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Out this week, Ageless Aging is a new title on the shelves and book author and women’s aging advocate, Maddy Dychtwald is here with us on this episode. You’re going to love this episode.
We dive into why women have to advocate for themselves, the power of your mindset and why you and all your high school friends may be aging at such different paces.
The Role of Exercise in Ageless AgingPhysical activity remains a cornerstone of healthy aging. Imagine each step of a brisk walk or each rep in a strength training session not only enhancing muscle tone but also refreshing our minds and spirits. This daily commitment to physical activity is not merely about staying fit—it’s a celebration of our bodies’ capacity to thrive at any age, boosting both brain health and emotional well-being, ensuring we live not just longer, but with unstoppable vitality.
My Guest:Maddy Dychtwald is an internationally acclaimed author, public speaker, and thought leader on longevity, aging, the new retirement, and the ascent of women. She co-founded Age Wave, the world's leader in understanding and addressing the far-reaching impacts of our aging population, and has led numerous acclaimed studies on women and money. In addition, she has been involved in more than 25 thought leadership research studies worldwide on aging, longevity, retirement, health, family, caregiving, housing, and leisure, which have cumulatively garnered more than 14 billion media impressions. Her new book, Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, publishes May 14th, 2024. She lives in San Francisco with her family.
Questions we answer in this episode:We are at the beginning stages of a longevity revolution. Why are women at the forefront?
Why is it so important to create a new and improved experience of long life, especially designed for women?
You coined the term “ageless aging,” which is the title of your new book. What does that mean exactly?
You’ve created a holistic recipe for ageless aging that any woman of any age can begin. What are the most important ingredients?
You share actionable tips and steps to help women increase their healthspans, brainspans, and lifespans. Can you share a few that you practice every day?
Connect with Maddy Dychtwald**:**Website:
https://maddydychtwald.com/
On Social:
LinkedIn: https://www.linkedin.com/in/maddydychtwald/
Twitter: https://twitter.com/Maddy_Dychtwald
Other Episodes You Might Like: Grip Strength Is More Than Access to Nut Butter: Positive Aging - https://www.flippingfifty.com/grip-strength/ Are Your Mitochondria Aging Too Fast? | Slow Down to Energy Up - https://www.flippingfifty.com/aging-too-fast/ Think You’re Too Old? Ageism Dismantled with Ashton Applewhite - https://flippingfifty.com/ageism-dismantled/ Resources:What When & Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise
NEW BOOK: Ageless Aging - https://www.amazon.com/Ageless-Aging-Increasing-Healthspan-Brainspan-ebook/dp/B0CG1QTK47
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Calories you need in menopause are key as your body experiences these natural changes.
Exercise nutrition in menopause is more important than ever. The intuitive response to a desire to lose menopause weight or belly fat is to eat less and or do sit ups and tons of cardo. All bad ideas. Make the calories you need in menopause, your guide to wellness.
First, let me tell you that I’m not an advocate of telling anyone how many calories they need or of tracking. I don’t measure food. I don’t use points. At Flipping 50 we focus on a simple formula and it starts with whole foods, protein, and servings instead of calories, points or exchanges.
That said, it’s sometimes necessary to really take a closer look at exercise nutrition in menopause. But I want to emphasize a few things before we begin.
Calorie counting isn't the best method if:
You want to change your body composition (tracking macros is a better approach for body recomposition). You have a history of disordered eating and feel the urge to drastically cut calories to an unhealthy level. You're not actually sure how many calories you need to eat.If you go searching blindly online, you’ll find a lot of different answers. For example:
Take your weight x 15 for a moderately active individual to maintain, as suggested at harvard.edu. There was no distinction between males and females.
For my 200 lb client that’s 3000. You’ll see as we continue that’s different from other numbers.
Any calorie estimator should take into account two things. Your BMR, which is your basal or resting metabolic rate, and your activity level.
So when you figure out your BMR you have an idea that if you drop below that number you’re going to risk interfering with bodily function. That’s number is just to keep you alive and functioning.
For my client that’s 1380.
Where to Start with How Many Calories You Need in MenopauseBefore you count calories, we first need to determine how many we need to eat. But we also need to consider what your past has been.
So on paper, or on the internet, it’s so easy peasy. Then welcome to life.
My client weighs 200 lbs. She doesn’t want to weigh 200 lbs. She’s very active. Weight training and HIIT, some endurance exercise - not much, and a lot of activity like pickleball and golf for 3+ hours several times a week. On a “day off” exercise, she’s still very active.
Calculations on calculator.net will tell her this:
2381 to maintain
2131 mild weight loss
1881 weight loss 1lb /week
1381 extreme weight loss 2 lbs/ week
This is based on her being extremely active, although not the highest level of activity.
From the Mayo Clinic calculator, I got 2100 as the average calorie needs daily. That is congruent with the numbers from calculator.net.
Here’s the problem: reality.
Her usual caloric intake has been 1500 - 1881 for a very long time. She isn’t kicking up her metabolism with meals or with activity. Essentially by eating that little consistently for so long (while not losing) and exercising significantly, she’s likely slowed her metabolism.
She’s putting one foot on the accelerator (exercise) and one foot on the brake (low calorie diet) constantly.
She can’t lose weight because she’s not eating enough.
What’s the Answer to Better Exercise Nutrition in Menopause or Beyond?Cycling her higher and lower calories for her active and rest days will help.
Most importantly though is looking at the content of her meals.
If she’s not getting enough protein, shown in studies with peri and post menopausal women both, to be a key indicator of fat loss, she’ll lose a significant amount of lean muscle when she loses weight. That reduces her metabolism further.
The opposite of the desired effect.
Protein recommendations also vary significantly. But the work of Dr Donald Layman, Blake Rasmussen and Douglas Paddon-Jones, have shown that distributing protein in a minimum of 25-30 grams per meal and reaching your total protein intake daily helps avoid muscle loss.
The work shared by Dr. Bill Campbell tells us that increasing protein without changing calories at all, spurs fat loss.
Dr. Gabrielle Lyon has shared a simple way of estimating protein need - steeped in science - that is 1 gram of protein per lb of body weight as a goal. For weight loss (without muscle loss), that number increases while your total caloric intake decreases.
Intermittent fasting can be helpful, for some, twofold. One, it reduces the eating window, almost automatically reducing caloric intake. Even if you have the license to eat, if you have increased protein intake wisely to reduce muscle loss, and you’re eating fibrous foods, your satiety level will prevent you from eating too much.
That said, cycling your intermittent fasting windows is also helpful. Any time you adopt a strict schedule or a strict calorie count, or carb count, you risk the body adapting and slowing metabolism to compensate. That’s the opposite desired effect.
You have to fuel exercise. Exercise is a muscle breakdown activity. The rebuild occurs between sessions - if you allow enough time, and enough fuel to do so.
You can play with the calculator.net site. It calls this cycling a zig-zag schedule. But it’s the same … I’d have my client boost calories sometimes for one week during a build muscle focus. The next week we’d have a moderate caloric deficit and workouts that are shorter and less demanding.
Or we have higher caloric days and lower calorie days (as well as carb levels higher and lower) while protein remains high consistently.
Beyond the Calories You Need in Menopause: More or Less Fat?Wonder about how much fat? Studies shared- again via Bill Campbell, PhD - say it matters very little and is just your preference. You can experiment. Genetically, I’m predisposed to do better with slightly higher carbs. You may be otherwise and you don’t need to do a DNA test to find out. Most of us know by now. When balancing the calories you need in menopause, remember flexibility is key; you can adjust fats and carbs while maintaining essential protein levels for a vibrant health balance.
If you want to lose weight and aren’t - but are thinking low carb works for you - you could be wrong! Be open to testing for yourself.
But the beauty of the science is that as long as protein increases within a set calorie intake, the fat or carbs can go up or down. You have room to enjoy the birthday cake or a favorite seasonal meal that might be higher in carbs, and you haven’t blown it! You’d simply reduce the amount of fat you consumed that day.
Resources:Calorie Calculator: https://www.calculator.net/calorie-calculator.html
See How You Eat: https://seehowyoueat.com/
MacroFirst: https://www.macrosfirst.com/
Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
FDA FoodCentral database: https://fdc.nal.usda.gov/
Other Episodes You Might Like:Why Calories Burned from Exercise Don’t Get You Fit: https://www.flippingfifty.com/calories-burned-from-exercise/
Muscle Protein Synthesis In Menopause: How to Plan Pre and Post WOrkout:
https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/
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How much magnesium should you include in your daily regimen? Magnesium is involved in over 300 biochemical reactions in the body, impacting everything from your energy levels to how well you sleep at night. But the question remains: how much do you really need to support your health during menopause?
How much magnesium do you need?The daily recommended intake of magnesium varies, but generally, women aged 50 and above should aim for about 320 mg per day. However, needs can vary based on individual health conditions and dietary intake.
To find out how much magnesium works for you, start with a lower dose and gradually increase it. Monitor how you feel—improvements in sleep, mood stabilization, and general well-being are indicators that your magnesium intake is on point.
If you suspect you’re low on magnesium, especially during menopause, it’s a common concern. Talk to your healthcare provider about how much magnesium is right for you and explore the best ways to maintain adequate levels through diet or supplements.
