 47:40
  Speaker 1: If your heart rate is like a bajillion and it
• 47:42
  Speaker 1: feels really hard and not sustainable, pull back so it
• 47:45
  Speaker 1: feels easier, right, Like you can still life, Yeah, like
• 47:49
  Speaker 1: you can still go easy for you relatively, but you
• 47:51
  Speaker 1: don't need to obsess about that. The only time that
• 47:54
  Speaker 1: I would tell a beginner to like really care about
• 47:56
  Speaker 1: the heart rate is if they're maybe doing something where
• 47:59
  Speaker 1: they're not hard enough to get their heart rate up
• 48:01
  Speaker 1: enough for like enough of a physiological stressure. Like a
• 48:05
  Speaker 1: lot of people will just do like passive casual walks
• 48:07
  Speaker 1: with their heart rates like forty percent of max, and
• 48:10
  Speaker 1: that's probably not stressful enough to be a cardiovascular adaptation.
• 48:13
  Speaker 1: But once you get to fifty sixty seventy, it is, right,
• 48:16
  Speaker 1: So like that's the time where I'm like, well, just
• 48:18
  Speaker 1: make sure it's not too low or too easy. But again,
• 48:20
  Speaker 1: if that's what's getting you started, like, that's fine. But
• 48:23
  Speaker 1: then as you start to gain fitness, you start to adapt,
• 48:26
  Speaker 1: maybe you get a little bit more serious. This is
• 48:28
  Speaker 1: where the zones conversation can happen, because really, at the
• 48:31
  Speaker 1: end of the day, the less you do, the less
• 48:33
  Speaker 1: zones matter. The less cardio you do in a week,
• 48:35
  Speaker 1: the less zones matter because you're not doing enough of
• 48:39
  Speaker 1: it for it to really matter. From like a stress
• 48:42
  Speaker 1: strain physiology perspective, it just matters that you're doing it right.
• 48:45
  Speaker 1: And usually my threshold for that is like, let's at
• 48:48
  Speaker 1: least get to the exercise guidelines first. If you're not
• 48:50
  Speaker 1: doing like one hundred and fifty minutes of moderate and
• 48:53
  Speaker 1: or you can trade it off for seventy minutes of
• 48:55
  Speaker 1: vigorous activity a week. So moderate is probably gonna be
• 48:58
  Speaker 1: like your zone two to three training. Vigorous is going
• 49:00
  Speaker 1: to be like three four five. There's kind of an overlap,
• 49:03
  Speaker 1: and honestly, moderate's probably zone one to zone two if
• 49:06
  Speaker 1: I'm being honest by ACSIX standards, it's actually pretty low.
• 49:09
  Speaker 1: So basically fifty to seventy percent of your heart rate
• 49:11
  Speaker 1: max is like moderate, and then seventy and above is
• 49:14
  Speaker 1: so that's zone three, four and five is considered vigorous
• 49:18
  Speaker 1: by the exercise guidelines. If you're not getting in again
• 49:21
  Speaker 1: one hundred and fifty minutes of the moderate or seventy
• 49:23
  Speaker 1: five minutes of the vigorous, it doesn't matter what you're doing.
• 49:26
  Speaker 1: It just matters that you're doing it. That's where the
• 49:28
  Speaker 1: biggest magnitude of health benefits come from the lowest decreases
• 49:32
  Speaker 1: in risk of mortality, disease, all that stuff. It continues
• 49:36
  Speaker 1: to increase to like another stepping point of like three
• 49:38
  Speaker 1: hundred minutes per week, and usually for most people, I
• 49:41
  Speaker 1: find again most of the zones data comes from elite
• 49:44
  Speaker 1: athletes doing like fifteen twenty five thirty hours a week.
• 49:48
  Speaker 1: I'm still though, I still find that people in that
• 49:52
  Speaker 1: transition phase from like getting close to three hundred or
• 49:55
  Speaker 1: up to five hundred minutes per week, which is like
• 49:57
  Speaker 1: around five to ten hours a week of like training.
• 50:00
  Speaker 1: That's where zones are gonna start to become more helpful
• 50:02
  Speaker 1: because the more you do, the more of it it's
• 50:04
  Speaker 1: gonna have to be easy. So that's where this whole
• 50:07
  Speaker 1: zone's conversation comes from, is because yes, zone two is great,
• 50:10
  Speaker 1: but the reason Zone two is great, it's not because
• 50:12
  Speaker 1: it's super magical on its own for developing an aerobic
• 50:15
  Speaker 1: base or you know, fitness or cardiovascular. It's that you
• 50:19
  Speaker 1: can only do so much hard cardio in a week
• 50:21
  Speaker 1: and recover from it. Yeah, and tolerate it. But Zone
• 50:24
  Speaker 1: two let you do more endurance or more cardio, so
• 50:29
  Speaker 1: you can gain more fitness and it's more recoverable. Right, So,
• 50:32
  Speaker 1: as you start to do more in the week, whether
• 50:34
  Speaker 1: that's more days or more minutes or more hours of cardio,
• 50:37
  Speaker 1: you can't say you're only doing all of it hard.
• 50:40
  Speaker 1: You're not gonna be able to keep adding hard hard, hard,
• 50:42
  Speaker 1: hard hard throughout the rest of your week. You're gonna
• 50:45
  Speaker 1: have to make maybe only one or two of those
• 50:47
  Speaker 1: days strategically hard. And by hard, I mean like Zone
• 50:51
  Speaker 1: four Zone five intervals, the really high heart intent stuff,
• 50:55
  Speaker 1: and then the rest of it to do more is
• 50:57
  Speaker 1: gonna have to be easy. So that way your hard
• 50:59
  Speaker 1: days can stay truly hard. They can actually be hard.
• 51:02
  Speaker 1: You can really hit those intervals, and then you're getting
• 51:04
  Speaker 1: more total cardio from doing the easy stuff, and then
• 51:08
  Speaker 1: and true endurance training. This is called polarized or pyramid
• 51:11
  Speaker 1: while training where you're intentionally separting that like the days
• 51:15
  Speaker 1: that are very truly easy and the most of them
• 51:17
  Speaker 1: are easy because of that, and then you have an
• 51:19
  Speaker 1: intentional sprinkling of like ten to thirty percent of your
• 51:22
  Speaker 1: training being like intentionally hard. Those ratios are all going
• 51:26
  Speaker 1: to depend on you. Everyone's like eighty twenty eight, this
• 51:28
  Speaker 1: and that, and it's it can really vary on the person.
• 51:31
  Speaker 1: What you can teller what you're doing. I'm a big
• 51:33
  Speaker 1: fan of everybody doing a little bit of hard cardio.
• 51:36
  Speaker 1: I like doing at least a little bit of it.
