Latest / The Body Pod / Zone 2 Training, Rep Ranges, & Time-Restricted Eating for Women with Dr. Stacy Sims

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Zone 2 Training, Rep Ranges, & Time-Restricted Eating for Women with Dr. Stacy Sims · The Body Pod

0:00
Speaker 1: Hey, everyone, This is Haley and I'm Laura and welcome
0:03
Speaker 1: to the body Pod. Okay, Today on the Body Pod,
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Speaker 1: I get to speak in person with doctor Stacy Simms
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Speaker 1: and break down the most commonly asked questions that we
0:18
Speaker 1: get about Zone too training, are their benefits and how
0:22
Speaker 1: much should we do intermittent fasting versus time restricted eating,
0:26
Speaker 1: as well as the rep ranges that I have programmed
0:29
Speaker 1: in our power programs. This is a very open conversation
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Speaker 1: about accepting women coming into strength and cardio training at
0:36
Speaker 1: all levels of fitness and taking the time that is
0:38
Speaker 1: needed to build up safely to harder training styles. We
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Speaker 1: finish this conversation with the message that there is a
0:45
Speaker 1: place for everyone and the desire to empower women to
0:48
Speaker 1: do what works for them, as well as a reminder
0:51
Speaker 1: that recommendations can and should be altered to fit your
0:54
Speaker 1: individual lifestyles, your ability level, and your preferences. Let's get
0:59
Speaker 1: into the show. Welcome back to the Body Pod in person.
1:09
Speaker 1: Hi so excited to have you here and to be
1:12
Speaker 1: doing this today. So I wanted to touch on the
1:15
Speaker 1: three main questions that we get every single day. So
1:19
Speaker 1: I'm sure your email is flooded as is mine and
1:22
Speaker 1: our DMS and in our groups about zone two training,
1:28
Speaker 1: time restricted, eating, and REP ranges.
1:32
Speaker 2: So we're gonna dive in deep. Okay, are you ready?
1:35
Speaker 3: Sure?
1:35
Speaker 2: Let's good.
1:37
Speaker 1: Okay, So let's start with the zone two training. So
1:41
Speaker 1: I think the message has been blown out of proportion
1:45
Speaker 1: that you're saying no zone two. Ever, what is your
1:51
Speaker 1: response to that.
1:54
Speaker 4: Zone two is something that you can do. I'm not
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Speaker 4: anti zone two, my God, just put that out there.
2:00
Speaker 4: Not anti zone two. But when we look at time
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Speaker 4: management for one and two, where the data is coming
2:08
Speaker 4: from to show that zone two improves metabolic flexibility, it's
2:12
Speaker 4: based on male physiology.
2:15
Speaker 3: So I'll unpack that a bit.
2:17
Speaker 4: When we are looking at sex differences, there are sex
2:19
Speaker 4: differences that are from birth.
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Speaker 3: Actually they begin in utero.
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Speaker 4: And one of those inherent sex differences are the type
2:27
Speaker 4: of muscle fibers that women and men have.
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Speaker 3: So we have things.
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Speaker 4: Called glycolytic that's our fast twitch, and we have oxidative,
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Speaker 4: which is our slow endurant type fibers. Women by the
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Speaker 4: nature of XX, because we don't have anything outside of
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Speaker 4: the binary XY for men and XX for women. Women
2:47
Speaker 4: by the nature being XX are born with more of
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Speaker 4: the endurant oxidative fibers. With that, they also have better
2:56
Speaker 4: mitochondria density, they have better mitochondrial proteins that allow for.
3:02
Speaker 3: Fuel to be used.
3:04
Speaker 4: By the cells, and we have less of those fast
3:07
Speaker 4: twitched fibers as compared to men. So how that feeds
3:11
Speaker 4: forward to training in the everyday person is when we're
3:15
Speaker 4: looking at all the information out there about zone two
3:19
Speaker 4: to improve metabolic flexibility, to improve your oxidative capacity. It's
3:24
Speaker 4: based on the male data where men have to do
3:28
Speaker 4: more of that zone two to improve the oxidative fibers
3:32
Speaker 4: that they have. But for us women, we already have
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Speaker 4: metabolic flexibility. It's inherent because across our menstrual cycle, we're
3:42
Speaker 4: switching between a preference for carbohydrate and fat, and that's
3:47
Speaker 4: an offshoot of the exposure of estrogen and to some
3:50
Speaker 4: extent progesterone that our body has on a monthly cycle. So,
3:55
Speaker 4: by the nature of saying everyone needs zone too, do
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Speaker 4: zone two, it's a misstep for women.
4:01
Speaker 3: So I'm not saying don't do it.
4:04
Speaker 4: We can do it for our soul food, we can
4:06
Speaker 4: do it for you know, stress release, We can do
4:10
Speaker 4: it as a chat as we're going for a walk
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Speaker 4: with our friends. But there isn't the precedence that women
4:16
Speaker 4: have to spend so much time.
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Speaker 3: Doing Zone two.
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Speaker 4: So if we look at the recommendations that are coming
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Speaker 4: out about zone two training, they're saying between forty five
4:25
Speaker 4: and ninety minutes, four to five times a week.
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Speaker 3: Oh right, who has time for that?
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Speaker 2: Nobody has that time, right, So we.
4:33
Speaker 4: Look at optimizing women's health and longevity. So we're not
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Speaker 4: trained for anything specific. We're not training for a marathon
4:40
Speaker 4: or an iron Man or one hundred mile bike ride.
4:44
Speaker 4: That's a different kettle of fish. So if we're training
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Speaker 4: for health and longevity, we want to improve women's glycolytic fibers.
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Speaker 4: We lose them rapidly as we age. But the other
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Speaker 4: really critical thing for longevity is being able to produce lactate.
5:03
Speaker 4: So lactate is the metabolic byproduct of fast twitch and
5:09
Speaker 4: anaerobic capacity. It's a critical fuel for the brain. The
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Speaker 4: brain prefers lactate, so does the heart. If we don't
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Speaker 4: produce lactate and we are amiss in how much that
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Speaker 4: we are producing, then our brain metabolism changes and it
5:27
Speaker 4: relies more on glucose. When we're looking at it from
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Speaker 4: a health perspective, it doesn't seem like that big of
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Speaker 4: a deal because your brain is still working optimally. But
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Speaker 4: when we're looking at sex differences in cognitive decline, we're
5:41
Speaker 4: looking at sex differences in alzheimer development, and all of
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Speaker 4: this is coming out, we see that not only is
5:49
Speaker 4: it a sociocultural thing where women who are now experiencing
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Speaker 4: Alzheimer's dementia and cognitive decline didn't have the availability of
5:58
Speaker 4: fast paced kind of jobs that are now available, so
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Speaker 4: we already have a little bit of decline in that.
