Latest / Mocktail Minutes / Midlife Weight Gain with Julie

Transcript

Midlife Weight Gain with Julie · Mocktail Minutes

0:21
Track 1: All right.
0:21
Track 1: Hello everyone.
0:22
Track 1: Welcome to Mocktail Minutes.
0:24
Track 1: This is Bailey
0:25
brianna-_1_09-25-2023_123315: And this is Brianna.
0:26
Track 1: Today.
0:27
Track 1: We do have a guest, which we will introduce in just a moment, but I am drinking a swoon.
0:32
Track 1: Again, it's the half iced tea, half lemonade.
0:35
Track 1: These, they're kind of becoming my favorite drinks, so, oh, and they kind of match me today.
0:40
brianna-_1_09-25-2023_123315: That's not the.
0:42
brianna-_1_09-25-2023_123315: Remember you had one like a couple weeks back and it, it tastes like a blueberry muffin in a can.
0:45
brianna-_1_09-25-2023_123315: Is that
0:46
Track 1: that Rev?
0:47
Track 1: Was it Revive?
0:48
brianna-_1_09-25-2023_123315: There we go.
0:48
brianna-_1_09-25-2023_123315: That's what that was.
0:49
brianna-_1_09-25-2023_123315: Nevermind.
0:50
Track 1: or it might've been another one, but this one, this was the one they had the Barbie flavor with the like pink lemonade.
0:57
Track 1: And it tasted like after you spent a night drinking too much and then you're just throwing up stomach acid.
1:02
Track 1: That's what it tasted like.
1:04
brianna-_1_09-25-2023_123315: My favorite.
1:05
brianna-_1_09-25-2023_123315: Perfect.
1:06
brianna-_1_09-25-2023_123315: Well that's good to know.
1:08
brianna-_1_09-25-2023_123315: I'm ha I always show my cup and it doesn't matter.
1:10
brianna-_1_09-25-2023_123315: It's my cup.
1:11
brianna-_1_09-25-2023_123315: I'm drinking the watermelon element today.
1:14
Track 1: Mm-hmm.
1:14
brianna-_1_09-25-2023_123315: I think it's my favorite flavor, but that's what I'm happy today.
1:16
brianna-_1_09-25-2023_123315: So.
1:17
brianna-_1_09-25-2023_123315: So it's.
1:18
Track 1: I tried the, I think it's lemon habanero element this weekend.
1:22
brianna-_1_09-25-2023_123315: I wanted to make like a margarita from it, like a spicy margarita.
1:25
brianna-_1_09-25-2023_123315: I don't, it sounds good.
1:26
brianna-_1_09-25-2023_123315: I haven't
1:27
Track 1: it was.
1:28
Track 1: It wasn't like terrible, but I'm not a spicy person, so if you like spicy, you'd probably like it.
1:32
brianna-_1_09-25-2023_123315: I love it.
1:33
brianna-_1_09-25-2023_123315: Today we have Julie with us.
1:35
brianna-_1_09-25-2023_123315: I'm super excited about this episode because she's gonna be talking about some stuff that we get a lot of questions on, and I feel like she's gonna give it to you today.
1:43
brianna-_1_09-25-2023_123315: So do you wanna introduce yourself and tell us what you do?
1:46
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah, sure.
1:46
julie-przybyka--she-her-_1_09-25-2023_123315: So my name is Julie Privila, so P R Z Y B Y L A.
1:50
julie-przybyka--she-her-_1_09-25-2023_123315: In case you never really knew how to say it, PRI.
1:54
julie-przybyka--she-her-_1_09-25-2023_123315: I get that a lot too.
1:55
julie-przybyka--she-her-_1_09-25-2023_123315: Julie, how do you say your name?
1:56
julie-przybyka--she-her-_1_09-25-2023_123315: But I'm a registered dietician and certified personal trainer.
1:59
julie-przybyka--she-her-_1_09-25-2023_123315: I've been in the health and wellness field for probably 20 years now.
2:03
julie-przybyka--she-her-_1_09-25-2023_123315: I started with teaching group fitness when I was in college and then had a weight loss journey when I was in grad school.
2:09
julie-przybyka--she-her-_1_09-25-2023_123315: I.
2:09
julie-przybyka--she-her-_1_09-25-2023_123315: I did a career 180, turned one way and decided to go become a registered dietician.
2:14
julie-przybyka--she-her-_1_09-25-2023_123315: So I've been a dietician now for 12 years and I own my own private practice, so I own vibrant nutrition and fitness.
2:20
julie-przybyka--she-her-_1_09-25-2023_123315: Hence the hair that kind of goes with that.
2:24
julie-przybyka--she-her-_1_09-25-2023_123315: I was just at a music festival this weekend, so the thought of anything other than water makes my stomach cringe because I didn't drink enough water this weekend.
2:34
Track 1: Yes,
2:35
brianna-_1_09-25-2023_123315: That's funny.
2:35
brianna-_1_09-25-2023_123315: I love it.
2:37
Track 1: awesome.
2:37
Track 1: Yeah.
2:38
Track 1: Water.
2:38
Track 1: Water is the great OG
2:41
brianna-_1_09-25-2023_123315: Water.
2:41
brianna-_1_09-25-2023_123315: Yeah.
2:43
Track 1: But today we were gonna kind of focus on the menopause slash midlife especially for women, because I know, I feel like I've had an influx of women that I've been working with that it's like they come in, they talk to me, whether it's through Instagram or coming into my office, and they're like, I turned 40, and I looked at the scale and I'm like, what happened?
3:03
Track 1: So I think this is a very important topic to talk about because sometimes It's a very big defeating feeling and it's like, all right, this happens and there's nothing I else I can do because what I've always done in my twenties and thirties is no longer working, so I'm just doomed for the rest of my life.
3:21
brianna-_1_09-25-2023_123315: Which obviously is not true, but I will say your body's a little bit different.
3:25
brianna-_1_09-25-2023_123315: You gotta do things a little bit differently.
3:28
brianna-_1_09-25-2023_123315: Honestly, maybe some things you probably should have been doing in your twenties and thirties, most people don't.
3:34
brianna-_1_09-25-2023_123315: So let's get into it.
3:36
Track 1: So Julie, do you wanna start off kind of sharing what are your thoughts when someone comes to you and they're like, have that I turned 40 and I look down and I don't know where this weight came from.
3:47
julie-przybyka--she-her-_1_09-25-2023_123315: Gosh, there's so, there's so much to unpack
3:49
Track 1: Yeah.
3:49
julie-przybyka--she-her-_1_09-25-2023_123315: question because that's all I hear every single day is I work with women in this, this stage of life.
3:54
julie-przybyka--she-her-_1_09-25-2023_123315: So in midlife, in their thirties, forties, fifties, and even sixties, when they look at themselves and go, shoot, I don't really know what happened.
4:02
julie-przybyka--she-her-_1_09-25-2023_123315: I was just living my life and then all of a sudden I start packing on this weight and then I try every diet and nothing works.
4:08
julie-przybyka--she-her-_1_09-25-2023_123315: So those are the things I hear all the time.
4:10
julie-przybyka--she-her-_1_09-25-2023_123315: So it's, it's often I don't know what to do with myself.
4:13
julie-przybyka--she-her-_1_09-25-2023_123315: I'm gaining all this weight, but nothing is working.
4:15
julie-przybyka--she-her-_1_09-25-2023_123315: So it's this really confusing time of, well, what should I do?
4:19
julie-przybyka--she-her-_1_09-25-2023_123315: And then, not to mention, the whole nutrition realm is entirely confusing for the average consumer.
4:25
julie-przybyka--she-her-_1_09-25-2023_123315: Let alone a nutrition professional.
4:26
julie-przybyka--she-her-_1_09-25-2023_123315: Like we sometimes have to worry like, well, what's really right these days?
4:30
julie-przybyka--she-her-_1_09-25-2023_123315: Like,'cause there's so much stuff out there.
4:32
julie-przybyka--she-her-_1_09-25-2023_123315: So for the, for the women that come to see me, they typically say, yeah, I've tried everything and I don't know what to do, because they're just so overwhelmed with what to do that they don't know what to do.
4:42
julie-przybyka--she-her-_1_09-25-2023_123315: So for the most part, I try to dial it back and try to make sure women know that it doesn't have to be complicated and that it really is just boil, dialing it back to getting your pri your protein, prioritizing that, prioritizing your fiber.
4:58
julie-przybyka--she-her-_1_09-25-2023_123315: And then of course the way we move our bodies is entirely different in midlife.
5:02
julie-przybyka--she-her-_1_09-25-2023_123315: And so I'm actually in my midlife.