My Guest:Dr. Carolyn Dean, MD, ND, is a respected expert in holistic health, particularly known for her work in magnesium therapy. She has authored influential books, including "The Magnesium Miracle," and advocates for the use of natural remedies in achieving optimal health. Dr. Dean also develops nutritional supplements and is widely recognized for her contributions to holistic health and wellness. For detailed information, visit her official website or consult her latest publications.
Questions We Answer in This Episode: What are the top twelve reasons magnesium is foundational to women’s physical and mental health? [00:07:55] How many traditional diagnoses could very well be magnesium deficiency in disguise? [00:09:25] The importance of magnesium as a partner/co-factor with other essential vitamins and minerals such as vitamin D and calcium.[00:08:25] How magnesium is an essential factor in mitochondrial integrity and energy production. [00:27:55] How to choose the right magnesium. [00:17:25] How to properly supplement with magnesium. [00:25:25] Connect with Dr. Carolyn Dean MD ND**:**Website: https://drcarolyndean.com/
On Social:
Facebook: https://www.facebook.com/drcarolyndeanmdnd ****
Instagram: https://www.instagram.com/drcarolyndean/
Twitter: https://twitter.com/DrCarolynDean
YouTube: https://www.youtube.com/@drcarolyndeanmdnd4601
Resources:Book: Magnesium- The Missing Link to Total Health - https://www.amazon.com/dp/B0CD993TF3
5 Day Flip: https://www.flippingfifty.com/5dayflip
Other Episodes You Might Like: What Is BioHacking? | Women’s Health - https://www.flippingfifty.com/what-is-biohacking/ Electrolytes for Hydration: Beyond Water, Heat, and Exercise - https://www.flippingfifty.com/electrolytes-for-hydration/ One Easy Fitness Nutrition Hack You Could Be Missing - https://www.flippingfifty.com/fitness-nutrition/ -
Confidence you gain in menopause could light a fire under you like never before in your life. What’s not to love? You raised kids who are good people. You like them. You survived stuff. You know real drama and you're done with mean girls who have time to leave comments on your social media platforms.
If you apply to be a guest on the Flipping 50 show here to talk about self doubt in midlife you’ll get rejected. I’d rather talk about the confidence you gain. Wouldn’t you?
I recently, very recently vetoed an application for a podcast to Flipping 50 based on going from self doubt to confidence. The premise was women in midlife go through menopause with hot flashes, night sweats, insomnia, weight gain and feel unsure and uncertain about themselves and their futures.
Welcoming the confidence you gain in menopause lets you charge into this exciting chapter with all the fierceness you've earned—because, let's face it, you're not just surviving, you're thriving!
Confidence You Gain in Menopause from Women You’re AroundSo, I ask you, is that what you want to hear? Because it’s not what you’re going to get here. In fact, this very same afternoon, I had that proposal via email, I met a midlife woman who made me question whether I was living up to my capacity!
And you know after talking to her I was feeling inspired. Inspired to bike a little longer, hike a little higher, stretch myself (not talking about yoga here) a little more.
I saw possibilities.
In the other proposal, and by no intention on the sender’s part - of that I’m absolutely certain - I felt myself hitting a glass ceiling of sorts. I finished - well I didn’t … because I was clearly already forming this podcast in my mind… feeling like it would be enough to settle for overcoming the symptoms of menopause.
We’ve got to stop this.
Stop it right now.
OKAY, yes. I get that many of you are dealing with hot flashes night sweats and it’s not as easy as stopping the wine, sugar in other forms, reducing processed foods and simple carbs and bumping protein and the intensity of your workouts or…more walking.
[However, by the way these things help!]
But I’ve watched women in midlife who might have been worried about what people will think or unsure of what they want, and reluctant about asking for it even if they did, be pretty dam sure of themselves.
Actress Jodie Foster (and by the way she acted and directed Nyad and if you haven’t seen it and doubt what you can do at any age, watch it). It’s worth the extra subscription to Netflix to see it. I may or may not have watched it two days in a row.
I’m a study of 1, but here’s how I felt flipping 60. I spent the 10 days following that birthday completely differently than I did the approach to it.
The approach to it felt a little like wanting to rush against time and get as fit as possible, or see more muscle or less fat on the Smart Scale or do more pull ups.
And after, I became obsessed with things I’ve put off and haven’t done.
I registered for an Ironman. (more on that later) I booked nearly a month in Colorado this summer. I got tickets to what for me will be an epic concert - James Taylor at Red Rocks Amphitheater I chose clearly based on core values between two things I desperately wanted and suddenly the universe gave me both by rescheduling the second to a later date. **Can You Tell Me About the Confidence You Gainedin Menopause ?**
I want to hear from you.
I’ve heard from a few of you. You’ve decided to keep working because you love it and don’t love the idea of retiring with your spouse and being around the house together without purpose all day.
You’re not being disrespectful to your partner but you’re being more respectful to yourself and saying no, no thank you to say yes to yourself.
You’re realizing that little subtle comments from others can be harmful to your own ability to decide for yourself and you’re asking for what you need.
Menopause, midlife, a notable birthday… will do that for you.
Some of you learned through tragedy earlier. There’s wisdom in witnessing tragedy and having to step into courage you didn’t know you had because you have to.
Use it dear listener. Use it to your advantage. Don’t hide it any more.
Stop saying, “I’m sorry” for doing your job for needing to speak up.
It’s time we give ourselves permission.
I’d love to hear from you. When you see this episode posted on Facebook or Instagram, will you share what you’re shrugging off and or stepping into?
And would you share how your fitness has been a part of that?
I’ll leave you with this:When she lifts heavy things, she can more easily weather heavy things in life.
She may ask your opinion. She’s not asking for permission.
She does not fear getting old, she’s got her eye on getting bold.
More than she wants to lose weight, she wants to lift weight.
She doesn’t look forward to retirement, she is interested in rewirement.
She doesn’t fear falls as much as she fears stalls.
She can walk with power toward things, or walk away from things.
She doesn’t feel invisible. She feels invincible.
There’s no more powerful health influencer in the world than a midlife woman.
She’s responsible for 85% of all household decisions, and has 3 generations of influence.
When a woman changes her own story, she changes history.
Resources:My TEDx talk: https://www.flippingfifty.com/TEDx
You Still Got It, Girl! The book: 40+: https://www.flippingfifty.com/wwwexercise
Other Episodes You Might Like:
BUILD MUSCLE and LOSE FAT in MENOPAUSE:
Why You Can’t Lose Fat in Menopause -
https://www.flippingfifty.com/lose-fat-in-menopause/
Enhancing Gut Health to Enhance Weight Loss & Muscle Strength - https://www.flippingfifty.com/gut-health/
Think You’re Too Old? Ageism Dismantled with Ashton Applewhite - https://www.flippingfifty.com/ageism-dismantled/
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There’s a good chance you have concerns about pelvic floor health in menopause or before or after and either don’t know it or don’t talk about it. If you don’t know it, it’s because you’ve never associated gas or inability to control your urge to go with pelvic floor for just one example. Most of us don’t talk about it. Not with our partner, our friends or even our doctor.
I know because for years I was a trainer who didn’t ask this question. And needed to. And it’s only recently I realized that women don’t even associate a need to tell this with the type of exercise they do or don’t do.
Embrace Pelvic Floor Health in Menopause for wellness.If you've been ignoring or are unaware of Pelvic Floor Health in Menopause, it's time to tune in and take control. Engaging in the right types of exercise can make a significant difference, not just for pelvic health but for your overall wellbeing during menopause.
My Guest:Kim Vopni is a self-professed kegel maven and is known as The Vagina Coach. She is a certified fitness professional who became passionate about spreading information on pelvic health after the birth of her first child over 18 years ago.
She is an author, a passionate speaker, and a women’s health educator. Her most recent book, Your Pelvic Floor, launched in March 2020 and was on the bestseller list immediately.
After experiencing the upheaval of perimenopause she began educating herself on ways to support her own body and then took a certification to become a Menopause Support Practitioner so she could help others navigate the transition with ease.
Kim offers online programs and coaching for women through all life stages but the majority of her client base is in the peri and postmenopausal phase of life. Her Buff Muff app is an ever-growing community where people from around the world find support through her 28 day challenges and monthly membership.
Kim also certifies other fitness and movement professionals to work with women with core and pelvic floor challenges through her Core Confidence Specialist Certification and Pre/Postnatal Fitness Specialist Certification.
You can find her on-line through her podcast Between Two Lips, her website at www.vaginacoach.com and on social media @vaginacoach
Questions We Answer in This Episode: What is the pelvic floor and why is it important [00:08:40] What is it about pelvic floor health in menopause that’s unique? [00:10:50] What are the most common signs/symptoms of pelvic floor dysfunction [00:13:50] What can we do about it? [00:13:40] Connect with Kim Vopni**:**Website:
https://www.vaginacoach.com/
On Social:
Facebook: https://www.facebook.com/VagCoach
Instagram: https://www.instagram.com/vaginacoach/
Youtube: https://www.youtube.com/c/KimVopniTheVaginaCoach/videos
Other Episodes You Might Like: Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper - https://www.flippingfifty.com/sexual-health-expert/ Intimacy and Incontinence with The Girlfriend Doctor - https://www.flippingfifty.com/the-girlfriend-doctor/ Your Pelvic Floor: Prolapse and Incontinence - https://www.flippingfifty.com/your-pelvic-floor/Resources:
Kim’s Buff Muff App: https://www.buffmuffapp.com/
What When & Why to Exercise for Women 40+:
https://www.flippingfifty.com/wwwexercise
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Fitness Shifts in Menopause: When Your Trainer May Not Get You Results
Your trainer may not get you results in menopause. Rethink your trainer-led workouts. It’s not his or her fault, but it’s critical to understand that what worked for you in your 30s or 40s might not be effective now.
