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RE-RUN - Understanding Insulin Resistance: Expert Insights with Dr. Stacy Sims · The Body Pod

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  Speaker 1: Today on the Body Pod, we are re running one
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  Speaker 1: of our most popular episodes from last season with doctor
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  Speaker 1: Stacy Simms. Stacy is not only my business partner, but
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  Speaker 1: a dear friend, and in this short episode we cover
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  Speaker 1: insulin resistance and how it really creeps up in perimenopause.
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  Speaker 1: So enjoy this short session with doctor Stacy Simms. Hi everyone,
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  Speaker 1: my name is Haley and this is Lara and welcome
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  Speaker 1: to the Body Pod. Hi everyone, welcome back. We are
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  Speaker 1: so excited. I'm so excited I have doctor Stacy Simms.
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  Speaker 1: I'm actually sitting in New Zealand with her right now,
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  Speaker 1: and we decided to answer some questions that have come
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  Speaker 1: up since we did our Instagram life a couple of
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  Speaker 1: weeks ago. So Stacy, are you ready?
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  Speaker 2: Yes, let's go.
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  Speaker 1: All right. So, a question that a few of you
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  Speaker 1: asked had to do with insulin resistance and if this
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  Speaker 1: is a piry post menopause symptom.
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  Speaker 2: We do see insulin resistance coming up in perimenopause, so
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  Speaker 2: this can contribute to some of that abdominal adipacity, some
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  Speaker 2: of the serial fat gain. So what we need to
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  Speaker 2: be very mindful of is making sure that we are
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  Speaker 2: doing our high intensity work because that does help with
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  Speaker 2: metabolic control as well as a type of carbohydrate we're eating.
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  Speaker 2: So if we're talking about changing and having more fruit
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  Speaker 2: and veg, make sure they're very fibrous for our gut,
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  Speaker 2: but also to help moderate and modulate that insulin resistance.
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  Speaker 1: Okay, So it really comes down to dyeing an exercise. Yeah,
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  Speaker 1: like everything else exactly.
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  Speaker 2: And the other thing is I know that I always
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  Speaker 2: harp about strength training and the more metabolically active tissue
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  Speaker 2: we have by building that lean mass, the better it
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  Speaker 2: helps with our insulin and our glucose control. Because as
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  Speaker 2: we are training and we are teaching our skeletal muscle
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  Speaker 2: to be active by theft and doing high intensity work,
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  Speaker 2: it's also telling the muscle that we don't need insulin
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  Speaker 2: to pull that blood sugar in, so then we are
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  Speaker 2: able to rely less on insulin to have better blood
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  Speaker 2: glucose control. So this is another reason why we're always
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  Speaker 2: harping on that high intensity spread interval for metabolic control
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  Speaker 2: as well as that strength training to get more metabolically
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  Speaker 2: active tissue to help with blood glucose control.
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  Speaker 1: Okay, So anyone that is aging, say entering that perimenopause
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  Speaker 1: phase somewhere in the late thirties forties. Whenever they're hitting
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  Speaker 1: that do you recommend and when you're recommending that carbohydrate,
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  Speaker 1: we know that plays a role. You're not saying to
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  Speaker 1: eliminate carbohydrate or go very low carb but not because
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  Speaker 1: of the insulin.
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  Speaker 2: Resist not at all. I'm saying, instead of eating more
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  Speaker 2: refined simple carbohydrates, which we tend to gravitate towards, especially
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  Speaker 2: in the States, we don't want to go with ultra
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  Speaker 2: pross foods. These process the better. So we're looking at bananas, pairs, peaches, carrots, apples, potatoes,
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  Speaker 2: rice spilt, any ancient grains, anything that has fiber with
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  Speaker 2: carbohydrate screen. Women need carbohydrate. You need it to fuel
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  Speaker 2: your brain, you need to fuel your muscles. Help avoid
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  Speaker 2: getting into a low energy situation because when we have
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  Speaker 2: low carbohydrate intake, it can be perceived as low energy availability.
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  Speaker 2: So it's not the elimination of carbohydrate, it's not dropping
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  Speaker 2: it to a low point. It's being very mindful of
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  Speaker 2: the kinds of carbohydrates you're eating. And you do have
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  Speaker 2: the opportunity, if you are someone who loves more simple carbohydrates,
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  Speaker 2: to have that before and after training because before training,
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  Speaker 2: your blood glucose comes up, you use that during training,
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  Speaker 2: then after you have an acute window of recovery where
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  Speaker 2: glucose is up taken into the muscle without the use
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  Speaker 2: of insulin. Okay, so we're still fueling for the demands
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  Speaker 2: of training. We're just being art with our carbohydrates. And
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  Speaker 2: is this something that people that women will figure out
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  Speaker 2: or find out if they're insulin sensitive by a blood
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  Speaker 2: test or can it be they just don't feel great?
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  Speaker 2: Does it have to be diagnosed with a blood test?