5:05
julie-przybyka--she-her-_1_09-25-2023_123315: So when I started, when I turned 40, I wouldn't say I felt the same way as, oh, my body is really changing.
5:11
julie-przybyka--she-her-_1_09-25-2023_123315: I just have noticed that I can't do the things I used to be able to do.
5:16
julie-przybyka--she-her-_1_09-25-2023_123315: still, still recover?
5:17
julie-przybyka--she-her-_1_09-25-2023_123315: Well, speaking of which, the music fest, I probably could have been, you know, really, really partying over the weekend with as, as a 20 year old.
5:24
julie-przybyka--she-her-_1_09-25-2023_123315: But then as a 40 year old, of course I my body's taking a little bit harder, so that's for sure.
5:28
julie-przybyka--she-her-_1_09-25-2023_123315: But yeah, like for the most part, that's where I try to dial it back with those women is.
5:33
julie-przybyka--she-her-_1_09-25-2023_123315: And are we prioritizing protein in midlife?
5:35
julie-przybyka--she-her-_1_09-25-2023_123315: Most women are not.
5:37
julie-przybyka--she-her-_1_09-25-2023_123315: For most women that come to see me when we do and analyze their nutrition, most of the time they're maybe making 50% of their recommendations of protein intake and fiber's.
5:47
julie-przybyka--she-her-_1_09-25-2023_123315: Another thing that they're not, they're not meeting.
5:49
julie-przybyka--she-her-_1_09-25-2023_123315: So that's where I typically start to focus their nutrition changes and behavior changes.
5:55
brianna-_1_09-25-2023_123315: Yeah.
5:56
julie-przybyka--she-her-_1_09-25-2023_123315: But yeah, like that.
5:57
julie-przybyka--she-her-_1_09-25-2023_123315: We can start with that.
5:58
julie-przybyka--she-her-_1_09-25-2023_123315: I know you probably have some things that you would wanna interject here, but I have so much more to say about that.
6:01
julie-przybyka--she-her-_1_09-25-2023_123315: For sure.
6:02
brianna-_1_09-25-2023_123315: I wanna, I wanna ask, because this is, Again, like when we're talking about like of course it's confusing for the consumer.
6:11
brianna-_1_09-25-2023_123315: I see tons of different dieticians online giving different recommendations for what you just said, like protein.
6:17
brianna-_1_09-25-2023_123315: So you know, my recommendations that I have for clients are usually much higher than they would think.
6:22
brianna-_1_09-25-2023_123315: And so I wanted to get your kind of like, take on it.
6:24
brianna-_1_09-25-2023_123315: What are your protein recommendations or what do you think like midlife women require?
6:29
julie-przybyka--she-her-_1_09-25-2023_123315: So, absolutely.
6:30
julie-przybyka--she-her-_1_09-25-2023_123315: So I tend to recommend one gram of protein per pound of body weight.
6:35
julie-przybyka--she-her-_1_09-25-2023_123315: And so that, I don't know what that is in kilograms, but I, I try to make sure it's easy for the average American to understand.
6:41
julie-przybyka--she-her-_1_09-25-2023_123315: So one gram of protein per pound of body weight.
6:44
julie-przybyka--she-her-_1_09-25-2023_123315: So if you weigh 150 pounds, you are shooting for 150 grams of protein.
6:47
julie-przybyka--she-her-_1_09-25-2023_123315: Most folks don't do that because, let's think about it.
6:50
julie-przybyka--she-her-_1_09-25-2023_123315: When we grab food that we want, that we crave, that we enjoy, is it chicken?
6:55
julie-przybyka--she-her-_1_09-25-2023_123315: Is it beef?
6:56
julie-przybyka--she-her-_1_09-25-2023_123315: Is it like those?
6:58
julie-przybyka--she-her-_1_09-25-2023_123315: Not readily available types of protein sources.
7:01
julie-przybyka--she-her-_1_09-25-2023_123315: No, it's not.
7:01
julie-przybyka--she-her-_1_09-25-2023_123315: you're you're grabbing crackers, chips, cookies, the things that are super, super processed.
7:06
julie-przybyka--she-her-_1_09-25-2023_123315: So obviously they're not gonna get their protein intake unless they're planning for it.
7:10
julie-przybyka--she-her-_1_09-25-2023_123315: And that's the biggest thing is I tell people, you're not gonna make it.
7:13
julie-przybyka--she-her-_1_09-25-2023_123315: You're not gonna get your protein if you're not prioritizing it, and you're not planning for it in every single meal.
7:18
julie-przybyka--she-her-_1_09-25-2023_123315: So I constantly talk about, okay, is your plate balanced?
7:22
julie-przybyka--she-her-_1_09-25-2023_123315: Are you getting a great amount of protein for breakfast?
7:24
julie-przybyka--she-her-_1_09-25-2023_123315: Most people don't.
7:26
julie-przybyka--she-her-_1_09-25-2023_123315: What do you guys find there is what most people do for breakfast.
7:30
brianna-_1_09-25-2023_123315: Like really it's higher carbs, easy drop and go higher carbs, low low protein.
7:35
brianna-_1_09-25-2023_123315: That's just what people are doing.
7:37
brianna-_1_09-25-2023_123315: No, and it's, it's so true.
7:39
brianna-_1_09-25-2023_123315: Like fir first of all, women in general are just not getting enough protein.
7:43
brianna-_1_09-25-2023_123315: Like I don't, I.
7:45
brianna-_1_09-25-2023_123315: I have so many theories and I don't wanna go down a rabbit hole.
7:47
brianna-_1_09-25-2023_123315: Okay?
7:48
brianna-_1_09-25-2023_123315: But like why women are told don't eat protein and do cardio when women literally need to build up their skeleton throughout their whole life.
7:56
brianna-_1_09-25-2023_123315: You know, whatever.
7:57
brianna-_1_09-25-2023_123315: But that can seem like really crazy, the whole one gram per pound body weight.
8:03
brianna-_1_09-25-2023_123315: But like if you're shooting for that, it's much easier to reach weight loss goals and health goals because you're satiated.
8:10
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
8:10
julie-przybyka--she-her-_1_09-25-2023_123315: Hundred percent.
8:12
brianna-_1_09-25-2023_123315: No.
8:12
Track 1: like that you mentioned the planning part of things because while, yes, it sounds like all three of us are kind of teaching, let's keep it simple, let's keep it basic.
8:20
Track 1: Let's not add stress to our brain, but there is always that part where you do have to plan something because we can't just be going out to the wild and be like, yeah, I'm gonna eat protein.
8:30
Track 1: But how are you gonna get that into your meal?
8:33
Track 1: And yeah, it probably will be more challenging at first, especially if you're not used to eating that much protein or if you're not used to preparing food.
8:41
Track 1: It will be a lot different if you grab a Pop-Tart for breakfast versus like putting together a smoothie or making some eggs or having hard boiled eggs ready to go.
8:51
Track 1: So I think that's a part too, that's important that it may seem a little harder at first, but your body will thank you and Many women are coming to me, they're wanting to lose weight, but getting enough protein goes beyond weight loss too, like bone health.
9:04
Track 1: And that's something I mentioned to someone actually this morning that I was working with, and she was like, well, I don't have osteoporosis.
9:10
Track 1: I don't need to worry about them.
9:11
Track 1: Like, well, you don't know, but let's think about like the future.
9:15
Track 1: Let's age nicely.
9:17
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
9:18
julie-przybyka--she-her-_1_09-25-2023_123315: right.
9:19
brianna-_1_09-25-2023_123315: Smoothly
9:20
julie-przybyka--she-her-_1_09-25-2023_123315: And so when we say we wanna make things super simple, so this is what I do for my clients and I'm sure you guys probably do something similar, but I start with what they have and then I usually tell them, just increase what you're doing.
9:30
julie-przybyka--she-her-_1_09-25-2023_123315: So maybe that is you had a maybe not so balanced dinner and maybe your, your portion of chicken wasn't as big as it needs to be.
9:37
julie-przybyka--she-her-_1_09-25-2023_123315: So I, I do a lot of teaching on this is what an average three and a half to four ounces of chicken is gonna look like.
9:43
julie-przybyka--she-her-_1_09-25-2023_123315: It's gonna give you this amount of protein.
9:46
julie-przybyka--she-her-_1_09-25-2023_123315: A lot of times they look at me and go, Oh, I don't usually eat that much.
9:49
julie-przybyka--she-her-_1_09-25-2023_123315: Like it's, it's educating about what the sizes of portions should be to get that protein in.
9:54
julie-przybyka--she-her-_1_09-25-2023_123315: But it's also understanding how it changes your body.