It wasn’t until I created Flipping 50 in 2013, and then finally created the Flipping 50 Menopause Fitness Specialist in 2018 that I knew of training in existence for trainers or health coaches of midlife women.
Some trainers, often fitness enthusiasts themselves, may venture to advise based on their own readings or experiences. However, this might not be sufficient to guide decisions on the critical aspects of aging optimally: your muscle, bone, and brain health. It's vital to recognize when your trainer may not get you results and seek tailored guidance that addresses your unique needs during menopause.
Ask these Questions to Avoid Getting a Trainer That May Not Get You Results: What specific training have you had about training women in midlife? What is unique in the way you train women in midlife vs younger women/older women or men? How do you define success? What kinds of things will you be asking me to do? What are the most important components of the work we’ll do together? I’ve heard it said that guidelines and quotas for exercise aren’t necessarily the best way for women to design an exercise program. What are your thoughts on programming for me? How do you measure success? That’s a start. And if you are a trainer or coach who works with women in midlife, I highly recommend you consider one of three programs: Dr. Stacy Sims offers a course Girls Gone Strong offers a Women’s training course Flipping 50 Menopause Fitness Specialist© (for building your entire business, including marketing and training strategies)Something is better than nothing or winging it by reading a lot and having gone through it yourself, is not science. You’re a study of one. Until you’ve coached thousands so you’re truly an expert with the time and hours and worked with the unique differences of individuals, none of us can justify our personal experience as a credible authority.
Resources:What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise
5 Day Flip: https://www.flippingfifty.com/5dayflip
Other Episodes You Might Like:Don’t Let Cortisol Derail Your Results: https://www.flippingfifty.com/cortisol-hormone/
How to Choose a Fitness Pro: https://www.flippingfifty.com/need-a-coach/
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If you’re juggling the desire for longevity benefits of fasting with the need to prevent muscle loss in menopause, this is for you!!
Prioritize your fasting and lean muscle goals and objectives! In this episode we guide listeners on how to set their health and fitness goals based on their current status, determining when fasting is a suitable approach, and balancing the benefits of fasting with the necessity to prevent muscle loss in menopause.
Exertion Levels During Fasting? What should and can you do during physical exercise when fasting?
Fasting for Women Aged 45-70 is unique. Yes, longevity but no to frailty. How do you juggle this?
My Guest:Shawn Wells, MPH, LDN, RD, CISSN, FISSN
A globally acclaimed expert in nutritional biochemistry, known as "The World's Greatest Formulator," boasts over two decades of experience, formulating over 1000+ products globally and holding more than 25+ patents, including market leaders like TeaCrine and Dynamine. As a Registered Dietitian, Certified Sports Nutritionist, and with a Master's in Nutritional Biochemistry, this professional has profoundly impacted the supplement industry and healthcare sectors. Serving as Chief Science Officer, they were instrumental in driving a major nutrition company's $125MM annual revenue and played a pivotal role in transactions exceeding $425 million. Their business acumen is complemented by ownership stakes in eight enterprises. Notably, they are a revered keynote speaker on psychopharmacology and mental health, sharing their expertise worldwide. Their journey overcoming personal health challenges adds a layer of inspiration to their contributions, which extend through documentaries, TV appearances, and comprehensive online resources, helping to optimize health and well-being globally.
Shawn brings a wealth of knowledge from his extensive research and personal experiences. He will offer actionable advice on how to prevent muscle loss in menopause.
Questions We Answer in This Episode:Clarification on Fasting: Addressing common confusions about fasting, such as:
How long should one fast? [00:07:53] How to know when fasting becomes excessive? [00:14:47] What qualifies as fasting (e.g., low-calorie diets, eating windows)? [00:20:25]Website: https://shawnwells.com/
Website for custom formulations: https://zonehalo.com/
On Social:Instagram - https://www.instagram.com/shawnwells/
YouTube - https://www.youtube.com/c/shawnwells
Facebook - https://www.facebook.com/Ingredientologist
LinkedIn - https://www.linkedin.com/in/ingredientologist/
Twitter - https://twitter.com/Ingredientology
Pinterest - https://www.pinterest.com/ingredientologist/
TikTok - https://www.tiktok.com/@ingredientologist?lang=en
Other Episodes You Might Like:Pair Exercise and Fasting After 40: https://www.flippingfifty.com/intermittent-fasting-and-exercise/
Midlife Changes with Intermittent Fasting with Gin Stephens: https://www.flippingfifty.com/midlife-changes/
HRT to Avoid Muscle Loss After Menopause? Is It the Answer?: HRT to Avoid Muscle Loss After Menopause? Is It the Answer? (flippingfifty.com)
Overcoming Confusing Muscle Loss During Menopause: Overcoming Confusing Muscle Loss During Menopause (flippingfifty.com)
Resources:Blood Glucose Monitor: https://www.flippingfifty.com/myglucose
What When Why to Exercise for Women 40+: https://www.flippingfifty.com/wwwexercise
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If this is you overdoing exercise in menopause, it’s very possible you might be saying that you love exercise so it’s not you. In this episode I’m going to talk about:
Low dopamine receptors AddictionYou see it in those recovered from drugs or taking a break from drugs only to become obsessed with exercise. It’s the similar phenomena. They want to feel good. The only time they do feel good might be when they’re at the gym or running depending on the activity of choice.
For midlife women, exercise sometimes goes flat. The same exercise they use to do no longer gives that sense of high. The feel-good hormones aren’t released at the same level. It’s because there are fewer dopamine receptors.
The very thing you’re doing, the discipline, the regular schedule that once was admired and possibly a source of pride and reason you were fit and envied, now can actually be causing exhaustion, loss of muscle and not just not working. It’s likely getting the opposite desired effect.
You might just watch a friend, an inactive counterpart until now, start exercise and make beginner progress that leaves you envious.
You wonder, why is this happening to me?
And it’s almost like an addiction. You want to feel good, Overdoing exercise in menopause is about wanting to feel like your old self again, so in effort to “get back to how you used to feel” you try the exercise you used to do.
That, friend, is going to backfire big time.
The hardest thing for you to do, is the thing you must, and that’s stop working out so much.
How to Stop Overdoing Exercise in MenopauseThat’s hard so here are a few suggestions.
Kelly was a client back in the 90s. She worked full time and got up daily to work out beforehand. You might know her. Every gym has a Kelly. She was at the gym before it opened, waiting for the employee to arrive unlock the doors and turn on the lights.
But Kelly’s over-exercise in midlife (combined with undereating, too little recovery time) got her injured and unable to do anything but swim. In a University town with no less than 3 pools, Kelly couldn’t find one with hours to help her get her exercise “fix” in before work. So she got up at 4 to drive 30 minutes to a neighboring town, swim her lengthy workout at the Y there, and return in time to be at work at 8am.
Janet, worked a shift at a hospital and still belonged to a gym in a neighboring town she used to live in. She would get up at 3am to drive 45 minutes (one way) to work out at the gym and still make it back in time for her early starting shift. She’d put in a full day and if it was light outside after work she would often walk 1-2 hours more even though she was on her feet all day.
Erin was a pre-physical therapy student. She was as driven by her workouts as she was to succeed in school. She would workout for 1-2 hours every morning and again at the end of her school day, having a bagel and some tuna for lunch, but eating little else and rarely if ever taking a day off. She would get ready for school in the locker room, drying her hair in her underwear, little by little becoming so emaciated her ribs protruded from her chest and her pelvic bones from her hips. She still felt fat.
While some of these situations might overlap eating disorders, they are also of an addictive nature. The drug of choice is exercise. The amount of exercise it takes has escalated to a point it is doing damage to the body but the brain no longer sees it or care.
That’s not necessarily you, but we often get so lost in our own thoughts and believe whatever it is we’re thinking is true. While all that’s true is our belief of it.
You don’t have to be at such an extreme to experience accelerated aging and negative effects on muscle mass.
How to Give Up Overexercising in Menopause for the Results You Really WantThe solution has got to be something to support the balancing of your hormones. Muscle is an endocrine organ. It can influence insulin, cortisol, growth hormone and testosterone. Of those, do you know which is the most important?
Pregnant pause here while I wait for you to answer. Here they are again: insulin, cortisol, growth hormone and testosterone. Which is most important?
The most important hormone to control is cortisol. If you don’t, the negative spiral looks something like this:
Cortisol rises (or tanks) Blood sugar rises (even if you ate nothing) – inflammatory response Insulin rises (you’re in fat storage) Cortisol blocks production of progesterone so that alone can put you in estrogen dominance (fat storage) Cortisol wonky usually negatively impacts quality of sleep Ghrelin and Leptin are off the next dayWe can’t shoot all our stressors. But we can find joy. Positive hormones dopamine, serotonin, oxytocin and endorphins from exercise all help to offset this.
If you would and could do ONE thing today, this week or this month that would help you improve ability to burn fat, gain muscle, sleep better, decrease cravings… it would be optimize cortisol levels.