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Speaker 4: But from a metabolic standpoint, lactate isn't happening. We're not
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Speaker 4: having lactate metabolism, so we're not having the neurons connecting
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Speaker 4: very well. We're not having glial cells working optimally. So
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Speaker 4: it contributes to the sex difference in cognitive decline. So
6:22
Speaker 4: when we pull it back and say what is optimal
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Speaker 4: for women who are time pressed wanting to have good
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Speaker 4: body composition, really good metabolic health, as well as looking
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Speaker 4: after our brains. So when we're seventy eighty ninety one
6:36
Speaker 4: hundred years old, we still have all our faculties. It's
6:40
Speaker 4: looking at polarizing our training where we are putting in
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Speaker 4: true high intensity work, we're putting in proper strength training
6:48
Speaker 4: because that also helps with brain health.
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Speaker 3: And when we want.
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Speaker 4: To have our soul food, we go out and we
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Speaker 4: have our soul food, but it's not the bread.
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Speaker 3: And butter of what we do.
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Speaker 4: Women do better from an aging perspective of peppering in
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Speaker 4: more high intensity.
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Speaker 3: And less volume.
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Speaker 4: Men, on the other hand, as they get older, they
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Speaker 4: need more metabolic flexibility, so yes, they need to do
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Speaker 4: the zone two. They need to improve their oxidative capacity,
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Speaker 4: they need to improve their mitochondria density, which means their
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Speaker 4: body is able to use free fatty acids. Well, but
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Speaker 4: for women, we're already there by the nature of being XX.
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Speaker 4: This is why I'm always like, you don't have to
7:27
Speaker 4: spend all this time doing zone two. If you are
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Speaker 4: an endurance athlete, then yes you do, because you need
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Speaker 4: that base volume in order to be able to raise
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Speaker 4: one hundred miles or finish a marathon. But for the
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Speaker 4: general woman who's looking to optimize health and fitness and longevity,
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Speaker 4: you don't have to put so much time into that
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Speaker 4: zone two training.
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Speaker 1: Okay, So, for example, for someone that is starting out
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Speaker 1: and they have they've not been regularly exercising than and
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Speaker 1: would it be appropriate for them to go straight into
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Speaker 1: high intensity interval training or would you phase them in.
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Speaker 4: Just like anything, like, all movement is good, and so
8:11
Speaker 4: if you're just starting out, then you want to move
8:15
Speaker 4: right and you might hit a higher intensity because your
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Speaker 4: body's not used to moving, and you might go for
8:22
Speaker 4: a walk and hit an incline and then all of
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Speaker 4: a sudden you're in a higher intensity. But over the
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Speaker 4: course of a couple of weeks, that hill's going to
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Speaker 4: flatten out for you. It's not going to feel hard.
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Speaker 4: So we want you to just enjoy and learn how
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Speaker 4: to move before we start putting in any kind of
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Speaker 4: high intensity. And then it could be you're going on
8:39
Speaker 4: your twenty or thirty minute walk and you deviate and
8:42
Speaker 4: do some flights of stairs on your walk, or maybe
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Speaker 4: you increase your pace of it. So there's ways of
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Speaker 4: phasing in high intensity, and it's relative, and the fitter
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Speaker 4: you get, the more that intensity comes into running sprints
8:57
Speaker 4: or battle ropes or kettlebell swings, the things that we
9:00
Speaker 4: talk about on a regular basis. But anyone can start
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Speaker 4: just start by moving, and then you can vary your
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Speaker 4: intensity in your preferred mode, and it doesn't have to
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Speaker 4: be something that's really really focused in a gym. It
9:14
Speaker 4: can be I'm going to go up this hill and
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Speaker 4: I'm going to do thirty second hill reps. And it
9:19
Speaker 4: could be walking, could be running, it could be power
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Speaker 4: walking something like that, and that will get you on
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Speaker 4: the road to doing and getting used to higher intensity work.
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Speaker 1: Okay, So I think this is where and you just
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Speaker 1: covered this a second ago. I think the conversation is
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Speaker 1: getting muddled out there when women are feeling like there's
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Speaker 1: a barrier to exercise because they think there's only one
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Speaker 1: specific way to exercise. And what I hear you saying
9:48
Speaker 1: is there's different modes that do different things. But our time,
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Speaker 1: at this age, we want to really put in some
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Speaker 1: of those high intensity intervals and those sprint intervals. But
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Speaker 1: there is a phase in and if you are new
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Speaker 1: to exercise it, it's totally appropriate to start there and
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Speaker 1: then ramp up and start peppering in some of those
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Speaker 1: hit sessions before you go full throttle.
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Speaker 4: Yeah, because I don't want someone to have the experience
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Speaker 4: that a lot of kids have where kids are really
10:19
Speaker 4: active and having fun and then they're put into like
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Speaker 4: a pe class that makes them do running or makes
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Speaker 4: them do something that they really don't like, and they
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Speaker 4: get a really negative attitude around physical activity. When we
10:31
Speaker 4: are looking at adults who haven't been moving and they
10:33
Speaker 4: want to start their journey, we want it to be
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Speaker 4: a positive reinforcement. So is it ten minutes walking for
10:40
Speaker 4: three times a week at the start? That's better than nothing, right,
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Speaker 4: So we look at phasing people in just like strength training.
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Speaker 4: We're not going to throw someone in the gym and
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Speaker 4: have them do a hundred kilo deadlift or anything like that, right, No, no, no,
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Speaker 4: we phase everyone in. So I don't want people to
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Speaker 4: think that there's this barrier because they're not fit enough
11:00
Speaker 4: or they're not confident enough. We did a study back
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Speaker 4: when I was at Stanford looking at pre fitness fitness,
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Speaker 4: So what are the barriers to exercise? And one of
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Speaker 4: them is, well, we know lack of community, but also
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Speaker 4: the uncomfortable aspect of heat and sweating. So we did
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Speaker 4: some pretty cooling and taking away that one barrier allowed
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Speaker 4: women to develop a fitness level that gave them the
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Speaker 4: confidence to go out and join a class, or join
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Speaker 4: a gym, or go out and do a hill instead,
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Speaker 4: So we have to look at the barriers as well. So, yeah,
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Speaker 4: we can drink something cool for the heat aspect. But also,
11:41
Speaker 4: if you have ownership with a friend and you both
11:43
Speaker 4: want to start out on this journey, you're not going
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Speaker 4: to tell your friend, Okay, do thirty second sprints, right,
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Speaker 4: So you want to have some of that ownership as well.