9:58
julie-przybyka--she-her-_1_09-25-2023_123315: In fact, I just had a client who told me the same thing, Hey Julie, I had a bigger portion of fish at dinner tonight, our last night.
10:04
julie-przybyka--she-her-_1_09-25-2023_123315: And then I wasn't as hungry.
10:06
julie-przybyka--she-her-_1_09-25-2023_123315: I didn't snack.
10:07
julie-przybyka--she-her-_1_09-25-2023_123315: I didn't go to the pantry at nine o'clock.
10:09
julie-przybyka--she-her-_1_09-25-2023_123315: When I went, I should have been going to bed'cause I just didn't think about it.
10:12
julie-przybyka--she-her-_1_09-25-2023_123315: And so that right there tells you that.
10:15
julie-przybyka--she-her-_1_09-25-2023_123315: If you're not getting enough protein and you find yourself snacking, then the simple solution it's just increase what you're already doing.
10:21
julie-przybyka--she-her-_1_09-25-2023_123315: Don't overcomplicate it.
10:23
brianna-_1_09-25-2023_123315: Yeah,
10:23
Track 1: I think that's easiest too, especially with that animal protein.
10:26
Track 1: Just Do a larger portion.
10:28
Track 1: I think sometimes the hardest is that breakfast meal, and that's where we come in and kind of help you like, all right, this is what you can do to just add to it without also having to eat five eggs, because not everyone wants to eat five eggs at one time.
10:41
brianna-_1_09-25-2023_123315: Right.
10:41
brianna-_1_09-25-2023_123315: And I'll say like if you put, like Bailey said, it might seem a little bit overwhelming at first, but you need to build those habits.
10:48
brianna-_1_09-25-2023_123315: Like you're in a routine already.
10:50
brianna-_1_09-25-2023_123315: You don't realize like you have your habits set, you just need to tweak'em a little bit.
10:54
brianna-_1_09-25-2023_123315: And I had a client this week who was like, I prepped some things for breakfast or I made sure I had things on hand, and I'm not gonna lie, I felt so much less overwhelmed.
11:03
brianna-_1_09-25-2023_123315: Throughout the day and I was, yeah.
11:06
brianna-_1_09-25-2023_123315: So we wanna keep it simple, but there's some work that goes in with it.
11:09
brianna-_1_09-25-2023_123315: But you're gonna be thankful for that.
11:11
brianna-_1_09-25-2023_123315: And then when you have your new habits established, it is more simple.
11:15
Track 1: It gets easier.
11:16
brianna-_1_09-25-2023_123315: Yeah, it does.
11:17
Track 1: Mm-hmm.
11:18
brianna-_1_09-25-2023_123315: that's kind of like the protein.
11:19
brianna-_1_09-25-2023_123315: Let's go into the other things you were gonna talk about.
11:21
brianna-_1_09-25-2023_123315: 'cause you're like, let's start with protein.
11:23
brianna-_1_09-25-2023_123315: You talked about fiber a bit.
11:25
Track 1: Fiber is one that I notice a lot of people kind of lacking in where it's maybe a vegetable at dinner.
11:31
Track 1: Otherwise, that's only the time we're getting veggies and I'm like, oh yeah, and your fiber wine bar not my favorite.
11:36
Track 1: Let's get some fruits and veggies,
11:39
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah, I mean, same thing with fiber.
11:41
julie-przybyka--she-her-_1_09-25-2023_123315: So of course we have to talk about what comes along with fiber and your digestive health is certainly that big indicator.
11:47
julie-przybyka--she-her-_1_09-25-2023_123315: So I have another client who is struggling with digestive health, and so we just started adding things high, high in fiber.
11:54
julie-przybyka--she-her-_1_09-25-2023_123315: And wouldn't you know her digestive health and go Health and going to the bathroom improved?
11:58
julie-przybyka--she-her-_1_09-25-2023_123315: As soon as we did that, she's like, I feel so much better.
12:02
julie-przybyka--she-her-_1_09-25-2023_123315: I'm
12:02
Track 1: And you didn't have to spend hundreds of dollars on testing because you just got that foundational piece down.
12:09
Track 1: And it fixed the issue.
12:11
brianna-_1_09-25-2023_123315: Yeah.
12:12
julie-przybyka--she-her-_1_09-25-2023_123315: it's something so super simple.
12:14
julie-przybyka--she-her-_1_09-25-2023_123315: So when I teach balanced plates, it truly is, what's your protein source?
12:18
julie-przybyka--she-her-_1_09-25-2023_123315: What's your fiber source?
12:20
julie-przybyka--she-her-_1_09-25-2023_123315: And then are your carbohydrates balanced on the plate versus overwhelming the plate?
12:25
julie-przybyka--she-her-_1_09-25-2023_123315: You know what I mean?
12:26
julie-przybyka--she-her-_1_09-25-2023_123315: Like I try not to have them base their whole meal on rice and then put things on top of rice.
12:31
julie-przybyka--she-her-_1_09-25-2023_123315: It is, do you have your, your protein source first, then your vegetables, then you add in the rice.
12:36
Track 1: Mm-hmm.
12:37
brianna-_1_09-25-2023_123315: Just balancing it out, a lot of times you can take stuff that you're already eating and we just need to like tweak the portions of it and like you got it for the most part.
12:48
julie-przybyka--she-her-_1_09-25-2023_123315: and it's partly because of confusing information.
12:50
julie-przybyka--she-her-_1_09-25-2023_123315: So people think that nutrition should be hard.
12:53
julie-przybyka--she-her-_1_09-25-2023_123315: People think that if we wanna lose weight, then it's gotta be some huge drastic change.
12:59
julie-przybyka--she-her-_1_09-25-2023_123315: And when it's not, they're like, oh, this is, this is all it is.
13:01
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
13:02
julie-przybyka--she-her-_1_09-25-2023_123315: It doesn't have to be this hard.
13:04
brianna-_1_09-25-2023_123315: Yeah.
13:05
brianna-_1_09-25-2023_123315: So sweet.
13:05
brianna-_1_09-25-2023_123315: 'cause it's not gonna be sustainable if it's.
13:08
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
13:08
Track 1: That feels like we have to be super strict about it, otherwise it's not gonna work.
13:12
Track 1: And then it's funny, every time I start working with new people, they're like, I think I'm doing this wrong.
13:17
Track 1: I'm like, why?
13:18
Track 1: You tell me.
13:19
Track 1: You're telling me how great you feel.
13:20
Track 1: You're telling me your clothes are getting looser.
13:23
Track 1: What feels wrong?
13:24
Track 1: Well, it just seems too simple compared to all these other things I had to do.
13:28
Track 1: I'm like, well, you're not put on this earth to diet your life away and go back and forth through losing the same 10, 20 pounds every year.
13:36
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
13:38
Track 1: So you had kind of mentioned movement a little bit.
13:41
Track 1: Do you wanna jump into how does fitness look a little different, especially in this mid lifetime period?
13:47
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah, so this is something I'm super passionate about because this is something that women get wrong all the time,
13:53
Track 1: Yeah.
13:55
julie-przybyka--she-her-_1_09-25-2023_123315: and I hear it all the time.
13:56
julie-przybyka--she-her-_1_09-25-2023_123315: Julia, I don't need to, I don't need to lift weights.
13:58
julie-przybyka--she-her-_1_09-25-2023_123315: Let me just go run on the treadmill.
14:00
julie-przybyka--she-her-_1_09-25-2023_123315: Let me just go get on the elliptical and do the cardio that's gonna burn calories.
14:04
julie-przybyka--she-her-_1_09-25-2023_123315: And I really think the world is somewhat changing in this area because we are speaking so highly of strength training.
14:10
julie-przybyka--she-her-_1_09-25-2023_123315: But every single woman in her twenties, all the way up to even her sixties, seventies, eighties, need to be strength training.
14:16
julie-przybyka--she-her-_1_09-25-2023_123315: And you guys know this, but it really is truly to preserve your bone health, to preserve your longevity, to Be independent.
14:23
julie-przybyka--she-her-_1_09-25-2023_123315: So not set aside all the great benefits that, you know, muscle burns, more calories.
14:28
julie-przybyka--she-her-_1_09-25-2023_123315: It allows you to be a bit more I don't know.
14:31
julie-przybyka--she-her-_1_09-25-2023_123315: You can eat more if you have more, more muscle on your body, like you will eat more because you need to fuel that.
14:37
julie-przybyka--she-her-_1_09-25-2023_123315: But it's all based on this, this scary notion that if you lift weights, you're gonna get heavy and bulky and you're gonna look like a man.
14:43
julie-przybyka--she-her-_1_09-25-2023_123315: Which unfortunately is not, fortunately, I don't wanna say unfortunately, fortunately that's not the case.