• 51:38
  Speaker 1: If once you you know your entry, you're a beginner,
• 51:40
  Speaker 1: you have some baseline. I like having at least like
• 51:43
  Speaker 1: one day a week that's a little bit harder, but
• 51:45
  Speaker 1: then you can fill in basically the rest of your
• 51:48
  Speaker 1: week with like endless amounts of zone one to zone
• 51:50
  Speaker 1: two theoretically and be fine. Of course, the more you do,
• 51:54
  Speaker 1: you might have a hard time adapting to it. But
• 51:55
  Speaker 1: like that's why people can do tons and tons of
• 51:57
  Speaker 1: endurance training in a week. But most people to this
• 52:00
  Speaker 1: are not those people, right, most of them aren't doing
• 52:02
  Speaker 1: what I'm even doing. They're doing maybe one two three
• 52:05
  Speaker 1: hours of cardio in a week, and they're like, how
• 52:07
  Speaker 1: do I maximize this? Doesn't matter what's on I'm doing
• 52:09
  Speaker 1: it in So first start with the easy to moderate
• 52:12
  Speaker 1: stuff to ease in build your base.
• 52:14
  Speaker 2: And how long would you say that that would take
• 52:16
  Speaker 2: if you're trying to build your base. Someone that's new
• 52:19
  Speaker 2: is that weeks?
• 52:20
  Speaker 1: Is that months? Long time? Aerobic adaptations are so painfully slow.
• 52:27
  Speaker 1: They take so long it's frustrating, right, like building muscle, Yeah,
• 52:33
  Speaker 1: it is very similar, but you don't really see it
• 52:35
  Speaker 1: in the same way that you do. Kind of like
• 52:37
  Speaker 1: in lifting, you get newbigates, so you get that little
• 52:40
  Speaker 1: bit of reward with it. With endurance, you get to
• 52:42
  Speaker 1: feel like crap until you don't until you don't. And
• 52:46
  Speaker 1: that's about it. And so to give you guys contacts
• 52:48
  Speaker 1: listening to this, you're not just like a thing people
• 52:51
  Speaker 1: think of. Your cardio is just your heart beating, right,
• 52:53
  Speaker 1: but you're developing your literal engines of your muscles. Cardio
• 52:57
  Speaker 1: is not your adaptation to cardio isn't just your heart
• 53:00
  Speaker 1: in your lungs, it's also your muscles, right, So inside
• 53:03
  Speaker 1: of your muscles, you're increasing the number of mitochondria, the
• 53:06
  Speaker 1: density of them, the number of capillaries, which are the
• 53:09
  Speaker 1: little tiny blood vessels that bring blood and oxygen to
• 53:11
  Speaker 1: your body, so your body can use that oxygen in
• 53:13
  Speaker 1: those mitochondria. As those mitochondria get more in size and
• 53:18
  Speaker 1: more number, they get better at using oxygen, which means
• 53:22
  Speaker 1: that you get better at pulling it from your blood,
• 53:24
  Speaker 1: using it, and being able to produce more energy and
• 53:26
  Speaker 1: metabolize more and be fitter. And those are all these
• 53:29
  Speaker 1: little tiny microscopic cellular adaptations that are happening, and they
• 53:33
  Speaker 1: take months and months and months and then years to develop, right,
• 53:37
  Speaker 1: So it's not like you have to wait years to
• 53:38
  Speaker 1: have any adaptation, but like you can keep progressing and
• 53:41
  Speaker 1: progressing and progressing those And so I usually tell people
• 53:45
  Speaker 1: if you are new to cardio other than not like
• 53:49
  Speaker 1: using zones as a buffer of like going to too
• 53:51
  Speaker 1: hard or like to too easy. You know, think of
• 53:53
  Speaker 1: your cardio as easy, medium, hard. I wouldn't obsess over
• 53:57
  Speaker 1: zones for at least six to twelve months. Sometimes it
• 54:00
  Speaker 1: makes my clients fifteen months to get their heart rate
• 54:02
  Speaker 1: to like stay in a zone two and a lot
• 54:05
  Speaker 1: for a lot of people, the staying in a zone
• 54:07
  Speaker 1: too heart rate thing. You either need to cross go
• 54:09
  Speaker 1: to a type of cardio that's like easier. So like
• 54:12
  Speaker 1: for a lot of my clients, the runners, you have
• 54:13
  Speaker 1: to go to a bike or a rower or something
• 54:15
  Speaker 1: where you can slow down enough and you don't have
• 54:17
  Speaker 1: as much of like that, you know, total body strain
• 54:20
  Speaker 1: on it, or sometimes it just requires doing more right.
• 54:25
  Speaker 1: So then my second caveat to that is like, if
• 54:27
  Speaker 1: you're not doing more than two hours of cardio in
• 54:30
  Speaker 1: a week, I wouldn't obsess too too much about your
• 54:34
  Speaker 1: heart rates being in like the perfect zones. Again, thinking
• 54:37
  Speaker 1: about your days as like easier cardio days, medium cardio days,
• 54:41
  Speaker 1: or hard cardio days. And for most people, you're gonna
• 54:43
  Speaker 1: have like your easy moderate in the same kind of day,
• 54:46
  Speaker 1: and then you're truly hard hard sessions right where you're
• 54:49
  Speaker 1: going all out kind of thing. And that just because
• 54:52
  Speaker 1: the volume is what likes those adaptations, that makes that
• 54:54
  Speaker 1: easier for it to happen. But look at trends of
• 54:57
  Speaker 1: your heart rate dropping across workouts over time other than
• 55:00
  Speaker 1: obsessing about like in the moment, like looking at your
• 55:02
  Speaker 1: watch obsessively, because that's just gonna spar spike your heart
• 55:04
  Speaker 1: rate even more right while you're doing it. So if
• 55:07
  Speaker 1: you're not, if you haven't been doing cardio consistently for
• 55:09
  Speaker 1: like six months, a year, a year and a half,
• 55:12
  Speaker 1: just give it time and then two. Sometimes it takes
• 55:17
  Speaker 1: doing more to see that really really shift, because again,
• 55:21
  Speaker 1: cardio is like lifting. Volume drives a lot of the adaptations,
• 55:25
  Speaker 1: and a lot of people don't have the time to
• 55:28
  Speaker 1: do the volumes needed. Now this is where high intensity,
• 55:31
  Speaker 1: though can play a role, because high intensity training does
• 55:35
  Speaker 1: give a lot of the similar overlapping benefits as the
• 55:39
  Speaker 1: easy training, but you get more of a big stress
• 55:42
  Speaker 1: or stimulus on your system. It develops the same things
• 55:44
  Speaker 1: that we talked about before. It improves a lot of
• 55:47
  Speaker 1: those things, but you do it with a lot less time,
• 55:49
  Speaker 1: and there's more stress per dose, so it's like more
• 55:52
  Speaker 1: super concentrated. Now you can't do a ton of it, right, Like,
• 55:55
  Speaker 1: I don't want people to be like, well, then I'm
• 55:57
  Speaker 1: just gonna do like seventies we go high intensity interval training. No,
• 55:59
  Speaker 1: because it's all going to be moderate. It's none if
• 56:00
  Speaker 1: it's going to actually stay truly high. But that's where
• 56:04
  Speaker 1: you know it's not just you don't just get better
• 56:06
  Speaker 1: at zone two by doing zone two. You'd get better
• 56:08
  Speaker 1: at aerobic fitness across the board by doing a variety
• 56:12
  Speaker 1: of zones that train your physiology in different ways and
• 56:15
  Speaker 1: stress it different ways, and all of that benefits the
• 56:18
  Speaker 1: adaptations that make your heart rate lower at the same
• 56:21
  Speaker 1: relative effort or pace or output over time. So it
• 56:26
  Speaker 1: will still benefit that. And if you don't have as
• 56:28
  Speaker 1: much time, like you know, you've built the base, you've
• 56:30
  Speaker 1: done easy to moderate stuff. You're you know, you're not
• 56:33
  Speaker 1: the beginner anymore. You want to get a little bit
• 56:35
  Speaker 1: more specific. Add in the hard day, see how you tolerate,
• 56:38
  Speaker 1: and then maybe you add in a second hard day
• 56:40
  Speaker 1: if you tolerate that. I don't really think that more
• 56:43
  Speaker 1: than two hard days is necessary for most people, you
• 56:47
  Speaker 1: know what I mean. I really don't have the time
• 56:49
  Speaker 1: with the time and the training and life stress kind
• 56:51
  Speaker 1: of thing. But you will see benefits from that. And
• 56:54
  Speaker 1: like even I give the example of I know I'm
• 56:56
  Speaker 1: very extreme, so you don't have to think my fittest
• 56:59
  Speaker 1: goals need to be yours. But the year I trained
• 57:00
  Speaker 1: for my hundred miler, I just basically did Zone two.