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Speaker 4: It's like, what would you tell your friend if your
11:53
Speaker 4: friend is wanting to start on this journey. So you
11:57
Speaker 4: are your friend and maybe you have that commonality of
12:02
Speaker 4: calling your friend up and saying, hey, let's meet for
12:04
Speaker 4: ten or fifteen minutes and go for a walk.
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Speaker 1: All right, So Stacy, can you define zone two training?
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Speaker 2: And are there benefits to zone two training?
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Speaker 4: Yeah, So when we're looking to quantify intensity and stress
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Speaker 4: on the body, we look at different zones. We have
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Speaker 4: zone one, two, three, four, five, Some people say six,
12:26
Speaker 4: and some companies are now saying zero and zero has
12:30
Speaker 4: been zero has not been quantified in sports science, so
12:34
Speaker 4: we don't pay attention to that. Zone two is going
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Speaker 4: out and having a conversational pace where you're still like
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Speaker 4: breathing hard, your heart rate is elevated, but it's not
12:46
Speaker 4: overly taxing you.
12:47
Speaker 3: Can do it for a very long period of time.
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Speaker 4: The benefit of zone two is it's cardiovascular health, right,
12:55
Speaker 4: So we are increasing our heart rate, We're creating more
12:58
Speaker 4: of a muscle pump, so we're stimulating cardiac muscle. We're
13:01
Speaker 4: improving our blood flow, and of course stress release.
13:06
Speaker 3: Right.
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Speaker 4: It's lower intensity, it's not too taxing in the body.
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Speaker 4: We don't have a lot of quartersol that's released, so
13:13
Speaker 4: we're looking at it as a stress reliever. It's really
13:17
Speaker 4: good for improving our cardiovascular health, which then improves blood
13:20
Speaker 4: flow for men and improves metabolic flexibility for women. Were
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Speaker 4: I mean, it does use more free fatty acids because
13:28
Speaker 4: it's lower intensity, but it doesn't invoke the same metabolic
13:31
Speaker 4: flexibility that we see with men.
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Speaker 1: Okay, so I use it. I'm curious your thoughts on this.
13:36
Speaker 1: I will use it if I have a one on
13:38
Speaker 1: one client and they're in, you know a little bit
13:43
Speaker 1: of a calorie deficet that we're watching and they just
13:45
Speaker 1: aren't recovering as well on lower calories.
13:48
Speaker 2: So I'll use it as a recovery.
13:50
Speaker 1: Day and something that they can look forward to where
13:52
Speaker 1: they don't have to smash themselves, you know, in that
13:55
Speaker 1: hour and maybe instead of the choice of not working
13:58
Speaker 1: out that they would go out for zone too, So
13:59
Speaker 1: that would be an appropriate.
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Speaker 4: Absolutely, absolutely, yeah. I mean there are times when I
14:05
Speaker 4: travel a lot, right, and the Transmorrinian travel is a nightmare,
14:09
Speaker 4: But I want to get outside and move every day.
14:12
Speaker 4: I'm not going to go do a hit session every day.
14:14
Speaker 4: I'm not going to go smash myself in the gym
14:16
Speaker 4: every day. So there are times where I'm like, I
14:19
Speaker 4: just want to move and it is zoned too, and
14:21
Speaker 4: I'm not necessarily trained for anything, but it's movement, it's outside,
14:25
Speaker 4: it's waking me up, it's making me feel good, and yeah,
14:29
Speaker 4: there is a bit of a calorie burn, but it
14:30
Speaker 4: also works for recovery, for resetting circadian rhythm, for just
14:35
Speaker 4: allowing the body.
14:36
Speaker 3: Just to go, oh okay great.
14:38
Speaker 4: So it is a really massive stress relieving response. So
14:42
Speaker 4: it creates a cascade of hormonal responses to just allow
14:46
Speaker 4: the body to get more parasympathetic.
14:49
Speaker 3: And so yes, it's really beneficial for recovery.
14:52
Speaker 1: And I love, love, love our zone two rights that
14:55
Speaker 1: we've got on, I know, to catch up, So can
14:58
Speaker 1: you describe blactate? Is that something do we get the
15:02
Speaker 1: same benefit from strength training with the lactate that's moving
15:07
Speaker 1: in the body, or is that a separate conversation.
15:10
Speaker 4: It depends on what kind of strength training we're doing.
15:14
Speaker 4: So when we're looking at how the body fuels itself,
15:17
Speaker 4: it's not a linear progression of ATPCP right into fat burning.
15:22
Speaker 4: We're always kind of using everything all the time. When
15:27
Speaker 4: we get to a precedence of lactate production, it means
15:30
Speaker 4: that we are at a level of intensity where it's
15:34
Speaker 4: too hard for the body to be able to take
15:38
Speaker 4: some of the breakdown components of carbohydrate and pull it
15:42
Speaker 4: into aerobic exercise. So if we're looking at strength training
15:47
Speaker 4: and we're doing a circuit like every minute on the
15:49
Speaker 4: minute using kettlebells or something like that, then we're producing lactate.
15:54
Speaker 4: If we're doing a typical heavier lifting session, that's not
15:57
Speaker 4: lactate production. That's ATPC, and we are using a little
16:02
Speaker 4: bit of glucose because we get into that, but we're
16:05
Speaker 4: not at a level where a body can't regenerate fast enough.
16:09
Speaker 3: So when we're looking.
16:11
Speaker 4: At the availability of fuel, when we're looking at the
16:16
Speaker 4: higher loads, lower volume type, so you're heavier lifting, that
16:22
Speaker 4: is not lack tap production if we're looking at a
16:24
Speaker 4: circuit or we're looking at a metabolic stimulus of higher
16:28
Speaker 4: higher reps. So we're doing the twenty or whatever to failure,
16:31
Speaker 4: which isn't that appropriate for our group of women? That
16:36
Speaker 4: can be LAC tap production. But it also depends on
16:39
Speaker 4: how much rest is between the sets.