14:49
julie-przybyka--she-her-_1_09-25-2023_123315: But for women that are trying to actually build muscle, it's my dogs are gonna bark down.
14:55
julie-przybyka--she-her-_1_09-25-2023_123315: For women that are trying to build muscle, like it is hard to do unless you're actually fueling the muscle with protein and calories.
15:02
Track 1: Mm-hmm.
15:03
julie-przybyka--she-her-_1_09-25-2023_123315: so I spend so much time educating women on the importance of strength training.
15:08
julie-przybyka--she-her-_1_09-25-2023_123315: And if you're not lifting heavy, you're doing it wrong.
15:10
Track 1: Mm-hmm.
15:11
brianna-_1_09-25-2023_123315: Okay.
15:11
julie-przybyka--she-her-_1_09-25-2023_123315: it's really intimidating, and I don't know if you guys feel, see, see the same thing with your clients, but women don't know.
15:17
julie-przybyka--she-her-_1_09-25-2023_123315: They, they don't know where to start.
15:19
julie-przybyka--she-her-_1_09-25-2023_123315: They see the gym as being like a scary place that the weight room is all for men.
15:23
julie-przybyka--she-her-_1_09-25-2023_123315: And I don't wanna be there because it's very intimidating.
15:26
julie-przybyka--she-her-_1_09-25-2023_123315: So I don't you see that, that with your clients as well?
15:30
brianna-_1_09-25-2023_123315: Yes.
15:30
Track 1: Absolutely, and I think it's like, I've almost felt like there's been a viewpoint where strength training is also only for like the younger generations too.
15:39
Track 1: Like in high school you do, you're Strength training classes, but it's like once we are above 40, we just don't have to do it anymore.
15:47
Track 1: 'cause we're doing more of the cardio.
15:49
Track 1: 'cause we've been told that's what burns fat.
15:51
Track 1: So I think it is so important for women, yes.
15:54
Track 1: To start understanding we need this muscle.
15:58
Track 1: But also I do have several women that come to me that are already doing strength training.
16:03
Track 1: They're doing it five days a week, but they're not eating enough.
16:07
Track 1: So If we're not doing that part, we're breaking down that muscle, but we're not refueling our body to build it back up.
16:14
Track 1: So that's not gonna be super beneficial as well, which is why I think we also, we have to start with the nutrition part number one,'cause it's her job number two, because that's going to be that foundational piece.
16:25
Track 1: We're not eating enough.
16:26
Track 1: A lot of things are not gonna fall line.
16:29
julie-przybyka--she-her-_1_09-25-2023_123315: And so that's why like sometimes I have people say, they come to me, they wanna lose weight, but they also wanna build muscle.
16:34
julie-przybyka--she-her-_1_09-25-2023_123315: And I'll say, okay, but we have to pick one.
16:36
julie-przybyka--she-her-_1_09-25-2023_123315: To be honest with you.
16:37
julie-przybyka--she-her-_1_09-25-2023_123315: You can, you can do both in lose weight and gain muscle at the same time.
16:41
julie-przybyka--she-her-_1_09-25-2023_123315: It's harder.
16:42
julie-przybyka--she-her-_1_09-25-2023_123315: But it's also much more beneficial if you give yourself a few months to build.
16:48
julie-przybyka--she-her-_1_09-25-2023_123315: Then go for a little bit of a fat loss phase.
16:50
julie-przybyka--she-her-_1_09-25-2023_123315: So maybe you're not always consistently eating in a deficit, which we know wrecks are metabolism.
16:55
julie-przybyka--she-her-_1_09-25-2023_123315: And I think a lot of women have that wrong where they just consistently diet, diet, diet, their metabolism goes down and starts to adapt to these lower calories that they've been restricting.
17:06
julie-przybyka--she-her-_1_09-25-2023_123315: And then now what do they do?
17:08
julie-przybyka--she-her-_1_09-25-2023_123315: So I can understand where they're coming from and I empathize with them because, and I, and I, and I hope I have, we have some listeners today that are in there.
17:16
julie-przybyka--she-her-_1_09-25-2023_123315: Twenties, thirties, because when you're in that age, if you're not building this muscle now, it's gonna be even harder to build it later.
17:23
julie-przybyka--she-her-_1_09-25-2023_123315: And so I started strength training in my, let's see, early thirties.
17:28
julie-przybyka--she-her-_1_09-25-2023_123315: And that was the best thing I could have done for myself.
17:30
julie-przybyka--she-her-_1_09-25-2023_123315: And I feel like that's been my ticket to being able to maintain my body composition the way I, I like it.
17:37
julie-przybyka--she-her-_1_09-25-2023_123315: 'cause I have muscle, you know?
17:38
brianna-_1_09-25-2023_123315: Yeah, well it's just that little thing right there.
17:41
brianna-_1_09-25-2023_123315: Like you saying, body composition.
17:43
brianna-_1_09-25-2023_123315: And unfortunately, For a lot of women who are scared of the scale going up, or they're scared of eating too much, those are two things that are probably gonna happen.
17:53
brianna-_1_09-25-2023_123315: If you're building muscle and you're changing that composition.
17:55
brianna-_1_09-25-2023_123315: If you wanna look the way you have in your brain, I always tell women this, like that booty, all that, that is muscle that takes food, that takes work.
18:05
brianna-_1_09-25-2023_123315: Like you cannot be undereating and build a butt.
18:08
brianna-_1_09-25-2023_123315: It's just not gonna happen.
18:10
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
18:10
Track 1: And so many do come me already in that calorie deficit because I always think.
18:15
Track 1: Us as dieticians, we a lot of times end up being the last resort type thing where they've tried all the diets, they've tried to do it on their own and it's not working.
18:23
Track 1: So then they're come to us already in this calorie deficit, confused why they're not losing weight.
18:28
Track 1: They're working out and doing all these pieces.
18:30
Track 1: So then when I increase what they're eating, it's kind of that mind boggling type situation.
18:37
Track 1: They're like, This is not what I've been told to do.
18:39
Track 1: I've been told I need to eat less, be in this calorie deficit.
18:42
Track 1: I'm like, you're actually probably you're gonna be in this calorie deficit still, but we're also going to be supporting your body so it can get through the day as well.
18:50
brianna-_1_09-25-2023_123315: Nobody talks about the maintenance phase.
18:52
Track 1: Mm-hmm.
18:53
brianna-_1_09-25-2023_123315: We talk about calorie deficits, we talk about calorie surplus and everybody forgets there's a maintenance somewhere in there, and that's where you should be eating.
19:01
brianna-_1_09-25-2023_123315: A lot of the times, it's not this huge deficit, and if you've eat, been eating in like this thousand calorie deficit for years and it's not working why keep doing it?
19:11
julie-przybyka--she-her-_1_09-25-2023_123315: And I think women are just so scared to hear you need to eat more.
19:15
julie-przybyka--she-her-_1_09-25-2023_123315: Sorry, hun.
19:16
julie-przybyka--she-her-_1_09-25-2023_123315: You need to eat more.
19:17
julie-przybyka--she-her-_1_09-25-2023_123315: Like you're just not eating enough.
19:19
julie-przybyka--she-her-_1_09-25-2023_123315: Oh my gosh, I'm gonna gain weight.
19:20
julie-przybyka--she-her-_1_09-25-2023_123315: That's exactly the opposite of what I wanna do.
19:22
julie-przybyka--she-her-_1_09-25-2023_123315: And similar situation.
19:24
julie-przybyka--she-her-_1_09-25-2023_123315: I've had clients that come to me consistently been dieting for a long time, and then we said, okay, let's gradually start to pull you up gradually.
19:32
julie-przybyka--she-her-_1_09-25-2023_123315: And as soon as we did, she was like, oh my God, my workouts are better.
19:35
julie-przybyka--she-her-_1_09-25-2023_123315: I'm not tired.
19:36
julie-przybyka--she-her-_1_09-25-2023_123315: And oh, look, the scale went down.
19:38
julie-przybyka--she-her-_1_09-25-2023_123315: Imagine that.
19:39
brianna-_1_09-25-2023_123315: Yeah.
19:40
Track 1: Yeah, it's, it's our magic that we're able to do.
19:42
Track 1: There's no magic pill, but there is magic when you listen to the science part of life.
19:47
brianna-_1_09-25-2023_123315: Yeah.
19:48
brianna-_1_09-25-2023_123315: And odds are it's more food,
19:49
Track 1: Yeah
19:50
brianna-_1_09-25-2023_123315: let's see, what else did we wanted?
19:52
brianna-_1_09-25-2023_123315: I feel like we, we, we touched on a.