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  Speaker 2: It doesn't. But you'll find that you might be putting
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  Speaker 2: on a little bit of extra body fat if you're
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  Speaker 2: eating more carb than you know. You're eating pasta meal
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  Speaker 2: or something, and you've always been doing that, and then
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  Speaker 2: all of a sudden you're like, why am I putting
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  Speaker 2: more weight on? I don't understand that. Then it's like,
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  Speaker 2: let's change to pulse pasta instead of wheat pasta. So
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  Speaker 2: you're just putting more protein fiber in with that carbohydrate.
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  Speaker 2: And then you'll notice that, oh, Okay, I'm feeling better,
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  Speaker 2: I'm not as bloated, I'm not holding on to as
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  Speaker 2: much weight is coming off a little bit easier. So
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  Speaker 2: you'll start seeing signs and symptoms. If you're really worried
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  Speaker 2: and you have a family history of diabetes, or you
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  Speaker 2: have preclamcy or anything like that, any complications during pregnancy,
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  Speaker 2: and yeah, you might want to get a fascinating lucas.
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  Speaker 1: Okay, and if women, So we talked a little bit
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  Speaker 1: about strength training. We both talk about this a lot
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  Speaker 1: for women that are postmenopausal and they're hearing the message
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  Speaker 1: about strength training, but there's still a little bit timid
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  Speaker 1: fearing injury. There's still a way that they can work
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  Speaker 1: around that strength training without this fear. There's more than
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  Speaker 1: one method to the heavy lifting.
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  Speaker 2: Yeah, so I want people to realize that we're not
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  Speaker 2: talking about a training block. We're talking about a lifestale change.
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  Speaker 2: We're looking for the eye of resistance training the rest
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  Speaker 2: of our lives. So we want to encompass a lot
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  Speaker 2: of mobility work, some functional movement work. So we're looking
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  Speaker 2: at how do I squat, what are my sticking points,
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  Speaker 2: how are my knees, my hips, my ankle is flexibility there,
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  Speaker 2: you're working on mobility through that range of motion before
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  Speaker 2: you add load. If you're someone who is compromised in
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  Speaker 2: their squat position instead of trying to do a deep squat,
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  Speaker 2: you're squatting to a box or you're squatting to a
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  Speaker 2: box with the plateon it. So you're within your own
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  Speaker 2: range of motion. You're developing strength, but as you're getting
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  Speaker 2: stronger in that range of motion, you also are able
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  Speaker 2: to increase your range of motion. So we want to
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  Speaker 2: make sure that you move well before you add load.
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  Speaker 2: And when we say lifting heavy, it's all relative. So
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  Speaker 2: if you don't have a history and strength training, you know,
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  Speaker 2: not even go in and start trying to squat sixty
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  Speaker 2: kilos or you know one hundred and fifty pounds. You
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  Speaker 2: are going to go in and start with maybe some dumbells,
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  Speaker 2: maybe you start with a twenty pound bar instead of
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  Speaker 2: a forty five pound bar. So it's all within your
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  Speaker 2: own individual capabilities, with the eye of being able to
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  Speaker 2: add load as your mobility gets better, as your ligaments
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  Speaker 2: and your muscles and tendons all get stronger, it's not
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  Speaker 2: the eye of going in I got to do this
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  Speaker 2: right now, get injured and the stuff.
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  Speaker 1: Yeah, okay, And this question always gets brought up too.
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  Speaker 1: I feel like answered again for someone that is doing
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  Speaker 1: maybe pladus, which has multiple benefits, and what we should
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  Speaker 1: be focusing on when we're doing plateus is all of
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  Speaker 1: those major benefits. But say, like the cardio classes where
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  Speaker 1: they're using a jump board, is that considered like could
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  Speaker 1: that be considered plometrics or heavy lifting or is there
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  Speaker 1: a difference.
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  Speaker 2: When we look at the jump board or in plates.
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  Speaker 2: It's not typical plymetrics because of what we're after with
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  Speaker 2: true primetrics is the rebound effect from the grounds. You're
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  Speaker 2: getting that fast explosiveness as well as that absorption through
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  Speaker 2: the bone and the muscle, so that you're getting more
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  Speaker 2: than just the power part of the plyometrics. We're looking
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  Speaker 2: for bone mineral density increases. We're looking for the tendon
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  Speaker 2: and the ligaments to respond to it. In kind. If
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  Speaker 2: someone has really bad joints and they're or afraid of
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  Speaker 2: some of those power moves, then maybe starting the jump
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  Speaker 2: board because it's already in their PLATES class, is one
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  Speaker 2: way to start to feel what it's like to jump
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  Speaker 2: off something. But I'd rather people go with the eye
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  Speaker 2: of doing a very low depth jump so they're understanding
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  Speaker 2: what it feels like to step off something, do a
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  Speaker 2: proper landing with soft knees. Absorbing through the muscles and
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  Speaker 2: not necessarily the joints and then building up because there's
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  Speaker 2: so many more benefits to doing true pliometric work rather
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  Speaker 2: than something that is a jump board. And I don't
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  Speaker 2: want people who do.