Here are some suggestions: Go for frequent walks Get outdoors Spend time with a pet Call a friend Enjoy a belly laugh (movies, jokes, friends) Try yoga instead of HIIT Try Pilates for a week instead of tough strength training workoutsDo you want to lift (and lift heavy) and does HIIT have a place? Absolutely, but not if it’s backfiring. Then we take those out, build the movement foundation again once we regain the energy. We call it here, Restore Before More™.
In a state of cortisol imbalance we don’t have the building blocks for lean muscle. Once you essentially plug the holes on a sinking ship, it stops sinking and we can focus on moving forward again.
Can you relate? I’d love to hear from you if you want to share even anonymously.
Resources:What, When & Why to Exercise for Women 40+ summit: https://www.flippingfifty.com/wwwexercise
5 Day Flip: https://www.flippingfifty.com/5dayflip
Other Episodes You Might Like:Understanding the Role of Cortisol and Exercise in Menopause: https://www.flippingfifty.com/cortisol-and-exercise/
Cortisol: Don’t Let It Derail Your Fitness: https://www.flippingfifty.com/cortisol-hormone/
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Reverse biological age with the concept of a secret clock within your body. Imagine it can make you look and feel older or younger than you are. It's like having a magical switch that can change how old your body seems.
Believe it or not, our unconscious mind holds a lot of sway over our health and aging process. Hidden emotional traumas play a big role. But here's the exciting part: we have the ability to change how we respond to stress and emotional challenges, effectively hitting the rewind button on aging. It's all about taking control and making small shifts that can lead to big changes in how we look and feel.
My Guest:Neuroscience has shown that 95% of our life experiences are shaped by unconscious programs. Dr. Olga Stevko, MD from Russia has created a unique and powerful methodology that allows her to identify and transform unconscious programs which are caused by stressful life events and trauma, including trauma passed down genetically as transgenerational epigenetic inheritance. These programs influence how people perceive themselves, others and the world around them and also affect nervous system responses that impact both body and mind. This phenomenon creates a wide variety of physiological, physical, mental, and emotional conditions —from insomnia and anxiety to health issues, premature aging and struggles with communication. Transforming unconscious programs will change how the nervous system reacts to everything that triggers flight, fight and freeze responses, and how people look, think, feel, react, and behave. This methodology is extraordinarily effective to reverse biological age and produces fast, permanent, and life changing results.
Questions We Answer in This Episode:●How unconscious programs are forming, and how they affect the nervous system?[00:011:20]
●How unconscious programs can accelerate aging? [00:16:30] ●How fast can people experience reversing their biological age after transforming some unconscious programs? [00:23:40] ●What modalities/techniques/tactics can we use in order to slow our aging? [00:28:20]
Connect with Dr. Olga:Website: https://www.drolga.com/
On Social:YouTube: https://www.youtube.com/@dr.olgastevko6537/videosL
LinkedIn: https://www.linkedin.com/in/dr-olga-stevko-9a2a169/
Resources:What, What & Why to Exercise for Women 40+ event: https://www.flippingfifty.com/wwwexercise
Other Episodes You Might Like:
Healing Trauma to Lose Weight: What if it’s Not Stress?: https://www.flippingfifty.com/healing/
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Here are the supplements I use daily for lean muscle in menopause. And it’s made a difference. A big difference.
In the recent previous solo episodes on less belly fat, I pointed out that muscle loss is essentially fat gain. My 60th birthday also prompted a mental inventory of well, everything from the major changes in my life and business, and I also looked at my most important moments and happiest memories… and my physical health.
So if you didn’t listen to the solo last week about how since 50 I gained 4lbs lean muscle and lost 4% body fat… plus a whole swing to bad and back to good again in the middle, listen to that one. How thrilled would I be to do the same from 60 to 70? But I promised in response to questions to answer not just the carefully designed strength programs I use (and share with you) but how I support that with supplements and eating.
The Benefits That You Could Get From These Supplements For Lean Muscle in Menopause: The Benefits That You Could Get From These Supplements for Lean Muscle in Menopause:Protein Powder: Protein powder supports muscle repair and recovery, aids in maintaining lean muscle mass, and can contribute to healthy bone density. It is particularly effective in stimulating muscle protein synthesis, crucial for combating age-related muscle loss. [00:07:13]
Need a quick list of High Protein Meals I like? Here are 8: https://www.flippingfifty.com/high-protein-recipes
Essential Amino Acids (EAAs): EAAs are crucial for muscle protein synthesis, the process by which the body repairs and rebuilds muscle fibers. These amino acids cannot be produced by the body and must be obtained through diet or supplementation. For women over 40, EAAs can significantly support the maintenance of muscle mass, which naturally begins to decline with age. [00:12:37]
Creatine: Creatine is well known for its benefits in increasing strength, power output, and muscle mass. It helps regenerate ATP (adenosine triphosphate), the primary energy carrier in cells, which is crucial for short bursts of power and strength. For women over 40, creatine can help improve muscle mass, cognitive function, and potentially bone density. [00:13:57]
Vitamin D: Vitamin D plays a crucial role in bone health by facilitating calcium absorption, which is vital for maintaining strong bones. It also supports muscle function and has been linked to improved immune system health. [00:15:42]
Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit muscle recovery and joint health. They also play a critical role in cardiovascular health and cognitive function. For women over 40, incorporating Omega-3s can help mitigate the risks of chronic diseases and support overall well-being. [00:16:15]
Magnesium: Magnesium is vital for muscle function, supporting relaxation and reducing cramps. It also plays a key role in energy production, bone health, and maintaining a healthy nervous system. For women over 40, magnesium can help improve sleep quality, a common challenge during menopause. [00:18:18]
Collagen: Collagen is crucial for skin elasticity, joint health, and the integrity of connective tissues. Supplementing with collagen can support skin hydration and reduce the appearance of wrinkles, which may be more pronounced post-menopause. It also plays a role in bone and muscle health, potentially aiding in the prevention of age-related muscle loss and bone density reduction. Many women supplementing with collagen report reduced joint stiffness and increased healing time in the event of injury. [00:20:37]
Calcium: Essential for bone health, calcium supports the development and maintenance of strong bones, reducing the risk of osteoporosis. It's also vital for muscle function, nerve signaling, and heart health. [00:23:22]
There you have it, supplements for lean muscle in menopause (and beyond). Indirectly, there may be more but these are keys. You’ve heard me speak about the “extras” I use like c60, Mitopure and these too are indirectly related to recovery, mitochondrial function which boosts capacity for exercise allowing the right exercise to boost the mitochondria more. Other things like matcha and or clean coffee are in my arsenal too. They’re daily habits but they contribute to accelerated fat burning, elevated performance during workouts. As you weave through your habits, knowing sleep and gut health are crucial to lean muscle and body composition, you might find betaine HCL, melatonin, or 5 htp is also a key for you.
Coming up later this month we’re talking about Pelvic Health.
Resources:Flipping 50 Paleo Protein: https://www.flippingfifty.com/protein
Flipping 50 Plant Protein: https://www.flippingfifty.com/protein
Flipping 50 Burn Boost (with Leucine): https://www.flippingfifty.com/protein
Flipping 50 Collagen Boost: https://www.flippingfifty.com/protein
Essential Amino Acids: https://www.flippingfifty.com/staylean
Creatine: https://amzn.to/3PxXK2x
Magnesium: https://amzn.to/3PxXK2x
Micronutrient Testing: https://www.yourlabwork.com/flipping-50 code: Flipping50
What, When & Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise
References:Over 18 references were used for this episode. The full list will be released later this month and we’ll be sharing it with our subscribers. If you’re registering for the What, When & Why to Exercise for Women 40+ summit you’ll get it with your registration too!
Previous Episodes You Might Like:I Gained Muscle After 50: How I Lost Fat
https://www.flippingfifty.com/Gained-muscle-after-50
Less Belly Fat: Muscle Loss is Fat Gain in Menopause:
https://www.flippingfifty.com/less-belly-fat-muscle-loss-is-fat-gain-in-menopause-2/
Live Longer Regardless of Your Biological Age:
https://www.flippingfifty.com/live-longer-regardless-of-your-biological-age/
Follow me on:
YouTube: https://www.youtube.com/flipping50tv
Instagram: https://www.instagram.com/flipping50tv
Facebook: https://www.facebook.com/flipping50tv
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A new weight loss mindset is critical to navigating the shifting sands of midlife. Just eating less or in moderation might not work for us like it used to, and it's important to understand why.
Instead of sticking to old ideas, we need to rethink how we approach food and weight loss. Let's talk about the myths that hold us back and discover the truths that can help us move forward.
Starting with a new weight loss mindset is key. We can find better ways to take care of our bodies and manage weight.
So when the doctor says, "Start with the mindset," believe it. It's true.
My Guest:Dr. Ashley Lucas is the owner, founder and advisory consultant for PHD Weight Loss and Nutrition. She has over 15 years of education in the field of nutrition and metabolism. In her mid-20s, she retired from her professional ballet career. While understanding the importance nutrition played in her sports performance, she earned her Ph.D. in Sports Nutrition and Chronic Disease from Virginia Tech. Her research throughout her six-year post-graduate doctoral training focused on energy metabolism and the Female Athlete Triad. She was awarded the Academy of Nutrition and Dietetics Scholarship and completed her dietetic internship at The Ohio State University. She passed the national examination, which registered her as a dietitian offering expert food, wellness, and nutrition services. Dr. Lucas is a nationally renowned speaker, columnist, and leading expert in weight management and behavior change.