19:54
Track 1: well, I guess if you have someone who is Let's say they're 55 and they come in, they have never worked out a day in their life.
20:02
Track 1: They're trying to lose 20 pounds.
20:04
Track 1: They wanna build muscle.
20:06
Track 1: wanna get in the gym.
20:07
Track 1: They're just not sure where to start.
20:08
Track 1: Where would you kind of start with the fitness part of things?
20:11
Track 1: If you've already covered nutrition, we're moving on to fitness.
20:14
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
20:16
julie-przybyka--she-her-_1_09-25-2023_123315: So when it comes to strength training, if you've never done it, like you need to have a professional help you like, sure, it'd be great if you could just download a workout and take it into the gym and do it yourself.
20:26
julie-przybyka--she-her-_1_09-25-2023_123315: But if you're really new to this and have never done it, Hire a personal trainer, hire somebody that will help you and give and guide you, not only to write you the programming, but also to be there with you in person.
20:37
julie-przybyka--she-her-_1_09-25-2023_123315: Because there's, there's something to be said about for form and technique to make sure you set up good habits in the, in the gym versus.
20:44
julie-przybyka--she-her-_1_09-25-2023_123315: Just going in there and winging it and just trying to make something up as you go.
20:48
julie-przybyka--she-her-_1_09-25-2023_123315: For most people, you start on the basic machines where those machines will guide you through range of motion.
20:53
julie-przybyka--she-her-_1_09-25-2023_123315: that keeps you safe while you're lifting, especially if maybe you can't afford to have a personal trainer.
20:58
julie-przybyka--she-her-_1_09-25-2023_123315: I would recommend doing two days a week of some kind of full body exercise.
21:02
julie-przybyka--she-her-_1_09-25-2023_123315: So make sure you hit every single major muscle group.
21:05
julie-przybyka--she-her-_1_09-25-2023_123315: With those machines.
21:06
julie-przybyka--she-her-_1_09-25-2023_123315: And in fact, I have a client that's just that person that 50 years old, never done it before.
21:11
julie-przybyka--she-her-_1_09-25-2023_123315: And I wrote her very simple, easy to follow exercises, an exercise routine and made sure that she followed up with me every time she did a workout.
21:20
julie-przybyka--she-her-_1_09-25-2023_123315: 'cause then we had to talk about, okay, what do you eat afterwards?
21:22
julie-przybyka--she-her-_1_09-25-2023_123315: Because you wanna make sure you're fueling up afterwards.
21:25
julie-przybyka--she-her-_1_09-25-2023_123315: So we talked about that.
21:26
julie-przybyka--she-her-_1_09-25-2023_123315: Of course.
21:26
Track 1: Yeah, I think that's good.
21:28
Track 1: And I actually, I've had the question a few times, like if I used a personal trainer, I've actually never used one, but I was fun fact, a certified personal trainer when I was in college.
21:39
Track 1: I never used it on anyone else but myself.
21:42
Track 1: So through that, that's how I knew how to do the right form.
21:46
Track 1: But I've also like videoed myself to see what I look like doing it.
21:50
Track 1: So I think Having that personal trainer just to get started is super helpful because we don't want you going in trying to lift heavy and now you have a back injury, so now you feel really screwed.
22:00
brianna-_1_09-25-2023_123315: And I, I gotta say too, like, and I always try to remind clients of this, like, heavy is relative.
22:05
brianna-_1_09-25-2023_123315: So if you're someone who's never lifted before, you're not gonna go like, load a barbell with some 45 pound plates and do something with it.
22:12
brianna-_1_09-25-2023_123315: Like that's not, that's not heavy.
22:14
brianna-_1_09-25-2023_123315: Like heavy is what is heavy for you.
22:18
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
22:18
brianna-_1_09-25-2023_123315: that's just a reminder.
22:20
brianna-_1_09-25-2023_123315: And yeah, if you have a professional that's helping you out, you can help establish what's a good like weight I should be using for reps here, and they can help
22:26
julie-przybyka--she-her-_1_09-25-2023_123315: And just, just considering, most women think strength training and they think those tiny little weights and they, they're uncomfortable going over 10 pounds.
22:34
julie-przybyka--she-her-_1_09-25-2023_123315: I'm like, that is not it.
22:35
julie-przybyka--she-her-_1_09-25-2023_123315: Like, that's a good place to start, but let's really push you, push you where you can find a good failure at the end of each set.
22:42
julie-przybyka--she-her-_1_09-25-2023_123315: So you really are strengthening that muscle.
22:45
julie-przybyka--she-her-_1_09-25-2023_123315: It is so imperative, like, I will die on this hill that women need to be doing this, and I will get even my like 70 year old mother-in-law in the gym and get her working her butt off because we all need to
22:55
Track 1: It's super important.
22:57
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
22:58
brianna-_1_09-25-2023_123315: especially like, I mean when we just talk about long you're able to live independently and do normal life functions,
23:06
Track 1: Mm-hmm.
23:06
brianna-_1_09-25-2023_123315: training's, gonna give you that.
23:08
julie-przybyka--she-her-_1_09-25-2023_123315: Well, When I tell my clients You wanna eat more, build muscle.
23:11
julie-przybyka--she-her-_1_09-25-2023_123315: Like seriously, if you wanna eat more, build your muscle and then you can enjoy that.
23:15
julie-przybyka--she-her-_1_09-25-2023_123315: So you're eating more maintenance calories.
23:17
Track 1: Mm-hmm.
23:18
Track 1: And the more muscle you have, the more carbohydrates you need for those glycogen stores.
23:23
Track 1: You're doing more of those workouts, you need more of it.
23:25
Track 1: So that could be a great motivator for many people.
23:29
brianna-_1_09-25-2023_123315: I mean, I love that
23:30
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
23:31
brianna-_1_09-25-2023_123315: So we talked a lot about nutrition.
23:33
brianna-_1_09-25-2023_123315: We've talked about fitness, but I know like with midlife, there's other lifestyle factors that.
23:38
brianna-_1_09-25-2023_123315: Most people probably have bad habits like around, so what are a couple other things that impact muscle weight loss, all that sort of thing around this time.
23:47
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah, so a hundred percent.
23:49
julie-przybyka--she-her-_1_09-25-2023_123315: I always have these conversations with my clients about your stress.
23:52
julie-przybyka--she-her-_1_09-25-2023_123315: If you're in a constant state of stress, constant state of stress tells your body that there is something physically wrong and it doesn't know the difference between emotional stress.
24:03
julie-przybyka--she-her-_1_09-25-2023_123315: Physical stress, it will still think a bear is chasing you if you're in this chronic amount of stress.
24:09
julie-przybyka--she-her-_1_09-25-2023_123315: And so if we're not appreciating that and not doing things to manage that, so that might mean, I don't know, meditation, that might mean enjoying a book, something that you really truly enjoy.
24:20
julie-przybyka--she-her-_1_09-25-2023_123315: And if you're not doing those things daily to really Manage your stress levels, then you're only doing yourself a huge disservice, and it's something that is gonna continue to come at you.
24:29
julie-przybyka--she-her-_1_09-25-2023_123315: If you don't manage it in a, in a nice, in a good way.
24:33
julie-przybyka--she-her-_1_09-25-2023_123315: For most people, I don't need to tell them that they're stressed.
24:36
julie-przybyka--she-her-_1_09-25-2023_123315: Most people know they're stressed, but then they'll tell me I don't have time for it.
24:40
julie-przybyka--she-her-_1_09-25-2023_123315: Okay.
24:42
julie-przybyka--she-her-_1_09-25-2023_123315: And we get into priorities like, what do you, what You wanna make time for it, you're gonna have to make time for it.
24:47
julie-przybyka--she-her-_1_09-25-2023_123315: It's, it's something that is such a, a mis not misunderstood, but it's something that is underappreciated in terms of a weight loss journey.
24:55
julie-przybyka--she-her-_1_09-25-2023_123315: And in terms of just an overall health.
24:56
julie-przybyka--she-her-_1_09-25-2023_123315: If we don't manage our stress, gonna come back and get you in some form, some form or way.
25:02
Track 1: I would say it's one of those kind of weight luck, weight loss hacks that, like you're saying, it is underappreciated because a lot of times stress can be one of the big contributors to belly fat, and it is something that a lot of times we can do for free to manage it.
25:17
Track 1: Some of it does sound woo woowoo, which freaks a lot of people out, but I'm like, who caress?
25:22
Track 1: Try it out.
25:23
Track 1: If it doesn't work, nothing bad is gonna happen from trying a meditation app.
25:28
Track 1: sure, maybe it worked and now you have to admit that you were wrong and it worked and that's gonna suck.
25:33
Track 1: But now.