• 57:03
  Speaker 1: The entire years. I did a little bit of high
• 57:05
  Speaker 1: and hard intense stuff early in the year, but because
• 57:07
  Speaker 1: I came off an injury. You know that I finally healed.
• 57:10
  Speaker 1: I was too cautious to do a bunch of volume
• 57:12
  Speaker 1: and the intensity altogether, and you don't need to be
• 57:15
  Speaker 1: I wasn't trying to be fast at one hundred miles.
• 57:17
  Speaker 1: I was trying to finish. Yeah, finished one hundred miles.
• 57:21
  Speaker 1: And it was funny though, because as soon as I
• 57:22
  Speaker 1: finished that, I started to go. Last year, I spent
• 57:24
  Speaker 1: a lot more time doing harder, faster stuff. So I
• 57:27
  Speaker 1: did less volume, but I did like more of my
• 57:30
  Speaker 1: training sessions really hard, and I gained so much fitness
• 57:34
  Speaker 1: so fast because when I had the aerobic base, but
• 57:37
  Speaker 1: then I gave the intensity on top of that. And
• 57:40
  Speaker 1: I think a lot of people they jump in right
• 57:42
  Speaker 1: to the intensity and it's really hard to do that
• 57:46
  Speaker 1: on top of like no foundations. So I like to
• 57:48
  Speaker 1: have a little bit of that there. But if you
• 57:51
  Speaker 1: have some of that, then when you add the hard
• 57:53
  Speaker 1: stuff to it, it's like lightning fuel for your fitness,
• 57:56
  Speaker 1: and they combined together to really like maximize that to speak.
• 58:00
  Speaker 2: So and that's the best part is if you take
• 58:03
  Speaker 2: that and you're getting fit that way in those zones
• 58:06
  Speaker 2: that also translates into the weights room, where you can
• 58:09
  Speaker 2: recover faster between sets, you can lift more, you can
• 58:12
  Speaker 2: move more muscle mass like, all of that kind of
• 58:14
  Speaker 2: goes hand in hand. Which is why I'm assuming you
• 58:17
  Speaker 2: have that triad. Is that it's all important and it's
• 58:20
  Speaker 2: where do you fit that in in a week? And
• 58:22
  Speaker 2: if we shift the conversation that now to metabolism, yeah,
• 58:27
  Speaker 2: and body composition, which I love that we're getting the message.
• 58:33
  Speaker 2: And again, I grew up in the eighties nineties era
• 58:37
  Speaker 2: where it was thin as in or on the cardio.
• 58:40
  Speaker 2: This is where all of these women, all of us
• 58:43
  Speaker 2: women that are in this age bracket kind of fit in.
• 58:46
  Speaker 2: So I love that we're not always focusing on let's
• 58:51
  Speaker 2: get thinner, let's lose weight. However, the majority of women
• 58:56
  Speaker 2: that come to me at this phase of life are like, cool,
• 59:02
  Speaker 2: But I also have a little bit of weight that
• 59:04
  Speaker 2: I need to lose that I put on over the years.
• 59:07
  Speaker 1: I'm not happy with it.
• 59:09
  Speaker 2: Let's talk about what that looks like. And another big
• 59:14
  Speaker 2: question that comes up when we're talking about metabolism is
• 59:17
  Speaker 2: does our metabolism slow down? At what age does it
• 59:20
  Speaker 2: slow down? Is it menopause related or is it age related?
• 59:23
  Speaker 2: And then second part of that, which will come later,
• 59:27
  Speaker 2: is how quickly would you go into or can you
• 59:30
  Speaker 2: go into low energy availability? Because that's a big topic too,
• 59:35
  Speaker 2: and it comes with some women not even wanting to
• 59:38
  Speaker 2: be in a deficit for a day or two because
• 59:41
  Speaker 2: they're terrified of low energy availability. But then you have
• 59:44
  Speaker 2: women that have been dieting for their entire life.
• 59:48
  Speaker 1: Yeah, yeah, it is a lot, and I think that again,
• 59:53
  Speaker 1: menopause comes with all these other side effect symptoms and
• 59:55
  Speaker 1: things that are happening. But I had a great conversation
• 59:58
  Speaker 1: with something today and it's a really good point, like
• 1:00:00
  Speaker 1: how much of this is being exacerbated by this lifestyle
• 1:00:03
  Speaker 1: of like restricting, under eating, working against your body, not
• 1:00:07
  Speaker 1: being on the same side with your body, depleting your
• 1:00:09
  Speaker 1: body for years now. Don't get me wrong, there's women
• 1:00:11
  Speaker 1: who are very, very high fitness oriented and still struggle
• 1:00:14
  Speaker 1: with this. That's not to dismiss this, but I wonder
• 1:00:17
  Speaker 1: how much of this is like perimenopause and menopause become
• 1:00:19
  Speaker 1: like gasoline to the fire of that, so to speak.
• 1:00:22
  Speaker 1: And so yeah, I mean to the conversation we just had.
• 1:00:25
  Speaker 1: If you guys are coming from the world of you've
• 1:00:28
  Speaker 1: only been doing cardio, well, then the strength conversation is
• 1:00:30
  Speaker 1: probably a little bit more important for you, right kind
• 1:00:33
  Speaker 1: of thing. And you might be like, Okay, yeah, let's
• 1:00:34
  Speaker 1: I do compulsive cardio, right, And so the solution for you,
• 1:00:39
  Speaker 1: and I'm leading metabolism with this is to pull back, right.
• 1:00:43
  Speaker 1: I'm a cardio queen. I'm all about cardio. We just
• 1:00:45
  Speaker 1: talked about me being an ultranurson runner. And if you're
• 1:00:47
  Speaker 1: not listening to this on a video or you've never
• 1:00:49
  Speaker 1: seen me, I'm a muscle hamster too. Like it's so
• 1:00:51
  Speaker 1: funny because everyone knows me. It's like this cardio queen
• 1:00:53
  Speaker 1: and this like endurance junkie and I'm like, actually, just like.
• 1:00:56
  Speaker 2: You're right in the middle.