16:42
Speaker 2: So let's move on to the rep ranges.
16:44
Speaker 1: And when we launched our first power programs, I know
16:49
Speaker 1: we wrote the program together and we put it out
16:53
Speaker 1: to the.
16:54
Speaker 2: World, and I know there was a lot of chatter and.
16:57
Speaker 1: Confusion about there are some hyperchurvy blocks in there.
17:00
Speaker 2: There's max strength blocks for the beginner.
17:03
Speaker 1: Obviously, there's no low rep heavy lifting, and we have
17:08
Speaker 1: higher reps in that to really.
17:10
Speaker 2: Teach them how to move.
17:12
Speaker 1: But it was it's very confusing to women when they'll
17:15
Speaker 1: come into our programs and they'll say, well, Stacy wants
17:19
Speaker 1: me to only lift low reps heavyweight.
17:22
Speaker 2: You know, why do I have higher reps in the beginning.
17:25
Speaker 4: Yeah, there's there's a misconception I think in the fitness
17:32
Speaker 4: world where if you're going to do strength trending, you
17:35
Speaker 4: can't do any cardio. If you're doing cardio, you shouldn't
17:38
Speaker 4: do strength training, especially heavy loads.
17:40
Speaker 3: If you are going to do strength training.
17:41
Speaker 4: Then you should just lift heavy in a power based
17:43
Speaker 4: and you shouldn't do hypperchaffee or you should just do
17:46
Speaker 4: hyghpercha feed to failure. But there's a it's not a
17:50
Speaker 4: linear progression of things. We have to look at completely
17:55
Speaker 4: altering and changing things up as we go. So when
17:58
Speaker 4: we're looking at the higher reps and the lower loads
18:01
Speaker 4: in the beginning program, it's.
18:03
Speaker 3: Because one we don't want injury. Two we want people
18:06
Speaker 3: to learn how to move properly.
18:07
Speaker 4: How do you squat? What is your depth? What are
18:10
Speaker 4: your sticking points? Do we have to work on mobility?
18:12
Speaker 4: How's your core strength? Because we're not going to put
18:14
Speaker 4: you under load if you are a bindi and not
18:17
Speaker 4: like a bamboo straw.
18:20
Speaker 3: So when we're.
18:20
Speaker 4: Looking at how the body responds to it, your body
18:24
Speaker 4: responds to load and it doesn't matter if it's higher
18:27
Speaker 4: low load. But what kind of adaptations do we want.
18:29
Speaker 4: That's why we want to build women into lifting heavier
18:33
Speaker 4: in the power based stuff, but not staying in that
18:37
Speaker 4: high loading and lower rep range for the rest of
18:43
Speaker 4: their life. Right, we need to have a periodization, which
18:46
Speaker 4: is what you're so great at doing and prescribing in
18:50
Speaker 4: the programs. So we build up and then we work
18:53
Speaker 4: on our max strength, and then we have a recovery dload.
18:56
Speaker 4: Maybe we're doing some higher reps there, maybe we're doing
18:58
Speaker 4: some cluster sets, we're doing some ballistic movements, and then
19:02
Speaker 4: we can rebuild because part of it is we want
19:04
Speaker 4: that central nervous system response to actually take the place
19:08
Speaker 4: of estrogen to build the.
19:09
Speaker 3: Lean mass in the bone.
19:11
Speaker 4: But then we also want to have different stimulus so
19:13
Speaker 4: that the neuromuscular connections also are having a challenge instead
19:19
Speaker 4: of just always recruiting as many muscle fibers as possible. Yes,
19:23
Speaker 4: And I think people get confused when they're like, wait,
19:27
Speaker 4: I just want to lift heavy. First, we need to
19:31
Speaker 4: make sure your body's really stress resilient enough to take
19:34
Speaker 4: on those loads. And as you're taking those loads on,
19:38
Speaker 4: we have to back it off a little so that
19:39
Speaker 4: you can become more stress resilient.
19:43
Speaker 2: Well.
19:43
Speaker 1: And I think what I love that you just said
19:46
Speaker 1: is to be able to give women the freedom to say, listen, one,
19:52
Speaker 1: there's no possible way that we could come up with
19:55
Speaker 1: one program that would cover everything, and that would be
19:59
Speaker 1: suitable every single female and their specific situation. So the
20:03
Speaker 1: goal really is, as we get women into strength training,
20:06
Speaker 1: and I would love to hear your point on this
20:08
Speaker 1: as well, is to come in at the level that
20:12
Speaker 1: you are comfortable doing. And yes we want to push you,
20:15
Speaker 1: and yes, at some point we want to mix in
20:18
Speaker 1: these lower lower rep ranges or mid rep ranges, but
20:22
Speaker 1: it's a different purpose. If you have an injury, maybe
20:25
Speaker 1: you're not doing low reps for X amount of months
20:29
Speaker 1: while you're recovering, or you know, if you're trying to
20:33
Speaker 1: work on some stability muscles that require a bit of
20:36
Speaker 1: time to stabilize, then maybe you're doing some higher reps there.
20:40
Speaker 1: But that's not where we're staying in those you know,
20:43
Speaker 1: twenty thirty rep ranges. Now, I just did a foundation
20:46
Speaker 1: program where I did do you know, twenty twenty five reps,
20:49
Speaker 1: but it was once a year and it was for
20:52
Speaker 1: three weeks.
20:54
Speaker 2: So it's not something that I stay in.
20:55
Speaker 1: But the fusion of the science and real life coaching
21:01
Speaker 1: is meant to be tailored, especially when you're selling online
21:07
Speaker 1: programs where we don't have this one on one connection
21:11
Speaker 1: with women. Our goal for everyone is to not get
21:15
Speaker 1: injured to fall in love with strength training and to
21:19
Speaker 1: just keep at it so that we do have this
21:21
Speaker 1: good quality of life through hopefully seventies, eighties, and nineties.
21:26
Speaker 4: Yes, exactly, because there's so many women. I get asked
21:29
Speaker 4: all the time, where do I start. I don't feel
21:31
Speaker 4: comfortable going to a gym. It's so gendered.
21:33
Speaker 3: We know this.
21:34
Speaker 4: You walk into any big brand gym and as a woman,
21:38
Speaker 4: they're like, oh, there are the cardio machines.
21:39
Speaker 3: As a guy, you're talking.