25:34
brianna-_1_09-25-2023_123315: you like it?
25:36
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
25:36
brianna-_1_09-25-2023_123315: No, but it's one of those things, I think stress management, everybody breezes over it because it's not that elaborate thing, right?
25:45
brianna-_1_09-25-2023_123315: Like when we think, Ooh, change up how we're eating.
25:47
brianna-_1_09-25-2023_123315: We start a new fitness routine, we're doing all this stuff.
25:49
brianna-_1_09-25-2023_123315: Those are like things that we're like, oh, we have to put effort into doing.
25:52
brianna-_1_09-25-2023_123315: Or people view it as like effort.
25:54
brianna-_1_09-25-2023_123315: People don't view like, Ooh, take some deep breaths throughout the day as.
25:59
brianna-_1_09-25-2023_123315: They're like, okay, cool.
26:00
brianna-_1_09-25-2023_123315: I should tell I'm to breathe,
26:01
Track 1: Mm-hmm.
26:02
brianna-_1_09-25-2023_123315: whatever.
26:02
brianna-_1_09-25-2023_123315: And they just ignore it.
26:03
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
26:04
brianna-_1_09-25-2023_123315: good for you.
26:04
brianna-_1_09-25-2023_123315: And like you said, even for your long-term health, like we know stress kills, like we know that.
26:10
Track 1: It can make that big difference.
26:12
Track 1: And we've talked about this in a few episodes, how we just ignore the simple things.
26:16
Track 1: And I do it to myself too.
26:17
Track 1: I mean, I was having issues with my back on Friday, like chiropractor I work with was like, do these exercises 10 times every hour.
26:25
Track 1: It'll probably help.
26:26
Track 1: I did'em twice that day and I was supposed to do'em like.
26:29
Track 1: 10 times
26:30
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
26:31
Track 1: it was so simple, like it was just moving my neck backwards and forwards.
26:35
Track 1: But I didn't do it'cause I just didn't think about it.
26:37
Track 1: I just, eh, it's super simple.
26:39
Track 1: It's not gonna work.
26:40
Track 1: But I should have just done it'cause it's helping now.
26:43
julie-przybyka--she-her-_1_09-25-2023_123315: yeah.
26:44
julie-przybyka--she-her-_1_09-25-2023_123315: I think people just assume that, oh, that's for somebody else.
26:47
julie-przybyka--she-her-_1_09-25-2023_123315: I'm not stressed, or, oh gosh, my stress isn't gonna go away.
26:50
julie-przybyka--she-her-_1_09-25-2023_123315: And they just kind of brush it off and that's not helpful.
26:54
julie-przybyka--she-her-_1_09-25-2023_123315: Like that is something that is once they do feel the benefits of Managing their stress more then there, there's no doubt they're gonna continue to do it.
27:03
julie-przybyka--she-her-_1_09-25-2023_123315: But if they haven't become a believer yet, then you still work on getting them to become a believer somehow.
27:09
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
27:09
Track 1: Yes, and that's the first step is what is your viewpoint on it too.
27:13
Track 1: When we're going into this, if you're going into meditation thinking about how stupid this is going to be, it's not gonna work.
27:19
Track 1: It's not gonna work, and it is gonna feel stupid the whole time.
27:23
Track 1: You gotta give it your all and give it a chance.
27:25
Track 1: And when I was trying to think of, okay, how am I gonna manage my stress every day?
27:30
Track 1: It was, what do I enjoy?
27:32
Track 1: I liked being outside and I liked walking, but I used to have this relationship with walking that it was stupid and pointless because I should be running.
27:41
Track 1: But then I was like, I don't even like running.
27:43
Track 1: So I don't run anymore.
27:44
Track 1: But I walk outside for stress relief and I still get my steps in.
27:49
Track 1: And it still is beneficial.
27:50
Track 1: You don't have to run
27:52
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah, that's a good, you find what you like.
27:54
julie-przybyka--she-her-_1_09-25-2023_123315: So I explore with my clients, say, what do you like to do?
27:57
julie-przybyka--she-her-_1_09-25-2023_123315: Like for one client, it's, he likes to play video games.
28:00
julie-przybyka--she-her-_1_09-25-2023_123315: I'm like, okay, so go do your video games for a few minutes.
28:04
julie-przybyka--she-her-_1_09-25-2023_123315: Like, that's helpful.
28:05
julie-przybyka--she-her-_1_09-25-2023_123315: Like, that's not unproductive time.
28:07
julie-przybyka--she-her-_1_09-25-2023_123315: It's productive time.
28:08
Track 1: Yeah.
28:09
Track 1: It's finding that balance too.
28:10
Track 1: So like, I like how you said the few minutes of the video games, it's not playing video games for four hours, staying up till 2:00 AM.
28:18
Track 1: It's that balance piece of things.
28:20
brianna-_1_09-25-2023_123315: Yeah.
28:20
brianna-_1_09-25-2023_123315: Which probably leads us to another thing, the whole staying up to 2:00 AM what, what are your thoughts about sleep in this
28:28
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
28:29
julie-przybyka--she-her-_1_09-25-2023_123315: So.
28:30
julie-przybyka--she-her-_1_09-25-2023_123315: Right.
28:30
julie-przybyka--she-her-_1_09-25-2023_123315: So clearly nutrition, fitness, stress, and sleep are the four things that I typically teach on the most.
28:36
julie-przybyka--she-her-_1_09-25-2023_123315: Because sleep is another one of those things where people say, oh, I'll sleep when I'm dead.
28:41
julie-przybyka--she-her-_1_09-25-2023_123315: Or, oh, I need to, you know, stay up late to do whatever.
28:43
julie-przybyka--she-her-_1_09-25-2023_123315: And it's always the thing that gets brushed off as well.
28:47
julie-przybyka--she-her-_1_09-25-2023_123315: And so without that understanding of, well, These are the things that happen when you sleep.
28:51
julie-przybyka--she-her-_1_09-25-2023_123315: So I start to educate on this is when muscle fibers start to grow.
28:55
julie-przybyka--she-her-_1_09-25-2023_123315: This is when you know memories are stored D in a different part of your brain.
28:59
julie-przybyka--she-her-_1_09-25-2023_123315: This is where your body repairs like all of these things.
29:03
julie-przybyka--she-her-_1_09-25-2023_123315: And as long as they understand that, they should probably think, oh, maybe I shouldn't skimp on this.
29:08
julie-przybyka--she-her-_1_09-25-2023_123315: Like maybe it is a good thing to try to.
29:12
julie-przybyka--she-her-_1_09-25-2023_123315: Go to bed a little bit earlier.
29:13
julie-przybyka--she-her-_1_09-25-2023_123315: I have one client who is a chronic, just likes to stay up because it's her time when her kids are asleep.
29:18
julie-przybyka--she-her-_1_09-25-2023_123315: So yeah, I get that.
29:20
julie-przybyka--she-her-_1_09-25-2023_123315: But you're also giving yourself a, a, a handicap essentially in weight loss and just stress management too.
29:27
julie-przybyka--she-her-_1_09-25-2023_123315: So sleep is one of those things that we all need to get more of.
29:31
julie-przybyka--she-her-_1_09-25-2023_123315: 'cause no one gets too much, I would imagine
29:34
Track 1: Yeah.
29:34
brianna-_1_09-25-2023_123315: And people will say like, oh, I'm just so used to it.
29:37
brianna-_1_09-25-2023_123315: Like I'm used to five to six hours of sleep.
29:39
brianna-_1_09-25-2023_123315: I'm like, no, you're not.
29:40
brianna-_1_09-25-2023_123315: You think you are.
29:41
brianna-_1_09-25-2023_123315: And your cortisol is like,
29:44
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
29:45
brianna-_1_09-25-2023_123315: all day trying to help
29:46
julie-przybyka--she-her-_1_09-25-2023_123315: that's why they're living off of caffeine.
29:47
julie-przybyka--she-her-_1_09-25-2023_123315: That's why they've got so many cups of coffee every damn day.
29:50
brianna-_1_09-25-2023_123315: No, you think you are, you're not.
29:52
brianna-_1_09-25-2023_123315: What's your recommendation for sleep?
29:54
brianna-_1_09-25-2023_123315: What's your like non-negotiable?
29:56
brianna-_1_09-25-2023_123315: This should be your, your goal.
29:58
julie-przybyka--she-her-_1_09-25-2023_123315: Bare minimum seven hours.
30:00
julie-przybyka--she-her-_1_09-25-2023_123315: Absolutely seven hours, seven to eight, even nine.
30:03
julie-przybyka--she-her-_1_09-25-2023_123315: For some people, like I have one client who has really been exploring this and she's like, Julia really has gotta be nine hours for me.