• 1:00:57
  Speaker 1: I mean such a lot of it. Well, yeah, I'm
• 1:00:59
  Speaker 1: such a ball and muscle so prolifting. So I you know,
• 1:01:04
  Speaker 1: the reason I lead with that is because muscle is
• 1:01:07
  Speaker 1: such an important organ of metabolism. It is such an
• 1:01:11
  Speaker 1: important organ of metabolism, and for so many women, I
• 1:01:14
  Speaker 1: think that you know, they don't recognize that they started
• 1:01:18
  Speaker 1: losing muscle a decade before they realize they're losing muscle. Right, Yeah,
• 1:01:23
  Speaker 1: So like if you're listening to this in your thirties,
• 1:01:25
  Speaker 1: like me, girlfriends, this all applies to you too as well.
• 1:01:28
  Speaker 1: Your twenties, Yes as well, because you're really peaking in
• 1:01:31
  Speaker 1: your bone building and your muscle building and your twenties
• 1:01:34
  Speaker 1: right teams to twenties, and if you don't keep lifting
• 1:01:38
  Speaker 1: to maintain it, starting in your thirties, you start to
• 1:01:40
  Speaker 1: lose muscle like three to eight percent per decade, and
• 1:01:42
  Speaker 1: men women lose it pretty similar. Then menopause itself doesn't
• 1:01:47
  Speaker 1: appear to specifically and explicitly cause muscle loss independent of age.
• 1:01:53
  Speaker 1: At this time, there might be some changes in like
• 1:01:55
  Speaker 1: muscle quality and power that's coming out that I think
• 1:01:57
  Speaker 1: is really exciting because I think explain some of women's
• 1:02:00
  Speaker 1: perceptual experience versus like the true like tissue loss quote unquote.
• 1:02:04
  Speaker 1: But if you've already been losing muscle for a decade,
• 1:02:07
  Speaker 1: or you never really trained to build it, or for
• 1:02:09
  Speaker 1: a lot of women, they go they spent their thirties
• 1:02:11
  Speaker 1: having babies and going through cycles of just depleting their
• 1:02:13
  Speaker 1: body for their children and all this stuff. It's just
• 1:02:16
  Speaker 1: all valid. I'm not saying this dismiss any of this.
• 1:02:18
  Speaker 1: Then they knock on the door their forties and the
• 1:02:20
  Speaker 1: fifties and they're.
• 1:02:20
  Speaker 2: Like, oh shit, I'm in trouble.
• 1:02:23
  Speaker 1: Yes, And so muscle plays a massive role in our
• 1:02:27
  Speaker 1: It's like up to seventy percent of your energy expenditure
• 1:02:31
  Speaker 1: across the day in general is just like keeping you alive.
• 1:02:34
  Speaker 1: And a lot of that's like muscle is driving a
• 1:02:37
  Speaker 1: lot of that. Now, the caveat there is that, weirdly enough,
• 1:02:41
  Speaker 1: gaining more muscle tissue doesn't like massively increase your metabolch grade.
• 1:02:44
  Speaker 1: It's like something like ninety to thirteen calories a day
• 1:02:46
  Speaker 1: per kilogram, But like the baseline skeletal muscle organ contributes
• 1:02:52
  Speaker 1: a lot to our daily energy needs of just like
• 1:02:55
  Speaker 1: keeping us alive, so to speak. It's really important. So
• 1:02:58
  Speaker 1: I say this because it appears that at the time
• 1:03:02
  Speaker 1: everyone puts your pitchwork downs. We'll give our caveats in
• 1:03:04
  Speaker 1: a second. That a lot of the loss or declines
• 1:03:08
  Speaker 1: and metabolism or metabolic rate that we see in women
• 1:03:12
  Speaker 1: in perry postmenopause forties to fifties largely like there's a
• 1:03:16
  Speaker 1: few different studies where they either look cross sectional, so
• 1:03:19
  Speaker 1: like three different groups of women that are all different
• 1:03:21
  Speaker 1: ages and compare them they'll follow women for like five
• 1:03:24
  Speaker 1: years through the menopause transition. There's word and study where
• 1:03:28
  Speaker 1: they compared like mothers to their daughters. So there's like
• 1:03:30
  Speaker 1: kind of some genetic like comparison there, and when you can,
• 1:03:35
  Speaker 1: you do sometimes see a lower metabolic rate. But then
• 1:03:38
  Speaker 1: often when you control for muscle mass or activity levels,
• 1:03:42
  Speaker 1: that seems to be the thing that's contributing to the
• 1:03:44
  Speaker 1: gap of what we see versus what we expect or
• 1:03:47
  Speaker 1: the changes that occurred. Right. So typically it's either you know,
• 1:03:51
  Speaker 1: participants who have more muscle or maintained more muscle that's
• 1:03:56
  Speaker 1: more associated with maintaining that metabolic rate, or participants who
• 1:04:02
  Speaker 1: have a drop in metabolism or metabolic great it seems
• 1:04:05
  Speaker 1: to be associated by like lower daily activity. Now women
• 1:04:08
  Speaker 1: hate this answer, they say, I don't believe the science.
• 1:04:11
  Speaker 1: I hate it because in my experience, I've changed absolutely
• 1:04:13
  Speaker 1: nothing and everything changed. Right. So there is some interesting
• 1:04:17
  Speaker 1: data too that came some of this coming from my
• 1:04:19
  Speaker 1: post doc lab. Not that that's indu alt be all,
• 1:04:22
  Speaker 1: but just data that I'm very familiar with. Is that
• 1:04:24
  Speaker 1: they did these studies where they will variant suppressed premenopausal
• 1:04:27
  Speaker 1: women and basically like short term bring them down to
• 1:04:30
  Speaker 1: postmenopausal levels just to study as like a mimicking model
• 1:04:33
  Speaker 1: of menopause. It's not the same as like naturally going
• 1:04:35
  Speaker 1: through the transition, but it's a pretty blunt and aggressive
• 1:04:38
  Speaker 1: like switch of hormones for five months. And in some
• 1:04:41
  Speaker 1: of the studies they found that this was also found
• 1:04:44
  Speaker 1: in like rodent models, and they did in humans that
• 1:04:47
  Speaker 1: these mice or women will spontaneously move their activity less
• 1:04:52
  Speaker 1: when estrogen is suppressed, but when it's added back that
• 1:04:55
  Speaker 1: is restored, so they're kind of like naturally moving more
• 1:04:58
  Speaker 1: across the day kind of thing.
• 1:05:00
  Speaker 2: So this is like a horrible study that who signed
• 1:05:03
  Speaker 2: up for that, I know, I know, ye bless their hearts.
• 1:05:06
  Speaker 1: Yes, there's a lot, Yeah, so you know there could
• 1:05:08
  Speaker 1: be there is a potential influence here of like hormones
• 1:05:11
  Speaker 1: are dropping and you're indirectly not being aware of the
• 1:05:14
  Speaker 1: fact that you are spontaneously moving less across a day
• 1:05:17
  Speaker 1: because a lot of people don't realize that you're Everyone
• 1:05:20
  Speaker 1: talks about neat as like going for walks or walking
• 1:05:22
  Speaker 1: from your car to the grocery store. Neat is not
• 1:05:25
  Speaker 1: this pre planned extra movement baked into today. Neat is
• 1:05:28
  Speaker 1: me fidgeting in this chair right now, or me like
• 1:05:31
  Speaker 1: not being able to sit down, or me like.