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  Speaker 1: Plotis to hate me.
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  Speaker 2: I'm not a hater on it. I'm just saying, like,
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  Speaker 2: when we're talking about plyometric and the explosiveness, it's better
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  Speaker 2: to get really comfortable doing real plyometric like the depth
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  Speaker 2: jumps or the box jumpster jumping lunges or even things
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  Speaker 2: like jumping rope. You want that explosive kind of movement
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  Speaker 2: for bone mineral density as well as the power.
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  Speaker 1: Okay, so really to some things up when we talk
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  Speaker 1: about this phase of life that we're entering into our
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  Speaker 1: late thirties, our early forties, whatever we want to Whether
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  Speaker 1: we're in perimenopause, we're not there yet. We're getting into menopause.
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  Speaker 1: The lifestyle, everything that you just touched on is a
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  Speaker 1: lifestyle approach. It's not just for this time period while
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  Speaker 1: you're transitioning into menopause or right when you hit menopause.
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  Speaker 1: This is what we need to look forward to with
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  Speaker 1: the nutrition with a carbohydrate intake as well as the
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  Speaker 1: fitness of heavy lifting and going that route for the
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  Speaker 1: rest of our life. This doesn't change, right.
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  Speaker 2: I get a lot of questions of when do I
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  Speaker 2: know I should start veering towards the peri and postmenopausal
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  Speaker 2: type of training, or I'm postmenopausal, how does this apply
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  Speaker 2: to me? So when I'm talking about the sprint interval
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  Speaker 2: training and the resistance training and taking care of our
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  Speaker 2: gut and the right kind of carbohydrate, I really want
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  Speaker 2: people who or women who are in their early forties
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  Speaker 2: to kind of start transitioning that way. And then definitely
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  Speaker 2: in your late forties, you are definitely a perimenopausal, so
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  Speaker 2: you want to incorporate more of that external stress to
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  Speaker 2: cause those adaptations. If your postmental puzzle, it's not too
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  Speaker 2: late to start, Like we want you to say, Oh, okay,
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  Speaker 2: these are the things that are applicable for my body.
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  Speaker 2: Now I don't have estrogen progesterone. I need to find
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  Speaker 2: an external stress that's going to cause these adaptations the
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  Speaker 2: way that my body used to respond to when I
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  Speaker 2: had estrogen progesterone. I'm really concerned about the quality of
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  Speaker 2: my muscle. I'm concerned about my bow mineral density. So
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  Speaker 2: one hundred and fifty minutes of modern intensity activity is
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  Speaker 2: not right for my body when I'm postmenopausele If I'm
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  Speaker 2: already moving, great, but I need to look at doing
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  Speaker 2: some spread andr wal work. I need to look at
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  Speaker 2: doing resistance training into heavy lifting, but it takes time.
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  Speaker 2: I want to look at my ability because I don't
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  Speaker 2: want to get injured. So all of this is with
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  Speaker 2: the eye to how I'm going to be ninety plus
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  Speaker 2: and still be independently living. We see that as you
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  Speaker 2: get older, you need smaller volume, so small doses of
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  Speaker 2: intensity and resistance training in a regular time period. So
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  Speaker 2: we're looking at, you know, five to six days a
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  Speaker 2: week of ten to twenty minutes every day rather than
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  Speaker 2: three times a week of a big session. You need
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  Speaker 2: smaller doses just because the body needs that reminder of
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  Speaker 2: what we're doing.
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  Speaker 1: Yes, and I love how you said that it's never
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  Speaker 1: too late. So there's a lot of women on here
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  Speaker 1: that have been endurance athletes and they just might need
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  Speaker 1: to add in more of that heavy strength training and
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  Speaker 1: shift from a lot of that low intensity work. But
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  Speaker 1: there's also women that I think we're both very passionate about.
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  Speaker 1: It is never too late to start even if you
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  Speaker 1: have walked your whole life and that's it. There is
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  Speaker 1: a place for everyone with strength training, with cliometrics, with mobility,
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  Speaker 1: and with this nutrition changes absolutely.
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  Speaker 2: My husband sent me a link from the National News
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  Speaker 2: Radio News, the equivalent of MPR. They're interviewing this guy
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  Speaker 2: that started resistance training when he was seventy six. Now
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  Speaker 2: he's ninety six, and he's way stronger independently living. And
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  Speaker 2: then we look at someone like train with Joan On.
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  Speaker 2: She started lifting and taking care of herself with high
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  Speaker 2: intensity work when she's in her mid sixties, and now
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  Speaker 2: she's seventy something. It's stronger and more robust now than
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  Speaker 2: she was earlier. So it's never too late to start.
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  Speaker 1: I love that well. Thank you so much, Dacy. This
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  Speaker 1: has been such a fascinating quick little podcast to answer
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  Speaker 1: some episodes, so we look forward to having one again.
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  Speaker 1: Thanks for listening everyone.
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• 12:42
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  Speaker 2: friends until next time.