21:41
Speaker 4: They're lifting platforms back there, and we have XYZ strength equipment,
21:46
Speaker 4: so women are intimidated to go into that. So one
21:49
Speaker 4: of the goals that we have is to make it accessible.
21:51
Speaker 4: If you have a program and you can go into
21:53
Speaker 4: gym and there's someone on the app to show you
21:55
Speaker 4: what to do and how to do things, it boots
21:57
Speaker 4: the confidence. I've seen women in gyms on our app
22:02
Speaker 4: working out together and I love it.
22:05
Speaker 3: It's great. And you know, so I see that. It
22:08
Speaker 3: also brings in house.
22:09
Speaker 4: Community, yes, as well as the community that we're developing online.
22:14
Speaker 1: Yes, and Stacy, you are the pioneer in this space
22:16
Speaker 1: and everyone will we'll give you that title. So we're
22:21
Speaker 1: super grateful if we move on from the rep ranges
22:25
Speaker 1: and the third question that I want to really bring
22:28
Speaker 1: up in this confusion space of intermittent fasting and time
22:34
Speaker 1: restricted eating. Now, I know where you stand on the
22:38
Speaker 1: time restricted eating, but most women are getting confused on
22:42
Speaker 1: whether intermint fasting and time restricted eating are the same thing.
22:46
Speaker 2: Are they the same thing? And what do we recommend?
22:49
Speaker 4: They are definitely not the same thing. So we look
22:53
Speaker 4: at interminute fasting. There's lots of different avenues to take
22:59
Speaker 4: when we're.
22:59
Speaker 3: Looking at intern in it fasting.
23:01
Speaker 4: We look at holding your fast till noon or after
23:05
Speaker 4: and so you have like a four hour eating window,
23:07
Speaker 4: and in that four hour eating window there are no
23:10
Speaker 4: real restrictions on what you're eating. We see some people
23:14
Speaker 4: are doing a twelve twelve where they are twelve hour
23:17
Speaker 4: overnight fast and twelve hours of eating window. Again no
23:22
Speaker 4: real confines around what they're eating in that twelve hour
23:26
Speaker 4: You could have a sixteen hour fast. So with inter
23:29
Speaker 4: minute fasting, there's no real identification of circadian rhythm. We're
23:35
Speaker 4: looking at time restricted eating. We're looking at fueling the
23:40
Speaker 4: body when it needs to be fueled and then having
23:43
Speaker 4: an overnight fast. So time restricted would be you get
23:48
Speaker 4: up and as a woman, you're having breakfast or not
23:51
Speaker 4: full breakfast, with something to eat within like a half
23:53
Speaker 4: an hour after you wake up to drop your cortisol
23:56
Speaker 4: signal to hypothalamus that there's some nutrition coming in. And
24:00
Speaker 4: then maybe you go training, then you come home, have
24:03
Speaker 4: your real breakfast, and then you're eating on regular like
24:06
Speaker 4: you're having your meals and your snacks, and then you
24:08
Speaker 4: have dinner and you don't have anything after dinner. You
24:11
Speaker 4: stop eating with dinner being over. So it might be
24:14
Speaker 4: six seven, seven thirty at night, so you have around
24:17
Speaker 4: two hours before bed, and then you have a twelve
24:21
Speaker 4: hour It could even be a fourteen hour fast because
24:24
Speaker 4: you stop eating at seven thirty and maybe you don't
24:28
Speaker 4: get up if you're lucky enough, till nine, and then
24:30
Speaker 4: you have something at nine thirty. But most people can
24:34
Speaker 4: do an eleven or twelve hour fast every night, and
24:37
Speaker 4: that's what we call time restricted eating.
24:40
Speaker 1: Okay, So then time restricted eating is the same thing
24:44
Speaker 1: as really eating around your circadian clock. Yes, exactly, Okay,
24:49
Speaker 1: hallelujah that we have defined that, because that is a
24:52
Speaker 1: question I get on the daily. So when would intermitt
24:57
Speaker 1: fasting be appropriate for someone? Did you recommend it for
25:01
Speaker 1: any specific reason.
25:04
Speaker 4: Now for men and women. No, because we look at
25:08
Speaker 4: the population research that's coming out in overweight, sedentary obese,
25:16
Speaker 4: like lots of different studies in that looking at early
25:20
Speaker 4: versus late breaking a fast. We see individuals who break
25:24
Speaker 4: their fast by eight eight thirty in the morning and
25:28
Speaker 4: then they stop eating around four or five in the
25:30
Speaker 4: afternoon get the benefits of what we think about with
25:34
Speaker 4: Intermitte fasting. They have more metabolic control, more blood glucose control,
25:38
Speaker 4: which comes in the metabolic control. They are improving their
25:42
Speaker 4: lean mass, they're improving neuroplasticity, We're getting more autophagy because
25:48
Speaker 4: they have that overnight fast and they're working with their
25:50
Speaker 4: circadian rhythm.
25:51
Speaker 3: We see people men and.
25:53
Speaker 4: Women who hold their fast till noon or after and
25:58
Speaker 4: then they end up having a later eating window, so
26:01
Speaker 4: they might not finish eating till seventh thirty eight eight
26:06
Speaker 4: thirty at night.
26:07
Speaker 2: Oh I'm already in bed.
26:08
Speaker 3: Yeah, But there is no change.
26:11
Speaker 4: There's no metabolic change, there's no increase in topogy. There
26:14
Speaker 4: is an increase in cortisol. Baseline cortisol goes up because
26:19
Speaker 4: it's a stress. It's an incredible stress on the body.
26:22
Speaker 4: To wake up and try to go through the day
26:24
Speaker 4: without fuel because if you're thinking about, Okay, I finished
26:28
Speaker 4: eating at eight pm and then I'm not going to
26:30
Speaker 4: eat again until noon, that's a very very long time
26:33
Speaker 4: for the body not to have fuel. And I put
26:36
Speaker 4: it to people, I'm like, would you take your car
26:39
Speaker 4: out on the motorway on eat and try to see
26:44
Speaker 4: how far you can get before you get to.
26:47
Speaker 3: Or petrol gas station. There are some people will say, yeah,
26:50
Speaker 3: I do that.
26:51
Speaker 4: I do that all the time, But most people won't
26:53
Speaker 4: do that because they know what's gonna happen in the car.
26:56
Speaker 4: It's just going to and they're going to be stuck.