• 1:05:33
  Speaker 2: Choosing not to go do the laundry because you're kind
• 1:05:35
  Speaker 2: of spent from your.
• 1:05:37
  Speaker 1: Yeah, five hour run. Yes, yes, so like neat is
• 1:05:40
  Speaker 1: a lot of that contribution that non exercise activity and
• 1:05:43
  Speaker 1: expenditure that we have each day is kind of like
• 1:05:46
  Speaker 1: you're not aware of it. You're not aware that you're
• 1:05:48
  Speaker 1: doing it, right kind of thing. My husband jokes at
• 1:05:50
  Speaker 1: me and my dog, my tiny golden quote unquote, stay
• 1:05:54
  Speaker 1: lean or thin or whatever word you want to use,
• 1:05:56
  Speaker 1: because we can't sit down, right, Like, he jokes that,
• 1:05:59
  Speaker 1: like that we're the same. And that's why because my
• 1:06:02
  Speaker 1: new Pyrenees eats just as much as my golden, and
• 1:06:05
  Speaker 1: she can't lose weight, right, they're on the same exact diet.
• 1:06:07
  Speaker 1: But Pieranees now needs to go on a special kibble
• 1:06:10
  Speaker 1: because she can't lose the weight that she needs to lose,
• 1:06:12
  Speaker 1: right versus my golden And me and my husband keep
• 1:06:14
  Speaker 1: joking because that's us in dog form, right, Like I
• 1:06:17
  Speaker 1: mean as much as this grown man kind of thing.
• 1:06:19
  Speaker 1: And but part of that is just like this, you know,
• 1:06:22
  Speaker 1: we you potentially are decreasing your movement without being aware
• 1:06:26
  Speaker 1: of it. And again, not just these ovariance oppression trials,
• 1:06:29
  Speaker 1: we see it also in women they put accelerometers on
• 1:06:31
  Speaker 1: them when they're also testing metabolism. They see this like
• 1:06:34
  Speaker 1: change in daily weekly activity at least in the study
• 1:06:37
  Speaker 1: period of time. And you know, again that might not
• 1:06:41
  Speaker 1: be true for you, but it's also giving an easy
• 1:06:44
  Speaker 1: answer of like, well, maybe I can just be more
• 1:06:46
  Speaker 1: aware of like quote unquote hitting steps right, Like I
• 1:06:48
  Speaker 1: know that that feels so dismissive to a lot of
• 1:06:50
  Speaker 1: women's experience in perry impostmental pause, but like it's at
• 1:06:53
  Speaker 1: least a controllable outcome of something that I can objectively
• 1:06:55
  Speaker 1: tell you that might influence some of it. Mixed with
• 1:07:00
  Speaker 1: if you've been losing muscle for a decade before you're
• 1:07:04
  Speaker 1: even there, and then you get the gasoline of the
• 1:07:06
  Speaker 1: fire of you know, okay, now I'm sleeping poorly for
• 1:07:10
  Speaker 1: sleep and changes appetite cravings, food satiety. Okay, that also
• 1:07:14
  Speaker 1: makes you move less. You're less inclined to exercise, you're
• 1:07:16
  Speaker 1: less inclined to move more. That's one compounding factor that's
• 1:07:19
  Speaker 1: making this all worse. And maybe you're having a harder
• 1:07:22
  Speaker 1: time than recovering estrogen being down potentially, you know, we're
• 1:07:25
  Speaker 1: seeing a lot of reports of women more and more.
• 1:07:27
  Speaker 1: We need more answers of this and science if like
• 1:07:30
  Speaker 1: joint tendon, ligament fatigue, recovery issues right with training and
• 1:07:33
  Speaker 1: not feeling good so you're not recovering session a session
• 1:07:37
  Speaker 1: up there, that's also impacting you know, muscle development, recoverability,
• 1:07:40
  Speaker 1: movement across the day, and then symptom burden across you know,
• 1:07:44
  Speaker 1: across all this. So there's a lot of factors going
• 1:07:46
  Speaker 1: into why you might not be building or developing or
• 1:07:48
  Speaker 1: maintaining muscle or activity, but those seem to be two
• 1:07:51
  Speaker 1: big contributors to it. And then obviously like lifting is
• 1:07:54
  Speaker 1: the best solution for that. That's why earlier when we
• 1:07:56
  Speaker 1: talked about lifting, I'm like, if you don't really have
• 1:07:58
  Speaker 1: a good baseline of muscle spin kind of like I
• 1:08:00
  Speaker 1: talked about spending like six twelve fifteen months really just
• 1:08:03
  Speaker 1: working on developing your cardiovascular phase, have it all in
• 1:08:07
  Speaker 1: phase of like if you didn't have your muscle mommy
• 1:08:10
  Speaker 1: phase where you got like super hard in the like
• 1:08:12
  Speaker 1: in like aggressive about your training, you should do it.
• 1:08:15
  Speaker 1: Because a lot of people who are like really fit
• 1:08:17
  Speaker 1: and really muscular, it seems like no matter what they do,
• 1:08:20
  Speaker 1: it's because they have that phase, that period of time,
• 1:08:23
  Speaker 1: but that maybe one two three year period where they
• 1:08:25
  Speaker 1: went like really hard in lifting, right, Like I did
• 1:08:29
  Speaker 1: that in my twenties, and I I reaped the benefit
• 1:08:32
  Speaker 1: still from having that density and time that I did
• 1:08:34
  Speaker 1: that kind of thing. And it doesn't mean that you're
• 1:08:36
  Speaker 1: too late. If you didn't do that in your twenties,
• 1:08:37
  Speaker 1: you can do that at forty five, you can do
• 1:08:39
  Speaker 1: that at fifty, you can do that at sixty, you
• 1:08:41
  Speaker 1: can you can still develop and build muscle at all
• 1:08:44
  Speaker 1: these age but like have your period of time of
• 1:08:46
  Speaker 1: like kind of going all in and really really focusing
• 1:08:48
  Speaker 1: on that, because that kind of gives you an advantage
• 1:08:51
  Speaker 1: of having that baseline with everything else you do moving forward.
• 1:08:54
  Speaker 1: And again that that's at least what we're seeing in
• 1:08:57
  Speaker 1: the data on metabolc rate. You know, the biggest trial
• 1:09:00
  Speaker 1: ever done on humans is they took all of the
• 1:09:03
  Speaker 1: samples from all of the doubly labeled water labs in
• 1:09:05
  Speaker 1: the country. I worked at a doubly labeled water lab
• 1:09:07
  Speaker 1: one of them at my post talk here in Colorado,
• 1:09:11
  Speaker 1: and Essentially, you swallow isotopes for a week and then
• 1:09:14
  Speaker 1: they collect the p and then they measure your energy
• 1:09:16
  Speaker 1: metabolism essentially by analyzing the isotopes in people's urine. But
• 1:09:21
  Speaker 1: it's one of the most accurate forms of energy metabolism
• 1:09:24
  Speaker 1: because it's literally in your body and it's the turnover
• 1:09:29
  Speaker 1: of these isotopes essentially tells you how much your metabolk
• 1:09:32
  Speaker 1: rate is burning and you can like indirectly calculate it.