30:10
julie-przybyka--she-her-_1_09-25-2023_123315: 'cause she's early riser and so she's getting to bed at like eight o'clock.
30:13
julie-przybyka--she-her-_1_09-25-2023_123315: I'm like, well, You gotta do what you gotta do.
30:16
julie-przybyka--she-her-_1_09-25-2023_123315: And it's one of those things that once you optimize your sleep, then it's amazing when you feel great.
30:21
julie-przybyka--she-her-_1_09-25-2023_123315: I wear this AAA ring because it helps me with my sleep.
30:23
julie-przybyka--she-her-_1_09-25-2023_123315: And these are one of the things I'll recommend to all my clients because it will track how long you've slept in different cycles of your sleep.
30:29
julie-przybyka--she-her-_1_09-25-2023_123315: And if you're not getting enough REM sleep or not getting enough deep sleep, there are things that you can do to help better your sleep hygiene.
30:37
julie-przybyka--she-her-_1_09-25-2023_123315: And so there's, this is something that's been really helpful, not only for me but for my clients.
30:41
brianna-_1_09-25-2023_123315: just to show like, Hey, If you're not getting as good quality sleep as you think this is a huge part in like why you're feeling this way or why you can't reach goals or, whatever, it's.
30:51
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
30:52
Track 1: All right.
30:53
Track 1: I think one last thing we wanted to touch on, so we've kind of talked about different things that you guys can be doing like this week, things that you have control of, what you can adjust.
31:04
Track 1: So another part that comes with menopause, midlife aging, it's My hormones.
31:11
Track 1: I think it's just my hormones.
31:13
Track 1: So do you wanna touch on that?
31:14
Track 1: Thoughts around hormones?
31:15
Track 1: Thoughts on, it's kind of going back to that.
31:18
Track 1: Am I just doomed because I have no control over my hormones?
31:21
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
31:21
julie-przybyka--she-her-_1_09-25-2023_123315: So a lot of my education around hormones comes to understanding what you can control and what you can't control.
31:28
julie-przybyka--she-her-_1_09-25-2023_123315: So in midlife, our estrogen and progesterone always starts to to be sporadic and then will start to slow down.
31:34
julie-przybyka--she-her-_1_09-25-2023_123315: That's when you start to feel these perimenopause symptoms that most people come to see us for.
31:38
julie-przybyka--she-her-_1_09-25-2023_123315: Can't control that.
31:39
julie-przybyka--she-her-_1_09-25-2023_123315: Unfortunately, you can't control that estrogen lowering.
31:42
julie-przybyka--she-her-_1_09-25-2023_123315: You cannot, that's a natural part of aging.
31:44
julie-przybyka--she-her-_1_09-25-2023_123315: You cannot stay in your thirties and twenties the rest of your life.
31:47
julie-przybyka--she-her-_1_09-25-2023_123315: You have to, you can't control that.
31:50
julie-przybyka--she-her-_1_09-25-2023_123315: If you have a, a physician that would support you in.
31:52
julie-przybyka--she-her-_1_09-25-2023_123315: Hormone replacement therapy.
31:54
julie-przybyka--she-her-_1_09-25-2023_123315: I'm an advocate for it because it does help.
31:56
julie-przybyka--she-her-_1_09-25-2023_123315: It is not the thing that will help you lose weight though.
32:00
julie-przybyka--she-her-_1_09-25-2023_123315: So what can you control when you lose weight?
32:02
julie-przybyka--she-her-_1_09-25-2023_123315: When it comes to your hormones?
32:03
julie-przybyka--she-her-_1_09-25-2023_123315: You can balance your insulin, you can continue to be insulin sensitive, balance your blood sugar, all of that stuff.
32:09
julie-przybyka--she-her-_1_09-25-2023_123315: And then we talk about making sure you're eating a balanced meal and what that does to our blood sugar.
32:15
julie-przybyka--she-her-_1_09-25-2023_123315: And so that is something to do with.
32:17
julie-przybyka--she-her-_1_09-25-2023_123315: When people say, it's all in my hormones, well, sure it is.
32:21
julie-przybyka--she-her-_1_09-25-2023_123315: But you're also contributing to some of the things that your hormones are not helping you with, like spiking your blood sugar so your insulin goes crazy, and then you start to become insulin resistant.
32:31
julie-przybyka--she-her-_1_09-25-2023_123315: All of those things.
32:32
julie-przybyka--she-her-_1_09-25-2023_123315: So yes, when it comes to your hormones, you can't control it, but you can support your lifestyle with balanced meals.
32:40
julie-przybyka--she-her-_1_09-25-2023_123315: Great sleep.
32:41
julie-przybyka--she-her-_1_09-25-2023_123315: Get your movement in like all of those things.
32:43
julie-przybyka--she-her-_1_09-25-2023_123315: And it's not your hormones to blame.
32:45
julie-przybyka--she-her-_1_09-25-2023_123315: It's a lot of the lifestyle things that have impacted your hormones.
32:48
julie-przybyka--she-her-_1_09-25-2023_123315: I hope that makes sense.
32:49
Track 1: Yeah.
32:50
brianna-_1_09-25-2023_123315: Yeah, no, it does.
32:51
brianna-_1_09-25-2023_123315: And I think sometimes we just like, we feel powerless, like, oh, I can't do anything about my hormones, but really, A lot of things that we do manipulate our hormones and like you said, yeah, estrogen and progesterone, like those are gonna dip.
33:03
brianna-_1_09-25-2023_123315: That's part of our, you know, women's health.
33:05
brianna-_1_09-25-2023_123315: Like, that's just what it does.
33:06
brianna-_1_09-25-2023_123315: But there's so many other things you can control.
33:09
brianna-_1_09-25-2023_123315: And then, yeah, I mean, I haven't gotten to that point yet.
33:13
brianna-_1_09-25-2023_123315: I mean my thirties, but like H R T, I feel like so many women have been taught to fear it.
33:19
brianna-_1_09-25-2023_123315: I don't think that's necessary.
33:20
Track 1: Mm-hmm.
33:21
brianna-_1_09-25-2023_123315: I don't
33:22
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah, there was misunderstanding with it potentially causing cancer, but that isn't a select very small population of women that may have the, the breast cancer gene that's sensitive to estrogen.
33:33
julie-przybyka--she-her-_1_09-25-2023_123315: So yeah, there are lots of physicians out there that support it and.
33:37
julie-przybyka--she-her-_1_09-25-2023_123315: It will help you manage those symptoms, but it's not the cure to weight loss.
33:41
julie-przybyka--she-her-_1_09-25-2023_123315: Like that's the thing people think that, oh, if I just get on h r T, it's gonna help me lose weight.
33:46
julie-przybyka--she-her-_1_09-25-2023_123315: It may, it may not.
33:47
julie-przybyka--she-her-_1_09-25-2023_123315: You never know, but it's not the solution for weight loss, it's the lifestyle management.
33:51
julie-przybyka--she-her-_1_09-25-2023_123315: And you're not doomed to gain weight if you do some of the things that we're already talking about, prioritize protein, get your sleep, get your fiber, strength, train, all of these things that we're talking about, like things will go your way.
34:04
julie-przybyka--she-her-_1_09-25-2023_123315: You're consistent with doing these things, but that's the big thing is the consistency.
34:08
brianna-_1_09-25-2023_123315: That's cool.
34:09
brianna-_1_09-25-2023_123315: Yeah, that's.
34:11
brianna-_1_09-25-2023_123315: And I think you like, that's such a good point to really make like you are not doomed to not lose weight.
34:17
brianna-_1_09-25-2023_123315: You're not doomed to just be this way.
34:19
brianna-_1_09-25-2023_123315: Like this is, so many women need that.
34:21
brianna-_1_09-25-2023_123315: Like, oh, this is just it.
34:22
brianna-_1_09-25-2023_123315: It's just me.
34:23
brianna-_1_09-25-2023_123315: I am this.
34:24
brianna-_1_09-25-2023_123315: I can't control it.
34:24
brianna-_1_09-25-2023_123315: I'm just struggling with it.
34:25
brianna-_1_09-25-2023_123315: And yeah, rightfully so.
34:27
brianna-_1_09-25-2023_123315: You're having struggles, but you don't need to stay there.
34:30
Track 1: And that consistency piece, it's gotta be there.
34:32
Track 1: It's not, we're gonna do these things for a week.
34:35
Track 1: Oh, nothing happens.
34:36
Track 1: We're giving up.
34:37
Track 1: It's continuing to work on'em, work'em in, add'em in slowly.
34:41
Track 1: Like we always talk about, do not do everything we are talking about in the same day.