26:59
Speaker 4: So we have to think about our bodies, right, But
27:01
Speaker 4: it's not only about So many people focus on calories.
27:05
Speaker 4: They don't think about nutrient density. So when you are
27:08
Speaker 4: choosing in your eating window, you want it to be
27:10
Speaker 4: nutrient dense. So that's looking exactly at removing ultra process,
27:15
Speaker 4: taking care of your got microbiome, eating lots of lene proteins,
27:19
Speaker 4: doing the eighty twenty rule.
27:20
Speaker 3: Right.
27:21
Speaker 4: If you need a calorie deficit, well that's when you
27:23
Speaker 4: are really conscious on what you're eating for dinner. Maybe
27:26
Speaker 4: you have one hundred, one hundred and fifty calorie deficit
27:29
Speaker 4: at dinner, and then that feeds forward to a calorie
27:31
Speaker 4: deficit and improves your parasympathetic responses overnight. The other thing
27:36
Speaker 4: about your circadian rhythm is we have hormone pulses throughout
27:40
Speaker 4: the day that is reliant on light and food.
27:43
Speaker 3: So if we're not.
27:44
Speaker 4: Eating, then we're we're off shooting our hormone pulses. So
27:48
Speaker 4: this means our appetite hormones are skewed. Our testosterone, our estrogen,
27:52
Speaker 4: they're skewed. Our lutinizing hormone pulse is skewed, So we're
27:56
Speaker 4: creating a lot of dysfunction in the body. So we're
27:59
Speaker 4: looking at that popular research, they're going, okay, well, part
28:02
Speaker 4: of this is because there's a misstep in hormonal control
28:05
Speaker 4: that is supposed to be part of our normal wake.
28:08
Speaker 3: Up and sleep cycle.
28:10
Speaker 4: Food and light are the two most powerful ways of
28:13
Speaker 4: resetting your circadian rhythm. So if you're holding a fast
28:17
Speaker 4: and then you're just eating in the afternoon, you're shifting
28:20
Speaker 4: as if you're doing a night shift. And we see
28:23
Speaker 4: the literature out there how bad night shift has an
28:26
Speaker 4: impact on overall health.
28:27
Speaker 2: And well being bless the night shift worker.
28:31
Speaker 3: I know.
28:33
Speaker 1: We love them, so Okay, the questions then that would
28:36
Speaker 1: come up, what if I am fasting for religious reasons.
28:41
Speaker 3: It's a small amount of time that you're fasting.
28:44
Speaker 4: We look at Ramadan, we look at other religions that
28:48
Speaker 4: have a fasting protocol in it, and it's a very
28:52
Speaker 4: short period of time. Ramadan's a month, but you're still eating, right,
28:57
Speaker 4: You're eating not with circadian rhythm.
28:58
Speaker 3: But it is.
29:01
Speaker 4: An offshoot of being able to fuel the body. Like
29:04
Speaker 4: I have athletes who follow Ramadan and we are able
29:08
Speaker 4: to manipulate the fasting window and eating window with their
29:12
Speaker 4: training so they're not compromising their training. I think that
29:15
Speaker 4: becomes the confusion of well, you say no fasted training, correct,
29:21
Speaker 4: Maybe we move your training so it falls into your
29:23
Speaker 4: eating window when you're doing something like Ramadan.
29:25
Speaker 2: So you're really fueling for the demand of the training session.
29:28
Speaker 3: Yeah.
29:29
Speaker 1: And I think this conversation comes in when we look
29:31
Speaker 1: at the protein amount that women need to get and.
29:34
Speaker 2: We know that women coming in new to this.
29:40
Speaker 1: High protein amount, it's overwhelming. So when we shorten that
29:45
Speaker 1: eating window with say intermittent fasting, it makes it really
29:49
Speaker 1: hard to protect that lean mass and get in the
29:53
Speaker 1: number the grams of protein that we're recommending to them
29:56
Speaker 1: in a day when you're only eating in a four
29:58
Speaker 1: hour window.
30:00
Speaker 3: Yeah.
30:00
Speaker 4: I had this conversation with Abby Smith Ryan who's been
30:03
Speaker 4: on the podcast Good Friend. I know she's awesome, and
30:06
Speaker 4: she's like, well, when we look at it from a
30:09
Speaker 4: scientific point of view, we're reducing the eating opportunities for
30:13
Speaker 4: women who already have a difficult time getting enough food
30:16
Speaker 4: in because of the sociocultural confines of the diet culture,
30:21
Speaker 4: and a lot of women will fall into something like
30:23
Speaker 4: intermittent fasting because of the diet culture and the want
30:26
Speaker 4: to to kind of fall into an ideal body composition
30:31
Speaker 4: that they think they need to have, but they're fighting that, Like,
30:35
Speaker 4: if you're not fueling your body, you're not going to
30:38
Speaker 4: create any kind of change. So we look at eating
30:40
Speaker 4: opportunities when you're restricting it down to that four or
30:44
Speaker 4: six hours, Like you said, you're really restricting your body's
30:47
Speaker 4: ability to get optimal nutrition. So you might be trying
30:53
Speaker 4: to achieve a particular body composition, but you're compromising your
30:59
Speaker 4: actual nutrition. You're looking at micronutrient deficiency, you're looking at
31:04
Speaker 4: protein deficiency. For women who are trying to increase their
31:08
Speaker 4: fiber intake, they might eat a lot of fiber and
31:12
Speaker 4: not be full enough to fulfill their calorie needs. So
31:15
Speaker 4: there's a lot of misconception that happens with the eating
31:19
Speaker 4: windows because women are way more sensitive to low nutrient
31:25
Speaker 4: intake than men's bodies. And that also isn't really discussed
31:30
Speaker 4: when we're talking about intermitted fasting and where we're putting
31:34
Speaker 4: our calories.
31:35
Speaker 1: All right, so let's move on to jump training because
31:38
Speaker 1: that's getting a lot of popularity right now, and I
31:42
Speaker 1: know people will ask us is their jump training in
31:45
Speaker 1: your programs, how does that contribute to our bone mass
31:49
Speaker 1: and our bone help and what is your recommendation around
31:53
Speaker 1: jump training?