• 1:09:35
  Speaker 1: I'm kind of like trying to really water down the
• 1:09:36
  Speaker 1: science here, So if you're a metabolism scientists, I'm trying
• 1:09:39
  Speaker 1: for people's sake too.
• 1:09:40
  Speaker 2: But it's super expensive, too.
• 1:09:42
  Speaker 1: Super expensive. But in these studies, they all have this
• 1:09:45
  Speaker 1: big coalition of all these scientists and they kind of
• 1:09:49
  Speaker 1: they have like this big master data of it. And
• 1:09:52
  Speaker 1: so basically they downloaded all of this data from this
• 1:09:54
  Speaker 1: huge data set. So any doubly labeled water study that
• 1:09:57
  Speaker 1: was like going on since they started this group, they
• 1:10:00
  Speaker 1: took all the data and they put it together. So
• 1:10:02
  Speaker 1: there was like thousands and thousands and thousands of people
• 1:10:05
  Speaker 1: in this study. Actually was just setting in something yesterday
• 1:10:07
  Speaker 1: and now I can't remember the top of my head
• 1:10:08
  Speaker 1: of how many it was, but it was like over
• 1:10:10
  Speaker 1: maybe it is over one hundred thousand, maybe a couple
• 1:10:12
  Speaker 1: hundred thousand. Maybe I'm wrong, I don't know. Anyway, huge study,
• 1:10:16
  Speaker 1: and they basically graft energy expenditure all the way from
• 1:10:20
  Speaker 1: infants to people that are elderly. Because you did some babies.
• 1:10:24
  Speaker 1: They literally have moms squeeze the diaper out into a
• 1:10:26
  Speaker 1: little tube. Yeah, yeah, they do this with babies. They
• 1:10:28
  Speaker 1: do these studies with babies, and you can see this
• 1:10:31
  Speaker 1: massive increase in energy expenditure when people are kids, teens,
• 1:10:35
  Speaker 1: when you're younger, because it's just very energy costly, you're growing,
• 1:10:38
  Speaker 1: you're developing all that stuff. But then around the twenties
• 1:10:41
  Speaker 1: it starts to stabilize and it really doesn't change much
• 1:10:45
  Speaker 1: until the sixties, and then it starts to like once
• 1:10:48
  Speaker 1: you get into your mid to late sixties into your seventies,
• 1:10:50
  Speaker 1: it starts to drop off. Right. That's this massive human
• 1:10:54
  Speaker 1: trial that doesn't.
• 1:10:54
  Speaker 2: Appear to page related, massive difference related.
• 1:10:58
  Speaker 1: Yeah, And that was my next point that I wanted
• 1:11:01
  Speaker 1: to get to with this, is that one of the
• 1:11:03
  Speaker 1: hardest things about metabolisms are menopause research is that aging
• 1:11:08
  Speaker 1: and menopause happen together like a men diagram, and so
• 1:11:12
  Speaker 1: many of the things that happen with menopause also happen
• 1:11:15
  Speaker 1: with aging. That's why they do those studies that I
• 1:11:17
  Speaker 1: was talking about earlier where they ovarian suppressed premenopausal woman
• 1:11:20
  Speaker 1: because it removes the age factor, so you can see
• 1:11:22
  Speaker 1: what's a hormonal factor versus Like if you do the
• 1:11:25
  Speaker 1: same thing and older women, you can kind of tease
• 1:11:28
  Speaker 1: out that a little bit in the age versus like
• 1:11:31
  Speaker 1: hormones question, it's not exactly the same, but it's really
• 1:11:33
  Speaker 1: you can't you can't tease out what's menopause versus being fifty, right,
• 1:11:38
  Speaker 1: like perfectly in a study because you can't you can't
• 1:11:41
  Speaker 1: undo the age component, right, and so it's really really hard.
• 1:11:44
  Speaker 1: And so a lot of the things that happen during
• 1:11:47
  Speaker 1: menopause are things that happen naturally with age and or
• 1:11:53
  Speaker 1: also happen to men. Sometimes they happen to men like
• 1:11:56
  Speaker 1: a little later, right, Like men do eventually have like
• 1:11:58
  Speaker 1: gonatal failure so to speak, like eventually, like you get
• 1:12:01
  Speaker 1: old enough, you're not you know, having you know, erections
• 1:12:04
  Speaker 1: as frequently, or testosterone might be lowering. It's not like
• 1:12:07
  Speaker 1: they don't they are completely you know, they go through
• 1:12:11
  Speaker 1: immune for me and they're living their life like a
• 1:12:12
  Speaker 1: prepubus and boy for their entire life. Like, no, that's
• 1:12:15
  Speaker 1: not that's not the reality. But women go through this
• 1:12:18
  Speaker 1: like transition phase of it, right, And some studies show
• 1:12:22
  Speaker 1: faster muscle loss. You know, some studies show no change
• 1:12:26
  Speaker 1: of muscle with this, but you know, same thing with
• 1:12:28
  Speaker 1: metabolic rate. We see this, but usually when you control
• 1:12:30
  Speaker 1: for other factors, there's other things like at play that
• 1:12:33
  Speaker 1: are contributing to this. And that's a good example of
• 1:12:35
  Speaker 1: my and also right kind of thing. And so when
• 1:12:38
  Speaker 1: we then they'll look because women hear this and they go, Okay, well,
• 1:12:41
  Speaker 1: like I don't believe this because you're saying nothing's changing,
• 1:12:43
  Speaker 1: but everything has changed for me. But there are data
• 1:12:48
  Speaker 1: that show changes in body composition and that is pretty
• 1:12:50
  Speaker 1: well established. So like I made a post recently saying like,
• 1:12:52
  Speaker 1: metabolic rate really doesn't change, and women like, well, my
• 1:12:54
  Speaker 1: body change. It was like, those are two different conversations,
• 1:12:57
  Speaker 1: but to people, calories and body composition are the same
• 1:13:00
  Speaker 1: conversation because it's calories and calories out has been shoved
• 1:13:02
  Speaker 1: down our throats since the day you opened Instagram. For
• 1:13:05
  Speaker 1: the first time ever on fitless Instagram. And so you know,
• 1:13:09
  Speaker 1: we do have shifts in the way your body stores fat.
• 1:13:13
  Speaker 1: So typically premenopausal women stormer weight in their glutes, their hips,
• 1:13:18
  Speaker 1: their lower body, and then when you transition through perry
• 1:13:23
  Speaker 1: into postmenopause, you have this shifting of that than to
• 1:13:26
  Speaker 1: your central abdomen. So even if your body weight didn't change,
• 1:13:29
  Speaker 1: like say your body weight stayed the same, you would
• 1:13:31
  Speaker 1: store more of that weight in your mid section. So
• 1:13:34
  Speaker 1: whether that's central atipostu meaning like the minnobelly you know,
• 1:13:38
  Speaker 1: in that kind of terminology that you see or we
• 1:13:41
  Speaker 1: hear people talking a lot about changes and increases in
• 1:13:43
  Speaker 1: visceral atipost isssue, And that's the fat that's around your
• 1:13:46
  Speaker 1: organs that does increase with menopause, and that is the
• 1:13:51
  Speaker 1: fat that is more risky. Right, even if you don't
• 1:13:53
  Speaker 1: like that little bit of belly fat you can pinch
• 1:13:55
  Speaker 1: on around your lower mid section, it's usually not metabolically
• 1:13:59
  Speaker 1: as like risky to have that as the tissue that
• 1:14:02
  Speaker 1: is around your organs, and that's what is of more concern.