Through a scientific method that focuses not only on the metabolic consequences of fat gain but also on the behavioral and psychological aspects, she created and continues to innovate the PHD Approach, which has helped thousands of people nationwide achieve their peak wellness once and for all.
Questions We Answer in This Episode: What do we do at PHD? [00:04:29] Most common myths re: weight loss [00:19:11] 5 steps to reset the scale [00:23:02] Thoughts on Ozempic? [00:29:19] Connect with Dr. Ashley Lucas:Website: https://myphdweightloss.com/
On Social
Instagram: https://www.instagram.com/dr_ashleylucas/
YouTube: https://www.youtube.com/@drashleylucas
Resources:PHD Weight Loss Program: https://myphdweightloss.com/our-approach/
Academy of Nutrition and Dietetics Scholarship: https://www.eatrightfoundation.org/foundation/apply-for-funding/scholarships
Other Episodes You Might Like:Midlife Weight Loss: Burn Body Fat, Balance Your Hormones
https://www.flippingfifty.com/midlife-weight-loss/
The Genetics of Metabolism and Weight Loss for Women Over 40
https://www.flippingfifty.com/genetics-of-metabolism/
Why Menopause Weight loss is So Hard and How Your Brain is Taking Over
https://www.flippingfifty.com/weight-loss-is-so-hard/
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Time Flies: How I Lost Fat and Gained Muscle After 50
In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead.
How I’ve added 4 lbs of lean muscle, lost 4% body fat from 50 to 60
I’ve added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that!
Before I start, you need to know that I’ve been thinner. It’s no longer the goal. I’m kind of sick of it. For 40 years, I’ve watched the #1 motivator for women to exercise is weight loss. I’ve watched fitness professionals cover each other’s bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone’s body they perceived as better than their own. I’m really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you’re chasing the weight.
We still haven’t gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I’m chasing weight loss but because I want to do everything I should have been doing all along.
Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list.
The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I’m not sure what. That ends. I wear fancy pants for dinner today and whenever I want to.
Apparently, I had to be 60 to give myself permission.
Here’s How I Gained Muscle After 50The exercise & lifestyle changes that happened in this last decade:
I prioritize protein and non-starchy veggies [over something low fat] I will eat dessert if I want it, but just last, and if it’s not that good, I can skip it. I focus on eating enough rather than eating less. I prioritize walking and weight training (even over HIIT) I implement recovery strategies daily, only now waiting until I need them. I lift heavy at a minimum once weekly but usually twice. I cycle training very consciously. I use explosive power and fast twitch agility 2-3 times weekly. I rest consciously between sets of exercises for the same muscle group. I recover like it’s my job after challenging workouts. I have food at the right time, rest and sleep, hydrate, and add 4 tools that help too. My gut health is a TOP priority. ANY sign is not optimal, and I fix it NOW.Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY:
Epsom salt baths (be sure there is NOTHING added)
Sunlighten Sauna: https://www.flippingfifty.com/sauna
Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50
Weighted Vest see my pics in Amazon store from https://www.flippingfifty.com/resources
One More Thing About Gaining Muscle After 50Someone watched a video of Moses this week and commented, I wish I could get excited about nothing.
"A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back.
If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well.
Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place.
I have no intention of letting my goals get smaller as I get older.
They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that.
Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details.
Resources:Stronger: https://www.flippingfifty.com/getstronger
Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate
Blood Glucose Monitor: https://www.flippingfifty.com/myglucose
What When Why to Exercise summit 2024:
https://www.flippingfifty.com/wwwexercise
Other Episodes You Might Like:Less Belly Fat: https://www.flippingfifty.com/less-belly-fat
How Much Protein Do You Need After 50:
https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/
Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout
https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/
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Toxins, like unwelcome party guests, invade our systems, disrupting crucial sex, stress, and thyroid hormones.
This reminds us of the damaging effects of toxins and the preventive steps we may utilize to lessen the impact of toxins that could disrupt the hormones in our bodies.
It all boils down to equipping ourselves with facts and simple solutions to support our body's natural detoxification processes and improve our sex, stress, thyroid hormones, and overall well-being.
My Guest:Dr. Wendy Myers is a Naturopathic doctor and founder of Myersdetox.com. She is an anti-aging, heavy metal detox, and bioenergetics expert and the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. Wendy is also the host of a top-rated podcast, the Myers Detox Podcast, about protecting your health with detoxification. She will provide insights on how toxins affect your sex, stress, and thyroid hormones.
Questions We Answer in This Episode: What’s your background? Why did you get into the health field? [00:03:50] Why do you think so many people have low hormone production today? [00:13:47] What metals reduce adrenal sex hormones like estrogen and testosterone? [00:15:33] What metals interfere with and reduce thyroid hormones? [00:17:18] How can you best assess your toxicity levels? [00:19:04] Can you give us some simple detox tips for the listeners to begin increasing their energy today? [00:20:32] Where can listeners download your free Detox Checklist with your favorite detox tips? [00:27:38] What is your favorite and most effective detox protocol? [00:28:47] Where can the listeners find you and learn more about your work? [00:31:00] Connect with Wendy Myers:Website: https://myersdetox.com/
Watch the docuseries: http://www.theheavymovie.com
On Social:
Facebook: https://www.facebook.com/MyersDetox/
YouTube: https://www.youtube.com/@WendyMyers
Instagram: https://www.instagram.com/MyersDetox/
TikTok: https://www.tiktok.com/@myersdetox
LinkedIn: https://www.linkedin.com/in/wendymyersdetox
Twitter: https://twitter.com/MyersDetox
Pinterest: https://www.pinterest.com/MyersDetox/
Resources:Stronger: https://www.flippingfifty.com/getstronger
Energy Bits (Chlorophyll): https://www.flippingfifty.com/energybits
Detox Carbon 60: https://www.flippingfifty.com/c60
My Infrared Sauna: https://www.flippingfifty.com/sauna
HTMA: https://remede.com.au/comprehensive-testing/functional-pathology/hair-tissue-mineral-analysis-htma/
Other Episodes You Might Like:Restore Hormones to Factory Settings? More Science for bHRT
https://www.flippingfifty.com/restore-hormones/
Sexual Wellness AMA with Women’s Sexual Health Expert Lyndsey Harper
https://www.flippingfifty.com/sexual-health-expert/
Mothers and Daughters Hormones and Health Literacy
https://www.flippingfifty.com/hormones-and-health-literacy/
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For Less Belly Fat, Lift Weights: Muscle Loss is Fat Gain in Menopause
For less belly fat, the deep visceral type that isn’t just vanity, it’s deadly, lift weights. While yes, High Intensity Interval Training (or HIIT) is notably recognized by science as a means for removing fat, it may have more positive impact on the over-the-top, er muffin top fat.
Weight training improves total body fat, abdominal belly fat and improves lean muscle resulting in “re-composition.” The influence of weight training decreases the risk of heart disease associated with waist girth. For women 35 or more inches at the waist is a heart health risk factor. However, if you’re a smaller woman, I think it’s important to note that less than 35 may still be a risk factor. Look in the mirror, and what do you see? If you carry your weight in your belly - an apple shape, more than a pear - you’re still at higher risk.
Let’s do something about that.
A few facts I know by heart and wish I didn’t: 3-8% of muscle mass every decade beginning at age 30 15% loss of muscle strength each decade starting at 50 1-2% loss of muscle mass every year starting at 60 How that matters: 50% of women over 50 have insulin resistance Muscle mass loss can be prevented and or muscle mass can be gained by weight training plus nutritional and lifestyle habit strategies. Yet fewer than 20% of women are lifting weights at least twice weekly. If we could dig into that deeper we would likely find a much smaller percentage of women over 50 are strength training.Is a diagnosis all we're waiting for? Are we holding off till it's more convenient?
Nothing good ever is.
Throughout time, there’s been about 2 studies showing that there may be spot-reducing with core work. But that’s over 4 decades. When research produces strong evidence, minds have to be changed, but in my point of view, if you spend more than five minutes a day working out your core and hope to lose visceral belly fat, you will see improvements in your body.
What else matters when you’re lifting weights and potentially don’t see the changes occur:
Aim for 1 gram of protein per pound of body weight Take 5gm creatine daily Aim for at least 2.5 -3.0 g leucine per 25-30 gram protein at multiple meals for elderly and more for young adults (where does that leave you midlifer?) Lift weights at least twice weekly for all major muscle groups Perform multiple sets Meet daily sleep needs Avoid under eating (a situation of low energy availability) Walk daily Avoid excessive cardio(Keep cortisol and blood sugar levels in control)
Connect with Debra Atkinson:Website: https://www.flippingfifty.com/
On Social:
Facebook: https://www.facebook.com/Flipping50TV
Instagram: https://www.instagram.com/flipping50tv or https://www.instagram.com/flipping50
LinkedIn: https://www.linkedin.com/in/debraatkinson or https://www.linkedin.com/company/flipping50
Resources:Stronger: https://www.flippingfifty.com/getstronger
Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate
Blood Glucose Monitor: https://www.flippingfifty.com/myglucose
HIIT: https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/
Other Episodes You Might Like:Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well
https://www.flippingfifty.com/low-energy-availability-in-menopause/
How Much Protein Do You Need After 50:
https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/
Weight Gain in Perimenopause and Menopause
https://www.flippingfifty.com/weight-gain-in-perimenopause-and-menopause/
10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health
https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/
Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx
https://www.flippingfifty.com/midlife-exercise-rx/
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Older-shmolder! How taking control of your biological age can help you live longer, better. This episode is going to have something for everyone in your life. From the food you eat and daily habits you have, you will findout how to reverse your old age before it even happens.