34:45
Track 1: You're gonna get that overwhelmed piece of things, and then you're gonna be back to square one, blaming the hormones, blaming things that you don't really have control on, and not focusing on the things that you do have control over.
34:57
julie-przybyka--she-her-_1_09-25-2023_123315: Mm.
34:58
brianna-_1_09-25-2023_123315: Start small.
34:59
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
35:00
julie-przybyka--she-her-_1_09-25-2023_123315: .Mm-hmm.
35:01
Track 1: Well, I think this was super helpful to kind of give people ideas, get their gears turning on if you're at this point in your life.
35:10
Track 1: So Julie, I wanna ask you to close this out.
35:13
Track 1: What are the top three things you would recommend for these women to do this week?
35:19
julie-przybyka--she-her-_1_09-25-2023_123315: Okay.
35:19
julie-przybyka--she-her-_1_09-25-2023_123315: So summarizing this whole discussion,
35:21
Track 1: Yes,
35:23
julie-przybyka--she-her-_1_09-25-2023_123315: You are not getting your protein track, track your food to see if you're getting your protein, and then shoot for that one gram per pound of body weight.
35:31
julie-przybyka--she-her-_1_09-25-2023_123315: So, and then like Bailey says, start small if you're not there.
35:35
julie-przybyka--she-her-_1_09-25-2023_123315: Increase your portion sizes.
35:36
julie-przybyka--she-her-_1_09-25-2023_123315: A protein, maybe add protein at breakfast.
35:39
julie-przybyka--she-her-_1_09-25-2023_123315: Simple.
35:40
julie-przybyka--she-her-_1_09-25-2023_123315: Don't over complicate it.
35:41
julie-przybyka--she-her-_1_09-25-2023_123315: So that's one.
35:42
julie-przybyka--she-her-_1_09-25-2023_123315: So number two, get your butt in the gym.
35:44
julie-przybyka--she-her-_1_09-25-2023_123315: Do some strength training.
35:45
julie-przybyka--she-her-_1_09-25-2023_123315: If you're not, find somebody to help you do so because that is something that we all need to be doing for all of these reasons we already talked about.
35:53
julie-przybyka--she-her-_1_09-25-2023_123315: But if nothing else, to get that big old butt that you want, right.
35:56
Track 1: Mm-hmm.
35:57
Track 1: Yes.
35:58
Track 1: working.
35:59
julie-przybyka--she-her-_1_09-25-2023_123315: Right.
36:00
julie-przybyka--she-her-_1_09-25-2023_123315: So that's one and two.
36:01
julie-przybyka--she-her-_1_09-25-2023_123315: So number three is definitely, and we didn't really touch on this, but it's, it's a super simple concept.
36:05
julie-przybyka--she-her-_1_09-25-2023_123315: Stand more than you sit, just be more active throughout the day.
36:08
julie-przybyka--she-her-_1_09-25-2023_123315: So we're not taking away your cardio, we're just shifting how we do it.
36:13
julie-przybyka--she-her-_1_09-25-2023_123315: We're doing more activity throughout the day.
36:15
julie-przybyka--she-her-_1_09-25-2023_123315: I don't sit at my desk, I stand, I have a walking tread because I need to walk.
36:20
julie-przybyka--she-her-_1_09-25-2023_123315: I enjoy that movement because I know it's helping me support my body composition.
36:24
julie-przybyka--she-her-_1_09-25-2023_123315: So if you're not moving more, find ways to move more, park further away.
36:28
julie-przybyka--she-her-_1_09-25-2023_123315: go up and down your steps with your laundry basket.
36:30
julie-przybyka--she-her-_1_09-25-2023_123315: Do something just to move your body more throughout the day.
36:33
julie-przybyka--she-her-_1_09-25-2023_123315: That's number three.
36:34
Track 1: Yeah.
36:35
Track 1: I like those.
36:36
Track 1: Anything else you wanted to add to this episode?
36:39
Track 1: Anything we missed?
36:40
Track 1: I feel like we covered a lot of things.
36:42
julie-przybyka--she-her-_1_09-25-2023_123315: no, that's, that's pretty much it.
36:44
julie-przybyka--she-her-_1_09-25-2023_123315: So like, I die on the hill of strength training.
36:46
julie-przybyka--she-her-_1_09-25-2023_123315: If you're not strength training, I need you to, and then I need you to feel what it feels like to be powerful in the gym, because it's not, to be scared of, it is amazing to be able to move something like that.
36:56
brianna-_1_09-25-2023_123315: my favorite.
36:57
brianna-_1_09-25-2023_123315: That's my favorite thing is when I'm at the gym and I see like a guy kind of like do a little double take like, yeah,
37:03
Track 1: Hey, Married, by the way.
37:05
brianna-_1_09-25-2023_123315: married by the way, but I'm cool.
37:08
brianna-_1_09-25-2023_123315: Okay.
37:09
Track 1: Yes.
37:09
julie-przybyka--she-her-_1_09-25-2023_123315: yeah,
37:10
brianna-_1_09-25-2023_123315: It just feels good.
37:11
brianna-_1_09-25-2023_123315: You're like,
37:11
julie-przybyka--she-her-_1_09-25-2023_123315: yeah.
37:13
brianna-_1_09-25-2023_123315: Okay.
37:13
brianna-_1_09-25-2023_123315: Tell us, tell everyone where they can, where they can reach you out.
37:16
julie-przybyka--she-her-_1_09-25-2023_123315: So I'm, I'm active on my Instagram, so that's at Vibrant Rd on Instagram.
37:20
julie-przybyka--she-her-_1_09-25-2023_123315: You can find me on Facebook too.
37:22
julie-przybyka--she-her-_1_09-25-2023_123315: And my business name is Vibrant Nutrition and Fitness.
37:24
julie-przybyka--she-her-_1_09-25-2023_123315: You can Google me there.
37:26
julie-przybyka--she-her-_1_09-25-2023_123315: I've got a website as well.
37:27
julie-przybyka--she-her-_1_09-25-2023_123315: So, but best is best to find me on Instagram.
37:30
brianna-_1_09-25-2023_123315: Awesome.
37:31
brianna-_1_09-25-2023_123315: And we'll include your handle on the show notes too, so people can find.
37:35
Track 1: All right, and one last thing I wanted to add was, if you are scared to get in the gym, the biggest advice I can tell you is number one, just go.
37:42
Track 1: But also number two, they're people are usually paying more attention to themselves than they are you.
37:47
brianna-_1_09-25-2023_123315: Yeah,
37:47
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
37:48
brianna-_1_09-25-2023_123315: they are.
37:48
brianna-_1_09-25-2023_123315: And I guarantee you, you're not the only one in the gym that feels that way.
37:51
julie-przybyka--she-her-_1_09-25-2023_123315: Mm-hmm.
37:52
brianna-_1_09-25-2023_123315: Just who cares.
37:53
julie-przybyka--she-her-_1_09-25-2023_123315: And if you make a mistake, somebody will be there to help you.
37:56
julie-przybyka--she-her-_1_09-25-2023_123315: Like, if you can't figure something out, people are not, people are not mean people when it comes to the gym, people think they are.
38:03
julie-przybyka--she-her-_1_09-25-2023_123315: But they're not, like, if, if somebody sees somebody struggling, I would be the first person to go up and help them.
38:09
julie-przybyka--she-her-_1_09-25-2023_123315: Somebody else would do that for you.
38:10
julie-przybyka--she-her-_1_09-25-2023_123315: A hundred
38:10
brianna-_1_09-25-2023_123315: my husband that That's my husband all day.
38:12
brianna-_1_09-25-2023_123315: He'll be like, oh, I need help.
38:13
brianna-_1_09-25-2023_123315: I'm like, alright, fine.
38:15
Track 1: to the rescue.
38:16
julie-przybyka--she-her-_1_09-25-2023_123315: yeah, yeah.
38:18
julie-przybyka--she-her-_1_09-25-2023_123315: Totally.
38:19
julie-przybyka--she-her-_1_09-25-2023_123315: Yeah.
38:20
Track 1: All right.
38:21
Track 1: Well, sounds good.
38:22
Track 1: Thank you so much, Julie, for coming on and joining us for Mocktail minutes.
38:26
Track 1: We hope you had fun with us and maybe another episode.
38:29
julie-przybyka--she-her-_1_09-25-2023_123315: I did have a lot of fun, so appreciate it.
38:31
brianna-_1_09-25-2023_123315: Awesome
38:32
Track 1: All right, well we will talk this outro.
38:35
Track 1: I'm gonna work on it.
38:36
Track 1: We will talk to everyone next week
38:39
brianna-_1_09-25-2023_123315: Okay.
38:41
Track 1: Bye.