• 1:14:06
  Speaker 1: So again there's two conversations like I would have changed
• 1:14:08
  Speaker 1: my body, but also metabolicl here as well with women,
• 1:14:11
  Speaker 1: and we can get more into that in a second,
• 1:14:12
  Speaker 1: but you do have this shifting of central fat, so
• 1:14:15
  Speaker 1: if you're gaining weight in your stomach, you're not making
• 1:14:17
  Speaker 1: that up. That is well established. The Swan studies, you know,
• 1:14:21
  Speaker 1: really really established that. That was a really great series
• 1:14:23
  Speaker 1: of studies done at menopause a women. That has a
• 1:14:26
  Speaker 1: lot of great data that came out of it. That's established.
• 1:14:29
  Speaker 1: They also, you know, women on average tend to gain
• 1:14:33
  Speaker 1: I always mess up the kilos versus pound conversions, so
• 1:14:36
  Speaker 1: I'm gonna just put the asterisk here that this might
• 1:14:38
  Speaker 1: not be exact. It's something like five to ten pounds
• 1:14:41
  Speaker 1: is reported on average through the five kilos. Yeah, through
• 1:14:46
  Speaker 1: the menopause transition. Whether we know exactly what's causing I
• 1:14:49
  Speaker 1: think that's the question of frustration for women is like, well,
• 1:14:51
  Speaker 1: what's causing that and how do I fix it? Right?
• 1:14:53
  Speaker 1: We that is reported, like that weight gain that you're
• 1:14:55
  Speaker 1: experiencing isn't something that scientists are saying isn't happening? Like
• 1:14:59
  Speaker 1: that's I think a a lot of women think that
• 1:15:01
  Speaker 1: is the conversation being had and it's not. We do
• 1:15:03
  Speaker 1: see changes in central storage we also do see that
• 1:15:06
  Speaker 1: women report, on average that you track them, that there
• 1:15:10
  Speaker 1: are these increases in body weight. Now is that everyone? No?
• 1:15:15
  Speaker 1: Is there are there women who are more extreme than that? Yes,
• 1:15:17
  Speaker 1: are the women who sometimes lose weight. Yes, there's always
• 1:15:19
  Speaker 1: going to be the spectrum of people. But on average women,
• 1:15:22
  Speaker 1: it's something like five to ten kilos or pounds, and
• 1:15:24
  Speaker 1: that's a bigger range if you convert it, depending on
• 1:15:27
  Speaker 1: which one it is. I can never figure remember which
• 1:15:29
  Speaker 1: unit it is. But the point is that weight gain
• 1:15:32
  Speaker 1: is reported, seeing established. It's not something that you're making up.
• 1:15:36
  Speaker 1: But the bigger question I think right now in all
• 1:15:39
  Speaker 1: of this that women are really frustrated with is like, Okay,
• 1:15:43
  Speaker 1: then what's what do I do about it? Right? And
• 1:15:45
  Speaker 1: I think that's where they're feeling kind of gas lit
• 1:15:47
  Speaker 1: online by a lot of people who are saying, well, like,
• 1:15:49
  Speaker 1: it's not your metabolism, you're just lying to yourself. Just
• 1:15:52
  Speaker 1: track harder. And I think there's two conversations at hand.
• 1:15:56
  Speaker 1: I think there is some truth to the fact that
• 1:15:59
  Speaker 1: we have science that shows that people overestimate their activity
• 1:16:03
  Speaker 1: and underestimate how much they eat. That is established, that
• 1:16:07
  Speaker 1: is true, that is seen, that is noted, and I
• 1:16:10
  Speaker 1: know that that sucks to be told that, but like
• 1:16:13
  Speaker 1: it is also something that we as humans are just
• 1:16:15
  Speaker 1: really bad at quantifying. I also think there's the conversation
• 1:16:19
  Speaker 1: of and this isn't me pointing women fingers at women,
• 1:16:21
  Speaker 1: is that they're trying really hard in the gym, but
• 1:16:24
  Speaker 1: trying hard and doing things that are effective are not
• 1:16:26
  Speaker 1: always the same things. So you're like, oh, I'm working
• 1:16:29
  Speaker 1: really hard, but I'm not gaining that muscle or doing
• 1:16:31
  Speaker 1: you know what I mean, or like getting the results
• 1:16:33
  Speaker 1: that I want. So maybe you are trying hard and
• 1:16:35
  Speaker 1: putting a lot of effort forth, and that is true,
• 1:16:38
  Speaker 1: but maybe it's not structured in a way that's getting
• 1:16:41
  Speaker 1: you the most results of what you're actually trying to
• 1:16:42
  Speaker 1: get during that time, you know, mixed with there's a
• 1:16:46
  Speaker 1: lot of potential indirect This is the nuance here, indirect
• 1:16:51
  Speaker 1: factors coming in. So there's some data that suggests that
• 1:16:55
  Speaker 1: menopause shifts the way that you you like the basically
• 1:16:59
  Speaker 1: like what you have food preferences for or crave or
• 1:17:03
  Speaker 1: drive to eat versus like satidae and all these other factors.
• 1:17:06
  Speaker 1: So there's some stuff that suggests that potentially, like if
• 1:17:09
  Speaker 1: you're not eating enough protein, you might start eating more
• 1:17:12
  Speaker 1: to indirectly bring in that protein. Essentially, it's like protein seeking,
• 1:17:15
  Speaker 1: so to speak. It's called a protein leverage theory. So
• 1:17:18
  Speaker 1: that way, like, if you're not getting what you need
• 1:17:19
  Speaker 1: and from your diet, you might indirectly be eating more
• 1:17:22
  Speaker 1: to try to obtain it from whatever foods you're getting.
• 1:17:25
  Speaker 1: You might also start eating more hyper palatable foods, things
• 1:17:27
  Speaker 1: that are more rewarding, more enjoyable. But that also is
• 1:17:30
  Speaker 1: compounded by the fact that, like I mentioned earlier, if
• 1:17:31
  Speaker 1: you're sleeping really poorly, you also want to eat high calorie,
• 1:17:35
  Speaker 1: hyper palatable kind of foods. And so there is potentially
• 1:17:38
  Speaker 1: a lifestyle mechanism of like you're indirectly eating in a
• 1:17:42
  Speaker 1: way that is more hypocaloric and not realizing that you're
• 1:17:45
  Speaker 1: doing it. But I do think there's something else possibly
• 1:17:50
  Speaker 1: going on for women who really truly they're like they're
• 1:17:52
  Speaker 1: doing the lifting, the weights, they they they're doing their
• 1:17:55
  Speaker 1: best to sleep, they're doing their best to support their body,
• 1:17:58
  Speaker 1: and they're still finding that gaining weight. They don't feel
• 1:18:01
  Speaker 1: like themselves all these things, and that's real and valid, right,
• 1:18:03
  Speaker 1: Like I wish I could come and hear as a
• 1:18:04
  Speaker 1: scientist and say like, here's the magic solution, because you know,
• 1:18:07
  Speaker 1: even for a lot of women, like medical hormone therapy
• 1:18:10
  Speaker 1: or hormone replacement therapy. Now it's called medical hormone therapy
• 1:18:13
  Speaker 1: for those listening, but you might know, but HRT you know,
• 1:18:17
  Speaker 1: it's so what is this magic nzetta for the solution?