My Guest
Dr. Kara Fitzgerald is an award-winning clinical researcher of biological age reversal using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic. She is the author of the book, Younger You and Program based on her ground-breaking 8-week clinical study and follow up case series that resulted in a 3-year and 4.6-year average reversalof biological aging, respectively. She also has a Younger You companion cookbook, Better Broths and Healing Tonics. Dr. Fitzgerald is an educator at the Institute for Functional Medicine(IFM), and is an IFM Certified Practitioner. She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine.
Questions We Answer in This Episode:
What prompted you to write this book (Younger You: Reduce Your Bio Age and Live Longer, Better? [00:03:36] What is DNA Methylation? [00:09:19] Why should you include mushrooms in your diet? [00:14:15] Which is more advantageous when it comes to biological age? Plant-based or animal-based products? [00:16:44] Talk to me a little bit about exercise. So what did you find was key? [00:23:38] How important is joy? [00:26:59] That period of time you were going through a really hard time. Is there any equivalent to that with resilience in life? [00:31:29]Connect with Dr. Kara
Website: You can keep up-to-date with Dr. Fitzgerald’s work and programs by joining her e-newsletter list here https://www.drkarafitzgerald.com
On Social:
On Social:
Facebook: https://www.facebook.com/DrKaraFitzgerald/
Instagram: https://www.instagram.com/drkarafitzgerald/?hl=en
LinkedIn: https://www.linkedin.com/in/dr-kara-fitzgerald-b77265b
Twitter: https://twitter.com/kfitzgeraldnd?ref_src=twsrc^google|twcamp^serp|twgr^author
Other Episodes You Might Like:
The ABCs of Metabolic Mastery for Midlife Women
https://www.flippingfifty.com/metabolic-mastery/
What Are the Real Secrets to Longevity?
https://www.flippingfifty.com/real-secrets-to-longevity/
Low Energy Availability in Menopause? Eating Too Little to Feel Good or Age Well
https://www.flippingfifty.com/low-energy-availability-in-menopause/
Resources
Resources:
YOUNGER YOU: https://youngeryouprogram.com/book/
https://drive.google.com/file/d/1sH9mkOeXhBDRryJwsQjOKIV34QOMg2rT/view?usp=drive_linkhttps:///www.flippingfifty.com/getstronger -
If you’re losing tone, can’t seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn’t going to.
In the dance between muscle protein synthesis and muscle protein breakdown, you’re MPS is stepping out on you.
It’s going to take more effort to win this tango.
During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone.
Estrogen is a natural stimulus for muscle. The problem is multifaceted. Reduced testosterone (which can start declines much earlier than that in some women). If you’re not sleeping well at night or staying in deep sleep, the times when you do produce testosterone and growth hormone, another important factor in gaining lean muscle, you won’t have those important factors.
Also when you don’t sleep at night, too little/poorly, your cortisol and insulin levels are such that you’re in muscle breakdown and fat storage.
This is when a woman is in the gym, actually doing the things, and feeling as if she’s not getting rewards, or seeing results.
There are two things that stimulate muscle protein synthesis in menopause:-Adequate protein intake on a per meal basis
-Adequate mechanical stress to the muscles (resistance training)
That decreased muscle protein synthesis results in an increased need for protein (quality protein)
Sources that are best are high in leucine. Especially if you’re not consuming much protein or find it hard, you want to lean into leucine. Plant proteins unfortunately don’t have much leucine to help this process. Best sources are animal proteins like beef, bison or wild meats.
Here’s where I find some blogs, podcasts, even research findings let us down. Suggestions to supplement with leucine would be well-intended potentially for a frail, older adult unable to consume enough dietary protein, unwilling to or and at later stages of life.
But for a midlife woman with the potential for decades ahead of her, the full range of amino acids in the body will be important in her ability to thrive and maintain all areas of health. It’s the difference between hanging on, and better than nothing, and wanting energy and vitality.
In consideration of questions like, should I supplement with leucine? My thoughts are, not in isolation if you’re not getting adequate dietary protein. You may want ALSO to supplement specifically with it post workout, or at meals when you aren’t getting adequate protein but I like to see complete essential amino acids first before isolating with greater amounts of individual.
Even though, it is and has always been leucine that is associated with lean muscle gains. I began publishing The Protein Report for women in menopause in 2013. It stemmed from a Protein Symposium I had the honor of co-hosting at Iowa State University in honor of Steve Nissen, who had discovered HMB years earlier. If you’re familiar with products Boost and Ensure, you have some awareness of HMB. The ingredient is used more widely now, not only for the drinks intended to help bedridden frail consume high protein drinks to reduce muscle and strength losses.
HMB is another supplement question that more frequently comes up today. Should you supplement with HMB. Potentially if you’re struggling with the ability to consume high quality protein sources and you’re at high risk (low body weight, frail, fine boned, weak), it may be something to consider.
I also hesitate to suggest it to anyone without first looking at food logs and having you assess what you’re consuming from whole foods.
Good News About MPS in MenopauseA study in the International Journal of Obstetrics and Gynecology (2022) shows that when women in menopause increase dietary protein, good things happen that can offset potential muscle breakdown AND fat gain. There is a “protein hypothesis” (first published in 2005 in Obesity journal) that goes like this: when you’re not getting adequate protein, the body will signal hunger. Unfortunately, if protein isn’t the choice, often excess calories are consumed (with less satiety AND less micronutrient density) and still the protein need is incomplete. Muscle preservation doesn’t occur, while excess food is stored as fat.
You’re not as likely to overeat protein. In fact, these studies showed that when the percent of protein intake was increased, the total calories or energy consumed was either the same or reduced, but in most cases high protein was inversely related to total caloric intake. That is, you eat more protein, you consume less energy. If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Again, satiety is your best friend.
And if you overeat a little more protein than you need, a recent study in Cell Reports Medicine showed that a big bolus of protein can result in a greater and more prolonged anabolic response. It was previously thought that there may be an upper limit of 40 grams by some.
The question still lingers though, what about women? Women in midlife and later, particularly with greater anabolic resistance than men and less muscle mass relative to their own body weight than men.
Post workout protein intake of 20-30 grams was previously sufficient in young adults (and mainly males, note this). For older adults to have the equal muscle protein synthesis, protein requirement post workout was double. That is 40 grams compared to 20 grams.
While it’s still a good idea to consume meals across the day if you’re going to take in fiber, vegetables that are micronutrient dense, if you are occasionally stuck and find yourself faced with not having gotten enough protein, having a bigger amount at a single meal (OMAD) or two larger meals may still support muscle protein synthesis. For most, long term ingestion of one meal a day is not sustainable if you value a social life and quote unquote breaking bread or pairing protein with loved-ones. But if you’re fasting, you may need to worry less about
If you’re seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go.
Gain Muscle in Spite of Anabolic Resistance
According to the new recommendations by the International Society of Sports Nutrition, position stand for female athletes to counter Anabolic resistance – they should have at least 10 grams of protein before or immediately after exercise. In spite of the recently mentioned ability to potentially absorb a large bolus of protein, women in later stages of life with greater anabolic resistance may still find spreading doses of at least 30-40 grams or more over multiple meals 3-4 hours apart more beneficial.
Summary of Muscle Protein Synthesis in Menopause:At the very least, for high intensity intentional exercise beyond going for a walk, break the fast. Consume calories. Ideally higher in protein for resistance training exercise, and including protein for high intensity interval training.
Resources:
Power Plate with the Flipping 50 community code: Flipping50 https://www.flippnigfifty.com/PowerPlate
STRONGER Tone & Define: https://www.flippingfifty.com/getstronger
Other Episodes You Might Like:
3 Steps to Gain Lean Muscle in Menopause
https://www.flippingfifty.com/gain-lean-muscle/
It’s Not Just About How Much Protein | Menopause Fitness
https://www.flippingfifty.com/how-much-protein/
References:
https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2005.00178.x?_gl=1*1ijremv*_gcl_au*OTUxOTIyNjcyLjE3MDgwODkzNDM.
https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12131
https://www.sciencedirect.com/science/article/pii/S2666379123005402
https://pubmed.ncbi.nlm.nih.gov/37221858/
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Restore before more is the number one tenant of Flipping 50. In this episode we visit the concept that you restore hormones using bHRT.
Whether you are or you aren’t. I’d say most women I know in 2024, are open to and already having conversations around hormone replacement.
In our 10th year at Flipping 50, we’ve been discussing pros and cons and what happens with body composition, bone density, muscle mass and brain health during menopause. We touch on the anecdotal evidence we have from thousands of participants, and fewer but more intimate, private clients who use or choose not to use bHRT and the results they get.
In this episode we introduce a new guest to the show who’s book “Restore” takes look at the benefits of bHRT. Whether you are, aren’t or your on the fence about ability to restore hormones and the effects on short and long term health, I think you’ll like this episode.