31:55
Speaker 4: So there's two ways of thinking about jump training. We
31:57
Speaker 4: can think about our ballistic pliometric type movements, or we're
32:00
Speaker 4: taught to land to absorb impact in our muscle right
32:05
Speaker 4: with soft knees or really trying to absorb it through
32:09
Speaker 4: our posture and not having a hard landing. That can
32:13
Speaker 4: have some benefit for bone. But when we're talking about
32:16
Speaker 4: jump training for a bone, we need to relearn how
32:19
Speaker 4: that jump is. We're landing hard, we're absorbing the impact
32:24
Speaker 4: through our skeletal system. So it's not a high jump,
32:27
Speaker 4: it's not a ballistic type movement. And the reason for
32:30
Speaker 4: that is we want multidirectional stress through the bone and
32:34
Speaker 4: remembering that.
32:35
Speaker 3: The body will morph.
32:37
Speaker 4: With the movement, the ground doesn't, so we have ground
32:40
Speaker 4: reaction forces.
32:41
Speaker 3: We want a low jump, but a high.
32:44
Speaker 4: Ground reaction force to create multidirectional stress within the bone
32:48
Speaker 4: to improve bone density. So when we're looking at jump training, yeah,
32:52
Speaker 4: any kind of jumping is great. If you're skipping rope,
32:55
Speaker 4: you're doing box jumps, that is going to contribute to
32:58
Speaker 4: bone health. If you're someone who's on the low end
33:01
Speaker 4: of bone density, so you're not osteoporritic, you might be
33:06
Speaker 4: just on the cusp of the old word osteopeniic, but
33:09
Speaker 4: just low normal bone density, you will look at how
33:12
Speaker 4: am I going to increase that ground reactive force. So,
33:16
Speaker 4: I mean, I've talked about Tracy Klissel's app and it's
33:19
Speaker 4: now available Osteo Gains, and it's ten minutes, three times
33:23
Speaker 4: a week of the proper kind of jump for improving
33:26
Speaker 4: bone density for women out there, Like, well, I thought just.
33:30
Speaker 3: Any kind of jumping was good. Yes, keep doing it.
33:33
Speaker 4: Any kind of jumping is good for the bones, just
33:35
Speaker 4: like resistance training is good for the bones. But if
33:38
Speaker 4: you are in the category where you really really need
33:40
Speaker 4: to focus on building bone density, we have to look
33:43
Speaker 4: at what kind of landing that we're doing to improve
33:47
Speaker 4: that ground reaction in multidirectional stress in the bone.
33:50
Speaker 1: Okay, final question here. I know we had talked about
33:54
Speaker 1: this in our power program last month on one of
33:58
Speaker 1: our calls where we brought up a female that had asked,
34:03
Speaker 1: you know, I see these lean women in the gym
34:06
Speaker 1: and they're all doing cardio, and so can we talk
34:09
Speaker 1: about I know we don't like No one likes calling
34:12
Speaker 1: it skinny fat. I think the proper term is normal
34:15
Speaker 1: way obesity. But that's what it means. Most women will
34:18
Speaker 1: know it as skinny fat. Can you describe if that's
34:22
Speaker 1: new to someone listening, Can you describe what that is
34:25
Speaker 1: and how we go about fixing that.
34:28
Speaker 4: Yeah, so circopinia is the highly technical word for it,
34:33
Speaker 4: which skinny fat, normal way to obc all THO, it's
34:37
Speaker 4: when we're looking at the quality of the muscle. We're
34:41
Speaker 4: seeing a lot of extra fat where the muscle should be.
34:45
Speaker 4: So we look lean but we have a really high
34:48
Speaker 4: percent body fat because we don't have as much lean
34:51
Speaker 4: mass muscle mass, and we have lower gency in our bones.
34:56
Speaker 4: And when we're looking at women who are so cardio driven,
34:59
Speaker 4: because that's from the nineteen eighties and nineties mentality that's
35:02
Speaker 4: been so thrown at us, we're looking at a high
35:06
Speaker 4: stress catabolic state. When we're doing all of the cardio
35:11
Speaker 4: catabolism means we're breaking down our lean mass. So when
35:15
Speaker 4: I see women who are really lean and they're just
35:18
Speaker 4: doing cardio, I think about, Okay, low bone density, bones
35:23
Speaker 4: like chalk, and really low muscle quality. How do we
35:27
Speaker 4: change that? Of course, strength training, right, that's the be
35:31
Speaker 4: all end all for all women. Doesn't matter what age
35:33
Speaker 4: you are, but it becomes more important as you age.
35:36
Speaker 4: We need strength training across the board. So I'm really
35:39
Speaker 4: happy that that conversation is changing the other's protein intake. So,
35:44
Speaker 4: like Bill Campbell posted that study a few years ago
35:47
Speaker 4: where they took an experimental group and a control group
35:52
Speaker 4: of normal weight obese women who were all sedentary, did
35:57
Speaker 4: not put them on any kind of exercise, just changed
36:00
Speaker 4: the amount of protein that they were taking. So you know,
36:03
Speaker 4: we have the control group that maintain their usual protein intake.
36:07
Speaker 4: I think it ended up being zero point five grams
36:10
Speaker 4: per pound of body weight, and for the experimental group
36:14
Speaker 4: they boosted up to that one to one point one
36:17
Speaker 4: grams per pound of body weight. Over the course of
36:19
Speaker 4: twelve weeks, the people with a higher protein intake completely
36:23
Speaker 4: recomp their body no exercise. So protein is really really important.
36:28
Speaker 4: And that's the other conversation that's been left out of
36:31
Speaker 4: the nutrition conversation till recently, which I think is why
36:34
Speaker 4: women find putting protein is so difficult. So you've had
36:37
Speaker 4: all these conversations about high fat, low fat, high carb
36:40
Speaker 4: low carb, and what do we do with those macronutrients,
36:44
Speaker 4: and no one's really talked about protein. So now when
36:46
Speaker 4: we're looking at the recommended daily allowance for protein, it's
36:50
Speaker 4: way too low because people don't realize that that is
36:54
Speaker 4: the fair minimum to avoid malnutrition. So if you're an
36:58
Speaker 4: active woman and of older women trying to build and
37:02
Speaker 4: or maintain your lean mass, you have to boost that
37:05
Speaker 4: protein intake up to we like that one gram per
37:08
Speaker 4: pound of body weight, ideally higher, but starting with that
37:12
Speaker 4: one gram per pound.
37:13
Speaker 1: Well, and I mean it comes down to we had
37:16
Speaker 1: this conversation as well with I think there was a
37:20
Speaker 1: study that Abby Smith Ryan introduced me to from Don
37:24
Speaker 1: Lahman's lab maybe about women older than sixty or individuals
37:28
Speaker 1: over than sixty maybe.