• 1:18:19
  Speaker 1: But we actually don't see weight loss necessarily with it.
• 1:18:23
  Speaker 1: We don't actually see more muscle gain with it. That's
• 1:18:25
  Speaker 1: why I like the conversation of like, oh it is
• 1:18:28
  Speaker 1: it hormones is really messy because when you add the
• 1:18:30
  Speaker 1: hormones back, it doesn't fix the problem.
• 1:18:34
  Speaker 2: You made some really important points here with the fact
• 1:18:38
  Speaker 2: that there are so many things being thrown at us.
• 1:18:40
  Speaker 2: There's a lot going on at this time of life.
• 1:18:43
  Speaker 2: If you have any parting words for women that are
• 1:18:47
  Speaker 2: just a couple of bullet points to focus on that
• 1:18:49
  Speaker 2: are not overwhelming, what would they be?
• 1:18:51
  Speaker 1: Yeah, So I would say, first and foremost, find a
• 1:18:56
  Speaker 1: good training plan. Just find a good training plan. I
• 1:18:59
  Speaker 1: think for sony women, you're going to cut through so
• 1:19:01
  Speaker 1: much BS for yourself if you don't try to diy
• 1:19:03
  Speaker 1: spin your wheels yourself. Just get a coach or a
• 1:19:06
  Speaker 1: program or an app or whatever it is. You got
• 1:19:09
  Speaker 1: two people right here who can help you, but there's
• 1:19:11
  Speaker 1: plenty of others out there. Get a good training plan
• 1:19:13
  Speaker 1: that will challenge you and remove the thinking for you
• 1:19:16
  Speaker 1: right partless is you're exhausted thinking that second, think about
• 1:19:21
  Speaker 1: where you can support your lifestyle that supports you even
• 1:19:25
  Speaker 1: if your body composition doesn't change overnight. So improving the
• 1:19:29
  Speaker 1: quality of your nutrition and or supporting your sleep even
• 1:19:32
  Speaker 1: if it is interrupted from hormone fluctuations and changes. Where
• 1:19:36
  Speaker 1: can you do to make your life better supported with that,
• 1:19:39
  Speaker 1: including asking for help or support from your spouse, your kids,
• 1:19:43
  Speaker 1: people around you. Right, and thinking about again improving diet quality,
• 1:19:49
  Speaker 1: not restricting and going back into the shoo dieting cycle.
• 1:19:52
  Speaker 1: I really encourage women to take a break from that
• 1:19:55
  Speaker 1: dieting mindset. Just it seems really hard when you're saying, oh,
• 1:19:59
  Speaker 1: weight gain has come. But also but I think that
• 1:20:02
  Speaker 1: for so many of you, you will see so many
• 1:20:03
  Speaker 1: more results if you actually just spend some time just
• 1:20:06
  Speaker 1: eating normally and eating in a healthy way and not
• 1:20:10
  Speaker 1: trying to restrict or do the undereat overeat cycle. Just
• 1:20:12
  Speaker 1: give yourself some time there I think that that will
• 1:20:14
  Speaker 1: give you some of the most surprising benefits. Do two
• 1:20:18
  Speaker 1: to three days of during training per week, do one
• 1:20:21
  Speaker 1: hard cardio day, and then as much other activity cardio
• 1:20:25
  Speaker 1: that you possibly want to fit into your life, and
• 1:20:28
  Speaker 1: adjust that to your life. You can adjust those numbers
• 1:20:30
  Speaker 1: or scales those by whatever we talked about earlier, by
• 1:20:33
  Speaker 1: type of workout, goal preference, all of the things. And
• 1:20:38
  Speaker 1: then at the end of the day, don't be afraid
• 1:20:40
  Speaker 1: to advocate for yourself with your doctors, medical professionals, asking
• 1:20:45
  Speaker 1: for help or support that you need, and making sure
• 1:20:47
  Speaker 1: people listen to you and you feel hurd and you're
• 1:20:49
  Speaker 1: getting the help that you actually need if you feel
• 1:20:51
  Speaker 1: like you need additional support beyond what you're doing in
• 1:20:55
  Speaker 1: your lifestyle and your training and in the gym. And
• 1:20:58
  Speaker 1: then most of all, like give yourself some grace. I
• 1:21:01
  Speaker 1: think that we so important. So many women in their
• 1:21:05
  Speaker 1: midlife I see are just like so mean to themselves
• 1:21:08
  Speaker 1: and angry about all of this. But like changes happen,
• 1:21:11
  Speaker 1: it's and some of them are gonna happen regardless right
• 1:21:15
  Speaker 1: age happens. But a lot of things we talked about
• 1:21:18
  Speaker 1: can slow the rate of that or improve the experience
• 1:21:21
  Speaker 1: of that or the outcome of that. But you know,
• 1:21:24
  Speaker 1: don't forget to also like think about what these choices
• 1:21:28
  Speaker 1: are doing that allow you to like live a life
• 1:21:30
  Speaker 1: on your terms and live a better life and enjoy
• 1:21:33
  Speaker 1: your life and like have the fitness and the health
• 1:21:35
  Speaker 1: to do the things that you want to do too
• 1:21:37
  Speaker 1: or have fun with it. It doesn't just have to
• 1:21:39
  Speaker 1: be like this doom and gloom narrative of like it's
• 1:21:41
  Speaker 1: all downhill kind of thing easier said than done. Right, Like,
• 1:21:46
  Speaker 1: there's a lot of very frustrating things that are happening
• 1:21:48
  Speaker 1: at this point in time, but I many, but there's
• 1:21:51
  Speaker 1: also like it's a great opportunity to choose your health
• 1:21:54
  Speaker 1: and choose yourself and choose you in the process and
• 1:21:58
  Speaker 1: or also do that alongside advocating for your health and
• 1:22:01
  Speaker 1: your fitness along the way.
• 1:22:02
  Speaker 2: Yes, I love it. Thank you, Alyssa, and thank you
• 1:22:04
  Speaker 2: for the work that you're doing. I'm excited to see
• 1:22:07
  Speaker 2: what comes up in the rinks over the next decade
• 1:22:11
  Speaker 2: or so with not only the research, but to kind
• 1:22:14
  Speaker 2: of see where you're going as you're leading this generation
• 1:22:19
  Speaker 2: that's coming up into the perry and postmenopausal phase of
• 1:22:24
  Speaker 2: life and where, what conversations we're having that so, thank
• 1:22:27
  Speaker 2: you so much for joining me.
• 1:22:29
  Speaker 1: Thank you so much for having me, Thanks for listening everyone.
• 1:22:32
  Speaker 2: If you enjoyed this episode, please consider giving us a
• 1:22:35
  Speaker 2: five star rating and sharing the body Pod with your friends.