My Guest:Dr. Gregory J Brannon is a surgeon, public figure, and founder of the leading Bioidentical Hormone Replacement Therapy (BHRT) practice Optimal Bio where he oversees seven offices across North Carolina, South Carolina and Virginia. In addition to his current role of Physician and Medical Director at Optimal Bio, Brannon uses over 30 years of medical experience to educate others on taking ownership of their health. Dr. Brannon is the author of the 2020 published book, The Hormone Handbook: Optimizing Your Health Through Bioidentical Hormones, and will publish a second book in Spring 2024 titled “Restore.”
Prior to spending 30 years as a successful private practice OBGYN in Cary, NC, Dr. Brannon completed his medical residency at University of Southern California Women’s Hospital, Los Angeles, and then served as assistant professor of Obstetrics and Gynecology at University of North Carolina School of Medicine, with work at Wake Area Health Education Center.
Brannon’s OB/GYN experience sparked his interest in hormones and how they work within the body. Impressed and inspired by his experience with BHRT, Brannon opened Optimal Bio in Cary, NC in 2012. Optimal Bio is a BHRT practice dedicated to bringing people’s bodies back to the optimal levels they were initially designed to maintain.
Questions We Answer in This Episode: What’s the longest documented use to date of bHRT? What is some of the best research – documentation of the effects of bHRT on women who’ve taken them for decades vs have not on bone, muscle, brain health? Tell us about the research cited in your upcoming book “Restore” as they relate to women a BHRT seeking to restore her hormones. Connect with Greg:Website: https://optimalbio.com/
On Social:
Facebook: https://www.facebook.com/OptimalBioBHRT
Instagram:
https://www.instagram.com/gregbrannonmd/
LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name
https://www.instagram.com/optimalbio/
YouTube:
https://www.youtube.com/channel/UCRWEkzCUh_CHIBGB5dae5rw
Resources:
Upcoming book “Restore” which will be released on March 12, 2024. “Restore” is already available for preorder on Amazon, Target, Walmart and wherever books are sold. “Restore” in ebook form will be available via Kindle as of mid-January 2024.
Additional Books:
Nobody Wants You Healthy – Mark Richards
Estrogen Matters – Avrum Bluming, Carol Tavris
Obesity Code – Dr. Jason Fung
Other Episodes You Might Like:
A Hormone Therapy Roadmap: What, When & Why
https://www.flippingfifty.com/hormone-therapy-roadmap/
What Women Need to Know about Hormone Replacement Therapy
https://www.flippingfifty.com/what-to-know-about-hrt/
Your Hormones and Heart Health
https://www.flippingfifty.com/hormones-and-heart-health/
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Picture the headline: Resistance training revolutionizes menopause health. It’s that simple.
It’s 2024. We still hear both about the use of HRT or reasons (perhaps outdated) not to. We hear about both animal protein and the plant protein advocates.
With this simple method of – humor me – hormone enhancement – there is no argument. We all know we need to be doing it. We all understand the benefits of being strong and vibrant. But lest you confuse a need to lose fat with the need to gain lean muscle, this is for you.
Lifting already? Then you’ll love these reminders. After all, the placebo effect is in full swing at all times. It’s either working for or against us. So those things you’re doing that you know are good for you, amplify them with the scientific evidence and think your way to even better results.
This episode captures the broad spectrum of positive changes resistance training can bring to menopausal women, from physical improvements like visceral fat reduction and bone density increases to more general benefits like enhanced mood and sleep quality improvements. Each of these is directly tied to signs and symptoms of menopause.
Give a Woman a Weight and Change Not Only Menopause, But Her Health the Rest of Her Life
Before we dig in, in the rhythmic play off the children’s story book, “When you Give a Mouse a Cookie”…
When you give a woman a weight… (or when you pick one up yourself)
You:
Enhance her strength
Improve her fat free mass
Reduce her total fat
Reduce that deadly visceral belly fat
Support overall hormone balance
Alleviate symptoms of anxiety and depression
Enhance her sleep
Improve skin health
Increase bone density
Enhance Gait and Stability
Women who lift, lift the world. Theirs and the world at large.
How Resistance Training Revolutionizes Menopause Health1. Enhance muscle strength – directly tied to longevity (link to recent episode on testing your own longevity) supporting daily activities and reducing the risk of falls. Beyond that however, for bone density benefit, heavy lifting will require muscle strength.
2. Improve fat-free mass, aiding in a healthier body composition during menopausal transition. The combination of 1 and 2 together, notably known as “recomposition.” You’re not literally turning fat into muscle. But you are indeed able to lose fat and not just avoid loss of muscle, but add muscle. This does require some careful effort. For those without much consistent strength training, using a caloric deficit with a high protein intake make effective. The longer your consistent resistance training experience however, and the older you are, you may need a surplus of calories high in protein to overcome the anabolic resistance that occurs with aging.
3. Support total fat mass reduction, addressing weight gain concerns during menopause. Over 5600 postmenopausal women in one hundred studies reviewed showed exercise training effectively increased muscle mass and fat-free mass, and decreased fat mass, body fat percentage, waist circumference and visceral fat. (more on visceral fat coming up). Further this study in Frontiers in Endocrinology in 2023, found combining RE and aerobic exercise(not same session) helped increase muscle and decrease fat, while RE plus combined training – which includes doing aerobic activity and strength training in the same session – helped boost muscle mass most. The reason it likely didn’t impact fat as much I suspect is because intensity in the aerobic activity won’t be as high. You either won’t go as fast or against as much resistance even though it may “feel hard.”
4. Reduce Visceral Fat. Resistance training has been shown to effectively promote decreases in visceral fat in the absence of caloric restriction. That is, no change other than adding resistance training. In still another study published 2023, reduction in visceral belly fat was significant compared to non-resistance trained control group whether participants did 2 or 3 times weekly RE. The impact was observed to be significant across both obese and non-obese individuals, as well as across different age groups, indicating its broad applicability for fat reduction during menopause.
5. Support hormone balance.For pre- and post-menopausal women’s unique physiological needs, muscle is essentially an endocrine organ. You will support more optimal insulin levels, decreasing the need for it and therefore decreasing fat storage. You will experience less negative impact of cortisol compared to cardio. You’ll also boost natural testosterone levels, pick up where estrogen levels dropped in menopause, and so much more.
5 More Ways Resistance Training Revolutionizes Menopause Health6. Alleviate symptoms of depression and anxiety by releasing endorphins and improving mood. Similar to the way that there are reduced negative effects of stress with brief periods of rest between sets allow those sensations to normalize a bit before being increased again with the next set, resistance exercise can provide optimal mini exposure to elevated heart rate for anxiety, without negatively tipping the scale, which helps enhance resilience. Enhance Gait Speed and Stability. By improving muscle strength and mass, resistance training can contribute to better balance, gait speed, and overall mobility. Gait speed is directly related to longevity with a minimum speed of 3.0 set for determining a good baseline. Walking speeds of 3.3. Or greater are associated with greater bone density benefit through ground forces than slower speeds. Gait speed typically slows with instability or fear of falling. Stronger muscles support joints and can prevent falls, which is crucial as bone fragility increases with age. This was a repetition range of 8-15 with an average of 60s rest between 2 or 3 sets. Changes were improved with as little as 6 weeks of twice weekly RE.
7. Improve Skin Health by improving circulation and potentially boosting collagen production. Resistance training has a more positive impact on thickening the skin dermis, counteracting the thinning of skin from loss of collagen fibers with age.
8. Increase Bone Density. Both research and anecdotal evidence from our own Flipping 50 community provides evidence that reversal of bone loss is possible through RE. Resistance training places stress on the bones, stimulating bone formation and increasing bone density. This is particularly beneficial during menopause, a period when women are at increased risk for osteoporosis due to declining estrogen levels. Once thought to be the best exercise, the collective approach now includes high impact exercise, yoga and other weight bearing time daily, as well as resistance training. For those unable to lift heavy, tools like weighted vests and whole body vibration (Power Plate is my choice- https://www.flippnigfifty.com/PowerPlate).
9. Enhance sleep quality, aiding in better rest and recovery, as well as overcoming the insomnia that can occur during menopause. A study conducted by researchers at Iowa State University and presented at AHA Conference in March 2022, found resistance training helped reduce time to fall asleep and also increased sleep time more than aerobic exercise among exercisers who did 3x a week resistance training
Resistance Training Studies and Menopause HealthAmong the studies there are a lot of variables. Some smaller, some vast reviews of literature as mentioned with over 5000 women, and variations of 2 or 3 times weekly, 3 or 4 sets, the percent of 1 RM to muscle fatigue did vary as it almost always does when looking at a large body of knowledge. What does come out clearly though is:
Multiple sets each session 6-8 sets for each muscle per week Higher intensity (heavier with fewer repetitions improved results over low intensity light- with more reps) Post menopausal women don’t respond as well with less stimulus and require more volume from multiple sets x heavier weight and potentially greater frequency of HIIT or high intensity Because of the increased anabolic resistance women experience in post menopause (older) they will require more protein to achieve the same muscle protein synthesis Even if the goal is to go heavy for optimal bone density, all exercisers should start with higher repetitions and lighter weights with emphasis on good form.Based on a simple principle of fitness: progressive overload. While a low load more frequently might be a logical way to begin and build a foundation of connective tissue health and train the brain so to speak. This neural component can’t be rushed by heavy weight. It will take the time it takes – about 6-8 weeks of a program. A time when proper form and body mechanics is very important. Yet for women crushed by time, fitting it in, twice weekly can be a bigger advantage and allow for functional workouts, like body weight yoga sessions between without undue fatigue or adrenal stress.