37:29
Speaker 2: Needing a little bit more protein than women that might
37:34
Speaker 2: be in their thirties.
37:35
Speaker 3: Yep.
37:36
Speaker 4: And we look at that also with post exercise, right,
37:41
Speaker 4: so we see that there's an anabolic resistance to protein
37:45
Speaker 4: and exercise as you get older. For women it starts
37:48
Speaker 4: around forty. For men it's mid fifties. So we do
37:51
Speaker 4: know that there's a definite change in the trajectory of
37:55
Speaker 4: aging for women versus men. So we need to get
37:58
Speaker 4: that higher protein intake. When we're in our twenties and thirties,
38:03
Speaker 4: we can look at one point six grams per kilogram
38:06
Speaker 4: of body weight, so it's around that point eight gram
38:08
Speaker 4: per pound, and that's a good enough, but as we
38:12
Speaker 4: get older, we need to boost it because we have
38:14
Speaker 4: to provide optimal protein, especially for women who are hitting perimenopause,
38:20
Speaker 4: because there's a rapid signal to lose lean mass and
38:23
Speaker 4: bone mass. Protein helps reduce that offshoot of losing lean
38:29
Speaker 4: mass and bone and it also helps with cravings. I
38:32
Speaker 4: get a lot of questions of why am I craving
38:35
Speaker 4: sugar and carbohydrates so much like I'm putting weight on,
38:38
Speaker 4: and all I can do is think about food, especially
38:40
Speaker 4: carbohydrate food. It's called the protein leverage theory, where we
38:47
Speaker 4: look at the degradation of lean mass and bone in
38:50
Speaker 4: women who are perimenopausal and the high stress of cortisol
38:55
Speaker 4: from being in a hormone shift, and the brain is
38:57
Speaker 4: perceiving it as being tired. When the brain is tired,
39:01
Speaker 4: it wants glucose, which makes you crave carbohydrate, but in
39:04
Speaker 4: actuality you need more protein. So when women boost their
39:08
Speaker 4: protein intake to that one point one or so grams
39:12
Speaker 4: per pound, they're craving stuff because now their body is
39:16
Speaker 4: getting optal amount amino acids to offset that rapid decrease
39:21
Speaker 4: in lean mass and bone and also helps shut down
39:24
Speaker 4: some of that cortisol stress from being sympathetically driven in
39:28
Speaker 4: this hormone shift.
39:29
Speaker 1: So another conversation than to really have here for someone
39:34
Speaker 1: that might come. I'm anticipating the questions, you know, this
39:39
Speaker 1: seems overwhelming to get this amount?
39:42
Speaker 2: Would you step load them absolutely a.
39:44
Speaker 1: Little bit and say, you know what if that doesn't
39:47
Speaker 1: work for you and you can get at one hundred
39:50
Speaker 1: grams instead of one hundred and twenty. If that is
39:53
Speaker 1: your quality of life and you are eating much more
39:57
Speaker 1: than you were, do what you can and then build
40:01
Speaker 1: up from there.
40:02
Speaker 4: Absolutely, absolutely, And we look at little hacks of how
40:05
Speaker 4: do we increase our protein intake?
40:07
Speaker 3: Right? Yeah, sure, share. So most women will.
40:10
Speaker 4: Get up and have a hot drink, usually coffee, right,
40:13
Speaker 4: So that's why I talk about protein coffee. It can't
40:16
Speaker 4: be hot because if you stir protein powder into a
40:19
Speaker 4: hot beverage, it glugs and scross. But if we're looking
40:22
Speaker 4: at stirring protein powder into your cold milk of choice
40:26
Speaker 4: and then adding your coffee and putting it in the
40:27
Speaker 4: fridge overnight, you have a cold latte in the morning,
40:30
Speaker 4: you drink it, you get your latte fix and thirty
40:33
Speaker 4: grams of protein.
40:34
Speaker 3: So you're starting today this is just.
40:37
Speaker 2: Water but down there all right, we already had that one.
40:42
Speaker 4: And then other women are like, well, I'm too full?
40:44
Speaker 3: What do I do? It's like, well, you can split
40:46
Speaker 3: your breakfast. Right.
40:47
Speaker 4: So if you're looking at having eggs scrambled eggs on
40:51
Speaker 4: sprouted grain toast, and you might have some nuts or
40:56
Speaker 4: something with it, and you're looking at having a forty
40:58
Speaker 4: gram protein meal, you can split it before and after training,
41:02
Speaker 4: because then you're able to fuel your training. You're able
41:05
Speaker 4: to have access to forty grams of protein, but you
41:08
Speaker 4: don't get overly full. So there's lots of ways of
41:13
Speaker 4: looking at what we're doing. It's the education component that
41:16
Speaker 4: comes with it.
41:17
Speaker 1: Okay, So what I'm hearing you say through all of
41:20
Speaker 1: these questions is there aren't specific absolutes. There's always a
41:28
Speaker 1: different situation that might someone might fall into. And the
41:32
Speaker 1: purpose here again as we close out this wonderful podcast,
41:38
Speaker 1: move do something that you love. Add in these strong
41:42
Speaker 1: components of protein, high intensity interval training, heavy strength training.
41:48
Speaker 2: But the heavy strength training, you know.
41:51
Speaker 1: There's different ways that you can do that that's appropriate
41:54
Speaker 1: for different women, and really just use these to improve
42:01
Speaker 1: the quality of your life so that we are independent
42:04
Speaker 1: and we are are living our best life independently and
42:10
Speaker 1: through decades to come correct.
42:13
Speaker 4: I love it because it's not a training block. We're
42:16
Speaker 4: not in a short term training block for an event
42:19
Speaker 4: that's six months away.
42:21
Speaker 3: We're looking at.
42:22
Speaker 4: How are we doing daily changes to be more powerful
42:27
Speaker 4: and strong and independent as we age Training for life,
42:30
Speaker 4: Training for life that's my new tagline.
42:34
Speaker 2: We got it, we got it.
42:35
Speaker 3: Training for Life.
42:38
Speaker 2: Thanks for listening.
42:39
Speaker 1: If you enjoyed this episode, please consider giving us a
42:42
Speaker 1: five star review and sharing the body Pod with your friends.
42:47
Speaker 2: Until next time,