Are you lifting? If you or a woman you know needs to begin, share this with her. For an online solution that’s been built for and helped women in menopause for a decade, join the STRONGER Tone & Define 12-week program.
Resources:
Power Plate with the Flipping 50 community code: Flipping50 https://www.flippnigfifty.com/PowerPlate
STRONGER Tone & Define: https://www.flippingfifty.com/getstronger
Other Episodes You Might Like:
What Are the Real Secrets to Longevity? https://www.flippingfifty.com/real-secrets-to-longevity/
Power Plate Benefits | Prior Skeptic to a Believer
https://www.flippingfifty.com/power-plate-benefits/
References:
Broman-Fulks, J. J., Kelso, K., & Zawilinski, L. (2015). Effects of a single bout of aerobic exercise versus resistance training on cognitive vulnerabilities for anxiety disorders. Cognitive Behaviour Therapy, 44, 240-251.
Isenmann, E., Kaluza, D., Havers, T. et al. Resistance training alters body composition in middle-aged women depending on menopause – A 20-week control trial. BMC Women’s Health 23, 526 (2023). https://doi.org/10.1186/s12905-023-02671-y
Kang S, Park IB, Lim S-T. Changing Levels of Myokines after Aerobic Training and Resistance Training in Post-Menopausal Obese Females: A Randomized Controlled Trial. Sustainability. 2020; 12(20):8413. https://doi.org/10.3390/su12208413
Keating CJ, Cabrera-Linares JC, Párraga-Montilla JA, Latorre-Román PA, Del Castillo RM, García-Pinillos F. Influence of Resistance Training on Gait & Balance Parameters in Older Adults: A Systematic Review. Int J Environ Res Public Health. 2021 Feb 11;18(4):1759. doi: 10.3390/ijerph18041759. PMID: 33670281; PMCID: PMC7918150.
Nilsson S, Hammar M, West J, Borga M, Thorell S, Spetz Holm AC. Resistance training decreased abdominal adiposity in postmenopausal women. Maturitas. 2023 Oct;176:107794. doi: 10.1016/j.maturitas.2023.107794. Epub 2023 Jul 6. PMID: 37421844.
Nishikori S, Yasuda J, Murata K, Takegaki J, Harada Y, Shirai Y, Fujita S. Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Sci Rep. 2023 Jun 23;13(1):10214. doi: 10.1038/s41598-023-37207-9. PMID: 37353523; PMCID: PMC10290068.
https://www.abstractsonline.com/pp8/?_ga=2.43661667.795188704.1646150369-78844285.1609356599#!/10553/presentation/99
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It’s no secret weight gain in perimenopause – or menopause transition and post menopause – is different. It doesn’t respond the way you would have predicted it should. It doesn’t come on at the same rate or in the same place as you think it should.
My guest today is an MD and yet she’s first a woman who also entered midlife and experienced much of the same you may have. She also defaulted to many of the same tactics a woman with a heartbeat would. So this episode is just a simply basic discussion about what happens, and why and what to do about it and why your default effort may fall short.
My Guest:Heather Awad, MD is a Family Medicine and the founder and CEO of Vibrant Weight Loss Age 50+ where she helps professional women over age 50 lose weight for the last time through a virtual platform. She offers a simple system that saves them time and helps them achieve their health and weight loss goals. They discover how to say no to foods they don’t want without using willpower, and create an eating protocol that they will enjoy going forward so that their weight loss is permanent. Dr. Awad is also the host of the Vibrant-MD podcast where she talks about weight loss, women’s health, and food.
Questions We Answer in This Episode: Why do women so often gain weight with perimenopause and menopause? Are there hormonal factors? Are there cultural factors in play here too? What’s dangerous about menopause belly fat? Many women describe that the methods they used in the past don’t work anymore. Why is that? What about eat less and move more? How do you find people most easily lose weight at midlife? Many women feel stuck with their weight gain starting at midlife. What would you tell them? Many people are so hard on themselves about their weight–is this a good motivator? What else gets in the way of people losing weight at midlife? Connect with Heather:Website: https://www.vibrant-md.com
On Social:
Facebook: https://www.facebook.com/heathervibrantmd/
Instagram: https://www.instagram.com/heatherawadmd/
LinkedIn: https://www.linkedin.com/in/heatherawadmd?trk=public_post_feed-actor-name
Podcast: https://podcasts.apple.com/us/podcast/vibrant-md-podcast/id1583628433
YouTube: https://www.youtube.com/@heatherawadmd7858
Resources:
Exercise Planning Guide
https://www.flippingfifty.com/5-part-exercise-planning-guide/
Home Gym
https://www.flippingfifty.com/perfect-home-gym-how-to/
Other Episodes You Might Like:
WHY YOU MAY BE EATING TOO LITTLE To LOSE WEIGHT | women over 50
https://www.flippingfifty.com/eating-too-little/
How to Boost Your Metabolism in Midlife the Non-Dieting Way
https://www.flippingfifty.com/boost-your-metabolism-in-midlife/
Easy Healthy Habits Start Here: Effortless Kitchen Hacks
https://www.flippingfifty.com/healthy-habits/
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Low energy availability in menopause is a key concern, especially if you’re both trying to exercise and combine that with fasting and you could easily be there.
In this episode I’ll help you answer whether you’re in a state of low energy availability leaving you with too little energy to feel good during or after menopause.
Exercising too much without results? Try a reset. The 5 Day Flip is free. https://www.flippingfifty.com/5dayflip
Low energy availability or LEA, is defined as having limited energy available to support your normal body functions once your energy expended through exercise is subtracted from your total dietary energy intake.
Living too long or too often in LEA will negatively impact your skeletal muscle as well as your bone because osteoblasts and osteoclasts can’t properly do their job. More injury in connective tissue, stress fractures, and increased risk for osteoporosis or accelerated bone loss and inability to reverse losses.
LEA also can lead to other health disruptions that are commonly blamed on the umbrella of “menopause” or hormones. They include irritability, depression, brain fog, poor immune function, low libido, and GI issues like constipation and diarrhea.
How do you know if you have low energy availability in menopause?Here’s a simple equation for figuring EA.
EA = (EI − EEE)/FFM
Dietary energy intake (kcal) minus your exercise energy expenditure (kcal) divided by your fat free mass (FFM) in kilograms (kg)
Suggestions are for total to be 45 calorie/kilogram ffm
Anything less than 30 calories/kilogram ffm is considered LEA and putting you at risk for real health concerns within days.
Track your calorie intake for 3-5 days to get an average. I don’t recommend doing this excessively. But it can be valuable periodically. Find that average by adding all the days total calorie intake and dividing by the number of days you tracked.
Plug your calories burned into an app to determine for a female with your weight the calories expended for activities beyond daily activity of life. Play pickle ball 2 hours? Count it. Worked out 45 minutes? Count it. Walked 30 minutes at 3mph? Count it. Get a total calories expended in exercise for the day.
It’s easier than you think to check for Low Energy Availability: Use that average total calories. Subtract your daily caloric expenditure from exercise. Divide that number by your fat free mass in kilograms. (remember kilograms is weight in pounds divided by 2.2)Calculate fat free mass. Take Body fat % x body weight. If your body fat percent is 25%, then .25 times your body weight.
So 130 lbs with 22% body fat. Fat mass is 28.6 lbs. 130-28.6 = 101.4 lbs ffm
101.4 divided by 2.2 = 46.2 kg ffm
If average daily calories consumed 2100 kcals.
Energy expended with a 45 minute walk + weight training + 10 minutes intervals = 108+ 159 + 120 = 387 kcals expended (rounding up to 400kcals)
2100- 400= 1700 kcals divided by 46.2= 36.7
So based on this, I’m not in an alarmingly low state but low enough to be aware I should consciously start adding quality calories especially around workouts. When you do the calculation, about 45 is a good number to aim for or 50 if you’re training hard regularly. I’m not and some days much less than I’d like to but we all have to remember we may be slowing our metabolism by eating too little and compromising our body’s ability to regulate thyroid, proper immune function, metabolic function, mood or more.
Your exercise may or may not be affected. At first. If you’re an athlete, performance most likely will be negatively impacted. The rest of your life and physical function will suffer first. It might be happening at such a low level you don’t notice it, until cumulative effects set in.
Helpful? Share this with a friend. Low energy availability isn’t something talked about openly often enough. Instead we’re bragging about how long we’re fasting or doing HIIT. Potentially, we’re contributing to the problem: keeping score in the wrong game.
RESEARCH:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8912784/#B22-nutrients-14-00986
https://www.frontiersin.org/articles/10.3389/fspor.2022.869594/full
https://bjsm.bmj.com/content/53/10/628
https://www.mdpi.com/2076-3417/11/15/6679
Resources:
Other Experts who discuss this that you might also find interesting:
Dr. Stacy Sims (doctor of science) https://www.drstacysims.com/
Steph Gadreau https://www.stephgaudreau.com/
Betty Rocker https://thebettyrocker.com/
Other Episodes You Might Like:
How to Be Confident Now with Betty Rocker | #508 https://www.flippingfifty.com/the-betty-rocker/
More Strength, Less Cardio in Menopause & Beyond https://www.flippingfifty.com/less-cardio-in-menopause/
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